Hey everyone!

It’s been a super busy last two months or so for myself and hubby. Thankfully things are all settled and the hubs and I are enjoying being back in the south again. I must say that I’ve missed the CN community so much and I’m sooooo glad to be back into the swing of things with my weekly articles. There will be a bit Instead of a change however. Instead of doing a Super Food every week, I’ll be alternating between super foods and healthy recipes every week. So I hope you enjoy the changes, now let’s kick things back off with a super fun and yummy summer treat!

Recipe of the Week

Watermelon Slush

This recipe originated in the Middle East, believe it or not. I’m told that this drink can be found at many street side food venders. The ingredients are found pretty much in any and every grocery store and it only takes about 10 minutes to make 4 servings. This recipe is diabetes appropriate, gluten free, heart healthy, low calorie, fat free as well as low in sodium. This recipe is appropriate for all diets and would be great to serve at parties, at a backyard barbeque, book clubs, or you can simply keep it all to yourself.


3 cups diced watermelon

2 tablespoon lemon juice

1 tablespoon sugar (or sugar substitute like Splenda, Truvia, etc.)

1 cup crushed ice

½ cup water.


Blend all ingredients in a blender until smooth and enjoy!

Nutrition Info: Calories: 48; Carbohydrates: 12g; Fat: 0g; Protein: 1g.

Fitness Tip of the Week: Parents, Get Your Kids On Board!

So you’ve made the transition to a healthier lifestyle but now you’re struggling to get your kids on board. You’re probably bite your cheek at the site of your pantry stocked with high-fat snacks and sugary cereal, which of course doesn’t make it easy for you. Can parents really win the ever ongoing battle against advertising, peer pressure, and the seemingly natural love affair children have with sugar and fat?

It’s no secret that kids today are fatter and less fit than previous generations. In fact the military declares thousands upon thousands of teenagers as “unfit to serve” every year because of the inability to pass physical readiness tests and serve their country. Even if your child has no plans of going into the military, childhood obesity is still a big problem. Research has shown that overweight children are more likely to become overweight or obese adults. In addition, being overweight as a child puts our young people at risk of cardiovascular disease and type 2 diabetes at a young age.

Unfortunately, food companies spend millions of dollars on media advertising to convince children that high-fat, high sugar, processed foods are worth eating. Kids want that particular food because it’s cool, or their friends are eating it, or it even comes with a free toy. Food companies know this and use it to drive up the profit of these low nutrient foods with little or no regard to the health impact. So what can parents do? Well, keep in mind that you’re real life, living, breathing role model for your child. Children will model the behaviors most often seen at home and a parent promoting healthy living habits do make a difference. So here are some tips to stack the deck in your favor and get or keep your child on the right track.

1. Eat at least one meal together as a family. Allow your child to help you prepare healthy meals so that they can regularly observe healthy eating habits and build confidence in their ability to select nutritious foods. There are lots of children’s cookbooks on the market. Try to find ones that modify your child’s favorite foods to make them healthier.

2. Stock the kitchen with a majority of healthy items. Do keep in mind that kids will want some of their favorite snacks, be it sweet or salty. It’s best to save these foods for once-in-a-while treats and make their regular snacks healthier. Bring the healthy snacks with in eye level and reach while keeping the junk food out of sight (and mind).

3. Switch off the TV, computer, or whatever game console and encourage your child to get 60 minutes of moderate-intensity physical activity on most, if not all, days of the week. Make it a family affair. Take a walk after dinner. Go for a bike ride together or let your child walk the dog with you. If your child likes sports then get him or her involved in their favorite sport or even play that particular sport with them. All of the above not only helps to get your kids active, but if you’re involved with these activities it also creates great bonding experiences and lasting memories.

Remember, the key to keeping children healthy is to strike a balance between foods that are good for them and those that just taste good, and regular physical activity and leisure time. Remember that even though children are bombarded with mixed messages from the media and peer pressure, as a parent you are still their strongest influence. To quote Dr. Phil, “Children are blank slates upon which we [as parents] write upon.” So think about what message you are leaving on your child’s message board and write the good ones in bold print. Until next week, stay happy and healthy.