About Me

About Me

Linda Bartosik...
First steps of a beginning writer/artist/illustrator. Follow me on my journey. Read More...

My newest book now available on Amazon!

My newest book now available on Amazon!

Many treasures lie under the sea, but will Alistar find the one that will make ‘The Perfect Birthday Present’ for his mom? Join this adventurous little sea star and his best buddy Barnaby (a blob fish) as they travel through the beautiful deep blue sea, meeting many other creatures of the deep. When the two friends finally stumble upon the perfect present, Alistar needs to make a difficult decision, which only he can make. When he does, the little sea star learns that there are times when it is not the present that is important, but the thought behind it.

My First Cover! Now available on Amazon – Kindle & Hardcover

My First Cover! Now available on Amazon – Kindle & Hardcover

For Linda Crowley, the first day of the year had always been set aside to work on new, positive beginnings and 1970 was no different. Her husband and children were by all accounts healthy and no one even considered the terrible thought that tragedy would strike before the day was over, and life as she had known it was gone.

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My first illustrating project available on Amazon

My first illustrating project available on Amazon

Haley doesn't have a normal pet she has a goat, Ralph. He thinks he's having fun but he's causing untold trouble for Haley. Trouble seems to follow Ralph everywhere he goes only he doesn't know it. Haley's father says Ralph has to be sold!

Food, Glorious Food – Not!

When you are trying to maintain a healthy weight and lifestyle, food is the biggest obstacle. If you are a Koko member, you are already doing well with exercise. Today take a moment and write down everything you eat and the time you ate it. If it doesn’t look like this, something is not right, and you are struggling:

Breakfast – whole grain carb and protein (Van’s waffle with peanut butter)

Mid-morning snack – Protein shake maybe with berries or a banana

Lunch – Grilled chicken, salad, and a bit of whole grain bread

Mid-afternoon snack – Triple Zero low sugar yogurt

Dinner – Plate comprised of protein, vegetable, and whole grain carb (Fish, broccoli and brown rice)

Drinks – Water! Water! Water! Green tea, coffee with a bit of half and half, herbal teas, Kombucha

This list is approximately 1100 calories. (Great caloric intake for a 5’3” , 145 lb woman – men would need bigger portions, but the same foods)

Is your list more like this?

Coffee

Yogurt

Turkey chili

Drinks: coffee, diet coke, wine, beer

This list is about 800 calories. No person, regardless of size, should be eating under 1200 calories a day. Your body will perceive this as starving and store everything you eat as fat instead of using it for energy. You will be tired, irritable, have brain fog from the lack of carbs, and really not want to come to exercise.

See the difference? In list two you are definitely not eating enough to fuel your body all day long and provide it with enough protein for it to use to make repairs while you sleep all night. Correct protein intake for your size is critical to your health and well-being (our theme this month), as well as your fat and sugar intake. You should be monitoring both daily until you are used to eating “your foods” on a schedule like list one. I know. Easier said than done.

The obstacles that get in the way of you developing healthy nutrition include: not knowing what foods to buy, not knowing what foods to put together to create meals, not having enough time on the weekends to cook and prepare your lunches and snacks so they are “grab and go” all week long, and putting off taking the time to get a coach, do research, or adopt a meal plan. (Remember – someday is not one of the days of week) You need help moving from list 2 to list 1 and staying there.

This can’t happen overnight. Your habits with food are ingrained in you and take 60-90 days to change – even in some small way. It took me 3 years to get there trying to do it on my own. I have been where you are. Back in 2016 all that was available was a food list. I was expected to create my own meals, shop for the food, and prepare it for the week. Just the first trip to the grocery store was a disaster. I was overwhelmed and just bought more yogurt and frozen dinners.

Today there are food services available to train you! Your food is cooked, packaged, and delivered to your door the next day. If I had this 3 years ago, I would have been all over it. Instead of buying groceries on Sunday and spending all afternoon doing food prep, you simply order your meals online and be done with it! Is this what you will do for the rest of your life? No. Look at it as a training program. You will be learning the kinds of food you should be eating, you will learn what foods to put together to create meals, you will be practicing portion control and feeling your body respond to the best “medicine” for whatever ails you. After a few months, you will begin to say, “I get this!” and realize you can do this on your own. Let’s say you are doing okay with breakfast and dinner, but lunch is a nightmare. Then just order your lunches for the week. Or, maybe you are list 2 and need to start with everything. Either way THIS IS DOABLE.  The catch is you must DO IT. 

And now Koko can help. Soon we will have this service available. Right here. You don’t have to go and read and do research. It’s all done for you. Click on the link below and we can get you started on a healthy eating plan for life.

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