When I was sick with the [non-stomach type of] flu last week, my new naturalpathic doctor gave me some homeopathic medicines in pill form.  Easy enough.  Then she told me to try Wet Socks Therapy.

Excuse me? Wet socks.  In the winter.  While I’m sick…Is a way to get well?

Here’s the low-down, as given to me by Natural Choices.

Rationale:

Wet sock treatment is an easy and effective way to boost the immune system.  It causes the body to think it’s under attack or threatened by the cold, wet socks.  By changing the temperature of the feet, it causes the body to do the same thing it would do for any threat: It initiates a fever response (one of the body’s best defenses) and raises the circulating amount of white blood cells.

This can also be a preventative measure if you’re feeling run down, on the cusp of getting sick, or are surrounded by others who are sick.

Effects:

The treatment acts to reflexively increase the circulation and decrease congestion in the upper respiratory passages, head and throat.  It has a sedating action and many people report sleeping much better during the treatment.  It’s also effective for pain relief and increases the healing response during acute infections.

Supplies:

• 1 pair of white cotton socks
• 1 pair of thick wool socks

Directions:

1. Soak the cotton socks in cold water. Wring them out thoroughly so they’re just damp and not dripping.
2. Place wet sock on feet and cover with dry wool socks. Go directly to bed and avoid getting chilled.
3. Keep the socks on overnight. The wet socks will be dry in the morning.  If they’re not dry, it could be a sign that your body does not have the energy to mount an adequate response to the therapy.  You should see the doctor.

Cautions:

This treatment may not be appropriate if you have a circulatory disorder, advanced diabetes, if you have certain types of cancer or in some cases of HIV and AIDS.  If you have a pre-existing chronic condition, you should speak to your doctor before trying this therapy.

So…Did it work?

It wasn’t a cure-all in my case, but I did wake up without body aches and without a sore throat for the first time in four days, and I was able to blow my nose easier.  If I’d known to do this earlier, I think I could have weakened the illness before it grew to such an intense strength.  In the future, I’ll try the wet socks when I start to get that feeling where my body is fighting a coming illness.

Good Health to you!

My post-holiday glow was darkened by a stomach virus that I can only describe as horrendous.  While I type, my Sprite fizzes next to me, and the room slightly spins, however, I am on the mend.  I can ASSURE you that if this strikes your home, you most certainly will not feel like googling “stomach virus”…so click here to read about Natural Cures to Get Rid of a Stomach Virus by Livestrong.com.  It’s a doozy, prepare now.

When my husband and I toured schools to find the one we wanted to enroll our daughter in, I’m sure I was silently voted one of the strangest parents ever. Why do I feel I was secretly endowed with this title? Because every room and hallway we were taken through, I sniffed. A lot. And, according to my husband, I wasn’t terribly discreet.

I didn’t have a cold or postnasal drip. And, I’m not part bloodhound. I was simply concerned about the indoor air quality. My daughter was prone to respiratory illnesses and I wanted to be sure the school she would be attending would support and protect her growing lungs in addition to her brain. For many air quality issues, your nose knows, so I was using the easiest tool I had to gauge how healthy the environment was.

Back then, I was part of a very fringe minority of parents concerned about toxics in our everyday environments. Today, the movement is much larger and there are many more opportunities for creating cleaner, greener, safer school environments. Here are just a few:

Global Green USA Green School Makeover Contest. Global Green USA is working to ensure that every child has the opportunity to learn in a healthier, greener school. Their Green School Makeover Competition, as presented by Pureology, gives you the chance to help a school in your area by nominating it for a Green School Makeover. Go to Green School Contest to enter your school (by September 30th) and learn more. In December 2011, Global Green will announce one grand prize winner to receive $65,000 to renovate their school, plus approximately $65,000 of in-kind technical assistance, and fourschools will each receive $2,500 towards their green school renovations.

Whole Kids Foundation School Garden Grant Program. The newly established Whole Kids Foundation has launched the School Garden Grant Program initiative to educate students on healthy eating habits, sustainability conservation and community awareness. The organization has teamed with Whole Foods Market and FoodCorps to provide grants of $2,000 to grant school garden wishes throughout the U.S., UK and Canada. To date, they have raised more than $708,000 for the School Garden Grant Program! Do you know a school in need? Applications will be accepted through December 31, 2011. Visit Whole Kids Foundation for more details.

Episencial 2011 Green Your School Grant Preschool Program. Episencial has partnered with Ecomom, CleanWell, Revolution Foods and Eco-Kids to offer more than $30,000 in green goods and funds through the 2011 Green Your School Grant Preschool Program. For more information, visit Episencial.

Woolly School Gardens. Woolly Pockets is helping plant modular gardens at schools across the nation through their Woolly School Gardens program. Schools just need to have one teacher or manager to oversee the program, a sunny wall or fence and $1,000 to get their own outdoor garden. The garden comes complete with 50 Woolly Pockets, do-it-yourself hardware and instructions, premium soil, organic seeds, compost tea, a planting chart and gardening manual and Nutrition and Garden Curriculum Lessons. For schools that don’t have the budget, Woolly provides easy fundraising suggestions and an online fundraising platform that schools may use to raise funds for their garden. Their goal is to help thousands of more schools land their own gardens over the next year. Learn more at Woolly School Gardens.

More Resources:

Teens Turning Green Project Green Challenge - The Project Green Challenge seeks to engage high school and college students across the country and inspire them to transition “from conventional to conscious,” via a 30-day green lifestyle Challenge.

National Walk to School Day - This year Healthy Child is supporting EveryBody Walk http://everybodywalk.org/ and National Walk to School Day because walking (or biking) is not only great for promoting health, but it’s also a way to reduce air pollution created by vehicle exhaust. Walk more. Pollute less. Breathe easier!

Jamie Oliver’s Food Revolution - Get the facts, find support, and start a campaign to improve your school’s food using the tools and resources the Jamie Oliver Foundation has developed.

Healthy Schools Network - This national non-profit is working to create healthier school environments for all children. They coordinate a coalition of over 400 partners, provide a wealth of information and referral services, and coordinate the National Healthy Schools Day every April. Host your own event to raise awareness of the issue and launch a local effort to improve school environments.

The Green Flag Program - The Center for Health, Environment and Justice coordinates this student-led program to make schools healthier places to work and learn. This flexible three-step program will help you advance your schools environmental behaviors and become a shining example to others. Achieve recognition for all the good work your school already does, and improve your program with the support of teachers and field experts across the country.

Do you have any resources, opportunities, or tips to share?

Read more from Healthy Child Healthy World here.

Have you ever wondered what it would be like to go to a weight loss camp? Our contributor Jennifer is spending part of this summer away from her family to try to kick start a new, healthy lifestyle.  Read Part 1 here.

I quickly realized I spent my first two weeks at Premier Fitness Camp this summer gearing up for the next three weeks!  I was able to live at camp for four weeks total, but I knew I couldn’t neglect my family or home responsibilities for a month straight. So, I did three weeks at camp and then went home for a week.  I returned for my final week ready to take on the world!  But my third week didn’t start out as promising…

Hitting the Wall

The Wall…. I have been hearing about hitting the wall since the first day I got here.  At some point, usually week three, everyone supposedly hits the wall.  All the carbohydrates are burned out of your muscles, you have been away from home for awhile and feel homesick, your muscles are tired and a little strained, you may be fighting an injury (for me it was shin splints and a strained rotator cuff), the enthusiasm you arrived at camp with is beginning to wane, lots of the friends you were close to left on Sunday and then you go to your second weigh in to start the week off!  I kept thinking that this would NOT happen to me because I was more prepared, more centered and now I knew what was coming.  I was, as usual, completely mistaken!

I had my weigh in on Monday morning.  I had a goal of 5 more pounds.  The anticipation didn’t really get any better for it being the second weigh in.  I also got my measurements done.  I lost an additional 4 pounds.  At home, on my own, 4 pounds is great!  Being here, coming up a little short of my goal, 4 pounds sort of felt flat.  I called my husband and he made me feel a lot better, even if it made me miss him more!  I knew I had to get back on the horse and give 100% this week so I can hit that 5 pounds next week!

I started off our Monday morning hike in good spirits and quickly felt like it was my first day!  My heart rate spiked to 177 and I couldn’t catch my breath.  I had to slow down.  At boot camp there is the metal sled that you can add weights to called “The Butcher”, that we have to push across the field like football players.  I couldn’t get it there and back in the time that we had, my muscles felt so weak!  It was frustrating and my roommate (and boot camp partner) reminded me that it was my third week!

Eating Healthy and Still Feel Like I’m on Vacation

Luckily, my appetite and metabolism kicked in mid-week and this really picked me up and I got my energy back.  The food here has been phenomenal!  It really does feel like I’m on vacation with gourmet food, a personal chef and wait staff!  It feels like you are cheating sometimes because it tastes so good, but I know that everything is perfectly portioned to keep us at our correct daily calorie intake.  Not to mention that we are usually off to our next workout right away!  We have enjoyed a crusted chicken spinach salad (my NEW favorite), of which I didn’t leave one leaf of spinach on my plate! We also had PIZZA.  It had a spelt crust and we had a choice of a Mexican style pizza or a chicken and vegetable pizza.  My roommate, Savannah, and I ordered different ones and shared so we could taste both!  We had breakfast crepes with berries, a variation of taco salad, chicken soup, turkey burgers… and the best part is that I can go home and make these too!

Green Isn’t Just Good for the Planet!

Part of the program here provides us nutrition training and recipes!  This is something that has been an enormous help for me.  We have learned all about portion sizes from Liz(the dietician), how to make “green” smoothies and good choices at the supermarket from Bonnie(our nutrition director), how to make the spelt pizza, salad dressings and so much more from Gino(our chef).  I loved trying all different green smoothies with spinach and berries, spinach and cantaloupe, spinach and lemon and just spinach.  It sounded like it wouldn’t taste good, but I really liked them!  I can’t wait to try making them at home!  Our trainers offer nutrition training as well including how to snack in a healthy way, eat out at restaurants, how to read labels, what ingredients are the most helpful or hurtful to our bodies, etc.  I am constantly learning here and I know that this aspect of the camp is going to help me and my family make this a lifestyle change instead of just a diet!

World Class Trainers Making All the Difference

I mentioned that our workout routine here is intense; I workout between 5-7 hours a day.  I also realized that these workouts are exactly what you put into them.  If I push myself to work through the stuff that is hard, I feel it in my muscles and it makes me stronger.  If I stop or take breaks because I’m tired, my calorie burn isn’t as high that day.  Luckily, I have the most amazing trainers here!  They really are some of the best in the world (watch out Bob and Jillian)!  They are knowledgeable and creative, which keeps everyone interested in what we are doing.  More than that though, they genuinely care about you as a person, what your goals are, why you are there and your success.  I could feel that from the moment I arrived!

So whether it was Casey pushing me through one more medicine ball exercise at the end of the day and modifying exercises for my shoulder, Leah on the ground doing the exercise with me(in plank, no less) telling me to keep on moving down the ladder and that I COULD do it, Wayne encouraging me to get the Butcher back across the field at boot camp and telling me that I did it “verrrryyy  nice”, Brad reminding me to breathe (and duck) in boxing, Josh making sure my kettle bell form was perfect, Jason cheering me up Olympic Hill to finish strong, beat my time and reminding me to smile, Kimba letting me know I CAN do a heavier weight at strength training because I am stronger, Megan giving me a challenge because she believed I could do it, Pam emailing me workouts that we did so I can continue at home or Mike making me work a little harder at Friday boot camp and making me laugh all at the same time- I know that they are there to help, teach, support and care about me.  If I had to say the ONE thing that made this experience for me it was the people!!

Heading Home

My week at home brought mixed emotions.  It was great to be in my own bed, see my kiddos and husband and get some real life things taken care of.  I missed the people at camp, the opportunity to work out as much as I did there, the food, everything!  I was nervous that I wouldn’t be able to follow my at home plan for workouts and especially nutrition.  However, I had a lot of encouragement from my family, my trainers and my new “family” at Premier Fitness.  The week was actually really great and I lost 2 pounds at home!  It encouraged me to know that I could do this on my own because I had put the tools in place to be successful while I was at camp.

Emotions Running High as Last Week Wraps Up

My last week at camp was an emotional roller coaster!  I was either hysterically laughing or hysterically crying and sometimes both at the same time!  Crying because I was going to miss the people and, in reality, the entire experience!  I had to say good-bye to friends weekly as they prepared to go home before me.  This week I would have to say good-bye to my trainers, all the friends that were staying and my roommates.  Savannah and I had been roommates, boot camp partners and close friends for my entire stay.  She and I are leaving the same week and so we spent every evening laughing at all of our inside jokes, crying as we said good-bye to trainers, laughing again at memories, crying for those we leave behind.  It is difficult to say good bye, but I treasure the friendships I have made here and know that we will keep in touch to encourage each other and laugh and cry some more!

Real Changes You Can Measure- In Only Five Weeks!

My last Thursday was my medical assessment at the hospital.  They re-evaluate the different things they measured at the beginning of my stay here including blood work, cholesterol, core strength, back strength, fitness levels and more.  I had to ride the bike again and they took a comparison of what my output level and heart rate was compared to doing the same speed and levels of intensity that I did when I first arrived.  I was ecstatic to hear that my level was up 11%.  They said in 4-5 weeks normally they would expect a 5-10% increase in this intense of a program, so that was great!  My total cholesterol level to begin was 208.  It was down to 138 in 5 weeks!!!  All of the non-HDL cholesterol was down significantly.  He said if I continue this lifestyle I should never have to worry about cholesterol again!  My core and back strength levels were up as well and overall it was a great feeling to see how much you can change your body in just a short amount of time!!

My last Friday was my LAST Olympic Hill walk.  Every Friday we are dropped off at the bottom of the hill and walk/jog/hike up one and a half miles.  Doesn’t sound too bad right?  It is really steep and we are timed!  Each week you are trying to beat your previous time!  This week my calves were so sore I could barely walk down the stairs into the lobby!  I really just wanted to beat my time so I could say I improved my time every week that I was here, even if it was just by 5 seconds!  I felt really nervous about the hill for the first time since week one and I talked to Danielle(my new little sister from PFC) about it.  She told me to just keep trying to chase whoever was in front of me and catch them.  Then pretend that she was right behind me and that I couldn’t let her pass me.  I did use that advice as motivation and I chased Cece and Savannah the whole way up.  I ended up finishing second and beat my time by one minute and 20 seconds!

Saturday brings my LAST weigh in… Josh was the trainer here to weigh us out and review how far we have come from the beginning!  I lost another 3 ½ pounds this week which brought my total since arriving here to 18 ½ pounds!  That is not the 25 pounds that I set for my goal for being here, but I am so happy with that because I have learned there is so much more than the number on the scale.  I have lost 10.5% body fat!  My BMI is only 2 points away from being considered “healthy”.  I lost 25 lbs of fat and gained 6 lbs of muscle.  I lost a total of 20.75” off my body in 4.5 weeks!!!  Those results are the ones I am the most proud of!

The End, or Just the Beginning!

After all my lasts this final week, writing blog posts has been one of the hardest ones!  I can’t say enough about the people who have touched my heart during this experience, from all of the staff here to the friends I have made.  I have come to love them so much! They have all influenced me to change my life for the better so much more than they will ever know.  I wouldn’t change this experience for the world.  If you are reading this and waiting for some big change to happen in either your weight loss, fitness, nutrition.. or even in your spiritual, emotional or social aspects of life- don’t delay!! What are you waiting for??  You can start today, even if you can’t get somewhere like fitness camp!  If you are open to change, seeking it, working for it- it will find you!  And you will never be the same again.  I will keep blogging my journey at home, because this really isn’t the LAST of anything… it’s just the beginning of an exciting lifelong journey!

It’s been eight years of pregnancy, babies, nursing, and just keeping my head above water. Before my first child I had a gym membership, a personal trainer, and all the time in the world to workout. After my first kid, then the second, and now the third, my time to workout dwindled in a haze of full time work, a husband in school, income stress, and post partum depression.

But now it’s time. My time. Time to get my body back. My baby is only three weeks old so I know I shouldn’t go into a full-tilt 4 hour a day workout regime, but I’d love to start this process. I’m already walking around my neighborhood in the evenings.

Let me ask you: when do you start exercising after a baby? Are you up and at ‘em within a week or two? Do you take more gentle care and not start until baby is a couple months old? How do you decide when and how much?

And what are your secrets to fitting a workout in your busy life? I have friends who swear by awakening early, before their family, to stretch and work. I know others who have no problem with a late evening workout.

So how do you move your body after babies?

Have you ever wondered what it would be like to go to a weight loss camp? Our contributor Jennifer is spending part of this summer away from her family to try to kick start a new, healthy lifestyle.  Join us for part two next week!

HANGING OUT WITH MY BEST FRIENDS – BEN & JERRY

Most Tuesday nights you can find me curled up on the couch with my dog, a fuzzy blanket and my two best friends, Ben and Jerry (as in Cookie Dough Ice Cream Ben and Jerry).  We are anxiously awaiting the next installment of Biggest Loser and marveling at the transformations of the contestants.  There is also the part where every week I resolve to “start tomorrow” to lose weight, exercise, be healthier and give up my beloved Diet Coke.  Well that “tomorrow” never seemed to arrive in my life as a busy mom of four kids.  One such relaxing evening subtly became a turning point in my life.  I decided simply to look up the fitness camp advertised on TV while I dreamed how amazing it would be if I could spend some time just working on improving my health and fitness levels without all the distractions of home.  That simple thought took root and has started me on an amazing journey of realizing some of those goals I set every week and would never follow through on.

CAN I PUT MYSELF FIRST?

Of course my reasons for exploring the option of leaving my husband, 4 daughters, and my dog to go to a fitness camp for a month are not particularly unique to me.  I remember being at a Christmas party with my husband and feeling so out of place with all of the thin, young doctor’s wives.  I felt bad for my husband having to be there with me no matter how many times he told me how beautiful I looked.  I got over my shallow, insecure moment and decided to do something about it.  In theory, that would have worked, but with my busy mom schedule my fitness and nutrition were not getting any priority at all.  I began feeling run down, having no energy just to get through my day and stressed out about how I could change the routine.

After MUCH preparation and research I found a fitness camp that I thought was the best match for my goals and lifestyle. Premier Fitness Camp had just won “Best of Utah” award from the State and seemed to have all of the components I was looking for in a live-in weight loss camp. The next thing I knew, I was checking into a resort to begin intense fitness and nutrition training!  I felt like it was the first day of school all over again!

THE FIRST DAY

The first day we had orientation starting in the morning at 5:30am.  This included our beginning weigh in, body fat percentages, some baselines fitness tests and having our blood drawn.  This camp is medically supervised and they do blood work and medical assessments as part of the program.  I am terrified of needles so I am thankful I did not pass out!  After we received some instruction on the equipment in the gym we jumped right into working out with the other participants of the camp!

Our author at camp

Quickly I fell into the routine of the workouts.  Every morning we meet at the Smoothie Bar to get a protein shake to fuel our first workout of the day at 6:00am.  We then travel to a recreation center for boot camp!  Boot camp consists of several stations or circuits that we rotate through.  Everything from push-ups, lunges with weights, pulling boxing bags across the field, pushing football sleds, and lots of other exercises to torture and tone the body.  As hard as it is to do the workouts, you have an amazing energy when you are finished that lasts the rest of the day.  My first day at boot camp, I am not going to lie, was incredibly difficult for me.  I noticed I was worn out fairly quickly and even a little dizzy.  However; the trainers were encouraging, trying to get you to do just a little more than you thought you could.  One of the trainers, Josh, reminded me I was still adjusting to the altitude and to breathe through my nose.   The dizzy feeling was gone within a few minutes.

WORKING OFF MY BOOTY IN BOOT CAMP

After boot camp we have breakfast, followed by either a hike, a power walk, aqua aerobics, or sports activities depending on the day.  We have lunch at noon and then meet for our afternoon workouts.  For these we are split into two groups so the trainers get to work with smaller groups for more one on one attention.  My group has strength training first, followed by another class that varies by the day.  Including kettle bells, medicine balls, boxing, kick boxing and more.  I felt this was very helpful for me because I get proper form and motivation.  By the time we finish in the afternoon I am exhausted! It is strange by the end of the week though I was tired, yet had energy.  There are other activities included after these workouts like yoga, nutrition training, group counseling/life coaching.  On Friday and Saturday there are other activities like walking up Olympic Hill, Zumba class and a group outing on Saturday afternoon.  The fitness and activities have become my full time job while I am here!!

MEAL TIME – TASTY, DELICIOUS, HEALTHY? WHAT?

The meals are all inclusive and are kept within a 1200-1500 calorie range so while I am here there is nothing to think about.  Knowing that I have to go home and continue this, I was relieved to find there are tools to help me.  We have nutrition training twice a week and a cooking class with the Premier Chef every Saturday.   I really enjoy that I am not cooking or doing dishes!  It is amazing what you can focus on when that isn’t taking up your time.

Let me just take a minute to say that the food the last couple of weeks has been fantastic.  Between the chicken fajitas, lasagna (yes, a delicious and healthy version!), salmon, breakfast tostadas , oatmeal with fruit, spaghetti squash served with pesto and chicken, tuna steak and baked tofu, I have been in heaven!  Tofu!  Who knew?  The first few days it was hard to get used to working out hard and then eating and then heading out to the next workout!  Now, my plate is clean in a hurry, my appetite is back!  I would be concerned that would mean that I am not going to lose weight this week, but knowing that at Premier Fitness camp they portion our food, I know that the entire day is going to be within our calorie range.  I am so glad to see that I can prepare these healthy meals for my family and after tasting them, I know they are things my kiddos will actually eat.

Boot Camp Friday

THE BIG WEIGH IN

After my first week flew by, it was time for my first weigh in!  I tried to sleep in, I really did, but this is my first Monday morning weigh in!  Each Monday we all weigh in to see our progress.  Every two weeks, we weigh and measure.  My assessment time was 7:20am, but I was up at 5:00am.  I was anxious.  I wasn’t really scared because I felt like I did everything I was capable of and I knew I didn’t go off of the program’s nutrition plan one bit.  I was still bouncing in my seat while I waited for my turn.  It seemed to take forever and all I could think of is how awful the anticipation must be when Biggest Loser contestants have to sit on set and wait for their turn to weigh in.

I AM THE BIGGEST LOSER!!!

I had a goal in my mind of 5 pounds.  I thought that was optimistic, but I really wanted it.  My dear friend here saw me on my way down, she lost 5 pounds.  Another woman walked out losing 7 pounds.  I was getting a little more nervous.  Finally, it was my turn!  I walked in and one of our trainers, Wayne, got me on the scale.  I watched and saw it come up.  I looked at Wayne and said, “Is that right?”  He told me I lost 7 ½ pounds!!  I jumped off the scale and hugged him, then rushed out to tell my roommates and friends who were waiting to hear!  I was ecstatic!  Then at lunch Wayne announced who this weeks “Biggest Loser” at camp was… and I won!  They take your percentage of weight lost and mine was 4%!!  That means I won an extra massage at the spa!  MONDAY ROCKS!

CAN I DO THIS? REALLY?

I have had trouble sleeping here and Tuesday this week was my hardest day here so far.  I hadn’t slept, I was homesick and missing my family, I felt I didn’t have a lot of energy and I got frustrated that I wasn’t working out as hard as I could have.  My afternoon workouts were very difficult with me being close to tears a few times.  Luckily, I got some sleep and lots of encouragement and the rest of the week picked up.  I was really excited to get to Wednesday’s boxing class.   I think that it is so funny that putting on the gloves and boxing with the bag or a trainer has become the thing that I really look forward to in the week.  Even if Brad (our trainer) just kind of shakes his head because I am so bad at it!

INSPIRATION AND EMOTIONS

Now that I have given you the logistics of my couple of weeks at camp, I can’t say enough about the emotional breakthroughs I have experienced here.  I love the mountain hikes!  It is amazing to hear the forest and see the wildlife.  My first hike was a three moose hike!  We saw a mother moose and her calf from about 40 feet away.  My last hike I made a commitment to not stop until I hit the top.  I had to slow down, but I made it.  The view was awe-inspiring and I felt myself get choked up that I was able to accomplish what I set out to do.  I was able to come back down with a camp participant who is 72 years old and 10 times more fit than I am.  It was so pleasant to share the experience with her and hear her stories about her family, her stay here, what she has accomplished.  What inspiration!

That may be the biggest surprise that I have had being here.  I am completely inspired by the people I have met, both my trainers and the other participants in the program.  In such a short time I have made connections with people that I anticipate to continue friendships with for the rest of my life.  We feel like a little family here; sharing our stories, talking about our families, challenges and successes.  We cheer for each other and encourage each other.  When it is a hard day, someone is there to pick you up!  If I had to go home today, I think the lasting impressions of these people would keep me on track to make big changes in my life and it would be worth every penny and every sacrifice I made to get here!

-Jennifer

I am 37 years old and a mom of 4 beautiful daughters. I am a stay-at-home mom who is never HOME! I do some work from home helping my husband run his business. My weight was not a problem until I got pregnant and began having children. I have never completely lost that weight. I have tried different diets and felt like a yo-yo for the past 8 years! (see me on far right of picture)

A combination of things happened in my life to make me decide to make some major lifestyle changes and putting myself first, making healthy choices for me and my family. Please join me on my journey here on the Today’s Mama Blog, on the Mom It Forward Blog , the TimeOutMom Blog, and my daily journal entries and weekly vlogs on the Premier Fitness Blog as I do five weeks at Premier Fitness Camp in Utah living there & then my follow-up journey at home.  This is going to be life-changing! It is already life-changing!

bircher muesli picture from http://recipes.coles.com.au

If you have fresh fruits and veggies already in your fridge it makes preparing healthy meals and snacks that much easier.  I always have carrots, celery, and bell peppers (whatever color is cheapest.) I have at least three types of fruits as well: bananas, strawberries, and whatever I found on sale or in season. Combining these basics with other items is a good foundation for healthy eating.

Fruit Salad Isn’t Just for Picnics!

Who says a simple fruit salad has to get dressed up and go somewhere? Make some for your family! It takes just a few minutes to make a fruit salad. Simply chop whatever fruit you have on hand into a large bowl. A common mix in my house: strawberries, black or blueberries, pineapple, bananas, melons, mangoes, apples, orange or grapefruit. I’ve been known to throw in a handful of unsweetened, shredded coconut as well. I chop as much fruit as possible and use my largest Tupperware to store.

The secret: Boil ½ cup of water with ½ cup of sugar, honey, or even agave nectar, for 5 minutes until the liquid is reduced to about ⅓ cup. Cool a little bit. Squeeze in half a lime or some lemon juice. Toss your LARGE bowl of fruit with the syrup. This step is optional, but it does keep the fruits from browning, brings out the flavor of the salad, and helps it keep longer in the fridge.

Eat fruit salad for lunch along with whole wheat toast smeared with some peanut butter. Kid friendly and happy.

Mom’s Muesli!

I’ll let you in on my mom’s Swiss secret for a summer time supper, bircher muesli! This is different than the raw oat recipe that is a breakfast tradition.

2 cups of rolled oats
1 32oz container of yogurt – your favorite flavor (lemon, strawberry, vanilla are all nice)
Chopped fruits – whatever you have
Chopped nuts  - whatever you like

Optional: Honey to taste, flax seed, dashes of cinnamon

Cook two cups of whole rolled oats with a pinch of salt–you want it to be relatively thick after cooking, so don’t use too much water. Cool slightly. Chop any fruits you have around: grapes, strawberries, bananas, apples, even raisins! In a large bowl mix yogurt into cooked oats. Add fruit and any chopped nuts. Stir. Ladle into bowls. Maybe serve with a little Parmesan garlic bread if you feel like it. Keeps nicely in the fridge for several days.

For the bircher muesli pictured above, please visit Coles Recipes.

Rotisserie Chicken

I can stretch one 5lb rotisserie chicken into at least three meals for the four of us:

Night One: roasted chicken with carrots, celery sticks, green salad, and if it’s not too hot, a starch like orzo pasta cooked in chicken broth with fresh herbs

Night Two: Chicken tacos on corn tortillas with bell peppers, leftover shredded green salad from night one. Toss shredded chicken with lime juice and chili powder before serving.

Night Three: Big salad with a little shredded chicken, cheese hunks if you’re into that sort of thing, and assorted veggies or fruits (like steamed and cooled green beans, cucumbers, more bell peppers, or even berries and almonds) whatever your family will tolerate.

Salad Nicoise

Ever tried a salad nicoise? It’s so delicious, I can’t help but share.

Boiled quartered new potatoes, steamed green beans, hardboiled eggs, tomatoes, nicoise olives (can use any type you actually like,) romaine lettuce, and tuna fish–yes, canned is fine! Serve with a mustardy vinagrette (even better if you squeeze a little anchovy paste into the dressing, and you don’t have to tell a soul.) The potatoes make this salad more substantial so nobody has to feel deprived. Tip: steam the veggies and cool in advance for faster prep.

Fast Summertime Snack Ideas For Kids:

1. Classic ants on logs (celery, peanut butter, raisins)
2. Whole wheat crackers spread with peanut butter (or a soft cheese)  made into “sandwiches” with apple slices
3. Mini-quesadillas from corn tortillas and a little shredded cheese, microwave for 20 seconds, serve with grapes
4. Corn tortillas, sprinkle with shredded cheese and broil until crispy (same ingredients, different prep.)  Serve with mini carrots
5. Fast pizza: Flour tortillas, brush with EVOO, a little shredded Fontina cheese, thinly sliced tomatoes, broiled until crispy, garnish with a bit of shredded basil
6. Bananas sliced into rounds, spread with a little peanut butter and press into sandwiches.
7. Homemade tzatziki sauce with a slice of pita bread and cucumbers or other fresh veggies to dip
8. Apples and cheese
9. Make Larabars and keep on hand for fast snacks. Here’s an index of recipes. Bonus: because you’re making your own you can make gluten or nut free as needed. (I like this one with dates, nuts, and apricots.)
10. Frozen fruit that you’ve cut up. Kids love grapes, sliced peaches, berries, anything that you’ve frozen.

What are you favorite fast summertime snack or meal ideas? Let’s hear ‘em!

Mama Mary at San Diego Mama spoke with Dr. Andy Baldwin about developing healthy habits for your kids, take a look at their interview and some basic tips to make lasting changes right away.

Are you as sick of the food that’s pushed on our kids as I am?

I’m not talking about fast food and restaurants, I’m talking about what you buy at the grocery store–weird processed foods that are advertised for every meal, or for every snack.

Look, I’m a realist. My kids eat hot dogs. They love the occasional chicken nuggets. Even though I make delicious homemade macaroni and cheese, they are no stranger to the blue box.

I might wince when they eat a hot dog, but I hope I’m also setting them up for a lifetime of eating choices: most of the time I cook healthy, from scratch meals with fresh vegetables. They give me grief about it, but I don’t care. So what if the ratatouille served over stone-ground polenta with an herbed grilled chicken breast elicits groans. Yes, I make them eat their vegetables. I even make concessions: serving more raw veggies, which they prefer, over cooked or steamed. They might have a blue box night, but they’ll also have carrots, celery, and bell pepper sticks to dip in a vinagrette on the side. I don’t withhold “kid” foods from them completely because I think that can back fire.

Once I served whole romaine leaves and called it "Giant Salad." They loved it. Easy to dip and novel.

They ask for stuff all the time that I don’t give to them: strange, artificially colored foods are out. Sugary yogurts, out. Almost anything with a cartoon on it? Out. Sugar cereals, no way. Soda? Not on my watch. Juice? Rare. If it’s in a box, has a litany of ingredients, I question whether it should come into my home. If my grandmother wouldn’t recognize it, why should I feed it to my children? (That’s one of the big turn-offs to extreme couponing for me–most of that stuff isn’t healthy and I don’t want it in my house–call me when the quinoa and squash have coupons.)

Someday they’ll grow into their tastebuds, preferring real food over processed. I hope they grow to learn how their bodies feel after a healthy meal, and after a meal that sinks like a rock. I’ll keep serving them colorful, whole foods, with a balance of proteins and plants, even when they fight me. How else would I have found out that they’re crazy for salmon? It’s worth it. They’re worth it.

I worry that since so many families my age don’t cook, we’re raising another generation of kids who can’t cook–perpetuating a vicious cycle of dependence on processed foods.

So let me ask, how often are you making meals from scratch for the kids? I’ll volunteer that we’re at about 80% scratch, with 20% short cuts.

What types of healthy foods have you tried with your family that you were surprised that they accepted? Where do you draw the line? What are the indulgences you allow?

And stay tuned this week for ideas on quick and healthy foods!