Thanksgiving Tips!

Happy Thanksgiving! I often have to remind clients that Thanksgiving is not all about the food! If you think of it that way you may not overeat so much! According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat from snacking and eating a traditional holiday dinner with turkey and all the trimmings. And these figures don't even include breakfast or the late evening munching on leftovers!

Beverages

Apple cider, 1 cup: 115

Champagne Punch, 6 ounces: 124

Wine, 3.5 ounces: 84

Kahlua Sombrero, 4 ounces: 340

Appetizers and First Courses
Mixed nuts, 1 ounce: 170

Candied Pecans, 1 ounce: 139

Cheese ball, 1 ounce: 110

Crackers, 5: 80

Crudités selection, 8 ounces: 75

Sour Cream & Onion Dip, 2 tablespoons: 60

Chex Mix, 2/3 cup: 130

Stuffed Mushrooms, 6 small: 386

Deviled Eggs, one: 59

Cheese Puffs, one: 71

Shrimp with Cocktail Sauce, 3: 30

Fruit Cup, 1/2 cup: 70

Salads
Tossed salad with Oil and Vinegar, 10 ounces

Ambrosia Salad, 1 cup: 183

Molded Jell-O Salad, ½ cup: 103

Main Course
Dinner Roll, 1 small: 87

Butter, 1 pat: 36

Cheesy Corn Bread, 2" X 2": 96

Turkey, roasted white meat, 4 ounces: 180

Turkey, roasted dark meat, 4 ounces: 323

Turkey Gravy, 1/4 cup: 50

Stuffing, 1/2 cup: 190

Mashed Potatoes, 1 cup: 190

Candied Yams, 1/2 cup: 210

Sweet Potato Casserole, 3/4 cup: 624

Honey Glazed Carrots, 1/2 cup: 45

Green Beans Almondine, 1/2 cup: 220

Green Bean Casserole, 1/2 cup: 75

Peas and Pearl Onions, 1/2 cup: 40

Jellied Cranberry Sauce, 1/4 cup: 110

Cranberry Relish, 1/2 cup: 76

Dessert
Pumpkin Pie, 1/8 of a 9" pie : 316

Apple Pie, 1/8 of a 9" pie : 411

Pecan Pie, 1/8 of a 9" pie : 503

Vanilla Ice Cream, 1/2 cup: 145

Pumpkin Roll with Cream Cheese Filling, 1" round: 306

Chocolate Cream Pie, 1 large slice: 535

Baked Apple, 1 apple: 182

Tea, brewed, 8 ounces: 2

Coffee, black: 10 ounces: 5

Coffee with Cream and Sugar, 10 ounces: 120

Coffee with Baileys Irish Cream and Sugar, 10 ounces: 186

Thanksgiving Tips for Success:

1. Have only the things you really want. Don’t feel like you have to put everything on your plate just because its there! If you really only enjoy the turkey and the potatoes, but you have Aunt Sally’s ambrosia every year just because its there…skip it.

2. Sort your plate. Divider plates are really perfect for this. Imagine you have 3 parts to your plate…1 part protein (turkey), one part green vegetable (green beans, brussel sprouts, asparagus) one part carbohydrate (stuffing, potatoes). This will ensure that you’re not having too much of one thing!

3. If you want dessert, have one. Don’t try to avoid the dessert and then snack on cookies. If you plan to have dessert, decide what it is you must have and enjoy that one thing! Plan ahead and you won’t overdue it.

4. Wear fitted clothing on Thanksgiving! This is my number one rule for the holidays! Don’t wear your stretchy jeans and a big sweater! Wear something that fits you just right to help keep control. This really works! You may even get some compliments on that figure you’ve been working on if people can see it!

5. Burn extra calories this week and next. You may need to have some calories on reserve for thanksgiving. Get a few hard core workouts this week and next to make up for the damage.

6. Don’t skip meals on Thanksgiving! You must, must, must eat a good breakfast and lunch before you’re thanksgiving dinner. It’s just another meal and it’s not just about the food!

7. Give Thanks! Remember what thanksgiving is all about! Be grateful for your health and that of your family. Spread thanks and bring your family back to the real reason for Thanksgiving.

Re-thinking the McDonald's Happy Meal!

I know we all do it. Its too fast and easy not to do it every once in a while. So you go through the McDonald's drive-though and get the kids a happy meal, maybe even one for yourself. Not too harmful right? Well, I'm re-thinking that! Check out this article about a happy meal experiment done by a mom who wanted to see just how real her happy meal was. She let it sit out for over 6 months and it never spoiled! Ugh...now imagine what happens inside your body?

I know we all know that fast foods is fattening, low in nutrients, and processed, but how about the amount of preservatives in fast food that will allow it to stay good at room temp for 6 months! I know I won't be giving my kids a happy meal this weekend! How about you?

Read more here...

http://news.yahoo.com/s/yblog_upshot/20101012/bs_yblog_upshot/mcdonalds-happy-meal-resists-decomposition-for-six-months

Losing the Last 10!

Well, I'm almost there. I'm really not one to focus on weight. As I've said before, I don't even own a scale! But I did track my weight gain while I was pregnant and of course I wanted to get back to my pre-baby weight, really just so I knew I could and so I could be back in my clothes. Thats all I really cared about. Even though my weight wasn't so low a few months back, I did feel really good. The only thing that bothered me was that I couldn't get into my pre-baby jeans!!  "Really, was my butt this small?" That was my motivation to lose the rest. 
In the last month or so I've been able to get off another 4 lbs or so. How? Just moving more! I'm lucky that I do what I do, because I am able to get out there and instruct more classes or take classes whenever I choose. I know its not as easy for everyone else. I think its also so much easier to lose in the summer than it is in the winter. Longer days, more fresh fruits and veggies, more energy, more activities....all of it plays a factor, but the biggest help this year for me is Aqua Fit Classes!  What an awesome workout!
If you are pregnant, or you just had a baby, there is nothing better!  Here are some pool exercises for you to do at home to make your own aqua class:

Warm-Up

• Jog in Place (knees up high then kick feet to butt) 2 min
• Jumping Jacks (hold noodle overhead- up and down) 1 min
• Washing machine (noodle in front, twist at waist, jump feet and knees together opposite upper body) 1 min

Shallow Water Work

• Water Jogging (jog back and forth, pumping arms at your side) several laps
• Water Skipping (take it up a notch to a skip back and forth) several laps
• Front Kicks (like a kickboxing kick) 15 each side
• Side Kicks (again kickboxing side kicks) 15 kicks each side

Deep Water Work

• Lap swimming (use different strokes) 5-6 laps
• Treading Water 1-2 minutes, 2 times
• Wall Kicks (rest back of head or neck on wall) flutter kicks, scissor kicks, etc. 2-3 min

Stretch

• Use noodle in shallow water to stretch legs and upper body well before getting out of the pool.

This workout done a few days a week is sure to keep you in shape throughout pregnancy!  You will burn more calories in the water, its safer for your joints and you are weightless!  Try it this summer!

A Mother's Prayer

I recieved this prayer from a sister after giving birth at the hospital. It made me cry!  This sums it all up...what a miracle a baby is. That we as women can grow a perfect human being inside our bodies! Its amazing to think about!

A Mother’s Prayer




The Most Important Person on earth is a mother.

She cannot claim the honor of having built Notre Dame Cathedral.

She need not. She has built something more magnificent than any Cathedral--a dwelling for

an immortal soul, the tiny perfection of her baby's body.

The angels have not been blessed with such a grace.

They cannot share in God's creative miracle to bring new saints to heaven.

Only a human mother can.

Mothers are closer to God the Creator than any other human creature.

God joins forces with mothers in performing this act of creation...what on God's earth is

more glorious than this:



TO BE A MOTHER

Happy Mother's Day!

Half Marathon....Success!

Congratulations to all who completed the Go St. Louis Marathon and Half-Marathon on Sunday! What a beautiful April day it was! Although it was 75 degrees, which seems so nice, it was warm for a marathon. I saw people pass out and even caught someone as her legs were going limp! Scary! I'm so proud of all the finishers. Everyone did a great job. My daughter was so proud of me and it was so cute!  She said, "Mommy you won the race!!"  I went right on letting her think that!! lol!  I wish honey!  She just loves playing with my medals and pretending to race herself.  I feel good about setting that example for her. I hope I can keep up with it for years to come and some day run a race with her!

Many are probably thinking..."now what?" It is typical to either take a long hiatus from running, or to jump right into the next marathon. We will be training soon for the Lewis and Clark Marathon on October 3rd, but until that begins here is an article from Runners World about post-race running....


Resisting the Slump
After your big event, it's critical to not stop running altogether. If you do, you're likely to pack on the pounds, and you'll have to work even harder to claw your way back into shape. A study in the February 2008 issue of Medicine and Science in Sports & Exercise reported that when runners quit, they quickly gained three to four pounds, and picking up their previous routine wasn't enough to shed the weight they'd gained.
You can avoid this with some critical steps on race day, says Hinton. Walking and stretching immediately will help reduce soreness in the following weeks. Greg McMillan, a Flagstaff, Arizona-based running coach, also recommends taking a few days off, and then gradually starting to run again to maintain a base of cardiovascular fitness and muscle strength. "Aim for consistency, not monster mileage," he says. While you're keeping your running light, mix up your routine. Hook up with the running buddies you haven't seen for a while, or explore new routes.
If you decide to race in the six to eight weeks following a fall marathon or half-marathon, keep your ambitions modest, says McMillan. Don't go for a personal record, but rather sign up for races that promise rewards beyond your finishing time. Run a friend or a family member through a first 5-K. Enter a Turkey Trot that benefits a local homeless shelter. Pick a race in a tropical vacation spot. "Anything that reminds you that running is fun," says McMillan.

Curb Your Enthusiasm
Getting overly excited after a successful big race can just as easily get you in trouble. Finishing a first marathon or setting a personal record may make you want to find out how much better you can do with even more training.
"I see a lot of runners who can't get off their high and want to roll right into the next marathon," says Lisa Felder, an assistant coach for Team in Training in Oakland, California. Enthusiastic beginners, in particular, can neglect to give their muscles enough time to recover. Most people shouldn't begin earnest training until five or six weeks after a half or full marathon. "It's important to respect what running a marathon does to your body," Felder says.
After months of having your life revolve around training, it can be tough to cope with a sudden drop in mileage. Expect that backing off to recuperate can make you feel sluggish. With rest and easy running, you'll easily reclaim your race sharpness when you're ready. That balance is the secret to a perfect off-season. It lets you carry your fitness forward-and even improve your time.

Run Better
Plan your racing schedule well in advance so you stay on track after your big finish. You'll know what's next, and won't worry "now what?"
article from: Runnersworld.com

Spring...time to Cleanse and Detox!

What does it mean to Detox???? Thats the question I get all the time.  "Oh, no way can I not eat for 3 days!" "Why are you doing that, you don't have to lose weight?"....are common responses.

Cleansing and Detoxing does not mean that you have to starve yourself for 3 days. And, cleansing should not only be used to lose weight.  I am reading the book "The New Detox Diet." I don't love the title because I hate diet books, but its very interesting. Our bodies carry many toxins and waste that we cannot always eliminate, expecially if we just keep eating the same things! Our kidneys, liver, gallblader, and intestines are many times overworked.  Cleansing can give them a much needed break.  Here are some reasons for cleansing...prevent disease, rest organs, purify, rejuvinate, weight loss, clear skin, slow aging, improve fertility, be more productive, relaxed, consious, focused etc. The reasons go on and on. 

Spring and Autumn are the best times to detox.  It makes alot of sense actually! Your body naturally starts detoxing in the Spring anyway after eating all the heavy, hearty foods through the winter and holidays.  Our bodies tend to hybernate and naturally store more fat in the winter, and we have less energy and shorter days. So, when the longer days arrive in Spring and fruits and vegetable start to become available our bodies begin eliminating all the junk from the winter. 

Cleanses can be very simple and easy. It does not have to be as extreme as only drinking juice or water for a week!  You can start by just eating fruits and vegetables for a few days, or if you like your grains, maybe just brown rice for a couple days.  The fiber of the fruits and grains will clear your intestinal track and get rid of any build up.  I am on day two of a cleanse that I customized to fit my needs!  I ate only fruits and veggies yesterday and today with only water or herbal tea to drink.  Tomorrow I am switching to grains...which I am craving!  I'm going to do all brown rice and quinoa for two days and then combine the two for a final day.  I love veggies and I love grains so this was the perfect cleanse for me! It is pretty easy, besides my coffee addiction!!!!  My slogan these days is "No Coffee, No Workee!" lol! I just loved that when I saw it on a bumper sticker in the Starbucks drive through. Anyway, I am managing the no coffee thing pretty well with having detox tea instead. I can't say I'm not looking forward to having a cup when this is over, but I know I will feel tons better! 

My diet so far these two days:
Day 1-
Breakfast- organic fruit salad (I made enough for the week), detox tea
Lunch- big spinach salad with balsamic vinigarette, apple, mandarin oranges
Snack- green smoothie (banana, blueberry, strawberry, spinach)
Dinner- sauteed kale (in coconut oil), organic sweet potato
Snack- orange

Day 2-
Breakfast- fruit salad, detox tea, odwalla juice (bluberry mix)
Lunch- spinach salad with balsamic, avacado
Snack- green smoothie (banana, blueberry, strawberry, pear, apple, spinach), detox tea
Dinner- sauteed frozen veggie mix (asparagus, yellow squash, green beans, carrots)

Does it sound yummy??  Not too bad for only a couple days huh? You can handle it?
If you want more info on the detox diet book visit this website. http://www.elsonhaas.com/books.html
I'm almost there and feelin good!!

Strollers? How do you find the right one?

I think finding the right stroller was the biggest decision we had to make when having baby #2....well besides what to name her!  I'm not kidding! It is so hard to find a stroller to do the things you want and they can be so pricey!  With our first we literally had 4 strollers! That is insane. You have to have one travel system (great for shopping), one jogging stroller (maybe not everyone, but for me it was the most important one), and one umbrella stroller (for easy useage).  For us though, I also had a seperate sport stroller for StrollerFit that they furnished me with.  Well let me just say that I used that stroller for everything!  I would have never chosen such an expensive stroller, but it really could do anything.  I am talking about the Phil and Ted's Sport Stroller.  This pic shows the double version, which by the way is just another piece that you purchase, so you don't have to buy a whole other stroller when you have two! There's a savings!  But, what I loved about this one is that it folded up so flat! My Jeep jogging stroller literally would not fit in my car!!!  These are things you just don't think about when you are in Babies R Us 8 months pregnant!  I had a Jetta and the only way it would fit was in my front seat upside down with the wheels on my dashboard! 

This sport stroller was great for running, shopping, taking a walk, or going to a carnival or picnic.  The pivoting front wheel makes it so easy to manouver! So, needless to say, I loved this stroller and was totally bummed when I sold StrollerFit and had to give it back!

So when we found out we were having another baby we had to start the process of finding a good double jogger! I immediately thought of my phil and ted's and how I would only have to then purchase the attachement, but I started my search for what would be best.  I had also heard great things about the BOB joggers and knew several people who had singles, so we went to check out the BOB duallie revolution at REI.  It was so light and so easy to manouver, but my only concern was would it fit everywhere?  The BOB double is side-by-side.  I did alot of reading and it got rave reviews. It is suppose to fit in any standard door frame.  I still kept thinking about how much I loved my phil and ted's, but my husband kept bringing up the fact that the second child is sitting in back staring at the back of a seat and you lose all your storage due to thier feet.  The decision was extrememly difficult, but we ended up with the BOB duallie. A big investment at around $600. I felt very happy with my decision until I realized that my car seat would not fit with the car seat adaptor that I had purchased for another $90!  This would be so that I could carry the infant in the car seat while still having a toddler in the other seat. I called the company and they did have a list of car seats that were compatable and ours was not.  I certainly was not going to buy another carseat, so I would have to wait until the baby was 8 weeks old to put her into the stroller!  This stroller is extremely nice, but it was about this time that I was really wishing I had the phil and ted's!! Did we make the right decision?? I don't know? If I had the money to have both I would and in the summer we are really going to enjoy the BOB I'm sure, but if you are always on the go and you need something that folds up small and you can take shopping or just about anywhere I would definitely suggest the phil and ted's sport.  The BOB double also fits in my truck though.....and I still have a Jetta!
Maybe if I hadn't spent so much on strollers I could afford a bigger car! lol!

Here are the links to BOB and phil and Ted's
http://www.bobgear.com/
http://www.philandteds.com/upload/

I have done alot of research and I've worked with lots of moms and strollers and these two brands definitely have my vote!  If you have a stroller that you love tell me about it...
gofitmomstl@gmail.com