Crazy Healthy!

Cara Perkins

Crazy Healthy!

CRAZY eating two year olds!

by Cara Perkins on 11/15/17

I had a mom contact me, the other day, to get help with her two year old son.  She told me I could tell y'all her story.  Every evening, as she is cooking, her two year old wants food before dinner is ready.  She gives him chips, to satisfy his hunger because that is the ONLY thing that he will eat!!!  Then, when it's time to eat, he's not hungry enough to eat a good meal.  You see, these two year olds know what's up!  They KNOW how to work the system.  It is up to us to change the system.  I suggested to her that she let him choose between two different fruits, if he is hungry right before dinner.  Not a banana or something that will really fill him up, but, instead, a tangerine or a few of cut up grapes or a fruit that is mainly water.  This type of snack will satisfy him before dinner, but he will be hungry quicker and will likely be more willing to eat at dinner!  This is also something to think about for an afternoon snack as well.  You could offer even a couple of slices of cucumber with a small bowl of apple sauce.  


Another thing to think about is what to feed them for a before bed snack.  These two year olds that w'ere talking about are also great at saying they are full and knowing that they can ask for something else before bed.  If your two year old didn't eat all of their dinner, help them prepare the rest of it to put in the refrigerator and tell them that, if they get hungry again before bed, they'll be able to eat the rest of their dinner.

You'll notice a couple of different things start to change here...
1.  Either your two year old will stop asking for a snack before dinner -or- if you feed them a light fruit snack, they will be hungrier sooner and more willing to eat dinner.
2.  If they know that, if they don't finish their dinner, it will be reserved again later, they will be more likely to eat better at dinner time.

Here are a couple of things to keep in mind at dinner, with a two year old.
1.  A two year old is ready to have a say in dinner time.  Ask them if they would like you to prepare a certain vegetable, maybe corn or green beans.  Be sure one of the options is one of their favorites.  It's best to give them two options.  
2.  Let the two year old have a say when putting food on their plate.  Ask them if they would like five or six green beans.  Ask them if they would like carrots or tomatoes or both on their salad.
3.  DON'T ASK THEM YES AND NO QUESTIONS ABOUT FOOD!  THIS CAN LEAD TO A TOUGH MEAL TIME FOR PARENTS!

Two years old is a huge year for your little eater!  Keep the rules consistent and, before long, you will have a healthy eating kiddo!  
Keep up with me and I'll be blogging more about two year old eaters!


RIGHT NOW!!! CRAZY things to think about!

by Cara Perkins on 11/13/17

Mind set is EVERYTHING, especially if you are ready to change.  Here's a few things to think about...


RIGHT NOW...
while someone is sitting on the couch, binge watching their favorite show, someone else is on the floor doing yoga while binge watching their favorite show.

RIGHT NOW...
while someone is eating a fast food burger, someone else is eating a lean, grilled burger that they cooked at home.

RIGHT NOW...
while someone is sitting on their front porch admiring the weather, wishing they were healthier, someone else is walking, jogging, or riding a bike around the block, admiring the weather, getting healthier.

RIGHT NOW...
while someone is wishing they could just want to eat healthy, someone else is enjoying vegetables.

RIGHT NOW...
while someone is dreading going to the grocery store, someone else is at the grocery store spending half of the time they used to spend by targeting the healthy foods.

RIGHT NOW...
while someone is thinking that it is more expensive to eat healthy, someone else is and realizing that it is actually less expensive to eat healthy.

RIGHT NOW...
while someone is completely frustrated and stressed out by their picky eating child because they have no idea what the future health of the child will be if they can't get them to eat healthy, someone else is serving their child vegetables and using the methods that we teach to get them to enjoy healthy food!

RIGHT NOW...
while people all over the world are sick, sad and frustrated because they don't know what to do to get healthy, I am researching, putting ideas into action and creating a whole program just for YOU!!!

The days of you being worried about your health are OVER!  YOU need tools.  YOU need options.  YOU need to get YOU feeling better and I will help you!!!  Leave a comment and let me know your frustrations.  We'll be getting to work very soon!  Send me your email address if you would like to get on our email list.  I promise, I won't be sharing the list with anyone else :)  You can send me your email at cara@caraperkins.com

THANK YOU for reading and we WILL feel better together!  I promise!

Healthy Food: CRAZY expensive???

by Cara Perkins on 11/08/17

Is money one of the things holding you back from eating healthy?  Trust me, it IS NOT expensive to eat healthy!  In fact, you will do better all around if you DO eat healthy.  Let's do the math - yes, I said MATH!  Don't you dare stop reading just because I said MATH!!!


1. Healthy food will keep you fuller longer than junk food, for the most part.  When you eat a junk food snack, not only will you likely be hungry again sooner, but, you will have to eat again sooner, costing more money, you are putting junk into your body, which is no good, and you won't be getting the proper nutrition and energy that you're looking for and could crash sooner than you think.  So, that's 2 times the money for junk snacks because you'll have to have another snack sooner than you thought.

2. Brown rice, spinach and a bag of beans go a long way, including the cost, the nutrition you are putting into your body and the energy you will have!

3. When you eat nutritious food, you are helping your body feel better, boosting your immune system and likely avoiding unnecessary sick days and doctor visits - and we all know how the insurance industry is treating us these days!  You will also have more energy so you can work harder and smarter.  Maybe your boss will realize your new, higher energy self, and give you a raise or maybe you will end up with a promotion!

Now, what is stopping you from going #BEASTMODE with your body?  What is stopping you from going #BEASTMODE in your kitchen?  WHAT IS STOPPING YOU FROM FOCUSING ON YOUR HEALTH???  Tell me and I can help you!  I want you all to feel the best you can everyday :)

Is it CRAZY to make kids eat greens?

by Cara Perkins on 11/05/17

NO, it's not...it's one of the best things you can do for them!  


I've heard over and over, parents say, "my kid won't like that" "my kid won't eat that" "my kid doesn't like greens"  The truth is that kids NEED to eat greens.  The younger the better.  

Let's get them started early.  ALWAYS put green vegetables on their plate.  If they are "STARVING" always have something green to offer them.  Get them involved in how to prepare and taste different greens.  

In one of my classes, I introduce zucchini to kids.  On their plate, they find sliced zucchini and shredded zucchini.  I have them taste it and decide which "form" of the food tastes better.  They almost always say the shredded zucchini tastes better.  My point?  Food tastes different in different forms, so, you should always find a way to keep trying foods, even if you don't think you like it in the beginning.  

Same thing goes for things like celery.  It isn't pleasant for a 2 year old to eat a stalk of celery, however, if you chop the celery into bite size pieces, almost every 2 year old will enjoy it.  If you give a 2 year old a stalk to chew on, and it's difficult, they will assume that they don't like celery because eating it is difficult.  The decision will be made that celery is a "NO" for them.

Let me know how the "GREEN" experiments go in your house :)

Crazy Drinkin'!

by Cara Perkins on 10/31/17

Before we start, let me say, this is a G rated, family-friendly post!


Many people say, "you are what you eat."  What about what you drink?  I'm sure you've heard the stories of drinking sodas, juice, diet drinks, fake sugar, aspartame, and the list goes on and on, right?  Well, I've studied LOTS and LOTS and LOTS of drink studies.  Let me short hand it for you because, if you can read it here in a few minutes, you won't have to spend hours, days and weeks studying.  I'll save you TIME...here we go...

First , consuming sugar, in the form of drinks, is worse for you than eating sugar, for a couple of reasons.
1.  It is empty calories.  After you drink, you are still hungry and need nutritious food.  If you are drinking calories, you have to add them to the calories of your food to find out how many calories you are consuming.  
Some one my size (5'4") with moderate activity should have no more than 1800-2000 calories per day.  A soda has approximately 160 calories.  If someone drank 3 sodas per day, that would account for the number of calories for 1 meal.  This is figured based on 3 meals and 2 snacks per day.
2.  It can raise your chances of developing type 2 diabetes.  The risk is significantly higher for people who drink just 1 sugary drink per day.  Type 2 diabetes is on the rise in this country and sugar drinks are contributing to the increase.
3.  There are many other health issues that can develop, or become worse, after drinking sugar...
tooth decay
heart disease
obesity
blood pressure and cholesterol issues
gout

What to do about it...
1.  Stop drinking drinks with sugar, whether it's real sugar or fake sugar.  You might say, "yeah, right, it's not that easy!"  My response, "you can't afford not to.  You deserve to feel the best and be the healthiest you can be!"  So, how do we go about this?  You have to train yourself and it WILL work!  Your reason for not drinking sugar has to be stronger than your reason for drinking sugar.  Hopefully, by this time in the blog, it is.  I KNOW you don't want to give yourself unnecessary health issues.  I KNOW you want to feel better, so, anything else you can add to the list of why not to drink sugary drinks, add to it.  Make a list of all of your reasons.  Put it as your wallpaper on your phone, laptop, and all electronic devices.  Print out copies and put them on your bathroom mirror, fridge, and in your car.  In your car?  YES, IN YOUR CAR!!!  Do you realize how many places you drive by everyday that have sugary drinks at your finger tips???  You have to be prepared!  THIS IS WAR AND WE MUST WIN!  Challenge your family and friends.  Build an accountability group and everybody go all in together.
2.  What to drink - water, unsweet tea, black coffee.  There you go.  There's your list!  You might think I'm CRAZY, but, trust me, it works.  I have always preferred unsweet tea, yes, unsweet, even though I live in Texas!  Your taste buds and brain may have you believing that you ONLY like sweet tea.  So, here's what you do.  Everyday, make yourself sip on a cup of unsweet tea (cold or hot, it doesn't matter) - EVERY SINGLE DAY.  After a couple of weeks, you will have developed a taste for unsweet tea.  Same thing with coffee.  If you like all kinds of stuff in your coffee, it's time to change that as well.  Sip on black coffee everyday.  Soon you will also develop a taste for black coffee as well.  Then, last but not least, water, water, water.  Drink lots of water.  If you find yourself needing a little flavor, add a drop or 2 of therapeutic grade essential oil to your water, tea or coffee.  You'll not only be avoiding the sugar, but you will be adding extra nutrition to your body with the oils!
3.  WARNING - ALWAYS know what is in your drinks.  Bottled tea typically contains extra chemicals in it, so be sure to read the label.  If you are getting tea at a place where they don't brew it on site, beware!  I only drink tea that is brewed on site. 
4.  You can ALWAYS find SOMETHING to drink wherever you go!  At my local coffee house, I get green tea with no sweetner.  The kind they have has peppermint in it and it's very delicious!  Therapeutic grade essential oils come in small bottles, so they are very easy to carry with you to add flavor to any drink anytime. (be sure to only put the citrus oils in a glass made out of glass)
5.  YOU CAN DO IT!!!  YOU ARE WORTH IT!!!  YOU DESERVE THE BEST HEALTH!!!

For more information on essential oils, click here ===> THE OILS

This kind of drinking might seem CRAZY, but, trust me, if you dedicate one month to the process, you will feel a difference!  You will start feeling better and will be taking care of YOU!  You need to take care of you, not only for yourself, but so that you can be your best self for your family, friends, career and the WORLD!!!  What would we do with you you?  YOU are special!  YOU matter! I want YOU to be healthy and happy :)

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