Nothing warms a mother's heart more than when your child makes you proud!  This was something written by daughter number three on the power of positive thinking!  I think you will all enjoy it as much as I did. 

By Alaina M.
My husband and I recently vacationed at Lake Tahoe and on our journey we encountered a number of irritating airport experiences – storms, delayed flights (due to the President might I add), our luggage was headed to the EAST coast while we were on the west coast… so you could imagine the mood we were in once we arrived and realized our luggage was no where to be found.
If you haven’t flown lately it is amazing how many travelers have the same scowl on their faces (as we did when we heard our luggage was lost) rushing from one place to another typically on some electronic device or yelling at their kids. As we waited to hear about our luggage I ran off to use the restroom… there was a woman custodian inside frantically making her way from one stall to the other as the line increased and people grew impatient. With a smile on her face she welcomed each person as she finished her duties and made sure to genuinely tell everyone that left to have a great day. I generously returned the favor and went about my way.
Another woman who had been washing her hands beside me stopped me just outside of the restroom to ask if that lady indeed looked us in the eye, smiled and told us to have a great day… I replied yes ma’am. The woman looked confused and asked if I was from Nevada and if that was normal. I told her I was from Kansas and that it was typical for someone to smile at you, wait to hold the door open and yes, to have a great day. She was astonished – she was from the East Coast… yes, where our luggage was headed and this was a new concept for her. Her smile went from ear to ear as she said, “Wow… that really just made my day. Thank you and I hope you have a great day too.”
Yes, I walked away with a warm heart and a smile on my face too. I rephrased the normal saying, ‘sticks and stones may brake my bones but words will never be forgotten’ …. making a difference with just four simple words.
A week later I was on my way to work and heard an interesting study about self dialog… I am constantly doing this! A professor studied a large group of individuals and their self dialog over a period of time concluding approximately 1200 words or ‘thoughts’ rather, going through our heads every minute. Do you find yourself lost in thought – praying, planning, thinking, wishing, problem solving, complaining.. hmm-self improvement (working out, eating, etc.)? The study also concluded that out of those 1200 words per minute… only 100 were positive.
Surely this isn’t right… there is no way that we can only have roughly 8% of our thoughts be positive! So I thought I would put the study to test on myself and started truly pay attention to my self dialog – WOW! I had more than 8% but I was constantly thinking of what I had to do next, frustrated because I had missed a workout, or irritated when someone cut me off in traffic. Have you ever been around someone who is constantly negative?? This makes you realize how life-sucking negativity truly is, and if we are being this way in our own thoughts it is no wonder we are cranky and exhausted… this was so eye opening to me and again it came back to one thing I had faced the week prior… the power of positive and encouraging words.
We often think we can’t make a difference unless you are wealthy, a leader of some sort, successful, have lots of time, or must be a hero… but how untrue. We have all had days too where we were down and out and a person came long and held that door for us when we had groceries, called just to say hi, had that stranger wave at us like we have been best friends forever, or someone give us a compliment and warmed our hearts… the small stuff.
I hope this will inspire you all to rethink the power of words, encouraging you all to start focusing how you treat not only others, but how you speak to yourself as well. Please feel free to pass this on to others, and I ask if you have any positive and encouraging experiences like I have had please share below!!

Halloween Treat Ideas

Halloween is just around the corner. Here are some healthy treat ideas for you to hand out to the neighbor kids, send with your kids to school or maybe enjoy yourself.
1.Homemade Trail Mix
2. Playdough
3. Sugar Free Gum
4. Stickers
5. Goldfish Crackers
6. Bubbles
7. Cutie Oranges
8. Small bags of microwave popcorn
9. Bouncy Balls
10. Granola Bars
11. Mini Juice Boxes
12. Crayons
13. Glow necklaces/bracelets
14. Erasers

A few of you might remember those tasty little egg quiches that you sampled in clinic?  Well, here is the recipe!  They are amazing and I encourage you to try them with the sample of Quinoa (keen-wa) that we gave out.  They freeze well and heat up in a few seconds in the microwave for something quick!

Mini Ham & Cheese Quinoa Cups pack a protein punch, and are perfectly poppable!

Ingredients (makes 28 mini cups)

• 2 cups cooked quinoa (about 3/4 cup uncooked)
• 2 eggs
• 2 egg whites
• 1 cup shredded zucchini
• 1 cup shredded part skim mozzarella or feta cheese
• 1/2 cup diced ham, turkey sausage (browned and drained), or Morning Star Veggie sausage patties crumbled
• 1/4 cup chopped parsley
• 2 Tablespoons grated Parmesan cheese
• 2 green onions, sliced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Preheat oven to 350 degrees. Add all ingredients to a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes in the tin before eating. Do not underbake or they won't come out of the pan

I am on a roll today!  Here are a few suggestions to help some of you transition into making healthier choices.  One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet.  Here are a few ideas

• Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
• Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread. Make sure the first ingredient is whole wheat flour...not enriched or bleached.
• Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
• Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
• Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
• Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day. Use tea bags in your water bottle....they will brew cold too!
• Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
• Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
• Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
• Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above). Use plain Greek yogurt in place of sour cream....more protein and less sugar!
• Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
• Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
• Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.  Eat until you are NOT HUNGRY....not until you are full!!!

Eating healthy doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to reduce the portion size and enjoy the treat by taking the time to savor it.  The first bite's the best anyway!!! By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!

Chili

Who's hungry for chili???  I AM!  Here's a great recipe that I tried this week and it went over well with my family.  Paired with a big salad it's sure to warm your tummy....in a HEALTHY way!

I didn't go the expense of organic and used whatever beans I had available in my pantry.  Also, I left out the sweetener but add it if you like sweeter chili.  Some jalapenos would be good to if you like it hot!!!  Topped mine with plain Greek Yogurt and skim mozzarella.

Delish......thanks Jamie Eason!!! (I stole the recipe from her)

Makes 12 servings
1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Ingredients:

• 2 lbs. extra lean ground turkey
• ½ cup chopped onions
• 1 tbsp. garlic powder
• 2 - 4 oz. cans of diced green chilies
• 1 - 15 oz. can Organic Tri-Bean Blend (drained)
• 1 - 15 oz. can Organic Black Beans (drained)
• 2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
• 1 tbsp. Xylitol Brown Sugar Blend (Ideal)
• 1 tbsp. chili powder
• 2 tbsp. white vinegar
• 3 tbsp. regular yellow mustard
• 2 tsp. cumin
• 1 tsp. salt
• 1 tbsp. dried or fresh cilantro
• 2 tsp. adobo sauce (optional)

Directions: 

1. In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
2. Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
3. Bring to a boil and then reduce heat to a simmer for about 10 minutes.
4. Finally, add cilantro. Serve hot.
5. You may sprinkle veggie shreds or a light cheese on top.