Self Empowerment Coach
I know alot of you like doing things for a cause and this Friday - Bella Capelli Salon now located across from Adams on Rt 44 in Poughkeepsie, New York is having a “Go Red For Women Event” to kick off the month. That day if you get a red hair extension for $10.00 they will donate it to the American Heart Association and you will also receive a $10.00 coupon towards future services. Also if you have a manicure or pedicure in RED $5.00 will go to the AHA.

Help them raise awareness in the fight against heart disease in women. All proceeds will go to the AHA. Go during the month of February and for a $10.00 donation support the American Heart Association’s Go Red for Women Program.

Joe Daily from 92.1 Lite FM will be there 12:00 – 2:00 on Friday, February 3, 2011. Have fun.

I posted this on the Foodie site I post on a few weeks ago and now I'm re-posting it here.

I hope if you’re someone who eats healthy you threw out all that wonderful holiday food or at least you are now eating it in moderation and are back on track.

I decided to get in touch with a wonderful company – Healthy Vending by h.u.m.a.n.  They have vending machines all over.  HUMAN healthy vending machines are filled with everything; snacks and drinks both hot and cold.   They describe themselves as “the world’s first health activist company to distribute eco-friendly and high-tech vending machines that only vend nutritious foods while simultaneously educating the consumer on nutrition and the products in the machine at the point of sale (via 23″ LCD screens).” I want to share some reviews on products they sent me. Over the next month or so I will be reviewing the following products that can be found in their machines.

Popchips – Sour Cream and Onion Potato

Revolution foods – Organic Mashups squeezable fruit, unsweetened – Berry flavor

Zico – Pure Premium Coconut Water with natural Mango Flavor – Yummy I can’t wait for that one

Nestle – Juicy Juice – 100% Apple Juice

Roll-ups – Simply Fruit – Strawberry

Planters NUT-rition – Wholesome Nut Mix

Cliff – All natural Crunch Granola bar – white chocolate macadamia nut

Annies – Organic Granola bar

Kashi TLC Roasted Almond Crunch

Larabar – Cherry Pie

Larabar – Cashew Cookie

So, let’s start off today with Popchips

Net Wt .8 oz(23 g)

Serving Size: 1 bag (23g/18 Chips)

Calories: 100  Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 2 g

Cholesterol  mg

Sodium 160mg

Potassium 210mg

Total Carbohydrate 16g

Dietary Fiber 1g

Sugars 2g

Protein 1g

All natural – no preservatives, no artificial flavors or colors, no cholesterol, gluten free.  Woo hoo!!!!

Let me start by saying they are not only popped but they pop in your mouth meaning they have a good texture.  They are definitely tasty and they would take away the edge for potato chips if you are watching your fat intake.  Do they have the same crunch…no…but I am just as satisfied because I normally wouldn’t eat potato chips when eating healthy…so hooray for Popchips.  I will buy them in the future.  When passing your local Human Healthy Vending Machine ( give them  a try. Let me know how you rate them.

See you soon with another review…. stay tuned!!!!


Do you need some tips on eating healthier? What can you do to make your diet healthier without depriving yourself? Here are some things I incorporated into my diet to get healthy and stay healthy.

  • Eat more vegetables.

  • Eat more fruits.

  • Eat heart healthy fats. Fish and nuts are included in that category.

  • Choose oils such as canola, olive and avocado oil. These have the lowest percentage of saturated fat.

  • Prepare more homemade meals. You have control when you cook your own meals.

  • Avoid fast food restaurants; most of the food is very high in fat.

  • Eat a wide variety of foods. Balance is key!

  • Eat more fiber.

  • Eat Whole Grains instead of simple sugars (pastas, cakes, cookies, etc).

  • Simple sugars should be eliminated or cut down extensively.

  • Eat beans (legumes)

  • If you really want to eat red meat, eat it in moderation. Choose chicken and fish.

  • Egg whites are great. Eat yolks in moderation.

  • Cut down on salt. (It causes water retention)

  • Replace whole milk with fat-free milk. (This may take time, in steps, going from whole to 2% to1% to fat-free)

  • If you like to drink alcoholic beverages, do it in moderation.

  • Eat 6 healthy small meals daily within a certain calorie range.

  • Exercise 3 – 5 days per week.

As far as eating healthy foods, it's up to you to see what works for you. We all have favorite foods. I choose to eat a lot of chicken, fish, turkey burgers and veggies. I do eat a pork chop once a week or so because I love pork chops. Notice I said a pork chop though – that means one. As long as it's in moderation, it's all good. I have vegetables every day and a salad 3 – 7 times per week with a meal.

My advice is if you are starting a diet or healthy eating plan, choose foods you enjoy. Use spices and herbs...spice it up! Find recipes that are low-fat, high-fiber, taste good and are healthy for you. They do exist. You CAN enjoy a healthy eating plan. I do.

Make your snacks healthy.

  • Fruits, vegetables, yogurt.

  • An apple with peanut butter is a great balanced snack and fills you up.

  • Another good choice as a healthy snack is Almonds.

  • Keep yourself hydrated. Haven't you been hearing this since you were a little kid in school? Drink your 8 glasses of water per day.

  • Bring healthy snacks with you so that you don't reach for the first unhealthy thing you see.

Live appearance on a radio show tonight – tune in!!!!!! Today at 4:00pm (ET) for 1/2 hour I will be on a live radio/tv show on the internet.

If you can make it tonight at 4:00 – welcome… if not there will be a link to watch afterward. I will also be doing an hour show at months end. I’ll let you know.

woo hoo!!!

_I was blessed to cross paths with WHO. Take a look at this site.  It is soo sooo inspiring... here's an excerpt from the home page. 

<a href="">Motivate with Marion</a>

"What I have to teach is based on a simple analogy of viewing our lives as Journey along the River of Life. Surrounding this I introduce the Methods and Concepts that have steered me through troubled waters and yet have helped me develop my character in all area's of my own life.

I hope this resource can inspire you to do the same. You might want to bookmark this page as there is plenty to see.

Ps Don't forget to checkout my latest article

It is all Energy! Happy Days - The White haired one"

The white haired one

Meridian Energy Therapist
NLP Practioner
Reiki Master

What are you doing to hold yourself back?  If you are not moving forward towards your goals you may be the problem... wouldn't you rather be the solution?  You are the creator of your destiny... you can have and be whatever you want in life if you just start believing it. 

Decide what you purpose in life is then take the action to start the progress.  I believe in visualization as you know...hence comes my Vision Board Workshops.  

Make your intentions clear - Example:  If you want to lose 20 lbs in the next three months  be specific - By April 7th I will lose 20 lbs by eating healthy and exercising 4 days per week for 45 minutes each time.   If you need to set shorter term goals as some of us do... Start with how much you will lose by February 7th , then March 7th, then April 7th.  Reward yourself as you hit each goal.  Whether that is taking yourself to a movie, buying a new pair of pants, whatever .. just plan a reward for taking the actions needed to get to your goals. 

Okay .. more on this soon....gotta run!!!!!!!!  Tell me about one of your goals...

Also start visualizing yourself as if you are already there... you already accomplished the goal.. this is very, very important... how will you look when you lose 20 lbs, how will you feel, what will you be wearing... feel it, see it, know it, own it....   Okay.. I really must run now.. Have a productive fun day!

Having gone through so many changes last year having to do with loss in one form of another, I am happy to be in 2012.

I want to wish you a very happy, healthy, joyous, prosperous, calm, peaceful year!!!!!!!!

_With New Years right around the corner I’m sure many of you are thinking about setting resolutions.  What do resolutions mean to you?  I feel the major issue with New Year’s Resolutions is since we don’t keep them we feel as if we failed even though that’s not the case. For some reason we don’t think “if at first you don’t succeed try, try again”, like with other things.

Country Courier  - continued  press here!
There comes a time in life, when you walk away from all the drama and people who create it.

You surround yourself with the people who make you laugh, forget the bad, and focus on the good. So love the people who treat you right, pray for the ones who don't.  

Life is too short to be anything but happy. Falling down is a part of life, getting back up is living.

Let's talk about going out to eat and over-eating.  I know there can be many, many reasons depending on the individual, but here are some things I know for sure.  This is from my experience and many of the people I work with.

I want to start by saying I love going out to eat and I'm not bashing restaurants by any means.  It's up to us to pick and choose what we eat.

Sugar, Fat, Salt  

I once read eating out at restaurants is where we spend 50% of money from our food budgets.  When we dine out on a regular basis we are consistently consuming extra fat, sugar, and salt.  The more fat, sugar, and salt we eat the more our body wants. Even if we don't normally eat bread, or bread and butter, it's a special occasion because we are out so we slather that butter on that bread. Fried foods are offered in almost every restaurant. Yummy – Right?  Restaurants are also aware of what we love to eat. The combination of sugars, fat, and salt is usually what most are drawn to so why not make the dishes with that combination so we go back again and again for those mouth watering, scrumptious high-fat dishes.  It's our choice to go and eat, so we are 100% responsible.

Be aware - foods aren't always healthy because of their names

Sometimes we think foods are healthy because of their name.  Take Spinach dip as an example.  We say to ourselves – oh that's healthy – spinach.  Here are the main two ingredients in case you're not aware: mayonnaise and sour cream. Healthy? I'd say not.  Sometimes we pick sliced veggies, and that's great, but as soon as we immerse them into the dips and dressing, all of a sudden a 50 calorie snack can become a 500 calorie snack.

At some restaurants you don't even realize your vegetables have been deep fried. I find at some Asian restaurants they fry vegetables and you think you are eating healthy food.  I love Asian food, especially Thai.  I'm just saying beware and ask if you're watching your diet for your own reasons or medical reasons.  Unless the restaurant is known for catering to the health conscious ask what's in certain recipes or how they are made.  I know for me even when I ask for an egg white omelet with veggies, which is so healthy, but question what are they using to make it in?  I always ask if the chef could either coat the pan or use cooking spray.  Reason being is they usually use a ton of butter or oil.  So my perfectly non-fattening, healthy omelet becomes very high in fat.  Just be aware!

When I go out to eat at a diner or some American or Italian restaurants I choose grilled chicken or shrimp Caesar Salad.  I always ask for the dressing on the side or order balsamic vinegar and dip my fork in.  I love places that have a salad bar to first fill up on veggies. I also order lean meats with vegetables.  I pick a baked potato over mashed potatoes and usually only eat half.  I pick chicken over steak.  I pick low-fat or no-fat dressing over the very high fat, high calorie dressings.  I choose grilled over fried.  I choose baked over fried.

I am so happy year by year as I learn more and more about food and life!  I should be so lean by now from all I learned yet it's a constant learning experience. I am human as we all are and the more I learn the better.  I love sharing so you can learn to.  I'd love it if you'd share with me, too.

Be more aware and ask for what you want  

So on that note, go out to eat but be more mind-conscious about it.  Ask if you don't know what's in the food you are ordering.  Most restaurants will accommodate their patrons.

It's okay to request healthy dishes; it's your health and your body.  Take care of it.


Self Empowerment Coach