Tag: healthy

Solving the School Snack Situation

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Do you ever struggle to come up with healthy items to pack in your kids’ snacks and lunches that they’ll actually eat? I try my best to keep my kids away from processed foods and excess sugar, but when they’re seeing it in all the other kids’ lunch boxes, it can be tough!  My kids are pretty healthy, and understand the importance of choosing quality foods to fuel them through the day, but they also like to have things in their lunch boxes that seem like a treat.  So, my job becomes finding them something high in protein, low in sugar, and ALSO yummy (I know…does that even exist??) to pack for their morning recess snack.

My solution?

No Bake Protein Energy Bites!

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This recipe is so simple to make, and creates a bite sized “treat” that is perfect to pack for school, offer as an after school snack, or even as an after dinner treat!  My kids love taking them to school for their morning recess snack time, and I love knowing that their snack is filled with protein and other healthy ingredients, will give them lasting energy without a blood sugar crash in the middle of class!

Ingredients:*
– 2 scoops chocolate protein powder (I used Shakeology for the added healthy ingredients, but any good quality protein powder would work!)
– 1/3c organic peanut butter
– 1/4c raw organic honey
– 2 Tbsp. PB2 or other powdered peanut butter (optional)
– 1/2c quick cooking oats (I used rolled oats and put them in my magic bullet to make them a little more fine)
– 1/2c applesauce
Optional ingredients for rolling:
– Chopped nuts (walnuts, almonds…whatever you have on hand!)
– Hemp seeds
– Puffed rice cereal

The Method:
1. Thoroughly mix all ingredients together in a mixing bowl.  The mixture should be VERY thick and sticky.  It needs to hold together completely, and should not stick to the sides of the bowl.
2. Once it is completely combined, and you’ve reached the desired consistency, roll into one inch balls and place on a tray or baking sheet.
3. At this point, I prefer to roll them in something to coat the outside of the ball, but this step is optional.  I find that coating the outside helps keep them a little less sticky by the time the kids eat them for snack.  For my most recent batch, I rolled 1/2 in puffed rice cereal and the other 1/2 in a combination of chopped walnuts and hemp seeds (for extra protein!)
4. Place tray in the freezer for 1 hour to allow them to harden separately.
5. Place frozen protein balls in a ziplock bag and store in the freezer until ready to pack or eat.  They should be frozen when you pack them in order to prevent them from getting too sticky.  They are also delicious eaten right from the freezer!

*I’m not big on measuring, so all measurements are approximate. For this recipe in particular, you really need to adjust as you go to ensure the right consistency, so feel free to play around with it. I’ve adapted this recipe from several similar recipes I’ve tried, and make it slightly different every time!

Bone Broth is the New Black

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BoneBroth

Have you tried bone broth yet? I’ve been riding this latest health food bandwagon I’m loving it!! I just finished my latest batch of this liquid gold and had to share some of the awesome health benefits with you, because when you discover something awesome, you just can’t keep it to yourself!

I know, I know…it sounds kinda gross, right?  I promise, it’s not!  Just imagine your favorite chicken soup broth, only richer, more delicious, and LOADED with healthy nutrients.  Are you intrigued yet?  Keep reading to learn what it is, why we should drink it, and how to make it!

What is bone broth? Bone Broth is basically chicken or beef stock that has been cooked VERY slowly for at least 24 hours (more for beef broth) in order to pull the beneficial minerals and nutrients out of the bones.  It is rich in nutrients, and, although bone broth has been around for centuries, has recently become mainstream in for it’s long list of health benefits.

Why should we drink it? Bone broth has a LONG list of health benefits that I’ve quickly summarized for you.
1) Minerals – Unfortunately, most of us are not getting enough minerals in our diets, and mineral supplements are never as good as those naturally derived from food sources.  Bone broth is rich in calcium, magnesium, potassium and more.  These can help with everything from quality sleep to overall mood and energy.
2) Immune boosting – The nutrients in bone broth naturally boost your immune system, and can help speed recovery when you are sick.
3) Healthy joints – Bone broth contains glucosamine & condriotin, as well as collagen and gelatin that all provide support for the bones and joints.  They can also help to reduce inflammation throughout the body.
4) Digestion – The collagen and gelatin help to soothe the digestive tract, and can even help to repair some digestive issues.
5) Bone broth makes you beautiful!  No, really, it has a long list of beauty benefits, such as shiny hair, glowing skin, improved elasticity and fewer wrinkles.  This is due to the collagen and hydrating minerals present in the broth.  I mean, people pay big bucks for collagen treatments, and bone broth does this from the inside out!

How do we make it? Although it takes a long time, making bone broth is actually very easy!  There are tons of recipes online, but I’ve outlined my basic recipe for chicken below:
1) Use two ORGANIC (preferably grass fed) chicken carcasses to two gallons of water in a stock pot. Some people like to add 2 chicken feet as well (for the extra gelatin and collagen).  I know, kind of eww, right?  I couldn’t do it at first either, but I worked my way up to it 😉
2) Add 1-2 tablespoons of apple cider vinegar to the water, and let it sit for 15 minutes.
3) Roughly chop 1 onion, 2 carrots and 2 celery stalks and add to the pot.  I like to add a small amount of sea salt and cracked black pepper at this point as well, but that is optional.
4) Turn the heat on as LOW as it will go, cover your pot, and allow to simmer for at least 22-23 hours.  It should barely simmer.  You don’t want to cook it too fast!
5) After the 23 hours have passed, add in some parsley, thyme and a couple cloves of garlic.  I also like to add a bit more salt and pepper during this last hour.
6) After 24 hours, strain the liquid into mason jars and store in the fridge or freezer until you’re ready to drink it!  If you plan to freeze, only fill the jars 3/4 full, and cool completely in the fridge before freezing.

Are you ready to try this powerhouse health food?  My husband and I have both been drinking small mugs of broth each morning, and I am really loving it!  Give it a try and let me know how it goes. Cheers!

xoxo,
Malea

5 Beauty Secrets Your Hairstylist Isn’t Telling You About

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By Guest Blogger Mandi McGee

5 Beauty SecretsBeauty is in the eye of the beholder right? What is your definition of beauty? Maybe it is the uniqueness that makes all of us different. It could be that beauty is found only in our outer appearance and physical body, or it’s a state of mind, or a combination of all three.

Working as a hairstylist and make up artist for the past decade has taught me many things about the average woman’s standard of beauty and it’s this:

We want clear, unwrinkled, glowing, soft skin. Strong, shiny, un-frizzy, hydrated, perfectly voluminous, easy to maintain hair. Glossy, un-brittle, trimmed and polished toes and fingernails. We want a tight jawline and high cheek bones, along with a slender, pore-less, perfectly oval face shape. And the last but certainly not least, is an outgoing positive ,on top of the world, self-confidence that effortlessly lights up a radiant smile that’s contagious to everyone she’s around.

Often times during a hair or makeup consultation, my clients never fail to point out very common issues. The dryness in their hair, it’s brittle, breaking, dull and doesn’t grow! The skin on their face and even scalp is either flaky or overly oily. Chapped lips and crusty cuticles along with never ending episodes of pimples , blackheads and uneven skin texture. For the most part , all of these common beauty downers can be alleviated in one day at the salon and spa. We can give you a deep conditioning treatment along with a coat of fresh hair color, snip off the dry ends then send you over to the nail tech to trim, hydrate and apply some nail strengthener and lastly checking in with the aesthetician to get a facial that will clean out your clogged pores, apply a hydrating mask then slap on some anti wrinkle cream, load up on your products for home and voila! You’re good to go! For 6 weeks… When my clients ask me in the salon about their dry skin or flaky scalp, the first thing I always ask is “ Are you drinking enough water?” This question always seems to turn up eyebrows and usually throws people off. Our beauty products that promise hydration and shine are only HALF of what we need to actually see the results. The other half is what we fuel our bodies with on the inside!

Here are 5 more Beauty Secrets that go far beyond the mirror:

1.) Work up a sweat– Working out does more than just getting us swim suit ready, its a powerful component to our mindset and all around beauty! Regular exercise (3-5 days a week for 30 mins) has been proven by numerous studies reduce stress, cure anxiety and depression, improve your sleep and boost self esteem. One major benefit of an intense sweat session is sweating detoxes your body and skin. Each time you workout, sweat literally pushes junk out of clogged pores, releasing toxins that cause pimples and blemishes. Always remember to wash off those toxins after your sweat session . Exercise also boosts oxygen to the cells in our skin and scalp, creating a radiant glow and healthy hair follicles.

2.) Eat the Rainbow- “ You are what you eat “ is a concept that everybody has know for decades. Consuming fresh fruits , vegetables and water is where beauty begins. Incorporating more of these foods into your diet and less of the crappy foods (you know what they are.. fast food, soda, fried foods, chips, candy, blah, blah, blah..) You will slowly start to decrease the harmful effects these foods do to your body and the healthy, nutrient rich foods with actually have a chance to take over and beautify from within, leaving you with plump, glowing, collagen rich skin and new, strong protein and mineral rich hair and nails. Look for all different colors of fruits and veggies. The different colors leave different clues as to what vitamins, nutrients and minerals they’re made up of!

3.) Meditate- The beauty benefits of meditation are astounding! As we know, stress is a burden do our body and our cells, which can either make us age faster or make us age with grace. Deep breathing allows your facial muscles to relax while at the same time increases the oxygen in your blood , allowing your beauty nutrients to flourish throughout your body. Teaching your mind to work with you and not against you is the key to self love, confidence and all around beauty! If you’re new to meditation, you can always listen to a guided meditation to walk you through the basics. 4.) SleepA third of our life is spent sleeping, and for all good reasons! When we hit the pillow our bodies turn into mini health and beauty factories. During sleep, all of our natural anti-agers kick into overdrive boosting our cell activity to promote collagen in our skin, reverse skin damage and repair our body just in time to wake up refreshed and rejuvenated! Your sleep is important to your overall health , happiness, beauty and wellbeing. You can’t cheat your way through sleep and money sure won’t buy it! Just as you set an alarm to wake up in the morning, set an alarm on your phone that tells you to go to bed at night! This will ensure you’re getting to bed early enough to get the beauty sleep you deserve!

4.) Sleep- A third of our life is spent sleeping, and for all good reasons! When we hit the pillow our bodies turn into mini health and beauty factories. During sleep, all of our natural anti-agers kick into overdrive boosting our cell activity to promote collagen in our skin, reverse skin damage and repair our body just in time to wake up refreshed and rejuvenated! Your sleep is important to your overall health, happiness, beauty and wellbeing. You can’t cheat your way through sleep and money sure won’t buy it! Just as you set an alarm to wake up in the morning, set an alarm on your phone that tells you to go to bed at night! This will ensure you’re getting to bed early enough to get the beauty sleep you deserve!

5.) Think on the bright side- Having a positive mindset give you the ability to control all the thousands thoughts that pass through in minds in a day. Life is spontaneous, filled with unexpected situations and we all have the choice to react two different ways. We can either let a problem dig at us all day, or we can choose to brush it off our shoulders and move on. How does this have to do with beauty again? When we plant positive thoughts into our minds, they reap incredible powers that portray in our appearance. A smile is the most beautiful thing on anybody, and you can be assured that there is always a positive thought behind that grin. Being able to see the bright side of any situation will leave you happy and confident. And confidence is what makes everyone look beautiful!

So the next time you visit your beauty professional, let he or she know just how much you appreciate that they are there to take care of the other HALF of your beauty. Your Hairstylist, Aesthetician, and Nail Tech are all there to provide you with all of the knowledge, skills and expertise to supply you with everything you need to improve your outer beauty, so they will be thrilled to know you’re taking the effort to meet them half way when you take action to beautify from within!

Mandi McGee
Beauty Life Expert, Hairstylist and Health Coach.

If you would like to learn more about how to look, live and feel beautiful inside and out, visit mandimcgee.com and sign up for email updates!

The Wonders of Apple Cider Vinegar

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By Guest Blogger Heidi Wickstrom

I never thought I would say this but I’m addicted to Apple Cider Vinegar. Yes, you heard me right. After a discussion I had with my personal trainer about drinking ACV daily for several reasons, I decided to do some research myself. It’s beneficial for pretty much anything—your skin, your hair, and your house can benefit from its qualities. Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing!

Top 10 Reasons to use ACV:

1. ACV can aid in weight lossDesign
Many people claim the Apple Cider Vinegar promotes weight loss by speeding up the metabolism. Just mix 2 teaspoons with 16 oz of water, sip it throughout the day for daily weight management. (Warning, it’s a bit bitter, but you can always add honey or stevia)
2. Gives hair body and shine
Make your own healthy after-shampoo hair rinse by mixing 1/3 of a cup (75 ml) of ACV into a quart (1 liter) of water. You can then store this mixture in a plastic bottle and keep it in the shower for ready use. Apply the vinegar rinse after shampooing and then rinse it all out, or for extra conditioning, you can leave the rinse on your hair. This natural hair care product can be used once or twice a week or more often as needed.
3.You can use it as a toner
Psoriasis sufferers praise apple cider vinegar for reducing inflammation. Apply a few drops to a cotton ball and rub on your T-zone or other dry spots to prevent breakouts and minimize blemishes. I also like to add a drop of lavender essential oil. Therapeutic-grade lavender is highly regarded for skin and beauty.
4.Teeth Whitener
Gargle with ACV in the morning. The vinegar helps remove stains, whiten teeth, and kill bacteria in your mouth and gums. Brush as usual after you gargle.
5. It’s a Tummy Tamer
It acts as an effective agent against the viruses that cause stomach flu. It is also a rich source of pectin, which helps soothe an irritated stomach. Moreover, it helps treat stomach ache, nausea, vomiting and gas.
6. Leg cramps and Restless Leg Syndrome
Sipping on an apple cider vinegar drink can increase low potassium levels in your body, a suspect in nighttime leg cramps and restless leg syndrome.
7. Reduce swelling
Rubbing ACV onto swollen hands or feet reduces swelling. A wonderful thing during pregnancy!
8. Soothing bath soak
The next time you get ready for a nice warm bath, add one to two capfuls of ACV. It draws toxins out of the body, leaving behind toned and moisturized skin. Again, I love to add a drop of Lavender essential oil.
9. Sunburn remedy
You can relieve the pain of a sunburn and minimize peeling by applying a wash cloth soaked in ACV to the area. Don’t worry about the smell it dissipates quickly.
10.Natural deodorant
Lots of people don’t like to use an antiperspirant, so ACV is a great option. ACV absorbs and neutralizes odors. Simply rub a bit in your underarms. The smell will disappear once it dries.

*I do recommend Bragg’s Apple Cider Vinegar, you can find it almost anywhere! It runs about $3 dollars for a 16 ounce bottle. What a bargain!!

**Huge thank you to Heidi Wickstrom for contributing this article.  Heidi is a Fit & Busy mom of 2, who loves learning & sharing healthy, holistic, tips for living a healthy lifestyle.