Family Wellness: Pay to Weigh

It's Family Wellness Week - all about getting and keeping your family fit together. Today, a focus on a family weight loss program that I love because it hits the participants where they can feel it - in the pocketbook!

When a friend of mine told me that she was meeting her family at the grocery store to weigh in on the big scale near the door, I had to hear more.  The story that followed made me laugh, think, and smile, because it was exactly what families should be doing to get healthy together: find what motivates and is fun for them, and create an environment that breeds success!  Here's my interview with her:

How did you guys come up with this idea?!?
The idea came from one of my cousins... she’s always trying to motivate and make money at the same time; she’s funny that way. My family is probably no different from any other. We range from the size zero to the high 20’s but every once and a while a group of us will get together and decide it’s time to do something about the weight gain.

What are the rules?
No real rules except for paying and weighing every two weeks. You can do whatever you want to lose the weight. If you gain weight you have to pay an extra $1 per pound into the pot. There are prizes every two weeks for the two people who have lost the most weight and they don’t have to pay in that week. The prizes are usually some small thing like wrist weights or a healthy cookbook.

Why did you choose the grocery store as your weigh-in spot?
The grocery store is convenient and centrally located to our houses, and it’s not private so it motivates you to at least do something. If you choose not to weigh in, which some do, you can pay out for that week; $10 to skip (remember I told you my cousin likes to make money!)

How much weight have you all lost?
I’m not sure how much we’ve lost collectively, we haven’t tallied and probably won’t until it’s all said and done. We have a family reunion in June and we will give the results and the money out then. The overall winner gets 75% of the pot; second place gets 15% and third gets 10%, right now I believe the pots at about $400, with a month to go it could get bigger!

How long will you do this challenge?
We've learned it’s best to keep it short. We’ve been doing it for about 3 or 4 months and in the beginning we were all excited about it, but as we move to a longer period more and more people are buying out of weighing in. This could be a strategy for some and laziness for others... I guess we’ll find out at the reunion!

I love this.  Love it!  The key here is that this family is doing something age-appropriate for the participants, general enough to include everyone, and challenging enough to inspire some friendly competition.  I can't wait to hear how she does (she's already lost quite a bit and feels incredible) and how it all goes down at the reunion.

How can your family use this story to inspire wellness at home? Take time today to get creative about family fitness...it can really pay off! (hardy har har)

Go out there and be healthy!

Family Wellness: The Triathlon Club

My son and I started a new club yesterday: the Triathlon Club. Only  people who have done a triathlon can be in it, and since he completed his first pint-sized version this weekend, the club now has two members: him and me!  We have our first meeting coming up at the local pool to practice for his next race and I am going to try very hard to project my personal brand of insanity training on him. Promise. For real!

This week is all about family fitness - getting everyone together to make getting healthy a family goal, priority, and project. Not only does group fitness increase the fun factor of getting in shape, it can provide a strong sense of unity, accountability, and immense satisfaction when you reach your goal together.

When I was a kid, my dad was my exercise inspiration.  As one of the most disciplined people I know, he got up and ran every single morning, even on Christmas, which was just completely insane to me as a kid (it now sounds like a heavenly idea).  I watched him complete races, borrowed his race t-shirts so I could feel like a runner too, and started running alongside him as a high schooler with my inhaler in a death grip.  When I wasn't sure I would ever be a good runner, he confided that when he started, he couldn't even run a block. Some people are gifted athletes and some people get there by way of sheer grit and blind ambition. I'm a proud card-carrying member of the second group! 

I'm looking forward to sharing some stories of families getting fit together and also hearing yours. For now, some ideas for how to discover your family's fitness niche:

1. Try anything! It's easy to pigeonhole our kids into what we think they would excel at only to be surprised later with what they want to do. Try a variety of activities together and let go of your expectations that any of you will be a phenom, or that its even required to be good at a sport to participate in it.  If being skilled was a prerequesite, I would have been kicked out of the gym a long time ago!

2. Cheer for each other and applaud the effort. Just because you're getting healthy together doesn't mean you have to be doing the same thing. Cheer each other on no matter what you're trying, and create as many positive experiences as you can.  When kids feel supported and successful, they are way more likely to try "try again."  Same goes for us grown-up kids, too. :)

3. Set a family goal. Whether it is to lose weight, complete a race, or (my personal goal) learn how to do a flip turn in the pool, set it and tackle it together. Don't worry about being the example for once; instead, be the teammate.

Summer is a great time to set family fitness goals.  This week, set aside some to talk with your family about what you want to learn how to do by Labor Day and ask about their fitness dreams. You might be surprised what you have in common.

Now go be healthy!

Not Buyin' It

On Friday I was listening to NPR, as usual, and heard this report on the new "regulations" that will be imposed on food marketers in five years or so, related to how they can market junk food to kids.  It was all about how the "regulations," (in quotes because they're pretty much optional) are not likely to make much of a difference in how food is marketed to kids, and what a shame it is.

And it is a shame.

But here's the thing - the whole time I was listening, nodding, and pumping my fist while grimacing at my radio, one thought was going through my mind:

Just don't buy it.  Don't buy the crap!

Food marketers spend a lot of money selling food to kids.  But the last time I was at the grocery store, all of the people pushing the buggies and swiping the debit cards were adults.  I don't know any kids who are making the grocery list, going to the store, and buying the family's food for the week ahead.  Guess what: it doesn't make one lick of difference what the food marketers say. YOU CHOOSE. 

I have a kiddo, I know how it is.  They have their sweet little faces and they use their magic words and you love them.  Uh huh.  Been there!

Here's how to limit the number of times your darling angel asks if he can please, pretty please, clog his arteries with partially hydrogenated vegetable oil:

1. Turn off the TV and radio.  Listen to your iPod.  DVR your shows and fast forward through commercials. Watch PBS. The only food I've seen advertised there is raisins.

2. Learn about nutrition so you can explain why you're saying no. 

3. Remember, they may hold the air time, but you hold the wallet.

Food marketing regulations may not go into effect for five years, but you can start creating a healthy family now! 

Good day!

Does your wellness need a bodyguard? Protect it!

This week has been about the influences around us that can pull us in either direction on the wellness path: towards increased health and vitality or away from it.  We've talked about the negative influences of the media, and creating positive influences from the people and other outlets around us.  Today, it's time to put on our game faces and talk about the real-life people who just plain refuse to believe that we really honestly not only want to be healthy, but intend to against all odds.

I am talking about feeders.

Feeders can very easily seem like nice, well-meaning people... until they decide to stop and get doughnuts on the way to work and plop one on your desk. They'll use guilt, peer pressure, and sometimes intimidation to entice you to entertain them by going "off your diet," and eating whatever confection they've created. 

But the thing is, we're not on a diet, are we?  No, this is your health for life. And the truth is that while one doughnut will not catapult you into a life of depravity, if it's not in your wellness plan then it's just not in your wellness plan and that's all there is to it.  Feeders have a hard time accepting this, but they just cannot believe that you meant what you said about maintaining your weight loss and eating healthy. 

Do you know a feeder?  Are you one?  Don't worry - your wellness goals are your goals and not up for negotiation.  You meant it when you set (and achieved) your wellness goals, and no one has to believe you but you.

Go protect them.

Healthy Snacks for Kids

Okay, yesterday I gave you my five fundamentals of raising a healthy eater, and today I have some recipes to try at home.  Now, let me just tell you now that I am not a chef. I prepare food. Just want to manage that expectation. :) I keep food verrrry simple and use as few ingredients as possible. 


Stuff I Make
Ants on a Log (great for kids to help with!)
Slice one apple and add about 1 tsp of freshly ground peanut or almond butter on each slice. Then place three or four raisins on the peanut/almond butter
*Make sure that your PB is all natural, preferably fresh ground. You can usually grind it yourself at Fresh Market or Earth Fare, or ask your grocery store deli. Smuckers also makes a good all-natural PB.


Pita Pizza
Using one half of an Arnold's 100% Whole Wheat Sandwich Thin, Ezekiel English Muffin, or whole wheat pita, put about 1-2 tbsp of all-natural tomato sauce.  I usually use Classico or Prego All-Natural. Add 1 thin slice of Boar's Head Pepperoni, sliced at your grocery deli, and add a little more than a pinch of mozzarella cheese. Bake at 350 for about 5-8 minutes.


Turkey Quesadilla
I bake a boneless turkey breast each week and use it for salads and sandwiches. It's healthier and cheaper than deli meat.  You can use some of it for this!
Using one Toufayan Low-carb Wrap, spread about two tablespoons of plain, nonfat Greek yogurt over half.  Then scatter about 3 oz of shredded baked turkey over that, and sprinkle on about 1/3 cup of shredded cheese (I usually use cheddar because that's what I have).  Add some chili powder (just a little, it is for the kids after all), fold it over, and bake at 350 for about 10 minutes.  Slice into little triangles and serve warm.  I have to keep from eating all of these.


Sweet and Salty Trail Mix
This is great for throwing into a container during errands.
1/2 cup Annie's Homegrown Bunny Grahams
1/2 cup Annie's Homegrown Cheddar Bunnies
1/4 cup raisins
1/4 cup unsalted sunflower seeds


Mix it all up and portion it out. Just watch the portions because this is easy to eat a lot of.


I also visit The Gracious Pantry for oodles of recipes (she is much more skilled than I).


Stuff I Buy
I try not to buy a lot of packaged snacks, but it's hard to avoid sometimes.  When I do, I always read the ingredients to make sure that what I am buying is just as good as what I could make at home. Also, check out my Simple Swaps for Clean Eating for a reminder that just about anything you like to eat has a healthier option.


Chobani Champions Yogurt  
Just about anything from Barbara's Bakery
Fruit.  Just plain old fruit.  It's pretty awesome.


Unhealthy eating is just not necessary anymore as it's becoming easier to find affordable alternatives for the things we used to think we had to give up to eat clean. Don't assume your kids want junk food, and don't assume that there isn't a way to healthify it when they do!  Just look at the basic ingredients and challenge yourself to find a healthier alternative...if I can do it, so can you!


Bon appetit!

How to train your kiddo...to eat clean

When my son started eating solid food, I renewed my commitment to clean eating.  Adults make decisions all day about what to eat, but kids pretty much have to eat what they're given. Okay, we all know that doesn't exactly happen all of the time, but I figured that I'd get a head start on getting him to be a healthy eater before he learned how to say, "that's gross," or "I hate {insert name of food}."  Anyway, along the way, I came up with some fundamental truths about raising a clean eater.  I'll share them with you here, and if you have any to add please let me know!  We're all in this healthy-kids thing together.

1. Manage the expectations.  Food is marketed to kids as being fun, but as soon as we start expecting food to be anything other than fuel to get from Point A to Point B, we start developing emotional eating patterns that benefit no one.  You can leverage that by not creating the expectation that food is going to be a party in their mouth.  How?  Explain the function food instead of building it up to be an experience.  I was shocked the day that I heard my son tell someone that "chocolate won't fill you up," and then realized it was because I say it a lot at my house!  I also spend time explaining that he needs to eat his turkey sandwich so he can build strong muscles and eat his apple so he has energy to play, instead of telling him to eat it because it's good for him or because I said so.  A snack is something to eat because your body needs food.  It's not a game or a hobby.

2. Keep it real. Limit processed foods and avoid fast food altogether.  Pretty much anything your family likes to eat can be made healthier if you take the time to read package labels and find a more suitable version of what you want, and in the process you'll be teaching them to expect fresh ingredients and flavor.  The less processed junk your kids eat now, the better their chances for not wanting to eat it as they get older.  Besides, you don't need it either, which brings to me fundamental numero three...

3. Model healthy behavior.  We all know that kids learn way more from what they see us do than from what they hear us say.  "Eat as I say and not as I eat," is no good for anyone and will just make your kids ignore and resent your suggestions.

4. Let them help and eat with them.  I've found that my son is much more likely to try something new when he helped me make it.  This completely backfired on me when we made a veggie lasagna together, but pita pizzas and ants on a log have been great hits.  I also make sure to serve some out for myself and eat with him, and I think it helps drive home the idea we're in this healthy thing together.

5. Never use food as a reward.  Ooooh, this is a tough one. It is so hard to keep myself from saying, "if you're good....." and promise a cookie, frozen yogurt, or whatever to guarantee 20 minutes of stress-free shopping (which, come on, never really happens).  It's so tempting, but trust me, it will only set them up for food issues down the road. Food is not a reward, or a treat, or a special occasion.  It is a tool that we use to keep our bodies going. Bribe them with something else. :)

As adults, we are conditioned to expect our food to be saturated with sweetness and flavor, and as a result our tastebuds are sometimes underwhelmed when we taste something natural for the first time.  Luckily, that changes pretty fast and we soon begin to wonder how we could possibly have eaten the processed crap we used to.  Hopefully, kids don't have to go through that because their taste buds are not yet in that state of sugar shock.  Take advantage of it and set your little genius up for a lfietime of healthy eating habits!

Tomorrow, healthy snacks to try with your kiddos.

Good day!

Sugar: Knock it out in 4 steps

Sugar.

Some people say it's the devil.  I have been one of those people!  Truth is, when you've got sugar cravings or you're trying to reduce it in your nutrition, it can definitely feel like you're fighting a losing battle.  But rest assured, it can be done and is well worth it.  It's not easy, it's NOT EASY.
It. Is. Not. Easy.  Seriously.  But it is sooooo worth it.
Here's how:

1. Know your sugar. Sugar goes by many names, and lurks in just about every processed food, even clean products.  We have gotten so conditioned to expect sweet foods in our society that sometimes sugar is one of the first few ingredients listed.  Since ingredients are listed in order of quantity, this is a huge tip-off.  Look at the ingredients and the nutrition label to see what kinds of sugar are in the food and how many grams. 

2. Do the mental work. Getting off sugar is mostly mental. You will crave it, but that's just your brain wanting it.  You don't need processed sugar.  You just want it.  Luckily, in the next step, we can change that.

3. Re-train your tastebuds. It doesn't take as long as you think, but give it a few days or maybe a week for your tongue to get used to the taste of food without added sugar.  Expect your tongue to turn into an angry toddler at first, kicking and screaming for the sugar it knows and loves. Cut it some slack, it didn't know you were going to do this!  But once you break it's will and it realizes who is in charge, it will grow up and begin to like the actual taste of real food.  Trust me, this is a hard step but it doesn't take long.

4. Notice the difference between sweet and sugar.  Our tastebuds are conditioned for astronomical levels of sweetness.  If you eat a traditional baked good after a few weeks of not having processed sugar you'll be shocked at how saturated it is with sweetness.  But, plenty of food is naturally sweet without added sugar!  Eventually, these naturally sweet foods will become your base and your tastebuds will recognize them as all you need to satisfy your sweet tooth.

The next time you have a sugar craving, stop and ask yourself whether it is sweet or sugar that you really want.  Eat a mango, a handful of strawberries, or mix some fresh blueberries into plain greek yogurt.  Give your tastebuds a chance to appreciate the difference, they're smarter than you think!

Good day!

Psst...did you know you can subscribe to this blog via email?  Just enter your email address into the box at the top right of this webpage!

Sabotage City On the MOVE!



Mississippi in Motion is a 12-week program
focused on healthier lifestyles.

 On Monday I lamented about my frustration after a visit to what I call a "sabotage city": a place where even with education about how to live a healthy lifestyle, lack of access to a variety of healthy food products sabotages its residents and keeps them locked down in a cycle of obesity and disease.

Then, yesterday I saw this video on Twitter.  It shares the news of a health campaign called Mississippi in Motion, which aims to increase the health of Mississippi residents through education and events around the state to promote wellness.  If you're a Mississippi resident, as many of my close friends are, please check it out!

And if you don't live in Mississippi, send it to someone who does or someone who knows someone who does. 

Sabotage Cities are everywhere, and I know this is only a drop in the bucket in what we can do about them, but it's better than what I had on Monday!

Please share this!

Good day!

Sabotage City!

A couple of things occurred over the weekend that made me think a lot about access to healthy resources in our communities.  The first was was bantering with the friend of a friend on Facebook about obesity being a product of miseducation rather than personal choices, and the second was traveling across the south to visit my bestest girlfriends in semi-rural Mississippi.

My friend's friend made the assertion that obesity is less the fault of someone making destructive choices than the fault of the community at large for demonizing being overweight and not educating people about how to be healthy. I disagreed.  While education is important, ultimately it is the hand-to-mouth actions that we each take as independent adults that influence our weight, and it doesn't take an advanced degree to figure out that the path to wellness is not paved with doughnuts.  He countered that we should accept our country as a population of overeaters and overweight people.  I was incredulous.

Then I ventured outside of my insulated, utopic, upper-middle class environment and realized that I am a lucky, lucky lady.  I live in a community with at least three organic grocery stores, multiple weekly farmer's markets, health food stores and restaurants, and whole grain/gluten free/vegan/everything else you can imagine products on the shelves of my corner grocery store.  As I walked the aisles of a grocery store in this affluent north Mississippi community, it was very challenging to find products that met my personal standards for nutrition. Instead, I was surrounded by high-sugar, overly-processed, preservative-laden food...and the parents who buy it for their kids because they just don't have any other choice.  They live in a Sabotage City.  It made me so sad. 

And it made me so angry because how can our country get healthier when we can't even find healthy food in our grocery stores?  I do believe that you can shop and eat healthy even in a Sabotage City by eating clean: veggies, fruits, and lean meats.  I even blogged about it back in May of last year.  But with kids in the house, even the most staunchly healthy clean-eating families are likely not going to live on produce and lean meats alone.  They need access to whole grain breads, pastas, rice, cereals, and most importantly, the education necessary to know why its important to choose those products. 

When I got home yesterday, I went to the grocery store to stock up for the week ahead.  As I filled my buggy with the healthy products I had taken for granted, I was overwhelmed with frustration.  Bringing education about healthy choices to a community is vital...and providing access to healthy products is non-negotiable.  I still contend that our health is dictated by our choices.  We need better choices.  

How do we do that?  How can I help?

Signed,
Frustrated

Rise Against the Wind

Yesterday in my Daily Dose; a morning health affirmation that I send via Twitter, email, and post on my Facebook fan page; I posted the following:

A kite rises against the wind that pushes it. When you use your wellness challenges as agents for change, you can soar too! Try it today!


It occurred to me later in the day that using a challenge as a change agent is one of those things that are easier said than done.  Nice idea, Healthy Heather, but let's get real!  Well, chillax people, I'm going to explain what I meant right now. 
 
When I use a challenge as a catalyst for change, I first dissect it into smaller pieces that are easier for me to handle.  Then, I take each piece and find a way to either make it work for me or eliminate it. 
 
For example, let's say you want to want to increase your cardio, but you don't think you have the time.  I might start by asking myself some honest questions about why I am not making time for it now, such as:
 
1. If I had an extra hour in my day, how would I spend it? 
2. If "cardio" was not my first response, why is that?  What would I rather be doing instead?
3. What is it about cardio that is preventing me from finding the time to do it?
 
Ideally, the answers to these questions are going to help me get to a place of reality about why I am not making time for cardio.  They may include, "I'd spend that time running errands," or "I'd rather spend time with my family," and "treadmills and ellipticals are boring, I am too busy for that."  All valid responses, and all helpful for figuring out how to use these challenges as change agents. 
 
People make time for what's important.  If getting extra cardio is important to you, then you'll find a way to take these challenges and make them positive.  Here's how:
 
Challenge: I have errands to run during the day that prevent me from doing extra cardio.
Positive Spin: Since I am already out and about, I can put on my exercise clothes before I leave and make a scheduled group fitness class one of my stops for the day. 
Reality: Most of the errands we run each day can be consolidated or eliminated with some smart thinking, leaving time for exercise. Half the times I go to Target, I don't really need to be there.
 
Challenge: I'd rather spend time with my family than exercise.
Positive Spin: I can be an example to my kids and spouse by making the time to take care of my health.  We can exercise together on some days, and other days just be more active.
Reality: You'd be suprised how many calories you can burn just kicking or catching a ball at the park.  Or, buy some inexpensive phys ed cones and challenge each other at feats of speed and agility.  After 20 or 30 minutes of yukking it up, you'll have the extra cardio done.
 
Challenge: I have better things to do with my time than walk on a treadmill.
Positive Spin: I can get extra cardio from a wide variety of sources including group classes, cycling, boot camp, kettlebells, or a walk in the park.
Reality: Sometimes cardio can be mundane, but you'd probably be suprised to find out how much variety there is in your town for mid-day cardio.  A spinning class is definitely going to keep you awake!
 
The point of this exercise is to see challenges in positive ways and to inject some reality (without pity) into our excuse-making habits.  The reality is that we make time for what we really want to do.  The excuses we make are just our lazy brain's attempt at self-preservation.  Don't take your challenges at face value! Find out what they're really all about, and massage them until they are nicer to you...and I think you'll find that you feel like a kite rising against the wind, soaring above what you thought was possible.
 
Try it today!