How to Make Your Fresh Foods Safer TO EAT

We are told to eat more fruits and veggies to be healthy, and for the most part, this information is right on!  

The problem with today’s produce is that it is mass-produced with the help of all kinds of stimulants and pesticides, and then put through a several-day process: picking, then sprayed with a ripening-stunting chemical, then delivery (1-3 days), then sprayed again with a ripening-stimulating chemical…it’s not a pretty picture.  (And that was the short version!)  You may even be thinking about this entire topic, “Why even bother trying to eat FRESH foods, then?”

Well, I am a cup-half full kinda gal, and I started asking, “What CAN we do about this problem for ourselves and our families?”  Well, as answers usually go, there is always usually at least one, it just has to be found! 

There is more than one solution!

I’ve outlined a few of these simple-to-do ideas below - YOU CAN pursue healthier FRESH foods for you and your family! 

1. Grow your own - This isn’t for everyone, but it could be an answer for more families than you previously thought.  It has become easier to grow healthy vegetables and fruits for ourselves than ever before, with ideas like topsy turvys, pot gardening, herb pot gardens, community and neighborhood gardens, backyard gardens, and rooftop gardens. 

One of my favorite sayings is “Where there is a will, there is a way!”  So true than in this case – with a little work, a lot of heart, and some seeds, soil, and water, you can have better health at your family dinner table.
 

2. Buy from the small farmer, especially organic farmers – They are about the only source of “pure” produce left in our country, and they are rapidly becoming extinct.  It is heartbreaking, but something can be done – we can choose to support them at our local farmer’s market, directly from them (pick your own), and look for the signs in your grocery market that say “locally grown produce.”  I personally loved living in Texas (and now Arizona) for this reason, so much of the local produce here in the grocery stores is grown and then distributed locally.  Believe me, you can see and taste the difference!
 

3. Wash and disinfect your fresh produce – Whether organic or commercially grown, there is something simple you can do to remove pesticides, chemicals, and bacteria from your fruits and veggies before your family consumes them. 

Here are 3 easy ways to wash your fresh foods:

• Place produce in a container or sink with vinegar (white or cider) water and hydrogen peroxide (also, just vinegar works) – ¼ cup vinegar, 1-2 tablespoons of peroxide with a gallon of water.  For leafy greens, only two minutes or a quick rinse in a strainer with the concoction is necessary, berries only need 1-2 minutes soak.  Most everything else can handle up to ten minutes of soaking.
• Make a mix of 3 Tablespoons baking soda and a quart of water – soak or rinse fruit and veggies with it, following above guidelines.
• Take ½ fresh lemon squeezed into 2 gallons of water and mixed with 4 tablespoons sea salt, this also makes a good natural cleaner – follow the same soaking guidelines as above.

Follow these simple steps and your family will be eating healthier while preventing the harmful effects of chemicals and pesticides in our food!

Is Fat Healthy or Not? 5 Fast Facts to Clear it Up

Here are 5 facts about fat in our diet

Clearing up some common misunderstandings about healthy vs. unhealthy fats, how much is enough, and ways to combat unhealthy fat build-up in our bodies!

1. Healthy fats are saturated fats, or monosaturated & polyunsaturated – they are commonly found in foods like these: avocado, nuts and seeds, olive, canola, coconut & sunflower oils, seafood, like salmon – and they work to lower the risk of disease. How? Wellness Mama breaks it down on her website in a really understandable way here.

2. Unhealthy fats are trans, and saturated fats – they can be found in red meat, dairy, processed and prepackaged foods, and fast food. Just another reason to keep the red meat amounts we eat LOW and the junk, fried, and fast foods to a BARE minimum!

3. “Low-fat” options aren’t the best for many reasons, especially because it is usually an item that should be eliminated from a healthy dietary lifestyle anyway. Food for thought: Have you ever seen an avocado labeled “low-fat avocado?”  {Of course not, because it’s a healthy, whole item to begin with, and needs no adjustment to make it “healthier!”  Use this rule when making healthier dietary fat choices, and you’ll make progress.}

4. Something to consider as you peruse the food choices out there and weigh "good and bad fats" – even if something is good for you, like healthy fats, always remember the “moderation” rule.  My mom always taught us growing up, “Nothing is good for you in excess – always use moderation in everything.” 

This wise gem will go a long way in your pursuit of healthier choices if you apply it to ALL choices! But ESPECIALLY with healthy fats - these can EASILY become "too much of a good thing" for many who eat high-fat diets. (Even high-GOOD-fat can be TOO high-fat!)

5. How MUCH healthy fat IS enough? Many authorities recommend following a general rule that looks like this: 40% carbohydrates (whole, FRESH carbs are best!) 30% lean protein, and 30% healthy fats. It could look like this: 1 ounce or 1 Tbsp of healthy fat PER MEAL + one snack = daily quota.

If you cook with any oils, for instance, measuring them out by the Tbsp is the way to go to stay on target and not go over on your healthy fats intake. If you are eating eggs, salmon or avocado - ONE SERVING of any of these = that "meal portion."

These "servings" would look like this:

Tbsp nut butter or a handful of nuts
1/2 a small or medium avocado
1-2 eggs
1 Tbsp oil
3-4 ounces salmon
1 ounce cheese (the size of a cheese stick)

Another EASY way to get enough GOOD fats in your diet:

• Add 1 Tbsp of organic flax oil or ground flaxseed (which is even BETTER!) into your food daily to supplement the body’s need for healthy fat. This is quite easy to add into your morning smoothie! Try the Berry Nutty Smoothie for a refreshing powerhouse of nutrients, including healthy fats!

What has been your approach to healthy fats in your eating plan up to now? Do you already enjoy these kinds of foods?

We would love to hear your experience right here in the comments or in our FRESH Start Club!

How to Make Steel Cut Oats {Cook Once and Eat All Week Long!}

Looking to eat a healthier breakfast and save time in the mornings? Steel Cut Oats are a great option  for a quick and satisfying weekday morning meal. Whip up enough at one time before your week gets busy and you can warm them up or eat them cold all week long.

(Be sure to pin this recipe to your favorite Pinterest board so you can easily find it later!)

How to make Steel Cut Oats

Breakfast can be one of those tough meals to get into our day - we're going, going from the minute we get up most days - and breakfast can sometimes be an afterthought. But our bodies and brains need a good breakfast, daily! We need to be eating healthy fats, proteins, and whole grains (for brain power!) - but how to get all that into our diet when we're in a rush, as mornings often are? 

PRE-COOKING and meal prep are the answer to this dilemma! Taking a few minutes on the weekend to pre-cook a few servings of Steel Cut Oats and enjoy all week long! 

---

Here's how...

Ingredients:

• 1 cup Steel Cut Oats

• 4 cups water

• Topping of choice (nuts, seeds, raisins, maple syrup, cinnamon, FRESH berries etc)
   

---

 Instructions:

1.     Bring water to boiling over high heat in a medium saucepan.

2.     Add oats to boiling water, and immediately lower heat to LOW.

3.     Cover pan, simmer oats in water for 20 minutes, stirring gently every 4-5 minutes or so.

4.     Turn the heat off, remove pan, cover and let it sit for about 20 minutes.

5.     Scoop pre-measured amounts (ie 1/2 cup) into small storage containers to refrigerate to use and re heat later.

...then, later in the week, for easy go-to breakfasts that will fill you, keep you feeling full and are no trouble to fix...

 

---

Reheating Instructions:

1.     Place refrigerated oats in a bowl, add ½ cup or so unsweetened almond milk or water.

2.     Microwave on high for about 1 minute or so.

3.     Stir, blending oats and milk or water, add toppings of choice.

4.     Enjoy!

---

6 Simple Healthy Breakfast Ideas

Why eat breakfast everyday? One good reason is, research has shown that regularly eating a healthy breakfast reduces the risk of obesity by 450%!  That's not a small improvement!

Even knowing this, many of us struggle to start the day off right.  How would you like to get in the habit of regularly consuming protein and fiber packed meals first thing in your day?!  Then this post is for you!

We're bringing you 6 choices for simple healthy breakfast ideas. 

1.  Oatmeal or Steel Cut Oats – Per half cup serving (dry) – there's FOUR grams of fiber, and 5 grams of protein!  Add stevia, a drizzle of maple syrup or honey if you need a sweet boost.  Or try nutmeg or cinnamon sprinkled over it for a sugarless, though a naturally sweet taste.

Here's how to make Steel Cut Oats for a hearty, re-heatable breakfast recipe!

2.  Whole wheat toast with banana slices and nut butter – Make sure to read the label, buy only whole wheat, whole ground, or whole grain flours (will be first item on label) – if it says “enriched,” it will have no nutritional value.  This breakfast is simple to make and holds fiber, healthy fat and protein for a great start to your day!

3.  Smoothies and shakes – These can become UNhealthy options if you aren't careful.  Ordered commercially, they are full of preservatives, additives and sugar – try homemade instead for a much healthier option.  My favorite smoothie recipe has greek yogurt, nut butter, ground flaxseed, frozen blueberries or strawberries, Non-GMO unsweetened almond milk, handful spinach, and half a banana all swirled into creamy deliciousness!  Packed with energy, natural flavor, and smooth to the taste, you can’t beat it!  Just make sure to add foods with protein, and little to no added sugar in your smoothies, but experiment with what makes you sip-happy! 

4.  FiberOne Honey Clusters Cereal – There are VERY few cereals I recommend at all, due to intense label-reading and discovering that most are packed with sugar and additives, and have very little nutrition in them at all.  This gem is “my kids-approved,” has only 6g of sugar in a FULL cup serving, but manages to include 13g fiber and 3g protein!  Pretty good, for a normally “less healthy” breakfast choice!

5.  FRESH Fruit – Have a banana, bowl of berries or orange for breakfast and don’t worry about the sugar grams, IF you limit your morning sugar intake to natural sugar alone!  Better for your body to ingest the natural, easily processed sugar along with fiber and the nutrients and vitamins that fruit nourishes your body with, then that muffin and commercial coffee!

6.  Eggs – Scrambled, poached, over easy – we all have our preferences to the way our eggs are cooked.  Poor eggs, they have been on again, off again as nutritional additions to our diets.  Are they high in cholesterol?  Yes, but it's the kind that is good for your body, and only a problem when overindulged in. We also have to remember that when we consume packaged foods, they oftentimes include eggs in the ingredients.  As we cut down and eventually eliminate the consumption of these processed, prepackaged foods, we alleviate the problem of "too many eggs."

If a person has high cholesterol, they should only be consuming 1-3 eggs per week.  If they have normal levels, the recommendation is 4 whole eggs per week.  A good trick is to eat one whole egg with 1-2 eggs whites added in.  More protein, less cholesterol.

It is easier to eat healthy (even at breakfast!) than we think - try any of these ideas and let me know - do you stay full longer when you eat one of these choices?

5 Simple Ways to Cut Sugar Out of Your Family's Diet

Here are 5 easy ways to cut sugar immediately from your family's diet.

The positive effects of trying these ideas will be felt immediately, and the long-term payoff will be worth it!

1.  Reduce or replace sodas, alcohol, commercial coffees, and other sugar-rich drinks in your choices. As obvious a solution that this one can be, it can often be painful to hear.  

If you have been indulging in to many of these addictive drinks over a long period of time, the thought of discontinuing them is discouraging.  

I promise you though, you will feel the benefit of helping your body get rid of the up-and-down mood and energy swings that these sugary drinks cause. 

Your energy level will increase with just this one change in your diet!

Exciting, right?

Beware of the initial slump if you've been enjoying too much of these drinks lately - you may want to set up some "guard rails" to help you get through the detoxing time. For instance, gather ingredients and recipes for some quick, energy-giving smoothies you can make in place of them.  {One you could try is our Berry Nutty Smoothie recipe!}

This will both give you a tasty alternative AND help your body re-learn how to make energy from what you give it! 

2.  Cut back on sweets, breads, and processed foods.  This one can be just as hard, but the payoff is instant.  Once the processed flours and sugars are diminished, the body can begin to digest properly, which allows for regeneration. 

Energy returns, mood elevates, and fat begins to burn away. 

How much you cut back on should be directly related to how quickly you want to feel better! More processed foods eliminated = more health, more weight loss.  

3.  Start adding healthy options immediately. It is important to begin adding in to your diet healthy, robust foods as soon as you start cutting anything out. (or even, before you start cutting anything out!)  If not, the body enters starvation mode and panics, holding onto fat deposits for this emergency.  For example, if you previously ate pastries, sweetened cereal, or other sugary breakfasts, replace them immediately with steel cut oats with nuts or seeds, whole grain toast with nut butter, or eggs.  The body will adjust easier, and you will be less likely to crash and burn from hunger or that familiar "deprived feeling!"

4. Start reading nutrition labels thoroughly. Begin a new education for yourself and your family.  Start reading labels, articles, and books on sugar and ways to cut it out.  Look for new recipe ideas that are low in processed carbohydrates and sugar.  Discover new ways to add in more fiber, which enhances digestion and breaks down sugar easier.  Just by absorbing the concept that sugar is harmful, and looking for little ways to edge it out of your family’s consumption, you will make tremendous progress in improving your family’s health.

5.  Drink more water.  I know, I know, you’ve heard this one before!  Drinking 8 servings of 8 ounces minimum per day reduces waste deposits in the body, keeps your stomach feeling full, and helps with healthy digestion. 

How does this help eliminate sugar? 

By paving the way for a cleaner system and easing the constant “crave” you may feel for a while after cutting the bad stuff.  Eight ounces is only one measuring cup of water – simple to “eyeball” and drink!

Of these 5 ways to cut sugar out of your family's diet, which one(s) do you already do? How has it helped you and your loved ones feel?

Share your experience in the comments right here on the blog! Or join us in the vibrant conversation in our free FRESH Start Support Group!

Lower Blood Pressure Naturally, Break up with Salt!

It's time to Lower Blood Pressure Naturally, and Break up with Salt!

In my years as a health coach, I've heard from many clients about the battle to reduce their salt intake. Many times, they realize they have to do something about their sodium levels after the doctor has told them their blood pressure is beginning to reach the danger zone. If YOU struggle with high sodium or high blood pressure, be encouraged, it's surprisingly simple to lower your blood pressure naturally if you follow some simple guidelines.

"Can't we just get rid of salt altogether?"

Many of my health coaching clients have asked me this. Seems like we could just get rid of salt, right? Since too much of it causes high blood pressure, then why not? Believe it or not, our bodies actually NEED a daily amount of sodium to be healthy! However, 2300 milligrams of sodium daily is ALL our bodies need to function healthily. And remember, this is just 1 TEASPOON, so it adds up QUICK through our foods and drinks!

Watch my quick video below for some easy guidelines breaking up with the salt in our diets! Learn more about the role sodium plays in creating high blood pressure and exactly where it’s sneaking into our daily food intake!

Salt REALITY CHECK

The typical American diet includes upwards of 1 ½ - 2 teaspoons of salt each day which adds up to between 3500-4000 mg each day. This is almost twice as much as our body needs!

High blood pressure adds another complication to this picture. Here's a quick breakdown of the numbers:

Normal blood pressure is 120/80 and pre-hypertension 139/89.

Stage I High Blood Pressure is 159/99 or above. Anything over 160/100 is dangerous - and considered moderate to severe blood pressure.

Though there are of course OTHER LIFESTYLE FACTORS that contribute to the condition of hypertension, like chronic daily stress and smoking, to name just two, we know that too much sodium intake is very closely related to high blood pressure. In fact, it is so closely related that reducing our intake of it can reduce our blood pressure (if it is high) in as quickly as a few days! Good news, right?

Here’s a quick self-diagnosis method: if your ankles swell up or you end your day with those indentations showing from your socks and shoes it’s a good bet that you’re battling some water retention as a result of higher-than-needed salt intake in your day!

The incredibly good news about all of this is that it isn't too complicated to reduce our salt intake and to support a healthy heart!

So where is sodium & salt hiding in our diets?

Look for salt hiding in these foods:

• Breads and cereals are storehouses of sodium
• Sauces, such as spaghetti sauce, gravy, and canned cheese sauce
• (Spaghetti Sauce RECIPE link HERE!) Click HERE for our easy and delicious homemade spaghetti sauce recipe to use as an alternative to canned, high-in-sodium AND sugar varieties!
• Most commercially prepared SPICE MIXES include extra salt as well! Watch out for items like Fajita seasoning, Taco seasonings etc.
• Marinades and salad dressings are often high in sodium.
• Canned vegetables and canned beans! Steer clear of canned veggies. You can use canned beans in a fresh and healthy eating plan, just look for low sodium varieties and make a practice of RINSING all canned beans!!
• Canned soups and prepared pastas are all very high in sodium

Bottom line: ANY and ALL pre-made, boxed, canned, and packaged items are usually super high in sodium and contribute to high blood pressure. Fast foods and many restaurant foods are as well.

(Remember that in foods with a long shelf-life, food-like items meant to last a long time without refrigeration, salt is used as a preservative!)

"So, what can we do to reduce our salt intake and lower high blood pressure naturally?"

To lower blood pressure naturally to support a healthy heart is simple. Changing our eating habits isn't an overnight process BUT these simple steps will get you off and running in the right direction:

1. Go back to natural, whole, healthy FRESH foods in the produce isle! Make more of your own dishes, as you can control the amount of additives and salt that you add.
2. Stay away from take-out! If it comes in a drive through it’s super high in preservatives and sodium.
3. Avoid all pre-prepared foods –canned or packaged soups, pre-made entrees (frozen, canned, packaged)…if you’re opening a package, at the very least READ THE LABEL and RINSE!

The cure for most of our over-indulgences or unbalanced food intake is truly a return to the “old-school way” - eating whole foods and cook meals at home. Just this one change will make a HUGE difference in your sodium intake!

Quick sodium-detox solution!

One of the reasons we include an Eat FRESH * Move FRESH * and Think FRESH action steps in our signature FRESH Start Program is because our bodies were designed by our Creator to operate fully and in wholeness if we’re moving, hydrating and purposefully thinking about our lifestyle choices DAILY!

Making a habit of balanced exercise every day, hydrating enough with water daily, and eating FRESH choices all contribute to our overall health. This way you are supporting your body’s natural ability to flush through any extra sodium you’re taking in! This also flushes through environmental toxins we’re unaware we are taking into our bodies each day.

A personal invitation...Join our FRESH Living movement!

The FRESH Living movement that began six years ago is now a vibrant community of beautiful individuals around the world, supporting each other, taking simple action steps and achieving remarkable changes in their lives!

Please let me know how we can support your healthy-living journey in any way! We have an interactive community on Facebook where we support and encourage each other daily through challenges, posts and prayers…go here to join our free online community!

---

FRESH & Healthy Thanksgiving Day Menu

Thanksgiving is one of my favorite holidays because of what it means – a time to rest, relax and celebrate our blessings. A time for family and friends, gathering together for fellowship and feasting!  

And this FRESH n' Healthy Thanksgiving Day Menu is the perfect way to do that!

Traditionally, here at the Blanco house, we open our home and Thanksgiving table to others, not always just family or friends, but people God puts in our path to bless! {Shhh, don't tell anyone, but this year, I'm taking the day off and we're going out for dinner with visiting family...but this is my first year ever not cooking! Hubby Juan is joking that he's afraid I may like taking it off too much, too! LOL}

Still baking the homemade Sweet Potato Pie, though! It doesn't feel like Thanksgiving without it!

Coach Bess' Thanksgiving Day Menu

• Appetizer/Veggie Tray

• Herb Stuffed Turkey Breast

• Mashed Cauliflower & Potatoes

• Green Beans & Sweet Onion Slivers sautéed in olive oil w sliced almonds

• Greens

• Coach Bess’s Stuffing with green apples, sausage & pumpkin seeds (pepitas)

• Cranberry, Apple & Orange Relish

• Sweet Potato Pie

Prep-Instructions for every delicious Thanksgiving menu item!

FRESH appetizers - veggie tray – I serve raw FRESH veggies with guacamole or dill dip, along with pickles, olives and other FRESH finger foods while I am cooking. This year I’ll put out sweet potato chips and seed crackers with small bowls of hummus & tabouli, to give us a protein boost while we wait!

Herb-Stuffed Turkey Breast – Stuff handfuls of poultry herbs, 2-3 mashed garlic cloves and a few pats of butter under the skin of the turkey breast, then place the skin back over the breast meat. Bake as normal (though using only a turkey breast bakes rapidly compared to a full bird.)

Mashed Cauliflower & Potatoes – Steam a full head of cauliflower florets while boiling 2-3 medium to large diced potatoes. Then mash (either by hand with a masher or in the mixer) potatoes and cauliflower together with 1/3 cup chicken broth, drizzle of olive oil, chopped herbs, 3-4 mashed garlic cloves, 1/2 tsp salt, cracked black pepper.

Green Beans & Sweet Onion Slivers sautéed in olive oil with sliced almonds – Use fresh or frozen green beans, rinse in a colander. Set a large fry pan to medium heat, drizzle olive oil and add the slivers of sweet onion. Saute the onions about 5 minutes, stirring to cook evenly. Add the green beans in with the onions and sauté about 3-4 minutes longer, then sprinkle in a few sliced almonds and remove from heat. (The sweet onions and olive oil create a sweet, savory flavor that permeates the beans!)

Greens - Try making them with apple cider vinegar or lemon juice for a tangy take on the flavor as they cook down. Greens actually only need about 10 minutes of cooking on medium heat (add in some diced sweet onion and minced fresh garlic for flavor!) Delish!

Coach Bess’ Stuffing with green apples, sausage & pumpkin seeds (pepitas) – I use whole wheat bread mix for stuffing from the store, (just make sure that there aren’t any additives, like flavoring packets. They contain too much sodium!)

Saute 1/2 pound of ground sausage in a pan, drain and set aside. Meanwhile, saute ½ cup each of diced sweet onion and celery in a pat of butter mixed with olive oil until softened. While those are cooking, peel and dice the apple into fingernail-sized chunks. Once the onion and celery cools, mix it together with the sausage, bread mix, and apples. Add chicken broth to the mixture, 1/2 cup first, then 1/4 cup at a time, to get to the desired texture.

If you prefer a soft, moist-textured stuffing, then bake at 375 degrees for about 30 minutes. If you prefer dry, crunchy texture, serve and eat the stuffing immediately after mixing ingredients together. Either way, add 1/3 cup pepitas (pumpkin seeds) to the stuffing immediately before serving.

Cranberry, Apple & Orange Relish – Instead of sugar-laden cans or commercially prepared sauce, try using a food-processer to chop 1 cup fresh cranberries, 1 sweet apple, 1 orange, and ½ cup walnuts together into minced pieces. Mix hot water with 1 package of sugar-free red jello mix (as if you’re making jello!), then pour over the minced fruit and nuts in a bowl and chill in fridge for at least a couple hours, if not overnight. Serve in dessert dishes with a squirt of canned whipped cream (which is LOW sugar!) for a delicious alternative! 

Sweet Potato Pie – Find the recipe here —- >> Healthy Sweet Potato Pie for a simple and healthy addition to the holiday sweets selection! Rich in nutrients, this pie is hubby Juan’s special request every year.

And my BIG DAY prep timeline (what I make and when!), to save time and hassle

Day before:

• Sweet Potato Pie (taste better cold, and after chilling for a few hours anyway!)

• Cranberry Relish (Can chill for up to a day!)

• All chopping & dicing (Cauliflower for side dish, all FRESH veggies for the relish tray, celery & sweet onions and onion slivers for the green beans)

Thanksgiving Day:

1. Put the stuffed turkey breast in the oven in enough time to cook, and leave an additional 30 minutes for it to set before slicing and serving!

2. Begin the process to boil the potatoes, steam the cauliflower about an hour before serving, to leave enough time to prepare, but not too much as these are best served right after beating and adding ingredients!

3. Leave at LEAST an hour prep time for stuffing (more like 90 minutes if you are baking it)…

4. Greens and Green Bean dish can be prepared immediately before serving the dinner (about 20 minutes prior, begin preparing them).

I hope this menu has inspired you to be well-prepared and think ahead for your own Thanksgiving Day feast! There are so many ways to keep this meal healthy, fulfilling and special to your family members. Finding simple ways to add veggies and fiber, cut down on cream and sugar and butter yet keep FLAVOR in your memorable dishes is very possible, even on this biggest-eating-days of the year!

Join in the community Thanksgiving fun!

All week long in our free online community we'll be sharing FRESH tips to get us all ready for a healthier Thanksgiving! On Thanksgiving Day we’ll share our family feast pictures and we’d LOVE for you to come by and share your pics too! Stay in touch during this amazing time of year and we’ll sail through strong together!

Cook FRESH this Thanksgiving, and from my family kitchen to yours, I send you blessings of the season!

~ Coach Bess

Natural Thyroid Treatments {How to Detox Your Everyday for Thyroid Health!}

We're sharing today's post from our friend and Mentor Coach here at FRESH Start, Heidi Hovde from Salisbury, Massachusetts!

She is a Certified Holistic Nutritional Health Coach, mama of 4, wife to Aaron and recently our guest on the FRESH Living Talk Radio show about Detoxing our Everyday for Thyroid Health. She shared life-changing information for all of us to use in natural thyroid treatments! You will be GLAD to read this incredible article and if you haven't heard the show yet, you can listen to it HERE.

Here's Heidi...

I am honored today to share with you some exciting and rockin’ news about detoxing your everyday for natural thyroid treatments. I have so much information to share with you (due to my own personal story and years of research!)

Here's my “message in my bottle” - I will do my best to summarize; and at least get you started, thinking about what you can do to make small gradual changes in YOUR everyday life for a healthier thyroid!

Your thyroid gland is part of your endocrine system. It is the little butterfly-shaped organ in your throat area. When you have thyroid disease, you have what is called an autoimmune disease/disorder. I personally have Hashimotos, but others who are affected by thyroid imbalance have Grave’s Disease, hypothyroid or hyperthyroid disorder, or a goiter. All of these conditions affect the same gland, the thyroid. This organ governs so many of the functions in our bodies. Having a thyroid imbalance can cause a lot of implications because of this “lil butterfly in our throat.”

The thyroid regulates these body functions:

• Heart Rate
• Mental Clarity
• Emotional Balance
• Organ Function
• & Stress Hormone Response
• Inflammation Response

Foods to Avoid while trying to detox and create better thyroid health:

• Gluten
• Sugar - including artificial or sugar substitutes
• Processed foods, dyes, and additives
• Caffeine and alcohol in excess
• Sugar-free/diet products
• Soy

Most importantly, something my Medical DOCTOR never told me, until I saw a Naturopath MD…

Avoid: Raw GOITROGENIC foods (otherwise known as cruciferous foods) plants of the cabbage family, broccoli, collard greens and kale. Unless you prepare them steamed, baked, or sauté! In raw form, these normally-healthy foods create inflammation in the body. Strawberries are included in this group of foods!

Green smoothie lovers make sure you steam your goitrogenic foods at the beginning of the week and freeze them so you can still add them to your smoothies.

Foods to ADD IN for DETOX & thyroid health:

• Drink WATER!
• Sea salt, sea vegetables such as kelp, nori, (seaweed snacks) I like to add them to soups for ease.
• Brazil nuts for selenium
• Whole foods such as greens, veggies, fruits, fish, seafood, grass-fed organic beef, and chicken.
• Coconut oil helps restore thyroid function and actually increases the metabolic rate leading to weight loss.
• Properly prepared/soaked gluten free grains (rice, quinoa, and gluten free oats)
• Burdock root
• Superfoods such as Acai, Goji berries, Cacao, Turmeric, ginger, and green tea to name a few

Detoxing our Personal care products is key to maintain healthy thyroid function:

Our skin is our largest organ, what you put on it enters directly into your blood stream within minutes. Did you know that Europe has BANNED over 1300 harmful chemicals from personal care products and the USA only bans 11! Oh my word no wonder we have such a toxin problem and the rise in autoimmune disorders in the USA continues to climb! These chemical are known carcinogens and endocrine disruptors! The word FRAGRANCE on a product actually means the maker is hiding any amount of over a 1000 known toxins!

Our day begins and we brush our teeth with Flouride toothpaste (fluoride is an endocrine disruptor.) We slather on shampoo, conditioner, deodorant, skin-care products, makeup, lotion, and perfume. We have literally slathered ourselves with parabens, triclosans, and oxybenzones, just to name a few endocrine disruptors! (Don’t panic, there are hundreds of non-toxic options we CAN use!) Little by little, one step at a time, we can make better toxin free choices. Contact me HERE if you'd like to explore the options I use and love!

Another important product to look at: women’s feminine products such as tampons and pads!  They contain bleached cotton and the toxin glyphosate. There are organic or toxin-free options available, do your research and swap them out!

Detoxing our cleaning and household products:

Dish soap, floor cleaners, dryer sheets, laundry cleaners, all-purpose cleaners are made up of mostly toxic chemicals. Start using more natural products like baking soda, vinegar, lemon, and essential oils, just to name a few natural options. If you don’t want to make your own, check with me HERE, this is great resource for non-toxic laundry, dish cleaning, and all-purpose cleaners.

Plug-in air fresheners and sprays are known carcinogens and endocrine disruptors as well. If you need something to smell wonderful in your house, seek out essential oils and fresh fruits that can make your space smell amazing and also calm your nerves. Double POW!

Environmental toxins & other exposures to avoid:

• BPA plastics in our kitchen containers, water bottles, etc ( a better option is glass or stainless steel containers and water bottles)
• Shower curtains containing PVC
• Mercury filings/Dental work leach neurotoxins into our bloodstream. Heavy metals can alter our immune system as well (Dr. Mercola is a great resource re: dental do’s and don’ts)
• Microwaves: Avoid cooking in microwave ovens. Reheat foods on the stove top.
• Cellphones: Avoid prolonged use of and storing your phone on your body. If you need to be on long calls or use your phone often try using an ear piece or bluetooth device. These EMT’s (Electromagnetic transmissions) directly affect your thyroid gland.

Supplementation for any deficiencies in the thyroid:

• Good quality multi-vitamin
• Toxin free fish oil
• B vitamins
• Co-enzyme Q10
• Vitamin D
• Probiotic - digestive enzymes is a must!

Decrease “Toxic Stress” in your life:

“Learn the power of the word” NO!” You can’t be everything to everyone. You can’t be at every event and party. Nourish the relationships that bring you peace and joy. Eliminate the drama and “Toxic Relationships” in your life.”

— Heidi Hovde, Certified Health Coach

Get appropriate sleep:

• Keep the cell phone outside of your bedroom.
• Shoot for at least 8 hours of sleep
• If you are tired during the day, allow yourself a nap and rest.

Relaxation techniques:

• Yes BREATHE; breathing exercises are amazing to increase energy and decrease stress.
• Color!
• Do yoga
• Pray and meditate
• Get outside in nature and get some good old-fashioned fresh air and sunlight

One more thing I wanted to mention is that we also have something called "chakras" in our physical being.

The chakra in the throat area is the on related to the thyroid. These energy centers of our body can get blocked, or sluggish. We need to keep these open and not restrict them with negative self-talk. Negative self-talk directly effects our thyroid gland. So the moment you get that “I am not good enough” thought, or “I am not doing enough” thought in your head, let it go! Don’t let it make it off the tip of your tongue and out of your lips. You are good enough. Give it to God and he will handle it. Pray and Praise yourself daily.

Remember, detoxing your lifestyle as you know it is a gradual process. Start small in one area of your life and work on that. Then, little by little, you can make huge progress in decreasing your toxic load for better overall and thyroid function!

Be well,
Heidi

Dealing with Stress and Hormone Imbalance Naturally

Enjoy this guest post today from our friend, Dr Daisy Sutherland, founder of Wholistic Fit Living! She was recently our guest on the FRESH Living Talk Radio Show and taught us more about dealing with stress and hormone imbalance naturally - by making simple, natural changes to get back in balance!

Stress. It has many meanings to different people.

It’s not a new concept, yet both male and female can’t seem to control their stress. If you don’t control your stress or at least learn to manage it, stress will kill you! Yes, you read that correctly. Stress kills and unfortunately many people in particularly women feel that stress is simply part of their genetics.

Many women will say that stress is part of their ‘make-up’ and without it they could not function. Although that may be true in a sense, stress is something that can be managed and even more so if we are aware of what may be causing it.

Hear more about what Dr Daisy shares about stress, hormones and balance in this informative and helpful episode of FRESH Living Talk Radio Show!

There is this interesting hormone in our bodies called cortisol and when we are stressed it tends to rise.

When it rises, we will naturally feel our blood pressure rise, our hair stands on end and our breathing become labored. Some have claimed it felt as if they were having a heart attack when it was merely cortisol levels that increased and sent the entire body into a crazed frenzy. Before you give in to the notion that a stressed life is what you must lead and there is no hope, understand that you are in ultimate control of your body and many times what you stress over are things that are out of your control. If you can’t control it why worry, right? Easier said than done but it is quite necessary to do.

Now that you know that cortisol plays a huge part in your body when it comes to stress, what can you do? There are many techniques, such as taking cleansing breathes (my favorite), aromatherapy, physical exercise (another of my favorites), and quiet time. Cortisol levels rising and falling are considered imbalances. The cortisol levels will rise, causing your body to go into the ‘flight or fight’, where your blood pressure rises and your breathing is erratic and you simply can’t focus. Or the opposite will occur, where the cortisol levels will fall and you are suddenly exhausted, can’t focus and simply want to crawl under the covers.

Were you aware that there are foods you can eat that will help with this hormone imbalance?  Some foods that you want to include into your daily diet to combat hormonal imbalances (especially cortisol imbalance) are dark greens such as kale, spinach, and collard greens. Citrus fruits also bring balance, so try adding oranges, limes and lemons to your diet. Ginseng and herbal teas help to reduce stress as well. Ginseng and other herbal teas contain adaptogen, which can help the body manage stress and normalize bodily functions.

Below is a recipe I'm sharing with you today!

Easy Pesto Pasta Salad Recipe with Olives and Roasted Red Peppers

Ingredients

12 oz. whole wheat Rotini pasta 1 can black olives, drained well, then cut in half 12 oz. jar roasted red bell pepper, drained well and diced 1/3 cup vinaigrette dressing 1/3 cup pesto 1/4 cup freshly grated parmesan cheese salt and fresh ground black pepper to taste

Directions

1. Fill a medium-sized pot half full of water, add a generous amount of salt and bring to a boil. Add pasta, and cook 9 minutes (or check package for cooking time if you're using whole wheat pasta.) Drain pasta well, and let cool for 10 minutes while you prep other ingredients.

2. Pour olives into a colander, drain well, then cut olives in half.

3. Pour red bell peppers into colander, drain well, and dice into small pieces.

4. Combine vinaigrette dressing and pesto, whisking together.

5. When pasta is cool, stir in enough dressing to coat the pasta. (You may not need all the dressing, but save it to add if needed after the salad has chilled.)

6. Add olives and roasted red pepper, and stir gently to combine.

7. Cover salad with plastic wrap or a lid, and refrigerate for 1-3 hours.

To serve, remove salad from refrigerator and stir in 1/4 cup freshly grated Parmesan cheese, plus more dressing if needed to moisten salad. Serve slightly chilled or at room temperature.

Other things you could use in this salad to change it up: -diced marinated artichoke hearts -marinated mushrooms, cut in half -cooked turkey Italian sausage, cut into small pieces -turkey pepperoni, chopped -grilled vegetables of any type such as zucchini, mushrooms, onions, or summer squash -cubed fresh mozzarella cheese.

My Purpose is Bigger Than My Plate {Losing Weight Naturally - 141 Pounds Down!}

Rhonda's Story - Losing Weight Naturally CAN BE DONE! 

Read on to find out how Rhonda (now a Certified FRESH Start Coach!) lost over 140 pounds without shakes, pills or surgery...she is a passionate woman living on purpose to now serve others who struggle with weight loss! You will be highly encouraged as you read her amazing story...

Seven years ago on a chilly February afternoon, I decided to bring my friends together to my home for a special Valentine's Day celebration. Most of them were single during the season so celebrating how much they were appreciated and loved was  significant.  I will never forget that day: it was also the day I discovered my internal mantra and message that I would go on to live by and spread as my mission: "I Simply Love Her." I've always had a passion to help others to both recognize and acknowledge their worth and purpose.  In 2009, I even started to host vision board workshops to help women create visuals that represented their self-love and purpose meeting their destiny.

“Interestingly enough, I had a bit of problem conveying the message of loving self because I walked around, weighing in at 329 pounds.”

— Rhonda Ferebee-Hammond

One life changing day three years ago, I asked a co-worker: "If you came to one of my workshops, would you be able to receive this message of vision from me while I carry this weight?"  Her honest response was: "Please don't get offended by my honesty, but I find it repulsive when people carry around that amount of weight." Repulsive...it cut like a knife, but I was determined to take those words as fuel to begin the quest of my life. I was determined to face the fight that I had been running from for years. I ultimately faced my most difficult challenger: myself.

“People around me always assumed that I was happy because I always greeted them with an infectious bubbly smile. Nevertheless, inside I constantly struggled with the demon of self control and discipline, earnestly seeking to find the right plan that would finally help me to shed my unwanted weight.”

— Rhonda Ferebee-Hammond

In the wee hours of morning faced with desperation and a spirit of willingness, I fervently prayed and resolved that something had to be done; after talking with my husband, we agreed that I would get weight loss surgery.

In June 2012, we embraced the surgery process and started all the testing, awaiting a surgery date. All was going according to plan, until my life was interrupted on August 28,  2012; I lost my job leaving me without health insurance.

Weight-loss surgery was no longer an option for me.

In despair, I attempted once again to lose the weight. I began to take daily walks and boy, was it challenging; I did not realize that I had put on so much weight, that my back would scream in excruciating pain with every morning walk.  Still, I did not give up and began to have faith that an answer would soon come.

One day while watching a commercial on television, a familiar face introduced a woman who shared her stirring, weight loss journey and triumph, encouraging her listening audience to call, to which I heeded.

I heard many a success story of people who lost hundreds of pounds and were able to maintain their target weight without surgery, pills or shakes.

However, plans involving this level of success, usually required a significant monetary investment and since money was tight I decided those types of programs were not for me.  I was referred to a program that required no pills or shakes and just required me to make more deliberate healthy choices at the grocery store.

On January 4, 2013, I started my journey and with the help of Skype I talked to a lady in Africa that began to walk me through the plan.

“Since then, I have shed 141 pounds and  I feel amazing.  I have a new look on life; my marriage is renewed because we do so many more things together. ”

— Rhonda Ferebee-Hammond

My family structure has changed because I'm not in my room loathing over an empty life filled with shame, guilt and depression.  Finally, I look forward to eating healthy, living and sharing recipes with others.

With much excitement and hard work, I started to train in May 2014 for my first obstacle course with a team of ladies from our group, "Team Burn It Up Onpurpose." Since l started my weight loss journey, I knew there would be others that needed the support and accountability of a group to encourage, empower and motivate them through our weight loss journey.

It is personally amazing to hear and see the achievements of others; it gives me the motivation to keep on going and I love it.

As a wife, mother, leader and speaker, I'm constantly reminded of the daily tasks and full schedule I have. However, what I keep in the forefront of my everyday commitments is me, making self-love a priority.  Clean eating and meditation with God is part of my lifestyle, in addition to continually remembering that I need to have a fitness slot on my calendar to keep moving. Fitness is key in maintaining continued success.

My plan follows a 12-step motto and was a bit challenging at first, but it continues to give me discipline, support and the accountability I need. 

Its been over two years and I still have thirteen pounds left to lose to reach my goal of losing 154 lbs; there is no doubt with continued focus and hard work, I will succeed.

This journey has been more than awesome, it's been indescribable and I would not take away one moment.  Most of all I am grateful; before it was hard for me to walk in the message of loving self after a life of failed yo- yo diets, many obstacles,  the death of my mother and living in constant fear.  However, I now have the tools I need to succeed and maintain my success. Some days are up and some are not so up, but  I can truly say there is a new-found fight in me to make wellness part of my story. I now "Simply Love Myself" for making this decision!

To get in touch with Coach Rhonda and learn more about her story, visit her at www.rhondahammond.com or on Facebook at www.fb.com/rhonda.ferebeehammond!

Spring Clean Your Pantry With FRESH Foods {FREE Printable!}

It’s that time of year again, isn’t it? Spring cleaning time for your kitchen! Cleaning, organizing and arranging our homes and habits to do away with the old and make room for the new! Let’s start with that dreaded corner of the kitchen that is SO vital to have in place for our FRESH family meal plan, but NOT always the most fun to clean out and organize - the PANTRY! Here's what my pantry looked like BEFORE I cleaned it up for the health coaching video you can watch below!

For myself, to have the BEST options for my family meals and snacks at our fingertips, a thorough spring cleaning of our pantry was in order! So I’m sharing with you what we stock on a regular basis—our family’s main stay healthy choice options so that I can put together the FRESHest dinners or snacks quickly and easily.

Watch the video below to see what I stock my pantry with every week!

Here’s what you will almost ALWAYS find in my kitchen pantry:

#1. Keep a bowl of FRESH fruit for the family on the counter.

Choose fruits that are on sale and in season to help you stay in budget. - These items stay fresh longer when they are left out in the open, on the counter

#2.  Breakfast items: cereal, ready-to-make oatmeal – try to use only the types that are low sugar

• We do use low sugar instant oatmeal occasionally, but the best is old-fashioned oats. (Just cook with water, a bit of cinnamon and a bit of brown sugar for a delicious breakfast!)
• Nature Valley protein bars—high in protein, low in sugar!
• Low or NO sugar Greek Yogurt parfaits with FRESH fruit and homemade granola are another fave around here!

This is just a short sneak peek of our breakfast items. We do LOTS of smoothies and eggs are OFTEN on our go-to list for breakfast.

#3.  Dinner prep – canned beans and healthy whole grains

• Black Beans
• Cannellini Beans
• Brown rice pasta (Though we usually only eat pasta once a week or so)
• Quinoa (red and white!) and brown or wild rice mix

#4. Vinegars and cooking wine and sauces – to keep the flavor intact without commercial seasonings!

• Rice vinegar
• Apple cider vinegar (in homemade salad dressings, with sautéed greens)
• Red wine vinegar (in crock pot meals and roasts)
• Balsalmic vinegar (use with roasted veggies or over fresh tomato, mozzarella & basil salad)
• Low sodium soy sauce OR Bragg's Liquid Aminos in place of soy sauce (use often in stir-fries!)

#5 Sweeteners

• True, pure sugar or brown sugar (use VERY LITTLE!)
• Light syrup or sugar-free syrup (Mrs. Butterworth’s Light for pancakes)
• A bit of stevia for sugar-free lemonade and limeade and coffee or tea

These two are the ONLY pure and natural found-in-nature sweeteners (and MOST of what I use!):

• Pure maple syrup
• Honey

#6. Pantry FRESH veggies

• Onions
• Garlic
• Potatoes

#7. Nut butters

Ideally, low-sugar varieties of almond butter, peanut butter or other nut butters

#8. Reduced sugar ketchup & other condiments

 #9. Raw nuts (though I often keep them in the freezer for BEST freshness)

#10. Oils I use:

• Extra Virgin Olive Oil
• Canola, Sunflower, Avocado & Other Plant Oils (SOME Coconut Oil, VERY little)

#11. Snacks

• Seaweed Snacks
• Drink Mix – Crystal Light Pure (has Truvia instead of aspartame)
• Nesquick - 25% less sugar chocolate drink mix

Bottom Line for Spring Cleaning YOUR Pantry:

STICK with YOUR personal tastes and mainstays – you are the cook in your own kitchen, you know what works for you! Wean out super-processed and packaged snack foods…anything with “fake” food-like ingredients. Stick to whole, pure & FRESH foods as much as possible. (Good rule of thumb is to follow the 80/20 rule…80% FRESH and whole foods, 20% “other” or treat foods!)

To make keeping your pantry stocked with healthy items easier, we've put together a couple of free printables for you!

Click on the image{s} below to download and print these helpful sheets for your kitchen!

Coach Bess' Must-Have Pantry Staples Inventory Printable

Fill-In-The-Blank Printable Pantry Staples List

We'd love to hear from YOU!

What are the top 5 must-have staples that can be found in your pantry? Share with us in the comments section below!

Get Through the Holidays Without Getting Sick

We’ve been talking about keeping ourselves on track with our health this season, and doing it without obsessing or worrying about what we’re doing to our bodies this time of year.

How many of you would LOVE to start the New Year without the extra 4-6 pounds that often “creep up” on our bodies?

You’re not alone!

Added to that, staying well through the holidays increases our enjoyment of family, friends and seasonal celebrations, doesn’t it?

Today I’m focusing on how to stay well and how to not get sick through this season. If we’re strategic and specific in our choices there’s no reason to fall into the usual colds and flus. And if we have taken care of our health well, when we do catch a bug we’ll be blasting through it quickly too! These tips apply for ANY time we’re building or boosting our bodies ‘stay well’ defenses too…not just during the holidays. Watch this quick 3-minute video for one of my top FRESH holiday tips for having more FUN this time of year WITHOUT GETTING SICK!

FRESH living during the holidays often means NOT getting sick!

Here’s a brief recap from the video:

Between parties and get-togethers, strategically boost your immune system! Do this by…

1. Reserving treats for the parties & family get-togethers - Don’t keep a stash on the counter or extra less-than-healthy snacks around your own home. Keep those special indulgences for the special events! That way you can have the FULL experience at your weekend party or family meal without dragging your body down in the intervening days between each event.
2. Prepare and drink the Berry Nutty Smoothie throughout the week as a super-nutritious detoxing drink daily!
3. Add lemon (fresh-squeezed is best!) at least once to your daily water intake. Lemon is SO GREAT for cleansing your digestion and liver. It also adds a great zing to your water as you’re chugging down your daily quota!
4. Make a veggie broth and drink in place of coffee or tea to infuse yourself with all the micronutrients and fresh-food goodness your body craves between the richer foods you eat at events or special occasions.
5. Eat SUPER clean foods – quinoa, barley, brown rice, lots of fresh-as-possible veggies and fruits — these provide the nutrition our bodies need to build up our immune system, countering the extra sugar or richer foods we might have eaten over the holidays.

The reasons people typically get sick more often this time of year isn’t necessarily that there are more germs.

Rather, by indulging in sweets more often than usual, added to the stress of extra to-dos and loss of sleep we’ve allowed, our bodies to wear down. In many ways we’ve pushed ourselves past the limit of what our bodies need. It is vital to rebuild our body’s natural defense system with good clean foods and nourishing fluids.

Stop by our Facebook page and share your own best immune boosting tips OR shoot me a question! I’m always happy to talk with you on our shared journey to our BEST health.

Snacking Healthy - 8 Quick Snack Ideas for the Busy Family

Reaching for a snack is a constant for my kids, especially after school and after dinner. Since cutting most sugar-filled and processed foods out of our family’s diet, we have had to adjust the types of snacks we stock. Today’s kids are snacking more and getting much less exercise than kids five, ten, even twenty or more years ago. 

Traditionally, families ate during mealtimes only, and they were more physically active in their overall lives.  In today’s America, however, far too many sugar-filled and salt-laden processed foods line our grocery aisles, and then find their way into our pantries at home – and we’re not spending the added “food energy” in our bodies as fast as we’re adding it.

Here are my top 8 healthy options waiting in the pantry when my kids reach for that power snack:

1.  Peanut or almond butter – Great source of protein and fiber and easy to use in high-fiber sandwiches, smoothies, sauces, and as a veggie spread.  This natural nutty goodness is nicely filling, and is a great grab snack anyway you serve it!

2.  Pocorn – A classic favorite, popcorn is light, fiber-filled, and easy.  Popcorn provides a fun crunch and texture for the snacker, and is a great source of bulk.  This is the cream of the crop for my kids, as they turn to this snack when they are craving less healthy alternatives, like chips. HOWEVER, we make it "homemade" now - in a pot, like my mom used to.

HOW TO MAKE HOMEMADE POPCORN:

Just use a large pot with a lid over high heat, put 2 Tbsp canola oil, 1/3 cup popcorn kernels and a Tbsp butter in the pot - shake as it pops, then remove and pour the popcorn out right when it "stops popping so fast." 

3.  Greek Yogurt with Chia Seeds stirred in - Low-sugar flavored Greek Yogurt with a Tbsp or two of chia seeds stirred in and left to set for about 5 minutes (to soften and expand) is a HIGH-energy-giving and easy to make snack! You could always add fresh fruit or berries, Tbsp or two of mini chocolate chips, or even nuts to the "parfait."

4.  Nuts – Almonds, walnuts and pecans are best, and in that order.  These three have the most benefits, carrying loads of fiber (3 grams for one ounce) and vitamin E, folic acid, copper, magnesium and the amino acid arginine.  Each of these benefits present evidence of playing a role in preventing heart disease, so it’s not just a healthier snack option, it’s one of the healthiest!  Some information out there is warning of the high levels of fat in nuts, but be assured, they contain healthy fat – they are very low in saturated fat.

5.  Crackers with Protein Topping or Dips – Most brands are naturally sugar-free, low in fat (no trans fat!) and available in whole wheat.  Serving sizes are realistic, and actually fill the snack need – great alone or with spreads, cheese, or even veggies!  Try a fresh pico salsa with them, or mix some salmon with whipped cream cheese and spices for a quick and easy protein boost.

6.  Prunes, craisins & other dried fruit – Add them to your nut mix, or just pop them in your mouth for a quick sweet tooth fixer.  Either way, the high fiber count (almost 4 grams per serving) and loads of vitamins and minerals contained in this dried fruit packs a punch in your body for health! 

Craisins (dried cranberries) also provide many benefits as you enjoy their naturally sweet-tanginess.  They were found to have the highest level of natural antioxidants per gram than any other fruit!  That’s a good reason to munch on them – you’re boosting your immune system and protecting your heart at the same time!

BONUS tip: FRESH fruit is actually even better for a quick snack - it's full of the right kind of fibrous sugars for energy! Just slicing up an apple or banana or popping a handful of berries in your mouth can be the BEST snack choice!

7. Salmon – leftover fresh grilled or canned – Filling, full of protein, so quick and easy, we whip leftover grilled salmon flakes into a quick dip as a snack often.  The benefits to this fish are numerous – of course, the omega-3 fats, but salmon also contains high levels of vitamin D, vitamin B3, B6, and B12, and many other vitamins and minerals.  It is an energy booster, and a generally good choice for a midday snack.

8.  Sun Tea or other sugar-free drink mixes – It is so easy to whip up some iced tea or a cold pitcher of sugar-free fruit punch!  This has made the transition from sugar-laden juices, sodas and other harmful drinks to much healthier options easier on my kids.  Of course the ideal is to end up sugar-free without sweeteners, but I have learned to choose my battles, and I am choosing the lesser evil on this one! 

One really great option I have found for chocolate milk – 1 tbsp of Nesquik’s 25% less sugar chocolate powder mixed with 6 oz unsweetened almond milk – equals one happy kid, and that is achieved in under 7 grams sugar! Win-win!

It IS possible to make healthier choices in snacking at home, it just takes a conscious decision to make the transition.  Decide to do it, commit to a plan, and watch your family grow healthier today!