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5 WAYS TO HELP OVERCOME ANY REASONS FOR NOT CARING FOR YOU FIRST
Posted In , ,
I RECENTLY WAS IN THE PLAY PLACE WITH MY BOYS AND NOT THAT I MEANT TO,
BUT I OVERHEARD A CONVERSATION BETWEEN A GROUP OF OTHER MOMS.
I was not meant to listen in and I do not stick my nose to other
people's business That's not me however, on this day I could not
help but hear the conversation that was taking place- these moms were
fired up! I am little embarrassed to share with you that I heard
someone's conversation, but it brought up such an important topic
impacting our health that I could NOT not blog about it
I know I do this too (just ask my hubby). Hey, everyone does this
(it's also called being a human).
_The first step to stop doing something is to be aware of it and then
to identify why. Then we can work on overcoming that behavior or story
and finding an alternative._
THE CONVERSATION WENT SOMETHING LIKE THIS:
_"My mom and my two brothers are diabetic. Now my doctor wants to
test me for diabetes._
_I know I should start getting healthier, but"_
And here is the list of reasons that the moms listed in an agreement
about why they were not taking action to get healthier:
* _I don't like working out with other people around_
* _I will start after vacation_
* _The weather has been so bad that I don't want to do anything_
* _It's too expensive_
* _It never works for me_
* _I have exercise equipment at home, so I can just use that_
* and then the classic that I have heard too many times: _I spend
all my time with me kids, I have no time_
THE HUMAN MIND IS SMART.
So smart that in fact, we can justify any choices as the right thing
to do.
EVEN THINGS THAT ARE HURTING OUR HEALTH.
If what you are currently doing IS ____________ (insert your pick
here: making you gain weight, leaving your without energy, gives you
cravings, has you pre-diabetic/with high blood pressure or other
chronic disease/makes your pants tight/other)
IT IS NOT WORKING.
The best and the hardest
(we know that but sometimes we just want to ignore the fact, yes?)
So how can we start taking action and overcome any reasons for not
doing what we know we need to do?
HERE ARE 5 WAYS TO HELP OVERCOME ANY EXCUSES
(no matter what they are related to):
1. LISTEN TO YOURSELF.
Write down your reason for not doing something and then ask: "Is that
really true?". Come up with your response and then ask again "Is that
really true?" just to make sure your mind is not playing tricks on you
2. COMMIT.
Just do it. You have identified an issue you need to tackle. Whether
it is dirty laundry or making healthy dinner at home, make a
commitment to do something about it. PS. Do not start doing everything
you have identified at once. Just pick one thing to commit and work
on.
3. GET THE RIGHT FACTS.
Stay away from any gimmicks, there is no such thing as fast results
Slow and steady is the way to PERMANENT results. Not exercising at all
currently? Start with 10 minutes 3 times per week- something is better
than nothing.
4. FIND SUPPORT.
Find others who have done what you want to do. Team up with those who
want to accomplish the same thing as you. Share your struggles and
support each other.
5. DO NOT EXPECT IT TO BE EASY AND FUN.
Part of taking an action is going to outright suck. However, when you
know and accept it going in, you can anticipate it and just keep
practicing the right way to make it happen for you. It will get better
and easier.
AND THAT PART ABOUT "_I SPEND ALL MY TIME WITH ME KIDS, I HAVE NO TIME
FOR ME."_
IT'S A: TIME TO FIND THE ALTERNATIVE STORY TO TELL OURSELVES
IT'S B: TIME TO DO SOMETHING AND FAST BECAUSE
YOU (ME) ARE THE NUMBER ONE ROLE MODEL FOR YOUR (OUR) CHILD(REN) IN
THE HEALTHY LIVING HABITS
and guess what kind of example we are setting for our children IF
you do not start taking time to take care of ME (YOU)?
You get to decide the story you are telling yourself.
WHETHER YOU THINK YOU HAVE TIME OR YOU THINK YOU DON'T- YOU ARE
RIGHT!
SO TAKE ACTION for your health and
for our children's future-Make the time. PUT YOURSELF FIRST. Even if
it is 10 minutes a day- we really have no other choice
Do you know someone that could benefit from this article? Please
share and help moms raise healthy kids everywhere!
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STRONG CURVES, MOTHERHOOD AND MODERATION: INTERVIEW WITH KELLIE HART
DAVIS
Posted In , So much cool stuff coming up at the HealthyGrowingKids
blog between now and Mothers' Day. Yes, we have officially started
celebrating Mothers' Day NOW! THERE IS NO BETTER WAY TO KICK OFF
THE PARTY THAN AN INTERVIEW WITH KELLIE HART DAVIS.
KELLIE HART DAVIS IS A MOM, WIFE, WRITER, FITNESS PROFESSIONAL AND
MORE.
She also knows also knows all about building Strong Curves. Below
you can find an interview I had a pleasure to do with Kellie. She will
talk about her transformation to the fit mom she is today and about
that will help women everywhere to build a more confident body. , that
Kellie co-authored with Bret Contreras, is the new go-to guide to help
all women build their best body no matter where you are currently with
your fitness.
Kellie used to think: "This is it; babies ruin your body." until she
decided different and took action. She connected with Bret Contreras
() and found her best fitness.
In this interview Kellie also shares the hardest lesson that she
learned after becoming a mother.
Get your FREE PDF Sample of the book (AWESOME READ!)
Check out Kellie's blog with the give-a-way she mentioned in the
interview
You can also find Kellie at
LET US KNOW IN THE COMMENTS BELOW:
HOW DO YOU FIT FITNESS INTO YOUR BUSY SCHEDULE?
NOTE: CONTEST IS NOW CLOSED.
WINNER IS ERIN ROCHELLE!!!!
THANK YOU FOR EVERYONE WHO LEFT COMMENTS! THERE ARE A LOT OF GREAT
IDEAS ON HOW TO FIT FITNESS IN YOUR LIFE BELOW, SO EVEN THERE IS NO
BOOK PRIZE LEFT, PLEASE SCROLL THROUGH FOR INSPIRATION AND LEAVE YOUR
COMMENT TOO!
We choose a random comment as the winner on Monday, April 1, 2013 and
Kellie will mail the lucky winner A SIGNED COPY OF THE STRONG
CURVES BOOK. (contest is now closed)
(US entries only for the signed copy)
PARENTING: CRAPPY, REAL AND FUNNY- INTERVIEW WITH AMBER DUSICK OF
CRAPPY PARENTING
Posted In
_THIS POST IS AN INTERVIEW WITH AMBER DUSICK. THERE IS NOTHING MORE
POWERFUL THAN A SEEING THE LIGHTER SIDE OF OUR EVERYDAY LIVES,
ESPECIALLY WHEN YOU ARE A MOM. SOMETIMES WE JUST NEED A GOOD LAUGH TO
HELP US GET THROUGH THE DAY._
_MEET AMBER. SHE KNOWS HOW TO PUT THESE EVERYDAY CRAZY SITUATIONS
INTO ILLUSTRATIONS THAT ALLOW US MOMS TO LAUGH WHEN WE REALLY WANT TO
PULL OUR HAIR OUT. I AM EXCITED TO INTRODUCE YOU TO AMBER AND HER
CRAPPY PICTURES- I HOPE YOU WILL LOVE HER STUFF AS MUCH AS I DO! _
FOR THOSE READING THE BLOG WHO MIGHT NOT KNOW YOU, OR YOUR
BACKGROUND, CAN YOU GIVE US A LITTLE BACKGROUND ON YOURSELF AND YOUR
FAMILY?
My name is Amber and I have two boys ages six and three. And a
husband. And two black cats. We all live in a bright yellow house on a
hill in Los Angeles, CA. I have a red fridge that I like to stock with
ice cream. I'm a fan of cheese. Wine is also good. And chocolate. My
favorite indulgence food is crab. These are the kind of answers you'll
get when I'm hungry.
HOW DID YOU GET STARTED WITH CRAPPY PICTURES, WHERE DID IT ALL BEGIN?
I never intended crappy pictures to become the "thing" that I do. I
drew my first one mostly as a joke and posted it on my personal blog
that I had kept for nearly five years. People liked it and it got
almost twenty comments, which was a ton for my blog at the time. About
a month later I drew another one and it exploded. Hundreds of
thousands of people came and commented. It was overwhelming and
exciting all at the same time. I bought the domain CrappyPictures.com
and moved over those first two posts so I could have a dedicated
illustrated blog. This was a year and a half ago and it has continued
to grow like a weed. (A nice weed though, a dandelion maybe?) I'm
still in shock about it all.
HOW HAS YOUR ROLE AS A MOM CHANGED AS YOUR CHILDREN HAVE GOT OLDER?
HOW HAS THAT AFFECTED CRAPPY PICTURES?
Since it has only been a year and a half not much has changed.
Although I probably do get a bit more sleep now. Sometimes. And things
are easier in some ways. Yet harder in others. I do think about the
future of Crappy Pictures though and how it will evolve. I don't see
myself continuing to write personal stories about them as they get
older unless they approve them. It would be an invasion of their
privacy otherwise and there will come a point when I'm not comfortable
stepping over that line. Likely the blog will evolve and become less
focused on the children and more just about life. Many "mommy blogs"
adapt in this way as time goes on.
DO YOU HAVE A PERSONAL FAVORITE CRAPPY PICTURES STORY?
My personal favorite is actually one that is in my upcoming book. It
is about a road trip we took once. If I had to pick one off the blog
though, I'd pick Penis Pizza Which is coincidentally also in the book.
I just had to include it.
TAKE US THROUGH A TYPICAL DAY FOR YOU. WHAT DOES “A DAY IN A LIFE
OF THE CRAPPY FAMILY” CONSIST OF?
The kids wake us up too early. We continue to lay in bed while they
rifle in the pantry and spill cereal all over the floor. Eventually I
get up because I have to pee. My husband continues to lay in bed and
pretend to be asleep. Then I put my shoes on and ditch everyone and go
for a mile and a half walk. All by myself. Every morning! Can you tell
that this is the important part of my day?! The rest of the day varies
based on what we have planned for that day but usually involves
whining and laughter and fighting and loving. Our weekly schedule
depends on what classes they are taking and what the weather is like.
Right now they are just taking a music class and a horsemanship class
so we are pretty free to explore. We go to the library on Mondays and
otherwise we just see where the day takes us.
HOW DO YOU PERSONALLY CHANNEL YOUR ENERGY AND GET EVERYTHING DONE? IN
OTHER WORDS, HOW DO YOU MANAGE “EVERYDAY STUFF”? ANY HARD ">
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LOVING YOU AND WHAT DOES IT HAS TO DO WITH EVERYTHING? GUEST POST BY
KARA SILVA
Posted In ,
I am a HUGE fan of MOM-POWER in making the whole family healthier
(nothing against you awesome dads- you are playing a role too ). I
have seen my Mom clients find their purpose and BOOM- change the
health and future of their family. And like one Mom put it last week:
_"Momma is the nucleus. It all starts with her!! When I'm on my A
game. My family is on theirs too!"_
That is so true!
Put how can we Moms stay on our A game with all the demands of a busy
lifestyle?
I love the perspective that , founder of Zen Barbell brings us. She
is a mom and a wife and the girlfriend everyone needs to share the
struggles, joys and learnings of life with. I am excited to have her
take over the HealthyGrowingKids blog today with the following guest
post. Enjoy and take care of YOU so you can take care of everyone
else.
By Kara Silva
WITH so many demands on a busy Mom, it is often hard to find time to
do the things we “should” be doing like fueling our bodies with
nourishing foods, exercising and learning to love ourselves more. Hold
on a second, you may be thinking. What is that last one? Yep, I said
learning to love yourself more. Why is THAT important? It is impactful
in ways that are hard to even quantify. Being at peace and loving who
we are is important because it is what allows us to truly have happy
and healthy relationships with others, to have a healthy relationship
with food, make people around us better and lower stress levels, which
is important from a hormone balancing and quality of life perspective.
Ok – all of that sounds great to you all but how can I possibly fit
in more time to work on my relationship with ME?!
HERE ARE 5 SIMPLE STEPS TO INCREASING YOUR POSITIVE THOUGHTS AND
LOVING YOURSELF MORE.
They can be practiced daily and are quick and easy to do!
1. USE THE FIRST MOMENTS IN THE MORNING TO SEND SOME LOVE AND ENERGY
YOUR WAY.
My personal favorite is to think _“Wake Up and Be Awesome!”_ This
literally can be done as you are moving your hand over to shut of the
alarm, as you are walking into the bathroom. Find a saying that
motivates and shows love to the amazing person you are. Write it down
and put it by your bedside or taped to the mirror in the bathroom so
you get in to the habit of seeing it first thing in the morning. With
practice it will be habit of giving your self a boost with a positive
thought to start your day!
2. HAVE FUN WITH THE FAMILY.
When you are engaged in laughing and playing with the family, how
conscious of you of your thighs/belly? Little to none, I would bet.
Think about how you feel in those moments of joy and mindfulness of
something other than focus on your body and bring THAT feeling to as
many moments as possible. Plus laughing is huge stress reliever.
Inject silliness into your family time! Your kids will love it and its
healthy for all of you.
3. PRACTICE AFFIRMATIONS.
I know that this one might seem a little hokey. Every one brings up
the Stuart Smalley from Saturday Night Live when I talk about them but
I think they really work to change really deep seated negative beliefs
we have about ourselves. Find an empowering statement or a statement
that really resonates with you for your life circumstances right now.
Say it to yourself as many times as you can during the course of the
day. Write out your affirmation and put it where ever you will see it
all the time – on your mirror, in your car, on your computer screen,
on your phone. When ever you see the reminder say it to yourself –
out loud and in front of a mirror if you can! If you need some
inspiration check out Louise Hay, the queen of self affirmations or
just google for some ideas. With repetition, these affirmations can be
new thought patterns.
4. PRACTICE POSITIVE THINKING.
While this might feel kind of similar to the affirmations as those
are also positive thinking but this is taking more notice of our own
messages we give to ourselves every day. When you hear a negative
message popping out, simply say No and redirect that thought to a more
positive mindset. Eventually, you end up getting more positive
thinking over all!
5. APPRECIATE THE SNUGGLING!!
Be present when you are snuggling with your kids or spouse. Snuggling
helps to release Oxytocin, which increases feelings of love, comfort,
trust, happiness – really just all kinds of yumminess. We might miss
out on these benefits if while we are snuggling that we are thinking
of the to do list for tomorrow or what we forgot to pick up at the
grocery store. So enjoy the close time with your family!! It will make
you feel better!
You don't have to try all of these at once. I AM A BIG FAN OF PICKING
ONE NEW HABIT AND MASTERING THAT BEFORE MOVING ON. Pick which ever one
makes you happiest or seems easiest and start from there. Small
changes done every day lead to big impacts in life. YOU DESERVE LESS
STRESS AND MORE HAPPINESS. You can do that best by loving and
accepting your wonderful self as you are right now.
Kara Silva
I am passionate about helping people stop wasting time beating
themselves up and start living and loving more. Feel free to check out
my posts or my program on l and come over and like !
Love this and want to read more? Here is a guest post Kara recently
wrote for on
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ARE YOU THE KEY TO YOUR CHILD'S BEST WEIGHT? DR. YONI FREEDHOFF SOUNDS
OFF
Posted In , ,
_Today's post will feature an interview with Dr. Yoni Freedhoff. Like
all the articles at the HealthyGrowingKids' site, this post provides
actions you can start taking now for a healthier future. In fact, this
interview contains several DOABLE and EFFECTIVE actions that you can
start TODAY. _
YONI FREEDHOFF is formally trained in family medicine, he is the
father of 3 beautiful little girls and since 2004 have had a medical
practice dedicated exclusively to the non-surgical management of
overweight and obesity. He has been blogging on Weighty Matters since
2005 and through his work there, Yoni says he discovered that
"advocating for healthy living, good public policy, evidence-based
nutrition and casting a spotlight on Big Food is terrific fun". His
first book, tentatively titled, _“Why Diets Fail and How to Make
Yours Work”_, will be published by Random House Crown Harmony in
Spring 2014 and covers what he see as the reasons why the past 60
years of dieting has been a bust.
HOW DID YOU GET STARTED WITH THE WORK YOU DO, WHERE DID IT ALL BEGIN?
Out of the gates as a family physician I had many patients ask me
what they should do about their weights, which diets they should try,
etc. Unfortunately the answers to those questions aren’t taught in
medical school and so I set out to learn a bit more about nutrition
and obesity and in the process discovered that I found it fascinating.
Armed with some knowledge I started out trying to be a one man gang in
my office, playing the role not only of physician, but also dietitian,
trainer, coach and psychologist. I realized quickly that if there were
a way to help folks manage weight in brief physician encounters the
world would be much slimmer and so I raised some funds and founded my
office, the Bariatric Medical Institute, where I work alongside an
interdisciplinary team.
Shortly after we opened our office, I started blogging, and no doubt
luck having much to do with it, my blog was eventually added to the
reading lists of many reporters, policy makers and researchers who in
turn have helped me tremendously in spreading what I hope others see
as an evidence-based, realistic viewpoint on all matters weight and
nutrition related.
HAS YOUR TREATMENT AND MANAGEMENT METHODS OF OVERWEIGHT AND OBESE
INDIVIDUALS CHANGED OVER THE YEARS AND HOW?
Absolutely. Initially I did what I was taught to do – which was set
a “realistic” numerical target of trying to help folks lose 5-10%
of their weight. Over the years I realized that was just plain stupid.
You can’t target a number on a scale, you can only target behaviors
and consequently I came up with my own definition which I call,
“Best Weight”, which is whatever weight a person reaches living
the healthiest life that they actually enjoy, and therefore the target
now is the life, not the numbers.
WHAT ARE, IN YOUR OPINION, THE BIGGEST CONTRIBUTORS TO CHILDHOOD
OBESITY?
There’s zero doubt it’s the world we live in. Meaning that I
don’t think the past 50 years have seen an epidemic loss of
willpower among children. Instead I think we’re raising children in
a world where things are very different than they once were and if I
needed to finger one thing it’d be the normalization of fast,
processed and purchased meals and the loss of our love affairs with
our kitchens.
IS THERE A WAY TO DETERMINE “IDEAL WEIGHT” FOR A CHILD? WHEN
SHOULD PARENTS BE CONCERNED?
No, I don’t believe in “ideals”, but if parents are concerned
about their child’s weight, they should use that as a opportunity to
take a good, long look at their home’s habits. Parents wise, it’s
about living the life you want your children living and as far as
healthy living goes, there’s always effort involved. For most
families that effort is going to occur in the kitchen cooking together
from fresh whole ingredients, and in so doing providing their children
with the life skill of cooking, and markedly minimizing reliance and
use of purchased meals and processed foods.
IN YOUR OPINION; HOW PREPARED ARE PEDIATRICIANS TO HELP PARENTS TO
MANAGE AND TREAT THEIR CHILD’S OBESITY?
Not at all. The sad truth is that nutrition and weight management are
barely taught in medical school or residency. No doubt there are great
ones out there, but those are folks who’ve taken it upon themselves
to learn outside of school which is often a tough thing to do –
especially if you don’t recognize the role or the need to do so.
WHERE ARE THE BEST RESOURCES FOR THE PARENTS TO FIND RELIABLE AND
USEFUL INFORMATION FOR THE TREATMENT AND PREVENTION OF THEIR CHILD’S
WEIGHT CHALLENGES?
I wouldn’t steer patients to look for information on treating or
preventing their child’s weight challenges as IT’S NOT ABOUT A
CHILD’S WEIGHT, IT’S ABOUT A HOME’S HEALTH. Regarding home
health the recipe there is simple too. Minimize junk available in the
home. Almost never eat out (when you were a kid, did you eat out
much?), cook the vast majority of meals from fresh whole ingredients.
Eat around a table as a family. Cultivate an active family lifestyle.
WHAT IS THE SINGLE MOST IMPORTANT THING (IF YOU WOULD NEED TO JUST
PICK ONE THING) FOR PARENTS OF OVERWEIGHT OR OBESE CHILDREN TO START
DOING RIGHT NOW TO CHANGE THE CHILD’S FUTURE HEALTH?
COOK.
YOU WROTE A GREAT ARTICLE ON THE PROBLEMS SURROUNDING THE BIGGEST
LOSER TELEVISION SHOW AND IT’S APPROACH TO WEIGHT LOSS (READ IT
HERE) -IF YOU WOULD DESIGN A TELEVISION SHOW TO GIVE PARTICIPANTS
(INCLUDING CHILDREN) REAL RESULTS, WHAT WOULD THAT TELEVISION SHOW
BE/LOOK LIKE?
I would never want people to have the added pressure of television.
I’ve had many offers from production companies to follow patients in
my office and I always turn them down. Changing habits is tough enough
without scrutiny, and besides, thoughtful weight management rarely
translates into good television – it’s slow and boring.
WHAT SHOULD PARENTS KNOW ABOUT THE FOOD INDUSTRY AND ADVERTIZING TO
HELP THEM MAKE BETTER CHOICES?
Parents need to know that the food industry’s sole job is to sell
food. That’s it. And frankly if there’s a package out there that
suggests to parents that its contents are going to provide some
benefit – I’d take that as a warning sign that the package
probably isn’t a wise choice. If a food needs to try to convince you
that it’s healthy, it’s probably not, and again, sadly, there are
no shortcuts to health.
WHAT DO YOU CONSIDER AS THE MOST IMPORTANT ASPECT(S) FOR THE
LONG-TERM SUCCESS OF WEIGHT MANAGEMENT FOR AN OBESE CHILD?
CHANGES TO THE ENTIRE FAMILY HEALTH DYNAMIC, RATHER THAN JUST FOCUSING
ON THE CHILD.
WHAT HEALTHY HABITS DO YOU EMPHASIZE IN YOUR FAMILY?
My wife and I live the lives we want our children to live. We cook
the vast majority of our meals. We exercise. We discuss nutrition. We
join community races. We try to get a good night’s sleep. We’re
charitable and serve on community boards. We’re kind to one another
(usually – we are married after all) and we appreciate that
sometimes, even if it’s not healthful, life includes some high
calorie, awful junk foods because if you can’t occasionally
celebrate or comfort with food, you’re not likely living a life
you’ll sustain.
To read more from Yoni Freedhoff, visit:
His blog
Twitter
Facebook
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SUPER ANTIOXIDANT OMEGA-3 CUPCAKES
Posted In
Today's post is a recipe from my friend and fellow Fat Loss Coach
Vanessa Lynn. Vanessa is the owner of and she coaches clients
online all over the United States using a hormonal (not caloric)
approach to fat loss. You can find out more about her coaching
services (She gets amazing results )
Vanessa has been whipping up some fantastic creations with Barlean
products and of course I had to ask what she might have for the
HealthyGrowingKids. This is what she came up with. Seriously. Get
ready to lick your screen!
And it gets better. The recipe is super-easy and ingredients are all
clean. Make, eat, enjoy! Thank you Aunt Vanessa!
SUPER ANTIOXIDANT OMEGA-3 CUPCAKES
(makes 15-18 cupcakes, depending on muffin tin size)
BY: VANESSA AT AMPLIFIED PHYSIQUE
INGREDIENTS:
* 4 flat scoops
* Light drizzle of as icing after it’s cooked
* 3 Omega-3 enriched eggs
* 2-3 tbsp stevia powder (optional)
* 2-3 scoops vanilla protein powder
* 5c plain old fashioned oats
* 1 banana, chopped
* Handful strawberries, chopped finely
* 3 tsp baking powder
* 3c unsweetened almond milk
DIRECTIONS:
1. Preheat oven to 350 degrees
2. Combine all dry ingredients into one bowl, and all wet ingredients
into a separate bowl
3. Pour wet ingredients into dry ingredients and stir
4. Add in the fruit, and gently stir
5. Pour mixture into wrapped muffin tins; fill them to the top!
6. Bake for approximately 45 mins
For additional recipes by Vanessa subscribe to her newsletter and
like her . I hope you and your family will enjoy these Cupcakes! Let
me know how you like them!
DID YOU GET YOUR FREE E-BOOK AND VIDEO SERIES YET? THESE ARE LOADED
WITH INFORMATION WITH ALL THE AGE-APPROPRIATE SOLUTIONS FOR TEACHING
YOUR CHILD SKILLS WITH HEALTHY HABITS. THIS E-BOOK AND VIDEOS INCLUDE
SOLUTIONS WITH TREATS AND STEP-BY-STEP INSTRUCTIONS ON HOW TO
IMPLEMENT THESE SOLUTIONS TO YOUR CHILD. INCLUDED ALSO ARE SIMPLE
HEALTHY EATING GUIDELINES FOR YOUR CHILD. Get yours !
WHY YOUR CHILD'S OBESITY IS YOUR RESPONSIBILITY
Posted In , , ,
I KNOW MOMS ARE ALWAYS DOING THEIR BEST.
But I have to say that I am seeing overweight kids eating stuff that
is just making them gain more weight. AND THEIR MOMS ARE GIVING THAT
STUFF TO THEM.
Like I said, I know moms are doing their best. I know how confusing
it can be to know what to do to help your child. Many moms struggle
with their own health, stress and weight as well. I understand the
feelings of helplessness and shame that will come with motherhood. I
am not here to blame or place judgement on anyone. I GET HOW HARD IT
IS TO BE A MOM! I am a busy mom too and I know it is so easy to get
overwhelmed. If you have been reading this blog, you know that I am a
person of no judgement and I am all for support and understanding of
what you are experiencing (read all about us and our core values ).
I can no longer continue to ignore the fact that there are severely
overweight and obese children and the moms are giving the children
foods that are only accelerating the weight gain. It is the parents
responsibility to take action if their child is obese. Yes, it can be
scary and hard and uncomfortable. But you as a parent are in charge of
the food your child eats and the habits you are building for your
child for a lifetime.
IF YOU WANT YOUR CHILD TO BE HEALTHIER/LOSE WEIGHT IT IS YOUR
RESPONSIBILITY TO TAKE ACTION NOW BY STARTING TO IMPLEMENT LIFESTYLE
HABITS OF LIVING LEAN AND FIT!
Nothing is going to happen unless a mom (or dad) takes the action and
decides to change how stuff is being done. So let's move past all the
emotions and uncomfortable feelings and face the facts. Let's move
forward to talking about what you can do to help an obese child.
LET ME MAKE CLEAR FIRST WHAT IS NOT GOING TO HELP.
* Putting the kids on the diet is not going to help.
* Counting Calories is not going to help.
* Having kids in the Biggest Loser show running hours and being
yelled at is not going to help!
* Giving the child a healthier choice of junk food-> Not going to
help!
SO WHAT CAN YOU DO?
All of our posts in HealthyGrowingKids include at least one action
that you can take and implement today to get better and, as a result,
help your child have a healthier future starting NOW. This post is no
different. Let's talk about the tools you can start using now to take
responsibility of your child's weight. This will help you start
teaching your child how to manage their lifestyle so they never have
to worry about their weight or obsess over food.
THE MOST IMPORTANT THING FOR YOU TO DO IS:
START SAYING NO. SET BOUNDARIES AROUND THE FOODS AND SITUATIONS THAT
ARE ADDING TO YOUR CHILD'S WEIGHT CHALLENGE. EXPLAIN THOSE BOUNDARIES
TO THE CHILD AND EVERYONE ELSE. AND THEN STICK TO YOUR GUNS AND
REINFORCE THOSE BOUNDARIES.
DO IT LIKE YOUR CHILD'S LIFE DEPENDS ON IT - _BECAUSE IT DOES! _
_YOU ARE TEACHING A LIFESTYLE AND CHOICES. THE MORE YOU PRACTICE WITH
YOUR CHILD, THE EASIER IT GETS TO LIVE A LIFESTYLE._
THESE ARE SPECIFIC FOOD AREAS TO SET THE BOUNDARIES WITH:
* Liquid calories. No more soda, juice or sports drinks. Period. The
boundaries are tight here. Maybe 1 x week or only in the party and
only 1 cup.
* Stop with processed carbs already. This means cereal, chips,
cookies, pretzels, crackers, fruit snacks and all that other crap that
has no nutritional value and that signals the body to store fat. This
stuff just puts the child on a blood sugar roller coaster of craving
more and more and moreSet the boundaries to 1-2 x per week.
Organic cookie & cracker aisle is STILL a cookie ">Vending machines.
* Eating Out. Let's face it; these days families eat out and it is
okay to eat out. But eating out is not the permission to have double
cheese burger and fries. Avoid the kids' menu and give your child two
healthy options to choose from. Split the meal with your child.
* Sporting events/school functions.
* Traditions involving food (i.e. Friday Pizza Night; if your child
is overweight you MUST come up with another tradition NOW!)
* Grandparents and other well-meaning adults pushing junk to your
child
* Video Games/Television
* Sleep time
When you are setting boundaries; always REPLACE OR ADD when you are
taking away. That means when you remove the cereal at breakfast, you
will replace it with protein and fiber (i.e. Omelet with side of
berries/apple slices). When you are removing the Doritos at afternoon
snack, you will replace it with nuts or protein bar. When you are
feeding your child this way, you are controlling the hormones. And
WHEN YOU CONTROL HORMONES, YOU CONTROL METABOLISM.
Fat loss eating means eating MORE of the right things MORE often. The
right things are lean protein, vegetables and low sugar fruit.
NUTRITION IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS.
Is it going to be easy? No, absolutely it is not going to be easy.
NOTHING WORTH DOING IS EASY. However, with your commitment as a parent
you can do it. You have taught your child so many other skills, the
skills to live lean life will be no different. YOU PRACTICE AND YOU
GET BETTER!
All the above will apply to any child. The truth is that even if your
child is not obese, they can still be unhealthy and on the higher risk
for chronic diseases.
DORITOS AND ANIMAL CRACKERS DO NOT RAISE HEALTHY GROWING KIDS. PARENTS
WHO TAKE ACTION AND RESPONSIBILITY DO!
I would love to hear what you think. Leave a comment below or e-mail
me at info@healthygrowingkids.com.
Do you have a friend that could benefit from this information, please
do them a favor and e-mail this article to them!
As always with no judgement and here to support YOU,
XO,
Ink
DID YOU GET YOUR FREE E-BOOK AND VIDEO SERIES YET? THESE ARE LOADED
WITH INFORMATION WITH ALL THE AGE-APPROPRIATE SOLUTIONS FOR TEACHING
YOUR CHILD SKILLS WITH HEALTHY HABITS. THIS E-BOOK AND VIDEOS INCLUDE
SOLUTIONS WITH TREATS AND STEP-BY-STEP INSTRUCTIONS ON HOW TO
IMPLEMENT THESE SOLUTIONS TO YOUR CHILD. INCLUDED ALSO ARE SIMPLE
HEALTHY EATING GUIDELINES FOR YOUR CHILD. Get yours !
EFFICIENT FITNESS
Posted In , ,
WHEN I MET RYAN HALVORSON AND FOUND OUT THAT HE HELPS REAL PEOPLE CUT
THE FAT FROM THEIR LIVES IN 30 MINUTES OR LESS, I WAS SUPER-EXCITED.
AS A BUSY MOM, I HAD MILLION QUESTIONS ABOUT HIS "FAT 2 FIT IN
30 ORGANIZATION THAT PROVIDES FITNESS, NUTRITION AND TIME MANAGEMENT
SOLUTIONS AND EDUCATION FOR BUSY PEOPLE. I KNEW THERE WAS STUFF THAT
WE BUSY MOMS COULD LEARN FROM RYAN! IN THIS INTERVIEW RYAN SHARES SOME
OF HIS EFFICIENT FITNESS TIPS TO HELP US BE AND DO MORE.
THANK YOU SO MUCH FOR TAKING TIME TO DO THIS INTERVIEW RYAN! YOU
RECENTLY WROTE A GREAT BLOG POST ON STRUCTURED FLEXIBILITY THAT I
LOVED (READ IT HERE!) . CAN YOU SHARE WITH OUR READERS WHAT IS
_STRUCTURED FLEXIBILITY_ AND HOW COULD ANYONE USE IT IN THEIR LIVES?
_Structured flexibility involves two primary components: the
Non-negotiables and the Flexibles. Non-negotiables are those things
that it would take Heaven and earth to move. For example, if you want
to spend more time with your kids each day then your non-negotiable is
just that. You block off time in your day that cannot be interrupted
by anyone or anything (obviously there are exceptions) to make sure
that happens. The flexibles are those things that take place within
the confines of the non-negotiables. When it comes to spending time
with the kids, a flexible might be to take them to see a movie or for
playtime in the park._
_Structured flexibility keeps you accountable to your goals, but
allows you the freedom to achieve those goals in a way that fits into
your life._
IF SOMEONE HAS ONLY 30 MINUTES A DAY TO SPEND ON THEIR WELLBEING,
WHAT WOULD BE THE BEST USE OF THAT TIME? WHAT COULD THEY SPECIFICALLY
DO?
_Today’s world is filled with stress, obligations and limited time.
One of the greatest detriments to human health and wellbeing is stress
so I’d use the 30 minutes to overcome it._
_What you do during that time is your choice. Personally, my biggest
stress relief comes from a 20- to 30-minute intense workout. But if
I’m feeling achy or sore, I might trade that workout for a leisurely
walk outside or maybe reading uplifting poetry from an artist like
Rumi. Some people find success with taking a quick power nap. Or you
might simply lie down, play some relaxing music-nature sounds are my
favorite-and focus on slow, controlled breathing. Sometimes the best
way to combat a highly active life is to do the exact opposite._
CAN YOU SHARE AN EXAMPLE ON HOW A BUSY MOM COULD BE MORE EFFICIENT IN
FITTING FITNESS INTO THEIR LIFE?
_Significant improvements can be made in a very short period of time.
If you’ve got 30 minutes, I’d grab some dumbbells and go for a
20-minute full-body workout. The folks at have some great ideas for
this. Or if you’ve only got 10 minutes then a circuit of push-ups,
squats, lunges and mountain climbers is great. The key here is to
exercise until you need to take a break. Try to keep the rest short
and then get back to it when you can. Don’t even have 10 minutes?
One of my favorite things to do on really busy days is to do 1-minute
blitzes every hour. I choose one exercise-like squats-and perform as
many reps during that minute as possible, resting as necessary. That
short burst not only improves fitness levels, but provides an instant
burst of energy. The point is that exercise doesn’t have to last an
hour to be effective. Research shows that small increments each day
add up to improved health and fitness._
WHAT ARE SOME OF YOUR FAVORITE WAYS TO HAVE MORE TIME AND BE MORE
EFFICIENT?
Editor, Personal Trainer, Metabolic Effect master instructor Ryan
Halvorson
* _Keep workouts short and sweet. I can’t tell you the last time I
exercised for more than 40 minutes and I can honestly say I’m in the
best shape of my life._
* _I take time on Sundays to prep my meals for the day. That means
chopping a bunch of veggies and storing them in the refrigerator while
various meats are cooking in the oven. I’ve scoured YouTube to learn
ways to chop and cook more quickly and efficiently. I can get in and
out of the kitchen in about 45 minutes. My 2013 goal is to do it all
in 30 minutes or less._
* _I also block off time, especially for things that can become a
time suck like Facebook, Twitter or television._
* _I do not multi-task. While multi-tasking seems like a great,
efficient way to work, I have found that doing so produces subpar
results. Instead I focus on one thing at a time. This has actually
saved me time!_
* _Finally, I listen to my body. Research shows that we can be very
productive for about 90 minutes at a time. When my mind starts to
wander or I get restless, I take a walk instead of forcing myself to
push through. I come back from my walk invigorated, energized and
feeling much more creative. I find that this helps me get through my
tasks much more quickly which means I have extra time for friends and
family!_
WHAT IS THE ONE THING THAT PARENTS CAN START ON TODAY TO DO THAT WILL
IMPROVE THEIR HEALTH (THAT WILL NOT OVERWHELM THEM) AND THEIR
FAMILY’S OVERALL HEALTH?
_Unplug and take a walk. There are a whole host of benefits in doing
so, from increased energy levels and feelings of wellbeing to
decreased blood pressure and stress levels. Also, families spend so
much time sharing space yet never really connect because everyone is
busy on the computer or watching TV. Taking a walk together every day
can create a greater bond between family members and can improve their
overall health and longevity._
FOR MORE WAYS TO CUT DOWN ON THE “FAT” OF LIFE CHECK
OUT WWW.FAT2FITIN30.COM AND “LIKE” FAT 2 FIT IN 30 ON FACEBOOK.
THANK YOU AGAIN RYAN AND "FAT 2 FIT IN 30!
Now it's your turn: I WOULD LOVE TO HEAR WHAT ARE THE THINGS YOU
WOULD LIKE TO BE MORE EFFICIENT IN? Leave a comment below or tell me !
PS: HEALTHYGROWINGKIDS ONLINE PROGRAM is now open for registration-
the program is discounted until Feb. 4 or until filled. We currently
have a limited number of spots left, so if you want to get started
guaranteeing your child a healthy future- JOIN NOW! Find complete
program info !
FOOD IS FUN AND LEARNING (DONUTS ESPECIALLY)!
Posted In , ,
"HI, MY NAME IS INK AND MY KIDS EAT DONUTS."
This post is the confessions of the HealthyGrowingKids' mom. As you
might have guessed; I am not big on junk food and giving the kids what
they DO NOT need for optimum growth and development. However, I AM
NOT HARD-CORE AND I AM TOTALLY OKAY WITH THAT! And yes, my kids eat
donuts. If that is what they choose within the boundaries and as a
part of the healthy balanced eats
My goal with my clients, both adults and children, is to prepare them
for the REAL life. I want to guide my clients to learn to live a
sustainable HEALTHY lifestyle FOR GOOD. No crazy diets, no "on the
diet- off the diet", no "living healthy, then not caring a crap"-
cycles. Instead; learning to make the best choices you can make
everyday, knowing how those choices will impact energy, hunger,
cravings, motivation and more. AND taking full responsibility for
those choices.
OUR CHILDREN NEED THE TOOLS TO TAKE CONTROL OF THEIR HEALTH AND MAKE
GOOD CHOICES WITH FOOD (MOST OF THE TIME).
My younger son, Juuso is in Kindergarden and has a super-amazing
teacher who he truly enjoys (the whole school is great and we are so
thankful for the community and the school that is helping raise our
boys). Juuso's teacher has great fun ideas to involve the kids and the
family. They do Fruity Fridays with one child bringing a fruit to
share with the class for a snack. They did "Muffins for Moms on
Monday" and this past Friday they did "Donuts For Dads". Okay, I know
some of you might be thinking: "Schools and junk food" Let's try to
look past that. ONE FUN EVENT/ACTIVITY PER WEEK WILL NOT MAKE ANY
CHILD UNHEALTHY OR CHALLENGE THEIR WEIGHT. IT IS WHAT HAPPENS THE MOST
OF THE TIME THAT WILL HAVE THE BIGGEST IMPACT. So let's relax and use
these events as A LEARNING OPPORTUNITY! Let the kids have fun with
food. And occasionally that fun might include a donut. And we (I) can
be fine with that!
_NOW; IF YOU ARE HARDCORE AND YOUR KIDS DON'T EVER EAT DONUTS->
THAT'S OKAY._
_NOW; IF YOUR KIDS EAT DONUTS FOR BREAKFAST EVERYDAY (PS. BAGEL IS A
DONUT WITHOUT ICING ) -> THAT'S OKAY TOO._
IT IS WHAT IS.
WHAT I AM SAYING IS THAT THERE IS NO JUDGEMENT. JUST WHAT IS.
However, what I am going to suggest in this post is that we need to
prepare our children to make choices with food. We cannot prepare them
by always saying NO. And we certainly cannot do it by always saying
YES either. We need to find the middle where we are comfortable and
preparing the child FOR THE HEALTHY FUTURE.
EVERY MOMENT IS A LEARNING MOMENT WHEN WE ARE TALKING ABOUT KIDS AND
HEALTHY HABITS!
I POSTED THIS QUESTION ON THE HEALTHYGROWINGKIDS FACEBOOK WALL LAST
WEEK:
_"Scenario: 5 year old Kindergardener has a "Donuts with Dad Day"
(donuts and juice) at school this morning at 7am- what is the
preferred strategy to keep him eating healthy? What do you do?_
_A) Don't let him and dad go_
_B) Create healthyfied Donuts to take for him (and the whole class)_
_C) Tell them that he/she can only have 1 donut and no juice (and
make dad reinforce it ) _
_D) Feed him/her protein and veggies at breakfast (vegetable omelet?)
and send him/her and Dad to school._
_F) Treat Cash Solution :Set boundaries for weekly treats, let
him/her choose when and where they will use those treats, keep the
child's diet at 80-90% clean and do not stress._
_G) Other: __________ (Write in comments!)_
_There is no right or wrong here! You need to do what you are
comfortable and what works for you!"_
I loved all the comments and seeing the different points of view. And
there is no right or wrong here. Every mom and dad is doing their best
and what works for them.
What I would like to encourage is that when we are talking about
teaching children sustainable healthy eating; WE DO IT BY ALLOWING OUR
CHILDREN TO BE IN SITUATIONS WHERE THEY NEED TO MAKE CHOICES. "Donuts
for Dad" is a great example of a situation to allow the child to make
a choice and learn. It is an opportunity to discuss that some foods
are sometimes food. It is a learning opportunity that we need to eat
the healthy stuff to balance it all out. It's an opportunity to allow
the child choose and feel really good about their decisions with food.
And it could be also an opportunity to practice saying no to treats.
IT IS IMPORTANT TO EMPOWER OUR CHILDREN TO HAVE AND MAKE A CHOICE.
WHAT WE CAN DO IN ANY SITUATION IS:
* To prepare our children to the situations with food to the best of
our ability
* Let our children experience the situations
* Help our children learn from the situations
* Rinse and repeat
It is okay for our children (and us) to learn by doing and sometimes
by FAILING (aka upset stomach or needing to change habits that no
longer serve us).
_“Learn to fail, or fail to learn” -Tal Ben-Shahar _
Whether your child is having challenges with his/her weight or not,
it is important for us to set some boundaries around behaviors
affecting our health including inactivity, junk food, and so on.
What are YOUR boundaries to keep your child healthy AND teach choices
with food for the fit future? Discuss (and LIKE us too!)
xo,
Ink
PS: ARE YOU WONDERING HOW WE SET THE BOUNDARIES IN "DONUTS FOR DADS"?
We ate a breakfast full of protein and fiber before going and we used
treat cash solution- read all about it . Kids used one Treat Cash that
morning, Dad did great job reinforcing the boundaries AND THEY HAD A
GREAT TIME .
Thank you Mrs. Rogers! We had a great time and fun morning with
Daddy! Juuso, Dad and Miska.
And for the readers who are now craving a donut:) : This from looks
and sounds yummy as a healthified version.
DID YOU GET YOUR FREE E-BOOK AND VIDEO SERIES YET? THESE ARE LOADED
WITH INFORMATION WITH ALL THE AGE-APPROPRIATE SOLUTIONS FOR TEACHING
YOUR CHILD SKILLS WITH HEALTHY HABITS. THIS E-BOOK AND VIDEOS INCLUDE
SOLUTIONS WITH TREATS AND STEP-BY-STEP INSTRUCTIONS ON HOW TO
IMPLEMENT THESE SOLUTIONS TO YOUR CHILD. INCLUDED ALSO ARE SIMPLE
HEALTHY EATING GUIDELINES FOR YOUR CHILD. Get Yours HERE!
EASY, HEALTHY AND BUDGET-FRIENDLY SCHOOL LUNCH IDEAS
Posted In ,
I recently received an e-mail from a mom who was wondering what are
some of the easy, healthy and budget-friendly school lunch (and snack)
ideas for kids. So here is my list of some ideas to share with you:
WHEN PLANNING LUNCHES AND SNACKS INCLUDE:
Our favorite lunch boxes (find them at: http://ow.ly/gtBAT)
* Protein
* Vegetables and Fruit
* Healthy Fats
* Starchy Carbohydates (sweet potatoes, grains, breads etc,) to
child's activity level and body composition.
(WHEN PLANNING LUNCHES AND SNACKS TRY TO KEEP SUGAR TO MINIMUM)
If your child is having challenges with his/her weight make sure to
emphasize protein and vegetables and low sugar fruits at meals and
snacks.
START WITH PROTEIN (important nutrient for growth, protein keeps kids
fuller longer)
* Turkey (sliced/cubed)
* Homemade Meatballs
* Chicken (sliced/cubed/homemade chicken nuggets/tenders)
* Steak (sliced/cubed)
* Deviled or HB eggs
* Lunchmeat (rollups or sandwiches- look for a natural lunch meat
with the least number of ingredients)
* Sausage
* Bacon (YES PLEASE!)
* Cottage Cheese
_Homemade meatballs and chicken nuggets/tenders: make a big batch at
once and freeze to use later._
ADD IN VEGETABLES:
Any vegetables will be fine! Pack the ones your child likes and eats.
You can always introduce other and MORE vegetables on the other meals
of the day. if your child likes vegetables that are in season at the
moment- go with those!
* Celery
* Carrots
* Cucumber
* Green pepper slices
* Salad (here is a to pack salads to go)
* Raw zucchini
* Baby spinach
_Veggie bags are a easy way to pre-package the vegetables and kids
can do it! (download PDF). _
ADD IN FRUIT:
Go for a seasonal fruit as it will be the most budget friendly option
and also will taste the best:
* Mandarins
* Apples
* Pears
* Berries
* Grapes
* Mango
* Pineapple
* Kiwi
A lot of options!
SNACKS:
* Nuts (If your child can have nuts and school allows them)
* Macadamia
* Cashews
* Almonds
* Brazil Nuts
* Pistachios
* Olives
* Nut butter in dipping container to go with the fruit/veggies
* Homemade sweet potato chips/fries
* Homemade baked good and protein bars
* Homemade apple chips
* Cheese (any variety)
* Greek Yogurt (unflavored or low sugar- high protein kind)
DIPS:
Kids of all ages love dipping! You could use these for the
protein/vegetables/fruit depending on the dip:
* Hummus
* Guacamole
* Homemade dressings
* Greek Yogurt (vanilla or add cocoa powder for chocolate or add
berries or other fruit for flavored kind)
DRINK:
WATER (This will be a whole another blog post coming soon!)
HOW TO KEEP IT BUDGET-FRIENDLY?
_MY #1 TIP TO MONEY SAVING AND NUTRITION INCREASING IN YOUR CHILD'S
LUNCHES/SNACKS: LEAVE CRACKERS AND COOKIES AND JUICE IN THE STORE
SHELVES!_
Organic cookie & cracker aisle is STILL a cookie think of leftover
soups, stews, casseroles, etc.
* Lunch box to keep meals cold (our favorite )
* Containers (I like )
* Water bottle (Check out our favorite that keeps water cold all
day )
I Would Love To Hear: WHAT IS YOUR CHILD'S FAVORITE LUNCH OR
SNACK? Let Me Know HERE
Xo,
Ink
DID YOU GET YOUR FREE E-BOOK AND VIDEO SERIES YET? THESE ARE LOADED
WITH INFORMATION WITH ALL THE AGE-APPROPRIATE SOLUTIONS FOR TEACHING
YOUR CHILD SKILLS WITH HEALTHY HABITS. THIS E-BOOK AND VIDEOS INCLUDE
SOLUTIONS WITH TREATS AND STEP-BY-STEP INSTRUCTIONS ON HOW TO
IMPLEMENT THESE SOLUTIONS TO YOUR CHILD. INCLUDED ALSO ARE SIMPLE
HEALTHY EATING GUIDELINES FOR YOUR CHILD.
Get yours !
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consultation purposes only. This information is not intended as
medical advice. You should always consult a doctor before making any
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