don’t quit

Not Quitting


For some, it can be challenging to stay focused on health goals when summer rolls around and life gets busier. You may be thinking it’s too hot or too humid to exercise or cook. Or, perhaps you lose focus by getting out of the daily routine when activities such as cooling off in the pool, camping, attending a family reunion or going on vacation occur. But, you are important and so are your goals! You don’t have to let holidays, seasons, birthdays, vacations and other events sideline your goals. I encourage you to plan ahead, be mindful of your choices and you will set yourself up for success!

Warm or hot weather is an excellent opportunity to experiment with making new salads, wraps and cold dishes. You can ask your friends for recipes, spend some time searching online, or just get creative on your own. When making a salad, you can try adding 5 to 7 vegetables to it. Consider changing up your exercise routine to coincide with the season. If you usually exercise in the gym, try finding an outdoor pool where you can swim laps, or take your exercise outside for a hike or bike ride. Whatever you do, don’t quit!

Be Inspired!

Cabbage Wrapped Beef Pot Stickers

* 1 head of cabbage 8 oz 95% Ground Beef raw- should yield 6 oz cooked (1 Lean)
* 2 tbsp chopped green onion (1/4 of a Green serving; subtract from your Green)
* 1/2 tsp Sesame oil (1/2 Healthy Fat)
* 2 tsp Soy sauce (2 Condiments)
* 1/8 tsp Ground Ginger (1/4 Condiment)
* 1/8 tsp Garlic Powder (1/2 Condiment)
* Cooking spray

Note that you can make this dish with chicken, tofu, tempeh or meatless protein options.

Bring a large pot of water to a boil. Wash and cut cabbage in half. Cut the core from each half of the cabbage by slicing it out in a triangular wedge. Separate at least at least 8 of the larger outer cabbage leaves from both halves, and then add to boiling water. (Save remaining cabbage for another meal). Boil for 2 minutes, until cabbage is crisp-tender. Use a slotted spoon to transfer cooked cabbage to a plate of paper towels to drain.

Prepare the pot sticker filling by combining beef (or other protein), chopped green onions, sesame oil, soy sauce, ground ginger and garlic powder in a mixing bowl. Mix well. Place a large nonstick pan over medium heat and spray with non-stick cooking spray. Form the filling into thick oval patties about the shape and size of your thumb. Place the filling patties into the pan and cook about 4 minutes on each side, until cutting into one shows no pink throughout. Wrap cooked patties in cabbage leaves and secure with toothpicks.

Provides 1 serving with 1 Lean, 3 Greens, 1/2 Healthy Fat and 3 Condiments

A New Lease on Life

Tammy lost 167 pounds and is feeling better than she’s ever felt! Learning and implementing new healthy lifestyle habits is life changing. It is always a joy to celebrate clients who are losing weight, feeling better, eliminating medications, and thriving in life!

If you are encountering challenges and feel like giving up this week, please reach out to me. I am here to support and encourage you.  Moving beyond the challenges are your keys to success!

Health and Happiness,

Cathy and Jeff

Click HERE for more healthy tips from my mentor, Dr. Wayne Andersen!!

Join us for our Habits of Health call or webinar hosted by Certified Health Coaches who have “walked the walk” as a client and cover a variety of topics such a emotional eating, how to navigate the holidays, how to stay on track and more. If you cannot tune in “live” on Wednesday evenings, you can click HERE to watch recordings of Habits of Health Calls.

Habits of Health Call
Wednesday at 5:30pm PT/ 8:30pm ET
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Click this link to join:
Or join by phone: 646 558 8656 Meeting ID: 113312513

For Clients – Client Support Call
Call in and ask one of our Health Professionals (physicians, nurses, dietitians and more) questions about your health.
Every Wednesday Evening at 5:00pm PT/ 8:00pm ET
Call: (712) 832-8330
Passcode: 4366777



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Cathy and Jeff Evans
916.616.8101 (c) or 916.261.8101 (j)

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