Tag Archives: healthykids

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 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!!!

 

 

 

 

 

 

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

 

Baby Bullet, Healthy Babies!!!

June 23, 2016

Baby Bullet, Healthy Babies

 

For the amazing new and expecting mothers! 🙂

 

kash baby

December 29, 2014

Baby Bullet, Healthy Babies!!!

This Year I went out and bought myself a Christmas Gift…a new Baby Bullet! Woohoo!!! Good times! You can tell how much your priorities have shifted when you get so excited about a Baby Bullet!

This is my second Baby Bullet, the first one I bought when Kailee (who is 5) was born and it lasted a while, with fairly regular use. While my middle child is now 3, the large batch mixer is the perfect size for Green Smoothies (so yummy) so YES I did use it almost everyday. Ultimately, I believe, the motor went out, user error I’m sure! J

I can already see the eyes a’ rolling… “You’re one of THOSE moms…well I just don’t have time for all that”! Calm down, and stop being so judgmental. I’m not here saying, you MUST do this…I’m here saying, “Hey it’s really not that difficult and the benefits are worth it, to me!”

I mean after all, would you eat fast food everyday? I hope for most of us the answer is NO. However, if the answer for you is yes, don’t get frustrated. Start with small changes and keep going! And remember, you are in the right place! #HealthyLifestyle

Well, let’s think about packaged baby food as fast food and/or processed food – with extra additives, salt, sugar, etc; then why wouldn’t we make it and save the packaged (convenience) baby food for the emergencies.

Making baby food is not only super simple, it’s a real cost saver. I normally make Kash’s food right before he eats based on what we have in the house and/or what we are eating for dinner.  I will make batches and freeze some a few days a week as well – for the above mentioned emergencies. The best part, you never have to worry about running out of baby food. The Baby Bullet is so small and easily packed I take ours with us on vacations. I also have the steamer, and its small enough to steam the baby food but not large enough to be a hassle when cleaning. You can store the extra food in the containers that are perfect serving size containers and great to take on the go! I know, I know…I sound like an infomercial! Honestly, I don’t know that I would’ve last making baby food for three kids without a Baby Bullet!

To give you an idea how easy it is to make food:

Apples:

  • Slice and Peel
  • Set in Steamer (takes about 10 mins)
  • Add to Baby Bullet
  • Add Breast  Milk
  • Blend for 10-20 secs
  • Serve or Store

(To warm up the baby food you can place the storage container in warm water)

Once your baby is able to eat mixtures it is so great to have. I make brown rice, with chicken and veggies for the little ones in my bullet!

I know some of you are thinking, “why wouldn’t I just use a blender”…well it seems logical but I’m sure those that choose the blender route instead of the bullet route don’t last near as long. Why? Because of the awesome design of the baby bullet, the perfect size of the mixing containers and the serving size storage containers all make it so easy. I made the same mistake too. When my bullet finally went out, I tried the blender route. I lasted one day before I went out and bought a new Baby Bullet. So for those of you thinking it’s the same thing as using a blender, IT’S NOT!!! J Take my advice; buy the Baby Bullet from the beginning. Let’s start our babies off on the best possible path to a healthy lifestyle!

If you have any yummy baby food recipes please share, I’m always on the lookout for more ideas!

http://www.amazon.com/Magic-Bullet-Baby-Care-System/dp/B004V5BTUA/ref=sr_1_1?ie=UTF8&qid=1419882564&sr=8-1&keywords=baby+bullet

The Best Mother’s Day Gift

May 10, 2016

The Best Mother’s Day Gift

 

Sometimes the BEST gifts are wrapped in laughter and silliness…it’s only when these moments have passed that we recognize them as wonderfully fabulous! 

 

mothers day gift

This past weekend we celebrated Mother’s Day. I had a wonderful weekend full of love, laughter and family! My weekend started with an evening jog, family pizza making and a movie. Saturday we had a family picnic at the lake followed by a  4 mile bike ride (for the kids and the hubby, I ran) after which I dropped everyone off at home and finished my long run, 10 miles!

Sunday started with church and a relaxing afternoon and ended with us on our front porch watching the storm…the kiddos even ran down and played in the rain for a few minutes.
playing rain

While none of these activities are particularly exciting (to anyone but probably my family) to have them all in ONE weekend…for my family was WONDERFULLY FABULOUS! We are so busy and life happens…so this past weekend was the BEST Mother’s Day gift.  

 

While material gifts are nice, I am typically one that prefers the gift of time and thoughtfulness. If you were spoiled with gifts this Mother’s Day and loved it, that’s GREAT! There is absolutely nothing wrong with that at all. 🙂 In past years I have asked for things too…last year I asked for and received my Garmin Watch, which I LOVE! But this year this mama needed a long weekend full of family, relaxation, laughter and memories and that’s exactly what I got!

 

Life goes by to fast and as I watch my little ones grow at the speed of light I know looking back I will remember this year, watching my kiddos playing in the rain, laughing and having a great time!
I hope you all received your BEST Mother’s Day Gift!

 

Happy Mother’s Day!!!

 

 

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.

 

Enjoy!

 

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

 

Happy Sharing!!! 🙂

 

Got my Brooks on, I’m ready to go…run (train for) the Chicago Marathon!!!!

April 22, 2016

Got my Brooks on, I’m ready to go...run train for the Chicago Marathon!!!!

 

CHICAGO1

 

It is amazing to think that three years ago I ran my first organized race (5k) with my then 4 year old daughter. A few months prior to the race Kailee started asking to run with me – not in the stroller or on her scooter but run –so of course I said yes! She had asked to run the 5k with me because she truly enjoys running, and because she REALLY wanted a finisher metal. 🙂

 

That one 5k, The Halloween Hustle, started a chain of multiple race endeavors for our family, races that I would run with my kiddos. After several family races I wanted to challenge myself. You have to understand, running by yourself 20 miles a week for 20+ years can get…well boring at times. I wanted to train with a purpose, with a goal. So, I set my sights on one of the toughest (if not the toughest) half-marathon races in Kansas City, Hospital Hill. AMAZING!!! (There is still time to join me at Hospital Hill this year, discount code HHRKELLI!)

 

After I crossed the finish line, I already knew I wanted to continue training for a full marathon. So I signed up for the Kansas City Marathon, which was only four months away… Now, while I had been running for years, I had never run more than 7 miles prior to training for Hospital Hill, (why would any sane person) So as I began training for The Kansas City Marathon I was NERVOUS. Nervous that I wouldn’t finish, nervous that I would pass out, nervous that I would get injured, just nervous!

While I felt OK on most training days, if was HARD…hard to run 15, 16, 17, 20 miles. Hard to find the time to run, hard to stay hydrated, everything was just HARD! But I must say I enjoyed the challenge, I enjoyed training with a purpose, I enjoyed training to achieve a goal I had set for myself.

 

My first marathon was in October 2015.   I had major hydration issues which led to excessive calf cramps, headaches etc. (read the full Race Day post). But I pushed through and I FINISHED!

 

After crossing the finish line I said to myself, “I have to do this again, and do it better!” It was then (or maybe shortly after I regained feeling in my legs) that I set out to run the 2016 Chicago Marathon. Why Chicago?Well, because it’s the Chicago Marathon! 🙂 An added bonus is  that Chicago will be a much flatter course than the rolling hills of The Kansas City Marathon so it should allow for my best possible race!!! 🙂

Chicago-marathon-pic

My race journey began because of my daughter’s desire to run, and has continued and grown because my kids still love going running with me. If they didn’t go with me I would never have the time to train, that’s for sure! It’s something we can do together and all enjoy. What better way to continue encouraging kids to get active and make healthy choices that by running as a Team Healthy Kids Athlete!

This is an extraordinary organization that is helping educate kids on the benefits of healthy food choices and being active!

I am so excited to be running the 2016 Chicago Marathon as a Team Healthy Kids Athlete. In the process I hope to help by bringing awareness not only to the organization, Action for Healthy Kids, but also to the movement of educating kids on the importance of nutrition, the benefits of making healthy food choices and being active!  If I, at 35 years old, can run my first marathon, then asking kids to commit to being active 60 minutes everyday is NOT asking too much!

 

I hope to show kids and adults that our health is a gift and we are called to preserve this gift. It is not just about Race Day, but also the months of training preparing for the race that makes the difference.

 

Team Healthy Kids and I would LOVE your support.

 

How can you help?

  1. Please share this article with anyone you think might enjoy it!
  2. Donate to help support Team Healthy Kids and my quest to run the Chicago Marathon https://donate.actionforhealthykids.org/fundraise?fcid=647517
  3. Attend any of the several upcoming fundraising events I will be hosting over the next several months.

 

We will be posting information on upcoming fundraising events, subscribe to receive email updates so you don’t miss out on anything! You can follow my training progress on instagram @ksinthusy and also on the blog.

 

If you have any suggestions for fundraising opportunities or would like to donate items for an event, please comment below or contact me directly.

 

Thank you so much for your support!

 

Happy Training!