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I walked outside at dusk and the sound of children playing and laughing outside filled the air. Then, I realized that the sound was strange. Then, I realized how sad it was that the sound of kids playing outside was strange.

I spend every weekday talking about healthy eating and exercise with families of overweight children. It is really pretty simple. Go play! When I was little, we ate what I would now consider junk crap, and then we (unintentionally) spent hours outside working it all off, and we didn't have the obesity problem of today. I am all about healthy eating, but if your family is not ready to make healthy food changes, start by getting your kids outside and away from the TV, computer, Iphone, xbox, or whatever it is that keeps them sedentary. It is so sad to me that a common goal I set with a family is “exercise at least 30 minutes every day”.

And they aren’t even sure they can do that! "We don't have time for 30 minutes of exercise..." Seriously?  Do you have time to watch TV? Do you have time to check Facebook? Instagram? Pinterest?

If you don’t think you have time for it, just try to make time for 1 week. Make yourself do something (and make your kids do something), even if it’s just walking around your house. 1 hour, every day for 1 week. Before you know it, it becomes a habit. Then, you exercise daily, you feel better, eat less, and look better. 

Make. Time.

After you neighborhood walk, come in and make this Protein Colada!

Protein smoothies are my go to breakfast on hot mornings. They're simple, cool, tasty, and kid-approved!
230 calories, and about 24 grams of protein


- 1 scoop vanilla protein powder
- 1, 6 oz. container nonfat pineapple coconut yogurt, frozen
- 8 ounces water, or coconut almond milk!


Blend all ingredients until smooth and enjoy!

* choose a protein powder that is less than 150 calories per scoop, and stick to one scoop.
*for great and cheap frozen yogurt, put regular 6 ounce yogurt containers in freezer overnight, use the frozen yogurt for the smoothie and you won't need ice.

What was your favorite outdoor game as a kid?

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