Guilt-Free Hacks That Won’t Upset Your Diet

Guilt-Free Hacks That Won’t Upset Your Diet

 

 For the first half of my life, I struggled to keep any weight on at all (insert eye roll here). So my motto was to be as indulgent as possible. Eat anything and everything I wanted at all times in hopes of maintaining my tiny 110lb frame. There was no need for guilt-free anything or talks of a diet. (I apologize in advance) This may be nauseating to some of you who have struggled with keeping the weight off at a young age but fast forward to being nearly forty years old and having zero fitness knowledge whatsoever. So it wasn’t all it was cracked up to be. We’ve all got something, right?
This frame of mind has not set me up for any success in life health-wise. Over the years we’ve switched to an organic diet, and I’ve always gone “by the book” with feeding the kids, but I couldn’t seem to translate that to my own diet. Largely due to the fact that I’ve had such little training on what my body needs and how diet affects it. Now that it seems the weight is able to stick (perhaps in more places than I’d like), after becoming a mom of two healthy boys my goal is to become as educated as possible in maintaining a healthy lifestyle.
I recently sat with a nutritionist and went down the line on each item I love and consume on a weekly / monthly level. We then came up with a list of options and some techniques to working a healthier lifestyle into my diet choices.

Hack #1: You’ve Got To Give a Little, Take  a Little

One of these invaluable tips was geared towards allowing yourself room to breathe and eat the things you love, however, it doesn’t mean you have to go off the rails and drop everything you’ve learned. It does mean that you up the nutrition factor where you can, and think about how these choices affect the “whole.” Understanding how much you need to consume in a day as far as calories/ sugar intake/ sodium content helps you make choices all throughout your day and week. If you know you need a certain amount of calories throughout your day and you splurge on breakfast, then you understand what choices you need to make during lunch and dinner in order to stick to your health plans. Example: If I know I’m going on a date night with my hubby and would like to enjoy a couple of glasses of wine, then I keep it light all day long to leverage the day.

Guilt-Free Ice Cream

Breyer’s delights helps me do just that by allowing the “cheat” to happen with an indulgence of mine, ice cream. I’m pretty sure it’s on a lot of lists of indulgences. So when I found out that it’s only 330 calories PER PINT, and they have one of my most favorite flavors, COOKIES AND CREAM! Currently sold at BJ’s Wholesale, the Breyer’s delights pack comes with four pints, each pint packed with 20 grams of protein (it’s practically necessary at this point). This is a great way for me to feel like I’ve indulged a bit without feeling like I’ve completely jumped ship.
Guilt-Free Ice Cream

Hack #2: Find What You Love, and Enjoy a Little Bit

Portion control is a wonderful way to staying healthy, so I allow myself a few scoops of ice cream and stick to the plan for the rest of the day. Timing is also important, if I know I will be at a theme park or space where healthy options are few and far between, then I don’t spend time indulging as much beforehand. It helps put it all into perspective for me and gives me the power to make the choices that best suit my life. Even if it just for that week.
 Guilt-Free Ice Cream

Hack #3: Improvise Where You Can

Indulging is good for the soul, but it doesn’t really do anything to help move the process along. In order to keep the train moving in the right direction (I promise that is the last train analogy), then you need to remember that balance is key. If I am at a BBQ restaurant with my family I will enjoy my ribs with a small portion of mac and cheese and a large portion of healthy greens. By allowing myself the comforts I typically enjoy but also giving my body more of the fuel it needs to process everything, I’m setting myself up for a healthy balance. When I enjoy a bowl of Breyer’s delights ice cream, I know to up the antioxidant factor by throwing some fresh berries from the farmer’s market in my bowl. It’s a win/win!
Guilt-Free Ice Cream
You can find the Breyer’s delights found in your local BJ’s Wholesale location in the freezer aisle.
Essentially yours,
Erika
3 Tips To Help You Stick With New Year Goals

3 Tips To Help You Stick With New Year Goals

This is a sponsored post on behalf of Bloggin’ Mamas & the Florida Prepaid College Board. All opinions expressed are my own.

You can have all the best intentions for setting goals for a bright new year. Most folks commit to a bunch of different resolutions with their best interest at heart, then fail after month two (I’m being forgiving on this estimate). With lives getting busier by the minute it can be tough to add any more logs to the already bright burning fire.

Tip #1: Change The Name of Your Goal

The description “resolution” seems to have carried a negative tone at this time. People are shying away from it because of the pressure it holds. Folks are even resorting to just sticking with a word for the year (sort of like a mantra) ahead, which I like because I think it can serve as a gentle reminder to yourself that you are consciously working on that one particular word. Whether it be kindness, compassion, forgiveness (I’ve given all of these a try). My word this year is STILLNESS… more on that later. Sometimes, most times changing the frame of how you perceive something has the power to change the experience itself, I’ve learned this with parenting. So whether it’s a word of the year, a new goal, and a new mindset, or even an old-fashioned resolution, changing the name to suit your lifestyle and preferences can help to get you on the right track (and hopefully keep you there).

New Year Goals

Tip #2: Write Down your Goals

As I get older and “mommy brain” (believe me, it’s a thing) creeps in daily, I noticed the importance of writing things down. Not only does it serve as a gentle reminder you have set for yourself, but it also solidifies things. The quickest way to turn a dream into a reality is by putting pen to paper and showing yourself that you are indeed committed to making this happen. A great example for us was the kids’ college tuition. By enrolling with Florida Prepaid (open enrollment ends at the end of February), we took action to ensure our kids have an extended education AND committed to keeping them free from student loan debt at a crucial point in their lives. This was important to both my husband and myself, but by putting it on paper and making it official, it now became a reality we are proud of. The beginning of a new year is the perfect time to sit and write down your immediate and long-term goals. We are grateful to Florida Prepaid for providing us that opportunity. Remember, if it ain’t on paper, it never happened. Am I right, folks? Okay, I’ve gone too far. Right now you can use promo code Erika1718 for $25 off your online application fee. The application process should only take ten minutes of your time, something you can knock out over breakfast coffee in the morning.

Fl Prepaid
Click photo for more information on Open Enrollment!

Tip #3: Less Is More

People may be tired of hearing me preach how “less is the new more,” but it’s true. Minimalism is all the rage, and everyone is cutting back to discover the essentials. See what I did there? Shameless Essentially Erika plug, typical blogger move. Anywho, scaling back on all of the extra madness and only committing yourself to the goals that will truly have a positive impact on your life will make the commitment that much easier. Choosing to tackle something monumental to your family’s success (like college tuition), can help relieve a lot of the stress and worry you battle all year-long. Minimizing all the tiny things you want to accomplish, and finding a way to either lump some of it together and knock out two birds with one stone, can feel like an achievement in and of itself. Focus on the necessary and once you’ve got that down-packed, you can tackle the next. This approach tends to set you up for success instead of failure, self-doubt, shame, and the worst… anxiety.

Three simple steps, but sometimes these can get lost in the drama and pressure of trying to do it all. Remember, you can have it all, just not all at once. Life isn’t a sprint, so remember have compassion for yourself and take it one goal at a time.

Essentially yours,

Erika

Kids, Feelings, & Making Space For It All

Kids, Feelings, & Making Space For It All

I used to think feelings were a waste of time. With all the pressures of adulthood (at the ripe old age of sixteen), who has times for feelings anyway? They can be messy, and there simply wasn’t any time for that. Besides, it didn’t seem that important in the grand scheme of things. You know, like living day-to-day and being sure to make sure all the important needs were met. Food, clothing, water, and sometimes even a bit of sleep.

Turns out, feelings are important. They are pretty much the foundation of a functioning or non-functional relationship. Either way you flip this coin, feelings are at the center of it. I didn’t learn this until having children of my own. There was simply no way to ignore it. As this toddler stares back at you screaming over a broken toy (that you know you can totally fix in minutes), and you are faced with something you haven’t dealt with or couldn’t deal with. FEELINGS. As irrational as they may seem, they are valid, and now you are left with the charge of trying to figure out how to acknowledge them. Lest you decide to be one of those parents who just blames all of the behavior on the kid and how they are inconvenient until they learn to “walk the line.”

I didn’t want that for my family. I wanted to dive deeper and really create a base that I knew they would always return to. Not through guilt, bribery, or cultural obligation, but because they wanted to…deeply. Because it called to them no matter where they were in the world, they knew that right here (home) they could be exactly who they were, loved for such, and even celebrated for it… no matter their quirks. Of course, that is, until they found and re-created that love with a family of their own. A hybrid based off of the love they learned with us at home.

Well, apparently I was wrong (go figure). Not only are feelings necessary, and take time, but they also require a ton of space. Yes, space to breathe, move in, then out, and finally to go away… leaving only the memory of how they were processed in its place. THIS is the important stuff. Not necessarily the irrational fears or behavior that come with childhood (although each of these is tied to a real emotion that needs to be acknowledged, for the little things are big things to little people), but how they are handled in that particular moment. These are the building blocks of a solid or shaky foundation, you choose. So, in order to honor these feelings and come out on the other side unscathed (without feeling like you’ve become a slave to irrational requests or behavior), you have to make space for them. Space can mean a simple response like, “hmmm” or “oh, I see,” or it can mean no response at all. Silence it turns out, is my most effective parenting tool.

Kids
Photo by Caleb Woods

When we fill the space with lots of complicated jargon or reasoning that kids are not yet able to conceptualize, we complicate the situation and wind up making them feel inadequate or incapable of handling such a big emotion. This does nothing in turn, for their security or autonomy. Simplifying an issue with how minute we think it is does nothing for their confidence and only makes them (or anyone, really) feel inept and incapable of completing a minor task. Silence and support as a child walks through a complicated emotion can mean more than solving their problem ever could. In simpler terms, making their “big problem” feel small doesn’t help the problem at all, it only makes it feel bigger and scarier.

On the other hand, escalating the issue doesn’t help one bit. Losing our cool when the kids have lost their cool also lends to making a situation seem worse than it is. Sensationalizing a problem can only do one of two things; it can have the same effect of minimizing a problem wherein a child begins to feel like they can’t handle something that you have now lost your $#!T over, OR, it shows them that not even you can handle this big emotion they have no idea what to do with. Meaning, “you’re on your own kid, this big scary emotional world just got colder…”

My mother, bless her heart, was part of another club. She was able to simultaneously talk me down from my issues showing me how I “should” be feeling so well that I began to think it was my own rationalization, whilst driving home the notion that I really shouldn’t be feeling all these feelings about something so minuscule (she’s got talent, that’s for sure). This did nothing for my confidence, in fact, it only made figuring out problems on my own as an adult more complicated, because I had no idea what I was doing, or how I had gotten that conclusion. Her in-depth and often psychological explanations as to why I was doing something often left me feeling as though I had no “voice” of my own. It may have kept me from avoiding poor decisions in my teen years, but I couldn’t for the life of me figure out who I was outside of that until I became a mother to my own children. I often credit my oldest son with creating the need for me to figure out what kind of parent I wanted to be. His constant demands and willful nature forced me to silence my own crowded thinking, pay attention, and find alternative solutions. Ones that I had come to discover on my own. Without realizing it, he was creating space for me to find my own voice as a parent and a woman, and I am eternally grateful. The least I can do is return the favor.

Finding the space to sit in silence and NOT fix a child’s problem is an art, one that I am determined to master (someday). It allows someone to really feel whole in your presence, by showing us the most vulnerable parts of them while we just allow space for it to unfold. No need to rush to a speedy resolution, just space to bloom as they are; enjoying the journey. This is one of my favorite quotes about love:

“We think our job as humans is to avoid pain, our job as parents is to protect our children from pain, and our job as friends is to fix each other’s pain. Maybe that’s why we all feel like failures so often–because we all have the wrong description of love. People who are hurting don’t need Avoiders, Protectors, or Fixers. What we need are patient, loving witnesses. People to sit quietly and hold space for us.” -Glennon Melton

I’ve learned that this type of love is essential to a blossoming relationship of any sort. Parent/child, spousal relationships, friends, and siblings. This unconditional love that doesn’t require someone to simply rush through their feelings so that the other party can feel more comfortable is only a testament to how many folks haven’t met their own “scary feelings.” If you feel uneasy by the sight of someone else emoting their feelings, chances are you weren’t given the space to process your own feelings as a child and find yourself feeling uncomfortable because you haven’t discovered a way through your own emotions.

A great mentor of mine, Susan Caruso, founder of Sunflower Creative Arts, has a wonderful approach to this. “When in doubt, say hmmm.” It totally works! Whenever I drop one of these in a situation, the truth about whatever over-reaction is being thrown my way is usually brought to light by the child itself. They start pouring out information about why they are feeling anxious, and my only job at that point is to listen and love them through it. This can mean I just need to nod and acknowledge their feelings as they unfold, or I can help them channel that energy into more effective forms of expression like drawing, writing, or even punching a pillow.

My job isn’t to fix every issue hoping they learn to do it themselves. My job as a parent is to help them find their own way (with as little interruption as possible) so they are ready for the world and a lifetime full of feelings they are well-equipped to handle. While I am certainly no master at this just yet, I am glad I know that the pause before responding is simply me making space for all emotions in the room.

Kids
Photo by Ariel Lustre

Here’s to making space!

Essentially yours,

Erika

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