take the 10-day pledge:

here's an empowering story to kick-start your weekend:
          * whoever said "calories don't count on the weekend" was either detrimentally misinformed, or had an super-human metabolism.

Lisa and Jason, along with their two beautiful girls embarked upon a journey during which they would only consume real food (aka. whole foods, untouched by processed hands) for 100 days!!
I strongly encourage you to follow their story on their blog,
http://www.100daysofrealfood.com/
not only can you read about how their lives have changed since the beginning of their challenge, but you can also join them on the journey. Join the 10-day challenge. Seriously, sign up!! If a family of four can do this for 100 days, you can certainly do it for ten - a week and a half (although, I strongly encourage you to make this a life-long practice).
The benefits of this challenge are all-encompassing: improved health, increased energy and regularity, a learning process through which to teach your family, a gateway into a "locally grown" awareness, etc.
The Leake family is so passionate about their mission that they even agreed to send you a congratulatory letter and complimentary gift for taking the 10-day challenge...along with their educational webpage including budget and recipe tips. How great? Global motivation!!

This gets me so excited. One family, making a life-altering decision and including armies of individuals - all around the world - along the way. Your health affects more than just you. Choose to go REAL.
Will you take the 10-day challenge? I will.


- NMC

Portion Control Police!!

Too much of a good thing is still too much. Portion control police:

a 10'' plate, half veggies, 1/4 protein, 1/4 starch (no white flour) and a side of fruit.

* if seconds are in question, it better be for a vegetable-refill.
Houston Northwest Medical Center dietician, Emily Banes makes the following claims about successful weight loss:

• People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
• People who manage at least 150 minutes of activity a week (30 minutes a day) are more successful with weight loss.
• People who eat out less than twice a week have greater success with their weight loss.
• A diet buddy you check in with, a support group, or a food diary...keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
• People who order smaller appetizer portions or share a plate at restaurants are more successful with weight loss.
• Utilizing smaller serving dishes and utensils leads to improved weight loss.
• People who believe they can succeed with weight loss actually do lose weight more successfully.

Gals, these are e a s y methods to put into practice. Remember, simply cutting out 100 calories a day results in losing a pound a month (3,500 calories). Partnered with exercise, can more than double your weight loss success.
Which tips will you be implementing?

NMC

shrinking waistlines, not wages.

Once blind to grocery store prices, I am now coherently aware of the price tags on my produce. I never thought twice about tossing a bruised apple away when someone else was footing the bill, but along with independence comes frugality. Needless to say a bruised apple (at $1.69 a pound) is still an edible apple. 
But here's the kicker: do grocery store prices keep you from making healthy choices?? 
Let's face it, the words 'organic' and 'natural' weigh a lot heavier on the checkbook than 'fried' and 'double-stuffed'... but lest we forget, the latter weigh a lot heavier on the scale. 


Let's do a once-over on your fridge:
wilted lettuce - check. 
slightly moldy berries - check. 
a forgotten squash that can't possibly still be healthy - check. 
The average family of four in the US tosses out about $1,350 in groceries every year, according to Jonathan Bloom (American Wasteland: How America Throws Away Nearly Half of Its Food). If we shop a little smarter we can save both our budgets as well as our bodies. Here's how:
- plan ahead. design a weekly menu AFTER checking for ingredients you have stocked.
- buy what's in season (remember, frozen fruits and veggies can have JUST as much nutritional value)
- go meatless!! I'm not asking you to adopt a vegan lifestyle, but pick one or two days a week and substitute meat for beans, whole grains, and eggs (Meatless Monday!!) You can cut your grocery bill by over 25%. 
- don't buy more than you need (hello Costco)
- organic isn't always better (but is always more $$$). Read nutrition labels. 
- buy locally grown produce (you live in Lancaster Country - NO excuses)


fitnessmagazine.com shares 3 easy-to-use budget tips:
1. Cut back on coupons. You'll end up buying things you really don't need simply because you are getting a 'deal'. 
2. Shop after you eat. A hungry belly influences a discerning mind. 
3. Leave the kids at home (enough said).

Here's a FITNESS dollar-menu shopping list. All of these good-for-you foods are under $1 per serving!!
http://www.fitnessmagazine.com/recipes/healthy-eating/smart-shopping/the-fitness-dollar-menu-budget-friendly-groceries/?page=1

We've been taught how to navigate a grocery store while protecting our pockets as well as our figures...what else is holding you back from executing your goals?
Lack of motivation? Time management? Your sweet tooth?

- NMC

the personals: fitness resolutions.

this year, 2011 I vow to:

- get my Spinning instructor certification
- train for the Broad street 10 mile race in Philadelphia
- become more involved with yoga and pilates
- continue to serve as a motivating force to the 'Moms: motivation & munchies' team



*hold me accountable!!
what will you commit to?

week 11: 2011!

Ladies!! 

I've missed you. I apologize for the hiatus, but there is so much in the works!! We're still working on getting our very own 'Biggest Loser' competition up and running (literally, running), and on top of that I have been thinking of moving our e-mail group over to a BLOG. Here's why: instead of spamming your inboxes you can check the blog whenever it's most convenient for you (we all know mom's lead the busiest lives), you can comment and hold conversations with each other, and I can add photos - let's face it, the picture books are always more fun!! So...be expecting the 'Moms: motivation & munchies' group to be moving to the world-wide-web sometime soon. 

In the meantime, let me just congratulate all of you who have been kicking your fitness routines into high gear, way to go!!! I have seen several of you at the gym - at spinning classes, kickboxing, and water aerobics...wow, you gals are impressive. Has it been paying off? On the scale? Your energy reserve? How about your overall self-esteem? Let's hear those stories. Good and bad (I'm sure body parts you weren't even aware of are sore). I am so proud. 

For those of you who felt defeated by the holiday season, don't fret! Grab a gym-going buddy and get back out there. Your body deserves it,YOU deserve it. 

While our group undergoes some construction I thought it would be great to share some recipes with each other. Perhaps something new and healthy you've tried or plan to try. Seeing as it's a new year, all of our cookbooks could use some updating. Right? 

Here are a few my family has experimented with lately (it's unanimous, when these veggies are done right, we love them!!):

1. Green bean salad with a feta vinaigrette (these were enjoyed by many party guests - give 'em a whirl)

 http://sweetnicks.com/weblog/2010/08/summerfest-2010-fresh-green-bean-salad-with-crumbled-feta-vinaigrette/

            * Momma C, Deb, Loretta, and Lisa, am I right?

2. Roasted brussel sprouts (I'm not kidding, these are great)

http://www.bigoven.com/recipe/162923/roasted-brussels-sprouts
            * Momma C and Momma Rutt can attest to this!!

Your turn. Share some yummy recipes. One rule: it must be healthy!!

Challenge: try a new workout this week (you never know, you might love it) and make a new creation in the kitchen (use one of the recipes). 

NMC

new year = new YOU

Dear Darlings, 

I am wishing you and yours the very best holiday season, eager to learn of your feats and failures regarding holiday menus, parties, and exercise regimens!!

Believe it or not, December is coming to a close and the loose ends of 2010 are wrapping up. As we begin to think about a new year, we often vow to make changes - learning from previous experiences and anticipating those yet to come. You all have already committed to a changed lifestyle, and for that I applaud you. Allow the new year to be a motivating factor, encouraging devotion to a healthy way of life; a healthier you.

This season, I'm challenging you to write down your goals (both short-term and long-term) and keep them somewhere as constant reminders of the beautiful transformation you are embarking upon. 

Often times the resolutions we make involve specific numbers - pounds on the scale or inches on the tape measure...and while specific, tangible goals are crucial, perhaps we should also target the big issue - HEALTH. What good is weight loss if you are not agile enough to enjoy it? A tiny waist and slim thighs are wonderful but won't do you much good if you're too fatigued or sick to dance around in your skinny jeans. 

When health and wellness become the goal, factors such as weight loss and energy are unavoidable consequences. 

So, what are or aren't you feeding your body? 

Here are several essential elements that we need to make sure our bodies are getting:

   * the doses are daily, female-specific suggestions

- CALCIUM: Mineral forming the architecture of bones and teeth. 1,000mg.

        Foods: low-fat dairy products, almonds, kale, broccoli

        * for those of you taking Calcium supplements, be sure to pair it with Magnesium (500-800mg)

- VITAMIN D: cancer preventing hormone that helps your body absorb calcium; crucial for preventing osteoporosis. 400 IU.

        Foods: oily fish, dairy products, cereals, 10-15 minutes of sunshine

- FOLIC ACID: Folate is essential in the development of the central nervous system/DNA. 400 micrograms.

        Foods: spinach, asparagus, citrus fruits, fortified grains, beans, eggs 

- OMEGA 3's: Anti-inflammatory agent that decreases triglycerides (aka blood fats), boosts good hdl cholesterol, and decreases blood pressure-lowering the risk of cardiovascular disease.1.1g. 

        Foods: fish, fish-oil supplements 

- IRON: The mineral that helps the body's blood supply deliver oxygen to cells. 18mg. 

        Foods: red meat, fish, poultry, beans, spinach

- FIBER: Soluble fiber traps 'bad' cholesterol before it's absorbed by your intestines/Insoluble fiber sweeps through your system, cleaning out your digestive track. 30 grams. 

        Foods: oatmeal, whole-grains, fruits, vegetables, beans

- vitamins A, C, E, B6 and B12 are also crucial to a well-balanced diet. 

I'm challenging you to keep a food journal for the next week. Monitor calories in, calories burned, and the percentage of each of these nutrients. Are you getting enough of the good stuff? Are you substituting with too much salt and/or sugar? Caloriecount.com is a GREAT tool that will keep track of everything for you if you log your meals/exercises!! 

Drink lots of water, keep active, and give me a life update - what issue can I target next??

Happy New Year!!

NMC

Christmas: a call to action

Merry Christmas lovelies!! 

I hope you are lavished with blessings as we remember the true reason for celebration. 

Here's a beautiful reminder:

http://lists.proverbs31.org/lt/t_go.php?i=730&e=MjQ1NzMx&l=-http--www.proverbs31.org/