Making Progress...

It's Tuesday and we have 2 more days till the end of the first Healthy Momma Challenge.  I now feel good about my accomplishments, but my first thought was "I should've done more".  I realize that this challenge was just that, a challenge, and therefore suppose to be challenging.  If I mastered getting healthy in mind, body, and spirit in 30 days I'd be some sort of super human prodigy mom...and I'm not, but I have made some progress...

In 30 days I've managed to really think about what I do each day that affects me and those around me.  I've thought about my food choices, my time, my body, and my goals.  That's pretty good. Thinking about these things everyday and taking some sort of action, even if ever so small.  At least I have been aware, very aware all month about my choices and decisions, and how they affect my health. I've eaten a little better, worked out a little harder and made time (a little) for myself.  It's not over, it's Tuesday and I still have today and tomorrow before I show up at "Everything But Water" for a private swimsuit fitting party.  Swimsuit Fitting???  Yes, and I'm looking forward to it.  Three months ago this would have been a nightmare, and today I'm actually looking forward to it.  Now that's progress...

The Wrap up show...

I've been really into cooking lately, because I really (really!) eat healthier when I prepare my own food.  I've decided that I can no longer use the excuse that I can't buy fresh fruits and vegetables because they "time out" before I can use them (I've been using this excuse for a while).  My other famous excuse for a diet overly rich in protein and carbs is:  "My husband doesn't eat produce".  Well, I'll have to work on him later, but for now, I won't use that as an excuse either.  

I've heard both of these excuses from others and used them quite often myself, but no more.  I have discovered the smART of preparing all the asparagus (or whatever the veg)  soon after I buy it, and using it for dinner and lunch, or lunch and dinner - just wrap it up and eat it later. Brilliant.  

So, my latest conquest was/is brussel sprouts.  I like them.  Always have and don't know why, because a lot of people seem to crunch up there nose to the mini cabbage.  I think the problem is that everyone is cooking them or buying them frozen (already cooked and then frozen, ya know).  They're way way better when they are still a little crunchy.  Sidenote: I can't believe I'm actually having a conversation about brussel sprouts - whatever, it's all about getting healthy, right?  Anyway, I bought some fresh last week and just today decided that they needed to be prepared, because I was not going to use the excuse "they went bad before I could eat them".  Blah.  So here is what I did and what you need:

Fresh Brussel Sprouts (super good for you so try them)

Grape or Cherry Tomatoes

Firm Tofu

Cheese Tortellini or any fancy, fun shaped pasta 

Vinaigrette dressing (I used a Sun Dried Tomato Vinaigrette from KRAFT)

Parmesan

Black Pepper

*Boil or steam the brussel sprouts until they are soft out and still firm and almost crunchy inside (make sure you don't over cook because, like asparagus, brussels don't taste the same mushy!)  Drain and rinse with cold water, then slice in quarters.

*Slice Grape tomatoes in half (the long way)

*Cut Tofu into small cubes

*Boil tortellini till al dente (only use about 1/2 cup pasta - it's really all about the veggies)

*Once tortellini and brussels are totally cooled, toss all ingredients in the vinaigrette dressing and grind some black pepper over, then sprinkle some grated Parmesan and put in fridge for at least an hour.

I made enough of this salad for dinner tonight and lunch tomorrow.  I love it.  I've been having a hard time lately with fruits and vegetables so finding a fun easy recipe to get a lot of good stuff in has been key.  Now let's talk fruit:

Here is how I managed to use up all the fruit I purchased (before it expired):

Fruit Sangria

*Fresh peach

*Fresh banana

*Fresh mango

*cinnamon

*nutmeg

*ice and water

*white wine (Viognier or Pinot Grigio work best)

Slice fruit (as much as you have and want/need to use) and put in large glass pitcher.  Pour in the bottle of wine, 1 cup water, 2 cups ice, 1/4 tsp. cinnamon, a few dashes of nutmeg and stir!

So good in this summer heat.  I poured a glass of Sangria and then scooped out a cup of fruit with a slotted spoon and ate it in like a second flat.  It's crazy how cinnamon and wine can make fruit so delicious...

So, as the Healthy Momma Challenge is coming to an end this week, I will reflect on what changes I've made, and if these changes are realistic and lasting.

I can definitely say that adding in more fresh fruit and vegetables into my diet (for good) has been one change I know I will stick with.  I can't even believe how much I enjoy preparing meals (I NEVER used to cook) - but it's now become my mission to find fast, easy, fresh ways to eat.  

I'll keep searching and share what I find...for now I'll buy it and actually use it, even if I have to wrap it up for tomorrow...

Get Comfortable

I went to the pool yesterday with Clover (she's 9 months on Friday). It was the first time I've been to the pool in a little over a year, and her first time ever. Being in a swim suit and with other moms, I realized something about myself. I think I already new this deep down, but now it's definitely confirmed. It's all about being comfortable. For me, it's not about what size I wear, what the scale says, or what label is on my suit. If I don't feel comfortable, none of that matters. I thought I would be more comfortable than I was. So what gives?

After spending 3 days each week in Stroller Strides classes, and working out harder than I have in years, I have been feeling pretty good about where I am going physically. But is feeling good physically, all that matters? Duh. No. I need to be comfortable with my body and that means, being able to stand up and walk across the pavement in my swim suit and not care what people see. How do I do that?

First, Stop putting so much pressure on myself. Remember, I'm in control of what I do to maintain a healthy me. Healthy body, healthy mind, and healthy spirit. It's not healthy to stress over how you're looking in your swim suit. What is healthy, is getting out with good friends and family and enjoying the day.

I realize that being comfortable in my own skin will give me the freedom to enjoy those around me even more. We all have different shapes, and wear different sizes, and what's most important is feeling good about yourself, and your body because you're working on it.

Well, stop for a second and think about what you are doing to get there...there meaning where you want to be physically. Are you working on it? If you are, then feel good about that. Feel good about the fact that you are doing something and not sitting around doing nothing. Get Comfortable, because you are working on it.

I mean, it would be different if we weren't working on being better (physically, mentally, etc). But, we are, so relax. And, be comfortable. And if you're not working on it...start. You are either; a work in progress, exactly where you want to be, or satisfied and doing nothing to change. Which are you?

So the moral of the story here is: Keep working on your goals and while you're working - find comfort in the fact that you will get there. You're doing something, and many are doing nothing - that should help you get comfortable....

Find Your BALANCE

If you were tipping over to the right, wouldn't you lean left? Balance. So much harder than it sounds. We try to balance so many things in our lives everyday. Notice I said, try. That's because it is so much harder to find the balance we need to be healthy, than it is to just stay off balance. Well, that's just not good enough anymore. We can't keep walking around tipping to the right. It's time to start leaning left.

Let's be specific. Balance your daily eating. I'm talking in terms of calories. Do you even know how many calories your body needs on a daily basis? Do you know how many calories you burn each day? Yeah, most of us don't know, and it would seem obsessive to sit and count, plus we simply don't have (or want to make) the time. So, to make it really easy - just balance it.

For example, if you have a really big breakfast and you're full. You probably threw off the balance for the day, and now you need to correct. You correct by having a smaller lunch and even smaller dinner. Now you're balanced.

Get it? Have you ever done the opposite? You have a really big breakfast and you're full (stuffed) and you think "I've totally blown it for today"...so you continue the -already blown day- by having a big messy lunch and dinner and (what the heck, I'll start back on my health kick tomorrow) and so then ice cream and whatever else is left since I've already blown it for today.

Yeah that's crazy. I've done it, but it's crazy. Ridiculous even. If you throw off the balance of your day with one meal, you didn't blow it. You now need to balance your day with whatever time you have left. Being healthy is being balanced. Being healthy is making the "smart" eating decision right now at this moment.

Just so you know, I definitely ate too much for lunch today. I didn't exercise the "stop eating and wait 20 minutes to see if I'm still hungry" rule that I am usually so good at. Well, I didn't do that, and the result was eating too much for lunch and now realizing that the balance for my day relies on dinner (or lack of). I get it. And just because I ate too much for lunch doesn't mean I have to trash the day in terms of being healthy. It is still today, so I can still fix it.

That's how I find my balance... Now, I challenge you to find yours...

Ask Why?

Why do we eat?  "We", means "humans" in general, but more specifically, women, moms, me, you, etc.  Why?  Well, the answer should be; because food provides my body with the nutrients and energy to maintain a healthy and active lifestyle.  But.  But, I'm thinking if you really stop and think about WHY your eating, that isn't always the answer.  

I know this guy (my husband) who truly eats because his body is physically hungry for nourishment.  His body is depleted of necessary nutrients and he now needs to eat something in order to continue to live.  What?  How weird is that?  Now, I must admit that there is the occasional cookie dough dinner and he would keep pizza on his menu everyday of his life...so, nutrition isn't always the motivator, but for the most part, he is physically hungry so he eats.  

Why do you eat?  Is it because your body is depleted and you need to replace the nutrients you just burned in your spin class?  Do you choose the foods that give you those exact nutrients you need without the fat and sugar?  Fat and sugar (American's drug of choice)  Is this why you eat? Probably not.  Think about it...

Here are some common reasons based on my research (living, being a woman, having friends, being a mom-that's my research):

Why am I eating...because I'm:

*Happy/Celebrating (but not really hungry)

*Sad/Depressed (not actually hungry)

*It's Dinnertime (not so hungry, but it's time)

*My Partner is hungry (I'm not, but he is so whatever)

*My Kids are hungry (I'm not, but they are...and they left some on their plate so I better...)

*Bored (nothing to do, but I have chips in the pantry)

*Really Bored and nothings on TV (I love ice cream even though I'm full from dinner)

*It's a Party (look at all the good stuff to eat!  It would be rude not to)

And the one we all relate to:

*I'm starting my diet tomorrow and won't get anything good (so I better stuff everything I love that is bad for me down my throat so I will feel better about dieting or something like that).  I've never really understood this one, but I've totally done it.

There are many many more reasons why we eat.  Reasons other than what was intended for our bodies.  Food that is bad tastes good.  Doesn't mean we are entitled to over indulge.  Plus, fat and sugar taste good, and it is proven that too much fat, and too much sugar can lead to poor health and disease.  We know this.  We know that bacon cheese burgers and chocolate cake aren't made, and sold for health reasons.  We also know that we should not be eating if we are not hungry, if we do not need more food, if we are physically satisfied we know that we need to stop and put down the biscuit.  We know this.  So why is it so hard?  

Think about why you eat.  The next time you eat, stop for a second and ask yourself...Why?

"Getting Started"

So, you want to make a change.  You want to eat right, workout, read more, learn more, take more time for yourself, relax, breathe, on and on more and more.  Right?  Well, it's been almost 2 weeks since we started the Healthy Momma Challenge and have you made progress or are you still trying to "Get Started"?

Getting Started is definitely the hardest part.  Actually deciding to do things differently (and meaning it) is difficult.  You have to really mean it.  Just talking about it all the time, gets you no where.  What good does it do you to talk about losing weight, or working out, or drinking more water?  I'll tell you - it does you no good.  Zero good.  Niltch.  Nada.  Nothing changes by talking about it.  You have to do it, and getting started is the hardest part.

When will you get started?  Tomorrow?  Monday?  Stop with the lies.  Start right now.

Make the decision to be healthy.  What does healthy mean to you?  Does it mean having more energy, less fat, better skin, more time with your family?  Probably all of this.  So take one step today.  That step is deciding...and meaning it.  

Good, I'm glad we got that over with.  Now, definitely think about how you're going to do it.  Everyday, it will come down to this question "What do you want more"?

What do you want more?  Do you want to sleep in more than you want to go workout?  Do you want to eat that biscuit more than you want to lose weight.  It is really that simple when you break it down.  What do you want more?  I want to go to Stroller Strides more than I want to sit here and watch tv.  So I'm off!  

What do you want more today?  Ask yourself that question when faced with decisions that will help you to become stronger and healthier...

The theory of "every other"...

So, here is my theory:  Take a minute to think about out something that you do/eat everyday that you know you need to change.  Something you love, or are addicted to, or just really really like alot even though you know that it's not the healthiest thing in the world.  And remember, we are getting healthy (or healthier) - so this is important.  

For example, someone really close to me (it is actually me) really likes (could live on) cheese and crackers.  Not your regular cheese and crackers, I mean, I'm not talking about Cracker Barrell and Ritz here.  This friend of mine (me) loves/likes/is addicted to really good cheese like brie, blue, brie with blue in the middle, etc.  Not stinky cheese, just delicious creamy, definitely-bad-for-you-every-day-kind-of cheese.  So, we know this is bad.  The fat content alone is unacceptable on a daily basis.  So, the theory of "every other" is one that will allow this deliciousness to stay in my life and still stick to my goals (eat healthier, decrease body fat, etc.).

Deprivation just does not work. If I said STOP all things you're doing that are not healthy!  Forget it.  We just don't work that way.  I remember my friend Brandie once said that she never lost weight when she was really trying to.  I totally get that, because I have experienced the same thing.  Whenever I try to make too many changes at once, try to cut too much out in order to lose weight or get fit, whatever, I always fall short.  We have to have something to look forward to.

So do this:  Find that one thing you do almost every day (Starbucks, fast food, skip breakfast, drink juice, not work out, drink soda, ice cream, etc) and do it every other day. 

This way you're not depriving yourself of something you love and something that is obviously habit, and you are making steps towards your healthier lifestyle.  PLUS, you now have something to look forward to....

This is just a step, not the overall solution.  I know that eventually, my relationship with cheese needs to change, but we need to take steps if we want long term solutions (actual change).  

I started this yesterday, and did NOT have cheese and crackers.  So, guess what I get tonight...

If you can do this...you can do that.

Am I seriously watching "Cocktail"?  I was just thinking how it stinks that I'm not going to get a workout in today, and the next thing I know I'm watching the movie "Cocktail" for the 49th time. 

So, just so everyone knows:  If you have time to watch Cocktail, you have time to work out.  I'm turning off the tv pronto, turning on the ipod, and working out.  10 HMC points.  Done.  

Mindless tv watching is definitely bad for the Healthy Momma Challenge.  But I do like that movie...

Before you say you can't...

In 5 days, we've established that it's not so easy to take care of ourselves, and everyone else...at the same time.  So, whatever do we do when all the odds seem against us to do the following:  

get fit, eat healthy, cut out sugar and salt and junk, fast food, syrupy food, processed food, nonfood food, etc etc etc...oh yeah, and also, enrich our minds, learn something new, read something nonfiction, journal our thoughts, write down what we eat, how we feel, and what our goals are...

Okay, so I'm exhausted and all I did was write it.  Image how difficult it must be to actually do it.  

Now, add in some other unforseen challenge to the challenge of getting healthier, like, oh I don't know, maybe being out in the middle of the ocean on a ship with someone else preparing your meals while your busting your butt as an officer in the US Navy.  

note: I didn't just come up with that on my own, I actually have a friend from high school who is doing that very thing.  She asked me today for suggestions on what to do when you don't have control over preparing your own meals.  Well, my friend, I say...We always have control over what we put in our mouths.  It is one of the few things each day that we can control.  It feels good to know that everyday you can absolutely control one thing.  

Maybe we can't control when we have to get up for work, or when our babies decide we have to get up, or how much we get to sleep, etc.  But we always make the decision to eat, or not eat something.  Why is it that we tend to make so many wrong decisions about food?  Let's try to get this right...

Today, know that you are in control of what and how much you eat.  Know that even if you can't prepare your own meals, or if you just really don't have the time to cook, know that you can decide what you eat.  You decide.  Make these daily decisions count.  Feeling good, and being healthier will start with you, and your decisions about what you eat.  Don't compromise this.  

It's the one thing you control - so take care of it, and before you say you can't - think about all the other women in the world and what their struggles may be.  Is it easier or harder for you to get healthier?  It is as easy or as hard as we make it...and it starts with control.  You've got it.  So use it.  And AH, thanks for all you do!

Health Quest '09

So, in our quest to be healthier we are spending time enriching our Minds, Bodies, and Spirits. And by spirits, I don't mean vodka and gin. Sometimes I get confused, too. Today (Day 5 of our Challenge) we will focus on our spirit.

I'll have to do this with only one eye, because last night (or this morning - it all runs together when you don't sleep) my daughter decided she wanted to see what my eyeball felt like with her baby nails. She usually wants to see what the inside of my nose feels like and/or how much of my hair she can yank out in one quick swoop. Last night/this morning, she honored my eyeball - so I'll be speaking pirate today with my right eye patched.

That's okay, I can still enrich my spirit. Prayer or meditation or chanting, whatever works for you - today is the day to start making this a priority. Take time to relax and breathe. Find your favorite "chill" music and take a moment. Take many moments. It's Friday and whether you have everything or nothing planned this weekend, you must take some time for you.

I definitely think my spirit will be much better off with a little nap today, oh say around 2:00ish.

Goals for the day:
Really, really try to take a nap. I'm a really bad napper because I'm afraid something might happen and I'll miss it while I'm out. But today, I will try harder. Clover naps and so must I.

Also, I will read a few more chapters in my latest book purchase, and fill out a few more pages in my personal love journal (I'm completing a "What I Love About You" book for my husband for a fathers day gift. It just might be the best gift ever, and it definitely helps my spirit to see joy in the faces of the ones I love...

Healthy Friday everyone...

HMC - Day 4 (Make something new)

We are eating more fruits and vegetables and less processed stuff. Right? That is the plan. Eat clean, Eat fresh. Stop with all the junk, chemicals, sodium, hydrogenated and partially hydrogenated, syrupy, sloppy, schmoppy, stuff. Buy fresh. Or, even buy frozen. Just stop with all the canned, shelf stable preserved for 100 years nonfood foods. Okay, so here is a recipe for delicious pasta primavera. I made it today for lunch and I actually followed my own advice and ate until my stomach was full (not my brain). My brain wanted more...but I waited 20 minutes and just as I suspected (expected) I was full. I only required a little portion to be physically satisfied. Mentally, I could have eaten the whole lot. So try this and keep it real. Real fresh.

Pasta Primavera with Tofu (try tofu, you just might love it)

*angel hair pasta - use less than you normally would because this dish is about the veggies not the pasta...

*fresh or frozen veggies (a great alternative to cutting up your own is to buy the Veg.all steam in bag mixed veggies) carrots, zuccini, yellow squash, onion (if you like), fresh tomato (grape tomatoes work best) and spinach (fresh or frozen), add any and all veggies you love...

*olive oil

*white wine

*pepper

*parmesan cheese

*garlic (fresh is you like)

*Tofu (firm or extra firm)

So easy, just boil the water with olive oil - throw in pasta till al dente. Steam the veggies, add a little olive oil, a little white wine (just a little), tomatoes, season (no salt), break up the tofu into small squishy pieces and heat till warm. Add to pasta and toss.

Now, dish out less than you would normally have. Enjoy. Store the rest for later or share with your family. You just added to your points for today and you are getting healthier as we speak.

HMC - Day 3 (No Juice)

So, I was talking to one of my mom friends after Stroller Strides yesterday, about juice.  Yes, that's what moms talk about...juice.  I've definitely decided that juice is one of those things that we can do without.  I mean really, isn't it just liquid colorful sugar?  Yes, it is.  Even the juice that says it's "100% juice", still has 60 calories in 4 0unces.  I am officially challenging you all to stop the juice from flowing.  Add water back into your lives and cut out all the sugar calories that really don't satisfy any need to chew anyway.  Juice.  BLAH.

One more tip for the day (day 3).  Did you know that your stomach is full way before your brain knows about it?  Well, that is why we (America) are so overweight.  Looks good, tastes yummy, so I'll just keep eating, right?  Wrong.  Your body is satisfied way before you stopped eating.  Today I challenge you to stop eating when your stomach is full, not your brain.  This is not as easy as it sounds, obviously (nothing ever is).  So, here are a couple tips to make it easier to figure out:

Put less on your plate  

Eat much slower than you would normally

Drink water between each bite

Have an interesting conversation during dinner

Turn the TV off

Make sure you love what you're eating (otherwise, what's the point?)

If you think you're still hungry after you finish...wait 20 minutes it will pass

Congratulations!  Now you can have a glass of wine...(not juice)

HMC - Day 2

So day 1. Easy or hard? Well, so far I have kept up with my points goal, but I realize I maybe set my goal too low. I know I can make more time for me. 10 minutes here and there should be easy, right? Well, not so easy, as I'm sure you've found out. That's why this challenge is for four weeks. Each day, we get a little better and a little stronger...We've only just begun...

Day 2
Do you have your goals? Are they written down? Make sure you do this, and make sure you review these goals throughout the day to remind you of the importance of YOU. Today, focus on the significance of TODAY. Hasn't everyone said "I'll start tomorrow"? Well, I'm challenging you to start today. Look at your goals. Look at them again. Now do something significant today to get closer to achieving them.

To be healthier, we need to eat healthier, we need to think healthier. Ultimately, we will be healthier... What did you do today to be healthier?

There's still time to answer that question...it's not tomorrow, yet. Ask yourself that question everyday - our goal is to always have a good answer.

My goals for day 2: Eat smaller portions. Go to bed earlier. Smile. Breathe. Repeat.

HMC - Here's how you keep score!

HEALTHY MOMMA CHALLENGE
SCORE CARD SAMPLE

*Keep track of your points - pick a daily point goal. For example, My goal is 80 points per day:
Stroller Strides class = 30 points
Eat 5 servings of fruit = (What is a serving? 1/2 cup fresh fruit or fresh frozen) = 10
Eat 5 servings of veggies NO CANNED = (one serving is 1/2 cup cooked or 1 cup raw) = 10
Keep Journal today = 10
Spend time with husband = 10
Spend time by myself = 10

80 POINTS!!!

Score yourself accordingly, if you do something that enriches your mind that's not listed here than make sure to score yourself 10 points!

Standard Daily Points:
MIND
· Spend time by yourself – 10 points per 15 minutes/ 20 points max
This can include time reading a book, doing a hobby, taking a bath, writing a letter to a friend, etc
· Learn something new (college course, professional development, or new hobby) – 15 points per 60 minutes/ 30 points max

BODY
· Stroller Strides® class – 30 points per 60 min. class/60 points max
· Other Aerobic Exercise – 10 points per 30 minutes/ 20 points max
· Other Weight Training – 10 points per 30 minutes/ 20 points max
· Eat 5 servings of Fruits and/or vegetables per day – 10 points
· Drink 60 oz. Water per day – 10 points
· Fiber Consumption – 10 points
· Keep Food and Activity Journal – 10 points

SPIRIT
· Meditating/Prayer – 10 points per 15 minutes/ 20 points max
· Keep Personal journal – 10 points per 10 minutes/ 20 points max
· Spend quality time with children – 10 points per 30 minutes/ 20 points max. This can include taking a walk, playing games, attending playgroups, etc. Watching TV does not count
· Spend time alone with Significant Other (no kids) – 10 points per hour/ 20 points max
· Spend time out with friends (no kids) – 10 points per hour/ 20 points max

Note - Each activity can only be scored once. (i.e. going to a book club meeting does not count as reading a book and mom’s night out or going to Stroller Strides class does not count as Stroller Strides points and aerobic exercise)

Healthy Momma Challenge (HMC) Day 1

So it's day one of our month long quest to become "healthy". Healthy Minds, Bodies, and Spirits. Yes, this isn't something that you can necessarily accomplish in four weeks, but, as strong women, wives, and MOMMAs we need to take time to focus. Focus on ourselves and what makes us better and healthier.

Today, the goal is to get a journal, notebook, computer, etc. Something to keep and track your progress daily. It's always helpful to keep a list, or to document what you are doing, what your challenges are, and what you are feeling.

Also today, with this comittment to becoming healthier, hit the grocery store or market and make sure you are prepared for healthier eating this week. More Fresh, More Clean, Less everything else. We have one month to learn to eat REAL food, not processed junk. Here are some quick tips:

*At the grocery store, stay on the perimeter (all the fresh foods are there - meats, cheeses, dairy, produce). The less aisles you go down in the middle of the store, the less processed stuff you'll buy.

*Drink WATER. Lots of water. 64 ounces a day. You can do it, start early - and drink often...


*Move. Stroller Strides class burns 300-500 calories and gives you an overall body workout. If you can't make it to a class, find another way to move. Park farther away at the store and use self check out. Doing things ourselves burns way more calories than letting others do it for us. Take a walk after dinner, do some push up and crunches before bed, whatever works for you. Just move.

*Smile. Believe you can do it.
*Breathe. Know that you are in control.

Until tomorrow...stay strong. Mommy Strong.