Week 3 of the 12 Week Challenge (and a recipe)

Week 3 is here! How did you do with Week 2? It was tough for me! 

So we are going to keep up Weeks 1 & 2. Get your water, vitamins, workouts and no food 3 hours before bedtime. 

(That was a struggle!)

This week will be adding the Strong Start. 

Part 1 of this challenge will be to start your morning 15 minutes earlier than usual. 

This will be an especially big change if you are like me and my husband who jump out of bed at the last possible second. It does not give us time to relax in the shower, or make room for anything that might not go as planned. 

Spend part of that 15 minutes stretching your fingers, toes, legs, arms, neck, back, and shoulders while taking some deep breathes. This enhances the blood flow to your muscles and joints and de-stresses you first thing in the morning. I bet your body will start to feel more limber and you will notice some little aches and pains fade away by the end of the week. 

Part 2 of this week's challenge is to EAT BREAKFAST EVERYDAY. 

I am not saying that you need 2 eggs, home fries and toast everyday. That would not necessarily be the healthiest choice, although I do enjoy a nice hearty breakfast like that on Saturday mornings. 

My breakfast of choice for the work week is a Nutri-Grain bar. I like the blueberry best! 

These are inexpensive and easy to grab on the go. (Don't forget your bottle of water!)

Special K Bars and  Fiber One Bars are also good choices. 

Or sit down to a nice bowl of cereal. Kashi brand cereals are all good choices. I especially like Kashi Go-Lean Crunch. Fiber One Frosted Shredded Wheat is probably my favorite though. Try not to choose a sugary kid's cereal. And please for the love of all things... don't grab a Pop Tart!!!

You might as well eat a cheeseburger. 

Fresh fruit is also a good choice. You can grab a banana or an apple and hit the road for work. 

Although, I heard a nutritionist once say, "Eat breakfast like a king, lunch like a prince and supper like a pauper." See, breakfast kick starts your metabolism. After being in a fast all night long, your body needs breakfast to keep it functioning at the best level possible. 

WebMD points out that breakfast eaters usually have lower cholesterol level, they have more focus and improved performance on the job and at school, and breakfast eaters tend to weigh less than breakfast skippers. You also tend not to "graze" on unhealthy snacks all day long because you had a strong start to your day with breakfast. 

If you are already eating breakfast, then I challenge you to make healthier breakfast choices. Measure your helpings, pick low-fat or no-fat milk. Cut out sugary cereals and pastries. Try to get some protein if you can. 

I challenge you to START STRONG this week!  ( I think this is a pretty relaxed challenge after last week! )

If you are looking for a healthy recipe to try, I will share my favorite way to eat asparagus. If you think you don't like asparagus, try it this way! A student's parent shared this recipe with me a few years ago. 

Grab: 

1 bunch of fresh asparagus (or one bag of frozen)

1 TBSP of margarine or butter

2 hard boiled eggs

8 Ritz crackers

 2 TBSP milk

salt and pepper

Go:

Cut asparagus into one inch strips. ( I usually dispose of the very bottom pieces because they tend to be hard.)

If you are using frozen, cut them after you steam them.

Steam the asparagus in the microwave with a little water.

Drain. 

Mix in margarine.

Chop eggs and crush crackers over the asparagus.

Mix. 

Add milk, stir. 

Season with salt and pepper.

This makes about 6 good size servings. 

It has about 76 calories per serving and 5 carbs. This makes a great side dish or afternoon snack!

How To Get Your Child to Eat Veggies! (and other good-for-them things.)

I had a overwhelming amount of parents call me a miracle worker this week. 

Yes, it is true. I have a superpower. I can make your child eat their veggies! And they will like them!

****GASP!!****

"It can't be true! My child? Eating Vegetables?"

 *insert more dramatic gasps here* 

Ahh, but it is true. Not only did they eat them, they quite enjoyed them. 

You too can possess this amazing superpower! Let me teach you the secret. 

Are you ready? 

Here you go:

Let your child help in the kitchen. 

TADA! 

Don't over think it. Don't worry about a mess. (Most of us have many unnecessary messes that we clean up each day... might as well make memorable, educational messes, right?) Just provide them with the correct tools and some quick kitchen safety rules like:

 Only use things in the kitchen like knives, stoves, microwaves, peelers, etc when Mommy, Daddy or another adult is helping you. It is unsafe for kiddos to work in the kitchen alone.

Use the moments as teachable moments. Talk about kitchen tools and what they are used for.

Talk about kitchen safety. (umm... like, don't lick the cake batter bowl because raw eggs can make you sick. Parents be good examples.) ;)

Talk about the science behind things. 

Teach vocab words like: Boil, Bake, Fry, etc.

Okay, now here is the fun part. Let them dig in and learn by doing. I cannot tell you how important this is. Hands on learning by doing. So important. 

It develops:

 Cognitive skills like critical thinking and problem solving.

Science skills (solids to liquids, chemical reactions)

Fine and gross motor skills (stirring, pouring, cutting, mixing)

Math skills (measuring, counting, timing)

Learning to follow directions and trial and error.

And a love for being in the kitchen! 

Every preschool day in the month of March, my classes get to help complete a kitchen project. This week we made homemade bread ( I forgot my camera) but they measured, mixed, poured and the most fun part: kneeded the bread! Oh my were they a mess and did they have a great time! They loved, loved, loved it!

We also had a fresh veggie day. Several students were assigned to bring in particular veggies including, green bell pepper, colored bell pepper (orange, red or yellow), celery, heads of cauliflower and broccoli, cucumbers, and baby carrots. 

I set the tables up with trays for the kids to use, cutting boards, safety knives ( I got them from Pampered Chef), and tubs of water for washing the veggies. 

We read "Muncha, Muncha, Muncha" by Candice Flemming.

Then we talked about why eating veggies is important, how to prepare them, why we need to wash them, what veggies we were using and kitchen safety. 

Then I unleashed the little kiddos to get to business. (Aren't their aprons adorable?)

They cut and they cut and they washed and swished. 

We even mixed up some ranch dip with an 8 ounce container of sour cream and a packet of ranch seasoning.

We organized the veggies onto trays and decided to let the kiddos serve themselves snack for the first time ever. :)

I asked them to try one piece of each veggie. I also allowed them more than one helping. At first I had a lot of, " I don't like peppers." But after asking them to take a, "Thank You Bite" ( I will explain more  about that at the end of the post.) they agreed. I soon heard a chorus of kiddos exclaiming how much they actually LIKED peppers... and broccoli, and carrots, and celery and all the other veggies we had. Not one child (out of about 25) complained. Not one missed out on snack. Most had 3 and 4 helpings.  A huge success! A happy teacher! A classroom full of happy kiddos!

So let the kiddos help in the kitchen. Don't underestimate them. Be patient with them. 

It will stretch you and grow them.

A little note on "Thank You Bites"

My cousin-in-law, Lynnanne told me about these little gems. 

Have the child take one bite of whatever is in front of them to say, "Thank you" to the person who brought or prepared it. If the kids find that they like it... YAY. If not, they are allowed to throw it out. It works like a charm. No pressure. And it teaches them to be polite. I have had several parents use this at home as well. I get several emails each year thanking me for this little trick! Hope it helps you as well!

Midweek Mini Challenge

A Midweek Mini Challenge:
Park as far away from your job, dr. office, grocery store, etc. And walk in! Get those extra steps in! They do make a difference. And if you are enjoying the 60-70 degree weather ( Like I currently am in PA) then it is an added benefit! So park far away... and walk, walk, walk! :) :) :)

Week 2 of the 12 Week Challenge!!!!

We are continuing on with Week 1 Challenge of water and vitamins as well as adding Week 2 Challenges. Remember, we are building healthy habits over the course of 12 weeks.

So, how did you do this week? Leave a comment and let me know how it went for you!

Let’s get physical, physical... Come on! Sing it with me!!! :) 

This week's challenge has 2 parts ( and a midweek mini challenge!)

Part 1 of the challenge, I feel, is most important. Get your body moving! It is flat out hard to get motivated to get my butt up off the computer and hit the treadmill sometimes. But when I do, I feel AWESOME! I pump up the tunes and go! (See my playlist at the end of the post).

According to the Mayo Clinic, you should be getting AT LEAST 150 minutes a week of moderate to vigorous exercise. Divided out by 5 days (we need time to rest) that is 30 minutes a day. Moderate exercise includes: Brisk walking, swimming, biking, etc. If you are doing vigorous workouts, such us aerobics, you can mix them in with moderate workouts for a boost! If you cannot handle or have time for a 30 minute workout in one setting, Dr. Edward Laskowski from the Mayo Clinic suggests 3-10 minute workouts. He says that small workout have health benefits as well. And you are still getting in your 30 minutes a day. Preferably you will be able to do the 30 minutes consecutively for the best results. They also suggest weight training. No specific recommendations are given on how much time you should weight train, but you should do it at least 2 times a week. 

I understand that everyone may not be capable of diving into to a full 5+ workouts at week. So here is what we are going to do. There are 3 levels to choose from. Read through each level and choose the one that you are at. Meet the challenge for this level (You can always up the level later on the the challenge.)

Level 1- I currently have little to no physical activity on a daily basis. (And/Or) I have health problems or challenges that prevent me from completing a lot of physical activity. (For example- knee problems.) 

Level 2- I am your average American. I may get some physical activity, such a push mowing the lawn, shoveling snow or an occasional walk. (AND/OR) I work out (or get 30 minutes of physical activity) 0-2 times per week. I have no real health restraints that prevent me from physical activity.

Level 3- I currently have a work out schedule and stick to it. I work out 3 or more times per week.

If you are a:

 Level 1

 Your goal this week is to add something physical into your DAILY schedule. One of my teacher friends would say, “SOMETHING IS BETTER THAN NOTHING!!!”  How true is that? So maybe you are making extra trips up the stairs this week and making yourself walk to the mailbox everyday. Get yourself a pair of cheap weights (I found mine at Five Below)  and while you are sitting down, do arm curls. Sit in a chair with your back straight and lift your leg (one at a time) about 1 foot off the ground. Repeat several times. Stretch your muscles for 10 minutes 2x per day. Find something physical to do everyday. Even if you can only handle a few minutes at time, that is a great change! A great start! You can do it!

Level 2:

Okay guys, we are kicking it into high gear. There is no reason we can’t push ourselves to the limit. The Mayo Clinic recommends 150 minutes of moderate to vigorous physical activity a week. That works out to FIVE  30 minute workouts a week. You can also break those workouts down to several small workouts per day if that works better for you. There is still a big benefit to incremented workouts. But I don’t think you will have a problem cutting out 30 minutes of TV or Internet time to get your body moving! ;) Go for a walk, dust off the old exercise DVDs...or ahem, VHS! Just get moving. Push yourself!

Level 3:

 You are already working out. So it is time to amp it up! If you are not doing 5- 30 minute work outs (or 150 minutes a week). Then amp it up to that. If you are already getting your 150 minutes in for the week, then amp it up by adding 10 extra minutes to each workout. Or add 1 extra workout into your schedule. Push yourself a little harder. Add something to your workout that you typically avoid, such as sit ups. Or change out one workout for a new routine, such as a vigorous aerobic workout. 

***NOTE: If you have any hesitation about starting a new routine, You may want to check with your doctor first.****

I am a week ahead on the Challenge. That way I can share my experiences, recipes and workouts with you. I hope that it benefits you!  I am a Level 2, so here is what my week looked like:

5 -30 minute workouts which included: 22 mins on the treadmill and 8 minutes of lunges, squats, sit-up, and stretches. On my 3rd workout, I added 3lb weights while I was on the treadmill. I did arm curls, peck exercises and all kinds of things. It really maximized those 22 minutes! 

This is a great article on the benefits of exercise as well as how to get a good start, especially if you are beginner. (There are 3 short pages, make sure you read them all.)

The WebMD article also stresses that very important point. If you can’t do 30 minutes, do 10 or 5! (Especially for Level 1).  Remember that whole, “Something is better than nothing,” thing that we talked about earlier? It is so true! I could sit here and type out all the benefits of exercise like, it can prevent cancer, prevent and reverse depression, cure heart disease, aid in weight loss, build muscle, help arthritis... but I won’t ;) (I got this info from the above mentioned article.) We know exercise and physical activity in general is good for us. We know the benefits. We just need to get up off our bums and go! Getting started is the hardest part. After making the commitment, you feel so good. Exercise releases endorphins which make you happy.  :) So many benefits. 

Part 2 of the Challenge:

 No food 3 hours before bedtime. If you go to bed between 10-10:30 like me, that means no food after 7 or 7:30. Plan accordingly. If you absolutely must cheat, then Make a healthy choice! This will help you sleep better ( because your body is not using energy to digest food) and even help you shed a few pounds, or prevent adding a few! 

Tip and Tricks

1. Keep that water bottle near you while working out. I can down a whole bottle in a 30 minute work out. Stay hydrated. 
2. Find yourself some workout clothes that make you feel amazing. I have a favorite outfit that I wear that makes me feel like an athlete. Since I met my goal of 150 minutes this week ( Remember, I am a week ahead of you.) I am buying myself a new workout outfit! :) Congratulations Self! 
3. Get a playlist. Download your favorite upbeat music onto your MP3. It makes the time go fast and motivates me! Here is my playlist!

• “Give Me Everything” by Pitbull featuring Ne-yo
• “Rolling in the Deep” by Adele
• “Only Girl” by Rhianna
• “Firework” by Katy Perry
• “Mean” by Taylor Swift
• “One Tribe” by The Black Eyed Peas
• “Sexy and I Know It” by LMFAO
• “Club Can’t Handle Me” by Flo-Rida
• “Rock that Body” by The Black Eyed Peas
• “Clumsy” by Fergie
• “On the Floor” J-Lo

5.  Check On Demand on Comcast. They usually have FREE exercise programs! Yeah! 

6. If you are having a hard time finding exercises, walking is easiest and very beneficial, but also google it or type it into YouTube. You can get free exercise videos and ideas on there! I watched a whole Yoga routine! Free makes me happy!

Check back Wednesday for the first MIDWEEK MINI! A mini challenge for you to add to what you are already doing! :) :) :) MM are optional! :) Have fun this week getting your body moving!

Dot Painter Names

I love these. They are bubbly and fun. They are happy. They are educational. They help little hands with the hand eye coordination. They help with name recognition. They help with name writing. They make the hallway bright and cheery.

I cut heavy over sized paper in half lengthwise. Lightly wrote each student's name in pencil. Provided a variety colors of dot painters and the kiddos did the rest.  :) We hung them in the hallway. I think the kids like seeing their name. It makes it "their" school.

Need some dot painters? I highly recommend these.

A St. Patrick's Day Post

With March officially here, I thought I would do a St. Patty's Day post.

 I am not Irish.

 I do not drink. 

I have never caught a leprechaun or found a Pot-'O-Gold at the end of a rainbow. Darn. 

But I love Green.

 I love the word "Shamrock".

I love rainbows and God's promises that they represent. 

I would love to find a Pot of gold. It wouldn't even have to be at the end of a rainbow. ;)

I love Lucky Charms. Does that count?

I would love to go to Ireland some day. 

So I am sorta Irish right? 

Like some kind of honorary Irish for loving Shamrocks and green and for sure the Lucky Charms! 

Here are some St. Patty's day things that you can do just for fun! 

 I made a little "love box" to send to two special families! It had a St. Patty's Day theme. I grabbed some notebooks, cupcake mix, icing, cupcake liners, green jello, shamrock stickers, and a mishmash of other fun things! 

I also added these little treat bags I made. I painted some rainbows on some watercolor paper, and cut them out when they were dry. I threw some shamrock sprinkles in the bottom of a clear cello bag and added some gold foil coins. Lastly I added the rainbows. Then I tied the bag shut. I love them. I thought they were so adorable! And I had fun making them!  

 Make an easy Shamrock Bark grab by some grabbing some Nestle's mint and chocolate chips, melt on 50 % power in the microwave, spread over crushed pretzels on parchment paper and sprinkle some shamrock sprinkles on top. Chill in fridge. Yummy! 

And my favorite... Irish strips! I found this recipe while rummaging through my Nanny's recipe box. 

I healthified it... so if you are following my 12 Week Challenge ( which you should!) these are a better choice. I will post the original recipe and the changes that I made.  

* And just a note...I made both versions of these, my brother who thinks a salad is a little lettuce with a 1/4 cup of cheese and a 1/2 cup of ranch dressing, liked the healthier version best! But both were yummy! *

Irish Strips

1 stick of butter ( I used margarine)

2 eggs

1 cup of sugar ( I used half sugar, half Splenda)

2.5 cups of flour ( I used whole wheat flour)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

1 tsp real vanilla extract

1/2 cup cooled coffee

1 cup of chocolate chips ( I used dark chocolate)

Topping:

3/4 cup brown sugar ( I used Brown Sugar Splenda)

1 tsp cinnamon

Go:

Preheat oven to 375. 

Cream butter, sugar and eggs together. Slowly add dry ingredients. Add coffee and vanilla. Mix until smooth. Add chocolate chips. ( I'm not gonna lie, I used more than a cup.)

Cover a small baking sheet ( I used one a little larger than a 9x13 cake pan) with parchment. 

Press out dough onto pan. Mix the brown sugar and cinnamon together. Cover the top of the dough. Bake for 13-15 minutes. Cut into strips. Goes great with coffee and tea. 

One little added extra... did you know that we see shamrocks at St. Patrick's Day because St. Patrick  used it to represent and teach the Holy Trinity to the pagan Irish? And, St. Patrick's Day is used to celebrate the arrival of Christianity to Ireland! 

Now every time I see a Shamrock, I will think of the Father, Son and Holy Spirit.

Week 1 of the 12 Week Challenge!

Week 1 Challenge: Water and Vitamins

(If you are already getting your water and vitamins, keep reading. I have added an extra challenge for you at the bottom of the page.)

Step 1: Weigh and measure yourself. Measure your thighs, hips, waist, arms, bust and anywhere else you can think of. Record results.

We have all heard before that we need to be drinking 8- 8 ounces glasses of WATER a day. How much are you getting? Be honest. 64 ounces of water a day sounds like a lot right? Well a bottle of water is 16.9 ounces. So drink 4 bottles of water a day and you are done! 

Water is so important. It has been proven to reduce the risk of cancer by up to 50% !With cancer being so prevalent today, why not cut your chances down by filling up on water. Water also serves as a lubricant for your joints, so if you have joint pain or arthritis, drink your water! It detoxes your body and helps with constipation. There are countless reasons to drink water and here are the top 10 from allaboutwater.org

1. Water is absolutely essential to the human body’s survival. A person can live for about a month without food, but only about a week without water.
2. Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.
3. Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.
4. Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.
5. For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.
6. Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.
7. Water can prevent and alleviate headaches.
8. Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.
9. Water aids in the digestion process and prevents constipation.
10. Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

Plus, if you are drinking your water, that means you are not drinking soda which can contain BVO, a flame retardant chemical that can cause memory loss, nerve damage and skin lesions. You will also be cutting excess sugars and dyes from your diet. Dyes have been linked to abnormal brain function and ADHD. Keep it away from your kids people! Do them a favor. Did you know that red dye #4 is the crushed up torso of an African Beetle. I am not making this stuff up. Read more about it and other gross things in our foods by going HERE. So we are also giving up soda. Feel free to drink a cup or 2 of coffee or tea, as long as it is not replacing your water. :)

So Part 1 of this week’s challenge is LOTS OF WATER and NO SODA! 

Get your 64 ounces. 8 glasses a day. To help keep track of how much water you get each day, print my free printable by clicking HERE! Hang it on the fridge, mark off every 8 ounces you get. See if you are really drinking the recommended value. 

Part 2 of this weeks challenge is incorporate vitamins into your everyday routine. Get a pharmaceutical grade vitamin. It is best to get them at GNC or Vitamin World or someplace that specializes in vitamins. They can help you pick what is best for you and have high quality products. Don’t buy cheap vitamins. They will pass through your system quickly with no absorption. Vitamin C  helps with absorption, so make sure you are choosing a multi with Vit C or taking it as a supplement. You can choose separate supplements or a multi. Multis are a great place to start. It is simple to get into a routine taking a multi. For more info and facts about what vitamins you need, go HERE. 

***Tips***

I am a big water drinker. But I don’t care for the water out of our faucet. So I have been buying bottled water. You can get it relatively inexpensively at Wal-Mart. I keep the bottles in the fridge, so they are nice and refreshing and easy to grab when going on the go. If my water gets warm, I just toss it back in the fridge and change it out for a new one. Next time I need a bottle, I grab the one that I replaced.  I drink so much water this way! It has helped me get my daily intake and keep track of how much I need to go before bedtime.

~OR~

64 ounces of water is equal to one half gallon. Find a half gallon jug or container and fill it up with filtered water. Keep it in the fridge. Pour your water out of it when getting a glass. This will give you a visual of how much you have consumed and how much more you need for the day. Plus, you will feel motivated to make that jug empty! 

Put your vitamins in a daily pill box. Ladies throw it in your purse. Men, stick it in your desk at work, or somewhere you will see it. Take them with food. I like to take mine with lunch. It helps to have them ready for the week! 

Good luck on Week 1!!!! If you are already getting all your water and vitamins and not drinking any soda, then I challenge you to amp it up by cutting one thing out of your diet and replacing it with a healthier option. For example, replace white bread with whole wheat. Replace chips with fresh veggies. Replace ice cream with yogurt. 

Let me know what you think and how you are doing! See ya next Sunday! :) :) :)