For me personally, it is not a matter of choosing a carrot over a doughnut, because the choice is an easy one – a doughnut every time! I don’t believe in depriving yourself of a delicious food because it is classified as unhealthy. Healthy eating for me is more about taking more notice of what, how, why and when you are consuming these foods!
I am a busy mum of three, I have no professional training in the health industry but I do like to consider myself a ‘healthy mum.’ Through my own personal research and tips from others in the professional field I have put together some tips and guidelines on getting a bit more health into your diet! If you a looking to start a serious health regime consult your doctor or a dietitian.
As you probably know, losing weight is a combination of healthy eating and exercise. Creating good daily habits and maintaining a good attitude are just some of the ways to keep yourself motivated.
Ideas To Consider:
Is snacking okay?
Snacking can be a good thing if you are eating the correct foods. Personally I find that becoming overly hungry makes me reach out for the higher calorie; fatty and sugary foods. If I feel like eating between meals, I try and find foods which are more sustaining. For example, pieces of fruit, toast, a boiled egg, some yoghurt or a glass of Milo. Some research indicates that would should be eating 5-6 meals a day! Smaller in portion size of course, to help contribute to a healthy, fast metabolism.
Do I often snack in front of the TV?
Snacking in front of the TV can be dangerous! When I was pregnant with my second child, all I felt like doing was lying on the couch and snacking. I would open a packet of biscuits and instead of limiting myself to just a couple; I would eat straight from the packet; hence eating a lot more than I otherwise would have. It is nice however to relax in front of the TV with treats sometimes, be mindful of how much you are eating by putting it in a bowl or on a plate.
Do I do the groceries when I am HUNGRY?
One of the best ways you can avoid eating the wrong foods at home, is by not buying them in the first place! You are far more likely to grab those snack type foods, when you shop on an empty stomach. Do you shopping after one of your main meals or have a healthy snack, like yoghurt, before you head out the door.
Must I always have that second serving?
Michelle Bridges (Australian personal trainer) is a firm believer that generally, we eat too much. “I think people get into the habit of going back for seconds. Train yourself to not go back for seconds. It won’t take long – a couple of days,” I find that it is better to take a slightly larger portion the first time round to avoid going back for seconds. Eating your food slowly can also help you to feel fuller, rather than rushing through your meal, getting more and then feeling “stuffed” at the end of it. Engaging in conversation, drinking plenty of water and having smaller plates can help you avoid over eating.
Do I feel the need to weigh myself?
Some people believe it is a good idea to weigh yourself once a week (at the same time of day) to keep on track. This is a personal choice and not always necessary. Its important to remember weight on the scales doesn’t indicate your overall health. Such as height to weight ratios, muscle and fat content, water fluctuation and generally how you feel! Weighing yourself can be a great way to measure your weight loss goals, but you also need to take into consideration other factors that contribute to your overall health.
What are my eating habits like?
- Do I snack late at night when the kids have gone to bed (I know it can be tempting as it is a relaxing time of the night to snack. if you feel the urge too, just ensure you are mindful ofyour portion size)
- Do I munch away on snacks while cooking dinner?
- Do I tend to finish off the kids’ meals?
- Must I buy a snack every time I’m out ? (if you are in the habit of doing this, try to grocery shop just after a meal, this can help to avoid that binge eating)
Changing these behaviors can help you cut out unnecessary calories each day.
Some of my personal suggestions:
If you LOVE a particular food, don’t cut it out!
I find that cutting a particular food out of my diet (EG: chocolate or cheese) just makes me want to eat it more! If I try to avoid an unhealthy food, I just reach for something else equally as unhealthy. The idea is to still have that food you enjoy but consume it in moderation; smaller portions or less often. If you are a dessert fan, perhaps have it every second night, opposed to making it a routine immediately after your dinner.
Exercises you CAN actually do!
Some days I do not even have the motivation to do 5 minutes of exercise, even though I know how important it is! The reality is we are often so tired from running around after the kids, we don’t really feel the need to do 30 sit ups or lunges. I have found effective ways to keep my energy levels up during the day by several spontaneous activities.
Here are just a few:
- Park your car a little further away from the door of the shopping center and do a brisk walk from your car to the door entrance.
- When waiting in line to pay for groceries, you could be doing some tummy exercises (tighten your abdominal muscles for 5 seconds and release; repeat several times.)
- Do 20 star jumps! (The kids find this hilarious and immediately start copying me!) This is a great but simple exercise that really boosts my energy when I’m feeling lethargic.
- Do calf raises or butt clenches while washing the dishes! It’s a great way to make the most out of the time spent doing a necessary daily chore.
For more “sneaky exercises” click here.
Look for fun ways to enjoy the exercises you do. Out shopping one day, instead of using the lift, I pushed a trolley with my 3 kids in it up 6 ramps to get to top floor. They had a GREAT time pretending they were ‘driving’ the trolley for me. “Again, again!” they squealed, that was enough for me! I was pretty puffed when I reached the top!
Distract yourself
If you feel like binge eating, try to find something to distract yourself with. Play with the kids or give the house a speed clean! Sometimes, if it is close to dinner and I don’t want to ruin my appetite, I will drink a big glass of water opposed to grabbing that bag of chips! Taking the kids outside or to the park is a great way to distract yourself in that last 1/2 hour before dinner prep.
Have breakfast
As Mums, we are generally pretty busy and are on the GO all the time! Breakfast is one meal that should not be skipped! You NEED that energy to kick-start your day and your metabolism. Start drinking lots of water after breakfast and this should help you avoid snacking until lunch.
I will admit that hot chocolate is my weakness! I can have it at anytime of the day! It is good to note that the sugar content of these drinks are generally very high. One innocent looking drink can add a lot to your calorie intake for the day. The same goes with juices and especially soft drinks. Try to avoid having one with every meal and try saving them for weekends or special occasions.
Get to know your foods
Be aware of the dishes you cook regularly. Could any or the ingredients you cook with be substituted? For example, I cook quite a few dishes using MAGGI instant noodles. After reading the nutritional content, I was surprised to find that these noodle packets were high in fat! I thought I would give the ‘low fat’ option a go just to try it out. This cut out nearly 90% of the fat and I could honestly not tell the difference between the two once they were seasoned. The flavour of the dish still remained great!
Fabulous fresh fruits
Most fruits have no fat and are made up of mainly water. It is a pretty safe option to snack on. Buy a variety of fruits and make the most of the different options during the seasons.
Remember: it doesn’t always have to be the healthiest option! The other night, I felt like having a bowl of ice-cream with chocolate sauce, instead I had a fruit salad but still drizzled the chocolate over the top!
Now it’s only half as bad isn’t it? You decide!
References:
Michelle Bridges (Australian personal trainer)
Originally posted 2014-02-26 22:55:03.