One Small Thing

Have you ever noticed that sometimes one small step can be the catalyst that leads to great change? Often times, the road we need to travel down can seem overwhelming, a task too daunting to even consider. But a baby step, something seemingly insignificant, can be the very thing that begins a great journey.

My friend has struggled with depression for a long time. Through the years, I’ve listened to her, comforted her and acted as her life coach. I wanted her to own her reality -- not the life she wished she had, not the one she used to have, but the one she was actually living. Who would have thought that it was not my words of encouragement or the life lessons I’ve picked up along the way that would have made the difference -- it was a haircut!

“That haircut changed my life,” she said. You see, after a devastating break up, she had stopped living, she had let herself go and she had given up. It seemed like she was frozen in time -- unable to go back and unwilling to go forward.

“When I got that haircut I started caring for myself again,” she said. “I started to feel a little bit better about myself when I looked in the mirror. Because of that small change, I began to make other changes. I took a shower, put on some nice clothes, left the house and, eventually, started connecting with others and started making future plans.”  And she welcomed hope.

Now, when we talk, all I hear is joy.  She laughs.  She has regained hope, faith, and optimism.  She plans for the future. She has abandoned her “victim” style tendencies. 

It wasn’t the haircut that made the difference; it was what it represented for her. I’ve had a similar experience myself. For me, it was a breast augmentation. After my babies, I felt deformed. I was so self-conscious that I began wearing my hair down in my face to cover myself. After I took that step, I found I was pulling my hair back totally away from my face (bangs and all!) again, putting myself out there more and no longer hiding.

I don’t know what you’re going through right now; I can’t understand all the emotions you feel. But I do know one thing for certain; life is a journey that is always changing. The little people might not think so but I trust that you do have the courage to take that small step that will put you back on the path of your own destiny.

Go for it!!!

When The Muffin Top Becomes a Souffle, It's Time For My Salmon Plan

We’ve all done it -- put on our jeans and struggled to get the zipper to move. Now that's a moment. Then come the lies we tell ourselves in order to justify that bucket of wings we had for lunch: “They probably just shrunk in the wash,” “I’m sure it’s water weight” or “It’s that time of the month.” And guys, don’t think you’re off the hook. We all know that lowering your belt until your belly laps over your pants or adding an extra hole a little closer to the end of the belt does not account for a good fit.

But the truth is, jeans don’t lie. Where a dress or skirt or even a pair of slacks can hide that waistline growing beneath our belt, jeans put it all out there for everyone to see. So here’s the challenge -- face your fears, grab those skinny jeans and get ready for some three-way mirror honesty. Ask yourself if they fit like they did when you first bought them. Is the view from the back as good as you’d like? Do you find yourself covering your waistline with an untucked shirt?

If so, I can help. The “Salmon Plan” is a system of protein-heavy, simple carb meal choices that I’ve come to develop to assist me in losing weight or just maintaining my ideal size. The goal is to eat in such a way and exercise enough to achieve the size that works and then, (and here’s the key), stay there! Keep in mind, it’s not about a number on a scale because we women know that thing is a moving target some months. Plus, everyone’s ideal size is different. Instead, try to stay within a dress size (or pant size for you fellas). Find where you feel best and make it a mission to stay there.

Disclaimer: This meal plan is a system that I have discovered that works best for me.  If you decide to follow this plan, be conscious of what is best for your body.  If you find that you are hungry, by all means EAT. Eat more frequently or eat more of the foods listed for whatever plan you follow.

Meal	Water	Track 1-Soufflé  (Extreme)	Track 2-Muffin-Top (Work in Progress)	Track 3- Comfort Fit (Lifestyle)/ Allowing Room for GIM
	1st cup (16 oz)
Breakfast	2nd cup	·         Black Coffee (1 cup) ·         2 egg whites (hard boiled or scrambled)	·         Coffee (can add milk) ·         ½- ¾ cup oatmeal (steel cut or Quaker old fashion) with skim milk or water. Sweeten with Sweeten with your choice of artificial sugar.   OR Track 1 breakfast	·         Coffee( can add milk & sugar) ·         Oatmeal OR ·         Egg whites with low glycemic index vegetables (chart to follow) OR High protein low fat, low sugar yogurt (i.e. Chobani) Track 1 & 2 breakfast options
Snack	3rd cup	·         ½ low fat mozzarella string cheese stick AND/OR ·         1 small apple or ½ of large apple	·        1 Snack option	·       1  Snack option
	4th cup
Lunch	5th cup	·         4oz of Salmon (P)  ( 1/4 filet) ·         1-2 cups vegetables or salad combination (SC)	·         4-6oz protein(P) ·         1-2 cups vegetables or salad combination(SC)	·         4-6oz protein(P) ·         1-2 cups vegetables or salad combination (SC)
Snack	6th cup	·         4-5 strawberries	·        1 Snack option	·       1  Snack option
Snack	7th cup	·         5-10 non salted almonds	·      1  Snack option	·      1  Snack option
Dinner	8th cup	·         4oz of Salmon (P) ·         1-2 cups vegetables or salad combination (SC)	·         4-6oz protein ·         1-2 cups vegetables or salad combination (SC)	·         4-6oz protein ·         1-2 cups vegetables or salad combination (SC)
Snack (before bed)	9th cup	·         ½ low fat mozzarella string cheese stick	·      1   Snack option	·      1   Snack option

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Water

·         1 Gallon daily. Room temperature with lemon. (12x12oz or 9x16oz)

Multivitamin

·         Take a well-rounded multivitamin daily

Protein Options (P) (Baked, Grilled, Broiled, Boiled, Steamed, Pan Seared, or Roasted):

·         Wild Salmon- Salt, pepper, lime. Bake at 350 degrees for 15-18min. (Track 1, 2, & 3)

·         Salmon (Track  2, & 3)

·         Chicken (1/2 breast) (Track 1, 2, & 3)

·         Veal (Track 1, 2, & 3)

·         Lean Beef (Track 2, & 3)

·         White Fish (Track 1, 2, & 3)

·         Lobster (Track 2, & 3 )

·         Crab (Track 2, & 3)

·         Shrimp (Track 2, & 3)

·         Quinoa (Track 1, 2, & 3)

·         Canned meat (Tuna or chicken in water) (Track 3)

·         Deli meats (Turkey or roast beef-low salt) (Track 3)

·         Pork (Track 3)

Vegetables/Salad Options (SC)- Choose all natural or frozen ONLY:

·         Spinach (Track 1, 2, & 3)

·         Lettuce (Track 1, 2, & 3)

·         Tomato (Track 1, 2, & 3)

·         Onion (Track 1, 2, & 3)

·         Mushrooms (Track 1, 2, & 3)

·         Garlic (Track 1, 2, & 3)

·         Peppers (Track 1, 2, & 3)

·         Cucumber  (Track 1, 2, & 3)

·         Celery (Track 1, 2, & 3)

·         Eggplant (Track 2, & 3)

·         Broccoli (Track 2 & 3)

·         Cauliflower (Track 2 &3)

·         Asparagus (Track 2 & 3)

·         Beans (Can also substitute for a serving of protein) (Track, 2, & 3)

·         For tracks 2 & 3 add vegetables that are low on the Glycemic Index.

Snack Options:

·         1 apple (Track 1, 2, & 3)

·         ½ grapefruit (Track 1, 2, & 3)

·         1 low fat mozzarella string cheese stick (Track 1, 2, & 3)

·         Strawberries (4-5) (Track 1)

·         Fresh berries (blueberries, raspberries) not to exceed ½ cup(Track 2 & 3)

·         5-8 almonds (salt free roasted or raw) (Track 1)

·         Walnuts (Track 2 & 3)

·         Pistachios (Track 2 & 3)

Dressing/Seasoning/Condiment Options:

·         Good Seasons Italian Dressing Mix

water & vinegar only Track 1, add olive oil Track 3

·         Vinegar:

o   White Balsamic

o   Apple Cider Vinegar

o   Rice

·       

·         Olive Oil (extra virgin) (Track 2 & 3)

·         Lime

·         Lemon

·         Garlic (fresh)

·         Parsley

·         Basil

·         Salt

·         Pepper

·         Cinnamon

·         Celery seeds

·         Cilantro

·         Horseradish (Track 2)

·         REAL butter (Track 3)

·         Mayonnaise (Track 3)

Reserved for GIM-Limit 2 (Track 3 Only)

·         Alcohol-any

·         Ingredients-any

·         Sweets-any

·         Complex Carbs-any

·         Quantities-any

·         Cooking Methods-any

Exercise

Unfortunately a change in eating habits alone will not result in weight loss.  Exercise and a meal plan go hand in hand.  It comes down to simple math.

Pounds lost= calories burned > calories eaten

If you aren’t willing to put in the sweat equity required to burn those extra calories, don’t eat it!