SparkPeople Community Director and Fitness Coach
Jen Mueller left her first career in corporate finance to earn a master's degree in health education. She is a busy mom of four and holds a number of fitness certifications (including ACE's Health Coach, Personal Trainer, Medical Exercise Specialist and Behavior Change Specialist). She is passionate about helping people reach their health and fitness goals. In her spare time, Jen loves running, kickboxing and spending time with her family. Jen enjoys blogging about raising healthy children and how small behavior changes can impact health and quality of life.
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Stop Apologizing for Being Different
Every day I work hard to be a good mom. There are days where I’m proud of the job I’ve done, and other days when I’m not. I think that kind of goes with the territory. I know I’m not perfect, but I always try to make decisions based on what I think is right for my family. Some of those decisions aren’t the norm, but instead of being proud of paving my own path, recently I’ve started apologizing for them. It’s time for me to stop being sorry and start embracing my differences.
My daughter started kindergarten last month, which means I’ve been getting involved at school, going to meetings and introducing myself to other parents in her class. A few weeks ago, I went to a meeting where moms were chatting about popular meals they serve for dinner. Most of the foods they were mentioning were things my kids never eat, because admittedly, I’m pretty picky about what we have. Most of our meals don’t come from a box or fast food drive through, and I try to serve healthy foods as much as possible (leaving room for special treats now and then.) I stayed quiet through the conversation, because I didn’t want to come off as judging other parents. Every parent has their own things they focus on, and one of mine happens to be the quality of our food. When I came to pick my daughter up from a playdate a few days after this, her friend’s mom asked “What does she eat for lunch?” She named a few foods she asked if my daughter would like to eat, and my daughter had never had them before. Yes, hotdogs are on that list.
After these two experiences (as well as a few others involving the toys my children have compared to other kids), I felt the need to apologize to them. “I’m sorry that I’m different than other parents. I’m sorry I focus a lot on what you eat, and don’t just buy you everything you want the second you ask for it.” When my husband heard me doing this, he pulled me aside. “Why would you apologize for doing things for our kids that you feel are going to make them better, healthier people? Don’t be sorry for that.” The more I thought about it, the more I knew he was right. My kids eat plenty of treats, just not all-day, every day. My kids get new toys and we do lots of fun things together, even if I’m not buying the latest, most expensive gadgets on the market. I do these things because I think they are right for my family, which is why everyone makes the choices they do. I just need to get more comfortable in my own skin and not be so self-conscious about it.
The path towards a healthier lifestyle isn’t always the popular choice. Sometimes you have to turn down seconds at the dinner table, or decide against the rich dessert that everyone else is devouring. Have you ever felt the need to apologize for that, as if you’re doing something wrong? Do you apologize to family or friends for making time to work out instead of things others might like you to do? I think there’s a difference between being selfish, and just saying you’re sorry for making different choices. In the end, we all have one life to live. The way you make yours great isn’t going to be the same as everyone else, but that’s okay. That’s what makes each of us unique.
What do you think?
Posted 10/23/2012 6:00:00 AM By: : 74 comments 28,095 views
Does Fitness Matter More than Weight?
Which is better: being fat and fit, or thin and unfit? The first reaction might assume that carrying excess body fat is more harmful to your health, even if you exercise regularly. But is that true? Opinions will differ depending on who you ask, but some of the latest research seems to contradict what we’ve typically been lead to believe. Size is not always the best indicator of health.
Newer research has been exploring the “obesity paradox”, a term used to explain how overweight and obese people tend to live longer with chronic illnesses than those who are a normal weight. For example, “One study found that heavier dialysis patients had a lower chance of dying than those whose were of normal weight or underweight. Overweight patients with coronary disease fared better than those who were thinner in another study; mild to severe obesity posed no additional mortality risks. In 2007, a study of 11,000 Canadians over more than a decade found that those who were overweight had the lowest chance of dying from any cause.”
Scientists have validated these results in a variety of medical conditions, including high blood pressure, heart disease and diabetes. Although research has yet to find a definitive reason, there are theories as to why those who are overweight and obese fare better with these chronic illnesses. One theory is genetics (the illness presents itself differently in those who are thin versus fat.) Another theory is that doctors don’t treat thin patients as aggressively because it’s assumed their bodies are able to deal with the disease more effectively. Or maybe the real problem is that we are assigning blame to size, when really there are other factors causing these diseases.
Posted 10/16/2012 6:00:00 PM By: : 143 comments 47,744 views
Healthy Teens Equal Smarter Teens
Whether you’re young or old, a balanced diet and regular exercise makes it much more likely that you’ll live a long, healthy life. As if that wasn’t enough reason to get up off the couch, research has shown that the complications that come with an unhealthy lifestyle affect not only your body, but your mind, too. Although most of us didn’t worry about these health affects when we were young (because we were invincible, right?), it’s never too early to be concerned. Studies on adults have shown metabolic syndrome (a combination of medical disorders that increase the risk of cardiovascular disease and diabetes) is associated with brain changes in adults. New research shows the same effects on the teenage brain.
Posted 10/9/2012 2:00:00 PM By: : 9 comments 22,173 views
Get Kids to Eat Veggies by Offering More Veggies
My young kids like to be in control. Whether it’s what they are wearing, which toy they play with or what’s for lunch, they like to make decisions. Although it can get frustrating at times (“I’m sorry honey, we aren’t going to wear winter boots today because it’s 97 degrees outside.”) I can understand. So much of their lives are planned out for them that it’s exciting when they get to make a few choices on their own.
I’ve started involving my children more in the meal planning process. I don’t mind cooking dinner but I hate having to come up with ideas all the time. So I’ll ask them for suggestions, or give them choices to pick from, either in the planning stage or once I make the food. It doesn’t bother me to make a few different vegetables and then let them choose which ones they want. I know the food will get eaten eventually, and I like having leftovers for future meals. I find that when given the choice, they don’t usually pick just the carrots or just the green beans. They usually want a little of both, and end up eating more vegetables than they would have if there was just one. A new study of adults came to the same conclusion: variety helps increase intake.
Posted 10/2/2012 10:00:00 AM By: : 33 comments 34,144 views
Can You Lose Weight on the Jellybean Diet?
I am so tired of hearing about silly diets such as this one we made up. I didn’t lose weight on the Jellybean Diet, and in fact, I’ve never even heard of it; although I would not be surprised if it exists. Every day I hear about some new diet designed to help you quickly and easily lose weight so that you never have to worry about that number on the scale again. If only it were that simple. Weight loss is hard, and even though we know better, it’s still easy to get sucked into believing these claims.
Posted 9/25/2012 6:00:00 AM By: : 113 comments 103,341 views
The Problem of Childhood Obesity: How You Can Be Part of the Solution
The topic of childhood obesity is interesting to me, both personally and professionally. My job is to help people create a healthier lifestyle, and I’m also the mother of three small children. But I’ll be honest, when I see stories on the news about the latest obesity statistics, it’s easy to start tuning out all of the depressing facts and figures. Mainstream media talks a lot about the problem (that’s become an epidemic), but not as much about the solution. What can we start doing today, right now, in our own homes and communities to help turn this around? What can we do to make sure the next generation isn’t the first one to have a shorter lifespan than their mothers and fathers?
Posted 9/18/2012 6:00:00 PM By: : 14 comments 17,452 views
Healthy Choices Aren't Always Easy, No Matter Who You Are
I don’t watch much T.V., but I have to admit I’m a big fan of the Olympics. I love seeing people push themselves to their limits (which is probably why I like running marathons) and reach goals they’ve been working so hard to achieve. I’m totally in awe of how in-shape these athletes are, and it inspires me to become a little more disciplined and focus on my own goals related to health and fitness.
Olympic athletes don’t get these bodies without a lot of hard work, which includes a strict fitness and nutrition plan. They are closely monitored by nutritionists who make sure they are eating the right amounts of food at the right times for optimum performance. It’s easy to assume that because they are being told what to eat and when to eat, it’s not as hard for them to stick to the plan. But is it really that much easier? Do you think that having access to someone like this would make your weight loss journey that much smoother? My guess is “no.”
Posted 9/4/2012 10:00:00 AM By: : 28 comments 17,911 views
Your 5-Minute Full Body Stretch Routine
I was not blessed with natural flexibility. Unless I stretch on a regular basis, I have no hope of reaching down and touching my toes. My tendency to skip stretching after runs (I know, shame on me) has come back to bite me in the past. I’ve had a few running injuries that could easily have been avoided, had I been stretching on a regular basis. Therefore, this blog is for both you and me. Maybe it will give both of us a new stretching routine to add to our regular workouts, and if it only takes 5 minutes, it’s a short amount of time that’s well-spent.
Posted 8/28/2012 6:00:00 AM By: : 36 comments 101,812 views
Tempted by the Latest Fitness Gadget? Do Your Homework
We’re all familiar with the saying “If it sounds too good to be true, it probably is.” Yet it’s so easy to get sucked in by the big promises many health and fitness products make. “Lose 10 pounds a week!”, “Get ripped abs with this one piece of equipment!”, or “Get the body you want without all the effort!” are some of the more extreme examples, but we spend billions of dollars every year hoping there is just a little bit of truth in their claims. Before you get out your wallet, it’s a good idea to dig into these product claims further. A new survey investigated the research supporting magazine advertisements and websites for a broad range of sports products. The results might surprise you.
Posted 8/21/2012 6:00:00 PM By: : 24 comments 24,606 views
5 Must-Do Exercises for Moms
Although I’ve always been physically active, I’ve had to force myself to focus more on strength training over the past few years. My preference has always been cardio exercise (just because that’s what I like to do), but trying to keep up with my kids and carrying little ones around all day made me realize I needed to get stronger. My youngest is now 10 months old and weighs over 20 pounds. She’s not walking yet, so I still carry her on my hip for a lot of the day. Since I don’t have lots of free time to head to the gym for long workouts, I’ve had to create my own programs that are time-efficient but still challenging.
My favorite workouts involve compound exercises, which combine two movements into a single exercise. There are a number of benefits to these types of exercises: they more closely mimic real- life movements since you rarely use muscles in isolation as you go about your day. They also save a lot of time since you’re getting two exercises done at once.
Here are 5 of my favorite exercises that target the muscles I’m using all day long, as I put one of my children down and pick up another:
Posted 8/7/2012 10:00:00 AM By: : 23 comments 41,978 views
Confession: I Can Run 10 Miles, But I Can't Do a Sit-Up
I am a creature of habit. Once I get into an exercise routine I like and works well for my schedule, I tend to stick to it. For years, my primary cardio activity has been running. I regularly change up the distance, speed and route to keep my workouts challenging. I like that I’m good at running (I’m not fast, but I’m consistent) and it’s something I enjoy. But I also know that variety is important.
My husband had been bugging me to try a new fitness class at his martial arts studio. After months of making excuses (“I don’t have time”, “I don’t think I’d like it”, etc.) I decided to give it a chance. Within the first few classes, it was easy to see the areas where I was very fit, and the areas where I clearly was not. I like feeling strong and fit. I like it for myself, I like it as a positive example for my kids, and I also feel a certain amount of pressure to be fit because of my job. I think I hesitated to try something new because I was afraid it would show me (and everyone around me) my weaknesses.
Posted 8/2/2012 10:00:00 AM By: : 98 comments 51,676 views
Are New FDA-Approved Diet Drugs Worth the Risk?
Within the past month, the FDA has approved two new prescription weight-loss drugs. While neither drug is being touted as a “magic pill” that will make weight loss a quick and easy process, they are still marketed as an aid to help those with significant weight loss goals. It’s important to understand what these drugs do and how they work so that you can make informed decisions when it comes to your health.
Posted 7/31/2012 6:00:00 AM By: : 107 comments 51,850 views
Maybe Your Way Isn't Always the Best Way
I often joke about the negative things motherhood has brought to my life- lack of sleep, no free time, an acceleration of the aging process, etc. The truth is, motherhood has brought an innumerable amount of positive things to my life. In addition to the great things about my kids, becoming a mom has developed a more compassionate and non-judgmental side to my personality that I might not have had otherwise. Instead of being annoyed or just walking past the mom with the screaming baby in the grocery store, I’m much more likely to ask if there’s anything I can do to help. When I see someone with a different parenting style than mine, I try hard to understand and be respectful of the fact that we aren’t all the same, instead of automatically assuming what they are doing is wrong.
Posted 7/24/2012 2:00:00 PM By: : 72 comments 25,469 views
Study: The Hungrier You Are, the More Certain Foods Appeal to You
One thing I don’t have patience for is being hungry. I’ve never been one of those people who can go all day without remembering to eat. My body is like an alarm clock, and when the buzzer goes off that it’s time to eat, it just keeps getting louder until I do something about it. When I get really hungry, the first thing I grab for is usually a granola bar or something else that’s high in carbohydrates. I always figured that’s because it’s quick and easy, but new research shows that my growling stomach could be causing me to gravitate toward these types of foods.
Posted 7/17/2012 6:00:00 AM By: : 36 comments 45,877 views
Getting Your Kids Excited About Healthy Foods
When I was little, I had no concept of where my food came from. I just knew that my mom went to the store and came back with lots of things for my family to eat. I never thought about the journey my food went through to make it into the store and eventually onto my plate.
Over the past few years I got interested in starting a garden. I like the idea of growing my own food, and I also like my kids being involved in the process of planting, taking care of, and eventually eating the fruits and vegetables from our own backyard. I think that gives them a much greater appreciation for what food goes through to make it to our table. Last year we started small with two container gardens. This year we are expanding to a small raised bed in the backyard (and who knows where we might go from there!) I let the kids help decide what we are going to plant and they help with watering, weeding, and picking the produce when it’s ripe. They get so excited about the food we grow, and would much rather eat it than just about anything else. It’s a great way to teach them something and develop healthy habits at the same time.
“Studies show that children are more likely to eat the foods they grow, choose at the grocery store, and/or prepare. These activities often expand the variety of foods they enjoy and can mean a wider range of nutrients consumed. It is also a good tactic for children who are picky eaters.”
My kids love helping me cook. That’s one area where I’m trying to develop more patience. I spend a fair amount of time cooking, but I like to do everything myself so that it gets done as quickly as possible. When the kids help, it slows down the process and speeds up the mess, but it’s worth it. My kids are more likely to eat something they helped make because they feel pride in it, and also because they are sure of exactly what’s in it. (“Mom can’t sneak in some mushrooms or zucchini if she knows I’m watching!”)
Whether your children learn about about food through gardening, meal preparation or just talking about healthy eating, parents are the best teachers and examples. Establishing healthy habits early will help your kids develop habits to last a lifetime. Check out Tips, Tricks and Treats to Teach Kids to Cook and A Parent’s Guide to Nutrition for Kids for more ideas.
Do you agree that healthy eating habits begin at home? How do you teach the young people in your life to develop an appreciation for healthy food?
Posted 7/10/2012 6:00:00 PM By: : 16 comments 21,084 views
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