Tips for Preparing Your Family

~Replace as many drinks with water as possible.  Drink at least 8 glasses a day.  This may mean filling up several large glasses and leaving them on the counter so you don’t forget.  Or sending your kids with a water bottle everywhere they go.  Don’t forget about your husband and kids on this point.  They need their water too!

~Start adding more fruits, vegetables, legumes and healthy grains to your diet.  Our food is built on habit and if we can start adding some healthy foods into our routine before removing items we will be more successful.

~Start rotating foods today!  This is one of the single most important things you can do for your health, especially if you suspect food allergies or intolerances.  If you are like me you may get into a ground beef kick or a chicken swing…but it really is important to practice moderation and variation in our diet.  This also helps prepare your family for trying new foods that will be necessary on a healthier diet.

~Add a Green Smoothie!

~Cut back on eating out, especially fast food.  Look for a couple of restaurants that prepare food from scratch and have healthier items on their menu.  They may be more expensive but we have found that this keeps us from eating cheaper fast food more often!

Tips for Preparing Your Fridge

~Stock up on healthy condiments or make them yourself.  Look for recipes that are gluten, sugar and dairy free (unless you plan to continue dairy).  I love Elana’s long list of healthy, yummy dips and dressings. 

~Consider buying organic, free-range, hormone free meats, eggs and milk from a local farmer.  Buying in bulk or on a schedule can save you money and help make it more realistic for the long term.  I have a list of local resources in my Food, Birth and Community Guide.  You can also try Local Harvest for resources in your area.

~Find a couple of cookbooks or a list or recipes that fit your family’s eating habits (with a healthier twist) and start stocking up on grans, legumes, herbs, flours and other items.  What I love about starting with a couple of cookbooks is that each one tends to have a theme to their ingredients and you can usually make most of the items with only a short list of new purchases.  I will be posting some of my lists along with recipes soon.

~Make Ahead Chicken and Broth is a great way to stock up on healthy chicken for soups, salads and casserole’s.  And you will have lots of stock ready too!  Drinking chicken stock is a great way to heal your digestive system when cutting out sugar and other irritants.

There is a reason why people have been serving their families homemade chicken soup for generations (real chicken stock, not the canned stuff).   Real chicken stock heals the stomach and digestive system and allows the body to protect and heal itself more naturally.

·      Begin with the bones of an organic, free range or hormone-free chicken.  Place in a large pot and cover with cold filtered water and a couple tablespoons of Apple Cider Vinegar.

·      Bring to a boil (remove any film that floats to the top).  Add an onion, 2-3 carrots, and 2-3 celery stalks.  Reduce heat and simmer for 12-24 hours (you can use a slow cooker if you would prefer).

·      Pour through a strainer and store in airtight containers (I prefer mason jars over plastic).  You can also freeze in ice cube trays so that you can have individual portions.  Divide the Chicken into freezer bags or use right away.