May Educational Tips - Prenatal and New Mom Nutrition

• From the PKU test to surfactant and nitric oxide therapies, March of Dimes funded research is saving the lives of thousands of babies.
• Whether you’re pregnant or a new mom it’s important that you get nutrients such as calcium, protein, folic acid, fiber iron and plenty of fluids.  LUNA bars are the perfect snack!
• When pregnant, avoid foods like soft cheeses, unheated deli meat and hot dogs, smoked seafood and unpasteurized milk and juice.
• During pregnancy try eating 4-6 smaller meals a day instead of three bigger ones to help relieve heartburn and discomfort you feel as your baby grows bigger.
• Boost your energy with breakfast.  Some mornings it may slip your mind but skipping out on breakfast can rob you of so much energy which can be felt into the next day.

Healthy Momma Challenge

The Healthy Momma Challenge is a 6-week program for a healthier and happier YOU!!!!

The Healthy Momma Challenge supports participants while they make strides in three very important areas: mind, body, and spirit. This includes personal "Mom only" time, healthy eating, and fitness. You will count points for making healthy choices for your mind, body, and spirit and points are submitted weekly. The three moms with the most points at the end of the six weeks will win prizes!

Registration is $12 and includes a t-shirt.  Registrations are due Monday, May 16 and the challenge runs from May 17 through June 28.  Click here to print the registration.

HAVE YOU NOT TRIED STROLLER STRIDES YET? WOULD YOU LIKE TO ADD STROLLER STRIDES TO YOUR HEALTHY CHOICES?  SIGN-UP FOR A SPECIAL HEALTHY MOMMA CHALLENGE CLASS PACKAGE!  $60 INCLUDES A STROLLER STRIDES BAG, YOUR OWN SET OF RESISTANCE BANDS, AND UNLIMITED CLASSES FOR THE DURATION OF THE HEALTHY MOMMA CHALLENGE! ($12 HMC REGISTRATION IS IN ADDITION TO THE CLASS PACKAGE COST.)  CONTACT ME IF YOU WISH TO TAKE ADVANTAGE OF THIS OFFER - IT SAVES YOU $50 FROM REGULAR PRICES!

Baby Carriers

If you know me very well, you know I love babywearing!  I love the emotional and bonding aspects of it as well as the convenience when you have other children to tend to.  That being said, I have owned quite a few different carriers.  Lately, I have had several people ask my advice on different carriers.  Below is a listing of the various carriers I have owned and my opinions on them.  I hope it helps you and feel free to contact me if you have any questions!

Pouch slings - Urban Baby, Lucky Baby, Peanut Shell - the Peanut Shell fit me so much better than anything else. Pouches work great to nestle little babies in or to do hip carries with older ones. I carried Bright when he was 3 on my hip in a pouch. He wasn't fond of it, but he still fit! You can do a back carry with a pouch, as well. I just haven't been brave enough to try it. I use my SSC for back carries. I only use a pouch for quick trips, though. My boys are both too big to be comfortable in a one shouldered carry for very long. If you use a pouch sling or ring sling, make sure that you see how to properly fit an infant so they can breathe properly. The chin should NOT be touching the chest and fabric should not be covering the baby's face.

Wraps - Moby Wrap, Bekaboo Baby Wrap - keeps baby nice & close, however, it is not quick to get on/off. Stretchy, so really only good for smaller babies, less than 9 months or so.

Hybrid Wrap/Pouch - Baby K'Tan - love, love, love this carrier. Keeps baby close like a wrap or you can do lots of other carries, but you don't have to deal with actually wrapping. Stretchy like the Moby, so best for smaller ones.  It is super versatile, I think there are like 6 different holds you can do with one.

Soft Structured Carriers (SSC) - Yamo, Pikkolo, Ergo, Olives & Applesauce - They are all good carriers, the Ergo is the only one that didn't fit me that well just b/c I have really narrow sloping shoulders, but most people love their Ergo's. These are quick and easy - some even come with infant inserts for itty-bitty babies.

Asian Baby Carriers (ABC) - Babyhawk Mei Tai- comfy & cute, but you need to be comfortable with tying the straps. It doesn't take long to get accustomed to, but if you are doing alot of up & downs with the kiddo, it is annoying. I got rid of mine b/c it was too much to thread the straps through Rigley's brace. Although, I miss it and wish I would have kept it. I have not used it with a tiny baby, but many people do. With a small baby, you would probably want to roll it at the waist to give it a shorter body.

Also an ABC is the Beco Obi. I really liked this carrier, but it is probably best for the less than 1 year old crowd as well. They don't make these anymore and they are difficult to find.

I want to leave you with some babywearing safety tips from QuirkyBaby:

Here are the rules you should follow for a newborn or young baby under four months of age, or until she achieves good head and neck control:

• For a front carry, baby should be in the same position you'd hold her in in your arms. She should be in the "babywearing zone" between your collarbone and your waistline, either upright in a tummy to tummy position or in a slightly reclined seated position. In the correct carrying position, you can kiss the top of her head.
• Never allow baby to be curled into a C-position with her chin forced to her chest. Think T2T (tummy to tummy) not C2C (chin to chest).
• Her airway must always be clear. Her chin must be up off her chest with her neck straight and her head in a neutral position. You should be able to get one to two fingers between her chin and her chest.
• Her face must always be visible. Do not allow fabric to cover her nose, mouth, or face.
• Do not allow her face to be pressed into your body. Check her when she's actively nursing to ensure her nose is not blocked, and when she's finished nursing, re-position her so that her nose and mouth are not obstructed by your body or by the sling fabric.
• Her body should be fully supported by the baby sling or baby carrier, from her bottom to her back to her neck, to avoid any slumping or slouching.

31 Days to Clean - Homemakers Challenge

I am very excited to read this book and take this challenge!  Will you join me?  The book is entitled "31 Days to Clean - Having a Martha House the Mary Way" and is written by Sarah Mae.  From May 1-May 31, there is a group challenge to get your house in order.  I am taking it!  Get the e-book (just $4.99) and find out more about the challenge at http://31daystoclean.com/

April Educational Tips - Prenatal and New Mom Nutrition

• Planning to have a baby?  The sooner you start living a healthier lifestyle, the better off you and baby will be!  Make sure you take a multivitamin with folic acid daily.
• Did you know that staying active is healthy and safe for most pregnant women?  The March of Dimes recommends getting 30 minutes of aerobic exercise for most women during pregnancy.
• Trying to get rid of your post-bump? It takes time for your belly to get back to its regular shape after pregnancy.  Don’t get discouraged!  Be active and eat a healthy diet to help you lose baby weight.
• 1 in 8 babies are born prematurely each year.  By participating in March for Babies you are helping to ensure that one day all babies will be born healthy.

Bento-mania!!!

I know you have seen the Bento box lunches on the weelicious site that we all love.  However, did you know that there are a billion and a half awesome blogs out there (and moms behind these blogs) that showcase these incredibly fun, healthy, and colorful Bento lunches?  Below is a short list, I am sure there are so many more that I have missed.  Enjoy browsing and getting ideas for your kiddo's lunches... and then let me know how to find the time to be half as creative as the moms behind those blogs!

• What's For Lunch At Our House
• Bentolicious
• Another Lunch
• Hawaii's Bento Box 

My disclaimer:  I haven't thoroughly checked all of the recipes and cut some sites that seemed to use food coloring (YUCK!) in many recipes.  Please check out the ingredients to make sure they are a healthy fit for your family! :)

Here is one that isn't dedicated to Bento boxes, but I like it!

• Super Healthy Kids 

Add color to your plate!

(Excerpt taken from American Dietetic Association Press Release dated February 1, 2011)

While the trees may be bare in March, there are still plenty of colorful and nutritious foods to fill your plate. During the 2011 National Nutrition Month^®, the American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."

"Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan," says registered dietitian and ADA Spokesperson Karen Ansel.

Ansel offers ways to brighten up your plate in every season with this quick color guide.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

View the entire release here.

Exercise of the Week - Plank-Thrust

Guess what we're doing in class on Friday? :)

Win cloth diapers!

I know there are quite a few new babies in our midst and we have discussed the world of cloth diapering.  I just entered a contest that would set you up with a great cloth diaper stash and accessories.  I thought some of you might be interested, as well.

Enter by clicking here and get the whole scoop by clicking here!

Kelly Wels is sponsoring this giveaway of an INCREDIBLE package from bumGenius!  I'm very excited about it and hope you are, too!

Happy Valentine's Day!

We'll be celebrating Valentine's Day at Stroller Strides class in the morning!  Join us at 9am at Battlefield Mall for a Valentine exchange for the kiddos and a kickin' love your heart workout for the moms.  Want to try a few classes to see how you like it?  Click here for a coupon!

Wear red/pink and bring your singing voices - we'll be entertaining the little ones with some Valentine's songs.  If you'd like to get a head start on the songs, here is what we will be singing:

Love Your Friends (Tune: Row, Row, Row Your Boat)
Love, Love, Love your Friends,
Love them all year long.
Especially on Valentine's Day,
As we sing this song

My Valentine (Tune: The Muffin Man)
Oh, will you be my valentine? My valentine? My valentine?
Oh, will you be my valentine? And love me every day?
Oh, yes, I'll be your valentine, Your valentine, your valentine.
Oh, yes, I'll be your valentine, And love you every day.

The Postman Brings a Valentine (Tune: The Mulberry Bush)
The postman brings a Valentine,
A Valentine, a Valentine.
The postman brings a Valentine,
It says that I love you!

Counting Valentines (Tune: Ten Little Indians)
One red, two red, three red Valentines
Four red, five red, six red Valentines
Seven red, eight red, nine red Valentines
Ten red Valentines.

I'll see you there! 

Weekend Fitness Fun with your Kiddos

It's the weekend and there is no Stroller Strides class - sad, I know!  However, it doesn't mean that you can't fit active fun into your two days off.  Take the opportunity to let the kids workout WITH you. 

• Click here for a Mommy and Me Yoga workout.  Have even more fun - make it a Daddy, Mommy, and Me Yoga session!
• Turn up some kids tunes and DANCE!  Have a dance party with the kids - you'll have tons of fun, make great memories, and get some great cardio in.  Pandora has a toddler station now - it's free, check it out!
• Spark imagination while you get movement, think of different animals and imitate their movement with the kids.  For example, run fast like a cheetah and then lumber along slowly like an elephant.  Crab walk, bear crawl, or even slither like a snake! 
• Take advantage of the warmer weather - use chalk to draw a hopscotch board on your driveway.  You'll be able to work on numbers while you hop!

Have fun and enjoy the thaw!

Fabulous Friday!

Friday, February 11 is going to be a great day at Stroller Strides!  It is Luna Moms Day at class.  What does that mean?  It means that as a Luna Moms Club member, you get your first 3 classes in a 7 day period free - so take advantage and start your FREE TRIAL tomorrow. However, if you have already used your free trial, join us for the special drop-in rate of $5.
It is also Freebie Friday!  Everyone who comes to class will get some awesome freebies and coupons from our sponsors.  I'm not sure what all I will have, but I know there are some things from Huggies, Aquaphor, Bekaboo Baby, and more!  You must be present at class to get your freebies, so join us.
Since we had to cancel due to weather conditions on Wednesday, we are also going to follow class with our Coffee and Crafts playgroup.  After class, grab a snack/drink from your favorite place at the mall then meet us at the food court for a Valentine's Day craft.
So, I'll see you at 9am at Battlefield Mall tomorrow morning!  We meet in the corridor by Maceo's, Fast Break Sports, and Dr. Fly's Salon.

Exercise of the Week - Lat Pull with Hip Extension

Stand in a split stance with your front leg bearing most of your weight ("kick-stand the back leg"). Hold onto the handles and choke up on the tube to create tension between your hands, begin the lat pull. Add in a hip extension and hold it to incorporate balance for core work. To take it a step further, draw the elevated leg in towards the torso. Repeat on other leg. (via Farel Hruska, Stroller Strides National Fitness Director)

Primary Muscles Used: Latisimus Dorsi, Core, Gluteus Maximus

What's cookin'?

Do you find yourself at a loss for what to make for mealtime?  I know I do, often.  I thought I would share some of my go-to sites that provide healthy recipes.

If you haven't heard of Cook Yourself Thin, you should check it out!  I fully agree with the concept - basically, they promote that you shouldn't say I can't eat cake or pizza or whatever food you love because I am trying to eat healthy or lose weight.  There are ways to remake a recipe so that you can still enjoy your favorite foods, but cut calories and fat from the original recipe.  There is a TV show and cookbooks, but you can click here for a large collection of their recipes.

For the kiddos, I really love Weelicious.  Go check it out and I think you will love it, too!  It has tons of kid-friendly recipes, but I think you and your hubby would enjoy many of them as well.  The recipes are also mom-friendly - her latest posts are a 5-in-1 series that shows you 5 ways to serve one main meal, so you can use your leftovers in creative ways!

For the itty-bitties in your life, I would recommend Wholesome Baby Food.   This site was very valuable to me when I was making baby food for the boys, so I'll be revisiting it before too long for baby girl.  It has recipes for purees, provides guidelines as to what foods to introduce at what age and how much, and suggested meal plans for those little ones.

Exercise of the Week - Up Down Push-Up

This is definitely something you SHOULD try at home.  We've done it in class and here is a reminder tutorial of how to do it at home.  It's a great exercise that works arms, chest, and core.  


Have fun!

Did your favorite sandwich make the top 30 worst list?

Men's Health magazine published what they consider to be the worst 30 sandwiches at restaurants.  Some are no-brainers, while others will surprise you!  Read the entire article here.  It will give you more information and a better choice at each restaurant.  It is in slideshow form, though, so you will need to click through 30 times to see it all!  That's why I've compiled the list below.  Make note that the list is in alphabetical order of restaurant name, not in order from best to worst.

30. WORST LUNCH SANDWICH FROM ARBY’S

Ultimate BLT Market Fresh Sandwich

779 calories
45 g fat (11g saturated)
1,571 mg sodium

 

29. WORST BREAKFAST SANDWICH FROM ARBY’S

Ham, Egg & Cheese Wrap

575 calories
31 g fat (10 g saturated)
2,005 mg sodium

 

28. WORST SANDWICH FROM ATLANTA BREAD COMPANY

Bistro Chicken Press Sandwich

780 calories
41 g fat (11 g saturated)
1,660 mg sodium

 

27. WORST SANDWICH FROM AU BON PAIN

Prosciutto Mozzarella Sandwich

780 calories
40 g fat (16 g saturated)
2,270 mg sodium

 

26. WORST SANDWICH FROM BAJA FRESH

Chicken Quesadilla

1,330 calories
80 g fat (27 g saturated)
2,590 mg sodium

 

25. WORST SANDWICH FROM BLIMPIE

Roast Beef & Cheddar Wrap

684 calories
36 g fat (12 g saturated-
1,928 mg sodium

 

24. WORST SANDWICH FROM BOSTON MARKET

Classic Chicken Sandwich

800 calories
41 g fat (7 g saturated)
1,900 mg sodium

 

23. WORST LUNCH SANDWICH FROM BURGER KING

Tendercrisp Chicken Sandwich

800 calories
46 g fat (8 g saturated)
1,640 mg sodium

 

22. WORST BREAKFAST SANDWICH FROM BURGER KING

Sausage and Cheese BK Breakfast Shots

420 calories
31 g fat (10 g saturated)
910 mg sodium

 

21. WORST SANDWICH FROM THE CHEESECAKE FACTORY

Grilled Chicken and Avocado Club

1,752 calories
28 g saturated fat
2,309 mg sodium

 

20. WORST SANDWICH FROM CHICK-FIL-A

Chicken Caesar Cool Wrap

480 calories
16 g fat (7 g saturated)
1,810 mg sodium

19. WORST SANDWICH FROM COSI

Chicken TBM Sandwich

722 calories
40 g fat
845 mg sodium

 

18. WORST SANDWICH FROM CULVER’S

North Atlantic Cod Fillet Sandwich

663 calories
41 g fat (7 g saturated)
979 mg sodium

 

17. WORST SANDWICH FROM DUNKIN’ DONUTS

Chicken Parmesan Flatbread

480 calories
22 g fat (7 g saturated)
1,220 mg sodium

 

16. WORST SANDWICH FROM HARDEE’S

Charbroiled Chicken Club Sandwich

560 calories
30 g fat (8 g saturated)
1,430 mg sodium

 

15. WORST SANDWICH FROM HOOTERS

Smothered Chicken Sandwich

800 calories

 

14. WORST SANDWICH FROM JIMMY JOHN’S

Italian Night Club

951 calories
51 g fat (12 g saturated)
2,166 mg sodium

 

13. WORST SANDWICH AT KFC

Crispy Twister

580 calories
30 g fat (7 g saturated)
1,250 mg sodium

 

12. WORST SANDWICH AT LONG JOHN SILVER’S

Fish Sandwich

470 calories
23 f fat (5 g saturated)
1,210 mg sodium

 

11. THE WORST LUNCH SANDWICH AT MCDONALD’S

Grilled Chicken Club Sandwich

530 calories
17 g fat (6 g saturated)
1,410 mg sodium

 

10. THE WORST BREAKFAST SANDWICH AT MCDONALD’S

McSkillet Burrito with Sausage

610 calories
36 g fat (14 g saturated)
1,390 mg sodium

 

9. THE WORST SANDWICH AT PANERA

Chipotle Chicken on Artisan French Bread

1,020 calories
57 g fat (20.5 g saturated)
1,900 mg sodium

 

8. THE WORST SANDWICH AT QUIZNOS

Prime Rib Cheesesteak Sandwich

670 calories
41 g fat (10 g saturated)
1,085 mg sodium

 

7. THE WORST SANDWICH AT RUBY TUESDAY

Turkey Minis

1,058 calories
58 g fat
79 g carbohydrates

 

6. THE WORST SANDWICH AT SCHLOTZSKY’S

Original-Style Turkey Sandwich

831 calories
35 g fat (14 g saturated)
2,529 mg sodium

 

5. THE WORST SANDWICH AT SONIC

Chicken Club Toaster Sandwich

740 calories
46 g fat (11 g saturated)
1,740 mg sodium

 

4. THE WORST SANDWICH AT STARBUCK’S

Tarragon Chicken Salad Sandwich (with Grande Berry Chai Infusion)

740 calories
12 g fat (2 g saturated)
73 g sugar
1,335 mg sodium

 

3. THE WORST LUNCH SANDWICH AT SUBWAY

Meatball Marinara

580 calories
23 g fat (9 g saturated)
1,660 mg sodium

 

2. WORST BREAKFAST SANDWICH AT SUBWAY

Sausage & Cheese Flatbread Breakfast Sandwich

740 calories
25 g fat (11 g saturated)
1,210 mg sodium

 

1. WORST SANDWICH AT WENDY’S

Chicken Club Sandwich

550 calories
26 g fat (8 g saturated)
1,290 mg sodium

Tantrums! Not your child, right?

I just read an article in Parenting, The Early Years, titled "The Biology of Bad Behavior."  While there are no magic tips to turn your child into a tantrum-free dream, the article does provide some data to help assure you that it's not just YOUR child that acts like that.  It helps, right?
For instance, did you know that the average tantrum lasts about 3 minutes?  The prefrontal cortex (PFC) of the brain is responsible for regulating emotion and social behavior.  The good thing is, in a toddler, it is still developing so your little one won't dwell on what happened 10 minutes ago and is ready to cuddle and love on you shortly after an outburst.  Unfortunately, "their outbursts are as normal a biological response to anger and frustration as a yawn is to fatigue."
So, what do you do?  Michael Portegal, Ph.D., a pediatric neuropsychologist, suggests asking yourself, "What function does this inappropriate behavior serve?"  If your kiddo is throwing a fit because he/she wants attention or an item, you should stay calm and ignore them.  However, if the tantrum is because the child doesn't want to do what you have asked, ignoring them gives in to what it is he/she is wanting.  Portegal uses the example of putting on a coat - give the child a time frame (i.e. 5 seconds) to do it on their own or you will help him/her.  If the child does not comply, take the child's hands in yours and gently force it on.  If hitting or biting occurs while you are trying to get the coat on, finish putting the coat on and then enforce your standard discipline - time-out, taking away a privilege or toy, etc.
I think the best line in the entire article is, "If you get just as mad and irrational as your child during a tantrum, it's like throwing gas on a fire."  Sigh - sometimes this one is hard.  Good luck, moms, and know that you are not alone!

We're on Groupon!

Stroller Strides of Springfield has partnered with Groupon

to bring you an amazing deal! 

You can get a 10 class pass ($50 value) for only $25!

Make sure you act fast, though, the deal expires at 11:59pm on January 13.

Click here to go to Groupon.

 

 

 

New customers, only.  Limit 1 per person.

Must activate pass by 7/14/11, pass expires 3 months from activation date.

Resolutions? Stroller Strides has you covered!

 Did you make a New Year's Resolution this year?

Whatever your Resolution is,

Stroller Strides has you covered!

 

Resolution: To Get Fit!

Stroller Strides is a total body workout, specially designed to work the areas that mom's need it the most.  Intervals of cardio and strength training as well as targeted core exercises, make it an extremely effective workout- you will burn calories and increase your strength and endurance with regular attendance.  Stroller Strides classes are taught at various levels for all different levels of fitness- from first time exercisers, to marathon-runners you will get a great workout.  Classes currently meet 3 days a week, get it on your calendar. 

 

Resolution: Have more ME time!

Stroller Strides is a perfect way to get some ME time in to your day.  It's an hour for YOU, but you can sneak it in without having to leave your little one in the gym daycare.  You will spend quality time interacting with your little one during class, and get your workout in at the same time.  Mommy guilt not allowed here!

 

Resolution: Have an adult conversation!

Stroller Strides combines the great workout with the social network that so many new moms need.  Being a new mom can be very isolating.  Maybe your friends don't have babies yet or maybe you are nervous to bundle up your little one and head out of the house.  Whatever your hesitation, know that you are not alone.  Stroller Strides gives you a great reason to get up and get out of the house.  You will meet other moms who feel the exact same way you do!

 

Resolution: Set a good example for my kids!

Come to Stroller Strides regularly and you will show your children that exercise is fun and a part of your daily life.  In an age where childhood obesity is an epidemic, the sooner that your children see the importance of a healthy lifestyle, the better!  You are their role model - are you living the lifestyle you want your child to live? 

 

Resolution: Stay Active During My Pregnancy

Did you know that regular activity in a healthy pregnancy can help ease maternal aches and pains, increase energy and may even help speed the labor, delivery and recovery process?  Stroller Strides offers modifications for prenatal moms and provides women information on how to exercise safely and effectively throughout their pregnancy.

 

Resolution:  Be INSPIRED!

At Stroller Strides class you will have the opportunity to be inspired on a daily basis.  You will find inspiration from our instructors, other moms in class, and the children.  We've seen first push-ups for moms and first steps for babies. Will 2011 be the year you are INSPIRED?

 

Resolution:  Have fewer regrets!

You will often regret NOT working out, but you will never regret actually DOING it.  Spend 2011 having fewer regrets, come to Stroller Strides today!

 

A huge thank you to Jackie Dorris of Stroller Strides Chicago for this post.  Check out her original post here.