Getting Kids to Eat More Fruit and Veggies

 
Wash it, cut it up and put it out.

I could just end the post there.  Seriously, sometimes it is just that easy.

One of my kids asked for blueberries, so I bought a pint.  Few days later, the pint still sat sadly untouched in the fridge.  So, I took it out, rinsed the berries and put them in a bowl on the counter.  Gone that afternoon.

We could have apples in the produce drawer for weeks, but if I pull them out and slice them, the kids will eat them.  I've seen some parents pack whole oranges in their kid's lunches.  Are they truly surprised when their child doesn't eat it?  I wouldn't even peel an orange if I only had 15 minutes to eat. 

Even works with veggies.  I buy a head of cauliflower, rinse it and cut it up.  My youngest gobbles it up.  I know it won't always be this easy.  Raw broccoli is still a hard sell in our house.

There are some schools of thought (my Mom) that believe that teenagers should be self-sufficient and be able to prepare their own food.  Well, anyone who actually has a teenager knows that is highly unlikely.  So, I suck it up and do the 2 minutes of work for them knowing I feel better when they eat their fruits and vegetables.

Rowing Past The Competition

Even after years of lifting, my upper body is still pretty scrawny.  My hubby calls me T-Rex because of my disproportionately developed legs compared to my relatively small arms.  So, I love any workout that utilizes my arms and back.  Enter, the rowing machine.  

The other day, I was rowing at a decent pace, but not really pushing myself.  Until...another rower hopped on the machine next to me.  She was about my age, fit and blond.  I immediately started rowing faster and harder.  I watched how fast she was rowing and could tell she was also watching me.  I had originally intended to row for ten minutes, but stayed for fifteen.     

As women, we aren't always encouraged to be competitive, but in sports all bets are off.  I ride harder in my Spinning classes when my girlfriends are riding too.  When other women are lifting nearby, I push out a few extra reps.  I want to be the best, the strongest, the fittest...for me and my own personal satisfaction.   

Morale of the story:  If you are having trouble getting motivated, try working out with someone else...especially someone who pushes you past your comfort zone.  

Ask FitRinny - Where does fat go when I lose it?

Question:  When I lose weight, where does it go?  Bodily functions and sweat?  Does it evaporate?  Where does all that ‘stuff’ go?

Answer:  Everyone has a set number of fat cells determined by genetics.  These fat cells have an almost unlimited capacity to store fat.  They expand when you gain weight and shrink when you lose it.  So when you are thinner, you still have the same number of fat cells, they are just smaller.  Some people have more trouble losing weight because they were blessed/cursed with more fat cells.  For most of us, this set number of fat cells only increases with pregnancy or by gaining A LOT of weight.  The only way to reduce the number of fat cells is through liposuction, but then if you gain weight, it will just get stored in the remaining cells elsewhere.  

Think of fat as stored fuel.  When you are dieting and losing weight, your body is in caloric deficit.  Thus, it taps into these fat reserves.  It uses the fat to fuel bodily functions and then excretes waste through sweat and urine.  

Have a question?  Email me at FitRinny@gmail.com.

Testing the 3 Bite Rule

My Mom always told me about the "Three Bite Rule" -- that 3 bites of something would satisfy a craving without going completely off plan.  I usually ignored her, wolfing down the entire dessert, only to feel sick afterward.

Today, after having a wonderful lunch, I was craving chocolate.  I decided to test the theory with some dark chocolate peanut m&ms.  And it worked!  I savored each bite and by third, felt the good chocolaty rush.  I didn't need to eat the entire bag. 

I know this approach won't work every time...I just can't see myself taking 3 bites of tortilla chips or french fries, but it seems especially handy after a big meal, when you really just need a taste of something sweet.

Food Makeover Courtesy of Jamie Oliver

Americans love makeover TV.  Extreme Home Makeover, What Not to Wear, heck even car makeovers with Pimp My Ride.  I especially love weight loss makeovers ala Celebrity Fit Club or Biggest Loser.  Seeing the light bulb go on and then watching how participants triumph over their exercise and nutrition demons is inspiring.  Makes those watching believe they can do it too. 

Last night, Jamie Oliver's Food Revolution aired on ABC.  Jamie is a British chef who is on a mission to change how Americans, especially children, eat.  He choose to start the American movement (he already is working on England) in Huntington, West Virginia -- the unhealthiest city in the world.  Huntington not only has the highest obesity rate of any town in the US, they also appear to have some of the angriest, most negative and most change adverse people around.   Although this show isn't a typical weight loss makeover show, it is bigger.  It is about planting a seed of change that could have a positive health impact on all those featured and all who watch.

The show began with Jamie attempting to alter an elementary school lunch program.  Not sure about you, but I remember my lunch ladies being pretty set in their ways.  One in particular even gets offended when Jamie calls her a "lunch lady."  The cooks, as they prefer to be called, proudly defended serving pizza for breakfast and potato pearls (don't ask).  Although I felt badly for Jamie, I also sympathized with the cooks -- they had a job to do and budget to meet.  

What I liked most about the first show was how it made me really think about what I serve my kids and what they might be eating at school.  Thankfully, I pack my little one's lunch every day, but what about the older kids who make their own choices?  It also sparked conversation between my hubby and I about why people resist change, as well as what other challenges Jamie will face in coming weeks.  We were wondering...

• How do you offer fresh foods at school while keeping on budget and without increasing staffing needs?
• How do you get kids to choose healthier options when the less healthy options are still being offered?
• How do you convince parents to change eating habits at home, especially when budget is a factor?

I can't wait for the full premiere on Friday to see how Jamie tackles these issues and more.  For more information about Jamie Oliver and his food revolution, check out his site:
http://www.jamieoliver.com/campaigns/jamies-food-revolution

FitRinny Fave - Trident White Cool Colada Gum

I admit it...I am addicted to Trident White Cool Colada Gum.  I know which stores carry it and which don't.  I even just became a fan on Facebook. 

Sweet and refreshing, it is perfect after a meal (especially when trying to avoid dessert).  It also retains its flavor and doesn't get stale.

Not All Personal Trainers are Created Equal

I was at the gym this weekend and watched this poor woman doing lunges with horrific form, knowing her knees would be singing the next day.  The worst part was that she was working with a trainer and he didn't even correct her. 

There are some really great personal trainers out there, but there are also some doozies.  How can you tell which is which, especially if you are a gym newbie?  Here are some tips:

• Check out their physique.  Are they fit?  If not, move on.  My old gym had this male trainer who was obese...that is like a doctor who smokes.   
• Watch them, both while they are training a client and during their own workout.  Do you like the moves and exercises they use?  Do they push their clients?  Do they seem upbeat?   
• Some experts might say to check their personal training certification, but that isn't always a sure-fire bet.  There are many certified trainers that I wouldn't work with.    

Once you pick one and start working with them, 

• What is the initial meeting like?  Did they ask questions?  Is there a questionnaire?  Did they take stats?  Measurements?  Or did they just jump into a workout without any background?
• Did they help you set clear goals with time lines?
• Are you required to sign a long-term contract?  If so, don't do it.
• How do they prepare for your sessions?  Do they come to the workout with a plan?  If you hear "what do you want to do today?" walk away and find another trainer. 
• Do they talk about nutrition and diet?  Although personal trainers are not typically nutrition experts, they should at the very least discuss your diet and how it will impact your goals.  Most of us cannot achieve our fitness goals without altering our diets.    
• Do they focus on you?  Or are they looking around, chatting with others during your workout?

After workouts, 

• Are you sore, but not too sore? 
• Are they accessible outside the gym?  Cell phone, email?
• Are you seeing results?