This blog site is designed to assist and encourage clients using Body Breakthru's Weight Loss & Nutrition Coaching services. We are committed to helping you set and achieve your health and nutrition goals!

Wednesday, November 27, 2013

Happy Thanksgiving!

It's hard to believe that another year has flown by!  It's Thanksgiving, a time to be grateful and thankful for all God has done for each of us on our weight loss journey's.  I am truly grateful for God enabling me to lose weight, keep it off, and now sow into your lives.  I thank God for each and every one of you.  I learn a lot from you as your Weight Loss Coach.  You are constantly challenging me to grow as well!  It's a win, win relationship.

I want to encourage you all to stay focused this holiday season on your goals.  We can often get distracted by just wanting to enjoy ourselves, but really we are setting ourselves up for disappointment at the weight we put back on.  If you stay focused, you can get a jump start on the New Year, and start ahead of your goals instead of behind.  Most importantly, you will build more self-control, commitment, and character.  Three important areas you must develop in to lose weight and keep it off!  

Thanksgiving Weight Loss Survival Tips:
  • -Make a commitment to eat one plate of food.  Do NOT go back for seconds.
  • -Do not take leftovers home.  Commit to preparing a healthy meal at home the next day or treating yourself to a healthy meal at a restaurant.
  • -Eat a half portion of dessert and commit to exercising the following day to burn off any excess calories you ate above your calorie limit.
  • -Take a healthy alternative item (like a veggie dish) to Thanksgiving dinner and fill up your plate with your dish and the healthier, lower calorie items first.  Eat smaller portions of the calorie dense foods like macaroni and cheese (anything with cheese), potato salad, dressing or stuffing, ham, sweet potato casserole and pie, cookies, cakes, and desserts.  
  • -Eat turkey breast or chicken for your meat only without the skin.  It it is not available, choose to skip any other fatty meats.
  • -Minimize portions of anything containing added sugar or fat (butter).
  • -Limit bread portions.  Take a whole grain wheat bread as a side item.  Skip the butter, use a little olive oil for dipping.
  • -Limit the extras:  cranberry sauce, salad dressing, barbeque sauce, ketchup, and definitely gravy.  Make your own fresh fruit topping instead like fresh cranberry spread or take a low cal dressing as an option for salad.
  • -Drink water or seltzer water with a squeeze of lemon or lime juice.
  • -Pray before you leave home to empower your weight loss journey and choices at Thanksgiving Day dinner.
  • -Enjoy time with family versus focusing on food.  If you make better food choices, you won't be sluggish after dinner so you can really enjoy the festivities.
 Enjoy! ;-)

The Prayer Call Phone Number Has Changed!

The Body Breakthru Prayer Call phone number 
has officially changed. Please dial: 

 712-432-0926 and press 320434# to connect

The call is conducted weekly at 7 AM CST for 30 minutes.

Wednesday, November 20, 2013

Resurrection Power!

Dance or walk to this song and lose weight.  We have access to resurrection power over obesity and overweight.  How do we know it?  Because Jesus is alive!  Do you believe?   Sing this song until you do!

Clap your hands, and shout unto God...His power will enable you to do what seems impossible!

Israel Houghton, "Resurrection Power"