Healthy Halloween Alternatives

Well, it’s that time of year again, Halloween.  Little ghosts and goblins are running all about.  Are you dressing up this year?  Have your kids dragged you all around town to find the perfect costume?  I found this cartoon, and it made me laugh, so I wanted to share it with all of you.  I know it would be unrealistic for me to expect you and your kids to not eat candy this Halloween.  I do suggest that you keep it under control and monitor what your kids consume.  I also wanted to provide some creative alternatives. The candy aisles in the store are woefully lacking in healthier alternatives. Small bags of pretzels, popcorn, or animal crackers are some healthier options.  It’s hard to find safely-packaged, treat-sized portions of fruits, veggies, or even nuts. So instead, how about some fun items that not only lack tons of sugar, but also last a lot longer than candy.  Here are some ideas: silly bands, temporary tattoos, spider rings, and glow sticks.

Overall, try to make Halloween about having fun and getting dressed up.  Focus on carving the pumpkin, watching a fun Halloween inspired movie, and enjoying time with family and friends.

Yours in health,



This Pumpkin Oatmeal recipe sounds delicious!

For breakfast with a fall flavor that really sticks to your ribs, try this delicious pumpkin oatmeal.

  • 2 cups quick or old-fashioned oats
  • 3 cups fat-free milk
  • 1/2 cup canned pumpkin
  • 1/4 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 1 tbsp raisins
  • Brown sugar to taste
Place oatmeal in a microwave-safe bowl and stir in milk. Microwave on high for 2-3 minutes. Remove from microwave and stir in pumpkin puree, spice and cinnamon. Heat for 40-60 seconds, or until heated through. Stir in raisins. Sweeten with brown sugar if necessary and enjoy.Stovetop method

Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.

Serves 4.

Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein 13.2g


Recipe taken from by Fiona

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Don’t Miss Out!

I just returned from New Mexico last week and had a wonderful time hanging out with my family.  As some of my long time readers know John and I went out there last year as well.  But one of the things I really missed this year was the hiking up the mountain: that fresh mountain air, the views from the top, and of course the challenge of climbing all the way to the peak.  Still recovering from my car accident the pelvis said, “No!” even though my mind was saying, “Yes!” My mind kept flashing wonderful, vivid memories of John and me at the top with our hands in the air, on top of the world.  It was very hard for me to hold back and listen to my body, but better judgment prevailed and I found other activities to keep me busy.  Missing out is what I wanted to talk about this week.  If John and I had not seized the moment and climbed the mountain last year I would have missed out on a great life experience.  You see, you never know when life is going to throw you a curve ball and limit what you can do.  That is why you always hear me talking about being in the best health you can be in.  I want you to be ready for all the experiences life presents to you because it can change, quicker than I care to remember.  One day I was headed to enjoy a massage and the next day I’m lying in a hospital bed with a fractured pelvis.  What is it that you don’t want to miss out on?  It doesn’t need to be climbing a mountain; it can be anything from spending time with the one you love, to traveling around the world.  So, take care of yourself now, and when those moments present themselves you will be ready.  I can’t imagine what it would have been like to not make the hike when I did.  To miss that experience and time I spent with John would have been heart breaking.  I think the only thing that would have been worse than not doing it, would have been living with the regret that I missed out on living.  Live your life with no regrets and be healthy enough to climb that mountain!


Remember I need your help!  New Mommy Makeover DVD is up for the 2011 Parenting award.  Here’s a link to the press release:

You can vote once a day until October 18th.  Here’s the link to vote:

As an extra Thank You I’m offering 15% off New Mommy Makeover DVDs until October 31st.  Get your Christmas shopping done early!  Use coupon code: votenmm

Yours in health,

Colleen Riddle


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New Mommy Makeover Nominated for Post Natal DVD Parenting Award

I have a huge favor to ask each of you, my loyal readers.  New Mommy Makeover is nominated for a prestigious award, the 2011 SheKnows Parenting Award.  Each year, the SheKnows Parenting Awards program (formerly the SheKnows Parents’ Choice Awards) seeks out products that have set themselves apart as a leader in the parenting industry. The goal of the awards is to give SheKnows readers all the information they need to make educated decisions in their everyday lives – particularly when it comes to their kids! Nominated products are reviewed by the SheKnows team of editors and hand-picked for quality, functionality, convenience and more. Winners are determined via an organic online voting process open to the public and are announced on the SheKnows website each Fall.

You can vote once a day until October 18th, 2011.  Here’s the link:

In return for you taking time out of your busy day, I’m giving you a quick 10 minute workout that can be done anywhere.  We all know that sometimes life is just a little too crazy to fit in a full workout.  If you have been following me for any length of time you know that I always say, “Something is better than nothing!”  So here you go:

Warm up: 4 minutes

1 minute Jumping Jacks
30 seconds rest
1 minute jogging in place
30 seconds rest
1 minute running stairs (if you don’t have stairs 30 seconds running man each leg)
30 seconds rest
1 minute jump rope (or fake jump rope)
30 seconds rest


As an extra Thank You I’m offering 15% off New Mommy Makeover DVDs until October 31st.  Get your Christmas shopping done early!  Use coupon code: votenmm

Yours in health,

Colleen Riddle

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How BAD do you want it?

Wanting it or doing it.
There is a big difference here.  First, let’s talk about the “wanter.”  I hear people all the time saying they want to lose weight, they want to eat better, or they want to get in shape.  They ask for my advice, and I’m happy to give it.  As most of you know I’m always ready to talk about living a healthy lifestyle.  So, I share my tips, encourage them, and let them know I am here to help.  Then, often, I run into these “wanters” at the grocery store or out at a restaurant, and this look of fear comes over their face. They look just like the kid with their hand caught in the cookie jar at Grandma’s house.    All I wanted to do was say hi, I’m not there to judge, and ultimately it is up to them to make decisions for their health.  Don’t think for a second I don’t enjoy a glass of wine or that occasional hamburger.  I’m not against a cheat day, but it’s the decisions that we make on a daily bases between those cheat days that get us into trouble.  These daily decisions seem to be the dividing line between wanting and doing.  It’s the small ones, the one you may not even notice.  The ironic thing is that these small decisions add up very quickly.  If you think about it we make a lot more little decisions than we do big ones.  One other thing the “wanter” always has in their back pocket is an excuse.  There was some party or function they had to go to and there was nothing healthy there to eat, or company was in town and they had to entertain.  This is just two of thousands I’ve heard over the years.

Now let’s talk about the “doer.”  This person has made the decision to live a healthy lifestyle and sticks to it.  They make decisions based on what is best for them and not what everybody else is doing.  You know that old saying “If everybody else jumped off a bridge would you?”  They do not surcome to pressure of others.  It’s about long term commitment for them; they understand this is a marathon and not sprint when it comes to their health.  Very rarely do you ever hear them saying they want to do; they just go out and do it.  No excuses, no “what ifs” and no “if onlys.”  If they have an obstacle they go over, under or around, but it does not stop them until they’ve reached their goal.  It’s not always going to be easy to be a “doer,” but it’s inside each and every one of us.  The decision is yours and I promise you it’s worth the effort!  So I ask you……how bad do you want it?

Watch this inspiring video…It will motivate you!

Yours in health,


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Focus on the Positive!

I think when push comes to shove most people, when asked, would say they have a positive attitude.  But sometimes saying it and doing it can be two different things.  I know I’ve been brought over to the “Dark Side” before.  It can be easy to do.  You discover the conversation around you has turned into a complaint session and the next thing you know you’ve been dragged in.  Once on the “Dark Side” you may find it difficult to get out. For some reason we often find it easier to complain about the things we don’t have than it is to appreciate the things we do. That’s when we just need to adjust our vision if you will; change those contacts, or clean those glasses.  Good things are all around us.  That breath you just took in, or that next step you are about to take.  Many people struggle with things just like this.  So, ask yourself, “How good do I really have it?”  All we have to do is turn on the T.V. to see things worse off than we have it.  Could you imagine walking in the desert heat with no water or food for miles trying to find help?  This is going on right know in Somalia.  What about the riots going on in England?  See, when you start to look at things with a different perspective our problems don’t seem so big.  Sure that guy was rude and cut you off in traffic and even had the nerve to give you an obscene gesture.  Or maybe the waiter was late with your food order.  Now I know we have bigger problems than these two examples, but if you look for the good in your life your problems won’t seem so big.  I find that after my accident my vision has been adjusted.  Sure I would let some things get to me just like everybody else.  But when you are riding in the back of an ambulance scared out of your mind, thankful you’re still alive it tends to change you.  Please take my word on this and don’t find out for yourself.  So, now when I start to complain about something I take a deep breath and ask myself, “Is this really the way I want to spend the day, or do I want to spend it smiling?” I think you know the answer.   Know I’m here to help.


**To help you focus on the positive, I’m offering 10% off my Fitness DVDs….how’s that for putting a smile on your face!!  Use coupon code: posblog**

Offer ends August 31st

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Deciphering Food Labels

With some of my readers are looking to make some changes in their diet; I’ve had a few requests to explain how to read a nutritional label.  Let’s be honest, when we look at a label it’s like reading a different language.  So here is my best try at guiding you through this informational maze (I could talk for hours about this topic, but I will stick to the basics).  First, the most important thing you need to know is that the actual label is the only part of the packaging the FDA regulates.  What does that mean for you?  This is where the rubber meets the road.  All ingredients must be included on the nutritional label.  Second, ingredients are listed by the amount from highest content to the lowest content. This means the more of an ingredient that is in the container the higher they are on the list.  Third, if something has less than a half a gram of an ingredient per serving the manufacturer can claim that their product is free from that ingredient.  A good example of this is Trans Fats.  A company can claim “No Trans Fat,” and still have Partially Hydrogenated Oils (Trans Fats) in the ingredients list.  You should be looking for all types of Partially Hydrogenated Oils and staying away from them (your body doesn’t know how to process them).

Here is a sample of a nutritional label from a container of yogurt (good choice right?)  Let’s take a deeper look. First, we see 240 calories and 25 of those come from fat.  Not too bad, but a little high in calories.  Next we see sodium 140 mg were still ok.  As we continue to read on we come to SUGAR, hit the brakes, 44 grams of sugar in every container?  Putting this in perspective, every four grams of sugar equals one teaspoon of sugar. So in this example there are 11 teaspoons of sugar per serving!  We’ve seen different recommendations on the maximum added sugar daily intake range from 40 to 60 grams.  You would be surprised how quickly you can each those numbers.  I personally enjoy Chobani plain, Greek yogurt, and then add my own fruit and cinnamon.  This way I am in control of what kind and how much sugar goes in.  One last tip on labels is to watch the number of servings per container.  Many products have more than one serving.  This means you have to multiply the nutritional label by the number of the servings in the container.  Be careful, the numbers add up quickly!

I hope this helps and that it didn’t confuse you more.  Keep the questions coming and I’ll help where I can.  If you would like more in depth information, I do offer grocery store tours, just contact me and we can schedule one.

Yours in health,

Colleen Riddle


If you’d like me to send you a link to the Grocery Store Tour I did for a Cox TV, just shoot me an email at and I’ll send it over to you!


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Are You Prepared?

As some of you know Colleen was in a car accident this past week.  She is home now recovering, and I’m thanking the Lord above I still have my best friend.  I know we have all heard about receiving a phone call like the one I got the other day, but until you get one it’s hard to understand how it affects a person.  First, I hope with all my heart you never get one, and until now, I had never received one.  My heart stopped beating, time seemed to stop, and the next thing I knew I was flying down 98(our main highway).  I don’t recommend this, but all I could think about was getting to Colleen. I pulled up on the accident site as they were pulling Colleen out of the car with her neck in a brace and on a board.  As I ran up to the car the police held me back so the emergency personnel could do their job.  I stood there fighting the urge to cry, so Colleen would not see how scared I was.  They loaded her in the ambulance, and off to the hospital they went as I followed them close behind.  After a few hours in the emergency room we found out she broke her pelvis in three places.

I know Colleen talks to you about your health every week, and it’s hard to hear it sometimes with everything going on in your lives.  But you never know when your health is going to be called upon.  I know Colleen did not go out that day with the intention of being in a car accident, but it happened.  All the doctors and nurses commented that her being in good shape played a HUGE part in her not being hurt worse.  She was actually able to get up and walk with a walker on the following Friday, just a day and half after the accident, one week later she is now online looking for a walker race(lol).  There will come a day, as it did for Colleen, your health will be challenged and the actions you take today and tomorrow will prepare you for this challenge.  So the choice is up to you…will you be prepared?  As the loved one that received the call I hope you are ready.  I’m so thankful I still have my best friend because she was ready.  Don’t your loved ones deserve the same?



**Mother’s Day Special**
Free Shipping on New Mommy Makeover DVDs! use coupon code: mothersdaynwsltr at checkout.  Sale ends May 10th.

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Two-Minute Warning

Have you ever watched a football ball game in the final two minutes?  It seems like the entire game plan changes.  One team is desperately trying to hold onto the win, while the other fights so their opportunity to win doesn’t slip away.  You have to wonder if they had that kind of urgent feeling the whole game could they have been in a better position to win.  I recently read Jim Rohn’s, The Five Major Pieces to the Life Puzzle, and he made this reference and it got me thinking.  My husband and I had a discussion about it and came to the realization that many times life is the same way.  I wanted to share our thoughts with you.

Now I’m not talking about beating someone else in the game of life.  I’m talking about winning at the game of your own life.  If we had that same urgency in our lives as teams have in the last two minutes of a game, just think how much we could accomplish.  I think sometimes it’s easy to just go through the motions of life, and not focus on where you are headed.  We are born feeling like we have all the time in the world.  We are young, we will always have tomorrow, and our metabolism is fast so we can eat whatever we want.  So, we get into these habits as children never worrying about the consequences of our actions on the future.  Then one day we wake up and look in the mirror wondering who is looking back at us.  We still feel young in our mind, but we have this overweight, middle-aged person looking back at us.  You think, “This can’t be me; it must be one of those mirrors like you see in at the carnival.”  You turn around looking for the jokester who changed the mirror, or look behind the mirror to find the real one that was there yesterday.  Then the realization starts to set-in, “Maybe this is me.  What happened?”  Complacency happened.  We thought it would always be like it was when we were young.  Grandma and Grandpa where the old ones and Mom and Dad were not far behind, but that will never happen to us.  It’s hard sometimes to hear the clock ticking away with all the noise we have in our lives, but it is ticking none the less.

The good news is there is still time to change those habits and to get ready for the Two-Minute Warning.  I think you know by now where I’ll suggest you begin.  You guessed it….your BODY!  A healthy body gives you the stamina to play through the Two-Minute Warning instead of sitting on the sideline watching other people play.   Start today with the Two-Minute Warning mindset and you will be amazed at how your thinking and decision making will change.  Of course if you need some guidance or maybe a little coaching I’m here to help!

Yours in health,


“I used to say, ‘I sure hope things will change.’ Then I learned that the only way things are going to change for me is when I change.”-Jim Rohn

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Family Friendly Snacks

With the warm, beautiful weather upon us, we are drawn to spend the days outside.  In last year’s survey I sent out to my readers, many of you wanted ideas for healthy, family-friendly foods and snacks that would satisfy everyone from Dad to the little kiddos.  I’ve compiled a few healthy ideas that are conducive to on-the-go living!

If you have a cooler:

Grapes: refreshing and full of antioxidants and vitamins

String cheese: fun and easy to peel and as a bonus you are getting a good source of calcium

Watermelon: delectable thirst quencher and full of vitamin C and lycopene

Yogurt: delicious and great source of protein and calcium (just beware of the added sugar); Greek yogurt is best.

Water: forget the juice boxes and sodas!  Pure water is the best way to stay hydrated on your active outings.  No calories, fat or sugar…just plain refreshing!

No cooler ideas:

Apples:  tasty portable nutrition that’s full of fiber and vitamins.   “An apple a day keeps the doctor away” isn’t just an old saying….it’s the truth!

Bananas “the bicyclist’s best friend”: easy to pack and eat on the go.  Excellent source of potassium to help as you stay active on your outing.  Bananas are an excellent source of B6 as well.

Raw nuts:  great source of protein to fill you up and pair with the above fruit options

Homemade trail mix: throw some nuts, cereal (like Kashi Go Lean) and some dried fruit into a bag and toss in your backpack for a quick energy boost.  Just be careful to watch the added sugar.

Lunch options:

If you want to pack a picnic and head down to the beach, here are some tasty, healthy options;

PB&J: made with natural peanut butter (stay away from partially hydrogenated oils and added sugar), whole wheat bread, and low sugar jelly

Wraps: get whole wheat wraps and place your favorite lunch meat, lettuce, cheese, and peppers.  Add mustard instead of mayo to keep the fat and calories down.  A great substitute for mayo is avocados!  Spread some on your wrap and get the bonus of vitamins and the “good” fat.

Hummus and veggies like baby carrots, celery, and cucumbers.  If you need chips, choose natural ones like Stacey’s or Sunchips.  Check the ingredients and make sure to stay away from partially hydrogenated oils…your body can’t process them so they end up being stored as fat!

As I’ve said many times healthy eating comes down to being prepared!  Try out these simple ideas and stay away from the gut-busting fast foods that will weigh you down.  You can eat fresh and healthy on the go….just takes a little preparation.

My new favorite grab-n-go healthy snack:

Preheat oven to 350. Spray muffin tin with nonstick spray.

Put 1 TBS of old fashion oats, favorite veggies (I use peppers and broccoli) 1 TBS fresh salsa. Then top off with 100% liquid egg whites. (You can buy them in a carton.) Stir each one. Bake for 20-25 minutes.

Eat three of them for breakfast or grab one as a snack.  Store 3 days worth in fridge and freeze the rest so they don’t go bad. If you have time warm them up in the microwave, or just grab and go and eat them cold.

* I’ve also experimented with chopped apples and cinnamon in place of veggies.  I personally only like these cold.  Just experiment and have fun.  Let me know if you create any yummy, clean snacks or meals!

Yours in health,


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Top Postnatal Workout DVD: New Mommy Makeover reviewed in Fit Pregnancy Magazine!

I hope you don’t mind me taking a minute to share my excitement. New Mommy Makeover has been reviewed and chosen as one of the top six Postnatal workout DVDs in Fit Pregnancy Magazine.  I’m bursting at the seams with excitement!  To celebrate I’m offering a 15% discount to my loyal readers.  Just go to When you checkout use this for your coupon code: nmmwebsitefitpreg. This sale is good until April 9th.

New Mommy Makeover DVDs make great gifts for the busy mom.

“I started New Mommy Makeover after having my second child. With more than 40 pounds of baby weight to lose, I was worried about being able to find the time to get myself back into shape while taking care of my newborn and my 2 year old. The workouts started out at the perfect intensity and got more challenging as I got stronger. In just 30 minutes a session, in a few weeks I could tell my body was changing. Being able to fit in quick, challenging (but not intimidating) workouts became part of my mommy routine and something I am so glad that I did for myself.”-Jennifer M.
Also, I’ve had women who’ve never even had babies tell me they love the workouts because they get a fantastice workout in just 30 minutes and they don’t have to bother going to the gym!

“I am not a mommy, however I LOVE New Mommy Makeover! With the right nutrition, I feel results from this system immediately! I am a professional woman with very little time on my hands, the New Mommy Makeover dvds make it EASY to remember me and my commitment to a healthy lifestyle. I do believe this DVD will prepare my body to be a healthy, super mom in the future. Thanks to Colleen Riddle for making a realistic fitness program for busy women!” ~ JJ Stepleton
Let me know if you have any questions!

Have a wonderful week!

Yours in health,


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