Exercise for Special Needs Kids

exercise for special needs kids

Why It’s Crucial – What Works Best – Increasing Opportunities

All kids need exercise for emotional and physical health, and this holds especially true for special needs children. Lack of physical activity in our kids has contributed to the current nationwide childhood obesity epidemic in a major way, and special needs kids are even more at risk. Research tell us that an active lifestyle can have positive life-changing effects for special needs children.

Challenges Versus Benefits

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Eat Carbs AND Lose Weight. Yes you CAN!

eat carbs and lose weight!

Why you should stop cutting carbs now.


                                                                                                 *My article originally appeared on fitnessgoals.com.

I’m sure someone you know is on, or has been on, a low-carb or no-carb diet. Maybe even you have. And you know what? People have lost weight this way for a variety of reasons.  But depriving yourself of wheat is not necessary for weight loss. In fact, cutting out carbs could make you miserable and sabotage your weight-loss efforts.

opera i love breadWhen beloved media queen Oprah Winfrey recently proclaimed that shelost 26 pounds while eating bread–gasp–every single day, this came as a shock to many. After all, cutting carbs has become the new cool as of late. Just look at the myriad of best-selling no-carb diet books out there. What the authors of these money-making diets don’t want you to know is this: Carbohydrates are not evil.  

In fact, some carbs can actually be used to help you lose weight. Not water weight or muscle weight, (a likely effect of many low-carb diets), but fat weight. The key is learning which carbs and how much of them, to eat.


You can eat carbs and lose weight. Pay attention to fiber and portions!

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Easy Bread Salad

easy bread salad

easy bread salad

Do you want to try something new with your salads?  This easy bread salad fits the bill.  It’s a very simple panzanella (bread) salad–Plus it’s fresh, and very filling.  I love the way the vinaigrette dressing soaks up the bread cubes and adds a perfect amount of flavor.  Here’s how I make it, but you can add other veggies/ingredients to suit your taste.  I’ve used bell peppers and basil in this too.

1 cucumber, partially peeled, halved and sliced

1-2 tomatoes (quartered and sliced), or 1-2 cups cherry or grape tomatoes (halved),

pitted Greek olives (1/2 cup, or to taste)

1/3 loaf 100% whole grain bread, cut into cubes (for you locals, Wegmans sells a great organic 100% whole wheat loaf in their bakery)


Dressing:  Equal parts olive oil, balsamic vinaigrette, a little black pepper, a little lemon juice, whisked together.  Can adjust quantities to taste.

Bake the cubed bread on a cookie sheet for a few minutes or until browned but not hard.  Combine with vegetables and olives in a bowl.  Add dressing and toss, making sure dressing covers bread.

That’s it!  Serve and enjoy.


Where, Oh Where Has My Pre-Mommy Brain Gone?


mommy brain

Got mommy brain?

You often walk into a room and forget why you’re there.

You regularly put yourself into a panic thinking you’ve lost your wallet, keys, credit card or phone.

You suddenly draw a blank when someone asks for your phone number, kids’ birthdays or age.

You can be found rifling through every closet, drawer and diaper bag in your house at 2am looking for a stray diaper because you forgot to pick some up that day.

If any or all of these describe you, you might have mommy brain. Continue reading

Trainer’s Tip #13: Train properly for your marathon.

how to train for a marathon

Don’t skimp on marathon training!


Tip #13:  When you sign up for a marathon, properly train for it.

This sounds pretty straight-forward, but not training is both tempting and common.  Because training is hard.  It’s grueling and time-consuming and takes you away from your other commitments.   Some mornings I talk myself around in circles for a good 20 minutes or so before I even get out of bed for my run.  And once I do, I shuffle around the house for another good 20 minutes, sighing, grumbling, ready to willingly accept any excuse that seems feasible for skipping.  It’s snowing/raining/dark/windy.  I’m sore/exhausted/too busy.  I’ll add the miles to tomorrow’s run.  One little run won’t make a difference.

But consistently skipping out on logging the miles needed to be physically (and mentally) ready for your race could set you and your body up for a cruel, rude awakening on the big day.  More importantly, it increases your chances of  getting caught in a vicious injury cycle that is tough to break out of. Continue reading