mom the everyday athlete
Empty Nester Mom Motherhood is a triathlon. Youve finished one leg of the race and successfully guided your children to adulthood. While you no longer have to shuttle your kids to and from school and daily activities, you still enjoy an active role in their lives and may be lending a helping hand as they have children of their own. Whether you continue to advance your career, are exploring new interests or are committed to the community, your pace remains quick. You are an everyday athlete. Fuel up and reach for the gold! To download a PDF version of this page, please click here.


Download weekly shopping list now to incorporate the below meal plan into your active, everyday life!”
Grain Training

What are grains?
  • Grains are plants such as wheat, oats, barley, rye, corn and rice.
  • Wheat is the most commonly used grain in the United States.
  • Foods made from wheat can be enriched, made from one part of the wheat kernel with added vitamins and minerals, or whole, made from the entire wheat kernel.
  • Wheat-based foods include baked goods, bread, cereal, crackers, pasta and tortillas.
Why does wheat keep me energized?
  • Wheat provides carbohydrates, the preferred source of fuel for your body.
  • Both whole grain wheat and enriched wheat foods provide important vitamins and minerals, including B vitamins that help your body convert food to energy.
How much do I need?
  • Aim for at least 6 ounce equivalents of grain foods each day and choose whole grain foods for at least half your grain servings.
Did You Know?
...nearly 70 percent of moms recognize that their busy lives make them comparable to an athlete. ...when your body is in need of energy, carbohydrates are its primary choice for fuel. Wheat is a premier source of carbohydrate fuel. ...more than 60 percent of moms include grains in less than three meals and snacks each day. The government recommends that you get six, ounce equivelants of grain foods each day.
...a leisurely 30-minute bike ride can burn 145 calories. That's enough to burn the calories in one small tortilla.* * Calorie estimates are calculated based on a 70kg. (154 lb.) adult. ...a low-fat, high fiber diet can help to lower blood cholesterol and keep your heart healthy. ...enriched grains, like white flour, contain twice the amount of folic acid of whole grains. Recent research suggests folic acid may play a role in reducing the risk of Alzheimer's and keeping a healthier heart.
Fuel Up! Recipes
Start
  Wake up
  Take a brisk walk
  Read the newspaper and eat breakfast
  Shower and dress
9:00AM
Get in the car and drive to meeting
  Attend board meeting for the local hospital
  Create plan for the board's upcoming annual event
  Review budgets for event activities
  Leave hospital, pick up dry cleaning
  Go to bank
12:00PM
Walk to nearby restaurant to meet daughter for quick lunch
  Walk back to hospital and get in car
  Rush to the grocery store to pick up ingredients for new recipe
  Go to garden center to pick up potted plants
  Stop at post office
3:00PM
Return home
  Prepare dinner for neighborhood pot-luck dinner
  Straighten up home
  Book travel online for upcoming vacation
  Get dressed for evening event
  Attend pot-luck dinner
  Socialize with friends; dance with husband
6:00PM
Return home
  Read mail
  Change for bed
  Read a few chapters from the latest novel
  Turn in for the night
 
Finish
A whole wheat muffin helps get your day off to a healthy start. (grain serving = 1 small, 2 1/2" diameter muffin) recipe>>
Make your own healthy trail mix and take it on the go. Mix whole grain or bran ready-to-eat cereal, raisins and peanuts.
In the mood for pizza? Choose pizza topped with lots of veggies to keep your energy up. (grain serving = 1 small slice)
It's time to re-fuel. Grab a bag of whole wheat pretzels and an apple. (grain serving = 9, 3-ring pretzels)
Try new flavors and recipes inspired by other cultures like Sesame Shrimp Noodles with Asian Garlic Bread. (grain serving = 1/2 cup pasta and 1 slice bread) recipe>>
Download weekly shopping list now to incorporate this meal plan into your active, everyday life!
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*Did You Know? References:

  • American Diabetes Association

  • American Obesity Association

  • Sundquist K, Li X.
    Differences in maternal and paternal transmission of coronary heart disease. Am J Prev Med. 2006 Jun;30(6):480-6. Epub 2006 Apr 25.

  • American Heart Association

  • American Academy of Family Physicians