Monday, April 30, 2012

David's story on the Today Show ...

When I first became a Health Coach, I thought stories like David's were rare and absolutely unique ...

Now, I get to participate in the lives of people who are reinventing themselves all day long!!!  Here's David's story as he shared it this morning on the Today Show's "Joy Fit Club."

David, like many clients, made the decision to become a Health Coach ... there are not enough of us!!!  If you know someone who loves working with people, who's willing to go after the necessary skills and who's ready to reinvent themselves by becoming part of this new and desperately needed profession, Please have them contact me right away ... I need their help as we make a positive impact on the health of our families, communities and entire country!

Saturday, April 28, 2012

You Have the Freedom to be Healthy

"Sustainability is the capacity to endure. For humans, sustainability is the long-term maintenance of responsibility, and encompasses the concept of stewardship, the responsible management of resource use. Sustainability describes how biological systems remain diverse and productive over time, a necessary precondition for the well-being of humans and other organisms."
I looked up the word "sustainability" today in reaction to an article I read in which a local politician tried to make a case that sustainability was a dirty political word that was designed to take away our freedoms.  I  am sorry for his limited perspective, but sustainability is just us as humans being good stewards and doing what is good for ourselves, our children and the planet upon which we live.  

For your convenience I have left the links to Wikipedia key words in the above definition for you to explore.  At Health Coach Resource we provide a program that has helped many live a more fit, healthy and sustainable life.  To learn more about the "Habits of Health" and Take Shape for Life, contact us or visit us at Health Coach Resource.

Tuesday, April 24, 2012

High Fructose Corn Syrup: The Kiss of Death?

Here is the "Who, What and Why" on the affects of fructose in the lives of our children. You can read the full study at the link below.  "Gulp"

"Who has a problem and what is known about it so far?

Americans eat a third more fructose, often in the forms of foods and beverages containing high-fructose corn syrup, than they did 40 years ago, and in that time, rates of obesity and type 2 diabetes have skyrocketed. Diet-related health issues, like heart disease and diabetes, are on the rise in adolescents, who consume the most fructose of any age group. Some studies suggest that fructose may contribute to weight gain and metabolic dysfunction."

"What are the implications of the study?

The research suggests that fructose is bad for health because it increases levels of visceral fat in the body. This study doesn’t prove that fructose is harmful, but it adds to the scientific literature that suggests that this sugar is a potential health concern. More research is needed to firm up the link between fructose and its effect on health, though it may be prudent to limit the consumption of high-fructose corn syrup. This study also supports the connection between visceral fat and poor health outcomes reported in other research."

"Why did the researchers do this particular study?

The researchers wanted to determine whether fructose consumption by adolescents is linked to heart health, diabetes risk, and body fat".
To learn about taking control of your own health, creating a healthier lifestyle and being a better role model for our children contact us today.  The Take Shape for Life Program has the ability to change your life as well as giving you the opportunity to help many others facing these same challenges. 

Monday, April 23, 2012

Lesson One: What's a Structural Tension Chart?

In this week's "Monday Check-in Note" for clients, I quoted a client's story and realized this is a perfect example of how to construct a "Structural Tension Chart" as described by Robert Fritz and Dr Andersen. This skill is a key to sucess whether your goal is to lose weight, become debt free, or plan a party!

Open up 
Dr A's Habit's of Health and go to the Forward on page viii.  Then read chapters 1-4. By the time you reach page 31, you will have a good idea of why to create a Structural Tension Chart and see what a powerful tool you will have for the rest of your life.

Here's her story:
"This is the first time in years that I've looked forward to summer!!  I've always dreaded warm weather because my shorts rode up and I hated how my arms looked in short sleeves.  If I wore a dress, I felt a scraping of panty hose or sweaty thighs as I walked - it was a private misery!  I've spent many summers longing for the return of cold weather when I could cover up again!  Now I'm down 94 pounds and am looking forward to wearing shorts and a T-shirt without feeling embarrassed!" 

Pass the Marinara Sauce...

Our friend Cosmo is doing something remarkably noteworthy ... He's sharing his mom's wonderful Marinara Sauce and I thought you'd like to hear about it. His sauce is high in flavor, low in carbs, fats, and calories, plus, it's gluten free!

Cosmo says: "For five generations, my Mother’s family celebrated Sunday dinner by filling the house with laughter and the wonderful aroma of this marinara sauce simmering in the kitchen. It’s the Patalano family recipe that I grew up with, and frankly I’ve never tasted anything better. The best sauce from the best recipe means quality you can see and taste."

For more info on Cosmo's sauce:  If you'd like more info on gluten free living, contact us at Health Coach Resource and/or check out the National Gluten Free Business Forum, NGFBF.  In Portland, the Gluten Intolerance Group, GIG, meets on the second Saturday of each month at Emanuel Hospital.

Here's Greg and Cosmo discussing the merits of good flavors and friendship at the recent NGFBF meeting in Portland.

Sunday, April 22, 2012

Congrats for Proving Them Wrong!

It Couldn't Be Done
Edgar Guest

Somebody said that it couldn't be done,
But he with a chuckle replied
That "maybe it couldn't," but he would be one
Who wouldn't say so till he'd tried.
So he buckled right in with the trace of a grin
On his face.  If he worried he hid it.
He started to sing as he tackled the thing
That couldn't be done, and he did it.

Somebody scoffed: "Oh, you'll never do that;
At least no one ever has done it";
But he took off his coat and he took off his hat,
And the first thing we knew he'd begun it.
With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn't be done, and he did it.

There are thousands to tell you it cannot be done,
There are thousands to prophesy failure;
There are thousands to point out to you, one by one,
The dangers that wait to assail you.
But just buckle in with a bit of a grin,
Just take off your coat and go to it;
Just start to sing as you tackle the thing
That "cannot be done," and you'll do it.

References for "Nutrition on a Budget" Presentation

I have many favorites and tap in to many resources ... Here's the "Short List!" 

v  The Color Code by James Joseph, Daniel Nadeau, and Anne Underwood, 2002.
v  Eating for Pregnancy: An Essential Guide to Nutrition, with Recipes for The Whole Family by Catherine Cheremeteff Jones and  Rose Ann Hudson,  2007.
v  Lunch Lessons by Ann Cooper and Lisa Holmes, 2006.
v  Dr A’s Habits of Health by Dr Wayne Scott Andersen, 2008.
v  Fast Food Nation: The Dark Side of the All-American Meal  by David Schlosser 2002.
v  Picture Perfect Weight Loss 30Day Plan by Dr Howard Shapiro 2002.

                      Web sites:
v  Snacks:
v  University of Michigan’s Healing Foods Pyramid:
v  Dietary Guidelines for Americans 2005
v  Pyramids for vegetarian, Asian, Latin American, Mediterranean, and Mayo Clinic “Healthy Weight” plans
v  Guidelines for feeding babies and children
v  Send us your favorites!

 Complements of Certified Health Coaches Greg and Polly Malby, RN, CNM, and

Available for individual, family and corporate consultation, presentations, classes and coaching

To learn more about our Weight Loss & Health Promotion program,  go to 

Simple Tofu and Egg Scramble

Greg and I presented "Nutrition on a Budget" at the Earth Day Celebration at the June Key Delta Community Center yesterday and put on a little cooking demo ... people showed up ... we laughed, cooked, ate, and shared ideas together!

Before the event, we had a little "discussion" about what dishes to cook and serve.  I chose the Tofu and Egg Scramble because so many people have never tried tofu.  I wanted to introduce it with a food and dish people would be familial with.  And, I was right!  When I announced that I was going to do a tofu dish, there were several grimaces on the faces of people in the room.  (Others were smiling brightly and I knew I was "preaching to the chior!")  Everyone sampled the dish and many had seconds ... here's the basic instructions:

Simple Tofu and Egg Scramble

  • 6oz firm tofu (a half a brick)
  • 6 fresh eggs from happy chickens
  • A little oil in the frying pan
  • Garnish with a slice of fresh tomato
Dice the tofu into pea size cubes & add them to beaten eggs.
Tip the tofu and eggs into a hot skillet and stir gently with a spatula so they don't stick.

Serve hot, salt and pepper to taste, and garnish with a slice of fresh tomato.

There are many variations and additions to this basic dish that you might appreciate.  I love adding curry, vegges, soy cheese and serving it with pesto.

Click here for my list of favorite nutrition books and references
To learn more about our Weight Loss & Health Promotion program,  go to 

Polly's Simple Azuki Bean Soup

Polly’s Easy Azuki Bean Soup
·         1 lb  of Azuki or small red beans
·         2  TBS olive or Canolla oil
·         bunch of parsley – chopped
·         1 stalk celery - chopped
·         sweet onion
·         medium carrots - chopped
·         TBS minced garlic
·         1/3 cup  Braggs
·         12 cups of water
·         Salt and Pepper to taste

Soak the beans over night and rinse well
Heat up the oil in a large cooking pot and saute the parsley, celery, onions, carrots, and garlic.
Add the beans, water, and Braggs.
Simmer until beans are tender, salt and pepper to taste.

There are so many variations to this basic soup recipe – have fun with it and go on line for more ideas.
By the way, it tastes even better heated up on the second day!!

Click here for my list of favorite nutrition books and references
To learn more about our Weight Loss & Health Promotion program,  go to 

Quinoa Tabouli Salad

Quinoa Tabouli was a hit - we tend to put lots of vegges and beans in this easy to make salad.

                           Try adding:

  • Artichoke hearts, lightly steamed broccoli, finely chopped swiss chard, and/or olives
  • Any favorite bean like azukis, mung, and garbonzos - they add flavor and texture
  • To increase protein and reduce calories, fat and carbs, substitute the grains with tofu or tofu noodles 

Click here for my list of favorite nutrition books and references
To learn more about our Weight Loss & Health Promotion program,  go to 

Saturday, April 21, 2012

Children's bedrooms around the world ... this is a profound collection that makes me laugh and cry ... I feel reconnected with "Why" I feel so passionately about every aspect of health.

In order to be of service in the world and leave a meaningful legacy, it's so important to pay attention to our personal health, resource consumption, attitudes and comittment to sustainability. There's nothing mediocre about the work Health Coaches are called to do!  Contact me for more information about the rewards of coaching and the impact you can have on this generation and many more to come!

Friday, April 20, 2012

Lighten up Mom!

Be sure to take more "Before" photos than you think you'll ever want ... as you process through this transformation, having the visual evidence in hand will really help you hold the vision. Besides, you'll never get to recapture the "chubby me" photos again and you don't have to show them to anyone!!!

I have a number of people doing little YouTubes and I'm always coming up with ideas of how to document our progress and pass hope on to others.  Record the funny and not so funny things about how you are feeling now ... 
One client told me:
"If I could have laughed a little more, it would have helped! I remember that my thighs met in the middle and I felt and heard the scraping of my panty hose as I walked but I never spoke of it or thought to document it ... I’m not sure how I could have but it was a private misery. I remember dreading summer because every time I put on shorts, they would ride up in the middle and look so stupid!  I also hated how my arms looked in short sleeves and longed for the return of cold weather when I could cover up again."

So, let's laugh a little more, share the stories often ... we are not alone on this journey and healthy laughter makes everything easier! Contact me today ... we'll get you started and keep you going towards your goals of a healthier, happier you!!

Earth Day Celebrations tomorrow!!

We are participating in the Earth Day Celebrations at the June Delta Community Center, 5940 N Albina St, Portland, OR.  The event is tomorrow, Saturday, April 21st!  Greg and I doing two presentations of "Nutrition on a Budget" at 10am and noon. Theme of the day is "Do stuff, don't Buy stuff." 

If you have a celebration in your area, tell us about it.  If you don't have one, make it up as you go along. As a Health Coach, get out there, listen to the stories and be fully engaged!  Share your experience with us ... You have so much to offer!!

Thursday, April 19, 2012

April 2012

20th    Grand Opening for the East Metro Area
          Small Business Development Center (SBDC)
21st    Earth Day Celebrations
21st    Ridvan Celebration at the Patten's home
23th    Plan Based Foods presentation
25th    SBDC / Mt Hood Community College Business Fair
26th    Corbett Ladies' Tea
26th    TSFL Go Global in Tuscan, AZ
30th    Habits of Health Class series begins

I'll connect links for all of these events later this week - in the mean time, contact me for more info!

Lessons at Dawn ...

This is more of a personal note ... I'm posting it in "Skill Building" because understanding our connectedness and spirituality is essential as we reach out to help others on their journey. Without listening to the promptings of our Soul (call that what you will), we cannot begin to listen, hear, and respond to what others are saying or needing.

Each morning as I begin to awaken, I seek to remember what's been revealed to me in my sleep.  It's a moment when I feel closest to my Creator ... in a state of openness and receptivity before the demands and distractions of the day take over.  And, if over the years, I gotten "instructions," the demands and distractions seem to cloud those little gems rather quickly and I move from a brief moment of connection into vague busy-ness and occasional fog and fear.

So, for the last few weeks, I've asked for one word, one concept to carry me through the day as I attempt to hold the Vision of where I'm going and why.  Several days ago, the instruction was: "Polly, People need you! Get up and Get on with it!"  The next day it was: "Just Relax and Smile." Yesterday, the overwhelming feeling was, "You are being Guided. Your role is to be open and systematic." This morning, the message that surfaced as I awoke was: "Pick up the threads and Go forward with confidence. See the BIG picture."

Our Team of coaches is a precious, inspiring group. We are committed and determined to gain health, share health, and contribute to the health of our clients and communities.  If you are interested in exploring what being part of our team would be like, part-time or full-time, look at the Job Description,  fill out the Interest Survey/Application and send it to me.  We wish you the very best!

Need for Health Coaches is great ...

I was at the "Governor's Market Place" yesterday in Salem ... it's a large annual event for small business owners like us to meet and talk to state and government agency reps about incorporating our services into what these agencies, schools, and departments have to offer - We're going to need a larger team of Certified Health Coaches as we move into this arena.

I also spoke with the representatives at the Hispanic Chamber of Commerce booth ... there is sooooo much support for the small business owners, women owned businesses, and anyone with a connection to the Latino community ... the need for our services is so great, frustration and discouragement around weight and obesity issues are high.  It's time to move forward with commitment and confidence. As Health Coaches, we have the tools, support, and passion to make a difference for the individual, their families, and entire communities ... not just for this generation, but for the generations to come!

To be considered for our Team, please review the Job Description and fill out the Interest Survey/Application and send it to me. The "Return on Investment" is immediate and satisfying in every way.

Tuesday, April 17, 2012

Starting a Life Sentence at Two

Young Americans Need to Cut Calorie Intake: Study

Without reducing consumption, more than one in five children will be obese by 2020
By Robert Preidt
Tuesday, April 10, 2012
HealthDay news image
The U.S. Department of Health and Human Services has set a goal of reducing the childhood obesity rate to 14.6 percent by 2020, and to do so children aged 2 to 19 would need to eliminate an average of 64 calories a day.TUESDAY, April 10 (HealthDay News) -- American youngsters have a long way to go to reach new goals for a lower childhood obesity rate, a new study shows.

Without this reduction in calorie intake, the average child or teen would be nearly 4 pounds heavier in 2020 than a child of the same age in 2007. In addition, more than 20 percent of youth would be obese, up from 16.9 percent currently.The last time the childhood obesity rate in the United States was 14.6 percent was in 2002.
"Sixty-four calories may not sound like much individually, but it's quite a consequential number at the population level, and children at greatest risk for obesity face an even larger barrier," study author Dr. Y. Claire Wang, an assistant professor of health policy and management at Columbia University's Mailman School of Public Health in New York City, said in a university news release.
Just as in many other aspects of raising children, the place where this is going to start is at home.  If we as adults have bad eating and are ourselves overweight or obese, this same problem may also affect our children.  Making the healthy choices in your life goes a long way in guiding our children to also make right choices.  

Sunday, April 15, 2012

One Good Habit Deserves Another

Getting In The Groove,

Creating Good Habits.

In one of his recent post entitled, "The Habit of Habits," Robert Fritz explains the importance of creating new good habits rather than just trying to break old old ones.  We always want to understand and be aware of our current situation or reality.  Instead of trying to break free of the negative bad habit, which creates self conflict, we can form new positive habits that create tension to move us forward in a creative and positive direction.

Take a minute of your time and and read the full article at the above link.  If you are creating a new habit that is helping you develop a new pattern of health in your life please take a minute and share it with us.  We are all in this together and the more we can help each other the easier this will be.

Thursday, April 12, 2012

What will your YouTube video be like?

In addition to working with a buddy, please consider some new ways to document your personal journey.  I sent a link to David's Story to the Slimmest Winner Challengers on Friday and want to share it with all of you.
What will your YouTube be like????  Think about activities that you either enjoy now or wish you could do again ... One client called me last week to say, "I'm so excited ... I actually bent down and tied my shoe ... You don't understand!  It's been years since I could tie my shoe without finding a place to prop my foot up and today I did it!!"  How will having the excess weight off change your picture?

I'd like to build a "library" of those inspirational moments to share with others who are currently struggling to get around ... can you picture that series?  The only thing better than a collection of Success Stories and photos, will be a collection of short YouTube videos documenting the incredible transformation our clients experience. Check out David’s Story and get back to me ASAP!  Let's set this up before another pound melts off!  

Wednesday, April 11, 2012

A Star is Born!

This is my friend and fellow Health Coach, Jenn Bonner as featured in Oprah's May issue of "O Magazine."  Jenn has taken off 180 pounds!  Her husband Trey burned through 100 and they have maintained for more than five years.

I'm very happy to share the program I work with ... when do you want to begin? What would you like to achieve? 

Coaching friends and clients to better health is just like birthing a baby (my life time career) ... it takes months of preparation and self-nurturing, steady growth and change to bring the anticipated and intensely desired offspring into being!!! Our clients inspire us beyond words!

The Program has four basic steps - Preparing & Setting a Vision, Using the tools to take the weight off & solidify new habits,
 Transitioning, and Sustaining & maintaining as you continually move towards optimal health. The client pays for food so it's cost neutral.

When you order through me, I come with the foods and my commitment to you continues without any addition cost to you. My goal is to get you to your goal! You can learn more about our coaching style on this web site and read more about the actual program at

Get a Buddy and Document Your Journey!

My experience has been that clients set and reach higher goals with consistency when they do The Program with a buddy. When you are making lifestyle changes and forming new habits together, you are forming a built in support network ... how would that help you reach your goals?  Remember, "Team work makes the Dream work!" 

In addition to your personal Health Coach and buddy system, many clients find it helpful to have Online Support. Let me know what's working best for you!

Tuesday, April 10, 2012

It's Not About You ...

Identifying potential health coaches is not about you ...

When presenting to a potential health coach, always start with "WHY!"  Why are you so passionate about what you are doing and what you have to offer?

Realize that the individual you are meeting with may not be interested in becoming a Health Coach.  You can say something like: “I know you may not be interested, but who do you know who will be perfect for this position?"

As you share your proposal, keep thinking about:
  • What’s in it for them?
  • Why they are so special?
  • Why do you value their opinion?
  • Why would you be interested in interviewing someone they trust and could refer to you?

If you are forming a collaborative relationship with service and healthcare providers, make it very easy for them to work with you and refer to you. Contact me for more information on the system that is working for our team.

Winston Churchill once said: We make a living by what we get, we make a life by what we give ..."

As Health Coaches, we can generate income by helping people use the tools and lose weight, however here's the best part!  We make a life by showing others how to reclaim theirs!  We are in the business of building relationships and helping our clients thrive through health and vitality!!

Monday, April 9, 2012

The Power of Saying, "No!"

Several of our clients have mentioned how a daily routine is so helpful and they have more difficulty staying "On Program" over the weekends ... one client spoke of a triumph on Sunday:
I was so happy to exercise my newly discovered  'NO-Power!'  I said No! several times on Sunday because I knew how I'd feel if I deviated from my commitment and plan.  No-Power is a whole new way of framing Will-Power and it feels so freeing!!!   Two of my cousins were really impressed and have decided to get on board with me ... they'd like you to call them ... 

By identifying how good and powerful it can feel to say "No!" we can exercise and strengthen our commitment to move towards what we really want!
In the Forward to Dr A's Habits of Health, Dr Cheskin says:

... reaching a healthy weight is a starting point, not an end point, and this in itself helps create the momentum that moves you forward toward change, rather than backward into old behaviors. The ultimate goal is to continue this forward movement toward optimal health ... the goal will look different for each of us, but the decision to take our health into our own hands is the critical first step.

Whether you are losing weight, becoming a Health Coach, or building your Coaching business, Health Coach Resource is with you every step of the way!

Wednesday, April 4, 2012

More than Weight Loss, It's a New Way of Living!

This is one of my all time favorite testimonials for how Certified TSFL Health Coaches help clients re-invent themselves.  It's much more than weight loss, dieting, and exercise.  It's all about using Dr Andersen's Habits of Health system to adios old habits, establish new healthy ones and get on with a whole new life! Let me know if the pictures and music inspire you as much as they do me. Contact us and we'll get you started before another week, month, or year goes by ... you deserve to LIVE your dreams!!

Monday, April 2, 2012

Join Our Team

If you'd like to be considered for our Health Coaching Team, please read The Value of a Coach, the Job Description and submit this Applicant's Survey.  You can reach us at

Why Do I Still Feel Fat?

So, why do I still feel fat?  If, after burning through 20, 30, 100 or 200 pounds of excess weight, you still look in the mirror and see the bulges and chub with a wave of fear and dissatisfaction, you are not be alone!

All of our senses are needed to slim down, heal, and reestablish a balanced, positive self image.  It's not just what see in our own "Before and After" photos, it's also how we feel in our clothing, how we breath when we walk, and what we say and hear in our inner "self-talk." (Start by saying, "Hey, Gorgeous!" every time you pass a mirror!!)

As we learn healthy new habits of self care and nourishment, our senses of smell, taste, and connected-ness will also adjust and sharpen. In addition to seeking profesional help when needed, many of us benefit from jounaling, participating in challenges, and joining groups of people who are as devoted and determined as we are!

Here are a few new resources I came across this week:
Journal group on "Anyone else struggle with body image and/or weight issues?"
"Phantom fat can linger after weight loss
"Bodyscript™: Unlocking Memories Imprinted in TimeBy Adrienne Ressler MA, LMSW, CEDS,

Where to turn and Who to ask ...

The decision to lose weight and gain health may seem very simple ...
We already know:

  Why we want to lose weight,
  How we think we can go about it,
  What we'd like to accomplish and,
  When we hope to reach certain goals.

Implementing our Plan of Action means painting the "Vision" then, addressing the habits and daily choices required to systematically reset our body's size and progress towards optimal health.

Health Coach Resource focuses on providing the keys to implementation such as, Where to turn for accurate information, resources, tools, and support. We are the Who in the equation!  The coaches at Health Coach Resource gently join your personal "inner circle" of helpers and guides. We aren't going to tell you that "Diets and Exercise don't work," instead we're going to assist you to find your path because, nutrition and movement are pivotal to sustainability in our mutual quest for health and well-being.

Finally, becoming a Health Coach can be a very "selfish" decision ... We know that coaches increase their own chances of staying slim by 85%. By committing to helping others on their quest, Health Coaches ultimately commit to accountability, authenticity, and transparency. By committing to clients, we are committing to sustaining and improving our own health every day! Contact us, we can help!!

Read about the Value of a Coach, then, if you'd like to be considered for our Health Coaching Team, please read the Job Description and submit the applicant's Survey. We look forward to hearing from you!