We’re Proud of You Too! #OlympicMoms #OlympicDads

Yesterday on my private Facebook, a mom of seven posted the most touching video about her struggle to manage her “demons” making her a healthier, happier, more available mom. I haven’t been able to stop thinking about how brave and honest she was.  She told the story of how she has joined other moms in exercising, eating well and reducing her comfort habits, those that were not serving her well. We all have those, we understand. But most of us do not talk about them publicly in our bathrobes, crying in a closet, I’ll never forget that image, her honesty was inspiring. “I’m so proud of myself,” she exclaimed. “We’re proud of you as well,” I said aloud. As I watched her video, I wanted a bagel and cream cheese for breakfast but I went downstairs and had a green salad with grilled chicken, Kalamata olives, carrots and artichoke hearts. We have support and encouragement for you as well.

Inspired by the Olympics 15 experts joined together to provide meal plans, recipes and activities for family fun. You can download the Participants Guide HERE.

Recipes Week 1 #OM

For direct info from the generous experts click on their links.

Sue Atkins is a Parenting Expert and the author of Parenting Made Easy
www.sueatkinsparentingcoach.com @SueAtkins www.facebook.com/SueAtkinsTheParentingExpert www.youtube.com/user/sueatkins1

Gill Connell  is a Mum, Grandmum, Teacher, International Lecturer, Author and Consultant and founder of Moving Smart movingsmartblog.blogspot.com @movingsmart www.facebook.com/movingsmart www.pinterest.com/movingsmartnow/moving-smart

Amanda Frolich an expert in childhood physical development and the founder of Amanda’s Action Club www.amandasactionclub.co.uk @actionamanda www.facebook.com/amandasactionclub

Annie Fox, M.Ed is an internationally respected parenting expert, family coach and trusted online adviser for teens  www.anniefox.com @Annie_Fox www.facebook.com/AnnieFox.author  www.pinterest.com/annielfox www.youtube.com/user/AnnieLFox

Aviva Goldfarb is a family dinner expert and founder of The Six O’Clock Scramble, an online dinner planning solution for busy parents www.thescramble.com @thescramble  www.pinterest.com/thescramble

Lynne Kenney, PsyD is a mom of two, a pediatric psychologist, international speaker, author and media host www.lynnekenney.com @drlynnekenney www.facebook.com/DrLynneKenney www.pinterest.com/lynnekenney www.youtube.com/LynneKenney

Sally Kuzemchak, MS, RD is a Registered Dietitian, Mom and Founder of Real Mom Nutrition www.realmomnutrition.com @RMNutrition www.facebook.com/realmomnutrition  www.pinterest.com/RMNutrition

Lori Lite is the founder of Stress Free Kids, author of Stress Free Kids: A Parent’s Guide, www.StressFreeKids.com @StressFreeKids www.facebook.com/stressfreekids www.pinterest.com/stressfreekids

Kelly Loubet is a Social Media Strategist and Community Builder everydaychildhood.com @childhood www.facebook.com/KellyLoubet www.pinterest.com/childhood

Deb McNelis is an Early Brain Development Specialist and author of The Brain Development Series @braininsights Early Childhood Brain Insights Blog www.braininsightsonline.com  www.pinterest.com/braininsights

Beth Onufrak, PhD is a Child Psychologist and Parent Educator @drbethkids A Child In Mind Blog

EA Stewart, MBA, RD is Owner of Spicy RD Nutrition www.eastewart.com/blog/ @thespicyrd www.facebook.com/thespicyrd www.pinterest.com/thespicyrd/  instagram.com/thespicyrd

Amy Valpone is a Personal Chef and Marketing Consultant specializing in simple Gluten Free ‘clean’ recipes thehealthyapple.com @TheHealthyApple www.facebook.com/TheHealthyApple.com www.pinterest.com/thehealthyapple

Christy Wilson, RD is a Registered Dietitian, Mom and Nutrition Consultant specializing in recipes families love ChristyWilsonNutrition.com @ChristysChomp www.instagram.com/christywil74 www.pinterest.com/christywilsonrd

Wendy Young, LMSW is a mom of three, a Licensed Master Social Worker, Founder of Kidlutions and co-author of BLOOM www.kidlutions.com @kidlutions www.pinterest.com/kidlutions www.facebook.com/kidlutions www.youtube.com/user/Kidlutions

What is #OlympicMoms

For the next 14 days my blog will be dedicated to the Olympics. We were encouraged by a mom who wanted more play time, a better exercise plan and more whole food to create an international community of moms who could support one another for better health, fitness and family fun inspired by the Olympics.  I wrote to 15 international experts in food, nutrition, family & exercise and asked if they would share recipes, meal plans, fitness tips and children’s activities with us for FREE during the Olympics. The response was overwhelming. Recipes, stress-free living tips and more came pouring in. Thank you warmly to our experts.

We are all #OlympicMoms and #OlympicDads who for 14 days will eat better, play with our children more and exercise daily in order to jump-start a year of health and wellness within our families. Anyone can participate.

Download our #OlympicMoms Participant Guide, from Slide Share, print out the Health Plan page and start sharing, communicating and lifting other parents up with your helpful eating, fitness and family fun tips. For all the expert content in one place visit our Social Hub. We like and appreciate dads as well, join us!

OM What is

Download it, view it, share it, it’s all Fun & FREE!

Play: It’s More Than Therapy ~ Join Us February 2014

PLAYScotland and England, here we come! Working on dates now for Play: It’s more than therapy. Next stop, Indiana February 4-7, 2014 PLAY Merrillville, Fort Wayne, Carmel, Evansville, Indiana. There is still time to sign-up call PESI 1-800-844-8260.

In this applied play therapy presentation we explore the current neuroscientific underpinnings of child development, communication, social-emotional skills, and behavior with an emphasis on how play therapy enhances executive function, metacognition and daily functioning.

Moving beyond theory and into practice, clinicians will learn the brain-based reasons why and how play therapy works. Reviewing over 20 play therapy tools and techniques clinicians will have the opportunity to create their own written play therapy methodologies with an ability to articulate what they do and why they do it, from the perspective of brain science. By delving into the meaning of narrative communication, social skill development and academic enhancement, we will broaden the landscape of therapeutic interventions in play therapy for ADHD, SPD, OCD, dyslexia, dysgraphia, dyscalculia, anxiety, trauma and depression. Here is the ppt for download with over 100 books, resources, products and play concepts.

Dr. Lynne is bringing brain-based interventions to clinicians, teachers and parents worldwide. Is she speaking in your city?

The Stocked Pantry ~ Free Printable

Our girls are in culinary class this year, which means our kitchen is crowded. Yea! Even Olivia’s friends are starting to cook with me Saturday mornings. IMG_2406

The only challenge is I keep running to the grocery store. I mean really, apron on, hair in a pony, it’s not a pretty sight. So I researched pantry lists from several sources and made a master list. Each time we go to the store, we get 1-3 items in order to fill the pantry. You too, can have what you need on hand.

CLICK on the image, print out and share as you wish. Any items I’m missing let me know, it could become a really BIG list:).

The Stocked Pantry Dec 2013

Here are a few sites to inspire family cooking.

Top 100 Family Food Blogs ~ Babble

smittenkitchen.com

foodformyfamily.com

thisweekfordinner.com

100daysofrealfood.com

Other Pantry Lists:

Pioneer Woman Pantry List

Picky Eaters Pantry List

Sara Moulton’s Pantry List

Making meals together is a terrific way to connect with family. Eat and be Merry in your kitchen. Happy Holidays!

Eating Quality Fats Can Beat Depression and Enhance Cognitive Function via Carol Kenney

Traditional cultures used a variety of natural strategies to cope with winter.  During the dark, cold months, they intuitively relied upon cod liver oil, which they consumed in modest quantities, anchored by generous amounts of butter and other saturated fats from grass-fed animals.  Modern science now confirms this intuitive wisdom:  the highly fragile 5- and 6- double bond EPA and DHA fatty acids in cod liver oil require sufficient saturated fats like butter to be properly and effectively utilized by the body.

Throughout most of the last century, we moved away from many of the natural antidotes to winter—cod liver oil, butter from grass-fed animals, eggs from barnyard hens, milk and other animal products from grass-fed animals, and bone stocks—the foods that maintain a sense of health and well-being through the dark winter months.   In 1927, for example, the United States imported 5 million gallons of cod liver oil, a level ten times the meager one-half million gallons imported in 2000.3 If we consider the generous doubling of the population over this period, implicitly the average per capita consumption of cod liver oil in the United States currently stands at less than one-twentieth 1927 levels.  In recent decades, we have replaced traditional cod liver oil with an array of expensive prescription anti-depressant drugs.

Cod liver oil is a premier buffer for winter.  It is a rich source of vitamin A (immune function); vitamin D [strong bones, immune system, relief for depression4 ]; omega-3 oils (healthy nervous system, relief from pain and inflammation, antidote for depression).   Cod liver oil, as a rich source of vitamins A and D, works synergistically with other cofactors like calcium and arachidonic acid found in other animal products  to support mental focus and emotional well-being.    Some of the best work in this field comes from Chris Masterjohn.  In his 2008 Wise Traditions article “The Pursuit of Happiness:  How Nutrient-dense Animal Fats Promote Mental and Emotional Healthhe provides the biochemistry and scientific detail to support the conclusion that good fats and oils containing vitamin A and D along with calcium and arachidonic acid work synergistically to help protect again depression and anxiety, while also supporting focused, goal-oriented behavior:

Modern science has now elucidated the role of nutrient-dense animal fats in preventing mental illness and supporting the focused, goal-oriented behavior needed to confront challenges and pursue a happy, satisfying, and successful life.                                                   …Chris Masterjohn

The Feel-Good FatsThe foods that protect us against depression and help us engage in low time-preference, future-oriented activities are the same foods that traditional cultures valued for good health.  They provide vitamins A and D, calcium, and arachidonic acid in abundance.

  • Cod liver oil (vitamins A and D)
  • Butter from grass-fed animal (arachidonic acid, vitamins A and D)
  • Egg yolks from grass-fed chickens (arachidonic acid, vitamins A and D)
  • Fats from grass-fed animals (arachidonic acid, vitamins A and D)
  • Organ meats from grass-fed animals (arachidonic acid, vitamins A and D)
  • Bone broths (calcium)
  • Raw whole milk from grass-fed animals (calcium, arachidonic acid, vitamins A and D)
  • Fish eggs (vitamins A and D)
  • Small whole fish (calcium, vitamins A and D)
  • Shell fish (vitamins A and D)                                                               Source:  Chris Masterjohn

To this ”feel good’ list I would add unrefined, extra-virgin coconut oil, a saturated fat that is high in anti-microbial lauric acid and, as a medium-chain fatty acid, metabolizes rapidly to provide quick energy.

Additional Comments:

  • Cod liver oil (CLO)— Taken in moderation, CLO is generally safe for most people and causes no major reactions.  However, if you are on medications, it is best to check with your doctor before using it.  Dosage for the winter months of ½ to 2 teaspoons a day is generally appropriate unless you are pregnant, in the intense sun or sunbath regularly, take vitamin A supplements, or are scheduled for imminent surgery (since it affects blood clotting).  Fermented CLO is more easily digested than regular CLO, and it is more nutrient-dense so you can take less.  In summer, to avoid vitamin D toxicity if you spend long hours in the sun, you may wish to switch to fish oil, which has no vitamin D (or vitamin A for that matter).  All CLO is screened by the Association of Analytical Communities (AOAC) for 32 contaminants before being imported.  Mercury is water soluble so it appears in the flesh of fish but not in CLO and fish oils.
  • Butter for Pastured Animals—Butter, extra-virgin coconut oil, and other saturated animal fats work synergistically with CLO for its assimilation and utilization.  To benefit, consume both.
  • Egg Yolks—After CLO, egg yolks are the second most potent source of vitamin D, but only if hens are exposed to full sunlight, sunlamps or receive a 2% dietary CLO supplement.  Eggs from commercially-raised hens may not provide the nutrition that we have come to expect.
  • Liver—Liver is rich in B vitamins, iron, arachidonic acid and vitamin A but not vitamin D.  It can provide a sense of well-being for anyone concerned about vitamin D excess.  [CLO is a rich source of vitamins A, D, and DHA, but unlike liver, it provides no iron or B vitamins.] 
  • Bone Broths—Bone broths are best using the bones of organic, grass-fed animals.

Finally, if you begin a program of consuming these healthy fats and oils, allow a few weeks to feel the positive benefits.  Depressive symptoms diminish over time with daily use (The Hordland Health Study).

A Word about the “Feel-Good” Nutrients:

  • Vitamin A—Liver and cod liver oil are by far the richest sources of vitamin A.  Vitamin A is important for proper immune function, vision, the digestive system, and healthy skin.
  • Vitamin D—Vitamin D helps maintain healthy bones and teeth, assists in blood pressure regulation, strengthens the immune system, and reduces the risk of many forms of cancer, and can work as an anti-depressant.
  • Omega-3 Fatty Acids, EPA and DHA—Omega-3s help reduce pain and inflammation and the inflammatory response. EPA reduces inflammation and works as an antidepressant.  DHA supports a healthy nervous system, vision, learning and mental function, relieves depression, and promotes healthy skin.
  • Arachidonic acid (AA)—AA supports growth, digestive health, fertility, healthy skin and hair.

For more Visit Carol Kenney

Family Dinner Really Counts!

Just back in the US today after 14 days abroad and first thing this am, I listened to a wonderful show on family dinner with Aviva Goldfarb and Chris Efessiou. Family dinner is a strong preventive factor for children and teens. Aviva asks us to take the Dinner Pledge and eat three family meals with your children each week. Aviva makes meal planning, shopping and eating as a family simple. Check out her site for easy meal planning. CLICK LINK TO LISTEN http://www.voiceamerica.com/episode/71848/the-cure-for-childhood-obesity-is-sitting-in-your-kitchen

Aviva Goldfarb

We encourage your family to share in a similar meal, but if you have children with special dietary needs, here is a simple printable for helpful meal planning. CLICK ON IMAGE TO ENLARGE AND PRINT.

Screen Shot 2013-07-26 at 5.23.27 AM

Whole Foods Grocery List For Families #Free Printable

In 2012, we posted a whole food grocery list, that I could not resist updating. We know from the families with whom we work, that food really does matter to your children and many of you often ask for a super simple healthy grocery list. Well, here it is:).

CLICK to enlarge and print for your Fridge. Happy Family Eating to you!

Bloom Grocery List

Feel free to print this postable, share it and help other families make the move to whole real food, they will thank you for it:). Our Pinterest page has even more whole food ideas.

Looking for more ideas… our friends can help.

1. We recommend Tosca Reno’s books, they’re not just for “dieting” they are for healthy living.

2. Michelle Dudash also has a book we love called Clean Eating For Busy Families. What your children eat impacts their brain development and behavior. So consider whole foods as often as possible.

3. If you are looking for “Where do I buy” organic foods, Dr. Carol Kenney has a helpful list at Pathways4Health.org.

4. If you have an infant, toddler or tot, consider Happy Family Organic Superfoods created by a caring mom, like you.

Wishing you health and happiness.

#StresslessSummer Recipe Round-up w Wendy Young & Angelle Batten

Wendy Young and Angelle Batten have teamed up for a super #StresslessSummer recipe kids will love. They can have their fun and get their protein as well. Yum!

cheeseburger+muffins.sst
½ cup tomato sauce
2 eggs
3 Tbs. cream or yogurt
½ cup rolled oats
½ tsp. Italian seasoning
½ tsp. Celtic sea salt
¼ tsp. fresh ground pepper
1 lb. ground beef, turkey or turkey sausage
2 cups cheddar or mozzarella cheese, shredded

Directions:

Preheat oven to 350°.
Line muffin tin with 12 paper liners.
Combine all ingredients except meat and cheese.
Mix in meat and 1½ cups of cheese.
Form mixture into large balls and place into paper liners.

Bake 20-30 minutes or until a minimum temperature of 160° is met using a probe thermometer.
Remove from oven and sprinkle remaining cheese on muffin tops.
Return to the oven until cheese is melted, about a minute.
Remove and serve hot or cold.

Serve with cold sweet potato fries, cucumber slices, strawberries and some chocolate dip for a delicious and BALANCED summertime meal! (Recipe by Chef Jackie White for Angelle Batten). For more on this recipe and other great ideas CLICK HERE!

#StresslessSummer Recipe Round-up Dr. Lynne’s Broccoli Salad

We are continuing our #StresslessSummer series w a recipe round-up inspired by @TheSpicyRD. Here is a glorious Broccoli Salad that is yummy and healthy. Share your recipes as well, we’ll all try to shoot a few 4th of July photos and celebrate family fun!

Dr. Lynne’s Broccoli Salad

July 4th Broc

For the salad:

3 bunches broccoli florets
3 scallions
1 c. raisins
1 cup slivered toasted almonds (any chopped nuts will do, we did chopped pecans)
1 c chopped purple cabbage

For the dressing:

1 cup Fage greek yogurt (use more if needed)
1 cup Maries Cole Slaw Dressing (use more if needed)
1 T balsamic vinegar
1 T fresh lemon juice
4-6 T Seasoning like Jose’s with sea salt and fresh ground pepper, season to your taste

Instructions

Clean the broccoli, chop the florets.
Chop the scallions (green and scallion, the whole thing:) chop purple cabbage, toss with the chopped broccoli, nuts and raisins.
Combine all the ingredients for the dressing. Season to taste.
Pour the dressing over the broccoli mixture and toss to coat. This will keep in the refrigerator, covered up to 1 week.
Best made the night before so all the flavors can meld.

If you have no time! which we totally get:). Birdseye makes a summer series of steamables. For breakfast, we often serve the couscous pasta, with spinach, mixed with veggies. It gets the kids off to a healthy start.Couscous and veggies

Enjoy! Any recipes you’d like to share we’d all love as well!

#StresslessSummer Series Recipe Round-up via @thespicyrd!

Yum, that’s all I can say. @TheSpicyRD is at it again, developing healthy recipes, your kids will really want to sink their teeth into.

recipereduxdipblog4 Can you say triple pepper & kale dip?

Join us all this week as we share healthy recipes for July 4th and beyond as part of our international #StresslessSummer series with @happysuperfoods, @kellycairns, @sueatkins, @kidlutions, @nutritionistjan, @littlejots, @neurogistics, @positivfamilies, @braininsights, @mommyperks and more… Add a link to your fav recipe here and we’ll tweet it, FB it and help thousands of families this summer.

We have another valued healthy recipe today from @NutritionistJan

NO BAKED BEANS

Beans are a healthy way to get your protein and vitamins. In America, beans are underutilized. Beans are packed with B vitamins. B complex is made up of eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12), folic acid and biotin. B vitamins are essential in contributing to everything from liver, skin, hair and eyes, to intestinal wall muscle health and the breakdown of carbs, fats and proteins. Beans retain about 70 percent of their B vitamins (after preparation) as well as high levels of folate, which helps reduce stress. Here is a nice list of different types of beans from Mayo Clinic.

2 cups dried beans (Navy, black, Adzuki …Cover with water and soak overnight. Add a squeeze of lemon to the water. This breaks down the phytate content in the beans allowing for greater absorption of nutrients.)
2 tbles real maple syrup
1 – 6 oz can tomato paste
2 tbles extra virgin olive oil
½ tsp sea salt

Drain water from beans. Place them in a medium saucepan. Add enough water to cover the beans. Bring to a boil then cover. Simmer over low heat until tender – about 2 hours. Stir occasionally. Add other ingredients and simmer for another hour. Serves 8

Bring on the recipes!

The recipes keep rollin’ in ~ How’s this for healthy and delicious.

MEATBALLS FOR SLIDERS

1 1/2 lbs total ground turkey and lean organic beef
2 slices of bread soaked in milk and torn (I use crusty olive bread but any will do)

¼ c spaghetti sauce
1 teaspoon worcestershire
1 teaspoon dried oregano or mixed Italian herbs                                                                                                                                                                                                                       1 teaspoon minced garlic

1/4 cup parmesan cheese
2 eggs beaten
3-4 tablespoons grated onion
1 teaspoon Jane’s mixed up salt

Just mix it all together, form small meatballs and bake until done, about 30 minutes in 350 degree oven.  A perfect July 4th appetizer, or squish em in Hawaiian rolls and voila, kids will eat em up! You can serve with spaghetti sauce, pesto, curry any sauce you like.  Healthy, satisfying and delicious.

What’s on your JULY 4th menu? Let us know @drlynnekenney @TheSpicyRD @kidlutions

 

 

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Copyright © 2014 Dr Lynne Kenney