Tag Archives: activefamily

Park Trot

May 8, 2018

Park Trot – Family 5k

There is no better way to spend a Saturday morning than participating in a FREE 5K with my family and good friends.

Post-race treats 

The City of Independence, MO organizes the Bass Pro Park Trot; a 5k race the city and area businesses sponsor.  The event is FREE to all registrants and you can even get a “Couch to 5k” program online! Which is also a great way to get the city out and moving! This is the 4th year my family has participated and from my estimate 2018 had the biggest turnout since we started in 2015. Way to go independence!

Independence 5K Run/Walk aims to promote increased use and access of the City’s parks and trails. The Run/Walk will take place at Waterfall Park, south of Bass Pro Shop. We hope families will enjoy the event and want to spend more time visiting the many parks and trails Independence has to offer! http://www.independenceparktrot.com/


I ran with my 6 year old son, Kobe. This was his 2nd 5k of the year and his 6th 5k total.  He had a great race finishing in 28:01. Kailee my 8 year old also completed the race.  She woke up not feeling well but decided to still walk to race with family and friends. I was proud of her for participating even though she wasn’t feeling great. This was her 8th 5k. Way to go Kailee and Kobe.

Kash, my 3 year old, completed the kids run .5 miles as well that day. I was excited to see so many kids running.

It’s a great way to spend a day celebrating your healthy choices, recommitting to making healthy choices and enjoying running into friends in the community, teachers, local business owners and making new friends all encouraging each other. The park trot is one of our favorite races because you never know who you might see on the course.

Keep up the good work and if you haven’t yet committed to making your health a priority, there’s no better time than NOW!  Start today!

I would love to help you reach your goals!

Do you:

  •     eat less than 2 servings of green leafy veggies daily?
  •     eat less than 5 servings of FRESH fruits and veggies each day?
  •     feel tired during the day?
  •     need coffee/caffeine just to make it through the day?
  •     often have an upset stomach or get sick?
  •     have a chronic cough?
  •     have skin rashes/dry skin?

If these or other issues are present in yourself or your children; take action and take control today.

If you are ready to take control of your life and your family’s health, let me support you on your journey.

Fuel YOUR Kids For Greatness!

Kelli Sinthusy, MS,MA, Integrative Nutrition Health Coach




A New 4th of July Tradition

July 12, 2017

A New 4th of July Tradition

I got my Brooks on…


Every run every race is different, its own. Sometimes I feel great and I have great runs…and sometimes I’m tired and I don’t run as well.  I have been lucky so far with most of my races that I have been able to meet new people and chat for awhile. Not only do I enjoy meeting people and hearing their stories, but when you’re running 13.1 or 26.2 miles if helps to pass the time. J

Well last week I ran the Stars the Stripes 4th of July 5k with my 5 year old son.


(Here we are before the race, before the rain 🙂 )


I was truly blessed to watch him run, meet new people and enjoy his race and all the training and he did in preparation. Now I say training because he did train. When he came to me and asked to run a 5k with me I told him if he wanted to run he would have to train, so he would be prepared.  I see people signing up for races all the time. And while I think it’s a great thing to be active, for me, the race is much more about the training and preparation. Setting a goal and then working towards that goal.

Kobe’s goal was to run a 5K with his mom. While he has run several races with me and the rest of our family, this was his race.  He trained for about 10 weeks. His training focused much more on keeping a steady pace than finishing.  I knew Kobe was fast, he has always been fast. Kobe is a sprinter, he is fast and he likes to run fast.  J  I knew we would have fun and he would finish without any problems. After all, I have been running with this kid since he was 18 months old.

What I wasn’t prepared for was the impact the race would have on me. I can’t even begin to explain the pure joy it brought me to be part of Kobe’s 4th of July 5k experience, his first (solo-ish) 5k. From watching him pass the starting line with excitement, meeting people along the route, having people cheer him on and sprinting to the finish line, all with a smile of his face ; pure joy! I was so proud of him and hos accomplishment. And so was Kobe! Right before he crossed the finished line he looked back at me, smiled, and then ran right in front of me. He had to make sure he beat mom! And he did. Kobe finished in 34:20!


(Sprinting to the finish line)

Even though it was raining most of the race, we both had a great time. So much so, I think we started a new 4th of July tradition. Mother and son 4th of July 5k! J The other kids got in on the fun too. All three of my kiddos ran in the post 5k kids race and did a great job. But the time the kids race started it was pouring!


(Kailee, my 8 year old, finishing)



(Here I am with Kash as he is crossing the finish line at the kids race)


Whatever activity you enjoy I encourage you to involve your kids. It is a great way to spend time together. And I love being able to share something I love doing with my kids.


Happy Running!!!

Easy, Peasy School Lunches!

October 7, 2015

Easy, Peasy School Lunches!

school lunch

With the school year well underway it’s a good time to recap the keys to preparing successful school lunches! I know for me there are days when I think, “man, buying school lunches would be so much easier for me”…. but then I remember what they are serving, blah! It always comes back to being prepared. If I take just an extra few minutes during the week to lunch prep a few items it makes sending school lunches so simple and easy peasy! Plus, I feel good about what I’m feeding my kids. I don’t always make delicious items to put in my 1st grader’s lunch but to her it’s great. Pictured above –  was her lunch today and she was so excited. She LOVES power balls.

Power Balls

  • 4 cups total of: Old fashion oats, sunflower seeds, pumpkin seeds, sliced almonds
  • 1 C Natural Peanut Butter
  • 1/2 C Raw Local Honey
  • Mix together – add more peanut butter or honey as needed.
  • Roll into balls
  • Drop onto cookie sheet
  • Freeze to set (about an hour)
  • Freeze any leftovers

You can add in craisins, raisins, dark chocolate chips….really anything you want to spice them up. My kiddos prefer them simple!


If you have fallen out of the routine of sending school lunches just jump right back on – I hope the post from last year can help get you going again! Life gets busy. This week I needed to reread this post and regroup.


September 10, 2014

School Lunches

My kindergartener has been in school now for several weeks and while I am still mastering the art of school lunches I have come a long way in a few short weeks! As the school year was approaching the researcher in me kicked into full speed and I started reading article after article on school lunches….sounds fun I know! I wanted to make sure or at least give my best efforts to make school lunches that were similar to how we eat at home and not revert back to highly processed boxed foods! The general ideas are the same and I’ve tried to consolidate those here!

Unfortunately, there was one thing I did not see in any article – how to teach your Kindergartener to continue praying before lunch when no one else is praying. Kailee went to a Catholic Preschool and while we are not Catholic there were many aspects of her Preschool we loved. One being they pray before meals. I hope she continues to pray before lunch and doesn’t feel uncomfortable doing so!

Ok, back to the food portion of school lunches!

Here is a pic of Kailee’s first school lunch – all the options are good – but the packaging is horrible! This is a true rookie mistake!

school lunch fail

I had ordered the Ziploc containers on Amazon, but they didn’t arrive in time for her first lunch….so I thought I would just throw it in this! Big Mistake! After the first day of school I was so excited to see my sweet little girl, to hear about her day and all her stories. What I discovered is that she was STARVING! Starving because her food had gotten all mixed up and the granola had gotten all over her apple sandwich and everything was a mess. She had even tried to take a few bites of her granola covered apple sandwich, poor thing. Needless to say this was a total FAIL!

After a few days I started getting the hang of things (and my containers arrived, whew!). Here are a few pics of better packed lunches.

schhol lunch - eggschool lunch - pizza

Here is what I have learned so far…

Three key pointers to success:

  1. Containers with separate compartments. I use the Ziploc containers but there are several good options. http://www.amazon.com/EasyLunchboxes-3-compartment-Containers-BPA-free-Easy-open/dp/B004UIRUJ2/ref=sr_1_2?ie=UTF8&qid=1410315521&sr=8-2&keywords=ziploc+containers

           These are great for several reasons – the items do not get mixed up and it forces you to                     have a more balanced meal.

  1.  I have my daughter help me with her lunch. She normally gets to choose between two options  for her veggies and fruit. And she approves of everything that goes in her lunch. If they won’t  eat  it at home the chances of them eating it at school are slim to none! (Tip: Keep  reintroducing  new  foods at home and giving as an option for lunches)
  2.  Pack the night before. Food prep is an important part of eating well. I pack my daughter’s          lunch and her water bottle the night before so all I have to do is put her container in her            lunch bag with ice packs and her water bottle in her back pack – she actually does this now        every  morning.

I’m still shocked every time Kailee comes home and tells me there are kids in her class who   have Cheetos and Gatorade in their lunches. I understand busy schedules this is why food prep is so important, so you are not forced to grab something on the go. I also have her leave what she doesn’t eat in her lunch box so I know what she likes and doesn’t like and how much food she needs!

I try to mix things and keep a variety in her diet by not sending the same thing every day.  I have found that if I make lunch food and freeze it, it’s so much easier. Kailee loves taking zucchini muffins homemade granola and power balls so I try to keep a stash in the freezer and alternate. She also loves the heart shaped muffin tins, makes it extra fun and always puts a smile on her face! Sometimes healthy food isn’t as fun as the cool junk you can get at the grocery store, I get that. So I have pulled out my cookie cutters and anything that can be cut into a fun shape, gets cut! What’s better than a fun shaped PB & Honey sandwich or some heart shaped cucumber! Big Hit…HUGE!

So far here are some of Kailee’s fav lunch items:

Pizza –  I just put pizza sauce on a whole wheat pita sprinkle some mozzarella cheese and                                  cook it. She eats it cold and loves it! (I try to use all organic ingredients) 

Smoothie Pops – Green smoothie in a freezer pop mold (she loves these)

Hard Boiled Eggs –easy for me too! 🙂

Star Shaped Peanut Butter & Honey Sandwich

Check out this link for some more great school lunch ideas!


As I mentioned previously there as several great articles on school lunches available, I just prefer @100daysofrealfood. I get so many ideas from Lisa! Once you get the hang of it you can easily adjust things to meet your child’s preferences.

Happy Lunch Making!!! :)

Got my Brooks on I’m ready to go…running with the family!

September 8,  2015

Got my Brooks on I’m ready to go…running with the family!


With less than six weeks from my first marathon now is not the time to slack on the training.  With the weather cooling off over the next few weeks I’m excited to have more family training sessions. On hot days I prefer to run in the early mornings while the kiddos are still sleeping. J  But as the weather changes, so do my runs. On several occasions I have even planned my route to swing back by my house and drop off and/or pick up my kids for a 3-4 mile run with them. Sometimes they choose to grab a scooter, bike, 4 wheeler, run with me, or a little of both. I’m lucky enough to have Kash (my 1 yr old) with me on several runs throughout the week too!

all 3 kids on trail

Here I am finishing up a run with all 3 kiddos – Kash is in the stroller! 🙂

3 kids running

Here they all opted to run! Even Kash decided to get out of the stroller and run. He got in a good 1/2 mile too!  🙂


It’s important to me, that I continue to include my kids on my runs even if I am training. If someone told me that in order to train for a marathon I would have to run without my kids for 18 weeks, I would have passed. Thankfully that is not the case! They are excited for me, they are excited to go see me run and therefore they are extremely excited to be part of the process. Growing up living a healthy, active lifestyle is not simply a wish I have for my kids it IS our reality. Living any other way just isn’t appealing to us. (Gladly so)


It is an amazing thing to watch my kids playing outside, running around. People often comment on my kids’ level of energy and stamina. I believe this is due to (a large part) their (mostly) real food diets and the fact that they are active regularly. It is amazing what are bodies are capable of if they are fueled and maintained properly. We wouldn’t put water in a Jag (‘s gas tank) and leave it sitting in a garage for 20 years and then expect it to drive perfectly, would we?!?!


Get outside with your little ones, young ones, old ones, parents, grandparents and get active. There is no better feeling that the one you have knowing you are truly treating your body like a temple!


kash walking dog 1

The cutest little dog walker and best running partner under 2!!!



Happy Training!!!

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!!!


Banana Pineapple Green Smoothie

July 23, 2015

Banana Pineapple Green Smoothie

banana pineapple smoothie

I absolutely LOVE my green smoothies. I try to have at least one green smoothie per day! I have been flooded with people asking me for more green smoothie ideas and since I aim to please…I’m going to be posting a new smoothie recipe each week along with a few tips I’ve learned along the way. Each week I will pick a few fruits and experiment each day with different combinations and post my favorite!


Here are some basic guidelines to get you going.


Create your own yummy green smoothie with this awesome chart that breaks it all down. — SimpleGreenSmoothies.com

(taken from www.simplegreensmoothies.com )
Once you master the art of green smoothie making you can experiment and make your own yummy creations, but winging it right out of the gate…might not be the best idea.
This week’s Green Smoothie:


Banana Pineapple

2 Cups Kale

2 Cups Cashew Milk (or coconut water)

1 Banana

1 Cup Pineapple

1 Handful of Ice*

1 TBS Chia Seeds

½ TBS Vanilla

*I normally opt for frozen fruit instead of ice but in this recipe it works great. The banana adds enough thickness.


The cashew milk makes the combo of sweet and nutty flavor delicious! For a more tropical version try using coconut water or coconut milk.


How to make the Best Green Smoothies:

  • Blend the liquid and greens together first – this helps avoid any large clumps
  • I use fresh spinach/kale that I freeze – stay fresh longer and helps to make a cold creamy smoothie
  • Make smoothies ahead of time for one the go, in a rush meal ideas – Mason jars work great for storage – 2-3 days max in the refrigerator.
  • Add in a cup of plain greek yogurt – makes for an extra thick smoothie. 🙂
  • Enjoy!



If you have any fruit/veggies you would like to incorporate leave a comment and I will experiment!




Happy Blending!

Health Starts at Home – 20 minute workout

July 14, 2015

Health Starts at Home – 20 minute workout!

Here is a great workout when you’re in a time crunch.

I LOVE a good, fast workout and since life is busy some days it’s hard to squeeze in a workout. While I don’t go to a gym (who has time for all that 😉 ) I try to train 3-4 times a week.  When I need a good 20-25 minute workout AND want to take it outside I turn to Maria Kang, @mariakang . She always posts good little workouts. Last night Kailee and I completed this workout in the backyard. Yes, it was hot, around 95 degrees (at 8pm). Drink water and stay hydrated, be smart!
I left out the snatches – since I do not have the equipment –  but even with the 4 exercises it was a good 20 minute workout.



Don’t be afraid to take your workouts outside and have fun with them. We were doing walking lunges all around our backyard. For me having fun with my kiddos there working out with me 😉 and cheering me on is much better than being inside at a gym. (but that’s just me)!


Get outside and get active with the entire family. Your kids will welcome the opportunity to be included. Give them the stopwatch and have them yell switch when it’s time – they will LOVE it!


Happy Workouts!


Clean Mama

June 18, 2015

Clean Mama


Spring Cleaning 2015


So after 8 years, 3 kids and a dog…somethings just need to go! There are days when I’m up to my eyeballs in building blocks. And my laundry room…haha! It’s more of a holding room for the clean clothes until they are folded and put away…or just pulled from the pile, woren, washed and put back into the pile! After baby #3 it seems like everywhere I turn I see piles of stuff everywhere. And it’s driving me nuts! One struggle we have always had (and more so now) is finding the time to organize the toys, the clothes, EVERYTHING!


This summer it’s time to get organized! I came across the #simplesummerchallenge, where you spend 15 minutes a day on one area with a weekly project. And since I now follow clean mama on instagram; all I have to do is check in the morning and see what the day’s task is – sounds easy enough!



I started the challenge on Monday – it’s now Thursday and I have done well 2 out of the 4 days this week. 🙁   I figure things will get easier. I’m going to test it out for a few weeks and see how it goes.


Stay Tuned for the results….if this works for us, then it just might help your family as well!

Happy Cleaning!

Healthy Parents Raise Healthy Kids

March 12, 2015

Healthy Parents Raise Healthy Kids!


mrs catalyst

Who wants to be “that” mom this summer all wrapped up, too insecure to get in the water and enjoy the pool with her kids? NOT ME!!!

My 3rd baby just turned 9 months AND I have lost ALL 35 lbs I gain during my pregnancy. HOW? WHAT’S THE SECRET????


And understanding what our bodies need in order to function at optimal levels. So what does it need? A balance of: real food, exercise, and supplements (to fill in the nutritional gaps).


…STILL don’t believe me? I have lost weight TWICE now after having babies by following this principal. I have NOT cut out ANY food group, I never go hungry and I FEEL AMAZING!!!

If you ever wonder why you can lose weight, but then you hit a plateau and/or the weight you lost COMES BACK?!?! My guess is you are missing one of the three keys to HEALTH AND WELLNESS!

Today I started my day with Spark and Catalyst followed by the NEW and delicious mint brownie Advocare Meal Replacement Shake! Who is ready to make a change and commit to a HEALTHY LIFESTYLE?!?!?

Healthy parents raise healthy kids! J

  Happy Thursday!!!

Wellness Wednesday

February 18, 2015 

Wellness Wednesday
I would be lying if I said our family didn’t indulge this Valentine’s Day Weekend! 🙂  Life is all about balance! And keeping your body properly nourished is a huge factor in maintaining your weight and energy levels. With great nutrition a not-so-great meal has a smaller impact. AND it helps keep my cravings under control, which is not an easy task!!!
We use Coreplex, OmegaPlex and the Probiotic Restore as part of our daily routine.  The terrific trio that keeps us feeling fantastic!
Happy Wednesday!