Fitness and Wellness talk

For the month of February, I've been busy, busy at Clark College lecturing for health classes.

I started the month with lectures for Health classes and concluded the month with motivational talks for Health and Physical Education classes. Seriously!This has got to be the coolest "job" ever! I love sharing my story in hopes to motivate and inspire others. My story is more than about weight loss it's applicable to life -- believing in yourself, hard work, making adjustments, and never giving up.

Yesterday, I had the pleasure of delivering back-to-back lectures for HPE 258: Fitness and Wellness. Super-duper cool! Here's a look-see at the photos:

My attitude, my choice

It's always about me. Wait, allow me please to elaborate.

I'm a work in progress. Aren't we all? The more I grow as a person, I realize that regardless of the situation, my attitude is my choice. I'm responsible for the way I respond to what others say or do. My behavior is always my behavior. It makes no difference how the other person in any situation behaves or acts. It's always about my actions, my response.The onus of the outcome of the situation always is on me.

A recent example, I'd been working with a woman who was very unpleasant to me. I only had to work with her a couple times or so a month, but she was making those times challenging. There were instances when I had to bite my tongue because of her rude remarks and flip attitude. Times when she was testing my limits to the point I contemplated calling the entire deal off. I continued, however, to bite my tongue, smile, and do good work because I loved the work I was doing and the work was important to me and others.

One day, there was an opportunity for me to offer her a little treat. She excitedly accepted the treat and her and I had a nice exchange that day. Low and behold,  a few weeks later she was promoted and was now going to be my direct contact. Over time her and I have become very friendly, she is very helpful to me and will go to bat for me to get me what I need.

For a long time, I let others push my buttons thus they were dictating the outcome of the situation. So, I say it again, I can't control others and the way they think, feel, or how they behave. I can only control how I handle the situation. Allowing others to control my attitude means they have power over me which limits my opportunities.

I've said this many times before this journey is not only about losing the physical weight, but is about finding myself -- it's not only what I've lost, but what I've gained. I've come to learn that my attitude is my choice -- always.

OUTSIDE of the Box: Clark College Winter '13

Yesterday, I delivered back-to-back lectures for Health 100: Food and Your Health. This time at the snazzy new Clark College campus - Columbia Tech Center. What can I say, I get around. 

Over the course of two weeks, I delivered six lectures to more than 125, Health 100: Food and Your Health students and a lecture for Health 104: Weight and Your Health, 30 students.

My goal was to arm the students with grocery shopping motivation, kitchen basics, and of course,  show them how simple it is to whip up fresh, real food that is enjoyable.

Here's what Veronica says about the experience: "...It fills the gap between theory and practice, allowing students to apply the content they learn in class to advance their health – in a most delicious way."

At the end of each class, I asked if they (students) could prepare the dishes that I demonstrated to them. They all answered yes they could and promised they would. I did what I sought out to do -- I OFFICIALLY helped more than 150 students step OUTSIDE of the processed food box. Doing what I love, loving what I do!

Thanks to the Health Department of Clark College for calling on me to do this fun, but important work. Extra-special thanks to Veronica Brock, Erin Staples, and Kristen Myklebust for having me in their classes.

Here's a look-see at the delicious fun!

Lecture 1: Weight and Your Health 
February 4th

Lecture 2 : Food and Your Health 
February 13th

Lecture 3 and 4: Food and Your Health 
February 14th

Lecture 5: Food and Your Health 
February 19th

Lecture 6 and 7: Food and Your Health 
February 21st

"Eat to Live"

Yesterday, I proudly spent the afternoon at Portland State University as a part of a panel  addressing obesity, disease prevention, and health.

I'm humbled and honored to have been a part of such a beautiful event. The "Eat to Live" Lunch and Learn was a great mix of leaders from the community sharing their knowledge, community members raising questions and sharing their stories.

While our time together seemed brief. I realize the conversation has only just started -- we created a buzz yesterday. There will be plenty more open discussions similar to this. It's time we take control of health. Dr. Amajoyi said it best, "Patients need to play an active role in their health. " 

Thanks to the Steve Baker Colorectal Cancer Alliance, Multnomah County Health Department, and Providence Cancer Center for sponsoring this great event, and The Hope Kitchen Food Cart for the healthy food! 

Twice crippled

Yesterday, February 17, 2013 marked two years since I was hit by a car while walking in a parking lot. As a result of the accident, I suffered an Acute Tibial Plateau Fracture and two weeks later I had Open Reduction Surgery to repair it. The surgery left me with a metal plate and 14 screws in my left leg. I spent months and months healing and rehabbing my leg.

At the time of the accident, I was actively working to kick obesity to the curb. I'd lost about 145 pounds, been working out faithfully, and I was in the best shape of my life. I was feeling really, really good. I was even training to run a half marathon that upcoming summer.

It's funny how in the blink of an eye things can change. I went from training for my first ever half marathon to rehabbing a fractured Tibia with no warning.

I'm grateful the accident didn't cause more damage. Though, I do sometimes wonder where I'd be physically if I weren't for the accident. Two years later, I'm able to perform all physical activities that I was able to perform pre-accident. I have to be more cautious doing some activities, but I can do most everything and I do most everything.

There have been two times in my life when I was crippled and unable to walk:

1. When I was weighed down by 388 pounds
2. When I was hit by a car and suffered a broken Tibia 

When I was crippled by the weight there was no desire to be physical activity. But, when my leg was fractured I had a burning desire to be active. Working out had become a huge part of my new life. Understandably, I was saddened, angry, and scared. Sad because my physical endurance was at it's peak. Angry because why me. Scared to think maybe my leg wouldn't heal and I wouldn't be able to walk or be active again.

After a  huge pity party with party favors included. I decided not to hang my head. Instead, with a positive attitude I put in the necessary work. My leg was broken, but not my spirit. So, I stayed active working out at the gym doing what I could do, going to physical therapy, and I even kept a social calendar. After six months of rehabbing I was able to resume most activities. And, in the midst of it all I lost 15 pounds!

Since I've been crippled twice in my life, I can appreciate the simple act of walking that much more. I will never, ever take the simple act of walking for granted. I walk because I can. I walk because it feels good. I walk because I remember when I couldn't walk and I so desperately wanted to. Now, when I put one foot in front of the other I realize how precious my steps are.

So, yesterday, to celebrate two-year post accident, I hit LaCamas Heritage Trail walking.

V day!

Yesterday, was V day with a double meaning. It was Valentine's Day, but I also declare it Veronica day. A little history...Veronica Brock was my Health 100: Food and Your Health professor at Clark College just over a year ago. She's the force behind me learning so much about food, how it is meant to nourish our bodies, and how the food we eat relates to our health and the environment.

As I learned and blossomed she recognized the seed she planted. After completing the course we stayed in touch. She's the force behind me authoring -- Shop, Cook, Eat: Outside of the Box, how it became a REQUIRED book for the class, and how I've come to have the pleasure of guest lecturing at Clark College.

So yesterday for me to lecture in the very classroom with her by my side was AWESOME.

She won't take much credit for my success. Instead, she says it my enthusiasm and determination that got me the deal. But, I argue she absolutely has to take some of the credit. She believed in me and my ideas. Thanks for putting me on V. Forever grateful.

"For Veronica -- In Food and In Health."

"...Really great people make you feel that you, too, can become great.”

Coupon trap

Oh, joy! I always look forward to the tons of ads and coupons in junk Tuesday mail. I've touched on the subject before, but it may be helpful to re-address it.

Don't be fooled by the glossy, colorful ads, and the endless coupons claiming to save you money. Ladies and gentleman, those sleek ads and coupons are marketing at it's finest. 

It's a trap, a set-up. No matter how they spin it: Buy one get one free. Two for three. Save .50 with card and coupon.  These boxed packaged so-called food items have very little when it comes to nutrients and are filled with not-so-good stuff. So, while these items may seem like a convenient, value they are not. 

Think about it: If it's been boxed and/or packaged it was likely made in a factory, traveled on a conveyor belt, and then shipped hundreds of miles to the store. If it's been boxed and/or packaged it's full of additives, preservatives, fillers, and other stuff to extend it's shelf life. If it's been boxed and/or packaged it's so-called food. It’s all convenient. It’s all nicely packaged. It’s all wrong.

Beware. The bigger the company (Nabisco, Frito-Lay, Coke, Pepsi, Quaker, etc.) the more suspect you should be of their products. These food giants have more advertising money than your local farmer and so they use it to entice you to buy their so-called boxed packaged food.

Reminder: Real food does not boast any claims. Real food: Fresh vegetables, fruit, grains, lean protein, nuts, and seeds may be on sale, but it's very unlikely that you will find coupons for these items. Real food speaks loud and clear for itself. Real food resides in the perimeter of the grocery store or better yet your garden, local CSA, or Farmers Market.

So, before you eagerly clip those coupons to save, please think twice.

Previous related posts:

Grocery Shopping No-Nos

Hey you there's no food in your grocery cart!

Fresh and far away

Crap

Outside the Box

Repost: I believe

My journey of self-transformation and weight loss has been an amazing experience. I've shed close to 200 pounds and in turn I have dealt with layers of emotional stuff. The old Chrisetta had a pessimistic attitude and did not truly believe in her abilities.

Over the years, fortunately I've had a cast of supportive folks in my life who have encouraged, supported, and believed in me. Believed in me at my worst. Believed in me when I didn't believe in myself. I tell you.  That's a cold, dark place to be in when you don't think much of yourself, you seek outside approval and even with the approval of others you still don't see your value or believe in yourself. It has taken a great deal of time for me to be at peace with myself, believe in myself. Having folks encourage me and tell me they believed in me was very, very  helpful. I am forever grateful to them.

It's been a long, bumpy road, but present day, Chrisetta, does not seek outside approval or validation. Sure, it's nice to have supportive folks rooting me on, but it's more rewarding to know within myself that I can. Chrisetta of today, believes in herself, her abilities and will never give up on herself. I believe.

It's heavy

As the cashier loaded my grocery bag she cautioned, "It's heavy." I smirked and replied, "Yeah that's fine. I got it. Thanks."

She's right, it was a little heavy, but it wasn't that heavy. I'm 40 years old, in relatively good shape. So, carrying a 13 pound bag should be no problem - is no problem.

I haven't been actively working out at the gym lately, but I realize there are so many other forms of exercise outside of the gym that I can do. Some very basic things. Starting with, using my body for what it was intended. The simplest, most overlooked form of exercise -- walking. There are real health benefits to walking. Okay, so maybe you won't get buffed from walking. And sure, there's more advanced forms of exercise for folks that are fit, but no matter walking is the simplest, lowest impact form of cardio exercise. Oh, and it's stress reliever and great mood booster too.

So, I've made a pact with myself to sneak in exercise whenever, where ever. One way, I do this is to walk to my errands that are within a one mile radius of my house.  Come to think about it, it seems shameful to drive a car to go such a short distance. My walking errands are good for the environment and me too.

Back to the "heavy" bag. I strapped the cloth reusable bag around my left shoulder, positioned it snugly on my right hip, and back on the road I went. My stride was a little shorter going home with the groceries in tow, but I felt good. Real good. I like using my body for what it was designed for: moving, walking, carrying stuff.

"Nature designed walking as the most basic and the main form of locomotion and transportation for human beings. Therefore it is essential for optimal health and function that this basic form of movement is a regular part of our daily lives. It is very simple and logical - the more we do things our bodies were naturally designed to do, the more functional our bodies become." Read more from the article here.

With that said, I chose to -- move it so I don't lose it!

Also read: Spark People's Walking Guide

Outside of the Box: Chili

I'm on a mission to share my love for good, real food -- Outside of the Box with you. Today, I whipped up spicy, hearty chili served with Cilantro Lime Rice. In less than 1.5 hours I created this meal and that's with me talking and entertaining. The cost was less than $25 and I used premium goods. So, see it's simple and inexpensive to eat OUTSIDE of the Box!

 

 

Repost: Retrain your brain

At my last few events I've been speaking with lots of people who are having a hard time changing their eating habits. It's hard. Trust me, I know. If you are used to eating processed, boxed so-called food or greasy, salty restaurant fare changing to a whole food diet will take some retraining - be patient with yourself. Here's a repost from March 2012:

Eat a meal that doesn't consist of meat, by choice. Never. Brown rice instead of sticky white rice. Seriously. Greens and eggs for breakfast. Nope. It's been a long time coming, but I've changed my eating habits for the good.

When I first learned brown rice was the best choice, I resisted. Sometimes, I would prefer to go without the rice because it just didn't taste the same. It was too crunchy, too nutty. But, since it was the better alternative for me health wise I continued to prepare and eat it. Low and behold the very reasons I use to not like it are the very reasons I like it. White rice just seems like fluff, there's no substance. When you eat brown rice you are eating the whole grain (germ, endosperm, and bran) which makes you become more satisfied.

I love food. I've said it before, I can't very well not eat. I had to learn how to enjoy and respect food. Today, my understanding and appreciation of food is much different. I understand that food is fuel for my body, so my goal is to fill it with premium goods. I'm proud of myself for retraining myself to enjoy it without abusing it and make better conscious choices. I've retrained my brain. You can do it too, start with some small adjustments and if you don't particularly like a food the first time try it again, maybe prepared differently. You may find that you can learn to like it. Think of the health benefits. Food is meant to nourish our bodies. If you think of it that way, retraining your brain will come easier.

Outside of the Box: Cookin' with teens

Wow. Just when I think it can't get any better it does. Last night, I hosted a cooking demo for teens at the Cascade Park Community Library.

The youth and teens are our future. And, I'm proud and honored to help them make better, informed food decisions. I tell you -- it's the most AWESOME feeling, to look around the room at young enthusiastic faces and see their bulbs shining brighter and brighter as I introduce ingredients and talk techniques. My message is simple: Any and everything that is in a box or package can be made at home using fresh, whole ingredients.

To drive home the point, I whipped up a few healthy favorites -- Blueberry Banana Kale Smoothies, Cashew Whole Food Energy Bars, and two types of Brown Bag Popcorn (Parmesan and Honey Butter).

They were amazed at how easy these goods were to make.  When I asked them the burning question at the end of our time together..."Can you do this?" They all eagerly answered "Yes." Will you do this? Again they answered "Yes." Music to my ears.

Thanks again for having me, Linda Landi,Teen Librarian and Teresa Torres, Branch Librarian. And to the teens that came out thanks for a delicious fun time! Happy Shopping, Cooking, and Eating!

Fortune favors the bold

I was watching the Australian Open a couple of weeks ago. Y'all know how I am about my tennis! While calling an intense match one commentator used the phrase "Fortune favors the bold." I thought, hmm...

It's so true. On and off the court. Those willing to take risks. Those who are unafraid of stepping outside of their comfort zone's. Those who are bold generally are rewarded. I for one have always been pretty bold in my approach in most everything. I'm not afraid to be told no. There's one thing for certain the answer will always be no if I don't ask. Coincidentally, I received a letter of recommendation yesterday that reads:

"...In the 14 years I have been the branch librarian for Cascade Park Community Library, I have encountered a number of people with ideas for programs or displays for the library. About 18 months ago, I was told that a woman named Chrisetta Mosley wanted to tell her story about her struggle to lose weight. I remember thinking that I couldn't visualize a library program based on her story. However I went out to meet her and discovered a charming charismatic woman who not only wanted to tell her story but also share her ideas for how other people could discover a healthier lifestyle...Since then she has done several programs for the Cascade Park Community Library...In all these presentations, Chrisetta works hard to promote, and to come up with new ideas...She is definitely developing a following in the community. I am certainly pleased that Chrisetta took the bold move to present her ideas to me." ~Teresa Torres -- Cascade Park Community Librarian

So I urge YOU to take a few risks, step outside of YOUR comfort zone. Remember, "Fortune favors the bold."

Zumba Memories

Rehabbing a fractured leg couldn't keep me away

For months. Day in. Day out. An eager group of women -- myself included -- filed in, scurrying to claim our spots and packing the room like sardines. The crowded, sweaty room never bothered us -- not too much anyway. We were too caught up in the rapture. Too caught up in the Latin rhythms, Hip Hop beats, and African drums. Oh, what fun we had shaking our hips, stomping our feet, laughing in Zumba.

The days I spent shaking my hips and laughing with the ladies were the early days of my self-discovery and weight loss journey. For me, it was a time where I met new friends, discovered things about myself, unleashed inhibitions, melted inches off of my waist -- while having a blast! In retrospect, the months that I spent in those countless Zumba classes were really when Chrisetta became alive.

Recently, a Zumba favorite came on in rotation while I was listening to my iPod. It brought back memories, Zumba memories. I soon found myself listening to Zumba tune, after Zumba tune. The music started getting really good and before I knew it I was up on my feet shaking it a little! Funny, I still remember some of the choreography. 

I was so moved by the music, I paused just for a moment to post a Facebook message to my Zumba friends, calling for a Zumba reunion. I surmised from my friends responses that they too felt the same. Those Zumba months were a very special time in all of our lives. For different reasons. Though it wasn't said, it was implied. We all needed each other, for one reason or another.  But, the season has passed. That's not a bad thing. It's a good thing. We've grown. We've moved on. Yes, we're still friends. Sure, we still love Zumba. But, the season has ended. Our time together in that capacity has expired. See previous blog post about reasons and seasons here.

We bonded in Zumba. We changed in Zumba. We had the time of our lives in Zumba. Through music. Through Salsa and Merengue. Through laughter.

Thanks Zumba for the friends, the smaller waists, and the memories.

What's Happening in February

Another month full of community outreach-- speaking, cooking, presenting, and more cooking. I declare February 2013 as FANTASTIC fun. Here's what I'll be up to and where -- join me*!

Highlights:

Throughout the month -- *For current Clark College health students. Excited to return to Clark as a guest lecturer! The goal is to bridge the gap between what the students are learning in class and to give them some practical, "hands-on' experience. I'll visit Health 104: Weight and Your Health, Monday, February 5th. And am looking so forward to lecturing in Veronica Brock's Health 100: Food and Your Health classes (She taught me a lot  of what I know about food right in the very class I'll lecture in!) two back-to-back lectures -- Wednesday, February 14th. I'll also lecture for Health 100: Food and Your Health these dates: Tuesday, February 13th, Tuesday, February 19th, and Thursday, February 21st. Whew! Clark College!

----
I'm expanding my outreach to get more kids and teens (they're our future!) involved in  preparing and eating real food -- Outside of the Box.

Tuesday, February 5th
5 - 6 p.m.
Teen Arts & Crafts night
Quick & Yummy Snacks: Teens 12 and over. Make delicious healthy snacks like smoothies, energy bars and homemade microwave popcorn, with cookbook author Chrisetta Mosley. Click here  to read LiveWell's calendar blurb.
Community Park Library
600 NE 136th Avenue
Vancouver

Wednesday, February 6th
2:30 - 4:00 p.m.
Outside of the Box Young Un's
Kids age nine and older can learn OUTSIDE of the Box simple favorites using whole food ingredients: Granola Parfaits (granola made from scratch) and Brown Bag Popcorn with  healthy add-ins. Call store to sign your child up! 360.597.2700

Chuck's Produce & Street Market
13215 SE Mill Plain Blvd.
Vancouver


Here's a full list of my upcoming events:

Monday, February 4th
Clark College Health 104: "Weight and Your Health" guest lecturer
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Tuesday, February 5th
5:00 - 6:00 p.m.


Outside of the Box: Teens
This one's for teens -- twelve and older. I'll show them how to create simple items they can whip up to-go. Blueberry Banana Kale Smoothies and Whole Food Energy Bars.

Cascade Park Community Library
600 NE 136th Ave.
Vancouver                 
360.256.7782
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Wednesday, February 6th
2:30 - 4:00 p.m.

Outside of the Box for Young 'Uns
Kids age nine and older can learn OUTSIDE of the Box simple favorites using whole food ingredients: Granola Parfaits (granola made from scratch) and Brown Bag Popcorn with healthy add-ins.

• Classes are F-R-E-E
• Class size is limited to about 15
• Please call store to sign up for class and reserve your seat

Chuck's Produce & Street Market
13215 SE Mill Plain Blvd.
Vancouver
360.597.2700
-------------------------------
Sunday, February 10th
2:00 - 3:30 p.m.
 
Outside of the Box: Chili
Join me as I show you how to create hearty, warm chili using two types of beans and extra-lean ground beef. Served with Cilantro Lime Rice.

• Classes are F-R-E-E
• Class size is limited to about 20
• Please call store to sign up for class and reserve your seat

Chuck's Produce & Street Market
13215 SE Mill Plain Blvd.
Vancouver
360.597.2700

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Tuesday, February 13th
Wednesday, February 14th
Tuesday, February 19th
Thursday, February 21st
Clark College Health 100: "Food and Your Health" guest lecturer
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Wednesday, February 20th
PSU Eat to Live Panel guest 

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Wednesday, February 27th
6-7:30 p.m.

"5 or 50" Women's Sustainable Weight Loss & Healthy Lifestyle Group
No matter if you have "5 or 50" pounds to lose. It's time to start seeing yourself as beautiful, strong, capable and look beyond physical attributes. I'll facilitate the meeting and share my tips for staying motivated. This will be a safe, inspiring environment to share and grow.

• Motivation and tips for healthy, sustainable weight loss
• Recipe sharing
• Self-love and affirmation
  

Cascade Park Community Library
600 NE 136th Ave.
Vancouver
360.256.7782