It's no secret that my life is hectic these days as I attempt to clear my closets and drawers and finish up a semester of school. Impossible to forget the kid's homework, fun family time, birthdays, and life goes on with or without THE BIG MOVE.

It's no secret that my life is hectic these days as I attempt to clear my closets and drawers and finish up a semester of school. Impossible to forget the kid's homework, fun family time, birthdays, and life goes on with or without THE BIG MOVE.
Spin Diva on November 16, 2009 at 06:07 in balance,life,live,love,procrastinate,prioritize, commitment,motivation,goals,fitness,nutrition | Permalink | Comments (5) | TrackBack (0)
Holiday Party Cookies from erincooks
Is that even possible? You know, to not gain any weight over the holidays? Well for some people it is. They are the ones who can easily say no to the sweeter things in life. Just so you know, I'm not one of them. For some reason, holiday baked goods just taste so much better between November 1st and January 1st. It's like comfort food for the soul. Except the only thing getting padded around here are the hips, waist, back legs and arms.
But seriously, why is it that we require food to enjoy the holiday season? And it is a requirement I tell you. I've conducted an experiment and invited friends over for coffee and the first thing they say is, "what can I bring, I can make cookies or a quiche?" Hmmmm, that sounds yummy! I have to admit that the first thing I think about is "what should I make?" you know, to serve with the coffee because it would be a sin to have JUST coffee.
Well, this is who we are and this is what we do. We are trained to celebrate everything with food and there's no better time to "get away" with over eating like the holiday season. The media and every medical profession in the media has been telling us that, on average, people gain five to seven pounds during the holiday season. OUCH! They say from November to December, more accurately it all begins on Halloween, October 31st and ends on New Year's day, January 1st. So, even though we know this to be pretty accurate, we still manage to fall into the trap of the holiday weight gain. We eat the tasty treats, the delicious foods, and the drinks and begin the process of putting off fitness as a new year's resolution. We simply give in to the fad.
So what do we do now? The "weight gain season" has already begun. Do we just stay on this slippery slope and start our healthy habits next year OR is it possible to avoid becoming a statistic? Of course it is. Anything is possible if you really want it to be. I have tips, you have wants, so lets put it all together and see how we do.
Exercise: Measure out an area that is safe for you to walk from your
home and back. Invite some neighbors to join you after dinner, early in
the morning or middle of the day. Do the math. Walk two miles a
day, times seven days a week-- that is just over a marathon in 2 weeks. Challenge yourself and add a mile to your walk
OR cut back on the time it takes to walk 2 miles. As you can see, you don't
have to join a gym or hire a trainer. Make it
fun for the entire family and take the kids for a bike ride, roller skates, or
a hike through the park. However, if you feel inadequate
about walking alone or working out alone, then by all means join a gym, hire a
trainer, start taking classes. Arm
yourself with a fitness routine that does not allow you to cheat yourself out
of enjoying special holiday treats.
2. Eat well, everyday! If you haven't already started, spend a couple of days logging everything you eat before making any changes. This will help you identify problem areas with your current nutrition plan (because we all know we have one right?)
Nutrition: Ask yourself, am I eating enough fruits and vegetables? Five a
day is what they say. Make them fresh or frozen, raw or cooked.
More is best. To keep the fresh vegetables from going bad in
the fridge, eat them within a few days or cook and refrigerate or freeze them
so that they are ready to be used in soups and stews over the colder months.
Speaking of soups and stews, stay away from creamy
soups that only add on the pounds. I know, it's the comfort
food we crave when we're cold and it's OK to have them in moderation. But
if you don't think you can have just one serving then stick with the less
creamy soups loaded with vegetables, legumes and lean meats. Best to
choose good carbohydrates such as fruits and vegetables, whole grain, sweet
potatoes, etc. Low fat dairy, lean meats and fish are also important in
your diet as they provide you with well needed protein your muscles will crave.
Take this opportunity to teach the kids what
a serving is and what's in that serving of food. Lead by example.
3. Rest, de-stress,
sleep! I am so bad at doing
any of these. It seems I'm alway running somewhere (and I don't mean that literally, otherwise I would have
nothing to worry about if I was really running,) cleaning, packing
(for an upcoming big move), doing homework, and staying up late for no good reason.
A lot of women do this in
search of quiet, meditative time and that's great if #1 we can still manage to
get enough sleep and #2 if we use that time wisely, i.e. meditating,
stretching, etc. I'm back to putting meditative time on my schedule. We
don't need a lot all at one time, 10 - 15 minutes of being with oneself, in our
thoughts, in our minds, and revisiting our souls is all. Do it a few
times a day, do it while waiting in line at the store, or upon rising, before
bed. There are opportunities, we just fail
to seize them and instead go to bed with a mind full of junk we can't resolve
in our sleep. So rest your mind, sleep and the result will be
= controlled stress management. Again with
the family, take some time to read to your kids or with your kids; teach them
how to be silent for one whole minute - make it a game and then ask what they were thinking when they were still. You'd be amazed at the
stories you get.
4. Drink Water. Oh yes, this is a
biggy. I am terrible at drinking water in the winter time. Did I
mention I'm from the Caribbean? As much as I love the beautiful fall
foliage and a crispy cold winter's day, it is not my cup of tea to live in it
everyday. Definitely tropical and if I want winter I can drive to it
instead. That's ideal.
Back to water. Since I know that drinking anything cold is not all that
attractive to me I make it a point of drinking plenty of water before, during
and after my workouts. Carry water with me wherever I go so that I'm not
tempted to buy coffee or food. I also keep my water bottle on the counter
to maintain the room temperature. I
find that my kids don't drink nearly as much water as they should - I think
sometimes they skip it all together, so new rule: when they say they are
bored or hungry I offer them a glass of water while I make a nutritious treat
or plan an activity like going out to play in the piles leaves. One
other option if you don't like cold water is a cup of warm water with a twist
of lemon in the morning is actually pretty good too. My dad was told
(prescribed by his doctor) to drink this every morning to keep his digestive
system running smooth.
The Challenge: To avoid any weight gain over the holidays. Go
ahead, challenge yourself to be different this
year. Don't bother making a
resolution to get healthy, do it now. Get in the best shape of your life
starting right now. Get the family
involved in getting and staying active, even if you don't have weight to lose,
living a healthier lifestyle IS the new
fad.
Disclaimer: If you want to lose weight, PLEASE, keep in mind that this process takes time, it's not going to happen over night, it's not going to happen in ONLY 10 minutes a day. However, with a little determination and motivation, it will happen as you burn 500 calories a day exercising, cleaning, chasing the kids around. As you eat 300 less calories a day replacing junk food with good-for-you food. It will happen as you burn off 1-2 lbs a week and replace body fat with lean muscle mass. It will happen if you want it bad enough!
Let's do it together!! What are you waiting for? Tell me, how will you avoid the holiday weight gain in 2009? I want to know!
Stay Well,
Spin Diva on November 04, 2009 at 08:58 in commitment,motivation,goals,fitness,nutrition, Exercise, Family, Fitness, Food and Drink, Fun, Holiday, weight gain, Kids, Nutrition | Permalink | Comments (3) | TrackBack (0)
Technorati Tags: active lifestyle, better nutrition, challenge, family fitness, holiday weight gain
Photo from The Hot file
For many of us whose children attend school outside of the home (public or private) this is a time of year when we are rushing to get school supplies, school clothes & shoes, the new back pack and that really cool pencil pouch. OK maybe not rushing, some people actually plan ahead and all this done early in the summer. I'm not one of those people, I confess. Stress and pressure are my friends.
While it is important to prepare all the material stuff needed, apparently, on the first day of school, we also have to focus on the child and making sure they are prepared mentally and physically.
I have to digress here and say something about the school supplies. Really? She's in second grade, she needs all that paper to write on? She better be working on a dissertation or some long physics problem to be using so much paper in one school year. Sometimes I get the feeling that I'm shopping for others as well. Don't get me wrong, that's cool, I don't mind donating school supplies, I just wish I was given the option and not feel pressured to buy and send in a 24 pack of pencils, several glue sticks, six composition notebooks, a two inch binder and 2 packs of loose leaf paper for my 2nd grade kid. Anyway, it seems I took off in a new direction for a moment.
But as a parent we need to place to focus back on the child's health. It is extremely important to discuss nutrition, sleep (seems teens need to stay up late and get up late which doesn't fit in with their current school schedule-oh shucks!), physical activity AND personal hygiene. I don't mean their daily bath and brushing their teeth - that's a given or it should be anyway. I mean the hand washing before eating, not drinking from other people's drinks and washing those grubby hands as soon as they walk in the door. Kids touch everything. Ugh!
About nutrition. Boy in my house new habits have to be established. Not because they eat poorly, I think in general my kids eat pretty healthy. I don't really buy junk food. I mean we usually have chips and salsa, crackers to eat with cheese or in soup and our fantastic neighbor might bring over her most delicious brownie (she hates me, I just know it!). But none of these things are eaten in excess so I don't worry about it. The new habit is getting up at the crack of dawn and eating a healthy breakfast before 6:30 in the morning.
Photo by TowerGirl
Some ideas we like to share -
Hot breakfast - oatmeal, cream of wheat, pancakes and waffles, eggs and toast.
Cold Breakfast - High fiber, whole grain cereal with low fat or no fat milk, yogurt with granola, fruit & yogurt, mini bagel with peanut butter, hard boiled egg
After school snacks - apple with peanut butter, cheese stick and green apples, hummus and vegetables, fruit or fruit smoothie
The biggest concern, however, might be lunch time. Most or many kids bring lunch to school, some buy the school lunch and that's fine if they make the right choice. I was able to make them pack lunches until the first two hit high school years then it was just embarrassing to carry around a lunch bag. Well forgive me, mam/sir for wanting you to eat a good meal. Appearances mean a lot more I guess. However, that's only one meal in the day and although they may not have too many "good" choices to make, they need to know how and why to choose healthier options.
Listen here, this is important stuff --
With the rate of childhood obesity growing in the United States, it is up to us parents to help kids make better choices in any situation, stay active and live a healthier lifestyle. You can't expect one child to be on a diet while everyone else enjoys the goodies. It's not happening and it's not fair to the child to be singled out. So what do you do?
You (the entire family) should adopt new healthy eating habits because everyone should be eating healthy. You limit sedentary time and go do something fun and active TOGETHER. You encourage everyone to live healthier. Yes, that includes you - the one that makes the meals, serves the meals and buys the groceries.
That's my rant on nutrition for now because I can go on for ever. I hate to sound like we live this perfect life, like we never eat junk food or indulge in a most delicious ice cream or brownie cake. Oh we do. Trust me on that. We enjoy eating the food we like, but moderation must be taught and exercised, and as the parent I also encourage (enforce) portion control. There's a time and place for everything.
So now the kids are going back to school, we're done shopping for supplies they probably wont ever use and clothes they'll outgrow by the fall and the shoes they'll wear out before Christmas. Let's go shopping for the food they WILL consume at home and put your focus on those meals. If they eat at school for lunch, again, it's one meal of many. Think about it, the more you enforce healthy eating at home, the more likely they are to choose healthier meals at school. But if they don't, again, one of many meals in the day.
Stay Well,
crossposted at BlogHer
Spin Diva on September 06, 2009 at 09:42 in commitment,motivation,goals,fitness,nutrition, Diet, Family, Fitness, Kids, Limits, Nutrition, Snacks, Wellness | Permalink | Comments (4) | TrackBack (0)
Technorati Tags: back to school, childhood obesity, kids nutrition, school lunch
(cross posted at Blogher.com)
Have you ever heard a toddler, your toddler, repeating a word you clearly should not have said during a moment of frustration? Well, I have. More times than I care to remember, I have wiggled my way out of a potential "bad" word in front of my kids. I admit that dropping an object on my toe has caused me to say the "S" word outloud only to find out that my little man was not far behind all too ready to repeat that word clearly as if he had been saying it all along. So sometimes Sh*t becomes shhugar and of course he doesn't bother with that one. How do they know? It's amazing.
Aside from the occasional slip of the tounge, I mostly try to talk to my kids about the benefits of good nutrition, about reading the food labels and what those things mean, about wellness, fitness, sleeping, hygene and being happy. These are the times when I want them to really listen to me and remember what I said. I think most parents would agree that these little details are learned at home right along with the morals and values that will make them super fantastic human beings.
I sometimes wonder if they hear what I say, if they care, if they even remember it later. Sometimes I get a nod or an "I know mom" and sometimes I get a little undivided attention (such a thrill when that happens). Still I don't know how much of what I say sticks and becomes the source for making decisions later.
Three things happened today which made me proud to have talked to the back of my kids' head because today they made me proud.
1. My son has had acne, on and off or more on than off he would say, for several years now. As a teen I remember being told to wash regularly, change my pillow case frequently, don't use the same face cloth twice and treat my condition with whatever stuff was given to me at the time. It took me a while to realize or admit my parents were right. So I passed along the same routine to my son and it took him a while as well but still I persisted and reminded him to follow the routine. He finally found a product that works well with his schedule, his habits and his skin. He said to me the other day when I complimented his skin that he followed my advise and was staying on top of his treatment. It's obviously working. His face looks awesome. He was listening :-)
2. My 15 y.o. girl talks about her "weight issue" which is really non-existent and what can she do for this, to tighten that or to shrink this, etc. As a trainer I am inclined to break it down like I would a client but I have to remember that I have to live with this one and keeping the peace is pretty important. She's a lot like me which means if I tell her what to do she'll likely do the opposite. So I leave my little nutrtion articles laying around, I tell myself (really, I talk to myself) some new tips and nutrition facts I learned along the way. When I do have her attention I give her little bits of information about portion control, exercise, what works best for the amount of time she is willing to dedicate to exercise etc. Today, she was reading a magazine article which discussed the benefits of eating raw foods 70% of the time. She was excited about this and asked if we could eat more raw foods. Hmmm, funny, I've always had loads of raw foods available for my family. Where has she been all these years? Anyway, I said, sure. We'll go grocery shopping for MORE fruits and vegetables and some healthier snacks. She'll never admit it but ... She was listening :-)
3. Finally my 7 y.o. girl. She's becoming such a great reader. Today we were walking around a store and she wanted a snack. So I said go ahead, grab something you like. She picks up a bag of chips and as we continued to walk she begins to read the food label out loud. "Total Fat = 17 grams...mom this is kind of high, don't you think?" Oh, such a proud moment. So I said, well what do you think? She agreed. She continued to read the label, now as she ate the chips. She read all the way down to the vitamins and then she said, "wow, there aren't very many vitamins in this bag of chips huh?" Nope, not many at all. Her response, "well I guess I'll have to jump on the WiiFit when we get home so I can work this off doing the hula hoop." She was listening :-)
Kids listen. They learn even when we think they're not hearing us. They hear us even when they roll their eyes. As frustrating as it might be at the time, talk to your kids about the benefits of self care, nutrition, exercise, sleep, etc. Because all these GOOD habits can only lead to living a healthier lifestyle by making smart choices. And when they do decide to speak... shhhhh, just LISTEN :-)
Stay well,
Spin Diva on August 10, 2009 at 15:15 in commitment,motivation,goals,fitness,nutrition, Diet, Exercise, Family, Kids, Nutrition | Permalink | Comments (3) | TrackBack (0)
Photo by GlamLive
Most people who begin a fitness program start off with enough enthusiasm to move an army through mud. They have the motivation, the desire, and the tools to push through the hardest workout routine because they have a goal in mind and maybe even on paper. However, it is not all that uncommon to find all the enthusiasm and motivation becoming less pronounced. It happens and it is the cause for many yo-yo dieters. You start a new diet, you go full speed ahead and give it your all. Eventually you get tired of the same old thing, you give in to temptations and it's all over, you're back to the same old bad habits.
The problem, for the most part, is the goal we set for ourselves. Sometimes they are so unrealistic and unattainable that we feel like we're on a road with no end in sight. There is a true science to gaining muscular strength and losing body fat and it does not, it cannot happen overnight, I don't care how many promises you get from the weight-loss marketing gurus around the globe.
To avoid the ups and downs and have a better chance at sticking with the program you have to think realistically, write down smaller, short-term goals, and give yourself a little dose of knowledge --know how to reach those goals.
Weight-loss, muscular endurance, cardiovascular endurance, and flexibility all require commitment, hard work, and motivation. So first ask yourself:
Find out for yourself what you are willing to do and come up with a fool-proof plan you can stick with long term, write it down where you can see it, keep track of your progress and soon you will realize that living a healthier lifestyle is not rocket science and that you too can succeed.
Never say never!
The words "I Can't" should not be in your vocabulary.
Don't try, just do!
Plan to succeed and you will!
Stay Well,
Cross posted at BlogHer
Spin Diva on May 04, 2009 at 17:18 in commitment,motivation,goals,fitness,nutrition | Permalink | Comments (6) | TrackBack (0)


