• Mercy Kids B
  • 5 Minutes with a Mom on the Run: Melanie Roach
  • Moms + Meals: Chicken Veggie Mix
  • Do you Ibotta? You really gotta!
  • January 2017: things to do in SWMO

Moms + Meals: Whole 30 egg scramble

Many of you may be trying the whole30 diet (or maybe pushing through to the end if you started Jan 1!). Click here to read about the whole30 diet.

Eggs are a big part of the diet and we have heard many complaints about being burnt out on plain ol’ eggs every morning for breakfast. Change it up a little bit with this delicious egg scramble! Best part is you can fix on Sunday night and enjoy throughout the week!

eggsIngredients:

  • eggs
  • turkey bacon
  • onions
  • bell peppers
  • mushrooms
  • any and all of your favorite veggies! (I like sweet potatoes!)
  • olive oil

Directions: Scramble the eggs. Sauté turkey bacon, onions, bell peppers, mushrooms and other vegetables in olive oil. Combine all ingredients.

I like to serve with avocados and salsa. Note: If you’re following all the rules with Whole30 use naked bacon no sugar added.

Becca Couch, 1Becca and her husband Kenan live in Aurora with three adorable kids. She spends her days learning more than she ever imagined while homeschooling her kids. She loves to cook and try new recipes out! Kenan is the lucky guy that gets to test them out for her. They attend James River-West Campus Church and love spending time with friends and family.

When not homeschooling her kids, Becca has a catering business and would love help you out at your next event. For more information, check out her facebook page by clicking here.

Whole Health Holly: where mental health meets physical health

15622549_352443121787224_1169772372730599184_nHollySince I was 10 years old I knew I wanted to work in the mental health field (thanks, D.A.R.E.!). Fast forward almost 20 years and my counseling career is underway.

At the same time I began working with Certified Nutrition Consultant,  Jodelle Fitzwater (www.getfitwithjodelle.com). Within 4 months my hypothyroidism – and many other health issues – was completely cured. I stopped taking my prescription medication that I had been taking for years and that I was told I’d be taking for the rest of my life. Essentially I  healed my body with nutrition and allowed food to be thy medicine (thanks, Hippocrates!). This experience really served as a catalyst for me to dive head first into studying nutrition.

The further I went in my counseling career the more I found myself unable to separate our mental health from our physical health. I could no longer deny my clients the truth about the foods that can heal us and promote overall health. And, I could no longer ignore the serious need for stress management and relaxation practices. Becoming a Certified Nutrition Consultant and Registered Yoga Instructor allowed me to integrate this mind-body connection in parallel to the mental health services I was already providing.

holly collageI honestly cannot count how many people I have worked with that are stressed, confused and just plain angry at the same thing: misleading information about “dieting”! It can be so confusing trying to navigate the conflicting information when we turn on the TV or browse the internet – do I do low carb, no carb, low fat, high fat, not eat, eat anything I want in moderation? What’s a person to do?

Here’s what you should do: step back from society and media and your third cousin who’s selling a weight loss pill and really ask yourself, “what makes sense for my body and my health?”  What food provides me nourishment, energy, restful sleep, and even makes me feel happy (yes, happy)?

Spoiler alert: it’s whole foods. Whole foods that provide health to your body, to your mind, and that are of this earth. And just as importantly, it’s not a “diet,” it’s a lifestyle. It’s a lifestyle of eating protein (meat, eggs, and seafood), carbohydrates (vegetables and some fruit) and healthy fats (oils, avocados, olives, nuts, and seeds).

holly, 1Meal planning and meal prepping are two of the biggest habits to create in order to live a whole foods lifestyle. I encourage my clients to set aside some time each week to really sit down and map out a plan for the week and make their grocery list accordingly (this is a huge financial saver too!). And be as specific with it as you can – will you have evenings this week where you can spend more time preparing dinner or do you need quick and easy already prepared meals? Research shows the more detailed we get with this plan, the more likely we are to stick to it.

I also work with my clients on certain foods or meals they can prep and make a head of time. We all know that “failing to prepare is preparing to fail.” So carve out some time each week to prep, prep, prep! Even though this may feel like a lot of time during the process, it will save much more time throughout the week…especially when you’re running all over town between work, school, practices, etc.

One way to do this is to roast pans and pans of vegetables. Chop fresh veggies or buy frozen and lay out on baking sheets, cover in oil and seasonings of your choice. Fill the oven and have another round waiting to go when they’re finished. Some great vegetables for this are asparagus, broccoli, mushroom, onion, potatoes, and zucchini. Throughout the week add some roasted veggies to scrambled eggs and bacon for breakfast, mix with some spaghetti meat sauce for veggie spaghetti at lunchtime, and put beside a grilled steak and baked potato for a nice, comforting dinner.

Your protein and meat is another great focus to meal prep. Fire up the grill or bake several servings of chicken, steak, and filets of fish. These all reheat up well. Make a big batch of meatballs and hardboiled eggs for a healthy, quick, and on the go protein source. Always have healthy fats on hand such as avocados or guacamole, olives, nuts, and seeds. Coconut oil, avocado oil, and extra virgin olive oil are great, nourishing oils to cook with.

These are just a couple ways to live a whole foods lifestyle. For more information, a personal nutrition consultation, or private yoga lessons please contact me at wholehealthwithholly(at)gmail.com. It is my absolute honor to share the gift of wellness and to help others reach their health goals.

holly, 4Holly is a Licensed Mental Health Therapist, Registered Yoga Instructor, and Certified Nutrition Consultant serving the Joplin, Springfield, and Southwest Missouri area. She lives in Joplin with her husband, Sam, 10 month old baby boy, Maverick, and wild fur-baby, Lilly. In her free time Holly enjoys reading just about anything, spending time at Table Rock Lake, and cheering on the Missouri Southern Lions Men’s Basketball team where her husband is an assistant coach. To learn more about Holly, click here to read her 5 minutes with a mom interview.

Sunday Devotion: One of the Most Helpful Parenting Tips

Jonathan and Michelle Meisner are our guest writers today. Both are on staff at Life.Church and are also raising their son, Truett. When I was sent this devotion via email, I immediately asked Life.Church if I could share their story with our readers.

Direct your children on the right path, and when they are older, they will not leave it. Proverbs 22:6

Being a parent can be hard. There are so many things pulling for our attention, so much parenting advice, and so many different books on parenting best practices.

Thankfully, we’ve found one exercise that has tremendously impacted our family. And we believe it can impact yours as well.

Recently, we realized what we really wanted to teach our 4-year-old son Truett had nothing to do with letters and numbers. It had far more to do with how to love others, how our family loves Jesus, and how to live in this world with godly confidence.

So, we decided to create some family core values.

We’ve talked about doing this for awhile, but we thought, to do it right, we’d need to go through a four-part class, spend hours in prayer, write deep, meaningful descriptions, find four scriptures to support each value, and have elaborate wall art hanging in our house.

But that’s not the case.

Creating our family values was easier than we thought. Here’s what we learned and how you can create a set, too!

  1. Set a time limit. Half an hour is all it takes. Having a time limit helps you quickly focus on the important things up front.
  2. Examine yourself. Use things you already value as a starting point.
  3. Ask how you want your family remembered. These could even include values you’re striving towards but aren’t currently fully living out.
  4. Use simple, short phrases. This will make them easier for your kids (and you) to remember!
  5. Start somewhere. Your list doesn’t have to be complete or perfect right off the bat. Move forward with what you have, and make changes as needed.

Our values are meant to serve as a compass for how we make decisions in our daily lives. We’re not forging the 10 Commandments into stone for all of humanity. These are meant to guide your family in small, daily decisions that, ultimately, will cause you to hit the big things.

FamilyisafamilynotbecauseofgenderbutbecauseofvalueslikecommitmenttrustandloveThese are the values our family came up with:

  1. We follow Jesus.
  2. We give generously.
  3. We earn trust.
  4. We forgive quickly.
  5. We make memories.
  6. We speak life.
  7. We do our best.

Every day we go over these with our child at bedtime and we all say them. We talk about them throughout the day. When we encourage someone, we talk about how we’re speaking life. When we pay for someone’s meal or buy a friend a gift, we talk about giving generously. When our family plans change so we can help someone with a stalled car, we talk about what following Jesus means.

It all intertwines in everyday life, and it’s all important.

We now see how little, intentional things every day really are the big things in the end. Our 4-year-old’s understanding of Jesus has changed, his heart to serve others is bigger, he has gained new perspective in his ideas about the world, and the things that he values are different.

We believe the same will be true of your family and encourage you to write your own family values!

Pray about the values God has called your family to live by, write them down, talk about them, teach them to your kids, and adopt them as your own.

Thank you Life.Church for allowing us to share this story with our readers!

For more info about Life.Church click here.

LifeChurch_podcast_logo

 

5 Minutes with a Mom on the Run: Melanie Roach

group pic, 1Name: Melanie Roach

Kid’s names and ages: Colin 7, Kate 4kids

familyWhere are you from and how long have you lived in Southwest Missouri? I was born and raised in the Minneapolis/St.Paul area of Minnesota. My husband and I relocated to Springfield 2 years ago. I just couldn’t take the cold any longer!

Tell us a little bit about the Springfield Chapter of Moms on the Run: Springfield Moms on the Run is a fitness/running group for women of all ages and running abilities.  We are truly all inclusive. We are NOT just your average “Run Club.” Moms on the Run is an instructor led fitness program with coaching at every level to motivate, educate, and encourage your healthy life while having fun and making friends!

What inspired you to start this Moms on the Run chapter?

After the birth of my second child, I knew I wanted to do something to break me out of my workout funk. The treadmill wasn’t cutting it. I had a hard time making it to the classes I liked at the YMCA. I was looking for a sign. I had always noticed that the women I knew who stayed fit and seemed happiest were runners. I envied them. I mean WHO likes to run??? Not me! I would try to go out for a run and 2 minutes in say “REALLY?? It’s only been two minutes! This is awful!”

Then it happened……An ad for Moms on the Run came across my Facebook newsfeed. It was my “sign.” I thought this was it! My chance to run with women who liked to run. Maybe this would change my mind. I signed up not knowing how much this group would change my life.marathon

I quickly realized that running with a group of supportive women was an amazing experience. It pushed me to better myself. I was doing things I didn’t know I was capable of because I had never been pushed that far. Plus, I was actually having fun! I looked forward to my “Mommy Time Outs.” I was taking the time to work on myself and my family started realizing how much happier I was. My running group became a huge support system to me. We ran each other through marriage stress, job worries/changes, injuries and infertility. It was like mini therapy three times a week. Then, the races came. What an awesome experience to know that you have finished something you set out to do! As moms, we start feeling like our kid’s achievements are our own and forget that it’s OK to set goals for ourselves as well!

I moved to Springfield last winter. I truly started falling in love with this town but continued to complain that it was missing just one thing…a Moms on the Run group! My husband finally said to me “you have the power to change that! Start one yourself!” It had never crossed my mind to become a small business owner. At the time, I had been a nurse for over 15 years but was looking for a little break. I kept saying “why me?” But it soon turned into “why NOT me?” I had first hand knowledge of how this group changes lives not only physically but mentally as well. I have always loved being part of a team and most of all, love cheering on others and encouraging them to try new things. ANYONE can be a runner!

Is this group just for moms who are already comfortable with running? What about us beginners?

We offer programming for all fitness levels, from beginning runners to experienced runners.  Our “learn to run” program begins with mostly walking and gradually transitions into more running/jogging.  Experienced runners will follow a more challenging interval program designed to maximize their fitness levels.  Our comprehensive workout offers strength, cardio, stretching and education, all rolled into your choice of 1-3 hours a week!

group picWhen do you all meet for runs and how often?  We are currently in our Winter Run Club session that runs until Jan 22nd. Runs are Thursdays at 6:00pm at Dan Kinney Park and Sundays at 3:00 at Sequiota Park. We have another mini 8 week session that starts January 29th that helps new runners get moving before the start of our big 18 week Spring Interval Training Session that starts March 26th. Spring session meets Tuesday and Thursday evenings and Sunday afternoons.  You choose if you want to come once, twice or three times a week.

run w daughterDo you bring your children with you while you are running with the group? Some moms run with their small children in a stroller.  Most moms take the time to focus on themselves.

Besides running, what are the benefits of being involved in this group?

We meet several times throughout the year for social events that always prove to be way too much fun! We also provide nutritional challenges throughout our Spring and Fall sessions as well as provide some education about running, stretching and typically have a speaker from Feed Your Spark Nutrition come discuss fueling our bodies properly. Most of all, it’s the accountability and comraderie that makes this group special.  We  know that we all have obstacles to exercise but you know if other moms can show up, so can you!

If somebody is interested, what is the best way to contact you or somebody from the group?  Email springfield@momsontherun.com or call 612-229-3198 (Melanie)

Feel free to follow us on Facebook @SpringfieldMOTR or go to our website momsontherun.com/springfield.html

What is the last song you worked out too? The Greatest by Sia

Sponsor Spotlight: Panera has a NEW Springfield location

panera-bread-logoOur mom-lovin’ sponsors at Panera Bread Bakery Cafe have a NEW location and it is BEAUTIFUL! Panera’s new location will open at 2641 E. Sunshine, Springfield, on Thursday, January 19.

To celebrate their grand opening, they are giving away free coffee–that’s right, mommas–FREE. COFFEE. (2 words we like very much!)

And it gets better! Not only will the first 50 drive-through guests as well as the first 50 guests to come inside receive free coffee on Thursday, they will also receive a refillable coffee mug that can be refilled for free now through January 26. Just think of all the money you can save! =)

Here is the scoop for the free coffee:
we'r opening

Not a coffee drinker? That is ok too! You will still want to check out their new location. Panera has something for everyone–even the pickiest of eaters! We personally love their soups and sandwiches, but they have a great selection of salads, bakery items and speciality drinks, just to name a few.

IMG_3235Click here to view the full menu.

ALL of their menu items are made without artificial preservatives, sweeteners, flavors or colors from artificial sources.

We haven’t met a Panera Bread we didn’t like and we can’t wait to check out their new Sunshine location. We hope you will take the time to visit their new location too!