You are being watched 

While no one expects us to be a “perfect” parents it really isn’t that complicated to raise happy, healthy, well adjusted kids. I am no expert and I am still raising my kids..(not out of the woods yet ha ha) but I did learn so far that kids need love. Kids need boundaries. Kids need someone to look up to and learn from.

 This post was inspired by our older son. Couple of weeks ago he did his first 5k with me and loved it. Today he did his first solo 1k. He is only 8 and it was a big deal for him. He completed it effortlessly and was so happy about his accomplishment. On the way home he actually thanked me for signing him up and said he loved it and he has been wanting to do it because he loves that I do them. He said that one day his wish was to complete a stop free 5k with me in under 30 minutes. That is a huge reward to me. I knew this before and it was just a reminder that kids look up to us, they see what we do, what we say, how we act, if we work hard for something and how we react to things. How we go through life teaches our children how to go through life. That goes for anything. If they see us making a goal and working on that goal wether we accomplish it out not it teaches them to try. If you are using bad language or bad behavior,  do not be surprised if you hear your child speaking like that tomorrow. If we eat healthy and take care of our selves we teach them to love their body and nourish it with the best quality it deserves. 

Our job, as a parent, is to lead by example. Modeling the kind of behavior that we want our kids to adopt. Becoming a role model, of course, often means taking a close, honest look at how we live our own life. This kind of self-examination can be uncomfortable, but it’s absolutely necessary for the well-being of our children. This may be a great discovery for us and them. 

  • Be your best 
  • Be dependable
  • Take care of yourself 
  • Be attentive
  • Be loyal
  • Be honest
  • Admit when you do something wrong, and teach what’s right. 
  • Enforce consequences when your children do something wrong. 
  • START NOW. You are being watched. 

  

  

So proud of him and his friend and all the children and parents involved today.

Groceries and Meals for the Week

I thought I’d share one week example of my groceries and family meals. I change it up every week and of course depending on the season. During fall and winter crock pot is a life saver so a lot of the meals are made in the crock pot…spring and summer we fire up the grill for whatever we can. Oh how I love summer. I have posted here before that Sunday is groceries and meal prep day. I dice whatever I can, clean the fruits, and store in fridge for week ahead. Saves me on prep time. I grill chicken to use in other recipes however I NEVER reheat chicken in the microwave, only on stove. Reheated chicken in microwave REAKS! I do not know if its the high temp on short time or what but its gross.

CLICK HERE FOR Grocery ListPDF

Grocery List-page0001

Monday

Grill!!

We grilled steak garnished with parsley and garlic with side of grilled Zucchini and avocado. I also had my husband grill chicken wings for the boys they prefer it more than steak. I also had him grill the chicken breast for Tuesday….

Tuesday

Made this up lol

Diced onions, diced sweet peppers, diced zucchini, sautéed on a table spoon of olive oil. Season with salt, pepper, paprika. Then add tablespoon of flour stir. Add 1 ½ cup of vegetable stock. Add diced grilled chicken, simmer 5-10 minutes. Serve with brown rice or quinoa. Dinner done in 30 minutes or less 😊

  

 

Wednesday

Chicken kielbasa and kale pasta. Recipe posted before here.

Thursday 

Grilled chicken breast and cut into strips. (This is another big package of chicken so half will be saved for Friday) Cut remaining of sweet peppers length wise, whole onion, 1 clove of garlic. Toss on high head for 5 minutes or less, just to sear it. Mix with grilled chicken and season with fajita seasoning mix or any seasonings you like. Serve with rice or Quiona. I totally failed and forgot to snap a picture but I am sure everyone has seen fajitas before 😂.

Friday

 Salad – cold chicken breast cubed on fresh spinach or whatever lettuce I have hanging around. Cooked and cooled quinoa, boiled egg, mashed avocado, tomatoes and cucumbers. I had some corn and beans in the pantry.  Seasoned with rice vinegar. It’s scarp Friday, whatever we have left over toss it together and make it a salad.

Breakfasts we usually have smoothies, pancakes, omelets. Lunches we have left overs from dinner or I make salads, egg salads, tuna salads. Fresh fruits and veggies at lunch as well. My older son gets sandwiches fruits and veggies, cliff bars, baked chips or sometimes he just eats school lunch. Each week changes. I rarely repeat the same food in the same month. I am not a chef by any means, I cook with my heart. I do not know proper chef verbiage so please excuse if there are funny errors. I make up recipes all the time. Hope this helps someone with planning. It saves us a ton money not eating out and we eat wholesome foods. I buy whatever I can organic, I’d rather spend more money for quality foods then eat out and have shortcuts. I buy rice, dry beans, olive oil, healthy snacks for boys (granola bars, baked chips, chocolate (yes they eat chocolate)) seasonings and whatever else household items in bulk at Sam’s so we do not have to restock weekly. Because I prep ahead dinner is ready and severed by 6 or 6:30 pm, we eat together as family and we have the rest of the night to do whatever :-).  Boys love it. We eat out or order in on Saturdays but it’s usually Chinese.

I would love to hear your ideas or work week tactics. Tips are always welcome so please share!

Healthy Snack Ideas

Here are some of my favorite snack ideas.

Quest Bars

By far top of my list are Quest bars..most of their flavors. I have tree nuts allergies so obviously I eat all except the ones that have that. I buy a ton of them at GNC sometimes they have buy 2 get 1 free. They are pricey but worth it. If you go to instagram and quest page there are a ton of ideas to make out of quest bars. You can check them out here.

QUEST

Rice Cakes
Ton of different ways to eat these.
I spread a little peanut butter, drizzle of honey.
I also add banana to it or dried fruit like cranberries or raisins.
Peanut butter and diced apples on top.
Peanut butter and Hershey’s dark chocolate chip
Hummus and cucumber slices
You get the idea. You can create your own. I use plain rice cakes for all of this.

Rice Cake peanut butter

Boiled Eggs

Boiled eggs are good protein and satisfying snacks. You can eat it alone with a drizzle of sea salt or..
Remove egg yolk and fill it with
Humus
Mashed Avocado
Salsa or pico
Cottage Cheese
Boiled EggCucumbers and Vinegar
Slice cucumber and season with dash of Rice Vinegar (or any of your choice) with salt and pepper.

Cucumber

Steamed Sea Salt Edamame

I buy mine at Walmart. Individual serve containers. You steam them for 3 1/2 minutes. They are PictSweet brand. These are addictive so don’t say I did not warn you 😉

EdamameRaspberry Kisses

For those days when your monthly friend is telling you to eat sweets or you are just on a sweet kick. Dark chocolate Hershey chips and raspberries.

Berries

Dates

There are many benefits from dates. They are high in sugar so I would not recommend a lot, snack on it on the day that you do not consume many fruits.

Dates benefits

Grapes and Cheese
Handful of Almonds
Fresh fruits and veggies
Roasted Chickpeas (My recipe here)

That’s all I can think of now. Sometimes I get on a kick and will eat one of the above for a week straight and then switch it up. What do you like to snack on?

Whats on my menu today

Sorry I do not post often. I try to post at least 1-2 posts a week, that’s all I can make time for lol. After all I am a busy mom in a busy world 😉 Today I snapped pictures of my food intake for the day and wanted to share with you all. Maybe it gives you an idea to try something new 🙂

Breakfast

Berry Kale Smoothie 1/2 C. fresh or frozen blueberries 6 oz. plain or vanilla Greek yogurt (I use Danon) 1/2 C. almond milk, coconut milk, or milk (I use lactose free for me) 1-2 C. fresh kale and/or spinach 1 scoop of Pure Protein Whey Powder (Especially if I plan on working out in the morning) Blend away!!! So YUM!

Smoothie

Snack

Mid morning snack. Peanut Butter and honey rice cake. Rice cake I buy at Aldi by Fit and Active. Peanut butter I use Earth Balance natural butter and flaxseed. Its 190 Cal per tablespoon but I barely use 1 tablespoon. Sometimes I add honey or half a banana sliced. Rice Cake peanut butter

Lunch Protein Power Bowl Salad 1 cup of Quinoa ( I cook it according to package instructions except instead of water I use Vegetable stock it gives it a better flavor) Handful of baby spinach 1 boiled egg diced 1 small-medium avocado diced 2 mini sweet red bell peppers diced couple of cherry tomatoes halved ( I was out last night so did not use it this time) Dressing: 2 oz of rice vinegar, dash of olive oil and salt and pepper. Mix all together and enjoy. Power Protein Salad

Afternoon Snack Apple 🙂

Dinner Pinto bean soup. 3 cups of dry pinto beans soaked 30 minutes then cook 30 minutes in water only then drained. 1 whole Vidalia onion finely chopped. 2 garlic cloves minced 2 whole carrots diced 1 stalk of celery diced 2-4 small sweet belle peppers diced 2 quarts vegetable stock plus extra water if needed. 2 whole tomatoes finely diced 2 tablespoons of olive oil salt, pepper, paprika and any other seasoning that you may like In a large soup pot, heat the olive oil over medium heat. Sauté the onion, celery, carrot, peppers, and garlic for 3 to 4 minutes. Season with salt and freshly ground black pepper (and other seasonings you like), to taste. Add the diced tomatoes, drained beans and vegetable stock. Bring to boil then cook on low heat 30-40 minutes. If you like you can add chicken or beef kielbasa you would dice it and sauté it  with the veggies in the beginning. I like to add diced avocado or fresh spinach to mine right before I eat it. (Avocado addict here lol) I cook it ahead its better the next day.

 

Now I am going to go work this off 🙂

My Tuesday workout

Tuesday’s workout felt so good, it was 1010 calorie burn good 🙂 It was an hour and 20 minute session in our garage with my husband.

2 mile HIIT. If you are not familiar with what it is here it is. If the speed is too fast for you lower it to your comfort.

2 mile treadmill run

10 Burpees
20 30lb Barbell weight squats
10 Push Ups
30 second wall sit

Repeat 3x

10 Burpees-page0001

30 10 lb weight Russian twists
30 Mountain Climbers
15 Sit Ups
30 10 lb weight plank rows
Repeat 3x

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12 Barbell clean and press / overhead press
12 Barbell deadlift
12 Bent over barbell row
12 Barbell good morning
Repeat 3 x (I used 30lb barbell weights)

Barbell Weights

The website for illustrations is http://www.workoutlabs.com  You can create your daily workout sheets for your work outs and print them. And the final result……FELT SO GOOD!

1010

Update on FitBit Charge HR Review

Recently I did my review on FitBit Charge HR. I was so excited. My employer enrolled into Humana insurance this year which automatically involved us in Humana Vitality. It’s a program that you get points for doing a wellness exam, health assessment, walking 10,0000 steps a day, for logging food and workouts…in the end you can earn gift cards and different prizes and also drops our premium rates. We all decided to track this through the FitBit. We have been using it for about 3 weeks and I have learned that the fitbit is only good for that….sleep tracking, step tracking and food logging. If you are hard core workout person, running or weight training I would not recommend spending your money on this gadget but rather a Polar watch or another watch that has a heart rate strap as it is more accurate. I found that during weight training on the fitbit the heart rate was blank, it was not measuring at all. I tried positioning it higher and lower on my wrist still the same. I even turned it around so that the heart rate would be in the inside of my wrist still nothing. I had my husband wear it to see if it was a user issue and still the same for him as well.

So I put it to the test and wore both watches at the same time, one on each arm.I did a quick HIIT run on the treadmill and weight trained. Here is a comparison.

FITBIThour POLAR

THAT’S A HUGE DIFFERENCE! FitBit 181 and Polar 546.

So I think FitBit is a good motivator to get you moving. Everyone at work loves it for that purpose. We are also very competitive so its a healthy competition in who will make more steps. I would recommend it for people who are just starting to workout walk/run. If you do Crossfit, intense training, weight lifting, look into a Polar or something with an actual strap.

Signature

2015 Hunger Walk

Today has been an awesome day. My boys and I went to the turner field in Atlanta with some very dear friends of ours and participated in The Hunger Walk. The first sucessful hunger walk/run was in 1984 and has been held every year since then. In 2014 it raised over $800,000 for local hunger relief. 

Today’s progress so far.



My older son understands the idea of the walk and because we were in downtown Atlanta we passed quite a few homeless people, even cheering us on, he saw them and said “mom this is for them.” My younger stubborn one had no idea why we were walking but by all means he wanted to walk too, and for his little feet he made it almost a mile on foot, the rest I carried him and pushed him in the stroller when he fell asleep. 



Our children supporting the cause







There were so many people I could not even capture a good shot to show you guys. It was insanely awesome!!!  If you want to learn more about the event or wish to donate you can go to the website here Hunger Walk

I hope you all are enjoying your weekend!