Strawberry Chia Smoothie
This recipe is a quick and healthy start to your day.
1/2 cup almond milk
1/2 cup kefir, plain
1 cup strawberries, frozen
2 tsp soaked chia seeds
Add ingredients into blender. Blend until smooth. Enjoy!
Monday, March 26, 2012
Tuesday, March 13, 2012
Being Green on St. Patrick’s Day
St. Patrick's Day is just around the corner. On March 17th of every year, everything from as far as the eye can see will be shrouded in a tint of green. Hair, food, clothing....you name it, and it will be green. But have you ever thought about celebrating the holiday "being green"? Meaning, we can still celebrate the holiday, but on a more eco-friendly manner.
Since the number 7 seems to be a "lucky" number, here are seven suggestions for families to observe the holiday that keeps within your healthy lifestyle.
Wear Green!
You can still wear something that is a shade of green. If you truly want to be "green", wear clothing that is made from organic or sustainable sources.
Decorate Naturally
Instead of decorating the house in items, such as balloons and streamers that you are going to throw in the trash after the day is done, opt for more natural decor. Bring the outdoors in by surrounding yourself with eye-popping plants in various colors of green. Basil, mint, ferns, and even shamrock plants, called oxalis, can be dispersed around the house. Place a wooden bowl filled with green apples on the kitchen table as a centerpiece. Surround candles with green lentils.
Plan an Irish Inspired Meal
If it is too much trouble to make three meals that are inspired by the Green Isles, plan just one. For breakfast, serve Irish tea, organic eggs with Irish butter, and skillet potatoes. For lunch, eat your greens. A big salad filled with spinach, various lettuces, broccoli, snap peas, and anything else green should do the trick. Once everyone is home for dinner, serve up some corned beef and cabbage, or Irish stew with Irish soda bread. Did you know that in rural Ireland, it was common to make bread using baking soda rather than yeast? If you want to make authentic Irish soda bread, find a recipe online that uses only four ingredients.......flour, baking soda, salt, and buttermilk.
I was in search of a kid-friendly dessert without that added artificial colors and found a lovely cupcake called Lucky Vanilla Cupcakes from blog, Sprinkle Bakes. My family loves pistachios, and the little, chocolate horseshoe decorating the top of the cupcake is simple, yet celebratory of the holiday.
If You are Going Use Dye, Use Dye from Natural Sources
Every time I see a food item that is brightly, neon colored, I cringe. We have become a nation of people that are so used to our food being glaringly colored, that we don't twice about what is in that color. I have fallen victim in years past to putting drops of green food coloring in my child's milk for St. Patty's day; we all have....but not anymore. These food dyes are not found naturally. They are made using petroleum (yes, I said it....just like the stuff we fill our cars with) and are banned in many other countries due to the increased risk of cancer, behavioral problems such as ADHD, asthma, and other conditions. Companies like India Tree and Chocolate Craft Kits produces food dyes that are derived from plant extracts, so you can still have a bit of color.
Celebrate the Day in Music and Books
When my children were younger, I would go on-line to my local library's website and request books relating to the holiday. It's free, and my kids would get excited to see the basket full of books in the living room for Mom and Dad to read to them at bedtime. They always liked the books with stories about leprechauns behaving mischievously.
Fill your house with Irish music. Again...check out the CDs at the library that will provide your house with hours of Celtic melodies.
Have Fun With the Kids Doing Easy, Economical Activities
You can pretend that a leprechaun lost his gold in the house and hide coins for the children to find
Talk to your children about the colors of the rainbow and build a "healthy" rainbow using fruits such as strawberries, blueberries, pineapples, oranges, kiwi, and grapes. For clouds, you can use homemade whipped cream
Dance to Irish music
Make "green" goop. Dissolve a couple of drops of natural food coloring in 2 cups of water. Add 6 cups of cornstarch and stir. The kids can spend hours playing with this stuff!
Go outside and look for four leaf clover.
Cut a green pepper and use the edge to dip into non-toxic green paint to make "shamrocks". Display the artwork as part of your St. Patrick's Day decor.
Go See a Parade
Many cities around the United States celebrate the holiday by having a St. Patrick's Day parade.
There are many of things you can do to fill your day with Irish inspired activities that are economical and eco-friendly. Happy St. Patrick's Day!
Since the number 7 seems to be a "lucky" number, here are seven suggestions for families to observe the holiday that keeps within your healthy lifestyle.
Wear Green!
You can still wear something that is a shade of green. If you truly want to be "green", wear clothing that is made from organic or sustainable sources.
Decorate Naturally
Instead of decorating the house in items, such as balloons and streamers that you are going to throw in the trash after the day is done, opt for more natural decor. Bring the outdoors in by surrounding yourself with eye-popping plants in various colors of green. Basil, mint, ferns, and even shamrock plants, called oxalis, can be dispersed around the house. Place a wooden bowl filled with green apples on the kitchen table as a centerpiece. Surround candles with green lentils.
Plan an Irish Inspired Meal
If it is too much trouble to make three meals that are inspired by the Green Isles, plan just one. For breakfast, serve Irish tea, organic eggs with Irish butter, and skillet potatoes. For lunch, eat your greens. A big salad filled with spinach, various lettuces, broccoli, snap peas, and anything else green should do the trick. Once everyone is home for dinner, serve up some corned beef and cabbage, or Irish stew with Irish soda bread. Did you know that in rural Ireland, it was common to make bread using baking soda rather than yeast? If you want to make authentic Irish soda bread, find a recipe online that uses only four ingredients.......flour, baking soda, salt, and buttermilk.
I was in search of a kid-friendly dessert without that added artificial colors and found a lovely cupcake called Lucky Vanilla Cupcakes from blog, Sprinkle Bakes. My family loves pistachios, and the little, chocolate horseshoe decorating the top of the cupcake is simple, yet celebratory of the holiday.
If You are Going Use Dye, Use Dye from Natural Sources
Every time I see a food item that is brightly, neon colored, I cringe. We have become a nation of people that are so used to our food being glaringly colored, that we don't twice about what is in that color. I have fallen victim in years past to putting drops of green food coloring in my child's milk for St. Patty's day; we all have....but not anymore. These food dyes are not found naturally. They are made using petroleum (yes, I said it....just like the stuff we fill our cars with) and are banned in many other countries due to the increased risk of cancer, behavioral problems such as ADHD, asthma, and other conditions. Companies like India Tree and Chocolate Craft Kits produces food dyes that are derived from plant extracts, so you can still have a bit of color.
Celebrate the Day in Music and Books
When my children were younger, I would go on-line to my local library's website and request books relating to the holiday. It's free, and my kids would get excited to see the basket full of books in the living room for Mom and Dad to read to them at bedtime. They always liked the books with stories about leprechauns behaving mischievously.
Fill your house with Irish music. Again...check out the CDs at the library that will provide your house with hours of Celtic melodies.
Have Fun With the Kids Doing Easy, Economical Activities
You can pretend that a leprechaun lost his gold in the house and hide coins for the children to find
Talk to your children about the colors of the rainbow and build a "healthy" rainbow using fruits such as strawberries, blueberries, pineapples, oranges, kiwi, and grapes. For clouds, you can use homemade whipped cream
Dance to Irish music
Make "green" goop. Dissolve a couple of drops of natural food coloring in 2 cups of water. Add 6 cups of cornstarch and stir. The kids can spend hours playing with this stuff!
Go outside and look for four leaf clover.
Cut a green pepper and use the edge to dip into non-toxic green paint to make "shamrocks". Display the artwork as part of your St. Patrick's Day decor.
Go See a Parade
Many cities around the United States celebrate the holiday by having a St. Patrick's Day parade.
There are many of things you can do to fill your day with Irish inspired activities that are economical and eco-friendly. Happy St. Patrick's Day!
Thursday, February 2, 2012
CHEWY CHOCOLATE GRANOLA BITES
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| Photo by Lisa Fulsom |
While packing my children's lunches each day, I also include a mid-day snack their teachers allow them to eat in class. Their teachers request a healthy, messy-free snack that is quick to eat while the child is doing their schoolwork. Well, for a mom who tries not to purchase processed, individually wrapped snacks, I usually include oranges, sliced apples, grapes, nuts, sliced carrots, or celery sticks.
While researching new recipes, I found one by Green Living Expert and TV host, Sara Snow, in her book, Fresh Living. She named them Energy Sustaining Breakfast Bars, but I just call them chocolate granola bites because we don't eat them just for breakfast. These bars are very easy to make, packed with nutrition, and can be popped into a reusable container to have as a mid-day snack.
Chocolate Granola Bites (aka Energy Sustaining Breakfast Bars)
2 ½ cups old fashioned organic quick oats
½ cup ground flax seed
¼ cup organic dark cocoa powder
½ cup natural peanut butter
½ cup honey (preferably local)
½ spirulina (blue green algae rich in antioxidants-found in a supplement section of any natural food store)
½ to 1 cup hot water
Stir ingredients together. Line a loaf pan with parchment paper. Add mixture into loaf pan and press it evenly into the pan. Place in freezer. Once frozen, cut into bite-sized squares. Keep in freezer or fridge.
Sunday, January 8, 2012
How to Save Money Buying Healthy Food
et's
Let's be honest. I love Whole Foods. From the neatly lined produce to the wonderful scent that envelops you when you walk through the doors, I love every moment I am in the store. I ask for Whole Foods gift cards when family ask me what I would like for my birthday or Christmas gifts. And to be honest, I have even checked their job openings to see if there would be an opportunity for me to work there. I am currently a stay at home mom, but my youngest will be heading off to middle school next year, so I thought I would eventually find a part time job to keep me busy during the day. Their motto to support the earth and its people speaks volumes to me. But I digress…..because my feelings for Whole Foods never used to be like that.
A few years ago was when I began researching the food industry and realized that I have to take the health of myself and my family into my own hands, I knew I could walk into Whole Foods and feel safe. I was safe from the chemical preservatives with acronym names like MSG, BHA and BHT; safe from artificial colors that make everything it touches look like a Technicolor dream; and safe knowing many of the companies that make the kind of food within this store's walls also practice ecological responsibility. But every time I walked into the store, I would walk out angry. I was angry because I knew this was the food that I needed to feed my family, but I couldn't afford it.
But then I came across a workshop at my local Whole Foods store that taught consumers how to save money shopping at Whole Foods. How could this be? Are they showing me how to spend less money in their store? Well, I signed up promptly, called my best friend and invited her to attend with me. The class was taught by Jennifer Windler. Her blog, www.healthylifedeals.com , spotlights deals for Whole Foods, Trader Joes, Target, and local stores in the St. Louis area, as well and notifying you of online deals and coupons. During the 2-hour class, we learned so many things from her, such as:
Jennifer has gained quite a following, too. She has over 2000 followers on Facebook, and she has been a guest many times on local news and radio stations teaching us how to save money while still eating healthy. So the next time you think you can't walk into a health food store because it is too expensive, think again. The knowledge she has given me has allowed me to feed my family very healthy foods on a budget. So not only are we healthier physically, we are now healthier financially.
If you are in the St. Louis area, be sure to check out the Whole Food's (in Town and Country) website at http://wholefoodsmarket.com/stores/townandcountry/ to see when Jennifer is scheduled to teach another class about couponing. It is worth every penny!
Let's be honest. I love Whole Foods. From the neatly lined produce to the wonderful scent that envelops you when you walk through the doors, I love every moment I am in the store. I ask for Whole Foods gift cards when family ask me what I would like for my birthday or Christmas gifts. And to be honest, I have even checked their job openings to see if there would be an opportunity for me to work there. I am currently a stay at home mom, but my youngest will be heading off to middle school next year, so I thought I would eventually find a part time job to keep me busy during the day. Their motto to support the earth and its people speaks volumes to me. But I digress…..because my feelings for Whole Foods never used to be like that.
A few years ago was when I began researching the food industry and realized that I have to take the health of myself and my family into my own hands, I knew I could walk into Whole Foods and feel safe. I was safe from the chemical preservatives with acronym names like MSG, BHA and BHT; safe from artificial colors that make everything it touches look like a Technicolor dream; and safe knowing many of the companies that make the kind of food within this store's walls also practice ecological responsibility. But every time I walked into the store, I would walk out angry. I was angry because I knew this was the food that I needed to feed my family, but I couldn't afford it.
But then I came across a workshop at my local Whole Foods store that taught consumers how to save money shopping at Whole Foods. How could this be? Are they showing me how to spend less money in their store? Well, I signed up promptly, called my best friend and invited her to attend with me. The class was taught by Jennifer Windler. Her blog, www.healthylifedeals.com , spotlights deals for Whole Foods, Trader Joes, Target, and local stores in the St. Louis area, as well and notifying you of online deals and coupons. During the 2-hour class, we learned so many things from her, such as:
- Understanding coupon lingo.
- How to save money at Whole Foods even if you didn't have coupons
- Where to find healthy coupons
- How to organize the newly found coupons
- And to know when and how to use coupons
Jennifer has gained quite a following, too. She has over 2000 followers on Facebook, and she has been a guest many times on local news and radio stations teaching us how to save money while still eating healthy. So the next time you think you can't walk into a health food store because it is too expensive, think again. The knowledge she has given me has allowed me to feed my family very healthy foods on a budget. So not only are we healthier physically, we are now healthier financially.
If you are in the St. Louis area, be sure to check out the Whole Food's (in Town and Country) website at http://wholefoodsmarket.com/stores/townandcountry/ to see when Jennifer is scheduled to teach another class about couponing. It is worth every penny!
Thursday, December 1, 2011
Advent Calendars
Today is December 1st, and my 12 year-old son has already opened his first gift from his Advent calendar—it said, "Pick one song to download from iTunes© at Mom's expense" . He thought that was pretty cool! And yes, he downloaded the song before heading off to school, so he could listen to it on the bus.Advent calendars have been used for hundreds of years to count down or celebrate the days of Advent until Christmas. I began using Advent calendars to help my children visually see how many days there were until Christmas; otherwise I would get the proverbial “how many more days until Christmas?” question on a daily basis starting on the day after Thanksgiving. Advent calendars come in all shapes and sizes; some are fancy, while others are simple. You can find them at stores to buy, or you can make your own.
When I began making the yearly countdown calendar, I wanted something that would be fun for the kids, but not break the bank. Getting treats every day is wonderful for the child, but not so much on Mom’s pocketbook! So I planned free and low-cost activities to do during the season. In addition to the trinkets and activities, I wanted my children to understand the importance of giving to others.
The problem I am encountering this year is that my children are getting older, and a trinket found in an envelope is not as exciting as it was in years past. Let’s face it….as much as I want my children to stay little, they are growing up. And in a blink of an eye, I am realizing we are spending less time as a family because they want to spend time with friends. And before I know it, they will be driving and working and family time will be put on the backburner.
How do you make a calendar for tweens or teens that would get them looking forward to the holiday and at the same time be able to provide family time? I chose to make a calendar that included items such as activities that we could do as a family, volunteer opportunities, and treats interspersed throughout. And when a treat is given.....I make them go find it, either in their stocking or under the tree. If something was planned for a particular day, such as celebrating Christmas with extended members of the family, I would incorporate that into the calendar as well. With a little creativity, some paper, ribbon, and clothes pins, you can make an Advent calendar for your family within one or two hours. Here are some ideas that are in my children’s Advent calendar. Instead of just listing the activity in the card for each day, I included wording to make it fun or have them figure out what to expect that day.
For example:
· “What is a winter holiday without ice? Let’s go ice skating today.”
· “We are blessed with a wonderful life. Let’s bless others by going to buy toys for children who are in need.”
· “Tonight is a night of lights and hot cocoa. Be sure to wear your PJs.” (We are going to look at Christmas lights.)
· “The Tooth Fairy did not come last night, but there is some money under your pillow.” (Chocolate coins)
· “How many words can you make out of Merry Christmas? Let’s try to see after dinner”
· “Pick one download from iTunes© on Mom’s expense.”
· “Pancakes, bacon, and eggs oh my! Put on your PJs because we are having breakfast for dinner.”
· “Surprises are fun. Go find one in your stocking.”
· “St. Nick made a vist. Enjoy your gift.”
· “Our pets want to celebrate too, and some are in need of supplies. Let’s make dogs treats, collect items for our furry friends, and donate them to a shelter.”
· Today, it’s all about cookies, cousins, and gingerbread houses. Today is the Cousin Cookie Bake.”
Be creative and have fun with it. Merry Christmas!
Thursday, October 27, 2011
Healthy Lunches for Halloween
Halloween is here, and so is the candy. It is the time when pounds of neon-colored, sugar laden, artificially flavored, fun-sized pieces march their way into our house like a parade of villians. As much as I hate having it in our home, I want my children to enjoy the holiday, and partake in some of the sugary goodness. This is what being a kid is all about, right? Although my kids eat healthy lunches every day, I kick it up a notch during the week leading up to Halloween by adding a bit of creepiness synonymous to the holiday.
Many healthy foods can be renamed to resemble gross and creepy things perfect for the upcoming ghoulish and scary holiday. For example, red grapes can become "purple people eater eyeballs" or crackers that have flax seeds in them become "bug encrusted crackers". Fangs, anyone? I pack slivered almonds to match that description. Have fun with it. A little imagination goes a long way. You just need to make sure your children can stomach some of the descriptions of the food; otherwise they won't eat it!
Here are some of the lunches that I made for my daughter. Once the lunch is packed, I add a themed cloth napkin, a menu of what is in her lunch, and a daily joke that she can use when she goes trick or treating. At the end of the day, my husband asks her what the joke of the day is, and she is happy to share what silly joke she found in her lunchbox. Unfortunately, my son, who is a middle-schooler, has reached the "I refuse to take a themed lunch to school" attitude, so I add items such meringue bones in his lunch.
Lunch # 1: Tombstone Turkey Sandwich, Little Brains (cauliflower) with dressing, Cyclops's Eyes (kiwi).
Lunch #2: Bat wings (blue corn chips) and blood dip (salsa), apple bites (apples with slivered almonds),"booberry" yogurt, and skeleton heads (white chocolate).
Lunch #3: A "Hoot and a Holler" Owl Sandwich, bat teeth (raw sunflower seeds), Frankenstein skin (roasted seaweed), and Dracula's vitamins (pomegranate seeds).
Many healthy foods can be renamed to resemble gross and creepy things perfect for the upcoming ghoulish and scary holiday. For example, red grapes can become "purple people eater eyeballs" or crackers that have flax seeds in them become "bug encrusted crackers". Fangs, anyone? I pack slivered almonds to match that description. Have fun with it. A little imagination goes a long way. You just need to make sure your children can stomach some of the descriptions of the food; otherwise they won't eat it!
Here are some of the lunches that I made for my daughter. Once the lunch is packed, I add a themed cloth napkin, a menu of what is in her lunch, and a daily joke that she can use when she goes trick or treating. At the end of the day, my husband asks her what the joke of the day is, and she is happy to share what silly joke she found in her lunchbox. Unfortunately, my son, who is a middle-schooler, has reached the "I refuse to take a themed lunch to school" attitude, so I add items such meringue bones in his lunch.
Lunch # 1: Tombstone Turkey Sandwich, Little Brains (cauliflower) with dressing, Cyclops's Eyes (kiwi).
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| Photo by Lisa Fulsom |
Lunch #2: Bat wings (blue corn chips) and blood dip (salsa), apple bites (apples with slivered almonds),"booberry" yogurt, and skeleton heads (white chocolate).
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| Photo by Lisa Fulsom |
Lunch #3: A "Hoot and a Holler" Owl Sandwich, bat teeth (raw sunflower seeds), Frankenstein skin (roasted seaweed), and Dracula's vitamins (pomegranate seeds).
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| Photo By Lisa Fulsom |
Lunch #4: PB & J Bones (used all natural pb and organic grape jelly), a "pear" of ghosts, monster toes (cinnamon pecans), and meringue bones (http://lifeasahealthymom.blogspot.com/2011/10/meringue-bones.html)
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| Photo by Lisa Fulsom |
With a little planning, you can create a fun, creepy healthy lunch for your little goblins! Happy Halloween!
Wednesday, October 26, 2011
Meringue Bones
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| Photo by Lisa Fulsom |
I make these edible "bones" during the Halloween season for my children. It's inevitable that kids are going to eat candy on Halloween, so I try to provide them fun snacks prior to the holiday that keep with the Halloween theme, but are free of preservatives and artificial colors and flavors. I feel they will get enough of that stuff on October 31st.
Brittle Meringue Bones
(featured inside the book Eerie Elegance)
3 large egg whites
1/4 tsp. cream of tartar
1/8 tsp. salt
2/3 cup white sugar
1/2 tsp. vanilla
cocoa for dusting
Preheat oven to 200F. Line cookie sheet with brown paper bag or parchment. In a medium sized bowl at high speed, beat egg whites, cream of tartar and salt till fluffy. Gradually beat in sugar. Add vanilla.
(featured inside the book Eerie Elegance)
3 large egg whites
1/4 tsp. cream of tartar
1/8 tsp. salt
2/3 cup white sugar
1/2 tsp. vanilla
cocoa for dusting
Preheat oven to 200F. Line cookie sheet with brown paper bag or parchment. In a medium sized bowl at high speed, beat egg whites, cream of tartar and salt till fluffy. Gradually beat in sugar. Add vanilla.
Place in pastry bag fitted with a medium plain piping tip. Pipe 3" bone shapes onto parchment or brown paper bag. Bake 1 hour until set. Turn off oven, dry in oven 1 hour. Sprinkle cocoa on top to resemble "dirt". Be sure to store in airtight containers or they will become soggy. Makes 4 to 5 dozen small finger-sized bones.
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