I think every year we ALL say to ourselves, “I am going to lose 20 pounds (and so on).”   Then two weeks later we are back to our old habits.  The questions is, “Why do you fall off track?”  “What are your barriers?”   What IF you stuck that resolution out till at least May, wow!  How would you feel?  How would you look?  Just imagine!

As we were coming home from our family Christmas, we stopped at a gas station and I thought, hmm . . . in a couple weeks we will see ads at fast food restaurants saying “Only this many calories” . . . or “On the lighter side.”   I think January is the only month we see ads like those because everyone is in that mentality.   I actually had a dream Pizza Hut had a weight loss program.  (I know, I don’t know what is going on in my head, I will blame it on the pregnancy)  But think about it for a second, funny huh, but a great marketing program for the first of the year.

I would like to ask the question what are your dreams for yourself?  Have you always wanted to run your first road race?  Have you always wanted to get back into those skinny jeans from 10 year ago?

Now, let’s simplify!

For example if you want to rev up your eating habits, give yourself about a month of actually taking the action to make healthier food choices.  Don’t worry about calories, fat, etc.  Just write down your food choice so you become more aware of what is going into your body.  Hopefully there will be more fruits and vegetables!  

If you are interested in increasing your physical activity the goal is to get moving.  If you haven’t exercised in months or years, start slow.  Again give yourself a month of a short-term goal.  For example, walking for 30 minutes 3 days a week.  After a month, move up that goal to 4 to 5 days a week.

Keys to keep going!

Now to keep those resolutions lasting through the year here are some simple thing to do and think about.

Give yourself monthly goals.

Focus on each month and consider a small goal for yourself for that month. Goals can repeat from month to month but really consider your progress.  Maybe during the winter months you have a hard time wanting to exercise and just want to come home after work and watch TV.  Maybe this has become a big barrier and you realize if you exercise the first thing in the morning you can actually enjoy yourself in the evening.

Reward yourself (not with food, of course).

After you complete your small goals each month, reward yourself.   Maybe is it purchasing that new CD you have been wanting or maybe it is just setting up a coffee date with a long-time friend.  Whatever it is, take the time for yourself because you deserve it!

Here we come 2012!

It is as simple as that – planning AND portioning your meals and snacks to get you to your weight loss goals.  

I laugh as I say it is that simple (I am sure you are too!).  First off, many of us do not have time to plan out every single thing they put into their mouths.  Plus what exactly is a portion size and even if I do portion out my food I still tend to go back for seconds.  Ugh, it is a never-ending battle!  AAAHHHH!

First you have to WANT to get to your weight loss goal.  If you really don’t want to or don’t have the energy – then forget it!

PLANNING – Well, take an hour or so at the beginning of your week to plan out your food.

For me planning is making sure I have plenty of apples in my fruit bowl, having measured out my nuts in little baggies, stocking the freezer with some go-to lunches (Healthy Choice & Lean Cuisine) and making sure I have some fresh veggies and lean protein on hand for an easy dinner.

I weigh out a variety of nuts into little snack baggies.  Each bag weighs 1 ounce.  I like to mix a few of  sweetened almonds with plain roasted almonds.    I place all the baggies in a container in my cupboard and I have plenty of easy grab-and-go snacks.  My fav is to have some almonds with a cup of coffee for a break in the afternoon!

Organization will take you far!  If you have snacks that you take on-the-go this will make life much easier when you are in a hurry!

I place my baggies in one container and a variety of other favs.  Here is what one of my cupboards looks like -

Above: Nuts, flaxseed, whey protein, crackers, Kashi GoLean cereal, Nature Valley granola thins, Calbee snap pea crisps, raisins, and more!

I will have to say I cannot hide my children from fast food (especially when traveling in a car for 5 hours!).  I think this year my daughter finally figured out that you pronounce it McDonald’s instead of Old McDonald’s.  At least these days fast food restaurants’ give you options to make healthier choices including white milk and fruit, but there are still some questions if these meals may be the culprit to our obesity epidemic.    We have choices and no one is shoving unhealthy food down our throats but again it comes down to moderation.   When eating out (more than once per week)becomes a habit that usually will equate to a recipe for disaster. 

Marketing has a huge impact to a child’s eating pattern.  From my own experience in a shopping trip with my kids, we pass down the fruit snack aisle or should I say sugar snacks (fruit, smuit – quit putting this health halo on  this sugar laden, cavity-building thing we call food!) and my daughter sees princesses, Dora, Mickey Mouse, etc.  She asks, “Mommy can we get those?”   I don’t like to deny my daughter food but I tell her this is candy and we can only have them as a treat.  She now learns to ask, “Are these healfy (healthy)?”  I tell her the truth but she is learning to mainly choose foods that will make her grow up strong!

Then we pass by the HealthMarket and she sees Dora on a pack of edamame and she asks, “Mommy can we get those?  I love those!”  Last time we bought them she spit them out but I was willing for her to try them again.  If Dora is on the package she will eat it! And this time she loved the edamame!

Here are some barriers and “rules” that I think WE all should become more aware of in our lives.

1) Barrier – NO TIME:   Preplan some simple go-to meals when you have NO TIME to cook.

      – RULE – Keep fast food down to one time per week or in my house keep donuts only one time per week.  My kid LOVE donuts, someday I will develop a healthy donut!

      – RULE – Keep your frig and pantry stocked with healthy go-to snacks – if you have it they will eat it!  Light bulb, ah-ha moment!  You really don’t have to buy all the soda, chips, fruit snacs or Little Debbie snacks.  My family has been loving cinnamon and honey glazed almonds, very addicting, dangerous too but at least its a nutrient dense food.

  Simple recipes from older posts: Healthy Nachos; Zesty glazed chicken; Crock-Pot pulled chicken

2) Barrier – Do not know how to cook: Challenge you once a week to take the time to make a new recipe loaded with yummy vegetables.  You may be surprised you can actually make them delicious when you make them the right way! (I have a great salmon patty recipe coming soon!)

3) Barrier – Food budget:  Look at how much soda and chips cost – spend your food dollar wisely, the grocery store’s weekly flyer is your friend!

Here are some interesting links for some articles focusing on healthy kids menus.

From Medical News Today:  In A Study Of Preschoolers, Meals Paired With Collectible Toys Are Perceived By Kids As Likeable And Good Tasting

Restaurants slowly start serving more-healthful kids’ food

This breakfast will keep you going the entire morning and it is extremely satisfying.  Nothing is better than than a good ole fashion egg, yes a regular egg that is loaded with essential nutrients and protein.  I like the Omega Plus eggs.

When I don’t have much time for breakfast I throw in one egg in a microwave-safe bowl in the microwave for about 1 minute.  I put the egg in Joseph’s whole wheat pita bread and top with some pineapple salsa! May throw in a half slice of cheese if needed . 

Nutrition Facts without cheese: 145 calories; 8g fat; 8g carbohydrates; 4g fiber; 365mg sodium; 12g protein

Absolutely delicious!

We really enjoy the pitas at my house, as my daughter will even eat them for a snack and says, “Mom are these healfy?” 

Healthy is what she means, I like to think she is learning about nutrition at a very young age  

http://www.josephsbakery.com/p-10211-Heart-Friendly-Pita-Bread-With-Plant-Sterols

I wish this came in gallons!  I bought 4 for the first time (to try all the flavors) and I think I drank all of them in two days, I held back and stretched it to two days.  Similar to their counter-part, SoBe Life Water, SoBe Pure has a hint of the perfect sweetness with no calories and less ingredients, it is also sweetened with a natural sweetener from Stevia.

Love this water and the only comment/suggestion I have is make it in larger packages, maybe a condensed bottle with droplets that can be added to water, if that makes sense.

All flavors are great but I think for right now it is only available at Target. . .hmm . . .well it is great and hope to see it more often!

Way to get hydrated with this refreshing drink!

Not only is Obesity becoming an epidemic and detrimental to our health but it is also putting a hole in our nation’s healthcare pocket book!

Check out this recent article from msnbc.msn.com

Obesity’s big fat cost to states: $15 billion per year

As much I am already wildly passionate about obesity, some of these statistics are still hard to believe including – researchers estimated national costs attributable to obesity to be $147 billion from a 2009 stat.

Now as many people are interested about lowering our health care costs maybe some dollar signs might make some people focus more on prevention and treatment – ah-ha listen to your dietitian!

Don’t let me get on my soap box about this topic but just look around at any public place.   I recently went to the state fair (almost the ideal place to find obesity) and I thought, “WOW, what are we doing to ourselves?”  Ok, I did indulge in some favorites too but who doesn’t?  We shared our plate of fried food with my family and then I also ran 8 miles the next day.  I think I could have broke some obesity stats that day.

So what can you do to make your life healthier?

Here are some neat things going at the state and national level to help stop the traumatic obesity rates:

http://www.iowahealthieststate.com/

http://www.letsmove.gov/

http://www.americashealthrankings.org/

I don’t know about you but I am sure overwhelmed with the busy curveballs life throws at me this week – and I don’t even have a kid going back to school, yet!

Well, I have found some new snacks that keep me going.  Remember not to forget snacks throughout the day because they help keep your hunger levels at a moderate.  Have you ever had dinner or lunch when you were absolutely starving?  Yeah, how much did you eat?  Sometimes we can really overeat when we are super hungry – so keep some go-to snacks on hand at all times!

Brookside Dark Chocolate Acai with Blueberry

A great way to satisfy your chocolate craving – these are fantastic! A natural source of antioxidants from the dark chocolate, blueberries and acai.  You can see the little dark chocolate balls in the picture – they are dark chocolate surrounding a sweetened fruit juice piece made from a blend of acai berry juice, blueberry juice and other natural fruit juices. 

1/4 cup – 180 calories; 7 g fat; 4 g saturated fat (coming from chocolate ); 29 g carbohydrates; 1 g fiber; 25 g sugar; 1 g protein. 

Just remember to keep these little delectable bites to the portion size!

Blue Diamond Natural Oven Roasted Almonds – Cinnamon Brown Sugar

There are many flavored varieties that I suggest you try out!  Nuts are an excellent snack and the lid of this container is the proper serving size!  They also have a measure of ounces on the outside of the container.

About 24 nuts – 160 calories; 14 g fat; 1 g saturated fat; 30 mg sodium; 7 g carbohydrates; 3 g fiber; 3 g sugar (woohoo!); 6 g protein.

These are fantastic and help satisfy your sweet tooth craving with not adding a lot of extra sugar!  They are lightly sweetened using cane juice.

Fruit & Veggies!

Don’t forget to keep a bowl full of fruit on your counter or a filled veggie tray in your frig!  Fruits and veggies are the best snacks to pack that provide a natural source of fiber to fill you up and loaded with nutrients to keep your body moving!