Yesterday marked the final day in the Fed Up 10 Day challenge. I successfully completed the challenge, learning many things along the way.
I did feel different being sugar free. At first I was irritable and when that passed, I was more energized and slept much better at night.
I learned that sugar is literally in almost everything. The biggest part of this challenge was finding things that were truly sugar free. There is sugar in sausage links bought from the butcher, there is sugar in garlic salt and season salt bought from Costco, and in frozen sweet potato fries, and everything that is even the slightest processed.
When cutting out all the added sugar, fruit and food in general tastes so much sweeter.
My kids truly are addicted to sugar. During this time when we had limited amounts of sugar at home, they went crazy when given the option of having it at other places. They couldn't get enough.
I also learned that condiments contain a ton of sugar! 

I think this challenge has changed my relationship with food. I find myself eating less. I think a lot of that is because you can't just have whatever you want when you want it. I find that planning is required to eat sugar free with a family. We found ourselves getting creative with recipes and treats. When not having a sugar choice, I didn't have any complaints from my kids. They would gladly eat what we had and ate a lot of fruits.

Now knowing that females should only eat 20 grams of sugar a day, I will make sure I eat below that range. I am sure I can easily get up to that number by eating fruits and finding it in places least expected. After going 10 days without processed foods, I plan to continue that for the long haul. Going into this, I really thought I would want to use honey and agave after the 10 days but after 10 days, I don't have the sweet cravings or need to incorporate it back into my diet.

I highly recommend everyone giving it a try. 10 days goes fast. If you are not ready to go sugar free, try to cut out one processed or sugary item a week.

MM- A day of Rest

Although I am not officially training for my marathon yet, I am training very hard and getting into a great rhythm of running and lifting. I have found a nice balance. I am now on summer break from school so my workout routine is always at its best, as I can always find a way and time to fit a workout in during the summer.
My biggest struggle right now if giving myself rest. I have not taken a day off from working out in a long time. Sometimes, I will skip lifting and just run or I will skip running and just lift. I have been justifying those as my rest days. I hit a point yesterday where my body screamed for a rest after I completed 9 miles and then lifted for an hour. Mentally, it is hard to listen to my body and stop. I gave myself permission to take today off. I enjoyed a lazy morning instead of my usual cup of coffee and then out the door for a run. I even ate breakfast and had all intentions of not running. After cleaning up from breakfast, I just couldn't justify not doing anything. I decided to go for a short and slow run. I even pushed Tate in the stroller to slow me down. We ended up going 3.5 miles. I felt like I took it slow and it actually felt good to loosen my muscles up by running. At least I would be taking the day off from the gym!
My newest challenge is going to be letting myself stop and rest here and there when I need to.

Happy Summer!

Memorial Day marks the unofficial start to the summer. We just so happened to have started our summer break from school. As we settle into the summer, we start to define our routine and get into a rhythm. While developing this routine, I have asked the kids what they want from this summer. Not only do I want them to tell me where they want to go and who they want to arrange summer activities with, but what they want to accomplish this summer overall. I have asked for a physical goal, a scholarly goal, food ideas, places for the family to visit, ideas for outdoor activities, and of course the fun kid things they want to do.
Before coming up with their individual lists, we talked about ideas for each of these categories.
Physical Goals- participate in a family fun run, ride bikes to a specific destination, participate in a swim meet, practice soccer x amount of days and so on.
Scholarly Goals- read x amount of books, a certain series, read x amount of minutes/day, keep a journal, memorize math facts, etc.
Food Ideas- I think it would be fun for the kids to come up with signature dishes  or smoothies that they create, have assigned days for each kid to participate in making meals, take the kids grocery shopping and let them pick out their own healthy snacks.
Places for the Family to Visit- We searched local tourist attractions for our state. These would be great day trips. The kids looked through a list of them and came up with what they thought would be the most fun.
Outdoor Activities- Rent a boat, fishing, build a tree fort, lemonade stand, slip n slide, hikes, river fun.
Fun- Water park, play dates, amusement park, mini-golf, movies
I worked with the kids to make the list to make sure the ideas were realistic. We have our lists posted and will check them off as we go.
I made a family list as well. I feel like it is so easy to get in rut during the summer. We strive to go on a family outing a week and many times we always go to the same few places. I feel like having the list to refer to will help us do more and accomplish more.

approaching the half way mark

Tomorrow will be the half way mark for my 10 day sugar free challenge. Half way through, I wanted to share my feelings. There are a couple of things that I have noticed. I don't think my body went into shock or had huge withdrawals because I really didn't eat a ton of sugar to begin with. It was hidden in foods I ate and I definitely consumed some sugar on a daily basis but I wasn't eating candy and desserts or drinking sugary beverages.
 First, I am sleeping better at night than I have in a really long time. I feel I fall asleep really quickly and sleep solidly through the night. I have always been a light sleeper and find myself tossing and turning a lot at night but that hasn't been the case the last few nights. The first three days, I felt pretty lethargic during the day. Today was the first day that I didn't feel that way. I was really energized and still am.
My appetite has changed. I find myself eating less and eating smaller portions throughout the day. I am more conscious about being full. This to me seems weird but if sugar is addictive I guess this could make sense.
I am also eating a lot of fruit- not because I crave the sweets but I do snack and cutting out the processed snacks, that is what I am left with. I am glad that I took this challenge on! I look forward to what the second half brings.

Favorite sweet snacks and treats

Frozen bananas- plain or sliced with almond butter

Paleo Fudge- 1 cup almond butter, 1/3 cup melted coconut oil, 2 tbsp. chia seed, 1 tbsp. cocoa powder mix, put in wax paper lined pan, freeze






fruit and nut balls-  1 cup almond flour, 1 cup dried dates or apricots, 1/3 cup coconut flakes, 1 tbsp. chia seeds, 1 tbs. cocoa powder if desired. Put all ingredients in a food processor. Once mixed roll into balls. Store in the refrigerator.
 

popcorn- pop your own or make sure there aren't any added ingredients. I like mine with coconut oil and a little salt.

Just Fruit- dried fruits

cacao nibs

almonds
Can make your own trail mix with the above

cottage cheese with fruit

smoothies- skip adding yogurt and just use fruits

fresh squeezed juices- orange carrot has been a favorite combination

Kids Movement

I am so very fortunate to work at a school and in a district where movement is still a huge priority for children. I have heard so many stories where recess and PE are being cut or reduced in school schedules. This year, my school focused on movement. Classroom teachers incorporated 30 minutes of movement into their daily schedules and we held school wide movement once a week as well as participated in the 100 Mile Club school wide this year. As the year is coming to an end, I have the opportunity to reflect on the year as both a teacher and a parent. I have seen the research in the past that connects achievement and behavior with movement and this year I was able to live it.
A highlight for me as a teach and parent at my school was the 100 Mile Club. I saw my students set goals, physically improve, build endurance, and develop bonds through this club. As a mom, I was able to run with my daughters and share my passion with them. It was such an amazing way to start the school day. I learned this year that my 8 year old will tell me all the world's problems and joys on runs.
Last week, the running came to an end for the school year and each child and teacher was recognized for their accomplishments. The smiles on the kids faces and the excitement to attain even more goals next year was amazing. I encourage everyone to implement this club at your child's school or even at your workplace. If it is not a possibility, I encourage you to get moving with your children! It is amazing to see the positive relationships, academic achievement, and health benefits!
        100mileclub.com

A very special thank you to our fabulous PE teachers for bringing this program to our school and all the work they put into making it what it became! 

MM- Growth

Last week was the first week that I felt I was starting to make growth with my running- both mentally and physically. This training is really quite the journey. The first part of the journey for me was making the commitment and developing mental strength. I think I got there pretty quickly. The next part of the journey is where I am right now. It is all about progress and growth. I feel that in the month and a half since I have committed, I have made tremendous growth. Starting out, my daily runs were 2 miles. Last week all of my runs were at least 4 miles. I decided to run the same route everyday. It was really neat for me to see my time improve each day and the hills seem less steep. It made me think how incredible it is to have so much growth in a week.
Goal setting has been huge for me too. I have learned that I really don't want to let myself down and that I am very competitive with myself. If I set a goal, I really push myself to achieve it.
At this point, I truly believe that anyone can join this journey on any level. It starts with an idea which generates a commitment and mind set. Then with time and goals, growth happens.I look forward to the rest of this journey!

10 Day Sugar Free Challenge

I have not been able to see Fed Up yet but have been following all the buzz and have seen bits and pieces of the research and statistics that the documentary shares. The most interesting part I have seen so far is the brain scan comparison of the effects of sugar compared to cocaine. They are pretty similar. Sugar is said to be the most addictive substance out there. Not only does it have huge effects on the brain and body, but it also contributes to the obesity epidemic in our country and the increase in diabetes.
The Fed Up Challenge is to eliminate all sugars for 10 days. This includes honey, agave, and all artificial sweeteners. Within a couple of days, you should start to feel a difference and within a couple of weeks the cravings for sweet things should go away.
I decided I was ready for this challenge. I am lucky to have my husband join as well as my good friend. I think it's easier to do it together so we can encourage each other and also hold each other accountable. I know it is easy to justify a slip or a sneak when doing it by yourself. The kids get to participate by default too. In my opinion, if I am taking this challenge because of how addictive and bad sugar is, my children should be part of it too. My biggest challenge going into this was coffee creamer. I really didn't think I ate much added sugar but I know my coffee creamer and lattes are full of sugar.
The first part of the challenge was to go to the store and stock up.  This led to reading many labels and realizing that sugar is in just about everything. I have made peace with the idea that we will be eating meat, fruits, veggies, dairy, and nuts for the next 10 days. For the kids, fruits will be a big deal. I also got apple sauce and dried fruits with no added sugar to experiment with baking.
The first day was a success! We started our day with protein banana almond pancakes and a berry smoothie. For lunch, we had omelets. Dinner consisted of hamburgers and bison hot dogs (I checked the label and they did not have sugar added), fruit salad, and potato salad made with sweet potatoes and olive oil. I didn't find myself snacking much today. Coffee with plain half and half doesn't taste the greatest but the coffee still does the job.
As I go back to work tomorrow, I think it could get more challenging. I am all in though! My hopes is that after the 10 days, I can remain sugar free but add honey and agave back into the mix for baking purposes.

http://katiecouric.com/features/take-the-fed-up-challenge/

Protein Banana Almond Pancakes
2 cups almond flour
One scoop protein powder
1 smashed bananna
1tsp baking powder
1 egg
1 cup milk
1 tbsp coconut oil

Mix and cook on griddle. They will be crumbly. 

Berry Smoothie

4 oz carrot/orange juice(I prefer fresh squeezed)

1 banana

1 cup frozen organic berries

blend together! 

 

Food Revolution Day- Eat this not that

Happy Food Revolution Day! To me this is a great day to teach, evaluate, and make sure you are making good food choices, eating real foods, and cooking from scratch. We live in such a processed food world, but it is so easy to get back to the basics and eat real and healthy and I promise your kids will be so much better off for it.
I have compared different types of mac n cheese nutritionally. It is quite the eye opener. I didn't even look at all the additives dyes and chemicals in Kraft but only compared calories, sugar, fat, sodium, and protein.

 It is always an eye opener to read labels and to compare. Annies mac n cheese is a quick part of a dinner at our house at times. I think it is ok to make it a side where kids are only eating a portion and not just eating the entire box with nothing else.
 We make homemade mac n cheese at times too. Looking at the nutrition of that, the butter and the cheese add a lot of calories and fat. When we make it, we just use a tablespoon of butter and half the cheese. It's not as creamy and comforting with the tweaks in the recipe but still tastes good and has the same flavor.

 My other favorite swap is for chicken fingers. I grew up on chicken fingers! Instead of getting them super breaded and fried at restaurants or in the freezer isle, buy boneless/skinless tenders, soak them in egg, roll them in almond flour and coconut. Cook them in coconut oil. 

Most importantly it is fun to include the kids in the process. Let them get their hands dirty, learn what they are eating, and even teach math, science, and reading while doing it!

Annies macaroni and cheese

Nutrition Facts

Calories in Annies macaroni and cheese

Serving Size: 1 serving

Amount Per Serving

• Calories 280.0
• Total Fat 4.0 g
• Saturated Fat 2.0 g
• Polyunsaturated Fat 0.0 g
• Monounsaturated Fat 0.0 g
• Cholesterol 10.0 mg
• Sodium 530.0 mg
• Potassium 0.0 mg
• Total Carbohydrate 47.0 g
• Dietary Fiber 2.0 g
• Sugars 5.0 g
• Protein 10.0 g

• Vitamin A 0.0 %
• Vitamin B-12 0.0 %
• Vitamin B-6 0.0 %
• Vitamin C 0.0 %
• Vitamin D 0.0 %
• Vitamin E 0.0 %
• Calcium 0.0 %
• Copper 0.0 %
• Folate 0.0 %
• Iron 0.0 %
• Magnesium 0.0 %
• Manganese 0.0 %
• Niacin 0.0 %
• Pantothenic Acid 0.0 %
• Phosphorus 0.0 %
• Riboflavin 0.0 %
• Selenium 0.0 %
• Thiamin 0.0 %
• Zinc 0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Kraft Macaroni & Cheese Dinner

Original Flavor, Family Value Size

mac and cheese

D+ Grade

389 Calories

Nutrition Facts

Serving Size 1 cup (68 g)

Per Serving % Daily Value*

Calories 389

Calories from Fat 166

Total Fat 18.5g 28%

Saturated Fat 2.9g 15%

Cholesterol 15mg 5%

Sodium 563mg 23%

Carbohydrates 45.7g 15%

Dietary Fiber 1g 4%
Sugars 5.8g

Protein 9.7g

Vitamin A 15% · Vitamin C 0%

Calcium 15% · Iron 10%

Read more: Calories in Kraft - Macaroni & Cheese Dinner, Original Flavor, Family Value Size | Nutrition and Health Facts http://caloriecount.about.com/calories-kraft-macaroni-cheese-dinner-i242213#ixzz31tVD7w3q

Ancient Harvest Mac & Cheese

C Grade

233 Calories

Nutrition Facts

Serving Size 2 oz (57 g)

Per Serving % Daily Value*

Calories 233

Calories from Fat 18

Total Fat 2g 3%

Saturated Fat 0.5g 3%

Cholesterol 3mg 1%

Sodium 409mg 17%

Carbohydrates 50g 17%

Dietary Fiber 4g 16%
Sugars 1g

Protein 5g

Vitamin A 0% · Vitamin C 0%

Calcium 6% · Iron 9%

*Based on a 2000 calorie diet

Ancient Harvest Mac & Cheese Calories and Health Benefits

Read more: Calories in Quinoa - Ancient Harvest Mac & Cheese | Nutrition and Health Facts http://caloriecount.about.com/calories-quinoa-ancient-harvest-mac-cheese-i295106#ixzz31tVoYU20

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quinoa Ancient Harvest - Gluten Free Pasta - Rotelle, 2 oz dry	205	46	1	4	4	1
Butter - Unsalted, 1 cup	1,628	0	184	2	25	0
Milk - Fatfree Milk, 2 cup	180	26	0	16	240	24
Cheddar Cheese, Sharp - Tillamook, 2 container (8 oz (28 grams) ea.)	1,760	0	144	112	2,720	0
Add Ingredient

Total:	3,773	72	329	134	2,989	25
Per Serving:	629	12	55	22	498	4

Marathon Monday- Running out of your comfort zone

 As a mom I feel like I am always pushing my kids out of their comfort zones. With every new activity, sports game, or social situation it is always unknown and awkward for kids. As parents, we push them and help them through and we know they grow from each situation. It is difficult to push our children through at times but very rewarding to see them over come fears and grow as individuals. My oldest daughter struggles with this the most. She gets very comfortable and has a hard time with the unknown and new situations. But it is my responsibility to help give her the strength and skills to muster through.
Now that I am an adult, it is even easier to stay within my comfort zones. It isn't very often that we are forced out of these areas. We may choose to step out at any time but it is usually our choice. Most times we go with the known and expected.
I wasn't able to go for my long run yesterday so I planned on it today. I have found that I have already gotten into the comfort zone of my training. I have my set schedule, planned runs, and "safe" routes. I always know what to expect and am mentally prepared for my runs. Today I walked out of my house and just decided to run. I wasn't sure where I was going or how far I was going. I just ran. While running, I realized I was leaving my comfort zone and I had let my guard down. It was a very liberating feeling. I didn't bring a watch with me so I had no way of tracking my pace. I wasn't stressing about being faster. While running I felt free.
I realized that signing up for a marathon is very much out of my comfort zone. I am not one to just run for the sake of running a marathon. I want to do well and be pushed to my limits. I have worked harder in the last month working out and running than I have ever done before. I need to remind myself with every run and workout to make sure I am pushed out of my comfort zone- try a new route, add in a new exercise, lift heavier, workout longer, and run faster. With this mentality, my goals will be met.
I encourage everyone to recognize what is within comfort and step out every once in awhile!

Happy Mother's Day!

Happy Mother's Day to all the moms out there. Being a mom is definitely a very challenging and rewarding role. Everything we do as moms has the potential to change our children's lives for good and bad. There is no how to guide to refer to or undo button when we realize we have done something wrong. So many of the rewards that come with this role are intrinsic.
I wanted to be a mom for as long as I can remember. Nine years ago, I had my first daughter and didn't have any idea what I was doing. I learned and grew with every milestone and did it so very different with each child. Everyday is a new challenge and something unexpectedly comes our way. Just when we think we have something figured out and we get in a rhythm it all changes again.
Throughout my time in this role, I have learned to appreciate every single second because you will never get it back. Good or bad it is always a moment that brings us closer, teaches us, or helps us grow. I have learned to be forgiving of myself and of my children. I have learned to depend on others for advise, laughter, a listening ear, company, and an extra hand. I have learned so much about myself as I see characteristics of me in my children. I have learned to make mistakes so we can overcome them and that is ok to not always have all the answers.
Mother's day to me isn't about a card, flowers, or brunch but about the time I have with my kids. It usually turns out to be an ordinary day full of chaos and tantrums but it allows me to reflect on my role and appreciate how lucky I am to have 3 amazing children by my side everyday.

Marathon Monday- Finding the time

When people talk about working out, the biggest complaint seems to be about time. There just isn't enough time in the day for everything and, unfortunately, workouts are usually the first thing cut out. It doesn't have to be that way though. And fitting those workouts in can relieve so much stress and give you some much needed you time to manage all that other stuff.
Over the last month, I have been able to fit an average of 30 miles/week in, lift 4-5 times a week for an hour, do a fitness club with coworkers, teach full time, run a house and family, and have my husband gone on over time and regular work more than he has been home. We also have the activities of three kids to manage and all of that homework and those house/yard spring projects.
It can be done and I don't find myself cutting out anything I truly miss. My days are busy and I don't stop much, but it can be done.
I think an important step is to sign up for a competition. These days, it seems like any race or event you sign up for costs a ton. Having that date on the calendar is really going to push you and motivate you.
Be flexible. Although there is an ideal time to run and work out. When you are balancing everything, you don't always get to do it at the ideal time. Sometimes I run at 5:00am, other times my run doesn't get fit in until after dinner at 7:00pm. My best runs aren't when I have a full stomach. But I still get the miles in and feel better for it!
Think of idle time and figure out how to incorporate workouts in to it. My time was during soccer practice. I am stuck at a park for an hour. I take advantage of that time and run around the park or do circuits. I still get to watch the kids practice but I get my workout in.
Don't have a workout schedule but have goals. My goals are to get 4 listing workouts in a week and have one day for a long run, and run at least three miles on all the other days. Ideally, it would be nice to devote Sundays to my long runs but with my husbands work schedule, I can't commit to that each week. Some weeks it will be on Saturdays and others on Mondays but I will still get that long run in. It would be nice to lift 2 days, take a day off and lift 2 more. But again life gets in the way so sometimes it is 4 days in a row.
Don't stress about it. Know that workouts aren't always going to go according to plan. But don't stress out about it and forgive yourself as long as they eventually balance each other out.
Split workouts up. Sometimes, I will be able squeeze 2 mile sin to one part of my day and another 2 into a later part of my day. It's ok as long as I get one uninterrupted long run in each week.
If the desire and commitment are there, the time is available!

Positive Parenting

A few years ago, when I started teaching at the school I currently teach at, a parent commented on how the teachers at our school do a great job saying positive things to the students instead of constantly harping on them. Instead of don't run in the halls, we say let's remember to walk. Instead of saying no talking, we may remind to use a whisper or working voice. This still holds true at school. I have always found that students respond better when talked to in a positive way or when given an alternative instead of a reprimand.
Recently, I felt like I was constantly telling my kids no and don't. It would always turn into an argument and we would all get frustrated. It suddenly dawned on me that I should try being positive with my responses instead of constantly telling them no. Boundaries and structure are huge to me. My kids have always had boundaries and rules which they stay within pretty well. I knew while becoming more positive, I still had to have clearly defined boundaries.  I was a little worried but thought it was worth a try.
It started last Saturday at the girls' soccer games. Tate and Ella wanted to play at the park. Instead of saying no and being asked why and going into the whole conversation of how we have to watch Maya, I said right now we need to cheer for Maya. The conversation just ended there. Later Ella asked for more pizza. Instead of saying no, I said you already had some, now you can have fruit.
Just by eliminating the word no, arguments and defiance have decreased in our household. I find that I feel better as a mom because I am not always saying no and defending my reasons. I really haven't changed what I say but I just get rid of the negative words.

Activity and Recipe- Park workout and apple sandwiches

My kids love to go to the park! It is interesting to watch what other parents do at the park. Some hover over their kids ready to catch every fall, others sit on the bench and are completely engrossed in their phones, some hang out with other parents, and others play with their kids. I have done all of the above.
As my kids got older and were able to play with each other and more independently, I found my involvement to be less and less at the park. It's not that my kids don't want me to play with them, they just don't need me to anymore.
Now that it is spring and we are spending more and more time at the park, I have decided to join in their play time again or use the playground equipment to get a bonus workout in.
Some days we just simply play tag or groundies together. Running around, sneaking past, and climbing all over the play ground can be a simple workout in itself. Other days, I actually do a full body work out using the equipment. I can do inverted push ups, pull ups, side steps, ladder squats, handstand push ups, monkey bars, box jumps, dips, hanging leg lifts, lunges and push ups on the swings and of course cardio. It's a great way to get fresh air and make everyone in the family happy!

Next time you go to the park with your kids, play just like a kid. Have fun and get an extra work out it. Play tag or complete an obstacle course on the play equipment. Children of all ages will have fun!


Apple Sandwich snack for after the park

Core an apple
Slice apples into 1-2 inch slices.
spread peanut butter or almond butter on apple slices
top with raisins, chocolate chips, nuts, honey or sprinkles. 
1 apple can usually be shared between 2 or us

We like to eat our as "open faced sandwiches" but you can top with another apple.