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Author: Karma Nelson

5 Tips on Preventing Cyberbullying

5 Tips on Preventing Cyberbullying

5 Tips on Preventing Cyberbullying

When I was growing up, there was a bully in every schoolyard. They would purposely slap the lunch tray from your hands in the cafeteria and sit just close enough to you in class to quietly shoot spitballs down the back of your shirt. Some bullies would threaten to beat you up after the 3 o’clock bell – every day.

Gossip was rampant, and YOU were always the punchline. It was physical, verbal and emotional torture.

These forms of what I like to call “traditional” bullying are still present today, but they pale in comparison to a much more frightening and dangerous form of bullying that has been bred out of our society’s love for the Internet – Cyberbullying.

Unlike schoolyard bullying, you can’t see your cyberbully. Today, the Internet and easy access to it through mobile devices allows the sharing of information at unprecedented rates. They allow us to record our lives, share information to the world, and make comments on the information shared by others. Information that used to be closely held is now public and available to be used by anyone who finds it.

The problem is that there are people out there who will use that information and the ability to remain incognito as a way to bully someone. Instead of simply threatening a supposed “inferior”
classmate only in the schoolyard, the bully will send threats and sexual comments via texts and emails – long after the school day is done – just to embarrass someone.

Our children are tormented, threatened, harassed, humiliated, embarrassed and targeted. And the sad part is that it can easily go undetected because of the lack of parental supervision.

Some of these may be a bit old, but here are a few sobering cyberbullying statistics I found across the Internet. I pulled them from various reliable sources.

  1. Well over half of young people do not tell their parents when cyber bullying occurs.
  2. 1 in 10 adolescents or teens have had embarrassing or damaging pictures taken of
    themselves without their permission, often using cell phone cameras.
  3. Over 80 percent of teens use a cell phone regularly, making it the most popular form of technology and a common medium for cyberbullying.
  4. Cyberbullying can affect anyone.
  5. Over 50% of adolescents and teens have been bullied online, and about the same number have engaged in cyber bullying.

The technological culture parents face is overwhelming and causes many to ignore the threat of cyberbullying. But our children need to know the dangers, and how to handle them when situations arise.

Here are 5 tips on preventing cyberbullying:

1.Know Which Sites/Applications Your Child Uses (and Might Use)

Every parent needs to be up-to-date on the latest applications and social media trends. Twitter, Snapchat and Instagram have largely replaced Facebook among younger users. Keep track of what is trending in social media and consistently look at the applications that your child is using. Monitor the sites they visit and make sure you are following them and their friends.

2.Educate your children

There are parents who refuse to broach explicit topics simply because they don’t want their children exposed to it at all. That’s a huge mistake. You need to make sure your kids understand what cyberbullying is and why it’s dangerous. Go through scenarios with them to see how they respond. Ask them who they would go to for help, and make sure they understand that they can talk to you – their parent – about absolutely anything.

3.Get All Logins and Passwords

In our home, internet use is a privilege not a right. You should require your child to provide you with his or her logins and passwords to each and every site, social media account, and/or device. If this demand sparks a tantrum, then your child is not ready for his or her own device or instant access to the Internet! If your child does not want to provide you with this information you should ask yourself what they are hiding.

4.Take every threat or concern seriously

Kids concoct trivial issues in their daily lives, so the typical “who is crushing on who” and “who stole who’s boyfriend” may be things you can’t concern yourself with as much. But don’t completely dismiss what your child is telling you until you get the FULL story. Ask questions, press them, offer advice and keep an eye out for it. By not taking their words serious, your child will one day stop sharing information with you.

5.Don’t be afraid to ask for help

Listen, we’re not all going to be tech savvy. I get it. So don’t be afraid to ask other friends and family for help. Don’t hesitate to reach out to a principal at the school or local law enforcement. Sometimes it takes a village to protect our children, and you need to be open to that possibility.

I hope you enjoyed reading this. The biggest “bonus” tip I can give you is to set a good example for your children. What do you convey on the Internet with your own social media usage? Do your postings convey an accurate picture of who you are? Do your postings lift others up or tear them down? These questions must be considered by all of us, and we must lead by example.

The post 5 Tips on Preventing Cyberbullying appeared first on Karma Nelson Fitness .

Source: Healthy Life

Crockpot Irish Stew

Crockpot Irish Stew

I am in love with my crockpot. If you don’t have one or have never cooked with one I highly recommend it. They save you so much time and make dinner so easy! All you do is throw in all the ingredients and let the crockpot work its magic. This is a crockpot Irish Stew recipe that I love to make for my family. ?

Im not normally a big meat eater but this crockpot Irish Stew is just too yummy to not eat! haha It doesn’t last long with the three boys in our house.

Ingredients:

  • 1 tablespoon olive oil
  • 1-1/2 pounds lean beef stew meat, cut into 2-inch pieces
  • 2 medium yellow onions, diced
  • 3 large carrots, peeled and chopped
  • 2 stalks celery, chopped
  • 4 medium Yukon gold potatoes, peeled and chopped into 2-inch piece
  • 1 tbsp minced garlic
  • 2 tsp dried thyme
  • 1 tsp dried oregano
  • 2 tsp salt
  • 4 cups low-sodium beef broth
  • 1/2 cup all-purpose flour
  • 1 package frozen peas

 

This Crockpot Irish Stew was a favorite of mine growing up and now I love getting to make it for my kids. It’s great for busy days because I can let it cook while I’m out running errands and by the time dinner rolls around, it’s time to eat. Not to mention it fills your house all day with its delicious smell as it cooks!

Directions:

  1. Add all of your ingredients except frozen peas to a large crockpot. If desired, you can brown the meat for about 30 seconds before adding. I’m all about easy so I tend to skip this step and just thrown it all in.
  2. Stir well, secure the lid, and cook on low for 8 to 10 hours or on high for 4 to 5 hours
  3. Just before your stew is done whisk together 1/2 cup of all-purpose flour with 1/2 cup water until the flour is dissolved.
  4. Turn the crock pot to high and add the flour mixture and frozen peas to the stew. Stir well until mixed and cook for about 20 more minutes.

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Source: Karma Recipes

Recommit to Working Out

Recommit to Working Out

Several weeks back I posted a few blogs on finding ways to be strong willed during the holiday season, including tips on avoiding the dreaded sabotage of your health and fitness goals. Maybe you’re succeeding, and if so, keep it going! But for those of you who haven’t, maybe it’s time to recommit to working out!

Getting back into a workout routine when you’ve taken time off is intimidating. As I’ve said before, we push ourselves mentally, physically and spiritually to make clean living choices and that’s not always an easy road to follow. But just when it feels like you are building some momentum, something comes around and mess it all up. It could be the holidays, vacation, getting sick, or an injury that throws you off. Skipping a few days of workouts can lead to weeks, and next thing you know, you’ve taken 10 steps backward.

Here’s the deal. We are already a few weeks into the new year but that doesn’t mean it’s too late to recommit to working out; the key is to take baby steps.

Your first step should be to start slow and simply use the next few weeks to get moving. Integrate a couple days of short flexibility workouts to increase blood flow, circulation, range of motion and joint mobility – basically, remind your body what it’s like to be on the move in a healthy way.

From there, utilize what time you have to simply go on a walk to limit stress, or even a bike ride.   Do some ab workouts before bed every night, and keep yourself hydrated by keeping a water bottle handy throughout the day.

That doesn’t sound too complicated or time consuming, does it? They may sound like really small steps in comparison to the bigger goals you may have in mind, but you will be surprised by how great of an impact they have on your body. For me, every morning I take our pup JoJo for walk around the block. Something so simple does so much for my body! I end up with so much more energy when I go on those short walks.

Maybe while you are out on that short little walk around the neighborhood, begin thinking of your plan for 2017 if you haven’t already. When you set different goals for yourself, it gives you something to aim for along this journey to recommit to working out.

Here are some tips to help set those goals and make them stick:

Write your goals down:

Use a journal, a chalk board, or a bigger goal board to write down your vision for 2017 and then keep it somewhere you will see it every day as a constant reminder.

Communicate with your loved ones:

If you share what your vision for a new, healthier you looks like with loved ones, it can be an amazing motivator to stay on track. Tell them your goals, ask for help, ask them to join in!

Start with small changes:

Like I mentioned earlier, the natural desire is to want to leap straight into an intense training program. But when you have taken a ton of time off, that can lead to injury. Start slow with lower intensity workouts and build gradually.

Find a workout buddy:

Trust me, you aren’t the only person out there who could use a clear focus and renewed sense of self. So find a workout buddy that wants to recommit to working out. You’ll be motivated to work out harder and you will have someone else to hold you accountable. Heck, that could be your spouse, or even your kids. Remember, a family who sweats together, stays together! Every year after the holidays, our whole family does a clean eating cleanse to get us all back on track.

Track You Progress:

Grab a notepad or a spot on your computer or smartphone to track your progress. You can keep track of it all, allowing you to see progress and adjust your routine as you go.

Bottom line, this is a time to hope and dream to find a better YOU. That’s going to take some work setting up realistic goals, and using those around you to help make you feel supported and loved on your journey.

 

The post Recommit to Working Out appeared first on Karma Nelson Fitness .

Source: Workouts

Healthy Family Dinners

Healthy Family Dinners

When it is cold outside I love to make a man and yummy dinner! Don’t get me wrong I love my salads and fruit but something about a warm bowl of soup that just gets me!

With the holidays coming up soon the kids will be out of school so here are a few warm and cozy healthy family dinners that you will love. These recipes are perfect for just an evening with the kiddos or if you have family from out of town. They are so easy to double to make more for everyone! ?

Try these four healthy family dinners out and let me know what you think!

1. Vegan Corn Chowder– Loaded with lots of veggies and tons of flavor.

vegan-corn-chowder

2.Pesto Chicken Zoodles- A healthy low calorie version of chicken pesto pasta. You and your family will love this meal.

pestchicken

Ingredients
  • 3 Zucchini, inspiralized
  • 2 boneless skinless chicken breasts
  • salt & pepper
  • 1½ cup cherry tomatoes
  • 2 teaspoons olive oil
  • ½ teaspoon salt

-Grill chicken and cherry tomatoes, combine pesto with zoodles. Mix Chicken and tomatoes with zoodles and enjoy. ?

 

 

 

 

3. Stuffed Bell Peppers Amazingly delicious meal full of yummy Mexican style flavors. One of my favorites that I make all the time!

peppers-e1421116754268

4. Easy Crockpot Spaghetti Squash– This recipe is so easy and my kids love it! A healthy version of spaghetti with out all the carbs. Your family will love it!
Ingredients:

  • 1 Spaghetti squash
  • 1 can Spaghetti sauce
  • Turkey meatballs (I typically make my own, but to save time, I found these delicious frozen gems at target)
  • 1 Tbsp Italian herbs
  • 1 Tsp minced garlic

Directions:

  • Cut the spaghetti squash in half then remove the inside seeds.
  • Place face down in 1/2 the sauce.
  • Put frozen meatballs & remained of sauce in & stir.
  • Add additional seasonings if desired.
  • Cook in crockpot on low for 5 hours or on high for 3 hours. Or bake at 350 for approximately 45 minutes.

The post Healthy Family Dinners appeared first on Karma Nelson Fitness .

Source: Karma Recipes

21 Day Fix: Move of the Day

21 Day Fix: Move of the Day

My favorite workout program is definitely the 21 Day Fix. The first time I did it was several years ago and afterwards my body felt amazing! Now, years later it is still my go to program. I love it because the workouts are only 30 minutes so I can do it in the middle of my busy mama life. ?

I wanted to share with you guys 2 moves from one of the workouts that will get you legs nice and toned in no time! Combine these moves with the healthy eating plan and Shakeology and you’re set up for success!

21 Day Fix: Move of the Day:

  • Sumo Squat with jump
  • 1 Leg Lunge with jump

The post 21 Day Fix: Move of the Day appeared first on Karma Nelson Fitness .

Source: Workouts

Healthy Apple Crisp

Healthy Apple Crisp

For those that are trying to stay healthy over the holidays it seems like it is almost impossible! So many yummy treats that are so hard to say no to! Everything you buy is packed with artificial ingredients, or processed sugars. So, here is a delicious healthy Apple Crisp recipe that has none of that! I made this for my family one night and it was gone in minutes! My kids ask me to make it all the time now! haha

Give this yummy Healthy Apple crisp a try!

Healthy Apple Crisp Recipe

Apple Mixture:

  • 4 apples peeled and thinly sliced
  • 2 Tbsp pure maple syrup
  • 3 Tbsp water
  • 2 Tsp cinnamon

Crumble topping:screen-shot-2016-12-07-at-12-44-10-pm

  • 1/2 cup old fashioned rolled oats
  • 2 Tbsp whole wheat flour
  • 2 Tbsp coconut oil, melted
  • 1/2 Tsp Cinnamon
  • 1 Tbsp maple syrup
  1. Preheat oven to 375 degrees. In a large bowl, combine apples with maple syrup, water, and
    cinnamon. Pour apples into greased baking dish.
  2. In the same (now empty) bowl, add oats, almond meal, nuts, cinnamon, salt, coconut oil and maple syrup.
  3. Combine oats, flour, coconut oil, maple syrup, and cinnamon for the crumble topping.
  4. Top apple mixture with crumble mixture and bake for 30-35 minutes or until apples are cooked through.things-14
  5. I like to top it all off with a spoon of So Delicious Coconut Milk Sugar Free Vanilla Bean Ice Cream

The post Healthy Apple Crisp appeared first on Karma Nelson Fitness .

Source: Karma Recipes

Total Body Medicine Ball Workout

Total Body Medicine Ball Workout

Being a busy mama with three active kiddos I’ve become a pro a finding quick and easy workout that fit into our busy schedule. Here is a quick total body medicine ball workout. I love it because no gym is required! You can do this workout in you living room, hotel, backyard, dorm room, and just about anywhere else you can think of. If you don’t have a medicine ball your can easily modify this workout with weights and if you don’t have that canned veggies work just fine too! hehe ?

Grab a workout buddy and give this Total Body Medicine Ball Workout a try!

Do 5 rounds of each move  with jumping jacks in between and your body will be feeling the burn!

Total Body Medicine Ball Workout:

15- Cross Over Push Ups

20- Side Up Downs

25- Floor to Ceiling Squats

1 Minute Elevated Mountain Climbers (a small step stool can be used if you don’t have a medicine ball)

 

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Source: Workouts

How to Do a Burpee

How to Do a Burpee

Before I got started on my fitness journey I would hear people name all types of names for exercises. Russian twists, scissor kicks, and the one people seamed to dread the most…the burpee. It was so confusing at first for me to try and figure out what these different things were. So, I am going to share with you how to do a burpee and other variations of a burpee.

I hope this video helps you and gets you motivated to move your body!

How to Do a Burpee:

  1. Hop and go down into a plank
  2. Bring you feet to your hands by jumping
  3. Pop Back up
  4. Repeat!

The post How to Do a Burpee appeared first on Karma Nelson Fitness .

Source: Workouts

Thanksgiving Leftovers Shepherds Pie

Thanksgiving Leftovers Shepherds Pie

So, it’s the day after Thanksgiving and you house is full of leftovers. Most people just reheat everything and eat it the same way but this year I’m trying out something different! Instead, I’m going to mix all of my leftovers and make a yummy Thanksgiving Leftovers Shepherds Pie! Sounds delicious right? I’m already a big fan of leftovers so I am really excited to try this one out!

It is super simple to make. I’m basically going to take a little bit  of everything(turkey,green bean casserole, brussels sprouts, corn, gravy, dressing, etc.) and mix it together for the base. Then top it all of with mashed potatoes. Feel free to add any of your leftover! Every family has their special Thanksgiving meal which will make your Leftover Shepherds Pie so special. Have fun and happy holidays!!

Ingredients:

  • 2 Tbsp unsalted butter
  • 1 cup gravy
  • 1 onion, chopped
  • 2 stocks celery, chopped
  • 1/3 cup carrots, chopped
  • 1 clove minced garlic
  • 2 1/2 cups leftover turkey meat
  • 2 cups mashed potatoes (or mashed sweet potatoes)
  • 1/4 cup green beans
  • 1/4 cup corn
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp dried basil

Directions:

  1. Preheat oven to 350°F.
  2. In a large skillet on medium heat, combine onion, celery, carrots, and garlic. Cook until onion is translucent. Add the rest of the ingredients except the mashed potatoes. Transfer to a baking dish and press it into an even layer.
  3. Heat mashed potatoes until luke warm and easy to stir and then spread mashed potatoes over the turkey filling.
  4. Bake for 30 minutes and enjoy!

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Source: Karma Recipes

Skinny Belly Workout

Skinny Belly Workout

Too busy too workout? I completely understand! Our family is always on the go with 3 active kiddos and full time jobs, it’s a challenge to make time to get a workout in. Thats why I’ve been creating the quick and easy workouts! Here is my skinny belly workout that you can get done in 15 minutes. It’s perfect for when you first wake up or right before bed! That way you can get a workout in with even the busiest of schedules.

No excuses! Get your body moving and give this skinny belly workout a try!!

Skinny Belly Workout:

  • Plank with side steps
  • Russian twists
  • Knee lift with cross over punches
  • Alternating side lunge with jump

 

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Source: Workouts