In the fall of 2010 I ran my first 5k, 3.1 miles. In the fall of 2011 I ran my first half marathon, 13.1 miles. During this time I lost weight, had more energy, ate better, slept better, and gererally felt better. More importantly, my husband, who has struggled with his weight, began making more healthy food choices and even began running. My then 3 year old decided that he wanted to run, and has participated in 2 quarter mile fun runs. My healthy practices influenced my family to make better decisions.
Mom sets the example for the rest of the family. As I test and review clothing, nutrition, activities, etc. that support a healthy happy lifestyle; I'd like to share info and promote fitness and wellness in families.
After an extremely long weekend filled with Tee Ball clinics, laundry, batting practice and a game of catch in the yard, laundry, dinner and an evening with friends, wine, Mass (which was more wrangling 2 boys who went to bed too late), bubble wars, laundry, races at the park (Paddy's, I'm still on the disabled list), dinner and finally sitting down to finish folding the laundry, I am just too exhausted to write anything worth reading. Sorry.
However, tomorrow is check-in day for the Fit Friends...Which includes my own weigh in and measurements. Can't say that I'm thrilled at the thought of trying to stretch the measuring tape around my widening behind after 5 weeks of no running.
Today was my first run back. I was allowed to do 1 18 minute mile. I took my 4 year old Paddy out with me. We had had a rough day, I figured we could use some alone time. Plus, he's been itchin' to do a mommy run since he signed up for the Healthy Kids Running Series.
We started out slow, steady, and pretty quiet. I asked him about his day and his friends. At first he just said "fine" and "ok". But after we passed the quarter mile mark, he started to open up. Maybe he was just tired of my questions. He told me about a friend he has that doesn't have anyone to play with, so he always plays with him even though he doesn't like the games. I have to admit, I was impressed. I had no idea my loud, obnoxious, 4 year old, who laughs about butts and boogers, was so intuitive and sensitive. Around 3 quarters of a mile, he asked me why I was so angry and yelled a lot (boy, did that feel bad). I told him that when he doesn't listen, I feel like yelling is the only way to get his attention. I explained that when I ask him to do something 3 or 4 times and don't get a response it makes me very angry because I feel ignored and disrespected. He said that he wanted to do his own thing and sometimes I should let him. He may be right, but he's also only 4. We came to the realization that when he doesn't listen it hurts my feelings, and when I yell it hurts his. And we're both going to try to do better.
Oh and we ended up doing 1.25 in 20:30...I may have gone a little further and a little faster that advised, but it was worth it.
So, you know how we grew up hearing, "If your friend jumped off a bridge, would you do it too?" Why? Because kids copy what other kids do, plain and simple. With that in mind, Copy-Kids knew exactly what they were doing when they created "Copy-Kids Eat Fruits and Vegtables". They've won 2 awards (Dr. Toy & MACT) for this innovative video, and it's been added to the USDA's training materials database for pre-school nutrition. Not too shabby.
What is it:
A joy-filled video and an innovative tool for parents who want to get children to enjoy eating fruits and vegetables. Copy-Kids is a media company producing video that encourages positive habits in young children, by watching and copying other kids. Copy-Kids unique content — DVD, online and TV — helps parents get their children hooked on healthy and positive habits. Produced for children aged 6 months to 5 years, Copy-Kids innovative video is fun and compelling for both children and parents. Copy-Kids launched in January 2012 with our first DVD — Copy-Kids Eat Fruits and Vegetables.
The DVD features 12 x 7 minute chapters, one for each of twelve fruits & veggies:
bell pepper bananas oranges
carrots strawberries avocado
raspberries tomatoes apples
broccoli cucumber blueberries
Each chapters features several adorable and entertaining children aged 9 months to 4 years, eating with joy and delight. It’s a simple but revolutionary tool for parents who want their kids to develop a life-long habit of healthy eating. The DVD includes an on-camera discussion about healthy eating with renowned pediatrician Dr. Jay Gordon, plus a section of delightful outtakes.
What we thought: Copy-Kids was generous enough to provide me with a free copy to review. I have to be honest, when I sat down and started watching the DVD with Paddy (4) and Micky (2), I thought, "They will never sit through this. It's just kids eating." WRONG! They watched every single chapter then went back and picked out favorites. And even for days after, they were requesting specific fruits and/or veggies that they wanted to watch. OK, so they watched it repeatedly, what did it do?
Most of my readers know that my kids are pretty into their fruits and veggies, however...Paddy almost always eats only the minimal 3 bites when it comes to tomatoes. And Mick, though he'll eat cherry tomatoes by the pint, but he fights me with the broccoli and especially carrots. Well, no more. It started when Micky asked to watch the broccoli chapter, then asked for broccoli for lunch. Uh, sure! It seemed that they were actually intrigued by the chapters with kids eating the stuff that they weren't crazy about; and then were convinced to just eat them. Because kids copy what other kids do, plain and simple.
For more info visit PRWeb and Copy-Kids Press. You can purchase your own copy HERE. Or just enter the giveaway!
2 of my favorite things: Healthy weight loss and Coupons!
Anyone who doesn't know about Kirstie Alley's struggle with weight must be living under a rock. What finally worked for her? Dancing with the Stars!
Here's you chance to put it to the test. Grab the new Dancing with the Stars Cardio DVD and start shakin' your bootay! And do it with a $3.00 discount.
*This post may contain affiliate links. By clicking affiliate links you are supporting Running A Healthy Family.*
Save your time for more important things...Like Running!
Instead of hitting Walmart, hit the gym. Alice will bring your toiletries, snacks and paper products to you. You can find just about anything that you'd normally grab at your local discount department store. Save yourself the trip.
20% off your first order and free shipping!
*This post may contain affiliate links. By clicking affiliate links you are supporting Running A Healthy Family.*
Need an idea for a great Mother's Day gift? Turn Mom's favorite photo into a beautiful canvas. You can always forward the link to someone that may need a Mother's Day hint too!
*This post may contain affiliate links. By clicking affiliate links, you are supporting Running A Healthy Family.*
I've always been thrifty, but when I had my first son, I learned about the thrifty-ness of going green. For many people that first baby changes your thinking and opens you up to so many new things. Like how just staring at a chubby little face can keep you occupied for hours. Or when did counting bowel movements become important? Instead of what you'll be doing on the weekend, you think about what your munchkin will be doing in the future and how you'll get them there safely.
Speaking of "safe", I think that becomes the #1 concern, safe toys, safe clothes, safe food, safe medicine, safe house, safe world; because without all of those safe things, you may jeopardize your baby's health and future. We started thinking about what was going out of our house (trash), and what was coming in (food, cleaning supplies), and how that was going to effect the lives of our munchkins long term. Now, I'm not talking about throwing away our deodorant, or selling our car for a tandem bike, but cloth diapers were definitely on the table. After a little research, it turned out that a few little changes, swapping out light bulbs for CFL's, ditching harsh chemical cleaners, buying local, having more homemade food rather than store-bought, and of course cloth diapers, would make a difference for the planet, the kids, the health, and the wallet.
Who knows, maybe next we'll be riding bikes to work!
Read more...
So far we've upped the fruits and veggies by adding an apple, a banana, and a salad. We're staying hydrated, and cutting the processed junk. Each of those things are small steps in themselves, but put together, they make a big difference in your health.
This week we'll continue with all the good adds and still try to stay off the processed/take out foods...OK, yes, go ahead and have pizza night, but easy on the pepperoni. All good things, but why not take it one step further? Breakfast! I've talked about breakfast before and offered a few tasty ideas, but here are some more reasons to nosh bright and early:
Eating a breakfast that is high in fiber and low on the glycemic index gives you a physical and mental boost. EverydayHealth.com
Research studies tell us that people who eat breakfast are more likely to maintain a healthy weight. Shereen Jegtvig at About.com
Other studies have even linked healthy breakfasts with less chronic disease, increased longevity and better health. BeyondTheBend.com
By recharging your brain and your body, you'll be more efficient in just about everything you do. WebMD.com
Kids need to eat breakfast. You'll set the example by doing it yourself.
Me
Breakfast really can be as simple as a bowl of raisin bran with reduced fat milk, or even grab a yogurt and toast. Just eat something, that is not a toaster strudel!
No matter your level of fitness, Leisure Fitness has something for you!
Walking Wellness - As part of their Wellness Outreach Program, LF has developed this interactive, free seminar. Participants learn about the benefits of an active lifestyle and get to try out the cool, new treadmill desk.
ElliptiMINGLE - Bring your Elliptigo and join in a group ride and maybe a giveaway. Don't have one? Sign up now to reserve one. If you're not familiar, check out my first Elliptigo experience.
CPR Seminar - Pretty clear what this one's about!
Check out LF's May calendar and make your reservations before these events fill up!
As kids we were always just told, "Go outside and play." And we did. We made mudpies, played king of the mountain, created forts in the bushes, etc. By the time we came in, our knees were grass stained, there was dirt caked under our finger nails and streaked across our faces, and we were exhausted. We played hard, we ate good food, and we slept well. There was no talk of a childhood obesity epidemic, kids rarely missed school due to illness, no one carried an inhaler, and there was no such thing as "Children's Zyrtec". Life wasn't sanitized, yet we were healthy.
It's spring cleaning time. Wouldn't a Dyson make it easier?
"The Dyson DC35 Multi Floor Vacuum is the most powerful cordless vacuum that every busy Mom needs! Ideal for quick, flexible cleaning on all floor types, stairs, upholstery and inside the car. Winner of the sweepstakes will receive this awesome Dyson vacuum!"
*This post may contain affiliate links. By clicking these links, you are supporting Running A Healthy Family.*Read more...
My kids are constantly asking for something to eat! You would think that they hadn't eaten a banana, pancakes, yogurt, and 12 ounces of milk for breakfast, when at 10am they're asking for a snack. I finally decided to just let them feed themselves, sort of...
Every kid knows where the snacks are. And they're usually just out of their reach, to keep the little monsters from gobbling them all up! I figured if my kids were always going to be nagging me for more food, I might as well give in let them have free reign over their snacks. Now we all know how it would work out if I constantly left bags of chips and boxes of fruit snacks in reach of their grubby little paws. They'd probably end up fat and with some other health issues too. So I just gave them different snacks.
I cleared a spot in the fridge and made it the "Kid's Shelf". It's stocked with cleaned, sliced cucumbers, red peppers, broccoli, grapes, pears, plums, snow peas, cheese sticks, yogurts, berries, and pink lady apples when I can get them. They can grab any of the "treats" off the kid's shelf whenever they're hungry. The only rules are that they can only have one of each per day and they have to ask first. The kids feel all cool because they can get their own snacks and choose which one they want, and I'm OK with it because all of the choices are healthy ones. They also get a sense of independence and feel important because they have their own shelf. I've even seen them grab things that they may not necessarily eat if I put it on their plate. Neither of them will eat stone fruits if I hand it too them, but if they can snag a nectarine on their own, it's in their belly before I can even tell what it is.
Now instead of "I'm hungry", "I want a snack", and "What can I eat", I hear "Can I get something off the kid's shelf?"
Parents, especially moms (in my opinion), really can set the tone for what children do. My 4 year old, Paddy, has been very into running since I ran my first half marathon. He heard me talk about "training" and decided that it sounded good to him. I was thrilled to find out that Healthy Kids Running Series was coming to our neighborhood.
HKRS is a fun program for kids from Pre-K through Middle School. The series consists of 5 races, which can be run separately if chosen. Races are based on the age group, and are appropriate lengths for said age groups. Each race is run separately, so siblings get to cheer each other on. Kids get their own race packets, including bibs and shirts. And of course there are refreshments afterward. It's a real race for the little guys, not just a side event for the adult race.
Paddy was so excited about the series, he even had me measure out 50 yards and time him. He trained and he ran his little heart out today. It was amazing for me to see him so focused and intent on what he was doing. No, he didn't come in first, but he didn't care. He told me that he knew that he just needed to do his best...and he did!
So if you're in the Philly 'burbs, looking for a fun and healthy activity for the kids, check out Healthy Kids Running Series. If you don't see it in your town, maybe you can get it started!
Read more...
So by now we're eating 2 fruits, a salad, and drinking some water...every day, right? Riiiggghhht? These are little things that you can do every day to be a healthier you. Fill up your body with good stuff and there won't be as much room for the garbage. And speaking of good stuff...
This week's challenge is this: Make it yourself! I know it's a big one, but you can do it. Now, I'm not talking about tossing your store-bought bread in the trash. Let's not get crazy! Just ditch the processed food, take out and dining out. Look at the labels on your the boxed mac 'n' cheese or canned/jarred pasta sauce. Now think of what you put in when you make it. See what I mean? Besides, when you make it yourself, you get to control what goes in, and what doesn't. You can lower the fat and calories and raise the nutrition. And as far as the restaurants go, you don't really know what other drippings that "healthy" grilled chicken was cooked in. So if you didn't make it in your kitchen, don't put it in your mouth...this week.
"In Run Like a Mother, authors Dimity McDowell and Sarah Bowen Shea offer both inspirational advice and practical strategies to help multitasking women make running part of their busy lives.
McDowell and Shea understand the various external and internal forces in everyday life that can unintentionally keep a wife--mother--working woman from lacing up her shoes and going for a run. Because the authors are multihyphenates themselves, Run Like a Mother is driven by their own running expertise and real-world experience in ensuring that running is part of their lives.
More than a book, Run Like a Mother is essentially a down-to-earth, encouraging conversation with the reader on all things running, with the overall goal of strengthening a woman's inner athlete.
Of course, real achievement is a healthy mix of inspiration and perspiration, which is why the authors have grounded Run Like a Mother in a host of practical tips on shoes, training, racing, nutrition, and injuries, all designed to help women balance running with their professional and personal lives."
Get it cheap on Amazon
*This post contains affiliate links. By clicking on affiliate links, you are supporting Running A Healthy Family.*
I wrote this a year ago for my personal blog (which has since fallen by the wayside, ah well). It's amazing how much has changed in a year, and how much I've grown as a runner. After running my second half marathon, I ended up with some ligament damage and a little muscle tear. It happens. I'm booted up right now and just dying to hit the pavement again. But what's important is that I've actually gotten other people running...And I think they might actually like it too.
"I HATE Running!"
Monday, April 25, 2011
I may be the biggest hypocrite when it comes to the topic of running. For years I complained about running, made fun of people who ran, said I would do absolutely any exercise but run, I was very clear on my hatred of running. I thought people who paid to run (races) were completely out of their minds...really, who in their right mind would pay to torture themselves? And I was relentless in the taunting of my friend that runs at 4 am (to whom I've since apologized).
Here's what happened...
Nearly a year after my second son was born, I was still fat! I had always eaten healthy and rarely indulged in sweets or snacks. I was hitting the gym, weights, cardio, even classes like body combat. I lost about 6 pounds. That's less than either one of my kids weighed at birth! I wasn't giving up though. While I was out of town for a week, I didn't have access to a gym. I didn't want to lose my momentum, even though I wasn't losing weight...so I did the unthinkable, I ran. It wasn't pretty. I put both kids in the Joovy (not a stroller built for running), and huffed and puffed up and down the hills of small town central Pennsylvania. I lost 3 pounds! 3 pounds in that one week. I didn't like it, I hated it, but I saw results.
When I came home I continued to run. I did not buy a jogger. I was just not committed enough to the sport to spend any money on it. I kept it up for about 2 months, but I hit a wall. I was still losing weight, but couldn't push the kids past 1 mile. It was time to try a new approach. By the way, still hated running at this point, but did like the results. There were tons of Facebook posts about the Couch to 5k program. So I gritted my teeth and spent $3.99, and downloaded the c25k app for my Blackberry. Now that I spent money on it, I had to get to the end of the program and I had to be capable of running a 5k...basically, I had to get my money's worth. Yeah, I'm that cheap. I really had no intention of actually running a 5k race, I just needed to be able to run the 3.1 miles that the program promised I'd be able to do in 8 weeks. It just so happened that one of my favorite charities was holding a 5k shortly after I was scheduled to finish my c25k program. I still hated running, but I wasn't backing down from the challenge I had set for myself. Plus I was still losing weight. My goal was not to place, just to finish...without dying...or passing out...or puking. I must admit that I probably would not have signed up for the race or pushed myself as hard, had I not had crazy running friend.
The c25k program had run it's course about 3 weeks before my first 5k. I still hated running, but man, I was pretty proud of myself for being able to run over 3 miles. I had a new Blackberry app to track my pace, mileage, calories, etc. 2 days before my big run, I went out by myself. It was fall, it was sunny, it was just the right temperature, I ran and ran and ran. I checked my gps and it said that I had logged 3.34 miles. YEAH! Furthest I had run so far! Sweet! I rocked! What?! Oh Lord, it happened...I LOVED Running!
Before I knew it I was bargain shopping for running tights and tech shirts. I had awesome new running shoes and I was researching "chi running". I was even going out for early morning runs! *gasp* Yes, I agreed to a 4am run with crazy running friend. It was so nice. I got my run in, I had camaraderie thanks to crazy running friend and crazy shopper running friend (who also enjoys the 4am run, and pushing me), we had coffee, and I still had time to shower and relax alone before the kids got up. I don't often get to make the 4am run due to the husband's schedule, but I do get to do my own 5am run...which is still so nice. What's also nice is that I have gone from a size 10 to a size 4 in less than a year. I feel good, healthy. I have energy. Yep, I've become one of those people...and I like it.
Now that I've experienced the joys of running, I am determined to expose others. I even have Tony running. He's started with the c25k program and is already up to 1.5 miles.
Here's what I learned...
I'm certainly no one to give running advice, but I want to share a few things that I didn't know before. First, get a good pair of running shoes. Go to a running specialty store and get fitted by a professional. Then go order your shoes on line for a whole lot less than you'll pay in the store. Once you run in running clothes, you'll never go back to sweats. It's fun to get race shirts. You should dress for 15-20 degrees warmer than the actual temperature. It's better to set a goal of how far you're going to run rather than how much weight you want to lose. You're more likely to reach and surpass your goal, and the other will just happen. Running outside is real running. You might get hurt, suck it up...but listen to your doctor. 3 days off will set you back a lot more than 3 days. Running with someone faster than you keeps you motivated. Running with someone slower than you keeps someone else motivated. If you tell people that you run before the sun comes up, they will think you are nuts...but they will also secretly wish they loved to run at 5am. And last, but not least, if I can learn to love running, anyone can.
Regardless of religion or lack there of, you probably had at least one big, delicious holiday meal this weekend. Eh, it's a holiday, and you know how I feel about skimping on the important things. But now it's time to get back on track.
Last week we talked about taking a few baby steps towards a healthier life. In addition to your new habits of an apple a day and salad before dinner, let's add a couple more!
Drink your water. We often hear that we mistake thirst for hunger. Or that water aids in digestion or flushes away toxins. I don't know if any of that is true, but I do know that water has no calories and if you drink a glass it will make you feel full and you won't be able to over-stuff your belly with food. Bottom line, your body is 60% water so you need it. We've all been told that we need to drink 8 8oz glasses, but how many people actually do it? I'm going to suggest you suck down 8 clear, crisp, chilly ounces of H2O before each meal. It will keep you hydrated and take up space in your stomach where seconds would have gone. Feel free to go crazy and drink water during your meal too!
More fruit...Have a banana! We all know that bananas are full of potassium, good for heart, brain, kidneys, and muscles. If that's not enough, they also contain vitamin B6. B6 aids in white blood cell production; and that helps keep you from getting sick. Add a banana to your breakfast line up, a smoothie, or have one as a little sweet after your lunch, just get one in each day.
Spring is a time for life and growth and also usually cleaning. So clean out your bad habits and start some new, healthy ones!
Change is actually pretty easy, when you do it slowly. Start this month off right with a few new, healthy habits. Since it's the beginning of the month and the beginning of the week, it's the perfect time.
STARTING NOW:
Eat one apple every day before breakfast. There are plenty of different kinds of apples, so I'm sure you can find one or several that you like. Beyond the low cal, tasty factor, apples are incredibly good for you. Packed with soluble fiber, they'll satisfy hunger and fill up your belly. Apples are a good source of antioxidents, B complex vitamins, vitamin C (yeah, I was surprised about that one too), and even minerals like potassium. Oh, and they're rumored to contribute to hearth health. I'm going to suggest you get your 7 apples and line them up on the counter, maybe next to your coffee pot. That way when you start your day, you won't forget to start it right!
Now let's end the day right too. Have a nice leafy green salad every night before dinner. Yes, even if you're having a pile of veggies on your dinner plate. Fresh lettuce has all kinds of good stuff in it: vitamins A, C, K, beta carotene, folate, potassium, iron, and calcium. Who knew? Let's not forget the fiber and water, which fills you up...I think you know what that means. Get your greens home, clean them, tear them up, and store in your salad spinner (it will keep it fresh longer). You can add some shredded carrots, chopped celery, or whatever veggies hold up well (I'd hold off on the tomatoes till you get it to the bowl). All you have to do is grab some, stick it in a bowl, and add your dressing. Couldn't be easier.
There you go, 2 very easy changes that you can make this week. They'll make you healthier and your body happier. Maybe next week we ditch processed food!
This post brought to you by CafeWell. All opinions are 100% mine. CafeWell is like the Facebook/Twitter/Google+ for people focused on health and wellness. And like them, it's free. Registering is also just as easy. You hit the CafeWell site and just fill in your name, email, and birthday, and pick your screen name. Yep, that easy. Once your registration is complete, you have access to health experts, information, groups, challenges...Hmm, maybe it's more than just a social network.
After creating your profile page, it's time to explore your new support system for health and wellness! What kind of health issues are you interested in, weight loss, women's or men's health specific topics, nutrition? Or are you looking for some tips from coaches or experts? There are discussions going on in all of the CafeWell communities. If you don't see what you're looking for, start your own discussion. You can also start your own group and invite CafeWell friends. CafeWell does realize that sometimes health questions can be embarrassing, and they give you the ability to remain anonymous.
Information and support groups aren't motivation enough? Hold yourself accountable and enter your own personal goal. Then go join some of the great challenges to help reach that goal.
If you have an Altius health plan, you can join the Reach for the Peaks program, where members participate by wearing pedometers. They're eligible for prizes, special offers, and of course social acknowledgement. They also receive plenty of advice and support from the experts. Out of the mouths of members:
"So today I am taking a step forward to get off the couch and become healthy. I am overweight, underpaid and not so full of energy! I know if I think I can, I CAN! AND I WILL?
"I am absolutely thrilled with this motivating program."
Whether you join the Reach for the Peaks program, or you're in search of a little nutritional advice, CafeWell is a great on line community and resource to help you achieve and maintain your healthy lifestyle.
I've posted a challenge to Running A Healthy Family's Fit Friends...Ditch the scale for April! Members are weighing in and taking their measurements. And then the scale goes in the closet, or maybe to a friend's house if stepping on it is just too tempting. We'll all weigh in and take our measurements again at the end of the month.
When you're always getting on the scale, you always know how much you weigh. Yes, it can be a good thing. However, if you see you're down a couple of pounds, it's so easy to have a couple of extra bites. Why not? You've already reached your goal. If you don't know if you've lost anything, than you're probably not even going to chance those extra bites. The idea is that without the scale tracking and dictating your calories, you'll have to do it yourself. My theory is that when you don't know the poundage, you'll be much more vigilant about keeping track of the calories you pack in, and finding ways to burn them off.
So what do you do? Cross your fingers and say a prayer? You could, but it's probably going to take a little more than that. My first suggestion is to track your calories. There are plenty of free smartphone apps out there, and most sync up to your computer. My personal fave is Calorie Counter by FatSecret. I know a lot of people love My Fitness Pal. You could also just grab a notebook and pen and write it down. Now that you know what you're eating, you should probably figure out what you're burning. For this, I really do recommend using one of the above sites. You need to consider and track everything you do in a day, including sitting. You may be surprised at how many calories you burn vacuuming! At the end of the day, as long as what you've eaten is 500 calories short of what you've burned, you're on your way to some healthy weight loss.
If you need a little motivation, join the RHF Fit Friends group on Facebook. With 40 members at different weights, and all different levels of health and fitness, you'll fit right in!
Posts
