Letters to My Daughters: Strong is the New Skinny

I'd love to remove the word skinny from a female's vocabulary. Unfortunately, its become an obsession for many and not a healthy way of seeing yourself. I firmly believe in living through example...I love to exercise, eat healthy, grocery shop and cook. But I also love to sip wine, bake, and snuggle in bed on lazy Sunday mornings. I want to be strong (mentally & physically) and healthy, not skinny and hungry. These simple notes are what I want my girls (and boy) to look at when they see me. A mom who cares not only about her kids and family, but herself too. It took me a good 4 years into mommyhood to join a gym b/c I felt guilty. I didn't want to leave my child with someone else, that was my job (or so I thought). I went for many walks and would get up very early the the a.m. to go running with my oldest daughter in tow...but 4 good years for me to accept the fact that is was ok for me to put myself somewhere near the top of the totem poll of importance. Once I did, I felt a sense of empowerment - not being at home all day in yoga pants and spit up on my shoulder. It allowed me to have a purpose to leave the house each day (Lets be honest, staying at home full time sometimes makes you feel like a prisoner in your own home) and feel like I was accomplishing a goal I set out of myself. I craved the strength in my mind & body to make sure I was allowing myself the time to be a better mother, wife and friend.

After having my third baby and realizing my alone time was becoming more precious, I signed up for a 1/2 marathon last Spring - a goal I always wanted to accomplish and knew if I set my mind to it I could do it (I signed up for my 2nd this Fall). It took some time away from my kids, but important time they were then able to spend with dad and see their mom working hard towards something that meant so much. They cheered me on and even wanted to wear my medal I received. It was a good time for me to choose to accomplish a goal and now I'm able to take a bit of a break while life leads me. I still run almost everyday, but I know more now its for my mind than my body.

I want my girls to strive to be strong and healthy. Play sports for fun, get outside and explore the neighborhood. Ride bikes, play tag, swim, hide & seek, you name it. All of these things give you strength, confidence, healthy laughter and most important time with your loved ones. That is what matters in the end. I have a quote which I love that says "Life is not measured by the number of breaths we take, but by the moments that take our breath away". A good reminder as parents to sit back sometimes and just take it all in. Watch them play and see how they live. Its in those moments that we allow ourselves to be in the present - and happy.

GOTR: Top 5 Summer Salads

Happy Tuesday!

For my final installment for my Girls on the Run group, I'd love to talk Summer! As we're approaching the end of the school year and anticipating the long hot summer days I can't think of anything sweeter and light than a good salad. Now, I have previously talked about Mason Jar Salads which I still think are phenomenal for any summer day. These salads below are great to whip up for a family gathering and will last in the fridge for days. So the next time your GOTR girl and her friend says "Mom, I'm hungry and we have nothing to eat" tell her to grab a fork and eat up!

Here are some of my Summer favs and I hope you'll enjoy them too!

1. Watermelon Feta Salad by Life's Ambrosia
2. Simple Quinoa Salad by Curtis Stone
3. Avocado & Grilled Corn Salad* by Keep it Skinny
4. Strawberry Salad with Candied Walnuts by Our Share of the Harvest
5. Quinoa Vegetable Salad with Lemon-Basil Dressing by The Garden Grazer

*Side Note: One the Avocado Salad instead of said dressing, I typically do Sea Salt & Fresh Ground Pepper (to taste) with a whole fresh squeezed lemon and a Tbsp of Red Wine Vinegar!

These salads are all made with very simple ingredients and take little time to make. Might I add that they're delicious and will go well alone or on the side of any meat - chicken, beef, or fish. Enjoy!

I wish the girls the best of luck on Sunday & hope their summer is filled with good fun, good friends, & good food!

Girls on the Run Newsletter Week 11: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Change Your Wellness Vocabulary

Strong is the new Skinny 

Healthy Eating is the new Diet 

Movement is the new Exercise 

Quick Meals is the new Fast Food

Modeling good behavior is the most important advice I can give you from one mom to another. You can't control someone's eating all of the time, but if they see you choosing wisely and staying healthy & happy you can bet your GOTR girl will follow in your footsteps!

If we can help young girls switch their way of thinking I believe we can change their future. Wouldn't you wish upon your child never to go through life worrying about what they're eating, and how much they weigh? I would!

Strong - We must explain to young girls that there is quite a difference in body types and every girl's body is changing year after year. If we stop focusing on the skinny - which, by the way is subjective, and help them to want to be strong. Being strong is automatically being fit and healthy. Plus, building muscles helps with overall health and longevity. Strong muscles are good for their heart, bones, and self esteem.

Healthy Eating - As moms of a certain age we all grew up at some point in the late 80's & 90's where the word "diet" exploded into our way of living. Anything from diet programs, to diet foods, to diet soda, etc. Diet is such a generic word anyway which to me, has turned negative. If we change our vocabulary to use "healthy eating" in our conversations with our children we can never go wrong. Discussing all of the wonderful healthy food choices that are out there as opposed to all of the foods they can't eat when they're on a diet. Doesn't that sound better to you?

Movement - Although I do love to exercise, I believe it puts an extra pressure on us to perform well anytime we hit the treadmill. If we tweak our vocabulary to focus on movement instead of exercise we can help translate the pressures of "working out" to helping our kids live an active lifestyle. Help them enjoy the outdoors, going to walks with the dog, taking a bike ride with their friends, etc. They don't need to be on a sports team or join the local gym to move and stay healthy.

Quick Meals - I have proven over and over again that meals prepared at home are quicker, cheaper, and much healthier than any items you'll find on the fast food menu. There is just no excuse anymore. Its just as easy to pack a fresh salad, protein bar and an apple, or a almond butter & jelly sandwich with some sliced watermelon. That is just as much of a meal, and much yummier, than a high fat, high salt,and lord knows what else junk in a fast food "burger" or "chicken" meal. Furthermore, fast food lacks all nutrients important for growing bodies & brains.

And there you have it...if we can simply change a few words that we use as moms and help our daughters now, they will be set up for better choices in the future!

Girls on the Run Newsletter Week 10: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Mason Jar Salads

Whats on the menu for lunch today? I'm in love with these mason jars - I use them for everything from my breakfast oatmeal, to smoothies, to perfectly portioned salads. They're adorable, durable, and best of all reusable.

I don't work in an office anymore so there isn't much need to pack my lunch these days, but I am on-the-go more often than not so these perfect salads in a jar work well with my schedule. And aren't they cute? There are also so many options when it comes to salad that this makes the ideal lunch for moms and school age kids alike. A mason jar, unlike Tupperware, will seal in all of your ingredients with a spill proof affect that will keep your food in place until ready to eat.

I feel its so important to introduce salads to your children when they're young so they're more likely to eat them as they get older. The best part is - a salad can be any combination of vegetables & dressing to your liking! The options are endless and once you find your family's style and taste preferences you'll be packing them weekly. Salads are such a wonderful, and healthier, alternative to a sandwich.

Think about packing one for after school when your child is hungry before or after a sports program. Here are some of my favorite Mason Jar Salads I have found on Pinterest. They're nutritious and delicious - I encourage you and your GOTR girl to try one today! Let me know what you think!

I personally would omit the meat and always use vinaigrette dressings..just as an FYI :)

Photo courtesy of All Parenting

Cobb Mason Jar Salad by Rachel Voorhees (Serves 4)

Ingredients:

• 8 tablespoons red wine vinaigrette, Ranch or French dressing
• 2 cups iceberg lettuce, chopped
• 2 cups chopped cooked chicken breast
• 2 cups chopped tomatoes
• 4 hard boiled eggs, sliced into circles
• 2 cups crumbled bacon
• 2 cups chopped avocado (tossed in lemon juice to prevent browning) 
• 4 tablespoons green scallions, finely chopped
• 2 cups iceberg lettuce, chopped
• 4 tablespoons crumbled blue cheese

Directions:

• All ingredients are listed in layering order.
• Divide all of the ingredients evenly among four Mason jars.
• Shake to coat salad items with dressing and enjoy!

Photo Courtesy of The Daily Muse

Greek Chickpea Mason Jar Salad by Kate from Cookie + Kate (Serves 1)

Ingredients

• 2 teaspoons olive oil
• Squeeze of lemon juice (the juice of 1/4 of a small lemon)
• Sea salt and freshly ground black pepper
• Pinch red pepper flakes
• 1 clove garlic, minced
• 1/2 cup cooked chickpeas
• Small handful cherry tomatoes, chopped (about 1/2 cup)
• 8 kalamata olives, chopped
• 2 tablespoons red onion, chopped
• 1/2 roasted red pepper, chopped (about 1/3 cup)
• 1/3 to 1/2 cup fresh parsley, chopped
• Crumbled feta (optional)

Directions:

• All ingredients are listed in layering order.
• Divide all of the ingredients evenly among four Mason jars.
• Shake to coat salad items with dressing and enjoy!

Girls on the Run Newsletter Week 9: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Avocados are Awesome

Happy Tuesday!

Today I have to share my love of avocados - the most versatile fruit in my opinion. It may seem a bit silly to say, but I love avocados for so many reasons. I buy them every week and use any excuse to make them a part of my meals. My kids love them too which makes it easier and the nutritional value they add is certainly beneficial to your overall health.

To pick the perfect avocado you do a touch test. When you lightly squeeze it, the skin should give you a bit of a give. If its overall squishy - its too ripe. If its hard, its not ready to eat. Pick up a few and serve 'em up!

As I've mentioned before, I'll put avocados in just about anything - smoothies, salads, sandwiches  guacamole, or simply plain. They are low in calories and rich in healthy fats and fiber. When added to smoothies it helps gain a smooth consistency without too many added calories. For salads, dice it up and use less dressing. I also replace condiments such as mayo or mustard on sandwiches with smooth avocados and I think its even more delicious! Guacamole is a staple in my kitchen and even my baby asks for it - its pretty funny.

My Homemade Guacamole Recipe:
With guacamole, everything is to taste. So however you like it - onions, tomatoes, lime juice - go for it! For parties I use all of the ingredients below because mainly adults are eating it. For our family dinners I use only the top three ingredients, along with the onions, because that what my kids will eat. Try out different versions for your family and see what they enjoy. I believe there is a guacamole recipe out there for everyone!

Ingredients
2-3 Ripe Avocados
2 Tbsp Minced Garlic
Sea Salt
Fresh squeezed Lime
Diced Onions (optional)
Fresh Salsa (optional)

Directions
Dice avocados and place in large mixing bowl and mash (I use a potato masher). Add next 3 ingredients to taste and then any additional optional ingredients to your liking. I found this video on Real Simple that will help you understand how to easily dice and peel an avocado. Get your kids involved - making guacamole is one of my 5 year olds favorite things to do in the kitchen.

Serve with tortilla chips, pita chips or even carrots and sliced peppers. Its really that easy and is always a crowd pleaser!

For more information on the benefits of avocados, check out: http://www.avocadocentral.com/

Girls on the Run Newsletter Week 8: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: My Favorite Breakfast Oatmeal

Good Morning!

If you like oatmeal, you're going to love this recipe! Ever since college, I used to buy the small, pre-packaged oatmeal in which you add water to in the microwave. Two minutes and you're done. Seems quick and easy, but they were just always too sweet for me and were never on the top of my go-to list of breakfast options so I stopped eating them. Then, once I discovered Almond Milk a few years back I ended up trying it with everything - cereal, smoothies, and then eventually oatmeal. Even though the almond milk is unsweetened, the almond flavor has a natural sweetness to it that won't hurt your waistline or cholesterol level. Also never loving hot oatmeal - I would always wait until it was room temperature to eat it. Anyway...

Here is my easy, delicious, and cool oatmeal treat you can take on-the-go. I make it the night before and typically eat for breakfast (sharing it with my 14 month old son) or grab it for a mid-morning snack. Its the perfect combination of protein, fiber, and vitamins to start my day and keep me full. I recommend you try it! Did I mention it only has 3 ingredients and yet, endless options?! Perfection!

I use and love these little pint mason jars by Ball. They are the perfectly sized for portioning oatmeal, sauces, salad in-a-jar, fruit salad, etc. You could also use any cup that has a lid on it, that's fine too. The advantage of the jar is it keeps the oats air tight as well as the easy access to take it with you in the morning - to school, work, appointments, sports activities, etc.

Overnight Breakfast Oatmeal
Ingredients:
1/2 cup Rolled Oats
2/3 cup Unsweetened Almond Milk
1-2 Tbsp Raisins
Dash of Cinnamon (optional)

Some of My Favorite Additions:
Dried Cranberries
Blueberries
Raspberries
Sliced Banana
Diced Apples
Slivered Almonds
Chopped Walnuts

Directions: The night before put oats and almond milk into jar/cup. No need to even stir. Let sit overnight in fridge (or at least a couple of hours). Once you're ready to eat, add a dash of cinnamon and your raisins and done. Or test and try any of the above additions to make you're perfect combination. And there you have it - You have breakfast on the go!

Girls on the Run Newsletter Week 7: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Probiotics - The Good Bacteria

I've been wanting to discuss probiotics for a while now. If you or your child have never had a tummy or bottom issue before, then you may have never given probiotics a second thought. Until about 5 years ago, I never even knew much about probiotics except from the yogurt commercials claiming all that they can due to aid in your digestion (which is true by the way). I was a Marketing major in college so I tend not to buy into all of the gimmicks on commercials and in magazines. But in this case, that Activia commercial you saw was right. Yogurt does contains good bacteria necessary for properly regulating digestion.

My probiotics story began with my daughter, Grace. When she was about 2 years old we began noticing issues of multiple yeast irritations (not necessarily infections) and bathroom "troubles". After talking to my pediatrician and researching online, I decided that implementing a daily probiotic won't hurt her and could even possibly help her regulate her syste. Within a week we noticed a difference and she's been taking one ever since.

There are plenty of probiotics to choose from, but we like: Culturelle Kids Chewables

According to the World Gastroenterological Organization (WGO), there are many ways to achieve optimal digestion in addition to taking daily probiotics. Some of those ways, include:

1. Include foods rich in FIBER - fruits, vegetables, whole grains, nuts & beans.
2. Consume FISH 3-5 times a week to get your Omega 3's and/or take a daily Fish Oil supplement.
3. REDUCE intake of fried and high fat foods which are rough on your intestines.
4. Select LEAN cuts of meat - pork, chicken, and turkey.
5. Drink WATER (see Water...and those Other Drinks)
6. EXERCISE regularly. Even a daily walk will aid in proper digestion, as well as overall health.

Its important to know your own body and to help your kids understand theirs. When their tummy is constantly upset or if they are having trouble going to the bathroom (regularly) then its worth a conversation with their doctor about probiotics, I have found them to be a lifesaver for us, they may for you too!

For more information on the WGO, check out: http://www.worldgastroenterology.org/wdhd-2008.html

GOTR: Bananas - A Portable Fruit

Happy Tuesday!

And welcome to warm weather...what a great day for a run!

One of the most perfect fruits for anyone, especially runners, is a banana. I don't know many people who don't love bananas. I think they're good for breakfast, lunch, or dinner - or best of all snack. I found this chart below about all of the wonderful health benefits of bananas and I thought I would pass along. Such a simple fruit can do so much for your well being. Bananas are one of those fruits you can't use the excuse of expensive, inconvenient or messy - you can take them anywhere with you. Anyone from babies through adults can enjoy this versatile snack. 

If your bananas become too ripe before you get a chance to eat them- peel, slice and place in zip-loc bag in freezer for a quick addition to any smoothie. Or, grab your GOTR girl and make a family banana bread or muffin recipe. Yum! Bananas are one of the reasons I'm at the grocery store so often - we can't keep them in the house.

With all of these wonderful health benefits, who wouldn't want to grab a banana everyday! 

For more information on how powerful of a fruit bananas are, click here.

Girls on the Run Newsletter Week 6: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Healthy Habits & Maintaing Balance

Happy Tuesday!

This week's topic of overall Healthy Habits and Maintaining Balance is right up my ally! I love the whole concept of taking on health as a lifestyle and not as a chore or something we dread. I say it over and over again,but if we can help these girls (and boys) while they're young they'll be self sufficient in their health sooner and be able to maintain that healthy balance of nutrition and overall wellness. It will come like second nature to them eventually which will able them to pay it forward, in a sense.

In class this week, the coaches will be presenting your girls with a Healthy Habits card. A sort of reminder as to all the things they should touch on each day which will maintain health and balance in their lives. Hopefully, incorporating it into their daily routines for life!

Below I have noted the 10 Healthy Habits your GOTR girls will be discussing and inserted my reflection on why each is important. Enjoy!

GOTR: 10 Healthy Habits (Presented by Girls on the Run International)

1. Eat breakfast every morning - 1st Healthy Habit of the day. See The Most Important Meal of the Day 
2. Get 8 hours of sleep every night - Recharges your system and creates healthier eating habits.
3. Brush teeth 2-3 times a day - Rids your mouth of bacteria after each meal and fresh breath!
4. Eat 2-4 servings of fruit every day - In their most natural form, if possible. Some of the most important vitamin and nutrients you'll eat.
5. Exercise at least 3 times per week - Good for your strength, digestive system, and peace of mind.
6. Stretches after running - Important for repairing muscles and maintaining flexibility.
7. Drinks lots of water - Hydration is so important for your entire body! See Water...and Those Other Drinks
8. Take quiet time every day - Whether its reading a book, listening to music, yoga, or meditation it restores your mental health.
9. Eat 2-3 servings of protein every day - Protein helps keep us full and provides us with vitamins and minerals to aid in overall health and buld muscle.
10. Wash hands before every meal - Simple cleanliness habit so not to spread germs and keep bacteria at bay.

These are key habits ever person can take with them through life. Very simple steps to help maintain our health and well being - with the opportunity to share what we know with others to grow a healthier nation.

Girls on the Run Newsletter Week 5: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

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

Girls On The Run Newsletter Week 4: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

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.

Girls On The Run Newsletter Week 3 http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

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:

• 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.

As for a post-run snack, you will want to have one within 30 min after. Carbohydrates and dairy are great additions for the added calcium and protein. Some suggestions I have include:

• 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.

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.

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!

For more information or to find a GOTR program near you, go to http://www.girlsontherun.org/