Thursday, November 20, 2014

Gobble, Gobble and Gobble

Gobble, Gobble, Gobble!  Not only is this what a turkey says, but it is the American motto during the holiday season!
What are we gobbling?  Food, food and more food, stress, and possibly finding the perfect gifts, as the speed of our life gears up over the next month let me share 3 tips with you to help you through this Thanksgiving season feeling healthy and alive:
1 - Plan your meals
Planning your meals ahead of time saves time and money.  Have you ever ventured to the grocery store with no clue what you were going to buy?  I know I have!  In this situation the shopping cart seems to fill up with just about everything that   your taste buds enjoy. To avoid overspending, write out your grocery list before heading to the store.  Aside from saving you money, having your meals for the week planned out alleviates the daily question of “what am I cooking for dinner tonight?”   Putting the weekly menu on your refrigerator.
2 - Be Mindful
Practicing mindfulness in each area of your life will bring lasting and bountiful results. This practice can be used with your food, the ones you love, and every decision in your life.  Mindfully choosing and consuming your food will assist you in tuning into your body and hearing its signals.  Eat slowly and with gratitude.  Chew each bite thoroughly, enjoying every flavor that fills your palate.  You will find yourself enjoying your meals at a much higher level, and being mindful during the eating process helps to avoid overeating.  Use mindful principles in every area of your life to experience more delight and a deeper connection with everything surrounding you.
3 - Stress Relief
I certainly don’t have to tell you that stress causes a number of health issues.  Equip yourself with some stress relief tools that you can use at a moment’s notice — combating stress as it comes at you. Reducing your tendency to worry about things you cannot control, learning a few breathing exercises, journaling your feelings daily, and releasing control are a few fabulous tools to keep you as stress free as possible. Just as important as doing things to reduce stress, avoiding negative influences in life that cause stress

If you loved these suggestions and want to read about 7 more steps to having a Happy and Healthy Fall, PLUS have a guide to walk you through step by step to making this happen, then sign up now for your Free eBook! (see below for website to eBook)
May this thanksgiving season be filled with gratitude and abundance!  
Sheri Engstrom-Rickard CHHC  Mrs. CO 2004

PS.  Are you gearing up for Christmas but maybe feeling like you need a little extra support to get through to the New Year without any weight gain while maintaining your sanity?  Then check out my 21 Day Happy and Healthy Holiday Challenge.  Ring in the New Year with excitement!

Friday, November 14, 2014

Mrs. World is underway

The countdown is on as the Mrs. World Pageant is this Wednesday in Soloman Islands.  Here are a few photos of the ladies (Thank you to Kaley Sparling, Mrs. World and Austen Williams, Mrs. America/North America for the photos)  More photos top come this week.

Tuesday, October 14, 2014

Did you know...

it's National Dessert Day! I think we all know by now there is a day for everything, including desserts! If you are preparing for a pageant or just trying to stay healthy, desserts probably seem few and far between. It can be tough if you have a sweet tooth, but here are some great options when you just need a little something.

I am an ice cream fanatic! I can't get enough, unfortunately dairy is one of the big culprits of belly fat, so when I'm training I skip the dairy and go for bananas.

Peanut Butter Banana Ice Cream

This famous quote from the movie Shrek sums up our  next dessert, "You know what ELSE everybody likes? Parfaits! Have you ever met a person, you say, 'Let's get some parfait,' they say, 'Hell no, I don't like no parfait.'? Parfaits are delicious!" 

Parfaits can be a healthy dessert option if you go for non-fat and use greek yogurt to make it even more packed with protein.

Dates are loaded with fiber. According to the USDA National Nutrient Database, just one pitted date contains 1.6 g of fiber, or 6 percent of the recommended daily intake. Fiber is known for its ability to help lower cholesterol and fight and prevent obesity, heart disease and colorectal cancer. The November 2008 issue of "Critical Reviews in Food Science and Nutrition" reports that the fiber in dates is primarily insoluble fiber, which binds to fat and cholesterol and carries it out of the body. ( 
I love dates, they're sweet and chewy, and are delicious in these Pecan Date Bars.

Enjoy! In moderation of course. :)

Friday, October 10, 2014

Grab crown and deal

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Thursday, October 09, 2014

Six ways to keep your hands out of your kids Halloween candy

When October hits it brings with it the anticipation of the upcoming Holidays – Halloween, Thanksgiving and then to top them all, Christmas.  I love this time of year (although summer is still my fav).  The beauty of the outdoors with the changing color of the trees, the smell of autumn in the air, the crunch of the leaves under my feet.  It is time to pull the decorations out from storage and fill our home with ghosts, goblins, pumpkins and turkeys.  The smells from a fall scented burning candle are in the air and as the days get cooler, the thought of curling up in front of the fireplace with a warm cup of tea or cocoa are very appealing.
In just a couple weeks now the doorbells will be starting to ring and little creatures of all different shapes and sizes will be standing at our doorsteps with open pillowcases or plastic pumpkins saying those magic words, “Trick or Treat” and patiently anticipating a candy bar to be dropped into their waiting pumpkins!  Its fun and cute and I LOVE interacting with all the little goblins that show up at my door, but I am always left in a dilemma about giving out candy.
It hasn’t always been this way,, but since I am now a Health Coach and have learned more about I ill effects on sugar in our health I am in a quandary as was to do this Halloween season.  I have the option of not buying into the candy biz and turn off my lights and watch spooky movies downstairs with my family (I did opt for this last year), I could just go against my conscious and go ahead and give the kids what they want (it is a tough battle to fight), or I could get and do something different – but what?
In case you think I am over thinking the funness of the holidays let me share with you some fun facts:
A – Both the World Health Organization and the American Heart Association has lowered their maximum ideals on how much sugar we should be consuming daily.  They went down to only 25 grams per day which is about 6 tsps.  In order to determine who many teaspoons are in a gram, take the gram and divide by 4.  Start doing the math – you will be surprised.  The average person consumes 22 teaspoons a day with a teen consuming upwards to 34 teaspoons per day!
B – The other fun fact is that it is not fat making us fat – sorry low fat dieters – but it is our sugar consumption.  We are OUT OF CONTROL with the average American eating 180 pounds of sugar per year!!  We are all feeding on a food that is killing us.  It is what makes us fat, leads to heart disease, diabetes and even Alzheimers!
There is hope and it begins with YOU!!  Here are 6 things you can do now to begin lowering this crazy sugar consumption:
1 – Drink Water.  Many times our sweet cravings are our bodies way of saying it’s thirsty, so reach for some water when you are wanting to dig into the candy.

2 – Eat some sweet veggies, fruit and spices.  We have taste buds that are sweet and so in order to satisfy them – reach for those whole foods, the kinds that our bodies actually know what to do with.  Foods like squash, yams, carrots, beets, berries, figs and apples.  Cinnamon, coriander, nutmeg, cloves and cardamon.
3 – Eat more protein.  It’s important to get a good balance of protein – to little or to much and lead to sweet cravings.  So play around with this one and find your sweet spot.
4 – Get rid of Fat Free.  What are manufacturers putting into foods when they take out the fat?  Yep – sugar!  Fat helps us feel full and satisfied and sustain our appetites longer.  I am talking healthy fats, Olive Oil, Coconut Oil, nuts, seeds, Avocados.

5 – Exercise.  Moving your body releases stress and makes you look and feel great.  After a workout your desire to eat junk goes out the window.
6 – Find the Sweetness in your life.  Many times we settle for a cheap candy bar when we really desire a nap, a connection like a hug, time to relax and read a book or take a bath.  What fuels you what can you incorporate in your life that brings sweetness?  Begin making a list of those items.  Work up to 50 items on your sweetness list and next time you want to dig in your kids Halloween bucket, grab your list instead and do something sweet for you!

Now you mamma’s out there, let your kids enjoy their trick or treat time, it is fun, my kids will go, but have a plan for how much candy your child will consume daily.  I usually let my kids pick out 20 items they love and the rest get donated in a buy back program or I will give them money instead so they can buy a fun toy that will not be damaging their health.  Get rid of the candy out of the house!  If it’s there the temptation is to eat it – donate it or just throw it out in the trash, that’s where sugar belongs anyway!
If you loved this blog post you’ll definitely want to GRAB a FREE copy of my Action Guide at my website, that shares my time-saving secrets for a health life as a busy mom of five children. 
For more suggestions on staying healthy through the fall and holidays – check out my 10 Steps to Have a Happy and Healthy Fall.  It’s my gift to you.  And I would love to hear your ideas on how you handle the sugar this time of year.
Radiating Health,
Certified Health and Wellness Coach

and Busy Mom of Five kids!

Wednesday, September 24, 2014

A Member of the Mrs. Colorado America Family Remembered

Upon hearing the very sad news of the loss of our amazing Mrs. Colorado America videographer, I went looking for a quote that might touch, at the very least, on the professionalism and peaceful presence Phil Lucero carried with him.  As the videographer, Phil was charged with the task of capturing the moments that encompass what the Mrs. Colorado America pageant entails.  Phil was the consummate professional, he never failed at being exactly where we needed him to be at exactly the time we needed him. He made those he was capturing in his lens feel at home- or at least as close to feeling at home one can feel while competing for the Mrs. Colorado America title.  One of the biggest tasks he was asked to complete, was sitting in on during the personal interviews. Having him behind the camera, as inconspicuous as he could be, never hindered the contestants in their time with the judges.  The mementos Mr. Lucero created for our women will forever be treasured.  We will miss you Phil.  God bless you and prayers go out to his wife Vera and family.

Friday, September 19, 2014

Where Will You Find Your Greatness?

Are you toying with the idea of competing for the title of Mrs. Colorado America, but something is holding you back? It's impossible to finish a goal that we don't start. Without taking the first step, goals are just nice ideas that fail to ignite our true potential.

As Mrs. Colorado America I get asked a lot of questions, especially questions about what it takes to win. There must be a magic formula right? To that I say, NO WAY! Here are some Mrs. Colorado America pageant myths debunked.

Do I have to be a perfect 'Barbie Doll'?
Barbie doesn't exist. It's about who you are as a person. For more insight, read Some of My Best Friends Are Beauty Queens, by Tricia Dampier, Mrs. CO 1989.

What if I have already won another title?
We don't care what your pageant history has been. Christina Sacha, Mrs. CO 2008, held the title of Little Miss America. Shalon Polson, Mrs. CO 2010, was Miss Teen CO USA 1997 and placed in the top 10 at Miss Teen USA.

What if I'm not originally from Colorado?
We don't care where you grew up, just that you live in Colorado now and want to represent our wonderful state. Marney Duckworth, Mrs. America 2007 and Mrs. CO 2006, was raised in Nebraska and later moved to Colorado.

Do I have to be a college graduate or accomplished professionally?
Debi Moore, Mrs. CO 1994 was a stay-at-home mother and Toni Cole, Mrs. CO 1990 was a full-time student when they won. Your life experience is what matters.

What if I didn't win on my first try competing?
Experience is gained through competing. Raeanne Smith, Mrs. CO 2000, competed for four years before winning. Traci Holman, Mrs. CO 2001, competed twice and won.

What if I'm really busy?
Busy women know how to get things done. Courtney Graham, Mrs. CO 2012 ran her household and worked full-time while raising two boys active in many different sports.

Do you have to have children to win?
We have had several titleholders that did not have children including Jennifer Lamont in 2005 and Megan Yarberry in 2009, who also placed in the top 10 at Mrs. America.

What if I am pregnant or working on getting pregnant?
Deandre Warren, Mrs. CO 1997, was pregnant when she won. Tiffany Sawyer, Mrs. CO 2007, was pregnant during her reign. We are family at Mrs. Colorado America.

Is there a height minimum or maximum?
There are no height requirements to win. Sheri Engstrom, Mrs. CO 2004 is 5'4" and Gina Mulholland, Mrs. CO 1998 is 5'3".

Am I too old or too young?
The only age requirement is that you must be at least 18-years-old. We have had winners from 21 to 39 years old. Janet Horvath was 39 when she won in 1991, Mina Muirhead was 37 when she won in 2013. Elisabeth Cartmill was only 21 when she won in 2003.

What if I can't afford it?
We have many sponsorship ideas especially since the Mrs. America Pageant has teamed up with Vault Denim.  Plus, we have a new Share the Journey program to help you cover your expenses because life is more fun when it's shared.

What if I don't fit the mold?
There is no defined mold. Blair Morgan, Mrs. CO 1991, was in the military. Janell Ames, Mrs. CO 2011, is a self-confessed tomboy and placed second runner-up at Mrs. America. I won with a short pixie haircut.

What if I have no pageant experience?
Over half of our contestants are "new" to pageantry. Both Amy Nugent, Mrs. CO 1996, and Sharon Nuanes, Mrs. CO 1981, won in their first year competing.

When I am gathered with my sister queens from years past or even at the Mrs. America competition just a few weeks ago, one thing I notice is that we are all so different. That's what I love about this program. As married women we all bring something unique to the pageant world.

Together, we have conquered fears, overcome challenges, discovered passions. We believe the starting line is a springboard to accomplishment and that the finish line is simply a metaphor for achievement. 

We are strong. Fierce. Able. And kind. We are destined for greatness. 
- Athleta Lifetime Espirit de She

If you have more questions about competing visit our website, or leave a comment below.