Our Team Grows

Last week we were so happy to introduce to you the lovely Gillian to our team.

This week I have more great news. Our newest team member is someone that I am sure you will be excited to hear more about. She is the lovely Susi from FitSugar.



I'll let Susi describe herself in her own words:

I am the editor of the website FitSugar that I write with Denise Stirk and Jenny Sugar. After teaching Pilates in the San Francisco Bay Area for 7 years, I decided it was time to write about fitness and health in hopes of changing the world or at least reaching a broader audience. My two little girls keep me quite active and I love to run (I just started recently and I am hooked), practice yoga, and bake sweet treats. I am more of a baker than a cook.

Susi will be reporting every other Friday and showing you some of the best ways to stay fit. Pilates, yoga and a healthy active lifestyle will be what to expect from Susi. So, if you have always wanted to learn more about pilates or yoga and actually finally start doing something for your body and soul tune in on every second Friday. Susi's first post will be on February 2.

If that is not enough I have just one more - a new contributor to the Daily Tiffin.

Stephanie of Mix It Up Meals will be contributing every now and again and discussing healthy meals, lunch boxes and how to get families to eat healthier.

I introduce to you Staphanie.

I’m Stephanie, and wear the following hats…

Business Owner
Along with my business partner I own a meal preparation facility called Mix It Up Meals It grew out of a love of cooking together for the freezer and finding that other moms were also struggling with how to get a tasty nutritious meal on the table.

Mom
This is one of my favorite hats to wear! Mom to three fabulous kiddos. Q is 8 and he is in 2nd grade. C is 7 and she is in 1st grade. And little T is 3 ½ and in preschool two days a week.

Wife
To my great husband of ten years. We met at the Iowa State Fair. His family was in the food/concession business and we spent many of our dating days making funnel cakes and corn dogs.

And then there is just me. I love to cook and love to eat. I grew up cooking, and have great memories of cooking with my grandma and my mom. And my dad was a great campfire cook. Three other hobbies that I love to do but feel like I don’t have enough time to devote to any of them: quilting, scrap booking and reading. Life is just too full right now with the three kids and the business.

Hope you all will welcome our newest members to the Daily Tiffin with warm hearts. Look forward to some great and exciting articles to come your way.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Meeta from What's For Lunch, Honey?

Ways to Run

I will easily admit that sometimes when running, I get bored. Does this happen to you? The scenery is all too familiar. The play list on my iPod is stale. The thoughts about just stopping the repetitive motion of my running legs is ever so prevalent in my mind. It is these times that I direct my mind towards my body, after all the health of my body is the reason I'm running, right?




First, I pay attention to my feet. I tend to put too much pressure on the insides of my feet (pronation), so I make sure that when my feet strike the ground I am putting pressure on the outside of each foot.

Then I make sure my feet, and my hands are relaxed. I had a running coach way back when tell me to keep them both relaxed.

Moving up my body, I make sure my torso is over my pelvis and that I am not leaning forward. I think of my pelvis driving me forward, instead of my leg - this makes my hamstrings and glutes kick in. Yay!!!!

Then I check in with my shoulders and think about relaxing my shoulder blades down my back. This helps keep my arm motion simple and aerodynamic.

Last, I make sure I am not tensing my jaw. Occasionally, I will do a raspberry with my lips to help remove tension from my clenched jaw.

This body scan keeps my mind occupied, and I forget that I was feeling bored. Instead, I easily focus on just feel how great it is to run.

Now, I need to admit that I haven’t run all my life. I just started recently - suddenly I was the editor of a FitSugar.com and my regular workouts were Pilates, which is great for strengthening and stretching but it doesn’t get the heart rate up. Getting rate up to 80% of it’s maximum is really important for cardiovascular health. Check out this Heart Rate Calculator to find out your ideal heart rate. Using the Cool Running beginner work out I started running, simply by mixing it up with a walking.

You see, folks often start a new training regimen they go all out and often go too far. In pain, wondering why they ever tried to exercise, they quickly abandon their wonderful plan to workout regularly. This is the exact reason to follow The Couch to 5K running schedule.

The program eases you into running 3 miles by combining walking and running together. Over the course of 8 weeks you increase your running time and eventually run for 30 minutes straight - about the time it takes to run a 5K. It is a great way to start running and the schedule has you running only 3 times a week - so easy to fit into any busy life.

Now I love running, or at least the feelings of accomplishment and mental ease when I make it back home.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Susi May from FitSugar.com

Learn to Love Backstroke

Tips for swimming the Backstroke

For me, swimming is a natural complement to running. It is cardio and strength training all in one and oh so easy on the knees compared to running. Plus it is great to focus on the upper body, since running really works the legs. I will admit there are some strokes I used to avoid (and some I think I will never master like Butterfly...hmmm, I see a new goal in my future), like backstroke. I think I swam in fear of bonking my head on the edge of the pool. Now I love it and consider it the most elegant of strokes.

So here are a few pointers on my new favorite stroke.

• To not bonk your head, count the number of pulls it takes to swim the length of the pool if there are no rope or flags hanging near the ends of the pool. Most pools usually hang their flags about 2 yards from the end of the pool. Count how many strokes you do after your head clears the flags before you reach the wall. For me it is 5 pulls and after 5 I just keep one arm above my head and kick until my fingers touch the wall.



• Keep your head back and imagine you are placing your noggin on a pillow as if to sleep. Keeping your head back and relaxed helps to get your hips and chest up which decreases the drag of your body making you faster and more efficient.



• Your arms should stay 180 degrees from one another, like a propeller. So one arm will be by your ear with the other by your pelvis. Keep them in close to your body and don't let them wander away from your torso.



• Rotate your shoulder outward so your pinky enters the water first. You should feel like you are doing a Miss America wave to the sides of the pool.



• Keep your torso stable from hips up to the shoulders and rotate the torso towards the arm that is pulling - you will twist naturally so don't interfere with the natural rotation. Ideally, you should feel like you are rolling from side to side. You should initiate this move from the pelvis - this also makes it much easier to get the pinky into the water for your pull.



• Keep the rhythm of your flutter kick (alternating legs) steady and try to do the same number of kicks through each cycle of arm pulls. The legs don't really do much to propel you forward, but the kicking can help stabilize the body. The knee should bend a little as the leg goes down and it doesn't need to go below 30 degrees from horizontal (or the surface of the water).

I hope these tips help you learn to love backstroke as much as I do...or at least inspire you to dive into a pool.

---

Reminder!
Our first event on the Daily Tiffin this month is Show Us Your Lunchbox. Hope you will join us and allow us to peak into your lunch. Deadline April 20th.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.
This Post was written by Susi May from FitSugar

Eating everything on your plate

If you're anything like me, and if your parents were anything like mine, then you probably have a major fear of wasting food.

In theory, eating everything on your plate sounds like good economics, but it's not good if you're calorie counting. The thing is, eating the last bites of your kid's chopped up hot dog is not doing anyone any favors, except maybe the person who collects dues at your gym. Consider this: 1/4 of a hot dog is 45 calories and 1/4 of an easy mac package is 57 calories, both of which you are just meaninglessly eating. So steer clear and if it's just too tempting, then give your kids less on their plate and when they ask, give them more.

If you are noticing that you yourself constantly have leftover food on your plate when eating out, then try ordering kids meals or bringing what you can't eat home for leftovers. Since restaurant portions can be huge, try to just eat half of your entrée and save the rest for tomorrow's lunch. This way you probably won't feel bogged down by a heavy meal and you just might have room for dessert.

Also, if you buy something and don't like it, then don't eat it just because you feel like you should. Afraid of wasting? Start composting, it's a great way to throw out food without feeling terrible about it. Still worried about the kids starving in Africa? Then instead of stuffing your face on their behalf, donate money to charitable organizations like ONE, the campaign to make poverty history.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Susi May from FitSugar

Prenatal Exercise

Exercising during pregnancy has so many benefits: it helps you manage the daily aches and pains of your ever changing body, it helps prepare you for the big day when you finally get to meet your baby, and it gets you ready for the rest of your life as a mom. There is also the added bonus of social time with other expectant moms if you take a prenatal exercise class. It is just wonderful to hang out with other pregnant women. The mom's group, I am thankfully a part of, started when we all met one another at a prenatal water aerobics class. It has since morphed into a babysitting co-op, which is really a god send when I want a cheap date with my husband.

Back to exercise: First things first, you should check with your mid-wife or doctor before starting an exercise program. If you have never exercised before, don't wait to start until after the baby is born - try walking. Walking is one of the best forms or exercise you can do when you are expecting. Plus it is free and easy.

In my opinion, the most important parts of your body to strengthen while you're prego are your legs and arms. Having strong legs can help you in labor and after the baby comes you will be using your arms more than ever before. For the legs I recommend practicing the yoga pose wide squat daily to strengthen the legs, stretch the low back and the pelvic floor (the more flexible this area is the less likely it is to tear in labor). For the arms, bicep curls are wonderful. You can do them: with weights or with an exercise band, standing or seated on an exercise ball, at home or the gym.

A few things to remember:

• Since your body is full of the hormone relaxin which makes your ligaments extra loose, AVOID stretching further than you normally do, you don't want to pull a muscle or over stress a joint.
• You shouldn't lie on your back for more than 5 or 10 minutes at a time once you past 20 weeks.
  
• When doing cardio, keep your heart rate below 140 beats per minute.
  
• Swimming is a great form of exercise because the water make you buoyant and sometimes you just need to feel a little lighter. Plus swimming can help with swelling, especially if the water is fairly cool.
• Gentle forms of yoga are wonderful ways to prepare for labor and motherhood.

If you have any questions, send them my way: email FitSugar. I love talking about exercise and pregnancy, especially together.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Susi May from FitSugar

Multitasking Exercises

In between working and trying to pack glorious lunches for my girls, I like to fit in a bit of exercise everyday. Since, I am often pressed for time, I look for exercises that multitask. I need exercises that work more than one body part at a time. There are two elbow planks I really like.


Lately I have been doing two variations on the elbow plank.

Here's a little chart to help you with the moves.

Elbow Plank Hold for 30 seconds Pull your abs up toward the ceiling, but do not break at your hips Really press through your elbows so you don't collapse between your shoulder blades Reach through your heels to activate the back of your legs and your booty (similar to weighting your heels when you do a squat)
Side Elbow Plank Keep your waist lifted away from the floor, work those obliques Press down with your elbow to keep your shoulder away from your ear Reach through your top hand, this will make you feel lighter

I like these planks since they don't bother my wrists. I hole them each for 30 seconds. I am working up to holding the for a minute. Great activity for commercial break during TV time.

Try them...you will like them. Or at least the results.

---

If you like what we girls do here and would like to vote for us in the Blogger's Choice Awards here. Thanks for your support!

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas. This Post was written by Susi May from FitSugar

No Excuses NOT to Workout

Does your favorite excuse to NOT exercise involves being the parent of small children? Well here's some tips get you up and moving.


There are as many roadblocks to fitness as there are benefits to gain from fitness. So figuring out how to motivate yourself past your favorite excuse is beyond beneficial. So if your excuse is "I'm too busy with my kids to workout," it is time to change your tune. I used that excuse for a while, but I soon realized if I weren't "modeling" good health habits for my kids they would have no idea of the value of exercise. I didn't want to fall into the, "Do as I say not as I do" version of parenting.



Here are a few ideas to get you started thinking about how to fit in some exercise while hanging with your baby.

When you have a newborn

• You can do tummy time with your baby. Get down on the floor and get active while your baby fusses over learning this new position.


• Pack that baby up and go for a stroll since the fresh air is good for you and the baby.

When the baby starts crawling

• Get down on all fours and explore with your child. You will work your arms and your legs as well as learn the value of sweeping the floor from first hand experience.


• Carrying your child around like all the Hollywood mommas will definitely get your arms strong and toned. You know...babies can double as weights. Just make sure to alternate arms and keep your tummy pulled up and in to protect your back.

Toddler workout

• Follow your new walker around and do what they do. Try to do it for 10 minutes. Granted his or her center of gravity is considerably lower so his or her up/down motions are easier. Toddlers also love, LOVE when you imitate them. It will be a nice bonding game as well as a strength training time for you.

The playground at any age even with tots can be quite a workout. Pushing the swing and the merry-go-round can work your arms and burn some calories. I like to add a squat between each push, as well as alternate arms.

So work out with your little ones and you will feel better when they start to work your patience.

---

Reminder!
Our first event on the Daily Tiffin this month is Show Us Your Lunchbox. Hope you will join us and allow us to peak into your lunch. Deadline April 20th.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.


This Post was written by Susi from FitSugar

As a mother of two small children, I can attest to the fact that the childbearing years are an especially risky time for weight gain. You gain weight when you are prego and have so little free time after the baby is born it is difficult to figure out when to cook, let alone eat healthy, let alone exercise.

Well, a recent study from Harvard has some really easy and doable recommendations for new moms to follow in their quest to return to their pre-pregnancy weight. Which is important to do for a variety of health reasons from taking care of your heart to knee joints.

• Walk some everyday. Pack that baby up in the stroller, or the Bjorn and take a walk. If you can't walk outside, go to a mall. It is great idea to get out of the house for your emotional health too. If you can manage to walk an hour everyday aim for that. You can always break up your walking time into two 30 minute outings.


• Watch less than 2 hours of television a day. Don't get sucked into the boob tube while you're feeding your baby. I will admit I made a rule that I couldn't watch ANY TV during the day when my babies were little. If the sun was up the television was off. It might sound extreme but this little rule really helped get me out of my house and active.


• Limit intake of trans fats. Read those labels - lots of quick easy and child friendly foods, like graham crackers, are still made with trans fats!!!!

The good news is that the combination of these behaviors is additive. Meaning when done all together the new mom has a significantly better chance of losing her "baby weight."

Fit's Tip: If you like to keep track of your walking mileage check out the Strollometer - it is like a pedometer but for your stroller.

---

Are you interested in contributing to The Daily Tiffin? Drop us an email: blogmeeta@gmail.com. We look forward to hearing your ideas.

This Post was written by Susi May from FitSugar.com