Feeding your little tribe

We like to think of our family as a health conscious one.  We make our food choices based off of what we know is healthy and also what is unhealthy.  

When we grocery shop, we try to steer clear of the middle aisles of the store.  Filling our shopping cart with fresh produce,  meat,  grains and dairy products.

We will make the occasional dive in the middle aisles for pickles, baking items and of course, coffee!

Even as "health aware" as our family is, I am still a mother to 4 kids. Kids that are surrounded by sugary temptations outside of our home.

My husband and I educate our children on healthy food choices but also remember that they are just kids. We never tell them to be that kid that refuses the sliver of birthday cake, the milkshake at a sleepover or the **gasp** soda at a backyard barbecue!

Packing school lunches used to mean stuffing a juice box in next to a PB&J, a bag of oreos and a pack of fruit snacks before our "food awakening". Now, it's turkey slices, celery & peanut butter, a boiled egg and a bottle of water...and sometimes I'll slip in a homemade goodie!

I do love to treat my children with the occasional cookie or brownie, but I insist on making them myself! I try to use sugar or butter substitutes, such as bananas, applesauce or avocado but sometimes that's not always available. What makes me feel good is knowing that I'm in control of the ingredients!

And better yet, how awesome do fresh baked cookies make your house smell?!

Knowing that we give them our very best in our own home is the foundation we hope they will cling to when faced with unhealthy temptations outside of our humble abode.

So, try not to panic when you hear the word "cupcake" at your child's holiday party and in the same token, don't beat yourself up when treat your little tribe to a root beer float after dinner.

Teaching your children between having sweets as a treat and not as a staple in their diet will be a huge parenting victory!

Eat well, be well!

Becky

I'm an imperfect parent to 4 beautiful children, a creative enthusiast, and a healthy & happy living motivator to all that will hear me! I'm a native of beautiful Augusta, Ga and a partner in an amazing creative enhancement party, Arty Party of Augusta.

#mylifeisthislife #livewell

Just run it off

Sunday I decided to start running again.  I was able to sneak out before the kids woke and hit the pavement. 

There is always a sense of freedom when I go for a run outside. I think it is because you can run anywhere and there are no boundaries. If I feel like running on the road I can. 

Heck I could run through an open field in zig zags and it would not matter. 

If you are looking to lose some weight, You can't go wrong with running!

When I first moved to Maryland almost four years ago, I began running to lose weight. 

I started out by running one mile each day of the week. Within a few months that one mile turned into five miles six days a week.

 I fell in love with running not because I was losing the weight but because it was helping me cope with the move from Georgia. It was my therapy. 

I kept track of my miles using the Nike running application. After twelve months of running I had ran the distance between Maryland and Georgia. I signed up for  the Iron girl 5k with my sister-n-law and surprisingly, I placed 3rd in my age group. I then started to focus on longer runs. I got up to eight miles three times a week. 

Then I became pregnant with my fifth child and slowly started to decrease my mileage to three miles by the time she was born. 

I was able to run three miles today.

I am setting new goals with running and combining it with yoga. I will keep you posted! 

Today I am sharing three movements to sleek cheeks below. The challenge on Instagram is going great and is really fun!!

Curtsy Lunge with reach and kick

1. Curtsy pulse 8x 

2. Seated curtsy

3. Side plank reach

4. Side plank kick 

(12x each side)

Lady on the table

1. Reverse table top position (with one leg crossed over the other)

2. Hip dip to touch the ground.

3. Kick leg up vertical

4. lower leg horizontal 

(repeat 12 x each side)

Rock -n- roll ups

1. squat and roll

2. plow and roll forward

3. tuck jump

(do as many as you want!)

                                             

Snacking is a healthy thing!

Are you a snacker? If so there is nothing wrong with that! Well to be clear as long as the snacks are healthy ones, I say go for it!

Your body needs the fuel. I am a professional snacker. I would rather snack every couple of hours then sit down and eat a huge meal three times a day.

Here is why being a snacker is good for you!

1. Helps burn fat!! Say what? When eating the right types of snacks like almonds for instance, you are actually fueling that internal furnace.

2.  Snacking can help keep your blood sugar stable. If your blood sugar tends to run on the low side like mine. It is probably best for you to keep healthy snacks around.

3. Giving yourself a boost in the old metabolism! Making mindful snack choices is one way to boost your metabolism. My go too booster is edamame or pita bread with hummus!

4. Keep your stomach small. When you are eating three large meals a day you are more likely to over eat. I find that when I snack healthy I keep the bloating at bay. My waistline looks better too! 

I have included a Chocolate Avocado Smoothie recipe below. Try it out and let me know if you found it tasty. I know I did! 

4 tbsp of Almond milk (you can use soy, or coconut milk etc.)

1/2 fresh avocado

4 oz. of vanilla yogurt 

1 scoop of chocolate protein powder (or fresh coco)

1 small banana

1 tsp of honey

  ENJOY!

                                             

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you 
take the weight off. 

Breathing ~ Learning to control breathing is great for Anxiety, body aches, digestive system and performance. 
If you have ever suffered from panic attacks, one of the first things a doctor will ask you to do is take deep breaths.
 If your like me and have ever given birth, (five times over here! lol) you are also aware of the role that breathing has in working through pain. 
Today focus on your breathing and see what difference it makes for you.

Learn to say "NO" ~ Sometimes we feel like we  can "do it all". Know your boundaries and learn when you have taken on too much. This is were your Tula should come in. Balance, balance, balance is key to living a full happy life. Let's leave some room for your breathing. Learn to say "NO"!

Stretch ~ Stretching has many health benefits. Today's stretching posture Upward Facing Dog. 
This move can increase your lung capacity, stretch the spine and help you achieve deeper back bends. 
It also fights depression and aids the digestive system. 
You will want to lay flat on your belly, place your hands by your rib cage and press your upper body up until everything but the tops of your feet are off the floor. Try to keep shoulder blades pressed down and hips even. 
Make the time to try this yoga posture out today!

I hope to here how weight-less you feel today in comments below. Happy Feather Friday! 

                        

Rise and Shine

It's Sunday fun day!  I hope 

everyone enjoyed the celebration of America's birthday yesterday.

 A special thanks to all who sacrifice and serve our Nation.

We have great freedom here in our Country.

As I was reflecting yesterday on the word independence and what it means, the word service kept arising in my spirit.

America was built on Freedom, the freedom to serve one another. 

What is service really? What changes can serving other people bring to our nation and other nations?

What does it take for someone to have a servants heart? 

Those were questions that popped up in my mind. 

It can all start with a simple helping hand of a neighbor. 

Take a look around you, there are many needs to be met. 

We have amazing technology that connects us all, so lets use it to help others.

When you have a servants heart you are selfless, putting their need in front of your own.

Learning to sacrifice can be hard at first, but it is oh so rewarding.

If you want to make the world a better place start in your community and serve best to your ability. 

The simplest act of kindness could make the largest impact on the world. 

All of those questions lead me to realize that I, myself am free when I am positioned to serve humbly in love.

You my brothers and sisters were called to be free. But do not use your freedom to indulge the flesh; rather serve one another humbly in love. ~ Galatians 5:13