American Flags

I love Memorial Day for so many different reasons. It gives us a dedicated day to remember those that gave their lives while serving our country. We have the opportunity to share our feeling, pride, respect and honor for those that gave it all.

How fitting is it that while celebrating our fallen soldiers, we are also celebrating the beginning of summer. The days where we are free to enjoy the sand between our toes, splashing around in the pool, and juicy watermelon during a summer picnic. It’s because of our soldiers that we have the freedom to enjoy such carefree and joy filled weeks during the time while school is out.

Like other holidays, I encourage you to use Memorial Day as another opportunity to promote healthy behaviors within your family. Look for ways to put a healthy spin on your favorite picnic foods. Revel in the delicious in-season fruits and vegetables. Initiate a backyard family game of kickball, tag, or catch. Bring out the sprinkler or the chalk and have kids create their own games in your driveway or yard. With the warm weather and the long days, the possibilities are almost endless.

And keep this is mind as we are talking about healthy behaviors during our Memorial Day festivities; excessive weight and body fat are now the number one reason potential new recruits are disqualified from serving in the military. With nearly one-quarter of applicants disqualified for this reason each year, obesity is officially our top national security threat. Military leaders emphasize that today’s high levels of obesity among children present challenges in recruiting tomorrow’s military.

So, in a sense, by ensuring your child has healthy role models, access to healthy food, and plenty of opportunities to be physically active this Memorial Day, you are doing your part to help guarantee our country has the best, brightest, and healthiest military possible.

Enjoy that Memorial Day Family Fun!



Tosmall MGriffin headshot copyday we feature OWG guest blogger and childhood obesity consultant, Melodie Griffin. Melodie’s passion lies in the prevention of childhood obesity through the school and early learning settings. All programs Melodie promotes are fully approved by her home based lab rats, five year old son, Howie, and two year old daughter, Hope. You can connect with Melodie on her Facebook page, WellConnect LLC.



Calci M. Bone Healthy party food These days there is always something to celebrate! Whether it be birthdays or holidays or even silly observances, there is always a reason to unite with food typically being the focus of the celebration. Parties don’t always have to be unhealthy. In fact, you can even make it fun by creating healthy party food for kids. Calci M. Bone is very excited to share her healthy party food idea with kids. Make sure to download the coloring sheet and activity sheet today for kids to get involved in the healthy party scene. Start the trend of creating healthy parties for kids! The OrganWise Guys will certainly support this movement.



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From our House

by Maria White

It’s been two months since my last post-baby fitness update. As I previously mentioned, I began an 8-week strength training workout twice a week. I’m happy to say I just completed those 8 weeks and even added a couple boot camp classes on top of the strength training to start getting some cardio in. Unfortunately, I hit a road block as I discovered a bump on my achilles tendon and started having some pain as well, which led to an MRI and a non-conclusive diagnosis. Needless to say it’s been an unwanted setback, but if you can tell by the pictures below, it has forced me to focus even more on the foods I am eating, since my workouts are not exactly where I want them to be at this point.
Here are some helpful tips that kept me on track with my food:

Post Baby Fitness Month 4

Drink water first thing in the morning – This is something I like to do to fill me up first thing in the morning. Plus, it’s great to flush your body with water after sleeping each night. It’s the perfect healthy habit to get into.

Have a daily smoothie – The easiest way to get in some fruits and veggies for the day is through a smoothie. I’ve made sure to blend up my favorite mix (frozen strawberries, one whole banana, a cup of water, and spinach) each morning. Get a single serve blender to make your life easier, too. Green smoothies may not always look appealing, but they really taste great! I find myself looking forward to them.

Prepare food ahead of time – I’ve probably recommended this tip each update, but it really is the one that is most important in keeping me on track. This month I stepped it up by packaging each lunch and dinner ahead of time. My husband grilled out chicken (extra crisp per my request), steamed some rice and veggies and then portioned them out into little containers. These are so easy to just grab and go and really makes it easy to eat that healthy meal when it’s all ready for you.

Eat healthy at restaurants – Meals out are inevitable. These days, with three small kids, Chick Fil A is one of the few restaurants we attempt to take the kids to, and fortunately they have some healthy choices, as you can see in the picture above. A small bowl of oatmeal with dried fruit and granola, a little cup of fruit and a small coffee is a great pick if you must eat out. Simply try and make the best choices when you eat out, or just make it a habit to eat half of the portion that you are served.

While, I’ve been a little discouraged about the workout situation, the nutrition plays such an important role in getting healthy and fit, so I’ve been excited to get myself into some daily habits that have really been working. I am down another 3 pounds and am about 8 pounds away from my pre-baby weight. I just have to keep reminding myself it’s a marathon, not a sprint!

*There was no compensation for the services mentioned in this post. They reflect my own personal opinions and do not have any affiliation with The OrganWise Guys Inc.  


Childhood obesity is a hot topic in the news all over the world these days. Sedentary lifestyles and the convenience and abundance of fast food seem to be the culprit. Less movement and poor food choices lead to childhood obesity and ultimately other very serious health problems like cardiovascular disease and stroke. Educating kids about the importance of making healthy lifestyle choices from a very early age is key. Kids are not too young to understand what these life threatening problems are and The OrganWise Guys are able to present the science in a simple way that kids can understand. Focusing on prevention will save on high costs associated with childhood obesity as well as chronic diseases. Check out the infographic below discussing cardiovascular disease and stroke prevention for kids and start sharing with your favorite little ones so they can grow up living healthy lives!

You may also want to take a look at these additional cardiovascular disease and stroke prevention materials for kids. Here’s to good health!

Infographic Cardiovascular Disease and Stroke Prevention for Kids

In May, eggs are a Foods of the Month. Eggs can be cooked in so many different ways. Have you ever had baked eggs before? You will need a ramekin or other type of dish that is safe to put in the oven. Not only are baked eggs a quick and easy meal, they also provide our bodies with protein and are vegetarian.

Check out our top three baked eggs ideas:

Italian Baked Eggs – Pour tomato sauce into the bottom third of a ramekin. Crack 2 eggs on top of the tomato sauce, then add a splash of skim milk, a sprinkle of mozzarella cheese and salt and pepper, to taste. Bake eggs at 425 degrees for about 15 minutes, until the egg whites become firm and white. Remove from oven, let cool, and top with shredded basil.

Baked Eggs with Spinach – Boil water and add 5 cups fresh spinach leaves. Cook until the spinach is wilted, about 5 minutes. Drain spinach and place it in the bottom of a ramekin. Crack 2 eggs on top of the spinach then add some feta cheese crumbles and salt and pepper. Bake eggs at 425 degrees for about 15 minutes, until the egg whites become firm and white. Serve immediately.

Avocado Baked Eggs – Cut an avocado in half, remove the seed and use a spoon to scoop out the insides, creating enough room for one egg in each half. Place halved avocados into a baking pan. Crack an egg into each avocado half and sprinkle with salt and pepper. Bake at 425 degrees for about 15 minutes, until the egg whites become firm and white. Enjoy!

baked eggs


May, 2015

Madame Muscle Exercise Can Be FunExercise is very important for both kids and adults. Many kids and adults alike, think of exercising as a chore and think that it can’t be fun. We are here to tell you that there are a number of ways that exercise can be fun. The more fun you make exercise, the more likely you are to be consistent with it! Being physically active on a regular basis, along with making healthy food choices, is vital for good health. Make sure and download the coloring sheet to see what type of event caused Madame Muscle to discover that she got a lot of exercise and soreness without even realizing it. Prior to this event, Madame Muscle did not realize that exercise can be fun!

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Brown and White Eggs

Eggs take center stage during the month of May. Not only is it National Egg Month, but they are also featured as a Foods of the Month. All of us have surely noticed the variety of eggs found in our local grocery stores. There are brown ones, white ones, jumbo and more, which can make it overwhelming when selecting which ones to buy. In honor of National Egg Month, we are here to help you learn about the difference (if any!) between white and brown egg varieties.

  • Egg Color – Let’s address the debate over brown eggs vs. white eggs. What’s the difference? Actually, there is NO difference in nutrition between brown and white eggs. The difference between brown eggs and white eggs is simple; the color depends on the type of hen that lays the egg. Brown hens lay brown eggs, and white hens lay white eggs. It’s as easy as that.
  • Egg Size – So, what determines the size of an egg? The government does by deciding the weight classes of eggs. For example, if you see the United States Department of Agriculture (USDA) grade shield (a red, blue or black shield with a letter in the center) on an egg carton, you know that a trained individual has checked the quality and size of the eggs. If the USDA shield is missing, but you still see a letter, this means that the eggs meet state requirements. Egg size does NOT tell you how big an egg appears; rather it tells you the minimum weight requirements per one dozen eggs. The requirements are as follows:

Jumbo – 30 oz per dozen
Extra-Large – 27 oz per dozen
Large – 24 oz per dozen
Medium – 21 oz per dozen
Small – 18 oz per dozen
Peewee – 15 oz per dozen

Now that we have cleared up the great egg debate, we bet you are hungry for some! We can help you with that too, try out these delicious egg salad sandwiches or colorful egg flowers!

Tell us, what color eggs do you prefer to buy at the store? 


fresh air

May is Clean Air Month! We love everything fresh, including fruits, vegetables and of course, the air we breathe. To celebrate Clean Air Month, we wanted to share some fresh air tips and resources with you. Planning activities outside in the fresh air (hurry before it gets too hot out there!), is a great way to bring the family together for some bonding. It’s a perfect opportunity to initiate a conversation about how to keep the air clean and also the importance of keeping your lungs airy and smoke-free.

First, here are three simple fresh air tips:

Tip 1: Take a walk.

Go for a short walk after you eat. Not only will the mild exercise help you to digest your food, you will also benefit from breathing fresh air.

Tip 2: Go outside for 30 minutes.

If your mind is feeling sluggish, consider sitting outside for 30 minutes and breathing in some fresh air. Fresh oxygen helps your brain to function at its best.

Tip 3: Visit a park.

Take the whole family along for a weekend activity and visit a park for fresh air. You can also go to a beach or a forest if you don’t live near a city for the same fresh air benefits.


Next, to get you in the spirit, watch this fun fresh air video from The OrganWise Guys:


Now, make sure and download this OrganWise fresh air-themed coloring sheet for the kids:

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Lastly, check out our OrganWise fresh air resources showcasing Windy, the lungs

Happy Gardening!

Hardy consideration

Summer is in sight! With that comes end-of-the-year school performances and awards banquets. Generally, kids earn awards based on certain talents and achievements they have obtained. We think this is fantastic! But we also think it’s a good idea to take other people’s feelings into account. The OrganWise Guys do just that by teaching kids consideration. Just because a kid may not be athletic, it doesn’t mean they can’t get the academic award! Or, you can even give out silly awards in the classroom, which gives kids who may not normally receive awards the chance to feel proud and appreciated! To teach your kids about consideration, make sure and download the coloring sheet and activity sheet for your kids to create their own awards! Happy celebrating!
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Constipation in kidsUndoubtedly if you’ve had a child, you have dealt with the issue of constipation at some time or another. It can be frustrating to deal with as a parent and there are usually a number of reasons for the child to be constipated. Whether it’s a systemic problem or even a fear of going on the potty, we have some suggestions that can help.

Here are 6 things you can do to make sure your children are going regularly:

  1. Read books – Prior to potty training, read some of the kid’s books geared toward potty prep that teach them it’s a positive change and one for “big” kids.
  2. Schedule regular potty breaks – For real young kids it’s important to visit the bathroom consistently. Set a timer on your phone with a fun alarm (we used ducks in our house) and when the timer goes off it’s potty time. Even if they aren’t actually “going” it’s good to get them feeling more comfortable on the toilet.
  3. Increase water consumption – Keeping your child hydrated is key, so keep a cup of water readily available in the refrigerator at all times and encourage water as the go-to choice of beverage.
  4. Monitor milk intake – Low-fat and/or skim milk is great for strong bones and teeth, so it’s important for kids to get their calcium in, however, if kids drink too much milk, it prevents them from being hungry and eating the healthy foods to help them stay regular.
  5. Get moving – Physical activity will also aid in digestion so make sure your kids are moving and staying active on a daily basis.
  6. Keep a rewards chart – Maybe all it takes is a little bit of motivation. Create a chart for your little one and each time they go potty, they get to add a fun sticker to the chart. You can even use a bigger prize, such as a new favorite toy, as a reward for a certain number of stickers earned. Have fun with it!

Hopefully these tips, along with a little help from Peri Stolic, the large intestine, in this video, your child will be keeping it moving regularly!


If you are looking for a fun way to talk to your kids about this sometimes-embarrassing subject, try out these high-fiber resources featuring Peri Stolic as herself.