Mom Needs A Break! Tips, Ideas, Help….For Those Hard Working Moms!

Dr. Phil McGraw is a popular no-nonsense talk show host.  His diet plan is based around healthy eating and changing your lifestyle.  It is more geared towards emotional eaters and based around understanding the cycle of why we overeat.
 

The diet plan is easy to follow, no need to food combine or strange menus.  You’re encouraged to eat a wide variety of natural whole foods, lead protein and small amounts of the “good for you” fats. 
 

This diet plan is in line with many Low GI eating plans currently on the market.  Dr. Phil devotes a large part of his book to helping the dieter change their thoughts of food and negative body image.
 

The Dr. Phil diet is comprised of the seven-point plan and this is how it works:
 

The dieter will write a summary of what they will eat the entire day and then stick to it.  The daily diet menu should consist of three servings of lean protein, two servings of low-fat dairy products, and two to three servings of whole grain carbs, two fruits, four servings of vegetables and one small serving of healthy fats such as nuts, seeds or olive oil.
 

This is based around healthy eating guidelines and is a plan many dieticians approve.

We’ve all been told that cutting calories will help us lose weight; however, where your calories come from matters almost as much as how many you get.  While low fat has always been toted as the best way to go, there are many other types of food that are helpful in losing weight as well.
 

Fresh, unprocessed foods
If you think about it, our bodies were designed to eat natural foods.  Our digestive systems have evolved over many years; preservatives and artificial chemicals have existed for a comparatively short amount of time.  The foods our bodies digest and use most efficiently are natural and unprocessed.  This is why you should try eating fresh foods as much possible.  It is also recommended that many of these foods be eaten raw because it preserves the healthy active enzymes in fruits and vegetables.
 

Dairy
Incorporating low fat dairy products into your diet helps you lose weight faster than just cutting calories.  A good way to get enough dairy is through yogurt.  Not only do they usually come in portioned controlled cups; yogurt also contains good bacteria that helps improve your overall health.
 

Low sugar 
When you eat sugar, your body’s response is to immediately release insulin to lower your blood sugar levels.  With high-sugar foods, your body can overreact to glucose levels and produce too much insulin.  This lowers your blood sugar; making you hungry again much sooner than low sugar foods.  Instead of sugary snacks, choose foods higher in protein and fiber.  These foods absorb more slowly, making you feel full longer.
 

Spicy foods
When we eat foods that are really spicy, we tend to eat less.  Some studies suggest that appetite suppression is due to capsaicin, a chemical found in many spicy foods.  Others attribute this effect to strong flavour of these foods being less palatable. 
 

While cutting calories and getting appropriate amounts of exercise are both important, incorporating some of these foods into your diet may just give you the boost you need to finally shed those extra pounds.
 

Here’s to a happy and healthy New Year!

Cheers!

Kerry

For years, we’ve been told that to lose weight, you should have a low calorie, low fat diet.  Low-fat foods have been proclaimed to help prevent problems from heart disease to cancer.  The truth is: little research can be cited to support these facts.  The key isn’t to eat less fats, it’s to eat good fats.  But how do we know which fats are bad and which are good?  Here’s the skinny on the different types of fats.
 

Good Fats
 

Monounsaturated Fats 

These are the best fats for you.  Replacing saturated fats with monounsaturated fats has been shown to lower bad cholesterol without lowering good cholesterol.  You can find these helpful fats in most nuts, canola, olive, and sesame oil, and in avocados.
 

Polyunsaturated Fats 

These fats are still unsaturated, but not as good for you as monounsaturated fats.  While they have been shown to lower bad cholesterol, they also tend to lower good cholesterol at the same time.  These fats can be found in mayonnaise, walnuts, corn and soybean oil, and in salad dressings.
 

Omega 3 Fatty Acids 

These are a special type of polyunsaturated fat found in high fat fish and other nuts.  They not only have anti-inflammatory effects; they have also been shown to lower triglyceride levels and help prevent you from dying of a heart attack.
 

Bad Fats
 

Trans Fats 

These fats, also known as hydrogenated fats, are man made fats.  These were created to prolong shelf life of some foods. When looking for foods low in Trans fat, be sure to check the ingredients list, not just proclamations on the box.  When something says it has “no trans fat” that actually means it has less that .4 grams. 
 

Saturated Fats

Even though they are natural fats, saturated fats have been linked to higher levels of bad cholesterol and certain types of cancer.  Foods that contain saturated fat include: high fat meat and poultry, milk products, cheese and some oils.  Check labels; companies are required to tell you how much saturated fat is in a product.
 

Fats aren’t all bad; they make food taste better, have a better texture, and can help us absorb certain vitamins.  So when you’re trying to cut fat out of your diet, be sure to be selective.  Choosing the right fats will not only help you lose weight, it can prevent certain diseases and cancers.

Let’s beat those bad fats!

Keep Smiling!

Kerry

Many women find that they can eat whatever they may like during breast feeding.  Even though it’s true that some strongly favored foods can change the taste of your milk, many babies seem to enjoy the varieties of breast milk flavors.  Occasionally, your baby may get cranky at the breast after you eat certain foods.  If you notice this happening, simply avoid that particular food. The most common offenders during breast feeding include chocolate, spices, citrus fruits, garlic, chili, lime, gassy vegetables, and fruits with laxative type effects, such as prunes and cherries. You can have a cup or two of coffee a day, although too much caffeine can interfere with your baby’s  sleep and even make him or her cranky.  Keep in mind, caffeine is found in many soda’s, tea, and  even over the counter type medicine as well. It’s okay to have an alcoholic beverage every now and the, although having more than one drink can increase your blood alcohol level, putting the alcohol into your breast milk.  If you are planning to have more than one drink at a time, it’s best to wait two hours or more per drink before you resume any type of nursing or breast feeding.  There is no need to pump and dump unless your breasts are full and its time to feed your baby.  While breast feeding, any type of heavy drinking should be avoided. Before you actually omit any foods from your diet, you should talk to your doctor.  If you avoid certain foods and it causes a nutritional imbalance, you may need to see a nutritionist for advice on taking other foods or getting nutritional supplements.

Keep smiling Moms!

Should old acquaintance be forgot,

and never brought to mind ?

Should old acquaintance be forgot,

and auld lang syne?

CHORUS:

For auld lang syne, my dear,

for auld lang syne,

we’ll take a cup o’ kindness yet,

for auld lang syne.

And surely you’ll buy your pint cup !

And surely I’ll buy mine !

And we’ll take a cup o’ kindness yet,

for auld lang syne.

CHORUS

We two have run about the hills,

and pulled the daisies fine ;

But we’ve wandered many a weary foot,

since auld lang syne.

CHORUS

We two have paddled in the stream,

from morning sun till dine (dinner time) ;

But seas between us broad have roared

since auld lang syne.

CHORUS

And there’s a hand my trusty friend !

And give us a hand o’ thine !

And we’ll take a right good-will draught,

for auld lang syne.

CHORUS