February Newsletter
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Well it is Superbowl Sunday and some of you are staying home and chillin' out, and some are out and about enjoying the spirit with others. Temptations and consequences (food, beverages) are at your fingertips; it is your choices that take you to that emotional roller coaster of beating yourself up, the guilt... minutes, hours, days after the hype is over. Set some limits before you get into trouble and all rationale goes out the door. Moderation is key! Your mind will try to rationalize and justify your decisions to compromise your promises to yourself, so you will have to be firm and stand tall when those times arise.
So go have fun, but remember to enjoy your own personal Superbowl and keep scoring touchdowns by taking care of you.


Are You Wired to Relapse?

February is the month that many people revert to their pre-New-Year's-Resolution habits. Have you given up on your fitness goals yet?

If you are looking for an excuse to fall off the wagon, it is really easy to find one. Over the years it is always disppointing to see people relapse, but it happens! There is definitely a hidden cycle that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Illness, vacation, holidays, changes at work or any other change in your schedule are all things that'll get you off the wagon. Once you're off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For many it is a dramatic moment. "I started eating whatever I wanted - and that's never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you've made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. It's a sobering moment. You feel completely defeated. You give up and fat wins

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part!! When you hit bottom you were out of control, now you're ready to once again grab the reigns. You now put yourself back on you own priority list.

Make plans to get an hour of exercise three to five days a week, as well as eating healthfully and reordering your life to include time to replenish your energy. Set a goal to be strong, healthy and fit.

Have you fallen off your priority list? The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

Here is a simple suggestion and everyone can do it:

Think Small!

When you eat out, make it a habit to order the smallest portion available or share a dish with your dining partner. We are programmed to eat whatever is in front of us, even though we'd feel just as full on less. In many restaurants portions have grown in recent years, the smallest size isn't very small at all. Don't be afraid to ask for a to go box when they bring your food, then cut your portion in half; it's a good way to assist you if small portions aren't available.

Have a fantastic month!

Ann


The Whole Enchilada Chicken Soup





If you love great soups to warm you up during the cold months, this is a healthy alternative to some of the higher fat and calorie soups.

PER SERVING (1 cup): 105 calories, 1.75g fat, 641mg sodium, 12.5g carbs, 2g fiber, 4g sugars, 11g protein


Ingredients:
3 cups fat-free chicken broth
1 1/4 cups finely chopped celery
1/2 cup diced sweet yellow onion
3 cups green enchilada sauce
One 15-oz. can pure pumpkin
10 oz. cooked boneless skinless lean chicken breast, chopped or shredded
1 cup frozen white (or yellow) corn
Optional: dash hot sauce, or more to taste
Optional toppings: shredded fat-free cheddar cheese, crushed baked tortilla chips

Directions:
In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender.

Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 - 5 minutes, until soup is heated throughout.

Add a dash or more hot sauce. (Or not. It's your soup.) Serve and, if you like, top with shredded cheese and/or crushed chips.

Enjoy!!!

MAKES 9 SERVINGS










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