My First 5K –THANK YOU!!!

May 8, 2013 by Smart & Sassy Mom 3 Comments

So, I get to scratch something else from my bucket list. For you hard core protein eating, muscle-building athletes that can run a 5K in 15 minutes….Ummm this isn’t for you, but for those of you carb-loving, inconsistent gym rats like myself, I’m sure you can relate. I ran 3.1 miles…YAY ME!!! Yeah, my time sucked, but I am a real-life story of someone who went from Couch to 5K.

When I was in Philly, I wanted to run the Broad Street Run, but then I fractured my foot. So, naturally I was bummed and put the whole “running thing” on the back burner for about 3 years. I figured it was time to re-visit the idea. Besides, I think I’ve “liked” every runner page on Facebook, subscribed to every Runner’s email newsletter and basically, it was about time I joined them!

Since a lot of my friends (real life and social media) got the memo that “Healthy is the new Sexy”, I’m inundated with pics of awesome looking 30 and 40 somethings doing Iron Man (I know right?), FULL marathon runners and triathletes, I felt lots of support from them all as I embarked on this challenge to not only run three miles but to not cause a scene by needing emergency personnel to come and rescue me by mile marker 2.

Couch to 5K app

I have so many people to thank for their encouragement and kick-ass accountability which helped me get to the point of crossing the finish line. First off, a HUGE “thank you” to my blogger friend Brandi, from Mama Knows It All, who simply shared an app on Facebook called Couch to 5K and the rest is history! Thanks Chica!

Another GINORMOUS “Thank you” Black Girls Run NYC, Oh my Goodness!!! This group of ladies are a force to be reckoned with. I. HEART. THEM!!!! They are tireless cheerleaders that have virtual and literal bullhorns cheering you along every step of the way! If you’re interested in running, check them out. There may be a group or groups in your area. Having running buddies and accountability is a major key to success and this group has what it takes!

To my Moms of my Jack and Jill of America, Inc. – one in particular who ran with me. You may remember her from a previous interview….THANK YOU!

Lastly, to my immediately family…THANK YOU!!!!!! Thanks to my hubby that put up with me during my roller coaster training and to my kids who had pom-poms and screams loud enough to break glass, “GO MOMMY!! GO MOMMY!!” It was a fun and great experience that I will never forget.

I’ve been bitten by the “Runners Bug”, as I have registered for another run in less than 3 weeks from now. I’m super excited that I completed my first race with incident or injury and I”m looking forward to many more!

Filed Under: Health, Lifestyle, Uncategorized Tagged With: cardio, exercise, fitness, healthy living, love, running, weight, weight loss

Wordless Wednesday

April 24, 2013 by Smart & Sassy Mom Leave a Comment

Intense life size game of chess in Amsterdam…culture.

Filed Under: Lifestyle, Travel Tagged With: Wordless Wednesday

Happy Anniversary (…to me!)

April 18, 2013 by Smart & Sassy Mom 11 Comments

Hi All!!!

Wow, its been a year!!! You know what they say about time when you’re having fun! At times when I’m too busy to post or too tired to write, I honestly think of you and how much we interact, chat (even as strangers) and how we support each other.

Thanks so much for believing in my musings and entertaining me. Thanks for supporting during my first year of consecutively blogging and not giving up! It’s been fun…Here’s to another year…or 10…or 30!

Filed Under: Lifestyle Tagged With: blogaversary, Blogging, Smart & Sassy mom

Natural Help for Allergies and Asthma

April 17, 2013 by Smart & Sassy Mom Leave a Comment

Does your child or a child that you know suffer from asthma or allergies? Asthma attacks are triggered by things such as exercise, temperature changes and also environmental irritants. While there are some things you can’t control, other things you can. As a healthcare professional and an asthma sufferer myself (along with my kids), I try to avoid certain triggers to keep bad days at bay. Here are a few ways to help you and your family stay healthy at home.

1. Natural air freshener

Because a lot of us like to spray our homes with popular air fresheners that contain multiple chemicals, this can be quite irritating. So try this alternative:
All you need is an empty spray bottle, one cup of water, 2 tablespoons of vodka, and about 20 drops of an essential oil. (These are generally small 15mL bottles of potent but natural fragrances found in health food stores)

2. Perfume

I LOVE designer fragrances and parfum. At times, I still spray a little when I’m not around the kids and I want to feel “fancy”. If you want to try something a little different, try natural perfumes. These types of fragrances are making their way into mainstream popularity now. A lot of them are free of phthalates (which have been scientifically proven to cause health problems) and made with natural grain alcohol. A plus is that natural and essential oils work with your own body chemistry to become YOUR signature scent.

3. Cleaning your home

More and more, I am beginning to use environmentally-friendly cleaning products. This is for several reasons. I want my kids safe when they do their chores and and its a lot less irritating. I have even made several of my own cleaning solutions, thanks to Pinterest. I like to call it The Homemade Miracle Cleaner. Why? Because it works on virtually all stains and a great surface cleaner. We all know that Kids = Stains. So, here’s the 2 ingredient recipe for the natural cleaner: To a spray bottle, add 1 part Dawn dishwashing liquid (original blue kind) to 2 parts hydrogen peroxide.

4. Freshening up your home

Some of you may actually use the popular brands of household odor eliminators, like Febreze on your clothes, rugs and upholstery. Well, here’s a more natural alternative for refreshing your home. In a spray bottle, simply add 1/8 cup of fabric softener, 2 tablespoons Baking Soda, hot tap water. Voila!

Asthma can be triggered and exacerbated by exposure to many environmental factors. The American Academy of Pediatrics states: “Avoiding environmental allergens and irritants is one of the primary goals of good asthma management”. While I make no claims that these suggestions will provide the same results or evoke similar excitement, these have proven helpful for me and my family and hopefully the same for you! Not only are we striving to live healthier, we are “being green” in the process. Every little bit counts! Here’s to healthy living and a breath of fresh air for you and your family!

What do you do in your home to keep allergies and asthma under control?

Filed Under: Baby, Children, Health, Lifestyle, Tweens/Teens Tagged With: cardio, children, health, healthy, healthy lifestyle, healthy living, kids, Pinterest

February is Heart Health Month

February 6, 2013 by Smart & Sassy Mom 1 Comment

photo credit www.emergycare.org

February is Heart Health Month, so I’m trying to get the word out to make sure that everyone, especially women, know and really understand the important facts about heart disease. According to the American Heart Association, 43 million women in the U.S. are affected by heart disease, and it is the cause of one in three women’s deaths every year…ONE IN THREE! Here are a few ways that you can help to prevent heart disease:

1. If you smoke, QUIT.

Quitting smoking quickly reduces your risk for coronary artery disease (CAD); within five to 10 years of quitting, your risk of heart attack declines to a level similar to that of people who never smoked, regardless of how long you smoked.

2. Move!

Staying active is very important. You don’t have to be a “gym rat” to keep your heart pumping. Sedentary people who begin a regular program of exercise reduce their risk of a heart attack by 35 to 55 percent. Low-intensity activities, such as gardening or walking, if done regularly and over the long term, can decrease the risk of heart attack.

3. Maintain a healthy weight.

As you put on weight in adulthood (and we all do), your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. Size does matter!

4. Get regular health screenings.

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

5. Add more fish to your diet.

People who eat fish regularly are less like to have heart disease, mainly due to the Omega-3 fatty acids that it contains. Even if you don’t care for fish, you should strongly consider DHA/Omega-3 supplements.

Because millions of Americans are affected by heart disease, it is important that we also know what to look for. Signs and symptoms vary from person to person. Women don’t have the same patterns of symptoms as men do. Men may have chest pain on exertion. Women, on the other hand, may feel chest pressure, indigestion, shortness of breath, or fatigue. As women, we need to know this. Here are few things to keep in mind when it comes to MAJOR WARNING signs of heart attack:

Chest pain or discomfort
Upper body discomfort in the mouth, jaw, arms, back, neck and/or upper stomach
Shortness of breath
Nausea, lightheadedness, or cold sweats

We can all agree that knowledge is power. Knowing what to look for when it comes to heart disease is extremely important. Some of us think that we are invincible and that it only happens to “older” or “obese” people. Pay attention to all of the warning signs and live your best life. The very life that you save may be your own!

Sources:
www.heart.org
www.cdc.gov
www.mayoclinic.com

Filed Under: Health, Lifestyle, Uncategorized

10 Reasons Why You Should Drink “GREEN” Smoothies

January 23, 2013 by Smart & Sassy Mom 2 Comments

How can you eat your recommended servings of fruits and veggies and still go about your day? How can your skin look like a million bucks without breaking the bank? How can you POSSIBLY drink a meal and NOT be hungry? Easy. Try a green smoothie. Please…

courtesy of blendtec.com

These are fantastic meal replacements that YOU control. You control what goes into YOUR favorite smoothie. No one else. My kids love smoothies, but the color scares them. Once they get over that, then we’re in! Besides all of the healthy reasons for you to purchase or “dust off” your blender, why not treat yourself? They taste great! Here are 10 reasons why you should drink green smoothies.

1. More energy
2. Regular digestion
3. Reduced cravings for sugar & salt
4. Fewer mood swings
5. Lose weight!
6. Your skin becomes radiant!
7. You may feel an urge to start exercising
8. Blood sugars may be stabilized
9. Hair and nails grow in faster and stronger
10. Mental clarity and focus

I’m telling you. Its a great and easy change to your lifestyle, if that is what you’re looking for. I don’t have a recipe per se…just dump and blend. Here is my favorite blend:

Handful of blueberries

Handful of strawberries

Half (or whole) banana

Heaping Handful of spinach (or your fave green, Kale is too strong for me)

1/2 cup of ice

1 cup of vanilla flavored almond milk (The illustration above says juice…your call)

Blend and ENJOY! Do what I do, put this recipe in baggies and freeze them, so all you have to do is dump them and add your almond milk. I can truly see the benefits of my meal replacements. I’m able to maintain a healthy weight and sip a good tasting snack for most of the morning. Give it a try. If you’re already doing the smoothies, share your recipe with us!

Keeping it Smart & Sassy (KISS),

Filed Under: Food, Health, Lifestyle Tagged With: 30 minute meals, food, health, healthy, healthy lifestyle, Snacks, weight loss

An Unforgettable Experience: 2013 Presidential Inauguration

January 21, 2013 by Smart & Sassy Mom 11 Comments

January 21, 2013. A date that my family will not ever forget – The second inauguration of President Barack H. Obama! The first inauguration in 2009, my hubby and I decided that my one year old (who’s now 5 years old) wouldn’t stand a chance in the harsh winter conditions that year. THIS TIME? We said, sorry Baby Girl (our now one year old) you’re bundling up! We’ve been given a second chance to see our POTUS being sworn in. Let’s go!
Inauguration 2013
There were lots of undeniably awesome things that made our inauguration experience great. From the moment we arrived at our hotel, Washington Hilton, we knew it was going to be a fabulous weekend! We were greeted at the front desk with extreme courtesy and attentiveness. Our room was upgraded to an executive suite and that’s exactly what parents of THREE energetic children want to see… plenty of space for them to be FREE!
When we opened the door, on display was a table of adorable little gifts that made the kids run and squeal with excitement. Yes, even my tween. Caps, purses, activity books, light up pens, and more!

Washington Hilton

They didn’t forget the parents. They made sure that the hubby and I had a bottle of red and bottle of white (they really did their research) tons of inauguration souvenirs and paraphernalia for us to cherish along with an experience of a lifetime. I thought it was pretty cool that they provided plenty of fruits, veggies and yummy cheeses for us to enjoy!
Washington Hilton

We had a great time meeting up with my family and seeing old friends, and of course, eating at what I like to call the “gems of DC”. These are restaurants that are unique to DC. I absolutely loathe restaurant chains when I visit other places. I want the full experience when I travel. The next time you’re in the Capitol, please don’t leave without stopping by the famous D.C. landmark, Ben’s Chili Bowl without grabbing a Half-Smoke…or Lauriol Plaza for a Lobster and Shrimp Enchilada…or Matchbox for a Bistro Burger. You can thank me later!

Ben's Chili Bowl
Lauriol Plaza

Matchbox Restaurant

We attended the ceremonial swearing in for President Barack Obama and it was great to be a part of it all.

Inauguration 2013

After now living in below freezing temps for the greater part of the Winter, these temps felt like Spring (okay, maybe not, but it was definitely doable).

The kids not only had an experience of a lifetime, being a part of such a historical event, but because it was such a whirlwind weekend, we missed our opportunity to visit Newseum or Madame Tussaud’s Wax Museum before heading back home. However, we still have e-tickets, so that means that we’ll be back! YAY!!

As parents, you always want your children to have unforgettable memories that leave a lasting imprint on their lives. Thanks to Hilton Hotels, namely Washington Hilton and their “hands down” impeccably attentive staff, we think we actually did just that!

I certainly hope that next time, I get the chance to actually attend on of the inaugural balls. I can only imagine that this is another fabulous event that puts the icing on the cake of such a powerful political weekend.

I’m so thankful for this experience and so grateful that you’re here to share it with me!

This was not a paid advertisement for Hilton Hotels or any affiliates. All thoughts, opinions and excitement are authentic and my very own.

Filed Under: Food, Lifestyle, Travel Tagged With: Family fun, Family Travel, food, Hilton Hotels, inauguration, Places to eat, travel, Washington DC, Washington Hilton

Muffins with Mom #DeliciousPairings Starbucks and Wal-Mart

January 17, 2013 by Smart & Sassy Mom 7 Comments

If you follow me on Twitter or Instagram, you know that there are two things that I love in my hand. In the evenings, it’s VINO. In the morning, it’s my JAVA!! I am a lover of the coffee bean…so much that at one point, my kitchen decorations were centered around it. (I know I know). When I found out about the #DeliciousPairings Starbucks display in Wal-Mart stores, I was a tad bit excited….OK..I was hysterical! The masterminds at Starbucks have teamed up with The Bakery at Wal-Mart for a beautiful display pairing up their goodies with the perfect blend of coffee…GENIUS! So off to the store I went…

Walmart Delicious Pairings

When I got there, I was impressed by the lovely display of all the pastries. Bagels and Doughnuts and Muffins..Oh my! Presentation is everything! I’m loving this whole #DeliciousPairings thing. Aren’t you?

Delicious Pairings Display

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We make every effort to eat our meals together as a family. This is really tough, because like any other family, our mornings are HECTIC! The easy part was knowing that I had something delicious and quick already planned for our breakfast. The hard part was deciding which one. Decisions, decisions.

We chose Wal-Mart Banana Nut Muffins. Yum!

Many Muffins at Walmart, Delicious Pairings

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But wait! It gets better….Starbucks gives you pairing suggestions to match the coffee blend with the most complimentary pastry of your choice. Since we chose Banana Nut, it was recommended that we pair it with the House (Medium) Blend of Starbucks coffee. I’m a fan of all the Starbucks varieties, so this a great addition to my collection!

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What better way to make my morning crew smile at breakfast than to promise them muffins? One for Dad on his commute and the rest for me and the kids. Mommy gets her Starbucks coffee and everyone’s happy! I bring them home and can’t wait for the next morning. I couldn’t wait, so I brewed a cup when I got home. One word. Delightful.

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The next morning, I bite into my muffin. Incredible (and moist)….I pair them together and I can truly say that they matched PERFECTLY! I cherish these sweet little moments with my kids. They grow up so fast! All smiles…PLUS no breakfast dishes to soak! Woohoo!

Delicious Pairings

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So, after putting the kids on the bus, I get to sit back relax for a minute and look back at what once was a very delightful breakfast and decide that we’ll do it again tomorrow.

Empty Plate, Delicious Pairings

I am a member of the Collective Bias® Social Fabric® Community. This shop has been compensated as part of a social shopper insights study for Collective Bias™ and Starbucks #CBias #SocialFabric”. All opinions and excitement are authentic and my very own.

Keeping It Smart & Sassy (KISS),

Filed Under: Children, Food, Lifestyle, Shopping, Tweens/Teens Tagged With: breakfast, coffee, family, Starbucks

25 Amazing Uses for Coconut Oil | Smart & Sassy Mom

January 16, 2013 by Smart & Sassy Mom 10 Comments

Coconut oil uses
The winter air is brutal here in the Northeast. Add this hard water that I’m dealing with…just know that I am STRUGGLING!!! I have been adding coconut oil to our lotion and basically slathering all over myself and the kids before we head out each day. I’m a huge fan of the stuff, so I’m sharing some of my own uses for this wonder oil plus some uses that were actually news to me. Enjoy!

1. Moisturizer. Just apply all over your body, including neck and face.
2. Eye cream. Apply under the eyes to reduce the puffiness.
3. Hair Conditioner/Deep Treatment. I don’t have a relaxer, so i use this as a “pre-poo” AND as a leave in hair conditioner. Pre-poo, just apply generously and wear a plastic cap for at least 30 minutes. Leave-in, simply applying a little coconut oil to your ends and then running your fingers through your hair to distribute the rest! For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends.
4. Make up remover. Put a little on a cotton swab. It really works!
5. Lip balm. Great stuff. Smells good, too!
6. Massage Oil. Need I say more? Great friction…Mmmm…
7. Sunscreen. Take precaution when using it this way, because it provides SOME not a lot of SPF.
8. Nipple Cream for nursing moms. This works great to nourish cracked, sore, or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
9. Diaper cream. This a nice barrier cream for baby’s bottom. A very gentle, chemical free way to pamper your bundle!
10. Cradle cap. Works like a charm without spending $$ on special shampoos.
11. Body scrub. Just mix coconut oil and sugar together and rub all over! Rinse off and your skin will be super soft! You can add in essential oils if you would like a certain scent.
12. Healing. When applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues.
13. Skin problems. It helps soothe skin problems such as psoriasis, dermatitis, and eczema.

Below are ways to use coconut oil that I found very interesting but have not yet tried for myself. (Sources vary)

14. Stress Relief. To relieve mental fatigue, simply apply coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
15. Digestion. The saturated fats in coconut oil have anti-bacterial properties that help control, parasites, and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
16. Fitness. Since coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, why not?
17. Nose bleeds. Coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme hotness and extreme coldness. Put some on your finger and then lie down, putting pressure on your nose.
18. For breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich your milk supply. (Hmmmm…sounds interesting.)
19. Helps with weight loss & controlling cravings.
20. Helps keep blood sugar levels stable and/or helps with cravings.
21. Toenail fungus
22. Hot flashes
23. Bleeding hemorrhoids. (Makes sense if they’re not severe.)
24. “Gum-in-hair” remover
25. Leather moisturizer/cleaner

This quality oil can be costly, but we all know that your health is your wealth, so spare no costs. If you have any uses to add to the list, please do so, we’d love to hear them!

Keeping it Smart & Sassy (KISS),

Filed Under: Baby, Children, Health, Lifestyle, Tweens/Teens Tagged With: children, DIY, fitness, healthy lifestyle, healthy living, weight, weight loss

January is Cervical Cancer Awareness Month

January 13, 2013 by Smart & Sassy Mom Leave a Comment

Cervical Cancer Awareness Month

What is Cervical Health Awareness Month?

The United States Congress has designated January as Cervical Health Awareness Month. During January, we as health care professionals, are shedding light on cervical cancer, HPV disease and the importance of early detection.

What exactly is cervical cancer?

Well, let’s start with the virus first. Human papillomavirus (or HPV as it is called) is the name of a group of viruses that infect the skin. There are more than 100 different types of HPV. Some types of genital HPV may cause genital warts, while other types of genital HPV are linked to abnormal cell changes on the cervix (detected through Pap smear tests). These cervical changes can lead to cervical cancer. However, this cancer can almost always be prevented through regular screening and, if needed, treatment of abnormal cell changes.

What are some interesting facts that you need to know?*

HPV can infect anyone who has ever had an “intimate encounter”, even without going “all the way.”
HPV is spread through skin-to-skin contact, not through an exchange of bodily fluid.
Cervical cancer most commonly takes 10 years to 20 years or more to develop; women who are no longer sexually active should still have Pap tests.
Approximately 6 million new cases of sexually transmitted HPV occur in the U.S. each year, with at least 20 million people estimated to be currently infected.
Sadly, most people with HPV, though, do not know that they are infected.It is estimated that 70% of women and men will come into contact with it during their life.
Fortunately, 80 to 90% of cases the human papillomavirus will be naturally eliminated.

How Can You Prevent It?

The good news is that cervical cancer is preventable. Early detection of abnormal cell changes is important. Almost all women and men will have HPV at some point, but very few women will develop cervical cancer. The human body is amazing, the immune system of most women will usually suppress or eliminate HPV. Only an HPV infection that does not go away over many years can lead to cervical cancer. Being vaccinated before exposure to the virus helps protect women against cervical cancer and the precancerous lesions that precede it. Regular Pap tests will help detect any precancerous or abnormal cells early enough so that cervical cancer can be prevented. Talk to your doctor about the vaccination, but screening can and will definitely save more lives and suffering.

If you have any questions or concerns about cervical cancer, see you health care provider.