Winter Weigh-in Challenge

You simply DO NOT have to wait one day more to give yourself the best gift you ever could. Your health is not only a gift to you, but to your family & friends. I challenge you to look at the way you eat differently, when you eat to live instead of living to eat the rewards are endless!! As always it's best to consult your doctor before making changes to your diet & exercise. I am not a physician, this post is intended to serve as informational purposes. 

Breakfast, Lunch Snacks and Dinner (say what?!) YOU MUST have PROTEIN in every meal to help your body build muscle (you know the stuff that eats your fat, not boy beach muscles)!

Seasonings- yes it can still taste AMAZING! Trader Joe's 21 Seasoning Salute ( I swear by it, cook my veggies in it too!) Pepper, yes! Salt, limit it! 

Carbs- just like anything else in life, there are good & bad. Carbs are best in the morning/early afternoon as they are easier for your body to put to good use, sorry no cobbler before bed.

Hydrate- Seriously, this is THE MOST IMPORTANT THING YOU NEED in your new lifestyle, water. I drink 1 gallon a day, and the thought of it at first was disgusting! Now I am so in love with water it's practically the only thing I drink. PLEASE DRINK 1 BOTTLE OF WATER BEFORE EVERY MEAL & EVERY SNACK, PEOPLE CONFUSE DEHYDRATION WITH BEING HUNGRY.

Breakfast Ideas-no you can't skip it! This is your MOST important meal of the day! You'll thank me, I promise! All breakfast ideas listed are around 250-300 calories (the MAGIC number)

• Goat Cheese Egg White Omelet (1 whole egg & 2 egg whites) topped with 1 oz. (think the size of a 50 cent piece) goat cheese, plus a 1/2 WHOLE WHEAT English muffin & 1/2 cup sliced strawberries or 1/2 cup pineapple. 
• Special K Cereal 1/2 cup with 1/2 cup low-fat milk/almond milk, 1/2 cup seasonal berries & 2 Tbsp. slivered almonds (on the side or in the cereal) 
• Oatmeal (I LOVE Trader Joes, it's gluten free and yummy) 1/2 cup dry oats, 1 cup of water,  Flax Seed, I add to mine brown sugar, 2 Tbsp. slivered almonds or pecans. I also do an AMAZING pumpkin pie oatmeal that I will post later :)
• Ricotta Cheese & Fruit Heaven! Make it pretty & layer this bad boy in a tall glass, layer 1/2 cup part-skim ricotta cheese with 1/4 cup mango, 1/4 cup strawberries, & sprinkle with cinnamon. Top with a Tbsp. organic granola with flax seed. You're welcome :)

Lunch Ideas-and no we're not skipping this meal either! All are around 350 calories (are you seeing a theme here?)

• Salads- I LOVE a good salad, don't let dressings RUIN & sabotage your new and healthy way of living, get it on the side, know the calorie count! Simple thing to remember: RANCH DRESSING SUCKS, it may taste yummy but it is horrible for your engine (would you throw sugar in your car's gas tank? I wouldn't either.) Key to a filling salad: PROTEIN (Chicken, Tofu, Steak, Chicken, Shrimp). Eating out? Order a salad, check the calories though, you'd be surprised some restaurants can RUIN your salad with hidden calories.
• Chicken Breast & Veggies- Remember this rule of thumb always, meat shouldn't be larger than the palm of your hand not Shaq's hand. Veggies are good, veggies are great, put lots and lots on your plate! 
• Steak & Veggies-same rule applies here with size of meat just like in the chicken lunch!
• Subway-EAT FRESH! But be wise and STAY AWAY from Mayo, Ranch and if Jared didn't promote it, don't eat it! Look at their Eat Fresh Menu & follow the guideline, don't add the bad, skip the chips and cookies!

Dinner Ideas-lookie here, we ARE eating! All meals here are around 400 calories.

• Trader Joe's Frozen Turkey Meatballs with Trader Joe's Frozen Brown Rice & Marina Sauce
• Grilled red & yellow bell peppers sauted with yellow onion served with a grilled chicken breast
• Ground Turkey Chili (NO SOUR CREAM, but, "yes please"! on the fat-free cheese, no more than the size of a silver dollar, trust me it's enough)
• Chicken Breast & Veggies- Remember this rule of thumb always, meat shouldn't be larger than the palm of your hand not Shaq's hand. Veggies are good, veggies are great, put lots and lots on your plate! 
• Steak & Veggies-same rule applies here with size of meat just like in the chicken lunch!

Snacks- yes please!!! I want you to snack, I want you to feel like you have eaten all day, I don't want you to feel hungry. STAY AWAY FROM 100 CALORIE SNACK PACKS, THEY ARE TYPICALLY JUNK FOOD! Below are 100-200 Calorie Snacks, have 2 a day (1 in between breakfast & lunch & 1 in between lunch & dinner.)

• 1/2 cup 2% low-fat cottage cheese with 1/4 cup mixed berries
• 1 large hard boiled egg
• 3/4 cup nonfat yogurt 
• 1/2 cup edamame
• 10 rice crackers with 1/4 cup salsa
• 1 oz. dark chocolate
• 3 cups air-popped popcorn
• 1/2 cup veggies & hummus (size serving suggestions on package)
• Almond Butter & 1 small apple
• Pro-Complete 40 Protein Shake (this in my opinion is the BEST shake on the market, it tastes amazing! I love the chocolate, they also make vanilla, strawberry and banana). 

Fat Kid Friday- My friend Matt Valdez shared his weight loss story with me & introduced me to Fat Kid Friday. 1 day a week it's okay to splurge, just don't make it a habit. 1 day of bad eating does not ruin your hard work, rewarding yourself once a week keeps you from ruining your new lifestyle. 

This was the picture that made me change my life. I never thought I was fat or unhealthy until I saw this photo, I felt so full of life but my choices in food & lack of exercise were going to end up killing me! And the photo in the blue bikini is me NOW!!!

B.U.L.L.Y. Bio & Appearance Requests

Courtney is a California Native, she grew up in the Inland Empire on her family ranch in Chino. Courtney was bullied as a child at her home by her own father, and then at school the bullying continued with her peers. She decided to make her life a story for others to learn, grow and heal their spirits. As a wife, mother, motivational speaker, writer, philanthropist and volunteer she hopes to motivate and inspires today's youth to make a difference in their schools and communities. 

Courtney speaks to students candidly in regards to how bullying can impact a persons life. Presentations are customized to the specific needs of the school/organization, taking into consideration the age of the audience. Material is geared towards today's generation in a fun, upbeat atmosphere, involving the participants in discussion and action plans for themselves and their school/organization.

Those that are looking for more than a one-day speaking presentation opt for the hands-on program where Courtney shows participants how to develop B.U.L.L.Y. Peer Leaders. Team Building is implemented and an action plan is put into place. To reserve Courtney at your next event please contact her via email at costeen.coco@gmail.com please place B.U.L.L.Y. in the subject line.

My Weird Post-Because normal isn't working.......

So I've ventured into a challenge launched by my pastor at church, to be weird. I know, I know, it sounds strange to me too! Craig Groeschel is the author of Weird and I am absolutely in love with what the book has been challenging me to do, it's been very eye opening and I'm looking forward to some positive personal growth. Regardless of your personal faith or beliefs, I highly recommend this book. It's (the book's) approach to life is refreshing and new, here I will share my thoughts on what Craig inspires in my personal thinking. 

In the Introduction of the book he writes about the moment in his life where he begins to question what we are really "living" for, this I would call a "life defining moment" (check my blog sidelines to learn more about life defining moments). He speaks with candor about how in his sophomore year in college one of the most "normal" girls fell asleep at the wheel and died. He goes into details about how her death made him look deeper into "is this all there is to life? Why am I here? What if that had been me dozing off behind the steering wheel? If my life ended now, would it matter? What happens after you die? Is there really a God and a heaven and a hell and all the Christian stuff I've heard about.".

I know I've had those same questions float around in my head for years, sometimes I try desperately to repress those thoughts, just so I could be normal. But, (yes there is a but) I just don't care about being normal anymore! I want my life to be "weird"! I want to be the person who has a "to-don't list" (read Weird to understand this personal want of mine), I want to spend the time I have been given here on Earth wisely, I want more from myself. I want to worry less of what others think of me and to spend more time worrying less. I want to be the person who doesn't wish there was more time in a day and just use my time wisely. I want to be the best individual I am capable of being. 

Keep posted on this thread for more Weirdness!!

Reflection: 

What will you challenge yourself to do differently?

Healthy & Tasty Treats-Recipes from my Personal Collection

Purple & Green Breakfast Smoothie

1. 1/2 cup Spinach 
2. 1/2 cup Orange Juice
3. 8 Blackberries-fresh or frozen
4. 1/2 Banana
5. 4 tbs. Vanilla Yogurt 
6. 1 scoop Flax Seed
7. 2 handfuls of Ice 

Mix all ingredients in blender until the spinach is full broken down, enjoy!!! Fruit & Veggies served the easy way! My 5 year old son & 12 year old daughter LOVE this delicious snack, you can also use it as a breakfast replacement as a "meal on the go'. 

Life Defining Moments

Those that know me personally and know me well have heard me say "life defining moments".  It's my personal belief that in life we are presented with moments in our life that can act as "life defining moments". These are moments in your personal life that shape the individual you are, that can alter your "path" in life, that will be memorable and you will be able to recall throughout your life.

These are the moments that make us who we are, shape our future and can change the way we "think" & the way we "do". There are other moments in our lives that are simply that, moments. These are things that happen and they are the things that don't change who we are as a person, they also don't change our direction in life. Now, that doesn't mean you can't and don't learn from those typical moments or experiences, but it does mean you weren't changed by it. 

Don't let "typical moments" influence the way you live your life. A typical moment can be something as simple as someone being promoted before you, you have felt you worked hard and think that you deserve the recognition. Does this change you as a person? No, you still are employed, still in the same position, still receiving pay. Your pride may be bruised a bit, but did YOU actually change? 

Now, a "life defining moment" is just that, it defines you as a person, it has the ability to change how you "think & do".  One of my personal life defining moments was when I was about 11 years old and I was at the racetrack with my parents, our horse was racing that night and we were there early to watch them warm up and so my parents could speak with our trainer prior to the night's big race. My dad was talking to our racehorse trainer Jim Maple, whom I had idolized as what a man should be to his daughter. I was standing nearby them both as they had a conversation and wanted to ask my dad a question. I of course said, "excuse me (because you didn't address him any other way, or dare to interrupt) dad, when you have a minute I want to ask you something". He ignored me, he wouldn't even so much as make eye contact. I waited for what seemed like an hour, I'm certain it wasn't, but as a child that of course was the feeling. Jim stopped the conversation and told my dad that I had been waiting to ask him something. My dad told Jim I could wait and that whatever I had to say wasn't important. Jim shook his head as if he was disappointed in my father's response. I waited longer and wanted to be recognized so I tapped my dad's side and said excuse me again. This time my response was a slap to the face so powerful that it knocked me to the cold hard cement. My face instantly felt the heat of the blood rushing to my cheek, swelling was nearly instant and my hands were stained with gravel imbedded in my palms. I was embarrassed and started to cry. 

It was what happened next that defined the way I thought as a person. Jim told my father if he ever touched me again he would have to involve himself and that he would no longer affiliate himself as our trainer. Jim stood up for me, he intervened, he made a difference in the way I thought as a person. I knew that the way my dad treated me throughout my life was wrong and now others did too. I knew then that one person had the ability to make a change in someone else's life if they cared, if they spoke up. This defined the way I thought as a child and the way I still think as an adult. This was one of many of my life defining moments. Jim passed away a few years ago, to this day he still touches my heart. In my book I will share more details about how Jim influenced me as a person. 

Things to reflect on: Who has influenced you? What have your life defining moments been? How did they shape you?

Who's Daughter am I Anyway?................

I am the daughter of Drake and Jana Dale. Raised in an upper middle class family in Southern California, I am the only child. I was abused as a child, and this is the first time I've ever written it to the world without fear of retribution. My story is like many children who live this life, we looked "typical" from the outside. Inside however, well, that's quiet different. My father, Drake Edward Dale was a hard working man, self employed as a Pawn Broker, he was very bitter toward the world and wore a chip on his shoulder most of the time. Drake was difficult to connect with and have any type of bond with, he had moments of kindness, but most of my memories are of his monstrous ways. At any given time he would go from being amused you were his child to a mad tyrant calling me names like "whore, bitch and slut".  I used to wish he would die, I would pray to God that he would save me from this miserable man and take him far, far away so he couldn't hurt me or my mom.




For more information on my personal story please continue to follow my blog and look for updates as I write my book "Famous in her Own Mind".

My Personal Collection of Poetry

Here I will share my personal collection of poetry I have written over the years. Writing has always provided me great refuge and provided me a therapy that no person could ever offer. There is something about the freedom of my thoughts with a pen in hand against a blank sheet of paper has always been soothing. 

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I wrote this poem many years ago when I was seeking a relationship with Christ.

Set me free from my internal misery. Help me end this insanity. Make my life have clarity, help my emotions run free. Keep me in sanity, surround me with your sanctuary, make me at peace with me. Guide me to the right of ways and show to me the brighter days and carefree ways of you. Surround me with your loving touch that I crave and need so much. Whisper softly in my ear, it's you, it's you. Tell me how you truly love and how you are sent from up above, it's true, it's true. You and I are meant to be, why is it only in my eyes I see. It's you, it's you. Tell me that you love me much and it's my touch you crave, teach me how to behave and be free, so free. Turn me loose and let me free, take me from my misery and show me the commitment of love, dear love. 

Where to Find Things

Beauty is in the eye of the beholder, laughter is found in jokes, love is found within your heart and secrets close to at heart. Trust is only given when it seems to be earned, special people earn trust that others only yearn. Longing for respect, looking for that trust, looking hard for love, all you seem to find is lust. Lust is only temporary, love truly lasts, but all the times I've looked for love it seems to never last. Looking in all the wrong places, finding it close at home, you can't love anybody unless you love yourself, once you have found that, love is where lies your wealth. 

Little Miracle

I wrote this poem shortly after my first child was born. I had an overwhelming feeling of just how much a mother could love and that we as mom's are willing to do anything for our children. 

Misty eyed and watering, waterfalls come for free, sunny rays keep on falling each and every day, a cloudy evening, a sprig of grass, the fresh scent of spring. Mother nature works in many different ways, thunder & the lightning, grey, cold, nights. Violent screams of hurt, deep breathing, hearts beating, sweat pouring down my brow, the time is creeping up on me, death is coming now. I take your hand into the light, the brightest I have ever seen, a gentle caress, your tenderness, my nervousness goes unseen, the child cries as I die, I died for her tonite, but holds her head is her father with his pride and might, he loved me so, 'til death do us part & my struggle is now done. Now I know my daughter's life truly has begun. I feel no anger, nor remorse. I gave my life for you, If I had another life I'd grant it yet to you.