Easter has become a holiday filled with fake dyes on our Easter eggs, lots of sugar filled candy in our baskets, and a table with too many preservatives and too little nutrients. Here are some healthy tips to enjoy Easter naturally this year!

You don’t have to fill Easter eggs with candy, who knew? Try subsituting some or all of your eggs/basket with these alternatives that contain less sugar and no artificial dyes or preservatives:

• Small toys/cars, stickers, legos, or small bath toys
• Money!
• Healthy snacks (trail mix, dried fruit, crackers, etc.)
• Hair accessories or bracelets
• Playdough
• Bubbles
• Packet of planting seeds
• Balloons (maybe water balloons if it is a warm day!)

Try dying your Easter eggs with natural food based ingredients instead of using artificial dyes! Here’s how:

Yellow onion skins = Yellow to dark orange
Turmeric or cumin = Bright yellow
Red beets = Pink to red
Red onion skins = Pale purple to red
Red cabbage = Blue 
Spinach = Green
Purple grape juice (use as is) = Lavender
Coffee (use as is) = Tan to brown
Chili powder = Orange
Raspberries or blackberries = Pink to purple
Yellow or green apple peels = Yellow-green

To make the dye, take 4 cups of chopped or mashed fruits and veggies, or 4 tablespoons of spice, and boil them in 4 cups of water (use less if you’re working with watery produce, such as spinach) and 2 tablespoons of white vinegar. Let that simmer for 30 minutes. Then, strain out the bits of fruits or vegetables. The remaining liquid is your dye.

Soak the eggs in the dye overnight. If the color still isn’t intense enough by morning, carefully transfer the dye and eggs to a small saucepan and gently simmer for up to 30 minutes. The results will vary from batch to batch, but that only adds to the fun in my book. 

Have fun trying other items you may have around: If it’s brightly colored and stains your cutting board or fingers, chances are good it will stain eggshells nicely, too.

If you don’t have the time or desire to make homemade dyes, try this natural kit you can buy at Target: Eco-Kids® Eco-Eggs Coloring and Grass Growing Kit

HAPPY EASTER!

Courtesy to Organic Life for the egg dying recipe.

This time of year we begin to reflect over the past year and remember what we are thankful for. We aspire to be better the following year and create goals and new year resolutions. We reflect inwards and see the changes we have been through and changes to come. Gratitude for the tough times and the good times can change your perspective on life, what has been and what is to come. Graciously realizing you have grown and become stronger because of the hard times and being able to appreciate the good times even more because of the hard times.

Showing gratitude can impact your health! Looking out and helping others and showing your gratitude can make you feel better and happy about your life.

Gratitude Builds Relationships – A simple “thank you”, a smile, or holding the door for someone has the ability to impact their day and you will feel better for showing respect and gratitude. Simple gestures can breed conversation and build relationships

Gratitude Improves Physical and Psychological Health – Studies show grateful people have fewer aches and pains and feel healthier. Showing gratitude reduces toxic emotions such as resentment, envy, and anger. Gratitude is effective in reducing depression and increases happiness.

Gratitude Enhances Empathy and Reduces Aggression – The more you show gratitude, the more likely you are to respond sensitively and empathetic when given negative feedback. You will also be less likely to retaliate against others when you are grateful.

Better Night’s Sleep – If you struggle with sleep, try writing down 15 things you are grateful for each day. Expressing gratitude has been shown to improve sleep.

Gratitude Improves Self Esteem – Studies show gratitude is linked to increased self esteem and a reduction in social comparisons. Grateful people tend to appreciate where they are in life and encourage others.

Gratitude Increases Mental Strength – Gratitude reduces stress and can aid in overcoming trauma. This has been especially studied in PTSD patients. Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.

We have the opportunity to cultivate gratitude through simple gestures such as buying someone’s coffee, holding the door, offering a simple compliment, and reflecting on the positives in our own lives. Developing an attitude of gratitude can have significant impacts on your health and maybe even extend your life! 

What is the Dirty Dozen and Clean Fifteen?

This concept has been introduced by the Environmental Working Group in an attempt to test and educate consumers on which fruits and vegetables have the highest and least amount of residual pesticides. As the name suggests, the dirty dozen refers to produce with the highest amount of pesticide contamination and the clean fifteen has the least amount.

Why does this matter?

By design, pesticides are toxic, designed to disrupte the normal bodily function of pests in order to remove them from crops and increase the yield. Research has shown they are linked to various health problems including hormone disruption, cancer, and organ toxicity. Limiting exposure to these toxins has been proven beneficial.

However, most people struggle with purchasing their produce 100% organic due to price and availablilty. So, the Environmental Working Group tests various produce crops each year to determine which types of produce are best to buy organic and which types may be okay to buy conventionally. This list will allow you to make informed choices when shopping for produce and make the best decision for your family!

Do I need to avoid the dirty dozen?

Absolutely not! Consuming fresh foods over processed foods is always a better choice due to more nutrients available in fresh foods. Comercial processed foods also contain chemicals and toxins, especially when bought non-organic. This list is simply to inform you, educate you, and give you the tools to make informed choices when it comes to diet and nutrition. 

Why eat organic?

Non-organic, conventionally grown, foods usually cost less money. However, there are other costs associated with conventional foods that need to be considered as well. These costs can include the  demand for more from the earth than it can produce and the long-term health costs associated with ingesting chemicals. There are other political factors we could discuss including government subsidization of industrial agriculture and foreign investment in commercial agriculture that all factor in to the cost. For most people, the choice comes down to weighing the pros and cons to the potential health consequences of ingesting toxins versus the immediate cost of making the choice to purchase organic rather than conventional produce. 

There are also ways you can offset the cost of organic produce should you make that choice. Committing to cooking completely or mostly from scratch, preserving in season produce, home gardening and careful meal planning can cut down on costs tremendously. 

This is a gradual process and takes time and thought to work within each individual budget. This is where the clean fifteen and dirty dozen come into play. It gives you a tool to quickly and conveniently check which produce items have the highest and least levels of residual pesticides.

Find more information from the EWG here

The end of May is approaching rapidly. You know what that means right? If you have kids in school, you are experiencing the end of the year craziness that hits hard and fast!  If your kids aren’t already out of school, they will be very soon! The kids are pumped for summer and we hope that you are too! Summer months in Colorado are short, so make sure you enjoy them while you can.

Here are a few free ideas to enjoy with the family:

• Pick…anything! Find a farm with blueberries, tomatoes, corn, flowers, etc., and get picking! (Just make sure you’re able to first!) 😉
• Visit a local Farmer’s Market (If idea #1 doesn’t work!)
• Cook Outside Frequently! Go beyond the realm of burgers…try fish, chicken, and veggies! The kids might enjoy them more coming off of the grill!
• Make S’Mores…need we say more? Nothing says S-U-M-M-E-R like S-M-O-R-E-S!
• Camp-Out in your backyard or Camp-In and have a sleeping bag slumber party in your living room!
• Visit a new park in your area every week! Kids love this!
• Make fresh lemonade-then, if you’re brave you can set up a lemonade stand! 
• Free Morning Movies at Cinemark (This one’s not free-but it’s $1 per movie or $5 for all 10 movies!) Very inexpensive way to escape the heat for a bit!
• Have a Garage Sale-Easy way to make a little money and get rid of a little clutter!
• Make Memories

Enjoy your summer, before we know it school will be back in session! Make the best of it!

 

Can you feel that? The warm sun on your skin, the spring breeze brushing your hair, and the impending snow on your cheeks. Wait, snow? We live in Colorado remember, anyting can happen! We go from flip flops and shorts one day, to snow boots and ear muffs the next day! But, the snow won’t be around for much longer, so let’s talk about what we can do to enjoy the warm weather…while it lasts!

It’s time to dump the electronic devices and head outside, making sure that your kids (if you have them) are right at your heels. Wouldn’t you agree that it’s more fun to play outside than it is inside? Here are a few ideas for you, if you don’t have any!

1) Grab a ball and play catch, soccer, or volleyball.  2) Don’t just send your dog outside, go out and play with him! 3) Go on a scavenger hunt, or even just a plain ol’ walk. 4) Go to a park that you’ve never been to before! 5) Plant flowers together (just make sure they can withstand our crazy Colorado weather). 6) Pump up those tires and go for a bike ride (your legs will thank you). 

These ideas are all simple, but they will get you outside and get you some much needed Vitamin D. I know that we could all some of that warm weather that allows us to do all of these activities! Not only will this allow you and your kids some bonding time, it also allows you to get some much needed excercise after our long Colorado winter! Sun AND exercise? I’m in! On top of you getting Vitamin D, there are other health benefits to playing outside! 

1. Improves your vision  2. Promotes social skills  3. Increases attention span  4. Reduces stress (HUGE!) 

So, hopefully that Christmas song isn’t stuck in your head and you can now…go outside!