HEALTHY ENCHILADAS

Yes, you can eat enchiladas and still lose weight. See recipe below and stick to your portion control! For most people correct portion would be two enchiladas.

I LOVE Mexican food. In fact, sometimes when I ask my husband what he wants for dinner he will say "anything, as long as it is not Mexican food..."

If you haven't tried the Body For Life Enchilada Recipe, it's TIME! (This recipe can be found on page 114 of the Eating for Life book)

Mom's Chicken Enchiladas - 4 servings

4 portions chicken breast

4 green onions chopped

2 Tbsp fresh cilantro, chopped

1 jalapeno, seeded and minced

3 (10oz) cans green enchilada sauce

8 corn tortillas

1 cup reduced fat cheddar cheese, shredded

2 cups lettuce, shredded

1/2 cup salsa

1/2 cup light sour cream

1 tomato, diced

1 (2oz) can ripe olives, sliced

1. Preheat oven to 350. Lightly coat a 9x13-inch baking dish with cooking spray.

2. Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center; about 15 minutes. Drain and let cool slightly. Shred cooked chicken by pulling apart with 2 forks; set aside.

3. Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro, and jalapeno; saute for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally; until heated through, about 5 minutes.

4. Pour remaining 2 cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture. Roll up and place, seam-side down, in the prepared baking dish.

5. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes.

6. Divide lettuce onto four plates and place a portion of enchiladas on top. top with a spoonful of salsa, a dollop of sour cream, tomatoes, and olives.

Serve and enjoy!

Vitamins...why?

Vitamins...they really are important.

A study, published in the Western Journal of Medicine 1997, showed a correlation between vitamin intake, prevention, and health care costs. The research team studied the effect of vitamin intake on the relative risk estimates for birth defects, premature birth, and coronary heart disease, to estimate potential annual cost reductions in U.S. hospitalization charges. Amazingly, nearly $20 billion in hospital charges were potentially avoidable with daily use of folic acid and zinc-containing multivitamins by all women of childbearing age and daily vitamin E supplementation by those over age fifty. A good multivitamin gives you reassurance that you are obtaining the proper amounts of vitamins and minerals needed for good health.

Moving Forward

How to move forward for the right reasons.

Most people think that the beginning of the year is my busiest time. I often imagined that, come January 1st I would be flooded with phone calls from "The New Years Resolutioners." I have found this not to be the case.

It's peculiar actually- there are two busy times of the year for Personal Fitness Coaches-two times during the year when people get serious about making healthy lifestyle changes. First, when the school season starts. Understandably so, many people finally feel comfortable buckling down once they are back into a normal routine and kids are off to school. The second busiest season is springtime. When the suns starts to shine and summer is knocking on the door I am flooded with phone calls. It's as though the thought of wearing a bathing suits sends people into a state of panic. The all too often squishy and neglected body hidden under trendy long sleeve winter clothing has to come out for beach season. Now, that's a motivator for many people!

How did you do this year? Did you get in the shape you wanted before slipping into your bathing suit? If not, why? Were your goals realistic or did you set them haphazardly after looking at a photo of Matthew McCaunohay or Victoria Beckham while standing in the checkout line at Harris Teeter?

Your goals have to excite you. They have to be realistic, unique and personal to you. Truth is, there is no "one size fits all" when it comes to having your "ideal" body. If you don't believe me, ask God. You are unique. Your goals should be custom built around your life and your values. Working out and eating right, although it takes discipline, should not be a second job. You can eat healthy and still enjoy GREAT tasting food. You can work out and still be a GREAT husband/wife/father/mother/business owner/employee.

What is the hurdle you need to overcome? This can be a touchy subject. As a Coach, sometimes I have to ask a lot of questions to really get to the bottom of this one. Is it your schedule? Is it fear of the unknown? Is it too humbling to face how far you have let yourself go? Is it that you refuse to start taking care of yourself until everything in your life is in order?

Whatever the case may be, it's time to be honest with yourself. If something popped in your head, write it down. Obstacles ALWAYS remain obstacles if you ignore them.

Then, find what motivates you. Maybe you saw a picture of yourself and didn't recognize who it was. When people come to me it isn't about seeing their abs and flexing in front of a crowd. They come ready to do whatever it takes because they are sick of feeling bad.

Here are some of the most realistic reasons for change that I have heard over the past nine years from people who went on to see their confidence and health dramatically changed on a positive way.

"I want to stop looking forward to food all the time and start feeling good about my body again."

"I haven't played my favorite sport for two years and am beginning to wonder if I ever will."

"I can run forever, but I can't lift a box without struggling."

"I can't tie my shoe because my belly is in the way."

"I don't eat and for some reason I am gaining weight."

"I have let myself go and now my kids are adopting the same habits."

"I keep buying bigger clothes as the years go by and it just needs to stop."

"I need an accountability partner. I need someone that will be honest with me and tell me when I am doing a good job."

Let's face it. We live in America where vast majority of the population is either overweight or obese. There is nothing wrong with having or being motivated by six pack abs, but let's get down to the bottom of what has held you back, set specific goals and celebrate change one step at a time.

When is the last time you felt truly energized? When is the last time you exercised regularly and ate wholesome food on a consistent basis long enough to see and feel results? When is the last time you made a commitment to better your health and honored your promise? If you work out regularly now, have you really determined what motivates you and set realistic and attainable goals? If you don't work out now and fear the thought of changing, consider this-it hurts more to HANG ON and feel bad than it does to MOVE ON and become a healthier, happier person.

Congratulations Tiffany!

What is the Body For Life Challenge?

It is a twelve week physical tranformation challenge supported by EAS, a major sports nutrition affilliate. Every year hundreds of thousands of people enter the competition from over 36 different countries.

I am very passionate about the Body for Life program because it is part of what sparked my interest in becoming a Personal Fitness Coach. In 1998 I entered the challenge and went from 24% to 8% bodyfat. In 2006, after having two children in two years I decided to do it again. This time I dropped from 32% to 21% bodyfat and finished in the top ten of my age division.

Does everyone need something like the Body For Life Challenge to make changes...no, but you do need commitment, a plan, and consistency of application. For some people, coupled with accountabilty and coaching, this is exactly what the EAS Body For Life Challenge provides.

Tiffany and I worked together three days/week for exactly three months. Within that time she ate 5-6 times each day and worked out for 20-45 minutes six days/week. She indulged and enjoyed her cheat meal on the weekend and stayed committed to focusing on progress, not perfection.

Want to see her before and after photos? They are amazing. Click on this link and see for yourself: Body For Life 2007 Featured Challengers

Getting and Staying Fit During Summer

Small changes can make a big difference when it comes to changing your body composition...getting rid of the soft fatty tissue while you build strong and defined physique.

We are creatures of habit...and many of us are finding ourselves a little out of our normal routine now that beach season is here. I am here to let you know that if you can remember to pack your bathing suit, you can remember to take your clean eating and exercise habits with you as well! Here are 5 tips that should help you stay on track:

1) Make a plan. Don't leave for the beach without stocking up on "no brainer" healthy snacks. Your favorite protein bars, fruits, almonds, pre-cut veggies and maybe some low sugar trail mix. When hunger strikes, proper portions of these snacks will hold you over until your next meal and you will feel confident knowing that you were proactive instead of reactive when it came to your nutrition.

2) Don't lose control once you get there! Instead, surround yourself with clean foods- yummy fruits, lowfat meats like chicken and fish and grilled vegetables. I am getting hungry just thinking about how many healthy grill options we have! If you don't know any, pick up a cookbook or click on the link below. Bottom line- no matter what you eat...remember portion control is the size of your palm for protein and the size of your fist for carbs and vegetables. Make your plate with that in mind and then walk away whan you are done. If you have trouble letting go, take a short walk to change your mindest and ensure that you don't overeat. Healthy Grilling Options

3) Stay hydrated! Bring a supply of bottled water with you and drink before you feel thirsty. If you are confused about how much water you should be consuming on a daily basis, imput your personal information into this handy calculator and see for yourself! Don't forget the part that asks for the temperature and how much you will be exercising...that makes a big difference! Personal Water Intake Calculator

4) Walk whenever possible - With the ever growing dependence on cars the mile has grown more and more daunting to most people. Instead of driving to the corner store or ice cream parlor that is only a mile away, try walking if you have the time.

5) Wear Sunscreen. I don't think I need to explain this one. I know I don't like working out when I am as red as a lobster and I am sure you probably feel the same.