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Making your health a priority

April 4, 2018
Amanda Bohlen , MOV Parent

Sometimes as parents, it's hard to put ourselves first. A few years ago I worked really hard at following a weight loss program and lost 40 pounds. I felt amazing! I had more energy and my self-confidence really improved.

However, the next year, work and family life became very stressful. Over the following years, I've gained all of it back, plus a little more, through emotional eating and other life changes. I self-sabotage my efforts. I don't just fall off the "diet" band wagon; I fall off and set it on FIRE!

Maybe you're like me and have made decisions in the past to crash diet, and you've messed up your metabolism. You weigh yourself every week and when the weight isn't coming off fast enough you feel a sense of failure and give up.

Today, I'm asking you to join me in taking baby-steps to a healthier you and making your health a priority. It may take longer, but the tortoise beat the hare, remember?

My plan of action is to make small changes over a certain period of time. I want to give myself time to take action and evaluate my success. I also want to identify my unhealthy eating triggers.

Therefore, I'm allowing myself two weeks to make each change.

This way I can make a small change the first week and then brainstorm ways to avoid unhealthy triggers the second week. I will start by changing my breakfast foods, then I will move onto snacks, dinner, lunch, and finally, beverages. I also wanted to create a vision statement. This way, when I start to become discouraged, I can be reminded of the bigger picture and focus on my weekly goals. My vision statement is:

I am adopting a healthy lifestyle of eating to nourish my body and exercising to be fit. I will inspire through example and love the life I live. I will achieve it, be it, and live it!

My vision statement is on my desk at work and I have posted it on my refrigerator at home. I see and am reminded of my positive vision multiple times a day.

Since I'm starting with breakfast, I've identified a couple of go-to recipes. I've learned that I like to hit the snooze button too many times, which causes me to be in a hurry for breakfast. When I'm in a hurry, I tend to grab something quick to take out the door with me. I found that I really want something hot for breakfast, and I need to make sure it contains protein. If I don't get enough protein with breakfast, I crave carbohydrates all day!

Here are some of my favorites:

Low-fat Greek Yogurt, a small piece of fruit, and a piece of Sprouted toast with a small smear of all-fruit jam. Personally, I have found that sprouted bread is more gentle on my blood sugar. However, you could substitute your favorite whole grain bread.

Cinnamon-French Toast. I'll again use sprouted bread, and I'll replace the whole eggs with egg whites. A little light syrup and some fresh berries will make this feel like such a treat!

Overnight Oatmeal in the refrigerator the night before ready to go the next morning.

Breakfast Burrito- low carb tortilla with either one scrambled egg or two egg whites, a lean meat (like chopped, low-fat ham), and a little sprinkle of shredded cheese. If I'm doing well on time I will add in some veggies like spinach, onions, peppers, or broccoli while I cook my egg.

Protein Packed Pancakes- I blend up old-fashioned oats with low-fat cottage cheese, vanilla, egg whites and baking powder to make a protein packed pancake. I do this the night before and get everything ready so it takes no time to cook in the morning.

Veggie Egg Breakfast Muffins are great to make on the weekend, and they heat up quick on busy mornings.

I'd love to hear your thoughts. Send them my way via email bohlen.19@osu.edu

Amanda Bohlen is the new family and consumer science educator for The Ohio State University Extension in Washington County. She received her bachelor's in family and consumer science education from Ohio University and her master's in curriculum and instruction from Ohio Valley University. For the last seven years she has been in the classroom teaching high school students' financial education, child development, nutrition and culinary skills.

 
 

 

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