Many people spend weeks if not months planning a vacation or getaway. They research the location, gather recommendations, identify all the highlights and prioritize the abundance of activities.  It can be fun to plan adventures, dream of the rest you desperately need, and look forward to a change in pace from the pulls and stresses of everyday life.  Some people plan out every little detail of their excursion, eager to make the most of precious time.  Even if it is just a weekend getaway to visit friends or family, calls are made, events are planned, times are set and bags are packed. Except for maybe the occasional spontaneous weekend adventure, planning is a key part of everyone’s travel itinerary.  

 

 But do we invest any time in planning our return home?  Do we ever think through meals for the upcoming week or schedule time for grocery shopping?  What will we eat?  Did we leave any food in the house?  What will we pack for lunch the day after our return home? 

If our grocery shopping trip is delayed for several days due to hectic re-immersion into everyday life, what will we eat?  This presents a predicament which usually leads us to 1 of 3 options: takeout, fast food or scrounge.  And, this challenge usually adds more stress to the already crazy work week schedule.  

 

But, if there is anything I have learned, it is that my level of preparation dramatically affects my level of stress.  An indirect correlation… as preparation increases, stress decreases.

 

So how do we meal plan for our return home without adding more stress to our lives before we even leave?  

 

After my recent 9 day excursion to Ireland celebrating our 10 year anniversary along with all of our many road trips to see family in various states, I have learned a few things about how to prepare for the coming home so that my food and meal practices, even when life is busy, arein line with our family health values.  These are a few things we do to get back into the healthy eating groove after we return from holiday:

  

01. Have a freezer meal ready to reheat for dinner.

One week before your scheduled departure, plan to make at least 1 or 2 large meals to portion and freeze in a reheatable container so that this can be dinner upon your arrival home.  If you are returning late in the day, grocery shopping just may not be an option so this one practice can become a life saver!  Here are some freezer friendly ideas:

 

• Lasagna- meat or vegetarian; try adding additional vegetables like spinach, zucchini, carrots and/or squash if you will not be able add a fresh salad for a veggie boost at dinner.

• Spaghetti Casserole with Veggies- Try using spaghetti squash instead of noodles for lower calories and carbohydrates

• Chili- This is the perfect healthy comfort food; by using lean mean (or go meatless) along with tomatoes, onions, peppers and high fiber beans, it will warm you up, fill you up and cheer you up.

• Soup- With so many options, make any kind that delights your taste buds. Just make sure you are including lean protein or vegetarian protein (edamame, beans, tofu, tempeh) along with a big bunch of veggies to create the perfect complete meal.  Try chicken and vegetable with brown rice; minestrone with greens, tomatoes and beans; or, sweet potato with kale and chicken sausage.

  

02. Have a well stocked pantry, frig and freezer.

Often the idea is to “eat up” what’s in the frig before leaving on vacation to prevent spoilage and waste and while this is true for most fresh vegetables as well as milk, there are many foods that will last without concern that it will turn into your middle schooler’s new science project.  Unless you are planning to travel for several weeks, there are many foods that can be stored safely in your refrigerator:  

 

Refrigerator

Yogurt– good to use within 7-10 days after purchasing it, often even longer.

Eggs– when refrigerated, can safely be used for up to 3 weeks after sell by date on package

Cheese– opened and tightly wrapped hard cheeses as well as processed cheeses can last for up to 3-4 weeks; soft cheeses like feta or blue have shorter shelf life

Tofu–if unopened, follow the use by date; if opened, eat within 3-5 days.

Tempeh– if unopened, use by expiration date; if opened, wrap tightly and use within 10 days

 Keep pantry staples stocked to build a “pantry meal” in minutes. Pantry Staples

Beans, canned, any kind

Whole grain pasta

Canned tomatoes

salsa

Jarred pasta sauce

Whole grains- brown rice, quinoa, farro, barley

Low sodium chicken broth

Oatmeal

Nuts

 

Freezer Staples

Frozen vegetables- broccoli, peas, carrots, cauliflower, spinach, veggie blends

Frozen edamame

Frozen sprouted grain bread

Frozen package of corn or whole grain tortillas

Frozen fish

 

Quick Meal Ideas to Use Pantry and Frig Staples

Veggie and bean quesadilla 

Saute frozen vegetables; add black beans, cumin and chili powder; place veggie and bean mixture in tortilla with low fat cheese and cook until melted. Serve with plain yogurt and salsa.

 

Peanut Vegetable and Edamame Stir Fry

Saute frozen vegetables in sesame or canola oil; add in edamame once veggies are tender; season with soy sauce, ground black pepper and couple of tablespoons of peanut butter (optional).  Top with chopped peanuts. Serve with cooked whole grain, if desired.

 

Southwestern Omelet

Whisk 2 eggs with salt and pepper and begin cooking omelet in non-stick pan.  Add in low fat colby jack or cheddar cheese and several tablespoons of black beans.  Finish cooking and serve with dollop of yogurt and side of salsa.  Toast (optional).

  

03. Plan some go-to healthy meals that don’t require a lot of preparation or planning that you can grab on the run.

Many restaurant meals have double or triple the number of calories we need, so even a few meals out can impact our waistline if not chosen and ordered carefully.  Consider writing down 2 or 3 restaurant or takeout meals that fit your health goals so that these can become your go-to when time is short. The simple act of writing down the location and meal type requires us to sort through our idea to determine and clarify exactly what we will eat. These are a few examples:

 

1. Rotisserie chicken with a prepared family salad, dressing on the side

2. Mediterranean vegetable or chicken kabob, Greek Salad, hummus with side of vegetable sticks

3. Grilled lean sirloin steak, sweet potato, steamed vegetable

 

Looking at online nutrition information can become a guide in choosing lighter meals, but realize that any meal cooked or prepared by someone else has the potential to have more calories and fat than the information may present.  But, these guides are helpful in comparing restaurant choices.

 

Going on holiday is fun!  It is the perfect time to escape, explore, rest and rejuvenate.  But returning home to daily living chores does not need to overwhelm.  With a few intentional steps before you leave, you will be able to bounce back into the rhythm of your meal planning routines without forfeiting flavor, nutrition or extra cash.

 

The crazy busy post-vacation nights will come- they always do.  Plan to win on these nights too.  Have a contingency plan.

 

 

TRUTH: It takes wisdom to build a house, and understanding to set it on a firm foundation;It takes knowledge to furnish its rooms with fine furniture and beautiful draperies.

Proverbs 24:3-4 (MSG)

Treasure hunting has a certain mystique- trudging into the great unknown with nothing but some courage, a map, compass and some good ol’ determination.  But you don’t have to be Indiana Jones to go on your own thrilling adventure.  In fact, you can walk right outside your backdoor.  All you need is a sense of adventure, some good walking shoes, maybe a water bottle and oh, most importantly, the app: Geocaching.

 

A couple of weeks ago, my parents came in town to take care of our 1 year old for the day so that my husband and I could go on some of adult-paced adventures.  (You see, adventures with a toddler involves diaper changes, snack time, picking up, putting down, redirecting exertion of 1 year old independence at the most inconvenient times and lots of distractions- bugs, acorns, leaves, cars, …).  

 

After planning a hike on Paris Mt and researching all that we could do, my husband came across geocaching. According to geocaching.com, it is an “any day, any time adventure that can take you to amazing and beautiful places or even just to a place in your town you have never been before.” Curious and a bit spontaneous, we grabbed our hiking shoes, picnic basket and cameras (ie. phones) to see what adventures awaited.  

 

 

Our search began…

 

Apparently, there are more than 2 million geocaches worldwide.  Essentially, volunteers have hid containers of all shapes and sizes and in easy and hard to reach places in hundreds of towns, cities, states and countries.  After downloading the app, we were able to search for the geocaches in our area and choose which one(s) we wanted to find.  The difficulty level is identified on the app and we chose easy, which I would recommend especially for your first excursion.  

 

 

We soon discovered that this is an amusing activity to keep you moving and isa really fun way to explore a place you have never been- it helps you notice little details you might otherwise miss.  In a less formal way, you get to connect with your fellow treasure hunter(s), problem solve together, figure out your navigation skills and enjoy the little skip in your step when you actually find IT, the cache.  

   The geocaches are never buried but they apparently are not always on solid ground (ours was).  Open the water safe container and you will likely find a logbook to sign- ours dated back over 10 years to 2005.  You can leave or trade a trinket if you want.  Don’t forget to rehide the geocache back exactly how you found it before moving on and then log your find on the app.    

You don’t have to be on a hike or out in the woods to geocache.  In fact there are geocaches all over- within the city, neighborhood, parks, …  There is likely one not far if you begin looking.  According to geocache.com, there are more than 2300 geocaches in my city alone!  Of course, it is safer and much more fun to search for your treasure with people you know.

 

This is truly great family and friendly fun.  And, it is an enjoyable way to stay active during the day and log some extra steps!  That’s a win-win!    

 

  

While we did not find a treasure chest of gold coins or King Tut’s tomb or a pot of gold or even a rare jewel, we did find some laughs at our faulty navigating skills and a silly enthusiasm to find the unknown.

 

There is an adventure waiting to happen- go find it!

  

TRUTH: I’ll lead you to buried treasures, secret caches of valuables— confirmation that it is I, [the Lord], who calls you by your name.

Isaiah 45:3 (MSG, adapted)

Do you ever find yourself slipping under the covers in bed and laying your head on your pillow at night only to have your thoughts swarm through your head like busy bees? Forget counting sheep!  Try counting buzzing bees!  In those moments sometimes it is easy to question, “What in the heck did I do today?” or “Where did my time go?”  It is easy to reprimand ourselves for not accomplishing more on the ever lengthening to-do list.  Maybe you find yourself fumbling in the dark, grabbing for your smart device to make a note about some upcoming events OR maybe you experience that dreaded moment of panic of what you completely forgot to do.

 

Our racing minds can make sleep quite difficult and sometimes will even heave unfair emotions of guilt, regret and frustration, just at the moment when we are trying to enter rest.  

 

I think we have all been there.  I think we have all gotten to the end of the day and wondered if we used our time wisely, if we prioritized correctly, if we stayed focused, motivated and energized.  I know I have gotten to the end of my day before and wondered, when did I make time to laugh?  I have contemplated if I enjoyed my day or just lived it, going through the motions.  I have asked myself how often I smiled?  Did I make someone else’s day amazing?  Was I productive?  Intentional?  Did I make progress towards my own personal goals?

 

So many questions!!  But we should be resting, right?!

 

As a list maker, I am well known for making lists, in fact, very long lists!  I have notepads of lists, probably in a box somewhere.  Why I keep them around, I do not know.  But, what I do know is that I have always used this strategy to help keep myself organized, focused and on target.  Many of us use smart phones/devices for our lists now, but a list is a list, regardless of your form.  

 But does making a daily list allow us to go to sleep each night satisfied with our day and where we spent our time? These are 5 things I have learned about how to make a useful list that helps me focus, score and win- in my personal and professional life.   

01. List Your Priorities From Greatest to Least  

Sometimes we spew all the thoughts in our head on a list, writing down everything just to clear some space in our head to think.  Trying to manage so many thoughts in our head feels chaotic and therefore writing them down can be quite helpful.  However, a long list of “stuff” does not focus our energy and intentions on any one (or few) things.  If we simply close our eyes and choose something to start with, it may not be the most important.  

 

Instead, each morning, before beginning your day, choose several activities that you know are the most important for your day and list them in order of importance, so that if you only were to accomplish the top event, you would be satisfied with how you spent your time.  If it is calling your grandmother who just got out of the hospital, jot it down. If it is reaching out to a professional you met at a networking event, get it on your list.  It doesn’t have to be important to someone else, only you.

 

Remember that every day, there will be unexpected snags in our plans and deceptive distractions.  Don’t’ be surprised. Expect these!  Become disciplined but flexible.  

 

02. Be Real

Make sure that the goals and to-dos you state can actually be accomplished within the day.  This is a daily list, not a future goals list.  Stay practical and think of the small steps towards your bigger goals.  If you are working on implementing a new marketing strategy for your business, choose 1 area to run with. If you are planning to clean your house, list what rooms you will tackle and what jobs you will do.  Avoid being too vague as you will never know if you actually accomplished your goal.  Remember that you are not making Wonder Woman’s to-do list- yours is your own.  What is important to you?  

 

If you find yourself disappointed at the end of the day or feeling unproductive, maybe you made progress but you were expecting too much OR maybe you didn’t make a list and can’t check off any jobs well done.  If vacuuming is at the top of your list, then do it, but if the work presentation takes precedence, then don’t waste time worrying if the vacuuming has to wait. That’s why people have dogs, right?!  Keep your list simple and specific and target all your energy to the top activities.

 

03. Don’t Write Intimidating and Overwhelming To-Dos.  

We often avoid to-dos that feel monstrous, overwhelming, and stressful.  It causes feelings of failure before we even begin and this may direct us to avoid it altogether.  If there are some big tasks you need to accomplish, break them down into small, “doable” steps.  If you need to clean out the kids’ closets to pack up items to give away, start with 1 step like sorting through all the books to re-shelve or pack up. Another day you may decide to sort through all the clothing.  If you avoid the activity, it is probably too big. Re-evaluate how to can break it up into smaller steps.

 

04. Set a Time Frame

Some activities need to happen but are not appealing.  For these jobs, give yourself an allotted amount of time to complete it.  By doing so, it can help you stay focused during the activity and may even be motivation to zip right through it.  If meal planning is not your thing, determine when you will do it and how much time you have to get it done.  If you detest cleaning the bathrooms, how much time do you need to complete the job to check it off your list?  

 

05. Refocus Throughout the Day

Keep your list nearby and within sight so that you can refocus and determine how to catch yourself when you are deviating from you plan.  In the beginning, you may even need to set “check-ins” at a specific time to reframe and refocus based on the day’s events.

  

Don’t forget to eliminate unnecessary distractions to your priority list.  There are endless interruptions all around!  We can’t get away from them!  They are often quite powerful, catching us off guard, deviating our attention and thoughts, giving the appearance of importance.  

 

But there are several distractions that we can control like:

Pop up emails– they show up in the right corner of the screen and give the appearance of being important RIGHT NOW.  They are especially distracting for anyone who is working at a computer during the day. Turn off the pop up and set specific times that you will give emails your attention.  Stop multitasking and start focusing.

 

Alerts on our phones– who doesn’t hear an alert and want to check?  How many times has this interfered with family time? How much time does this steal while we are working- what if we had to add up all the minutes?  How much more efficient could we be if we planned our social media time instead of it running us?

 

Every time a distraction occurs, our energy and attention is diverted.  It takes more time to refocus our energy and get going again.  Save these precious moments for the tasks at the top of your list.  Think of what you could accomplish. Think of the sound sleep you will get!

 

24 hours.  

1440 minutes.

86,400 seconds.  

 

That’s all we get every single day.  No gets any more or any less.  With so many things to do, opportunities, dreams and visions of more, it is easy to feel weighed down and clueless where to start.  Learning how to make a smart, effective daily list that actually motivates us instead of reminds us of all that we didn’t do might take a bit of practice.  Turning off the distractions will make you even more keenly aware of how often they appear.  But training ourselves to focus all of our energy on the things that matter most today, is empowering.

 

Tonight, own your rest!  Don’t give up precious moments of sleep in turmoil about productivity, performance and missing the mark.  

 

And tomorrow, before you engage all your God-given potential, plan your priorities, because “The secret of your success is determined by your daily agenda.”– John Maxwell.

   

TRUTH: Above all, my brothers and sisters, do not swear—not by heaven or by earth or by anything else. All you need to say is a simple “Yes” or “No.” Otherwise you will be condemned.

James 5:12

 

 Have you ever found yourself caught up in the waiting game?  That place where you are waiting on God to give clarity, solution, answers, steps, anything that will direct you to the next part of your purpose?  I have.  I completely believe that God has perfect timing and if we choose to trust, He lays opportunities before us at ideal times.  Sometimes we patiently wait and other times we charge ahead and see where our independence will take us.  But when we are waiting, hoping and expecting greatness to come at the perfect moment, I think sometimes we miss all the other opportunities in front of our nose.  In other words, we may be waiting for some answers in one area of our life, but there are probably several areas where we have a green light and should be proactive, moving, serving, giving and loving… while we wait. Psalm 37:3 tells us to “Trust the Lord and do good. Then you will live safely in the land and prosper.” (NLT)  Waiting is active.  I think I mistakenly envision waiting as someone sitting on a bench waiting for their companion to arrive OR someone sitting in a waiting room waiting for their name to be called OR someone looking at 3 doors in front of them, waiting for the “right one” to automatically open at just the right time.  But, maybe God’s idea of waiting in one area is His direction to be moving in another area.  Maybe that automatic door just isn’t going to open until we get the other areas (where we do have direction), moving in our lives. For the last 6-9 months I have been playing the waiting game.  I’ve been seeking the Lord for my next steps in career and how to fulfill my purpose.  And, do you know what He did?  Told me to get moving in other areas of my life.  Pray and trust, pray and trust.  Many of my early days in the process were spent wondering, hoping, praying, having a few pity parties in between, trusting, speaking words of life…  I wasn’t getting much direction, if any- only reassurance in His love and His commitment to me.   “Plans to prosper me and not harm me; to give me hope and a future (Jer 29:11).”  God didn’t stop speaking, he was just giving me direction in areas I wasn’t actively praying about.  When I started seeking Him first and not solutions and steps to my career scenario, I began actually hearing words of direction.  No, they weren’t the words I was seeking, what my heart longed to hear, but they were words of direction:
Get more rest
Invest in some friendships with other moms
Connect in a life group
Enjoy the joys of marriage and turn up the romance
Begin blogging on whole living and looking for opportunities to write elsewhere
Give sacrificially more often In reality, I was actually getting a lot of direction.  When I began turning down the noise of my mind and moving in other areas, I began to bloom. We are all in some type of waiting game in our lives.  It’s tough because for many, if not all of us, waiting is dull, boring and a reminder of what we don’t have.  But I know, from experience, that it is actually an opportunity to move in another area that will produce confidence, satisfaction, fulfillment and character.  And many times it unlocks to door to the answer you have been waiting on.  No, it doesn’t always make sense, but seeking first the kingdom of God is the master key. TRUTH: But seek first his kingdom and his righteousness, and all these things will be given to you as well.
Matthew 6:33 (NIV)

Only days ago I was bending over cleaning up yet another mess on the dining room floor, wondering when “it” will get easier.  My daughter hadn’t flung her plate off the tray…this is good… but bits and pieces of each and every meal somehow make it to the floor.  Our dining room has carpet, if you want a better visual of my cleaning efforts.  

 

Sitting down to dinner with a toddler is anything but relaxing.  In fact, all the things I loved about dinner time with my husband before we had McKaela are now irrelevant.  It was fun to get in the kitchen and cook together, chat about our day and share funny stories.  It was nice to converse, plan and even dream a little while eating our meal, not in a rush or on a time schedule.  After having our daughter, everything changed.  

 

For a while I truly resisted family meal time, not because I was ignorant to the benefits of these significant moments every night, but because it was downright exhausting getting a healthy meal on the table at a specific time with my daughter at my ankles during the meal preparation.  And, once we do sit down together, the job doesn’t stop.  It takes a lot of intentional moments to teach a little one how to spoon food into her mouth, keep food on the tray, and ask for “more please”- and that is only if she decides she likes the meal that night.  It is honestly a whole lot easier to feed her alone, giving her full attention, get her off to bed and then sit down at the table for a peaceful dinner with my husband.  

 

In all the evening chaos, I sometimes wonder how something as simple as family meal time will make a difference in her life.  Truly, my goal is often survival.

 

You may not have a toddler at home or even any kids, but the fact remains that implementing family meals not only has the potential to impact the health of your kids (or grandkids, nieces, and nephews), but also their mental health, success at school and emotional well-being.  Could all those benefits actually be linked to something as simple as gathering around the dinner table?  Is it really worth the effort?  The research says yes…

 

In 2015 a research review article that included data from 14 peer reviewed research papers, the following results demonstrated:

 

01.  As family meal frequency increased the prevalence of several psychosocial issues decreased including,

• Disordered eating

• Alcohol and substance abuse

• Violent behavior

• Feelings of depression and thoughts of suicide

 

02.  As family meal frequency increased, so did

• Self-esteem

• Commitment to learning

• Higher grade point average

 

03.  Females appeared to receive even more benefits from the implementation and frequency of family meals than males.

 

04.  Lower socioeconomic status and food insecure families eat fewer family meals together, and therefore may be at higher risk of the negative psychosocial issues.

 

05.  Family meal frequency was inversely related to female girls drive for thinness, body dissatisfaction and concern about body weight.  Essentially, the prevalence of an unhealthy body image decreased as family meals per week increased.

 

Wow!!

 

According to this review, several of the individual papers found that the frequency of family meals decreased as the child grew into adolescence and adulthood.  They also cited that a commonly reported barrier was busy schedules of the parents and the children.  While the papers do not reveal the specific mechanism(s) of how family meals contribute to improved psychosocial outcomes in youth, they do show a correlation between having a communal meal and emotional, intellectual and mental health.  Could simply sharing a meal together in a warm and loving environment have the potential to help your kids become confident, ambitious dreamers that make a remarkable difference in their circle of influence?  Maybe so.

 

Interestingly, the review data shows that less than half of families in the United States (45%) report high frequency of family meals, whereas 78% of families in Spain reported frequent family meals.  So what are the barriers? What is preventing the American family from sitting down each night to eat together?

  

I resisted family meals for several months because it was just plain easier (and more peaceful) to continue doing it the way we had been doing it.  We find rhythms in life and just get into a groove.  But, there are dozens of other barriers that interfere with family meal time- blending conflicting schedules of multiple family members; media- tv, smart devices, etc; work/school commitments and expectations.  Other reasons include dislike of cooking; different food preferences among family members; lack of time for meal plan and preparations.

 

Reasons vary and some are very difficult to overcome.  But, what if this one commitment has the potential to change the course of your child’s life?

 

Current research suggests that family meals have “positive effects on child and adolescent nutritional outcomes” including improved eating habits and dietary intake, but this research review looks beyond what is served at the dinner table and the resulting eating habits of our kids. “Psychosocial health problems have implications for adult morbidity, mortality and development of other diseases.” Setting our kids up on the right path now could actually affect their health and longevity in the future.  The authors also raise questions of whether the act of family meal time actually contributes to family connection, obtaining social and problem solving skills, and emotional well-being.  

 

Possibly.

 

Whether your kids are very young, adolescents or teens, making family mealtime a priority may do more than train up healthy eaters, it may be an opportunity to invest values, self-confidence and character.  Maybe your dinnertime efforts are doing more for their physical and mental health than could ever be taught.

 

  

TRUTH: And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Hebrews 10:24-25 (NIV)

  

Reference

Harrison, M. E., Norris, M. L., Obeid, N., Fu, M., Weinstangel, H., & Sampson, M. (2015). Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Canadian Family Physician, 61(2), e96–e106.

Feeding a toddler is anything but easy, although it can be quite entertaining. My daughter is an “all in” kind of gal.  If she loves it you know and if she doesn’t, well, you know. She is not dainty and doesn’t use her pincer grasp often. Instead she grabs fistfuls and shovels in food.  Except, when she decides she doesn’t want it.  

 

Every child is different, but some require parents to go back to school for Character Building 201 and Patience Development 301. When McKaela was a baby a year ago, I am not exactly sure what I envision feeding a toddler would look like, but I thought you might like to see real life at the Hunt home with a 15 month old.

 

   

My angelic looking daughter took picture #1 a couple of hours before picture #2 occurred.  She decided she was not interested in anything on her plate and swiped it all off in a split second.  While I have never been fond of mopping, my floors have never been cleaner, considering how many times they are cleaned… by hand.

 

Although I have worked in nutrition and dietetics many years, I generally worked with the adult population. But as I have moved into a different season of life, I have become interested in learning what I can to help my daughter develop into a healthy little girl with broad palate, healthy self-image and smart eating habits.  Call me a dreamer, or just plain naive… my intentions are good but the reality is more complicated.

 

These are a few lessons I have learned, so far- I expect many more lessons in the near future.

  

LESSON #1: Taste

Encouraging little ones to “try” new foods at the table can quickly turn into a power struggle.  They are exercising their right to say “no” or decline a food and the parent is trying to prevent making several meals for the family.  How many times have I wanted McKaela to “just try one bite?!”  

 

I have found that the most effective way to get my little girl to try new or less familiar foods is to create “taste” moments outside of the dinner table. These are moments when she is showing interest and curiosity- enough to where she is motivated to taste or interact with a food (smell, touch, look, etc). Essentially, by creating a taste moment in a non-threatening environment, she is able to explore on her own terms and I, the parent, feel less angst about the outcome.  Sure, I want her to try the food, but her daily nutrition does not depend on this bite, so I am less pressuring.

 

Tasting can happen at any time or moment during the day. Sometimes these moments can be planned but other times, I am simply taking advantage of her expressed curiosity.  Several weeks ago I opening the refrigerator door to get out some supplies for dinner and she grabbed a large chunk of steamed cauliflower and ran off eating it.  I was totally shocked AND joyful!  That moment was completely unplanned but she was curious and took a taste.  

 

Now, I am more proactive about creating moments to taste foods outside of the dinner table.  Sometimes she simply wants to try what I am chopping for a meal and other times she likes to peer into the refrigerator.  We will intentionally leave foods she has been declining at dinner on the bottom shelf of the refrigerator so that if she points to it in curiosity, I can take it out and give her a taste.

 

Of course there are foods she continues to decline, but we continue to offer a taste.  The research is consistent that the more exposure, the more likely a child will develop a liking for a food.  Don’t give up on exposing your kids to different foods, you may find their curiosity opens the door.  

  

LESSON #2: Lose the “Kid Food” Mentality

How have we come to believe that kids only like “kid food” and won’t like what adults are eating?  Recently I was feeding my daughter lunch while I was sauteing some tempeh for a salad I had prepared for my lunch.  Tempeh is a fermented soybean cake and is rich in protein and micronutrients- a food I happen to adore.  McKaela began pointing to the tempeh in the pan asking to eat it.  I only gave her a few small pieces just to appease her, guessing that she wouldn’t like it.  After finishing those few bites, she was asking for more and by the end of her lunch, she had consumed more than 2 ounces!  Now, when I am eating tempeh at a meal, I make it for her as well.

 

So, what made me think she wouldn’t like it?  Who am I to tell her what she will and will not like?  As the parent, my job is to give her exposure to variety and choices, but she gets to decide how to respond each time.

 

 Yes, my daughter loves when we make homemade pizza (just like her adult mommy and daddy), but she also eats brussel sprouts (at least, sometimes) and adores broccoli (every time!).   

It is almost a bit comical that we expect kids to reject a variety of healthy foods and adore energy dense, sugary foods. There have been dozens of counseling sessions when a patient would return for a follow up commenting that they went to the store and bought all kinds of healthy food for their meals and snacks, but their kids were eating it all.  Some of these adults were actually complaining that their kids were choosing to eat healthy foods…when the “kid-friendly” snacks were still in the pantry!  

 

Learn to expect the best- you might be surprised.  

  

LESSON #3: Laugh, Just Laugh

When my sweet little girl drops greek yogurt on my sparkling, hand-cleaned floors, I have a choice.  When she flings sweet potato on the carpet in the dining room, I have a choice.  When she declines any form of poultry, fish, or meat, for the 50ith time, I get to choose, again.  

 

As parents we are confronted with so many opportunities to get frustrated, perplexed, and discouraged. Sometimes it is easy to give in and get mad. But, I am learning that the best medicine and ultimate solution is to laugh. The funny thing with kids, at least my child, is that she is fickle.  One meal may feel like an utter disaster and the next may go splendidly well. Feeding time is messy time and I am learning that it’s OK.  But, I can either resist the inevitable or embrace it.  If I continue giving her the same messages and stay calm in my response, gradually, I see her adapting to change.  

 

Maybe smashing beans all through her hair is my opportunity to laugh that day.  Maybe that is exactly what I needed.  

 

When confronted with the choice, choose to laugh, it will save you headaches, feeding drama and regret.

  

Whether you are a parent, grandparent, babysitter or plan to have kids one day, you will get to take a ride on the feeding adventures rollercoaster. There are never any dull moments or a lack of entertainment.  There will likely be some struggles and most definitely there will be messes, BIG messes.  But just like taking an adventure, have fun exploring with your senses, creating with your mind, laughing at mishaps and always keeps your glass (of milk) half full!

 

 

TRUTH: May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.

Romans 15:13 (NIV)

 

Isn’t is ironic that as we cheer on athletes in Rio, begging them to swim harder, ride faster, run quicker, that most of us are sitting?!  A majority of viewers are sitting in a favorite chair or the plush spot on the couch, eager to see the next race and celebrate victories.  Even if you are not caught up in the competitive allure of the 2016 Summer Olympics, most of us have a “show” or two that we like to watch each week in a cushy spot in our home.   While sitting seems harmless, especially if we are active and exercising regularly, research is showing otherwise.  In a large study lead by researchers associated with the American Cancer Society, results showed that women had a 40% higher and men a 20% higher all-cause death rate when they were sitting for 6 hours of leisure time per day as opposed to 3 hours per day.  Essentially, sitting for 6 hours during the day dramatically increases the rate of early death!  The findings were independent of planned physical activity, meaning that even when individuals were meeting the recommended 150 minutes of moderate exercise per week (Physical Activity Guidelines for Americans), the increased rate of early death still applied.  This large study included 123,000 participants, but this is not the only study of its kind as several smaller studies have demonstrated a relationship between sedentary behavior and early mortality.   As beneficial as regular, planned physical activity is for all individuals, it is important for everyone not only move more, but also sit less.  Merely sitting may eat up quality years of life.   Don’t give away your days.  You have life to live, fun to enjoy, memories to make and people to impact!  Here are a few ideas to keep you up and moving while you are cheering on your favorite athletes, laughing at your favorite “sit-com”, or wincing during your favorite drama.  
Walk or jog in place–  It’s just that simple… get up and move.  If walking for an hour or two sounds too daunting, set a timer for a specific amount of time.  Or, decide to walk during the commercials and sit during the show (or vice versa!).  Any minute you spend walking is one less minute you spend sitting.   
Move fitness equipment in front of the tv OR move the tv to the fitness room– Whether you have a treadmill, eliptical, weight bench or any other equipment, begin to associate movement or exercise with your show of choice.  Some individuals will specifically DVR a program so that they can watch it during a workout.  Depending on what you call your favorite show, it will likely last 30-60 minutes.  
Grab your hand weights or exercise band–  Keep small dumbbells or resistance bands nearby, under a chair or small table so they are out of pathways but still within easy reach.  There are dozens of simple exercises that can be done with these small but useful tools.  Check out the CDC for “how-to” exercises for all fitness levels.  
Create a “commercial challenge”– How many pushups can you do? How about squats? Lunges? Bicep curls?  Can you jog in place for the length of the commercial?  This is your challenge, not anyone else’s.  Challenge yourself- that is what counts.
 Perform an exercise workout video or online program– If you want to actually watch your show, choose a work out you have done so many times that you have it practically memorized.  Mute the workout video volume and place your laptop or smart device beside the tv so you can do it while watching the tv.  It’s possible, believe me!  I have done this many times and have a good friend who does this frequently.    Sometimes you may have tired legs and your body may be worn out. Sometimes sitting is actually being kind to your body after a long day on your feet.  But, more often than not, there are unrecognized opportunities to move our bodies to promote health and life.  Challenge yourself today to take note of these opportunities and begin taking positive action.  It is not only about the “years in your life that count.  It’s the life in your years.”– Abraham Lincoln  TRUTH: We do not want you to become lazy, but to imitate those who through faith and patience inherit what has been promised.
Hebrews 6:12  
Works Cited
Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. “Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults.” Am J Epidemiology, vol. 172, no. 4, 2010, pp. 419-29. 

Thrilling.  My husband and I were standing in our living room yelling for Mara Abbott, American cyclist competing in the 2016 Rio Olympics Women’s Road Race on Sunday afternoon.  The 85 mile endurance competition was coming to an end and she was within only a few miles of the finish line.  The leader had wiped out on a downhill in the misty weather that made the roads slick and Abbott now had a 30 second lead over the group of 3 bikers behind her.  

 

Watching the race live, we couldn’t leave the room.  In fact, we couldn’t stand still. Hearts pounding, all we could do was yell at the tv screen, hoping and praying that Abbott was able to give all she had to the finish.  With Olympic fans on the side of the road cheering her on, Mara grabbed a nutrition bar in the pocket of her shirt to replenish her energy as she pedaled the last few miles of the race.

 

You could see her pace gradually slowing, while her face stayed determined.  The group of 3 cyclists were gaining ground and the 30 second lead quickly dwindled. Abbott had been riding many miles alone, with no partnering cyclist to draft. Almost 4 straight hours of riding at an average of more than 21 miles per hour…I can only imagine the exhaustion she was having to override, the momentum she was trying to maintain, the confidence she was trying to muster.

 

With only 100 meters left to reach the finish line, the Netherlands cyclist sprinted past her accelerating faster than I could have ever imagined after 85 fast paced miles, followed by the cyclists from Sweden and Italy.  Abbott’s fatigued limbs pedaled through the finish line.  Fourth.  

 

 

The cameras rushed the Gold Medal Winner, van der Breggen.  She basked in her glory and rightfully so.  Abbott, still on her bike, buried her head in the arms of her support people that surrounded her.  I really have no idea what she felt or the deep, tormenting emotion that overwhelmed her- who has been so close to gold, only to have it swiped away?  But I do know that I was absolutely heartbroken for her.

 

What is it like to give your all and come up short?  What does it feel like to barely grasp a gold medal dangling ahead of you only to see it hang around someone else’s neck minutes later?  What is it like to find out that you dug deep, pressed in, gave everything, pushed through pain, and it wasn’t enough?  At least, not that time.  She didn’t medal. Abbott placed 4th.  There is no glory in 4th.  There is no recognition.  

 

Interestingly, I think that a lot of us know what it feels like to be 4th.  Maybe not the extreme emotion of losing a gold medal, or any medal, in a matter of seconds, but I think that most of us can identify with an experience or two when we have given, sacrificed, dug deep, and it wasn’t enough.  Maybe you were doing everything right but the results didn’t transpire.  Maybe you sacrificed personal time and went the extra mile, only to watch someone else gain recognition, affirmation and promotion.  Maybe you have been dedicated, consistent, and focused, but your efforts don’t seem to get noticed.  Maybe you are looking for someone to partner with and share the draft, but no one seems to want to come alongside.  Maybe your best efforts have been blindsided by someone else or something else.

 

Fourth really isn’t fun.  It’s not glamorous or the title that anyone really wants. But fourth shows that you put your dreams to action.  Fourth place demonstrates that you created a plan and went after it.  Fourth place proves that you were brave.

 

Today, I want to celebrate all of our 4th place finishes.  I want to congratulate all of you for staying in the game instead of letting off the gas.  I want to honor you for persevering through the blood, sweat and tears.  I want to praise your achievements, even if the media, friends or even family don’t notice.  You know. And, you are aware of what you have given and the heart with which you gave.  

 

And it was enough.

 

 

TRUTH: Being strengthened with all power according to his glorious might so that you may have great endurance and patience.

Colossians 1:11