Archive for April, 2013

April 30, 2013

Be unique…

My youngest daughter Bianca is what one might call a free spirit. She is not into all the same things other kids her age are into. Her favorite movies are Jurassic Park, Harry Potter, and Tremors. She loves playing with toy dinosaurs and paper clips. Her version of matching is not matching, and she loves collecting any random piece of anything she can get her hand on. There have been times where she has wore her bathrobe to the grocery store or wore winter boots with her bathing suit. And here is the kicker…I let her. 

As parents, its so easy for us to think that our children have to fit into a certain mold. That little girls like ballet and butterflies and should wear ribbons in their hair. But when I realized that was not who my Bianca wanted to be, I realized, there is no mold to fit in. Everyone is unique, everyone is special, and we should honor those differences and celebrate them. If everyone of us were the same, oh what a boring planet this would be. 

I want you to think about yourself for a second…are you different? Of course you are. Something makes you special and unique and different than everyone else. There is a quality about you that cannot be duplicated. YOU make the world a better place simply for being a part of it. 

We live in a society where you are supposed to want to fit in, look like everyone else, be like everyone else…but WHY? Be YOU! YOU are special, YOU are unique….you like plastic dinosaurs instead of Barbie dolls and that is okay.

Today, instead of wondering what you could do to look like someone else, be like someone else, act like someone else, I want you to celebrate your unique qualities that separate you from the pack. Dance in the rain, sing in the shower, live out loud, color outside the lines….because being YOU is the best thing that you can do. I like you for who you are…the question is, do you like you for who you are?Image

April 29, 2013

To Tan or Not to Tan


Hi, Friends! It’s Brooke here. Do you remember those lazy days of lying out in the sun for hours on end, slowly sizzling your skin to a dusky bronze? Let me set the scene for you: Imagine a tall, pale girl living 300 miles from the nearest beach, trying to become golden brown while reading Nancy Drew and rocking out to the soundtrack of Top Gun in her backyard. This was bliss! Nothing induced a better sun coma than an occasional whiff of Coppertone SPF 4 (!), a generous spray of Sun-In all over my hair, and laying on my belly reading a book until I felt my skin literally burning or I began hallucinating from the heat or both. Then I would turn over and repeat. So young. So very, very dumb.

Thus began my early pursuit of the sun. I was not as relentless as some girls were in this pursuit. Really, I just dabbled during my free time. Nevertheless, I kind of looked forward to those inevitable sunburns—not only did they eventually turn into deep tans, but also I got to peel all that freaky dead skin! By the time I realized how bad tanning and especially sunburns were, most of the damage had been done. I wish I could go back and shake some sense into my younger self, but alas.


To tan or not to tan? This is a loaded question. Everyone has passionate reasons why they do or don’t tan (or always use a tanning bed or only use a spray tan, etc.). I’m definitely a mellow, live-and-let-live kind of gal. I hate arguing, and I’m not into foisting my views on to others. Really, I’m pondering what beauty means to me when it comes to the golden kiss of the sun.

On one hand, I believe that everyone is beautiful in their own skin. We are all original and lovely without artifice, and perhaps we should be satisfied with that. So, if you are born a bronze beauty (and you want to be bronze), so much the better. And if you were born with pale skin, ideally you would embrace it, call it “porcelain,” and be done for the day. This idea of creamy, light skin was highly in vogue for much of history and throughout literature. Being a literary lass of lighter hue, I’ve often comforted myself with this idea over the years. But the situation becomes concerning when swimsuit season hits, and people fall all over themselves averting their eyes from the shining white beacon that is me.


On the other hand, there’s just something magical about that sun-kissed glow. A good tan highlights the best parts of you, your muscles seem full and healthy, the little bit of pink dusted across your cheeks livens you up, and a few questionable inches seem to disappear inexplicably. Getting that glow seriously plays with your mind, whether you relax outside, lay in a tanning bed, or get sprayed. I can walk into my VersaSpa (sunless tanning booth) pale as a ghost, and 3 minutes later, I leave with a light coat that deepens into a sexy all-over golden brown by the next morning. And I absolutely feel happier, well-rested (this is an illusion, people), and like I’ve been on a tiny tropical vacation, minus the beach hair and stress relief. But at least it’s something. It’s no mystery why physique competitors endure the crazy perma-tan for their shows—their bodies look even more amazing and sculpted under all those lights with that deep bronze sheen. When you seen a well-tanned gal (before any unhealthy side effects have begun), doesn’t she just seem carefree and vibrant, like things are going well in her life? I often think that, even though we all know the harm that excessive tanning can bring.

sad sun

Excessive sun exposure causes damage that often appears only years later, which is the seducing part of all this glow-getting. At the time, you don’t see any negative effects, but they are still occurring. Sunshine emits UVA and UVB radiation, which affect your deep and superficial layers of skin, respectively. The melanocyte cells in your skin produce melanin, the dark pigment that protects your skin from more damage. But sometimes, the process goes awry and these cells mutate, increasing the risk of skin cancers like basal cell carcinoma, squamous cell carcinoma, and the deadliest of the 3, melanoma. Setting these risks aside, too much sun can also cause premature aging of the skin, manifested by a leathery texture, wrinkles, sagging skin, and sunspots. UV rays can also damage the eyes, causing inflammation of the cornea, photoconjunctivitis, tumors in the eye, as well as chronic issues like cataracts. Also, if you love your tanning bed, make sure it’s disinfected properly between users. Turns out that insufficiently cleaned beds can harbor staph infections and sexually transmitted diseases—yikes! Who knew? Now we all do.

I’m a big fan of sunless tanning, and though there are a myriad number of do-it-yourself products available, I have the self-application skills of a moth. So, I eventually made my way to the Mystic Tan, and now I adore the VersaSpa (super easy, no furious toweling off before a brownie-colored streak dries down my armpit, and a (distressingly) small heater in the booth to warm the icy spray—but all in all, a win!). Also, between my visits, I touch up with their VersaTan Bronzing Spray, the absolute best home spray I’ve found, as well as a powder bronzer for my face. I don’t need to be the St. Tropez girl, I just want a little color.

VersaSpa Bronzer--this stuff is awesome!

VersaSpa Bronzer–this stuff is awesome!

Now that summer is almost here, I hope you revel (moderately) in the warm sunshine (for vitamin D synthesis and for happiness), protect yourself when enjoying those rays, and love the skin you’re in. You’re beautiful!! Have a great week! ~Brooke

April 27, 2013

Enhance Your Rest Time!

Hey busy momma, hurried corporate gal, and sassy working, college student–this is for you too! I don’t know about you, but I can’t decide which part of my wellness regime I love more: my long run days or my R&R days. I want to chat about the options for your rest and relaxation portion of your overall wellness focus. Many folks hear the words, “health and wellness” and automatically find themselves in the gym, hungry, and frustrated. Not the case, my sassy skeptics. Wellness is sexy, entertaining, and enjoyable. Your grandmother’s wellness strategies have no place in our new enlightened and energetic world. Your mother’s opinion of how to stay trim, fit, and lady-like has received a B-12 shot, and we are now collectively changing the way women care for their bodies, minds, and spirits. If we were chatting together right now, I would insist on a group toe-touch, in celebration.
You’ve started implementing exercise and activity into your weekly routine. Great job! You’ve taken inventory of your pantry and refrigerator and are nourishing yourself with alkalinizing, anti-inflammatory foods. Go you! And you are supplementing with high-quality vitamins and products when necessary to give your body what it needs to optimally perform. High five, friend! Now, give it a rest from time-to-time! You are busting tail to sculpt your tail into its sexiest shape, and you’re finally fueling your temple like a princess. Let’s look at some ways to honor your hard work and give yourself the bear hug you deserve, wrapped in a big, Tiffany-blue bow!

1. Essential Oils/Aromatherapy: retreat to a private area of your home and soak or rub away the day with pure essential oils. Practice one of my favorite deep-breathing techniques by reciting the following: (breathe in) “I am grateful, thankful, and joyful.” (breathe out) “I toss out anger, hate, and shame.” Of course, this is your ritual and your day of rest so change up the words to fit your life’s blessings and challenges. The point is to breathe in goodness and push away toxic emotions. All the while, breathing in tantalizing collections of lavender, lemongrass, or eucalyptus depending on your personal favorite scents. Check out: for some fabulous pure oil options.

2. Dry Brushing: again, best if you find a relaxing, private area to brush, simply take a natural-bristle bush or loofah glove and gently rub away dead cells, circulate your lymphatic system, wake up your immune system, and support your circulation all while reducing cellulite and softening your skin. As the largest organ of your body, don’t you think it deserves some TLC? When your skin is unclogged, you’ll release more of those nasty toxins you’ve collected through the years.

3. Therapeutic baths: Find a practitioner you trust and enjoy an infrared sauna session or steam bath. You’ll be detoxing heavy metals, chemicals, and other poisons while stimulating water-based organs like your kidneys, bladder, and lungs. Consider an ionic foot soak (yours truly prefers the LectroChi Ionic Foot Soak from if you don’t have time to de-robe for a full-on body bath. I’ve have numerous lunch hour foot soak clients who simply need a quick re-energizing pause in their day. If you don’t have access to a practitioner, drop a few lavender essential oil droplets and some Epsom salts into your bath tub and crank up the Frank Sinatra, Adele, Enya, and Michael Buble’ playlist you titled “Me time.”

4. Yoga and Stretching: I just can’t get enough of this stuff. Carve out the time and make it count. Seclude yourself to a cooler, quiet area or room; light your favorite candle (does it get better than the scent “Breezy Beach?”); play some light-classical music. Practice your deep breathing when diving into each pose or stretch. When negative things come into your mind, say “no” and find a happy visual. Visualize a person or place that brings you joy. Set your mind thee and when it strays, simply whisper “no” and go back. When the pose or stretch is challenging, recite blessings as you hold the pose/stretch.

5. Sleep: Sometimes you’ve given all you can for the day and its time to hit the gluten-free biscuit. Why not dress in your favorite pajamas, and rub some essential oils on your pulse points. This will tell your body it is time to calm down, relax, and chat with the man in the moon a bit. Grab that fuzzy, girlie, eye mask that your husband and children make fun of and block the world (and stimulating light) from your sight. Goodnight, sweet friend!
Honor your rest time. It’s part of your overall health and wellness, and will make those sexy muscles and your sassy physique look even more stunning! Joyfully, Lacey

April 26, 2013

Exercise while you Work

images-1Do you ever have a day that there is NO possible way you are fitting in a workout? No matter how hard I try, on some days it just happens. I work in the medical field and I talk to nurses and doctors daily.  I would easily say that over half of the people I talk to daily are women and also mothers. They work so hard and are busy with their clinics. Depending on the specialty they work in, a lot of the time they are getting to work before 8:00 am and oftentimes staying late after 5:00 pm.  And like women in any career, a lot are also managing and coordinating their families at home. On top of that, many are single moms or have husbands who also have a demanding work schedule.  I honestly don’t know how many of us ever find the time to even go to the restroom, much less fit in our workouts.  I am amazed and inspired daily by these moms who work so hard to provide a great life for their families and rarely ever find much time for themselves.

 Here is one example of a busy mom, which I’m sure many of you can relate to.  I was in a breakfast at an office the other morning and was talking to the nurse about the importance of bone health, of course.  Then we ended up discussing fitness goals for the summer and she was asking my advice on what she could do on days that she didn’t have time to fit a workout in. In my typical peppy voice I replied, “What do you mean you can’t fit your workout in?  You can always find time fit in a workout.”  She kind of glared at me and then proceeded to tell me her day up until that point, which was only 8:30 am. She is a single mom with two kids. That day she had already made all the lunches, coordinated after school care, taken her 15 year old to swim practice at 5:30 am (club swimming) and then had to come back home to help get her middle schooler ready.  Then she had to go back to pick up her kid from swim practice and then take both of kids to different schools.  That was just her morning schedule.  Her night after work consisted of more carpooling to kid activities, making dinner, helping her kids with homework until about 10:30 pm and then finally a second to breathe.  I’m sure that second to breathe was then only momentary before she had to prepare to wake up at 4:30am the following morning and do it all again. Whew! I was exhausted just listening to her.  Not once did she complain about her busy day or about being a single mom. This is just how her life is and she glows just talking about her love for her children. Her days might not always be quite this busy. However, regardless of her schedule, we discussed some ways that she could make some small changes in her daily routine.

Here are some healthy exercises that you can fit into your workday to burn more calories and help keep your body engaged:


1.  Walk the block.  Even if you’re on your feet all day, try to take a couple 10 minute walks outside to help get the blood flowing.  Studies show that the average person can burn about 50 calories in just one brisk 10-minute walk (3.5 mph/17-minute mile).  And if you’re a working girl who likes to wear heels to work, pack a pair of flats in your bag to work so you can walk comfortably.

 2.  Do some squats- Shut your office door and do 10-15 squats multiple times a day. Or every time you walk into a stockroom, file room, bathroom stall etc. do 10 squats before you walk out.  They can lift you, tone you, strengthen you and even help shrink your mid-section.  Just think how many squats you could fit into your day if you did them every time you walked into one of these places?

3.  Exercise at your desk- According to WebMD, one of the worst things you can do for your body is sitting still. It is proven to be hard on your bones, muscles and joints. If you have to sit at your desk, do a few simple stretches to break up the day a bit.  Try setting an alarm mid-morning and then again in mid-afternoon, to help alert you that it’s time to do a desk stretch. Also, try to switch out your office chair for an exercise ball.  This will help strengthen your core and can improve circulation.

 4.    Take the stairs– Whether you are going out for an errand or you are running down for a quick bite to eat, forget the elevator. Take the stairs down and up whenever possible. You might be surprised to see how it tones your legs.

5.    Get to Lunging- You can incorporate 10-20 walking lunges every time you take your walk around the block or find an empty hallway either before work or during lunch and get to stepping. Go to to watch a how-to for performing a lunge correctly to avoid injury.

6.    Add wall Push-ups.  Traditional push-ups aren’t typically the best option at work.  Who really wants to place their hands on an office or hospital floor? However, a wall push-up can be a great alternative. Do them until you feel a burn and then push yourself to do 5-10 more.

Even though these exercises might not seem like much, even a little exercise is better than nothing.  If you stay consistent with these small changes, you will notice a difference. The American Heart Association says that even 10-15 minutes of daily exercise can prove beneficial for your overall health. Remember that 15 minutes of exercise is only 1% of your day.

Have a great weekend and as always love yourself to a healthy lifestyle.

Loren Silas

April 25, 2013

Wide Ankle Strap Shoes! To Kids Freebies at Whole Foods!

Hope everyone is having  a great week! This week’s blog is on Shoes! Glorious! Shoes! ( I hear a song in my mind!).  And of course always something for the kids!

The chunky ankle strap.  This hot spring/summer season trend is all about the strap.  This strap-centric heel is versatile, comfortable and feminine without being overly dressy.  The elements of a fantastic wide ankle strap are a variety of colors and textures.  The heel, chunky and edgy and the toe can can vary from a single strap across the toes to pointed.  Wear them with everything!

I met a friend of mine at Whole Foods for dinner Tuesday after soccer practice, something we do often since our daughters have been in school together since they were 3.  The Whole Foods is close to school and has a kids area so its a great meeting/dining place.  She has a family of four with two young daughters and two toddlers, so she is very budget conscious which I love! And thankfully she passes on all her tips to me! Well, she explained to me that Whole Foods has a Kids Club, in addition to the fruit stand, each cashier has a Kids Club box which contains a variety of complimentary snacks and the Organic 365 brand juice boxes.  I was so surprised and excited to learn this and from all my years at shopping at Whole Foods with a child no one ever told me until now! Bless you Maggie!

We all know shopping with little ones can be excruciating at times.  Somehow a snack seems to works wonders especially if you have forgotten yours. I also like it since we often dine at Whole Foods and are there are no kids drinks in the refrigerator, being able to grab a free drink box and fruit snack at check out is a great way to round out the meal!  The snacks vary at each location! Get yours!

My store offers the following:

  • Organic 365 Everyday Value Granola bars
  • Organic 365 Fruit leather
  • Organic 365 Cheese crackers
  • Organic 365 Juice Box
  • Organic Banana, Apple, or Orange

It’s the little things! Right? 🙂

Kathy, Fit Fashionista

April 23, 2013

The Man in the Mirror

ImageRemember that Michael Jackson song, Man in the Mirror?

I’m Starting With The Man In
The Mirror
I’m Asking Him To Change
His Ways
And No Message Could Have
Been Any Clearer
If You Wanna Make The World
A Better Place
(If You Wanna Make The
World A Better Place)
Take A Look At Yourself, And
Then Make A Change

Gosh, more words couldn’t ring any truer. So much of what we need to make happen in our lives starts with the fact that we need to take a look at ourselves. I hear from people all the time they aren’t achieving the results they want. They say they eat right, work out hard, and yet nothing. I truly believe that physical transformation cannot even begin to take place until you are able to look at your reflection in the mirror with love. 

So many of us look in the mirror and see fear, doubt, disgust. We don’t look in the mirror and love ourselves for our flaws, our imperfections. But that is where it must start. You can run until your feet fall off, but you will not get the body you desire if you are filled with self-hatred. So how do you begin to love yourself enough to take a good long stare into the mirror?

1. Realize there is no such thing as perfect

2. You can only look like the best YOU possible….not someone else

3. There is no ideal way to look

4. Notice all the people around you who love you, they do so for a reason

5. Remember that you are special and unique and therefore important

I promise you this is the key to success. No amount of hours in the gym can replace the importance of self love in your journey to a fit lifestyle. 


April 22, 2013





Easter is not the only special holiday in the month of April; Earth Day is an important day too. This April 22nd, celebrate the planet with the people you love. Do your part to appreciate the planet by making others aware to be more eco friendly even if it is only one day of the year. The more eco aware you are, the better our planet gets treated. So what are you going to do this Earth Day to save our planet?


What is Earth Day?

Earth Day was founded by United Sates Senator Gaylord Nelson on April 22nd, 1970 to promote ecology and awareness for life on the planet. It also brings up the growing concerns that our air pollution, water, and soil are in. What was just a small idea to bring people together turned into an ongoing worldwide public event. Can you believe that over a whooping 20 million people participated at Earth Day that year? Today it is an estimated 500 million people who will celebrate this special day. Most communities will celebrate it all week, which is even better for the planet. Unfortunately it is not a public holiday even though it is currently being observed by 175 countries around the world. But one can hope that it will be. I believe that one day it will be in the near future.


About the Earth Day Founder


                Gaylord Nelson, a United States Senator from Wisconsin, called for an Earth Day to be held on April 22nd, 1970. He was an environmental activist who conceived the idea after the horrific oil spill off of the coast of Santa Barbara in 1969. Outraged by the devastation, Nelson proposed a national teach-in on the environment to be observed by every university campus in the U.S. He announced his idea on September 20, 1969 to a group in Seattle. Nine days later it made the New York Times in a long front page article in which it swept the nation by storm. What was a hope full dream became a reality that exceeded everyone’s expectations. Nelson’s idea marked the beginning of a modern environmental movement. Today Earth Day has evolved into a mainstream way of living by being observed all around the world. The world has become aware by “going green” in everyday life.


How to Celebrate Earth Day

Many green minded people celebrate Earth Day by planting trees, recycling, composting, picking up trash on the side of the road, and not driving or traveling that day. But, if you are looking for something a little more fun, most cities have a carnival-like Earth Day rally with festivities to educate and entertaining you. Take the family and educate the little ones about our future. By coming to an event like this it gives those who have not taken part, a chance to embrace changes in their lives today. Or if you are currently being green, you may discover new ways to be eco-friendly. If there is not an event in your community, become a leader and start one.



Be kind to me today!

Be kind to me today!


Earth Day Fun Facts

  1. Earth Day was founded by U.S. Senator Gaylord Nelson in 1970.
  2. Earth Day was chosen because April 22nd is the first official day of spring in the Northern hemisphere.
  3. In 1970 only one country participated in Earth Day, today over 175 countries observe it.
  4. In 1970, over 20 million people celebrated Earth Day, today over 500 million will.
  5. The earth has been around for an estimated 4.6 billion years.
  6. 75% of the water pumped out of the ground is recycled.
  7. Only 11% of the Earth’s surface is used to grow food.
  8. The world’s first national park was started in 1872 at Yellowstone National Park.
  9. Today only 32% of our waste actually gets recycled.
  10. Never underestimate the power of recycling. Recycling one aluminum can saves enough energy to watch 3 hours of TV.


I leave you with this final thought….Make everyday earth day!

Marzia Prince


April 21, 2013

An App a Day…


What do they say? “An App a day keeps the doctor away?” Maybe not just like that, but with the myriad of technology tools available for fitness-minded people, it’s a wonder weren’t not the leanest, fittest country on the planet.  Sadly, we’re closer to the fattest and most-unhealthy in terms of nourishment and activity level. Some Americans feel that you have to pick a side–fitness-focused with a strict diet or simply unhealthy. It’s possible to create a fit and fun lifestyle tailored toward your personal preferences and needs. All it takes is some creativity and some “App”lication. There’s an App that will count calories for you, act as a personal trainer, do both, or show you the closest trails, gyms, and food resources to fit your lifestyle. 

My new favorite is an App that will inform you of substitutions for favorite recipes! Did you know you can use almond flour is you want to try gluten-free cookies? Arrowroot is an excellent fill-in for corn starch! If a recipe calls for breadcrumbs, opt for grinding oats in a food processor or chia seed/flax seed in a coffee grinder. You can actually make brownies using puréed black beans! It’s an amazing App for my picky-eating family too. Someone can’t stand onions, break out the garlic, leeks, and/or celery. 

As a holistic nutrition student who opts for the vegan/vegetarian lifestyle from time to time, another favorite App is Filibaba Meals. The built-in timer is a nice addition to a wide variety of mouth-watering, animal-void recipes. To confuse everyone around me, I follow more of a “flexatarian nourishment plan” meaning that although I have my personal beliefs about food sources, I try to remain flexible so not to set off an anxiety attack in myself and/or my family members and friends. 
As a travelista (logging around three to five flights monthly), I’m stuck resorting to almonds and herbal tea (no cream or sugar) most trips, as some regions, towns, business associates still only offer standard American diet basics. No harm, no foul–we all move at our own pace, and I’ve always felt that the person/party with the pickiest preferences should bring their own provisions.  It doesn’t seem right to be frustrated when a location doesn’t have my personal preferences available. After all… I’m the guest. That’s why you’ll always find a baggie (or two) of almonds and/or cashews in my travel bag. 
However, no matter your location, use the App, Restaurant Finder to locate food options around you, save favorite restaurants at specific locations, and read/write reviews for restaurants, so fellow travelers can get their diet needs met too. (By the way, check out HMSHost’s new App that allows you to order food from airport restaurants and have it delievered to your gate. brilliance! Now deliver my TSA-approved favorite hairspray, hair cream, and perfume to my gate and I am set!)
Sort of like how Google makes us all smarter, the growing number of fitness and nutrition-related Apps available allow us to remain proactive in our health and wellness journey. Since none of us have extra time to research best food options or find creative ways to get a workout in, let technology work for us. Plus, this makes me feel better after I gave technology so much grief for keeping my clients glued to either their television sets, iPads, or iPhones too long, thus stealing precious time away from their day–time they could use to workout, prepare wholesome meals, or visit in person with family and friends for some positive affirmation time. 
The next time you click on the App store from your smart phone or find yourself perusing iTunes to update your workout music mix, consider searching fitness and nutrition apps. Lets make technology and our smart phones, pads, and computers work for our health and wellness goals, so we can free up the time spent in doctor’s office waiting rooms. 
Some personal favorite Apps:
Fitocracy (compete in fitness quests with other challengers)
GymPact (if you enjoy a little gambling and competition) 
Runkeeper (every traveling runner’s best friend) 
Healthy Desserts by Green Kitchen (For when the sweet tooth strikes and won’t back down.) 
Eat Right for your Blood Type (food suggestions based on your blood type) 
Whole Foods Market Recipes (obvious) 
After you choose one or two favorites, check-in with your App daily for optimal results. The last thing you need is more dead weight–on your body and in your App library.  In health–Lacey 
April 19, 2013

The on-the-go workout

picI’m in New Orleans for my friend’s wedding and I’m trapped in the hotel. The weather outside is nasty and I’m camped out in her bridal suite today.  Even if it is only for 20 minutes, I still try my hardest to keep up my workouts while on the road. It’s important to maintain a routine while on the road to keep your metabolism going and get to your blood pumping daily. I know there are always treadmills in hotels but I can’t stand treadmills.  I am one of those people who will only run outside.  So luckily I always bring my jump rope because you never know when it will come in handy. I typically incorporate jump rope when I work out on the road. Here is a picture of the buff bride. She is used to doing crossfit workouts, but this morning we both did my hotel workout.


Summer is right around the corner and I’m sure a lot of you will also be getting out of town soon. So I thought I would share with you the quick workout that we did this morning.

Quick Hotel Workout

2 minute jump rope

15 push-ups

35 air squats

1 minute plank hold

1 minute lunge jumps

Repeat 3 times

Hope you guys have a great weekend and remember to love yourself to a healthy lifestyle!

Loren Silas

April 18, 2013

Making Healthier Choices for Picky Kids

Hi! I hope everyone is having a wonderful week! I wanted to share with you all my struggle of keeping my five year old full of healthy nutritious meals and snacks rather than the chemical laden food in every aisle at the grocery store.  Eeew, that sounded a little cynical but its the truth.

Here’s my story, when I was pregnant I went all organic and dropped all processed foods for my developing baby.  When she was born, I nursed for almost a full year, still maintaining healthy eating habits for her. Actually because of her my whole lifestyle changed for the better.  As a baby, I made all of her food from organic fruits, vegetables and some free range organic chicken.  Only the finest!

Now somewhere from the ages of 3-5, we got way off track helped along by friends, play school, and even well meaning family members.  She became a picky eater and then was introduced to donuts, cake, canned biscuits, chicken nuggets and of course Happy Meals.  How did this happen? When you don’t realize yourself the ingredients in these products its easy to want to “treat” a child by a sweet taste or meal in a cute box with a toy rather than realizing you are actually feeding them really bad ingredients!

This is a daily struggle at my house and I have had to make some concessions. I have to be super creative with fun bento box lunches and the like to get  her to eat fruits and vegetables.  But we have definitely made some huge improvements.  She is beginning to enjoy more veggies again(hooray for frozen snap peas!) and try different fruits.


Now back to those concessions, there are some foods we can’t get around.  I serve them in moderation but here are some brands that while yes are in a box,  I feel come from the best ingredients possible.  Definitely better than where we started.



Chicken Nuggets

We’ve tried every variety at Whole Foods, this is actually chicken (not parts or pieces and has not been chemically treated).  My daughter loves them and I’m okay serving them to her.  Of course with organic ketchup – Annie’s or Whole Foods.




Organic saltines. She loves them.



Variety of snacks and mac and cheese made with no dyes.



Its a better alternative than most puddings out there, for an occasional snack.



My daughter loves biscuits (so does her Dad).  This is a great alternative to other refrigerated brands.


And lastly, cake! My daughter is so fond of cake. I have vowed personally to never make another box cake in my life and when baking from scratch to never use regular flour again.  This has been interesting to say the least.  I still haven’t found a great recipe for Pound Cake but I haven’t given up either.


Here is an amazing recipe for banana bread.  Very very moist and my daughter loved it! Thank goodness!

Gluten Free Banana Bread

Buy all organic Ingredients:

  • 3 cups almond meal/flour
  • 3 large ripe bananas
  • 2 large eggs
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1/4 cup 100% pure maple syrup
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp sea salt


  1. Preheat oven to 350 degrees.
  2. Combine all ingredients in a large bowl and mix until fully blended.
  3. Pour batter into a prepared (buttered) loaf pan.
  4. Bake for 55-60 minutes until loaf is cooked all the way through.
  5. Serve warm.


Please feel free to share some other foods or tips with me if you have a picky eater too! Also, I forgot to mention recently I explained to my daughter about foods made from chemicals and scientists and foods made from the earth for us.  It has been an easy concept for her to understand and I can proudly say there are some foods she has never asked for again once we discussed exactly where they came from.

All my best, Kathy Fit Fashionista ❤