Posts by Rachel Spoelhof
Easy Greens, Happy Mom
I love to eat vegetables. I think they taste great and they make me feel good. But eating the right vegetables in the right amounts can be hard!
That’s one of the reason’s I’m so grateful for these powdered greens. I call them my secret weapon!
WHY I LOVE THEM:
These powdered greens are made from 33 different veggies.
They are convenient and easy to take.
They taste good.
They make me feel amazing.
This busy mom of three doesn’t have to stress about feeding myself and my family well.
Did I mention they taste good? I should say GREAT. YUM!
They taste delicious!
WHAT SETS THEM APART:
The don’t have fillers
They are a balanced blend with the right ratio of nutrients
They are scientifically researched
They have a high nutrient value and can be absorbed quickly by the body
They are a vegetarian source of protein
They are comforting to your stomach
HOW TO USE THEM:
Once a day for a healthy individual. Up to 3 times per day if you have health challenges.
First thing in the morning on an empty stomach mixed with water
Mixed with our favorite electrolyte drink and herbal tonic to improve performance and recovery during workouts
In your protein shake (Rachel’s favorite)
WHO ARE THEY FOR:
Me, you, and your kids too!
Want to know more about “Rachel’s Secret Weapon?” Just mention you want to know more in the comments and we will respond!
Join us in our Fit For Fall Wellness Challenge
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Let’s Get REAL
Social media is so prevalent in our daily lives. It makes it easy to portray a certain persona or sense of perfection.
But that’s not REAL.
Real life is messy. Real life has ups and downs.
Pictures are just a snapshot of someone’s journey. Where they are now. You miss where they are coming from and where they are going. Don’t lose that perspective with others, and don’t lose that perspective in your OWN journey.
Here’s a snapshot of mine. I hope it will inspire you to embrace where you are now. See how far you’ve come. Make plans for where you want to be. Enjoy every step!
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There was a time when I wouldn’t eat cheese and ate my salads plain. A salad WITH cheese and dressing? FORGET ABOUT IT. (This particular salad has cheese, dressing, quinoa, pistachios, garbanzo beans, and dried apricots. HELLO yummy!)
I am so grateful EVERY DAY that I learned to shift my thinking. I’m not healthy based on what I take OUT of my diet, I’m healthy because of what I put in, what I FUEL my body with.
No more chasing skinny. I’m chasing muscles and strength. I want my daughters to know that food is fun, really delicious, and serves a purpose. I want them to know that strength is physical and mental. I want them to know that healthy tastes good, and so do cookies.
So here’s some real things about me.
1. I like my body. I’ve weighed much more, and even less, but being happy and feeling AMAZING means more than any number on the scale.
2. I eat chocolate. EVERY. DAY. Lots of it.
3. I want gorgeous strong leg muscles so bad, but I’m working on enjoying the journey.
4. I have really broad shoulders
Fit For Fall
I have been feeling the FULL FORCE of the end of Summer this past week. Nothing like a new schedule, long days, lots of crying (yes, me included), and extra stress to knock you off your A-game.
This first week was rough, and I admit my normally simple healthy eating and exercise schedule has felt the brunt of this upheaval.
So I’m putting a stop to the stress, and a START to the YES.
Yes to simple healthy routines.
Yes to better sleep.
Yes to a stronger mindset.
Yes to superfoods.
Yes to jumping ALL IN!
WHAT ABOUT YOU?
Are you ready to START new habits and routines? Are you ready for more energy, better sleep, and a health plan that is SIMPLE?
NOW IS YOUR TIME. Don’t wait for after the holidays to get your health in order. Let’s set up those habits and routines now. Let’s get back to health and get FIT FOR FALL!!
I’m so excited to see all the lives transformed in the next 30, 60, 90 days!!! Will yours be one of them?
For more information about our Fit For Fall Challenge, or to join please email us @ weisserwomen@growingweisser.com or email Rachel directly at rachelweisser@yahoo.com
Decisions and Trust
This week I sent my first baby to school. I cannot believe this day has come already! With lots of praying and trust (and lots of moments of doubt) we started her at our amazing local public school. She has been so excited to go to school and I know this will be an amazing time of change and challenge for her.
We debated for a long time what to do – homeschool, charter, public? As a credentialed teacher I really wanted to homeschool. I loved the idea of designing our own learning schedule and days and thought of all the fun we would have. (Of course I tried not to think too hard about all the work I would have to do!) She was very adamant that she wanted to go to school. I really loved one of our local charters, but would have to drive for drop off and pick up every day. I decided it would be best for our family this year to have the option to walk her to school and walk to pick her up.
I think it is that way with most things. We have to make a decision that is best for our family and trust in that choice. Although I still have moments of doubt, there have been so many reassurances that this is God’s plan. A friend’s daughter is in Ellie’s class, which has meant a built-in instant friend! We’ve walked to and from school together and it has been great to have someone to talk to about all my fears and hesitations and know someone else went through the exact same thing! Ellie has an amazing teacher– ok I’m sure EVERYONE thinks their teacher is the best, but it was really cool to have a parent speak up about …
Read MoreDo Something Today
Back to School season is coming (too early!!) and that is a great time to start great habits!
One area most of us can always improve is our ACTION. Acting on things that need to be done and stop procrastinating.
I admit there are SO many things I save for “tomorrow” or “when I feel like it.” But those things pile up and weigh you down and that isn’t a good feeling. Doesn’t it feel so much better to accomplish things?!
So here’s a thought – Do ONE thing every day to make tomorrow better. Eat a healthy meal, get to bed on time, fold that laundry, clean that spot in the fridge that has been bugging you. You don’t have to do EVERYTHING, but even just one little thing that you accomplish will make for a better tomorrow.
You know what is even better? Consistently doing those little things – eating healthy, exercising, getting enough sleep, cleaning, preparing and packing your own food to save money – will start to have a BIG impact on your life.
And it all starts with ONE thing.
What have you been procrastinating about? What is one thing you can do today for a better tomorrow?
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What Voice Do You Listen To?
There are so many voices in the world. Many of them likely tell you you aren’t fit enough, healthy enough, strong enough, good enough, mom enough, focused enough…the list could go on and on.
I know this struggle. I have the voices in my head and sadly, voices of others.
But you know what? You ARE enough. You are fearfully and wonderfully made. You might not be “there” yet, but you will be.
In the midst of all those voices saying “work harder, be better” one voice is telling you “I love you the same yesterday, today, and forever.” And that’s God’s voice.
So next time you are looking for your significance in things of this world, stop looking out and look UP to him in prayer and look IN His word, for His truths.
And remember that we are the light of the world. We need to shine these truths to others with our words and actions. We need to use our voices to build others up and pour love and encouragement into others.
My challenge to you today is to say one positive thing to yourself ALL day, OVER and OVER. Then contact 5 friends and tell them why they are beautiful or why you love them.
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Sponge Puppets
Here is a great art project for a hot summer day when you want to have fun indoors or outside in the shade.
My daughter, Ellie, found the idea in her Highlights magazine. I bought sponges at the store and used other craft supplies from the house.
Supplies
Sponges
Craft Glue or hot glue gun
pom poms
googly eyes
foam shapes
confettie
Instructions
Heat the hot glue. If you are using hot glue have the kids plan out their puppet by drawing a picture or placing the craft pieces on their sponge. Then allow the adult to hot glue the items on. Let dry for at least 1 minute. That’s it. Now you have a fun character for puppet shows or to display in your house!
This was a really great activity to practice patience as the girls waited their turn for the hot glue gun. We practiced body parts like eyes, hair, mouth, nose, cheeks, and more. We also talked about shapes when choosing how to decorate our puppet.
If you try out this sponge puppet craft be sure to tag us on social media!
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Sweet & Savory “Surfer” Chili
My mom and I adapted the BEST recipe for dinner tonight from my favorite app: Mealime. YOU GUYS, put this on your meal plan IMMEDIATELY. It’s THAT good.
The idea started when I wanted to make twice baked sweet potatoes, then quickly realized there was NO WAY I was going to bake something in the oven in this heat. So I looked through the ingredients I already had and picked a recipe that we could work with and use the sweet potatoes. And so became our Sweet & Savory Surfer Chili. “Surfer,” because it will make your taste buds say “ALOHA!”
Sweet & Savory Surfer Chili
(Adapted from Mealime)
Ingredients
1 cup rice
2-4 large sweet potatoes, 4-6 small sweet potatoes
2 avocados
5 oz baby spinach
1 zucchini
4 cloves garlic
1 red onion
2 (14.5 oz) cans diced tomatoes
1 large can diced pineapple
1lb ground beef or turkey
1/2TBS paprika
1/2TBS turmeric
1 tsp black pepper
1 TBSP chili powder
1 tsp cumin
1 tsp salt
optional sides and toppings: rice, greek yogurt, chips, cheddar cheese
Instructions
- Wash and dry produce. Cook the rice if using for a side dish.
- Peel and dice the sweet potatoes. Place in a bowl of water and bring to a boil. Boil until soft enough to easily poke with a fork. (About 10 minutes)
- Peel and dice onion. Add to a small bowl.
- Mince garlic. Add to the onion bowl.
- Heat saucepan to medium-high heat.
- Add the onion, garlic, and ground beef to the sauce pan. Cook until meat is browned and the onion is tender, 3-5 minutes.
- Add the spices, stir to mix.
- Drain and add pineapple.
- Add the diced tomatoes and stir to combine.
- Increase the heat to bring the chili to a bowl. Once boiling, reduce heat to
Get More ZZZ’s
It is Summer Sizzle Week 5, and this is a good one! We are focusing on GETTING MORE SLEEP!
Chances are, you don’t get enough sleep. In fact, most Americans don’t!
Lack of sleep can lead to many health risks including adding pounds to your waistline and taking years off your life!
So what can we do about it?
Get more sleep of course! And not just more sleep, BETTER SLEEP!
- Stick to a routine – plan to get in bed or start relaxing around the same time each night. This is a great time to read a book or put on a podcast. I recommend this “Science of Sleep” podcast!
- Turn off the lights! – If you are like me, you likely watch TV or read books on your phone or kindle device before bed. The light from these devices actually can interfere with melatonin production, which helps control sleep and wake cycles. Use the dimmer function or night shift on your phone!
- Consider what you eat! – are you choosing foods to nourish and fuel your body? Healthy eating and water consumption plays an important role in your sleep!
- Exercise – Consistent exercise is important, but try not to exercise too close to bedtime. If that isn’t possible, cool down after your workout with a relaxing yoga routine!
- Wake up early – This seems counterproductive to getting more sleep, but actually, a better morning routine sets the stage for a better day. And a better day will help you feel less stressed, more relaxed, and better prepared to stick to your bedtime routine to get more zzz’s!
Try tracking your sleep for the next week. If you need any help getting better sleep, staying asleep, or fueling your body right be sure to comment or contact us. We …
Read MoreGet Stepping!
This week in our Summer Sizzle challenge we are focusing on tracking our steps.
Tracking your steps is a great way to keep yourself active and motivated to move your body. Setting a daily goal reminds you to move around and look for opportunities to “Get Stepping.”
It can be as simple as parking your car a little further away from the store, taking the stair instead of the elevator. For you moms, play WITH your kids instead of watching. Make plans with friends to go walking or hiking. Listen to podcasts while you walk to fill your mind with positive and uplifting things or to learn new information. Walk around when you are on the phone (this is one of my favorites!).
Most of the members in our family use a FitBit to track their steps. This is nice because it syncs with your phone so you don’t have to have your phone with you to track your steps. The new iPhones come with a health app that automatically tracks your steps, but only when you are moving WITH your phone. My husband uses this app to track his steps on his work day because he keeps his phone on his belt attachment. I use Map My Run on my run days to track mileage and I like that it shows you your route and gives you updates every mile!
Whatever app or step tracker you use, I love the idea of staying motivated to move your body.
“Life is like riding a bicycle. To keep your balance, you must keep moving.” -Albert Einstein
How do you track your steps? What is your daily goal?
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