Get your kids to eat healthy!

I get asked a lot for tips on getting kids to eat healthy. Let me first start off by saying that, if its not good enough for you to eat, then you shouldn’t be feeding it to your kids. There is no reason to make 2 different options at every meal! Everyone should eat the same things. If your diet is important to you because you want to be healthy, then it should be just as important that you feed your kids that way! Why on earth would I feed my kids hot dogs, while I am sitting over here eating chicken and veggies?!?

1. Don’t have unhealthy options at home. YOU go grocery shopping. YOU put the items in your cart. YOU pay money for these items. The common denominator here is YOU! Children have zero control over the food in your house unless you allow them to. If kids have the choice between chips or fruits and veggies, they will most likely choose chips! It doesn’t take a rocket scientist to figure that out!!
2. If it stresses you out, then don’t take them shopping with you. They will whine and try and get you to buy junk. If you want to brave it, like I have to most of the time, try and turn it into a game. “Lets find which foods are healthy.” “help me put the food in the bag” or “point out which foods are unhealthy” This doesn’t always curb fits, but you never know, they might surprise you.
3. When they make a healthy food choice, praise them!! “wow! I am so proud that you made such a healthy choice and it makes me happy to know that your body is growing big and strong!!”
4. The opposite end of number three. When they make a bad choice, don’t make a huge deal about it! They are going to go to birthday parties and have too much cake. They will go to school and their friends will give them cookies. If you make them feel bad, they are just going to turn into secret eaters. I had this problem with my daughter and a good friend mentioned that as long as I am feeding them healthy at home, when the occasionally go out and eat bad, its not such a big deal.
5. Dipping sauces! If I have to put cheese or sauce on something to get my kids to eat it, then so be it! There is a great recipe on here called tzatziki (tuh-zee-kee) at home. It is made from greek yogurt and it tastes just like ranch dressing. My kids love this! They also love almond butter and peanut butter with apples and celery. I also make honey mustard for chicken. I use a couple tablespoons of mustard, some mayo and honey to taste. The absolutely love this sauce!
6. Last night for dinner I steamed asparagus, snap peas and broccoli. I shredded some cheese and put it on the veggies back into the steamer for a minute or two. Its was gooey and delicious. I served it with baked tilapia. As soon as I set it on the table, my 2 year old grabbed a huge bite of the tilapia and i ran for my camera. i said “Everyone, look at Myla eating her food!” And I took a picture. Soon everyone was saying “take a picture of me eating my broccoli!” or peas or what ever. They all cleaned their plates. I was happy!

Dinner last night:

IMG_0961 7. Notice how I served asperagus, snap peas and broccoli. They aren’t going to like everything. There are still veggies that I won’t eat as an adult, like lima beans. But sometimes it takes just putting it on their plate a few times to get them to try it. Most likely they won’t touch it and I will just put it in my husband’s lunch for the next day. But just because they don’t eat something, don’t give up on it. I swear I have fed my kids sweet potatoes 1000 times. My oldest still gags, but she is older and I can say “You have to eat 5 bites” or whatever.

Don’t give up on your kids’ diet!  A diet is not something that you ever get “done” with.  Its not a temporary thing.  It is something learned that you keep  doing for the rest of your life!  How amazing will it be for your kids to grow up with healthy eating habits!?  Can you imagine not having cravings or struggles because you were well disciplined and educated as a child!?  Remember, education, praise and patience is the key!  Good Luck!

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Grains. Should you or shouldn’t you?

For those of you that have followed this blog for a while, you might remember when I was a staunch paleo dieter.  No grains, no dairy and the like.  Its the popular thing to do, especially in the crossfit community.  Did I lose weight on that diet?  Yes.  Did I get lean?  Yes.  But did I get stronger and have more energy?  Was totally giving up bread and dairy sustainable for me?  I realized, after lots of consideration, that it wasn’t.  I love bread.  I want toast with my eggs and cheese.  Then came the realization…what kind of life is it to feel guilty about enjoying the things that I love?!  No kind of life I want to live, I’ll tell you that much.  So, how then, was I going to enjoy grains without gaining back the fat that I lost?  Here is what I have found to work for me.  I eat the bulk of my grains mostly in the morning, particularly right after my workouts.  A huge bowl of oatmeal or a nice big toasted tuna sandwich.  One thing I don’t do is eat grains all day long.  I usually am done with them by the early afternoon.  And just because I allow them doesn’t mean I blow it out of proportion either.  I still keep my carb intake under control.

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For instance, this sandwich is 2 slices of whole grain bread, 3 oz of tuna with 1 Tablespoon of mayo and curry.  I paired that with 1/2 cup of greek yogurt and 1/2 tablespoon of honey.  I can just hear the gasps of the paleo community now!  This satisfying meal was 372 calories, 39 G carbs, 36 G protein, 7 g of fat.  In my new diet world, that is right on par where I want to be.  I eat meals around that ratio about 5 times per day.  Given, the latter part of the day grains are not included.  And my last meal of the day usually doesn’t include more than 15 g of carbs. Eating this way has helped me burn fat and gain a lot more muscle.  It has given me more energy and most importantly, I don’t feel deprived of anything.  (keep in mind, we’re talking grains here and not sweets ;)  Those are reserved for my saturday evening meals.  However, I have found them less tempting since I brought grains back into my diet.  But, I am no dietitian. this diet works amazingly for me.  If grains don’t make you perform better, then don’t eat them.  But if you miss them and love them, stop beating yourself up over them!!  And when I’m talking about grains I mean whole grains here people.  Now go and eat and for goodness sake, stop starving yourselves!!!

Success

Things are continuing to go really well on my new “loads of food diet”. (that’s what I’ve decided on calling it)  I took my weight on Saturday and gained 1 lb but lost 2% of body fat!!!!  I was so excited.  You know what that means boys and girls?!?!?  That I have in total, so far I have lost 2.9 lbs of fat and have gained 1.9 lbs of muscle!!!  Woooo freakin hoooo!  Never thought I would be happy about seeing a higher number on the scale but I am really hoping to lose about 2-3 more percent of fat and gain about 4 more lbs of muscle.  (For those of you who wonder about how I am eating loads of food and loosing fat please refer to my last post.)

In other news, I am doing my first little competition this weekend.  Its a team WOD and we have 4 ladies that make up our little team called “3 squats and a snatch”.  I’m excited but kinda bummed because I have been having a lot of wrist pain.  It hurts when its bent back and has any weight on it.  So basically any load bearing exercise bites right now!!  No bueno.  I have been stretching, rolling out my forearms really good, heat and ice, fish oil….does anyone out there have any other ideas???

So to the point…What I really wanted to write about today is competition within the gym.  I have been kinda sad lately because a lot of the members are getting really down on themselves for not being able to do what other people are doing in their workouts.  Let me just tell everyone of my first crossfit experience (as embarrassing as it may be)…I was doing the baseline workout.  Not the hardest WOD in crossfit by FAR.  you do a 500M row, 40 Squats, 30 sit ups, 20 pushups and 10 pull ups.  I completed my row and did a few squats and that was it.  I was outside sitting my rear end on the curb.  I was dizzy, I felt weak, I was just trying not to throw up in front of my trainer.  It took me about 17 minutes to do baseline that day.  Now, I can do it in like 5 minutes. The point being, everyone sucks at first!!  Everyone has to start somewhere.  Don’t be so hard on yourself.  I still have things that I have to work hard on every day and I have been doing CF for 4 years.  If you are walking into a gym for the first time expecting to be the best, you are going to be humbled very quickly.  A box is a humbling place for everyone.   So go in, do your workout, don’t compare times, don’t focus on the people who are doing the heavy stuff, or the crazy gymnastic stuff.  Go in to have a good time.  Go in to make YOURSELF better.  Be proud of every little thing you accomplish.  A hole in your spirit can be dug very quickly if all you do is measure yourself against other people.  If you only did 1/2 a workout, be proud of that.  But strive to do a little better the next time.  You will get better each time, I promise!  So keep your head up, set some personal goals and for goodness sake, pat yourself on the freakin’ back already!  You are doing crossfit!!

Changes!!

So much has changed in the last month!

We all know how I am an avid primal eater (for the most part).  Recently I have taken it upon myself to steer a little off this strict path and do some experimenting.  Since a recent nutrition class at my gym, I was introduced to a new way of eating.  Thanks so much to Gregg, who taught that class and has been challenging me and keeping tabs on me because it has definitely spruced things up.  What am I doing, you ask??

In previous posts I have written down everything that I had eaten over a space of a day or two.  A day normally consisted of 1200 calories a day and I was primarily focused on low carbohydrates.  Well, after a month on this diet, this is how I ultimately felt…

My times at the gym were getting slower, I was tired.  SOOOO tired.  I was weak. I was scatter brained.  I was seriously thinking that there were major things wrong with me.

After talking with Gregg he basically told me that my body was starving.  I never thought that could be what it was.  I didn’t really feel a lot of hunger.  I ate plenty, or so I thought.  There was the jerky and nuts snacking and more snacking, and more snacking.  This didn’t amount up to very much.  Especially with what I needed my body to do.  I am at about 135 pounds.  My goal is to gain 5 pounds of muscle.  so I am really trying to gain it the right way and its pretty tough to do!  Who would have thought gaining weight would be hard! hahaha! In order to do this I have to test my body fat every week and make sure the weight I am gaining, is in fact muscle.

I am eating so much now.  So much that I almost want to barf.  I probably eat about 2400 calories a day.  That’s 6 meals at 400 calories.  I am eating the minute I wake up and before bed.  Basically every 2 1/2 to 3 hours.  This is an insane amount when all you are eating is clean food!!  I have strayed from primal.  I am giving this new diet a month to see what changes occur.  I now eat whole, sprouted grains.  Oatmeal in the morning, bread for lunch, brown rice.  Lean proteins (not so much beef and bacon :(  and LOADS of veggies and fruit.

So far here is what has happened.  This whole week has been a week of pr’s.  For any of you who speak the crossfit lingo…I did fran in like 4:19, Helen in 9:40, fight gone bad score was 332.  My broad jump increased from 92″ to 97″. I did 69 double unders in a row.  L sit time was 1:01.  My back squat 1RM was 165 and this week I did 185 three times.  I have so much energy I can jump out of bed in the morning.

I thought for sure that eating all of this food would fatten me up, but its done the opposite.  I have gained 1 pound and lost 1% of body fat in the first 9 days!  HUGE!!!!  I can’t wait to get to the end of this month and see what happens.  I will keep you posted!

German Pancakes, melt my heart!

This is a favorite around these parts!!!

 

1/4 cup of butter

1 cup almond or coconut flour

1 cup almond milk

6 eggs, lightly beaten

1/2 teaspoon of vanilla

dash of salt

dash of cinnamon

Preheat oven to 400. Place butter in a 9×13 inch baking dish and place it in the oven so the butter melts.

Add flour, milk, vanilla, salt and cinnamon to the eggs.  Mix well.  Pour on top of the melted butter and bake for 23 minutes.

I top these bad boys with natural maple syrup or my personal favorite.  Greek yogurt, coconut sugar and strawberries!

Diet soda and a new challenge!

First.  Diet soda is bad for you.  Yes, you probably already know that, but why don’t you just give it up already?  I know it says zero calories, zero carbs which makes it basically the same as drinking water, right!?  WRONG.  Do you think any of those things on the list of ingredients is in any way beneficial to your health?  Now, I peeked in and did a little research on diet soda and here’s what I came up with.  If you really take a look at people who drink diet soda…they are usually overweight.  Why is this?  First off, just because it has fake sugar in it doesn’t mean that your body doesn’t process it like sugar.  If you are trying to “eat healthier” by incorporating the diet kind vs. the regular kind, you are fooling yourself.  Your brain still thinks its sugar.  Therefore, the other habits you are trying to form, like eating less sugar, are totally going to be hindered because your body can’t kick that sugar craving.  Also, there have been some recent studies linking diet soda to heart attack and stroke risks.  Not only that, but I hear so many people saying that if they don’t have their diet coke, they get headaches….hmmmm.  Did you ever stop to think that drinking it could be what’s causing your headaches, not deterring them?  So, not only is it keeping you overweight, causing your headaches, and putting loads of unwanted chemicals in your body…but come on!  It looks like poison in a cup and tastes metallic and burns going down!!  Those should be huge warning signs!  Give up that soda!  Get used to water!  Your body will thank you!!

Now on to more exciting news!!!!

The abs challenge has come to a close and I must say that I miss it.  Anyone else??  It was so much fun seeing everyone getting their sit ups on!  I noticed a huge change in my ab muscles (meaning now I can kinda actually see some under there)  and several of you mentioned how you were going to continue on.  Well, that challenge may be a little fresh in your mind still, but I think its time for a new one!  Would anyone be down for a push up challenge? I for one need to work on my push ups terribly. So what do you say?!?  Starting Monday, June 11th we are going to do 100 push ups a day for 10 days!!!  Yes, that’s 1000 push ups.  wooooo weeeee.

shrink that waistline!

How is everyone doing on their abs challenge?  I’m loving going into the gym and seeing everyone doing planks and sit ups!!!  Thanks to everyone for participating and don’t you worry!  There is another challenge coming right around the corner!

6 pack abs.  The most coveted section of body known to man/woman.  Why are these stupid little muscles so stubborn?!?  Even after 2000 sit ups.  How do you get rid of the belly flab?

The secret to having a hot body is this…STOP LOOKING AT THE SCALE!!!!  This is where most people get it wrong!  There is no magical number that you need to weigh.  There is no size that you have to achieve to look good.

This is what you NEED to do…

1. take your measurements.  waist, hips, chest, arms and legs.  Write it all down

2.  Get your body fat tested!  Healthy for a girl is around 20-25%  for a guy 15-20%.  But!!!  if you want to see definition in your muscles and have that 6 pack, girls you need to be around 12-15% and guys 10%.  And remember skinny fat??  Just because you weigh 115 doesn’t mean you’re not fat.  Or just because you weigh 150 doesn’t mean you are fat.

Now, get all of these numbers accumulated and dated.  Put them in a safe place and after 30 days of serious diet/exercise commitment, check them all again!

Keys to lose belly fat: exercise!!  Lifting heavy weights!! So many people underestimate how important it is to bring back the basics!  Back squat, dead lift, clean and jerk.  All of these are intense core workouts.  Of course the sit ups work well too.  And not those sissy crunches either!  Full range of motion sit ups.

Diet!!  Cut down those carbohydrates.  Weigh and measure your food.  Try to stay around 75 to 100 grams of carbs per day. Give up bread and grains and sugar!!  make sure that you are getting all of your carbs from mainly veggies.  If you give up these things I promise!!!!!  you will be looking smoking hot in no time!!!

AVOID!!!!  diet pills and other fad diets.  Every time I see an advertisement for some instant weight loss cure that lets you eat what ever you want and not exercise, I wanna punch someone in the mouth!  People really believe this crap!!!  Don’t buy into that stuff.  Its sooooo bad for your health!

Now go and do people!!!  and let me know how its working out!