Playing the Game ...

 

As I'm home waiting to bring my daughter to her doctor's appointment to confirm a fractured ankle that was diagnosed last night in the ER, I thought about blogging again.  I haven't found the need to write in over six months.  Nothing really got me going as photography has become my true creative outlet.  However,  as I was looking at my photos from last's night's game,  I saw something I needed to vent about.

As parents of athletes, we know our place in the stands well.  We love to support our teams and our children, be there when they need us, be there when they don't think they need us (lol!), and have a good time watching the development of their team and themselves.  Right?  But one of the biggest fears is having a game called by referees who seem to forget how to call a game.

Time and time again it happens and of course refs are people too and they will make mistakes  (I know what it is like to be second guessed as I was an NJSIAA official for high school gymnastics).  However, when refs do not set up the parameters of  the game, all rules go out the window and athletes are essentially on their own to defend themselves on the field.  Believe me, I'm all for them playing their heart out and pushing it to the next level, but sometimes they push it because they know they can pull it off without getting called for it.

I'm not upset about our girls losing games.  I am not upset about even an unfairly called game so much as I am about letting them play in a game that is dangerous.  Soccer is definitely an impact sport!  With all the concussions and injuries happening, it is a risk that all players take as they step onto the field.  My problem is that the refs need to be refreshed in the current way the sport is being ruled.

When the ref told my daughter after being tossed around that, "It was all ball,"  she thought he was joking ...

Okay ...

My question is why do NJ high schools only use a two man referee system?  FIFA does not recognize a two man system.  If this was football, and another ref was needed, it would be no problem.  The game has limits when only two referees are watching.  We finally get a three man system if the team makes it to semi-finals in counties.  But ...  travel and club games ... they use a three man system for every full sided game.  This makes absolutely no sense!  And here's my last rant ... for those players who play club year round, I know they get a lot of pressure not to play in high school - this is why.  Too many injuries that make it hard to continue playing.  

So sad, because the love of the game, the good friends they grew up with and trying to make their high school proud is why they play.

Here's to the game ... and those that try their best to call a fair, safe game!

Have a great weekend!

Blood Red Oranges

I had no idea that different oranges had different benefits ... I mean aren't they famous for fighting colds, tasting sweet and looking pretty on your plate?  Last week I was fortunate to have lunch with a dear friend of mine who mentioned how she uses them so I picked some up on one of my runs to the market.

So here's the deal on the benefits:  they are grown in the volcanic soil of Mount Etna in Sicily and have high levels of antioxidants.  Their pigment (see pic below) is also the same found in blueberries that ranks high in antioxidants.  Anthocyanins are the natural compounds that are known for their antioxidants, anti-inflammatory properties, the ability to fight disease that comes with age, keeping LDL cholesterol from accumulating, preventing heart disease, cancer and diabetes.  Wow!  The list goes on ... Vitamin A does the job of keeping our retinas and skin healthy and the Calcium keeps our teeth and bones strong!  Although regular sweet oranges have benefits, they are not as nutritious as these blood red varieties.

So, once again there are all these facts (that I am terrible at recalling) that push us to eat colorful food.  No need to know why exactly you should be trying them,  just try to get color on your plates!   After the long winter most of us have endured, start introducing one new color a week if you can!  If you have young athletes and your Spring season has kicked off,  just put a plate out on the counter ... enjoy!

Wishing you much color this week!!
Krista

Balsamic Watermelon Feta Salad

Balsamic Watermelon Feta Salad

Easiest salad on earth for a sweet boost of energy!

My family loves watermelon.  This simple summer fruit has so many benefits besides tasting good!

For the athletes in your house, the easy to digest watermelon is the greatest recovery snack after workouts.  Rich in amino acids these chunks of sweetness help with sore muscles and recovery time.  L-citruline is rich in nitric oxide oxide, a gas that widens blood vessels which help in removing lactic acid build up. 

Balsamic Watermelon Feta Salad                    

Ingredients:
fresh watermelon cut into chunks
balsamic glaze (or similar dressing) *
fresh mint finely chopped
crumbled feta cheese

Directions:
Combine the watermelon, mint and feta cheese.
Sprinkle a few drops of the balsamic glaze over the top.
Toss gently.
Enjoy!


A huge thank you goes out to the CVS Physicians Assistant who told me about this salad!  We were exchanging foodie ideas and she brought this up.  I went home and threw it together.  Just a nice side to make when you have so much watermelon you don’t know what to do with it! 

*I use the balsamic glaze available at Trader Joe’s.  A few drops are full of flavor!

Enjoy!

Krista

Nutrition in the News!

World Cup Brings Nutrition into the News

 

Refueling Athletes Getting Attention!

I am always THRILLED when the basics of how athletes should eat gets some attention!

If athletes (and their parents) invest so much, just to play the game - the equipment, the training, the traveling, the sacrificing of many other things - why not consider what is being put in the "fuel tank?"

US Head Coach Jurgen Klinsmann talked about "The 10 Nutrition Rules to Follow" in an article in January 2012 on US Soccer.  Basic common sense rules, but sometimes when the rules come from someone other than the parent, kids will heed the advice!

As our kids play their summer tournaments, keep in mind these rules and remember it's not just game day that matters.  Keep eating the rainbow in your house, keep well hydrated, rested, eating lean protein, healthy fats, eat smaller meals more frequently, post and pre-workout meals matter, breakfast everyday, limit processed foods, and if needed, supplement wisely.

If the U.S. head coach gets his team to eat well, maybe we can convince our kids that burgers and fries before games are just not going to do it for them!

Here are his rules for you to share with your kids ...

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Have a fantastic night!  Happy Watching!
Krista

Pain Relief Please

Sore Muscles?  Joint Pain?  Bruising?

Got some kids in the house with sports injuries? 

How about your overdone back from getting the yard cleaned up?

I'm always on the look out for good pain relief gels, ointments, creams!  Yes, for me as my previous life as a gymnast has given me frequent lower back pain,  but my kids get hurt on the field and although the ibuprofen bottle is easily accessible in the kitchen cabinet, I try to use alternative treatments too.

I write this as my daughter is being adjusted at the chiropractor (a once a week ritual now).

Her sports medicine doctor recommended this cream that I think is worth sharing:

Belle had to get her face in the blog this time.

Traumeel is a homeopathic ointment available in health food stores and online.  All kinds of good stuff like echinacea, chamomilla, calendula, belladonna, and arnica.

Have a great weekend everyone!!
Hope you have lots of good games to watch and good food to share!
Krista

When she started playing as a lil toddler I really had no clue we'd be watching this years later. 

Cookie Dough Part II

So, this is what's trending in my house these days ... no bake cookie dough.

I know, not what you expect from a serious veggie fan but everyone needs their dose of the sweet stuff, especially good when you make it yourself and you know what's in it!  Even better when you feel like the sweet tooth is satisfied but you haven't over-indulged!

I have a rough time with those gourmet jelly beans this time of year!  It seriously brings me back to my days as a sugar junkie ... but this time I enjoyed just a few and put them away.  And I haven't gone back.  They're in my line of vision ... and I am ok with that :)  Bring on the Peeps!  I could care less about them but my family ... they would inhale them if I kept them around! 

Ok, so this recipe is super easy and will keep you happy without too much in the empty calorie department.  I swear no one in my house even thought there were garbanzo beans in these!

No-Bake Chickpea Cookie Dough

prep time:  10 mins
servings:  20

Ingredients:
 1 cup of canned garbanzo beans/chick peas
1/2 cup natural peanut butter
2 Tablespoons agave nectar
1 1/2 teaspoons vanilla extract
1/2 cup chocolate chips

Directions:
Blend chickpeas, peanut butter, agave nectar and vanilla in a blender.  Empty into a bowl and fold in chocolate chips.  Roll into desired size.  Keep covered in refrigerator or freezer to keep fresh.

note:  if you are using natural peanut butter ... you may want to thin the dough with about a tablespoon of warm water.  It will be much drier than if you use a conventional peanut butter with added oil.  If you use a peanut butter such as Skippy Natural it will be easier to combine.

*recipe from allrecipes.com


Enjoy!
Krista

Nutrition Facts
Servings 20.0
Amount Per Serving
Calories 88
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 29 mg	1 %
Potassium 24 mg	1 %
Total Carbohydrate 9 g	3 %
Dietary Fiber 1 g	4 %
Sugars 6 g
Protein 3 g	5 %
Vitamin A	0 %
Vitamin C	0 %
Calcium	0 %
Iron	7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Old Grain for the New Season

 Seasonal Salad 

This is a grain most people know nothing about ... farro!  I love it because of it's health benefits (see bottom*), but also because it holds flavor well and there are so many things you can do with it.  I happened to have broccoli and pineapple in the fridge and love that combo but needed to dress it up with some flavor so I added lots of ginger, soy and sesame oil - the crushed pepper is just enough to kick it up and throw in some beans or even some almonds, pumpkin seeds and you have a well balanced carb/protein salad.  Great for athletes and moms of athletes!!

Have fun!  Let me hear back if you make some different combinations that work for you!

 

Pineapple Broccoli Farro Salad

• 0.5 cup, uncooked farro
• 1.0 cup, Vegetable Broth
• 1.0 cup, Pineapple - Raw, all varieties
• 1.0 cup, Broccoli - Raw
• 0.5 cup, Garbanzo Beans (Drained and Rinsed)
• 1.0 tbsp, fresh grated ginger 
• 2.0 Tbsp, Tamari Premium Soy Sauce - Reduced Sodium
• 1.0 tbsp, Toasted Sesame Oil
• 1.0 tbsp, Organic Raw Blue Agave Sweetener
• 0.25 tsp, Crushed Red Peppers

Directions:

1. Combine 1/2 cup farro and 1 cup of vegetable broth in a sauce pan with a lid.  Bring to a boil over high heat, reduce to low, cover and simmer for about 10 minutes. 
2. Remove from heat and let stand for a few minutes.  Fluff with fork.
3. Combine ginger, soy sauce, sesame oil, agave and crushed red pepper flakes in a small bowl.
4. Add broccoli, garbanzo beans and pineapple to cooked farro.
5. Mix dressing over the mixture.  Combine well.

 

*Health Notes on Farro:

Fiber Fix
A cup of faro has about 8 grams of cholesterol-lowering fiber. That's four times as much as white rice; brown rice weighs in at around 5 grams.
Chill Pill
Whole grains like farro are full of minerals, including magnesium, which may relieve tension and menstrual cramps.
Smart Carb
Farro's complex carbs break down slowly, keeping your energy level stable. The grain also has cyanogenic glucosides, a type of carb that may boost the immune system.


Have a fun filled, beautiful weekend!
Krista

 

Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 116
% Daily Value *
Total Fat 1 g	1 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 418 mg	17 %
Potassium 118 mg	3 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 4 g	16 %
Sugars 6 g
Protein 5 g	9 %
Vitamin A	0 %
Vitamin C	62 %
Calcium	0 %
Iron	20 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

No Bake Cookie Dough Bites

Cookie Dough!!!

Oh yeah!  There is a guilty pleasure even writing the words ... it's hard to find anyone who doesn't know the joy of a spoon and a bowl.  Magical.

Of course if I did that now, my stomach would revolt and I'd pay for it later.  I love these easy recipes that give you a bit of the cookie dough treat along with some good ingredients (cashews and oats in this recipe)  to hold you steady instead of flying high on sugar and then crashing!  I get my fix and without the guilt and don't worry about the after thoughts of, "OMG that means I have to do a million miles on the treadmill!"

Yes, for the gluten free crowd, this is very doable!  Of course you can experiment with different grains, nut butters, fruit, chocolate bits ...

Wrap these up and put in your freezer for a quick fix or a pre-workout/post-workout snack for you or your young athletes!  Maybe even throw them in their lunches and they will become the rock stars of their lunch tables!

Chocolate Chip Cookie Dough Bites

1 cup raw cashews
1/2 cup old-fashioned rolled oats
1/4 teaspoon salt
1/2 teaspoon of cinnamon
3 tablespoons maple syrup
1 tablespoon vanilla extract
1/4 cup chocolate chips

• Combine cashews, oats, salt and cinnamon in a blender or food processor.  Pulse until a fine powder forms but be careful not to overprocess to cashew butter.
• Add the maple syrup and vanilla extract to the mixture.  Pulse again until it forms a ball of dough.
• Remove from blender/processor.  Use a butter knife to remove all of the dough.  Place into a small bowl and add the chocolate chips.  Mix chips gently to distribute.
• Use 2 spoons to portion into whatever size dough balls you would like.  Place into a container to store in the freezer or fridge or take with you on the go. 

Have fun with your own creations!  I'd love to hear your combinations!
Krista

Pulled Chicken

For the busy mommaletes out there ... 

Here you go ... yes another slow cooker!  But it's still cold here and for some reason that makes me stay with the warm meals that cook themselves.  Sorry, that's how I roll these days.  Easy makes me happy!

Spent the weekend with my family in Virginia because that's where my daughter's tournament was ... the nicest kind of tournament is when you get to be in someone's home ... and thank you Ellen and Chris ... you are so destined to host us again next year!  So thankful!

For the picky eaters in your house ...

 

Shredded Chicken

2 pounds of chicken breasts
1/2 onion
salt and pepper to taste
1 lemon
1 cup chicken broth

This pulled chicken can be made ahead for a few days of meals ... read through to the bottom of the page.  Use boneless breasts or on the bone.  Feel free to make more than 2 pounds!  You can start them from the freezer ... no defrosting necessary.  Yay!

Directions:

1. Slice 1/2 onion and put into microwave safe bowl with about 1/2 cup water.
2. Microwave for 30 seconds to release flavors.
3. Add onion to slow cooker along with the water.
4. Add 1 cup of chicken broth to onions and stir.
5. Lay the chicken breasts over the onion mixture.  
6. Salt and pepper to taste.  Turn over and season again.
7. Squeeze lemon juice over chicken.
8. Turn on low for 6-8 hours or high for the same time if you started with frozen chicken.
9. Remove lid and shred chicken using two forks.

Options:
You can use pulled chicken in many ways.  If you'd like to try bbq pulled sandwiches, here is a simple sauce you can combine and cook about 30 minutes before serving on the stove and add to the slow cooker.  Use the amount you feel is best.  I like to "under-do" rather than "over-do" as you can always add more sauce.

BBQ Sauce:
12 oz bbq sauce
1/4 cup dark brown sugar
1/2 cup basalmic dressing
2 Tablespoons of Worcestershire sauce

Other Uses for Shredded Chicken:

There are so many uses but here is a quick go to list:

• quesadillas
• soups
• tacos
• pasta salads
• stir fry
• sandwiches
• paninis 

Are your athletes getting enough protein?  If they seem to be carb loaders and you'd like to add some protein, have a plate of chicken at the ready in your fridge ... you'll be surprised how it comes in handy.  

My favorite kind of planning is to make more than we need and just reinvent it the next night.  Got my extra chicken ready for tomorrow ... so easy!

Back to the field we go ...

 Enjoy your brighter days!  3 more days to Spring!

In Wellness,
Krista
 

Spring Sports in the Air ...

What a long, long season it's been ... 

way too long in my book but I hear the birds getting busy and see the sunlight  changing ... it's coming people!  Two weeks from today we have the official first day of spring!

If you're a mom of an athlete who plays a year round sport that is getting ready to get back to the fields, you may have an insane looking calendar looking you in the face right now.  For me, this week is kinda the calm before the storm.  Although it has been normally busy for the kids, it's going to get really challenging for them starting this weekend.

I'll be honest - I've been a bit on the lazy side this winter in regards to pushing the veggies at them every day.  I am ready now to get them fully loaded with more plants than they're used to as I see a difference in myself when I get lazy and don't get my plants in me!

Why am I posting about veggies and fruits?  The suggested amount for kids is 7-9 servings of veggies and fruits.  If they're endurance athletes the suggested amount is 13 servings or more!   That's a lot for most of our kids!  But here's the deal ... it is worth it for them to get these valuable phytonutrients in their bodies!  *see note at bottom

Kids who play sports demand a lot of their growing bodies.  The athletes who are playing back to back games are demanding even more of their bodies.  When the muscle cells are weakened because of excess physical demands, stress or emotional depletion, they are unable to absorb the oxygen needed to refuel and will not be able to perform the way they know they are capable of.  This oxidative damage is something that has been written about by the sports and science community for some time, but it is something that can be addressed with diet and nutrition.

 

So what's a parent to do with kids who are under lots of pressure to do well and feel like they are tired much of the time?

Fuel them up with some simple food that is not that hard to get ... at least those snacks between games that you might want to add to the bag of tricks they bring with them.

• sliced oranges, clementines
• apples 
• bananas
• cut up melon
• carrot sticks, celery or any other veggie they can pick at
• frozen grapes
• trail mix that is limited in chocolate
• raw almonds, sunflower seeds, pumpkin seeds
• strawberries
• yogurt with fruit
• string cheese and crackers
• plain pasta with a bit of olive oil and sprinkling of cheese 

You'll notice everything on this list is easily digestible.  There is nothing fried.  Just simple, easy food that will give their bodies energy with the added phytonutrients to help refuel for the next game. 

*note:  if your children are not getting the 7-9 plus servings of fruits and vegetables everyday, let me know.  I would love to let you in on the miracle whole food supplement we have used in our house for some time and love!  Capsules or chewables offer 17 different fruits, vegetables and grains every single day. 

krista_daley@yahoo.com

Here to a strong and beautiful spring!
Much gratitude,
Krista

We are so ready to say hello to spring!  

Swiss Rainbow Chard with Garlic, Parmesan Shavings and Pomegranate Seeds

Yes, another side of greens for you!  Honestly I just love them so much and you cannot believe how much the greens cook down when you start with a huge pan full of raw leafy greens!

Didn't take many pics like last time because I was in the middle of timing my daughter's "how to" speech ... see pics below!  Trying to get dinner done and taking care of my poor sick girl upstairs.

I had a pot of chicken broth on the stove all day today for her to sip on with some roasted turkey on the bone thrown in for flavor hoping it would work some magic on her.  I used one ladle of the broth in these greens and I think that was the magic ingredient.  Feel free to use vegetable broth if you don't eat meat.

Here goes:
Rainbow Swiss Chard
Olive oil
Crushed garlic
Chicken broth or vegetable broth
Parmesan Cheese
Pomegranate seeds
Juice from 1/2 lemon

• Heat up your skillet.
• Add olive oil.
• Saute 1-2 cloves of garlic for 30 seconds.
• Add as much of the chard that will fit in the skillet.
• Let wilt over medium heat.
• Add about 4-6 ounces of broth.
• Cook down until desired tenderness.
• Remove from heat.
• Sprinkle with parmesan shavings, fresh lemon juice and pomegranate seeds (I use the kind already pulled from fruit found at Trader Joe's)

That is it ... very easy!  Save this for the end of your prepping because it is so quickly done.

Getting our Greens On ...

You could serve this over pasta, quinoa or eat as is!

Seriously?  Her "how to" speech had to be about soccer right?

That ball be cold!

Happy to see someone shoveled the turf!

I swear she's smiling at me!  Yesterday morning was gorgeous!

Be Well Everyone!  

Stay warm and get those greens in to keep you feeling great!

Krista

Downtime Anyone?

Happy Snowy Tuesday!  

You must be reading this because you are not running your kids around...


Are you happily at home after school was dismissed early?  All sports cancelled?  Got your favorite show ready to watch later tonight?  I do ... I'm claiming the spot in front of the fireplace to watch my Downton Abbey I missed on Sunday night (not that the football we watched wasn't dramatic as well!)!

Here's some info to mull over about your kids who are home resting tonight instead of practicing.

Depending on where they are in the season, they can be getting overworked.  Injuries might be happening and immunity might be an issue.  If that is happening, read this little bit of info on oxidative stress.  If that's not happening, read on because you may need to fuel properly to shovel yourself out of your house later without injury!

Nutrition ... how does it help you recover?

• provides fuel
• heals damaged tissues

Simple right?  Your body (or your little thoroughbred's) breaks down microscopically each day and repairs with some rest and good nutrients.  Yay!
But what if your body isn't done repairing (not enough rest or nutrients) before it has to go out and do it again?  Yep, it starts to wear down and overuse injuries start to become painful.  Yikes!

When athletes work intensely without proper rest and nutrients, oxidative stress occurs.  It's basically like the exhaust from a car that is not cleared well when you rev your engine.  These will break down or damage tissues instead of building them back up again.  If this doesn't happen, free radicals are produced and need to be neutralized quickly by one of the body's enzyme systems.  This can work up to a point, and then the balance begins to tip to stress on the cells.  To make a long story short, the harder a body is pushed, the result is more exhaust and that leads to stress on the DNA, proteins, and lipids.  This in turn turns into muscle soreness, losing power, and poor training which eventually leads to chronic muscle damage, impaired immunity and eventually "burn out." 

Oh boy ... so what's an athlete to do?

I've always been a fan of eating a whole food plant based diet.  What I didn't fully understand was how great it was for recovery!  (Probably shoulda eaten better in our years of track and field Jen and Terri!  Those boxes of jello under the bleachers for "energy" were so much fun! We thought we were so cool!)   Lots of studies have been done to prove the benefits of this kind of diet and not to bore you with statistics, but honestly if you could simply add more fruits and vegetables with high phytochemicals (see list below) you could save yourself or your young athlete some time off from injury or illness!  These phytochemicals are only present in real, whole foods, not supplements.

Foods High In Phytochemicals: 

• broccoli
• berries
• pears
• turnips
• celery
• carrots
• spinach
• olives
• tomatoes
• lentils
• cantaloup
• garlic
• apricots
• onions
• seeds
• soybeans
• green tea
• apples
• cabbage
• brussel sprouts
• bok choy
• kale
• red wine

Here is simple link to explain what a phytochemical is:
http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals

Hope that helps demystify "oxidative stress!"  

Here is my current view ... someone obviously worked hard today and stole my spot for tea in front of the tele tonight!

King of the Couch

Go Eat Some Fruits and Veggies before your Favorite Show!
(And did anyone notice red wine on the list?  Yay resveratrol!)  

Krista 

Simplicity Rules!

It is now 3 weeks into the new year and you know ... good intentions sometimes meet reality and well, unless you have someone holding you to your resolution (beside yourself), it can fade about now.

The best resolution to encourage all kinds of positive benefits in your body?

Eat simpler foods!

More fruits and veggies at every single meal ... not just once a day. 
Not just us grown ups ... Have you heard this one:

"This may be the first generation of children to have a shorter life expectancy than their parents."

There are so many children that are developing diabetes (they predict 1 in 3 children), started to develop hardening of the arteries, take prescription drugs on a regular basis, and are treating cholesterol with statin drugs already!  Yikes, that is crazy right?

How can we prevent this?

Eat like our grandparents may have eaten.  Farm fresh foods are key.  Yes, it is the winter here in the northern hemisphere but learn to find real foods in your food supply.

I'll give you one hint today (as I can write pages on veggies and how to get kids to eat them!):

Keep cut up veggies ready to put on a plate when your kids get home from practice or school today.

That is the best time to get them to grab foods that are maybe not as attractive when other foods are available.  Put them out and watch what happens.  They will eat them.

The more we can model eating plant based foods that are part of our everyday diet, the more your children will develop a taste for them.  Sometimes it will take a few times for a kid to even try a bite.  Don't give up.  Offer a variety and see what happens.  

It's a simple way to get those phytonutrients into our kids!  These phytonutrients are key in keeping everything running on schedule, preventing more colds and doctor visits and for those athletes out there, it is key in preventing oxidative stress and helping in recovery!

More on oxidative stress next time ... gotta get my daughter ready for soccer tonight!  The crock pot has done it's job and now I'm pulling out the big bag of frozen organic broccoli for some magic in the oven.  I never loved broccoli as much as I do now!  Roasting at a high temp is really easy and everyone loves it!

Be Well!
Krista

Kale Chips!

Food is Medicine for Your Aching Bod!

Happy Monday Everyone!

I know my muscles are currently stressed ... ok, they're not really stressed, I just went through a brutal massage ... known as a medical massage by some people.  I'm currently working with a therapist who is awesome and finds the trigger points of my lower back and neck to release the crunchy fascia and promote healing and better circulation.  When she's done with her treatment I am very thankful although I'm seriously starting to bruise as I write this.  It's been a long almost 4 years without full vision and my neck muscles have just kinda said, "She doesn't use us, so we're going to sleep!"   Boy, they have been asleep and kinda turned to fossils!  We're trying to wake them up!

I'm not a doctor but I do know it all makes sense how everything is connected.  Did you ever notice your neck pain and then feel it in your pinky?  Or maybe the pain behind your knee when your back is acting up?  Or the shoulder pain that makes your tmj kick in?  Stressed at work?  You feel it somewhere guaranteed.  Sometimes it's chronic pain, sometimes it's our young athletes dealing with overuse conditions that leads to inflammation.  Those poor shoulders can sometimes work too hard  when swimming fly or throwing pitches!

If you are an athlete or an athlete's mom (aka mommalete in my house!) there is a good chance you have had an issue with some chronic pain at some point.  I know we are also approaching that age where some of us are getting hit with the dreaded "A" word of arthritis! 

How do you deal with your chronic pain?  Do you take ibuprofen?  Heat?  Cold?  Topical ointments?  Chiropractic?  Acupuncture?  I've done all of this!  And then some!  I wanted to pass on the benefits of eating well for pain.  You heard me ... I'm pushing the rainbow again!  That is the rainbow of fresh produce along with some spices and tea.  Not only is it just plain healthy to eat for the sheer healthfulness of raw veggies and fruit, but there is definitely healing that is enhanced with certain foods.  In my quest to heal myself from chronic back pain I have found these foods do help:

Foods that Promote Healing

• pineapple:  there are powerful anti-inflammatory enzymes found in this fruit. 
• berries:  all kinds of berries are powerful!  There are lots of phyto-nutrient antioxidants that help control inflammation and enhance the immune system.
• green tea:  another antioxidant that helps detox and protect the DNA in your cells from free radical damage.
• beef:  look for grass fed beef as these cows are not fed the chemically laden corn that regular cows at your supermarket are fed.  Grass fed beef has less saturated fat and is rich in nutrients.  
• tumeric:  a spice used for chronic pain and inflammation; the compound in tumeric is called curcumin which is an anti-inflammatory.  You can cook with it or add a supplement made with curcumin to your daily intake.
• garlic:  we all have heard the benefits of garlic ... it is a vegetable that promotes healing with it's strong anti-inflammatory properties.  Use liberally when cooking!
• ginger:  this root has also shown to have anti-inflammatory properties;  it actually blocks the enzyme cyclo oxygenase which is what commonly prescribed pain medications use.
• cold water fish:  rich in omega 3 fatty acids which research has shown reduces pain and inflammation more effectively than prescription NSAID medications.  Make sure you know your source as polluted waters can yield fish high in metals.
• water:  we are 66% water so we need to continually replenish ourselves.  Chronic dehyration leads to muscle spasm and increased blood viscosity.  You can use the formula 1/2 of your body weight in ounces per day.  I like to drink water out of quart sized mason jars!  It's easy to keep track and I can easily get my 2 in each day!

Loving this loose leaf green tea with jasmine! 

Give it a try ... if you are looking to get more healthy foods into your diet anyway, this may be the motivation to get you going.  

Real food, less medications, more energy and good days!  Whether that be for you or your athletes, anti-inflammatory foods that fight free radicals and decrease inflammation are good for everybody.

Be Well,
Krista

Macaroni and Cheeeeze!

So I was fortunate enough to have a great day to host the soccer team's pasta dinner last night at my house.  I was thrilled to have a beautiful day to set up tables outside and eat after their team practice.  Team parents rotate houses to feed the girls every night before a game so we all get to host!  So, me being a newbee parent to high school soccer started picking my brain for something different as I tend to do that ... food wise anyway!  Lol! 

The girls were really great and showed tons of gratitude which of course ranks really high with all parents!  I love the team bonding off the field and the fact that they actually talked to us was just plain cool.

So here is what they loved ... a simple mac and cheese! I have to say when cooking for a large group, I go with the most basic recipes.  I confess, I didn't use whole wheat elbows for this dinner.  I have made it for my family with whole wheat ... they had no idea it wasn't the plain noodles they always like.  So, try it without the whole wheat or venture into the "other" kind of noodle if you want to take it out of your comfort zone :)  Of course, we had 5 pounds of regular penne with vodka sauce, meatballs, garlic bread, tons of salad, bread, a really easy chicken scampi (recipe for another day!), watermelon (really good for refueling muscles), and the best cookies ever:  pumpkin cookies ...


Macaroni and Cheese
Makes: 4 servings
Active Time: 25 minutes
Total Time: 55 minutes

Ingredients
3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil
1/4 teaspoon paprika
1 3/4 cups low-fat milk, divided
3 tablespoons all-purpose flour
2 cups shredded extra-sharp Cheddar cheese
1 cup low-fat cottage cheese
1/8 teaspoon ground nutmeg
1/4 teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. 
4. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
5. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish.  Top with the remaining pasta; sprinkle with the breadcrumb mixture.
6. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes:
Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.


Kids love pasta!  A great way to get the carbs into their bodies for their event tomorrow!  Make sure you get some protein into them to help them absorb these carbs! 

Have an awesome weekend!
Krista

Your kids eating your portion too?

If you're like me, sometimes by the time you sit yourself down at the dinner table,  most of the food has been claimed!  And you being the ultimate giving person ends up with less than everyone else ... right?

Makes you wonder if you are making enough ... or are they eating too much?

When it comes to protein requirements for growing athletes, there is a little formula that you can work with.  Of course it varies depending on age and sport ... so here goes:

• Take your kid's weight and divide it by 2.2 to determine kilograms.
• Children aged 7-10:  1.1 to 1.2 grams of protein per kilogram  
• (example:  Mikey weighs 50 pounds:  50/2.2 = 27.73 (let's round to 28 kilograms)  28 x 1.2 = 30.8 grams of protein per day.
• Children aged 11-14:  1.0 gram of protein per kilogram of weight

If you have a kid who plays a power sport you would want to increase their strength with adequate protein as well as an endurance athlete who is training and playing many hours at a time.

Although many athletes believe in "carbo loading" the day before their game/meet, they have to keep in mind that without some protein, they will not be able to convert the carbs to usable energy for their event.

A good basic meal to keep in mind:  lots of rice and veggies with some chicken teriyaki in the mix.

Please click this recipe from awhile back for a stir-fry recipe if you are in need of something easy and really, really good!!!

And so I'm off to watch a game daughter #1 is playing in ...
Wish I could be in two places at the same time to watch daughter #2 play her game!

Hope you have a fantastic evening wherever your kids take you!
Krista


When I begged my kids to please pose with me for a photo for a new book that will be coming out by the husband and wife team of Drew and Karin Rozell this is what I get to deal with:

Anyone else feel the joy?

I love them.

Even though they make me crazy.  

In Wellness,

Krista

Great Tool for Refueling Stressed Muscles

 

Happy Saturday!

What a week!

Back to school!

So reality is setting in for the next 9 1/2 months

Bring it on!

Just wanted to share a great product with you busy moms and dads of athletes that is being used in our house every night to refuel everyone's muscles, help with a nice sleep and keep bellies happy.  You can find it in a health food store, or order it online and it will last you a very long time!  If your family is training at least 5 days a week, you know there are days where you have to pull out the ice packs and set the timer to help them heal.  This will definitely aid in recovery. 

It's called CALM PLUS CALCIUM ... premium sports magnesium-calcium drink.

I'm not going to get into the whole blood-chemistry thing here but here's what it does for our athletes who are probably really busy this time of year, especially if they are playing for multiple teams at the same time:

"Natural Calm Plus Calcium is formulated to prevent a surplus of calcium robbing the body's vital magnesium supply and to avoid the symptoms associated with depleted levels of magnesium.  This premium formulation includes vitamin D, boron and vitamin C to facilitate the assimilation, distribution and utilization of calcium.  Natural Calm Plus Calcium is excellent for athletes and anyone who works out.  It assists in preventing muscle cramping and helps reduce lactic acid."

It's basically going to help them recover quickly and reduce muscle cramping and soreness.  There is a balance that needs to be maintained between calcium and magnesium and often times we are depleted in our magnesium levels which leads to a host of problems.  

Here is a link to explain it fully:  http://naturalvitality.com/natural-calm-plus-calcium/

The other benefit is it helps relax the muscles for a good night's sleep!  Love that!

Have an awesome Saturday!  

Krista

 

Summer simmering down ...

Good Morning Everyone,

Loving the sounds of crickets right now ... so quiet in the morning before everyone is up and moving.  It's getting close to that time of year where we go from casual everything to buckling up and strapping into the ride of back to school schedules.  I really really love summer ... and I know once that first day of school starts I will move forward.  But, this summer has been a fantastic one with lots of great memories!

Pine Island, Corolla

I was so thrilled to be out there with Hannah and the dolphins!  Total joy!

Yeah it was a flat week but somehow they always manage to get up!

OBX sunsets are my favorite!

Back to reality ... all the lists that we complete as moms for our kids going back to school in a few days here in NJ.  Yes, I have hit the school supplies, the clothes shopping lists, the appointments for haircuts, etc.  My focus is now on getting my menus in order again as I have been off my scheduled shopping and kind of "winging it" all summer!  I think Moms need to just "wing it" sometimes, but if you have athletes, busy kids, or just kids at all, you really should take this week to write out some menus for yourself to follow once the busy schedules kick in.  Believe me, it is sooo much nicer to wake up in the morning with a plan that you will follow for that day.  It allows you to focus on what you need to focus on ... whether it be your kids, your job, the run to Staples after the first day, etc!  You know what I mean.  Once your dinners are planned it allows you to stay grounded and roll with whatever distractions come your way.

Here's how I do it:
1.  Have a "team meeting" with your family once a season.  Ask them what meals they would like to add to your "list" that will rotate throughout the next few months.  Come up with ten meals that are simple enough to work, tweek as necessary and of course, be realistic for you!

2.  Get your shopping list set up for you to use each week.  I like to shop on the same day every week to keep everything in check.  Another bonus tip:  get yourself one of those apps to keep your staples in your phone to have ready every time you go to the store.  Update each week with the extras you need for those meals.

3.  Review the week after you know everyone's game times, practice schedules and put the meals on a calendar that everyone can see.  It is so nice to point to the calendar when they ask, "Mom what's for dinner?"  Really nice :)

4.  Enjoy the free time you now have!  I'm serious, just give this plan 30 days and you will never want to "wing it" again during the insane, busy times of whatever season you are currently in.

Let me know if you have any questions or ideas that have worked for you!

Enjoy this last week of summer!  Get your momma mojo on and plan these meals so you are ready to embrace the back to school frenzy!

Much love,
Krista