Super Bowl Ceviche

Ingredients

  • 2 pounds large shrimp – peeled, deveined and chopped
  • 3/4 cup fresh lime juice
  • 5 roma (plum) tomatoes, diced
  • 1 white onion, chopped
  • 1/2 cup chopped fresh cilantro
  • 3 teaspoon hot pepper sauce
  • salt and pepper to taste
  • 3 avocado – peeled, pitted and diced
  • 16 Corn Tortilla Chips

Nutrition

  • Amount Per Serving (4 total)
  • Calories: 352 cal
  • Carbs: 24.3 g
  • App Protein: 45g

Working Moms And Exercise

The Eternal Struggle Between Working Moms & Exercise

If you’re a mother, you know that being a parent can sometimes feels like the world revolves around everyone else’s activities and not your own. Many times, exercise is the last thing on the “to-do” list when a mother is busy being pulled in 1,000 different directions. On top of that, if you are a working mother, you have the responsibilities of taking care of your job, your house, your children and sometimes your spouse. Guess who is last on that list more often than not? That’s right, taking care of you.

It’s extremely important for working moms to fight the urge to put their needs in the back of the line. An unhealthy mom can sometimes mean an unhealthy family. How can you expect to be operating effectively at maximum capacity when your body, mind and soul have been run down by the daily grind?

One thing that I’ve done to make working out a priority is to do it before my children wake up. Yes, that does mean I need to wake up very early in the morning, but it’s worth it. Studies show that working out first thing in the morning can make you feel more energized and it jump starts metabolism. I use this time to concentrate 100% on my body and my goals. I don’t have to worry about getting interrupted, and by the time my kids wake up, I’ve already showered and dressed.

Can’t eek out an early morning workout? Another tip for working mothers is to schedule a few times a week (or more) to get your workout in and stick to it. Mark it on your calendar as you would your hair appt., soccer practice or networking event. Make it a priority to give yourself this attention and do not feel guilty about it. Working out on a regular basis will make you healthier and happier…and we all know that if mom isn’t happy, no one is happy!

Is child care an excuse for not breaking a sweat? If you have a spouse, ask them to entertain the kiddos while you take some mommy time. Don’t consider it a favor, consider it a necessity. Depending on the ages of the children, you might be able to figure out a way to incorporate them into your workout routine. Doing an exercise video at home can quickly become a family activity, go for a family bike ride, play soccer at the park or take a dip in the pool and swim some laps while the kids joyfully play their water games. Any physical activity is better than none.

Lastly, if you feel like you can’t hold yourself accountable enough to stay on track, consider hiring a professional trainer. It makes all the difference when you have someone other than yourself (or your spouse, for that matter!) holding you accountable for your actions. You will find yourself rising to challenges and meeting your goals simply because of our general human nature to please others. Having a trainer who understands your obstacles and helps you overcome them is a worth-while investment. You pay people to take care of your hair, nails and skin. Why not pay someone to help take care of your body by pushing you to do the best workout you possibly can, and on a consistent basis?

Are you a working mother who struggles to find time to workout? I’d love to hear your tips, stories or suggestions. Post a comment and share your thoughts!

What a 200 Calorie Meal Should Look Like…

It can sometimes be a challenge to forgo the tasty treats at the local coffee shop or overcome the urge to pull up to the drive-thru for a quick bite to eat. When blood sugars run low, our cravings skyrocket to a point where controlling them can seem like a losing battle.

But do you really know what you are eating when you get that icing-covered snack or juicy double-double? While it may seem like you can’t get much for 200 calories these days, this just isn’t the case. The fact is you can have a nutritious and filling low-calorie meal that will give your body the fuel it needs to propel you through your day.

“Cake Pops” are a new coffee shop favorite that appeal to those looking for a sweet sugar high to accompany their coffee refreshments. While advertised at less than 200 calories, what are they really offering? Not surprisingly, only about 2% of this snack consists of protein, while 47% is fat and 51% is carbohydrates. These sorts of percentages will not give you the long-lasting energy you need to battle the mid-day blood sugar low.

What could you choose instead? You could have grilled chicken and roasted vegetables, roasted herb salmon, or even egg-whites whipped with salsa and a dab of hummus to finish it off. All packed with flavorful protein, and all 200 calories or under. Looking for more meal ideas at 200 calories or less? Email me at autumn@selfmadefitness.org for even more suggestions.

Next time your stomach is talking your head into buying a “low-cal” snack filled with empty-calories, ask yourself this question: how long will it take for me to burn these calories? For me, I can kick it into high gear on the Stairmaster (level 13-20) and burn about 200 calories in 15-20 minutes. However to accomplish the same feat, an average person will need to engage in a moderately paced workout for about 30-35 minutes.

If you need some help in making smarter choices when picking up snacks on the go, it may be helpful to purchase a book I use regularly entitled The CalorieKing Calorie, Fat and Carbohydrate Counter by Allan Borushek. This highly-rated guide to healthier eating contains unique food data not available elsewhere. You can compare choices easily to make better informed and more nutritious decisions.

It’s no secret that most people choose convenience over substance, but it’s an important battle that must be waged in the war against obesity. Many fast food restaurants have recognized the need to serve a more selective audience by adding healthier options to their menus. My goal is to help you become more aware of these choices so you can overcome your own struggles. It’s not Rocket-Science; rather your results are a direct reflection of what you put in to maintaining your daily heath. Look at it this way; if you are trying to lose weight, everything unhealthy that goes in is going to need to be worked out.

Have you already gotten a grip on the low calorie snack routine? I’d love to hear more about the snacks you prepare or purchase to sustain energy and maintain your well-being. Please post a comment and share your thoughts!

Topic inspired by: Tiffany Flores & Amy Barrit