The Difference Between a Snack And a Treat

Snacking is a major pastime for kids and adults alike. Our lives are filled with busy work schedules, long school days, after school activities, play dates, and meetings. When we become hungry, it’s easy to forget about healthy eating and grab what’s most convenient. Making smart snacking choices; however, shouldn’t be a challenge, and snacking is not bad, if done right.  Stop the cycle of unhealthy snacking by thinking outside the box and discovering that snack boxes, bags, vending machines, and drive-thru’s are not your only choices. 

Don’t fall prey to marketing and advertizing, which doesn’t always have our best health interest at heart. Phrases like “Low Fat,” “Non-Fat,” and “Fat Free” can be misleading and may lead you to ignore other important facts about the foods you’re putting into your body. For example, McDonald’s recently came out with a new kid’s menu that they claim offers more healthy snack options than their previous menu. The menu was changed to satisfy people who criticize McDonalds for contributing to the growing population of obese people in Today’s world. Although the menu now includes apple slices and free milk, these rumored “healthy” options are loaded with sugar, artificial flavors and colors, and preservatives. Unfortunately, the new menu has done more for publicity than it has done for the actual health of McDonald’s customers. 

The key to healthy snacking is to know the difference between a nutritious snack and a treat. Low fat muffins and granola bars may be easily accessible and seem like the healthiest choice, but these foods don’t contain important nutrients that your body needs to sustain energy and concentration. In fact, these foods are treats, not snacks. Smart snacks should be a primer of powerful protein, healthy brain boosting fats, complex carbohydrates, vitamins, minerals, antioxidants and phytochemicals to maintain energy throughout your busy day. 

A nutritious snack includes protein, complex carbohydrates, and healthy fats. Avoid synthetic food items that contain high amounts of sugar, artificial flavors and colors, sodium and chemicals meant to prolong the shelf life of a product. Be a label detective and look at the ingredients list before you put food into your body. Many foods that are marketed as “healthy” snacks are actually loaded with sugar. For example, sports drinks, cereals, granola bars, low fat muffins, and certain yogurts are packed with sugar.  Learning how to decode food labels can detect hidden sugar inside rumored healthy snacks.  Stay tune for our favorite healthy grab and go snacks.

Nathan’s "to die for" Hot Dog! How Much Is Your Health Worth?

Nathan’s Famous Fourth of July International Hot Dog Eating Contest was held this year on Coney Island at the original Nathan’s Famous Hot Dogs. The winner was Joey Chestnut from San Jose, California. Chestnut ate a whopping 62 hotdogs to claim $20,000 in cash and prizes.


We all know that the hot dog, a classic summertime treat is not the healthiest thing we can eat. So are the cash and prizes won by Joey Chestnut worth the health consequences? And what about the consequences to our own health when we consume the hot dog? A hot dog is one of the most processed foods we can eat and is full of toxins, preservatives, sodium and food coloring. Hot dogs contain two of the worst chemicals found in foods today, sodium nitrate and MSG. Sodium-nitrate is a preservative that gives the hot dog its pinkish color and gives it a longer shelf-life. Eating too much sodium nitrate has been strongly linked to cancer.

MSG is another chemical in hot dogs that flavors the hot dog. However, this flavoring is so intense that it actually kills neurons. So by consuming a few hot dogs at a barbecue, you are, in fact, killing neurons and making yourself more at risk for various types of cancer. Therefore, the competitors participating in the hot dog eating contest are killing numerous neurons in their bodies and causing themselves to be at a much greater risk for cancer than they ever would be if they did not participate in the contest. If that is not enough to way the consequences of this contest, a single hot dog contains...

• 297 calories 
• 18.21 grams of fat
• 6.88 grams of saturated fat
•  .49 grams of trans fat
• 34.40mg of cholesterol
•  692.07mg of sodium
•  23.98 grams of carbohydrates

Now multiply all of those values, which are shocking enough on their own, by 62. What do you think that amount of calories, fat and sodium does to your body?

With this said, I love organic turkey dogs, as they are a healthier alternative to regular hot dogs. Buying hot dogs that are labeled 100% beef, turkey, chicken or tofu and that are also labeled organic and nitrate free is a better option to the classic hot dog. Applegate is a my favorite brand. They are available in health food stores, or in the organic section of the grocery store. Pair them with a whole grain bun, organic ketchup and sliced avocado to makes a great summer snack or meal for kids without any negative health consequences.

Girls’ Night Out Sponsored by Hewitt’s Women’s Health Awareness Club

With pink décor surrounding the Hewitt gymnasium, the room was filled with proud and supportive women only. Three wonderful speakers stood in front of the podium sharing their background, passions, and stories with the extended Hewitt community.

The first speaker was Geralyn Lucas, breast cancer survivor and Hewitt mother. Diagnosed at twenty-seven, Geralyn Lucas moved the audience to tears as she told her story. Lucas did not have any family history of the disease; in fact, she discovered the cancerous tumor herself. While being treated, Lucas wrote her memoir, Why I Wore Lipstick to My Mastectomy, which was later made into a movie. Although the title appears humorous, Lucas explained that the deeper meaning to the title. “As the doctor looked over at me,” Lucas recalled, “I wanted him to think of that first kiss he had as a boy… As the nurse stood above me I wanted her to think, ‘Man, she looks good’.” After seven hours, Lucas said, “The nurse said to me, ‘Girl you have been wearing that red lipstick for seven hours, and it is still perfect. What is the brand?’” Despite the seeming silliness of it all, the red lipstick symbolized the confidence that Lucas felt inside, despite her illness.

Next, Lucas showed a self-made YouTube video showing the various ways that women inflict pain on themselves for “beauty.” Whether it is waxing, tattoos, or strutting in gorgeous but deadly heels, we do submit ourselves to torture every single day. The irony, Lucas pointed out, is that when it comes to getting a mammogram, women simply shy away because of the five seconds of pain, even though the pain of a mammogram could save her life.
One of the biggest points that Lucas stressed during her speech was the importance of new testing and being aware of your body. Because of Lucas’ lack of family history with the disease, Lucas has taken a special interest in tests that can find the gene, the chance of having the gene, and several other factors that can make women more aware of their chance of contracting breast cancer.
The second speaker was Dawn Lerman, a nutritionist who shared some scary truths about the foods 

which we eat every day. Sugar, thought be one of the most deadly foods on the market, was also recently tackled in an April issue of The New York Times Magazine. The amount of sugar that we ingest during a meal is simply shocking, and the article describes how it tortures our bodies. Lerman also provided an interesting rule of thumb: if the label gives detail about the amount of fiber, low calories, or lack of fat, it most likely is not healthy. Foods should not have to advertise their health benefits.
Lerman’s fascination for advising people on the appropriate foods to eat came from her father. As she grew up with a dad who constantly battled obesity, Lerman learned the hardships of living an overweight life. You can follow Dawn Lerman on her food discoveries, recommendations, and more at her blog.


The final speaker was a representative from Planned Parenthood, the most controversial speaker due to the potential budget cuts in her program advocated by abortion opponents in Congress. The representative discussed the importance of talking about what teenagers considered to be the most 

difficult subject with parents: S-E-X. Furthermore, she discussed a prominent drug on the market to prevent unwanted pregnancy; this drug has been labeled “Plan B.” It is imperative to know that this is not a common alternative to using protection, but instead a last resort as it can result in an increase in hormonal levels. The representative added that there are several other clinics including Planned Parenthood that offer free consultations. The most shocking thing that the representative told us is that while someone 21 years or older can buy alcohol for another who is younger than 21, a person 17 years or older can buy Plan B for someone younger than 17.


Nicole Axelowitz `12, one of the leaders in planning this wonderful event, stated, “A year ago, Sunny Rovitz, Madeleine Mogul, and I came up with the idea of starting a women’s health and awareness club. Because we attend an all-girls school, we felt it was vital to have a club that focuses on educating women about women. Our goal for Girls’ Night Out was to bring together daughters and their mothers, aunts, grandmothers, and other women who are significant to them, for a night of revitalization and education. We look forward to more of these opportunities in the future!”

The night ended with a raffle of amazing prizes, such as hair products, yoga materials, and many more goodies. Plus, gift bags abounded, filled with items ranging from beauty products to important pamphlets about “the conversation.” Congratulations to the Hewitt’s Women’s Health Awareness Club for planning such a fabulous event!

Fourth of July Treat To Beat The Heat

Coconut Water Freezer Pops

Makes about 6 popsicles 

When kids become over heated they may loss their appetite and are at risk for dehydration and electrolyte imbalances. Its very important to keep your child hydrated and these coconut water pops are a great, delicious, and fun way restore the electrolytes that are naturally found in their bodies. You can blend in other fruits, and also try the various flavors of coconut water out there. The passion fruit coconut water from Vitacoco is my personal favorite.

Ingredients:

1 cup coconut water
1 banana
1 cup strawberries, hulled

Directions:

1. Combine ingredients in a blender and puree until smooth (or to your desired consistency).
2. Pour into freezer molds and place in a level area of your freezer until solid.
3. To remove the popsicles, run your mold under hot tap water until the seal of the frozen liquid releases and you can easy pull each pop out. (If you don’t do this, you WILL pull the handle out without the pop and then you’ve got problems!)

4. Enjoy!

A Healthy Fourth Of July Treat

Makes 10 servings

 There are so many creative treats that you can make with a watermelon.This watermelon cake is perfect for the those hot summer days when you want to avoid using the oven. It’s hydrating, packed with electrolytes, and is great for any BBQ or picnic. Your kids will love this patriotic cake, so get creative and experiment with different fruit combinations to add to its festive appeal. Or if you want something easy just cube , juice and freeze in popsicle holders

Ingredients:

I large seedless watermelon

2 large wooden skewers

1 quart strawberries with their stems removed

1 pint blueberries

1 large  pineapple peeled, cored, and cut into 1-inch triangles,

1 ½ pounds seedless green grapes

2 large oranges, peeled and sliced into ¼ inch thick quarter-moons

3-4 kiwifruit, peeled and sliced into ½-inch-thick cross sections

1 box toothpicks

Directions:

1. Cut the watermelon about 2 inches from each end. Remove the outer skin of the watermelon and slice into circular layers. The first layer should be about 8 inches in diameter, decreasing the size of each subsequent layer about 2 inches. When finished, you should have three slices of watermelon, 8, 6, 4 and 3 inches in diameter. 

2. Arrange the watermelon layers on top of one another. The smallest layer should be on top.

3. Use skewers to hold the layers in place. Place the skewers so that they are not visible.

4. Using toothpicks, fasten additional fruit to the cake

5. Slice the “fruit cake” how you would for any other cake or pie and avoid the skewers as you eat and enjoy this refreshing summer snack.

Watermelon

Watermelon is sweetest during the summer. It makes the perfect summer snack that’s both hydrating and packed with electrolytes, including potassium and sodium, which we loss when we sweat. Watermelon is an excellent source of carotenoids, especially lycopene, which has powerful antioxidant properties. In fact, it contains more lycopene than any other raw fruit or vegetable. Watermelon is packed with B vitamins that are essential for energy production. Additionally, watermelon seeds are a great plant source of protein if you want to juice the whole watermelon

Strawberry Oat Muffins

Strawberries are finally here. With every new season comes a new supply of fruits. Fruits make for refreshing and healthy desserts. An important thing to remember when eating your fruits is to incorporate a nice array of different colors. Why? Because each colored fruits provides a different variety of vitamins, minerals, fiber and phytochemicals your body needs to maintain good health. What I have in my fridge.

Watermelon, the refreshing, crispy pink fruit is a great low-calorie snack! Perfect for a hot summer day, the thirst-quenching fruit is packed with Vitamin C. "This water-soluble fruit is full of anti-oxidants, Try a watermelon slushy. Just puree watermelon in the blender, pour it into decorative cups with a spoon facing down, Freeze for a couple of hours and voila, a healthy kid friendly dessert.

Strawberries, blueberries, blackberries are all great for smoothies, fruit salads and dessert. Almost all berries are super foods. You can even use these delicious berries in our strawberry oat muffins. These muffins provide a healthy and delicious snack!

Strawberry Oat Muffins

Ingredients

1/2 cup rolled oats
1/2 cup oat milk
1/2 cup all almond flour
1/2 teaspoon baking powder

1/4 teaspoon baking soda
1/2 teaspoon salt
1 egg
2 tablespoons coconut oil

1/4 cup agave nectar/maple syrup
1/2 teaspoon vanilla
1 cup chopped fresh strawberries

Directions
1. Preheat oven to 375 degrees. Grease and flour a muffin pan, or use paper liners. In a small bowl, combine oats and milk and let stand 5 minutes. In a medium bowl, combine flour, baking powder, baking soda and salt; set aside.

2. In a large bowl, beat together the egg, oil, agave and vanilla. Blend in the oat mixture. Stir in the flour mixture, just until moistened. Fold in strawberries. Fill muffin cups 2/3 to 3/4 full.

3. Bake in the preheated oven for 15 to 20 minutes, or until a toothpick inserted into the center comes out clean.

A Farm Fresh Cooking Class

I had so much fun shopping and cooking last week with my daughters first grade class. Involving children in the shopping and cooking process gives them the opportunity to learn about the foods that they are putting into their body. Eighteen children purchased fresh products from the local farmers market and prepared apple crisps. Each kid selected an apple of their choice and searched for other ingredients. When we returned to the classroom, kids sampled the different apples and experienced the variety of flavors. From this interactive learning experience, students gained an understanding of how food choices impact their bodies, the environment, and their communities.

Apple crisp is great to make either at home with your family or in a group setting, like a classroom. Kids love to chop the apples, mix the oats, and mash the butter. These tasty treats are packed with fiber, which helps to regulate digestion. Additionally, the primary ingredients can be purchased locally, which is better for the environment and for your body.

Purchasing food that has been grown in your surrounding area is beneficial for your health and for the environment. Transporting foods over long distances generates pollution, whereas buying groceries from local venders, like a farmers market, decreases your carbon footprint. Foods sold in grocery stores have traveled an average of 1500 miles from where they are grown. On the other hand, foods that are grown locally are picked when they are ripe, which allows for a better taste and more nutritious product.

Apple Mix Ingredients:
6 apples, washed, cored, diced
½ cup apple juice

Topping Ingredients:
½ cup maple syrup
2 cups rolled oats
2 teaspoons ground cinnamon
6 tablespoons butter
1 teaspoon vanilla extract
1 teaspoon flax seeds
1/3 cup raisins

Directions:
1. Preheat oven to 350 degrees.
2. Lightly oil the bottom of baking pan with cooking spray.
3. Spread apples evenly in the pan and add apple juice.
4. In a bowl combine maple syrup, rolled oats, flax seeds, and cinnamon.
5. Work in softened butter until combined and there are no large chunks.
6. Sprinkle dry ingredients on top of apples.
7. Cook uncovered for 35-40 minutes.

8. Cut and enjoy!

Carrot Ginger Soup

This soup is perfect for cold rainy days. Rain rain, please go away! I made this beautifully colored soup to bring a little color into my day.

Makes 8 servings

Ingredients:
6 carrots
1 medium onion
1 teaspoon sea salt
6 inch piece fresh ginger
Parsley to garnish

Directions:
1. Wash, peel, and cut carrots and onion into chunks.
2. Place vegetables and salt in a pot.
3. Add 4 cups water and bring to a boil.
4. Cover with a lid and simmer on low heat for 25 minutes.
5. Transfer soup into blender, adding water to achieve desired consistency.
6. When blending is done, squeeze juice from grated ginger and add to soup.

Variations: Sauté vegetables before cooking for extra flavor. Substitute carrots with squash, parsnip, or beets. Squash and beets need 35-40 minutes to cook.

Carrots are a very versatile vegetable that kids will love raw as a snack or cooked in a variety of meals. The carrot is a root vegetable belonging to the Umbelliferae family along with parsnips, cumin and dill which all have the umbrella-like flower clusters that characterize this family of plants. Carrots are especially high in Vitamin A and beta carotene which are necessary for maintaining healthy eyesight.

Ginger: Wellness Superstar!
Incorporating ginger into a kid’s diet can be a bit tricky because of the unique taste but it adds great flavor to a variety of dishes and has many health benefits. Ginger is widely used across the world and can be used both as a spice and for medicinal purposes. Eating ginger is excellent for preventing and easing illnesses including nausea. It also promotes overall health as it is full of Vitamin B-6 and B-5 as well as potassium which is necessary for controlling heart rate and blood pressure.

The Best Egg Substitutes for Food Allergies and Vegans

Recently I have had so many clients who are allergic to eggs or because of their vegan convictions need some good swaps. Personally I love organic eggs, but for anyone who is sensitive below are a couple of great swaps. While having allergies is awful. Food sensitivities make us pay more attention to the ingredients in our food. So turn your allergy into a fun experiment in the kitchen. Let me know the results or if you have any other suggestions!


Using 1/4 cup of pureed pumpkin, applesauce or banana for 1 egg.


1 tablespoon of flax seed and stir it into 3 tablespoons of warm water. It doesn’t take long and that mixture gets all gelled up. It works very well in place of eggs and contributes some extra benefits from the flax!


2 tablespoons water, 1 tablespoon oil, and 2 teaspoons baking powder.


I have heard but have not tried it personally that you can substitute a can of seltzer for any recipe that calls for an egg and a cup of oil!

Candy For Conscious Parents

Chocolate Candy Crunchies

Makes 12 servings

These are perfect for any festive occasion. While they look and taste like candy, there is no added refined sugar. All the sweetness comes from the raisins and chocolate. Both of these ingredients are also powerful antioxidants. My grandmother told me, and I have passed this down to my own kids, that everything that goes into our bodies should nourish us. These certainly do the trick. When I put these out at parties, there is never any leftover. Need I say more?

Ingredients:

½ cup of toasted walnuts
½ cup soft raisins
½ cup organic cornflakes
1 cup semi sweet chocolate chips
½ teaspoon ground flax seeds

Directions:

1. Chop the nuts finely.
2. Toss nuts into a bowl with the raisins and cornflakes.
3. Gently melt the chocolate chips on top of a double boiler.
4. Pour chocolate into the bowl and stir all ingredients together.
5. Drop mixture onto parchment paper by using a small tablespoon.
6. Chill in the refrigerator for one hour.

Enhance Young Brains

Omega 3 fatty acids in walnuts and almonds are the beneficial fats found to be important for kids’ mood and cognitive function. To determine the brain benefits of Omega 3, scientists prescribed Omega 3 fatty acid supplements to elementary school children who were struggling academically. After taking the supplements, many children reported to having better focus and improved academic performance. The best and most absorbent omega 3 fatty acids are DHA and EPA, which are found most abundantly in nuts, fish and avocado. Snacking on these foods a couple times a week typically provides enough omega 3 fatty acids for the average child.

Strawberry Bran Snack Muffins

Makes 12 standard size muffins

This muffin is based on one of my grandmother’s recipes. She used this high fiber, high iron recipe to help treat her high cholesterol and  constipation problems, She called this muffin the magic cure. But most of all it is delicious and helps my kids calm their sweet cravings. Always better with fresh strawberries from the farmers market, for now we will use the frozen berries we have from Trader Joe's in our freezer.

Ingredients:

1-¼ cup whole wheat pastry flour

1-½ cups All Bran cereal or pure wheat bran (sometimes called Miller’s Bran)

1 tablespoon baking powder

½ teaspoon cinnamon

½ teaspoon nutmeg

¼ teaspoon salt

1-1/4 cups milk of choice (dairy, coconut, soy, almond, rice, hemp, etc.)

½ cup honey

¼ cup liquid coconut oil or grape seed oil

2 egg whites or 1 whole egg

1 teaspoon grated lemon peel

1 cup fresh or frozen strawberries

Directions:

1. Preheat oven to 350 degrees.

2. Line a muffin tin with paper muffin cups.

3. In a large bowl, whisk together flour, bran, baking powder, cinnamon, nutmeg, and salt. Set aside.

4. In a medium bowl, combine milk, honey, oil, egg and lemon peel until thoroughly blended.

5. Mix liquid ingredients into dry ingredients.

6. Fold in strawberries.

7. Fill muffin tins no more than half full.

8. Bake for 15 to 18 minutes or until muffins test done. Allow muffins to cool for 30 minutes before removing from tin

Why Strawberries?

These regal berries, so bright and juicy and delicious, are important additions to your warm weather diet. Available in most markets from late April through July, strawberries boast off-the-chart levels of vitamin C, plus huge stores of fiber, antioxidants and other phytonutrients. Not only are they important for keeping kids free of illness and helping to quickly heal wounds, strawberries promote strong eyesight, ward off heart disease and cancer, and have powerful anti-inflammatory powers. Eating them raw is one scrumptious option, but strawberries are also great tossed into smoothies, fruit and green salads, added to muffin and quick bread recipes, and even simmered into syrups” and sauces.

Quinoa Pilaf with Raisins- Teach your kids to be smart snackers

Makes 8 snack size servings

If your kids have never eaten quinoa before, they may approach this dish thinking rice. Try it a few times until they get used to the delicate, nutty texture of quinoa. After school kids are so ravenous they are open to trying new foods. Not only is this snack delicious—thanks to the sweet raisins and cinnamon—it is nutrient dense. This great mini meal is a powerful way to fortify young bodies, immune systems and brains, due to quinoa’s high protein content and the diabetes healing qualities of cinnamon. Great warm or cold.

Ingredients:

3 cups liquid, such as water  low sodium chicken or vegetable stock (I like Pacific or Brad’s Organic)

1 teaspoon cinnamon

Salt and pepper to taste

1/3 cup raisins

1 ½ cup quinoa, rinsed to remove saponins

Toasted pine nuts (optional, but highly recommended)

Directions:

1. In a medium saucepan, boil your chosen liquid.

2. Add quinoa and raisins. Reduce heat to a low simmer.

3. When liquid is completely absorbed (about 5 to 8 minutes), add the spices and stir gently.

4. Place in serving containers and garnish with optional pine nuts.

More About Quinoa

Quinoa contains twice the belly-filling protein as regular grains and fewer glucose-raising carbohydrates. Snack on quionoa regularly! You can also start your day off with a cup of cooked quinoa combined with a half cup of milk and half cup of blueberries! A quick trip: Quinoa contains a bitter substance called saponin, which protects it from being devoured in the wild by birds. Remove this with a quick rinse in a colander before boiling.

A Healthy Purim Snack

Basic Dough Ingredients:
2 eggs
3/4 cup organic palm sugar
1/2 cup coconut oil
2 tsp. baking powder
2 3/4 cups oat flour
1/4 cup orange juice

Filling Ingredients:
6 oz. organic dried apricots

6 oz. dried pitted prunes
1 1/2 cups raisins
3-4 tbsp. organic palm sugar
1/2 tsp. cinnamon
1/2 cup water or orange juice

Directions:
1. In a small heavy bottomed pot combine all filling ingredients over low heat and cook until fruit is soft, about 20 minutes. Add water if needed.
2. Process mixture in Cuisinart for about 30 seconds until mixture looks like a dark jam.
3. Mix dry ingredients in bowl.
4. Combine eggs and oil and mix well.
5. Slowly add orange juice and then mix into dry ingredients.
6. Put mixture onto floured board and handle until soft and pliable.
7. Roll dough out on floured board till about 1/4 inch thick.
8. Cut out small circles and place a teaspoon of filling in the center.
9. Pinch sides together to form a triangle.
10. Brush with beaten egg and bake at 350 degrees for 30 minutes or until brown.

Teach Your Kids To Be Smart Snackers

“An ounce of prevention is worth a pound of cure.” Our children’s health is being greatly compromised by lifestyle, environment, diet, exercise and most of all our their snacking choices.

You'd be amazed at how many mothers I meet who are unaware of the damage they are doing to their children’s bodies when they feed them over processed, pasteurized, microwaveable and most of all pre packaged snacks, loaded with partially hydrogenated oils, high fructose corn syrup, antibiotics and unpronounceable food additives.

 What our kids snack on makes a big impact on their overall  health. While changing our children’s snacks may seem time consuming and inconvenient, with proper planning, and a couple of easy tricks, and recipes-- transitioning to a healthy life style can be fun and easy and most of all delicious.

Healthy snack ideas to keep your kids nourished between meals:

• Grilled cheese on whole grain bread with tomatoes and avocado
• Peanut butter and jelly with flax seeds on whole grain bread
• Pretzels, cheese cubes, and grapes.
• Crackers, cheese and grape tomatoes
• Make a trail mix: Raisins, apricots, sunflower seeds, goji berries and pretzels
• Rice cakes with hummus dip
• Pita triangles with hummus
• Carrot sticks, cucumber rounds with hummus
• Crackers, cheese and grapes
• Pita triangles with avocado dip
• Ants on a log
• Homemade oatmeal cookies
• Plain yogurt with honey and fruit
• Rice cake, cream cheese and fruit spread and flax seeds

There Is No Investment More Important Then Your Kids Health

As a mother of two children, an educator and a health councilor, I live by the expression “an ounce of prevention is worth a pound of cure.” Our children’s health is being greatly compromised by lifestyle, environment, diet and exercise. When we feed our children overly processed, pasteurized, and chemically infused snacks, loaded with partially hydrogenated oils, high fructose corn syrup, antibiotics and unpronounceable food additives.We our compromising their health and setting them up for a myriad of possible diseases.

The media is focused on obesity, but this is just one side effect of overfeeding and undernourishing our children with poor quality food and snack products. Kids today have higher levels of asthma, allergies, behavior problems and even cancer than years before. These health issues are connected to the poor quality food products that they are eating. You might say it's the by product of "convenience".

Our grandmother’s old saying, “we are what we eat” has never been more true. What we eat and feed our kids matters. While every person is different and there is not one diet that is good for all, what holds true is that most conditions and health are greatly improved when we make some simple dietary choices. While changing our families diet may seem time consuming and inconvenient, with some proper planning and a couple of easy tricks; transitioning to a healthy life style can be fun and easy. It also enables us to share some great quality time with our children. Here are some of my favorite tips:

• Start by reading labels and removing artificial ingredients such as high fructose corn syrup, MSG and nitrates from children’s diets.
• Plan your weekly meals and snacks. When you go shopping, stick to your list and never shop on and empty stomach.
• Buy in bulk when you can and cook double batches so you can have a second meal or a snack ready to go. Some great things to purchase in bulk is nuts, grains, breakfast cereal or create your own trail mixes.
• Buy hormone free meat and chicken. 
• Buy local eggs, dairy, fruits and veggies. Visit your local farmers market.
• Recycle leftovers – wrap them up in a whole grain wraps, throw them in stews or stir fries. Have your child cook with you. They are more apt to try new things if they are involved in the creation of the food.
• Make a big batch of soup, stew or chili each week and freeze them in portion sizes for on those busy days.

Kid-Friendly Hummus Wrap

Kids love to eat what they help prepare. So instead of bearing the burden of what to pack for your children’s lunches or snacks each day, enlist their help. It’s a win, win situation! You will find they eat healthier, have less waste, and you, save time, aggravation and money.

While at first this might seem time consuming and inconvenient, with some proper planning and a couple of easy tricks it can be fun and easy. It also enables us to share some great quality time with our children. Stay tuned for some of my favorite shopping, preparation and getting your kids to eat healthy tips!

Makes 1 3/4 cups hummus, or enough for six or seven wraps

Hummus Ingredients:
1 to 2 garlic cloves
1 can chickpeas, drained and rinsed

Sea Salt to taste

3 to 4 tablespoons freshly squeezed lemon juice, to taste


Wrap Ingredients:
4 tablespoons tahini or plain low-fat yogurt
2 tablespoons extra virgin olive oil

1 large flour tortilla or whole wheat wrap

1 avocado
1 red pepper or veggie of choice leaves

Directions:

1. Turn on a food processor fitted with the steel blade, and drop in the garlic cloves. Process until they are chopped and adhere to the sides of the bowl. Scrape down the sides of the bowl. Add the remaining ingredients, and process until very smooth. Taste and adjust seasonings.
2.Warm a large flour tortilla for about 10 over a burner, just until flexible.
3. Lay it on your work surface and cover with lettuce leaves, leaving a Place desired amount of hummus (about 1/4 cup) on top of the lettuce on the bottom half of the tortilla. Top with the red pepper, avocado.
4. Fold the bottom edge of the tortilla over the filling. Fold in the sides, and then roll up, squeezing the tortilla so that the roll is compact. Place the roll on a piece of plastic wrap. Fold in the sides of the plastic over the ends of the wrap, and roll up tightly to secure. Refrigerate for at least five minutes and for as long as 24 hours.

Banana Bread That will Help Beat The Ground Hog Day Blues

If you are anything like me, and winter is getting you down this yummy healthy banana chip bread is a great pick me up. It's high omega 3 content should help banish the winter blues, as well as making your house smell great, and making your kids smile. Best yet, it won't hurt your waistline. A perfect snack or grab and go breakfast for the whole family.





Ingredients:

1 1/2 cups whole-wheat flour
1/3 cup coconut oil
1/2 cup maple syrup
1 teaspoon vanilla extract
2 eggs
1 cup mashed bananas
2 teaspoons flax seeds
1/2 teaspoon salt
1 teaspoon baking soda
1/4 cup hot water
1/2 cup chocolate chips

Directions:

1. Preheat oven to 325 degrees and grease baking pan. 

2. Combine oil and maple syrup, then add eggs and mix well. 

3. Stir in mashed bananas, flax seeds and vanilla; then stir in salt and flour. 

4. Mix baking soda with water; then stir into banana mixture. Fold in chopped chips. 

5. Pour batter into loaf pan and bake for 60 minutes.

6. Let cool before slicing.

Working With a Child’s Diet Can Help Reduce Symptoms Of ADHD

In  the News: Eggs, Diet and ADHD

Several  interesting reports were released last week.  The first was new data showing that the nutrition in eggs is better than previously thought.  They have less cholesterol and more vitamin D. I personally love eggs, however I only use organic grass fed eggs. They are easy to prepare, chock-full of nutrition and loaded with omega's which are great for kids concentration and brain development

Another study published in The Lancet showed that a strict elimination diet decreased symptoms in kids with ADHD by 60 percent.  The study uncovers how working closely with a child’s diet can help reduce symptoms.  More research still needs to be done, but evidence shows that diet may be an alternative--or a support--to medication for ADHD.

 Twelve years ago, before anyone was talking about this, I worked with  The Eras Center in Los Angeles, a special needs school with a high population with kids with ADHD, autism and other special needs. I was employed as a creative arts therapist. When I was hired, I was instructed to follow the footsteps of the person before  me, who would do a 20 minute activity with the kids, and then if they were able to sit through the group without disrupting, they would get to pick a sugary treat from a hat. 

When they hired me, they had no idea my intense passion for healthy food, how I grew up with a 550 pound dad, how I watched his incredible struggles, and how, from the age of eight, I had read about every existing dietary theory. In short, they didn't know my passion has always been about showing people how to make good food choices.

After a couple of weeks I convinced my supervisor that I would give stickers for rewards instead of candy. The kids were just as happy.  A couple weeks late,  I convinced  my boss to give high protein snacks such as cheese sticks, and homemade smoothies that the kids would prepare themselves throughout the day.

 A couple weeks after that, I began hosting parent workshops in order to get the parents involved in helping their children make better food choices. 

 Within less then a year, 50 percent of the children were able to get off medication with an intense food detox diet.  I did daily cooking classes with the students, and kids who previously only liked artificially-colored  blue or red foods, were now eating colors from fruit and veggies. Feeding kids a healthful diet can often seem like a huge task--after all, even seemingly "healthy" foods are loaded with nitrates, MSG, preservatives and other triggers. A nutrient-dense, whole food diets take work and preparation.  That is where I come in. I help you decipher your children's food triggers, and help you  enrich their diets with delicious kid-friendly superfoods that are fast and easy to make.

Personal and group classes available. Check out magnificentmommies.com for more info!

"With some simple and delicious changes to the snacks we fed our students, Dawn helped many of out students wean off medications for depression, ADD, and ADHD. Our teachers noticed how much more focused the children were only minutes after snack time. What's more, her snacks were delicious and easy to prepare."-Mishelle Ross, Ph.D., mother and Director of the Eras Center, Culver City, California

And lastly, I want to share my contribution thoughts about superfoods for kids, which were featured in the current issue of New York Family:

http://newyorkfamily.com/newyork/article-676-superfoods-to-the-rescue.html

Valentine Berry Smoothie----the perfect way to start your kids day

To me, sending my kids off to school nourished is a must. Especially on Valentine's Day when I know my kids are going to be bombarded with well meaning parents and teachers expressing love with sugary treats. I find, if my kids are well nourished even if they have treat at school they are less likely to over indulge. This bright red berry smoothie is the perfect start on valentine’s morning.

Ingredients 

1 cup of milk of choice (almond, soy, rice, coconut, hemp)
1/2 plain yogurt

1 small ripe banana

1 1/4 cups mixed frozen berries (raspberries, strawberries, blueberries)

1 scoop of protein powder
1 tablespoon flax seeds



Directions 

1. Gather all your ingredients.
2. Add the milk, frozen fruit, banana, protein powder, yogurt and flax seeds to you blender.
3. Blend until smooth. Thickness tastes vary. I like my smoothies thick, my kids likes them thin.
4. Add more milk if the blend is too stiff. Add more fruit if it is too thin.
5. Serve in smoothie glasses, garnish with a fresh strawberry and a fun swirly straw if you have one

Why add flax seeds? 

Flaxseeds are a powerful source of fiber, protein, magnesium, iron, and potassium: and Omega-3 fatty acids, which can help protect kids brains and the heart. Flax also contains substances called lignins, which are an excellent source of fiber to keep kids regular and happy!

Have a Magnificent Mommies Cooking Birthday Party

Magnificent Mommies Birthday Parties- Offers yummy kid friendly menus that kids prepare and eat. Everything your children will make is delicious and nutritious!

If the birthday boy or girl has allergies, no worries let us know what your special needs are and we will accommodate them, from nut allergies to dairy to wheat issues.

Dawn and trained staff are keen on showing children, that eating well, not only influences the health of our bodies and minds, but can be delicious and fun too!

From homemade personal whole grain pizzas - blue corn vegetarian tacos- colorful kebabs - citrus guacamole- fresh fruit popsicles – princess pancakes- creamy smoothies - seasonal muffins and soft chewy warm cookies - fresh fruit roll ups- to homemade chocolate, the list is endless. Just pick your child’s favorite fare or choose from specialized theme menu below.


Popular party themes include but are not limited to:
· Italian Extravaganza
· Princess Pancake Party
· Mexican Fiesta Party 

· Eloise on a Health Kick Tea Party
· Japanese Cushion Party
· Create-a-Cake
· All American not your Average Fast Food Party
· Cooking theme and menu of your choice

Call for special pricing!

In addition to a goody bag filled with fun recipes to make at home, with their decorated chefs hats and aprons; kids leave with an enhanced sense of pride and appreciation for what food does to their bodies and how food fuels their bodies.

Chocolate Covered Peanut Butter Balls

This recipe is great to make with your kids! The treats are versatile, so they can come up with their own way to enjoy them. My daughter likes to buy sticks from craft stores and put one in each to make pops. These are also great for after school playdates and parties. The yummy combination of chocolate and peanut butter is sure to please any guest!







Ingredients:
3/4 cup peanut Butter, almond butter or sunflower butter
1/4 cup oats
1 tablespoon agave nectar
1 tablespoon nutritional yeast
1/4 bag dark chocolate chips
Splash of almond, soy or coconut milk


Directions:
1. Place first four ingredients  in a bowl and mix well.
2. Take a spoon and scoop mixture  onto a cookie sheet lined with parchment paper and place in the freezer for 30 minutes.
3. Melt chocolate in a double boiler or if you are in a rush a microwave.
4. When the chocolate starts melting a little, add about a splash of milk of choice so the chocolate is not TOO thick. 
5. Remove from heat, stirring rapidly.
6. Take your PB balls out of the freezer and carefully dip each in the chocolate to coat. Then place them back onto the wax paper and into the refrigerator.

Princess Toast--- For the Little Girl who Loves Pink Colored Treats

Ingredients:

4 slices whole- grain bread
3 tablespoons maple syrup or agave-- or more to taste
1 teaspoon grated lemon zest
2 teaspoons lemon juice
3 cups sliced or diced hulled strawberries
4 tablespoons mascarpone/ ricotta cheese

Directions:

1. Toast bread in a toaster.
2. Heat pan Add syrup, lemon zest and lemon juice and cook, stirring, until the the mixture begins to bubble, 30 seconds to 1 minute. Add strawberries and stir for about one minute.
3. Spread 1 cheese on each piece of toast. Top with the warm berries.

Chocolate Berry Brownie Squares

Ingredients:
½ cup dark chocolate chips 73% cacao
¼ cup coconut flour
½ teaspoon celtic sea salt
½ teaspoon baking soda
2 eggs
½ cup agave nectar
¼ cup coconut oil
1 tablespoon vanilla extract
½ cup chopped nuts / goji berries/ fresh strawberries
⅓ cup dark chocolate chips 73% cacao


Directions:
1. Preheat oven to 350 degrees.
2. Place ½ cup chocolate chips in Food Processor and pulse until the consistency of coarse sand
3. Pulse in coconut flour, salt and baking soda until combined
4. Pulse in eggs, agave, oil and vanilla
5. Pour batter into a greased 8x8 pyrex dish
6. Sprinkle walnuts and remaining chocolate chips over batter
7. Bake for 25-30 minutes.
8. Cool and serve!

How to Get Rid of Headaches for Good

21 Home Remedies for Migraines and Headaches

Eliminate the cause

This is more of a long term approach, but it's by far the most effective. Food additives like aspartame and MSG can cause migraine headaches. So can food allergies like gluten intolerance. Find out if your diet is causing your headaches, and you'll be on the road to real recovery.

I learned this at age eight when i found out I had an iodine allergy. Nobody believed me but till this day anytime I eat anything with high levels of salt I get intense head aches and get extremely nauseous. Finding out, what caused me discomfort, label detecting and allergy sensitivities is the root of my practice and is my passion. What we put in our body determines the outcome of our lives.. There is no one diet for anyone. Food can make you thrive or slowly make you sick. Learn how to thrive through the proper food choices. I will be on a radio show next week talking about this very subject.

1. Peppermint oil. Rubbed on the forehead, temples or back of the neck, peppermint essential oil has a way of dissolving headaches into nothingness.

2. Willow bark. Known as the natural alternative to aspirin, willow bark is actually what aspirin was originally made from. It contains the pain-relieving compound salicin, and is one of the most common natural remedies for headaches.

3. Take a nap. Ever notice how the world seems renewed after a nap? Sometimes just a simple power nap is enough for your body to reboot and squash your headache.

4. Eat something! Headaches are often a sign that you've gone too long without eating a balanced meal. In fact, my last headache is a good example: I'd gotten caught up in working and hadn't eaten in a while. Next thing you know, I had a raging headache pounding my brain. Needless to say, I couldn't work much after that. An ounce of prevention is definitely worth a pound of cure in this case! 

5. Acupuncture. This increases blood flow to tissues.

6. Water. Headaches can be a sign of dehydration. Sometimes drinking a tall glass of pure water is enough to stop a headache in its tracks. Staying hydrated is also a good way to prevent headaches from occurring in the first place.

7. Massage. A good massage improves circulation and is obviously relaxing, and it might be just what you need to melt away that headache. In any case, we all need more excuses to get a massage!

8. See a chiropractor. Being out of alignment can definitely give you head pain. Many report that regular visits to the chiropractor is highly effective for relieving headaches and migraines. 

9. Feverfew. This herb has been used since ancient times to treat pain, including headaches. 

10. Hot showers. As with a massage, I'm always up for an excuse to take a hot shower. I always feel more relaxed and rejuvenated afterward, which goes a long way in relieving headache pain. 

11. Acupressure. Not quite the same as acupuncture (no needles), one suggestion is to pinch the spot between your thumb and index finger. Gently increase pressure until there's a dull ache, then hold until your head pain subsides.

12. Magnesium. If you're deficient in magnesium, it could very well be the cause of your headaches and migraines. Correct the deficiency, end the migraines. And magnesium supplements can get rid of a headache that's already begun as well.

13. Cold packs. Whether an ice pack or a cool washcloth, cold can definitely ease headache pain.

14. Yoga. improves circulation, relaxation, healthy blood pressure, and heightened neurotransmitter levels. All of these combined make for a great headache remedy.

15. Cherries. Cherries contain the active compound Quercetin, which is a powerful antioxidant and has strong anti-inflammatory properties.Users report that eating cherries or drinking cherry juice helps tremendously with headache pain.

16. Get outside. Fresh air is vitally important for health, as is getting adequate sunlight. A few minutes outdoors can be surprisingly refreshing, even enough to relieve your head pain.

17. DLPA. This supplement (a form of the amino acid phenylalanine), naturally increases dopamine levels, which can help ease pain of all kinds.

18. A cup of tea. Not only is a warm cup of tea relaxing, but a tea that uses herbs like peppermint or willow bark can also directly help reduce your headache pain. Green tea is also especially helpful, as it contains a small amount of caffeine, which some people find helps with headaches and migraines.