Tag Archives: choosehealth

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

Sinthusy.k@gmail.com

 

 

Homemade Granola Bars

November 30, 2017

 

Homemade Granola Bars

If your schedule is anything like mine, it’s full of activities almost every night of the week., if not every night. It can be challenging to find time to make healthy, good quality lunches and snacks….I get it! When I find something I can whip up that’s fast, easy and makes enough to last for a week or more, it makes me happy.

 

Here is a homemade Granola recipe I have adapted from www.100daysofrealfood.com.

 

We are gluten/dairy free so feel free to substitute the non dairy items if desired. However, I have sampled our gluten/dairy free recipe to several people and I haven’t have any complaints. I actually got such great reviews it made it the the blog! 🙂

 

Ingredients

3 ½  cups steel cut oats (can use rolled oats for granola)

1 cup sliced almonds

1 cup cashew pieces (walnuts or pecans)

1 cup unsweetened shredded coconut

1.2 sunflower seeds

½ cup pumpkin seeds

½ cup dairy free/gluten free chocolate chips

2 teaspoons ground cinnamon

1 ½ teaspoons ground ginger

½ teaspoons grated or ground nutmeg

6 tablespoons coconut oil (vegan butter or unsalted butter)

½ cup honey

2 teaspoons vanilla extract

½ teaspoons salt

 

I don’t always use the chocolate chips but who doesn’t love a little chocolate in their granola!

I have also just used the steel cut oats and sunflower seeds – if that’s all I have on hand when I decided to make a batch and it was still yummy!

Instructions

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cashews, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a ziplock bag (if making cereal). Store in airtight container at room temperature for up to 2 weeks.

 

Enjoy!!!

As always try changing up the recipe to meet your family’s taste.

Happy Granola Bar Making!!!

 

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!!!

Power balls!

April 27, 2017

 

We just made these last night so I had to share! One of the great things about this recipe is that you can change it up and they are still so yummy!

 

We have recently gone gluten and dairy free (GF DF) (more on that to come later) so these make a great snack. I left out the pumpkin and added in a cup of GF DF Koala Crisps and they were so good.

 

  • 2 Cups GF Oatmeal
  • 1/2 Cup Pepita
  • 1/2 Cup Sunflower Seeds
  • 1 Cup Koala Crisp
  • 1 Cup Honey
  • 1 Cup Natural Peanut Butter

 

Stir, roll into balls, freeze and ENJOY!

 

***These make a great pre/post run snack!

 

 

 

November, 24, 2015

Pumpkin Power Balls

pumpkin power ball

Just in time for Thanksgiving!

One of my favorite things about fall is pumpkin, pumpkin, everything pumpkin. So when I saw a recipe for pumpkin power balls I knew we had to try it. We got a few pie pumpkins from our CSA so I was excited to try our favorite pumpkin recipes this year with real, natural pumpkin. While you can buy canned pumpkin; the extra step of scooping out the pumpkin seeds (or guts as my kids call them) and roasting the pumpkin makes it feel so much more like fall. And the kids love scooping out the guts!

Our family loves power balls, as we call them and we are always willing and ready to try different variations.

I modified this recipe from @cleanfoodcrush  on Instagram – she has a TON of great recipes. I

  • 3 C uncooked oatmeal (old fashion oats)
  • 1 C sunflower seeds
  • 1 C all-natural peanut butter
  • 1 c pumpkin puree
  • ⅔ c raw honey
  • ½ tsp cinnamon
  • ½ tsp pumpkin spice (I used all-spice, because that’s what I had) 🙂
  • ½ TBSP vanilla extract
  • Combine all ingredients – Mix well.
  • Roll into balls.
  • Place on parchment paper and freeze 30-60 mins.
  • Serve or freeze. I freeze any extras in an airtight container.

Survey says = A SUCCESS. The kids loved the pumpkin power balls!

The original recipe uses chocolate chips and while you certainly could add them in – I find my kids love them so much without the chocolate, why add it? They are able to enjoy a healthy, whole food snack that is full of nutrition!

My 1st grader loves taking them in her lunch and I enjoy them as a pre or post run snack! 
Everyone is happy!

A New Christmas Tradition

December 20, 2016

A New Christmas Tradition

Christmas is almost here! Even with the ever-changing temperatures, I absolutely LOVE this time of year. October- December is my most favorite time of the year! The weather so far this December has been warm, cold, colder…and possibly back to warm for a few days, predicting 60 degrees for Christmas Day!

 

Christmas Traditions

Most of us all have our special holiday traditions; baking cookies and Christmas candy, exchanging gifts, ugly sweater parties etc. Our family usually spends Christmas Eve baking Christmas cookies for Santa and decorating gingerbread houses. I would love to add a family kickball game to that list! Last year the weather was warm enough we went out and played kickball on Christmas, kids and adults. With the heat wave moving in Christmas weekend (anything above 32 degrees feels like a heat wave these days) I plan on taking advantage of the warmer temps to keep the Christmas Kickball Tradition going! Last year we had a blast! I think the adults might have had more fun than the kids. J

Pajama Kickball J

 

The adults have no mercy! 

 

Being active doesn’t have to mean being in a boring, smelly gym all day. (I’m not a fan of gyms J) More importantly we are showing our children how to live an active lifestyle. And kickball is a great game for all skill levels and all ages.

 

If you already get out and get active over the Christmas Holiday please feel free to share. And if not, I encourage you to get out and discover a fun active Christmas Tradition. Our health is the best gift we can give ourselves! J

 

Merry Christmas!!!

 

 

 

 

 

 

Turkey Trot 2016

November 24, 2016

Another year…another list of blessings to be thankful for today and everyday!!! This year I am particularly thankful to for family and friends that fill my life with joy and laughter!

I hope everyone has a Blessed Day!

 

November 25, 2014

Turkey Trot – Thanksgiving Day Traditions

trail

 

Most people know that I love to run and I run almost every morning.  And either because of this or in spite of this, I have unknowingly created my own Thanksgiving tradition; my own personal Turkey Trot. For the last 10+ years I have ran every Thanksgiving Day morning. Whether I was pregnant, just had a baby, running a little, or running daily I have always ran on Thanksgiving.

As Thanksgiving was approaching this year, I realized that I had created my own tradition. It is a wonderful thing to take time to be purposefully thankful. And that is what my Turkey Trot is all about. I take time to thank God for all the wonderful blessings in my life and to allow myself to feel his presence. In a world with so much “stuff” it can be easy to forget what is truly important in life.

As you enjoy your Thanksgiving take a few minutes… or an hour to run, walk or sit outside and enjoy God’s Beauty and allow HIS peace to wash over you.

Have a Happy Thanksgiving!!!

Teal Pumpkin Project

October 31, 2016

Teal Pumpkin Project

kailee-teal-pumpkin-2016

Another year…another teal pumpkin! 🙂

We got our pumpkins carved and ready just in time for Halloween this year! And for the 2nd year we have a teal pumpkin. This year was another great year. Kailee, my oldest, is perfecting her pumpkin carving skills, while Kobe is working on his…but he is the best guts scooper outter! 🙂 And Kash, my 2 yr old, has mastered the art of painting pumpkins – and himself! 🙂 Like every year the kids had a great time getting the pumpkins ready for Halloween.

 

kids-halloween-2016

What is new this year is that Kailee isn’t asking me why we have a teal pumpkin. She is telling people why we have a teal pumpkin! And that makes me so happy! Spread the word – Teal Pumpkin Project!

Check out the post below for more info on The Teal Pumpkin Project!

 

October 30, 2015

Teal Pumpkin Project

teal pumpkin

Halloween is tomorrow?!?! Where has October gone? Between all the fun, fall activities and Royals Baseball we have been so busy the last few weeks, but we are loving every minute of it!!!

I LOVE the weeks leading up to Halloween. There are so many fun family activities – hayrides, Hoots and Toots at the Zoo, Night of the Living Farm, Enchanted Forest…and those are just a few! One of our favorite activities has always been pumpkin carving. I love that it is different every year. As the kids get older they participate in more and different ways. It’s so fun to watch their excitement and creativity grow each year.

pumkin carving 2015

Even Kash got in on scooping out the guts!

pumkin painting 2015

The kids had a blast painting the pumpkins!

For a few years now we have handed out non-food items on Halloween; for no particular reason other than the fact that kids get plenty of candy already and sometimes the non-food items are just as (or even more) exciting for the kids. In a sea of candy, giving a 5 yr old glow sticks, stickers or even tattoos can really help to mix it up and the kids love them! What I didn’t realize until this year was that we were (unknowingly) participating in a movement happening for non –food trick or treat items on Halloween.

FARE, Food Allergy and Research Education is prompting the Teal Pumpkin Project. It is so simple and can help make Halloween a fun holiday for ALL kids.

What is it?

Simple – You paint a pumpkin teal and leave it outside your house. This indicates that you will be handing out non-food items! Simple, right? I bought a tube of teal paint and a mini roller for $2.00. I think this is an incredible idea. This makes it so much for fun for the kids with allergies. They can go trick or treating AND actually have something they can keep.

Why?

When I explained the Teal Pumpkin Project to my 6 year old daughter – it took her a few moments to understand the why? But when I explained to her that while kids with allergies can still trick or treat, how fun is it to then give EVERYTHING you just got away? That was all it took to put a huge smile on her face and say, “MOM”, we have to have a Teal Pumpkin this year”!

I can not completely convey the feeling of joy and happiness I get from not only being able to participate in things like the Teal Pumpkin Project, but also in knowing that my kids are aware of, and hopefully sensitive to the fact, the challenges that other children face. And that there is usually something we can do to help. We are a community after all!

Thinking ahead

How fun would it be for the kids (with allergies and/or those [parents] that do not want an overload of candy…like me) to be able to have a Halloween Hunt for Teal Pumpkins. Roaming the neighborhood searching out all the Teal Pumpkins…sounds like fun times! J

Check out FARE for get more info on the Teal Pumpkin Project.

Happy Halloween!!!

Homemade whole-wheat blueberry muffins

August 13, 2016

Homemade whole-wheat blueberry muffins

blueberry muffins

So good my 2 year old couldn’t wait for me to snap a picture…he was already trying to grab one! 😀

 

One thing I really enjoying doing with my kiddos is baking! We have a good time trying new recipes, alternating old recipes and mostly trying the finished product! Muffins are always a great treat! And this recipe is so yummy! You can alter it to make so many variations it’s always a new recipe. Here is the recipe we love to use:

 

From: www.100daysofrealfood.com

SERVES: MAKES 12 MUFFINS

INGREDIENTS

  • 1½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • ⅛ teaspoon all spice
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon pure vanilla extract
  • ¼ cup oil (I used coconut oil)
  • ¾ cup fresh squeezed orange juice
  • About 1 cup of total filling (berries, fruit, nuts, etc. – see below for details)
  • Muffin/Cupcake liners

 

Click on the link below for the complete recipe.

http://www.100daysofrealfood.com/2010/05/12/recipe-fruit-nut-or-berry-or-whatever-you-want-them-to-be-whole-wheat-muffins/

 

In this batched used blueberries. However my middle man loves when I use mange and my hubby like strawberry. Several times I switch out the juice with a non dairy milk. I have found that vanilla soy-milk, coconut milk and almond milk are excellent substitutions.

These muffins also freeze well. I will bake a few batches just for the freezer for snacks or lunches. When you need a good snack in a pinch and you have this in the freezer…makes life much easier! And you are more likely to avoid the gas station snack stop… been there done that too! 😕 And with school starting back, these are a great lunch addition. (they also make for a great pre and post run snack)

 

Happy Baking!!!

Fruit Bowl vs. Cookie Jar

July 30, 2016

Fruit Bowl vs. Cookie Jar

Fill up your fruit bowl and trash the cookie/snack jar!

 

fruit bowl

It’s summer, the kids are out of school and home…eating everything in site! Sound familiar? Yep, this is totally the case for our house!  When the kids come inside from playing outside or from swimming try having some fruit ready and waiting for them. Most fruits you can pair up with a nut butter and/or some almonds to make a healthy and filling snack to help re-fuel your kids, with no sugar crash!  🙂

I try to keep my fruit bowl stocked (which can be challenging with 5 of us) so the my kids can grab a piece of fruit when they are hungry. So load up your fruit bowl, keep it stock and out in clear view and reach of your kids! When they are searching for a snack and walk by they just might start grabbing the fruit and stop requesting the other junk! Plus, a full fruit bowl just looks so pretty! 🙂

If you are just beginning your journey and the thought of no chips or processed snack foods sounds impossible…and you are wondering how you can ever get these non food items out of your house, check out the link below!

 

Happy Fruit Bowl Stocking!!!

 

 

 

How do you get your kids to eat healthy food?!?!

Green Smoothie Tips

July 18, 2016

Green Smoothie Quick Tips

Hey everyone! I have received a ton of requests in the last few weeks for smoothie recipes…so I wanted to share some quick tips with everyone…and you can always click on the Green Smoothie Tab at the top of the page for more information on these delicious treats!

 

 

One of my favorite green smoothie sites is: http://simplegreensmoothies.com/

 

 

Here are some great tips to get you going!

 SGS_makeasmoothie4

  

For more delicious green smoothie concoctions, check out the links below.

  

http://theactivefam.com/green-smoothies/#sthash.2GvTPztp.dpbs

 http://theactivefam.com/runners-smoothie/#sthash.0aDYrdWI.dpbs

 http://theactivefam.com/2015/07/#sthash.rDFCKUKP.dpbs