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New Story Title Mom’s Diet Downfall: The On-the-Go Eating Disorder

Mom’s Diet Downfall: The On-the-Go Eating
Disorder

If you’re a mom, there’s a good chance this one simple word describes your
life: busy! And when moms get busy, they tend to put their health needs at
the bottom of the to-do list.

Studio 5 Health and Fitness Contributor Melanie Douglass shares three
common diet downfalls for women and how they can conquer them.


If you’re a mom, there’s a good chance this one simple word describes your
life: busy! And when moms get busy, they tend to put their health needs at
the bottom of the to-do list. After talking to women about food for over
15 years, I’ve learned a few things. There are some common downfalls…
and some super easy ways to combat them. For example:

Common Downfall #1: Skipping breakfast

Funny! We always worry about our kids getting breakfast and then find
ourselves eating whatever we can grab in .02 seconds as we race out the
door (if anything). Breakfast is just as important for moms as it is kids.
Eating a decent breakfast starts your day on a healthier note, leading to
healthier choices throughout the day. In fact, here’s how to really start
your day right:

· Start your day with energy! By that, I mean, start with a decent
breakfast and a quick 15-minute workout.

o Wake up and do 15 minutes of exercise:
. 100 pushups
. 100 squats
. 100 crunches
. or, walk for 15 min, cycle, do a dvd program, run up and down your
stairs… anything create some sweat!

o Then, eat something for breakfast!
. Instant “regular” oatmeal (not flavored)
. whole-wheat toast with peanut butter
. banana and greek yogurt
. Kashi Heart to Heart cereal
. Handful of almonds and string cheese

Trust me! If you can take 15 minutes for yourself in the morning, you will
feel so much better. Starting healthier, leads to healthier choices
throughout the day… and even if it doesn’t (if you still hit the donut shop
or the fast food restaurant) you’ll have some cardio and healthy foods to
counterbalance those choices.

I know the feeling of putting off healthy food/exercise… if you don’t get it
done in the morning, you think, “I’ll do it later… I’ll do it later… I’ll do it
later” – pretty soon you find yourself feeling overwhelmed, unsuccessful
and in a rut. The best way to break it and center yourself is to get it done
in the morning, check it off your list and you’ll feel GREAT and not have to
think about it all day long.

Common Downfall #2: Missing out on Fiber

Most moms are getting about 10 grams a day and our bodies need 25 – 30
grams. Fiber is not just for digestive health. Think of fiber as finding
water in a desert. Once you find water, you find greens, life, and many
other life-enhancing things. Fiber does that with your food. It brings
nutrients (protein, vitamins, minerals, etc) that you need to feel your best.

Try to eat one, good source of fiber at every meal. Good sources:
· beans (canned, rinsed are great in tortilla, salads, plain, etc)
· nuts (any kind, even salted! just eat 1 – 2 handfuls per day)
· whole grain bread (look for >5 grams per slice)
· whole grain cereals (look for >5 grams per cup)
· whole-wheat pasta
· fruits and veggies (whatever you eat now, just think more, more, more!)

Common Downfall #3: Eating and Driving

Eating in the car makes us feel anxious and rushed, which leads to anxiety,
elevated stress hormones, and even high blood pressure. Additionally, we
mindlessly eat endless portions (like from a bag of pretzels) in the car…
and tend to eat more processed foods that come from a box, bag, or
package.

Try to eat at home, the office, or when you can sit down for two minutes
and enjoy your food. If you find yourself hungry in a car, tell yourself you
can “eat later” and wait until you can assemble a few healthy foods into
something that will give your more energy without weighing you down (like
apples and a sandwich, etc). If you are hungry, it’s only for a couple hours,
and I promise you will not starve! Hunger is not a bad thing… in fact, we
should wait for hunger more often before shoving food down our throats!


For more info, or if you need help with your diet, email Melanie Douglass:
melanie@tonicfit.com

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