Don’t Buck Up Your Weight Loss Plans

If you know me, you know I love my Starbucks.  Or “S-bucks” as we simply call it around my house.  I am at S-bucks almost every day, at some point, to stop in for my usual: a grande bold blend with a bit of cream (yes, cream) and a sprinkle of cinnamon.  We even grind and brew S-bucks at home every morning.  Really… I should have shares.

That’s nothing special, though.  S-bucks is everywhere these days.  When I schedule a walk or park playdate for our New Toronto Moms Meetup (www.newtorontomoms.com), I often choose a Starbucks as our meeting point.  Not just because I’m an addict.  They really are everywhere.  They have change tables, they’re breastfeeding friendly, and they have such a wide variety on their menu (both food and drink) that they can usually make everyone happy.

OK, so I like Starbucks.  But the lovefest ends here.

Here’s a question for you: What’s your usual Starbucks order? Is it a “tall soy latte, easy foam” or a “venti iced coffee with milk” or maybe a “grande mocha frappucino, hold the whip”…?

Starbucks (or Second Cup, or Tim Horton’s or whatever your poison is) can be the pick-me-up in your day.  But it can also really mess up your diet.

Starbucks drinks range from 0-500+ calories per serving.  500 calories? That’s a meal!  Here are a few drinks to avoid when visiting S-bucks next time.  Loaded with saturated fat, sugar and calories, these drinks are diet bombs! Is your drink on this list? (all nutritional info is for grande size)

• Double Chocolatey Chip Frappuccino – 500 calories, 9 g fat
• Strawberry Vivano Smoothie – 280 calories, 2 g fat
• White Chocolate Mocha – 400 calories, 11 g fat
• Peppermint White Chocolate Mocha – 470 calories, 12 g fat
• Dark Cherry Mocha – 320 calories, 8 g fat
• Caffe Mocha – 260 calories, 8 g fat
• Iced White Chocolate Mocha – 340 calories, 9 g fat

Those calorie counts are all without whipped cream!  Add the whipped cream topping and you’ve added an additional 70 calories and 6 g fat to your “drink”!  You’d be better off drinking a regular cup of coffee and selecting a small pastry than choosing one of these beverages.

Here are a few tips to down-size your fat and calorie intake the next time you’re placing your order:

• avoid anything ending in “frappuccino” or “mocha”
• select hot or iced coffee or tea, unsweetened, and sweeten yourself with one packet of sugar for just 25 calories
• order sugar-free syrup when flavouring your drink
• not a fan of artificial sweeteners?  ask for just “half-sweet” iced coffee or tea
• skip the whipped cream
• order skim milk instead of 2% to save 40 calories per cup
• ask for a “light” version of your favourite drink and save up to half the calories of the regular version

Remember, S-bucks is not in the business of making you skinny.  They concoct their beverages to taste as yummy as possible.  And, like most cafes and restaurants, that means adding the sugar and fat necessary to give you that “WOW” flavour that keeps you coming back.

Be aware and you’ve taken the first step to changing your eating habits. Make yourself aware; check out the nutritional information for your favourite beverage on the Starbucks website.  Then order a plain coffee and be on your way…

Surviving Summer Workouts

the trainer’s toolbox

- Beth Beauchemin (Read About Beth)

Whoo-hooo!  Summer has officially arrived (this week, anyway)!  Long sunny days, warm nights, daily gelato runs (the power walk to the gelato café“justifies” the calories…. or something like that…).  I am so excited that summer is here, and with it the season for rock star outdoor workouts.  Well, right now I’m busy teaching rock star Belly Bootcamp stroller classes, and hoping to join them by mid-August after baby #2 is born… fingers crossed!

With today’s unseasonally high temperature, the ladies and I played it cool in the shade – lots of strength work with our very portable elastic tubing and utilizing all the great surfaces that Toronto’s parks provide us with (love picnic benches to get legs looking great!) However, sooner or later, it’s inevitable that we will be exercising under the hot summer sun.  With all the recent controversy about how to play it safe in the sun, what’s a gal to do? (Don’t know about all the recent sunscreen controversy?  You may be interested in checking Environmental Work Group’s recent posts on sunscreen:  http://www.ewg.org/2010sunscreen)

Here are our tips to surviving summer workouts safely, and in better shape than ever!

1.  Build up to it gradually.  After Canada’s long and cold winter, this sudden switch to summer has everyone jumping for joy.  But….  remember that our bodies have had the past 8 months to get used to being in the cold – take time to acclimatize to our new season, and give yourself a few weeks of more moderate workouts to get your body ready and able to handle the heat.

2.  Hydrate Hydrate Hydrate!!! Aim to drink about 2 cups of water 2 hours before the workout, and then continue to sip water throughout the workout.  Always be sure to drink water after each workout to replace fluids lost.  If you have been exercising for a long time or in extreme heat, consider weighing yourself before and after the workout, and drink 2 cups of water for every pound lost.  If you are nursing this is even more important, because mommy needs to be hydrated in order to produce milk.

3.  Avoid exercising between the hours of 12 and 2pm.  Exercising during the hottest part of the day puts you at a greater risk for dehydration, heat illness (exhaustion or stroke), and overall bad workouts.  My ideal day has my workout earlier in the morning, then a fabulous nap with the terrible toddler at mid-day.   It’s one of my favourite indulgences!

4.  Stay in the shade or “create” shade by covering up. Stay in the shade is pretty evident, but if you are going to be in the sun try to wear more than just a sports bra and shorts.  Experts are divided on sunscreen, but they are unanimous in saying that the best sun protection is to reduce your exposure.  Long sleeved “surf” shirts are a great (and trendy) way to stay cool and protected in the sun.  Your shades are also more than just a fashion accessory – they are a “must have” in the summer to protect your eyes from the sun’s dangerous rays.  Last, but not least, don’t forget your hat!  We make our kids wear hats for a reason – because it’s VERY important!

5.  Find a good sunscreen, buy 5 of them (one for every bag…. just like lip gloss!), and slather it on! No need to go out and buy the latest SPF 100+ (yes, they make that).  Find something you like between SPF 15 and 50, and wear it!  Sunscreen needs about 30 minutes to be effective, so aim to put it on a bit before you head out the door, and make sure to reapply at least every 2 hours, or every hour if you are working up a sweat.

That’s it!  Have a fabulous summer of outdoor fun – I’m looking forward to seeing you lunging up one of Toronto’s many hills with the other Belly Bootcamp mommies!

the truth about breastfeeding & fat loss

You’ve heard it before, probably even from your OB-GYN or your midwife when she was listing the benefits of breastfeeding to you.  Your mom, sister, aunt, girlfriend or coworker might have told you.  Maybe you googled “baby weight” or “benefits of breastfeeding” and read it there.

hello baby, bye-bye treadmill?

Breastfeeding an infant burns about 500 calories per day. Wow!  500 calories a day!  That’s like jogging an entire hour.  Or doing two back-to-back bootcamp classes!

Only… it doesn’t quite work that way.  It’s true that maintaining a supply of breastmilk requires a woman to eat approximately 500 calories more than she normally would to maintain her own healthy bodyweight.  BUT… that’s the key – it requires you to EAT those calories.  If you don’t eat enough calories, you might not make the same quantity or quality of breastmilk.  So dieting is not really an option when you’re breastfeeding.  The LaLeche League recommends you consume a minimum of 1500-1800 calories per day in order to safely lose a healthy amount of baby weight while still providing quality milk for your little one.

The female body is an enigma.  No matter how much we learn about dieting, fitness and fat loss, we are still at the mercy of Mother Nature.

healthy baby, chubby mommy... fair trade.

I breastfed my first child for 23 months.  That’s right.  When I found out I was pregnant with #2 I was concerned about being active, nursing my toddler and providing enough calories for my growing baby, so I decided to wean my toddler.  After weaning, I actually LOST about 5 pounds that had, despite all my efforts and all my knowledge about fitness and weight loss, been clinging to me for 2 years since giving birth.  Now I’m nursing my second and, almost 5 months in, I am reigning in my expectations, settling in for a long chubby period and expecting to lose those last few pounds with some hard work once I’ve finished breastfeeding for once and for all.  And it’s not just me.  Friends, clients, acquaintances have all told me they’ve experienced the same sudden weight loss during and after weaning.

So what gives?  If nursing burns calories, why do you LOSE weight when you wean?  Shouldn’t the weight melt off while you’re nursing instead?

The truth is that a breastfeeding body is in many ways like a pregnant body.  Hormones produced during the breastfeeding stages help a woman (without asking her opinion, mind you…) maintain fat stores to help feed her and baby in the event of a famine.  Once baby is weaned, many women see a weight loss as hormone levels return to normal.

The best formula for losing that baby weight is to eat according to your hunger (read: not your cravings, your hunger), drink according to your thirst and exercise at least 3-4 days per week with a combination of strength training to boost your metabolism and cardiovascular exercise to burn off extra calories.

And patience.  The other part of that formula is patience.

How have your postpartum weight loss efforts worked?  Did you find you lost weight at certain stages more easily than others?  Share with us!



Fit Facts You’ve Got Time For

My newest child is just 3 months old and – I’m sure you can vouch for me on this one - I have to use my time wisely while he’s catnapping to tackle housework, regular work and the odd on-demand episode of The Biggest Loser.  As moms, sometimes all we’ve got time for are little snippets of information.  From one mom to another, here are a few great little fitness tips you have time to read and implement in your hectic, mommy life!

You’ll learn a little something for the water cooler and add some strategies to your healthy lifestyle armory.  Happy reading!

Enlist a walking buddy to keep you on track...

fact: the average person walks only about 4,000-5,000 steps per day.

fit: experts recommend 10,000 steps per day for basic fitness.  30-60 minutes of brisk walking will tack on 4 to 5,000 steps to your total!

Eat 'round the clock to stay in control...

fact: individuals who eat 4 or more times daily are 45% less likely to be obese than those who eat 3 or fewer times daily.

fit: don’t get caught up in the cycle of starving & binging!  Eat every 3-4 hours to boost your metabolism and to avoid getting so hungry that you throw all those great resolutions right out the window!  Download nutritional guidelines from Health Canada & the Dieticians of Canada…

Banish belly fat & the blues all at once...

fact: women who suffer from depression have, on average, 24% more belly fat than women who aren’t depressed.

fit: winter brings seasonal blues for many of us and can intensify depression for those who suffer year long. Stress hormones are powerful enemies against your metabolism and depression often manifests in women through overeating, making weight gain a common symptom of the blues.  See your doctor if you feel unable to cope with your everyday routines and consider adding exercise to your treatment plan. Not only will exercising rev your metabolism and help you remove any excess fat, it has been shown in several studies to be more effective against clinical (and mild) depression than medication alone.  For best results, exercise at a moderate to high intensity at least 3 times per week.

I don’t remember my jeans being THIS tight…

the trainer’s toolbox

- Beth Beauchemin (Read About Beth)

Wow!  Who can believe that the leaves have changed, the jack o lanterns are out with the compost, and November is upon us.  It feels like only yesterday that Max and I were still bouncing out the door in shorts and tee-shirts.  Now it’s coats, sweaters and jeans!  I love fall (it’s my favourite season!), but the cooler (grey!) days often leave me wanting more fatty foods and less runs around the neighbourhood.  The 2 of those combined (plus a few yummy Thanksgiving and birthday meals, along with Halloween goodies!) usually have my jeans feeling a “little” tighter than I like them to!

So, what’s a girl to do? Well, if these were my pre-baby days it would be MUCH easier – cut down on carbs after lunch, slightly increase my protein intake, increase my water consumption, eliminate “white (sugar, flour, etc), and throw in a few more workouts.  Humph, sometimes I miss the ease of my pre-baby life!  Max is a very healthy eater, but I think I would have a revolt if supper turned into chicken (or fish!) and steamed veggies every night of the week.  Exercise is another story:  I now dream of getting 3 workouts in a week, let along the 5-6 that I easily pumped out in my former life.   And cut out sugar?  Are you crazy? How are you supposed to drink coffee (which is a new life necessity!) without any sugar in it?  You must agree… this is quite a dilemma!  It’s also one that I can’t afford to get too lazy on.  Christmas is around the corner and the last thing I want to do is to go into Christmas already worrying about how tight my jeans are. That means they definitely won’t fit come Jan 2!

It’s clear my old tricks won’t work.  Let’s have a serious look now at what I can do within the boundaries of my current life as a mom.

1. Start looking at what I’m eating. I don’t know about you, but at each meal I was eating my portion, plus often half of Max’s.   If I was to add that all up over the course of the past few months…. (especially including the dessert part) – yikes!  That would explain the tighter pants!  If you are like me, a phrase similar to “we can’t waste food while people are starving” runs through your head when you look at an unfinished plate.  IT’S OK!  People are not going to be any less hungry because you forced yourself to finish not 1, but 2 plates.  In fact, they may even be a little upset with you.  Whatever your child doesn’t eat, either: a) wrap up and save for another meal; or b) toss it into the compost.  Perhaps your servings are too big and you can make them a bit smaller, or perhaps the little one wasn’t hungry.  Either way, keep your fork on your own plate.  It’s much better this way – trust me!
2. Cut out white things. Unfortunately there is no shortcut on this one.  White sugar and white flour (the cornerstone of all things “bad”) are just not good for you, and if you cut them out not only will your midline smooth, but so will your moods.  Need another reason to cut out the white, white sugar has a significant effect on your immune system, and decreases your body’s immune response up to 6hrs after ingesting it.  YIKES!  With the flu scare this season, I need my immune system running at full capacity.  No white for me!  (No, I still haven’t given up on caffeine completely, but I’m taking it in a form that doesn’t need sugar – hello green mint tea!)
3. Increase my water intake. Did you know that the body misreads the “I’m thirsty” trigger, and sends you an “I’m hungry” thought?  When you are hungry, first have a big glass (or two) of water.  If you are still hungry in 20 minutes, then you are really hungry.  If you aren’t, then you were just thirsty!  I’ve just bought a new, really cool stainless steel water bottle – no leaving home without it!
4. Schedule in my workouts. This is an absolute must!  Like anything else, if workouts are not written down they will not happen.  I have found a terrific pilates studio that is on the way from home from where I teach Belly Bootcamp classes (you could just come to our wicked Belly Bootcamp classes – awesome workout AND get to hang with other cool moms!).  It’s a great way for me to sneak my workout and “me time” in!  I also have started to use Max again as a weight… now that he’s a toddler, “games” for him are workouts for me.  Singing “zoom zoom” and lifting him up in the air is a fabulous full body exercise; I combine that with a few (thousand!) laps chasing him around the living room, then finish with him crawling all over me as I try to hold a plank – voila, a very kid and mommy friendly, doable, workout that will make a difference!

So, there is my game plan for the next 6 weeks or so….. stop finishing Max’s food, get rid of white (which also includes that big barrel of Halloween candy that I won’t let my kid eat, but I’m somehow allowed to. What a bummer!), drink even more water (ideally 2-3L/day), and make a promise to myself, via my daytimer, to get my exercise in.  I’ll report back in a few weeks and let you know how it’s going!

Have a great November!