Don't hate me...

[SeasunZ]

but I need some suggestions for gaining a little weight. I am 5'6" and weigh about 110-at the most. I am an aerobics instructor and full time mom. (2 little boys) I teach 6 to 8 very intense step classes a week and when I'm not at the gym, I am running after my 3 and 1 year olds. I think the problem may be that I am burning more than I am taking in. Any suggestions for healthy, high calorie, quick meals? I just can't seem to find the time to prepare the proper meals that I know I should be eating. I have tried drinking Ensure Plus, 3 a day, but there is so much sugar and caffien that I know it can't be all that good for me. Any suggestions are appreciated it! Thanks!
S.Z.

 

[Aquajock]

Hi, SeasonZ! Sounds like perhaps your instruction schedule should be modified a bit - 6-8 hi-intensity step classes per week sounds like an overdose of cardio!

What you may want to think about is taking out a couple of your step classes and either teaching or doing privately two total- body strength classes, to build up all of those beautiful muscles that you need for functional fitness and to power you through your classes and chase after your cute kids. Muscle strength work is totally energizing, and you need lean tissue! I would suggest making that adjustment and notice how your appetite - both in terms of quantity of food AND in terms of WHAT you want to eat - adjusts to cope with the new lean tissue (i.e. "weight") you put on.

*subliminal message* - *miss cathe has some awesome strength training videos and video segments to check out*

Annette

 

[SnowyOwl]

How about incorporating some nutritious fats? Maybe carry around a handful of raw almonds in a baggie to snack on, or indulge in some avocado on a sandwich, that sort of thing. You could also make your own trail mix with plenty of nuts, sunflower seeds, dried fruit, some chocolate pieces too if you like that. Easy to snack on while you're on the run. If you have the chance, maybe also add some oily fish like salmon or trout (to your diet - not the snack mix LOL!) - even canned salmon will give you some healthy fats.

How about baking some snack bars incorporating some powdered milk, peanut butter, raisins, whole wheat and other nutritionally and calorie dense goodies? I actually used to have a recipe for an energy bar like this and darn if I can find it now but maybe others here might have some ideas.

Annettes suggestion for adding lean mass thru muscle training is great too - I couldn't tell from your post if that was already part of your regimen or not, but I second her suggestion.

Sophie

 

[SnowyOwl]

another thing...

oops, just re-read your message about quick meals (I work outside the home and have a 2 and 4 year old - quick meals are my life!)

I often have omelletes or fritattas for dinner - I use egg substitute, but if you're looking for extra calories use the whole egg. Add beans, fish (smoked trout! yum!) for extra protein, and veggies of course for flavour. I love reincarnating fridge leftovers this way.

Peas, cheese, and a good jarred tomato sauce tossed with pasta. Sometimes I'll add a tin of tuna here - or leftovers, again!

I also use my crockpot a lot on weekends to make a veggie chili or something like that, and if you cook a big pot of brown rice too that can be use throughout the week.

Hmmm, I know I eat more stuff than this but this is all I can think of right now.

Sophie

 

[SeasunZ]

Thank to everyone who replied, especially those of you with all of those delicious reccomendations! I really appreciate it!
Seasun