Mama Fit Monday: What Do You Pack In Your Lunch??

The kids go back to school tomorrow...I'm definitely excited. Back to the routine of getting up, making lunches, running for the bus and doing homework.

Some of you know me and know I love to look in people's carts at the grocery store. And I'm the same way with people lunches. When my daughter was in JK, I was new to the lunches and snack thing so I asked her, "what do your friends bring for lunch and snack". I currently was giving a ham sandwich (the only thing she would eat, fruit and little treat for lunch and a homemade muffin and fruit for snack. Were there better things? She said she wanted Froot Loops for snack. What!!!!!

She had no idea what they even were! No- someone in her class shared their snack with her and that was it. I quickly explained to her that Froot Loops were not healthy and not a good snack for school. After that I didn't ask what the other kids brought, I stuck to what I know, and my kids don't complain---too much:)

Steps to a Healthy Lunch

1. Keep them Hydrated:

Send water with their lunch. Its' easy to send juice and pop, but once they expect that, it will be very difficult to get them to switch to drinking water on its own. Juices and pop are loaded with sugar. Sugar is addictive, causes more problems than this post will allow for discussion, and robs the body of important nutrients.

2. Have protein:

Protein will not only fill them up, but necessary for the body to function properly. Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Some great examples of protein are: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

• 2 – 3 servings daily
• 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

3. Whole Grains:

The key to this part of the lunch is "whole grains", which means unrefined. Whole grains are essential to a healthy lunch. It will provide you and your children with energy and of course help to fill them up.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Here's what your child should be eating:

• Kids 6-9 yrs: 4 – 7 servings daily
• Kids 10-14 yrs: 5 – 8 servings daily
• Teens: 6 – 9 servings daily
• 1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

4. Veggies:

Don't save your veggies for dinner. Pack lots of colours to give them a variety. You may get some resistance here, especially if they are not used to eating them. Start with something you know they will like and introduce a new one every week. I have added hummus and light dressing to dip which makes them disappear.

• 4 – 9 servings daily
• 1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

5. Fruit:

Fresh fruit is healthy and essential to get vitamins and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

• 3 – 5 servings daily
• 1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

6. Calcium:

Most of us rely on milk as our source of calcium. There are many sources of calcium that we can choose from without using milk. Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

• 2 – 6 servings daily
• Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt.

There you go, 6 tips to packing the perfect lunch. Start the kids off right, with healthy lunches, they will feel better, have better energy and thank you in the long run when they need to know how to make a healthy lunch for their children.

Committed to your fitness success,

Kelly Parker

www.bestfitbodybootcamp.com

Mama Fit Monday: Get The Best Looking Shoulders and Abs

I've been married for 13 years. And every single year my husband has wished I would agree to a canoe trip.

I've been camping my whole life, but as my husband says…car camping, it's different. To me, it's the only kind of camping
there was, it's the only thing I knew, and liked.

We camped every year on our own and with his family (they're big campers), and I heard all of the "great" stories of the canoe trips.
To be honest, I just couldn't get excited about sleeping on the ground, (we have graduated to a trailer, which in my opinion is awesome!)
digging a hole in the ground to go the bathroom, and hanging your food, so as not to attract wildlife looking for an easy meal.

Well, I don't know what I was thinking this year, but at the very last minute I decided sure we should go and try a canoe trip with my sister and
brother law and their kids in Algonquin Provincial Park.

Since it was so last minute, I didn't have a ton of time to prepare, which I found out you do need. Since everything you bring, needs to be in the canoe with you, preparedness is key. My sister in law helped out where I lacked, which was great. We used their food barrel and she did one of the dinners-excellent.

As I made my "list" like I always do, I was getting a bit excited about this. Maybe this wouldn't be as bad as I thought, until my husband looked at my list (which is the same one I make when we go camping with our trailer) and took away about half of my list!!!

He said there was no way I could bring my pillow. What!!!!! He told me to fold up my sweater and use that, there was no room for pillows in a canoe. I started re-thinking if this was such a great idea.

Anyway, we got ourselves organized, got our canoe and kayak (I prefer to kayak, so we rented a tandem, and my oldest daughter joined me in the kayak), and off we went. We paddled for about 3 hours and I could not believe how sore my upper could be! Even my elbows hurt. My shoulders and back were screaming at me and of course we slowed the group down a bit, since it was mine and the kids first time, we arrived later than planned. We really had to work at finding a camp site. At this point, my body was saying, don't be picking, just take the first one available.

We found a great site, put up the tent and started dinner. We started with a 3 day trip. And I have to be honest, it was pretty good. I had a bit of trouble sleeping the first night--bears were always in my head, but after that I was pretty good. We canoed all three days and I couldn't believe how it challenged my body.

I am always doing something, boot camp, running, biking, roller blading, but when I did this, it was a total shock to my body. It was working in a way it has never done before, and my muscles responded. Even my inner thighs were killing me, from bracing inside the kayak. My abs were tender to touch for 3 days, something I have to consciously work hard on to get the same result from trying something new.

The point of this long story is that your muscles will respond hugely to something they are not use to. Don't wait 13 years like I did. I gave my body the workout of a lifetime, it was definitely a challenge, but a good one. I said I would do it again next year!

If you want to challenge your entire body, go kayaking for a few days, if you are fortunate enough to have access to water year round, try incorporating it into your regular routine. Kayaking every other month will keep your muscles working in a way that's different than your regular workout.

Committed to your fitness success,

Kelly Parker
www.fitmommakeover.net

Our Regularly Scheduled Snark...

...is on hold while I play in Canada until Tuesday. Sorry, ladies, I just can't blog when there is CADBURY to be eaten. I did see some doozies on the plane up here though! Why do old people wear socks and sandals while flying? Is there some dress code I am not aware of?

Anyway, happy fashion to you all, I'll be back in five days. You won't even miss me! Well, actually, you might a little. But it's OK! It makes me feel loved.

Kisses,
Jae

Mama Fit Monday: 5 Ways Not To Exercise

That's right - there's a wrong way to exercise. But don't worry! Once you know how not to exercise, you'll be ready for some great tips that will help you maintain good form and make the most of your work out.

If you're like most people, you don't have a lot of time to exercise, so why do exercises that won't help you be healthier and happier? Read on to learn what exercises you might be doing wrong and how you can enhance your form and reap the intended benefits of exercise.

Exercise No-No #1

The lateral pull down behind the head is done by pulling a weighted bar down behind your head and neck. Unless you have very mobile shoulder joints, you could be damaging the alignment of your spine when you pull the bar down or you could be putting undue strain on your shoulders, which can easily lead to injury.

Safe Alternative: Instead of pulling the bar down behind your head, try leaning back a few degrees and pulling the bar down to your breastbone by pulling your shoulder blades down and together. Contract your abdominal muscles to control your movements.

Exercise No-No #2

Raising a weight to your chin with your arm can be dangerous, as this movement can quite easily compress the nerves in your shoulder.

Safe Alternative: Perform this same type of exercise, but lift the weights to the side or front of the body. Better yet, try this exercise while bending forward at the hips and holding the weight below your shoulder and then lifting it to the side of your body. This movement still targets all the muscles of your upper back, while getting the biceps involved as well.

Exercise No-No #3

When using a weighted machine to perform leg presses while lying down, it's easy to bend your knees too deeply as you move the weight. This exercise is designed to work your quadriceps, hamstrings, and glutes. But if you bend too much with your knees, your pelvis can tilt and force the lower back to bear some of the weight, which can lead to serious back troubles if the exercise is repeated regularly.

Safe Alternative: Instead of using a machine, try using the resistance of your own body. Squats and lunges can work the same muscle groups with far greater safety.

Exercise No-No #4

Even if you are doing everything else spot on, wearing the wrong shoes can counteract everything. Improper footwear can increase the pounding on your joints and lead to conditions like plantar fasciitis or tendinitis.

Safe Alternative: The key is to choose a shoe that fits the exercise you are doing. Shop at reputable athletic shoe stores so you can talk to knowledgeable salespeople who can help you find the right type of shoe for your sport and foot.

Exercise No-No #5

Too many people these days are using weight belts. Unless you have a medical reason to wear one, you can probably put the belt down. Using a weight belt reduces your core muscles' ability to work and become stronger.

Safe Alternative: Unless you are a bodybuilder, skip the weight belt and concentrate on utilizing your core muscles to build up your strength.

Hope these help you to exercise more effectively.
Committed to your fitness success,

Kelly Parker
www.fitmommakeover.net

Freaky Friday: Couture

I loooove the various fashion weeks around the world. It's exciting to see what designers believe will be the next big thing. But then you get the crazies in like, Russian Fashion Week who just want to be revolutionary weirdos and sew up outfits that only Gaga would wear. Happily, there's lots to choose from, so up and at 'em!


Okay, this is NOT couture, but I found it and decided she'd make a good match for sexy unicorn man from a few weeks back. They could repopulate the unicorn race!!


I feel like this would be super great on the subway. You'd always get your own seat, and the man that smells like urine and touches himself would be a safe four feet away at all times. Plus, sometimes, when I'm walking down the street, I'm like, "Do you know what I wish I had? My own stage lighting."


I don't know much about cooking, but I think she's doing it wrong.


Daaaaaaang girl, you must be the best TGIFriday's waitress EVER. Look at all that flair.


What dainty little angel hooves! Honestly, I'm already thinking about getting high-centered on a sidewalk curb in these. Little help here?


Designed by the Dr. Suess "Solla Sollew" collection. Okay, that was kind of a nerdy book joke, but seriously. If you have kids, you should know what I'm talking about.


Is it weird that I think these are slightly awesome? Also, they look like they stink, which is generally a good look for feet.


What a masculine sweater! Something about the flowing purple tulle and unnecessary turtleneck says that he will protect me all night long.


Who you gonna call? This terrifying and emaciated PAINT CONTRACTOR. Wow. That is nowhere near as catchy as the original.

Oh, fashion designers... good job wasting money and talent on things that are irrelevant to society. Keep it up, so I have more Friday material!

Fast Hair Fix

So the other day there was a lively discussion in a forum that I frequent about what consisted as "mom hair." When I weighed in I said that it was any hair that wasn't "done," and I think I need to restate my opinion. As a mom, you don't have hours to spend on your hair. I get it. When I was in high school I would literally spend HOURS making twisties and tiny braids and ponytails every day. Now, I usually have 15 minutes flat to get from shower to door any time I leave the house. So I take it back. "Mom hair" isn't hair that hasn't been done, "mom hair" is when I can tell the poor woman has thrown in the towel and resigned herself to giving up and simply stopped trying altogether.

I see them alllll them times. Moms in scrunchies, or clearly air-dried but not styled hair. A daily uniform of ponytails or the messy bun. All can be construed as "mom hair" when it's clear that you've just given up and stopped trying at all. You look the same every day and that same doesn't make you feel good about yourself. It's just there and you don't care (YESS RHYMES... )

"Doing" (OMG I am using so many quotes in this post) your hair doesn't mean hours of work. It means making sure that your hair contributes to your look for the better. I cannot stand hair that just hangs there. Just DO something with it, for heaven's sake.

To prove it to you, I present to you three hairstyles that took me three minutes or less. Of course, these hairstyles will work best with medium to long hair, like I have. If you have short hair, you can adapt them. If you have really short hair, then you're lucky. Run some product through it like my girl Jenna, and call it day. But seriously. You HAVE three minutes to do your hair. I promise. Also, if I see your daughter with a complicated style and you're wearing a scrunchie, I will judge you. Your daughter does not need 50 ponytails. Stick a flower clip and call it good while you try and look presentable.

First up: The Side Braid



If you can do a basic french braid, this one will be easy for you. If you don't know how.... ummm definitely go ahead and Youtube that one. You should know. I do this when my hair has air dried and I haven't done a thing to style it. I grab the top half of my hair at the back of my head and start french braiding. Instead of braiding down, I braid on the diagonal so the braid flops over my shoulder.



See? Diagonal and downward. It's so cute and casual and literally takes me a second. I do it in the car all the time when my hubs is driving because I don't need a mirror and I'm perpetually running late. SO EASY. Then I pull a few strands out around my face and I am dunzo.

The Braid Band



Here's another ridiculously easy way to do braid. I use this when I haven't had time to style my bangs and they need to be puled back. I also do it when I don't have time to dry my hair because my hair is pretty wavy and I think it looks cute and beachy. I grab a small portion of hair in a deep side part, and then french braid across my forehead. When I get to the ear, I pin it back. I might comb some gel or mousse through the body of the hair to get it wavier... but in this pic I was on my way to the pool and I just wanted to keep my hair out of my face.

(PS I'd like to point out that I stopped using sulfate shampoo, and I am so happy with the results. The above pic was taken when I was using regular SLS stuff, and the first pic is today... such a difference, right!? My hair is so shiny. Okay,... tangent there... we'll talk shampoo another day.)

Fakey Curls



So curls are pretty universally hot, but I don't always have the time to curl all my hair. My hair is wavy but I usually add curls with the flat iron technique. If I'm short on time, I fake it by clipping the top portion of my hair up with two bobby pins, crossed for better leverage. Then I scrunch some product through the bottom layer and add a curl here or there to fake like I spent forever on my hair. Then I fake fullness by holding my hair up and dropping it slowly in sections while interspersing a blast of hairspray in between. Done!

BONUS! Accessory Time!



Quite frankly, if I'm really pressed for time, I use a low, messy bun and slip in a head band. I picked up this beaut from F21 and have been wearing it 24/7. It looks like I put all this effort into it when I really just threw it in there. When you get a new hair accessory (and your daughter isn't the only one who should have those, BTW) test drive a few different ways to wear it. I bought this thinking I would wear the flower more on the side of my head with my hair down, and it ended up looking WAY better lower and with my hair up. Remember that in case you purchase something you don't totally love; it could just be the way you're wearing it.

So aside from the skeezy Myspace-style self-photos I've had to use to demonstrate, I think this is all totally doable in the real world. I promise you I'm not some fem-bot who does a full on blow out every day. In my lack of time, I've learned to get creative and try more casual looks that help me stay put together without being a total time-suck. As much as I love neglecting my children, they can be pretty annoying when I'm trying to carve out a few moments of pretty-time for mommy.

You have three to five minutes. Use them wisely.

Freaky Friday: Reader Submissions!

Oh, how I love reader submissions. I love the idea that some of you are out there, looking at ugly clothes and thinking of me and how much I enjoy to make fun of them. I have the best readers everrrrrrrr.



K, so Melanie S. sent me this lovely picture of homegirl Foxy Brown. I *just* had a discussion with a friend about changing bodies and was like, "It took me a long time to realize that after carrying three babies, my body will never be the same as my 17 year old self." This is a very good example of what happens when you ignore your body changes. Not only is it about three sizes too small, I'm fairly sure I have a OB/GYN's view of her ladybits.


My Aunt Colleen sent me this Irish potato sack dress that makes me feel depressed and alone. Also, they wanted 50 dollars for it. Ummm OKAY.


This bag is called the "More to Love" and was sent in by Lisa. I decided to make a list of things that can be fit into that bag.
1) The Statue of Liberty
2) The combined egos of everyone on "Jersey Shore"
3) Food for the entire continent of Africa
4) The model's embarrassment
5) My shoe collection


I love it! Let's call it "Grandpa Chic" and walk around nursing homes for fun. (Thanks, Lisa!)


Amy sent me a veritable cornucopia of terrible Etsy fashion, my favorite being this swimsuit makde from Ikea packaging. First of all, it's terrifying. Second of all, how many kids are you going to flash when a stiff wind blows your plastic halter top up at the public pool?


Cammie sent this to me with a disclaimer in place that said she liked the dress. I did to. I was like oh, pretty! Scroll, scroll, scroll OMG WHAT GERIATRIC ATE HER FEET? I'm going to give this company the benefit of the doubt and say they were just too hurried to switch shoes after the school marm spread.


My brother had these saved on his computer under the name "Why do you exist?" So very fitting. You probably shouldn't wear these with an incontinence problem.


Lynsey sent me this beautiful gem. Couple of things, Katie Price.
1) The fact that you wrote and subsequently PUBLISHED a book is what is wrong with the world today.
2) The dress code for book signings is usually a little less casual. And by causal I mean you are wearing what is essentially a bad 80s aerobic leotard with the name of your book bedazzled on he front.
3) When you stand like that your muscular thighs make me nervous.

That's it for today! Thanks for sending me these ugly little snippets, they totally make my day! Keep your eyes peeled...