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...

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...

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...

Get Your Water On!

Your body needs water to survive.  Afterall, water makes up 75% of the brain and muscles as well as 83% of your blood!  And astonishingly up to 60% of the human body is made up of water!  Water keeps your energy up, your weight down, joints supple, muscles strong, and your whole system in physical balance.

Proper hydration is essential for the health of your entire body throughout the year, regardless of the season.  So here are a few tips to help keep you and your family hydrated throughout the year.

Travel wisely. When outside the house make sure you bring a bottle of water with you.  You never know when you are going to need something to drink, and it might be at a time where you can't find somewhere to purchase some.  Also, it allows you to sip throughout the day, rather then guzzle down a bottle when you get to the point of extreme thirst!  If you’re planning a day outside the house, be sure to bring a bottle of water you for the road.

 

Eat your water. In the colder months, soups and warm veggie salads are another great way to stay hydrated. Also, fruits and many vegetables (such as cucumbers or peppers) have water in them, giving your body some additional hydration. 

 

Variety is key! Most of us get bored with plain old water, but you can enjoy water in a variety of flavors and combinations – just be creative! Add some excitement and flavor to your daily fluid intake by filling a pitcher with water; add a splash of your favorite flavor and toss in slices of lemon, oranges, berries, or cucumbers for a refreshing treat. For kids who refuse to drink enough, jazz up their waters by freezing berries into ice cubes and drop them in their drinks for a fruity surprise or pick a fun reusable carbonating bottle that your kids enjoy drinking from to make staying hydrated more fun.

 

Have more tips to share?  Feel free to share them in the comments section below!

 

Until Next Time...

How to Curtail those Nasty Binges

As many of you already may know, I'm a recovering bulimic.  I was bulimic for over 10 years before getting my shit together and entering into the frustrating and exciting world of recovery.  Never in a million years did I think that I could actually lose weight in a healthy way, yet here I stand before you, living proof that you can.  With that being said, I was an awful, awful, AWFUL binge eater.  Sometimes to the point where I wouldn't even remember what I had consumed except for the empty boxes and wrappers I'd find later.  I may be in recovery (262 days without purging baby!) but that doesn't mean I still don't struggle with a desire to binge.  So a few days ago, when an article was sent my way from an awesome blog Lift Like a Girl about how to break free from binge eating I started thinking about how I've been dealing with my desires to binge and thought I'd share my TOP 5
with you.

1.  There is NO SUCH THING as an off limits food.  This is something that I personally struggle with.  I call these foods "fear foods" because for me they were foods that often sent me into an awful binge.  However, rather then looking at foods as something dangerous, in my house I've begun to teach my children about "sometimes" and "everyday" foods.  Sometimes foods are treats, maybe processed, but things that we shouldn't eat everyday.  It doesn't mean we cannot have them, just in moderation and not all the time.  Everyday foods are those whole foods  (such as meats, veggies, fruits, etc.) that are perfect to eat on a daily basis.

2.  Do not let the scale dictate your life.  I used to allow myself to get so caught up in the number I saw when I weighed myself, that a slight fluctuation meant, "fuck it, I'll go eat whatever I want" or the other extreme, "time to starve."  All that number really means is your gravitational pull to the Earth.  It does not determine your beauty, value, or worth.  The same goes with clothing sizes.

3.  Forgive Yourself.  Have you really ever stopped and thought about the way you speak to yourself.  Would you want to be friends with someone who spoke that way to you?  If you slip up, (and hey, it happens) just let it go.  I once read about how you wouldn't smash your iPhone with a sledgehammer just because it fell.  Same goes true with your eating habits, don't let one overindulgence stick with you.  Forget about it, and just move on.

4.  Get rid of the scale.  I can't honestly do this one.  Since I compete in tournaments that create divisions based on weight (kickboxing and grappling tournaments) I've had to keep mine.  However, I do not allow myself to check my weight nearly as often as I used to.  And I no longer allow myself the scale for 2 days after a slip up.  There's no reason to beat yourself up.

5.  Find Support.  I have some amazing friends and family who I know I can go to when I'm dealing with "feeling bingy."  My husband has learned that he needs to let me go for a drive and get away from the temptation.  My friends are great to text with back and forth or even go for a drive with me if I need it.

***Help others - Post below in the comments section with some of your tried and true way to help curtail those nasty binges!

Until Next Time...

The Benefits of Bananas...

Bananas are one of my children's favorite fruits!  They love them in all sorts of ways... cut up into fruit salad, dipped in chocolate or nut butter, blended into smoothies, right out of the peel, etc.  But we always seem to have an issue the minute there is the TINIEST of brown spots on the peel.  And I'll admit I was like that too as a child.  But there are benefits to the banana, brown spots included, that are very helpful.  And believe it or not, it goes so much further then the fact that they're full of potassium!

• when bananas are green they are an anti-diarrheal
• provide energy
• help with hangovers
• help circulation
• fight infections
• protect skin against damage from UV-light
• anti-ulcer
• suppress prostate-gland enlargement
• supress Oxalate kidney stones
• anti-diabetic
• enhance nutrient absorption
• fight obesity
• heartburn remedy
• help maintain regular heartbeat
• reduce risk of stroke
• reduce symptoms of nicotine withdrawal
• lower blood pressure
• help body deliver oxygen to the brain
• fight depression and anxiety
• reduce menstrual pains
• anti-inflammatory
• may prevent kidney cancer
• helps curb sugar cravings

Some benefits that I find especially interesting...

• those darker patches on the skin mean that it has a higher immunity enhancement quality - therefore better anti-cancer quality!
• rubbing the peel of a banana on a bug bite can help reduce itching and pain of those bites!
• those same peels, when rubbed on pimples, can help reduce or eliminate them!

And have I mentioned how yummy they are frozen? We have a YONANA in our house.  What this awesome machine does is turn frozen bananas (and you can add other frozen fruits in it as well) into ice cream!  Can you say YUMMY!!!

Until Next Time...

Join the Challenge

What would you do for your health?  Would you be willing to dedicate yourself for 21 days to help eliminate that tired, clogged, or bloated feeling?  To detoxifying your body in a way that will eliminate your dependency of sugar, caffeine, and/or alcohol?  Would you be willing to flush toxins out of your system as well as heavy metals from your vital organs and rejuvenate your digestive tract in the process?  Would you spend 21 days establishing new healthy habits of sound nutrition and hydration?

The Beachbody Ultimate Reset is NOT a starvation plan, an abrupt cleanse, or a laxative-focused program.  It includes real foods along with supplements that will help get your body back on track in ways you never thought were possible!

Benefits include...

• reclaiming your body's natural balance
• releasing harmful materials you may be storing within your body
• restore you system back to its maximum health
• flush toxins from your organs
• lower your cholesterol
• improve your digestion
• increase your energy
• have a more positive mood
• have better focus
• eliminate caffeine and sugar dependencies
• improve overall health

Better yet, you will not only be getting the support of the Participant Portal by I will be hosting a Challenge Group through Mom's Fitness Time on Facebook.  You can use this program (along with me) in my "Any Beachbody Workout" Challenge group starting on September 16th.  Although this is not a workout, it's a very helpful program to use in your health and wellness.

Until Next Time...

Taste the Rainbow - a Healthy Way...

When your looking for something sweet to eat, we often go towards sugary treats such as cookies or cakes or candy.  And with another holiday weekend starting again today, the choice of "junk food" vs. " healthier options will appear a lot!  However the sweetness of fruit can also be used to help relieve that need for something sweet and is also often found at many BBQs and gatherings.  I know for me, I've found that frozen grapes are a great way to use nature's "candy" to eliminate the cravings and a giant bowl of fresh cut fruit is also eaten at any event I bring one too!  But the benefits of fruit go much further beyond helping to deal with sweet cravings.

It's also a great option to add into not only your lunch but also the lunches you pack for your children for school.  I know my minions are incredibly excited when they see me cutting up fruit for their lunches.  Nicky is a huge fan of any berries (especially raspberries) and kiwis.  Matty is more of a banana and stone fruits kinda guy - though he loves strawberries too.  And of course, they love to steal my frozen red grapes as well!

• Including fruits into your diet can help reduce the risk of heart disease, including heart attack and stroke.
• Eating a diet filled with fruits (and vegetables) can help protect against certain types of cancers.
• A diet rich in fruits is typically also a diet rich in fiber and may help reduce the risk of diabetes as well as obesity (well think, fruits instead of treats... that makes sense).
• Choosing fruits instead of higher calorie foods can also obviously lower your caloric intake.
• Fruits are also sources of many essential nutrients - such as potassium, dietary fiber, vitamin C, and folic acid.

So the next time your considering what to snack on - instead of grabbing something processed from the cabinets consider grabbing a piece of fruit instead!




Until Next Time...