Healthy Food Swaps

Sometimes it's just best to make some healthy changes rather than cut out your favorite meals all together. 

White rice -------- quinoa, brown rice

Bread crumbs -------- rolled oats

Chocolate chips -------- cocoa powder

White flour-------- whole wheat flour, almond flour, coconut flour

Mashed potato -------- mashed cauliflower 

Flour tortillas -------- corn tortillas

Sour cream -------- Greek yogurt

Mayonnaise -------- mashed avocado

French fries -------- sweet potato fries

White pasta -------- whole wheat pasta 

Sliced bread -------- pita bread, whole wheat wraps 

Spaghetti -------- spaghetti squash

Table salt -------- iodized sea salt

Cow milk -------- almond milk, coconut milk, soy milk

Soda -------- WATER with lemon

Milk chocolate -------- dark chocolate (natural 80% + cocoa) 

Pancake syrup -------- real maple syrup, honey

Ice cream --------- frozen yogurt, Greek frozen yogurt

Butter -------- coconut oil, fruit purée, honey 

Salad croutons -------- nuts, seeds

Corn syrup -------- agave nectar 

Pizza dough -------- cauliflower crust

Ground beef -------- ground turkey 

Salad dressing -------- oil, vinegar

Coffee -------- black tea, white tea, green tea 

Did I miss any??? 

Spinach chips

What you need:

1 large baking sheet

Parchment paper

Large bowl with a lid

1 large fresh bundle of spinach

2 Tbsp olive oil

1/2 tsp sea salt 

1/2 tsp any flavor spices you might like

Preheat the oven to 350 degrees. 

Cut all the stems off the spinach. 

Wash all spinach and make sure it's patted dry and place in the large bowl. 

Drizzle oil over all spinach, sprinkle all seasoning over all spinach, and place the lid on the bowl and shake around for 30 seconds. 

Line baking sheet parchment paper (I was out so, I used aluminum foil which made this a lot harder to remove spinach after it was cooked). Place spinach in baking sheet being careful not to touch so they won't stick together once cooked. 

Bake for 8-10 minutes (depending on leaf sizes you use and your oven). My leaves were big so I used all 10 minutes. Start watching them around 6-7 minutes. 

Remove from the oven and let cool for 1 min. Then, removed from baking sheet. WARNING: the are paper tissue thin...they might break easily, but be careful and use a small knife to lift off the pan easier. (Again, I used aluminum foil which makes it harder).  

They don't look appetizing, but they really are. My teenager ate a whole plate. 

10 things I want my daughter to know today!

So....I had the worst dream of my life last night and it has me thinking. It was about me losing my little girl to Jesus and telling myself the whole time "did I tell her everything I wanted to when she was here?" "did I give her enough love?" "could I have done something to save her?"....yes, this was a dream, but it must mean something. Maybe I haven't told you all the things you need to know that I should have told you a long time ago. Today I decided to take a time out and compile a list of things I think you need to hear from your mother. As you know, I did not have a mother who told me these things, but I don't want to be that mother.

1. Friendship and popularity are not created equal:
I know you want to be accepted by all, who doesn't? Choose your friends wisely. Create a mental list of what you'd expect a friend to be and how you want to be treated. Now go find people like that! It's much better to only have 5 great friends than it is to have 20 friends who know nothing about you or hold any of the qualities you possess. Yes, I will get to know all your friends and their parents, I will have my opinion, but this is because I care about you and don't want to see you hurt.

2. Believe in your hopes, dreams and aspirations:
I believe in you 100%. I am your #1 fan. I will cheer you on and get you where you need/want to be, but you must believe in yourself first. You really can be anything you want to be as long as you put forth the effort and determination. I will support all your dreams!

3. You are not me, nor do I want you to be:
Yes, we are alike in so many ways, but you are your own person. I'll always be here for you no matter what. I want you to know it's okay to be your own person with your own beliefs and thoughts. This will make you stronger.

4. You are so beautiful:
I know I tell you this over and over and over. I remember when you were a baby and just the most beautiful little person to me. Now you are becoming a beautiful young woman and you are still the most beautiful little person to me. But not just for your outer beauty, but you have such amazing inner beauty. Don't let anyone steal that away from you. Let you inner/outer beauty shine!

5. I value your opinion and so do others:
You are old enough to have a point of view and though sometimes we may not see eye to eye on that view...I still need to hear it. Those who love you will not judge you. Don't shy away from expressing yourself because it's what helps you grow.

6. Share your passion with the world:
Whether you like to play with dolls, draw pictures, sleep with a stuffy or listen to music someone else doesn't like...who cares. Anyone who teases you for doing what you love, is not a true friend. Thrive on your passions because without them, you have nothing.

7. You love us, but it's not your job to keep us happy:
Not me, not daddy and not your friends. You are the only person you need to make happy. Be yourself.

8. It doesn't mean it's about you:
What I mean by this is that when people act in a way that hurts you, makes you feel insecure or betrays your trust...it's most certainly not about you. It's about them. When people feel bad about themselves on the inside, they can portray that in their behaviors towards you. It helps to remember that most people are dealing with their own demons and don't mean to hurt you, but it does happen. Just move on!

9. I am trying my best with what I was given:
I know I'm inpatient, I upset easily, get frustrated and sad and it may feel like you disappoint me, but the truth is...you're my greatest accomplishment. You make me so proud to be your mom. I wasn't given the tools I needed to know how to raise a child nor was I given a handbook, but I am learning as we both grow. I will always do what I feel is in the best interest for you. Just know that I love you and the rest will all fall into place.

10. HAVE FUN:
This one is pretty self explanatory. You have 1 life to live and it's short, so make the best of it. I know that sounds pretty cliché, but every moment counts. Have fun, eat good food, exercise, be with great friends, love your mom and dad and most importantly BE HAPPY.

Kale Chips

What you need:

Large bundle of fresh kale

Colander 

Aluminum foil

Large baking sheet

Large bowl with a lid

2 Tbsp olive oil 

2 tsp sesame seeds

1/2 tsp garlic powder

1/2 tsp sea salt 

Preheat oven to 325 degrees. Line large baking sheet with aluminum foil. 

Cut kale leaves off the stems (see pic). Wash kale thoroughly in colander with cold water, pat dry with paper towels and put kale into large bowl. Drizzle all the kale with olive oil, sprinkle dry spices over kale, put the lid on the bowl and shake it up. Place kale on baking sheet and bake for 15 minutes (more/less as needed). Chips are done when crispy/brittle. 

Sweet and Salty Roasted Chickpeas

What you need: (basics)

2 small bowls 

Aluminum foil

2 baking sheets

(Salty) needs:

15 oz can chickpeas

1/2 tsp garlic powder

1/4 tsp cumin

1/4 tsp black pepper

1/4 tsp sea salt

2 Tbsp olive oil

(Sweet) needs: 

15 oz can chickpeas

3 Tbsp clover honey

1 tsp cinnamon

Preheat the oven to 400 degrees. Mix your "sweet" with chickpeas in one bowl. Mix your "salty" with chickpeas in the other bowl. Line baking sheets with aluminum foil. Spread chickpeas on each pan evenly (sweet on one, salty on the other). Place in the oven and bake for 30 minutes (more/less if needed). You can tell when they are cooked when crispy all the way through. Cool for 10 minutes and enjoy. 

Do you journal? What's your flavor?

Journals...if you called it a diary would it be less cool??? NOT AT ALL! 

A journal is a great place to our your thoughts, secrets, wishes and feelings. 

It's mainly private but you can choose to share it if you want. Only if you want! 

They are great to look back on and laugh, cry and just see where you were in life at that point in time. Its like a time capsule for your thoughts. 

You don't have to be a good writer or write neatly. 

There are several different kinds of journals/journaling. 

1. Absolutely Creative Journal: poems, doodles, ideas, sketches, made up languages, collages and art work. 

2. "Get the bad juju out" journal: aka therapeutic journaling.  Pour out all if your insecurities, fears and hatred. Then you are left with great thoughts inside of you. 

3. Gratitude Journal: write what you have to be grateful for. If you do this during tough times, its enjoyable and makes you feel more grateful. 

4. Decompression Journal: by writing down your days events, you can process through them and gain perspective into your days. 

You can combine all these journals into one big journal. 

Make time to write and remember you don't have to write every day. It's not meant to be a chore. It's meant to be fun, detoxing and creative. 

Encourage your friends and family to journal too.  

Anxiety and a new school year are here

A new school year is about to start. Did you know that anxiety issues are the most common mental health disorder in children and teens? 

There's 18 million children and teens who suffer with anxiety. Most other children and teens are undisguised or don't reach out for help. 

Beginning a new school year can trigger or worsen anxiety in stressed out children and teens. This is due to emotional, social and educational challenges. 

Summer is like a safe haven for children and teens with anxiety because its a break from the stress. 

What are you doing to help prepare you and your children for the new school year? 

What grade is your child/children in? 

What challenges do you think your child may face this year?

Taco Time

Make Tacos for the kids: 

2 lbs 97% lean beef browned

Taco seasoning (I made my own with cumin, chili powder and crushed red pepper which has no added salt like supermarket brands) 

Soft taco/fajita wraps 6"(wheat is better) 

Lettuce shredded

Diced tomatoes

Sour cream (Greek yogurt if your doing this healthier) 

               ENJOY

It's the little things...

It really is the little things in life that can make you happy. 

The farmers markets are amazing. I wish I could go more and probably should make an effort to do so! Much cheaper than the supermarkets and fresh. 

What's that little thing in your life that makes you happy??? 

What makes a good friend?

What kind of qualities do you look for in a friend? How do you know when someone is a good friend or not? 

Here are some qualities you should look for (of course, everyone has their own qualities they look for): 

Someone you respect and whom will respect you in return

Trustworthy

Someone who sticks by your side in good times and bad times. (when the going gets tough, the tough shouldn't get going) 

Selfless, not selfish

Non-judgemental 

Has other friends and appreciates that you have other friends as well

Supportive of you and your goals 

Honest

Good listener

Thoughtful 

Any others I may have forgotten??? Fill me in. 

Eat your placenta? Whhhhaaaatttt?

https://www.facebook.com/HealthAndWellnessPleaseAndThankYou/posts/546782795386165:0

So, I shall post my response Monday on my thoughts to my fb page but as for blogging....well....this makes me want to barf just looking at it.

I know it grew inside you, your babies little home for 9 months, maybe it has nutritional benefit or maybe not.  C'mon though. Look at it. 

This is the latest fad. Eating your babies placenta. But is that just what it is, a fad?  

What's your thoughts??? Either way. I'm not judging, but you won't catch me eating one. 

Body Pledge

https://www.facebook.com/HealthAndWellnessPleaseAndThankYou/posts/546784842052627:0

Check out my body image pledge topic. I am going to recite this pledge daily until its all I know. Enough of the negative self talk! Who with me? 

Lets Go On A Scavenger Hunt

Nothing's better than taking a walk with your kids and enjoying nature. But are they truly engaged in their surroundings? Here's a scavenger hunt list just for those times. 

What you'll need:

Scavenger List

Clipboard

Pen/Pencil/Crayon/Marker (your choice)

30 Day Blog Challenge...Day 30...why do you blog

YAY...the last day of this challenge! 

I blog because its something I've never done, I don't know how to do it (the right way) and because I hope maybe one person in the world can learn something from me while I learn something from them. 

I hope to make the rest if my blogging WAY more interesting than it has been. Tomorrow's a new day. 

30 Day Blog Challenge...Day 29...goals for the next 30 days

Ahhhh 2nd to last day about blog challenges. 

So, my goals for the next 30 days??? 

1. Do more things on my summer bucket list...already have a few to check off. 

2. Blog about real things that are relatable to my blog...that I love. Feel like I wasted the last 30 days on things not soooooo, ummmm ... Me! 

3. Prepare for vacation. 

4. Prepare my daughter for 8th grade. 

5. Work out MORE...I have been laxing on this. 

6. Enjoy the great outdoors if this rainy weather ever stops...summer is flying by and it's been rain rain rain. 

7. Learn some new things. 

8. Have fun and relax. 

30 Day Blog Challenge...Day 28...what's in your make up bag

Sad news......I do not own a make up bag! 

I only use mascara and very little eye shadow. Other than this, I go all natural! 

What's in your bag? 

30 Day Blog Challenge...Day 27...what kind of person attracts you

Needy people! Crazy people (LOL) feels like that some days. 

Fun, caring, compassionate people. 

Maybe because I'm caring and compassionate and think I can fix problems. 

30 Day Blog Challenge...Day 26...someone who fascinates you and why

        EDDIE VEDDER

Born Edward Louis Severson III

December 23, 1964 in Elvanston Illinois

Lead vocals of Pearl Jam and solo artist

Sings alternative rock, folk rock, grunge and hard rock

Plays guitar, ukulele, accordion, mandolin, bass guitar and drums

#7 on list of Best Lead Singers of All Time

Released 9 CDs with Pearl Jam from 1991-2009 (has released solo CDs as well)

Into The Wild DVD movie released 2007 with amazing solo songs 

EDDIE VEDDER fascinates me with his voice. It puts me in a trance. He has such talent. THE BEST! 

30 Day Blog Challenge...Day 25...what's your favorite movie and what's it about?

           Little Nicky 

I can never get enough of Adam Sandler's movies, but this is my favorite of his thus far. 

Okay, so it came out in November of 2000 and I think I first got to see it in 2002 while I was babysitting my BFF kids. They were like "oh you'll love this movie lets watch it" I hesitated because to be honest, it looked stupid, but never judge a book (or movie in this case) by its cover! 

Nicky is one of the 3 dons of satan. He's into heavy metal music and rocking out in his room. When satan, his father, tells the 3 sons he's not going to retire, Nicky's 2 brothers Adrain and Cassius decide to rule earth by escaping the gates of hell through the gatekeeper, Nipples. As a result the gate freezes and no ones soul can get in or out except that of satan's sons. Satan starts to fall apart, literally, making Nicky the only one who can save his father, satan by stopping his brothers and returning them to hell in a flask through hell's gate. This is not an easy task for Nicky who dies a few times before he meets his earth sidekick Beefy, a talking bulldog set as a guide for him by satan himself. Beefy talks, teaches and protects Nicky teaching him all earths basics like eating and sleeping. Nicky also meets a designer student, Valerie Veran, who he falls in love with. Nicky gets an appt in NYC with Todd his actor wanna be roommate. Nicky then makes friends with 2 obsessed rocker pot head guys John and Peter where they devise a plan to capture Nicky's 2 brothers. After a few deaths of Nicky he's sent to heaven for saving Valerie where he meets his mother, an angel. She sends him back to catch his brothers. After many failed attempts, Nicky finally catches his 2 brothers and brings them back to hell. His father, satan, will rule hell and since Nicky is good he's sent back to keep the peace on earth, and his mother in heaven   Valerie and Nicky have a baby and all ends well. 

Many amazing characters in this movie as with all of Adam Sandler's movies. 

    Nicky and Beefy (Adam Sandler)

    Valerie Veran, Nicky's GF (Patricia Arquette) 

  Cassius and Adrian, Nicky's brothers        (Tom Lister and Rhys Ifans) 

      Satan, Nicky's father (Harvey Keitel) 

     Holly, Nicky's mother (Reese Witherspoon) 

   Nipples, the gatekeeper (Kevin Nealon)

   Pete, John and Nicky (Peter Dante and John Loughran) Nicky's friends 

   Todd, Nicky's roommate) Allen Covert)

   Lucifer and Satan (Rodney Dangerfield) 

          Ozzy Osbourne as himself 

Also includes:

Harlem Globetrotters

Henry Winkler

Ron Schneider

Dan Marino

Regis Philbin

Jon Lovitz

Quentin Terantino

If you haven't seen it....SEE IT!