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!

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!!!

diet revisited

So, since the “loads of food” diet run, things have been moving along.  I don’t have the time/patience/energy/desire to keep track of every single thing that I put into my mouth, but that doesn’t mean that I’ve given up completely.  I did do a solid few months of weighing and measuring and luckily I can kinda eyeball what I “should” be taking in.  What am I doing now, you ask??…well, I’m pretty much eating whatever/whenever I want but keeping it clean.  Breakfast/pre-gym meal is still fruit, like an apple or banana and almonds and raisins.  That seems to do the trick right now.  Sometimes I will have an egg sandwich with whole grain toast.  When I get home from the gym I usually eat a ton.  Today I had last night’s honey-lime enchiladas (even though it was only 10:30 in the morning) and boy, did that hit the spot. I’ve been on this diet path, as most of you have for a while.  I’ve been doing a lot of pondering on what I should or shouldn’t eat and I had a mini epiphany the other day.  This may be totally common sense to everyone else, but to me it really has hit home and I’m feeling much better about this whole idea.

Most people diet because they want their body to look a certain way.  We at Buffbetty (or just “myself” at buffbetty, but I think “we” sounds pretty rad) don’t diet because we want to look good.  Oh no, we diet because we want to be beasts!  And “diet” doesn’t necessarily mean cutting calories, or doing some trendy crap.  Your DIET is EVERYTHING that you put into your mouth.  If you sit around drinking starbucks and eating donuts, then you’re on a diet of starbucks and donuts.  My “diet” is meant to be fuel, its gas in the tank, its what builds my muscles.

So back to my mini-epiphany… “I am not concerned with what my body looks like.  My concern is how my body performs.”   If I am tearing it up every day and progressing, then the look good part will come naturally.

But as I say this, I also add in that I am not sitting around drinking starbucks and eating donuts.  At least not every day…  But I pretty much eat clean food.  A lot of clean food.  Stuff that I prepare and not take out.

I used to be blown away that a lot of legit, top of the top athletes sit around eating pizza and drinking beer.  Like everyday.  But what is most amazing is that their bodies are freakin legit as well.  Mmmhmm.  Take into consideration this photo of Brandon Phillips.  Who at the Outlaw way camp told us straight out that he does workouts while he’s drunk and eating Taco Bell at the same time.  Well, that seems to be doing a body good ;)  The man himself…

So, I’m kidding. Not about Brandon, because that was totally true, but I’m sure that can’t be optimal fuel for everyone!  But seriously,  as long as you avoid fast food, soda and junk on a regular basis you will be just fine if your workout routine is top notch.  Could you be the best ever by mapping it all out and measuring and getting wrapped up in it?  Maybe.  But for kids like me who don’t have the time, this is working pretty darn good.  Til next time.

CrossFit and bodybuilding are totally different!

So, sorry for the little hiatus!  My nerves got the best of me for a little while, but that’s another story that I will save for later in the week!

There are still a lot of people who don’t know or understand what CrossFit is.  (are you living under a rock or something ;)  I will get loads of people who come in (especially ladies) and say “I don’t want to do crossfit because I’m afraid I will get too muscular. I want to be lean and toned.”  There is a misconception going around that if you lift weights you will look like this….

Are you kidding me?!? Probably .0001% of the population thinks this looks good.  And besides, do you know how hard those women work to look like that?  For one, they eat like 4000 calories a day, probably take loads of growth hormones and sit around doing muscle isolation workouts i.e…curls, leg extensions and leg curls.  Don’t get me wrong.  These are all movements that are ok, but could you imagine one of these ladies running a sub 7 mile?  No way!!

The purpose of crossfit is all around fitness.  Yes, being strong goes along with “all around fitness” and as part of that you are going to have muscles (really good looking ones).  My goal is to be good at everything.  It is to prepare myself for any possible situation.  If your goal is to be strong and healthy and to have your body ready and able to go on long likes, run a 10K at the spur of the moment, lift that overloaded box off food from costco out of your shopping cart, then crossfit is for you.  Its for real people.

 

Check out this hot mama from beforeandafterlooks.com.  She looks strong and beautiful!

If you want to be a frail little thing who can run a marathon but not be able to jump or pick something up, then that’s your business.  But know that in the real life (not the victoria’s secret runway life) there are times when you are going to have to be strong.  Answer me this ladies.  You are all alone at night in a parking lot at the mall.  There is a creeper just waiting for some helpless lady to walk by.  Is he most likely to chose a skinny, malnourished model type, or a strong, confident, athlete??

Ponder that for a while and come back and visit me when your done obsessing over that size 2!

Second feels more like 1st loser

So typically I have a lot of uplifting things to say here, but I’m really not in the mood. I had my little fundraiser/team competition last weekend.  It was so fun and for such a good cause.  A load of people were there competing and the workout was pretty intense.  We went in heats.  Our team ended up being in the second to last heat, which was pretty crappy but whatever.  What we didn’t expect was for them to turn it into an individual competition, and that’s exactly what happened.  I am super competitive but I guess I just didn’t have it.  I was ahead for most of the workout, but the last 30 seconds totally killed me.  I was literally dry heaving near the bushes after I peeled my butt off the ground.  I ended up getting beat by a few reps by my friend, Marianne.  You beat me girl, fair and square.  But I have been getting some serious heat for losing!  I’m sorry that I sucked everyone, now get over it!  However, there were some pretty legit girls there and they were younger and buffer (with 6 packs even), but we totally took them down!  New competitions are coming in October in which I team up with Freaking Roy from the gym.  Now for this I am feeling the pressure.  He is a total bad @#$.  I can’t go down this time.  Roy doesn’t go down.  I think my plan will be to bring a rope and tie it around myself so he can drag me along.  Either way, I gotta get out of my stupid head and make this happen.

Enter Roy:

See what I mean?

Just kidding.  A fire has been lit and I am seriously serious.  Training, getting ready, lifting heavy.  Marianne, Judd believes that you are a “Lance Armstrong-like” anomaly.  I hate having to compete against you.  I feel like I am the julie foucher to your annie thorisdottir. But this time, I’ve got Roy.  hahahaha.

In other news, I lost a pound.  I am so ticked.  I thought I was eating enough and I guess it just wasn’t so!  I am back at 135.  That 140 seems so far away!!  With losing that pound my body fat stayed exactly the same which means that whole pound was muscle!  Son of a!!!!!  I am really going to have to up my calorie intake, which seems impossible right now!  Well, off to go put some food in my hole!!!

PS I clean and jerked 140 lbs today.  yep

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!