Sunday, February 28, 2010

Knowing our weakness

It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle.
--Sun Tzu The Art of War

Saturday, February 27, 2010

Learning to Eat Fish

Here is a secret. I hate seafood. I always have since I was little. The first time I ate shrimp I had a dream that night that I ate my pet bird cockatiel "Gabby". That dream still haunts me.

Friday, February 26, 2010

Buying fruit and veggies in season

When I first started trying to eat healthy I heard that eating fruits and veggies in season was better but I didn't know why. I would go to the produce section and look around at the variety and wonder how anyone knew what was in season. I felt slightly self conscious as I selected my produce since I had no idea what I was looking for. I thought there was a secret website or book out there that would tell me what was growing and when so that I could get the maximum amount of benefit from a fruit or veggie.

Thursday, February 25, 2010

Exercise and Young Children

It is difficult to exercise with a young family. Throw in a job, community service and other hobbies and it gets even more difficult. Here is a tribute to all the young moms out there who find their own way to exercise while their children are still young.

Wednesday, February 24, 2010

Junk Food Junkie Converted to Healthy Foods

If I could retitle this entire blog as a news paper article it would probably be "Junk Food Junkie Converted to Healthy Foods." I am the perfect example of someone who did everything wrong and has slowly had to relearn and try to do everything right.

Friday, February 19, 2010

Pregnancy and Exercise

I am on my third pregnancy, forth child. This pregnancy has been very different than the others. It has been wonderful!!! I have exercised the whole time. I still teach my group fitness classes and I ran some pretty good mileage until recently. I continue to do spin classes and other forms of cardio. I am nine months pregnant.

Tuesday, February 16, 2010

Healthy Pancakes

Are healthy pancakes even possible? And if they were, wouldn't they just taste like cardboard?

Boy have I got some recipes for you!!!

Sunday, February 14, 2010

Cauliflower Rice (caulirice)

Since we have converted to brown rice I still feel a little uneasy with the portion of calories that rice takes up in our meals. I ran onto a website about cauliflower rice (caulirice) recently. It looked super easy to make but it sounded a little "different" and I didn't know if my family would go for it.

I tried it today and WE LOVED IT!

Friday, February 12, 2010

Fat and Protein intake

The FDA uses Daily Values (DVs) for food labeling.

For people 4 years or older, eating 2,000 calories per day, the RDIs are:

Total Fat 65 g
Saturated Fatty Acids 20 g
Cholesterol 300 mg
Sodium 2400 mg
Potassium 4700 mg
Total Carbohydrate 300 g
Fiber 25 g
Protein 50 g

Thursday, February 11, 2010

Rest and Recovery

Every day in my car, I climb a steep hill to drop my kids off at school. Before I used to run the same grueling hill for fun I loved the burn. Each time I rise on the hill in the car I think of the human body and how amazing it is and how I used to run it. My car breaks down a little every time it climbs that hill. It does not repair itself. The tires wear, the engine is strained. The human body, however, breaks down when climbing a hill like that and then it rebuilds itself to be better prepared the for the next time it climbs the hill. Its truly amazing how quickly it adapts. Weight loss, exercise, and conquering plateau, are all a game of adaption and we have to live by the rules that our body makes.

Baked Sweet Potato Fries

I made these last night and my family LOVED them, especially the kids! They were yummy and I like them a lot more than regular fries. We had extra sweet potatoes so I varied from the meal plan a little bit and decided to try them.

The glycemic index

Have you ever been sitting in school or church and you suddenly feel shaky, and a little agitated? You may even sweat, get tunnel vision and feel like you need to eat something right away. This could result from blood sugar levels being out of their normal range. I have problems with this, which is partly why I am eating the way that I am eating now. The glycemic index (GI) measures how fast a food is likely to raise your blood sugar.

Even without blood sugar issues being familiar with the glycemic index has tons of benefits. Low GI foods are associated with weight control, reduction in heart disease, an ability maintain prolonged exercise, and a reduction of hunger (who doesn't want that?).

As the table above indicates 70 or above is high and 55 or under is low.

Link to glycemic index database

Wednesday, February 10, 2010

Calories in Calories out

I am going to repost this so that I can link it more clearly on the page. The following is a chart for a persons current weight, their weight loss goal and the calories that they need to consume to reach that goal. This is not adjusted for exercise.

Weight/week goal/daily caloric needs
120 1.5 pounds 1400 cal
130 1.5 pounds 1500 cal
140 1.5 pounds 1585 cal
150 1.5 pounds 1678 cal
160 1.5 pounds 1771 cal
170 1.5 pounds 1865 cal
180 1.5 pounds 1958 cal
190 1.5 pounds 2050 cal
200 1.5 pounds 2100 cal
210 1.5 pounds 2237 cal
220 1.5 pounds 2331 cal
230 1.5 pounds 2424 cal
240 1.5 pounds 2517 cal

Weight/week goal/daily caloric needs
120 1 pound 1648 cal
130 1 pound 1742 cal
140 1 pound 1835 cal
150 1 pound 1928 cal
160 1 pound 2021 cal
170 1 pound 2115 cal
180 1 pound 2208 cal
190 1 pound 2301 cal
200 1 pound 2394 cal
210 1 pound 2487 cal
220 1 pound 2581 cal
230 1 pound 2674 cal
240 1 pound 2767 cal

Meal plan 6

Just some clarifications on week 6.

Thursday, February 4, 2010

Living with Food Allergies!

I recently discovered that one of my 5 year old twins has a severe tree nut allergy! NUTS! He is also allergic to eggs. Both are strongly incorporated into my plans. It looks like my meal planning will be changing slightly. Just a heads up as to why you may see some of these items disappear off the meal plans.

Wednesday, February 3, 2010

If you exercise you can eat anything you want, right?

I have been saying this for decades! That would explain why I have gained weight with almost every marathon that I have ran in the process of running sometimes over 60 miles in one week. That would also explain why I gained weight while nursing twins, which is equivalent to 1000 extra calories a day (or running an extra 10 miles each day!) Calories add up. Portion sizes are crucial. Planning and paying attention to what is in the food that we consume is key. If I mentally think that I can eat what I want, I literally do! And what I want isn't always moderation :)

Tuesday, February 2, 2010

Here is week 6!

Depending on brands and optional meal choices the meal plans should stay between 1600-1800 calories. Remember this is a pattern and you can replace things as you desire. I tried to make the recipes easier to read without taking up tons of space. There are lots of yummy dinners this week! Let me know what questions you have.

click here to download Week 6 meal plan

Monday, February 1, 2010

Kids Snacks

Here are some healthy kid snack ideas. Some of them I have repeated from previous posts:
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