10 Tips to Overcome a Weight-Loss Plateau

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 So you stopped drinking soda and bringing ice cream into the house, and the weight started to peel off. This boosted your confidence, so you joined a gym to burn some extra calories on the stationary bike. All of your efforts paid off and you lost weight, possibly even a lot of weight … well, for a while. But now you feel stuck; you feel as if you’ve reached a weight-loss plateau.

Possibly you’re at a healthy weight, albeit above your dream weight, but those pesky 5-10-15 pounds are still lingering. Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a stable weight, also known as set-point weight. While your body’s set point can be adjusted, it can take some time to get there.

As you are losing weight, it can be tempting to cut calories too low to shed pounds faster. The down side to this technique: your muscle can be used as energy and this gradually slows your metabolism to spare energy. Whether you find yourself above your body’s natural set-point weight or if you’re hard pressed to lose those vanity pounds, here are 10 ways to overcome a weight-loss plateau.

1. Adjust your calorie intake. As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so.

2. Focus on quality. Busting through a weight-loss plateau is more than calories in and calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat.

3. Rotate your routine. Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. High Intensity Interval Training (HIIT) has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. Note: Just progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

4. Beware of clean-up duty. An extra bite here, a little nibble there. Those calories DO count, even if they aren’t on your plate. Mindlessly munching on the kids’ (or spouse’s) leftovers during clean up seems harmless, but resist the snack urge because it might be what’s keeping you from seeing results.

5. Know your numbers. If you’ve been watching what you eat and exercising more and your weight is not budging, consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.

6. Sleep. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection.

7. Keep a closer eye on your caloric needs. Research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. To better approximate your caloric needs, use the MyFitnessPal basal metabolic rate calculator to learn how many calories you burn a day if you did nothing but rest for 24 hours. Use your basal metabolic rate as a benchmark to subtract the approximate number of calories burned during activity. Keep in mind that the number of calories burned during activity can vary.

8. Flush with fluids. Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.

9. Increase muscle mass. Want to burn more calories at rest? Lift (heavier) weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.

10. Eat more protein. Protein has the highest thermic effect of food, meaning eating protein burns more calories during digestion. Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat.

Put these tried and true tips into action, and soon you’ll be saying, “What weight-loss plateau?”

Source: MyFitnessPal

Spring Daylight Savings – Tips to Save Your Child’s Sleep

Before becoming a parent I looked forward to the time change…more daylight meant more “me” time every day! Enter my sensitive child whose world (and sleep) is rocked by the smallest of time shifts. Look forward no more. While the Spring change is not quite as disruptive as the Fall one, it can leave your family feeling “off” for a time. Don’t panic! Even the most sensitive children can adjust. Here are some tips to help your family prepare and survive.

• An overtired child has a harder time adjusting and coping with change. Make a special effort in the days approaching the time shift to ensure that your child gets adequate naps.

• When the clocks change be sure to head outside with your baby first thing in the morning or at least open the curtains and let in the natural light. Early morning exposure to natural light helps to set your baby’s internal clock and adjust to the change. Aim for 30 minutes of sunlight each morning for about a week following the change.

There are two ways to approach Daylight Savings. You can proceed with your day as usual, jumping straight to the new clock or, for more sensitive or overtired children, adjust gradually.

Transition Method 1: Proceed As Usual. If your child is generally well rested and not overly sensitive, you can wake up on Sunday morning and proceed as if nothing has changed. Offer meals and naps at the same times on the new clock as you were before. Keep in mind, however, that everything will feel a full hour earlier to your child (because it is!) so there is a potential for a bit of a struggle falling asleep. For example, if bedtime is usually 7 p.m. you would put baby down at 7 p.m. on the new clock but it will feel like 6 p.m. to her. As a result, she may not be quite tired at bedtime. You may need to be a bit more flexible and offer some extra support at bedtime but with this method she should adjust rather quickly – typically within a week.
Transition Method 2: Shift to the New Clock Gradually. If your baby is already overtired or tends to be more sensitive to timing, you may need to gradually adjust to the new clock. For this child I recommend splitting the difference. This means that if bedtime is typically at 7 p.m. put him to bed at 7:30 for a few days and then shift back to 7. Remember that bedtime feels a full hour early to your child so splitting the difference in this way can help minimize a bedtime struggle. With this approach you need to be sure to shift everything during the day 30 minutes later including naps and meals. So a baby who naps at noon will be napping at 12:30 for the first few days after the time change and then shift back to 12. The goal is to get back to your regular timing on the new clock within a few days.
Regardless of which approach you take, be prepared that the days and nights will feel a little strange to your baby who can’t really understand what is going on. Be prepared to offer some additional support at bedtime and don’t stress if your child doesn’t adjust quickly. While most adjust within a few days, some can take a few weeks to fully adjust! And remember that springing forward can mean daylight at bedtime which can interfere with your child’s ability to fall asleep. Don’t fall into the trap of shifting bedtime later waiting for it to grow dark. Instead, consider purchasing room darkening shades or blackout curtains to keep your little one on track.
With all these tips Daylight Savings can be something to look forward to again… Or at least something you can survive!

Erica Desper founded Confident Parenting in 2012, as a certified baby and child sleep coach offering private counseling for families in the greater Philadelphia area. Her sleep-saving approach is offered through a variety of packages, including unlimited text and email support. Erica has supported hundreds of families in and around the Philadelphia area and internationally to improve the quality of their families’ sleep. She is also mom to son, Jaiden who, as an infant, was very good at crying and not very skilled in sleeping! For more information visit www.beaconfidentparent.com.

The "M" List: Princess Party Recap

The M List Princess Party on February 8th was not only a major hit with our mama's but also with their little princesses! The Princess Party was held at the DanceXpress in was Narberth filled with food, hair, make-up, dress and of course, dancing! Abbie Chowansky, owner of The M List, pulled off an awesome event with the help of the fairy land!

Setting up the Princess Party!

Abbie with Princess Zoya and Prince Luka!

Food made by Mike Chrowansky and cupcakes provided by Twelve Baskets

Custom and Delicious Princess Cookies by Miss A's Cookie Trays, LLC

Cathy Acerba owner of Dancexpress

The princesses dancing!

Elsa even made an appearance to help the princesses dance!

2 Disney Chicks provided crafts!

Make-Up was done by Ruthie's Eyes Havertown

Princess hair done by Salon Charisse

Princess Clothes by Sew Much Cooler

Kimberly Barr Interior Design made an appearance!

Look at all the Princesses! It looks like they are getting ready to head to the Royal Ball!

It was great having all the mama's come out to the Princess Party,  enjoying ourselves and they all lived happily ever after.  

See you at the next event!  Yoga, Wine & More on March 26th at The Woman's Club of Bala Cynwyd.  Tickets on sale now. 

https://mlist-yogawinemore-march2015.eventbrite.com

The M List

Spinach and Artichoke Quinoa Bake

Hi Everyone! Abbie has asked me to guest post highlighting some of my favorite, figure friendly, and family friendly recipes from time to time. I have a passion for cooking and love to be creative in the kitchen. Now, having an 11 month old son my challenge has grown to come up with delicious recipes that even he will eat. Luckily, I don't have a picky eater on my hands, but even the pickiest will love this one. Simple, easy, healthy, and all in one pan. What doesn't sound great about that?

I originally stumbled across this recipe on Two Peas and their Pod and have been making it with multiple variations ever since. You can add almost anything you want, especially if you need to hide some additional veggies, I have found roasted butternut squash to work really well. You can also sub baby kale if spinach isn't your thing. I personally make this with almond milk and had no issues so feel free to use whatever milk your family is into. This will easily feed a family of four (trust me you will want seconds) and leave you with some delicious leftovers!

Looks like a snow day tomorrow so head out and get everything you need, this is perfect for warming you up on a snow day in! Hope you all enjoy this as much as I do.

-Tara

Spinach and Artichoke Quinoa Bake

Yield: Serves 8-10

Prep Time: 10 minutes

Cook Time: 75 minutes

Total Time: 85 minutes

Ingredients:

1 1/2 cups uncooked quinoa, rinsed

3 cups water

1 tablespoon olive oil

1/2 yellow onion, diced

3 cloves garlic, minced

9 oz fresh spinach leaves

2 cups chopped artichoke hearts (We use canned and drained artichoke hearts)

3 tablespoons butter

3 tablespoons all-purpose Gold Medal Flour

1 1/2 cups milk

3 oz cream cheese

1 1/2 cup shredded mozzarella cheese, divided

Dash of red pepper flakes

1/2 cup feta cheese

Salt and black pepper, to taste

For the Parmesan Panko Topping:

4 tablespoons melted butter

3/4 cup Panko bread crumbs

1/2 cup freshly grated Parmesan cheese

Directions:

1. Preheat the oven to 350 degrees F. Grease a 9x13 baking dish with cooking spray and set aside.

2. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Set aside.

3. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic. Sauté until softened, about 5 minutes. Add spinach and cook until it shrinks down, about 3 minutes. Stir in the artichoke hearts. Season with salt and pepper, to taste. Turn off the heat and set aside.

4. In a medium saucepan add 3 tablespoons of butter and flour and heat over medium heat. Whisk continuously until a paste forms. Whisk in milk. Increase heat to medium/high and bring to a boil whisking the whole time. Stir in cream cheese and 1/2 cup of the shredded mozzarella cheese. Whisk until smooth.

5. In a large bowl, combine quinoa, spinach and artichoke mixture, and cheese sauce. Stir well. Stir in the remaining 1 cup of shredded mozzarella cheese. Pour mixture into prepared baking dish. Top with feta cheese.

6. To make the topping, combine melted butter, Panko bread crumbs, and Parmesan cheese in a small bowl. Sprinkle over the quinoa bake. Cover the pan with aluminum foil.

7. Bake for 20 minutes. Remove foil from pan. Cook for another 15-20 minutes, or until the quinoa bake top is golden brown and slightly bubbling.

Serve warm.

The "M" List: Yoga, Wine and More March 26th, 2015

Tickets On Sale Now! 

Join us for an exclusive night out, everything M List! Yoga, Wine and More at The Woman's Club of Bala Cynwyd on March 26th, 2015 form 6:30pm-9:30pm. 

https://mlist-yogawinemore-march2015.eventbrite.com/

The "M" List Princess Punch

The PINK Princess Punch was a hit at the princess party on February 8th at Dancexpress in Narberth. 

Want more of the pink juice, make it at home with this exclusive recipe. 

1 can of Frozen pink lemonade
1 large jar of pineapple juice
4 cups of strawberry purée
2 L bottle of club soda
Use all natural products where possible.

Mix all ingredients together and serve

Take pictures and share with us #mlist 

info@the-mom-list.com 

www.the-mom-list.com 

Rocketship Kisses: 3 Steps to a More Peaceful Bedtime by Erica Desper

Whether embarking on helping your baby to sleep more independently or battling another round of anxiety in your older child, routines and rituals are keys to success – both theirs and yours. When the time comes to turn out the lights, separation anxiety, fears, and stalling can creep in, quickly turning your peaceful independent sleeper into a tearful, clingy “just one more” and “don’t goooo!” mess. Here are 3 tips to get you back on track and save your sanity.

1. Have a Clear and Consistent Routine Never underestimate the power of a routine for your baby, toddler, or older child. Knowing what happens next and when the routine will end prepares the body for sleep and creates a sense of security that can go a long way toward decreasing stalling tactics and anxiety. Elements of your routine should remain the same from night to night, and be carried out in the same order -- such as “We read one book, we sing two songs, then Mommy will turn out the light, and blow one last kiss.” Some experts recommend reading the same few books and singing the same songs, especially when first instituting a routine. Hearing the same lyrics each night sends signals to the body and the brain that, in time, will make your child begin to feel sleepy.  As well, novelty can be too stimulating for some children. If reading the same books isn’t an option, consider creating a small group of bedtime books from which your child can choose. A clear understanding of what comes next (and what doesn’t) is helpful, not only for our little ones but for us as parents too! 

2. Create a goodbye ritual Children have trouble letting go of the day. And while turning out the light can be difficult, a closing ritual comfortably signals that the routine is over and sleep is now the only option whether you are leaving the room or staying until your little one is asleep. My son is a Master Staller - always asking me to stay for “one more minute” or wanting to tell me “something very important”. 

Combine his stalling expertise with a 3 year olds typical nighttime fears, and I soon realized we needed a routine to redirect all that anxious energy and get me out of that room peacefully! Enter rocketship kisses. Since my son loves all things outer space and anything that is silly and exaggerated, and since humor dispels anxiety, I suggested he throw me a “rocketship kiss”. I stood at the bedroom door and he threw me my kiss. I pretended that his kiss was so powerful it launched me down the hallway very dramatically, complete with knocking into walls and sound effects. He found it so funny that he forget to be anxious and began looking forward to the end of the nightly bedtime routine. 

The tradition has grown and morphed into other silly types of kisses. Each night I let my son choose what kinds of kisses he will throw and whether he will throw one, two or three. Of course, he always chooses three, but providing the option gives him a measure of control -- which brings me to my final tip.

3. Provide Limited Choices Every ritual or routine must suit your baby’s age and abilities. The older your child, the more options you can provide, but always keep it simple and allow your child to think he or she is controlling the process. The trick? Use choices only when appropriate and determine what those choices are. For example, rather than “Which pajamas do you want to wear? ask “Do you want to wear your green pjs or the blue ones?” Rather than “How many books do you want to read?” ask “Shall we read three books or two?” Preschoolers often feel powerless so if cooperation is what you are after, allow your child to make choices.

Where can you add elements to prepare your child’s body for sleep and create a sense of security? With a little thought, you can create your own “rocketship kisses” and be well on your way to a more peaceful bedtime!

Erica Desper
Pediatric Sleep Consultant
(610) 331-8175

www.beaconfidentparent.com