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.