Kids in the Kitchen: Nice Cream Edition

Kerry Roberts
Images and recipe courtesy of Planted Families. Thanks, Catrina! 

Opening up the kitchen to family-friendly culinary adventures is always a good idea, but especially in times like these. But busy hands in the kitchen isn't always easy, and your kitchen pantry may not be as readily stocked as it usually is (anyone else facing a flour shortage on their grocery store shelves?) 

That's why we were so inspired by this kitchen activity from one of our community members that we just had to share. 

Today's kid-approved Everipe hack is courtesy of Catrina of Planted Families: Nice Cream Cones! For those unfamiliar with the lingo, "nice cream" is ice cream made with more nutrient-dense ingredients than typically found in the freezer aisle. It's quick, creative, requires only a handful of ingredients, and the result is a nutritious sweet treat you can feel good about. Plus, the steps are all super kid-friendly, making it the perfect activity for a day at home. Talk about a total win.  

 

 

Ingredients 

  • 1 Everipe Smoothie Kit (we recommend Strawberry Bananza, Cocoa Mojo, or Unbelievaberry
  • 2 frozen bananas, halved (you can also use 1c ice, but frozen bananas give the best consistency)
  • 1/4 cup milk of your choice (Catrina used coconut milk) 
  • Ice cream cones
  • Ice cream toppings & sprinkles

Tools 

  • Food processor or blender 
  • Spatula for scraping
  • Spoon for serving
  • Freezer-safe storage container w/ lid 

Directions 

Have your kitchen helper assist you in adding the smoothie kit, frozen banana halves, and milk to food processor.  

Pulse or blend until desired consistency is formed, stopping to scrape down the sides occasionally. Stopping for an occasional taste test is A-ok, too!

Consistency too thick? Add a splash of milk at a time. This is a great time to ask your child his/her opinion on the thickness, and if it is too thick, to come up with an idea on how to fix it. A science lesson made delicious!

Spoon and serve immediately or store in a freezer-safe container.  

Tips for serving: if your child is old enough, allow them to help scoop the ice cream into the cone. No cones? No problem! Scoop directly into a bowl.

Add an assortment of your favorite ice cream toppings in small bowls and allow the littles to customize their "nice" cream creations! 

 

 

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Orange Berry Paleo Muffins with Maria Fernanda Lopez

Kerry Roberts

New year, totally new thing on the blog: our first official guest post!  And if that wasn't exciting enough, in this post our superfoods are taking a break from the blender and heading into the OVEN.  The very first Everipe superfood baked good has been created.  The recipe is simple, healthy, and totally delish. Enjoy! 

Guest written by Maria Fernanda Lopez of Purely Healthy Living:
We all have our own holiday classic. Every culture has its own signature Christmas/holiday recipe, and orange cranberry is one of those classic recipes we enjoy during this season. Taking inspiration from that combo, I created my own variation with the ingredients I already have in my pantry.

I used Everipe's Unbelievaberry smoothie kit containing berries, chia seeds and hemp seeds for the berry.  For the orange touch I used sweet orange essential oil. Have you tried using essential oils for cooking? It's a simple way to add extra flavor with just a few drops.

The combination of berries and orange is just AMAZING. So flavorful! Definitely obsessed with this recipe. Those drops of orange essential oils really make a difference; I usually get my essential oils at Marshalls or TJ-Maxx. 

These muffins were made using paleo ingredients so these will be:
- Wheat Free
- Gluten Free
- Lactose Free
They are are also low carb thanks to the monk fruit, a natural sugar that doesn't give us glucose spikes. Added bonus: it's keto and diabetic friendly! 

As with most of my recipes, this is a simple recipe with simple steps. Healthy foods meet convenience and flavor--one of my mottos when it comes to cooking. 

Orange Berry Paleo Muffins

By Maria Fernanda Lopez

Serves 12
Ingredients
- 1/2 cup of coconut flour
- 1/4 cup of almond flour
- 1/4 cup of ground flaxseed
- 1/3 cup of monk fruit sweetener 
- 1 tsp of baking powder
- 1 tsp of cinnamon
- 4 eggs
- 1/2 cup of nut milk or water
- 1/4 cup melted ghee or coconut oil
- 1/3 cup of dried berries (no sugar added)
- 3oz. of low carb chocolate pieces
 
Method
1. Preheat the oven at 350F.
2. Mix the dry ingredients, skip the dried fruit and the chocolate.
3. Add the wet ingredients and mix well.
4. Pour the mix into twelve muffin cups.
5. Top with berries and chocolate.
6. Bake for 24 minutes.
7. Let them cool down and ENJOY!
Nutritional Information (per serving 152 kcal)
Fat: 11.8g
Carbs:10.3g
Fiber: 5.8g
Protein: 4.2g

 

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On Building Good Habits (And Making Them Stick)

Kerry Roberts

Today’s world can feel as chaotic as it is streamlined, making balance a *little* hard to come by.  Sometimes it can feel like we’re controlled by our packed schedules, the ding of our phone, the dog at the door, the kid with the piano lesson.  How much of our day is really in our control? Well, we have a number: Research has shown that over 45% of what we do in a day is controlled by habit, which is a pretty powerful number.  And it begs the question: how can we get an upper hand on our habits? In an effort to feel better in mind, body, and spirit, can we change our habits to serve our greater good? Caren Osten, a certified positive psychology life coach, gives us her take: 

Hi Caren! Thanks for joining us. First, could you talk a little about the nature of a habit? A habit is a behavior that we do with automaticity—we are going through the motions of performing an activity, like biting our nails or putting the potato chips in our mouth, for example, while on auto-pilot. We are often not even aware that we are doing the behavior. Many of our habits have been formed that way in our past, and it is only when we make a choice to try to change a habit that we begin to focus on it with a conscious awareness.

When a person wants to change some of their habits, how should they start? Habits are easy to continue because they are just that—habitual—and they don’t impose exertion on the brain since they are typically regular, or daily, activities we have acted on for a while, months and often years. But scientific research has confirmed that change is possible, and with an awareness of what triggers a behavior, we are able to respond differently and modify our habits, eventually creating new neural pathways in the brain. Some experts suggest paying attention to what triggers the behavior (sitting on the couch to watch a movie), and the habit (mindless munching). Once you have identified, and are mindful of when the trigger occurs, you can attempt to modify the behavior, perhaps considering healthier snacks or other ways to occupy your hands while binge-watching your favorite show (maybe that's why knitting is making a comeback?!) 

The phrase "healthy habits" can mean many different things, from cultivating positive relationships and setting personal boundaries to eating healthier and getting more sleep. Is there a certain area people should start in when trying to develop new or different habits? Everyone has their own unique set of habits and it’s really up to each individual to define the opportunities for better habits. Habit change is hard, and experts suggest working on one habit at a time. If you’d like to begin changing your relationship with technology, for example, perhaps make small changes each week to move toward a decreased dependence, such as putting your phone “to bed” in a room other than where you sleep, or leaving it behind when you walk your dog or exercise so you can be more mindful of your surroundings. Exercise, sleep and eating healthy are essential elements of good health and well-being, and there are many small steps you can take to improve your habits, such as meditating or doing a body scan to relax before bedtime, taking stairs rather than the elevator or biking rather than driving to work, and substituting sugar-filled drinks with water or herbal tea.

What tips do you have on how to stay motivated and encouraged while trying to build new habits? It’s a good idea to implement consistency when attempting to change a habit—performing the newer behavior at the same time each day, and every day. You may want to consider creating a challenge for yourself—such as a 30-day challenge which is said to be the approximate number of days when new habits begin to form. When working with my clients, we often agree on a challenge and they will report back about their progress. One client was aiming to become more social and friendly at work, so her challenge was to talk to at least one co-worker each day about something not having to do with work. She had to move out of her comfort zone to create this new behavior, and was ultimately happy with the outcome her new habit brought her.

 How do we measure success? When is a habit fully formed? It’s difficult to say when a habit is fully formed because research has shown that it can begin at 21 days and take up to a year—depending on the difficulty of the habit change. Consistency is key, and it’s also important to not beat yourself up if you have a set back. Treating ourselves with self-compassion, and giving ourselves permission to be human is important. Everyone struggles at some point with changing habits, so remember that you are not alone, and then take a moment to refocus your energies and begin again the next day.


Caren Osten is a certified positive psychology life coach and writer. She works with individuals and groups, who seek to cultivate greater positivity, clarity and calm as they navigate life's daily stresses, challenges and shifts. Caren leads workshops and speaks at conferences, businesses and organizations in which she shares the benefits, strategies and science of optimism, self-compassion, mindfulness, and resilience. A contributor to The New York Times, PsychologyToday.com, Mindful and other publications, Caren writes about health and wellbeing, travel and education. You can learn more about her work at www.carenosten.com

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How This Busy Mom-of-3 Finds Time For It All

Kerry Roberts

 Welcome to My Morning Routine, our new blog series that highlights the morning rituals of some of our favorite Everipers. Inspirational habits, relatable circumstances: this is morning in real life. 

Jessica Boscarini, Holistic Nutritionist and Founder of Healthy Fit Fab Moms, is busy.  She's mom to three kids (including a baby!), business owner, and on a mission to help moms find some balance in this fast-paced life.  And it's clear Jessica practices what she preaches.  With three kids on different schedules and a business to run, here's how to manages to make her superfoods and eat them, too. 

MY MORNING ROUTINE
with Heathly Fit Fab Moms Jessica Boscarini

6:15AM:  I'm up! Mornings are super hectic so I try to wake up before my family so I can have at least a few minutes of peace before I need to be in full mom mode. I drink a tall glass of water as I prepare my superfood coffee (which is full of protein, MCTs, and a superfood powder that I make, all of which helps keep me full until breakfast, as well as starts my day off on the right foot)!

6:30AM:  This is my most productive time of the day, so I quickly run through my emails, finding the ones which need the most attention and answer those, as well as [try to] complete any projects that are due that day. This is also when I’m pumping (for the other baby I send milk to), as well as drink my coffee. I definitely have lots of multi-tasking going on here!  

6:45AM: My oldest is up and needs to get ready for school, so I make his breakfast (usually a mix of nuts and dried mangos), finish prepping and/or packing his lunch (depending what I got done the night before), and help to make sure he is ready to leave by 7:15.

7:00AM: It’s workout time! This is when I try to sneak in a quick bout of Pilates, Barre, or some other strength training/body weight type exercises before the day gets too crazy! I’m my best self after working out, so this is really important to me!

7:15AM: Baby’s up! My daughter is such a happy baby, so I really look forward to getting her in the mornings! I change her, feed her and then play with her for a bit.

7:45AM: Time to wake up my older daughter, if she’s not up already! It’s time to get her ready for pre-school, which entails getting her breakfast (she likes homemade protein bars), brushing her hair, helping her put on her uniform, etc.

8:15AM: The girls play for a bit while I clean-up the kitchen and go back to responding to emails (all while standing at the side of the counter so I can keep my eye on them in the attached family room).

8:30AM: It’s time to leave for school! I pack up the girls and we drop my daughter off at Pre-K.

9:00AM: The baby and I are finally home and it is time for breakfast! I make her and I an Everipe Smoothie Bowl – which we are both obsessed with! She’ll also have some superfood oatmeal, and I’ll have a homemade protein bar.

9:30AM: Again, it’s time to clean-up, change baby and try to do some more work! I’ll go back and forth between working on my computer and playing with her/keeping her out of trouble.

11AM: It’s finally baby’s naptime – and the time I can complete any big things I need to for the day! This will usually last an hour – if I’m lucky – although sometimes she skips it and I’m SOL. #momlife

We think we need a nap, too.  Thanks, Jessica!

Jessica Boscarini, Holistic Nutritionist and Founder of Healthy Fit Fab Moms, is not only all about eating healthy, but believes that health involves everything you do – from nutritious foods and working out to taking time just for you. This is why she’s also a Pilates, Barre, and Spin Instructor, as well as a Baby & Motherhood Consultant – helping to make new and veteran moms’ lives easier and more productive. 

Whether it’s creating personal Nutrition Plans or Fitness Routines for individuals or writing reviews and blog posts for the masses, Jessica’s main goal is to help others live a better life – one that is filled with health, fitness and fabulousness. Born and raised in sunny San Diego, CA, Jessica now resides with her husband and three kids in Dallas, TX.

For more information on Jessica and all her services, check her out on website at healthyfitfabmoms.com or on Facebook and Instagram.

 

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How to Not Need a Vacation from Your Vacation: Wellness Tips to Take on the Road

Kerry Roberts

Summer is in full swing, meaning a few good things are happening: schedules are relaxed, skies are blue, and social calendars are full.  And while these are all very good things, the summer hustle can make it difficult to stay on a wellness routine. Is it possible to NOT need a vacation after your vacation? We had to know.

For some real life, I-can-totally-do-this wellness tips to take on the road this summer, we tapped Vanesssa Kahler, a Functional Nutritionist, Health Coach, and founder of Kahler Wellbeing Academy.  Here are her tips:

Stick to a morning routine.

Wake up at a set time each morning. Sleep is one of the most well researched areas of well-being and its indisputable that we all need a good night sleep to thrive. Research shows us that a lack of sleep affects heart health, immunity, diabetes, cognitive function, moods. It is recommended that we create a regular wake up time and bed time to maintain our circadian rhythm and achieve ideal 8 hours sleep each night. Recent studies show that people with a regular wake-up time reported being more satisfied overall in every area of their lives.

Wake up your mind and your body.  Before you dive into your day, aim for 5-10 minutes of stillness. Instead of jumping out of bed, give your body a few minutes to enjoy waking up. And if you’re up for it, add  5-10 minutes of stretching and/or yoga once you're upright. 

Start your day with glass of water. Water is all you need, but if you have the time and the ambition, adding lemon, cucumber or ginger  add extra health benefits and a little flavor.

Bring your smoothie ritual on the road.

A quick, healthy smoothie packed with nutrients ensures you start the day with a concentrated easy-to-digest, nutrient dense breakfast.  Here's the simple math: hydration + a low sugar, nutrient-dense breakfast = maintained mood and energy throughout the day.  Here are my picks:

Greens With Envy, a source of chlorella, spinach, and chia provides a nutrient dense start to the day. 

For an afternoon pick me up try Ripe Rebound with turmeric and ginger.  (Also great for a morning after an indulgent evening!) 

Treat Yourself.  It's Vacation! 

...and have an idea of when and how you’ll indulge so your energy levels won’t suffer.  

Be mindful of indulgences. If your afternoon involved ice cream with the kids, opt for fruit after dinner. 

Try to make 2 out of the 3 meals balanced. Opt for a balance of protein, carbs and fats to keep you feeling good throughout the day.  

Try to save the sweets for after meals. A sweet meal or snack on it's own can spike blood sugar and make it difficult to maintain your energy levels.

Whatever you’re eating, enjoy it.  Be present, eat slowly, savor, and enjoy. 

Make time to relax and restore.  

Take time to slow down while you’re away, even if that means saying “no” to a few things on your bucket list. Part of not “needing a vacation from your vacation” is taking the time to fill up your cup…both literally and figuratively. Getting good sleep and maintaining a morning routine will be a great start, but try to build in a few other practices that will help you relax, reset, and restore: 

Make time for movement.  Bring sneakers for morning walks, play tag with the kids, or sign up for a yoga class in town.  

Book a spa treatment. Even better, choose the relax or detox treatments.  And if the spa isn’t in the cards, bring some bath salts and essential oils to create a spa-like evening bath routine. Maybe with a cocktail in hand! 

Grab that beach read. Take your favorite book or audible that you have had on your list for months.

And most of all….slow down, breath deep and enjoy! 

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