My Daily Health Planner #OlympicMoms

About three months ago I started working out with my friend Dina 5 days a week and we feel great! Dina is approaching 50 and looks like she’s 30. In fact, she needs a new promo video cause she is totally ripped. Me, I’m still eating too much Pirate Booty at night but with all the recipes from our friends, my clean eating habits are improving:).

One thing that really helps us is our daily health planner, so I’m sharing it with you to use as well. Let me know how you are doing.

Olympic Moms Participant Guide FINAL DHP (full size download to print)

Here is the entire 12 page guide with recipes.

OM Health Planner

 

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?

Neurocognitive Training Jan 15-17, 2014 #Boston

Can’t wait to see Boston area teachers, psychologists, school psychs, PTs, OTs, PTs, parents and SLPs for CE ~ Neurocognitive Interventions for Behavior and Learning Jan 15-17, 2014. We’ll dance, sing and learn about brain development. There is still time to sign-up call 800-844-8260.

January 15-17, 2014 Practical Brain Based Dedham, Natick, Woburn
February 4-7, 2014 PLAY Merrillville, Fort Wayne, Carmel, Evansville, Indiana
April 28-30, 2014 Practical Brain-Based Kansas City, Columbia and St Louis MO

Boston PESI

Doc says ~ Don’t eat these 10 foods #Free printable chart

Guest author and natural food scientist Dr. Carol Kenney helps us understand why soda, sugar, and refined wheat diminish body and brain function. She provides this helpful printable to post on your fridge or take to the grocery store when choosing foods for your family. If you want a healthy brain and body, aim for the 80/20 rule, 80% of the time avoid highly acid-forming foods. They cause us to store belly fat which is bad for your health. Get our whole foods grocery list here as well. LINK.
Alkaline Foods

Specifically, try to avoid:

1. Refined sugar (and all products made from it candy, cakes, cookies etc.)
2. Bleached flour (white flour) The scoop on wheat.
3. Sodas (coke, rootbeer, sprite etc)
4. Bagels
5. Chips
6. Sugary cereals
7. Hot dogs and luncheon meat
8. Soy drinks
9. Bacon
10. Fast foods (they are cheap for a reason)

Why?
According to Dr. Kenney, the body is constantly striving toward balance. When we eat, breathe, walk, talk, jog, bend over, laugh, or simply sit and do nothing, the body is at work making hundreds of thousands of adjustments to maintain homeostasis. Our system fine-tunes to keep a host of factors, including body temperature, blood glucose, and the oxygen levels of the blood within safe ranges. For good health, the body must also maintain the blood and extracellular body fluids in a slightly alkaline range, a pH between 7.35 and 7.45, where a pH of 7 is considered neutral.

Maintaining a slightly alkaline condition is important for good health, but consuming alkalizing foods to balance those that are acid-forming does not come naturally to most of us. I believe three key factors are to blame:

First, we naturally favor acid-forming foods because they taste good to us. Acid-forming foods are generally those that have a sweet or bland taste, such as sugar, refined-flour baked goods, grains, and animal products. In contrast, alkalizing foods tend to be bitter, sour, or pungent, foods like dark leafy greens, lemons, radishes and onions. Our taste preference for sweet is nothing new. Nature programmed us to like “sweet” as a self-protection pointing us to safer foods in the environment, since sweet foods are generally non-poisonous.

Second, cheap, convenience foods and fast foods—sugar, refined flour products, and fried foods—which are largely acid-forming, are everywhere. Beyond convenience foods, we must also add the factor lifestyle—our “grab-and-go,” “grab-on-the-go” hurried living undermines home cooking, particularly the preparation of alkalizing foods like dark leafy greens and other plant-based alkalizing foods.

Third, because the brain runs on glucose and because our lives are over-filled with stresses and over-thinking, we often find ourselves running around on “empty.” When we “hit the wall,” we crave sugar and refined carbohydrates as a stop-gap to stoke and appease our brain cells to keep them working for us despite fatigue and stress.

To consume sufficient alkalizing foods in today’s world requires a conscious and conscientious effort. But, once we understand the role that alkalizing foods can play to prevent over-acidic blood conditions, a factor that is linked to chronic disease, it is easier to make such a commitment.

Here’s a simple list on the Top 10 Foods To Eat:

1. Leafy greens (2-4 cups a day) collard, romaine, kale, spinach, broccoli

2. Lemons, limes, apples, berries, avocados and oranges

4. Greek yogurt and organic kefir

5. Grass-fed beef (all you need is 1-2 ounces per serving forget the 8 lb steaks)

6. Pasture-raised chicken and Wild Salmon

7. Olive and coconut oil

8. Walnuts

9. All the colorful vegetables (color = vitality)

10. Ground flax seed and hemp hearts

Here are a few more lists, really eating a wide variety of whole foods (if it doesn’t rot our sprout do without) is the best answer, no one should stick to 10 foods, you should have hundreds, but if you’re wondering what to put on your grocery list here are a few more links.

HEALTH SLIDESHOW

SUPERFOODS

Let us know what you love? Chia seeds? Turkey wraps?

Send us links, recipes, meal-plans and more. We’re listening.

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!

Experience Gratitude via @Happysuperfoods

Happy Family Logo June 2013The holiday season is a time to reflect and be grateful; grateful for the love of family, the comforts of home and the abundance of caring in your community. Here are five ways to experience gratitude with your children.

G — Get eye to eye. Gratitude is felt in a glance, a tender smile or a meaningful touch. Take the time to show your children they are appreciated and loved with meaningful moments spent eye to eye, on the floor playing or even at the kitchen counter baking or creating gifts for others, together.

R — Remember. We live in a fast-paced society where we run from one activity to the next. Take the time to talk about and remember experiences for which you were grateful. The time you sat outside and star-gazed as a family or helped an elderly person reach up to the top shelf at the grocery store for a cherished item. Remember holiday rituals with your grandparents or loved ones. Remembering brings you back to the moment with a smile.

A — Attitude. Model for your children an attitude of abundance not paucity. Too often we get caught up in what we want, not what we need. This limits our abilities to enjoy what we have, be it a warm meal, a cozy bed or a valued teacher. Living with an attitude of abundance leads to showing others we care, as we are full and ready to give.

T — Time. We can’t create more hours in the day but we can appreciate the ones we have. Taking the time to get up off the couch, play outdoors, turn off our incessant media and live in this moment of time lends to a full heart and closer relationships.

I — In Tune. Feeling, modeling and expressing gratitude with those you love fills your piggy bank of caring to last beyond the season. Being in tune with your children, listening with your eyes and hearing with your full attention models for your children being present in your relationships. Being in tune with your children takes you away from the stress of “have to’s” and into the moment of “love to’s.”

Tude As in Tuday☺. Live it, feel it, experience it and share it, gratitude. You’ll feel more alive, build better memories and raise more compassionate kids.

GRATITUDE — Live it now and for a lifetime, raising children who learn how to be present and mindful in the moment. Tis the season to say, “I adore you.” “I appreciate you.” “I am grateful to be here, with you right now.”

Happy Family Organic Super Foods ~ At Happy Family, we believe that Baby’s first bites play a vital role in the development of her future eating habits. We are committed to providing the best possible start for Baby’s palate and her growing body by including ingredients in our products that not only taste great but also have added nutritional benefits. With our complete line of products, we have your little one covered from first foods to school lunchboxes. Look for our smiling Happy Family logo, to find our full line of Happy products.

Top 10 Foods for a Healthy Brain

Eating well means thinking well. Some food have been shown to improve general brain health and others can help prevent or at least slow down the effects of certain brain diseases. That’s why it’s important to include these foods in your diet as often as possible.

1. Tomatoes contain lycopene, which helps fight the cell damage that can be found in Alzheimer’s disease.
2. Fish has plenty of omega 3, which help maintain a healthy nervous system, and iodine, to improves mental clarity.
3. Whole-grain foods (Teff, Farro, Bulgar) contain folic acid, B12, B6,which all improve in memory.
4. Blueberries have been shown to improve short term memory.
5. Blackcurrants contain vitamin C, for increased mental agility.
6. Pumpkin seeds contain zinc, which enhances memory and thinking skills.
7. Fortified organic cereals are a good source of B12, which reduces homocysteine levels that may contribute to Alzheimer’s disease.
8. Broccoli provides Vitamin K, which enhances cognitive function.
9. Sage is good for improving memory.
10. Nuts are a great source of Vitamin E, which improves memory.

Don’t forget your leafy greens, try to eat 4 cups of loose leaf spinach, kale and romaine lettuce daily.

Sources: Web MD, What Doctors Eat, Special to BB[KC] from CogniFit®

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

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