Posts Tagged ‘daily goals’

Informational Session!

The time has come for me to face a HUGE fear!  I have always had a hard time getting up in front of a group of people and speaking.  But now I need to face the fear and do it anyway.

Please join me at my very first Information Session!  I decided to start with an overview of Health Coaching and its benefits and then move on to more challenging topics at later sessions.

If you are able to make it, thank you for being my guinea pigs!  If anything it will be very entertaining.  Bear with me and let’s hope my face doesn’t stay the shade of red that I’m sure it will be turning .

Session #1 Poster for Website & Newsletter

Glycemic Index

GI Have you heard of Glycemic Index?  It is a great tool that can help those who are watching their blood sugar levels with diet.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose level to increase above the optimal level.

There are many websites with lists of foods and their GI score available on the internet.  Some of those include:

A couple of things to keep in mind, portion control is a huge part of any healthy food lifestyle.  Also, these items are listed separately.  It does not take in to consideration the changing factors of preparation and how the items may change their GI when digested together.

Spring Clean Your Body

spring cleaning Spring is the time of year many people deep clean their houses of the winter grunge.  I think it’s also a great time to do the same for our bodies.  We have been cooped up for months and probably running pretty sluggish as well.

There are many ways we can detox our bodies.  Some prefer the help of medical shakes and supplements while others like to rely on the natural properties in a number of spices and produce to do the work of the medical foods.   As a whole, bitter, pungent foods are in this category.

Here is a list of natural body cleansers:

  • Turmeric
  • Ginger
  • Coriander
  • Cumin
  • Mint
  • Parsley
  • Lemon
  • Onion
  • Garlic
  • Asparagus
  • Arugula
  • Radishes

Foods to avoid during a cleanse would be:  heavy, oily, salty foods, red meat and dairy.

Organized Chaos

To Do I can only imagine how chaotic most households are on a weekly basis.  We don’t have any children and there are times that I can’t tell what is up from down!  For those of you who have children, what are your techniques to staying organized in your day to day activities?  There are a few things that I can suggest that work for us, but I would love to hear your ideas as well.

  • First, I am definitely a Type A personality, so lists and I go hand in hand.  Not only is it easier to remember items and activities that are in need of my attention, but it’s a great feeling to mark off the list as it’s accomplished.
  • Second, making a weekly schedule of activities that need to be done (and sticking to it) seems like a fail-free way of getting done the tasks that I really don’t want to do, but in return, having time for the fun activities as well.

I remember growing up; my brother and I had chores to do every week.  How is it in your household?  Does everyone have their own list of chores?  Are they held accountable?  Just as with any sort of partnership, when everyone chips in, the list gets done that much quicker!

What favorite ways do you stay on top of your household chaos?  Being a person who enjoys structure and clever ideas, I’m always looking for new ideas to help me stay organized.  I want to hear yours!

Fish en Papillote

En Papillote While on vacation we ate quite a bit of fish.  One of the more memorable meals was a white fish that they baked en Papillote.  I had done this in cooking school years back but hadn’t thought much about it since.  It looks complicated but is actually really simple and the end result it always yummy.

This recipe looks exactly like what we ate on the island and it was delicious. The quality of the fish and herbs is what will make or break this meal.  I also added a link that explains the steps of wrapping the parchment in more detail.  Be a bit adventurous and try it out.  You won’t be disappointed!

How to cook en Papillote

Fish en Papillote

Recipe courtesy Melissa d’Arabian

Prep Time:20 min    Inactive Prep Time:15 min    Cook Time:12 min
Serves:4 servings


  • 1/2 red onion, julienned
  • 1 zucchini, julienned
  • 1 large carrot, julienned
  • 1 clove garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • Kosher salt and freshly ground black pepper
  • 4 (4-ounce) sole fillets, hake, flounder or other white fish
  • 1 lemon, thinly sliced, seeds removed
  • 8 sprigs fresh thyme
  • 4 pats butter
  • 1/4 cup white wine

Preheat oven to 375 degrees F.
In a bowl, mix together the onion, zucchini, carrot and garlic. Adds the oil, season with salt and pepper, to taste, and toss to combine. Put each fish fillet in a large square of parchment paper and season with salt and pepper, to taste. Arrange the vegetables on top, dividing evenly. Top the vegetables with 2 lemon slices, 2 sprigs thyme, a pat of butter and 1 tablespoon white wine, layering in order. Fold the parchment paper around the edges tightly in 1/4-inch folds to create a half moon shape. Make sure you press as you crimp and fold to seal the packets well, otherwise the steam will escape. Arrange the packets on a baking sheet. Bake until the fish is cooked through, about 12 minutes, depending on the thickness of the fish. To serve, cut open the packets and serve directly in the parchment on a plate or remove the fish to the plate using a spatula, being sure you don’t leave the juices behind.

Let the Training Begin!

running Well, the training has begun…  I forgot how boring running on a treadmill is.  Thankfully, I found a great trick last year while training that got me through MANY hours of treadmill time.  Netflix!!

I finagled a laptop stand in front of the treadmill and can watch episodes while I’m putting in the miles.  My show for the time being is Bones.  After that, on to How I Met Your Mother.

How are your New Year’s resolutions going?  Are you hanging strong or just by a thread?  Is there anything I can do to help you?  How about a quick, YOU CAN DO IT!!!

Seriously though, I would love to help out in any way I can so please don’t hesitate to ask!

Happy New Year!

resolutions Welcome 2013!  Am I the only one thinking that 2012 absolutely FLEW by?  It’s almost scary how fast it came and went.  The saying is true.  The older you get, the faster time goes by.

So what are your plans for the year? Any good trips or house renovations planned?  Have you set any health improvement goals yet?  What are your well-intended New Year’s resolutions?

This year, I intend to run another half marathon.  I’m still trying to find a spring race out of state but might just end up running Dam to Dam and then wait until October to run the Des Moines half.

Share your plans and goals with me!  Sometimes, just vocalizing your goals and aspirations is all it takes to set them into motion.  Happy New Year!

Daily Goals

The alarm goes off and you stumble out of bed to begin your daily grind.  One by one, items and routines are mentally marked off as you make your way through another day.  Do you have room for one more thing to add to your list?

Along with the usual hustle and bustle of a day, why not set a goal for yourself?  Could be a small goal or it could be a big goal.  Although it might take a few tries to keep it in your thoughts throughout the day, the rewards will be well worth the effort.  Write it down and keep track of when you take actions steps towards meet your goal.

For instance, you wake up and make it a goal to drink 60 ounces of water throughout the day.  Right there you are creating a mindset to actively think about what fluids you are consuming.  Then, midway through the morning when you would usually go for another cup of coffee, you choose water instead to help reach your goal.  Logging that you are getting closer to your goal will be a bigger ego burst than you think!  Trust me, setting goals and reaching them is very addicting!

So what are some ideas for goals?  There are plenty to choose from but here are some of my favorite daily goals to keep you motivated.

  • Drinking 60 ounces of water a day
  • Limiting yourself to 1 cup of coffee
  • Counting all the grams of sugar you drink in a day (remembering that the average intake of sugar TOTAL a day is 40 grams)
  • Writing in a food journal
  • Taking stairs anytime they are available
  • Using a pedometer, set a goal for 8,000 or more steps a day
  • Walking outside for 30 minutes
  • Cutting back your portion sizes by a quarter
  • Getting to bed in time to get at least 7 to 8 hours of sleep

After you master the daily goals, move on to bigger and better.  The sky is the limit!

Page 2 of 212