A Little Health...The Lioness and the Lunges

Post as seen on Couragezone.com

When I was a teenager, I watched a nature film of a lioness and her cubs. The cubs were crawling all over her, tugging at her ear, and bounding over her. I thought, "When I'm a mom I'm not going to be like that tired momma cat! I'm going to be the mom that throws the ball, tackles her kids and bikes them to the grocery store to get milk!" Truthfully, I now understand the exhausted lioness, and no, I don't bike the kids to get our milk. However, as a group exercise instructor and master trainer, I know first hand that making your physical health a top priority will enable you to achieve many of your family dreams and personal aspirations.

I used to feel like I couldn't realize many of those dreams. I vividly recall reoccurring kitchen table conversations with my husband over the last years. "Rob, I feel so sick and tired. I have no motivation to clean the house at all. I'm not doing any projects with the kids I always wanted to do. I haven't washed my hair in five days. I don't want to cook and I feel guilty wasting our money on fast food. Why am I so unhappy?"

My Prince wisely and kindly replied: "How is your nutrition going?" Crickets. I realize I've been getting my meals from the kids' leftover plates. "How is your hydration?" Crickets. I have been "going for the gold," because urine that color is a sure sign of dehydration. "Have you been able to get out and exercise?" Head shake no; I used that time and energy running an errand. "How is your sleep?" Ugh. I had been staying up way too late surfing the Interet.

I had "don't-take-care-of-yourself-itis."

The cure for this ailment has particulars that can be individually tailored to your likes and lifestyle. However, whether it's walking, dancing, a sport or pilates, the benefits of exercise and proper nutrition apply to every mother because it:

increases your energy levels, allowing you to finally do activities that you want with your children
releases endorphins, making you more calm and clear minded (meaning less anger and frustration)
increases your cardio endurance-- you can do more for longer and it hurts less (chasing toddlers or teens)
increases your muscle strength--you can do more for longer and it hurts less (from heavy groceries to babies to book bags)
allows your mind to function in a different zone, which rests the brain and opens you up to new ideas and perspectives
delivers more oxygen to your brain and flushes out CO2 build up, allowing you to think more clearly, increasing memory
gives you a feeling of hope and confidence, reducing depression
deeper and easier sleep
enhances digestion and ssuppresses appetite
boosts self confidence--your children and husband will sense the new power in you and it will flow to them!
makes us more decisive and affectionate (you can become your husband's girlfriend again, not just roommate).

Sometimes we can't get to the gym, funds aren't available for babysitters or the weather is too cold or hot to run. I tell my clients to do their age in push ups, sit ups, squats and lunges everyday. House cleaning counts-I burned more calories scrubbing walls and floors for our cleaning company than I did in spin class! Turn on any music that you love and just go for it.

Sometimes we don't feel like exercising. How can we keep our physical health up when life gets in the way or our will power wanes? You must plan a regular time to work out and make that space sacred time. Tell the children "I will be a nicer mommy after I do this workout!" Or better yet, invite the children to do the workout with you. I remember the first time I practiced a Zumba routine in my bathroom mirror. My four and two-year old watched me in silence, literally gaping open-mouthed in shock. Then they burst out laughing. And now we dance together.

If you had more energy, what things would you do with your family or in your career? What personal aspirations do you think you could pursue?

Set a specific time each day to move your body this week. In your daily planner or journal, write down all of the food you eat. Look over the list after three days. What patterns do you notice in your nutrition? Introduce one healthy change to a pattern you see, i.e. more water, a better breakfast, more greens, no skipping meals.

Photo from Freedigitalphotos.net/lionessandcub.Rob Bunneywell

A Little Nutrition... Dealing with Hunger and Food Cravings

by Corinne

 

photo source:  http://today.msnbc.msn.com

Let's avoid moments like the one pictured above (that is what can happen when you let yourself get to a "1" - see below!)

A friend of mine linked this article on her facebook feed.   I really enjoyed reading it.  It was a good reminder to me on how to eat in a way that I am more conscious of my body's signals.  If I am trying to curb my intake of food, I sometimes wait too long to eat, so that when I do, I am desperate and eat the first thing available (usually not healthy or filling).  I love the idea of eating as soon as I feel at a level 3 or 4, and then stopping at a 5 or a 6. 

This chart and the paragraph below were the most helpful to me - enjoy!  I did.

Hunger Level	Sensations and Symptoms
1	Starving, weak, dizzy
2	Very hungry, cranky, low energy, a lot of stomach growling
3	Pretty hungry, stomach is growling a little
4	Starting to feel a little hungry
5	Satisfied, neither hungry nor full
6	A little full, pleasantly full
7	A little uncomfortable
8	Feeling stuffed
9	Very uncomfortable, stomach hurts
10	So full you feel sick

"Once you begin paying attention to how you’re feeling before and after you eat, you can start to make changes in what and how much you eat according to your hunger. It’s best to eat when your hunger level is at a 3 or 4. Once you wait until you’re at a 1 or 2 and are feeling very, very hungry, you are more likely to overeat or choose less healthful foods. (Remember: Any food will quell hunger, so we often reach for whatever is easy and convenient when we're feeling desperate to eat.) At a level 3 or 4, when you’re just starting to feel some hunger signals, you can make a conscious decision to eat the right amount of healthful and tasty foods. It's important, too, to be aware of how much you eat. It's best to stop eating at level 6 before you feel uncomfortably full (7-10). Your brain registers the signals that you're full slowly, and learning to eat to satisfaction without overeating will take some attention and practice."

A Little Cuisine... Nutritious Banana Bread

I love adding healthy ingredients to delicious recipes.  This banana bread is made with whole wheat flour and flax seeds.  Note: adding flax seeds to recipes is an amazing way to add nutrition to anything that contains flour and it makes whatever you are making so moist.

Ingredients

Makes 1 loaf

• 1/2 cup (1 stick) butter, at room temperature, plus more for pan
• 1 cup granulated sugar
• 2 large eggs
• 1 1/2 cups whole wheat flour
• 1/4 cup ground flax seeds (super good for your skin!)
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup mashed very ripe bananas
• 1/2 cup sour cream
• 1 teaspoon vanilla
• Slivered Almonds
  Note: I use My Magic Bullet
  to grind the flax seeds and it works great!

Directions

1. Preheat oven to 350 degrees. Butter a 9-by-5-by-3-inch loaf pan; set aside. In an electric mixer fitted with the paddle attachment, cream butter and sugar until light and fluffy. Add eggs, and beat to incorporate.
2. In a medium bowl, whisk together flour, baking soda, and salt. Add to the butter mixture, and mix until just combined. Add bananas, sour cream, and vanilla; mix to combine. Stir in nuts, and pour into prepared pan.
3. Bake until a cake tester inserted into the center of the cake comes out clean, about 1 hour 10 minutes. Let rest in pan for 10 minutes, then turn out onto a rack to cool.
   
   
   
   
   
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A Little Fitness... Healthy Weight Loss Success

By Lora 

"Making small changes such as incorporating exercise into our daily routines, simple substitutions, drinking water and consuming more fruits and vegetables are all keys to weight loss success," says Lora Erickson, B.S. CPT, CES, owner endurance coach and certified personal trainer of Blonde Runner Health LLC.

With everyone's minds on the New Year and the desire to lose weight and get healthy, here are some keys to long-term weight loss success:

1. Incorporate exercise into your daily routine. Even small bouts of exercise can have a significant positive impact on your health. Here are some ideas: Get up a few minutes early and do some resistance exercises such as push ups and crunches. Incorporate a walk into your day after lunch with friends. Use a pedometer with the goal of 10,000 steps per day. Get creative.

A Little Nutrition... Non-Animal Protein Sources

by Corinne
A friend of mine shared this blog post on her feed reader from Linda's Raw Recipe Box (and I just got around to seeing it).

I thought it was very interesting, informative... and since it is a new year and many of us have made resolutions that have to do with our food intake and variety, this is a great little read! I am definitely going to start eating more quinoa! Yum.



And I will remember to eat more almonds! (Because, delicious! Not to mention a good and easy snack).


P.S. Below "The China Study" is referenced - a book I tried to get my book club to read this year. They all laughed in my face! Ha ha ha. Well at least I tried! :)

More Details: Linda's Raw Recipe Box