Introducing our new Real Food Challenge!

We have heard over and over again, "I really need to cut back on processed foods!" Well, we are excited to tell you about a new program to help you do just that - our REAL FOOD CHALLENGE!

We wanted to make our challenge something that is very achievable, but that would kick start some major health changes - forcing you to kick the sugar habit and get used to more fruits and vegetables. To this end, we have THREE SUPER SIMPLE RULES:

1. ONLY WHOLE GRAINS.* All of your grains (including wheat, corn, rice, pasta, bread, etc.) should be 100% whole. That means brown rice, 100% whole wheat bread (as long as it complies with the other rules), 100% whole wheat pasta.  

2. NO REFINED SUGARS.* This part will be trickier than you think. No corn syrup, sugar, "cane solids." We'll go ahead and forbid "raw" and organic sugar, as well. If you absolutely must sweeten something, you may use honey or pure maple syrup.  

3. NO PROCESSED FOODS. For our purposes, we will define "processed" as having more than five ingredients. 

* Optional "level up" rules:
A) Cut out all grains, or even just gluten. This will be similar to Paleo or Whole30 diets, and can be helpful for short periods. I don't recommend eliminating grains long term. 

B) Cut out all added sugars, including natural sweeteners like honey. If you have a mean sweet tooth, this might be helpful because it cuts out the habit of "sweets" and forces you to find other things and break the addiction. A great option is to use these "level up" rules for the first two weeks and then start working grains and some natural sweeteners back in. 

So what are you left with? You'll end up eating lots more vegetables, that's for sure! Shoot for having half your meals be fruits and vegetables. You can still eat beans, meat, dairy, fruits, vegetables, and nuts, along with whole grains. 

How long will this last? That is up to you! I'd recommend a month, but if that is too intimidating, you can see a big result after a couple of weeks, as well. 

How do I get started? I'm so glad you asked! It is as easy as these 3 steps:

1. Head over and join our Facebook group. This is a great resource for us to share ideas and encouragement, get recipes, and find support when it gets tricky. Ask your questions, share your successes, and make some friends! 

2. There is a pinned post at the top of the page. Just add a comment to that post telling us the day you plan to start, how long you will be doing the challenge, and any extra rules/habits you are adding (Whole30, vegetarian, or any of our "level up" rules).  

3. We will periodically have get-togethers in the Montgomery/Bucks County area to share and try new recipes, connect with others, and really just have a party where all the food is fair game! :) Stay tuned for dates and join us if you can! 

You can do this! We're here to help - come talk to others in Bucks County who are doing it, too!

"Sneaking" veggies into foods

I recently bought a cookbook at a used bookstore - Deceptively Delicious, by Jessica Seinfeld. I took it home and it has tons of ideas about how to make typical kid fare healthy without kids even knowing it. She uses a number of different purees, and there are ideas like this all over Pinterest, from substituting applesauce for oil or adding carrots and spinach to muffins, to using butternut squash and cauliflower to "healthify" pasta sauces.

All of these can be great ways to boost nutrient content in our kids' food, and can be an easy way to add vegetables, which are often lacking. I add things to food I make all the time! I have also been known to completely puree certain soups so that my kids won't see the dreaded onions (or beans, or celery, or whatever is "dreaded" at the time). However, before you start filling up your freezer with beet and spinach purees, consider the following three points about being "sneaky:" 

1. Kids need fat. 

The fat requirement for children is a much higher proportion of their intake than it is for adults. Even if you feel like you need to cut back on fat and oil, using "low fat" or "lite" options, your kids most likely don't. Now this doesn't mean that a diet of deep fried chicken and French fries is healthy, but it does mean if your child has a generally healthy diet, constantly trying to eliminate fats and oils may do more harm than good for their growing bodies. 

2. The trust between you and your child regarding feeding is hard-earned and even harder to win back.

If your child refuses to eat broccoli and they catch you trying to sneak it into a snack, they will be even less likely to try it on their own, and they will suspect every food you put in front of them. The whole feeding relationship is built on trust - your child trusts you to provide regular, healthy meals and snacks, and you trust that your child will eat what they need. When you try and "sneak" them foods they are scared of, it is a breach of that trust, and they will respond by shutting down. So what do you do? By all means, still put that broccoli into a muffin, or avocados into chocolate pudding, but if your child asks, be open about it! And then, of course, give them the option of whether or not to eat it. You don't necessarily have to announce "THIS IS A BEET-CARROT-BRUSSELS SPROUT COOKIE" - that might send anyone running! But you don't want to seem to your child to be going behind their back. Many kids, if they truly sense you aren't trying to push them, will be open to trying new ways of eating. Try saying, "I know you haven't liked steamed spinach, but maybe you'll like it in this smoothie. Want to give it a try?"

3. Still present whole vegetables

Even if your child eats enough pureed vegetables to meet their needs for a week, you still want to give them the option a few times a day to eat whole vegetables, raw or cooked. They may love spinach in a smoothie, but if you eventually want them to eat a salad, you will have to allow them to see spinach leaves on their plate - to smell and taste and handle them in their original form. 

So, in summary, please continue (or start!) bulking up your meals with vegetables - Americans are dreadfully low on veggie intake - but while you do, don't forget to not overdo fat elimination, maintain that trusting relationship above all else, and make opportunities to give them whole produce, as well. 

Happy blending!

Preventing Picky Eaters - workshop 2

Happy Easter! I hope everyone had a wonderful weekend with their families. We are excited to clear out all the sugar craziness around here!

Last week was our second installment of the Feeding Healthy Kids workshop series. Here is a quick rundown of tips for preventing picky eaters, based on age. Remember to lean on that Division of Responsibility!

Newborn

• Feed on demand - parents decide what (breastmilk or formula), baby decides when, where, how much

6 Months

• Offer food, but don't force or trick them to eat it. Distracting them will work in the short-term, but will sabotage you later!
• If baby rejects the food 3 times in one sitting, put it away and try it again at another meal.
• Babies still get most of their calories and nutrients from breastmilk or formula for the first year, so the biggest goal in feeding solids is to expose them to foods and help them be physically and psychologically ready to eat solids.
• Expect messes! They are not only inevitable, but important for development.
• Playing with food and other "messy" things (sand, play dough, etc.) helps kids accept textures in their food. Find ways to expose your baby to playful situations with textures.
• This should be fun! Think of it as a conversation, and allow yourself to enjoy your baby during feeding.

Toddlers

• A normal toddler is a picky eater. Most pickiness is normal in this stage, and you can generally just look past it!
• Ignore some silliness - most things they will just grow out of. Save your energy and pick your battles!
• You can accommodate some preferences (broken crackers, cup color, food cooked a certain way) but cut it off when it starts becoming a burden
• Be kind but firm - no short order cooking. Some tantrums will happen :)
• Give some choices (do you want a banana or an apple?)
• Give small portions

Preschoolers

• Get them involved with their food! Have them help cook, pick things out at the store, look through cookbooks, etc.
• Start talking about hunger/fullness, nutrition in a non-threatening way

When to seek help

• Child starts losing weight
• List of "acceptable foods" keeps getting smaller and smaller
• Severe emotional or physical reactions to foods
• If you think it may be due to immature oral skills or sensory issues
• An occupational or physical therapist can help your child develop skills needed to be able to eat food with confidence

This is just the bare bones of what we talked about this week! Let me know if you have any questions! And please join us next time, April 16, for our final workshop! 

"Fruit Salad"

                                                             

One of the most difficult things if you are just starting to implement the Division of Responsibility in the feeding relationship is to get a good picture of what it actually looks like. We had a good example of this today at our house, so I'll give you a glimpse!

My oldest, H (six), has been in a rather picky phase lately. He hasn't liked a whole lot of fruit, but will eat a little if that is what is served. It was 2:30 and snack time - everyone was wandering into the kitchen asking what snack was. I usually try to beat them to it and at least know what snack is before they ask - it helps a TON to cut back on complaining and asking for alternatives if you have it ready!

Today was not that day and after a quick survey of the kitchen I settled on apples and nut butter. Most of the kids happily ate it, but H whined for something else (note, I know that apples is something he complains about but will eat and sometimes likes).

H: Mom, what ELSE can I have?
Me: Well, bananas go well with nut butter, too. You may have apples or bananas.
H: (Groaning) Ugh, but what ELSE can I have? I don't like those!
Me: I'm sorry. That is what we're having. You don't have to eat the nut butter. You don't have to eat any of it, but that is what you may eat now.

I turned to help someone else. We might have had another exchange or two that were pretty similar. But then I turned around and he was grabbing a bowl. I stopped him, thinking he was trying to get something else to eat.

Me: What are you doing?
H: Fruit salad!
Me: What?
H: I'm making fruit salad with apples and bananas and butter!

And he did. He cut up bananas and had sliced apples and then I helped him drizzle his nut butter over the top. And he ate it all. It looked really good, too! I never would have thought to do it that way!

Things to note: It does not always go this smoothly. Sometimes kids simply won't eat it. Or they'll complain the whole time (although you can outlaw complaining about the food). Or they might cry. Hopefully if you are offering at least one item that you know they usually accept, though, the meltdowns will be at a minimum.

This gives a good example of a balance between the parent setting the boundaries and allowing the child some freedom to choose how to execute it. (Note: we are not always perfect at this!) For this particular child, HIS ideas are super important to him, so giving him some say and allowing him to follow through with his ideas within reason is very helpful.

I hope this helps! If I notice any other good learning moments, I'll let you know! Leave your own successes (or challenges) in the comments!

The Feeding Relationship

Did you miss our first workshop on Feeding Healthy Kids? Well, luckily there are two left which will be equally as awesome! Our next is on April 2 and is called "End the Dinner War" - all about preventing and dealing with picky eating. We will be going through the different stages, from newborn through preschoolers (and a little beyond), and discussing how to implement the principles we learned about last week to give your kids the best shot at enjoying a variety of foods.

What are those principles, you say? Glad you asked! Here's a recap of last week:

Self-Regulation
Study after study has shown that children (when left to themselves) have extremely good self-regulation. This means they eat generally according to their internal cues of hunger and fulness, and if they overeat one day, they will compensate on another day. It is important to note that kids regulate over a space of a couple of weeks, not in a single day, so don't be surprised if there are days (or even two or three) when your child eats like a bird and then has three sandwiches for lunch a few days later.

Kids also want to be grown ups. They WANT to eat a variety of foods like you and be mature about their eating! They have a few things holding them back, though. We sometimes forget that this whole eating thing is new for them. They went from eating nothing but breast milk to having to chew and swallow strange tastes and textures like spinach, broccoli, and meat. Some will readily jump in, but others are more timid. It really can take 8-15 tries for kids to accept a food, but most children will eventually eat like their parents.

We see children run into problems usually when well-meaning parents, well, get in the way. When we over-police our kids' eating, whether by bribing, counting bites, or in any other way pressuring our kids to eat a certain way, the kids get stressed out and don't regulate as well, which stresses the parents out, so they police the food even more, and the cycle continues. Pretty soon nobody is happy and mealtime is miserable!

Ellyn Satter's Division of Responsibility
So what do we do? Luckily, back in the 70's, a dietitian named Ellyn Satter came up with a method of feeding kids that takes care of a vast majority of these problems. Her method, called the "Division of Responsibility," is still the gold standard today, and is advocated by the American Academy of Pediatrics and the Academy of Nutrition and Dietetics.

Basically, as parents, we decide the what, when, and where of eating, and our kids decide how much, if any, they eat. As long as we each stay on our side of the line, we can keep most problems at bay. The wonderful thing? Once you have prepared the meal and sat down at the table, your job is effectively done. You can relax and enjoy the meal and not have to engage in power struggles anymore!

What

• Food should be developmentally appropriate
• Generally healthy
• Multiple options (3+ for meals, and at least 2-3 for a snack, usually covering a range of food groups)
• At least one acceptable food (even if it is just fruit or bread)

When

• 3 meals, 2-3 snacks, usually every 2-3 hours 
• No grazing between meals and designated snacks

Where

• At the table whenever possible
• Eat with your child 
• Enforce manners, but not amount eaten

Kids' Job: How much

• Give small portions and encourage them to ask for more 
• Some mess and waste are going to happen
• No pressuring, but light encouragement is okay...unless it feels like pressure :)
• Manage time at the table - it's okay to say "you need to stay at the table for at least 5, 10, 15 minutes." Kids don't need long. Too long a meal is usually a sign you are working too hard!

I hope this helps! If you have any questions, shoot us an email and/or come to our next session! If you would like more reading about the Division of Responsibility, here are some of my favorite resources:

Real Mom Nutrition - love, love, love this blog! She is funny and real and has great insight!

www.realmomnutrition.com

Ellyn Satter's website

www.ellynsatterinstitute.org

WHAT to feed your kids, or HOW?

Most parents are somewhat familiar with WHAT to feed their kids. Doctors give advice about choking hazards. Pinterest gives advice about everything else. Most parents at least have some idea that kids need to eat three meals and a few snacks, fruits and vegetables are good, and processed foods should be limited.

What we are much less familiar with is HOW to feed them. Nobody really tells us that the way we approach feeding our kids can be the biggest determinant of them being a healthy weight, eating a variety of foods, and overall being intuitive eaters. Too often we sabotage our kids' eating because we are trying so hard to get them to eat the way we think they should.

Here are some ways we inadvertently sabotage our kids' internal regulators:

1. Bite counting - When we count bites, we are getting our kids to focus on an external reason to eat (mom or dad's random number of bites) instead of their own hunger and fullness. They get used to overriding and ignoring those cues and eventually can't hear them anymore. Instead, try giving small portions consistently, and allowing your child to choose whether or not to eat it. It takes a lot of trust in our kids, but if you can trust that they want to grow up with regards to their eating, eventually they will!

2. Withholding dessert - "You can only have your dessert if you eat your vegetables!" When we do this, we very obviously set up one food as desirable - a reward - and the other food as a chore. It leads kids to have an unhealthy minset of "this is good for me but I don't want it, that is bad for me and I crave it." Does that sound familiar? It's often the way we think, as adults, and it is harmful even for us! Instead, if you are going to have dessert, either simply offer it after dinner regardless of how much dinner was eaten, or offer a small portion along with the dinner.

3. Short-order cooking - When we give in to demands for something else when the child has already had a few good options (that are part of the meal), we set ourselves up for major frustrations! The child will begin demanding something else more and more, you will get frustrated, and mealtimes will become a time of stress. The child will also be less likely to even try what is on the table, leading to very picky eating and poor diets. Instead, offer 3-4 items at each meal (2-3 for snack), trying to have at least one "acceptable" food (even if it is simply bread or fruit), and then allowing your child to eat as much or as little of what is offered as they want. If you are offering food every few hours, they will not starve, and they will feel like they have the freedom to grow.

4. Eating with distractions - Sometimes you've got to eat in the car. I'm totally there with you. We are busy and it happens...sometimes a lot! Whether it's on the go or in front of the TV, when we allow our kids to be distracted while they eat, they are less likely to pay attention to their own internal cues and either over- or under-eat. Instead, as often as you can, try having sit-down meals at the table. If at all possible, eat with your kids - the more they see you eat appropriately, the more they will want to, too. Your example makes more of a difference than you think!

There are many more examples, but those are some to get you started! We have lots more information to come on keeping your kids healthy, so stay tuned, and if you are in the area, join us this Thursday for our free workshop!

Final Weight Loss Workshop: Nutrition

Well, we have come to the end of our first Weight Loss Workshop Series of the year. I hope you got a lot out of these classes! We will be sending out a survey via email to get some feedback for future sessions, so keep an eye out for that. Also, keep checking the blog and Facebook - we will have more workshop series in the future and will most likely revisit the weight loss series again, so stay tuned! Here is a rundown of our last session:

Goals: Where are you going from here?
We went around the room and shared what everyone's focus was going to be - what goals they have and what areas they are currently working on.

Nutrition Overview
The most basic principles of nutrition are Balance, Variety, and Moderation/Adequacy. Balance means eating food in appropriate proportions. Basic guidelines are as follows:

10-35% of your calories should come from PROTEIN
20-35% of your calories should come from FAT
45-65% of your calories should come from CARBOHYDRATE

You don't have to count calories - please don't! - just be aware that there needs to be a balance, and any diet or program that has you cut any one of the three too extremely is asking for trouble (paleo, anyone?).

Variety is pretty self explanatory - eat a variety. Of pretty much everything. A variety of vegetables, fruits, grains, protein sources, etc. If you do, you'll be covering your bases, likely won't need any supplements, and will have a healthy diet, as long as balance and moderation are used. I tend to laugh whenever a new "super food" is in vogue - there are tons of great foods! If you eat a variety, you will get all the benefit you need from different "super foods" without needing to go crazy!

**Fish Oil supplements** We had a question about fish oil supplements. These are one of the few supplements that it seems are worth taking, since most people aren't able to eat the two servings of fish recommended. Here is a good resource for finding a supplement: http://www.evelyntribole.com/resources/inflammation/omega-3


Nutrition Q&A
We talked about a number of things! You all had some great questions, some of which I (and the scientific community) don't have solid answers for yet. Here are some of the highlights:

Organic food: science hasn't found any solid evidence that organic is better. Eat fruits and vegetables, even if they are not organic, but if you can afford it, feel free to eat organic - there may be a benefit.

HMO food: hotly debated topic. Genetically modifying isn't necessarily a bad thing. The foods in question are those that have been genetically modified to be "roundup ready" - to enable pesticide spraying. Again, scientific evidence is murky. Most evidence says they're safe. Anti-GMO proponents point to a handful of studies that are not very strong.

Additives: Here is the chart of additives that I mentioned in class. It's very helpful and pretty interesting! http://www.cspinet.org/reports/chemcuisine.htm

Emotional Eating
We didn't have time for a lot of talk about emotional eating - just enough to discuss the proper way to emotionally eat! Basically, if you are going to do it, RECOGNIZE that you are doing it, and then enjoy it! Do it mindfully! Here is one of my favorite articles that sums up everything I said, only much better: http://www.fatnutritionist.com/index.php/lesson-four-emotional-eating/

Be sure to join us on March 19 for our Feeding Healthy Kids Workshop!

New workshop series: Feeding Healthy Kids

It's March now, which means two things: 1) Spring should be right around the corner, and 2) it's time to start our next workshop series!

Feeding children can be a frustrating and thankless job. Kids are learning how to be grown ups with regards to their eating, but in that learning process they do normal "kid" things - push limits, throw tantrums, are picky, eat too little or too much. Unfortunately, we, as parents, often contribute to childhood eating problems without even knowing it.

Most parents have a general idea of what they should be feeding their kids, but we receive very little training on how to feed them, which is actually the most important part. Fortunately, the principles are very simple, and that is what these workshops are going to address.

If you worry about what/how much your kids are eating, or you get the dinnertime blues (fighting, power struggles at the table), or you simply want to know how you can help your child develop a great relationship with food, come to these workshops!

Simple principles that will forever change the way your family navigates food. What's not to love? It will be time well spent! Click here for more details.

Successes and Discoveries

Sometimes making changes is really frustrating. Sometimes we try to make the same changes over and over again and it feels like we make no progress. We fail in similar ways every time and it is easy to get discouraged. In class we have talked about ways to help combat this and make lasting changes (keep reminders of your motivation, shaping the path, making small goals, planning & preparation, accountability), but I won't pretend that you will never face this frustration.

Things happen to throw you off, both external changes (busy schedule, job/situation change, stressors, etc.) and internal changes (pregnancy, depression, aging, illness). Before you know it, you feel like you haven't made any progress at all and have completely reverted to old habits. In fact, the truth is that you had figured a lot out and made huge progress for your previous situation. Now you simply have a new hurdle. Figure out what is different, what is throwing you off, and make those same small, steady goals to overcome it. You did it before, and you can do it again.

So many times, when we get frustrated, we take it out on ourselves: "Why can't I do this?" "I have no willpower." Can't, can't, can't. Such destructive words! They don't help you move on, they just keep you wallowing and hitting your head against the wall. We try the same things over and over again, expecting things to be different this time because we mistakenly assume that it does depend on willpower. Instead, it depends more on two other things - your readiness to make the change, and DISCOVERIES.

Discoveries are things you have figured out or learned about your habits and what makes you tick. How do you learn these things? Often by failing! And it also helps to keep a record or food journal. :) Maybe you realize that every time you drive by the doughnut shop, you stop and buy one. Maybe you realize that every day after you put the kids down for bed you sit in a comfy chair and eat chocolate. Maybe you realize that when you have a little more protein for a snack you don't get so sluggish in the afternoons. Each of these realizations comes through failure, and each presents the opportunity to make a change that is healthier and will last longer.

Do you realize how powerful this way of looking at things is? First of all, you can make changes because it gives you the tools and insight you need to remove barriers. Second of all, it frees you from the crippling guilt of failure! Every time you "mess up," it is no longer something to mope about. It is an opportunity for discovery.

This is why at our meetings, we do not talk about our failures as such. Instead, at the beginning of each workshop, you have the opportunity to share SUCCESSES and DISCOVERIES. And, really, successes are wonderful, but I almost get more excited about the discoveries. They hold such power, and after you come up with a plan to deal with them, the successes come so much more easily.

So, this week, nurture the scientist inside you. Record a few days of eating or exercising, and see what you can discover!

Planning for Exercise

We had a great discussion regarding physical activity/exercise on Thursday night.  As we discussed barriers to what makes exercise more of a habit in our lives we discovered that just as we plan for healthier meals by taking many steps before the actual eating part, we must do the same with exercise. In order to be successful with consistent exercise, we must plan. 

Who- Working out solo or with a friend/class? Having a workout buddy has shown to be very effective in sticking to a time, as does committing to a class schedule for those with a gym membership.

What - Is my exercise going to focus on cardio, strength training or both? It is not necessary to do it all at one session of exercise. 

Where - Basement? Gym? Outside? Once I know where I am going to workout do I have what I need to be comfortable there? If I am going to do a workout in my basement- I may want music to help with motivation, a pad for floor exercises and some water handy. If I am going to the gym, I might not want to forget my earbuds. For all environments, the proper clothing is very important so that the goal of distance or time can be kept.

When - Early Morning? Evening? It takes adjusting to add exercise into our busy schedules. Interestingly, everyone at the workshop on Thursday preferred to exercise in the morning but struggled waking up in time to make it happen. Paving goals need to be made to make the exercise happen.

How - How LONG?...what is your realistic schedule...designate a time and commit to it.

How -  one step at a time...tiptoe if you must, but take the step!

Share what works for you! What helps you work out better when you do set aside the time?

Compound Exercises

Compound exercises or Multi-joint exercises are exercises that utilize more than one muscle group at a time. As opposed to isolated exercises that focus on one primary muscle, such as a bicep curl or leg extension. Compound exercises can lead to a more time-efficient workout while still gaining strength. In short, they give you more 'bang for your buck'. These exercises also help raise your heart rate so there is a bit of an aerobic quality to them as well.

You may recognize my model for the different exercise demo's...my husband, is a trooper. He asked if this was my way of getting him to workout! No! But he did break a little sweat. :)

I was limited to space in my basement for the pictures this time around so please read the instructions for added variability to some of the exercises. Also, it is more important to focus on your form while performing these exercises than it is how many you do.


SAMPLING of COMPOUND EXERCISES/MULTI-JOINT EXERCISES

Squat

Targets: Glutes, Hamstrings and Quads

Begin with feet about shoulder width apart, shoulders back and core tucked in. Bend knees while taking hips back and keeping back firm. Hands can come forward to counter shift in weight.  Lower body as low as you can go without having your knees going past your toes.

Alternate: Hands can also be holding dumbbells or other resistance equipment to add more of a challenge and when coming back to a stand, add a bicep curl and/or overhead shoulder press.

Squat with Lateral Raise:

Targets: Quads, Glutes, Hamstrings, and Shoulders

Holding a weighted bar or dumbbells (we are just using a stick for image purposes) assume the squat position and while lowering into the squat, raise arms so they close to parallel with the floor.

Mountain Climbers

Targets: Shoulders, Core, Butt and Quads.

Begin by placing hands and feet on floor extend one leg back while bringing the other foot up towards your hands, allowing your knee to come up as close to your shoulder as you can. In a quick movement, switch feet and repeat. 

Alternate: To add a bit more resistance you can put paper plates or sliders under your feet and glide your feet, rather than do the jumping motion.

Push-up with Single-Leg Raise

Targets: Chest, Shoulders, Upper and lower back, Hamstrings

Assume plank position, keeping hands just outside shoulder width and under shoulders. Lower body towards the ground, aiming for a 90 degree angle with your elbows while slightly raising one leg, just enough to engage the hamstring and glutes, then raise your body back up and lower leg. Repeat with alternating legs.

Lunge with Torso Rotation

Targets: Glutes, Hamstrings, Core, Shoulders

Begin with a forward lunge, keeping knee over ankle. While holding a stability ball, medicine ball or dumbbell, hold arms straight out and rotate at the waist from one side to the other. Stand up and switch lead legs and rotate again.

Side Lunge

Targets: Quads, Glutes, Adductors

Assume starting position for squat (feet shoulder width apart, shoulders back, tall posture). Step out far to the side so that the non-bending/nonweight-bearing leg is mostly straight. The weight bearing leg should bend at the knee but the knee should not extend past the toes. Keep hips low and back and lower as much as possible without pain. Alternate sides.

Dead-lift with Bent-over Row

Targets: Hamstrings, lower back and upper back

Holding a weighted bar or dumbbells, hinge at the hips and lower upper body towards feet. Keep bar close to your body and keep a slight bend at the knee. Go down as far as possible before bending knees too much. Keep back flat and eyes up. In the bent over position raise elbows, lifting the weight, then return the weight but maintain the bent over position and repeat the rowing motion for as many reps as you are able.

Plank with Leg-Raise

Targets: Shoulders, Core, Chest

Begin by placing hands directly under shoulders and about shoulder width apart. Keep body in a linear form from toes to head, maintaining flat back, avoid sagging or arching of the back. Hold Belly button in towards the spine. Hold position, starting at 15 seconds, eventually gaining strength to hold for a minute or more.

Plank - Jack

Targets: Shoulders, Upper and Lower Back, Core (lower abs)

Assume plank position with straight arms, be sure to maintain a flat back and avoid sagging or arching back. Jump legs out and return them (just like a jumping jack). This is a quick movement but be sure to maintain good form and posture while moving legs in and out.

Tricep Dip with Single-leg Raise

Targets: Triceps, Core, Quads

Using a bench or chair or edge of sofa, sit right on the edge with hands at your side. Inch your body off the edge and lower your body while one leg is straight out and raised. Repeat the dip but alternate which leg is raised.

Inchworm with Push-Up

Targets: Hamstrings, Upper and Lower Back, Chest and Shoulders

Begin in a standing position.  Keeping legs as straight as possible, bend over and place hands on ground. Start walking hands out while keeping your feet planted.  Walk hands out as far as you would to get in a push-up position. Perform a push-up and walk hands back towards your feet.

There are so many more compound exercises- I tried to focus mainly on ones that do not use any equipment so that they can done anywhere!

When just using body weight- it can be a better challenge to perform them for a certain amount of time, like 30 seconds, rather than putting a number to them but either way you want to be sure your form is great before adding weight or going through them too quickly. Also, you want your targeted muscles to feel fatigued after each set of exercise and that number will vary with each person.

If you try any and need further instruction or modifications to make them less/more intense please ask me by email or leaving a comment.

Healthy (sneaky) Fettuccine Alfredo

I am not always a fan of hiding vegetables in things, but a number of you mentioned certain adult members of your household who have rather ingrained, limited tastes, and you would love to be able to cook more healthily for them and you. Here is one recipe I have tried and really enjoyed. The cauliflower is amazing - it does come out with the texture and taste of a creamy alfredo sauce! Check it out at Pinch of Yum! 

Snack Ideas

We shared a handout this week that had a number of snack ideas on it - here is that list. You can also find it in our handouts section.

Remember, snacks will have more staying power if they contain some fiber (fruit, veggies, whole grains) and protein. Fat can help, too, although you don't want to overdo it, of course. My favorite snacks usually have some good quality carbohydrates and some protein.

Snack Ideas

• ·        Quick quesadilla on whole wheat
• ·        Cottage cheese (with fruit)
• ·        Fresh fruit
• ·        Celery & pb
• ·        Apple & pb
• ·        Chips & salsa
• ·        Cheese stick
• ·        Toast w/pb
• ·        Yogurt (w/granola)
• ·        Graham crackers & pb
• ·        Crackers & cheese
• ·        Crackers or veggies & hummus
• ·        Veggies & dressing
• ·        Tortilla w/cheese & meat
• ·        Pb & banana (or other) smoothie
• ·        Steamed veggies & dressing
• ·        Hardboiled egg
• ·        Rice cakes w/pb or hummus
• ·        Handful of trail mix
• ·        Grapes, Oranges, Bananas, Pears, Clementines, Strawberries, etc.
• ·        Canned fruit (opt for “canned in water or juice” if possible)
• ·        Applesauce
• ·        Bagel with cream cheese
• ·        Popcorn
• ·        Baked goods

o   Whole grain muffins

o   Energy bites 

QUESTION: What are your favorite snacks that keep you going between meals?

"Handouts" section

Hey, guess what! We have a new section on our blog! It's called "handouts," and it has - you guessed it - all the handouts we mention and talk about in our workshops! Right now you can go there and get food record sheets, snack ideas, and that awesome meal planning worksheet we went over this week. Check it out!

Weeks 3&4 - Planning

We had a great workshop this Thursday. I was so impressed with everyone's successes the past two weeks! You are doing such a great job choosing and following through with your goals! Our focus this week was planning - here's the rundown:

Shape the Path 
In Chip and Dan Heath's book, "Switch: How to change things when change is hard," the authors compare us to a man riding an elephant. Imagine trying to ride a giant elephant. Specifically, imagine trying to steer the elephant. It works pretty well if the elephant wants to go the same direction as the rider, but if that elephant wants to go right when you want to go left, what can you do about it? Not much - that elephant is huge! The rider is like our conscious mind - what we think about and intend to do. When we set goals and think about where we would like to be, that is the rider. The elephant, then, is our subconscious, or automatic selves - that part led by habit, emotions, and desires. If that part of ourselves is not on board, we can set all the goals we want and it will be like trying to steer an elephant - possible perhaps, but VERY difficult.

If we really want that elephant to turn, there are two things we can do. We can motivate the elephant (appealing to our emotions/subconscious, making the chosen direction more appealing). The other option is to shape the path. If you make the path you want to take clear and open and easy, the elephant will naturally choose it. In health terms, this could be something like having healthy snacks more accessible than less healthy ones. Or laying your running clothes out the night before.

Planning
There are three phases that happen before you eat a meal or snack.

1. Planning
2. Shopping
3. Preparing food

These all happen, even if the planning is right before you eat, and the preparation is opening a package. If you want to change your eating habits, most likely you will need to be addressing these areas. Which phase is most keeping you from making the meal choices you want to make?

Make a Meal Plan
We spent a good portion of our time actually writing out a two-week meal plan. We included breakfast and lunch if those meals are problems for you, and list out snack options, as well. I try and write my grocery list as I am making my meal plan. You can access our meal planning chart HERE, or go to our handouts section.

Run your day, or it will run you!

QUESTION: What are you going to do to "shape the path," so that it is easier to make the choices you want to make?

Nutrition in a nutshell

Nutrition sure seems complicated sometimes - especially when you read/watch mainstream media! I admit, there are definitely some complex things about nutrition, and we still don't have all the answers about everything, but for the most part, nutrition is actually fairly simple.

Almost every bit of true, scientifically supported advice boils down to, well, many of the things you've been told all your life. And it actually sounds pretty boring, sometimes. It's nothing flashy, like fad diets and super foods, so it doesn't make great headlines, but it can make a BIG difference in people's quality of life.

I can get into more details later, but here are a few principles that most of us can be better about that can also make the biggest difference nutritionally:

1. Eat fruits and vegetables - If I played favorites, this one might win. I don't care if it's carrots, cauliflower, cucumber, or kale, eating vegetables and fruits gives you fiber, vitamins, and minerals. It fills you up, promotes good intestinal health (we are learning more every day about the role of the bacteria in your intestines), and keeps you regular. Whole fruits can satiate that sweet tooth without the hard crash that happens with refined sugar. Not only are they delicious and nutritious in their own right, but eating them displaces some of the less-nutritious foods you might eat. Almost everyone can stand to add more fruits and vegetables.

2. Eat more whole grains - Whole grains have more fiber and staying power than refined grains. This means they won't mess around with your blood sugar the way sugars and white flour do. They also have more nutrients. Whole grains are things like whole wheat bread, brown rice, quinoa, and, obviously, whole grain tortillas and pasta. If you can't stand the taste and texture of whole grain things, at least go pick up some "white whole wheat" -  still whole wheat like its brown counterpart, but much softer - it even tastes good in cookies!

3. Eat fewer refined and processed foods - An occasional candy bar will not kill you. The problem is when "occasional" becomes "frequent," and our diet becomes more and more removed from whole foods that are full of wholesome nutrients. Refined foods tend to be higher in sugar, fat, and sodium. They also tend to be slightly (or more) addictive, and they replace better foods.

4. Drink water - Not soda. Or juice. Milk is okay, but please, please, please drink water! We are 70% water - if we want to remain fully functional, we need to replenish that! Not only is it important for our blood, kidneys, and brains, it also helps us regulate our hunger and fullness. Sugary drinks like soda and juice fill us with empty calories and can really pack on the pounds. Our bodies also have a hard time recognizing the calories from liquids, so it can be harder to recognize fullness.

Hopefully that's enough to get you started! We will be talking more about nutrition in the weeks to come. If you are interested in joining our Weight Loss Group in Doylestown this month, check it out here. We'd love to have you!

Why I don't talk about nutrition the first week

On Thursday night we talked about many many habits that we can change. Some of you had questions about nutrition and I tended to put them off, saying we will talk about nutrition another week. I didn't have time to go into detail about it then, but I feel like it deserves an explanation. So here it is! :)

I am a registered dietitian. I love nutrition. I love talking about nutrition. I think it is fascinating and important. However, I think discussions about what is "best," or "good," or "bad" distract us from making the habit changes we most desperately need. 

As we set goals on Thursday, almost every one of you picked a goal (knowing that you were supposed to pick one that you felt most important to you) that had to do with planning and the logistics of being healthy. Not about specific food items or heavy nutrition topics. The most common answers? Not skipping meals. Making more meals at home. Exercising more regularly. That tells me something. It says that the biggest thing standing between you and your goal is simply habits and logistics - not so much finding what to do, but figuring out a way to do it.

Most people know three or four habit changes just off the top of their heads that they would like to make for their health. They may not know the intricacies of nutrition and what maybe the "ideal diet" would be, but they know the basics, especially if they allow themselves to listen to their intuition. I personally, would rather take the time the first few weeks to get them started on those most important changes to make, and then down the road, substituting more healthy choices will seem like a breeze in comparison! 

There is a lot of noise regarding nutrition. Someone on Thursday said she heard back-to-back reports, one promoting quinoa's health benefits, and the other saying it was harmful. All you have to do is glance at pinterest or facebook and you are bombarded with information and opinions about what you should or shouldn't eat. It can be overwhelming and confusing. I have a degree in it, and it can still be confusing at times, even for me! 

The problem comes when we allow that confusion to act as a crutch that prevents us from action. Sometimes it is tempting, even subconsciously, to say, "Well, I don't know whether meat/paleo/gluten-free/plant-based diets are good or bad for me. I'll just wait to make changes until I figure this out." Unfortunately, there are ALWAYS fad diets and people pushing their nutrition advice out there! They never stop! If you have that mindset, you will never act. 

If you sit back and really think about it, though, you will realize that you know more than you think you do. You know that you should be eating consistently. You know that you should probably be eating more vegetables. Or exercising more. Or trying to plan and make meals more often. When you refuse to be paralyzed by the fear of doing something wrong, you realize that, even if you don't have all the answers, you DO know enough to start!

I really truly know that it is confusing and frustrating to feel adrift in the sea of information, and I don't want to leave you without a compass. That is definitely not my intention. These first few sessions we will talk about making logistical changes, but while we do that, I will be writing some blog posts covering the basic tenets of nutritition to help guide your steps. We will also have an in-depth nutrition night where we can really get into some more of the details, but this will not be until towards the end of this particular session of workshops.

If you have specific questions, please email them to me, or comment on our facebook page, and I will be sure to either address them immediately, or cover them at our nutrition night. You know more about your body than you think. It is often the reliance on diets and outside prescriptions about what to eat that make us mistrust our own instincts about feeding ourselves. Trust that voice inside, and take the steps that will best help you to get where you want to be. Most people at least know the first step or two, and sometimes that is just the jump start you need!

Weeks 1&2 - Pacing

We had a great session this week! Thank you to everyone who joined us - we had a really good turnout and some fantastic discussion. Anyone who missed it, feel free to jump right in to our discussion now, and please join us next time, on January 29!

If you missed it, here is a brief play-by-play:

1. "Tiptoe if you must, but TAKE THE STEP!"
Each week we will give an award to everyone who can name some kind of victory they had - whether it was completing one of their goals, or maybe it was a single instance of success when normally they would have slipped. Perhaps someone even went above and beyond their goal! Our awards are little magnets with a quote on them, and TAKE THE STEP was on it this week. Everyone received one because, hey, sacrificing an evening to come to this meeting? That's a definite victory! It shows you want this and are ready to act!

2. Pacing 
One of our participants described the importance of pacing while running. If you start out at a sprint, you quickly run out of steam, get discouraged, and may even drop out. The same is true of a weight loss journey. When you try to be "perfect" right away, you run out of steam, get discouraged, and drop out. We are shooting for something better than that - consistent lifestyle changes that, over time, will shape your life and get you where you want to be. For GOOD!

3. This is NOT a diet!
Diets typically have you change many habits all at once, and usually the expectation is that you won't have to keep eating this way once you have "arrived" (i.e. lost X number pounds, dieted for X long). When you have this mindset, you are constantly either on or off a diet. Neither is very pretty. You are either killing yourself to be perfect, or you are bingeing on "bad" habits until your next diet starts. We want to change that mentality to something healthier.

4. Think small 
The most important thing we talked about is the importance of setting small enough goals that they are achievable. If you set too big a goal and undershoot it by a little, you feel guilty and are less likely to have confidence that you can achieve your next goal. If you set a small goal, and do the same amount of work - maybe you even go above and beyond - you feel amazing! It boosts your confidence and are ready to take another step - maybe even a bigger step - next time.

We practiced breaking down large goals into smaller, more achievable chunks. For example, if your goal is to stop skipping breakfast, there are many smaller goals beneath that. You could set a goal to buy or make easy breakfasts so that you will have them available (IMPORTANT - the goal would be to BUY the food only. If you eat it, that's just extra points!). Even if the breakfasts aren't healthy, eating it is a victory! If you are able to switch some to healthier choices, that's going above and beyond!


CHALLENGE: Think of a habit that you would like to change/add. Break it down into as many smaller pieces as you can. What is the smallest possible step you can take THIS WEEK? Share it below!

Remember to like us on facebook to follow more discussions! www.facebook.com/healthworkshops

Tomorrow is the day!

It's almost here! Our first Weight Loss Workshop is tomorrow night at 7:00 pm. We have lots of great things planned for these workshops, so come join the journey!

Our first class we will be setting the foundation for the whole two months. We will try and answer the question, "What is the most effective goal I could set?"

You can register at any time during the course - but I'm pretty sure you won't want to miss this week :)

Sign up here!