All posts by R.C. Liley

I'm an ex-mutual fund accountant who left the cubicle world to be a stay-at-home dad to my beautiful little girl, Avery, who entered our life on 11/15/13 and handsome little boy, Wes, who joined our family on 11/19/17. Also happily married to my wife, Kelley, as of 8/17/07. Sorry ladies... :) Fitness and nutrition is of the utmost importance in our family and we strive to reflect this in our daily life. I always prepare our meals at home and only go out if it's a special occasion, and even then I tend to not get much. Food should be fun and a joy to eat, not something quickly consumed from a fast food chain or scarf down before the next meeting. I have come from strictly logging high miles to train for the next marathon to keeping exercise varied and focusing more on strength. I still enjoy going for a run when I can, but nothing crazy, and I prefer hill sprints while pushing my daughter, Avery in the stroller. She loves it and I get a great workout! I want to show the world how to appreciate their body and feed it real, wholesome food while moving more throughout the day. In doing so, everyone would be healthier, happier, and we'd all live in a better place as a result. I blog mainly about my life as a stay-at-home dad and frequently include reviews, participate in campaigns, and share my thoughts on fitness and nutrition. If you ever have any questions or thoughts to share, please reach out as I'm always open to listening or helping others however possible. That is, when I have free time since Avery is and my wife are the number one priorities!
Going Reviews

Gaining Confidence with the WOOM 1 Balance Bike

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We’ve had the WOOM 1 Balance Bike for only a month, and our little girl has already improved so much! Her coordination, speed, balance, and most importantly, happiness on the bike all increase every time she gets on her Rocket.

WOOM 1 Balance Bike, kids, bikes, riding

I’d say that’s the look of one proud and confident kid if you ask me. Pretty darn cute too!

Going Mom and I have been spending a lot time watching and encouraging her as she practices gliding down our driveway. Not always with both feet in the air, but building her balance a little more each time.

WOOM 1 Balance Bike, kids, bikes, riding

Here she is with both feet up as her hair apparently follows suit. She’s loving her new Soft Star Shoes when she walks, runs, or rides too. Aren’t they cute?

WOOM 1 Balance Bike, kids, bikes, riding

There are times, however, when a car will pass, a bug will fly by, or she sees “money” (it’s just a dead leaf) that distracts her just enough to lose focus. Consequently, her balance is lost too.

WOOM 1 Balance Bike, kids, bikes, riding

But, no biggie, we’ve never had a quick knee-jerk reaction when she falls so as to not foster her into thinking she can be a drama queen. Instead, we just shake it off and do a little shaky dance. Followed by picking up her crashed WOOM 1 Balance Bike.

WOOM 1 Balance Bike, kids, bikes, riding

The bike is made of lightweight aluminum alloy and weighs in at just 7.7lbs, which is no problem for our strong little girl to pick back up and get back to riding. Sometimes daddy likes to make Rocket fly by lifting up the front wheel and “taking off” with her in the cockpit/seat.

WOOM 1 Balance Bike, kids, bikes, riding

I think I enjoy doing that more than her, she just want to ride……on her own! She usually makes it quite clear, so I make sure to keep my distance for our confident daughter. Notice that poor rejected dad in the background?

WOOM 1 Balance Bike, kids, bikes, riding

Guess I can understand though, she’s already turning into Little Miss Independent. I’ll just have to keep an eye out for the neighborhood boys.

So, in just over a month, our initial impression is a very pleased one. Getting the WOOM 1 for her to ride was a great choice, and we’re extremely happy to cut out the need for training wheels.

With her first downhill session looking like she was impersonating the Flintstones driving their cars to learning to lift her feet up and glide down somewhat smoothly, we couldn’t be more proud of how far she’s come.

We still have lots of biking adventures to come. The next thing to work on is riding on flat ground at a pace faster than the Mayflies blowing backwards in the wind. All in due time, check back for updates on her progress soon!

WOOM 1 Balance Bike, kids, bikes, riding

Disclaimer: I was provided a WOOM 1 Balance Bike free of charge in exchange for my honest, unbiased review and was not compensated any other way. All thoughts are 100% my own. Seriously, love this bike!

Books, Going Reviews

First 100 Words: The Best Baby Book of 2015

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Choosing a baby book for your little one can be difficult. With 488 million results when you search for “baby book” on Google, it’s simply overwhelming! Luckily, I have one book you simply must add to your baby/toddler book collection…. First 100 Words by Roger Priddy.

100 First Words - Baby Book

We bought this book for A before she was 1 and we’d just go through each page describing the pictures. Babies may not seem like they’re responsive, but they are absorbing everything around them and filling their constantly growing brain.

When you just don’t know how to initiate a conversation with a little person that doesn’t talk back (at least with actual words), First 100 Words is handy to have around. It’s the perfect way to get your baby into reading and associating them with so many everyday animals, objects, and food.

For every 2 pages, there is an associated theme like Colors, Things That Go, Food, Outside, etc. with pictures to resemble each theme. It’s a fun way for those growing brains to learn not only about the theme, but about what they see in each picture.

We love pointing at each picture and making the associated sound if there is one. The cat says “meow”, the big truck goes “HONK HONK!”, the flower says…………ha ha, got you, it says nothing! 🙂

Even when we weren’t reading to her, A would flip through the pages, give the soft cover a little chew, flip some more, chew, repeat. Yeah, babies like to chew, so why not on something educational? Being a board book,  it actually holds up quite well to baby/toddler abuse. This is a must-have for kids’ books!

100 First Words-Baby Book-back

At almost 2 1/2 (when did that happen?!), she can easily name most of the things in the book and make any of their associated sounds. She will sit in one of her favorite reading spots and study each page with vigor while saying each thing she sees out loud. It’s the most adorable thing to see how much she has learned from when we first introduced her to the book.

It’s also just the right size to pack in a diaper bag to take along when out and about. Reading to your little ones is a perfect way to spend quality time together and bond with them. Sit down with this book and take your time describing the words, colors, and objects in each picture, it will mean the world to them!

The only minor issue I have with the book is that the pictures seem a little outdated. I mean, that yellow BMW Z3 to show a “car”? C’mon! They have Z4’s now!! Honestly, that’s hardly an issue, and I would quickly buy this book again and again for any baby/toddler. It makes a great inexpensive gift too! There’s even a Spanish Version!

First 100 Words-Spanish Edition-Book

The First 100 series by Roger Priddy also has a book for the First 100 Animals which was the #6 best selling baby book in 2015.

First 100 Animals

Annnddd, when they’re craving more, and they will, make sure to check out the First 100 Numbers, Colors, Shapes as well as the First 100 Trucks.

First 100 Numbers-Colors-Shapes-Book

First 100 Trucks

You really can’t go wrong with any one of these books, but you might as well get several and keep them around in the car, grandparent’s house, and a backup for when the first one gets chewed through. True story.

Disclaimer: I purchased this book on my own and recieved no compensation for this post. However, there are affiliate links within this post that if you click on them and make a purchase, I will earn a few cents. So, please click and make a purchase! 🙂

Food, Going Healthy

5 Benefits of Protein + How to Make it Complete

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Protein helps fuel and build us as we grow, then maintains our bodies throughout adulthood.  Many of us only think of protein as something for the big, bodybuilder types, but it’s something we all need.

protein, complete protein, amino acids, healthy, food

Yes, protein powder is good as a supplement, but whole food sources should be our main source of this vital macronutrient. A few of the benefits provided by the macronutrient protein are:

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS: As you grow your body needs protein to construct every single cell including your bones, muscles, skin ,vital organs and your blood vessels.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS: Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion.

3) IT REGULATES IMPORTANT BODILY PROCESSES: Your body’s cells cannot move fluid directly, instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT: When your skin gets cut and starts to bleed, your body responds by producing fibrin, a stringy protein that forms clots. Once the fibrin has clotted, your body then produces another protein, collagen, which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS: First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite by helping you feel satiated longer.

Protein is made up of 23 amino acids, 8 of which that are essential.  The 8 essential amino acids are “essential” because our bodies cannot produce them alone, and therefore needs to acquire them from food sources or supplements.

The 8 essential amino acids are:

– Isoleucine
– Leucine
– Lysine
– Methionine
– Phenylalanine
– Threonine
– Tryptophan
– Valine

The other 15 non-essential amino acids we can produce on our own are:

– Alanine
– Arginine
– Asparagine
– Aspartic Acid
– Cysteine
– Glutamic Acid
– Glutamine
– Glycine
– Histidine
– Ornithine
– Proline
– Selenocysteine
– Serine
– Taurine
– Tyrosine

A complete protein includes all 23 essential and non-essential amino acids.  Incomplete proteins may have a few, but not all of the essential amino acids needed by our bodies.  Animal products like seafood, poultry, beef, dairy, etc. are the most abundant source of complete proteins.

Complete Protein Examples

There are many vegetarian sources such as quinoa, buckwheat, soybeans, etc. that are complete as well. Don’t think you need to avoid incomplete proteins though, they can be paired together to form a complete protein.

Incomplete Protein Examples

Follow these four principles to obtain a complete protein by pairing incomplete protein foods:

1. Combine legumes with grains – a classice example is rice and beans

2. Combine nuts or seeds with legumes or grains
3. Combine animal products with any vegetable product
4. Add a small amount of meat to a meal of vegetables

protein, complete protein, amino acids, healthy, food

Only eating foods that are complete proteins is expensive (especially for those constantly hungry little ones running circles around us!), so the ability to combine food to provide us with all 23 amino acids is, well, essential. A popular dish that’s healthy (usually), tasty, and budget-friendly is rice and beans. This is a staple meal in many cultures and can be made to feed a crowd with little expense.

It’s worth pointing out that incomplete protein sources do not have to be consumed at the same time. In order to reap the benefits of a complete protein, just consume different sources over the course of the day.

A helpful basis to begin combining foods for a complete protein

Try experimenting with different combos to come up with your own complete protein meal.  Get your kids involved by creating columned lists of different complementary foods and have them choose what to eat for lunch or dinner. Healthy fat and carbohydrates also play an extremely important role in giving our body what it needs to thrive, but without protein, we just wouldn’t be complete. 🙂

Do you have any favorite dishes that make up a complete protein meal?

Have you ever thought about the quality of protein you’re eating before?