Tag Archives: #healthyhabits

How the heck to get my kid to eat protein…

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Todays blog is about a topic I chat with my mom friends about atleast a few times each week (and you probably do too, if you have young kids)…how the heck do I get my child to eat more protein?!? And preferably not all in the form of chicken nuggets…


It doesn’t escape me that I am lucky (though, I credit it more to lots of consistency and perseverance, haha…but I digress…) that both of my kids are really “good” eaters. They’re still kids, don’t get me wrong, so we have plenty of frustrating mealtimes at home…but they really do eat a wide variety of healthy foods. I’m no expert, but I’ve found a few tips over the years as a pediatric OT and mom of littles, so here are my fave tips…


🍗Don’t give up after one try. I kid you not- it takes an average of 9-20 exposures of a food that kids don’t prefer before they may eat it. And that’s just an average, btw. Sooooo- if my husband and I are having salmon for dinner and the kids may not like it, a piece of salmon still goes on their plate, along with something we know they will eat. Having kiddos simply tolerate the food on their plate is a GREAT start, without having to push things too much.


🥑Be creative with breakfast. There’s SO much great research about the benefits of including protein in breakfast, including support for attention and focus, so breakfast in our house always includes some protein. Adding nut butter, eggs and protein powders into breakfast is common in our house. The oatmeal bake above is a favorite:


🥤Make your own smoothie bar. After school is a great time to play around with some smoothie combos. We use one scoop of protein powder (use a clean brand and DEF avoid artificial sweeteners, carageneen, etc…) There are some good ones out there, but here’s our favorite: https://jessicatreadwell1.isagenix.com/en-US/shop/weight-management/whole-blend-whey-based-isalean-shake?pid=1e187980f57c46e296de9533c522008dAdd plain Greek yogurt, nut butter, chia seeds, spinach, etc…for some extra benefits! My kids often do a shake after school or sometimes after dinner if they’re craving something sweet.


🧑‍🍳Have the kids cook with you! Even better- have them go grocery shopping with you and pick one new, healthy food to try each week. Both my kids love having say in what they’ll be eating and I love that they now know how to choose healthy options.


🥗Talk about different food groups and why they’re all important. We do that at dinner sometimes- the kids understand the basics and they really like sharing what they’ve learned. My son will frequently ask what foods will give him big muscles, and is always eager to eat that chicken or tofu he’s been pushing around on his plate after he hears the answer 💪


🥙And, of course, modeling healthy meals ourselves may be most important. This may take time, but when kids see you blending up your post workout shake, eating a salad, choosing fruit instead of processed snacks, than their natural inclination will be to do the same as they grow. We are truly the best teachers our kiddos have.


I truly appreciate that this is not a one side fits all kinda thing. Some of this may work for your family, some may not. You may have other tips and I’d LOVE to hear those too!! It’s does take a village, right?!!

Hope you are all enjoying a wonderful weekend!

To your health,

~Jess

Latest Wellness Read

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I promised you guys I’d keep you posted about my fave wellness books this year, so here ya go…


A few weeks ago, I finished Dr. Mark Hyman’s book about longevity and the incredibly rapid advancements being made in the area. Like I expected, I appreciated his perspective as both a medical physician and functional medicine doctor- it’s the merge between the two that I have always found my beliefs about health and wellness live.


I also appreciated the quizzes he incorporated to give people an idea of where they may need to utilize some strategies, root cause analysis or the help of a functional medicine physician to ease their dis-eases. And I most definitely appreciated the science, scientific studies and explanations of the root causes of abnormal aging and what we can do about it- cause I just geek out on that science stuff anyway 🤷🏻‍♀️


I finished the book with a commitment to continuing to work on the quality of my sleep, being more consistent with 12 hour intermittent fasting and a goal of measuring my comprehensive health markers more regularly (i.e. more than what most of our doctors will look at, unfortunately).


Some may read the book and roll their eyes at some of the new and emerging practices in anti aging and many of us will think “well, that’s nice, but who can afford them anyway?” But, I read these parts and choose to believe that medicine is changing to a more holistic, client centered and preventative model and completed those sections of the book with feelings of hope, excitement and optimism.


Bottom line- if you’re over the age of 30 and want to know what you can do in every decade of your life to extend both lifespan and (more importantly), HEALTHSPAN, this book could be for you. Or, if you have a loved one in your life whose struggling with what has long been told to us are the “normal” processes of aging but are not ready to just accept that, this book is for you too!

My hope is that people pick up books like this, gain a little knowledge into the science of how we can heal and live healthfully, and implement 1-2 strategies at a time that can truly change the course of their lives. Because we all have it in us to do just that ❤️


Tell me- have you read this yet?? What strategies are you implementing?

To your health,

~Jess

Treat Yourself to this Workout on Halloween

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If any of my readers have young kids also, your weekend likely consists of kids’ activities, birthday parties and the addition of Halloween events this weekend- it’s a downright blur over here! 🎃🍁👻

But, I’m hoping that, if you read my blog, you now know that fitness can be fun and it can be quick! Let’s all let go of the perfect this weekend and aim to just get SOME exercise in. Same goes for Halloween day itself 🎃🎃

Here’s a quick circuit I wrote up for you guys! (Don’t forget to warm up before and stretch after)

If you’re in New England too, you’re also getting some crazy weather warm up. Other ideas for fitness: take the kids on a long walk around your neighborhoods to see some Halloween decorations, get outside for a run or go on a family bike ride.

Halloween is the start of a busy season of events, amazing food and lots of treats. Don’t forget that you can enjoy life AND take care of your health, and a quick 15-20 minute workout is a great way to achieve that balance ⚖️

Wishing you an awesome weekend of joy, good memories and some yummy treats too!

To your health!

~Jess

A few healthy Halloween swaps…

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Ok, here we are friends. Just about a week til Halloween and I suppose it’s time we pick up some candy to hand out. I’m tempted to wait longer, cause my husband is all about buying LOTS of candy (totally more than we need, right, Adam?!? 🤣🤣) and I do not want the extras around the house. At all.


I’ve also become more and more aware about what’s in candy and there’s some things I just prefer my kids don’t eat (I’m talking about you, food dyes!). So, each year, I try to buy a few extra bags of healthier candy alternatives- both to spread the gift of healthier options and to keep the more concerning ingredients out of our house, in the case of leftovers. Here’s some ideas I have for this year:


🪀 think outside the (candy) box: there’s no denying that food allergies in kids are pretty prevalent. Plus, in our neighborhood, we have lots of younger kiddos. So, I try to have some non edible treats and am always pleasantly surprise at how excited the younger kids are to get these. Think yo yo’s, tattoos, stickers, pencils, stamps…


🥨 lunchbox snacks are never a bad idea. We try to stick to whole food snacks as much as possible, but I’d be lying if I said a bag of goldfish or crackers don’t make it into the kids’ lunchboxes sometimes. For this reason, I’m a fan of Annie’s, so I atleast know the kids are getting non gmo and organic versions of these fun snacks. And I truly appreciate the kids snagging some of these in place of candy sometimes 👌👌


🍫🍫 candy is fun. Healthier candy is more fun! Reading ingredients makes such a difference. Choosing chocolate that’s tested for heavy metals, chewy candies that don’t have food dyes and finding organic ingredients goes along way. I know a little is ok, but I also know my kids get lots of reasons to indulge throughout the year and ensuring they indulge in healthier (still yummy) options just makes me feel better. Lily’s, Unreal, Justin’s and Yum Earth are some brands I personally like but I’d love to hear what you’ve found too!

The good thing is, those of us with kids will be doing a lot of walking next Tuesday. Between our steps and a few healthy swaps, Halloween can be a little less frightening and a lot more fun…

Happy Halloween to all those who celebrate and wishing an enjoyable fall week to all of you lovely readers 🍁🍁🍁

To your health,

~Jess

September Self Care

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Guys- I did something amazing this weekend. Something I think EVERYONE should do atleast once a month. Something that ranks up in importance with exercise and nutrition, IMO-


I got a massage.


Maybe this is something you already incorporate into your regular self care plan (I hope so!), but massage was always something I thought of as indulgent. That I gifted to my loved ones or to myself on vacation. Something I’ve always convinced myself was great, but not necessary, when I have so many other places to direct my money.


But, boy is that wrong. I’ve known the benefits of massage for a long time, but it’s something you have to remind yourself of sometimes, ya know??
What are the benefits?? Glad you asked…


According to the Mayo Clinic, massage can help people with:

*anxiety

*depression

*digestive disorders

*fibromyalgia

*headaches

*insomnia

*nerve pain

*postoperative conditions

*scar tissue, muscle strains and injuries and TMJ

What’s cool about massage is it offers several pathways to healing, including improved circulation, increased flexibility, improved immune response, lower stress response, and decreased inflammation. So- you may be heading into a massage to treat yourself after a stressful workweek, but notice that muscle stiffness in your back or hip is better afterwards. Book a few more sessions, and you start noticing better sleep and less migraines per month. Heck- maybe that’ll help you stick with it and you develop some improved immunity and stress levels. And who doesn’t want that heading into cold and flu season?!!


I’ve been referring clients to a few local massage therapists over the years, but I’ll be doing that much more frequently, as my research into integrative health supports the importance of it so much.


This fall, I’m also committing to a regular massage schedule. I know it costs money, but this goes right into the list of things I’m willing to pay for for improved health- much like clean food, acupuncture and good quality supplements.
If massage isn’t something you enjoy or can afford right now, no worries!! You can get many of the same benefits from foam rolling, dry brushing and (my favorite)- daily meditation.

Tell us- how are you committing to a healthier, calmer you this fall??

To your health,

Jess 🍁🍁🍁

Spring treats and good eats

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Friends!!


Happy Passover! Happy Easter! Happy Spring!
Easter is coming up in our family the next two weekends. Yes, two- cause my husband and I both have blended families and my family is out of state. So we drag out holidays and I’m not the least bit sad about it (still a kid at heart 😂)


This weekend, we’ll be heading to my sister in laws house and I’m super excited to see everyone and feast on lots of good stuff. She asked me to bring a salad and I’m thrilled for that too- cause those of you who know me know cooking is not my talent 🤷🏻‍♀️


Next weekend, we’ll be hosting my family though- so I’ve been busy looking up healthier recipes to make. And there are so many- and guess what?? They can be JUST as delicious as our “traditional” holiday indulgences…


So I was inspired to throw together this quick blog for you with some fun Spring/Holiday ideas for your next get together too 🥗🍳🧇🥧


🍳LETS TALK BRUNCH! There’s probably not a meal out there that I enjoy more than brunch. And not just for the mimosas (though those don’t hurt). And believe it or not, brunch doesn’t have to be full of carbs and fat- it can even be tasty without those. My faves?? Make a huge fruit salad and a frittata. And better yet- make double so you have easy breakfasts and snacks for the week 👌👌


DON’T SKIMP ON VEGGIES : You know the best way to enjoy a holiday meal without feeling like crap after?? Fill half your plate with veggies. Yep- same thing you should be doing for all your meals, only on holidays, that other half of your plate may be filled with some yummy tradional foods you don’t get to eat very often. Awesome!! But, still nourish your body with some veggies!! If you’re heading to Easter lunch/dinner, bring a fun Spring salad or a cute veggie plate, like this one, found here: https://www.madetobeamomma.com/easter-bunny-veggie-tray/

I mean, how cute is this?!?!

AND LASTLY, DON’T FORGET A SWEET TREAT: What’s a holiday without some sweets, right? Personally, I do a very low gluten and lactose diet, and that can be hard when it comes to desserts. Here’s a recipe I’m gonna make for a sweet and refreshing Spring treat:


Love this for an Easter treat 🐰🐥//INGREDIENTS//-

1 cup almond flour

4 scoops vanilla IsaLean shake (you can find that here: https://jessicatreadwell1.isagenix.com/en-us/shop/weight-management/isalean-shake?pid=e18379664dad4b4e8390fd15c5022321)

2 1/2 cups unsweetened shredded coconut (separated into 1 1/2 cups and 1 cup)

Juice and zest of 1 lemon

3 tbsp coconut oil

3 tbsp honey

1 tsp vanilla

1 tsp sea salt

DIRECTIONS: Put all the ingredients except 1 cup of coconut in a food processor and blend until well combined.Scoop out a heaped teaspoon of mixture and roll into a ball with hands.Finish off by rolling in coconut to cover the outside of the ball.Set in fridge for 1 hour to chill and set.


Wishing you all a beautiful weekend, time spent doing the things you absolutely love and joyful memories made ☀️☀️


Off to dye the Easter eggs with the kids! 🥚🥚
Cheers, friends!
~Jess