Why Bother?


This is a question I repeatedly get asked, especially when someone is overwhelmed by the thought of embarking on healthier lifestyle.


We’re all gonna die anyway, so what’s the point of eating well and exercising? (No, really.)

The answers to this question are multi-faceted, but Kelly Coffey, of Strong Coffey, responded best.

“Practice living with intention and treating yourself well. Bother to care for and about yourself and your body, and your first minutes will feel like new beginnings. Ignore your body’s needs, neglect yourself, or continue to justify not treating yourself well, and your first minutes will be torture.Wellness: Why Bother? www.strongcoffey.com #wellness #health #truth

“And here’s the thing – your first minutes are unavoidable. Even if you graduate and get rich, you can’t ever outsource your first minute. You can’t hire someone to deal with it for you. Yes, you’re gonna die. We’re all gonna die. But until that hammer drops, you alone have to experience the first minute of every single day between now and then. We’re talking tens of thousands of times. Practicing wellness every day or not is what really makes life feel meaningful or not . Dying only happens once. Relative to the those thousands of first minutes, dying is small potatoes.


“I’ve spent years harming myself and years healing myself. I’ve had thousands of first minutes that were torture and thousands that were good, and I can tell you that nothing has more of an impact on how we feel about just being alive. Compared to how you feel in your first minutes, it doesn’t matter what degree you have or where you live or how many clubs you join. It doesn’t matter what you do for work or how much money you make or who you marry. It doesn’t matter how you look or where you work or what you wear. It doesn’t matter who you spend time with or what books you read or how you pray. It doesn’t even matter what you weigh or how old you are.”

I could not have answered this better!


Here’s the link to the full blog:


Valentine’s Day

Valentine’s Day.

Six to 8 Weeks.

That’s approximately how long it takes to notice PHYSICAL changes to our body if we consistently embark on a thoughtfully designed program of physical activity and meal design.


That’s how soon hormonal and physiological changes begin in our body when we consistently exercise and eliminate processed foods, excess sugar (soda!) and eat more vegetables.


Focus on daily progress. Starvation diets do not work. The best diet will be one that does not feel like a diet. Including foods that nourish and satiate.


Making daily, nourishing choices. Not going without. Adding to our health. Creating fun and enriching ways to move.

Balanced. Centered. A kinder way.

#InspiredLife #Influence #Motivation #Balance #Centered#WomensHealth #AntiAging #AgingGracefully #FullyHuman #MyLife#OptOutside #Walking #NoDiet #Choices #consistent

The Best Diet


“Suppose you found yourself two miles from home without a ride. Although you could get home three times faster if you ran, most people would settle for walking. Running wouldn’t be worth the sweat and discomfort, and walking will get you there at a reasonable and painless rate. Each step brings you a little closer, and before you know it, you are halfway home and still moving forward.

It’s the same with mindlessly losing weight. It need not be a sweaty, painful sprint. It can be a slow, steady walk that begins with removing unwanted eating cues and rearranging your home, office, and eating habits so they work for you and your family rather than against you. These comfortable steps will add up—one or two pounds a month. Before long you’ll find yourself at home.

“The best diet is the one you don’t know you’re on.”

–Brian Wansink

Brian Wansink, is Professor and Director of the famed Cornell University Food and Brand Lab, where he is a leading expert in changing eating behavior – both on individual level and on a mass scale — using principles of behavioral science. He is the author of Mindless Eating and Slim by Design (which have been translated into over 25 languages) as well as over 200 peer-reviewed journal articles.

The Scale


Stepping onto the scale, the number glares back at me.

Then something happens….That number commences to dictate my entire morning; and not just morning, but the whole day. Then the audacity of that number! It starts governing my being, my whole existence. One little old number. Validates. who. I am.

STOP! If this scene has played out on your bathroom scale, let’s talk. First of all, we’ve all been there. Maybe we’ve begun a new workout program, or started eating healthier. And still, the scale doesn’t budge. Let me begin by assuring you of a few facts about the Scale.

The scale is only a number and like any other data, may or may not accurately represent the entire picture, and certainly not fat loss.

The scale can provide different readings that will fluctuate depending on many other factors:

–Your current glycogen stores. This amount will depend on your carbohydrate intake. For every gram of carbohydrate that your body stores via glycogen, it also stores three grams of water.

–Water retention. This will depend on your sodium intake. The more sodium you consume; the more water retention. If you consume less sodium; your body will retain less water. But don’t think you can just cut sodium! Your body adjusts to these levels with the help of the hormone aldosterone.

–Dehydration. Obviously this is not a good thing. We need to keep our body supplied with fresh water. Cutting water to weight less is dangerous.

–Cycle. The female cycle can cause bloating and water retention as we all know.

–Binge eating. If you’ve ever experience weight gain after an indulgent weekend; it’s not the time to weigh in. Often we consume excess carbohydrates (glycogen!) and, as a result, have accumulated water weight. This type of weight gain in temporary, as long as you don’t continue on that course.

There are many more important ways to track your progress that doesn’t hinge on obsessive weighing.

Our Clothing can be a better gauge as to progress, as far as weight loss is concerned. The way we are feeling indicates if we are on the right track.

I’m not suggesting you toss the scale. Just don’t obsess over it. Don’t weight yourself daily. It creates an unhealthy mindset.

The scale is fickle. It is not a measurement of how we feel, the type of person we are, or our value as a human being. Even if we like the number we see; it is not a reflection of our worth. We are a wonderful being before we stepped on the scale! Losing weight will not make us any more or less of who we are.

Weight loss should always be about feeling healthier, more energetic, more vibrant and having the strength to do the things we enjoy. It should never be forced. It should never be drastic or radical. Our bodies have a way of fighting back in a big way if we put too much strain on them. (Ask me about what happens when we starve your body of calories or eliminate carbohydrates from our diet. It’s not a pretty picture!)

Arriving at your ‘Healthiest Weight’ is something we should do without frustration and done in the safest way possible. Slow and steady. Without pills, potions or powders. Without self-judgement.

Keeping the Holidays Healthy


Keeping the Holidays Healthy

Tips for a healthier holiday season:

Many people experience weight gain of 1 to 2 pounds between Thanksgiving and New Years.  For others, it can be as much as ten pounds. Research shows that for most people, this extra weight never goes away after the New Year.  This Holiday weight gain is considered a major contributor to obesity. Holiday parties, the office cookie tray,   even temptations in your own kitchen can wreak havoc on waistlines.  It doesn’t have to be that way, if you carefully plan.

Most experts agree that it can be perfectly healthy to indulge in a treat or two over the Holiday Season.  Moderation is the key.  If you know that the very taste of a Christmas Cookie will send you down a slippery slope and end in binge-eating, don’t go there.  For most, however, a seasonal goodie can actually be healthy.  One thing to bear in mind is to not starve yourself or skip meals in anticipation of treating yourself.  That usually results in overeating.

There are other things to consider when limiting your Holiday treats.  It is so easy to stray off your healthy diet plan during the Holidays.  With a batch of cookies an arm’s reach away, it’s easy to eat poorly during the holidays. And when we overindulge on treats, our waistlines aren’t the only things that suffer. Sweets can also wreak havoc on our mood. According to Elizabeth Somer, RD, author of Eat Your Way to Happiness, when stressed, people are more likely to choose sugary carbohydrates that deliver a quick shot of energy to the system. Unfortunately, these same foods cause us to bottom out just as fast — leaving us irritable and exhausted. Instead, choose complex carbohydrates, like whole-grain bread, combined with protein, such as turkey or low-fat cheese, to keep your mood on an even keel.


Here are a few things you can do to stay in control this Holiday.


  • Hydrate.  Drink plenty of water throughout the day and especially before heading out to a party.
  • Don’t skip meals on the day of a party.  Eat small, mini-meals that are filling and nutritious.  Make sure you are including high-quality protein with your small meals. Include complex carbohydrates and watch the fat intake.
  • Limit alcohol.  You can quickly consume your daily calories in beverages if you aren’t careful.  Sip water if you need to have a beverage in your hand.
  • Never go to a party hungry.  Have a healthy snack prior to heading out the door.
  • Exercise.  The holidays can be a busy time.  Find the time to fit in a daily workout.  When short on time, choose some form of your favorite cardio.
  • Practice mindful eating.  Savor each bit.  Eat slowly, chew thoroughly and enjoy your senses.
  • Wait before heading back for seconds.  Allow your food to digest and settle.  It takes approximately 20 minutes for your stomach to register that it is full.
  • Sleep.  Make sure you are getting adequate rest. Research proves that when we are sleep-deprived, the stress hormone cortisol is released at an increased level, which makes us feel hungry, even if we are full.
  • Use a smaller plate.  It will hold less, so the end result is, you will eat less.
  • Fill up at the Veggie Tray.  Not only will you feel fuller, you will be doing your immune system a favor.
  • Choose protein.  Include plenty of high quality protein with each meal.  Protein keeps you feeling full, longer.
  • Step away from the buffet table.  Socialize away from the food.  It will only cause you to nibble mindlessly.
  • Bring a Healthy Dish.  If asked to bring food to a party, make it healthy and low fat.  You will at least have one smart option.
  • Bake Healthy.  There are many delicious recipes available for everything from appetizers to desserts that are not fat-laden and sugar-loaded.  By making simple recipe swaps, you can create a healthier dish which will benefit everybody.