The WebMD Healthy You Challenge: Two Mom Makeovers
WebMD's expert team helps two crazy-busy mothers transform their eating, workout, and life routines.
Help! I'm Starving for Me-Time continued...
Meals are usually a last-minute thing. Breakfast is on the run -- I grab a
cereal bar and a cup of coffee on my way out the door. I eat lunch with my
class at 10:45, which often consists of some chicken nuggets, rice, fruit, and
iced tea. My real downfall, though, is the community chocolate jar that the
teachers keep. I visit it once or twice a day. I also drink a couple of diet
sodas during the day and again at night. I try to keep dinner healthy: it's
meat, a veggie, and milk. But after the kids go to bed I sometimes grab another
snack because dinner didn't fill me up, like a piece of bread with peanut
I don't like how I look now, but I never feel like I have the time to
exercise -- and I hate the gym. I did team sports in high school and college,
like crew and downhill skiing, but being a gym rat doesn't appeal to me. My
biggest problem is that I need some time just for me. I would love to find the
time to get out and walk, or do some sort of team sport. I feel like everything
I do right now is for my kids.
The nutritionist's advice
Freshen up your breakfast. You need some better choices for breakfast
on the go. How about smashing a banana on whole grain flat bread, like Wasa
crispbreads? (They're the size of a piece of toast and only 40 calories each.)
Or add a thin spread of peanut butter to the crispbread. If you usually add
cream to your coffee, switch to low- or nonfat milk. Café au lait (two-thirds
coffee with one-third milk) can provide you with needed calcium and protein for
Plan satisfying meals. Make sure you are getting the protein serving
you need, at least 4 or 5 ounces of chicken, meat, or fish. (Those school
lunches are way too small for you -- no wonder you snack later!) Toss a salad
with lots of color and variety of veggies; accessorize with small amounts of
avocado, nuts, or cheese, such as crumbled blue or feta cheese, or shredded
sharp cheddar. You can also top salads with egg, chicken, and tuna. Whole
grains should be your go-to mantra for side dishes.
Snack better. Resist the chocolate jar during the day by keeping your
own stash of hard candies. Or enjoy a few roasted nuts, such as almonds or
walnuts, or a couple of pieces of dried fruit, such as individually wrapped
prunes. At night when you're up grading papers, try a cup of calming chamomile
tea or sliced apple spread with a little peanut butter.