Conveniently Healthy

I received a Kroger challenge to test out the taste and convince of Kroger brand products specifically their summer goods like chips and soda.

Everyone knows that convenience foods are not health foods so I took the challenge but wanted to see how well I could do this being health conscious.

I received vouchers for hamburgers, buns, chips, and soda, and off I went.

We started out with slider burgers on 100% whole wheat buns.  What is a slider you ask?  Its a mini hamburger.  Which is perfect, perfect I tell you.  For two reasons, one is keeps our portions in control.  It allows us to enjoy it with out overkill.  Two, it's also a convenient size for kids.  You don't have to give them a half a burger that will fall apart, or a hot dog full of composite pieces.
I topped it with fresh cilantro and lettuce from my garden and had a deliciously portioned burger.

Next we found whole grain chips, which are nothing special as to health but if my kids are going to eat chips I'd rather they be whole grain. (or those Green Giant chips still take all!)

For the soda, well I was not going to let me or my kids have that, so we bought Kroger Fruit Punch instead.  Wow was that a mistake.  I did a major no, no and didn't read the label.  It had a whopping 47 grams of sugar.  Lemonade didn't seem much better either.  Next time we do a picnic or have a special occasion drink I'll just get them juice in a can or something.

I also added watermelon and grapes to our meal.

Everything was well priced and tasted very good. My family all left the table happy and satisfied.
 I was surprised to find out that they had Turkey burgers too, for a low fat option. So I hope this helps you find quick yet more healthier options for your picnic and outing this summer. 

Green Smoothies

I've been playing around with Green Smoothies lately, and I must say I'm liking them quite a bit!
The first recipe I used was not the greatest and it made 3 servings- they forgot to mention that.  So I made the rest into popsicles and ice cubes.

This was is where my world went very very right.
I had the munchies yesterday and I didn't want to eat anything I'd regret so I pulled out a green popsicle and my kids' eyes were bulging with envy!

So I gave them one and figured they would say it's gross and put it down.
Nope, they gobbled up that spinach, celery, lettuce, apple, pear popsicle like it was nothin'
Amazing!
To amaze you further after breakfast the next day they asked for more.  Shocked and awe.  So I made more which I will give them after their naps.

The secret with new food always seems to be presentation.  I had it and didn't offer it to them, they got to "want it" first.  Another thing to try is maybe bust these out on St. Pateriks Day.

We will now made these magic popsicles daily and they can have them morning, noon or night.
Win-win right?

Getting your Omega 3's

Omega Fatty Acids are an essential part of the diet.  But most people don't consume food that are high in the omegas. Of the Omegas, 3's, are the most neglected.  That's why most health enthusiast supplement this vital oil.

To help you in your quest for health I bring you a recipe I make often for my family to make sure they are growing up getting more of the essential stuff.
These are popsicles we have dubbed "Healthy Pops"

 Take 3/4 cups of 100% Orange Juice and mix it with 3 TB fish oil blend aka omega 3's. (I use doTERRA IQ Mega found here)  Then add 1 TB of Grenadine (or to taste).  Mix well.

 Pour into popsicle molds or ice cube trays and freeze.

Viola!  Your on you way to a healthy and happy day.

untill 2?

This weekend I was invited to a safety event sponsored by Graco.  The latest research shows that if you keep a child rear facing until 2 then they are 5 times as likely to survive a car crash.

Think about this: what if you had Five times as much money, cars, clothes or muscles?
How's that perspective for you? This can really make a difference when it comes down to it.  It's not that your a bad driver (I hope).  It's that you and your children are out there with bad drivers, new drivers, in a hurry drivers.  So it's important to do what you can to protect your precious gems.

click to enlarge

With this new announcement from the American Academy of Pediatrics came a problem.  What rear facing car seat could fit a 2-year-old?  That's where Graco jumped in.  For your review I give you: "The Graco Snugride" (pause for dramatic effect)

As of now this is the only car seat on the market that can fit a premature baby all the way up to a two-year-old.  So If you want to jump on the safety wagon this is the one to get.

They are very well build, nice quality.  And can I be cheesy and say; that stroller can glide!  You could definitely jog with it.   The Purple fabric I just loved (which can come off and be thrown into the washer) and they have a neutral fabric as well.

Here is a video that demos for you how the seat can adjust for more leg room as the child grows -genius.

Proud moment and some controversy

Yesterday I did some kickboxing for my workout.  My kids joined me on this, and I'm so glad they did because my four-year-old taught me some new moves!  He asked me if I have ever done "this," and he'd either try and do it or he'd explain it to me.
It felt so good that I've been an example to him in health and fitness to the point where he is trying to develop his own stuff.  It was adorable.  He made up the sequence below.  The elbow blow I've never done on a bag before and the jump n' punch I've never even seen before!  He mixed it with some other moves I've done previously, but he hasn't seen those in about a year.  So to his credit this sequence is all him.  I filmed this after I was done working out so I was really exhausted! But take a look at today's training moves from a 4-year-old.

                                 (Did you hear him coaching me in the background?)
If you don't have a bag you can do this in the air.  Still effective.  Give it a try, it really can work ya! I'm adding them to my kickboxing mix from now on.

And here is the controversy:  I was made aware of Dove's "Campaign for Real Beauty."  Upon hearing about it I got excited and wanted to join the movement.  Which is about getting away from ads and things that are all Photoshopped and airbrushed.  And moving toward using real women as they are.
So you can see my interest right?  I'm all about REAL.  I believe in keeping oneself strong and healthy yes, but not starved or unrealistic.  In looking deeper into this movement came those that criticized Dove because they say love yourself as you are, but yet sell anti-aging moisturizers and creams to reduce cellulite.  Soo love yourself after their products?
Under Armor did a similar thing.  Saying they were to "take it back."  Away from the Photoshopped models and back to real women.  Yet all the women in their promo videos and pictures were the skinniest I've ever seen.  Maybe that's why they choose them? So they can say their not Photoshopped?
What do you think?  Hypocrites, looking to gain confidence in a potential buyer?  Or crusaders with pure intent?

For me I'm thinking... there OK.  I feel computerizing pictures to change a persons features is crossing the line.  But I don't feel it's wrong to were makeup or anti-aging moisturizers, or even be super fit.  But I think we too can take it too far.  To where we have to wear make up at all times or have to be super thin to feel good about ourselves.  While this is not always easy, we do need to be comfortable with ourselves.  I think they are marketers trying to market a product but they also bring good points to everyone attention.


So as for me I say: if you want, buy these products, yes do exercise but all in balance.
Just make it, and yourself enough.  Lose unhealthy fat, gain essential muscle.  Be better feel better but don't be unreasonable because your not a size 0.  And at the same time don't give up because a Dr tells you you will never loose your belly fat because of a c-section, or because of hypothyroidism, or anything.  Be strong, be smart, be you!

-Let me know what you think.

Happy Whole Grains

This weekend I did something kinda crazy.  I bought a guitar. (Happy Birthday to me)   I've wanted one for a while now and on Saturday I went out for my morning jog when right there at the end of the side walk, just waiting for me was my guitar. A girl down the street was selling it at a garage sale because she never learned to play like she had planed. 
I've owned it for 3 days and already my fingers have blisters from playing, so I'm not typing very well today.  I need to build up some calluses.

Also this weekend my kids and I made "paint sandwiches," that's what they call them.   This technique is the perfect way to introduce whole grains to your kids if you have not already done so.  We all know whole grains are good for you, there's no question in that.  The question lies in how to get the family to eat them.
I have for you, the secret:
Get 100% whole wheat bread (not multi-grain), choose one that is soft as opposed to one that looks like it's been made with bricks and sawdust.

Then take small bowls and pour 1/2 TB of milk in each of them.  Also add 3 drops of food coloring to each bowl.  If you have young children hand them a clean paint brush and let them paint their healthy bread with the milk mixture.  Don't let it get sopping wet, but it will be damp and UN-eatable at this point. 

Then you plop it into the toaster where the magic begins.  The toaster firms up the bread and brings out the color.  Now it is ready to eat or be made into a sandwich.  Your child will be so excited about his art work he won't notice the new bread.  He'll gobble it up, go as big as the Green Giant and the world will be at peace! 

We can only hope right? But really kids love doing this, and it is a great disguise for the wheat bread until they get used to it.
If you have school age children (or a husband) you can do this yourself.  You can surprise them in their lunch box with a happy face or an embarrassing message that they don't want their friends to see, so they'll hurry and eat it as fast as they can.

If you have teenagers then I would start out with a blend.  One that says "made with whole wheat," or a 50-50 white to wheat ratio.  Although teens will be less impressed with a smile face.  You might want to try the Mona Lisa ;)

Go for whole grains!

 

Watch your adjectives!

This week I'm in preschool. I am teaching 3-5 year olds about how to take care of their bodies.  On Tuesday we talked about eating right.  I had each child bring a vegetable and show-n-tell about it.  We then made Vegetable Soup with all the veggies they brought.

It was really chicken noodle soup with peas, potato, onions, and carrots diced up really small and ABC noodles.  Every child ate some!  One boy ate 3 bowls, and the more picky ones only ate 3/4 of his, but still they all ate it. (and really he doesn't count because this kid won't even eat Fruit Loops)

We also all week talked about exercise.  We did an obstacle course and running races.  Afterwards we talked about all the amazing things our bodies can do.  Like climb, talk, run, skip, and compared it to animals who can't do those things.  Such as a fish, who can't climb a tree.  Or a bird, who can sing, but can't ask for food or for a hug.  This lead into taking care of our bodies, because they really and truly are unique and special.  We talked about how much screen time to have, how much junk food is OK, how late to stay up, brushing your teeth and taking baths.
Kids love to learn and they really are able to apply what they learn if we give them the opportunity.  I've taught these kids but it's now up to them and their parents if they implement any changes.  So I really encourage you to do this with your own families AND to make changes or keep encouraging healthy habits.

One of my favorite ones is eating a good breakfast.  Monday-Friday my kids are required to eat a healthy breakfast.  But on the weekends they get to have "Dad cereals."   That's when we pull out the Captin' Crunch, and the Cookie Crips.  That way it's kept as a treat and not a daily standard.  Also their pallet gets used to eating healthy foods.  They never have to make "life style changes," like us adults because they've grown up that way.  If a child never sees or eats Fruit Loops how does he know he is missing out?  He doesn't until he goes to a sleepover.  And by the time he's old enough for one if we've raised them up well the norm will already be established.  So so important to start from the beginning!

This will also help stamp out: ADD, ADHD, Celiacs, and Type 2 Diabetes.  ALL of these diseases are either inflicted by diet or highly influenced by it.

Another thing I like to do with kids is to throw out skinny and fat.  For a few reasons, one is that the goal is to be healthy not "skinny, or size 00.  If we label our goal as skinny, when do we get their?  Would a woman ever feel skinny?  I think sometimes in our minds we would think ya, if I'm size such-n-such I would say i'm skinny.  But really odds are not in our favor, for women that is.  Most women never feel skinny or "enough."  So just toss that out of your vocabulary.

If not permanently at least in-front of the next generation.  To also help reduce self image issues and unrealistic ideals.  Replace it with healthy.  We shall throw out FAT for basically the same reasons.  I've been at church when a child has called a woman fat.  This was not a one time issue.  We had 3 instances of this happening.  From different children to different people.  Imagine yourself as these Women or imagine your child saying these things.  There are better adjectives out there.  Again let's change this.  We can keep big, large, and wide.  But fat?!  Oh, and never let your kids hear you say your fat!!!  You can call yourself unhealthy, but that's the extent of that.

So I challenge you to teach your kids well so they never have to change the habits that you gave them.  Because really it is what we give and allow which then is consistent and thus becomes a habit.  For the past 6 months I give my toddler veggies and he rarely eats them.  But our rules are that no snacks or other meals are given until you've finished your last meal.  This has worked for us.  And today my boy ate his carrots first, even before the holy chicken nugget!  He has learned that he has to eat them and that he likes them.  (I do give them dip, because they need the fat and calories.) He's not even 3 and now we have a willing vegetable eater.  So it can happen it just takes time and patience, and is so worth it!

Backyard Water Park

I love summer! There is so much outdoor fun that makes living an active lifestyle so easy.  But when the heat comes what to do?  Run inside and wait for fall? No way!
Water is the answer.  Pools and water parks are the best way to stay active and beat the heat, but sometime the bill for those can add up.  SOOOOO make your own water park in the back yard.

For about $15 I've got the supplies to do water fun for years.  All you need is some foam noodles with hallow centers (these sale for $1 a piece), some duct tape long plastic stakes or chop sticks or long screws, hose and sprinkler.

Place a stake in the ground and put the noodle hole on it.  Then  put in another stake and arch the noodle over and connect it.  Don't put them too far apart or there won't be enough room to crawl through.
Voila!  That's one. Repeat with as many noodles as you'd like.  And place them in whatever pattern you think would be fun.
I liked using 4 and making a continuous tunnel.
Now position your sprinkler so it gets the tunnel wet.

Then with any remaining noodles place a plastic stake or a toilet paper roll cut down the center into the hole and connect to the other end creating a "ring."   Then secure with duct tape.

These add to the fun. You can throw them around. Who can throw it the farthest? Or play ring-toss on the sprinkler.  Ring-toss on the kid- that's fun too.
Also you can put re-barb or a stick in the ground and put only  one end of the noodle in so it sticks up in the air and do ring-toss on that too.
You can joust with the noodles.

Now that you've created your own water park fun don't sit on the sidelines!  Play with your kids, burn calories, laugh, share an experience with them.
Chasing is always fun.  We did obstacle races too.  Run to the tunnel, crawl through a designated color, jump over the sprinkler and run back.
The possibilities and fun are endless.  ENJOY!




Hey guys, this month is reader appreciation! I want to hear what health and fitness related topics do you want.  More hair? More food? You name it.  I want to thank you for reading and leaving comments (like the support and motivation you left a few weeks ago, thank you, thank you).  So it's your chance to get a post just for you!  You can leave a comment below or email me: Jamie@efficientbody.com

The secret of the Track

The three top excuses I hear for not exercising are: Time, Money and Kids.  So today I'm going to take all these excuses out of the equation for you.
This past Monday I needed to finish up some challenges for the competition I was in.  The result was a fun day for me and my kids, and a new Monday tradition.
We went to our local high school to do some timed runs.  My intentions were to run one mile and go home.  We stayed for two hours exercising and having fun.
Working out at the track and field is great for mommies. Its free fist off, kid friendly and you can workout at your own pace and level and on your own time.

So here is what we did:
I started out with my timed run, I did two miles.  I used a stroller to put my kids in while I  ran, that way I could run with out distractions.  After that it's the kids turn to run.  I pulled the kiddos out and off they went.  This was the perfect pace for my cool-down.

Next it was time for fun and calisthenics.  The field had a giant tire there that was perfect for mischievous play for my boys.  While they played inside, and on top.  I did one legged squats on the tire (can be done in the bleachers too), and then push-ups.

It was getting hot so time for a break.  We went up into the bleachers, found some shade and ate our Cliff Kids Bars and drank water.  We were now fueled, rested and ready for more.

Up next was timed sit-ups and crunches.  See how many you can do in one minute.  I thought these would be easy.  But they proved to be more challenging than expected.  My goal was to smash the Marine Corp Physical Fitness Test quota.  Which was minimum of 50 in one minute.  I got to 45 my fist go, so I had to keep trying until I could beat it.

We topped it off with some elevated latter runs: forwards, backwards and sideways.  This was fun to play "chase" in.  I had to run through and get my kids and put them into the discus cage.  Tell them not to escape and when they do repeat the whole thing: run through the latter pick them up and put them in the cage (or you can use any area on field, a number, line, soccer net)
We had lots of fun and blasted tons of fat because I was getting my heart rate way way up and then bringing it down to take care of my kids or other such things.  Next time I will bring lots of water!

Other Moms picked up on the secrets of the track too.  While we were there three other families came.  Two of them came together, put a big blanket out on the filed with toys and did laps on the track, ran stairs on the bleachers, did strength training exercises etc.  And they were all different shapes and sizes.  Do what you can as hard as you can.  If all you can do is walk do it!  It's a lot more and a lot faster than what the couch potatoes are doing (nothing).
Tell your kids your going to the race track to practice going really fast like Lighting McQueen.
(that's what my 4-year-old told me)
Get into a fun mood and enjoy a day exercising with your kids.