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




Walnut Brownies

June 3, 2016

Walnut Brownies



I’m always on the lookout for amazing real food recipes for desserts…especially brownies! These walnut brownies do not disappoint. If you are looking for a more cake like brownie that is still rich in flavor, you will love these! This is the perfect way to satisfy those sweet tooth cravings, without loading your body up with the extra chemicals, additives and other junk. I can notice a huge different the way my body responses to the package desserts versus the homemade real food desserts! An extra bonus for me is today I’m carb loading for my half marathon in the morning; while I don’t recommend loading up on sweets (real food or otherwise) before a race…I will have just one! J


Walnut Brownies –    Forks over Knives Cookbook

  • 3 oz extra firm tofu, drained (yes tofu!)
  • 1/3 c pitted prunes (or dates for extra sweet)
  • ½ c unsweetened plant-based milk, heated until very hot not boiling
  • ¾ c 100% pure maple syrup
  • ½ c plus 2 tablespoons unsweetened cocoa powder
  • ¾ c water, heated until very hot not boiling
  • 2 teaspoons pure vanilla extract
  • 1 c whole wheat pastry flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ c walnuts, chopped



  1. Preheat oven 325 degrees. Line 8×8 inch pan with parchment paper.
  2. Crumble tofu in blender. Add prunes. Pour in the hot milk and puree for about 3- seconds. Add the maple syrup and puree until smooth.
  3. Add cocoa powder to mixing bowl. Add the hot water and mix with a fork until mixed well.
  4. Add the prune mixture to the chocolate mixing bowl and stir well. Mix in the vanilla.
  5. Add in half of the flour and add the baking soda and salt. Mix well. Mix in the remaining flour and fold in the walnuts.
  6. Spread the batter into the baking pan. It will be thick, but it will spread out to the corners of the pan.
  7. Bake for 17-20 minutes. The top should be firm to the touch.
  8. Let cool for 20 minutes and serve.


Makes about 12 delicious walnut brownies!

What’s your favorite real food brownie recipe?

Happy Baking!!!

Peanut Butter Cup Smoothie

April 28, 2016

Peanut Butter Cup Smoothie


pb bup


I have FINALLY hooked my hubby on green smoothies!!! 🙂 For those that don’t know Sai, he is not always excited to try new things. He started by occasionally taste testing my smoothie and then he started drinking one daily but only because I would make it and say, “here, DRINK IT”! Now, he wakes up and asks, “what no smoothies today”!

Yes, this process has been going on for a few years but some people are more difficult to convince. For Sai, he has seen and felt the difference in his days after he has a green smoothie for breakfast. He will often times have TWO, one in the afternoon as well!
So wives, husbands, daughters, brothers, moms and dads; if you are trying to share the greatness of green smoothies with the ones you love be patient and keep sharing. Start with the recipes that will be most comfortable for your loved one and then expand their horizons gradually over time.  

If they are a peanut butter cup lover like us, try this delicious smoothie for a starter! Anything with peanut butter has to be good!


Recipe Adapted from Simple Green Smoothies

Peanut Butter Cup Smoothie 

  • 2C Spinach (I use fresh spinach that I have previously frozen)
  • 2C Almond Milk – unsweetened
  • 2 Bananas
  • 3TBS Cacao
  • 2TBS Peanut Butter

Blend Spinach and milk until smooth. Add remaining ingredients and blend well.




Share a green smoothie with someone you love, you can change their life!


Happy Sharing!!! 🙂


Mango Pear Green Smoothie

March 5, 2016

Mango Pear Green Smoothie

mango smoothie

If you are like me and LOVE your green smoothies here is a recipe for mango pear green smoothie, that is absolutely delicious. I like to always mix it up and try new smoothies, so I don’t get bored and this is one of my new favorites. This smoothie is packed full of nutrition, including about 14 grams of protein; no wonder it makes for such a great pre-run (or post-run) meal!

Mango Pear Green Smoothie

  • 1-2 cups spinach (I use fresh spinach – which I have previously frozen)
  • 1 cup coconut water (coconut milk)
  • ½ avocado
  • ½ cup mango (I use frozen)
  • 1 pear cored
  • 2 tbs hemp hearts

 Blend the spinach and coconut water until smooth. Add in remaining items, blend well and enjoy!




What’s your favorite green smoothie recipe?


Happy Blending!!!








Fuel Your Body For Success!!!

October 2, 2015

Fuel Your Body For Success!!!

fuel body

This past weekend I completed my longest training run to date…20 miles. As I was leaving the house around 6 am on Saturday morning it hit me…this was crazy! While I knew it was coming and my previous training had helped prepare me for this (yet another) training run…this was crazy. I paused and thought for a moment about what I was about to do…run 20 miles! Well, not only did I complete my 20 miles but I was able to run the LAST 2 miles at a faster pace (7 min mile) than my “normal” race pace (around 8:30 min mile). For me, an average Joe runner, this was a huge accomplishment. Does this mean I’m finishing strong or just running too slow to start…honestly, I have no idea but being 2 ½ weeks out from my first Marathon, I’m not changing it now! J


Let’s rewind about 6 months.

I was training for my first half marathon – (you can read all about that here http://theactivefam.com/i-conquered-the-hill-the-hospital-hill-half-marathon-2015-13-1-miles/#sthash.VwAmtpqX.dpbs )

While I have been running for 20+ years, distance running was new to me…after all why would a sane person run 20+ miles, right?! J

I can recall my first “long run” at least to me…then, it was a long run. I ran 8 miles that day and I was so sure I had made a mistake signing up for a half marathon. What was I thinking, there was no way I would finish…well I did! And just six months later, when I see 8 miles on my training schedule I think…AWESOME…just a short run today!

I have been following Hal Higdon’s training schedule for my marathon (The Kansas City Marathon) and I do believe a good training schedule is a vital tool when preparing for a race…at least for me, the non elite, non professional runner. However, an area that I feel is equaling important but too often overlooked (by fellow average Joe runners) is nutrition. I strongly believe that my performance is a result of the fuel I use. If I had not adjusted what and how I eat….I would not have been able to complete those 20 miles.

For years now I have been in awe at the human body and how important nutrition is to peak performance. Whether you are running 20 miles preparing for 26.2 miles or just juggling a hectic schedule with: work, kids, church, after school activities etc….fuel is the key component to optimal performance.

After all isn’t that what we are all looking for? To feel good so we can enjoy the things we do each day. When is the last time you heard someone say, “I really wish I would be tired and sluggish today?” Probably never! So what do you do? Where do you start? These were the questions I started asking many years ago and then again as I began distance running.

What I have found is that when I running over 6-7 miles I need an increased level of carbs in my diet in order to perform well. Now, I’m not and never have been a “no carb” eater. I don’t think we need to cut out any one food group and frankly, if I don’t eat carbs I feel tired and sluggish.  So by increased level, I mean above 2-3 servings a day.

The days before my long runs I will be eating bagels, oatmeal, bananas, plain Greek yogurt, and switching out my good fats for lower calorie options. I mix it up and find what works best for my body.  That’s part of training, trail and error. In a sense we are all in training. Looking for ways to improve our performance, how can we get more energy, feel better, lose weight, etc.

I love  Runners World they have a ton of good meal examples for runners.

Whether your goal is; running a marathon, losing weight, gaining energy, or trying to survive a hectic schedule, don’t overlook the importance of nutrition.


Fuel Your Body For Success!!!


Happy Running!






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!