Friday, Sep 10, 2010
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Archive for July, 2009

The Challenge: A cake-free day…

First of all, I’m in no way against cake in general…  In fact, I am actually a big fan.  However, the calories that are jam-packed into one piece of magnificently moist piece of cake can cancel out the calories burned in one workout before you even put your fork down.  

I have cake on the brain as we’ve celebrated Gracie’s birthday since Saturday with the final conclusion of the event taking place Tuesday night – with one more cake.  Thankfully it was a little one and after the four of us celebrated we went outside to play some of it off.

My goal today is quite simple…eat healthy and avoid cake.   And though that sounds so simple and basic, it really can be quite a challenge – even as much time as I spend focusing on fitness and a healthy lifestyle.  I don’t want someone to ever think that it’s natural for me to walk past a case of Ben and Jerry’s ice cream and not pick out a pint…that I can only have one piece of pizza….or that I can let a bag of Oreo’s sit in my house without eating one – well, make that one or two or three…Eating healthy every day is a huge challenge and sometimes I succeed, and other days I fail miserably…

But if there is one thing I’ve learned over the years, it’s that if Ieat healthy MOST of the time, I can not only indulge ocassionally, but I can enjoy every last bite because it’s a treat and I don’t have to feel the least bit guilty about it. 

Make a small nutritional goal for yourself today and see if you can stick to it.   After all, it’s small changes one day at time that equal a lifetime of health.  I’ll keep you posted  on if I succeed in my challenge – and manage to make it through the day without cake!

Have a wonderful day!

 

Steph

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Dear Gracie…

gracie-bornToday is the day you turn 4 years old.  It was this day, four years ago that you came into this world to change it forever.  It was the day that all of a sudden I went from thinking I had six more weeks of pregnacy and three baby showers to the world of c-sections, neonatal specialists and NICU.   And though it was the scariest thing I’ve ever been through, it was worth every second because you were on the other side of it all.

You were so small when you were born and you didn’t make noise like I had heard babies do in the movies.  I don’t think I took a breath myself until I finally heard a little gasp come out of you.  Your father and I saw you for just seconds and then you were in the careful care of nurses and doctors who knew what to do to make sure that you would be fine even with your early arrival. 

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When you were born we weren’t exactly ready.  We didn’t have diapers yet – and certainly not for a preemie!  The car seat wasn’t out of the box, the curtains weren’t hung in the nursery and there was a stack of books that I was hoping to read to be as prepared as much as possible to be the best mom I could be….

And though your arrival wasn’t exactly how I planned, it was absolutely beautiful.  I learned a new level of complete trust in God knowing that you were His no matter what happened.  I learned a new appreciation for the nurses of NICU who not only were caring for you, but who also taught both of your grandmothers how to read the monitors since they’re both pros in adult medicine as nurses themselves.  And if there’s one thing I learned about NICU nurses at Palmetto Baptist Hospital here in Columbia, it was that though they’re doing the mechanics of medicine – they’re really doing the art of love and care as they constantly reassured me and your father through your time there.  They even made your father learn how to change diapers when you were hooked to a bunch of wires!

g-basinetThere was also one nurse who cared for me named Ramona whom I’ll never forget.  It was the day after you were born, early in the moring – and I was in the room all alone.  I hadn’t even held you yet and between my physical state and my emotional state – I wasn’t in a very happy place.  Ramona came in to do the routine stuff that nurses do, but then she stopped and asked if she could pray with me.  She prayed the simplest, yet most meaningful prayer – that I’d feel God’s love through all of this and that His glory would come through this ordeal.

You know what Gracie?  YOU are a reminder to me every day of God’s glory – of His greatness – of the fact that though things on earth aren’t always perfect- HE is and even through the curve balls life throws us, we can find joy because of His great love for us. 

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You have already grown up so much in just four years.  Already I want to hold you and hug you and hide you from some of the things on this earth.  I don’t want you to ever have your feelings hurt and I never want your heart to be broken.  I never want you to hurt or cry or hate.  But I also know that as your mother I can’t control you or the world that you’re in.  And once more God is using you to teach me to trust Him. 

Every night when I tuck you in I pray for the 3 “S” words – salvation, safety and your spouse…  all things I can’t control – but God can!   And I’m trusting Him to do it.   Trusting that though I still have a lot to learn in the motherhood department, He’s watching over you as His very own child.

You are a gift  and a blessing.  Already you’ve taught me to rediscover the beauty of butterlifes and the joy of flying down a waterslide.  You’re reminded me of some of my favorite childhood stories and that it’s okay to dress like a princess just because you can.  You’re taught me that every now and then it’s okay to start supper with dessert and that one can live on chicken nuggets alone. 

In four years you’ve taught me more than I thought I could ever learn and I thank God for you every day.  You are a reflection of His joy and I am blessed.

Happy Birthday Gracie!  I love you!!

Mom

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VIDEO: 11 minute total body workout Part 2

How was your weekend?  Did you stick to your nutrition goals??  Did you do something that got you moving or make a choice that resulted in more activity?  I hope you had a good one and that you’re re-energized as you move into your week on this Monday morning.

If you know that perhaps you need to get back in gear this morning after getting off track this weekend, harness that added motivation to do the very best you can with nutrition and workouts this week.  One thing that I love about fitness is that there is no definitive end in your journey.  It’s forever evolving and that’s what I believe helps make it so much fun!

Here’s the second half of the 11 minute total body workout that I posted on Friday.  I’m hearing some great things about it and stay tuned for more videos this week.   And please continue to let me know what you’d like to see!

Have a wonderful day!

Steph


VIDEO: 11 minute total body workout part 1

 

This is a workout that I shot in my living room (obviously as there’s no fancy set and I don’t think I have on make-up…my apologies up front!!) and I hope you find it useful – but also as even more reason that you have NO EXCUSE for not working out!  I don’t use anything but my own body resistance for the entire workout.

This is great for new moms so if you know someone who has recently had a baby, feel free to share.  It’s a great way to sneak in fitness even if the kids are napping.  It’s also great for those of you who are out there in corporate America.  Instead of cruising to a snack machine, try some of these moves to rev up your energy!

I’m posting half of it today and then I’ll post the rest of if Monday morning.  I hope you have a WONDERFUL weekend and let me know what you think!

Steph


Diet Rescue 911!

Do you ever get completely de-railed from your plan to eat healthy?  It’s amazing how we can be so dedicated one day and then the next throw in the towel completely on making the right choices about our food.  On my recent trip between QVC and New York City, I confess I got a little off track. 

Okay – I’ll be honest… I got WAY off track.  It’s not even so much about the unhealthy choices, but the way I got off schedule so that I alternated between starving hunger to over-stuffed fullness throughout the course of my trip.  I know better.  I really do.  In fact, I know that as long as I eat periodically throughout the day when I travel, even if I do make poor selections but overall keep my protein intake the same as a usual day, I’ll come out okay when I finally get home from my trip.

When I know it’s time to get back on track, I have a plan that seems to work every time and I thought I’d share it with you.  It’s not complicated and it’s not hard.  It just requires a little extra discipline for the day that I do it.  Please don’t forget that I am not a registered dietician, I’m just a normal person who occasionally needs to tighten up a little bit to get back in gear with nutrition.  It’s less food than what I eat in a regular day for the long-term, but I find that it’s the perfect combination to help me get back on track quickly.  Now go hide the salt and any fatty snacks and here we go!

Right when I get up:
8 oz of water
1 cup of coffee or green tea

Workout – and sometimes I add in extra cardio to help get rid of the extra calories – plus it just feels good to be back home working out in my own space!
16 oz of water

Breakfast:
2 egg whites and 1 whole egg omelet with ¼ cup of mozzarella cheese.  Season with oregano, cayenne and pepper.  NO SALT!!
1 more cup of coffee
8 oz of water

Snack:
Protein bar
8 oz of water
1 cup of Green Tea

Lunch:
1 serving of tuna salad made with fat-free or light mayonnaise and ½ a can of tuna
1 green apple with 1 TBSP of natural peanut butter
16 oz of water

Snack:
Shake of around 200 calories and 15-20 grams of protein
16 oz of water
1 cup of green tea

Supper:
Other half of the tuna salad made with lunch
Green Beans seasoned with no-sodium beef or chicken broth
½ cup of blueberries or strawberries
1 cup of green tea
8 oz of water

Evening:
16 oz of water and I sip on a cup of chamomile tea if my sleep patterns are a little off from travelling.

I hope that you find this helpful if you do get off track, though I hope that you won’t need it!! 

Have a great day!

Steph