The Mommy 15

Give it a Chance

2011-05-23T21:13:00.000-07:00

I am always and forever trying to be open-minded about food and improve my eating. Today that meant trying marinated, grilled tofu. I have tried tofu before, in a soup in a restaurant. And honestly the texture reminded me of eating cow's stomach empanadas in Chile. *shudder* So when my husband said we were having tofu for dinner tonight -- and I gave him that look that said I wouldn't be eating -- and he gave me that look that said oh yes you will . . . well ---

Needless to say I smothered it in his home-made marinara sauce, sprinkled some cheese on top, melted the cheese in the microwave for a few seconds, and got it all down. The whole half plate of it. And though it will never make it to my top ten list, I didn't feel like throwing up after I ate it, either.

So if you have some fool-proof tofu recipes, please share!!! And if not -- give it a chance. But have some thick, tasty marinara sauce nearby just in case!

New Favorites

2011-04-30T13:31:00.000-07:00

I have a few new favorite foods I wanted to share.

1) Chicken Fajita Salad. I take 3 oz of chicken and 1/6 of an onion, 1/3 of a green pepper, 1/3 of a red pepper and dice it all up. Then I cook it all together with cooking spray until it's pretty tender and stir in one serving of the Fajita seasoning mix with the LOWEST amount of Sodium from my grocery store (McCormick in my grocery store - but I don't know what it would be in yours). Then take a mixture of salad greens - romaine, iceberg, Spring mix, etc. - and chop it into really fine pieces. Think shreds of lettuce on your favorite enchilada. Add the chicken fajita mixture to the salad and mix it all together. VIOLA!!! I honestly probably use four cups of salad to that one serving of chicken fajita. You can also put the chicken fajita mixture in a whole wheat/low carb tortilla with a tsp. of sour cream - hold the cheese - and add a low fat dressing to your greens. Or you can take the entire salad and put it in a whole wheat/low carb tortilla with a tsp. of sour cream. Delicious way to get your veggies in when you are NOT in the mood for a salad! *Note: I make up a whole bunch of the fajita mix ahead of time and freeze it. Then when I want a salad - I get the mix out of my freezer, cook it on the stove, add the seasoning mix, and I'm set for a FAST lunch or late dinner when I don't have time or energy to make anything else. It's awesome!

2) Banana smoothie. I place a medium-sized, medium-ripe banana and 1/2 cup of nonfat milk in my blender. Then add a dash of nutmeg and a dash of cinnamon (careful with the nutmeg - a little goes a LONG way; go to town with the cinnamon, as much as you like). Blend together. Add in some ice chunks and blend that together until smooth and VIOLA! I'm telling you - this is an AMAZING snack! When I can't get my kids to eat anything else, I add in a small scoop of protein powder and sometimes a little fiber one plain cereal - they drink it RIGHT up! And I'm not fighting them at the table for an hour to get them to eat their dinner and/or waking up to screaming, hungry two-year-olds in the middle of the night. Win/win situations are my SAVING grace!

3) Yogurt and cottage cheese. My mom used to make this fruit/jello salad. You take some fruit cocktail and mix it into cool whip and then add a package of unprepared jello. I am sure you have had this in MANY forms. But the calories and SUGAR in this salad -- um, through the roof, even for a small serving. So I reformed it: Get 6 oz of low or non-fat plain or vanilla yogurt, add 1/4-1/2 cup of cottage cheese, and mix in a serving of Crystal Light. You get the same flavor/texture as my mom's old fruit salad jello mix but without all the extra sugar and junk. And the cottage cheese and yogurt combined give you a good dose of protein while still getting some calcium in your meal. It's so good my two-year-olds LOVE it! A perfect pre-bed snack!

The Small Things

2011-01-13T13:25:00.000-08:00

I haven't decided what theme I am going to give Thursdays yet. I have a few ideas in mind, but I haven't nailed this one down yet. HOWEVER, today is Thankful Thursday! Oh the power of thank you. Such small words. Such easy words. Such life-changing, relationship-building, faith-instilling, gratifying words. When was the last time you said them? Are there thank-yous left unsaid in your life or heart right now? So what if it was something that happened a month ago (or two or three or four or a few years)? Does it come to your mind - to your heart? Does it bring a smile to your face? Do you find yourself remembering that your life was changed or improved or influenced when so-and-so said or did such-and-such or allowed you to say or do such-and-such? Cuz my heart has been remembering lately. And I find myself in need of saying a lot of over-due, unspoken thank yous.

So I challenge you today to take 15 minutes and just say thank you - to God, to your mother, to your spouse, to your children, to your boss, to your family, to your friends, to whoever is on your mind or comes to your mind when you think of saying thank you. Just DO IT! It will be 15 minutes WELL SPENT, and it will be sure to change your life (and probably a few other people's in the process).

Hydrate Me!

2011-01-12T21:18:00.000-08:00

Today is my first Weight Loss Wednesday post. I've decided to give each day a theme so I can keep my thoughts in order and not get sidetracked or too focused on one aspect of mommy-hood over all the other important aspects that merit equal attention.

I can think of a million and one things I could post here as a tip or goal for the week. But I think I will start with the fountain of all life: Water!

How much water do you need? Well, for weight loss it is recommended that you drink 50-75% of your body weight in ounces. While breastfeeding, it is recommended that you drink about 104 ounces of water every day. When you exercise, it is recommended that you drink 34-68 ounces of water for every 45-60 minutes that you exercise.

I would suggest you take a few minutes (definitely less than 15 here) and calculate how much you would need a day based on your weight, your activity level, and whether or not you are breastfeeding. Once you get a general number, divide it out into something usable - like if you need about 128 ounces a day, you know you need to drink a gallon of water a day and can just fill a gallon and keep it on the counter or in the refrigerator and drink through it all day long. If you figure up how much you need and divide it by 32, you'll know about how many nalgenes of water you need a day and just need to keep track of those. If you have a favorite cup and measure how many ounces it holds, you can use that to determine how many glasses of water you need in that particular glass in a day and then just need to keep track of how many glasses of water you drink.

A huge part of weight loss involves taking the guess work out of it and figuring out EXACTLY what you need and then getting it. That's the magic formula. Knowledge is power, especially when it comes to your body.

* Note: The only potential hazard of drinking a lot of water is water intoxication. But, if you're smart and drink small amounts of water regularly throughout the day, along with your meals, you should be just fine!

Put Your Heart In It

2011-01-11T09:47:00.000-08:00

One of the things I have been thinking about this morning is the choice to be a mother. There are so many things out there that you COULD be doing, and doing very well at that. There are personal dreams you never realized, career goals and personal goals you have seen put on the backburner time and time again. There are welcome distractions you walk away from to walk towards your children and your home and your family. The lists of sacrifices are endless, if you really think about them. And I think there is a natural man tendency, if you will, TO think about them.

But there is a greater tendency inside of us if we tap into it: that of having, living, breathing, creating, and loving your best job: Motherhood. Think about what it means to have a Mother Heart, as I like to call it. If you were being paid by someone to do your dream job, what would you be putting into that dream job to feel and be and be perceived as successful at it? What would set you apart from the other employees that would make your boss leave you there, give you promotions, give you raises, etc.? Now apply that to motherhood. If Heavenly Father were your boss (and He is, so that's not really a hypothetical) - but if He were paying you in a two-week salary in the same way that your spouse gets a paycheck for his job, what would He expect from you in order to deem you worthy to have your job? Take it a step further -- what would you need to do with that job in order to get raises and promotions? Do you give that same attention and honest effort and focus to your children and your home that you would give to your dream job?

The MOST wonderful role in this world is that of mother and father. And in the world today, the most stressed and fractured and questioned role is ironically that of mother and father -- particularly mother. The world throws so many things in our faces to pull on our heartstrings and distract us from what is important, what is essential. Our hearts are tested every day in our decisions. Where you spend your time is where your heart is. And there is where your reward will be also.

My challenge for all of us today is to take 15 Mommy minutes to contemplate your role as a mother. What are the things you love the MOST about that role? What is the vision you have of fulfilling and consecrating yourself as a mother? Where do you spend your time in creating and becoming that person? Make today the first day of the rest of your best job's journey: Being a mother, with a Mother Heart, and Loving it!

Chicken Nuggets -- Minus the Chicken

2011-01-10T20:01:00.000-08:00

One of my goals this year is to help my family eat healthier meals while still enjoying the food we're eating. My children, as most others, LOVE -- and I mean L-O-V-E, LOVE -- chicken nuggets. And if you make them at home and bake them or pop them in the microwave, they aren't THAT bad for you. But they also have a hard time getting enough protein and vegetables in their diets. So I came across a fantastic blog that is devoted to raising healthy kids and helping children eat and LOVE -- L-O-V-E, LOVE -- their VEGETABLES!!! Here is a recipe for Vegetarian Chicken Nuggets. Try it out and tell me what you think!

P.S. - This recipe is for 8 servings. The nutrition information, according to Calorie Count's Recipe Analyzer is:

Serving Size 87 g

Amount Per Serving

Calories 367 Cal. from Fat 75

Total Fat: 6.3 g

Saturated Fat: .9 g

Cholesterol: 23 mg

Sodium: 413 mg

Total Carbohydrates: 43.2 g

Dietary Fiber: 10.1 g

Sugars: 6.9 g

Protein: 13 g

Vitamin A 8%		Vitamin C 13%
Calcium 9%		Iron 25%

Fitness Challenge

2011-01-07T10:39:00.000-08:00

I know I have been M.I.A. for a while now. But I have had a surge of energy and new ideas for how to utilize this blog to help people, myself included, in our daily quest to meet our weight loss New Year's Resolutions and focus simultaneously on raising healthy, active, amazing kids. So get ready and check back often - cuz I promise I will be here and will have something worth the precious time you take from your family to read it!

For today, let me tell you about a challenge I am taking and hope you will, too.

MapMyRun is a site I joined when I was training for a half-marathon last December. And I LOVE it! They just sent me an invitation to join in one of four 30-Day challenges to kick off the New Year and resolutions across the globe. The four challenges are:
1) A Commit to Fit challenge (15 workouts in 30 days)
2) A Run challenge (30 miles in 30 days)
3) A Bike challenge (100 miles in 30 days)
4) A Walk challenge (26.2 miles - yes, a full marathon - in 30 days)

Whatever your resolutions or goals, you can easily participate in one of these challenges AND BE ENTERED TO WIN SOME GREAT PRIZES along the way. In fact, I think most of these things, broken down into daily goals, could be accomplished in 15 minute increments throughout the day! What a great way to start the new year. Grab a friend or two, form a group, hook up the new Wii (or dust off the one you haven't used for a while) and get MOVING!!! Include your children, your spouse, your sister, your mom, whoever. Then check off one resolution completed and get motivated for more. Cuz 2011 is a year for MORE!

Dreaming . . .

2010-08-02T10:29:00.000-07:00

So somebody forgot to tell me that the spare SECONDS or MILLISECONDS I had when my twins were newborns and infants were TWICE the time I would have once they were toddlers!!! THAT was the EASY time? Wow! Well, I just found something that could help me maximize those Mommy 15 minutes that I need to get back to having every day: the Silhouette. If you haven't heard about it, check out some info, their link, and a free giveaway here. Oh . . . dream and it might come true!!! It just might!!!

Upside Down Recovery

2010-02-02T11:49:00.000-08:00

Jan. 28. . . The first day I didn't have a special 15 moment to write about and a day that turned my world upside down and left the last week a little void of moments to comment on.

BUT . . . .

I've recovered. I spent over an hour on Sunday with my dear friend Anna and got back to my EA Active Sports workout yesterday, and I'm feeling MUCH better!

And today, this is my Mommy 15 moment. I am taking some time while my babies sleep to get online, check up on friends, gather my thoughts and feelings, and plan some special moments for the next few weeks. I am so excited!!!!

In the meantime, my friend told me about a drawing for a free trip to Seattle (click to enter yourself - I'm not afraid of competition; as long as someone I know wins, I'll be ALMOST as happy)! Dave and I have talked about going to Seattle since we got married, but the cost of going there with the fact that we don't have any connections for a free place to stay and a way to make cheap food has always kept us back. But I am telling you now, if we win this trip, SPRING BREAK 2010 is going to be FILLED with special 15 moments in Seattle. Maybe it will either way. Never can tell. But this is our LAST Spring Break in the Northwest and, therefore, our last opportunity to fit something like this in. And there's gotta be a million memories to be made in a place like Seattle, right? Or so I've been told!

Friends!

2010-01-27T05:56:00.000-08:00

Today for my Special 15 moment I spent a few extra minutes visiting with good friends -- Lydia, Michelle, Jen, Allison, Anna. It was so fun to have girl time, a few minutes at a time, spread throughout the day as I ran from task to task on my "to-do list" and tried to still add a touch of "special" to the mundane. Topics were varied, but each short conversation was memorable for me (relief society lessons, un-met expectations, feeling the Spirit, self-reliance, toddlers, whole wheat tortillas, breastfeeding, baby showers, like/dislike for running, rollerblading down rocky slopes, sacrifice, surgery recovery, relying on other people, crazy hair-dos, magnetic menu boards, organization, etc.)!

Of all the things I have been blessed with, I count the MOST treasured in my dear friends!

Nighty-Night

2010-01-25T17:14:00.000-08:00

Today I had INTENDED to make a garnet and pearl necklace and bracelet from the left-over pearl's my husband brought me from Mexico and some garnets I bought with a 40% off coupon at JoAnn's. HOWEVER, my body got the best of me. Instead of using my first break to finish up a special "me" project I've been wanting to get to . . . I took a nice . . . . long . . . . nap. And judging from the screams from my little girl as she and her brother constantly fight over who gets to pull all the tupperware from the cupboard -- it's a DANG good thing I did!

January's "Special" Events

2010-01-24T20:02:00.000-08:00

I know I haven't done very well at posting updates. Maybe I need to include 15 minutes for blog posts in every day. :-)

Some of my "special" 15 minutes for January have included:

Making a necklace (finally) out of the pearls my husband bought me in Mexico when we were still dating.
Finishing the "I Am A Child of God" pictures for my babies (and messing one up because I didn't get the mod podge just right - so I already know what I'll dedicate another few sets of minutes to re-creating!).
Finishing a surprise thank you gift for my sisters for helping me out with my babies so much lately!
Daily story time with my babies -- including sites, sounds, actions, etc. We all LOVE this one!
Writing cards or special e-mails or notes to family and friends.
Enjoying the beauty of SITTING and drinking hot chocolate at the end of a busy day.
Finishing my husband's photo book that I made him for his 31st birthday.
Journaling some of my babies' firsts.
Taking my babies on walks.
Going on a walk by myself -- at night, just me and the star-lit sky and my thoughts.
Re-organizing my husband's drawers so that he can actually FIT his clothes in them! (Does anyone else have to do this?) :-)
Creating calendars of ideas for what will make the year special - day by day, week by week, month by month.
Surfing the web for ideas on how to create a little more organization, homeyness, love, and laughter inside my four walls.
Sing songs with and dance with my babies.
Take my friend's engagement pictures with my husband.
Research and make yummy, healthy recipes.
Put my hair in curlers for a day when I need to feel a little bit "special."
Help a friend brainstorm ideas for activities she can do with her 11-year-old church youth group.
Make a surprise visit to a friend who has been on my mind a lot.
Organize a weekly playdate for moms like me (and to get more than a short break from entertaining my kids).
Take my kids to the in-door playground at our local Market Mall.
Put a puzzle together with my husband -- just because.
Do 15 minutes of sit-ups and crunches, my kids serving as added weight as they crawl on me and sit on my stomach.

It's been GREAT so far -- the BEST New Year's Resolution I have EVER made.

What things do YOU do to give yourself (or someone else) a special day . . . even if it is just for 15 minutes at a time?

Chocolate Brownies -- Lydia Style!

2010-01-21T13:56:00.001-08:00

Wanting to cheat but not too much? My friend published this recipe for low-calorie, fat-free brownies. Now to just do something about that sugar content . . . . :-)

New Year, New Me!

2010-01-05T10:02:00.000-08:00

First of all, a return and report for last year. My resolution last year was - yes, to lose weight - but more importantly to hit a point where weight loss was NOT my resolution in 2010! And, friends, I have to say that I succeeded! I didn't lose the weight I hoped. I didn't even hit my goal weight. In fact, I am still one pound up from my pregnancy weight. I lost 22 pounds last year, though, and after a year of focusing on weight loss, I feel like I succeeded enough to start this year withOUT a resolution to lose weight.

Which brings me to this blog. One of my resolutions this year is to make every day special. So I would like to dedicate this blog to just that -- the Mommy 15 Special Minutes! I figure that I can dedicate 15 minutes every day to making that day special in some way - for me, for my kids, for my husband, for a friend, for a stranger, whatever! And I want to share that with YOU and invite you to share your special "Mommy 15" minutes.

How about it, friends? I look forward to a great year and a change WITHIN myself that I have been needing for a very long time!

Happy New Year!

Low-Cal Banana Bread

2009-11-24T05:51:00.000-08:00

I found this recipe on 3 Fat Chicks on a Diet (so it HAS to be great, right?). Once I try it, I'll let you know!

Ingredients (makes 16 small slices):

1/2 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup brown sugar
1 tsp. baking powder
1/8 tsp. salt
1/2 cup liquid egg whites
3 tbsp. Promise Light Buttery Spread
1/4 cup applesauce
2 medium mashed bananas (200g)
Directions:
Preheat oven to 350 degrees

Combine dry ingredients. Combine wet ingredients. Combine wet and dry ingredients :) You know the drill. I left my batter a little lumpy because I wanted to be able to see some banana chunks in the bread. Then I poured it into a greased springform pan and baked it at 350 degrees for 45-55 minutes (depending on the oven). The bread should be a golden brown color and cooked around the edges.

Nutrition Information (per slice - 1 weight watchers point):

60 calories
1g fat
11g carbohydrates
1g fiber

2g protein

Almost $500 Purse GIve-a-way

2009-11-21T11:25:00.000-08:00

Remember how I wrote about the Recessionista Party website before? Well, they're doing an amazing Thanksgiving give-a-way. They're giving away a purse that costs almost $500! I think it must be made of gold and probably too heavy to carry around, but I'm sure you could get creative about how to best make use of a bag like that, right? (Like sell it on E-bay and use the money to buy a new wardrobe, the make-up you've been dying to replenish but couldn't afford to, Christmas for your kids, a special trip home to visit, pay off a chunk of money on a credit card or make an extra house payment -- you could find something, I am sure!).

Anyway -- it's a free drawing, and that makes me happy!

Problem SOLVED!

2009-11-15T19:12:00.000-08:00

So - do you ever look at foods and think, "I can't eat that cuz I'm on a diet" or "I don't want to eat that because it will mess up my diet"? I do. All. The. Time. But I was thinking this morning as I planned a slam-bam ending to this day that included baking a long-overdue pumpkin pie with my husband, "If I just knew the nutrition information for the whole pie, I could figure out how much I could eat while still maintaining my daily calorie goals."

So I did a search online and found a few sites that I used today to figure up the nutrition information for 1/8 of a pumpkin pie -- the result, by the way, is just under 300 calories with 10 grams of fat and just over 2 grams of fiber. If you are interested, here are the top sites I found:

1) Calorie Count -- Here you type in the recipe and then tell it to analyze the recipe. It will tell you all the nutrition info. for the ingredients you typed in and will also tell you if there are some that it doesn't recognize or have in its system (like evaporated skim milk, for example; or 98% fat free cream of chicken soup). It's really easy! I really like this one!

2) Nutrition Data -- Here you type in the ingredients, choosing them one by one from a list, and then it calculates the nutrition info. for you. I had a hard time using this one. I couldn't, for example, find generic sugar without searching through eight pages of items that came up when I typed in "sugar" -- and it didn't recognize "white sugar." But maybe with practice on the key words for the search, I could figure it out. I also read online that you can type in your own nutrition information from labels for foods that aren't in their database -- but I haven't gotten into it enough yet to figure this out.

3) Spark Recipes -- This is basically the same as Nutrition Data.

4) Calorie King -- This is a good place to go to just look up the nutrition information for foods in general, though you have to sign up and pay to use their software for recipe building.

5) Fit Watch -- More of the same.

Although these next two sites don't have a recipe builder, I found a lot of useful information on there for general health/nutrition.

1) Web MD -- I LOVE this site! So many great resources, and generally a source you can trust!

2) Diet Nation -- Just found this site. Has great calculators for topics from how much water you should be drinking every day to how much protein and fat your body needs to how many calories you need to cut from your diet each day to reach your weight loss goals. Good stuff!

Weak!

2009-11-10T01:03:00.000-08:00

I could use this word to describe a lot of things lately:

My weak body, as duly noted after my gravity group class last week! Seriously, I felt it ALL WEEKEND LONG, and today, my body just wasn't up to par during my run. It took me FOR-E-VER to get my muscles and ligaments loosened up enough TO run this morning that I didn't have a lot of time to run. I did a LOT of walking, though. Am I actually moving forward here? Not quite sure today.
My resolve. Sunday is usually my day off, but yesterday, I felt like I went overboard. Then tonight, even though I had almost eaten all of my calories for the day, I made Dave dinner at 8:00 at night and didn't have the resolve to NOT take a few bites. It's so much easier to live within a money budget than a calorie budget sometimes! But what I was really struggling with was keeping the goal to not eat after 5:30. Seriously, folks. Seriously.
My sweet tooth. And know what was weakest of all here? My sweet selection! Raisins, apples, diet root beer, chewable Vitamin C. Oh . . . oh . . . then I discovered the sugar-free hot chocolate! SCORE!!!! Yes, I had maxed out on calories for the day . . . but that sure was a GREAT cup of hot chocolate! ;-D

Journal

2009-11-07T18:31:00.000-08:00

I know I was a lot more detailed in my past journals, but let's be honest: this is all saved by date, so I don't need to number them, right? Besides which, I can't really remember where I am in all of this.

I had a great week this week! I have been tracking and recording EVERYTHING I am eating. I have been drinking LOTS of water (like a gallon a day, religiously!). I have been done eating between 5:30 and 6:00 almost every night. I'm getting my fruits and veggies in, including my healthy fats, and enjoying my daily root beer float splurges. Life is good!

I went running Monday, Wednesday, Thursday, and today! I generally went 4 1/2 miles, though today was slightly less because I wasn't feeling well this morning and got out of the house late and had to get back to let Dave go. Plus, I ran -- literally -- into my friend Heidi O'Barr and found out that she is an avid half-marathon runner, actually ran one while pregnant with BOTH of her little boys, and she has also done ONE marathon, though she doesn't recommend it until after you're done having children, unless you are running at a lower elevation. It was very enlightening and just great to visit with her for a bit . . . about running! ;-D

Anyway -- I am working on my goal for next week. I think it's going to be vitamins, vitamins, vitamins. We'll see!

Pampering Mommy

2009-11-04T11:43:00.000-08:00

Okay, let me first say that I am NOT one to accessorize, though I AM one to notice when other people do. Why? Well - it's expensive, for one; I don't really have the eye for it, for another. HOWEVER, I am learning that with all the emphasis on losing weight, taking care of giving your body proper nutrition, etc., there is also the very important aspect of PAMPERING YOURSELF that will help you look and feel like you're on top of the world.

And you know I'm right about this. Think about how you feel when you get up, exercise, eat well, AND shower and put on makeup and do your hair for the day. TOTALLY DIFFERENT WOMAN, right? I know I feel like I can face the day a lot better and conquer the world if I actually take time to get ready and face the world armed and dangerous.

In lieu of that, I am actually following a blog called Recessionista. My friend Amanda, who LOVES to accessorize in EVERYTHING, kind of tipped me towards checking it out. Anyway - they are going to be giving away free prizes -- and they sell all their stuff for 50-75% off retail value. Which helps my number one reason for NOT accessorizing IMMENSELY.

If you want to join the craze, even if just in hopes that you might get something free to give you a place to start, check out this new blog find of mine. You'll be amazed -- and it just might be perfect timing for the upcoming holiday season and the people on your list who already LOVE THEIR JEWELRY, SHOES, AND HANDBAGS. My sister is JUST that type! Too bad I have her name for Christmas NEXT year and not this year. Which means I have a whole year to watch sales and shop . . . . . . ! :-)

Good Foods and Journal #3

2009-10-28T14:58:00.000-07:00

Fox news has a slide show that my husband was looking at this morning. It's a list of "bad foods" that some diets tell you to shy away from but that ACTUALLY help you LOSE weight. Check it out!

Also, I went running this afternoon. I cannot believe how WELL I did. I started getting sick last night and didn't sleep very well/kind of laid around this morning (as much as you can with two one-year-olds on the loose). Then I went running. I walked for about seven minutes (twice the warm-up time I usually do) and then I decided to start running. And I ran . . . and I ran . . . and I ran. In fact, with each minute, I felt stronger, more determined to succeed. I had visions of crossing the finish line, of fitting into my clothes again, of feeling more confident and that I can do something HARD, and of having a MUCH easier time recovering from my next pregnancy and enjoying my baby than I did this time. I had images in my head of friends and family who struggle just like me, some who have overcome and some who have not. I thought about my children -- Abby and Isaac as teenagers and loads of temptations and trials all around them, needing to find strength to do hard things.

And -- I ran nearly 26 minutes WITHOUT STOPPING. I say nearly because I did need to stop twice to blow my nose (horrible drip machine that it is right now). After I stopped, I walked for about six minutes and then ran again for 10 MORE MINUTES before cooling down, feeling GREAT about my progress; GREAT about my ability to be ready for this half-marathon; GREAT about how much Heavenly Father blesses me to accomplish the righteous goals.

Journal #2, Week #2, Day #2

2009-10-27T16:34:00.000-07:00

Wow, that's a lot of 2's! Well, I wanted to announce that my diet yesterday FLOPPED on some cookie dough and chocolate cookies and cream (albeit Fat Free, still not sugar- or calorie-free!). HOWEVER . . . .

I went running/walking for 50 minutes and ran the last mile without stopping and did three sets of sprints after the mile, before calling it quits for the day. So that was really exciting for me! Still haven't made it out yet today, but my legs are FEELING it! And with the first snow of the season falling AS WE SPEAK, it will be a challenging but beautiful run as soon as my husband gets home so I can get out! :-)

Journal #1 - Week #1 - Day #5

2009-10-23T14:50:00.000-07:00

I am going to keep my food and activity journal here, that way I will be accountable to anyone who is reading along and will have an account of my progress for later goals/post-baby ambitions.

Today, I ate a yogurt with Fiber One for breakfast (1), a cup of dry Multi-Grain Cheerios (1) for a snack (we were out of milk at the time), a cup of oatmeal and pieces of my babies' grilled cheese sandwich and chicken meal for lunch (9), chips with salsa and cottage cheese and a Root Beer Float for a snack (4), a small handful of sunflower seeds for another snack (3), and 1/2 cup of white grape juice with breakfast that I forgot about (1). I have five points left for the day and have yet to get in my veggies for the day. So my goal for dinner is veggies and lean protein. I also haven't taken my multi-vitamins yet - so I need to fit that one in somewhere as well.

I haven't exercised yet today, but this week has been centered around running and walking -- getting my body back into running mode in a simple, enjoyable way. I actually plan on spending four weeks on this phase, building up to comfortably running for 30 minutes without stopping, before I start the ten-week Half-Marathon training. So far, so good. I love to run to Credence Clearwater's "New Vibration." I follow the changes in rhythm and walk, jog, and sprint accordingly. I've decided that the BEST time to get BACK into running mode is actually in the colder, sometimes rainy or snowy FALL weather. I am determined to BE A RUNNER before I get pregnant again and then keep on RUNNING! I've looked at different Mommy Marathoner blogs and read articles and looked at people I know who have done it and am just amazed by them. So I figure that if THIS is what I find inspiring and amazing, THIS must by MY thing to join in on and not let doubt, fear, inadequacies, weather, etc. hold me back. And the half-marathon is my way of taking baby steps. The marathon is coming, though -- don't you worry!

And, feel free to join in -- I'd love some cyberspace company in the training and track buddies on the run. Dave isn't going to join me for this one, but I AM going to lasso him in for the next one.

Outlining SUCCESS!

2009-10-23T14:37:00.000-07:00

I was reading on Brian Tracy's blog. He wrote The Miracle of Self-Discipline, which I actually have not read, but my friend Carrie has read it and applied it to her weight-loss goals and is experiencing incredible success. So, I checked it out online and found his blog and these great tips on making things happen for yourself:

1) Decide What You Want
Step number one, decide exactly what it is you want in each part of your life. Become a "meaningful specific" rather than a "wandering generality."
* I have done this before, but I am going to start over and do it again. What I want is to wear by wedding dinner outfit on my anniversary on December 15.

2) Write it Down
Second, write it down, clearly and in detail. Always think on paper. A goal that is not in writing is not a goal at all. It is merely a wish and it has no energy behind it.
* I just did! I'll do it again! I want to wear my wedding dinner outfit on my anniversary on Dec. 15.

3) Set A Deadline
Third, set a deadline for your goal. A deadline acts as a "forcing system" in your subconscious mind. It motivates you to do the things necessary to make your goal come true. If it is a big enough goal, set sub-deadlines as well. Don’t leave this to chance.
* Cool - repetition is good, right? December 15 -- my 2nd Anniversary!

4) Make A List
Fourth, make a list of everything that you can think of that you are going to have to do to achieve your goal. When you think of new tasks and activities, write them on your list until your list is complete.
* Exercise every day.
* Go to the gym and include weight training in my routine.
* Continue to cut back on calories by staying within my daily calorie range.
* Make extra sacrifices like cutting out sugar and not over-indulging when life makes it so easy.
* Drink a lot of water.
* Stop eating early so that I don't pack on extra calories in the late and often sedentary evening time and/or night time snacking.
* Get adequate sleep.
* Keep a food journal.
* Keep an exercise journal.

5) Organize Your List
Fifth, organize your list into a plan. Decide what you will have to do first and what you will have to do second. Decide what is more important and what is less important. And then write out your plan on paper, the same way you would develop a blueprint to build your dream house.
I think it's pretty organized. Some particulars about the exercise/healthy eating portion:

* Exercise every day.
* Go to the gym and include weight training in my routine.
For these two, I am training to run a half-marathon in St. George, Utah on January 23. That means running when the weather is bad and/or I don't feel like it; making my "rest" days work as much for me as my "run" days by doing weight-training exercises to strengthen and tone my muscles, eating well-balanced meals and taking a vitamin supplement, and staying positive about my ability to DO this and succeed.

6) Take Action
The sixth step is for you to take action on your plan. Do something. Do anything. But get busy. Get going.
*Already on it -- revisit this one if I am tempted to stop!

7) Do Something Every Day
Do something every single day that moves you in the direction of your most important goal at the moment. Develop the discipline of doing something 365 days each year that is moving you forward. You will be absolutely astonished at how much you accomplish when you utilize this formula in your life every single day.
* I think this one is going to have to be my focus on running a half-marathon in January. Even rest days are work days towards your ultimate goal. And keeping a journal of what I am eating/doing will help me look back and see how far I have come.

Action Exercises
Here are two things you can do to put these ideas into action immediately.
1) Decide exactly what you want, write it down with a deadline, make a plan and take action - on at least one goal - today!

2) Determine the price you will have to pay to achieve this goal and then get busy paying that price - whatever it is.

25 Little Tips

2009-10-22T15:29:00.000-07:00

I found this on the Weight Watchers Website and thought it was a great overview of some of the BABY steps you can start with to move yourself towards your post-BABY goals (or pre-baby, for that matter :-D).

The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make—in your food plan and daily routine—that will add up to a lot of weight loss over the long haul.

Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week (click the 'print' link above to print this out for easy reference).

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!

1. Good things come in small packages.
Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

2. Get "water-wise."
Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up.
Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

4. Slim down your soup.
Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner.
At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

6. Listen to your cravings.
If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

7. Ease your way into produce.
If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

8. Look for high-fat hints.
Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

9. Don't multi-task while you eat.
If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

10. Taste something new.
Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

11. Leave something on your plate at every meal.
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

12. Get to know your portion sizes.
It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

13. Don't give up dips.
If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.

14. Make a healthy substitution.
Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow.
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

16. Have some dessert.
You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.
Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.
When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.
Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

21. Shop 'til you drop...pounds!
Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.

22. Walk an extra 100 steps at work.
Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack.
This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

24. Clean your closet.
First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

25. Take your measurements.
You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Snack Attack!!!!

2009-10-18T22:02:00.000-07:00

Ever need a healthy snack but just don't know where to turn? Oh, pick me . . . pick ME!!! I just discovered another great one (in addition to 94% fat free popcorn and carrots or my sugar-free root beer float). Ruffles makes a fat free potato chip -- that my husband can't distinguish from a regular potato chip. Pretty cool, eh . . . eh? So I LOVE to do chips and salsa . . . with a twist. I mix 1/2 cup cottage cheese with as much salsa as my heart desires and have . . . chips and creamy salsa. So much healthier than cream cheese and oh so yummy! If you can't find the chips, you can go to a LOT of work and make your own (thinly-sliced potatoes slowly baked until crispy but not burnt. I'll look for instruction -- if you want). BUT WHO HAS TIME, RIGHT? Try a low-fat or whole grain cracker (1 g of fiber or more per serving, less than 4 g of fat per serving -- and MEASURE OUT THAT SERVING). It'll still do the trick!

SINGLE SIZE ME!

2009-10-14T16:19:00.000-07:00

One of the BIGGEST problems in today's world is the focus on eating out, fast food, finishing everything on your plate, and buying pre-packaged frozen meals. These are KILLING us through increased obesity in both adults and children.

Well - I have a new favorite site for all of my cooking needs. I'm calling this post Single Size Me because you can choose how many servings you want to prepare and it will calculate the ingredient list to match your selection. It also has nutrition information for every recipe in its database. For example, I wanted to make pizza the other day - individual pizzas for my husband and I. I didn't want a lot of extra dough (or a lot of extra work -- the temptation with pizza is to eat "just one more piece" until three pieces later, you've eaten your entire day's calories in one meal). SO, I found a whole wheat pizza crust recipe, typed in that I wanted to make two servings, followed the instructions, and VOILA!!! Perfect amount of food for a perfectly healthy and satisfying meal.

I think this can be especially helpful in the SWEET TOOTH arena. The problem I have is NOT that I eat sweets when I have a sweet tooth every now and then. The problem is that I make a whole batch of cookies, promising I will give away and get rid of all but one little cookie, and then I eat a bunch of the dough while making the cookies, a few fresh ones when they come out of the oven, one or two off the cooling rack, etc. -- YOU KNOW THE DRILL, RIGHT? So what I have found with this site is that I can make just the amount of servings I want and get rid of the temptation to munch on all the wonderfully sweet goodness in front of me at each stage of the creation process, not to mention left-overs that never quite make it out my door!

For example, my sister-in-law was over a few weekends ago, and I wanted to make cookies. I didn't have most of the ingredients for the kinds I really WANTED to make, and it was a Sunday afternoon so I couldn't go out and get the ones I needed. But I found a delicious recipe for NO BAKE COOKIES. PERFECT! I entered that I wanted to make six servings; it adjusted the recipe for me; I made the cookies; everyone got a little taste; and that was that. No extra temptations; no left-overs sitting on the counter; no need to sample in the baking process because I knew there was going to be just enough for everyone to have some.

Serving-size recipes: Thanks All Recipes.com!

Whole Wheat Pizza Dough

2009-10-13T14:26:00.000-07:00

This is an amazing pizza dough crust for some FIVE STAR fun! Pizza is NO LONGER OFF LIMITS -- as long as you exercise some limits in portion control on the toppings.

INGREDIENTS

* 1/2 tsp white sugar
* 1/2 cup + 1 Tbl & 2 tsp lukewarm water
* 1-1/4 tsp active dry yeast
* 1-1/4 tsp olive oil
* 1/2 tsp salt
* 3/4 cup + 2 Tbl and 1 tsp whole wheat flour
* 1/2 cup all purpose flour

DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour until dough starts to come together. Tip dough out onto a surface floured with the all-purpose flour and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled (or Pam-sprayed) bowl and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
(I learned in my bread-making days that you can also turn the oven on to 150 for about 10 minutes and then turn it off and place your dough in there to rise -- cuts the rising time in half!)
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 4 pieces for 4 individual pizzas, or leave whole to make one crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees. Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well-oiled pizza pan (or lightly-sprayed pizza stone or cast-iron ware). Top pizza with your favorite toppings.
5. Bake for 16 to 20 minutes, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Nutritional Information
Servings Per Recipe: 4
Calories: 167
Total Fat: 2g
Cholesterol: 0mg
Sodium: 236mg
Total Carbs: 33g
Dietary Fiber: 5g
Protein: 6g

Last night we did this for Family Night and it was a HUGE success. Our toppings were garlic spaghetti sauce, grilled chicken, fresh tomatoes, pineapple, olives, spices, and cheese. Each person got to make their own pizza, which added an individual touch to each and some real family fun and fun discussions as we created our dinners and then enjoyed eating them together. I measured out serving sizes of each food to not go overboard, and it was PERFECT!!! Just the right amount of food for a satisfying dinner with NO temptations to eat just ONE MORE PIECE of pizza!

ENJOY!!!!

My Week

2009-09-15T22:07:00.001-07:00

I need somewhere to post a food plan for the week -- cuz I'm starting over yet again. My friend Carrie challenged me to not eat ANY sugar or after 7:00 PM. So I'm going to meet her on her challenge -- even with the ward campout this weekend.

So - I have 24 Weight Watchers points, and here's how I'm going to use them this week:
Wednesday --
B-fast @ 7:00 a.m.
Oatmeal (2 pts)
Egg with Salsa (2 pts)
Banana (2 pts)

Snack @ 10:00 a.m.
Yogurt and Fiber ONE (1 pt)
Cottage Cheese/tomato (2 pts)

Lunch @ 1:00 p.m.
Tuna Fish Sandwich (5 pts)
1 cup grapes (1 pt)
1 cup carrots (0 pts)

Snack @ 4:00 p.m.
Apple (1 pt)
LF Cheesestick (1 pt)

Zumba @ 5:30

Dinner @ 6:30
Ham (3 pts)
Baked Potato w/Parm Cheese (4 pts)
Steamed Green Beans (0 pts)

Thursday
Snack @ 6:00
Apple/Cheesestick (2 pts)

Gravity Group at 6:30

Breakfast @ 9:00
Oatmeal/Egg (4 pts)

Snack @ 12:00
Yogurt/Fiber One/Banana (3 pts)

Lunch @ 3:00
Eng. Muffin/Laughing Cow Cheese/Turkey (3 pts)
Salad w/Cottage Cheese and olives (3 pts)
1 cup grapes (1 pt)

Dinner @ 6:30
Hawaiian Haystacks
Pineapple - 2 pts
Chicken - 3 pts.
Rice - 2 pts
Peas - 0 pts.
Olives - 1 pt.
Tomato - 0 pts.

Friday
Breakfast @ 7:00
Oatmeal/Egg (4 pts)

Snack @ 10:00
Yogurt/Fiber ONE/Banana (2 pts)

Lunch @ 2:00
Soup (3 pts)
Salad w/Cottage Cheese (2 pts)
Eng. Muffin/Cheese (3 pts)

Snack @ 4:00
Apple/Cheesestick (2)

Dinner @ 6:30
Chicken (3)
Potatoes (3)
Beans (0 pts)
Cheese (2)

Saturday
Breakfast @ 7:00
Oatmeal/Egg (4 pts)

Snack @ 10:00
Yogurt/Fiber One/Banana (3 pts)

Gravity Group @ 11:30

Lunch @ 1:00
Black Bean Quesadillas (6 pts)
Grapes (1 pt)

Snack @ 4:00
Apple/Cheesestick (2)

Dinner @ 6:30
Spaghetti (6 pts)
Steamed Green Beans
Watermelon (2 pts)

Sunday
Breakfast @ 7:00
Oatmeal/Egg (4 pts)

Snack @ 10:00
Yogurt/Fiber ONE/Banana (3)

Church from 11:00-2:00

Snack @ 2:00
Apple/Cheesestick (2)

Lunch @ 4:00
Sandwich (7)

Dinner @ 6:30
???? (8)

Monday Weigh-In Results:

Three Cheers

2009-09-06T07:50:00.000-07:00

Are you having fun yet? We sure are!

Three cheers for Daddy's BIRTHDAY

Hip, hip -- hooray!

Hip hip -- Hoo-Ray!

Hip hip -- HOORAY!!!

Keep going!

Click Here to Continue with Your Virtual Birthday Card
Non-Dave Readers, Click Here and then return to this page and Click Here to finish up (this is because some of the blogs are for invited readers only, but I want you to be able to make it to the end).
Everyone, Click Here to Start Over

Calories Per Hour

2009-07-07T11:34:00.001-07:00

I just found this great site called "Calories Per Hour." It has a weight loss tutorial that is VERY thorough. I encourage ANYONE trying to lose weight to go through it. I will cover and spotlight some of the main points here from time to time. One thing I read today that I think is very interesting is about the number of calories we use every day, doing every day things. They also have an activity calculator you can use to determine how many calories you burn doing activities you love or even just walking or biking with your family or working out at the gym. The daily activity breakdown looks like this:

Sleeping: 588 calories in 8 hr
Office Work - general: 980 calories in 8 hr
Driving - light vehicle (e.g., car, pick-up): 163 calories in 1 hr
Food - preparing, at home: 204 calories in 1 hr
Eating - sitting: 122 calories in 1 hr
Taking a Shower: 82 calories in 30 min
Cleaning - house or cabin, general: 122 calories in 30 min
Shopping - groceries, with cart: 94 calories in 30 min
Walking - with dog: 122 calories in 30 min
Running - 6 mph: 408 calories in 30 min
Dressing and Undressing: 82 calories in 30 min
Watching - TV or movie: 163 calories in 2 hr

So even things like watching television or working at the computer burn calories -- just because you are awake and doing things. However, some simple exchanges for the amount of time you spend doing these things might help you see why the weight goes on to begin with and what minor changes, implemented consistently over time, will help you lose and, more importantly, NOT gain back the excess weight.

Ironically, the more overweight you are, the less likely you are to do some of the more active and interactive things. It's a catch-22, huh? But as you lose weight, you gain the physical ability and increased desire to be more active, thus improving your overall health, well-being, and ultimately your entire life! ;-D

Fiber Facts

2009-06-17T12:21:00.000-07:00

First of all, what is fiber? Well, it's basically a type of carbohydrate that your body can't digest, which is a good thing. Like we said before, fiber is either soluble or insoluble. Both types of fiber offer health benefits that we really can't afford to do without; so both types are good sources of fiber for our bodies. Some sources of insoluble fiber include vegetables, fruit skins, whole-wheat products, and nuts. Some sources of soluble fiber inclue oats, dried beans, flax seed, nuts, oranges and apples, and vegetables like carrots. You can see that some foods give us both fibers in one, making the nutritional benefits double.

Some of the specific benefits of fiber include relieving constipation, lowering cholesterol, protecting against diabetes, assisting with weight loss, protecting against some types of cancer (colon, for example), preventing the formation of gallstones and kidney stones, and preventing heart disease. Pretty cool, eh? I am sure that we all know people, perhaps even in our own families, that struggle with at least one of these things.

So, how much fiber do you need? Well, women should get aroun 20-25 grams of fiber a day; men should get 30-35. On average, men and women get between 10 and 15 grams a day. So we get about half. Pretty frightening when you consider all of the health benefits we aren't receiving and, consequently, some of the things we are struggling with.

The good news is that if we are eating the recommended amounts of food that we see in the Food Guide Pyramid -- namely five servings of fruits and vegetables and six servings of whole grains a day -- we will easily get the amount of fiber we need -- both types of fiber -- and enjoy the health benefits.

So where do we go wrong? Well, fruit and vegetables can be really expensive, especially if you are feeding a large family. So the tendency is to skimp on these foods because they don't fit into our budgets. It's good to stay in your budget; however, maybe we should consider cutting out more of the processed foods on our shopping lists and fill in with more fresh foods. Or maybe you can get frozen or canned vegetables and fill in with less expensive fruits like bananas and apples. You can also look for sales -- grapes for $.98 a pound or watermelon for $.20 to $.28 a pound. If you measure out serving sizes and give you children bags that are theirs to eat for the day (not to mention yourself and your spouse), they'll likely eat the entire thing and be tickled that they got their OWN bag. Also, avoid processed fruits, including dried and fruit juice. You loose the sources of fiber (the skins with most fruit) and also your body absorbs and uses these things differently, so you lose the benefits of eating "fruit."

Another place people go wrong. If you notice, most foods are marked with words like "whole grains" or "whole wheat." But have you ever looked at the nutrition information on those foods? For example, I saw a loaf of 100% Whole Wheat Bread the other day that only had 1 g of fiber per slice. The number two ingredient in that bread was high fructose corn syrup. So be careful when you are looking at and buying bread, cereal, and other foods to look at the nutrition information and see what you are actually getting behind the words on the labels. Whenever possible, make things yourself so you know what is in the food and avoid anything processed.

With beans -- buy a bag of dried beans and make it up yourself, or else you can also buy cans of beans and use those instead of refried beans or other substitutes and cut out some of the fat and calories while still getting the fiber. Not to mention it will most likely be helpful on your budget.

Again -- add color, add color, add color. And cook for yourself and as a family. The benefits of that alone are more than any nutrition label could ever explain.

Whole Wheat Bread

2009-06-15T12:51:00.000-07:00

2 3/4 cups hot water
1/2 cup oil (I use olive)
1/2 cup honey (molasses or sugar work as well)
1 T salt
5 cups whole wheat flour, freshly ground (or combine wheat and white -- one wheat to two white)
1 1/2 T yeast

Put hot water, oil, honey, and salt into mixer. Add about 2-3 cups of the flour and mix to bring down water temperature to keep from killing the yeast (I still mix the yeast with about a cup of lukewarm water; I guess that's my mom in me). Add the yeast. Mix. Add more flour until the dough begins to clean the sides of the bowl. Knead in the machine 8-10 minutes on speed 1. Oil hands and counter (putting flour on the counter adds more flour than necessary and dries out the bread). Turn out of the bowl and form into loaves or rolls.

Preheat oven to 150 degrees for five minutes. Turn oven off and let bread rise in warm oven 25-30 minutes. Bake at 325 for 30-40 minutes. Remove bread from pans, brush tops with butter (optional), cool on baking racks, ENJOY!!!!

Yield: 2 Loaves (large ones)

Progressing

2009-06-14T14:05:00.000-07:00

I wanted to follow up here on my progress, mostly because I think we all do this: When someone starts to lose (or has just lost) weight -- be it from pregnancy or whatever else -- the thought runs through your mind (or leaves your mouth), "How did you DO it?" Obviously if you have ever struggled with weight loss, you just assume that it isn't possible for you and want to know how everyone else does it. You don't just want to hear "diet and exercise" -- you want SPECIFICS. DETAILS. You're expecting to hear, "I stopped eating sugar altogether" or "I work out at the gym for two hours a day" or "I stopped eating carbs and focus on lean proteins at every meal." And your ever-ready reaction is, "Well, I can't do THAT -- I guess I'll just have to be fat, cuz I'd rather not lose weight than give up sweets -- and I don't have two hours a day to go to the gym -- and I LOVE my carbs and don't even think that cutting them out is healthy." We've all been there -- myself included.

So - since I have full confidence that THIS time, I AM GOING TO SUCCEED (whatever that success might look like by my babies' first birthday or the end of the year) -- I am going to tell you step-by-step what I am "doing" to have success. I hope that this will give you encouragement and teach you that YOU CAN DO IT as well.

So I am just finishing week three of my quest. I'm a little behind because it has been a little discouraging at times and I found myself wondering if I really WAS going to succeed.

Week 1: Weight Loss -- Zero pounds, Zero ounces.
That's right, folks. You can imagine how heart-broken I was. I mean, the first few weeks are supposed to be the easiest and when you lose the most weight. Not me! I guess I already had some healthy practices in place or something because my body didn't change one bit.
What I did:
1) I cut back to the number of calories I found using the Basal Metabolic Rate calculations I posted in an earlier post. I noted EVERY bite I put in my mouth on my little calorie tracking calendar that I wrote about before. If I didn't know the nutrition information, I didn't eat it. PERIOD.
2) I made a rule that I would NOT eat out. The only exception to this is special occasions -- and besides my babies' first birthday, I only have my birthday, July 4, and my sister-in-laws wedding coming up between now and then. So -- special occasions will happen just three times. And I can plan on them and be ready. Other than that, NO eating out. I actually carry a high energy protein bar with me for just those times when I might be out on the run and didn't have time to pack a meal/healthy snacks or might be with my family and didn't have time to pack a meal. Then they can eat out, and I can stick to my goals.
3) I gave myself a free day -- SUNDAY. This is great because not only are my Sunday's really crazy with church and meetings and things but Sunday is a day that I hold sacred. I don't shop on Sunday. So I still have to plan -- to a certain extent -- my splurges. This is PERFECT for me. On the special occasions noted above, I'll just make those days my free day and calorie count on Sunday. This is also really great because it helps me have something to look forward to -- the day that I can eat a large slice of cheese or pizza or lasagna or a large spoonful or two of cookie dough -- WITHOUT the guilt I have felt before when I have set resolutions and FAILED. What happens on Sunday STAYS in Sunday. No guilt trips if I go WAY over the edge.
4) I drank at least 16 ounces of water before I ate ANYTHING. That helped me feel full even when I was struggling those first days of calorie cutting.

Week #2: Total Wight Loss -- 2.6 lbs.
What I did:
1) REJOICED that the scale had MOVED DOWN!!!!
2) After my lack of success the first week, I was filled with so many thoughts about what went wrong, worrying that my body was still so messed up from my pregnancy and dealing with hormone shifts and things that I would NEVER recover, wondering if I was still retaining a lot of water, etc. SO I TURNED MY THOUGHTS AROUND. I reminded myself that weight loss is simple: Calories in has to be less than calories out. I CUT 50 CALORIES A DAY from what I had eaten the previous week.
3) I got 8 hours of sleep TWO DAYS this week -- a new beginning for me in the sleep arena.
4) I exercised THREE DAYS this week. I took my niece on a "jog" around the city park and raced her on one side of the block for the four laps we did around it. I also tried a workout video my sister has and went on a bike ride with my kids behind me in a stroller.

Week #3: Total Weight Loss - 1.4 pounds, 4 pounds since I began
1) I rejoiced again! This weight loss changed the second digit in my weight, which is a number I haven't seen for a while. SO I WAS PRETTY EXCITED!!!!
2) I had sick babies and only got to exercise one day this week. So I need to do better in that arena.
3) I got 8 hours of sleep four days this week. That's pretty good.
4) I ate more veggies -- adding color to everything (tomatoes, green beans, frozen peas, spinach, carrots, whatever). I try to have at least TWO colors in every meal or snack besides breakfast. This also counts with fruit. And I splurged and bought some fresh fruit that I knew I would love, cutting it up and storing it in serving-size ziploc bags in the fridge to encourage me to STAY ON TRACK.

And that brings me to today. So I am going to enjoy this Sunday and making heart-shaped chocolate chip cookies with my niece. I enjoyed the piece of cheesy bread I ate with my daughter earlier (with extra cheese). I am going to enjoy whatever it is we decide to make for dinner WITHOUT worrying about eating JUST ONE PORTION. And I'm going to be more successful next week than I was this week.

The amazing thing is that, even though I write about making cookies and eating cheesey bread and eating a larger portion at dinner, I actually found myself NOT craving sweets, fatty foods, processed foods, etc. this week. I REALLY NOTICED A DIFFERENCE. That's not to say I WON'T eat the chocolate chip cookie dough before we make those heart-shaped cookies for our neighbors. But I am not craving it. And I'd really be okay if we didn't do it. That's a FIRST for me EVER. Not even kidding. And I'm actually STARTING to crave vegetables like you wouldn't believe.

My two-fold focus for week 4: 8 hours of sleep and exercise. Wish me luck!

From the Soapbox

2009-06-05T22:36:00.001-07:00

This subject is stretching the theme of this blog a little, but the soapbox subject to which I am devoting my 1 day a week of fame as an author is the encouragement to eat as a family.

My mom was (and still is) an extremely devoted mother of seven and my dad is a farmer/rancher who started his days at 5:00 AM and ended them after sunset. However busy they were, dinner was a sacred time, never missed, when all nine of us met to eat and to talk.

This is the place where we talked about our lives, our successes, our questions, our beliefs and our failures. This is where we formed our opinions and learned to debate. This was the training ground where we learned to meet head on any challenges from peers, to question dogma thrown at us by teachers, and roll with teasing from siblings. This was a safe place where we could feel bold in expressing our opinions, secure in asking questions, and were not scarred by sarcasm and ridicule.

Hardly ever did we end a meal by immediately clearing the table. We pushed back our chairs and continued to talk.

There is not space here to extol the value of the practice of family dinners. Suffice it to say that it was probably the best bonding time we spent together, a place where our parents had more influence than they ever dreamed.

If this non-empirical evidence and my personal conviction of the importance of family dinners leaves you with any questions, you can find a lot of research in out there in support of family dinners. Here’s an interesting fact that I will leave you as I step off of my soapbox and away from the spotlight of my day of literary fame:

A child who gets through age 21 without smoking, abusing alcohol or using illegal drugs is virtually certain never to do so. And no one has more power to prevent kids from using substances than parents. There are no silver bullets; unfortunately, the tragedy of a child’s substance abuse can strike any family. But one factor that does more to reduce teens’ substance abuse risk than almost any other is parental engagement, and one of the simplest and most effective ways for parents to be engaged in teens’ lives is by having frequent family dinners.

Frequent family dining is associated with lower rates of teen smoking, drinking, illegal drug use and prescription drug abuse. Compared to teens who eat dinner frequently with their families (five or more family dinners per week), those who have infrequent family dinners (fewer than three per week) are:
three and a half times likelier to have abused prescription drugs, three and a half times likelier to have used an illegal drug other than marijuana or prescription drugs, three times likelier to have used marijuana, more than two and a half times likelier to have used tobacco, and one and a half times likelier to have used alcohol.

Sugar, Sugar --- Oh Honey, Honey

2009-06-05T19:54:00.001-07:00

One of our polls asked what was most difficult to change in your diet. The number one answer was cutting out sugar. So I thought I would post a few ideas and ask for your feedback.

1) Try switching to sugar free. I actually can't believe I just typed that, since I have been anti the taste of sugar free for YEARS!!! I could taste it in ANYTHING!!!! And it always left the most disgusting after-taste in my mouth. HOWEVER . . . . things have changed. Food scientists have come a long way with some things, and there are actually sugar-free products I prefer now to the regular stuff. Some of my favorites:
--- Bryer's No Sugar Added Vanilla Ice Cream
--- A&W Diet Root Beer
--- First Two Comined for an AMAZING Root Beer Float
--- Swiss Miss Sensible Sweets No Sugar Added Hot Chocolate
--- Cook and Serve Sugar Free Chocolate Pudding
--- Laughing Cow Oreo Ice Cream Sandwiches
--- Weight Watchers Smart Ones Chocolate Chip Cookie Dough or Chocolate Mint Ice Cream Cups
--- Weight Watchers Oreo Ice Cream Bars
--- Dannon's 80 Calorie Yogurt cups with 1/4 cup of Fiber One

For the last few months I have had a REALLY hard time saying no to sweets -- I LOVE THEM TOO MUCH!!! But I have been surprised to see that when I allowed myself these few simple, sugar-free sweets every day, I felt less guilty. And slowly but surely, I find myself not really wanting them as much. That's FANTASTIC, right?

I think the trick here is to choose healthier options while waiting for my body to balance itself out. I'm still not to a point where I use Sugar Substitutes in things like Oatmeal or baking. That just ISN'T me. And, yes, some of these things are a little more pricey (which helps to not get them so much, right?). BUT, I allowed myself that splurge for a while to keep myself from feeling deprived and just giving up or binging on things that I wanted but couldn't have. And, as I said, I have been surprised to notice that I don't crave them as much.

2) Choose fruit first. You have to be a little careful with this one because you don't want to eat one thing when you are really craving another; you'll just have added calories from the first and over-indulge on the second. But if you can first eat fruit, you may find your post-meal sweet tooth is actually okay with it and doesn't need anything else.

3) Set small limitations. For example, you may not quit sweets cold-turkey. That probably won't lead to success for you. HOWEVER, you can start with small things like limiting yourself to one or two portions. Or maybe all you need to do is decide to look at the nutrition information of everything you eat BEFORE you eat it. That's a cup of ice water in my face sometimes; and the shock alone is enough to stop me when I think about how long I'd have to run to run off that tiny little splurge. Again, slow and steady wins the race. And you might just find yourself NOT craving sweets as much as you thought you would or have previously done.

4) Use portion sizes of sweeteners. For example, I eat oatmeal pretty much every morning, without fail. I used to add sugar to the point that it was like, "Do you want some oatmeal with that sugar?" Now I just add one tablespoon of brown sugar to my bowl of oatmeal and I'm just fine with it! I had to get to that point. But now that I'm there -- VIOLA!!! It's not even a question anymore.

5) Choose fresh over dried EVERY TIME. If you have a sweet tooth and are going to eat fruit, go for fresh fruit instead of dried fruit. Dried just doesn't have the same nutritional value and the sugar in it is so incredibly concentrated. Eating either one will give you that sweet taste in your mouth, so go for fresh.

6) If you don't make or buy it, you won't eat it! If you need help with this, call in the reserves: family, room-mates, friends, etc. Or if you want to make something because you are really craving it, call a friend and make it at their house. Make sure you have an alternate activity going on (like games or a movie or something outside), then you can eat just one and walk away to join the activity. OR you can take the plate of goodies TO the activity and steal one before serving everyone else. AND you can leave all the left-overs with them to find a way to dispose of them.

Getting Back on Track: WINNING the RACE

2009-06-02T20:04:00.000-07:00

Hello friends! So I am sure you have noticed that I kind of fell off the wagon, so to speak, in the last month or so. I think I just got so frustrated with everything, overwhelmed with life and sick babies and my husband's finals week and everything.

I am sure you have had many similar experiences. Then my babies turned 9 MONTHS OLD, and I realized that I am only THREE MONTHS AWAY from their ONE YEAR birthday. There are a lot of statistics out there about carrying around the pregnancy weight a year after your babies are born, but I NEVER thought I would be one of those women who was still struggling with it. I mean, how long does it take to lose 15 POUNDS anyway, right?

Well, as you can attest right along with me, SOMETIMES IT TAKES LONGER THAN YOU THINK. I have tried implementing everything I put on here, tried to fit exercise in even when I LOATHE INDOOR EXERCISE AND WORKOUT VIDEOS. I have slowly cut calories every week and even got to a point where I just dried up and couldn't breast feed anymore. But still, the WEIGHT HAS STAYED WITH ME.

So I decided the week after my babies turned 9 months old that I was going to kick it in gear and get back on track. I made a calendar, made a count-down chain (like you do for Christmas), made a calorie tracker to record everything I eat every day WITHOUT FAIL AND WITHOUT EXCEPTION, and I have been working like crazy to accomplish this ONE GOAL.

This is about more than weight for me at this point, though. This is about me feeling like I am still myself: someone who sets goals and accomplishes them; someone who can pull things together and make things happen instead of being pulled along by life and never really in control of anything; someone who succeeds at everything she does because FAILURE IS NEVER AN OPTION. Have you ever felt like your life was running in a different orbit than everything around you and just when you think you are back IN SYNC WITH EVERYTHING ELSE, someone sneezes and it spins you into a whole new galaxy? That's how I have felt these last nine months, and friends I feel that I need TO TAKE CONTROL.

So, I have YOU, my PEN and PAPER, my PAPER COUNTDOWN CHAIN, my RUNNING SHOES, my BIKE and JOGGING STROLLERS, my WEEKLY MENUS and expensive fresh fruits and veggies that I cannot live without, and just this one final thought:

"The will

to WIN

means nothing

without the will to

PREPARE."

~Juma Ikangaa, quoted in Elaine Dalton,

"A Return to Virtue," Ensign, November 2008.

Thank You, Cicero

2009-05-11T09:35:00.000-07:00

My uncle sent me this quote today:
"A thankful heart is the parent of all virtues." ~ Cicero

I looked Cicero up on Wikipedia and found this:
"Cicero is generally perceived to be one of the most versatile minds of ancient Rome. He introduced the Romans to the chief schools of Greek philosophy and created a Latin philosophical vocabulary, distinguishing himself as a linguist, translator, and philosopher. An impressive orator and successful lawyer, Cicero probably thought his political career his most important achievement. Today, he is appreciated primarily for his humanism and philosophical and political writings."

So not only was Cicero very wise in acknowledging the great value that is to be found in a grateful heart, he was also a dynamite man whose influence and popularity has transcended cultures and generations.

How does that apply to this blog on nutrition and taking care of you and your family's needs?

Well, I don't know about you, but I find myself becoming discouraged at times by how far I have to go and how hard it seems to get there. And I find myself falling into the popular trap of our society that connects what we look like with what we are worth. I didn't find a single mention in Wikipedia about Cicero's weight or eating habits, by the way.

I do know, however, that Cicero was Greek. And in the Greek culture, athleticism, physical activity, was a defining characteristic among those who were deemed worthy to be citizens and soldiers. Leadership in that citizenship meant that there was a certain mastery of all that was deemed important, including their physical aptitude.

I think that I often lose sight of the fact that physical exercise and health, though important, is not everything. It is one aspect, my weakest aspect at times, but still just one aspect.

So in all of your daily duties, all of the great and noble things you are doing each day to rear and lead those you associate with (spouse, children, co-workers, siblings, grandchildren, etc.), remember that the most important thing is to be well-rounded and balanced.

If you have lost focus of the other things that are so important and going so well in your life, the things that you hope to accomplish with your life's work and in the rearing of your children, take a minute to consider this quote from Cicero and make a list of all the things you are grateful for, all the things that are going abundantly well for you, all the things you have mastered throughout your life. Maybe take it a step further and write a gratitude list for the things you are doing well with your physical preparations and challenges. And then go forward, committed to do better while not losing sight of the things you are already doing so well and enjoying so much TODAY!

Omega 3

2009-05-08T19:59:00.000-07:00

Need some Omega 3 in your diet, but you really aren't a fan of fish? Try adding a tablespoon or two of flax seed to your oatmeal or cereal in the morning. That will help! I even knew a woman who made chocolate chip cookies with whole wheat flour and flax seed. No, I'm not joking. And know what? They were DELICIOUS! Still not "good" for you, but at least a lot closer than regular chocolate chip cookies.

Go ahead, get creative! You have nothing to lose but bad health! ;-D

Foods to Avoid

2009-05-07T10:02:00.000-07:00

I was reading on Oprah this morning and found "Bob Greene's Six Foods to Avoid." Thought I'd share! We have already covered a few of these in earlier posts, but it never hurts to brush up a bit; and we'll probably talk about a few of them again! See how you are doing with these. Try making just one change this week. Just one. That's totally possible, no matter how broke or how busy you are! And you may find that some of these are no-brainer, easy foods for you to cut (for example, I don't drink alcohol, and I don't buy anything but skim milk and non-fat cottage cheese and yogurt).

Food #1: Soft Drinks

Bob says that soda is one of the leading sources of empty calories in America. Instead, have plain or flavored water, herbal iced tea or skim milk. If you crave a sweet drink, limit yourself to one glass of fruit juice a day—better yet, cut it with seltzer water. If you feel diet sodas help you lose weight, drink them—but try to get down to one a day or you'll never lose your taste for super-sweet foods.

Food #2: Foods Containing Trans Fat

The biggest offenders are margarine and vegetable shortenings—although, there are trans fat-free versions of both now—and processed food such as frozen meals, crackers, ramen soups, cake mixes, chips and candy. To see if a product has trans fat, check the ingredients list for partially hydrogenated vegetable oil. Don't go by the nutrition facts panel: By law, a product can contain up to 0.49 (nearly half a gram) of trans fat per serving but still read "0 g" on the label

Bob's favorite replacements are heart-healthy olive and canola oils.

Food #3: Fried Foods

Don't confuse foods made with trans fat with simple fried foods. There is a difference, but you should do your best to avoid both.

Even when they don't have trans fat, fried foods in restaurants are often cooked in oil that is reused. This can create by-products that have been linked to a variety of diseases. And fried foods are highly caloric. "The point is that [frying] causes a food to absorb more fat and calories," Bob says. "It's why I want you to replace it with some other alternatives."

One alternative you can try is oven-frying. Cut potatoes into strips, toss or spray with a little olive oil, salt, and pepper, and cook in a 400° oven until brown. And if you can't live without potato chips, choose baked varieties made without trans fat.

Food #4: White Bread

Don't panic—you can still have your carbs, they just have to be whole grain. Compared with refined white flour, whole grains are not only more nutritious, they also have lots of fiber that will keep you fuller longer.

To get truly "whole wheat" or "whole grain" bread, you need to be on your toes. Packaging can be misleading. Some brown "wheat" breads, for example, don't even contain whole wheat! To make sure you're getting a meaningful amount of whole grains, check that they show up at the beginning of the ingredients list. Bread should have at least two grams of fiber per slice.

Food #5: Alcohol

Alcohol and weight loss don't mix. Obviously, alcohol can add a lot of extra calories to your diet, and it's more caloric than other foods. Alcohol contains 7 calories per gram (carbohydrates and fat contain only 4 calories per gram; fat contains 9 calories per gram). But there are reasons besides the calories to skip sipping.

Alcohol, a depressant, can slow your metabolism. And, it's hard to make healthy eating decisions after you've had a few. Take a break for the first phase, and if you'd like to enjoy a drink on occasion, you can do so later on in the plan.

Food #6: High-Fat Milk and Yogurt

Although milk and yogurt are excellent sources of calcium and protein, there is no reason to have the full-fat version when so many lower-fat versions are available.

A cup of whole milk has 7.9 grams of fat—4.5 grams of it saturated—and 24 milligrams of cholesterol. Compare that to a cup of nonfat skim milk's 83 calories, 0.2 grams of fat, 0.125 grams of saturated fat and 5 milligrams of cholesterol.

Bob recommends fat-free or one percent milk. As for cheese, opt for reduced-fat versions with no more than 5 grams of fat per ounce.

Protein Power

2009-05-06T16:16:00.000-07:00

I apologize for the lack of posts lately. I have been out of town for family reasons.

I have been thinking lately about the different categories on nutrition labels, all the things we should be making sure our body has and be keeping out of our bodies. Today I want to talk about PROTEINS.

The Center for Disease Control explains that

"Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.

Protein is found in the following foods:

meats, poultry, and fish
legumes (dry beans and peas)
tofu
eggs
nuts and seeds
milk and milk products
grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein."

CHECK! So we probably don't have to worry about getting ENOUGH protein. The thing we DO need to think about, however, is how to ensure we are getting the right KINDS of proteins. There are roughly 20 AMINO ACIDS that are found in various types of proteins. ESSENTIAL AMINO ACIDS are those that are essential for our bodies to function at their optimal level; however, they are also THOSE AMINO ACIDS THAT OUR BODIES DON'T PRODUCE ON THEIR OWN.

Proteins are often referred to as COMPLETE or INCOMPLETE. Have you ever heard someone say that rice and beans together make a complete protein and wondered WHAT IN THE WORLD THEY WERE TALKING ABOUT? I have. Hence the interest in this topic. Well, complete and incomplete refer back to the ESSENTIAL AMINO ACIDS found in the proteins of certain foods/food combinations. Again, I refer to the Center for Disease Control for the simplest explanation of what each of these labels identifies.

"In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs."

Pretty cool, eh? I think they understand this VERY WELL in South America because RICE AND BEANS are a pretty common meal there, as is the rice/chicken combination.

Like I said before, most people DO ACTUALLY GET ENOUGH PROTEIN in their diets every day. However, your food choices may be causing you to get TOO MUCH FAT from your proteins FOR WHAT YOUR BODY NEEDS AND CAN USE on a daily basis.

Here are some ideas for MAKING WISER PROTEIN CHOICES to decrease the amount of fat while maintaining the amount of protein in your diet:

1) As we discussed earlier, choose low- or non-fat dairy products. This includes milk, yogurt, cheese, cottage cheese, etc. The lower-fat options do not affect the amount of protein, calcium, etc. that you can get from these products.

2) Always choose lean cuts of meat. Your best options are poultry and fish. Though beef is high in protein, it is also high in fat. It is difficult to cut out fat from even the leanest cuts of meat. So you need to choose from the chicken/turkey/fish categories more often than you do the beef category. Whatever you choose, ALWAYS remove the skin! It's straight fat, and you don't need it. Also, look for preparation ideas that involve baking or roasting or BBQ-ing rather than frying.

3) BEANS, BEANS THE MAGICAL CHOICE -- because they don't have the fat that meat does! Men may balk at this suggestion, but try to substitute beans for meat in some of your favorite recipes. Or, if you can't stand the idea of substituting beans entirely, cut the meat amount in half and insert beans.

When I was growing up, my mom used to make Sloppy Joes with pinto beans and hamburger. I was shocked to leave home and find that Sloppy Joes were made with JUST MEAT almost everywhere else. For me, other Sloppy Joes tasted AWFUL!!!! I just thought the world was really missing out on tasting my mom's Sloppy Joes. A few years ago, I asked her to make "her" Sloppy Joes. She just used meat! I was like, "No, Mom, YOUR Sloppy Joes, the ones with beans in them." She laughed and said, "I only put beans in them because we were too poor to afford meat!" Who knew? To this day, most of my siblings prefer the meat/bean combination. And it is SOOOO much better for you, anyway!

Never Too Early

2009-04-25T11:06:00.000-07:00

It seems there is a common theme to my thoughts on kids and nutrition: It's Never Too Early. It is interesting that research on food habits and moral teaching have almost the same time frame. The most effective teaching is EARLY!!

All of you who read this blog can smile and feel a great pride in your heart that this is important to you. You are on the RIGHT TRACK. You are great moms and are giving your kids such an advantage and a lifelong blessing of good health and fitness.

This is the research: Adults influence the development of children’s healthy habits beginning in their earliest years, from the variety of foods they try, to ideas about to how to keep their bodies active and healthy.

By the time a child is between two and four years old, their eating habits are largely shaped. If they reach the age of five without learning about healthy eating, the chances of her developing poor nutritional habits and attitudes are significantly increased.

Amazingly, this may be the first generation that may actually have a shorter lifespan than their parents, all due to issues around obesity or facts about nutrition and the amount of physical activity.

Fortunately, there’s a window of opportunity during a child’s preschool years in which thier early social environment can impact the development of healthy habits. Research shows that through repeated exposure and with the help of positive role models, preschoolers can learn to like wholesome foods and can develop good dietary practices.

So there you have it! Keep up the good work.

BMR Follow-up

2009-04-23T11:39:00.000-07:00

Okay - now that you've figured out your BMR (Basal Metabolic Rate), now what? You need to decide how many calories you want to cut and how many calories you want to burn through exercise. A few rules of thumb to guide your decisions:

1) ABSOLUTELY NEVER drop below 1200 calories a day.
2) Try to not drop below your BMR each day in your calorie intake. Instead, burn the extra calories through exercise and weight training.
3) Create an exercise plan that works for your lifestyle. Include both cardio and strength training and make sure you exercise AT LEAST 30 minutes a day (though 60 minutes is preferable for maximum results).
4) Start a food journal to track what you eat. You can find some online journal-type sites that will track your calorie intake for you OR you can just buy a small notebook and record everything you eat and start to keep track that way.
5) Go back to our rule from one of the first Mommy 15 posts -- look at where you are now and slowly cut out 250 calories a day from what you are eating (up until you reach your BMR calorie needs, then focus on exercise) and 250 through exercise. Once again, ONCE YOU REACH YOUR BMR IN CALORIE INTAKE, FOCUS ON LOSING WEIGHT THROUGH EXERCISE. If you do more than a 30-minute workout, you may need to add in a few calories to give your body enough energy via calories to keep up with the demands you are placing on it.
6) ABOVE ALL - Listen to your body! Track what you are eating and note how you are feeling from week to week. If you are getting the calories you need but still feel sluggish, consider the foods you are choosing to make up your daily calorie intake. Go back to the Food Guide Pyramid and see where you are slacking in the basic foods you need to function at maximum efficiency.

Remember -- SLOW AND STEADY WINS THE RACE!!!!

Got Milk?

2009-04-22T15:36:00.000-07:00

I don't know if my post title is breaking copyright laws or something, but I found some information on milk that I wanted to pass along to you.

You may have heard that milk actually contributes to weight loss. Well, I think I may have found some sound reasoning as to why that is. The following is an excerpt from an article on fluids and weight loss at shapeup.org:

Milk is important because milk is a "floo-id" which means that it is treated like a food (rather than a fluid) when you drink it and it is satiating. For this reason, milk has a special role to play in your weight management efforts. Milk also promotes bone health and it is important for lowering blood pressure.

We live in a country where people do not drink enough milk. Yet, because of advances in medicine and pharmacology, we are living longer and longer. That is why more and more people above the age of 60 have poor bone health and nearly all women (and many men) have osteoporosis in their last decade of life. To make matters worse, when people diet, they tend to drink even less milk.

A large, very important study was published in the New England Journal of Medicine showing how important it is to consume 3 servings of milk and other dairy products each day in addition to a diet rich in grains, fruits and vegetables.² Such a diet was successful in lowering blood pressure in both normal people and in people who are prone to high blood pressure (which is most of us as we grow older). This type of dairy-rich diet also lowers blood pressure in people taking medication for high blood pressure, a finding that took researchers by surprise.

So - if your body recognizes and processes milk as a "food" instead of an empty fluid, you will feel full longer; it becomes a filling food instead of a liquid that simply passes through your body, leaving nothing but the added calories behind. Plus all that other good calcium-boosting information like strong bones and things. Minor benefit, right? ;-D

HOWEVER, the trick is in making smart choices with your dairy products. The basic rule, whether pregnant, breast-feeding, dieting, or just maintaining your weight as you are, is to drink LOW and NON-FAT milk and choose LOW and NON-FAT DAIRY products. Shapeup.org (which I thought was a FANTASTIC site that I never knew existed until yesterday) used cream as an example to show how higher-fat creams (and milk would be included in that) pack on the calories.

For weight management, the big issue is not to eliminate dairy, but to eliminate the fat in dairy - because fat is where the calories are. Cream is really over the top, even light cream is 29 calories per tablespoon. Here are the facts:

Light cream is 464 calories per cup
Medium cream is 592 calories per cup
Heavy cream is a whopping 832 calories per cup (!)

Compared to those numbers, when you consider that skim milk is a mere 85 calories per cup, you realize how extravagant cream really is. Besides the calories, cream is loaded with saturated fat. All that fat is not good for your heart. Who needs cream in the 21st century when almost none of us are physically active on a regular basis? We say, skip it -- unless it is a really special occasion, like a birthday or a holiday, in which case, even we may indulge a little.

Adding dairy to breakfast, lunch, and dinner will give you your "three a day" that your body needs. If you are breastfeeding, you need five a day, so be sure (wherever possible) to cut out the fat. It adds up a lot faster than you think.

Take cheese, for example. A regular piece of cheese has about 110 calories and 9 grams of fat PER ONE OUNCE serving. ONE ounce. Low-fat cheese brings you down the scale to about 80 calories and six grams of fat PER ONE OUNCE SERVING. Fat-free -- well, I've never actually seen fat-free cheese in our grocery stores here, but I have seen what they call "light" mozarella cheesesticks, and those have 50 calories and 2.5 grams of fat PER ONE OUNCE serving.

Milk is very similar. 2% milk has 122 calories and 5 grams of fat PER ONE CUP serving. 1% milk brings you down to 102 calories and 2 grams of fat PER ONE CUP serving. Skim milk brings you down to 83 calories and no fat PER ONE CUP SERVING.

Let's look at yogurt, another popular dairy fill-in. Plain whole yogurt has 149 calories and 8 grams of fat PER ONE CUP serving. Plain, low-fat yogurt has 154 calories and 4 grams of fat PER ONE CUP serving. Plain, fat-free yogurt has 137 calories PER ONE CUP serving.

So - let's add it all up. Choosing low-fat over regular (one milk, one cheese, and one yogurt a day) gives you 336 calories and 12 grams of fat instead of 381 calories and 22 grams of fat. Skim and non-fat products bring you down to 270 calories and 2.5 grams of fat (in the cheese, since we don't have non-fat in my area). That's 120 calories and almost 20 grams of fat if you switch from regular to skim/non-fat! WOW!!! The fat difference alone makes my arteries feel a little less cluttered just from reading all of this great information!

How do you switch? One day at a time! Try cutting back for a month, even, if you need more time. Slowly switch out your regular for low-fat and then your low-fat for non-fat. In the long run, it will help you in more ways than you think. Just one more tid-bit from shapeup.org:

A large, very important study was published in the New England Journal of Medicine showing how important it is to consume 3 servings of milk and other dairy products each day in addition to a diet rich in grains, fruits and vegetables.² Such a diet was successful in lowering blood pressure in both normal people and in people who are prone to high blood pressure (which is most of us as we grow older). This type of dairy-rich diet also lowers blood pressure in people taking medication for high blood pressure, a finding that took researchers by surprise.

They don't say it here, but I don't imagine those people in the study were consuming the extra 20 grams of fat a day and getting those kinds of amazing reductions in their blood pressure, do you? Hmmm . . . . food for thought.

What is YOUR Metabolic Rate?

2009-04-21T16:51:00.000-07:00

Okay -- so I have been reading up a lot this last week on METABOLISM!!! Why? Well, cuz I'm kind of a dummy when it comes to all of these health terms I hear all the time and wanted to know what it is all about -- since it IS what everyone talks about when they are talking about weight loss. Then I thought maybe YOU all might want to know something about it as well, and maybe I even found something that you may have wondered about.

For this first post, let me just say that metabolism is essentially the rate at which your body processes and uses food (calories). Pretty simple, right? So if they say you have a slower metabolism, what they mean is that your body doesn't need as much food (as many calories) to sustain itself as the "average" (whatever THAT means) person. If you have a faster metabolism, then you need a few extra calories to meet your body's needs.

So, if you want to lose weight (or keep yourself from gaining weight as you get older, since your metabolism slows about 5% a decade after age 40) - you need to KNOW HOW MANY CALORIES YOUR BODY NEEDS TO SUSTAIN ITSELF. This is your METABOLIC RATE - how many calories you burn without doing ANYTHING at all. That's right -- if you were to just lay around all day long or sleep all day long (yeah. right. MOMS!!!!), the number of calories you would use for that is your BASAL METABOLIC RATE.

Once you figure out what your BASAL METABOLIC RATE is, you can look at how you need to tweak it in order to LOSE weight or MAINTAIN your weight if you are getting a little older or find yourself less "active" (which is ironic and nearly impossible for moms, right?).

So, I have looked at quite a few different calculators online and gotten a few different results. There are two basic formulas used to calculate your metabolic rate, though the one that is presumed to be the most accurate is the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation, or so "they" say).

Here is the formula. Grab a pen/pencil and paper and a calculator and figure out what YOUR METABOLIC RATE is:

1) Take your weight in pounds, divide it by 2.2 and multiply that number by 9.99.
2) Take your height in inches, multiply it by 2.54 and multiply that number by 6.25.
3) Multiply your age by 4.92.
4) If you are female, add the answer for number one and the answer for number two, subtract the answer for number three and subtract 161. TADA!!! There you have it!
If you are male, add the answer for number one and the answer for number two, subtract the answer for number three and add five. TADA!!!! You're set!

My next post will be about what to do with your metabolic rate once you know it. But for today -- just have fun figuring out what it is and feeling just a tad bit smarter the next time you hear people throw around tidbits about metabolism and metabolic rate! And I'm going to go back to using my babies' naptime to figure out a few more things I can share with you to make sure you ARE just a little bit smarter and more confident about how YOUR body works!

TURKEY TETRAZZINI BAKE

2009-04-21T14:15:00.000-07:00

1/2 pound whole-wheat spaghetti (cooked)
3 cups (about 1 pound) cubed cooked, skinless turkey breast
2 (10 3/4) cans reduced-fat cream of mushroom soup
1 cup low-fat milk
1/2 cup grated Romano or Parmesan cheese
1/2 tsp. garlic powder
1/2 tsp. ground cumin
1/4 tsp. pepper
1/4 cup plain dried bread crumbs
1 Tbl. unsalted butter, melted

1) Combine turkey, soup, cheese, garlic powder, cumin, and pepper in saucepan. Cook over medium heat until well-heated. Add spaghetti noodles and mix well.

2) Spray 7x11 inch baking dish with non-stick spray (or use a 2-quart baking dish - like Pyrex) and put mixture in it.

3) Combine bread crumbs and melted butter in a small bowl; sprinkle over spaghetti mixture.

4) Preheat oven to 375 degrees and place casserole in it. Bake until the top is golden, 20-25 minutes.

Serves 8.

Note: Serve with steamed green beans or broccoli! Mmmmmm!

Nutrition per serving (1 cup): 261 calories, 5 g fat, 1 g fiber, 22 g protein

Warm Chocolate-Pudding Cake

2009-04-21T14:14:00.000-07:00

3/4 cup flour
3/4 cup granulated sugar
1/3 cup + 1/4 cup unsweetened cocoa powder
2 tsp. baking powder
1 tsp. cinnamon
1/4 tsp. baking soda
1/4 tsp. salt
1/2 cup low-fat milk
1 Tbl. unsalted butter (melted)
1 1/2 tsp. vanilla extract
1/3 cup packed dark brown sugar
1 2/3 cup boiling water

1) Combine flour, granulated sugar, 1/3 cup of cocoa powder, baking powder, cinnamon, baking soda, and salt in large bowl. Sift together. Make a well in the mix and pour in the milk, melted butter, and vanilla. Stir just until blended.

2) Spray 9x9 inch pan and pour batter into bottom.

3) Combine brown sugar and additional 1/4 cup cocoa powder in a small bowl. Sprinkle evenly over the batter. Slowly pour bowling water in a zig-zag pattern over the top (do not stir).

4) Bake in preheated 350 degree oven until pudding is set (about 35 minutes). Allow to cool (on a rack) for about 30 minutes before serving.

Serves 9.

Extra tip: Serve with sugar-free vanilla ice cream or frozen yogurt on top! It will be a HIT!

Nutrition per serving (without Ice Cream): 165 calories, 2 g fat, 2 g fiber, 3 g protein

Stay Tuned

2009-04-15T22:52:00.000-07:00

We've had some computer problems and are sharing a computer right now; and my husband has been gone a lot to work and school lately. HOWEVER, I have some great information I am excited to share and a FABULOUS recipe for this week. So I am hoping to get some computer time tomorrow to update this week's blog.

BUT -- even with this delay in information, articles, recipe, etc. this week, there is still a LOT to be implementing -- drinking enough water every day (remember, one to two glasses before every meal, snack, etc.); tracking what you eat on a daily basis and figuring out where you need to go next; going to the Food Guide Pyramid to figure out what the nutrition needs are FOR EACH MEMBER OF YOUR FAMILY; trying new workouts out and figuring out what ENERGIZES and WORKS FOR YOU on the days that you can't get out and ride a bike or go for a walk/run with your friends, spouse, children, etc.

SO -- review where you are with the basics and STAY TUNED. We're still here, and we have some exciting additions that we will hopefully have in place next week with the WEEKLY MENU at our new site http://themommy15menu.blogspot.com.

Happy, healthy LIVING!!!

The Incredible Egg...

2009-04-11T08:44:00.000-07:00

Eggs. They are everywhere this time of year, so what's so great about them? I logged onto

http://incridbleegg.org/ for the best answers. Sponsored by the American Egg Board, this site has all you ever needed to know.

1. Eggs have a high portion of nutrients to calories making it a naturally dense food.

2. Eggs have two nutrients (lutein and zeaxanthin) in small amounts which contribute to eye health and help prevent common causes of age related blindness.

3. Eggs provide the highest quality protein found in any food because they provide all the essential amino acids our bodies need in a near perfect pattern.

4. Egg yolks provide nearly 1/2 of the protein in an egg.

5. the high quality protein in eggs helps you feel full longer and stay energized which contribute to maintaining a healthy weight.

6. Eggs are an essential source of Choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects.

--for more information, and maybe a great family research project, visit the website and see what else you can learn about the incredible edible egg!

One final thought:

Celebrating the Easter holiday the old-fashioned way:

So, it is the day before Easter, and there are so many things going on in your life. If you have kids (or even if you don't) there is also probably candy floating around your house. So how do you try to keep the candy intake in check both for you and your kids?

One idea that I have had recently is to NOT buy filler eggs. Instead my family is focusing on spending quality time together and dyeing eggs instead. It is a great way to get your family together, and after the egg hunt there is no reason to not let your children (or yourself) indulge in a hard-boiled egg.

Just think, when your parents or grandparents were young, filler eggs didn't exist, so it can't be too bad to revert back to this old time tradition. By doing so you will not only raise a healthier family, but you will also save your pocketbook.

Oh the weather outside is frightfull...

2009-04-09T12:33:00.000-07:00

Well, it's no secret that spring is in the air, but everyday is not picture perfect. Although most of us would enjoy being out side to exercise, either running, walking, or bike riding, sometimes mother nature just doesn't agree. It is in these moments that we make the vital decision...exercise or don't exercise? As easy as it is to tell yourself that the weather was yucky, so you COULDN'T exercise, it is much better to plan ahead and have an alternative.

For me, this alternative is 20-60 min. of quality time with my TV and DVD player...I live in SE Idaho, someplace where it is cold more than it is warm, so I had to have something, especially after giving birth, and my '6-week' recovery placed me in the middle of fall, which was more winter than summer.

My first encounter with a workout video was from my sister-in-law. She let me borrow her step, and Kathy Smith Basic Step Work-Out---this workout is AMAZING! It quickly gets your heart pumping, and your muscles burning. You are using a step, so it works your lower body, similar to climbing stairs, but at the same time Kathy also works your upper body by adding arm movements. There are different levels so you can keep going, or your body might be done for the day, either way, by the time you decided to be done, you have given yourself a great workout, and are ready for her cool down, weights, and abs sections-or you can just be done ;). I fell in love with the concept of the step so much that I bought my own and called it Christmas. I then went to work to find other videos so I could have variety in my work-outs...

Although Kathy Smith has her annoying traits, I knew right away that she knew her stuff, and knew how to give a productive workout, AND I enjoyed working out with her in my living room. I started here, my search still isn't over. I keep looking for something else to add variety, or another trainer that I like and enjoy working with, but for this post, I am focusing on Kathy and a few of her videos that keeps me moving.

There are so many Kathy work outs that I was really lost at first trying to find the ones that would help me get to where I wanted to be--back in shape, back to healthy. I recommend trainers websites (they usually have them separated into categories according to goals), amazon, youtube, and Netflix to anyone trying to find those perfect workouts to keep you motivated, and not get tired. Amazon has great reviews to let you know what others think of the video, youtube might just have a snip from the video, and Netflix will allow you to view and participate in a work-out with out financially committing.

To end, I am going to review a Kathy Smith DVD that I think is a perfect addition to any current workout program. Kathy Smith--Lift weights to Lose Weight. This is now offered in a 2-disk pack and includes 7 work-outs to compliment your cardio training. 2-uppper (20 min each), 2-lower (20 min each), 2-abs (10 min each), and one stability ball workout (20 min)--(I haven't done this one). This gives you disks that you can pop in after a run or a bike ride to give you strength training, and a well rounded work-out, it guides you through and doesn't leave you saying to yourself--well cardio is done, now what? In my ideal exercise routine, I run MWF, and add M-upper, W-lower, F-abs, so my week is complete. T, TH, Sat (if they exist) are focused more on plain cardio, or another DVD that combines cardio and strength training into a great workout. (something that isn't longer than 40 min, preferably closer to 20 min).

So, the secret is, find something that will work your entire body throughout your week, make sure it is something you enjoy, have multiple DVDs to add variety, and more than anything, JUST DO IT! Having all the DVDs in the world will not make a difference unless you use them, and some days the weather doesn't give us any other option.

Feel free to review your own DVDs in the comment area and let us know what works for you and what you enjoy, maybe it will work for us too.

When the Moon Hits Your Eye Like a Big Pizza Pie . . .

2009-04-08T23:46:00.000-07:00

My friend, Stephanie, sent me this article about pasta. So often we think in terms of what we can and can't eat if we want to be healthy. HOWEVER, we need to start to think differently. Instead of thinking, "I can't eat that because it doesn't fit in my diet or will make me gain weight or isn't healthy," think, "Hmmmm . . . . I really want to eat this because I really enjoy it. How can I make it healthier so I CAN enjoy it and still get the nutrition that I need?" One thing is switching from white to wheat! We already covered in an earlier post why it is that that's so IMPORTANT. So - stick with the pasta, the rice, the bread, etc. that you want; just make healthier choices that make it the BEST NUTRITIONAL CHOICE for your body!

Here's the article:

5 Tips for Healthier Pasta

Discover how noodles can be good for you--especially with these healthy-pasta tips.

by Liz Brown, Contributor

Liz Brown is a health, nutrition and travel writer based in Portland, Oregon. She holds a B.S. degree in Nutrition and is co-author (with Chris Meletis, N.D.) of the book Enhancing Fertility: A Couple's Guide to Natural Approaches (Basic Health Publications, Inc., 2004). Brown is also a Spa magazine contributing editor.

Pasta sure has gotten a bad rap in recent years. Ever since protein-packed, carbohydrate-conserving diets captured the attention of health-conscious Americans, pasta has practically been relegated to junk food status. In an effort to temper blood-sugar levels and control their weight, many people stopped noshing on noodles altogether. That's a shame, considering the merits of this economical, nutritious, versatile and tasty food.

Contrary to popular belief, pasta is actually a low-glycemic index food. This means that it has a more moderate effect on blood glucose and energy levels when digested than high-glycemic index refined foods, such as white rice and white bread. The carbohydrates in high-glycemic index foods are quickly digested, causing a spike in blood glucose (sugar) levels, followed by a sharp dip that can leave us feeling sluggish.

Low-glycemic index foods like pasta provide more sustained energy throughout the day, and they may even help reduce the risk of heart disease and diabetes while encouraging healthy weight.

The most common pasta varieties--spaghetti, macaroni, penne and the like--are made with semolina flour, which comes from durum wheat and contains vitamin-E-rich wheat germ. In addition, pasta tends to be low in sodium and fat and enriched with essential B vitamins (thiamin, folic acid, riboflavin, niacin), as well as iron.

Of course, not all pasta dishes are created equal. Follow these tips to get more nutritional bang for your buck while avoiding common pasta pitfalls.

1. When at home, do as the Romans do.
Moderate pasta's impact on blood sugar for sustained energy by cooking it as the Italians do: al dente, or "to the tooth." Noodles should remain slightly chewy as opposed to mushy. Besides, pasta tends to hold the sauce nicely when cooked to perfection. Follow al dente cooking instructions on the box and sample a noodle or two along the way.

2. Pay attention to portion size.
Despite the heaping servings many restaurants dish out, moderating portion size is paramount. When dining out, consider splitting a pasta entrée with a fellow diner and order a salad, too. At home, serve pasta in shallow pasta bowls instead of large dinner plates, and dish it up in the kitchen to avoid overindulging at the table. Serve a vegetable, salad or lean meat side dish alongside a pasta dish to boost nutrition and variety.

3. Spoon on a healthy sauce.
Alfredo is not your friend. This and other cream-based sauces tend to be high in saturated fat and calories, so opt instead for tomato- and olive-oil-based varieties. You'll get more "good" fats and health-promoting antioxidants while keeping your waistline in check. Liven up sauces up with garlic, onion, sliced olives, fresh herbs, sea salt and pepper. Sprinkle a small amount of finely grated parmesan or other strong-flavored hard cheese on top for added pizzazz.

4. Pile on the veggies.
Pasta presents a perfect opportunity to boost your intake of nutrient-rich, low-calorie vegetables. Zucchini, broccoli, roasted red peppers, fresh or sun-dried tomatoes, eggplant--the sky's the limit.

5. Try something new.
The array of pasta options on store shelves continues to expand, with varieties ranging from gluten-free and omega-3-enriched (to up healthy-fat intake) to whole-wheat pastas. The latter provide more fiber than traditional varieties but have a chewier texture that doesn't appeal to everyone. Try a half-and-half combination of whole-wheat with semolina flour. There's no shortage of pasta shapes either, so mix it up to avoid a spaghetti rut.

6. Go Beyond Spaghetti:

Capellini: Meaning "fine hairs," this slender noodle is also called angel hair pasta and goes best with delicate sauces.
Farfalle: Meaning "butterflies," it's also known as bow tie pasta. This is a fun shape for kids and works well with most sauces or soups.
Linguine: This means "little tongues," and it's a flat, narrow noodle that compliments a variety of dishes--it's often paired with clam sauce or shrimp marinara.
Orecchiette: Meaning "little ears," this small, round shape hold up to chunkier sauces.
Ziti: Another word for "bridegrooms," this tube-shaped pasta, like a smooth penne, is great for baked dishes.

So enjoy those noodles but keep these tips in mind to get all the health benefits of pasta without the drawbacks.

The Food Guide Pyramid: A Family Affair

2009-04-07T23:05:00.000-07:00

In the spirit of Sue's post last week about helping your children make good choices, I wanted to add something that I have been thinking about and give some family involvement ideas for how to implement it.

We all know the Food Guide Pyramid, right? We learned about it in school; it's on every box of cereal we eat and a foundation for the nutrition information given on other things we eat. Did you know, however, that you can MAKE A CUSTOMIZED Food Guide Pyramid for yourself and your family members at mypyramid.gov? You can! It takes into account your age, height, weight, gender, etc. and customizes a Food Guide Pyramid to your specifications.

Then, as if that wasn't cool enough, you can also prepare a menu by clicking on the My Pyramid Menu Planner link. This will bring up the foods you eat and make a bar graph for you to track how much you are getting of each food category vs. how much you SHOULD be getting.

As if THAT wasn't cool enough, there is also a link for Preschool-age kids. SO . . . basically, you can create an individual Pyramid for EACH MEMBER OF YOUR FAMILY!

Here's another idea for including your children so that you are teaching THEM how to eat healthily and MAKE GOOD CHOICES and FORM GOOD HABITS:

Take two mailing envelopes and tape them back-to-back (placing the flaps inside or outside; it really doesn't matter -- though I prefer inside).
Next, take a permanent marker and write on the outside of one of them "OPTIONS" or "CHOICES" and on the opposite envelope "DONE."
Then make a slip of paper for each of the required amounts of the different categories of food. So, you might have three slips of paper that say "FRUIT" and three or so pieces that say "VEGETABLE," etc.
Place all of the slips of paper in the "OPTIONS" side of the envelopes.
Add a magnet to the "DONE side of the envelope and hang it on your refrigerator.

As you go throughout the day, choose things from the front of your envelope and then move them to the back (the DONE side). At the end of the day, see how well you did. You can do this with your children to help them start to think in terms of variety and nutrition and making healthy choices. You might even have an "OTHER" treat for when they have emptied their "OPTIONS" envelope by the end of the day or make it a game in some other way.

Pretty cool, eh?

Recipe of the Week

2009-04-07T20:48:00.000-07:00

SHEPHERD'S PIE
1 3/4 lbs. baking potatoes
2/3 C fat-free milk
1 Tbl. unsalted butter
1 tsp. salt
1/4 tsp. pepper
1 lb. lean ground beef (7% or less)
1 onion, chopped
4 garlic cloves, minced
1 tsp. dried oregano
2 Tbl. tomato paste
1 (10 oz.) package frozen veggies
1 C. reduced-sodium beef broth (or use bullion to make your own)

1) Preheat oven to 350. Spray 2-qt. baking dish with non-stick spray.

2) Topping: Boil potatoes; add milk, butter, 1/2 tsp. of the salt; and 1/8 tsp. of ground pepper. Mash and set aside.

3) Filling: Cook beef in large skillet, until browned. Set aside. Cook onion, garlic, and oregano in skillet until onion is lightly browned. Add tomato paste and cook until slightly thickened. Add frozen veggies and cook until thawed. Stir in beef broth and cook until mixture is slightly thickened. Add beef, 1/2 tsp. salt, and 1/8 tsp. of ground pepper.

4) Transfer filling to baking dish; spread topping over the filling and bake until filling is bubbly around the edges (about 20 minutes). Remove from oven. Turn oven to BROIL and return casserole to the oven until the top is lightly browned (1-2 minutes). Let stand five minutes before serving.

*** Additional option: Add low- or non-fat grated cheese to the top and then broil the casserole. The nutrition info. given here is without a cheese topping.

Nutrition: Serving size -- 1 1/3 cups. Per serving: 284 calories; 6 g fat; 3 g sat. fat; 0 g. trans fat; 557 mg. sodium; 34 g carbs; 5 g fiber; 22 g protein; 72 mg calcium.

Serves 6

not just brown vs. white: the complex carb

2009-04-04T20:13:00.000-07:00

So in preparing to write this, I googled complex carbs, and found this article from the diet channel. It's all about simple vs. complex carbs, and explains it better than I thought I could (the address is at the bottom-I couldn't get a link to work)
_____________________________________________________________________________________
Simple carbohydrates
These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates
Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

•Fruits
•Vegetables
•Whole grain foods

Health benefits of complex carbohydrates
There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management
Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer
Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits
There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs
People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels
Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food
The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables
These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key
Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

http://www.thedietchannel.com/Good-Carbs-Vs-Bad-Carbs-How-To-Pick-The-Best-Carbs-For-Your-Diet
____________________________________________________________________________________
As for the brown and white argument, it kind of goes hand-in-hand with complex carbs. "Browns" are more difficult for your body to digest than "whites", aiding in helping you feel fuller longer, and burning more calories (basic metabolic rate). This is why we see TONS of arguments for whole wheat, brown rice, oatmeal, and other WHOLE grains.

My best example is found in bread, but can be transferred to anything...White bread is made of white flour, wheat has been striped of its outer shell where only the "insides" are used. Basically, production has eliminated the need for your body to digest the outer layer (bran), making it easier for your body to convert the 'flour' molecule to a glucose molecule (our bodies convert carbs to glucose for energy). The easier the conversion, the faster the digestion process, the less full we feel (because we are only eating part of the wheat kernel), and the less calories we burn, the more we want to eat.

This example can be transferred to rice, and other grains. ANY time you get the WHOLE grain, you are choosing a better product for your health, and increasing your chances for successful, long-term weight loss.

So, in conclusion, carbs are not the bad guy, but you have to be smart in the type of carbs you choose..yes bread is better than a cookie, but if it is white bread, chances are that it isn't that much better.

http://www.thedietchannel.com/Good-Carbs-Vs-Bad-Carbs-How-To-Pick-The-Best-Carbs-For-Your-Diet

Mom and Baby workouts

2009-04-02T12:42:00.000-07:00

We have already had a great post about exercises we can do to get our bodies tone. I wanted to share some information about exercises we can do with our babies. Rather than retype all of the information, here is the link to the website StrollerStriders exercises. This has exercises you can do with or without your baby. One of the great benefits of using your baby as resistance is that as you get stronger as they are gaining weight, making your workout more challenging with time.

I would love to hear how you moms/ soon to be moms/ fit ladies are involving your babies in your exercise or any great tips you have for being fit. Please leave us a comment with your tips and we will send one lucky responder the "Baby's First Moves" Baby Einstien DVD. It has a bonus feature that demonstrates pilates moves you can do at home with your baby.

A few other exercise tips are ending your workouts at a fun spot (like the park) so your baby can play and be rewarded for behaving while you are getting fit. I think this also establishes the precedent that exercise is a fun and exciting part of life. Make sure to use good posture daily and take care of your body during any exercise. I recently hurt my back packing around my baby (he weighed over 15 lbs at his 2 month checkup). Stressing our bodies won't help us get healthy, so be sure to be smart. Don't forget to leave us a comment with your brilliant ideas!

2009-04-02T11:04:00.001-07:00

I am not sure how this block that I am typing into fits into the whole picture of the blog but here is my first attempt. Melinda invited me to share my insights. I know my day to contribute to the world is Friday, but I will be out of the country for the next two Fridays and don't want to miss this opportunity.

As I look back at parenting, I made a lot of mistakes but am happy that they weren't too damaging and that my kids survived and thrived even despite this. In addition to gaining a testimony, one of the greatest things that you can do for your kids is to help them to learn to be confident in making decisions. I will talk more about this later but this is how it ties into food.

If a child is allowed to make a decision about what they eat, they are more likely to eat it. Even the young child can point. You can then affirm their decision, build their confidence in making decisions and teach them rational decision making at the same time. The beauty of this is that it's a win win situation. They get what they want and you get a teaching opportunity.

For example, you open the fridge and ask your child, "can you help me pick out something yummy and nutritious for lunch (the child hears the word nutritious and "picks up" that nutritious is important"?" The child looks at the carrots and the broccoli and chooses the broccoli. You say, "great choice, brocolli is a cruciferous vegetable and chock full of antioxidants and great for fiber! You made a great choice!"

Your child looks at you strangely but all the while is proud of making a great choice, is subconsciouly learning about nutrition and reasoning, becoming confident in their ability to make decisions and opening their mind to trying something new. Even if they don't end up liking it, you can thank them for choosing something healthy for you to eat.

It might seem silly to say nutritious and cruciferous to your baby, but you will be amazed at how much they can sponge and you get it the habit of talking about how decisions are made and affirming their choices. And it's pretty darn cute when one of their first words is "antioxidants". People will think they are precocious and a genuis and you're a great parent.....which you are because you're reading this blog.

How to End Cravings and Automatically eat Healthy!

2009-04-01T10:06:00.000-07:00

Most of my posts may come from a newsletter that I receive every week from a Personal Trainer/ Nutritionist. I really like a lot of what he has to say. I hope that everyone will enjoy what he has to say. His name is Mike Geary and he is the auther of a book called, "The truth about six pack abs". I recommend, if you would like to subscribe to the articles, take a look at his website, there is a ton of free stuff, as well as great information. I really enjoyed this weeks article and would like to share it with everyone.

After working with thousands of clients in my personal training business over the years, and now over 200,000 people with my Truth about Abs program, I've learned some interesting things about why some people get results and others don't when it comes to nutrition and exercise.

The bottom line is that if you follow the types of training programs I recommend and the types of nutrition strategies that I advocate, anyone WILL get results.

The problem is that some people get extraordinary results, while other people have a hard time actually changing their former poor habits.

Some of the biggest problems I see with clients are:

*Can't fight off junk food cravings
*Addicted to processed carbohydrates
*Perceived lack of time to work out on a regular basis

A few months ago, I recommended a process that has a very high success rate for overcoming some of these types of obstacles keeping you from the body you want.

What I recommended trying is called Medical Hypnosis. But there's a technique where you can do this on your own without going to a hypnotherapist.

After all, what good is knowing the right types of foods to eat and the right types of workouts to do if you never actually take action on it.

That's what this is all about... medical hypnosis can literally help you to change your eating habits, eliminate cravings, and start enjoying exercise by reprogramming how your mind views these aspects of your life.

The program that I recommended is here:

http://www.hypnosisnetwork.com/hypnosis/ewl/special?hn=1921

Now, it gets even more interesting...

Just recently, I found out that Matt Hoover (winner of NBC's, "The Biggest Loser" season two) also tried the same exact program.

When I first heard this, I thought to myself, "But that guy already lost a ton of weight, why would he use medical hypnosis?"

Turns out, that after the show was over he was no longer able to eat like he did on the show (no personal chefs, no trainer, and no cameras to make sure he was on track)... so he gained a lot of the weight back and was ashamed of himself. In his own words, he simply could not avoid temptation.

Well, a couple of months ago, he tried the same CDs I recommended in January and for the first time in his life, he is eating right and exercising without the star treatment. He is doing it on his own, and says it has been easy. By the way, he has also lost over 20 pounds of fat!

It has also been working for normal people Like Cynthia Roderick, a photographer from South Deerfield, Massachusetts:

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"I had an addiction to sugar and my weight problems were so severe I was thinking of bypass surgery. I tried hypnosis programs in the past. Some programs made me tense and uncomfortable, the power of others seemed to fade away.

Within the first week I was getting obvious results. Since I started the program I've lost 30 pounds and I keep dropping them. My addiction to sugar is pretty much gone and decisions to turn down foods are easy."

**********************************************

Terrisa Harding, from Sapulpa, Oklahoma had this to say:

"I was always a thin person until my mid-thirties, then the weight began to creep up until I had gained over 30 lbs. I tried the Enjoying Weight Loss program and since being on it I've lost (so far permanent) over 20 lbs. I find I automatically eat much more healthfully, like more fruits and vegetables, I don't feel deprived and I'm energized. I feel GREAT!"

************************************************

A study from the Journal of Consulting and Clinical Psychology shows medical hypnosis increased weight loss by an average of 97% during treatment. More importantly, medical hypnosis increased effectiveness AFTER treatment by over 146%.

Clearly, this technique is even more effective over time. And as you know, long-term commitment to any diet/fitness program is the key to lasting fat loss.

Dr. Roberta Temes is the brains behind how this program works to change your habits.

Dr. Temes is also on the faculty of the Psychiatry Department in the Medical School of the SUNY Health Science Center. She’s also involved with research on the behavioral factors involved with long-term weight loss.

If you struggle to stay on track with either your workouts or your nutrition, you fight with cravings for junk or sweets, or you always fall back into bad habits, now is the time to try something that could change all of that.

It may finally be the stimulis that creates lifelong good habits to get the body you want.

Try it out and see:

http://www.hypnosisnetwork.com/hypnosis/ewl/special?hn=1921

Good luck!

I'll be back in a few days with the next Lean-Body Secrets Ezine.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - http://TruthAboutAbs.com & http://BusyManFitness.com
http://AvalancheSkiTraining.com

Small Meals Throughout the Day

2009-03-31T22:19:00.000-07:00

Tonight I wanted to share some more on calories. As I've said before, in general, women need 1800-2200 calories a day. If you eat less than that, your body will start to store fat, fearing that you might stop feeding it at any time.

I've written that pregnant women need 300 extra calories a day. But that is only true if you are eating within the 1800-2200 calorie range already. If you are eating 3,000 calories a day, you don't need an extra 300. You don't want to cut back, or your body might think you are starving it and somehow lash out to protect itself. You don't want your body on the defense while you're pregnant.

If you are breastfeeding, you need to eat at least 1800 calories a day to produce an adequate milk supply. If you want to lose weight AND breastfeed, aim to lose one pound a week. Now, if you are eating 3,000 calories a day, that means that you need to be careful to cut out and burn through exercise ONLY 500 calories a day. More than that could drastically reduce your milk supply.

If you aren't a mommy yet, aren't pregnant yet, or aren't breastfeeding, you should still aim to eat 1800 calories a day. If you want your weight loss to be lasting, sustainable weight loss, you want to slowly cut calories consumed through food and slowly add in calories burned through exercise.

If you are one of the women who has lost weight in the past by drastically cutting back on the number of calories you eat and need to add calories in to reach the 1800-2200 calorie point, you also need to do it gradually. Otherwise, you will just put on a lot of weight.

So - how do we choose what we are going to eat to get these calories? Well, I have read that you should eat six small meals a day. The article on stress and weight gain from the previous post suggested five. For the six small meals a day plan, you need to eat six 300 calorie meals at regular intervals throughout your day. Or maybe you want to eat three 400 calorie meals and three 200 calorie snacks. Whatever your preference, find what balance works with your weight, your needs, your levels of hunger throughout the day, etc. THAT DOESN'T MEAN YOU SHOULD HURRY OUT AND START EATING 1800 CALORIES STARTING TOMORROW. Again, gradually cut back and work into it. If you eat around 3000 calories a day (the average in 2003 was 3770 for most Americans), you want to just start cutting 500 calories a day, aiming for 1 pound a week weight loss. Then see how your body handles that and cut back a few more.

To help in this process, we are going to add a new sidebar item: A sample menu for six meals a day. Dinner will be up to you, since dinner is usually something you eat with your family. BUT, since we're giving you great recipe ideas, dinner shouldn't be a problem; and cooking dinner means leftovers for lunches or other small meals throughout the day.

As a general rule, each of our six meals will include a lean protein and a complex carbohydrate. We'll also try to throw some guiltless snacks in there and some dessert options -- but remember, you have your FREE DAY, so whatever you decide to throw in or leave out from our menus, you're bound to LOVE what you eat all week long and get a little bit of EVERYTHING YOU WANT!!!!

Catching Up -- Nutrition Information

2009-03-31T05:00:00.000-07:00

I have found some nutrition guidelines for breastfeeding moms. NOW -- if you are not or have not been pregnant, don't overlook this and think, "That doesn't apply to me." Because, the truth is, that it WILL at some time; and if we can form good habits that will give our bodies the best nutrition possible BEFORE and DURING pregnancy, we will be able to meet our bodies' and our children's nutritional needs when THEIR growth and development and OUR strength and ability to contribute to their growth and development are essential.

Here are the guidelines:
1) The American College of Obstetricians and Gynecologists suggest that, after the first six to eight weeks after the birth of your baby, you should ONLY lose about 1 pound a week. No more. More can cause you to either NOT produce enough milk for your baby OR not produce enough nutrients for your own sustenance while your body is taking from you what your baby needs.
2) Eat the following quantities of the following foods:
Grains: 8 ounces a day
Veggies: 3 cups a day (about three 1-cup servings of fresh veggies; six 1/2cup servings of cooked/steamed veggies)
Fruit: 2 cups a day (about one medium banana, one medium apple, etc.)
Dairy: 3 cups a day (aim for fat-free or low-fat options first; limit amount of cheese)
Meat and Beans: 3 servings a day (stick with lean proteins wherever possible)
Healthy Oils: 3 tsp. a day (includes Olive Oil, avocados, nuts, etc.; you and baby need the Vitamin E)
Water: At LEAST 8 glasses per day (more for when you exercise/sweat a lot)

That's it -- now evaluate where you are. If you start to lose milk or find your baby isn't gaining weight as quickly as necessary, it may be because you aren't eating enough of the right foods for your body and baby's needs.

FREE DAY -- YEAH!

2009-03-31T02:41:00.000-07:00

Sorry I got behind last week -- bad internet connections, sick babies, and not having a computer all caught up with me. But we're back on track now, and I'm excited for another week.

How are you doing? How is your water intake? Are you drinking a glass of water before each meal? Did you take a day and TRACK EVERYTHING YOU ATE to see where you are, on average, and make some goals about where you need to go? I did -- and I was surprised by the results. What about the recipe of the week -- did you try the meatloaf? Did you like it? My friend Stephanie commented that she made it for dinner for herself, her husband, and their friend with success! It's really a favorite of ours, as is the next recipe I'll post tomorrow for the new week!

So - today's post: FREE DAY!!!!

I think with all of the talk about counting calories and making sure our bodies get enough and deciding what we are willing to give up and what we aren't made me think about LIMITING versus INCREASING. The truth is, if we are going to be successful, we can't feel LIMITED in our choices, options, favorite foods, etc. HOWEVER, let's face it: We didn't get where we are by having occasional splurges here and there. So, we aren't going to get past it without cutting out the daily splurges and making them MORE MEANINGFUL by regulating how often they occur. Might I make a suggestion? PICK A FREE DAY EVERY WEEK TO EAT WHATEVER YOU WANT -- GUILT FREE! That's right; that's what I said: WHATEVER YOU WANT -- ABSOLUTELY GUILT FREE! Some of the most successful diets I have researched have some sort of "FREE" day or flexibility in the food routine, so you feel FREE instead of RESTRICTED and have the strength to see it through on HARD DAYS.

The key here is that you have ONE FREE DAY, not a free ticket to use whenever you want to splurge! ;-D That's where you get into trouble and start losing the progress that you work so hard to get the rest of the week.

How will you make sure that your FREE DAY is actually working FOR YOU AND NOT AGAINST YOU? You need to be TRACKING what you eat each day and making sure that you only have ONE FREE DAY A WEEK. If you're like me, you have to sit and really think hard to remember what you DID yesterday, let alone what you ate. So - if you keep track, write it down in a place that will be easy to access and stay on top of, all you have to do from week to week is look to see if you've had your free day yet. OR, BETTER YET, pick one day a week to be your free day, consistently, and just change it on weeks when you have a special occasion -- birthday, anniversary, etc.

Cut Cellulite Fast - Part 2

2009-03-31T02:29:00.000-07:00

And here is the strength training portion:

PART 2: TONE, SMOOTH AND FIRM

These six moves tone your hips, butt, and thighs—the most common sites for cellulite. For each move we offer an easier option, in case the main move is too difficult. If it's too easy, increase the intensity of the standing exercises by holding dumbbells. To avoid injury, warm up with five minutes of marching in place or do these moves directly after your cardio workout when muscles are already warmed.

1. Squat Kickback

Stand with feet together, toes pointing forward, and arms bent at sides.

Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for three counts.

As you rise, press right leg back and squeeze glutes (B). Hold for one count, then lower. Switch legs after each set.

Make it easier: Don't squat as deeply, and keep toes on floor when pressing back.

2. Curtsy and Kick

Stand with feet together, hands on hips.

Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for three counts.

As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set.

Make it easier: Skip the kick and bring feet together between each curtsy.

3. Plié Sweep

Stand with feet wide apart, toes pointing out, and hands on hips.

Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor. Hold for three counts.

As you stand up, sweep left leg across body, as if you're kicking a soccer ball. Switch legs after each set.

Make it easier: Eliminate the leg sweep.

4. Glute Squeeze

Lie on floor with knees bent, feet beneath knees and hip-width apart.

Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge.

Lower hips halfway to floor for two counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That's one rep.)

Make it easier: Lower hips to floor between reps.

5. Bun Burner

Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it's in line with back, toes pointed and hips square to floor.

Pull knee into chest (A), contracting abs, and extend leg back out 12 times.

Next, extend right leg and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling and pulse 12 times. That's one set.

Repeat with left leg. (No need to add additional pulses when you progress to three sets.)

Make it easier: Place forearms on floor.

6. Pass-Through Lunges

Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for one count.

In one swift movement, press off right foot and bring it behind you. (Left foot doesn't move.) Lower into another lunge so left thigh is parallel to floor, holding for one count.

Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.

Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

Tex-Mex Bean Salad

2009-03-30T10:24:00.000-07:00

TEX-MEX BEAN SALAD WITH CREAMY SALSA DRESSING
1/3 cup fat-free salsa
3 Tbl. reduced-fat sour cream
1 Tbl. apple cider vinegar
3 cups canned black beans, drained and rinsed (about two 15.5 ounce cans)
1 cup grape tomatoes, halved
3/4 cup canned yellow corn (or freshly cooked or frozen and heated)
1/2 cup diced avocado
1/2 cup sliced scallions
1/2 cup chopped fresh cilantro
6 cups shredded romaine lettuce
2 oz pepper jack (or other favorite) cheese
24 baked, low-fat tortilla chips (or make it a wrap in a whole-wheat tortilla)

In a large bowl, stir together salsa, sour cream, and vinegar until blended. Add beans, tomatoes, corn, avocado, scallions, and cilantro; toss to mix and coat.

Place 1 1/2 cups of lettuce on each of four serving plates (or on whole wheat tortillas). Top each with 1 1/2 cups of bean mixture. Sprinkle each serving with 2 TBL. cheese. If using chips instead of tortillas, arrange six chips around edge of plate.

Serves 4

MSN on Cellulite

2009-03-27T22:11:00.000-07:00

My friend Shawna sent me a link to this article. I thought it was a great work-out plan to combine with our leaps and bounds changes in becoming aware of the number of calories we eat and the food we choose to give us those calories. It's an 8-week plan, just in time for Spring weather to make it possible to get out and DO MORE!!! I am going to post several exercise ideas/options on here because the truth is that YOU JUST HAVE TO FIND SOMETHING THAT YOU ENJOY AND CONSISTENTLY DO IT. So, depending on your personality, I want to give some honest feedback on ideas and also my experience trying them. My sister and I are going to talk about workout videos we've tried and our thoughts on them and WOULD LOVE TO HEAR ANY FEEDBACK FROM YOU on things you have tried -- especially things that you can do during the dreary winter months, even when your spouse's schedule doesn't let you get out and walk/run like you might like to. So - I really liked this one. It's very similar to the 8-week program I found for building up your endurance to run 30 minutes without stopping (the minimum for the marathon training I found and will comment on at a later time). So -- look over it; try it for a week or so; see what you think and either keep going or try something else. Either way, let us know what you think!

Pregnant mommies: WALK, WALK, WALK, WALK, WALK! If you aren't a runner before you get pregnant, you probably shouldn't pick up an intense running program while you are pregnant. HOWEVER, you can walk -- and walking will help you to feel good, prevent the formation of those EXTRA FAT CELLS we want to avoid and shrink, and make your delivery (and recovery) much easier. No matter what week you are in, 0-40, YOU CAN GET OUT AND WALK!!!! And you can lift light weights to keep your upper-body and back strong. REMEMBER: THE MORE YOU DO NOW, THE LESS YOU WILL HAVE TO DO LATER!

Breastfeeding mommies: You should be fine to do this AS LONG AS YOU KEEP UP YOUR CALORIE AND NUTRITION GUIDELINES. I'm going to write a post tomorrow JUST FOR YOU to show you what I've been learning that you should be eating every day in order to HAVE THE MILK YOU WANT FOR YOUR BABY and LOSE THE WEIGHT YOU NEED TO FOR BOTH OF YOU!!!!!

ENJOY!!!!

Wipe Out Cellulite

Link: Click Here to go to the MSN website's version of this article.

Last year, American women spent nearly $100 million on creams, lotions, and other topical treatments in hopes of eradicating cellulite from our thighs and butts. We're going to make a wild guess that very few of those products worked as well as you'd hoped. That's because, despite its infamy, cellulite is just plain old fat (albeit dressed up in slightly more offensive attire), and a key to minimizing it is to drop pounds, according to a 2006 study published in the journal Plastic and Reconstructive Surgery.

But how you lose weight matters: Crash dieting can make cellulite worse by reducing skin's elasticity, making more of those little puckers noticeable. Gradual weight loss (to better preserve skin's suppleness and reduce fat) accompanied by targeted muscle development, which firms and smooths underlying tissue, is the most effective cellulite solution, says Glynis Ablon, M.D., an assistant clinical professor of dermatology at UCLA.

When Wayne Westcott, Ph.D., co-author of No More Cellulite (Perigee, 2003), tested such a strategy on 115 women, all of them reported a reduction in cellulite appearance at the end of 8 weeks, and ultrasound measurements confirmed a higher proportion of muscle to fat in their thigh areas.

Now, it's your turn. This comprehensive exercise and eating plan—based on Westcott's findings—will burn fat, build muscle, and shed pounds safely. We know it's not as easy as applying a cream. But it's more effective. See for yourself.

The workout: A science-based, fat-blasting plan for a firmer butt and sleek thighs.

This two-pronged exercise program helps minimize the lumpy, bumpy appearance of cellulite. Aerobic exercise like walking and running burns fat, while lower-body moves such as squats and lunges build muscle.

To maximize fat loss, you'll do 200 minutes of cardio a week—the amount found to produce the greatest weight loss—including high-intensity exercise to rev your calorie burn for up to 19 hours after a workout. You should see the slimming, smoothing results in four weeks!

The expert: Chris Freytag, contributing fitness editor and creator of Prevention's "Fight Cellulite Fast!" DVD, designed these workouts and models the moves.

Your plan at a glance

Part 1: Burn off cellulite (five days a week)

Blast fat with two types of cardio routines: Intense Workouts (an interval program that builds from fitness walks to calorie-blasting runs) and Moderate Workouts (any aerobic activity you enjoy).

Part 2: Tone, smooth, and firm (three days a week)

Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.)

Weeks 1-2: Do one set of 12 repetitions of each exercise.
Weeks 3-4: Repeat the circuit twice so you're doing two sets of each exercise.
Weeks 5-8: Repeat the circuit three times, so you're doing three sets of each exercise. On the third set, instead of holding each move, pulse for three counts by lifting and lowering a few inches before returning to the start position.

PART 1: BURN OFF CELLULITE

Week 1

Intense workouts (three days a week)
Brisk walk interval, two minutes; run interval*, one minute
Number of intervals: 10
Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
Moderate workouts (two days a week)
You choose: walking, swimming, or cycling, 40 minutes

Week 2

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, one minute
Number of intervals: 15
Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 3

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, two minutes
Number of intervals: 10
Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 4

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, four minutes
Number of intervals: Seven
Total workout (five-minute warm-up, five-minute cool-down included): 45 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 5

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, six minutes
Number of intervals: Five
Total workout (five-minute warm-up, five-minute cool-down included): 45 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 6

Intense workouts (three days a week)
Brisk walk interval, one minute run interval*, seven minutes
Number of intervals: Four
Total workout (five-minute warm-up, five-minute cool-down included): 42 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 7

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, eight minutes
Number of intervals: Four
Total workout (five-minute warm-up, five-minute cool-down included): 46 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

Week 8

Intense workouts (three days a week)
Brisk walk interval, one minute; run interval*, nine minutes
Number of intervals: Three
Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
Moderate workouts (two days a week)
You choose: Walking, swimming, or cycling: 40 minutes

*If you have joint problems, you can substitute fast walking for running.

CONTINUED: Part 2: Tone, Smooth and Firm- Stay Tuned

Your Calories

2009-03-25T22:33:00.001-07:00

According to WikiAnswers, in 2003 the average American ate 3770 calories a day. That's more than twice the low-range recommendation for most women (1800 to 2200 a day). So, how many calories do you eat a day? Take a day and actually write down everything you eat. Then, sometime in the next few days, research how many calories were in the food you ate. Be sure to monitor how MUCH you eat of each food in order to get accurate numbers for the number of servings you ate. On average, we eat two to four times as much as we need.

Here are some common food examples from things I eat on a regular basis:

Oatmeal -- 150 calories for 1/2 cup cooked in water, no milk or sweetener added
Peanut Butter -- 210 calories for 2 Tbl.
Egg -- 70 calories per large egg
2% Milkfat Cheese -- 90 calories for one ounce
Skim Milk -- 90 calories per cup (8 ounces)
Whole Wheat English Muffin -- 120 calories per muffin
Deli Sliced Turkey, 94% Fat Free -- 35 calories per slice
Swiss Miss Sugar Free Hot Chocolate -- 80 calories per 1/4 cup serving
Baby Carrots -- 55 calories in 10
Small Apple -- 55 calories
Large Banana -- 121 calories
Frozen Sweet Peas -- 40 calories in 3/4 cup serving
Fresh Spinach -- 7 calories per cup
Blackberries -- 97 calories per cup
Chicken -- 120 calories per serving

A good resource for finding out how many calories are in some of your favorite foods (besides the label on the back of the food that will also give you the serving size/quantity) is www.calorieking.com. You can also track your food on sparkpeople.com and babyfit.com.

Happy tracking! I think you'll be surprised by how well you are doing in some areas and how much you can improve in others.

Beating Stress Fat

2009-03-25T00:01:00.000-07:00

My mom was actually asking me the other day if I had heard anyone talk about weight gain caused by stress. I hadn't . . . yet. But my friend Sara sent me a link to this article. Interesting repeat of some of the things we have already talked about; and I thought it would be a good time to throw this out there. I personally can relate. I managed to only gain 14 pounds with my pregnancy, which is really great -- twins or no twins. Then the babies got here, and the stress, sleepless days, nights, weeks, months, etc., not being able to breastfeed and wondering how to help my babies gain weight, etc. all started to add up. In the following months, I gained weight! Talk about adding insult to injury. I hope this will help some of you put things in perspective and cut the stress and/or beat the stress that is already in your lives!

7 Ways To Beat Stress Fat

High stress can lead to weight gain. Here's how to stop it—fast.

By Nancy Kalish, Prevention

For most of us, stress is a fact of life. Unfortunately, recent research reveals that it's also a fact of fat. "Even if you usually eat healthfully and exercise, chronic high stress can prevent you from losing weight—or even add pounds," says Pamela Peeke, M.D., M.P.H., a Prevention advisor and the author of Body for Life for Women (Rodale Books, 2005).

Here's what happens: Your body responds to all stress—physical or psychological—in exactly the same way. So every time you have a stressful day, your brain acts as though you're in physical danger and instructs your cells to release potent hormones. You get a burst of adrenaline, which taps stored energy so you can fight or flee. At the same time, you get a surge of cortisol, which tells your body to replenish that energy even though you haven't used very many calories in your stressed-out state. This can make you hungry ... very hungry. And your body keeps on pumping out that cortisol as long as the stress continues.

“Even if you usually eat healthfully and exercise, chronic high stress can prevent you from losing weight—or even add pounds” — Pamela Peeke, M.D., M.P.H

Sadly, few of us reach for carrot sticks in these situations. "Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that actually do reduce tension," explains Elissa Epel, Ph.D., a researcher on stress eating at the University of California, San Francisco. This soothing effect becomes addicting, so every time you're anxious, you reach for fattening foods.

In addition, with your adrenal glands pumping out cortisol, production of the muscle-building hormone testosterone slows down. "Over time, this drop causes a decrease in your muscle mass, so you burn fewer calories," explains Shawn Talbott, Ph.D., author of The Cortisol Connection (Hunter House, 2007). "This occurs naturally as you age, but high cortisol levels accelerate the process."

Cortisol also encourages your body to store fat—especially visceral fat, which is particularly dangerous because it surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels and paving the way for heart disease and diabetes.

Obviously, getting rid of all anxiety isn't an option. But by taking these seven steps to beat stress, you can get your cortisol levels and your weight under control, and improve your overall health at the same time.

Drop and do 10

That's right, power out some push-ups. "Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you're escaping the source of your stress," says Talbott. "Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system." But if push-ups aren't practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone's levels by 15 percent.

Go slowly at meals

Under stress, we tend to scarf down even healthy food, and research has linked this behavior to bigger portions and more belly fat. But Epel hypothesizes that slowing down, savoring each bite, and paying attention to feelings of fullness may lower cortisol levels along with decreasing the amount of food you eat, thereby shifting the distribution of fat away from the belly.

Stop strict dieting

It's ironic, but research shows that constant dieting can make cortisol levels rise as much as 18 percent. In addition, when your cortisol levels spike, your blood sugar goes haywire, first rising, then plummeting. This makes you cranky and (you guessed it) ravenous. When your brain is deprived of sugar—its main fuel—self-control takes a nosedive, and your willpower doesn't stand a chance. "The only way around this is to stop rigid dieting," advises Peeke. She suggests eating three healthful meals and two snacks spaced evenly throughout the day so that your blood sugar stays level: "You won't be hungry, you won't be stressed about being hungry, and you'll still drop the extra pounds."

Give in to cravings

When stress drives you toward something sweet or salty, it's okay to yield a little. "It's much better to indulge in a small way and cut off your cortisol response before it gets out of control," says Epel. "Have a piece of chocolate. You will feel better. Just stop at one." If you have trouble restraining yourself, take precautions so you won't binge. Buy a single cookie when you're out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost.

Curtail caffeine

Next time you're under duress, choose decaf. When you combine stress with caffeine, it raises cortisol levels more than stress alone. In one study by the University of Oklahoma, consuming the equivalent of 2 1/2 to 3 cups of coffee while under mild stress boosted cortisol by about 25 percent—and kept it up for three hours. When subjects took 600 mg of caffeine (the equivalent of 6 cups of java) throughout the day, the hormone went up by 30 percent and stayed high all day long. You'll experience these effects even if your body is accustomed to a lot of lattes. And because high cortisol levels can contribute to stress eating, you might want to consider quitting caffeine altogether.

De-stress breakfast

Deficiencies in B vitamins, vitamin C, calcium, and magnesium are stressful to your body, leading to increased cortisol levels and food cravings, says Talbott. But you can fight back by eating a breakfast that's high in these nutrients. He suggests some OJ, a grapefruit, or a large handful of strawberries to supply vitamin C; 6 to 8 ounces of low-fat yogurt, which contains calcium and magnesium; and a whole-grain bagel or toast with a bit of peanut butter. Whole grains are bursting with B vitamins, while peanut butter contains fatty acids that can decrease the production of stress hormones.

Sleep it off

The most effective stress-reduction strategy of all: Get enough shut-eye. "Your body perceives sleep deprivation as a major stressor," says Talbott. A University of Chicago study found that getting an average of 6 1/2 hours each night can increase cortisol, appetite, and weight gain. The National Sleep Foundation recommends seven to nine hours. As if that weren't enough, other research shows that lack of sleep also raises levels of ghrelin, a hunger-boosting hormone. In one study, appetite—particularly for sweet and salty foods—increased by 23 percent in people who lacked sleep. The good news: A few nights of solid sleep can bring all this back into balance, and getting enough regularly helps keep it there. Says Talbott, "You'll eat less, and you'll feel better, too."

Provided by Prevention -- Source: http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100234589&GT1=31036

Mushroom Meatloaf

2009-03-24T09:38:00.000-07:00

Serve this meatloaf with a baked potato or a baked sweet potato, or even a serving of mashed potatoes (1/2 cup). Add in some fresh spinach salad with grapes and mandarin oranges or some steamed veggies. We also like to sautee some mushrooms in Olive Oil Cooking Spray and serve them on top.

MUSHROOM MEATLOAF
1 tsp. Extra Virgin Olive Oil
1 Onion, chopped
3 Garlic Cloves, minced
1/2 (10 oz) package fresh mushrooms, sliced
3/4 c reduced-sodium beef broth
1 1/2 pounds ground lean beef (7% fat or less)
1 Large Egg
1 tsp. Dried Oregano
1 tsp. Dried Basil
1 tsp. Worcestershire Sauce
3/4 tsp. Salt
1/4 tsp. Ground Pepper

Heat oil in large, nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring constantly, until softened (2-3 min.). Add mushrooms; cook, stirring until browned (4-5 min.). Add broth; bring to boil. Cook, stirring occasionally, until liquid almost evaporates (5-6 min.).

Transfer mushroom mixture to large bowl; let cool (5 min.). Add beef, egg, oregano, basil, Worcestershire sauce, salt, pepper; mix just until blended. Transfer mixture to broiler rack (sprayed with non-stick spray); form into 4 x 9 inch loaf. Bake at 350 until an instant-red thermometer reads 160 F, 60-65 min. Let stand about 5 min., cut into 6 slices. Serve! Enjoy!

Makes 6 servings.

Nutrition Per Serving: 191 calories, 7 g fat, 3 g sat. fat, 1 g trans. fat, 98 mg. cholesterol, 418 mg. sodium, 4 g carb., 1 g fiber, 26 g. protein, 31 mg. calcium.

Calories Count!

2009-03-24T05:00:00.000-07:00

Okay, so I have a little secret to reveal this post. Are you ready? If you want to lose weight, you have to burn more calories than you eat. No. Seriously! You didn't know?

Honestly, though, there really aren't any shortcuts besides cutting calories and increasing activity. And, putting it back into the perspective of being healthy and active and able to ENJOY YOUR LIFE TO THE FULLEST, doesn't it just make sense? Remember how you feel when you eat too much? Think Thanksgiving. What does everyone do after dinner? Sleep! Yeah, no energy to go and do and create memories beyond the turkey and pumpkin pie! That's FABULOUS a few times a year, but every day? Well, you may not be eating Thanksgiving dinner every day, but you may be following the same pattern in your daily living: not eating on a regular basis and then overeating as soon as you get a chance and can stuff everything in sight in your overly anxious face!

Someone told me about a woman who wants very badly to lose weight. She's a veterinarian and is on her feet all day long. So, she decided that she wanted to get surgery done to lose weight. Problem: She found out that she isn't fat enough to qualify for the surgery. Bummer, right? How often do you hear, "I'm sorry, but you are just too thin!"? Know what she did? She started eating milkshakes every break she had, all day long. Know what happened? Well, believe it or not she must have engaged her metabolism because she lost five pounds! Who would have guessed, right?

Well, it makes sense. Our bodies need fuel throughout the day in order to function properly. And really, the only way to make sure it is getting the BEST fuel is to identify what you are getting vs. what you need. I know what you are saying: "Melinda, I am NOT a calorie counter! I don't have time to count calories. I will never BE a calorie counter. It just isn't me." Well, there is something we can work on together because the big secret still stands: Calories out have to exceed calories in; but your body still needs a certain amount of calories to function and run. If you are going to be in control of this, you have to first be aware of it.

I'll write more on how many calories your body needs in order to function in a later post; but for now, here are some simple calculations to help motivate you to get informed and START EATING THE RIGHT KINDS OF CALORIES and BURN THE UNWANTED CALORIES YOU ALREADY STORED.

Number of calories necessary to lose 1 pound of body fat: 3,500
Number of hours of exercise needed to lose 1 pound of body fat: 2 1/2 (more or less)

Now, let's break that down to TODAY:

To lose 1 pound of body fat a week (that's 52 pounds a year - more than most of us need to lose; but still -- perspective), cut 500 calories a day, through food intake and exercise. Divided equally between the two, that means you need to burn 250 calories (about what you would burn running two 10-minute miles a day) and cut out 250 calories (about a bowl of cereal with 1/2 c skim milk and an apple) a day.

If you're pregnant, did you know that you just need an extra 300 calories a day? And that is only if you are already eating only the recommended amount of calories for your fitness, age, activity level. If you are already overeating, you don't need extra calories at all when you get pregnant. If you're overweight and pregnant, you actually need to eat less. Again, we're talking about an extra apple with peanut butter, a bowl of cereal and two apples, 1/2 cup cottage cheese and a banana, etc. If you watch yourself now and don't go overboard, you'll reap the rewards later and have a healthier, easier, happier pregnancy and delivery.

If you are breastfeeding, you need to eat 1800 calories a day. That will be enough to give you an adequate milk supply. And they say the average woman burns 500 calories a day breastfeeding (I didn't, I don't think -- but I'm apparently not average!). I have also read that if you ARE breastfeeding, you really shouldn't lose more than about 1 pound a week in order to keep your milk supply. So - there are some guidelines for us, no matter our category.

There -- now on a day-to-day basis, that doesn't look so bad, does it? Why is it so hard? Well, we miscalculate what we are eating or aren't aware of what we are eating and cannot, therefore, make those few tiny cuts on a daily basis to reach our goals. So - now we know what lies ahead on our journey to success!

Start watching how many calories are in your favorite, daily foods. Just for fun, keep track one day and see where you honestly are in an average day.

Remember: Slow and Steady Wins the Race!

Just a Thought

2009-03-21T04:04:00.000-07:00

My uncle shared this thought with me in an e-mail, and I thought it was very appropriate to motivate us to move forward and become the women (and men) of our dreams.

No limits are set to the ascent of man, and to each and every one the highest stands open. Here it is only your personal choice that decides. (Martin Buber)

You can do anything you put your mind to! Don't doubt it! You have within you all the qualities you need to be successful at anything you desire. All you need to do is want it badly enough, believe it strongly enough, ask for help when you might forget it (that's why we're here), and then work for it. One step at a time, YOU WILL SUCCEED!

Well, this is the last post for this week. So how are you doing? Are you sleeping? Did you exercise at least one time yet? Have you tried the hummus recipe? Have you tried any of the exercises Mike suggested for the days when all you have are five minutes? Have you set some realistic goals for yourself, looking at what you are willing to give up and what you are actually going to sustain BEYOND WEIGHT LOSS? Write a note and let me know what you think.

I must admit that this has not been my week for sleeping! I guess I should have put that down as the week's goal on a week when it wasn't Spring Break and I didn't have my husband home and a huge list of things we want to get done with this time. But we are already re-evaluating our life choices and looking at what we need to do TO BE IN BED EARLY and ARISE EARLY each day. And to HELP EACH OTHER HAVE TIME TO EXERCISE and GIVE OUR BODIES A CHANCE to be healthy and strong.

Until next week!

Habit, Habit, Habit

2009-03-20T12:18:00.001-07:00

When I was getting my M.A., I studied and read a lot about habit formation. It's an intriguing process and interesting to see how our minds and bodies form and cling to habits.

As we are looking at "weight loss" and building healthy habits for ourselves and generations to come, I think habit is a key part of what will be our success.

It is a common tendency to start a diet by thinking about what you CAN'T EAT and what you HAVE TO LIMIT. However, that isn't really practical and will not lead to lasting results. If, for example, you say that you are not going to eat anything sweet until you lose all of your weight, you need to be prepared to not eat anything sweet for the rest of your life. If you say you are going to eat just 1200 calories a day until you lose your weight, you are -- once again -- setting yourself up to only be able to eat 1200 calories a day for the rest of your life. Why? Let me explain some of the things I have been learning that lead me to these conclusions.

1) Our bodies have fat cells. Though I plan on writing an entire blog on what I am learning about fat cells, the gist is this: At the conference I attended, I heard that there are three times in a woman's life when those fat cells DOUBLE: puberty, pregnancy, and menopause. Once a fat cell is formed, IT WILL NEVER GO AWAY (unless you have surgery to remove it, which doesn't really appeal or apply to us here). HOWEVER, though you cannot get rid of a fat cell, you can PROGRAM YOUR FAT CELLS to be thin or fat. That's funny, isn't it? Have you ever thought of a THIN fat cell? Well, look around you. There are people around you -- somewhere in your family or among your roommates from college or whatever -- who have lost weight and been able to keep their fat cells thin.

Once you have fat cells in your body, you cannot get rid of them; so they will always have at least a little bit of fat in them because they are, indeed, FAT CELLS. HOWEVER, do not despair! Everyone can program their fat cells to be thin or to be fat. But IT TAKES TIME for these things to happen. That's why they tell you to exercise during pregnancy -- to keep your fat cells as THIN as possible or, better yet, to keep your body from creating extra fat cells. SO -- we are NOT JUST LOSING WEIGHT; we are REPROGRAMMING FAT CELLS to be THIN FAT CELLS instead of FAT FAT CELLS and preparing our bodies to NOT form additional fat cells during periods when we cannot help but put on a lot of excess weight (like pregnancy). And that tells me that whatever you do to reprogram them is what you are going to have to do to keep them thin.

#2) My nutrition friend from the seminar I attended said that one of the #1 mistakes women make in this country is that they UNDEREAT. Can that be possible? With obesity on the rise, is it possible that women really under-eat? YES. And, believe it or not, CALORIES ARE GOOD -- CALORIES ARE OUR FRIENDS. Calories are what give our bodies fuel to function every day, fuel to get through the days and nights, to keep our blood pumping and our brain working and our muscles moving, etc. So, if you cut out calories that YOUR BODY NEEDS TO FUNCTION and maintain itself, you are slowly destroying your body.

So how many calories does the average woman need? 1800-2200 a day! Seriously, folks! That is how many we should be eating a day -- fat, fit, and everything in between. It doesn't matter. If you are going to DRASTICALLY CUT CALORIES, you are eventually going to throw your body into survival mode where it feels it needs to horde all of the calories it is getting out of fear that at some point, you are going to stop feeding it altogether and it's going to have to be able to sustain itself. Is that a message you want to send your body when you are trying to LOSE WEIGHT and MAINTAIN A HEALTHY WEIGHT AND LIFESTLYE? No-o-o-o-o! Besides which, if you do take away from your body the calories that it needs to sustain itself, when you stop dieting and stop eating those 1200 calories a day because you are right where you need to be, YOU ARE GOING TO GAIN WEIGHT.

SO ---- THUS WE SEE FROM ALL OF THIS that when we are talking about losing weight and being HEALTHY, we need to use wisdom and do it correctly: SLOW AND STEADY WINS THE RACE!!! Thank you, Mr. Turtle and Mr. Hare, for that great lesson!

As you sit down now and think about what goals you want to set for yourself and how you are going to walk this journey to a healthier, fitter, and slimmer YOU, think about what you are going to CHANGE -- FOREVER -- and decide what you are willing to give up and what you are not.

I AM NOT WILLING TO GIVE UP SWEETS for the rest of my life! So, as I'm losing weight I need to learn to be moderate in my intake of sweets so that I can still eat them and enjoy them without feeling attached to them or having withdrawals from NOT getting enough.

On the other hand, I could just tell myself I'm diabetic and then give them up completely! WRONG!!! No way - my mind knows I'm NOT diabetic; my body knows I'm NOT diabetic, and they are the only things that matter in MY weight loss. So -- sweets are IN -- in moderation!

An Ounce Counts

2009-03-19T15:01:00.001-07:00

Okay, well I have had trouble deciding what to write about today -- there's so much to choose from! But a lesson from my little baby boy wins.

When my little man was four months old, he still was not sleeping through the night and was eating every two hours. They both were. So, my sister and sister-in-law suggested I just let him eat as big of a bottle as he would eat. I was skeptical, but I decided to add one ounce at a time and try to determine when he was "full." The results? I added one ounce (making six total) with no change -- still eating every two hours. I added one more ounce (making seven total) and -- TADA!!!! He began eating every FOUR HOURS instead of every TWO!!! That made a huge difference in my day.

HOWEVER, it also made me think about what I was eating and made me wonder what would happen if I added just a little bit to each meal, not getting too full but not feeling hungry. The results? Well, so far they've been GREAT. For example, this morning I had my usual cup of oatmeal. This usually holds me over for about an hour and a half. Then I get hungry again. So this morning I added an egg. Three and a half hours later, I was ready to eat again! Seriously! Just adding some protein to my oatmeal, a fairly nutritious addition at that, and I made it more than twice the time between feedings. That's much better than before when I was eating my oatmeal and then a sandwich an hour or so later and then whatever a few hours after that.

So -- try it! Find out what your level of fullness is and how you can maximize it. Like I said in my first post (and will follow up on with a more detailed post later), it is best for your body to fight off the hunger hormone by EATING SIX SMALL MEALS A DAY. Try combining a complex carbohydrate and a lean protein (and something else if you feel the urge to splurge a tiny bit) and see how it holds you over in comparison with just a protein or just a carbohydrate. I think we're onto something here.

Thanks a bunch to my little man -- and my sister and sister-in-law, of course, for the seedling of the idea!

Changing Already!

2009-03-18T10:17:00.000-07:00

Okay -- so I have so many thoughts and so many hopes that people are going to jump on board that I've decided to change things up a bit. I'm going to try to post five posts a week instead of just one (I was thinking about time; but I think I can recruit help from others and get five). Here is one from my friend, Mike (I think I'll include Daddies from here on out! This is GREAT!!!!):

How many times do you use the excuse that you "don't have time to workout today"?

Well, I know for many people this is a frequent excuse, and with super-busy schedules these days, it's not a surprise. However, there ARE still ways to make sure you do something to stimulate your metabolism, increase your heart rate, and work your full body muscles, all in less than 5 minutes.

Since you can do this in only 5 minutes/day, there is absolutely NO EXCUSE for not at least getting in some sort of workout. Now I don't recommend this being your only form of workout as you'll still want other variety, but for those extra busy days where you just can't find the time, this will keep you on track.

Set aside 5 minutes either in the morning before work, on your lunch break, or after work for this "mini-workout".

What you can do is this:

Grab a dumbbell or kettlebell (if you have one at your house). If you don't have a dbell or kbell, I have an alternate below.

Now spend 5 minutes doing as many reps as you can of 1-arm dbell or kettlebell swings alternated with 1-arm snatches.

After 60-90 seconds, most people will start to slow down, so start taking 10 second breaks to catch your breath enough to do another 5-6 swings and snatches with each arm. Keep alternated as many reps as you can get of each exercise with 10 second mini-rests.

Get as many reps as you can in 5 minutes. We're going for as much work accomplished as possible in these 5 minutes!

If you do this with intensity, you'll have worked your entire body VERY thoroughly in only 5 minutes and will be huffing and puffing for breath.

If all you've got is 5 minutes, this is a great way to really "shock" your body into increasing metabolic rate. And there's really no way that you can't fit at least a 5-minute workout into your daily schedule no matter how hectic the day is.

If you don't have a dumbbell or kettlebell available, you can substitute any 2 of these exercises alternated with one another for the 5 minutes:

bodyweight squats
lunges
jump squats
jump lunges
pushups

If you're not familiar with any of the exercises mentioned in this article, make sure you get a copy of the Truth about Six Pack Abs, and you'll see everything in detail.

Thanks, Mike!!!!
____________________________

I have just a few thoughts to add to this. If you don't have dumbbells, use CANS OF SOUP or BAKED BEANS or whatever else you have around the house (or just invest in a few low-weight dumbbells from Wal-Mart (that's what I've decided to do). BUT, even if you can't afford it right now, get the heaviest can of whatever that you have and can still safely lift. The other day, my friend Anna came over and we decided to do a workout video together, but I only had one set of hand weights (held together by duct tape, I might add). So - she used the Progresso lentil soup and still got a good workout.

Second of all, if you are NOT familiar with these exercises, just go and do a search online. Some GREAT resources, especially if you are pregnant, include BabyFit.com, Baby Center, and What to Expect.com. My favorite, favorite, FAVORITE for pregnant mommies is BabyFit. I have actually been tempted to go and pretend I'm pregnant again just to get the GREAT nutrition and exercise benefits available there. But, wait, I just logged on and can still ACCESS EVERYTHING without having to be PREGNANT again! Now THAT'S amazing. If you aren't pregnant, check out bodyforlife.com. I think you can see all the exercises there.

ALSO -- if you aren't familiar with how to do lunges and squats properly, BE CAREFUL so you don't injure yourself. Have someone check you and/or hold your knees for you while you are learning. If it hurts (more than the muscles), you're doing something wrong.

Third of all -- if you're like me, push-ups may NOT QUITE BE YOUR THING YET. To my military husband's chagrine, I'm not a push-up master! HOWEVER, I am going to be; I have no reason NOT to be. If you can't do "man push-ups" (full body push-ups), do "girl push-ups" (push-ups on your knees with your legs bent and feet crossed at the ankle -- and a baby blanket or something folded under your knees if you have hard floors). If even THAT doesn't work for you, do WALL PUSH-UPS!!!! Pregnant mommies -- if that belly isn't too much in the way yet, do the wall push-ups! It's great! My sister introduced me to these, and you STILL GET GREAT BENEFITS if you are doing them correctly and can slowly build up.

Incidentally, you'll be amazed at how QUICKLY your body responds as you push it just a little bit further each time. I can do twice as many push-ups today with 1/2 the energy as I could a month ago. So -- the main point here is that EVERYONE CAN DO SOMETHING! And if you want TO BE ABLE TO DO IT, YOU HAVE TO DO IT!!!!!

Week #1 - Extra! Extra!

2009-03-17T22:20:00.000-07:00

Well, we are just starting this little blog, so we're going to experiment with what people want. So far, I'm thinking a food and exercise tip for the week, a recipe for the week, a myth buster or informational post for the week, and some personal stories about successes and/or struggles. Most of all, we want this to be fun, informative, motivational, and something anyone can find, read, relate to, comment on, and just enjoy.

So - for the first informational piece. Did you know that there is a hormone that is released into your stomach every thirty minutes causing you to feel hunger? This hormone is called ghrelin. From Wikipedia (gotta love Wiki, even when it may not ALWAYS be 100% accurate, it usually offers some good food for thought):

"Ghrelin levels in the plasma of obese individuals are lower than those in leaner individuals. Yildiz and colleagues found that the level of ghrelin increases during the time of day from midnight to dawn in thinner people, suggesting a flaw in the circadian system of obese individuals. Professor Cappuccio of the University of Warwick has recently discovered that short sleep duration may also lead to obesity, through an increase of appetite via hormonal changes. Lack of sleep produces ghrelin, which stimulates appetite and creates less leptin which, amongst its many other effects, suppresses appetite. In the fetuses, it seems that ghrelin is early produced by the lung and promotes its growth. Those suffering from the eating disorder anorexia nervosa appear to have high plasma levels of ghrelin."

TRANSLATION? Well, there are a few things here. First of all, this hormone makes you hungry. The nutritionist who told me about it said that one way to ward it off and stop negative side effects is to EAT SIX SMALL MEALS A DAY. I'm going to cover that suggestion later.

Second of all, GET ADEQUATE SLEEP. Now, I realize that my primary audience here are mommies, like me, who are trying to lose those 15 (or more) pounds that came with those sweet bundles of joy that fill our every waking (and sometimes sleeping) moments. I struggle with getting enough sleep. My little girl is still waking up every four, five, or six hours on a regular basis. But we need to find a way! I have heard time and time and time again that SLEEP INFLUENCES WEIGHT LOSS. At a recent Weight Watchers meeting, the team leader told the ladies there to weigh themselves the morning after they had A GOOD NIGHT'S SLEEP and the morning after a poor (or short) night's sleep, promising that they would BE AMAZED AT THE DIFFERENCE! I haven't done it yet, but I'm going to. I'll let you know what I find.

More importantly than weight loss is the overall benefits of sleep. In a study done back in 2001 (when I was in Virginia attending school -- I can't find the source right now), they tested 100 college students. They were looking to see if sleep influenced their success, responsiveness, ability to perform, etc. What they found is that inadequate sleep for three or four days in a row showed the same inadequacies and responses as those produced by drinking too much alcohol! I think that can explain a few of the mindless things I've caught myself doing with/to my children!

I have also read that there is a connection between lack of sleep in children and ADHD.

So, one of my first steps to improve my overall health and lose the weight I need to lose is to re-evaluate the time I spend AFTER the babies are in bed; time that I COULD be sleeping (like I could be right now instead of writing this post) and re-evaluate morning and afternoon nap time. We spend a lot of time making sure that our babies get enough sleep and have all of their needs taken care of; now let's focus on US, ENLISTING THE HELP OF OUR HUSBANDS if we have to (maybe take turns waking up and getting the baby, even if you are breastfeeding and are the only one that can actually FEED the baby, and putting it back down to sleep) and making sure that WE ARE GETTING ADEQUATE SLEEP, not only for the weight loss factor but also in order to HAVE ENOUGH ENERGY to play with, tend to the needs of, and love our babies like they deserve.

So - I'm signing off this first post of this first week and getting myself off to bed! Good night, ghrelin!