advice from a health coach

 I've seen many lives changed and weight lost through health coaches and friends, The Miller's. Here are some words of advice and contact information to inquire about more.
Hello all!  My name is Brad Miller and my wife Ashley and I are long time friends of the Green Acres Super Mom that you all know and love. We know Brittany from her good old city days in the very health conscious Portland, Oregon. 

Being from the Portland area we are definitely more inclined to look at our health and care about proper eating habits as is popular in today’s Oregonian life. While we are not your organic loving city  hipsters, we are certified health coaches and it is our life mission to help others get down to a proper body composition and improve their eating habits.  

Because many of you are amazing super moms yourselves and nothing is more difficult than trying to reclaim your figure after bringing a child into the world while simultaneously taking care of everything else in the household, we will be writing on how to take a healthy approach to weight loss.  

Rachel lost 70 pounds and 8 pant sizes in just 6 months
As moms you are busy, you don’t have time to deal with all the hype or false advertising out there that may or may not help you lose weight.  I will be touching on 5 main points today on how to actually lose weight, what works and what doesn’t.  

Along with the approach you should take to not only maintain these results, but become healthier overall.  Before I give you all of this information, you may want to know that it is actually coming from a viable source. 

Not only have I lost 25 pounds myself, kept it off for 3 years and drastically improved my understanding of what my body needs, but I come from a family that combined has lost over 2,000 pounds, reduced medications and even saved a few lives. 

At the bottom of this blog you will find a link to view before and after pictures of our family and many others that we have been able to help.   Before you go there and check them out I offer you these 5 tips to take a healthy approach to weight loss and regaining back your figure.

1.)    Diets don’t work: This is the first and most classic mistake that Americans make towards losing weight.  Please try to hang with me here as this will be a big mind shift for most.  Diets do not work!  Some diets may help you lose weight, some are just frills and gimmicks that yield no results.   This makes it very difficult to understand what you must actually do since everyone out there has a weight loss answer, or has found some magic berry from the Amazon that is the new miracle cure to losing weight (pshhhhh….).  We call these “crash diets” and they don’t work.  Anytime you take your body out of balance you are not setting yourself up to be able to maintain your results long term if you see any results at all.  A diet is what you eat every day, not something you do for a couple weeks to lose weight.  Even if you are successful in dropping some pounds, if you go right back to your old ways then whatever weight you were able to take off will come right back on.  What you first need to start off with is a systematic approach to the correct way of eating and work on making these habits that you include in your everyday life.

2.)    Difference between proper weight and being healthy: As I referenced above, something that is very important is giving the body 100% of the nutrition it needs. Many people focus on the weight loss or consider themselves healthy because they are "skinny."  While losing weight and then maintaining it, its not about how little you give your body, its about giving it the right amount of nutrition and the correct food with a gentle calorie deficit throughout the day to promote weight loss.  Then once you are at your goal, you can slowly increase your calorie intake to be balanced throughout the day to match the calories your are burning.

3.)    Exercise won’t make you skinny: The common myth is that you need to exercise a ton to lose weight, this is of course not true.  At most exercise is only 25% of the equation, the biggest area that will help you lose weight is what and how you eat.  I will touch a little more on that in the next point.  This is very important to understand because how can you expect to stay at a healthy weight if you are required to work out 10-20 hours a week?  Who has time for that? Don’t get me wrong, exercise is good for the body and promotes muscle growth, but it will not get you the results you want.  (pretty exciting to hear right?  I just told you that you don’t need to spend countless hours in the gym to have that pre bay figure you once had!).  Next time you are at the gym I dare you to go up and talk to someone that is in great shape and ask them about their eating habits.  I am sure they will repeat a lot of the things you are hearing here in this article.

4.)    What to eat and how to eat it: OK, here is the info that you wanted to hear.  I am only going to touch on a few very basic points as I could go on with this topic forever.  The correct way to fuel your body is with small meals 5-6 times a day.  Eating smaller. Equally divided meals throughout the day will not only keep your metabolism going at a higher rate, but it makes it harder for your body to store foods as fat.  With our foods, you again want to make sure they are healthy and nutritious.  The things you want to watch out for is the amount of sugars, calories and carbs that are in your foods, there is way too much of this packed into our everyday food now.  The more sugar and carbs in your food, the harder it is to lose weight or maintain weight.  So make sure to watch out for those things in what you eat.  So with that said, good food items to eat are in order of their amount is lean proteins, low starch vegetables, low glycemic fruit, low fat dairy and healthy complex carbs.  Don’t forget to drink half your body weight in water each day, proper hydration leads to better body function.   

5.)    How to Drop weight-  So building on the tips above, you want to make a small deficit in the amount of calories you take in throughout the day with the amount you are burning.  Keep in mind you want a gentle deficit evenly throughout the day.  Too much at one time throws the body out of balance and makes it harder to lose,  a steady stream will keep the body balanced an on track to lose weight.  Remember weight loss doesn’t happen all at once, so commit to a plan and watch the scale go down.  A steady 1-3 pounds a week is a good pace!

These are just some basic tips on how to go about losing weight in an effective and healthy manor.   If you have additional questions on the information above you are more than welcome to email us at  optimalhealth247@gmail.com we are happy to answer any questions you may have on this topic.  

If you would like additional information on how we have helped our family and our clients we would be happy to share with you as well.  My overall advice to you is to not give up, EVERYONE can be at their healthy and happy weight.  For some it may be a little easier than others, but it’s possible for everyone.   

To view some pictures of success stories that we have helped create please visit the Success Stories page on our website.  Know that it is possible and you can do it. 

In health,
Brad Miller


a healthy hibernation

It is time for the kids to go back to school, the tan lines to fade, air conditioning to be turned off and the crock pots to come out. For me, it is a little bittersweet because I love summer but by the end of September, I am always ready for fall. 

However, saying "goodbye" to summer also means saying "goodbye" to those sunny outside jogs, fresh produce and the constant pull to be active outdoors. Now we go into hibernation mode which is a little intimidating when you're trying to maintain or continue to lose weight. 

Also, with Audrey being 14-months and needing constant stimulation, it has been easy to keep her occupied outside but now I fear we'll both end up inside and sitting around.  

So before I put my tennis shoes away and get out the big sweaters, let's come up with a winterizing plan for the whole family.

This week I have a some fabulous healthy guest bloggers offering advice and options. Please see yesterday's post by ChristianSuperMom below and check in tomorrow for good friend, lifestyle coach Brad Miller. 

Below, comment and let me know how you stay active and eating well during the "dark" months.


fueling your health in motherhood

I am so pleased to have the author of one of my favorite blogs, ChristianSuperMom, guest blogging on my home base today. She is not only an inspirational woman of faith, but an amazing mother and wife. Thank you Rosann for sharing, and readers- please go check her out.
Motherhood is one of the most demanding, yet fulfilling jobs a woman can be blessed with.  And a blessing it truly is.  But our reality as mothers and wives is filled with constant sacrifice.  Our time and energy tends to be completely devoted to caring for our family.  

But what happens when we forget to care for ourselves?  How do we deal with burnout when it sets in?   The truth is, we aren't effective in our role of motherhood when our physical, mental, and spiritual tanks are running on empty.   

What's worse, is when we have daughters who are watching our every move, learning through our example what it looks like to be a woman, a wife, a mom, and God's child.

When it's not the norm for us to do things for ourselves, knowing what needs the most attention is often difficult to discern. 

An easy way to figure out how to care for yourself is to consider three key components to your overall health and wellness.  
Let's start by looking at our physical health.   
Our body is like a well-tuned machine that knows what to do at very precise moments, keeping us alive with each heartbeat.  Think about how much our body does just to pump blood through our heart and to all the other organs vital to our survival.  It's really a miracle we're alive, isn't it?  Of course, the mechanics are prone to failure or mishaps when not properly cared for.  
When our physical tank is empty we can fall victim to obesity, a multitude of health problems, lack of energy, and poor self-esteem.  
Fuel your physical well-being with:
  • Exercise.  Do some form of exercise at least three days per week.  If you struggle to find time or just can't afford a gym membership, consider putting your child or children in the stroller or wagon and going for a brisk walk or jog.  The fresh air will clear your mind and moving your body will get your blood pumping and help strengthen your heart.  
  • Sleep.  Strive for 8 hours of sleep each night.  If this isn't possible, try to schedule time for a nap every day or every couple of days.  A Sunday afternoon family nap can be quite refreshing to everyone in the home.
  • Nutrition.  Choose to eat healthy foods and limit consumption of those pre-packaged items.  Check labels.  Can you pronounce the ingredients?  Do they come from natural sources?  If not, put it back on the shelf and go for something more natural.  The most nutritious foods to eat are found on the outer aisles of the grocery store.  And those foods are power foods.  In other words, they fuel your body giving you more energy, beautiful skin, a strong heart, fantastic vision, and a healthy digestive system.

Next, let's look at fueling our mental health.
Keeping our mental health in check is vital to our long term health and happiness as women.  When we don't challenge our brain on a regular basis we increase our risk of developing Alzheimer's Disease later in life.  If live each day putting our mental health on the back burner,  we may find ourselves consumed by unhealthy emotions or even sinking into a deep depression.
Fuel your mental well-being with:
  • Continued Learning.  Find a way to challenge your brain every day.  There are many ways you can do this.  Enroll in an online college course to learn a new skill.  Read a book concerning a topic of interest  you'd like to know more about.  If you enjoy games, BrainTeasers is a website that offers a variety of mind challenging exercises.
  • Creative Passion.  What are your hobbies?  If you don't have one, find one.  Some ideas of creative hobbies are scrapbooking, sewing, knitting, quilting, painting, gardening, writing, or photography.  Schedule time each week to immerse yourself in something you love to do.  
  • Deal With Emotions.  Unresolved feelings of resentment or anger only lead to negative energy and heartache.  Spend time talking with your spouse, a trusted friend, or your Pastor.  Write in a journal.  Pray for God to give your wisdom and a forgiving heart over a situation brewing.  Get your emotions off your chest.  Accept them.  Deal with them.  Then move on.  The past is the past.  Choose to create a better day today.
And finally, let's talk about our spiritual health.
Life isn't always easy.  In fact, many of us are faced with daily turmoil or challenges too difficult to endure without Christ as our safe haven.  Unfortunately, when we don't fuel our spiritual tank we feel empty and it becomes harder and harder to keep our eyes focused on God's promises.  Without our spiritual nourishment, we lose our sense of joy, and our ability to walk and live by faith.  
Fuel your spiritual well-being with:
  • Bible Study.  Be intentional and schedule time alone each day to spend time in the presence of the Lord, studying His word. (I've found this to be most successful early in the morning before the kids wake up)  God speaks to us in many ways, but one of the most powerful ways is through His word.  Struggle with reading the Bible?  Find a good life application study bible.  Your local Christian book store can point you in the right direction.  Another effective resource is to find a daily devotional book which can help bring the Bible to life, for your circumstances.
  • Prayer.  This is so important to our attitude, our ability to be patient and loving, our faith, and our overall spiritual health.  Spend time every day in effective prayer.  A great time to do this is right before digging into God's word for your daily Bible study.  Keep a prayer journal and refer to it often so you are less likely to let your mind wander during prayer.
  • Worship.  Go to church once a week to get in a group worship setting.  This can be very effective in filling your spiritual tank through a Pastor's sermon, soul-inspiring music, and fellowship with other Christian's.  During those weeks when church isn't an option due to illness in the home or some other unforeseen circumstance, tune into a Christian internet or radio sermon.  Another option is to check your church website for a recorded version there. 

Remember friends, it's not selfish to take care of yourself and your needs.  In fact, by doing so you are giving the gift of yourself filled with joy, compassion, and love to your children and your husband.  I assure you, they will reap many benefits from that special gift.  Oh yes, and imagine how great you'll feel and how bright God's light will shine through you and in you when you aren't running on empty!  


 Rosann is currently residing in Western Pennsylvania with her husband, Mark, and their daughters, Faith and Abigail.  After spending more than 15 years working in the auto finance industry, she now enjoys life as a stay-at-home mom.  Writing for her blog ChristianSuperMom, Rosann has a strong desire to glorify God while sharing the heart of her journey through a life of faith.

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