Friday is Soup, Bread, and Stations of the Cross.

Today is friday during the season of Lent.  What is special about this day?  During the season of Lent Catholics abstain from meat every friday until Easter.  We give this sacrifice up in prayer remembering the Passion of Christ Jesus.  Another wonderful part of friday is the Stations of the Cross. 
Stations of the cross was originated in the 4th century in Jerusalem.  Pilgrims from all over the world visited the Holy land to step in the footsteps of Jesus.  A woman named Egeria made a journal of her trip with other Roman Christians starting at the garden Gethsemane on Holy Thursday, the Thursday before Easter Sunday.  You can read her journal entry and picture.

Stations of the cross is a pilgrimage we can do right here in our homes, gardens, or church.  We walk the steps remembering the scripture, pain, and love of the that Jesus endured.  There are 14 stations during this prayer.
Station 1: Jesus is Condemned to Death.
Station 2: Jesus Bears His Cross
Station 3: Jesus Falls the First Time
Station 4: Jesus meets His Mother
Station 5: Jesus Helped by Simon
Station 6: Jesus and Veronica
Station 7: Jesus Falls the Second Time
Station 8: Jesus Speaks to the Woman
Station 9: Jesus falls for the Third Time
Station 10: Jesus Is Stripped of His Garments
Station 11: Jesus is Nailed to the Cross
Station 12: Jesus Dies on the Cross
Station 13: Jesus is Taken from the Cross
Station 14: Jesus is laid in the Tomb
The stations are hung on the walls 7 on the left and 7 on the right.  Many churches have a garden with stations setup to walk in a more quite setting. 

 "What matters most in the Stations of the Cross is to follow Jesus Christ in his passion and to see ourselves mirrored in him. Whether we know it or not, we bear the imprint of his cross. We are judged unjustly, we fall, we find life's journey hard, we know the mystery of death, and we recoil from it. To face life's dark side in ourselves and in our world, we need images of hope, and Jesus offers images of hope in his passion."- Written by Victor Hoagland, C.P.

Every friday we had a soup and bread dinner with fellow members of our church.  After this wonderful time of fellowship we walk together to the chapel to pray the Stations of the Cross.  We love the mediation time and thoughtful remembrance of the trails Jesus endure for us.

For the Soup dinner we have a variety of  6-7 soups and breads.  You never know what will be there and last week my more picky daughter preferred to not eat any of them.   There was a very delicious variety of bean and vegetable soups.  We took this time to talk about self denial and sacrifices.  We are eating soup because we are giving up are favorite dinners to say I can sacrifices a little too.  That she is experiencing what some children go through who are hungry.  She eventually ate but she was not happy about it.  This week she is helping make a vegetable soup and the pretzel breads for tonight supper. 

Even though the church says that children under the age of 14 do not have to refrain from meat, we do.  There are so many wonderful options for protein that we can still enjoy breakfast, lunch, and dinner without meat.  Breakfast can include cold and hot cereals, yogurts, fruits, and breads.  Lunches can have nuts, seeds, vegetables, fruits, and be creative as you want.  The kids lunch today.

Sunflower seeds, apples and peanut-butter, carrots, cucumber, and pears. 

Free Printable Station Pictures can be found at Turn Back to God website.
Beautiful Outside Stations of the Cross In AZ.
Shrine of St. Joseph - Yarnell, Arizona
Our Lady of the Sierras Shrine Stations of the Cross - Hereford, AZ
Holy Trinity St David Monastery 
Finding a outside Station of the Cross is a wonderful experience.  You can find some in a small garden setting or some that can stretch for a mile. You can go on a nature walk and stop every 5 minutes to say each station.  You do not have to be in a church, this is a time and devotion you can take to walk with God. 

For children
Make a station Project

I absolutely LOVE LOVE "catholicicing.com"  She does a wonderful job celebrating Jesus with kids.  If you have children this is a blog you will enjoy to follow.

Free Printable Stations of the Cross for Children

B12, Are you deficient?

I attended David Rainoshek webinar on B12 yesterday.  I found it very informative, although a little long.  I am going to give you the main points on his discussion.
About 80 percent of the population suffers from a B12 deficiency.  
Some may include:

• Low energy or weakness
• Brain fog or lack of focus
• poor memory
• light headness
• sore tongue and bleeding gums
• mood changes or depression
• neurological difficulties (Alzheimer)
• feeling of numbness or stiffness
• feeling of restless legs
• infertility
• among others

 One thing David mentioned is some of the symptoms of a B12 deficiency can be a mimicker of other problems.  This is why so many suffer from a lack of B12, because they are being treated for other health problems.  He mentions that the blood test usually come back as a false positive for adequate levels.  David Rainoshek recommend using a urine test to see more adequate levels.

One of the reasons so many lack this vitamin is because it is so easy destroyed.  Those with a western diet that use a fair amount of processed foods usually suffer from heartburn and stomach problems.  It is these same stomach problems that destroy the B12.  The hydrochloric acids burns the B12 before it reaches the blood stream, where it needs to arrive before it can be of any use.  Not to mention those that have stressful jobs and homes are losing high amounts of this vitamin. 

B12 is essential for production and regeneration of red blood cells, preventing anemia, prevents eye problems, promotes growth in children, and supporting the nerve cell and signals of the brain.  

Unfortunately the RDA levels for B12 are hard to reach in a normal western diet.  What I found interesting in his points were that Vegans and Vegetarians are in the majority of this lacking B12.  Although, most in the studies that ate meat were showing lower than average amounts of B12 as well.  

So what did David recommend?  You could take B12 injections with your physician, take a supplement that is absorbed into the blood stream under the tongue, or use a new product with patches. 

My thoughts?
I think the injects sounds fast acting but the testing, cost, and office visits will be bothersome.  Not to mention possible infections from bacteria entering from skin upon injections. The capsules are a convenient treatment but he recommended only using "Methcobalament".  This form is the only absorb-able form.  The patches were his favored form of supplementation.  He said you could wear these behind the ear 2 times a week and reach your B12 needs.  

I think everything in moderation.  I have found with increasing natural sources of B12, limiting processed foods, eating some meats from clean sources (no antibiotic or hormones), and stress management B12 will be in balance. 

Food sources include:

• Milk
• eggs
• liver
• fortified Brewer's yeast
• raw wheat germ
• peanuts
• banans
• sunflower seeds
• comfrey leaves
• kelp
• concord grapes
• bee pollen

I know for some a non processed diet is difficult or maybe your life is very stressful and fast paced.  You may want to look for a supplement through patches or lozenges.  Considering how easy this vitamin is destroyed supplementation is a great idea.  David recommend "Vitamin B12 Patches by Healthy Habits".

If you are looking for stress management I love Yoga and Breathing Exercises.   
You can see Deep Breathing, ways not to stress, along with exercise and sleep for ideas on managing stress. 

What are grains and who needs them? Everyone.

These great tasting little beauties are an essential part of healthy eating.  There are many health benefits to grains.  First, grains are seeds taken from grasses and have been used all over the world as a staple in meals.  Today we use a lot of wheat and rice, but we have a great deal of choices like barley, buckwheat, brown rices, wild rices, rye, quinoa, sourghum, oats, and millet.

• reduces heart disease
• reduces hypertension
• reduces type 2 diabetes
• reduces inflammatory disease
• reduces risk of certain cancers
• great source of fiber
• aids in weight management
• and more

The grain is broken up into 3 parts bran, endosperm, and germ.  The bran is the coarse outer layer that protects the inner portion.  It is high in fiber, trace minerals, and vitamin B.  The Endosperm makes up the middle of the grain.  This provides energy for the growth of the plant and is mostly a carbohydrate.  The germ is the core of the grain kernel.  It contains vitamin E and B healthy fats, and antioxidants.   When the grain is used in its complete, complex, state it is most nutritious.   Unfortunately with processing at a peak most of the nutrients are "refine" right out of the food.  The bran and the germ are removed in most processed foods.  Some of their vitamins and minerals may be added back after the milling process, but refined grains still have fewer nutrients and fiber than the whole grain.  Take a look at white and whole wheat bread.  They have about the same calorie count but the wholewheat has significantly more fiber and protein.  The white bread will contain empty calories.  The fiber in the whole wheat will also aid the carbohydrate in a slower release of sugar into the blood stream.  It is always better to eat complex carbohydrates than refined.

In a natural unprocessed form, whole grains contain vitamin E, Vitamin B, iron, and protein.  Grains can be easily stored to last between harvesting.  This would provide a continual food and energy source for people.   I can't help but think about Joseph and how God told him of a great famine was coming.  He instructed the King to store grain for 7 years to get ready for this great famine, Gen 41:49.  The people of Egypt kept from starving because of the food stores.  This grain was unprocessed meaning it still contained all three parts of the grain.  They would crack the grain, ground into flour, and soak.  Man can not live by bread alone but it was used as a major energy source to the workers.  Beer and bread were the staple of the workers diet.  Occasionally they would have a few things like onions, garlic, and dates.
What was in the Beer? Millet, Barely, corn sugar, yeast, and a few herbs.  This beer was considered to be a source of energy, non intoxicating, and one of our first antibiotics.  See a great article on The Medicinal Beer of Ancient Egypt.

If you would like to attempt to make this beer see Beer Recipe here.

9 grain cereal

9 Grain cereal
This is a mixture of 9 grains contains hard wheat, soft wheat, pearly barely, oats groats, corn, millet, flax, rye, and hulled barley.  This array of grain will give you lots of energy and  be filling to the appetite. This cereal would be used to help warm you up and start your day.  Almost like a oatmeal, but with so much more flavor.  We made some today and my kids kept asking for more, recipe was super simple.

5 cups water
1/2 cup of milk
1 cup 9 grain cracked cereal mix
1 cinnamon stick
dash of salt
fruit for top, optional

Bring 5 cups of water to boil and add milk, grains, cereal, and salt.  Simmer for 30-45 minutes string regularly.   Serve with cut fruit of choice or by it self.  Kids loved both ways.

Grains allow us to cook simply with great nutrition.  I found my kids absolutely loved this cereal, and it is more nutritious than 80 percent of cereals on the shelves today.  Meaning this grain cereal has not been altered, it contains all three nutritious parts.  Nothing was added back in to replace nutrients lost.  I will be making this into a bread as well.  See up coming post on grain bread and rolls.

"Live simply so that others can simply live", Mother Teresa 

Project for today

A catholic how to draw step by step.  This is the sacred heart of Jesus.  This can be drawn and they give a color guide as well. 

How far back can we place Almonds, with Moses!

Number 17:8  When Moses went into the tent of the covenant on the next day, the staff of Aaron for the house of Levi had sprouted.  It put forth buds, produced blossoms, and bore ripe almonds.

This was as far back as I could place this very beneficial food.  In Hebrew, almond means "diligence" and happens to be the first tree of the year to flower in Palestine.  The ancient Israelites valued the nuts for food and the oil when pressed.  Along with olive oil, almond oil was used for burning in lamps and ceremonial oils.  Through out Jews customs you will see the almond branches, flowers, and nuts being used.

Christian and Catholic everywhere use this oil even today and understand its importance. Anointing with oil dates back from the Old Testament times.  Today anointing are used  in baptism, confirmation, ordinations, and anointing of the sick.  Depending on Eastern, Western, Roman, or Latin anointing are used in various ways.  Jesus used anointing throughout his ministry after his own baptism.  I found so many uses here that it would be a posting of it self.  I wanted to briefly touch on how important almond oil is in times past and present.
Oils and their uses 

Almond oil was also used in lamps for ceremonially purposes.  The Old Testament Tabernacle used a Gold Lamp-stand.  Under Gods instructions the almond was used in designing the lamp, Leviticus 24: 3-4.
Read more of this here. 

This oil was also used in ancient body perfumes and treatments.  You can read more on how the Egyptians use oils here. 

Nutritionally the almond is a great source of protein, fat, fiber, Vitamin E and B.  It contains minerals of potassium, manganese, magnesium, iron, calcium, selenium, and zinc.  Benefits are energy, protection and conditioning of the skin and hair, antioxidant, lowers cholesterol, and many more.

Almonds are used in many dishes as a substitute for meat and milk.  Vegans, those with a meatless diet, use almonds as just one of many protein sources.  Almond milk is widely used for those Lactose intolerant along with those who want to have a variety of milk source. 

This is just a glimpse of the many wonderful uses for the amazing little nut.  I am going to be including recipes for dishes, skin care, oils, and breads.


Almond Meal Cleanser
1/2 cup almond meal.  (I grind whole almonds until a coarse powder.)
water, milk, or heavy cream

Mix 2 teaspoons of almond meal with just enough liquid to form a paste.  Spread onto moistened face and throat and gently massage for 1 minute.  Rinse with warm water and follow with Almond oil.  I love Aura Glow.  It has a wonderful sent and I use it as a base oil.

Ancient Skin Softer with Almond Oil- From "Herbs of the Bible" by James A Duke  Ph.D.
1/4 cup of almond oil
1/4 cup aloe vera gel
1 tbsp rose hip seed oil
2 tsp vitamin C powder, you can grind this from tablets as well.
5 soft gel s of 400IU vitamin E (squeeze out)
8-10 soft gels of 1,000 milligrams evening primrose (squeeze out)
 8 soft gels of 10,000 IU of vitamin A and D (squeeze out)

Add and store in a air tight container.  Keep refrigerated or cool place. 

Almond Milk
1/2 cup raw almonds
2 cups water

Place almonds in blender and grind to a fine powder.  Add 1 cup of water and blend.  Add additional cup of water and blend until smooth milk.  You could add rice syrup to sweeten if needed.  
For those wanting a whiter and smoother milk, you can blanch the almonds the night before.  Place almonds in 1 cup of boiled water and soak until skins easily slip off.  Then use almonds in above recipe.

Read more about benefits and reasons people drink it here. 

Almond Loaf
2 cups finely ground blanched almonds
2 cups water
1 bunch of green onions, chopped
1/2 cup chopped celery
2 tsp chicken-like seasoning
1/4 tsp thyme
1 tsp basil
1/2 cup chopped parsley
2 cups bread crumbs
salt to taste

Saute onions and celery until tender.  Blend almonds until very fine.  Combine all ingredients and place in a casserole dish.  Bake for 1 hour at 350.

Project for today.  

Make a offering gift.  We received an already made one from church to send to a local Mission.  You can make your own out of Foam.  Cut a cross out of Purple foam and then make 40 cuts through out the cross to hold a coin for each day.  Easter weekend you can take your offering to a local mission, shelter, or offering plate. 
See Pinterest board for Purple Cross Instructions and picture.

Recipe for today, Lentil-Rice stew

Lentil- Rice Stew

5 cups water
1 cup of Lentil of choice
1/2 cup brown rice
1 cup chopped celery tops
1 med onion, chopped
2 cup potatoes, cubed
2 cups carrots, sliced
1/4 cup parsely, chopped
salt and pepper to taste

In a large pot add water, lentils and rice.  Bring to a boil and then simmer Lentils and brown rice until nearly cooked.  Add in the remainder ingredients.  Cook over medium heat until vegetable are tender.  I also like to add a 1/2 tsp if dried oregano, this is up to you while vegetable are softening you can taste and see.  We love oregano in this house and is very good for you.  It will be in one of the post next week.

Project for today.                

Thanksgiving Jar and/or Count your Blessings.  This is a time to be thankful for all our family, friends, faith, and health.  Chose a jar in the house to collect beans and lentils in.  Every time someone in the house does something nice for someone else, add a bean or lentil. You can also add beans for Blessing, be creative.   At the end of Lent, or Easter weekend, we will make up a stew of good deeds that will taste oh so good!   Let us watch the jar fill up and then we will fill up our belly's.  See a pretty way to decor your Good Deeds Jar or Blessing Jar here.
If you would like a invite to Pinterest, I would be happy to send you one.  Just leave your email in comments or send me a email asking for Invite.  I will be posting lots of crafts and recipes from here.

The history of the Pretzel and recipe.

I was really excited about the information I found over the last two days.  I think it is very interesting to see how much our food has changed over the years.  Our Lent practices now are to refrain from meat on fasting days and every Friday during Lent.  At one time the practice was to not eat all animal products, including milk, butter, and eggs.  This dates back to the Roman Christians in the fourth century!  This started the custom and practice of Fat Tuesday also know as Strove Tuesday.  The week before Lent you would find every house using their butter, eggs, meats, and creams making dishes so the items do not go to waste.  Fat Tuesday or Marti-gra started as a celebration to finishing off all the rich and fatty dishes to start a season of self denial and cleansing of the Spirit and body.  During the weeks of Lent this would mean a lot of oat cakes along with wheat, peas, potatoes, and beans which were a staple food.  Countries that were surrounded by water, Ireland and Italy, used plenty of seafood  including salmon, scallops, lobster, mussels, and oysters to make hearty stews and soups.
Going back to Strove Tuesday I found a wonderful article on the Pancake and  it's use on this day.  Also, the history of the cross buns and pretzel.   You can read this wonderful article here.  During Lent they would still make breads, but with water, flour, and salt.  To remind themselves that Lent was a time of prayer they would make the bread to look like arms crossed in prayer, the pretzel!  The early Roman Christian called this bracallae meaning "little arms".  Later, the monks introduced the bread to northern countries.  The Germanic people used the word bretzel from the Roman bracellea, then calling it pretzel. 

Mixing the ingredients and then Kneading dough.

Rolling out the dough to make form the pretzel.

Lay roll out like a smile and then bring up sides to crossover.

Once crossover then bring ends down and pinch to bottom. 

Pretzel Recipe

1 packet of dry yeast

1 1/2 cups warm water

1 tsp salt

1 tsp sugar

4 cups whole wheat flour

In a mixing bowl place dry yeast and add warm water.  Stir until yeast is dissolved.  Add salt and sugar to bowl and stir.  Then add flour and beat egg.   Knead dough until combined and then separate in half.  I separated into balls until no more than 2 inches wide.  Then take each ball and roll out until you form a line.  (See captions and picture above for forming the pretzel.)  Lay roll out like a smile and then bring up sides to crossover.  Once crossover then bring ends down and pinch to bottom. Bake in oven at 425 for 12 minutes. 

If you would like to make a cute card to go with pretzels for friends or family see Catholic Icing for fun Printable!

What is for dinner tonight?
Garden Salad, Talapia,  Acorn squash soup, and our Pretzels

See A Sweet chief for the recipe I am using.  I have made this before and It taste amazing!


Project for today.  See Pinterest Board for ideas, recipes and crafts!

What is Lent?

In short, Lent is the Liturgical year from Ash Wednesday through Easter Sunday.  This season is observed by many religions such as Eastern Orthodox, Roman Catholic, Oriental Orthodox, Methodist, Anglicans, Presbyterians, and Baptist, among others.  This is usually a time of preparation of Holy Week.  Ash Wednesday starts the 40 days of preparation through pray, penance, repentance, observation, self denial, and alms-giving.

It is customary for people to give-up something for Lent, a self-denial or sacrifice.  It varies from person to person or some may take on more during this preparation time to bring themselves closer to God. 
I am taking this time during the 40 days to give you  health information, history, and recipes.

Ash Wendesday
This is day one of Lent and it is a day of fasting and prayer.  Usually the person will fast for two of their meals and have a normal meal for the third.  The meals given up are a representation of the sacrifices done for them through Jesus physical sacrifice.  This physical sacrifice in fasting also helps us to better understand and experience the sufferings and hardships of many who are oppressed by hunger, poverty, and/or separation.  It brings an understanding of those in need and the suffering and Passion of Christ Jesus.

One of my favorite quotes come from Father Slavko Barbaric, "Through fasting our hearts become pure.  We find it easier to see what we have, what we need, and what we don't need".

Fasting is not just about self denial.  It is a big part, but it is very helpful to the body as well.   Over time our bodies build up toxins as a result of of chemicals in foods, water, pollutants in the air, and other means.  The body then tries to rid itself of these toxins and releases them from the tissues.  The toxins get released into the bloodstream and we experience effects such as erratic emotions, low energy, and more.  We feel symptoms of diarrhea, headaches, depression, unable to focus, and irritability just to name a few.  One of the fastest and safest ways to clean out these toxins is during a Fast.  Fasting has always been a natural recommendation for illness to allow the body rest and recover.  While fasting can help with illness, it is very beneficial to do on a regualr basis to allow the digestive origins a rest. 

What happens when we fast?

1. The toxins continue to release while the toxins coming into the body are reduced. 
2. Energy usually used for digestion is channeled to the immune function, cellular growth, and elimination   process. Inflammation is reduced throughout the body.  
3. Tissue oxygenation is increased due to fewer fats and white blood cells can be moved around more freely.
4. Fat-stored chemicals that you find in pesticides and herbicides are released as well.
5. As toxins release and are eliminated from the body we experience a clarity of mind and body.  

 In short, Fasting speeds up healing time and allows the liver, kidneys, and colon to rest.
 That sounds like a nice benefit to me. I bet next time you miss a meal you will be think a bit more positive about it. 

My menu for today.  I will be drinking water all day.  This is a great chance to really replenish my body with this much needed resource.  Our bodies are 2/3 water and we tend to deny it this resource in exchange for coffee, soda, juices and such.  I will be spending my morning meal in prayer and reading. (I am curious as to the traditional Lental meals that where practiced hundreds of years ago.) 
For lunch I am having a vegetable salad and side of fruit.  This is my meal for the day.  I will be giving up Breakfast and Dinner for my mind, spirit, and body to cleanse.  I will take the time to allow my body to heal, my spirit to be refreshed, and mind to focus on what I truly need and what I can do without. 

I hope that through this 40 days you will be enlightened to the history and understanding of this wonderful event.  I can not think of a better time in all the year to cleanse our mind, body, and spirit than Lent.  

Mixed bean Greek Salad!

Serves 4
1 cup cooked Garbonzo beans
1 cup cooked red Kidney beans
2 sprigs green onion, chopped
1 vine tomato, chopped
1/2 medium cucumber, chopped
4 tbsp Greek Vinaigrette
Green Leaf Lettuce, Shredded

In mixing bowl add all ingredients together and mix with dressing.  Over a bed of green leaf lettuce add the mixed bean salad.  Absolutely delicious.
Calories 231, Carbohydrates 35, Fat 7, Protein 9.


For Roman Catholics we also have a special Mass of distributing the ashes.  You can read more about it here. Ash Wednesday

Fun Projects
I have a few posted on my Pinterest Board and will be adding more through out 40 days.    Kelley-Lent/Eastern Board
Color Pages for Ash Wednsday
Additional Family fun Projects

Did you make New Years resolutions?

It is a new year and with that we all have our resolutions.  Each may be different from getting more organized, losing weight, or/and enrichment.  One thing about New Years resolutions are that they start with good intentions.  What happens is we do not get the support we need or lose that drive to change.  If you are looking to change some of your eating habits than I am happy to share some links with you.  When changing any routines or habits, it is best to make them realistic and gradual.
Nourishing Thoughts is helping to give you gradual steps in changing your family nutrition, this week is Snacks.  You can take a pledge to change and they are giving tips, tools, recipes, and more to help you with your goals, see Take Healthy Steps.
Also see Healthy snacks for children to get some snack ideas for you and the kids.

Sometimes when changing habits we naturally think negative towards the change.  Something I did for my kids was change the presentation at meals.  I picked up some new kids plates so they were excited, and took a little extra step in the assembly of food at meals.  Check out Lunch bots  on facebook or LunchBots gallery page  for cute ideas. You might be thinking I don't have time to cut and make meals like these, but start small and just be creative.  You would be surprised how a normal lunch can be improved just by the addition of a few items.  

What are your kids eating for Lunch?

I cannot believe summer is almost over and my little ones are heading off to school again. I want to let you know a few facts about our children and their nutrition. If you were looking to change their health now is the time. The American Dietetics Association reported that half of all children from ages 2 -18 years eat less than one serving of fruit per day.

This summer we had lunch at the kid’s cafeteria to get a felling of the nutrition at the school. The school has to feed many children and has to make it on a budget. We had a few lunches so I could see and taste the difference between the meals. Each meal I calculated to be between 2500-3000+ calories just for lunch. The meals varied between chicken, beef, and pastas. I could taste and see they used white flours and most items where fried. There was heavy sauces and canned foods. Now, I will say it is a great service to have food provided at the school for some individuals. I only wish they would get on board with nutrition today and not use hydrogenated oils, heavily processed foods, white flours, and sugar. Most of all I wish we could get fresh fruit and veggies. Now if they are not getting these nutritional dense foods at school where can they get them? From Mom or Dad.

Of course the best way to make sure they are getting a balanced diet is to pack the lunches yourself. This can be tricky at times, where kids can trade or throw away their food. I am not discouraging you, just preparing for picky eaters. Ask your kids what they are wanting in their lunch and make some healthy substitutes. Have them help you plan the meals so they have involvement and feel it is their lunch. You will have less rebellion when they understand.

So where do you start?
1. At home during dinners start with a few small portions of new items to see how they like it and ask if they would like it in their lunches. When they try something new in a smaller portion it is not overwhelming and gives them a chance to decide in a comfortable environment. Trying something new that does not agree with them will cause rebellion to home lunches.

2. Take your child shopping, let them pick out their fruits and vegetables, along with picking out a NEW item for the week. We are stimulated by the eyes with colors and textures. When they take ownership they tend to like items just because. If they do not like something the first time, do not get upset or quit. Try it in combination with other things, or make it differently, it may be a hit the second time around.

3. Allow your child or teen to help you cook dinner and lunches. When they feel accomplishment in creating something tasteful, they want to try more.

4. We mentioned making a menu together. Remind them it is a 3 or 4 day rotation. This allows for a diversity of nutrients while also reducing the chance of creating allergic reactions of foods. (Peanut butter, Turkey, Roast beef, chicken salad). This keeps things from getting stagnant and boring.

5. It can be very tempting to throw in junk foods every now and then. Try not to, you are making habits for life.

6. Get creative. This is the most important. I use wraps, large lettuce leaves, pitas, and breads. If it is always a sandwich is may not be as appetizing.

7. Be an example! This maybe hard at times but what better way to teach your children eating habits than with your nutritional diet. If your not doing it than they will not either.

Here is a few examples of great meals.

Breakfast: Yogurt, granola, Kashi (high fiber cereal lots of great tasting cereals), fruit, eggs (hard, poaches, omelets, scrambled), oatmeal, veggies omelets, mixed fruit, burros.

Lunches: sandwiches, mixed veggies, burros, chicken strips ( non fried), yogurt, beans and rice, stir fry's, fruits, wraps. Low-fat cheese sticks.

You get the idea. If your children does not like to eat vegetables, give them some dips to get use to the flavors of raw veggies. Ranch, hummus, yogurt and peanut butter dip, and more. Other great items to include are seeds, nuts, dried fruits (limited), crackers, rice cakes and brown rice. This is fun and gets them working towards healthy habits.

Also, remember to look on labels for ingredients. If any of the many names for sugar is listed in the first three ingredients, Move On! Stay away from enriched products of any flour. Even though it may not list enriched on package, look for it in the ingredients. Look for labels that say non-hydrogenated oil, too. This will reduce the chance of heart problems, and yes about 1 in 5 teens are now having cholesterol issues. Your deli meats should list no nitrates. Hormel is one of the companies you can find in most groceries that carry little preservatives. If you can get a organic no - preservatives lean meat that great!

Antioxidants rich foods are those of bright colors like orange, purple, blues, greens, and reds. These super foods reduce inflammation, reduce free radicals that break down tissue, and boast the immune system.

Have a Blessed and Healthy Day!

Thyroid Dysfunction

With depression, anxiety, heart problems, and weight being large issues here in the United States, more people are wondering about their thyroid function. Your thyroid can play a large roll in your health.


The thyroid glad is responsible for many functions.
• regulates our metabolic rate
• protein metabolism in cells
• glucose absorption
• absorption of nutrients in the intestinal tract
• controls children's growth rate
• affects adult metabolic repair
• the balance of heat and energy in cells
• increases oxygen consumption
• also affect heart rate, central nervous system, muscle function, quality of sleep, and even respiration.

When these many different areas are slowed or sped up you can have a imbalance causing symptoms of varying degrees.
• digestive disorders, weight problems
• poor thinking and memory loss
• fatigue, non restful mornings, insomnia
• depression and lowered sex drive
• nervousness, anxiety, chest pains, panic attaches
• heart irregularities

While you may be experiencing some of these symptoms it does not mean that your thyroid is dysfunctional. It means its time to talk to a physician and see if it is your thyroid. While testing can be expensive, and often does not show unless the problem is sever, you can test yourself to see if there is a issue.

This technique is the Basal Temperature Study. Reading your temperature upon waking from under the arm, while show you if your temperature is running high, low, or just with normal ranges. Readings from 97.4-98.2 are considered normal values. Temperatures over 98.2 are indication of Hyperthyroidism. Temperatures under 97.4 will concern for hypothyroidism.

How to take the test at home.

Step 1
Before bed, shake down the mercury, basal, thermometer and have laying by a near by chair or table. You want the reading to be at least 96 degrees.

Step 2
Upon waking, and still in bed, place the thermometer under your armpit and hold arm down as to make sure the thermometer will not slip. Be sure there is no cloths touching the thermometer and you are not laying under a blanket as this will increase the temperatures and not a accurate reading.

Step 3
Hold thermometer under armpit for 10 minutes, while still sitting in bed, your not up and moving around as this increases body temperatures. After the 10 minutes record your time on a nearby sheet of paper.

Step 4
You will be recording your waking temperatures for 14 days straight. Note if you have a menstrual cycles and any symptoms of illnesses.

If your temperatures are below 97.4 degrees you may want to talk with your physician about supplements that can balance your thyroid. There are also methods of thyroid support that can be helped through your diet and lifestyles. You can email me for suggestions to help or questions.

Have a Blessed and Healthy day