It's About Time
If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.
Friday, January 11, 2013
Childhood is the time when kids establish eating patterns that can last a lifetime. Teach your children how to make informed nutritious food choices with these suggestions from Jennie McCary, MS, RD, LD, community nutritionist for the Albuquerque Public Schools and chair of the New Mexico Action for Healthy Kids.
Kids Need 5 A Day
Help children get at least five servings of fruits and vegetables each day with these strategies.
- Keep fruits and veggies readily available where kids can see them (e.g., on the counter or table) and leave washed, cut, ready-to-eat produce on the top shelf in the fridge.
- Involve kids in meal planning and preparation. Let younger children wash spinach, tear up lettuce or peel carrots. Teach older kids how to use a knife safely by cutting veggies to toss into a stir-fry.
- Make fruit beverages. Fruit smoothies are popular with kids and when made with yogurt or milk can also be a great way to add more calcium.
- Freeze fruits. Frozen grapes and melon are a fun, refreshing treat for kids, especially on hot summer days.
- Play hide-and-seek with fruits and veggies. Blend cooked cauliflower or sweet potatoes into traditional mashed potatoes, or shred carrots and zucchini into spaghetti sauce.
- Start a small garden. Most kids will eat vegetables they helped grow.
The Importance of Breakfast
A basic breakfast should be a balance of carbo-hydrate, protein and fat from two to three food groups: for example, try serving a whole grain, low-fat milk and fruit. But don’t get overwhelmed by the task of making a traditional breakfast. Leftovers or grab-and-go items, such as squeezable yogurt and a granola bar, work as well as more conventional fare. Foods that can be eaten on the go include a mini bagel with cream cheese; a peanut butter and jelly sandwich; or a piece of fruit and a bag of dry, unsweetened cereal.
Get kids to buy into breakfast by involving them in the planning and preparation. For young kids, this can be as simple as having them set the table or pour the cereal or milk. Empower your children by letting them decide what to eat, but give them a choice between two nutritious foods.
Feeding Overweight Kids
If your child is overweight, what can you do? Diets are not recommended for growing kids and teens. Instead of weight loss, emphasize positive eating and physical activity changes. Try these suggestions:
- Eat dinner together as a family so you can monitor what your kids are eating daily.
- Sit down at the table, where you can teach kids how to eat more slowly, pay attention to their hunger and avoid the mindless eating that may occur when watching television.
- Involve kids in planning menus, shopping for food and preparing meals.
- Make high-fiber fruits and vegetables a part of every meal.
- Focus on offering lower-calorie, nutrient-rich meals and snacks without severely restricting food intake.
- Buy healthier foods and keep them easily accessible in the fridge and cupboards and on the counter. Keep sweets, chips and soda out of sight or out of the house.
- Limit sweetened beverages, including soda and fruit drinks, to an occasional treat.
- Reduce television watching and computer/video time to less than 2 hours a day.
- Promote physical activity as a family by taking walks, playing outdoor games and riding bikes together.
Quick & Healthy After-School Snacks
Nutritious snacking is an important part of every kid’s diet. Here are some winning combos to try:
- peanut butter and jelly sandwich topped with sliced bananas or apples
- carrot and cucumber sticks drizzled with low-fat dressing
- apple slices dipped in peanut butter
- grapes and pear slices with cheese cubes
- fruit skewers dipped in yogurt
- whole-grain crackers with low-fat cheese slices
- pita bread with hummus
- air-popped popcorn
- yogurt with granola and banana slices
- homemade trail mix (raisins, peanuts, whole-grain cereal)
- bean burrito
Wednesday, January 2, 2013
|Ralph Waldo Emerson-About 1859|
|Lisa Mathews-About 2013|
I hope to someday become a trainer that is constantly being quoted for their wisdom. I have actually heard some of my clients repeat some of the things I say but it isn’t necessarily because intelligent things flow out of my mouth. I thought I would team up with another wise and educated person and together we could motivate you to jump into the New Year with courage and enthusiasm. Ralph Waldo Emerson, “The reward of a thing well done is having done it.” (One of Ralph’s quotes) and I want to make this year “so yummy.” (One of my famous lines) You can hardly tell the difference between the educated ramblings of the two of us but just in case you are confused let me quote Ralph first and then I will follow up with more information to inspire you to a healthy 2013.
- “Always do what you are afraid to do.” Ralph. “Lunges, weight machines, dance classes and intervals aren’t the hardest things you will find when starting a new goal of working out. It is just walking in the gym. Many stay away because they don’t have the right clothes, perfect body or are intimidated by large group classes where everyone seems to be a professional dancer or athlete. Take a leap and schedule in you workouts you will feel better each time you achieve that goal.” Lisa
- “Make the most of yourself, that is all there is of you.” Ralph. “Dedicate and commit in your workouts. I love to be social and it is great to find workout buddies but if you can talk in casual conversation the entire time you probably aren’t working hard enough to achieve your goals in a timely manner.” Lisa
- “Don’t be too timid and squeamish about your actions. All life is an experiment.” Ralph. “Many don’t like change but it may be the one thing that breaks you through your fitness plateau.” Our body is geared to change depending on the stresses placed upon it. (Principle of Adaptation) In order to keep it changing and improving you need to mix up your workout about every 4-6 weeks.” Lisa
- “As long as a man stands in his own way, everything seems to be in his way.” Ralph “I have many clients who are amazingly busy with family and careers but still manage to prioritize their workouts. One of my clients always says as she scrambles in to our session “I’m here and I made it.” I doesn’t matter how we get there just do. Excuses are like apples, every apple tree has them.”
- “Fear defeats more people than any other one thing in the world.” Ralph “Don’t let your lack of dancing skills hold you back from shakin’ it on the dance floor. Don’t let your head bands and thong leotards keep you from lunging to lean legs. Don’t let your athletic prowess intimidate others in a boot camp. Get out there and change things up. Try something new and have fun.
- “Nothing great was ever achieved without enthusiasm” Ralph “Optimism comes from the Latin word optimus, meaning "gest," which describes how an optimistic person is always looking for something positive in any situation and expecting a good outcome. Optimism is the tendency to believe, expect or hope that things will turn out well.
Just as some wise people have already mentioned, “Jump into the new year without fears and intimidation and achieve your fitness goals with enthusiasm.”