Allison Wollenhaupt

Fitness Thriving Mama

Kitchen Skills for Toddlers

~ Food, Motherhood

I will never forget the scene.

My husband was on baby duty when my twins were very small, all cocoon-ed in their swaddle blankets all snug in their rock ‘n plays on the kitchen floor. As my husband worked on dinner, he gave our tiny babies a lesson in cooking. He taught them about what a spatula does, showed them a whisk, how to crack an egg, and on and on. It was one of THE sweetest things I’ve ever seen, and one of the very few memories I have from those early days with our babies. 

I’ve been learning recently how important it is to not merely just survive through my days as a mama (though yes, there will be days like that!!), but instead to intentionally TEACH my children important skills…even as 2 and a half year olds. For a entrepreneur like me who loves productivity and efficiency, it isn’t always an easy task.  When I ask my kids to help out, it’s a guarantee that the chore will take WAY longer than if I had just done it myself! But watching their newfound independence and pride in it is incredible! And hey, the sooner they are able to do things like make a pb&j on their own, the better, right?! Especially with a new little baby coming this fall! :) 

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Here are some kitchen skills to teach toddlers! My twins are just a couple months shy of 3 years old (WHAT?! When did that happen?!) and these are the skills I am intentionally working with them to learn:

  1. Stirring. A simple but important skill! Stirring with self-control to NOT eat what’s in the bowl, and to not go crazy and spill it everywhere!
  2. Pouring. Pouring takes great hand-eye coordination, and toddlers love to pour things from one container into another!
  3. Spreading. This is where those pb&j’s come into play :) 
  4. Loading. I’ve been surprised at how great they’ve become at loading their own dishes into the dishwasher, and it takes skill to carry their plates to the sink without spilling the uneaten food!
  5. Holding a measuring spoon level while I put food into it. This requires a steady hand and self control!
  6. Licking the beaters….ok this is not a SKILL but it’s a necessary part of helping out in the kitchen!!
  7. Pushing a mini cart at the grocery store. My kids are finally getting better WALKING slowly with their carts rather than running and plowing into things! It’s also a great lesson on self control to not fill up their carts with all sorts of things we don’t need! 
    kids2It’s so exciting to see them learn, and to see their joy in becoming just a little more self-sufficient each day! I believe that by teaching our children to help out in the kitchen, they will be less likely to take for granted healthy meals that took a while to prepare. When they know the work that goes into it and are a part of putting it together, they’ll be much more likely to eat it without grumbling! And…well…I don’t want them to go off to college without knowing how to chop a red pepper or bake a healthy treat or make something other than canned soup! Haha!

    What do your toddlers enjoy helping out with in the kitchen? kids3

Paleo Chai Nut Clusters

~ Food, Recipes

One of my favorite activities to do with my toddlers lately is baking! They love the process of learning what the ingredients are, helping stir it up, and of course, taste-testing at the end! They’re the best taste-testers around, if I do say so myself :) But before you imagine this picture-perfect scene, know that there are all sorts of sibling squabbles, learning to share, big messes made, and sometimes mama needing to re-gain her patience! But in the end, I love the memory making, and the final product!

I always get excited to find a new recipe for paleo muffins or cookies, because having something little that’s filling and nutritious on hand for when hunger strikes is SO necessary! And, it’s a MUCH better alternative for my kid’s snacks than store-bought crackers. AMP_5620 These mini “muffins”… aka clusters…were approved by my whole family! I love how they are just barely sweet, and can be adjusted according to preferences! Secret sweet ingredient?! Applesauce!!AMP_5621 AMP_5638

Paleo Chai Nut Clusters
Serves 24
A yummy cross between a cookie and a muffin that is satisfying and nutritious!
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Prep Time
15 min
Prep Time
15 min
Ingredients
  1. 1 cup raw almonds
  2. 1 cup raw sunflower seeds
  3. 2 tsp ground cinnamon
  4. 1 tsp groung ginger
  5. 1/2 tsp ground cardamom
  6. 1/2 tsp salt
  7. 1 cup unsweetened, shredded coconut
  8. 1/2 cup raisins, dried cranberries or dark chocolate chunks
  9. 1/2 cup peanut or almond butter
  10. 1/4 cup raw honey
  11. 1/4 cup applesauce
  12. 2 TBSP ground flaxseeds
Instructions
  1. Line 24 cups of a mini muffin tin with paper liners and set aside.
  2. In a food processor, process the almonds, sunflower seeds and spices until the nuts are finely chopped (just takes a few seconds!), then transfer to a large bowl.
  3. Stir in the shredded coconut and raisins.
  4. In a small saucepan over low heat, whisk together peanut butter, applesauce, and honey until melted and smooth. Then remove from heat and add to nut mixture and stir to combine thoroughly.
  5. Divide the mixture evenly between the muffin cups. Press the mixture firmly into the cups to create tightly packed clusters. Freeze until firm, about 30 minutes, then store in an airtight container in the fridge or freezer.
Adapted from Paleo Magazine
Adapted from Paleo Magazine
Allison Wollenhaupt http://allisonwollenhaupt.com/

Keeping Your Nutrition in Check while Staying Social

~ Food

One of the hardest things about pursuing health & fitness goals, weight loss goals, or simply nutritional goals is … drumroll … SOCIALIZING! 

Can I get an AMEN?!

I LOVE spending time with friends and family, and that often means food. Not just food…but unhealthy food. Delicious junk food that is oh so tempting but leaves me feeling not so awesome. I am sometimes left frustrated by the fact that most social gatherings revolve around food when it doesn’t seem necessary, and it’s hard to be the “weird” or “health nut” who turns down food. 
Anyone with me?! Surely I’m not alone in this! 

I want to share with you my thoughts and best tips for how to keep your nutrition in check while still enjoying social activities!

FIRST, above all, I believe relationships are far, FAR more important than our own health & fitness goals. Of course, if you have a food allergy or intolerance, that’s a whole different topic altogether. But if we are just speaking of sticking to our own personal goals of being fit or losing weight, I believe investing in relationships ought to ALWAYS take precedence. I also believe there is a way to do this while not completely getting off track with our goals. 

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So let’s get to it!

  1. Going out to eat? Look at the menu online and decide in advance what you will be ordering! Look for grilled meat rather than fried, look for dishes that won’t be smothered in sauce or filled with starchy foods, as those are often foods that leave us feeling yucky afterward. Go for a plate that’s loaded with veggies! Ask your friend or spouse to split an entree with you, as the serving sizes are often outrageous! If you decide on a salad, ask for your dressing on the side and only use the amount you would at home. Lastly, Skip dessert! Opt to make some healthy dessert at home instead, and invite your friends over to enjoy it with you!
  2. Decide in advance what you will indulge in and what you won’t indulge in. Making a mental plan is CRUCIAL to making choices you feel good about. It’s empowering to decide in advance and then stick to it.
  3. Did someone bring you some really yummy unhealthy treat? Or are you at a friend’s house and a dessert plate was served to you? Say “thank you” and enjoy some with them. Don’t let your goals keep you from being gracious and enjoying mouth-watering food! And then, give yourself grace and remind yourself that the conversation you had over that food was FAR more important than the food itself :)
  4. Heading to a BBQ or an event where you are bringing food to contribute? Choose to bring something deliciously healthy! This is a win for everyone involved! 
  5. Eat slowly. Be fully present in socializing, which will likely keep you from eating quickly and mindlessly serving yourself a second portion. 
  6. Stop eating before you feel really full! 
  7. When the opportunity arises, share with passion about how changing your lifestyle to eat whole, healthy foods has impacted your life!! Share your experience from your heart in such a way that others feel excited to celebrate in the changes with you, rather than feel belittled if they are choosing to eat unhealthy foods. Also, by sharing your goals with them, you’ll hopefully be surrounded by supportive people who will cheer you on to reach them!
  8. Don’t skip meals before going out to eat, in effort to “save up” calories or something. This will only lead to overeating! Eat as you would throughout your day so that you don’t enter into a social situation with a roaring belly!
  9. Fill up on WATER! Sip frequently throughout the meal. You’ll be way less likely to overeat when you’re drinking plenty of water. 
  10. ENJOY yourself! Splurge a little, and give yourself grace! Occasionally eating opposite of your goals won’t ruin you or cause you to immediately gain weight!AMP_2124Any helpful tips YOU would add?! Comment below!

Paleo Chocolate Chip Coconut Cookies

~ Food, Recipes

It was one of those mornings. You know, a few hours into the morning and there were toys strewn across nearly ever floor surface of our house. There had been countless squabbles as my twins passionately wanted to play with whatever the other was playing. I felt like the demands of house work, laundry, work, bills and life were weighing heavy upon me.

In the midst of the stressful moments, there were also those sweet little voices saying “I wuv you mama” and “me play with bwother?” “yes sissie!” and on and on. Oh how grateful I am for those heart-stirring moments sprinkled throughout the chaos of being a stay at home mama!

I will be the first to admit that on these days, my sweet tooth is stronger than EVER. I mean, let me tell you: it sure is a good thing we don’t keep ice cream and other sweets in the house, or I would be a wreck!! So instead of grabbing a piece of bread with jam to overload my body with carbs and end up feeling worse than before, I decided some time baking while my children napped was just what I needed. 

Is baking cathartic for you as well?! I would bake all day long if I could!

I tried out a new recipe for paleo chocolate chip cookies, and these little cookies hit the spot. They were an indulgence for sure, but not enough to fill me with guilt for eating 2 or 3 😉

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Paleo Chocolate Chip Coconut Cookies
Yields 15
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Prep Time
1 hr 10 min
Cook Time
10 min
Prep Time
1 hr 10 min
Cook Time
10 min
Ingredients
  1. 1/2 cup coconut oil, lightly softened
  2. 3/4 cup coconut sugar
  3. 1 egg
  4. t tsp vanilla extract
  5. 1/2 tsp salt
  6. 2 1/4 cup almond flour
  7. 1/4 cup unsweetened shredded coconut
  8. 1 cup chopped dark chocolate
Instructions
  1. Beat together coconut oil and coconut sugar until smooth. Add the egg and vanilla and mix until smooth.
  2. Add the almond four, salt, and baking soda to the wet ingredients. Mix well. Fold in chocolate and shredded coconut.
  3. Cover and refrigerate for at least an hour.
  4. Form into balls and bake for 10 minutes at 350 degrees for 10 minutes or until the edges just begin to turn golden brown.
  5. Enjoy!
Adapted from the Bakerita
Adapted from the Bakerita
Allison Wollenhaupt http://allisonwollenhaupt.com/

Immune System Boosting Shake

~ Food, Recipes

Springtime is SO CLOSE I can almost smell it, and I couldn’t be more relieved to have warmer weather and see flowers blooming all around me! It’s by far my favorite season, but unfortunately it also comes with…yes you got it…sickness. It’s an unfortunate part about change in seasons. My son came down with a really runny nose yesterday, and I am praying he doesn’t pass it on to anyone else in our family! It’s a great day for a vitamin-C packed snack for sure!

3 carrots

2 clementines (or one orange)

ginger

1/2 T. cinnamon

1/4 t. nutmeg

1 c. almond milk

1 scoop vanilla shakeology

ice

Blend together and ENJOY! It’s wonderfully soothing for sore throats!orange drink

COPYRIGHT © Allison Wollenhaupt