Are You A Runner? Don’t Miss This 15-Minute Recovery Window—Or Your Next Workout Will Suffer

A full confession: some of us here at the blog like to run, but don’t take very good care of our bodies from a nutrition standpoint once we are done with our workout.

Sometimes, when we finish a race, we are so happy to have it over with that we immediately switch out of race mode and into “let’s do something else” mode. But as Robert Forster, PT and Roy M. Wallack explain in their book, Healthy Running Step by Step, the race doesn’t end when you cross the finish line. In fact, the first 15 minutes after you are done running is a crucial time to prime your body for recovery and growth.

Female joggers on foggy Morro Strand State Beach.jpg

“Female joggers on foggy Morro Strand State Beach” by Mike Baird from Morro Bay, USA – http://www.flickr.com/photos/mikebaird/3539161615/. Licensed under CC BY 2.0 via Wikimedia Commons.

THE 15-MINUTE RECOVERY WINDOW

To ensure a speedy recovery and best adaptation from a workout, you need to take in both carbohydrates and protein–the former will begin to refill the stores of glycogen you’ve used up, the latter will jump-start muscle repair. Do this quickly.

Science has established that there is a 15-minute window immediately following exercise in which the muscle cells are most receptive to absorbing these nutrients. If you let the window close without supplying them, all the hard work you just did and your recovery are compromised.

So you should….immediately gulp something sweet.

That will not only expand the cellular window, but keep it open longer. Technically pouring sugary, high-glycemic stuff such as fruit juices or recovery drinks into your bloodstream seconds after your workout is done will stimulate your pancreas to release insulin.

So will the aforementioned sources that break down quickly into sugars: potatoes, rice, non-wheat pastas, applesauce and breads. Make sure not to ingest much, if any fat, which will delay digestion. (That’s why a chocolate bar isn’t a good idea, because it contains too much fat. So feed your sweet tooth immediately, but not with a Hershey or Snickers bar.)

Actually, to stimulate the best insulin response, researchers have found that the optimal recovery drink or food has a 4-to-1 carb-to-protein ratio. That little bit of protein kicks the pancreas into a slightly higher gear, putting out even higher levels of insulin, which now works to aid recovery.

From the time you ingested sugary stuff, you can get another 30 or 40 minutes of open window time. That gives you time to get in a quick shower and then eat a balanced recovery meal of protein, carbs, and fat in proportions dictated by the phase of your training. In about four hours, your glycogen will be fully restored.

Miss this window, and recovery slows way down. All this leads to the obvious question: What actually happens if you miss the window? It dramatically delays a full recovery. Instead of carbohydrate being repacked in muscle cells, it mainly floats around in your bloodstream.

The liver than grabs a lot of it and turns it into fat for storage. It then can take as long as 24 hours to restore glycogen.

The result is experienced as ravenous hunger the rest of the day and low energy the following workout.


 

HealthyRunningStepbyStepHealthy Running Step by Step will help runners of all ages and abilities understand why running injuries occur, how to prevent them, and how to speed up recovery. Injuries plague the majority of runners, wrecking training plans and cutting running careers short by decades, but they are not inevitable. Authors Robert Forster, P.T., and Roy M. Wallack explain that nearly all running injuries can be rehabilitated quicker and even avoided altogether with the right training, strengthening, stretching, running form, and diet strategy.

Drawing from Forster’s three decades of training and treating Olympic athletes and more than 10,000 runners at his award-winning Santa Monica, California, physical therapy and high-performance centers, this book emphasizes that better performance is inextricably bound to injury reduction and that a comprehensive, science-based training plan with built-in anti-injury “insurance” must include these crucial elements:

Periodization training

Proper technique and footwear

Nutrition

Posture and flexibility

Strength training

This book also includes detailed, step-by-step rehabilitation matrixes for the five most common running injuries: IT band syndrome, Achilles tendonitis, shin splints, plantar fasciitis, and hamstring injuries. Using these unique matrixes as your guide, you’ll recover from injuries more quickly and understand what you need to do to prevent their recurrence.

Healthy Running Step by Step is a must-have guide if you’ve ever been injured, are recovering from an injury, want to prevent injuries, or run injury-free for decades to come.

This Asparagus Dish Makes One Fantastic Side to Any Meal + One Great Ebook Deal!

Today’s blog post is a triple win because we love asparagus, citrus seasoning and great e-book deals! Luckily, we can give you all three at the same time.

CitrusAsparagus

Dietician Michelle Dudash’s book “Clean Eating for Busy Families” features tons of great recipes that families can make and enjoy together. Her goal was to create a book of new dinner ideas that are easy to make, not weird, and that don’t force moms and dads to go to three different stores to find the ingredients.

As a special bonus, the book is on sale in the Amazon Kindle Store for only $2.99 for a limited time only. You can save over $17 off the cover price.

To give you a taste (pardon the pun) of the great recipes you can find in Dudash’s book, here is a great way to spice up asparagus to make an awesome side dish for any meal.

ROASTED CITRUS ASPARAGUS:

“My friend Meghan has a husband who did not like any vegetables except potatoes and onions until he tasted this dish and loved it. You can also grill the asparagus instead.”

INGREDIENTS:

  • 1 bunch asparagus, woody bottom third cut off
  • 1 teaspoon (2 g) grated orange zest
  • 1 teaspoon (2 g) grated lime zest
  • 1 teaspoon (5 ml) lime juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 teaspoons (10 ml) extra-virgin olive oil

Preheat oven to 450 degrees F (230 degrees C or gas mark 8) and line a large sheet pan with parchment paper or a silicone baking mat. Arrange asparagus in a single layer on the pan. In a small bowl, whisk together orange and lime zests, lime juice, salt, and pepper and then drizzle in oil while whisking. Pour evenly over the asparagus. Toss the asparagus gently with your hands to coat completely. Bake 14 minutes until fork tender.

Total Prep Time and Cook Time: 20 Minutes
Yield: 4 servings, about 6 spears each

Per Serving: 29 calories, 2 grams total fat, trace saturated fat, 1 gram protein, 2 grams carbohydrate, 1 gram dietary fiber, 0 mg cholesterol


Clean Eating For Busy FamiliesAll moms know what a struggle it can be to get dinner on the table night after night—you want to prepare healthy meals for your family, but picky eaters, busy schedules, and way-too-long cooking times always seem to stand in your way.

Clean Eating for Busy Families takes the challenge out of putting delicious food on the family table on a nightly basis by providing you with a clear plan for dinner success. With streamlined weekly grocery lists, simple-yet-delicious recipes, and practical tips for healthy family eating, you’ll find it a cinch to trade in that uninspired takeout for wholesome meals that don’t just put your tummy to ease, but your mind too.

It’s Quick: From easy sautés and casseroles, to slow cooker meals, to pan-less grilling, all the recipes you’ll find inside list both mode and length of cooking time, so there’s no time wasted trying to figure out a time plan or what works best for your schedule. Plus, most recipes can be prepared in thirty minutes or less!

It’s Clean: The ever-growing “clean food” movement, which focuses on a healthy, whole foods-based approach to eating, lies at the foundation of this book, so you can be sure you’re feeding your family the very best. From wholesome ingredient lists to nutritional analysis on every recipe, you can feel confident that every meal you prepare is both nutrient-rich and calorie-conscious.

It’s Green: Featuring eco-friendly tips, along with information on how to go green while shopping and cooking, you’ll find it a cinch to keep your family and the planet happy. You’ll also find the peak season noted on every recipe, as well as substitutions for ingredients that are out of season, so you can adapt according to what works best for you.

And most importantly…it’s delicious! From Orange Peel Chicken & Broccoli Stir-fry with Brown Rice to Baja Fish Tacos with Pico de Gallo and Summer Berry Slump with Vanilla Greek Yogurt, you’ll enjoy night after night of delicious home cooking—without any of the hassle. Get started creating new and exciting dishes for your family today!

 

What to Do When Your Baby Refuses Food + 1 Homemade Baby Food Recipe That’s Hard to Resist

Nutrition experts Karen Knight, RN, and Tina Ruggierio, MS, RD, LD, have written a book that is filled with delicious, easy to make homemade baby food recipes that will save parents time, effort and money—while providing important peace of mind that comes with knowing the ingredients.

The book is not only packed with great recipes, it also has tips for making feeding time easier and more fun, and (if you don’t mind us saying) some really adorable photos of babies. Here are some great tips for handling a baby who doesn’t like a certain type of food, plus a recipe for a tasty and healthy peach and banana dish.

What to Do When Your Child Refuses Food

When your child exhibits a strong dislike for a certain food, accept it without any fuss. Foods with similar nutritional content can be substituted. Offer the refused food again after a few days, and you may find that you infant’s tastes have changed.

In addition, do not verbally reinforce your child’s dislike of food. Psychologically, this may cause him to resist trying it again at a later time. Also, be aware that if family members are fussy eaters, their rejection of many foods may be modeled to the child, so try to keep everyone in a positive state of mind and don’t make a big fuss about food rejection. Be patient and try introducing the food again at another time.

When introducing a rejected food for another try—or any food at all—start with a very tiny portion. Your baby may initially look at it, feel it, or just smell it. This is all part of the learning process. Some children reject all foods of a certain texture, so it may help to combine a soft food with a chewy food. The color and attractiveness of food influences appetites as well.

Mix the colors of vegetables to make them more appealing, for example, by combining small pieces of cauliflower, broccoli, and yellow squash. Most of all, have fun! If you’re enjoying the experience, your baby is certain to as well.

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PeachBananaPuree

Peach and Banana Whip (Recommended for babies at seven months)

Peaches can have either a white or yellow flesh; those with white flesh tend to be sweeter and less acidic. Either variety will work, though, as long as they’re ripe.

  • 1 small ripe peach
  • 2 tablespoons (28 g) mashed, ripe banana
  • 1 tablespoon (15 ml) breast milk or formula

MICROWAVE METHOD: Halve and pit the peach. Place it cut sides down on a microwave on high 1 minute. When cool enough to handle, remove the skin. Puree the peace and banana in a blender. Remove and whisk in the breast milk or formula with a fork.

YIELD: 3 baby servings, 2 heaping tablespoons (30 to 40 g) each

EACH SERVING CONTAINS: 31.9 calories; 0.4 g total fat; 0.1 grams saturated fat; 0.7 mg cholesterol; 1.0 mg sodium; 7.5 g carbohydrates; 0.9 g dietary fiber; 0.5 g protein; 2.1 mg calcium; 0.2 mg iron, 116.9 IU vitamin A; and 4.1 mg vitamin C.


Best Homemade Baby FoodThe Top of Its Class!

The Best Homemade Baby Food on the Planet was nominated for the 2012 International Association of Culinary Professionals annual Cookbook Awards competition. Considered the gold standard among cookbook awards and widely lauded as the most selective in the industry, the IACP has been presenting its cookbook awards for more than 25 years to promote quality and creativity in culinary writing and publishing. Past nominees include Julia Child, Mark Bittman, and Thomas Keller, among others.

Food Made with Love Is Food You Can Trust!

Preparing simple, homemade food in the comfort of your own kitchen is one of the greatest gifts you can give your little one. Not only does it allow you to nourish your child with the most pure and wholesome ingredients, but it also gives you the peace of mind of knowing what has gone into every bite your baby takes.

Full of recipes to suit every age and stage—from six months all the way to twenty-three months—The Best Homemade Baby Food on the Planet shows you how simple and easy it is to prepare food your baby will go absolutely ga-ga for. From quick purées like Mighty Tasty Blueberry and Pear Mash and No-Cook Prune Purée, to new and nourishing meals like Sweet Omelet Surprise and Finger-Lickin’ Good Lentils and Potato with Cheese, you’ll find it a breeze to prepare any and all of the recipes you and your little one fancy.

And to make things even more easy-peasy, you’ll find each recipe also contains:

  • Two methods for preparation-stovetop or microwave-wherever applicable, so you can whip up recipes in whatever time you have. Many microwave options make it possible for meals to be made in less than 10 minutes.
  • An easy-to-spot snowflake icon on all recipes suitable for freezing, so you can make baby’s meals at your convenience, or in batches, to save time and money.
  • A complete nutritional analysis, so you can be sure you’re giving your child the best possible start.

Make your own super-delicious, super-nutritious homemade baby food today—it’s guaranteed to be the best thing that’s ever crossed the high chair!

 

The Benefits of Getting Nutrition from a Variety of (Plant-Based) Sources

A famous British rock band once sang that they got by with a little help from their friends.

We don’t know if ultramarathoner Matt Frazier is a fan of the Beatles, but we do know that he takes the concept of friendship to heart in his book. “No Meat Athlete,” a how-to guide for competing as an athlete on a plant-based diet.

In addition to his considerable first-hand knowledge of being a plant-fueled athlete, Frazier brings in a series of outside experts to provide invaluable background information that is crucial for any athlete who is thinking about foregoing meat.

The following excerpt from “No Meat Athlete” is written by Matthew Ruscigno, MPH, RD, a vegan who has served as  chairman of the Vegetarian Nutrition Practice Group of the Academy of Nutrition and Dietetics. Here is what Ruscigno has to say about the benefits of getting nutrition from a variety of plant-based sources.

“Plant-based whole foods are incredibly rich sources of the vitamins and minerals we need. Traditional nutrition information assumes that people eat only small amounts of fresh fruits, vegetables, or whole grains. In plant-based nutrition, the emphasis is on variety and significant amounts of these nutrient dense foods. This variety is beneficial for our taste buds and is the basis of a solid nutrition plan that will meet your needs.

As you learn more about plant-based nutrition, consider the following key points:

1. You absorb more nutrients when you consume them in smaller amounts.

Your body is not an empty bucket that collects extra nutrients. It only absorbs and uses the nutrients that it needs at the time; if you eat more than needed, your body discards them. For example, if you take an 18 mg iron supplement all at once, it will be poorly absorbed. Iron absorption is highest when only small amounts are consumed at one time. This is true for most nutrients.

2. When you have variety in your diet, you have more opportunities to get the nutrients you need.

The average person’s diet has very little variety. When you eat only a few types of foods, you have fewer opportunities to get the nutrients you need. In plant-based nutrition, the emphasis is on variety because there are so many nutrient-dense plant foods.

For example, what if you don’t want to consume dairy products? Does that mean you’ll be lacking in calcium? Of course not. You can get calcium from kale, broccoli, collard greens, and tofu, among other foods. Don’t like leafy greens? Then there’s soymilk. Don’t like soymilk? Try almond milk. Once you open the door to variety, your opportunities to get the nutrients you need are near limitless.

3. A varied diet acts as insurance against nutritional deficiency.

On one hand, if you eat the same ten foods day after day, week after week, there’s a chance you’ll eventually become deficient in a certain amino acid, vitamin, or nutrient that happens to be lacking from that small selection of foods. On the other hand, if you eat a huge variety of whole foods each week, it’s far less likely that you’ll be missing any specific nutrient for long.”


 

NoMeatAthleteCombining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author, popular blogger, and 100-mile ultramarathoner Matt Frazier will show you that there are many benefits to embracing a meat-free athletic lifestyle, including:

- Weight loss, which often leads to increased speed

- Easier digestion and faster recovery after workouts

- Improved energy levels to help with not just athletic performance but your day-to-day life

- Reduced impact on the planet

Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need – using the power of habit to make those changes last – and offers up menu plans for high performance, endurance, and recovery. Once you’ve mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way.

How to Make Better Meat Choices When You Eat

Someone once said to us that when it comes to healthy eating, it’s more about the quality of what you eat than the quantity. If you decide to cut back on portions, it won’t have as much of an effect if you continuing to eat unhealthy food, just in smaller amounts.

A more practical approach may be to change the types of food that you are eating in addition to cutting portion size, if weight loss is your goal.

To get you started on the pursuits of higher quality meats, here is a great excerpt on eating better cuts and types of meat, from Dr. Scott Isaac’s book, “Beat Overeating Now.”

If you are used to eating meat, it is unrealistic to completely stop eating it. You can reduce the amount of unhealthy fat you eat by following a few simple guidelines:

  • Choose the healthiest cuts of meat
    • Beef: Flank steak, top sirloin, bottom round steak, eye of round steak, sirloin tip side steak, and tenderloin
    • Lamb: lean chops, roasts
    • Pork: Tenderloin, roasts
    • Chicken and turkey: breast
  • Don’t eat meat with a marble-like texture or “prime” grade, which indicates a high amount of fat
  • Try healthier “free range” or grass fed instead of higher fat corn-fed beef
  • Trim all visible fat before cooking
  • Grill, broil, or bake and remove drippings
  • Have the butcher custom grind a healthy, lower fat cut of beef. Don’t use prepackaged ground beef. Even “low-fat” preground ground beef is much higher in fat than if you have it ground yourself
  • Try low fat “alternative” red meat, such as bison, elk or ostrich
  • Try seafood instead of meat, or try “surf and turf” by cutting the meat portion in half and adding a broiled lobster tail or some steamed shrimp
  • Use ground chicken or turkey breast, instead of the regular variety, which contains some dark meat and skin

Beat Overeating NowBeat Overeating Now! provides a step-by-step plan for fixing appetite controls while working with your body’s natural hunger and weight loss hormones to beat overeating easily and permanently.

Written by Dr. Scott Isaacs, one of the leading weight loss experts in the country, Beat Overeating Now! will help you take control of your appetite, your weight, and your life. His work is supported by the latest research on what really controls our appetites—a network of various hormones and chemical messengers that control hunger, satiety, metabolism, and weight gain.

Dr. Scott Isaacs is on the faculty of Emory University School of Medicine and is considered one of the leading weight loss experts in the country. He was referenced several times in Jillian Michael’s NYT bestselling book Master Your Metabolism.

He has been profiled on CNNHealth.com and WebMD.com, and has been featured in countless national publications including Ladies Home Journal, Better Homes and Gardens, Fitness, Shape, Men’s Health, Good Housekeeping, Glamour, Prevention, Women’s World, and First. He has provided expert commentary on CNN Health and National Public Radio.

He has received a research grant from the National Institutes of Health for his work on endocrinology and metabolism and won an award from the American College of Physicians for his research on diabetes and obesity. He is the author of The Leptin Boost Diet and Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism. He lives in Atlanta, GA. http://www.intelligenthealthcenter.com

 

Does Size Matter? When It Comes to Lipstick, You Bet It Does…

Did you know that the size of your lips has a lot to do with what shades of lipstick you should wear? Do you know what type of lipstick will almost always make you look older, and what shades will make you look young and vibrant?

Here is a great guide to lipstick from makeup artist extraordinaire Robert Jones, taken from his book “Makeup Makeovers Beauty Bible.”

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“When it comes to choosing a lip color, size definitely matters. If you have full, beautiful lips, you can wear darker shades as long as they complement your skin tone.

Wear lighter shades of lip color on thin lips to make them look fuller.

If your skin is fair, choose warm pinks and corals or a soft nude color with a peachy undertone. For medium complexions, looks for shades with a bit more depth. (Remember, the darker your natural lip color, the darker you can go with your lip color and still look natural and youthful).

For medium skin tones, try a deeper rose or light apricot or a nude color with a rich apricot undertone. Olive-toned skin is most flattered by rich, tawny shades, soft raisins, and a nude with rich caramel undertone.

Bronze skin definitely benefits from shades with a bit of brown in them. Choose shades such as rich raisin, tawny coffee, or a nude with a dark golden beige undertone. Ebony skin needs richer color choices: a deep walnut, rich plums, and a nude with dark ginger-toned brown (because your skin color is so deep).

You’ll notice that I mentioned nude lip shades for every skin tone. Everyone can wear a soft nude lip color, but by nude, I do not mean colorless. Nude means soft and subtle (kissable). Nude lipstick should never be lighter than your skin. Avoid shades with a white undertone—instead choose golden, peachy, or pink-tinged hues (for ivory/beige).

The perfect nude can be hard to find, so don’t be afraid to try on multiple shades, until you find the perfect shade. Always finish with a gloss (glossy nude lips are always more youthful than matte).

Here are two more things to remember: dark lip colors age you faster than any other makeup product. And warmer, more colorful lipstick choices always make you appear younger, because they bring out the warm tones in your skin and add life to your face.

So lighten up and have fun with your lip color! The beauty of wearing lipstick is that it adds life to your face and makes it appear more healthy and alive.”


 

MakeupMakeovers_BeautyBibleForget extreme makeovers!  Robert Jones, makeup artist extraordinaire, outlines step-by-step how even the ugliest duckling can become a swan—with makeup alone! In hundreds of awe-inspiring before-and-after photos, Robert makes it easy for any woman to achieve true beauty in this book, which has become the definitive encyclopedia on the subject. Unlike most makeup books that focus on celebrities or the already-glamorous, this book shows every woman how to be her most beautiful. No matter what your age, skin tone, or profile, Robert can show you simple techniques that camouflage flaws and highlight each woman’s unique beauty. Best of all, it’s EASY! Even if you’ve never worn makeup before, you can learn how to bring out your best in just a few minutes.

Makeup Makeovers Beauty Bible is also a full-color guide to applying wedding makeup, with countless stunning before-and-after pictures of regular women throughout. It is highly instructional and does not just show model perfect women, instead it focuses on the girl next door, your best friend and you. Every woman can be beautiful on her wedding day, no matter what her age or ethnic background, with Robert’s makeup techniques. It features special makeup techniques for morning, midday, afternoon and evening weddings; because with each time of day you will photograph differently and as we all know one of the most important things to think about is how you will photograph. There are also chapters on more makeup tricks for wedding photos, and, of course, makeup for bridesmaids and matrons of honor.

Keep Your Cool with Your Kids – Learn the Orange Rhino’s Techniques

Are you a stressed and tired parent? Of course you are. Who isn’t? It’s part of being a parent, right? Nobody likes yelling at their kids, but it can be hard to keep your emotions bottled up all day and you have no time to explode. What’s a loving parent like you to do?

Luckily, we have great news for you. “Yell Less Love More” by Sheila McCraith instructs you how to keep your cool with your kids when they break out in questionable and sometimes unnecessary tears and tantrums.

If this entices you more, this book was featured in People Magazine. A great and helpful article showing you the five tips to help you stay calm and collected during a tantrum. A fantastically helpful sneak peek.

Join the movement and learn how to be the happy and calm orange rhino we know you can be. Print this cutout to hang on your fridge. It’s a great way to remind you what a cool and collected parent you are.

 

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Yell Less Love More” by Sheila McCraith is available to buy on 10/15/2014 (but you can always pre-order).

 

  The Rhino: A naturally calm animal that charges when provoked.

The Orange Rhino: A person that parents with warmth and determination and who doesn’t charge with words when angry, impatient, or simply in a bad mood.

Do you often find yourself losing your cool and yelling at your kids? It happens to us all, but it doesn’t have to. With Yell Less, Love More you’ll learn practical, simple solutions to keep you focused on loving more and yelling less, no matter what the circumstance. It is possible to change and enjoy a calmer life because of it! Take the Orange Rhino 30-day challenge to yell less. In this guidebook to happier parenting, author Sheila McCraith shares daily thoughts, tips, and motivational personal stories to help you toss out the screams and welcome in the peace. Whether you have one child or twenty (or one you still yell at who is twenty), strengthen your relationships and maybe even laugh a little more–by taking the challenge today.

About Sheila McCraith:

Sheila McCraith, also known as The Orange Rhino® (www.theorangerhino.com), is a mom to four boys, all under the age of 7. In January 2012, after her handyman caught her screaming at her boys, she made a promise that she would go 365 days straight without yelling at her kids. To chronicle her progress, keep herself accountable, and find support, Sheila launched her blog, The Orange Rhino Challenge®, shortly after her promise was made. She successfully met her goal in 2013 and continues to work everyday at yelling less and loving more.

Sheila has been featured in Parents magazine, where she was the 2013 winner of “Blog Most Likely to Help You Achieve a Goal” and her article “10 Things I Learned When I Stopped Yelling at My Kids” instantly became a viral hit on The Huffington Post. She has also been featured on Babycenter.com, Mothering.com, Everydayfamily.com, Allparenting.com, Families.com, and more.