Winner of Our Book Giveaway

 

And the Winner is...

Cathy who said "Oh, me! Me! I keep looking at this book and almost buying it. I would love to add this to my library!"

Congradulations Cathy! Just E-mail us your address and your new book with be in the mail.

Check back Sunday for another giveaway. We LOVE giveaways!

Steel Cut Oats Cereal

Great on a cold Winter morning. I like to eat it cold with nothing on it too.

4 cups Water
1 cup Steel Cut Oats
1 cup Raisins

Slow cooker method:
Add above to slow cooker and turn on low late at night. Cook for about 8-9 hours and it will be ready for breakfast! (it may take less time depending on your slow cooker)

Stove top method:
Bring above ingredients to a boil. Cover and turn heat to low. Simmer on low for 20-30 minutes. Top cereal with milk and favorite natural sweetner or have it plain.

The ratio of oats to water= 4 parts water: 1 part oats

Healthy Kid Lunch Ideas

We love our Lunch Box from Laptop Lunches. It makes it easier to pack nutritious, environment-friendly lunches. Also the plastic they use does not contain phthalates, bisphenol A (BPA), or lead.


Packing a healthy lunch for our kids is not always easy. And, coming up with new ideas can be even harder. I know because my son has taken a packed lunch to school every day since he was in first grade. This is my first year packing for two. Somedays, their lunches look like the one above and somedays it's PB&J. But no matter what I try to make sure it's a lunch with foods that will work WITH thier bodies and minds not against them. I thought I would share with you some of the ideas I've come up with over the last 3 years.

Healthy lunch ideas...

~ Almond or Natural Peanut Butter sandwich with thinly sliced apples, banana slices and honey, or shredded carrots on whole grain bread
~ Avocado and Sprout sandwich on whole grain bread(this was my favorite as a little girl)
~ Salmon and Sprout sandwich on whole grain bread
~ Thin sliced banana bread and peanut butter sandwich
~ Mini pita pockets filled with almond butter and a slice of kiwi
~ Wraps cut thinly to make spiral sandwiches(like the one above)
~ Mashed beans in a pita
~ Turkey, Pesto and Sprout Sandwich (If you are using sandwich meat make sure it is nitrate free, and only use it sparingly)
~ Bean or veggie soup in a thermos
~ Pasta
~ Sweet Potato
~ Burrito, pinto or black beans wrapped in a whole grain or sprouted tortilla
~ Hummus and whole grain crackers
~ Sushi, rice wrapped in Nori, add avocado and/or sprouts if your kiddos like them
~ Homemade mini pizza
~ Homemade lunchable
~ Spinach Nuggets, my kids love these!
~ Brown rice cake topped with Almond butter
~ Whole Grain Bagel
~ Mini Whole Wheat Pancakes, you can even wrap these with Peanut Butter in the middle
~ Muffin, such as this one
~ Whole Grain English Muffin(we like to make Peanut Butter and Strawberry sandwiches with these)

Fruit -

~Melon Balls, Watermelon, Kiwi, Oranges, Mini Bananas, Berries, Grapes, Apple Slices(dip in orange juice to help from turning brown), Pears, Dates, Raisins, Avocado, Peaches, Mango, Pineapple, Cuties(fresh Mandarin oranges), Etc.
~ Also for fruit, it's fun to make fruit kabobs on wooden kabob stick, just make sure you cut off the sharp tip. :)

Veggies-

~ Carrot sticks, Celery w/ Almond butter, Broccoli trees, Asparagus, Sprouts, Cucumber, Green beans, Peas, Edamame, Sweet potatoes, Squash, Etc.
~ Another fun idea for veggies is to make a Cucumber Chain...

Cut a cucumber into 2-inch long cylinders.
Remove the core with a paring knife.
Slice it into ¼-inch rings.
Make a slit in every other ring.
Link the rings together to form a chain.

My kids love cucumber chains. This idea comes from Laptop Lunches.

Healthy Treats -

~Air popped popcorn, Unsweetened apple sauce, Sweet potato chips or fries, Dried fruit or veggies like Just Tomatoes, Fruit leather, Granola, Dry whole grain cereal, Animal crackers, Trail mix, Home made cookie, Pretzels, Nuts, Sweet breads, Small piece of dark chocolate, Odwalla bar, Z bar, or a Trio Bar
~ Healthy treats can also be stickers, new pencils, and notes! Kids LOVE these little surprises! Try these Printable Lunch Notes from Kid Printables.

I hope this is helpful and please share with us any healthy lunch ideas you have that I didn't mention above!

Pantry Posts: Substitutes Part II

With Substitutes Part I, we stayed with items stored in the pantry. In this next Pantry Post I'll start with some that are stored in the pantry as well as other items that are refrigerated.

Before sharing, in healthing up your pantry, don't stress about changing everything out now. Make small changes each time you go buy food for you and your family. You may scare your family into thinking you are a crazy nut to think they are going to eat that way. Also, by doing it gradually you can price out the healthy food options before purchasing. Your budget will thank you later. My husband wishes I had done it that way at first.

Now let us continue with the substitutes . . .

Sweetened Condensed Milk- How can something taste so good yet work against the body being healthy? No worries, we have another option . . .

Sub: Coconut cream, butter, or oil (cold pressed). The only thing to take note is that these are not to be heated. They can break down easily into trans fats when used in cooking or baking. I am refining my recipe for pumpkin pie using coconut cream. I'm hoping it will be ready for Thanksgiving. Let me know if you have used any other healthy options in lieu of sweetened condensed milk.

Bleached White Pasta- For the Italian food lovers there are options that taste just as good and no one will notice.

Sub: Brown rice pasta (I like this brand), buckwheat soba noodles, whole wheat pasta

Soy Sauce- There are tons of conflicting views on soy products. I was extremely frustrated to have a person share their opinion to me as I was buying some soy milk while pregnant. Constructive criticism is fine but out right putting down a person's choice is not. I took what I could from the experience and read up on as much as I could on the subject. I suggest you do the same. From my knowledge, I believe that consuming NON-GMO (non-genetically modified) soy beans are safe and good for the body. As well as non-fermented sources of soy too. You make your own call. Make sure you check your organic soy to see if it is NON-GMO. If it is not labeled on the package, than it is most likely not.

Sub: Braggs Liquid Aminos

Mayonnaise- You may be buying "real" mayo but it may not be real healthy for your body.

Sub: Vegenaise made with grapeseed oil. You will enjoy this more than regular mayo. You may even want to classify it as a dressing instead of a mayo substitute, it's that good. Grapeseed oil in two studies showed that if taken in a small amount daily with a good diet will increase your good cholesterol (HDL), and lower your bad cholesterol (LDL).

Noodle Lettuce Wraps

1 pkg Buckwheat Soba Noodles
2 medium Zucchinis, julienne sliced
4 Tb Extra Virgin Olive Oil (cold pressed), divided
1 large Shallot, minced
1 Garlic Clove, minced
2 Tb Ginger, minced
1 Red Bell Pepper, sliced thin
1 Orange Bell Pepper, sliced thin
1 Avocado, sliced thin
1 medium Tomato, diced (optional)
Water chestnuts, chopped
1 head of Iceberg Lettuce, Boston Bibb or Butter Lettuce

Sauce:
1/4 cup Braggs Liquid Aminos
Honey
Roasted Chili Paste (optional)


Cook soba noodles according to the package directions in a large sauce pan. When noodles are done coat with 2 tablespoons olive oil and add zucchini. Slice noddles and zucchini with knife, criss-crossing to create very tiny strips. Set noodles aside. Add remaining oil to a skillet with shallot, garlic, and ginger; cook on medium for 3-4 minutes until the aroma becomes strong. Add shallot mixture to noodles and stir.

Arrange toppers (peppers through chestnuts), in serving bowls or plates. Wash and dry whole lettuce leaves, being careful not to tear. Serve, allowing people to spoon noodles into lettuce and topping with favorite sides and sauce.


Sauce directions:
We like to prepare a mild sauce and hot sauce for people to choose from. Add to Liquid Aminos honey and paste to taste. Start with small amounts and work toward likeness.

I have a julienne slicer to slice my zucchini, makes it super easy!

Disease-Proof Your Child GIVEAWAY!

Disease-Proof Your Child, Feeding Kids Right by Joel Fuhrman M.D. is a fantastic book. If your looking for ways to better the health of your children this is the book to read. I often reference this book for advice, tips and recipes.

Here's a description of the book from Dr. Fuhrmans website...

"Dr. Fuhrman presents the fascinating science that demonstrates how the current epidemic of adult cancers and other diseases is most closely linked to what we eat in the first quarter of life. He explains how a nutrient–rich diet increases a child’s resistance to common childhood illnesses like asthma, ear infections, and allergies. Additionally, Dr. Fuhrman illustrates how eating his nutrient–rich diet during childhood is the most powerful weapon against developing cancer, cardiovascular disease, and autoimmune disorders in the future. Disease–Proof Your Child, provides nutrient–rich dietary recommendations for children, and even offers guidelines and recipes that get even the pickiest eaters to enjoy healthy food."

Here's what just a few well known people have to say about this book...

"Disease-Proof Your Child, is an essential guide for every parent. Our children are faced with a nutritional crisis today, and this book is a blessing to parents seeking to give their children the gift of excellent health. The nutrition and health information, practical meal plans, recipes, and medical advice from one of our nation's leading preventive medicine physicians are invaluable."

John Westerdahl, PhD, MPH, RD
Nutrition Editor, Veggie Life Magazine
Director, Wellness & Lifestyle Medicine
Castle Medical Center , Kailua , Hawaii

"Great Book! Disease-Proof Your Child should be required reading for every parent. This book would have been invaluable in raising our children. Dr. Fuhrman should be every family's doctor."

Howard F. Lyman
Author, The Mad Cowboy, No More Bull!

"Dr. Fuhrman reveals the secrets to long-term, sustainable health using diet choices for growing up smart and growing old happy. Take your doctor a copy!"

Mehmet Oz, M.D.
Director, Cardiovascular Institute
Columbia-Presbyterian Medical Center



Dr Fuhrman is very passionate about what we feed our children and ourselves. Even if you are not 100% on board with what he teaches I promise you will still learn very valuable information that you can use in raising healthy kids. I personally enjoyed this book because it was extremely helpful in teaching me more about the health of my children and myself. I was also excited to find new, healthy recipes that my kids enjoy to eat.

Check out Dr. Fuhrman's blog here.


If you want a copy for your book shelf here are the Giveaway Guidelines:

-To enter just leave a comment
-You'll have until midnight PST on Thursday the 29th to enter your comment
-The winner will be announced Friday the 30th in the morning

Instilling Gratitude

I'm sure you are wondering how a picture of the inside of my refrigerator connects to the title of this post. Well, today after posting I quickly glanced at my few favorite blogs I like to check in on. This very action can lead from quickly glancing for me, to an hour of mindless surfing, avoiding more important activities like cleaning the refrigerator. I know you've been there. Our wise fitness guru Liz, posted recently about how to get out of that habit.

When upon stopping to read Nie's newest post since returning to the blogosphere and the world for that matter, I read, pondered, and received the motivational push to get up and clean my not so clean fridge.

In thinking about how I received that motivational push, I understood. I, for the most part, am healthy, well, and have the physical and mental capability to do just about anything I set my mind on, if I want.

A mere peek into a moment in the life of a sweet mother, a burn victim, was all I needed to realize I am grateful that my dilemma for the day is getting the gumption to clean house and not the painful routine that sweet mother has to go through. She may not have all of her physical abilities yet, but she does have the power to instill gratitude and a feeling of happiness and love when in her peril.

As you can see, my refrigerator is clean. It feels good to have it be clean. The process was surprisingly easy and brought much satisfaction along the way.

I am a big believer in reading uplifting material. I'm hoping this has been an uplifting read for you. Here are my favorite places to visit on the web to receive a boost in spirit:


A Daily Scoop

C Jane Enjoy It

NieNie Dialogues

A Brand New Year


Have a wonderful uplifting weekend.

Pantry Posts: Substitutes Part I

Yay for all of you! Are you wondering what Health My Pantry is? Well, the new and upcoming Pantry Posts will be an ongoing series in answer to a Simply Healthful reader's query. That's right, we love hearing from you and love even more helping you get healthy.

For this first post we are going to touch upon making those changes that seem so overwhelming. Where do I start? What choices do I have? Why am I making these choices?

Let us start in your actual pantry. What other options can you use in lieu of your not so healthy pantry foods? Here is a short substitute list and reasons for making those changes. These are basics in most pantrys. I will continue this list in future posts.





All Purpose Flour- Usually people will sub this one with whole wheat. Is whole wheat healthy? Well, let's just categorize it as healthier. Whole wheat is a great substitute when in need of something with gluten and can be mixed with other flour options. All purpose flour and other bleached flours, although great for using in baking, is not the best for giving nutrients to the body.

Subs:
Flour subs- whole wheat, whole grain, almond, kamut, spelt, millet, soy, flax meal, and there are others you can find.
Best subs- all of the above but sprouted. Like I posted about sprouting before. It is one of our greatest food sources for nutrients we need on a daily basis. In an upcoming pantry post I will post a recipe for sprouted wheat bread.


Sugar- I'm pretty sure most of you have a good understanding why refined sugars are not good for our bodies. If not, let me name a few reasons we feel it's not something to consume on a regular basis. Refined sugars including high fructose corn syrup have been directly linked in studies to type 2 diabetes, memory decline and there are studies of them being as addictive as cocaine and heroin. I could go on for some time about reasons why sugar is bad for the body but I'll let you do the research. You may even be suffering from a related health problem from consuming too much. When we control the amount of sugar we intake we see few complications in our health.

Subs:
Better subs: honey, pure maple syrup, agave, stevia or other natural sweeteners (although I am not a big fan of xylitol, which they say is all natural. Mainly because it comes from xylose, a derivative from corn and bark, which is then hydrogenated into xylitol, a sugar alcohol. The ruling is still out for me).
Probably the best sub that I know of: green stevia, so basically the plant. This is because it actually has good nutrients in it for the body.


Table Salt- You will find that most everything that is processed and refined has a negative affect on the body when consumed. In the refining process of table salt, 82 out of the 84 minerals are extracted out. Did you know your body actually could use salt for health benefits? With unrefined Real Salt or Himalayan Salt you still have those minerals and they come from a pure source. These unrefined salts can actually help regulate your blood pressure and blood flow. Go ahead and do some research on it, you will be amazed. Also, take a bath with a few tablespoons. It has been known to help draw out toxins in the body.

Subs:
Real Salt or Himalayan Salt and Braggs Liquid Aminos


Peanut Butter- Did you know that peanuts are not even nuts? It is actually a part of the Fabaceae legume family. Most peanut butters are heated in processing and that can create toxins to be found in peanut butter. With the salmonella outbreak, it's best to just stay away for now.

Subs:
Raw almond butter. Why raw? Same reason for not wanting our peanuts heated, it can create trans fats and toxins in the food. You will find when you use raw almond butter that your dishes actually taste better. It has a sweeter and more mild nut taste. You can find the best prices for raw almond butter at Trader Joe's health food store.

Grazing Preschoolers

Is your preschooler always hungry? Mine has his days. Some days he eats like a bird and others I can tell he's growing. Some days I can see that he needs to eat more than he is because he gets grumpy and emotional. It's hard for preschoolers to tell if they are hungry or not, they just know they don't quite feel right and sometimes they express that feeling in a not so pleasant way. A preschoolers behavior can also be swayed one way or another depending on what they are eating. Are they snacking on empty foods or nutrient-dense foods? Another question is should preschoolers stick to a three meal a day schedule with one or two snacks or should they be allowed to graze?

When my oldest was three I read this from Dr. Sears, "We have noticed that children's behavior often deteriorates in the late morning and late afternoon, or three to four hours after a meal. Children simply run out of fuel. When blood-sugar levels go down, stress hormones kick in to raise it up again, but this can cause behavioral problems and diminished concentration. To smooth out the blood-sugar mood swings, try the fine art of grazing. Let your child nibble, or graze, on nutritious foods throughout the day. Make them easily accessible in a lunch pack at school. (Smart teachers allow even upper-grade children to have a mid-morning snack.) Carry snacks with you when you are away from home. While at home, keep a supply of healthy snacks readily available in the pantry or refrigerator." This made sense to me and I wanted to implement something similar for my family.

So, some days when I know we'll be home most of the day, I do what I call "The Grazing Platter". It's a platter of healthy snacks that I place low in the refrigerator so that my three year old can snack as he wishes. I don't mind him helping himself because I know whats on the platter.

This platter contains pears, oranges, bananas, kiwi, pretzels, carrot wheels, avocado boats, and almond butter and hummus for dipping.

This can also be done by placing the healthy snacks in a muffin tin. Each snack gets it's own little compartment. Don't forget to save a couple spaces for healthy dips.

Another great quote from Dr Sears says, "Encourage the child to sit and nibble frequently throughout the day, especially late in the morning and in the mid-to-late afternoon, when the fuel from the previous meal begins to wear off. Shorten the spacing between feedings and you are less likely to have spacey children."

"The Grazing Platter" has been a big help for us when it comes to snacking and staying healthy and happier during the day.

Breakfast Flax Muffins

This is a great mildly sweet muffin, perfect for your morning meal. We made these muffins with golden raisins, my favorite. Also if you notice, there is no oil used in this recipe. Ground flaxseed can be substituted for cooking oil and shortening with a ratio of 3 to 1 in baked goods (1-1/2 cups ground flaxseed can replace 1/2 cup butter, oil, or margarine) and will still end up surprisingly moist.

1-1/2 cups Whole Wheat Flour
¾ cup organic Flax Meal
¾ cup Oat Bran or Oat Meal
1 cup Honey
2 tsp Baking Soda
1 tsp Baking Powder
½ tsp Real Salt
2 tsp Cinnamon
1-1/2 cups Carrots, finely shredded
2 unpeeled, shredded Apples
½ cup Raisins (optional)
½ cup chopped nuts (optional)
¾ cup Rice Milk
2 beaten Eggs, Egg Substitute, or Egg Replacer
1 tsp Vanilla

Mix all of your dry ingredients together starting with the whole wheat flour and ending with the cinnamon. Combine the rest of the ingredients in a Vita Mix and blend thoroughly. Pour wet ingredients into the dry mixture and fold gently. DO NOT OVER MIX. Mix until ingredients are just moist. Fill muffin cups mostly full. Bake at 350 degrees for 15-20 minutes. Makes about 12-15 muffins.

Seafood Marinade and Bok Choy Stir-fry

These are great party pleasers especially in celebration of the Chinese New Year.

Seafood Marinade

2 Tb Extra Virgin Olive Oil (cold pressed)
2 Tb lime juice
4 Tb Bragg’s Liquid Aminos
1 Tb Honey
½ tsp minced Ginger
2 Garlic Cloves, minced

Mix all ingredients well in a small bowl. Place seafood into a zip top bag and pour marinade over. Refrigerate for at least 30 minutes. Cook seafood according to the food’s cook time.

Bok Choy Stir-fry

2 tsp Extra Virgin Olive Oil, (cold pressed)
2 small heads Bok Choy or 3-4 baby Bok Choy, sliced into long strips
1 Red, Orange, and Yellow Bell Pepper, sliced into strips
¼ cup vegetable broth
1 medium Garlic Clove, minced
1-2 Tb Ginger, minced
2 Tb Braggs Liquid Aminos
1 Tb Honey
¼ tsp Red Pepper flakes

Heat the oil in a wok or skillet. Add the bok choy and peppers to the skillet and cook for about 3 minutes, not overcooking the veggies. Remove veggies from skillet and cover. Add all remaining ingredients to the skillet and cook for a minute, mashing mixture until fragrant. Stir mixture into the veggies and serve over rice.

Mutze Handknit Winner

And the winner is . . .

Christina!!! Who said, "Adorable set!"

Go ahead and send me your shipping information so that I can forward it to Ashley.

For all you other wonderful people, we still have one more giveaway coming up this month and more to come in February. We here at Simply Healthful want to keep that spirit of giving throughout the whole New Year. Have a great weekend!

Lentil Soup aka Mama's Mud Chowda

My family loves this soup. Even my small children will eat it. Lentils are another great source of protein.

1 lb brown Lentil beans
4 cups Vegetable Broth or Water
2 Tb Extra Virgin Olive Oil, cold pressed
1 cup Onion, about half of a large onion
½ -1 cup Carrot, shredded
1 tsp Cumin
2 tsp Real Salt
Avocado
Chives or Onion

In a large soup pot prepare lentils by placing them in the pot and covering them an inch up with vegetable broth. Add more broth or water if needed to completely cover. Bring mixture to a boil for 2 minutes. Then cover lentils with a lid and simmer on low for about 30 minutes or until lentils are tender (depending on how old your lentils are, this could take even up to a full hour).

While lentils are cooking, add olive oil, onion, and carrots to a skillet and sauté on medium low for 5 minutes. Then add onions and carrots, along with cumin and salt, to the lentils when they are mostly done; about 25 minutes into the lentil's cooking time. Cook mixture together for about 5 minutes, try not to overcook the onion and carrots. Now, remove pot from the heat. Take 3/4 of the soup and blend it in a blender then pour back into the pot (or use hand held mixer to blend soup to desired consistency). Stir soup together and ladle into soup bowls. Garnish with avocados and chives or onions for a more Mexican taste. Enjoy!

Giveaway Reminder

Midnight tonight PST, is when the Mutze giveaway ends. So, if you haven't made a comment yet go here to enter to win this cute newborn set. The winner will be announced tomorrow.

Broccoli and Penne Pasta

This is an easy dinner, for those crazy nights, that the whole family will enjoy.

1 box whole wheat or brown rice Penne
olive oil
2 to 3 cups fresh or frozen broccoli
3 cups or 28oz of homemade or your favorite jar tomato based sauce
Sea Salt

Cook your pasta according to the directions on the box. When your pasta is done lightly coat it with a little olive oil. Steam your broccoli just enough to be tender. Do not over cook, you don't want it to be mushy. Also the least amount it is cooked the more nutrients it will have. Add your broccoli and sauce to the pasta. Then season to taste with sea salt. It's really that easy! I usually serve this with sour dough bread and a spinach salad.

Of course homemade sauce is best but if you are using a store bought pasta sauce, make sure you are reading the labels. You don't want to buy a sauce that is loaded with sugar, high fructose corn syrup, salt or preservatives. Try to stick to a sauce that is pure and simple. For example the sauce I have on hand for those crazy nights is made from, organic tomato paste and tomatoes, organic basil, chopped onions, garlic powder, oregano, chopped garlic. That's it! Pure and Simple!

Creamy Broccoli Soup

This soup is mildly cooked to retain enzymes and nutrient value of the veggies. I love this with a side of avocado spread on top of yeast free, whole grain bread.

2 Tbs. Extra Virgin Olive Oil (cold pressed)
1 Onion, diced
4 cups Broccoli Florets
4 cups Vegetable Broth or Water
2 Tbs. Coconut Cream
Real Salt and Pepper to taste

Chop broccoli into small pieces and set aside. In a large pot heat the oil on medium low. Saute onion for about 5 minutes then add broth and broccoli. Cover with a lid and turn heat to high for 5 minutes. Then turn heat off for another 5 minutes. Broccoli should be lightly cooked not overcooked. Remove from heat and let cool, uncovered. Pour half of the soup into a blender and puree. Add blended soup back into the pot (you can achieve the same results with a handheld mixer). Once soup has cooled for at least 5 minutes, after taken off heat, add coconut cream and mix in thoroughly. Serve immediately.

Is Blogging Bad For You?

I love blogs. I love keeping up to date with family and friends, connecting with people from my past, learning all sorts of helpful information and best of all - I love writing posts for my own blogs! 

As wonderful as blogs are, (and I don't really mean to pick on blogs, but rather surfing the internet all together) I can't help but wonder if blogging is quickly becoming an unhealthy habit. Now, before you decide to quit reading this blog entry, let me explain what I mean. 

How often have you gone to one of your friends blogs, only to see a name on their blogroll that sparks your interest, you click on it - spend a good amount of time reading what they are up to - and see yet another name that you are curious about and go to their blog as well? And how long does this little web of blog surfing go on? Twenty minutes? Thirty minutes? An hour? 

 It's so easy to get caught up in blog hopping, that before you know it, you've spent a good portion of your free time SITTING, doing NOTHING, burning NO calories whatsoever! (Too bad clicking a button on a mouse doesn't burn a few hundred calories huh?!)

Now before you ban yourself from reading blogs, there are some few simple things you can do to make sure blogging, (or any computer time) doesn't cause undesirable side effects. (One of them being weight gain.)

 1. The most effective thing you can do, to make sure you don't waste too much time sitting at the computer, is to buy a little timer and set it next to you. Decide how much time you are willing to use surfing the internet and when the buzzer goes off... make sure your computer does too. This is a fabulous technique, because it is so easy to lose track of time when you are at the computer and this simple little trick keeps you right on track.

 2. Another idea is to get up off your rear when you are using the computer. (This only works for laptop users.) Often, I will place my laptop on the kitchen counter and write my blog entries while I stand. Since I am standing, I am burning at least few more calories than if I was sitting - plus, it helps me avoid wasting time looking at random, websites that I'm not even that interested in. 

3. If you DO have to spend a lot of time in front of a computer because of a job or project you are working on, make sure you get up and move at LEAST every hour... if not sooner. If you can, get up and do 100 jumping jacks or run in place for three to five minutes. Whatever you do, just do something to get your muscles moving and blood pumping.

 4. A common problem that occurs when people sit in front of a computer for a long period of time, is that they start to slouch and have terrible posture. A way to cure this problem is to get rid of your chair and use a stability ball instead. It forces you to sit up straight and it also engages your core muscles the entire time you are sitting. Another plus to sitting on a stability ball is that every now and then, you can bounce yourself up and down, do 20 crunches, or lay down on it and stretch your back muscles. 

5. And last, but not least, I recommend subscribing to your favorite blogs through RSS, so you don't waste time checking to see if there is a new post or not. Each time you check your email, you are alerted which of your favorite blogs has a new article. It takes a lot less time than jumping from blog to blog to blog. 

Hopefully these little tips will help you think about how much time you are spending in front of your computer and make you more aware of how often you are moving your body. Do what you can, to avoid the pitfalls that come from being chair-bound and inactive.

Mutze Handknit By Ashley Giveaway

What? Another giveaway! Yes, we are starting off this new year with a spirit of giving. Very healthful, right?

Well, here you have it . . . you have the chance to win a beautiful newborn set from Mutze Handknit By Ashley. This is not just any hat and booties set. This set is made of creme colored, 100% organic cotton in a Bavarian style, size 0-6 months. The cotton is ultra soft for babies sensitive skin and you get to choose to have a pom pom on the top or not. Isn't that great! That's a value of $40. All you have to do is make a comment.

If you know me and my family we mostly wear Ashley's hats. We love them and you can have your very own too. For all our Simply Healthful readers, you can get an extra 10% off your next order or free shipping (whichever is best for you), just mention Simply Healthful to her. You can find her latest and greatest on her blog. So, for questions or to order you can email her here.

























Okay, here are the Giveaway Guidelines:

-To enter just leave a comment
-You'll have until midnight PST on Thursday the 15th to enter your comment
-The winner will be announced Friday the 16th in the morning

And the winner to our first ever giveaway is...

HEIDI!!! Congratulation and don't worry about sending in your address, because I know where to find you. :)

And Thanks again to Amy from Super Healthy Kids for sponsoring this giveaway!

Also check back often because we have another exciting giveaway going up soon!!!

Quinoa Super Cookies

Quinoa is a great source of protein. I would classify these cookies as a transitional food. Something on your way to being healthy.


1 cup Quinoa Flour
1 cup Whole Wheat Flour
½ cup Sugar or favorite all natural sweetner
2 teaspoons Vanilla Flavoring
1 tablespoon Baking Powder
½ cup Vegetable Oil
3 Eggs or Egg Substitute or Replacer
1-2 teaspoons Coral Calcium (100% above ground coral calcium), optional

In a large bowl, mix all wet ingredients. In a separate bowl, mix all dry ingredients. Combine dry ingredients into the wet ingredients and mix by hand or with a mixer. Drop rounded tablespoons of cookie mix onto a greased cookie sheet. Bake for eight minutes at 350 degrees.

Courtesy Serving

My three year old eating one of his favorite snacks, Edamame.

Are you looking for a new way of getting your kiddos to try new foods. Maybe you should try what my family calls courtesy servings.

When my oldest was a toddler I had a hard time getting him to try new foods, so that's when we started the courtesy serving. A courtesy serving is a small spoonful serving of what ever food he thought he wouldn't like or was nervous to try.

The way we started this was by simply telling him if there was something I was serving that he wasn't quite sure that he would like he was to ask, "May I please have a courtesy serving." But this also meant he needed to eat his courtesy serving.

I was so surprised at how much this actually helped. We had no more arguing over eating a heaping serving of something he didn't like because he only had a bite full to try, and we were discovering the foods he "truly" didn't like and the foods he loved.

For example, he really doesn't like raw broccoli, but he likes it steamed. He has never liked tomatoes or onions, but he loves green beans and spinach. And, I'm okay with that because I have foods that I don't really care for and foods that I love too.

I truly feel one of the worst things we can do in teaching our kids to eat healthy is to force them to eat healthy foods they don't like. Instead, let's help them to discover the healthy foods they DO like. And remember the "courtesy serving" is a good idea for everyone. You may even discover delicious foods that you thought you wouldn't like.

Taking Inventory

Happy New Year!

So, it’s a new year, and a lot of us make goals, think of new things to do with our time, and we become idealists for awhile. So, here is an idea to help identify some things that can help you set some realistic goals in regards to helping establish healthy patterns of eating, exercising and thinking.


Out with the old and in with the new!

Have a chat between yourself and your body.
What do I mean? Sit there and really listen to what your body is trying to tell you. Your body does let you know when something is working or not, it is just a matter of listening and recognizing the response that we have physically when we do or try different things. Get to know yourself and your body by taking inventory of how you feel after you eat certain foods, do certain activities, and think certain thoughts. This may take some time. Often our bodies will tell us things in a quiet way and not yell it at us. I think that keeping a weekly journal on what you are really eating, exercising and thinking can be very helpful in determining the good habits you may already have. It can also let you know what may not be working for you. After gathering your information, establish a plan and get rid of the stuff you know is keeping you from making progress in achieving your optimum health. Easier written than done, but we all have to start somewhere!


Information to include on your weekly journal sheets.

If you really want to gather good information, you might want to do one section per week, so you can really focus on one area at a time. These are the areas I would recommend you tracking what you do each day.


What’s Cookin’?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast
Lunch
Dinner
Snacks

What’s Moving?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Type of Exercise
Duration
Feelings/Notes

What are you thinking? ( You may also want to record time spent in meditation, scripture study and prayer if this is a part of your lifestyle.)

10 things I am grateful for today
Concerns
Ideas/Dreams/Future Plans

Don't Knock It Till You Let Them Try It

Stella with her Grandma Waite

I love this picture! This is my little niece when she was a baby. She is now 4 years old. Do you notice the green muck around her face? That's remnants of an avocado shake my sister made for her that morning. My niece will still drink avocado shakes today.

My youngest is 18 months old and a picky eater. I worry for her often because she is so little and I wonder if she gets enough food down her from time to time. I have been surprised though to find out what her favorite foods are. One food happens to be my Cucumber Refresher recipe and another is Classic Hummus with sprouted wheat tortilla. At times, I find myself refraining from giving her certain foods because I think she might not like it. Shame on me!

A few months ago I found myself doing this while dishing up my Steamed Broccoli for my children. It was a good thing that I set aside those feelings of "oh she won't like this" going on in my mind, she ate it up and asked for more!

The moral to the post . . . DON'T KNOCK IT TILL YOU LET THEM TRY IT. Also, if you mention that green shakes are gross to your kids, they most likely will believe you. If you are a person that finds yourself drinking a gross green shake, then try mine or stay tuned, there are more refreshing shake recipes where that one came from.

Cucumber Refresher

I'm not a big fan of avocado shakes even though they are extremely healthy. While messing around with some recipes my husband and I came up with this recipe in lieu of an avocado shake. Surprisingly sweet and perfect for in the morning.



2 handfuls of Spinach
3/4-1 cup sliced Cucumber (about 5-6 inches of a cucumber)
Half of 1 Avocado
Juice of 1 Lemon
1-2 cups Water
2 handfuls of Ice Cubes
2 1/2-3 packets of Stevia
A scoop of your favorite super greens (optional)

Place all ingredients into a blender (I use a Vita Mix blender) and blend on medium for a minute. Then turn blender to a high setting and blend until all ingredients are completely smooth and blended. Serve immediately.

Healthy Habits Plate Review and GIVEAWAY!!!

Amy from Super Healthy Kids sent me one of her Healthy Habits Plates to Review and we LOVE it! She designed this plate to help kids get excited about eating healthy. Also it reminds them of what healthy foods to eat and that a larger portion of their meal should be fruits and veggies. I love this idea! How many times have you had a three section plate for your kids were the large section is piled high with the main dish and the veggies get push to the back corner? Don't worry, I've been guilty too, but that's why I love Amy's plate, she reminds us and our kiddos that fruits and veggies should get the "front and center stage" on our plates.

When I first got our new plate in the mail I was very excited to use it to make my three year old lunch. Here is what I served..

This lunch has whole grain crackers for grains, and hummus for protein. For fruit it has lots of blackberries and avocado. When I served this lunch to him he said,"Mommy the plate says I need carrots too", I was shocked, he is not a carrot boy. So I added some carrot sticks too. He loved his lunch and his new plate! Thanks Amy!

What? You want a plate too. Well guess what she also sent me one to GIVEAWAY!!! Just leave us a comment telling us what you would like to see on our blog. You have until Thursday, January 8th, at midnight. I will be randomly picking a winner and announcing them Friday morning. Also check out Amy's site because for this week only she is selling the plate for $2.99 (plus shipping)!! In addition, if you blog about it and make a purchase, she will throw in an extra plate for FREE!

Good luck on the GIVEAWAY!!!

Start Off the New Year Right

I'm sure most all of us don't need to be convinced that exercising is good for the body. And, now that the holidays are over and there is more of us to love (or at least more of me), I'm sure most of you are resolving to recommit to your workout schedule. Well, last year I chose to say goodbye to my favorite form of exercise (running), to prevent possible surgery on my feet and knees. It was a hard choice but I have felt good about the decision. So, in search of other forms of exercise, for someone who needed low impact but wanted results, I came across a few I really like and wanted to pass along the information, especially to those in my situation. These exercises would be great for seniors too.

My favorite right now is the rebounder mini trampoline. I actually have been using this form of exercise for years and when I use it consistently I get major results. Pros: Easy to use, fun, can watch t.v. while using it, I usually see significant results. Cons: For an outdoor lover, it's not the easiest to use outside (at least for me since I have a small yard) plus it's not a form of exercise I feel comfortable having my neighbors see me doing. Some places to visit for more info - here, and NASA even did a study on it, look here. My favorite rebounder that I love but can't afford is here.

Yoga. Surprisingly you can burn a significant amount of calories in an hour and break a sweat while doing yoga. For the past few months I have been consistently waking up in the early morning to do yoga. I not only enjoy the peaceful movements but it has been helping me with my achilles tendon that has been causing me problems. My favorite class I've been to is on the television. If you have BYUTV the Yoga series on at 4 am PST, is great (I DVR it and use at a different time).

A vibrating machine. There are a growing amount of medical studies on vibrating machines. Particularly on older women (65+ years) and if it helps osteoporosis. Some studies may lead you to believe that it does but personally I think the ruling is still out on that until we get a long term study done. It is believed that these machines can help the body release nitric oxide (which helps cells communicate with each other) and endorphins. I have not used one of these consistently but have tested out a few and have really liked how my body felt afterwards. It is on my wish list now.

Bicycling. I love being outside and miss that the most from not being able to run. Bicycling can be hard to get into in the beginning so start off on flat terrain and BE SAFE. I have yet to get a bike, it is also another item on my wish list. This is the option my doctor suggested I do in lieu of running. He told me it is the equivalent to running in exercise intensity without being harsh on the body like running can be. I'd like a 24 speed and cruiser from here.

You will notice I don't have as much to report on the last two but that is because I haven't been able to test them out on a consistent basis. I'm hoping to try them out more this upcoming year.

Whatever you choose just resolve to choose something this year. Doing even a small amount of exercise on a regular basis has been known to help various ailments like edema, arthritis, fibromyalgia, heart disease and others not to mention obesity.

Happy New Year!