Thursday, January 10, 2013

Eating Out

Tips for eating out at restaurants:

 **Educate yourself on the restaurants that you eat out at the most often. All chain restaurants have their nutritional information online. Or if you wanted to compare online www.calorieking.com is a good way to look up single items and it would give you all the different cheeseburgers for most of the chain restaurants. There are also many apps for your phone. My fitness pal would have information as well as specific apps for restaurants. Read the reviews and pick one that works for you.

 **If you do overindulge at a meal, get right back on track at the next meal. Not the next day!! Also enjoy your splurge, just don’t let splurges happen every week. When that happens; it is time to re-focus.

Tuesday, January 8, 2013

Ballgames

Tips for Eating at Ball Games:
It all comes down to planning, planning, planning in advance!!

** Figure out at the beginning of the week how many nights you will be gone from home.

 ** What nights do you want to plan to eat at the ball game?

 ** What nights are you able to pack a healthy alternative (small lunch bag with sandwich, fruit, veggies, baked chips, cheese sticks etc…) Have your kids help with the packing before you get home.

 Example: I have a cool bag from 31 that is for ball games; everything goes in that bag (sweatshirts, gloves, toys for baby) and of course a pack of washed strawberries, small cooler with cheese sticks, a box of wheat thins, and some licorice. This tides me and my kids over till we are able to get home and get a sandwich or salad to compliment the above.

 **Same thing goes for exercising; you have to plan it in the day when your schedule gets full!!

Tuesday, November 13, 2012

Utensils!

I was chatting with one of my daughters about Christmas ideas and she had happened upon portion control utensils on Amazon.  What a great idea!  I wish I would've thought of these!

There is a spatula to measure meat, spoons that measure pasta portions etc, and a device that you put on top of your salad dressing to measure out your serving size!  HOW COOL IS THAT?

So, if you are looking for Christmas ideas..... maybe add this to your list????

Here's the link:  http://www.amazon.com/Healthy-Steps-Portion-Control-Essentials/dp/B005RQNCCK

Monday, November 12, 2012

Holiday Eating Tips


1. only Eat one plate of food.

2. Choose foods that you don’t normally have at home.

3. Take your time eating; savor the flavor!!

4. Make ½ your plate veggies.

5. get active with your family after the meal; play football with the kids, take a walk with your sisters etc……..

6. bring a healthy side dish or try an old recipe with healthier, alternative ingredients; have a taste test to see which gets voted as better tasting.

7. Always, always eat breakfast!

8. stay hydrated; drink plenty of water throughout the day.

9. enjoy a glass of wine in place of dessert!

10. Don’t hang out near the food; out of sight out of mind.

11. when discussing Christmas gift ideas; ask for a subscription to cooking light, self, shape, etc..

12. Let your family know you are trying to make healthier choices for the long term.

13. white meat turkey (with skin roasted 3.5oz = 126kcal, 3.5gm fat) is lower in fat and calories versus dark meat turkey (with skin roasted 3.5oz = 221 kcal, 11.5gm fat).

14. Adding 1 tsp of butter to your roll adds almost 5gm of fat. Try going without butter or skipping the roll!!

Which strategy will work best for you!! We will be asking about your plan for the holidays.


Friday, November 2, 2012

OMG! You all HAVE to check this out! Not only is it a little humorous, but what an inspiration this fellow is! A 93 year old man who took up weight training at age 87 because he didn't care for how his body looked (and he wanted to turn the heads of the sexy young 70 year old ladies!). If HE can do it! Surely WE can! Copy this into your browser and enjoy!

http://www.thepostgame.com/blog/training-day/201210/93-year-old-bodybuilder-medical-marvel

Tuesday, October 23, 2012

Nothing warms a mother's heart more than when your child makes you proud!  This was something written by daughter number three on the power of positive thinking!  I think you will all enjoy it as much as I did. 

By Alaina M.
My husband and I recently vacationed at Lake Tahoe and on our journey we encountered a number of irritating airport experiences – storms, delayed flights (due to the President might I add), our luggage was headed to the EAST coast while we were on the west coast… so you could imagine the mood we were in once we arrived and realized our luggage was no where to be found.
If you haven’t flown lately it is amazing how many travelers have the same scowl on their faces (as we did when we heard our luggage was lost) rushing from one place to another typically on some electronic device or yelling at their kids. As we waited to hear about our luggage I ran off to use the restroom… there was a woman custodian inside frantically making her way from one stall to the other as the line increased and people grew impatient. With a smile on her face she welcomed each person as she finished her duties and made sure to genuinely tell everyone that left to have a great day. I generously returned the favor and went about my way.
Another woman who had been washing her hands beside me stopped me just outside of the restroom to ask if that lady indeed looked us in the eye, smiled and told us to have a great day… I replied yes ma’am. The woman looked confused and asked if I was from Nevada and if that was normal. I told her I was from Kansas and that it was typical for someone to smile at you, wait to hold the door open and yes, to have a great day. She was astonished – she was from the East Coast… yes, where our luggage was headed :) and this was a new concept for her. Her smile went from ear to ear as she said, “Wow… that really just made my day. Thank you and I hope you have a great day too.”
Yes, I walked away with a warm heart and a smile on my face too. I rephrased the normal saying, ‘sticks and stones may brake my bones but words will never be forgotten’ …. making a difference with just four simple words.
A week later I was on my way to work and heard an interesting study about self dialog… I am constantly doing this! A professor studied a large group of individuals and their self dialog over a period of time concluding approximately 1200 words or ‘thoughts’ rather, going through our heads every minute. Do you find yourself lost in thought – praying, planning, thinking, wishing, problem solving, complaining.. hmm-self improvement (working out, eating, etc.)? The study also concluded that out of those 1200 words per minute… only 100 were positive.
Surely this isn’t right… there is no way that we can only have roughly 8% of our thoughts be positive! So I thought I would put the study to test on myself and started truly pay attention to my self dialog – WOW! I had more than 8% but I was constantly thinking of what I had to do next, frustrated because I had missed a workout, or irritated when someone cut me off in traffic. Have you ever been around someone who is constantly negative?? This makes you realize how life-sucking negativity truly is, and if we are being this way in our own thoughts it is no wonder we are cranky and exhausted… this was so eye opening to me and again it came back to one thing I had faced the week prior… the power of positive and encouraging words.
We often think we can’t make a difference unless you are wealthy, a leader of some sort, successful, have lots of time, or must be a hero… but how untrue. We have all had days too where we were down and out and a person came long and held that door for us when we had groceries, called just to say hi, had that stranger wave at us like we have been best friends forever, or someone give us a compliment and warmed our hearts… the small stuff.
I hope this will inspire you all to rethink the power of words, encouraging you all to start focusing how you treat not only others, but how you speak to yourself as well. Please feel free to pass this on to others, and I ask if you have any positive and encouraging experiences like I have had please share below!!

Tuesday, October 9, 2012

Halloween Treat Ideas

Halloween is just around the corner. Here are some healthy treat ideas for you to hand out to the neighbor kids, send with your kids to school or maybe enjoy yourself.
1.Homemade Trail Mix
2. Playdough
3. Sugar Free Gum
4. Stickers
5. Goldfish Crackers
6. Bubbles
7. Cutie Oranges
8. Small bags of microwave popcorn
9. Bouncy Balls
10. Granola Bars
11. Mini Juice Boxes
12. Crayons
13. Glow necklaces/bracelets
14. Erasers