Deciding to take control of your health is a big step, but it’s not a journey you have to go through alone.  That’s why we make sure you’re surrounded with a supportive team of experts who help build healthy spirit, mind, and body for all.  We’ve got all the tools you need to meet your goals through wellness sessions, meetings with a nutritionist, prevention programs, personal training and group exercise.

Here’s how you can reach your goals:

1. After you sign up for your Y membership, make an appointment at our wellness desk.  New members get two free wellness appointments.  The wellness appointments help us determine your goals, show you the equipment and set you up with a free FitLinxx or ActiveTrax account so you can log your workouts each time you visit.
2. Meet with our registered dietitian.  It’s important you’re eating the appropriate number of calories.  Our registered dietitian will discuss your goals and help design a meal plan conducive to your lifestyle.
3. Does someone you know have diabetes?  Are you at risk for developing diabetes? Learn more about the YMCA Diabetes Prevention Program. We can help individuals reduce their risk for Type 2 Diabetes through weight loss, eating healthier, and increasing physical activity.
4. Join a group exercise class! We can help you maintain your motivation through our wide variety of classes. We offer cycle classes, Zumba, turbo kick and more.
5. Work with a personal trainer.  A personal trainer will design a workout plan just for you and help you stay motivated to reaching your goals.
6. Stick with it.  A healthier lifestyle can reduce your risk of developing diabetes and heart disease, it can help you to feel better, sleep better and have more energy.  A healthier lifestyle is not always easy, but you’re worth it and the Y can help you every step of the way.

For more information on the Y’s programs visit www.indymca.org.

Before I made a drastic change and kissed my Diet Cherry Cokes goodbye I wanted to find out why I should even consider it. There’s a lot of information out there about diet sodas – the pros vs. cons; health benefits vs. dangers, etc.; weight loss vs. weight gain, etc. But here are a few of the things I found most interesting to me:

• Diet soda contains phosphoric acid, too much of which can suck the calcium from your bones. My grandma suffered from osteoporosis, so I’m thinking milk may be a good substitute for at least one of my daily diet sodas.
• I never really paid attention to the amount of sodium in a diet soda, but one can contains 50mg. If we’re only supposed to consume 1500mg of sodium in a day, I think I’ll save mine for something else. (FYI: The Institute of Medicine recommends 1500 mg of sodium daily and to limit sodium intake to less than 2300 mg per day)
• Finally, one friend shared an eye-opening link about aspertaine, one of the ingredients in diet soda. I’m pretty sure I was sold after reading that it’s one of the most dangerous substances on the market. Click here for the full article.  

Here are a few links that I found helpful to me:

• Diet soda: Is it bad for me? 
• Why is diet soda unhealthy?
• Artificial sweeteners could be sabotaging your diet

After reading what I read I decided to rethink my daily drink intake and consider healthier choices. I’ve started drinking more water, including an attempt to try sparkling water, which didn’t really cut it for me; I tried Neuro Sonic, which is pretty good; and I’m still trying to drink a smoothie a day to help me get in my five servings of fruits and vegetables. I’ve noticed my kids are now drinking more water and milk too, which I hope that has something to do with me being a good role model for them – and the fact that we don’t have sodas in the house now.

Truth be told though … I still have a secret stash of Diet Cherry Cokes in the basement, but I’m saving those – along with an occasional trip through the McDonald’s drive thru for a large Diet Coke, for a special treat. I’m glad to say those “special treats” are far and few between now.

I started to get a little concerned because for the first time ever I am leaving all three of my children and husband for a girls weekend to San Francisco. I made sure to go to the store and get plenty of healthy snacks, and I made enough dinners for for my family so my husband could just grab and go.

What I didn’t think about was how I would do while out of town. I am not sure what is all planned for this weekend other than being in the city and definitely going to Wine Country. But my concern is how will I keep up with my new healthy lifestyle? This is something I am sure we all grapple with when going on vacation.

I did some planning for my long flight. My first thing was to get some healthy snacks so that I would not be tempted to stop and buy something quick and fattening. I packed almonds, dried fruit and oatmeal cookies to carry on with me, so that I can have some protein and good hunger killers.

I also told my friends who I am meeting up with that I still would like to watch what I’m eating and to walk as much as possible. We have made plans to visit organic farms and make dinners at home, with each of us making our own special recipes. We are parking at a neutral place and walking up and down the streets. I’m making sure to stop at a local grocery store to pick up munchies for while we are out so I will not be tempted to stop for a quick treat.

All in all, I think I’m pretty prepared due to good friends and quick thinking.

How do you make sure you stick to your healthy lifestyle while out of town?

I’m doing something different this year for Halloween. 

A lot of things are the same.  The kids will dress up and go door to door.  My daughter is going to be Daphne from Scooby Doo and my son is repeating last year’s costume- Captain America.  As we go door to door, my daughter will ask if the home owner would like to donate a canned good or non-perishable item for our local food pantry.  When we get home, candy will be divided and many pieces will be eaten.  Then it will be bagged up and I become the Controller of Candy Consumption. 

But we’re doing something different this year and I have to admit to being kind of nervous about it.

We aren’t handing out candy.  None.

Last year, we had a basket of candy and pretzels and a big bowl of non-candy and gave out some of each.  This year, I have the leftovers from last year and supplemented with a few things I picked up and we have an overflowing giant bowl of goodies to hand out that have nothing to do with sweets or snacks.

Puzzles, bracelets, play doh, card games, pencils, temporary tattoos, and I also have little bottles of bubbles to add to the bowl.  The best part is that whatever doesn’t get passed out will easily keep until next year.  I can also trade any leftover items with my kids for chunks of their candy. 

Older kids won’t be thrilled with our offerings.  Sorry.  But the elementary and preschool set should be pretty pleased.  I figure we might get toilet-papered for our efforts or we might end up being “the cool house.”  My kids were clamoring for the items in the bowl- they wanted the play doh and tattoos and wanted to touch each pencil and try on the bracelets. 

Why did I choose to go candy free this year?   Partially because I know the kids are going to have tons of candy that they bring into the house.  Partially because I know that we will have leftovers and I don’t need the extra candy in the house.  Partially because I like the idea that whatever is leftover can be saved for next year.  Partially because, to be totally honest, there’s just too much sugary junk out there all the time anyway.

Report back!!  Were there any houses on your trick or treating route that went candy-less or offered healthier treats?  Have you considered a less sugar laden option for the treats you hand out?

The problem with hot breakfasts, though, is they can take time to fix, which can be a real challenge for busy moms — especially those trying to get dressed and out the door to a job. Here are a few make-ahead, crockpot, or fast morning meals that I’m going to try to add to our morning routine in the coming weeks.

Hidden Pumpkin Muffins — A can of pumpkin. A boxed cake mix. Stir and bake.  Easy as that.  I’ve shared this recipe here before. If you look for it in the Fit City recipe archive, it’s listed as a dessert, but I don’t see why these yummy treats can’t double as breakfast. Make them ahead of time — even freeze batches and thaw later — then give them a quick zap in the microwave (or a low, slow warming in the oven) for a quick, hot breakfast.

Slow Cooker Oatmeal — All the fast food places have jumped on to the oatmeal bandwagon, but for what you pay for one serving of their oatmeal, you can make a pot to serve the whole family. My friend Shelley raves about her slow cooker/baked oatmeal.  If you click here, you’ll get her recipe plus a host of variations she’s tried.

The one drawback is that this is a 3 hour crockpot recipe, so you either have to mix the stuff together the evening before and put it in the fridge, then run to the kitchen during a mid-of-the-night potty break (or feed the baby break or “why can’t I sleep” break) and start up the slow cooker. You could also cook it the night before and then just re-heat individuals servings in the microwave.  This recipe can also be made by cooking it for 1 hour at 375.  If you get up to get ready before the kids do, this might be a good option.

Egg Muffin Sandwich — My kids love this and it requires very few culinary skills (good for me!) and no pans!

1. Spray a small microwaveable bowl with non-stick spray (or it with butter).
2. Crack an egg into the bowl, pierce a few times with a fork.
3. Cover with a paper towel and microwave 45-60 seconds.
4. Keep cooked egg in the microwave while you toast a whole grain English muffin or sandwich thin.
5. Lightly butter the bread (optional), then slide the egg onto the bun.
6. Top the egg with a slice of cheese and complete sandwich with top bun.
7. Serve and collect the compliments.

Do you like to send your kids off with a hot breakfast on cold mornings? What’s on your breakfast menu? If you’ve got a kid-tested, mom-approved recipe, please share it below.

What we liked about the program — the participants keep it real and they have fun too. The next Lite N Up Program  is scheduled to start in spring 2012, but you can check here for NIFS other  upcoming nutrition and wellness programs.

Enjoy this week’s pictures!

Photos by Barbara Epperson

If you missed Local Fest this weekend, you can still find local foods at Whole Foods every day. Enjoy this week’s photo blog!

Photos by Barbara Epperson.

They love Funky Monkey snacks. We did too!

Eden Farms brought arugula, basil and watercress.

Yummy Cheese Crisps from Grace Island Snacks

Pine Manor Farms chicken tastes great grilled

Hurst bean soup made this couple smile

Sampling apples from Doud Orchards

Local Food Folks shared their dips and sauces

A little Endangered Species chocolate

Staci makes fruit tarts for the Whole Foods bakery

Traders Point Creamery cheeses were a hit

I had a lovely little routine.  I had a lovely work load- I had enough to keep me busy, I had a little bit of down time here and there, and I knew I was always able to take a day off without much stress, I knew I could go for a 40 minute run at lunch or hit the gym at lunch. 

Now, I’m bringing work home most nights of the week and often over the weekend.  Now, I rarely get a lunch break.  Now, a day off means not really disconnecting from my workplace.

Big changes like that bleed out into other aspects of life.  Less working out, grabbing food when I can, bad diet choices.  I feel like my time is strained and I work hard to keep my family my main focus. 

And I’m stressed and exhausted.  And there are times that I’m angry, frustrated, beat down, and ready to quit.

I’ve returned to an old habit.

Emotional eating.

Bad day? Cheetos, please. Sudden increase in work load? Snickers ice cream bar would be great! Big deadline? I’d love a bag of Cool Ranch Doritos and some Twizzlers, thanks!

I come home and eat a good dinner, sit down to do more work or to just relax or to spend time with my husband and it starts… a voice from the kitchen…

“Aye, Carumba! Chips n salsa need you!”

“Liiiiz… chocolate ice cream and syrup are waiting for yoooooou!”

“You deserve to treat youself- come make another sandwich with a side of chips!”

I’m battling it but it’s hard. I keep trying different strategies but nothing touches some of these cravings.

I’ve tried figuring out exactly what gets satisfied when I eat.  What exactly I’m stuffing down.  My best guess is that it feels like something I’m easily in control of and something that provides immediate comfort. 

The stress isn’t going to let up any time soon.  I’m spending a lot of time focusing on how to manage it better. 

But I’m currently losing the food battle.

Have you won?  Help me!  Are you currently struggling?  Let’s face it together.

The first two days my youngest came home with half of his lunch uneaten and on the third day he didn’t eat any his sandwich (the same sandwich he requested). On day four he asked for popcorn chicken and goldfish – which he has had for three consecutive days. This morning as I packed up the same lunch I told him we can’t live on popcorn chicken and goldfish and he simply responded: “why not?”

I guess I should be glad he’s eating lunch, but I wish it were healthier – or at least a variety. So this morning I googled healthy lunch options and a lot popped up about First Lady Michelle Obama and the Child Nutrition Act, celebrity chefs like Jamie Oliver and his efforts to bring awareness to prime time TV, and blogs about making a difference in your school’s cafeteria. While those are great (I even enjoyed the blog about the teacher who ate school lunch every day and documented it), I just want some simple suggestions and ideas on what to pack for a picky eater.

After digging some more I found a few sites worth sharing:

• Healthy lunchbox suggestions: I think I’ll make them a bagel sandwich tomorrow
• 12 healthy snack ideas for kids: My kids might like making (and eating) their own granola mix
• 15 healthy foods to pack in a school lunch: Instead of popcorn chicken maybe my kids will eat cold chicken strips with dip
• Packing a healthy lunch box… easier than you think: Since they eat burritos at home, I bet they’ll like mini burritos at school (fingers crossed)
• FitCity’s Entertaining Ideas this month features Back to School Food Fun: I don’t know about my kids, but I think I’m going to pack Schoolbox Sushi for myself

What do you feed your kids for lunch (and please don’t say popcorn chicken and goldfish)?

What did we discover? People from around Indianapolis buying fruits, vegetables, flowers and so much more. Each week, there are about 30 vendors and you can find produce, tea, crepes, ice cream, kettle corn…

You can visit the Broad Ripple Farmers Market on Wednesdays  5 to 8 p.m. in Broad Ripple Park or Saturdays, 8 to noon by Broad Ripple High School.

Here are a few of the people we met on our visit to the market.

Photos by Barbara Epperson.