Words of Wisdom

You’re good, but you’re going to be great. You’re the best, but you’re going to get better. Sometimes the paths we take are long and hard, but remember: those are always the ones that lead to the most beautiful views. Challenges come along, inevitably; how you respond to them determines who you are ~ deep down inside ~ and everything you’re going to be.
Increase the chances of reaching your goals by working at them gradually. The very best you can do is all that is asked of you. Realize that you are capable of working miracles of your own making. Remember that opportunities have a reason for knocking on your door, and the rights ones are there for the taking. You don’t always have to win, but you do need to know what it takes to be a winner. It’s up to you to find the key that unlocks the door to a more fulfilling life. Understand that increased difficulty brings you nearer to the truth of how to survive it ~ and get beyond it.


Cross your bridges. Meet your challenges. Reach out for your dreams, and bring them closer and closer to your heart. Get rid of the "if only’s," and get on with whatever you need to do to get things right. Go after what you want in life, with all the blessings of all the people who care about you. And find out what making your wishes come true really feels like

It’s that time of year – barbeques, pot-lucks, picnics, and nights too hot to heat up the kitchen. Try this delicious and nutritious salad.

Pinto Bean Salad with Spiced Molasses Dressing

Makes 6 servings

½ c sun dried tomatoes (not packed in oil)
1 clove garlic
4 T molasses
4 T Splenda
2 ½ Tablespoons cider vinegar
2 teaspoons olive oil
1 teaspoon dry mustard
1 ½ t minced chipotle pepper in adobo sauce (optional)
Salt and freshly ground pepper to taste
2 – 15 oz cans pinto beans, drained and rinsed
1 green bell pepper, seeded and diced
1 small red onion, diced

Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, Splenda, vinegar, oil, mustard, and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate at lest 2 hours before serving.

Per serving – 208 calories, 3 grams fat, 0 mg cholesterol, 38 g carbohydrate, 8 grams protein, 8 grams fiber.


Other Summer Tips:

Try Frisbee golf.
Walk early in the day or late at night when it is cooler.
Gardening can be fun and it’s hard to eat while you have dirt on your hands.
A push mower is a reward work-out.
Explore a part of our town that you haven’t seen before.
Visit the farmer’s market.

Top Ten Things You Don't Want to Miss this Spring!

1. Kite flying

2. Planting a garden

3. Raking your lawn

4. Walking outside

5. Washing your car (by hand)

6. Playing outside with the youngerster

7. Asparagus hunting

8. Dancing in the rain

9. Riding a bike

10. Spring cleaning

Chili Lime Shrimp

2 Tablespoons tomato paste

2 Tablespoons asian chili sauce (like Sambal)

1 pound extra-large shrimp (16-20 count), peeled, deveined

1 lime, cut into wedges

1.Combine tomato paste and chili sauce in small bowl.

2.Spray wok or large non-stick skillet with cooking spray; heat over high heat for 1 minute. Add shrimp; cook 5 minutes, or until shrimp turn pink, stirring frequently.

3. Add tomato paste mixture; toss to evenly coat shrimp. Divide shrimp evenly among 4 serving plates. Squeeze 1 lime wedge over shrimp on each plate before serving. Serve with additonal lime wedges and enjoy!

Serves 4- 105 calories, 18 g protein, 1 g fat, 5 g carbohydrate, 1 g fiber per serving.

Cloudy, With a Chance of Joy

by Katie Jay, MSW, Certified Wellness CoachDirector, National Association for WLSwww.nawls.com

I had been putting off walking Ruby all morning. The sky looked threatening and I didn't want to plod half way through our route and get caught in a downpour.

I could hear the wind ripping through the trees and clanging the wind chimes next door. At first, all I thought about was my hair getting messed up; and how things small, sharp, and grainy would blow into my eyes.

I thought about how hard it would be to hear my iPod over the bluster and about how much work I have to rake through.

As gusts of negative, self-defeating thoughts swirled in my mind like dry leaves caught in a whirlwind, I thumbed through a favorite book for inspiration; and I came across this familiar quotation:

"Destiny is not a matter of chance; it is a matter of choice." ~ William
Jennings Bryan

My mind calmed instantly, useless thoughts fluttering to the ground. A new perspective drifted peacefully into my awareness. And then a smile swept across my face.

"Ruby!" I chimed. "Here, Ruby!"

Suddenly, I couldn't wait to get outside. I practically skipped to the closet where I keep the leash and my "go kit." Ruby rushed to my side smiling from ear to ear.

No need for my iPod. I love blustery days! I love the feeling of the wind in my hair.

How had I forgotten? How had I let a few minor stresses at work (yes, it's tax time) rob me of my bliss?

The rain held off until we were exactly at the furthest point in our walking route from our house.

As the wind whipped my hair into a scary mess, the rain drenched Ruby and me. That happy dog pushed ahead, smiling. And so did I.

I'm sure my neighbor thought I was deranged as I neared my house, paused, shrugged, passed it, and kept on walking. We walked until we were tired and satisfied.

Dripping wet, exhausted, and exhilarated now, I want to share with you a secret of life:

Most of the time when we're griping about the clouds, the chance for joy is 100% -- if we choose it.

Your Assignment

If you've been walking around with your own, personal dark cloud over your head, remember your destiny is about choice, not chance.

Good Towels

The Good Towels
By Colleen M. Cook

This year my husband Roger and I are celebrating 30 years of marriage! My, how time flies. This summer we have attended many receptions for newly marrieds and have admired all of the great gifts they receive. We often joke about how great it would be to have a reception and invite all of our friends so we could get new stuff to replace our old worn out stuff. You know, like the toaster that only does one slice, the dull knives, and the old, “lost their fluff” towels.

Somehow after 30 years, we feel that we have earned it! Then I realized that we do have “good” knives and “good” towels and “good” china, but I have been saving them for years in the dining room and in my mother’s cedar chest.

You know, the ones I have been saving for…??? Well, that’s the thing I realized; that I didn’t really know exactly what or who I have been saving them for?? So I did it! Just the other day, I used the good towels! The good towels are bigger, softer, and even smell better than the everyday towels I have been using.

Such a silly thing, but using the good towels made me feel better about myself, and proud that I felt worthy of such a luxury. Since then, I have identified a few other little things that simply help me feel better; like keeping my car windows spot free, replacing my make up bag, getting my hair cut more often.

I don’t know about you, but I am quite convinced that my self-esteem is deeply connected to my eating and health habits. Hmm, seems that when I use the good towels, I feel better about myself and when I feel better about myself I eat less. Makes me wonder what other simple changes I might make. How about you? May I leave you with a challenge to do something special for yourself today. Something small and simple, yet something that will make you feel well and cared for. Then, see if it makes a difference in your eating habits. Come on; get out the good towels!

Girl Scout Cookie Time

It's that time of the year when all the little Girl Scouts and their moms are either knocking at your door or at the doors of the grocery store trying to get you to buy the goodies! We all have our favorite kind- no use of denying that! But when we actually broke down what you would have to do to work off those few seconds of heaven it makes you think twice! Here are a few of our favorites here at the clinic and what we have to do after we've indulged!

Samoas (the really yummy ones with Carmel and coconut and chocolate!)
Serving size is 2 cookies
8 g of fat
150 calories
19 g of carbs

Tagalongs (peanut butter with chocolate)
Serving size is 2 cookies
10 g of fat
150 calories
14 g of carbs

Thin Mints (need I say any more?)
Serving size is 4 cookies
8 g of fat
160 calories
22 g of carbs

This is based off of a 165# person- so mind you this is just a really rough estimate of what would need to be done! And also doing these activities for 60 minutes. Running is considered an 11 minute mile.

For Samoas and Tagalongs

Sitting for 1 hour 56 minutes
Standing for 1 hour 25 minutes
Walking for 43 minutes
Running for 25 minutes
Strength Training 29 minutes

For Thin Mints

Sitting for 1 hour 67 minutes
Standing for 1 hour 33 minutes
Walking for 45 minutes
Running for 27 minutes
Strength Training for 31 minutes

So before you fork over the cash stop and think how much it really is worth it to you!