Educate your children to make healthy food choices!

I make a point of watching Jamie Oliver’s - Food Revolution with my kids. He does a great job of explaining, through example, why we need to make healthier choices about our food. I figure having someone else back up the choices we’re making at home reinforces what they’re learning from Good Ol’ Mom.

As we watched Jamie try to change the school lunch menu in the first season, my older son asked me, “Is this why you don’t let me buy school lunches?” 

Our school actually does a great job of providing a fresh salad bar with a large selection of fresh fruits and vegetables, but they only allow the kids ten minutes in which to eat before ushering them out the door and bringing in the next group of kids. I know that’s not enough time for my child to wait in line, get his food, sit down and actually eat. Instead he brings a healthy lunch in re-useable containers. This way he can snack throughout the day, and not get hungry, and I can see what comes home un-eaten. I asked him whether the kids at school choose the healthy foods or the junk foods from the hot lunch counters. 

“They definitely ALWAYS choose the junk food, Mom!”  

When Jamie filled up a giant school bus with sugar, to demonstrate how much sugar was being consumed by children in the L.A. school district - each week - in flavored milk alone, my son turned, wide eyed, to me and said, “Some of the kids at my school drink TWO flavored milks a day! That must fill TWO school buses!”

The most impressionable episode for both of my sons, however, was when Jamie demonstrated the crazy hidden ingredients found in an ice cream sundae, by piling an oversized ice-cream dish with beetles, duck feathers, human hair, and chicken fat, to illustrate all the stabilizers and thickeners commonly found in commercial candies and flavored syrups, not to mention, many ice-creams. Not only did it disgust the kids in the demonstration, mine were thoroughly appalled. 

At the beginning of October, we were at a fall festival, when a woman at a real estate booth offered the boys a lollipop and a box of Milk Duds. My older son looked at her skeptically and said he wasn’t sure if Jamie Oliver would approve of Milk Duds as a healthy choice. She smiled at him innocently and replied, “You know, when I go to a movie theater, I like to buy a giant bucket of popcorn and pour a whole box of Milk Duds over it, and then I drink it all down with an ice cold Coca-Cola.”

My son looked bewildered and replied, “That sounds very unhealthy to me!”

This past week, after having a fabulous time trick-or-treating, my boys were obviously interested in all the candy they’d acquired. I was torn about what to do with it and waited to see how long the fixation would last. On Tuesday, they came home and asked if they could have a piece and I let them each have one. They asked if they could play with it, and I said yes, but I didn’t want them eating any more at that time.

From the other room I heard them singing, “It’s an evil candy party, It’s an evil candy party,” and then they’d throw the candy up in the air . As it spilled out of their pumpkin buckets, I listened to them joke that their plastic Jack-O-Lanterns were throwing up from too much candy.

On Wednesday, my older son came home and announced, “Mom! At school they have a giant bucket, and you can put all of your Halloween candy in there and they give it away!”

“Really?...” I asked. “Is this something you’d both like to do?”

“Yes!” They both replied enthusiastically.

I decided to act right away, for fear they’d change their minds! We played a game of “Snack Math,” dividing the candies into categories and counting which ones were the most popular - they were thrilled to discover that they had 83 pieces of candy between the two of them. Then we drove the candy to their school, and they happily poured it into the bucket and haven’t asked about it since.

People frequently ask me, as a trainer, how I handle my kids requests for treats. The long and the short of it is, I don’t deprive them, and I educate them so they can make wise personal decisions. They have treats during celebrations, special occasions and sometimes for no other reason than it’s fun to indulge in something sweet. I usually try to provide something made from home so we know it’s been made with decent ingredients. I’ve also taught them about reading labels and they understand that, “If you can’t read it, you shouldn’t eat it.”

Most importantly, I lead by example. I’ve found that in teaching them to think about what they’re eating now, while they’re still young, they’ve come to make educated choices all on their own.

Perception - How is it helping or hindering your success?

‎"Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny." - Upanishads

Perception is a very important component of exercise that often gets overlooked. In order to truly get a handle on achieving your goals, it's important to understand how the perception you have of fitness, and of yourself, effects your actions.

The most common statements I hear when first consulting with clients is, "I am not a fitness person." Or, "I used to be athletic as a kid, but I've lost that now that I'm grown."

While it's true that there are people who have a natural talent for their chosen sport, fitness is not a state of being, it's a result of action, and you have to act in order to be fit. 

Anyone can become fit. Success is achieved when you start to recognize what is holding you back and take action to propel yourself forward.

Our perceptions are so deeply ingrained in our belief system, that we frequently mistake them for truths. The first step to unlocking our perceptions is recognizing them. 

Pay close attention to the  stories you tell yourself about what it means to be fit. Do you think of fitness as a way to stay healthy, strong and energized, or do you think of it as a vanity for appearance only? How does your family view fitness? Was and is it an important part of family life, or is it  something that "other families" do, but not your own? How about among your siblings? It's not uncommon for families to delegate roles to their various members. How often have you heard, or said, "I was the smart one, my sister was the pretty one, and my brother was the jock?" While all of these statements may have been your experience, they're not rooted in fact, and they're subject to change. 

As you go through your workout, or even as you contemplate working out while doing other things, pay close attention to the thoughts that follow. You may find yourself surprised by the messages that you unveil.  In life, your options are limitless. Take charge of your thoughts and allow your dreams to become your reality!

It's Fall - Time for School Year Resolutions!

Fall, with the return to school and the change in the season's, has always seemed much more like New Years to me than January.

It's a great time to get outside. The evenings are long with the last of daylight savings, parks and public spaces are less crowded, the heat of Summer is cooling down and the air is crisp and clear. After months of altered schedules, family vacations and camping trips, Bar-B-Q's and celebrations, it's time to get back on schedule and re-commit to getting fit.

Join me in making "School Years Resolutions." It will help you re-connect to meeting your goals, and at the very least, will help you establish good habits and patterns as we move into the holiday season. This way, when you make your 2012 New Years Resolutions, you'll already be off to a great start!

Resolution suggestions to get you started:

• Log your foods: If you aren't already logging your foods and your exercise, (or if you've stopped,) this is a great time to get started. Counting your calories and tracking your movements keeps you accountable for what you're consuming vs. what you're expending. At the very least, keep track in a notebook, so you have a visual reminder of exactly how much goes in vs. how much goes out. If you're on track, it's rewarding to have a record of your hard work. If you need to work harder, it shows you exactly which areas you need to work on.
• Make time to exercise: Set a specific time each day to exercise and mark it on your calendar. It's too easy to want to do it, mean to do it, but never actually do it. Setting a specific time of day to exercise pushes you to follow through, whether you feel up for it or not, and you get to cross it off your list!
• Create a meal plan:  Plan everything including healthy snacks. Then shop specifically for your meals. Knowing what you're going to eat in advance, takes the guess work out of dining, so you don't make poor choices when you're tired and hungry. Buying only what you plan to eat means that you're not tempted by unhealthy choices just because they're easy and accessible. You'll also find that you'll save money - By having only the food on hand that you plan to eat, you won't over buy, extra food won't go to waste, and you'll be less inclined to eat out because you'll know exactly what's for dinner.
• Get rid of unhealthy snack foods. Rid your cupboards of empty calories such as candies, cookies, chips, and crackers. You don't need them, you don't want them, but if you have them, you will eat them. This is not to say that you'll never treat yourself - just make  sure you want the treat. Studies show that random cravings only last about 15 minutes. Snack foods on hand are far too tempting, and encourage mindless eating. If you have a craving that you can't resist, and you've consciously decided it's worth your effort, treat yourself and make the trip out for it. 
• Find an exercise Buddy: Committing to exercise with another person, particularly someone you love to spend time with, will help you commit to an exercise routine. You're much less likely to back out of exercising when you're accountable to someone else. Choose someone who is enthusiastic and committed to your workout. You will inspire one another.
• Invest in a class: Sign up for a fitness class or sports team at your local community center. You'll learn something new and you'll build a supportive community.
• Sign up for a marathon: Having a challenge to train for, and a deadline in which to prepare, will help keep you focused and on track with your fitness goals.

Most importantly keep your resolutions attainable and fun. By setting realistic goals, you will experience success and establish long lasting habits which will ensure your long term health.

10-Minute Three-Bean-Chili

This is an incredibly easy, very fast bean chili / taco soup that is tasty and nutritious and takes just minutes to make.

1 Can Pinto Beans

1 Can Kidney Beans

1 Can Black Beans

1 Can Whole Kernel Corn

1 Can Diced Tomatoes

1 Jar Salsa

1 Tsp Smoked Paprika

1 Cup Water

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Drain and rinse the beans and corn. Rinsing canned beans and vegetables considerably reduces their sodium content. Put all ingredients into an 8 qt cooking pot and cook on medium heat for 10 minutes - Serve!

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You can add 1 lb. ground turkey or lean ground beef sauteed with onions, to please a meat-eating crowd, or for the vegetarians in the bunch, grate in two large carrots and one grated zucchini to get an extra serving of vegetables.

While this recipe is delicious just as it is, and is great while counting calories, you can jazz it up by topping it with chopped onions, chopped cilantro, freshly diced tomatoes and avocado, black olives, grated cheese, and a dollop of plain greek yogurt.

Go back a little to leap further - John Clarke

One of the hardest obstacles to overcome when making big lifestyle changes are the little regressions along the way. You know what I’m talking about. For months you’ve been exercising every day, counting your calories and watching what you eat. You’ve made great progress - many of you dropping large amounts of weight - but then you regress for a weekend, or maybe a week. The regressions come in many forms - Family reunions or celebrations, holidays, travel. Perhaps it’s burn out. You’ve been working so hard and you just want to take a break and revert back to what’s easy and familiar. Sometimes you’re just plain busy. You don’t have time to pack a lunch or log your calories. You get take out more than usual.

You gain a few pounds - So now what?

First and foremost, don’t panic! Don’t beat yourself up, don’t feel guilty and don’t give up!

It’s fine to feel frustrated. It’s o.k. to feel disappointed. Acknowledge those feelings, and then look to the big picture. You’re human, and you need to live life. You don’t always have control over the foods that are available and there are going to be times when you choose to celebrate. That generally includes eating “fun” foods.

Remember, you have tools. You didn’t come all this way by accident, you made it happen. You’ve done the work and you’ve seen results and you will continue to see results. You’ve just got to stay committed. 

The changes you’ve made these last months are habit changes. You’ve been teaching yourself to eat healthy, and to exercise regularly. Chances are you feel better. You’ve been living healthier and it feels fantastic. 

When you get off track, ask yourself how that makes you feel. Very likely not so hot. Remember, this used to be your old normal. You knew you didn’t feel good, but you probably didn’t know you could feel great. 

Use this opportunity to  give yourself credit for how far you’ve come. Acknowledge the amount of energy you now have. How good you feel. How strong you are. How committed you’ve been. Look the regression in the eye, and now get back to your new normal!

Let's Snack!

Just as we avoid unhealthy snacks by keeping them out of our cupboards, the best way to eat more fruits and vegetables, is to make sure they’re always within reach! 

Start with your staples - carrots, celery, radishes, fresh peas - As soon you’re home from the market, cut off their ends, peel the carrots, shuck the peas, and store them in airtight containers in the fridge. Slightly submerge the carrots, radishes and celery in water to keep them from drying out. Stack the containers front and foremost in your fridge where you’ll be reminded to eat them. We’ve all had the experience of buying vegetables only to discover them decaying at the bottom of the vegetable bin - They won’t serve you there!

Watermelon - It’s a summer classic. But how often have you left one sitting on the counter, passing it up for the chips or crackers because it’s just such a hassle? 

Once again, break it open as soon as you get home, slice it, cube it, remove the rind - chill it in the fridge - you’ll be surprised how fast it goes! 

Peaches, nectarines, apricots and plums - Strawberries, raspberries, blueberries and grapes - keep seasonal table fruits displayed on counter tops. Their enticing aroma will be hard to resist - Eat them up! They’re lovely and perishable, so don’t give them special status. Enjoy them. They’re healthy and delicious.

It’s important to eat fruits and vegetables fresh. Their peak nutritional value is just after they’re picked. As beautiful as they are, it can be easy to overbuy fruit. Don’t fret. Just wash and slice and freeze whatever you can’t eat. Fresh frozen fruit makes wonderful smoothies and are a delicious replacement for ice cubes in cool summer drinks. Buy carrots with their tops on. If the greens are fresh, so is the carrot. Nothing can replace the taste of a hot vine ripe tomato! 

With such great produce available all summer - It’s the perfect time to try something new. Challenge yourself to eat the unfamiliar. You won’t know if you like it, unless you try it! It may soon discover you’ve got a new favorite!

Yogurt-Dill Potato Salad

Potato salad is a classic staple of summer picnics, but most of us have grown to fear it with it’s countless hidden calories. This refreshing, creamy-dill potato salad is made with greek yogurt in place of mayonnaise, so you can indulge in this holiday favorite without sky rocketing off your daily allowance.

Did you know that just two and a half tablespoons of mayonnaise has more calories than one cup of greek yogurt?! Calling for just a quarter cup of yogurt, in the whole salad, you will be getting a fraction of the calories without compromising on taste, using this delicious dressing.

2 lbs. yukon gold or russet potatoes


1 stalk chopped celery

1/4 cup plain greek yogurt

2 teaspoons dill

1/2 teaspoon apple cider vinegar

1/2 teaspoon lemon juice

1/2 teaspoon crushed pepper 

1/4 teaspoon salt

Cube and steam the potatoes until fork tender. Place steamed potatoes and chopped celery in a medium sized mixing bowl. In a separate small cup mix remaining ingredients, pouring the dressing over the potatoes and stir.  If your potatoes are dry, you may want to add an additional tablespoon of yogurt. Salt to taste. Cover and chill - Enjoy!