How to Make Kale Chips

Kale Chips

Today I made kale chips for my kiddos.  They love them so much, they request I make them pretty often.  I love that they are becoming more and more health conscious as they get older. I guess when you’re Mom’s a bit of a crazy health nut, you don’t have much of a choice?  Just yesterday, my son asked if him & I can do a no-sugar challenge, so proud of him!

Back to the kale chips…Have you ever made them?  It’s super simple, but I must advise you to please only use ORGANIC kale.  Recent findings have shown cancer causing pesticides on 60% of conventionally grown kale. Which makes me extremely sad, considering the powerhouse of benefits kale provides. You can check out the research herehttps://www.ewg.org/foodnews/kale.php

Kale Chip Recipe

Ingredients:

  • Organic Kale
  • Olive Oil
  • Sea Salt
  • Pepper
  • Lemon juice
  • Heat oven to 200 degrees
  • Lay Kale on a parchment lined cookie sheet
  • Drizzle Organic Kale with Olive Oil
  • Sprinkle Kale with Salt & Pepper
  • Bake for 35-40 minutes at 200
  • Then turn oven up to 400 and bake for 5-7 more minutes

You may choose to drizzle your finished kale chips with lemon juice as it will help your body absorb the vitamins a little easier.

Kale Chips
Kale Chips

While eating your kale chips you will enjoy the following benefits:

Benefits of Kale

  • Reduces your risk of heart disease
  • Lowers cholesterol
  • Fights cancer cells
  • Detoxifies the body
  • Prevents hair loss
  • Aids in weight loss
  • Improves bone health
  • Regulates Blood Sugar
  • Anti-inflammatory

Did you also know…

  • Kale has more iron than beef
  • Kale has more Calcium than milk
  • 1 Serving contains 3 grams of Protein
  • Contains vitamins A, C, B6, K, E, Foliate, Potassium

So next time your kids ask for a snack, why not make them some kale chips? I think you’ll be surprised at their response. They just might find a new favorite snack!

Word of Caution

If you take a blood thinner, ask your doctor about before consuming large amounts kale.

Although most people today are more on the iodine deficiency scale, eating too much kale may cause thyroid problems. It’s highly unlikely to have any issues however, cooking kale can minimize the effect, everything in moderation. Again, check with your doctor if you have concerns.

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The Best Deodorant for Young Girls

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The Best Deodorant for Young Girls

My daughter is 10 soon to be 11, where has the time gone? So hard to believe. Her little body is changing, and along with that, comes the wonderful need for deodorant. (She will be a little embarrassed to know I’m sharing this.)  I realize she is growing up and this is totally normal, but a little sad for me. 

When I was trying to figure out what to get her, I wanted to make sure I was getting her a safe, natural, effective deodorant. First, she tried using Tom’s deodorant, and it worked fine, but then, a light bulb went off – I decided to see if we could make some out of my essential oils, and guess what? We did, and it works really well, is much cheaper, and super simple to make!

Here it is: The Best Deodorant for Young Girls

1/2 Cup of Solid Coconut Oil

¼ Cup Baking Soda

¼ Cup of Corn Starch or Arrowroot powder

10-15 drops of essential oil (we used lavender)

Homemade Deodorant

Mix all the ingredients in a bowl into a paste, and poor into small tins, like these.  You can place it in the refrigerator for a more solid state, but we like it in paste form. My daughter just uses her finger tips and puts a little bit on each morning. She hasn’t had any complaints about it at all, and loves the lavender smell. I think it’s kind of like a little calming perfume she gets to wear to school everyday! 

I’ve made deodorant for myself in the past, but after I found Schmidt’s, I stopped making my own. It works and smells amazing! I like the Ylang Ylang & Calendula. If the homemade deodorant isn’t your thing, I would recommend giving it a try, it hasn’t let me or my husband down. He likes the Cedarwood scent.

All in all, when choosing your daughter’s first deodorant, make sure it does NOT contain aluminum, parabens, triclosan, or any artificial dyes or fragrances. These additives are unnecessary, and have been shown to disrupt hormones. It’s our job as parent’s, to keep them safe and healthy, this is just another simple way we can!

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Natural Weed Killer

The Best Natural Weed Killer

Weeds! They drive me crazy this time of year, and they seem to come on with a vengeance here in the south.  I know it’s best to pull them by hand, but who has the time? For years, people have used chemicals, not knowing the harmful effects, but now there is more research than ever out on the harmful long-term effects of glyphosate, (the most common chemical used in round-up).

Walk into any home improvement store and you’ll find 10 different kinds of weed killer, but they’re all highly toxic and have been linked to cancer and neurological diseases.  So, I stay far away from that isle, and my hope is that you do too, for the sake of the environment and the health of your family.  I recommend using the following recipe instead, I promise it works! Possibly even better than the chemical laden ones. 

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

The most important thing to note, is that this isn’t your everyday white vinegar you can find at the local grocery store.  Make sure you’re buying a high grain vinegar, (I purchase mine from Amazon), it’s 300 grain and is very powerful! Be careful and wear gloves and goggles or glasses to protect your hands and eyes.  If you happen to get it on yourself, be sure to wash it off quickly.

After Natural Weed Killer

Natural Weed Killer:

1 300 grain – Gallon White Vinegar

1 cup Salt

2 Tablespoon Liquid dish soap

Combine ingredients in a spray bottle (I use something like this). Be sure to treat weeds on a sunny day, to get the best results. A little goes a long way, so although it can be a little pricey, it will last. If you’re wondering if it’s worth it, ask yourself, what is the price of your family’s health?

Post-Vacation Healthy Reset

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Post-Vacation Healthy Reset

It’s time for a Post-Vacation Healthy Reset. We just got back from Spring Break, I love getting away and leaving some of the everyday stresses behind.  Not having to cook, pack lunches, clean, or race from one activity to the next for a week was wondrous! However, like we always seem to do with vacation, we created a little more stress for ourselves, in way of getting off track with eating and exercise. Now our family’s diet, and Mommy and Daddy’s workouts are in need of a reset!

Healthy Routines on Vacation are Not Easy

I always go into vacation mode thinking that we will still eat healthy and exercise every day. As soon as we are in the car, that plan pretty much goes out the window. 

There’re the gas station temptations, going out to eat with the crappy kid’s menus (I cannot believe how terrible the options are for kids – seriously french fries as a side with pizza?!? Come on America!). Plus, this time, we were staying with family, and so there were just things out of my control, like a permanent candy dish. My kids are not use to that, so what a treat for them! Then, when we got home it just happens to be Easter and now there is candy at our house too!  What’s a Mom to do?

I will tell you the candy will not be in our house long.  It will slowly, piece by piece, find its way to the trash can. I know, what a terrible thing for me to do, but sugar drives me crazy!  I’m always amazed at how normal it is in today’s society, to let kids eat a ton of sugar, and how it’s in everything.  It’s no wonder our kids are addicted to it! 

I just watched the documentary called “The Sugar Film,” on Amazon Prime, I recommend it if you haven’t seen it yet.  The film studies the effects of sugar on one’s body.  The reality of it is shocking and sad!

Anyway, here’s my plan to get back in line with our family’s health habits:

Step 1: Healthy Grocery Trip

Just a few things that I picked up at Costco to help with the Post-Vacation Healthy Reset

This is a necessity! It’s always helpful to make a list and have a meal plan for the week. Make sure to stock up on tons fruits and veggies.  Any and all! 

A post-vacation reset calls for salads and fruit and veggie smoothies to get back on track! Keep it simple, because after a week without much cooking, that’s an adjustment as well.  I like to make a protein and a veggie, like salmon and a salad.  Skip the grains and pasta this week for dinner, if you’re like us, you probably had plenty of both on vacation.  

I am actually excited about packing my kid’s school lunches, (I’m sure this excitement will wear off soon.) For the post-vacation reset, it’s such an easy way to ensure they get good, healthy, nutritious food, that I know will help them feel amazing.

Step 2: Water, Water, and More Water

No more juice, or artificial sweetener (cringe!) Just good ole water! Not only for the kids, the whole family needs to drink more water.  Mommy and Daddy may have had a few cocktails that threw our bodies into dehydration mode a bit.  I’ve been feeling tired and sluggish since we got back. Now, I’m ready to re-hydrated and feel energized again.   My water bottle will not leave my side, and I’ll make sure the kids are off to school with plenty of water also.

Step 3: Back to Play Time = Screen Time Rule

Although, my kids were pretty active on vacation, with swimming, tennis, and baseball, I still felt like there was a little more screen time for them than I like. During vacation, I tried not to worry about the amount of time they were playing games on the Kindle, but now it’s time to get back to our rule of play time = screen time! Check out my post on how we incorporate play time = screen time.

Step 4: Sleep

Sleep is so important.  Resetting the family sleep routine post-vacation should be a top priority. Kids need to be getting between 9-11 hours of uninterrupted sleep on a regular basis. Parent’s, we also need to ensure we’re taking care of ourselves, so that you have the energy to manage resetting our family’s health post-vacation.

I struggle with sleep often, in fact, it’s 4 am and I’m up writing. I thoroughly enjoyed my week off, but it also made me feel like I was slacking a bit.  This post-vacation reset will have me getting to bed earlier and waking up earlier, I’m striving for a 9:30 bedtime and a 5:30 wake up time.  I love sleeping-in and took advantage of it on vacation, so this is not going to be easy for me.

I had to put my foot down last night, because my son loves sleeping with “Mommy & Daddy,” whenever he can, but especially on vacation. We usually do whatever is easiest when it comes to sleeping, but he had to sleep in his own bed tonight, and was not too happy about it.

It’s good for his little body to go to bed early and get plenty of uninterrupted sleep, in his own bed, (not to mention good for Mommy and Daddy.) We’ll see how he does in the morning with getting up early for school, I’m guessing that it will probably be quite the struggle for him.

Step 5: Back to Working Out

After being on vacation for a week, there’s a little bit of a renewed energy for wanting to workout, and knowing that the warm weather is here to stay helps for sure. I’m heading to the gym in the morning and actually really excited about it. I feel like post-vacation is always a good time to switch up the routine a bit. Put your workout time in your phone calendar and stick to it. Strive for some activity everyday, and eventually it will become habit.

My new plan includes 3 days a of weight lifting/ HIIT at the gym and 2 days of running and stretching at home. If you don’t already lift weights in some capacity, even if it’s only 5 pounds, now is a great time to start. Weight training is not only good for strengthening muscles, it helps prevent osteoporosis, is good for balance and posture, & burns calories – did you know muscle increases you metabolism? I found this article, that explains the benefits of weight training for women and also includes a workout routine. https://blog.paleohacks.com/benefits-of-weight-lifting-for-women/

Grateful, but ready to get back into Routine

I am so very grateful for the family time we shared on vacation. We made some unforgettable memories, but I am very ready to get back into our healthy living routine again. With the help of this post-vacation reset plan, we should be well on our way. It’s going to be a great week, I can tell!

For some low sugar, high protein breakfast ideas, that will help get your family’s health back on track, check out my post:

Steps to Transform Your Life

Transformation Takes Time

Deciding to make a change is the first step, putting a plan into action is what really matters.  Transformation is more than just a change though, it’s becoming something more aligned with who you desire to be deep down.  It takes being unsettled and unhappy with where you’re at now, and knowing it’s okay to want something better, and to want to be someone different.  In fact, you can’t grow if you aren’t willing to change. 

A true transformation will take time, will NOT be easy, it will test you to the end, and keep you second guessing your motivation. Start by asking yourself, how bad do you want to transform your life? Your body? Your mind?  How will this transformation take place, and what will it feel like to get there, to reach your goal?  You must first believe in yourself, become determined, and embrace the challenge.

Big Changes, Take Small Steps

What is your Why?

Find out your “why.” What motivates you to want to make a big change in your life?  If your motivation is something like: “I want to lose 10 pounds or run a 5K,” sorry to say it, but you will most likely fail.  There needs to be a deeper meaning?  Something deep within you that drives this need for change.

When I decided that I was going to make a career and lifestyle change, I took a close look at my future self.  I didn’t like what I saw, always tired, anxious, unhappy with work, and a lot less involved with my kid’s lives than I wanted to be.  I found myself making bad health choices because I was depressed and exhausted.  

It took some time to realize that life could be so much more. I thought about how I want my children to remember me, and it wasn’t the way I was living.  I want them to remember a healthy, fun, active mom.  Being a good role model to them is my number one priority now.  I want them to know the importance of family, having healthy meals, exercising, and be able to be there for them whenever they need me. This is what I’ve always wanted deep down, and I am so happy I made the choice to transform my life into something more aligned with who I am!  Life is too short to be unhappy, give it all you got!

So, I urge you to look at your future, what do you see?  What will your children say about you when you are gone? There’s your motivation.  Find THAT reason!  To live that more fulfilled life, you need to start NOW. 

Take it One Day at a Time

Plan one day at a time.  Get yourself a cute little tablet and lay it on your nightstand, call it your “Transformation Tablet.” Each night before bed, write down what you will do the next day to work toward your transformation. 

For example: If you’re transforming your health; way of eating, way of moving, way of thinking.

  • Write down your meals for the following day: (breakfast = smoothie, lunch = salmon + spinach, dinner = grilled chicken + veggie, snack = almonds + craisins).
  • What you plan to do for fitness: (light jog 20 minutes, 15 burpees, 50 sit-ups).
  • What you will do for self-care and your mind (take detox bath with essential oils + read before bed).

Also, remember to give yourself credit for your accomplishments each day.  When you stay on track, it’s a big deal! Soak it in, and thank yourself for hanging in there each day. 

Make it a competition

Compete with yourself, this transformation is about you, no one else. See how many days in a row you can stick with the plan, you can do it! Don’t give up, but don’t beat yourself up if you have a bad day, it happens. 

Every day is different.  You will have good days and bad.  I can attest to this big time, one day I am on top of the world and things are going just as planned, and the next, the plan is all shot to hell and life’s chaos takes over.  When this happens, come back to your “Why.” Remember where you are going, and why it’s important that you get back on track to get there! 

Share Your Plan

Don’t be afraid to share your goals and plan for transformation with friends and family.  This will help you feel more accountable.  Let them know that you are doing this for yourself, but you appreciate all the encouragement and cheers you can get. 

Totally a personal preference, but using social media to share your story, may be something that helps keep you on track as well, after all people are watching.  If you feel it will help, don’t be afraid to post your transformation.  I have seen some amazing changes through social media, and what a great feeling it is to have those positive comments that keep you plugging away at your goal.

Start Today

What are you waiting for?  You deserve to feel good, to live the life you dream of – it’s a beautiful day to start!

I am a Certified Health Coach and would love to design a program to help you work towards your goals of change. Get in touch with me at metronomewellness@gmail.com.

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5 Easy, Kid Approved, Breakfast Recipes

Make Breakfast Time Simple

Kids can be picky eaters, and sometimes it’s quite the struggle to figure out what they will actually eat, other than cereal. My kids love these recipes, all of them are simple enough to make, that they (8 & 10 year olds), can make them too! Plus they’re all healthy, made without processed ingredients, or added sugar, which is a big bonus to us parents!

1. Eggs in a Basket

Eggs in a basket image from Food.com
Yield: 4 Servings
Prep time: 5 minutes
Total time: 15 minutes

Ingredients

Whole Grain Bread | 4 Slices

Butter 4 | Tablespoons

Large Eggs | 4

Salt and Pepper to taste

Directions

  1. First – Cut the holes
  2. Spread both sides of the bread evenly with the butter. 
  3. Using a 3-inch round cutter (or small lid, or just a knife), cut a circle out of the center of each piece of bread and set aside.
  4. Next – Cook the eggs and bread
  5. Heat a nonstick skillet over medium heat until hot.
  6. Add a little bit of butter, melt the butter to cover the pan. 
  7. Place the bread, including the cutout circles, in a single layer in the pan. 
  8. Crack an egg into the hole in each slice of bread and sprinkle lightly with salt and pepper. 
  9. Let the egg cook until it just begins to turn opaque (appx. 2-3 minutes).
  10. With a spatula, carefully turn the bread and egg over together. 
  11. Continue to cook until the yolk is still runny, but the white is cooked through, (about 30 more seconds). 
  12. Turn the cutout circles as well, cooking them until nicely browned on both sides.
  13. Finally Serve the eggs
  14. Using the spatula, slide each one onto a plate. 
  15. Enjoy by dipping the bread in to the egg yolk. 

Special Diet Information

Use Gluten Free Bread to make this a gluten free recipe.  I like Promise Gluten Free Bread. https://www.promiseglutenfree.com/ – I buy mine at Costco.

2. Berry and Yogurt Parfait

Yogurt and Berry Parfait
Yield: 1 Parfait
Prep time: 5 minutes

Ingredients

Greek Vanilla Yogurt | 1 cup or 1 container (appx 6oz)

Mixed Berries | 1/3 cup

Granola | 3 Tablespoons

Directions

  1. First Layer the Parfait
  2. Spoon the yogurt into the bottom of an individual bowl or parfait glass. 
  3. Spoon the berries in an even layer onto the yogurt
  4. Top with granola
  5. Serve the Parfait
  6. Serve cold with a spoon for digging into all the layers

Special Diet Information

Choose gluten free granola for gluten free option

3. Yummy Crockpot Oatmeal

Yield: 4 servings
Prep time: 5 minutes
Total time: overnight

Ingredients

Steel-cut Oatmeal | 1 cup

Water | 4 Cups

Flax meal or seeds | ¼ Cup

Cinnamon | A few dashes

Directions

  • Before bedtime, place oats and water in crock pot, then set heat on low to cook overnight.
  • In the morning add flaxseeds/meal.
  • Serve with milk of your choice or a bit of honey for added sweetness.

Special Diet Information

For gluten free, be sure to check your oats, there are many gluten free options available.  For added flavor you could add craisins, raisins, dried blueberries, walnuts, and/or slivered almonds.

Fruity Smoothie

Fruit Smoothie
Yield: 4
Prep time: 5 minutes
Total time: 10 minutes

Ingredients

Frozen Blueberries or mixed berries | 1 Cup

Banana | 1

Plain or Vanilla Greek Yogurt | 1 Cup

Honey | 1 Tablespoon

Milk of choice | 2 Cups

Directions

Add all ingredients into blender and blend into a smooth consistency

Special Diet Information

Gluten Free – additional add-ins optional: flaxseed, coconut oil, spinach, protein powder

5. Banana Pancakes

Yield: 4 servings
Prep time: 10 minutes
Total time: 20 minutes

Ingredients

Bananas (overripe) | 2

Eggs | 2

Milk | ½ cup

Cinnamon | 1 teaspoon

Vanilla Extract | 1 teaspoon

Directions

  • Combine all ingredients, smashing bananas into a pudding like consistency.
  • Over medium-heat, lightly grease non-stick skillet or griddle.
  • Use a ½ measuring cup to pour batter onto warm skillet.
  • Turn pancakes after approximately 3 minutes or until lightly brown.
  • Serve with maple syrup or topping of your choice.

Special Diet Information

These are gluten free

These are some of the products I use to make these breakfast recipes and highly recommend:

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