Why WEIGHT for New Year's?

The morning after Thanksgiving I trained a few clients, one at a park and two at indoor gyms. Broadcasters sung of the infamous "Black Friday" happening at malls all over the country as I drove from place to place. But once I entered the workout zone I had a different idea of what the daunting post-holiday term might stand for -- women weighing themselves and/or complaining about how much they ate the day prior.

I get it -- we eat a lot on holidays, Thanksgiving in particular. But on a day based on gratitude it's unfortunate that our focus lingers on our waist lines. So... I have a challenge for those of you with Weight Loss on your New Year's Resolutions lists. (And if you partake in it, you may end up at a healthier weight anyhow....listen up.)

A consistency I've found amongst those at all places on the weight and food-related spectrum is this -- people who are battling a supposed or legitimate "bulge" are lacking something else in their lives. From the extremely anorexic woman to the remarkably obese gentlemen...and every person, shape and size in between, watchers of weight often lack passion, purpose and joy.

We've heard it before: It's not about the weight. We feel helpless toward managing work or personal life stresses, so we eat...or we try to avoid eating. We feel stagnant in our jobs or lonely for companionship...We wish he/she understood me, loved me, held me more. We find we don't enjoy the work or career we worked so hard to make our way into. Somehow starting a diet seems like an appropriate quick fix.

Media tells us that thinness equals success and happiness and convinces us that we can't manage our weight on our own. We're told to buy into this or that diet philosophy, cut carbs, reduce fat, eat foods of only certain colors, separate this food from the others, drink shakes instead of meals, pop magic pills. Our negative self talk tells us we'll get our______ (perfect job, perfect boyfriend, perfect life....) once we get our eating habits under control. In fact, it's often the precise opposite.

A few facts:

Stress can lead to weight gain.

The stress hormone, Cortisol, is released when we're stressed, which can create weight gain. So, ironically, stressing over one's weight can lead to weight gain (Journal of Adolescent Health).

Diets don't work.

You've heard it again, but it's worth repeating. Those who obsess over their weight or heavily restrict their food intake consistently are more likely to experience slowed metabolism, brittle bones and even obesity than those who eat moderately and are generally active (University of S. CA, School of Pharmacy). Diets more often lead to disordered eating and depression than they do to long-term, healthy weight loss. So please, when it comes to diets, just say no.

Happiness can lead to healthy a healthy weight.

I hear it all the time. People fall in love and suddenly don't care so much about calories and fat grams. So giddy on romance, they eat -- even dessert -- and "woah" didn't gain weight. I have a client who had struggled with weight, dieting and binging for years. She also had troubled relationships with men. Once she began pursuing her passion -- which happened to be literature -- she became excited about her life. She put dating and dieting on hold and wouldn't you know...She's about to attain her Ph.D., she lost some weight without trying and she'll be married to a fabulous guy in a couple of months. Best of all, her face radiates with a vibrancy no human being would not find beautiful. I'm telling you -- it all goes together!

So now New Year's is coming and the gyms and weight loss centers will be saturated come January 1. There is nothing wrong with working out or wishing to eat more healthily. (Obviously, I recommend both.) But here is what I suggest to you: Set goals that fill your heart with greater joy. Does dieting make you happy? I'd gather to suspect, no. If you'd like to improve your physical health, do so. But don't make it your top, all consuming goal.

Practical Application:
This New Year's I challenge you to the following. Rather than keeping a food journal that tracks calories, carbs or fat grams, keep a Gratitude and Joy Journal. Track your DREAM STEPS on every page, meaning a step you take each and every day toward goals that fulfil you.

Example:

You have a secret dream of creating your own line of artwork, though you've scarcely done much of anything artistic since the 7th grade.

Dream Step:

Today I bought paint brushes and a palate.

Gratitude:

I'm grateful for my family...the sun that's shining...the big sale at the art shop!

If you aren't sure where your passion lies, make that your goal. The saddest scenarios I encounter with patients or clients who struggle with severe eating disorders is the blankness on their faces when they are asked "What are you passionate about?" or "What are your dreams? Your goals? Anything you're excited about? Looking forward to?" Sadly, those whose entire lives and self-value have been swallowed by self-deprecating illnesses such as these can no longer access their inner drive or passions. But I've seen many of them turn it all around. If their eyes can sparkle with ambition and zest for life again, yours can, too.

Thank you for reading and considering all of this. It would mean the world to me and to those who care about you if you put your own self at the top of your Resolutions list. And as the cliche states, "You have to take care of YOU first" in order to give and care for others. It's really true. If you commit yourself to happiness, fulfilment and joy, everyone around you will benefit. Imagine if Mother Teresa was more concerned about weight management than she was for helping people....Or if Picasso would rather workout than spend time painting. Get the gist?

Wishing you all the joy, health and happiness you deserve now and throughout the coming year. Thanks again for "listening!"

Crock Pot Carrot Cake

Most of us have been through times of limited funds. Cooking and baking can save a great deal of money and can add warmth and joy to one's life or household.

When I was living in Paris years ago, I had one of those "pop out" kitchens -- like the beds you see on old 70's TV shows. I literally bumped the wall and a small set of burners popped out. Though I found it amusing, I hadn't realized how much having an oven and the use of a "normal" kitchen had meant to me. That's when my brilliant and creative mother came to my aid. "You can bake in a crock pot!" Okay.... Well, a decade later I have a kitchen and a crock pot and I still use both.

This recipe is simple, healthy and tasty. It also fills your home with a sweet, welcoming aroma... (You can really impress your guests! ;)) Give it a try and let me know what you think!

Ingredients:

1 eggs

1/2 cup organic brown sugar

1/4 cup Baking Splenda

1/3 cup canola oil

3/4 cup flour of choice

1/2 teaspoon baking soda

1/2 cup chopped walnuts

3/4 cup shredded carrots

dash of sea salt (or kosher salt)

1/2 Tablespoon ground cinnamon

dash of ground nutmeg

Directions:

Combine eggs, sugar and oil in a small bowl and stir well. Add flour, baking soda, salt and spices and stir until well blended. Gently stir in carrots and walnuts. Spray your crock pot with non-stick cooking spray and sprinkle with flour. Pour batter into crock pot, cover and cook on high for about three hours, or until cooked through. Allow to cool and frost as desired! It's also delicious warm and served with natural, vanilla ice cream. (Mmm...)

**This recipe is for a small or medium size crock pot. You can easily double the recipe for a large crock pot size. Small/medium serves 4 - 6. Large cake serves 8 - 10.

Healthy Pumpkin Cheesecake

Wishing you a joyous, blessed Thanksgiving! Though gratitude is the ideal main course, some fabulous dishes and scrumptious desserts come close. Take care and, if you're up for it, try this simple, healthy recipe.

Ingredients:
1 cup pure pumpkin puree

4 eggs or 1 cup egg whites

16 ounces reduced-fat cream cheese

1 cup granulated sweetener (Splenda, stevia and/or raw sugar)

Splash of pure vanilla extract
1/2 teaspoon pumpkin pie spice

Dash of cinnamon
Dash of nutmeg

Prepared crust (opt.)

Directions:

Heat oven to 350 degrees F. Combine all ingredients in a food processer and blend until smooth. Pour mixture into a pie pan, prepared with crust, if using. Bake for an hour or until cooked through. (The consistency should be soft but not liquid-y!) Chill for at least an hour before

serving. Top with whipped cream or natural ice cream as desired!

Serves about 8.

Perks: It's TASTY and provides ample amount of vitamins C & A, beta-carotene, fiber and protein. It's a dessert that *practically* eats like a vegetable! (With out the "wow, this tastes so healthy" effect... :))

Friends Don't Let Friends Talk Fat Week

If we all had a dime for every time a friend, family member or ourselves "talked fat...." What do you say, the end to the recession?? Quite possibly. :) I know from personal experience how tough it can be to turn negative self talk around, but it's well worth the efforts.

Tri-Delta is sponsoring National Friends Don't Let Friends Talk Fat Week and it's going on right now! Whether you partake for a day, a few hours or the entire week, it's bound to be a powerful thing in your life and those you speak to about it. The idea is simple -- aim to cut down on your own "fat talk" and/or call others out on theirs.

Lots more information and suggestions on ways to participate can be found at: www.endfattalk.com. Would love to hear your thoughts on this campaign...and those of you who are courageous and/or spectacular enough to try it, please share your experiences!

Lots of love and health and happiness always...
August

Extended for tne New Year...Post Your ?'s!

'Healthy Diet' shouldn't be an oxy-moron, yet, sadly, often in today's society, it is. How do we sort fad from fiction? It's not easy when the diet industry profits over $50 billion per year -- a number that's on the rise even amidst our country's recession (yipes!). That's why I created this blog: a healthy, happy place to talk about food, nutrition, fitness and our bodies -- without any goofy, trendy, fad-diet hype.

Since one of my goals is to serve as a resource to those who care about the world around them as well as their place in it, and since self-care and nourishment are essential toward sending positive vibes into and swirling about the universe, I've decided to partner with the

I Am That Girl community, who's mission is "to inspire authentic confidence in girls and women everywhere so that they in turn, can positively and significantly impact the world around them." (How beautiful is that?!)

As part of an upcoming special feature I'll be answering IATG staff members' questions. (Fans' and readers' questions are welcome, too!) Top picks will be answered in a "How That Girl Eats" article...Keep an eye on HNT and I Am That Girl for updates!

To get involved, post your nutrition question as a comment after this post by January 7th. Nothing's off limits, so please ask whatever's on your mind! (Or, shall I say, in your stomach...?)

Take care and enjoy your day. Looking forward to hearing from you IATG staff, fans and readers soon!

Best of health,

August
PS If you're not yet involved with IATG check them out at http://www.iamthatgirl.com/. Then feel free to ask and post away...

What to Eat Before Working Out

Several of you have asked this question and for good reason! The last thing you want is hunger or stomach cramps mid-way through your warm-up. On top of that, food is fuel. Particularly if you're about to workout intensely (ie, boot camp) you want the best kind of fuel to stoke your workout.

First important point: Most of the energy used while you exercise doesn't come from what you just ate -- it comes from carbohydrates (glucose) already stored in your body, which is plenty for a 1 - 2 hour workout. Thus, an overall healthy diet that includes fruits, vegetables and complex carbs is key.

Your body and appetite is your best guide as far as what, if and how much to eat before working out. I, for one, prefer not to exercise on an empty stomach. If you workout in the morning and are generally a "wake up and eat breakfast" type person, you'll probably want to nibble on something. Since you've just been fasting (sleeping), you'll fare best from a snack or small meal. If you workout later in the day, use your best judgment.

Best pre-workout food is something small to moderate in size and that is easily or quickly digestable. Here are some great choices:

30 - 60 Minutes Pre-Workout:
Fresh fruit, any variety
Pure fruit juice or smoothie
Healthy homemade or store-bought protein bar

1 - 2 hours Pre-Workout (optimal for most people!):
Yogurt and fresh fruit
Oatmeal
Whole grain cereal (w/at least 3 grams of fiber)
Hummus and fresh cut veggies
Whole grain toast or English muffin w/nut butter or turkey slices
Healthy homemade or store-bought protein bar.

A few added pointers:

Do not starve yourself! If you're hungry before working out you will harm yourself.

Drink plenty of water throughout each day.

Consume a balanced meal or snack every 3 - 5 hours throughout each day.

Keep healthy snacks in your car for times you're running late or stuck in traffic before workouts.

Choose foods you enjoy! Listen to your body and work with it, not against it. If you're working out you want your body to be properly fueled and ready to go!

Questions about your pre-workout snack? Post it as a comment and I'll respond. Have a happy, healthy weekend!

Image courtesy of Team Sugar.

New Magazine Swaps Real Women for Models...

Cool news! German's most popular fashion magazine, BRIGITTE, announced this week that they'll feature "real women" in their photos rather than bone-thin models, as a way to disband the unhealthy ideals underweight and photo shopped images present.

(This has apparently been in the works for some time, but the process moved more rapidly after Brazillian model, Ana Carolina Reston, died of anorexia recently. (So sad!))

A few fashion pro's (modeling agents and the like) have expressed their concern that this move is a bash against the modeling profession and are hoping the ban doesn't last long. I 100% disagree and hope not only that the ban continues, but spreads! Beauty comes in all shapes and sizes, from the naturally thin to the heavy set and every variation in between. A healthy, happily spirited person is gorgeous, regardless of what she/he looks like.

I'd love to hear your thoughts! If more people get stoked over this, who knows what kind of difference it could make??? Post a comment if you feel so moved...

PS This story presents a great opportunity to talk to your young ones (children, sisters, nieces, friends) about real beauty and the unrealistic ideals many magazines represent...

Crystal Renn -- Plus Size Supermodel and Survivor of Anorexia

I read about Crystal Renn this morning, one of UK's proclaimed supermodels who's come out with a memoir called, Hungry. The title comes from more than the severe eating disorder she worked her way through while pursuing a career as a "normal size" model; it speaks of her hunger for self acceptance and confidence. Once her body healed from the anorexia that wreaked havoc on it, her until then unknown modeling career flourished. She's a model who eats, which is a sad, sad oxy-moron in my opinion.

Many reviewers of her book and story are shouting praise of a woman's ability to be "big and beautiful." I prefer to take away a greater message, which speaks of embracing who you are, as as you -- knowing that that is where breathtaking, contagious loveliness comes from.

Since there are many books with negative influence on the market today regarding food, weight and body image, Renn's deserves acclaim. It's about time known celebrities, like Renn and a handful of others, shared healthy images, ideals and philosophies. I hope many women and men alike open their hearts and ears to Crystal Renn!

A Healthy Does of Sunshine

Funny how I looked over my blog this morning and it's fairly filled with CHOCOLATE! (Nothing wrong with that - just pointing it out.)

Though cocoa is a BEAN (legumes are healthy, right?) and offers a plentitude of health benefits when enjoyed appropriately, I thought that sharing this article might offer some balance to the site, or at least some interesting sunshine know-how.

Take a gander... Hope you find it helpful and yourself in warm rays today.

Best of health,

August

Let Sun Shine... on Your Diet?

by August Johnson McLaughlin, CN, CPT

(first appeared at http://www.iamthatgirl.com/)

What does sun have to do with it? It’s not a food or drink (not that I’d recommend anyone try downing an 11,000 degree treat) and most stories involving matters of health and sunshine also contain the word cancer – causing, not prevention. But there actually are mega-benefits to sunshine, beyond the happy, colorful glow it sheds on the universe and daunting harmful side effects that yes, we should be aware of and avoid.

For now, let’s focus on the positive. Sunshine promotes the creation of Vitamin D in our bodies. We need Vitamin D in order to absorb calcium, which promotes positive bone health and prevents osteoporosis. It’s also been associated with reduced risk for multiple sclerosis, high blood pressure and certain forms of (oops, I have to mention it) the C-word…cancer. Five to thirty minutes of sunshine is needed to attain your daily does of Vitamin D.

Second and equally important are the emotional perks of sunshine. People who experience warmth and step outdoors to enjoy sunshine and fresh air each day tend to maintain positive attitudes, as well as improved physical health. The more contented we feel, the more likely we are to take care of our bodies by nurturing them with healthy vittles than to eat too little or too many foods that don’t offer much nutritional value.

If you live in climate that offers few sunny rays, a Vitamin D supplement or UV lamp may prove beneficial. If you work indoors and seldom seek fresh air, make it a point to take walks around the neighborhood. Enjoy your lunch breaks at area parks or take hiking or beach trips over weekends and holidays.

If you aren’t sure if you’re getting enough Vitamin D or sunshine, ask a healthcare professional. In the meantime a solid, basic multi-vitamin is a great idea. Even when we eat healthy foods and soak in the sun appropriately, we may have gaps. Multi-vitamins are great insurance policies that can fill them.

Vitamin D is currently the top vitamin deficiency in America, so take this seriously if you feel you may be at risk. A friend of mine was recently prescribed Vitamin D supplements and is now experiencing a “happiness she can’t explain.” Our bodies are complex and sometimes we don’t even know we are lacking in something.

Enjoy the summer, wear sun block, take your vitamins and find fun, healthy summer foods to dine on. You’ll be happier and likely healthier as a result!

Emergency Chocolate Cake! (A Healthy Recipe for 2...)

Who doesn't have the occasional chocolate craving? (BESIDES aliens...)

Chocolate cake is a popular comfort food and for good reason. This cake is an awesome treat when the choco-cravings hit and you'd prefer to feed your sweet tooth healthfully. You can make and enjoy this within a matter of minutes without fear or danger of 10 more servings staring at you from the kitchen for the rest of the night!

Ingredients:

4 Tablespoons whole wheat flour

4 Tablespoons Splenda or stevia blend

2 Tablespoons unsweetened cocoa powder

1 Egg

3 Tablespoons low-fat or soymilk

3 Tablespoons canola or vegetable oil

1/2 teaspoon ground cinnamon

splash of pure vanilla extract

Berries and/or vanilla frozen yogurt (opt.)

Directions:

Combine flour, Splenda or stevia, cocoa and cinnamon in a large, microwave-safe mug. Add egg, milk, oil and vanilla and stir until well-blended. Microwave on high for 3 minutes.** (It will rise up over the top of the mug -- that's normal!) Let cake stand for 1 -2 additional minutes then remove from microwave and top with a scoop of your favorite frozen yogurt and berries, as desired. ENJOY!

**Important note: Microwaves do not change the chemical compounds in food, so it's as safe as cooking in an oven from the ingredients perspective. However, the same precautions should be used in microwave cooking as in conventional cooking. Make sure that your eggs, poultry, meat and fish products are fresh and fully cooked to 165 degrees F. You can determine this simply by inserting a food thermometer into the food at several places to ensure it's cooked through. Particularly if you have a low watt/low voltage microwave, a food thermometer is recommended. For more information, visit Canada Health or http://www.fsis.usda.gov/.

Serotonin-Boosting Cookie Recipe

Speaking of comfort foods, check these out! Specially posted for I Am That Girl fans...

Serotonin-Boosting Cookies

Ingredients:

¾ c. whole grain flour

1 tsp. baking soda

¼ tsp. salt

½ tsp. cinnamon

½ cup Splenda

½ cup raw brown sugar or pure maple syrup

1 egg

½ c. canola butter or vegetable oil

½ tsp. vanilla extract

1 cup oats

½ c. dark chocolate chips

Directions:Heat oven to 350 degrees. Combine flour, salt, cinnamon and baking soda in a small bowl. Sift together. In a medium-size bowl combine sweeteners. Stir to combine. Add egg, vanilla and butter or oil, stirring until smooth. Pour dry ingredients into the wet mixture and stir. Add oats and chips and stir until blended. Drop by teaspoons onto an un-greased cookie sheet and bake for 8 – 10 minutes. ENJOY!

Comfort Foods

Thanks to all of you who contributed to my research for this article. I learned a great deal (including the fact that deep fried pickles are comforting to some...!). Hope you enjoy!


The Perfect Plate of Comfort
By August Johnson McLaughlin, CN, CPT

You’re home alone on a Friday night. Your girlfriends are busy, your Prince Charming who constantly woos you and brings you flowers, well, doesn’t exist and your premenstrual hormones are raging like St. Elmo’s Fire. You yearn, you ache, and you BURN, for two men. Your favorite, dependable, non-judging, tasty men: Ben and Jerry.

What is it about ice cream that makes it so darn comforting? Most comforting devices are warm — fuzzy sweaters, cozy blankets, and hot chocolate… Ice cream is America’s top choice of comfort foods. Why? It’s delicious.

Due to their fierce popularity, “comfort foods” became a new word added to the Webster’s Dictionary in 1987. Soon after ice cream, cookies, chocolate cake, pie, chicken soup, Mac n’ Cheese, pizza and meat loaf followed. Most women lean towards the decision of sweets when they crave a type of food. Granted, we are often nurtured as youngsters by ice cream as a reward for good grades or to cheer us up after our tonsils come out. But there is more to comfort foods than nostalgia alone.

Scientists have found physiological reasons for our comfort food cravings as well. A study done at the University of California San Francisco linked the stress hormone, cortisol, and the hypothalamus gland, which controls our hunger. When stress levels rise, so might hunger.
Additionally, certain foods have a physically calming effect, assisting the body’s production of serotonin and other feel-good hormones. Complex carbohydrates have a positive effect on our moods, with effects that outlast the temporary rush from typical sweets. So when your sweet tooth cries out, a whole grain equivalent is best.

Tryptophan, the chemical credited for post-Thanksgiving-feast naps, is also calming. It only pacifies if coupled with a carbohydrate, so turkey on rye beats turkey on its own.
How we approach our comfort food tendencies determines how consoling they actually are. If your attitude about foods are positive, you will likely enjoy your comfort foods and crave them less. Plus, you won’t beat yourself up over eating them. Many interviewees shared disclaimers or self-punishing remarks with their answers. “Ugh, I eat cake. So bad!” one replied.
If you feel shameful for indulging, remind yourself that no one’s daily diet is perfect and the ideal diet contains variety and occasional indulgences. Negative reactions to eating comfort foods can cause greater problems than the food itself.

As for our favorite ice cream treats, occasional servings are fine. If you crave it often, choose lower fat or reduced sugar varieties and add fruit to make them healthier. In other words, you do not need to break up with Ben or Jerry; but you may not want to propose to either of them just yet.

Appeared at www.iamthatgirl.com.

Chocolate and Your Taste Buds from I Am That Girl

Sweet Teeth and Taste Buds: The Link Between Chocolate and Your Tongue

by August Johnson McLaughlin, CN, CPT

Have you ever known a woman who dislikes chocolate? “I’m not a big sweets person,” she’ll say, or, “This is too rich for me.” After one bite of her decadent dessert she sets her fork down. You sit across from her, trying not to drool while her words blur together into a distant rambling stream, wondering how in the world she canNOT eat that chocolate! The differences between you and she are likely not about will power but rather the power of your taste buds.
If you dislike chocolate, you may be part of the nearly 25% of people known as super tasters. (Yes, this is an actual scientific term.) Super tasters have highly sensitive taste buds and more of them than their chocolate-loving counterparts. At close glance, their tongues are bumpy - chock full of acute taste buds, or papillae. This results in low tolerance for highly sweet, fatty or bitter foods.

Another near quarter of people is known as non-tasters. Non-tasters do taste but not as deeply as super tasters. They have fewer papillae on their tongues and can tolerate most flavors and tastes. They are drawn to highly flavorful foods, sugary sweets and yes, chocolate. (If you are known to put 7 packets of sweetener in your coffee, this may be you.)

The rest of us are coined normal tasters. Normal tasters have moderately bumpy tongues and average ability to taste and differentiate between flavors. They are less picky about foods than super tasters but not as extreme in taste acceptance as non-tasters.

There are pros and cons to each of these categories. Super tasters eat fewer fatty, fried or sugary foods. They may also have aversion to healthy foods such as certain vegetables. (Imagine if you could taste the bitter earth in a vegetable variety. A super taster very well might!) They are often self-proclaimed picky eaters and are particular about where, what and how they eat.
Non-tasters (most chocoholics) can eat just about anything. Such flavor allowance can be a blessing or a curse. If a non-taster goes for sugary, salty or fatty foods, most often it can be problematic. They may struggle with cravings or portion control. If they commit to a diet based on healthy foods, they’re able to enjoy them in great variety, allowing for heightened nutrient intake and wellness.

Normal tasters fare pretty well in between. They tend to be moderate eaters and obsess less over what they eat. They are more focused on dinner conversation than the food on (or not on) their plates and tend to be more relaxed in general.

Knowing where you fall on the taste bud spectrum can heighten understanding of yourself and others and can inspire positive changes in your eating life. Your love, loathing or apathy toward chocolate may be just the tool you need to get started. (Ah, yet another reason to cheer for chocolate…)

photos by tammy green, anjuli ayer

Whole Grain Oatmeal Cut-Out Cookies!

Especially for Extreme Boot Campers in Santa Monica! (You won't be doing push-ups for these...)

Whole Grain Oatmeal Cut-Out Cookies

Ingredients
1 cup canola butter
3/4 cup pure or sugar-free maple syrup*
*(may be substituted Splenda® brown sugar)
1 large egg
2 tsp. pure vanilla extract
½ tsp. sea salt
1/2 teaspoon baking powder
1 tsp. cinnamon
1/2 teaspoon nutmeg
¼ tsp. ground cloves
1 cup old fashioned oats
1 ½ cups whole grain flour
1 cups white whole wheat or oat flour
½ cup Fruit sweetened chocolate chips, chopped (opt.)

Directions
Cream butter and sugar well, then beat in egg. Add vanilla, salt, spices, and baking powder. Stir in oats and flour. Add chopped chocolate if desired. Divide into three balls and wrap each in plastic wrap. Refrigerate for 30 minutes.

Heat oven to 350 F. Spray a cookie sheet with non-stick spray. Roll out each dough disk to 1/4 inch or so thickness on a floured surface and cut into desired shapes with cookie cutters. Place close together on cookie sheet and bake for 10 - 15 minutes, until they are as crispy as you like!

Happy Healthy Valentine's Day!

Whether you're a friend, foe or fanatic of Valentine's Day, an added "excuse" to show love is never a bad idea in my book. The old adage is true: Love yourself first. What we put into our bodies and how we treat and care for them is arguably the most telling indication of whether you are giving yourself the love you deserve.

I urge you to take this Valentine's Day, this weekend, or this moment to contemplate whether you are caring for your body and loving yourself from the inside out. The magnet I created for Valentine's Day (pictured above) offers suggestions to help you stay on track or to you get started in the right direction. (Psst...the refrigerator is a great place to display positive messages!)

If you'd like a magnet for yourself or others, drop me a note. I wish you oodles of health, joy and happiness! Fun holiday recipes up-coming...