Post for Parents

We must be role models for our children.

Children living with one obese parent have a 70% chance of becoming obese and a 90% chance if both parents are obese. That means the lifestyle you practice DOES impact that of your children.

Being a parent is hard- taking care of the kids, work, other obligations seldom leave time for much else. A common excuse for not exercising regularly or eating healthy is "I just don't have time".

A healthy lifestyle DOES NOT take time. It takes prioritizing and a little planning.

Make eating healthy food regularly and exercising 20-30 minutes a day part of your routine. This might seem hard but it is just a matter of making it a habit.

Exercise

When you get home take 20-30 minutes that you would spend in front of the tv or on the computer and go for a walk with your kids, the dog or your significant other.

If you have equipment (treadmill, bike, elliptical) use it when you are watching tv. You can get a great work out at home.

Bring running/walking shoes to work and go for a walk with your co-workers at lunch time.

ALWAYS TAKE THE STAIRS!


You can burn hundreds a calories a day just by taking the stairs instead of the elevator (check out how many calories you burn using the stairs). By taking the stairs you will strengthen your legs and your heart.

When parking anywhere, park as far away from your destination so you walk the maximum distance possible.

Run around outside with your kids, play sports with them and make your family time activity based.

Join a gym or a team or engage in your favorite sport on the weekend.


No matter what type of exercise you are doing try to find a partner to exercise with, exercising with someone else is always easier and forces you to work harder.

Sample Workouts

Fat Loss

Muscle Building

Nutrition



With the right preparation eating healthy can be convenient, easy and even taste good.

Plan to eat smaller meals more regularly- 5-6 times a day

By eating more regularly you will fill satiated throughout the day and will not overeat at lunch or when you get home from a long day

Pack yourself lunch and a mid-morning, mid-afternoon snack. By packing yourself food you can determine what you are eating and will not have to choose from unhealthy options when going out.

Sample snacks: mixed nuts, a cup or piece of fruit, a low sugar, low fat energy, protein or nutrigrain bar, a bowl of oatmeal, a protein shake, cottage cheese, a can of tuna


Eat denser foods with less calories (vegetables, fruits)- a big bowl of fruit will fill you up more and only has 100 calories whereas a small candy bar will leave you feeling hungry even though it has over 300 calories

Add protein to your diet- low fat milk and cheese, beans, nuts, turkey, chicken, lean meat, eggs, fish are all good sources of protein which helps in muscle building and keeps insulin levels low


Cut down your sugar intake

Eat complex carbohydrates (grains, pasta, brown rice, fruit, vegetables) as opposed to simple carbohydrates (foods high in sugar, high fructose corn syrup, chips, soda, candy, ice cream)

A good rule when eating carbs- if the food can melt on your tongue easily it is a simple carb that can be broken down easily and will spike your insulin levels which is bad, something that takes longer to dissolve (a grainy piece of bread) is better for you

Sample Day of Eating:

Meal 1: 2 whole eggs and 2 egg whites with 1 Slice Low Fat American Cheese & 1 cup of strawberries, blueberries, raspberries,

Meal 2: 1 scoop of whey protein mixed with low fat milk and a fruit of your choice

Meal 3: Turkey sandwich with mayonnaise, low-fat mozzarella cheese and multi-grain bread with 1 cup of baby carrots

Meal 4: Banana and a 1 cup of mixed nuts

Meal 5: 6-8 oz of chicken, fish or steak, 1 tsp of olive oil with large mixed salad, 1 small baked sweet potato

Meal 6 (desert): 1 cup of strawberries, blueberries, raspberries with vanilla yogurt or low fat whipped cream