Pumpkin Season!

Pumpkin is everywhere this time of year!  From the coffee shop to the cereal aisle to front porch decorations.  But most of it is just a sugary gimmick or expensive trick.  However, pure pumpkin – a fruit – is a nutritional powerhouse!  I love canned pumpkin – it is super easy to use and has no added ingredients (don’t mistake it for pumpkin pie filling).  Inevitably, no matter what recipe you make with canned pumpkin, you will end up with a little leftover.  In the fall and winter months, many groceries will offer a sale on canned pumpkin.  So, I buy it in bulk.  I portion the pumpkin into a muffin tin – each muffin well is a half-cup portion.  I put the tin in the freezer for a few hours then twist out the frozen pumpkin.  I individually wrap each block of frozen pumpkin and stash away in a freezer bag for future use.  Just pull them out as you need them for recipes. 

It just happens that I have a perfect recipe for that pumpkin!  I am very happy to share my out-of-the-box (or can) pumpkin recipe.  This is delicious, nutritious, and super affordable!  And stick around for a few of my tips along the way! 

Pumpkin Penne

Ingredients:

4 cups dry whole wheat penne rigate

1 tablespoon extra virgin olive oil (EVOO)

¾ cup chopped onion

2 tsp chopped garlic

1 cup low sodium chicken stock

1 cup canned pumpkin

½ cup plain Greek yogurt (room temp)

1 tbsp apple cider vinegar

½ tsp each salt and black pepper

½ tsp freshly grated nutmeg

4 to 6 sprigs fresh sage leaves, cut into thin strips

6 oz garlic & herb smoked chicken sausage, cut into coins (optional)

Reserved pasta water, if needed

¼ cup freshly grated parmesan cheese

Directions:

Cook pasta in a large pot of boiling salted water for 1-2 minutes less than package instructions.  Reserve 1 cup pasta water before draining pasta.

While pasta is boiling, add the EVOO, onion, and garlic to a large skillet and cook until softened, about 3-5 minutes.  Stir in the chicken stock, pumpkin, yogurt*, and vinegar. Add the salt, pepper, and nutmeg**.  Lower the heat and simmer until thickened, about 5 minutes. Stir in the sage*** and sausage.  Add the pasta into the sauce and toss over low heat for 1 minute.  If needed, add some of the reserved pasta water to get the desired consistency.  Garnish the pasta with freshly grated parmesan cheese****.

Makes 4-6 servings.  Keep leftovers in fridge for up to five days, or freeze individual portions for easy re-heat meals. 

Not only is canned pumpkin affordable, it is a nutritional powerhouse.  It’s loaded with beta carotene, Vitamin A, antioxidants, and potassium.  It protects your skin and eyes, boosts energy, and can reduce cancer risk.

*The Greek yogurt adds richness and tanginess.  It will not melt completely – it will look similar to ricotta cheese. 

**Freshly grating whole nutmeg makes a world of difference, and it will keep much fresher than pre-grated.  However, if you have ground nutmeg in your pantry, you can definitely use that. 

***Fresh sage leaves are a perfect flavor with the pumpkin and sausage.  If you only have dried sage, use it sparingly – just a pinch or two – as the dried version is much more potent and can overtake the dish. 

****Freshly grated parmesan cheese tastes much better, and it will stay fresher longer.  Just wrap the block of cheese well and store in the freezer.  Pull it out and grate as you need it.

Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable, and it starts this pumpkin season!

Remix Your Resolution

Every New Year, so many of us make a resolution to lose weight or get healthy.  However, most of those resolutions are broken before the end of January.  In order to keep a resolution and actually get healthy, we need to set ourselves up for success.  If we say we are eliminating something completely, like carbs or meat, chances are we will be sitting in a tub of it by the first of February!  Instead, we should make better decisions about the types of foods we eat.  Our bodies and minds run on carbs, so we need them to function.  And we need protein for muscle and weight loss.   We get these from whole grains and lean meats.  Another element for a successful resolution is planning and prepping ahead.  This way we don’t tempt our willpower.  We remove making decisions at times when we are hungry and will eat anything. 

I have the perfect recipes that will set you up for success in 2016.  The whole grain pasta salads below are loaded with protein, whole grains, nutrients, and taste delicious.  Plus, they can be prepped ahead and pre-portioned for meals and snacks.  Who knew pasta salad could be part of your healthy New Year’s resolution!?!

Whole Grain Pasta Salad

Italian Style

Ingredients:

2 cups cooked wheat berries

Dressing: 2 T extra virgin olive oil (EVOO), 1 T balsamic (or red wine) vinegar, 1 t red pepper flakes, ½ t each of salt, black pepper, garlic powder

1 cup diced or shredded chicken (use leftovers from dinner or store-bought rotisserie)

1 cup cherry tomatoes, sliced in half

½ cup diced bell pepper

½ cup shredded Italian style cheese or diced fresh mozzarella cheese

¼ cup sliced black olives

2 T capers

¼ cup pine nuts

¼ cup fresh basil, chopped or torn

Directions:

Cook the wheat berries according to package instructions.  If you purchase the parboiled kind in the package (I recommend), it will only take about 15 minutes.  Once fully cooked, they will triple in size.  Transfer wheat berries to a large bowl and allow to cool slightly.  While the wheat berries cool, make the dressing by adding all the ingredients into a sealable container (like a glad container with screw-top lid or mason jar) and shake vigorously for 20-30 seconds. Add the remaining ingredients to the wheat berries and fold in.  Pour over the dressing and continue to fold (carefully to not crush the vegetables) until dressing covers all the ingredients.

Whole Grain Pasta Salad

Mexican Style

Ingredients:

2 cups cooked whole grain pearl couscous

Dressing: 2 T extra virgin olive oil (EVOO), 1 T lime juice, ½ t each of salt, black pepper, ground cumin

1 cup diced or sliced lean beef (use leftovers from dinner or store-bought deli roast beef)

1 cup cherry tomatoes, sliced in half

½ cup diced bell pepper

½ cup shredded Mexican style cheese

1 cup black beans, rinsed and drained

¼ cup fresh cilantro, chopped or torn

Directions:

Cook the couscous according to package instructions, it will only take about 20 minutes.  Once fully cooked, they will nearly triple in size.  Transfer couscous to a large bowl and allow to cool slightly.  While the couscous cools, make the dressing by adding all the ingredients into a sealable container (like a glad container with screw-top lid or mason jar) and shake vigorously for 20-30 seconds. Add the remaining ingredients to the couscous and fold in.  Pour over the dressing and continue to fold (carefully so as to not crush the vegetables) until the dressing covers all the ingredients.

Whole Grain Pasta Salad

Asian Style

Ingredients:

2 cups cooked whole grain pasta (penne, elbow, or shells)

Dressing: 2 T extra virgin olive oil (EVOO), 1 T orange juice, ½ t each of salt, black pepper, ground ginger

1 cup salad shrimp, thawed (or store-bought shrimp cocktail or canned tuna or salmon)

2 cups frozen stir-fry vegetables (cooked according to package instructions and cooled)

2 T sesame seeds

¼ cup chopped green onion (or basil or cilantro)

Directions:

Cook the pasta according to package instructions, it will only take about 10-12 minutes.  Drain and transfer pasta to a large bowl and allow to cool slightly.  While the pasta cools, make the dressing by adding all the ingredients into a sealable container (like a glad container with screw-top lid or mason jar) and shake vigorously for 20-30 seconds. Add the remaining ingredients to the pasta and fold in.  Pour over the dressing and continue to fold (carefully so as to not crush the vegetables) until the dressing covers all the ingredients.

All three of these pasta salad recipes make about 4 meal-size servings or 6-8 snack-size servings.  It will keep in the refrigerator for 4-5 days.  Portion into containers for pre-prepared meals and snacks to take to work, school, or enjoy at home.  And remember your options are endless.  You can switch up the grains and proteins based on your preferences and what you have available.   

Bonus tips: Make extra of the dressing and keep in the refrigerator for a couple of weeks for salads and veggies.  Make extra wheat berries and substitute for pasta or rice in your favorite weeknight dinners.  These whole grains have less fat and calories, but more protein and fiber than typical white pastas and rice.

Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts with these recipes!  So eat, enjoy, and find lots of success in 2016!  

Oh, the Places You’ll Go

This month marks five years since I left my full-time engineering career to pursue my passion of health and wellness.  It sure would be nice to say that my path has been smooth and exactly as I anticipated.  That makes for a much prettier package.  However, my journey has had twists, turns, and unexpected bumps along the way.  But I made a commitment to myself to always follow my heart and trust my gut. 

Many years ago, I was given the book Oh, the Places You’ll Go by Dr. Seuss.  I cannot tell you how many times I have been able to relate to this book over the past few years.  Here’s a sample of what has encouraged me:

“You have brains in your head.  You have feet in your shoes.
You can steer yourself any direction you choose.

On and on you will hike, and I know you'll hike far
and face up to your problems whatever they are.

You'll get mixed up, of course, as you already know.
You'll get mixed up with many strange birds as you go.
So be sure when you step.  Step with care and great tact.
And remember that Life's a Great Balancing Act.

And will you succeed?  Yes!  You will, indeed!
KID, YOU'LL MOVE MOUNTAINS!”

In the past five years I have learned so much about myself and other people.  I’ve come to understand the courage it takes to make a change, resolve it takes to stay the course, determination it takes to uphold your work ethic even if you can’t see immediate results, and the joy that is felt when a life is transformed. 

I always had big dreams

From the time I was a kid, I always had big dreams.  Mind you, I was always a realist, so I never dared to dream bigger than I could accomplish.  If I decided I could (or would) do something, I simply did it to the best of my ability.  Sports and math came easy to me.  So, it seemed my destiny that I would be an athlete and would become an engineer.  I achieved both – on an award-winning level, I might add.

In 2010, as I approached 30^th birthday, I began to dream big once again.  At that young age, I had already experienced a marriage and divorce, loss of family members, and a career crisis during the economic recession.  I was concerned that if I

One of many engineering awards

took a risk, I might not be able to recover.  But I also knew that if I didn’t take that risk, I might not be able to shake the “what if?” 

So, I took a leap of faith and have not looked back.  I am a person who doesn’t live with regret.  Have I questioned my decisions in the past five years?  Absolutely.  Have I wished I had been more prepared?  For sure.  But have I regretted taking that leap and betting on myself?  Absolutely NOT. 

Every journey will have its bumps and curves and unexpected forks on the road.  However, the main thing to keep in mind is that a journey takes you places.  Whether it’s a new career path, a personal evolution, or a weight loss transformation, you will end up in a better place.  You just have to take that first step.  And once your journey starts, keep the faith, follow your heart, and trust your gut. 

When you’re ready to take a journey and go someplace great, I will be here for you.  I will educate, encourage, and motivate you to transform your life.  Together, we will go places and move mountains!  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts with the first step! 

Live Out Loud

I was recently inspired by a new friend.  He is motivated by – and lives by – the mantra “Live Out Loud”.  When I met him, it was one of the first topics of conversation because I saw it clearly tattooed on the inside of his wrist.  When I asked, he said it was the way he wanted to live.  To be honest and open, dream big and have a purpose.

I'm proud of how far I've come

In the days since our conversation, I have thought a lot about the idea of living out loud.  I would like to think that I live out loud, though that was not always the case.  There have been times – when I was a teenager and during a very difficult marriage – when I much preferred to be hidden.  I was unsure of myself and I did not want anyone to see my truth.  However, today I am proud of who I am and how far I’ve come. 

I am not perfect, but I own that.  When I look down, I see stretch marks.  But those stretch marks are a symbol of the 50 pounds I lost.  They make me proud because I used to be ashamed of my thighs.  Sure, the combination of my genetics and love for running mean I don’t have a lot of curves.  But, I like my legs and I have blood pressure that rivals a professional athlete.  So, I would never trade a Kardashian booty for my killer legs and life-saving blood pressure!  

My Pop-Pop lived & loved out loud

I have also learned to live out loud emotionally.  This is not something that comes easily for me.  If I am being honest, I usually expect people to let me down.  I have built up walls to prevent getting hurt.  But the thing about walls and fences – they don’t just keep people from getting in, they keep you from getting out.  Neither of these scenarios will lead to true happiness. 

One person who lived every minute of his life out loud is my maternal grandfather.  He earned a purple heart in WWII.  He earned my grandmother’s heart by singing “You are My Sunshine”.  He was known to flip a table if provoked, hug or curse you based on what you deserve, and love and laugh with abandon.  He’s been gone over 30 years, but he’s with me every day reminding me to fight for what I believe in.

My Granny lived out loud through food & flowers

Another person who lived out loud in a much different way is my paternal grandmother.  She was likely dyslexic, but was the secretary/bookkeeper for our family business and was able to keep track of names and numbers.  She cooked three hot meals a day from scratch, but never learned to drive so she relied on someone to take her to the grocery store.  She never rested or complained.  Instead, she would find peace by tending and talking to her flowers.  She truly shined through her food and her flowers.  She’s been gone over ten years, but she’s with me every day showing me that no matter what, I can always be vivid and life is worth savoring!

Isn’t that the way we all want to live?  Out loud doesn’t mean noisy.  It means living with honesty.  Showing your truth and seeking the truth.  Having a passion and the dedication to pursue it.  Turning your dreams into reality.  Loving yourself and others like there is no tomorrow. 

When you’re ready to live out loud and dedicate yourself to living life on purpose, I will be here for you.  When you look in the mirror, be completely honest with yourself.  Make a decision to seek truth, happiness, and health.  I will educate, encourage, and motivate you to live out loud.  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts by living out loud! 

Size Matters

Me & Ray at the Franklin Theater
where his play will run May 1-2, 2015

Size matters.  Let’s be honest, whether it’s your waist or your heart, it really matters.  Unfortunately, in today’s world, people put higher value on the size of a person’s waist than on the size of their heart.  I recently had the privilege to read the script for a new one-man play Size Matters by Raymond McAnally. 

I connected with Ray on Facebook last year.  He currently lives 2,000 miles away in Los Angeles, but we grew up with the same neighborhood kids in school in Franklin, Tennessee.  Upon graduating high school, Ray went on to accomplish great things on stage and screen.  He’s written and starred in numerous plays, shows, and movies.  However, his finest work so far is his first full-length play Size Matters. 

Size Matters is “an autobiographical one man show with fifteen characters.  The show addresses the topics of bullying, body issues, love, and family responsibility…We journey with this uncle and nephew over the course of a year filled with gains and losses and the need to be something important to somebody else.”

After reading the script, I had a chance to sit down with Ray and talk about our perspective on weight, body image, bullying, and love.  I told him that as I read the script, it really took me back to my childhood as an overweight kid.  There is a scene in the play that addresses clothes and how they can have such an impact on how we feel.  It’s incredible that pieces of fabric can make a child (or adult) feel so huge, and yet so minuscule.

We talked about the effect food and exercise has on our brains and our bodies.  Somehow we have allowed ourselves to become addicted to food, but in all the wrong portions and all the wrong quality.  Poor decisions create shame which leads to worse decisions.  It’s a sad cycle.  It’s something we both recognize, not only for ourselves, but as role models.  

I asked Ray about his relationship with his nephew Morgan and his wife Whitney, both central characters in his play.  Much of the play revolves around the admiration from Morgan and the love from Whitney.  Ray said writing and debuting Size Matters has opened an emotional dialogue.  I think it has also helped Ray deal with self-confidence and self-love.  Until this point, Ray never really admired or loved himself as much as Morgan and Whitney do.  People say love is blind, but I believe love provides us with special x-ray vision.  It allows us to see people’s beauty shine from within.  We love someone because of who they are, not for the package they come in. 

Size Matters gives me a new hope not only for the future, but for the present.  We can choose to put a value on our waist size.  Or we can choose to put a higher value on the size of our heart.  As we look at others - and ourselves - we can choose compassion over judgment.  We can choose kindness over bullying.  And we can choose to be happy in the moment. 

I cannot wait to see the show!  I hope you will join me May 1 and 2, 2015 as we welcome home Ray McAnally.  He will bring Size Matters home for us to experience.  I promise, no matter your age or stage in life, you will leave emotional, yet hopeful.  Get show details and your tickets for Size Matters at the historic Franklin Theater now http://secure.franklintheatre.com/websales/pages/info.aspx?evtinfo=94604~cfe40b7d-1c56-4c4b-b937-600bdd7c5904&

I encourage you to go see this show.  And when you love yourself enough to make a change, I will be here for you.  I will educate, encourage, and motivate you the entire time.  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts by loving yourself in this moment! 

Valentine Guest Blog

I am currently guest blogging for Nashville’s Music City Moms.  You can find my current blog “The Love of Your Life” which includes my take on finding true love and my delicious recipe for dark chocolate syrup at http://musiccitymoms.net/blog/53-health-a-fitness/289-the-love-of-your-life

Whether you are looking for cooking lessons, personal catering, or fitness training for your family or if you are interested in an office lunch-&-learn, I am here for you.  Go to http://www.coachdconsulting.com to see all the ways I will educate, encourage, and motivate you in 2015 and beyond.  Obesity is 100% preventable and starts by loving a healthier you!

Holiday Guest Blog

I am currently guest blogging for Nashville’s Music City Moms.  You can find my current blog “Happy Healthy Holiday” which features tips for staying healthy during the holiday season and recipe for my festive scrumptious Holiday Potato Skins at http://musiccitymoms.net/blog/52-food-a-drink/275-happy-healthy-holiday.

And if you’re looking for the perfect holiday gift for friends, family, clients, or even yourself, I’ve got two amazing holiday deals!  1) Buy two of my Don't Diet, Live It! books and get one free, and each will be personally signed!  2) Buy two mini muffins gift boxes and get a free sample pack!  You can only get these specials from me, so contact me to place your order.  And don't delay – these will only run through 2014!  Go to http://www.coachdconsulting.com to see these holiday specials and to see all the ways I will educate, encourage, and motivate you the entire holiday season.  Obesity is 100% preventable, and it starts with a happy healthy holiday!