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Lifestyle

12 Healthy Instant Pot Recipes To Add Variety To Your Meals

by Amber King January 15, 2020

Raise your hand if you think your Instant Pot is the greatest thing you own! I bet there are a whole lot of moms raising their hands right now. A friend once told me that if her house caught on fire and she had time to save one object, it would probably be her Instant Pot. These handy kitchen gadgets haven’t been around for that long, but they’ve quickly changed the way busy moms feed their families. This programmable pressure cooker simplifies meal times, and there’s so much you can do with them. Meats, veggies, soups, and even desserts—you’d be surprised what you can make.

To celebrate our unwavering love for our favorite kitchen appliance we’ve put together a list healthy Instant Pot recipes. Check them out to stay on track and make healthy eating easier and more fun.

1. Teriyaki Rice with Chicken and Vegetables

When your family is bored with your go-to meals, it’s time to mix things up. Teriyaki rice with chicken and vegetables is a great way to do that. Teriyaki sauce has a flavor that kids typically enjoy, and you can decide how much you use. This blend of protein and veggies is a quick and healthy meal that you can make in a matter of minutes.

We found this recipe with Life Made Sweeter. Click here to try it out.

2. Creamy Parmesan Instant Pot Mashed Cauliflower

Sweet Peas and Saffron

Mashed potatoes are my ultimate comfort food. Cover those bad boys in butter and gravy, and I’ll be one happy girl. But I know there are healthier options out there. Mashed cauliflower is a healthier alternative that is also low in carbs. They’re pretty tasty, and when you have an Instant Pot, they’re easy to make.

Sweet Peas and Saffron has a great recipe.

3. Instant Pot Turkey-Stuffed Peppers

Cooking Light.

I was recently introduced to stuffed peppers, and they were a big hit in my house. I made them the old-fashioned way with the stove and oven, but an Instant Pot would have saved me a lot of time. When you make them with 93% lean ground turkey, they also make a decently healthy meal. They’re a great way to get your kids to branch out and try new vegetables.

We got the recipe from Cooking Light.

4. Instant Pot Chicken Zoodle Soup

Diethood

This isn’t your grandma’s chicken noodle soup. It’s just as delicious, but it has a healthy twist. Zoodles are a low-carb option you can use in just about any dish that calls for noodles. If you’re not sure what they are, let me explain. Zoodles are nothing more than zucchini that’s either thinly sliced or put through a spiralizer. (If you’ve never used a spiralizer, you need to. So. Fun.) This healthy Instant Pot recipe uses zoodles to make a classic recipe new and exciting.

Diethood explains this recipe step-by-step.

5. Instant Pot Paleo Chicken and Broccoli

Lexi’s Clean Kitchen.

There will always be days that call for greasy Chinese food take-out. But when your cravings don’t mesh well with your diet, you have this healthy Instant Pot recipe to get you through. This easy version of chicken and broccoli is full of all the best flavors and offers a healthier alternative to soy sauce.

You can find the recipe from Lexi’s Clean Kitchen.

6. Instant Pot Chicken Fajita Soup

Gluten-Free Palate

If Chinese food isn’t your jam, what about Mexican? Fajitas are packed full of flavor, and I love turning favorite meals into easy soups. This soup is filling enough to count as a full meal, and there are a lot of different flavors and textures to keep things interesting. Better yet, we happened to find a recipe that is 100% gluten-free and can be easily altered to make it paleo-friendly.

Check out the recipe with Gluten-Free Palate.

7. WW Zero Point Chili Recipe

The Holy Mess

This one is for all you WW (formerly Weight Watchers) fans! This popular diet was recently named one of the best out there, and part of that is thanks to how tasty the food is. This Instant Pot chili recipe will cost you zero WW points, and it tastes good. It’s hard to find something this healthy AND this tasty. It’s made with lean ground turkey and a whole garden of vegetables.

We found this healthy Instant Pot recipe with The Holy Mess.

8. Instant Pot Vegetarian Spaghetti and Meatballs

Maybe I Will

I don’t think there’s a child alive that doesn’t love spaghetti and meatballs. It’s a pretty easy meal to make, but this vegetarian version is healthier than your average pasta. And as a bonus, you seriously limit the number of dishes you need. You dump everything into your Instant Pot, and you don’t even need to dirty the strainer.

Click here to get the recipe from Maybe I Will.

9. Lemon Butter Garlic Salmon With Vegetables

365 Days of Slow + Pressure Cooking

My go-to protein throughout the week is typically chicken, but sometimes you just need to mix it up. Salmon is a healthy way to add protein into your diet and diversity into your meals. Fish can sometimes be tricky to cook, but this recipe couldn’t be simpler. It’ll take you only 15 minutes to prep everything and four minutes to cook it all in your Instant Pot.

We found this recipe from 365 Days of Slow + Pressure Cooking

10. Four-Ingredient Salsa Verde Chicken

My Montana Kitchen

My family likes chicken, but I always find myself reverting back to the same-old recipes. This salsa verde chicken helps get me out of that funk. There are only four ingredients, so you know it’s easy and simple to make–not to mention affordable. Your Instant Pot will cook chicken breast perfectly every time, leaving you with a meal that is moist, tender, and flavorful.

My Montana Kitchen has the recipe.

11. Hawaiian Chicken Tacos With Jalapeno Ranch

Pinch of Yum

Every day can be taco Tuesday when you have an Instant Pot. Basic tacos are good, but Hawaiian chicken tacos are seriously amazing. There’s so much flavor going on in these tacos. They’re guaranteed to help you branch out from your usual rotation of dinner ideas. Kids might not like the spice from the jalapenos, but you can always customize the recipe to suit their taste buds.

You can learn how to make this healthy Instant Pot meal from Pinch of Yum.

12. Mushroom Rice

Yellow Thyme

This recipe is for all the mushroom-lovers of the world. You have freedom to choose what kind of rice you want (choose whole grain for a healthy boost) and you can even make it vegan if that’s your jam. Rice dishes are ideal when you know you’ll want to eat the leftovers for lunch the next day. And you can make this meal entirely inside your Instant Pot, so cleanup takes only seconds.

Yellow Thyme has the recipe.

Healthy Eating Recipes

9 Mediterranean Diet Recipes Anyone Can Make

by LifeAsMama January 13, 2020

written by LifeAsMama

The Mediterranean diet may seem intimidating at the beginning but these fun recipes will help ease you into it. A number of recipes included in this list are classic recipes that contain a slight twist to up the health benefits. We’re sure these recipes will quickly become family favorites!

Margherita Pizza

Food Wine And Love

The perfect pie to add to your pizza night! With this margherita pizza recipe, sprinkling the cheese on a crust will be the hardest part – so you’ll be all set for an easy week-night dinner.

Chocolate Chip Cookies with a twist

Cooking on the Weekend

If you can whip up classic chocolate chip cookies, these will be a breeze. Just substitute olive oil in rather than butter and you get a delicious afternoon treat. Better yet – the dough can be frozen so you can pull it out later and bake a few to satisfy your sweet tooth. Check out the recipe here.

One Skillet Mediterranean Chicken

Tastes of Lizzy T

One skillet means less dishes which means more time with the family. This colorful dish includes ingredients like garlic, tomatoes, olives and chicken. You can then serve it over any starch you have in your kitchen like rice or potatoes.

Roasted Chickpeas

The Mediterranean Dish

Need a go-to snack that doesn’t take hours to prepare? Roasted chickpeas are your answer. You can even add your own seasoning to change it up; from hot cayenne to rosemary or thyme, these chickpeas are going to disappear as fast as you made them!

Strawberry and Banana Popsicles

mediterranean diet yogurt popsicles strawberry banana diet

Tasty Mediterraneo

A perfect treat to make and eat with your kids. This four-ingredient mediterranean diet recipe is refreshing and sweet and can be prepared in just a few minutes. The hardest part will be waiting for the popsicles to freeze before you can eat them!

Greek Salad

Olive Tomato

A classic Greek salad that can be made for a weekday lunch or for a holiday get together. Feta is sprinkled on top of a vegetable salad that has a dressing of olive oil and red wine vinegar. Easy to whip up and contains great flavor.

Cod, Potatoes and Asparagus

A great fish-based dish where the sides are made alongside the fillets so you won’t have a multiple pots on the stove to watch. You can even substitute the cod with other fish you may have like perch or haddock. Check out the recipe here.

Falafel

Pook’s Pantry

The best part of this recipe is, after soaking the chickpeas, you throw most of the ingredients in a food processor and then simply scoop the mixture into balls and fry them. These can be eaten plain or in a pita with cucumbers, hummus and seasonings.

Roasted Chicken and Vegetables

This is the perfect dinner to use up vegetables that have been sitting in your refrigerator for days or for a night where you need to throw something in the oven quickly to get dinner on the table. Simply chop up the vegetables, find some chicken breasts and put them all on a sheet pan and bake. Here’s a recipe you can follow.

Mediterranean diet recipes can be simple, delicious and perfect for the whole family. Starting off with these recipes will show you how easy it is to incorporate the Mediterranean diet into your family’s menu.

Beauty & Style

10 Cute Southern Fashion Styles to Try This Winter

by LifeAsMama January 13, 2020

written by LifeAsMama

Winter down south is something else. Snow isn’t exactly rare, but bone-chilling temperatures aren’t the norm. Our winters are mild compared to other spots, but since folks down home are used to humidity and higher temperatures, winter-wear is still essential. Learn how to keep it cute and cozy through the chilly season with these southern fashion styles, whether you’re kicking up your heels in Charleston or painting the town red in Atlanta.

Style In-Vest-Ment

Snow happens down south, but not as often as in the rest of the United States. The temperatures don’t often drop down to freezing and the region’s humidity can lead to relatively mild winters, but it doesn’t mean you shouldn’t have some kind of outerwear. In many Southern towns, the vest is the winter wear of choice. From soft fleece down vests to fabulous faux fur pieces, a vest can give your winter outfits the perfect amount of off-duty edge while keeping you toasty.

The Anchor Dress

Out of all the dresses in your closet, you need at least one dress that’s simple but stylish. A well-fitted midi dress with a straight skirt, for example, is a chic, versatile piece you can wear all throughout the winter. Make sure it’s a neutral color, such as black, navy blue, charcoal, dark brown, or taupe. Try to find a dress you can easily dress up or down depending on your accessories and footwear. That way, you can turn it into a dynamic daytime dress or a date night stunner.

Double-Duty Leggings

Leggings are a mainstay in the south, but the style is different from what you find in the northeast. Instead of pairing your leggings with Uggs, you can enjoy wearing lightweight bottoms all through the Southern winter, paired with cute booties and a sensational sweater dress. On chilly days, slip on a pair of leggings beneath your favorite mini or maxi skirt.

Jeans, Please

Jeans are a staple during Southern winters, as well. With a cozy turtleneck, they help to create a casual look. Throw on a nice top and a carelessly knotted scarf, however, and you’re ready to head out for a holiday stroll or dinner and a movie.

Not Just a Coat, But a Statement

Although vests have their place, it doesn’t mean you shouldn’t have a coat. It’s unlikely that you’ll need a fluffy puffer coat or a heavy wool coat down south, but a statement jacket can come in handy. Consider a long trench coat, a leather—or vegan leather—jacket, or a cute pea coat to add a bit of flair to your overall outfit.

Long-Sleeved but Lightweight

Ultra-thick sweaters are a little much for Southern winters, but long sleeves are still on-point. You just have to think lightweight. Cashmere and cotton sweaters make more sense than wool. Crisp button-down shirts will serve you well, as will long sleeve tees and fancy blouses made of silk, satin, and cotton.

More Layers Than an Onion

You can create dozens of stylish outfits when you layer, which is a practical option for mild winters. When it’s cold outside, layer up with a denim jacket or blazer over a light sweater, a button-down, or a tee shirt. Throw on a vest or statement coat. That way, you can remove layers as the weather dictates.

Fabulous in Flannel

Flannel is a must-have for winter, no matter what the climate. In a pinch, a flannel shirt on top of a tee shirt or a thin sweater is an acceptable alternative to a jacket or cardigan. Wear your flannel over a turtleneck for an ’80s-inspired throwback. Add a belt, a midi skirt, and thick tights to take your aesthetic to another level.

Smart Accessories

It’s easy to keep warm with the right accessories. And accessories add to your status as a fierce fashion maven, too. Stock up on scarves that highlight your outfit in addition to protecting you from snow flurries and windy weather. The same goes for knitted beanies and wide-brim wool hats. Include gloves and a vintage-inspired coat with a full skirt to turn your winter wear into an outfit all its own.

Fashionable but Functional Shoes

You might want a pair of heavy-duty winter boots on standby, along with rain boots, for all those winter showers. But down south, your cold-weather footwear collection can be broad and wide-ranging. Dare to wear your ballet flats and booties. Knee-high boots are best for the days that see snowfall, but you’ll also have ample opportunities to wear your fashion sneakers and killer heels. Use your shoes to shift the direction of your outfits. With high heels, jeans and flannels take on a sharp appearance. Boots can transform your midi dress into something edgy.

Let us know some of your most stylish winter outfits. How do you exhibit your Southern fashion style when it gets cold outside?

About the Author

Tess DiNapoli is an artist, freelance writer, and content strategist. She has a passion for yoga and often writes about health and wellness, but also enjoys covering the fashion industry and world of fitness.

vacation planning Multi Generation Family On Vacation Walking Along Beach Together

Family Kids Little Kid Travel

Vacation Planning: 8 Secrets to a Great Family Vacation

by LifeAsMama January 9, 2020

written by LifeAsMama

Bringing kids on vacation may seem like a crazy idea, especially if you are eyeing a relaxing getaway. While it may be true that they can often be a bit of a pain in the ass, letting them join your trip is an experience that can indeed be one for the books.

If you think that traveling with the whole family is more stressful than it should be, then you are probably planning it the wrong way. Challenges are sure to join your trip as well, but that doesn’t mean that you let them take the wheel and dictate the mood of your entire vacation.

To avoid any of the stress hazards that alarm you just by thinking about getting on a plane with the fam, here are some eight secret recipes to a great family vacation.

Set goals and expectations

Learning what you want and what you want everyone in the brood to experience will help you set the theme for your trip.

Do you want to spend a couple of days at the beach? Or do you want to go on a little adventure and hit the mountains (that are kid-friendly, of course) instead? You may also want to explore a new city and hop around museums and galleries.

Whatever you feel like doing with the rest of the family, make sure that you have set your expectations for the entire trip. You may want to ask your kids some suggestions on what they want to see so you can plan accordingly.

Decide where to go

Now that you know what the family wants and what feels convenient for everyone, this is the perfect time to pick which destination you are heading to.

Take note that you have to consider kid-friendly destinations. Just because some tourist destinations look good in photos doesn’t always mean they are perfect for children. You don’t want to ruin the trip by choosing the wrong place to visit, and you end up being more stressed than relaxed.

You might also want to consider the dates of your trip. Research what the weather is going to be like when you’re there. Ask yourself whether you are ready to take the kids into such a particular weather situation.

Find the right accommodations

Finding the right accommodation means you have figured out what works best when you have your kids around. What you need to understand is that although hotels may seem like the best option for a family trip, renting homestays is ideal just because you have plenty of space to move freely.

Find unique things to see and do

When you take on a trip with the family, it’s a great opportunity to make lasting memories—something that the kids can keep in their treasure trove of happy days until they grow old.

Traveling doesn’t always mean you have to go where the rest of the crowd is heading to. Finding new stuff to do and new places to explore other than the usual touristy stuff that we’re so used to should always be on your itinerary. As you may know by now, kids can get bored quickly, so to set a day of discovery for them can heighten their excitement.

Create your travel itinerary

If you’re the organized mom who loves to make lists of everything up to the smallest detail, creating itineraries is your jam.

Find a way to break your day’s activity into morning, afternoon, and evening. This is to ensure that you don’t exhaust your kids by putting in so many activities in one day that you forgot to take a break and rest.

Build your travel budget

You don’t want to go over budget, so setting your travel expenses right before you board the plane is a good way to manage the matter.

It’s time to bring that good old calculator out and see how much you are willing to spend for the entire trip, including emergency purchases when your kid is throwing a tantrum.

While you’re at it, don’t be too stingy to a point where you don’t enjoy much of the local delicacies around or not wanting to spend on a museum entrance fee just because you are on a tight budget. Make sure that you still have room for some enjoyment despite budget constraints. That’s what a travel budget planning is for.

Pack wisely

You may have mastered to pack your own suitcase for a trip, but since this time you are about to bring your kids with you, it’s time to up your packing game and do it wisely!

I’m sure you already know what essentials to bring and what types of distractions to leave behind. Apart from what suitcase to use to maximize space, you also need to identify the best carry-on luggage to bring with you, especially when you are traveling with a baby or a toddler. That’s how your packing skills will be tested. It’s like solving a puzzle where you ask yourself, should this item be in the suitcase or inside my carry-on?

Don’t stress out – you’re on vacation!

And the topmost secret to having the best vacation is just to chill and don’t stress too much. After all, you took this trip to enjoy and bond with the family.

Some situations may frustrate. That’s a given, but don’t let it consume you. There are some things that are inevitable, and to stress yourself out for a matter that you don’t have control over is pointless. Just try to see the silver lining in everything, and you’re off to a great adventure!

No matter how many problems you have encountered or any situation that has tested your patience, if you’re happy and the rest of the family is happy, then there’s nothing to worry about.

Food Healthy Eating Lifestyle

Experts Rank The Best And Worst Diets For 2020

by Amber King January 6, 2020

written by Amber King

With 2019 officially behind us and 2020 just beginning, experts have compiled data to give us an answer to one of our biggest new year’s questions. Which diet is the best? And maybe even more important, which diets will waste our time?

U.S. News and World Report recently released their 2020 ranking of 35 popular diets. This is the 10th year for the list, and they’ve gathered a panel of health experts to give an objective and well-researched presentation of the facts. To make it to the top of the overall list, diets were evaluated based on their scores in different categories. Those categories included how easy the diet is to follow, safety, effectiveness, nutrition, and how protective it is against conditions including diabetes and heart disease.

Some of the results are predictable, but there are a few surprises. One of the most popular nutritional trends of 2019, for example, ended up near the very bottom of the list. Here’s a breakdown of the findings.

The Best of the Best

According to the study, the best diet for 2020 is the all-popular Mediterranean diet. This simple, plant-based diet has now held its top ranking for three years in a row. Its success has a lot to do with how easy it is to follow and its long list of proven health benefits.

diet

The key to the Mediterranean diet is cutting back on red meat, sugar, and saturated fat. It encourages whole grains, fruits, herbs, and foods that are rich in Omega-3. Seafood is an important part of the diet, as is olive oil and the occasional glass of red wine (something I think we can all get behind). Moderate amounts of dairy and poultry are okay, but red meat is reserved for only cheat days and special occasions. Another big part of this nutritional regimen—and a reason why it’s so popular—is that it emphasizes the importance of enjoying good food with good friends. Meals can be put together from foods found easily in the grocery store, and most people say they can stick to the diet because the foods are tasty as well as nutritious.

Research shows that as the best diet, sticking to this meal plan can support a healthier heart and lower the risk of dementia. It’s also linked to stronger bones, reduced risk of diabetes and breast cancer, lower blood sugar, and a longer life.

Honorary Mentions

While the Mediterranean diet claims the top spot, a few others also earned high marks. The DASH (dietary approaches to stop hypertension) and Flexitarian diets tied for second place. DASH is often recommended by health expert to people needing to lower their blood pressure. It involves eating more fruits and veggies while basically eliminating saturated fats and limiting salt intake. The equally-ranked Flexitarian diet focuses on the benefits of whole grains, fruits, veggies, and plant-based proteins. It limits meat but allows for the occasional indulgence, hence its “flexibility.”

In third place, the MIND diet is a combination of the Mediterranean and DASH diets. People typically find this nutrition plan easier to follow, as it allows more meat options and less fish.

And in fourth place, WW (the previously rebranded Weight Watchers) earned good points for weight loss. It’s also applauded for recognizing the importance of having a support group when it comes to diet changes.

Better Luck Next Year?

Scroll to the bottom of the list, and the worst-ranked diet for 2020 is the unfamiliar Dukan diet. This high-protein plan is based on eliminating carbs to force the body to start burning fat. It sounds good in theory, but there are more than a few problems. First, there are a lot of rules, and it’s not easy to follow. You have to carefully watch what you eat and cut out favorites like bread, cheese, and fruit. It also falls short nutritionally and has little scientific evidence to back up its claims.

Possibly the most surprising ranking on this list comes in second to last. It’s the keto diet that so many have raved about in 2019. Similar to the Dukan diet, keto is all about forcing the body into a state of ketosis, where it runs on fats instead of carbs. Praise for keto includes that it makes you feel fuller (so you want to eat less), and it can bring about rapid weight loss. But according to this study, the bad mostly outweighs the good.

Keto involves cutting carbs to the extreme. Not only is this hard to do, it’s also not very healthy. It provides fewer carbs than what is recommended by health guidelines. A lot of people experience rapid weight loss soon after switching to keto, but it’s common for them to put the weight back on within weeks. It’s simply unrealistic to completely cut carbs out of a diet for the long-term. As JAMA Internal Medicine put it, “enthusiasm outpaces evidence” when it comes to the keto diet.

In addition to the overall ranking, U.S. News & World Report also breaks down the same 35 diets into different categories. There is the Best Weight-Loss Diet (Weight Watchers), Best Diabetes Diet (Mediterranean), Best Fast Weight-Loss Diet (HMR Program), and Easiest Diet to Follow (Mediterranean again).

Check out the full list to help reach your 2020 nutritional goals.

Happy adorable kid boys and little girl eating healthy food, fresh watermelon in kindergarten, nursery or at home. Fresh fruits as organic bio snack for children. Three kids.

Healthy Eating Kids

How To Get Your Kids To Eat Less Sugar

by LifeAsMama December 13, 2019

written by LifeAsMama

Do you know how much sugar your children consume on a daily basis? The answer may shock you, and you will want to start making sure your kids eat less sugar.

Surveys report that the sweet stuff makes up roughly 17 of what children consume each day. That’s a lot of sugar—and 50 percent of that comes from drinks with added sugar, according to research.

Toddlers are also having a lot of it—in fact, as much as seven teaspoons of sugar each day for toddlers aged 19 to 23 months in the U.S., according to findings by the National Health and Nutrition Examination Survey for 2011-2014.

To put this in perspective, the American Heart Association recommends that children consume less than three teaspoons—or 12 grams—of sugar per day.

Why is sugar bad?

Sugar is one of the single worst ingredients you can put into your body, and here’s why.

Excess intake is linked with dental caries, obesity, asthma, high blood pressure, and high cholesterol. Not only that, it can also impact the child’s food habits and preferences, likely setting them to unhealthy eating later in life, research reports.

Name a disease, and there is a strong chance that excessive sugar intake has something to do with it.

It’s not all doom and gloom, though. With a few dietary changes, your kids can be encouraged to eat healthier and thus reduce sugar intake, which will set them on the path for healthier food choices into adulthood.

Here’s how to help your kids eat less sugar—without causing a rebellion.

Read Nutrition Labels

The ingredient lists on some of your children’s foods might sound like an alien language, but it’s critical to learn what words stands for added sugar. This will help you quickly realize how often sugar is added to foods, even to items that don’t even taste sweet, such as salad dressing, dried cranberries, ketchup, and baked beans.

Before you toss a product in your cart, scan the food label for the following:

Fructose
Fruit juice concentrates
Corn sweetener
Crystalline fructose
Dextrose
High-fructose corn syrup
Lactose
Maltose
Brown sugar
Agave nectar
Corn syrup
Cane sugar
Cane crystals
Glucose
Evaporated cane juice
Invert sugar

As a rule, any food that packs in more than 22.5 grams—or five teaspoons –of total sugar per 100 is high in sugar, and items below 5 grams—roughly one teaspoon—are considered low in the sweet stuff.

Limit Sweetened Beverages

Over 40 percent of added sugar in your kid’s diets comes from sweetened drinks, contributing little to nothing in the way of nutrition. Not only that, research also shows that the average child in the US gets 120 calories a day from soda alone.

What’s more?

One can of soda contain more sugar than the daily recommended limit for the whole day, depending on the brand.

For these reasons, reducing—or downright boycotting— these sugary bombs will have a substantial impact on your kids’ diet.

Instead of gorging on loads of empty calories, give your kids lime water, fresh fruit juice, or unsweetened lemon tea.

Clean your House

Ever heard of the adage “out of sight, out of mind”?

It applies particularly well to sugar-rich bites such as cereals, crackers, and drinks too.

If your kitchen drawers and pantry is loaded with toaster pastries, mini muffins, doughnuts, chocolate chips, your kids are far more likely to ask for them—maybe eat them behind your back.

Stop buying packaged snack foods and bites to eat at your own house. Go through your pantry and make a clean sweep and restock with healthier alternatives.

Find healthy alternatives

Getting your kids to eat less sugar is not all about limiting food choices. It’s also about adding healthier options to the menu.

That’s why I’d recommend coming up with healthy and tasteful alternatives, rather than denying your kids a snack or a treat. Not only doing can it help tame your kid’s cravings, but it also helps them meet their daily nutrition needs.

Healthier alternatives include:

Air-popped popcorn
Whole-grain crackers
Cut-up grapes and bananas
cut-up veggies with guacamole
Sliced apples
cheese sticks
Pears with peanut butter
low-sugar dressing for dipping

Lead by Example

To properly teach your kids how to curb their sugar intake, you have to be the role-model. What you do, both consciously and unconsciously, affects their behavior and their day to day choices.

If you want your kids to exercise more, then exercise more.

If you want them to eat more fruits, then eat more fruit.

When you lead by example and hold the pedal to the metal when it comes to eating healthier, you can help your kids maintain a healthy weight and normal growth.

Here are a few healthy eating habits to cultivate in yourself:

Portion control
Eating mindfully
Eating slowly
Eating in moderation
Reading food labels
Eating more veggies
Drinking more water

Don’t have hidden compartments, too. Your kids can tell.

Sugar is not inherently bad in itself. However, consuming a natural source of sugar, let’s say from fruits, is better for health than gorging empty sugar calories from a drink. And the above dietary guidelines are all you need to get your kids to eat less sugar.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep eating healthy.

Fitness Lifestyle

10 Ways To Become A Morning Workout Person

by Amber King December 12, 2019

written by Amber King

I’m not going to lie, I love sleep more than working out. There, I said it! My pillow is just so soft and my new sheets are so comfy.

Getting out of bed before sunrise takes every ounce of my motivation. And some days, it doesn’t happen. But I know that if I don’t get my butt out of bed and workout in the morning, I will seriously regret it. As much as I hate getting up, becoming a morning workout person is one of the best life changes I ever made. It helps me get my day started on a productive note, and if I wait until later, it’s inevitable that my workout won’t actually happen. Life is busy, and if you let all the little things get in your way, working out will slowly slip down your priority list. But if you’re determined to stay healthy or get in shape, it’s time to stop hitting snooze and lace up those sneaks.

Believe me, I know this won’t be easy. I’m sure your pillow is just as soft as mine, so I know your struggle. But I can tell you that choosing to be a morning workout person gets easier with time. Once you make it a habit, that early wake up call will be slightly less painful every day. And until then, here are my top tips to help you become one of those super productive morning workout people.

1. Be Prepared

The last thing you want to do after painfully peeling yourself out of bed is run around like a maniac looking for your socks, digging sports bras out of the laundry, or trying to remember where you put your headphones. These little obstacles will waste your time and cause you way more stress than you need. Your morning workout will go a lot smoother if you take time the night before to get prepared. Pick out your outfit, find your shoes, and make sure your phone and/or Bluetooth headphones are charged (I’ve made that mistake WAY too times). So when your eyes are barely open and your motivation is low, all you have to do is grab your stuff and get going.

2. TRY and go to bed earlier

This one is a toughy, and I still struggle with it. No matter how tired I am during the day, it seems impossible to fall asleep earlier than my “usual” bed time. But you should at least try. Becoming a morning workout person is about adjusting your daily schedule. If you’re waking up earlier than you used to, it makes sense to go to bed earlier. I’ve even gone as far as setting an alarm on my phone for when I want to go to bed. When that alarm goes off, I know I need to stop doing whatever I’m doing and get ready for bed. It’s a tough transition, but that extra hour of sleep is worth it.

3. Devise a method for accountability

Accountability is so important when it comes to working out—especially for morning workout people. There are lots of different ways you can hold yourself accountable to your workout schedule. When I was training for a marathon, I used a super simple strategy involving a big red marker and a calendar. I wrote all my workouts on the calendar and put big red x’s on them when I was done. Seeing that beautiful page full of consistent red marks and showing them off to my husband was enough accountability for me. But that doesn’t always work. Another idea is to join a class or pay for a gym membership. You can also schedule your workouts with another person so you have to show up and not let them down. In my experience, dogs make the best workout buddies. They’re always ready to go!

4. Reward yourself, but don’t go crazy

Life is all about balance, my friend! Rewards are a great way to keep yourself motivated on your journey to becoming a morning workout person. But the key here is to not go crazy. You shouldn’t have cake for breakfast just because you worked out. Instead, choose a reward system involving small, healthy decisions. Think along the lines of a fresh smoothie. Your reward doesn’t even need to be food based. I look forward to my long runs because it’s the only time I allow myself to listen to my favorite audiobooks. I like to pause my books on a cliffhanger so that I really want to get to my next workout just so I can keep listening.

5. Set your alarm on the other side of the room

This is the oldest trick in the book, and it seriously works. It’s way too easy to hit snooze when all you have to do is grab your phone off your bedside table. Sometimes I turn off my alarm without even realizing I’m doing it—it’s my sleepy brain working against me. But if you’re forced to actually get out of bed to make the annoying sound stop, the hardest part of your day is already over with. All you have to do after that is not fall back into bed.

6. Take baby steps

You can’t go from waking up at 8 AM to consistently waking up 5 AM all in one go. Trust me, you’ll hate your life if you try to do that. A better strategy is to gradually work your way up to your ideal morning workout wake up time. Take baby steps and set your alarm for 30 minutes earlier every day, or every couple of days. If you take it slow, it won’t be such a shock to your system.

7. Get up early every morning, even if you’re not working out

Waking up early is a lot easier when it’s a regular habit. You might look forward to the days you don’t workout because you can get an extra two hours of sleep, but those extra z’s won’t do you any favors. It’ll just make it harder for you to get up early the next day. I highly recommend forcing yourself to get up at the same time every day, regardless of your plans. It retrains your brain into thinking 5 AM is completely normal and nothing to stress about.

8. Buy one of those cheesy “quote a day” calendars

You can take or leave this tip, but I LOVE daily calendars with motivational quotes. It might be because I’m a big sap, but I really take those quotes to heart, and they help me throughout the day. There are tons of fitness-themed quote calendars out there. Keep one next to your alarm clock and read the new quote every morning while you’re still sleepy. If it’s a good one, it might just be the motivation you need to get going.

9. Start with a workout you actually enjoy doing

I’m a runner, so I like getting up in the morning and going for a jog. But if you hate running, that’s definitely not going to work for you. Everyone needs to find an exercise that they actually enjoy doing. If you’re into Zumba, join a morning class. If you like to swim, find a pool near you with morning hours. You should probably combine those workouts with other types of activities, but waking up early will be a lot easier if you at least start with something you don’t dread.

10. Make plans to enjoy your evenings

One of the best things about being a morning workout person is that your evenings are completely free. You can do whatever you want, because you already got your exercise in for the day. If you want to make working out in the mornings a long-term habit, you need to prove to yourself that it’s worth it. Start paying attention to how you spend your evenings, and take advantage of those free hours. Spend more time with your kids, enjoy a hobby, or socialize with friends.

Like I said before, making the transition to being a morning workout person is not for the faint of heart. You need to be serious about your fitness goals and find a way to stay motivated. But I can tell you from experience that it’s worth it. The kids are asleep, there are no work obligations, and you can take time to focus on your health and happiness. You got this, mama!

Cute baby 1,4 years old sitting on high children chair and eating fruit alone in white kitchen

Baby Healthy Eating

6 Baby Superfoods to Start Them on Solids Right

by LifeAsMama December 10, 2019

written by LifeAsMama

Infant firsts are the best, aren’t they? From when they learn to walk using a baby walker for carpet to their first bit of solid food. But there are always doubts, especially if you’re a new parent, as to whether you’re starting them out on these new things properly or not. When it’s time to replace purees with solid foods, these baby superfoods are great ones to introduce to your sweetie.

1. Oats

A nutritious breakfast for mommy and the newest addition to your family are oats. Whole grain oats are full of B vitamins and fibre.

Be sure to choose the unflavoured ones as they have less sugar and sodium than the instant packets. Try adding some stewed fruit too for extra nutrition for their first meal of the day.

2. Eggs

Of all the baby superfoods on this list, eggs are likely the ones to surprise you the most. Traditionally, eggs weren’t something to introduce to youngsters until the 1-year mark because of allergy risks.

However, recent research suggests that delaying the introduction of certain foods early on, such as eggs, has actually contributed to the prevalence of food allergies in recent years. Instead, there is a paradigm shift to giving children cooked eggs from 6-months-old onward.

Eggs are loaded with vitamins, minerals, and good fats. Of course, check with your doctor first if you’re not comfortable with feeding eggs to your young one.

3. Spinach

If it was good for Popeye… It’s no wonder that it’s on this list of solid eats for baby!

Spinach is high in vitamins C, A, and K. It’s also full of calcium and beat-carotene. With these nutritional benefits in its favor, many parents are feeding pureed spinach to baby when they’re ready to take on solid foods.

4. Bananas

Along with introducing a vegetable like spinach, it’s time for fruit too. A great quality of bananas is that they have slow-release sugars to provide a steady amount of energy to the body rather than a sudden spike, making them one of the best baby superfoods.

That’s not all the benefits of this carbohydrate, either. Bananas are a great source of fiber, vitamin C, potassium, and vitamin B6.

5. Broccoli

A range of veggies is great for your kid now that they’re opening their mouths to new experiences, literally. Broccoli has a ton of vitamins, such as vitamin C, and strong anti-cancer properties too. It is filling, as well.

This vegetable can be tough to digest, though, even as a puree, so you might want to wait until 8-10 months of age before introducing it to your cutie. It can also cause your baby to be gassy.

6. Red meat

For iron-rich eats, it’s hard to beat a terrific source like red meat. While you might assume breast milk is full of iron, unfortunately it’s not from 6 months old onward, so getting additional amounts of it is beneficial in pureed form.

Speaking of iron, opt for iron-fortified baby cereal to provide a bit more iron when your baby is ready to take on solids. Iron is important for healthy development because this mineral is imperative to making hemoglobin, which is the protein that takes oxygen to cells across the entire human body.

As your little one evolves daily, it’s important to feed them foods that help them grow physically and mentally. Start to include these baby superfoods within a balanced eating plan for their proper development.

About the Author

Stella Ryne is an art historian, traveller, conscious consumer and a proud mother. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book. Stay in touch with Stella via Twitter and Facebook.

Beautiful young woman working out at home in living room, doing yoga or pilates exercise, stretching legs.

Fitness

At Home Legs And Butt Workout

by LifeAsMama December 9, 2019

written by LifeAsMama

Fire up those legs and boost their strength with this legs and butt workout. Only twenty minutes long means that it’s easy to fit into your day and the best part? You can rock it at home!

This legs and butt workout is simple to execute and will not only fatigue your legs but it’ll leave you a bit breathless too! It’s an easy option for moms stuck at home who don’t have time to head to the gym. And the best part? There’s no equipment needed!

Why Moms NEED Home Workouts

As busy mamas, working out often gets pushed back on the to-do list. Let’s face it, we have far too many things going on to find ninety minutes to drive to the gym and get in a workout.

Which is why working out at home is so crucial!

Home workouts make it easier for busy moms to stay consistent to their goals and fitness routine.

With only six exercises and twenty minutes to work through, this legs and butt workout is great home workout solution.

Why You Need Strong Glutes

Everyone wants a better-looking butt. However, there are far more reasons for training glutes than just the way you look in jeans!

Glutes help:

Improve posture
Prevent knee pain
Improve sport performance
Reduce back pain
Support your pelvic floor

The glute muscles are part of the posterior chain which is a group of muscles that should have top priority when it comes to training. Here’s a few awesome glute exercises you can rock anywhere.

Because we’re on our feet all day, having strong legs is crucial. We’re constantly chasing, squatting and holding kids.

This twenty-minute legs and butt workout helps you boost your leg strength and requires no equipment! Work out at home, or on the go at the park.

A1. In & Out Squats 3x30s

A2. Sliding hamstring curl 3×8

A3. Quadruped Hip Extensions 3×12/leg

B1. Reverse Lunge 3×10/leg

B2. Feet elevated glute bridge 3×15

C1. Side lying hip raise 3×10/side

How To Perform This Workout

Perform the first exercise (A1 in and out squats) for thirty seconds. Once completed, move right onto the sliding hamstring curls and then the hip extensions.

After your last hip extension, rest and then repeat the A1-A3 exercises again. Do this for a total of three rounds.

Then move on to the reverse lunge(B1). Perform the reverse lunge and the glute bridge back to back, only resting after the glute bridge. Do this for three full rounds.

Finish off your legs and butt workout with two rounds of the side lying hip raise taking a mini break between sets.

By the time you’re done, you should be left a little breathless, a little sweaty and just a teeny bit shaky.

Working out doesn’t need to be complicated. There’s no set time we need to exercise for, nor is it crucial that we hit a gym.

Working out at home not only saves money but sanity too. It allows busy moms to stay fit by squeezing a workout into naptime. Or even better- getting the kids to join in!

Stay fit mamas.

About the Author

Meet Shelby – a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com -a health, fitness and food blog geared towards moms! Shelby is a busy mom herself to two little girls. As a fitness junkie, a crazy foodie and a regular diy beauty lover, Shelby helps busy moms get fit, happy and healthy by sharing her knowledge and resources. She loves sweaty workouts, tasty and super simple meals and living as naturally as possible- though there’s definitely a lot of trial and error there!

Happy family travel by car to the sea. People having fun in cabriolet. Summer vacation concept

Kids Travel

7 Important Tips For Traveling with Kids

by LifeAsMama December 6, 2019

written by LifeAsMama

Traveling is one of the best gifts you can give to your kids. It’s a great way to explore the world, meet new people and learn about geography, religion, culture and art. However, kids can be quite demanding, so traveling with your little ones without proper preparation can quickly turn into a cry-fest. Here are all the best ways to make traveling with kids easy, fun and fuss-free.

Make it simple

Solo or couple travelers usually make their vacations fast-paced, but when you’re traveling with kids, you have to slow it down. Make sure you set realistic goals about what you can see and do at your destination. Cramming too many things into your itinerary will just make everyone nervous, exhausted and disappointed. A good rule is to organize a trip that’s suitable for the youngest child—if they can handle it, everyone can. Also, don’t forget to include plenty of stops, potty breaks, naps and snack stops into your day.

Be flexible with dates

If your kids don’t go to school yet, always choose to travel off-season. This will provide you with huge savings on both accommodation and flights, but also ensure you have a fuss-free, quiet and private vacation. Even if you have school kids, see if they can miss a few days of classes in order to travel outside major school holidays. If this is your kids’ first vacation, it’s best to explore the destination when there are no huge crowds of yelling tourists around.

Consider taking your car

Of course, if you travel overseas, you can’t really take your car, but if you’re hitting the next state or the neighboring country, you might want to consider having a road trip. This is not only a more immersive way to travel, but it’s also much more comfortable and flexible than a plane or a bus. You can make your own itinerary, stop wherever and whenever you like and enjoy a trip filled with privacy. Just be sure to grab good car insurance that will keep you covered in case of an accident, natural disaster and theft. And ensure you opt for a comprehensive insurance deal that also offers emergency roadside assistance—you never know what can happen on the road. Getting stuck in the middle of nowhere with your tired and hungry kids in the car is not a good experience, so be protected.

Consider renting an apartment

Sure, hotels are luxurious, but most of them are not built from families with young kids. There’s not enough floor space for play, neighbors will be able to hear every tantrum and you will be left without a proper fridge and microwave. So, consider ditching hotels and opting for rental apartments instead. These will provide you with more space and you will have all the amenities at your disposal when you’re traveling with kids. Picking something with a washing machine is also a great idea, especially if you’re staying for more than a few days.

Pack smart

Remember that young kids can’t really help with luggage, so everything will be in your hands. For that reason, it’s better to travel light than to drag pounds and pounds of unnecessary things behind you. In order to reduce your luggage, roll clothing, wear your largest and heaviest clothes on the flight and minimize toys and electronics. It’s best to pack a lot of neutral, comfy and versatile clothing items you can combine and wear on many occasions. Also, allow your kids to choose a few clothing items to prevent meltdowns when getting dressed.

Bring a few comfort items

When your kids get tired, sad or bored, it’s a great idea to have their favorite toy, some familiar reading materials and good music at hand. These activity packs will be life-savers on a plane or in the car, so everyone can stay busy and relaxed.

Have a small surprise up your sleeve

Kids love a good surprise, so when you notice everyone is feeling a little tired and nostalgic for home, it’s time to spice things up. “Forget” to mention a visit to the waterpark, theme park, Legoland or zoo, but you can also have a no-warning ice cream stop. Pick something your kids love and it will bring a smile on everyone’s face.

With these travel tricks, you will not only provide your kids with an unforgettable vacation but also teach them to love traveling. Soon, you’ll be a proper adventurous family!

About the Author

Mia Taylor is 33 year old blogger who writes about beauty, fashion and travel. She had always been passionate about fashion and over time she had developed a style of her own. Mia loves to mix and match and get inspire girls with her advice about outfit and accessories. She loves telling a story about her travels, providing beauty tips with readers.

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