How to Make Physical Activity a Reality for Busy Parents

Ok, here’s the deal.  I know you already know that exercise is important, but how many of us actually take the time to do it?  Especially we busy parents.  We can barely keep up with day to day demands of parenthood to even consider exercise.  Whenever we do have extra time, we usually use it to rest or take a mental break.  Trust me; I know all too well the challenge of squeezing in exercise.  I am a mother of three kids, I work none stop and I try to be all to everyone.  Time doesn’t stop ticking, and no one has time to wait on what is important to me.  So, how do we stop this vicious cycle?  You and I both know we are not getting any younger.  The fat continues to add on each year and it’s still hanging around from several years ago.  We have every intention to address this, but feel so overwhelmed when trying to translate this desire into our REALITY.  It may seem like a huge task, but I can say from my own personal experience that it is doable.  Yes, you can exercise.  You can fit it in.  And, you can be proud of yourself for doing so.

Reasons why we don’t... 

Not a priority- You may not be a couch potato and the kids may keep you busy…but this is not exercise.  Exercise involves the intent of actively raising your heart rate over an extended period of time to build cardio endurance.  Yes there are other forms beyond cardio such as weights and stretching, but all of these require intent to be physically active.  Don’t get me wrong, functional movement is good (vacuuming, sweeping, cleaning, running after the kids), but it is not effective in weight loss or addressing health issues.  If this is the reason you have not made it a priority, you may want to reconsider.

• Lack of Time – We make time to do what we really want to do.  We even make time to do what we HAVE to do.  It’s just a matter of penciling it in and making it work with our schedule.  For you, it may work better to do 15 minutes in the morning, and 15 minutes in the evening.  Maybe power walking is your thing.  You can put the baby in the stroller, tell the kids to grab their Ipods and their walking shoes, and hit the nearest trail.  You can alternate days so that you fit it in on your least hectic day.  The possibilities are endless if you seriously want to make it happen.  Just think outside the box and give it a try.

• Lack of Resources – You don’t have to join a gym or need to have a house full of equipment to see results.  There are a ton of resources available to you.  Just use what you have.  Most of us have old DVD’s we haven’t touched or flex bands, exercise balls, mats, dumbbells, etc.  If you don’t have those things, a jump rope, canned goods, table chairs-all can be used for exercise.  If you have tennis shoes, you can exercise (running, power walking, jumping, etc.). If you don’t have tennis shoes, you can still exercise (yoga, stretching).  There really are no excuses.

• Lack of Energy – The truth about energy is this.  Energy creates more energy.  In order for you to increase your energy level, you are going to have to exert the energy that you have.  I promise you will receive a surge beyond belief.  (I can vouch for this personally.) 

• Lack of Commitment- Maybe you try to fit in physical activity, but find that you can’t stick with it.  You want to, but can’t.  Maybe you should consider your motivation.  Why is it important to you?  Why is it not?  This is an area you should explore to better understand your lack of commitment.

Why it is important...

o   Exercise improves the quality of your life and your overall health.  It addresses physical, emotional, and mental well being. 

o   It Relieves Stress.  Busy parents have tons of things to stress about.  And, the stress does not go away.  A good stress management tool is exercise.  You receive a physical high and it makes you feel great.  This is wonderful not only for you, but for everyone in your life.

o   It gives you more energy to meet the demands of parenthood.  The thought of exerting any more than you already do can seem to be a tall order, but it is true.  If you challenge yourself in this way, you will not be disappointed.  And your kids will have to learn to keep up with you.  How about that.

o   It sets an example for your children.  With childhood obesity on the rise, the depletion in food quality and increase of use technical devices, you being physically active can save your child’s life.  If they see you making it a part of your world, so will they.  The power of example is spectacular

Small steps to fit it in...

o   Do your research- Look for opportunities within your day to fit it in.  Explores times of the day when you feel the best to be active. 

o   Make time- Simply pencil it in.  Keep the kids busy. Turn off the phone.  Resolve to get it done.  It can happen.  You can do it.

o   Use what you have.  You don’t have to have the latest and greatest to be active.  Wear what’s in your closet.  Use what you have on hand.  Even if that means finally putting your gym membership to use.  Save your money for a reward later.  When your body is looking great and feeling great, buy something new to wear.  Buy new workout clothes then.  It will mean so much more to you.

o   Resolve to do it by any means necessary.  If you get off schedule, just pick up where you left off.  It takes 18 repeats to form a habit.  Don’t let obstacles and challenges get you off track.  Even if it has been a week, weeks, or months…It’s never too late to start over.  Simply, begin again.

Good luck to you and your physical endeavors.  I am excited about the opportunity for you to care for yourself in this way. 

How to Make Your Money Stretch for Healthy Eating in this Economy

We are told constantly how SAD the Standard American Diet is, and quite frankly it has proven to be unreliable considering the diet related health issues facing us Americans (diabetes, obesity, hypertension, heart disease, diet related cancers, etc).  A side note to this fact is the constant message to eat healthier.  What angers me about this is the lack of support in place to make eating healthier a reality for most families in this country.  When it cost cheaper for a family to eat off a value menu versus shopping at the local whole foods store, chances are, the most common choice will be the value menu.

So, how do we make our money stretch for healthy eating in this challenging economy?  You know what I mean.  When the cost of gas is hemorrhaging everyone's budget and the cost of food going up.  When employers are holding out on raises needed by employees to accomodate cost of living increase mainly because they can't afford it.  When many are without jobs altogether and are relying on unemployment benefits and public assistance just to make it.  In these drastic times, eating healthy is a major challenge and in many cases, not a priority.

I am here to tell you that YOU CAN eat healthy even in not so favorable situations.  You can make your money stretch and you can do it while eating better.  Let me tell you how.

• Keep it simple. Think WHOLE Foods when you shop.  You know...fruits and veggies, whole grains, lean proteins, healthy fats.  Stay away from processed foods. It's easier to resort to Hamburger Helper, Hot Dogs, and other packaged foods when trying to make your dollars stretch.  However, these products are loaded with transfats, preservatives, additives, nitrates, and sodium.  All of these items contribute to poor health.  When shopping, think "produce, protein, and grains."  Stay mainly on the outside parameter of the grocery store.  All of the processed items are in the center. 
• Buy frozen produce.  Fresh produce is good, but frozen is your best bet.  The quality is likely better  than fresh because the product is picked fresh and frozen right away.  The nutrients are preserved in this way.  Fresh produce sounds healthier, but most produce in grocery stores have been shipped from all over the country.  Traveling long distance depletes the quality.  Frozen produce also gives you more flexibility because you can store it longer.  No more worries with throwing out spoiled produce. If you decide to buy fresh produce, try to buy local food that is in season.  That way, your produce will be higher in nutritional value and cheaper because of peak harvest.  
• Purchase whole grain.  They are cheap, you can use in a variety of ways, and you can buy in bulk and store easily in your pantry.  Whole grains are good for you and can go a long way when you are trying to stretch your funds.
• Learn to CUT your own chicken parts.  Buy the whole chicken and cut it yourself.  You will save a ton.
• Grow your own vegetable/herb garden.  You don't have to have a huge yard to do this.  You can put a few plants on your patio or deck.  You can plant herbs almost anywhere, indoors or out.  It takes a small number of plants to yield high return for a family.  Give it a try.  It can save lots on produce.   Another option to explore is a local  Co-op or community garden.
• Cook more vegetarian meals. You don't have to become a vegetarian, but having more vegetarian meals saves you money and is good for you.  Don't think you will be satisfied by vegetarian meals.  Think again. I am a southern girl.  A southern version of a hearty vegetarian meal would be some pinto beans with collard greens and cornbread.  You can even through a baked sweet potato in there and there you go.  Healthy and deliciously SATISFYING.
• Drink more water instead of flavored drinks, sodas and juices. Make sure your water is of good quality.  If you need a little flavor, try a wedge of lemon, lime, or orange slices.  You can also add a splash of juice or  freeze fruit juice in ice trays and put the cubes in your water to make things interesting.  If you do drink juice, water it down.  This will help cut down on the sugar consumption and will allow your juice to go a long way.
• Pack your lunch.  When you eat out, it adds up.  Packing those leftovers and making your own lunch increases the quality of your food intake and keeps you from having spoiled leftovers in the refrigerator.
• Cook once and eat more.  You can cook once and spread it out a few days.  Chicken could be used in soup, on a pizza, in a taco, etc.  Brown Rice can be used in soup, as a side dish, in a burrito, made into rice pudding, etc.  You get my drift. Cooking less and using it in a variety of ways saves you money and time.
• Keep healthy omega 3s on hand. Canned salmon, tuna, mackerel, and  sardines are great ways to have heart healthy protein available for use in a variety of ways.  They have a wonderful shelf life and the taste is not compromised.
• No more fast food or wasteful spending.  When trying to eat healthy, you can't invest in healthy foods and still do fast food.  You won't be able to see your dollars stretch that way.  Take time to plan your meals and vow to use what you have on hand whenever the urge hits to eat out. 
• Use less dairy. There is a lot of controversy regarding the need for dairy in the diet.  If you chose to include it, cut down on your consumption and save while improving your health. 
• Use low ingredient recipes.  Keeping it simple saves you time in the kitchen and keeps your cost down when it comes to ingredients.
• Address sugar cravings with dark chocolate. Dark Chocolate has many health qualities.  Instead of buying cookies, ice cream bars, Debbie cakes, and creme puffs, buy one bar of dark chocolate and eat a bite size piece daily...GUILT FREE.  You will be adding quality to your health and satisfying your sugar craving.

I hope these tips will be of great benefit to you.  Give them a try and see how it will help you and your family eat better while saving money.