good food, wise choices, & portion control

Every holiday conscious dieters binge-eat and wonder why they slipped down that slippery slope into oblivion. One answer. And it's a well documented one. First trouble hits when you dare to avoid the feast. Second issue is that you sneak and wind up eating more. And third, you forget to measure!

Memorial Day has passed now. And for those that celebrated the peaceful observance and fell off the wagon, make good on your diet plans and atone by next holiday celebration. Begin the day after? Sure, why not? How you eat daily is a good training exercise for the holiday olympic eating.

1. Invest in measuring cups, a food scale with a tray, and 7 inch plate.
2. Learn to measure portions using Bally Fitness object comparisons.
3. In the beginning, for at least 6 weeks, journal what you eat and when you eat it.

Most feel that eating small meals causes them to gain weight. I have trained numerous clients who completely disagreed with my suggestions, and wound up sabotaging their entire success. It does take time to transition. However if you never start, how will you ever taste success?

4. Eat clean, and eat often (at least 5-6 small meals), control portions. This means you literally have to pack a sizeable cooler or large insulated lunch bag with at least raw fruits, vegetables, water, etc. Basically following Tosca Reno's plan (see video below).

5. If you choose to eat 3 meals, and 3 small snacks in between, opt on your meal to consume 3 ounces of lean protein or protein exchange along with a complex carbohydrate. You can always opt for a meal replacement bar or smoothie as a meal substitution. Good snacks are 3 cups of light popcorn, a fiber one yogurt or bar, 1/2 a large apple, orange, or pear (or 1 small).

6. Don't drink your calories unless you have to get hydrated. If you do, supplement with a fiber powder. This way you get hydrated, feel full, and add benefits to your digestive tract. Kellogg's All Bran Pink Lemonade or Iced Tea is a preference of mine.

Now when the holiday arrives and you can't resist eating at the buffet, here's a trick that doesn't include the measuring cups and spoons. Pull out that 7-inch plate. Make sure that you have protein, carbohydrates. Save your desert for the snack to take home or to enjoy as your snack (in 2-3 hours). Do not over fill your plate and do not stack food on top of eachother.

7. Drink lots of water, stay hydrated! Often the sensation of thirst is confused for hunger.

Enjoy your holiday or buffet without guilt!

Count it all Joy

This is a poem I scribed four years ago. It was inspired by God to be presented to New Harmony MBC Women's Day Prayer Breakfast, 2004.

James 1: 2, 3 "Count it all joy, my brethren, when ye fall into various temptations, knowing that the proving of your faith works endurance"--DBT

Though the family that creates you may seem to hate you… just simply…count it all joy!

When the cradle you rock…you think is your stumbling block…you just…count it all joy!

Although your friends who make you…will try to break you…you just…count it all joy!

When the boss gives you a little praise but denies you your raise…don’t curse him… just count it all joy

Now, you run with a faith partner that walks in spirit and truth, tells you…you’re more like Rahab and less like daughter Ruth…put satan under your feet and count it all joy!

When the hymn in your heart gets pierced with a dart… just count it all joy

When you fall under an attack…it’s the Holy Spirit you lack…you simply…count it all joy

Deny seeds of discord…the Heavenly Father grants the rewards…so count every thing simply joy!

Every prophet may not make you shout…just keep praying ‘til the rocks cry out’…and call it all joy

Pray always and turn away from wrath... ‘cause even a saved sinner can give you a fuller’s bath…counting everything joy

Know God can take your testimony and heal the land while stirring the silted hearts of man…and on His throne He is pleased and counts it joy!

Believe that satan hangs around you ‘cause he knows who you belong to…crush his head…and count it all joy!

And single sisters who often hear that marriage is the true romance…fall in love with Jesus who can bless you in any circumstance…it’s simply satan trying to steal your joy!

So know that every round that takes you higher and higher…is nothing more than a spiritual growth in a baptism by fire…saints, count it all joy!

May God bless the readers, hearers, and doers of His word.

Are you committed to total wellness?

Wellness is generally used to mean a healthy balance of the mind-body and spirit that results in an overall feeling of well-being; from an alternative medicine perspective where wellness means being much more than just disease free to the state of being healthy.

According to wellness.com, one can achieve or strive to achieve wellness by seeking to live "a higher quality of life and experiencing a peace that goes beyond what material welath and external situations can offer." In a nutshell, wellness is a tool of preventive medicine.

The state of wellness is priceless, yet available to rich and poor alike. Wellness cannot be purchased or received externally. Achieving wellness is achieving real wealth. Wellness allows you to leave anxiety, drama and disease behind you. Wellness connects you with the wealth of inner-peace, physical health and also connects you with positive like-minded people who will help encourage and support your personal wellness objectives (www.wellness.com, 2005).

Melaleuca, an online wellness company boasts to be "one of the world’s largest online and catalog retailers offering exclusive, scientifically based wellness products to its customers". By the way it also affords consumers the "benefits of community membership".

I have been a preferred customer of Melaleuca for over four years now. Every month I am anxious to place my online order, receiving bonus points for future orders and gifts. I love all of the products, having tried them all. Nicole Miller New York beauty products and the Attain/Access weight and sports management supplements are frequent purchases for me, in addition to 'daily for life' vitamins and mineral supplements. Here is a summary of the products used in my home...

toothpaste, mouth wash, soap, cleaning products, laundry detergent, fitness/nutrition supplements, topical solutions, homeopathic medicines, skin and facial, aroma therapy, foot and nail care...

When I began as a preferred customer I had very high aspirations to convert all of my family and friends to becoming 'wellness' participants. I labored in vain, buying two product sampe packs and distributing the samples to all friends and family alike. Melaleuca is a product line that has made millionaires of a few tenacious singles, couples, and families, and yet people all around me continue to struggle with chronic health issues, lean towards extreme weight loss options, and live life in a virtual state of captivity.

Now four years later, I glow with the results of better living, better health, and the mission to continue doing so for life. To say the least friends and family that ignored numerous invitations to wellness consultations have either passed away, or obtained gastric bypass to manage their weight. Similarly some have received a diagnosis of cancer, high blood pressure, diabetes, high cholesterol, lupus, and/or have continued to tote mini-drug stores on their person.

But inspite of all, I continue sharing my life experiences since adopting 'total wellness' with everyone that I encounter.

Need to chase hunger? Try Fiber One!

How awesome? I feel like I've hit the nutrition lottery. Thank you General Mills and Yoplait. Over a year ago I was searching the high and low roads for a high fiber cereal that would take me to poop heaven. Yes I said it! Elimination is the greatest thing in the world...and if you can't admit it, you are literally full of shit! LOL.

Anyway, Fiber One bars were introduced to me by my good buddy Wilmetta when I joined Curves. I was looking for a great pick me up snack. She boastfully endorsed Oats & Chocolate. Tasted great, loved loved loved it! But being a peanut butter lover 'lifetime member' I tried the Oats & Peanut Butter...OMG~! And now they have Oats & Caramel?

Simply put, just try one of the Fiber One Bars! They help remove the desire for candy bars, fill you up between meals, and give you great elimination. Check out these stats: Each bar gives you 9 grams of fiber (that's 35% of your recommended dose of fiber) and 3.5 to 4.5 grams of fat, depending on which you choose. Convinced yet?

In case you were wondering Fiber One also makes delicious cereals and now a low calorie yogurt with Yoplait, and baking products. Their cereals are Original 14 fiber grams per serving (fgps), Honey Nut Clusters (13 fgps), my favorite Raisin Bran Clusters (11 fgps), and Caramel Delight (9 fgps). Fiber One Yogurt has 5 grams of fiber per serving. I haven't tried their baking products. But if anyone has, let us know so we can discuss your take on it!

"Eat the food that God gave us, not the "food" that humans created in laboratories"

You have been eating all of your life, no? So what makes you think that restricting your food consumption (not reducing portions but starving yourself) is going to achieve long term results? I have tried all of these diets at some point in the last 15 years: high protein, juicing, Weight Watchers (old plan), Slim Fast (shake, shake, dinner?), and I still gained weight. Why? Well, high protein causes your organs to shut down if you overload it with too much protein and not enough fiber to rid your system of its toxicity. The old WW plan just gave you points and told you to use them and eat whatever you wanted. (should have known a diet of donuts would do me in). And then the old famous slim fast (rather slim fast and rebound when you go back to eating solids) really is the last diet I ever subscribed to before embracing the "Eat Clean...Diet for Life".

Eating clean isn't really a diet but a lifestyle change-one that you can do for life and never have to worry about gaining weight, losing weight, or restricting good food from your kitchen. Any one can do it! I am a testament that it works when followed as directed. According to it's founder Tosca Reno, "Eating Clean is not about deprivation. It's not about giving up one food group or another. Eating Clean is about giving your body what it needs to thrive." The basic principles to eating clean are: 1. Eat six meals a day, 2. Drink lots of water, 3. Steer clear of sugar and high-fat foods, and 4. Eat the food that God gave us, not the "food" that humans created in laboratories.

What foods are clean you ask? Just let Tosca tell you what should be on your grocery list and what you should do with those processed and refined foods that you use to store in your cupboard! Check out her video intro to Eat Clean.

Cleanse, if you will...

Although I do not endorse or support any diets that eliminate food and nutritional supplements from your daily intake, I have and will say this 'cleanse if you will' but if you do be smart! There are three fasts/cleanses that I have used in the past and have done so with great and realistic results. They are: Stanley Burroughs - Master Cleanse, Dual-Action Cleanse, and/or the Perfect Cleanse.

Stanley Burroughs Master Cleanse has been around for years. Instead of following the 10 day prescription of drinking a mixture of fresh lemon juice, Grade B/Medium maple syrup, water and Cayenne pepper, I opt to use this along with a dieters/detox tea as the prep for the colonoscopy. I could very well take the doctors prescription (yuk), but I, a self-professed naturopath do not purchase or consume prescription medications. When prepping for the colonoscopy, you only have to consume clear liquids for 24 hours before the procedure, avoiding reds/purples. Stanley's Cleanse is perfect for the 'evac' process because it's natural. Do read further to get a better understanding of this cleanse and the colonoscopy.

When doing my regularly scheduled 'detoxes' I usually opt for the Dual Action or the Perfect Cleanse, obtaining very similar results. They do not restrict food intake. However you must take the prescribed doses of herbal capsules. By and large, both cleanses release toxins from the seven systems, then flush them from the colon. Fiber supplement is advised to assist with good elimination and flush, as well as drinking plenty of clear liquids through out the day.

There are other cleanses. None of which I have tried, therefore I can't give the results on their behalf. Research. Be smart. And remember that after cleansing, prepare to eat better, get plenty of exercise and rest, along with taking a multiple vitamin to continue your quest for better health.

Carnival Cruise March 24-March 29, 2008

Tampa FL, Grand Cayman, and Cozumel, Mexico. It is here that I declared, I must do this again! LOL. And tell yourself again and again, you deserve this and then do it!

After years of classroom teaching, allowing myself and others to spoil the plans, it was the best reward from my years of school, work, personal tragedies, etc. And it was money well spent. Just tell me this, have you ever went on vacation and felt like you were never going to get to do everything even if you drank coffee, popped no-dozes, and put toothpicks in your eyelids?

Well, their itinerary read like a darn yellow pages. And every night after tickling the cute little 'towel animals' left on the bed, my sister Pam and I took turns reading the next days list of events. And we both agreed there were not enough hours to do all this...thus we would never get bored.

To some tourists, Grand Cayman and Cozumel, Mexico were the highlights...and they were eventful for newbies to the cruising like myself. However, the crew aboard Carnival Inspiration were the best!

After departing and returning to our first port of call, Tampa, FL , before Pam and I made our 200th purchase (to buy what I don't know) we took a seat at the airport's TGIFs for a quick bite to eat. It was then I realized...the vacation was definitely over. (This waiter doesn't place napkins in patron's laps!)

Yes...back to reality! But the dream was more than I could have ever hoped for. The weather was hot, I am still sporting a bathing suit tan, and enjoying the memories, sharing them with anyone who dares to ask!

The Heart Wants

In my thirty-something years of being a soap fan I have seen couples come and go, and although I don't intend to spend another minute discussing them, I would like to share with you that one of my passions of creating web images inspired me to create my own message board where soap fans can discuss various couples. Along with a few online friends, like Amy my co-administrator, signature members: roygvib (serious icon designer), and johnandvan, BellaChica (fabulous fic writer), and Dr. Emilee! ( yes I referred to you as the doctor you are...and someday I will be requiring an alignment too! ) we make it clear, 'we love the soaps, despite what the writers are doing to them'. That means, we post, slam, tear up and destroy, but in the end we dare not throw our couples under the bus or imagine them not together. Visit us if you like http://s3.invisionfree.com/The_Heart_Wants/ .

Juanita's Beautiful You...

A small mom and pop beauty salon, located at 5436 W. Vernor Highway in Detroit, MI's cultural gem Mexican Town, is just one of the best places where friends can meet. I arrived after minutes of dodging orange barrels and I-75 bridge detours. And for a moment I thought...how did I get here?

Several ladies at Curves in Southfield, MI had asked if I would train them, that is give them that special one to one training they needed to go to the next level. I didn't want to say no, but I struggled with time management of my own personal training, school, moving, business managing...phew! All of that, and yet I didn't want to say no.

I sincerly wanted to help the mostly retired ladies, and thus a way was made.

Each day when I put in my 30 plus minutes to workout, I eagerly coached the ladies on what they could do to improve their workouts and get better results, namely with nutrition. Some listened, others waiting for the doctors 'white coat' seal of approval, and some...well are hiding from me. It is those who need the most overhauling in their kitchen. Much work to be done. It is clear that most people haven't realized that nutrition is three-fourths of the way to success.

I intend to help those willing to do the work to achieving their individual fitness goals.

While mentioning that I would be busy doing some real estate deals and moving around so my days at Curves:Southfield would be dwindling, Juanita approached me. She asked if I didn't mind taking a drive down to the southwest Detroit to train her and a few friends and family. No problem...right? It had a slow start of course, in the midst of moving, losing the number, and then erasing the number accidentally, putting together a proposal.

I have coached a few clients one on one but the small group was unexpected because Juanita especially mentioned that she may want a one on one trainer. However, it's a much better event having a diverse age group.

They meet twice a week and expect to have class indefinitely!

Stay tuned for regular updates with "Juanita's Beautiful You" as the journal continues.

Who and What is Beauty of Creating, Inc.

Beauty of Creating, Inc. is nothing more than a dream...one birthed a long, long, time ago. Everyday it gets refined. Some day on my epitaph it may just define all of what it had encompassed. But until then let's just say that it's a work in progress, a pursuit to finding perfection. And that is something that I cannot yet define, but will hopefully be defined by those who learn something from the legacy.

At the fitness centers where I work out, many of the ladies ask what's my goal (in other words, aren't you small enough)? Well...um it's to stay healthy, active, and prevent all that has been deemed 'hereditary'. In doing so I try to do all that I can. I may not always get it on point, but achieving perfection is the goal. The people I spend time with, the food I eat, the places I shop, and the books I read, all of it, is to get me to that goal: the perfect weight.

What is the perfect weight? To me it's what is for you, eradicating all the ills that prevent you from achieving optimum health. It's not the size of Beyonce, it's regular excerise and a great diet that consists of all the nutrients of nature.

On a day out with my "Curves" buddies, I discovered a 'gem', Perfect Weight America, by Jordan Rubin. This was a wonderful 'free' find, while on a visit to the local health food store. It's three tenets are: change your diet, change your life, change your world. What else is there? Jordan says it all. Now lets not go any further, and just get with the program...uh yeah! If it was just that easy we wouldn't need to read Jordan's words or do the Garden of Life cleanse. The tenets are the roads we will travel, but we still need to know the turns, the roadblocks, the detours, and the weather conditions that may effect your travel.

In short, Beauty of Creating, Inc. is many things on the road to some day defining itself, alike finding the perfect weight. We will forever be in search, and what we achieve will be our legacy.

Duty, Faith, Diligence, & Patience

Many years ago I literally threw my hands up to the skies wondering what is it that I can do which will encompass my passions, education, and talents. A social worker, an educator, a business manager...have all lead me to the place I stand today, but it wasn't an easy road getting here.

Not everything we wish for comes when we want it to. Sometimes it literally arrives when our hands are full, overloaded with chapters of a to-do list! Indeed!

Malachi 3:10 Bring ye the whole tithe into the storehouse, that there may be meat in mine house, and prove me now herewith, saith the LORD of hosts, if I will not open you the windows of heaven, and pour you out a blessing, that there shall not be room enough to receive it.--KJB

You have "the patience of Job" my mother often uttered to me. I never knew how often my patience would be tested. Just when you think that you have your finger on the pulse of the moment, tides turn against you.

James 1:2-3 My brethren, count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. --KJB

But in due time, all reveals itself. Trust, remain steadfast, and be patient...that is faith.