Category Archives: Everyday Health and Wellness

Weighing In

Weighing In

So it has been a little over a year since I gave birth to my 2nd son, and I have successfully lost and kept off a firm 75 pounds (give or take 5 pounds every so often). While it has been a feat, I must admit that the math is super simple. The foolproof equation is good eating, consistency, and light activity - period. If you want to maximize your loss, incorporate more activity and even better/stricter eating habits

12.1.15

Supplements are always a challenging spot for me to speak on mostly because I'm not a health expert, but I am more than happy to chat offline with those interested in trying some fat burning options that aid in the process. I have tried a couple during the short times that I was not breastfeeding, and they certainly provided a nice jolt as well as more motivation to continue my regimen.

12.1.15.....

I would ideally still like to lose around 25 more pounds before having another child, so this is my current goal as we wrap up the holidays and head into the new year.

Remember ladies, we're in this together! Leave your comments below and let's exchange more ideas and tips. What are your current goals as you prepare for 2016?

ewg

 

 

 

Healthy Holiday Tips

Healthy Holiday Tips

Cookies, pies, macaroni and cheese, mashed potatoes, cakes, dressing, candy. You know that these delectable eats will cross your path at least once over the next couple months. Here are some helpful ways to enjoy, but not tip the scale come January:
  • Eat Only Your Favorites - Let's face it, you don't particularly care for Susie's homemade apple pie or Karen's homemade mashed potatoes - so don't eat it! If you plan your 'treat eats' out in advance, you will be more likely to pass on the items that you don't necessarily enjoy anyway.
  • Cooking Substitutions - When preparing your own personal dishes for the holidays, seek low sugar substitutes such as brown sugar vs. sugar, plain greek yogurt in mashed potatoes vs. whole cream, and low fat/low sodium chicken broths vs heavy salt use. Cutting out the calories and fat where ever you can always helps in the long run.
snack options
  • EAT BREAKFAST - It has been scientifically proven that you are more likely to over indulge in the wrong foods when you skip meals. Breakfast is arguably the most important meal of the day, so be sure to kick off the day the right way.
  • Maintain Your Regular Activity - Living most of my life in Chicago, this was always a struggle during the colder months. If you see this in your horizon, pick up a couple dumb bells for the house, and plan out sit ups, jumping jacks, and other physical activities that are easily done at home. Confession - sometimes agreeing to chase my 3 year old around the house becomes my cardio for the day lol
ewg Try these tips to maintain your weight this holiday season. Thank me in January!
BONUS TIP: If you're meal hosting for the holidays, studies show that the average guest throws away 25% of the food that they've put on their plate. Try providing smaller meal plates to encourage smaller portions taken.
 

Healthy Ideas For Breaking Your Fast

Healthy Ideas For Breaking Your Fast

  Whether we want to believe it or not, breakfast is undoubtedly the most important meal of the day. After all you've been fasting all night long. The first meal that you consume should be healthy, nutritious and beneficial to your body and to the start of your day. breakyourfast

Here is the nutritional make up of a well balanced breakfast:

  1. Protein - Protein is not always found in the form of meat and poultry; for example 0% fat greek yogurt can average up to 20 grams of protein per serving
  2. "Good" Fat - Good fats are commonly found in nuts and sometimes cheese; add a small serving of these to your meal for balance
  3. "Good" Sugar - Good sugars are best found in raw fruits; the rule of thumb is that you can never have 'too many' raw fruits or veggies in your meal(s)
  4. Whole Grain - Whole grains are essential in completing a well balanced meal; for breakfast, add a piece of whole grain toast or whole grain granola to your plate

Whenever you're preparing breakfast, try to keep an item in each category nearby each week. Breakfast truly wakes you up and sets you up for the day! What's your favorite healthy breakfast? ewg

P.S. It's also the secret weapon to steady weight loss 🙂

5 Weekly Weight Loss Tips

5 Weekly Weight Loss Tips

Having recently reached a 70 pound weight-loss since last November, I often get the infamous question - "How did you do it??!!" While it's not 'easy' per se, it is actually the same equation week by week. It is 100% possible to lose weight with minimal exercise through eating habits. Here's a look into 5 things that I do each Saturday/Sunday to prep for my weekly meals/regimen:
  • WATER. - Monday through Friday (minimum), I drink nothing but water and occasional tea (no sugar). This helps to keep you flushed, hydrated, and properly 'full' between meals and snacks. Not to mention it's the best thing EVER for your body. Wash out and prep your large 20-32 oz. water cup - you will refill this throughout the day.

Meal Replacements

  • SNACKS. - You have to snack, it's inevitable and it's good for your metabolism. Purchase a large veggie tray (about $10 from Sam's Club (preferred) or a little higher with your local grocer) and ration out the veggies in small containers or ziplock bags. Keep at work, in your purse, or grab and go daily. The same goes with fresh fruits, almonds, etc. I recommend buying fruits, nuts and veggies from Sam's Club (or the like) in bulk, as the items are less expensive on a whole, usually better and fresher, and won't spoil if you're eating as much as you're supposed to.

Fresh and organic produce is a great choice

  • PLAN YOUR MEALS. - As most of you may now know, I typically only cook on the weekends. Usually I prepare at least 2 entrees or full meals, and supplement them throughout the week. My family and I then rotate between the meals, do leftovers, make breakfast for dinner, and/or have a healthy take-out night. With all that's required of me in the evenings, it just works better this way for us and even saves on energy bills! When you plan - while not foolproof - it is still much easier to stay on track. When there is no plan, it's obvious that it is much easier to fail. Plan your meals and lunches as best as you can, and aim for no portion larger than your fist.

Try a simple breakfast for dinner.

  • LIGHT EXERCISE/ACTIVITY. - Many will agree that with the right food intake, exercise only plays a small role in weight loss. It is very important to incorporate activity and movement in your daily routine, but it could be as small as spending 15-20 minutes of your lunch  break per day walking in your office building. Reserving cooking to the weekends also frees up more evening time to get active - take advantage! Being active is a great accompaniment to your diet and improves your overall health. I do not recommend ditching activity altogether, but focusing more on your diet in the beginning is absolutely the most vital to seeing progress if you are struggling with doing both.
  • WILL POWER & DISCIPLINE. - It's important to remember that balance is key. It's also crucial to learn your individual ways to satisfy and anticipate cravings, versus throwing your plan out of the window after a setback or two. Try your best to schedule your cheat meal/snack just as you schedule your regular meals, and embrace them - they are ok! When planned, it's easier to say no to random breakfast donuts or pizza lunch offers. Try to increase your activity the day of a cheat meal or snack to offset the calories. Also keep in mind that having an entire cheat day is not ideal, and will oftentimes ruin a week's worth of effort.
 
I hope that you got something out of my 5 weekly weight loss tips. Leave any questions/comments below ladies, and feel free to email me if you'd like some one on one conversation on how to get started.

Email: HealthyMomC@gmail.com

Don’t Be 120 Pounds and “Fat”

Don't Be 120 Pounds and "Fat"

So every year my current job and jobs in the past have conducted health fairs where they draw your blood, test sugar, cholesterol, triglycerides, etc. They also have various giveaways, bring in a masseuse to do massages, provide healthy snacks and My Fit Foods lunches, as well as other cool things. It's a great way to monitor your health consistently, receive new ideas and tips, as well as remain informed.

A good girlfriend and I were speaking recently about internal health, and we share a very similar story. Although we have both struggled with our weight, we have always maintained low blood pressure, low sugar and low cholesterol based on our diets. Many people tend to judge others that are overweight, and automatically assume that they must struggle in these areas as well, but that is not always the case. In fact, there are many individuals that are significantly less heavy whose cholesterol, sugar and blood pressure are sky high.

meals

I wanted to bring attention to this point, because it is important to teach our children the value of nutrition and overall good health - not that all overweight people are unhealthy. Now granted, this is no hall pass to be overweight ladies and gentlemen, this is merely another perspective to focus on during your weight-loss journey.

Be active, but most importantly, eat well to live well.