Post Crescent Interview

I was asked a myriad of questions when interviewed by the Post Crescent on the health of our children. Here's a couple...

PC: I imagine parents have to be role models for their children. What can parents do to set a good example?

Me: Children are great copycats. They will mirror what we do! They too will notice the benefits you as parents are providing for yourselves. By staying active you are telling them indirectly that your health is a priority. I say to my own children, "Did you know that going to the gym makes me a better mommy?" Our children want to see us happy just as much as we want to see them happy.

PC: Why is physical activity important to encourage in children?

Me: Physical activity does so much more that the obvious of just keeping a child's weight in check. Children need to move their bodies every single day in a way that increases their breathing and heart rate allowing the "Happy Hormones" or endorphins to be released. This is one way to ensure healthy and happy children! It feels great to have a strong body thus allowing our children to do the activities they enjoy.

PC: How does diet factor into all of this? How can parents include a healthy diet in their family life?

Me: Millions and millions of dollars are spent on marketing food to our children. WE MUST do the same at home with fruits and veggies! Banana slices become Banana Wheels. Celery and carrots sticks become Lincoln Logs for building mini structures. Children enjoy eating what they create. Give them a few toothpicks, Dixie cups or cookie cutters and then watch them go to work.

Children love to dip! Our favorite is hummus. Try several different flavors for all types of cut veggies. We also enjoy fruity tofu smoothies, salmon lettuce wraps and veggie quesadillas. In the past I've told my picky eaters, "You are older now and so are your taste buds, give it a another try, perhaps you'll like it now." And always remember a little sprinkle of cinnamon and sugar can go a long way.

Queen for a Day!

A Tip For You!

Eat breakfast each and everyday.

It's a must! A priority.

It cuts down on cravings during the day!

It gives me the energy I need to do what needs to get done.

Eat breakfast like you're a QUEEN,

lunch like a Princess

and dinner like a Pagan.

I sleep better and wake up ready for breakfast.

For breakfast I enjoy things like fiber cereal, high fiber oatmeal,

1-2 peices of fruit, eggs, whole grain toast & turkey sausage.

Occasionally I like whole grain waffles or pancakes.

I am careful not to overeat but definatly satisfied.

Sunshine on Gray Days!

I've been amazed at good it feels to be back into the swing of things. I've been gone the last couple of weeks. My body loves to move! I work-out because of what it does for me mentally (foremost) and then physically. Be sure to move your body, especially on the gray days. Its all about you. Your well being. Do something good for yourself today even if its sneaky exercise.

Really Fast Food!!!!

It's all about choices. I try to cook most of what I eat from fresh whole food... but sometimes that doesn't always work. These are some of my most recent favorite foods "on the go". I am a fan of the papaya in the Dole Tropical Fruit Cups (80 cal). It's nice to have variety... change it up from the apple I have almost every day. Yoplait has come out with YO+ with flavors like Cranberry Raspberry and Pomegranate Blackberry (110 cal) & no aspartame! YAY! LOVE THEM. Kashi makes wonderful cookies with 5 g of fiber each. I like the Dark Chocolate and then the Oatmeal Raisin (130 cal). Laughing Cow Light Cheese comes in a round little box & then are individually wrapped in small serving size triangles (35 cal). Cute. I use them in place of butter, cream cheese for my pita pockets, ww english muffins, sandwiches & such. YUM. Lots of great flavors too like Herb and Garlic & Swiss. And then my all time favorite is the Steamed Cauliflower perfectly seasoned (that's what it says on the bag) by Birds Eye. My family loves it! You cook it right in the bag in your microwave. I use these when I need veggies in a pinch!

I am impressed with how well manufacturer's are responding to us as consumers and asking for better and better products. They are out there, but you have to be willing to look and read the labels. Let me know what you find. I also am a fan of the new Kraft Mayo Olive Oil.

Sleeping Beauty

Sleep Deprivation can lend itself to poor choices in overall health. I shoot for 7-8 hrs of sleep each night. When we are tired through the day it can affect what we choose to eat and/or if we exercise.

To help with this I've created a "bed-time" routine. I look forward to retreating to my room where I begin my unwinding from the day. With the time change approaching us soon (Daylight Savings Nov 2) our clocks will 'fall back' an hour making the day a little shorter and darker earlier. I don't mind. It helps get my hinny to bed.

Posted on my mirror is a HABIT MARKER. I like to check things off. I will consecutively read my scriptures, begin my bed time routine earlier & go to bed empty (not hungry, just empty). If you'd like a HABIT MARKER, click here.

Good Night... Much needed beauty rest awaits... literally.

Shout Out!

This is a Super Big dose of happy from me to you!  I am so proud of you!  Good for you for taking charge, embracing your health, doing better, choosing wisely & yes... saying "no" lots of times to seconds, junk & the like.  

"Nothing will work unless you do." John Wooden 

Good for you for working at it & keeping at it!

Here's to U!

Rationalization = Sabotage!!

Rationalizing weakens the ability to control yourself.  If you find yourself rationalizing one more bite, two then three... take a step back.

Your body is amazing!  If you listen carefully it will let you know when you are done, when it has had all it needs.  Even your esophagus will tell you.... even beg you, "PLEASE, don't put anything else down me!" Your taste buds become must less sensitive!  Your stomach will send you signals.  "No more!"  These are your guides. Trust them.  They are designed and built to do a specific job... let them do it!  Most of the these signs are polite & can go unrecognized, especially if they have been ignored.  As you listen, you could possibly be eating 1/2 or even 2/3 less than you are use to.

Use food as fuel.  While I was in Japan, we walked everywhere!  It was the first time I remember eating in order to support my stamina.  Eat to live... not live to eat.  Food is meant to be enjoyed; but only within the "hunger or re-fueling" context.

I believe our hearts are pricked by the desire to do better in our health for a reason.  This is not about vanity.  We were made to desire optimum health.  Our health affects every single aspect of our lives.  Think about it.

Empower yourself.  Serve yourself smaller portions, listen to your body signals, trust them and obey them by putting down the fork.  In that moment your self-confidence will shoot through the roof perpetuating even a greater desire to continue to move forward and reach your goal(s).

The desire for better health will soon surpass the desire for more food than what your mind not your body wants.   

About the Health of You!

It's no secret the media pounds down on the world today to look a certain way, wear a particular size & if you take this pill or use this lotion you'll look just like this... Whatever "this" is. 

Health First. When I keep the focus on my health, what I eat and do becomes a natural part of my day. What I eat is either going to work for me or against me!

I want every added benefit!  That old adage, "An apple a day keeps the doctor away."  Think about it.  That one little apple is nourishing my cells, my brain & on & on.  I know our Heavenly Creator designed me in His image along with the best way to feed it.  An apple does something specific for our bodies as does every other whole food out there.  

I read food labels!!  The first 5 ingredients being the most crucial.  Is it free of Hydrogenated Oil, High Fructose Corn Syrup, Sugar, Enriched Bleached Flour, etc? Go check is your Peanut Butter & Bread.  

Do I still have a piece of chocolate cake... yes. But in very small portions. The majority of the food I consume is what was intended for my body.

To our HEALTH!!!!

 

Finding a source of exercise!

We learn to discipline ourselves by taking one step at a time!  Our bodies need and have the desire to move. The recommended amount of exercise is 30 min per day. If you need to break it up into 10 minute increments then by all means.  

Personally, I can get bored with exercise very easily. Having a buddy to exercise with is helpful. (Thanks Michelle!)  I like to dance!  I like to be outside riding my bike, walking/running. I'm enjoying Yoga. I find I need to change it up.

My weights sit on my counter next to the stove.  I lift them every chance I get... mostly while I'm making dinner.  Or I'll often throw in some quick push-ups against my counter.  Do lunges down the hallway or as I'm loading the dishwasher.  IT ALL COUNTS!!! It's called SNEAKY exercise. Athletes swear by it!  If it works for them... it works for me!!  Besides, if you have children, they're watching!

So ya had a bad day!

I was asked to speak to our ladies church group this last week on "How the Physical Affects the Spiritual".  As I prepared, I was struck by a phrase I've heard many many times... Endure to the End.  I've always understood this to mean we are to press forward in conquering the hardships, sickness, failures & even spiritual shortcomings in this life so that we might have Eternal Life someday.  (Click here for further Spiritual Insight)  

In my opinion, running a marathon would surely have to stir up some physical endurance in my body.... some how, some way!  Well, we haven't been asked to run a marathon; but we have been asked to take care of one of the greatest gifts we have been given... our bodies. Everyday. Enduring to the end.  Even in our health, we must do our part.  I mentioned to the ladies, "I am not on a diet.  This is the way I choose to live my life.  I want to do my part.  It is everyday. Everyday for the rest of my life."  

Lately, I have been so aware and appreciative of the body I have been given.  I have arms and legs and a mind that allows me to do what I love.  It is not a perfect body.  But a body I am so grateful for.  

So if you've had a bad day, fallen off the wagon, eaten a treat or two more than you should.... Well, today is a new day! Jump back on...  Never give up on you, your health or your body!  

Endure to the end spiritually AND physically.  Yes, it's everyday. I want to cross the finish line at then end of my life knowing that I did my best.  What does that mean?  Eat fruits, veggies, lean meat, drink lots of water, exercise & get enough sleep.  Sounds simple doesn't it?  Not necessarily... hence 'enduring to the end'.  There's lots of trial and error along the way.  But we do better when we know better.  

Real Beauty!

Isn't it beautiful!  Food that makes you GLOW from the inside out!  

Work towards the suggested servings each & EVERY day! Not sure what that is? Click HERE.  (You're going to love this brochure. I do!)

Removing the Temptation

Buy only healthy food at the grocery store.  If you buy a bag of Doritos's, they will be eaten.  You don't want the temptation constantly beating at you with unhealthy food in the house.  Replace it with other items.  Some of my favorites are raw almonds, dark chocolate & soy crisps.  Then decide what is reasonable for the day.  For me it can be 10 almonds, 1 small square of the chocolate and 1 serving of crisps (sometimes less).  And then of course having lots of fruits and veggies on hand.  Have you tried veggies with hummus dip?

Every time I have a "munchie" craving I try to grab a "whole food".  You can't believe how over a period of time those cravings decrease considerably!  It truly is amazing to me!

Off to the grocery store!  (Honey Crisp Apple Season is just around the corner!!!  There is nothing like eating fruit that is in season.)

Caution Portion Distortion

In terms of food, it is truly amazing how little our bodies need.  

~Use a salad plate instead of a dinner plate.  

~Use measuring cups to check the amount.  

~Read the labels for serving size. 

(Most serving sizes are based on a 2,000 calorie diet.  If you are wanting to consume less than that, take it into consideration.  You might want to adjust even the "suggested serving" size.)

For our children's sake:

I serve up their plate and then put the food away.  

I do not serve meals "family style".  

If they say they are still "hungry" I try to suggest another activity like reading, playing outside, etc and say, "Let's have our tummies settle."  

(I was interviewed by the newspaper a while back on the health and activity of our children.  More to come on that and my thoughts.)

Rarely do children come back for more; but if they do (after 20 minutes or so) I give them a little something like fruit, veggie or small glass of milk or juice.

Try the same for yourself!  

Focus on making your life something other than food!  Focus on the ACTIVITY and making memories with the ones you love.  Distraction can be key.  Do what you love!

This is about YOU and loving your life and your body.

Ugh... just looking at this picture makes me feel exhausted!

Take the Portion Distortion Quiz

No matter what...

Slow and Steady Wins this Race!

Weight loss that stays off is that which is slow and steady. 1/2 lb - 2 lbs a week is just that.  To do so, eating habits do not need to be drastically changed just consistent.  A healthy lifestyle. For some all it takes is omitting their snack(s) for the day, using a smaller plate for portion control, not eating after 7 pm, etc.  

It takes 3,500 calories to put on one pound; therefore, to lose 1 lb a week you must decrease your calories by 500 each day.  (7 days a week x 500 = 3,500)  You can do this 2 ways... 1) Eat less or 2) Exercise.  Try a combination of both.

Remember to only weigh yourself once a week and always take into consideration the time of the month.  The wrong time of the month can add up to 2 extra lbs.  So don't be discouraged.  

Persistant and Consistent.  You can do it!  

Just wanna say...a guaranteed smile.

I love waking up in the mornings feeling an 'empty stomach'. I will again tomorrow.  So well worth it.  It's a guaranteed way to start your day with a smile along with additional motivation for yourself!  Keep passing up the unnecessary/unwanted extra bites!  You're inspiring others. I promise.  

I think of each of you often!

To your health!

Way to go!!

For a few of us... Thursday is the day we weigh ourselves. I'm so happy for everyone!  

"Never stop.  One stops as soon as something is about to happen."  Peter Brock

Keep it up gals! Never stop taking care of you, starting first with your health!!  It's everyday and what a blessing to do so.

What I call COMPENSATION!

I am often asked what I eat.  Well... just about everything. Ok, with a few exceptions... soda, artificial sweeteners & cold fried turnips.  (The last one was for my mom.)  I've always had a sweet tooth.  Dark chocolate is my favorite. Mix it with mint?  Even better.  I've tried cutting al sweets out & I've interviewed so many women who've done the same; but craziness ensues.  

This is what I know...

When I focus on tanking my body with "Super Foods" I feel empowered.  I truly believe our Heavenly Creator made it to be that way.  Our bodies were not meant to consume rubbish. 

So... what are some of my Super Foods.  No. 1 on my list - leafy greens!!!!!

I LOVE that salads are as versatile as chicken.  I enjoy eating salads because it can take me up to 20 minutes to eat a beautiful salad.  I like to add one slice of artisan bread on the side toasted with a little EVOO... instead of using croutons (just preference).  It feels fancy to me anyway. 

For my favorite Savory Salad I add any combonation of the following:  

Shredded or Matchstick carrots

Diced Beets

Sugar Snap Peas

Any other veggies

Northern Beans (Rinsed and Drained)

Sun-dried tomatoes

Frozen peas

Shredded Broccoli

Canned Artichoke Hearts

1 T. Olive Oil

Fresh Squeezed Lemon

1-2 T. Crumbled Feta or Blue Cheese

Fresh Black Pepper

There are so many Sweet Salads.  

As of late, I really enjoy fresh chunks of pineapple, dried cherries, 1 -2 T. pecans, EVOO or vinaigrette.  A little cottage cheese on the side is great.

So many ways to prepare.... everything from Asian to Taco, etc.  

Sidenote:  Salads can take a lot of time to prepare and when I am in a hurry it doesn't work with my flow... so I do splurge and buy the carrots/broccoli/romaine (etc.) shredded if I know I have a hectic week or busy time ahead. I do not feel bad about spending good money on good food. I enjoy it even more!  

I do not buy products that are Fat Free or Light except for 'Light' Dressings & Mayo.  If you need to extend your 1-2 T of dressing I like adding lemon/lime juice to it.

I know you have lots of other ideas... feel free to share!

So compensation is what I do.  I only eat within the 'context of hunger'.  I really like to leave a little room to enjoy something sweet at the end (like my chocolate), still within the 'green light' signal.  If I know I'm going out to dinner with friends or my man I compensate for it earlier in the day by eating light.  I have too; otherwise, I pay for it in more ways than one! There are lots of ways to compensate our eating.     

    

Favorite Fiber...??

In focusing on my fiber intake I thought I'd share one of my favorite sources. Beans! Any kind. They are easy to add to just about anything... salads, soups, Mexican, Italian, etc. I like to rinse and drain mine & use as often as possible. White Northern beans (the ones I use the most) contain 8 grams per 1/2 cup! I always have several cans on hand in my cupboard.

FIBER keeps you feeling full! It's a "magical fruit" in more ways than one!

Get your water in!

What is your favorite?

Today for me...

I came home from church today and had lunch. At "dinner" time I did not feel "empty" or hungry. So... I didn't eat. My body apparently had not used the calories I had consumed thus far for the day.  But then... my 12- yr old daughter made chocolate chip cookies.  After eating one the temptation to eat another was still lingering... so I went for a walk.  Kevin was nice enough to go along with me.  2 1/2 hrs later we were back.  That was a long Sunday evening stroll and I talked his ear off.  We weren't able to have our date night this weekend because of some church obligations for both of us on Friday and Saturday; so I was happy to have him to all to myself. I will go to bed feeling lighter and wake up feeling even better!  

Thursday is the day I have established as my weigh-in day.  I only weigh once a week, the same day and time.  It will be first thing in the morning.  If you're weighing more than once a week, I've found that for most gals it is either discouraging or encouraging and can then lead to sabotage!  

Just focus on one day at a time and going to bed with a stomach that is near empty and will be ready for food in the morning.  I do not suggest skipping breakfast on a regular basis.  Our bodies rely on the "jump start".  It is best to eat small enough portions at each meal allowing time between the meals to burn the calories you've consumed.  So obviously if I had wanted to eat dinner I should have eaten less at lunch!