Monthly Archives: August 2015

Overnight Oats!!!

August 18, 2015

With school starting this week it’s a great time to start making my favorite breakfast again! It’s great to be able to open the refrigerator and pull out a ready to go delicious breakfast! 🙂

Work smarter not harder!

I always mix-it up from time to time by adding raisins, cranberries or almonds. Whatever your favorite add-ins are try them out and let me know your favorite combinations!



July 15, 2014

Overnight Oats!


This is one of my favorite breakfasts. It’s fast, easy, yummy and the kids LOVE it.

My friends are always telling me that they can’t get their kids to eat oatmeal.  I personally can eat oatmeal plain with no problems – but let’s face it… that’s not going to fly with most kids! Here is a great way to get your family eating a  yummy and nutritional breakfast.  Eating real food can be real easy! 🙂


1/2 Cup Raw Oats

1/2 Greek Yogurt

1/2 Cup Coconut Milk (can sub almond milk)

1/2 Cup Fruit ( I even use a whole banana)

2 Tbs PB2 (chocolate or PB flavor ) –  Optional

I have used honey, cinnamon or vanilla in place of/ or with the PB2


I try to let my kids join in the fun and and make their own creations. I have found the more involved the kids are in choosing what they eat, the more likely they are to try new things. There are several versions and lots of different possible combinations to keep your oatmeal mornings happy mornings!

PLEASE feel free to share your favorite combos!!!


Family Fun Day! The Kansas City Zoo

August 12, 2015

Family Fun Day! The Kansas City Zoo



Here is my family on one of our MANY zoo trips this year with our awesome niece Taryn. 🙂

So many places to go…can’t decide where to go next!  🙂


We Sinthusys are always on the look out for fun, family activities we can all do together. And the Zoo is something we ALL enjoy. As many times as our family has been, it never gets boring (not yet anyways!)  I love the Zoo…I mean really what’s not to love… and we get to see the kids figuring out and understanding new things on each visit. And of course anything to get us outdoors and walking all day is just an added bonus. However, this last visit I left…well shocked and a little confused! Maybe I never paid close attention before? I’m not sure why this visit was different….BUT

SODA, SODA and well more SODA?!?! It seemed like almost every stroller had 2, 3, 4 even 5 of those large refillable soda cups hanging from the handles…really?

Have you ever heard someone say, “I can’t afford to eat healthy? HAHA!  Water is free…last time I checked soda is not free!  Why as parents do we think we are punishing are kids by not letting them indulge in sugar that will quite possibly lead to health and/or weight problems in their future? With all the studies out there that say, “Yes, added sugar does in fact act just like cocaine and is addictive and has NO positive benefits”…why do we keep buying it??? Why do we want our children to face the same (or worse) health/weight struggles we have had to struggle with as adults?!??! (This is a subject I’m very passionate about – if you didn’t notice!) 😉

Of course my kids see the big cute drinking cups and want one…if they were a few bucks and came filled with H2O I just might buy them. So why not place water filling stations around the Zoo, so families can fill up on ice water…it’s hot out there. And the Kansas City Zoo, might offer this however in the years my family has been going I have never seen a water filling station….NO I’m not talking about a drinking fountain. I prefer my water free of germs. 🙂

One fabulous option the Kansas City Zoo does offer is you can bring in your own food and drinks. And good thing, because I’m not sure there are many (or any) items on the menus that I would purchase for my kids, plus yes it saves a few bucks. But it would be nice to be able to walk into a cafe and grab a fresh salad, or sandwich that isn’t highly processed. And please don’t tell me they have bananas or apples for sale…wow, yes an apple that’s a great meal option….that would be part of a snack for us. So again, I appreciate being able to bring in our own food.  But, why not start promoting a healthy, active lifestyle? I’m sure most of us would agree that the Zoo is a great fun family activity…what better place to start, right?

My thoughts exactly! I will be sending a letter with a simple request to the Kansas City Zoo. Set-up a few VISIBLE water stations that are staffed…why staffed? Because there are kids at the Zoo…enough said.

Our family still LOVES the Zoo and we hope to help make it an even more enjoyable family fun activity! 🙂


Does your local zoo have water filling stations?


Let me know what your family is struggling with this week and I’ll tell you how we handle that issue (if we have).



Drink Water!!! 🙂


Happy Wellness Wednesday!


Clean Eats!

August 10, 2015

Clean Eats!




This was my lunch today – and probably a few more days this week 🙂 Yes it’s that good!!!


  • Baked Chicken Breast – I seasoned with a pinch of sea salt and cracked pepper.
  • Pinto Beans – Soak and cook in the crock pot (so easy)
  • Homemade Pico
  • Mix the beans, chicken and pico together
  • Scoop onto the lettuce. I used Romaine Lettuce Hearts but any kind of lettuce would work.


One thing we can all agree on, is that life is busy! You are working 70+ hours, the kids have practice,  the kids have games, doctor appointment, bible study, dentist appts…etc, etc…etc.


I get it! LIFE IS BUSY! 🙂

Since we know this, why don’t we just:

  1. Accept it
  2. Except it
  3. Plan for it

And while you may or may not have several hours on the weekend to meal prep for the entire week for each and every meal…that’s ok. Start with simple solutions that will keep you eating clean, healthy meals that you enjoy! The key word is ENJOY. DON’T eat plain chicken and broccoli every night either. Remember, we need a variety of foods and the goal is to have a lifestyle change, so find ways to make the foods you like. And if you need help, just ask!  


Click the link below for ideas to help keep your body properly nourished.


One way to plan for the chaos it to keep a few simple staples on hand and ready to serve. I try to keep a few staples made each week to pull out in a rush – but I also like to mix it up and switch out my weekly staples.

This week my staples are homemade pico (my husband makes the best) and pinto beans. Both are so easy and simple to make. I use the pico on my eggs, blue corn chips, veggies and the above pictured chicken lettuce wraps.  You can pair the beans with chips, chicken, fish, pico and or veggies (I smash the beans add some pico – YUM) Both items make for fast and delicious meals and/or snacks.


What are your favorite staples?


Share your favorite ways to eat pico and/or pinto beans!


Happy Monday!


Runner’s Smoothie

August 8, 2015

Runner’s Smoothie, Got Carbs?




One of the many reasons I love running is the high carb intake, especially before longer runs. But let me tell you, there are days when eating the amount of carbs “recommended” for a long run or race can be very difficult…I know right, cry me a river 🙂 While, I could never be a “carb free” eater, I do try to stick to whole grains. And I absolutely LOVE yogurt, so anything that doesn’t include yogurt, just isn’t for me!


With our new weekly green smoothies recipes posts I decided what better to do than concoct a runner’s smoothie! The past few weeks I have been working on a few different smoothies packed with good carbs that are equally delicious! Experimenting with new smoothie combos is becoming a new and exciting adventure in our house. My 3 yo always has very interesting suggestions! 🙂


Here is this week’s smoothie:

Runner’s Smoothie

  • 1/2 cup kale
  • 1 c cashew milk
  • 1 c yogurt (I love vanilla brown cow)
  • 1 banana
  • 1/2 c oatmeal (I use uncooked)
  • 1 tsp cinnamon
  • Handful of ice

After my 15 mile training run today this was the perfect way to restore my glycogen stores! 🙂

Here are a few more runner’s smoothie recipes for before and/or after your runs!


Please feel free to post your favorite smoothie recipe!


Happy Carb Loading!


Getting back on track! Healthy Active Living

August 6, 2015

Getting back on track!


We all know how it begins….it starts off so sweet and innocent; just like my 14 month old…and you feel so deserving and entitled….then, just like my 14 month old, it slaps you across the face (giggling the entire time). How can something so sweet and cute leave such a sting?!  Yep, I’ve been dealing with the same thing…only with desserts! 🙂

Yes, I did just compare my 14 month old sweet baby boy to brownies, cookies, ice cream…and so much more! He is even sweeter! 😉

It doesn’t matter that my brownies only take 5 ingredients and are made with all real food ingredients.They are still JUNK FOOD,a better option, but junk food nonetheless. And all it takes is a few “bad” days and suddenly you are off course heading downhill full speed ahead. This is when you start to reason with yourself, saying things like, “well I might as well order pizza tonight after the day I had” (you’re laughing because it’s true)….and there goes your “healthy eating”.  You might as well say “BYE BYE” to all your energy as well. And we ALL know what happens when you’re eating bad and have ZERO energy. YEP! You stop being active and start gaining weight and excuses.

I’ve been there done that…many times. This summer has been so hectic and the last few weeks were no exception, I got off track. And no surprise here, but my runs/workouts suffered. I noticed a HUGE change in my running and my energy level. When you are training for a marathon is not the best time to get off track. But guess what, LIFE happens. And all we can do is respond. But we get to pick how we respond and react.  So instead of saying ok maybe I’ll do the marathon next year, maybe I’ll start back eating better after summer, after this BBQ. Do NOT let the black hole of excuses suck you in! Make today, right now, the next meal, make that be YOUR turn around point. I always try to follow the 80/20 rule, eat well 80% of the time.

And remember, this is a journey we are on, constantly working to better ourselves. There will be bumps along the way, but stay focused and remember that you and your health ARE worth the work!

Need a little extra help? Try the 10 day herbal cleanse. I LOVE it! The cleanse helps to get all the toxins and cravings out of our bodies so we are ready to go again. We do one every 90 days just for normal maintenance. 🙂


Need help and/or coaching during the cleanse? Great! Send us an email. We LOVE helping people feel better and reach their health goals. Check out the meal plans here too.


Happy Thursday!


Got my Brooks on I’m ready to go…AND IT’S 100 DEGREES

August 3, 2015

Got my Brooks on I’m ready to go…AND IT’S 100 DEGREES

With the heat index into the 100’s on some days, it is HOT….to say the least! But what other options do we have? Run or not to run? I always choose RUN, it makes me happy.  There are few things I have noticed this summer and since I’m training for my first marathon running is an essential part. 🙂

Tips for running in the heat:

  1. If you feel tired and slow – it’s ok – it’s HOT – SLOW DOWN
  2. Don’t Over Do It
  3. STAY HYDRATED – before and after
  4. For longer runs (over 6 miles) I always take water with me – I use a fanny pack (haha, I know right…but I would rather wear one than to risk passing out from dehydration)
  5. Make sure you are fueling your body properly – food, water..etc
  6. Wear a hat – it helps protect from sun and sweat 🙂

My experience is that with time your body adjusts and you get better at running in the heat or cold and you learn to adjust as needed.

So you’re NOT training for a marathon….no problem. I still make an effort to get the kids out and keep them active. Running, walking, riding bikes, etc. Choose an activity that YOUR family enjoys, something you can all do together and then DO IT…often! 🙂

There is no reason to only run on the nice days. Stay safe and enjoy outdoor activities year round.

A few of my must haves for running in the heat: 

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Here are a few good articles with more tips for beating the heat.