Fostering Healthy Thoughts
Twas the day after Christmas, I had put on 10 lbs
By eating the rich food, that was always around.
My stockings were tight, the seams they were busting,
From the constant barrage of food I was lusting.

My family wore clothes that were pretty snug too,
As they pleaded with me to try something new.
The only thing that fit was my stretch stocking cap
And in between my shirt and my pants there was a huge gap.

I had repeatedly licked every platter,
And convinced myself that it really didn't matter.
I avoided all mirrors, ran by them in a dash,
So I wouldn't have to look at my tight-fitting sash.

Tired of wearing those double X sizes,
I had to do something as the scale number rises.
When I learned of a Health Coach, I shouted
"Give me relief from the munchies" resounded.

When relief came, it was so kind and quick
And I no longer feel lethargic and sick.
I began losing the weight without all the strife,
Because my health coach guided me through the challenges in life.

The fat is melting, it seems to go POOF!
And the energy I've gained has gone through the roof!
The sizes get smaller as the scale shows less,
And thanks to my coach, my health is no longer a mess.

My eating is healthier, I've changed the bad habits,
And the weight I've lost, won't be recounted.
My lifestyle is changing, my food choices now healthy,
And used for refueling, not making me look like jelly.

For the first time in decades, I like my new self
And breathing is easier when I tighten my belt.
Mirrors are now my new best friend
Admiring my new shape and curves that extend.

Try as I did for too many years,
Without much success and a whole lot of tears,
Losing weight has been easy,
With my health coach who teaches.

Happy New Year and good health to you in 2013!
1. To keep from overeating at holiday parties, remember this important tip: Don't go to a party on an empty stomach. Have a protein bar or some other type of low fat, low sugar snack before you go.
2. Once at  the party, put a small amount of each food you want on a (small) plate. This way you can enjoy the goodies of the season and not feel deprived.
3. Drink club soda and cranberry juice for a low cal, refreshing and festive-looking drink.
4. Absolutely stick to your weekly exercise routine through the holidays to help burn calories.
5. Don't allow Christmas cookies or candy in your house this year.
6. Be organized about your food and plan your meals.  Make sure you have functional foods like lean proteins, vegetables and fruits at home.  These will help you eliminate the sugars and fats of holiday meals.
7. Know your triggers and emotional behavior. Use positive self-talk.
8. Call a friend or your health coach for support when you are in danger of impulse or emotional eating.  You can get through it without food!
9. Drink at least 64 oz of water every day including herbal teas.
10. Don't let mistakes thwart you from reaching your good health goals. Just get "back on the horse" and move forward. You Can Do It!
Happy Holidays and here's to your health! 

Food is often associated with social situations...such as popcorn and candy at the movies, chocolate cake at a birthday party, and beer at a barbecue. Keep the big picture in mind and trade unhealthy snacks for healthy ones. Pack your own 100-calorie pack of light popcorn for the movies, stick to just one bite of cake instead of a whole slice, and swap the beer for a low carb light version. You can still have fun without derailing your health goals
Never eat because someone is coaxing you to have something you shouldn't. Be prepared with different "scripts" for different occasions, like when the sales rep brings in donuts at work, or someone brings in holiday candy to the office (while you are losing weight), or a buddy wants you to have a beer with him. Examples would be... "Oh, no thank you! I am watching what I eat and I choose not to have it at this time!" or "Thanks anyways, but I'm working on eating healthier and that is definitely NOT on my list of things to indulge in" or "I just ate and I really couldn't eat another thing".
Have you ever been bitten by an Elephant?
How about a mosquito?

It's the little things in life that will bite you.

Sometimes, we see people make BIG mistakes that have the potential to destroy their health, family, career or reputation. But, that's not the focus of this message.

Rather, we're concerned about the little things (little mistakes). Many of you are working with me to learn new health habits through the our optimal health program. Sometimes, I see you feeling so good about your progress that you tell yourselves it's alright to deviate from the program - just this once. But, usually, once isn't enough and mistakes are made over and over again (like mosquito bites). Truth is that making these little and seemingly inconsequential choices (usually involving trigger foods or alcohol), is when bad health habits are re-visited and many are prdictably derailed from being successful. Do you know what I'm talking about?

If so, remember this: We are all 100% responsible for our actions and the choices that we make. You alone are responsible for what you do, don't do and how you handle the triggers in your life.

Resolve TODAY to "fly free" from past, present, and future victimhood. You have the unlimited power to control your life and achieve success!

Become aware of the "little things," and challenge them to make smarter, healthier choices while striving to achieve your good health goals! I am here to help you.

Strength Training.
Most people have heard that strength training (with free weights, machines or resistance bands) can help build and maintain muscle mass and strength. But, did you know that strong muscles lead to strong bones? And, if you have strong bones, it will help reduce your risk of fractures due to osteoporosis.
Millions of men and women have osteoporosis and it should be a major health concern for everybody. Strength training can play an important role in slowing bone loss and having stronger, denser bones. It creates good stress on your bones that stimulates calcium building and promotes bone growth.
Did you know that strength training has more benefits than those you get from aerobic weight-bearing exercise? Well, it does because it targets bones in your hips, spine, wrists and ribs which are the most likely to fracture due to osteoporosis. And, if you use resistance bands in your workouts that emphasize get strong and improving your balance - you will enhance your strength and stability which can reduce fractures because you will fall down less!
What are your results? Does strength training work for you? Let me know!
When was the last time you went an entire day without eating any processed food? If you're like most people, you probably can't remember.
Obesity, Type 2 Diabetes, Cardiovascular Disease and Cancer are among top 10 killers of people on this earth - and they're all linked to diets that are full of fat, sugar, sodium and over-refined grains (processed foods).
To break the habit of eating processed foods, try swapping out one processed food for a whole food every day for a week. The next week swap out two a day and continue until your diet looks more like it came from a farm rather than a factory or fast food place.

Here's an easy calculation to figure it out:  Take your weight in pounds and divide by 2. That number equals the amount of water in ounces you should be drinking every day. So, if you weigh 150 pounds then you should be drinking 75 ounces of water daily (150 divided by 2 = 75). Don't forget that consuming a sufficient amount of water each day is a very important habit of health!
Thanks so much to all who came to the Saratoga Farmer's Market last Wednesday to show support for Foster Good Health.  It was wonderful to meet so many of you! I hope you enjoy making the kale chips and reading my article in the Saratoga Seasons magazine.
Everybody LOVED our watermelon gazpacho shooters, so I'm delighted to share the recipe with you. Do you have a healthy recipe that you would like to share?

Teddy's Watermelon Gazpacho
3 cups seedless watermelon (3 cups of chunks & 1 cup cubed into 1/2 inch pieces)
1 TBSP grated lime zest
2 TBSP freshly squeezed lime juice
1 tsp freshly grated ginger
1 tsp salt
1 cup finely chopped tomato (seeded)
1/2 cup finely chopped cucumber
1/2 cup finely chopped green pepper
2 TBSP finely chopped green onion (or chives)
1 TBSP finely chopped, seeded jalapeño (I used freeze-dried)

Puree the 3 cups of watermelon chunks in a blender.  Cube and set aside the 1 cup of cubed.
In a large bowl combine, pureed watermelon, lime juice, lime zest, ginger and salt. Stir.
Add tomato, cucumber, green pepper, onion, jalapeño and cubed watermelon.
Stir all ingredients together.
Refrigerate and enjoy!
Best if chilled overnight.
Makes four 1 cup servings or 16 -20 shooters!
Different foods and beverages can impact your metabolism in many positive ways but their effect is small compared to what exercise and daily activity can do for you.
Your best bet for turning your body into a lean mean, calorie burning machine is to be physically active every day so you build muscle and boost your metabolism.
If you haven't exercised in a while, it doesn't have to be strenuous! Start just by adding more activity to your daily routine. For instance, committing to 20 minutes of walking, cleaning your house, or working in the garden a couple of days every week will help you get started. You can ramp up from there. And, if you have been exercising and your schedule will allow it, remember that early morning workouts are great because they give you the added benefit of revving up your metabolism for hours. Place your bet on doing these things and I know you will get into the Winner's Circle!

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Teddy Foster is the owner of Foster Good Health. She’s a certified, personal Health Coach who helps people improve their health and develop habits that can increase their longevity. Foster Good Health services include one-on-one programs for weight loss, nutritional supplementation, and increased activity and exercise. Many medical professionals and personal trainers utilize Foster Good Health as a resource for their patients and clients.

Teddy Foster is a well-known local speaker and events producer for topics related to health and wellness. She writes the wellness article "Fostering Healthy Thoughts" for the quarterly publication, Saratoga Seasons magazine.

Teddy is a graduate of Skidmore College, has two grown sons, and lives in Saratoga Springs. For more information or to schedule an appointment, please contact Teddy at 518-583-9762 or by email at .