Saturday, July 25, 2015

Saturday Morning Check in!

Good Morning Take Shapers!

Here are some of the comments I've heard this week:
 
I bought a swim suit and I wore it to the river without feeling EMBARRASSED! Woopee!!!
 
​Though I can't ​
do this 
​​
for
 him
​ (her husband), 
I'm so happy 
​I can do it with him! We are both feeling so much better - I've learned how to shop, cook lean & green meals, and appreciate parties without pigging out! Being "On Program" means so much more to me now. Thank you for all your wisdom and support!
 
My goals are elusive ... I started Take Shape for Life and the Medifast 5&1 program thinking I just wanted to get skinny! I just wanted the fat off my thighs! Now, though I still value being trim, I really value being fit and feisty!! After burning through the 40 pounds I'd carried around for years, I've discovered that my feet don't have to hurt and I really love to dance!!!
 
  ​
​​

Healthy Saturday Morning Recipe

Sat Morning
Ingredients:
* 1 cup egg beaters (1/2 lean)
* 1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean)
* 1/2 cup tomato, chopped (1 green)
* 1 cup spinach, chopped (1 green)
* 1/2 cup red pepper, chopped (1 green)
* 2 Light Laughing Cow Cheese Wedge (1 healthy fat)
​​

* 1/4 tsp salt (1 condiment)
* 1/4 tsp pepper (1/2 condiment)
* 1/4 tsp onion powder (1/2 condiment)

Directions:
Preheat oven to 375. Spray a baking dish with cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.
Servings: 1 complete lean and green meal, 2 condiments and 1 healthy fat.

​​
​Another Great Story!

Linda
This woman brings a huge smile to my face! Linda shares how she gained TOTAL CONTROL of her life and wellbeing by making the choice to learn and live by the habits of health. She says:
“Obesity has been my life, wearing size chubby 14 skirt the 1st day of kindergarten. A lifetime of feeling miserable on the inside, wanting and dreaming of a better me and body. Trying several diets, exercising, to only lose and regain. The cycle continued, until a physician who suggested if I lost 40lbs, it would help reduce the inflammation I had in my hips introduced me to this program. Reluctant, protective of my health as I have MS, I started the program to lose 40lbs. My dream became a reality, 80lbs down and I feel great! This has changed the course of my health and life to unimaginable levels! I’m managing the MS beast inside me with a healthy lifestyle of optimal health choices! My life is truly in the palm of my hand and now a passion to share this amazing program.”
Results vary: Typical results are 2-5 pounds per week for the first 2 weeks and 1-2 pounds per week thereafter
Thanks for the referrals, check in often and have a wonderful week!

Polly.​

-- 
Polly Malby, RN, CNM, retired 
Certified Passion Test Facilitator
Certified Health Coach with Take Shape for Life!
Specializing in Personal and Corporate Wellness
503-313-4820 

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups. We guide clients through our medically directed program of safe, rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Helping clients and training coaches lights up our lives!  Together, we lighten the burden of hopelessness and disease caused by poor habits and obesity in America. While on program, clients can expect to lose 2-5 pounds per week in the first 2 weeks and 1-2 pounds per week thereafter.  Click Here to learn more.

Saturday, July 11, 2015

What's in it for Me???

I love the glimmers of insight that arrive fully formed as I waken each morning ... It's like I'm given a gift when I am most most vulnerable and not yet caught up in the shoulds, tasks, and concerns of day.  This morning, I woke with the realization that it's important to share, "What's in it for Me."

Each of us has the same basic needs, we each want to be Happy, Healthy, and Wealthy in every way ...

Happy:
Being a Health Coach brings me a great deal of happiness - it pulls from every skill, talent and interest within me. Coaching gives me a sense of meaning and purpose as I enjoy relationships and hone skills.  On a daily basis, I get to hear the heart wrenching/warming stories and help people and families use the info and tools I offer.  The transformation of clients and coaches gives me a steady flow of over-the-top joy!!!

Healthy:
By immersing myself in the company of individuals and organizations who are pursuing health so, I'm on a constant learning curve.  By working with clients, I've built a network of support around me.  And, by working with Health Coaches, I am called to be accountable in ways that I couldn't have imagined.

Wealthy:
First, our parent company, Medifast, has a wonderful compensation plan (including access to health benefits) ... they really want clients to be successful so they invest a lot of time and energy in training, supporting, and certifying the Health Coaches. Let me know if you'd like to see the company's income disclosure.

Second, within the Take Shape for Life community, there's a wealth of experience, commitment, and information ... We get to learn from such an awesomely diverse group individuals.  These co-workers come from all walks of life.  Many have successfully burned through 150-200 pounds of life-threatening fat. 25% of the Health Coaches are medical providers including MDs, RNs, Nurse Practitioners, Midwives, Chiropractors, Massage Therapists, Dietitians, Naturopaths , and Cardiologists.  There are many teachers, entrepreneurs, gym owners, retired moms, dads, and professionals.  Plus, there are many young people choosing to help others, be self employed, and build strong businesses ... they are so social media savvy that they rock my socks off!

Finally, the wealth of time freedom is the very best!  At 55, I wasn't ready to be fully retired and go without an income ... I needed to find a way to be part of peoples' lives and make a reasonable living without being up all night!  As most of you know, I retired from a faculty midwifery role at OHSU.  I loved my position and the moms, babies, families and colleagues ... but 28 years of chronic/cumulative sleep deprivation was not bringing out the best in me and I saw the signs and retired early.  So now I have time freedom to work and engage with clients and coaches on my own schedule.  I'm freed up to truly "Be" with my husband, grandkids, and friends frequently.

I am sooo grateful!  And, I offer the benefits of coaching to anyone who wants to investigate being a "coachee" or "coacher".  Just call me ... I'll give you the skinny on what it takes and what rewards you get!!

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com


Results vary. Typical weight loss is up to 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.


Saturday, June 27, 2015

Why I love Take Shape for Life!

Good Morning Fellow Take Shapers!
​I've come home from a lovely road trip with sweet memories, lots of photos, numerous mosquito bites, and five extra pounds. The ​mosquito bites are almost gone but my pants are still a bit too snug! 

That said, here's why I continue to appreciate the Take Shape for Life Program and Medifast meal replacements:
  1. They work! If you are brand new, Click Here for more info!
  2. Greg and I experienced success and are both six years slim! Click Here to read our story.
  3. It's an easy program to return to when I come back from a holiday and need to shed 5-10 pounds quickly and easily without feeling like I'm on a diet! Click Here  to learn more about how the program works to help you reach and keep your goals.
  4. I continue to learn and live Dr A's Habits of Health every single day!
  5. There's lots of support! Click Here to learn about the online community and support forums.
  6. I appreciate the professionalism and LOVE the videos!
When you check in this week, tell me what you've learned and how you've used the Take Shape for Life program to propel you to a higher level of health and vitality! Share your "Before, During, and After" photos!!!

Have a great week! Polly.

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com

Results vary. Typical weight loss is up to 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.

Saturday, June 13, 2015

It's Personal!

Good Morning Fellow Take Shapers!
It's personal ... this struggle to unload excess chub and gain a higher level of health, happiness and fitness ... it's personal and ongoing!
  • Do you remember the day you discovered how easy it was to melt the pounds off with the Medifast foods?
  • Do you remember how easy it was to cheat (just a little!) and stall the whole process?
  • Remember when it dawned on you how easy it would be to gain it back if you weren't watching every bite you took?
  • And, do you recall what a relief it was do get back on program?
Yep, me too!
I'm passionate about staying slim, having only one size of pants in my closet (EVER!!!). 

As I've struggled and stabilized over the past six years, I'm grateful that I've adapted the "Habits of Health" as set out by Dr Andersen.

The cravings are gone and I'm much more aware of how I feel after eating certain foods. A handful of chips, fast food burger, or serving of cake leave me feeling itchy, bloated, and grouchy. My habits have changed. If they hadn't, I'd be much worse off then I was when I started.  

Let me know if you need a copy of the Maintenance Guide and remember to check in often and as needed. You aren't alone! (PS, thank you so much for referring friends and family members!)

Enjoy the photo of Amanda I never tire of looking at "Before and Afters " ... mainly because I know what it means on a very personal level!

​Have a wonder-filled week!!! Polly.​

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 


Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com


Recipe for "Skinny Broccolli Salad"

Finally, a recipe for "Skinny Broccoli Salad"  from Sandy's Kitchen.

I love summer salads! 

Ingredients:
3 cups broccoli florets (6 Greens)

1/4 cup 2% Fage plain Greek yogurt (1/6 Lean)
2 tbsp light mayo (2 Healthy Fats)
2 packets Nu Naturals Stevia or sweetener of choice (2 Condiments)
1 tbsp apple cider vinegar (1/2 Condiment)
1/4 tsp salt, optional (1 Condiment)
2 tbsp low sodium real bacon bits (2 Condiments)
1 oz sliced almonds (2 Snacks)
1/3 cup reduced fat shredded cheddar cheese (1/3 Lean)

Directions:
Place washed broccoli florets in a medium sized bowl, set aside.
In a small bowl, combine yogurt, mayo, sweetener, vinegar and salt. Stir until smooth.
Pour yogurt mixture over broccoli and stir until all combined. Add sliced almonds, bacon and cheese. Toss gently until all pieces are evenly coated.
2 Servings with 1/4 Lean, 3 Greens, 3 Condiments, 1 Healthy Fat and 1 Snack per serving
You still need to add 3/4 Lean to complete your Lean for the day.
Some examples are:
4.5 oz chicken breasts from the Leaner category
5.2 oz of shrimp or tilapia from the Leanest category
1 1/2 cup egg beaters

This comes from Sandy's Kitchen - she have a lot of wonderful ideas! Polly.

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com

Saturday, June 6, 2015

Ron and Tina's Story!

It's A Journey

Ron and Tina
Check out Ron and Tina! They are embracing their health as a journey and enjoying the victories along the way. Ron shares:
"Possibility exists for anyone. There is no secret formula, program, drops you put on food, counting points, wraps, cheat days, eating like a Neanderthal, living on shakes, or whatever else is out there. It's all about waking everyday and making choices about one's health. Last year we hit rock bottom with our health and excess weight. We were both clinically diagnosed at being obese. It was either change our lifestyle choices (primarily eating) or suffer the consequences. Diabetes runs on both sides of my family. I was on blood pressure meds for three years. Tina has rheumatoid arthritis and excess weight is painful for her hips and joints. Today, at the age of 64, a resting pulse of 38, a blood pressure average of 118/78, and a BMI of 20, I did a 6-mile run in the Arizona desert under a blue sky and 75 degrees at less than 8 minutes per mile. A year ago there is no way I could have done that. The God of the second chance came through for us again. This time it was all about our health and we're not going to blow it. God has a plan for us and it has nothing to do with numbers on a scale and everything to do with honoring Him in what He has planned for us. Our new health status is a means to an end. Our story is not yet finished."
Results vary: Typical results are 2-5 pounds per week for the first 2 weeks and 1-2 pounds per week thereafter.


Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com


Results vary. Typical weight loss is up to 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.



​​


Why am I constantly Battling with the Chub???

A Minute With Dr. A

big-small-meals
"The core of the Habits of Health system is built on the science of multiple fuelings. By breaking your total caloric intake into smaller meals, you can boost your metabolism and balance your glucose and insulin levels. Metabolism is connected to weight loss, and your glucose and insulin levels are connected to inflammation, the reduction of which is critical for preventing disease.
In recent years, a number of new approaches to dieting have advocated fasting or minimalized the value of multiple fuelings. The argument tends to boil down some variation of this: fasting is good for you, and it doesn’t matter how or when you take in your calories, as long as you get them.
The lifestyle that results from this approach is one where meals can come after long periods of intense hunger. In this setting, gorging becomes the norm, and the likelihood of overeating goes up. The risk of consuming unnecessary calories aside, this approach to nutrition could have other consequences as well, like increased belly fat and pre​-​diabetes.
A recent study published in The Journal of Nutritional Biochemistry compared the health of mice that gradually consumed their calories throughout the day against mice that gorged their calories all at once. The gorging group gained belly fat and developed pre-diabetes (the study was not long enough to follow the mice all the way into type 2 diabetes). While this study was small and with mice, the results are consistent with the science of multiple fuelings that we cover in Dr. A’s Habits of Health.
Study author Martha Belury said that “you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.” She also notes that this research supports the idea of eating small meals through the day to promote weight-loss.
lady
In a typical Western diet of highly processed, high-glycemic foods—soft drinks, candy bars, bagels—blood sugar (or blood glucose) rises dramatically, which in turn makes insulin levels rise. What happens next is interesting. This elevated insulin level actually causes blood sugar to plummet, creating a rapid rise and fall pattern where insulin and glucose spike and then plummet, spike and then plummet, and so on.
As your glucose levels fall below normal, your brain sets off a series of messages that cause cravings, and soon you’re scrambling for something sweet and full of calories, thus continuing the cycle of high and low glucose levels. This pattern reinforces eating patterns that lead to poor health and obesity while also taking you out of an efficient fat-burning state. In short, you become a fat storage machine, which is what the researchers at Ohio University noted in mice in the study cited earlier.
When you eat a series of smaller meals throughout the day, you level-out your glucose and insulin levels, eliminating the dramatic spikes that trigger overeating and a number of other unhealthy consequences while reaping the benefits of putting your body in a naturally fat-burning state.
This has been a core Habit of Health in our program for some time, but in my mind it’s critical to continue returning to the newest science. I’m on the lookout for new developments that could make health more accessible, but I also want to make sure that you have a resource that helps you sift through science and make sense of it all.
Health doesn’t have to be complicated, and don’t forget to plan out your multiple fuelings!"
Dr. A
For more articles like this click HERE

Health Coach Resource provides health and wellness coaching for individuals, families, and employee groups.  We guide clients through our medically directed program of rapid weight loss, transition, and maintenance. We also offer training for qualified individuals who are seeking health coaching jobs and careers. Health Coach training and certification lights up our lives as it lightens the burden of hopelessness and disease caused by poor habits and obesity in America.  Click Here to learn more. 

Call 503-313-4820 or E-mail me today ... just put, "I'm Ready!" in the subject line! Polly@HealthCoachResource.com


Results vary. Typical weight loss is up to 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.