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Happy Mothers Day

 


Article posted by Sherri Sacconaghi, April 30th, 2012

 

 


Okay mom, this one is for you. You spend all year taking care of others so this day is all about you. Yes, let your family spoil you, but take it one step further and spoil yourself.

 

I realized how rewarding little plan can be last year. After spending several Mother’s Days at a local amusement park with my kids, I finally admitted, spinny rides and cotton candy are not really my thing. I used to believe, if they were happy, I was happy. Usually true, but now I also believe, if I am happy, well, lucky them.

 

So after you receive breakfast in bed and flowers on your doorstep from your family, it is time to spoil yourself. This is a new thought for some women out there so here are some ideas to get you started. Oh and Dads take notice, you might be able to help out here.

 

  • Get a massage, facial, or pedicure. Obvious I know, but how often do we really take the time out to do these things. Go all out. Spring for the deluxe pedicure or a body scrub you have never tried before. Oh and no guilt attached.

  • Take a long walk/run. Try a new route through a park or by a river. Make it about the adventure and less about the fitness aspect. By yourself or with a friend. Maybe even pack a picnic and make a day of it.

  • Take a class. You know the one you always see advertised in the catalog and mean to sign up for but cant find the time. Now is the time. Photography, gardening, cooking or design. No better time than Mothers Day to learn more about what fulfills you.

  • Give back to moms in need. Spend the day cleaning out your closet and donate to Dress FOR Success. Collect all those travel shampoo bottles and soap and give them to a local women’s shelter or volunteer to serve a meal at your church or soup kitchen. Sometimes it really is about other people.

  • Go Shopping. Anything from a farmers market to the mall. Is it fresh produce on your mind or is it the Stuart Weitzman sandals you saw online. Treat yourself.

As moms and we love our families, and of course you may want to invite them along on your Mothers Day outing. Whatever makes you happy. Do it. You deserve it.

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Spring Favorite


Article Posted by Sherri Sacconaghi, April 16th, 2012

 


Spring has sprung and that means delicious, detoxifying spring vegetables are sprouting up. And what says spring more than asparagus.

Roasted, blanched, stir-fried or bbq these tender stalks are not only delicious, they are a body boosting powerhouse. Here are just some of the reasons to add asparagus into your menu planning this spring.

  1. Reduce Inflammation in the body. We all have inflammation due to poor food choices, pollutants and stress. This can lead to Diabetes, heart disease and cancer. Asparagus is loaded with vitamin C, zinc, maganese and selenium. All which reduce inflammation and help ward off dangerous chronic illnesses.

  2. Digestive support. Asparagus contains a carbohydrate called inulin. Inulin is not easily broken down by the body and becomes a food source for the healthy bacteria in our gut. It is rich in fiber and protein to help stabilize digestion. This means a calm, satisfied tummy.

  3. Blood sugar regulation. No need for the 3pm slump with asparagus around. It contains a high level of B vitamins. B vitamins help metabolize sugars which is critical in blood sugar management. Not to mention the fiber load (3grams per cup) may help ward off heart disease and type 2 diabetes.

 

I like my asparagus crisp and crunchy. To achieve this you only need to broil, roast or boil for a couple of minutes. Longer for those of you who prefer it a bit softer. But asparagus is so versatile, you can think outside the grill.

 

As spring in the Northwest means rain and cold, here is a recipe to try on cool spring evenings.

 

Asparagus pepper bisque

By: spa Bettie

Splash olive oil

3 stalks celery,

Chopped
2 handfuls fresh spinach

1-pound fresh asparagus,

Chopped
1 cup juice from bell peppers (3-4 peppers)*

1-cup vegetable broth

2 tablespoons earth balance (butter)

1 cup almond milk
1

Tablespoon flour (gluten free ap)

Sea salt, to taste

*Sub vegetable broth if preferred

Sauté celery, asparagus and spinach in olive oil. Add juice and broth, simmer until asparagus is tender. Transfer to blender (in batches if necessary) and puree until smooth. Return to pot to keep warm.

Meanwhile, in a small pan, melt 2 tablespoons earth balance. Add flour, blend and brown. Add almond milk, stir until creamy. Add to blended soup and combine.

So detoxify and enjoy all spring long.

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Baby Steps

 


Article Posted by Sherri Sacconaghi, April 1st, 2012

 

 


I eat healthy, exercise and do my best to live a healthy life. But there is one thing I have always struggled with. I cannot slow my mind.

 

Part of living a healthy life is to slow down, calm the mind and live in the moment. Acts of this kind have shown to reduce stress, and promote an overall feeling of well being. Easy right? Not for me.

 

I am one of those people who like to go, go, go. I like my workouts to be fast and furious. Yoga is a slow torture for me. I race from one activity to another but efforts to meditate last about 10 seconds before my mind starts to wander to my” to do” list for that day. But spending a few minutes everyday to be quiet is important to overall health and well being so I keep trying.

 

This challenge has been good for me. It reminds me that not everything that comes easily to me comes easily for everyone. Eating healthy is a challenge for some people. Fitting exercise in a busy day seems impossible to others. And meditation is difficult for me.

 

I tell my clients to start with baby steps. Once they experience how great it feels to eat healthier or add exercise into their day, it makes it easier to keep going. I’ve had people go from no veggies to a healthy vegetarian they feel so great. I know the same can happen to me. Baby steps. Five minutes everyday of just sitting quietly and being in the moment is my goal.

 

I practiced this on my recent vacation. It was the perfect setting to inspire me. A Buddha statue overlooking the ocean in a tropical breeze. I started my day there every morning for 5 minutes. I loved it. Okay, I was on vacation, which made it easier to calm my mind, but having the experience of being mindfully quiet for one week, caused to me feel the effect. I felt energized after those 5 minutes. I felt more patient during the day. It reminded me to be grateful for the good things in my life, things I often take for granted as I rush through my day. It gave me a taste of what an ongoing practice of meditation might offer for me. It has motivated me to continue this quiet time at home. Just like adding fruit and veggies into a diet takes practice to make it a habit, so does being mindfully quiet. So I will keep trying.

 

Not everything comes easy when trying to live a healthy life, but like many things worth doing, the benefits are often worth the time an effort. What do you want to add to your life?

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Keep Trying

 


Article posted by Sherri Sacconaghi, March 12, 2012

 

 


I love to eat healthy so sometimes I forget that not everyone has my same zest for green vegetables. My kids being amongst that group.

A common comment I receive from people is, “your kids must be really healthy eaters”. I nod my head and chuckle to myself. Yeah right. My kids remind me on a daily basis that I am weird because I make them eat too many vegetables and “everyone” gets Doritos in their lunch at school. Someday I want to meet this very lucky “everyone”.

So I battle on with my kids about eating healthy (ketchup is not a vegetable serving in my book guys). I want them to understand why eating healthy is important. I teach them what a serving size is of fruit consists of and what a serving of chips looks like. I help make the connection between their mood, energy and diet. They know what they should be eating, but hey, they are kids, and given the choice between pizza and a turkey sandwich, well, its pizza hands down.

But I know what I am saying is sinking in. When given the choice of fast food they will choose Subway over a burger place a majority of the time. They are familiar with Kholrabi , jicama and chard. They may not like it but they can identify it. If I leave Cuties and pistachios on the counter they will munch on those without complaint. Yes, I feel pretty good about my efforts most days.

While it is important to educate and introduce healthy foods to kids, it is also important not to push too hard. I noticed the harder I push the more they push back so I occasionally resort to sneaky mom tactics to supplement my healthy eating efforts. Did you know:

  • Blueberries will mask the green color of spinach in a smoothie.

  • Cauliflower mixed in mac and cheese makes it creamier.

  • Applesauce in place of oil actually makes pancakes and waffles lighter and fluffier.

  • Any veggie is more appealing if you are willing to let the child pick the dip.

In this house, as long as they are putting the good stuff in their body on a regular basis then I try to be lenient on some of the goodies. A challenge for me but it is important for kids to have a balance.

Role model, and educate your kids so they can make healthy choices and take a deep breath and be okay every once and awhile when you find an old Snickers Bar wrapper tossed under the bed. Maybe someday it will be old broccoli crumbs. One can hope.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Who is in Charge?


Article posted by Sherri Sacconaghi, February 28, 2012

 


We live in a society where we are bombarded with different choices about what to put in our bodies. The key here is, it is our choice.

Seems like everywhere I turn the past few months, someone is pointing a finger at someone else; at the schools, at fast food and at advertising for making them overweight and unhealthy. Whose fault is it really?

It is true that the fast food industry spends over 4 billion a year convincing us that their food is not only convenient and economical, but wholesome and nutritious too. I want to believe that there is real chicken in those nuggets. I would like to ignore that there is a day’s worth of sodium in that “fresh” burrito, but I know better. I drive right by.

As if targeting the adult senses is not enough, manufacturers spend approximately 17 billion a year appealing to kids. Yes, those tiny tots are the food company’s biggest allies. I too have suffered the mega meltdowns in the cereal aisle because my kids swear that the Frosted O’s are part of a nutritious breakfast…it said so on TV. Sorry guys, I know how to read a label.

And the schools. They are under fire. I live in a district where we have pretty nutritious offerings but even at that, their answer to falling below the nutritional guidelines for vitamins and minerals included increasing the pizza size. Yes, needs improvement. Until that happens, my kids buy one day a week and brown bag it the rest. A pain in the rear for this working mom, but until the nutritional improvements are made, that is the way it is in this house.

I am in charge of what I put in my body. Not fast food, not advertisers, only me. I encourage you all to do the following:

  • Get familiar with the nutritional information for your favorite take out places. Information for chain restaurants can be found online. You will be surprised what you thought was healthy is quite the opposite.

  • Read labels on the things you buy in the store. Become knowledgeable on daily allowances regarding sodium, fat and sugar. Some prepackage foods contain over a day’s worth of each in one serving.

  • Say “no” to your kids when you know he food they are asking for is not in their best interest. In the long run you are more influential than the advertisers.

So take charge of your health. You will be happier and healthier for it.

 

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Bookmark with:

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