A Horribly Healthy Halloween – Tips for Sugar Free Halloween

Posted on October 24, 2012 by Carmen

Since eliminating sugar from our diet holidays have taken on a very different look for our family (yet we still enjoyed pumpkin pie at Thanksgiving! -sugar free of course). There is so much sugar and sweets that come with each holiday that it can be challenging to get around. The key is to find alternatives that meet the child’s needs without making him feel different or like he is missing out.

Halloween is no exception, in fact I would venture to say that it is the worst holiday connected to candy and treats. I remember Matthew asking me shortly after we eliminated sugar if he would be able to go trick or treating for Halloween. Thinking ahead, I already had an answer for him and told him yes he would be able to and then I told him the plan.

These are the things that we will be doing this Halloween to ensure it is sugar free and still enjoyable.

Tips for a Sugar Free Halloween

Go to a Candy Buy Back (or do the Switch Witch)

Matthew will go trick or treating this year but he will take all of his candy to an event called the Candy Buy Back, put on by a local dentist here in Calgary. It is the day after Halloween and they give the kids $1 for each pound of candy that they bring in. They have all kinds of prizes and they wear their Halloween costumes again.

We have done this for the past couple of years and he uses the money he receives to buy a book. So he still gets to participate in the “main activity” of Halloween and get something that he wants and is able to have.

Now some people may be upset by this as they go out and spend money on candy to give to kids and then they go and sell it. I do see their point but it is a choice and once you give it away who knows what happens to it. You could buy something else that is non candy and give that out (and people are starting to do that), decide not to hand anything out, or be ok with it. If we as a society want things to change then it has to start somewhere and the method may not be preferred but at least it is a start.

Have a Healthy Fun Supper

There are also other things that you can do to eliminate or reduce the amount of sugar your child ingests this Halloween. Nina Manolson of Healthy Yummy Kids, suggests that for supper that night you prepare a full healthy meal that the kids will enjoy with a nice healthy yummy sweet at the end (you can make the cookies, cakes and treats without the sugar- check out some of my sugar free recipes). I take it one step further and make it a fun Halloween themed supper. This is basically taking healthy foods and getting creative and making them spooky. In the past we have done Monster Face Pizzas, Monster Brains and Skeleton Veggie tray.

This will not only satisfy their craving for sweets but they will also feel full, and therefore when offered candy to eat, they won’t eat it because they are not hungry. (Nina also suggests this strategy for afterschool outings and birthday parties).

Attend a Halloween Community Event

It is also important to remember that there is more to Halloween then just the candy; there are many events and activities around it. If you look at the history of Halloween it originally had nothing to do with candy -it is society that has added the “treats” over the years.

When attending an event, the kids still get to dress up, and there are usually games, crafts and other activities. There are many special events in the community (for instance in Calgary, we have the Boo-roofic Bash, Ghouls’ Night Out, Haunted Houses, etc). There are dances and classes that you can wear your costume to with other activities. Yes there are likely candy and sweets available but there are more to these events than the treats and it is easy enough to skip the treats if you choose to.

Decorate your Home for Halloween

There are loads of Halloween crafts that the kids can make and then use as decorations to put up. You can also add in things like Halloween soap dispensers and towels, spider webs on mirrors, a graveyard and skulls in your front yard. You can get really into this (just check out Pinterest for great easy ideas!) That is all part of the fun and demonstrates another fun aspect of the holiday that is not candy related. My son is already asking me if we can put out the Halloween decorations (and has been since September).

I feel that Matthew will have a very enjoyable and healthy Halloween this year and I don’t think that he will feel like he missed out at all. It really is easy to do and I encourage you all to give it a go yourselves. You will eliminate all those wired and moody kids the next morning!

As for the twins, we dressed them up last year, but did not go trick or treating. So they are familiar with the event and love to dress up! We might take them out this year to a few neighbors, and we’ll contribute their candy at the Candy Buy Back, because for them it is all about the costume!

Luke and Chloe’s First Haircut

Posted on October 15, 2012 by Carmen

Luke's First Haircut

One of the many milestones in your child’s life is their first haircut. Along with their first tooth and first word, this monumental event is one that all parents fuss over and get excited about.

With Matthew, my first child, I was so excited to take him to his first haircut I took him when he was just over a year old. With the twins, however, I waited much longer. They are just over 2 and a half now and I finally took them. I delayed it because Luke had these little curls at the back and I was afraid that if we cut them he would no longer have those cute little curls. And for Chloe, the way her hair was growing in she didn’t really need it.

When you take them is different for each child, depending on how fast and thick their hair grows in and what you as the parent want. It was when Luke started brushing the hair out of his eyes to see, that I knew that I could delay it no longer. Chloe too was doing the same.

I took them to Beaners, a local haircut place for kids. It is decorated in bright colors, has lots of fun seats for the kids to get their haircut in – cars, motorcycles, and animals – and a ball pit.

Now it’s always a concern when you take your child to have their hair cut for the first time about how they are going to react. Though Matthew never screamed or had a problem with his hair getting cut, I was a bit concerned as I had heard many children in there, screaming like they were being tortured and killed. And that is a horrible experience even if it is not your own child.

Chloe's First Haircut

I was lucky, Luke and Chloe were fine. In fact they were excited to go and though Luke may have been a bit quiet and shy, he didn’t fuss and he sat very nicely while the lady cut his hair. Chloe was awesome as well, a little more interactive and smilely than Luke.

Luke sat in the Jeep, Chloe on the dog, and both got great haircuts. Of course Chloe being the girl, got a ribbon and sparkles in her hair, though Luke totally would have said yes to having them to if asked. We took lots of pictures and all went smoothly.

I know it is not always this easy for all children and parents. For whatever reason some kids are just not comfortable with getting their haircut. So here are some tips for parents who are concerned, how to make your child’s first haircut a happy and memorable event.

Chloe an Luke after their haircuts

Go at a time of day when it is best for your child; when they are well rested and fed. We went in the morning, which is the best time for Luke and Chloe.
Go to a place that is for kids; like Beaner’s. The staff are used to and familiar working with children and how they may react. The place is also fun, brightly decorated and has things that are of interest to children.
Tell them where you are going beforehand. If children know what to expect this could make a big difference. Tell them what to expect and get them excited about it!
If possible, have the child watch someone else get their haircut. Luke and Chloe have often come when we have taken Matthew for his haircut, so they knew what it was all about. They had watched Matthew sitting nicely while his hair was being cut, so they knew what to do.
Take a favorite toy for the child. Something familiar to comfort them if they are feeling uncomfortable.

At Beaners, Luke and Chloe also got a “First Haircut” Certificate with a lock of their hair attached to it. Most kids places will do this for your child’s first haircut. It’s fun and it’s nice memorabilia for their baby book.

Your child’s first haircut does not have to be a traumatic event, it is easy to make it a happy ocassion for everyone, including the staff at the hair salon 🙂

Autumn Turkey Chili

Posted on October 12, 2012 by Carmen

One of the things I love about Fall is all the savory dishes that there are. The soups, the stews and all the fresh harvest vegetables that we have to put in them. Yummy! My mouth is watering just thinking about it.

I call them cozy foods, foods that are not only good for you, but make you feel warm and cozy inside. The smells wafting through the house as it cooks and the pleasure of sitting down to a nice warm meal.

Many of these meals I make using my slow cooker, which I also love! With busy schedules and activities, it is so nice to put something into the slow cooker in the morning, pretty much forget about it, and presto! ready for you at suppertime. Plus it adds to the anticipation of the meal as those flavors I was talking about, that waft through the house all day!

One of my favorite slow cooker recipes is Autumn Turkey Chili. I love how it combines fresh apples, butternut squash and coconut milk to create an amazing flavor and taste. It is chalk full of vegetables and spices – a really unique combination – that at first when you look at it you might not think so, but trust me it is delicious! Everyone loves it! And it usually makes enough that we can have it over 2 meals.

I found this recipe on the Crock Pot® website, where they have a large variety of slow cooker recipes. The only thing that I have modified in the recipe is the amount of chili powder, which I cut in half, as though we enjoy spice and flavor, we do not like it too hot 🙂

It does take a bit of time in the morning to chop and prep the vegetables and turkey, about 20 minutes, but it is well worth the time spent for the result at the end of the day!

Autumn Turkey Chili

1 onion, chopped

1 carrot, chopped

1 stalk celery, chopped

2 cups apples, diced

2 cups butternut squash, diced

4 cloves garlic, finely chopped

1 pound ground turkey, cooked

2 tablespoons chili powder

1 tablespoon ground cumin

1 teaspoon dried oregano

1/4 teaspoon salt and pepper, each

10 ounces chicken broth, canned, undiluted (I use 10 ounces of homemade chicken broth and this works well)

8 to 12 ounces coconut milk, canned

2 tablespoons tomato paste

1 cup black beans, canned, drained and rinsed

coconut flakes and cilantro, to garnish

Combine all ingredients (except garnishes) in slow cooker. Cook on HIGH 4-6 hours or LOW 8-10 hours. Open the lid for last 45 minutes of cooking to thicken if desired. Mash the squash with the back of a wooden spoon to thicken further if you wish.

Serve with rice or mashed potatoes, or just by itself.

Note: Use can use 4 cups diced cooked turkey or chicken in place of ground turkey.)

Enjoy!

If you try this recipe, please come back to the site and leave a comment. It’s great to share recipes and experiences with others!

Gratitude Activities for Kids

Posted on October 11, 2012 by Carmen

In yesterday’s post I talked about how being grateful for what we have in our lives increases the good that comes to us; and how important it is for us to teach gratitude to our children.

We are all very good at teaching them to say please and thank you but I believe that there is more to it. A deeper meaning that we can convey; so this morning I set out in search of activities that you can do with kids to teach them not only to be grateful but the value of being grateful. Kids love hands on stuff, games and activities. Not only do these things help them develop their motor skills, but it a great way for them to learn and helps the concept you are teaching stick. And presented in a variety of ways makes it fun for them and for you.

Gratitude Journal

I already mentioned creating a gratitude journal which works for both adults and children. But what I discovered today is to make it more interesting to the kids you can do a number of things. Let them decorate their journal either the cover or the first inside page. This allows them to be creative and to make it their own. For younger children, get them a binder or duotang to decorate. Then instead of writing what they are grateful for they can draw pictures and put them in their binder.

Gratitude Activities

The Best thing about..

Divide the kids into 2 teams. Pick a team to go first. Read a list of things or people, like Grandma or trees, and each person on the team has to say one good thing about that person or thing within 3 seconds. If everyone is successful then the team gets a point. If they are not then the other team gets a chance to answer about the same person or thing.

I Love

For each item kids have 3 seconds to complete the phrase “The thing I love about _____ is ______.” Use things like, dogs, birds, Mom, my brother, where I live, etc. Create your own list. You could have the kids create the list with you beforehand and then play the game.

Thank you Circle

Have all the children sit in a circle. Toss a bean bag to one of the children. They stand and list one of the things they are grateful for, then they toss the bean bag to someone else and they stand up and say what they are grateful for. Do this until everyone in the circle has had a chance to speak.

Gratitude Jar

Have children decorate the jar using buttons, ribbon, glitter, etc. Have little slips of paper prepared and each day have the children write down one thing they are grateful for and put it in the jar. Parents can help with writing for younger children. Set a deadline, such as one month later or a special event like Christmas. On that day have everyone sit down and read together all the things that everyone is grateful for from the jar.

Thank You Notes and Letters

Some may say that thank you notes are passe, but there is something to be said when someone takes the time to send you a card or a letter saying thank you. Encourage your kids to write thank you notes, not just for gifts they have received but for something they are grateful that someone did for them in the last 24 hours. Like “Thanks Mom for making my lunch”. This is important as it teaches children to not just be thankful for material things but for acts of service from others. And it teaches them to be grateful for all the little things in their lives as well, which in turn will create more good things for them.

Children can make their own thank you cards, there are a variety of simple ideas that they can do, either drawing, coloring or with glitter and glue. When writing the card encourage the child to explain how the person made them thankful. Then send the card to the recipient.

Older children may choose to write a letter, which may include a little more detail and description of the event. They can also add pictures or decorate it if they like.

Gratitude Crafts

There are many simple crafts that children can do to express gratitude. There is the Leaf Garland, where children write or draw what they are grateful for on a leaf and then hang it up. A similar concept is a thank you sunflower where they use the petals to write on. You can also do a gratitude tree or chain.

These crafts are simple, easy and colorful. With most of them only requiring some construction paper and a marker.

Gratitude Books

A really great way to teach children about being grateful is through books. Most children love to sit and listen to a story; so it is easy to pick books that incorporate this theme.

One of my favorites is The Giving Tree by Shel Silverstein. It is about a tree that gives and gives and gives to a little boy until the tree has nothing left but a stump, but even then has something to give.

Bear Says Thanks by Karma Wilson

Bear has come up with the perfect way to say thanks—a nice big dinner! When Bear decides to throw a feast, his friends show up one by one with different platters of delicious food to share. The playful text and charming illustrations bring to life this celebration of family and friendship. Children will love discovering the special gift Bear has to share.

I’m Thankful for Each Day by P. K. Hallinan

This story combines a child’s delight in the physical world and his thankfulness to God for the pleasure of each day – for summer days, autumn’s orange pumpkin haze, for the breezes, for peace, and for life itself.

Teaching children to be grateful is easy and fun. Being grateful is a wonderful thing, it lightens your mood and brings many wonders into your life. Regardless of your age, gratitude improves the quality of life by focusing on what you have. Counting your blessings is easy to do each day and is easily shared with children. Teaching them to be grateful at a young age will create a life long perspective of gratitude. If we teach them to be grateful not only will they be happier in their lives but they will help create a beautiful world where we will all experience the peace and happiness we desire.

The Art of Gratitude

Posted on October 9, 2012 by Carmen

Many of us spent this past weekend celebrating Thanksgiving. Spending time with family and friends sharing a savory meal of turkey, veggies and pie. It is a time when many of us recognize and acknowledge the blessings in our lives and give thanks.

It’s great. It gives me a warm fuzzy feeling just thinking about it. But it makes me wonder, if it feels so good and makes us happy, why do so many of us wait until the holidays to express our gratitude? Wonderful things happen everyday, in every moment that we should be grateful for.

Oprah Winfrey

Studies have shown that the more grateful you are for things in your life, the happier you are and the more good things will come to you. Leaders and prominent figures in the world are leading the way by talking about gratitude and it’s effects on their lives. Sixteen years ago, Oprah Winfrey started a gratitude journal, in which she writes down 5 things everyday that she is grateful for. She believes that this is one of the best things she has ever done in her life.

Being grateful is easy. If you appreciate and love what you have you will receive more. Even the simplest things, like someone holding the door open for you, or bringing you flowers, smiling. We often forget how some of the simplier things in life can bring us such joy and beauty. When we take note of them, they increase. We become more alive and receptive to the goodness that is in our lives and it keeps us living in the present moment.

I know there are many challenges in life and there are days when you wonder how you can be grateful for anything. On those days especially it is important to identify things that you are grateful for. If the kids have been screaming and you have been going crazy, then all of a sudden you have 5 minutes of silence and the kids playing happily, be grateful! Say thank you – you’ll get more!

Being grateful changes your state of being, brings a sense of peace, contentment and more overall happiness in your life. If you practice being grateful everyday, then everyday will be beautiful and wonderful, no matter if it seems like the world is falling down around you.

The key thing is to write down the things you are grateful for. Writing them down creates more power in your words; and your hands are a direct connection to your heart, so writing them down strengthens this connection. Creates more love and genuine appreciation.

I know you may be sitting there grumbling that this is all mumbo jumbo, so if you don’t believe it do an experiment. Start a gratitude journal and write down 3-5 things every day that you are grateful for. Do this for a week and notice what happens, notice how you feel, notice what has come to you. Then do it for another week and notice again. You may find that things not only are improving in your life but that your overall sense of well being has improved.

And it is easy to teach this to your kids. Most families are very diligent about teaching our children to say please and thank you, but if we can teach them to do a bit more then this will open them up to such beauty in their lives.

Yesterday when Luke and Chloe came home they noticed the snowsuit and snowpants that I had brought up. They had not seen these before so to them they were new. As soon as they saw them they were both saying, “Oh! thank you Mommy!” like they were the best things in the world. They immediately were trying them on, oohing and awing. It was a totally simple thing but they were showing gratitude. No one prompted them, no said they had too. They just did. I feel that if we can all nuture this in each of our children we will create a very different world.

With young children you can ask them at the end of each day before they go to bed what they are grateful for. With older children you can have them tell you but also write them down in their own journal. I believe that if we share what we are grateful for it increases, spreads out like the ripple effect. And doing it before bed is a wonderful time to do so because ending your day with things you are grateful for and make you feel good, happy; you are more likely to wake up in the morning feeling the same way. And isn’t that a great way to start your days? for you and the kids?

Gratitude is not a new thing and there are many ways to express it. But it is important that we do, everyday, not just on holidays or special occasions. It’s all part of creating what we want in our lives, focus on what is good and you will create more good. And I am guessing that we would all like more of the good things in our lives.

Why you should stop convincing your kids to eat healthy food (and what you should do instead) by Nina Manolson

Posted on October 4, 2012 by Carmen

Nina in her family kitchen

Have you ever had these thoughts?

“I made a really healthy meal, but I couldn’t convince my kids to even try it!”

“I’ve basically given up going to the effort of making a nice nutritious family meal because my kids just complain and want chicken nuggets anyway.”

“I’m just done with battling with my kids about veggies, it’s easier to just give them what I know they like.”

I totally get it!

As a Health Coach and Family Wellness Expert I hear those sentiments all the time.

And really, who wants food wars? Everybody loses in those situations, right? Your kids get grumpy, you get cranky, and they don’t eat any healthier. What could have been a time of connecting over a nice meal, ends up as a stress-fest!

The bottom line is that you can’t force your kids to eat healthy food.

So, what do you do when you want the best for your kids and you know that means healthy food choices.

Well first things first:

Stop the battle.

Yup, just stop fighting about it right away. Seriously it doesn’t help. I’m not saying give up your ideals of making healthy food happen in your family, I’m just saying stop arguing about it.

I have a better strategy for you.

Let’s change the food culture in your family.

Instead of being in a “healthy-food is serious business” mode, use my B.E.E. method to switch it up and make your family food culture fun and interesting (and delicious of course!)

Let’s “BEE” advocates for healthy change with a positive attitude and lots of kid involvement.

B = BUZZ

Billions of dollars every year are being spent to market junk food to our kids, we need to create our own buzz for healthy food.

For example: Instead of offering your kids a smoothie with the news that it’s nutritious, bring some ‘buzz’ – tell the kids that it’s delicious, with a secret hidden ingredient or fruit to discover. The same excitement can be generated at dinner. If you’re making sautéed spinach, say ‘I have a magic trick. Do you think I can make this huge pile of greens fit into this tiny bowl?’

E= Empower

I know that taking your kids food shopping is not always easy, but inviting them to choose some of the fruits and veggies that get purchased helps them get involved. This way, you’re empowering them to be an active participant in eating healthy, and they become part of the hunting and gathering process. Just be sure everyone eats before shopping, so there is less temptation in the cookie aisle.

The other part of empowerment is to get them in the kitchen. Giving kids the tools and skills they need to make delicious food is very empowering.

E – Educate

Talk to your kids about how food affects their bodies. We raise kids to know math and how to read and write, but we also need to create food-literate children.

By teaching your kids things like:

how to read labels,
how sugar affects their body,
what food actually grows from the ground and what’s made in a factory
and more…

You’re creating an educated consumer who can then make healthy choices on their own.

Also, be sure to educate yourself. You may not have grown up in a family that made healthy choices, or you may have fallen into some unhealthy habits. Get support for yourself. Learn from someone who can guide you in making healthy food happen for you and your family.

For more free tips on how to easily add healthy, delicious foods into your kids diet without a fight go to http://www.1shoppingcart.com/app/?Clk=4846976

If you’re ready to make a healthy change for your family now, join me for the “Make Healthy Happen In Your Family; 5 weeks to feeding your kids well in a world that doesn’t” With fun and ease, I’ll walk you meal by meal into healthier habits http://www.1shoppingcart.com/app/?Clk=4846972

Nina Manolson is the founder of SmokinHotMom.com and HealthyYummyKids.com. She helps busy moms look and feel their best and teaches them how to make healthy habits come alive in their family. She’s the author of the practical book “Feed Your Kids Well In A World That Doesn’t. For more information go to: http://www.smokinhotmom.com

Thanksgiving Crafts for Kids – aka Turkeys, turkeys and more turkeys

Posted on October 3, 2012 by Carmen

Pine cone turkey

What holiday would be complete without crafts made by the kids to decorate? And believe me there is no shortage of craft ideas out there for any holiday, especially Thanksgiving. Turkey crafts alone number in the 20’s, with many variations that kids can do. From turkey handprints to pine cone turkeys there is something out there for every age and every possible craft supply you may have.

This is the first year that Luke and Chloe were old enough to do crafts so we tried a (surprise!) turkey craft. The Thanksgiving Handprint Craft is easy and fun, it also creates a bit of a momento if you decide to keep it; as you trace their hand and footprints to make it.

Our nanny, Elaine came up with the craft, which she found on the all kids network. It is an easy craft that can be done with all ages.

Thanksgiving Handprint Craft

Luke and Chloe's Handprint Turkeys

You will need brown, red, yellow, and orange construction paper, googley eyes, glue stick, scissors, pencil.

Trace your child’s foot on the brown construction paper. Depending on your child’s age you may need to assist or cut it out for them.

Trace your child’s hand on the red, yellow and orange construction paper and cut out. Cut a small triangle out of the orange for the turkey’s beak. Also cut little feet out of the orange.

Using glue stick, glue handprints to back of the foot. Glue eyes and beak on the front, with the little feet at the bottom. Use the wider part of the foot for the top of the turkey.

Another version of the handprint turkey is to have the kids write things that they are grateful for on each finger of their turkey, which I think is kind of unique and appropriate, considering the holiday. I also believe that it is important for us to teach our children to be grateful and this is a fun way to do it.

Garland of Leaves and Thankful Sunflower

I discovered 2 other versions of thankful crafts; the Garland of Leaves and Thankful Sunflower.

Garland of Leaves

For the Garland of Leaves you will need red, yellow and orange construction paper, a black marker, mini clothespins and some string or yarn. Kids cut leaves out of the different colors of construction paper and then write things that they are grateful for on each leaf. They also invite guests who come for dinner on Thanksgiving to write what they are thankful for on a leaf. Hang all the leaves on the string using mini clothespins and hang up on the wall to decorate. Then you are surrounded by gratefulness at dinner.

The Thankful Sunflower is a similar concept except it is in the shape of a sunflower and kids write what they are grateful for on the petals of the flower.

Lacing Crafts

Lacing crafts are great for kids 2 years and up, as it helps them with their fine motor skills. All you need is card stock, a hole punch, yarn or ribbon, and a pencil. For Thanksgiving you can find templates for turkey drumsticks, cornucopia, pumpkins, or you can make your own.

Pumpkin Finger Paint

I always like to include at least one craft that includes painting as kids love it! Whether it be with brushes or fingers kids become very focused and attentive to their creations. This craft is very easy to do. You will need orange finger paint, card stock, green construction paper and yarn (if you wish to hang it).

Cut pumpkin out of cardstock and let the kids to paint it orange! Let them enjoy the paint squished between their fingers as they move and create. Let paint dry. Once it is dry cut out green stem out of construction paper, glue it on. Punch hole in top of stem and string through yarn to hang.

Thanksgiving Crown

What a great way to make Thanksgiving dinner more festive for the kids with their own Thanksgiving Crown. A simple construction paper hat, you will need

brown, orange, yellow or red construction paper,
2 pipe cleaners
pencil
scissors
tape
printer
paper
tissue paper (orange, yellow and red — but you can use any combination of autumn colors you like)
brown thread
optional: stickers, markers, glitter or gel pens to decorate

This craft is very well explained on the dltk website I found it on so simply click the link to take you there for instructions on how to complete it.

With any craft adult/ parent supervision is advised. Let the kids do as much of the craft themselves, but depending on their age may require more assistance with things like cutting. The important thing is to let the kids take their time and feel proud of what they made. It is a great learning for them as it develops their imaginations, creativity and motor skills.

Regardless of what crafts you choose this Thanksgiving, enjoy them and decorate your home with them, proudly displaying what your children can do. Count your many blessings this weekend as you celebrate with family and friends enjoying the holiday and all the delectable delights that come with it. Happy Thanksgiving!

Tomorrow, guest blogger Nina Manolson talks about how to get your kids to eat healthy without the fight! Be sure to check out tomorrow’s post.

Sugar Free Thanksgiving Recipes

Posted on October 1, 2012 by Carmen

Thanksgiving Turkey

Thanksgiving is one of my favorite holidays. I am not sure if it is because the meal contains so many foods that I love, such as turkey, stuffing and gravy, or my favorite pumpkin pie! (Actually I love anything pumpkin – pumpkin muffins, pumpkin spice lattes)! Or if it is because of the warm, comforting feeling that surrounds the holiday. The fall season, that makes me think of burning candles and cozying up by the fire.

Pumpkin muffins

Either way I thoroughly enjoy it, and it is something that I look forward to. Last year, when we went sugar free at our house, I was a bit concerned, in fact I was very concerned about how to make my pumpkin pie. This was not something that I wanted to give up. Was it possible to find or create a recipe that would be just as good? I hoped there was, so I started looking and within a short time discovered a recipe that met my requirements and was just as easy to make. I found the recipe at Honey Bunny, the same company that makes the Bodacious Tomato Ketchup and BBQ sauce that we now buy. The Honey Bunny recipe called for evaporated milk and since we are also a dairy free household made a simple adjustment and used coconut milk instead. It turned out beautifully! and was just as delicious if not more, than what we were used to. In fact I think we all had 2 pieces!

The other thing that I adjusted last year was our cranberry sauce, as store bought brands contain a lot of sugar. I have never been a fan of cranberry sauce, but others in the family enjoy it. So I decided to make my own. I got the original recipe off the bag of fresh cranberries and simply substituted honey for the sugar. Again I had great success! and even I enjoyed some cranberry sauce last year.

I find that the highest amounts of sugar that we consume are around the holidays, and Thanksgiving marks the beginning of a lot of feasting and delectable delights. I know many people who feel like they have overindulged during the holidays and put themselves on a strict diet after Christmas. But if we had treats that were good for us and did not contain the sugar than we could enjoy the holiday feasting and not feel guilty or like we have overdone it. Eating healthy and well can be done, regardless of what is going on.

There are many alternatives out there and ways to still enjoy the foods you love without the sugar or worry. You will also feel so much better and so will your family! Perhaps this Thanksgiving is a great time to start. Try these recipes below and add them to your dinner feast. You’ll be amazed how good they are and if you don’t tell anyone else at the table, I bet they won’t even notice.

Honey Pumpkin Pie

1-398 ml can pumpkin puree
2 eggs
1/2 cup honey
1/2 teaspoon salt
1 teaspoon cinnamon
1 teaspoon ginger
1/2 teaspoon cloves
1-398 ml can coconut milk

Preheat oven to 425°F.

Combine all ingredients together. Pour into 9 inch pie crust.
Bake at 425 F for 15 minutes, then reduce heat to 350 F and cook for 35 minutes. Test with cake tester, if it comes out clean pie is done, and centre will move only slightly when gently shaken.

*note: if you do not have any of the above spices, you can use doTERRA essential oils – Cinnamon Bark, Ginger & Clove or On Guard blend. Use 1-2 drops of cinnamon and ginger, 1 drop of the clove. Also note that not all essential oil brands are created equally and not all essential oil brands are safe to ingest. If using an essential oil other than doTERRA (which is safe to take internally) ensure you research the brand you are using to make sure it is safe for use internally.

Cranberry Sauce

1 -12 oz. pack fresh or frozen cranberries, rinsed and drained

1/4- 1/3 cup honey

1/2 cup water

1-2 drops Wild Orange essential oil (or grated orange zest)

Put all ingredients (except Wild Orange essential oil) in a large saucepan and bring to a boil. The amount of honey you add will depend on your desired level of sweetness. If you prefer your cranberry sauce more tart then use 1/4 cup of honey, if you prefer sweeter than add up to 1/3 cup. Let boil until berries start to pop (about 5 minutes). Stir as they cook.

Once all berries have popped remove from heat, cover and cool completely at room temperature. Refrigerate until serving time.

Makes 2 1/4 cups

Happy Feasting!

Vanilla Bean Cake- a.k.a.Guilt Free Cake

Posted on September 28, 2012 by Carmen

Vanilla Bean Cake

When I tell people that we have completely eliminated sugar at our house I get a variety of responses – from “Good for you!” to shock and amazement “How did you do that?” I even have some people who swear they can’t live without their sugar fix, which I think is cute actually.

We originally made this choice due to Matthew’s needs but I feel that it has benefited us all. In fact, through my sugar free journey I have slowly been able to ‘convert’ some of my other family members. Not that I am on a mission to convert anyone, it is all personal choice and it is not for me or anyone else to get preachy and tell people what to do. But I do like talking about it and sharing what I have learned with others, and if it benefits them, then I am happy to have helped.

My family became interested in what I was doing as they were watching the changes I was making and how I was doing it. They became curious, so some of them decided to try it themselves, choosing to do so for different reasons. My mother has done quite a bit without sugar, now making bread, cookies, cakes, etc. She is also very accommodating when we come to visit and makes sure that she has food and meals for us that meet the no sugar requirement. Bless her!

I also have influenced my aunt and one of my sisters, so much so that they are coming to me for recipes and tips. They are learning themselves too how to adjust a recipe that they already have to meet their needs.

Once Upon a Time

My sister Cathy, currently of Vancouver, BC and part of the costume team for Once Upon a Time (I love that show!) came to me looking for a recipe for vanilla bean cake. I had come across this when working with Nina Manolson of Healthy Yummy Kids and Smokin’ Hot Mom. Cathy had tried a vanilla bean cake before without much success so was looking for a new recipe.

She tried the recipe I gave her as is but found that for her personal tastes it was a bit dry and needed a little something to spruce it up. So she adjusted and revised the recipe and now makes this moist delicious cake! Which I can vouch is true, as I got to have a piece this summer. She usually tops it with vanilla bean ice cream, but it is very good without.

It was so good that I asked her to send me her revised recipe to post on my blog and share with you folks. So here it is, enjoy! And it is a very healthy cake, dairy free, sugar free, gluten free and full of fibre, so go ahead have 2 pieces!

Vanilla Bean Cake

2 cups cooked white beans

Coconut Oil

6 eggs

3/4 tsp. liquid stevia

1 tsp. pure vanilla extract

1/3 c. honey

1/4 c. coconut oil, liquified

1/3 c. coconut flour, sifted

1/2 tsp. sea salt

1 tsp. baking soda

1.5 tsp. baking powder

1 fresh lemon

In a blender or food processor add white beans, rinsed and at room temperature (this is so they don’t cook the eggs or congeal the coconut oil), eggs, stevia, vanilla and honey. Puree well.

Then add to blender coconut oil, coconut flour, sea salt, baking powder and baking soda and puree well.

Transfer mixture from blender to a bowl. Add the zest of one lemon. Fold in by hand.

Squeeze all the juice of the lemon into a cup and add 1 pkg. (1 g) of stevia sweetner. Stir and set aside until after the cake is out of the oven.

Pour mixture into a spring form pan, or a well greased 9” cake pan. Sprinkle fresh or frozen blueberries on the top.

Bake at 325 F for 55 minutes. Check if it’s done by inserting a knife in the centre, if it comes out clean, it’s done. Otherwise bake for 5-10 additional minutes, checking often so it doesn’t over bake.

Once cake is removed from the oven, let stand for 10 minutes. Then, while still warm, pour lemon juice mixture over top of cake.

It is delicious warm and plain, or add a scoop of frozen dessert such as Organic Rice Dream Frozen Dessert.

Vanilla Bean Cake topped with yummy ice cream

Next week I will have my first guest blogger, Nina Manolson of Healthy Yummy Kids. She is a certified holistic health coach who believes and educates women and families how to live and eat well in a world that doesn’t. She has many tips and recipes on how to eat and live sugar free as well, so if you wish to continue your sugar free learning don’t miss her post next week!

Sugar Free Condiments

Posted on September 27, 2012 by Carmen

When we went sugar free at our house I began reading labels more diligently to ensure that we were not purchasing products with sugar in them. I believed that if we had to eliminate sugar for Matthew to have it really make a difference, we needed to do it across the board. Which meant everything, not only the obvious stuff like candy, cookies, cake, etc. but the hidden sugars as well. So in things like bread, ketchup, relish, mayonnaise, even table salt (yes it’s true), all contain sugar.

Some of these things I have been able to easily make myself. For instance, I bought a Cuisinart breadmaker and now make all our bread. Anything from whole wheat to cinnamon swirl, I have been able to find or adapt a recipe to make yummy fresh bread. And I love my breadmaker! In the past I avoided making bread because I always had trouble getting it to rise and ended up with a firm heavy loaf. With the breadmaker I simply put all the ingredients in, select the right loaf, size and crust and I walk away. In 3-4 hours I have fresh bread. That is my kind of breadmaking!

Condiments are one of those foods that we as a society use frequently that can be very high in sugar. Things like salad dressings, ketchup, barbeque sauce, and mayonnaise. Though I have found and tried some recipes in making my own, there are some products available to buy from the grocery shelf without sugar, that are excellent. Though I am very dedicated to meeting my family’s dietary needs, I do not want to spend my life in the kitchen! So when I find a product in the store that meets our requirements, it makes life a little easier.

These are the condiments that I have found, so far, that are sugar free and delicious.

Bodacious Tomato Ketchup – made by Honey Bunny, this organic tomato ketchup is sweetened with honey and is very good. I used to be a loyal Heinz ketchup user and found that other brands just did not measure up, but I find this one to be quite good.

There are also other brands of ketchup out there that sweeten it with agave and though I have not tried them myself, could be a good alternative.

Amazing Dad’s BBQ Sauce – also made by Honey Bunny this is a really good BBQ Sauce. The original flavour is the only one that is without sugar, sweetened with honey.

Vegenaise – made by Earth Island, this is a dairy free, as well as a sugar free option for mayonnaise. There is no sweetener in this product whatsoever.

Relish – I have yet to find a relish on the grocery shelf without sugar, so my only option at this point is to make my own. But I am sure there is one out there, so I will keep you posted!

Salt – I no longer buy regular table salt but have moved to buying Sea Salt. There are many brands out there to choose from, but I find Bob’s Red Mill Sea Salt to not only be a good brand but reasonably priced.

Condiments in general seem to have a lot of added sugar in them. Salad dressings are another condiment that often have added sugar. Though I have found some tasty salad dressing recipes I have yet to discover a product off the shelf without the added sugar.

In the meantime check out your local grocery store for some of these sugar free options, give them a try and decide for yourself!

PS If you have found any sugar free products such as salad dressings or other condiments I invite you to comment below and share your discoveries with us! It is always great to share resources.