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 :).



Water Kefir, lets start a trend



I wanted to share with you my latest obsession, water kefir.  It’s delicious, loaded with good bacteria and could be your soda substitute.  Water kefir is a fermented beverage made with cultures of various strains of healthy bacteria and yeasts. The kefir grains, also known as Japanese water crystals, feed on sugar and produce lactic acid, alcohol (ethanol), and carbon dioxide, yielding a fermented carbonated beverage. Now don’t worry the alcohol content is less than 1% so your kid will not get drunk.  

The process for making water kefir is very simple and you don’t need too many ingredients or fancy tools.  The first thing to do is to order your kefir grains, I got mine here.  And with good care these grains can last indefinitely so you can use them over and over.  Most times they even grow!

These grains come dehydrated so you will have to rehydrate them.  To do this you simply place the kefir grains in sugar-water and leave at room temperature for about 3 days.  Once your grains have been rehydrated you are ready to start making batches of water kefir.  With proper care the kefir grains can last for ever, so you have unlimited water kefir at your disposal.

To make water kefir you follow the same procedure as you did to activate them, but you only let the bacteria in the sugar-water 24-48 hours any longer could result in damage to the kefir grains.  Here are detailed instructions as how to make water kefir, video included :).

After the first cycle of fermentation you can do a second cycle (super easy you just remove the bacteria, add juice or fruit, seal and let sit for an additional 2-3 days) to get carbonated water kefir, which tastes a lot like soda!  I love this part because you can experiment with flavoring your water kefir!  Wellness Mama has some great tips you should check and try yourself.

I really endorse this beverage because its delicious, easy and fun to make, the kids love it and it can do wonders for your gut health.  If you have ever wanted to kick the soda habit this is your chance.  It is cheaper and healthy.

Why is water kefir good for you?  Here are a few reasons:

It’s a fermented beverage that contains healthy bacteria your digestive track can use for better digestion and immune health.

It is easy to add into your diet.  You can easily consume 4 oz a day.

It’s an easy way to introduce your children to cultured foods (which rightly made are super healthy)

It can substitute unhealthy carbonated beverages.

Because of its vitamin and antioxidant content it can help you release stress and have better skin.  Youqueen says so :).

If you want a pet, the bacteria are super easy to care for and love :).


All I can say is, I’m in love. I know I’m gushing but what the heck, it’s all good.  Try it you might fall in love too.




For more information on the health benefits of water kefir, follow this link.