Sunday, January 01, 2006

Get the Right Tools - Part 3


Part 3 of Get the Right Tools:

Stop! If you haven't read Get the Tools Part 1 and 2, scroll down, read quick and hurry back..


My post today includes getting the right tools to help boost your energy, increase your sense of fullness, reduce your intake of processed, salty, fatty, foods and increase your whole food intake..as a family. I'm going to give you a complete shopping list, complete with some "neutral" foods. Let's face it...sometimes you just need some "Not harmful, but not full of calories/fat" choices.

Getting the right tools means buying the right foods and working to get EVERYONE in the family to begin transitioning to this healthier way of eating. I can't tell you how often I hear parents tell me they don't want to "penalize" their kids by eliminating the food they so enjoy. One Mom told me that she feels like she's being a "mean Mom" when she doesn't buy cookies, candy, chips and sodas becuase she knows how much her kids love them. She added, "They don't have a weight problem. I do. They can eat that stuff. I can't."

Hmmmm.... Time to change our mindsets as parents. Giving our children or even our significant others food as a reward, as a "compromise" (i.e., If you're good I will give you some candy") or as an intended gesture of love is simply conterproductive. When you want to show have your kids "feel" your love, try a bike ride, a game of freeze tag, a game of horse, some Turbo Jam together :)

I occasionally have the opportunity to work with families of obese children. They always say the same thing, "He has a slow metabolism." or "She has my Dad's genes." or "He doesn't eat much." It's true that genetics have some effect. As Nutrition expert Dr. Pamela Peeke says, "Genetics load the gun, but the environment pulls the trigger."

I'm fascinated by reading research on the subject. We know that obese children are less active. Even when monitored in the same activies, these children find ways to move and do less. These children have one very strong trait in common, and "no" it's not a slow metabolism. Rather, these kids have very loving (sometimes overly mothering) parents. Surprised? You shouldn't be. In particular the Mothers of obese children reported feeling guilty when denying their children a treat or a second helping. That makes sense to me. Think about it. When you close your eyes and envision the perfect mother (a.k.a. June Cleaver) she's wearing an apron and pulling chocolate chip cookies out of the oven for her children. As adults we associate food with comfort. Therefore it's easy to understand why we over-feed our children.

Teaching our children that fatty, unhealthy, processed junk means Mommy loves you is perhaps one of the most damaging things we can do for kids. If my child has big flappy ears that stick out, he's probably going to be teased. Other children will do ans say things that will likely hurt his feelings. It's going to break my heart, but there's nothing I would be able to do about it.

Yet, if your child is obese (or headed in that direction...) your child WILL MOST CERTAINLY be teased. His/her self-esteem WILL be greatly diminished. YOU will put your child at risk of greater health problems, a shortened lifespan, the highest rate of teen suicide, diminished opportunities and on a path of a life long struggle to be accepted, feel loved, feel important and happy. You have no control over big ears. When it comes to obesity, you have control. Now, I'm not talking about having the thin kid. I'm talking about having a healthy kid. We do have different genetics. Some of us are destined to have shorter legs, skinny knees, chubby cheecks, etc. Be honest with yourself about your childs weight. If you're not sure, ask your physicia. We are parents create the environment and shape our children's view of food. 3 years olds don't pick the menu. 12 year olds don't go grocery shopping. Doing nothing about the health of your family and young children doesn't sound like love to me.

Now it's not my intent to offend anyone. If you're child is obese and something I've said offends you, I'll take that chance if it means helping one person to think differently about what they're doing to help their children be healthy.

Hey..I do NOT profess to be perfect and my kids eat their share of junk, but they eat it in moderation. They're moderately picky eaters, but they've got very healthy eating habits and a healthy attitude about food. I don't make them eat steamed broccoli for breakfast, but I do many things to exercise my right to conduct "parental brainwashing" on them. When they ask for a snack I offer fruit first. I try to get them to eat something every 2 to 3 hours. We eat small meals and I never tell them to clean their plate. I tell them to stop eating when they're full. When they ask for junk, I rarely deny them, but instead I suggest that they choose something that will make them stronger, faster or smarter. I'll let them have a twinky, etc., but later when they say, "I'm tired." or "I don't feel well," I plant the seed... "I bet it was that twinkie! Those things taste great, but they really zap your energy." With consistent and cleaver brainwashing you too can help your children avoid "issues" with food and maintain a healthy weight without it feeling like you're being the food police. Kids need carbs. They need fat. They don't need more calories than the average adult male. Don't let them drink their calories with sodas, juice, and chocolate milk. Teach them to eat their calories and use food as fuel!


Bottom line...your family can't eat junk if it's not in the house. Have a few treats on hand, life's too short, but an endless supply of junk does not make you a more caring parent, perhaps the opposite.

Drastic change should not be introduced overnight. Make a few subtle changes this week. Buy a little less junk and lot more fruit next week. The week after that, even less junk and more healthy stuff.

Here's a shopping list I give to my students. It's a great tool and yours for the taking!

Turbo Slim Grocery List
Unless indicated, all items can be found at whole food markets like Trader Joe's Henry's, etc. When shopping at a standard grocery store, avoid the end caps and fatty-junky isles. Stick to your list and start in the fruit and vegetable isles. This is a sample list. Add to it your own healthy favorites. It also includes most of thingredientsts for the recipes included in your guidebook. Buy as much of each item you like and is appropriate for your family meal planning. This list is meant to be used every time you go to the market. So make several copies and edit as needed.

 Low sodium canned tuna
 Extra Lean Ground Turkey
 Salmon Patties (frozen or fresh)
 Kashi cereal
 Plain Oatmeal
 Harvest whole wheat- whole grain bread
 Whole wheat pita
 Pure Protein shake
 Soy Bean Butter (or low fat peanut butter)
 Frozen whole Green Soybeans (Edamame!)
 Reduced fat egg-less mayo
 Frozen or fresh whole chicken breasts
 Low Fat Rye Mini Whole Grain Toasts
 Trader Joes Eggplant Humus Dip (lower cal!)
 Low Fat Cottage Cheese
 Low Fat Part Skim Mozzarella Cheese Sticks
 Fresh Basil
 Dried cranberries or
 Raisins
 Green Granny Smith Apples
 Red apples (pre cut are fine too!)
 Avocado
 Grape and or cherry tomatoes
 Ripe slicing tomatoes
 Can Whole kernel corn
 Mango
 Red seedless grapes
 Fresh Strawberries
 Watermelon
 Blueberries or raspberries
 Jalapeno peppers (2)
 Every veggie you like
 Pre-washed bags of salad (Spinach, Spring Mix)
 Raw Almonds
 Low Fat Skim Milk
 Eggs or Pre-separated Egg whites (very convenient!)
 Tomato Paste
 Plain Low Fat yogurt
 Honey

 Button mushrooms
 Mini and Large portabella mushrooms
 Fresh garlic
 Cucumbers (firm)
 Extra Virgin Olive oil (Basil flavored option)
 Fresh Shallots
 Sweet Onions
 Low Fat Shredded Cheddar cheese
 Whole Grain Frozen Waffles
 Low Fat 6 inch Whole Wheat Low Carb Tortillas
 Chili Powder (Lawrys is fine!)
 Bottled Water by the case!
 Heart Smart Light butter
 Heart Smart light butter popcorn
 Balsamic vinegar and white wine vinegar
 Non fat cooking spray (PAM)
 Non fat Olive Oil Cooking Spray (Trader Joe's™)
 Sugar free Jell-o and or sugar free pudding
 Light Cool Whip (keep it in the freezer!)
 Frozen in the pod edamame (soy beans)
 Splenda brand sweetner

Any Grocery Store
 Crystal light GO- packs (cheapest at Target!)
 Wasa Crackers (light rye is the best tasting)
 Plastic containers and baggies - all sizes
 Progressa Bread crumbs

What to Dispose of! (Seriously,…throw it away today! Toss it and you can't eat it!
 Cookies and candy
 Ice Cream
 White Bread, rolls, donuts
 White Rice
 Soda
 Sugary Cereals and pastries
 Chips, pretzels,
 All processed junk
 Any and all can't-refuse temptations

21 comments:

Anonymous said...

This is such great information! I love the list! I do not live near a Whole Foods or Trader Joes and it makes me so mad! I try to buy as close to these things as possible. It is very interesting to me to notice that when I was a kid, we all ate cookies that our Moms made and there were no obese kids that I recall, but we ate sweets made with sugar. Nowadays, just watch a playground and there are many overweight kids. I honestly believe the high fructose corn syrup that has been added to all these processed foods since the 70's is mainly to blame for the increase of 3-4% overweight kids to 15-18% now. Sugar is bad but not nearly as bad as HFCS! I do not purchase anything with that anymore. These right tools are so great and important to arm yourself with before you go shopping! Thanks again Chalene!
Missy (missle)

imlouiern said...

You know, I SOO totally agree with you! Our kids think that getting "sugar" cereal is a delicacy! LOL I am trying to teach my hubby to watch out for the high fructose corn syrup...it is TRULY amazing how many items are LOADED with HFCS. Not that my kids don't have sweets...but if they want something sweet...they have a piece of fruit first. I, too, am not perfect (newsflash kids!), but refuse to enable my children in unhealthy habits...it just sets them up for a lifetime of heartache and struggle!

On another note...I agree with your 'volunteer work' piece, too, Chalene...when I do volunteer work I make sure that my kids can help, too...how else are they going to learn the compassion that I want them to have as adults??
Keep up your motivation...you are THE best!

AZTLGRL said...

Thanks for the list!!!

MissyK said...

I love the tips I am on my 4th week of no soda, since i received my TJ Dvds and started my NEW way of life. It feels good to be drinking water so much more. I am definately taking this grocery list with me everytime i go from now on. Thanks Chalene!
MissyK

Anonymous said...

Great advise and a wonderful shopping list. Thanks again, Chalene -- I am going to the store today and will be buying a lot that is on your list. I am beyond ready. Thanks again!

AmyC

KellyC_bb said...

Great post, Chalene
I was lucky enough to hit a Trader Joes while in California . . . wish we had those here!!!

TuxBaby said...

OMG Chalene- guilty as charged here!!! My kids can be SO very picky, and turn their noses up at anything remotely green... :-P Sometimes I break down and avoid putting the green stuff on their plate (even though MY plate is piled up with it) because I'm not in the mood for the 'food fight'. But really -that doesn't teach my kids to learn to love the healthy foods and they just learn to hold out for the junky stuff.

Thanks for your post. My kids will have a rude awakening for lunch and dinner today. lol

And that grocery idea list... it makes ME hungry just reading it! I hope one day it'll make my kids hungry as well.

~TuxB

JamieLynn said...

Wow... perfect timing because on eof the things I am trying to work on right now is helping my family be healthier, and the diet plays a huge role in that. I am so guilty of buying them sugary snack cakes and things like that... but at the same time, I can't be doing too bad because those darn kids will eat up all my apples and bananas before I even get one haha.

Thanks for the list. I really appreciate the fact that you are giving us tips and advice that we can actually use. Sometimes, all we here are things that may work for the average supermodel or movie star, and nothing for the working moms/dads, stay at home moms/dads, single moms/dads, not-so-wealthy, real life people. You give us exactly what we need. Thanks so much!!!

Mary Cecy said...

Am I the only mother that their children like Veggies and Fruit? Must be a weird thing. Yes they like ice cream and sorbet and candy and cookies and mac & cheese... I do give them options on eating veggies and fruit first, then the rest. I love having dessert first, fruit is always good. So after making my own meal and spicying it up, the hot dogs and pizza don't have the same attention. Mami's food ROCKS!! (mami is spanish for Mommy) Beans, beef, pork, turkey, rice, salad, tortilla, red potatoes... this has been in my table in the last couple of days. It has been a hit!!

Thanks for the list Chalene. Now I have more options after I finish the 10 day turbo slim.

lupe said...

hi!
i think it's great now that parents are encouraged to monitor kid's diet. i have a 5 yr old, and sometimes people think i'm crazy for monitoring what she eats, but she's so healthy and active, i wish i had been so aware of nutrition at her age!
lupe

lupe said...

hi!
i think it's great that parents are encouraged to monitor kids' diets now. my parents tried to get me to eat what they thought was good, but info wasn't as easily available then, and a burger was better than candy, but i was chubby all the time. some people think i'm crazy for watching what my 5 yr old eats, but she's so healthy and active... it gives her such a great start!

Neyda123 said...

Ok, Chalene, your blog rocks! I love the posts and the humor you put into them as well. Lots of great information. Thanks again!
Neyda123 - BB member

Hikergirl3 said...

You are SO RIGHT! I agree one hundred percent!

Another thing I do, usually when we are on road trips, when we stop in a McDonald's or some other fast food place (for a SALAD, of course!) is to quietly remind my kids to look around at the people there. Invariably, 95% (or more) of them are overweight or obese.

Stacey Chatman said...

Yes I agree...Awesome list and love the photos....they are great.

Mindy said...

Chalene, you rock, SO HARD!!

This is like my grocery list for today. I love this and I want this eating style for my life and family.

By the way, I am reading "THE MAKER'S DIET". It states many similarites to your information as well as what our digestive system "REALLY" needs.... and all this from a young guy who almost died due to his poor diet! SO interesting.

My personal library has doubled, since I have met you, he hee.

Thank you for you hard work and this list!! I love it.

Pamela K. in L.A. said...

Thanks Chalene for that information. When I decided in May 2005 to make a change, I also changed the way my children ate. It was tough on them at first, especially my son (who was 12 at the time and over weight), but since doing so I've lost 80 lbs and he has lost 25.

Pamela K. in L.A. said...

Thanks Chalene for that information. When I decided in May 2005 to make a change, I also made the change for my children as well. I knew that in order for me to be successful, I made to make household changes. It was tough on them at first, especially my son (who was 12 at the time and over weight), but since doing so I've lost 80 lbs and he has lost 25.

Anonymous said...

What exactly is "High fructose corn syrup"? And what makes it worse than sugar?

Thanks!

Diane said...

Chalene, I have a quick question. I saw somewhere where you wrote the order and frequency that one needed to do TJ in order to get a killer body, but I can't find it now. Can you please repeat that? It was something like...do cardio so many days a week (?) and sculpt so many (?), and would have to double up on one day.

Help!

Queen (Diane)

Anonymous said...

This is her recommended rotation I copied from one of the message boards. I just got my DVDs yesterday and I'm starting with Cardio Party 3 in just a few minutes. I'm pumped!

"The Advanced Rip You Up TJ Rotation".

WEEK 1
1. Cardio Party 3
2. 3T-Totally Tubular Turbo
3. Punch, Kick, and Jam
plus Ab Jam
4. Fat Blaster
5. Cardio Party 2
6. BootSculpt
Cardio Party Remix - CPR
7. Semi-Rest:Ab Jam - 10 minutes

WEEK 2:
1. Cardio Party 3
plus floor ver. of AB Jam
2. Booty Sculpt Turbo Jam Live [/B]
plus Cardio Party Remix
3. Punch, Kick & Jam - 1/2 with hand gloves
plus standing version of AB Jam
4. Fat Blaster (30 min.)
3T - Totally Tubular Turbo
5. Lower Body Jam
6. Cardio Party 2
Ab Jab Standing and floor
7. SEMI-REST DAY ACTIVITY:
Brisk Walk OUTSIDE...with family or close friend (1 HR)


WEEK 3

1. CPR -Cardio Party Remix
Fat Blaster
2. Booty Sculpt
Punch, Kick, Jam w/gloves
3. Turbo Sculpt
AB Jam floor version
4. Cardio Party 1
5. Fat Blaster
6. Lower Body Jam
Cardio Party 3
7. Rest

WEEK 4

1. Cardio Party 1
Turbo Sculpt
2. Rest- or friend/family walk
3. Punch, Kick, Jam w/gloves
BootSculpt-Live
4. Fat Zapper
3T-Totally Tubular Turbo
5. Cardio Party 2
6. CPR- Cardio Party Remix
7. Lower Body Jam

Have fun!

~Kristin

love75 said...

Hey Chalene,

I have been an avid turbo jammer for almost 2 years and I absolutely LOVE it. It has helped me lose almost 30 lbs, especially when I'm consistant. I have tried so many other workout dvd's before and I've got to say, yours ROCKS!! I would love to become a turbo jam instuctor here in Sacramento, California. I have learned to love everything about fitness especially thanks to you and would love to be a part of your team of instructors. I don't know how to go about becoming a turbo jam instructor but I would love if you could give me some direction.