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Can you believe it’s almost Thanksgiving? As you are planning your menu, crafting and decorating to prepare for the big feast, we have Thanksgiving Food Art ideas for your consideration. These three Thanksgiving Food Art projects are easy and fun for young and old to prepare (and eat). Turkey Cheese Ball This Turkey Cheese Ball is so easy to make. Start with your favorite cheese ball recipe and add pretzels for feathers, jerky stick for the neck, candy corn and candy eyes. Surround your turkey with an assortment of crackers.  Via Pinterest Turkey Veggie Tray This Turkey Veggie Tray will be the hit of your Thanksgiving feast. It is healthy as well as adding a pop of color to the table. You will need the following veggies: cucumbers; celery; carrots; asparagus; green, red and yellow peppers; cherry tomatoes; a small yellow summer squash, and lettuce. Arrange according to the photo and serve with your favorite dip.  Via Pinterest Turkey Fruit Plate What a fun turkey fruit plate made with a pear, grapes, pineapple, blueberries, strawberries, kiwi and Clementines! Set a bowl of fruit dip (yogurt & whipped topping mixed together) nearby and you have a scrumptious appetizer or dinner side dish! 
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We think you would like some healthy Halloween snacks ideas since Halloween is fast approaching. These can be made any time soon and especially for your Halloween party. These are all easy to make. They are fun food crafts for kids to make. The best part is that they are not as messy as some food crafts! This is actually a good way to get kids and adults alike to eat fun, healthy snacks any time of the year! Orange and Black Fruit Kabobs  Source… Make these delicious fruit kabobs with chunks of cantaloupe, black raspberries and blueberries. Put them on long skewers and you have an attractive snack or party food for Halloween. They are actually good anytime of the year! Ghosts and Pumpkins Fruit Snacks  Source… Make these fun Healthy Halloween Snacks with bananas and clementines. A little chocolate can be used for the eyes and nose on the bananas. A little slice of celery can be used for the stem of the clementine pumpkin. Be creative and use whatever comes to mind to produce the look of a ghost and a pumpkin! Halloween Witch’s Broomstick   Source… Now this is a fun way to incorporate healthy Halloween snacks into your diet with a little protein! These are made with pretzels and string cheese. How easy is that? You might want to decorate the plate with a craft witch or two to make it even more attractive. We added another fun, easy Halloween/Snowman snack - No Instructions Needed!! Healthy Halloween Snacks – Have a fun and safe Halloween! For all the pumpkin lovers out there, we have three delicious Pumpkin Dessert Recipes for you! They can be used for casual or more formal occasions. They are sure to please everyone! Pumpkin Dessert Recipes: Pumpkin Lasagna This Pumpkin Lasagna is a take-off of the ever-popular meat/tomato sauce lasagna. This is a great way to prepare a delicious dessert for eight or more.  Ingredients For crust:
For cheesecake layer:
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Pumpkin Cheesecake Dip This Pumpkin Cheesecake Dip is scrumptious served with chocolate graham crackers and shortbread-type cookies. The combination of flavors is outstanding!  Ingredients
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No Bake Pumpkin Oatmeal Cookies These No Bake Pumpkin Oatmeal Cookies are divine and simply melt in your mouth! If you love pumpkin, this is your time of year…pumpkin everything!  Serves: 36 cookies
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Check out these Delicious Fall Soup Recipes: Soup Cool weather is around the corner, and nothing beats sitting down to a hot bowl of soup on a Fall day! We’ve gathered some delicious hearty fall soup recipes that will tickle your taste buds and warm your soul. According to Fiona Kirk, in her bestseller “Soup Can Make You Thin” “The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us firing on all cylinders.” Just click on the links for the full recipes! Enjoy! 1. Creamy Chicken and Dumpling Soup        What are the top reasons that you should eat soup? Well, here we go: Soup is delicious. It can be a comfort food and is easy to make. With only a few ingredients, you can make a bowl of hearty soup for a cool evening. Soup is good for your health. Soup is an easy way to add vegetables to your daily meals. Healthy veggie soups are highly recommended. Soup can help you lose weight. Soups can be slimming. Depending on the type of soup, it can contain minimal, nutritious calories. Soup makes you feel full. Since soup fills you up, it’s ideal to eat at the beginning of every meal. Soup is affordable to make. Making soup doesn’t require a lot of money. Buy vegetables, fruits, and broth. For a small cost, you can make a lot of people feel full and healthy. Soup can make you feel better. Ever wondered by chicken soup is always given to the sick? It is because soup is great for people who are sick. It is easily digested and is filled with health benefits. These delicious fall soup recipes are sure to please! Related Fall Weather Recipe: Crock Pot Recipes
1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.
2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna. 3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich. 4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well. 5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping. A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen! Let us know which summer super foods are your favorite…Comment Below Read more here: Super Foods Eat Plenty of Summer Super Foods for a Healthier Diet! Healthier Banana Bread Now, doesn’t this banana bread look scrumptious? And, the recipe has been modified to make it healthier. The amount of sugar has been reduced and applesauce has been used to replace some of the oil. Personally, I would use coconut oil instead of the vegetable oil. It is healthier! You can use coconut sugar in place of some of the brown sugar. The mini chocolate chips are optional but, oh, so good!  Ingredients
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Recipe Source… In any season of the year, you will love these crock pot recipes. Colder weather calls for warm, home cooked meals, but they are also enjoyable in warmer weather because of the convenience! These are the days when your crock pot becomes your best friend! “Throw-all-the-ingredients-in-and-walk-away” is definitely my kind of recipe! We’ve gathered together some of the best “comfort food” recipes for you to enjoy below! Just click on each title for the recipe. Enjoy! 1. Crock Pot Tater Tot Casserole       For more recipes: Soup Recipes
 Oatmeal Protein Breakfast Cookies These are hearty and will keep you going all morning long. Try switching up the spices, dried fruit and nuts. You can make a bunch and freeze. Ingredients
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Courtesy of: Khronology Functional Fitness and Nutrition Personal training, nutrition counseling, holistic health coaching, fitness, meal services, cooking lessons and massage khronologyfit.com contactus@khronologyfit.com Who doesn’t love Mothers Day Cookies? So many of us associate cookies with our mothers baking cookies for special occasions and after-school treats. We have a few ideas for you that makes a plain sugar cookie into a “master piece.” But first a little history about Mother’s Day… Mother’s Day is a holiday honoring motherhood that is observed throughout the world. The American origin of Mother’s Day was created by Anna Jarvis in 1908 and became an official U.S. holiday in 1914. While dates and celebrations vary, Mother’s Day most commonly falls on the second Sunday in May and traditionally involves presenting mothers with flowers, cards and other gifts. To make these Mothers Day cookies, use your favorite sugar cookie recipe. Then, decorate them as you see in the photos. This is a great time for your creativity to shine! Mothers Day Cookies #1  Mothers Day Cookies #2  Mothers Day Cookies #3  A tip for decorating sugar cookies: Make icing with confectioners’ sugar and milk. Make it fairly thin and ‘paint’ the icing on the cookies with a pastry brush. Thin enough to spread easily but not so thin that it just makes your cookies wet and runs off. For Cookies 2 & 3 above, you might want the frosting a little thicker. For more Recipes, Click Here & Click Here  In addition to being compassionate and helpful to the planet, a plant based diet can be healthy IF you pay attention. Simply eliminating animal products from your diet is not necessarily healthy; many junk foods such as cookies and potato chips are vegan, but definitely not healthy. Paying attention to certain nutrients that may be lacking in a plant based diet can help you stay healthy.
B12 – This nutrient is primarily found naturally in animal products. B12 is important for nervous system function and the manufacture of red blood cells. Even if you aren’t plant based, absorption decreases in everyone after age 50. The best way to get this important nutrient is through fortified foods, such as cereal, and nutritional yeast, mushrooms and some algae. A B12 supplement is recommended. Symptoms of a deficiency may include fatigue, breathlessness, numbness, poor balance, and memory trouble. Calcium - Contrary to popular belief, dairy is not the only, nor the best source of this nutrient. Calcium is important for bone health. Non dairy sources of calcium include chia, almonds, dried figs, tofu, white beans, sunflower seeds, broccoli, edamame, kale and other leafy greens, oranges and butternut squash. It is not recommended that you use a calcium supplement because research has shown that there is little to no benefit to bone health, and calcium supplements have been linked to an increased rick of colon polyps, kidney stones and hardened arteries in the heart due to calcium buildup. (hopkinsmedicine.org) Weight bearing exercise is also beneficial for bone health. Symptoms of a deficiency may include muscle cramping, spasms or weakness as well as fatigue, irritability or a “pins and needles” sensation. Iodine – This helps to make your thyroid hormones. Seaweed, prunes, strawberries, lima beans and iodized salt. Symptoms of a deficiency include swelling or lump in the neck, constipations, difficulty thinking and understanding, fatigue or sensitivity to cold. Iron – Iron is responsible for transport of oxygen throughout the body. Plant foods have non-heme iron which isn’t as easily absorbed as opposed to heme iron from animal products. Consuming vitamin C with plant based iron sources helps to increase absorption. Beans and legumes are the highest plant-based sources of iron. Menstruating women may also need to take a supplement, but have your levels checked or speak to your doctor first. Iron supplements can cause constipation, so make sure to have plenty of water and fiber. Symptoms of low iron include dizziness, fatigue or lightheadedness, heart palpitations, brittle nails, pallor and shortness of breath. Omega 3s – This essential fatty acid is important for the brain and eyes as well as reducing inflammation and blood pressure. Rich sources include microalgae, chia, hemp, walnuts, and flaxseed. You can also supplement with a good quality vegan product. Protein and Amino Acids– “Where do you get your protein” is something that’s often heard constantly. It is not hard at all to get enough protein, as long as you pay attention. It can be a little harder, however, to get all 9 essential amino acids. You need protein for your skin, bones, muscles, and organs. Beans and legumes, nuts and seeds, quinoa, tofu, nut butter are all good sources of protein. However, you need to pay attention to getting “complete proteins” such as food combining or quinoa. Some people find it easier to supplement with essential amino acids. Symptoms of a protein deficiency include meat cravings, hunger, weakness and fatigue, loss of muscle mass, slow healing injuries and impaired immune function. In addition to those, an amino acid deficiency can add depression, digestive issues, and lower mental alertness to the mix. Vitamin D – Responsible for the immune system, muscle strength and absorption of calcium, this nutrient isn’t available from food (except fortified) and even omnivores can be deficient. We can make this from sunlight, but you can’t depend solely on it. A supplement is recommended. Fatigue and muscle weakness are the most common symptoms. Zinc – This is important for your immune system, healthy skin, and wound healing. Protein helps with absorption. Good sources are pumpkin seeds, cashews, beans and legumes, and other nuts and seeds. A deficiency shows up as hair loss, changes in the nails, diarrhea, infections, feeling irritable, loss of appetite, impotence and eye problems. If you are feeling unwell in any way, look at these nutrients and assess if perhaps you may be deficient in any. You can often correct a deficiency yourself, and if not, seek medical advice. I had experience with someone who was feeling depressed and mentally foggy. After 2 days of amino acid therapy those symptoms were gone and there was no need for antidepressants. Contact me if you would like more info or individualized nutrition counseling. Stevie Winsborrow, NDTR, LMT Khronology Functional Fitness and Nutrition Contactus@khronologyfit.com 719-726-2994 |
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