Wednesday, June 3, 2015

Getting the Kids Involved in the Kitchen

DSC_5858Getting kids to eat healthy and make better choices about what’s good for them has become a full time job for parents all over the world. With all the false marketing, fat-free, gluten free, low calorie, etc makes it hard to understand if what you’re really buying is actually good for you or just a play on words to make you think what you’re consuming and buying is actually good for you and your family. It really comes down to education and understanding a label and what’s really in your food and what you’re buying.

Kids follow by example especially if you start them off early. They’ll actually surprise you on the things they pick up listening to you and having them get involved in what their eating just by starting a garden or getting them involved in the kitchen to help cook can make all the difference for the choices they make for the rest of their lives!

Having them get their hands dirty in the garden, teaches them to tend and care for what their growing, help them understand how things grow and all the work that goes into going from a seed to your plate, it also allows them to appreciate their food and what their consuming.

No time or space for garden? Get them in the kitchen with you! Have them chop vegetables if their old enough to use a knife, pull up a stool let them stir the pot of sauce or help make scrambled eggs. Allow them to set the table, or help clean up. Even just grabbing a chair and have them sit next to you and watch while you prep veggies, cook chicken, or watch the water boil can allow them to get excited and what to learn more. Kids are hands on and learn quickly by getting involved and working with their hands, you just may have to carve out an extra 5 minutes to set them up or let them get under your feet a little more.

Have picky eaters? Make dinner fun where they can get their hands dirty and build their own dinners. Make your own pizza night, build your own fish tacos, fill your omelets with all their goodies, let them make homemade Popsicles, snacks or desserts.

Check out this recipe for making your own fish tacos. Place everything on a cutting board on a large plate in separate parts. Give them a plate with a soft or hard taco and let them build their own!! I guarantee they’ll love it! Fish not our your kid’s menu, use chicken, lean steak, or pork. Even beans will give them the protein they need and fill up tacothose starving bellies! ;)


  • 6-8 soft or hard tacos (more or less depending how many mouths you’re feeding)
  • 1/4 head of purple cabbage- chopped
  • 2 carrots-match sticked
  • fresh cilantro- torn into small pieces
  • 1-2 tomatoes-sliced
  • 1/2 cup black olives- sliced if you like
  • 1 avocado- sliced or halved
  • 7-9 oz of protein. White flaky fish works best if you want fish. Rockfish, cod, flounder, etc.
  • small bowl of salsa
  • 1/2 cup of Greek yogurt or sour cream
  • 1 lime-juiced
  • fresh herbs of your choice


  1. On the grill or in a saute pan cook protein till fully cooked. If using fish. I add lime juice and add some fresh rosemary and oregano. Place on the grill for 10-12 minutes until it cooks through.
  2. Add all veggies, olives, and herbs to a large plate or cutting board
  3. warm up your tacos shells or tortillas.
  4. In small bowls add yogurt/sour cream and salsa
  5. Place on table. Give everyone a plate and taco shell and you’re ready to build your own! Let them make a mess it tastes better! ;)


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Friday, May 15, 2015

Food Revolution Day- Fight for Healthy Kids & Food Education

Photo credit: jamie oliver

Photo credit: jamie oliver

Today is Jamie Oliver’s Food Revolution Day! He’s always been a huge inspiration to me and I’ve been following him for almost 10 years. I love everything he stands for and his campaign to fight for food education and healthy kids is one of my passions as well! Today is his day to get the world involved and stand  up for our children not only in the UK and the US but all over the world.

The generation of children today are at a high risk of dying before their parents. That’s terrifying! Our children are our future and we’re not even giving them the chance to thrive, live healthy active lives, and understand that what they are consuming is slowly killing them.

As a mama of two beautiful little ones, I do my part every day to make sure they are getting the best nutrition I can possibly give them and yes they are kids they want their treats and sweets and I indulge them some times. Life is short and beautiful, you have to enjoy the sweet and yummy things in life just in moderation.

As a Certified Holistic Health Coach and Master Gardener, I’ve made it my mission to try to spread the word on health and wellness, how to grow your own food and start your own garden, how to shop locally, and for the past 2 years I’ve started a nutrition program and edible school garden at one of the local elementary schools. I love being able to be out there with the little guys, and they get so excited to know what is growing, things they can make and cook with what they have harvested, and know that what they are eating is actually fueling their body to run, learn, read, and play.

Jamie’s big thing this year is to make “Squash It Sandwiches.” Simple, fun and healthy food to have the kids get involved and make their own. (See video) Teachers, Parents, Food Revolution Ambassadors, celebrities, and schools all over the world will be getting involved today. See how you can!

food rev collageSince my school was having a huge fundraiser the night before and the cafeteria has been tied up all week. On Wednesday, I went out with the Pre-K and Kindergarten kids and we talked about the garden, the weather has stayed cooler here until about 2 weeks ago so the garden is a little behind on harvesting so unfortunately we couldn’t harvest, but we did make our own herb and Greek yogurt dip at the picnic tables, snacked on carrots, snap peas, and cherry tomatoes, and talked about nutrition. So to be apart of Food Revolution Day today we celebrated a little early and a little different. But, so much fun and so exciting to see the kids come back for more veggies. The best feeling to know they’re excited, you’re doing something to make a difference, and then when 24 of them hug you all at once at the end and it makes your heart melt… it’s worth every bit of the work and getting your hands dirty.

Find a way to celebrate today even if it’s with the kids or grands and you’re just cooking dinner. Have them get involved and help cook or wash veggies, let them set the table or help clean up. You never know the impact you’re making in their lives. Here’s to Jamie Oliver and everything he’s done and continues to do to make our kids a little healthier and happier and making a difference with food education. Enjoy some of our pictures and make sure to check out Jamie’s Foundation and Food Rev Day!


via Farm, Foodie and Fitness

Wednesday, May 13, 2015

Mango, Strawberry Chia Seed Smoothie

mangoIt finally feels like spring here in the Mid-Atlantic. The temperatures have finally reached the high 70’s and low 80’s all week. It’s a great time to finally get out and start working on the gardens and your yard. But with all this gorgeous weather, everything begins to bloom, making the world a much more fragrant and beautiful place, it also brings the pollen count sky rocketing to an all time high. My little guy even asked the other day, “Why did Daddy paint the porch yellow?” That will tell you how much pollen we have in the air this week.

If you’re plagued with seasonal allergies you probably feeling it big time right now, scratchy throat, water itchy eyes, sneezing, coughing, runny nose, sinus infections, upper respiratory infections, the list goes on and on with allergies. So you’re probably not feeling to hot lately. With all this beautiful weather you don’t want to stay couped up in your house. Up your antioxidants and protein with this new smoothie recipe! Have it for breakfast, a pick me up in the middle day, or save it for a healthy dessert! Help kick the allergies, boost your immune system, replace an unhealthy snack with something a lot better for you. simple and fast you’re guaranteed to love this one!


  •  1 mango chopped- save a piece for garnish
  • 1/2 cup strawberries sliced- save half a strawberry for garnish
  • 2 cups organic coconut milk
  • 1 Tablespoon chia seeds


  1. Add all ingredients into a blender or Vitamix and mix well.
  2. Pour into a glass and add a straw
  3. garnish with mango and strawberry slices
  4. top with a sprinkle of chia seeds if you wish

Drink up and enjoy! Slip away for a little down time while you enjoy your smoothie!

via Farm, Foodie and Fitness

Friday, May 1, 2015

National Pilates Day

DSC_8740National Pilates Day is this Saturday, May 2nd. If you’ve never done Pilates before, today is the perfect day to get out and try it! Grab a friend and check out the studio in your area. Most studios will have special events or promotions for Saturday! Some may even be holding classes in a park, on the beach, on a SUP board, or even check what time the class is at your local gym.

Pilates has been a part of my life for over 13 years as a student and 9 years as an instructor. I got into Pilates after a bad car accident left me with serious neck injuries. So much I could barely get out of bed some days. Pilates was the only thing that relieved the pain and tension and didn’t leave me still in bed in tears every morning. Flash forward to now, I’m training people with knee and hip replacements, chronic illness, scoliosis, osteoporosis, athletes, men, and women. After some health issues of my own for the past year,  (which by the way is the most frustrating thing for a healthy and mindful person to have health concerns out of their control.) I learned Monday of my diagnosis and the specialist eased my mind that I have been rehabilitating and healing myself for over 10 years now. To think what I could be like today, if Pilates was not already apart of my life!

So if there is some reluctancy or you’re nervous to go a class alone, grab a friend, talk to the instructor before class about your concerns, may be Pilates will be your answer to healing and it could possibly change your life forever.

Benefits of Pilates:

  • injury and prevention
  • strong core
  • long lean muscles
  • resistance and assistance training
  • weight loss
  • rehabilitation
  • increased flexibility
  • coordination and balance improves
  • mind-body connection
  • learn coastal breathing or lateral breath
  • low impact
  • great for anyone
  • can be done anywhere
  • pain management

The list continues on and on. So this Saturday celebrate National Pilates Day whether you’re a newbie or a veteran! If you take class, message me and let me know how it goes!

via Farm, Foodie and Fitness

Tuesday, April 28, 2015

Yoga Beginners Flexibility & Relaxation

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Read the full post Yoga Beginners Flexibility & Relaxation on YOME - .

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