Archives for August 2014

I’m at an age now where I realize AND can admit that I’ve learned a LOT from my mother! Our mothers have one of the most powerful and important influences on our lives: caring for us when we are too young, rebellious, or stubborn to care for ourselves. Unfortunately, it usually takes us “kids” longer to realize the pearls of wisdom that come with age and experience…the ones that come from all the moms out there!

I had one of those exhausting and crazy weekends, visiting my family for a late summer wedding. Did I mention 10 people were staying in our 3-bedroom house?! It was wonderful and chaotic and entertaining, with lots of HUGE and very deliciously decadent family meals. There was also a lot of running around, keeping appointments and trying to get as many activities in before the Midwest’s scattered thunderstorms so common in late summer. With all the pandemonium, there was one thing that stayed constant: my 8-month old nephew’s feeding times. He’s in this new and exciting time, moving from breast milk to actual (baby) food. Babies love attention and this little guy is no exception! Yesterday, during a morning feeding of sweet potatoes my mother kept repeating to baby “Focus on your food.” Naturally, he was looking side to side, trying to get people’s attention combined with sporadic giggling. The second time my mother spoke this mantra, baby looked and her and caught a spoonful of sweet potatoes in the mouth.

Talk about pearls of wisdom! My mom just identified one of the biggest mealtime mistakes made by Americans. We don’t Focus on our food! Instead we check emails, watch TV, play Clash of Clans, scroll our newsfeed, tweet, commute to work or complete some other sort of multi-tasking. We all have ancestors that considered eating a sacred act. Some give thanks before beginning a meal, mindfully wash their hands, or light candles, all preparing the body and mind to focus on our food. So whether my mom knew it or not, she was promoting mindfulness during our meals, a powerful practice that has been linked to the following AMAZING benefits:

–       Maintain a healthy weight

–       Feel satiated with less food

–       Reduce emotional eating

–       Improve digestion

–       Reduce uncomfortable bloating and gas after meals

Focusing on your food allows you to ENJOY your food! And who doesn’t want that?! Mealtimes, and food itself, connect us to our families, our emotions, the present moment and ourselves. Do you want to improve your eating habits? It’s all about awareness: focusing on the sensations you experience when you eat, and connecting to the thoughts and emotions you have about food. Some experts even believe it’s more about how you eat than what you eat… People eat more when they are not paying attention, so it pays to be mindful when eating.

In what environment are you sitting down for meals? Test out the following tips to see how you can become more mindful during your next meal.

When preparing meals I remember to give thanks to the food itself and its ability to nourish my body. I’m thankful for the earth that provided and people that cultivated the food. Bring back the sacred ritual at your next meal and be totally present. Enjoy!

Live your WHOLE life,

Shannon & Meg

Vacations are an amazing time to experience new adventures with family, see new places, and R-E-L-A-X. As I am finding out, vacations can also wreak havoc on your health routine if you don’t PLAN. Here are the tips that I will be following for the remainder of this vacation + my next (healthy) vacation – am I getting ahead of myself?

All smiles and enjoying the lake with my little man!

Just as you take time to PLAN your vacation activities, you must also make time to PLAN for your vacation meals.

 Let your vacation help you achieve your health goals – NOT derail them!

Here are 3 easy FREE tips to make your vacation a health success.

1.)    Find a Kitchen (or a Kitchenette)

If you can, book a hotel or room with a kitchen or a kitchenette. This allows you to prepare at least a few meals. You will likely eat better, healthier, & fresher – not to mention saving a few dollars eating out.   If this isn’t an option, NO PROBLEM. There are still other ways!

2.)    Plan at least ONE meal per day.

Whether you are eating out or dining in, plan to have at least 1 wholesome healthy meal. If you are eating out, this is as easy enough as a salad with dressing on the side. If you are prepping your own meal, this may be an egg white scramble. You can feel satisfied and have ample time to discover local eateries while still working towards your health goals.

3.)    Do at least ONE physical activity per day.

There are SO many options, here… outdoor jog, local hike, long walk, swimming, water sports, etc. If none of these options are available for your vacation, there is always a local gym or the hotel gym.

We subscribe to the “Good, Better, Best” School of thought so even if you can only incorporate one of these tips on your next trip, YOU ARE ON THE RIGHT TRACK. Every step you take to better your health is a step in the right direction.

We look forward to hearing your thoughts and want to know where you are going on vacation next and if you accept this challenge. Let us know your vacation struggles in the comments below.

Baby + Naptime + Hike + THE VIEW!

Live your WHOLE life!

Meg + Shannon

“What vegetable do you want with dinner?” Without fail, my mother would ask us this question every night and I would quickly reply “potatoes!” Mom would explain that potato doesn’t count as a vegetable in her house and I would make a case with technicalities…. a potato is classified as a vegetable, however it is nutritionally categorized as a starchy food due to its high carb content. Maybe this is where my debate skills stem from! After much back and forth, Mom insisted we pick something else, and most often it was corn in butter sauce.

I later learned that my mom was trying to get us excited about eating green vegetables. My dad was the only one in the family who enjoyed brussel spouts and steamed spinach. I know this because my siblings and I would be the last ones at the table, since no one could leave until their plate was empty. I remember a battle with green beans that lasted for hours….being stubborn did NOT serve me well that night! When we had our choice, the kids opted for shoepeg corn in butter sauce, mashed potatoes with butter, or the occasional broccoli in cheese sauce. So are all vegetables created equal?

 The answer is NO!

Different vegetables offer different health benefits, so while you may be getting in the recommended daily servings, you’re missing out on some powerful nutrients! The most commonly eaten vegetables are not as rich in nutrients as some other choices. A classic store bought salad will usually contain only iceberg lettuce, which is definitely better than eating a cheeseburger, but is nutritionally lacking when compared to Romaine lettuce.

America’s favorite iceberg lettuce ranks lowest in nutritional value across the board (it’s 96% water!). What’s the reason for this inequality in lettuce nutrition? The color! Darker, loose leaf lettuce contain more antioxidants and nutrients than their lighter colored counterparts. The darker leaves are able to absorb more light and in turn, synthesize more vitamins! A great rule of thumb to follow:

I’m sure my mother would have loved to hear her kids demand romaine lettuce as their vegetable with dinner! The reality was that we preferred non-green veggies with our meal. For those who enjoy ALL the colors of the rainbow, aim for these veggies:

White: eat cauliflower more often than potatoes

Yellow/orange: eat more carrots, winter squash, sweet potatoes, and bell peppers instead of corn

Red: choose tomatoes and red peppers over red cabbage & potatoes

According to experts, the more brightly colored the vegetable, the more protective the health benefits thanks to a rich assortment of plant compounds called phytochemicals. These brightly colored foods may offer the most protective health benefits against cancer and other diseases, as well as helping people with diabetes control their calorie and sugar intake (from American Institute of Cancer Research). Whether you have picky eaters, a need to test out new veggies, or just think a colorful veggie tray is pleasing to the eye go for deep, rich colors when choosing your vegetables.

The options are endless, so remember, eat your colors and enjoy the rainbow! And keep in mind that the freshest, organic options are best (without the butter, cheese sauce, and fatty ranch dressing)!

Live your WHOLE life,

Shannon & Meg