another fantastic list from Spark People! This is the area where I really struggle. Because I am not YET an example of healthy eating, I feel like my son's health has been neglected. He's come a long way (in terms of trying new foods) but I must admit, I have relied on his sitter and his preschool to provide more of a balanced meal than I have ever provided! I'd really like to try some new healthy recipes that my son and husband will try. I bought The Eat Clean Diet for Kids and Family recently, so perhaps I'll find some kid friendly things to try. Thanks to my friend, Laura http://start-from-scratch-blog.blogspot.com/2010/06/fish-sticks.html,for providing a healthier alternative to processed chicken nuggets and fish sticks. I'm going to give both a try!
It's as simple as counting to 10!
1. Thou shalt not force, bribe or coerce thy child to eat.
2. Thou shalt set a good example by eating at least five fruits and vegetables, three whole grain products, and three dairy servings per day thyself.
3. Thou shalt make mealtimes pleasant.
4. Thou shalt encourage thy child to help in meal planning, preparation, and cleanup.
5. Thou shalt back off when mealtime becomes a power struggle.
6. Thou shalt accept food "binges" as phases that will eventually pass.
7. Thou shalt accept the fact that thy child is an individual and thus will dislike certain foods (and there may be many).
8. Thou shalt not give up on introducing thy child to new foods. Thou shalt realize it sometimes takes 10 tries to get a child to accept a food.
9. Thou shalt use this division of responsibility for eating: As the parent, thou art responsible for deciding when and what to serve. Thy child is responsible for deciding how much (if any) will be eaten.
10. Thou shalt give thy child a multivitamin-mineral supplement if he is a picky eater.
Saturday, October 16, 2010
Friday, October 15, 2010
11 things that children can teach us about healthy living...
I found this list this morning, and absolutely LOVED it! It came from a SparkPeople email. Enjoy! And perhaps adopt some of these truths into your daily lives.
1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, and regain your competitive spirit.
2. Don't walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don't drive when you can walk."
3. If you don't like it, don't eat it. Chances are, your eating habits won't stick around long if you hate what you're eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals.
5. Playtime is important. We get so caught up in work, and "have-to's" that we forget to take time for ourselves. Not only does relaxing make life worthwhile, it has real health benefits.
6. The world should be full of color--especially on your dinner plate! Splash it with as many colors as possible; paint it like a rainbow with food. It's more fun to look at, the most colorful produce options often pack the most nutrients, and chances are you'll be eating a healthy, balanced meal.
7. It's always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors--fresh air, wide open spaces, limitless possibilities. You can't find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It's important to use your imagination. You can be Major Fantasia or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They're right.
11. You have your whole life ahead of you. Here's your chance to do it right!
1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, and regain your competitive spirit.
2. Don't walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don't drive when you can walk."
3. If you don't like it, don't eat it. Chances are, your eating habits won't stick around long if you hate what you're eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals.
5. Playtime is important. We get so caught up in work, and "have-to's" that we forget to take time for ourselves. Not only does relaxing make life worthwhile, it has real health benefits.
6. The world should be full of color--especially on your dinner plate! Splash it with as many colors as possible; paint it like a rainbow with food. It's more fun to look at, the most colorful produce options often pack the most nutrients, and chances are you'll be eating a healthy, balanced meal.
7. It's always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors--fresh air, wide open spaces, limitless possibilities. You can't find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It's important to use your imagination. You can be Major Fantasia or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They're right.
11. You have your whole life ahead of you. Here's your chance to do it right!
Friday, August 27, 2010
Today's Thought...
"Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing."
– George Sheehan
This quote reminded me of the post I wrote about Happiness vs. Pleasure. I'm currently in the Pleasure side of eating and not interested in struggling, enduring, accomplishing...but I can hear a whisper just beneath the surface that the time is coming to commit to a new way of eating. Know what I mean? Have you ever heard that whisper?
– George Sheehan
This quote reminded me of the post I wrote about Happiness vs. Pleasure. I'm currently in the Pleasure side of eating and not interested in struggling, enduring, accomplishing...but I can hear a whisper just beneath the surface that the time is coming to commit to a new way of eating. Know what I mean? Have you ever heard that whisper?
Thursday, August 26, 2010
Feeling inspired...
"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."
– Anna Quindlen
– Anna Quindlen
Tuesday, August 24, 2010
Thought of the day...
It's hard to be overweight.
It's hard to lose weight.
It's hard to maintain your weight.
Choose your hard.
It's hard to lose weight.
It's hard to maintain your weight.
Choose your hard.
Wednesday, June 16, 2010
Back on Track Week
"The golden opportunity you are seeking is in yourself. It is not in your environment, it is not in luck or chance, or the help of others; it is in yourself alone."
– Orison Swett Marden
This week, I am beginning my journey of change. I am taking a graduate course at Penn State University this week, and during one of the presentations, the speaker showed a slide that said, "Insanity is doing the same thing over and over and expecting a different result." Of course, this immediately made me think of my weight loss journey. In order to get a different result, I have to do something differently.
So far this week...Back on Track Week...has been a good beginning to my journey of change. I know I'm only into day 3 of a very very VERY long journey, but I've already learned and applied some different approaches.
1. Planning meals- I have been given the opportunity to eat out every day this week, either through the cafe or a local restaurant. I have packed a lunch everyday this week and it has made a big difference for me in terms of my food choices.
2. A few bites uneaten-I have decided to leave a few bites of everything I eat to help me reduce portion size and control calorie intake. I've considered this concept before, but never really implemented it consistently. I've thought about my eating habits and how I finish every bite. But what if candy bars (for example) were one inch shorter? I would only eat until it was gone and not go looking for that extra bite.
Last night, I was eating a cupcake at vacation bible school when Willie dropped the last piece onto the floor. Instead of getting upset....never mind. AFTER getting upset initially, I thought, "Thanks, Willie! You just got rid of my last two bites for me!" I cleaned it up and was perfectly fine!!
3. Active lifestyle-While I love to exercise, I am realizing that it's more important to stay actie throughout the day rather than have one hard session on the treadmill. I have been going for a quick walk on every break that we've had during my graduate course.
4. Building independence and competency-One key to my journey of change has to do with my son. This week, we are bringing him back into his bedroom at night to sleep. More on this later, but I feel that this is a really GOOD opportunity to help my son develop independence and feel safe/secure despite his parents not being right next to him. It has been a scary, tenuous step, but one that I'm praying about.
5. Consistency- I don't want to ruin the progress I'm making during Back on Track week. So last night when a hostess chocolate cupcake was calling me name, I actually put it back into the closet. I thought, "If I eat this cupcake, I will gain back the two pounds that I lost today."
So I put it back and left it there!! This is going to be KEY this weekend as I navigate special occasions on Saturday and Sunday. I don't want to regain what I've lost this week. It's too hard and discouraging to keep gaining and losing the same 20 pounds. I must be a conscious eater EVERY DAY!
6. Taking Multivitamins and supplements.
7. Keeping a food journal-not a new concept, but a proven one. If I don't keep a food journal, I don't watch what I eat.
Back on Track week...it's here. It's now. It's happening.
– Orison Swett Marden
This week, I am beginning my journey of change. I am taking a graduate course at Penn State University this week, and during one of the presentations, the speaker showed a slide that said, "Insanity is doing the same thing over and over and expecting a different result." Of course, this immediately made me think of my weight loss journey. In order to get a different result, I have to do something differently.
So far this week...Back on Track Week...has been a good beginning to my journey of change. I know I'm only into day 3 of a very very VERY long journey, but I've already learned and applied some different approaches.
1. Planning meals- I have been given the opportunity to eat out every day this week, either through the cafe or a local restaurant. I have packed a lunch everyday this week and it has made a big difference for me in terms of my food choices.
2. A few bites uneaten-I have decided to leave a few bites of everything I eat to help me reduce portion size and control calorie intake. I've considered this concept before, but never really implemented it consistently. I've thought about my eating habits and how I finish every bite. But what if candy bars (for example) were one inch shorter? I would only eat until it was gone and not go looking for that extra bite.
Last night, I was eating a cupcake at vacation bible school when Willie dropped the last piece onto the floor. Instead of getting upset....never mind. AFTER getting upset initially, I thought, "Thanks, Willie! You just got rid of my last two bites for me!" I cleaned it up and was perfectly fine!!
3. Active lifestyle-While I love to exercise, I am realizing that it's more important to stay actie throughout the day rather than have one hard session on the treadmill. I have been going for a quick walk on every break that we've had during my graduate course.
4. Building independence and competency-One key to my journey of change has to do with my son. This week, we are bringing him back into his bedroom at night to sleep. More on this later, but I feel that this is a really GOOD opportunity to help my son develop independence and feel safe/secure despite his parents not being right next to him. It has been a scary, tenuous step, but one that I'm praying about.
5. Consistency- I don't want to ruin the progress I'm making during Back on Track week. So last night when a hostess chocolate cupcake was calling me name, I actually put it back into the closet. I thought, "If I eat this cupcake, I will gain back the two pounds that I lost today."
So I put it back and left it there!! This is going to be KEY this weekend as I navigate special occasions on Saturday and Sunday. I don't want to regain what I've lost this week. It's too hard and discouraging to keep gaining and losing the same 20 pounds. I must be a conscious eater EVERY DAY!
6. Taking Multivitamins and supplements.
7. Keeping a food journal-not a new concept, but a proven one. If I don't keep a food journal, I don't watch what I eat.
Back on Track week...it's here. It's now. It's happening.
Sunday, February 7, 2010
Keeping Up Appearances
Extra weight is a symptom of something that you need to change. So many people lose weight and find themselves still feeling unhappy, unsatisfied, empty, etc.
Last spring I worked hard to lose weight. I went from 178 pounds to 149 pounds. I liked what I saw when I looked in the mirror. I like fitting into my summer clothes. I liked the compliments that I received from others.
But it wasn't about losing the weight. Because now I weigh 176 pounds a year later.
Last night I was thinking about myself as my own best friend. There is no one in this world who knows me better than I know myself. There is no one else who has experienced everything that I have. There is no one else who knows me like I do. No one else who has known happiness, sorrow, shame, joy, emptiness, betrayal, hurt, satisfaction, triumph, etc.
And if I had a friend who never followed through on promises or who kept making excuses, I don't think I'd want to be friends with that person. I'd come to expect excuses from that friend. I'd come to find myself not relying on that friend. I wouldn't want to spend time with that friend. I'd feel let down.
What if that unreliable friend is myself?
I'm all about forgiving. Second chances. Up to a point. But there have been times when I've said enough is enough. And then a friendship has ended.
What if that friendship is my own?
Why is it ok for me to expect more of others than I do of myself?
It's not.
Why is it ok for me to accept excuses and failure from myself more than I do from others?
It's not.
Why is it ok for me to be disappointed in myself and yet continue making the same mistakes?
It's not.
Extra weight is a symptom of an underlying problem. Something I need to change. My underlying problem is my relationship with myself. My underlying problem involves trust, love, forgiveness, self-esteem, hurt, disappointment, stress.
I have been wounded, hurt, rejected, hated, judged, let down...all by myself!
I can't divorce myself. I can end a friendship with myself. I'm stuck with myself. So if I'm going to spend the rest of my life with myself, I need to enjoy my own company. I need to become the person who I want to be.
So if I start talking about myself in the third person, you know where I'm coming from...
Last spring I worked hard to lose weight. I went from 178 pounds to 149 pounds. I liked what I saw when I looked in the mirror. I like fitting into my summer clothes. I liked the compliments that I received from others.
But it wasn't about losing the weight. Because now I weigh 176 pounds a year later.
Last night I was thinking about myself as my own best friend. There is no one in this world who knows me better than I know myself. There is no one else who has experienced everything that I have. There is no one else who knows me like I do. No one else who has known happiness, sorrow, shame, joy, emptiness, betrayal, hurt, satisfaction, triumph, etc.
And if I had a friend who never followed through on promises or who kept making excuses, I don't think I'd want to be friends with that person. I'd come to expect excuses from that friend. I'd come to find myself not relying on that friend. I wouldn't want to spend time with that friend. I'd feel let down.
What if that unreliable friend is myself?
I'm all about forgiving. Second chances. Up to a point. But there have been times when I've said enough is enough. And then a friendship has ended.
What if that friendship is my own?
Why is it ok for me to expect more of others than I do of myself?
It's not.
Why is it ok for me to accept excuses and failure from myself more than I do from others?
It's not.
Why is it ok for me to be disappointed in myself and yet continue making the same mistakes?
It's not.
Extra weight is a symptom of an underlying problem. Something I need to change. My underlying problem is my relationship with myself. My underlying problem involves trust, love, forgiveness, self-esteem, hurt, disappointment, stress.
I have been wounded, hurt, rejected, hated, judged, let down...all by myself!
I can't divorce myself. I can end a friendship with myself. I'm stuck with myself. So if I'm going to spend the rest of my life with myself, I need to enjoy my own company. I need to become the person who I want to be.
So if I start talking about myself in the third person, you know where I'm coming from...
Wednesday, February 3, 2010
Did anyone out there lose 20 pounds?
...Because I think I found it. Ugh.
It is absolutely ridiculous that I am in this place again.
Did I learn nothing last year? It seemed like I was learning. I lost the weight. I analyzed. I changed. I made new habits. And I gained it all back.
Humph.
Sick of it. Just plain sick of it.
Here I go again...
It is absolutely ridiculous that I am in this place again.
Did I learn nothing last year? It seemed like I was learning. I lost the weight. I analyzed. I changed. I made new habits. And I gained it all back.
Humph.
Sick of it. Just plain sick of it.
Here I go again...
Saturday, January 2, 2010
Friday, January 1, 2010
I am Thankful...
I am thankful for my husband and son who make this journey completely meaningful for me. I am definitely not perfect in the wife and mother role...but they love me anyway and forgive me my shortcomings.
I am thankful for my family who understand, more than anyone, who I am and have loved me longer than anyone in this whole world! There are times when we may irritate and disagree, but we are still together on this wonderful journey of life. Not every family can say that.
I am thankful for my family in the south. Marrying Will brought me a new family to love. I hate being apart from them, but I love, love, LOVE the time we spend together twice a year! My SIL Mendy has become one of my best friends, and I have loved my nephew Collin deeply all of his life.
I am thankful for my workout buddies who inspire me daily with their commitment and successes. They are fun, energetic, and supportive...simply the best!!
I am thankful for my home. It may not be big...but it's ours. And it's the place I love to come home to every night.
I am thankful that I am able-bodied, healthy, motivated, active, inspired, and able to make choices and changes.
I am thankful that our youth pastor inspired me one day to step into the role of teacher for our preschool class. At first, I was definitely out of my comfort zone with teaching 3 year olds, but I absolutely LOVE it! Always, I am thankful for my salvation.
I am thankful that I am inspired by new year's resolutions...a fresh start. A new outlook. Another chance.
Of course, there are so many things I am thankful for. There is so much GOOD in my life! I sometimes forget that.
May I have a thankful heart that focuses on the abundant blessings that make up my simple life.
I am thankful for my family who understand, more than anyone, who I am and have loved me longer than anyone in this whole world! There are times when we may irritate and disagree, but we are still together on this wonderful journey of life. Not every family can say that.
I am thankful for my family in the south. Marrying Will brought me a new family to love. I hate being apart from them, but I love, love, LOVE the time we spend together twice a year! My SIL Mendy has become one of my best friends, and I have loved my nephew Collin deeply all of his life.
I am thankful for my workout buddies who inspire me daily with their commitment and successes. They are fun, energetic, and supportive...simply the best!!
I am thankful for my home. It may not be big...but it's ours. And it's the place I love to come home to every night.
I am thankful that I am able-bodied, healthy, motivated, active, inspired, and able to make choices and changes.
I am thankful that our youth pastor inspired me one day to step into the role of teacher for our preschool class. At first, I was definitely out of my comfort zone with teaching 3 year olds, but I absolutely LOVE it! Always, I am thankful for my salvation.
I am thankful that I am inspired by new year's resolutions...a fresh start. A new outlook. Another chance.
Of course, there are so many things I am thankful for. There is so much GOOD in my life! I sometimes forget that.
May I have a thankful heart that focuses on the abundant blessings that make up my simple life.
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