6 Ways to Help Your Child Eat Better

Each of us makes personal choices in regard to our food, health, fitness etc…for better or for worse. Right?  However, when we become a parent, we automatically become an example to another little person that needs to learn how to eat well, how to be healthy, how to take care of their body. As I was talking with a woman this week about her family's nutrition, I honestly had a hard time not being upset with her.  Looking back though, I have to say that I wasn’t exactly upset with her, I was more upset with our society in general (fast food, tons of sugar, etc.)  

The issue that struck me the most was in regard to her 6 year old son.   She said that he was a terribly picky eater, and then proceeded to tell me the 10-12 foods that he ate –the 10-12 foods that were the ONLY things he ate. 

 

• ·         French fries – his favorite
• ·         Mashed potatoes
• ·         Lay’s® potato chips
• ·         Chicken nuggets
• ·         Hot dogs
• ·         Meatballs
• ·         And a few other foods along these lines… I think another type of chicken was mentioned also. Maybe pb and j? or pizza?

I didn't hear her say ONE fruit.

Or ONE vegetable.

Hmm, at our house, that wouldn't go over well.  Sure my boys like chicken nuggets and we eat them occasionally. We will eat hot dogs too (although I buy a nitrite free, preservative free kind). We will eat all of those foods on that little 6 year old’s list, BUT that isn’t all my children eat.  Am I perfect about serving veggies with every meal? No, but we do our best.  We like soups with lots of veggies in them. We eat lots of fresh or fresh-frozen fruit.  And even my picky 4 year old has to try a bite of something new.

Why? Because I want my children to have a healthy heart, healthy blood pressure, be able to run and play, and to be at a moderate weight.  When they are older I want them to learn to cook (even my boys!), to not rely on fast foods, and to have healthy habits in regard to food. 

So, what are some ways to teach your children to try new foods, without forcing it down their throat?

·      

1.          Be a good role model – eat your veggies, try new foods yourself.  And be honest if you’re not sure you like it.  Your child might try it just to give you their opinion on the food.
2.          Have them help grocery shop and cook. My youngest son loves to eat salad if he helps to put it together. It’s more fun to taste something if they know how it was made.  They are doubly prone to eat their fruits or veggies if they got to pick it out at the store.
3.         Serve it in a fun way.  While it might not work for teenagers, I don’t mind if my children put their green beans in the shape of letters or numbers before eating them.  …but don’t bend over backward making shapes with every sandwich!
4.      Offer a variety of healthy options.  Let the kids be in control with healthy pizza toppings, or tacos or ‘rice bowl’ options (Brown rice with all sorts of healthy things as toppers – olives, tofu, avocado, shredded carrots, etc.). (Micco)
5.      Serve it in a way your child does enjoy. My 4 year old loves chicken stir fry. It’s easy for me to fix, and I know he’ll eat it…so I make it often! Have some healthy dips available like hummus, salsa, or Greek yogurt.  Dipping makes everything more fun. =)
6.        Sneak in healthy ingredients when you can! Make delicious smoothies with healthy ingredients or hide some pureed veggies in with the chicken quesadillas.  What they don't know will help them in this case. ;) 

I truly believe that we as parents are responsible for helping our children learn to make healthy habits.  We are the best protection against childhood obesity, diabetes, and assisting our children as they grow up into adulthood.  Take their nutrition seriously.  And you might make some healthy changes in your own life too.

Be well. 

Jana 

Sources: Burns, Julie R.D., 15 Ways to Get Your Kids to Eat Better. Retrieved January 30, 2015, from http://www.parents.com/kids/nutrition/healthy-eating/get-your-kids-to-eat-better/

Micco, Nicci. 5 Ways to Get Your Kids to Eat Everything. Retrieved January 30, 2015. http://www.eatingwell.com/healthy_cooking/kids_cooking/5_ways_to_get_your_kids_to_eat_everything 

Focus T25

Just a follow up here, as I realize I didn't post anything after my final results and weigh in.  I was very happy with the weight loss and inches lost overall.  Looking forward to getting my T-shirt for completion. =) 

10 weeks of Focus T25

Weight loss: 13.4 pounds
Waist: -1.7 inches
Hips: -2 inches
Right Thigh: -1.6 inches (left about the same)
Arm diameter: -.5 inches (each side)

My pictures might not be dramatic, but I do feel better about fitting into pre-pregnancy clothes! Plus, doesn't my posture look a little better? A little more to go. :) 

If you are ready to start your own transformation, link up with me on Facebook at Mommy Fitness 101 or email mommyfitness101@gmail.com. 

In health,
Jana 

My Post Baby Fitness Transformation - A Work in Progress

So, today I have my 6 week results for Focus T25 and Shakeology®.  Drumroll, please! Ha, just kidding. While not amazingly dramatic, I have been impressed with Shakeology® in particular (You can read here if interested). I haven’t done each workout all out, I haven’t even gotten every workout in, some days I changed it up a bit, some days I ate too much… very definitely not a perfect effort put in by yours truly.  Life has been chaotic - 4 month old (nursing), 2 ½ year old, 4 year old, preschool at home, major house addition/renovation...I am just doing the best that I can.

But, I still have results! Woot!

The T25 program definitely keeps you moving.  Very cardio based.  I have not been running nearly at all while doing this program, but I feel that the cardio base would make it easy to go and run.  The core and leg workouts are probably my favorite, as I enjoy strength training and I can see the difference those workouts make.  The circuit workout is still TOUGH every time!!  There is definitely enough variety in the workouts to keep me interested and going, especially as there is an alpha phase for 5 weeks, and I just started the beta phase – which has new workouts.

So, I have lost 8.6 pounds in the past 6 weeks! Not bad at all, as I worked hard all summer to lose about five.  Something about having more children seems to make it more and more challenging to get the weight to drop back off.

Here are some pictures of my progress so far... these may be deleted, but I am trying to be brave and post them for now. :)    

1 whole inch off my waist, 1 inch off my hips, 1 1/2 inches in my abdomen,  3/4 of an inch off my thighs, and even some fat loss in my arms!

I am pretty happy with the progress and am going for a 12 pound weight loss overall (in the next 4 weeks).  We shall see how it goes! I can’t cut calories too much while breastfeeding, and have had a couple weeks when I needed to increase eating to keep my milk supply up. So, for anyone not with that issue, you might even lose more…obviously one size doesn’t fit all in regard to weight loss.

Are you ready to join our challenge group and get your fitness transformation underway? You can join me with Focus T25 or try another program. My mom recently started the P90 program and is very pleased to see her clothes fitting better in less than 2 weeks! P90 is designed to get anyone started in fitness, or simply get back into fitness, the workouts are only 30 minutes and it's even on sale through the end of the month. :)

If you are interested, send me an email at mommyfitness101@gmail.com or link up to our Facebook page!

In health,
Jana


*Please note pictures cannot be used without permission.

Baby Strong!

Are you struggling to find time to exercise while having a little one in the house?  If you have a tiny person that is always with you, incorporate him or her into your exercise routine!  Playing...I mean exercising... with your sweetheart is a great activity for both of you. 

Your body is made to move.  Oftentimes, a baby in the house can make it feel too difficult to exercise, and we allow ourselves to become sedentary.  BUT, we need exercise and activity to feel GOOD and be healthy for our little ones.  So, let's get to it!!

Not sure if your body or your baby is ready for these exercises? Please take the time to chat with your doctor. :) 

Want a printable with all these exercises on one page? Try this one!

In health,

 

Jana

 

 

Photo Credits: Molly Baker

What can Shakeology® do for you?

As long as I have worked in fitness, I have shied away from companies that pushed me to sell their products.  I loved corporate wellness, because the focus was on keeping the employees healthy and fit. And I avoided commercial fitness, which have supplements for this and that, protein powders, vitamins etc., because I always felt that no one ‘needs’ their product.  Well, my mindset has been recently changed by a company that is determined to ‘End the Trend’ of obesity.  Beachbody fitness has created a product that is both palatable (I LIKE IT!) and amazingly nutritious.  Hello, Shakeology®! The ingredients come from all over the world and there is an actual wall at Beachbody’s headquarters in California with ALL the ingredients on it.  What other company will show you EVERYTHING in their product?!

Want to see it? Check this out! Click here. 

So what is in Shakeology®?

• ·         More than 70 super-nutritious ingredients.
• ·         Proteins, Vitamins, and Minerals – to help reduce hunger and food cravings.
• ·         Antioxidants and Phytonutrients – to help detoxify and protect the body against free radical damage.
• ·         Adaptogen Herbs – to help increase energy and combat stress.
• ·         Prebiotics, Probiotics, Fiber, and Digestive Enzymes – to aid digestion and promote regularity.

What is NOT in it?

• ·         There are NO artificial sweeteners
• ·         No artificial flavors
• ·         No fillers
• ·         No additives of any kind

Why have I been convinced Shakeology® is awesome?

Because I tried it.

Pregnancy depletes my body terribly.  Perhaps it is due to my intolerance to gluten and my body not absorbing nutrients like it should, or perhaps my babies just need more nutrition than I have to offer.  I have been officially anemic with 1 pregnancy, and experienced anemia symptoms with my other two.  Following my second pregnancy, I had symptoms of joint pain, muscle cramps, shortness of breath, weight gain, hair loss, depression, and fatigue – some of which were linked to an underactive thyroid, and some likely caused by a vitamin D deficiency as well. 

Our newest addition…my sweet baby girl… is now almost 4 months old, but at 2 months the shortness of breath, tingling in the extremities, muscle cramps, and EXHAUSTION, were especially prevalent.  Whether it was due to Vitamin B12 deficiency or low iron levels, or something else, I don’t know.  However, I do know my body has not been functioning at peak capacity despite taking prenatal vitamins and my baby sleeping through the night at 2 months – which I didn't know was possible!! 

I have known that my body has needed extra nutrition for quite a while.  I have attempted to swallow down some green drinks, taken extra vitamins and minerals, and overall done my best to eat healthy, but I haven’t felt great for a long time. I would crave sugar and eat extra calories in order to fill my body’s hunger for nutrition.

Well, about three weeks ago, I tried my first Shakeology® shake. And that made all the difference for me. 

My body FEELS better.

I can breathe DEEPLY.

I have more ENERGY.

Plus, I am not craving everything sweet. I don’t need to eat half a dozen cookies, because my body feels full.  In the first 3 months after coming home from the hospital with my daughter, I was only able to lose about 5 pounds.  Now, in the past three weeks, since my first Shakeology® I have lost over 6 pounds—with very minimal effort! I do exercise, and have been loving the Focus T25 program, but I know that’s only part of the weight loss (I was exercising regularly before Shakeology® and T25).

I am certain that Shakeology® has made the difference.

Can I tell you that Shakeology® will be a magic weight loss potion for you? No.  Can I tell you that it will cure your diseases? No. I can only share my story and how it is helping me. If you would like to chat and see if Shakeology® might be great for you, Send me an email at mommyfitness101@gmail.com or link up to our Facebook page. 

If you would like to check out a short video about Shakeology®,  click here.

In GOOD health,

Jana