Resolution To Lose Weight? Try Weight Loss Chili!

Do you Want to lose weight in 2017, but don’t want to give up delicious food? If so try this delicious weight loss chili that only takes 5-10 minutes of preparation. Even better, you can eat as much as you want and still lose weight!  Why? The Chili has an extremely high fiber content and nutrient per calorie content, which helps you to become satiated with less calories than traditional food. Research from Nutrition Journal shows that FIBER is inversely correlated with body weight and body fat! In other words the more fiber you eat daily, the more likely you are to be a healthier weight and have a lower body fat than those who eat less fiber.

So How do you make the Chili? Almost everything can be bought frozen or canned so there is almost no prep work and the ingredients are simply dumped in the crockpot so all you need is 5-10 minutes, the food, and the crockpot! Once all the food is in the crockpot simply put the temperature setting on low and come back 4 hours later and its done! The Chili makes 5 quarts and you can add or substitute any of your favorite veggies into the chili and it will still taste great.


2 cans chili  beans (you can use any bean you like)

1 bag frozen butternut squash

2 cans petite diced tomatoes

1 bag frozen chopped onions

2 bags pre cooked chicken slices (~16 oz)

1 large bag frozen spinach

1/2 bag frozen kale

2 diced bell peppers or 1 bag frozen chopped bell peppers

Add Chili Pepper, garlic powder and add any spice that you enjoy to your desired amount and ENJOY!

*Other Great substitutes: 1 bag frozen peas, 1 bag frozen corn, 16 oz ground turkey, 1 bag frozen cauliflower,  1 bag sliced frozen carrots or just about any vegetable you like.

Send in any questions you have to

In Good Health,



Simple Tricks to Avoid Thanksgiving Weight Gain!

Thanksgiving is the epitome of family, fun, and delicious food! However, for those looking to lose weight or even maintain their weight, Thanksgiving is the ultimate challenge. Between snacks, drinks, and the meal itself the American Council on Exercise estimates that the average person could eat up to 4,500 calories on Thanksgiving Day. The average American weight gain over Thanksgiving weekend has been much disputed, but has projected ranges from 1 all the way up to 5 pounds! So what Thanksgiving tricks can help you to both have fun and stay healthy?



  • Performing cardio exercise for 1 hour each day of the 4 day weekend can expend 2500 calories total! Now add in your metabolism (~1500 cals/day) and you already eliminated 4,000 of the 4,500 calories assuming you got back to normal eating right away Friday morning. This is without any changes to your eating!


  • The true serving size of a slice of pie is 1/8th of a 9” pie of which a normal serving contains between 250-500 calories. In America our slices are often double that size!
  • Try and stick to a piece the size of a standard lightbulb, which is ~1 serving.
  • If you are going to eat pie, pumpkin pie may be your best bet (~300 cals), because most of the calories come from the crust and not the pumpkin and it is low in sugar. It contains ~200 less calories than a regular sized slice of Pecan pie (500-550 cals)! Click here for a list of 25 pies from top to bottom.


  • What really gets us off track is keeping the party going all weekend. Plan healthy meals in advance for Friday to get yourself back on track regardless of how much you ate on Thanksgiving Day!

I hope you find these tips helpful. Feel free to reach out with any questions and most importantly Have a wonderful Thanksgiving.

In Good Health,

Joel Woldt

Masters Health Coaching


Photo Credit: Quotable Kidney, Creative Commons License

Is Visualization the Secret Ingredient to Your Weight Loss?

“Everything you can imagine is real.”

~Pablo Picasso~

Who Practices Visualization?
Visualization has been used by top performers in nearly every category for ages. In recent years a light has been shed on the fact that nearly all Olympic Athletes practice visualization to reach their goals. Michael Phelps is a huge advocate of visualization and 28 Olympic Medals later the anecdotal evidence speaks volumes. Scientific research is also piling up on the effects of visualization, which stems from a Russian Study on Olympians which showed that Olympians who visualized 75% of the time and trained only 25% of the time actually performed better than Olympians who trained 100% of the time. As a Health Coach I realize that visualization correlates to nearly any endeavor and especially WEIGHT LOSS. Whether you are getting started on a weight loss journey, in a rut, or trying to speed up the process visualization can be a powerful addition to reach your goal.

Many of us have that voice in our head doubting our true ability to achieve our goals especially with weight loss. We also don’t have a mental reference for what our body and even life will be like when we reach our goals. This leads us to negative feedback loops and endless frustration. This is where visualization comes in. Neuroscientists and Chemists are learning that:

  • The brain cannot differentiate between what you visualize and reality
  •  Visualizing our goals  on a regular basis our brains actually begin to create new neural reference points, allowing us to believe deep down that it is possible to achieve our goals
  • Visualizing allows us to believe THAT WE ARE ALREADY THE PERSON THAT WE ARE ENVISION before we even get there.
  • In short, your subconscious brain already believes that you are that person, which helps you to make choices and take actions to get there.

HERE IS A SIMPLE, BUT POWERFUL EXERCISE I do with some of my Health Coaching clients who are looking to lose weight along with positive changes in their exercise and nutrition:

1. Begin by setting a meaningful weight loss goal.
2. Find a quiet space, close their eyes, focus on slowing down the breath and heart rate.
3. With eyes closed visualize in as much detail as possible waking up at their goalweight. Then I take them through each step of the day and you can add your own as well.

  • How good does your body feel like when you walk? 
  • How do you feel when look like in the mirror? 
  • How much energy do you have? 
  • How do other people respond to you? 
  • What and how does it look when you eat?
  • How confident are you?

4. Repeat Daily! The more you do it the more your brain believes it is real and the more you will begin to believe in your own ability to achieve the goal and your actions will follow.

In Good Health,

Joel Woldt
Masters Health Coaching

photocredit: Al Bello, Creative Commons License