Mom's Own Health - Fall Calorie Swap Out!

 
Ah, the fall. Colourful leaves, crisp mornings, and all that comfort food. It's delicious, but with shorter days and cold nights, it is not always the healthiest way to eat. Gone are the abundant and inexpensive salads of summer, and we are not preparing to hibernate, so how does a mommy eat well without packing on the tummy? Some clever swaps, that's how. From frothy seasonal drinks, to satisfying soups, and luxurious desserts, there is a healthy way to do it all. Today I have a couple ideas to start you off.

More than rain and hockey season, I know it is officially autumn with the arrival of three little letters - P S L. The Pumpkin Spice Latte is something of a modern religion, and such an indulgence for a stroller walk or a nice catch up with a friend. Without an expensive espresso machine and fancy syrup, can you recreate the magic at home? Absolutely yes! There are dozens of internet sites with the so-called secret to a recipe, like this one from famous calorie-reducer Hungry Girl. The problem is, some of them contain so many ingredients, or ones you just never have in the house (French vanilla powdered creamer?) For myself, what makes the PSL so delicious is the rich coffee flavour with that light, spicy taste. I found the following to be just as satisfying, and way easier to whip up. 

6 oz dark roast or espresso (I use Keurig or instant works)
6  oz whole milk (my son drinks this, so I have it on hand, you can go lighter if you want)
1 tbs pure pumpkin (reserve some from a recipe, or it keeps in fridge for a week)
1 dash pumpkin pie spice (I have this on hand, but cinnamon and nutmeg are key)
1 tsp Honey (or your choice of sweetening agent to taste)

Mix your pumpkin, honey, and spice into your milk, and heat in the microwave 30 seconds.
Brew your coffee right on top!

Done, that's it. It's not exactly the taste of the PSL, but none of the recipes out there are. Mine is 5 ingredients, 4 of which you probably have on hand right now, and saves you almost 50% of the calories (157 vs 300). A further swap of whole milk and sweetener would cut the calories down to 67 (!!!) but you lose that richness that makes this latte so satisfying. You have to find that balance between "light" and "diet" if you know what I mean.

 

On that topic, evil diets often advocate veggie-packed, broth based soups to help whittle your middle. I love soup in all its forms, and a good chicken noodle or a minestrone done right is a real treat. That said, they can be a little lack luster without the pasta, and often feels incomplete without a little sandwich on the side. Boost your soups produce content, and cut down on the sodium by substituting broth with tomatoes! A can of diced tomatoes is a great soup starter, and provides body without bulk. A tomato juice like V8 also gives a nice flavour, with the bonus of a large group of vegetables! Watch the salt though, its surprising. Recipes like this one give you a great idea of how to start with a healthy base, then put a spin on it to suit your own taste!

• Skip the broth like we suggested, or try using mushroom base!
• Use different vegetables depending on your likes and the season! Buy what's on sale!
• Add some beans, lentil, split peas, or barley to give it a little more body!
• Try some lean proteins like chicken or tofu to make your soup more satisfying!

You can eat well without giving up on what you love, but it does take a little planning. I whole heartedly support turning your kitchen in to Chopped every once in a while, but never knowing what is in the house or what to make will lead to frustration... and eating out. Set yourself up for success by stocking some healthy staples in your kitchen like tuna, frozen mix vegetables, and whole grains like quinoa. The stressed out and hungry future you will be grateful!

Do you have some healthy fall meals to satisfy our readers?

Share them with us on Facebook!

Mommy's Own Health - To Gym or Not to Gym

Other than school exercise curriculum, I haven’t participated in much in the way of physical activity in my life. I like to watch hockey, but I can’t skate, and my general lack of hand-eye coordination has made most other sports I’ve played more for the socialization than the athleticism involved.  Given my, let’s say “limitations,” I am much more suited to a gym environment than an arena. There are individual machines and instructor-led classes to keep people like me on the right track.

I’ve had exactly two gym memberships in my life, and the experiences could not be more different. The first, a big city gym, pushed personal training and was full of hard-bodied gym rats, working to loud dance-hall beats. I felt small, obese, and really unhappy to be there. The second, the local YMCA, was colorful and friendly, filled with kids, seniors, and other adults watching the Food Network like myself. I did classes, ran, and even learned a little boxing. It’s easy to see why one lasted 6 months, and one 5 years! 

In fact, the only reason I eventually left the Y was the expense while I was on maternity leave. With little motivation in the first few months postpartum, I just couldn’t justify paying for something that didn’t see any use. It was actually a very hard decision! Now settled in to some sense of a routine, and with the small bump in income that comes from returning to work, I find myself wondering if it’s time to head back to the halls of Zumba and treadmills.

For my own benefit, as well as yours, I’m going through the pros and cons of a new gym membership.

PRO       A membership is a commitment to working out: By having a place to go to work off some steam, I will be more likely to actually burn some stress and calories than simply promising myself to take an after dinner walk. 

CON       Commitment comes at a price: Meaning a dollar value that I am promising out of my budget on a monthly basis, likely with a lump sum up front. Many gyms also have a yearlong contract, making the use of it all the more important, rather than wasting the dues, or paying even more to get out!

PRO       Making an appointment with myself is healthy for both my body and my mind, making me a better mommy when I’m with my son. I know that I have fun in aqua-fit, feel relaxed after yoga, and sleep well after just about any good cardio session. It's also a positive example to set about the value of exercise!

CON       Finding time in a hectic week can feel all but impossible. If the weather is bad, work was particularly difficult, if I feel a cold coming on… I know it’s easy to find the excuses. Missing a few days can easily turn in to a few weeks, and eventually seem hardly worth the effort.

If you’re considering a membership like I am, take a few things in to consideration to maximize your odds of a successful new health routine.

• Look in to the price of everything up front. I’m talking about the monthly fee, the annual fee, the initial fee, the daycare fee, the training fee, the locker fee, and most importantly, the termination fee. Be honest with what you can afford, and know that life happens!
• Ask about facilities, programs, and any potential limitations to your membership. See if you can take a tour, and maybe even do a trial membership for a week. Even if there’s no free trial, ask if you can buy a day pass so you can really get a sense of your comfort level before diving in.
• Consider convenience above (almost) all else. Even if there’s a fancy new facility with an Olympic pool and a Pilates instructor, if it’s all the way across town, you’re so much less likely to use it! Look for one near your home or work so that you see it on your commute! Out of sight, out of mind.
•  Rope in a friend! If you know someone that uses the same gym as you, your chances of going skyrocket! So much of my success at the Y can be attributed to my committed husband and my good friend. Combining entertainment and exercise really makes the work more fun!

Do you have a gym membership? How do you make it work with your schedule? Tell us about it on Facebook!

Mom's Own Health: Trying to Quit

New Year's Resolution: Removing Vices

While many resolutions have us trying to fit more in to our already packed days, the most common, I imagine, is actually the removal of something. Quitting smoking, drinking less, or giving up junk food, land pretty high up on people's top objectives, and it's tough. While hitting the gym takes time, if you can drag your lazy butt there, you feel amazing afterwards. You have the pride of accomplishment, and probably some better sleep to maintain your confidence. Not so with the removal of the crutches we all have in our lives.

Each "vice" serves a purpose. They fill a need in our lives that go well beyond the physiological craving of the item itself. For me for example, take out coffee is the single biggest drain on my spending money. When I'm at home with my percolator, french press, and my single serve brewer (um, yup, all three), it seems ridiculous to spend money on coffee out of the house. I buy quality brands to home brew, and cute travel mugs to tote it in, so I have no excuse. Except the baby did something unexpected (duh), and then I ran out of the house to catch the bus, but then I got to the mall early, so I had a little time... I mean, those Canadian comfort cups of joe and those artfully steamed dream cups get me every time!

While I certainly don't plan to give up my drink of choice, my health and wallet would absolutely benefit from my curtailing my purchase of take out coffee specifically. Full fat creamer and richly flavoured syrups are just not things I indulge in at home, and that's fine. I don't need a mocha every day, just like I don't eat cheesecake for dessert on a Wednesday (unless that Wednesday is my birthday, naturally). So, I had to stop and think about why I do it, and often don't feel badly about it, until later. I think a lot of these reasons will strike a chord with whatever guilty pleasure you are holding on to, and just might help you fight it head on this year.

One of the reasons (other than the awesome taste) that I drink as much coffee as I do, is the culture of java. Meeting someone for a drink (be it caffeinated or alcoholic) is a social thing. It is a chance to tell stories and make stories, with strangers and friends alike. This is probably why 20-somethings have bars and business schmoozers do lunch. The coffee (or meal, or cigarette) is something to have in your hand, and occupy your mouth, to minimize awkwardness. For myself, baby group already has such a distraction - babies! If you're having trouble relating, or you don't know what to say, just watch the kids. Narrate their actions or ask about their outfits. Mom's love talking about their offspring.

Another way take out coffee fills my needs, is comfort. I really enjoy travelling, and coffee houses are everywhere. From frothy drinks in Shanghai to tiny cups in Barcelona, I have been known to buy a drink multiple times a day. Something about the familiarity, even far from home, is reassuring. Before my son was born, my boss and I would buy a coffee every morning on our way to work together. We bonded, we grew to know the staff, we had a routine. Routine is a soothing way to start the day for me as a non-morning person. I just follow the steps until my mind catches up to my body. So... all I have to do is make a habit of something new. Hard, but not impossible.

Lastly, I think coffee is almost a hobby for me. I don't regularly play a sport, I'm not really in to collectibles, and I don't have many crafty skills. The process of going out for coffee involves some time and action that a mug at home doesn't. On the weekend, we can grab something on our way back from the grocery store. After a weekly play date, my husband and I can meet for a treat and discuss the day. It's something to do, as well as consume. As if I have all this time to spare! With all this supposed "coffee time," I can learn a new skill this year. One that has concrete results, and no calories! This might mean something I've always wanted to learn, like knitting, or simply improving something I already enjoy in a more dedicated way, like photography.

I'm not saying that every bad habit is as easy to decrease as mine. There are real withdrawls, and it takes a lot of dedication to give up something that you are physically and mentally attached to. 2015 is a new year, and maybe looking at something you want to change in a new way will help to kick whatever monkey you're over off your back. 

Tell us all your craving kickers and victories on Facebook!

Mom's Own Health: Group Benefit Insurance

New Year's Resolution: Feel Better.

In Canada, as in many countries, most of our healthcare is paid for with taxes.  If we were to get in to an emergency situation, we never have to worry about the expense of a hospital stay or a broken bone. That said, a number of our day to day costs are not included in that government funding. Things like glasses, prescription drugs, and dental services are among the pricey things we pay for out of pocket. If you're lucky, you may have some additional coverage through work. Group benefit plans are a wonderful bonus companies offer because they account for and cover many of these items and practitioners that complement your government entitlement.

When you start a job, however, you are bombarded with a lot of paperwork all at once.  You have job training, names to remember, and a whole lot of employee documentation that you put in a drawer, often to never review again. It is also true, that companies occasionally renegotiate contracts and change carriers for improved rates or services. For this reason, I can safely say that most workers have no idea what they are entitled to. Often, they avoid the care they need, or make unnecessary payments as a result. As a mom and an administrator in the benefit insurance industry, here are the two most common benefits that parents under or improperly use and might be available to you.

Semi-Private Hospitalization

While, as I already mentioned, hospitalization is covered by your provincial healthcare plan, what you are entitled to is ward care. A ward room is a large space housing on average 4-8 (or more) beds separated by privacy curtains. This is a perfectly fine way to be treated and if you can afford no better, there is no shame at all. The same nurses, medication, and care is provided in this space as in any room of the hospital. If, however, your company covers semi-private (common) or private (less common) room availability, you might be a little more comfortable.

When dealing with some of the private activities associated with birth and delivery (breastfeeding, bleed checks, etc), it might feel like the fewer people that know about it, the better. There will already be a whole host of doctors and nurses down there so it's understandable. In addition, you might be receiving some visitors to see your new family member, so the additional space is usually appreciated. It varies by hospital, but a semi-private room charge is typically in the range of $225 nightly, with approximately an additional $50 for a private space. Check with your insurance company (not just someone at work) before you agree to the luxury so that you're not on the hook.

Practitioner Services

In the late stages of pregnancy and soon after delivery, you experience a great deal of pain. From lower back aches to pulled muscles and tension headaches, it can really hurt to bring a person in to the world, apart from labour (obviously). There are many specialists that might have the ticket to a great deal of relief for you through physiotherapy, massage therapy, or chiropractic services. Individual sessions range from $40 - 100 each, so a course of treatment can add up very, very quickly.

I would suggest that you speak to your doctor about any discomfort you are experiencing first for a number of reasons, but mainly to ensure that they recommend that you receive services of a healthcare practitioner rather than a prescription or other covered remedy. Many group plans require a doctor's note in order to consider payment for any treatment. The doctor may also refer you to some one with experience in your particular condition (ie pre-natal, postpartum, or any other pre-exisiting trouble). Registered Massage Therapist (RMT), for example, is a protected title, so you know the individual is trained and licensed. Not just any hot stone session is covered by group plans. Next, speak to your insurance company about any deductible, per visit maximum and insured year maximum your plan has so you know the amount you have to work with. 

If you're on the phone with your insurer, why not ask for a current copy of your benefit booklet so that you can see what other expenses are available to you. Not all plans cover eye glasses, not all dental procedures are eligible, and a big bill on maternity leave is the last thing you want to be stuck with.

One final thing... your company might not have junior's particulars on file yet! Make sure your insurer has your baby's full name, gender, and date of birth so that if he or she needs a prescription, you're all prepared!

Mom's Own Health: Slimming the Mommy Tummy

New Year's Resolution: Trim Down

A woman's figure, no matter the size, always seems to be a work in progress. If media representations of actresses and models aren't bad enough, we are in constant competition with ourselves; in high school, in college, and now, pre-baby. Your body has to change, and as a reasonable person you can understand that, but body image is anything but reasonable. We care about the numbers; what's on the scale, on your pants, and certainly on your mind. After doing the mass-pinning of shame for myself, I was overwhelmed by what different magazines and experts expect us to be able to do. As a result, I've created my own list of numbers to focus on, and I hope they help you too.

1-2

This is the amount of weight you should aim to lose a week in a healthy way, but it also makes the seemingly overwhelming task of hitting a goal weight slightly easier. Each week is a fresh start on the same journey. Plus you're not fixated on a large, possibly unrealistic, and certainly subjective idea of what your end game should feel like. If you lose 28 lbs and feel great, then you're done! You don't have to struggle and stress over not losing 30 lbs if your jeans already feel better and you're happy with what's in the mirror.

30

Thirty represents the time I am dedicating to myself every single day - twice a day. The first, I will spend this time doing bursts of awesome exercises guaranteed to leave me feeling like I accomplished something. Be it mind cleaning yoga poses, challenging core exercises, or a strong power walk with my son in tow. The second is just as important, for my mind. Stress is known to add weight to your core, so meditation, reading, or journaling for half an hour will do just as much good as my fitness component to lean my stomach muscles.

8

You would be surprised how much eight comes up when trying to shed a few pounds. You need 64 oz (or 8 x 8 oz glasses) of water a day to stay well hydrated and burning fat to your maximum potential. It also helps reduce food cravings and improves the condition of your skin. Ideally, you should sleep 8 hours a night (in chunks, plus naps if you have to) to restore your mind and leave you able to conquer your day. Most balanced meal plans recommend 5-10 (or 8 as a positive goal) of fresh produce in your diet. Two in each meal, with one for each snack, is a simple way to fit fruit and vegetables in easily. 

Here are 8 fabulous exercises to conquer that muffin top and tone that tummy.

• Modified Plank: also great for arm strength, it is one of the best tummy toning challenges you can take on. Start with focusing on posture, rather than time, and build up the duration and difficulty. 
• Reverse Plank: with your eyes now facing the ceiling, you have to really squeeze your tush for this move, working those muscles as well. 
• Banana: Lying on your back, slowly fold so as to bring your hands and feet together. As you build up, you could pass a swiss ball back and forth to increase the work. 
• Crunches: while nobody's favourite, this work out standard offers targeted ab training with lots of modifications for all levels of fitness. 

Reverse Crunches

• Reverse Crunches: bringing your knees up towards your navel is possibly harder than the standard exercise, using that lower stomach area and your back muscles. 
• Superman: lie down on your stomach with your arms flat in front of you (don't fall asleep), then gently lift your arms and legs off the floor as if you were flying. It's more of a struggle than you think. 
• Swimming: from the the same position as Superman, trying lifting one arm and the alternate leg at a time. 
• Pendulum: start on your back with your arms stretched out at each side, then lift your legs and slowly lower your legs towards each side. 

If you're worried about your dedication alone, I cannot stress enough the benefits of doing it with a partner. Encourage your partner to eat well during the week, join a sports team with your sister, or challenge a fellow mommy to help you stay accountable. There are also lots of free websites to find support online. Sparkpeople.com is a fantastic resource for finding new workouts, nutritious recipes, and motivation from users all over the world trying to live a healthier lifestyle. Bet on yourself and focus on the right things. You can do it!

Mom's Own Health - Sleep and Rest

One of the most common jokes parents make to pregnant women is something along the lines of "better sleep now while you can!"  I started to really worry. By 8 months pregnant, the heartburn, discomfort and hindrance of my belly was already cramping my style.  Add to that the horror stories I heard from mothers of colicky babies... I assumed I would be more drooling zombie than woman in short order. Long gone are nights that I can sleep straight through - even if hubby is on duty.  At times my son sleeps 5 hours at a stretch.  Others it is almost as if he has an internal wake up call every 45 minutes! Is he hungry again? Wet? Teething? There's no rhyme or reason.

The thing is - YOU NEED SLEEP.  You are not Super Woman, you are a human being. There's no coffee IV to come home with you from the hospital. There are only so many nights you can pace and rock junior ceaselessly before you end up crumpled in a ball crying for your own mommy. So what can you do?  I recommend the 3 S method; share, snooze, and shut down.

SHARE:

The first rule to learn about the grind is that mom should not be the only one working the night shift. Those early days are especially hard and you need rest to be your best.  You are creating breast milk, healing wounds, and learning a whole new lifestyle.  These days, since my husband works through the week, he takes over on weekends.  Can your spouse take the last feed, so you can get to bed early? Can he do that early bum change so you can grab an extra hour?  You might do everything together, alternate shifts, or take every other day, but however you work it; share.

SNOOZE:

Many moms swear by the nap. Sleep when the baby sleeps, the laundry can wait.  It's great advice, if you can do it.  Unfortunately for me, I can't seem to do it.  I have enough trouble getting back to sleep at night once my mind has been awakened.  I make to do lists, think of old song lyrics, and conjure a whole host of useless trivia for no reason.  The addition of sunlight and an infant doesn't help.  If you need that mid-day top up, find a way to make the snooze work.

• Nap in bed rather than on the couch: mimic your sleep environment as closely as possible.
• Start with 10 minutes: if you give yourself time to lay down you might be surprised when you wake.
• Call in a ringer: a friend would be happy to give you a couple of hours to nap and shower. Take it!

SHUT DOWN:

If all else fails, just chill.  Ignore the temptation to empty the dishwasher or wash the floors. No one is taking notice or judging your effort nearly as harshly as you judge yourself. A few restful moments with a chick flick or a good book can be very restorative, improving far more than just your lack of sleep.  Throw your legs up on the sofa.  Curl up in your favourite chair.  Stretch out for some yoga on the floor. Whatever works for you. The very use of your brain for something other than retaining your little one's schedule can mean less stress, improved mood and, heck, some talking points more interesting than the number of dirty diapers that day! 

Motherhood is extremely rewarding and full of the highest highs. That doesn't mean you have to or are expected to be "on" at all times.  Recharge your batteries so you can be a better you for your family.  There is a balance that will work for you.