Category

Kids nutrition

Our Top Two Tips to Make Healthy Eating Easy!

By | Health, Kids nutrition, Nutrition

I like to give all of our new clients my top two super-simple, healthy-eating tips, as it is true that you cannot “out-exercise” a bad diet.

The key to healthy eating is to make it as easy and simple as possible. These two “rules” are my top two tips to simplify healthy eating for good. I promise if you can do these two things consistently, you will automatically avoid the foods that are making you fat, sick and unhealthy!

Rule # 1 – Eat what your great grandma ate!

Think about it. The more processed the food item, usually the worse it is for you—higher in fat, sugar, and hard to pronounce additives, preservatives, colorings and other chemicals, while lower in actual nutrients.

Your great grandma did not eat foods with labels containing 20+ ingredients! She ate real food. Meat, fruit, vegetables, and baked goods made with just a handful of real ingredients. If you fill your plate with real, whole foods—foods that came from a farm, not a factory—you will automatically avoid most of the crap that is hiding in our food these days.

Plus, your great grandma did not cook with canola oil, corn oil, or any of the other “healthy” vegetable oils that are in almost everything today. She cooked with butter and lard.

You may be thinking “heart attack” when you read that, but it turns out good old-fashioned butter and lard (from pasture raised animals), along with coconut oil and high quality olive oil, are much better for your heart than vegetable oils.

As it turns out, processed vegetable oils (corn, soy, canola, grapeseed, safflower, etc) are not that good for you. They cause inflammation in the body and are now suspected by many researchers to be a primary contributor to heart disease.

In addition, it takes a LOT of processing to turn a rapeseed into canola oil, corn into corn oil, etc. They must use solvents to extract the fats and then must treat the resulting oil extensively to make it palatable, adding preservatives and even “de-odorizers”.

The bottom line is that you are better off eating the healthy natural fats that people of your great grandma’s generation ate in different parts of the world: avocados, nuts, coconut oil, butter, lard (grass-fed), and olive oil (cold applications only—don’t cook with olive oil!).

So Rule #1—eat a low CRAP diet, not a low-fat diet, by eating real, whole unprocessed foods and healthy fats, as your great grandma would have. If you can eat this way 80% of the time, you will feel more satisfied, reduce inflammation, and give your body the nutrients it needs to stay healthy!

Rule #2—Never eat carbs alone!

The essence of this rule is to always eat protein with your carbs and vice versa. Your body needs carbs for energy. But it’s better for your blood sugar, your energy levels and your hormonal balance to never eat them alone.

When you eat a meal or snack of just carbohydrates (ie bread, crackers, pasta, fruit, vegetables, sweets, milk, flavored yogurts, soda, juice) your blood sugar rises quickly, as does your energy. Your body quickly produces insulin and other hormones to convert excess sugar to fat to store it and get it out of the bloodstream. Before long, your blood sugar crashes and you feel sluggish and tired, and you are usually craving more carbs. So you eat more carbs, repeating the cycle. Repeating this cycle too often leads to insulin resistance and type 2 diabetes, along with lots of inflammation in the body.

The solution to this is to balance your protein and carbs at every meal and snack. When you eat protein with carbs, it slows the absorption of sugar into the bloodstream, prevents a big blood sugar spike (and the following spike in insulin), and provides you with energy that lasts. Your hunger is controlled, you avoid cravings and you have more energy. Worth it, right?

If you can follow these two basic eating strategies, you will feel better, have more energy, and get your cravings under control… making healthy eating easier than ever before.

So remember:

  • Eat what great grandma ate;
  • Never eat carbs alone.

How to Eat Cookies for Breakfast, Guilt-Free!! (Recipes Included)

By | Hydrolyzed Collagen, Hydrolyzed Gelatin, Kids nutrition, Lifestyle, Mothers, Nutrition, Recipes, Uncategorized

I’ve heard so many stories about moms struggling to get their kids to eat a good, protein-packed breakfast before they go to school that I thought I’d share my secret weapon. Cookies for breakfast. (Recipes below!)

Yup, with the right balance of protein, healthy fats and carbohydrates, you won’t have to feel guilty about feeding your kids either of the delicious recipes below, even for breakfast! The key is the protein, and hydrolyzed collagen is what helps give both of these recipes a huge, healthy protein boost. Give your kids these over Nutella any day!

Our FM4L Hydrolyzed Collagen is back in stock for now. Grab yours on Amazon here, and use the code FM4LVIPS for $8 off. And don’t forget to download the FM4L Hydrolyzed Collagen cookbook, using the URL on the bottle. It contains lots more delicious recipes! I only ask that you leave a review after you use it and, hopefully, love it.

Stay tuned—later this week I’ll share a quick video from my home on how I use collagen every day.

Don’t forget to enter FM4LVIPS for $8 off our hydrolyzed collagen on Amazon. →Click here to purchase on Amazon now←

Protein Packed Monster Breakfast Cookies (Yields 16-20 cookies)

Ingredients: 

  • 1 cup almond butter, cashew butter, or sunbutter
  • 1/3 cup coconut (or cane) sugar
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 egg
  • 1/3 cup hydrolyzed collagen
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2/3 cup unsweetened & finely shredded coconut
  • 1/3 cup hemp seed
  • 1/4 cup mini chocolate chips (or cacao nibs or carob chips)
  • 1/3 cup desired seeds or raisins, optional

Instructions:

  1. Preheat oven to 350 degrees (F) and line 2 large baking sheets with parchment paper or silicone liners.
  2. Using an electric mixer, cream the almond butter, sugar, maple syrup, and vanilla. Beat in the egg. Beat in the collagen, baking soda and sea salt, and then stir in all other remaining ingredients.
  3. Roll the dough by heaping tablespoon into balls and place them on the baking sheets spaced about 3 inches apart. Using the tips of your fingers, gently flatten the dough until it is about 1/2 an inch thick.
  4. Bake for 12 to 14 minutes, or until the cookies are turning golden brown at the edges. Leave cookies on the baking sheet to cool.
  5. Store the cookies uncovered out on the counter (so the air can get to them). They will crunch up on the outside, but still remain soft on the inside. If you store them in an airtight container, they will retain too much moisture and crumble easily.

Recipe adapted from www.allergyfreealaska.com

Peanut Butter Protein Balls (Serves 6)

Ingredients:

  • 1 cup gluten free quick oats
  • 1/4 cup natural “drippy” peanut or almond butter
  • 2 T hydrolyzed collagen (gelatin)
  • 1/4 cup honey
  • 1/4 cup semi-sweet chocolate chips

Instructions:

  1. Place quick oats in a food processor and blend until consistency is that of flour.
  2. Place almond or peanut butter in a medium-sized bowl. One tablespoon at a time, sprinkle small amounts of the gelatin over the top and stir for several minutes until dissolved.
  3. Add processed quick oats and honey and stir until combined.
  4. Add chocolate chips, and using your hands, combine mixture thoroughly.
  5. Form into 1-inch balls. Place on a small cookie sheet or plate and refrigerate for 30 minutes prior to serving.
  6. Store in the refrigerator.
Notes:

*Note: Make sure to use natural almond or peanut butter that requires you to mix in the standing oil at the top for this recipe. It should be stirred well and not oily prior to using or the balls will have difficulty staying together.

C = 28g P = 6g F = 9g

200 calories per serving

ThePeanut Butter Ball recipe is courtesy of Tracie Fountain, who has provided FM4L with excellent nutritional advice for years. Tracie has just released an outstanding new cookbook, which contains a number of collagen recipes. All of the recipes are designed to help balance blood sugar and are based on whole foods. You can check out both of her cookbooks by clicking here.

Little Known Product Reduces Joint Pain and Grows Hair and Nails

By | Health, Hydrolyzed Gelatin, Kids nutrition, Nutrition, Uncategorized

Do you suffer from knee, back, ankle, foot, or anywhere-else joint pain? Do you find yourself craving sugar and being hungry all the time? Do your nails break easily? Does your hair split and thin more readily than it used to? If you answered yes to any of the above questions, then keep reading.

There is a little known protein powder on the market that has some really unique properties and that has been getting some pretty amazing results for my clients. Just look at what a handful of Amazon users have written in the past couple of days about this mystery powder. “By sheer accident I came upon this product when I was on another blog. Checked out on Amazon to see reviews. Very positive so I ordered it. Love this product. My hair is healthier, my nails stronger and I finally feel relief from joint pain. I am 55 years old and nothing else has worked. The slight appetite suppress is just another plus. Pure quality.”

-Linda

“I’ve been using this product for exactly one week and I can already tell the difference in my big toe joints where I suffer from osteoarthritis. Typically, I’d pop 2 Aleve EVERY morning to minimize the joint pain. I’ve not taken any in a week! The product is operating as advertised and I encourage folks to use this product if they are suffering joint pain and discomfort. It works!”

-Harold

“FINALLY a clean protein that doesn’t bother any of my allergies! The best protein i have found, and i have been looking for years. if you have issues with cow dairy and soy, it can be very tough to get a quality protein powder. sure, there are rice and pea and hemp… they just weren’t very effective for me. until i found this, the best i could find for my system was hemp protein. This stuff is amazing. no taste, dissolves quickly in cold. Can be used in hot, too. Because there is no taste, you can put it in anything. Feel like hot tea with lemon and honey in the morning? Toss some protein in there. An additional benefit of this protein is that your nails and hair will get noticeably stronger and in better condition.”

-Linda

“Life changing. I have suffered on and off from planar fasciitis. My pain is gone when I take it. I also suffered from SPD my last pregnancy and after giving birth it helped restore me back to normal faster. Added bonus is my hair is thicker and very shiny, and my nails grow fast and strong.”

-Kelly

“I started taking this last year when I noticed I was having “cracking” in all my joints, even the joints in my sternum area when I would stretch-uncomfortable & weird! I am only 37, so too soon for this to be happening! I researched products and decided to try it. I read the reviews on it & have to agree this product is great. I have no more cracking in my knees, shoulders, anywhere! I typically just pour a fair amount into my morning coffee. I would definitely recommend buy this if you are having any joint issues regardless of age. It definitely helps! Another bonus is it lasts a very long time. I can get a container of this to last around 4-5 months minimum and that’s even with my daily generous usage. Also, it does not affect the taste of whatever you may drinking & is supposed to have skin benefits as well!”

-Jen

Ok…

I could go on and on. I have about 1,000 more of these just like this, but I think you get the point. What is this mystery powder? Stay tuned as I will reveal what it is, but even more exciting than that, I have a big announcement to go along with it. 

Spiced Cauliflower with Turmeric, Cumin and Tomatoes

By | Health, Kids nutrition, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Ridiculously Simple Recipe Helps to Clear Skin, Fight Cancer & More

I’m not a fan of raw cauliflower. Not even a little bit. When I see those pre-made raw veggie trays in grocery stores and they have the ranch dip in the middle, I always wonder why they waste space by offering up raw cauliflower.

It’s one of those veggies (right along with broccoli) that I just can’t stomach raw. But I know that there are incredible health and skin benefits to eating cruciferous vegetables like broccoli and cauliflower. So I add them to my diet in a way that’s palatable to me.

And this recipe is such a tasty way to serve up cauliflower and get its health benefits. But it’s not just the cauliflower—it’s also the turmeric, cilantro, cumin and fresh lemon juice that also add benefits:

  • Cauliflower helps to fight cancer, promotes health digestion and fights free radicals which helps to reduce early signs of aging and give skin a youthful glow.
  • Turmeric has long been recognized for its anti-inflammatory effects which is the root cause of pretty much every chronic condition in Western nations. Chronic, low-level inflammation can also cause persistent breakouts, blemishes and age spots.
  • Cilantro and lemons are foods that naturally detoxify the body and help to remove impurities from your skin. This can definitely help in having a clear complexion.
  • Cumin aids in digestion which is directly linked to your complexion. Healthy digestion is a precursor for clear, gorgeous skin while acne prone and blemished skin is almost always a symptom of poor digestive health (which can be corrected with optimal nutrition, gentle detoxification and lifestyle strategies).

This recipe packs a major punch when it comes to health and skin benefits. And if you’re not even really a fan of cauliflower, I encourage you to try it because you might be surprised by how much you like it.

Cauliflower with Tomatoes (Plain) copy

Ingredients: Serves 4

  • 1 head of cauliflower, chopped into florets
  • 3 small tomatoes, chopped
  • 3 tbsp. olive oil
  • 2 garlic cloves, minced
  • 1 ½ tsp cumin seeds (or 1 ½ tsp ground cumin)
  • ½ tsp turmeric
  • Dash of cayenne pepper (optional)
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 lemon
  • Small handful of chopped cilantro

Steps:

  1. Preheat your oven to 450 degrees F.
  2. Toss the cauliflower in the olive oil along with the tomatoes, garlic and seasonings.
  3. Spread the mixture out on a baking sheet and roast for 25 minutes until cauliflower is just touched with golden brown.
  4. Remove from the oven and sprinkle with fresh lemon juice and cilantro for garnish.
  5. Sautéed Kale with Balsamic Vinegar

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Sautéed Kale Leaves + Balsamic Vinegar

By | Balance, Health, Kids nutrition, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

One of my favorite side dishes is garlic collard greens with bacon and vinegar. It’s a play on the collard greens that my grandmother makes and I tried a similar strategy with this kale recipe. And it turned out to be absolutely delicious. It’s such a savory, rich flavor that pairs well with nearly any protein.

A great benefit to eating kale is that kale is a superfood. It’s also a cruciferous vegetable—a food group that is widely recognized for helping to reduce the risk of cancer. It’s also rich in a wide variety of vitamins and nutrients, it’s anti-inflammatory and it contains anti-oxidant properties. All around, eating kale is a win.

I love kale—raw, juiced, sautéed, in my breakfast shake…I’ll eat it a variety of ways. This particular recipe is great for anyone that just can’t seem to appreciate the taste of kale in its raw form. Sauté it and cook it down and let the natural flavors and aromas lure you into loving this superfood side dish.

Also, please make sure that you get a good quality balsamic vinegar. It really makes a difference in the flavor and can take the taste to another level.

Kale with Balsamic Vinegar 2 copy

Ingredients: Serves 4 to 6

  • Olive oil
  • 1 red onion, chopped
  • 3 to 4 garlic cloves, minced
  • 16 cups of kale, roughly chopped (this is about 2 smaller bunches)
  • Sea Salt and pepper to taste
  • ¼ cup balsamic vinegar, plus more for garnish
  • 1 cup of beef or chicken broth
  • 2 Roma tomatoes or tomatoes on the vine, sliced into wedges (optional)

Steps:

  1.  Heat 2 to 3 tablespoons of olive oil over medium heat. Once hot add the onion and sauté until soft, but not translucent.
  2. Add the garlic and sauté for 1 minute until fragrant.
  3. Add the kale and sauté with the garlic and onion, coating the leaves with oil as you stir. Feel free to add more oil if you need to prevent things from sticking. Season the kale with salt and pepper to taste.
  4. Add the balsamic vinegar and continue to sauté, coating the leaves with the balsamic.
  5. Add the broth, cover and let simmer for 5 to 7 minutes until the leaves are very soft and wilted.
  6. Remove the pan from heat and drizzle the kale with more balsamic vinegar, tossing to cover the leaves.
  7. Serve with tomato wedges if you like.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Eggplant & Barley Salad

By | Balance, Health, Kids nutrition, Lifestyle, Nutrition, Recipes, Uncategorized

Renee Cefalu is a Holistic Health and Wellness Coach, she is on our social media management team, and is a recipe contributor to Fit Moms for Life.

This tasty recipe includes many healthy ingredients with beneficial nutrients and healing properties.  It is also delicious as leftovers.~ ENJOY!

Cilantro aids in the removal of heavy metals including lead, copper and mercury.

Spinach has many phytonutrients and antioxidants that promote health and has properties that prevents disease.

Lemons are known for antioxidant properties and has been used for centuries to cure many different ailments.

Cumin aids in digestion, improves immunity and treats disease and disorders.

Paprika has antibacterial, anti-inflammatory, antioxidant properties and aids in skin health.

Barley is a nutritional powerhouse loaded with fiber, contains important vitamins and minerals, and offers cardiovascular protection, cancer prevention and is a blood glucose stabilizer.

Barley & Egg Plant

SALAD INGREDIENTS:

  • 1 Large Eggplant
  • 2 medium tomatoes (remove seeds before dicing)
  • 1/2 cup cooked organic corn
  • 1 cup chopped cilantro rinsed and dried (remove stems)
  • 1 cup chopped spinach rinsed and dried
  • 1 medium onion
  • 2 1/2 cups of cooked barley

SAUCE INGREDIENTS:

  • 1 tsp Bragg Organic Sprinkle
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp organic honey
  • 1 tsp sea salt
  • 1/4 cup of freshly squeezed lemon juice
  • 1/2 cup olive oil

PREPARATION INSTRUCTIONS:

Preheat oven to 375. Slice eggplant about 3/8-inch thick. Arrange on cookie sheet and brush with olive oil and salt and pepper to taste. Cook 5 minutes, remove and flip eggplant, brush with olive oil and salt and pepper to taste. Cook another 5 to 7 minutes and remove. Once cooled cut eggplant into bit sized pieces. In a bowl toss prepared sauce with eggplant, tomatoes, corn, cilantro, spinach, onion and barley. Wait up to 10 minutes or longer to serve stirring periodically.

To learn more about Renee visit www.integratingwellnessintolifestyle,  reneecefalu.healthcoach.integrativenutrition.com or follow her Facebook at Integrating Wellness Into Lifestyle.

Cranberry & Herb Sweet Potato Muffins

By | Balance, Behavior Change, Health, Kids nutrition, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

I love a good muffin, but sometimes good grain free recipes are hard to find. This one came about on a fluke from playing around in the kitchen. Gluten free baking can be really tough, but I’m proud of these muffins. They go great with Creamy Cauliflower Soup or they can be enjoyed solo. They’re savory with a little bit of sweet and they’re the perfect side dish for many fall inspired recipes.

Rosemary and Sage Cranberry Muffins copy

Ingredients: Makes 8 Muffins

  • ¾ cup sweet potato puree

For the Sweet Potato Puree

Simply roast your potato at 350 F until soft (I ended up needing about half a potato). Once cool, scoop the flesh (no skin) into a food processor and process until smooth. Now you have your sweet potato puree!

  • 4 eggs
  • ¼ cup melted butter
  • ¾ cup sweet potato puree
  • ¼ cup olive oil
  • 1 ½ tsp fresh rosemary, finely chopped
  • 1 tsp fresh sage, finely chopped
  • ¾ cup blanched almond flour
  • ¼ cup coconut flour
  • 1 tsp baking soda
  • ¼ tsp salt
  • ½ cup cooked and crumbled bacon (from 4 strips of uncured Turkey Bacon)
  • ½ cup dried cranberries

Steps

1. Preheat your oven to 350 F. Lightly grease 8 cups of a muffin pan with butter.

2. Whisk the eggs in a large bowl. Add the melted butter, sweet potato puree and olive oil.

3. In a separate bowl, mix the herbs, almond and coconut flours, baking powder and salt.

4. Mix the wet ingredients into the dry and stir until combined.

5. Gently fold in the bacon and cranberries.

6. Add a few heaping spoonfuls of batter to each muffin cup, dividing the batter evenly amongst all 8 cups.

7. Bake at 350 for 25 to 30 minutes. Serve warm with butter.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

 

Sweet and Savory Fall Salad

By | Health, Kids nutrition, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

I was brainstorming this recipe I wanted something that was simple and I wanted it to remind me of fall. This recipe did it. It features fresh spinach greens, Bartlett pears (wrapped with bacon, no less), crisp cucumber, crunchy walnuts and pumpkin seeds and my favorite—dried Bing cherries. This fresh salad reminds me of a crisp, fall morning. It’s absolutely refreshing.

Sweet and Savory Fall Salad 1 copy

Ingredients:

  • Spinach greens or greens of choice
  • 1 recipe of Bacon Wrapped Bartlett Pears
  • 1/3 cup toasted pumpkin seeds
  • ½ English cucumber, chopped
  • ½ cup walnuts, chopped
  • 1/3 cup Bing cherries (or dried cranberries), roughly chopped
  • 1 recipe of Garlicky Balsamic Vinaigrette

For the Bacon Wrapped Pears:

  • 2 ripe Bartlett pears, I used the yellow variety
  • 5 to 6 pieces of uncured beef bacon—you could also try uncured turkey bacon
  • 2 tbsp. of olive oil
  • Sea salt and pepper

Steps:

1. Preheat the oven to 425 F.

2. Quarter the pears and remove the stem and seeds. Then cut each quarter in half. You should have 16 wedges total.

3. Using kitchen scissors, cut your bacon into thirds lengthwise. You should have long, thin strips.

4. Gently wrap each wedge of pear with one of the cut pieces of bacon, tucking the end underneath an area where the bacon has already been wrapped around the pear. Continue doing this for all 16 wedges.

5. Place the wedges in an oven safe baking dish and drizzle with olive oil.

6. Lightly dust the pears with sea salt and pepper to taste.

7. Roast the pears in the oven for 20 to 25 minutes until the bacon is cooked through and slightly crispy and the pears are lightly browned.

8. Serve as an appetizer or snack or as part of my Sweet and Savory Fall Salad.

Garlicky Balsamic Vinaigrette:

  • 4 minced garlic cloves
  • 1 cup of extra virgin olive oil
  • 1/3 cup plus 2 tablespoons balsamic vinegar
  • ½ tsp salt
  • ½ tsp pepper

Dump all ingredients into a glass jar. Shake and serve.

To Assemble:

1. Place a handful of spinach greens in each bowl. Arrange 4 of the Bacon Wrapped Pears atop the greens.

2. Sprinkle the salad greens with the pumpkin seeds, cucumber, walnuts and cherries or cranberries.

3. Drizzle with Garlicky Balsamic Vinaigrette.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Baked Rosemary and Bacon Chicken Recipe

By | Health, Kids nutrition, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

I love a quick and delicious recipe when I can find one and this one I originally found on PaleoPlan.com.

I LOVE garlic, so whenever I get the chance I prefer to use it fresh instead of dried, which is the one change that I made to this recipe. Everything else is perfect as is! Hope you enjoy this as much as my family does!

Bacon-Wrapped-Rosemary-Chicken-Final-Dish-copy

Ingredients: Serves 4

  • 4 garlic cloves, minced
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 4 boneless, skinless chicken breast
  • 4 sprigs of rosemary, fresh
  • 4 slices of uncured turkey or beef bacon

*Note: If you use the beef bacon, I’d use 8 slices instead of 4. The beef bacon cooks down so much more than the turkey. This is the brand I use of turkey and beef bacon.

Steps:

  1. Preheat your oven to 350 F and add the garlic, salt and pepper to a small bowl and mix.
  2. Divide the seasoning among the 4 chicken breasts and spread it across each one using your fingers or press it in with a fork.
  3. Lay 1 sprig of rosemary over each piece of chicken. Then gently wrap each breast with a strip of bacon.
  4. Transfer the chicken pieces to a baking dish and bake for 40 minutes or until juices run clear.

To learn more about Erica and get more recipes and natural beautytips, visit www.truebeautyyou.com or follow her on Facebook at TrueBeautyYou.

Fed Up!

By | Behavior Change, Body Assessment, Cardio Workouts, Health, Healthy Snacks, Kids Fitness, Kids nutrition, Moms, Mothers, Uncategorized

I hope you’ve had a great week and are enjoying the start of June!

You may have heard of the documentary that recently played in theaters called Fed Up. In the past few weeks, 50 clients of my clients have gone to see this film. This was the best documentary I have ever seen on the obesity epidemic. Yes, even better then Food Inc. The main focus of the movie is the fact that sugar and processed foods are more addictive than cocaine. The movie also sheds light on the fact that the food manufacturers are in bed with the government to make this addictive concoction of sugar and processed food so prevalent, that willpower alone isn’t always enough to fight off obesity.

The nutritional enemy in this movie is refined sugar that comes from processed foods and liquids. I definitely agree that this is the #1 culprit in our nation’s obesity epidemic. Fed Up shares the heart breaking stories of a handful of kids from around America who are morbidly obese. These children are trying to lose weight, but fight an uphill battle because their families are uneducated on proper nutrition and not very supportive in their kid’s efforts.

I am glad this documentary hit main stream theaters and I hope that it gains some traction because I believe it is much more important and life changing than the next Hunger Games or Harry Potter flick. This is a must watch with your kids who are 8 or older. For many years, I’ve felt that the government should stay away from regulating corporations and allow them to sell what the consumers want (even if it is killing them). But seeing what is happening nutritionally in the schools today not only shocked me, but made me angry.

Kids don’t have much of a chance of living a healthy lifestyle if they are eating poisonous, processed food both at home and school and are having this garbage “food” marketed to them wherever they go – commercials, sporting events, convenience stores, their own schools! Taking on the billion-dollar food industry and the government seems like such an impossible task, that we have no idea where to even start.

I was trying to think how I could make a difference in regards to the schools, and the best thing I believe I can do is to inform you of what’s really happening in the food industry and encourage talk about it around the dinner table and then possibly take it up with your school board. Questioning the status quo and then trying to change it, isn’t an easy task, but it’s clear that our society will need to change so the children of today will not be looking ahead to a shorter life expectancy than their parents!

I feel strongly about nutrition and wellness because helping others improve their health is why I believe I was put on this earth, but nutrition really and truly is crucially important to the quality of your family’s life! A healthy lifestyle and eating plan will add years on to your life and the lives of your kids, and it can also raise your family’s levels of self-confidence and self-esteem that generally come with being healthier, fitter, and fully living life each day.

-2At Fit Moms For Life we are committed to doing whatever we can to encourage and empower you to pave a path of health and vitality for you and your family’s future.

If you don’t live close enough to join our in-person programs in Madison WI, I encourage you to try out our Fit Moms For Life 6 week challenge. This 6 week home based DVD challenge has radically transformed the lives of over 600 women in the past 8 months! This program is different than anything else you have tried because it addresses 4 key lifestyle areas: mindset, fuel (food), movement (exercise), support/accountability. To create lasting change, all 4 of these areas of your life need to be in play. Click here to get started on your own journey.

If you want to bring this to your community, work place, Bible study, or book club, click here and join us as a leader and get paid to help others find health and vitality!

9 Ingredients On a Label Which You Should Never Consume

By | Behavior Change, Health, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

The grocery store is an interesting modern day spectacle. Over 30,000 individual items vying for our hard earned dollars. When making our grocery buying decisions some are very obvious… apple vs a candy bar for example. But there is so much we don’t know about when it comes to the food we eat. When I take groups on grocery tours, I devote part of the tour to talking about food labels, and in particular, the ingredients on the food label.

I want to keep things very basic, so here are 9 ingredients you do NOT want to see on a food label in your home. If you see any of the below ingredients on a food label – just put back on the grocery store shelf-do NOT bring it into your home!

  1. 1 Eat rgith“Enriched” anything (usually comes in the form of wheat)
  2. High fructose corn syrup
  3. Monosodium glutamate (MSG)
  4. Artificial flavors
  5. Artificial colors
  6. Sucralose (Splenda)
  7. Aspartame (another fake sugar)
  8. Hydrogenated anything
  9. Soy (estrogenic and very processed)

If you can avoid consuming the above list of ingredients, you will most likely lose weight, have more energy, experience less bloating, and add years onto your life. Next time you are at the grocery store, spend a few extra minutes looking at the food labels-your health depends on it!

If you are in Madison, I am holding 6 grocery store tours next week on the east and west sides of Madison. This is probably the most effective one hour of education you can receive when it comes to losing weight, feeling better and being healthier! For a small $25 investment, which includes an invite to bring a spouse along for free, you can discover the truth about what we are buying and eating from our grocery stores.

Click here to check out the times and reserve your spot

If you haven’t watched Food Inc, I encourage you to watch it with your whole family. It is very well done and is sure to spark some great family discussions.

The Best Thing You Can Do For Your Kids

By | Behavior Change, Fit Moms For Life Book, Fit Moms For Life DVD, Fit Moms for Life Six Week Challenge, In-home workouts, Kids Fitness, Kids nutrition, Mindset, Nutrition, Uncategorized

As a mom you will do anything for your kids. You will stay up all night when they have a fever, you will take off work to get them to a doctor’s appointment, and you will sacrifice your personal money and time so that they have everything they need and want.

I just saw a study that said pregnant moms are 96% more likely to eat healthy. This is awesome since the newer research coming out shows that the nutrition of the mom through the placenta plays a large role on how healthy, and possibly whether the baby will have a predisposition towards obesity.

Once your baby is born and begins to grow, the attention continues to stay on your child and that is when many moms begin to slowly lose important parts of herself, and her health.

1 Actions_not_words!I was recently on a 90 minute call with over 200 thought leaders from around the world and one of the primary topics talked about was the idea that when YOU (moms), take care of yourself, you are modeling that behavior to your kids. Your kids will see that mommy makes time to cook healthy meals, read labels, workout with weights to become strong, and finds time to read a book or create a couple minutes for “mom” time.

I don’t need to tell you that your kids watch what you do and learn from what you do much more then what you say.

So on this call, we talked about the deep guilt that you feel as a mom when you are trying to decide between going for a workout for 30 minutes or playing with your kids, or between making a tasty and healthy 20 minute meal when a frozen pizza can be popped into the oven and you could clean your house instead.

But if we are to step back a moment and really think about it…

Knowing that our kids watch what we do…

We should actually feel MORE guilty if we aren’t taking the time for ourselves.

You might be reading this and 100% agree that you would be a better mom, wife, friend etc, if you carved out a little time in your crazy busy lives to help yourself (I have over 300 survey responses that basically say just that).

Awesome! You are one step closer to achieving that.

Others still might not buy into that premise, so I hope over the next months and years to provide you with so much data, case studies, experts, and so on that you too might become a part of this paradigm shift.

Since the release of my Fit Moms For Life DVDs nearly 5 years ago, and over 15,000 DVDs sold later, I can’t tell you the number of emails and FB messages I receive of stories from moms about how their kids are seeing them workout and want to join in.  Their kids like to play the role of me (the trainer), and tell the mom what she should be doing. The stories, videos, and pictures are adorable and heartwarming, but they go much deeper then that. Those kids are laying a foundation and belief that exercise and healthy eating is what is part of a normal life, and that it is something they should do too since the person they admire most (their mom), is leading the way and setting the example. This of course isn’t a 100% guarantee that this child will grow up to be healthy, but it is an incredible start.

This past week at the Fit Moms Transformation Center we had to cancel classes for two days because of the cold temps and school was also cancelled which caused moms1 a Open Gym to be stressed out and kids to have too much energy.

I had an idea to offer an open gym for two hours. We wrote a workout on the board that the adults could do and the kids could do whatever. We announced this only a couple hours before the scheduled time and ended up having over 40 parents and kids show up.

It was so special to see these kids using the rowing machines with their mom, or carrying medicine balls, or trying to do pushups and enjoy it! The older kids raced (and lost), to their moms on the rowing machines, while others threw balls around and played tag.

1 a open gym 2

I would like to end this by encouraging you to incorporate your kids into your workouts sometimes, and make sure that they see that you are taking your own health and wellness seriously. This can also apply to grandmas with their grand kids.

This is the best thing you can do for your kids.

The Fit Moms For Life 6 Week challenge is a program that a lot of moms are doing with their kids as young as 4 years old. The DVDs are easy to follow and some of them are body weight only so any child can be part of the workouts. We have groups starting in person and online in about a week, so join the over 300 who are already completed their 6 Week Challenge.

Click here to get started

We will be sharing with you more about the program and getting those interested signed up if you haven’t already.