4 ways to model healthy habits for kids + BONUS ebook: how to stop yo-yo dieting

Most moms I talk to want to break their nutrition patterns/obsessions to benefit their kids. They grew up either self-soothing with food or with body image issues stemming from their own mothers’ food or body comments.

Ready to learn how to break your own patterns so your kids can grow up with a healthy body image + a healthy relationship with food? High five! Here are four tips to get you started.

Tip One: the way YOU talk about your own body matters big time.

Breaking this cycle is not a “do as I say, not as I do” situation. It all starts with you, mama, and that means owning your own ish and taking note of how you talk about your body out loud AND silently in your mind.

Kids can pick up on your body language and they notice things you may not even realize… how often you’re weighing yourself, the words you use when you put on a bathing suit or try on clothes, how you act when they ask you to go swimming or out for ice cream. They notice if you’re talking about weight loss, counting calories, or stressing about weight gain.

It might seem overwhelming to overcome years (or maybe decades) of beating yourself up. I hear you. Put your hand on your heart and take a deep breath, and practice thoughts that are positive (or neutral) about your body. Remember: this isn’t about loving your body. it’s about talking about bodies in a neutral way without obsessing over how they look.

• I HAVE a body (instead of **insert size commentary, etc.)

• My body is capable of amazing things

• I feel best in my body when I take care of it

• I can take care of my body by ____________

• My kids will learn to care for their bodies by how I care for my own body

Catching yourself in your old thought patterns is the first step to changing them.

Tip Two: all foods are neutral (aka no bad foods)

Saying some foods are bad for us (unless for example: the kid is allergic, or the food is moldy) can actually backfire and lead to kids obsessing over foods.

It might seem counterintuitive, but allowing kids some access to processed or sugar/salty foods can help them learn to self-moderate, especially when you’re asking questions like “I know you want more, and this ice cream is soooo delicious! But how do you think your tummy would feel if we had more ice cream? There is plenty left, let’s save some for tomorrow”, etc.

Including dessert, for example, as part of the weekly routine (I.e. on Tuesday and Friday we have dessert) it makes it planned, they know they can expect it a few times a week, and MOST importantly it’s not a bribe.

Including kids in planning meals, cooking, picking out foods at the grocery store, looking at recipes, etc. can help them feel empowered as meal-time participants.

Tip three: Don’t bribe with foods

I know this is a hard habit to break, and I even find food bribes flying out of my own mouth when I’m desperate. But using foods to bribe kids is just like labeling or making certain foods off-limits- it can actually backfire and lead to kids obsessing about foods, sneaking foods, and then when they access them, they feel scarcity so rather than listening to their hunger/fullness cues, they eat until stuffed.

Rather than bribing- as mentioned above, offer foods that kids love regularly.

An example of this: my 5-year-old LOVES mac and cheese. I offer it about once per week, and when I make the plate I also offer a protein (like shredded chicken for example) as well as a fruit and vegeteable. She has the food that she wants AND she can have it as part of a balanced plate. Win-win. Now, she doesn’t always want the veggie- but the point is that we offer foods that are less nutritionally-dense as part of a balanced meal.

Side note: nutritionally dense foods are foods like fruit, veggie, whole grains, lean proteins, healthy fats, etc. that provide the body with satisfying and healthful nutrients.

Calorically dense foods are the opposite. These are foods that are higher calories, lower in nutrition I.e. highly processed foods- chips, candy, fast-food, muffins, sweetened drinks, fried foods, packaged crackers, cookies, etc.

Tip four: modeling a healthy relationship with food + exercise

Talking about food and exercise in a positive way is key in helping kids learn their own healthy habits. This isn’t so much about lecturing but narrating your own experience

• “Wow, I love how I felt after I got some fresh air and went out for a walk. How does your body feel when you go outside to run/play/etc.?”

• My body is telling me it’s hungry! I feel a little grumble in my belly. How does your body tell you it’s hungry?

• My body is starting to feel full. I still have food on my plate, but I’m done eating. How is your belly feeling?

• Ooops I had a little bit too much candy and I have a belly ache! Silly me. How does your body feel when you have a lot of sugar?? What do you think mommy should do next time?

• I like to put my fork down between bites because it helps me slow down when I’m eating. Do you know why it’s important to eat slowly? (Discuss mindful eating, slowing down, enjoying food, stopping when satisfied, etc. )

If you’re ready to dig in a learn more about changing your own nutrition habits so you can model a healthy relationship with food for your kids, be sure and download my free ebook below.

Are you ready to break up with restrictive diets??

I've been obsessing over & coaching nutrition for the past decade…

But I’m baffled that people are still jumping from restrictive diet to restrictive diet and feeling frustrated with their weight, year after year after year. 

I ESPECIALLY hate that newly postpartum moms are targeted with diets that are not only NOT sustainable, but too low-calorie to provide the necessary energy required for nursing, motherhood, etc.!

My take— I put together a brand new ebook on how you can BREAK UP with the restrictive diets and learn how to work WITH your body toward health + sustainable weight loss WITHOUT giving up food you love, obsessing over counting calories, or feeling hungry. 

 Click below to download the (free!) 19 page ebook full of tips + info to help you break up with dieting, cut the sugar cravings for good. 

The #1 Mistake moms when trying to lose weight that ALWAYS backfires

I’ve seen it time and time again.

The most common mistake moms make when it comes to trying to lose the baby weight is rapid RESTRICTION.  She decides to cut out full food groups. No more dairy, grains, carbs, sugar, etc. 

Now this strategy might lead to weight loss AT FIRST. And that’s why you come back for more. 

Some people say “I lost 10 lbs when I cut out sugar.” 

But they forget that the weight came right back… and then some, when they re-introduced it into their diet. 

The people who get STUCK in the yo-yo cycle are the ones who are constantly trying new ways to restrict. … As if ONE food group is the entire reason for any weight gain. 

Unfortunately, this strategy can lead to BINGEING or an unhealthy relationship with food… or simply, the weight comes back after the food is reintroduced. 

Because let’s be honest. Unless you are TRULY allergic to a food (or you have a STRONG ethical reason, like  going veganism, vegetarian, etc.) it’s highly unlikely you will NEVER eat something again. 

You may have great success cutting the food out at first. You get it out of the house. You stop buying it altogether. You get used to ordering special things on restauraunt menus. 

But then it’s your best friend's birthday party with a cake from your favorite bakery. Or you go on vacation. Or your mom makes her famous pie for Christmas. Or your neighbor drops off a meal after you have a baby. Or it’s your anniversary, and your husband makes reservations at your favorite Italian restaurant. 

And then it’s “oh just this time”. “Not too much”. And sometimes its….

I haven’t had cake in FOREVER and now I want the WHOLE thing!!!***

It’s the same thing that happens when you restrict your kids from sugar or chips. WHen they get it… they binge. 

So what’s a better solution?

First of all… food is meant to be ENJOYED. It’s a great part of life. We have traditions and lots of emotions and memories tied to food. Cutting out a whole food group is a great way to make yourself MISERABLE. 

Further, the way our brain doesn’t work in “negatives”. If I tell you NO more cake… you want cake. If I say whatever you do, don’t think about soda- you want soda. 

By focusing on RESTRICTION… we end up becoming obsessed with food. 

If cutting food groups out isn’t the answer, then what is?

Enter: MINDFUL eating

The practice of mindful eating means eating what you enjoy, and stopping when you’re satisfied. Not when your plate is empty. Not when allll the food is gone. When you are satisfied… like 80% full. 

The people who are able to maintain a healthy weight for years (decades) have one thing in common… they have a healthy relationship with food. 

They aren’t obsessing over what they are eating. They eat what they enjoy, but NOT because they are emotional. They don’t make a habit of stress eating, or using food to manage their emotions or cope with stress. 

What’s so great about mindful eating??

• When you stop when you’re full… you don’t over eat, which means you aren’t taking in too many calories (aka no more weight gain)

• No foods are off limits!! Enjoy your favorite foods with NO guilt

• You can go on vacation, go to parties, ENJOY life… without stressing about food or worrying about weight gain. 

You see… our bodies are actually GREAT at telling us how much food we need. We have hunger and fullness hormones for that reason. But when we get used to stress eating, binge eating, bored eating etc… our hunger and fullness cues get blury. 

So HOW in the world can you practice mindful eating?? Here are 3 tips:

1. SLOW down. As moms, we tend to eat FAST  to take care of our little ones. Put your fork down between bites, and try to TASTE your food. 

2. On that note… SAVOR your food. Notice the textures, the colors, the taste, the flavors, etc. It makes the eating experience more enjoyable, and you end up feeling more satisfied

3. Put your phone down. Close your laptop. Turn off the tv. Distracted eating = not satisfied after eating, and also usually means OVER eating. 

For more tips for how to quit the diet cycle (+learn why willpower is NOT the answer, and what to do instead) download my free ebook below!

Why hiring a coach beats trying to do it all on your own

Have you ever had a health problem, or a plumbing "thing" or a bad haircut where you tried to "fix it" yourself and it just wouldn't work out so you finally just hired someone and it was SO nice to have that annoying thing taken off YOUR plate, and into the hands of an expert instead??

It's happened to me many times... health, mental health, fitness, home improvement projects (oy)... I've been there. 

I think it's normal as millennials and especially as moms who are used to consulting the internet to solve problems, to just turn to free info and think it will be enough. 

And sometimes it is... but sometimes you find yourself beating your head against a wall, trying everything under the sun, and it just isn't "working". 

And when it comes to your health, wellbeing, and SELF-LOVE, you just shouldn't take the gamble of trying to DIY it! 

I know there is SOOOO much info available. And people are always talking about keto, and Whole 30, and paleo, and cleanses, and juices, and superfoods, and it's overwhelming. And then the news outlets reference obscure studies that aren't really helpful and it's like WTF am I actually supposed to do anyway??? 

And that's when I come in. (Actually, I never want you to feel like you are beating your head against a wall, but sometimes it takes getting there to realize you could use a little help.)

So HOW can coaching help you if you've been trying to DIY it?

• Having a set plan in place versus trying ALL the things is powerful. It takes less of your headspace and makes life SIMPLER 

• Accountability is a powerful tool. But I'm guessing you don't want to have to check in with your hubby or sister or BFF every day about your workouts or have them ask you if you are getting enough sleep, or are sticking to your goals. Having someone who is there to help without judgment is wonderful. 

• Stop putting so much pressure on yourself!! You shouldn't have to be health guru and do this on your own. You owe it to YOU do have someone knowledgeable help you and give you the tools you need, so in the future, you can absolutely DIY it. But watching one more health doc or doing one more free workout is not going to change your mindset and help you LOVE your body. It just isn't. 

Want to know more?? I'm now offering ONLINE coaching! Apply here! 

 

p.s. Need an extra boost into your healthy lifestyle? Download your FREE healthy mama toolkit here. 

athleisure love: tried and true favorites

 I wanted to share a few of my all time favorite fitness items. I loved when blogs first started and I could read about what other girls actually loved (compared to now where it's just the current season/new arrivals/etc.) I'm nosey, so I really just want to know about everyone's favorite go-tos! The things they've been going back to for years. (True story: I used to love watching "what's in my bag" videos on youtube in collge. lol) 

So with that in mind I thought I would share things I have been loving for YEARS. And they are so good they are still available.  Major classics. 

The topic is athleisure (#duh), so this is kind of the basic mom's starter pack haha. But I truly use these things weekly (and my nikes and fitbit are daily).

An I ended up sharing a couple more things at the end! Here we go....

1. Lululemon Define Jacket. This thing is so popular and for good reason. It's incredibly flattering, well made, washes perfectly and isn't too heavy or too thin. It's stretchy enough to wear over long sleeves or short sleeves, and also layers under a down vest perfectly in the winter. I have it in two colors (black and blue stripes), but seriously I want them all. Shop here. 

2. Gap Sports Bra. I have the medium impact and it's perfect for running. I have a small/medium size chest, and I wear a medium. It's great quality-- I have two and they are about 3 years old. I was also able to wear them through almost my whole pregnancy (so pretty stretchy, but still provided support). They have a bunch of different styles and colors. Check them out here. 

3. Nike Frees. Again- these are classics. I have 4 different colors and they just work for me. Super comfy for everyday wear or working out. 

4. Gap Tanks with built-in shelf bra. I love a good tank with a shelf bra, but a lot of times they just don't fit perfectly. These really work for me. I wear a small in the tanks (as opposed to medium in the bras) and I can run, but can't do too much high impact jumping/burpees, etc. 

5. Patagonia Fleece. I actually have the full zip (in this exact color). It's heavier than the define jacket, but not too heavy to wear inside. I got it when I was pregnant in a size up and was able to layer long sleeves underneath if needed. Super cozy, and I really like the length too. To me it's a more put-together sweatshirt, but still just as comfy. Check out a bunch of Patagonia fleece options here. 

6. Fitbit. I got my first Fitbit in 2013 and have been using them off and on since then. I now have the Fitbit Alta and I love it. I credit this for helping me lose the last of my baby weight. It keeps me accountable and helps me want to get more activity in my day. 

7. Zella High Waist Live in Leggings. OMG. These are amazing. I've had zella leggings for years and they are super comfy and hold up EXTREMELY well, but the high waist are a game changes. These are perfect if you are pregnant or postpartum as they really provide great support (and no love handle squishiness in the early postpartum days!) Not my fave for working out in, but for everyday wear these are the winner. 

8. Swell Bottle. It doesn't get any chicer than this! I like using straw cups at home, but on the road, these are the perfect size to throw in my bag, and they are just beautiful! They will also keep your beverages cold for 24 hours. More cute patterns here! 

More faves:

Old Navy Quarter Zip. These are a great length to wear with leggings, and super soft. And you can't beat the price!

Old Navy Seamless Sports Bra. The seamless fabric makes these super comfy and if you want a breastfeeding-friendly sports bra, then these are great because they are so stretchy. Again-- the price is right! I ended up getting a couple different sizes when I was pregnant and postpartum when my old sports bras were getting too tight. 

Lululemon High Rise WonderUnder. I like these high waisted leggings for the same reason as above, but I love this material for working out. I have honestly never found a pair of leggings that fit me better and stay put during runs and workouts better than Lulu!! And I love the 7/8 length for my height. I'm 5'2 and these are perfect! 

Okayyy... so that's it. Who knew I had so many words about ATHLEISURE?! Jk, This is how I dress everyday, so I have big feelings. Please let me know your all time favorites!! Beauty, clothes, boots, jeans... whatevs. I'm nosey and I want to know what you swear by. 

As usual, you can connect with me on instagram (here) facebook (here) or email me at cassandra@vivfitness.com. I love to chat so feel free to dm me too. xoxo