November 21, 2024

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

 

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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

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Are You Socially Well?

October 2, 2013 by

Wellness is one of the “hottest” health words of the 21st Century.  There are wellness programs and products everywhere.  However, I am not too sure most people know what it means.  Although it can be defined differently by many people, wellness is simply being healthy physically, spiritually, socially. For a woman to have balance and peace, each component of wellness should be a part of a healthy lifestyle. This week, let’s focus on Social Wellness.

Social Wellness can be defined as a person seeking positive, interdependent relationships with others, and developing healthy social behaviors. In today’s busy world, I am deeply saddened by the lack of true friendships between women.  Because of hectic schedules, pride, insecurities, and life’s demands, it can be easy to avoid investing time and energy into healthy relationships.

I have to be honest, there was a time many years ago that I fell into that category.  I was a busy woman, could handle things on my own, and did not feel the need to truly invest in real friendships. Oh, I had many “friends,” but not quality relationships.

Through the years, God has allowed me to go through struggles physically and emotionally that completely humbled me and brought me to the place where I realized I cannot do it alone.  During those times, if I did not have my “girlfriends” to give me Godly wisdom and encouragement, a shoulder to cry on or help with life’s demands, I do not know if I would have survived.

We, as women cannot let our pride, insecurities, anger, bitterness or busy schedules allow us to think we have to handle this life all on our own. God did not create us with that intention.  John 15:13 says “Greater love has no one than this, that he (she) lay down his life for his friends.”

WHAT IS A FRIEND

I ask you today to stop and observe if you are surrounded and invested in positive, healthy friendships.  If not, is it time to leave your “normal crowd” or to begin investing in the good friends you do have?  Remember social wellness is not just being “social.” It is developing healthy social behaviors.

A good girlfriend is:

  • an encourager
  • a helper in time of need
  • a confidant
  • someone to hold you accountable to what is right and wrong, not what you think

HOW TO MAKE GOOD FRIENDS

Even as women, we can get uncomfortable when trying to make new friends or being vulnerable with the ones we have. Here are a few ways that I have had to learn.

  • Get involved and out of your comfort zone by attending a positive social gathering that is different from what you would normally do.
  • Throw a small party.
  • Identify one person in your circle that shows the qualities of a positive friend and invest time with her one on one. 
  • Be willing to be vulnerable.
  • Distance yourself from the wrong friends so that you have room for the right ones.

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Begin today working on a well balanced life and discover how you can become more socially healthy.  Why not call a girlfriend and go have lunch?

In Good Health,

Crystal

 

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Italian Sausage Soup

September 25, 2013 by

Fall is here along with a busy schedule at my house which means time crock pot cooking. One of my family favorites is Italian sausage soup .  It is healthy and easy to throw together with a hectic schedule since I usually have most of the ingredients in stock.

 ingredients

  • 1 15-ounce can of any beans you like, drained; I use Pinto
  • 1 pound of lean sausage, your choice cut into bite size
  • 1/2 medium onion, diced
  • 1/2 medium carrot, diced
  • 3 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 15-ounce can diced tomatoes
  • 6 to 8 cups chicken broth
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • salt and pepper
  • 1 cup small pasta
  • grated Parmigiano Reggiano cheese

My kids and my husband love, love, love sausage – – any kind of sausage, and the greasier the better to them.  However, they will get a healthier choice when I cook for them.  I like using deer sausage which is leaner and more flavorful especially when lucky enough to receive some from a friend, who is an avid hunter.

sausage

 

 Here is the easiest part.  Throw everything into your Crockpot, even sausage precooked and cook 6-8 hours on low.

in crock pot

For the last hour, add your pasta and cook on high.  When pasta is tender, sprinkle with parmesan cheese and you are ready to go.

Final

 

This is a perfect meal on a cold night or a busy day when you don’t have time to stew in the kitchen.  It’s filled with lots of protein and fiber.  The carrots give one serving of a vegetable; however, you could add other vegetables such as zucchini or squash.  To add in a few more greens, I like to serve with a toss salad.

 toss salad

Italian Sausage Soup, it gives a kick to the name  soup and salad.

I can’t wait to share more recipes and tips on how to plan meals that are quick and easy for a busy schedule in my upcoming Weight Loss Teleclass.  Check it out and email me to sign up for my FREE ORIENTATION to learn more.

In Good Health,

Crystal

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One Way to Stick to an Exercise Program #10 – Make it a Part of Your Lifestyle

September 18, 2013 by

Are you tired of feeling guilty on Monday for your weekend?  Do you ever feel you should give up because you have not exercised in a week?   Then it is time to change the way you think and make exercise a part of your lifestyle.

To stick to an exercise program, we have to think of exercise as a part of our life.  That is why I am always skeptical when I hear about crazy workout programs or unrealistic times/places women attempt to exercise.  If it does not fit into your lifestyle, it simply will not work.

Let me share my personal example.  Before children, I worked out 6 days a week 1-1.5 hours a day.  However, there is no way with two children, a job, after school activities, volunteer work, and my desire to be a good wife that I am able to do that today.  If I thought I had to do that, I would definitely give up and quit. But because exercise is a part of who I am, I had to change my expectations and develop a program that works for me and my schedule.  I am able to stick to it because it is a part of my lifestyle and I make it fit for me.

I have such a passion for working with women to create a personal exercise and eating program that work with their lifestyle because I see so many give up when they feel hopeless.  It can work no matter how busy life gets.  There just has to be a change in thinking.

Number 10  in our top ten ways to stick to an exercise program:

Make it a part of your lifestyle

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #8 – Keep an Exercise Chart

September 4, 2013 by

I know a woman who lost over 20 pounds and increased her exercise from walking .5 miles a day to consistently walking 3 miles a day.  No matter rain or shine, she was up each morning walking.  How did she stay motivated to stick to an exercise program?  One way is that she kept an exercise chart.  Each week, she logged her weight and kept a daily record of her exercise.  What a motivator for the days she did not feel like exercising to look back over her logs and review her progress.

Who else did she motivate?

Me!  As her 11 year old daughter, she inspired me. I remember, rain or shine, my mom was out walking the streets early each morning after she spent daily quiet time with the Lord.  Because most mornings it was still dark in our large neighborhood, her tracks were made by simply walking up and down the street for three miles. After each workout, she logged her exercise including the progress of her weight in a written journal.  My mother did not have to tell me how to develop discipline and perseverance when things got tough.  She modeled them for me.

One of the things I have noticed with my clients, as I work with them to create their personal fitness and food design, is that sometimes their motivation for exercise can dwindle about half way through their program. One of my suggestions is to keep a journal.  It can be done in a notebook but, with today’s technology, it can be done on a smart phone or personal computer as well. I recommend tracking several things after exercise.

  1. Your type of exercise, distance, time and intensity.
  2. Your feelings such as peaceful, confident, fit or energized.
  3. Your weekly weight.

On the days you don’t feel like exercising, it can be motivating to look back and see how far you have come in your fitness.  You can see that you are now walking or running farther, working at a faster pace or at a harder intensity.  You may be reminded of the benefits you receive that can be quickly forgotten whether it is weight loss, a peaceful mind and heart, energy or a new found confidence.   Seeing it in writing can be motivating.

Number eight on our ten ways to stick to an exercise program,

Keep an Exercise Chart

 It might teach you something about yourself and be an example to the lives of those around you.

To download your FREE copy of a Weekly Exercise Chart, click HERE:
WEEKLY EXERCISE CHART

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In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program – #7 Progress Slowly and Be Patient

August 28, 2013 by

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Why does it happen every year?  Those New Year “Resolutioners” who start a new exercise regiment only to quit before spring arrives.  Research shows 60% of people who start an exercise program drop out within the first 6 months or even less. In my opinion, there are three reasons why people quit so quickly.

  1. They attempt too much too fast.
  2. Their schedule cannot handle that big of a change.
  3. They are not patient and want to see quick results.

When it all becomes overwhelming without seeing the desired results, they throw in the towel.  To stick to an Exercise Program past the first six weeks, you have to progress slowly and be patient.

HOW IS YOUR PATIENCE?

Patience. Who really likes that word?  I have to be honest; patience is not my best attribute.  When things are not going my way, my natural tendency is to become aggravated and quit.  However, when I think about the qualities of Jesus, I can’t help but think about how patient He is with me.  Where would I be if Jesus gave up on me so quickly?  He believes in me and knows what I can accomplish through Him.  Despite my weakness and failures, He never gives up on me.

What if you had the same patience with yourself that Christ has with you?  What could you accomplish? Could having patience with yourself be a way for you to stick to an exercise program and make it a habit? What would happen if you did not give up so quickly?

Galatians 6:9 says:

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

 I WANT IT NOW

I definitely like living in a world where we can get almost anything, quickly.  When I  make up my mind that I want something my philosophy is “why drag out the process.” I have even said this to God when praying for certain things in my life.  🙂  Thankfully, He knew that I needed to progress slowly and not add too much to my plate at one time.  There were things He needed to teach me that would take time.  He knows every time how much I can handle at each stage of my life.

It is the same with exercise.  Killing yourself trying to get quick results is not the way to develop healthy habits that will lead to a consistent exercise program.  A new program must be designed with the right program at this stage of your life.

Don’t give up on yourself.  Results happen when you are consistent.  When you decide to be patient and progress slowly, you will find it is easier to stick to an exercise program.

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program – #6 Get Results in Your Program

August 21, 2013 by

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Like most people, myself included, you probably want to quit when you do not get results from exercise.  I have heard women say, “I go to the gym every day” or “I have been trying really hard and nothing is working.”  If you have felt this way, it could be because you are not following a program that is right for you. Everyone has different goals, schedules, and fitness levels; and cannot follow the same plan.  To avoid frustration before you get started, develop an exercise program that gets results.  It will help you stay focused and able to stick with it longer.

Take a few minutes when writing out your workout schedule and determine the following:

  • Type: What do you want to achieve? Is it weight loss, strength, or flexibility? It is important to choose the right type of exercise (walking, jogging, yoga, strength training, etc.) to meet YOUR goals. Don’t forget the type should also be something that you enjoy.
  • Intensity:  This refers to how hard you are working. Are you working at your target heart rate, burning enough calories during your cardio exercise or lifting the right amount of weight to see changes in your muscle tone?
  • Duration: Once you determine your intensity, next set the appropriate length of time for your workout such as 20, 30, or 45 minutes. .
  • Frequency: Decide how many days a week you can commit to.  If you are just starting, don’t set yourself up for failure by trying to do 5-7 days a week. Start with 1-2, gradually working your way up to 3-5.

I have seen so many women become frustrated when they do not see any benefits from their work.  If you have felt that way, it could be that you are not following the right program.  A few small changes in your type, intensity, duration, and frequency may be all you need to see results.

If you are not getting the results you want or unsure of how to get started, it may be helpful to consult with a professional.  I would love to help you. Learn more at http://www.yourfitnessdesigner.com/Services.html  and email me to set up a time for a consultation.  Avoid feeling like you are roaming around aimlessly wondering what you should be doing.  Start with the exercise plan that will get results in your program.

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #5 – Make it a Priority

August 14, 2013 by

Last week, I suggested scheduling your workout and putting it on the calendar as one of the ways to stick to an exercise program. But let’s be honest, exercise may not always be an appointment that is important enough to keep.  Before you can actually stick to your program, it has to become a priority.

As we move halfway through our top list, this is where the rubber meets the road. Have you ever said, “Exercise is important to me, but I just can’t find the time.”   The truth is where you spend your time demonstrates what is important to you.  If you want to really know what is important to you, look at where and how you spend your time each day.

Does My Time Equal My Priorities?

There are times in my life when things get so hectic, I have to stop and evaluate if I am putting my time toward what I say is a priority to me.

Am I being truthful if I say God is important to me, yet do not take time each day to spend quiet time with Him?  Can I say my husband is a priority, yet, our only spoken words each day are good morning and good night?  What if I never spent quality time with my children just to play and talk?  What would they benefit from me as a mother? And can I honestly say, my health is important, yet never take at least 30 minutes for myself to get in a little exercise.

Determine Your Priorities?

Here is a little challenge that takes courage.  Spend a few minutes and make a list of the top five most important things to you.  Now make another list of how you spend your time from the moment you wake up until you go to bed.  Don’t forget things like checking email and Facebook, watching the news and favorite TV show, or talking on the phone.  All of which can be beneficial, educational and/or helpful, but do they support your priorities and are you using your time wisely?

The Bible gives us guidance on how to use our time in Ephesians 5:15-16: “Look carefully then how you walk, not as unwise but as wise,  making the best use of the time, because the days are evil.”

If you are ready to make yourself a priority, be wise with your time and eliminate or alter those things that are unnecessary at this time in your life.  You may discover you have an extra 20-30 minutes to design a program that you can stick with and actually fits your lifestyle.

 #5

Number 5 on our list of ways to stick to an exercise program:

MAKE IT A PRIORITY

Is it for you?

In Good Health,

Crystal

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Ten Ways to Stick to an Exercise Program #4 – A Workout Schedule

August 7, 2013 by

“I will try and workout tomorrow.”   “I think I can this week.”  Those are the words of someone with great intentions attempting to start an exercise program.  However, when other things “pop up,” exercise is usually the first thing to go.  If you can relate, have you ever thought about writing a workout schedule for a week, as you would other appointments, and then place it on your calendar?

Let me give you a few examples. To ensure you do not forget, do you place the following on your calendar?

  • Lunch with a friend or business associate
  • Meeting with co-worker, boss or direct report
  • Hair cut or manicure
  • _______ (You fill in the blank)

Because they are important appointments and can’t be missed, you probably write them down somewhere so that you do not forget.  Exercise can be the same.  If it’s something that you really want to do, it may need to be planned out, scheduled and written down to keep that appointment.

Proverbs 21:5 says, The plans of a diligent lead sure to his advantage.

Proverbs 16:8 says, Commit your works to the Lord and your plans will be established.

What this says to me is that God will honor those who are hard working and diligent with their plans and if we commit them to God, we will succeed.

#4 Number four this week in our top Ten Ways to Stick to an Exercise Program is to make a workout schedule and then put it on your calendar.

I’m curious, have you ever thought of this and how do you think it may work for you this week?  Keep me informed.

 

 In Good Health,

Crystal

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