I find myself having a lot of conversations about food lately.  This isn’t entirely unusual, as it is one of my favorite subjects, but specifically I’ve been thinking about how confusing nutrition has become.  Between diets touting bullet-proof coffee, weight loss plans which sell processed foods, and confusing food packaging there are a lot of mixed messages when it comes to what’s best for our health.

Though I’ve always had an interest in nutrition I also have a a not so desirable habit of avoiding situations where I don’t know what to expect, so I’d never actually taken the time to visit a dietician.  Where does one find a dietician? How much does it cost? What can I expect at my visit? Curiosity got the best of me when I found out I could visit a nutritionist at MARTIN’S.

Here’s what I learned:

1. It’s not expensive. Turns out, you can see a registered dietician for almost free.  It may sound swanky to have a personal consultation with a nutritionist but really there’s no need for insurance, no need for tons of cash.  Visiting a nutritionist at MARTIN’S costs $20 for a one time consultation, but you receive a $20 gift card to MARTIN’S at your visit.  I don’t know many people who don’t need groceries, so this chalks up to a practically free visit in my book.

2. You can start with the basics. Labels confuse you? Serving sizes confusing? What’s good fat, bad fat and is there such a thing as in-between fat? You’re not alone if you’re confused by nutrition labels.  A MARTIN’S nutritionist has the advantage of being able to take you right out on the floor of the grocery store to talk labels and serving sizes of your favorite brands. No judgement coming from them, they’ll start wherever you are.

3. Good eaters can still learn something. Although I like to think I’ve got a better-than-average handle on nutrition, and I’m a pretty healthy eater, I still had holes in my diet (specifically calcium) that I didn’t think about until my nutritionist pointed them out to me.  I also learned that I should be incorporating a little more vitamin c to my morning breakfast as that helps me absorb the iron in the eggs.  I also realized I had slacked in reading nutrition labels, something I had done more diligently in the past. Even if you’re doing pretty well, a free(ish) visit with a professional might help you round out your diet a little better.

4. Good food is really pretty simple.  Somewhere down the line health seemed to get complicated. There are tons of fads out there and not just ones that raise eyebrows (like cricket flour for example).  It can feel very overwhelming.  A visit to a MARTIN’S Nutritionist won’t result in a new regimen of Cricket-Flour-Kale-Wheatgrass-Goji-Berry-Quinoa-Smoothies with a side of essential oils and gluten free, fermented sauerkraut… (sorry to disappoint). It’s not going to require you to spend a ton, or eat anything weird.  It’s good basic nutrition, small changes and healthier choices which can make a big impact on your health.

Here are a few tips for when you go:

1.  Come in with a goal.  Perhaps you hope to lose weight, have more energy, or just find out where you’re lacking and what you’re doing right. The personalized consultation is just that- personalized, a MARTIN’S nutritionist’s only agenda is to help you achieve your personal goals whatever those might be.

2. Track your eating the week before.  You don’t need to get too detailed, but keep an eye out for what you’ve been eating during the week, this will help your nutritionist get a better handle on where to start making better choices.  Same thing with any supplements you might be taking.

3. Write down a couple questions. Just like being at the doctor, you tend to forget your questions once you get there… then you find yourself during the week thinking “I should have asked about that” of course, you can schedule as many appointments as you’d like (and you’ll keep getting those gift cards) but you can make the most of your appointment if you don’t forget to ask about those specifics.

4. Don’t forget the children.  Sure, you might have a nice well rounded salad on the daily… But kids (and sometimes spouses) are notoriously picky eaters.  The MARTIN’S Nutritionists are armed with a few tricks of the trade to help you introduce new foods into their diet, they’ll help you find better alternatives to their pre-packaged favorites, tips on trying new things or meet with the kids for a kid-friendly lesson.

Now if you’ll excuse me, there’s some delicious lemon yogurt calling me…

Not ready to go it alone? Martin’s hosts classes for both kids and adults which you can learn about here.
Interested in making an appointment with a nutritionist at MARTIN’S?

Caroline Roessler, MS, RDN is in-store nutritionist for MARTIN’S in Midlothian VA call 804-794-7074 for an appointment.

Valerie Pulley, RDN is the in-store nutritionist at MARTIN’S in Short Pump on John Rolfe Parkway and Glen Allen. call 804-364-3644

Like this article? Check out these

Are Your Eating Habits a Mess? Here Are 14 Ways To Get On The Right Track

7 lessons I Learned from Going Gluten Free for One Month

Heart Health for the Whole Family

MARTIN’S is a sponsor of Richmondmom

Running is easily one of the most popular forms of exercise in the United States, and as 5ks, 10ks, and half and full marathons become more popular, the number of runners is ever growing. Unfortunately, as a runner you are often so passionate about running that it becomes the only form of exercise you do. In the beginning this isn’t an issue. Your running times decrease, your mileage increases, and you think all is well. But then you start to feel little aches and pains in your hips or back or hamstrings. What happened? You thought you made the appropriate, gradual increases.

Why is the pain there? Chances are the missing link is strength training! There is a lot of benefit in combining strength training with your cardiovascular training so that you can minimize injuries and maximize your gains at the same time.

So what strengthening exercises should I be doing? Some key muscle groups to include are your hip flexors and abductors. The hip flexors are the muscles that bend your hip upward and advance your leg while running, while the abductors are the muscles that hold you up while standing on one leg, as in running. Both of these muscle groups are often weak in runners and overlooked in strengthening programs. Strong hip flexors can increase your speed and endurance, while your hip abductors are important in maintaining your balance, thereby preventing injury to your knees and ankles. Strength training should be performed two to four times a week and can involve resistance bands, free weights, and circuit weight machines. Some exercises that require minimal equipment and can be performed almost anywhere include:

• Side-stepping with a resistance band- Using a small, looped resistance band around both ankles, step side-ways while maintaining an athletic bend in your hips and knees. Step down a hall and then return, facing the same direction throughout. Make sure to keep your toes pointing straight ahead.

• Steamboats with resistance bands- Using a looped resistance band around one ankle and anchored to something strong, advance your leg forward against the resistance. Turn 90 degrees and repeat in side-ways direction. Turn 90 degrees and perform backwards. Finally, turn the final 90 degrees to perform to the other side. Maintain straight, yet unlocked legs throughout. Be sure to do this on both legs.

• Lunges- Step one leg forward and bend both knees in a staggered stance. Bend until the rear knee approaches the ground, while keeping the forward knee located above the foot. Then, straighten both legs, as you retreat back to your original position. Repeat back and forth with each leg.

• Single-legged squats – While holding onto something stable, slowly bend and straighten one leg, keeping the opposite knee bent. Perform in front of a mirror so you can see yourself. Make sure your knee stays in line between your hip and toes.

• Planks- Hold yourself up on your forearms and toes, keeping your body straight from end to end.

• Mountain Climbers-  Get on your hands and knees with your hands under your shoulders and your knees under your hips. Alternately bring each knee forward towards your chest, between your arms.

• Side-lying hip abductors – Lie on your side, and back against a wall. Slide your top leg in a pillow case, up and down the wall, keeping your body straight on it’s side. Perform on both sides.

Form is the key with all exercises! You may want to have your physical therapist or other fitness professional watch you to make sure your form is correct. You may want to start with 10 repetitions of each exercise until your muscles are used to them. Then, you can add repetitions and/or sets gradually, working towards 3 sets of 15 repetitions each, two to four times a week.

Running is an excellent exercise to participate in and has numerous mental and physical health gains. It is a sport you can take with you anywhere you go, and which does not require you to rely on anyone else. It can be part of a lifelong health plan, as long as you stay healthy and injury free!

Jen Seaton PT, DPT is a physical therapist with Tidewater Physical Therapy. Jen earned her Bachelor’s of Science in Human Nutrition, Foods and Exercise from Virginia Tech and continued to Virginia Commonwealth University, Medical College of Virginia for her Doctor of Physical Therapy. She has a special interest in the active population and athletes. When not in the clinic, Jen is active in a variety of sports herself such as softball, scuba, and running.

Tidewater Physical Therapy is a sponsor of Richmondmom

Guests are welcome to tour the facility, try a fitness class or stop by for a workout. Guest fees will be waived for the day, and donations to the VCU Massey Cancer Center will accepted. All donations will go directly to this organization. There will be special Group Exercise classes scheduled throughout the day, including many Les Mills’ classes and MAC Kids’ Club will be open from 8:00am-5:00pm. The Sweet Frog mobile truck will also be onsite and donating a portion of all sales to the Massey Cancer Center as well.

MAC will donate $50 to the Massey Cancer Center for each new membership received on Saturday, March 14th. All Guests will also be entered into a drawing for a free one-month Silver Level Family Membership at MAC.

Midlothian Athletic Club is a full service health club with group exercise classes, cardio & free weight equipment, personal training, tennis, racquetball, basketball court, indoor pool, outdoor water park and Kids’ Club. MAC, located at 10800 Center View Drive, is locally owned and operated.

If you need any further information, please contact Chrissie Callis at (804) 330-2222 (ext. 304) or chrissie@macrichmond.com.

Midlothian Athletic Club Open House
Saturday, March 14, 2015
10800 Center View Drive

February is American Heart Month, and it’s a good time for everyone in the family to show their hearts some love!  Whether your health goals are to manage high blood pressure or high cholesterol or to form lifelong healthy habits, there are plenty of foods that the whole family can enjoy to help meet these goals.

Foods that show the biggest benefits for our hearts include choices with fiber and unsaturated fats like omega-3 fatty acids, and low in saturated and trans fats, sodium and added sugars.  These would include most vegetables and fruits, beans, nuts and seeds, whole grains, fatty fish, like salmon, tuna, trout or sardines and plant based oils like olive oil.  Minimize those foods high in added sodium or sugars, and high fat dairy products.  Making exercise a part of your daily routine is also important for heart health – make time to take some family walks, or visit one of the beautiful parks around the Richmond area!  

Here are some delicious ways to show your heart some love this month:

• Avocado is a yummy source of unsaturated fat and fiber! Spread on sandwiches instead of mayonnaise, add to salads or mix into fresh salsa.  
• Beans are an excellent source of fiber! Here’s a quick afterschool snack that your kids will love and can make themselves! Using a corn tortilla, sprinkle low-fat cheddar cheese and place your favorite beans – black beans, soy beans, or kidney beans – on top.  Microwave on half power for 30 seconds, or until cheese melts.  Finish with some salsa and avocado for a heart smart snack.
• Raw, unsalted or lightly salted nuts are a great snack and easy to keep with you during the day.  If nut allergies are a concern, try dry roasted or frozen and shelled soybeans! These choices contain unsaturated fats and fiber.
• Fresh veggies make a great snack! If you or your little ones crave that “something extra” try making a Ranch flavored dip with 6 oz fat free, plain Greek yogurt and 1-2 tbsp powdered Ranch mix.  Nut butters, low-fat cottage cheese, hummus or guacamole also make great dips!
• If your children think there is something “fishy” about fish, try making salmon cakes in fun shapes, or tuna or cod fish sticks coated with some whole wheat bread crumbs or crushed Shredded wheat.  Serving these new foods with an old favorite, like homemade sweet potato fries may help your kids to try something new!
• Replace snacks like potato chips or crackers with baked kale or Swiss chard.  Baking these nutrient rich veggies is easy and fun for the whole family! Wash and dry the leaves very well, then have kids help you tear them in small pieces.  Lightly coat with olive oil and your favorite spices, like garlic, pepper or cumin and bake in the oven at 275͒ and turning halfway, for 15-20 minutes, or until crispy.
• Give PB& J a new twist! Replace the jelly with your kids’ favorite fresh fruit, like bananas, strawberries or apple slices.  Using a whole wheat wrap works just as well, and is still a source of whole grains.
• There’s still room for dessert in a diet that supports heart health! Try replacing eggs with ground flaxseed, or oil with applesauce or a mashed up banana in baked goods.   What about a dessert pizza? Bake a whole wheat pizza crust, spread with Greek yogurt or Neufchatel cheese and top with your favorite fruits. You can finish with a slight drizzle of honey if your kids crave something sweeter!

If you have “picky eaters”, try introducing one new food at a time, with foods that your child is familiar with. Picking out foods for the menu and preparing them can also help to familiarize kids with these new options, so make sure to involve the whole family in mealtime.

For more healthy tips, visit MARTIN’S website or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Check out these other great healthy eating tips from MARTIN’S

MARTIN’S is a sponsor of Richmondmom.com

I have to admit I get bored of salads quickly.  It’s not that I don’t like them, I just never think to make them and when I do they are always the same.
But I’m pregnant again (surprise) and now that I’m not sick, I’m trying to be a little better about eating well and getting more greens and avoid  empty calories, like refined flour,  in my diet (just like the rest of the world in January).

Last night we made chicken tacos and figured it was a great opportunity to toss a salad together.  It was way more delicious than I expected it to be as well as being really filling making it a perfect dinner salad.  As an added bonus, my family was happy with tacos and I got a healthy meal.

Ingredients (feeds about 4):

– 3 chicken breasts
– 1 bottle of chile lime marinade
– Romaine lettuce
– 2 avocados cut onto halves and sliced
– 1 lime
– Canned or fresh corn
– Salsa
– Sour cream
– Cilantro (to taste)
– Cheese
-Taco sized flour tortillas for those who want to go traditional.
(Would also be good with black beans and fresh tomatoes)

Directions:

In the morning, toss your chicken breasts and your bottle of marinade in the crock pot on low for about 6 hours thawed 8 frozen.
(I started mine at 2pm on high with thawed chicken and it was done by 5).  When you’re chicken is done, use two forks to shred the meat (I do this right in the crockpot) and let it sit and keep warm while you get your bowls or tacos ready.

For tacos, warm your tortilla on on ungreased pan for about 10-15 seconds on each side.  Fill with Chicken at the bottom, cheese and top with your favorite toppings.

For salad, chop up your lettuce and a handful of cilantro, mix them both together in the bottom of the bowl with a little bit of lime juice. Add the rest of the ingredients (half 1 avocado) on top adding warm chicken last.  Squirt with a little bit more lime juice and enjoy!!

The juices from the chicken, the lime and the salsa are enough that you don’t need any dressing at all and to be honest, I probably could have left the cheese out entirely, the warm marinated chicken added so much flavor to the salad.

I calculated my salad to be just under 400 calories with My Fitness Pal recipe calculator, but since it’s a loose recipe that can be adjusted to taste you can calculate the calories for your salad here.

Enjoy!

Like this recipe? Pin it and share it with your friends.

If you liked this one, you might like these recipes too:

BACK PAIN: DURING AND AFTER PREGNACY

It’s estimated that 50-70 percent of women will suffer back or pelvic pain during pregnancy.  Loosening of the ligaments due to hormonal changes, additional weight, and stretching of the abdominal muscles increases stress to the lumbar spine.  If you’re lucky enough to sail through pregnancy without back pain, you’re not necessarily out of the woods.  New moms need core strength to support their spines while they tote around that precious bundle of joy – a bundle that is getting heavier every day.  We habitually carry our children on one side of our body due to upper body strength differences and hand preference.  This asymmetrical force through the spine can also lead to back pain in the months after childbirth.

WHAT IS THE CORE AND WHY IS IT IMPORTANT?

The spine is supported by several groups of muscles called the core.  These muscles working together act like a corset.  Your core muscles include the diaphragm, paraspinals (or back muscles), gluteals, the abdominals and the pelvic floor.  Towards the end of pregnancy, the growing baby is placing outward pressure on your diaphragm, pelvic floor and abdominal muscles limiting their ability to help protect the spine.  This places increased stress on the paraspinals, forcing this muscle group to work harder to compensate for the other muscles which have become too stretched to function properly.   It’s important to tone these muscles after baby arrives to protect your spine from injury.

Remember to consult your physician before beginning any exercise routine after childbirth.  If you’ve had a C-section, your doctor will likely limit your activity until your incision heals. 

THE PELVIS AND DIAPHRAM

In most cases, Kegels and breathing exercises to strengthen the pelvic floor and diaphragm can begin almost immediately after childbirth.  Kegels are performed by tightening the pelvic floor muscles as in stopping the flow of urine.  This exercise has the added bonus of preventing incontinence in women who’ve had a vaginal delivery. 

THE ABDOMINALS

You can also begin deep breathing exercises by sitting or lying in a comfortable position, then taking a very deep breath, imagining you are filling in every nook and cranny in your lungs.  Next, fully exhale, pushing out every bit of air you just pulled in.  Isometric abdominal exercises are also safe to perform early after childbirth.  These are performed while lying on your back and pulling in your abdominal muscles – think about pulling your belly button in towards your spine. 

Now that you’ve strengthened the top and bottom of the “corset,” you’ll need to work on the front, back and sides.  It’s hard to find time for exercise in the first weeks following the birth of a child, so why not exercise while enjoying some time with your baby?

Prone Plank –For the beginner this can be performed on your knees but for the more advanced, try lifting one foot off the floor.

Side Plank – Beginners can perform this exercise on the elbow and knees.  Progress the exercise by moving to the feet and hands.  You can even try lifting the top leg.

Floor Marching– For the beginner, keep your back on the floor and the abdominal muscles tightened while marching your feet up and down.  This should be done slowly and the trunk should remain stable. As you advance, lift your back off the floor for the Marching Bridge.

Squats – this is great for the gluteals!  Make sure you don’t let your knees come over your toes and keep your spine straight.  You can start with a shallow squat and try going deeper into the squat as your strength improves.

I had back and pelvic pain during both of my pregnancies that resolved soon after birth.  As a physical therapist and new mom, I can attest that taking just a modest amount of time to work on your core can really make a difference.  Your spinal stability will gradually improve as your ligaments return to their pre-pregnancy state and your core muscle strength improves.  If you have back or pelvic issues that persist, discuss these with your physician or physical therapist.  You may have an alignment issue that needs to be addressed.

Diana Brooks, PT, DPT is a Physical Therapist with Tidewater Physical Therapy in their Iron Bridge clinic where she also serves as Clinical Director.  Diana is Direct Access certified through the Virginia Board of Physical Therapy and can see patients without a referral from a physician. 

This article is sponsored by Tidewater Physical Therapy

We’ve had a really fantastic year!  We got ourselves a makeover, we had some great giveaways, fun contests and of course, lots of great stories to read this year.

If you’ve missed these articles, they’re worth the read. We’ve rounded up our top stories from our most widely read categories so you can have another look at 2014 as we head into the new year.

Top 10 Stories Real Richmond Parents:

We feel really fortunate to be able to provide a place were Richmond Parents can connect with others, whether it’s through, Wine Down, sharing events and activities, our facebook page and our facebook group.

One of the most treasured ways, however, is through Real Richmond Parents.  If you would like to contribute to Real Richmond Parents, please contact us Sarah@Richmondmom.com.

1. How to Sell Your House in Three Days

2. College Ain’t Like It Used To Be

3. 20 Signs Your Children are Gifted

4. This Afternoon: Be Still Our Beating Hearts {How a Situation at Glen Allen High School Woke Me Up.}

5. Kim Newlen Remembered

6. Three Reasons Why One Mom Became an Advocate for Gun Violence Prevention

7. “I miss my perfect little girl.”

8. Marriage: The Good, The Bad, and The Ugly

9. What Kind of Woman Are You?

10. Why I Am Not The “Default Parent”

Read more from Real Richmond Parents here.

RichmondMoms with a Mission 2014

This year starting in June, Cheryl Lange wrote about one mom with a mission a month.

June RichmondMom with a Mission: Gena Reeder (Moms Demand Action)

July RichmondMom with a Mission: Lisa Spickler Goodwin (Connor’s Heroes)

August RichmondMom with a Mission: Julie Garner (Project Yellow Light)

September RichmondMom with a Mission: Andrea Valencia-Bailey (Grey Haven Project)

October RichmondMom with a Mission: Patience Salgado (Kindness Girl)

November RichmondMom with a Mission: Leslie Lytle (NurtureRVA)

December RichmondMom with a Mission: Maya Smart (2014 Richmond Christmas Mother)

Honorable mention: Tammy Franges (Foster Care with UMFS) who we wrote about in May, just before RichmondMom with a mission began.

Top 5 Health Stories

1. …And Then the Unthinkable Happened (Brain Injury Awareness)

2. Vaccination Wars, The Do’s vs. The Do Nots. (Vaccinations)

3. I Went To a Sex Talk and What I Learned May Surprise You (Sexual Health)

4. Are Your Eating Habits a Mess? Here Are 14 Ways To Get On The Right Track (Diet)

5. QUICK FAQS: What You Need to Know About Coats’ Disease (Coats’ Disease)

Parent-Life

1. Serve it Hot: Warm (& Fast) Breakfasts to get the School Day Started

2. 7 Beautiful Gender Neutral Birthday Party Ideas

3. RVA Parents of Preemies: a new support group for Richmond mamas

4.Great Gifts for Teachers

5. 20 No-Tech Interactive Games

5 Oldies but goodies

These classics weren’t written in 2014 but just keep coming back

1. Potty Training the Strong-Willed Child: How We Did It

2. Why I Hate Breastfeeding (and the Totally Selfish Reasons Why I Do It Anyway)

3. Top Ten Favorite Things To Do In Richmond With A Toddler

4. Top 5 Things I’ve Learned as a Newbie Swim Team Mom

5. 7 Lessons I Learned From Going Gluten Free for One Month

Looking forward to a whole lot more in 2015!!

Now that summer has unofficially ended, many of us are back to hectic mornings. Fitting in breakfast for the family can be challenging, however eating breakfast is important for performance at school and work. Kids and adults who fuel up in the morning tend to focus and concentrate better during the day.  It’s much easier to concentrate if you’re not hungry!   It’s also true that people who eat breakfast get more fiber, calcium, vitamins A and C, zinc and iron in their diets compared to breakfast skippers.

Serving breakfast at home is an important way to set a good example and model healthy eating for your children. Kids tend to mimic their parents’ actions, so make it a habit to sit down and eat a healthy breakfast every morning.  It doesn’t have to be a gourmet meal. A healthy breakfast can be made in just minutes! But first, be sure to set aside some time to plan out your meals, make your grocery list and buy your staples for quick go to breakfasts loaded with nutrients.

Check out these quick and healthy ideas to start the school and work day off right:

• Wake up just a few minutes earlier to squeeze in a quick morning meal.
• Aim for as many food groups as possible at breakfast by incorporating fruits, vegetables, whole grains, protein and dairy into your meal.
• Fruit and yogurt is a tried and true quick breakfast. Choose Greek yogurt for extra protein boost. And beware of the sugar in the “kiddie” yogurts and yogurt tubes. Check the ingredient list for added sugars and stick with those naturally sweetened with fruit or make your own.
• Prepare breakfast the night before so you can grab and go in the morning. Try a whole grain tortilla with almond butter and banana rolled up, homemade trail mix with whole grain cereal, nut/seeds and dried fruit, whole grain crackers and fruit.
• Eggs are packed with protein, vitamins and minerals to keep you full and energized throughout the morning. They are also low calorie, at only 70 calories per egg. To keep eggs as a lean protein choice that is also low in cholesterol, use one egg and two egg whites as a serving.
• Egg mugs are a quick and easy way to prepare eggs in the morning. Spray a mug with non-stick spray and place in one egg and two egg whites and microwave for one minute or until set. Add your favorite cheese, vegetables and/or lean breakfast meat.
• Hard boil a dozen eggs at the beginning of the week. Cool, peel and place into an airtight container in the refrigerator. Grab an egg or two for a quick breakfast with fruit in the morning or make egg salad with toast.
• Set the breakfast table the night before to make the morning run a little smoother. Put out a couple boxes of whole-grain cereal so all kids have to do in the morning is pick one, pour into a bowl and add milk.
• Smoothies are a great option to start your day with a nutrient rich boost. Just be careful about what you add to the blender as the calories can add up quickly. Add skim milk, Greek yogurt or 100% fruit juice and one cup of your favorite fruit. Don’t forget about adding vegetables like baby leafy greens such as baby spinach and baby kale, which have a milder flavor. Make ahead the night before and freeze in a to-go thermos for breakfast on the go.
• Experiment with different nut or seed butters and add to smoothies, whole grain pancakes, whole grain waffles or oatmeal.
• Read the nutrition labels carefully before you toss breakfast bars and pastries into your shopping cart. Keep it to no more than 8 grams of sugar and look for “whole grains” as the first ingredient. A protein granola bar and fruit is an easy option.
• Get kids involved with some “make and take” portable quickies. Put fruits in zip-top bags, freeze a yogurt and add half of a peanut butter and banana sandwich.
• Breakfast doesn’t have to be traditional. Start the day with a low sodium turkey sandwich on whole grain bread, light cheese and whole grain crackers or peanut butter and jelly on a high fiber wrap. Dinner “do-overs” are also an option. Try mac and cheese with ham cubes, cold veggie pizza, or a piece of cold chicken and a small dinner roll. Add fruit and you have a well-rounded “breakfast.”

If your evenings are spent shuttling everyone to their activities, breakfast is a wonderful time for that important family meal time together! For more healthy tips visit MARTIN’S Healthy Ideas website.

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S Food Markets is a sponsor of Richmondmom.com

Get outside with the family on Labor Day and join American Family Fitness on Labor Day for a block party.

This family friendly event will include a moon bounce, free fitness classes, pickleball tournaments, facepainting more.
Gift certificates and door prizes provided by American Family Fitness and other local vendors will be raffled off.

Free and open to the public.

Find the event on Facebook

Monday,  September 1st
10am – 2pm
American Family Fitness Mechanicsville
6337 Mechanicsville Turnpike
Mechanicsville, VA 23111

Join the Lupus Foundation of America, DC/MD/VA Chapter on October 11, 2014 at Bon Secours Red Skins Training Camp for the 6th Annual Virginia Walk to End Lupus Now.

Because lupus can be extremely debilitating, the walk is short (less than 2 miles) so that everyone can participate, you could even take the route twice! A short walk also makes this event perfect for families with small children to get outside and make a difference!  Information will be available about lupus on site, face painting and balloon animals for the kids, as well as a post-walk celebration.

Our signature walks build momentum and provide funding for the Lupus Foundation of America, DC/MD/VA Chapter to provide FREE education, support, and outreach services to the more than 40,000 people living with lupus in Virginia. The Virginia Walk to End Lupus Now attracts over 1,000 walkers who unite on Walk day to take steps towards a cure and raise awareness about this little known disease. Our Walk continues grow each year through increased media coverage and its ability to connect a population that lives with a very lonely disease. Walk day is a powerful experience that provides the local lupus community with hope and renewed energy to overcome challenges associated with lupus. Register at www.VirginiaWalktoEndLupus.org today!

6th Annual Virginia Walk to End Lupus Now
Saturday, October 11
Registration begins at 9am
Walk Starts at 10am