WHO IS SALLE?

AFTER READING THIS SCROLL DOWN FOR NEWEST MESSAGE:

My name is Salle and I’m a Diet Coach.  I’m not a doctor, I’m not a certified nutritionalist, I’m just someone who, for the past 39 years has sold vitamins, owned a health food store, been one of the top 10 Weight Watchers facilitators in the Missouri/Illinois area, walked 33 marathons/half marathons (begun at age 55), and lost more weight than I care to think of!

For the past 15 years I have helped hundreds, if not thousands, of men and women get to their goal weight and exceed their expectations.  I trained over 100 of my former Weight Watchers members to walk a marathon (26.2 miles) some of which were over 100 POUNDS over weight when they did it!!!   Join our walking group each Tuesday, Thursday and Sunday (at 6:30 a.m.) from Riverfront Park.  Check under categorys for exact location and additions.

I believe everyone, with simple changes, can get AND STAY at their goal.  I took off and put back on the same pounds for years, feeling like a failure every time.  I finally learned that it’s easier to take it off with lifestyle changes than to go “on a diet”.  Lifestyle changes to me are changes you make in your life that are permanent, which means no hunger diets, no pre-packaged meals, no “no’s”.  I believe in not doing anything to lose weight that you’re not willing to do for the rest of your life.  I believe in being able to sit down with family and friends and eat the same foods.  I believe in simplicity.  I believe general knowledge about the foods we’re eating is essential.  I believe that getting to our goals takes time and not to rush it.  I believe that commitment to a program is all-important.  I believe that, with my help, you will get to goal and regain the self-confidence, the belief in yourself, that you’re looking for.

TO GOAL AND BEYOND with Salle classes will be held each  Monday at 6 p.m. and Saturday at 7 a.m. (Saturdays start July 18th).  Together with 123FIT, we’ll bring you the most comprehensive weight loss and exercise program available.   When first enrolling for a class, please come 10 or 20 minutes early for paperwork and plan on staying 20 to 30 minutes after to go over the program.  Our location is 10370 La Canada, Suite 170 in Oro Valley, AZ.

At TO GOAL AND BEYOND with Salle you will get group meetings and personal attention.  My goal is making sure you reach your goal!!!

A ten week session is just $99.  JOIN IN ANYTIME.  Two people joining from the same address (family plan) for 10 weeks is $175.  Each time you bring a friend who joins,  you get a free week!

Each weekly class includes:
•    Weigh in
•    Lecture/educational lesson,
•    Accountability and goal review, and
•    Lots of fun and personalized support!

Have questions? Contact me, Salle:
E-mail:   salleyawitz@gmail.com
Call or text:  520-730-9730

At TO GOAL AND BEYOND with Salle you will get group meetings and personal attention.  My goal is making sure you reach your goal!!!

I also will be doing ON SITE meetings for businesses.  If you’re interested e-mail me at salleyawitz@gmail.com  for more information. Or call or text to 520-730-9730.

I’ll be adding to this blog weekly and I’ll be glad to help you with your challenges.  You can add comments after a post (just click on the “comments” or “no comments” at the bottom left of each post).  I read and appreciate all your comments.

Since the newest post will always be under this one you might want to use the calendar and categories to the right of this to go to the topic you’d like to read. Any date that I add a blog will be high-lighted on the calendar.  Just click on the date to go to the  newest message. Also, you can click on a month to see all messages added that month or go to a category that you’d like help from.

CHECK THE APPROPRIATE CATEGORY FOR UPDATES ON MEETINGS AND SPECIALS!

Any suggestions you have on how to make this a better blog for you, let me know.

In the meanwhile let’s get TO GOAL AND BEYOND!

CHALLENGES – CHALLENGES – CHALLENGES

Yes, that’s what I said – challenges!  I’m sitting here, reading a book while my husband, Mal, watches his St. Louis Cardinal baseball game, and relaxing for probably the last time in the next 8 weeks.  Tomorrow begins what I’ve been waiting for for a couple of years – a 6 week visit with my Grandson, Jamie!  A week after he comes my niece, Madison, is coming for a week.  The day she leaves Mal, Jamie, our son, Dennis, and our other Grandson, Syd, leave for a week in Las Vegas.  We’ll be home 3 days before our Granddaughter, Kassidy, arrives for a month and, straight from the airport, we’ll go to Sedonna, AZ. for 4 days, be home for 3 and go to Phoenix for 3 days!!!!  After that I open my 3 classes a week at 123 Fit!  So, do you think I might have some challenges coming up.  Now they may be a tad more than you have (or maybe a tad less) but a challenge is a challenge and nothing more.   Webster’s definition of a challenge is: a demanding or stimulating situation.  It’s not an excuse to “forget it all and let’s have fun with the kids” for me.  Instead it’s “figure out how to eat well MOST of the time, walk a lot to make up for the times when I don’t and end up “below the 5 on the scale” when it’s all over.  A demanding challenge, FOR SURE!  A stimulating situation, YOU BET but a “done deal” that I’m going to go off my program – NO WAY!

Remember, I tell you to just get “below the 5 or below the zero on the scale” and STAY THERE!  That is, if you’re 167 get below 165, then get below 160 – only 5 pounds to worry about at a time.  I see too many people get below, treat themselves and go above again.  It’s those challenges that they let become problems!  I’ve never worried about a “quick” few pounds coming on because I subscribe to the theory of “easy on, easy off”.  If you put it on fast, it comes off fast.  I was reading an article last week that told about, “last on, first off” meaning the fat cells you add last will be the first ones off – guess they don’t have time to “stick”.  That’s why it’s important AS SOON AS YOU SEE A LITTLE GAIN – go 110% until it’s off.

Anyway,  I may not write in here for awhile since I’ll be busy traveling and enjoying all our  house guests, and loving every busy minute!  I’ll let you know how I do when it’s all over.  After all, it’s just another challenge!!

GOAL SETTING

How good are you at getting to your goal?  Do you actually GET to your goal?  Do you even know WHAT YOUR GOAL IS?  Come on, how are you going to get there if you don’t know where you’re going.  Let’s pretend we’re going to….say Montana….how are you going to get there?  Are you walking?  flying?  driving?  How long are you staying?  A day?  A week?  A month?  What are you going to pack?  Long Clothes?  Short clothes?  Casual clothes?  Dressy Clothes?  Where are you going to stay when you get there?  Stay with friends? Go to a hotel?  Camp out?  Go to a hostel?

Okay, you can see where I’m going.  It’s really hard to start off going some place without a plan.  With any goal setting you have to be smart – that’s S M A R T!  First off – be specific as to what you want to accomplish.  If it’s to lose weight, make it specific – I’M GOING TO LOSE WEIGHT BEFORE I GO ON VACATION on July 26.  Now, make it measurable – I’ll do it by writing down everything that I eat and staying within my calorie allotment and exercising .  Next, be sure your goal is attainable.  Trying to lose 5 pounds a week IS NOT.  Making your goal to lose between 1 1/2 and 2 pounds a week IS!  Be realistic.  Don’t say you’re going to exercise for 2 hours a day – it’s just not going to happen, but, 3 or 4 hours A WEEK is realistic.  And, last, make it traceable.  Write down each day your calories, how much you’ve exercised and SAVE YOUR RECORDS!  If you have a good week, you just might want to repeat it next week.  If your goal wasn’t met, check what you’ve written and see where the improvements can be made.  Don’t let anything stand in your way of success.  YOU CAN DO IT!  I KNOW YOU CAN!  If you need any help you can reach me through this blog or e-mail me at salleyawitz@gmail.com.  I’m here for you!

WHAT YOU RESIST…YOU’RE STUCK WITH!

What you resist, you’re stuck with!  Someone told me that long ago and it holds true with me today.  How many times have you said to yourself, “I’ve got to exercise today” or “I’m going to write down everything I eat” or “I know I should be drinking more water” and then WE DON’T!  We all KNOW what we “should” be doing (remember, “don’t should on yourself”) but we resist it.  We seem to resist the most the things that will help us the most.  Why?  Beats me, but we seem to continue in our resistance but, guess what?  If we keep resisting change, nothings going to change!  Wow – what a concept!  So, let’s do this.  Get out a peace of paper and write down a goal you want to meet, whether it be in weight loss or getting a new job or whatever.  Really – get that piece of paper and do it before we go on.

………………..I’m waiting!

Okay, did you do it?  If you didn’t you can stop reading ’cause nothing else will make sense.  After you write down your goal – sit and think and write “What I resist in getting to my goal is (now leave a blank line) and write down everything (excuses and all) that keep you from getting to your goal.  In weight loss it might be counting calories (or points) and writing it down, exercising, keeping the right food in the house, cutting down on “junk food”, drinking plenty of liquids, staying within your calories, etc. etc. etc.  Go on…..do it now!

It’s amazing to me how we set goals and then we set up roadblocks to keep us from getting there.  I don’t know about you but to me a goal is a promise to myself and I don’t break promises to others so I sure won’t break one to me.  I’m worth it and so are you!!!  So the next step to getting to your goal is go back to the top of the page where you wrote  ”What I resist in getting to my goal is…” and on that blank line write UP UNTIL NOW!!!  That’s right, there’s no better time to change your habit of resistance (it is just a habit after all) is NOW!  If you wrote lots of stuff….start working on one at a time.  Pick the one, get another sheet, write that first sentence and the “up until now” and the habit you’re going to work on……and do it!!  Mark on a calendar each day you succeed.  Remember, it takes 21 days to make a habit so GO FOR IT!!  I know you can!  I have confidence in you – the only question remaining is DO YOU BELIEVE IN YOURSELF?  If you don’t, send me an e-mail on your challenge and let’s talk.  I’m here to help.  Don’t let anything EVER stand in your way of getting what you want in your life.

With this I’ll end – it all goes back to YOU GOTTA WANT IT!!!

HOME MADE “FAGE” YOGURT

 

 

 

 

 

Mal (my hubby) has made this 3 or 4 times now and it’s terrific!

 

Equipment:

Glass or pottery bowl

Microwave

Instant-read thermometer – (candy thermometer)

100 watt bulb for the oven

 

To make 5 cups:  ( we actually double this each time and make it a BIG container)

 

1 quart milk – whole, 2% or skim

1 1/2 cups dry milk (powdered milk)

1/2 cup plain Stoneyfield yogurt (has the most active cultures)

1 T. Sugar

 

In glass or pottery bowl, thoroughly mix together the quart of milk, powdered milk and sugar.  This will be a very rich milk mixture.

 

Heat in microwave for 3 minutes and then at 1 minute intervals until reaches 180 degrees.  Check after each minute.  After it reaches 180 degrees, let it cool to 105-110 degrees (takes about 30 to 60 minutes).

 

When reaches proper temp. stir the 1/2 cup yogurt up to make sure the active cultures are evenly distributed and then add to milk mixture.  Make sure the milk mixture and yogurt culture are well blended the cover the bowl with plastic wrap or a plastic bag and place in oven with 100  watt lightbulb and turn oven light on.  LEAVE IT FOR 14 TO 15 HOURS.  Chill in refrigerator for 2 – 3 days.  This sets the yogurt and thickens it.

 

BE SURE TO SAVE 1/2 CUP FOR START OF NEXT BATCH.

CHANGE IS GOOD!

It seems like we all want change in our life but sometimes aren’t willing to do what we need to to get it.  Of course I’m talking about our weight issues.  We want to see that number on the scale go down until  it reaches our “goal” weight but…..what are we doing to make that happen.  WANTING change isn’t enough – we actually have to MAKE SOME CHANGES to see a change.  We want to SEE a difference in how we look – we actually have to DO SOMETHING DIFFERENT to see the difference.  People can guide you, people can help you, people can encourage you, but it’s you and you alone that can make that change and see that difference.

No one puts food in your mouth but you.  No one can make you eat more than you need or want.  In that same vein – no one can make sure you write down what you eat and count your calories or measure out the amount you’re eating.  No one will check to see that you’ve had enough water today.  No one will keep telling you that you need to eat 5 or 6 small meals a day.  (Unless you come to my meetings and then it becomes “harping”)  So, who has to be responsible to make sure you get to your goal.  YOU!!  

What do you make more important than your commitment to yourself to get healthy.  Is your work more important?  Is your family more important?  Let’s think about that.  If you don’t take care of yourself how can you take care of anyone or anything else and do a good job at it.  YOU are the most important person in the world!  You staying healthy and living longer is or should be your immediate goal and WHATEVER you have to do to reach that goal – DO IT!  Don’t put yourself second or third or anywhere down the line except in first place.  

Take the few minutes it takes to look up calories, to measure out your servings, to write down what you’re eating, to take a refreshing walk around the block.  As you see results that come from taking charge of yourself you’ll wonder why you haven’t done it before.

Let me end with one of my favorite sayings – and really think about it!!

IF YOU ALWAYS DO WHAT YOU’VE ALWAYS DONE

YOU’LL ALWAYS GET WHAT YOU’VE ALWAYS GOT AND…

YOU’LL ALWAYS BE WHAT YOU’VE ALWAYS BEEN!

As I said at the beginning – change is good!

FROZEN FRUIT TART

Give this one a try!

2 to 2 14 cups low-fat vanilla yogurt

9 inch ready-made graham-cracker crust

12 oz. fresh blackberries (can use any berry really)

1. Whip yogurt and pour into piecrust

2.  Use back of spoon to smooth out evenly and place in freezer for 3 to 4 hours.  Remove and place berries on top.  Refreeze for at least 20 minutes.

Serves 8 for 180 calories, 27 g carbs, 4 g protein, 7 g fat  PLUS it’s actually healthy!!!

New Recipe – New Favorites!

Hi Everyone!  I just got done spending a beautiful week (albeit a “sick” week) in California.  Nothing beats walking up and down the beach other than walking up and down the beach when it’s not sooo windy.  The best part of the week was coming home and having lost a pound!  It’s not that we were too sick to eat, it was that we just watched what we ate!  You can do it all – vacation and eat healthy.

I’ve discovered my two new favorite things to keep in the house ALWAYS – Fage lo-fat Greek yogurt (so much better than “regular”).  You have to try it! You can buy it in a container with jelly on the side  or just buy the big size and add your own – much more economical.

Another was pistachios.  Yes, I know they’ve always been out there but I didn’t realize I could have a snack bag of 30 (in the shell) for 100 calories.  I bought a pound in bulk and counted them out and now, for a snack, I grab a bag and it takes a l o n g time to eat them and a recent article said that 1 or 2 handfuls a day can lower the “bad” LDL cholesterol as much as 12%.  Wow!!!  The recall recently was for “out of the shell” so don’t worry!

This week I set myself a goal to walk 100,000 steps (10,000 a day is a great goal for anyone).  I have the rest of the day to go and have so far totaled 96,921.  Not bad, huh?  How do I know?  I’ve worn a pedometer all day, every day this week.  It’s the best investment you can make for yourself.  Also, having the goal made me walk more because I don’t like to “defeat myself” by setting a goal and coming up short.  Set yourself a goal this week and see how you do.

For the recipe – check the category RECIPE to see the Frozen Fruit Tart recipe added today.

SPAGHETTI SQUASH WITH VEGETABLES AND BACON

I LOVE this really low-calorie recipe!!  The entire recipe (THEY say it’s 6 servings) is 678 calories (or 113 calories per cup).  I could eat 1/3rd easily which is 226 calories!

 

1 – 2 1/2 pound spaghetti squash (I used about 3 pounds)

1 1/2 cup chopped broccoli (next time I’m using zucchini)

1/2 chopped red pepper 

2 cloves garlic, minced

1/4 tsp. salt

1/4 tsp. pepper (I used red pepper)

1 tsp. dried basil leaves

2 Roma tomatoes, seeded and chopped

3 slices turkey bacon, cooked until crisp and crumbled

1/3 cup shredded Parmesan cheese

Pierce the squash 3 or 4 times with a sharp knife.  Microwave for 5 or 6 minutes until tender.  When it’s cool enough to handle, cut in half and remove seeds.  Using the tines of a fork, scrape out the flesh so it forms “spaghetti like” strands.  Set aside the flesh.

Combine broccoli, red pepper, garlic, salt and pepper in a 2 1/2 to 3 quart saucepan.  Add 1/4 cup water.  Cover and heat to a boil over medium-high heat.  Reduce heat to medium and cook, covered, 3 minutes or until broccoli is just tender-crisp.  Stir in squash strands, dried basil, tomatoes and crisp bacon.  Cover and cook just until heated 1 or 2 minutes.  Spoon into bowl; toss gently with Parmesan cheese!  Enjoy!

I liked this even better the next day.  I actually did the squash early in the morning and chopped up the vegetables and then it took no time to make in the evening.  One cup has 5 grams of protein and 1 gram fiber and 4 grams of fat!!

YOUR FAVORITE DESSERT – IS IT WORTH IT?

Okay, I have to admit – I LOVE CHEESECAKE!   If I’m within a forks-length away, I gotta have it.  All my great rules like just take the last bite first go out the window.  I want it – I want it now – and I want it ALL!  And, guess what, I’m going to have it! BUT, and that’s a big BUT (or a big BUTT if I don’t do it right), I have to pay for it.  When I say pay, I don’t mean with dollars, I mean with MINUTES!  That’s right, minutes!  I know that I burn about 5 calories a minutes when I walk a 15 minute mile (keep reading and I’ll show you how to figure how much you burn per minute).  That average piece of cheesecake (which is about 2 oz.) is almost 300 calories (that’s almost 40 calories a BITE).  If I burn 5 calories a minute I have to pay for that cheesecake with 60 minutes of extra walking that week.  The next thing is – is it worth it?  For me, now, at my goal weight the answer is yes.  For you, if you’re trying to lose weight – only you can answer.  If I don’t exercise it off and I add something like that every day (300 extra calories) that would make me GAIN 1/2 a week.  THAT’S NOT WORTH IT!!

Okay, so here’s your formula to figure out how many calories you burn a minute.  The average person walks approximately 3 miles an hour or a 20 minute mile so we’ll work with that.  First — take your weight today times 2 and then divide that by 3.  The answer will be the approximate number of calories you burn per mile.  Divide that by 20 and you’ll know how many calories you burn per minute.  (If you do a 15 minute mile divide your answer by 15 instead of 20).  

Next time you want that “extra” – figure out for yourself if it’s worth it.  Sometimes it is, sometimes it isn’t – just remember, the choice is ALWAYS YOURS!

SIMPLE, BUT SIMPLY DELICIOUS BREAKFAST

This is just so easy even a kid could do it – and soooo good AND only 95 calories,

2 g fat and 14.5 g of protein!

                1/2 cup of Egg Beaters (or other egg substitute) 

                1 Laughing Cow Light Spreadable Cheese Wedge

 Spray a microwave safe mug lightly with nonstick spray and pour in the Egg Beaters.  Cut the cheese wedge into pieces and add them to the mug.  Cover and microwave for about a minute.  Stir gently and return for another 30 – 45 seconds or until set.  Have it with a piece of fruit for a perfect breakfast!!!  Hey, it even makes a great between meal, low-cal snack!