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

Fruit Still Rocks!

The date of July 29th is completely flooring me!

Summer passes so quickly and yet there are days that I wish we were back in school ... but this year back to school shopping is not appealing to me at all ... I'm not ready to buy supplies, get hair cuts, go clothes shopping, and send my kids off into another year of learning and schedules.  I just like it right now.  Like those days with blue skis and puffy clouds.  Sweet.

After a very busy summer of sports, today was a great do-nothing kind of day.  I haven't even figured out dinner yet ...

Yes, I'm supposed to have it all planned out on my menu planner as my book states, but there's just something about those lazy days that are too nice to worry about stuff.

I'm really grateful for the great people I get to hang around with at these weekend soccer tournaments - and my reason for writing this post was simply to acknowledge how dedicated parents of young athletes are to their families, to their teams and to character building.  I know there are always some that we roll our eyes at as they are coaching from the sidelines in really loud annoying voices, but I have to say things were really nice this weekend.  Bonus ... mostly everyone was eating fruit and healthy foods between games!  Yay!  Maybe that's why they played so well ... ;)

Here's to enjoying the rest of your summer busy moms and dads!  I hope you all get to drink it in now ... time is flying!

In Gratitude,
Krista

What do you pack in your cooler for all day events?

Here is what scored with the kids this weekend:

• clementines (those cute little oranges that are easy to peel)
• watermelon (awesome for their water content and amino acids that help widen blood vessels and break down lactic acids)
• grapes (potent antioxidant that helps athletes with muscle recovery)

These are so easy to throw in a cooler and when the kids only have about an hour to an hour and a half between games/events they are great to refuel with!  Don't underestimate the value of simple fruit!!  The sugar content is there to add to their tank without the garbage of the processed products that companies are marketing to you as a serious athlete.

The nicest fields I've ever seen!  Tuckahoe Sod Farms

Between checking their phones for new stuff these girls refueled really well to play their fourth game of the weekend with serious determination!

Hazy, Lazy Days of Summer!

Hope you are enjoying the above!!!
My mantra for summer is to "Do What You Love and Love What You Do!"

I know many moms right now who are trying to do as much as they can to infuse their summers with really good stuff.  We've had a really good start to summer with concerts (Bruno Mars and One Direction) , shore trips, soccer tournaments, a drive-in movie, tons of pool time (anyone else feel like throwing ice cubes in the pool?  90 degrees officially makes it a hot tub in my opinion!), swim meets, backyard bbq's and the list continues!

The One Direction Craze!!!

My sis and I at Bruno Mars ... kids would not pose with us!

 

 

Charlie is so happy with his lazy summer days!

Yes, the biggest splash contest continues!

Beach buddies :)

Lawrenceville, NJ GTT Tournament

Drive-in!  Beautiful night!

This is all great, but my house is lacking in some good food lately!  Anyone else feel the lack of schedule leading to no food in the house?  I rarely get excited to go food shopping but I'm really looking forward to going tomorrow!!!  So the question is, how to fit it in when you are strapped for time with all the other things pulling you in different directions?

5 Quick Tips to Help You Buy Healthy Foods:

•  Shop the perimeter of the store ... remember what that means?  Leave out the middle aisles ... plus they are full of processed foods you can do without.
• Go early in the day if possible to avoid the lunch crowd!
• Bring your list!
• Avoid foods that are "fat free" or "sugar free,"  they include fake stuff (you don't really want me to go into this right now do you?)
• Use the "Dirty Dozen, Clean Fifteen" List below to sort our what to buy organic if possible.

Wishing you much peace amid a beautifully busy summer :)
Krista 


"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do."
~Mark Twain



           Dirty Dozen (Buy these Organic):

1.      Peach

2.     Apple

3.     Bell pepper

4.     Celery

5.     Nectarine

6.     Strawberries

7.     Cherries

8.     Kale

9.     Lettuce

10.   Grapes (imported)

11.   Carrots

12.    Pears

Clean 15  (Lowest in Pesticides)

1.      Onion

2.     Avocado

3.     Sweet corn

4.     Pineapple

5.     Mango

6.     Asparagus

7.     Sweet peas

8.     Kiwi

9.     Cabbage

10.  Eggplant

11.   Papaya

12.   Watermelon

13.    Broccoli

14.    Tomato

15.    Sweet potato

How to pack for those all day tournaments??

 I'm heading out to a tournament this weekend ... here is an article I wrote last summer about what has worked for us when there aren't always food vendors on site.  

Have a great weekend!

Krista

 

Refueling For All Day Events

 Playing in tournaments, invitationals, or other full day sporting events are great opportunities for young athletes to reach new levels of play and have some fun while doing it!  It can also be a challenging day, whether you are the parents supporting the athletes or the young athlete who is working very hard to do well and keeping up their energy to keep playing what they love!
After coming back from a soccer tournament this past weekend, I emptied out all the coolers, cleaned out my car with 20-plus water bottles and other recyclables, and thought about what worked and what didn’t “sell” in my cooler that I had brought for my family’s nine games that were played.  Bottom line … every kid is different in what they like!  I have a few guidelines for you as sometimes these all day events don’t actually sell food and the options on the roads aren’t exactly what you want.

Snacks that are great between games (less than 2 hours apart):
*fresh fruit (my daughters’ teams love grapes, watermelon, strawberries)
*small bagels with a small amount of spread (peanut butter, hummus, cream cheese)
*smoothies (you can bring them from home – ex. Stonyfield Farm)
*pasta salad (make it the night before – a little goes a long way for them)
*cheese stick with crackers
*carrot sticks/celery sticks/cherry tomatoes



Small meals between games (2 hours or more):
*Grilled chicken salad (ex. A Panera salad is great with some bread and a small smoothie)
*Turkey sandwich with some lettuce and tomato (ex. Subway gives you some options that allow you to keep their sandwich just “right” and not too heavy)
*Chicken noodle soup, hearty wheat roll and an apple (ex. Panera does this in a bread bowl with an apple)

Avoid these kinds of foods to deter low energy and belly aches:
*Carbonated drinks
*High fructose corn syrup drinks
*Anything with caffeine
*fried foods
*candy
*highly refined dry cereals

Drinks to bring:
*water
*low sugar fruit drinks
*sports drinks with low sugar (or dilute a Gatorade with water)
*diluted lemonade or fruit juices

Note on drinking during very hot days:  make sure you are sipping consistently versus gulping an entire drink at once to avoid nausea.  See my article on hydration from May.


Hope you are enjoying your summer of sports everyone!  Stay cool and keep refueling those young athletes!  If you are interested in more information please follow me on: facebook: Krista Daley - Holistic Health Coach or @kdaleynutrition on twitter .

“Winning is not everything, but the effort to win is.”
-Zig Ziglar

Sneaking the Spinach In ...

If you have kids you know the end of the school year is filled with all kinds of goodies to celebrate graduations, pool parties, birthday parties, and of course the start of Summer!!!  I am guilty of buying some non-traditional food to celebrate too!  Kids love this ... at least in my house!  I bought a bag of marshmallows to have on hand for s'mores and found it empty the next day.  No one will fess up to it but I realized I need to find a new hiding spot or use the safe ... not kidding.  There is a sugar fairy in this house who I can never catch!  Lol!

Anyway I just wanted to share the easy way to hide greens ... not all kids will eat salad as you know.  My kids used to eat spinach salad and now they turned their noses up to anything but romaine lettuce ... not quite as heavy in the nutrients!

This recipe was posted on my facebook page this week but if you missed it here you go:

Ok so here's the deal ... Use fruit to hide the greens in the smoothie recipe I promised you:

Pink Smoothie for Non-Veggie Lovers:
•1 banana
•1/2 cup frozen mango
•1/2 cup frozen pineapple
•1 cup frozen mixed berries
•1 cup coconut milk, rice milk, or orange juice
•1teaspoon ground flax seeds (to start)
•1 handful of baby spinach
•agave or honey to taste

Blend till smooth ... Serves 2.

This is a good way to start with the greens and flax seeds. Add more if you would like to get extra good stuff in your little ones.

Hope you have a great Sunday ... the first official weekend of Summer!
Keep those veggies coming into the house ... and hide as needed :)
Krista 

The day after school ended we hit the beach!  Sweet!

 

Breaking the fast ...

Hey Mommas,

Are you prepping for kids busting out of the school yard at any moment?  I'm trying to get my lists together (yes, this is the summer they will learn to do their laundry, make their own breakfasts, lunch and help out with all those jobs they have no clue even exist!)  I love summer, but I tend to get off schedule (my tendency everyday!) and forget to eat breakfast!  Before I know it, it's lunchtime and I  have the shakes from coffee and no food!  Sound familiar?

Here's a nice and easy way to keep yourself ready to go ... and keep up with all the kids' activities ... oh and just a bonus ... keeping yourself fed, feeds your metabolism and you burn off more calories!  Don't let yourself fall into the "emergency" zone your body thinks it is in if you forget to eat.  Your hard working bod will think you are starving it if you don't feed it!  It will hold onto all that you do put into it.  Simple ... fuel the fire and it will burn :)

Breakfast in a Jar

6-8 ounces of plain yogurt (I use Fage Greek)
1 Tablespoon chia seeds
1 peach or nectarine (substitute whatever fruit you love) chopped
1/2 cup granola (I use Kind Healthy Grains)
1 Tablespoon of your favorite nut butter  (I found a great banana/peanut butter)

1. Combine chia seeds and yogurt in a separate bowl, mixing well.  Divide in half.
2. Layer half of the yogurt with chia seeds on the bottom of the jar.
3. Cover with half the granola.
4. Add half of the fresh fruit.
5. Repeat layers one more time.
6. Finish with your favorite nut butter.

This is full of protein, fiber and is very low sodium and low sugar!  Chia seeds alone are packed with 6 grams of fiber, three grams of protein and 2.9 grams of Omega-3 fatty acids!  Yogurt is packed with high protein as is the granola.   

Give yourself a great start to the day ... better yet, make it tonight and have it ready for tomorrow morning!

Here's to Summer :)
Krista

Sideline Observations

The coolest parents are really just that ... cool.  Not too many ruffled feathers to get in the way of watching their kids play.

I have laughed with, chatted among and observed some quite interesting parents in hundreds of games the past decade.  But today for some reason, it really made an impression on me the importance of training children to be good citizens.  Simple as that.

If they are argumentative on the field, disrespectful on the field that is one thing.  If the parents encourage that behavior ... well that is scary to me.  You've all seen this before if you are reading this. Correct me if I'm wrong, but shouldn't we promote some good stuff instead of the negative vibes?  Yelling at players on the fields from the sidelines is just so sad.  My daughter came home upset from her game where the other team's parents were calling her names.  Really?  How old are we?

Just sayin'...

Breed love not hate :)

Krista

"I'm not concerned with your liking or disliking me ... All I ask is that you respect me as a human being."
                                                                                                                              ~Jackie Robinson