Courage of a lion Friday

Be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places.

"Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one.

"And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints...."  Ephesians 6:10-18

The little cowboy is memorizing Ephesians and the Armor of God for his second grade class at Chanute Christian Academy.  As you know our house is always creative & fun. We make up songs to sing & play on the guitar,  we create plays to act out,

and movie night is a whole other story. 

The photo above was taken this morning as we recited the verses above for Friday's bible memory at school.  The little cowboy decided to dig this out of his closet to inspire him as he recited the bible memory verses one last time before Papa picked him up to head to school. 

Thank you for allowing him to be the guest DJ for our warm up session this week prior to exercise.  One Meltdown participant in particular kept his attention and I want to fill you in on the conversation in the car last night as we drove home from our Turbo Jam session at the FireEscape Coffee House. 

 **SPECIAL THANKS TO CORRIE LAWRENCE FOR HER HELP IN SETTING THINGS UP LAST NIGHT AND GETTING EVERYTHING READY FOR OUR OUR TURBO JAM SESSION!  THANKS TO FIREESCAPE FOR ALLOWING US THE USE OF THEIR ROOM, SCREEN, AND FOR THEIR CONTINUED SUPPORT

OF OUR MELTDOWN!

On the drive home the little cowboy said what a great time he had at the Meltdown classes this week.  He said, "Mom, I am really proud of _______ because he was the only guy at all of the exercise classes and he didn't seem to mind that he was the only boy." 

Then he went on to say,

"He must be a warrior, like the Romans, he is a man of great courage!"

I had to giggle as he said that last sentence because he was 100% right!  It does take great courage to exercise with 25+ other women and be the only guy

PLUS he always has a smile on his face!

What a great role model and support our #1 guy is for his wife and for the rest of the Meltdown participants ~ here's to you!!

Weigh in today has been just as I thought ~ lots & lots of inches lost and a little bit on the scales.  Remember that you are building muscle and because numbers were so great last week I expected to see a larger amount of inches lost . . . .BUT we still had some mega warriors who lost pounds & inches!

I always update you on my personal stats and this week I lost 3.1 pounds and 1 1/4 inches.  I am very happy with that and I am now in a smaller size than I was last week!  Thank you all for being wonderful cheerleaders and for complimenting each other on how wonderful everyone looks.  We are having a great time getting healthier and the relationships we are building make the journey that more fun!

Have a great weekend ~ with love & appreciation, Stephanie

Photo taken by Stephanie with assistance from the little cowboy

The little cowboy thought he saw something swirling in the sky

and he said it looked like angel wings.

Philippians 4:6-7 

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Our Friday weigh in is right around the corner and we all seem to be anxious this week about getting on the scale.  I think it is because we had such a record breaking first week weigh in that this week has been a challenge mentally.

Many of our participants have said they have been more tempted this week, hungrier, craved more things, and overall just felt like they have fallen short of their goal.  Again, it's a mental thing.  The first week of any lifestyle change brings excitement. 

 The second week is always the most challenging and this is the make it or break it week.  New habits are forming but our former self wants to surface to let us know it doesn't really like the new changes all that well.  It takes 21 days to form a new habit and we're almost there but we still have some adjusting to do.

Here's what I feel like always helps me when I get discouraged.  I remind myself that today is just that today.  If I ate something that I normally don't then I eat lighter at the next meal and get an additional 20 minutes (minimum) of exercise in. 

Don't let a mistake spiral you out of control. 

Recognize it and then move past it ~ don't let it sidetrack you or become a roadblock .

Turbo Jam is tonight at 6:30 p.m. at the FireEscape Coffee House!! We're excited to have a larger space for our class and we thank FireEscape for all of their support!

Things to remember for weigh in this week.  Measure your waist first this week ~ from experience the second week on average has a great loss as far as inches but it may only register a 1-2 pound weight loss.  That's why your friends and family have probably started to notice that you look more toned, your waist is trimmer, and your face looks thinner. 

Every bit of it adds up whether it is in inches or it is on the scale.

With love & appreciation for the awesome job you are doing ~ Stephanie

Wednesday Recipes & Answers to questions

I want to say a big, "thank you" to all of our Meltdown participants for last nights wonderful turnout for our Strength Training class!  We had 25 in attendance and our little cowboy was a wonderful DJ playing some pumpin' tunes as we warmed up!

Endurance seems to be the word of the week at our household so I want to take time to answer some questions and/or comments I have received regarding this weeks weigh in.

What are some tips you have prior to weighing in on Friday?

I recommend eating fish for dinner 2 to 3 times a week.  It's high in Omega's and it is easily digested.  Red meats tend to stay in your system longer and can often times measure a 1-2 pound increase.  (Tips from biggest loser blog)

What can I do for my cravings?

For me it depends on the cravings ~ here are a few I use especially when I crave something sweet.  You are probably tired of hearing this but I LOVE the 'I scream for ice cream' recipe.  I just posted it on the blog last week and I eat that just about every night.  I top it with 3-5 of the 100 calorie oreo snack pack cookies to give it a little crunch.  It helps me through the evening time when I think I need just a little something.  If it's during the day then around 2:30 p.m. I drink a hunger satisfaction crystal light mixed in my water and I eat some

Special K Cinnamon Pecan cereal (3/4 cup).  It is full of fiber and very filling.

If I have a craving for something crunchy and salty I turn to air popped pop corn or I get one of Orville Redenbacher's popcorn snack packet that you can put in the microwave.  It's the perfect amount and it is great when you're craving something crunchy.

I really feel portion control is the key to any craving.  It's ok to have something you really want but pay attention to the portion.  Kid a kid cone instead of having a full blown Blast or Sundae.  The microwave mini cakes are also really great if you have a craving for something sweet.  I always go for a 30 minute walk right after I have something that's a little extra in calories or fat.

**PLEASE NOTE LOCATION CHANGE FOR TURBO JAM

Due to outgrowing our room for our Turbo Jam class we will have Thursday's Turbo Jam sessions at FireEscape Coffee House at 6:30 p.m.  (On Main Street)



Top 1 toasted whole wheat pita with 1/2 c chopped tomatoes, 1/4 c shredded part-skim mozzarella,

1/2 c grilled chicken breast, and 1/4 c chopped sun-dried tomatoes

Sprinkle with minced garlic and oregano

Place under oven broiler until bubbly

Leaping Lemur Tuesday

The little cowboy loves lemurs and if you are a fan of the Penguins of Madagascar you know how hilarious King Julian is!  The Penguins of Madagascar are a family favorite of the Henry's and we DVR just about every episode and watch them together.  It was with great excitement last month that we traveled to the Safari Zoological Park in Caney, Kansas just to see the lemurs.

**Photos taken by Stephanie at the Safari Zoological Park

When we first arrived the lemurs jumped from their trees to side of the cages in anticipation of the "cookies" they knew would be thrown into their cages.  The little cowboy purchased two bags of cookies to feed to the animals along our walk through the park. 

The little cowboy made friends with this special lemur and he nicknamed him King Julian because he was a greedy little lemur who always had his hand out wanting a cookie.  I think he enjoyed one entire bag of cookies just from us.

King Julian thought we were such an easy target to beg cookies from that he brought along a friend for us to feed too!

We were finally all out of cookies and the lemur pal that we named Fred (not sure why Fred seemed to fit but he looked like a Fred) was not happy that we were out of cookies.  The little cowboy said, "Fred has to be full of cookies but he's still begging for more!"

As I looked back at these photos of our summer family time it made me think of my goal for this week and how I have been doing with week 2 of our Meltdown.

My goal this week is to find out what hungry is.  That may seem simple, or weird as the little cowboy said, but for me I'm not sure I really knew what hungry was.

We know when to eat or at least we think we know when to eat.  We're told to eat breakfast to fuel your body,  I normally eat lunch at noon, and I usually eat supper around 6 (prior to Meltdown).  Am I hungry at all of those times?  The answer is probably not. 

As creatures of habit or lemurs who love cookies we eat at specific times not necessarily because we're hungry but because it's what we've always done.  This week my journal has revealed that I eat sometimes out of boredom, because I'm stressed, or because I don't know what else to do.  I found myself wandering around the kitchen Sunday just surveying the pantry.  I wasn't hungry.  More bored than anything so I closed the pantry, put on my tennis shoes, and went for a walk.  When I returned back to the house I wans't hungry at all and the munchies I thought I had went away.

My challenge for you this week is to find out what hungry really is.  Don't just eat because it's that time of day.  Ask yourself on a scale of 1-5 (5 being ravenous), just how hungry are you?

Simple Butternut Squash

4 ww points for 2 Cups

244 calories for 2 cups

I LOVE thick, hearty and rich vegetable based soups in the winter. This soup has so much flavor that there really is NO cream required. You will be surprised at how easy it is to make and by the flavor. The onion, garlic and ginger give it a nice spice, while the brown sugar and squash sweeten it slightly.

Ingredients (4 servings)

• 1 Tbsp extra virgin olive oil
• 1/2 large onion, chopped
• 1 garlic clove, minced
• 1 thumb-sized piece ginger, peeled and minced
• 2 Tbsp brown sugar (I use brown sugar splenda) 
• 1 medium butternut squash, peeled and cut into chunks
• 3 c low-sodium chicken or vegetable broth (I use chicken broth ~ 99% Fat Free/low sodium)
• Sea Salt & Freshly Ground Pepper to taste

Optional topping: Toasted pumpkin seeds or almond slivers for garnish

Optional add in: Serve over steamed vegetables ~ My NEW FAVORITE way to make this filling soup even heartier.

Instructions

• Heat the oil in a large saucepan over medium heat. Add the onion, garlic and ginger, and sauté, stirring frequently, for 6 to 8 minutes, until the onion is soft, but, not browned. Stir in the brown sugar and set aside.
• Cook the squash in a large pot with the broth until tender, 25 to 30 minutes.
• Remove the squash from the heat, but do not drain. Let cool for 10 minutes. Add the garlic-ginger mixture.
• Work in batches, transfer the soup to a food process or blender and process until smooth.
• Return the soup to the pot and cook over medium heat for 5 minutes longer. Season with salt and pepper.
• Top each serving with a sprinkle of toasted pumpkin seeds or almond slices. Serve immediately.



Weekly Recipes

Happy Monday!  What a beautiful weekend we had & tons of opportunity for great walks & talks with the little cowboy.  He's planning & creating a new tree house.  I'm planning for a tree house on the ground ~ one that's alot safer than an actual tree house and less worry on this overprotective momma!

I have been busy in the kitchen this week working on recipes and cooking for the week.  I am posting new recipes from our Meltdown participants Donna Healy & Lori McKinney.  I love family friendly recipes that everyone can eat & that are full of flavor. 

Please be sure to thank these ladies for sharing & know I appreciate all of your help in making this blog website a huge success! 

We had an average of 294 hits per day of last week!!

Brocco-ful Cheesy Stuffed Chicken

Submitted by Donna Healy
1 tray Green Giant  Just for One Broccoli and Cheese Sauce
1 wedge The Laughing Cow Light Creamy Swiss cheese
Two 5-0z. raw boneless skinless lean chicken breasts cutlets
1/8 tsp. salt
1/8 tsp. black pepper

Preheat oven to 350 degrees.  Spray a baking pan with nonstick spray and set aside.
Prepare broccoli and cheese sauce according to package instructions.  Once tray is cool enough to handle, stir in cheese wedge, breaking it into pieces as you add it.  Mix well.
Place chicken cutlets flat on a clean and dry surface, side and side; season with salt and black pepper.  Evenly spoon cheesy broccoli into the centers of the cutlets.  One at a time, roll up cutlets around the filling; secure with toothpicks, if needed.
Place chicken rolls in the baking pan.  Cover the pan with foil and bake for 20 min. 
Carefully remove foil and return pan to the oven, uncovered, to bake until chicken is cooked through, about 15 min.
Makes two servings.  194 calories, 3g. fat, 547mg. sodium, 4g. carbs, 1.5g fiber, 1/5g. sugars, 34.5g protein.  Points Plus value 4. 

I wanted to let you know that Donna passed along the information to me regarding Weight Watcher meetings at Neosho Memorial Regional Medical Center.  The new session begins on October 31 at the hospital on Mondays.  Its open to the public and is a prepaid meeting.  Cost is $186 and can be spread into three payments.  One meeting is at 11:30; the other is at 5:30. 

Easy Frittata

submitted by Lori McKinney

6 Eggs (or egg beaters)

1/2 c. lowfat ricotta cheese

1/2 tsp sea salt

Fresh ground black pepper

**variations add 1/4 cup mushrooms, 1/4 c. roasted red peppers, fresh spinach

Beat eggs until slightly foamy.  Add all other ingredients.  Pour into pie plate or quiche plate.  Bake at 325 degrees for approximately 40 minutes until done in the center.

**I put olives, peppers, jalepenos, 1 tablespoon of ww cheese on put tons of veggies in it too!!

276 calories and 8.6 grams fat.

Raspberry Vinaigrette

submitted by Lori McKinney

1/2 c. olive oil

1/4 cup raspberry vinegar

2 tbsp. honey

1/2 tsp. fresh ground pepper

1/4 tsp sea salt

1 garlic clove minced

Combine in jar.  Cover tightly and shake vigorously.

White Chili

Submitted by Lori McKinney

1 tbsp. olive oil

2 skinless boneless chicken breast halves, cubed

1/2 onion, chopped

1 1/4 C. chicken broth (Low sodium 99% fat free)

4 ounce can diced green chiles

2 tsp. garlic powder

2 tsp. ground cumin

1 tsp dried oregano

1 tsp dried cilantro

1/2 tsp cayenne pepper

2 cans great northern beans

2 green onions, chopped

Heat oil in large saucepan over medium high heat.  Cook chicken and onion in oil 4 to 5 minutes or until onion tender.

Stir in the chicken broth, green chiles, and spices.  Reduce heat and simmer for 15 minutes.  Stir in the beans and simmer for 5 more minutes, or until chicken is no longer pink serve.

1 Cup 88 calories, 0.7g fat,



First Weigh In Friday

I am doing the happy dance for all of our Meltdown participants today!  Amazing doesn't even come close to describing the first weigh in! 

Here are some stats for you to think about from today's weigh in at the clinic (this is as of 2:30 p.m.) today and I know many of you will email after this blog post & I know numbers will go up but as of this moment we, as a group, have lost 80+ pounds this first week, 37.15 inches, with an average weight loss per Meltdown participant of 2.2 pounds!!  What a great first week!

I personally lost 2.6 pounds and 1.75 inches off of my waist!  I am looking forward to another great Meltdown week starting today.  Thank you for all of the sweet notes, emails, and Facebook posts about how much you love the Meltdown, love the fitness classes, & how much you are enjoying taking time for yourself.  A healthy lifestyle should be fun and Meltdown has been a BLAST!

**Photo taken at the Caney zoo.  The baby fawn lost it's Momma and they are raising it.  The little cowboy was asked to help bottle feed the fawn & you guessed it, he asked if we could take it to the farm to live.  He told the owner's of the zoo that we had a great little farm that the baby fawn would love to come live on:)

The little cowboy woke up with anticipation for a great Meltdown weigh in!  He's going to call me as soon as school's out to get an update on how everyone did.  He is your biggest supporter and was very upset he didn't get to meet Gaylen & Corrie this morning at FireEscape to be on the radio!  He loves the daily grind morning program. 

We listen to it every morning on the ride into school.

As I made out the grocery list last night and looked at what I needed to complete my meal plan I thought I would answer alot of the questions I have been flooded with on email as to what choices I make for breakfast, lunch, & dinner.

If you search this blog website you will find a ton of recipes but here are my go to items that I love each week.

For breakfast I like to have one of my yogurt parfaits loaded with fruit and little bit of cereal.  I like it because I can make it ahead of time and bring it with me to work.  

For lunch I really like Chicken or Shrimp Fajitas that I make with low carb wheat tortillas.  I usually eat one that is really loaded with veggies and little bit of meat.  

In the afternoon I find that around 2:30 p.m. I need a little something so I usually have a Chai tea or a Crystal Light Hunger Management Drink mixed with my water along with a 100 calorie snack pack or a laughing cow cheese wedge with 11 Garlic/Parmesan Pretzels.

Supper is usually seafood of some sort (scallops, salmon, cod, tilapia) along with 2 veggies.

My 8 p.m. indulgence is my recipe for ice cream.  Read my I scream for Ice Cream blog posting (just type it into the search on this blog site).  I use a banana and several strawberries to make it and top it with 3 100 calorie oreo snack crackers crushed on top.  It looks pretty and it gives my "ice cream" a little crunch.

What have you planned for meals for the week?  Email me we'd love to post your recipes or ideas.

Congratulations on an exceedingly abundant first weigh in week!

With love & praise ~ Stephanie  

‎"Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing." James 1:2-4

Bullies are everywhere.  Most of us have encountered them in our life at some point.  If you've been listening to the news this past week you have heard about how bullying has gone to extremes.  Kids are ostracized by their peers in a variety of ways like the internet, through texts, and at school.  

Today we are going to take a moment and look at our inner bully.  As you reflect on your accomplishments of the day do you play the tape in your head that focuses on your mistakes & failures?  Or maybe you have attempted to stay on track with healthy eating and your fitness program this week but you haven't ended up where you wanted. 
Rejoice in the fact that with Meltdown it is an opportunity to change. 

What happened in the past is just that ~ in the past!  Create a new endurance.  Let the past go, give yourself a chance to grow, and have joy along the journey.  Remember that a bully is not going to continue to bother someone who they feel is going to try & challenge them ~ so challenge yourself this next week with 3 nights of Meltdown exercise classes!  Say goodbye to your inner bully & hello to a healthy lifestyle!

I don't care what people think or say about me, I know who I am.
- Jonathan Davis

Recipe Wednesday

Congratulations on another great Fitness class!  24 in attendance at our Strength Training class & we were feeling the burn last night.

Exercise is becoming a habit and I thought some awesome recipes would be a great post for Today!  Enjoy eating healthy and I know you're going to love these as much as I do!

This recipe is for my new friends at Fire Escape Radio Corrie & Gaylen Lawrence who are supporters & participants of our Meltdown!  Gaylen is eating vegan for several weeks and I wanted to post a few recipes to inspire his healthier eating.

Lasagna Cups

INGREDIENTS

• 1 1/2 cups Veggie Marinara, jarred or homemade
• 3 ounce fresh spinach, minced
• 1/2 cup carrots, minced
• 1 garlic clove, minced
• 1 cup fat free ricotta cheese
• 1 egg white
• 1 tsp Italian seasoning
• Dashes of sea salt, black pepper and crushed red pepper flakes
• 8 oz low-fat mozzarella cheese
• 1 oz parmesan, grated
• 24 small square wonton wrappers
• Fresh basil leaves for garnish, optional

INSTRUCTIONS
1. Preheat oven to 375 degrees. Place a 12 cup standard muffin tin on a cookie sheet and spray each cup with nonstick spray. Set it aside.
2. In a medium bowl, combine spinach through crushed red pepper flakes.. Mix well then stir in 1/3 cup of the mozzarella. Set aside.
3. Start layering your lasagna cupcakes. Begin with a wonton wrapper and press it into the bottom of each muffin tin. Sprinkle a little Parmesan cheese, ricotta cheese mix and mozzarella cheese. Then, top with a little marinara sauce. Use around 1-2 teaspoons of all the ingredients depending on your personal preference, smoothing the surfaces with the back of a spoon after each addition. Repeat layers ending with marinara sauce. Top with reserved Parmesan and mozzarella cheese.
4. Bake for 18-20 minutes or until edges are brown. Remove from oven and let cool for 5 minutes. To remove use a knife to loosen the edges then pop each lasagna out.
5. Garnish with basil and serve.
Makes 12 Lasagna Won Ton Cups, 2 points+ each
Nutritional information per cup, calculated using caloriecount.com


If you like super sized servings then this recipe is for you!

From Hungry Girl's Website

El Ginormo Southwest Oven-Baked Omelette

 

PER SERVING (1/4th of recipe, 1 large piece): 188 calories, 3g fat, 590mg sodium, 17g carbs, 2.5g fiber, 5g sugars, 22g protein -- PointsPlus® value 4*

2 1/2 cups fat-free liquid egg substitute (like Egg Beaters Original)

1/2 cup fat-free milk

1 tsp. cumin

1/2 tsp. taco seasoning mix

1/2 cup chopped onion

1 tsp. chopped garlic

1/2 cup chopped red bell pepper

1/2 cup canned black beans, drained and rinsed

1/2 cup canned sweet corn, drained

1/4 cup canned diced green chiles

1/2 cup shredded reduced-fat Mexican-blend cheese

Optional toppings: salsa, fat-free sour cream, chopped scallions

Directions

Preheat oven to 375 degrees.

Line a deep 8" X 10" baking pan with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.

In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk thoroughly.

Add onion, garlic, and bell pepper, and stir well. Carefully transfer egg mixture to the baking pan.

Evenly add black beans, corn, and green chiles to the pan. Sprinkle with cheese.

Bake in the oven until the top has puffed and the center is firm, about 1 hour.

Allow to cool slightly. Cut into four slices. If you like, finish off with the optional toppings!

MAKES 4 SERVINGS

 

Back by Popular Demand is my wonderful Ice Cream Recipe!!  My new favorite twist on this recipe is to top it with a sprinkle of 100 calorie Oreo Cookies crunched up!  It gives you a little bit of chocolate and crunch!  Super yummy!

Scream for Ice Cream Recipe

 

1 large banana, sliced and frozen (I freeze the banana when I get home from work so it's ready by 8 p.m.)

3 Large Strawberries Frozen (or 6 small to medium size strawberries)

1/2 packet of splenda (if you like it sweet ~ I don't add any to the recipe)

4 oz No fat or Low Fat yogurt (I like to use Strawberry or Vanilla)

Makes 2 servings

Combine it all in your mini chopper or food processor until it looks like THIS!

Super creamy and YUMMY!! Check out the stats for it.

1 banana = 105 calories 0.4 g Fat

3 Large Strawberries = 18 calories 0.3 Fat

4 ounces of Low Fat Yogurt = I use a 90 - 110 calorie yogurt with 0-1 g of Fat

Total Calories per serving = 117 calories/serving

Meltdown Update Tuesday

  Exciting things are happening in our Meltdown & I want to update you on a few things!

Our first Meltdown fitness class was last night at First Baptist Church.  I want to say a big, "THANK YOU"

to Jackie Aday, Pastor Rick, & the entire board for allowing us to use the Good News Center for our Walkfit class on Monday nights.  First Baptist Church has always been a strong supporter for Neosho County and this is another way of showing their community support.  We appreciate you very much!

Meltdown T-Shirts will be available next week.  They are working on having all of the Meltdown shirts completed by Monday and will deliver them to the office.

It was a record breaking night last night at Walkfit!  We had 24 Meltdown participants in attendance and Vonda gave us a workout!  We walked 2 fifteen minute miles and the response this morning through email and phone calls has been a so positive! 

You loved the class and are excited for the rest of the week.

Tonight begins our first Resistance Band Strength Training Class at Central Park Pavilion.  We will begin promptly at 6:30 p.m. so be sure to be there a little early to get warmed up, bring a water bottle, your resistance bands, and a floor mat or towel.

**Walmart is out of resistance bands so if you were unable to get one please let me know through email or call me (620) 431-5770 as Neosho Memorial Regional Medical Center donated some resistance bands to us in case we needed more.

Our Meltdown weight loss goal for the week is for every Meltdown participant to have a 2 pound weight loss this week!  I know we can do it!

Great job to all of our ladies AND gentlemen for a wonderful first night of fitness classes!

With love & appreciation ~ Stephanie



I've been watching you Monday

We love really fast, get-your-spirit moving music on the drive to work & school on Monday's (really every day but especially on Monday).  The little cowboy knows just about every song on the radio whether it's Christian, Oldies, or Country.  The song came on the radio by Rodney Atkins, "I've been watching you" and the lyrics to the song are very meaningful & of course the out of tune voice in the back helped it to be even more adorable. 

The lyrics to the chorus fit our little "buckaroo" ~ here's a sample and I'll post the song below too so you can listen to it if you haven't heard it before.

He said I've been watching you dad, ain't that cool
I'm your buckaroo, I wanna be like you
And eat all my food and grow as tall as you are
We got cowboy boots and camo pants
Yeah we're just alike, hey ain't we dad
I wanna do everything you do
So I've been watching you

The song finished and the little cowboy said, "Mom, I've been watching you and so has everyone else in Meltdown ~ you're doing really good.  That's why everyone is so excited to join you.  Exercise isn't fun it's just something you have to do to keep your body feeling good.  Words of Wisdom from the almost 8 year -old.

Exercise is going to be fun this week and each & every week of Meltdown!  We are going to have a record turn out tonight for our Walkfit.  Make sure to bring along some water so you keep hydrated and arrive a little early so we can be sure to begin on time!

We have met 1/2 of my goal for Meltdown sign up participants and we have extended the deadline!  Make sure to refer your friends so we can meet our goal of 100+ participants and help Neosho County lose a ton!

Recipes for the week!  

Submitted by my special friend & Meltdown participant Donna Healy

Honey-Mustard Chicken with Roasted New Potatoes4  (6 oz) boneless, skinless chicken thighs
1/2 tsp. salt, divided
              freshly ground pepper
1/4 cup Dijon mustard
2 TBS. honey
1 minced green onion (shallot)
1 TB. minced fresh thyme leaves or 1/2 tsp. dried
1 pounds small red potatoes, cut into halves
Olive oil cooking spray
1.  Preheat oven to 375.
2.  Sprinkle chicken with 1/4 tsp. salt and pepper.  Place in a large baking dish.  Combine mustard, honey, shallot and thyme in a small bowl to form a paste.  Spread over chicken.
3.  Add potatoes to the pan and spritz with olive oil spray.  Sprinkle potatoes with 1/4 tsp. salt and pepper.
4.  Bake about 50 min., stirring potatoes once, until potatoes and chicken are tender.
Serves 4.
Nutritional facts per serving.  280 calories, 6g. fat, 30g protein, 27g carbohydrates, 2g. fiber, 610mg. sodium.

http://youtu.be/oqYUns2YQik
  

Fearful or Fearless Friday

Excitement is in the air this morning!  It's the eve of Meltdown and as I was walking this morning I thought about the mix of emotions that run through your mind when you start a new task.  It divides you right down middle.  Part of you is fearful but another part is fearless as you throw caution to the wind and move into a new phase of a creating a healthier lifestyle.

As I stepped onto the scale at the office this morning I took a deep breath and said goodbye to the number on the scale.  Our first Meltdown was amazing and I was blessed with many things on that journey ~ lower cholesterol, lower blood pressure, decreasing my weight by 16.8 pounds (that .8 is very important), & losing 2 pant sizes.  This second Meltdown feels even more important to me as I look at my goals as not just being a number on the scale but I have fitness goals I want to accomplish this time around.

As you get prepared for the beginning of your Meltdown journey please know that it can feel like the scale has big gnarly teeth. 

It really doesn't:)  

As you take a deep breath and step onto the scale  tell yourself that you are saying goodbye to that number.  It is just the beginning. 

You have to have a starting point in order to be successful.  Knowing your numbers allows you to know where you are going on your Meltdown journey.

Congratulations to you for stepping out of your comfort zone and starting!

You have chosen not stay sidetracked and sitting down on the bleachers of life ~ a journey begins with the first step and your journey is this Meltdown.

Have a blessed day ~ Love, Stephanie

Warm Apple Pie Thursday

When I think of fall I think of Apples and Pumpkin Spice!  My two new favorites for fall . . . . .
 pumpkin spice coffee from the WiFi Coffee Shop on Main Street and this wonderful Apple Pie recipe I found from Hungry Girl. 

I had to try out the recipe on the ladies at work and I think at our Meltdown meeting for Healthy Cooking I will fix this as our dessert.  We love apples at the Henry Homestead so this was a crowd pleaser with my cowboys too! 



• 1 medium Fuji apple, cored and cut into 1/2-inch cubes
• 12 - 15 pieces Red Hots Cinnamon Flavored Candy (found at Walmart in candy isle)
• 1/2 sheet (2 crackers) low-fat cinnamon graham crackers (I used regular and it was still great)
• 2 tbsp. Fat Free Reddi-wip (or more!)
• Dash cinnamon (I would use nutmeg too)

Put apple cubes in a microwavable cup or mug. Top with Red Hots -- the more you use, the hotter your pie in a mug will be! Cover and microwave for 2 minutes. Stir well. Re-cover and microwave for an additional 1 - 2 minutes, until apple cubes are soft.

**I actually used an entire bag of apples and sliced them up, put them in the crock pot and added the red hots to it ~ 1 bag of apples plus 1 entire box of red hots plus a about 1/2 cup of water.Meanwhile, place graham crackers in a plastic bag and thoroughly crush through the bag; set aside.

Once cup or mug is cool enough to handle, mix contents well. Allow to cool for about 10 minutes.

Top with most of the crushed graham crackers followed by the whipped topping. (Use a double serving, if you like!)

Sprinkle with cinnamon and remaining crushed grahams. Voila!

MAKES 1 SERVING PER SERVING (entire recipe): 140 calories, 0.5g fat, 44mg sodium, 47g carbs, 3.5g fiber, 24.5g sugars, 0.5g protein -- PointsPlus® value 5*

The Sky's the Limit Wednesday

" They said jump. I couldn't.
They said Jump. I wouldn't.
They pushed me- And I flew."
--- Lindsay B., Age 16 --- Kansas

**Photo taken by Stephanie on top of the hill on our hay meadow.

Thank you to KINZ for a wonderful interview experience yesterday morning!  Mike was so great & he made the radio debut an enjoyable 5 minutes.  I barely made it inside the office and the phone lines began to ring ~ Neosho County residents are as excited as I am about the Meltdown.

Here are a few questions I have been asked and I want to clarify on several things . . . . .

I can't attend the Meltdown kickoff this Saturday, September 17th from 9 -11 ~ can I come in before or next week?  Yes!  You can schedule an appointment this week to come in prior to Saturday.  Call our office at (620) 431-5770.

What happens at the kickoff ?  When you arrive at the Health Department (320 E. Main St) on Saturday you will receive a registration packet and a registration form.  You will fill out the form with your t-shirt size and at that time you will pay your $12.  Stephanie will go over the packet with you so you aware of our blog website, facebook page, and you have our email address.  You will also have list of the exercise classes offered, nights, times, and locations.

How long will it take on Saturday and do you weigh me?  I would allot for 30 - 45 minutes.  Our nurses will weigh you (or you have the option of weighing yourself), waist measurements will be taken, and your blood pressure.  Included in your registration packet is a Meltdown measurement card that you record your stats on.  Stephanie then receives your numbers and you will have a record put in your Meltdown file that ONLY STEPHANIE SEES.  We have to have a starting point for your Meltdown and then weekly weigh-ins plus measurements.

I don't have a team member can I still sign up for Meltdown?  Yes!  If you would like a power partner who is also doing Meltdown by themselves we would be happy to match you up.  It's always more fun with an exercise buddy!

When do exercise classes begin?  Monday, September 19th!!  We wanted our systems to be full speed ahead for a powerful first week of Meltdown.

How do we get updates and stay plugged in?  Make sure Stephanie has your email address.  "Like" us on Facebook ~ Neosho County Meltdown.  Go to our blogsite http://neoshocountymeltdown.blogspot.com/ for recipes, motivation, & updates.  Weekly updates for Meltdown will also be on KINZ ~ my goal is for an average weight loss of 2 pounds per Meltdown participant!!  We can do it ladies!

What if I have questions, need motivation, etc?  Give Stephanie a call.  I am here for each and every Meltdown participant.  If you are having a struggle stop by the office, give Stephanie a call, or email her.  We've all been there and we are here to lift one another up!

Have a blessed week and I look forward to seeing you on Saturday at kickoff!!

Love, Stephanie



Strength Training Tuesday

Last night the little cowboy and I decided we would break out the resistance band training DVD to practice for our Meltdown classes.  This DVD stated how resistance bands work just like weights.  The idea is that they work with the bodies own resistance to sculpt and tone.  It is to be done 1-2 times a week along with 5 days a week of cardio to get the best weight loss results.  Resistance band strength training focuses on strengthening your core and increasing your muscle tone which burns calories more efficiently and quickly.

When I first took a look at the light pink band I thought to myself that there is no way this small band could give me a workout ~ and then we pressed play.  The 7-year old cowboy loved the music and the idea of strength training.  He said, "this is just like we do in gym class, mom."  The video started with your arms, then to the abs and lower back, then finished on the floor with your legs and thighs.  The DVD was about 40 minutes long and when I finished I felt great, hit the shower, and then headed for bed.  When I drifted off to sleep last night I remember saying to myself that the DVD wasn't that bad. 

Then morning came.

The alarm went off and I attempted to place one foot on the floor ~ attempted is the key word!  I think every muscle from head to toe felt the burn this morning.  I put on my walking shoes and headed out the door for a quick walk and by the time my muscles were warmed up I didn't feel as sore. 

I am a believer in strength training with resistance bands now ~ be sure to sign up for my class on strength training on Tuesday's!!

Make sure to mark our Meltdown Fitness Classes down on your calendar ~

Walkfit with Vonda Page Monday's at First Baptist Church 6:30 - 7:30 p.m.

Resistance Band Strength Training Tuesday's at Central Park Pavillon  6:30 - 7:30 p.m.

Turbo Jam & Zumba Thursday's at Ronda Lane  6:30 - 7:30 p.m.

Intentional Monday

Look at the rainbow, and praise him who made it; it is exceedingly beautiful in its brightness.

  It encircles the sky with its glorious arc; the hands of the Most High have stretched it out.
                                                                   Ecclesiasticus 43:11

**Photo taken right outside my house ~ the little cowboy told me to grab my camera & come see God's beautiful picture.  He was right ~ look at the awesome colors in this rainbow.

I was taking the little cowboy to school this morning and we had the KFEX (FireEscape Coffee House Radio) 93.1 on.  I love to listen to the morning show and I always feel like it fills me up with a dose of positive before my day begins. 

This morning the radio personality and his wife were discussing how over the past two years the weight he had previously lost (60+ pounds) had gradually crept back on.  He stated that life happened, they moved, he had an injury, etc and the weight gradually crept back on. 

He went on to say that he still had photos of himself sporting his slimmer body on his phone ~ his new goal is to get back down to the size he was a few years ago.  He wanted to start now so he could be where he wanted to be before the holidays and he wouldn't have to set a New Year's resolution.  He would be living it! 

His wife asked him what was the difference back then ~ when he started his weight loss journey.  He said the words that really hit home for me. 

He said, "I met each day with intention".  He intended to eat better, making healthier choices, exercise, and most importantly he intended to see his efforts rewarded on the scale.

What do you intend to see at the end of your Meltdown Journey?  My intention is to see an additional 20 pounds fall off by the end of our 9 weeks of Meltdown!  Set your goal today and make sure to get registered for Neosho County Meltdown!

Registration for Meltdown has begun and our kickoff will be held this Saturday, September 17th from 9-11 a.m. at Neosho County Health Department  320 E. Main Street  Chanute, Kansas 66720!  For additional information call (620) 431-5770.

With love and abundant blessings ~ Stephanie