We are nearing the end of Week 2 and I have had some realizations...
Cereal is lasting longer. We are measuring it and eating less. The dietitian had said our grocery bill should go down (yeah right!), cereal at $4 a box is definitely making an impact. We are eating less.
I don't think the kids have been getting enough milk in their diet. I would have never known this if not for doing the food diary!! Calcium is needed for their bones. I am not certain I am obtaining what I need either nor Steve. This is something I will be sure to visit with Janet about at our next appointment.
We could shop every other day for fresh fruit and soon for veggies too as the garden produce dwindles down. We are eating more fruit than ever before. We always ate vegetables.
Steve says his realization has been this is hard work, but he feels good! He has a goal and wants to complete it.
I think I am really getting into this exercise thing! I am quietly excited about this. No one is more surprised than me!
Friday, September 30, 2011
Thursday, September 29, 2011
Week Two
This week Steve and I met with Wyatt (separately) to share and ultimately commit to our goals and begin some Resistance Training.
I have chosen the following:
Short Term Goals
1) Tolerate the elliptical for 10 minutes. (3 weeks)
2) Build endurance (3 months)
Long Term Goal
Get off my blood pressure medicine (6 months)
What are my motivators
1) Set a good example (of wellness) for my children
2) Keep exercising so Steve keeps exercising too.
How will I accomplish these goals:
1) Perform my cardio 3-5 days per week at the Y
2) Perform my RT 2 days per week at the Y
What else will I do to increase my activity:
1) Walk with my friend Nancy 2 days per week and when she cannot, go to the Y for cardio.
My before photo:
Steve has chosen:
Short Term Goal
1) Work out at the YMCA every day.
Long Term Goal
Lose 25 pounds (6 months--March 27th)
What are his motivators
To be healthy for his children.
How will Steve accomplish these goals:
1) Cardio workout (min 30 minutes) 6 days a week with one recovery day.
2) Ride the bike at work (3 blocks) to the gym stairs and walk up and back down as quickly as possible (there are 79 stairs!) during lunch break.
3) Stay away from the vending machine completely--no pop, no snacks and properly pack a lunch with veggies, fruit, and a wholesome snack.
Steve's before photos (he requested the side shot):
:
Wyatt then showed us how to do sets of exercises on 5 machines (Resistance Training) followed by some important stretching exercises. He asked we do this twice per week.
I have chosen the following:
Short Term Goals
1) Tolerate the elliptical for 10 minutes. (3 weeks)
2) Build endurance (3 months)
Long Term Goal
Get off my blood pressure medicine (6 months)
What are my motivators
1) Set a good example (of wellness) for my children
2) Keep exercising so Steve keeps exercising too.
How will I accomplish these goals:
1) Perform my cardio 3-5 days per week at the Y
2) Perform my RT 2 days per week at the Y
What else will I do to increase my activity:
1) Walk with my friend Nancy 2 days per week and when she cannot, go to the Y for cardio.
My before photo:
Steve has chosen:
Short Term Goal
1) Work out at the YMCA every day.
Long Term Goal
Lose 25 pounds (6 months--March 27th)
What are his motivators
To be healthy for his children.
How will Steve accomplish these goals:
1) Cardio workout (min 30 minutes) 6 days a week with one recovery day.
2) Ride the bike at work (3 blocks) to the gym stairs and walk up and back down as quickly as possible (there are 79 stairs!) during lunch break.
3) Stay away from the vending machine completely--no pop, no snacks and properly pack a lunch with veggies, fruit, and a wholesome snack.
Steve's before photos (he requested the side shot):
Wyatt then showed us how to do sets of exercises on 5 machines (Resistance Training) followed by some important stretching exercises. He asked we do this twice per week.
Wednesday, September 28, 2011
The Ripple Effect
Today I came to the realization how our challenge is impacting others around us. Thinking back I noticed this first last weekend. I needed to make a quick stop to get something at the grocery store after Xavier's football game. We had Emma, Alexis's best friend along. We walk into Hyvee and Alexis begins to go down the aisles demonstrating all her knowledge of NuVal scoring. Her rendition was complete with giggling and drama especially if the NuVal score was low. Box macaroni and cheese (4) was a very dramatic stop. How could this be, its the kids favorite thing to eat!! Not only was unsuspecting Emma getting an education, so were some other Hyvee shoppers. I got the impression some did not know about the scoring system!
My dear friend Nancy is my walking buddy. We walked all summer most Thursdays and Fridays. Exercise is always funner with a friend. She too has had a Y membership for years but has not been a consistent user.
Due to my participation in the challenge and my tidbits of conversation about what we are doing, she has started back at the Y. She cannot exercise consistently at the same time as me but she is motivated to now to start back at it. We have similar thoughts about Zumba and Body Vive. Looks fun, its a workout, but its lots better to work out in the Cross training room and not have to feel peer pressure with the required moves of those classes hiding in the back row. Besides if you choose just the right elliptical to work out on there is not even a mirror so you don't have to see yourself! Yeah for Nancy--way to get back at it!
Another good friend says "If your busy family and all you have going on can do this, anybody can!"
It will be interesting to watch for additional ripples.
My dear friend Nancy is my walking buddy. We walked all summer most Thursdays and Fridays. Exercise is always funner with a friend. She too has had a Y membership for years but has not been a consistent user.
Due to my participation in the challenge and my tidbits of conversation about what we are doing, she has started back at the Y. She cannot exercise consistently at the same time as me but she is motivated to now to start back at it. We have similar thoughts about Zumba and Body Vive. Looks fun, its a workout, but its lots better to work out in the Cross training room and not have to feel peer pressure with the required moves of those classes hiding in the back row. Besides if you choose just the right elliptical to work out on there is not even a mirror so you don't have to see yourself! Yeah for Nancy--way to get back at it!
Another good friend says "If your busy family and all you have going on can do this, anybody can!"
It will be interesting to watch for additional ripples.
Tuesday, September 27, 2011
With Change Comes New Ideas!
I swear I am not getting paid to do this, I just want to show you some really great stuff. Moving to these food choices are not hard for our family. We have been eating on the healthier side for some time. We make our own 7 grain bread, can a lot of vegetables from our good size garden, and don't eat out more than once a week. We have been dabbling in organic food choices for a couple of years. One thing we don't do well is fish. Steve is not a fan. When I do cook it, the kids love it.
Now for some new things we have tried this past week.
Prior to our first meeting I inquired of Janet our Hyvee dietitian...what are some peanut butter alternatives for in the kids lunches everyday (knowing that peanut butter is tasty but perhaps too high in fat). She suggested we try Sunflower Butter! Guess what the kids love it! The first day they tried it with banana slices on it. Tomorrow they are taking dill pickles!
Another suggested item was the "Fold-its" below. As Janet explained, the bread aisle is a bit of a disappointment in regard to NuVal scoring. Nothing higher than a 32. Now I wonder if even baking our own 7 grain bread is worth the effort! I do know I guess there are no preservatives in it so that is healthier for the family. You might wonder how a busy family of 7 with 2 working parents bakes their own bread. We tag team it. Steve adds the ingredients to the bread machine on my que. He has it down to a science. When its done raising in the bread machine he (or I) take it out and shape it and place it in a bread pan. Now it raises again. Aprox 30 minutes later it goes into the oven for 35 minutes. I digress. "Fold-its" are pretty cool, they have a fold in the center and a cute shape. Reminds me of a pita but its a flatbread. Only 90 calories and an excellent source of fiber and Omega 3's says the package. $2.99 for 6. (Found in the deli by the way) Works for us once and awhile but not daily. By the way, the kids liked them!
During our family tour of the NuVal scores in the aisles of Hyvee Steve said "I always thought we were doing a good job choosing cereal for the kids" (wheaties, raisin bran, cheerios, Honey Bunches of Oats with Almonds). Another eye opener. Luckily the kids do enjoy oatmeal (NuVal 60) on a regular basis. Janet suggested we try a 5 grain hot cereal (NuVal 93) and we discovered on our own a cereal from our childhood past in the Health Market section--puffed wheat (NuVal 89). The puffed wheat you could even eat as just a snack (not sticky). Both were hits with the kids and the bonus is both contain protein to make breakfast last a bit longer.
Last but not least my personal favorite, Kashi granola. For the past year since starting to experience a change of life I have been eating greek yogurt for breakfast with mixed in homemade granola (a crock pot recipe with all good ingredients like coconut oil, honey, rolled oats, dried apples, raisins, and cranberries) and flax meal. Trying to add vital ingredients to my stressed adrenals! This kashi granola is so wonderful! And not over priced (remember I only get 1/2 cup!).
Now for some new things we have tried this past week.
Another suggested item was the "Fold-its" below. As Janet explained, the bread aisle is a bit of a disappointment in regard to NuVal scoring. Nothing higher than a 32. Now I wonder if even baking our own 7 grain bread is worth the effort! I do know I guess there are no preservatives in it so that is healthier for the family. You might wonder how a busy family of 7 with 2 working parents bakes their own bread. We tag team it. Steve adds the ingredients to the bread machine on my que. He has it down to a science. When its done raising in the bread machine he (or I) take it out and shape it and place it in a bread pan. Now it raises again. Aprox 30 minutes later it goes into the oven for 35 minutes. I digress. "Fold-its" are pretty cool, they have a fold in the center and a cute shape. Reminds me of a pita but its a flatbread. Only 90 calories and an excellent source of fiber and Omega 3's says the package. $2.99 for 6. (Found in the deli by the way) Works for us once and awhile but not daily. By the way, the kids liked them!
Monday, September 26, 2011
Where Have We Been (and gone) in 7 Days
This Healthy Family Makeover Challenge is the kick start we need and the program we have been looking for. We keep talking about lifestyle changes, we keep discussing what we can do to increase our activity. We don't need to win this challenge. We have already won--we are being shown how to change our eating habits and incorporate exercise into our very busy life!
Now we have a plan!
One of the past barriers to exercise has been what to do with the kids while we workout. On Mondays and Wednesdays there is a Kids Fit class from 5:30-6:30 (included in the Y membership fees) so I can work out unencumbered! Cariyana is not a big participant so sometimes she goes to Child Watch. The other kids enjoy playing football or kickball or whatever with other kids lead by a youth.
As an added bonus of the challenge Wyatt is going to teach the kids to play racquetball so that on other evenings I can workout and they can play racquetball, play in the gym, or play pool or ping pong. Other than Child Watch I had no idea the kids could be without my supervision and be OK.
After our meeting with the dietitian we toured Hyvee as a family to compare NuVal scores. We all got quite an education! The scoring system is so easy even the kids get it! Broccoli (fresh and frozen is 100), most breads score in the 20's and 30's, peanut butter 20, jelly and honey scores 1 (my kids love peanut butter and jelly or peanut butter and honey sandwiches in their sack lunch), spinach (raw 100, canned 76)! Janet gave us a sample of sunflower butter to try in lunches (NuVal score 41)! We have some ideas how to eat healthier! More examples of our changes, later.
During our walk around, we saw Sharon cooking samples of trout (and frog legs). Why did I never know trout tasted like salmon. I love salmon, always have! Trout is easy to cook and its milder tasting than salmon. The kids all love trout! We need two servings of fish per week. Now to convince Steve!
Now we have a plan!
One of the past barriers to exercise has been what to do with the kids while we workout. On Mondays and Wednesdays there is a Kids Fit class from 5:30-6:30 (included in the Y membership fees) so I can work out unencumbered! Cariyana is not a big participant so sometimes she goes to Child Watch. The other kids enjoy playing football or kickball or whatever with other kids lead by a youth.
As an added bonus of the challenge Wyatt is going to teach the kids to play racquetball so that on other evenings I can workout and they can play racquetball, play in the gym, or play pool or ping pong. Other than Child Watch I had no idea the kids could be without my supervision and be OK.
After our meeting with the dietitian we toured Hyvee as a family to compare NuVal scores. We all got quite an education! The scoring system is so easy even the kids get it! Broccoli (fresh and frozen is 100), most breads score in the 20's and 30's, peanut butter 20, jelly and honey scores 1 (my kids love peanut butter and jelly or peanut butter and honey sandwiches in their sack lunch), spinach (raw 100, canned 76)! Janet gave us a sample of sunflower butter to try in lunches (NuVal score 41)! We have some ideas how to eat healthier! More examples of our changes, later.
During our walk around, we saw Sharon cooking samples of trout (and frog legs). Why did I never know trout tasted like salmon. I love salmon, always have! Trout is easy to cook and its milder tasting than salmon. The kids all love trout! We need two servings of fish per week. Now to convince Steve!
Sunday, September 25, 2011
Week One Cont'd
Steve and I met with Wyatt at the YMCA for a one hour session each. Time for measurements, vital signs (my resting heart rate is lower than Steve's!!), and of course a weigh-in. He explained what our ultimate goal will be 5 days of workout and 2 days of weight training. He also explained how the heart works, about our core, and some very important information about warming up and stretching those muscles. He also shared how important it is for the kids to run and jump to build stronger bones packed with calcium for lesser chance of injury in their life. Steve and I have missed that important time of making our bones stronger. Our focus next week will be to learn our exercises for weight training. First, our family physicians must sign a release. Meanwhile, we will continue with our 30 min. workout (just get in and get out--I like that!) on the treadmill and if I ever master enough endurance, 10 min on the elliptical! Our assignment is to come up with 2 short term goals and one long term goal by next week!
We (the whole family) met with with Janet Macon our West Locust Hyvee dietitian. WOW! did we learn a lot in 1 hour and 10 min. Lots of takeaways!! Too many to list here! No more food pyramid now its MyPlate (a visual for portion control), Hyvee has adopted the NuVal scoring system (the Higher the NuVal score the Better the Nutrition), Omega 3's, and 5-A-Day! We chose three goals for our family for the next 8 weeks:
Record all serving sizes.
5 servings of fruits and vegetables for each member of the family.
Record the NuVal score of at least 6 of the foods we have eaten today.
Here we go!
We (the whole family) met with with Janet Macon our West Locust Hyvee dietitian. WOW! did we learn a lot in 1 hour and 10 min. Lots of takeaways!! Too many to list here! No more food pyramid now its MyPlate (a visual for portion control), Hyvee has adopted the NuVal scoring system (the Higher the NuVal score the Better the Nutrition), Omega 3's, and 5-A-Day! We chose three goals for our family for the next 8 weeks:
Record all serving sizes.
5 servings of fruits and vegetables for each member of the family.
Record the NuVal score of at least 6 of the foods we have eaten today.
Here we go!
Wednesday, September 21, 2011
Week One
Saturday, September 17 we were introduced as the West Family YMCA and the West Locust Hyvee Healthy Family at Browning Field in Moline where the QC Healthy Families Event was held. Lots of family fun--Punt, Pass, & KIck, bounce house, kite flying, free food, and a health fair. There we met our Wellness Coach from the West YMCA, Wyatt. With so many of us, he will have a challenge on his hands! More info Monday with Wyatt.
Monday, September 19 we all met with Wyatt our Wellness Coach. Steve went alone before work. The kids and I went at 5. The expectations of the Family Makeover Challenge were explained. We must workout 3 days each week. Points are earned on a daily basis. We need to meet with Wyatt weekly. Wyatt set us up for two free months of membership along with half price membership for a year! We will meet with Janet Macon, Hyvee Dietitian every other week for one hour. We need to set 3 goals. We need to take photos of our pantry, the refrigerator, and before photos of the family. We also need some photos of us doing family activities and eating together. Nelson Chiropractic will provide us with services during the challenge! We received a tour of the West YMCA. Then Wyatt showed Mom (and Dad) how to use the treadmill and elliptical. The expectation is that we workout once before we meet again the end of this week. Wyatt suggested a program called Kids Fit for the kids. Meets Mondays and Wednesdays from 5:30-6:30--kids go there (its free) and mom can work out while the kids are supervised! Friday Wyatt intends to teach the kids to play racquetball so they could play racquetball or attend open gym while Mom works out! Cariyana hung with the kids for a bit of Kids Fit and then sampled the Child Watch area. Two-hand touch football was a "little over her head!"
At the end of the challenge all the Support members will meet and decide who the winning family is. The winning family accrues $250 cash and $250 in Hyvee gift cards, second place and third place are lesser amounts of cash. 4th and 5th place win two massages from Nelson Chiropractic. We have already "won". We have received gift enough in the Wellness Coaching and Dietitian advice! This will be life changing for our family!! The timing is right!
Karen and Steve's first assignment. Workout at least once before meeting with Wyatt the end of the week.
Tuesday, September 20th Steve and I got up at 5:30 am to walk together in our neighborhood. We had talked that this was one thing we could do together. We walked in the dark for 20 minutes. We got some great UNINTERRUPTED talk in! Something that is difficult at times with a large family and parents who work separate shifts! In addition, Steve walked on the treadmill 30 min at the YMCA before he went to work. I walked on the treadmill at 5pm. I was scared to death someone I knew would be there that I knew or that I would fail in someway. The treadmill made me anxious, not really feeling comfortable with the surroundings, etc. I managed the treadmill on 3 (incline) and 3 (speed) for 30 min. HR 135. After I tried to do the elliptical. 2 minutes is all I managed. The elderly woman next to me did 30 minutes on hers! I might need a refresher from Wyatt. Its hard work! I am definitely not comfortable on it. Something to get used to I guess.
Wednesday, September 21st Steve worked out prior to going to work. At work today I noticed my neck and shoulders and upper arms were stiff. I presume from me holding on to the treadmill. Steve says I am not supposed to (hold on)? I missed that message! I texted Wyatt. He told me this was muscle soreness, not to baby it and just keep being active and I would feel better as the week goes on. Today I tried to sneak in a workout during Xavier's football practice. The stars were aligned just right. I made it to the YMCA (but a bit late) with Alexis and Joe. I checked Joe in at Kids Fit (kickball today) and Alexis went to Zumba! Just enough time to do the treadmill, no eliptical. Just not enough time. HR 130. I guess I need to increase my settings!! Teh good news is I am feeling more secure on the treadmill. I was able to keep one hand free and and just barely hold on with my right hand. I had to check Joe out of Kids Fit early and Alexis out of Zumba in order to hurry back to Blue Grass to get Xavier from football. As the weather progresses to winter, sneaking in a workout might not work! We shall see.
Monday, September 19 we all met with Wyatt our Wellness Coach. Steve went alone before work. The kids and I went at 5. The expectations of the Family Makeover Challenge were explained. We must workout 3 days each week. Points are earned on a daily basis. We need to meet with Wyatt weekly. Wyatt set us up for two free months of membership along with half price membership for a year! We will meet with Janet Macon, Hyvee Dietitian every other week for one hour. We need to set 3 goals. We need to take photos of our pantry, the refrigerator, and before photos of the family. We also need some photos of us doing family activities and eating together. Nelson Chiropractic will provide us with services during the challenge! We received a tour of the West YMCA. Then Wyatt showed Mom (and Dad) how to use the treadmill and elliptical. The expectation is that we workout once before we meet again the end of this week. Wyatt suggested a program called Kids Fit for the kids. Meets Mondays and Wednesdays from 5:30-6:30--kids go there (its free) and mom can work out while the kids are supervised! Friday Wyatt intends to teach the kids to play racquetball so they could play racquetball or attend open gym while Mom works out! Cariyana hung with the kids for a bit of Kids Fit and then sampled the Child Watch area. Two-hand touch football was a "little over her head!"
At the end of the challenge all the Support members will meet and decide who the winning family is. The winning family accrues $250 cash and $250 in Hyvee gift cards, second place and third place are lesser amounts of cash. 4th and 5th place win two massages from Nelson Chiropractic. We have already "won". We have received gift enough in the Wellness Coaching and Dietitian advice! This will be life changing for our family!! The timing is right!
Karen and Steve's first assignment. Workout at least once before meeting with Wyatt the end of the week.
Tuesday, September 20th Steve and I got up at 5:30 am to walk together in our neighborhood. We had talked that this was one thing we could do together. We walked in the dark for 20 minutes. We got some great UNINTERRUPTED talk in! Something that is difficult at times with a large family and parents who work separate shifts! In addition, Steve walked on the treadmill 30 min at the YMCA before he went to work. I walked on the treadmill at 5pm. I was scared to death someone I knew would be there that I knew or that I would fail in someway. The treadmill made me anxious, not really feeling comfortable with the surroundings, etc. I managed the treadmill on 3 (incline) and 3 (speed) for 30 min. HR 135. After I tried to do the elliptical. 2 minutes is all I managed. The elderly woman next to me did 30 minutes on hers! I might need a refresher from Wyatt. Its hard work! I am definitely not comfortable on it. Something to get used to I guess.
Thursday, September 15, 2011
In the Beginning....
It all began when Steve came home with the application...."Honey, we can do this!"
And so I wrote our essay....
We are a very busy family of seven with parents who work full-time on separate shifts. Both parents are middle aged and developing health concerns "easily?" remedied by diet and exercise. If only there was more time in a day! It is difficult to incorporate those lifestyle changes and still carry on with the rest of our commitments. In addition, two of our five children have reason to incorporate more or less food into their diet based on their weight.
We think we eat pretty well and know we eat together more often than most families. Our family is not finicky and is very open to all kinds of foods. We have a large garden and try to incorporate as many healthy items as possible. Recently we started exploring organic food choices but have been overwhelmed by what is available. Planning meals is not as difficult as shopping and portion control.
We have a current YMCA membership and have for many years. We pay the monthly fees but it has gone unused except for utilizing the pool for swimming lessons. Generally the membership is utilized a bit more heavily in January and February with lofty New Years resolutions.
We know we need a more active and healthy lifestyle. Please show us how.
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