5 EASY Ways to Reduce Your Sugar Intake!

Tricks great for parents and children!

Yesterday, I started an article with the old Mary Poppins saying " just a spoonful of sugar helps the medicine go down" and it REALLY got me thinking about just how many "spoonfuls" of sugar we were eating everday before I started our "fit family challenge". We recently have gone to almost ZERO prepackaged foods, eat almost all organic, and swapped our sugary snacks for healthier items. In the beginning, I was stunned to find that sugar is hidden almost everywhere you look- even when you think you are making the smarter choice! Check out the label on the next "fat free" product you buy. Sugar is technically "fat-free" therefore is used in huge amounts to flavor these "diet" items even though it converts to fat once in the body. The scarier thing about sugar is that it is extremely addictive (trust me I know) and a habit passed on to our children through our actions and choices....yikes.

It is estimated now that Americans eat in just 1 day more sugar than our ancestors ate in their entire lifetime. We have all read and heard about the dangers of consuming too much sugar so why have we let it go this far? Taking in too much sugar can lead to weight gain which brings with it an entire host of health issues including things like liver failure, diabetes, and cardiovascular issues. This trend is especially dangerous to our children who are now consuming more sugar than they can burn off in a day causing focus issues, hyperactivity, childhood diabetes, and even childhood hypertension.

Since we all know how dangerous it is, how do we break the cycle and teach our children better than we were thought? Are we ready to be the "mean" parent that puts a permanent ban on sugary snacks? Are ready to be called the "evil mom or dad" when we throw away the entire contents of our cereal cabinet? Are WE ready to get rid of our sodas and fancy frappuccino drinks? The good news for us is that we don't have to go to such extremes! We can reduce the amount of sugar we consume by making a few simple lifestyle changes that don't result in crying children or boycotting the coffee house!

Here are 5 simple ways to reduce the sugar you and your children eat!

1. Swap out Breakfast - While breakfast is the "most important meal of the day", for many Americans it is also the meal loaded with the most sugar!Think about your typical breakfast items: sugary cereal, muffins, donuts, pancakes or waffles with syrup, toast with jelly, you get the idea. Instead of having these, swap your breakfast for a heart healthy option like oatmeal or fresh fruit.

2. Make your own dressing!-If you have never looked at the back of your salad dressings- check it out because most dressings are loaded with sugars. Instead - try making your own with oil and vinegar OR make a homemade ranch dressing with Greek yogurt instead of sour cream! HOMEMADE DRESSING DOESN'T HAVE TO BE BORING! Take a mason jar and add some of the following: diced red pepper, diced onion, minced garlic, lemon juice, Dijon mustard, diced jalepenos if you like it spicy, and salt & pepper. Then add 1/4 cup of water, 1/2 cup of vinegar (your choice), and 1 cup of oil and SHAKE IT! You can make any variation of this recipe simply by altering the ingredients and vinegar choices.

3. Whole Wheat vs. White - The debate rages on! Whole wheat bread has a lower glycemic index than white bread, is lower in calories, has a higher fiber content, AND it takes longer to convert to sugar in the body. It's a simple swap!

4. Kick or reduce the Soda Habit! 1 12oz can of soda contains the equivalent of 8-10 teaspoons of sugar! You would never eat 8-10 teaspoons in a row or feed it to your child but we certainly have no problem drinking it! Drinking 1 can of soda is just like eating a slice of sweet pecan pie. Simply switching to diet soda may not even do the trick as there are studies now that are showing that the artificial sweeteners used (although zero calories) may impact our body's sweet cravings and cause us to crave sweeter foods over healthful ones. Even so called "vitamin drinks" contain the same amount of sugar. Switch to water or a non-sweetened beverage. Check out these 5 easy ways to get your kids (or yourself) to drink more water!

5 . Think outside of the Box! - While this sounds labor and time intensive, this one is easier than it sounds. With our hectic lifestyles, we have all become accustomed to grabbing the convenient box or bag to make dinner or to provide a snack. Avoid these prepackaged foods and you will immediately see a HUGE reduction in the amount of sugar you consume. Even items you would think of as healthy can be FILLED with sugar! One mango Jamba Juice smoothie contains over 400 calories and roughly 90 grams of sugar-you could have had two 3 musketeers bars instead! Popular pre-made lunch kits can have as much as 33 grams of sugar!! So...take the extra 5 minutes and pack it yourself or make your own smoothie. You would never even think of putting 2 candy bar's worth of sugar in your homemade smoothie...would you? Lean how to save money and get healthy by shopping the perimeter of your grocery store!


Is it possible to COMPLETELY ELIMINATE SUGAR FROM YOUR DIET? Sure, I imagine that you could but I can't imagine how hard and restrictive it might be. I have learned from my past diet failures that anything that involves restriction and large amounts of effort are most likely not going to happen for me! To achieve success in anything, I have to be able to gain control and do it while still living a "normal" life and raising 5 kids. BTW this normal lifestyle has to include cookies! These 5 steps were just a starting point for me and ones that were relatively easy to accomplish (still working on the soda though..fingers crossed).

So..I guess Mary Poppins can keep her "spoonful of sugar" I will just add a naturally sweet berry to my medicine and go about my day. I think I will put more stock in the old adage "An apple a day keeps the doctor away"!

If you have ANY tips for sugar reduction, I would love to know them. I am tricking my kids (and myself) into eating healthier and am trying to make it fun for us all as we go. I believe it's called "mommy magic" so share any that you have!

Healthy Meals Delivered STRAIGHT to your Door!

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Each week, you get 5 meals to choose from and each one takes approximately 30 minutes to make. There are many plans to choose from starting at only $59 for 3 meals - for two people!

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Click here to learn more about Hello Fresh!

5 ways to get your kids to drink more water

www.healthyhousewives.com

5 Ways to Get Your Children to Drink More Water

Some ideas!

Wasn't it Mary Poppins who said "Just a spoonful of sugar helps the medicine go down"? In my house, we have taken that to extremes! Luckily, my children are addicted to fruit juice but even most fruit juices are loaded with sugar and still not the same as water. Come to think of it, I am probably the worst one in my house when it comes to what I drink. I am a soda "Junkie"- Not an addict, a literal junkie. Yes, I have read and studied all of the reasons why diet soda is bad for us and have decided that my precious silver can is worth the risk. When I run out, I even hold my empty can so I don't go through separation anxiety...... Okay, its not that bad but you get the idea. I have been attacking what we eat with a vengeance and have neglected to focus on the liquids we put into our bodies- so the journey starts today.

Why do our bodies need water?

• Brain Power - yep, water can make you smarter! Since your brain is made up mostly of water, keeping your water tanks full will allow you to stay more alert and aware. Without enough water, your brain cannot function well which can lead to headaches and migraines.
• Look Younger - Your entire body is made up of water, including your skin! Drinking plenty of water will keep these cells full and plump which can help reduce the appearance and depth of wrinkles!
• Weight Loss - Water assists in digestion and boosts your metabolism. Water also regulates your body temperature so you are able to have a more productive workout!
• Health Benefits - Drinking lots of water helps to fight against flu and things like kidney stones and heart attacks. Add lemon to your water and it will help fight respiratory disease, intestinal problems, rheumatism and arthritis.
• Mood Enhancer and Energy Booster - Water helps to flush toxins out of your body. Without enough water, you heart has to work harder to get the oxygenated cells to the rest of your body. This tires out your body which means you are a bit exhausted too! Giving your body enough water will allow it to run at peak function - so it will be happy and it should share the love!

I know that there are many more reasons but Those are just a few of the reasons why water is good for us.
So...now we know it is good for us.....How do we get our kids (eh...ourselves) to drink more?!?!

Here are 5 GREAT Ways to get your kids to drink More WATER!

1. Make it accessible - Soda and juices are so convenient because they are kept in the fridge so they always cold. EVERYTHING tastes better cold! So keep a large water jug or dispenser where your children can access it! If you get one like the one pictured, you can refill it yourself and your children will LOVE the fact that they can get it themselves!

  

2. Add Fruit - I know that a lot of folks add lemon and lime but maybe you want your water to have a bit more pizazz! Try adding watermelon, oranges, berries, or even cucumber to your water. Freeze the fruit first and you will have delicious ice cubes! 

3. Fun Cups - Any fun cup will do! A cute sipper, a cup with a crazy straw, or try a cup that your child can decorate! You can actually use their favorite piece of artwork, a picture, or have them design something super special. Taking the time to sit with your child and decorate this cup will make it special for them and they will use it more! 

 
4. FREEZE IT! Make an ice pop for summer fun! Add fresh fruit and sit it in a mold (or use a dixie cup and a Popsicle stick) in the freezer.  


5. Make it a game! Get a chalk board or dry erase board and track EVERYONE in the families water intake! The first one to eight cups wins!



I hope that these fun tips help your family to drink more water. Doctors recommend 8 8ounce glasses per day. Yes, I know that there are concerns out there about the safety of tap water and you can learn more by visiting www.epa.gov/safewater/annual and by calling your local water agency.The EPA believes that at least 90 percent of the United State's Drinking Water is safe but if you still want to be extra careful, you can also test your water yourself, using a home test kit. These tests detect lead, arsenic, pesticides, and bacteria. Two reputable ones are PurTest and Discover testing. The kits sell for $10 to $30.

Good luck to your children (and yourself) on developing better water drinking habits! if you have any tips, PLEASE SHARE!

5 minute hummus

5 minute hummus recipe

Great as a dip, spread, or meal starter!

Getting your children to eat healthy is no easy task but for this mom, it is a priority. Over time, I have found recipes that they enjoy and are so easy to make....this hummus dip is certainly one of them!
The main ingredient in hummus is garbanzo beans. Garbanzo beans are well known for their fiber content, their digestive support, and even for craving reduction!
This recipe can be made in only 5 minutes by using canned garbanzo beans! Let's face it, not everyone has a handy supply of tahini paste so feel free to substitute peanut butter.
You can jazz this recipe adding any of the following:

• 1/4 cup of jalepenos
• 3 tablespoons of horseradish (my favorite--not the kids though)
• 1/4 cup of red peppers
• Anything you like can easily be added!

Cook Time

Prep time: 5 min

Cook time: 5 min

Ready in: 10 min

Yields: About 2 cups!

Ingredients

• 1 can garbanzo beans, drained, reserve liquid
• 1/2 teaspoon cumin, ground
• 2 tablespoons lemon juice
• 3 garlic cloves, minced
• 2 tablespoons tahini paste, (or peanut butter!)
• 1 teaspoon olive oil

So Easy!

1. Add all ingredients into blender or food processor. Slowly add reserved liquid until the hummus is at your desired texture.
2. Serve and Enjoy!

Try it with this homemade flatbread!

Only  4 ingredients! Click Here to read more!

Toasted Chickpea Snack recipe

Toasted Chickpea Snack Recipe

Healthy, Tasty, and Addictive!

I have to be honest, when I first heard of toasted chickpeas (garbanzo beans) I thought that there was NO way I would like them. I have been a vegetarian for almost 4 years and have used that as my excuse to eat potato chips and cookies non-stop! Eventually, I realized that I wasn't practicing what I preached. I gave my kids healthy foods and snacks, yet I was a junk food junkie. The "healthy" snacks sold at the grocery were expensive and not that great. So, I decided to try to find some snack foods that I could make at home that would satisfy my cravings....This one did!

It is easy to make and can be altered in just about any way you would like.

• If you like them a bit more on the sweet side, add some sugar or stevia.
• Want them a bit spicier? Add some diced jalepenos to the mix as you bake them!
• Try them with Italian seasoning! A different twist but still awesome!
• Looking for an oriental spin? Use wasabi powder and soy sauce!

Cook Time

Prep time: 5 min

Cook time: 30 min

Ready in: 35 min

Yields: 2 cups

Ingredients

• 2 cans garbanzo beans, rinsed and dried
• 1 teaspoon hot sauce, any
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• to taste salt and pepper
• 1/2 teaspoon olive oil

Instructions

1. Lightly oil or spray a cookie sheet. Preheat oven to 450 degrees
2. Toss all ingredients together and spread out in a singe layer on cookie sheet.
3. Bake for approximately 25-30 minutes. This will depend on how crunchy you want them. Cook them for as long or as little as you like!
4. Serve warm and enjoy! if you are going to keep them, cover and keep in fridge.

Want to try more quick, easy, and healthy recipes?

Since you are already buying garbanzo beans try this
5 minute hummus Recipe!

Baked Kale makes a great substitute for potato chips
Try this Baked Kale Recipe!

Want to learn more about healthy grocery shopping?
Learn how to save money and get healthy by shopping the perimeter

Have questions about All Natural vs. Organic?
Get some answers Here! All Natural vs. Organic, which is better?

5 Natural Headache Remedies

5 Natural Headache Remedies

Quit collecting bottles!

It is reported that over 12 million Americans endure chronic headaches — meaning they have headaches more than 15 days out of every month. I am one of these sad people.
There is nothing more frustrating than grabbing for your bottle of over-the-counter headache medicine and finding an empty bottle. What's worse is when you are wincing in pain and you continue your search through the medicine cabinet and again come up empty handed. You are out of Excedrin, aspirin, ibuprofen, EVERYTHING! This means you must jump in the car and drive in the bright sunlight while holding your aching head. Then, you must listen to the loud speaker, the bleeping registers, and other various noises that pierce your cranium at the grocery to simply get 1 fabulous bottle of relief. This recently happened to me. My failed search turned up 4 empty bottles of headache medicine. This prompted me to wonder "can taking this much medicine be good for me"? My vote is probably not. So, what is a person who is trying to love a more "green" / "all-natural" lifestyle to do? I went on a new hunt....A hunt for all natural headache remedies.

Knowing your Headache

The most common headache is a tension headache. This is the type of headache that makes your head feel like it is in a vice-grip with pressure on both sides of your head. It is common for us to react to stress by unknowingly tightening these muscles and this is what leads to the pain due to reduced blood supply.
And then there are migraines. Oh boy, these are my types of headaches. These have an intense throbbing usually on one side of your head. This immense pain can be accompanied by blurred vision, nausea, light sensitivities, and "floaters" in your vision.
Cluster headaches are the least common and probably the most painful. The pain usually forms around one eye which can end up being watery and red. They usually won't last long but in some cases occur off and on for a few days after onset.

So What Can you do?

First, you need to try to discern what is causing your headaches. Many doctors will suggest keeping a diary and noting things like weather conditions, meals, stressful factors or events, sleep schedule, any drinking or smoking, basically everything. This will help to find a common denominator for your headache days.

How to Naturally Remedy Your Headache

1. Acupressure/Acupuncture.Both are noted to relieve body tension.

Apply pressure to the "Union Valley"

for relief!

• Acupressure - Whenever you feel like a headache is approaching, using your opposite thumb and forefinger-try applying pressure to the Union Valley (X marks the spot on the picture), the Union Valley is the area where your thumb meets your palm.
• Acupuncture - in a study by the Bristish Medicine Journal, acupuncture was noted to eliminate sick days, trips to the doctor, and reduce the need for medicinal intervention in study participants who received 12 sessions over 3 months.

2. De-Stress! Not only will this help with you headaches but stress has been linked to many health issues: depression, anxiety, heart attacks, stroke, hypertension, increased susceptibility to infections...just to name a few.

• Yoga- Many poses will help to alleviate headache pain.
• Massage - You can try self massage by using a circular motion on the tissue behind and around the ear. Also try a reflexology technique by applying pressure to areas of your foot.
• Aromatherapy -Aromatherapy is great for headaches because it has both analgesic and anti-inflammatory benefits and assists in relaxation. A few drops of lavender oil rubbed on the temple will relieve some headaches. A cold compress of peppermint essential oil laid over the forehead may also help as it provides a cooling and relaxing feeling.

3. Eat Something? It could be something that you ate OR something you should eat!

• Many migraines are started with a food trigger. If you suffer from migraines, you should avoid things like MSG, alcohol, food additives, and artificial sweeteners.

• EAT Almonds. Eating a handful of almonds could help relieve the pressure off a headache. Almonds contain salicin, which is a pain reliever similar to aspirin.

4. Homeopathic Remedies- please check with your doctor before taking tinctures or pills with homeopathic supplements-especially if you have allergies or are taking other medications.

• White willow bark. White Willow Bark is another salicin-rich supplement. It assists in relieving pain and inflammation.
• Valerian root. Often called "nature's Valium," this herbal remedy is used to treat headaches, insomnia, and muscular pain.
• Fever Few is also noted to be a headache reliever.
• Ginger Tea - it reduces inflammation and reacts in the same time as an aspirin.
• Even popular homeopathic companies like Hyland's makes a Migraine tablet.

5.CAFFEINE - Okay, this one is dependent on who you talk to-

• Many over-the-counter headache products DO contain caffeine. Caffeine helps the body absorb headache drugs more quickly, bringing faster relief. Meaning, you will take less medicine. A lack of caffeine is noted as a trigger for migraines.
• Caffeine is also known to can be too stimulating and cause anxiety and sleep problems both which can cause a headache!
• CAFFEINE withdrawal is REAL! Caffeine is a foreign substance that is found in sodas, coffee, teas, and even in chocolate. If you are using caffeine in excess - kicking it cold turkey can cause headaches, nauseousness, allergic reaction type symptoms, and more. Best to reduce your daily intake before kicking it to the curb!

So....How Do I PREVENT Headaches. The answer is almost always the same- Have a "Healthy Life" Overhaul!

• Exercise
• VISIT THE DENTIST - Many headaches could be caused by dental issues! Teeth grinding, improper jaw alignment, etc.
• SLEEP - Lack of sleep can be a headache trigger.
• Eat "Cleaner"
• Take time for yourself to relax

I hope that these headache tips and tricks will help keep you from having to many full or empty bottles of headache medicine in your cabinet. Only you know what's best for you and your headache but if you are like me....anything to stay out of the quiet and dark room is something worth trying!
If you have an all-natural remedy that you suggest, please share!

Meet Mikayla! She's Running after Baby!

RUNNING AFTER BABY...

In More Ways Than One!

I love running. I love any distance from 5ks to ultra marathons. Running is a cheap form of exercise with high results in terms of weight loss. For me, it’s a great way to deal with stress and continuously set new goals. When I found out I was pregnant last year, one of my worries was how I would continue running. The answer: with some difficulty, especially in the later months of the third trimester as I got bigger and my pace became slower.

8 months pregnant at Enchanted Rock

Everyone told me throughout my pregnancy that once I had my baby the weight would drop off quickly, especially since I continued running and exercising until I gave birth. I didn’t believe those people and it was a good idea I was skeptical because, unfortunately, that was not the case. A good chunk of the weight did disappear, by disappear I mean came screaming out of me in the form of my son Connor, but when all was said and done at the 6 week postpartum checkup I was still 15 pounds over my pre-pregnancy weight. Being a runner means I, of course, started running before I got the okay from my OBGYN. This was not a smart idea. They tell you to wait to do any strenuous exercise for a reason. You just went through a major surgery. If someone just had their appendix removed would you think it would be a good idea for them to go out for a run a couple weeks post-surgery? No. Runners are a hard headed bunch.

I suffered some injuries and strains from trying to run too soon and ended up having to wait a bit longer than six weeks before I could start my journey to get back into racing shape. Connor added some time limitations into the mix and also limitations of when and where I could exercise. Basically, as I’m sure every new parent finds out very quickly, bringing a baby with you somewhere adds on at least an extra 30-45 minutes to the time it takes you to get out the door. It can be very discouraging at times and the easier option is always to stay home on the couch watching reality television.

A great start to get anyone motivated to exercise is to have a very specific goal to be met in a specific time frame. My goal of course is a race. Not just any race, but a race I would be really excited to run and something that my family and I could all enjoy. I picked the Austin 10/20. It’s 10 miles, 20 bands, 1 band every ½ mile. My goal is to run it in 1hour 30minutes. That would be a 9 minute mile pace. I am 13 weeks postpartum now and I have been running consistently 5 days a week for the past 3 weeks and have been exercising consistently probably for the past 5 weeks. I am building a solid base and trying to take things slow. My plan is to stick to a training plan that includes speed intervals and cross training.

This blog will follow my training to reach my goal at the Austin 10/20. Wish me luck!

Check out the Austin 10/20!

Which is Better? "Organic" or "All Natural" ?

Which is Better? "Organic" or "All Natural"??

Are you clear on the Differences?

Over the past few years, companies have recognized the growing need for "Healthier" foods and seem to have responded to the call. Nowadays, you can stroll down your grocery aisles and find the terms Natural and Organic slapped on every jar, bag, box, and bottle. Do you really know and understand the differences in these terms? I recently stood in an aisle for over 5 minutes debating on which chicken to buy for my family. One was labeled "All-Natural" and the other was "Organic". Both options sounded healthy but if they were the same then there wouldn't be two different labels, right? So I whipped out my trusty "smartphone" and googled it right there in the aisle!

It turns out that I am not the only one confused about the all-natural/organic debate. There are a lot of questions and misunderstandings about exactly what each label means. Doctors and health gurus are constantly talking about "Clean eating" ---so which term is "cleaner"? Even the vegetarians don't get a break! This war goes all the way down to flour, vegetables, and fruits!

"Green Washing"

It also turns out that many companies know how confusing this "Natural" term is to the consumer! In fact, there is actually a term for companies attempting to use this label as a marketing tool and it is called "Green Washing". This can be anything from a label, marketing campaign, or image showing the healthfulness and wholesomeness of their item- when in fact, it may not be true. Kellog's , the makers of Kashi, recently came under fire for their brand. Kashi as a brand attempts to stand for health, well being, and clean eating. Recently, however, a Rhode Island grocer started a media frenzy when they replaced Kashi cereal on their shelves with sign pointing out Kashi used genetically modified (GMO) soy to make the cereal. So How DO you Make the Right Decision?

The Differences between "Natural" and "Organic" can Be HUGE!

Two products--one is labeled organic one is natural....

Natural

The label "Natural" can mean a lot of different things. It could vary based on your region, who made the food, and even by where it is sold. Except for in meat products- the term "natural" doesn't really have a clear set of defining factors. With such a loose definition, it is the company who is able to determine how their item is labeled...and what motivates the company to do this?

• High Fructose Corn Syrup is considered Natural and can be included in items labeled as such.
• Sewage "Sludge" is often used as a fertilizer in crops and CAN be used in foods labeled as "All-Natural"

Organic

Thankfully Organic has a clear set of guidelines and rules in the United States. Companies who label foods as "Organic" undergo audits, inspections, and are held to clear guidelines by the USDA. When buying organic, you can be sure that there is

The ingredients look the same......

• No GMO's (genetically modified)
• No pesticides
• No antibiotics or artificial growth hormones
• No SLUDGE

Here is a Quick Reference Chart

	Organic	All Natural
Toxic Pesticides and Herbicides	Not Allowed	Allowed
GMO's	Not Allowed	Allowed
Antibiotics	Not Allowed	Allowed
Growth Hormones	Not Allowed	Allowed
Sludge and Irridation	Not Allowed	Allowed
Animal Welfare Requirement	Yes	No
Lower levels of Environmental Pollution	Yes	Not always
Audit Train from Farm to Table	Yes	No
Certifications and Inspections Required	Yes	No
Cows required to be on pasture for Pasture Season	Yes	No
Legal resrtictions on allowable materials	yes	no

Table information taken from Stoney Fields Farms Website http://www.stonyfield.com/why-organic/organic-vs-natural

If you are looking to avoid things like GMO's , pesticides, and "sludge" - it may be a hard battle to fight and slightly unrealistic! Here ate some tips..

• Beware of “all-natural” claims.

• Avoid fast food and eating out
• If you do eat processed foods, look for “USDA Certified Organic” and “Non-GMO” on the label.
• Stay clear from corn and soy as 65% of the crops grown are done so with GMO's. Cross contamination may be possible.
• Eat mostly organic veggies and greens.
• Buy meats and poultry that is “USDA Certified Organic.”
• Buy local whenever possible-Check with the farmer about their practices
• Stick with minimally processed, whole grains labeled “Non-GMO” or “USDA Certified Organic,” such as quinoa and amaranth.
• Other food ingredients that may contain GMO ingredients include sugar, vegetable oils (particularly canola), wheat, tomatoes, potatoes, flax, peas, and others.

It is hard to know exactly what is best from your family and sometimes even when you think you are making the right choice, you may not be. The fact is though, if you are reading this then you are making concsious efforts to educate yourself for either your own or your families well-being. Being concerned, causious, and aware are keys to making the right choice for your family.

This post was part of Thank Your Body Thursday on Thank Your Body! Check them out!

Healthy Homemade Whole Wheat Cinnamon Bread Recipe

Whole Wheat Cinnamon Bread Recipe

You won't even know the difference!

Swirls of Cinnamon!

Smart Choices and a Great Outcome!

I have been on a recent mission to make as many of my families foods as I can from scratch. When I began on my mission, I found that most recipes called for pounds of butter, tons of sugar, lard, and many of other items that I was trying to eliminate from my diet. So, I buckled down and began altering recipes to make them what I was looking for- Healthy variations of my favorites.

So many people think that eating healthy or all-natural has to be boring and that is entirely not true! There is nothing boring about this Cinnamon Bread Recipe!

I have made a few alterations to the recipe that allow it to be healthful AND tasty at the same time:

• Whole Wheat Flour instead of White - This is beneficial because when white flour is refined, it loses the most nutritious parts of the grain -the fiber. It also loses essential fatty acids and most of the vitamins and minerals that were in the grain to begin with. About 30 nutrients are lost during refinement and they only add back or "enrich" white bread with 5 nutrients. Theres so little fiber left after processing that you would have to eat around eight pieces of white bread to get the fiber in just one piece of whole wheat bread.
• Vanilla Soy Milk in place of heavy Buttermilk- Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. It also is way less fat than cow's milk and helps to promote weight loss, can help prevent post menopausal symptoms, and is noted to prevent osteoporosis and prostate cancer - along with a host of other benefits.
• Eliminated the Eggs- Reduced cholesterol
• Reduced the Sugar and even have replaced it with Stevia on occasion - If you go the Stevia route it has no calories, no carbs, no artificial ingredients, and no effect on blood sugar!

Take as many liberties as you can with this recipe! Add almonds, raising, apple pieces, etc! If you choose to use the traditional ingredients, feel free! It is still a great recipe and better than the pre-baked and packaged cinnamon breads on the store shelves.

It is a quick recipe, easy for kids to help with, and so worth the time!

Enjoy!

Cook Time

Prep time: 10 min

Cook time: 45 min

Ready in: 55 min

Yields: 1 loaf pan

Ingredients

• 2 cups wheat flour

  Looking for Other Healthy Variations?

  Click HERE For a Recipe for Healthy Homemade Wheat Tortillas

  
  

  Ready to give Homemade Wheat Pancakes a Try? Click HERE

  
  

  Even this Homemade Pasta can be made with Whole Wheat Flour! TRY IT NOW!

  
  

  Ready for a Zucchini Cake with Red Pepper and Feta? They are better than the ones at the restaurant and so much healthier for you! Click HERE to get started!

  
• 3/4 cup sugar, (or substitute) if you use Stevia you may want to use a bit less!
• 2 teaspoons baking powder
• 1 1/2 teaspoons cinnamon
• 1 teaspoon salt
• 1 cup Milk, (I used vanilla soy milk)
• 1/3 cup vegetable oil
• FOR THE CINNAMON SWIRL ------
• 2 teaspoons margarine
• 2 teaspoons cinnamon
• 1/4 cup sugar, (or substitute)

1. Spray your 9x5 loaf pan with non stick cooking spray. Preheat the oven to 350 degrees.
2. In a large mixing bowl add 3/4 cup sugar, baking powder, 1 1/2 teaspoons cinnamon, salt, oil, and soy milk.Mix batter for 2 minutes and pour half of the batter into loaf pan.
3. In separate bowl mix 1/4 cup of sugar, 2 teaspoons cinnamon, and butter. It will make a crumbly streusel looking mixture.
4. Sprinkle 3/4 of the topping over the batter in the loaf pan.
5. Layer the remaining batter in the loaf pan and use a knife to make a swirl design in the pan. This will get your "swirl" effect in the bread!
6. Top with remaining cinnamon/sugar topping.
7. Place pan in the oven and bake for 45 minutes. Depending on the oven, I would check it with a fork around 38-40 minutes.

5 Natural Remedies for Children With ADD/ADHD

 

 

5 Natural Remedies for Children with ADD/ADHD

It may be easier than you think!

Zumba is a structured activity that can help your child!

Source: http://www.zumba.com

Getting Started?

Finding the Right Foods for your Child may be as easy as shopping the perimeter.Click Here to read more about how to save money and make healthy choices by avoiding the inside aisles of the grocery store!

Want to get started on eliminating processed foods? Check Out these Recipes!

Homemade Pancakes

Zucchini Cakes

Baked Kale

Easy Pasta

Want to Naturally Help a Teething Baby??

click HERE to read more!

Simple solutions for children AND ADULTS who need help with focus, clarity, and behavior.....

Please know going into this that I am NOT a doctor nor am I from the healthcare industry. I am a mother of 5 children with one that is borderline ADD (he has not been diagnosed but he fits all of the behaviors used to diagnose the disorder) and I am determined not to medicate my child at the age of 5. I also need to note that I will never fault a parent for doing what they believe will help their child. I completely understand that there are situations which do require the medications as for some children, this may be the only answer. I simply advise that BEFORE you go to the medications, you take the time to investigate some all natural solutions and lifestyle changes that could be your answer to medicinal freedom.

Too easily today, active children are diagnosed with ADD/ADHD. Don't you remember the days when parents would excuse their active child by saying, "Sorry, he is a bit hyper". You never hear that anymore. It is always, "Sorry, he has ADD". IT IS ESTIMATED BY EXPERTS THAT OVER 1 MILLION CHILDREN ARE MISDIAGNOSED WITH ADD/ADHD EVERY YEAR! If they have issues in school-they are labeled ADD. If they like to move quickly from one activity to another-they are labeled ADD. If they have trouble sitting still-labeled. This happens as early as Kindergarten when some children are having their first school experiences. Most doctors will accompany this diagnosis with a prescription slip for a medicine with a LONG list of side effects. Some of these side effects include things like depression, thoughts of suicide, insomnia, mood changes, loss of appetite, and they go on and on. What is scarier is that in many cases these medicines that are meant to deal with the "mental" side of the disorder and having psychological side effects are prescribed by a family practitioner without the evaluation of a psychologist.

Many children who start on the drug end up taking it for the remainder of their lives as they get accustomed to the "clarity" effect it offers. I know adults in their 40's who can't kick the need to take it and take it daily before work. I should mention that a portion of tese started taking it in college to study and were never prescribed the medication. This only proves the addivtive nature of the medication. Do the Benefits of the Drugs outweigh the Side Effects? Only a parent can decide...first, you should better understand the disorder.

What is ADD/ADHD

ADD is the general term used to describe people with ADHD. They mean almost the same thing, but there are three types of ADHD.

• Inattentive Type
• Hyperactive-Impulsive Type
• Combined Type.

Some say that the disorder is genetic and is found mostly in children however some adults may be diagnosed as well. The easiest way to describe the disorder is to say that your brain is in constant communication with your body. It is always sending messages on how to think, act, and feel. In those with ADD/ADHD, those messages are not always sent clearly causing confusion.

What Causes ADD?

The disorder is still being studied extensively and scientists really aren't sure yet what exactly causes it. However, they have found that hormones also play a role. One of the causes for ADHD stems from problems in the gut (digestive issues) and food allergies or sensitivities. This is true in my son's case. We found that he has issues digesting lactose. I will spare you the details of what the symptoms that led us to figure this one out.

Other Factors Could Be things like:

• Smoking while pregnant.
• Other nutritional factors: preservatives, DYES-Specifically, Blue #1 and #2, Green #3, Orange B, Red #3 and #40, Yellow #5 and #6, and Sodium benzoate.
• Toxins
• Brain Injury

What are the Symptoms of ADD/ADHD ?

The list below shows the symptoms of the three types of ADHD.

Symptoms of inattention:

• distracted easily
• Bored with a task after only a few minutes, unless they are doing something enjoyable
• Misplacing items often
• Don’t seem to listen when spoken to
• confused easily
• Difficulty processing information as quickly and accurately as others
• Struggle to follow instructions

Symptoms of hyperactivity:

• Fidgety and squirmy
• Talk nonstop
• Trouble sitting still
• Difficulty doing quiet tasks or activities

Symptoms of impulsiveness:

• Impatience
• Inappropriate comments
• Show emotions without restraint
• Act without thinking about consequences
• Interrupt others

So- Now you understand the disorder a bit better. Here are some natural alternatives that MAY help to keep your child off the prescriptions! It is not true in every case but I can tell you the difference that I have witnessed in my son is amazing.

Natural Remedies for ADD/ ADHD

1.ROUTINE & RELAXATION- It is important to establish a routine for your child. Make everything as scheduled as possible so they understand what comes next. Meal times, chores, even bed time routines are so important. Keep your home as calm as possible and try calming activities like massage and warm baths.

This also goes for discipline. Make sure both parents and caregivers are on board with the method you choose. Be sure to thoroughly and CALMLY explain to the child what they did wrong and be sure they understand what the right choice would have been.

2. HOMEOPATHIC REMEDIES - These were a lifesaver for me. We were having trouble potty training our son at the age of 4 (and still the occasional "accident" now) when we turned to what we called "feel better drops". He understood what to do but would be so busy with something that he would choose it over the restroom. There may be many versions of these but we used a product by Newton Laboratories called "Hypercalm". It is made from all natural ingredients and is available in a dropper or pellet form. The drops didn't put him into a coma and didn't give him a high, they just took the "edge" off and allowed him to think a bit more clearly to make the right decision.

Other suggestions are Herbs that calm and soothe the nervous system. They include lemon balm, chamomile, hops, passion flower, skullcap, brahmi, valerian, and St. John’s Wort.

3. DIETARY CHANGES - Again, we found that my son had issues with milk. I also noticed a HUGE difference when I began eliminating processed foods from his diet. Try to go as close to raw and organic as possible and eliminate dyes and preservatives. This doesn't mean that you have to make everything from scratch! There are so many all natural brands now and even "convenience" items available without the additives. There are even "ADD Diets" that are suggested. They include some of the following tips:

• Eat a high-protein diet, including beans, cheese, eggs, meat, and nuts. Add protein foods in the morning and for after-school snacks, to improve concentration.
• Eat fewer simple carbohydrates, such as candy, corn syrup, honey, sugar, products made from white flour, white rice, and potatoes without the skins.
• Eat more complex carbohydrates, such as vegetables and some fruits (things like oranges, tangerines, pears, grapefruit, apples, and kiwi).
• Eat more Omega-3 fatty acids, such as those found in tuna, salmon, other cold-water white fish, walnuts, Brazil nuts, and olive and canola oil.

4. Nutritional Supplements - Even simple combinations of the "right" vitamins and minerals can make a quick improvement in your child's focus and behavior. While there are different methods that should be discussed with your child's doctor, the suggestions include:

• Omega 3's
• Calcium, magnesium, zinc, Vitamin B (usually all found in a good multivitamin)
• Vitamin C
• Flaxseed

5. Exercise and Activity - get your child active in something that provides structure.

• Excercise: This may sound CRAZY but try taking them to a Zumba class. They do make this for kids and its called Zumbatomic or even the adult classes would be great. Martial Arts, Yoga, and sports also provide structured learning as well!
• Activity- Music classes and Art classes are fantastic. They get to be hands on with a project while they learn and explore. This keeps their minds and hands busy! Many of these children (and me) are Kinestetic. It is a tactile way of learning where the best learning takes place while physical activity is also happening. Give me a slinky during a lecture and I will absorb everything that is said. No slinky--my mind wonders and I doze off!

To close, I would like everyone to know that there is nothing "WRONG" with children with ADD. I wish that the disorder was better understood by people. These children are intelligent, bright, and happy just like other kids. They simply learn and process information differently than others might. In many cases medicine may be the only answer but if you are willing to go the drug route, why not try a few things that may naturally help your child first. These natural remedies can actually be beneficial to all children and adults so implementing them for the whole family will only increase their benefits!

Only you will know what is right for you so do your research and with your doctor make an educated decision for your child's method of care.

If you have any all natural remedies you swear by- PLEASE SHARE!

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