May 4, 2024

A Perfect Diet and Exercise Program

January 15, 2014 by

weightsLast week, I shared how WE, (me included) as women, can feel we have to be perfect to be “good” enough.   Then when perfection is not acccomplished, feelings of failure, guilt, and insecurity can happen.  One of the areas that can be a struggle is the desire to be Healthy and Fit.  There is the mindset that if you are going to be healthy and fit, you must have a perfect diet and exercise program all of the time.

I have seen and worked with many women to create a fitness and food design who feel they must look, exercise, and eat perfectly 100% of the time.  Then when they feel they “slip up”—they quickly give up. It is an ‘all or nothing’ attitude but it is important to remember three things:

  • Failure teaches how to train, prepare, or eat differently the next time.  Have you ever said, “I blew it, so what is the use?” Instead of giving up, stop and assess how you might do things differently the next time. That would be progress. Learning how to manage food is a process.
  • If you feel the need to ALWAYS do it perfectly, you may miss out on a memory. Being so consumed with diet and exercise may keep you from enjoying those special times for an occasional ice cream with a child. Skipping YOUR workout to go for a light walk with a girlfriend may be more important that day for you emotional well-being than your physical well-being.

zach and icecream

  • It does not have to be perfect to be healthy.  Have you ever said, “I only have 20 minutes today and can’t go to the gym, why bother with exercise?”  What could you do in 20 minutes? Some of my best workouts have been in my living room when short on time.

ball and weights

What about feeling like you can’t cook everything fresh or “organic” so you opt to eat out?  Do you really believe it would be better to eat out than make a semi-homemade meal at home?  And who said EVERYTHING had to ALWAYS be FRESH and organic?

Quitting when you think you have not lost enough weight, or your workouts and diet are less than perfect is failure. Picking yourself back after a “slip up,” learning from it, and staying consistent will give you results. It is about BALANCE.  Striving to have a perfect diet and exercise program all of the time only leads to frustration.

In Good Health,

Crystal

 

Filed Under: Coaching w/ Crystal Tagged With: , , , ,

Christmas Strawberry Spinach Salad

December 17, 2013 by

It is no secret what I will bring when asked to provide a salad for any social gathering.  It is a party favorite, delicious AND a nice change from your standard salad.  It has actually been a staple for me this holiday season and provides a little color and healthy option to fill your plate and leave room for a few treats. Not only is it a great option for dinner parties, but this Strawberry Spinach Salad is my favorite for weekday lunches with leftover grilled chicken.

There are no specific measurements—just throw in the amount of your favorites depending on the  number of servings you have planned.

  • Bunch of Mixed greens or Spinach
  • Sliced Strawberries
  • Grapes
  • Avocados
  • Dried cranberries
  • Sliced almonds or pecans
  • Lite Raspberry Vinaigrette Dressing

Mix all together and top with cheese such as mozzarella or feta (optional).

straberry salad

If you want to use for a quick lunches, prepare all ingredients ahead of time without the nuts  and add a couple of tablespoons of them right before eating.  The Raspberry Vinaigrette is not only delicious, but does not need to stay refrigerated so it is easy to pack and carry with you for a lunch to go.

salad dressing

To avoid extra pounds this Christmas, bring this as your healthy option to any gathering.  Fill your plate with this delicious, low-calorie salad to save a little room for those not-so-healthy options that you might choose to indulge in. Allow the salad to be your filler and enjoy smaller portions of your favorite holiday treats.  But I have to warn you, this Strawberry Spinach Salad may just become your favorite!

 

In Good Health,

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , ,

Stay in Control and Conquer Anxiety

December 11, 2013 by

You have been doing well by eating healthy and exercising.  You feel good about yourself because you are in control and know what to eat and then……. THE PARTY! Now what do you do?  The feelings of control have now been replaced with fear and a sense of powerlessness.  You wonder if you will have the will have the will power to stay in control overcome this anxiety.

To make things worse, it’s not just one party, but its party after party. The holidays are not just two days, but six weeks of continual celebrations that, of course, bring lots of treats and goodies to eat. There is the office and family party for you and your spouse, the church function and festivities for each child.  Then at the last minute, a group of girlfriends decide you need to go out after work for a gift exchange. To feel confident, determine your party eating  strategy.

Knowing how to handle these situations can be crucial in maintaining your weight and avoiding the average weight gain of five pounds during the holiday season.  There are so many tips and strategies to avoid the holiday weight gain, but I have found two that may be the most helpful. To stay in control and not let the stress of all the food get the best of you, I have two simple strategies.

1. Use a Small Plate     

The number one rule, in my book, when attending a party with a buffet is to pick a small plate. A smaller plate means less food. Choose the dessert plate to use for your main course and only fill it once.

2. Fill Your Plate Wisely   

Second to fill that plate wisely, choose only the things that are important to you. There are certain desserts and dishes that are my favorites and only get during Christmas or special occasions.  I am not going to waste my calories and take up room on that small plate with items that are available to me at any time. 

Right now you are busy planning all of your holiday gifts and festivities; make a plan that will enable you to have control of your eating.  Don’t worry. You can be just as successful maintaining your weight as you are with everything else in your life.  You can stay in control and conquer anxiety.

 Be anxious for nothing, but in everything by prayer and supplication

 with thanksgiving let your requests be made known to God.

Philippians 4:6

In Good Health, family 2012

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , , , , , ,

Entertain Without the Holiday Weight Gain

November 27, 2013 by

christmas tableI am a true southern girl who loves to entertain. I have to admit, holiday and party foods are my favorite. However, to entertain without the weight gain, during the holidays, can be a challenge. With the average weight gain for Americans of 7-12 pounds from Thanksgiving to Christmas, it is crucial to have a plan to avoid those extra pounds.

Planning how to eliminate the temptation to indulge is just as important as planning the party itself.  Here are a few of my strategies.

THE PREPARATION

  • Eat healthy the day of the party

Don’t let the time get away from you with all of the baking, cooking, cleaning, decorating and errands and forget about eating.  To avoid starvation and overindulging by the time your guests arrive, be sure to budget time during your day to eat a healthy nutritious meal.

  • Prepare healthy options

Have healthier options available and fill most of your plate with foods that are lower in calories to give yourself less room on your plate for the higher calorie treats.

  • Prepare your staple items

If you entertain regularly, you probably have those recipes that are a crowd favorite.  Stick to them and maybe try one new thing. Attempting all new recipes can lead to taste testing all day…which leads to extra calories all day. I have a couple of desserts that I know will work every time. No need to sample.

DURING THE PARTY

  • Focus on your guests

If you have eaten properly during the day, you will be ready to give all of your attention to your guests.  Enjoy your food, but don’t make it your focus.

  • Have smaller plates available

To accommodate all of your guests, having different plate sizes available is a way for every person to control their own portion sizes.  Decide ahead of time that a smaller plate will be your choice.

  • Have ‘to-go’ boxes ready

As the hostess, my biggest fear is running out of food so I tend to prepare too much and end up with plenty of leftovers.  However, having them remain overnight can be disastrous. If you can relate, have cute ‘to-go’ boxes ready for anyone who may wish to take some home and get them out of your house.

Don’t fall into the weight gain statistics this year.  Just as you must plan the food and decorations, be sure to plan your strategy to avoid the holiday weight gain as you entertain.

In Good Health,

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , ,

Quiz Your Thanksgiving Attitude

November 20, 2013 by

It is the week before Thanksgiving, what is going through your mind right now?

  • Who will be at your house?
  • All you have to do.
  • Who you plan to avoid?
  • How will you get it all done?
  • You fill in the blank….

For me, I am thinking how will I get it all done, especially when I have planned to be out of town the weekend before Thanksgiving. I have to put it all in perspective and focus on what is important…my time with family and friends and truly being thankful for all God has blessed me with this year.

What has Thanksgiving been like for you?  Not having the right perspective can send you into a tizzy—not to mention out of control eating.  To stay in control and actually enjoy your Thanksgiving holiday, ask yourself the following questions:

  • Am I focusing on what is important (or worrying about the wrong stuff)?

Make a list of the things that are really important to you.  Then make another list with the things that worry you or consume your thoughts.  Do the lists match?  We spend so much time worrying about things that just do not matter in the long run.  If still unsure, ask yourself if that “worry” will matter next year, or the next, or the next?

  • Do I get mad easily?

Life is too short to let every little thing upset us. Let this year be the year to LET IT GO.

  • Am I willing to ask for help when I need it?

Never think you have to do it all yourself.  I am sure there are others who can do just as good of a job and want to help. What can you delegate today or ask for from a friend or family member?

As we begin the week, I pray that we all keep a perspective on what is really important and not focus on the food, everything that has to be done, or worrying about the wrong stuff.  A good reminder for me is Colossians 1:1-2

Since, then, you have been raised with Christ, set your hearts on things above, where Christ is, seated at the right hand of God.  Set your minds on things above, not on earthly things.

No matter what is going on in our life, we can see God’s blessings all around us if we stop long enough and meditate on His goodness.

From my family to yours, Happy Thanksgiving!

In Good Health,

Crystalfamily 2012

 

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , , ,

Simple Dinner to Avoid Holiday Stress

November 13, 2013 by

I can get myself in a pickle in my attempt to do too much at one time, especially during the holidays.  I forget that I should probably omit some of my normal day-to-day  “to do’s”  with the additional list during this time of the year. I want to get it ALL done.  One thing I have learned is that I need to give up trying to do too much in the evening for dinner and have a simple dinner recipe to avoid additional stress for the next few weeks. 

It’s not too early to start putting together an eating plan to avoid stress and the average weight gain of 5-7 pounds during the holiday season.  Planning to have simple dinners for the next few weeks can help in two areas.

  1. Reduces Stress and Time

You may like preparing elaborate meals in the evening.  However, that time may be needed to get your other jobs done.  Don’t try and do it all.  Eliminate the stress of meal planning and focus on your holiday lists.

  1. Eliminates the Impulse for Fast Food

When things get busy and stressful, it can be a trigger to eat whatever is the first thing available.  Deciding to prepare a quick healthy meal, nothing fancy, will help in managing your weight through the season and reduce the stress that can happen with extra weight gain.

Cooking healthy does not have to be elaborate and there does not have to be a need to grab fast food. Plan to have a simple fruit and vegetable each night to make dinner quick.  Learn what you can easily throw in the CrockPot in the morning.  It’s not too early to get your holiday plan for a simple dinner to avoid holiday stress.  Try this to get you started.

 Simple Saucy Parmesan Chicken *

 4 small boneless chicken breast halves

1/4 cup Kraft Light Zesty Italian Reduced Fat Dressing

¼ cup Kraft 100% Grated Parmesan Cheese

  1. Place all ingredients in large sealable freezer-weight plastic bag; seal bag.  Turn bag several times to evenly coat chicken with remaining ingredients.  Lay  flat so chicken pieces do not overlap
  2. Refrigerate chicken 30 minutes to marinate
  3. Arrange chicken on foil-covered baking sheet; and bake for 20 minutes at 425 degrees

Serves 4

Calories – 182

Fat – 6gms

Protein – 27gms

*adapted from Kraft Foods

My tip:

Prepare chicken right when you get home from grocery store with marinade and freeze in storage bag.  This will make it simple to pull out and cook on busy night.  Serve with salad and vegetables and cook extra for next day’s lunch.

In Good Health,

Crystal

 

Filed Under: Coaching w/ Crystal Tagged With: , , , ,

Confessions from a Control Freak to Avoid Holiday Stress

November 6, 2013 by

With the holidays right around the corner, I can quickly go into my “control mode” to have everything perfect for the next 8 weeks. I will have the perfect holiday menu, plan numerous activities, make elaborate crafts for my kids to take to school, despite not having a creative bone in my body, and please EVERYONE’S wishes to attend every holiday function. Yes, I confess, by nature, I am a CONTROL FREAK. I will attempt to do it all which is not a way to avoid the holiday stress that can happen during Thanksgiving and Christmas time.

For me, I have learned that I can’t do it all and maintain my sanity. I know I have to make exercise a priority when all of the hustle and bustle kicks into high gear.  It may not be with the time and intensity I have at other times of the year, but it is the key to avoid the stressful holiday demands, not to mention the extra pounds. When I am tempted to forego a workout because of everything I HAVE to do, it is usually more about what I THINK I have to do or undue pressure I have put on myself.

Have you ever felt or done this?

  • Added tasks to your plate without taking something off
  • Said yes to someone or something before evaluating your schedule or responsibilities
  • Skip exercise because you think you do not have time

Have you tried this?

  • Before agreeing to take on something new, put something else on hold that does not need to be a priority.
  • Instead of quickly saying ‘yes.’ respond with “Can I get back to you on that?”
  • Stick with your favorite family traditions that are special and memorable and don’t add more.
  • Forget thinking you have to spend a lot of time exercising.  Get a “holiday” modified workout.  The key is maintenance for the next couple of months.

Decide today that exercise will be a priority and schedule it each week, even if is 20 minutes each day. Remember that you are no good if you are not taking care of yourself.  Focus on what is really important and ask God to direct your time with all you have to do.

When this “control freak” slips into thinking all plans have to go according to my time frame and way of doing things, I stop and say this simple prayer to our Heavenly Father.

Psalms 31:14-15
But I trust you, O Lord,
I say, You are my God,
my TIMES are in your Hands.

Think about it.  Is it stressful or do you bring it on yourself?  Take some time to evaluate your plans this season with a little walk.  Get some exercise and avoid the holiday stress.

In Good Health,

Your Wellness Coach and Control Freak,

Crystal

 

 

Filed Under: Coaching w/ Crystal Tagged With: , , ,

What to Do With Leftover Halloween Candy?

October 30, 2013 by

The holiday treat season is about to kick off!  Over the next few weeks, I want to share with you how you can maintain a healthy weight and your sanity throughout the holidays, starting with tomorrow. You may discover if  you have not already, that you inherited a lot of candy without intending to do so. Each year, I host a neighborhood trick or treat party with many families bringing their candy to pass out at our home. However, at the end of the night, they usually opt to leave all of their leftover candy with me. This usually leaves me with two options:

  1. Eat all of it, or
  2. Throw in all in the trash.

I don’t want the temptation for me or my family to have unlimited access to an abundant amount of candy and I don’t want to see money thrown in the trash.  So what to do with leftover Halloween candy? If you can relate, my solution is to freeze it!

candy

Yes, pack it all up and freeze it; and here is why.

  1. Out of sight…out of mind.  If you can resist the temptation for the first few days when you can remember it is in the freezer, you may forget about it all together.
  2. Certain candies can be used for baking a quick simple dessert, if needed in a pinch.  By taking an easy recipe, and adding something extra like those leftover little chocolates, it appears you have slaved in the kitchen all day. The best part…it gets it out of your freezer for others to enjoy.

Here is an example: I believe a dessert is a must when entertaining.  It is the southern girl in me (plus it is my favorite), but I have very little time to bake completely from scratch.  I have learned that most people want  just a small sweet after a meal (and that’s all they need).  Elaborate desserts are not always necessary, especially when trying to maintain a healthy weight.  My favorite is to make brownies with homemade icing from leftover chocolates in my freezer; or use them to add into the brownies. It is an easy way to kick things up a little, use what I have, and eliminate candy sitting out all of the time.

So instead of wondering what to do with left over Halloween candy this year, remove it from all of the dishes around your house and pack it up.  It will remove the temptation and prepare you for an upcoming holiday event when you may need a quick and easy dessert.

In Good Health,

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , , , , , , ,

Sweet Crock Pot Pork Chops

October 23, 2013 by

Fall – – my favorite time of the year.  It is finally somewhat enjoyable to be outside in Southeast Texas, but also a very busy time of the year with school and extracurricular activities. My time is limited in the kitchen, which means extra cooking with my Crock Pot is a necessity. A family favorite are these delicious Sweet Pork Chops.

 

pork chops

In addition to the fun things to do in this season, things are also about to get kicked into high gear with all of our holiday festivities and “to do’s.” Taking the time to plan and think through your meals will help you avoid the holiday weight gain that can happen quickly when things get out of control or off-schedule.

One of the techniques I share with my clients is to look at your schedule and plan your method of cooking according to what you have going on for that particular week. It can be frustrating to plan a certain meal, only to realize you do not have the time for that particular recipe.  Are there certain days that make more sense to cook in the Crock Pot? Could you double a recipe one night to have leftovers on a night you cannot cook? Decide what would work best for your family, schedule, and sanity.

Proverbs 21:5 says: “The plans of the diligent lead surely to the advantage, but everyone who is hasty comes surely to poverty.”  

Getting organized and planning ahead

can help you maintain your weight and sanity,

along with enjoying this season with friends and family.

Try these pork chops and pair it with a sweet potato and your favorite fall vegetable or just a tossed salad.  It is easy and a crowd pleaser.

Ingredients:

  • 6 Pork chops (cut ½ -3/4 thick)
  • 1 onion sliced or chopped
  • 1 tablespoon of minced garlic
  • ¼ cup of brown sugar
  • 1 teaspoon ginger
  • ½ cup soy sauce
  • ¼ cup ketchup
  • pepper to taste

 

Directions:

  • Place pork chops in Crock Pot and sprinkle with garlic and onions.
  • Mix all other ingredients in a bowl and then pour over the chops.
  • Cook on low for about 7 hours.

Nutritional Value:

  • Calories: 410
  • Fat: 18grams
  • Carbs: 16grams
  • Protein: 44grams

 

In Good Health,

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , , , ,

Your Physical Wellness…It is Not All About You

October 16, 2013 by

AskCrystal.jpg

“I need to exercise. I know I should, but I just can’t make myself do it.”  Do these words sound familiar?  A busy life, lack of motivation, or fear of the unknown can all be reasons exercise is not a priority in a woman’s life.  However, taking the time to focus on one’s physical well-being through exercise is necessary to have a life of complete wellness, our third component of Wellness in this series.  It may be tempting to quit reading this now, but as you may have heard me say before,  your physical wellness is not all about you….so hang with me for a minute.

There are many benefits to exercise; however, one of the greatest benefits for women, in my opinion, is higher self-esteem and positive body image.  It is NOT about being a size 2 or 22. It is about feeling good with who you are as a woman and taking control of your health and fitness.  Most of us, want to feel good about who we are inside and out, but have you ever stopped to realize how we feel about our self affects other areas of our life and those around us?

For example:

  1. Our Relationship with our Spouse

Our relationship with our husband is greatly affected when being intimate with him or participating in his favorite outdoor activities become uncomfortable because of the way we may feel about our body.  The truth is looks may just be our issue, not his.  He just longs to have his wife do the things she once did with him.  Taking care of our health through exercise can give us confidence to meet his every need.

  1. Our Relationship with our Children

Staying physically active can provide the energy needed to participate in activities that children long for us to do with them.  Not only does it enable us to stay fit, but manage  the daily stress with the hustle and bustle of children.

  1. Our Relationship with Others

I have seen so many women shy away from participating in social activities with others or avoid putting themselves in situations to meet new people because of a poor body image.  It is very sad to think relationships and a deep connection with others are being missed because of a lack of security.

  1. Our Career

Recently, I had a client express to me that for years, she had turned away the opportunity to apply for a higher position at her job.  Although she knew she had the knowledge and experience, she was insecure about the way she looked and felt she would be judged by her appearance.  She was ready to start exercising and take charge of her health to gain the confidence she needed to apply for her dream job.

God wants you to know that you are wonderfully made (Psalm 139:14).  It is not about being a certain size.  It is about feeling confident in who you are so that you are able to be the woman God created you to be.  Think about it: taking care of your physical wellness is not just about you.  It is a way to bring honor to God and be the best friend, wife, mother, volunteer, employer, or employee.

family hike

In Good Health,

Crystal

Filed Under: Coaching w/ Crystal Tagged With: , , ,
« Previous Page
Next Page »