Tuesday, August 25, 2015

Back To School Health Tips...

After months of staying up late,playing video games,watching TV and snacking on junk food,it can be a bit hard to transition back into a school routine. Here are a few tips to get back into the groove and improve health while focusing on their studies.

-Establish A New Sleep Routine: A week or two before starting school try going to bed an hour earlier and waking up an hour earlier. Studies show that children between the ages 3 and 5 need about 10 to 13hrs,ages 6 to 13 need 9-11hrs and teens 14yrs and older 8 to 10hrs of sleep a night. Be sure to keep all electronic devices away from children at night,the bright glare of from phones and tablets can disturb sleep cycles.

-Establish A New Meal Regime: During the summer there can be a lot of sugar soft drinks,hot dogs,pizza,s'mores etc,try to sit down with a list of healthy meal options to choose from and introduce more fruit to replace the processed sugar. Be sure to make water intake goals daily,that helps flush out their system of any processed toxins as well as 'awakens' the muscles and mind! Depending on the childs age,find out what lunch options your childs' school provides. Also create a habit of eating breakfast every morning before leaving for school,for children especially no matter their age,it IS the most important meal of their day!

-Get Into An Exercise Routine: At least one hour of physical exercise can help kids feel less stressed,feel better about themselves because of the release of their endorphins when the heart rate is up. Exercise will help their mind be alert,build muscle and strong bones as well as help with sleep at night.

-Introduce A Wall Calendar: Teaching our children time management is important and creates a less stressful and less chaotic environment,ultimately keeping their focus on their studies. Even if your child is very young having a wall calendar or wall planner with chores or play time scheduled is a way to introduce a time management habit.

School Time can be dreaded by kids but reminding them about how much fun it is to learn and socialize with their friends is key. Always encourage positive talk about when it comes to school and learning so that negative thoughts or feelings towards school can pass quickly and feel strong enough to solve any problems.

Thursday, August 20, 2015

No Bake Blueberry Bars!!

Summertime heat can sometimes make it difficult to snack on healthy foods,especially when its so easy to just open the freezer and reach for that ice cream bar or popsicle but here is a recipe that is not only delicious and cool but contains ONLY 4 ingredients!! not these bars are vegan,gluten free and paleo friendly!

- 2 cups of creamed coconut
- 2 cups of fresh and organic blueberries
-1/4 cup of maple syrup
-2 tsp of ground vanilla beans

-Combine all ingredients into a food processor until mixture is smooth
-Line a 8x8 baking sheet with parchment paper,leaving enough room for the parchment paper to hang over the sides of the baking pan.
-Pour mixture onto the parchment lined baking sheet and spreading it out evenly,you may need a wet spatula to help spread because the mixture will be really thick.
-Stick pan in the fridge to cool and firm,so maybe about 20mins.
-Once mixture has firmed,lift off of pan using the sides of parchment paper.
-Cut into squares and serve! Left over bars must be store in the fridge in an air tight container.

Wednesday, August 12, 2015

Quick and Healthy Mason Jar Meals!

Yes,mason jar meals seem to be all the rage right now so why not pack it with simple on the meals that are photo ready!? Here are just a few meal ideas that are HEALTHY and pintrest friendly ;)

BlackBerry and Grilled Peach Quinoa Parfait!

 2 peaches halved and pitted
 1 cup of cooked and cooled quinoa
 1 cup of blackberries
 1 cup of greek yogurt (plain preferred)
 4 teaspoons of raw honey
 4 teaspoons of slivered almonds

 Preheat oven to 375 degree
 Place peaches facing cut side up in a baking dish
 Bake for 35-40mins until flesh has softened
 Remove skin if preferred,then slice into 1/2 inch pieces
 For the layered in jar look, 2 tablespoons of quinoa on the bottom then 2 tablespoons of blackberries about an 1/8th of the peaches,2 tablespoons of greek yogurt,1/2 teaspoon of slivered almonds and 1/2 teaspoon of raw honey.
Repeat until jar is full and garnish with extra fruit or almond slivers.

Baked Eggs!

 2 teaspoons of avocado oil
 1/2 large yellow onion
 1 bundle of asparagus,or replace with any other green vegetable.
 10 eggs beaten
 3/4 cup of grated cheese
 salt and pepper to taste

 Preheat over to 380 degrees
 Slice onion to desired and asparagus,cut the base and the remainder cut into 2-3 pieces.
 Heat oil in a large skillet and add the onion,cook until browned then add asparagus and cook for about   5 mins,you'll want to keep the crisp texture of the asparagus. Season to taste with salt and pepper.
Lightly grease jars with avocado oil,place portion of vegetables in jar,the majority of the jar will have vegetables in it.
 Beat eggs and divide evenly in the jars,add 1 tablespoon of cheese on top of the egg in each jar and gently mix.
 Place jars on a baking sheet on the middle rack of the oven for 20-25mins.
 This should be done once the tops are brown.
 Twist on a lid once cooled,store or eat!

Vegan Cobb Salad

 1 cup of diced carrots
 1/2 cup of diced onions
 1 diced grape tomato
 1/4 cup of diced naval orange
 1 cup of diced avocado
 Lime wedges to keep avocado fresh
 1 cup of white miso marinated tofu
 1-2 handfuls of mixed greens

 Apple Cider Vinegar dressing
    -1/4 cup of apple cider vinegar
    -1/2 cup of avocado oil
    -3 tablespoons of minced garlic
    -2 teaspoons of dijon mustard
    - 1 teaspoon of raw honey
Mix ingredients all together and mix dressing only when ready to eat!

Sushi In a Jar

 3/4 cup of cooked short brown rice
 1 tablespoon of rice vinegar
 1 teaspoon of raw honey
 1-2 teaspoons of soy sauce
 1/4 cup of shredded carrots
 1/4 cup cucumber matchsticks
 1/2 cup of avocado diced
 lime juice
 pickled ginger to taste
 wasabi paste to taste

 Heat vinegar and raw honey in a sauce pan for about 1 min then pour over brown rice to make "sushi rice"
 Next layer ingredients in order you'd prefer and enjoy!!

Wednesday, August 5, 2015

The Perfect Duo,Cinnamon and Honey!

Its no secret that the benefits of cinnamon and honey are almost endless,especially when combined! Our ancestors from all over the world have been using these small but mighty ingredients for all sorts of remedies and cures! Here is a list of honey and cinnamon recipes,along with a list of uses and benefits!

 ***NOTE: Raw,Locally Grown and Organic Honey is most beneficial along with organic   Cinnamon!***

1. BLADDER INFECTIONS-Two tablespoons of cinnamon powder and one teaspoon of (raw,organic) honey in a glass of lukewarm water and drink! The combination of cinnamon and honey with water will kill the germs causing the infection inside of the bladder.

2. SKIN INFECTIONS- Apply honey and cinnamon powder on infected parts of skin. Has been known to cure,eczema,ringworm and many other types of skin infections.

3.FATIGUE-Half a tablespoon of honey with water sprinkled with cinnamon once after brushing and once in the afternoon keeps energy levels up!

4.UPSET STOMACH-A teaspoon of honey with cinnamon can cure stomach aches and rid stomach of ulcers at the root!

5.HEART DISEASE-Making a paste of honey and cinnamon and using it as a spread on a slice of bread to eat with breakfast has been known to reduce the cholesterol levels in the arteries!


Wednesday, July 29, 2015

Mediterranean Cauliflower Salad...

Looking for a healthy yet filling salad? A light mediterranean salad or looking to cut back on your meat intake? Look no further than this Mediterranean Cauliflower Salad! This recipe feeds about 4 to 6 people,perfect for the whole family or a dinner party! PS its vegetarian friendly!

First things first: The chickpeas,this baking the chickpeas will take the longest to prepare and cook so start off with baking the chickpeas first.
-1 1/2 cup or 15oz can of chickpeas,drained,rinsed and patted completely dry.
-1/2 teaspoon of ground cumin
-1/8 teaspoon of cayenne pepper
-1/4 of fine sea salt
-1 tablespoon of olive oil

Preheat the oven to 400°F. In a bowl, combine the chickpeas with spices and oil. Lay them in a single layer on a parchment-lined baking sheet and bake in the oven until slightly browned and crisp, about 35 to 40 minutes. Toss chickpeas halfway through cooking time.

Secondly: The dressing!
-2 tablespoons of fresh lemon juice
-1/2 teaspoon dijon style mustard
-1 clove of garlic,minced.
-1/2 teaspoon of fine sea salt
-1/4 cup of extra virgin olive oil

To make the dressing, combine the lemon juice, mustard, garlic and salt in a bowl. Drizzle in olive oil while whisking together the ingredients. Taste and adjust seasonings if needed. Place aside.

Lastly:The Salad
-1 large head of cauliflower,cut into florets.
-1 1/2 cup of cherry tomatoes cut in halves
-1/2 cup of diced red onion
-1/3 cup of of kalamata olives finely chopped *optional*
-1 finely chopped english cucumber 
-1 cup of finely chopped parsley 
-1/3 cup of pine nuts
-1/4 teaspoon of crushed red pepper flakes
-salt and pepper to taste

Place the cauliflower florets in the bowl of a large food processor. Pulse until the cauliflower reaches a fine, crumbled consistency. Be careful not to over process. You can also use a cheese grater if you do not have a food processor.

*Transfer the cauliflower to a large bowl and combine with the cherry tomatoes, onion, olives, cucumber, parsley, pine nuts, and crushed red pepper flakes. Toss well. Slowly drizzle with dressing and season to taste with salt and pepper. Once seasoned add roasted chickpeas and serve!*

Thursday, July 23, 2015

The Significance of Farmers Markets...

A weekly trip to your local Farmers Market does more for us and our community than we think. For one,farmers markets encourage friendly interactions between farmers and customers also between members of our community! Farmers Markets not only help build communities by providing a cost-effective way to sell local food producers but can inspire a new generation of farmers! Which is the glimmer of hope in our future of health and food that we need! So every time we head out to shop our weekly farmers market finds we contribute make farming profitable which creates sustainability in our community and preserves farmland for our future.
Bottom line is,"farmers markets are important because they have helped us reconnect with the land but just as equally important helped us reconnect with one another!"

Let us continue to be small but mighty by supporting our local farmers!

See Ya at the Farmers Market!!

Wednesday, July 15, 2015

The Benefits of Summer Camp!

School is out for the summer and many kids are kept busy by video games and television but there are other ways kids can keep busy while learning and making new friends! SUMMER CAMP! Not all camps are created equal,finding the right summer camp for your child based on their interests is important,there are science camps,agriculture camps,theatre camps,music camps but whichever one you choose,camp can really instill life long lessons that they can use even well into adulthood! Here are a few reasons summer camp can be beneficial for children!

- At camp,kids learn team work! Working together for something bigger than themselves and each person on the team contributing at the same time to accomplish the task at hand can be empowering for children. It takes them out of a child's way of thinking which can be "me,me,me" and get their mind thinking in terms of "us."

-The camp environment teaches a child resilience! A child's confidence builds after completing an impossible task after they have failed several times but are told to continue trying,many exercises at camp demonstrate just that!

-Camp teaches children to make their own decisions! Being away from their parents can be difficult in the beginning,even if it is just an all day camp and the child gets to go home at the end of each day or a child is miles and miles away from their parent,they learn to make choices and decisions for themselves.  Which in turn teaches a child independence and self reliance.

-Camp sets up a safe environment to try new things! Camp can take a child out of their comfort zone and ultimately helps with the child's growth and confidence. We know that when a child accepts comfortable situations the child can become limited in their flexibility,courage,confidence and understanding. Camp presents different and new situations to help build new strengths. If camp is too costly look for local programs that mimic the same type of situations and character building. Introducing your child to new friends from different cultures and backgrounds also teaches tolerance and acceptance!

Whichever camp or local summer program you decide to enroll your child in remember it will be well worth your energy and your investment!

Looking for a camp in the Inland Empire that focuses on healthy living,eating and farming while instilling the character building camp fundamentals?

                                 Check out WWW.HERITAGECAMPLIFE.ORG
        The final camp week will be held at Cal Poly Pomona from July 20th-25th 2015