FITMOM Durhams Summer Health & Wellness Challenge: Tip # 1- Eating Healthy can be as easy as counting to three

It's official!  Our Health & Wellness challenge has started effective TODAY!  What better way to start off the challenge, and the week, than with some information on improving what & how we eat,

 

A special thank you to Andrea Miller, RD who has contributed to this weeks post!

 

Tip # 1- Eating Healthy can be as easy as counting to three

As a new Mom, eating well while you are breastfeeding and perhaps looking after other children can be hugely challenging. Just taking the time to eat anything often requires herculean effort.

Here are some of my tips, to help new Mom’s eat well (or maybe just better!)

1) Eat three meals each day: choose three food groups at each meal

Don’t panic- this might be- cereal, milk and a banana; it could be a PB and banana sandwich and a glass of milk; it might be humus, pita and a yogurt (Greek yogurt if you like it- it is higher in protein!); or it could be scrambled eggs, whole wheat toast and a frozen fruit and yogurt smoothie.

2) Eat two snacks each day: choose two food groups at each snack

Yogurt and fruit; toast and PB; milk and a handful of almonds; and apple and a hunk of cheese.

Think outside of the box when planning meals- you do not need to cook for hours to eat well- grilled cheese on whole wheat, sliced tomato and cucumber and fruit with yogurt can make a great dinner for a sleep deprived Mom. My clients all know I am a big fan of breakfast-for-dinner- eggs, toast, milk and fruit! Healthy, well-balanced, comforting and quick.

Three meals, three groups; two snacks, two groups! Keep counting!

 

Andrea Miller MHSc, RD

Consulting Dietitian

105 Consumers Drive, Unit 2

Whitby, Ontario

L1N 1C4

905-233-2347 andream@live.ca 

Connect with Andrea on Facebook

FITMOM Durham's Summer Fitness Challenge

I don't know about you, but the lack of spring and the cooler temperatures have been making me feel a little unmotivated.  That is why I have decided to kick start our spring/summer with a health & wellness challenge, FITMOM Style. 

I invite you to join me for an 8 week fitness challenge, May 6-June 28th. During this time registered members will strive to earn points by completing a variety of wellness related activities.  

This challenge is not about weight loss (although that may be one of the many benefits you enjoy), but about increasing your physical activity and improving your overall health.  A list of behaviours & activities will be provided to each participating member as well as a score card to track your activities.  Score cards will be submitted to me at various intervals throughout the challenge, but we will work on the honour system. 

A special Thank You goes out to the fantastic businesses who are supporting this event:

Andrea Miller, Registered Dietitian

Ellis Flowers

Beans & Babes Cafe

Stella & Dot (Claudia Li-Gordon)

Lisa McLatchie  (Personal Stylist)

Your green baby

The Spa On King

Arbonne (Tracy Li)

I am getting very excited about all of the FUN we are going to have!  Don't waste any more time, register for a class today and let's get started :)

Stay tuned for more info! 

Celebrations

During the month of April we will be celebrating the birth of FITMOM, which is now 13 years old!    Andrea Page founded FITMOM exactly one year after her first son was born, in 2000.  The birth of FITMOM was a result of her own personal struggle to overcome severe postpartum depression in her first year as a mom. She found exercise to be the key to her survival.

Over the years Andrea has inspired and motivated thousands of women to work towards improved health with special focus on mental, physical and spiritual health for the new mom. 

Congratulations to Andrea, for all of her hard work and dedication over the past 13 years. I am proud to be a part of the FITMOM family and to have this opportunity to support my own community of women and new mothers.

The Benefits of Baby Wearing

Ben was 4 years old when Jakob was born and he was a busy, climbing, jumping kind of a boy (is there any other kind of kid? Certainly not in our house!).  Babywearing made it possible for me to keep up with him and be hands free.  It also allowed me to stay connected to Jakob and enjoy the close cuddly feeling that a new baby brings you. I continued to enjoy the benefits of babywearing well beyond the infant stage.  For those of you who were around for the first year of FITMOM in Durham Region, you may recall me lunging, squatting and sweating alongside of you with a 12mnth old toddler strapped to my back! 

Here is some great information that may have you increasing the amount of time your baby spends in a carrier/wrap vs a car seat, swing or bouncy chair!

1. Baby's are happier when you wear them.  In fact, one study found that babies cried 43% less overall and 54%less in the evening hours when they were in a carrier, compared to babies that were not. (1)

2. Baby's are healthier when you wear them.  The sound of your heartbeat , the rhythm of your breathing and your own bodies movement is familiar to your little one.  This stimulation helps regulate his own physcial responses.  Wearing your baby can also help stimulate their development by exposing them to the five senses (touching, hearing, seeing, smelling, and tasting), which has a positive impact on your infants brain development.

3. Builds confidence and communication Wearing your baby close to your body allows you to respond to his needs quickly.  Learning to read your baby's gestures, facial expressions and natural movements increases your confidence and deepens the mutual attachement between baby and parent.

4.Comfortable & convenient Investing in a good carrier will allow you to get through your daily activities (cleaning, shopping, travelling) without having the anxiety or stress of experiencing the frequent interruptions of an infant. 

5.Can be done anytime, anywhere by anyone
Babywearing allows other family members or friends the opportunity to connect and bond with the new baby in your life. I always love seeing dad's with a baby strapped to their body.as they walk the dog or during family outings.  Babywearing allows all loving caregivers the oppotunity to connect and bond.

For more information on the benefits of babywearing visit
 

Babywearing International
Ask Dr. Sears
Attachment Parenting International

 

1 - Hunziker UA, Garr RG. (1986) Increased carrying reduces infant crying: A random-ized controlled trial. Pediatrics 77:641-648
 

For those of you who struggle

I came to be a co-sleeper out of necessity, not by choice.   The physical toll of sleep deprivation was a shocking revelation of the parenting experience.  You can never be prepared for the lack of sleep, especially for those of us who have been blessed with the 'non-sleepers'.

I quickly realized that when Ben and I were sleeping side by side we both slept for longer periods and were cozy and warm together, often mimicking the same sleeping positions (of which there are way too many photos of, but none that I can easily access to share with you, oh darn!).  Ben would start every sleep in his crib but after the first or second feeding through the night we would be back in my bed together to catch some sleep.  Eventually, I gave up trying to keep us separated and was happy to have this little creature that I loved taking up residence beside me.  My husband was also a reluctant co-sleeper, and yet, we all managed to adapt to this new lifestyle. 

Over the years as Ben grew up he spent less time sleeping with us and more time sleeping alone.  Eventually our middle of the night encounters spread out and he has become, over time, what one would describe as a good sleeper.  However, tonight as he went to bed he said what all babies must feel, but can't express : "Mommy, when I sleep beside you, I feel safe."  My response was "Of course you do!  That is why I am the mom and you are the kid".  We cuddled up in his bed for the last of his bedtime snuggles and soon he was off to sleep. 

So for those of you who find themselves struggling with the decision to co-sleep or not hear this: if it feels right to you then do it.  Remember that your baby can't always articulate how he is feeling but as my wise Ben has said,  everyone feels safer when they are together. 

Sweet Dreams!

Why slower is better when it comes to losing weight after the baby

After the birth of a baby many women are in a rush to lose their pregnancy weight anxious to revisit those items in their wardrobe that have been out of circulation for over 9 months.

The initial weight loss most women experience after birth is approximately 10lbs.  This loss is reflective of the baby, placenta, and amniotic fluid.  Weight loss continues over the next week as you shed retained fluids.  However, fat that was stored in your body during pregnancy will not disappear on its own. A healthy combination of diet, exercise and time are the key ingredients for healthy weight loss.  An ideal weight loss after childbirth is 1lbs/week (0.5kgs) to 2lbs/week.  You may lose more than that at the start, but losing more than 3lbs/week can have some negative side effects.

Here are 3 great reasons why you should remember that when it comes to weight loss, slower is better!

• Rapid weight loss can lead to loss of muscle instead.  The loss of muscle tone can make you look softer and less defined.  It can also impact your metabolism because muscle mass keeps your metabolism in check, a quick drop in lean muscle mass can result in a slower metabolism.
• Rapid weight loss can also drain your energy levels.  As a new mom who is likely more sleep deprived than others, this can be a double edge sword.  Making sure you are eating enough throughout the day and getting enough sleep will serve you better in the long run.
• Lose it too quickly and you will likely see the weight gain again, and then some.

Remember that it takes time to lose weight and get in shape.  Anyone, or anything, that is promising you a quick fix and fast results are likely setting you up for failure.  Your best bet in achieving a healthy, fit body is the steadfast combination of diet and exercise.  A balanced fitness program including cardio, strength and stretch training are the key ingredients to get you to your goals.

Setting your goals

In January I took some time to set some personal goals.  I even went so far as to write them down and placed them where they would be seen regularly.  This was a first for me.  I don't often record my goals, as much as I just think about them in my head.  However, this year, I thought I would 'lead by doing', and would 'practice what I preach' and 'plan the work, then work the plan'. 

And low and behold several of my goals have been achieved.  I am happy that I have been able to follow through on the commitments I made to myself. 

This past weekend we have finally, after years (and I mean YEARS) of talking about doing it,  repainted the entire main floor of our house (Kitchen, hallways, family room & dining room including all of the baseboards and trim).  My house looks refreshed and loved and I am so pleased with the results.

It was a time consuming project but it was worth it.  As I sit back and appreciate my tremendous painting skills, I realized how vital it is to record your goals.  It actually does help you prioritize your life.  I used to doubt this fact.  However, my freshly painted house shows me very clearly that the act of writing your goals down is necessary in order to achieve them.

This week I encourage you to review whatever goals you may have set for yourself.  If they are in your head, write them down and place them somewhere you can see them.  Review them often to help keep you focused and on track.  I am sure you too will see the results you are looking for!

If you have never written goals for yourself, check out my post from January 2013 for some helpful tips.