Love, The Worch Kids
Sunday, March 31, 2013
Friday, March 29, 2013
Little Things by One Direction
I highly recommend clicking on the link above while reading the lyrics below.
As a mom of two little girls it brings a tear to my eye thinking one day a boy will think this way of her - its so true, as girls, how much harder we are on ourselves than anyone else. We need to remind our daughters how special they are and how lucky that boy is to have them! In addition, I can only hope I raise my little boy with those same values and to respect all girls - as every boy should. Enjoy!
As a mom of two little girls it brings a tear to my eye thinking one day a boy will think this way of her - its so true, as girls, how much harder we are on ourselves than anyone else. We need to remind our daughters how special they are and how lucky that boy is to have them! In addition, I can only hope I raise my little boy with those same values and to respect all girls - as every boy should. Enjoy!
LittleThings
Your hand fits in mine
Like it's made just for me
But bear this in mind
It was meant to be
And I'm joining up the dots with the freckles on your cheeks
And it all makes sense to me
I know you've never loved
The crinkles by your eyes
When you smile
You've never loved
Your stomach or your thighs,
The dimples in your back at the bottom of your spine
But I'll love them endlessly
I won't let these little things slip out of my mouth
But if I do
It's you
Oh, it's you they add up to
I'm in love with you
And all these little things
You can't go to bed without a cup of tea
And maybe that's the reason that you talk in your sleep
And all those conversations are the secrets that I keep
Though it makes no sense to me
I know you've never loved
The sound of your voice on tape
You never want
To know how much you weigh
You still have to squeeze into your jeans
But you're perfect to me
I won't let these little things slip out of my mouth
But if it's true
It's you,
It's you they add up to
I'm in love with you
And all these little things
You'll never love yourself half as much as I love you
You'll never treat yourself right, darling, but I want you to.
If I let you know I'm here for you
Maybe you'll love yourself like I love you, oh.
And I've just let these little things slip out of my mouth
'Cause it's you,
Oh, it's you,
It's you they add up to
And I'm in love with you
And all these little things
I won't let these little things slip out of my mouth
But if it's true
It's you,
It's you they add up to
I'm in love with you
And ALL your little things
But bear this in mind
It was meant to be
And I'm joining up the dots with the freckles on your cheeks
And it all makes sense to me
I know you've never loved
The crinkles by your eyes
When you smile
You've never loved
Your stomach or your thighs,
The dimples in your back at the bottom of your spine
But I'll love them endlessly
I won't let these little things slip out of my mouth
But if I do
It's you
Oh, it's you they add up to
I'm in love with you
And all these little things
You can't go to bed without a cup of tea
And maybe that's the reason that you talk in your sleep
And all those conversations are the secrets that I keep
Though it makes no sense to me
I know you've never loved
The sound of your voice on tape
You never want
To know how much you weigh
You still have to squeeze into your jeans
But you're perfect to me
I won't let these little things slip out of my mouth
But if it's true
It's you,
It's you they add up to
I'm in love with you
And all these little things
You'll never love yourself half as much as I love you
You'll never treat yourself right, darling, but I want you to.
If I let you know I'm here for you
Maybe you'll love yourself like I love you, oh.
And I've just let these little things slip out of my mouth
'Cause it's you,
Oh, it's you,
It's you they add up to
And I'm in love with you
And all these little things
I won't let these little things slip out of my mouth
But if it's true
It's you,
It's you they add up to
I'm in love with you
And ALL your little things
Thursday, March 28, 2013
Baby Food: Organic or Not?
Once you have a baby the questions on your decisions are endless - breast or bottle feed, organic or non organic, store bought or make-your-own....it can be overwhelming to say the least. When asked these questions, although I'm happy to give my opinion, I always stress to do what is best for your family. Every situation is unique and there is no reason to feel like a bad parent over it.There are plenty more opportunities for that!
With that being said, I would love to talk about baby food. Your child is introduced to solids around 4-5 months (always check with your doctor before introducing solids into your baby's diet). During this time your options are limited due to the inexperience of the baby to chew and swallow their own food. This introductory process is a learned behavior - and that's where you, the mommy, comes in. It is your job to buy or prepare the food for your child and introduce them to a variety of different fruits and vegetables to nourish them with the proper nutrients they need to thrive.
When I introduced baby food, I didn't solely make my own. Easy mashable items such as bananas, pears, avocados & sweet potatoes are super easy do on your own. But alot of making your own baby food requires straining and adding water - which is great, just time consuming. What some people don't realize is the "baby food" stage doesn't have to be very long. Usually you start around 4-5 months and you first introduce rice cereal (although I always did oatmeal b/c it was better for you and kept their tummies full longer). As soon as I can I introduce real foods - right about 6 months. Once baby gets the hang of gnawing and swallowing the food, you can move to tiny cut up table food pretty quickly. Two out of three of my kids didn't love baby food and went straight to table food - with the exception of the Pouch and Bistro Bowls (See below). Typically, I stuck mainly with organic baby food from Earth's Best or Plum Organics. They have a great line of food options which are also sold at Diapers.com and Buy Buy Baby - and always on sale!
The "Pouch" type baby food has become all the rage and I'm one of their groupies! It has been such a lifesaver for my little man (aka "baby #3"). During busy mornings or lots of on-the-go outings, the pouch has become one of the most convenient baby items to date. Plum Organics (and others such as Gerber) provide such a wide variety of nutritious options you really can't go wrong. It enables your baby to try many different textures and flavors and even better, they can feed themselves - genius!
I'm not much of a microwave meal girl, but I have to say that these Bistro Bowls by Plum Organics are something I always have on hand for babysitters. My little one will eat just about anything my girls do but, when we're away I LOVE these Bistro Bowls for babysitters to give him. Its the perfect portion (maybe even a little more than enough) of a complete meal that is chopped up small enough so there are no choking hazards. I can leave in the evening feeling comfortable that he'll get dinner without worrying if the sitter cut the food up small enough. Its a great item to have on hand!
Once the teeth start popping through - and you'll know when that begins to happen. Sleep patterns change, drooling excessively, sometimes runny nose and fever. Some great food items to have on hand are frozen peas & carrots, blueberries, cut up bananas, diced sweet potatoes, corn, rice, and beans (love beans!). I live in terms of variety throughout the day. So I try to make sure there is at least one fruit and/or veggie with every meal.
Don't make it too hard on yourself. Kids can be picky and the best thing that you can do is provide them with the best options (i.e. most nutritional value) and you can't go wrong. There are obviously days when you can't go all organic or make my own food from scratch and that's ok - I'm certainly not 100% anything! I do my best where I can knowing that the majority of the time my kids are getting the best possible food they can. And I let the rest be.
With that being said, I would love to talk about baby food. Your child is introduced to solids around 4-5 months (always check with your doctor before introducing solids into your baby's diet). During this time your options are limited due to the inexperience of the baby to chew and swallow their own food. This introductory process is a learned behavior - and that's where you, the mommy, comes in. It is your job to buy or prepare the food for your child and introduce them to a variety of different fruits and vegetables to nourish them with the proper nutrients they need to thrive.
I'm not much of a microwave meal girl, but I have to say that these Bistro Bowls by Plum Organics are something I always have on hand for babysitters. My little one will eat just about anything my girls do but, when we're away I LOVE these Bistro Bowls for babysitters to give him. Its the perfect portion (maybe even a little more than enough) of a complete meal that is chopped up small enough so there are no choking hazards. I can leave in the evening feeling comfortable that he'll get dinner without worrying if the sitter cut the food up small enough. Its a great item to have on hand!Once the teeth start popping through - and you'll know when that begins to happen. Sleep patterns change, drooling excessively, sometimes runny nose and fever. Some great food items to have on hand are frozen peas & carrots, blueberries, cut up bananas, diced sweet potatoes, corn, rice, and beans (love beans!). I live in terms of variety throughout the day. So I try to make sure there is at least one fruit and/or veggie with every meal.
Don't make it too hard on yourself. Kids can be picky and the best thing that you can do is provide them with the best options (i.e. most nutritional value) and you can't go wrong. There are obviously days when you can't go all organic or make my own food from scratch and that's ok - I'm certainly not 100% anything! I do my best where I can knowing that the majority of the time my kids are getting the best possible food they can. And I let the rest be.
Wednesday, March 27, 2013
Barnes and Noble: Hidden Gem!
Who knew?!
I used to take my oldest daughter on fun "field trips" and play outings when she was little. She got all the fun stuff - playgroups, music classes, Little Gyms, etc. The more kids I had, the less I seemed to do. It became easier to have friends over, go to parks and playgrounds, or simply stay home. After this dreary winter I became determined to get my kids involved in more activities. We started gymnastics and decided to head back out there during the week to discover new fun places - one of which was Barnes & Noble. Now, we used to hit up story times at the local bookstore often throughout the years, but in time they became a big turn off. They were too crowded, noisy, the kids were distracted, and one time the instructor even seemed to get a bit annoyed. That was it for me!
My little man with his Legos.
A week or so ago, both my girls were in school so I took my little man on an outing to Barnes & Noble in Bethesda - "Wow!" is all I could think. It was beautiful! It was so child friendly and very welcoming to kids of a variety of ages. It was also quiet and a great place for me to relax while watching my sweet boy roam and play. Even better, there is a Starbucks on the third floor ;)
Barnes and Noble Bethesda
If you get a chance to visit your local bookstore- check out their child play area or their weekly story time for kids. You might be surprised at what you find....I was!
For a Barnes and Noble near you, check out: Barnes & Noble.com
Tuesday, March 26, 2013
What Exactly is a Fever?
I wanted to pass along this very important information I learned about Fevers. A very dear friend received this information from her doctor and passed it along to us. Fevers can be very scary in an infant or young child, but they don't have to be. Take a look at the notes below and keep them handy in case you ever need to reference them.
As always, I would always encourage you to trust your instincts when it comes to your own child. I strongly believe in the power of mother's (or father's) intuition and you know your child best. #8 is the MOST important of all - how your child looks and acts is what is going to tell you something might be wrong. Don't ever hesitate to contact your doctor when it comes to your child...I never do :)
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Important Fever Information:
1. Fevers turn on the body's immune system. Most are good for children and help the body fight infection:
- 100-102 low grade fever. Beneficial. Try to keep fever in this range
- 102-104 moderate grade fever. Still beneficial.
- Over 104 high fever - causes discomfort but is harmless
- Over 105 - higher risk of bacterial infection (my doc said that the body doesn't typically let you get this hot on its own and would only happen if child is in an 85 degree car with windows closed and sun shining in!)
2. Fevers with infections don't cause brain damage - only fevers over 108 can (child in car scenario).
3. Fevers only need to be treated if they cause discomfort for your child.
4. Without treatment, fevers do not keep getting higher. They typically top out at 105 or 106.
5. With medication, fevers are not expected to come back to normal - they should drop 2-3 degrees.
6. Fevers that don't respond to medicine can be caused by viruses or bacteria. Whether the medicine works or not doesn't relate to the seriousness of the infection.
7. The temperature does not directly relate to the seriousness of the illness. Higher temps don't necessarily mean more serious infection.
8. How your child looks and acts is what's important, not the exact temperature.
"On that last one, my doc said that at Hopkins they do not give kids medication for fevers at all - they just let them ride it out. Medication is only to help your child feel more comfortable!" - Maureen W.
I hope you find this information helpful and remember that I am not a health professional. I'm only passing along information that has helped me as a mom and I hope it can help you too. As much as I love my family's pediatrician, I have never hesitated to call our local minute clinic. Righttime Pediatrics has been a saving grace for us over the years. Although I can count the visits on one hand, they have always been extremely kind and professional, as well as solved whatever medical issue we might have had.
For more on a Rightime Pediatrics near you, check out: http://www.myrighttime.com/home
For CVS Minute Clinic Locations near you, check out: http://www.minuteclinic.com/locations/
For Rite Aid NowClinic Locations near you, check out: http://www.mynowclinic.com/riteaid/locations/
Monday, March 25, 2013
GOTR: Positive Self Talk
Happy Tuesday!
What an important topic for the week - positive self talk and how it affects how we feel on a daily basis. I'm sure many of us moms are guilty of saying things about our appearance, our motivation, and especially our weight not only to ourselves, but in front of our girls too. Although seemingly normal to vent, its a self-deprecating habit which many of us need to break. Keeping a positive self-image is so important for girls of a young age for them to carry with them through adulthood. Life is hard enough as it is to be so tough on ourselves too.
An easy practice for your GOTR girl is to look in the mirror each morning while brushing her teeth, lets say, and think to herself one thing she loves about herself. It can be anything from my hair looks great today, my skin is looking better, I love the color of my eyes, I am beautiful, etc. Something positive and truthful. Incorporating a practice like this every morning will allow her to move forward with her day with at least one positive self emotion that she can carry with her. The more we love ourselves, the more we allow others in and the greater self-esteem we will have.
This habit of positive self talk enhances our overall health and emotional well being which is just as important as the food we put into our mouths. So much of the time we choose to eat poorly because we don't feel so great about ourselves, we've had a bad day, or we're under a bit of stress. By maintaining a positive self image these girls will learn to work through their bad days and added stresses with other sources than food. Hopefully through fun with friends, sports/exercise or maybe communication with you, their mom!
Spring Break Challenge: Have your GOTR girl write this (or something similar) on a post-it note and text it to at least 5 of her girlfriends. Tell them to pass it on. Lets see how far they can take one simple, yet inspiring, compliment.
Be their role model. Be their inspiration. Be their first & last hug of the day. Before you know it they'll be grown up and the world's influences will get in the way. You want them to remember where they started...with YOU.
For more information about Operation Beautiful, check out: http://www.operationbeautiful.com
What an important topic for the week - positive self talk and how it affects how we feel on a daily basis. I'm sure many of us moms are guilty of saying things about our appearance, our motivation, and especially our weight not only to ourselves, but in front of our girls too. Although seemingly normal to vent, its a self-deprecating habit which many of us need to break. Keeping a positive self-image is so important for girls of a young age for them to carry with them through adulthood. Life is hard enough as it is to be so tough on ourselves too.
An easy practice for your GOTR girl is to look in the mirror each morning while brushing her teeth, lets say, and think to herself one thing she loves about herself. It can be anything from my hair looks great today, my skin is looking better, I love the color of my eyes, I am beautiful, etc. Something positive and truthful. Incorporating a practice like this every morning will allow her to move forward with her day with at least one positive self emotion that she can carry with her. The more we love ourselves, the more we allow others in and the greater self-esteem we will have.
This habit of positive self talk enhances our overall health and emotional well being which is just as important as the food we put into our mouths. So much of the time we choose to eat poorly because we don't feel so great about ourselves, we've had a bad day, or we're under a bit of stress. By maintaining a positive self image these girls will learn to work through their bad days and added stresses with other sources than food. Hopefully through fun with friends, sports/exercise or maybe communication with you, their mom!
Spring Break Challenge: Have your GOTR girl write this (or something similar) on a post-it note and text it to at least 5 of her girlfriends. Tell them to pass it on. Lets see how far they can take one simple, yet inspiring, compliment.
Be their role model. Be their inspiration. Be their first & last hug of the day. Before you know it they'll be grown up and the world's influences will get in the way. You want them to remember where they started...with YOU.
For more information about Operation Beautiful, check out: http://www.operationbeautiful.com
Girls On The Run Newsletter Week 4: http://www.girlsontherun.org/
My Personal Blog: Choices: Nutrition.Life.Love.
Why I Love Trader Joes
Let me count the ways....
Its a simple store, with simple products, with simple ingredients. Need I say more. It doesn't have all of the marketing gimmicks all commercial grocery chains have. They're products are inexpensive, wonderful and absolutely delicious. I can always find so many organic and real food options that I feel good nourishing my family. I have yet to find a product at TJs that we don't love!
Some of our family favorite TJ selections are:
Its a simple store, with simple products, with simple ingredients. Need I say more. It doesn't have all of the marketing gimmicks all commercial grocery chains have. They're products are inexpensive, wonderful and absolutely delicious. I can always find so many organic and real food options that I feel good nourishing my family. I have yet to find a product at TJs that we don't love!
A peak into my grocery cart.
- Organic Tortilla Chips & Pretzels
- All Natural Peanut Butter
- No Sugar Added Strawberry Jelly
- Brown Rice Medley
- Organic Whole Milk
- No rSBT Whipped Cream Cheese
- Earth Balance Butter
- Organic Shredded Cheddar Cheese
- Organic String Cheddar Cheese
- Organic Chicken Sausages
- Organic Ground Beef
- All Natural Fruit Bars/Cereal Bars/Lara Bars
- No Sugar Added Waffles/Oatmeal/Cereals
- No Sugar Added Raisins/Cranberries/Other Dried Fruits
- Whole Wheat and Fresh Breads/Tortillas/Buns
- Frozen Organic Fruits & Veggies
- Fresh Organic Fruits & Veggies
- No rSBT Vanilla Ice Cream
- Green Drink Powder
- ...the list could go on
Friends used to always ask me how I can do all my shopping at TJs and not have to go to a conventional market. Besides my paper and cleaning products, I can truly get all my family's shopping done there. I cannot say enough wonderful things about Trader Joes. It has been my go-to grocery for the last 7 years and I highly recommend it to any of you!
For more information on Trader Joes, go to: http://www.traderjoes.com/
To find a Trader Joes near you: http://www.traderjoes.com/stores/index.asp
Saturday, March 23, 2013
Road to 10K: Spring Break Saturday Run
Welcome to Spring!
Today is the first day of Spring Break and finally it actually feels like it outside...at least for today. It made running 5 miles a little easier with the sun shining on my face and a cool breeze in the air. After a week and a half of being sick - it felt good, really good to be outdoors and getting back on track. Just the other day I had to run 4 miles on a treadmill with no music (I forgot my headphones) - that was awful!
I wasn't sure if I would accomplish today's goal because I had a little too much fun at a girls night last night. We were up late and had a few cocktails to celebrate new babies, new mommies, and old friends. To be honest, I felt a little dehydrated this morning. I knew I should have drank more water before going to bed, as well as a sufficient amount when I woke up. I just didn't and I could feel it on my run. Dehydration can lead to fatigue, loss of coordination, and muscle cramping - all things to avoid during a run (or any other time for that matter). I could tell it was a little harder to breathe during my run and I knew exactly why. I knew if I was properly hydrated as I should be it would have been a bit smoother. Never the less, I stuck to my motto of keep on moving and luckily with the beautiful day I finished - and it felt great!
Top 10 Running Songs on my iPod right now:
For more info on the importance of water check out my blog post: Water...And Those Other Drinks
If interested, I also found this great article from the American Council on Exercise in regards to proper hydration. Enjoy!
Today is the first day of Spring Break and finally it actually feels like it outside...at least for today. It made running 5 miles a little easier with the sun shining on my face and a cool breeze in the air. After a week and a half of being sick - it felt good, really good to be outdoors and getting back on track. Just the other day I had to run 4 miles on a treadmill with no music (I forgot my headphones) - that was awful!
Top 10 Running Songs on my iPod right now:
- Fun - Some Nights
- Poison - Talk Dirty to Me
- Poison - Fallen Angel
- Kid Rock - Born Free
- Carrie Underwood - Good Girl
- Carly Rae Jepsen - Call Me Maybe
- Pistol Annies - Hell on Heels
- Katy Perry - Teenage Dream
- Gwen Stefani - Sweet Escape
- Journey - Faithfully
For more info on the importance of water check out my blog post: Water...And Those Other Drinks
If interested, I also found this great article from the American Council on Exercise in regards to proper hydration. Enjoy!
Friday, March 22, 2013
True Confessions of a Stay at Home Mom: Kids
- They'll make you laugh every day.
- They'll bring you to tears (almost) every day.
- They'll love you unconditionally - on most days.
- You'll love them unconditionally every single day.
- They'll cut their own hair with a pair of scissors one day.
- They'll draw on your newly painted walls with crayons one day.
- They'll paint your antique furniture with glitter nail polish one day. #truestory
- They'll bite, pinch, scratch their siblings every day.
- They'll squeeze, hug, kiss, and love their siblings every day.
- They'll drive you crazy and turn your hair gray one day.
- You won't know what you're doing on any given day.
- You'll question whether you're doing it right on any given day. #thatswhatfriendsarefor
- You'll battle over what they eat every single day.
- As soon as you pack up to walk out the door, someone has to pee.
- As soon as you get to your shopping destination, someone has to pee.
- As soon as you get far enough away from home on a road trip, someone has to pee.
- Just buy a potty for the car. It saves alot of headaches - and accidents!
- You will turn on the tv more than you'd like to every day.
- # 17 will provide you peace every single day.
- They'll never realize how much you actually love them - its impossible.
- Do the best you can on any given day.
- Tell them you love them every single day. Life is good, Life is sweet, but Life is short.
Kids certainly don't make things any easier, but they certainly make things better. If you have children I stand there with you in saying it is the best thing that has ever happened to me. As much as they can drive me crazy, I love them more and more every single day!
Thursday, March 21, 2013
Natural Detox - Warm Lemon Water
I have been a coffee lover for many years now and I actually don't intend to give it up completely...at least not anytime soon. I really do enjoy the taste and the "uplift" I get from it to start my day. It does make me a happier mommy on some days :) Many people (including myself) would say its completely unnatural to use coffee as a mood booster, but when you have little kids - you'll understand. Right now, its either coffee or alcohol and I think coffee might be the safer bet!
My overall diet is pretty healthy. I really do enjoy eating healthy foods, I eat alot of fruits and veggies. I don't eat alot of processed foods, mainly organic, and so on. However, I do drink a cup (or two) of coffee each morning and will admit that I believe coffee is making me "fat". Don't strike me down yet for say the "F" word. I actually hate using that word, especially because I think its a damaging word to use on yourself and I don't believe I'm actually fat. But the overall meaning behind it I feel is true - "fat" meaning that my coffee with the added sweeteners I choose to drink is creating unhealthy habits for me throughout my day. And god forbid I step into Starbucks - my habit only gets encouraged with the larger drink sizes and yummy treats they have to offer. I'm certainly not blaming a product for making me eat poorly, but seeing how I strongly believe that breakfast is your most important meal of the day, my coffee habit doesn't seem to be doing meany favors. It seems to aid me in choosing improper foods for my diet. The more coffee I drink, the more sugar I tend to crave, and the worse my daily habits will be that day. Its a vicious cycle.
The reason for my ramble is to explain my new venture. Over the years, I have read a ton of books and articles about detoxing and why its so important to clean out your system. I always felt it was for those people who ate poorly and needed a jump start on their health. What I've come to realize is that any every person can benefit from this one small change. Its warm lemon water with cayenne pepper every morning. Although simple, it sounded a bit strange, but certainly doable. And why couldn't a seemingly similar swap be an easy one? I challenge myself to try!
The combination of lemon and cayenne is an enhanced detoxification effect on your liver and entire system. It aids in boosting energy and metabolism - who couldn't use that, right? Coffee has become my morning routine shall we say, so I'm hoping to use this simple swap to create a new, and healthier, routine for my body. It certainly can't hurt to try.
I will keep you updated on my journey and maybe enable to to break your coffee habit too! Wish me luck!
My overall diet is pretty healthy. I really do enjoy eating healthy foods, I eat alot of fruits and veggies. I don't eat alot of processed foods, mainly organic, and so on. However, I do drink a cup (or two) of coffee each morning and will admit that I believe coffee is making me "fat". Don't strike me down yet for say the "F" word. I actually hate using that word, especially because I think its a damaging word to use on yourself and I don't believe I'm actually fat. But the overall meaning behind it I feel is true - "fat" meaning that my coffee with the added sweeteners I choose to drink is creating unhealthy habits for me throughout my day. And god forbid I step into Starbucks - my habit only gets encouraged with the larger drink sizes and yummy treats they have to offer. I'm certainly not blaming a product for making me eat poorly, but seeing how I strongly believe that breakfast is your most important meal of the day, my coffee habit doesn't seem to be doing meany favors. It seems to aid me in choosing improper foods for my diet. The more coffee I drink, the more sugar I tend to crave, and the worse my daily habits will be that day. Its a vicious cycle.
The combination of lemon and cayenne is an enhanced detoxification effect on your liver and entire system. It aids in boosting energy and metabolism - who couldn't use that, right? Coffee has become my morning routine shall we say, so I'm hoping to use this simple swap to create a new, and healthier, routine for my body. It certainly can't hurt to try.
I will keep you updated on my journey and maybe enable to to break your coffee habit too! Wish me luck!
Wednesday, March 20, 2013
My Family's Fridge Essentials
As with my list of Pantry Essentials, this list is what works for my family...although I hope it can work for yours too! Life is busy so having an organized and well stocked refrigerator can make meal planning and prep much easier. As always, you have to stock it with what your family enjoys - yet adding a few new items every once in a while won't kill you.
Swapping out ingredients can also be beneficial to your health. If you always eat salad, for example, replace spinach lettuce for romaine lettuce, walnuts for croutons, or even dried cranberries for prepackaged shredded carrots. Each one of these simple swaps adds nutrients to your diet making it much more valuable to your overall health.
I also highly recommend swapping out any butter substitute for the real thing - plain old fashioned butter. Using it sparingly, its a great addition for flavor to any meal or meal prep. I do have one exception - Earth Balance Buttery Spread - which you can read about more in detail through the link. Its a great topping for your morning toast, breads, or bagels. We don't require a ton of spreadable butter in our house, but I always have Earth Balance on hand for those times when its needed. Otherwise I use real butter for everything.
I can almost guarantee you that there is a vegetable or fruit out there you haven't tried that will soon be your new favorite!
Swapping out ingredients can also be beneficial to your health. If you always eat salad, for example, replace spinach lettuce for romaine lettuce, walnuts for croutons, or even dried cranberries for prepackaged shredded carrots. Each one of these simple swaps adds nutrients to your diet making it much more valuable to your overall health.
I also highly recommend swapping out any butter substitute for the real thing - plain old fashioned butter. Using it sparingly, its a great addition for flavor to any meal or meal prep. I do have one exception - Earth Balance Buttery Spread - which you can read about more in detail through the link. Its a great topping for your morning toast, breads, or bagels. We don't require a ton of spreadable butter in our house, but I always have Earth Balance on hand for those times when its needed. Otherwise I use real butter for everything.
(my fridge looks exceptionally small from this angle)
- Organic Milk - Hormone free milk is worth every penny of your family's health. Enough said.
- Unsweetened Almond Milk - its delicious and you can add it to oatmeal, cereal, or coffee.
- Organic Eggs - scrambled, hard boiled, sunny side up. You name it- they're good for you!
- Greek Yogurt - Delicious for a meal or snack. Add granola, flax seed, or berries for added nutrition.
- All Natural Peanut Butter - Refer to my PB post :)
- Hummus - We LOVE hummus so I buy it in bulk. Its on my to-do list to start making my own.
- Earth Balance Spread - see above link.
- Butter - Organic, grass fed real butter.
- Cream Cheese - Organic, if possible. I haven't been able to escape the cream cheese craze yet.
- Shredded Cheddar Cheese - Trader Joes has a great hormone free brand.
- Soft Tortillas - Also purchased from Trader Joes. Quesadillas are a big staple in our house.
- Salsa - Easy addition to any Mexican dish or salad.
- Spinach Lettuce - Salad or smoothie base and good fiber source. Plus my kids love salad. (yeah!)
- Onions & Sweet Potatoes (and other seasonal veggies)- Buy veggies that work for you. Whether you roast, bake, or grill - they're great as side dish to any meal!
- Organic Whole Carrots - Take the time to peel and cut your own carrots. The flavor is outstanding and they actually contain the vitamins and nutrients you need (as opposed to baby carrots).
- Berries (and other seasonal fruits) - I think 50% of our food budget goes to fruit. We eat them up alone, in smoothies, on yogurt...anywhere! Plus they're a great source of vitamins and antioxidants.
I can almost guarantee you that there is a vegetable or fruit out there you haven't tried that will soon be your new favorite!
Tuesday, March 19, 2013
GOTR: Living With Intention
Happy Tuesday!
Love the theme this week of Living with Intention - whether it be making the decision to eat healthy or live healthy its all about our own intentions (its up to us!). Its such am important message to teach young girls who tend to be focused on what every other girls is doing and their habits when in turn they should be more focused on themselves, for once :)
Making the intention of choosing to live healthy is so vital to our well being. We're quickly approaching Spring which means warmer weather, more time outdoors, fun with friends & family, and finally my favorite - Farmers Markets! If I can recommend something fun for you and your GOTR girl to do is go to a farmers market together. Hopefully she already eats a variety of fruits and veggies - but if she doesn't its a perfect way to get her involved and possibly test and fall in love with a new found food!
What is a Farmers Market? A Farmers Market is a group of local farmers/families who sell their produce throughout various locations in your town directly to YOU! These items are farm raised, organically grown (without pesticides), and brought to you as their peak of freshness.
There are so many farmers markets all over the U.S. that you can easily Google one in your town. You'll love it!
In our area, here are a few you could check out:
Bethesda: http://www.bethesda.org/bethesda/farmers-market
Rockville/Bethesda: http://www.centralfarmmarkets.com/
Gaithersbrurg: http://www.gaithersburgmd.gov/poi/default.asp?POI_ID=316&TOC=107;84;99;316;
Kensington: http://www.tok.md.gov/c/318/Farmers-Market
For a complete listing of DC Area Farmers Markets, go to: The Washington Post (article)
Also, check out my guest blog spot on Central Farm Market for National Nutrition Month.
Love the theme this week of Living with Intention - whether it be making the decision to eat healthy or live healthy its all about our own intentions (its up to us!). Its such am important message to teach young girls who tend to be focused on what every other girls is doing and their habits when in turn they should be more focused on themselves, for once :)
Making the intention of choosing to live healthy is so vital to our well being. We're quickly approaching Spring which means warmer weather, more time outdoors, fun with friends & family, and finally my favorite - Farmers Markets! If I can recommend something fun for you and your GOTR girl to do is go to a farmers market together. Hopefully she already eats a variety of fruits and veggies - but if she doesn't its a perfect way to get her involved and possibly test and fall in love with a new found food!
What is a Farmers Market? A Farmers Market is a group of local farmers/families who sell their produce throughout various locations in your town directly to YOU! These items are farm raised, organically grown (without pesticides), and brought to you as their peak of freshness.
There are so many farmers markets all over the U.S. that you can easily Google one in your town. You'll love it!
In our area, here are a few you could check out:
Bethesda: http://www.bethesda.org/bethesda/farmers-market
Rockville/Bethesda: http://www.centralfarmmarkets.com/
Gaithersbrurg: http://www.gaithersburgmd.gov/poi/default.asp?POI_ID=316&TOC=107;84;99;316;
Kensington: http://www.tok.md.gov/c/318/Farmers-Market
For a complete listing of DC Area Farmers Markets, go to: The Washington Post (article)
Also, check out my guest blog spot on Central Farm Market for National Nutrition Month.
Girls On The Run Newsletter Week 3 http://www.girlsontherun.org/
My Personal Blog: Choices: Nutrition.Life.Love.
Monday, March 18, 2013
Planning a Trip to Disney?
Happy Monday!
Have you ever started planning a family trip to Disney World and gotten completely overwhelmed by all of the options - what time of year to go, fly or drive, where to stay, dining plan options, etc. There is so much to do there, but way too many options for one trip. Do I have the service for YOU!
Its called Glass Slipper Concierge and her name is Staci Kimball. She can make ALL of your Disney planning a breeze and full of fun for your whole family! She was referred to me by a friend who used her recently (testimonial below) and I could not have been more thankful. I'm a busy mom, like most, and was trying to plan our family trip in between naps, dishes, laundry, carpool, you name it. Then with one phone call to Staci, everything changed. She is sweet, kind, personable, and fully knowledgeable of everything Disney. She asks you a few questions about your family's wants and needs and from that she can completely plan your trip - right down to booking any special dinner reservations or an evening boat-ride fireworks cruise. She's simply magical!
Shhhhh...we're surprising our kids with this trip for Christmas so no spilling the beans!
A Basic Overview of Glass Slipper Concierge Services:
Staci is a graduate of Disney's College of Knowledge and Glass Slipper Concierge is a Authorized Disney Vacation Planner agency. You can link to Staci's Facebook Page and "like" her to stay updated on the latest Disney news and promotional offers. Staci has also been featured in A Parent in Silver Spring.
Have you ever started planning a family trip to Disney World and gotten completely overwhelmed by all of the options - what time of year to go, fly or drive, where to stay, dining plan options, etc. There is so much to do there, but way too many options for one trip. Do I have the service for YOU!
Its called Glass Slipper Concierge and her name is Staci Kimball. She can make ALL of your Disney planning a breeze and full of fun for your whole family! She was referred to me by a friend who used her recently (testimonial below) and I could not have been more thankful. I'm a busy mom, like most, and was trying to plan our family trip in between naps, dishes, laundry, carpool, you name it. Then with one phone call to Staci, everything changed. She is sweet, kind, personable, and fully knowledgeable of everything Disney. She asks you a few questions about your family's wants and needs and from that she can completely plan your trip - right down to booking any special dinner reservations or an evening boat-ride fireworks cruise. She's simply magical!
Shhhhh...we're surprising our kids with this trip for Christmas so no spilling the beans!
A Basic Overview of Glass Slipper Concierge Services:
- I handle all of the details!
- I work with you to select the resort that's just right for your family
- I contact Disney on your behalf to book your package and make all payments
- I provide you with information about restaurants and secure all of your dining reservations
- I schedule private airport transfers and transportation to/from nearby Orlando attractions
- I schedule any special events and activities your family may want to include – from fireworks cruises to birthday celebrations!
- I keep an eye out for any new promotions that may save your family more money and, when applicable, adjust your package price accordingly
- I create a personalized, detailed itinerary tailored to specifically to your family.
- A few weeks prior to your vacation, I send you a travel package with all of your documents, park maps, travel tips, resort and dining plan brochures, and custom itinerary (including park hours, height restrictions, touring tips, reservation numbers, etc.)
Did I mention the most magical part is that all of my services are COMPLEMENTARY with your new or transferred Disney vacation package!
~ Staci
Testimonial: "I was overwhelmed at the thought of planning a Disney trip for a family of six and thought for sure it would not fit into our budget. After talking with Staci from Glass Slipper Concierge I realized we could afford it and it did not have to be stressful. Staci took all the work out of the trip and her daily itinerary and tips made us feel as though we got the most out of our Disney experience. Our family had a truly magical time and I thank Staci for making it possible. I can't wait for her to plan our next Disney Vacation!" ~ Caren G.Staci is a graduate of Disney's College of Knowledge and Glass Slipper Concierge is a Authorized Disney Vacation Planner agency. You can link to Staci's Facebook Page and "like" her to stay updated on the latest Disney news and promotional offers. Staci has also been featured in A Parent in Silver Spring.
Sunday, March 17, 2013
Road to 10K: A Not So Saturday Run
Happy St. Patrick's Day!
Well, this past week has pretty much been a bust for me in terms of my workouts and training. I've been pretty sick, along with the kids - and everyone else in town for that matter. Its been a long week! Life sometimes brings us detours and we have to handle them the best way we know how. With that being said, every single workout/run was put on hold to try and rest and get better. When it comes to your immune system - rest is a must! I don't sit still very well on an average day, so when my body is telling me to relax - I do. For my "Saturday" Run this week I was to do 4 miles so instead of accomplishing that yesterday, I waited until day 3 of antibiotics and a day where I actually feel like a normal person. So here we are today - Sunday. It happens to be St. Patty's Day and the start of a new week so I chose to cut myself some slack - but now its time to kick it into gear. Lets go!
I set off for the gym this morning a bit sluggish, but motivated to get it done. Four miles is what I needed to do and 4 miles was what I was to accomplish. I completed it in 38 min - Not bad for a week long slacker :) It just goes to show that no matter what your setback may be...there is always a moment where you just get back up and go. The most important thing for me this last week wasn't to over exert myself - it was to rest. And rest is what I did!
I'm excited to move on to tomorrow - only a few more weeks left!
PS: Congrats to all the DC Rock N' Roll 1/2 Marathoners out there who ran yesterday! Job well done!
Well, this past week has pretty much been a bust for me in terms of my workouts and training. I've been pretty sick, along with the kids - and everyone else in town for that matter. Its been a long week! Life sometimes brings us detours and we have to handle them the best way we know how. With that being said, every single workout/run was put on hold to try and rest and get better. When it comes to your immune system - rest is a must! I don't sit still very well on an average day, so when my body is telling me to relax - I do. For my "Saturday" Run this week I was to do 4 miles so instead of accomplishing that yesterday, I waited until day 3 of antibiotics and a day where I actually feel like a normal person. So here we are today - Sunday. It happens to be St. Patty's Day and the start of a new week so I chose to cut myself some slack - but now its time to kick it into gear. Lets go!
I set off for the gym this morning a bit sluggish, but motivated to get it done. Four miles is what I needed to do and 4 miles was what I was to accomplish. I completed it in 38 min - Not bad for a week long slacker :) It just goes to show that no matter what your setback may be...there is always a moment where you just get back up and go. The most important thing for me this last week wasn't to over exert myself - it was to rest. And rest is what I did!
I'm excited to move on to tomorrow - only a few more weeks left!
PS: Congrats to all the DC Rock N' Roll 1/2 Marathoners out there who ran yesterday! Job well done!
Thursday, March 14, 2013
Vitamin Supplements
This couldn't be a more perfect time to discuss vitamin supplementation. I mean it when I say, I never get sick...ever. But as we speak, the cough is getting deeper and the body aches are starting to crawl up my back. I guess after 7 days of 24 Triage (as I like to call it) with three kids I was bound to catch something. I'm officially sick. Ugh. Ironically the only supplement I don't take which many people are deficient in is Vitamin C - the immune system booster! I honestly believe your immune system is more affected by lack of sleep than anything - which ANY mom can take for granted. Guess I was taking my good health for granted.
Anyway, as of last week, I'm now a proud owner of my very own pillbox. At least its cute and purple..right?! Growing up I was never been much of a pill taker - whether it be a multivitamin or Tylenol - but as I've gotten older I've realized the importance of supplementing. No matter how active you are or how well you try and eat, different factors play a role in how your body absorbs nutrients. From where you live, to family history, to genetic abnormalities, any of these factors can make you feel "off". If you're not feeling like yourself (and you should know your body's signals), I highly recommend getting blood work done at your doctor's office to see if you're deficient in certain areas. It takes no more than a few minutes to test a slue of things that can tell you so much about your health. You get your results within days and can begin fueling those deficiencies with added vitamins in your diet.
In my family history, my mom suffers from hypothyroidism and knowing that pregnancy can exacerbate symptoms I always get checked a few months after my babies are born. I've been lucky to have had negative results thus far. Another common deficiency is Vitamin D (especially in the winter months) due to the lack of sun and outdoor activity. You can also be a proactive supplement taker - Vitamin C for example - is an excellent immune booster for any time of the year! (oops!)
- Vitamin A
- Vitamin C
- Vitamin D
- B Vitamins
- Essential Fatty Acids (EFA)
I'm sure most doctors and nutritionists would say to get most of your nutrients from whole foods. As I would agree, its almost impossible to guarantee the amount of proper vitamins and nutrients you're ingesting on a daily basis through food. This is why supplementing is so important, in my opinion. Taking the recommended dose*, your body won't overdose on these supplements. Your body will absorb what it needs and the rest will be flushed out in your urine (sorry for the details, but its important to know). I can say I feel better for taking them - maybe you can too!
*Please always check with your doctor before beginning a supplement program.
Read more: http://www.livestrong.com/article/article/82042-recommended-fish-oil-dosages/#ixzz2MikvNA1s
Tuesday, March 12, 2013
GOTR: Pre & Post Run Snacks
Happy Tuesday!
When it comes to snacks its important to note you don't want to completely fill up on any food or drink before a run. Its actually better just to get a few bites in for quick fuel and energy and to not run on a full stomach. I believe its almost more important what you eat after your run in order to restore your energy and rebuild your muscle.
You also want to be hydrated, but that doesn't mean guzzling a glass of water immediately before your run. It really means to hydrate your body hours/days before so everything inside is running (no pun intended) properly. You need your system working well so you can run well - make sense? Steer clear of the sugary drinks which will weigh you down, stick to simple water (w/added lemon if you choose) or coconut water. I usually do a mixture of both. Coconut water still tastes so sweet to me, but I know how hydrating it is so I'll have about 4 oz each morning with my water. When you start realizing how good certain things are for you, you begin implementing them in your routine more easily. I promise.
For a pre-run snack, you will want to have one roughly 30 min prior. Keep it to a very simple meal to get you going. Don't think too much about it. The items I recommend below are staples in my house so I always know I have one or the other on hand to grab on the go. Some suggestions I have include:
When it comes to snacks its important to note you don't want to completely fill up on any food or drink before a run. Its actually better just to get a few bites in for quick fuel and energy and to not run on a full stomach. I believe its almost more important what you eat after your run in order to restore your energy and rebuild your muscle.
You also want to be hydrated, but that doesn't mean guzzling a glass of water immediately before your run. It really means to hydrate your body hours/days before so everything inside is running (no pun intended) properly. You need your system working well so you can run well - make sense? Steer clear of the sugary drinks which will weigh you down, stick to simple water (w/added lemon if you choose) or coconut water. I usually do a mixture of both. Coconut water still tastes so sweet to me, but I know how hydrating it is so I'll have about 4 oz each morning with my water. When you start realizing how good certain things are for you, you begin implementing them in your routine more easily. I promise.
For a pre-run snack, you will want to have one roughly 30 min prior. Keep it to a very simple meal to get you going. Don't think too much about it. The items I recommend below are staples in my house so I always know I have one or the other on hand to grab on the go. Some suggestions I have include:
- Larabars - I can't say enough great things about these bars. They're a perfect snack throughout the day - for kids and adults. They have anywhere from one to 9 ingredients based on the flavor. Eating half is good enough for a pre-run and the other half with a banana is great for when you're done!
- Mini Clif Bars or 1/2 a Full Size Bar - Simple ingredients with added nutrients lost during exercise.
- Small Banana - Easiest snack suggestion of all and provides potassium which is great for balancing fluid and electrolytes in the body. Perfect for a runner!
- Slice of Whole Wheat Toast with Almond Butter - Almonds are easier to digest than peanuts so I always go for this snack, but peanut butter works just as well! Quick and easy.
- Chocolate Milk - This is recommended by many sports enthusiasts as a perfect post-workout combination. It contains carbohydrates and proteins essential during workouts and has the benefit of added calcium.
- Greek Yogurt w/ 2 Tbsp Granola - Chobani is my go-to. Its absolutely delicious and completely filling after a good run. The granola adds texture and carbohydrates, as well as added vitamins and minerals lost during exercise.
- Energy Bites - They are sweet (and addicting) so I would limit to two. See Related Post.
- Fruit Smoothie - Made with greek yogurt and raw oats. Perfection!
Girls On The Run Newsletter Week 2 http://www.girlsontherun.org/
My Personal Blog: Choices: Nutrition.Life.Love.
My Personal Blog: Choices: Nutrition.Life.Love.
Saturday, March 9, 2013
Road to 10K: My First Saturday Run
So today I woke up knowing I had to do my first longer run of my 10k training program - the long runs increase every week to get me to my goal of 6.2 in 7 weeks. I've run 3.5 miles plenty of times before so I wasn't necessarily intimidated by the length, but I certainly didn't know how well I would do. I try to never put pressure on myself to run fast or finish within a certain time. My goal is always to never stop running not matter how slow that might be and just finish the intended distance. Today was an exceptionally beautiful day which helped. The sun was shining and there was a bit of a breeze which is always beneficial on a long run day. But I will say, I was extremely tired and wasn't sure I would finish with a smile on my face. My kids were sick this week and I was certainly fighting off something - a possible stomach bug virus going around - but I didn't want that to discourage me from getting out there and taking that time for myself.
I got all geared up - yes, I bought myself a new running jacket for "motivation" - put on my headphones and started my run, loving every minute of it! I haven't been outside to run in months..it felt so good! Not only did I complete my 3.5 miles with a 9:00 mi pace..but I exceeded that doing 3.75 miles sprinting at the end. Who knew??! I really was proud of myself. I wanted to keep going, but having a time constraint at home and knowing I wanted to stick as close to the training program as possible, I stopped (with a smile on my face). The sense of accomplishment was enough for me.
Highly Recommend Map My Run App: http://www.mapmyrun.com/
Bring on tomorrow!
Highly Recommend Map My Run App: http://www.mapmyrun.com/
Bring on tomorrow!
My Favorite Snacks for Kids
Who doesn't love snacks? If you're a mom, like me, you probably have snacks coming out of your ears. All day, every day, my kids want snacks. We have them stocked in our pantry and have them always packed to go. Prepackaged snacks seem to be an essential for every mom and their starving child. When we are at home, I try and provide the best kind of snack - fruit or veggies. I try and keep the bars, pretzels, chips and crackers for our outings to the park when we're sharing with friends. The one thing I realized when trying to change my family's eating habits was its not for everyone. I couldn't go strictly organic and whole food and expect everyone to jump on board. Especially when you have a 4 year old play-date and you're serving cantaloupe and granola. Its not the end of the world to serve Goldfish and your favorite cookies at your Friday playgroup (maybe you even made them with your kids). Give the poor children what they really want- it is a play-date after all :)
I digress....back to our favorite snacks. When your kids are begging for that afternoon snack and they're lurking around your kitchen - try offering one of the following:
Almond Butter Energy Bites (adapted from Smashed Peas & Carrots website)
1 cup oatmeal
I tend to feel its that sleepy time in the afternoon kids are asking for snacks and not necessarily because they're really hungry. My kids eat a ton of fruit so offering them popcorn or a couple Energy Bites isn't out of the ordinary for me. Popcorn is also a fan favorite with my kids' friends when I don't have all of the fun junk food snacks to offer.
Enjoy a snack with your child today!
I digress....back to our favorite snacks. When your kids are begging for that afternoon snack and they're lurking around your kitchen - try offering one of the following:
- Cut up fruit & cheese-stick - Fruit is still sugar, but its the good kind :)
- Cut up veggies & hummus - We go through so much hummus around here, but any simple dip will do.
- Popcorn - 100 calorie packs are the best! Each kid gets their own bag and they're happy!
- Energy Bites - a recipe I adapted from Pinterest. See below.
- LaraBars - such a great snack choice for kids of ALL ages. I always have these on hand.
- Trade Joes Cereal Bars or Kashi Cereal Bars - my little man loves these and they're easy on the go.
1 cup oatmeal
1/2 cup almond butter (1 ingredient. Almonds.)
1/3 cup honey
1 cup coconut flakes (unsweetened)
1/2 cup ground flaxseed
1/2 cup organic raisons
1/4 cup Cacao Nibs
1 tsp vanilla
Mix everything above in a bowl until thoroughly incorporated. Place in the refrigerator for at least 30 min. Once chilled, roll into small, bite-size balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week...although they don't usually last that long in our house.
I tend to feel its that sleepy time in the afternoon kids are asking for snacks and not necessarily because they're really hungry. My kids eat a ton of fruit so offering them popcorn or a couple Energy Bites isn't out of the ordinary for me. Popcorn is also a fan favorite with my kids' friends when I don't have all of the fun junk food snacks to offer.
Enjoy a snack with your child today!
Wednesday, March 6, 2013
My First 10K...a Commitment to Me
So, it may not sound like much, but a 10k is a big deal for me - in more ways than one. Yes, its 6.2 miles of running and yes, you have to keep a certain pace or you get booted off the course (yikes!)....but more importantly its a personal commitment I'm making to myself. I have been a runner (by my standards only) for over 10 years, but for pure enjoyment and peace of mind mainly. Its the biggest stress release for me to strap on my tennis shoes and just start running. I never go to far, nor have I ever had to. I usually ran anywhere from 30-60 min listening to music, clearing my head...and then on to the next task back at home. I don't want to come across as a martyr because I certainly don't feel like one, but since I had kids I definitely put them first before myself. Having three kids almost back-to-back left me with little time alone, a staggered exercise regimen and a yoga class here and there for solitude. Although I'll take anything I could get, I never wanted to make the commitment of signing up for a race in fear I wouldn't make the goal due to pregnancy symptoms, recovery, sick kids, you name it. I knew whatever I did I would have to train for it because I was just a leisure runner. I've finally gotten to a place (with a bit of a push) to make this commitment for ME. Just for me.
So...I went and signed up for the Pike's Peak 10k in April and couldn't be more psyched! (And I might have conjured my younger sister into doing it with me - thanks Kels!). I don't have any doubts I can run the mileage, but I've been known to freak myself out on "game day". I just hope when the day comes I find a sense of peace and just run my heart out. Thats all I want to do is put one foot in front of the other and finish. And to see my family at the end of the finish line - that would certainly make that run that much sweeter.
I am so proud of the family my husband and I created together and to see their faces as I cross another finish line of a commitment we made together - I'm sure it'll bring tears to my eyes. Those personal experiences you enjoy as a mom make you that much better of a person. I never want to look back and wish I had done anything different. I would stress to any mom to still work at accomplishing your goals - even if its just a 10k like me!
I began my training this week and so far so good. I've only had to run 2-2.5 miles and did a Pilates class (which I'm really sore from). I'm sure there will be grueling days ahead. If you'll let me, I'll take you all on my journey with me to let you in on my progress...who knows, maybe you'll consider doing something for YOU soon too!
Kristen xoxo
For more information on Pikes Peek 10k, please visit their website: http://pikespeek10k.com/
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I am so proud of the family my husband and I created together and to see their faces as I cross another finish line of a commitment we made together - I'm sure it'll bring tears to my eyes. Those personal experiences you enjoy as a mom make you that much better of a person. I never want to look back and wish I had done anything different. I would stress to any mom to still work at accomplishing your goals - even if its just a 10k like me!
I began my training this week and so far so good. I've only had to run 2-2.5 miles and did a Pilates class (which I'm really sore from). I'm sure there will be grueling days ahead. If you'll let me, I'll take you all on my journey with me to let you in on my progress...who knows, maybe you'll consider doing something for YOU soon too!
Kristen xoxo
For more information on Pikes Peek 10k, please visit their website: http://pikespeek10k.com/
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Tuesday, March 5, 2013
Eat Right, Your Way, Every Day
Here is my guest blog article for Central Farm Markets..Check it out!
http://centralfarmmarkets.
For those of you who don't know, March is National Nutrition Month which is sponsored by the Academy of Nutrition and Dietetics. Their slogan this year is Eat Right, Your Way, Every Day. I am not a nutritionist or registered dietitian. I am simply a mom on a mission who's intention is to spread the word of healthy and nutritious eating & lifestyle choices. My goal is to educate and support those intending on living their optimal life right now while enhancing their well-being, focus, and self-confidence. At the heart of my goal is kids.
Eating proper and real food is so essential to a person's well-being - mind and body. We are a society so focused on fad diets and crazy workout regimens that if we just started focusing more on the type of foods we put into our body (and our children's bodies) weight wouldn't be such an issue anymore. Real Food - from farm raised beef, eggs and chickens, to vegetables pulled right out of the garden - is so essential for our nutrition. These products contain the dense minerals and nutrients our bodies need to thrive and believe it or not, they actually taste great! There is nothing better than strolling your local farmers market on a Spring day exploring all of the local produce that your town has to offer. I highly recommend you even take your kids with you - get them involved - because they're more likely to eat what you put in front of them if they're part of the deciding factor. Putting these real foods into your body will improve your mind, energy level, sleep patterns, and overall well being. You don't need to overhaul your routine completely, but if you swap out a few low-nutrient items for some fresh ones I guarantee you'll see a difference.
One thing I cannot stress enough to people I talk to is to drink more water. There is nothing else your body thrives off more than water. Water alone hydrates and cleanses your body each day. If you can switch out some of your daily beverages for a glass or two of water then you're headed in the right direction. Focus on you, you can't change the world in a day. By taking one step at a time, you certainly can Eat Right, Your Way, Every Day. I believe in you!
For more information on Central Farm Markets, check out their site: http://www.centralfarmmarkets.com/
Kristen Worch
Choices: Nutrition.Life.Love
http://centralfarmmarkets.
For those of you who don't know, March is National Nutrition Month which is sponsored by the Academy of Nutrition and Dietetics. Their slogan this year is Eat Right, Your Way, Every Day. I am not a nutritionist or registered dietitian. I am simply a mom on a mission who's intention is to spread the word of healthy and nutritious eating & lifestyle choices. My goal is to educate and support those intending on living their optimal life right now while enhancing their well-being, focus, and self-confidence. At the heart of my goal is kids.
Eating proper and real food is so essential to a person's well-being - mind and body. We are a society so focused on fad diets and crazy workout regimens that if we just started focusing more on the type of foods we put into our body (and our children's bodies) weight wouldn't be such an issue anymore. Real Food - from farm raised beef, eggs and chickens, to vegetables pulled right out of the garden - is so essential for our nutrition. These products contain the dense minerals and nutrients our bodies need to thrive and believe it or not, they actually taste great! There is nothing better than strolling your local farmers market on a Spring day exploring all of the local produce that your town has to offer. I highly recommend you even take your kids with you - get them involved - because they're more likely to eat what you put in front of them if they're part of the deciding factor. Putting these real foods into your body will improve your mind, energy level, sleep patterns, and overall well being. You don't need to overhaul your routine completely, but if you swap out a few low-nutrient items for some fresh ones I guarantee you'll see a difference.
One thing I cannot stress enough to people I talk to is to drink more water. There is nothing else your body thrives off more than water. Water alone hydrates and cleanses your body each day. If you can switch out some of your daily beverages for a glass or two of water then you're headed in the right direction. Focus on you, you can't change the world in a day. By taking one step at a time, you certainly can Eat Right, Your Way, Every Day. I believe in you!
For more information on Central Farm Markets, check out their site: http://www.centralfarmmarkets.com/
Kristen Worch
Choices: Nutrition.Life.Love
GOTR: Self Care, Self Awareness, Knowing Self
Happy Tuesday!
What a great day - the girls are set for the start of the program and what better first topic than Self! Everything begins and ends with self and that is such an important focus for these young girls - to realize that each choice in life is their own. Their happiness lies in their hands and not in those of friends who surround them. Happiness is such a gift we take for granted and it is so important to our overall wellness. A simple smile, hug, or even a compliment can make a young girl feel like a million bucks. They are so lucky to have you as their moms - the ones they look to everyday for reassurance they are going to be ok. A positive attitude and a happy self is all I would want for my girls - and the GOTR program seems like the perfect fit for that positive inspiration.
A part of nutrition also includes overall health and wellness (mind + body) so while I tend to focus on the importance of eating and drinking properly, emotional wellness is just as important. When we fuel our body with the right food, the mind will be more clear, more open, more ready to take on the day!
Breakfast will always be the most important meal of the day...because its the first. Its the first meal which, with the right choices, will be the fuel that ignites their system and recharges their brain. Choosing a breakfast that is going to provide them with the biggest benefit is important. It should include a combination of protein, carbohydrates and fiber. This combination will keep your girl satiated, while providing her the proper nutrition her body needs.
The following are examples of good meals to start their day:
1 Cup Kashi Cereal with Almond Milk* & 1/2 banana
1 cup Oatmeal with Almond Milk (or water) and a 1/4 cup of Blueberries
1 Slice of Whole Wheat Toast & 1 Sliced Hard Boiled Egg & 1/2 banana
1 Slice Whole Wheat Toast with 2 Tbsp Peanut Butter & 1/2 banana
Chobani Greek Yogurt w/ Granola or berries
Fruit Smoothie (milk, yogurt, frozen berries, oatmeal, flax seeds, banana)
*I always suggest Almond Milk as its lower in calories and higher in calcium than regular milk and its also easier to digest. Regular Milk can irritate a child's tummy more often than Almond Milk. Of course, if you don't have any on had use white milk (preferably organic).
GOTR is such a positive place for the girls that you've already gotten a jump start on their emotional well being. The support of their coaches and fellow teammates will be something they'll remember for a lifetime. Its these physical and emotional skills now that if we can teach them to listen to their own bodies, they'll be in an even better and healthier state. We're all here to work together and spread the word of good nutrition and overall wellness.
As a mom, you're their #1 positive influence and #1 role model! Congrats!
Sincerely,
Kristen Worch
Girls On The Run Newsletter Week 1 http://www.girlsontherun.org/
My Personal Blog: Choices: Nutrition.Life.Love.
My Personal Blog: Choices: Nutrition.Life.Love.
Monday, March 4, 2013
Mommy Lifesaver #1: My Meal Calendar
I have to laugh because I never thought my "simple" meal calendar would cause such a craze. I get asked alot about how I stay so organized when it comes to planning family meals. Truth is, organization and planning ahead help me with my week. I've always planned ahead when it comes to meals because although I believe its important to use what you already have on hand, I'm notorious for missing that one ingredient essential to the meal.
Anyway, a few years back I purchased this white board calendar from Pottery Barn to schedule my family's activities and meals. It helps me visualize our nutrition and it keeps me liable for what I put on the dinner table. I believe in variety for children so they can learn to try new things and get their palette's building new flavors. I'm also realistic that most little ones just want macaroni & cheese (we have that too!). Its not always about them though. We, as the adult, have to make the decision for them as to what we feel is good for them and you also must take into account what else they've eaten throughout the day. If the plan is to have pasta or homemade pizza for dinner I try to make lunch that day a bit lighter. Or I'll make sure that morning they have a smoothie so they've already gotten their power packed nutrient meal for the day. Its really not as complicated as it sounds...I promise. It kind of flows now for me because we've been doing it for so long.
There is no set plan to how I pull my meal calendar together each month. I think of the season, whats available at the market, or just what I'm in the mood for that week. I know what days we have sports activities going on in the evening or what nights my husband has meetings set so I know lighter or easier meals are planned for those nights.
I want to also note I don't always plan the sides exactly, I just happen to know what I stock my pantry with and what my fmaily likes paired with each meal. I try to throw in seasonal veggies in here and there and always serve cut up fresh fruit in the kitchen while I'm prepping dinner - if they're so starving, they can eat that while they wait!
Here is a sneak peak of our March calendar:
At the beginning of each month I sit down and plan my meals. It only takes me about 20 min. I first note what meats and veggies I might already have on hand or in my freezer. The first week is always determined by that. All my meals are shown in green. Forgive me that its so hard to read, I promise I'll learn how to take proper photos one day!
Please note everything is organic and homemade as possible. We try to incorporate any leftovers in next days lunch or dinner - a simple way is to throw any leftover meat onto a delicious seasonal salad!
Week 1
S-Chicken Tacos with black beans, guacamole and brown rice
M-Chicken Salads with black beans and rice
T-Salmon and Wild Rice with spinach salad
W-Greek Take out (we happen to be picking up food for an ill family member so I decided to treat my family with they're favorite take out too- Greek!
Th-Spaghetti and Salad
F-Hamburgers and Sweet Potato Fries with Fruit
S-Leftovers
Week 2
S-Grilled Steak & Veggies with Rice or Quinoa
M-Steak Salad w/ balsalmic vinegarette
T-Salmon and rice with salad
W-Leftovers (which will probably consist of Salmon, frozen veggies and organic macaroni & cheese)
Th-Tacos/Quesadillas with black beans, guacamole and brown rice
F-Pulled pork sliders and sweet potato fries with fruit
S-Pizza (We have a birthday party that evening)
Week 3
S-Grilled hamburgers & hot dogs with salad and fruit.
M-Marinated chicken with macaroni & cheese and salad
T- Salmon and rice with salad
W-Spaghetti and salad
Th-Leftovers (which will probably be salmon and salad or fish sticks for the kids)
F-Homemade pizza
S-TBD Dinner out (We don't eat out much at all, but we like to treat the kids every once in a while)
Week 4
S-Chicken & Grilled Veggies
M-Veggie Subs with potato fries
T-Salmon & rice with salad
W-Leftovers
Th-Tacos/Quesadillas with black beans, guacamole and brown rice
F-Hamburgers and baked potatoes with fruit
S-Homemade pizza
...and thats it! Again, because I have been doing this for so long I know what my kids like (or what I want them to eat). There is also a method to my madness It typically flows like this - We like to grill on Sundays, chicken on Mondays, Salmon on Tuesdays, Leftovers on Wednesdays, Mexican on Thursdays and homemade Pizza on Fridays. But as you can see I do switch it up a bit for variety or based on certain activities we have that week. I really urge you to try it!
For the sake of sounding completely anal, I do intend to implement a weekly breakfast calendar soon too! My kids are starting to become picky in the mornings (and not wanting the same things as each other) so I think a calendar will solve this problem and save us some valuable time. I'll keep you posted!
Anyway, a few years back I purchased this white board calendar from Pottery Barn to schedule my family's activities and meals. It helps me visualize our nutrition and it keeps me liable for what I put on the dinner table. I believe in variety for children so they can learn to try new things and get their palette's building new flavors. I'm also realistic that most little ones just want macaroni & cheese (we have that too!). Its not always about them though. We, as the adult, have to make the decision for them as to what we feel is good for them and you also must take into account what else they've eaten throughout the day. If the plan is to have pasta or homemade pizza for dinner I try to make lunch that day a bit lighter. Or I'll make sure that morning they have a smoothie so they've already gotten their power packed nutrient meal for the day. Its really not as complicated as it sounds...I promise. It kind of flows now for me because we've been doing it for so long.
There is no set plan to how I pull my meal calendar together each month. I think of the season, whats available at the market, or just what I'm in the mood for that week. I know what days we have sports activities going on in the evening or what nights my husband has meetings set so I know lighter or easier meals are planned for those nights.
I want to also note I don't always plan the sides exactly, I just happen to know what I stock my pantry with and what my fmaily likes paired with each meal. I try to throw in seasonal veggies in here and there and always serve cut up fresh fruit in the kitchen while I'm prepping dinner - if they're so starving, they can eat that while they wait!
Here is a sneak peak of our March calendar:
At the beginning of each month I sit down and plan my meals. It only takes me about 20 min. I first note what meats and veggies I might already have on hand or in my freezer. The first week is always determined by that. All my meals are shown in green. Forgive me that its so hard to read, I promise I'll learn how to take proper photos one day!
Please note everything is organic and homemade as possible. We try to incorporate any leftovers in next days lunch or dinner - a simple way is to throw any leftover meat onto a delicious seasonal salad!
Week 1
S-Chicken Tacos with black beans, guacamole and brown rice
M-Chicken Salads with black beans and rice
T-Salmon and Wild Rice with spinach salad
W-Greek Take out (we happen to be picking up food for an ill family member so I decided to treat my family with they're favorite take out too- Greek!
Th-Spaghetti and Salad
F-Hamburgers and Sweet Potato Fries with Fruit
S-Leftovers
Week 2
S-Grilled Steak & Veggies with Rice or Quinoa
M-Steak Salad w/ balsalmic vinegarette
T-Salmon and rice with salad
W-Leftovers (which will probably consist of Salmon, frozen veggies and organic macaroni & cheese)
Th-Tacos/Quesadillas with black beans, guacamole and brown rice
F-Pulled pork sliders and sweet potato fries with fruit
S-Pizza (We have a birthday party that evening)
Week 3
S-Grilled hamburgers & hot dogs with salad and fruit.
M-Marinated chicken with macaroni & cheese and salad
T- Salmon and rice with salad
W-Spaghetti and salad
Th-Leftovers (which will probably be salmon and salad or fish sticks for the kids)
F-Homemade pizza
S-TBD Dinner out (We don't eat out much at all, but we like to treat the kids every once in a while)
Week 4
S-Chicken & Grilled Veggies
M-Veggie Subs with potato fries
T-Salmon & rice with salad
W-Leftovers
Th-Tacos/Quesadillas with black beans, guacamole and brown rice
F-Hamburgers and baked potatoes with fruit
S-Homemade pizza
...and thats it! Again, because I have been doing this for so long I know what my kids like (or what I want them to eat). There is also a method to my madness It typically flows like this - We like to grill on Sundays, chicken on Mondays, Salmon on Tuesdays, Leftovers on Wednesdays, Mexican on Thursdays and homemade Pizza on Fridays. But as you can see I do switch it up a bit for variety or based on certain activities we have that week. I really urge you to try it!
For the sake of sounding completely anal, I do intend to implement a weekly breakfast calendar soon too! My kids are starting to become picky in the mornings (and not wanting the same things as each other) so I think a calendar will solve this problem and save us some valuable time. I'll keep you posted!
Sunday, March 3, 2013
Girls on the Run
Today is a great day! I am so pleased to announce my affiliation with the Girls on the Run Somerset Team.
I have teamed up with an outstanding group this year to provide them with a nutrition & wellness newsletter every week. You'll see these in my blog every Tuesday morning labeled GOTR. Feel free to read along with the group and their families.
Girls On The Run is such a phenomenal nonprofit that I am so honored to be working alongside them. I'm sure I'll learn as much from them as they will me. I envision one day my own daughters participating in the program. I would be a proud mama.
Their mission is simply stated as "we inspire girls to be joyful, healthy, and confident using a fun, experience-based curriculum which creatively integrates running". Its such a wonderful concept for these young girls who can learn so much about themselves and others through those difficult school years in such a fun and healthy way!
I have teamed up with an outstanding group this year to provide them with a nutrition & wellness newsletter every week. You'll see these in my blog every Tuesday morning labeled GOTR. Feel free to read along with the group and their families.
Girls On The Run is such a phenomenal nonprofit that I am so honored to be working alongside them. I'm sure I'll learn as much from them as they will me. I envision one day my own daughters participating in the program. I would be a proud mama.
Their mission is simply stated as "we inspire girls to be joyful, healthy, and confident using a fun, experience-based curriculum which creatively integrates running". Its such a wonderful concept for these young girls who can learn so much about themselves and others through those difficult school years in such a fun and healthy way!
For more information or to find a GOTR program near you, go to http://www.girlsontherun.org/
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