The WebMD Healthy You Challenge: Two Mom Makeovers
WebMD's expert team helps two crazy-busy mothers transform their eating, workout, and life routines.
Four Kids and a Sweet Tooth continued...
Mix it up. You need more variety in your food life. Cereal and toast
are your go-to breakfast foods, but how about choosing just one of those
carbohydrates and adding more protein to start your day? Two eggs scrambled
with the toast will give you more staying power than butter and jelly. If it's
a cereal and soy milk morning, you're getting needed protein, but try adding
fresh berries or a sliced half banana in the cereal.
Mind your metabolism. It does change with age, which is why you'll
want to concentrate on eating more nutrient-rich foods that are not
calorie-dense, such as nonfat milk, fruits, veggies, lean meats (skinless
chicken, sliced deli turkey, or roast beef), nuts in moderation, and eggs.
Upgrade your meals. You said you eat whatever you make for the kids'
lunch, but you need to flip that around: Think about what's healthy for you
first and the whole family will follow. So if it's a mac and cheese meal, start
with whole grain pasta and add some broccoli florets or frozen peas. Kids have
their specific nutrition needs and so do adult women. You need larger servings
of salad or fresh vegetables for lunch and dinner. It's not enough to eat
what's left over.
Plan ahead. Organize your grocery-shopping list by healthy food
categories: fruit, vegetables, low-fat dairy, lean meats, and whole grains and
cereals. This way you'll fill the pantry and fridge with the good foods you
need to cook and serve healthy meals.
The trainer's advice
Losing 20 pounds is very doable. Set yourself a goal of losing one pound per
week. If you do two months of very intense good eating and good exercise,
you'll lose 10 pounds and will have a lot more energy and the motivation to
lose the second 10.
But you have to create a 30-minute window in your day to get to the gym. Do
a short, quick workout to elevate your heart rate and focus on the bigger
muscle groups. You can also build in cardio workouts throughout your day. Do
lunges while vacuuming, for example. Every three feet, do five lunges. When
washing dishes, do squats against the counter. When going up the stairs, go two
steps up and one step back -- it takes longer and burns more calories.
The workout I've designed for you is much easier than taking care of four
You can do it at home or at the gym, using 2- to 5-pound dumbbells; do it
three times a week.
Heidi's workout plan:
•20 boxing punches on each side (that's 40 punches). Hold both fists loosely
below your chin, with your knees flexed and weight on the balls of your feet.
First punch forward and toward the left with your right fist, shifting your
weight forward as you punch (lead with your right hip). Then do the same from
the left side. Alternate punches rapidly.