The practitioners at Village Health often share their wonderful knowledge in the form of articles, recipes and tips. We hope that you find them useful!

Kale Chip Recipe
1 Bunch Kale
Olive Oil
Celtic Sea Salt

Tear or cut kale into bite size pieces, rinse under water. Shake excess water off and sprinkle a little olive oil over chips in a large bowl (you don’t need a lot of olive oil 1-2 Tbsp). Put a piece of parchment paper on a cookie sheet and spread a single layer of kale on sheet, sprinkle with sea salt and other spices (optional). Place sheet in oven at 350 for 10-15 minutes until kale has become crispy like a chip (check after 10 minutes). Remove, let cool and serve. It will take a few batches to get the whole bunch done. You now have a simple, healthy, crunchy snack.
Enjoy!!!

Cleaning out the pantry and refrigerator

This may seem like a daunting thing for many, but if you are to succeed in making a healthy lifestyle change, you must start with a “clean plate.”  This week I am asking you to go through your cupboards and your refrigerators and throw out all of the foods that contain high fructose corn syrup (now being sold as “corn sugar” due to the bad rap it has received), partially hydrogenated oils, MSG and artificial coloring.  I can’t stress enough the importance of reading labels, it is really important that you know what is in a food item and whether or not it possess a health hazard to you.  

If you really want to have a food that has any of these ingredients once you have tossed them, make a special trip and have it away from the house.   Do not keep these items on hand in your dwelling for easy access.  Remember in the beginning it will be more challenging to avoid these ingredients because you are used to them and they are very addicting to our bodies.  As you proceed through the program, you should find that the cravings for these foods will decrease and you won’t be going out at 6 am or 10 pm for that quick fix. 

Be kind to yourself throughout this program, and throughout life, and you will find that if you focus on the positive things that you are incorporating into your life, you will have greater success.  If you hit a stumbling block, you can choose to either use it as a “road-block”, which can hold you back from achieving, or as a “stepping-stone”, to learn from and help you move forward on your road to achieving a healthy lifestyle. 

.   “Every time you do something good for yourself, it’s like laying one more brick in the foundation of a healthy lifestyle.”     

Healthy Snacks 

Just as exercise and quality sleep help us function optimally, so does the food we put in our mouths.  Healthy snacks complement a healthy diet and can help our children learn, stay focused and enjoy life.  Without healthy eating our children may become withdrawn, over-stimulated, overweight, irritable and/or depressed. 

A healthy snack is something that is nutrient-dense and is meant to nourish our bodies.  It gives us the vitamins, minerals, and nutrients we need for optimal physical health, proper brain function and emotional wellness.  A healthy snack need not be complicated or expensive.

Here is a list of some ideas for healthy snacking, use your imagination for more.

1. Plain yogurt with berries
2. Ants on a log (celery sticks with nut butter and raisins)
3. Apple wedges with nut butter for dipping
4. Mixed nuts and dried fruit
5. Popcorn with real butter, sea salt, and nutritional yeast
6. Smoothie (yogurt, berries, “green powder”, milk, juice or water)
7. Hard-boiled eggs (free-range and organic)
8. Carrot and celery sticks, cucumbers, bell peppers, green beans, cherry tomatoes, sugar snap peas, etc.
9. Hummus, tahini or ranch dressing for dipping fresh veggies
10. Raw cheeses (cheddar, goat, brie, swiss, etc.)
11. Berries (strawberries, blueberries, raspberries, cherries, etc.)
12. Olives
13. Sea vegetables (Nori sheets are a good source of minerals)
14. Avacados (as a dip or just plain)
15. Nuts (almonds, walnuts, pecans, cashews)
16. Seeds (sunflower, pumpkin)
17. Cottage cheese
18. Lightly steamed veggies with butter and sea salt (esp. broccoli)

The best snacks are ones that are in their most natural state. I have heard the quote, “ If someone 40,000 years ago would not recognize it as food, then it is not food for us.”  Be wary of all the “new fangled” foods, read labels and try to stick to five ingredients or less.  Be particularly aware of and avoid things like high fructose corn syrup, partially hydrogenated oils, red dye #30, Red Dye # 40 (any food coloring that is not natural), as well as MSG.  These substances are chemically produced and altered and our bodies do not recognize them or know what to do with them.  They may end up ravaging around our bodies and wreaking all kinds of havoc.  It’s just not worth it. 

1. Remember: Organic and local is the BEST!!!!
2. Pick berries when in season and freeze for enjoyment all year long
3. Learn to grow your own food- kids love to try foods they have grown themselves!