Happy New Year!

As 2015 comes to a close, I find myself, like many people, reflecting on what the past year has taught me. 

I have so much to be grateful for. Many accomplishments have been made as well as amazing connections with wonderful people. 

My children have blossomed both academically and socially. They are both healthy and happy, therefore I am happy. What more could a mother ask for?!

My personal relationships with friends and loved ones are built on love, trust, honesty and laughter. Surrounding myself with those who bring me such joy, as I hope I bring to them, is an overwhelming feeling of gratitude.

Towards the end of this year, I wasn't the healthiest health coach. THIS was very difficult for me to understand, at first. However, just like the highlights of my year, the darker times also taught me something. I AM ENOUGH. There is no way I can be everything to everyone and have what I need for myself. I learned this as my health suffered. I pushed myself to the point of physical exhaustion. 

Taking time for myself to heal has not only been good for my health, but also good for my soul. I stepped away from social media, a bit. I slept, I ate meals s-l-o-w-l-y, drank water in abundance and heck, watched movies just because I could.  I came to terms with all is as it should be. I AM ENOUGH.

It was particularly difficult for my health to take a nose dive right in time for the holidays. And as my wonderful friends offered their help, I could only say "Thank you! But what is done ( the shopping, the presents, the cards etc.) is going to have to be good enough." I surrendered! And it felt good!

So as we come to the end of 2015, I ask you, How are you feeling? Are you ready to take on the new year? Or are holding onto things that may not be benefiting you anymore? 

Only you know.  Remember this, I AM ENOUGH!

Thank you all so very much for being a part of the Healthy Appetites community. I'm looking forward to what 2016 has in store!

See you in the New Year!

Much love,

Alyssa

Keeping Halloween fun for everyone and Mummy Pizzas!

Halloween is a time full of imagination and fun.  It can also be a time of anxiety and sensory overload for some.  I recently read an article written by a Special Ed teacher in PA who also works with children with ADHD and other disabilities and it really put the night into perspective.

HALLOWEEN FACT: Sugary treats do not cause hyperactivity, but the exciting environment of tricking and other holiday experiences may contribute to an increased level of activity

While I'm all about healthy eating and not a huge fan of the overabundance of candy that goes along with Halloween, it makes sense that the over excitement of the night in general is what makes the experience difficult for children.

Jonathan Brush, Ph.D., a clinical psychologist, succinctly sums up how many children with ADHD experience Halloween. “When a child has ADHD, we know that there is a tendency towards impulsivity and over activity in the best of circumstances, and this is exacerbated in new and unfamiliar situations. In the case of Halloween, we add the experience of dressing up in costumes, going out at night, seeing other groups of children around the neighborhood. This is a recipe for the child with ADHD to become overwhelmed with stimuli, leading to less self-control and increased overactivity.”

Here are some helpful tips for school and home:

• Create a social skill story detailing the adventure to foster familiarity.
• Plan a costume dress rehearsal…beware of sensory and safety costume issues.
• Take a test run of your treating route…surprises create stress.
• Preset candy rules… schedule a donation! ( we do the "Switch Witch" at our home. Kids keep 5-10 pieces of candy,depending on size, the rest is left for the Switch Witch who takes the candy and leaves a small, non candy gift. LOVE IT!)
• Safe Costume = Safe Trick-or-Treating
• Try to stick to your regular bedtime routine!
• Fill up on a healthy dinner before treating!
• Collaborate with teacher & preview school celebration plans!
• Take calming breaks using hard impact exercises…20 jumping jacks!
• Schedule daylight trick-or-treating vs. night time.
• Less is more…fewer houses, more control!

Remember, Trick or Treat is NOT a required activity. If your child really doesn't like it, skip it!  Do something else that's fun as a family. 

Mummy Pizza Recipe

A Halloween tradition in our house is having friends over for dinner before we all head out Trick or Treating.  I always like to fill the kids bellies with something fun and healthy before the onslaught of candy and shenanigans.  It wouldn't be Trick or Treat without Mummy Pizzas! 

What are some of your Halloween traditions?  What do you do that helps have a fun and safe night for all?

Deliciously Fall

The crisp New England air is upon us once again. This time of year I instantly want to get cozy and start cooking hearty soups and baking delicious treats!  

I love the simple beauty of fall!

After our most recent visit to the apple orchard, and there have been a couple trips, I made a delicious apple crisp before my kids devoured the entire peck!
  Warm apples and pears (they're also in season) cinnamon, honey and brain boosting flax seed meal; this is a healthy twist to a fall favorite!

Ingredients
For the filling
6 medium anjou pears
4 medium macintosh apples
3/4 cup dried cranberries
2 tablespoons fresh lemon juice (from 1 lemon)
1/4 cup whole wheat flour ( I used Gluten Free flour with xanthum gum already in it)
1/2 cup honey
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg

For the topping:
1 1/4 cups whole wheat flour (again, I used Gluten Free)
1 cup old-fashioned rolled oats ( I used Gluten Free Oats)
2 stick unsalted butter, cold, cut into chunks ( I used Earth's Balance vegan butter)
1/4 cup flax meal
1/2 cup light brown sugar

Directions:
1. Preheat oven to 350
2. To make the filling, peel and core the pears and apples, then cut them into large chunks.
3. In a large bowl, combine the chopped fruit, cranberries, lemon juice, flour, honey and spices.  Using a large spoon, mix gently to combine.  Set aside.
4. To make the topping, in a separate large bowl, combine the flour, oats, butter, flax meal, and sugar.  Using your hands, mix the dough together until it looks like large crumbles.
5. Pour apples and pear mixture into a 9 x 13" pan.  Top with crumble topping.
6. Bake for 30 to 35 minutes or until the topping is lightly browned and the fruit is tender and bubbling.
7. Serve warm.

This recipe is forgiving and flexible.  Add more or less fruit depending on your tastes.  As always I give you options to tailor recipes according to you and your family's particular needs.
I absolutely love this recipe and hope you and your family does too!

Thank you!

\

On Sunday, September 20th, I had the opportunity to be a part of the Horne Street School 5K and Family Fun Run.   This was a Dover Community event, encouraging fitness in our schools; how awesome is that!?!  Not only did my family and I run, I was also available to speak with families about the importance of good nutrition and moving our bodies every day.  I thank all who stopped by my table and said hello and sampled a healthy treat. 

As promised, I'm sharing the recipe for the sunbutter balls I had there that day.  These make a delicious and healthy snack or dessert.  Let the kids help roll them into balls.

Sunbutter Balls

Makes 30 bite-sized balls

1/2 cup raw cacoa powder (I use Navitas brand.)

1/2 cup local honey

1/2 cup sunbutter (you can use peanut butter instead)

1/2 cup raw sunflower seeds

1/2 cup sesame seeds

1/4 chia seeds

1/2 cup gluten free oats

shredded, unsweetened coconut

Mix all ingredients by hand, except the coconut. Form the batter into bite-sized balls and roll them in the coconut.

Enjoy!!

Brainy Breakfast

Back to School time!  I can hardly believe it myself!  Where did the summer go?  I know for our family, we had an amazing summer spending time with friends and family.  Long, lazy days at the beach, camping adventures and peaceful time spent on the lake, just to name a few of our activities.  

Now it's back to reality.....  

This back to school season, I want to educate parents about the importance of brainy breakfasts, nutrient-dense lunch and dinners and healthy after school snacks. 

In my first installment of Back to School tips; Begin the Day with a Brainy Breakfast!

Above all other organs, the brain is most affected – for better or worse – by what you eat. You put junk food into a child’s brain, you get junk behavior and junk learning. Scientific studies show that children who begin the day with a brainy breakfast:

Made higher grades
Were more attentive and participated better in class
Were less likely to be diagnosed with A.D.D. or learning disabilities
Handled complex learning tasks better
Missed fewer school days because of illness
The main ingredients of a brainy breakfast are:

Protein, which perks up the brain
Fiber-filled carbs, which provide a steady supply of fuel
Omega-3 fats, which build smart brain cells
Minerals, such as calcium and iron, which help brain biochemistry work better
Here are some tips for brainy back-to-school breakfasts from the Sears’ family kitchen:

Whole-grain waffles or pancakes topped with blueberries and peanut butter
Oatmeal with blueberries and yogurt
Whole-wheat banana nut bread and yogurt
½ cup low-fat cottage cheese in a scooped-out cantaloupe half
Whole-wheat tortilla wrapped around scrambled eggs and diced tomatoes
Veggie omelet, whole-wheat toast, and fruit
Peanut butter and banana slices on a whole-wheat English muffin with low-fat milk
Almond-strawberry yogurt cup. Layer the yogurt and strawberries (or another fruit, such as blueberries or chopped apple, peaches, or pineapple) in a small bowl. Drizzle honey over the top if plain yogurt is used. Sprinkle with almonds and/or flax-seed meal.
Zucchini pancakes. This is a long-standing Sears’ favorite that even our toddlers enjoyed. Add a cup of shredded zucchini to whole-wheat pancakes.
A fruit and yogurt smoothie

Besides a brainy breakfast, send your child to school with a healthy snack. Those busy little bodies and brains run out of fuel mid-morning and mid-afternoon, the times when learning and behavioral problems are most likely to appear. Our favorite snack: Go nuts! Nuts are the perfect snack because they provide the perfect balance of healthy fats, healthy carbs, and protein. Make your own trail mix: let your children pick out their favorite nuts and add dried fruit. For school snacks, be safe and avoid peanuts because of possible peanut allergy. A handful of nuts for a mid-morning and mid-afternoon snack is just what the school-doctor orders.

*Information from Dr.Sears Wellness Institute  

I hope this information was helpful to you.  There are lots of great suggestions to start your child's day of right.

A favorite breakfast in our house is pancakes or waffles with a side of fresh berries.  Both my children also take an Omega fish oil supplement to boost their brain power.  

I wish you all much luck and love as we all transition into this new school year!  May we enter it with a refreshed mind, a light heart and a sense of humor.

Stay tuned for the next Back to School installment!

Much love,
Alyssa

Back to School

As kids head back to class, it's time for parents to restock the kitchen pantry with healthy meal and after school snack options to support their children's growing bodies.

This back-to-school season, I want to educate parents about the importance of brainy breakfasts, nutrient-dense lunch and dinners and healthy after school snacks.

I will be sending out Newsletter "Blasts" to help you get back into the groove. Full of tips, science-based nutrition information and recipes straight to your email inbox! 

Haven't signed up for my newsletter yet? Sign up now and you will also receive:

• A quick lunchbox lesson with the Savvy School Lunch Guide. 

• Healthy after school snack recipes. 

Simply go to Join My List at the top of my website, enter your name and email address and that's it! As always your information is safe and will never be shared with anyone! 

Let's start the school year off on the right foot! I'm here to help you!

Much Love,

Alyssa