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Archive for February 2013

Thursday Tidbits: Xylitol + Another Home Workout

By Melissa · Comments (6) ·: February 28th, 2013

It looks like the bug is on its’ way out, as Keenan is feeling a little better today (though, still a little hoarse) and my husband and I are almost feeling 100% again. I still have a little bit of a stuffy nose and a slight cough. Speaking of, I went to CrossFit last night and boy, was it hard! I felt so weak throughout the entire workout and it was hard to catch my breath (the coughing didn’t help either!). Working out  after being sick is definitely no fun. I can’t wait until I am 100% again!

We stayed home again today, just to make sure Keenan is officially better before we venture out. To keep him busy, we did some painting for some upcoming birthdays in our family, as well as painting an Easter egg (to continue our tradition from last year). Even though it is our 5th day at home, it was a fun morning!

So serious when painting! He loved painting his Easter Egg inside and out, it was too cute!

He was so serious when painting today!

Anyhow, since it is Thursday, it’s time for another round of “Thursday Tidbits!”

Since we use a lot of Xylitol in our house, I thought I would talk a little bit about it and why we choose to consume it. We only use Xylitol and raw honey in our household, with the few exceptions of baking with real sugar around the holidays for family gatherings (but even for that, I primarily bake with Xylitol).

What is Xylitol?

Xylitol is a natural sweetener that comes from woody plant material. It is usually extracted from corn cobs or hardwood, and looks and tastes like table sugar. Most fruits and vegetables also contain small amounts of it, but not enough for commercial extraction. In addition, our bodies all make Xylitol on a regular basis, in fact, around 15 grams everyday.

What are the health benefits?

Unlike sugar, Xylitol won’t harm your body, in fact, it can help improve it! The body doesn’t use insulin to metabolize Xylitol, thus it has very little effect on blood sugar levels, so it is great for diabetics. It is also a great cavity fighter, as well as helping to repair damaged tooth enamel,  since it doesn’t ferment and cause acid by oral bacteria. In addition, Xylitol has been found to help clear nasal passages and prevent ear infections. When used as a nasal spray on a regular basis, it reduces the germs and irritants from adhering to the tissue inside your nose, thus reducing the amount of respiratory illnesses and allergies, as well as allowing you to breathe easier. Some studies have even shown that Xylitol has helped to increase while blood cell activity (boosting immunity) and lowering risk of ovarian cysts.

How do I use it?

I mostly use it for baking. Since Xylitol has the same sweetness as sugar, it is a 1:1 sugar substitute. It bakes the same as regular sugar, in fact, I’ve never had an issue substituting it for sugar in any recipe. I also sprinkle a teaspoon in my coffee in the mornings or in my Greek yogurt for added sweetness. I have a nasal spray that contains Xylitol, XClear, that I occasionally use when I have a cold (for maximum effectiveness, I should use it everyday!).

Why do I consume it?

After learning about Xylitol from our good friend’s father, who is a doctor, I was very intrigued. I did some research on my own and thought it would be a great alternative for us. My husband and I don’t have diabetes, nor does it run in our family, but we want to keep ourselves as healthy as possible, so why not consume it? I love that it is natural and contains so many wonderful benefits!

 What kind of products contain Xylitol and where can you get it?

You can buy a bag of granulated Xylitol for cooking and baking at most grocery stores now, as well as health food stores or on amazon.com. In any natural/homeopathic aisle of a grocery store or pharmacy, you should find toothpaste, chewing gum, breath mints and nasal sprays that all contain it, too.

Well, that’s a wrap for today. It’s time to head to CrossFit! I hope I do better today!

Speaking of working out, here is the CrossFit Home or Travel WOD #5 for you! Have fun!

Questions: 

- What are your thoughts on sugar alternatives?

-Have you tried Xylitol? If so, how do you like it?

 

Comments (6)

CrossFit Home or Travel WOD #5

By Melissa · Comments (3) ·: February 28th, 2013

I put together another quick, but challenging workout that you can do at home or when traveling. If you can’t run outside, you can easily do sprints on the treadmill (keeping it in manual mode). If you aren’t sure on how to do some of the movements, here is a great resource, or feel free to contact me by email or leaving a comment below! Have fun!

CrossFit Home or Travel WO

Comments (3)

What I Ate Wednesday

By Melissa · Comments (8) ·: February 27th, 2013

Happy Hump Day! As my husband and I are finally starting to feel better, Keenan woke up this morning with exactly what we had. His voice is completely hoarse, he has a horrendous cough and a fever, poor thing. We have been laying low at home today and I’m sure we will be doing the same tomorrow. I was just telling my husband that I can’t believe I haven’t left the house since Sunday…crazy! I’m anxious to get this nasty bug out of our house, so we can finally go out and do things, especially going to CrossFit (which I’m hoping to do this afternoon!).

Speaking of CrossFit, I just registered for the CrossFit Games Open, which starts next week! I did it last year, so I’m anxious to compare my scores and see how much I improved. Our coach has encouraged everyone at our box to sign-up, so it should be fun to do the workouts with my fellow athletes.

Anyhow, since it is Wednesday, it’s time to link up with the lovely Jenn at Peas and Crayons for What I Ate Wednesday!

Peas and Crayons

Here are my eats from today:

Breakfast:

- No Oat Oatmeal with a heaping scoop of almond butter and sliced strawberries.

I wake up and I crave this almost every morning! There is something about it that is SO satisfying!

I crave this almost every morning. There is something about it that is SO satisfying!

Lunch:

- Leftover Spaghetti Squash Tomato Bake with Turkey Chicken (Southwest style with black beans, onions, chopped tomatoes, salsa and cheddar cheese) and topped with avocado.

This is my favorite way to make this casserole. I love the southwestern flavors!

It doesn’t look pretty, but it was SO good! This is definitely my favorite way to make this casserole!

Snack (later today):

- Half of a banana with a scoop of almond butter before CrossFit.

Dinner:

- Last night: We enjoyed Slow-Cooker Sweet and Spicy Pork Chops with steamed broccoli with spices and brewer’s yeast on top.

Keenan enjoyed eating his "broccoli trees" last night!

Keenan loved this meal and enjoyed eating his “broccoli trees” last night!

- Tonight: We are having roasted butternut squash with apples and walnuts (recipe coming soon!) and country style boneless pork ribs cooked in the  crock pot that I just threw together.

Well, that’s it for today. I need to get a few things done before Keenan wakes up, since he has mostly wanted to cuddle and be held. Enjoy the rest of your afternoon!

Questions:

- What have you eaten today?

- What is on your menu for dinner tonight?

 

 

Comments (8)

The Influence of Other Children…

By Melissa · Comments (8) ·: February 27th, 2013

We are still sick over here. Unfortunately, Keenan woke up with a hoarse voice and a slight cough this morning, so he is coming down with the same thing as what my husband and I have. Ugh! I feel a little better today, as I don’t have a headache or sinus pressure, but now things have moved to my chest and I have a horrible cough. Oh, the joys of being sick! Once we are all well, I’m going to do some serious sanitizing throughout our house!

On a more fun note, my brother and niece flew in last night from Montreal, to stay with my parents and us for the week. My brother has work in the area, so he decided to bring my niece a long. When Keenan woke up this morning, he was SUPER-excited to play with her (despite not feeling 100%)! They started the day off with a big hug and then played non-stop until lunch time; it was too cute! They are like brother and sister, playing together nicely one minute, but having a few sharing issues the next. They both enjoy playing together and are very sweet to each other, so it’s fun to see them together (especially, since it’s only a few times a year). When my mom came to pick up my brother and niece, Keenan was already sad to see them go. I am hoping we all get better soon, so Keenan and I can go down to my parents’ house later this week.

Cousins!

Cousins!

Speaking of playing and toddlers, as Keenan is playing with other children at play dates, the gym, with his cousin, etc., I’m starting to see the influences of other kids (both positive and negative). I knew this would happen, but I guess I didn’t expect this to happen so soon. He’s definitely learned some positive concepts, but they’ve come hand-in-hand with negative things, too. In the past month, he has picked up different phrases, such as “Stop that,” “Don’t do that,” “I don’t want to talk about that,” or “I can’t!” They might not seem that bad, but he has learned to use them in situations that we don’t like, such as when we are disciplining him. Sometimes when we use distraction to talk about something else, if we can see a meltdown coming down the line, he will say, “No, I don’t want to talk about that!” It can be so frustrating because this is not what we have taught him, nor behavior my husband and I condone. I’m not sure if what my husband and I are doing is the best approach, but every time Keenan says something or behaves in a way that is not what we accept, we tell him that what he is saying and doing is not how we behave in our house and in our family. Fortunately, it isn’t too often that this occurs, but I do find myself correcting his behavior and saying that to him at least a few times a week. I can only imagine what it will be like when he is in school! (My husband grins and says, “Wait until he’s a teenager…”)

Just last week, Keenan learned the word “gun”, and how to make one from legos. Although my husband hunts and I grew up with my brothers and dad hunting, I am having a hard time with him using the word, “gun.” I am not afraid of guns, since I grew up around them, but since Keenan is only 2, he doesn’t understand the concept of them. Though my husband has been very careful about not letting Keenan see his rifles and shotgun, yet, and all weapons are properly stored at our house, he and I worry that Keenan’s belief that guns are “fun” and “toys” could lead to a dangerous situation if he’s ever around firearms in an uncontrolled setting. My husband thinks he might need to have a “these are ouchie, so never touch them, and tell Mommy or Daddy if you see one” talk, but he’s not sure if it will even be effective, now, or just make things worse. I’m struggling with how to handle this. Do I correct him and tell him not to make a gun out of his legos, or do I just let it go? I know boys will be boys, so it’s almost inevitable that he will pretend to play with guns, but Keenan just seems too young for it.

Our silly little guy enjoying his Rocky Mountain Popcorn (review coming soon!).

Our silly little guy enjoying some Rocky Mountain Popcorn (review coming soon!) yesterday for his afternoon snack!

I know that what I am describing is so minor compared to when kids are school-age and being influenced by other kids on the playground or what they see at other houses and on TV, but it is still frustrating. My husband and I are raising Keenan to be a confident, honest, genuine and sweet boy, and it can be so aggravating when we see him play with other children who are already exhibiting bullying behavior at a very young age. I know that everyone has different values and morals, but I didn’t realize how much of a difference it would make when raising your own child. These are the times when I wish I could just keep Keenan in a bubble, but then, that wouldn’t be the best for him either. We both agree that he isn’t some Perfect Angel that will never do anything wrong, and we’ll always work to make him understand what it means to be a nice person, and to play and live well with others. He needs to be exposed to different situations (as much as I might not like it!), learn how to deal with other people, any conflict, and life in general. As a parent, I need to set boundaries on what is acceptable behavior and what is not, provide guidance, give him the right tools and most importantly, give him the confidence to be himself when interacting with others.

Questions:

- For all of you veteran mommies out there, how do you handle the influence of other children (positive or negative)? When your child picks up a negative word or behavior from other children, how do you address it?

**The winner of the Health Warrior Chia Bars Giveaway is: Jordan Dunne! Please email me your address at melissa@fitnwellmommy.com, so you can receive your bars!

Comments (8)

Weekend Recap (and being sick) + Two New Recipes!

By Melissa · Comments (9) ·: February 25th, 2013

Our weekend started out nice with having some friends over for dinner on Friday night and my husband making a delicious Asian winter dish, Curried Sweet Potato and Salmon Coconut Stew, followed by Coconut Sticky Rice with Mango for dessert.

Such a yummy meal!

Such a yummy meal!

Our friends also brought over some delicious goodies to munch on before dinner: yummy cheeses (including a Bavarian Feta cheese that was SO good!), bread, veggies and fruit. Keenan had his share of the grapes and strawberries that they brought, as he kept asking for more! He was definitely not shy that night because he went right up to my friend, Elisa, took her hands and started dancing with her, as well as playing, “Ring Around the Roses!” He even asked her if she could help with his bath and bedtime routine. I had never seen him be so bold before; it was too cute!

Anyhow, on Saturday, I woke up with a runny nose and was sneezing a lot. By Sunday, both my husband and I woke up with full blown head colds…no fun! We have terrible sinus pressure, headaches, stuffy noses and hot and cold flashes, ugh! It is hard when both of us don’t feel well, especially when caring for Keenan. I actually can’t remember when we were both sick at the same time. I am keeping my fingers crossed that Keenan doesn’t get it!

Since my husband and I were both starting to not feel well on Saturday, we took a nap when Keenan did and we all slept for 2 hours and 45 minutes (one of the longest naps I’ve ever taken)!  Despite not feeling too well, we still managed to have a nice family day at home planting our seedlings to start a vegetable garden at my parents’ house and working in our front yard. Keenan had fun being my little helper “trimming bushes,” deadheading flowers and watering. He also enjoyed helping Daddy “push” down the seeds in the planter trays and adding the labels for the vegetables.

Keenan had so much fun, though he thought he could eat the seeds, ha!

Keenan had so much fun planting, though he thought he could eat the seeds, ha!

Well, that is it for today. I think I’m going to try and take a short nap before Keenan wakes up. I don’t think we will be heading to the gym this afternoon; I can’t even think about working out. I’m hoping to feel a little better tomorrow to make it to the gym!

Questions:

- What is one fun thing that you did over the weekend?

- Have you ever  planted a vegetable garden? If so, what did you grow? We started the seedlings for zucchini, broccoli, bell peppers, eggplant, tomatoes (all kinds!), artichokes, kale, pumpkins, spaghetti squash, basil, Italian parsley and cilantro. 

**LAST CHANCE to enter the Health Warrior Chia Bars giveaway! Contest ends tonight at midnight, PST!! Click here to enter!

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Welcome!

Hi! I'm Melissa. I love to inspire others to be fit and be their best self by sharing my adventures as a new mom, personal trainer, and wellness coach, as well as sharing yummy new recipes, health and fitness tips. Join me on my fun-filled (and often humorous) journey through mommyhood! Check out the About page for more, and thanks for stopping by!



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