Sunday, December 18, 2011

Healthy Kiddos Day 5

Today is the last day of this series and I sure hope you've been able to find some new fun foods to share with your kiddos. With an emphasis on whole nutrient rich foods, I know I am providing my own son with lots of amazing opportunities to live a long, healthy, active life. I believe from my core that it is fully our responsibility as parents to provide our children with the skills to succeed in life.
I have chosen to teach my children the value of health and that true success starts from a healthy body, a strong mind, and the energy and strength to pursue your dreams and skills to care for yourself, such as cooking and gardening.

I end this series with a few quick fix foods that will give you an opportunity to spend less time preparing and more time playing.

Healthy Kiddos Day 5 Meal Plan

Granola, Yogurt with flax
Avocado Salad
veggies and hummus
Veggie Pizzas

Super Simple Breakfast:
Start with your favorite yogurt, we are using coconut for Dominik as he does better on dairy free products. Top with organic granola, then sprinkle with a tablespoon of flax or even chia seeds.
Serve with milk

Morning Snack:
Today we have pears. I love the juiciness of the pears this time of year, and so does Dominik.
Serve with water

Avocado Salad is made from 2 avocados, taken from skin and chopped. 2 radishes, 2 green onions, and spinach all diced and mixed with avocado. Top with jalapenos, tomatoes, cilantro or your favorite natural salsa.
Serve with water

Afternoon Snack:
Veggies and Hummus can be as simple as offering baby carrots and celery hearts with hummus to dip. My son prefers sweet roasted pepper flavored hummus, you can find this at the grocery store. Remember to read your labels to get the biggest bang for your buck, choose foods with all natural ingredients.
Serve with water.

We've used a variety of crusts over the years to make our own pizzas, this week we are opting for a store bought gluten free crust. You may use English Muffins (whole grain), Ciabatta Bread, Fresh Pizza Dough, or whatever you wish.
Layer: Basil Pesto, Spinach, Sliced Olives, Sun dried tomatoes or fresh tomatoes, and mozzarella. We opted for vegan mozzarella made from rice. It's not near as good, but it's an option.
Cook at 350 until cheese melts.
Serve with milk

All of the above meals are nutrient packed and super friendly on time and preparation. There are a lot of healthful options that you can easily prepare for your kids. Nothing beats the whole food, as in an apple or pear and their bodies already know how to use those nutrients.
Pat yourself on the back for delivering amazing food to yourself and your kiddos this week! GREAT JOB, MOM!

Enjoy your Christmas, and New Years, and I'll see you on the other side!

In Vibrant Health,
Tammi Hoerner, CHHC, AADP, MH

Thursday, December 15, 2011

Healthy Kiddos Day 4

Healthy Kiddos Day 4 Meal Plan

Fresh Cran-Orange Juice
Breakfast: Healthy Scrambles 
Morning Snack: Apple
Lunch: Sweet Pot Fries & Greens
Afternoon Snack: Ants on a Log
Dinner: Jambalaya Soup

Today is a Gluten Free and Dairy Free day. Dom is starting to bear the signs of the dairy and gluten, so we are back off it again. It's human to test your boundaries, I do it too.

We started off by pulling out my Jack La Lane Juicer and making a fresh cup of juice. Tip with your own juicer is to wash it immediately. If you do not have the time to do this, fill your sink with warm soapy water and take apart juicer, discard fiber, and put all pieces in water to soak until you do have time.

Cran-Orange Juice:
3 Oranges
1 Cup Cranberries

This morning we had leftover honey smoked salmon from my husband's birthday dinner. I decided this would be an amazing egg dish so this is the first time I've made this. It turned out amazing!

1/4 Cup Smoked Salmon
6 Eggs
1/4 Cup Almond or Coconut Milk
1 Cup Arugula and Spinach Baby Greens
Optional: Grated Gouda (Jim and I put this on ours, but not on Dom's)
2 - 3 shakes Pepper
Canola Oil -drizzle

In a bowl, scramble eggs together with pepper, salmon, milk, and greens. Heat skilled over low to medium heat. Pour egg mix into skillet. Stir frequently until eggs are cooked completely. Top with Gouda if you wish and season as desired.
Serve with water.

Morning Snack:
Presentation is everything. Dominik loves his apple cut into sections. I use an apple corer that does this for me. You might serve with nut butter, today, it's just apple for Dominik.
Serve with Milk.

I love sweet potatoes prepared in a savory fashion.

1 Large Sweet Potato, cut into 1/4" rounds then in half for even cooking ease.
1 Cup Spinach, chopped
2 Cloves Garlic, minced
Sea Salt
1 - 2 T. Organic Coconut Oil

Heat skillet, melting oil completely. Add potatoes and allow to cook for 5 - 8 minutes, turn and stir, then add greens and garlic. Allow to cook for 8 - 10 more minutes until potatoes are cooked through.
Serve with milk.

Afternoon Snack:
I remember my mom making these fun snacks for us as kids.

Celery Hearts, ends removed
Nut Butter (We used Sunbutter today)

Fill celery groove with nut butter, top with raisins and serve.
Serve with Water

This is a recipe inspired by one I found in O magazine that I LOVE

4 Cups cooked Brown Rice
1 Red Bell Pepper, diced
1 Green Bell Pepper, diced
1 Cup Mushrooms
1 Celery Stalk, ends trimmed, diced
Andouille sausage, Cut into coins
2 cloves garlic, minced
1/2 Red Onion, diced
2 Tbsp Olive Oil
1/8 cup fresh parsley
Cajun Seasoning - I used an herb mix
4 cups Vegetable or Chicken Broth

In a deep pot heat oil, add peppers and onion, saute until soft. Add garlic, mushrooms, parsley and sausage. Add rice, and mix well. Cook for 3 or 4 minutes, stirring constantly. Add broth and bring to a simmer and allow to simmer for 15 - 20 minutes)
Serve with milk, has some spice.

Jambalaya Soup

I am finding that every time I start to cook, Dominik wants to join. His passion for food preparation is growing and growing. I love it and it helps him to gain ownership of the food prepared. He eats well when he plays a role in the preparation of the food.
Dom love getting involved in the kitchen!

Simple activities for you to get the most out of your time with your child. 

Today we went exploring in our yard, the weather here has been fair and in the 40's. I took our dogs out and they joined us on a romp. Recently I witnessed a fox out front, so we went wandering to see if we could find his den. We saw lots of birds, picked up twigs, and talked about how nice the sun feels on our face. 
We finished by trying to enroll our dogs in a game of tag. My poor dog had no clue what was going on, from chasing her to running from her. It was quite humorous! 

I've decided to show Dominik how to string popcorn. It's one of my favorite snacks and his as well, so he was quite surprised when I wasn't eating it, but rather using it for decor!

I have really enjoyed the last week with Dominik so far. It's been a great time for us to spend together, bond, share, and just time for me to love him. How could I ask for anything more?

Healthy Kiddos Day 3

Healthy Kiddos Day 3 Meal Plan

    With a wonderfully warm day ahead and a pantry running low, we head out to town this morning. It's a twenty minute drive to the nearest store. Being so far away from town has taught us valuable lessons for planning and preparation. Planning meals ahead of time is a valuable tool. It will save you money and time if you prepare for multiple meals with similar ingredients and plan to cook in bulk to use some ingredients in multiple recipes, creating elements that you can use a variety of ways.

Healthy Kiddos Day 3 Meal Plan

French Toast with Strawberries & Strawberry Syrup
Coconut Yogurt and pistachios
Spinach Quesadillas
Gluten Free Pretzels and Sunbutter
Quinoa Stuffed Squash with Sunflower Seeds

 To make French Toast:
6 Slices Whole Grain Bread
2 Eggs
2 tsp Cinnamon
1 tsp Vanilla
Dash of Nutmeg
1/4 cup almond milk

Heat a skillet or griddle over medium heat. Mix all ingredients together using a fork and pour onto a flat plate or small baking dish. (I have a set of dipping containers I bought from Pampered Chef awhile back that I love) Dip bread both sides into batter and lay on skillet or griddle. Brown on both sides, ensuring any eggy areas are cooked until white.

1 Cup Maple Syrup
1 Cup Frozen Strawberries

In a saucepan, place both ingredients. Warm over low/medium heat until strawberries are fully defrosted. Smash them (they should smash easily) and stir, breaking down large chunks with a spoon or knife.

Pour a small amount of syrup on each piece of toast and top with a fresh strawberry. 

Serve with Milk

Morning Snack:
Simply top yogurt with pistachios. I actually gave my son the nuts to open himself (see learn something new) to challenge him to open them. He really enjoyed the prize of his efforts. Pistachios are a lovely flavored nut with a nice pack of healthy fats, and they are easy to open!
Serve with Water

Tortilla (whole grain or sprouted grain. We used spelt today)
1/8 to 1/4 cup Cheddar Cheese, grated
1/2 Cup spinach, chopped finely

For the little ones, they usually will only need 1/2 a quesadilla. Take one tortilla and put a slight layer of spinach and top with cheese on 1/2 and fold over other half. You can easily heat this in the oven until cheese is melted. Use a pizza cutter to dice.

Serve with water.

Afternoon snack:Gluten Free Pretzels (Annies gone Brand)

I love offering different nut butters to my son. Sunbutter is more cost effective and my son receives the benefits of sunflowers seeds: Vitamin E, B1, Magnesium, Copper, and Folate. It's also a smooth creamy nut butter with a nice taste.

Serve with water.

1 Cup Quinoa, cook according to package directions
1/2 cup onions diced
1/2 mushrooms diced
1 tsp fresh garlic minced
1 Tablespoon parsley
1 medium squash (your choice)
2 Tablespoons Sunflower Seeds
Vegetable Broth

Cut your squash in 1/2. Scrape seeds out (discard seeds or save for baking later) and place squash center side up in a glass baking dish. Mix onion, mushrooms, garlic and parsley into Quinoa and spoon into the center of the squash. Pile Quinoa and top and around squash. Pour broth - about 1 to 1 1/2 cups over and around squash.
Bake at 350 for about 40 minutes. top with sunflower seeds and serve.
Serve with milk.

Simple activities for you to get the most out of your time with your child. 

Play Today

Today, we learned to play a new card game called Pirate Snap. It's a game I bought from Usborne at least a year ago and ran into it seeking out activities. It let me teach him new strategy and problem solving skills and challenged him to quick thinking. 

Learn something New Today

We learned how to open pistachios. I know this seems silly, but Dominik was really taken with how cool it was to find those nuts in the middle. What independent skill can you teach your little one today?

Wednesday, December 14, 2011

Healthy Kiddos Day 2

Once again the sun shines on the beautiful blanket of snow outside and I'm hoping for another day filled with laughs and fun. I get to intermingle my day with work today, as I am now mostly working from home. It's a great benefit of what I do. Around this I'm planning some fun activities of which I'll share below.

Getting started on the right foot can help you to make the rest of the day fall into place much easier. What is the right foot? If you think about the fact that your body has just spent at least 8 hours without food, that it has been resting and repairing during this time, and for the morning is probably loaded with toxic waste just waiting to be released from your body, what would you fill it with?

First, WATER.

Next, a nutrient rich breakfast.
This is how I have begun to think. If I do this for me and for my son, our day is magical, we both have wonderful amounts of energy and I am able to keep up with him.
Today, I start our day with greens. How? A little creativity goes a long way!

Healthy Kiddos Meal Plan Day 2

Poached Eggs with Rainbow Saute, served with leftover Rosemary Bread

Dried Fruit
Roasted Root Veggies

Ezekiel Toast with Manuka Honey

Baked Salmon, Corn on the Cob

Eggs are a good source of animal protein and promote healthy thyroid function as they are a great source of iodine at a whopping 23 mcg per egg. I suggest choosing free range eggs or getting eggs from a local source you trust.

2 Eggs
4 - 6 Baby Sweet Red and Yellow Peppers
1 1/2 Cups Fresh Baby Spinach
1 Tablespoon Olive Oil
Salt, Pepper, Dulse

I had a hard time learning to poach eggs, but have found that if I just take a skillet and put 1/4 inch of water in it, then wait for it to rapidly boil, I do just fine. Once the water comes to a boil, gently pour eggs into skillet. Allow to cook just like you would and over easy egg, but you are cooking it in water instead of oil.
In a separate small skillet, heat oil. Add diced vegetables, peppers first, cooking those about four or five minutes, then adding spinach, just to wilt. Serve vegetables on top of egg. May add toast as I did for my son. I skipped the bread with my meal and just had egg and vegetables. Mmm.... luscious!
Serve with water

Proof my son eats his veggies for breakfast!

Morning Snack:
Today, since I was working, I opted to give Dom a quick and easy snack of mixed dried fruits. Caution, these are high in sugar, so serving with nuts is a good idea.

Sweet Potatoes are amazing satisfying foods to include in your diet. They are grounding and filling and filled with Vitamins A, C, and Manganese. I LOVE these potatoes roasted as they sweeten up quite a bit and are great to fill that sweet tooth. A root vegetable roast can include anything that grows under the ground, from radishes to parsnips and every thing in between.

Sweet Potatoes

Peel and scrub chosen root veggies, then cube.
Preheat oven to 475. Place into a casserole or glass baking dish. Drizzle with olive oil. Bake for 30 - 45 minutes until all veggies are soft.
Top with balsamic vinegar
Serve with milk

Afternoon Snack: 
I chose Ezekiel Bread because the sprouted grains make the bread easier to digest for my son who is gluten intolerant, since he's not celiac, just sensitive, we can give him wheat in moderation. I choose the highest quality as much as possible. Manuka Honey is raw and unpasteurized and filled with amazing natural healing benefits.
Serve with water or freshly made veggie juice

Our dinner includes corn on the cob and salmon. The corn was grown in our own garden, so we gain the benefits of knowing where it came from. Salmon is an amazing source of Omega 3 fatty acids, EPA and DHA. This type of fish is known to support brain health. It is also a heart healthy food and a great source of protein.

2 - 3 Salmon Fillets
1 cup Vegetable Broth
1 tsp Dill
Salt and Pepper

Place Salmon in a baking dish, pour vegetable broth over the fish and season with dill, salt and pepper. Bake at 375 for 25 - 30 minutes, or quick broil using cast iron skillet that has been preheated for ten minutes under the broiler. Add fish to skillet and broil for 7 minutes.

Simple activities for you to get the most out of your time with your child. Bonus: you'll burn calories!


Since the sled was such a fun activity yesterday we chose to do that again, for a few minutes out in the sunshine. The snow is beginning to melt so there aren't many areas left to drag him. Later in the afternoon we returned to the beautiful sunshiney day to take out our dogs and let them romp with us in the snow. I took note of how incredibly warm the sun felt on my skin and how cool the air was in contrast. We came in and made home made hot chocolate with marshmallows. YUM!


Find a fairly easy cookie recipe to attempt. I'm not a great baker, but do enjoy it when my efforts turn out.

I have taken a few vegetable cans I had ready for recycling and washed them well. We're going to turn them into (pencil, flower, odd and ends) holders for grandma and sister as gifts.

Tuesday, December 13, 2011

Healthy Kiddos Day 1

Oh what a beautiful day today is! From my office I look out onto the great open plains and they are covered (mostly) with a soft white blanket of sparkling snow. I love living in the country. I also love being able to raise my kiddos in the country.

We are focusing on simplifying this coming year and practicing being present. These are great lessons for me and I look forward to the changes that come with them. I feel it's a good example to set for my son, who at 4 (and 11/12 he'll quickly add) is quite impressionable.

Dominik always wakes up hungry, as did his sister. I love this time in the morning when he is revitalized and quite cuddly. Today our meals start off on the right track with a small cup of water. I've included whole grains and fruit as well as healthful vegetables in our days plan. Today, each meal is vegetarian, although we don't always eat vegetarian. I hope you enjoy today's meals and activities as well as Dominik and I have.

Healthy Kiddos Meal Plan Day 1:

Maple Oatmeal with Berries
Fruit & Yogurt
ST Sandwich, Carrots, Celery
Apple w/ Almond Butter and Flax

Whole Grain Wheat Pasta, Homemade Tomato Sauce, Rosemary Bread

We are lucky to use a water cooler and I'm quite spoiled by the preboiled water that comes from it. This makes preparing our oatmeal quite simple. If you do not have a water cooler/warmer, or instand hot water tap, simply place your water in a small saucepan. Bring to a boil, turn heat to low and add oats. Cook for 5 minutes, then add remaining ingredients. 1 Cup of oatmeal brings 6.1 grams of protein, as well as selenium, manganese, B1, B2, B3, B6, Vitamin A, E, Folate, a whopping 4 grams of fiber, Omega 3 and 6 fatty acids, as well as a beautiful spectrum of Minerals. 

1 Cup Old Fashioned Oats
2 Cups Water
1 - 2 Tablespoons Real Maple Syrup
1 tsp Cinnamon
1/4 Cup Frozen Organic Berries (Rasberries or Strawberries are really good with this recipe)
Serve with Almond Milk. 

Mid-Morning Snack:
In place of sugary or super processed snacks, I try to offer a variety of healthful whole foods. Wild Blueberries are smaller than your traditionally boxed blueberries. I love the flavor and their deep blue color. You can find these in the freezer section at Whole Foods. Blueberries are loaded with nutrients and are in my book a superfood. Bringing as much as 3.92 grams of fiber, Vitamins A, C, Folate, Calcium, Iron, Magnesium, and Ptassium they promote brain health and healthy elimination.

One single serving size blueberry coconut yogurt
1/4 cup frozen organic wild blueberries
2 tsp chia seeds

In a small child friendly bowl, empty the yogurt container. Top with blueberries and chia seeds.
Serve with water.

Sprouts are filled with life energy and vitality. Many different types are available, ranging from sunflower to broccoli. Always wash sprouts well before eating.

Ezekiel Sprouted Grain Bread
1/4 Cup Sprouts
1/2 Medium Tomato, sliced thinly into discs.
Veganaise Spread
3 Small Baby Carrots
1 Stalk Celery, ends removed, Cut in half

Make a sandwich using Veganaise, sprouts and sliced tomato. Serve carrots and celery alongside. Optionally serve hummus as a healthy dip.

Serve with milk or fresh made vegetable juice

Mid-Afternoon Snack:
As with my earlier snack, I love to offer a fun variety of foods. Dominik loves apples and they are seasonally delicious in early winter. This is a quick snack and I easily add the powerful nutrients of flax seed to the nut butter by shaking a teaspoon on top then mixing into the peanut butter. Nut butters are a great source of healthy fats for your kiddos, as well as a wonderful plant source of proteins. Almonds contain a huge amount of protein at 7.92 grams per 1/4 cup. I love serving Dominik Almond Butter as a peanut butter alternative.

1 Apple (Your child's favorite)
2 - 3 Tablespoons Almond Butter
1 tsp Flax Seeds

Serve with water

One of the gifts being a health coach has given me is working from home. I love being able to make my family dinner and have it on the table by the time my husband gets home, rather than the 7:00 or so it used to be. I also find that I'm slowing down and putting all my love into my meals, which adds the magic and powerful Vitamin L to each and every dish! If you do not have time to make your sauce, buy the best you can, organic with lots of flavor. You can add the veggies right to this sauce and "upgrade" your nutrients quite easily. Spinach falls into the Dark Leafy Greens category that I'm always trying to persuade my clients to include daily in their diets. Chopping spinach to add to your pasta sauce is an easy way to include it in your meal.

Whole Grain Pasta, we are using Rotini tonight
1 Jar Tomatoes, peeled or one large Can organic Moir Glenn Roasted Tomatoes
2 Tablespoons olive oil
Fresh or Frozen Parsley
1 tsp Rosemary
2 tsp Oregano
Zucchini, Diced
2 Cloves Garlic, pressed
1/2 small onion
Salt and Pepper to taste
1 1/2 Cups Chopped Spinach or about 1 cup frozen
1 Loaf Rosemary Bread , available at Whole Food

In a medium skillet, heat olive oil. Add diced onions and saute until they are clear. Add parsley, zucchini, garlic then spinach. Heat until spinach has fully wilted but is not losing it's color.
Add tomato sauce and simmer for 15 - 20 minutes. Season to taste.

While above is simmering, prepare noodles according to package directions and warm bread in oven.

Serve with Almond Milk.


Simple activities for you to get the most out of your time with your child. Bonus: you'll burn calories!

    We live on the Colorado Plains, so there is not a sledding hill in site. Yet, we have a sled. I put Dominik in the sled and dutifully pulled him around our yard for about ten minutes, laughing all the way! :) I realized outside of the giggles he gave me, that this was a great work out for my legs. He weighs about 40 pounds but on the snow he didn't feel that heavy. The fresh air and play lightened our mood and tired him out a bit.


   Recently, my husband reminded me that one of the coolest things about Christmas time was the smells coming from the kitchen. While I don't believe in feeding my kids tons of sugar, I love to cook and today we took an adventure in the kitchen, crossing the baking line a bit to bake a home made loaf of Rosemary Bread. It was easier than I thought it would be. Kids love to be included in anything we do, but cooking can be a challenge, especially if you are in a hurry. I made a point today to let Dominik help. He gladly pulled up a chair and stood by to add the ingredients as a measured them into the bowl. Once the bread was done, he gleefully shouted, "MOOOOMMMMM, OUR BEAUTIFUL BREAD IS DOOONNNEE.." How can you beat that?!
Dominik and Breakfast

Day one was filled with nutrients and laughs! I'm looking forward to tomorrow! I  am sure you are too.

In Vibrant Health and Happiness,
Tammi Hoerner, CHHC, AADP, MH

Monday, December 12, 2011

Five Days of Healthy Kids

Winter break has begun and the kiddo is home full time for four weeks with ME! What a fabulous Christmas gift for us both! I am so incredibly grateful for how my life is going right now. I sometimes cannot believe how everything I've wanted; my career as a Health Coach, my beautiful healing center, a fun part time job being able to coach for the best school in the world, AND I get to be home with my son nearly all the time right now. This is just amazing! This is the first time in my life I've been able to spend an extended period of time at home with my family, being a mom, a wife, and feeling like I get to choose what I want to do. I'm practically beside myself.
Then, it hit me.
What am I going to DO? What am I going to cook? I have so many choices, and maybe a LOT OF TIME! ...
Then, my Health Coach self steps in and says, "Take a deep breath, Tammi, and do what you LOVE!".

This is when I decided to share the next five days of meals and activities with you.

Each day for the next five days I will give you the recipes that make my day easier and activities that I know my son will enjoy now and hopefully remember for a long time!

We'll start tomorrow: 12/13/11 so be sure to spread the word and follow along!

In vibrant health and happiness, 
Tammi Hoerner, CHHC, AADP, MH

Sunday, December 4, 2011

Wraps to the Limited Time Rescue!

Feel limited on time to make healthful food? You are not alone.
You have so much to do! Run errands, cooking, cleaning, your job, commute, maybe even a work from home job.
This simple lunch idea will give you the fuel you need to achieve your productivity goals and deliver great nutrients to your overworked (and very deserving) body.

Chicken and Veggie Wraps

I love how quick and simple these are to make and the creative filling options are endless.

1 tbsp olive oil
small sweet peppers
left over rotisserie chicken
baby spinach leaves
wraps of your choice, I chose soft taco size artisan wraps

In a skillet, heat oil over medium heat. Chop mushrooms, discarding stems. Chop peppers, discarding caps and seeds. Add both to oil.
Pull 1/4 - 1/2 cup chicken off for saute, add to pan. Cook long enough stirring often to heat through and soften mushrooms and peppers.
Lay wrap flat on plate, place desired amount of spinach and sliced avocado then add saute mixture.

Everyone prefers different mixtures and seasonings. My son loves this with Ranch dressing (avoid products with MSG and High Fructose Corn Syrup!) My husband loves the wraps with a bit of Thousand Island. I am fine with no dressing and a dash of lemon on the avocado.

Other options for fillings include:
Swiss chard
Bean Sprouts
Brocco Sprouts or Sunflower Sprouts
Sauteed Chard or Kale
Sunflower seeds
Grated Cheddar Cheese
Fresh Mozzarella Cheese
pepperoni or other flavorful cold cut meat
Roast Beef

I encourage you to experiment with both raw and sauteed versions of this quick healthful lunch, feel free to share your results here!