the smart after school snack!

Is it just my kids that totally have a blood sugar crash as soon as they walk in the door after school?  Our conversation usually goes like this... 

ME:  "Hey kids, how was your day at school?"
KIDS: "Terrible."  (while starting to cry)
ME:  "Oh really that's too bad.  What happened? "
KIDS: "Everything.  No one likes me. I hate school.  I have no friends. Kids were picking on me.  My teacher yelled at me. I got pushed down at lunch. I hate my life!"  and the list goes on...
ME: "Wow, that sounds like a terrible day! (said as I hand the kids a snack.)

Our conversation fifteen minutes AFTER they have a healthy snack of protein and complex carbohydrates.

ME: "So you had a bad day? I'm sorry."
Kids: "Not really.  It was actually pretty good.  I made a new friend.  I got an A on my spelling test.  Oh and I had fun on the bus playing with this girl.  Can I have a friend over?"

This is seriously what happened a few days ago.  I figured out the reason for the break downs. Their blood sugar levels are so low from eating lunch at 11 am and then having to wait til 3:30 for a snack.  That's why it's important to give your kids HEALTHY after-school snack.  Don't let them snack on chips and sodas or cookies.  Here's a great opportunity to give them something substantial when their bodies need it the most.  Have it ready for them right when they walk into the door.

You know that while they were gone at school, they probably traded half the good things in their lunch for junk food and were probably fed sugar because there's a birthday party just about everyday so they aren't missing out on sugar. What they are missing out on is protein and some good complex carbohydrates. It's incredible how their moods will change as soon as they get some nutrients. They think more rationally which will help them in completing the hours of homework we are so lucky to get to do everyday.  :)

Peanut Butter Ball recipe
High in protein, essential fatty acids, and fiber.

1 cup peanut butter or almond butter (i made both separately and then mixed 1/2 and 1/2)
1/2 cup coconut oil
1 T sunflower seeds
1/4 cup chopped almonds
1 T sesame seeds
1 tsp vanilla extract

1/2 cup currants (or raisins or dried blueberries)
Stir in 1/3 cup of brown rice syrup.
dash with salt
2 T unsweetened coconut

It looks pretty sticky and gooey.

Roll into balls with coconut flakes.
Then put balls on a greased pan to put in the fridge.

Make a big batch of these and after hardening them in the fridge, store in freezer bags in the freezer and pull out ten minutes before kids come in the house also have a shake ready for them. 

Here's the one I use!

MOOD-STOPPER SHAKE

1 cup Unsweetened Almond Milk or chocolate almond milk (can use rice milk as well)
1 cup water
1 T flax oil
1 Avocado (optional--maybe don't put in if you've never tried it before-adds a creamy texture)
2 frozen banana (can use fresh)
2 large green chard leaves
handful of frozen strawberries
1 T cacoa chocolate powder (optional)
1 scoop protein powder

Life's so much better with great nutrition.  And EASIER when you're a parent.

Who doesn't like muffin tops? (recipes found here)

Whenever I make muffins, I think about Seinfeld and the muffin-tops episode.  What's funny is my kids don't like eating the muffin tops as much as the rest of the muffin.  I think that's comical since the top is the best part!!! Muffins are a great way of serving up omega fatty acids, fiber and whole grains.

Here's a few recipes I made this past weekend for a family brunch we had after my son was baptized.  They were all delicious.  We had over 40 people over for brunch and this was just one of the things I served on the menu.  I also had home-made granola and yogurt AND quinoa & strawberries (see recipe below).

Peaches& Blueberry Oat Muffin

1 pint peach sauce (or 1 can blended peaches with juice)
1/2 c organic sugar (I used honey or agave)
1/2 c sunflower oil
3 hormone-free eggs
1 tsp pure vanilla extract (not imitation)
Blend well.

Add in the dry ingredients
3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp baking powder
2 cups spelt flour (can use whole wheat or 1/2 brown rice flour, 1/2 whole wheat)
1/2 cup blueberries (can use dried, fresh or frozen)
1 cup oats
Mix and pour in sprayed muffin tins.
Bake for 15 minutes at 350 degrees.
Makes around 2 dozen muffins.

Apple Cinnamon Muffins

1 pint of Unsweetened applesauce
1/2 cup water
1/2 cup honey, or organic sugar. I used sucanat (a healthy alternative to cane sugar).
2 eggs
1/4 cup sunflower oil
1 tsp pure vanilla extract
Mix well

Add dry ingredients

1 tsp Cinnamon
3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp baking powder
1/2 tsp nutmeg
2 cups spelt flour or whole wheat flour

Mix together for less than a minute. Pour in greased muffin tins. Bake for 15 min at 350 degrees. Makes 2 dozen.


Lemon Poppyseed Muffins

1/2 cups freshly squeezed lemon juice
1 cup vanilla organic yogurt
3 eggs
1/4 cup sugar (try alternatives like honey, sucanat, agave, maple syrup)
1/4 cup sunflower oil
Mix well


Add dry ingredients

3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp powder
2 T poppyseeds
2 cups whole wheat flour, I used 1/2 rice flour and whole wheat flour.
Mix for 1 minute. Pour in greased muffin tins. Bake for 15 min at 350 degrees.  Makes 2 dozen.


The lemon poppy seed were the favorite.  Funny thing is they had rice flour in it and no one even noticed.  They looked probably like they had white flour in it.

Quinoa & Strawberries

Cook 2 cups quinoa  in 4 cups of water according to directions until fluffy. (boil water first before adding quinoa)

After quinoa is finished, pour into a bowl with the following:
1 1/2 cups coconut oil
1 1/2 cups chopped almonds
1 tsp salt
1 T vanilla extract or maple extract
1 T cinnamon
1/2 cup agave nectar or 2 T stevia (go by taste.  I like mine not so sweet.)
8-10 cups cut up strawberries.
This was a large batch.  Probably served 25 people.

Life's Miracles

I've been working aggressively on my garden.  It never ceases to amaze me the absolute miracle of planting a seed and a plant appearing a week or so later.  Some days I sit and stare at my beautiful little plant starts, I call them "my babies", and marvel at the miracle of it all.  I feel so blessed and grateful to the Lord for the abundance of good food that has been given to us.  I don't know what it is about gardening that is so refreshing.  It's hard work, back-breaking at times but so rewarding.  I love being in the sun.  Our church has encouraged us to plant gardens because it's more economical.  And for those of us that buy organic, it is definitely more economical.  Fresh vegetables and fruit right outside your back door.  I LOVE IT.   For those of you who don't have a backyard to plant a bunch of vegetables you can still enjoy fresh greens.  Buy a large planter, fill it with some potting soil and plant some Kale, Chard and Collard greens.  They are easy to grow and the leaves look beautiful. They aren't picky about their atmosphere and they are some of the highest nutrition foods available to us.  I also put them in my flower garden to add some green. 






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Adequate Nutrition to prevent disease

Another way to prevent disease is by getting adequate nutrition.  This is definitely a problem for the busy American family where fast food and cold cereal are so convenient not to mention cheap.  I know lots of people that say they can't eat better because it costs too much.  I think it would shock people to discover how little I live on and yet can provide nutritious and healthy food for my family of 6.  So I think most people want to eat healthier and just don't know where to start.  Here's where I suggest to start.  Start small and take baby steps towards the following.

1. Have a hulk juice everyday! It's quick and easy and greens are packed with nutrients.  A great way to get daily nutrition into kids and yourselves. (see recipes)
2. Buy less processed foods.  The reason is simple. They are filled with chemicals and genetically modified foods that don't have adequate nutrition.
3. Make meals from scratch instead of using boxes or cans.  This will take a bit of practice but I promise the food will taste 100% better and is 100% better for you. 
4. Substitute whole grains into your baking.  Get rid of white flour.  Honestly try replacing it with brown rice flour or spelt flour or whole wheat flour or even oat flour.  This is a great way of adding fiber and nutrition into the foods you bake.
5. Take supplements.  I try to get most of my nutrition from the foods I eat because supplements are expensive.  However, I still take several vitamins daily to make up the for deficiencies in my diet.  For example, I take fish oil and Calcium and Vita D to name a few.
6. This might be hard for you but decide to not buy fast food more than once a month.  Choose something from home instead.  This is self explanatory but studies show that the liver becomes extremely toxic after consuming 1 fast food meal especially in children.   
7. Buy plenty of fruits and vegetables.  Cut up veggies and put them on the counter with a dip.  The kids and I snack on carrots, cucumbers, jicama, celery, tomatoes, peppers, etc.  Even if you think your kids won't eat it just set it out and don't say anything.  You'll be surprised how they'll walk by and grab a carrot or 2.  
8. Have dried fruit, fruit leather and nuts/seeds in your bag instead of fruit snacks. 
9. Cut out refined sugars, things with high fructose syrup. 
10. Make healthy treats (see my blog for ideas).
11. Get the family involved with the shopping and making the food and you'll have less resistance to making the change.

I think we all have ways we can improve on with our nutrition.  The food we eat should fuel an active, healthy lifestyle.  If the food you eat doesn't do that, then get rid of it. If your diet is full of processed foods, make a change.  It took me about a month to get used to not buying processed foods but after awhile you don't miss it, kids don't miss it and you get into the habit of just whipping up the food from scratch.  Set a goal and work towards that goal each day.  Take the little steps towards a healthier lifestyle.  I know you can do it!