DO IT NOW!!!!!

Helping Kids Eat Healthy

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

IDEA Fitness Journal, Volume 2, Number 9

October 2005

Learn From the Wise Words of Others

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.

1. “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
2. “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   
3. “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
4. “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.” 
5. “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.
6. “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.”  

·    

Practice what you Preach

I don't just talk about exercise, I do it.  I have to be an example.  My poor family doesn't have a chance.  I drag them with me every opportunity I get.  Yesterday I treated my husband and my sister to their first Tabata workout.   Yes, it is the one I posted earlier in the week.  We decided to perform the exercises in a foot of fresh powder instead of on hills and it was just as much fun.  I think the pictures will show that.  Good job Kurt and Landi.  

Dressed and ready.  Notice the happy faces.

After round two.

After round four.

Frog Jumps were their favorite

Landi doing her own version of a frog jump.  

Me multi-tasking.  Holding tabata timer, frog jumping and trying to keep  up with my hair.

This was Kurt and Landi after the workout.  They didn't realize that I was taking their picture

This was Landi and Kurt posing when they  thought I started taking pictures. 

I had so much fun. I look forward to having more of my family and friends visit so we can exercise together.

Get Inspired-Mandy Battleson

I love to use this blog to inspire and motivate others to get fit.  Here is a story that I would like to share. Mandy's story has helped others to get on the fitness bandwagon as well.

Mandy's Success Story

My Before Picture

My After.  

Let me start by introducing myself. My name is Mandy, I'm 29 years old and I live in a small Wyoming community. I'm married and have two small children, a five year old son and a two year old daughter who keep me on my toes. Within the last five years, I have slowly started a nursing career and have been working as a full time, night shift, nursing assistant since the birth of my son. Also in the healthcare profession I enjoy volunteering many hours of training and service as an EMT. My husband also is a full time employee who works very hard during the day as a Foreman.

Growing up eating healthy regularly was scarce. Most of the time it was late night meals and on-the-go snacks. Being athletic and playing sports was definitely a plus for me, even though I was the slowest runner on the team. In junior high and high school, I never felt comfortable in my clothes and I always felt like people were looking at me. I was not extremely overweight but I was VERY self-conscious and still am. I was never asked to any high school dances and I was to shy to ask anyone myself. At this time in my life, I didn't realize it but was depressed.

I never have been overly concerned about my weight until I started working as a Nursing Assistant at a hospital. I have been able to see first hand the harmful affects of obesity. All of the health problems that come with being obese is mind blowing. A few examples that have impacted me the most are diabetes, heart failure, and pro-longed recovery from simple illnesses or surgeries.

On April 24,2012 I started the Insanity program and I can honestly say, I love it and look forward to doing it. I have a good friend who also has taken the Insanity challenge. Its nice to have someone I can talk to or get advice from who is doing the same program. The reason I chose the Insanity challenge is because I didn't want to be away from my home anymore than I already am, didn't want to pay for a gym membership, I don't have gym equipment, but I needed something to get my energy back. Working 12 hour night shifts place a huge toll on your body physically and mentally. Nobody directly inspired me, but I have always had a good support group through family and friends. It was a decision and commitment made by and to myself.

Like you always hear, diet and exercise go hand-in-hand. I firmly believe in this. In my journey I feel it a waste of time and effort to exercise if I am not going to make better choices in my diet. When I do exercise I feel total motivation to eat better and make better choices. For example, I always try to eat something for breakfast. I am not a breakfast eater and never have been. But I find myself feeling better when I do. I love fruits in the morning. They are light and flavorful. Sometimes I will have yogurt with some granola in it. Special K cereal and Honey Nut Cheerios are great to. I used to be a 2% milk drinker, now I drink 1%. Not a huge difference, but its better. Egg whites are great for my mid-morning snack/meal. I crave the protein in them and I add some things to it to like fresh salsa and cheese. For lunch, if I am craving carbohydrates this is when I will have a small portion. Maybe a turkey sandwich on whole wheat bread with veggies on it. This way, I know I will burn the carbs off throughout the rest of my day. I always have lots of things to snack on. A few of my favs are almonds, cottage cheese with sliced tomatoes, grapes, string cheese, pineapple, and basically any type of fruit or veggie. Since I have to be to work by 6:00pm, I am usually out the door by 5:15. Which in turn means I am making dinner for my family at 4:30. For me to make it through my 12 hour shift, I need something that is going to hold me over. Otherwise I am starving during my work hours and will start snacking on junk. I purchased a small George Foreman grill that is easily stored and kept at my work for my use. So I bring chicken to put on the grill, veggies, turkey burgers, practically anything can be grilled. I grew up on red meats and that was hard for me to change. But I have found ways to love turkey. I try to substitute bread/buns with a taco shell and its surprisingly good! I always throw in fruits and veggies in there too! If I am working, I feel a Subway 6" turkey sandwich is sufficient to eat at night because I am working and need the carbs. If I am not working, I limit my carbs at night simply because I will be going to bed and i don't want that food just "sitting." One other thing that I use to cook with it olive oil. This is a great resource to use rather than cooking sprays. I enjoy finding healthy recipes online! I find it fun to try new things. Soda!!!! I was drinking 44oz of soda at night 3 times a week to try and get me through my work nights. I have now cut back to just water. I take a water bottle with me everywhere! Because I am exercising, I have more energy and don't need the soda. I am disgusted just thinking about drinking that much soda in one night. And last but not least, planning my meals ahead of time has been highly beneficial. If I do this, I am guaranteed a healthy meal and so is my family.

What keeps me going is that I feel FANTASTIC!! Exercising is the only way for me to gain my energy back. I reflect a lot on how I used to feel and compare it to how I feel now. I have learned that I never knew what it felt like to feel healthy. I needed to feel good in order to know how crappy I felt. I, along with others, have seen amazing results and that boosts my self-confidence a lot. Just looking back at my old pictures and looking at my new ones puts a smile on my face. I think that many of my close relationships have improved because I am a happier person.

Of course there are times when I struggle. I would not call this cheating, I would simply call it living. It would be very unrealistic for me to say that I am never going to eat something bad or never have a soda. If I set myself up for unrealistic goals in the first place, I would give up on the whole thing because I have failed. If I want a cookie, I will have it. If I want a hamburger, I will have it and move on. I feel like crap after and it is never worth it and that reminds me of how I used to feel all the time and never realized it. I cannot even drink soda anymore. There are days when I am totally exhausted and I rest but I get up the next day and hit my workout hard.

The number one thing that has helped me lose weight the most is making sure that I get my heart rate up. And if I am sick of doing Insanity for a day, I may go for a run or take my family on walk. My family enjoys exercising with me and that makes me so happy! I want them to develop good eating and exercise habits as well.

The hardest thing for me is of course finding a good time to have an un-interrupted workout session. This can be very difficult for anyone. When I first started, I made the commitment for sixty days. That's it. Not that long. Without the help of my husband, this would not have been possible. Sometimes I have to lock myself in the basement so I can focus on my workout. I even will exercise and nine or ten at night after my kids are in bed just to get the time to focus and not be interrupted.

I haven't reached my ultimate goal yet but it is definitely in range. I didn't even think that what I have done so far was even possible but it is. In the beginning, my goal was to be able to wear a two piece bathing suit and feel comfortable in it. I have learned that there are so many more aspects to being healthy than just looking great. I'm emotionally healthy, physically healthy, and mentally healthy. These things mean the most. As far as my workouts go, I would like to add some weight lifting and I am planning on running my first small marathon in the near future.

With all of that being said I can tell you that my self-esteem and self confidence had risen above and beyond what I thought possible. One thing that I would say to anyone is Trust Yourself. Trust yourself that you are capable of a difficult challenge. I never understood what people meant by "its not a diet, its a lifestyle." But that lifestyle change has hit me and I understand it completely!

Way-to-go Mandy.

Get Out and Play In the Snow

We have had a beautiful white Christmas.  It makes you just want to stay in and snuggle by the fireplace and I have done plenty of that but it is also a great time to get out and enjoy the outdoors.  The happy face you see in my workout pictures isn't just because I loved being outside.  I chose to go out when the winds were howling and the snow was pummeling my face.  Oh well.  I still did it and loved every minute of it.  So did my photographer husband in his shorts.  Giggles.  The workout is a Tabata workout.  I chose 5 different exercises.  I repeated each move 6 times.  I performed 20 seconds on and then rested 10 seconds.  My hill workout in the snow was as follows:

Sprinting Up Hill 6X

Shuffle Up Laterally 6X Right Leg Lead

Skipping Up Hill 6X

Shuffle Up Laterally 6X Left Leg Lead

Back Pedaling Up 6X

Frog Jumps Up 6X

Remember that each round is 20 seconds on 10 seconds rest.  Bundle Up and Have Fun.

Sprinting

Remember the incline of the hill doesn't have to be that steep .

Bundle Up.

If you run out of hill before your 20 seconds are up, keep running back down.

Shuffling

Move sideways up the hill.  Keep hips, toes and knees facing in the same direction.

Keep your momentum going.

The snow and wind were pummeling my face.

Skipping

Deep snow makes for some fun skipping

Drive your knees and arms upwards

Keep tall and don't fold forward at your hips


Repeat Shuffle on other side


Back Pedal

Lead with your backside

Great for your glutes and hamstrings


Frog Jumps

Squat down and then jump up hill

You don't travel very far.

Land softly and hinge at hips.

Daily Reminders

Print off this list and put it somewhere you will see it often.  Here are 10 reasons to help keep you moving.

1) Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

2) Focus on short-term fitness goals with an emphasis on completing daily exercise.

3) Work to take your exercise to new levels of intensity.

4) Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!

5) Create an exercise schedule the day or week before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!

6) Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy.

7)Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.

8) Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.

9) Subscribe to fitness magazines to keep focused on health as an overall way of life.

10) Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!