Sweet Potato or Yam?

Posted on November 15, 2011 by Jill & Renee

With Thanksgiving right around the corner, we’re sure that you’ve been busy deciding what to prepare, how to prepare, and wondering how you can make it all healthy. Sweet potatoes are one of the most wholesome veggies you can put on your table this holiday season. According to CSPI (Center for Science in the Public Interest), the sweet potato ranks #1 in nutrition compared to other vegetables. (1)

So you’ve seen Trader Joe’s bag of sweet potatoes and you’ve seen the traditional canned yams in pretty much every store out there. The real question is just what’s the difference between a sweet potato and a yam?

Experts from the fields of botany, archeology, genetics and linguistics will all give different answers because the sweet potato / yam has been called by different names at different times in history. Here in the USA, we call ‘em sweet potatoes with yams being another kind of sweet potato. The key to the difference lies in the potatoes themselves.

Sweet Potatoes
Sweet potatoes are yellow to cream-colored inside, drier than yams, with a mild, nutty taste. They make excellent alternatives to standard Irish potatoes, and can be a nice change of pace in recipes that traditionally call for yams. Varieties include Golden Sweets, Hanna Golds and O’Henrys.

Golden Sweet Potatoes
Light brown skins surround cream-colored insides in this mild, nutty sweet potato. Golden Sweets are perfect in casseroles and side dishes, or simply baked and served as you would an Irish potato.

Oriental/Japanese or Murasaki Sweet Potatoes
Dark purple outside and dry and white inside, this sweet potato, known as either an Oriental or Japanese Sweet, have a full, nutty flavor. They are an exotic alternative to traditional sweet potatoes, and an eye-opening alternative to Irish potatoes.

 

Yams
Yams are moist and sweet and orange when you cut them open. Varieties include Covingtongs, Jewels, Bienvilles, and the most popular Beauregard.

 

 

Beauregard Yams
The Beauregard is bright orange inside, copper-colored outside, and moist and sweet to taste. They are excellent for baking, roasting or in casseroles. When consumers think of a yam, they think of the Beauregard.

 

Red or Ruby Yams
Extra-moist and flavorful, with orange insides and a red-copper to plum-colored skin. Red yam varieties include the Diane, Maryland Red and Garnet.

 

Sweet potatoes pack a nutritious punch!

Sweet potatoes are rich in beta-carotene and vitamins A, C and E – the antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin. One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.

Sweet potatoes are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium,iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.

 

Nutrition Facts:
Serving size one medium or 1/2 cup
Amount per serving
Calories 103
Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars
Protein 2 g
Vitamins & Minerals % Daily valueVitamin A 218%
Thiamin 5%
Niacin 3%
Folic acid 11%
Calcium 4%
Iron 5%
Manganese 16%
Vitamin C 41%
Riboflavin 8%
Vitamin B6 12%
Potassium 17%
Magnesium 6%
Copper 10%

 

(1) Source: http://www.avthomasproduce.com/sweetpotato.html
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Healthy Treats for Trick-or-Treaters

Posted on October 24, 2011 by Jill & Renee

Halloween is right around the corner and it can be tough deciding which treats to give out to all those trick-or-treaters. Candy full of processed sugars and fats is a tough sell to Moms like us who want our kids to choose healthier treats instead. Here are some great alternatives to pass out this Halloween that are sure to please and don’t contain anything you would be willing to give to your own kids!

Glow sticks: Glow sticks are a source of fun for kids and adults alike – and perfect for Halloween evening so the boys and ghouls can light their way!  And best of all there are many different styles to choose from.  There are glow sticks, glow bracelets and even glow necklaces that can provide children with fun options.  And they are most likely going to be added to whatever the kids’ costumes which adds a little fun and can be used for safety as well.

 

Stickers / Temporary Tatoos: What kid doesn’t love stickers? And today there are so many to choose from that you could offer a number of different options.  You could have Halloween themed stickers, cartoons, sports or any other theme that kids can love.  You could also offer temporary tattoos, always a hit with kids!  Sheets of stickers are available at the dollar tree and other discount stores.

 

Sugar Free Chewing Gum: If you really like the candy tradition at Halloween but do not want to give dentists in the area a lot of work, you can always offer children sugar free chewing gum.  Just make sure the gum is approved by the American Dental Association. There are many different flavors available and you can buy sugar free chewing gum in bulk at places like Costco or Target.

 

Bubbles: You can find Halloween-themed mini-bubbles at party supply stores or even dollar stores! Who doesn’t have fun blowing bubbles?

 

Play-Doh: This Halloween why not give out mini-packs of Play-doh? Kids love to play with it and mold it into ghost, goblins and all sorts of creatures. Just be aware when giving it out to smaller children; Play-doh may look delicious but it’s not a treat to be eaten!

 

 

Super Bouncy Balls: These fun balls come in a variety of colors, textures, and themes. Not only do these balls bounce sky-high but they’ll be sure to send your trick-or-treaters soaring with fun! These can be found in bulk at any party supply store.

 

Crayons: What kid doesn’t love to draw up some devilish fun?! You can find small boxes of crayons (3 to a pack) at party supply stores or other major retailers.

 

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October’s Breast Cancer Preventative Measures

Posted on October 17, 2011 by Jill & Renee

You may have noticed everything turning pink lately: from the lighting of your favorite city building, to your garden tools, to your yogurt! It’s October once again and in celebration of Breast Cancer Awareness Month, we wanted to start talking to our Moms about what they can do to help prevent the disease in their lives as well as the lives of their daughters and nieces. Benjamin Franklin once said that an ounce of prevention is worth a pound of cure; taking steps now to actively prevent breast cancer in yourself and the young women you love is greater than any gift you could ever give.

In the important work of cancer prevention, scientists examine both risk factors and protective factors. A risk factor is anything that intensifies your chance of developing breast cancer while conversely a protective factor is anything that reduces your chance of developing cancer. Some risk factors such as alcohol use, tobacco use, poor diet and obesity are avoidable while risk factors such as genetic predisposition are not. Increasing protective factors may lower your risk of breast cancer but it is no substitute for your doctor’s advice.

One of the biggest factors affecting preventative cancer measures is a woman’s level of estrogen. Endogenous estrogen is a hormone made by the body that aids in a woman’s body development and helps maintain female sex characteristics. Being exposed to estrogen over a long time may increase the risk of breast cancer. Estrogen levels are highest during the years a woman is menstruating. A woman’s exposure to estrogen is increased in the following ways:

  • Early menstruation: Beginning to have menstrual periods at age 11 or younger increases the number of years the breast tissue is exposed to estrogen.
  • Late menopause: The more years a woman menstruates, the longer her breast tissue is exposed to estrogen.
  • Hormone Replacement Therapy (HRT) / Hormone Therapy (HT): Estrogen, progestin, or both may be given to replace the estrogen no longer produced by the ovaries in postmenopausal women or women who have had their ovaries removed.  Combination HRT/HT is estrogen combined with progesterone or progestin. This type of HRT/HT increases the risk of developing breast cancer. Women taking combination HRT/HT also may be more likely to have an abnormal mammogram. Studies show that when women stop taking estrogen combined with progesterone, the risk of getting breast cancer decreases. (1)

It is important here to note that taking oral contraceptives (“the pill”) may slightly increase the risk of breast cancer in current users but this risk decreases over time. The most commonly used oral contraceptive contains estrogen. Progestin-only contraceptives that are injected or implanted do not appear to increase the risk of breast cancer.

Taking control of risk factors such as obesity, tobacco and alcohol use are some of the best tools we have in fighting breast cancer. A healthy diet consisting of fresh, organic fruits and vegetables, meat without hormones, and dairy from your local farm / farmers’ market may all help in preventing cancer. Adding more fruits and vegetables to you and your family’s diet is one of the easiest ways of helping in cancer prevention and overall good health. According to the US Department of Health and Human Services and the U.S. Department of Agriculture,

Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.

Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.  http://www.fruitsandveggiesmatter.gov/

What’s more is that exercising four or more hours a week can decrease hormone levels and help lower breast cancer risk. The effect of exercise on breast cancer risk may be greatest in premenopausal women of normal or low weight. That means we need to be getting those young ladies we love so much off the couch and having them help us to do a couple kettlebell snatches instead! Current research indicates that the hormone levels the body produces can be modified through physical activity. Dr. Leslie Bernstein, professor of cancer etiology at City of Hope Comprehensive Cancer Center and her team of investigators discovered that the risk of invasive breast cancer was inversely connected to long-term vigorous physical activity.   Dr. Bernstein’s study revealed that women who engaged in 5+ hours per week of vigorous physical activity between  their teens to their current age (or age 54 if 55 or older) had a significantly reduced risk of breast cancer in comparison to women who30 minutes of such activity per week during the same life period.  The active women were 55% less likely to contract breast cancer through estrogen means, and even women who had been moderately active during the same life period had a 47% risk!

In addition, recent data from the Nurses’ Health Study II (NHSII) suggest that beginning regular exercise early in adolescence and young adulthood may be important for the prevention of premenopausal breast cancer. (2)  Dr. Rachel Ballard-Barbash, associate director of the Applied Research Program in NCI’s Division of Cancer Control and Population Sciences put s it best, “…most studies suggest that even if you weren’t physically active at one period of life, that becoming physically active at any point in your life is beneficial. It’s just as important for women to be conscious of their overall health as it is to be conscious of things that may have a specific influence on their breast health.” (2) So get your kids off the couch with you! And remember that when you get healthy for you, you’re also getting healthy for your kids.

(1)    “Breast Cancer Prevention”. National Cancer Institute at National Institutes of Health. http://www.cancer.gov/cancertopics/pdq/prevention/breast/Patient/page3#Keypoint8. Sept 30 2011.
(2)    Reynolds, Sharon. “Spotlight: Delving Deeper into Exercise and Breast Cancer Prevention”. National Cancer Institute Bulletin: Volume 5, No 21. http://www.cancer.gov/aboutnci/ncicancerbulletin/archive/2008/102108/page8. Oct 21 2008.
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Dealing with Post Partum Depression

Posted on October 5, 2011 by Jill & Renee

About 70-80% of women have what is known as the “baby blues” after childbirth. About 2-3 days after birth they begin to feel depressed, anxious and upset. For no clear reason they may feel angry with the new baby, their partner, or other children. These feelings may come and go in the first few days after childbirth. In fact, about 10% of new mothers have a greater problem called Postpartum Depression .

Postpartum depression lasts longer and is more intense. It often requires counseling and treatment. Postpartum depression (PPD) can occur after any birth, not just the first. Women with PPD have such strong feelings of sadness, anxiety or despair that they have trouble coping with their tasks. Without treatment, PPD may worsen or last longer. Postpartum depression is more likely to develop in women who lack the support of a partner or who have had: Postpartum depression beforeA psychiatric illnessRecent stress Postpartum depression (PPD) affects women of all ages, economic status, and racial/ethnic backgrounds. Any woman who is pregnant, had a baby within the past few months, miscarried, or recently weaned a child from breastfeeding can also develop PPD. Research has shown that women who have had problems with depression may be more at risk for PPD than women who have not had a history of depression. Postpartum Depression is likely to result from body, mind and lifestyle factors combined. No two women have the same life experiences or biologic makeup. This may be an explanation for why some women have PPD and others don’t. The postpartum period is a time of great changes in the body. These changes can affect a woman’s mood and behavior for days or weeks.

Levels of hormones, primarily estrogen and progesterone, drop sharply in the hours after childbirth. This change may trigger depression in the same way that much smaller changes in hormone levels can trigger mood swings and tension before menstrual periods. Emotional factors affect a woman’s self-esteem and the way she deals with the stress and challenges of motherhood. This is thought to add to postpartum depression. Additionally, stressful changes in home and work routines may be caused if the baby was born early. It is not yet known for sure what the causes of postpartum depression are. Hormonal changes in a woman’s body very well may trigger its symptoms. We do know that during pregnancy the amount of two female hormones, estrogen and progesterone, increase greatly in a woman’s body. In the first 24 hours after childbirth, the amount of these hormones rapidly drops and keeps dropping to the amount they were before the woman became pregnant.

Other things that are believed to contribute to PPD are:

  • Not enough rest often keeps a new mother from regaining her full strength for weeks.
  • This is particularly so if she has had a C-section delivery
  • A sense of being overwhelmed with a new, or another, baby to take care of
  • Stress from changes in work and home routines.
  • The concept of thinking they have to be “super mom” or perfect
  • Feelings of loss
  • Loss of identity (who you are, or were, before having the baby)
  • Loss of control
  • Loss of a slim figure
  •  Feeling less attractive
  • Having less control over time and less free time
  • Having less time to spend with the baby’s father

A major factor in postpartum depression may be lack of support from others. The steady support of a new mother’s partner is thought to be a comfort during pregnancy and particularly after the birth. Breastfeeding problems can make a new mother feel depressed. If they cannot breastfeed or if they decide to stop, new mothers often feel an unnecessary sense of guilt or disappointment. Thyroid levels may also drop sharply after giving birth. (The thyroid is a small gland in the neck that helps to regulate how the body uses and stores energy from foods eaten). Low thyroid levels cause symptoms that can feel like depression: mood swings fatigue, agitation, insomnia and anxiety. A simple thyroid test can tell if this condition is causing a woman’s PPD. If so, thyroid medication can be prescribed by a health care provider.

If you or a woman you know (and love) may be suffering with PPD, know that you don’t have to handle this alone. Talk with your doctor, spouse, family, and/or a professional counselor about your treatment options.
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Source: http://annsandretto.articlealley.com/the-health-and-beauty-benefits-of-vitamin-d-and-postpartum-depression-2012146.html
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Staying Motivated Despite Your Hectic Fall Schedule

Posted on September 29, 2011 by Jill & Renee

Fall is in full swing and schedules have gotten busier with the kids back in school, their after-school activities, the inevitable illnesses that come with all those kids being put together and resulting doctor’s appointments – phew! And trying to juggle the house, career and your spouse it can seem overwhelming! Usually the first thing to get cut from the schedule is Mom’s workout in order to make time for all of this stuff. Or worse yet is picking up drive-thru for dinner as opposed to a meal you’d make yourself to “save time”.

The good news is that your kettlebell routine can be done at home in about 20 minutes. Waking up just a little before you have to get the kids up and sneaking your workout in first thing in the morning may be the most important thing you do all day. Just that little bit of physical activity in the morning starts revving up your metabolism as well as jump-starting your energy reserves to give you more momentum for the whole day ahead of you. We keep our kettlebell by our bed and workout in our PJ’s — no trying to look half-way decent to go to the gym or schlepping the kids to the gym only to find out that their Kids’ Club is full so you won’t be able to go get your work-out on.

As for unhealthy, quick-fix dinners – here’s where that crock-pot your mother-in-law got you actually becomes useful! The crock-pot is a great way to put some on-hand ingredients together and by the time you’re home from work, dinner is ready. And crock-pots just aren’t for pot roasts anymore. There are hundreds of super-healthy recipes using fresh veggies and lean meats that the whole family will love. Who doesn’t love a hot meal after a brisk autumn day? Here’s one of our favorite crockpot recipes:

Greek Chicken & Vegetable Ragout

6 servings, about 1 1/3 cups each

Active Time:40 minutes

(A good tip is to cut up the veggies the night before or buy pre-cut,  pre-washed veggies to save time!)


Total Time: 3 1/4-5 1/4 hours

Ingredients

  • 1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots
  • 1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 1/4-inch-wide wedges
  • 2 pounds boneless, skinless chicken thighs, trimmed
  • 1 14-ounce can reduced-sodium chicken broth
  • 1/3 cup dry white wine
  • 4 cloves garlic, minced
  • 3/4 teaspoon salt
  • 1 15-ounce can artichoke hearts, rinsed and quartered if large
  • 1 large egg
  • 2 large egg yolks
  • 1/3 cup lemon juice
  • 1/3 cup chopped fresh dill
  • Freshly ground pepper, to taste

 

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.

2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.

3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Make Ahead Tip: Cover and refrigerate for up to 2 days. Freezing is not recommended. | Prep ahead: Peel and cut potatoes; cover with water. Trim chicken thighs. Combine broth, wine and minced garlic. Refrigerate in separate covered containers for up to 1 day.

Nutrition Per serving: 355 calories; 11 g fat ( 3 g sat , 4 g mono ); 199 mg cholesterol; 27 g carbohydrates; 34 g protein; 4 g fiber; 629 mg sodium; 531 mg potassium.

Nutrition Bonus: Vitamin A (174% daily value), Vitamin C (36% dv), Potassium (15% dv)

SOURCE:http://www.eatingwell.com/recipes/greek_chicken_vegetable_ragout.html
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Carrot Patchs! A Healthy After-School Snack

Posted on September 22, 2011 by Jill & Renee

As Moms we know how tough it can be to get kids on board with choosing healthy foods instead of junk. Including kids in their own food prep is a great way to get them involved in making healthy choices now and as future adults. Here’s a great after-school snack recipe we found that’s quick, super easy and fun for the whole family!

Ingredients
  • Hummus (You can also use spinach-artichoke dip or any delicious dip!)
  • Baby carrots
  • Curly parsley
Instructions
  1. For each patch, spoon about 3 tablespoons of hummus into a small plastic cup (ours were 3-ounce size).
  2. Shortly before you’re ready to deliver the snack to the classroom, gather four baby carrots for each cup and use a toothpick to poke a hole in the top of each one. Insert a sprig of parsley into each hole.
  3. Then plant the carrots in the hummus. For a special presentation, you can place the cups in mini terra-cotta pots that the kids can take home and use to start veggie seedlings of their own.
Source: Disney Family Fun Magazine. http://familyfun.go.com/recipes/carrot-patches-688927/
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Getting Kids to Eat Healthy

Posted on September 14, 2011 by Jill & Renee

The other night we were out to dinner with some of our closest girlfriends talking about staying on track with healthy eating as moms with kids who are picky-eaters. “I feed my kids three things: pizza, chicken nuggets, French fries,” was what one of our most healthy gal-pals revealed. The irony is that she’s making these unhealthy meals for the kids and trying to keep her own healthy diet on track! Let’s face facts, Moms: you need to set the tone for your kids’ healthy food choices! This isn’t always easy when kids turn their noses up at healthy dinners full of vegetables – - or even when your older, school-aged kids are being served processed, unwholesome food in their school cafeteria.  Here are some ways to start your kids eating healthy now so when they grow up, they’ll continue those healthy eating habits:
·    Be a Good Role Model. Kerry Neville, a registered dietitian in Kirkland, Wash., and spokeswoman for the American Dietetic Association, talks about how kids will only eat as well as you do! If you’re telling your son to have glass of milk at dinner while you’re sucking on a diet soda, expect your kids to do as you do – not necessarily doing what you say.
·    Plan Meals Together.  Let your kids help you make your grocery list! Let him or her select favorites in each of the food groups, emphasizing dairy, whole grains, fruits, vegetables and lean protein. Also encourage your kids to create their own meals–like a whole grain pasta with veggies and shredded chicken.
·    Talk about Nutrition.  This can be tough with kids of any age because all they know is something tastes good and they want to eat it, never mind the calories, sugar and fat content! Yet by discussing basic nutrition, such as why it’s acceptable to have only one sugary treat a day, you’ll help educate them about different food groups.
·    Respect Likes and Dislikes. Any Mom knows it’s impossible to get a kid to eat something they don’t like. Instead of fighting their picky taste buds, learn what they like and don’t like and plan meals accordingly. If a child hates eating their broccoli because it tastes gross — find another vegetable they prefer. A food processor is a great tool in helping to sneak in hidden vegetables to your kids’ diet. Making marinara? Why not puree some cauliflower and put it in your sauce!
·    Stock the Fridge & Pantry with Healthy Options. Stocking up on fruits, vegetables and whole grains will make it much easier for children to choose the right snacks. If there’s not unhealthy garbage in your cabinets, you won’t find it in your kids! Put our some carrots and dip when making dinner to ward off hunger or a bowl with some bananas or apples on the counter will help your kids reach for better snacks.
·    Appeal to Their Interests. Though kids are often uninterested in healthy eating, you can engage them using terms they understand. For instance, talk to your younger kids about healthy foods being like fuel for a car: if you put bad fuel in, the car won’t work. Or for your older kids, talk about how healthy foods will help them perform better athletically and keep their physique.

These efforts to help your kids eat better are good tools for helping you plant the seed of good health in your kids. Kids won’t always make the best food choices when they’re not with you, but laying the foundation at home while your kids are young will help them to become strong, healthy adults!

Source: Ruiz, Rebecca. “How to Get Kids to Eat Healthy”. Forbes. Aug 24 2009. http://www.forbes.com/2009/08/24/school-lunch-healthy-lifestyle-health-kids-healthy-snacks.html.
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Motivation Tips for Moms

Posted on August 25, 2011 by Jill & Renee

Ask any Mom you know and she will tell you that between kids, working and keeping a house together is a lot of work!  She’ll also tell you that it can be tough to keep focused and motivated just getting through each day. The good news is there are things you can do to help keep yourself inspired to keep on doing your best in your role as Mom, in your health and in yourself!

Motivation determines what you do and how you do it.

Keeping this in the front of your mind will help you to better focus on why you are doing what you do. As Moms ourselves we know that sometimes after staying up all night with the baby, organizing the closet may be the last thing at your to-do list. Ask yourself what keeps you motivated? Is it preparing a healthy meal as opposed to grabbing fast food after work? Is it getting up an extra half hour early to do your kettlebell routine? Or it even locking the bathroom door and having a hot shower to unwind?

Make a List: Write down your chores, work tasks and even short-term and long-term goals.  This will help you stay focused throughout the day and you’ll  know what you still need to accomplish. Seeing the list of things you have done, can help you feel like you have met your goals and motivate you for the next day.

Don’t procrastinate: Avoiding a chore or task does not help you reach your goal – it just makes you feel worse about not doing it which will only lead to more stalling!  Many times, those who procrastinate will not get the job done at all or will feel rushed at the last-minute. Nike was right when they said, “Just do it”.  Once you do it, you’ll be able to let go of all the anxiety around doing it so you can focus that energy on more positive things!

Talk about it: Keeping your concerns or feelings inside can lead to reduced productivity. Talk about what is on your mind to a friend, a spouse or even in a journal. Many moms see the benefit of blogging or posting on Facebook as a way of expressing concerns with others. (Check out Kettlebell Moms on Facebook –we love hearing from our Moms!)

Eat right: Eating right can also help you stay motivated. Junk food will make you feel sluggish and instead of conquering those jobs, you will really want an afternoon nap. Eat a healthy breakfast, drink plenty of water and eat those veggies! Vitamin supplements such as a B-Complex can also help keep you energized throughout the day. We recommend Isotonix B-Complex because of its ability to be quickly absorbed.

Exercise: Exercise is a great way to help you reach your goals, even if it is a little amount each day. Your daily kettlebell routine can help clear your mind and think well during the day. Exercising actually gives you energy,  stamina and mental clarity!  You will feel better and be more motivated to get those chores done.

Expect imperfections: Accept that you simply don’t have the time and/or energy to accomplish all of your tasks or goals each day.  Imperfections are 　a part of life and no one is perfect (including you!). In addition, no one should be “super mom”. It is ok to buy healthy store-bought treats for the school party ! No one is perfect and if you expect perfection in yourself and in others, it will be near impossible to reach your goals. It is also ok to say no or to ask for help when you need to.

Let go of stress: Stress can sometimes motivate us to do things. When the holidays are coming, everyone feels stressed enough to get out and get that holiday shopping completed. However, putting yourself under stress each and every day is not healthy, nor will it inspire you. Stress can put you in a greater danger for depression and other health issues.  Physical activity and meditation are great ways to just let go.

Get adequate rest: All moms know that sometimes sleep is hard to come by, especially when you are taking care of infants or sick kids. With a good night’s rest,  you’ll have better energy and y will feel more motivated during the day. If you cannot seem to make it to bed at a decent hour, try to rest during the day while the kids are napping or if you work, try to take a 20 minute snooze during your lunch break.

Reward yourself: Rewards can be a huge motivator for anyone. When it comes to your healthy lifestyle, avoid sweet or fatty foods as rewards for your efforts. A new book, 30 minutes of quiet time or even a new nailpolish are better ways to reward yourself for a job well done!

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Healthy Moms, Healthy Kids!

Posted on August 16, 2011 by Jill & Renee

“Get Fit For Your Kids, Get Fit For You” is our message to Mom that when you begin to make changes toward a healthy lifestyle, it ultimately means your kids are making those changes too. When they see you exercising at home with your kettlebell and making better food choices for yourself and for the family, it can stop the generational practice of unhealthy behavior. You have all the power Mom!

August means the kids are starting to head back to school and practices for Fall youth sports are already in full swing. Getting your kids involved in athletics at any age provides them with a solid basis to blossom into healthy adults. When we say, “Get fit for your kids, Get fit for you” it’s our way of letting you know that when you begin to make changes towards a healthy lifestyle, it ultimately means your kids too are making those changes.

Youth sports programs give kids the opportunity they need to increase their daily dose of physical activity. Sports programs get kids physically active — a significant step in addressing the steep rise in childhood overweight and obesity and ensuring a lifelong love of being physically active. Think childhood obesity isn’t an epidemic? Think again.

• Today’s children are likely to be the first generation to live shorter, less healthy lives than their parents due to obesity and other related diseases. 1
• More than 15% of the nation’s children between the ages of 6 and 11 are overweight, up from just 4% in the 1970s. 2
• One-third of American children and youth are either obese or at risk of becoming obese. 3
· In California, 17.6% of children over the age of 5 are overweight. 4
• The cumulative lifetime risk of coronary heart disease is likely greatest among those who are persistently overweight throughout their adolescent years.5
• Approximately 300,000 deaths a year in the US are currently associated with overweight and obesity. 6
• Obesity-related health expenditures have accounted for an estimated 25% or more of national health care spending growth between 1987 and 2001. 7
• In 2003, 240,000 California adolescents reported that they get no physical activity, up from 158,000 in 2001. The proportion of adolescents who are inactive also rose significantly, from 5.2% in 2001 to 7.3% in 2003. 8

Kids who are physically active are better able to ward off health problems such as diabetes, heart disease, and stroke.9  Participation in sports and exercise also help to boost kids’ self-confidence, problem-solving skills, and their ability to work with others. Sports programs also encourage your tween and teens to resist peer pressure and make better life decisions.

• Adolescents who participate in greater levels of physical activity are less likely to smoke, or they smoke fewer cigarettes.10
• Female athletes in grades 9 through 12 are less than half as likely to get pregnant as their non-athlete peers, and they tend to have higher self-esteem and more positive body image.11
• High school athletes are less likely to use cocaine or psychedelic drugs than non-athletes.12

Getting yourself as a parent on track to a healthier lifestyle has such positive effects on your children’s health.  It’s no secret that as a Mom you set the standard of living in your family. According to The Journal of Physical Education, Recreation and Dance, adults are more prone to engaging in physical activity if they took part in organized sports as kids. 13 Helping your children to make healthy and active choices now will continue to benefit them for the rest of their lives.

1 Davis, F. (2005). Action plan for halting the alarming trend of childhood obesity. Advances: The Robert Wood
Johnson Foundation Quarterly Newsletter, 2, 1-2.
2Ogden, C; Carroll, M; Curtin, L; McDowell, M; Tabak, C; and Flegal, M. (2005). Prevalence of Overweight and Obesity in the United States, 1999-2004. JAMA; 295: 1549 – 1555.
3 US Department of Health and Human Services (2003). Pediatric Nutrition Surveillance.
4 Freedman, D; Kettel, L; Dietz, W; Srinivasan, S; and Berenson; G. Relationship of Childhood Obesity to Coronary Heart Disease Risk Factors in Adulthood: The Bogalusa Heart Study. Pediatrics 108.3 (Sept 2001): 712.
5 United States Department of Health and Human Services. Overweight and Obesity: The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity. Washington, DC: USDHHS; 2001
6 Schwarzenegger, A; Belshe, K, and Shewry, S. (2006). “California Obesity Prevention Plan: A Vision for Tomorrow, Strategic Actions for Today”. California Department of Health Services.
7 Levi, J; Segal, L, and Gadola, E. (2007). F as in Fat: How Obesity Policies Are Failing in America. Trust for America’s Health.
8 California Department of Education. 2007 California Physical Fitness Test: Report to the Governor and the Legislature. Retrieved 9/5/08 from http://www.cde.ca.gov/ta/tg/pf/
9 Levi, J; Segal, L, and Gadola, E. (2007). F as in Fat: How Obesity Policies Are Failing in America. Trust for America’s Health.
10 Rodriguez, D. and Audrain-McGovern, J. (2004). “Team Sport Participation and Smoking: Analysis with General Growth Mixture Modeling.” Journal of Pediatric Psychology 29(4), 299-308.
11 The National Campaign to Prevent Teen Pregnancy (2008). Not Just Another Single Issue: Teen Pregnancy and Athletic Environment.
12Naylor, A.H., Gardner, D., and Zaichkowsky, L. (2001). “Drug Use Patterns Among High School Athletes and Non-Athletes.” Adolescence, 36(144): 627-639.
13 “Youth sports participation leads to active adulthood.” JOPERD–The Journal of Physical Education, Recreation & Dance 75.4 (April 2004): 20(1)
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Maple Syrup: It’s not just for Waffles!

Posted on August 4, 2011 by Jill & Renee

As Moms we know how much our kids love pancakes, waffles and French toast dripping with maple syrup. Our initial reaction may be to limit how much sugar our kids take in – always an uphill battle with kids! The good news is that new research suggests that maple syrup may actually have a medicinal value.

Researchers at The University of Rhode Island analyzed over 20 compounds in Canadian maple syrup that are good for your health; 8 of these compounds have only recently been discovered. Maple syrup contains naturally-occurring zinc, thiamine and calcium as well as elements having an anti-bacterial, anti-cancer and anti-diabetic properties. (1) Manganese is also found in high concentrations of pure maple syrup which is essential for a healthy immune system as well as keeping our healthy cholesterol in check. (2)

The process by which maple syrup is made concerns the sap inside the bark of the sugar maple tree. This tree’s constant exposure to sunlight helps create the sap needed to make syrup.  Researchers speculate that when the tree is tapped for its’ sap, the tree secretes phenolics (good-for-you antioxidants that are also found in fresh berries) to defend itself against the sap removal. Ultimately these phenolics end up in the sap and are highly-concentrated in maple syrup itself.

When choosing a maple syrup look for a local brand and organic if possible. There are different types of maple syrup: Grade A light amber (light maple flavor), Grade A medium amber (mild maple flavor), Grade A deep amber (full-bodied maple flavor, and Grade B dark syrup (deep, robust flavor). Grade B is often called for in recipes as well as detox diets. The grades simply refer to how much light is able to pass through the syrup; the grading system itself comes from days gone by when maple syrup was the only means of obtaining sugar. The clearer the syrup, the less maple flavor is a good rule of thumb. (3)

Maple syrup as an all-natural sweetener is great in recipes and we love it in our coffee in the morning. Choosing natural sweeteners over processed sugars or sugar substitutes is a step in the right direction for your health and the health of your family.

 
(1) Sechrist, Linda, Ed. “Sweet Medicine”. Natural Awakenings: San Diego Edition, March 2011. 21.
(2) “Maple Syrup”. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115
(3) Montcalm, Robert. “Grade A Maple Syrup is Better than Grade B, Right?”. http://ezinearticles.com/?Grade-A-Maple-Syrup-is-Better-Than-Grade-B,-Right?&id=3823943
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