Back to School for them, Back to Fit for you!

It's "Wellness Wednesday" with Lindsay Vastola. She is the founder and president of Body Project Fitness & Health providing customized fitness training and “everyday eating” coaching. Her mission is to help men and women who “have no time for fitness” incorporate a healthy lifestyle amidst a busy schedule. Lindsay is an International Sports Sciences Association (ISSA) certified personal fitness trainer and has more than ten years experience in fitness, weight training, and sports conditioning. Visit Body Project at www.bodyprojectfitness.com.


Remember when you were little and how excited you would get to start school with all your new supplies, a new teacher, and a new schedule? Sometimes was a bit scary, but we soon enough got into the groove of the school year. So why should things change for us now?

Use “Back to School” to get “Back to Fit.” As you’re figuring out the new pick-up and drop-off schedules, activities, and homework time...why don’t you take a few minutes to take a look at your schedule and see how you fit in with this new schedule. Taking a few minutes to take care of YOU will give you the strength, endurance, and energy to a better mother, better wife, and better friend!

So here are few tips to help get you “Back to Fit” this year:

Upgrade your Family’s Food

• Rethink the “convenient” foods that you’ve been buying in bulk. You may think it’s saving you time and money – but take a quick moment to read the ingredients of those foods your sending with your children to school. If it doesn’t rot outside of your child’s body, just imagine what it’s doing inside your child’s body!
• Plan, plan, plan. Don’t leave anything to chance so you must plan your meals and snacks. Do your shopping for the week and create a “rolodex” of go-to recipes that you know are quick, easy, and that the entire family will eat (no more cooking multiple meals for kids and adults!)
• Pick a “treat day” – we all need to indulge in our favorite fun treats! Pick a day (I like Fridays) that you and your family have for “treat day.” This will teach your children indulgence in moderation and give you some extra special family memories.
• Sit down with your children for snacks. We are always on the go and we end up eating wherever it’s convenient. If you sit down and deliberately eat a snack or meal, you’ll be less likely to overeat and eat enough to be satisfied...keeping you from binging later in the day! Plus, it’s great family time!
  

Write Down your Schedule!
Just like your kids have a strict schedule, you should have one as well. Especially when it comes to getting in your workout. Write down your Monday through Friday schedule. Here are a few keys to keeping to a consistent workout program:

• Always start on Monday. If you slip up on Monday, the rest of the week is a slippery slope.
• Morning workouts are key! Get up 20 minutes early to get in a quick workout. It’s one of the most effective times of day to workout, and you know that later in the day there will always be something that “comes up” that keeps you from taking that time for your workout.
• Go two days on, one day off and repeat. So for example, Monday and Tuesday morning you workout, Wednesday is your “off” day – so that means an easy walk, yoga/pilates – something less intense. Then Thursday and Friday workouts and a Saturday and/or Sunday workout.
• Just move! There is no specific science to exercise – it’s all about getting your heart pumping, muscles moving, and a little sweat never hurts!
  

So in the spirit of “Back to Fit” season, here are a few “Back to Fit” checklists sure to help you get a perfect grade!

PLAN, PLAN, PLAN – don’t leave anything to chance!

Pre-bag snacks for the week **Beware of pre-bagged/convenience “health” snacks
• Berries, clemetines, edamame
• Keep bars handy – but don’t eat everyday!
• Nuts/dried fruit
• Cook extra chicken/turkey/fish for salads/sandwiches the next day
• Add beans/edamame to your salads for easy protein
• Take out meat to thaw first thing in the morning
• Always have snack available in your car, desk drawer, purse…

QUICK - BREAKFAST IDEAS (add fruit to breakfast everyday!)
• Oatmeal w/1 tbsp natural PB and tbsp of dried cranberries
• Whole grain toast with eggs
• Turkey and cheese melt
• Toast, PB
• Meal replacement shake (not everyday)
• Greek yogurt, whole grain cereal, fruit
• Toast w/ ricotta cheese, low-sugar fruit spread or honey
• Cottage cheese w/fruit

SNACK IDEAS (add a fruit or veggie to every snack in the morning and afternoon!)

• Turkey roll-ups
• ½-turkey sandwich - 1 slice whole grain bread, add veggies
• 3oz. tuna fish (in water), light mayo – add mustard, light sour cream, Greek yogurt – on 6 whole grain crackers
• Meal Replacement Bars (look for sugar <> 10-20g)
• ½-cup raw oats + ½ cup unsweetened applesauce + cinnamon to taste
• 1 small apple + 1-2 tbsp natural peanut butter
• 1 cup Greek low-fat yogurt + fruit
• 15 plain roasted almonds + fruit
• 1 hard-boiled egg + 1 piece of fruit
• ½ cup cottage cheese + fruit/veggies
• String cheese, nuts, and berries
• Hummus with veggies

Mrs Mo's healthy picks for 2009

If this is the year you are going to finally lose that last 10 lbs or if you have set a goal for drastic weight loss, I'd like to share some of the food/drink items that have made me successful with my Weight Watchers journey. The best part of WW is that I haven't really skimped on any of my eating and have actually found new snacks, seasonings and sides. Good luck to all of you and I'd love to hear from you on your journey to health.

PS. If you'd like a visual reminder of where you started and where you'd like to end up, get your Virtual Weight Loss Model over at Cosmetic Makeovers. I have mine on my Google Homepage. It's easy!

Here are Mrs Mo's Must Haves for 2009:

1) 100 Calorie Popcorn (1-2pts on WW depending on the brand): This easy snack is full of healthy fiber and low in calories. It's a great way to ease the hunger pangs. It's also a nice evening treat.

2) Chick Peas (1 pt/serving): Another great fiber rich food. Throw chick peas into any meal. I eat them with lettuce and FF dressing for a 2-point snack, but I've also made dinners with crab meat and chick peas in a tomato sauce. These a versatile bean since they are mild in flavor and not too mushy.

3) Fiber One Yogurt (1 pt): Are you noticing a trend here? Fiber, Fiber, Fiber! I can't stress how important it is to add fiber to your diet for achieving weight loss. My favorite is the Key Lime Pie.

4) Arnold Double Fiber or Double Omega Bread (1 pt/slice): I usually have a 1/2 sandwich at lunch on one of these breads. By having the 1/2 sandwich, I can also have a salad or another side so I can get a filling meal and not exceed my ideal points.

5) Eggland's Best Eggs (2 pts): My husband calls them the eggs with the stamp on them. But I call them my favorite eggs that have less saturated fat than other eggs and contain Omega 3s. Their hens follow an all-natural diet that DO NOT include hormones, steroids or antibiotics. They have Cage-Free and Organic Varieties as well.

6) Tyson Frozen Chicken Breast (2-3 pts): Tyson chicken is hormone/steroid/antibiotic free chicken and can be found in any supermarket. I get the frozen bags that run about $14 (but Acme usually puts them on sale from time-to-time for $8).

7) Fruit! Apples, Clementines, Raspberries, Peaches.

8) McCormick Garlic & Herb Spices with Cayenne Pepper: This is a great combo for any meat. No oil. No butter. No added Salt. Sprinkle onto chicken, fish, etc and you have a yummy spicy meal.

9) Measuring cups: Make sure you have these when serving anything from peas to pasta. You may think you're eating healthy, but if you eat TOO MUCH of a healthy food, then you defeat the purpose.

10) Food scale: Another helpful item when measuring food where the serving size is given in grams. I've used it with ground meat, pasta and even deli turkey.

Really good and filling snack

I might be going a little overboard trying to bounce back to my post pregnancy figure (and maybe even more than that), but I can't help it. It's just the way I am. Well, in an effort to find healthy and filling snacks that do not include nuts (unfortunately I am now slightly allergic), I came across a yummy winner.

I have always been a fan of Whole Foods Salsa Fresca. I use it a lot with fish (add some canned peaches and a dash of Splenda and you have a sweet compliment to the salty fish) and decided to use it for it's original purpose-to eat with chips. But instead of pigging out blindly on chips, I picked up Real Foods Corn Thins which are about the size of a rice cake but as thin as foam board. With 44 calories for 2 thins and the very low calorie salsa, it makes for a tasty snack.

Eat up!