8 "Health" Foods You Should AVOID!

This "salad" has over 90 grams of fat and is LOADED with sodium..

I eat "healthy"..... 

Don't I ??!?!

Here are 8 "Health" Foods To Avoid!

Big companies and their marketing teams have caught on to our attraction to items labeled "healthy", "all natural", "low fat", "Multi-Grain", and other terms indicating healthy choices and boy have they risen the charge. Walking through the grocery store, you would assume that healthy choices are easy to spot and that your cart is full of high quality products offering amazing health benefits. This is not always true. Labels can be deceiving and sometimes when a product is altered to meet criteria or a label...it takes away everything that WAS good about it.

Since labels are conusing, I thought I would break down a little about some popular labels.....

"All Natural" - the FDA has no regulation or what items are deemed all natural. The "all natural" standards are set by the company who makes the product! This term is also scary to vegetarians...just a few years ago, Coffee giant Starbucks was blasted for using red bugs to add color to their muffins and smoothies as as opposed to an unnatural dye. Dunkin Donuts also admitted that they used bird feathers as a dough conditioner. Both are natural solutions but not appetizing to me! Read more Here......

"Fat-Free" - Check out your next bottle of Fat-Free dressing. The company has simply done a bait-and switch (or lack of better words). They have removed heavy creams and oils and replaced them with tons of sugar! Sugar still becomes at once in the body so even though you didn't eat fat....you get the idea. Still we load up our carts with fat free items every day.

"Baked not Fried" - This is huge in the cracker and chip aisle. We assume that since it has been baked, it is a healthy option. This is not always the case as most are made with refined grain or starch, which provide plenty of calories and few nutrients. Look for breads and items with "WHOLE GRAIN" listed as the first ingredient!

Now that you have seen some of the labels....Here are 8 products that seem healthy that I would AVOID!

1. Mio "Fit" Water Enhancer - So now we taven taken something healthy like water and added to it propylene glycol, malic acid, sweetners, and dyes. Check out the label to the left taken directly from the Mio Fit website. No calories so healthy, right? Certainly not true...they labeled it "Fit" so this product will FLY off the shelves!




2. Fat Free Peanut Butter - To make this peanut butter "fat-free" the company simply removes the nut's natural oil. Problem is that the oil is the healthiest part of a nut, containing most of the nutrients, so why would you take that out?  In fact, it’s worse because it robs the peanut butter of its health benefits. Eating 1 to 2 ounces of nuts each day is associated with reductions in heart disease and cancer risk and studies show that people who eat this amount of nuts have lower body weights.

3. Diet Soda - This is my personal vice so those of you who know me...this proves that I tell the truth and that I am human. Diet soda has zero fat and zero sugar yet it raises your bodies insulin levels in the same way as the sugary stuff does leading to weight gain. Studies are also showing that the sweeteners in the diet drinks may alter your bodies cravings and cause you to crave other sweets leading to snacking and (of course) more weight gain. So yes, my diet soda is making me fat!

4. Processed lunch meats - Thinking your turkey sandwich for lunch was a smart move? Okay...so it is better than a fast food burger but check out the ingredient list and nutritional information. Many lunch meats are loaded with preservatives, additives, and have high sodium levels. The nitrites found in lunch meats are used to preserve  the color of the meat and to ward off botulism and are also a known carcinogen (causes cancer) .  It is said that vitamin C can counteract the nitrites so have a tomato on your sandwich or better yet...make a little extra meat at dinner time and use it for your lunch!

5. Fruit Juices - Fruit juices are high in vitamins and minerals but they are also loaded with sugar and junk! Be very cautious with your labels as many fruit juices are actually fruit cocktails and have natural or artificial "flavors" listed as an ingredient. If they are so great...why not just list the ingredients for what they are? It is because they can actually be a blend of cemicals made to taste like fruits or even perfumes of fruits made by the perfume industry! That's right... the same people who brought us CK One could also be flavoring our breakfast drink! As for the sugar,  fruits do have naturally occurring sugars but many juices have the same amount of sugar as a can of soda so enjoy the health benefits sparingly!

6. Sports & Energy Drinks - These drinks are loaded with salt and usually sugar! It is true that if you have a session of intense activity, you may need to replenish your body's salt lost during the session BUT a quick walk or run may not warrant the overdose of sodium from your favorite sports drink. The popular brand Vitamin Water comes with cute "fitness inspired" names and loads of vitamins but with zero fruit juice and as much sugar as a soda....may be best to o for a great multi-vitamin and a glass of water.  As for energy drinks like Red Bull, Rockstar, etc. Just read the labels....as much caffeine as 3 cups of cofee and LOADS of sugar! Look for natural energy boosts from whole foods like berries, greens, and whole grains!

7. Yogurt - HEAR ME OUT ON THIS ONE! The majority of yogurts on the market are good for you BUT take a look at the label to be sure that you are buying one of them. There is a new trend of yogurt "parfaits" and specialty yogurts that add in tons of extra sugars and additives. Go for Greek yogurt which packs 2 times the protein of regular yogurt and try making your own parfaits with fresh fruit. Check out these facts for the 99% "Fat Free" Strawberry Yoplait yogurt taken from Eat this not That....

Yoplait 99% Fat Free Strawberry (1 container, 170 g)

170 calories
1.5 g fat (1 g saturated)
26 g sugars
  

8. Energy Bars and snacks - A dieters dream right? NO WAY!  So it says chocolate and healthy but again, the ingredients tell a different story. TONS of sugar and TONS of unnecessary junk. I LOVE the LARABAR Brand. They are made with minimal ingredients - the one in my hand has only 8 ingredients : almonds, dried cherries, brown rice syrup, pecans, raisin, cashews, dates, honey, and sea salt. See...I could say them all, spell them, and they  are all good for me! Yes, 12 grams of fat per bar but healthy fats!


So...The point is to read your labels and research ingredients. Eating healthy isn't about deprivation...it is about moderation and understanding what is going into your body. Be leery of information given online and only get your facts from trusted sources. There are tons of "conspirator" food theories out there that would have you eating and drinking nothing (including water now) and the best bet is to look at the print on your product and go from there.  The food and beverage industry has a way of making items look cute and healthy in their packaging and tasting good with sugar! Some of these foods started out in an extremely healthy form (think oatmeal) and now have the nutritional value of a candy bar. Avoid these hidden mysteries in pre-packaged items and make your own with whole foods that you can pronounce and spell....it means better health for you!

If you know of any "Health Food Items" that are truly bad...please share!

8 "Health" Foods You Should AVOID!

This "salad" has over 90 grams of fat and is LOADED with sodium...

I eat "healthy"..... 

Don't I ??!?!

Here are 8 "Health" Foods To Avoid!

Big companies and their marketing teams have caught on to our attraction to items labeled "healthy", "all natural", "low fat", "Multi-Grain", and other terms indicating healthy choices and boy have they risen the charge. Walking through the grocery store, you would assume that healthy choices are easy to spot and that your cart is full of high quality products offering amazing health benefits. This is not always true. Labels can be deceiving and sometimes when a product is altered to meet criteria or a label...it takes away everything that WAS good about it.

Since labels are conusing, I thought I would break down a little about some popular labels.....

"All Natural" - the FDA has no regulation or what items are deemed all natural. The "all natural" standards are set by the company who makes the product! This term is also scary to vegetarians...just a few years ago, Coffee giant Starbucks was blasted for using red bugs to add color to their muffins and smoothies as as opposed to an unnatural dye. Dunkin Donuts also admitted that they used bird feathers as a dough conditioner. Both are natural solutions but not appetizing to me! Read more Here......

"Fat-Free" - Check out your next bottle of Fat-Free dressing. The company has simply done a bait-and switch (or lack of better words). They have removed heavy creams and oils and replaced them with tons of sugar! Sugar still becomes at once in the body so even though you didn't eat fat....you get the idea. Still we load up our carts with fat free items every day.

"Baked not Fried" - This is huge in the cracker and chip aisle. We assume that since it has been baked, it is a healthy option. This is not always the case as most are made with refined grain or starch, which provide plenty of calories and few nutrients. Look for breads and items with "WHOLE GRAIN" listed as the first ingredient!

Now that you have seen some of the labels....Here are 8 products that seem healthy that I would AVOID!

1. Mio "Fit" Water Enhancer - So now we taven taken something healthy like water and added to it propylene glycol, malic acid, sweetners, and dyes. Check out the label to the left taken directly from the Mio Fit website. No calories so healthy, right? Certainly not true...they labeled it "Fit" so this product will FLY off the shelves!




2. Fat Free Peanut Butter - To make this peanut butter "fat-free" the company simply removes the nut's natural oil. Problem is that the oil is the healthiest part of a nut, containing most of the nutrients, so why would you take that out?  In fact, it’s worse because it robs the peanut butter of its health benefits. Eating 1 to 2 ounces of nuts each day is associated with reductions in heart disease and cancer risk and studies show that people who eat this amount of nuts have lower body weights.

3. Diet Soda - This is my personal vice so those of you who know me...this proves that I tell the truth and that I am human. Diet soda has zero fat and zero sugar yet it raises your bodies insulin levels in the same way as the sugary stuff does leading to weight gain. Studies are also showing that the sweeteners in the diet drinks may alter your bodies cravings and cause you to crave other sweets leading to snacking and (of course) more weight gain. So yes, my diet soda is making me fat!

4. Processed lunch meats - Thinking your turkey sandwich for lunch was a smart move? Okay...so it is better than a fast food burger but check out the ingredient list and nutritional information. Many lunch meats are loaded with preservatives, additives, and have high sodium levels. The nitrites found in lunch meats are used to preserve  the color of the meat and to ward off botulism and are also a known carcinogen (causes cancer) .  It is said that vitamin C can counteract the nitrites so have a tomato on your sandwich or better yet...make a little extra meat at dinner time and use it for your lunch!

5. Fruit Juices - Fruit juices are high in vitamins and minerals but they are also loaded with sugar and junk! Be very cautious with your labels as many fruit juices are actually fruit cocktails and have natural or artificial "flavors" listed as an ingredient. If they are so great...why not just list the ingredients for what they are? It is because they can actually be a blend of cemicals made to taste like fruits or even perfumes of fruits made by the perfume industry! That's right... the same people who brought us CK One could also be flavoring our breakfast drink! As for the sugar,  fruits do have naturally occurring sugars but many juices have the same amount of sugar as a can of soda so enjoy the health benefits sparingly!

6. Sports & Energy Drinks - These drinks are loaded with salt and usually sugar! It is true that if you have a session of intense activity, you may need to replenish your body's salt lost during the session BUT a quick walk or run may not warrant the overdose of sodium from your favorite sports drink. The popular brand Vitamin Water comes with cute "fitness inspired" names and loads of vitamins but with zero fruit juice and as much sugar as a soda....may be best to o for a great multi-vitamin and a glass of water.  As for energy drinks like Red Bull, Rockstar, etc. Just read the labels....as much caffeine as 3 cups of cofee and LOADS of sugar! Look for natural energy boosts from whole foods like berries, greens, and whole grains!

7. Yogurt - HEAR ME OUT ON THIS ONE! The majority of yogurts on the market are good for you BUT take a look at the label to be sure that you are buying one of them. There is a new trend of yogurt "parfaits" and specialty yogurts that add in tons of extra sugars and additives. Go for Greek yogurt which packs 2 times the protein of regular yogurt and try making your own parfaits with fresh fruit. Check out these facts for the 99% "Fat Free" Strawberry Yoplait yogurt taken from Eat this not That....

Yoplait 99% Fat Free Strawberry (1 container, 170 g)

170 calories
1.5 g fat (1 g saturated)
26 g sugars
  

THIS IS A GREAT CHOICE!

8. Energy Bars and snacks - A dieters dream right? NO WAY!  So it says chocolate and healthy but again, the ingredients tell a different story. TONS of sugar and TONS of unnecessary junk. I LOVE the LARABAR Brand. They are made with minimal ingredients - the one in my hand has only 8 ingredients : almonds, dried cherries, brown rice syrup, pecans, raisin, cashews, dates, honey, and sea salt. See...I could say them all, spell them, and they  are all good for me! Yes, 12 grams of fat per bar but healthy fats!


So...The point is to read your labels and research ingredients. Eating healthy isn't about deprivation...it is about moderation and understanding what is going into your body. Be leery of information given online and only get your facts from trusted sources. There are tons of "conspirator" food theories out there that would have you eating and drinking nothing (including water now) and the best bet is to look at the print on your product and go from there.  The food and beverage industry has a way of making items look cute and healthy in their packaging and tasting good with sugar! Some of these foods started out in an extremely healthy form (think oatmeal) and now have the nutritional value of a candy bar. Avoid these hidden mysteries in pre-packaged items and make your own with whole foods that you can pronounce and spell....it means better health for you!

If you know of any "Health Food Items" that are truly bad...please share!

Linked to Thank your Body Thursday 

10 Foods you SHOULD be eating!

Are you Eating these 10 POWERHOUSE Foods?

It seems like everywhere you turn, there is information telling you why you should NOT eat something. Newspapers, blogs,television, websites, media outlets, and anywhere else you can find information are all conflicting each other when it comes to what is considered healthy. Don't eat this...don't eat that...blah, blah, blah. I finally decided that it was time to share what you SHOULD be eating. We all know that fruits and vegetables should be a part of our everyday diets so I am not going for these traditional ones. These are the items that you see in the health food aisle and wonder what they are and why they are there....You may not know about them but these 10 items which are undeniably healthy and if you aren't eating them....then you should be!

1. Quinoa - The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa." This grain (actually a seed) is packed with nutritional value and is so easy to use in recipes. It is similar to cous cous, comes in many different colors, and can be used like rice in cooking. Quinoa is high in protein, calcium and iron, a good source of vitamin E and several B vitamins. It also contains all eight essential amino acids! Talk about a super food!

2. Chia Seeds - Yep...just like the popular ceramic pet you give as a gift. This tasteless little seed has a host of health benefits (aside from its awesomeness on a ceramic spongebob). It is a rich source of fiber, has anti-oxidants, contains more Omega 3's than salmon, can assist in blood sugar reduction, and is one of nature’s highest plant-based sources of complete protein. The chia seed is also great for weightloss. If you add chia seeds to water, they will form a gel that can be used to reduce fat in baking! 

3. Coconut - Until recently, the coconut has been misunderstood....but that is all starting to change.  The short list of the health benefits of coconut include: Lowers cholesterol, Improves digestion, has anti aging properties, stabilizes glucose levels, can fight off viruses and bacteria, regulates hormones, increases metabolism, and so much more. Coconut is available in many forms and was even utilized in WWII for blood transfusions! Tip---rub some coconut oil on your teeth and gums to kill bacterias that cause cavities and disease!

4. Kefir - Kefir is available in many forms and is usually recognized as a smooth
"fizzy" drinkable yogurt.  Kefir is easily digested, it cleanses the intestines, provides beneficial bacteria and yeast, vitamins and minerals, and complete proteins. It is a powerful immune system booster and is good for those who can not have traditional milk due to lactose sensitivities!

5. Kale - The very same green leafy "stuff" that restaurants put on your plate as garnish is the very "stuff" you should be eating! One cup of kale has only 36 calories and 0 grams of  fat making it excellent for dieters .  That same 1 cup also has nearly 20% of the RDA of dietary fiber, which assists in regular digestion, prevents constipation, lowers blood sugar and curbs overeating.It is packed with antioxidants, vitamins, and omega-3s. This versatile veggie can be baked, boiled, stewed....you can do almost anything to it! Click here to get a healthy kale chip recipe! This snack is a great substitute for chips and even kids love them!

6. Millet - Millet is an "up and coming" grain being recognized because it is versatile and gluten free. The magnesium in millet can help reduce the affects of migraines and heart attacks. It also contains Niacin to help aid in lowering cholesterol as well as fiber!Use this in your recipes in place of rice or added to meatloafs, meatballs, breading, etc.

7. Garlic - Garlic has been used medicinally for centuries! It has immune system boosting powers, can cut a man's risk of prostate cancer,  is shown to reduce the buildup of plaque in the blood vessels - thereby reducing the risk of stroke, and has also been shown to reduce hypertension. Garlic is available in many forms....fresh garlic is easy to incorporate into almost any meal or you can take it in supplement form!

8. Flax Seed - Flax seed is a tremendous source of omega-3 fatty acids!  It has been shown to contain powerful anti-cancer compounds called lignans and is also a great source of fiber, which enhances digestion. You can add flax seed to your cereal, oatmeal, salads, or baking!

9. Watercress - It is green so you would assume that it is good for you but it still isn't widely known that it has huge health benefits.  In 2007  a study by the American Journal of Clinical Nutrition found that watercress has enough antioxidants to help reduce DNA damage done to our white blood cells, which is a starting point for many forms of cancer. Add it to salads, sandwiches, and green smoothies!

10. Sweet Potatoes - Now labeled one of  the most nutritious vegetables around! Sweet potatoes get their orange color thanks to their alpha and beta carotene which helps keep your eyes, bones and immune system healthy.  One medium sweet potato—or about 1/2 cup—gives you almost four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, and other vitamins as well! Swap these for white potatoes anywhere you can! They make a great hash or even baked fries! 

11. OKAY---I said 10 but I have to reiterate this! CHOCOLATE - Go for the dark chocolate that is rich in antioxidants and has also been shown to reduce blood pressure! Don't go overboard but drizzle a little melted chocolate on your berries or nuts. You can even add it to your kale chips! Sorry...Milk chocolate doesn't have the same effect...it has to be the bitter dark variety - but hey....chocolate is chocolate! 

So..there you have it. 10 foods you SHOULD be eating. I went for the ones that were easy to incorporate into your diet as well as the ones that I found little to no controversy about their benefits! If you have any recipes using these items...please share! 

Linked to Thank your Body Thursday 

Mellow Mushroom Inspired - O-O-Mushetta pizza

The O-O-Mushetta Pizza

(Organic, Onion, Mushroom & Feta Pizza)

My new family favorite!

Recently, on a vacation, my husband and I experienced our all time favorite pizza. This was no regular pizza-It was a yeast crust topped with caramelized onions, multiple types of mushrooms, 2 types of cheese, a garlic oil base, a drizzle of truffle oil, and was finished with garlic aioli. My friends....I am talking about the Holy Shiitake pizza from Mellow Mushroom. To me, The Mellow Mushroom is a fantastic place. They have a "hippie" vibe and serve organic, fresh items with TONS of vegan and vegetarian options. Craving this pizza, I decided to look up the nutritional information...bad idea. This culinary masterpiece that we love so much is certainly not an option for our new healthy eating plan! 1 small slice has about 680 calories and 40 grams of fat...YIKES.

Something had to be done...I want my pizza! 

Last week, I found a recipe from a fellow blogger over at Farm Fresh Feasts. Her recipe had caramelized onions and gorgonzola cheese and looked delicious. So, I decided to take a little inspiration from pizza and a huge inspiration from the mellow mushroom and came up with a more "figure friendly" pizza than the Holy Shiitake. It may still be a splurge item but it tastes FANTASTIC and a much healthier option because of a few upgrades!

Introducing the O-O-Mushetta! 

Its organic and healthier than my restaurant favorite!

 1. The Crust - we started with a whole wheat crust. If you need a yeast free whole wheat crust..click HERE. Bake the crust at 425 degrees for about 10 minutes before adding the sauce and toppings.  You can always use a store bought crust to make this quicker but making your own only takes about 5 minutes!

2. The sauce - The sauce for this pizza is pretty simple! It is garlic oil infused with crushed garlic. If you want to make this on your own, simply take some EVOO and add crushed or minced garlic. Shake it up and sit in the fridge for a few hours to allow the flavors to develop. If you want a QUICK FIX... Use some light italian dressing! It has tons of flavor and is a great substitute.

 3. The toppings - Some of the best parts of this pizza are the toppings and there are only 2. Caramelized onions and Sauteed mushrooms! To keep my pizza on the healthy side, I caramelized and sauteed in coconut oil instead of butter. You can do it with spray, butter, evoo, vegetable oil, etc!

Thin slices!

Finished Onions

Do you need to know how to caramelize onions? Its pretty easy! 
 

• Thinly slice onions and toss with some salt and pepper
• Heat pan to medium heat and add a slight amount of oil - I used coconut oil
• Keep onions moving and they will eventually take on a rich brown color as the natural sugars work their way out of the onion.  

4. The cheeses - As you can see, there isn't a ton of cheese on this pizza. I went for some more flavorful cheeses so I could use less. This pizza is topped with crumbled feta and shreds of white cheddar. I added some chopped chives and then put the pizza in to finish for about 10 minutes in the oven.

5. The finish - Could be the best part as well as the part to go sparingly on! This garlic aioli is simply a homemade mayo blended with crushed garlic, salt & pepper. For a homemade mayo, you only need 3 ingredients...click here for the recipe! I simply added a little drizzle to the top of the pizza...a little goes a long way!

That's it! An amazing pizza and I made it in about the same time that it would have taken for a delivery pizza. This is definitely an easy one that can be a part of our every week routine. This recipe proves that all you need is a bit of inspiration and a few ingredients to make your own healthy masterpiece! My husband loved it so much that he posted pictures to facebook - that is a first!

I hope this recipe inspires you to create your own healthy masterpiece and that you making your favorite splurge items...a bit healthier!

8 steps to a Healthier Burger Night!

Ready To Have a Healthy Burger Night?

We are doing our best to only put organic items into our bodies and are working on healthy eating. I have to admit that our children are doing a FANTASTIC job with the new routines! They have always been fruit freaks but until the last few months, received 3-4 fast food meals a week (served with love...of course). I am happy to report that we are down to 1 "eat out meal" per week or two. So...we deserved a reward..... Burger night!

Here are 8 Steps to a Healthier Burger Night!

1. About the Bun - This was a real treat for the kids because I have been homemaking all of our own bread. Tonight, we used Trader Joe's Whole Wheat Buns! Am I suggesting you make your own....nah...but do go for whole wheat. 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. There is 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.

2. Veg Out! - Add lots of veggies to your burger. Mushrooms, Tomatoes, Onions, Avacado, etc.. you get the idea. Even pineapple is AWESOME on a burger.

3. Meat Matters - Okay. I am a vegetarian therefore I eat a veggie burger. I KNOW that 90% of you would rather eat your shoe than a soy burger -so in lieu of the veggie burger....choose turkey or chicken. I have heard that dryness is an issue when using a non fatty meat so to combat this, you do have a few options. 1) Add soy sauce to your burger mixture before cooking 2) Use Half beef/half poultry for your patty 3) Top your burger with a sunny side up egg! Choosing poultry over beef will save you 15 PLUS GRAMS OF FAT!

4. Homemade condiments - Store bought mayo, ketchups, and bbq sauces are LOADED with sugar  and unnecessary additives! So...make your own! It really takes only a few minutes to make your own. Click HERE for a recipe for Mayo! It has only 5 INGREDIENTS...store bought...13! 1 of  which is a poison.

5. Cheese please...- you already have so much going on...you won't need the cheese. If you simply MUST have it, skip the processed cheese and go for a hard cheese with lots of flavor! You will use less cheese that way. My favorite is Feta!

6. Swap the Slaw - For me...no burger is complete without slaw. Slaw dressing is usually loaded with mayo and sugar! Tonight, instead of traditional cabbage, we used broccoli slaw and tossed it in homemade mayo with only a teaspoon of sugar. Now, our slaw has loads of vitamins, less fat, and way less sugar!

7. Homemade Baked Fries- For the record.....These DID NOT come out of a bag! I have a cool presto curly fry maker that works on fruits, veggies, and potatoes. We toss 3 cut potatoes with 1-2 egg whites seasoned with salt and pepper then bake them at 425 degrees.. They come out tasting amazing! I will be posting the exact steps soon!

8. This seems silly BUT do it together! Research does show that children who eat regular meals around the table with their families do better in school, have less behavioral problems, and are healthier. I am sure that there are other factors but this is what the studies show! We cooked together, made the condiments together, then had a burger buffet! It was a BLAST and a great way to start Spring Break.

This was truly the best burger night ever in our house! I hope you enjoy the tips and if you have more...please share!

Click here for 5 steps to a healthier taco night!

15 Minute Homemade Snow Globes!

Picture Doesn't Do It Justice!

How to Make a Homemade Snowglobe!

Have a blast with your children by making this fun craft! It takes less than 15 minutes to make but provides hours of fun! The project is simple but there are so many things that you can discuss with your children as you make it. It is made from some recycled products so there is a lesson on re-purposing trashed items to make them beautiful! You can also let your children get creative by choosing their water color and "ingredients".



Here are the things that you need:

• A container - we used plastic since I have smaller children. Older kids can reuse baby food jars, pickle jars, jelly jars, etc. Make sure you have the lid.
• Sparkles - Purchase these in the craft section at the hobby store or big box store. This is a great time to make these because many stores will have holiday sparkles left over and DISCOUNTED!
• Content - you don't have to add anything because the sparkled are enough alone but you can add lightweight buttons and beads, craft accessories, pieces of holiday bows, and even barbie accessories are great.(My daughter loves fasion so she used some old barbie purses and shoes) GET CREATIVE
• Food coloring
  

• Water
  

HOW TO MAKE IT:

1. Have the child remove any labels and wash out the container that they wish to use.
2. Fill it with water but leave a space at the top for air.
3. Then use the food coloring to color the water! This is when your children can get an art lesson about mixing colors!
4. Pour in your glitter and lightweight content.
5. Tightly place lid on container.
6. Now for the best part...SHAKE IT!!!!
7. For the glass jars with flat lids, it can be set upside down for the same effect!
8. You can top them with re-purposed fabric and a nice bow BUT my kids never get past the shaking part!

I hope that you enjoy your Snow Globes! My children loved making them and giving them as gifts too! I think that my favorite part was taking the kids on a "stuff hunt" to find things that would otherwise have been thrown away. Not to mention the fun of turning the junk into treasure! Now before I throw things away, I have little voices yelling "no!, I can make something with that!".
Valuable lessons and TONS of FUN!

5 Steps to a Healthier Taco!

Healthy Taco Recipe UPGRADE!

I don't think that I have ever met a person who doesn't love a great taco! I am not talking the kind from Taco Bell, I am talking about a real Taco....but what do I mean by a real taco? Everyone has a different opinion of what a "taco" is. A taco can be a deep fried or soft tortilla, it can be stuffed with many different meats, and topped with hundreds of different toppings. Somewhere along the way, this simple street food once topped with onions, cilantro, and guacamole became complex and to many of us....LOADED with fat and calories.
Are you trying to eat better and think that you have to give up the taco? Never! Eating better isn't about deprivation....its about upgrading (tweaking) recipes! In the end, I believe that you will find that most of the upgraded recipes have more flavor than their heavier-fat laden counterparts and are easy meal enhancements that you will want to stick to.

Here are 5 ways to UPGRADE your Taco!

1. Start with the Shell! Swapping your deep fried corn tortilla for a soft tortilla will automatically save you 5-10 grams of fat depending on what style of shell you are using. If you want to take your health mission even further - make your own whole wheat tortilla (get the recipe here). They only have 5 ingredients, take just a few minutes to make, and are packed with health benefits.

2. Skip the meat! - This may sound like a tough one but honestly it is not! Go for heart healthy black beans instead. Back beans are high in protein, fiber, vitamins, and aid your body in functioning at its peak. 1 cup of black beans has only 1 gram of fat vs. 1 cup of cooked ground beef..a whopping 22 grams of fat! To pack flavor in your beans, cook them with diced onions and cilantro. With all of that flavor, you will never miss the meat...nor will you miss the 10-22 grams of FAT per taco!

3. Pack in the veggies - We all know how good veggies are for you so I will skip the why! Grill peppers, onions, garlic, and any other veggies you like together and toss them in the taco.

4. Change your Cheese! - Give Feta cheese a try. Feta is made from goat or sheep's milk and has about 5 grams of fat less per ounce than cheddar cheese. Feta is full of flavor so you need to use less of it than you did the cheddar cheese. Did you actually ever taste the Cheddar? You will certainly taste the Feta! This will save you AT LEAST 5 grams of fat per taco!

5. Skip the Sour Cream! - Top your taco with plain non-fat Greek yogurt instead! Greek yogurt is PACKED with protein and Probiotics. Compare one cup of non-fat Greek yogurt to a cup of low-fat sour cream....One cup of Greek Yogurt has 200 less calories and 29 grams of fat less! I would say this will save you about 7 grams of fat per taco!

If you REALLY want your taco to work for YOU...

Add fresh guacamole! While it is true that there is fat in avocados...there are also HUGE benefits to the misunderstood powerhouse. It is high in Fiber, monounsaturated fats, both vitamins C and E, and potassium. The "good" fats in guacamole may actually help to lower your cholesterol. Avocados also give you a natural energy boost by providing TONS of vitamins and nutrients. To get the most from your guacamole--make it yourself. Smash a ripe avocado with tomatoes, onions, cilantro, and peppers. Add a dash of lime juice and you are DONE! If you go store bought, BEWARE of guacamole "dips". These are sometimes mixed with sour cream and provide HUGE amounts of fat.

I hope that these 5 tricks have helped you to enjoy your next taco! This is a true recipe UPGRADE and something that you can do with every meal. It is packed with flavor, protein, fiber, and taste.