Crazy Healthy!

Cara Perkins

Crazy Healthy!

How do I feed my family healthy in the summer?

by Cara Perkins on 05/07/18

Just because it's almost summer is no "reason" to skip on the healthy food.  If you teach your kids that junk food is not a "reward" then they'll learn not to use it as an excuse.  Now, let's be real, there are plenty of times when we find ourselves indulging because it's time to celebrate, right?  Summer is a really looooooong celebration so lets talk about some awesome ideas to keep the family on the healthy eating track.


1.  Fruit and fun fruit drinks are EVERYWHERE in the summer!  It's very easy to have fun with fruit at home.

2.  Chips and dip - YES, I SAID CHIPS AND DIP!!!  There are lots of organic, delicious tortilla chips on the market.  Be sure to read the ingredients.  I know, "I don't have time to read ingredients!"  I have 2 things to say about that.  1.  If tortilla chips have more than 2-3 ingredients, and any of them are unrecognizable, put the chips down.  2.  You don't have time NOT to read ingredients.  It could mean the difference in putting chemicals in your and your family's bodies and not putting chemicals in your and your family's bodies!  Dips can consist of a Greek yogurt base, fresh, homemade salsa (just throw all of the ingredients in a blender), or guacamole.

3.  Grill!  Chicken, lean meats and ALL KINDS of veggies go great on the grill.  

4.  PASTA!  Pasta is super easy in the summer and you can make all kinds of dishes with it!  Choose your favorite pasta, cook it up, and you can make a cold pasta salad or a warm sauce with meat in no time!  Look for pastas made out of good ingredients, such as quinoa or brown rice.

5.  What awesome summer food ideas do you have?

There you have it.  This shows how to feed your family throughout the summer!  Let's keep the great ideas going!

CRAZY - kids grocery shopping!

by Cara Perkins on 01/06/18

How many of you think it's a CRAZY idea to take kids to the grocery store???  Let me tell you the short story and then we'll get into the little bit longer version.  


SORT STORY - I've been taking my kids to the grocery store since before they could walk.  Now, they are 23 & 17 and I've been sending them to the store, with a list, sometimes to do the shopping for a whole week, since they got their drivers license, and they've ALWAYS been able to handle it!  

Do you want the same thing?  It's going to require an investment but it is SOOOOOOO worth it for 2 reasons.

1.  The short story above.
2.  When they are out in the real world, they'll be able to grocery shop, know where to find the healthy foods, and will be eating healthy!  Believe me, some of my sons' friends have no idea how to grocery shop and it scares me!

Now, the LONG VERSION...
Take your kids to the store NOW!  That might sound like me yelling at you, but it's actually my passion coming through!  Here are some tips to make it easier.
1.  Make a list before you go.
2.  If your kids are little, and sit in the cart, talk to them the whole time and show them what you're buying.  If possible, let them make decisions.  Show them 2 items and let them choose 1.
3.  If your kids are old enough to hold a piece of paper and understand pictures, print out a list of pictures of some of the items you'll be looking for. When you're in the dairy section, point out that they have a picture of milk on their paper and they should be able to find the milk.  In the produce department, point out the bananas on the paper and have them search for the bananas.  This will keep them engaged and excited about grocery shopping.
4.  Let them choose - I HIGHLY recommend that you let them choose new foods to try, especially in the produce department.  Point them to green vegetables and really encourage them to choose something green.  If they choose it themselves, they'll be more likely to easily try it.
5.  For older kids, have them write a list as you decide, together, what foods need to be purchased.  You can also have them research new, healthy recipes on the internet.  

The more say you let your kids have in the planning, shopping and cooking, the more confidence they'll build in all areas, the more likely they will try new, healthy foods and they'll be more likely to be healthy eating adults!

Let me know if you have any questions and let me know your kid grocery stories :)

CRAZY eating in 2018!

by Cara Perkins on 01/05/18

Hey ya'll!  How's everyone doing this new year?  I hope you're planning on eating well and feeling great!  


Here's a question for you.  Have you ever craved something that you know isn't good for you, but you have to have it, but you want to figure out how to make it in a healthy way so you can actually eat it and feel good about yourself at the same time?  Well, it IS possible!  I had someone tell me, yesterday, that he was craving White Castle hamburgers.  We live in Texas, so we don't have White Castle restaurants here.  HOWEVER, my challenge now is to make the same kind of burger, but healthier and better!  I'll be doing that this weekend.  

If you're having a craving for something, let me know and I'll give you ideas for a healthier version.

Let's make this year not about what we aren't going go eat, but what we are going to eat in a better way!  That way, no one is deprived of anything and we are putting good food into our bodies...a win/win for all of us!

HAPPY & HEALTHY NEW YEAR TO ALL!

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!

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