Fit Yummy Mummy Blog – Post Pregnancy Weight Loss – Flat Tummy Workout

The Power of 10

The most effective way to control calories and burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.

By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your belly!
What is a serving size?

One Serving of Fruits is…

1 medium to large size fruit
1/2 cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit


One Serving of Veggies is…

1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes

Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!

Starting point is to….

Map out your Meals!

Yes – plan ahead – a success strategy!

As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.

I teach meal planning to be based around eating a protein and produce at every meal.

If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.

Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.

Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.





Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)

Calorie Intake for 10 servings of Produce:

Less than 650 Calories!!!!

While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake!







Your assignment for the upcoming week – map out your meals and add in your produce.

See what a difference eating more of the Good Stuff does for YOU and your fat burning results!

With Christmas gifts and New Year’s Resolutions just days away, here are my top 5 Fit Yummy Mummy Fitness Gift suggestions for you! No better gift to give than the Gift of Yummy-ness!

“All I Want For Christmas is to Lose a Few Pounds” Are you in search of the best Weight Loss Tips and Tricks for FAST Holiday Weight Loss Results? Pills, drinks and cleanses are all the hottest rage as the urgency for a holiday ready body is ON! One of the trends ~ the Acai Berry ~ has been advertised as having many alluring benefits … from the prevention of heart disease to increased energy, decreased body fat and a flatter tummy! So what’s the truth about this power berry and is it worth the cost?

“If you fail to plan, you plan to fail.”

How you eat NOW that will make or break your ability to either avoid weight gain or continue to achieve fat loss.

Here’s a simple 4 step meal planning crash course to get you on track now so you can enjoy the holidays pr any special event guilt-free!

Why Meal Planning Rocks and How To Get Started!

1. Saves Time >br>2. Saves Money
3. Saves Sanity and Eliminates Frustration “Mom…What’s to eat?”
4. Makes you Mindful of what you are eating/feeding your family
5. Makes it EASY to Stick To YOUR Nutrition Plan for when you actually stick to it you see faster fat loss results!

4 Steps to Effective Meal Planning

1. Map Out Your Meals

Three Questions for you ….


What will you eat?
When will you eat?
Where will you eat?

FYI: This is the most time consuming part – but once you take the time to write it all out….implementation becomes 100 times easier. Think of this as creating the foundation for your Meal Planning Success.

The WHAT is based on choosing natural, wholesome foods basing every single meal/snack around protein and produce.

Timing your meals is just as important for you want to avoid energy and mood swings – plus your goal is to stay satisfied and keep your metabolism humming.

Begin by making an outline of your Daily Schedule.


~ Choose foods and meal combinations that FIT your day.
~ Be sure to start each day with a hearty breakfast – this should be your highest calorie meal
~ Decide When you will have your Planned Indulgences – also known as “cheat meals’

2. Take Inventory

Now that you know what you are going to EAT – do you have it in the house? Go through to make sure…do NOT assume!!!

3. Make a List

Goes with step 2 – you need to know exactly what to get at the grocery. NEVer, never, NEVER shop without a List! I guarantee you will forget what you need and all it takes is ONE missing ingredient and you are off track with your carefully planned meals.

4. Go Shopping

Yes, leave the house and get what you need – make sure it is right after you have eaten a supportive meal or snack. Going shopping when hungry is a recipe for disaster!!! Organize your list according to the layout of your store – saves time and prevents you from the Tempting Aisles – and NO shopping with your children is NOT an excuse to go down these aisle and buy junk.

Not into all the time and effort that goes into Meal Planning?



Grab your Busy Mom Meal Planning System today! MealPlansForMoms.com

Done for you meal plans to help you get on the Holiday Fat Loss Fast Track!

“Quick and Easy”

The #1 request of Busy Moms when it comes to Back To School Lunch Box Meal Ideas.

Unfortunately, many of the “quick and easy” options found in the grocery stores today have nothing good to offer – just colorful packages made up of refined carbohydrates, too much sodium and loads of sugar and high fructose corn syrup – filling our children’s bodies with Empty Calories and unhealthy ingredients.

As a Fit Yummy Mummy I am more than Happy to help spread the word along with my son Tyler – to help busy moms and kids see that quick and easy CAN be Healthy and FUN – saving your child from harmful, empty calorie foods and saving YOU money!!!




A Healthy Lunch Box Has….

1. Protein
2. Produce
3. Fiber

and yes, WATER to drink.

If I ever sound like I am repeating myself when it comes to healthy eating strategies for you or your children….that’s because I am! The same principles apply to every single meal/snack you and your children eat.

In the hustle and bustle of our daily lives, it is easy to fall prey to the convenience foods that are promoted to us and our children – lunchables, 100 calorie snack, juice boxes, cartoon themed phony fruit chews, etc. Have you ever counted up how many grams of Sugar is in your child’s lunch?

Let’s be honest
- how much time does it really take to slice an apple, throw some veggies in a baggie or layer some good quality protein in a whole grain sandwich or tortilla?

As busy moms we are always in search of Short Cuts… well this is ONE short cut that sure, may save YOU a few minutes of time and effort, but have you considered what it will cost your children in the long run?

Start this new school season with a NEW tradition – one based around Healthy Choices.

And I know I will get hit with the…..”healthy food is boring” or “my kids won’t eat this”. Stop with the excuses and make the necessary adjustments so your children WILL be on board for positive changes. THEY need YOUR guidance and direction.

They are learning from YOU. Set the example, teach your children, invite them to create and design their meals, make healthy lifestyle changes together.



Congratulations Moms!

Of the 67 comments left, 5 Moms were randomly chosen and are listed below. Are you one of the winners?

Just send me an email so I can deliver your Bonus Lunch Box Makeover to you!
Holly@FitYummyMummy.com



1. Elizabeth
“My oldest little boy will be going into second grade just like you Tyler! I have a 1.5 and 3 year old at home as well. I think we do well for breakfast with cereal, oatmeal, fruit and/or smoothies. Lunches are our issue.”

2. Ashleigh
I have three sons my oldest is going into Kindergarden in Sept. He always wants a mayo sandwich and cucumber slices for lunch. I want to know what’s a fun way to do his lunches so he’ll eat something else with more variety.

3. Kim
“Tyler, I hope you enjoyed your first day of school. My son, Brandon goes to kindergarten in a few weeks and he really wants me to fix him his lunch to take to school. Any ideas would be helpful.”

4. Alison
“last year for lunch, my 7 year old ate a peanut butter and jelly sandwich every day! I told her that is not going to happen in 2nd grade, but I am at a loss about what to pack in her lunch.”

5. Lusanda
“I need ideas for my kids’ lunchbox (2.5 and 5 years), everyday it’s a slice of bread with peanut butter, apple, banana and yoghurt. My son now hates yoghurt because he eats it everyday. I really need some exciting ideas.”



Please stay tuned for ALL next week will be dedicated to Busy Mom Back To School Success Tips!

Video Tips, Checklists and “How To” strategies from a Mom who KNOWS ; )

Covering everything from how to prepare for and manage busy mornings to healthy lunch box ideas with my co-star Tyler Matthew!

“I’m needing some quick and easy morning meals to start the day off right for the kids.” ~ Janene

You already know this Moms….Breakfast is the most important meal of the day for everyone, but it’s even more important for our children.

They NEED essential nutrients to be active, alert and energized in the morning. Not just energy for a healthy Body but Energy for a healthy brain so our kids can….


* Concentrate and stay alert
* Solve problems and remember important information
* Be creative and imaginative
* Learn fundamental skills

This is why a healthy breakfast is so important – yet many of the quick and easy breakfast choices are filled with empty calories – mainly SUGAR. Today, it is estimated that we (children and adults) consume around 1/4 to 1/2 pound of sugar each and every day – and this adds up to total of around 90 to 180 pounds of sugar going into our bodies every year! It doesn’t have to be like this Moms!

We CAN make a difference! Tyler and I are here to tell you and show you that it IS possible to have fast and healthy breakfast options for your children.



The key to making your children’s mornings successful is Planning Ahead.

Yes – there is the “P” word again.

I keep Tyler’s breakfast choices simple which lends to FAST meal prep with flexibility built in – so Tyler is able to have a variety of options keeping breakfast fun and healthy!

Together Tyler and I make sure his breakfast has:

~ quality protein
eggs, nuts, nut butters, yogurt, milk (typically almond milk for cereal and on Fridays he enjoys his “special milk” an organic chocolate milk made by Horizon).

~ healthy carbohydrates (think Fiber and Fruit)
Always, always, always fresh fruit!

Choose carbohydrates high in Fiber. Whole grains in the form of high fiber, low sugar cereals, waffles, English muffins, wraps, breads. Kashi products are great – of you do not have access to Kashi – simply compare labels – avoid products that are loaded with added sugars, artificial ingredients, high fructose corn syrup and those with 1 gram or Less of fiber.

My rule of thumb:
If it is brightly colored and/or has a cartoon character on it – SKIP IT. This is the work of clever marketers attempting to play into the emotions of your children. Do not Fall for it!

When you approach breakfast for your children in this manner – it is easy. Just have a couple food items on hand so you can mix and match.

ALL food choices are natural, simple and FAST to prepare.

Too often we make it hard on ourselves by trying to PLEASE our children. Well our children need us to set the example and take control by giving them Healthy Options – for many children do not know what is good for them.

Tyler and I have been sharing healthy breakfast ideas from quite some time now.

Here is a quick list of Additional Breakfast Tips and Videos you will also find helpful:

>>>> How to Make Chocolate Banana Pancakes <<<<

>>>> 3 Tips for a Healthy Breakfast: Video by Tyler <<<<



Please stay tuned for ALL next week will be dedicated to Busy Mom Back To School Success Tips!



Video Tips, Checklists and “How To” strategies from a Mom who KNOWS ; )

Covering everything from how to prepare for and manage busy mornings to healthy lunch box ideas with my co-star Tyler Matthew!

Need some ideas to fight late night cravings?

You are so not alone. This is actually a HOT Topic! The ladies at ClubFYM asked for some help in the forums today – thought sharing the tips with you would help you find some solutions to help take control of these cravings once and for all!

I need some help!

“I don’t know what my problem is. I *think* I eat enough all day. But, when I get home from work around 6PM I am so hungry that I can’t wait for dinner – I end up eating crap AND THEN also eating dinner. Then I just feel like, Oh well, I already pigged out so I might as well have ice cream too.

This is what I ate yesterday during the day:

7:30 AM – 1/2 cup GrapeNuts with 1/2 cup whole milk, 2 cups green tea

10 AM – 1/2 cup honeydew, 1/2 cup musk melon, handful walnuts, 2 tricuit crackers

11:15 AM – FYM Intervals

12:00 PM – 1/2 whole wheat wrap with lettuce, tomato, 1 slice cheese, 2 slices soy meat substitute, and 1 cup watermelon, handful “soy crisps”

3:15 PM – 1 serving goat cheese rounds (Babybel minis), 1 rice cake with 1 tbsp. peanut butter, 1/2 c pineapple.

Then I got home at 6, ate a big handful of stupid M&M’s, followed by dinner (brown rice with paneer and fresh peas & tomatoes YUM), then PEANUT M&M’s and a few spoons of ice cream. I felt like I had done great all day until that point. Should I be having bigger snacks to avoid a meltdown like this? Should I have a bigger meal at 3, and then skip the 9PM meal?

Thanks for any help! I really need to get this nutrition thing down!”

Karen, member of ClubFYM


My response to Karen

While Karen is on the right track with eating every 3 hours, making sure to choose whole food options and creating meals around a protein and a produce there were some areas I could identify right away.

~~~~~

“Hey Karen,

Couple things from just a quick glance…

1. Your breakfast needs to be the biggest meal of your day – and I would be sure to add Fruit here – add more protein.

2. If you are starving when you get home – why not eat something at 5 or so or on your way home so you are not famished?

Like a handful of nuts or something portable.

3. Why are M&Ms in the house?

4. Why is ice cream in the house?

5. I would reevaluate the calories you eat during the day and see if you can slightly increase portions (of protein and produce) to make them higher.”

~ Holly

~~~~~~

Several other members were quick to offer support and suggestions on what has helped them to overcome late night cravings. Marloes offered a couple breakfast recipes.

~~~~~~

“Karen!!

I can absolutely relate to you!

I front load my day now more so then I was in the past!

Example -
2 cups spinach
2 tbsp flax meal
Sometimes I will add either peppers or grape tomatoes to this omelet.

OR

1/3 cup oatmeal
2 tbsp flax meal
1 tbsp peanut butter
1 apple
1/4 cup (2) egg whites


If unsupportive food is within reach, it is most likely going to become a part of your day….lol on blaming someone else Laughing…I just do not buy it, why offer yourself that temptation?

You can do this, grab a glass of water instead along with a handful of nuts at 5pm and walk away!”

~ Marloes, Member of ClubFYM and 3rd place winner of the Summer Transformation Challenge

~~~~~

3 Great take away points….

1. Make sure you are eating and eating enough every 3 to 4 hours

2. Eliminate overly processed foods, foods that contain HFCS and foods that contain artificial sweeteners – all of which turn up your desire for cravings

3. The largest meal of the day should be your Breakfast – loaded with protein and produce!

4. Create a SUPPORTIVE Environment….if the junk food is there You WILL eat it! Stop making it so hard on yourself!!!

Like the idea of feedback and support?

You are more than welcome to join us at ClubFYM! www.ClubFYM.com

How often do you glance at the food labels on the items you buy?

Do you know what to look at, what to look for and how it affects your fitness goals?

Tyler and I made another trip to the grocery – this time we brought the flip cam!

The Fit Yummy Mummy’s who are taking part in the Summer Slim Down Challenge at ClubFYM have been getting a huge dose of reality when it comes to taking a closer look at what is really in the foods we are buying….especially the ones labeled as “Healthy”!

In fact, Tyler, who is just 7 years old, not only knows what to look for on the nutrition facts label, but also the marketing strategies these companies employ to lead moms to buy these foods!

This is just a short clip of a series of videos I am putting together for the Fit Yummy Mummy’s at ClubFYM to help them be informed, aware and armed to make the best decisions when it comes to the foods they eat for fat loss as well as overall health.

Enjoy and if you would like more step by step guidance, be sure to join us at ClubFYM.com!



Your Friend and Coach,


PS: Tyler LOVES to read the comments on the blogs – be sure to take a moment to let him know what you think!

As I’ve been going through all my old content as we prep for the transition to the new Club FYM site, I came across a blog post I made over a year ago about why you should NOT go on a diet. I re-read it and thought that it was something you’d want to see too. Here are my “Top 10 Reasons Not to ‘go’ on a Diet” The only thing growing faster than the $65 billion diet industry is the American waistline. If your Resolution for the New Year is to GO on a Diet, the only place I guarantee you will go….is up in weight. It’s a Fact – Diets will only make you fatter.

As many of you begin to put full force into your Fit Yummy Mummy Lifestyle System, there have been many discussions and questions based around the nutrition component of your plan.

To help ensure everyone here is on the right track, here are 3 Quick Start Supportive Nutrition Guidelines

1 ~ Eat
Yep, you have to eat, eat enough and eat often- every 3 to 4 hours – in order to fire up your metabolism, give you energy and keep you satisfied….when you are satisfied – the cravings go away.

Eating enough ensures that your body has the nutrients it need to do all of the above and prevent your body from going into starvation mode – if you eat 1200 calories or less you are taking the steps necessary to teach your body how to Store Fat.

Insufficient calories means less muscle, lower metabolism and increased cravings for junk. Eat junk with a slow metabolism….keep the fat.

NOTE: This is not about eating based on hunger nor getting in a certain number of meals. When you eat sportively, you plan ahead and make sure your body is refueled and nourished throughout the day.

2 ~ Eat Supportive Foods

A no brainer, right?

Actually this is a VERY confusing topic for the aisles of the grocery are FILLED with foods that TELL you they are Good for you.

When in fact these are just glorified processed foods!

BE Careful!

Just because something is low fat, fat free, low sugar, sugar free, no trans fat, 100% this, whole grain that…..etc. does not mean it is good for you.