Fit Momma Question: Eating Well Away From Home?

A quick Fit Momma question from Alisa before we all take off in a million directions:

How do you survive the holidays away from home- especially at the in-laws. I don't want to hurt feelings and its really hard to say no. Its just hard to eat well at the in-laws, but I am trying... Any suggestions?

A San Antonio Christmas with Shamu.
Notice the shorts and sandals?
Yeah, we're really bundling up down here.

I am going to broaden this question out to all family or friends -- how do we eat well when out of our environment?  The thing is, we're totally out of our domain and with that goes the control factor (AHHH!).  We aren't 100% in charge of the food that is available or the food that is in front of our faces when we aren't in our own homes.  In my opinion, though, being with those people I adore is totally worth the trade off.

A few ways I cut a few corners and give myself back a little of the control:

Shelve the weight loss.
I am much happier when I put my weight loss goals on hold for a few days when I'm visiting family. This doesn't mean I go nuts and eat the entire 2 lb. box of See's Candies, but I eat as well as I can in the given circumstances.  Maintenance and just feeling good becomes my goal during that short time.  I can always slash the calories when I get home again.

Bring my own food.
I'm not nearly as bad as I used to be.  Years ago when I first started eating right, I visited my sister-in- law and walked in with my own, personal cooler.  I brought my own yogurt, bread, fruit, vegetables, and salads for the entire trip.  I ate entirely out of my cooler that weekend and I'm sure highly offended my sister-in-law (although being the queen she is she never mentioned it).

Although I'm not lugging in a huge cooler anymore, I still do bring a stash of my own food in my luggage.  I'll always bring protein bars, nuts, and protein powder.  Some trips I don't touch them, others trips they are out by the time I head back home.  It mostly is just security for me:  I know I'll always have something to eat at any given time while I'm there.

Do the grocery shopping.
Either before I arrive or after I get there (whichever is less awkward), I definitely make a trip to the grocery store.  Since I'm usually traveling with my crew, I just use the excuse that I have to go get some food for the kids, which is 100% true.  I grab some fresh fruit, yogurt, oatmeal, salad fixings or ready-made salads, turkey slices and tuck them away in their fridge.  I am totally fine with anyone else eating that food -- when it's gone I'll just go get more.  Again, I'm reassuring myself that there is food I can actually eat while I'm there and I'm helping reduce my host's grocery bill.

Drink Water
This is a biggie.  It seems like once I get out of my own bubble, I forget to down the water.  I stake out a big cup while I'm there, and really make it a focus to drink my gallon every day.  This helps reduce mindless eating, which seems to go hand in hand with staying with friends or family.

Stay Busy
When I stay in someone else's home, sometimes I don't know what to do with myself.  My laundry is gone, my kitchen is gone, my errands are gone, my computer is gone, my dog is gone.  What the heck do I do with my time?  And, when I'm a bit bored, guess where I find myself?  Back in the kitchen with my face glowing in the yellow light of the fridge -- AGAIN.  It helps me, and my 3 kids, to get up and go somewhere everyday.  Whether it be visits with cousins, a hike, a trip to the park, a play -- at least it is getting me out and away from the kitchen.

Offer to Cook
I adore time in the kitchen (especially when there are people around to amuse my kids), so I will offer to cook a meal for everyone or at least help with the preparations for family meals.  I typically can pull off something that I'm excited to eat and something that the rest of the family can  enjoy.  If this isn't an option, I offer to throw together a salad or to cut up fruit for the meal.  Do you see the pattern here?  Any sliver of healthiness I can grab, I take it and run with it.

Just Eat It
When my family gets together (especially this time of year), there are tables and counters packed with goodies.  There are homemade peppermint patties to twenty-seven types of cookies with most of them masterfully involving chocolate of some sort.  This is brutal for sweetaholics like myself-- it is my Mt. Everest of self-discipline.   I find if I'm loaded up on nutrient dense foods and my water, this is a million times more manageable.  I will eat a few goodies, some things I just want a taste, not an entire slice or cookie. Sometimes I do better than others.

I try to observe how I'm spending my time:  am I being a goodie helicopter, spending the majority of my time hovering over the cheesecakes or am I spending most of my time with the people?  I try to focus on the the people.  They don't taste very good and are a lot less calories than fudge with walnuts:)  Oh, and that's why I'm there in the first place!

Sometimes you are faced with some dishes that you are just going to have to eat.  Not everyone has your nutrition habits, and occasionally you just might be faced with soggy scrambled eggs and bacon made in 2 inches of vegetable oil or some Kentucky Fried Chicken.  All I can say here is:  DO YOUR BEST.  You can try to weasel your way out of situations like that ("Thanks for the breakfast, but I got up early and already ate some oatmeal.  Sorry about that!"). Or you can just politely have a small plate of it, chug down some serious water and get busy washing dishes as a diversion tactic.

In the end, it's the people that matter most.  If you have highly sensitive in-laws or friends you are staying with, food fights are officially NOT WORTH IT.  Of course, we all wish they'd see the light and let you eat your vegetables and hummus in peace, but that's totally out of our control.  Just keep your portions small, down your water, and be relieved to get back to your routine once you get home.

Happy Holidays!

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Fit Momma Question: Besting the Buffet?

Fit Momma Kelsey sent this one in and I think we all can relate:

I had really good intentions when I went to my work party last night, but ended up really blowing it. The buffet got the best of me.  I ate way too much and I feel really guilty about it today. What is the best way to recover?

Ah, how many times have I done this? Buffets are killer, I must say.

Before the Buffet
First of all, prepare for the night ahead. The best way to do that is to EAT! I have done the whole. “I’m not eating all day so I can eat whatever I want tonight” routine and I'm officially not a fan. The party ends up being all about the food. I barely remember who was there let alone conversations because I’m so engrossed in getting some more meatballs, artichoke dip, chocolate cheesecake and all seven kinds of cookies.

So, leading up to the fun evening, be sure to eat your several small meals (did you notice I said small?) and snacks throughout the day. This will keep you far away from the I’m-so-starving-I’m-pulling-up-a-chair-to-the-buffet-table frenzy that you want to avoid.

Face Off with the Buffet
Check out what is available to you and make a few decisions as to what is worth trying and what isn’t. If you are a “try everything” type of buffet eater, just be sure all your servings are about a spoonful. Trust me, you’ll be full after a plate’s worth of testing.

I personally love to load up on the green salads and fruit. I am confident those things will be there because I BRING THEM. I always bring something that I am jazzed to eat and still feel great afterwards. I may have a bit of protein on the side, but the veggies and fruit are my main squeezes.

And dessert? If it is worth it, it's a sure bet I'll be having some. If it is store bought, stale cookies from Walgreens? No thanks. I’ll save my cheat meal for another time.

After the Buffet
So, let’s say after all this preparation and coaching, you still blew it (Join the club. It's a little crowded in here). Now what?  Take that failure, beat yourself up with it relentlessly, then find yourself face first in a plate of homemade peppermint patties the next day out of despair?

Nope. Just chalk it up as a blunder, then move on, my friend.

 Eat light the next day. Be sure to include lots of vegetables and fruits and other fiber to get that food to make a hasty exit (if you know what I mean).

 Down your gallon of water.

And MOVE! Exercise will assist in your digestion, help you pick yourself up from your fender bender (or total demolition depending on how bad it was), and get you back on course.

Just in time for the next buffet.  Think how much stronger you'll be the next time around!

How about you, Fit Mommas?  What gets you at the buffet line?  What helps you keep things in check?  Comment below to share WHAT WORKS!

I must send out another thank you for the emails and questions.  There will be no handmade gifts for Christmas at our house this year (a totally foreign concept for me) -- so I would love to take some time to hear what is on your mind.  Contact me here.

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Fit Momma Question: Neighbor Holiday Gifts?

I was asked this question recently from Fit Momma Annett:

I LOVE to bake and often times I give baked goods to our neighbors for Christmas gifts… Do you have some healthy food ideas that we can give our neighbors besides cookies, that will still be yummy?

Neighbor gifts are one of my favorite holiday traditions.  It really helps me connect once again with those around me who I've only been hastily waving to for too long.

I definitely have been slave to the kitchen many a holiday season making my three different types of cookies, hand dipped chocolates, and cinnamon rolls.

However, I could do without the time I delivered a plate of goodies to a neighbor I didn't know well back in my Tucson days.  I had a baby in one arm, a plate of goodies in the other, and an eager smile pasted on my face.  After I rang the doorbell, I heard an enormous dog hit the door over and over.  Along with his kung fu with the door, his bark was deep and loud.  I knew there was one VERY large dog behind that rattling door.  I was just about to cut and run when the door opened wide.  There was my neighbor who was awkwardly trying to talk on the phone, talk to me, save us from Killer (the name I fondly gave the dog), dripping water from her newly washed hair -- and she was wearing a towel.  That's it.   Needless to say, I threw the plate of cookies at her, yelled "Happy Holidays" over the crazed barking of Killer and let her strategically fix the placement of her very small bath towel without an audience.  As I quickly let the gate slam behind me, just glad both my daughter and I both had our faces still on, she yelled a thank you and explained she had answered the door because she was expecting her boyfriend.  Nice.  I looked back and Killer was eating the cookies off the floor.

Over the past years, there has been a shift in the types of food I give out.  I figure everyone is overloaded with refined sugar and white flour, so I might as well be the one to give them some other options.  Yes, I know I am often viewed as the Scrooge when it comes to holiday food (it comes with the territory), but really I do appreciate yummy food that is healthy to boot.

Food Ideas:

Homemade Salsa

Homemade Hummus and Whole Wheat Pita Bread

Oranges

Fruit Basket

Whole Wheat Bread

Whole Wheat Rolls

Homemade Granola

Dry Soup Mix with directions on how to whip it into a soup

Nuts

Cinnamon Almonds

Favorite Rub

Favorite Seasoning Mix and ideas on how to use it

Homemade Pesto

Homemade Sweet Breads

Homemade Cookies

Veggies and Dip

Bag of Salad and Favorite Dressing (I will kiss your face if you drop this off at my door)

Homemade Muffins for Christmas morning

Dry or Wet Muffin Mix with directions on how to bake them

And while we're at it, why do we have to stick with food?  There are millions of other ideas out there that your family can share with another that will be just as meaningful:

Non-Food Ideas:

Poinsettias

Caroling

CD of Christmas Music

Candle

Calendar

Stationary

New Game - homemade or bought

Favorite Recipe

Potpourri

Kitchen Utensils - whisk, measuring cups or spoons, pitcher, etc.

Balloon(s) -- my kids love this one!

Ornament

Something crafty made by you (totally NOT an option for me)

Wrapping Paper and Bows

Oh my.  I haven't even scratched the surface.

What about you, Fit Mommas?  What are some holiday gifts you like to give that are on the healthier side?  Comment below and tell us WHAT WORKS!

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Fit Momma Question: Healthy Entertaining?

This question from Fit Momma Lynette landed in my inbox:

My husband and I entertain a lot. Do you have any suggestions or tips on how to entertain and be a Fit Momma?

It swear for the past fifteen years of my life, I've heard the same phrase every Sunday from the Doc:

"So, who are we having over for dinner today?"

My child does have a roll on his head.
We drill the manners over here.

We love to entertain.  I love to cook, we both love the conversation, the kids love having friends over to go crazy with.  It's never silver spoon fine dining over here, more like paper and plastic, but having friends and family over just works for our family.

For the most part, people know what they are going get when they come here. I can hear the husband in the car on their way over now, "Is she going to serve us rice cakes and carrot sticks?"  I do stick to my guns when it comes to healthy food -- but make sure it is so delicious they can't pass it up. My menu usually looks like this:

Main dish

Steamed veggie

Monstrously huge salad

Tons of fruit

Whole wheat bread or rolls

Dessert

For instance, usually some main dish from the blog. Yep, I've served Lasagna packed with spinach, Chili packed with zucchini with a baked potato bar, Hawaiian Haystacks, Vegetable soups galore, etc. Any grain I use is 100% whole wheat and nobody has walked out the front door yet. If it goes well with the meal, I'll have some sides of steamed vegetables.

The best part for me is the salad. You know me, any excuse to go bonkers on salad and I will take it. I get out my biggest bowl and make some killer creation that cannot be passed up. This is pretty much my signature, so I do it every time. I tailor it to go along with the main dish - and make plenty so Jared and I can eat to our heart's content :)  A few favorites are my Pear Walnut Salad,  Chicken Craisin Salad, Asian Chicken Slaw, and Southwestern Rice and Pinto Bean Salad.

I will always have some big bowl or platter of fruit. And, of course, some of my whole wheat bread or rolls.

As for dessert, that is typically something I will ask them to bring. I try to coordinate my cheat meal with having people over so I can enjoy their dessert fully and not think twice about it.

As I'm sure it is for you, all this eating healthy jazz is who we are and not just something we are doing.  We don't shelf all the nutrients when we have guests over. That's when we can go hard core and really enjoy healthy, delicious food with people we admire and love.

And I've never had anyone go running out the door for KFC yet (at least not that I know of :).

How about you, Fit Mommas?  How do you fuse entertaining with healthy eating?  Comment below and tell us WHAT WORKS!


BTW -- I am not busy making handmade Christmas ornaments or advent calendars.  I do, however, love keeping busy with your questions and feedback.  Please feel free to contact me here.


Find more Fit Momma Questions here.

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Fit Momma Question?: Moms and Halloween Candy?

Here's one that arrived yesterday from Fit Momma Alisa:

Just out of curiosity, do you let yourself eat some candy on Halloween???

I actually had not thought about it until Alisa asked.  And then I realized, wow -- I HADN'T EVEN THOUGHT ABOUT IT YET.  


I am making progress.


You see, this kind of candy -- ultra-sweet, cheap, run of the mill, candy -- is a huge trigger food for me.  Once I get started on this stuff, I can not stop.  I have tried in the past to say just 2 or 10 or 20 pieces -- and the next thing I know I'm sitting cross legged on top of the kitchen counter with my kids' candy bags open and candy wrappers all over my lap, the counter and the floor.  It's like an out of body experience.  Then, of course, I'm sick all night and into the next day.


Officially not worth it.


I do indulge each week in a cheat meal complete with dessert once (OK, sometimes twice) a week.  So, it's not the sugar that I have a problem with.  It's just THAT KIND of sugar.  I lose all control.

So, my answer is no, I won't be eating any Halloween candy this year.  Not because I think it is a horrible thing, not at all, but because it kills all my self control and I become a candy gorging lunatic.  Perhaps someday I can grow out of this, but I'm definitely not there yet.

So, while my kids are stuffing their faces with Laffy Taffy's (WHOA, my favorite!), Milky Ways (perfect in every way!), and Tootsie Rolls (watch out!  I've eaten an entire bag of these in one sitting) -- I plan on stuffing my face with some wonderfully warm apple crisp and slightly melted ice cream on top.  It is much easier for me to put on the brakes when I eat sugar like that versus the sugar Halloween offers.

Plus,  I don't get sick.

Officially worth it.

How about you, Fit Mommas?  How do you handle Halloween and the candy flood coming your way?  Comment below and tell us what WHAT WORKS?

Good luck this weekend, friends!  Enjoy your family, your cute kids dressed up as Yoda and Princess Leah, Trick or Treaters, traditions, and heck, a piece of candy or two for me (preferably Banana Laffy Taffy's, thanks :).

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Fit Momma Question: Kids and Halloween Candy?

I received a few emails this week inquiring what we'd be handing out at our door to the costume clad this Halloween.

Bags of baby carrots?
Homemade granola bars?
Jump ropes?
Sugar free gum?
Playdough?

Well, here's the truth:

We'll be giving out the real deal over here:  candy.

I remember as a kid going to this one house that gave out new toothbrushes and Colgate every year. You can bet after catching on, we skipped that house for good in the following Halloweens.

WE WANTED CANDY.  

Period.  

Case closed.

End of discussion.

It is my opinion that kids haven't changed much in this arena over the years.  As Seinfield masterly said, kids have one thing on the brain: Get candy. Get candy.  Get candy.  Wear that Superman costume with the underwear on the outside?  DONE.  Just give me the freakin' candy.

I just look at it for what it is:  a fun tradition for my kids to dress up, be together as a family.

And it is only one day a year.

Do I love all the candy involved?  Of course not.  You know by now that nutrition and healthy foods are HUGE in our house and a topic of discussion nearly daily.  But, I also want my kids to have a healthy, normal attitude about food and candy.

I was brought up in a home where all  candy was hidden and forbidden.  As a result, I had, and still have, a very well developed candy radar.  I could expertly hone in on it (plus I knew where my mom's hiding places were) and could gorge on Tootsie Rolls, 1000 Grand, and Twizzlers without coming up for air.

I really don't want my kids to have to do that.

So, I do let my kids go Trick-or-Treating (or in our case this year Trunk-or-Treating.  Whoever made that up is a genius.)

And I do let them come home and sort out all their sweet treasures.

And I do let them eat to their hearts' content on Halloween night.

And then I give them an option:  they can keep their remaining candy or leave it out for the "Candy Fairy".  The "Candy Fairy" (which they easily figured out last year is me) leaves some good money for all that candy.  Right now, my kids are VERY motivated by money, so the Candy Fairy has won out for about 5 years running.  Works like a charm.  Expensive, but at least I get to control that candy after Halloween.  Most of it gets dumped in the outside garbage can or frozen and used for our Christmas Candy Trains in a few months.

Yes, there is an influx of sugar this time of year and really doesn't stop until January 1st.  But, if we moderate it well and have a good sense of humor about it -- hopefully they will too as they grow older.

BTW -- If you aren't comfortable with handing out candy, stick to your guns.  There are are a growing number of non-food alternatives out there.  Check out this website for some fun ideas.

How about you, Fit Mommas?  Do you give out candy or have you found a better alternative that you feel better about?  Comment below and tell us WHAT WORKS!

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Fit Momma Question: Starting. AGAIN.

Don't miss my Trainer Momma Giveaway!  Enter here.  Your chest will thank you.

This email could have been written by many of us at some point in time.

A little background:
This Fit Momma successfully dropped 35 lbs. over a period of several months with genuine hard work and awesome eating habits.  However, due to some circumstances and some bad decisions, she has recently gained back most of that weight in a very short period of time.

Here's her question:

How do I mentally get back on track?????  I am VERY disappointed in myself b/c I worked soooo hard and now I have nothing to show for it. More importantly this is not the lifestyle I want to live. I do not want to be a so called "yo-yo dieter" my entire life.

So, you at the bottom and looking back up that mountain again. The same old mountain.

I believe this is a gentleman at the bottom of this mountain.  Why does he crack me up so much?

From Drop Box

Isn't it crazy how blasted hard we have to work to lose it, then how ridiculously easy it is to gain it back?   No justice in that, I tell you.

Let's take a step back, though. You said that you have nothing to show for all your hard work. I disagree. You have a lot to show for it:

Knowledge
You know exactly what you had to do and how to do it. You know how many calories to eat.  You know how to control your portions.  You know how to ease into your cardio routines, then push yourself.  You know how to lift weights effectively.

You don't have to relearn that info -- now it's just a matter of doing it again.

Confidence
You've done it before and you can do it again.

I began my journey on December 1, 1998.  That meant all the holiday traditions (traditions = tons of food) I once participated in where slightly altered.  Amazingly, for the first time ever, I lost weight. During the holiday season!  It was a Christmas miracle, I tell you.  I cannot emphasize enough how much that did to put some jumper cables on my confidence level (which had been at bottom of a nasty, sticky dumpster).

I love to encourage people to start on their journey to better living at this time of year.    That's right:  right before the holidays. It will put you at such a better starting place for the turn of the year.  You'll be half way up the mountain instead of at the bottom looking up again.

You'll be just like Wonder Woman with her awesome wrist cuffs fending off all the Halloween candy that is about to come pouring into your life.

Desire
You know what it feels like to be there and you want to be there again. You remember the clothes you wore, how fast you could run, how it felt to lift that weight, what it felt like to walk into a room, and how it felt to control to food instead of it controlling you.  Jump onto the back of that fierce dragon of desire and ride it towards healthy behavior changes (was that dramatic or what?). This alone - DESIRE - is a big motivation.

A few more thoughts:

Going to Extremes

You are going to be very tempted to break out the whip and go hard core, possibly depriving yourself much needed food while demanding a lot from your body. DON'T GO THERE. That is as equally punitive as overeating and gaining weight is.

Remember you have TIME. Slow and steady.  This is no race -- give yourself a solid 4-5 months to get this weight off, NOT FIVE WEEKS. I say this only to protect your body. It's the only one you've got, and you need to treat it with care and good health. Starving yourself and working out extensively does not qualify as good health.  You will break down at some point. If you do that, then you'll be back where you started.  At the bottom of that mountain.

Embarrassment
For a few months, you may have felt like one hot momma sporting the bod you worked your tail off for.  Now that is gone and well, you may feel a bit self-conscious about this. I've felt those feelings. But, if you don't go back to the gym, you'll stay where you are and you've made it clear that is not an option. Leave you ego at home, throw on some workout clothes, put your head down and get to work. There's no other way around it. Just remember this feeling, however. It is a good motivator to not put yourself back in this position in the future (barring pregnancy :).

OK, you know the real "you" is in that body -- Pull it out and treat it right. Eventually how you look on the outside will match what you know you are on the inside: a healthy, happy, confident woman and mother.

Plus, the view from the TOP of the mountain rocks:)

What about you, Fit Mommas? Have you ever been in this situation?  What did you do to get "it" back and start living healthily again?  Comment below and tell us WHAT WORKS!

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Fit Momma Question: How Do I Gain Weight?

Have you entered the Trainer Momma One Year Anniversary Giveaway?  Well, I don't want you miss this one (and neither do your feet)!  Find it here.

OK, busy busy week... WHEW!  The preschooler just woke me up from my power nap. Instead of us laying down for the intended 30 minutes, it ended up being around 7 minutes. But, as usual, once I’m up, I’m up!

Let’s down to the question of the week.  Fit Momma Olia (love that name!) asked this question recently:

I have a totally different problem then most Americans - I struggle to keep my weight, and I have no appetite. My question is, how can I gain weight by eating healthy? I've always been thin, I am from Eastern Europe and never learned to like junk food, and I struggle to gain weight. I also can't eat spicy/greasy/sugary for medical reasons. If I don't eat those things, what's there to eat to gain weight?

Olia, I am going to have to answer this question by going back to the books since I have ABSOLUTELY NO PERSONAL EXPERIENCE IN THIS AREA. Nope, putting on weight has never been a struggle for me, in fact, I would say it is a well polished talent of mine.

Nevertheless, it is as completely valid question, although far less prevalent in this country (it affects only 5% of Americans). There are several reasons for this-- some of which are medical problems. If you have been to a doctor to rule out any medical issues for your inability to gain weight, then it is safe to follow the tips below.

 So, if you happen to be in the handful of ladies this applies to -- here you go!

Increase calories
You know how I always am saying, “Calories in. Calories out.”? This still holds true.  Increase your calories slowly by 500- 1,000 calories per day depending on your exercise habits. Just like weight loss, weight gain is also a matter of energy balance. You've got to take in MORE than you expend.

Add nutrient dense foods 
I remember my little brother trying to put on weight in high school.  The plan of attack was to just load him up with endless chocolate chip cookies, milkshakes, unlimited pizza, and soda.  Um -- I do not suggest this method.

Just because you need to put on some poundage doesn’t mean you can become BFF with the nearest greasy burger joint. You are interested in healthy weight gain, not making you a candidate for heart disease. Now you are increasing your calories, you still want to fuel your body with foods that have all the vitamins and minerals your body needs to thrive. This means high-calorie, high-nutrient foods.  Here are a few ideas:

nuts

trail mix

avocados

dark chocolate

olives

seeds

beans

peanut butter

almond butter

flax

oatmeal

Yep, some of these foods do have fat in them -- but it typically is the good kind.  No need to load up on the trans and saturated fats.

Larger portions
You basically eat foods that all of us can and should be eating -- weight losers and weight gainers alike. However, as a weight gainer, you can simply eat more of them than us. Just don’t rub it in, alright?

Eat 5-6 times per day
Skipping meals is often typical for someone who struggles to keep on the weight.  This is not doing anyone any favors. If you have to, set an alarm and eat every 3 hours or so. Even if you are not hungry? Yep, for all that is good, just eat something!

Drink up!
This is an easy way to add calories. Drink low-fat milk, 100% fruit juice, or healthy smoothies (with or without protein) in order to get those extra calories in.

Exercise
As a woman, I’m assuming you are not interested in looking like the Incredible Hulk’s sister. I would suggest lifting weights 3 times a week and keeping your cardio moderate. You need the cardio for heart health, not really as a means to burn a ton of calories. So, be steady with the weights -- and go on walks, bike rides, swims and such to keep your heart pumping strong.

BTW -- my little guy got really quiet while I was writing this.  Looks like someone got a power nap today:

YES.
HE IS SLEEPING ON THE STAIRS.

Hey, Fit Mommas -- what about you?  Do any of you out there fall in the 5% of Americans that struggle with keeping the weight on?  Comment below and tell us WHAT WORKS.

Thanks for your questions and emails!  I don't quilt or make burp cloths -- this is what I do and what I love.  Feel free to send any questions, comments, or feedback my way...

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Fit Momma Question: Low-fat for Kids?

I appreciated this question from the beautiful Fit Momma Kate yesterday:

Why do you do so much low- or non-fat stuff for your kids? Everything we've ever heard and/or been told is that kids need a certain amount of fat in their diets to aid in brain development. 

Kate is right, kids do need certain amounts of fat in their diet for brain function and development.  We all do!

First of all, let's back up to about 20 years ago.  Low- and non-fat was all the rage, remember? I was in high school, was on a self-proclaimed exercise boycott (that lasted about 8 years) and ended up dating a Mr. Universe-Arnold Schwarzenegger-Look-Alike.  How that happened I will never know.  So, on our dates while I was downing gallon vats of Jamoca Almond Fudge ice cream, Mr. Universe was downing fat-free foods by the bucketload.  Wait a minute...  Now THAT fit right into my type of nutrition plan:  all you can eat fat-free ice cream, fat-free cookies, and fat-free pastries?!? And it was healthy??  It was like free food!  Heck, I thought I was losing weight by eating that stuff.   What we didn't understand was that fat-free didn't mean calorie free.  And guess what happened?  I got fatter (somehow Mr. Universe did not, however.  It must have been a gender thing.  Or perhaps the hours of workouts he did versus the hours of workouts I did not do).

We now understand, in our ultra-enlightened age (and now that America is a solid 20 lbs heavier thanks in part to the fat-free craze), there are many kinds of fats out there.  We also know that fat is hefty in the calorie department:

fat  = 9 calories per gram 

vs.

protein = 4 calories per gram 

carbs = 4 calories per gram
alcohol = 7 calories per gram

Despite their high calorie punch, some fats are our BFF's and others are pretty darn bad for you.  Let's review:

GOOD FATS:

-Monounsaturated fats-

Reduce cholesterol levels, 

Contribute to heart health, 

Help you control your weight.  

They make you feel fuller longer and helps you burn more fat.

sources:  

nuts, 

olives,

 peanuts, 

avocados,

 olive oil, 

canola oil

-Polyunsaturated fats-

Helps combat cardiovascular disease -- here's to more heart health!  

Helps you control your weight by burning more fat throughout the day.

sources:  

fish, 

flax seed, 

flaxseed oil

-------------------------------

BAD FATS:

-Trans fats-

Increases risk for heart disease

Raises cholesterol

Increased risk for diabetes

Increased risk for cancer

sources:  

anything with "hydrogenated oil" in the ingredients, 

commercially baked goods, 

fried foods, 

margarine

-Saturated fats-

Increase levels of belly fat

Increase risk for heart disease and cancer

sources: 

fatty cuts of red meat, 

whole milk dairy products

butter

Obviously, we clearly want to steer clear of the BAD FATS and darn tootin' need to be eating the GOOD FATS.  

OK, back to the kids --

It is true that before age 2 we should not be restricting their fat intake.  No, we aren't giving them lard-laden doughnuts (hopefully not), but we typically give them milk, yogurts and cheese made from whole milk.  This is for proper brain and tissue development.  At this age, their fat should make up around 50% of their calories.

AFTER age two, however the USDA and American Academy of Pediatricians recommend that we switch them to lower fat diets. Unfortunately, even at that young age, they join the rest of us in fighting obesity and heart disease.  After age two, their fat intake decreases should make up around 30% of their daily calories (just like ours).  As always, the science of nutrition is always expanding, but this is the best of our current understanding when it comes to feeding our kids.

Basically, in our family we try to have a healthy dose of the good fats.  This is why we try to eat fish regularly (OK, I need to get better at this), all-natural peanut butters, nuts, trail mix, and I cook and bake with either canola or olive oils.  

When it comes to limiting the BAD kind of fats (saturated), we always drink skim milk and have lower fat (and low sugar) yogurts and I often use low-fat cheeses.  As far as the meat goes, I steer towards lean cuts of beef, and plenty of chicken.  And of course, when it comes to the trans fats, any box with the term "partially hydrogenated oils" will have to engage in hand to hand combat with this mom.

Basically, my kids are at ages now where the amount of fat they consume matters.  I do not count their calories but I make a concerted effort daily that they get in plenty of exercise, try to keep the sugar levels low, and keep their diet low in the bad fats and enough of the good fats.

Hey, Fit Mommas, how do you juggle the good and bad fats in your house?  Comment below and tell us WHAT WORKS!

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Some related articles that might help:

Dietary Fat and Toddlers

How To Reduce Fat and Cholesterol in Your Child's Diet

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Fit Momma Question: How To Not Overeat?

I've gotten emails from several Fit Mommas this week about the same topic:

My question for you is how do you stop yourself from over-eating?

This is a downright cruel picture, I know.
I apologize.

There were two inevitable scenarios that I used to DREAD in my pre-healthy life:

Scenario #1

 Someone so graciously would think of our family and bring over an entire plate of warm cookies.  Perfection.  The worst for me were the No-Bake Cookies -- you know the kind -- with cocoa, peanut butter, and oats.  OH MY, just kill me now.  Of course, I appreciated their thoughtfulness.  But, I HATED that once those cookies entered into my house they took the reigns and I knew I would be eating nearly every cookie myself.  

Scenario #2

 I would be doing great throughout the day.  I'd have a great workout, healthy breakfast, lunch, eat a snack -- THEN 3:30 PM would hit.  Once the minute hand hit that number, I felt every ounce of self control go flying out the window.  I ate everything in sight, ate dinner, then even more afterwards. I would scrounge for chocolate chips from the freezer and eat old candy I found at the back of the cupboard.  I have even eaten day-old-thrown-away cake from the garbage. Sick.  I could not stop.  I dreaded that time every day.  Then, when I went to bed that night with killer (and embarrassing) stomach pains, I'd vow I'd never do that again and the next day I'd be a saint.  

I went through these two scenarios week after week, day after day, over and over again.  I came to dread both of these situations so much because I lost control.  The food controlled me.

Things have changed significantly, thank goodness.  Now I am not professing to be totally in control 100% of the time, but I definitely have felt a shift of power around this place and over time.

Here are a few of my tried and true strategies:

Water
I must write this about once a week on TM -- because IT WORKS!   Drink water after every meal and snack.  Drink a gallon a day, I'm serious about this.  It is a huge appetite suppressant.  Once those cravings kick in, you'll find me downing yet another 24 oz of water.  Also, many of our hunger pangs are mistaken for thirst.  Always solve the water issue first before any food goes in your mouth.

Eat on a Schedule

Be sure you are eating at regular intervals every 3 to 4 hours.  That makes around 5-6 meals per day.  That will keep you blood sugar level, hunger at bay, and functioning at your peak all day.  I think there is a psychological angle here too.  If you are withholding food from yourself, eventually you are going to break and go nuts.  I've done it too many times.  However, when I am steadily and responsibly feeding myself healthy food and enough of it, the panic is erased and I am able to control my choices.

Eat Protein

Protein is a magic bullet when it comes to curbing your hunger.  If you are eating an apple, you need some nuts or string cheese to go with it.  If you are eating a piece of whole wheat bread, have a glass of milk or lean meat to go with it.  If there is a salad or soup, there needs to be some beans, fish, tofu, or lean meat on or in it. (Those last sentences sound like a mother's version of that If You Give a Mouse a Cookie book :) Every snack and meal should have some sort of protein.  This alone with curb your hunger pangs and get you through to the next meal or snack.

Gum
Sugar-free gum is another great way to tide you over until the next snack.  I pop a few pieces, especially in the late afternoon, a day just to keep my mouth busy and to get a shot of sweet.

Crystal Light
I know, I know -- artificial sweeteners and all.  You need to know, however, that in reasonable quantities, a bit of it has been proven to be just fine.  When I'm needing sugar, and trust me sometimes I just do, a huge, cold glass of this really hits the spot and I'm set until dinner.

Eat!
If you are truly dying, really starving -- then chomp on some veggies or fruit.  Often when I give myself that option, I realize I'm not actually hungry, I'm just bored, emotional, etc.  Or if I am TRULY hungry, an apple or some baby carrots taste great (with a little hummus of course!).

The key here is to choose foods that are nutrient dense -- foods packed with the good stuff (vitamins, minerals, fiber, protein, etc.).  When we load up on nutrient empty foods, it is simply empty calories that are going fuel the craving fire, not fill us up, and it is all down hill from there.  Stick with the good stuff.

Get Outta There
This is one battle mothers constantly face:  we work where the food is.  Sometimes, the only thing that works for me is to LEAVE THE HOUSE.  I run some errands, go for a walk with the kids, visit a friend, even just sit outside so I can't hear that persistant kitchen calling my name.

Cheat
I have a designated cheat meal once a week.  This is all a mind game.  I know it's coming, so when that plate of No-Bake Cookies passes from their hands to mine -- I typically can either pass them up or just stop at one since I know I can eat the rest of the stinkin' plate in a few days (which I have done, BTW.  Yep, I've stashed stuff away and feasted later.  It's a letdown, let me tell you).  Nevertheless, I know I'm not deprived of anything.  But I have decided when I am eating those cookies and suddenly they lost their control over me.

Accept It
I'm just going to be honest with you...  Sometimes we are hungry.  Those diets that claim -- "I lost 57 lbs in 4 weeks and I was never hungry!" -- all I can say is YEAH RIGHT.  I've lost a lot of weight in my time, and I'm telling you sometimes I am just hungry.

The trick is not to panic.  Acknowledge it calmly -- "OK, I'm hungry."   If you are due to eat soon, then great, hold out for that.  If not, have 24 oz of water, pop in some gum, and keep yourself nice and busy until your next time to eat.

Just remember:  

You control the food.

It does not control  you.

Hey, Fit Mommas, what strategies do you use to tame those cravings?  Comment below and tell us WHAT WORKS!

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I am loving the questions, my friends!  Please send them my way.  I don't sew, don't scrapbook, don't quilt -- this is what I do :)  I will return your email ASAP.  Contact me here.

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Fit Momma Question: Protein Powder?

Many of you have emailed or commented lately about protein powder:

Do I have to eat protein powder? If I decide to, what should I look for in a protein powder?

The answer to the first question is NO. If you are getting into this health/fitness/weight loss thang, there is no rule saying you have to use protein powder. There are numberless soccer moms to athletes who DON’T use protein powder that are in fantastic shape. It is definitely a newcomer when it comes to eating healthily and if you don’t like, heck, I won’t force it down your throat.

Why protein powder?


I am not a huge supplement person, however, I am a regular protein powder consumer. I have several reasons for doing so:

1.  It keeps me full. First and foremost, when I eat a shake or meal with protein powder thrown in it prevents me from being on the blood sugar roller coaster. I personally don’t like feeling ravenously hungry throughout the day (call me crazy), so I use it.

2.  It is convenient. For this crazed busy mom of 3, I know I get a dose of easy protein by throwing in protein powder to my shake, cereal, oatmeal, milk, and baked goods. Although I adore other sources of protein, this one just fits the “I need it now” bill.

3.  It is great for building lean muscle. I am pretty hard on my body, I admit. Every morning minus one each week you’ll find me either cardio-ing, lifting, or both. After breaking down those muscles, I like eating the extra protein to build those muscles.

4.  It is low-calorie. If you choose your protein wisely, it can be a very filling snack/meal for relatively low calories. Cha-ching! I need more of those options in my life.

5.  It is cheap. I know, I know -- you are saying, “WHAT?” at the computer right now. However, if I take one scoop of protein powder that has let’s say 23 grams of protein. If I take a 5 lb. tub of protein powder, that usually has around 75 servings. I just checked online and the going rate for a 5 lb. tub of protein powder in around $43.00. Do the math and that is around $.57 per serving. That ain’t bad.

How to choose the right protein powder?

I’ve posted on this before, but I want to update my guidelines for choosing a whey protein powder:

• Make sure it has over 15 grams of protein in it. I actually shoot for 20 grams or above.
• It doesn’t need to have over 30 grams of protein. Any more than that is a clever marketing scheme it just runs right through you.
• It needs to be under 150 calories. Beware here! Don’t get stuck buying one that loads 300 calories per serving. Youch! You’ll be busting out of your pencil skirt in no time with that kind of calorie count.
• There is really no reason to have more than 5 grams of sugar.
• Make sure you like the taste. This is a tough one. I agree with a TM reader, Debra, that we should be able to sample single servings before we lay down $40 for this stuff.

What protein powder do I use? 


I typically use what Costco offers, which has been EAS Premium Protein Powder for a while. However, I am suspicious they are changing things up on me, so I, too, am in the market for a replacement. I tend to stick with the EAS brand and am eyeing their 100% Whey Protein. In fact, I believe Sam’s Club sells it (that’s what my Sam’s Club spies tell me, anyway).

So, give it a try if you haven't.  Or, if it makes you gag, then stay far away.  I'll down a cold, luscious protein shake in your honor.

How about you, Fit Mommas? Are you a protein powder junkie like myself? What protein powders do you prefer? How do you use them? Comment below and let us know WHAT WORKS!

For more Fit Momma Questions, click here.

I’ll say it once, and I’ll say it every week -- I love your questions! Keep them coming!

**Nope, no one paid me to write this post nor compensated me in any way.  I'm just telling you what works :)

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