A Healthy Fam

🥕If you want to make your kids eat more vegetables - make sure to be creative 🥕

This weekend I was happy to be invited by to her own home and make some food art with her kids and their friends.

I am amazed every time how much kids enjoy creating art from veggies and how doing these activities always make them snack vegetables, some they never even tried before! Go ahead and try it at home!

Anyone ordered fruits and vegetables for the upcoming week? 🧒🌾🍄🍆🍅

Where do you buy your fruits and vegetables? Do you have a local supplier you would like to recommend on? Share with us by commenting below.

Anyone ordered fruits and vegetables for the upcoming week? 🧒🌾🍄🍆🍅

Where to do you buy your fruits and vegetables? Do you have a local supplier you would like to recommend on? Share with us by commenting below.

One of the main reasons I decided to become a family health coach, is to help children start their lives with a healthy relationship with food and develop healthy eating habits as soon as possible.

From the day I started working as a coach, I wanted to take kids to farms so they can see how vegetables and fruits grow, touch, smell and develop a better relationship with them.

The experience was great for the kids and for me. It was so much fun and it just gave me more motivation to keep doing more events like this, taking kids to nature and do creative things together with healthy ingredients.

I got big, creative, fun plans for September, so stay tuned. 🌽🌾🍄🍅🍆⭐✨🌟

✨I am here to help you raise kids who enjoy eating healthy food.✨

Exposing our kids to healthy eating habits and helping them to develop ones on their own, is a gift for life a parent can give his child.

However, in our modern world of temptation, where fast-food restaurants are everywhere and processed food is packed with colorful boxes covered with children's favorite superheroes to get their attention, it is no longer so easy to raise kids who get excited when they see a vegetable or a fruit.

I am here to help you achieve this goal, to show you how to teach your kids to understand the difference between healthy and unhealthy food and even know how to make healthy food choices on their own.

To know more, send me a message and we will have a chat. I would be happy to make your life easier and your kids healthier!

✨Last chance to join our Raising Healthy Eaters Experience this Saturday the 17th ✨

We will meet at the beautiful at 10am, where your kids will see how different fruits and vegetables grow, pick some on their own and even taste edible flowers.

After, the kids will participate in a Vegetables & Fruits Flower Bouquet workshop, an opportunity to touch and engage with a variety of vegetables and fruits.

For more details and registration, send me a pm.

🧒🚜Raising Healthy Eaters🧒🚜

Raising healthy eaters includes educating our kids on the difference between food that grows in a natural way Vs unnatural way.

Healthy eaters know where food comes from and feel comfortable to touch, smell and taste different kinds of healthy foods.

On July 17th, your kids have an opportunity to get closer to different kinds of fruits and vegetables.

WHAT WILL YOUR KIDS DO?

*See how different fruits and vegetables grow, pick some on their own and even taste edible flowers.

*Participate in a Vegetables Flower Bouquet workshops, an opportunity to touch and engage with h a variety of vegetables.

Location: Quinta Azenhas
Date: July 17th from 15:30-17:30

For more details, send me a message here ❤️

🥗🍳Breakfast & Kids👧🧒

BREAKFAST BRAIN POWER- it's important for kids to have breakfast everyday, but what they eat in the morning is critical too.

Choosing breakfast food that are rich in whole grains, fiber and protein while low in added sugar may boost kids' attention span, concentration, and memory which they need to learn in school.

Kids who eat breakfast are more likely to get better fiber, calcium, and more important nutrients. They also tend to keep their weight under control, have lower blood cholesterol levels and less stomach complaints related to hunger.

BETTER MOODS 🤠 - kids who eat healthy breakfast have better moods as they don't experience sugar picks and crushes. They also don't feel hungry which leads to negative feelings.

So, what are you having for breakfast today?

🍳 Why breakfast is often called the most important meal of the day 🍳

As the name suggests, breakfast breaks the overnight fasting period.

But why it is so important?

ENERGY 💪 - Skipping breakfast my seem like a good way to reduce the overall energy intake. But research shows that even with a higher intake of energy, breakfast eaters tend to be more physically active in the morning than those who don't eat until later in the day.

VITAMINS, MINERALS & NUTRIENTS 🥗 - Breakfast provides a lot of your day's total nutrient intake. In fact, people who eat breakfast are more likely to meet their recommended daily intakes of vitamins and minerals than people who don't.

BRAIN POWER 🧠 - If you don't have breakfast you feel a bit sluggish and struggle to focus on things. This is because your brain hasn't received the energy (glucose) it needs to get going. Studies suggest that not having breakfast affects your mental performance, including your attention, ability to concentrate and memory.

🧒👧 - CHILDREN & ADOLESCENTS who regularly eat breakfast also tend to perform better academically compared with those who skip breakfast.

Visit ahealthyfam.com for healthy breakfast recipes.

💪Why your family should eat more Greek yogurt 💪

Like milk, yogurt is a rich source of calcium and protein and provides other nutrients such as vitamins D, B2 and B12, and zinc.

But yogurt is actually more nutritious than milk. The main reason is that the fermentation process makes it easier to digest, so the nutrients can be absorb more easily into the body.

8 Health benefits of Greek yogurt:

1. Improving bone health
2. Reducing appetite and hunger
3. Boosting metabolism
4. Improving gut health
5. Encouraging good mental health
6. Building muscle mass
7. Lowering blood pressure
8. Reducing the risk of type 2 diabetes

Make sure to buy plain Greek yogurt and to serve it with fruits, seeds and even peanut butter for more taste and sweetness.

Avoid buying ones with added flavours or added sugar. You can easily do it on your own and it would be much healthier.

The second photo of this post, is my personal favourite Greek yogurt which you can find in all the big stores in Lisbon.

🌽 Homemade Corn Schnitzels 🌽

Store bought Corn Schnitzels are one of the most popular products in Israel. Parents buy them so they will have a quick meal option whenever they need.

However, store bought Corn Schnitzel, contain unhealthy food additives, food colouring and even added processed sugar. This "healthy" quick meal, is not really so healthy.

Making your own corn schnitzels at home can be super easy and quick! All you need is 4 different ingredients!

Here is the receipe:

Ingredients:

Schnitzels:
500g corn (frozen or from a can).
1 eggs
1 cup spelt flour (120g)
1/2 cup bread crumbs
1 tsp salt

Topping:
2 eggs
Bread crumbs seasoned with paprika and sesame seeds

Introductions:
1. Preheat oven to 200 C degrees.

2. Add to a food processor 2/3 of the corn. Blend until the corn turns to small pieces.

3. Add to the food processor the flour, bread crumbs, the remaining 1/3rd of the corn, one egg and salt. Mix all together until you get an even mixture.

4. Start creating the schnitzels' shape.

5. Prepare three bowls: one with water, one with two whisked eggs and one with the seasoned bread crumbs.

6. Wet your hands with water and then take each schnitzel, dip it first in the whisked eggs, then transfer it to the bread crumbs bowl and cover it with bread crumbs.

7. Repeat until all schnitzels are covered with bread crumbs.

8. Place in the oven for 20 min. After 10 min, flip each schnitzel to its other side.

9. Serve with homemade ketchup!!

Enjoy 😋