If I Could Do Anything As A Health Activist

… Get aspirational. Money is no longer an option. What is your biggest goal that is now possible? How could you get there?
Now bring it back down to size. How much of this can you accomplish now, in a year, in five years?

Once I got certified as a Health and Nutrition Consultant—and even before—I knew all I wanted to do was help as many people as I could. To be able to do that, I would want to start a Health Consultant company. But it wouldn't be one of those super expensive ones that charges this much for a consultant and then you have to sign a contract then meet with someone else before you even start talking healthy anything.

It would be called Healthy Food, Healthy You. I would make it super affordable for all types but enough to earn the best reputation for being one of the best companies out there. We would start with a consultant asking about current health status, areas of concern and questions, medications, etc. Then I would come up with a healthy food plan and recommendations that are easy to incorporate into the busiest of lives. We would talk about short-term and long-term goals and come up with a plan to meet both of those. I would also offer at cooking tips, recipes, grocery tours and even cooking lessons at a clients house.

Part of this company is not just about learning how to eat healthy, but it's also about being a healthy you. So it would have to include a Pilate's/workout area. I would be working with my best friend who is a Certified Pilate's Instructor. And we would offer Pilate's classes, easy exercises anyone can do at home, etc.

Everyone can dream big, right?

But then reality sets in. If I could accomplish this with in this next year, I can start with my website, which is still in the works. It is called Healthy Food, Healthy You. And include everything from above.

After five years, I would hope that the word has spread and I have clients with long-lasting relationships and satisfied with the results; word-of-mouth clients eager to get started; and an amazing studio to do everything.

While also showing people how easy it is start their healthy life as long as the motivation is there, I would also be able to bring awareness to living with psoriasis. I would like to be a guest speaker, guest blog or even write a book and talk about living with it and how to eat healthy to keep it under control.

I would continue to stay on top of my health certifications, attend conferences and network with those in my field. And hopefully it takes off from there.

This post was written as part of NHBPM – 30 health posts in 30 days: http://bit.ly/vU0g9J

My Eating and Diet Regime

I usually get asked this question a lot "How do you stay in great shape?" "What do you eat?" Especially with the holiday's coming up, it is important to make the right decisions when it comes to living a healthy lifestyle.

Well here it is folks - all my secrets! But really, there are no secrets. It's just a matter of choosing the right foods (protien and fiber-rich foods vs sodium and sugar filled catasophes) and exercising at least 30 mins a day.

It's always important to get a good nights sleep, at least 7-8 hours. If your job or day-to-day schedule doesn't allow that many, try this little tip: try going to bed at least an hour earlier every night then the previous night. You'll be getting plenty of zzzz's before you know it.

A very great quote to always remember "Eat more often and you'll avoid binging at lunch and dinner" Each mini-meal should have a good comboniation of protien and fiber: It takes longer for your stomach to digest, which keeps you fuller for longer.

With a little help from my wonderful Womens Health and Eat This, Not That

Breakfast: Since you may not have a lot of time, mix protien and quality carbs " when protein is included in a meal, not only does it help prevent overreating at other times of the day, but it also sustains energy levels and improves concentration"

110 calories: latte with reduced-fat milk

200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon

250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese

300 calories: Peanut butter and reduced or no sugar jelly on whole-grain English muffin (my go to favorite! Dont like English muffin, go for whole grain toast)

300 calories: scrambled-egg burrito with turkey suasage and salsa

Morning Snack: Since the calorie and sodium-ridden vending machine snacks may surround you during the day, buy only what you need and keep a stash at your desk: string cheese (buy the big pack at Costco), granola bars(not the Nutri Grain or Nature Valley, please! they are filled with sugar and HFCS and have no nutritional value) or trail mix.

80 calories: string cheese (me and Chris' favorite!

100 calories: hardboiled egg with a handful of grape tomatoes

275 calories: 2 or 3 small handfuls of trailmix

300 calories: slice of whole-grain bread topped with peanut butter and banana (if I know it might be awhile for lunch or till I have time for my morning snack, I usually have this has my breakfast too) the protien from the peanut butter keeps you full!

Lunch: Be careful here, if you've already had a heavy calorie breakfast, keep lunch light. Remember it's about balancing out your calories compared to how active you are.

175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread

350 calories: Half an avacado, sliced, or 1/2 cup prepared quacamole with tomator and onion in a whole-grain pita

400 calories: 1/2 cup of hummus with roasted veggies

400 calories: Small ham, turkey or roast-beef and Swiss wrap with veggies and mustard, in a whole-wheat tortilla or you can have it on a sandwich and try leaving off the top slice.

Afternoon Snack: say to yourself "No candy that the assistant has!"

160 calories: Reduced-fat Cheddar melted on apple halves

175 calories: 5 Laughing Cow cheese wedges

250 calories: 1 cup reduced-fat yogurt

260 calories: Apple, pear or banana smeared with peanut butter

350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

Dinner: The key words here are portion control! The majority of restaurants now serve on a much larger plate, therefore giving you larger amounts of the food, which you don't need. "Portion control is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels."

275 calories: 3 or 4 large handfuls of greens sauteed in olive oil with a handful of walnuts and 1/2 cup of raisins

300 calories: 6-piece sushi meal with a cup of miso soup (so yummy!)

325 calories: Buffalo burger topped with coleslaw, onion, and tomato

350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground turkey, onion, and jalapenos, dipped in salsa

400 calories: Slice of pizza toped with cheese and ground beef or ham

550 calories: Lentil, minestrone or tomato soup with a grilled-cheese sandwich on whole-grain bread

550 calories: 1 cup pasta tossed with ground turkey breast, black olives, diced onion a drizzle of olive oil, and 1 1/2 tablespoons crumbled Gorgonzola cheese

Evening Snack:

150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and or 1 tablespoon Romano cheese; 1 cup rice pudding; 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce; 1 cup cocoa made with skim milk

175 calories: Sliced sweet potato(with skin), tossed in olive oil and baked

200 calories: Root-beer float with 2 scoops frozen vanilla yogurt; 2 handfuls olives

275 calories: 2-ounce Snickers bar

ENJOY AND HEALTHY EATING!!

My Future Running Shoes

Anyone that knows me, knows that I like to run. Studies have proven that once you work out gear you are proud to wear then you are more willing to workout. Think about it: when was the last time you were so excited to put on the raggy, t-shirt, oversized shorts, old shoes and were excited about working out? That's what I thought. I actually LOVE putting on my workout gear and shoes and get out there and exercise. It's the best feeling in the world. I will talk anyone to the ground who says "you don't have to look in the mirror before you go running, you shouldn't care about what you look like." That's crap!

It's like when you get ready for work. You put your uniform on or your best suit and some make up on, look in the mirrow and you're ready. You're in that mindset of going to work. It's the same with working out. You get exercise gear that actually fits you well and you feel good in - you will be in the right mind set of actually wanting to exercise.

That is why this is the next thing on my purchasing list:


We went to Sports Authority this past weekend and I fell in love with these New Balance shoes. Click here for more info! They felt great with the right amount of support on the bottom. I do have running shoes right now, but they are shoes I wear for work too. When you buy running shoes, you need to wear them just for running. That's what these are for. AND, a portion of proceeds of these shoes benefit the Susan G. Komen foundation for breast cancer. Even better!

Next thing, buy some shoes or workout gear that a portion of the proceeds benefit research for endometiral (unterine) cancer, what my mother had and is now cancer-free and recovering GREAT!

Do yourself a favor: get rid of that 10 year old high school t-shirt, baggy shorts and old-school shoes and get gear you're proud to wear!

I know I will and don't forget to EAT HEALTHY!