Post Turkey Day 5 Day Reboot Group

What if I told you that I was offering a 5 Day FREE Nutrition Group

COMPLETE with Meal Plan AND Food Shopping List!

 

 

Let's be honest, although Thanksgiving is supposed to be about what we're thankful for, it's really become a holiday that's simply an excuse to indulge.  And we're left feeling bloated, stuffed, and perhaps even cranky over what we ate.  So how do we bounce back during the time that most American's put on the most weight? 

 

Reboot with a 5 Day Nutrition Group! 

 

Starting on Monday, December 2nd I will be hosting exactly that on Facebook in a "secret" Facebook group!  Get the support and accountability you need from within the comfort of your own home!

How to Register and Rules...

1.
In order to register for the challenge you must do the following..
+ Click on "Attending" on the challenge "EVENT" (www.facebook.com/ fattofabmomma.com)
+ Send a friend request to me at "Kimberlee Neglia Doktor (www.facebook.com/ kimmie0270)

2.
The food shopping list and menu will be made available the weekend before the challenge begins.  It is important that you prepare yourself for the challenge in order to make it work for you.  That includes eliminating any "trigger" foods in your house.  Remember, if it's not good for you, it's probably not good for your loved ones as well.

3.
Each day there will be a post with the various ways you can earn "points" for that day.  You are to post on THAT thread which ways you earned your points.  This is on the honor system.

4.
If you do not post in the group daily - YOU WILL BE REMOVED.  This does not mean that you cannot participate in future groups, but the point of this group is to get yourself going.  If you are not actively involved, then this is not the right place for you at this time. 

5.
Do not add anyone to this group.  Although we all have friends we'd like to have involved, it is important that you do not add people in.  If others you know would like to participate, they can do so - but by following the same "registration" process as everyone else.  Then I will add them into this group.

6.
Weigh yourself.  You do not need to post your starting weight, it is not necessary for everyone here to know.  But at the end of the 5 days I am going to ask for everyone to post any weight loss that they accomplished during this short period of time.

7.
Shakeology is on the meal plan.  If you chose to use it you can order it via my website www.beachbodycoach.com/kimmie0270 and order the ShakeO Taste Sampler.  HOWEVER, I PROMISED this is a free challenge.  If you choose not to use ShakeO you can substitute with any of the other snack options given throughout the week of meal plans.

7.  So what are you waiting for?  Get Registered!

Until Next Time...

How to NOT Put on that Holiday Weight...

Let's be real, nobody wants to go on a 'diet' during the holidays.  And although it's be wonderful if you've already created a lifestyle that focuses on healthy and nutritious food choices, this is the time of the year where even the most health-conscious person enjoy a few treats.  But according to wiki.answers.com ---"the average weight gain between Thanksgiving and New Year's Day (approximately forty days) is three to seven pounds. The already-overweight individual risks a higher weight gain amount during the Holidays than a normal weight person."

But using these simple tips may help you deal with keeping that typical holiday gain in check.


Don't Go to a Party Hungry - there's nothing wrong with having a small snack before heading out to the festivities.  Enjoy a handful of nuts and raisins, maybe some cheese and crackers, something that gives you some protein and good carbs can help you from overeating since you're not ravenous when you show up.

Don't Skip Meals. "Saving" calories doesn't work.  It also will leave you feeling hungry and cause you to potentially overeat when finally given the opportunity.

Out of Sight, Out of Mind - There is no need to have a cookie jar full of Grandma's homemade chocolate chip cookies on the counter.  Using the excuse of "but my children (or husband, or roommate...) like them" is nonsense.  If it's not good for you, it's not good for them... Period, the end!

Don't Drink Your Calories - I love the holiday beverages as much as everyone else, but in moderation.  Eggnog, + wine, + hot apple cider with whipped cream and caramel + (you get the message) can really add up! 

Sleep - Our bodies need sleep to reboot.  Don't use the holidays as an excuse to overextend yourself.  his will just leave you rundown.  Make time for sleep, try aiming for 7-8 hours a night.

Exercise, Exercise, Exercise - You can't out exercise a bad diet, but it can make you more aware.  Remember, it can take a lot more time to burn off calories then consume them.  But exercise makes you not only feel better, but makes you conscious of what you are eating throughout the day since you put in that extra effort!

Looking for a new workout program to help keep your waistline in check this holiday season?  Let me help you find the right Beachbody Workout for you!

Until Next Time...

Protein Balls

One of my favorite Insta people to follow for healthy recipes is instagramfitnessmeals, and they are at it again with their Protein Balls!  If you are on Instagram, and aren't following them, you need to check it out!

Ingredients:
1 cup raw almonds
1 cup cottage cheese
1 tbsp. maple syrup
1 tsp. cinnamon
1 cup rolled oats
1/4 c unsweetened coconut
1/4c dried cherries, chopped

Directions...
In a food processor grind the almonds until a coarse powder forms. 
Add the cottage cheese, maple syrup, and cinnamon.
Mix until a paste forms.
In a separate bowl combine rolled oats, coconut, and cherries.
Add the wet ingredients to the bowl with the dry ingredients and mix well.
For into 18 balls and place on a wooden cutting board lined with parchment paper.
Place in freezer for at least 30 minutes.
Allow to thaw for 5 minutes before eating.

***I mixed in a scoop of Shakeology as another way to get in my "daily dose of nutrition."  The chocolate tasted really good as an addition!

Until Next Time...

How Can You Find Health?

According to World Health Organization: "Health is a state of complete physical, mental and social well being, and not merely the absence of disease or infirmity."

Most of the people do not know the real importance of health, and even if they do realize its importance, they disregard it. Good health is a prerequisite to perform well in home as well as in office. When we talk of good health, it does not only refer to the sound conditions of body; it equally refers to the sound psychological conditions of mind. Psychological health is as crucial as physical health.

Disease usually originates from mind. A man can be labeled as healthy if his body is free of any disorder and his mind is neat and clean. Unbalanced mind results in psychological problems. Most of the people do not have physical problems even then they don’t feel comfortable. They may suffer from stress and insomnia. They may feel aimless, irritable and depressed. They may stay unhappy and dissatisfied throughout their life.

Usually people attempt to stay physically fit. Unfortunately they ignore the importance of psychological fitness. They focus on material aspects of happiness. They strive for lucrative income, a big house, status, expensive jewelry, latest model of car and so on… they believe that these material things can make them happy. But happiness is seldom related with material things. It is the peace of mind that brings happiness. It is the healthy mind that makes you psychologically fit.

Until Next Time...

Shakeology Pumpkin Protein Bars

I'm always looking for some new and interesting HEALTHY recipe ideas - and we all know my LOVE of pumpkin!  So I found a recipe for these pumpkin bars, and shook up the recipe a bit to better suit my likings and came up with these Shakeology Pumpkin Protein Bars!

These bars have 94 calories, 2 grams of sugar, 7 grams of protein and only 14 grams of carbs.


Ingredients...
3 egg whites
1.5 cups uncooked old-fashioned oats
2 scoops Vanilla Shakeology
tbsp. pumpkin pie spice
1/2 tsp nutmeg
2 tsp baking powder
1/8 tsp sea salt
1 cup pumpkin

What to Do...
Mix all ingredients in a large mixing bowl.
Pour batter into a greased 8x8 baking square.
Bake at 375 degrees for 30 minutes or inserted toothpick comes out clean.
Once they cool, cut into 9 squares.

Voila!  Matty was my tester for these bars.  And he really liked the crust, but said that he would have preferred if there was "more in it" for more taste.  Next time, I'm going to add dried cranberries and possibly walnuts too!


Until Next Time...

Get Ahead of Your New Year's Resolution Challenge Starts 11/25

Why Wait until the New Year to start your weight loss goals? 

Get ahead of YOUR New Year's Resolution BEFORE the ball drops and join the T25 Challenge! 

 

 

In only 25 minutes a day you can get your body into the shape that you've been dreaming of - or keep it that way through the Holidays if that's your goal instead!

Shaun T, known for Insanity, has created a fantastic 25 minute workout that gets the results you want in less time then ever before!  Focus T25 is an amazing program that, alongside with a solid nutrition program, will get you were you want to be going.  Still aren't sold?  Well check out some of these results!

I will be hosting a "virtual" Challenge Group via Facebook starting on November 25th to offer support and accountability to all participants while going through this program alongside me!  It's these challenge groups, the support you receive from other participants, and help with the ups and downs along the way, that REALLY help make these programs work! 

So what are you waiting for???  Space is LIMITED in this group - so message me now at Kimmie0270@gmail.com with any questions that you may have so that I can help you get set up and on your way to your New Year's Resolution!  And if you haven't done so already, like me on Facebook!

And don't forget all the special offers for the month of November!  Between the Give and Receive Beachbody Challenge (for every Challenge Pack sold $20 will go towards a donation to Feeding America AND you'll receive a $20 gift card for a future purchase) and my $50 Visa Gift Card November Raffle (Challenge Pack purchases will get 2 entries, new Shakeology Home Direct orders will get 1 entry, and anyone who signs up to be a Beachbody Coach under me with one of these purchases will receive an ADDITIONAL entry).

Now's the time!  Make 2014 the best year ever, and do it with a jump start at the end of 2013!!!

Until Next Time...

No Emotional Eating Tool Kit

On Monday we talked about what emotional eating actually is.  (If you haven't checked it out, scroll back to that post.)  Today, we're going to build our "NO EMOTIONAL EATING TOOL KIT"!

Ideally, you'll want to find a small shoebox, or food storage box that you'll be able to put some times in to help you deal in times when you feel an emotional eating need coming on.  Inside this box, you will want to fill it with items that will keep you from trying to satisfy your needs with food.

First, I've found that by far the most beneficial tool in my tool box is an index card.  "An index card?" is probably what you're thinking.  But yes, that's what I said.  Don't worry, it's not a blank one.  On this card I want you to put the following...

• a positive affirmation (or 2 or 3), something that really speaks to you... for me "I believe in myself and my abilities" is one that really speaks to me, but you'll need to find one that works for you.
• phone numbers of 3 close friends - you'll want to make sure that these people are non-judgmental.  Often when we're looking for that "fix" from emotional eating the last thing we need to feel is judged as well.  These 3 people will listen to you, comfort and console you, and simply put, just be there for me.  (I'm blessed to have several people in my life who have been willing to text back and forth with me at all hours of the day and night when I've been in a really bad place.

There obviously won't just be an index card in your box.  But here's where you need to see what works for you.

• Does journaling help you purge your emotions?  If so, then buy a cheap notebook at the dollar store and keep that in there. 
• Do you need to keep your hands busy?  Remember those floss bracelets we made as kids?  Buy some floss and make a bracelet or two. 
• Do you know how to crochet or knit?  Put in a ball of yarn and your needles or crocket hook.  As an added bonus, you could wind up making scarves for everyone for Christmas this year (my boys still have their scarves I made for them before I decided that crocheting really just wasn't for me).
• Maybe you like to draw.  Keep a sketchpad in there.  Like to read, put in a couple magazines or a Chicken Soup type book filled with short, positive and uplifting stories.
• Then there's my favorite... Play-Doh!  Sometimes we just need to keep our hands busy.  When that's the case, squeezing and shaping a wad of this dough can keep your hands moving (and therefore unable to be used to eat) and it's a GREAT way to deal with frustration.

And don't forget, there's something that you can't put inside your tool box, but is a GREAT way to burn out those emotions - exercise.  Whether your doing a T25 workout, or going for a walk, either way you'll be able to clear out your head while doing something good for yourself... And who doesn't feel better once they've got that endorphin burst?

Until Next Time...

Transformation Tuesday... My Story

If you've only met me in the past few years, you've watched my obsession with my weight, and possibly thought, although she has had periods where has a little heavier, she doesn't really know what it's like to truly be obese.  There are very few pictures of my from my pre-teen and teen years out there - and often when I'm tagged, I un-tag myself because I'm embarrassed of what I looked like years before.  So for those of you who have my as your Beachbody coach, and wonder if I really know what it's like to have to lose a large amount of weight - let me tell you, the answer is astoundingly YES!.  These two pictures of me were taken about 10 years apart.  The picture on the left shows me after I had dropped a good 15 or so pounds to squeeze into that size 18 dress.  On the right, I'm rocking a pair of size 6 pants!  

See, I've been on every healthy (and unhealthy) "diet" plan that there is out there.  I can probably recite the rules to most of them to you still to this very day.  From the Cabbage Soup Diet, to South Beach, to 6 Week, to Atkins... I've done it all, and that's just in the "healthy" range.  My obsession for perfection (along with some other factors) lead me to a battle with bulimia I wouldn't wish I my worst enemy, and bouts of depression I've dealt with in my past (both postpartum and non) left me in moments where my hatred towards myself and my body got to absurd levels.

But I have to tell you, it's once you learn to stop "obsessing" about the number on the scale, and start focusing on getting HEALTHY that the real work can begin.  If you are hungry, EAT.  Just choose wisely.  Hunger is your body telling you that it needs fuel, but it's not telling you that you need cupcakes.  Exercise is a great for your health - endorphins help boost your mood, and helps keep your heart healthy.  But if your filling your body with junk it doesn't really mean anything. 

If you're looking for someone to help get you to the place of being "stick thin" then I'm sorry, but I am not the coach for you.  Unless that is your body's natural body type and your body has an incredibly low set weight point you're going to be fighting an intensely difficult battle all your life to stay there.  BUT, if you're looking for someone to help you become your best self, healthy, strong, and happy - then I'm your gal.  Strong is the NEW Skinny."

To sign up to have me as your coach click on the Free Membership HERE.  Or message me on Facebook HERE and I'll help you move forward on your Health Journey!

And if your ready to take that first step - I'll be starting my NEXT Challenge Group on November 25th.  This will be a virtual Facebook Group (a secret group where nobody but participants can see) where we will talk daily about our workouts, food choices, and general ups and downs in our day to day lives as we tackle Shaun T's Focus T25.  Time is not an excuse in this workout - everyone can find 25 minutes to workout!

Until Next Time...

Emotional Eating

During my time at Renfrew I spent a LOT of time learning about some of the reasons that people have difficult relationships with food and their weight.  One reason is emotional eating.  Emotional eating is when a person eats for reasons other then hunger.  Some people celebrate with food - think about after a child hits a game winning home run and you go out for ice cream.  Other times people deal with painful emotions but trying to stuff them down with food.  Perhaps you might eat because your bored.  Whatever the reason, if you aren't eating because you're hungry, your eating because of your emotions. 

According to the University of Texas Counseling and Universal Health Center there are telltale signs of "emotional eating."

1.  Emotional hunger comes on suddenly, unlike physical hunger which comes on more gradually.

2.  When you are eating to fill a void in your life, only a specific food will meet your needs (for me, it's always been ice cream or fro-yo).  When you are actually hungry, you are more open to options because your eating to fill a physical need.

3.  Emotional hunger needs to be instantly filled (I once remember disconnecting my husband from a business call because I needed to go for something at that moment and I couldn't wait).  Physical hunger can wait.

4.  Even when you are full, emotional eating tends to continue.  When you are eating only from physical hunger you will stop when you are full.

5.  It's typically emotional hunger that will leave a person with guilty feelings, not physical hunger.

Comfort foods can also be included in emotional eating, though often eaten to maintain a positive mood. 

It's important to remember that when you're eating for reasons other then physical hunger, chances are your body doesn't need those calories - calories which get stored as fat and will often cause a weight gain, and with it potential health risks.

So what can you do to deal with emotional eating? 
Wednesday we'll take on the task of creating a "Tool Box" just for this!

Until Next Time...

Amazing November Promotions!

Been Looking to order a Beachbody Challenge Pack or Shakeology Home Direct?
 
Do it in the month of November, and you will have a chance to win a $50 Visa Gift Card!

Here are the details...

• Every Challenge Pack purchased in the month of November will get you 2 entries.

• Every Shakeology Home Direct purchase will give you 1 entry.

• Sign Up as a Beachbody Coach under me this month while ordering one of these and receive an ADDITIONAL entry!

Why not buy something for yourself this month and take a change of getting $50 back?

You'll thank yourself for investing in your own health and wellbeing.  Winner will be announced on my Facebook page (facebook.com/fattofabmomma)  December 1st!

And if that isn't enough, Beachbody is sweetening the deal with their special promotion for the month of November too!

For EVERY Beachbody Challenge Pack Purchased, Beachbody will give $20 to Feeding America™ and YOU will receive $20 off your next Beachbody purchase!
 
You can help others while helping take care of your health as well!
Interested, shoot me a message and I'll help you pick out a Challenge Pack perfect for you (or your loved one too!)


Don't Miss Out!

Until Next Time...

 

Iron in Pregnancy - with Recipe Links!

Yesterday we spoke about Iron within a child's diet.  Today I'm going to discuss iron in terms of a pregnant woman.  Iron is an incredibly important mineral within your diet.  Unfortunately, for many women within the United States, this important mineral is often lacking.  And while important vitamins and minerals like iron are missing, too much sodium and saturated fat is being consumed in their place.

Iron is vital in one's diet.  When a person is deficient in iron, issues such as anemia can result.  During pregnancy, on top of issues with anemia, the side effects of low iron can be poor fetal growth and even premature birth.  But there are ways that one can add iron into her diet to help increase the level of this mineral during pregnancy, and eating these foods alongside a vitamin-C rich food can help one's body absorb it even more.

Pregnant women need 27mg of iron per day.  And although a prenatal vitamin can help with this, it is important to make conscious food choices that will help add additional iron into one's diet as well.  Finding iron rich foods and incorporating them into one's daily meal plan is not difficult, and finding tasty recipes in which to incorporate them is now easier then ever thanks to the internet.  Below one can find three iron rich food choices chosen from a long list of options, along with recipe titles connected with hyperlinks to easily access these ideas.

One food that will help with the increase of iron is beef.  In 3 ounces of beef one consumes 3mg of iron.   Grilled Sirloin Skewers with Peaches and Peppers are a delicious way to incorporate beef into your diet as well as incorporate iron into your diet along side a food with moderate vitamin C - the peaches.  Orange Beef and Broccoli Stir Fry also incorporates a solid amount of iron alongside vitamin-c for better absorption.

Garbanzo beans are rich in iron, having 4.7mg in 1 cup.  And for those preferring to use less meat in their diet, using beans as a focus to a dish can still be an option.  Garbanzo Black Bean Medley and Sausage with Beans and Escarole  are two meals that have a significant amount of garbanzo beans in their recipe, one meatless, and one not.

Also, tofu has 6.6mg of iron in 1/2 cup.  Orange-Glazed Tofu Triangles with Sesame Rice again allows for some vitamin C alongside the iron rich food, tofu, to help with absorption and is a great meatless meal.  Lastly, Tofu Steaks with a Red-Pepper Walnut Sauce is a delicious variation on tofu, and again has a high dose of iron due to the tofu in it.

 

Until Next Time...

 

How Much Iron does a Child Need?

Iron is vital for the formation of hemoglobin. Hemoglobin is a necessary component of red blood cells and RBC carries oxygen to all cells of the body. Hence it is necessary for kids and children to have enough iron in their diet.

Requirement of iron is different at different stages of life. Parents must know how much iron their children need at a particular age.

Breast-feed infant get enough amount of iron from his mother until 6 months. After 6 months infant needs an extra 11ml of iron a day till his first birthday. Infants from 1-4 years of age need 7ml of iron a day. 10ml of iron/day is required until infant becomes an adolescent. Adolescent needs 11ml – 15 ml of iron. In addition, girls need extra amount of iron during menstruating.

Iron deficiency causes anemia. Anemia grows slowly in an undetected manner in most of the people.

Some of the symptoms of iron deficiency are as follows:
Weakness and fatigue
Mucous membranes and pale skin
Heart murmur and rapid heartbeat
Irritability
A decrease in appetite
Dizziness
Feelings of lightheadedness

If any of the above mentioned symptoms is present in your child, consult the physician immediately. He will simply do a blood test to determine if your child lack in iron. He may prescribe your child iron supplements. But, bear in mind, excessive intake of iron may also result health problems.

Until Next Time...