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Thursday, January 26, 2012 Submitted by kim
If you're pregnant or trying to get pregnant, get ready to hear all kinds of dire warnings, old wives’ tales and horror stories. It can be difficult to separate fact from fiction and know which advice to take and which to laugh off. Let’s take a look at some of the common Rules of Thumb surrounding pregnancy and get the facts straight, shall we?
- You should eat for two. Oh, if only this were true. I might consider spending the rest of my life pregnant! Okay, maybe not. Unfortunately, this one is false. You don’t need any additional calories in the first trimester (which is probably good since many of us spend it with our heads in the toilet). During the second trimester you only need about 300 extra calories a day and during the last trimester 450 extra calories is all that is required for baby to grow healthfully. This equates to an additional snack or small meal each day, not seven full course meals a day. Eating too much while pregnant increases your risk of developing pregnancy complications, including gestational diabetes.
- Don’t eat fish, especially sushi. Actually, eating cooked fish is very healthy for a pregnant woman. Fish is a valuable source of omega-3 fatty acids, such as DHA, which help promote healthy brain development in your baby. However, steer clear of shark, swordfish, mackerel and tilefish. Because of their lengthy life-span, they have a tendency to adsorb much higher mercury concentrations. Similarly, it would be wise to cut out tuna during your pregnancy. While the FDA asserts that no more than 12 oz. a week is safe, a report published in Consumer Reports recommends avoiding it completely to decrease your risk of mercury exposure. Mercury poisoning is a cumulative effect so don’t panic if you’ve eaten tuna recently. Just keep your tuna intake to a bare minimum. As for sushi, if it’s cooked then go for it. Most OB/GYN doctors will tell you that the minimal chance of contamination from eating raw sushi (also called sashimi) is not worth the damaging effects of a parasitic or bacterial infection. If you’re craving sushi, stick to the California rolls or the unagi.
- Don’t eat hot dogs or lunch meat. Not quite. If you’ve got a hankerin’ for a chili dog then feel free to indulge on occasion if you cook that sucker until steam is pouring out of it; same goes for lunchmeat. Hot dogs and other deli (processed) meats can harbor a deadly foodborne bacteria called listeria. It is particularly detrimental to your developing baby and can often cause premature labor and stillbirth. Thoroughly heating all processed meats will kill off any unwanted bacteria.
- Get rid of caffeine. While research has linked caffeine intake to higher miscarriage risk, don’t go cryin’ in your cup o’ Joe just yet. Studies indicate an increased risk for those who consume more than 200 mg of caffeine a day which equals approximately one 12 ounce cup of coffee or 25 ounces of tea. Stick to one cup a day and you should be fine.
- You should decrease the amount you exercise during pregnancy; take it easy. It would seem that the 9-month pregnant marathoner has sufficiently debunked that myth. This is an extreme case, to be sure, but it makes the point that, if your pregnancy is normal, a regular exercise routine is not detrimental to your health or that of your baby’s and, in fact, can provide many benefits. An exercise routine tailored to your abilities can help to reduce stress, backaches and fatigue and ward off gestational diabetes. If you haven't exercised regularly before getting pregnant then you will want to talk to your doctor about beginning a low-impact (walking, swimming, yoga) routine but, if you are no stranger to regular exercise, then you should be able to continue your routine under the supervision of your doctor as long as you are comfortable.
- Steer clear of hot tubs, heating pads and electric blankets. The danger here is in raising your core body temperature above 100-103°. In the early stages of pregnancy, this can cause malformations in your baby and in later stages it can cause fetal distress. Sitting in a hot tub, hot bathwater or under an electric blanket set on high can raise your core body temperature to levels that are dangerous for your baby. If you can control the water temperature in your tub or Jacuzzi to keep it at or below 100° then it is safe to use. Likewise, if you are using an electric blanket and it is not causing you to sweat or overheat, then it is safe. Because heating pads target only one area of the body and, therefore, do not heat up your entire body, they are safe to use during pregnancy.
- Air travel is a no-no. Wrong. As long as you have a healthy pregnancy and your doctor’s blessing, there should be no health concerns with flying. The airline, however, may have a policy against allowing women late in their pregnancies to fly. This is more out of concern for their liability than your health since you may go into labor en route. You’ll have to take that one up with the airline. If your flight is particularly long, be certain to walk around, stretch and move your legs as often as possible to ensure good circulation and decrease your risk of blood clots.
- Bye-bye, Hair Dye. Relax, you don’t have to let your roots take over. Doctors will suggest that you avoid dying your hair in the first trimester as a precautionary measure. Hair dye is made up of some pretty noxious chemicals, after all. Research on the effects of hair dyes in early human pregnancy is scant but animal studies using up to 100 times the normal amount have shown no increase in birth defects.
- Lose the laptop and the microwave. Today’s models of microwaves have more radiation shielding than older models but recent research from Kaiser Permanente showed a three-fold increase in asthma in children born to women with the most exposure to electromagnetic fields from appliances such as microwaves. To be on the safe side, reduce your use of the microwave while pregnant and, if you must use it, stand on the other side of the room while the microwave is heating up your food. Laptops, on the other hand, have not been shown to cause any abnormalities in pregnant women.
- You shouldn’t have sex while pregnant. Oh, yes, you should! In a normal pregnancy, you can get busy right up until your water breaks or you go into labor. As your body gets bigger, it might take some creativity to find a position that is comfortable but there is no reason that you should abstain from sex unless your doctor or midwife says otherwise. Orgasm may cause some slight uterine contractions but they are usually temporary and no cause for concern.
- Give Fluffy the cold shoulder. Cat-lovers will be glad to know that they can continue to cuddle their furry, feline friends. However, leave the litterbox cleaning to your partner. Cat poo can harbor a creepy, crawly parasite called toxoplasmosis which can wreak all kinds of havoc on you and your baby.
- Cocoa butter will prevent stretch marks. Sorry, but, no. There is very little you can do to prevent stretch marks if you are pre-disposed to them. Stretch marks are caused when the skin is stretched due to rapid weight gain. Keeping your skin well moisturized will help your skin stretch more easily and calm the accompanying itch but, unfortunately, there is little that can be done to keep them from showing up. The good news is that, about a year after you deliver, those ugly fault lines will have faded considerably. If your new badges of motherhood honor still bother you, make an appointment with your dermatologist. While nothing will completely remove stretch marks, there are treatments available that can help reduce their appearance. These treatments, however, are considered cosmetic and are not covered under most insurance policies.
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
Wednesday, January 25, 2012 Submitted by kim
Have you ever felt like your family was trying to tell you something? Tonight I walked into the bathroom to find my younger son peeing directly onto the back of the toilet before he corrected his aim downward. Thanks, Buddy. I know I needed to clean the toilet but I wasn’t planning to do it before storytime. Hooray for Clorox wipes (check out Shannon’s Ode to the Wet Wipe)!
I wouldn’t say I’m a slob but I am, in the oh-so-fitting words of Rick Warren, a frustrated perfectionist. It is a daily struggle to repress my feelings of C.H.A.O.S. also known as “Can’t Have Anyone Over Syndrome” (thank you, Fly Lady). My mom and I are cut from the same mold. We wait until we are having people over and then turn into the Tasmanian Devil trying to make our homes look like Martha Stewart has always lived here. At least, that’s what I used to do. I still like to have a relatively clean house, especially when friends come over, but sometimes it’s just not possible. Pop-ins happen and scheduled meetings are forgotten until the knock on the door. And when those friends walk in, sometimes there are floaters in the toilet and a pair of underwear under the couch or one sock, one marker and one flip-flop (why always just one?!) under the table hanging out with what could be another entire granola bar if you swept it into a pile and squished it all back together. You’ll want to keep your shoes on in my house. Don’t say I didn’t warn you.
My point is this, if I wait for my house to be in perfect order before I have anyone over or before I give friends an open invitation to drop by unannounced, I am never going to have anyone come to my house. Who am I trying to impress? I have been realizing lately that, in a way, the disorganization of my home can be a strange comfort to people. One friend said, “You make me feel better about my house. Can I have my husband come over so he can see that we’re not the only ones who live like this?” And she was completely serious! All I could do was laugh and, in that honest moment, I decided that a little disorder could be an encouragement to others. I am no longer going to apologize for the state of my house. It is what it is…sometimes it’s clean and organized, but more often it’s not. Stop by for a cup of tea, leave your shoes on and, if you see that I haven’t had time to mop my floor and you still don’t mind letting your baby crawl around in my kitchen, it’s as good as a hug. It shows me that you love me just the way I am.
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
Tuesday, January 24, 2012 Submitted by Shannon
If the phrase “Family Dinners” conjures up squeaky-clean children and a table laden with linens and fine china, then leave your fears and trepidation at the…table. While you’ve probably heard various reports on the importance of eating together as a family, the wisdom is often pushed aside by worry: “I can’t cook every night of the week! And even if I could, how on earth could I possibly get all of our schedules to line up?!” But family mealtime might be more attainable than you think…
It’s not about the food
"If it were just about food, we would squirt it into their mouths with a tube," says Robin Fox, an anthropologist who teaches at Rutgers University in New Jersey. "A meal is about civilizing children. It's about teaching them to be a member of their culture."
Whether it’s hot dogs and mac n' cheese, prime ribs with mashed potatoes, or Chinese take-out, it’s not about what specific foods you’re eating, but rather, it’s the act of sitting together and enjoying the company that counts. Studies have shown that the more often families eat together, the less likely kids are to smoke, drink, do drugs, and even become depressed or suicidal. And, the more often families share a meal, the more likely kids are to do well in school, delay having sex, eat their vegetables, and learn table manners!
It’s not about which meal
If nights are too chaotic for your family, then consider a different time to “share a meal” together. For instance, my husband’s family had four children of all different ages who were all dedicated to a great number of activities, taking them in and out of their home at all hours of the day. So rather than fighting an impossible battle of coordinating dinner together, they ate breakfast together every morning. This was their time to reconnect, share funny stories, and pray together before heading out the door.
If breakfast won’t work either, then why not create a new mealtime altogether? Sit down together right after school or right before bed, with a plate of sliced fruit and veggies or warm cookies and hot cocoa. I have a friend whose regular family mealtime growing up was a snack before bed, where everyone sat around the table, munched, chatted and laughed together.
It IS about being “un-plugged”
Consider that studies have shown that kids who eat dinner with the TV on are more than twice as likely as those with frequent TV-free family meals to have tension with family members, and are less likely to think that their parents are proud of them. Although it might seem awkward and halting at first, with time, conversation will get easier and you’ll connect on a much deeper level without the television, radio, or iPads, iPods, and iPhones.
If you’re not sure what to talk about, start with everyone just sharing a “high” (good part) and “low” (bad part) of their day. Or purchase a "Would You Rather" book or discussion cards and pick one each night to debate.
It IS about repetition
Remember, it’s not about the type of food or the time of day, but it is about making family mealtime a regular tradition. While holiday traditions can make a big impact — big, glazed turkeys stuffed with cranberries and cornbread — it’s the repetition of the daily family mealtime that takes center stage in the long-run.
The National Center on Addiction and Substance Abuse (CASA) at Columbia University gathered nearly a decade’s worth of data regarding family dinners. Their research shows that family dinners get better with practice; the less often a family eats together, the worse the experience is likely to be, the less healthy the food and the more difficult the conversation.
But on the occasional evenings when family members linger around crumb-lined plates, where someone shares a story and the table shakes with laughter, or where differing opinions are debated in the only place no one is made to feel embarrassed or stupid or unimportant — these are the moments when we get a glimpse of the true meaning of home.
Shannon is a youth pastor's wife and full-time mommy to two little girls. In addition to writing for ATFM, she works as a part-time children’s ministry director, teaches piano, and writes for her own blog (Key MOMents).
Monday, January 23, 2012 Submitted by kim
Valentine’s Day is the perfect holiday to accessorize your little one in this super sweet curled ribbon ponytail holder. But, if you’re anything like me, you’ll quickly be making them in every color combination you can think of! This old school technique of “baking” grosgrain ribbon to curl it couldn’t be easier or more fun, but if you’re in a pinch for time, you can do the same exact thing with traditional ribbon used to wrap presents. I’m sure you’ve got some left over from the holidays!
Enjoy!
- “Bake” your ribbon to curl it, and cut it into pieces approximately 4” long. Click here to get the full “recipe” from Nikki, In Stitches. (Remember, you could also use ribbon you would typically use to wrap a gift. You know…the kind where you open your scissors, and run the ribbon along the blade to curl it? Super simple!)
- Gather your curlicues together, matching up the centers of each. Use a needle and thread to join them all together. Do not clip your thread!
- Slide your ponytail holder through the center of your curlicues.
- Using your needle and thread that’s still attached, take a few stitches again in the center of your curlicues, this time overlapping the ponytail holder to help keep it in place. Again, do not clip your thread!
- Fold your curlicues together over the pony tail holder, and make a few stitches to secure in place. Clip your thread and enjoy!
Want to see even more fun uses for your curlicues?
Take a peek at Nikki’s full how-to for this Valentine’s Day wreath on her blog, here!
Nikki McGonigal is the crafter/writer behind Nikki, In Stitches. She designs, creates, and provides instructions for craft projects from all mediums; from knitting and sewing, to cardmaking and home decor, and everything in between. She sell kits to go along with many of her projects, and just started selling patterns for her original designs. She has just opened her Etsy shop where she sells a few finished products.
Thursday, January 19, 2012 Submitted by Kerry
This has been a long time coming. As most things happen, it required a complete familial breakdown to force me to "get it together".
I searched online for what seemed like forever. I can't tell you how much time I spent researching and, yet, a reasonable disciplinary solution for our family eluded me. It was time to get creative...not one of my strong points. Because teaching does not come naturally to me, I often find myself breaking into a cold sweat when I have to be creative with my kids so you can understand why I take such pride in having created this little gem for our family!
After finding a few sources that recommended setting House Rules, I decided to come up with rules that would work in our home. We have twin toddlers, a 5 year old, and an 8 year old. The twins are still in a stage where they require a lot of attention, so we needed a way to help us establish order back into our home. While the house rules are more for our older two, they will be a good foundation as the twins continue to understand their actions.
My husband and I brainstormed possible rules, eventually narrowing the list down to 10 actions/behaviors that are a recur with regularity and need to be addressed. Every family will have different rules. It's important to keep your rules consistent with your family needs and structure and not try to put your rules into a one-size-fits-all format.
I purchased a piece of foam poster board and, just in case we decide to change anything (it is a work in progress!), taped the 10 rules onto the poster board. I then found clip art online that represented each rule in some way and taped it next to each item. Because the younger ones are not reading yet, the pictues are a fun way to help them recognize, understand and memorize the behavior requirements. My oldest helped me pick out the pictures and he taped everything onto the poster board for me. Working on the project together made it more of an engaging community activity and less ominous. It's important that the rules are visible for the entire family so we decided to post them in the kitchen, where we spend a lot of time as a family. This will give the kids no excuse to "forget" and the poster will provide a visual reference for mom and dad to use when reminding the family of the rules.
One of the problems inherent in dealing with children's behavior is how to address it. Anyone else find themselves extremely frustrated when they are trying to figure out, off the cuff, the best way to discipline a child? Or is it just me?! My husband and I will be discussing and agreeing upon appropriate discipline for each house rule that is broken. This will help us to be consitent and fair, keeping our frustration and volume level to a minimum and allow our children to know what to expect when they break a house rule.
We don't, however, simply want to bring the hammer when our kids break the rules. We also want to "catch" them in good behavior so we're working on a rewards system when they follow the rules. You may find a rewards and responsibility chart helpful. This will allow you and your children to pick the behaviors you want to correct together. Dr. Kevin Leman's book, Have a New Kid By Friday has also provided me and my husband a lot of great insight.
For your reference, I present to you...
The Smith Family House Rules
- Be Honest
- Do Not Talk Back to Mom & Dad
- No Bad Words ** this includes shut up, stupid, etc.
- Obey the First Time Asked to do Something
- Ask to be Excused After Eating
- Use Quiet Voices When Babies are Sleeping
- Do Not Hurt Each Other
- Ask Mom & Dad if you Want to Go Outside or in the Kitchen
- Share and Take Turns
- Clean Up Toys Before Bed
What do you do in your family to set and maintain house rules? Do you have any helpful suggestions for other moms that I may have missed?
Kerry is the owner of All Things for Mom. A stay-at-home mom to four boys, she decided to use her background in business and technology to help make life simpler for other moms by providing product suggestions and other information that will help make the job of mothering a little simpler for fellow moms. ATFM was born! Kerry's interests include preparing healthy food for her family, spending family time outdoors, photography (especially of her kids), and most importantly growing in her faith so that she can be a better wife & mother (a challenge for all of us!)
Wednesday, January 18, 2012 Submitted by kim
If one of your resolutions for the new year is to lose some weight, it can be very tempting to save calories by skipping breakfast. Resist the urge! Research has confirmed time and again that skipping breakfast is one of the best things you can do...if you want to sabotage your weight loss goals! So, what can you do to make sure that you eat a healthy breakfast, loaded with vitamins, minerals, antioxidants and amino acids that will only take 10 minutes to make and can be eaten on the run? Try a green smoothie.
Most of us have trouble fitting enough fruits and vegetables into ours and our family members' diets, particularly the leafy greens. We know that they are beneficial to our health - they improve digestion, rehydrate our bodies and boost our immune systems. Let's face it, though, creativity runs short when it comes to preparing leafy greens in a palatable manner. Still, they are one of the best foods we can eat to help us lose weight and re-energize and rejuvenate our bodies. How do we resolve this conundrum? It's not as difficult as you may think. When mixed with fruit in your blender, you won't even taste these nutrition powerhouses and you can even fool your kids into eating their greens.
Smoothies are an excellent way to disguise other superfoods, besides leafy greens, that we normally would not voluntarily place on the menu. A scoop of whey, hemp seeds, coconut oil and flax seed can all be hidden beneath a few servings of fruit for a tasty, refreshing drink that will kick start your weight loss and keep you feeling fuller for longer. Green smoothies also allow for easier digestion and assimilation of the nutrients found in produce. An added bonus - they give you more energy than a cup of coffee without all the jitters.
If you're just getting started with smoothies, it is not necessary to take out a second mortgage to buy a high-end blender or smoothie maker. A standard blender will work just fine. When choosing fruits and veggies, don't break the budget. Frozen fruits and greens are just as nutritious as fresh ones and can cost significantly less. If you have an overabundance of produce from your summer garden or CSA share, simply freeze them for use throughout the winter and spring. The frozen fruit is easier on your blender than ice cubes and gives the smoothie a creamier consistency. A smoothie will retain it's peak nutritional value for up to 12 hours before the nutrients begin to breakdown so feel free to mix up a batch the night before to save you some time in the morning. Store it in the refrigerator, pour into a travel mug and head out the door for your busy day. Talk about fast food!
One of the best things about a smoothie is the versatility. Its a great way to use up leftover salad greens before they go bad or to get rid of the extra kale you didn't use up in that soup. Do you have bananas sitting on the counter, turning a funky shade of brown? Toss them into the freezer to use in your smoothie. Start with this basic recipe and once you feel comfortable with it, add more greens and channel your inner chef. Get creative, whip up new combinations, add cinnamon to regulate blood sugar or lemon juice to help detoxify your liver or fresh parsley to help reduce water retention. The possibilities are endless!
Basic Green Smoothie Recipe
- 1 banana (preferrably frozen to replace ice)
-
1 or 2 - 1/2 cup servings of fruit (strawberries with tops still on, peaches, an apple, blueberries, pineapple, orange)
-
1 cup of greens (alternate greens every day - spinach, kale, chard, lettuce, parsley, collards)
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1 scoop powdered or 1/4 cup of liquid whey, plain yogurt or kefir
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1 tbsp organic, unrefined coconut oil, flaxseed oil or hempseed oil
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Liquid (almond milk, water, juice), just enough to thin smoothie for easier blending
Place all ingredients into the blender and start blending on low, gradually increasing the speed. Stop blender occasionally to help mix the smoothie with a spoon (don't burn out your blender!) and add small amounts of your chosen liquid to thin the mixture. When the mixture begins to blend smoothly, without help, allow the blender to run for approximately two more minutes to give the greens time to be sufficiently pureed. Pour into a glass or to-go container and enjoy!
Bottoms up!
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
Tuesday, January 17, 2012 Submitted by Shannon
Most moms want to feed their families healthy food—but healthy cooking can be quite costly! The primary costs for healthy eating seem to primarily come from meats and produce. Here are some ways you can get the most out of your money while still cooking with those healthy lean meats, fruits, and veggies! We’ve also included some recipes to help get you started!
1. Re-think how you use your meat.
For starters, try to use meat twice—once for a “main course” and once for a soup or other dish. For example, roast a chicken (or turkey breast or even a pot roast), pair it with a side of roasted potatoes and carrots (*see recipe further down) and a salad, and then later in the week, use the leftover meat to make soup. Here are some recipes to try.
Roasted Chicken
- Buy a whole oven-roaster chicken (if you find some on sale buy roasters and freeze them - you can often find them buy one get one free). To feed a family of four, a five pound bird should do nicely.
- Take the bag out from inside the bird, rinse the inside and out, and then pat try.
- Place in a roasting pan breast-side up. Stick half of a lemon inside the chicken, along with some herbs (sage, thyme, and/or rosemary are tasty with chicken!). You can also add in a peeled onion if you’d like. Take a few skinny slabs of butter and stick them inside the skin of the chicken where the breasts are (cut the skin away from the breast with a knife). You can add some more herbs in here as well. Salt and pepper the outside of the bird.
- Put the bird in a preheated oven (350 degrees F), and roast about 20 minutes per pound and then about 15 minutes more. If you have a meat thermometer, make sure it is inserted into the inner thigh (close to, but not touching, the thigh bone) and when it reads at least 180 degrees F, the bird will be done.
- When it’s finished, take it out of the oven and cover it loosely with aluminum foil. Let it rest for about 10 minutes before slicing.
*Keep the leftover bones and meat to use in soups. Add in a few cooked chicken breasts if you need some additional meat. Here’s some soups to try:
Classic Chicken Noodle Soup
- Place your leftover meat and bones in a slow cooker. Cover with water and add a few Tbsp of chicken bullion, some onion salt and a dash of curry powder.
- Sautee some chopped up carrots and celery in some oil on the stove for about five minutes. Then add them to the chicken mixture and cook on low for a few hours (until vegetables are tender).
- Half an hour before you’re ready to eat, cook your egg noodles. While they are cooking, take the chicken out, take off any meat and add it back into the broth mixture. When noodles are done, add them into the chicken broth mixture as well and serve hot!
Turkey Barley Soup (this is another delicious option for using leftover roast meat)
- In a large pot, heat a few tsp. of oil and add in a few sliced stalks of celery and carrots, and two diced onions. Cook over medium heat, stirring frequently, until onions are softened. Add in two cups of diced mushrooms and cook, stirring, about 5 minutes (until mushrooms release their liquid.)
- Add in the leftovers from your turkey (or use one pound of turkey legs or thighs).
- Add in 3 oz. Pearled barley, 2 tsp. Thyme, 2 bay leaves, and ½ tsp. salt, and 4 cups of water. Bring to a boil, then reduce heat to simmer and cook, covered, one hour (until barley is tender).
- Stir in 2 Tbsp. Minced fresh parsley and serve!
Another way to “rethink meat” is to go meatless at least once a week. Make black bean burgers or a bean or lentil soup. High in fiber and protein, beans are inexpensive and nutrious.
Lentil Soup
- Rinse and drain 16 oz. of lentils
- In a pot, sautee in olive oil the following: one cup chopped celery, one cup chopped carrot, half a cup chopped onion, and 3 cloves of minced garlic.
- Add in two quarts of broth (any kind), 2 Bay leaves, and one small can of tomato sauce.
- Simmer two hours and serve.
Another nutritious alternative to meat is a power grain like quinoa (keen-wah) or try a pasta dish using the “Plus” pastas, which have a higher fiber content and more protein than conventional pasta.
Consider making “Breakfast for Dinner” once a week. Eggs are an inexpensive quality source of protein and, good news, they are no longer considered a negative source of cholesterol.
One final low-cost idea to help you “rethink meat” is to buy canned fish. We’ve all heard about the benefits of salmon, especially, but to buy fresh Alaskan Salmon for a family of four can cost around $15! Try purchasing canned Alaskan Salmon (if it says “Atlantic” that means it is most likely been farm-raised and won’t have the same amazing nutrients that the wild-caught Alaskan will). Here’s one of my family’s favorite ways to eat canned salmon:
Salmon Patties
- For a family of four, take two cans of boneless/skinless salmon, mix in an egg, some salt, pepper, and dry mustard, 2 Tbsp of mayo, and a third cup of bread crumbs.
- Heat some oil on a skillet. Shape the salmon mixture into four patties and place them in the skillet. Cook until brown on the bottom, then turn and cook until brown on opposite side.
2. Buy frozen.
Another way to help save your budget while still eating healthy is to buy frozen fruits and veggies. They are just as nutritious as fresh but are often quite a bit cheaper. Purchase frozen pre-cut carrots or mixed vegetables to use in soup. Or simply cook them on your stove or in your microwave, season, and enjoy!
Frozen berries make delicious smoothies, when blended in with some almond milk and a banana or two. Check out this recipe for a quick, healthy and kid-friendly breakfast fruit burrito.
3. Make it from scratch!
Instead of buying pre-packaged items, which are often high in calories and sodium, make it yourself. Bake your own cookies instead of buying them at the store. This helps you to monitor and subsitute ingredients to suit your families taste and health needs (for example, I always cut the sugar in half).
As for dinners, a simple rule of thumb (for nights of the week when a meatless dish or soup is not scheduled) when making homemade dinners is to have 1 Meat and 2 sides. Your sides could be as simple as a baked sweet potato and some sauteed frozen green beans, frozen cooked corn or a salad. Roasted veggies with homemade bread are another healthy option:
Roasted Veggies
Roasted potatoes and carrots make a delicious, easy side dish.
To feed a family of four:
- Preheat oven to 350 (*you can cook these right alongside the chicken!)
- Quarter 1.5 to 2 lbs of red potatoes
- Peel and slice six carrots
- Spread in a single layer in a 9 x 13 pan and toss with some oil, salt, pepper, and rosemary until evenly coated.
- Bake in preheated oven until tender, stirring occasionally. This can take anywhere from 45 minutes to a little over an hour. If you want to speed things up (or make sure they’re done at the same time as the chicken), par-boil the veggies first and then bake for just half an hour.
Making your own bread is much less expensive and not as difficult as you may think. If you don't own a bread machine you try this simple recipe:
Whole Wheat Bread
(Makes four loaves)
2/3 c. canola oil
2 scant tsp. salt
2/3 c. honey
½ c. flaxseed meal
2 c. milk, scalded
½ c. gluten
2 c. cold water
4 Tbsp. yeast
2 eggs
8 c. white whole wheat flour, divided
- Mix milk and water, add yeast and honey and mix.
- Add other wet ingredients and mix.
- Then add 4 c. of the flour and other dry ingredients and mix well.
- Add remaining flour until able to knead. Knead 10 minutes (this is easy if you have a kitchen aide with a bread hook!)
- Place in a warm spot and cover with wet towel. Allow to rise 30 min. till double
- Divide into four loaves and let each rise another 30 minutes.
- Bake at 350 for 20 minutes.
Let us know if you have any other ideas to feed your family healthy foods — without breaking the budget!
Shannon is a youth pastor's wife and full-time mommy to two little girls. In addition to writing for ATFM, she works as a part-time children’s ministry director, teaches piano, and writes for her own blog (Key MOMents).
Sunday, January 15, 2012 Submitted by Allison
Item of the Week
Keeping your children safe in a parking lot can be difficult and stressful, especially if you have several young children. The Parking Pal Magnet can really help. The parking pal magnet was invented by a mom who wanted her children to be safe. Children are taught to put their hand on the handprint magnet when they get out of the car or while they are waiting to get in. This magnet will help you to know where your children are and keep them close to the car and you while you are getting other children in/out of the car. The Parking Pal Magnet comes in many different styles like flowers, butterflies, soccer, dino and more so each child can have their own place to be (hopefully reducing fighting). Although the Parking Pal Magnet is usally $9.50 each they are on sale this week for $7.60 only at Mom4Life.com .
Thursday, January 12, 2012 Submitted by kim
This article originally appeared on ATFM in March 2011
It’s the cry of every mom with young kids…how do I find time to exercise now that I have kids?! Waking up at 5 a.m. to exercise for an hour is not appealing and, often, not practical for most of us (personally, that’s when my kids start making their appearance!) but sometimes there is no other way to fit that all important workout into your schedule. Research has proven time and again the importance of regular exercise for all of us. It boosts our immune systems, it fights cancer, it improves our moods, it awakens our libidos and it helps us ditch the baby fat. Yet, we still have trouble prioritizing it into our lives. Take heart, my weary friends, it might not require as much time as you think to get the results that you want.
As we age, the best way to maintain our strength and lose weight is by exercising. You may only be in your twenties right now and still enjoying the benefits of a screamingly happy, healthy metabolism but let me clue you in, girlfriend, middle-age is coming. Around the age of 35 your metabolism will decide that it’s time to retire and if you don’t change your lifestyle habits you’ll start packing on the pounds faster than Lightning McQueen can win the Piston Cup. Its all due to a little known chemical in our bodies called HGH (Human Growth Hormone) which helps to regulate metabolism. Until the age of 35, our bodies produce this hormone on their own. Once we begin knocking on the door of middle age, though, the production of HGH decreases sharply. The only way to boost the production of HGH after middle age and stop that dreaded spread is by exercising.
Back to the age-old Mommy problem – how do I find time for exercise between packing lunches, doing laundry and soccer practice pick-ups and drop-offs?! Good news! A new report in the Journal of Physiology tells us that we may have been missing the mark all these years. Most of us go for the cardio and the longer the workout, the better, right? In comparison to other exercises, cardio is easy and requires very little thought. We run on the treadmill, pedal our buns off on the stationary bike or work out our frustrations on the elliptical for an hour. While these aren’t necessarily bad choices (it’s definitely better than just sitting on the couch watching Dr. Oz talk about exercising), researchers are finding that sustained, low-level cardio proves to be inefficient and, in the case of life-long endurance athletes, it can be detrimental to your health. Recently, several studies have found that 20 minutes of anaerobic exercise, or alternating intervals of short bursts of high-intensity exercise followed by a longer period of rest, is significantly more effective than aerobic (cardio) exercise at burning fat and boosting your metabolic rate for up to 24 hours after the workout. Did I just hear an angelic choir break into the Hallelujah chorus?! That’s right, more burn and greater results in less time.
This doesn’t mean we should pitch the pilates or toss the treadmill. Strength training, core strengthening and periods of aerobic exercise are still necessary. However, for better, faster results we should cut down on the frequency and duration of those exercises and instead incorporate a short anaerobic workout into our routines. What does that look like? According to Dr. Joseph Mercola, a world-renowned physician, a high-intensity, low-volume workout would follow these basic steps, ideally using a stationary bike, treadmill or elliptical machine (however, it is not necessary, see suggestions below):
1. Like any other exercise, warm up for three to five minutes by doing your chosen exercise at a low-intensity, moderate pace.
2. After warming up, go all out, as hard as you can, for 30 seconds.
3. Recover for 90 seconds.
4. Start with two or three repetitions but work your way up to seven more times for a total of eight repetitions.
5. Cool down for a few minutes afterwards by cutting down your intensity by 50 to 80 percent.
If you can’t find time to workout at the gym or do not have access to exercise equipment, these exercises can still work for you. Think about it, it’s the way that your kids live their lives…short bursts of high-intensity activity followed by periods of rest! Try the steps listed above with these kid-favorite activities on a daily basis and, before you know it, you and the kids will be in shape for summer:
· Dancing to your favorite music
· Playing soccer, football, basketball
· Playing tag
· Having a race, time how fast it takes to get across the lawn
· Running up-and-down the stairs or the hill in your backyard
· Go for a walk around the neighborhood and alternate walking with all-out sprinting
· Try a stroller workout with the baby…talk about resistance training!
Don't underestimate the power of play. When we incorporate the high-intensity intervals into these games with our kids for just 20 minutes we are getting more of a workout than we realize. It’s a great way to do double-duty, you get a significant metabolic boost and quality time with your kids.
Anytime we start a new exercise routine there are always some tips and cautions of which to be aware to maximize our benefits and minimize the chance of injury:
· Always consult a physician before beginning any exercise program to ensure that you are healthy enough for this type of activity.
· Be aware of your surroundings, especially if you are attempting these exercises at home and not on exercise equipment. It is much easier to injure yourself when participating in high-intensity exercise outdoors.
· Before beginning your routine, treat yourself to a pair of high-quality running shoes – the kind that can only be purchased from a specialty running store where they properly fit you based on your gait and foot type. Trust me, you will reduce your chance of injury and your tootsies will thank you. The Running Advisor has an excellent article on choosing the right pair of shoes for your workout.
· Old injuries have a funny way of cropping up again when we become more active. Talk to your physician about using the right equipment to support particularly weak areas of your body.
· Make sure that you are consuming enough water. Because these workouts are shorter you may forget to stay hydrated which can, among other things, sabotage your weight loss efforts.
· Do not eat sugary (including fruit) or high-carbohydrate meals, drinks or bars for at least two hours after a workout. According to recent studies, sugar, even fruit sugar, and carbohydrates will essentially shutdown your production of HGH. Remember, it’s the hormone vital for weight loss, especially for those of us fighting middle-age spread. If you are hungry following your workout then grab some high-protein foods or vegetable carbs – think green salad w/chicken or shrimp on it and a low-sugar dressing; skip the croutons and go for the nuts instead.
· Avoid eating carbs at least 90 minutes before going to sleep to maximize your weight loss. I could explain the whole battle between HGH and insulin spikes that happens while you’re sleeping but HGH Magazine does a better job of it than I would so check it out.
· Schedule your workout on your calendar. Whether you’re going to the gym or working out at home, you need to give exercise just as much priority as your child’s parent-teacher conference or a dentist appointment.
· If you are not able to perform high-intensity exercises, you’re not off the hook. Everyone needs to be doing some type of exercise based on their abilities. The tips listed above are relevant to everyone regardless of the type of exercise you perform. You can still lose weight without adding anaerobic exercise to your routine; it will just take longer.
Face facts, girls, exercise will never be effortless but it’s nice to know that it doesn’t have to be all-consuming. With a little motivation and the right tools we’ll be on our way to being fit, beating the bulge and finding energy we never knew we had…and couldn’t we all use a little of that?
Do you have a great tip for fitting exercise into your lifestyle? We'd love to hear about it in the Comments section...
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
Tuesday, January 10, 2012 Submitted by kim
Yesterday we discussed the profile of a typical sexual predator and now you're wondering how you can protect your family from this threat to their safety. Below you will find a list of eleven prevention tips to help predator-proof your family. With these tools in your arsenal, you'll give your family the best chance of stopping a predator in his tracks.
- Have an open and honest relationship with your children. Remain approachable. Do you get annoyed or explode in anger every time your child comes to you with a problem or admits that they did something wrong? Try to check your responses in the future and temper them with compassion and genuine concern. This sets the stage for them to come to you first if anything is bothering them.
- Model healthy boundaries. It’s okay if your child does not want to hug grandma. Discuss with your child alternative signs of affection (shaking hands, high fives, waving) for times when they might feel uncomfortable with physical touch. Help your child to understand that it is acceptable to say “no” when something doesn’t feel right and that their “no” needs to be respected. If you see a friend or family member ignoring your child’s request, it is your job as the parent to step in and reinforce your child’s wishes by explaining the household rules to the guest.
- Have a comfortable understanding of the human body and appropriate sexual development. If talking about the body and boundaries surrounding appropriate sexual behavior is awkward for you, then your children will not feel comfortable coming to you with concerns about their own bodies and it will be difficult for them to trust you if there is a problem because they see the body as something secretive, something not to be discussed.
- Talk about safety issues with your children. Explain to them who is allowed to touch them and how. The “Swimsuit Lesson” is one of the easiest, most kid-friendly examples you can use to help your child understand dangerous touch. Your child should understand that because his body is special, there are private parts, the areas covered by a swimsuit, that are not for public display. Let your child know that it is not okay for anyone to look at or touch them in an area that is covered by their bathing suit.
- Practice NO! One of the valuable pieces of information that I learned in my self-defense class is that, if you don't practice the things you've learned, you will panic and forget them in the moment. Explain to your child that if someone is touching her in a way that makes her feel bad or showing her something she shouldn't see, she should respond with a loud and firm, "NO! Stop it now!" and then run for help. Say the phrase for your children and then have them practice it. Depending on your child's personality, you may have to practice several times before your child feels confident enough in saying it with authority.
- Reinforce to your child the importance of telling. Let your child know that if someone does something to make them uncomfortable it is not the child's fault and the best thing they can do for everyone is to tell their parents or another trusted adult until someone believes them. Occasionally, I will review with my children the guidelines about appropriate touching by quizzing them. One day I asked my son, “Will you get in trouble if someone touches you where they are not supposed to?” To my horror, he answered YES! He was in some way confused about what his role might be if someone violated him. I took that moment to sit down and explain to my children that if anyone ever makes them feel “not okay” that it is not their fault and the best thing to do would be to tell mommy and daddy, no matter what anyone else said.
- Watch your children and know where they are. Of course, we can’t be with our children at all times but we can make a concerted effort to know their whereabouts. I am continually shocked when I hear about kids roaming the neighborhood, going from house to house, with no parental supervision. We should know where our children are, who they are with and what they will be doing at all times. If your child is going to a friend’s house, take the time to meet the parents, get to know them and check out their house.
- Check, question, check again. Although many predators have never been convicted of a crime, it is still prudent to ensure that all of your children’s caregivers have had background checks, whether it’s the daycare center, the Sunday School teacher, the YMCA babysitter, the dance instructor or the soccer coach. You can also check for convicted sex offenders in your neighborhood by heading to the Family Watch Dog website and entering your home address. The search will produce a list and location map of all the registered sex offenders in your general vicinity, complete with the most recent picture and the charge(s) of which they were convicted.
- Trust your gut and teach your children to trust theirs, as well. Teach your child that if something feels strange or “off” it’s okay to tell the person “NO!” and then get help. Even if it feels rude to the child, it’s okay to trust their instincts when it comes to their own personal space. It’s better to make someone feel unduly awkward than for your child to be emotionally scarred.
- Explain that it’s not okay to keep secrets, no matter what anyone says. Allowing a child to believe that secrets are acceptable leaves them vulnerable to the manipulation of a predator. Be sure to let them know that if they suspect that a friend or family member is being abused by someone that they need to share this information with you, as well.
- Monitor your child’s cell phone and internet usage. Reading your child’s text messages, e-mail messages and online chats and knowing the numbers they are calling is not a violation of their privacy or a lack of trust, it’s a matter of safety. As stated in yesterday's article, predators are master manipulators preying on the naïve. It’s not your child whom you cannot trust, it’s the predators. You don't have to get your child's approval to keep him or her safe. Be the parent.
If you have noticed signs of sexual abuse in your child and are concerned that your child may have already been a victim, please seek assistance from a professional who can walk you through the process of getting help. If you are unsure of where to start, you can contact a local advocacy group in your area or call the Stopitnow.org helpline at 1.888.PREVENT. Trained personnel will guide you in dealing with your situation.
It’s important to regularly talk to your child about this topic in an age-appropriate manner, adding information as their maturity level allows. You can’t protect your children from everything but you can give them the best tools possible to protect themselves when you’re not around.
Kim is the wife of one rockin' Worship Pastor and full-time mom to four crazy and beautiful kids. Toss in a part-time job, housework, a blog, training for a foster care license and what passes for a social life these days and she’s still wondering how she fits 32 hours into a 24 hour day.
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