My children are 2, 3 and 6, and they believe in Santa Clause and are quite excited for his arrival and the Christmas holiday in general. I really wanted to include them in on this tradition of cookie making that my grandmother started when I was their age. I asked what type of cookies they wanted to make, and they picked good old sugar cookies with icing. I also chose, to keep in a healthier spirit, oatmeal cookies with nuts and dried cranberries.

For three days, we baked cookies for teachers, my co-workers, church and family.  They loved all of it, mixing the dough, forming the dough into balls, decorating and of course taste testing. I tried to take the opportunity to talk to them about ingredients and potion sizes.

I know that cookies are not necessarily the healthiest items, but if you chose the right kind they can be a nice, tasty treat. For example, you can try this Chunky Peanut Butter Cookie recipe.

I try to keep cookies in moderation and feel that on special occasions they are just fine. Here are a few tips for making holiday baking a little healthier:

• Watch the butter, maybe go with a lighter version. I use margarine.
• Use whole wheat flour instead of white flour. It may change the taste a little, but give it a try.
• Use cocoa instead of melted or grated chocolate.
• Remove low-fat cookies early, so they don’t dry out.
• Substitute applesauce for butter in cakes to decrease the amount of fat.
• When baking, try to use other sources for flavor such fruit, nuts and coconut.
• Look up recipes on the internet. I love Taste of Home, the healthy section
• Use quality ingredients and everything tastes better!

From my family to yours, we hope you all have a Merry Christmas and Happy New Year!

My first thought was fresh pine, of course. However, my middle child is allergic to nearly every tree on earth, so it’s an imposter tree for us. Then my mind wandered to citrus scents, cinnamon and peppermint. I began to think about how I could bring those scents into my house in a calorie-free way. Candles are an easy answer, but I was looking for something that also might help build a memory or two. Here’s what I came up with:

Clove-studded oranges

Photo credit: The Recipe Club blog

This simple project looks pretty and has a spicy sweet smell.

What you’ll need –

• Small oranges
• Whole cloves (available at most grocery stores)
• Washable pen
• Small nail or metal skewer

Draw a design on the outside of the orange. Cloves can be placed randomly as well. Poke small holes along the design, then fill each hole with one whole clove. Continue until the design is covered. You may also choose to randomly place the cloves around the orange. Display your studded oranges in a glass bowl so family and visitors can enjoy both the smell and the pretty designs.  For more detailed instructions, click here.

Cinnamon applesauce ornaments

Photo credit: McCormick.com

These ornaments smell great, are easier to make than cut-out cookies, and look great hanging from the tree or tied to packages.

What you’ll need –

• 3/4 c. applesauce
• 1 4oz. bottle of cinnamon
• Cookie cutters (2-3 inches)
• Drinking straw
• Ribbon

Preheat the oven to 200 degrees. Mix the applesauce and cinnamon together until a small ball of dough is formed. Roll the dough out to 1/4-1/3 inch thick. Cut out shapes with the cookie cutters. Use the straw to make a hole in the top of the ornament. Bake for 2-1/2 hours then move to a wire rack to finish drying for 1-2 days. Once dry, tie each ornament with a ribbon and hang on your tree. Makes about a dozen ornaments. (Recipe and photo from McCormick.com)

A kid-friendly, non-edible craft to bring peppermint into the house was a little harder to find. That is until I happened upon Nana Moon Shop and her playfully scented recipe for an old standy.

Peppermint-scented playdough

• 2 1/2 to 3 1/2 cups flour
• 1/2 cup salt
• 1 1/2 cups boiling water
• 3 tablespoons vegetable oil
• 10 drops peppermint extract
• red food coloring

Mix dry ingredients {only 2 1/2 cup flour, reserve 1 1/2 for kneading dough}. Add water and oil. Stir and let it cool, uncovered. Mix or knead with hands. Knead in remaining flour as needed to make dough desired consistency and less sticky. Store in plastic bag or container with lid. Lasts for several months.

These recipes should fill the house with wonderful holiday scents, allow for lots of together-time in the kitchen and create happy memories. Zero calories added.

It’s easy for Thanksgiving to become a free-for-all in the eating and lazy afternoon department.  But there are some easy things we can all do to make the day a little healthier and still enjoy all it has to offer!

I received some information from the physicians of St. Vincent here in Indianapolis and I think these are tips that are easy to incorporate!

1)       Make a list and check it twice before heading to the grocery store. Planning your meals helps curb impulse buying.

2)       Use smaller plates. When you have a big plate, instinct tells you to fill the entire plate. However, by using a smaller plate you have less room and will put less food on your plate.

3)       Variety is the spice of life! If you really want a bite of everything that is being served, then have a small bite of each thing rather than denying yourself. If you don’t satisfy your craving, it’s likely that you’ll eventually end up eating the desired item anyway.

4)       Veg out. It might be difficult to completely cut out the high-calorie favorites like dressing and buttery rolls. But if you eat small amounts of these items and fill up on things like the veggie tray, salad or roasted vegetables, you’ll be doing great things for your health

5)       Don’t drink your calories. Choose water, sugar-free drinks or skim milk to limit calories.

I think those are all pretty easy to incorporate into my celebration this year.  The challenge will be not having 4 servings on that smaller plate.  And what about the veggies that we load up with creamy sauces and butter?  Is it possible to make my favorite side dishes a little healthier, too? 

Last year, I tried this fresh green bean recipe and it was a hit and it’s definitely heathier than green bean casserole with its cream soup base and fried onions.  My mom always makes a platter of roasted veggies.  We’ve included other fresh veggies at our table before.  There are some great and easy recipes for things like brussels sprouts, acorn squash, cauliflower, or carrots. 

Resist the urge to crash on the couch after your meal.  I hear the weather is supposed to be great this year so why not get outside for a family walk or a family football game?  And if you’re feeling really motivated, start your day with a 20 or 30 minute workout first thing.  Not only are you getting active, but you just might find yourself less stressed as the day goes on.

What are you doing to add some healthy options to your holiday this year?

I’m not talking anything drastic, just adding some comfort foods into the menu mix. I’m not the only one who wants chili or soup on these cold, windy days, am I? If you don’t have a good chili recipe in your recipe book, check out this easy canned chili recipe or white chicken chili recipe.

I’m not a 100 percent-from-scratch cook, so for soups I really like Frontier Soups. For most of their items, you add the meat and a few other items, and you’ve got a pot of almost-homemade goodness. Try the Indiana Harvest Sausage Lentil or the Ohio Valley Vegetable soup.

As far as in-season produce, sweet potatoes are my faves. Baked sweet potatoes with a little butter and cinnamon are the perfect side. On the squash side, spaghetti squash is a good option too. A few weeks ago, we visited the Riley POWER program and parents and kids alike gave spaghetti squash two thumbs up. I think kids are always a little apprehensive about squash, but it really looks just like spaghetti when you scrape it out of it’s skin. Here’s a recipe if you want to give it a try.

If you’re looking for in-season produce throughout the colder months, I know about two local options: Traders Point Winter Organic Green Market and the Indianapolis Winter Market. If there are others, let me know.

What else do you add in to your family’s menu mix when the seasons change?

The first two days my youngest came home with half of his lunch uneaten and on the third day he didn’t eat any his sandwich (the same sandwich he requested). On day four he asked for popcorn chicken and goldfish – which he has had for three consecutive days. This morning as I packed up the same lunch I told him we can’t live on popcorn chicken and goldfish and he simply responded: “why not?”

I guess I should be glad he’s eating lunch, but I wish it were healthier – or at least a variety. So this morning I googled healthy lunch options and a lot popped up about First Lady Michelle Obama and the Child Nutrition Act, celebrity chefs like Jamie Oliver and his efforts to bring awareness to prime time TV, and blogs about making a difference in your school’s cafeteria. While those are great (I even enjoyed the blog about the teacher who ate school lunch every day and documented it), I just want some simple suggestions and ideas on what to pack for a picky eater.

After digging some more I found a few sites worth sharing:

• Healthy lunchbox suggestions: I think I’ll make them a bagel sandwich tomorrow
• 12 healthy snack ideas for kids: My kids might like making (and eating) their own granola mix
• 15 healthy foods to pack in a school lunch: Instead of popcorn chicken maybe my kids will eat cold chicken strips with dip
• Packing a healthy lunch box… easier than you think: Since they eat burritos at home, I bet they’ll like mini burritos at school (fingers crossed)
• FitCity’s Entertaining Ideas this month features Back to School Food Fun: I don’t know about my kids, but I think I’m going to pack Schoolbox Sushi for myself

What do you feed your kids for lunch (and please don’t say popcorn chicken and goldfish)?

My best friend, Christy, and I have been running together for about a year and a half.  We have run 5K’s, did the training series for the Mini Marathon, and did our first ever half marathon with that event.  We celebrated our “run-iversary” by running the Fishers Freedom Festival 5K which was our first ever 5K in 2010.

After we completed our first ever half marathon in May, we weren’t sure what would come next.  Christy had a stress fracture in her foot so she was on the “disabled list” for a while.  I needed a break from running.

But then there was a Groupon for Team In Training.  Instead of paying the $100 registration fee, you would pay $25 for the Groupon and could register with Team In Training for one of their fall events.  We can’t resist a good Groupon.  So we bought it, went to the informational meeting, got inspired and fired up, and immediately signed up for fall events.  I signed up for the Indianapolis Half Marathon which is run at Fort Benjamin Harrison.  Christy signed up for the Nike Women’s Marathon in San Francisco (she’s doing the half marathon, not the full).

The hard part of Team In Training isn’t the running.  The hard part is the fundraising.  Team In Training was created as a fundraising program to benefit the Leukemia & Lymphoma Society.  You sign up, raise money, train for a running or cycling or triathlon event, and you end up helping to fight cancer.  What I like about raising money for LLS is that the money is used for more than cancer research- it’s used to fund drug research, education, support for patients as well as family, and is even used to fund treatment for blood cancer patients.  In their July issue, Runner’s World Magazine had a special section devoted to running for the fight against cancer and highlighted the Team In Training experience.

Last night, Christy and I made a healthy dinner at my church as a fundraiser.  My church has a weekly dinner and there is an opportunity for those who partake in the dinner to give money to cover the food expense and also give to the group that is preparing the food.  Christy and I hoped this would be something fun we could do that would not only give us the chance to raise some money, but also give us the chance to offer a healthy, nutritious, delicious dinner.

We made a pasta and salad bar.  We made angel hair pasta and garden rotini.  We had sauce donated by Olive Garden- marinara and meat sauce.  We had received donations and discounts from vendors at the Fishers Farmer’s Market so we also offered sautéed mushrooms and zucchini and yellow squash (sautéed in olive oil with onion and fresh garlic).  Our salad bar consisted of a basic salad mix, baby spinach, broccoli, red onion, green peppers, carrots, grape tomatoes, cucumbers, blueberries, peas, and crimini mushrooms. 

Not only were we fighting cancer by raising money, we were offering a buffet of cancer fighting foods and superfoods.  I put some links in that last sentence that are definitely worth reading so feel free to click them open in new tabs or windows and go learn about these awesomely healthy foods.

We did raise some money towards our fundraising efforts.  On a more personally rewarding level, we received great feedback and compliments from people who greatly appreciated the healthy offerings.  The salad enhancements were so easy to do- peeling and chopping carrots, cutting up mushrooms, cutting cucumbers and so on.  Christy and I enjoyed our time in the kitchen together (and are very grateful for the cutting and peeling and chopping help from our friend, Nancy, and my husband, Jeff) and especially enjoyed the colorful presentation we were able to offer to families.  Moms thanked us for the foods their kids loved to eat- peas, blueberries, spinach, grape tomatoes.  Adults thanked us for the baby spinach along with the salad mix- many find it easier to digest (and it’s incredibly healthier for you!).

Best of all, we were able to incorporate cancer fighting foods into our fight to end cancer.  Spinach, peas, broccoli, carrots, mushrooms, tomatoes, garlic, tea- all are foods thought to have nutrients that are beneficial in fighting and even preventing cancer.  It was a night that represented everything that matters to us in choosing to do Team In Training.  We want to be active and strong so we train to run a half marathon.  We want to help others who are fighting the battle against blood cancers.  We want to eat foods that strengthen our bodies.  Serving a healthy meal that benefited our fundraising efforts took all of that into account. 

Running with Team In Training allows me to use my feet for others.  Cooking this fundraising, healthy meal allowed me to use my hands for others.  There is something very special about using my hands and feet to benefit others.

If you know anything about a little auto race in Indianapolis during the month of May, you probably know that the winner of the Indianapolis 500 drinks milk as part of the Victory Circle celebration. It’s a tradition that began in 1936 when winner Louis Meyer’s mother handed him a bottle of buttermilk, his favorite drink. But is milk still the drink of champions (and families) today?

Consider these facts from the Got Milk website:

• Chocolate milk is considered an ideal recovery drink after sports or exercise. The combination of carbohydrates and proteins replenish the body better than even sport drinks can.
• Drinking 3 glasses of milk each day can help significantly reduce the incidence of bone disease (such as osteoporosis) and fractures.
• When combined with routine brushing, the calcium in milk can help kids enjoy cavity-free teeth.
• A protein found in milk helps increase sleep and improve next-day alertness when milk is enjoyed in the evening.
• A diet rich in calcium (at least 1200mg of calcium a day) can help alleviate the physical and emotional symptoms of PMS.

Milk is important not just for the calcium it provides, but for other nutrients our bodies need.  AskDr.Sears.com reports an 8-ounce glass of milk provides:

• Protein: 8 grams.
• Carbohydrates – lactose, 11 grams
• Fat: Depending on what kind of milk (nonfat to whole milk), milk contains anywhere from negligible amounts of fat in non-fat milk to eight grams of fat per 8-ounce glass in whole milk.
• Calcium: 300 milligrams or 35 percent of the RDA for school children. Note that the percentage of calcium absorbed from dairy products is much higher than that absorbed from most vegetables. Milk is fortified with vitamin D, which boosts calcium absorption.
• Vitamin B2 (riboflavin): 8-ounces of milk supply half the RDA for children under three years, one-third of the vitamin B2 requirement for school-age children, and one-fourth the requirement for teens and adults.
• Vitamin B-12: 30 percent RDA for children
• Zinc: one eight-ounce glass, 10 percent RDA for children
• Vitamin D: 25 percent RDA for children and adults
• Vitamin A: 10 percent RDA for children and adults

Of course, several of the recipes submitted in the FitCity Make Your Own Smoothie challenge also contain healthy amounts of milk.

Still, there are people who prefer not to drink milk or who can’t because of allergies. If you fall into one of those categories, other good sources of dairy nutrition include rice milk, soy milk, broccoli, spinach, and calcium-fortified cereals and juices.

As for me, my preference for getting my daily requirement of milk is the good old-fashioned milk shake. Though prudence and the desire to wear pants that fit keep from a three-shake-a-day habit. What about your family — do you manage to get your three daily recommended servings of dairy, milk, cheese or yogurt  or do you find other ways to take in the calcium and other nutrients milk provides?

First, let’s look at the definition. According to good ‘ol Wikipedia: Raw foodism (or rawism) is the practice of consuming uncooked, unprocessed and often organic foods as a large percentage of the diet.

I will admit that the idea of eating only raw foods seemed overwhelming initially. I started two weeks ago buying vegetables so that I can always having everything I need to make salads. I have a huge bowl full of leafy greens, and I’ve been buying various tomatoes and just trying different veggies. It’s been successful, especially since eating raw foods seems to be a good plan for someone who hates cooking!

There are some really great recipes for those interested in going raw. Here’s an easy recipe with just four ingredients for Cold Creamy Carrot Soup. This recipe for Curried Butternut Noodles can help satisfy your craving for salted crunch foods like tortillas or potato chips.

I’m fairly new to the raw food movement. If you have any websites or recipes to share, drop me a line in the comment box below.

There is a new cook at the school.  Her name is Caryn Allen.  Caryn has a catering company called Casserollin’ so she is skilled in cooking for groups.  And she is definitely skilled.

When I see the weekly menus, I drool.  I’ve tried suggesting that the leftovers from lunch be packed up and made available as brown bag leftover lunches for parents to buy at the end of the day.  I’ve been there when she is cooking and it smells delicious.  It smells like my mom’s kitchen.  You know that smell?  Real food… comfort food… cooking in the kitchen. 

Here are some examples of the lunches that Caryn serves:

• Meatloaf, corn, dinner roll, fresh fruit
• Breakfast burritos (eggs, sauage, cheese in soft shell) with salsa, Hashrounds, fresh fruit
• Pulled pork BBQ on bun, sweet potato fries, fresh fruit
• Nachos, salad (lettuce, carrots, tomato), fresh fruit
• Spaghetti and meatballs, fresh fruit, breadstick

The best part?  Caryn knows how to get veggies into these kids.  She is divinely skilled with spinach.  She adds spinach to the meatballs and the kids never know.  Those nachos?  It’s chips and the meat they dip into is black beans, ground beef, and corn.  When the school celebrated Dr. Seuss and she was tasked with making Green Eggs and Ham, she didn’t use any artificial coloring to create those green eggs.  I was so inspired by her green eggs that I took her idea and created a casserole (I’ll share the recipe in a bit).

According to Caryn, the kids will always eat well (asking for multiple servings) when she serves any kind of breakfast for lunch, BBQ chicken pizza, spaghetti and meatballs (with spinach enriching those meatballs), and tacos or nachos.  Most surprising to her is how much all the kids have come to love caesar salad!  Another observation she’s had is that when a “good” eater sits next to another good eater- they both eat well.  But the picky eaters tend to bring down the borderline eaters to a picky level.  To me, that’s exactly what plays out at home.  When kids have parents and siblings who eat well, eat healthy, try new foods, they are more likely to have a healthier diet and be good eaters.

I had the pleasure of eating lunch with my kids at school recently.  Caryn made teriyaki chicken, teriyaki rice, broccoli, and fresh fruit in a yogurt and honey sauce.  The chicken had pineapple on it.  The yogurt was sweetened and flavored by Caryn.  I cleaned my plate!! 

Caryn has gotten rid of the last items that still contained high fructose corn syrup- she’s even found a Log Cabin pancake syrup that doesn’t contain it!  She is committed to serving fresh fruit- there were 4 fresh pineapples in the kitchen when I spoke with her.  The fruit I had included fresh banana, kiwi, melon. 

I’m pretty picky about what my kids eat.  I’m up front with them about sugary junk versus healthy options.  We talk openly in our house about sugary junk being a rare treat.  We talk about how chicken helps your muscles and cheese helps your bones and carrots help your eyes and so on.  I love knowing that they are served a healthy, balanced meal at school.  I love knowing that the food on that plate is very similar to what I serve the kids at home.

Something really exciting is that Caryn is working with the school’s owner/director, Lori Lorenz, to develop more food into the curriculum in the classroom and in the upcoming summer camp program.  The classrooms have learning play centers and there is talk about incorporating a cooking/food center with a focus on fruits and veggies and healthy foods.  This summer, Caryn wants the kids to learn to make a simple breakfast for their families, to measure water and flour and such, and wants to introduce fun foods like fondue.  (No, grown ups can’t sign up for the camp… yes, I asked.)

The big concern about healthy food is always the money spent.  According to Lori, the spending and savings still hasn’t changed.  She says Caryn is skilled at buying on sale, with coupons, and so on.  She says that there are times Caryn will come in with bags and bags and bags of food and a receipt as long as her arm and the total is practically a drop in the bucket.  It is possible to eat healthy on a budget!

I do believe I promised you a recipe.  This is an adaption of a recipe a friend shared and the tricks Caryn used to green up those eggs.

I used about 3/4 bag of refrigerated hash browns, I bought diced ham and sauteed it with some chopped onion. I put the hash browns in a casserole dish then the onion/ham on top, took a handful of shredded cheese and layered that on the meat. In a blender, I combined 8 eggs, 1/2 cup milk, 2 handfuls of baby spinach, and the meaty green parts of about 4 green onions. Pour over the casserole. Sprinkle some salt and pepper on top and then bake at 350 for about 40 minutes. I took it out and cut into it and it was still watery so cooked it about 10 more minutes.  The casserole fed 2 adults breakfast for a week.  It was super easy and yummy when reheated and with the spinach and eggs, this is a great source of protein, iron, Vitamin A, and calcium.

Special thanks to Little Explorers for letting me be part of the changes made this year!

Go on and indulge in nutritious and tasty between-meal snacks
Indystar.com
This jam-packed article has great snack ideas from real families.

Smoothies do more than just taste good
Indystar.com
These two smoothie recipes pack a healthy punch. Try The Tummy Smoother or The Immunity Builder.

How can I eat healthy if I have to buy in bulk?
Cnn.com
This article shares ideas for healthy foods with a long shelf-life, including whole grains, nuts, dried fruits and more.

This Green Smoothie Does NOT Taste Like Grass
Snack-girl.com
Smoothies can help you drink in your fruits, veggies and nutrients. Give this recipe a try, or if you want to share a recipe with us, enter our Make-Your-Own-Smoothie Challenge!