Happy Summer!

Today, marks National Trail Day!  Time to GET OUTSIDE!  What a great time of year to explore the outdoors, breathe in clean air and get some exercise.  Then head back home and fire up the grill to try out this yummy recipe. I got it out of our local newspaper.  It is so good and fresh! You've got to try it!

Carne Asada with Confetti Salsa
Serves 6
For the Meat:
2 pounds organic sirloin tips
2 Tbsp. of lime juice
1 tsp. salt
2 Tbsp. Worcestershire Sauce
2 Tbsp. Olive Oil
1 tsp. black pepper
3 cloves of garlic, smashed and chopped
For the Salsa:
1 yellow bell pepper, cored and diced
3 tomatillos, diced
1 avocado, pitted and diced
1 mango, pitted and diced
1 large tomato, seeded and diced
1/2 red onion, diced
1 chipotle pepper in adobo sauce, minced
1/2 to 1 Tbsp. adobo sauce (depending on desired heat)
1 garlic clove, minced
3 Tbsp. lime juice
1/2 cup of chopped cilantro

~Combine the sirloin tips with the following 6 ingredients and seal in a ziploc bag, shaking to coat meat.  Refrigerate for 2 hours.  Meanwhile, in a large bowl combine the bell pepper, tomatillos, avocado, mango, tomato, red onion, chipotle, adobo sauce, garlic, lime juice and cilantro.  Stir well, then season with salt and black pepper.  Refrigerate until 30 min before serving. Let warm to room temperature before serving. When ready to cook the steak, heat a grill to high.  Drain the meat, discarding the marinade. Sear on the grill, about 4 minutes per side for medium-rare. Serve with the confetti salsa, spooned on top.

Try this along with a salad, chips and salsa and our own version of Sangria!

Sangria
1/2 bottle of red wine, 2 cups of orange juice, 2 cans of Hansen's Mandarin Lime Soda or another type of sweetened spritzer and a sliced orange.  Place all in a pitcher, top with ice and serve.
Cheers to Summer!
Enjoy!

Celebrate Earth Day with Green Cleaners

Happy Earth Day!

I hope you are enjoying this beautiful Spring. About six years ago, I began using Shaklee's Get Clean Line of Household products.  They are amazing and in celebration of Earth Day, I want to highlight Shaklee's official EARTH DAY product - Basic-H. Basic H2 is one of Shaklee's pioneer products from over 50+ years ago.  It is super concentrated and has TONS of uses - see below.
Some of our favorites.... mix 2 drops to make a window and mirror cleaner, 1/4 teas. for an all purpose cleaner, & degreaser (2 tsp.) Pre-spotter for our laundry, one spray in tub before a bath (no ring left), insect repellant, fertilizer for our lawn, wall cleaner, carpet cleaner, hard wood floor cleaner, plant food, fruit and vegetable wash, removes grease spots from driveway, etc. etc...

And it is SAFE for YOU, your HOME and the PLANET!! Your kids can use it and clean FOR YOU! :)
Shaklee is offering an Earth Day Special for brand new members- a free membership with ANY order until April 30th.
Here is the low-down on Basic H:
PHOSPHATE-FREE
100% Organic
Non-Toxic
Biodegradable
Not a Soap
Not a Detergent
NON-POLLUTING
Non-Toxic
Non-Irritating
Non-Magnetic
Non-Volatile

HOUSEHOLD USES
General Cleaning: Use 1½ teaspoon to quart of warm water. It cleans kitchen doors, woodwork, walls, ceilings, etc.
Appliances and Bathroom Fixtures: Use ¼ teaspoon to pint of water. It leaves refrigerators odor-free and sanitary. Great for bathroom tile!
Windows, Mirrors, All Glass: Use 1 – 2 drops in 4oz spray bottle. Wipe dry with paper towel. Do not use a lot of Basic-H or glass will smear.
Dishes: Use ½ teaspoon in the dishpan. Fill dirty pans with water, add ½ teaspoon Basic-H2 and let stand to loosen stuck particles.
Automatic Dishwashers: Use Shaklee Get Clean Dishpowder.
Floors: Use 1 tablespoon to a gallon of cold water, wring mop and wipe up dirt. Leaves floor shining.
Dusting: Squeeze sponge out of solution of ¼ teaspoon to pint of water. With almost dry sponge, wipe of dust, fingerprints, candy spots, etc. Or use spray bottle and clean cloth. Everything disappears from furniture, leaving wax finish beautifully bright and non-magnetic, making it unnecessary to dust as often.
Fruits and Vegetables: Use ¼ teaspoon to pint of water. Wash and rinse. It removes residues of poisonous sprays and grime of handling in transportation. Also removes grit from leafy vegetables.
Woolens, Silks, Nylons, All Fin Fabrics: Use ½ teaspoon to basin of water. For sp apply a drop or two directly on the spot and press in with thumb. Immerse garment in cold water solution of 1 teaspoon per gallon of water, let stand a few minutes, then rinse by squeezing water through and laying out to dry.
Spot Remover: Apply Basic-H2 directly on spotted area. Use a toothbrush or finger to rub Basic-H2 into area. Wipe off with damp cloth or rinse in basin of water (Coffee, lipstick, ink, grass, etc).
Frying Vats: Use ½ cup to 3 gallons of water. Boil for 5 minutes, stirring constantly. It dissipates stubborn crusts without damage to vats.
Concrete and Mortar Mix: Use ½ oz. to a gallon of water. Makes cement and mortar spread easier and smoother, set harder.
Knives: Use a few drops on cutting stone for sharpening knives. Keep moist and add as needed. Doesn’t clog stone, which is very important in sharpening tools. Stone rinses free of residue.
Phonograph Records: Use same solution as for glass. Clean with soft, dry cloth. It leaves no residual magnetism.
Wallpaper: Excellent in removing wallpaper.
Aquariums: Use 1 teaspoon per quart of water. Clean coral, rocks, entire aquarium with Basic-H2 solution. Rinse thoroughly.
Diapers: Use ¼ teaspoon of Basic-H2 and 1 teaspoon of Basic-G to pail of water. It eliminates odors in the washroom when diapers must stand.
Fish Odors: Use ½ tablespoon per quart of water. Basic-H2 cleaning solutions work wonders around boats, docks and other “fishy” places.
Boat Algae: Use ½ tablespoon to gallon of water.
Spray Snow or Poster Paint on Windows: Remove it with ¼ teaspoon to quart of warm water.
PERSONAL USES
Protecting Hands: Apply at full strength to hands for lasting protection as an industrial skin guard. It is great as invisible gloves before painting.
Cleaning Hands: Put a few drops in palm. Rub thoroughly over both hands and add a little water. Continue with usual washing action. Add a touch more water as needed and rinse. Removes tobacco stains, onion and garlic odors. Variation – mix ¼ Basic-H2 and ½ water in a 4 oz squeeze bottle.
Gum: Use full strength to remove gum from skin or carpeting.
Painting and Dyeing: Apply full strength to hands before painting or dyeing. Paint or dye will wash off easily. Be careful not to get Basic-H2 in eyes.
Shoe Cleaner: Use 1 drops on a wet cloth. It will not remove wax. Shine with dry cloth.
AUTOMOTIVE USES
Washing: Use ½ tablespoon to gallon of water. Wash small area at a time, and hose off. Wiping dry is not necessary. Wipe windshield, windows and chrome with paper towels after rinsing. Bugs and road grime float away.
Engines: Use ½ oz to one gallon water to clean engine. It will not affect paint, gaskets or insulating material. Best results can be achieved when the engine is hot for fastest drying of the ignition system.
Battery Terminals: Use ¼ teaspoon to pint of water. Spray on battery terminals, let soak for 2 minutes and clean with wire brush. Use full strength Basic-h on battery terminals to avoid corrosion or galvanic action.
Automobile Radiator: Use ½ tablespoon to radiator full of water or anti-freeze. This prevents rust.
MISCELLANEOUS USES
Air Filters: Use ¼ teaspoon to quart of warm water. Air filters are cleaned with excellent results, leaving them free of dirt, oil, or chemical residue.
Rose Bushes: Use ½ teaspoon to gallon of water. Spraying rose bushes will protect them from red spider and other diseases, and also fertilize them.
House Plants: Use a few drops in water. Water plants and they will flourish. Use to wipe down leaves also.
Green Lawns: Use 1 tablespoon to “ortho-type” bottle applicator full of water. This should let 2 gallons of water through applicator to spray on lawn like liquid fertilizer.
Outside Windows: Use ½ teaspoon to “ortho-type” bottle applicator full of water. This should let 2 gallons of water through applicator to spray on windows and screens.
Humidifiers: Use 1 or 2 drops in water to help prevent rust and scum.
Water Soluble Gum Tape: Use 2 to 3 drops in a 16 oz spray bottle, or tape dispenser with water tank.
ACCESSORIES
Toilet Bowl Cleaner: Fill toilet tank dispenser with Basic-H2. Place in toilet tank. It will automatically release a measured amount of Basic-H2 when you flush, to keep toilet bowl clean for months.
Basic-G : Can also be used in toilet tank dispenser full strength or diluted. Basic-G cleans with biodegradable agents while it disinfects and is even veridical when used as directed. Basic-G will deodorize bathroom areas, garbage cans and other areas where bacterial growth can cause unpleasant odors. Basic-G is concentrated for economy.
IMPORTANT THINGS TO REMEMBER!!
Basic-H2 is the most economical cleaner you can buy. One quart makes 192 gallons of cleaning solution by following directions.
Do Not Use More Than Recommended. A little goes a long way! Save $$!
Basic-H2 contains no acids, no alkalis, no kerosene or solvent, and has no offensive or detergent odor.
Basic-H2 has s pH factor of 6.5, right in the range of human skin.
Basic-H2 makes water many times wetter.
Basic-H2 is a fantastically versatile cleaner. The successor is soap!
Basic-H2 does not hinder bacterial action of septic tanks or cesspools.
DO NOT put fingers or foreign matter into Basic-H2 container. Large amounts of bacteria can cause degrading action and weaken your cleaner.
If a heavy-duty cleaner is required, use Scour Off
Ironing: A few drops in steam iron will keep the jets and interior clean.
Plumbing: Will keep pipes open and clean when used regularly. It emulsifies grease and can eliminate cleaning of grease traps.

Want to check it out? Click Here

Power Snacking

Hello and Happy Spring! The trees are blooming and the grass is turning green. With the warmth and longer days, we have found ourselves outside and more active. My kids have come in from playing hungrier than usual. Because I have read enough about the poor effects of refined sugars and flours on our bodies (and have certainly felt that slump in energy after consuming them) I am committed to providing some nutritious snack options. I call them power snacks! In fact, I read a great article on Smart Snacking in our local newspaper a couple of weeks ago.

"The number of adults and adolescents who snack and the frequency of our snacking have increased. With busy lives, 87% of us snack throughout the day and consume about a quarter of our calories from sugary beverages and snack foods.,,Whether you snack because you're busy, bored, stressed, want a pick-me-up or believe it's healtheir to eat mini-meals throughout the day, make those calories count toward your total for the day and contribute nutritionally to your well-being." ~Shirley Perryman, "The Coloradoan"

Here are a few tips from the article:

• Pick Protein- start the day with protein, you will feel fuller longer.
  


• Pick a better bar- look for one high in fiber, high in protein, and low in sugar. (It could just be a candybar in disguise!)
  


• Plan Ahead-- Stock the fridge/pantry with cut-up veggies, fruits, nuts and homemade snack options to have on hand so that when the munchies hit, we don't reach for the refined stuff.

Here are just a few examples of some Power Snack Staples in our pantry:

-Seeds!
Clockwise from Top: Sesame Seeds, Chia Seeds, Ground Flax Seed, Sunflower Seeds

I offer my kids sliced apples with a spoonful of peanut butter and a small pile of seeds to dip their apple and pnt butter into. They love it!

-Nuts! We are nuts about them! A handful of nuts is a great hunger filler and good-for-you too!

Clockwise starting from top: roasted almonds, cashews, pepitas, pecans, sunflower seeds

-Shaklee's Cinch Bars!

These are high fiber, low sugar and packed with protein and we all love them! A great school snack or pick-me-up in the afternoon option. Check Them Out Here

-BT Chocolate Protein Bars
1 cup Shaklee Instant Protein Soy Mix

1 ¼ cup oats

½ cup of flax meal

Add-Ins—Add some or all:

1 cup slivered almonds

3 Tbsp. cocoa powder

2/3 cup Organic Chocolate Chips or Carob Chips

1 cup of Coconut (I made it w/o and added rice crispies for crunch)1 cup Honey or Agave

1 tsp Pure Vanilla

1 cup Peanut Butter or Almond Butter

Directions:Combine all dry ingredients in a bowl and set aside. In sauce pan, bring Agaveor Honey to a boil then immediately remove from heat and add Peanut or Almond Butter and Vanilla. Stir until combined. Pour Almond/Peanut Butter mixture into bowl of dry ingredients and stir till combined. You may need to use your hands. Press down into ungreased 9 x 13 in. glass dish. Cool in the refrigerator. Cut into squares. You also can roll the mix into balls if you prefer and then cool them.Variations:Add Fruit to dry mix— ½ cup chopped dates, raisins, cranberries, or cherriesAdd Nuts to dry mix— ½ cup almonds, walnuts, pecans, or other nutsAdd ½ cup Chocolate Chips ON TOP of mix after it is pressed into pan. Turn oven on Broil. Place bars into oven for 1 minute. Remove and use a knife to spread melted chocolate chips around on top of bars. Refrigerate.

This last recipe has the Shaklee Soy Protein Powder that is an incredible source of healthy and safe protein. It’s amazing.

PLUS, this month Shaklee is offering a Free Membership with any purchase! Their best special ever! You cannot go wrong with their products. They are always safe, always green and always smart. We love these products and have seen significant health changes as a family.

Warm weather and more active days call for some power packed snacking. Enjoy this change of season and let me know if you have any questions!

Good Health is a Choice

Hope you are all doing well and enjoying the start to 2012. I cannot believe January is almost over!

It seems everything I read these days is focused on health- how to improve it, exercise more, eat less, eat healthy, you name it. I came across this quote last week- "Everyday we make choices that will either improve our health or harm it. Studies show that if we don't eat right, get to a healthy weight, exercise regularly, and supplement our diet with proper nutrients, we increase our risk of developing certain diseases such as heart disease, cancer, and type 2 diabetes. Good health is a choice, which means that disease (in many cases) is a choice." ~Time, June 22, 2009 (Center for Nutrition Research)


A few stats of our Current Health in the United States:
2 out of 3 people are overweight
50% of meals are eaten away from home
25% of our calories are from sweets
Since 1980, obesity in kids has tripled- kids are eating too much & moving too little
1/3 kids have asthma
Stress is making us sick, 3/4 people have stress-related diseases or symptoms
70% of Americans on average, do NOT exercise 10min/week

These types of facts are everywhere!
Did you know that only 20% of genetics play a role in our health, the other 80% is OUR choice!!!

"Benjamin Franklin was absolutely right back in the 1700s, when he said: an ounce of prevention is worth a pound of cure." But more than 200 years later, prevention is still a radical concept to most Americans." ~From the office of the Surgeon General, 2003 (a great read, click here)

We want to be thankful for each day of life given to us and seek to live whole lives- seeking good health, helping others and bringing hope to a hurting world. One of the avenues we have chosen to invest in our health is through the company of Shaklee. We really view it as a family investment in our health. We will spend the money either now in preventive measures or later in symptom management.

Shaklee is the #1 Nutrition Company and we have seen amazing results from the use of their products. If you haven't yet considered the many Shaklee products available, check out this 7 minute clip explaining what sets Shaklee apart from other companies. Worth your time! Click Here

This beginning of the year is a great time to start fresh on ways to improve our overall health. I have access to a wealth of resources to help answer questions regarding your health needs.
Let me know if you have any questions. Have a great week!

if you want to learn more about Shaklee check this out, Shaklee Scientific Research

A few facts about Shaklee and their environmental focus...
Shaklee's over 50 years of environmental leadership is being recognized with many prestigious awards.Here’s what we’ve achieved in just the last 12 months achievements:
88 million – Number of pounds of greenhouse gas emissions eliminated with the Get Clean Starter Kit*
10.2 million– Number of pounds of packaging waste kept out of landfills with the Get Clean Starter Kit*
1 million – Number of trees planted through our Million Trees. Million Dreams.™
Campaign with 2004 Nobel Peace Prize Laureate Dr. Wangari Maathai
Top 20 - Designated by the Environmental Protection Agency (EPA) as one of the Top 20 Green Companies in the US.
Awards – ◊ The 2009 Business Award for Sustainability from Acterra◊ The Clean Air Award for Greenhouse Gas Emissions Reductions from Breathe California◊ The Stevie Award for Best Corporate Environmental Responsibility Program
How would you like to partner with a company that’s been leading the way in environmental sustainability for over 50 years? Be part of a movement to make people and the planet healthier? And ride the wave of one of the fastest growing consumer market trends in the country – green products?

The effects of Sugar and Immunity Boosting Ideas

It's that time of year where sugar is everywhere! Halloween has come and gone. Probably some of our sickest days of the year follow Halloween through the New Year. Here is one main reason why: Too many sweets!!!! Did you know, after eating just 12 grams of sugar (3 teaspoons) our immune system is down for the following four hours! (By the way, that is often how much sugar is in some of the kids vitamins out there! Yikes!) If we regularly consume sugar throughout our day, we are compromising our immunity! Now, know that I am a strong believer in "all things in moderation" and while my kids and I enjoyed the treasures we received on Halloween night, I make sure that our health leading up to, during and following these over-indulgent holiday months includes taking high quality supplements, daily exercise and eating immune-boosting foods. Prevention is key! I know we may face colds and infections but they will not last as long because of a healthy immune system. Here is a yummy immune-boosting recipe and some other immune-boosting tips...



Butternut Squash Soup


1 yellow onion, chopped


4 cloves of garlic, minced


2 T. of olive oil


1 medium Butternut Squash- peeled, seeded and chopped into 1 inch squares


1 can (15oz) of Pumpkin


8 cups of chicken or vegetable broth


salt and pepper to taste


*For some protein, I add 1/4 cup of dry amamaranth grain when adding the broth.


~Saute onion and garlic in oil til soft. Add squash and saute for 10 min. Add broth and pumpkin and cook on medium heat for 25 minutes. Fork the squash to see if cooked through, then take hand-blender and puree til smooth. Add salt and pepper to taste and enjoy!



Eat Pomegranates! They are in season now and fairly inexpensive. My kids love them. Find out more in one of my old posts, click here.




There are many ways to boost the immune system, and one way is to consume certain foods which can help the body build a better resistance against diseases. (www.healthcave.com)

• Organic Beef – This may come as a surprise as health experts always suggest that we limit meat intake. However, consuming beef in moderation and choosing cuts which are lean and low in fat is an important source of zinc. A three ounce portion of lean beef adds the much needed zinc in your diet, as zinc deficiency can make you vulnerable to infection. Daily intake of zinc assists in producing white blood cells, the “army” we need to evade foreing bacteria and deadly viruses. For those who do not eat beef, the alternative is to eat pork, poultry, fortified cereals, milk, yoghurt and Oysters.




• Orange vegetables (sweet potatoes, carrots, pumpkin and squash) – Consuming sweet potatoes, carrots, pumpkin and squash are wonderful sources of beta carotene. The body will rapidly convert these orange vegetables into Vitamin A, another element needed to boost your immune system. Vitamin A is very important for healthy skin, the first line of defense against diseases. A good tip; choose orange vegetables which are really bright in hue, as this is an indication of the amount of beta carotene.




• Mushrooms – Just like beef, mushrooms, especially maitake and shitake, which can be found in any supermarket, is a rich source of zinc. In fact, studies have recently shown that mushrooms taken in reasonable quantities, cause white blood cells to be stronger, and they act more aggressively against foreign bacteria invasion.




• Tea – Another natural boost for the immune system is to drink a cup of green, white or black tea daily, as it has great polyphenols quantities. Polyphenols act as a defense against free radicals and damaging components which can cause premature aging. It is interesting to note that tea has more antioxidants than compared to vegetables and fruits. Add a little honey to your daily cup of tea for a natural sweetener. There exists good evidence that some of the components in tea, like epigallocatechin gallate or EGECG, are both offensive and defensive compounds. This simply means that they attack invading microbes (such as flu and cold viruses) directly in addition to boost our immune systems.




• Yoghurt – Yoghurt may be an acquired taste and will not appeal to many, but you might change your mind after discovering its active cultures is a good source of healthy bacteria which your body really needs to fight infections. It is a good plan to include yoghurt, which is full of probiotics in your diet, especially after you have been on a course of antibiotics. Antibiotics, despite its common prescription for many ailments, destroy much of the bacteria in the body. Along with bad bacteria, the beneficial ones are also eliminated. We need healthy bacteria, especially those produced in the intestines as they help to break down our foods. The lack of healthy bacteria can cause ailments such as diarrhea.




• Lemons – Lemons are a fantastic source of Vitamin C, and can be incorporated very easily into your daily meals. Lemons also equalize the balance of acids and alkali in your body. Lemons can be used as dressing; simply squeeze some on top of your fresh vegetables, or add them in your tea or water.




• Apple cider vinegar – You can buy apple cider vinegar at any grocery store. This is a great source of calcium, potassium, magnesium, sodium, phosphorous, iron, sulphur and fluorine. Use apple cider vinegar as a marinade for fish or make vinaigrette for your salads as an alternative to cream based dressings.




• Garlic – The ancient Egyptians valued garlic so much that it’s been used as money! Garlic has sulphuric components such as allicin, and proffers unequaled protection against many diseases. When a clove of garlic is crushed, it produces alliin, which then rapidly converts to allicin, which exhibit important antiviral, antifungal and antibiotic properties. This simple plant is recommended by all health experts out there. Fry some in a pan and add on vegetables or meat. Not only will your food be super-tasty, it will give you the added benefits the body desperately needs.




• Ginger – Another immune system booster to add to your daily diet is ginger. This multi-purpose condiment can be used in food, drinks and baking. When used in a warm bath, ginger’s properties increase the production of sweat, and help the body dispel toxins and germs. Ginger has been known as a remedy for heartburn, migraines and the prevention against cancer.
  If our immune system is not properly taken care of, it can result in disease. Immunodeficiency happens when the immune system becomes inactive, and in turn causes the body to be vulnerable to many life-threatening diseases. It is very important for us to take special care of our bodies, and consume natural foods which aid in making our immune system strong and healthy. The immune system is our most pivotal ally, and its main function is to keep us healthy and robust. If we eat foods which are completely pure and full of vitamins, enzymes and minerals, our immune system will be able to continue its battle against viruses, harmful bacteria, parasites and toxins. Read more here.

Check out other immune boosting recipe ideas in an older post here.

We try to exercise and eat an assortment of whole foods everyday. We have also laid a foundation of good health by investing in natural, high quality, gauranteed-to-work supplements by Shaklee. I am passionate about finding natural solutions to confront health issues we face along the way.

Here is our daily immune-boosting regimen;

Daily Mulit-vitamins

Probiotics

Vitamin C

Defend and Resist

Nutriferon

Hard to believe summer has come and gone. When I think back to our many adventures this summer, I smile...lots of hikes complete with my four year old picking up every rock and stick, swimming at the pool and trying new tricks off the diving board, Popsicles, bike rides, running in the sprinklers, catching toads and grasshoppers, picking green beans and tomatoes, watching my 7 year old eat parsley by the handfuls, homemade ice cream (I got a new Ice Cream Maker that makes it in 20 minutes!), dawn-bathed rides and runs on the trails, campfires and s'mores, lazy days, exploring, weeding the garden, camping and watching the sunset at 9pm!

The season is changing...trees are drying out and making their color change and the air has turned crisp at night and morning. Kids are rushed out the door now with their backpacks in tow, running to the bus stop. My kids now spend their days sitting at small desks for hours trying to engage their minds in the task of learning.

This morning, I was reading the paper, and this headling caught my eye, "Nutrition plays a key role in academic performance." Mary Alfaro, clinical manager of the division of nutrition therapy at Cincinatti Children's Hospital Medical Center states, "Studies have shown that children who eat healthy, balanced breakfasts and lunches are more alert throughout the school day and also earn higher marks than those who have an unhealthy diet."
We try hard to serve our kids healthy meals and snacks, but once they hop on that bus it's hard to know what they may or may not eat regardless of what I pack in their lunch. I am grateful for the Shaklee vitamins they take each morning to ensure they start the day off right and help keep their focus throughout the day.

My kids' daily routine includes:

• 
  
  2 Shaklee Incredivites
  Shakleekids Incredivites is the first children's chewable multivitamin in the U.S. with lactoferrin, which helps kids' immune systems stay supercharged.* Packed with 23 essential nutrients, it's the world's best kids' supplement-with 600 IU of vitamin D to support strong bones and teeth, and 100% of the Daily Value of all eight B vitamins and vitamin C
  
  



• 2 Chewable Calcium magnesium (one in the morning and one at night)
  Chewable Cal Mag Plus provides 1,000 mg of calcium to help build bones and optimize peak bone mass, maintain bone density, and slow bone breakdown, reducing the risk of osteoporosis later in life.Now with NEW higher levels of Vitamin D, clinically supported for bone, heart and immune health.
  



• 2 Mighty Smart Omegas

Shakleekids Mighty Smart is scientifically formulated with a power-packed blast of 100% natural, ultra-pure DHA. DHA is the most abundant omega 3 fatty acid in the brain and eyes and each great-tasting chew provides 100 mg. Great Brain Nutrients!

Once a week or more if necessary: I give them an Optiflora Probiotic
Normal, healthy colonies of lactobacilli and bifidobacteria can help maintain a healthy balance of intestinal microflora. Unlike other probiotics that may disintegrate prematurely and never reach the lower intestine, Optiflora’s state-of-the-art, triple encapsulated, seamless capsule is guaranteed to withstand the acidic environment of the stomach to deliver live beneficial bacteria to the intestine.

I am so thankful for these supplements to ensure my kids are getting the nutrients they need to get through their day. I also have tried to make their snacks full of protein and whole grains instead of sugar.

Here are few ideas:

· Apple slices with organic cheese or peanut butter
· Banana with peanut butter
· A dollop of peanut butter with carrot celery sticks
· Organic string cheese
· Organic cottage cheese and yogurt with 1 T. Energizing Soy and fresh berries
· Hard-boiled eggs with salt
· Yogurt made with live cultures and frozen berries
· Plain yogurt popsicles with honey and fruit
· Organic Frozen Yogurt Tubes- watch the ingredients!
· A bowl of frozen yogurt
· Toast whole grain bread with butter and cinn-sugar/honey/pnt butter/or chopped nuts
· A bowl of oatmeal
· A bowl of whole grain cereal or granola
· Whole grain waffles with REAL maple syrup
· Nuts: pecans, almonds, walnuts, sunflower seeds, peanuts, pistachios, pumpkin seeds (toast them plain for a great flavor) I have my kids eat at least as many almonds for how old they are each day.
· Dried fruit: apricots, papaya, raisons, craisins, etc.
· Brown rice cakes topped with cashew/almond butter & choc chips or sunflower seeds
· Organic Crackers and cheese slices
· Peanuts, raisins, and goldfish blend
· Vegetable slices (red bell pepper, celery, carrots, cauliflower, broccoli, etc.) with ranch dip
· Organic Edamame- (soy beans)
· Muffins or quick breads made w/whole wheat/Soy Protein/Pureed sweet potato

· Smoothies blended with yogurt, soy protein and fruit- serve with a straw
· Fruit Juice made with 100% juice
· 100% Fruit Leathers
· Incorporate Whole Grains/Nuts/Seeds into everyday eating: sprinkle ground flax seed on pbj, over cereal, into yogurt, on toast; substitute ½ c. ground flax/millet/quinoa/soy protein mixture for ½ c. flour in muffin/waffle/pancake/bread recipes
· Sneak in pureed veggies/fruit into everyday foods, see Sneaky Chef cookbook

Helpful Tips:
- Involve your kids in the preparation of the snacks.
- Pick out a special cup or plate they can use daily for snacks.
- Toothpicks are a hit for kids to use for finger-food snacks.
- Sit down with them and eat a snack- have a silly? to answer together.
- If it’s nice outside, have a snack-picnic on the grass.
- Before and After school, offer protein as main part of meal or snack.

Getting more Whole Grains and Protein into our diets

Hello! Now that we are into March, I am ready for spring. I'm ready to get my hands in the dirt and see something new grow!



Speaking of new. Anyone need some NEW ideas of how to get protein and whole grains into your diet? I am always trying to get my family to eat as wholesome as possible and to lessen our refined food intake. We work hard to offer our kids unrefined, non-processed, low-sugar food choices. (Yes, we still eat dessert! All things in moderation, right?)

I have included some information on whole grains: their nutrition, some ideas of how to incorporate them into your everyday meals/snacks, and some recipes too.

What is a whole Grain?
“Whole grain” means it’s the complete grain, including the bran, the germ and the endosperm. The health benefits of whole grain come from those three components working together in their natural proportions. The 2005 Dietary Guidelines for Americans recommend that at least half of your grain servings are whole. That translates into approximately 3 servings of whole grain per day, or at least 48 grams daily.

When you mix a whole grain with beans, for example, you get a complete protein. (Without all the cholesterol and fat found in meat.) Protein is a must for us to be healthy and especially for our kids. My daughter is not a big meat eater and so it's been a challenge to get protein into her. Believe it or not, there are whole grains that are high in protein!



For example, have you ever tried Quinoa? Quinoa is one of the ancient grains being rediscovered by chefs today. Once a staple of the Incas, it was so central to their diet that the invading Spaniards tried to burn all the fields. Lucky for us, enough of the crops survived. Now, it may in turn yield delicious secrets for our survival. But what about taste? Quinoa has a nutty flavor and once cooked and cooled it can be thrown into salads for an added protein boost. I throw it into muffin recipes, soups, spaghetti sauce, inside quesadillas/burritos or as a side. It can also be used as a morning cereal in place of oatmeal. Try it with almonds, dried cherries for a nice alternative. Or you can mix it with other whole grains like farro or brown rice for a nice pilaf.

How do you cook Quinoa: Bring 1 cup of quinoa and 2 cups of water, and 1/4 tsp salt to a boil. Cover and simmer on low for 15 minutes. Fluff and serve. (This is how you cook a lot of grains- farro, amaranth, millet...)

Here are a few recipes with complete proteins and made with quinoa (or you could use any mix of grains) that my kids really do eat and like!
Recipes:
Black Beans and Grains
1 can of organic black beans, rinsed and drained and heated
1 cup of brown or white rice, cooked
1 cup of quinoa, cooked
1 cup of shredded cheese, any type
Mix together:
1 medium bell pepper chopped
1 large tomato, chopped
Juice of 1 lemon
Salt to taste
~On a plate, layer rice & quinoa mixture/beans/sprinkled cheese/top w/ the bell pepper mixture like a salsa and serve with tortilla chips. Serves about 4. Enjoy!

Quesadillas:
Heat up tortillas w/ black beans, cheese, and quinoa inside and serve with salsa and green salad and side of fruit.

Beef Italian:
1 pound organic ground beef-(Organic, clean meats are a must!)
3-4 cloves of garlic, minced
1/2 yellow or white onion, chopped
1 tsp. dried basil
1 tsp. driep parsley
1 medium bell pepper, chopped
1 medium zucchini, chopped
1 large tomato, chopped
Salt and Pepper to taste
Dash of Tabasco (opt.)
2 cups of cooked grains of any type
~Brown the beef with the garlic and onion over low to medium heat. Add pepper and zucchini as the beef is getting done. Once cooked through, add the basil, parsley, tomato and salt and pepper. Add dash of tabasco and mix thoroughly. Pour this mixture into a 9 by 13 inch pan and bake for 25 minutes at 350 degrees. Serve over quinoa/rice/farro/brown rice/brown rice noodles, or a mixture of any of these. Enjoy!

Other tips:
-Try using brown rice pasta when making pasta dishes.

-Buying freshly ground whole wheat bread (all the nutrients still in tact for the first 3 days of grinding). The bread sold at the supermarket is basically void of any nutrients, aside from some fiber. Great Harvest Bread Company is an awesome option and worth the investment. I buy a loaf and freeze half of it until further use.

-Protein/Whole Grain Snack Ideas: Everytime I offer a snack I make sure it has some sort of whole grain, protein, fruit, & vegie option.

• I offer nuts and seeds: cashews, almonds, pistachios, pepitas(ie-I make my kids eat as many almonds as they are old, everyday)


• apples or celery dipped in pnt. butter or almond butter


• A piece of freshly ground whole grain bread, topped with a little butter and honey or cinnamon/sugar and chopped walnuts or almonds


• Peanut Butter Balls- these are a staple in our house


• Homemade granola bars


• Trail Mix


• organic yogurt with granola mixed in


• a bowl of oatmeal makes a great snack

-Shaklee Protein Options-By now you have probably guessed that I love the company, Shaklee. I continue to be impressed with theirs mission and product- "Our gaurantee to you: Shaklee products always work, are always safe, and are always green." One of my favorite Shaklee Products is Energizing Soy Protein. You can add it to smoothies, make Peanut Butter Balls-MY KIDS LOVE THESE!, add to any baked item or waffles. It's an easy way to get high quality protein made from the finest soy that is actually good for your body. Also, Shaklee offers Protein Shakes called Cinch Shakes that come in Vanilla/Chocolate/Strawberry/Coffee Latte. They are so good and so good for you. My family loves them and they are affordable!

This was a lot of information! Thanks for taking the time to read. I love to pass on recipes that are nutritious AND taste good. I am committed to seeking good health, naturally, and would love to be a resource to help find an answer to your health questions and issues. Hope you have a great start to Spring!