Eat With Me: At A Holiday Party!

Calorie Budget:
1,752 RMR (find explanation here)
-500 weight loss calories
+452 workout calories
-------------------------------
1,704 Grand Total

Workout Calories
452 calories - 1 hr and 10 min of vigorous weight lifting mixed with HIIT cardio throughout.

Let’s eat!

5:45 AM

Pre-workout scarfdown

1 slice of whole wheat bread

120 calories

8:30 AM

Breakfast:

Cinnamon Apple Yogurt

(recipe coming soon to a blog near you)

330 calories

10:00 AM

Mid-morning snack:

Pure Protein Bar

200 calories

1:15 PM

Lunch

1 cup Chicken Noodle Soup

1 slice whole wheat bread, thinly sliced

1 Laughing Cow Spread, Light

2 tsp strawberry fruit spread, reduced sugar

1 cup grapes

354 calories

4:00 PM

Mid-afternoon snack:

1 Chocolate Shakeology from Beachbody

1 cup vanilla soy milk, light

220 calories

I’ve been wanted to try this for a while now.  Fit Momma and Beachbody coach Amber generously sent me a packet to try out. I have to say, I like it. It is a bit higher in calorie than I’d like, but I was TOTALLY full afterwards and loved the chocolatey greatness of it all. Thanks, Amber!

7:30 PM

Dinner

1 scoop of Chicken a la King

TONS of Salad a la Queen (I just made that up)

1 slice of Heaven Cake

 Whew.

Calories ???

This was Christmas Party #3 of the season so far for me.  Only about 5 more to go.

As usual, the people and food were amazing at this party.  I did skip a few pastry shells and bacon, but irritated everyone behind me in line because I hogged the salad.  I didn't feel too bad, however, because there were leftovers of everything.

The cake was made by a friend who is the Cake Boss of San Antonio.  Whoa.  Triple-layered, orange/cranberry/cream cheese/white chocolate cake.  All those white spirals are white chocolate.  Amazing.  I had to taste it and I'm very glad I did.

Calories?  I went to the party with 480 calories to eat.  I'm pretty sure I went over based on the too-full feeling after the cake.  I could have done a few things differently, however, overall Christmas Party #3 was a success.

Good night!

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Duking It Out With Ourselves

Last day to enter the Trainer Momma giveaway for a free photo book (valued at $34.95 each).  There will be two winners chosen and announced tomorrow.  Enter here!


What they say: Wow! You’ve really been losing some weight!
What I hear: Yea, you may have dropped a few pounds, but sure have a ways to go.

What they say: Your arms are so toned.
What I hear: You have a big backside and fat legs.

What they say: You look great today.
What I hear: You look like a truck hit you the last time I saw you.

Why, oh, why do we do this to ourselves? We women are pros at this. Even when a generous, genuine compliment is given, we seem to take it by the arm, flip it on its back and walk away feeling even worse about ourselves than before.

I really do not think I have all the answers as to why, but just a few ideas of my own:

Negative Inner Dialogue
When I was overweight there were a lot of things I struggled with: the tight clothes, the increasing bra sizes, the ever rising number on the scale, my lack of ability to water ski, run, or finish anything physical I started. It all frustrated me to no end. However, all that was cake (yeah, I did eat a lot of that, too :) compared with the the ongoing negative dialogue running through my head at all times. I was brutal to myself. And it never turned off.

It got out of control. Everything was punctuated with the postlude, “....and I’m fat.” Let’s say I dropped a plate and broke it. My head sounded something like this: “Great. I broke this plate I got for my wedding and I’m fat.”

If I accomplished something like singing a solo at church, my head would say, “Yeah, maybe I can sing, but I’m fat.”

It had no “off” switch. I was a pro boxer and my only opponent was myself.

Being a Woman
You know it and I know it: being a woman means there’s a whole lot more emphasis on the outside. When we stand in line at the grocery store and are barraged with perfect images of Carrie Underwood and her perfectly airbrushed legs, the Kardashian sisters and their surgically enhanced everything (who are these people and what have they ever done?), and Taylor Swift and her 20-year-old skin and amazing absence of under-eye bags, it is easy to start picking apart ourselves down to nothing. Our culture has been doing this for years and although I disagree with it, its not going anywhere.

So, how can we put the muzzle on this negative, overly chatty voice that just doesn’t know when to quit?

There are a few things that have helped me over the years:

Listen and Believe
One thing is, try to actually listen and believe what others are saying.  Instead of hearing, "Wow!  You look fantastic!" then thinking or saying, "Yeah, but you should see my muffin top" -- just digest the compliment for once.  Make a point of looking them in the eye, smiling, then giving them a genuine, “Thank you.”

List It
Keep an ongoing, running list of these positive compliments. Have a little notebook in your purse or a paper hanging on your bathroom mirror where you write down all the positive things people have said to you. When people say you’ve got great calves, by all means write it down.  You are a woman with some HOT calves!  Watch out -- red hot calves comin' through!  Believe it!

Take this a step further and write down compliments about everything else as well. You gave a great presentation at work and your boss said she couldn’t run the place without you? Write it down. You sat with a friend, let her unload on you about her newest lousy relationship for an hour and a half and she considers you closer than a sister? Write it down.  Your three-year-old says you are are the best lunch maker in the universe?  Write it down.  Your husband said you parallel park better than he does?  Write it down.

When the negative starts tries to crash your party, return to the list of compliments. Read them. Believe them. They are true.

Shift the focus
Focus on what your body can DO and not just what it looks like.  Hiking, swimming, walking up stairs, traveling, picking up the kids all come from a capable, strong body. If we are focusing on what it can do and where it can bring us, it will will help us rise above our hangups on our small imperfections (which we all have and struggle with).

List It
Again, write this stuff down. Even if you aren’t in your ultimate goal jeans yet, your body is still amazing and able to do remarkable things. Having an ongoing list of what your body is able to do -- hug the grandkids, go for a walk with your husband, run a half-marathon, carry in all the groceries in in one load -- these things will help us get to the heart of what really matters:

 our bodies are gifts and we can be grateful for them.

Your body is capable, healthy, and can and should be a vehicle for happiness. NOT something that should be picked apart one body part at a time.

Sure, you may still be thinking your body is not where you want it to be.  Join the club.  We're all working on that one day at a time.  It's a process and taken one step at a time.

In the meantime, however, when you find yourself back in the boxing ring with yourself, break out with these lists.

What are all those compliments you've received?  THEY ARE TRUE.

What can your body do?  WOW -- WHAT A BLESSING.

We've got a lot to be thankful for, don't we?

Hey, Fit Mommas, have you ever struggled with that relentless negativity?  How have you dealt with it? Comment below and tell us WHAT WORKS!

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Life After Pregnancy: Losing those Last Lbs.

So, the baby is here. Hallelujah!

My little guy at 6 months.
Yum.

After spending a very long 10 months pregnant (40 weeks = 10 months, people. Who ever did the math and came up with 9 months?!?), your baby is nursing and and the homemade meals from friends and neighbors have ceased (I’m sooo sorry. I hate it when they expect us to do it all).

In the midst of the late night feedings, scrambling to sneak a nap in or two, and caring for the other rascals in your clan -- you may have glanced in your closet and saw a few dust balls gathering on your “goal jeans”.

You know what I’m talking about, right? The jeans, dress, or catsuit, whatever -- is patiently waiting for you to be able to slide comfortably into them and announce:

 “Momma’s back!”

With the holidays around the corner, you may have thought once or twice about going hard core, shedding that last 10 or 25 lbs. so you can be red carpet ready to see family and friends.

Do I have any tips?

Any secrets to getting off those last pounds?

Of course!

My biggest piece of advice for mothers who are nursing is only this:

HAVE PATIENCE.

I know, I know that sentence just went in one ear and out the other. You want to know how many calories to eat, how many crunches to do, how often to lift weights, right?

You may have some serious fitness goals, but also keep track of the #1 MAIN GOAL right now:  

Feeding your baby.

Your body is finally able to do the things it used to before you decided to house a fetus in it. However, give yourself some time to nurture this baby without stressing too much about those last 5 or 25 lbs.  Eat well and eat enough to fuel your body for your workouts and to feed the babe. By doing this, you may not get into your Jordache’s in time for the holidays bashes, but more importantly you will have a very healthy baby. And, a very big perk for you is you are setting yourself up for success after the nursing days are over (which is always a joyous and sad day all rolled into one for me).

We all respond a bit differently when nursing our babies. You could be like my older sister who literally disappears into thin air -- poof! -- when she nurses. Or you could be like me. I can  honestly report I never "got my body back" until after the baby broke up with me (which for me was around 10 months).  I would slowly drop weight with eating well and steady exercise, but always hang on to about 10 lbs. no matter what.

When the nursing was over, I was able to get down and dirty.  I finally was able to say adios to those last stubborn pounds.

So, focus on health, not hard core weight loss.

Enjoy this time with you, your baby, and a few lovely doses of oxytocin while you can.

Related Posts:

Nursing and Calories -- If you really must know.

Pregnancy and Calories

Pregnancy:  How Hard to Workout?

Pregnancy and Cardio

Pregnancy and Weight Lifting

BTW -- Since this post is geared toward moms, I thought I'd pass on this great deal for online photobooks.  I found a site offering online photobooks for only $10.00 + shipping until the end of October.  Wowsers!  Check it out here.

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Sugar Smackdown

Then:

I was a full blown sugar addict.

My sugar source could have come from anywhere. I was completely nondiscriminatory: yogurt, graham crackers, ice cream, frosting, chocolate chips, fruit snacks. If it has some sort of sweet attached to it -- it went it in my mouth. I once found myself digging into the garbage can to get the dollar store chocolates I had thrown away the day before. I wiped the baby food and ketsup off them, and then popped them in my mouth.

Shameless.

I had no governor -- somewhere in all my binge eating years that mechanism broke.

I have no idea whose child this is or who he learned this atrocious behavior from.
WHO IS IS MOTHER?!?

Now:

Still a sugar addict.

But, the addiction is safely under wraps.

The lure of sugar is still mighty loud and powerful, however, I now can trust myself around the bite-sized Milky Ways, Tootsie Rolls, Twizzlers, and candy corns that have been everywhere lately.

What happened in between then and now?

I broke up with sugar.

After two pregnancies, I found that sugar had made it’s way back into my life. Sugar and I never had a relaxed, chummy relationship. It was more of a frenzied, manic type of affair. If I had one chocolate chip cookie, then you could bet that I’d eat a solid 15. If I had one bite of cookies n’ cream ice cream, it was a guaranteed I’d go back for at least 4 more scoops (I was just trying to get to the chunks, I swear!).

If I was in a room with sugar, the sugar won the face off every single time. I felt powerless against it.

I HATE THAT FEELING.

So I broke up with sugar. Cold turkey.

I decided, along with my SIL, to go completely off sugar for 4 months. Not a lick.  Not a crumb.  Not a sip.  Nada.

At first it was hard for a week or two, since eating sugary foods had somehow become akin to breathing. But, if you haven’t noticed, I am very competitive. My opponent was sugar and I was going to body slam it lucha libre style.

On Thanksgiving day, exactly 4 months from the day I had broken up with sugar, I had some warm apple carmel pie and slightly melted vanilla ice cream.

And it was ... a supreme letdown.

I had anticipated that treat for so long and built it up so high, that eating it for that brief moment was completely deflating.  Yes, still delicious and made my taste buds do back flips, but very short lived. After not eating it for so long, I found it made me ill very easily.  I could no longer eat the huge amounts of sugar that I once had. Gone were the days of eating a gallon of ice cream in one sitting or eating 3 bowls of Lucky Charms in a row.

I won. Smackdown style.

At that point, I had to decide what to do.  Go back on sugar full steam ahead?  Keep a safe distance from sugar?

I took some time to analyze the level of confidence I had in myself when confronted with sugar.  I had no desire to do the roller coaster thing.  I recognized at that point I still was not 100% trustworthy, so I made a deal with myself:

I was 100% sugar free unless it was a major day.

 I specified the days:  

Thanksgiving

Christmas

My birthday

Mother's Day

Valentines day.  

That was it.  Five days a year I could eat sugar. Nothing else.  

I lived like this for 2 1/2 years (until I got pregnant again).  I was sugar free, then ate the crap on the holidays -- usually eat too much of it, got really sick for a few days, then start again.

I can't say it was the best plan nor can I recommend it, especially the bingeing and getting ill (Ugh. Those were looooong nights.).

But I can say that somehow, it helped get me get one up on sugar.

Fast forward years later to post baby #3.  I had to decide again what to do.  Back to the sugar free and eating whatever on holidays?  Or be attempt being a normal person?

I took a crack at normalcy.  Normal meaning, eat healthy all the time, and indulging on a small dessert once or sometimes twice a week.  I tested myself cautiously -- would I end up eating sugar every day again?  Would it start sneaking in a handful of chocolate chips here?  A few M&M’s there?

It didn't and I haven’t.  I tend to think after living sugar free for those years helped me find the self control and TRUST that I lacked before.  I now can have ice cream in the freezer and not touch it.  I don't dive into the kid’s Halloween stash. I can have one piece of excellent chocolate cake and then walk away.

Like a normal, functioning person.  Go, figure.

Although I cannot wholeheartedly recommend my methods of getting there (it is definitely not for everyone), I can say I finally, FINALLY have the upper hand when faced with sugar.

And I discovered we control food.  It does not control us.

Ahhh -- I love that.

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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!

Related Posts

The Feeling

Resolutions

Fitness Goals Revisted

Let's Tackle the Why

Moderation:  Just Be Nice

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Moderation: Just Be Nice

Our body.

It really is quite amazing, really.

It houses what makes us “us” -- our thoughts and dreams, enables us to make memories, have meaningful experiences, and develop worthwhile relationships. It is a complex gift that asks for only one simple thing:

CARE.

The interesting thing is, in this world of use-it-up-and-throw-it-out, this is the only body we get. There is no such thing as disposable bodies and there are no trade-ins. Although at times we feel perhaps we got a jalopy Ford Pinto versus our neighbor’s sleek Porche model -- it is what it is. We work with what we’ve got and it will pay us back in huge dividends on a daily basis.

So, why do we at times - - or maybe all the time -- go to extremes when it comes to caring for ourselves? It seems to be everywhere lately:

Fad diets.
Binging.
Starving.
Health trends.
Gorging.
Sedentary lifestyles.
Injury due to overtraining.
Purging.

On one hand, we take advantage of our bodies by giving it diets of unlimited soda, cheese-crusted pizza and white chocolate macadamia nut cheesecake. We don’t exercise very often, if at all. Then, we don’t like the result. We have no energy, have extra weight, perhaps our bodies are rebelling and not functioning smoothly like the good ole' days. We feel like we want to stay in our house since there’s really no clothes that fit anymore anyway. So then what do we do?

Swing the pendulum to the other extreme.

We determine that no matter what we will get this weight off. Whatever it takes. Starve ourselves. Skip meals. Take shots or drops instead of food. Pop pills that make us go running to the bathroom and have to change our pants a few times a day. Punish our bodies by withholding essential nutrients, vitamins and minerals. OK, perhaps we did lose a few - or a lot - of pounds. But what have we learned?

Nothing.

After trying either or both of these lifestyles, what lifelong habits can we take and use on a long term basis? Nothing. Nada. We just swing from one extreme to the other, never moving forward, just side to side. Then, inevitably, after our body has endured all the abuse it can handle, we start stumbling backwards.

We do this over and over.

I am a declared moderationist (I made that word up). I advocate a pleasant, safe, smart, right down the middle approach.

It’s just the basics:

Move
Move enough. Move often. Challenge your body. Workout smart, not just hard.

Eat well
Eat nutrient dense foods. Eat real food. Eat lots of plants. Eat often. Drink tons of water.

Rest
Go to bed.  Take a nap. Give your body time to restore and recover.

I know, I know -- there are a tsunami of excuses.  After using all of them, I stubbornly come back to the same place:

The moderate middle.

Instead going months at a time eating only 500 calories or binging on 3,000 calorie meals, how about we just eat a moderate, reasonable 1,500 - 1,800 calories all year round?  Of course, treating ourselves when appropriate, reducing calories when needed -- but overall being smart, kind, and just plain nice to our bods.

Taking care of the bodies by utilizing the basics, we nurture, not punish our bodies.  That's the least we can do for such an amazing gift.

Hey Fit Mommas -- what you do think about why we tend to go to extremes?  Have you found a comfortable place in the healthy middle ground?  Comment below and tell us WHAT WORKS.

Related Posts:
Fad Diets -- The Gig Is Up
Health Trends Drive Me Nuts
The Tree:  Essentials of Fitness

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What About that Stinkin' Pound? How I Maintain

I've had several readers email me wondering why week after week I am always trying to lose a blasted pound each Eat With Me post.  If you notice, I consistently slash 500 calories off my Calorie Budget each week.  

Haven't I lost that pound already?

Yes.  

And, no.

The truth is that this is how I've found I can maintain my weight.  I consistently eat like I'm trying to lose a pound each weekday by subtracting 500 calories per day from my calorie budget.  On the weekends I relax somewhat, rarely count my calories, eyeball my portion sizes, and enjoy a treat (or two).  Then, Monday hits again and I'm back to slashing those 500 calories back off my diet.

I know if I would count my calories, measure out my portions, stay strictly within my allotted calories on weekends I would lose that pound.  I've done it before for many, many pounds in the past and am sure I will do it again in the future.

But since I'm in maintenance mode, I don't really care to right now.  

So, this is what I've found works FOR ME.  I can do it, depend on it, and I feel like a normal, healthy person when I eat like this.

What about you?  How do you maintain your weight?

Related Posts:
Why Only 1,700 Calories a Day?
How Do I Lose a Pound?
Counting Calories:  Round 3
BMI:  What Should I Weigh?

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Celebrities of the Kitchen

Last day to enter the Trainer Momma Anniversary Giveaway.

Get this -- it is a $100 Gift Card to www.Zappos.com.

Hello, cute shoes!

Enter here.

I gain weight eating healthy food.

I swear, I do.

It's not necessarily salt water taffies, king-sized bags of M&M's, or super sized orders of fries like it used to be. It's the Greek yogurt, couscous, my 100% whole wheat bread, and sweet potatoes.

Well, then what's the point? If I'm going to gain weight eating healthy food or crappy food, I might as well blissfully jump into a vat of chocolate cheesecake ice cream!! Right?

Wrong.

I've tried both ways, and I am here to report that I gain WAAAAY more weight eating the crappy foods.

I've been there, done that -- and I am not going back there.

My issue is with portion control. The fact is that even though I'm eating oatmeal for breakfast, it does make a difference how much oatmeal I eat. The only way I can be safe around my oatmeal -- because sometimes a girl can get a little crazy around oatmeal! -- is by measuring it out.>
Some may think that measuring food is obsessive, uptight, fanatical, or neurotic.  I've heard it all, but what I call it is HONEST.  It's just a fact that my 1/2 cup of low-fat cottage cheese is a whole lot bigger than a real 1/2 cup of low-fat cottage cheese.  Or  my tablespoon of all natural peanut is a heck of a lot bigger than a tablespoon of all natural peanut butter.

When left to my own devices, my food, healthy or not, inexplicably grows.  When this happens (which is about every day for me), I invite these superstars back into my kitchen to play a starring role:

Measuring Spoons

Yes, I have two sets of these, they get used so often.  From measuring salad dressing to tablespoons of slivered almonds, these gals get a serious, daily workout in my kitchen.  

Measuring Cups

Again, these come in a duo since inevitably one of the cups is missing (if anyone has seen my silver 1/4 cup, text me, OK?).  These, of course, are very busy when baking and cooking -- but also pitching in with portion control.  They let me know when to call it quits with the Kashi cereal, how much Greek yogurt is enough, and exactly how much a 1/2 cup of brown rice is.

Digital Kitchen Scale

This is my top favorite glamor gal of our kitchen.   This EatSmart Kitchen Scale was swag from FitBloggin' and I had no idea how much I needed this in my life.  It has helped soooooo much with my portion sizes with meat, weighing my bread (the Doc figured it was 70 calories per ounce -- but how was I supposed to know how many ounces it was?  NOW I KNOW!), and so many other things.

We are breaking it out all the time just for fun.
The kids measure their play dough, pretzels, Army men...
You know, all the important stuff.

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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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Eat With Me: 9/1/10

Calorie Budget:
1,742 (find explanation here)
-500 weight loss calories (find explanation here)
+ 566 workout calories
-------------------------------
1,808 total calories

Workout:
409 calories - 60  minutes swim with the Master's swim team
158 calories - 35 minutes walking the dog and pushing the stroller

Let's eat!

5:30 AM

Pre-workout Scarfdown:

1 small piece of whole wheat bread

80 calories

8:00 AM

Breakfast:

Chocolate Oatmeal (find recipe here)

10:30 AM

Mid-morning snack:

Peaches and Cream (find recipe here)

Chicken Vegetable Flat Bread Pizza (find recipe here)

1 cup watermelon

361 calories

Mid-afternoon snack:

1 Tb of Edible Playdough (recipe coming soon!)

100 calories

I honestly don't know how many calories are in this stuff.  But with powdered sugar, honey, and peanut butter as the ingredients, it can't be low.  But tasty!  Plus, the kids love it and it kills a HOT afternoon.

also - 

1 Pure Protein Bar

200 calories

I had to eat this to stay away from the playdough.  It was tough, but I survived.

6:00 PM

Dinner:

Green Salad with Meatballs and Peppers (recipe coming soon!)

1 apple

343 calories

8:30 PM

Book club:

Book Discussed:
The Help by Kathryn Stockett

(I loved it.  The audio version of this ROCKS.)

1 cup of fruit salad

1 sliver of Carmel Cake :) -- about 1/4 of a slice

I'm saying around 250 calories?  I am probably underestimating.

Over by 38 calories, give or take.

Whew.  Book club nights are always a bit of a challenge.
Good night!

Find more "Eat With Me" posts here.

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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!

Related Posts:
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On the Clock
Slay the Beast
SWEET!  A Little Controversy Never Hurt Anyone
Do You Ever Cheat?
More "Fit Momma Questions" Posts

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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Success One Inch at a Time

We did it, mothers. We pulled off a 360-twist into a reverse alley-oop SLAM DUNK of a summer. This morning, after a rushed and marginal photo:

I delivered each child to their respective new classrooms complete with new lunch boxes, new shoes, and a kiss and a smile.

Then I went home and couldn’t help but pull one of these:

YEEEEHHHHAAA!

Now that the kids are in school, do you hear that knocking at your door? Those are your fitness goals   and THEY’RE BACK! The last time they came for a visit was waaaaaaaaay back in January. It’s time to welcome them back into our lives.

Since the kids and some of us are going back to school, let’s assess where we are with those goals using the old fashioned ruler analogy:

Fitness

If you are looking at a ruler, what number would you be at when it comes to your activity level? How are you doing? Are you at a 3? 0? 8? We all are at different places and that’s fine. Now, instead of unrealistically committing to jumping up to a 12 tomorrow, just decide to move up ONE INCH. That’s right, just one small change. That may mean walking the kids to school. Or it could mean adding some HIIT to your workouts. It could mean finally lifting some weights or working on your flip turns in the pool.

Just one change.

Nutrition

Now assess your nutrition on the ruler. Where are you? Decide on one change you can do today, then repeat that change tomorrow. It may be drinking that gallon of water a day, measuring out your cereal to see how much a serving is, or eating a serving of vegetables at dinner. 


Make that one change today, then repeat it tomorrow. Then the next day and the next, etc. Pretty soon, those changes won’t be foreign or new. They’ll become a part of who you are and --dare I say it -- a new habit.

I’ve learned that one small change can lead to big and permanent results -- that is what we are going for.

One change I made a few years back seems small, but was major for me. I love yogurt. Plain yogurt.  I was raised on the stuff and love it the bitter sweetness of it. Sweeten it with some stevia and it suddenly becomes my ice cream. I used to eat it religiously before bed NO MATTER WHAT. I would eat 5-6 small meals a day, then have this beast on top of all of that. It didn’t matter what time it was. If I was out on a date with the Doc and at Outback Steakhouse complete with a huge seven-layer chocolate cake dessert, I’d come right home and down that yogurt. Every night.

I must admit it was not JUST plain yogurt. It grew from plain yogurt to adding many "healthy" goodies: almonds, granola, walnuts, Kashi cereal, craisins. It was very comforting to me and frankly, I knew I could pass up sweets all day since I knew I’d get to down that huge yogurt before bed. I justified that it was healthy. However, once I figured out the calories and it was well up to a whopping 500 calories or more. It was getting out of control.

After baby #3, I had a trainer beg convince me to not give up the yogurt, but just change the time I ate it.  Instead of right before bed, he wanted me to move it to a meal or snack.  Now remember, eating before bed is not inherently wrong, but I had definitely eaten enough calories during the day and this yogurt was just extra calories-- A LOT extra.   I was scared to make the change since I’d been eating this same thing for as long as I could remember.

It was a tradition!
It was my treat!
It was my pacifier!

I finally moved it to my afternoon snack, and I reduced portions so it was around 250 calories. Before bed that night, I had a small glass of milk instead. Guess what happened? I slept better since my stomach wasn’t churning this mammoth yogurt concoction all night. And, I dropped another 5 lbs since I wasn’t adding on a huge 500+ calorie bedtime "snack".

ONE CHANGE BRINGS BIG RESULTS.

After you have moved up one inch on your fitness and nutrition rulers, then decide on another small change. Little by little we can make our way to better habits, more results, and just plain feeling good.

OK, Fit Mommas, I know you are feeling it!  What small change are you going to make today?  Comment below and give us some ideas!

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Numbers That Matter: How Do I Lose a Pound?

By now, I hope I’ve made myself clear:

 I am all about exercising and eating right for living's sake. 

 Just living right for the sake of living right.  

It feels good.  

We will live longer.  

We will live better.  

It is why we were given these bodies to begin with -- to care for them.

However, personal philosophies aside, it doesn’t erase the fact that some of us want and NEED to lose some weight. How exactly do we go about doing that?

Let’s talk numbers:

The amount of calories in one pound is 3,500.

If you want to lose one pound in a week, you essentially have to reduce your caloric intake by 3,500 calories per week, right? So, since their are seven days in the week it makes this very easy cheesy:

3,500 ÷ 7 = 500

To lose one pound a week you need to reduce your calories by 500 a day. 

 That’s like not eating

one banana, 

a tablespoon of peanut butter, 

2 eggs, 

and a small bowl of Kashi cereal with a bit of soy milk.

OR 

by not eating one honkin’ slice of chocolate cake.

Take your pick.

Now, let’s play around a bit.

Wanna lose:
2 lbs per week? Reduce by 1,000 a day (yowsers! This is tough for me)
1.5 lbs per week? Reduce by 750 calories a day
1 lb per week? Reduce by 500 calories a day
.5 lb per week? Reduce by 250 per day

Muy importante:  I’ll say this again when it comes to slashing and counting calories: DO NOT GO UNDER 1,200 CALORIES PER DAY. Yes, you want to lose some weight, but you also need to live, my friend. Your body has a stressful job to face every day. Thinking, breathing, circulating, replenishing, digesting -- all of that requires energy. In other words, food. Your body needs food to lose weight the right way. Starvation is just a mode your body does not like and it will rebel in more ways than one.

So, there you have the numbers.  The math, however, is the easy part.  The actually doing it is what is tricky :)

For more on weight loss and counting calories:

Figuring Out Your Calories:  Round 1
I've Got Some Explaining To Do:  Round 2
Counting Calories:  Round 3 **This is the method I use.
To Count or Not to Count?

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Fit Momma Question: What's Next?

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Fit Momma Kristin sent in this great question:

I set out several months ago to lose weight.  Well, I've done it.  But now what?  I am having a hard time switching gears.  Actually, I'm kind of afraid to.  What if I gain the weight back?  AH!

You did it!  

(Insert me doing a cheerleader herkie here just for you!)

Living
You are now ready to move to the next phase -- living instead of just losing.  It's time to enjoy the rewards of healthy living and eating on a daily basis.  This is not the Rattler rollercoaster ride at Six Flags -- those days are over.  You are a healthy, active person now and well, you need to act like one. Forever.  Until we die.  OK, that sounds a bit dismal -- it actually is very liberating and empowering!

Goals
What are your new fitness goals? It is a new mindset. Instead of constantly thinking of what your body looks like and all the numbers, it's time to focus on what your body can DO. Enter some events, work on improving your favorite workouts,  or try some new sports/workouts.  Also, have you started incorporating weight lifting into your regular workouts?  Many women get the skinny thing down, but being strong is equally important.  Don't forget the weights.

Increase Calories
Too many people make the mistake at this point of bagging all their good habits and going straight back to the bucket of Kentucky Fried Chicken. Don't do that -- be sure to increase your calories with nutrient dense food and feel free to enjoy a treat a few times a week. You definitely will have the calories to do it!

Trust Yourself
This is not a time to panic, but to confidently take over the drivers seat and enjoy the ride.  You've lost weight, right?  If a few pounds creep on, you'll know how to take them off.  You've learned so many great skills like consistent exercise, weight lifting, portion control, and good food choices.  All you need to do is use those skills daily and you'll be fine.  I promise!

Find What Works For You
I take it easy on the weekends slightly and do have a treat here or there. That's why I am always losing the same pound every week. For me, that's what works. I'm happy reducing my calories during the week slightly, so I can relax occasionally. No, I'm not going crazy (when I do I get ill) -- but I definitely enjoy my chocolate cupcake. And probably some ice cream :) The scale and body fat usually creep up about 5 lbs over a few months, then I start counting calories for about 3 days again, get back on track,  I adjust my eating, and lose it. It works for me -- that is important. Find what works for you and stick to it.  You'll tweek your "system" as time goes on, usually for the better.

**Side note:  I count calories regularly now because of the weekly Eat With Me posts on Trainer Momma. Before the blog I would only count them every few months to get myself back on track.

Enjoy this new season!  With smart living, clean eating, and consistent exercise you can enjoy your health, energy, smaller clothes size, and a treat here and there.  It really is a great place to stay.

Hey Fit Mommas, how have you made the transition from weight loss to lifestyle?  Any tips?  Comment below to tell us WHAT WORKS!

Have a question about fitness or nutrition?  Send it my way -- I love this stuff!

Find past Fit Momma Questions and answers here.

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