If you're a woman who was in middle school in the 1970s and 80s, you may remember a book by Judy Blume called Blubber. It's actually a book about bullying, but what I remember from reading it as a child was that Linda, the character being bullied, was bullied because she was fat. It was horrific to me; I felt I could relate to her because I had my own insecurities about my body. I wasn't morbidly obese, but I felt like I was, and it was miserable. Now I wish I could go back in time and alternate between giving myself a hug and smacking some sense into myself because I wasted soooo much time and energy on that.
Our society is now even more hyper-focused on our weight, and children as young as five years old reference needing to go on a diet. I am constantly making the distinction with my own son between being healthy for lifelong function, not society's approval. While I want children to have an appreication for the value and importance of weight control, I want to be very, very clear in the motivation for it: a long, energetic, functional life free from poor health and injury. Not popularity, self-worth, or peer acceptance.
That's why when a friend forwarded me this book, Maggie Goes on a Diet, by author Paul Kramer, I found myself on a fence of mixed emotions. The story follows Maggie, an overweight 14 year old girl who goes on a diet, loses weight, and becomes a soccer star as a result. The thinner she becomes, the more the other kids like her, and the more she begins to like herself.
Here's what I like about the book: Maggie does need to stop her destructive eating behavior, and she does it in a healthy way, by exercising and eating healthier foods. That's a great message, and if it had stopped there, I think it would be a glowing example of a child taking control of her health in a way that can be sustained over her lifetime.
But why does Maggie's popularity have to be connected to her size? Why does her self-worth have to increase as her size decreases? From the perspective of someone who has battled self-image for a long time, it's a potentially destructive message that could do more harm than good. If you read this book with your child, please take time to discuss these attributes, and make the point that Maggie's life is better because her body is healthier, not because she finally earned the affection of a bunch of kids who wouldn't have been her friend otherwise.
There are overweight kids all over America, and I applaud this author for addressing the subject in a way that promotes healthy lifestyles. I just wish that he also promoted healthy relationships and attitudes; let's focus the celebration on the unique rewards that come from healthy decisions alone. They are immense!
Get out there and get healthy today for YOU!
Wednesday, August 31, 2011
Monday, August 29, 2011
One more thing about Vision Boards
My last post on vision boards has been nagging me; I don't feel like I've really explained what to do with your vision board once it's done. So now I'll wrap it up!
The whole purpose of a vision is to clarify your goals and plans, and make them something that you can visualize so distinctly that you can hardly see the line between possible and impossible. Your vision becomes so absolutely certain that it is ludicrous to imagine it not happening, and your vision board just becomes a tool to use in remembering that vision.
But of course, you need to do more than remember it to make it happen. Visions require action, and vision boards serve as a daily affirmation of where you are focusing your actions. And that all comes down to the power of positive.
Think about it this way: positive outcomes come from positive energy, right? Where does positive energy come from? Positive interactions, reflections, and most importantly, expectations. When we surround ourselves with positive people, positive thoughts, and positive expectations, guess what happens? We have a greater awareness of and appreciation for the positive things going on around us. All of that positive energy leads to....the top of this paragraph. Positive outcomes.
Did I just lose you? :) Think about it in the sense of the opposite: when you have to spend the whole day with a really grumpy person, do you start finding yourself being grumpy too? Well, the reverse is true as well. Surround yourself with positive, and you will find yourself being positive.
Positive community, self-talk, and expectations are three of the best things you can do to bring about positive change in your health, fitness, and wellness. High-powered executives know it, professional athletes know it, and now you know it.
So. I'm not sure if that cleared anything up, but that's the point of it: creating a tool that helps transport you from simple "I wish," thinking to, "I'm on my way," thinking. I hope you're working on your board and that soon, I am part of your positive community. Have fun!
And as always, get out there and get healthy!
The whole purpose of a vision is to clarify your goals and plans, and make them something that you can visualize so distinctly that you can hardly see the line between possible and impossible. Your vision becomes so absolutely certain that it is ludicrous to imagine it not happening, and your vision board just becomes a tool to use in remembering that vision.
But of course, you need to do more than remember it to make it happen. Visions require action, and vision boards serve as a daily affirmation of where you are focusing your actions. And that all comes down to the power of positive.
Think about it this way: positive outcomes come from positive energy, right? Where does positive energy come from? Positive interactions, reflections, and most importantly, expectations. When we surround ourselves with positive people, positive thoughts, and positive expectations, guess what happens? We have a greater awareness of and appreciation for the positive things going on around us. All of that positive energy leads to....the top of this paragraph. Positive outcomes.
Did I just lose you? :) Think about it in the sense of the opposite: when you have to spend the whole day with a really grumpy person, do you start finding yourself being grumpy too? Well, the reverse is true as well. Surround yourself with positive, and you will find yourself being positive.
Positive community, self-talk, and expectations are three of the best things you can do to bring about positive change in your health, fitness, and wellness. High-powered executives know it, professional athletes know it, and now you know it.
So. I'm not sure if that cleared anything up, but that's the point of it: creating a tool that helps transport you from simple "I wish," thinking to, "I'm on my way," thinking. I hope you're working on your board and that soon, I am part of your positive community. Have fun!
And as always, get out there and get healthy!
Friday, August 26, 2011
Vision Boards: Get out your glue!
 |
| Time to break out the scissors and glue! |
Don't roll your eyes! Vision boards are seriously effective! Think about it - from the time we're children until way past when we should have started acting like adults, we doodle on paper about what we would rather be doing. When I was a kid, I would doodle myself into nirvana, where I was in total flow and living a life beyond my wildest expectations. Now that I'm a bona-fide grown-up, that kind of behavior is actually helpful to my life, rather than back then when it mostly just landed me in my teacher's disapproving gaze. Visioning was not part of the Louisiana public education system in 1986.
I truly 150% believe that we attract everything in our lives to us, either through positive or negative energy. It's true and I will fight you in the parking lot over it. But I'll admit, I was skeptical about how much of a difference going through the actual process of making a vision board would make until I did it and felt the power radiating from it. Once you experience it, you'll never go back to just thinking about things again.
You can Google "make a vision board," and get all kinds of examples and instructions, and I encourage you to do that. But, making a vision board is really just transporting yourself back to the 5th grade and making a collage. It's really a very simple concept can can be incredibly relaxing, especially since by the end you're so pumped up about your life that you have energy for days.
Here's what you'll need: a poster board, some glue sticks, scissors, a bunch of magazines, a bottle of water, and some alone time. The water is just for drinking. Hydration is super important in this heat, yo.
1. First, center your mind, take some deep breaths, and relax. Then, get to flipping. Depending on where you are with your vision, the process of looking for pictures that inspire you can take a few different paths. Some people make a list of what they're looking for, and others just browse until something jumps out at them. I'm a combination. I know what I'm looking for, but I'm not opposed to being surprised by what I'm attracted to. KInd of like finding a husband.
2. Tear out every picture that you like, and then start organizing and prioritizing. This is crucial - you don't want to cast your net too wide. Remember, this will end up being a tool for focusing you energy later on, so be picky to avoid wasting your energy on something you aren't passionate about. The images, words, and symbols that you end up with should feel robust, but also be as specific as possible. If you have a goal of jumping over a hurdle, as I once did, look for a picture of someone clearing a hurdle that is as close to what your visualized experience will be. Organize however you'd like; this is your vision board, not your mother's. Forget about anyone else's dreams for you and get all self-centered about it!
3. Then, start pasting. This is the anxiety-ridden part for me because I am a perfectionist and don't want to regret where I glued something after it's there. Maybe I need to find a picture of some "get over it" and add that to my board. Anyway, vision boards don't have to be glued on a poster. They can be tacked to bulletin boards, taped to white boards, or stuck on with magnets. But I like the symbolism of glue; it feels more permanent and meaningful.
4. Once you're done, sit back and soak it in. Let the emotion and magnitude of your vision wash over you. Seriously, I've shed a few tears over my vision board when I was actually able to feel the power of what I was going to set out to do. Place it somewhere prominent, where you will have an opportunity to meditate on it every day.
The most important thing to remember is that making a vision board is a personal process so don't worry too much about following the rules. Just ensure that it is about you, it's specific to your dreams, and that it represents the vision you created for your life.
Spend some time this weekend flipping through magazines and seeing what attracts your attention. If you need help, let me know; I'm glad to do it!
Have a wonderful day! Get out there and get healthy!
Wednesday, August 24, 2011
Wake Up and Start Dreaming!
 |
www.freedigitalphotos.net |
I spend a lot of time visioning. In fact, I spend so much time looking ahead to the future that I often miss what is going on around me in the present. But, goal-setting and achievement is such a rush to me that often it's the chase that is more intriguing than the capture. And, it works for me. I achieve about 90% of what I set out to do, and convince myself that the other 10% wasn't that important after all. :) So, while I've been pregnant and pining for my extreme workouts of yore, I've been visioning: dreaming and scheming for where I want to be five or six months down the road. Here's how to take those dreams and turn them into your reality.
A vision is more than just a daydream. To count as a true vision, it needs to have a few important attributes. It needs to be:
1. Grounded - a vision should be built on a foundation of your strengths. Combine realistic expectations with a healthy dose of "hell yeah I can!" and you are on your way to a compelling vision.
2. Bold - a vision should be challening! While the foundation is based on your current strengths, what you build should be an expansion of that. Ask yourself, what else could I do? How could I leverage this into something more?
3. Desired - let's be honest, when it comes to a lot of our fitness goals, you gotta want it. You have to really want it. Especially when you're having a face-to-face showdown with a plate of (insert your trigger food here) at the office party. Put on your queen-for-a-day crown and decide what you want, what you really really want.
4. Palpable - the word "palpable" always equates to taste for me. You have to want it so bad, be able to see it happening so richly, and be so engrossed in that moment that you can taste, smell, hear, and feel your vision coming to life. As your wellness coach, btw, I can help you get there.
5. Participatory - community and accountability are huge factors for goal achievement, and involving multiple parties in your goal can make the difference. Tell everyone! Involve support networks! And most of all, be proud of your vision. Not everyone has one.
I'm a visual learner; tell me and I will listen, but show me and I will learn and, if so compelled, master. So, I reinforce my vision with a vision board. Here are the components for creating and using one. I hope you find it is useful and rewarding as I do.
Like I said, not everyone has a truly functional vision for their lives and their health. Sure, we all daydream and think about someday. But how many of us actually take the time to create a true vision? A truly life-changing vision? If you'd like help creating yours, let me know. I am allll over it.
And in the meantime, I'll be acting on part of my personal wellness vision: getting out there and getting healthy!
Till next time....stay dreamy.
Monday, August 22, 2011
Pregnancy Fitness: It's happening here!
I'm baaaaack! The little smiley face stickers are lining up on my calendar because I am back in the swing of things at the gym and seeing a light at the end of the tunnel. I'm really looking forward to post-baby fitness, and instead of longing for the workouts I can't have right now, I'm appreciating the good health I have and anticipating the fun I will have later when I can seriously hit the weights again.
It feels good to be back.
Last week, after an upper body strength workout, I was caught off-guard by soreness in my pectorals. But you couldn't wipe the smile off my face when I realized it was from my workout. I'm back, baby!
What's really hit me this week is that I'm doing it. For weeks I have feared that the healthy pregnancy I had so much wanted was slipping away from me. But, as I see my healthy and strong self in the mirror I am realizing that I was completely wrong about that. I am almost giddy over it. I am doing it. I am having that healthy, fit pregnancy I always dreamed of! And, that means that I will also bounce back higher than ever.
So, yeah, there was a little twinge of yearning when my gym buddy was curling 25 lbs and I was with my little 15 pounders. But, it's good to have something to look forward to.
I have roughly eight weeks left, and I'm glad to be back in the gym. But, while I am relishing the workouts and embracing every day, I'm also looking to the future. This week, I'll be focusing on something really fun that I hope you can also get into: creating a vision board for the months following my baby's birth. We'll go over how to vision, we'll create some good goals, and best of all, we get to daydream.
I hope you're having a healthy day, and if you haven't already, get out there and get healthy!
Thursday, August 18, 2011
Open up and say FEED ME!
Is that a vacuum cleaner I hear? Oh, no, that's just my mouth. Yep, I'm so pregnant and eating so often that I should just bring a cooler of food around with me all day. Oh wait, I already do that. Score!
It's not even noon yet and I have eaten six times today. I've also gotten to the point in my pregnancy when I pretty much want frozen yogurt with M&Ms every day. But, since I want to stick with just the one pound gained each week, and not eleven, I am trying to keep that to once a week and make the rest of my meals uber-healthy. Which means:
But the rest of the time, my sweet tooth is in overdrive. So that means:
And yeah. About trying to keep the froyo to once a week? It's more like three. Thank God for Fuzions.
Back off.
I'm hungry!
FEED ME!
:) Good day all, get out there and get healthy!
It's not even noon yet and I have eaten six times today. I've also gotten to the point in my pregnancy when I pretty much want frozen yogurt with M&Ms every day. But, since I want to stick with just the one pound gained each week, and not eleven, I am trying to keep that to once a week and make the rest of my meals uber-healthy. Which means:
- Turkey burgers
- Egg white wraps
- Fruit and almonds or nut butter
- Sliced veggies and hummus
- Greek yogurt
- Chicken (even though it makes me gag)
But the rest of the time, my sweet tooth is in overdrive. So that means:
- Kashi
- Sweet potatoes
- Oatmeal with bananas and cinnamon
- And...chocolate chip cookies, frozen yogurt with M&Ms, and whatever doesn't run away first!
And yeah. About trying to keep the froyo to once a week? It's more like three. Thank God for Fuzions.
Back off.
I'm hungry!
FEED ME!
:) Good day all, get out there and get healthy!
Monday, August 15, 2011
False Starts
Seriously, all I want to do right now is WORK OUT! But, with nine weeks to go before my baby is born, other areas of my life are pre-empting that plan. Take, for example, today: it was to be my first day back at the gym after a few weeks of exile. I laid out my clothes, packed my bag, filled my water bottle, and dug out my favorite cap. I was soooooo ready. Then, I was foiled. No sleep.
I am blaming it on my husband, since he's the one who turned on the bathroom light and woke me up at 12:57 am. For the next two and a half hours I laid awake with the lyrics to "Uptown Girl," running through my head and my brain spinning with all of the stuff left to do before the baby comes. The point is, I wasn't sleeping. And, if I wasn't sleeping, I wasn't resting.
The old, single me would have just sucked it up and gone to the gym anyway. I know, not ideal but that's me. But I'm double now. I can't just do whatever I want and deal with the consequences later. I knew that if I didn't get some sleep and still went to the gym, by 2:00 I'd be falling asleep and wearing myself out, killing any chances of another workout the next day.
See? I do learn some stuff once in a while. :)
ANYWAY, I finally fell back asleep around 3:30 am (after reading a few chapters of a book and eating a raspberry muffin). When my alarm went off at 4:20, I said a silent curse word in my head and changed the time to 6:30. Damn grown-up being responsible and *&%^ing sleep!
>:/
I have my fingers crossed for tomorrow, that I'll get a good night's sleep and be able to meet my walking group. But at this point in the game, I'm realizing that crossing my fingers is about the best plan I can make some days!
I wonder how evil it would be to disconnect the bathroom light... :)
Good day! Get out there and get healthy!
I am blaming it on my husband, since he's the one who turned on the bathroom light and woke me up at 12:57 am. For the next two and a half hours I laid awake with the lyrics to "Uptown Girl," running through my head and my brain spinning with all of the stuff left to do before the baby comes. The point is, I wasn't sleeping. And, if I wasn't sleeping, I wasn't resting.
The old, single me would have just sucked it up and gone to the gym anyway. I know, not ideal but that's me. But I'm double now. I can't just do whatever I want and deal with the consequences later. I knew that if I didn't get some sleep and still went to the gym, by 2:00 I'd be falling asleep and wearing myself out, killing any chances of another workout the next day.
See? I do learn some stuff once in a while. :)
ANYWAY, I finally fell back asleep around 3:30 am (after reading a few chapters of a book and eating a raspberry muffin). When my alarm went off at 4:20, I said a silent curse word in my head and changed the time to 6:30. Damn grown-up being responsible and *&%^ing sleep!
>:/
I have my fingers crossed for tomorrow, that I'll get a good night's sleep and be able to meet my walking group. But at this point in the game, I'm realizing that crossing my fingers is about the best plan I can make some days!
I wonder how evil it would be to disconnect the bathroom light... :)
Good day! Get out there and get healthy!
Friday, August 12, 2011
Old Tastebuds, New Tricks
I came across this article yesterday and it was the perfect explanation for something that I blather on about to people all the time in a much more long-winded way: how to retrain your taste buds to actually crave healthier foods. It's a simple concept, but not always so simple to put into practice until you are really ready for change. But, with the holidays on the horizon (trust me, Halloween candy will be on the shelves in the blink of an eye) this is the perfect time to prepare your mind for the sugar that lies ahead.
The article focuses on one detail: we crave what we eat a lot of. So, to crave healthy food you have to EAT healthy food! Simple, but not always easy! Well, not at first. Habits can be hard to establish, but luckily the habit of healthy eating has such quick rewards that sticking to it isn't as hard as we anticipate it will be.
The real clincher in this process goes back to one of my tools of goal-achievement: Intention. Simply put: doing stuff on purpose. Eating with the intent of training your tastebuds to crave different food takes focus, determination, and intention. Here are some ways you can achieve it:
1. Assess and alter your environment. Are you expecting yourself to not eat chocolate anymore, but you have bags of candy in the pantry for other people? Do you have habits that frequently put you face to face with what you're trying to avoid? Get rid of it! Change your routine! Change your pantry. Real change requires real change.
2. Look and plan ahead. For me, it's weekends. All week I trot right through happily on my plan, and then Saturday morning it's all wonked out. My routine is erratic, I'm invited to a party, or I'm bored and my mind wanders. So, I anticipate that and plan for it. I make sure I have a schedule, even if it's not filled with work. I volunteer to bring something to the party to share with everyone else. And, I keep my hands busy!
3. Dig in your heels. Sometimes, the best thing you can do for your own wellness is to get stubborn and adopt a "my way or the highway," mentality. No, that doesn't mean everyone else has to bend to your will, but 9 times out of 10 am able to stick to my plan in the face of chaos. It takes determination and sheer will, but again: real change takes REAL CHANGE.
4. Get a support system. I have clients and friends who text me in those hard times. It's not unusual for my phone to beep all weekend with messages like, "I'm at the wedding! They're bringing out the cake! Distract me!" Or, "at a bbq joint, not making eye contact with the dessert menu..." And, I send them to friends, as well! We all need our support systems and they really really help.
The article I linked to also has some great tips. You can get rid of your penchant for whatever is holding you back or just plain annoying you in your nutrition. Try some of these this weekend and remember: get out there and get healthy!
The article focuses on one detail: we crave what we eat a lot of. So, to crave healthy food you have to EAT healthy food! Simple, but not always easy! Well, not at first. Habits can be hard to establish, but luckily the habit of healthy eating has such quick rewards that sticking to it isn't as hard as we anticipate it will be.
The real clincher in this process goes back to one of my tools of goal-achievement: Intention. Simply put: doing stuff on purpose. Eating with the intent of training your tastebuds to crave different food takes focus, determination, and intention. Here are some ways you can achieve it:
1. Assess and alter your environment. Are you expecting yourself to not eat chocolate anymore, but you have bags of candy in the pantry for other people? Do you have habits that frequently put you face to face with what you're trying to avoid? Get rid of it! Change your routine! Change your pantry. Real change requires real change.
2. Look and plan ahead. For me, it's weekends. All week I trot right through happily on my plan, and then Saturday morning it's all wonked out. My routine is erratic, I'm invited to a party, or I'm bored and my mind wanders. So, I anticipate that and plan for it. I make sure I have a schedule, even if it's not filled with work. I volunteer to bring something to the party to share with everyone else. And, I keep my hands busy!
3. Dig in your heels. Sometimes, the best thing you can do for your own wellness is to get stubborn and adopt a "my way or the highway," mentality. No, that doesn't mean everyone else has to bend to your will, but 9 times out of 10 am able to stick to my plan in the face of chaos. It takes determination and sheer will, but again: real change takes REAL CHANGE.
4. Get a support system. I have clients and friends who text me in those hard times. It's not unusual for my phone to beep all weekend with messages like, "I'm at the wedding! They're bringing out the cake! Distract me!" Or, "at a bbq joint, not making eye contact with the dessert menu..." And, I send them to friends, as well! We all need our support systems and they really really help.
The article I linked to also has some great tips. You can get rid of your penchant for whatever is holding you back or just plain annoying you in your nutrition. Try some of these this weekend and remember: get out there and get healthy!
Wednesday, August 10, 2011
My Weighty Questions About America's Obesity
NPR has been airing "Living Large: Obesity in America," which focuses on not only the facts related to obesity but also the contributors. If you haven't heard it, check it out here. It's informative, factual, compassionate, and sobering.
What gets me about this series is the gap between what we know (we need to be healthier) and what we do (keep celebrating food). It brings up a lot of questions.
Fat Acceptance: should we accept overweight as a lifestyle? I'm a compassionate person; I don't feel at all comfortable with someone feeling shameful because of their size. On the other hand, I feel strongly compassionate about the need and responsibility we all have to manage our weight. Are television shows like Mike and Molly great because they celebrate people as they are, or harmful because they mainstream one of our biggest national epidemics? I don't know.
The Cost of Being Healthy: it tears at my soul to hear stories about low-income families who feel like they have to max out their calorie-per-dollar in food that is keeping their children in a state of malnutrition. There are numerous resources for eating healthfully on a budget, but the message isn't reaching the populations who need to hear it and learn it. What can we do?
The Behind-the-Scenes Agenda: there are plenty of conspiracy theorists, myself sometimes included, who will evangelize that at the root of our obesity problem lies a politician with a big fat wallet. Food manufacturers are called to task for their marketing tactics, but if their sales drop, people lose jobs and our economy suffers. Pharmaceutical companies are dependent on people being unhealthy. Plenty of advocates would be out of work if our problems were suddenly solved. The cynic in me asks, "what does America gain from this?" I don't want to know.
It's on my mind. I'm getting out there and getting healthy, but that won't be enough for long.
What's next?
What gets me about this series is the gap between what we know (we need to be healthier) and what we do (keep celebrating food). It brings up a lot of questions.
Fat Acceptance: should we accept overweight as a lifestyle? I'm a compassionate person; I don't feel at all comfortable with someone feeling shameful because of their size. On the other hand, I feel strongly compassionate about the need and responsibility we all have to manage our weight. Are television shows like Mike and Molly great because they celebrate people as they are, or harmful because they mainstream one of our biggest national epidemics? I don't know.
The Cost of Being Healthy: it tears at my soul to hear stories about low-income families who feel like they have to max out their calorie-per-dollar in food that is keeping their children in a state of malnutrition. There are numerous resources for eating healthfully on a budget, but the message isn't reaching the populations who need to hear it and learn it. What can we do?
The Behind-the-Scenes Agenda: there are plenty of conspiracy theorists, myself sometimes included, who will evangelize that at the root of our obesity problem lies a politician with a big fat wallet. Food manufacturers are called to task for their marketing tactics, but if their sales drop, people lose jobs and our economy suffers. Pharmaceutical companies are dependent on people being unhealthy. Plenty of advocates would be out of work if our problems were suddenly solved. The cynic in me asks, "what does America gain from this?" I don't want to know.
It's on my mind. I'm getting out there and getting healthy, but that won't be enough for long.
What's next?
Monday, August 8, 2011
How to Not Make Your Kid Eat Like a Trucker
So last week I wrote about how to survive a road trip without eating exclusively from drive-thrus and gas stations. Today, we're sharing the love with our kiddos: those backseat drivers who never have to pee until we've just left the rest area, are always hungry for whatever we don't have, and in my personal experience, want to hear "Computer Assisted Design" by They Might Be Giants 50 kazillion times in a row.
But we love 'em, so we do it! And also, we make sure their little tummies have lots of good healthy food to eat (because who knows what their grandparents will give them to eat when you get there).
The basics for getting kids to eat healthy on the road are pretty much same as for yourself: plan it, and do it! Here's what I have found helps a lot:
1. Include them in the plan. Kids are waaay more likely to eat stuff that they help make. So, ask them what kind of snacks they'd like to have in the car, and give them a few options to choose between (all stuff you're cool with, of course). I'll usually put together little snack-size ziplocks of blueberries, homemade muffins, or trail mix of raisins, Annie's Cheddar Bunnies, and sunflower seeds . Of course, on our last trip my precious angel decided he hated blueberries. All the more for me, kiddo!
2. Pack in advance. Same as you do for yourself, pack them a little snack bag. If you have the space, let them have their own insulated bag just for their snacks. Make sure to include bottled water so you don't rely on juice boxes or, worse, soda. Silly straws are good for making water fun. It works for grown-ups, too.
3. Scope out the nutritious kids' menus. Or better yet, skip them entirely. Kids' menus are a joke these days, full of fat and calories and with portion sizes that are large enough for an adult! But, I was shocked to see salad on the kids' menu at McAlister's and also dismayed to see at Panera that the kids' grilled cheese had fewer calories than peanut better and jelly. When my son ate a PB&J there, I knew why: they put half the jar of jelly on his sandwich. Scrape off what you can to limit the sugar, supplement your own sides (applesauce, raisins, etc.), and always be prepared to have a picnic! Rest areas are superb places to have a healthy lunch and let the kids run around in nature's playground. Have you ever been in one of those fast food playplaces? Grody to the max!!!
4. Set the expectation early. If kids think that eating in fast food restaurants is a treat, they will be set up for a lifetime of disappointment. Eating fast food is only going to make them sick and overweight as adults. So, talk before your trip about the things you are going to do to eat energy food that is really good for playing and having fun. You have to walk the talk, mom and dad!
Eating healthy on the road is challenging, it's true. You have to plan and do extra work. Get over it. When you and your children have energy and feel good, that time is so well worth it. Before you hit the road, pack your cooler! It will make it so much easier to get out there and get healthy!
But we love 'em, so we do it! And also, we make sure their little tummies have lots of good healthy food to eat (because who knows what their grandparents will give them to eat when you get there).
The basics for getting kids to eat healthy on the road are pretty much same as for yourself: plan it, and do it! Here's what I have found helps a lot:
1. Include them in the plan. Kids are waaay more likely to eat stuff that they help make. So, ask them what kind of snacks they'd like to have in the car, and give them a few options to choose between (all stuff you're cool with, of course). I'll usually put together little snack-size ziplocks of blueberries, homemade muffins, or trail mix of raisins, Annie's Cheddar Bunnies, and sunflower seeds . Of course, on our last trip my precious angel decided he hated blueberries. All the more for me, kiddo!
2. Pack in advance. Same as you do for yourself, pack them a little snack bag. If you have the space, let them have their own insulated bag just for their snacks. Make sure to include bottled water so you don't rely on juice boxes or, worse, soda. Silly straws are good for making water fun. It works for grown-ups, too.
3. Scope out the nutritious kids' menus. Or better yet, skip them entirely. Kids' menus are a joke these days, full of fat and calories and with portion sizes that are large enough for an adult! But, I was shocked to see salad on the kids' menu at McAlister's and also dismayed to see at Panera that the kids' grilled cheese had fewer calories than peanut better and jelly. When my son ate a PB&J there, I knew why: they put half the jar of jelly on his sandwich. Scrape off what you can to limit the sugar, supplement your own sides (applesauce, raisins, etc.), and always be prepared to have a picnic! Rest areas are superb places to have a healthy lunch and let the kids run around in nature's playground. Have you ever been in one of those fast food playplaces? Grody to the max!!!
4. Set the expectation early. If kids think that eating in fast food restaurants is a treat, they will be set up for a lifetime of disappointment. Eating fast food is only going to make them sick and overweight as adults. So, talk before your trip about the things you are going to do to eat energy food that is really good for playing and having fun. You have to walk the talk, mom and dad!
Eating healthy on the road is challenging, it's true. You have to plan and do extra work. Get over it. When you and your children have energy and feel good, that time is so well worth it. Before you hit the road, pack your cooler! It will make it so much easier to get out there and get healthy!
Thursday, August 4, 2011
How to Not Eat Like a Trucker
Vacation ended for me on Tuesday, and I am so glad to get back to my 100% clean eats. Yeah, I ate a couple of cheeseburgers, some waffle fries, a few cookies, and some ice cream on vacation, which had me feeling kind of slimy. But, I also packed my ice chest full of berries, clean-eating sandwiches, water, apples, and almonds for snacking and was able to eat pretty well on the road with a little planning and good old-fashioned stubborness.
I can clearly remember the day I stopped eating fast food. I was in the car, in the Wendy's drive-thru, trying in vain to find something for dinner that wouldn't wreck my nutrition and make me feel gross. It wasn't possible, and I realized, "I could have avoided this if I had just made myself a *&%$ing sandwich." (Sometimes I think in curse words even though I don't say them out loud.) From that point forward, I was done with fast food, and I packed my ice chest of sandwiches, little baggies of snacks, and everything I needed to stay fueled on the road. That was about four years ago, and I haven't had fast food since. Here's how:
1. I pack snacks. It does take some planning and time, but before I leave on a trip I pack little ziplocks or tupperwares of berries, sliced apples, carrot sticks, raw almonds, etc. to snack on. I don't do this randomly: I think out how many snacks I will need in a day and make sure I have enough. I'll also make some little peanut butter and jelly sandwiches and put some natural peanut butter in a small plastic container that I can use for dipping my apple slices into. I'll also throw in a knife, a fork, and a cutting board just to be safe.
2. I look for restaurants that serve healthy or healthified food. If I have my big cooler with me and access to lots of ice I will go so far as to make salads and pack them with me. But, if not then I rely on some standbys for healthy or "healthified" foods: stuff I can easily modify to make healthy. These include Starbucks (they usually have fresh fruit, the egg white omlette isn't bad, and their oatmeal has saved me a number of times - SKIP the sugary toppings and stick with walnuts and raisins), Panera Bread (they have calorie counts on their menu, their salads are great, and they have fresh fruit), and McAlister's Deli (fresh salads and sandwiches, and a kid's menu that actually includes salad. Whaaaat?). These are usually easy to find with a smart phone that has a map feature, and if there aren't any nearby, well aren't you glad you packed that cooler? :)
3. I don't consider fast food to be a splurge. Sometimes people tell me that they "splurge" on fast food and I just shudder. Nothing could be further from the truth. Yes, there are times when I eat something unhealthy just because I am craving it or I want to (the chocolate frozen yogurt with little pieces of peanut butter cups in it wasn't exactly necessary) but I never consider it a splurge or a treat in any way. Eating junk food is not a treat, it is a diversion, and one that should be taken with caution and a prepared mind. Please please please don't trick yourself into believing that you deserve to eat junky food! You deserve good, clean, healthy food that will make you feel good!
My road trip was about 80% healthy thanks to planning and a positive attitude that I could do it. You can do it! Next time, I'll focus on keeping the kiddos healthy on the road. That's a little trickier. :) Until then, have a wonderful day and as always, get out there and get healthy!
I can clearly remember the day I stopped eating fast food. I was in the car, in the Wendy's drive-thru, trying in vain to find something for dinner that wouldn't wreck my nutrition and make me feel gross. It wasn't possible, and I realized, "I could have avoided this if I had just made myself a *&%$ing sandwich." (Sometimes I think in curse words even though I don't say them out loud.) From that point forward, I was done with fast food, and I packed my ice chest of sandwiches, little baggies of snacks, and everything I needed to stay fueled on the road. That was about four years ago, and I haven't had fast food since. Here's how:
1. I pack snacks. It does take some planning and time, but before I leave on a trip I pack little ziplocks or tupperwares of berries, sliced apples, carrot sticks, raw almonds, etc. to snack on. I don't do this randomly: I think out how many snacks I will need in a day and make sure I have enough. I'll also make some little peanut butter and jelly sandwiches and put some natural peanut butter in a small plastic container that I can use for dipping my apple slices into. I'll also throw in a knife, a fork, and a cutting board just to be safe.
2. I look for restaurants that serve healthy or healthified food. If I have my big cooler with me and access to lots of ice I will go so far as to make salads and pack them with me. But, if not then I rely on some standbys for healthy or "healthified" foods: stuff I can easily modify to make healthy. These include Starbucks (they usually have fresh fruit, the egg white omlette isn't bad, and their oatmeal has saved me a number of times - SKIP the sugary toppings and stick with walnuts and raisins), Panera Bread (they have calorie counts on their menu, their salads are great, and they have fresh fruit), and McAlister's Deli (fresh salads and sandwiches, and a kid's menu that actually includes salad. Whaaaat?). These are usually easy to find with a smart phone that has a map feature, and if there aren't any nearby, well aren't you glad you packed that cooler? :)
3. I don't consider fast food to be a splurge. Sometimes people tell me that they "splurge" on fast food and I just shudder. Nothing could be further from the truth. Yes, there are times when I eat something unhealthy just because I am craving it or I want to (the chocolate frozen yogurt with little pieces of peanut butter cups in it wasn't exactly necessary) but I never consider it a splurge or a treat in any way. Eating junk food is not a treat, it is a diversion, and one that should be taken with caution and a prepared mind. Please please please don't trick yourself into believing that you deserve to eat junky food! You deserve good, clean, healthy food that will make you feel good!
My road trip was about 80% healthy thanks to planning and a positive attitude that I could do it. You can do it! Next time, I'll focus on keeping the kiddos healthy on the road. That's a little trickier. :) Until then, have a wonderful day and as always, get out there and get healthy!
Wednesday, August 3, 2011
My 5k to Couch Training Program
Whew! I'm back from a whirlwind vacation and...wow...yeah. That was a crazy week. I always feel the need to detox a little after a vacation because of the inevitable road food, stress, and wear and tear of traveling. You know how it is. But this time, the detox is more like shock therapy, because life changed a lot for me while I was gone.
Before we left, I laid out my workout clothes for the morning after our return. I always do this so no matter how late it is, my first workout back isn't hijacked just because I was too pooped to prepare for it. It feels great to know that when I get home, my real life can pick up right where I left off. But this time, those clothes stayed where I left them. Thanks to too much activity, stress, and fun on my vacation, I'm on an exercise hiatus for a few weeks. My husband is referring to it as my "5k to Couch," program. He's right: I need to spend some time on the couch! And yes, it is driving me crazy.
You know I like to live in that high-energy zone where I am always challenging myself, pushing my fitness limits, and training for something new. In wellness-speak, this happy zone is called, "flow." Flow is when your challenges are equal to your ability to manage them. In other words, it's that place where you feel like everything is good: you're challenged, but not overwhelmed. You're managing life, but not bored. You're in flow! As a wellness coach, I help people achieve and manage flow, and I also do things to keep myself in flow. Since I've gotten pregnant, my workouts have changed a lot, but the challenge has remained equal to my ability, so I've stayed in this happy flowy place.
Now that I've been *ahem* advised to slow down, I'm faced with a truly scary proposition: no exercise. I haven't been told I can't exercise at all, but I need to stay off my feet for a while and take it easy. It's scary for me to think about not being active; it's my lifeblood. But, I obviously have bigger fish to fry for the next 11 weeks. I have to deal.
I was pretty down about it and could feel myself atrophying just at the thought of a sedentary lifestyle. I'd been in such a euphoric state of flow and I didn't want to let go of it.That's when a wonderful friend (and wellness coach buddy) helped me realize that really, I'm just entering a new type of flow. The challenge...well, it might be a little above my ability. LOL Truly resting? Wow, that's new for me. The only time I have actually acheived it is by doctor mandate. But, I love a challenge. So, I've spent a lot of today embracing this new flow. It was weird to sleep in this morning, and I didn't go swim at lunch. But, baby is way more important.
The 5k to Couch training program is in effect, and so far I am an A+ student! :)
Being active is a big part of holistic health, but there are times when our emotional, mental, spiritual, and nutritional health take the front seat. For the next 11 weeks (OMG JUST 11 WEEKS?!?!?) I'll be flowing in a new direction.
Are you in flow? What does flow mean to you? Let me know, and as always, get out there and get healthy!
Before we left, I laid out my workout clothes for the morning after our return. I always do this so no matter how late it is, my first workout back isn't hijacked just because I was too pooped to prepare for it. It feels great to know that when I get home, my real life can pick up right where I left off. But this time, those clothes stayed where I left them. Thanks to too much activity, stress, and fun on my vacation, I'm on an exercise hiatus for a few weeks. My husband is referring to it as my "5k to Couch," program. He's right: I need to spend some time on the couch! And yes, it is driving me crazy.
You know I like to live in that high-energy zone where I am always challenging myself, pushing my fitness limits, and training for something new. In wellness-speak, this happy zone is called, "flow." Flow is when your challenges are equal to your ability to manage them. In other words, it's that place where you feel like everything is good: you're challenged, but not overwhelmed. You're managing life, but not bored. You're in flow! As a wellness coach, I help people achieve and manage flow, and I also do things to keep myself in flow. Since I've gotten pregnant, my workouts have changed a lot, but the challenge has remained equal to my ability, so I've stayed in this happy flowy place.
Now that I've been *ahem* advised to slow down, I'm faced with a truly scary proposition: no exercise. I haven't been told I can't exercise at all, but I need to stay off my feet for a while and take it easy. It's scary for me to think about not being active; it's my lifeblood. But, I obviously have bigger fish to fry for the next 11 weeks. I have to deal.
I was pretty down about it and could feel myself atrophying just at the thought of a sedentary lifestyle. I'd been in such a euphoric state of flow and I didn't want to let go of it.That's when a wonderful friend (and wellness coach buddy) helped me realize that really, I'm just entering a new type of flow. The challenge...well, it might be a little above my ability. LOL Truly resting? Wow, that's new for me. The only time I have actually acheived it is by doctor mandate. But, I love a challenge. So, I've spent a lot of today embracing this new flow. It was weird to sleep in this morning, and I didn't go swim at lunch. But, baby is way more important.
The 5k to Couch training program is in effect, and so far I am an A+ student! :)
Being active is a big part of holistic health, but there are times when our emotional, mental, spiritual, and nutritional health take the front seat. For the next 11 weeks (OMG JUST 11 WEEKS?!?!?) I'll be flowing in a new direction.
Are you in flow? What does flow mean to you? Let me know, and as always, get out there and get healthy!
Subscribe to:
Posts (Atom)