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This is our short and actionable step where you can get a quick 5 min core workout routine completed while making dinner.

Abs in the Kitchen
30 sec mountain climbers
30 sec plank
30 sec Side Plank T's
30 sec Spider Climbers
30 sec knee drops

Do this all again.

Head to Form Fit Mom community on FB or Raising_healthyhumans on IG for video of exercises with modifications.

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Having your children help in the kitchen is one of the best ways for them to become adventures eaters.  The more they are surrounded by different foods and interacting with them through the cooking process the more likely they are to actually try the foods being set down in front of them at the dinner table, and this can be started at a very young age.  It is also a great way for them to work on skills that are needed in life.

Here are some ideas to help you to get your children involved in the kitchen.

Toddler- get a Learning Tower so they can join you at the counter and help pour pre-measured ingredients into mixing bowls.  Don't want to spend the money on a Learning Tower, set them at your dining room table with a bowl filled with some spices and have them mix them, it's always fun to have them smell each of them before they put them into the bowl and even allowing them to taste them if they are curious.  Let them snap the ends off of green beans and asparagus as this is always a fun thing for them at this age.  Even pulling the silk off of corn can be done at this age.  Let them also put the finishing touches on the food by sprinkling a little bit of salt and pepper on everything before it goes into the oven or onto the cook top.

Ages 4-8 - This is a great age for them to begin learning how to whisk and stir batters.  have them practice cutting up fruit and vegetables with a small pairing knife (my daughter always loved chopping the tops off of the strawberries), tearing the lettuce to go into the salad and tossing all of the ingredients together, setting the table, clearing the table, and learning how to unload the dishwasher.  Kids knife set

Ages 9-12 - Great age for them to start becoming more involved with helping in the kitchen and starting to cook basic meals independently. There are many subscription services that send a box each month to kids that include recipes and a fun kitchen utensil, we love Kidstir for this. You can also have them find recipes in cookbooks or online they want to try. Once they pick it out have them write out the ingredients they need from the store. Once you have everything be on the sidelines ready to assist as needed.

Ages 12+ - they should be able to independently make easy meals for themselves including making a sandwich, eggs, pasta, and macaroni and cheese. Have them help make the side dishes or even give them a night to be head chef! As they get older and more comfortable then the recipes can become more complex.  

​The key is to make it fun, don't act as if it is a chore for them to do or you will automatically get push back from them.  We have found that watching cooking/baking competitions help our children to get into the kitchen more.  My children love doing competitions in the summer where they each make a dessert, we have the grandparents over for dinner, and then we all judge which one was the best.  Now that they are older we have started to place each one in charge of dinner one night a week; this is fun for them as they are in complete control with what is being served, the preparation of the meal, and then the adults do the clean up.  

Head to Form Fit Mom Community on Facebook to let us know what you are doing with your children in the kitchen.

Head to raising_healthyhumans.com on IG to

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This is our Movement snack of the week. 

Let's head to the grocery store with our children and allow our children to chose a fruit or vegetable they would like to try for the first time, or try a favorite in a new way.

Get your movement in by not outsourcing your grocery shopping this week or head to the Farmers Market for some added movement for the day.

Make sure to let us know what fruit or vegetable you tried or the recipe you tried over in our Form Fit Mom Community.

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If you have picky eaters it can be tough to get them to eat the meals you prepare which is extremely frustrating as a mom since you have taken at least 20-30 minutes to prepare the food after you are already exhausted from the day and now your kids are sticking their tongues out or whining about how this is gross and they aren't going to eat.

So, what do we do?  We stop fighting and we succumb to the-mom is a short order line cook and makes 2-3 different meals each night so that we don't have to listen to

any more whining!

but yet again, we remain exhausted, frustrated, and guilty that our children are not getting the nutrients they need into their body.

After many years of doing this, I have come up with a few solutions that have worked for my family. 

1.  De-constructed night: this is usually some sort of bowl or taco night where I have rice, taco shells, or a bed of romaine lettuce as the base in a bowl.  I then cut up different ingredients and place them out on a platter (the more color, the better) and let them fill it with any of the items they want.  The key with this is, do NOT tell them that they need to add anything specific.  I have noticed that in time they will begin to try more items and add them to their bowls. 
(pic above is a deconstructed sushi bowl that they were able to place over their rice)

2. Something familiar on their plate:  Most of our dinners consist of a salad and vegetable, some sort of whole grain or potato, and then some meat on our plates.  I always make sure to place everything that we, the parents, have on our plates and I do ask that my children taste everything on their plate.  If they don't like it, they are not required to continue to eat it, but they must taste everything; even if they KNOW they don't like it.  I then will also place some fruit, yogurt, or sometimes even something like goldfish on their plates (when they were younger), so that they had a couple of things that I knew they really loved.  This allowed for less grumbling at the dinner table and also made sure that they had enough in their bellies if they didn't eat the other items.

3. A favorite meal:  I always try to make one meal each week one that they love!  Now with three kids, and varying tastes, this doesn't always work out where they all get a meal they love; but for the most part they don't mind eating something that their siblings love so it works out.  Some of the famous go-to's in our house are Spaghetti and meatballs, homemade chicken tenders with rice and roasted broccoli, tacos, mac & cheese, or even grabbing their favorite dinner out.  So you can guarantee one of these meals will be on our weekly plan each and every week.

4.  Help in the kitchen:  This truly does work and is so funny to me.  My daughter loves green beans, and I think this has to do with this was one of the first things she helped me in the kitchen with, she would snap them for me.  Another son, loves asparagus and yet again, he used to snap the bottoms off of these before I would roast them.  The more they can help in the kitchen the more likely they will be willing to try what has been set before them; and if you are able to grow those items in your back yard even better.  We have a growing system that we use to grow greens on our back porch.

​How do you ensure you are helping your kids to eat healthier?

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During your family dinner this week, think about slowing down to help strengthen the muscles in your jaw and also practice aligning your head so that you are able to swallow better.

For a video to see how to properly head ramp back, head to raising_healthyhumans on IG

or head to our Form Fit Mom community.

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Sitting down to a family meal some days seems impossible. Families today run in multiple directions most nights of the week but there are many great benefits to making the time to have family meals.

Here are five reasons why making family mealtime a priority should be at the top of your list.
Creates connection-
Improves mental health
Healthier meals, better nutrition
Saves money and time
Teaches table manners-

Grab our 5 day Meal Plan to enjoy some family friendly recipes and don't forget to join our Form Fit Mom Community.

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Head out for a walk this evening or play a fun game outside with the family.

Make sure to look at something off in the distance to relax your eyes.

Share with us in our Form Fit Mom Community what you did for your movement snack or head to 
www.raisinghealthyhumans.com

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Healthy Family Tips-Blog post

It can be hard getting our families to eat healthier but there are definitely things we as mom's can be doing to help provide our families a healthier lifestyle and it begins the moment you head into the grocery store.

Make sure that you have eaten prior to heading to the store so you aren't tempted by all of the different unhealthy foods, go with a plan (usually following a meal plan will help), and make sure you are purchasing mostly around the perimeter of the grocery store.  I do keep some junky snack foods on hand for my family such as pretzels, goldfish, and cereals but if you try to keep mostly healthy food that will help.  You can't expect to have your child make the decision to eat an apple if a pop tart is the other option.  

Now once you are home you will need to help your family to make smart choices by reminding them the importance of eating fruits and vegetables to help them get faster and stronger.

Here are some things that I require for my children to practice eating healthier:

• they need to have a fruit or vegetable at every meal or when they grab a snack
• dessert is only allowed after dinner if they were outside and active that day 
• dessert is either on a bread plate or served in a teacup to keep portion sizes in check 

​
Some other things that I try to do are:

• have colorful dips on hand filled with greens and herbs so they can dip their veggies, fruits, or pretzels into them or pour on top of things like scrambled eggs or roasted potatoes
• rethink the whole grains.  You can mix white rice and brown rice together to help them get used to the brown rice
• spiralize vegetables and add them into the cooked noodles
• if your kids eat cereal, add a tsp of flax meal for added fiber that will probably go unnoticed

And lastly, spend at least 30 minutes at the dinner table.  Practice slowing down as it's important to take time to chew your food so that you get all of the nutritional value out of your foods.  We love to play fun question games at the dinner table to get us talking and having fun.

5 day meal plan FREE

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Since we are working on getting down on the floor this week, I want you to feel how your hips move through different movements to see if you notice any stickiness with the movement.

Head to our Form Fit Mom Community to see our videos of exercises you can do for hip mobility.

See the blog with videos

Also follow us on IG at raising_healthyhumans
or
head to 
www.raisinghealthyhumans.com

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Get on the floor more!

Getting down on the floor is important for your longevity.

Article about the Asian Squat

An article with video on getting on the floor and some positions to move through.

Find me on IG @raising_healthyhumans.com

Join our Community at Form Fit Mom

or email us at [email protected]

Head to www.movingthroughmidlife. com to learn more

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