How do I fit alcohol in during the holidays?

Can you believe it? It’s November and the holidays are just around the corner again. I am confident that many of you will have a plan this year and will stick to that plan well. But have you given any thought to alcohol?

Alcohol does a few things – of course it adds a gazillion calories, often unaccounted for. But more importantly, it lowers your inhibitions. So you know those Christmas cookies you swore you would limit to just one? Yeah, you need some self control to stick to that plan and alcohol is going to lower your ability to do that. Double whammy.

I get it. The holidays are a stressful time for a lot of us. Let’s face it, alcohol may be present at just the right time – that work party you didn’t really want to go to in the first place. Or that family gathering that usually ends up in some sort of nonsense argument that you’d rather not be a part of. Or yet again, you go home after a shopping trip you spent way too much money on and now you’re not sure how the electric bill is gonna get paid. Stress. Alcohol, like food, is a quick fix. But only temporary and ineffective long term.

Here are some tips to keep it real and sane this season:

  1. Incorporate alcohol into your plan if you usually indulge. One or two drinks max and then switch to a calorie free seltzer water. Social drinking can also get the best of us. If you continue to drink in a wine glass, but keep it alcohol free, you may surprise yourself how you really don’t notice. And if you don’t usually drink, well don’t start now!
  2. Be aware of calories. Light beer, non-dessert white wines, and liquor in calorie free or low calorie mixers are the lowest options. Dark beers, dessert wines, and fancy drinks can contain up to 800 calories a pop (mudslides, egg nog and rum, margaritas, etc). Know your serving sizes too. Once drink = 12 ounces beer, 4-6 ounces wine, 1 ounce liquor = 100 calories roughly
  3. Destress in other ways. Start with the source of your stress.
    • Lack of time? Find time weekly to do something fun or enjoyable. This may be off your normal routine since the holidays generally keep us busy. Whatever that is for you, just ten minutes of meditation, a few minutes set aside for daily devotions, reading a book, or getting your nails done can make a huge difference mentally.
    • Lack money? Trying a secret santa gift exchange among your extended family, cutting down on the amount of presents you normally buy your friends/family, and simply following a gift budget can all help. Try shopping ahead of time to space it out. It’s only early November and if we’d all start our gift shopping now, it would cut down on a lot of financial stress and keep us from battling the crowds later on. As Dave Ramsey says, Christmas is the same day every year, yet we all act like it’s a surprise emergency!
    • Exercise. We all know this helps with stress yet this will be the first to go when time is slim. Make it a priority this year to walk even if only 20-30 minutes a day. It will help you sleep better and handle any unknowns that come your way better. If you normally do your exercise in the evening, you may have to switch it up and do it in the morning during the holidays with a busier schedule. If you normally take the weekends off, you may need to go ahead and walk on the weekends to make up for missed time on the weekdays. Bottom line, be flexible when your schedule calls for it.
    • In the moment, try aromatherapy. When we are stuck in traffic or at the family dinner and a fight breaks out, it’s tempting to handle stress poorly. But don’t underestimate the power of aromatherapy from essential oils. Personal favorites include wild orange, lavender, and grounding blend. A drop or two can be worn on a diffuser necklace or rubbed between the palms of your hands and inhaled for a quick shot to the limbic brain – the center that controls our emotions.

Let me know what your strategy is going to be this holiday season. Do you have something to add or do you plan do use one of these tips?

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

My recovery from procrastination and perfectionism

Here we are again. Looking at the same weights I’ve owned for probably fifteen years. Back to the lowest numbers. Again. Another epiphany that I need to pick them up and use them to feel better, look better, have more energy, and everything in between.

Why do we do this to ourselves? I own everything from three pounds to ten pounds and then all of the resistance bands too. I work up to lifting and pulling the hardest strengths until something happens and I get out of the routine. For months. Years even.

This time it was a doctor’s appointment. I’ve had chronic pain issues since my first born was a year old. It stems from migraines, which I’ve had since my earliest memories, but the term “chronic” came into play seven years ago. Before then, I was pretty active – running half marathons, participating in power yoga several days a week, and pretty committed to cardiovascular exercise on a daily basis. We all know how it is though, life gets busy after kids, work, and compounding responsibilities and then there is no more time to fit in self care. Until you have no choice.

That’s where I’m at. I’m sure many of you are in the same boat. You need to do something, but you’re not sure where to start because the only time you remember feeling your best was when you actually had the time and energy to do the things you know you should be doing. Problem is, you have neither now. Life is different and you don’t know where to start.

If you are like me then you probably have a tendency to push yourself until you just can’t anymore. You have multiple responsibilities and if something is going to go, it’s probably exercising and eating healthy. Until you’re crashing and sitting in a doctor’s office or your bed wondering how you ended up that way. You’ve heard the airplane analogy, so you know you’re supposed to put your oxygen mask on first, but you haven’t. Until you’re forced to. Read on. This is for you.

Here are a few strategies I’ve learned along the way that I believe will help you (like they do for me, when I implement them):

  1. The days of perfection are over. Did you know procrastination is the most common form of perfectionism? We hold off until “just the right time” to get started until we are pushed with our backs against the wall. And then we use the excuse” if i had more time, I would of had better results.” Ironic, huh? Remember this, moving forward in imperfection is ALWAYS better than not moving forward at all.
  2. Decide the goals you are working towards and write them down. With pen and paper. It’s a psychological thing when we do this that scientifically makes it more likely we will follow through with our goals (even more so than typing them.) And include realistic deadlines to avoid procrastination. Be sure to break your larger goals down to smaller, more manageable ones.
  3. Plan ahead in a realistic manner. Go ahead and pick out the days you plan to exercise. What meals you’re going to have. Grocery shop for the week. And then realize it may all go down the tubes anyway. Refer to #1. You may have decided to wake up thirty minutes early every morning to get in some exercise, but there will be days that you oversleep the alarm clock anyway. So what? You can always settle for a fifteen minute walk on your lunch break at work instead. Something is better than nothing.
  4. Go tell someone. I know that being accountable is no fun. It means you’re being really real about it this time. Pick someone that will actually hold you accountable though. Not just someone that will be a cheerleader and pat you on the back when you had a bad day. We all need that, but even more so, we need someone that isn’t afraid to call us out when we aren’t doing what we said we’d do. Your word is your integrity.
  5. Avoid catastrophizing. This is perhaps the biggest tip that has helped me over the years. It means you are using your energy productively rather than by viewing things worse than they actually are. Believe me, I know when situations look dire that it’s tempting to set giant goals that you know would turn your life completely around for the better. Unfortunately that usually leads to failure or procrastination and ultimately, more defeat. If you want to lose 100 pounds, break it down into ten pound increments. If you want to be fit enough to run a half marathon, pick one scheduled six months or more from now and get to training, one mile at a time.

We are nearly eight weeks away from the holidays. What is it that you’ve been procrastinating on? Let me know in the comments!

P.S. If you are up to beginning this journey with me starting Monday, October 2, head over here for the details and how to join my support group where we will be having weekly live chats and goal setting sessions.

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Jillian McMullen, RDN, CSOWM, LDN

Back to school tips for a healthy family (and your sanity!)

This is a crazy time of year. Lazy days of summer are over and routines are back in full force. I relish the summer because of slow mornings and relaxed evenings without homework. Movie nights any night we want, lunch at 3 o’clock in the afternoon, and leisurely mid-week breakfasts are over.

I once read that August is kinda like the Sunday of the year. It represents a new start and recommitment to improving what hasn’t worked in the previous months. Some of you may have children transitioning into middle or high school this year and if you’re like me, you might have a child just entering the school world. Change is here! But that doesn’t mean you have to feel like you’re drowning in after school sports schedules, reading logs, and math homework that you live on pizza and fast food for the next 9 months.

Tips for maintaining sanity and a healthy family during the school year:

  1. Pre-make freezer meals. These can be precooked or not. I’ve done both. If you decide to precook I recommend making enough for at least two meals – one for that evening and one to freeze. It’s much easier to make two at once while you already have the stuff out. Raw meats can be put in large freezer bags with chopped veggies and sauces then frozen for later cooking (baked, pressure or slow cooked.)
  2. Plan ahead. Duh. You’ll have a routine. You’re gonna know when football practice is and when the games are. There’s gonna be late nights that cooking isn’t going to happen. Will those nights be the night you save Monday’s leftovers for? Or the night you decide your family will eat out? It’s okay to eat out 1-2 times a week. It’s not okay to just decide you’re gonna be a fast food family every night during the week.
  3. Plan quick meals. Thirty minute meals sound great. But let’s face it, sometimes that’s too long when it’s late and you’ve got starving kids whining at you. Some of my favorite fifteen minute meals to make include: cheese omelets with fruit and whole wheat toast, deli sandwiches and salad, salad (using pre-made salad bags) with pre-cooked chicken, deli meat, or canned tuna, etc. Nothing wrong with a protein shake or protein bar and yogurt/fruit either. Not all kids will enjoy that last option so I may boil them a hot dog and add raw veggies with ranch if that’s what I go for. Just be flexible! Meals are probably not always going to be your traditional family style meat and two sides.
  4. Establish a bed time and routine. I’ve been guilty in the past about not doing this. You know what happens? There isn’t one and every night turns into a circus, ending with sweat and tears. (I’m not talking about my kids!)  If you don’t want this to happen, decide now when bed time will be and then reverse engineer. That’s will determine what time dinner is going to be. It’s not always going to work out perfectly, but establishing this will make life much easier for you and help you make decisions about what responsibilities and activities you participate later on in the school year.
  5. Take a good multivitamin. Yes, I’m advising your whole family do this. It’s important to fill in the nutritional gaps with a high quality vitamin. This can really help with immunity, focus, and sleep quality. Germs and common childhood illnesses are frequent throughout the school year! Lessen your chances with this simple step. I’d love to tell you if you eat a diet rich in fresh fruits and vegetables, lean meats, dairy, and whole grains that you’ll be set. But I’m not that confident in today’s food supply or our ability to consistently eat a perfect diet in today’s busy lifestyle. If you would like recommendations for brands, feel free to contact me. Not all are created equal.
  6. Stock up on fresh fruits and vegetables. And make them convenient to eat. This means they are cut up, washed, and stored in clear containers in the front of the refrigerator. Consider storing apples, oranges, and bananas in a fruit bowl on the kitchen counter. Research shows that this really increases the chances they will be consumed by your family first and more often throughout the week. These will make for much healthier after school snacks over the bag of chips in the pantry! We eat what’s convenient.
  7. If you plan to pre-pack lunches, try to make them for 2-3 days ahead of time. Again, when you’ve got the stuff out already, it saves time. Peanut butter and jelly sandwiches last up to three days without going soggy. I’ve tested it myself. And be okay with allowing your kids to eat at school some of the time. I learned a while ago that it’s not healthy for me to be up all hours losing sleep in the kitchen trying to pack everyone the perfect lunch.
  8. Grocery shop once a week. Pick a day and time you’re gonna do it consistently. If possible, not a weekend day in the afternoon. This is the busiest and most stressful time and it will take you the longest. Make a list before you go and get it done. No food in the kitchen = no meals made at home. Some grocery stores are now offering curb side pick up. Do your shopping online, they get it together for you, and you just pick it up at the door. Genius! I have a previous post  if you need help with budgeting.
  9. Eat breakfast. As moms, we are pretty good about making sure our children eat a healthy breakfast before rushing off to school. And then we get to work or go on about our day and never get beyond the cup of coffee for ourselves. Don’t do that. Everyone needs breakfast to maintain a healthy weight, perform better, focus throughout the day, and to prevent unhealthy snacking. While you’re making your children breakfast, take the extra two minutes to make yourself one too. If that’s really a no go, consider a meal replacement. I offer insights and suggestions here. Popular kid’s breakfast options include peanut butter on waffles, peanut butter and jelly (I like uncrustables for a fast fix), oatmeal with brown sugar and raisins, cereal and milk with strawberries or bananas, cheese omelet with fruit, cinnamon raisin toast and a banana, yogurt and cheerios, hard boiled eggs and toast.
  10. Be flexible. The biggest reason people fail at their health goals is because they get stuck in the mentality that their plans needs to be perfect. As soon as something unexpected happens (a child failed their test, you get asked to volunteer for the halloween party, you get a flat tire on the way to school, etc), they throw in the towel. I call this “Plan A,” perfectionism, which really only happens 5% of the time. Plan B is your reality, so flexibility is key because these things are going to come up, 90% of the time. That’s just life. What’s the other 5%? Plan C….reserved for those days when you’re probably gonna stay home, order a pizza, and call it a day. Luckily they only happen occasionally!

    Most important thing is, you make a plan, allow for flexibility, fall off course sometimes, and consistently get back on track. 

Good luck this year, I wish you a year of success and fun filled memories!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

5 Excuses why we don’t exercise (and how to bust through them)

We all have that one friend who loves to exercise. They swear by it and if they miss a day, everyone knows about it because they claim to feel terrible. You wanna be like them. Well maybe not just like them, but you want to at least want to exercise.But as of this post, you can’t remember the last time you actually did exercise. I’m gonna help you out and just lay all of the most common excuses for why exercise is so easy to justify not doing and then tell you why they are totally false. Sound good? If you read on, you may no longer use these excuses. Fair warning.

Excuse #1: I don’t have enough time. Well join the club. I’m gonna give you a little eye-opener though – think of the last really good book you read. Like, Hunger Games/Fifty Shades Trilogy good (whatever you thing is). How long did it take you to read all 3 books? Be honest. How did you make the time? Stay up all night? Make the kids cook their own dinner? Skip a tv show or two? Here’s the deal- we make time for what we want. It comes down to priorities. I’m not telling you to stop scrolling on Facebook (although we all could probably benefit from less time spent there), but I am telling you to evaluate how you spend your time if this is the excuse you hold near and dear.

Tips to bust through it: Wear a pedometer. I highly recommend the Omron HJ325. It doesn’t cost much and is one of the more accurate step counters I have used it for years. Could be a FitBit if you want to get more fancy and track your heart rate, sleep quality, and time. Exercise is great, but it’s more about being physically active throughout the day. I talk about step goals here. Break it up if you are really that strapped for time. Say, two to three fifteen walk breaks daily instead of one 45 minute walk around the neighborhood. Most of us can find an extra ten or fifteen minutes here and there throughout our day where we are wasting time and could be walking. Step counters make you more aware of how you can fit in “accidental” activity as well (i.e. stairs, parking farther away, walking allll the way over to your colleague’s cubicle instead of sending an email, etc). If you need to sneak in resistance training, keep a set of hand weights by your couch to do while watching television, bring resistance bands to work and learn exercises that are easy to do between phone calls. Multitask!

Excuse #2: I’m exhausted. I get it. I have two kids, church commitments, a part-time job, and I own a business. My day usually starts at 5:30 a.m. and ends around 10:30 p.m. I’m sure you have lots of your own stuff that wears you out. Thing is, being exhausted is often a symptom of physical inactivity. Ouch. Energetic people are in motion.

Tips to bust through it: If you need to get up and go first thing when you wake up, before you have time to talk yourself out of it, then put your shoes by the door and clothes by the bathroom sink where you go to brush your teeth. Make it a habit. When I used to work full time, I would bring my clothes with me to work and go for a long walk or run in the neighborhood behind our building before I got in the car to go home. I knew myself and once I got in the door, not only would the day catch up, but the evening responsibilities would swallow me up too. Other days I would take two or three short walk breaks to total 20-30 minutes a day just to stay awake! Working at a desk job with no windows will zap your energy alone.

Excuse #3: I hurt too much. This is possibly one of the more difficult challenges to bust through. Little known fact: I’m a chronic pain sufferer myself. So again, I get it. Here’s what I know about chronic pain – the more you sit around and think about it, the worse it gets. The less you move, the worse it gets. If you have pain, it is MORE of a reason to move, NOT less. If you’re complaining because of common post exercise muscle soreness, well that’s supposed to happen and it’s a good thing. If you work muscles that aren’t used to moving, they’re naturally gonna revolt on you. Over time, this won’t happen so much as you get stronger. To some degree, you always want to feel some soreness as a sign that you are challenging yourself a bit, but not to a point that it’s painful.

Tips to bust through it: Modify. Not everyone was meant to run cross country or train for triathlons. That’s okay. In fact, one of the best exercises you can do is walk. If you are going for general health, thirty minutes most days is the goal. If you are aiming to lose and maintain weight loss, you’ll need to go for 45-60 minutes most days. If you have an injury that keeps you from walking that much, try bicycling, swimming, or even seeing a physical therapist if you need to. Point is, you can always find something that will work for you if you seek and ask for help. In the long run, you may even experience less pain. Win-win!

Excuse #4: I really don’t like to exercise. This is my favorite! Saying this is like saying “I don’t like food, so I won’t eat.” There are just way too many choices to say that kind of statement. What you are really saying is “I don’t have any reason not to exercise, I just don’t want to.” Sorry, this just isn’t an excuse.

Tips to bust through it: Be willing to try new things. Walking sound boring? Get a partner to pass the time. Try group classes. Change it up and alternate activities. If you like sports, remember that counts as activity, so find a local team that meets for fun. Is the gym intimidating? Go during off hours when not many people are there. You could always skip the gym altogether and stay home and do videos on YouTube, purchase exercise DVDs, or walk outdoors. There are just too many options to try to say you don’t like any of it.

Excuse #5: It’s too hot, too cold, raining, snowing outside. It’s always one of these things outside. Where I live, we get about two weeks of Fall weather (so, when it’s none of those things), another two weeks of semi-cold, and the other 48 weeks are hot and/or raining. So this excuse can be made a lot.

Tips to bust through it: Go early before the elements kick in. Go later in the evening after the sun has gone down. When it’s colder, go mid-day when the sun is at peak. If it’s raining or during the summer when temperatures reach heat-stroke warning highs, be flexible and go indoors. I’ve given you lots of options already of what to do inside. Some gyms offer month to month memberships. If you live by a mall, most of them open early enough before the shops so that you can go walking inside. Don’t worry about looking silly, everyone else is in there doing the same thing!

This just about covers the main excuses for why people don’t exercise. I’ve used them all. You’ve probably used some, too. In addition to the tips I’ve given you to bust through them, I’ve also been able to lessen my pain and increase my energy by using the right vitamins and nutritional supplements. So many of us walk around with vague symptoms like fatigue, achy joints, and daily headaches and don’t realized it can be linked to a simple nutrient deficiency. Our food supply and many of the vitamins on the market today are stripped of the vital nutrients our bodies need to feel our best. If you’d like to know more about the brand I use and trust, feel free to contact me.

So tell me, are you ready to bust through these excuses? If you are, you may want some accountability. I’m beginning a 30 day Fitness Challenge on Monday, July 17, to take us through the rest of summer. If you want in, click here to join and for directions to get in.

P.S. If you’ve been looking for support, you’ve come to the right place, request to join my online support group for all things nutrition and weight loss support.

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email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

Why you need to do more than just go to the gym

Have you ever gotten on a gym kick and decided you were gettin’ that membership, signing up for that personal trainer, and committing to going daily? And then after a week or two got on the scale expecting to see the pounds just melt off? I mean, you’ve been working your tail off and you can barely open a pickle jar these days because your arms hurt so bad. It’s only fair that the scale should be at least ten pounds down. At least.

But that’s not what happens. In fact, you gained weight.

Your personal trainer tells you some line about muscle gains. But deep down you know it’s unlikely. You hurt but not enough to justify two pounds of muscle in seven days for God’s sake. So why did this happen?

Here are some possible reasons:

  1. You didn’t change your diet to coincide with this newfound lease on exercise. And more often than not, people increase their caloric intake because naturally, you feel hungrier with the extra calorie burn and you eat to match that hunger. Or, feelings of “earning” that extra slice of pizza creep in- I mean seriously, your personal trainer was pretty hard on you today.
  2. You did change your diet, but you’ve cut your calories way too low and now your body has gone into starvation mode (i.e. storage factory for calories because you’re burning them and cutting them and your metabolism doesn’t know what to do with that.) Side note: this is usually not the case, but it’s worth mentioning for anyone who has cut their calories <1000. Our bodies are better at protection from famine than we given it credit for.
  3. You’ve increased your carb intake either with protein shakes from the gym’s ultra fancy smoothie bar or any extra post-work out snack full of carbs and now your body is storing it all with water because that’s what carbs cozy up with and leave you feeling bloated.
  4. The most likely cause: you’ve given yourself permission to sit on the couch for the rest of the day and you aren’t living a physically active lifestyle. Did you know people who live a physically active lifestyle are actually healthier than those who just go to the gym and do nothing else? Were gyms even a “thing” for non-athletes twenty or thirty years ago?

So let’s talk about getting physically active. Because prior to the computer age, desk jobs weren’t so common. But now that we are spending most of our lives sitting down, at a computer, we have to be more aware of what many health professionals call “the sitting disease.” If you are spending seven hours or more sitting (watching television, reading a book/newspaper, playing/working on your phone or tablet, or at your computer), you are at risk. Recent studies have suggested that is is just as bad for our health as smoking. Smoking!!

Let’s be clear – being physically active is not the same as exercise. And this can be good news for those of us that don’t particularly care for planned exercise. A study done at Mayo Clinic compared something they called non-exercise activity thermogenesis (NEAT) between self proclaimed “couch potatoes”  and people who were more physically active. NEAT includes activities like laughing, fidgeting, standing, walking, and talking. Both sets of groups wore underwear that measured their every move, day and night.

What they found was that the people who were able to turn on their NEAT did NOT gain fat when they were overfed by 1000 calories daily. People who didn’t turn on their NEAT gained TEN TIMES more fat. Can you believe that??

So how can you apply this to your life?

I suggest getting yourself a good pedometer so that you can track your daily steps. I really like the Omron HJ325. You will quickly find that you probably walk less than 3000 steps per day and that’s not good. It’s easier than you think to increase this though. Just ten minutes at a time is enough to count as a walking activity. So, plan for three, ten minute walks a day and you are doing the same thing as if you decided to do a thirty minute walk all at once. But, you are more likely to stay consistent with this routine.

Why? Because let’s say you always walk for thirty minutes after work. Inevitably something is going to happen after work every so often – you get a flat tire, the kids have a ball game, you’re too tired, you get caught at work late, etc. However, if you split it up, you still at least got twenty minutes in and you’re only out those ten minutes after work. Make sense? So commit to splitting it up. The other benefit of this is, most of us won’t have to get on any special work out clothes or take a shower after a ten minute walk.

So how many steps are enough? Your first goal will be to work your way up to 5000 to get out of the sedentary zone. Then, keeping in mind if you have been a total couch potato, work yourself up without beating yourself up using the below chart. Another way to look at is, if the amount of steps you are walking is meeting your weight goals (i.e. you are maintaining or losing), then it’s enough. If it’s not (so, you’re gaining weight), well then you need to add steps or cut back on your calorie intake.

Also, think of your typical day now. Are there times when you could be standing rather than sitting? For example, could you move that piece of exercise equipment that is holding up your clothes to a place in front of your tv? Could you stand while taking phone calls at work instead of sitting? Can you take the stairs rather than an elevator? Park a little further away? This stuff adds up.

Whether you like going to the gym or not, it’s important to remember that it’s about our lifestyle as a whole when it comes to weight loss and weight maintenance. Set some daily goals starting now and you’ll be surprised how far you can go over the next six months.

P.S. If you’ve been looking for support, you’ve come to the right place, request to join my online support group for all things nutrition and weight loss support.

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email: contact@jillianmcmullen.com

Jillian McMullen, CSOWM, RDN, LDN

What should I look for in a protein supplement?

We live busy lives and this often means meals are skipped or we find ourselves in the fast food lines. I’ve said many times, if you are going more than five hours without eating, then you aren’t doing your metabolism any favors – you’ve got to put fuel in the furnace if you want it to keep it burning.

Protein supplements can be a great option to replace those skipped meals. But with the growing health trends, many people get confused about what is good and what is not. So first, let me give you some basic guidelines, whether you are looking at a protein bar or a drink:

Starting with what I like to call “the rule of 20″:

  • Aim for less than 20 grams of sugar per serving
  • Aim for more than 20 grams of protein per serving

You will avoid candy bars and milkshakes disguised as something healthy by following those two simple rules.

Some of my personal favorites include:

Core Power or Core Power Light: Not a lot of added vitamins, which makes them taste a whole lot better, ranging from 20-26 grams of protein and 10-26 grams of sugar. The Light version is definitely the winner here in nutritional content, but I like them both and they each offer different flavors.

Svelte: ready made protein drinks that are dairy free and again, not a whole lot of added junk to make them taste terrible. They are 180 calories and 11 grams of protein, so when I do choose these ones, I make sure to add a hard boiled egg, greek yogurt, or stick cheese to my meal to make sure I get enough protein. They have some good flavors beyond your typical vanilla and chocolate, so check them out.

Slim and Sassy Trim Shake: I have a personal bias because this is from my company, but it contains all natural ingredients, including stevia as it’s sweetener, and only 70 calories per scoop. I am not a fan of it’s low protein content at 8 grams per scoop, but you have the flexibility to make any kind of shake you want because it is a powder, and that’s the point with protein powders. The best part are the two patented ingredients it contains- EssentraTrim, shown in research to help manage cortisol—a stress hormone associated with fat storage in the abdomen, hips, and thighs (who couldn’t use that?!) And Solathin, a special protein extract from natural food sources that supports an increased feeling of satiety (i.e. it makes you feel full, longer, which can be a common issue for some when using liquid meal replacements). Contact me if you want to know how to get it.

Quest bars: you really can’t beat a good tasting bar with 20 grams or more of protein, 1 gram sugar, and an average of 200 calories. Also one of the highest in fiber of bars I’ve seen. They have no added sugar, which is what you will often see in bars like these. Instead, they’re sweetened with sucralose, stevia and/or erythritol and they are gluten and soy free if that’s a concern for you. One caution: if you are sensitive to sugar alcohols, this one may cause you some stomach upset. It never has for me, though.

Think Thin protein bars: another high protein, low sugar bar that comes in at an average of 200-250 calories with 20 grams protein and 0 grams sugar. They are sweetened with sugar alcohols, so again, not everyone will be able to tolerate these but I have never had an issue, personally. Also, you have to be a chocolate and/or peanut butter lover to appreciate this one as all of their flavors contain at least one of those.

How about types of protein?

When choosing a protein meal replacement, be sure you are choosing a high quality protein source that is easily digested and utilized by the body. In order, these are your top sources:

  1. whey protein
  2. soy protein (most dairy-free options on the market)
  3. pea protein (as in green peas, best soy-free vegan option)

How much do you really need?

Unless you are doing some serious body building, 20-30 grams in a single shake or bar will do. Beyond that, the normal body with healthy functioning kidneys will excrete it out because we can only use so much at a time. So save your money on the super-duper 50+ gram protein powders or, if you  really like them, use half a serving instead.

Have a product you love and it wasn’t mentioned here? Let me know in the comments and why you chose it!

P.S. If you aren’t a part of my community, Healthy on a Mission go ahead and ask to join! 

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Jillian McMullen, CSOWM, RDN, LDN

 

Disclaimer: some of these are affiliate links and I may earn a small percentage if you chose to purchase any of the items recommended above. However, I still would be telling you to give them a try without the potential earnings. Feel free to buy them anywhere you wish!

Help! My family won’t agree on the same meal!

So many of us can relate. I know I can.

My husband eats just about anything.

My 7 year old son will, too. But it requires lots of coaxing and positive reinforcement before he will even try it. And still, there are foods he won’t touch. Normal “no touch zone” kid foods – onions, peppers, zucchini, squash, and oddly enough- potatoes (unless they’re french fries.) He loves black olives though, go figure.

Let’s talk about my 4 year old. When he was a baby, he couldn’t get enough. I had to feed him eight ounces of baby food three times a day. He ate it all, pureed turkey included. I was optimistic. Until we introduced table food. You know that saying “they’ll eat when they’re hungry?” It’s not true for this guy. He would rather starve than eat a food that didn’t look right, smell right, or taste right to him. He rarely gets to the “taste right”  stage if it didn’t “smell right.” The kid smells frozen waffles and has the nose of a hound dog on the hunt. I can name about ten foods he will rotate and another ten he likes on occasion.

And for me? Well, I’m not a big meat eater. I’m not fond of leftovers once they’ve been sitting in the freezer for months on end. But other than that, I’ll eat it if I could get the rest of the family to agree. And therein lies the problem. The problem many of you have voiced. In attempts to solve the mystery for myself and to help a fellow momma out, I’ve come up with a few tips (and recipes) to prevent the insanity we all know as dinner.

  1. Set the same time and day to plan your meals for each week. Make it a family meeting. If your husband is like mine and doesn’t care, then at least involve your children. This doesn’t mean you are going to get everyone on the same page for every meal. However, it does mean you are more likely to get everyone on to agree to try each meal. There won’t be any surprises when you set brussel sprouts on the table this Tuesday night because they knew it was coming.
  2. Make easily modified meals rather than two or three separate meals. You probably didn’t have a special meal prepared for you just because you didn’t like what was cooked. I don’t remember ever, not once getting a choice for dinner as a child. If I didn’t want to be hungry, I ate. The only preference that mattered was my dad’s. That’s who my mother cooked for. My parents have been married for 34 years. That tells me something important. For example, we have stir fry meals quite often. My four year old is not going to touch a mixed dish like that. However, he loves rice with butter mixed in. He gets the rice, we get the stir fry on the rice. Same with pasta. He gets butter pasta while the rest of us get a more interesting pasta dish with vegetables and meat sauce. I always offer him the rest on his plate. Why? Because it takes a minimum of seven offerings before you can say your child truly doesn’t like a food item. SEVEN. I can say this with 100% accuracy that it’s been true for my oldest child who now eats cabbage when the first time he literally gagged it down. Remember we are teaching them important rules about nutrition in these early years. I know if my children had a choice, it would be pop-tarts, french fries, and candy all day long.
  3. Opt in for a farm bag co-op. For a low price, you can have farm fresh fruits and vegetables delivered right to your doorstep every week. Usually you do not choose what you get because you truly get whatever is freshly grown in season. I cannot tell you how exciting this is for my children. Often, we get items no one in the family has tried before and it becomes a sweet family experience. Plus, there is something about eating fresh and ripe that just makes fruits and vegetables taste better. Your kids will notice.
  4. Involve them in the cooking process. I know it can be aggravating because they are messy, they do things slower, and you have to take extra steps to make sure they don’t cut a finger off or burn themselves. But if you want your children to eat, let them be a part of the process. The pride they feel in something they created is often enough to get them to at least try it and when they try it, they may go ahead and eat it.
  5. Don’t stress if they’ve tried it, but didn’t eat it. Remember when your parents made you clean your plate? One of the most difficult habits for an overweight adult to break is to not leave food on their plate, regardless of hunger. I assure you, the world hunger problems will still exist regardless if you leave food on your plate. There are organizations you can donate to if you want to make a real difference. We need to be okay with food left on the plate. Children are very good at gaging their hunger and satiety cues, let them do it.

This is hard stuff, I know. But you’ve got enough stress in your life. Dinner shouldn’t be one of them. One day we will all look back on these times as the best in our lives and wonder where it all went. Enjoy your family, their differences and all!

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Jillian McMullen, CSOWM, RDN, LD

 

Stressful words for moms: cleaning

As the caretaker of the household we have a lot of responsibilities.  Keep a clean home, feed everyone nutritious meals, help with homework, referee between arguing children, monitor screen time, bath small children, change diapers, read bedtime stories, pay bills and set a joyful example through it all. If you work outside the home you’re juggling the challenges of employment while doing these things in the time leftover of your day, but by no means are you off the hook from any of it. If you work in your home, in some ways you get less slack for either and should do both better with your “extra” time. If you don’t work well you likely experience zero slack because your “job” doesn’t exist at all.

Over the next several weeks, I’m going to be addressing some of the most stressful words that keep moms on their toes and attempt to offer strategies to make them a little bit easier to hear.

But first, can we all just take a moment of silence for the moms who are pregnant with their first and have no real clue what’s coming? And for the moms juggling a full time job while giving away half their paychecks to the daycare center? And for the moms juggling work at home with a child unplugging their computer and asking for a snack every five seconds? And the longest one for the woman who decided to devote all of her self to caring for her family?

Y’all, it’s all hard. I’ve been in every situation described. The last one I only lasted 22 weeks which was maternity leave, of which I was practically tossing my second child at the daycare like a football I was so ready to re-enter the world of working adults.

When I asked fellow moms what stressed them out the most, the top answers were keeping a clean home, laundry, daycare costs, dinner, and sick days. For the purpose of keeping this post shorter than a novel, I’m going to focus on keeping a clean home and how I’ve managed to do it imperfectly.

1. Use bins, crates, boxes, etc. My kids have so. Many. Toys. To keep my house from looking like their rooms threw up all over the place, we turned the formal dining room into a playroom. In it, there is a 3 shelf system with bins for toys, a storage chest, and a plastic 3-drawer unit. I also keep an extra crate in the living room for stray toys. Both kids beds have built-in drawers underneath as well.

2. Make it a habit to declutter. My life got easier when I started throwing out broken toys and donating clothes, toys, and other items we’ve been saving for a rainy day. A good question to ask is “have we used it in the last 6 months and will we miss it in the next 6 months?” If this process is overdue for you, take it one room a weekend and you’ll be surprised at how easy it is.

3. Break it up and follow a daily schedule so that you don’t have to waste your weekend cleaning the house. What does this look like? You may have seen some floating around online. I’ve tweaked some of my favorite to fit my specific needs to look something like this:

Monday: Clean the bathroom sinks and countertops, more if needed but I loathe scrubbing tubs and showers so hubby usually does this.

Tues
ay: Grocery shopping and planning meals (because I can take my 4 year old to the church Moms Day Out and do this child-free)

Wednesday: Clean kitchen countertops (usually this means I’m decluttering the mail). Empty all trash cans (Thursday is garbage day.)

Thursday: During the spring and summer months, this is lawn day for hubby. I dust (once every 1-2 months), vacuum and mop the inside (mopping every other week).

Fridays: Clean the rabbit cage. I know most of you reading this may not have a rabbit, but if you have routine pet care, this might apply. Anything I didn’t do during the week because I rarely follow this schedule to a tee. Usually fold 1-2 loads of laundry that have piled
up.

Saturdays: laundry (some folding, not all of it) family day

Sundays: church and day of rest

Everyday: We all pick up toys for about 15 minutes before bedtime, I fold a load of laundry 2-3 times a week because it’s never-ending and I can’t remember the last time it was all caught up. And about a year ago, I started making it a point to make the bed every morning.

4. Make sure your home smells good. Everyone’s home has a certain “smell.” I live with 3 boys, a dog, and a rabbit. I’m not confident the “smell” in our home is always good. The thing is, those of us who live there don’t smell it because our noses are accustomed to it. I don’t want guests to be turned off, so I diffuse essential oils r
egularly. Be aware of this. Even the cleanest home could have a dirty feel if it has a “smell” to it.

5. Use natural cleaners. At surface, this may sound like more time, more effort, more money. It’s actually less of all of those things. Most importantly though, my young children can help and when they get silly and start spraying themselves (or each other), I can let them and they still get the job done. No harm done in a little vinegar, water, and tea tree oil shot to the face, after all. My four year old especially enjoys helping. Is it imperfect? Absolutely. Does it get done? Absolutely.

6. Clean as you go. When I take out crafts for the kids, cook, do some unusual project, or whatever the case may be, it really does take stress off if I’m not lazy about it and get it cleaned up as it’s happening. Nobody likes cleaning up a giant mess after the fun is all over.

Lastly, notice how I said I’m doing this imperfectly. It’s all what I strive to do. And sometimes I’m so wrapped up in whatever fun that we’re having that I do find myself cleaning up a giant mess at the end. I never foll
w that schedule every week the way I made it. But you should know that schedule is what I had laid out for myself when I was working full time out of my home and what I still try to follow now that I’m working in my home. I thought I would have a sparkling house when I walked away from my job a year ago. What I found was more guilt in the beginning because it never was. I have a tiny human who needs me. Constantly. When I get extra time (which isn’t a whole lot- right now I’m at McDonald’s to get this done while he’s occupied with their indoor playground), I’m working on my business. It’s a season we are all in. Motherhood is our first job and we do the best we can with everything else. No reason to be guilty about that.

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Jillian McMullen, CSOWM, RDN, LDN

Applying Betty White’s life advice to your weight loss goals

I thought it would be fun to highlight Betty White. I was reading some of her life advice tips and some things that she recommended for having a fulfilling and happy life. Side note: what an awesome thing it is to be somebody that not only turns ninety-five (because that’s always a big deal no matter who you are), but to be somebody who’s ninety-five and to be as alive as she is. To be somebody that people want advice from and to have lived that kind of life where people generally think of you as a great human being. It is just a great accomplishment in general.

She gave some really great advice (and in my Dietitian mind) for how you can make that work right now with your weight loss goals, especially those of you who struggle with emotional eating.

The first one that was notable to me was to stay busy. Busy to her in a good way. She didn’t mean stay busy where it’s all focused on you. Don’t be a busybody out there gossiping, out there making it all about “me me me” and focusing on your problems. What she meant was to be busy in a way where you are focusing on what really interests you in life and indulge yourself in that. Really immerse yourself in your interests and go all out for it. Give your time to what deserves your attention. She used that phrase, “deserves it.” What deserves your indulgence? On a side note, Danielle Laporte’s self-study book, The Firestarter Sessions, goes into excellent detail on what it really means to indulge in the passion that lights you up.

I’m going to be completely blunt here and tell you that when you’re bored, food does not deserve your time. You do not deserve to fill your time up with eating. Indulge yourself in what really lights you up. That’s what you deserve. That’s what Betty White has done with her time. And you can tell by the different things she’s done in her life.

The second one is to get up early. When I think about the people who are consistently active and people that recommend a good time to exercise – it’s always in the morning. Generally speaking the best time to exercise is when you’re going to be consistent at it. But the morning tends to be the best because your kids are sleeping and there’s just not a whole lot going on in the early hours of the morning. She said she gets up at 6:30 am and that’s when she starts her day. You get a lot more done. I think a lot of people just think clearer. If you’ve ever read the book, Miracle Morning – there’s one for network marketers, there’s one for parents, for writers, for salespeople, and there’s one for everybody – there’s a lot to be said about getting up early in the morning. And I have a feeling she probably started her day and still does in such a way that aligns with Miracle Morning.

The last one is to not indulge in regrets. This is where people who are trying to lose weight tend to get stuck in that viscous cycle. Your indulging in the regrets of what you ate, what you didn’t do, failing on that diet, falling of track, and you’re letting yourself stay in it for too long. Indulging in those regrets just keeps you off track. So you end up staying off track for so long that you don’t even know how to get back on track even when you want to.

She gave herself as an example -she’s been married three times. She said “you know what, if I had to do it all over again knowing what I know now, I would have gotten married three times all over again.” She doesn’t indulge in regrets. She doesn’t waste her time focusing on things that don’t deserve her time.

So what is that you’re focusing on, what are you regretting? This is what fuels stress eating. You feel guilty because you ate something that you shouldn’t of eaten, so you eat to make yourself feel better and then you feel guilty even more and then it just becomes another viscous cycle.

To summarize, keep yourself busy by occupying your time with things that light you up. Get up early in the morning – I think we can all agree that it’s before 9 a.m. (often much earlier). And don’t indulge in regrets. Take these tips to heart. I think we can also agree somebody like Betty White knows a thing or two about having a fulfilling life.

Having said all of this, if you have been diligently working at this since the turn of the New Year (or maybe you haven’t) and you’re just plain frustrated right now with your results so far – this may be helpful IF you’re ready to dig in your heels and get to work on it.

Are you? Follow these 10 tips faithfully for the next two weeks (it’s only two weeks) and you will see results – as much as 10-15 lbs gone kinda results.

 

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Jillian McMullen, CSOWM, RDN, LDN

Why you might be struggling to stay awake

We are so exhausted and always wishing we had more hours, more sleep, more time. But sometimes it’s the food choices we make that cause some of the fatigue. If you are consuming lots of convenience foods – i.e. they come in a package, box, or something that can be ripped open and eaten “as is,” it’s convenient. These foods are often high in sugar or refined carbohydrates, low in protein, low in fiber, and low in nutrients. Translation: they create blood sugar spikes followed by crashes, which cause your energy to crash.

Next time you are dozing off at your computer screen, try these high protein and/or high fiber options instead:

1. Greek yogurt with berries
2. Cottage cheese with berries
3. 2 low-fat cheese sticks and a fresh apple
4. 1/3 cup trail mix made with unsalted nuts and dried fruit
5. Lean deli meat (turkey, ham) rolled up with cheese
6. Greek yogurt dip (plain greek yogurt mixed with 1 tsp seasoning) and raw veggies like carrots, cherry tomatoes, celery, cut up bell peppers
7. Peanut butter on celery sticks or apples
8. Hummus with raw veggies
9. Quest protein bar
10. Svelte protein drink

Plan ahead, don’t wait until it’s 3 o’clock in the afternoon and cookies are calling your name or you now need coffee with extra cream and sugar to make it to 5. Have these on hand and ready and you might be surprised how you will find yourself more sustained without the wide blood sugar fluctuations.