Category

Kids nutrition

Are You Getting The Fuel Your Body Needs?

By | Behavior Change, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

As a trainer, the #1 most asked question I get is “what should I eat?” This question makes sense because there are SO many different diets out there that promise rapid results. The truth is that many of them are successful for a short amount of time, but extremely unsuccessful in the long run because they can’t be sustained. 97% of people who go on a diet and lose weight gain it back and sometimes more.

The trick isn’t to go on a “diet”, but a lifestyle of eating that promotes fat loss and muscle gain. An eating plan that allows you to eat more yet still lose weight. A lifestyle of eating that actually decreases your cravings for foods that aren’t nutritionally beneficially. A lifestyle of eating that actually promotes cravings of fresh fruits and vegetables. This is the kind of “diet” that I like to be on and promote to my family, clients and friends.

I always get asked what I eat and more specifically what I buy at the grocery store. If you try to bring a video camera into a grocery store, you will get kicked out (try it sometime), so I did the next best thing and brought the food home and shared it with you!

Because the battle for eating right always tends to start at the grocery store, I hold grocery shopping tours. Not only will you learn things that you didn’t know, but you will be able to take that knowledge back to your friends and family. It is amazing how kids watch what their parents do. If you as a parent starts to eat healthy the children are much more likely to follow.

Look for my next tour which will be sometime in January and learn the following.

-Decipher food manufacturer’s deceptive advertising

-Learn to read ALL components of a food label

-Understand the foods that make you feel full

-Get ideas for feeding your kids

-Techniques to get you in and out of the store without being tempted to buy bad food

-Helpful handouts and sample shopping lists to aid you.

-Learn the right times of the day to ear certain things to maximize fat loss

-Plus answer all of your questions you might have.

Here is a grocery store tour I did with Channel 27 for their Parenting Project Healthy Moms Segment.

Here is what one person said after taking a grocery shopping tour.

For someone who never paid much attention to the nutrition value of food, I found Dustin’s grocery shopping trip to be very informative and useful to me. He discussed the deceptive marketing techniques used by most major food manufacturers in promoting their products; deciphered the information provided on nutrition labels of products selected by the group, and discussed alternative food choices as we toured the grocery store. Since the trip, I take the time to read nutrition labels and understand what is actually in the food I purchase.

~~~Ann McIvor

Look for my next tour sometime in January!

 

Tasty Recipe To Share (Gluten Free)

By | Kids nutrition, Nutrition, Recipes, Uncategorized

I visited my childhood home in Elk River, MN. Nothing like some home cooked food and family time.  I asked our new resident chef at the Fit Moms Transformation Center to serve us up a healthy gluten free option for Thanksgiving.  Hallie is her name and you can learn more about her and her massive credentials and resume by clicking here.

Baby Greens with Cranberry Orange Dressing & Pumpkin Seeds1 a salad

The contrast of the bright mixed greens and blushing pink dressing in this salad makes it a quintessential holiday dish.

Serves 8

For the salad:

2 (5-ounce) packages mixed baby greens
¾ cup toasted pumpkin seeds
½ cup dried cranberries, preferably fruit juice sweetened

For the dressing:

½ cup homemade cranberry sauce
½ cup fresh orange juice
¼ cup extra-virgin olive oil
1 tablespoon maple syrup, or to taste
1 tablespoon grainy gluten-free mustard
Pinch of sea salt

Toss all of the salad ingredients together in a large bowl. In a blender, combine all of the ingredients for the dressing. Blend until creamy and smooth. Taste and add more maple syrup for extra sweetness if desired.

Drizzle the dressing over the salad just before serving. Toss to coat. (You may not use all of the dressing. Store leftover dressing in an airtight container in the refrigerator for up to 3 days.)

Hallie is the creator of the complete eating plan that we are releasing with the Santa Slimdown, which starts this coming Sunday. You can follow the eating plan and workouts for less then $1/day virtually, or take part in our live groups in Madison, WI for under $4 per day.

Mindless Eating

By | Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

How many of you have found your self in a situation where at a gathering all there is to eat is unhealthy food? A while back I went over to a get together of a friend who just got back from overseas in the marines. It was great to see him along with some of my old friends. I went after a long days work. I had eaten my 4 small meals already and drank one of my protein drinks on the way there, because I new there wasn’t going to be much healthy food. When I got there I immediately started talking to my friend who I hadn’t seen in over a year.  At the same time I was eating whatever was in front of me. By the end of the 1.5 hours I was there, I had eaten 3 big pieces of pizza, a bowl of sweet chex mix, a brownie, and some canned salmon. I hardly even remember eating because I was so engrossed in conversation. I would estimate I consumed around 1300 calories plus my 250 calorie shake I had just drank before. That is nearing what some women’s calorie needs are if they are trying to lose weight!!

I had a meeting with a famous and well respected doctor from Aspen.  He has huge influence and connection within health insurance companies world wide. He wanted me to1 priced cancer be the fitness expert and use the Fit Moms For Life 6 Week Challenge as part of the solution to rising health care costs. He told me that there is massive change that is coming soon regarding insurance companies PAYING people to go on programs such as the FM4L Challenge. They will be able to clinically show reduction in disease risk and reduction in health care costs. Insurance companies will most likely start charging people more if they have disease indicators, don’t exercise on a regular basis, and eat a diet of processed foods. The shift is coming over the next 5-10 years, but how about you take a stand before your friends and family HAVE to, because they won’t be able to afford health care.

What’s really scary is by the end of this decade 70% plus will be overweight or obese, 100’s of millions will be on diabetes, heart disease, depression, and anxiety medication. Why the heck would we WANT or CHOOSE to a path like the one projected? There is a famous saying that goes something like, “When I find myself on the side of the majority, I know I am on the wrong side and need to change.” It is important that we become more concerned and self-conscious around those we love when it comes to making healthier choices in the foods we eat, the activities we do, and the thoughts we have.

I encourage you to be aware of EVERYTHING you put into your body. Keeping a food journal is a great help. Don’t feel like you have to clean your plate or your child’s plate. Just say no! Small changes make a BIG difference in the long run!

To keep you on a healthy path, consider leading a Six Week Challenge.  As a Fit Moms for Life Leader you can enjoy the interaction, community, and support found within our exclusive Leader’s network. Also you can earn some money while helping others transform their lives along with you transforming your own!

Find Out More Here >>> www.fitmomsforlife.com/sixweekchallenge

 

 

 

 

 

Spinach Quiche

By | Kids nutrition, Nutrition, Uncategorized

This savory dish is simple to make with outstanding taste!

Spinach_Quiche1 lb (16 oz) bacon, cooked and chopped

12 eggs, scrambled

2 packages frozen spinach, cooked and drained

2 cups white cheddar cheese, shredded

2 containers of cottage cheese

3 green onions, diced

Sea salt, to taste

Pepper to taste

1. Preheat oven to 325

2 Mix all ingredients except bacon together, setting a little cheese aside for the top.

3. Pour mixture into 3 creased pie plates or a 9X13-inch baking dish.

4. Top with crumbled bacon and remaining shredded cheese.

5. Bake for 1 hour.

6. Quiche can be frozen and reheated on stove top.

C = 4g P = 20g F = 19g

260 calories per serving

Join our Fit Moms for Life Six Week Challenge for more nutritionally healthy recipes and meal plans!

 

 

 

 

Grocery Tours

By | Kids nutrition, Nutrition, Uncategorized

1Healthy EatingGrocery shopping is one of the things I am most passionate about because it is where the battle for health or sickness begins. One thing I have done that has such a big impact on those who attend are my grocery tours. I have been receiving many requests to do a few, so I am going to open up a couple time slots over the next week here in Madison. Space is limited. Click here to find out the details about locations and times

One of the most exciting areas of the grocery tour is the fat section. You know, the margarines, I Can’t Believe It’s Not Butter, and the hybrid blends of fats. What do you choose in this section? If you have read my book, you will know the answer is butter. But many people get tricked into all the highly processed awful spreads instead. Just read the labels. Less is more when it comes to ingredients.

Two other fats that you should be using regularly are coconut oil for cooking, and extra virgin cold pressed olive oil (not to cook with) in a dark container. Those are three of the best oils to use on a regular basis. On a similar but different note, I get asked about supplements all the time. What do I use, who do I recommend. I always tell people to first get your eating down pat, don’t use supplements to try to outsmart a poor nutrient-void diet.

Once that is taken care of, I recommend a protein powder for convenience, fish oil for omega 3’s, multivitamin for insurance, and a Vitamin D in the winter months. I have been recommending my friend’s company Prograde for many years now and happy with their quality and customer service. Hundreds of my clients use their products and really love them. ***Full disclosure I do receive a small commission for recommending Prograde to you.

Click here to find out the details about locations and times of our grocery tours.

What Is Happening To Our Food Supply…How To Get Fat Without Really Trying

By | Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

I recently watched an informative video done by Peter Jennings and it is a video that has been around for awhile, but the information is still applies to us today. If you are someone who ever buys food from a grocery store, or a fast food restaurant, I would go as far as saying this is a must watch video.

I am going to send the commentary of the video over to Dr. Mercola who has great insight into this topic >>> Click here to read

If you have kids, this is also SO important for you to see and maybe have your kids watch some of it too. We are being bombarded with advertising that is designed to make us sick and diseased, and it isn’t going to be until enough of us vote with our paychecks that something will change.

>>>Click here to see what they are doing to your kids

SO WHAT CAN WE DO ABOUT TAX PAYER DOLLARS GOING TO SUBSIDIZE BAD FOOD

First you can go to www.calpirg.org and take action through their site. But much more important, you can vote each and every day by where you spend your money.  Do you buy processed foods or do you buy from local growers and small farmers, and buy more fresh foods then preserved food?  Yes it will probably cost you a little more in the short term, but either way you will pay.

1 Shorter-You will pay with higher medical bills

-More sicks days from work

-More frequent purchasing of larger clothes

-More spent on medications

-Higher insurance rates

-And probably most importantly teaching your kids unhealthy eating and living habits.

STOP THE JUNK FOOD SUBSIDIES! >>>Click Here

 

Eating Healthy Costs More

By | Kids nutrition, Nutrition, Uncategorized

Eating Healthy Costs More…

This is a phrase I hear over and over again. I can’t deny that eating healthy will increase your food bill at least 25% compared with eating ramen noodles, and lucky charms. But what is that doing to your body long term, and what is the showing your kids?

“If you think organic food is expensive, have you priced cancer lately?”  -Joel Salatin  1 REal Food

I have talked about this before, but in America we spend about 7-8% of our income on food now, compared to close to 20% back 100 years ago.

What have we done with that extra money?

We have bought bigger homes that have rooms we never live in.

We have bought huge TVs, and killer sound systems to blast our eardrums.

We have bought new cars when 5 year old cars would do.

We have bought our kids brand name clothes (that in a year they will outgrow) when used clothes from Goodwill or garage sales would suffice

We have expensive cable TV instead of being outside more

We have enrolled our kids in 10 activities when 1-2 could have done.

We have purchased hundreds of toys for our kids when a handful is all they really need.

We take lavish vacations, when a camping trip to the lake could be just as memorable.

We upgrade the entire families phones every 6-12 months.

We update our wardrobe just to stay current on the fashions.

Listen, none of the stuff mentioned above is wrong or bad, but I believe that if it is coming at the sacrifice of not having the resources to buy great food and hire great coaches then something needs to be changed.

If I wasn’t in the fitness world, I would be in the money and budgeting world. I am fascinated by how people vote with money where their priorities are.

The past few years I have began hanging around more friends who are part of a “minimalist” movement. A movement to get rid of most possessions and only have the necessities that provide you with the most value on a daily basis. I have not taken this very far myself, but I really admire and appreciate those who invest in what they believe in and restrain from getting things that are solely to “keep up with the Joneses.”

Maybe my beliefs on this subject stem from my own upbringing.

My parents bought the only house we lived in for $12,000.

We never own a car in the same decade that we were living in and I think $2500 was the most we ever paid for a vehicle with about $1500 being the average.

My mom would get all our clothes used (sometimes including underwear) used at garage sales, except for the one back-to-school outfit that we would get to pick out in August.

We traveled a lot, but I only flew maybe twice until I would 18. We would drive in our car and sleep in it many times.

I didn’t participate in any sports or extracurricular activities until 7th grade.

Our family of six lived on less then $40,000 per year, yet never once can I remember us not having healthy food in the house. This is one thing my parents made sure of. Looking back I don’t think my childhood would have been any “better” if I had the nicer things.

Sorry this has become a little bit of a rant, but I hope the Fit Moms For Life movement is also about getting back to the family, living within our means, and spending money on things that will bring us long term health and happiness.

Random thoughts:  OrganicFood

-Although I quoted Joel about organic food, my post wasn’t intended to say you need or should be eating ALL organic. I was more referring to eating as natural and local as possible. Trying to eat grass-fed beef, free range eggs and chickens, and non-GMO foods.

-I wasn’t going to mention it, but someone else did, do you have any idea how much people spend on alcohol, soda (or other sugary drinks), cigarettes, and we can even add diet pills into that. Eliminating these things would save the average person I would guess at least $50,000 over their lifetime.

-Starbucks… Enough said.

-It is a process and all about progress. Don’t try to change everything at once, but pick a couple things where you are spending money on right now that don’t align with your values and put that money into something else that aligns with it more.

 

3 Fats You Should be Eating

By | Kids nutrition, Nutrition, Uncategorized

butter_webcropI have been doing more of my grocery tours recently and it gives me great insight into what people believe is good and bad to be eating.

One of the most exciting areas of the grocery tour is the fat section. You know, the margarines, I Can’t Believe It’s Not Butter, and the hybrid blends of fats.

What do you choose in this section?

If you have read my book, you will know the answer is butter. But many people get tricked into all the highly processed awful spreads instead. Just read the labels. Less is more when it comes to ingredients. Two other fats that you should be using regularly are coconut oil for cooking, and extra virgin cold pressed olive oil (not to cook with) in a dark container. Those are three of the best oils to use on a regular basis.

On a similar but different note, I get asked about supplements all the time. What do I use, who do I recommend.  I always tell people to first get your eating down pat, don’t use supplements to try to outsmart a poor nutrient-void diet.  Once that is taken care of, I recommend a protein powder for convenience, fish oil for omega 3’s, multivitamin for insurance, and a Vitamin D in the winter months. I have been recommending my friend’s company Prograde for many years now and happy with their quality and customer service. Hundreds of my clients use their products and really love them.

 

What Really Happens When You Drink Soda

By | Behavior Change, Kids nutrition, Nutrition, Uncategorized

This is a cute video to remind us of a VERY serious and not cute problem, more like an epidemic the world is experiencing.  Below is from a recent excerpt I wrote in my newsletter.

Today I wanted to share with you two different stories from the past couple days that tie into one another.

I had a MamaToner come up to me after class and ask me why I don’t talk about cigarettes like I talk about alcohol.

Then yesterday one of my best friends and I went out to lunch and he has such a high disgust level with soda and diet soda. I do too, but he is even more passionate about the subject than me.

How do these two stories tie together?

I told my client the reason I don’t talk about cigarettes is because it is now socially accepted that smoking is not only stupid, it is offensive in many cases to those around.

Getting back to my convo with my best friend….

He was saying that soda and diet soda are where cigarettes were in the 60’s, 70’s, and 80’s. It was socially acceptable and even seen as cool back then to smoke.

There just hadn’t been enough time and research to prove just how toxic and damaging smoking was.

My friend predicts that in the future soda and diet soda, will become like smoking and be looked upon as so stupid that we won’t even need to be having this conversation.

Now the obvious difference here is that you drinking a soda doesn’t directly cause me harm.

But in a way it does…

Excess soda is possibly the greatest culprit of diabetes, obesity, heart disease, and so on. Which jacks up all our insurances, which DOES affect us.

So I don’t know if my friend will be right or not. I hope he is, but until that day comes, I will do my best to help soda addicts stop their addiction which is controlling their lives.

I have been fortunate enough to at least have contributed in hundreds of people stopping their addiction once and for all.

I would say 90% of those I talk to after 6 months or more of not drinking say that they don’t miss it, and they feel SO much better because of it.

This is seriously the easiest way to lose weight; don’t drink your calories and don’t substitute fake sugars. That includes in your coffee, tea, or juice.

So my challenge for you this week is to either stop cold turkey, or to cut your consumption by half. Not only will you feel better, you will be doing your body and your teeth good.

 

 

Healthy Pumpkin Granola Recipe

By | Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

My mom and I are back with another recipe for you.  Click here if you missed our pumpkin black bean soup recipe.  It was delicious.

Granola is a very tasty snack or breakfast, but it does contain quite a bit of calories.  It is always better to make things from scratch.  Enjoy the video and then below the video will be the recipe and my moms commentary 🙂

PUMPKIN GRANOLA

3 c. organic oats Read More

Healthy Black Bean Pumpkin Soup

By | Kids nutrition, Nutrition, Uncategorized

I went back home to Elk River, MN to visit my parents and thought I would film some videos with my mom making some healthy recipes.  This is my moms and I first cooking on video together so please bear with both of us as we get use to it.  I don’t think Rachel Ray has anything to worry about when it comes to losing her cooking show to my mom and I.  🙂  This recipe is for a bean pumpkin soup.  I was very happy how it turned out, and it ended up really filling me up.  Like I say in the video, if you have kids, do your best to include them in preparation of the family meals.  It will go a long way to helping them be competent in the kitchen when adults.  I apologize for the final 45 seconds of this video being cut off, youtube only allows 10 minute videos when uploaded from the iPhone.  This recipe is courteous of http://afoodcentriclife.com

 

Ingredients:

2 15-ounce cans organic black beans, rinsed and drained

1 15-ounce can diced organic tomatoes, drained

3 cups low sodium, organic chicken broth (or use vegetable broth for vegetarian/vegan style)

1 tablespoon olive oil Read More

Amazing Green Smoothie Drink

By | Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

Drew Canole and I are back with another recipe for you. This shake that you will see Drew make blew me away. It was so tasty, easy to make, and ridiculously healthy. After eating it, I felt so good for the rest of the day. In case you missed our last video where Drew showed you some pushup variations, you can click here to check it out.

Here is what is in the green smoothie drink:

Whey Protein (I use Prograde Protein)

Maca

Chia seeds

Cacao

Probiotics

Raw egg

Water (or you could use almond milk)

Drew has just released an amazing product on juicing.  I must admit that I am not the most consistent juicer, but when you look at all the amazing benefits of juicing it really should be a no brainer to do.  I have learned so much from Drew about how different fruits and vegetables can be combined to create an amazing potion for the body, and he has a powerful program I highly recommend you check out.  Click here to learn how you can become an expert juicer.