Confession

My long weekend of dietary debauchery has ended. I haven’t entered a single meal, snack, or beverage in to my food diary since Friday morning. I didn’t have to. I knew what I was doing. It’s called “self-sabotage”. A short list of my nutritional transgressions include, a snow cone,  Senor Tequila's Enchiladas Suprimas, half a pan of double fudge brownie(s), a chili-cheeseburger, onion rings, at least 5 of my husband’s delicious smoked ribs….. You get the picture.  There’s more, but I can’t bring myself to put it all in print.

I have no apologies for straying from my normally healthy diet.I am a Dietitian. We are totally human. There are two schools of thought about “permissible indulgence”.  One of my college professors ate exactly 2 tablespoons of ice cream every day.  I know a lot of people who have tiny portions of their favorite treat every day. And as long as the portion is small, it doesn’t interfere with your nutrition or total calorie count. I like to include a small treat into my weekly meal plan (not daily). However, the real indulgences for me are holiday meals and eating out (see previous blog for more on this).  So my idea of “permissible indulgence” is this; a 2-3 day binge on my favorite un-healthy foods limited to 2 or 3 times per year. If it’s Thanksgiving or Christmas, I may eat pumpkin pie for breakfast, and (my favorite!!) a sandwich made of leftover ham, sweet potatoes, and home-made dinner roll until these items are gone, YUM!!!

So, I’ve used up one of my food benders for the year. I feel bloated, tired, and a little like I should be working out right now instead of typing.  Starting today, it’s back to my usual healthy and tasty diet. I will be completing my food diary (I like to keep my calorie count between 1300 and 1500 per day). I will continue my routine workouts. There will be lots of fruits and veggies, lean meat, and whole grains, and I will LOVE every bite!!

The moral if this story: No matter what your goals are, If you stray from your path, don’t berate yourself and order another banana split. Just tell yourself, “ok, that was fun, and now I’m done”, and then get yourself back on track.

Happy eating, friends!!

Gym Anxiety and Motivation Deficiency: Totally Curable Conditions

Ok, I’m going to tell you a story about this woman I know who was not overweight, but in pitiful physical condition. I, I mean SHE, couldn’t run around the block much less 5K like her friends. This woman had terrible gym anxiety. The weights, cardio machines, benches, and contraptions were intimidating. This anxiety translated into really limited workouts; 20-30 minutes on the elliptical machine or treadmill a couple of times a week…..that was about it.

So, how does a person get over these mental and physical hurdles? My answer was a personal trainer. In just 6 weeks of working with a Philip Nation twice a week, I was getting a solid, well rounded workout. And probably the most valuable lesson learned after 12 weeks was that I am stronger and can do a lot more than I ever thought I could. How many times did I say “I don’t think I can pick that up”? His response: “just try it”. Almost every time, he was right.

Today I am running 2 miles 2-3 times per week and strength training 2 times per week. My favorite jeans fit beautifully, and that muffin top is almost goneJ

Is it pricy? Yes. Is it worth it? ABSOLUTELY WORTH EVERY PENNY!!

How do you get started with a personal trainer? I’ll start by recommending my personal trainer Philip Nation. Yes the story above is about me, and Philip is responsible for my improved strength, cardio endurance, and confidence.

Check out Body Masters Fitness & Training. I love this place! The membership is affordable, and it is far and away the cleanest gym I’ve ever been in.  And they can help connect you with a trainer that can meet your needs.

Another option is a local boot camp. I recommend Tulsa Adventure Bood Camp.  It's a lot of fun and appropriate for all fitness levels.

If you’re more self-motivated than I, get some friends together and try a Couch to 5K program.  

Invest in your fitness. You are totally worth it, and it WILL pay off in the long run.

**I have not received any compensation for these endorsements. They are just great people, places, services!

I let my son eat school lunch?!?!?!

School is almost out here, and my son is very tired of eating his box lunch every day. And to be honest, I’m pretty tired of making it. Last Friday, for the first time in 2 years, I let him skip the cold box lunch for the school lunch. I had reservations about this because the lunch menu is rarely healthy and balanced. In this last month of school, processed instant mashed potatoes, chips, tater tots, or French fries will be served 9 times. Some kind of extremely processed meat (hotdogs, little smokies, steak fingers, fish sticks…) will be served a total of 11 times. Out of 18 school days this month, that seems excessive.  I don’t want to be unfair. Milk and salad bar are available daily. Of course children can choose from plain milk, chocolate milk, or strawberry milk. Guess what the average first grader chooses (by the way, flavored milks can contain more sugar thank a regular soda).

 I do see some improvement since my school days, but considering the rapidly increasing rate of obesity in children it seems that more proactive changes are needed. This article highlights the USDA’s new rules for school breakfast and lunch offerings http://www.kptm.com/story/14640042/us-pushes-school-cafeterias-toward-healthier-offerings. While I appreciate the need for taking “baby steps” in making big changes, I worry that my children will be in college by the time a truly healthy school lunch is offered.  

So, my hat’s off to all you moms and dads who pack healthy lunches for your kids every day.  Keep up the good work, and enjoy your summer break! I know I will!

Farmer's Markets

I can’t believe my family has waited this long to get to a farmer’s market this year! The Cherry Street Farmer’s Market officially opened on April 4^th (Wednesday) this year.  Why do I LOVE the farmer’s market? There are so many reasons. First, I like giving my kids an opportunity to see and talk with the farmers, bakers, and shop owners that grow and prepare the foods we eat. They are so much more interested in the healthy foods I want them to eat when they have an idea of where the food comes from. Second, there are no Twinkies, Hoho’s, pop tarts, or sugary cereals. These abominations do not exist at the farmer’s market, because they come from factories not kitchens. Third, there is the opportunity to support local farmers and businesses.  And last but not least, fresher than fresh produce! That lettuce has not been on a truck for 3 days, held in the back room for a day and sitting in the produce cooler for 2 more days.  It was picked yesterday (maybe this morning).

So get a little closer to the source of your food. Check out one of these local farmer’s markets soon! http://www.kerrcenter.com/pdf/tulsa-markets.pdf

Leggo Your Eggo!!

Who Needs Eggo Waffles? In about an hour, you can make yummy, healthy, home-made waffles for a fraction of the cost.  Also, you will know exactly what’s in them. No soy lecithin or yellow #6 in this recipe.

A box of Eggo Waffles costs $2.50, and at 2 waffles per serving has 5 servings in it. That’s 50 cents per serving, or 25 cents per ounce.

My recipe made 20 4-inch Belgian style waffles (one is enough) for the bargain price of 16 cents per serving. These waffles weigh in at 3.5ounces per waffle making the cost per ounce just 4 cents.

Home cooking is almost always less expensive than commercially manufactured food like stuff. It usually tastes better, and is healthier tooJ  Try this high fiber waffle either right out of the iron, or freeze for up to 6 months.

Amber’s Healthier Freezer Waffles

1 ¾ cups all-purpose flour

1 ¾ cups whole wheat flour

½ cup milled flax seed

2 tablespoons baking powder

½ teaspoon salt

4 egg yolks

3 ½ cups milk

¾ cup vegetable oil

4 egg whites

Instructions

1.       In a mixing bowl combine flours, flax seed, baking powder, and salt.

2.        In another bowl combine milk, egg yolk, and vegetable oil. 

3.       Mix wet and dry ingredients together until just combined.

4.       With an electric mixer, whip egg whites until stiff peaks form.

5.        Gently fold whipped egg whites into the batter.

6.        Some fluffs of egg white will remain. Do not over mix.  

7.       Pour batter onto the grids of a pre-heated waffle iron. Close the lid and bake according to the manufacture’s instructions.

8.       Allow to cool completely before placing in zip top bags and freezing.

**a little tip; if you plan to freeze your waffles, don’t let them get too dark, the toaster will finish them.

My waffle iron makes 4-inch Belgian style waffles. These fit perfectly into a wide slotted toaster.

Enjoy your breakfast!!