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!
Food, Going Healthy, Parenting, WIAW

What My Toddler Eats In A Day + WIAW

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I can’t believe I haven’t shared a day of eats for our toddler yet. For as much as I love food and cooking, you would think I’d do this all the time. Well, thanks to Jen, a fellow reader and blogger over at My Kitchen Musings, who requested a day in the life of my daughter’s food intake, I finally did it!

It’s been a while since my last What I Ate Wednesday post, so what better time than now to join in by sharing what my toddler ate! I always enjoy this link-up, so please make sure to check out and share the host’s post (cool, a rhyme!) if you don’t mind.

Breakfast #1 – We always start the day by reading Hey! Wake UP! by Sandra Boynton followed immediately with a green smoothie. Since I hardly never measure ingredients, some smoothies can be super green and a little bitter, but she usually loves what I blend up. In fact, she gets down right cranky and impatient if I’m not quick enough to hand it to her.

green smoothie, wiaw, healthy, toddler

Breakfast #2 – After drinking most of her smoothie (I usually have to help with finishing), I made a super nutritious bowl of oatmeal.

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I’m not one for simplicity when it comes to cooking, this bowl consisted of organic rolled oats, organic chia seeds, organic shredded unsweetened coconut (not pictured), organic pumpkin puree, Great Lakes Gelatin, and obviously NuttZo stirred in. Oh yeah, and two packets of Pyure Sweet Stevia along with heaps of cinnamon. The smell of pumpkin with NuttZo and cinnamon had my stomach rumbling for my own bowl!

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I made a lot, and that girl ate 90% of it on her own! That’ll be fun to change later…..

For the leftovers, I added organic cacao powder and egg to create a quick microwave cake treat for us to “share” later.

chocolate, healthy, microwave

Yeah, I ate it all by myself during nap time. Sorry, Avery, hope you still love me.

Lunch – This girl loves her veggies, so we always have a large bag of organic Normandy Blend frozen veggies from Costco that we steam. Nothing added, just make them bite size, put them on her tray, and she’ll gobble them right up. Along with canned wild-caught salmon, another staple in our house, and a simple, healthy meal is served in no time.

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Pretty? Not really, but the importance of good nutrition far outweighs anything else in my mind. Especially when it comes to feeding a beautiful growing body like our sweet little girl. I even gave her a few spoonfuls of avocado that she surprisingly ate without protest.

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It might of had something to do with watching Sid the Science Kid, the only 20 minutes of screen time she gets a day, and my promise to give her air-popped popcorn.

We don't wear shirts for lunch!
We don’t wear shirts for lunch!

With nothing added, this Tiny But Mighty Heirloom Popcorn is awesome! If you ever see it, buy it to try. It’s easier to eat than other versions which makes a perfectly healthy toddler (and parent) snack.

Dinner – Using our handy slow-cooker, I made a black bean and quinoa stew with carrots, zucchini from our garden, and crushed tomatoes along with wild antelope round steak my brother gave me from his hunting trip.

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I love slow-cooker meals, and luckily, Going Mom and Avery do too! No special kid food here, we all ate and enjoyed a big bowl of our meaty stew. It’s almost too thick to be called stew, but lets just call it thick stew. Deal? Deal.

Pre-bedtime Snack – I tell ya, she can eat. She didn’t seem fully satisfied after dinner (she shared a big bowl with Mommy), so we gave her a few of these Go Raw Pizza Flax Snax to top her off.

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We have to remind her to chew (only a million times a day), but she loves these things and I enjoy them too. They really have a good pizza flavor that makes them fun to crumble on a salad or eggs.

And there you have it, a typical day of eats for our 21 month old girl. We are proud that she enjoys fresh, whole foods and doesn’t cry for sweet treats all the time, and hopefully we can keep it that way. Only time will tell.

Do you have special food for your little ones or do they eat what you eat?

When it comes to cooking, do you tend to just throw things in as you please or prefer to measure it all out?

Going Healthy, Going Reviews, Promo

Dr. Mercola Complete Probiotics Review: Happy Gut, Healthy Body

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I used to think gut health simply meant not feeling bloated and gassy. But, over the years, I’ve learned a healthy gut plays a vital role in the health of our whole body, including our mind.

Maintaining a healthy diet comprised of whole, minimally processed food is the biggest factor to ensuring a happy and healthy gut microbiome. By feeding yourself, and therefore the symbiotic bacteria/organisms inside your body, with nutritious foods, you’re helping to reinforce yourself with a healthy body.

A common example of the microbiota living inside us are gut bacteria that thrive on probiotics. For me, I make a point to eat various cultured and fermented foods like yogurt, kefir, sauerkraut, kimchi, etc. But, if you tend to be constantly stressed, travel a lot, or exercise, having a good probiotic supplement is essential to help support your immune system.

Even someone who considers their diet to be very healthy, like me, can benefit from supplementing with a high quality probiotic. I’ve been taking Complete Probiotics by Dr. Mercola for almost two weeks and already notice an improvement.

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When it comes to taking anything in pill form, I am extremely cautious. Many manufactures have other ingredients like magnesium stearate or artificial colors just to make the capsule look “cool”, but Complete Probiotics has none of that. Click here for a PDF of their complete product label.

After about 2 days, I felt a little better inside and things just moved better, to put it nicely. Not that I had a lot of trouble before, but with my constant need to exercise daily and finding anything to stress over for no reason, a little help was welcome. As a lover and daily consumer of plain Greek yogurt, I always figured I’m getting plenty of beneficial probiotics, but never thought of the effect high heat pasteurization has on reducing the beneficial bacterial.

Most commercial yogurts are not a good source of probiotics. Heat pasteurization significantly reduces most of the “good” bacteria benefits.

Guess that’s one reason I still felt bloated so often. Thanks to Complete Probiotics, I’m feeling better mentally and physically by just taking two capsules first thing in the morning.

Even better, since they do not need refrigeration, they are perfect for travel, when we need them most. I will never advocate a supplement in place of a diet with real, wholesome food, but with the difference I’ve felt after taking Dr. Mercola’s Complete Probiotics, I think they’re worth looking into. Check out their site for extensive information on what makes Complete Probiotics stand out from the rest, and to order your own.

Here’s a snippet for the summary of advantages as listed on Dr. Mercola’s page.

Dr. Mercola, probiotics, gut health

If you find that you’re constantly stressed, exercise vigorously, travel a lot, or just feel rundown, a good probiotic might help you improve. Again, no supplement will ever make up for a poor diet, so I’d always say look to make changes there if needed.

Since I’ve felt the good results from taking Complete Probitics, I’ve become interested in all of the products Dr. Mercola has to offer including things for pets, kids, fitness, household use, and more.

Check out their site and let me know what supplement or other product you’d like to try most.

*The product/s mentioned above have been given to me to review, and without any form of compensation. The opinions in this article are solely my own, and have not been influenced by Mercola.com and/or other parties. I understand that the Food and Drug Administration (FDA) has not evaluated any of the statements mentioned above. This product is not intended to diagnose, treat, cure, or prevent any health condition. Pregnant women, nursing moms, and people who are taking medications or have a medical condition should consult their physician before using this product.

Life, NuttZo, Parenting

Roller Coaster Recap: August

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Hey guys, welcome to Monday! Or should it be Muuunnnnddaaaaaayyy? Whatever your feelings towards the beginning of the week, it’s the last day of August and boy has it been a wild ride!

Much like a roller coaster (hence the post title), we’ve had plenty of highs and lows in August. Inspired by Tina from Carrots N Cake (she has a handsome 15 month old boy and talks everything from food and fitness), who I’ve been following since the days of my healthy food blog, Just Add Cayenne, I thought I’d do a recap of August by sharing our highs and lows of the month.

I just need to make sure, like her, we end on a high note! Lets get to it, shall we?

High – Meeting with my mom and little brother for a wonderful brunch at Brewed.

Low – Avery getting the weightlifting belt wrapped around her trike and herself and becoming a little frustrated.

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High – Figuring out how to get unstuck on the trike and keep the belt “on”.

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High – Avery’s first time to fly as we went to Colorado our first family vacation!

First Flight Family Selfie

Low – The major change in routine coupled with lack of food and sleep made for a crazy first night. We support co-sleeping, but not under these conditions.

Avery Sleeping with Mommy_2

High – An anniversary surprise for my wife at the Vail Farmers’ Market that almost went Awry, but turned out perfectly!

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Low – Eating at Sweet Basil in Vail and all of us receiving very poor service. We had to resort to feeding Avery a watermelon and red onion salad that we made!

Avery eating watermelon onion salad

High – Nana and Papa obviously have good taste by keeping several jars of NuttZo in stock. Avery may or may not of finished one jar by herself while we were there. Thanks, Steve and Kathy!

High (literally and figuratively since we were in the mountains!) – Hiking with my wife on beautiful Colorado trails.

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Low – Climbing a tree on the trail and sliding on the trunk to get down. Lots of belly and leg scratches followed.

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High – Kayaking  with Kelley in Frisco, Co.

 

High – I could make a whole post with the Highs from our trip, but I’ll wrap it up and say it was just great spending time with family and getting out in the fresh mountain air.

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Low – The flight back from our family vacation was right during Avery’s bedtime. That, plus another day of not eating much or napping meant for a long….long trip home.

High – Our official 8th wedding anniversary with my awesome bronze compass, handwritten card, and kettlebell gifts! Good-bye, 7 year itch!

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Low – Going Mom and to go away for work all week leaving Avery and Daddy feeling quite lonely. We had to take selfies to try and keep happy.

Avery & Daddy Sunset Selfie

High – Avery’s first time to ride in the cart when grocery shopping was a big hit. Since Mommy wasn’t there, she picked the BarkThins for her when she got back.

Low – Not telling Daddy she pooped when obviously…..

High – Climbing on the playground equipment and going down the slide all by herself. It’s bittersweet, but so fun to watch.

Low – I brought her to our friend’s/neighbor’s house to jump on the trampoline, but she was scared to move. Hopefully she’ll do better next time.

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High – Playing with our friend’s dog.

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High – Mommy came back home and all order was restored! Avery was obviously happy.

Avery in blanket

Hope you enjoyed going through some of the highs and lows of our August. Now it’s your turn, share a High, Low, and High point from your month if you’d like in the comments section below. Have a great week!