Inspiration, Ideas, Tips and Strategies, by Always Healthy Mom

Friday, December 30, 2011


Tips on sticking to your New Years RESOLUTION

The Facts:
  • If you make a resolution you are 10 xs more likely to make the change.
  • 75% of people who make a new Years resolution will make it through the first wee but 6 months from now only about 40% will be sticking to their resolution.( John Norcross, physiology professor University of Scranton)
  1. Start with one realistic resolution! If your goal is too big or over whelming you may give up and not accomplish anything. Many resolutions require multiple behavior changes.
  2. Make your resolution very specific. Plan the how-tos! Focus on positive To-Do behaviors!
  3. Challenging but manageable!
  4. Enlist the support of friends and family. Bring others in on the resolution so you have a support group to help you accomplish your goals.
  5. Don't let yourself quit. Even if you slip up once or twice, you shouldn't abandon your resolution.
  6. Track your progress: Monitor your progress it will dramatically improve your success rate.
  7. Get a new calendar and set your goals!
  8. Focus on a positive behavior change. Ex. I will go to the gym 3 xs this week vs. I want to lose 10lbs this year.
Happy New Year,
Always Healthy Mom

Tuesday, December 27, 2011

Picky Eater?

The No-Cry Picky Eater Solution:  Gentle Ways to Encourage Your Child to Eat—and Eat Healthy

"Night after night we struggle with dinner time!" Does this sound like you or your family? You often wonder ~Could there really be help out there? The answer is YES!
So many parents experience the stress and struggle of trying to get a picky eater to EAT!
Elizabeth Pantly takes the stress out of eating by showing you step by step how to work with a picky eater! She also includes popular recipes from cookbook authors including Missy Chase Lapine author of the bestselling Sneaky Chef! The book is full of real life advice that can help any parent raise and nourish a picky eater! So stop struggling night after night! Get her book and start enjoying family dinners again!

Even if you feel you have eating and family dinner under control in your house everyone can take away a few helpful hints! Definitely gave me some perspective on why kids do the things they do when it comes to choosing foods!

Check out her site

Friday, December 23, 2011

Mini Holiday Pizzas

Mini Holiday Pizzas
Prep Time: 15 Min
Total Time: 30 Min
Makes: 12-16 mini pizzas depending on their shape
1 can (13.8 oz) Pillsbury® refrigerated classic pizza crust
1/3 cup refrigerated marinara sauce
1 package of peperoni
1 green pepper
1 tomato diced
2 tablespoons shredded Parmesan cheese, garlic and Chopped fresh
chives, if desired
1. Heat oven to 425°F. Spray cookie sheet with cooking spray. Unroll dough on work surface. Press dough out with ngers to form 12x8-inch
With -oured 2-inch holiday-shaped cookie cutters, cut dough into shapes. On cookie sheet, place shapes 1 inch apart. Bake 5 to 7 minutes or
until light golden brown.
2. Spread each crust with marinara sauce. Sprinkle each with desired toppings. Sprinkle each with cheese.
3 . Bake 3 to 5 minutes longer or until cheese is melted. Serve warm.
Just before baking, sprinkle them with chopped fresh basil or parsley.To make Spicy Marinara , add a sprinkling of crushed red pepper -akes
or a few drops hot pepper sauce to the marinara sauce. Use Genoa or cotto salami in place of the bacon.

Thursday, December 22, 2011

Look what came today...

Look what came today...
I received a delivery today, and I will be honest I LOVE getting surprises!! I am worse than a kid! Chobani sent me 3 NEW containers of Greek yogurt with 3 fabulous holiday recipes! See below...

I love Greek yogurt it is... 
  •  healthy lean protein
  •  low calorie
  • high protein
  • great snack
  • perfect for baking
 I am absolutely ecstatic that they have a variety dedicated to children too! ~CHOBANI CHAMPS!
I love that the containers know give you a great recipe! I have cooked and baked with Greek yogurt and it always turns out fabulous! Typically when using Greek yogurt in a recipe you are replacing something something that was not as healthy, so I always feel good about that!


I definitely know what I will be making for my Christmas dinner, Thanks Chobani!
Stay tuned for a giveaway of this Chobani fun pack in 2012!

Seasons Greetings,
Always Healthy Mom

Tuesday, December 20, 2011

Healthy Holiday Gifts

Here are some of my favorite holiday gifts to give...

FRUIT BASKET! Come on this this is a "No Brainer"! The choices and sizes are endless, who would not enjoy a basket full of health? 

Nuts and dried fruit! These are great because they will not go bad and people can use nuts for a party, snack or baking!

A gym membership or your favorite workout DVD or personal trainer. Ummmmmm, lets just say the gift that keep giving!

I hope these will make someone you are  buying for very happy!
Always Healthy Mom

Sunday, December 18, 2011

I have one question for Pizza Hut!

Pizza Hut Big Dinner Box
I have one question for Pizza Hut...

***And we wonder why we have an obesity epidemic!

As a mom on a mission to create healthier dinners and raise a generation of health conscious kids this is going in the wrong direction!

Here are a few suggestions...
  • add a salad
  • add veggies to pizza
  • take out the fried wings
  • skip the breadsticks
  • offer some grilled veggies
  • fruit salad

Always Healthy Mom

Thursday, December 15, 2011

Pancakes for your Baby Cake

Pancakes for your Baby Cake!
Does your family like pancakes as much as mine does?
Here are a few ways to make your pancakes a healthier treat!
  • Top your cakes with fresh or frozen fruits! Try strawberries, blueberries, peaches, apples and bananas!
  • Add a dollop of low fat yogurt!
  • When making your pancakes use applesauce instead of oil!
  • Try low calorie cooking spray instead of butter or oil!
  • Use cookie cutter to make fun shapes and characters.
  • Add fruit to the batter like, mashed bananas or pumpkin puree!
  • Try to find 100% maple syrup, light sugar syrup or honey as a sweet topping!
  • I love to add a dash of vanilla or cinnamon for a special touch!
  • Look for maple extract or almond extract to make your cakes ones to remember!
Pancakes are not just a breakfast food. Surprise your family with pancakes for dinner or lunch any day of the week!

Sunday, December 11, 2011

A NEW kind of kids snack!

A NEW kind of kids snack!
A little help on the front line of lunch packing and kids snacks!

Tuesday, December 6, 2011

NO Pudge! Really!

Original Flavor

No Pudge!
Original Flavor

This is probably my favorite sweet brownie by far!
My favorite part is the Ingredients:
  • Pure cane sugar
  • Unbleached wheat flour
  • Dutch cocoas
  • Egg whites
  • Cornstarch
  • Wheat gluten
  • Natural vanilla flavor
  • Salt
  • Baking soda
The only thing you need to add is the yogurt, stir and bake! My family loved them and they were a happy surprise in the kids lunch! No one knew these were a healthy sweet indulgence!

You & Your Health...did you know?
No Pudge! Brownies contain 0 grams of fat and only 120 calories per serving.
When using fat free yogurt, No Pudge! Brownies make the perfect fat free, low calorie chocolate treat for anyone.
No Pudge! Brownies are lactose free?By substituting yogurt with applesauce, soy yogurt or silken tofu and adding 1 teaspoon of vanilla you can enjoy fudgy delicious lactose free brownies.

You can find them at: Kroger, Giant Eagle, the Andersons, and Meijer.

Sweet Snacking,
Always Healthy Mom

Friday, December 2, 2011

One good cookie

Just made this fabulous easy cookie recipe!
Mmmmmmmm so good!
Kids loved them! Heck I loved them!

Rolled Oats cookie


1 cup honey
3/4 cup earth balance
1 tsp vanilla
1 egg white
1 1/2 cup whole wheat flour
1/2 tsp salt
2 1/2 cups rolled oats uncooked
1/2 cup raisins ( dried fruit of your choice)
handful chopped walnuts ( nut of your choice)


Oven 350
Beat honey, earth balance and vanilla until smooth. add egg white. Then combine flour Cinnamon,baking soda and salt, mix well,  Next add oats, raisins and nuts. Form on baking sheet, cook 9 to 10 min. Let cool and enjoy.
                           Always Healthy Mom

Monday, November 28, 2011

Less stress?

Women often feel the most pressure to plan, shop, cook, decorate and coordinate the seasonal festivities. We try to do too much, for too many friends and family, in too little time. There are good health reasons to avoid holiday stress. This season holiday stress doesn’t have to be part of your holidays. Taking positive actions now to plan the upcoming season will increase the enjoyment of a beautiful time of year. Here are some things to keep in mind…
·         Start planning early
·         Determine who will help, and delegate
·         Cook ahead
·         Limit the events you attend
·         Decorate gradually
·         Shop early and off times
·         Don’t forget your workout or “me time”
·         Get enough sleep
·         Eat health balanced meals
·         Enjoy!

As a busy mom with 3 little ones and a fulltime job I can sympathize with the stressed out mommy! The holidays are jam packed with “to do’s” and not enough fun! This year I have made a promise to myself to slow down, smell the gingerbread  and enjoy the holiday  with my family! How do you plan to enjoy this holiday with your family?

Tuesday, November 22, 2011

Thoughts from me...

Childhood obesity not only effects the work I do everyday as a Registered Nurse and Health Educator but it also a plays a role in my personal life as well. As a mom of 3 young children and I experience the struggles and obstacles first hand when trying to raise a health family and live a healthy lifestyle today. The fact is that our lives today are more hectic and over committed than ever before. But that is why this topic is so critical; we need to find solutions and answers to the obesity epidemic.
I want to take a moment and share with you why I continue to do the work I do everyday. Not too long ago I was asked to help a local news anchor with a story on childhood obesity. We went to a local middle school to interview staff and students. When we were there I had the opportunity to talk with a young boy, we discussed the fact that diabetes ran in his family. His grandfather, him mother and uncle all had it. The one message that I left with him that day it that only 10% of his health was due to his heredity and 70% was due to his lifestyle and healthy behaviors. That 70 % is why I am standing here today! That 70% is his health future!
It is no surprise that 1 in 3 children today are considered overweight or obese. But what is interesting is the fact that these statistics have tripled in the last 30 years. These staggering statistics are what have brought us and many others together. First we must understand that childhood obesity is the result of a calorie imbalance. Too few calories expended for the amount consumed. This is affected by various genetic, behavioral and environmental factors.
So why is the topic of childhood obesity important?
There are immediate health consequences we are seeing in our children today that were one exclusively known only to adults. Such as sleep apnea, joint problems, high cholesterol, elevated blood pressure, diabetes and social and psychological problems as well.
Not only are we concerned about the immediate health consequence but we also see there is long term affects as well. Increased adult obesity, type 2 diabetes, stroke, cancer, heart failure, heart disease, liver and gallbladder disease the list goes on and on!

So what needs to be done? And what can we do?
We need to look closely at the environmental and behavioral factors that are unsupportive to our children’s health today. We need to call on schools, families, medical providers, communities, food and beverage industries and government leaders for support!

I am 100 % confident that it will take the support of our entire community to raise a healthy child today, but I believe it can be done.
We need to educate and create awareness. We need to give children access to healthy foods. This is a process that will not happen over night. But together we can make an impact in our children’s health future!
One last thought I want to leave you with today is one that is sometimes hard to swallow. You alone are your child’s most important health role model. So make each day the healthiest one you can, by setting a good example. So start eating your veggies, go outside and play, don’t forget your lunch and please get some sleep!
Always Healthy Mom

Friday, November 18, 2011

Holiday Stress!

Holiday Stress

The clock is ticking and the holidays are nearing fast! If you are like me you are starting to get anxious about all the extra commitments and things that need to get done. Remember as moms we try to take on everything, and most often find we have over committed, yet again! This is the cause of most of our stress! Try to remember that to have a great holiday you don't have to be SUPER woman. We need to learn how to delegate and only take on what is truly important! Instead of stressing over old traditions try to make your own! Trust me kids don't want to be in the car for hours at a time, or dressed in their best for the 2 million holiday pictures, they don;'t even like most of the dishes at the holiday party! So try to decrease the holiday stress with these simple ideas!

  1. Choose to have the holiday at your house to decrease travel time, and the panic of packing. Delegate others to help, by bringing a dish to the party so your not overwhelmed.
  2. Let the kids bring a change of clothes to the party so after the picture. They can change into something more comfortable.
  3. Make familiar favorites for your family. Don't stress over new recipes or fancy unfamiliar ingredients. Make sure the kids have a dish or two they can enjoy. Lighten up when it comes to the kids enjoying their sweets, remember it's their holiday too!
  4. Let your family help prepare for the holidays by decorating or cleaning.
  5. Limit the gift giving. You don't have to give a gift to everyone! Try to simplify gifts by giving the same gift to multiple people or using gift cards.

Wednesday, November 16, 2011

A United Front

When it comes to my family's eating habits sometimes I feel like I am in a league of my own! I bring home the veggies while my husband woos the kids with buttered noodles, pop and twizzlers! (SIGH) I can't be the only one this has happened to, am I? It's no wonder my kids have nominated me for  the "worst mom ever" award when it comes to dinnertime at my house. When the other option is high carb, salty, processed food prepared by DAD! Of course my healthy style will get voted down every time!
 *A family needes to be  playing for the same team when it comes to a  healthy lifestyle and raising healthy children! 

Here are some ideas to help your family get on the same page...
  • Discuss together the goals of dinner time
  • Work together on shopping list and menu for the family
  • Share dinner time tasks with the entire family
  • Set expectations before the meal begins
  • Make sure dinnertime is enjoyable
  • Make room for special occasions like pizza, and take out
  • Keep regular healthy habits (ex. fruits and veggies, whole grains and lean proteins)
  • Set expectations of frequency of family meals
Please share your ideas of raisning a healthy family on facebook!

Friday, November 11, 2011


" Veggiecating" Toledo
Veggiecation: For the Love of Vegetables <3

A few weeks ago I had the pleasure to participate in a healthy and positive event for the youth in my area! I partnered with Veggiecation to offer the children a health new way to eat Broccoli and was able to share my passion for children's health at the same time! The feedback from the event was amazing! E-mails pouring in to share the recipe for Mini Broccoli Trees with Asian sauce. The kids were able to sample, vote, and learn about healthy eating! I am was blown away at the number of children who sampled the demo and "Loved It"! I think many parents were pleasantly surprised too! Veggiecation gave me the tools to share my passion with my community, with hands on activities geared toward children and the use of positive peer pressure! (This was new to me!) Having done many events in the past ,by far this is the one was most memorable with the help of veggiecation! If you or community are looking for a way to introduce healthy eating, look  no further! The answer lies in the Veggication program!
Support in...
 Visual( posters, pictures, activities)
Tools (recipe books, stickers, voting ballets and much more)
You will have a successful experience, I guarantee it!

 As a Health Educator and Nurse I am constantly looking for support on how to teach children about healthy foods!

Monday, November 7, 2011


 MOMMYvation- is the driving force by which MOMS achieve their goals. The term is generally used for MOMS who seek positive results. This article refers to MOMMYvation. Specifically the motivation moms use to produce the results they want. Example- flat stomach, six pack, sexy butt, avoiding mom pouch, firm arms and thighs, bikini body and overall fit appearance after giving birth to one or multiple little bundles of joy! (Don't act like you have no idea what I am talking about!) According to various theories, MOMMYvation may be rooted in a basic need to maximize results or fit back into skinny jeans.

OK on a more serious note I recently had to dig deep within for my MOMMYvation! Due to the hectic schedule of 2 boys in soccer and a few last minute commitments, my workout routine was as dead as its ever been! Now I could write here week after week and tell you I was jogging every morning and training for a marathon... but I would be most definitely lying to you all! And I am a MOM of my word. So Always Healthy Mom had to get her butt in gear! My weekly class was just not fitting into my hectic schedule anymore, I could give up! But that is definitely not what I would encourage you to do! So I am proud to say that I have started a new and improved workout routine one that does not involve me leaving the house, which cuts down on excuses on my end. I have found a great 20 min workout video and can do it 4x per week! I am really excited, they kids can be playing in the same room as I tone up! SCORE!
Don't give give up!
Dig deep for your MOMMYvation and make your goals a reality!

Tuesday, November 1, 2011

A Healthy Press Release

Brothers-All-Natural Fruit Crisps are Presented as Among the Best
“Healthy Snacks for Kids and Adults” by Leading Physicians & Health Educators

Brothers-All-Natural has been chosen by many health experts as an excellent packaged snack
product that is healthy for all stages of development from toddlers to adults.

Rochester, N.Y.  – September 21, 2011 – Brothers-All-Natural Fruit Crisps have the distinction of being deemed among the “best healthy snacks for kids and adults” by leading health experts. For instance, from the great states of Texas and Missouri comes Dr. Julia Kinder bringing Fruit Crisps with her as she presents solutions for living healthy to diverse audiences across the country. While from the Great Lakes region of Ohio comes Registered Nurse, health educator, and Mom blogger Michelle Rowe, singing praises for Brothers-All-Natural Fruit Crisps in multiple interviews regarding packing a healthy lunch for your kids.

As an all-natural product, Brothers-All-Natural 100% fruit snacks contain two servings of fruit in the popular ½-cup bag, per the US Department of Agriculture. With nothing added to the fruit – no sugars, preservatives, or flavor enhancers – Brothers-All-Natural simply uses the best fruit in the world. Freeze-dried fruit is shelf stable, making it convenient and accessible.  Because over  90% of the water is removed, the fruit becomes crispy and crunchy.

Dr. Julia Kinder is a published author, practicing Physician, and traveling health educator, who has three little ones at home, including a daughter with special needs. “As a Family Practice Physician specializing in healthy lifestyles and fitness, I encourage my patients to select healthy snacks during the day to increase energy, improve mood, aid in weight loss, and to ensure proper nutrition,” said Dr. Kinder. “Healthy snacking can even ward off boredom and increase creativity and productivity; it is a crucial element to living each day to the fullest. The primary snack I recommend is Brothers-All-Natural Fruit Crisps; it has all the benefits of fresh fruit because this freeze-dried fruit has no added sugars or preservatives. Plus, Fruit Crisps are convenient and affordable. And most importantly to my children, Fruit Crisps are fun to eat!”

Additionally, Michelle Rowe, who is a Registered Nurse and a leading health educator, is appearing on ABC Channel 13 in Toledo, OH to talk about healthy eating.  Ms. Rowe, would describe herself as the “Always Healthy Mom” which is also the title of her blog. To Ms. Rowe, her kids come first and their health is foremost in her mind.

“I’m not going to recommend that someone give their child something and then turn around and deny my child that same item,” said Michelle Rowe. “When I appear as a health educator, I’m still a mom too, and so that maternal passion spills out in the form of recommendations that are healthy and affordable like Brothers-All-Natural Fruit Crisps. Why give a child junk food when you can give them something good for their bodies that costs about the same price? It’s fun, it’s easy, and your kids will love it too!."

Dr. Julia Kinder and Michelle Rowe believe in health education and will continue to spread the word about Brothers-All-Natural Fruit Crisps to audiences across the country.  They both do not believe it’s ethical to solicit medical recommendations for a price, as it’s all about health and wellness and has nothing to do with remuneration in their eyes. As health educators and mothers they feel it is important to give practical solutions to living healthy in the here and now. Dr. Julia Kinder can be reached via her website at and Michelle Rowe can be reached through her website at To contact Brothers-All-Natural, please go to our  Facebook page at

Friday, October 28, 2011

Guest post: Some advice from a FIT Mommy

 FIT Mommy
As moms we always do everything we can to have the best for our child.  We give them the freshly cut fruit, make them a healthy lunch, encourage them to be active and by the time it’s our turn to eat/workout, we’re just tired and we want it to be over with! 

It’s hard as a mom because you’re continually putting others needs before your own.  However we know that the best way to serve our kids is to be healthy and happy ourselves.  I truly believe working out and eating healthy on a regular basis will help us be better moms. 

The issue now becomes time.  Who doesn’t need more?  There’s always something extra that’s being thrown on our plate.  And if you view working out as “I’ll do it when I have time.”  It will never get done. 

So what do we do?  We definitely need a schedule!  Print out a schedule that is in half hour blocks for every day of the week.  Write in the necessities: work, eating, grocery shopping, cleaning, etc.  Then see where you have some openings.  It may only be 20 minutes, but it’s still better than nothing!

Then there’s the question....what do I do?  Cardio and resistance training.  If you don’t have a gym membership try walking, running, riding a bike, roller blading.  If you have a gym membership I highly recommend taking a group fitness class.  If you prefer to workout at home there are numerous workout videos/programs you can purchase. 

Yes, as women we must do resistance training.  Building muscle is what gives us a toned look and into smaller clothes.  Muscle and fat weight the same, but muscle takes up LESS space!  And muscle is what burns fat.  Who couldn’t use that? 

If you’re looking for some specifics on cardio or resistance training I’d love to help you out.  I have my own fitness business.  I’m a fitness coach.  I help people with their fitness goals, exercise ideas, nutritional tips and accountability.  I also have some youtube videos that I can send you for some workout tips/advise. 

Now your call to action.  Email me at and tell me about your fitness goals.  Or check out my website at for more articles and videos. 

I also have daily tips on my Facebook Fan page.

Wednesday, October 26, 2011

Healthy treats- No tricks

Healthy Treats- No tricks

Here are some of my top favorite treat ideas for Halloween! Let's face it kids already get too much candy and sugar that day anyway! These ideas are simple and healthy options that every mom can pull off! Any ghost or goblin will love these  healthy treat ideas.

   Individual packs of pretzels.

 Annie's granola bars, gram cracker  bites or fruit snacks.

   Brothers All Natural fruit crisps.

Fruit PunchClift Kid Z-fruit sweet and fun!

Smoooshed Strawberry®Summer Strawberry Stretch Island has a fun fruit leather or fruit roll that kids love.

 Image DetailDon't forget non-food items like stickers or pencils. It's fun to give something kids can use.

Sunday, October 23, 2011

Mini Broccoli Trees with Asian Sauce

Mini Broccoli Trees with Asian Sauce
From Veggiecation

1 garlic clove, minced
1 tsp ginger root, minced
4 tbsp canola oil
1 tbsp rice vinegar
2 tbsp soy sauce
2 tsp honey
1 tbsp water

Mix ingredients in blender/mixer and enjoy over blanched broccoli!
P.S. The kids love this!

For more recipes and information check out