Free Resources
Life Assessment
The Life Assessment is designed to provide you with an indication of how well you are doing in your Career, Relationships, Growth &, Development, Taking Care of Yourself, Financial Stability, Confidence Levels, and Unfinished Business.
Download: The Life Evaluator (PDF format)
Self Worth Evaluator
The Self Worth Evaluator is designed to provide you with an indication of how you currently feel about your own worth. Do you feel competent? Are you afraid of failure? Are you a positive person? Are you in control of your career? Do you know your strengths and weaknesses? Download: The Self Worth Evaluator (PDF format)
The First Step To Tracking Your Financial Spending
Identify where your money is going by creating a budget. Download: Financial Health (PDF format)
Life Satisfaction Check
Many individuals find that different parts of their life are working better than others. Frequently, our lives are out of balance, where we devote insufficient time to some things and too much to others. See where your life is in balance, and decide how satisfied you are with each of the activities listed. Download: Life Satisfaction Check (PDF format)
Health Resources
Helpful Weight Loss Tips
- Diets do not work! People go on diets to lose weight quickly, and once off they will return to their old eating habits. In order to lose the weight and keep it off you have to change the way you eat.
- Begin to add healthier foods to your eating plan that you enjoy, and that do not cause weight gain.
- Never starve yourself, as this will backfire on your weight loss results.
- Eat six times a day – Breakfast – Snack – Lunch – Snack – Dinner – Snack
- Healthy weight loss is losing 1 to 2 lbs a week
- Research how many daily calories you will need to take off 1 to 2 lbs a week
- Journal daily food intake and count your calories. An excellent resource for calorie counting is www.calorieking.com. They also offer a pocket size calorie book at a low cost.
- Practice portion control, and I recommend that you search the web for portion control plates that may work for you.
- If you have a habit of mindlessly eating while preparing meals, chew gum to prevent this.
- Yo-Yo dieting is stressful on the body, and you will most likely gain the weight back, plus a little more.
- It is very important that you get active and find an exercise program that works for you. Pick activities you enjoy, such as walking, swimming, or biking. The U.S. Surgeon General recommends a minimum daily requirement of 30 to 60 minutes a day of walking or easy-to-moderate intensity exercise for weight management.
- Don’t fall for fast weight loss plans.
- Begin by taking out one 100-calorie change for the first week. Begin to make a 100-calorie change each week for the next few weeks, and this will help you to significantly change your eating habits.
- Have a cup of vegetable soup for a snack or before a big meal to help with hunger or overeating. The following is a healthy recipe and only takes about 30 minutes to prepare and 4 hours to cook in a crock-pot.
Healthy Recipes
Healthy Veggie Soup Recipe
Ingredients:
- 1-can of no sodium stew tomatoes
- 1 box of organic vegetable broth
- 1-can small tomato paste
- 2 cloves crushed garlic
- 1-tablespoon olive oil
- 2 cups fresh spinach
- 1 cup diced zucchini
- 2 small onions chopped
- 1 red pepper chopped
- 1 small can no sodium corn
- 1 can small can lima beans
- 3-4 small potatoes sliced thin (will get mushy once refrigerated) optional
The following ingredients add for taste - Your call on how much to add for taste ...
- Basil
- Parsley
- Pepper
- Salt
Preparation:
Heat olive oil and sauté washed spinach, garlic, zucchini, onions, and peppers for 5 minutes.
Add all the above ingredients (excluding potatoes) and cook for 4 hours on low heat. After 2 hours of cooking time add in potatoes.
You can add any vegetables or beans that you like, and please feel free to take out the ones you do not like.
Vegetarian Stuffed Peppers - (One Serving)
Ingredients:
- 1 Red or Green Pepper
- 2 Ounces of mozzarella or cheddar cheese
- 2 fresh or 1 small can of low sodium tomatoes
- 1 clove garlic
- 1 Tablespoon of Parmesan cheese
- 1/8 teaspoon of garlic salt
- Pinch of salt optional
- 1/2 small onion
- 2 teaspoons of olive oil
Preparation:
Sautee onion and garlic in olive oil until soft, and then add tomatoes and simmer for about 5 minutes.
Place cheese in the peppers and add tomato onion mixture and sprinkle with Parmesan cheese.
Pre-heat oven to 375, and bake for 45 minutes or until the peppers are a little blackened around the edges.
Lemon-Rosemary Chicken Soup
Ingredients:
- 1 15-ounce can chicken broth
- 2 cans of water (measure from chicken broth can)
- 1 tablespoon of dried oregano
- 1/2 fresh lemon
- Sprig of fresh rosemary
- 1-1/2 cups of rotisserie chicken diced
- 1 Cup of sliced mushrooms
- 1/2 cup diced carrots
- 1/2 large onion or 1 small
- 2 garlic cloves minced or 2 teaspoons minced garlic
- 1/2 cup sliced celery
- 1/4 cup of orzo
Preparation:
Place all ingredients in a crock-pot (excluding the orzo) and cook on high for 3-4 hours. (Cooking time depends on how soft you want the vegetables).
Add the Orzo 1/2 hour in the last hour of cooking.
Beef and Potato Soup (8 Servings) - Divide & Freeze Portions
Ingredients:
- 1-1/4 pounds beef stew meat (trim off the fat)
- 1-1/2 tablespoons vegetable oil
- 1 large onion, chopped
- 1 celery stalk, chopped
- 8 ounces mushrooms, thinly sliced
- 1 carrot, peeled and diced
- 1 garlic clove, minced
- 6 cups low-sodium beef broth
- 3/4 cup canned crushed tomatoes in puree
- 1/3 cup dry red wine
- 3/4 teaspoon salt
- Coarsely ground black pepper
- 1/2 teaspoon dried thyme
- 1 to 1-1/2 teaspoons Worcestershire sauce
- 2 large russet potatoes (peeled and cubed)
Preparation:
- Cut stew meat into bite-size pieces. Heat oil in a large stockpot over medium-high heat. Add meat and brown on all sides.
- Transfer meat to a bowl. Add onion and celery to pan, adding more oil if needed. Cook, stirring, over medium heat 5 minutes. Stir in mushrooms, carrot and garlic. Cook, stirring 3 minutes. Add remaining ingredients except potatoes. Add beef.
- Bring to a simmer. Cook, partially covered, for 20 minutes stirring occasionally. Add potatoes and return soup to a simmer. Cook partially covered, until potatoes are tender, about 20 minutes.
Cooking Option: Cook all ingredients overnight on low (check meat for tenderness).
