Help Your Kids Manage Stress

Stress hits at any early age. Between school, sports, activities, church, family and friends, it can be overwhelming. Unfortunately, kids are also at a point in their lives where they are not equipped to handle the stress that overcomes them.

That’s where we come in. Parents need to step in and listen. Step in and know what’s happening with your child. The key to understanding the source of their stress and how to manage it is to get the family around the dinner table.

As many nights as you can, sit everyone down. You never know when your kids are going to drop a hint as to what’s bothering them. Be there to catch it. Be there to ask the questions.

Increasing Protein without Piling on the Meat

 As I’ve noted before, I’m big on protein and low on carbs when it comes to what I eat. That said, I like to have options for protein beyond just eating more meat. Like anything, you can get burned out on something and finding new ways to work in the protein only helps you stick to your healthy eating plan more readily and easily.

What I’m saying is that choosing meat to pack in your protein isn’t your only option. Sometimes, it’s not even the best option. Research shows that eating a few meatless meals each week can lower risk of heart disease. It’s an easy switch, if you’ve got a few tools to do it.

• Understand what your options are. Beans, egg whites, tofu, nuts and sesame seeds, to name a few.
• Understand why you’re eating them. They are rich in complex carbohydrates, vegetables and fiber. They are low in saturated fats and cholesterol.
• Understand your substitutes. Beans are an easy add to most any dish and you can easily swap them for your meat in soups, chili or casseroles. Scramble up egg white omelets or tofu instead of whole eggs or a heavy carb meal.
• Understand your resources. Almost all online recipe sites have a vegetarian section now, but www.vegcooking.com is one of my frequently visited. Check it out when you want to put a twist on your meals a few days out of the week.

In Shape After Baby

My philosophy on getting back in shape after baby is simple. It’s being in shape before your pregnancy and keeping up with your routines during pregnancy.

Just because I said that, don’t think that if you’re now sitting post-baby and that all hope is lost – it’s not! You just need to get up and get moving. Start in “baby steps” with walks around the neighborhood (you can also show off your new little one!) Do lower-impact aerobic and weight activities. Work on pilates moves to tighten your tummy. Build yourself up to full out cardio and weight routines.

Your body, baby … and husband, will thank you for it. When we put in the time, we feel good about ourselves and the reward is a better mood, more self-confidence and a boost in energy. And we all know that with a new baby – you need LOTS of energy!

Get in and stay in shape throughout pregnancy to make it easier on yourself afterward. Keep at it!

Find Your Customized Plan

We’re all custom-made, so why would we ever think that we should share the same goals, be motivated in the same way or have the same craving for a healthy lifestyle?

Let’s face it. Choosing to live healthy is a difficult and challenging lifestyle decision. It’s not just something you do every third Tuesday every other month. It’s a commitment to change and then maintain.

For each person, they should know that there is a plan for them to reach their goals. You just have to understand that what works for one person does not necessarily work for the next. For me, I am in a maintenance plan of keeping the muscle I have and replacing any other fat with muscle. To do this I eat a low-carb, high-protein format where I’m consuming smaller meals and snacks every two hours. People are all in different places, but this is what works for me. This is what works for me to reach my current goals.  When I was training for the marathon, I had a completely different eating and work-out program than when I did the intense training (although I opted not to compete) like that of a body builder.

Here’s my list of suggested steps to go through to customize your plan.

1) Decide on your goal(s). Make it as specific as possible.

2) Evaluate how you like to work out. Do you like one-on-one training? Training with a friend? A gym? Maybe just at home? Using an online trainer?

3) Set a Time. Think about when you like to work out and what works best with your schedule. You may like to work out in the morning, but your schedule doesn’t allow it. Make the adjustments you need to and put your workout right on your schedule just like any other meeting or appointment and then respect yourself enough to keep it.

4) Do the research. Invest in a trainer, someone to write your program or pull together a schedule from the resources available online. Be involved in this process, ask questions and run the program by someone for a final check to assure you’re set to meet your goals.

5) Be realistic. The time it takes to change your body and lifestyle is not just a few days or a few weeks. Give yourself time (think months) to put your new plan into action. You may see some results right away, but for the big picture, it takes time. Don’t get discouraged by this. Plan for it.

6) Be accountable. Whether you’re working out with a friend or not, you need to establish a system of accountability. Make it to your workouts, stick to a plan, and let at least one other person know about your goals and plan to help hold you responsible for the commitment you’ve made.

7) Go for it! Jot down things that motivate you. And yes, it’s ok if it’s a chocolate shake. (Just change it to a protein chocolate fat-free, low-sugar shake and you’re set!) If motivation is working out with one other person to push you when you’re ready to give up. Find that person. If motivation is relaxing your healthy eating habits on Saturday and Sunday – allow yourself that! You’ll be much more successful if you use your motivators to propel you instead of hinder you.

Heart Health

It’s time we had a heart to heart. Yes, I’m going to use the cliche only because it’s true.

I’ve recently been informed that the number one killer for women is heart disease. In addition to that, the main reason this is happening is because we – the women – are not seeing or taking seriously the symptoms found within ourselves until it’s too late.

It all falls back to my theory of putting yourself on your to-do list. I’m going to keep pushing that message until we get us all on board. It’s one of the hardest things to do as women. We’re so used to putting everyone first and often times forgetting about ourselves that we then suffer. We let our health slip, our emotional cup to be left tipsy and our relationships unfocused.

We are not in survival mode here, ladies! This is a priorty. A must do. Take care of your heart – inside and out, to be the best you can possibly be for your children, your husband and your friends. Keep up on your doctor’s appointments, check your cholesterol levels and listen to yourself. Know your body so you can be your own best weapon in fighting deadly diseases – like heart disease.

Take care of your heart – it’s worth it!