Day one of the newest challenge:
Eat like a caveman.
Try to make 90% of what you put into your body come from the earth. (carrots, apples, lean proteins)...if you can't find it in a garden or a field you probably don't need it. Cut back on processed and sugar filled things. Once you get into the groove you'll never look back.
Thursday, September 25, 2008
Wednesday, September 24, 2008
FALL CHALLENGE
Ok ladies here it is:
Nutrition goals:
1. Eat your five everyday. Five colors in five servings and you will feel great. Eating a variety of colors is a great way to get your nutrients in on a daily basis. Here is a great website to help you and your children get in your fruits and veggies. The best part of the challenge is to have your kids eat their five colors also.
http://www.fruitsandveggiesmorematters.org/
Also, check out the glycemic index of foods. Here is an easy way to do this.
Did you know that eating foods with HIGH glycemic index (GI) and glycemic load (GL) can increase your risk for many chronic illnesses such as: cancer, obesity, heart disease, high cholesterol, type 2 and gestational diabetes, and inflammatory disorders. So...what exactly ARE GI and GL? In this blog we will explore their importance in the diet and how to maintain a healthy diet.
GI is used to categorize foods that are eaten with regard to their effect on the relative rise in blood sugar (or glucose). The higher the GI of a food, the faster it is expected to increase blood sugar levels. SUGAR and WHITE BREAD have the highest possible GI sccore of 100. All other foods are scored from 1-100 depending on how they compare to sugar and white bread....(I don't know about you, but that throws up a red flag to me! Sounds like we don't need to eat much sugar and white bread!) I know, they sure taste good. Don't worry, you don't have to eliminate them from your diet. We will talk below about ways to combat those high GI foods! Unlike foods with a high GI that cause spikes in blood sugar - leaving us feeling tired and hungry - foods with a low GI are absorbed SLOWLY in the bloodstream, allowing a slow and consistent rise and fall in blood sugar (our bodies prefer to be in a more 'stable' state such as this....your body functions much more efficiently with a stable blood sugar level.)GL gives us a clearer description of HOW MUCH sugar is available from a food.
GL is categorized into ranges on a scale: 0-10=low; 11-19=medium; 20+ = high. So it's best to take GL into consideration too. BUT neither GI nor GL take into account the nutrients in food, which can be very important too! Take into consideration these examples:Carrots: HIGH GI (92) but LOW GL (4) - they release sugar into the blood stream quickly, but only have a small amount of sugar in the first placeWatermelon: HIGH GI (72) but LOW GL (4) - since watermelon is mainly water, it contains little sugar per servingCandy Bars: with minimal nutrients, these typically have low GIs but at least MEDIUM level GLs - that means quick rise in blood sugar, and little to offer you in the way of efficient fuel
http://www.glycemicindex.com/
2. Keep your food journal and watch for BLT's. Bites, licks and tastes those all add up and once you log those you may find out why your weightloss isn't as much as you think it should be.
3. Watch your sodium intake. It makes you retain water and it causes you to be more likely to have high blood pressure.
Fitness Challenge:
1. 12 minute mile for ALL by the end of October.
2. If you can do a 12 minute mile, look to drop 3o seconds to 1 minute off of your mile time.
3. Attend 80% of all StrollerFit or restore the core classes offered.
4. Check you BMI (body mass index) and try to drop it by 2% by the end of October.
5. Try to lose 1 inch around your waist, biceps and hips.
good luck!
Nutrition goals:
1. Eat your five everyday. Five colors in five servings and you will feel great. Eating a variety of colors is a great way to get your nutrients in on a daily basis. Here is a great website to help you and your children get in your fruits and veggies. The best part of the challenge is to have your kids eat their five colors also.
http://www.fruitsandveggiesmorematters.org/
Also, check out the glycemic index of foods. Here is an easy way to do this.
Did you know that eating foods with HIGH glycemic index (GI) and glycemic load (GL) can increase your risk for many chronic illnesses such as: cancer, obesity, heart disease, high cholesterol, type 2 and gestational diabetes, and inflammatory disorders. So...what exactly ARE GI and GL? In this blog we will explore their importance in the diet and how to maintain a healthy diet.
GI is used to categorize foods that are eaten with regard to their effect on the relative rise in blood sugar (or glucose). The higher the GI of a food, the faster it is expected to increase blood sugar levels. SUGAR and WHITE BREAD have the highest possible GI sccore of 100. All other foods are scored from 1-100 depending on how they compare to sugar and white bread....(I don't know about you, but that throws up a red flag to me! Sounds like we don't need to eat much sugar and white bread!) I know, they sure taste good. Don't worry, you don't have to eliminate them from your diet. We will talk below about ways to combat those high GI foods! Unlike foods with a high GI that cause spikes in blood sugar - leaving us feeling tired and hungry - foods with a low GI are absorbed SLOWLY in the bloodstream, allowing a slow and consistent rise and fall in blood sugar (our bodies prefer to be in a more 'stable' state such as this....your body functions much more efficiently with a stable blood sugar level.)GL gives us a clearer description of HOW MUCH sugar is available from a food.
GL is categorized into ranges on a scale: 0-10=low; 11-19=medium; 20+ = high. So it's best to take GL into consideration too. BUT neither GI nor GL take into account the nutrients in food, which can be very important too! Take into consideration these examples:Carrots: HIGH GI (92) but LOW GL (4) - they release sugar into the blood stream quickly, but only have a small amount of sugar in the first placeWatermelon: HIGH GI (72) but LOW GL (4) - since watermelon is mainly water, it contains little sugar per servingCandy Bars: with minimal nutrients, these typically have low GIs but at least MEDIUM level GLs - that means quick rise in blood sugar, and little to offer you in the way of efficient fuel
http://www.glycemicindex.com/
2. Keep your food journal and watch for BLT's. Bites, licks and tastes those all add up and once you log those you may find out why your weightloss isn't as much as you think it should be.
3. Watch your sodium intake. It makes you retain water and it causes you to be more likely to have high blood pressure.
Fitness Challenge:
1. 12 minute mile for ALL by the end of October.
2. If you can do a 12 minute mile, look to drop 3o seconds to 1 minute off of your mile time.
3. Attend 80% of all StrollerFit or restore the core classes offered.
4. Check you BMI (body mass index) and try to drop it by 2% by the end of October.
5. Try to lose 1 inch around your waist, biceps and hips.
good luck!
Tuesday, September 9, 2008
The first day of school
Well the first day of school went EXCELLENT. Jake didn't cry..yep I did. He was so grown up. On the way to school in the car, he told Max not to yell for him in the car because he wouldn't be there...but he was coming back. It seemed like an eternity until pick-up time...when he came out he proclaimed that he was good today and he was so proud of himself. Max had a tough time without Jake. He freaked out in childcare at the YMCA and yelled for Jake a lot of the time. All in all a great day. Congrats to Griffin who also did well today.
Friday, September 5, 2008
Jake's new personal best
Well folks...Jake is hot on the tail of some of you for an average mile time. He ran the Harvest Home 1 mile before the race in 11 minutes. I couldn't have been more proud. He didn't stop...he thought about it but a very kind Cheviot policeman told him to keep going so he kept at it.
On another note: Thank you for all of your prayers for Brian's mom and his family. The surgery went well. They removed her spleen, part of her colon, the lining of her liver, the lining of her diaphragm, her omentum and a pelvic tumor. The masses have been sent off to be biopsied and hopefully by Monday or Tuesday they will know what they are dealing with. She is in the ICU but is expected to be out by the end of the weekend to a normal room. She will be in the hospital for about a week and a half.
Wednesday, August 27, 2008
The times are changing
As I sit here and blog about this, I am thinking that most of you are going to think that I have lost my mind. My youngest will be one in a matter of minutes and my oldest will start pre-school in a couple of weeks. So my mommy role is changing a bit and quite honestly it is freaking me out. Forever, I have been able to control who my oldest talks to, spends time with, plays with and how he behaves. Now I have to let go a little and let him go to school. Questions are pouring into my head. What if kids are mean to him? What if he is bad? What if he uses the poopy word at school? What if he doesn't have the right shoes? What if he has an accident which he hasn't done in almost a year? What if he does something that makes people think I am a bad mom. What if, what if what if? I have a problem with worrying about things I can't control and this is one of them. I am also going to miss Jake for the hours he is gone. Jake and I have been business associates for three years. He has always come along with me to Strollerfit, sometimes to restore the core and often times to the office. His schedule has been modified to meet mine and mine to his. I think my problem is that sometimes I need Jake, more than he needs me. The same goes for Max. I gave up my profession, the ability to contribute financially to our family income and my identity as a professional to be a MOM. I wouldn't trade it for the world, but as my kids become more independent, they will seemingly need me less. That kind of freaks me out.
I addressed this with my friend, Sarah, who recently moved to Nashville. I can pretty much tell her anything without her thinking that I am going nuts. She said some of the same things. She has stayed home for 10 yrs... all the time running errands with her kids and planning her day around them. When they moved she found out that her kindergartner would be going to school all day. She said she flipped out. What was she going to do with only one kid at home all day.
A mom's role changes on a daily basis and milestones cause moms to change more. I guess the one thing that remains is that the day we all became moms we knew the most important job was to love our kids no matter what. I do know that I am good at that job.
In health,
Katie
www.strollerfit.com
www.hiptobemom.com
I addressed this with my friend, Sarah, who recently moved to Nashville. I can pretty much tell her anything without her thinking that I am going nuts. She said some of the same things. She has stayed home for 10 yrs... all the time running errands with her kids and planning her day around them. When they moved she found out that her kindergartner would be going to school all day. She said she flipped out. What was she going to do with only one kid at home all day.
A mom's role changes on a daily basis and milestones cause moms to change more. I guess the one thing that remains is that the day we all became moms we knew the most important job was to love our kids no matter what. I do know that I am good at that job.
In health,
Katie
www.strollerfit.com
www.hiptobemom.com
Medal Count
Anyone know the total Olympic medal count for the USA? Oh yes and I have been leading all of you down the wrong path on blogging...you have to sign into my acct to blog so if you are interested shoot me an email and I will give you the proper sign in...sorry...beginner blogger error!
Friday, August 22, 2008
A word from Sarah in the Western Hills class
Hey all...see below...Sarah wanted me to forward this to all of you.
Hi Katie,
Not sure if you remember me talking about how I had to go to an orthopedic surgeon a few weeks ago...well, I did and my MRI shows severe stress injury. He said I was about 2 weeks from a full blown fracture and being on crutches for 3 months.
Unfortunately, this means I won't be able to continue with StrollerFit for at least a few months. I am not allowed to do basically anything for a month. I am only allowed to walk (short distances) and do upper body/core strengthening.
I see him again in a month to see if there is improvement and if so, I will have to complete his "back to running" 8 week program to get my legs and knees strong again.
I am so depressed about this. I had FINALLY found something that made working out fun, and I was starting to feel my body get more in shape. It was a perfect fit for me. I was crying to my doctor and I think he thought I was wacko, but having a baby totally changed my body and I was finally determined to get it back into shape. I was so excited to start running the 5Ks with you all.
Anyways, sorry this is a novel. I am just very upset about it, but wanted to let you know how thankful I am for everyone's support in the short month I was in the program. It's a great group of women, and I'm sad I can't be a part of it for now. I was going to write on your blog to thank everyone for pushing me, but couldn't figure out how to post. Just please extend my thanks to everyone. Hopefully I will be emailing you again in a few months.
Thanks,
Sarah
Hi Katie,
Not sure if you remember me talking about how I had to go to an orthopedic surgeon a few weeks ago...well, I did and my MRI shows severe stress injury. He said I was about 2 weeks from a full blown fracture and being on crutches for 3 months.
Unfortunately, this means I won't be able to continue with StrollerFit for at least a few months. I am not allowed to do basically anything for a month. I am only allowed to walk (short distances) and do upper body/core strengthening.
I see him again in a month to see if there is improvement and if so, I will have to complete his "back to running" 8 week program to get my legs and knees strong again.
I am so depressed about this. I had FINALLY found something that made working out fun, and I was starting to feel my body get more in shape. It was a perfect fit for me. I was crying to my doctor and I think he thought I was wacko, but having a baby totally changed my body and I was finally determined to get it back into shape. I was so excited to start running the 5Ks with you all.
Anyways, sorry this is a novel. I am just very upset about it, but wanted to let you know how thankful I am for everyone's support in the short month I was in the program. It's a great group of women, and I'm sad I can't be a part of it for now. I was going to write on your blog to thank everyone for pushing me, but couldn't figure out how to post. Just please extend my thanks to everyone. Hopefully I will be emailing you again in a few months.
Thanks,
Sarah
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