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Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Monday, April 3, 2017

Getting Back On Track

       On the morning of January 1st I walked into the bathroom, took off my pajamas, and stepped on the scale.

251.2 pounds

I was in shock, but at the same time there was no actual reason for me to be the least bit surprised at seeing the number glaring back at me from the scale's face. I knew I had terrible eating habits. I knew that exercise wasn't a word that could even come close to describing any of my daily activities. I spent every day living out the same routine: wake up, eat breakfast (3 eggs, two slices of toast slathered in butter, and a cup of coffee with so much cream and sugar you could barely tell it was even coffee), go to work, sit at my desk for 4 and a half hours where I would inevitably need some kind of snack, go on my lunch break (usually a ham sandwich with cheese and mayo, way too many chips on the side), watch videos on my phone until it was time to go back to work, another afternoon snack of some kind,  home for dinner, and finally to finish it all off dessert during an evening of TV time.

       This was every day, with very little deviation. If you asked me why I lived like this I would tell you I didn't go outside because the heat gets to me really badly, or I'm too picky to eat anything really healthy, maybe that my asthma would get in the way of trying to be active. I made excuses for my unhealthy lifestyle constantly... but then I saw that number. 251.2 was unimaginable. I just couldn't believe I had let things get this bad. It was time to stop making excuses and make a real change.

       So, on January 2nd I re-downloaded the MyFitnessPal app for the first time in about 5 years and began to log every single thing that I ate or drank. I used a food scale at every meal. I bought a Fitbit and started forcing myself to go on walks throughout the day. I struggled so much at first. I tried mentally comparing the portion sizes for my food to what I used to eat and I was disgusted with myself, but I couldn't focus on what I used to do. I had to focus on what I needed to do from here on out.

       Now you may remember those excuses I mentioned before, in particular the one about the picky eating. I hate vegetables. I like very few fruits. I hate nuts and most carbs that are not white rice or potatoes. I'm sure you can imagine the difficulty I faced trying to balance the need for a healthy diet with an extremely limited palate. I've been working to slowly introduce some more diverse options into my meals, and while not always successful it has led to the addition of a few new favorites. For one, I have discovered that onions are beyond amazing. I used to meticulously pick through any meals that contained them until I had uncovered and removed every single piece, and now almost every single dinner I make contains onions. It may be a tiny victory but it's still progress.

       Horseradish, Cheddar, and Caramelized Onion Stuffed Burgers are such an easy and flavorful dinner after a crazy day at work. Ellie Krieger and her amazing healthy recipes have made this journey so much easier for me. The balance between healthiness and flavor is so perfect. The most important part of this whole journey so far has been trying to find that balance. I know as soon as I begin to feel deprived is when I will fail, so measuring everything and keeping proper portion sizes in mind is of the utmost importance. Craving something a little decadent but don't want to worry too much about your calories? Try Lemon Garlic Marinated Lamb Chops with a mix of mashed potatoes, celery root, and parsnips on the side for one of the most delicious meals you'll ever have... and still come in at under 500 calories for the whole meal.

     

       This lovely little chart is my journey so far. There have been many ups and downs and I still have a very long way to go (58.2 lbs to be precise), but I'm proud of how far I've come and the changes I've been able to make. 
251.2lbs January 2017
220lbs March 2017


165lbs, January through May 2012

       At my lowest weight I was 165lbs. This was in the first half of 2012. I was active, happy, and (in relative terms) healthy. I had the energy to do the activities I loved and I felt confident in my own skin. I hate that I let myself stray so far but I can get there again. I know that not only can I reach my lowest weight but I can surpass it as well. I'm starting with a goal of 160lbs by October of this year. I have lost 33 out of 91.2 pounds in 3 months so as of this moment I am right on track. It's hard and it's only going to get harder, but I can't wait to share with you guys when I get there. 

Monday, January 6, 2014

Mom Confessions- "I will NEVER"



^That picture was taken before I had kids. (See how cool I was?)  Before I had any clue about what my body, mind, emotions, and very soul was about to go through as I made the transition from girl to mother.

With the new year starting, my Facebook and Pinterest feeds have flooded with New Year's Resolutions.  As we stand on the edge of fresh beginnings and new horizons we find ourselves intoxicated with the sense of possibilities and a surge of good intentions.

Right about now you're probably starting to realize that running 30 minutes every morning before work may not be 100% realistic... and you're convincing yourself that your "no more soda EVER" resolution was really more of a guideline than an actual rule.

Coming down off the high of New Year's resolutions is expected.  (Besides- we have all year long to get back "on-track" right?) We've spent the last month reminescing, gorging, and justifying in the anticipation of this "fresh start".  It makes sense that we would set some unrealistic expectations.

But as women- we tend to be pros as setting unrealistic expectations. (...uhhh does the word "PINTEREST" mean anything to anyone?)  I am GUILTY!  For many of us- we spend a good part of our lives anticipating some of the sweetest milestones life has to offer; mainly marriage and motherhood.  If you think about how much we can build ourselves up before making our New Year's resolutions each year- it may give you a better idea how so many of us find ourselves looking up from a pit of unrealistic expectations when we finally reach those momentous events.  And the worst part: We dug ourselves into that pit ourselves.

I was no exception.  Along with the typical list of wants, hopes, dreams, and expectations for my life as a parent- I also had a pretty extensive lists of "I will NEVER"'s.  As an oldest child, teacher, and experienced babysitter- I felt like I had seen my fair share of "non-examples" and I was pretty sure there were some things that, when I became a mother myself, I would NEVER do.

But then I had a baby.

And then I had another one.

And then I realized...

1.) "I will never co-sleep with my baby."

Oh dear. I can already feel the evil glares pointed my way across the internet.
If you Google "co-sleeping dangers" (DON'T) you would be with me on putting this on my list of "NEVER"'s.  However...  you'd be surprised what measures you would take after only a few brief hours of cat-napping on the floor beneath your child's swing before they woke up and realized once again that no one is holding them and this is unacceptable.

I've come to accept that co-sleeping is an incredibly PERSONAL decision.  I've discovered that it can be an amazing aide in making sure my baby and I both get enough sleep to function, and it encourages breast-feeding when I might otherwise be inclined to cozy-up under the blankets while Daddy fixed a bottle.  It eases my mind when I can simply look over and see that my child is well and breathing rather than causing me to dash across the house and check in the crib when my "something is wrong!" mother-instincts kick in.

While co-sleeping is a personal decision, it needs to be an informed one.  There are a lot of things to consider.  For instance- you should NEVER co-sleep if you are drunk or under medication that would not allow you to wake-up easily.  You should refrain from extra-soft bedding such as large fluffy/heavy feather comforters, or multiple coverings/pillows.  (Less is more when co-sleeping)
You should be aware of bed placement and make sure the bed isn't pushed against a wall where the baby could slip down and get stuck.  You also need to consider your personal sleeping style.  If you (or your partner) tend to be a heavy sleeper or thrash around a lot, you may want to consider an option other than co-sleeping.

Co-sleepers are also a great option.  I made sure to research SAFE co-sleeping and for me- it was a surprisingly amazing option.  Albeit something I thought I would never do.

{Image Credit: Here}

2.) "I will never keep my baby in the carseat."

After horror-stories of dented heads and obese children with minimal emotional attachment I vowed I would never be one of "those moms" that kept her baby in the carseat carrier.  I used to look at mothers who toted their children to church in their carseats and think "How can they do that to their baby? He/she is getting so little stimulation! The poor little thing is trapped in its seat! How hard would it be for the mom or dad to just hold their baby instead of leaving them in the seat on the pew beside them?"

Apparently it would be pretty darn hard actually.  We were pretty great about holding rather than "toting" our oldest son.  The carseat generally stayed in the car unless he was sleeping or if it was a quick trip into the grocery story. But with the addition of a second child- my husband and I found ourselves significantly more stretched.  Balancing a toddler AND a baby means both you and your spouse almost constantly have your hands/laps/arms full.  Not to mention those families that have more than two children... single parents... or parents of multiples!  I seriously do not know how they do it.

Something I hadn't considered was the fact that those times when I see those moms and their carseated-babies, is only a TINY fraction of the time those mothers and spending with their babies.  30 minutes in a carseat once a week is really not going to cause emotional trauma to your child.  I had no idea how much time they spend cuddling, crawling, and exploring with their baby at home.

In addition- while my first son was relatively mellow and content to roll around on the floor or cuddle in my arms, my second son is nothing short of a restless explorer.  He is constantly pulling on things, sticking things in his mouth... you know the typical baby stuff.  At home we can baby-proof, shut doors, etc... outside of our house is a different story.  Sometimes I just don't have the energy to chase after my mobile minion and the carseat provides an incredible relief as a safe-alternative to running myself ragged.

So I've pretty much stuck with the new mindset of if he's happy- let him be. This doesn't mean I wait until he's screaming before I take him out, in fact I still think I'm pretty good about keeping him liberated from his carseat... but I'm not as high-and-mighty about it.

And I certainly don't judge other moms so quickly when they have a contained little-one in tow.

{Image Credit: Here}

3.) "I will never give my child something just because he cries for it."

Yeah... this isn't one I'm proud of.

It's really important to me that I don't raise whiny entitled children... but it's also really important that I don't have a nervous breakdown because my eardrums just shattered into a million tiny pieces.

We encourage using our words to explain what we want and how we feel instead of crying (whining) when we want something.   And I give myself a big pat on the back for having a toddler that usually does pretty darn good at it too.  But as anyone who has ever had a toddler knows- sometimes logic is the joke of the day.

Choose your battles mama.

If I'm sick, if I'm tired, or if I'm just having a really lazy day- sometimes I do myself a favor and spare the house from the 30-minute compromise of "You need to tell me what you want so I can help you" and I resort to the guessing game. (Note: this can often back-fire and turn into a HUGE mess so always proceed with caution.)

"Do you want juice?"
NO! (Angry)

"Do you want cheese?"
No! (Frustrated but happy you are recognizing their unhappiness)

"Do you want bread?"
Noooooo.... (Still crying but open to negotiation)

"Do you want toasted bread?"
Yes. (Still sniffling)

"Ok here is some bread- lets toast it"
NOOOO!!!! (freak-out mode activated)

"Do you want this? Do you just want the bread?"
Yes. (Sniffling but relieved.)

"Ok here you go."
Thank you mommy.  (Smile- note crocodile tears still streaming down face.)

Once the bread is gone and he starts whimpering again- you better bet I go straight for the bread bag and hand him another slice.  Sometimes... it's in everyone's best interest.

{Image Credit: Here}

4.) "I will never feed my child unhealthy food."

Cue laughter.

oh dear....  I really have nothing to say in my defense.  Graham crackers will be my undoing.

And those darn cookies.

{Image Credit: Here}

5.) "I will never ignore my child when they are crying."

No decent mother wants her child to cry.  We just don't.  It hurts our hearts. When my baby cries it's like every bone in my body starts screaming for me to DO SOMETHING!  That's why if someone were to have told me 5 years ago that I would occasionally ignore my child when they were crying I would have voted for them to be sent to the looney-bin.

But if I'm being honest... there come some moments in every mother's life where she needs five seconds.  And if you aren't a mother you may not realize how literally I mean that.

FIVE. SECONDS.

Time to yourself- without responsibility- is now a fantasy.  It's like when people say you have a piece of your heart living outside your body.  It's true.  I don't know if I'll ever be 100% worry free EVER again.  Even when my sons are grown with children of their own I'm sure I'll still wake up sometimes in the night and wonder where they are. (Maybe not... but it's seriously hard to imagine right now.)

This post has taken me almost a month to write- and I still won't get a chance to proof-read it because THAT is how precious time is when you've got little ones.

I remember a time after I had my first son when I was feeling particularly overwhelmed.  I felt like he was constantly crying, never sleeping, and always needing me.  I found myself becoming emotionally dramatic- crying, feeling so tired and angry.  That anger was like a red flag.  I certainly wasn't angry at my baby ( I wasn't angry *at* anything really) but I knew I needed to calm down.

A woman who came to bring a dinner (...yes I was having dinners delivered to me and still managed to get super overwhelmed- it happens.) saw how I was feeling and gave me some of the best mother advice I ever received.

Sometimes babies just cry.

This isn't exactly true... we all know that babies cry for a reason.  Either their hungry, tired, cold, uncomfortable, poopy, etc...

But what she continued to explain was that after you've exhausted all the options you can think of- once you've rocked, swaddled, fed, changed, rocked swaddled, burped, checked their toes twice for hairs, and fed, rocked, and swaddled again... sometimes you just need to set them down safe in their crib, shut the door, and take five seconds.

literally five seconds.

Enough time for some deep breaths.  Some visualizing.  A reset.

It's something I never thought I'd do.  It's something I never thought I'd need.


But mamas are human too.


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And that's ok.
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Friday, November 15, 2013

The Notorious "Holiday" B.I.G: I'm not a Food Slayer....I just Munch A Lot.

Have you ever seen those 90's rap videos where there's a party, everyone's dancing around having a jolly ol' time enjoying the DJ's music when all of a sudden, someone unexpected walks into the party? The DJ looks up, the music comes to a screeching halt and everyone stops dancing and gives a disgusted look to the new guest?

That's how I feel about holiday food...it's the new guest. I mean- I'm on a roll in the summer. Eating healthier, exercising, and feeling great! Then the fall & holiday season comes around and it's like the new guest just crashed my health party. 


Except...I can't kick the guest out of my house because I like them. No, I love them. I want them to be here.  And I especially love holiday food. From the pumpkin chocolate chip bread in October to the good gracious Thanksgiving dinner and desserts in November, I fall victim every year to the heavenly holiday hash. And don't even get me started on the month of December. The whole month I feel like we consume more cookies than Santa Claus himself.


Now I'm not trying to be the "Notorious Holiday B.I.G food slayer" here. My problem is that I just munch A LOT. These last months of the year I love to munch on my secret stash of Halloween Reese's peanut butter cups in my freezer, Grandma's Christmas fudge in the pantry, the sliver(s) of holiday honey ham, and the oh-it's-just-a-small bowl or two...or three of pumpkin Chex mix...the madness is real! However we can still enjoy food while keeping a healthy perspective.

Here are my Seven Realistic Tips to Beat the Holiday bulge:

1) Beware of buyer’s remorse. Not the retail kind (that's for another article). I'm talking about the grocery store kind. Throughout the holiday season there are all sorts of “deals”. From black Friday ads to the mounds of coupons promising “buy one get one free” holiday promotions, it’s so hard to say “no”. I mean, it’s such a great deal…(or at least this is how I have justified it on the past). 

This season try buying just enough for what you need and that goes for food, too. Maybe you’re planing to make those delicious peanut butter cup cookies you’ve been drooling over while perusing Pinterest or you found that amazing orange & cranberry glazed turkey recipe you want to try out at the upcoming family Thanksgiving gathering. Sounds so good! But instead of stocking up on two bags of peanut butter cups with a coupon or buying that 18-pound ham, buy only the amount you need for the recipe and for the amount of people you are feeding. (You will also have sides that they can fill up on, too). If you're looking to have leftovers, remember that they could potentially turn into leftover pounds, too.




2) Plan Your Family Meal Calendar and Use it.  I can’t say enough great things about meal planning. It has honestly cut back on lots of stress & time that comes from the monotony of daily cooking for our family. When we meal plan, we know what we’re going to eat and it can help assure that our healthy eating goals will be realistically met. Try spending 30 minutes on a Sunday night planning the new week’s meals (including breakfasts and lunches).  Make a list, gather any coupons you have, and plan a trip to the grocery store. Stick with the menu you've planned and you’ll not only stick with your attempts to maintaining a healthy diet, but it might help you keep your family's monthly food budget in check, too!  There are many meal planning websites that have lots of great healthy recipes. I could go on and on about it! Hmmm....I feel another article coming on...
Image credit: homemakerschallenge.com
3) Make Time for Exercise. Finding an exercise program that truly works for me and sticking with it is an ever-going battle. 

To make an exercise program successful, I've tried making smaller and more realistic goals first. For example, I schedule three days a week (when I know I can find 25-30 minutes to exercise) and commit to it by putting the days and time I will exercise on my calendar. There are those who have that "ain't-nobody-got-time-for-that" attitude but I don't want to be one of those people...health is important and should be a priority. According to a recent report by eMarketer, as adults, we spend an average of TWO hours on our phones and tablets a day (this doesn't even include the amount of time spent watching TV..which was over FOUR hours a day). 


Even making a conscious effort to take the stairs at work or to take a 20-minute walk during your lunch break can make a big difference to your physical and mental health anytime, and of course, can relieve some stress this holiday season. 
Carving a turkey may be on your mind now, but unless you carve out the time in your schedule to exercise, you’ll be paying for it later. So keep up the exercise!


Image credit: Whattoexpect.com
4) Portion control & drinking lots water. I’ve already mentioned meal planning as a tool that can help with monitoring what we’re eating each day. Next, try practicing portion control. Fill the majority of your plate up with healthy vegetables first before adding other foods. Drinking water before eating and throughout your meals is not only helpful for digestion but helps us stay fuller longer. 



5) Try putting desserts and snacks away after eating, close up the kitchen and brush teeth!  Someone once told me that if I wanted to cut back on nightly snacking, I should brush my teeth after dinner. When I don't do this it's just too easy to grab a handful or two of M&Ms (darn you, Target and your amazing selection of holiday M&Ms!) When I brush my teeth after dinner, I find myself thinking more before I eat. It's also helpful when I pack up the goodies and get them out of my view. Out of sight, out of mind, right? If I feel I need a little snack later on in the evening,  I try to look for healthier options or drink a tall glass of water.


Image credit: abc.net
6) 'Tis the season to share. Every year I buy a few of those Ziploc/Glad holiday bags and containers. Why? Because I need help! If I don't share the goodies they will most definitely end up in my mouth. When making holiday goodies or if we have dinner left overs, we share with our guests to make sure we don’t have lots of leftovers that could turn into left over pounds.  Buy a few extra disposable plastic containers to pack up any extras and send the food home with your friends and families, your waist will thank you.


7) Give yourself a break and indulge a little. I leave the best for last, non? For me, it's unrealistic to think that I'm not going to bake or have special family dinners with all of the fixings over this holiday season. I LOVE to cook and bake and I feel cooking in the kitchen make some of my favorite memories with our families. So I don't get upset with myself when I have those indulgent moments....in fact, I savor them. However, as long as I'm attempting to eat healthy most days of the week and exercise, I can afford to eat a few foods I want. Plus, by restricting what I eat all the time, I turn into this guy:




Instead of this mom blissfully baking with her kids:


Image credit: www.sheknows.com
As we all venture into the holiday eating this year, may the odds ever be in your favor, may the force be with you and may you have the power to stick to our healthy goals! 


Disclaimer: I’m in no way a  dietitian/nutritionist  so pretty please consult with your doctor first before starting any diet and/or exercise program! Happy Holidays!