Author Archives: Carmen

About Carmen

A busy mom of six who's maintained an 80 pound weight loss, Carmen helps moms and families navigate a realistic healthy lifestyle. She's also training for a Muay Thai black belt.

Healthy Fall Produce Recipes for Crisp Days

Summer is fun – especially going to the beach and other water events – but fall is my favorite season. Wearing jeans, watching football, and the crisp fall weather all comes together to create a delightful time.

One of the stand out features of the fall is the availability of fall produce – the cooler days make it perfect to turn on your oven and slow roast the heavier squashes and comfort soups for which the season begs. Try some of these terrific, tasty fall dishes that won’t break the calorie bank but will satiate your taste buds and warm you from the inside out.

Puree butternut squash in small batches in your blender to make this Butternut Squash Soup recipe from Elana’s Pantry. Top each bowl with a dollop of plain Greek yogurt to lend depth of flavor.

(more…)

Guilt-Free School Fundraisers Are Replacing Candy Pushers

Chocolate bars. Take and bake pizza and cookies. Popcorn. Lollipops. Candy canes. Candied nuts. The list of typical school fundraisers goes on and on, and none of it is any good for you.

True, there’s always wrapping paper, pencils or magazines, but how much of that does one family need? Many schools have come up with new and creative ways to raise funds, with the added bonus that some of these new fundraisers work hard to help improve the nutrition in the students. After all, kids who eat healthier have better immune systems, which translates to fewer missed days at school. Kids who aren’t tired due to a poor diet have more energy and often have less discipline issues – all benefits that every school could use.

Here are some great healthy fundraising ideas for your school to try:

The New York Road Runners serve over 100,000 kids a week across the country in their youth fitness program Mighty Milers. Currently available in every state in the country, NYRR provides schools with the tools necessary to host successful Fitness Fundraisers based on mileage goals. In March 2024, P.S. 269 in East Flatbush, Brooklyn, NY’s “Little Haiti,” held a quarter mile charity run for the victims of the earthquake in Haiti and raised $3,200. One year later, P.S. 269 had another Fitness Fundraiser and raised over $5,000 for the Wounded Warrior Project.

(more…)

Biggest Loser’s Tara Costa Offers Dream Fitness Prizes for Inspire Change! Raffle

Tara Costa first caught our hearts during The Biggest Loser season 7, and she’s gone on to do some great things, including training for her first Ironman. Her favorite part of the grueling race? “It’s definitely the camaraderie amongst the athletes. Ever since the first race I participated in, I realized how giving and inspiring all the athletes are,” Costa said. “I am so blessed to have the opportunity to participate and be pushed by elite athletes.”

If you would have told her a few years ago she’d be competing with world class athletes, Costa wouldn’t have believed it. She sees the race as a testament to how far she’s come. “I also love when I see the finish line. Each time I have the finish line in sight, I realize that I am doing something that I would never have been able to do years back. The finish line reminds me of how far I have come and how you can do anything you set your mind to do.”

Aside from continuing to push herself physically, Costa’s been hard at work creating her own foundation Kicks4Kids. This program, designed to  supply under privileged children with new sneakers and a playbook, will provide the child different exercise games/activities to help them achieve the daily 60 minutes of exercise that is currently recommended. Kicks4Kids is set to launch in Hawaii in October, coinciding with the Ford Ironman World Championship that Costa will run.

(more…)

Fuel Up to Play 60 Back for Another Season

Fuel Up to Play 60 is back. (Yay!)

Most well known for the catchy, rhyming commercial showcasing NFL players, the fantastic program to help children learn to eat healthy has returned for the new school year. The commercials, starring NFL players such as Washington Redskins’ Chris Horton, hope to use their popularity to drive home to kids the message that good foods and good play go hand in hand.

Created  by the trusted National Dairy Council and the NFL, working in conjunction with the USDA, this multi-faceted program covers all aspects of child nutrition and health. It has improved this year by adding a local, state and national student ambassador program.

Getting kids to eat healthy foods and exercise for the recommended 60 minutes every day has proven to be a tall task for many families. By adding support from well known and respected NFL players, it’s hoped that kids will establish life long healthy habits and stem the rise of childhood obesity. Parents and teachers who wonder how to get started with this task can find some great resources on the Fuel Up to Play 60 website, which features video clips, recipes, and exercise hints.

(more…)

Former NYC Mayor Ed Koch Pens Autobiographical Weight Loss Book for Kids

A new children’s book, authored by former NYC mayor Ed Koch, aims to help overweight children.

“Eddie Shapes Up”, an autobiographical tale due to hit shelves September 22, 2024, aims to help overweight kids learn acceptance and create healthy habits. Co-authored with his sister Pat Koch Thaler, this book tells the story of Eddie, an overweight boy who endures teasing and bullying due to his weight. Koch has written other children’s books, but he hasn’t discussed such a personal topic before.

“I wanted to write this book with my sister — also a chubby child — to help children understand the importance of a healthy diet and exercise throughout their lives,” Koch says. “What I hope they walk away with is that it’s possible to avoid being the subject of derision or being an outcast simply by leading a healthy life with a healthy diet.” In the book, Eddie trades healthy packed lunch foods for potato chips and is chosen last for dodge ball. He expresses disgust for his body and a defeatist attitude, noting that he’ll never be thin, so why try?

(more…)

Help Your Child go Back to School Safely with a Peanut Allergy

My son has a severe, life threatening allergy to peanuts and tree nuts. We discovered this food allergy when he was two years old and we just could not figure out why he had severe asthma, requiring multiple emergency room visits, steroids and the like. He also randomly developed enormous hives all over his body and had difficulty breathing when the hives occurred. We took him to an allergist who tested him with both a skin test and a blood test, and we learned of the severity and breadth of the allergies.

Food allergies are different from food intolerances. A food intolerance can cause stomach upset, gastric distress, and possibly digestive issues in the form of diarrhea and constipation. Many people claim that they have a food allergy when a food does not agree with them, and this diminishes the severity for those with a true, life threatening allergy. A food allergy is defined as an abnormal response to a food triggered by your body’s immune system, and is most often triggered by the so called “Big 8”.  These eight foods account for 90% of all food reactions and are milk, egg, peanut, tree nut, shellfish, sesame, wheat and soy.

You may hear of a person outgrowing their food allergies, but peanut and shellfish most often remain as lifelong allergies. A food allergy affects the breathing and heart and can, if not stopped in time, lead to death. People who have been diagnosed with a food allergy are often prescribed an epi-pen, an auto-injector of epinephrine that must be injected into the upper thigh to stop the reaction.

(more…)

Rediscover “Me Time” and Refocus on Fitness

The school bell has rung. The breeze that you just felt pass you by wasn’t a wind, but instead it was the sigh of millions of  parents everywhere, breathing a sigh of relief. The kids are back in school, and that means that mom or dad can once again find time for themselves. Summer is a fun time for kids, but admittedly, it does leave something to be desired for parents, especially in the area of fitness. It can be difficult for a parent to devote hours to gym time, even if training for a race means that you simply must work out.

How can you rediscover “you” time? How can you get back in the habit of taking time to put yourself first – and more importantly, WHY should you?

If you’ve ever flown, you’ve heard the flight attendant instructions in the event of an emergency. Adults are always instructed to place their own oxygen masks on first, and then care for young children or those companions who may need help – or in the case of one humorous flight attendant, the women were told to care for themselves before their spouses. Humorous, yes, but there’s a grain of truth in this. If you don’t have anything in you to give, if you are depleted and exhausted – there’s no taking care of your family. You can’t give what you don’t have, and so it is mandatory to fill your own tank before you help your family.

(more…)

Guilt-Free Packaged Foods for School Lunches

Packing lunches, day after day, can quickly become tedious. After all, there are only so many different ways you can pack a sandwich and even if your child is devoted to the traditional PB&J, banana and milk combo like one of my children, you may decide that you want to switch things up a bit.

Maybe you need to pack lunches in a hurry. You need some packaged foods to toss in the lunch bag, and you want foods that are yummy AND good for your child. Look for foods that are low in sugar, all natural, with no high fructose corn syrup and no chemical additives. It’s a tall order, to be sure, but here are a few of our favorite lunch box choices that meet our tough criteria.

Whole Grain Goldfish – Every kid loves to snack, and these childhood favorites have worked hard to make themselves a healthier choice.  With 140 calories for about 55 goldfish – a perfect serving size to go with your child’s lunch – 5 grams of fat and 2 grams of fiber, these whole grain, tasty cheese crackers are both fun and a good dietary choice.

(more…)

Babies Taste Veggies in the Womb

It’s well known that babies are not a lover of vegetables. Researchers have long wondered why this is, surmising that it could be due to the somewhat bitter taste of many vegetables. Maybe it’s because the parent doesn’t like vegetables and so the distaste is passed on. Parents have long been instructed to introduce vegetables into their babies’ diet in order to try to offset a sweet tooth. Now, recent research has shown a new way to help teach your baby to love vegetables – even earlier than first foods.

The study, which was published in the journal Pediatrics, demonstrated that strong flavors were passed from mother to baby via the amniotic fluid. These flavors were also passed along to the baby via breast milk after birth.

“Things like vanilla, carrot, garlic, anise, mint — these are some of the flavors that have been shown to be transmitted to amniotic fluid or mother’s milk,” study leader Julie Mennella told NPR News.

(more…)

McDonald’s Announces More Fruits and Less Fries in Happy Meals

One of my memories as a child was going to McDonald’s to get a Happy Meal. (It happened maybe once every six months.) I knew that my mom didn’t think that the Happy Meal was a healthy meal, but it was a treat. I still wanted to eat it more often, like my friend Beth, whose parents took her to McDonald’s every week. My mom didn’t think it was healthy, and so we weren’t allowed to have it often.

The Happy Meal that I remember is still the same. The hamburger, fries and a drink meal that was first debuted more than 30 years ago has remained virtually unchanged, although apples and low-fat milk were introduced as options in 2004 in an effort to make the kids favorite more healthy. Unless specifically requested, however, each Happy Meal included a 2.4 ounce serving of french fries. Now that I have children, I (shh!) make the same choice as my own mother – McDonald’s isn’t a healthy choice for my family and so we visit rarely.

McDonald’s is hoping to change our minds.

(more…)

Nutella Still Claiming They are a Healthy Breakfast Choice

The commercial seems innocent – a mom, trying to do the right thing for her family. She’s looking for a healthy breakfast choice, one that her kids will eat. She opens the pantry and pulls out a jar of Nutella, and the family happily sits down to nosh on it. She’s surrounded by smiling faces, all enjoying a breakfast of Nutella spread on whole grain toast. It’s a blissful shot, one that most moms would give their right arm to enjoy. Everyone eating breakfast with no fuss, no complaint, no “I hate that!” within hearing.

Sounds too good to be true? Well,  it is. We’ve been ’round this debate before. Despite a lawsuit, the company is still insisting that Nutella is a nutritious breakfast choice. But is it really, or is this just a case of false advertising?

Janine Bolton, RD, has this to say about Nutella for breakfast: “I would not consider Nutella part of a healthy or balanced breakfast for kids. A balanced breakfast is one that features foods from different food groups, so that we get a variety of nutrients. Nutella does not belong to any food group and packs in over 10 grams of sugar per tablespoon. I wouldn’t recommend Nutella for anything other than an occasional treat.”

(more…)