A Fit Nurse: moms and weightloss

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<span class="userContent">Where are all the mama's at??? Just because  you had children DOES not mean that you can not be fit and in the BEST  shape of your LIFE! In FACT, I have NEVER been in BETTER shape! I have  the MOST energy I have EVER had and am STRONGER now in<span class="text_exposed_show">  my 30's then I ever was before in my LIFE! Don't let the stigma of  HAVING children make you think that you are doomed and will have a  muffin top for LIFE! TOGETHER WE can PROVE everyone WRONG!</span></span></div>
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Tip #1+++</div>
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Fruits and Vegetables are you friend!! Stock up on high-fiber fruits and vegetables for antioxidants.  Fruits and vegetables provide a whole host of vitamins and 
minerals your body needs to stay strong and boost your immune system. 
For a post-pregnancy kick-start, add apples, berries, citrus fruits, 
dark leafy greens (kale, spinach), cruciferous veggies (cabbage, 
cauliflower, broccoli), asparagus and peppers to your grocery cart. Add healthy wild salmon 
for omega-3 fatty acids, heart-healthy oils and protein, low-fat or 
non-fat dairy for calcium, and whole grains for good digestive tract 
health, fullness and satiety.</div>
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Tip #2+++</div>
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 Low Glycemic Index.  Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream
 tend to have a High Glycemic Index. Foods with carbohydrates that break down more 
slowly, releasing glucose more gradually into the bloodstream, tend to 
have a low GI.  A lower Glycemic index suggests slower rates of digestion and 
absorption of the foods' carbohydrates! Recent research published in the <em>Journal of American Medical Association</em>
 found that if you are trying to lose weight, a low glycemic diet of 40 
percent carbs, 20 percent protein and 40 percent fat, came out on top in
 terms of helping you maintain that loss for the long term.  Here is a list foods from the American Diabetes Association that explains foods and their GI index.</div>
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<strong>Low GI Foods (55 or less)</strong></div>
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<li>100% stone-ground whole wheat or pumpernickel bread </li>
<li>Oatmeal (rolled or steel-cut), oat bran, muesli </li>
<li>Pasta, converted rice, barley, bulgar </li>
<li>Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils </li>
<li>Most fruits, non-starchy vegetables and carrots </li>
</ul>
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<strong>Medium GI (56-69)</strong></div>
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<li>Whole wheat, rye and pita bread </li>
<li>Quick oats </li>
<li>Brown, wild or basmati rice, couscous </li>
</ul>
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<strong>High GI (70 or more)</strong></div>
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<li>White bread or bagel </li>
<li>Corn flakes, puffed rice, bran flakes, instant oatmeal </li>
<li>Shortgrain white rice, rice pasta, macaroni and cheese from mix </li>
<li>Russet potato, pumpkin </li>
<li>Pretzels, rice cakes, popcorn, saltine crackers </li>
<li>melons and pineapple </li>
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Tip #3+++</div>
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Size Matters ;)) Use small plates and bowls to give yourself the visual signal that you have more food! A large plate with a small serving will leave you craving more! We normally rely on our physical cues that we are done eating when we see the bottom of the plate or bowl. A smaller 
plate full of food just feels more satisfying than a large plate with 
that same amount of food on it.</div>
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And don't forget smaller 
cups and spoons too!! For example, try savoring a bowl of yogurt with a 
baby spoon. Not only does the pleasure last longer, but your body has 
time to register the food you've eaten.</div>
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Tip #4+++</div>
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Play with your kids.  Weigh loss as a mom can begin as simply as finding
 time in each day to get up and play with your kids.  Chase them through
 the park, ride bikes together, or even take a walking outing.  Not only
 will you be increasing your activity level you’ll be engaged with your 
children and teaching them to be more active as well.  While it might be
 harder to get out and play with your kids during winter months, there 
are still ways you can be more active with them.  Even video game 
consoles now offer active level of play. My boys love the Dance kids for the Wii!! It is a great family activity when the weather does not want to cooperate! Simply turn on music and 
create a dance party.  Make it a priority to find time to actively play 
with your children every day.</div>
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Tip #5+++</div>
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Schedule some time for yourself daily! While taking time out for yourself may at first seem impossible or you 
may even feel selfish; it’s time that moms realize that an investment in
 your own health is an investment in the family’s health as well.  
Because you as a mom matter to everyone in the family, it’s important to
 take care of you! I schedule an hour every day to workout! Either in the morning while the little ones are still sleeping or in the evening after dinner. It is my time to sweat and release the tension of the day! There is nothing more rewarding then pushing through a tough, sweat dripping workout! It gets my endorphins flowing and I feel amazing! Plus not to mention that it increases my body confidence and makes me feel so proud of my accomplishments!!</div>
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Do you want to achieve your goals, get started on the right path to your health and fitness?  Join my next challenge group starting April 22nd. 
 You will be coached by me through the fitness program that together we 
feel meets your needs the best.  I will teach you everything I know 
about clean eating, proper nutrition, exercise and lifestyle change!<br />
No crash diet, just good clean eating!!!!</div>
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<a href="mailto:schomakeralyssa@gmail.com">Ask me HOW?</a></div>
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