Turmeric for health

Most forms of disease start with inflammation.  Sadly our current diet standards do very little to prevent inflammation.  The standard american diet (SAD) promotes inflammation.  Yes, you guessed right, sugar, refined foods, trans fats and stress are the driving wheels behind chronic inflammation.  If you think this does not affect you, trust me, even the healthiest eaters fall victim to this pillar of disease.  You don’t have to suffer from a chronic condition like heart disease; if you have ever suffered from allergies, eczema or simply dry skin keep in mind that these are all symptoms of inflammation.

Fortunately there is a lot we can do to prevent and deal with inflammation.

Try these:

Eat lost of veggies and fruits rich in antioxidants

Avoid added sugars

Drink plenty of water

Make time to rest

Excercise on a regular basis

Meditate

Prepare most your meals from whole foods

Incorporate  anti-inflammatory foods like garlic, onion, blue berries,cabbage, fermented foods and spices like rosemary and turmeric.  (For more anti-inflammatory foods check this article.)

I know this sounds a lot like every suggestion for keeping good health, and it is.  Because good health does not come in a magic pill or trendy protein powder.  The best way to achieve good health is to relax, enjoy your life and avoid inflammation, and the way to do this is by leading a healthy lifestyle supported by nourishing foods.

Sorry folks there is no big secret here, if you want to be well you have to take care of yourself.

Today I would like to share my new crush.  Turmeric tea is a delicious tool against inflammation you can enjoy on a daily basis.

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Here is the recipe I use for this anti-inflammatory elixir (got it from Dr. Weil’s site):

Serves 2 (or one if you are greedy like me 🙂

Boil  4 cups of water

Add 1 teaspoon of turmeric powder and lower the heat

Simmer for 10 minutes

Strain the tea into cups (I used a cheese cloth)

I added about a spoonful of freshly squeezed orange juice ( great for a little antioxidant oomph) and 1/4 teaspoon of raw honey.

Give it a try, you might fall in love like me and wind up with a new weapon to your health arsenal :).

 

Have you laughed today?

It has been scientifically proven that the benefits of laughter are many.   It can strengthen your immune system by decreasing stress, reduce pain by releasing endorphins, relax your muscles, change your perspective to a more positive and realistic one and strengthen your relationships.  If that is not enough keep in mind that  it makes you look prettier :).

There is no downside to a heartfelt laugh, unless it’s inspired by cruelty or when it makes it impossible for others to enjoy the movie :).

Today I would like to encourage you to fit humor into your day.  It’s good for you and those around you.  And don’t worry if you have no time to browse the internet for hours to find inspiration, I did a little legwork for you.

Enjoy and stay healthy and well humored!   12107083_10106786756337830_3743272190719526438_n   1335989224502_1561991 c46d66e5e0621a91e85be98a7bceaa1c5c5174761cd2798374efdb3c165becaa ca257f921b7626aefbc108aa9ab43b8a calories Funniest_Memes_i-make-you-strong-i-make-you-healthy_13850 Unknowndiet-water

Wash Your Produce :)

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As you probably know,  non organic produce has residues of nasty chemicals and pesticides.  Although there are things you just can’t wash off, like the remains of fruit ripening chemicals,  you should wash your produce before consuming.  Fruit and vegetable wash is available for sale at many stores, but you can also make your own!  It is super easy and probably just as effective.  It can be cheaper, since you probably have all you need at home.

Here is what you need:

1 tablespoon of lemon juice (from an actual lemon not a bottle)

2 tablespoons of vinegar (distilled white is fine)

1 cup of water

spray bottle

Mix all ingredients in spray bottle and you are done.  You can use this directly on fruits and vegetables. Rub it in and rinse.  I use a soft scrub brush to work the solution on the skin but it is not necessary.

For softer skinned fruits and vegetables (like leafy greens or strawberries) you can use the same recipe, just trow it all in a bowl.  Swish it around for a few, then rinse.  Be careful thou with raspberries and very delicate fruits since they can absorb some of the vinegar.  I would just buy those organic or  wash very briefly and rinse with plain water.

For a big batch you can use your sink (I like to do all my apples and citrus at once).  As a general guideline (depends on the size of your sink) fill halfway with water and add about 1/2 cup of vinegar.  Soak the produce for a couple of  minutes and rinse.

Easy, affordable and all natural!  It is a great alternative to help keep some of those chemicals outside your body :)

Try harder

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Today I was reading about the case of a 3-year-old, 77-pound Houston girl diagnosed with type 2 diabetes.  Three years young!!!!  I know there are many things in this world that build us up and many others that break our heart.  I am heartbroken. 

As I wonder about the circumstances that landed an innocent toddler in this predicament I need to speak up.  I need to say those things that are taboo in parent world.  And for the sake of our kids I hope some will listen up.

What we put in our children’s plate, lunch box, schools, sight, hands and ultimately in their mouths will make or break them.  I know it can be difficult but we need to try harder.  We need to make this a priority.  We need to stop with the excuses and try harder.

It is not harmless to allow your child to have sodas or juices every other day.  It is not harmless to offer donuts for breakfast on a regular basis.  It is not harmless to celebrate every milestone with a buffet of sweet treats and junk food.  These things have a very negative impact in our children’s well-being.  And these are the things we are teaching them.

I know every child is different.  I know every family is different.  I know it is up to each parent or care giver to raise their child as they see fit.  But I also know we are grossly underestimating the impact a poor diet has on our youth and their future.  I am reminded of this everyday by cases like the one of this toddler who suffered from type 2 diabetes and the many children that are about to follow suit.

If you think your children are exempt from this fate, think again.  We are in the brink of watching this generation suffer from poorer health and shorter lives than the previous.

As I look at my two beautiful boys my heart if filled with love, joy, hope and sadness.  Sadness for all the things I won’t be able to protect them from.  Sadness for all the times they will suffer and I won’t be able to prevent it.  I am sad because I can not guarantee their lives will be without pain.  Yes sometimes looking at my children I feel sad, but you know what else I feel?  Determination

I am determined to take charge of the things I can take charge of in order to give then a leg up.  I am determined to help them build a healthy body, mind and spirit.  I am determined to show them they can also take charge.  I am determined to be the adult they need me to be so they have a chance to become the adult they are destined to be.

Today I respectfully and lovingly urge you to do the same.  Because you can.  Because it is worth it.  Because it matters.  All the frustration, headaches, preparation and  time will pay off.  For all the effort you relentlessly put every day of being a parent I applaud you.

So when you feel like you just can’t do anymore, do more.  When you feel you just can’t do it, do it.  When you think it’s a lost battle, try harder and fight for your child.  Because nothing is worse than the heartbreak of a sick child.

 

Nourish our minds, nourish our bodies

Nutrition is one of those subjects that always seem to lead to debate and controversy. I think that is wonderful. Because, and this has nothing to do with nutrition perse, it is important that we question ourselves and others in order to grow and learn.

It is important to know nutrition is a field of constant discovery. New nutrients are found all the time and their effect in our bodies is an ongoing learning process. Having said that, there is no question that nutrition plays a crucial role in our health. Without proper nutrition health is not possible, at least not in an optimal way.

Nutrition is important to all of us, but it is especially important to children. Why? Because it is intrinsically involved in every aspect of their growth and development. From a strong immune system to brain development our cells need nutrients to function properly.

 

Lucas teaches Marcos how to juice.

Lucas teaches Marcos how to juice.

For this reason education about nutrition is pivotal to our kids overall wellbeing and future health. Here are a few simple aspects of nutrition that you and your kids can share and explore.

The food our kids eats now will have a lasting impact on their health now and as adults. Eating well is a learned habit. So be mindful of the foods your child is exposed to on a regular basis. The choices they are offered are important because, not only will they provide or not provide proper nutrition, they will learn to eat based on those choices.

Nutrients work in synergy. Protein, fats, carbohydrates, vitamins, minerals and antioxidants can only work in certain combinations. A whole food contains in itself the nutrients required for the use of those specific nutrients. So in order to get the best out of your foods it’s important to eat a variety of whole foods.

A calorie is not a calorie. What I mean by this is that depending on the source, calories will have a different effect on our bodies. Calories coming from nutrient rich sources help us stay healthy and satiated. For example a banana contains about 100 calories, just like one of those 100 calorie packs of cookies. But unlike that 100 calorie pack a banana is also a natural source of potassium, magnesium, folate, vitamin a and vitamin C.

 

The nutrient content of food is linked to that foods source. So questioning where our food comes from is a healthy thing to do. Whether is was cultivated in nutrient rich soil or raised in a factory farm, knowing were our food comes from not only gives us a better idea of how nurturing it is but will also help us form a connection with it. This is very important.

 

Preparing our own meals is an important tradition. In our fast food nation it can be rare to prepare meals from scratch. Loosing this tradition would be of great detriment to all. It is important we teach our younger generation to keep it alive. Preparing a meal from fresh ingredients is not only beneficial to our health but to our family values and traditions. Sharing recipes and teaching our kids how to prepare them will help strengthen your bonds as a family and will create a deeper connection to what we eat.

 

 

Nutrition is not only about its scientific components but about nourishment. And nourishment is the root of health.

 

Beautiful Skin

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I have said it before and I will say it again, I am vain.  What ever, nobody is perfect.  I grew up surrounded by chauvinism and beauty queens.  I grew up uncomfortable in my skin and longing for the day I would wear a crown that would prove my worth to the world.  I studied the pages of beauty magazines and did my best to mimic what I saw.  In the end I was always disappointed in myself.  I could never achieve the golden standard for beauty or the ultimate seal of approval.  It was exhausting.  Now I know it was ridiculous.  Now I know I am a beauty queen in my own right.  What did I tell you yesterday, with age hopefully comes wisdom :).  Ladies let’s not pass on this ridiculous idea of beauty to our children and the never-ending supply of products that come with it.  Let’s teach our children that beauty really comes from within.  Beauty roots itself from our strength, kindness and confidence.  And for those who are a little vain, like me, know that you don’t need any expensive beauty product to look healthy and glowing.

 

I am very careful about the things I put in my body and my skin is no exception.  Our skin is our first line of defense and we should treat it with respect and kindness :).  Harsh, questionable and toxic chemicals do not belong in your body.  There is no reason to have them in your beauty products.  There are so many  natural and nourishing alternatives to pricey department store potions.  Frankly I don’t see why we should support the cosmetic industry with it’s half truths and shady products and practices.  Everyday I see beautiful women fall victim to the “beauty industry” and it breaks my heart.  Ladies we are smart, powerful and beautiful!   Anyho… Yesterday I talked about my healthy skin eating habits.  Today I would like to share with you my topical skin care go-to’s.

 

In my beauty cabinet

In my beauty cabinet

 

1. Coconut Oil.  My husband makes fun of me because he says I think I can heal anything with a little coconut oil.  While that is not 100% accurate I do love coconut oil.  I eat it, I use it in my teeth, my hair and my skin.  Coconut oil has moisturizing, anti-bacterial and nourishing properties.  I use it as a skin moisturizer and for washing my face.  As a nightly face wash I rub a small amount on my face, massage it and let it sit for a couple of minutes.  Then I use a cloth with warm water and place it on my face to open up my pores.  The coconut oil absorbs impurities.  I repeat the cloth over my face about three times and then I wipe the remaining oil of.  And no pimples ladies, in case you are wondering.  Here are some other great ideas.

 

2. Rose water.  I use rose-water as a toner.  It has astringent properties.  You can use it on its own or mix with a little witch hazel to create a refreshing and gentle yet powerful tonic.  You can also mix rosewater with distilled water and a little glycerine for a rejuvenating mist.

 

3.  Clay.  Twice a week I make an all natural mud mask to deeply clean my pores.  I use Aztec Secret Indian Healing Clay.  I mix half a spoonful of clay with one spoonful of rosewater or green tea.  I apply with a brush, and leave on for 10 minutes.  Then I rinse with a cloth gently.

 

4.  Soft brush.  I use a facial brush (like this one ) on a daily basis to gently exfoliate my skin. It’s a good way to start the day for a little skin pick me up.

 

5.  Konjac Sponce.  This one I use for washing my face daily.  It gently exfoliates and removes dirt without having to use a face cleanser.

 

6. Almond oil.  I love almond oil as an all over skin moisturizer.

 

7.  Vitamin C serum.  As an alternative to expensive skin serums I use vitamin C.  Vitamin C serum is rich in antioxidants and is easily absorbed by your skin, and no nasty chemicals.

 

8. 100% Pure Cosmetics.  This is my go-to brand for  make-up.   “Pure products are truly 100% pure: no synthetic chemicals, chemical preservatives, artificial fragrances, artificial colors, harsh detergents or any other unhealthy toxins”.  Im sold, and I like their products, they smell and feel delicious on my skin.

 

9.  My guilty pleasure.  About a year ago my amazing mother in law gave me a skin moisturizer from a local company called Mac’s Smack.  With only 10 (all natural and readable) ingredients, it was love at first sight.  I LOVE  Your Best Skin moisturizer.  It is a little pricey at $28 but, like I said,  a guilty pleasure.  Besides my mother in law took notice of how much I liked it and has kept me stocked.  I know, I know I am one lucky lady.

 

Aside from these wonderful products I like to experiment with natural face masks etc.  You could try yogurt and lemon, muddled cucumber and avocado or raw sugar and coconut oil.  There are so many possibilities for beautiful, healthy skin the sky is the limit.  For wonderful recipes you can check my favorite skin care book ( I should get paid for this lol)  Holistic Beauty from the Inside Out by  Julie Gabriel.  You can always consult the Environmental Working Group Skin Deep site for ratings on your beauty products, they even have an app.

Beauty does come from within.   But for beautiful, healthy skin I say dish the hormone disrupting, bank breaking beauty products and welcome nature into your beauty cabinet.

 

 

 

Fats are not the enemy

Today I would like to openly state my rage against a campaign based on faulty research and greed.  For a while now I have been suspicious about low fat diets and their supposed health benefits.  As our society suffers from an all time high in chronic disease, including obesity, hearth disease and diabetes I wonder how we got here.

Here is a tiny little bit of history.  In the 1950’s America was facing a health epidemic. Cardio Vascular Disease, rarely seen before the 30’s, had become one of the leading causes of death.  As doctors desperately seeked for an answer a man called Ancel Benjamin Keys blamed saturated fats.  His research paper  titled the Seven Countries Study supposedly proved the correlation between saturated fats and heart disease. The study has been surrounded with controversy since the beginning.  It is argued that the final data was “Cherry Picked” (which means it was selectively picked in order to support Keys theory). But as usual economic interests got the best of the situation.  The American Heart Association jumped on the bandwagon and the rest is history.

Now keep in mind that the AHA was basically launched by Procter & Gamble, the maker of Crisco oil.  ” In 1948, P&G made the AHA the beneficiary of the popular “Walking Man” radio contest, which the company sponsored. The show raised $1.7 million for the group and transformed it (according to the AHA’s official history) from a small, underfunded professional society into the powerhouse that it remains today.”  states  Nina Teicholtz in the “Questionable Link Between Saturated Fat and Heart Disease“.   So it is no wonder that their dietary guidelines included the radical reduction of saturated fats and the inclusion of  vegetable oils .  This happened in spite of other medical opinions.  Dr. Dudley White  noted that the increase of hearth disease coincided with the increased consumption of vegetable oils and hydrogenated fats!  His opinion was that Americans should stick to traditional foods and avoid these oils.  But by this point mayor industries where already behind the saturated fats theory.  Skip to present times,  the hearth disease epidemic is rampant and so is obesity and a myriad of other diseases.  Trans-fats, like those found in vegetable oils,  oil spreads and baked goods, have been recognized as a mayor contributor to heart disease.  The same fats that once where deemed good for you have been destroying our health.  Yet Americans are still advised to use these oils and follow a diet low in fats.  So what gives?

Please keep in mind that once upon a time cigarettes where marketed as good for you, and approved by doctors!

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Today I am not going to go into details about the benefits of saturated fats in our diet. Healthy saturated fats from good sources, such as those in butter, eggs, coconut oil and healthy animals support our digestive, nervous and immune system.  Fats do not make you fat.  Healthy fats nourish your body.  A diet low in fat leads to malnutrition, cravings, obesity and many health problems. If you would like to know more about the subject  visit  Eat Fat Loose Fat, I highly recommend it.  You can also find more on saturated fats here.

Today I would like to invite you to do a little digging.  I would like to invite you to use critical thinking and maybe depart from dogmatic or blind faith.  Could it be possible that  the AHA and their board of businessmen was wrong about saturated fats?  Could it be possible that  your great-grandparents cooking with lard instead of canola oil was one of the factors heart disease wasn’t an epidemic back then?  Could it be possible that traditional cultures had it right all along?  Even if you disagree with me I would just like to open the debate.   The decision to avoid fats like the plague should be based on your personal experiences and research.

I have witnessed family and friends struggle with weight and health issues and sadly low or fat-free diets don’t seem to help.  I have seen loved ones suffer from a number of diseases raging from diabetes to dementia brought on by a low fat, high sugar diet.   From my personal experience I can say that a diet rich in healthy fats, including saturated fats, has lead me to my ideal weight, good health and emotional well being.  You will never see me ask for an egg white omelet and a cup of fat-free yogurt.  I will take bacon and eggs over a bowl of cereal and low-fat milk every time.  I know this is a personal decision.  I also know the same diet does not work for everyone.  But I also know that substituting healthy fats (saturated included) for refined carbohydrates and diet drinks is a recipe for poor health.

As always I wish you health and wisdom.  Health is a journey of constant discovery.  It is a precious gift that only you can gift yourself.

 

 

 

Healing Broths

I recently read an article on Well+Good about a new trend in New York, bone broths.  “Finally” I said to myself and decided to add my little grain of sand by sharing some information with you.

Broths are one on the most ancient and healing foods you will find.  I am not talking about those you buy at the grocery store, but the ones you make at home.  Broths are ridiculously easy to make and contain a wealth of nutrients.  It is a traditional food that has been removed from our culture by the food industry’s fast everything standards.  I am here to tell you that making this a staple food at your home will not only  improve the flavor of your meals but your health.

Most of the food generally consumed is depleted of vitamins, minerals and nutrients.  These foods are flavor and nutrient lacking, even worse they are depleting.  They literally rob your body of essential nutrients!   When your body is malnourished it can’t protect itself from viruses that are rampant during the cold season.  If you have ever wondered why you or your kids always get sick during the winter, it’s not because of the cold weather but poor nutrition. Broths are a great way to nourish your body.  This season I invite you to build up your reserves and make broths a part of your routine.  Me and the kids have greatly benefited from sipping on them on a regular basis.

Broths can be a nutrient powerhouse!  Bone broths are especially nourishing containing minerals in  forms that can be easily absorbed by the body.  Calcium, magnesium, phosphorus, glucosamine and gelatin are just a few of the precious nutrients you can find in a bone broth.    The calcium found in bone broths easily surpasses the one found in milk!  Bone broths gelatin content is excellent for aiding in digestion not to mention it is good for your joints.  Vegetable broths can also be loaded with nutrients like potassium and trace minerals.

Lucas and I enjoy sitting down together for a cup of hot vegetable tea (as he calls it) and look at books.

turn it into a soothing event with beautiful teacups

turn it into a soothing event with beautiful teacups

 

Making broths is simple you just need a pot, water, vinegar and what ever ingredients you are using be bones or vegetables. For bone broths you will want to put the bones (preferably from organic meat, pork or chicken) in the pot, cover with water and add a couple of teaspoons of vinegar.  The vinegar leaches the mineral from the bones.  Let the bones sit on this water-vinegar solution for an hour before heating.  Then bring to a boil, reduce heat and simmer for 6-8 hours.  I usually let my bone broth simmer overnight in a slow cooker at low temperature.  Vegetable broths can be ready faster.

If you do a quick google search you will find numerous and easy recipes.  Here is a bone broth recipe by wellness mama.  And the article “Broth is Beautiful” contains various recipes.

 

I am going to share the recipe we have been using the most, for our daily “vegetable tea”.  It is super easy, don’t be daunted by the list of ingredients, and delicious.  I got this recipe from  Rebecca Katz, The Inner Cook and it truly is a “magic broth”.

Magic Broth recipe

3 unpeeled carrots, cut into thirds
1 unpeeled medium yellow onions, cut into chunks
1 leek, both white and green parts, cut into thirds
1⁄2 bunch celery, including the heart, cut into thirds
3 unpeeled cloves garlic, halved
1/2 bunch fresh flat‐leaf parsley
2 medium red potatoes with skins on, quartered
1 Japanese or regular sweet potatoes with skins on, quartered 1 Garnet yam with skin on, quartered
1 8‐inch strip of kombu ( I have been using a whole Nori sheet)
1 bay leaf
6 black peppercorns
3 whole allspice or juniper berries
1/2 tablespoon sea salt

Rinse all the vegetables.  Put all ingredients in a pot except the salt. Fill the pot  with water, cover, and bring to a boil.

Remove the lid, decrease the heat to low, and simmer a minimum of 2‐3 hours, I simmer mine for 6. If water evaporates and vegetables start surfacing add more water.  Once the broth is ready add salt.  Strain and store.  I use mason jars.  That’s it even an inexperienced cook can handle this recipe.

If Lucas can do it, so can you!

If Lucas can do it, so can you!

Ready to cook!

Ready to cook!

So good luck and, pardon the pun, may the broth be with you!

 

 

Sickly Sweet

This past saturday we celebrated Lucas 4th birthday.  It was a fun day that was about a month in the making for me.  You see, every time I host some kind of celebration for the kids I inevitably end up stressing about what I am going to offer as treats (amongst other things like decorations).  There are the easy choices like serving water instead of sodas or juices.  But trying to create a sweet yet not toxic menu of treats can be challenging.  Don’t get me wrong this is a “challenge” I happily take every time, but it does take some work on my part.  This year I opted for  a series of cupcakes, including carrot ones, lightly frosted and all home-made.  A cucumber mint salad, watermelon and some not so sugary sugar cookies.  In the end the kids didn’t seem to mind that the cupcakes where not mostly frosting and nobody asked for soda or juice.   I’m sure they have had tastier treats, than those I inexpertly created, but in the end it didn’t  matter.  They had a blast.  I feel sometimes we underestimate our kids capability to strive without high sugar doses.

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Sugar does not equate happiness, was my mantra for the weekend.  So it felt somewhat prophetic that I ran into the work of british artist James Ostrer.   His current series of portraits titled: “Whatsit all about” depict a disturbing obsession with sugar and pop culture.  The bright-colored and grotesque images will make you think twice about overindulging in junk food.  Ostrer thinks of the work as therapeutic, as he himself battles with sugar and junk food addiction.  The work also depicts somewhat of a tribal vibe gone wrong.  Like food and our culture have become so overly processed, all we are left  with is a synthetic world.  “I started with wanting to create new tribes based on what we now eat and how far removed it is from nature,” Ostrer explained to The Huffington Post. “The distance between what comes out of the ground and what we then open from a packet.”  

The glossy images also touch on celebrity pop culture.  This aberrant need to seek guidance in a world that doesn’t embrace acceptance of self or others.  It’s like a vicious circle of self hate made up to look like the object of your affection.  In the end I guess you could say the images are like some kind of beautiful sugar nightmare.  As Feature Shoot  puts it: “He constructed each besprinkled monster in an effort to beat the cravings, exploring the deeply unfulfilling process of binge-eating. Beginning with a colored cream cheese base, the sculpted edibles were often a race against time to maintain, some of the full body portraits taking upwards of 8 hours to complete. Ostrer’s dessert-riddled busts look like tribal devils of our darker cravings, the overload of color and candy a visual definition of the words “sickly sweet”.”

I invite you to take a look at this provocative series.  As an artist and health enthusiast I believe this kind of work is important.  After all, sometimes images can speak louder than words.

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For more of this series check this links:

Wotsit All About

The Nightmarish Depths of Sugar Addiction

Junk Food Face Mask

 

A better PB&Jelly

Today I was thinking about the little things we can do to improve our lives. Smiling more, relaxing my shoulders, drinking more water, walking more and sitting less.  It’s the small changes we make on a daily basis that have the greatest impact in our health.

While making Lucas a peanut butter sandwich it occurred to me I could improve it, with a little twist.  Here is the easy and healthier alternative to the famous PB and jelly.

The new and improved pb&honey

The new and improved pb&honey

Use whole wheat bread. When choosing bread I always check how much sugar is in it and, honestly, how it looks.  The further it looks from a brown version of wonder bread the better.  Test your bread, the longer the shelf life the worst it is for you.  My bread usually goes bad after about 4 days unless I refrigerate it.  Most of the time (cultured foods excluded) super long shelf life is an indicator of high processing.

Use peanut butter with one ingredient on it, peanuts.

Instead of jelly use a little bit of raw honey (not the kind that comes in a little plastic bear). Raw honey has lots of vitamins, minerals plus antibacterial and antioxidant power.

Sprinkle with chia seeds for extra antioxidant power.

That’s all folks.

A small change that can improve your health and your children’s.  By the way, Lucas loved the new version.  Mission accomplished for the day :).