Makeover Momma

                Many new mothers claim they stay slim simply by “eating in moderation”, instead of turning to complicated diet regimes and food combinations. If moderation has alluded you in the past, try using portion control when eating your favorite foods, because a healthy lifestyle is often defined by never going to extremes (either too much or too little of any one thing).

            We know that new mothers don’t have time to measure, weigh or categorize the foods you eat, so simply try using your hands when it comes to chowing down.

·         The size of your fist= Protein. Try a small serving of lean chicken or fish, an egg white omelet or a serving of quinoa.

·         Both of your thumbs= 2 Tablespoons. For example, the peanut butter you spread on a whole-wheat bagel, the fresh tomato sauce you add to noodles or the vinaigrette dressing atop your salad.

·         One cupped palm= Grains or Carbohydrates. They should fit comfortably in your palm, like a slice of bread, a cup of brown rice or the afore mentioned and appropriately sized whole-grain bagel.

So stop fretting about what to eat (a variety of unprocessed foods whenever possible) or when to eat (only when you’re hungry), and remember that everything you need to know about how much you need to eat is in your hands.

Think Thin brand protein bars are so tasty and rich, that it can be tempting not to eat an entire box. These chocolate-covered bars come in rich flavors of milk, white, and dark chocolates, with soft centers in flavors like Creamy Peanut Butter or Brownie Crunch. The Think Thin bars are perfect for stashing in a bag or car for a hungry moment when doughnuts and deli subs are the only foods available, or for the picky toddler who will refuse to eat their vitamins/calories during a hectic day.

At around 220-260 calories per bar, and extremely high in protein, Think Thin bars are an ideal alternative for meal replacement programs (such as Slim Fast) that cater to the busy dieter. It goes without saying that Think Thin bars are meant to be healthy, low in calories, and good for both mommas and babies alike. The flavors are tasty, the bars delectable, and they will always be a better alternative to grabbing a candy bar for your tike when in a rush.

· One bar has 220-260 calories, 20 grams of protein, 18 essential vitamins, and are sugar-free

· Covered in rich chocolate layers, and filled with dessert inspired centers

· Flavors include Creamy or Chunky Peanut Butter, Chocolate Fudge, Brownie Crunch, Chocolate Mudslide, Dark Chocolate, and White Chocolate Chip

· Offer mini bars in Chunky Peanut Butter and Chocolate Fudge flavors, as well as new White Chocolate Raspberry and Peanut Butter Caramel

PROS:

· Taste is chewy, gooey, and decadent like dessert

· Perfect substitute for candy bar or potential unhealthy food choice

· Wide variety of flavors

· Satisfy even the most intensive sweet cravings

· High in protein and healthy nutrients

CONS:

· Caloric equivalent to meal bar (not a snack)

· If you don’t like chocolate, you’re out of luck

· Hard to stop at just one bar

*All meal suggestions at Makeover Momma™ will include allergen information and suggestions for children with allergies, celiac disease, or additional health concerns. This snack is gluten-free.

· Photo provided by gluten-free blog spot.

                        
This original Makeover Momma pumpkin protein smoothie has hints of cinnamon, tons of flavor, and is perfect whether you’re in a hurry, on the go, or simply want to enjoy a healthy breakfast. The silken tofu may sound intimidating but it adds a thick creamy texture and extra protein (and your family will never detect it!)

Try giving it to your child or toddler for a nutritious drink in a “sippy cup”, or add some nutritious vanilla ice cream (such as Soy Delicious Dairy and Gluten Free Vanilla) to make it into a dessert!

Ingredients:

• 8 oz. of pumpkin flavor soymilk, like Silk Pumpkin Spice soymilk
• 1 container (6 oz.) Vanilla flavor Whole Soy Co. soy yogurt
• ½ cup of Light Silken tofu
• ½ fresh banana (for texture) or ½ cup of ice
• Cinnamon

Instructions:

Pour the 8 oz. of Pumpkin Spice soymilk into a blender, and add the 6 oz. container of Whole Soy vanilla yogurt and ½ full package of tofu. Sprinkle mixture with cinnamon, and add the banana or ½ cup of ice for texture and thickness. Blend the mixture until smooth, pour, and garnish with sprinkling of cinnamon! It packs a healthy natural protein and a whole lot of flavor!

Serves 1 to 2.

The Diet:  Vegan or Vegetarian Eating

            The clean or vegan lifestyle has long since by toted by such stunning celebs as Alicia Silverstone and Natalie Portman (and even Pamela Anderson, who swears her fit physique is compliments of vegan eating and not exercise.) Even diet loving Oprah has recently tested out this toned down diet, by cutting gluten, alcohol, sugar and all animal products out of her diet for 21 days (via popular book “Quantum Wellness.”) Although none of these afore mentioned celebrities or women are busy mothers, we had to wonder…can an animal friendly lifestyle, fit into an animalistic motherhood routine?

The Pros= No matter how un-glamorous “clean eating” may seem compared to fancy diet plans and regimented eating systems, it goes without saying that healthy food trumps diets every time (for lifelong weight loss success.) Numerous studies continue to show the vastitude of long term health benefits that a well rounded vegetarian or vegan diet provides. This way of eating can prevent disease, lower cholesterol and risks of diabetes and so much more (even if it has a bad reputation.) Basically, if you clean up your way of eating in any capacity, you will be healthier, leaner and live longer for your children. The added bonus? Cutting your meat and animal product intake just a few days a week can greatly help the environment, which means you can “go green” while eating your greens.

The Cons=  Although we personally advocate clean living, a lot of us just love a good steak…or hamburger…or sausage (and secretly scoff at crazy tree huggers). If parting with your pork is just too hard to bare, start by simply trying to eat fish and chicken during the week, and save red meat only for weekends, eating out or special occasions. If you want to help the environment while still eating meat, simply try choosing organic or local cuts of meat (which may also cut down on your overall intake).

Is It Motherhood Friendly? – Going veg can be more affordable than meat-laden diets, is great for your health and generally will keep the weight off. Still seem too daunting? Read these simple tips…

•         Begin by choosing white pieces of meat instead of red (chicken or turkey instead of pork and beef.) Also, try choosing lean cuts of meat such as salmon, shrimp or grilled chicken, and save fatty dark meats for the weekends.

• If you want to take on this lifestyle whole heartedly, than try weaning yourself off of meat and choosing other forms of protein instead. Go for organic peanut butters, beans (chick peas, black beans and more), legumes or lentils, nuts and fortified whole-grain products instead. If you want to go vegan, bypass the egg whites and dairy (good protein for mere vegetarians) in place of soy milk and yogurts, tofu scrambles, tempeh or “faux” veggie meats.

• In order to garner all of the benefits of veggie eating, it is important to keep your diet full of variety. Instead of choosing carbohydrates like cereal and bagels at every meal (a common pitfall and source of weight gain for many new vegetarians), seek out a wide variety of deep vegetables, vibrant fruits, unsalted nuts, seeds and more.

      Unlike most toddlers who are learning their first colors, my toddler is obsessed with perhaps the most obscure of the spectrum: yellow and purple. Our kitchen is overrun with squash, egg yolks, bananas, egg-plant, plums or grapes (among many colorful and healthy foods.) Bizarre as their eating preferences may seem, it goes without saying that we can stand to learn a lot from the colorful habits our children innately possess.

     Remember the days when eating was about taste, color, and enrichment, instead of fast, faster, and more fattening? As parents, we could completely revamp our diet into something nutritious and delightful, purely using the colors that nature provides to guide us. Try skipping the bland and processed foods that are dull in color, such as white flour, sugar, processed carbs, or items that come in colors only dye and synthetics could create (read: fruity pebbles do not count as healthy colors!) Instead, why not try filling your plate with colors that are both discernible and worthy of your toddler’s appreciation: rich produce, deep vegetables and greens, and natural whole grains will not only make your plate beautiful…but they’ll make your body and health beautiful too.

* Have a New Momma No Brainer question? Ask us and we will answer any of your nutritional queries or conundrums…

· Photo courtesy of www.environment.nau.edu

     This fast and easy recipe for 5 Minute Chicken Taco Salad takes mere minutes to prepare in the microwave, and produces a crunchy and satisfying meal. Not only is this original Makeover Momma™ recipe quick and easy for busy mothers, but it makes a healthy lunch to share with your child. Completely gluten-free* and filled with lean protein, it uses crisp lettuce, beans and fresh salsa to create a crunchy snack. Try using any left-over produce or meats wanted to make it your own, or use lactose-free cheese (such as Veggie Delight) and cubed tofu to make it dairy-free or vegetarian.  

Prep Time: 5 minutes
Cook Time: 0 minutes

Ingredients:

• 2 gluten-free corn taco shells – Garden of Eatin’ Corn tacos
• ½ can of gluten-free refried beans – Bearitos Organic Traditional
• 2 tablespoons of Daisy brand sour cream
• ½ cup chopped onion
• ½ cup chopped cherry tomatoes
• ½ cup chopped celery
• ½ of a scooped avocado
• ½ cup shredded fresh cheddar cheese (not processed)
• 1 bag of pre-cooked lean grilled chicken

Instructions:

Pour ½ can of refried beans into a microwave safe container, and heat according to package directions (roughly 1 minute). Cut an avocado in half, and scoop out ½ of its contents and layer over beans. On a separate cutting board, chop onion, cherry tomatoes, and celery, and add to dish to form another layer. Break 2 or more corn taco shells into small crunchy pieces and add to the dish, and finally pour content of pre-cut grilled chicken (gluten-free) over top. Add freshly shredded cheddar cheese, and put entire bowl in microwave for 2-3 additional minutes, until contents are warm and cheese melted. Top off with a dollop of sour cream.

*All meal suggestions at Makeover Momma™ will include allergen information and suggestions for children with allergies, celiac disease, or additional health concerns. This snack is gluten-free (but can be dairy and meat free, as needed.)

    Part 2 of Healthy Summer Eating Tips for Moms gives you a “no brainer” idea for eating healthfully during the hottest months of the year. Don’t let warm weather, creamy desserts and a surplus of BBQ’s get the best of your healthy waist line…battle back with these simple tricks.

·      Photo image courtesy of myrecipes.com

• Resist and Reward:

Everyone has different levels of self-control and will power, so it’s important to know your own. If trying a healthier option (as mentioned in the previous post Part 1 of Summer Eating) than why not try the “Resist and Reward” method.

If you’re attending many events during the week that revolve around food, try to make all of your choices healthy, but keeping in mind that you will allow yourself one nice “worthwhile treat” in a controlled and mindful setting.

Whether your favorite bowl of ice cream, a small slice of home-made pie, or one side of macaroni and cheese, make sure that you don’t waste precious calories on items you “sort of like”…and save your once-a-week indulgence on a small portion of your absolute favorite summer food.

Worthwhile, wonderful, and absolutely guilt free!

This gluten-free spin on granola was originally created by Makeover Momma™ as an easy treat to feed an (inevitably picky) toddler…but swiftly turned into a family favorite. The Peanut Butter Fruit Chew Granola* quick and easy to make for children, can be taken to work for a healthy treat, kept in a bag for on-the-go snack, or provides a burst of needed energy when your day is in a downward spiral.

Prep Time: 5 minutes
Cook Time: 10 minutes

Ingredients:

• 2 cups of peanut butter flavor gluten-free cereal- like Barbara Bakery brand Peanut Butter Puffins
• 2 bags (4 oz. each) Eden Organic Brand “Wild Berry Mix”-contains organic dried blueberries, cranberries, raisons, pumpkin seeds, sunflower seeds, and almonds.
• 1 small bag dried plums or apricots- like “Organic by Miriani”
• 1 cup of creamy peanut butter
• 1 cup of gluten-free rice syrup- like Lundburg Organic Sweet Dreams Brown Rice Syrup

Pour the peanut butter cereal, gluten-free dried fruit/nut trail mix, and additional dried fruits in a bowl, mixing thoroughly. In a separate small pan on the stove, combine the peanut butter and gluten-free rice syrup, and heat on low for 6 to 7 minutes, stirring the mixture until creamy and smooth. Once the mixture is silky, pour into the bowl with the dried granola ingredients, and stir so that everything is coated. Empty the sticky mixture into a 13” by 13” pan, press until flat and sticking together, and let it cool in the fridge overnight. You’re done!

Extra Note: If you prefer to create this granola from scratch, than any combination of the following ingredients could be added- provided they are gluten-free and from a GF manufacturer. For example, add any kind of dried fruits, additional nuts like walnuts, hemp seeds, or carob chips, or anything else preferred.

*All meal suggestions at Makeover Momma™ will include allergen information and suggestions for children with allergies, celiac disease, or additional health concerns. This snack is gluten-free.

     This original Makeover Momma™ recipe for personal pizza* uses healthy pureed vegetables, hummus and simple frozen crust to create a protein and nutrient rich mini meal. It only takes 15 minutes to assemble and cook, all the while using whatever left-over ingredients you have. Vegetables from last nights salad, pasta sauce from last weekend’s crock-pot meal…whatever you want to add! It also makes a perfect meal or snack to share with your kids!

Prep Time: 4-5 minutes
Cook Time: 10 minutes

Ingredients:

• Frozen pre-made gluten-free pizza crust-Glutino brand Premium personal pizza crusts
• 4 tablespoons of (left-over) pasta sauce-Newman’s Own pasta sauce, or pre-made mix from Classic Cheesy Pizza recipe
• ¼ cup of pureed vegetables: peas, small amount of onion, and small amount of spinach
• 3 tablespoons of gluten-free natural hummus-Atheno’s brand Original hummus
• 1/3 of left-over whole tomato, or chopped tomato pieces (optional)

Instructions:

          This recipe facilitates all of your left-over or unused vegetables and sauces, and combines them into a fun mini meal. Before assembling the pizza, make sure to combine 1 cup of sweet peas, 1/3 cup of chopped onion, and 2 tablespoons of spinach into a blender, and puree until a fine paste (resembling the texture of pesto).

 Preheat the oven to 400 degrees, and place the un-covered frozen pizza crust on a flat pan or surface. Spoon ¼ cup of the pureed green vegetables onto the pizza, and 3 tablespoons of hummus spreading evenly over the surface. Spoon 3-4 tablespoons (as much as needed) of gluten-free pizza or pasta sauce over top, and cover with chopped tomatoes if desired. Cook for 10 minutes, and get ready to eat!

Serves 1.

*All meal suggestions at Makeover Momma™ will include allergen information and suggestions for children with allergies, celiac disease, or additional health concerns. The above recipe is GLUTEN FREE and DAIRY FREE!

The Diet:  NutriSystem Diet Delivery.

            How many newbie mommas have heard celebrity mothers attribute sudden weight loss to their meal delivery program? Whether Tori Spelling (avid fan of Nutrisystem) or even Denise Richards- the majority of famous mommas seem to shed pounds quickly and easily with pre-delivered and prepared meals.

The Pros= Nutrisystem is good for mothers who need to lose a large amount of weight or simply don’t have time to weigh, prepare and plan their meals. Meal delivery programs like Nutrisystem truly take the guess work out of portions, calories and cooking…they even take grocery shopping out of the equation.

The Cons=  Nutrisysteme dso not teach you the very basics of healthy eating (which is neccessary for long-term weight loss or maintanence.) If users do not learn proper portion or daily calories from their plan, than they will gain all of the weight back. In addition, Nutrisystem comes with a high price tag for your average mothers (ie. Makeover Mommas), so unless you are a celebrity spokesperson and receive your meals for free… many of us simply cannot afford home delivered meals.

Is It Motherhood Friendly? – If you cannot afford Nutrisystem or meals delivered to your home, than try creating your own “portion control” mini meal plan right from your own kitchen.

•         Begin by eating a lunch and dinner that are pre-portioned, prepared and can be cooked via microwave (similar to Nutrisystem), such as Lean Cuisine, Healthy Choice, Amy’s Meals or South Beach Diet. Try to make each meal be between 200-400 calories and add additional fresh produce like a small side salad, cup of steamed vegetables or piece of fruit to create a well-rounded plan.

•        Try using pre-portioned whole grain cups of cereal, cups of egg white omelets or a low-calorie breakfast bar by Slim Fast, Kashi or Luna Bar for breakfast. Add an additional piece of fruit or a small cup of berries for color and nutrients.

• Add 1 to 2 small snacks per day, either from fresh sources of portioned control 100 calories packs of almonds, crackers or a small snack bar under 150 calories.

•  If all else fails, save the microwavable meal containers and begin preparing your own meals according to these portions. If your healthy meal does not fit into the container…than they probably won’t help you stay fit.

* NOTE: If you are breastfeeding, you may need to add more calories than this by including an additional snack or larger portions of fresh fruit and vegetables.