FamilyInShape

School is now in session

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

Don't forget to fill the tank...eat breakfast!

Photo by sweeteats

Imagine a teenager waking up just 20 minutes before running out to catch the school bus.  If you have one of these creatures you'll know that in their list of priorities, breakfast is not near the top. There are other, more important things topping that list like clothes, hair, make up, shoes and if time allows maybe, something to eat. If I was a junk food mom that's exactly what they would eat for breakfast. In my dream world my kids would get up earlier giving themselves time to eat a hot breakfast or even a cold breakfast full of all the good stuff nature has to offer.  You know, eggs, fruits, whole wheat toast, jam, hot cocoa, yogurt, oatmeal, etc...mm-mm.  That's not happening as often as I would like.  

Personally, I rarely, if ever, skip out on breakfast.  I make it a priority because I know it is one of many important meals of the day.  I'd like to say that it is THE MOST important meal of the day, however, I believe every meal to be important for different reasons.  Breakfast, however, is the one that gets me started and thus I plan to start my day off right, every single day, whether I'm in a morning rush or sitting back sipping green tea.  I do occasionally fall off the wagon and here's what happens:

The other day I decided to take some time off from my usual daily routine to stay home with my little Bear, catch up on chores and organize something that needs to be organized.  Well, I was in such a high to get started with whatever multi-tasking activity I had planned for the day that I went right to work.  Every so often reminding myself that I needed to eat and drink my tea which was steeping in the kitchen.  Every time I would say to myself, "well when I go in the kitchen to do the dishes I will eat, but let me finish this first."  Yeah...3 hours later, my tea was still steeping and my stomach was screaming at me.  Funny thing is that I took the time to feed, play with and entertain the toddler, clean out a closet, reorganize my pantry, make 6 scented candles and organize two other kitchen cabinets...all without eating a darn thing.

Bad move.  I was shaky, fatigued, felt exhausted and weak.  I could feel my glucose had dropped, I was completely out of whack.  It took about 3 hours to get myself back to normal and in the end, I had a pretty bad headache.  Of course I know better, but I got carried away.  In my job I often hear my clients tell me that they just don't have time to eat breakfast or they just aren't hungry so they don't eat until lunch time.  It's very easy to get up and get busy right away, every day and go on without thinking about eating.   Kids do the same and probably feel the same, they just don't know it.  One of my teens will get a migraine, usually by the end of the day; the others get irritable and cranky when they don't eat a nutritious breakfast. Of course, they would never admit that the lack of food had anything to do with their issues.

One of the problems with this time of day is that many people think they have to sit down to eat breakfast; others feel hat they need to cook or do some time-consuming task.  While sitting down to eat is best because it gives you the time to really enjoy your meal and slow down while you eat, that is not always possible.  Everyone is busy and many rushing out the door. 

There are many ways to fuel your body quickly and effectively with little preparation. Here are some easy ideas for the entire family:

Yogurt with Granola----or your kids favorite cereal

Oatmeal with raisins, brown sugar ----- any fruit will do

Whole grain/whole wheat toast with peanut butter

Banana, Strawberry (or any fruit combination), yogurt, orange juice & protein Smoothie

High fiber/high protein cereal with 1% or 2% milk---add any fruit with this meal

Apple with Peanut butter

Banana with Peanut butter

Egg whites with cheese & toast

Cottage cheese & fruit

Frozen waffles with peanut butter & fruit

Protein bars

ZonePerfect: 210 cal, 7g fat, 3g fiber, 13g sugar, 14g protein

Balance: 200 cal, 7g fat, <1g fiber, 17g sugar, 15g protein

SouthBeachLiving: 140 cal, 5g fat, 3g fiber, 7g sugar, 10g protein

Granola bars

Nature Valley: 180 cal, 6g fat, 2g fiber, 11g sugar, 4g protein

NutriGrain: 130 cal, 3g fat, 2g fiber, 12g sugar, 2g protein

There are many, many, many other options for quick and sit down meals out there.  Think nutritious, think energizing, think brain power.  I usually make my kids drink at least 100% pure orange juice, apple juice or milk even if they don't have time to eat a thing.  Generally, when they are rushing out the door I'm handing them something to eat as well.  The granola bars are OK options, not the most nutritious but not terribly bad either.  A banana and a granola bar is more powerful than nothing at all and sometimes it's difficult to please picky, cranky, morning teens.

For us adults, we need to take control of our nutrition if we are going to teach our children well.  Lead by example.  It may require you to get up a little earlier or do some prep work the night before but be prepared to fuel your family with easy to prepare, portable, or sit down breakfast every morning.

Stay well,

Crossposted at BlogHer

12 days to a new you- fruits & vegetables

Photo by mundoo

Continuing on this journey of adding a positive something to each day over the next twelve days is still a bit of challenge.  But here we are, day three with both days two and three additions: fruits and vegetables.  You are still drinking your water.

You might be eating fruits and veggies throughout the day, however it doesn't hurt to assess how you are eating them and which ones.   Again, eating cold foods during the winter is not appealing to many people and is used as a crutch to avoid eating important nutrients. However fruits can be cooked, just as veggies so no excuses.

Besides the easy to find, everyday, local or imported fruit, there are so many more options to choose from.  The problem is sometimes we're just afraid, we don't know how to eat certain fruits, they can be a little expensive, etc.  However, it is a good idea to treat yourself and your family to a new fruit every once in  a while.  We eat grapes, apples, bananas, and strawberries like they're going out of style.  During the summer months we also add anything citrus such as oranges, tangerines, Clementine, and grapefruit.  But once in a while we step outside the box and try something new, such as pomegranate, persimmon, mangoes, and peaches.

As with fruits, there are vegetables we seem to always have on hand such as corn, green beans, legumes, carrots, celery and some type of lettuce.  That's great but to keep it interesting try new combinations, new vegetables and find ways to include these in your meals every day.  I know there are some interesting vegetables out there we just don't know what to with them.  Unfortunately, it is very easy to eat veggies that have been sauteed in butter, covered in creamy dressings, and over cooked.  Try adding a bit of olive oil instead of butter, add garlic or other salt-free spices, squeeze a lemon, broil, bake or blanch your veggies instead of boiling or microwaving.  You want your cooked vegetables to be crispy tender with bright colors, not wilted and tasteless.  

Get the kids involved in the selection and preparation process but be mindful of what you use as a dip or seasoning on your fruits and vegetables.  Avoid canned foods choosing frozen instead. Some fruits and vegetables are seasonal, so take advantage when they are in season to try them out.  Read about them online, learn about the benefits and how to eat or prepare them.  Knowing in advanced makes for a more positive experience for your and your family.

So we are drinking water, eating fruits and vegetables.   Great start! 

Stay well,

Resources for information on fruits and vegetables:

Fruits and Veggies: More Matters!

The World Healthiest Foods

Don’t give up during the holiday season

Many people give up their normal wellness routine or put off starting until after the holidays; the good old New Year's resolutions that start the first week in January and end about 8 weeks later. You know how crazy things get in January when everyone suddenly realizes they ate too much over the holidays and "starting now, I'm going to get my health under control" and it's all high energy, high motivation for a while.

Unfortunately, it doesn't last and then you're back to square one- finding excuses for not exercising. Yes, you're busy with work, the kids, life everyone is busy doing something pretty much all the time. Is that ever going to change? Will you ever have "extra" time? You have to make time, it belongs to you. I've said it before, take care of your body and it will take care of you. How else will you fight disease, seasonal and life threatening?

I do realize we eat more, not just during the holidays but during the cold season. Personally speaking, I sometimes struggle to find warm and cozy meals and snacks that are within the boundaries of healthy nutrition and it can be a bit of a challenge. There are times I give in to a thick, creamy soup or a rich dinner meal just because steaming-hot foods are inviting when I'm cold. Another common threat this time of year is the "cookie exchange parties" I love so much, not just because there are hundreds of delectable, home-made cookies but also because I love the social time with friends. I wouldn't want to hurt someone's feeling by not trying their cookie. Thank goodness I manage to keep those parties far apart. I already know I have to create a deficit of calories and fat intake in my meals and I work extra hard at the gym to keep up with my added caloric intake. It happens.

 

Instead of thinking of this time of year as an opportunity to give up or not start a new routine, let's put a positive spin on the season. If you are already following a wellness plan (eating healthy, exercising, getting enough rest, managing your time) these tips are for you:

1. Continue to manage your time with your to-do list, your family or personal planner. You have to keep the balance and not let yourself fall behind in the name of the holidays.
2. Increase your exercise routine: Add more high intensity exercises, more aerobic and anaerobic activities and increase your weight lifting by a day, a few pounds or a few extra sets. This next six weeks you should be working harder and burning more fat and calories.
3. Find healthy substitutes for your meals and snacks, particularly during the cold days and nights: some ideas for warm snacks are Hot Cocoa with Whipped Cream instead of Marshmallows; hot herbal tea at night; oatmeal; broth soup; cooked vegetables; baked apple with raisins and a little brown sugar and spices makes a very tasty desert, a bowl of whole grain cereal with warm milk….

If you are not following a wellness program and are thinking to start in the New Year—why wait. You deserve to do this for yourself, especially during these busy weeks – getting started means:

1. Prepare a Gym bag and fill it with a water bottle, iPod and headphones, hand fruit (apple, orange), protein bars, a towel and your workout clothes –KEEP IT BY THE FRONT DOOR or in the car!
2. Set aside 1 hour as many times a week as possible, at least 4 times a week, to go to the gym, go for a long, fast walk, to exercise with a video tape at home, to be active in your own back yard. It doesn't matter when but make it happen.
3. Make a list of all the healthy foods you know you need and stock up your pantry with fresh fruit, oatmeal, hot cocoa, pudding, whole grain cereal, granola, brown rice, unsalted nuts. Stock your fridge with 1% or fat free milk, yogurt, cottage cheese, frozen vegetables, 100% fruit juice. You decide, but read that nutrition label and make sure you are not eating foods that are high in salt, sugar, fat, instead opt for high in protein and fiber.

Results – the benefits are obvious but I'll give you a hint—you will, no doubt, feel better, more energized, more alert and in the end you will be one less person talking about a New Year's resolution. Why wait until January or until Monday, START TODAY! Start NOW!

Stay Well,

Fuel for my body - don't leave home without it

Photo by: ~RYAN

For the last few weeks I have been working out extra hard at the gym, either by choice or teaching classes.  I have been working on my hundred push up challenge and participating in a motivating, healthy living challenge on CR8 Health.  I have also been training a few clients, working on my school assignments and, oh yes, the kids.  My pride and joy, the light of my life or at least the ones that take the light out of my life and turn into a turbulent tornado stripping me of all energy. Yeah, that happens during the summer months when all I hear is "what are we going to do today?" or "Where are we going today?" "I'm bored, can we play another board game?"---Nooooo, not another board game!  Keeping the kids active, busy, and safe is somewhat of a challenge sometimes but we make it work, or rather, we make it fun.

I'm rambling on about my busy schedule because of what happened to me the other day.  I was so busy that I forgot to follow my own pre and post workout nutrition plan.  To make matters worse, I was teaching a spin class, which some of you may know that a great amount of energy  is required to take this class--forget taking the class, it's easy to make it through without putting out too much effort.  Try teaching the class without the right amount of energy in your system. 

The thing about teaching spin is that you not only have to workout, but you also have to talk, a lot, and keep everyone else motivated.  On top of that, adrenaline kicks in for me within the first few minutes and I push myself harder than if I was taking the class.  What to do?  Nothing really.  I had my water and munched on a Kashi TLC chewy Peanut Butter bar I had in my gym bag which gave me all of  140 calories (7g of protein, 4g of fiber, 19g of Carbohydrates and 5g of fat.)

I was tired within the first 20 minutes and to be quite honest, the only thing working for me at this point was my adrenalin fix....huff, puff, another 20 minutes and then I could begin the cool down!  Wow! That's not me at all.  Usually after 20 minutes I'm ready to kick it up a notch, but not this time.  Either way, everyone in the class had a great workout. 

After my class I left the gym and ran a bunch of errands before going home.  The entire time I kept thinking "just get something "healthy" from McDonalds or Wendy's."  No way, even the nasty, grease-filled fries smell good right, I don't need to expose myself when I'm at my weakest point.   By the time I got home, 2 hours later, I was I had a headache, my body was shaking, I was irritable, weak and tired as heck.  The Baby went down for a nap and I headed for the kitchen.  First line of attack-- a protein shake with bananas, yogurt, orange juice, peaches, papaya, a little water and about 25g of protein.

My advice:  one must find the time, make the time to eat every 2-3 hours, to provide the proper nutrients  before, during and after exercise, and to rest post exercise.  I know this, but I let my busy schedule get in the way of following my daily routine and I had to pay the price for that little mishap.

Here are some tips from other fellow fitness bloggers: 

Mark Salinas from Healthy Living Today says this:  "Pre-workout and post-workout nutrition is the key to get optimal results, growth and recovery. Pre-workout nutrition is necessary for maximum performance and will allow you to have increased muscle strength, better endurance, give you increased energy, burn more calories and improve concentration."  I couldn't agree more.  Many who are new to the fitness world, this may seem like a contradiction. Eating to burn more calories?  Well what happens is you fuel your body and therefore you work harder for a longer period of time, burning more calories per hour.  Mark also has a pretty easy protein bar you can make at home--save money, eat well, go take a look.

Mark Dilworth from the Sports Fitness Hut shares: "Pre- and post-workout meals are just as critical to your muscle growth (hypertrophy) as the training. These two processes work together to make your training program successful. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better."  OK so even if you don't think you want muscle growth, you need nutrition before and after.  Women, muscle growth doesn't mean a gross explosion, for us gals it simply means more lean muscle mass, more definition, less fat.  I don't know too many guys who would argue against having more muscle, so there you have it.

Mike from Strongbodies posted a weekly tip from Dr. Berardi which is good news for those wanting to burn more fat, "Studies have demonstrated that even in the presence of a relatively high carbohydrate intake (and large insulin response), the addition of protein to a carbohydrate meal can increase fat burning during exercise.  So it looks like a well-designed pre, during, and post exercise intake will not only improve protein status and glycogen resynthesis but it may actually increase fat burning."

Fitarella provides us with a fabulous "breakdown to help guide you with the right pre-workout snacks." It is a must see...go take a look.    And if all this isn't enough to get you motivated, try reading this inspirational story on Mizfit's blog.  The story is about Kevin from the Weightladder who once weighed 390 lbs and since his commitment to following a nutrition program, has lost....well, you go read it for yourself.  Kevin says, "For me, I feel so much better eating healthy and exercising again that I have no doubt I will be able to finish the program and permanently change my eating habits." Is that not the most awesome thing you ever heard?  Of course it is, no need to think about that answer.

Consider the timing of your meal before and after exercise as that is just as important as what you eat.  Mansi from Fun and Food says:  "If you eat a large meal just before you exercise, you may experience nausea, feel sluggish or end up with muscle cramps. This happens because your body needs energy to digest the foods you eat so blood flow increases to your digestive system, leaving less energy-providing blood for muscles. Exercising on an empty stomach isn't good either. Skipping meals before exercising can cause low blood sugar, which can make you to feel weak and light-headed. You also need some energy in the form of the right types of food to properly fuel your work out."

Bottom line is that you have to eat to get a better workout. Experiment with different foods until you find the one that doesn't make you feel like puking, instead, adds to your workout.  Consider the type of workout you're doing so that you can better decided how much time you need between your meal and your workout.  Do Not Skip Breakfast!!!  After a good night's rest your body is starving and skipping breakfast is not the way to go if you want to loose weight or gain muscle strength and endurance.

I learned my lesson, how about you?

Stay Well,