Tuesday, December 12, 2017

Creamy Crock Pot Hot Chocolate

Ingredients:
  • 6 cups of milk
  • 1 1/2 cups of heavy cream
  • 1 can sweetened condensed milk (14 oz)
  • 1 package of milk chocolate chips (12 oz)
  • 1 teaspoon vanilla
Instructions:
  1. Add all ingredients to your crock pot and set to low for 2 hours.  Stir every 10 minutes or so to make sure it's well combined.  Once all the chocolate chips are melted turn it down to the warm setting.
This is a great recipe to make ahead of a party or breakfast that will stay warm for the duration.

(Recipe found at https://www.nobiggie.net/creamy-crockpot-hot-chocolate/)

Wednesday, November 8, 2017

Chiropractic Care

We had a special guest at our PTA meeting today, Dr Seth Austin from Austin Chiropractic.

I thought I would share some of my notes I took from his time with us today.

Chiropractic care focuses on the idea that the power that made the body, heals the body.  It is removing interference with the nervous system.  Dr. Austin practices gentle chiropractic.  This low-force, non-invasive adjusting technique allows for faster healing time and response.  Chiropractic care can boost your immune system by 700% and even increase your emotional well being because of the dopamine that is released when you are adjusted.  He does pediatrics, pregnancy, and adults.

Dr. Austin talked about balance as well.  For optimal health, you need to balance your spirit, mind and body.
In regards to your spirit, you need to be able to forgive, be hopeful and full of gratitude.  I know this is sometimes so hard for moms and our busy schedules.  It's hard to have gratitude when you are constantly drowning in laundry or doing dishes for the 5th time that day.  You have to stop and change your mindset and think about how grateful you are to be blessed with the littles one who cause all that mess or the ability to do laundry in your home instead of having to go to a laundry mat. If you can change your mindset then your spirit is more relaxed.
In regards to your mind, he spoke about finding joy in the moment.  This makes me think of my previous statement about gratitude.  How many of you find joy in laundry?  I have found myself the past few weeks turning on music and singing and dancing with my kids while we put up the laundry.  It is a small thing but it has helped keep our spirits higher while we do something we all dread doing. Also, think about how many times you have sat back and watched your kid ride their bike?  How often do you put your phone down and just be in the moment with your child?  Those are the moments they live for and I know those are the moments I look back on with such joy!  He also spoke on what are you telling yourself in your head?  Are your thoughts positive or do you immediately go to the negative.  Positive thoughts do so much for soul.
In regards to your body, he spoke on food selection, rest, hydration, exercise and spine health.  Food is fuel for your body and you need to make sure you are fueling your body the right way.  You also need to make sure you are getting adequate rest.  I wrote a post about how much sleep people need back in August.  Rest is so important for our bodies to be balanced.  Hydration is something so many people struggle with without even knowing.  He suggested that instead of reaching for your coffee first thing in the morning, drink a glass of water first instead.  This gets your organs moving after a nights rest.  Then you can drink your coffee.   :)  Make sure you are getting enough water throughout the day as sodas, teas, etc do not help your body like water does.  Everyone needs at least some exercise every day.  This could include gardening, parking a little farther back than normal at the store, taking the stairs instead of the elevator, or going for a run.  Find little ways to move your body throughout the day.  Spine health is the last aspect he spoke on as your brain communicates through your spinal cord.

You need to take care of yourself to be able to take care of others so love yourself!

Please join us at our General PTA meetings.  We had a great program today with Dr Austin and also had a drawing for and gave away a drone.  Our next meeting will be Feb 14th before class parties!

Tuesday, October 31, 2017

MandaStrong 5K/Fun Run
November 11th

(If you would, please allow me to get a little personal today)


My sweet friend, Manda Maxwell, was a beautiful 35 year old wife and mother of two who passed away on February 26, 2017 in Dallas, Texas after a long and courageous battle with cancer. To say she inspired those around her would be an understatement.  She was a teacher at Walker from around 2003-2008.
The MandaStrong Foundation was started to support mothers with young children who are fighting cancer.  Here is their vision:

To provide a Christ-centered support system for mothers battling cancer while also raising minor children.  Support will come in many forms and will be tailored to meet the needs of each brave family.  Your generosity will help in areas like special family events/gifts.  Our focus is on families in Collin County Texas.
 Toward the end, Manda would often say “Mom what can I do today with my kids to make memories with them”.  She wanted her kids to remember her.  We want to help young mothers, uncertain of tomorrow, to make memories with their family.   Memories can last a life time.  

The foundation is having a 5K/Fun Run on November 11th at Cockrill Middle School.  It will be a great event for the whole family with the Chick-fil-A cow, food, animal balloons, face painting, games, and more.  Here is the website to signup:

If you can't make the event, they are also having a MandaStrong night Thursday, November 9th from 4-8 pm at the Eldorado/Ridge Chick-fil-A.  A portion of the proceeds will go directly to the MandaStrong Foundation.

If you would like to know more information about the MandaStrong Foundation here is their website:

Thursday, October 26, 2017

Teal Pumpkin Project

The Teal Pumpkin Project encourages people to raise awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season.

Basically you buy non food treats for trick-or-treaters on Halloween and place a teal pumpkin on your porch so children with food allergies know it is safe for them to trick-or-treat at your house.  There are children who have various conditions that may preclude them from having candy, or can particularly benefit from non-food treats, including:
  • * Food allergies
  • * Food intolerances
  • * Eosinophilic Esophagitis (EoE)
  • * Celiac disease
  • * Food protein-induced enterocolitis syndrome (FPIES)
  • * Children with feeding tubes
  • * Any child on a special diet

If you would like more specific information on this project you can visit https://www.foodallergy.org/education-awareness/teal-pumpkin-project

Tuesday, October 17, 2017

Bedrooms, Backpacks & Beyond

I wanted to let y'all know about an upcoming event through McKinney ISD.  I know it is sometimes hard to think as elementary school parents about things like substance abuse but in my opinion it is never too early to start discussing these things with your kids.  They have asked that you do not bring children of ANY age, even high schoolers, as they will be speaking specifically to you as a parent and discussing some sensitive subjects.  They will have childcare for children ages 5-11 but you need to register by Thursday, Oct 19th.  Here's the link to register for childcare: https://goo.gl/5Hz7aU.  They have a great range of breakout sessions for children of all ages.  I hope some of you choose to attend.


On Saturday October 21, the MISD Substance Use Prevention Committee is proud to invite you to "Bedrooms, Backpacks & Beyond," a community event featuring experts in the prevention field that will provide you with strategies to help your child stay safe. The event will be held at McKinney North HS from 8:30-11:30 AM.

Tuesday, October 10, 2017

Erwin Park

As the weather turns cooler, one of our families favorite activities is getting out in nature together and hiking.  You don't have to go far to find some great hiking trails in McKinney.

Have you ever been to Erwin Park?  It has 212 acres of beauty and wooded areas that includes 7 miles of biking trails, bathrooms (always important with kids right?), pavilions, playgrounds, campfire sites and even campsites.  It is a great place for kite flying or just throwing around a football.  I love that we have a place so close where you can make some amazing family memories.

I just want to encourage you to get out in nature with your kids and watch them explore.  It feels good to disconnect sometimes and just be together.

Map to the park:

Wednesday, September 20, 2017

Crepe Myrtle Trails

This Saturday, September 23rd, is the 12th annual Crepe Myrtle Trails 1 mile fun run, 5K and 10K runs.

The mission of the Crape Myrtle Run & Festival, 10K, 5K, 1-Mile Run is to provide a fun morning of exercise and entertainment for families and participants of all ages! Our goal is to host an event that families will enjoy and look forward to for years to come.

Participants of all ages will enjoy the FUN before, during and after the race at the Myrtle Village Fun Alley & Petting Zoo. Tons of awards for all ages and lots of prize give-aways! 

This year the event will be held at Boyd High School, 600 N Lake Forest Dr McKinney, TX 75071.  To register go here: http://crapemyrtletrails.org/12th-annual-crape-myrtle-trails-1-mile-fun-run-5k-and-10k-usatf-certified-courses/

1-Mile Run/Walk at 8:00 AM timed
» $15.00 student registration (through 9/22 at 7:00 PM US/Central)
» $30.00 registration (through 9/22 at 7:00 PM US/Central)
5K Run/Walk at 8:45 AM Certified- timed
» $15.00 student registration (through 9/22 at 7:00 PM US/Central)
» $30.00 registration (through 9/22 at 7:00 PM US/Central)
10K Run/Walk at 8:30 AM Certified-timed

» $15.00 student registration (through 9/22 at 7:00 PM US/Central)
» $40.00 registration (through 9/22 at 7:00 PM US/Central)

Monday, September 18, 2017

Head Lice

September is Head Lice Awareness Month.  I attended a meeting last week with the School Health Advisory Council and here is some educational information they shared and some misconceptions about head lice.

Head lice are small parasitic insects.  They remove small amounts of blood from the scalp every few hours and are usually found close to the scalp, primarily around the ears and back of the neck.  Personal hygiene or cleanliness in the home or school has nothing to do with getting head lice.  They can definitely be a nuisance but they have not been shown to spread disease.  For this reason, the Centers for Disease Control and Prevention have recommended that students diagnosed with live lice do not need to be sent home early from school.  According to school policy, the parents will be informed and may come get the child but the child may return to the class for the day.  The child however may not return to school until they are free of live lice.  A notice will be sent home to the parents in the class.  If someone in your child's class has head lice, there is no need to panic or assume your child will get head lice.  It is best to check your child regularly to make sure they are free of lice.

The best ways to prevent transmission:
- Teach children not to share combs, brushes, hair ornaments, hats, scarves, etc
- Do not try on other people's hats (even in department stores)
- Teach children to hang coats separately - placing hats and scarves inside their jacket sleeves
- Clean or disinfect shared headgear (example: helmets) with Lysol or rubbing alcohol before being used by others

If head lice is found on your child:
- Check others in your house for signs of lice or nits.  If found, complete remaining steps on all infested individuals and continue to monitor remaining individuals.
- Use a shampoo labeled for treating head lice.  Follow instructions carefully.
- Remove nits from head by combing.  Complete nit removal is time-consuming but critical for successful treatment.
- There is no need to spray for pesticides at the home but it is important to remove all lice and nits from the house by washing (in HOT water at least 130 degrees) and vacuuming.
- There are a couple local places that for a charge will remove lice:
http://liceclinicsmckinney.com
https://liceremovalprofessionals.com

All information I have shared is from the Centers for Disease Control and School Health Services.  Please feel free to e-mail me (healthy_lifestyles@walkerstarspta.net) or comment on this post.

Monday, August 21, 2017

Back to School:
Healthy Sleeping Habits

If you are like my family, your sleep schedule is total chaos over the summer.  We always try to start working on appropriate bedtimes at least a week before school starts so they aren't in complete shock the first day of school.

I thought it would be good to share some sleep recommendations as we start this new school year.  I am including a range of ages as I know some have littles and some have high school kids.  Plus, are you getting enough sleep too?  :)
(Information recommended by American Association of Anatomists, American Academy of Pediatrics, American Neurological Association, and American Physiological Society)
  • Toddlers (1-2 years): 11 - 14 hours
  • Preschoolers (3-5 years): 10 - 13 hours
  • School-aged (6-13 years): 9 - 11 hours
  • Teenagers (14-17 years): 8 - 10 hours
  • Young Adults/Adults (18-64 years): 7 - 9 hours
Sleep is so important for our kids because it plays an critical role in thinking and learning.  Your cognitive processes can be hurt by lack of sleep and not getting enough sleep can affect their attention, alertness, concentration, problem solving and reasoning.  We all want our kids to succeed at school and one of the best things we can do for them is encourage good sleeping habits.

I will admit that my kids are the best at procrastinating going to sleep.  They want to tell me one more thing or read one more book (although getting them to read during the day is insane, anyone else feel this way?).  We have a routine of showers (or baths when they were little), brushing, books, and then they get a few minutes with their dad and me to talk about their favorites from the day.  It helps them know what we expect when we have a routine. We are also busy with sports and cub scouts which get in the way of our nighttime routine too.  We try to get them in bed by 8:30-9:00 every night, which gives them between 9 and 10 hours.  That is just what we do in our house.  Do you have a routine that works for your family?

Sports and activities outside of school and our homes are important but I truly believe one of the best things we can do for our children is instill good sleep habits. 

Tuesday, August 15, 2017

Walker Stars Healthy Lifestyles Blog Introduction

My name is Megan Patterson and I am your Healthy Lifestyles PTA board member this year.  I have two kids at Walker, Luke who is in 4th grade and Lily who is in 1st.  I am also pregnant with our 3rd, a boy, due in January.

I hope to use this blog to encourage healthy lifestyles, share recipes, healthy living tips, etc this year.  I would love your feedback and participation so please leave me comments.  I am in no way perfect and would love to hear if you tried something and loved it or changed it to suit your families needs, etc.  I am all about community and I want this to be a way for us to encourage each other and learn from each other.  Also, if you have anything you would like me to research and get more information about, please let me know.

I will be posting at least once a week but if I get a lot of questions or suggestions for posts I might post more often.  There might also be weeks, like P.A.C.K. week where I post daily tips.

I am looking forward to a great 2017-2018 school year at Walker!

Family pic from our summer vacation to Hawaii

Tuesday, May 16, 2017

McKinney Farmer's Market

Looking for fresh, local food? Looking for a fun outing with your family? Don't forget about the McKinney Farmer's Market! It's a great way to find local vendors and try great samples of homemade products. For more information, please see the link below. Hope to see you there!

http://www.chestnutsquare.org/farmers-market/

Coconut Fruit Popsicles

As the temperatures get warmer it's nice to have some cool treats on hand. Here is a super easy, yummy, healthy popsicle from Weelicious.com. Enjoy!




Monday, April 17, 2017

Health Benefits of Ginger

Every morning I start my day by drinking a warm cup of lemon water for detoxification purposes. Recently I decided to start adding grated ginger to my drink along with a tiny bit of honey. I knew that ginger had great anti-inflammatory properties as well as helps with nausea and digestion. However, once I started researching this super spice I see what a great treat I am giving to my body each morning. If warm lemon and ginger water doesn't appeal to you, try adding it to a smoothie, mix with cooked veggies or chicken or pork. Here is a great article that gives more detailed about all this spice has to offer. 

http://www.globalhealingcenter.com/natural-health/health-benefits-of-ginger/

Woman Holding Fresh Ginger

Tuesday, April 4, 2017

Salad...It's What's for Dinner!

As someone who is gluten free, salads are a staple in my diet. Quite honestly I can tire of them and try to reserve eating them at restaurants where I may have limited options. However, there is nothing like a big salad that has all of my favorite ingredients. Recently all three of my kids started eating salads which has made it so much easier to add them to our dinner menu as a side dish. Then I decided that it was time to make salad the main dish rather than just the side. In order to do this I want to make it fun for my kids so what better way to do it than create our own salad bar! The great thing about this idea is that you can cater to your family's likes and even just use what you have on hand. Here's how to do it:

Start with lettuce
Cut up several veggies, meats and other toppings
Let everyone serve themselves

Can you get any easier than that! Here are some ideas for toppings:

chicken or meat of your choice
hard boiled eggs
cheese
carrots
tomatoes
cucumbers
peppers
onions
nuts
seeds
cranberries
berries
apples
grapes

The list is really endless which is why it is great for family's that have different likes and dislikes. This goes great with some French bread or a bowl of soup and is a great meal anytime of year!

Thursday, February 23, 2017

Chicken Recipes

I don't know about you but I can get pretty burned out coming up with new dinner recipes that my family will all eat. It gets repetitive making and eating the same recipes over and over so when new dinner ideas pop up in my inbox I am always ready to check them out. Today I received an email from Weelicious.com with 15 new ways to cook chicken. Since chicken is something we eat weekly I am excited to give some of these recipes a try and wanted to pass them along to you in case you are burned out like me!

http://weelicious.com/2017/02/23/chicken-breast-recipes/

Bike Safety

As the weather gets warmer we all tend to be outside more often. One favorite outdoor activity is riding a bike. It's great exercise and a fun means of transportation during warmer weather. However, accidents can happen so there are some great rules to follow when riding a bike. Here are some tips from the National Highway Traffic Safety Administration. Happy riding!


https://icsw.nhtsa.gov/people/injury/pedbimot/bike/kidsandbikesafetyweb/

Friday, February 17, 2017

Gardening Guide

It appears that we are having a mild Winter and that Spring weather is approaching. One thing that I look forward to at this time of year is planning my garden. Every year I feel like it's a science experiment. I never know exactly what is going to do well and what won't. Some years are more successful than others. One thing I do know is that there is nothing like eating fresh vegetables, fruits or herbs that you grew yourself. My kids love to help plant the seeds and watch the progress they make over just a few weeks. Even though we are technically still a month away from Spring there are seeds and plants that can go into your outdoor garden now. I am attaching a guide to show when each fruit or vegetable can be planted. If you haven't planted a garden it may be something to consider. Happy planting!

http://agrilife.org/urbantarranthorticulture/files/2010/06/Recommended_Planting_Dates_for_North_Texas1.pdf

Thursday, February 9, 2017

Double Chocolate Black Bean Brownies

I made these brownies for my family today and they are so yummy! They are called "gluten free" but you can use regular oats if you are not on a gluten free diet. Also, it says to cook for 30-35 minutes but I only cooked them for 20 minutes and thought they were perfect. However, I like my brownies to be more on the gooey side so if you like them to be a little firmer you will want to bake longer than 20 minutes. My kids thought these were the best chocolate brownies that they'd ever had. I've made a lot of chocolate brownies over the years so that says a lot. Don't let the fact that these have black beans in them scare you. You can't taste them at all. It truly is a delicious and easy recipe. I hope you and your family will enjoy it!


Gluten Free Double Chocolate Black Bean Brownies   (Makes 16- 2 inch brownies)

  • Prep Time: 5 mins,
  •  
  • Cook Time: 30 mins,
  •  
  • Rating: 
Is it possible to have two totally polar opposite foods in one bite? Something so good for you packed with vegetarian protein and another much more naughty and irresistable like chocolate. I can easily be swayed to down a bowl of black beans and rice as...

Ingredients

  • 1/4 cup gluten free oats (can use regular oats if not on a gluten free diet)
  • 1 (15 ounce) can black beans, drained and rinsed
  • large eggs
  • 1/4 cup cocoa powder
  • 2/3 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking powder
  • pinch of salt
  • 1 cup chocolate chips, divided

Preparation

  1. 1. Preheat oven to 350F degrees.
  2. 2. Place the oats in a food processor and pulse for 1 minute or until finely chopped.
  3. 3. Place remaining ingredients except for the chocolate chips in the food processor and pulse until combined, about 1 minute.
  4. 4. Pour 1/2 cup of the chocolate chips into the batter and pour into a greased 8 x 8 inch pan and top with the remaining 1/4 cup chocolate chips.
  5. 5. Bake 30-35 minutes or until toothpick comes out clean.
  6. 6. Cool brownies and cut into 2 inch squares. 

Wednesday, February 8, 2017

Heart Health for Kids

10 Ways to Keep Your Child's Heart Healthy
      

Take charge of your child’s heart health by developing habits now that will reap benefits later in life. According to Dr. Colin Kane, pediatric cardiologist at Children’s Health, the most effective way to do this is to make healthy living a priority for the whole family.
“If a child sees that eating well and getting plenty of exercise is important to his mom, dad and other family members, he is much more likely to adopt a similar lifestyle as he gets older and eventually moves out of the house,” Dr. Kane says. “It’s not fair to tell the child to eat carrots and celery when he sees other members of the family eating French fries. Similarly, if the child sees mom and dad watching a lot of TV, he is likely to do the same.”

How to Raise a Heart-Healthy Child
1. Keep moving – Exercise as a family; ride bikes, take a walk, go swimming or play games outside.
2. Be positive – Make heart health fun by incorporating games into your family activities or walk to a park for a healthy picnic dinner. Celebrate successes to promote a positive sense of self-esteem.
3. Limit screen time – Excessive screen time leads to a sedentary lifestyle and constant snacking, which increases the risk for obesity and cardiovascular disease. Limit TV, computer and phone time to two hours each day.
4. Schedule checkups before sports season – If your child is an athlete, have him visit the pediatrician for a physical evaluation to rule out the risk of sudden cardiac death. While this is rare in otherwise apparently healthy teens, it must be addressed to identify those who are at risk.
5. Go to the grocery store together – Learn more about reading nutrition labels and make it fun for your child. Staples in your kitchen should be 100 percent whole wheat or grains, low-fat dairy products, poultry, fish and nuts.
6. Keep healthy options on hand – When your child gets home from school, give him healthy snack options such as whole grain crackers and string cheese, hummus dip and vegetables, Greek yogurt with apple slices, nuts and dried fruit.
7. Make dinner a family affair – Involve your child in cooking and planning meals.
8. Check salt intake – Avoid processed foods and keep salt shakers off the table. Take a closer look at how much sodium young people are taking in.
9. Stay involved – Be an advocate for your child and others. Insist on good food choices at school. Make sure your child’s healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.
10. Be realistic – Set realistic goals and limits. Small steps and gradual changes can make a big difference in your child’s health over time, so start small and build up.


Thursday, February 2, 2017

Super Bowl Food Fact

As I was perusing my latest issue of Better Homes and Gardens magazine I found an interesting statistic regarding the Super Bowl:


2,400 ...That's how many extra calories people eat on Super Bowl Sunday. 

Wow! That's a pretty big number! Better Homes and Gardens broke down some ways to burn off those extra calories:

Swimming laps for 22 minutes can burn about 150 calories
Biking for 20 minutes can burn about 100 calories
Jogging for 43 minutes can burn about 400 calories


Whatever you do to enjoy the Super Bowl, try to find some time before the big game to go for a walk, run, bike ride, swim or some kind of activity to get your body moving. It won't completely erase the extra calories you may consume but it will at least help a little!


What to do with all of those bananas?

I've been meaning to do a post on how to use bananas when they are getting a little too ripe. Then today I received this email from Weelicious about all the great recipes for using bananas and knew that I couldn't say it any better than she did. I hope you find some great new banana recipes!


http://weelicious.com/2017/02/02/10-ways-use-ripe-bananas/?utm_source=Master+Weelicious+List&utm_campaign=177835d83d-RSS-Daily-Email&utm_medium=email&utm_term=0_9644fa1dcf-177835d83d-25895301

Thursday, January 26, 2017

Best Paleo Meat Sauce

As some of you may know I am Gluten Free and try to eat as clean as I can. I am always on the lookout for new recipes, especially ones that I can feed my whole family. It's not always easy being Gluten Free and trying to feed a family who is not, but they are generally willing to trying new recipes and more often than not we end up finding one that is a definite keeper. This recipe is one of those keepers. I stumbled across it a few weeks ago on a blog called Nurture My Gut. Don't let the name Paleo deter you. This recipe is so easy and goes perfectly with your favorite pasta. I hope it's a keeper for you and your family too!


Best Paleo Meat Sauce!
 
Prep time
Cook time
Total time
 
Author: 
Serves: 6-8
Ingredients
  • 2 Tablespoons olive oil
  • 6 garlic cloves, minced
  • 1 onion, chopped
  • 1 pound ground turkey
  • 1 pound grass-fed ground beef
  • 1 14.5 ounce can diced & fire roasted tomatoes with green chili's
  • 1 15 ounce can tomato sauce
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon garlic salt
  • 1 teaspoon onion powder
  • 1½ teaspoons sea salt
Instructions
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  1. Add olive oil to a large sauté pan or stock pot. Heat pot to medium heat. Add garlics and onion and sauté 5 minutes stirring occasionally.
  2. Add turkey and beef and cook until meat is heated through.
  3. Add roasted tomatoes, tomato sauce, Italian seasoning, garlic salt and onion powder. Add one teaspoon of salt and gradually add the remaining salt to taste.
  4. Allow to simmer for 10-15 minutes to allow flavors to develop. Serve with Gluten Free Pasta.

Thursday, January 19, 2017

Chocolate, Peanut Butter Breakfast Smoothie

Smoothies are one of our favorite breakfast choices in the morning. They are quick, easy and a great way to get some protein, fruits and veggies all in one meal. My youngest son has a favorite smoothie that he will drink almost every morning. It tastes like a milkshake but is full of good fats and protein that will keep him going through the morning. 



Chocolate, Peanut Butter Breakfast Smoothie

1 cup milk (can sub almond milk, soy milk or coconut milk)
1 teaspoon Peanut Butter (can sub almond butter)
1 scoop chocolate protein powder
1/2 frozen banana (it's best to use a frozen banana to get a creamy consistency)
1 teaspoon chia seeds (optional)
handful spinach (optional)

Directions:
Place all ingredients in a blender and mix until smooth. Serve

Chia Seed Pudding

In a previous post from October I discussed the health benefits of chia seeds. They are a staple in our house and are often thrown into smoothies. I also love to make Chia Seed Pudding to have for breakfast. You do need to think ahead when making this recipe as it does need to sit in the fridge for several hours or over night before serving. This pudding is super easy and very filling. You can also top it with fresh fruit, chocolate chips, coconut or nuts. It's very versatile and a great way to start the day!



Chia Seed Pudding Recipe
 
Prep time
Total time
 
Delicious and healthy chia seed pudding packed with protein, Omega-3, antioxidants and calcium that you can make in under 5 minutes. Basic recipe here, but see variations above.
Author: 
Recipe type: Breakfast
Serves: 4 servings
Ingredients
  • 2 cups coconut milk or almond milk
  • ½ cup Chia Seeds
  • ½ teaspoon vanilla extract
  • ¼ cup (or less) maple syrup (or sub any sweetener)
  • Optional: ¼ teaspoon cinnamon powder
Instructions
  1. For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
  2. For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
  3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.

Tuesday, January 10, 2017

Benefits of Yoga

If getting healthier is a goal of yours for this year maybe yoga is just what you are looking for. I have been practicing yoga off and on for over 10 years and when I am dedicated to the practice I find that I am more focused on my overall health. I also am more flexible, have less pain and am more relaxed when yoga is a regular part of my life. Yoga is also great for kids and I always love it when my kids want to pull up a mat next to mine and go through a flow together. With the many yoga studios around our area, classes being offered at gyms, online yoga classes and even channels on TV that offer yoga classes it really is an accessible activity. Here are some other benefits of Yoga according to Yoga Alliance. If Yoga is not something you have ever tried, give it a shot. You may be surprised at the wonderful benefits it offers!

Benefits of Yoga

There are many benefits of yoga, including:
  • Stress relief: The practice of yoga is well-demonstrated to reduce the physical effects of stress on the body. The body responds to stress through a fight-or-flight response, which is a combination of the sympathetic nervous system and hormonal pathways activating, releasing cortisol – the stress hormone – from the adrenal glands. Cortisol is often used to measure the stress response. Yoga practice has been demonstrated to reduce the levels of cortisol. Most yoga classes end with savasana, a relaxation pose, which further reduces the experience of stress.
  • Pain reliefYoga can ease pain. Studies have shown that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions.
  • Better breathing: Yoga includes breathing practices known as pranayama, which can be effective for reducing our stress response, improving lung function and encouraging relaxation. Many pranayamas emphasize slowing down and deepening the breath, which activates the body’s parasympathetic system, or relaxation response. By changing our pattern of breathing, we can significantly affect our body’s experience of and response to stress. This may be one of the most profound lessons we can learn from our yoga practice.
  • Flexibility: Yoga can improve flexibility and mobility and increase range of motion. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity.
  • Increased strength: Yoga asanas use every muscle in the body, increasing strength literally from head to toe. A regular yoga practice can also relieve muscular tension throughout the whole body.
  • Weight management: While most of the evidence for the effects of yoga on weight loss is anecdotal or experiential, yoga teachers, students and practitioners across the world find that yoga helps to support weight loss. Many teachers specialize in yoga programs to promote weight management and find that even gentle yoga practices help support weight loss. People do not have to practice the most vigorous forms of yoga to lose weight. Yoga encourages development of a positive self-image, as more attention is paid to nutrition and the body as a whole. A study from the Journal of Alternative Therapies in Health and Medicine found that regular yoga practice was associated with less age-related weight gain. The lifestyle study of 15,500 adults in their 50’s covered 10 years of participants’ weight history, physical activity, medical history and diet.
  • Improved circulation: Yoga helps to improve circulation by efficiently moving oxygenated blood to the body’s cells.
  • Cardiovascular conditioning: Even a gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.
  • Presence: Yoga connects us with the present moment. The more we practice, the more aware we become of our surroundings and the world around us. It opens the way to improved concentration, coordination, reaction time and memory.
  • Inner peace: The meditative effects of a consistent yoga practice help many cultivate inner peace and calm.