Determination is what I see on the face of my client for our November Spotlight. Laura Wilfong is as determined as they come! When I mentioned that the month of September was going to be a Food Journal Challenge, Laura was up for the challenge! Not only did Laura write in her journal diligently but she also sent me pictures of her journal and many meals daily as a way to hold herself accountable. Committed, strong, and beautiful are only some of the words to describe Laura. She leads by example in achieving her whole family’s goal to live a happy, healthy lifestyle. Through her hard work and consistent practices of exercise and nutrition, Laura has more energy, feels better, and is instilling healthy principles to her family.
The habits Laura has learned over the past year are ingrained within her daily routine now. She prepares family meals on Sunday for the week. She tries to make wise food choices, exercises regularly, and is enjoying life more than ever! I am so thankful to Laura for the wonderful example she is setting for us all of healthy life balance!
In Laura's words: I started working with Caroline in January. I turned 42 in December and I realized all my old tricks of losing weight were not working anymore. I think my metabolism was definitely slowing down. So I thought I needed some accountability and motivation in the eating department. I have the exercise part down. I love to exercise. It clears my mind, gives me energy and just helps me feel better. For me exercise is necessary for my emotional and mental well-being. In 2012 I ran the Athens Half and that was definitely my most challenging exercise accomplishment. My dad has always been a great runner so I grew up watching him train for marathons and other races but had not done anything like this for myself. Running long distances is the hardest thing for me physically and mentally. I work out with Caroline once a week but wish I could do two times a week. On the other days I usually run or take a long walk with some hills. I am still working on losing a few more pounds, but I am more concentrated on trying to watch what I put in my mouth and break habits of eating out of emotion. Keeping a food journal has definitely helped me identify what all I have eaten that day and how much water I have had and that has been a real challenge for me in the past. I was very used to having a cup or two of coffee for breakfast, maybe one glass of water throughout the day, and one glass of wine with dinner. Being deliberate about drinking at least 8 glasses of water a day has made me feel better and really helped with my appetite. My family has noticed a change in my routine as well. My 13 year old has started drinking spinach/fruit smoothies, kale chips and enjoying some other new healthy recipes. Our new healthy lifestyle is also slowly rubbing off on my husband and 8 year old. daughter!
Laura loves quinoa salad! Below is one of her favorite Quinoa Salads!
Fall Quinoa Salad
Ingredients 1 1/2 cups quinoa, rinsed well 3 cups of low sodium vegetable broth or water 1 red bell pepper, diced 1/4 cup of red onions, diced 1 shallot, chopped 1/4 cup of dill, chopped 1/4 cup parsley, chopped 1/2 cup Balsamic dressing**
**Balsamic dressing ingredients: 1/4 cup olive, 1 TBSP flaxseed, walnut or sesame oil; 2 TBSP of apple cider vinegar or balsamic vinegar; 1 TBSP spicy mustard ; salt and pepper
Directions 1. Add quinoa to broth or water in a medium saucepan and bring to a boil. Reduce to simmer then cover and cook 15 minutes without stirring or until liquid is absorbed. 2. Remove ingredients from saucepan and place in a bowl. Cool slightly and toss with salad dressing and remaining ingredients. Salt and pepper to taste. You can add any vegetables , salad or on top or black beans. Enjoy!