What can Honey do for you?

With the chilly weather and the winter colds, honey can be a great option to help soothe a scratchy throat and also to build your immune system.

If you are heading to workout, have some honey. It helps control blood sugar which keeps you performing at an optimal level in your workout routine.

 If you are looking for an antioxidant boost, add a little honey to your tea, or mix it with peanut butter to sweeten the flavor. 

If you are battling high cholesterol, replace sugar with honey and it may help to lower the bad cholesterol.

If you want to improve your G.I. Health, add honey to increase the immune-boosting bacteria. Keep this in mind if you have to take an antibiotic. Yogurt is a great source of probiotics. Add a little honey on top to build a healthy intestinal track.

As always, try to buy honey from your local area!

Vitamin D: Time to think about it

Essential to our diet. Why? It isn’t found in most foods with only a few exceptions such as salmon and mackerel.  Furthermore, it’s known as a fundamental life-giving hormone because  it’s naturally derived from sunshine!

As the days grow shorter, now is time to think about increasing your intake of Vitamin D. Especially if you live in the colder climates, it’s important to be mindful of the amount of Vitamin D you are taking in. As winter approaches, we are wearing long sleeves and indoors. This greatly decreases the amount of Vitamin D that we receive through the sun, so it’s necessary to add a supplement. While many cereals and other packaged foods are fortified with vitamins and minerals, it may not be enough to prevent specific illnesses.

Vitamin D can aid in the prevention of Heart Disease, Multiple Sclerosis, High Blood Pressure, Influenza and Depression to name just a few. Keep in mind as the sunlight per day decreases, our moods can be affected. In an effort to keep smiling and stay healthy, grab a bottle of Vitamin D3 on your next shopping trip. Each bottle of may vary in regards to potency, but many physicians recommend no more than 10,000IU’s per day. It is a fat soluble vitamin, and it is enriched in many of the food we eat, so don’t overdo it! If you are taking more than the recommended dosage, you should consult your physician. 

A little taste of fall

Fall is the best time to enjoy apples- A great source of vitamins and minerals along with soluble fiber.  The most delicious types of apples for late season are Fugi and Pink Lady. While you might see many varieties at the grocery store year round, these apples are in season now and very sweet. They are perfect for applesauce, pies, and salads.

If you want something sweet and satisfying, try making homemade applesauce. I found an easy crockpot recipe which will have your house smelling like the autumn season and taste delicious as dessert.

This could be fun to make with your children, or it could be a healthy option that you might practice cooking!

Crock Pot Applesauce

-10 large fugi or lady pink apples. Be sure to peel, core & slice or cut in chunks.
-1/2 cup water
-1 teaspoon cinnamon ( I like to add a little more)
-1/2 to 1 cup sugar or truvia. (be certain to adjust the sweetener. You will add much less of a sweetener than actual sugar- check the package)

Put all ingredients into crockpot. It should be about 3/4 full. Put on the cover and cook on low 8 to 10 hours or high 3 to 4 hours.

Enjoy!

Two weeks till Halloween...

You might have already bought your Halloween candy and find yourself slipping your hand in and just grabbing one or two here or there. Don’t be too hard on yourself for indulging a little, but be mindful of how much you’re eating. Take the time to enjoy and savor it. Then, think about healthier sweet options to incorporate into your diet throughout the fall season.

Try this salad:

Baby Arugula with sliced pears, tossed with a pinch of sea salt and fresh ground pepper. Add crumbled feta and drizzle with a homemade vinaigrette. Start with Extra Virgin Olive Oil, a teaspoon of honey and just enough balsamic. Whisk together before adding to the salad.

This salad pairs nicely with dinner. You can add chicken or shrimp to make it a meal.  The arugula gives it a nutty flavor combined with the sweetness of the pear will help you resist your candy cravings!

September: National Childhood Obesity Awareness Month

Over the past few decades, childhood obesity has increased to epidemic proportions. More than 23 million children and teenagers are obese or overweight, which is roughly one child in every three.  That said, children are more likely to suffer from heart disease, type 2 diabetes, stroke and several types of cancer as adults. Some estimate the financial impact is a $14 billion per year in direct health care costs alone not to mention the psychosocial consequences which may hinder these kids academically and socially.

Numerous organizations in the U.S. are dedicated to solving the problem of childhood obesity. In observance of National Childhood Obesity Awareness Month, Parents, health care providers, educators, civic leaders and organizations have created programs and activities to promote healthy eating and physical activity. The effort begins at home. Parents have enormous influence over their children’s lifestyles by the example they set and the decisions they make. By modeling healthy eating and physically active lifestyles, we can set our children on the road to a lifetime of good habits.

The fight against childhood obesity gains momentum in September as children begin a new school year and start new habits, which the results can last their lifetime. All children deserve a healthy start in life and it’s our responsibility to make that possible. Learn more at www.HealthierKidsBrighterFutures

Not so boring salad...I promise!

Start with your greens- Steer clear of iceberg because it doesn’t contain any nutritional value. Try spinach, arugula or another leafy green. Then add in some colorful veggies. Toss in whatever is fresh and try to add a variety of colors.  Today I added grape tomatoes and beets. Then, select your protein- chicken, shrimp, tofu or beans- Garbanzo, endamame, black beans or navy beans are all delicious and help to vary the flavor of the salad. For an extra kick you can add in some nuts- Depending on what you added for the veggies and protein, you can add in fruit such as granny smith apples, pears, or oranges. Add in a nut- sesame seeds, pecans, walnuts, or sliced almonds.  Nuts will add a little extra protein. Try not to overload with them! Finally, top it off with a little cheese. Feta or a light blue cheese work well. If you prefer a softer cheese, goat cheeses is delicious but just watch your portion size. 

Lastly, beware of a common pitfall to a healthy salad. It’s the dressing! Go with a vinegar based dressing. Try balsamic or you can doctor up your salad without dressing and add fresh cracked pepper and seasonings. You’ve put in a ton of flavorful options which will keep your taste buds happy and eliminate your hunger.

Healthy Kids

I have discovered a wonderful website which I wanted to share with all- actionforhealthykids.org.

I recently signed up for their newsletter because I'm concerned about the nutrition and exercise our nation's children. In their most recent newsletter, I found one article in particular shocking and helpful. Check out: Raising a Healthier Generation-

http://www.actionforhealthykids.org/assets/pdfs/childrens-health-and.pdf

I was reading the article, The state of children's health by Dr. Reginald Washington, and he states in his first paragraph that childhood obesity has tripled in the past three decades. This statement clearly reflects how things have changed and why it's crucial for adults to be role-models for our children.

As a former teacher, I strongly support physical education classes. Unfortunately the budget cuts have resulted in more class time and less "moving" time. We tend to blame ADHD for the root of the "fidgety" student, but it's important for us to consider the amount of physical activity that students currently receive on a daily basis. Now that summer is here, get them outdoors and moving! It doesn't need to be an organized activity however that might be a good place to start.