How to Deal with a Child who is a Picky Eater


“The early years are when you give your child a foundation for establishing a proper diet. If kids learn about the importance of eating healthy early in their lives, they will not have to relearn as an adult.”
~Nicole Henderson

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.


How to Deal with a Child who is a Picky Eater

Do you have a picky child or a spouse that is a picky eater?  I deal with both a husband and a child that are picky eaters. It can be quite frustrating to prepare meals that everyone will eat. I’m also concerned as I’m sure you are too if these picky eaters are getting enough nutrients.  Here are 10 tips for handling your picky eater and keeping things calm at mealtime.

  1. Set a good example – If you eat a variety of healthy foods, eventually your child is likely to do the same. Even if you are the only person who likes a certain vegetable, keep serving it along with some other choices.  It may take 8-10 times before a child will actually like a new food.
  2. Hide the veggies – It’s easy to chop up some vegetables like green pepper, broccoli, carrots and zucchini and add it to sauces, soups and casseroles. I also like buying pasta that is made out of veggies. I really feel like I’m fooling my picky eaters then.
  3. Don’t force feed – If your child isn’t hungry, don’t force them to eat a snack or meal. Also, don’t force your child to clean their plate.  This can actually set them up to overeat throughout their life.
  4. Serve small portions – to avoid overwhelming your child and this gives the child an opportunity to ask for more food.
  5. Dips – serve veggies with a favorite dip or sauce. You can even cut veggies into different shapes with cookie cutters to make things more interesting for younger children.
  6. Grocery store help – Ask your child to help you select different fruits and vegetables that they would like to try.  You may see them becoming less picky if they have a say in what makes its way to the table.
  7. Let your child help prepare the meal – just like helping to pick out a new food, helping to prepare it may make a picky eater more likely to actually try the food.
  8. Turn off electronic gadgets – Your child can focus on eating without the TV blaring in the background or playing on a phone or tablet during mealtimes.
  9. Don’t withhold dessert as a reward for finishing their meal – Withholding dessert sends the message that the dessert is the best food and might increase their desire for sweets. You might decide to select one or two nights a week as dessert nights.  You can also redefine dessert as fruit, yogurt or other healthy choices.
  10. You are not a short order cook­ – I really think this one of the most important tips.  I beg you to only prepare 1 meal.  If your child doesn’t eat it then they will survive not eating one meal or do what works in our house.  I let my kids prepare something that they want to eat. Most times this is a bowl of cereal, but my kids know that I am not cooking anything else. You eat what is on the table, fix yourself something or don’t eat. Encourage your child to stay at the table with the rest of the family even if they choose not to eat.

Although your child’s eating habits won’t change overnight, as long as you keep preparing healthy meals and set a good example all these small steps can help promote a lifetime of healthy eating.

Healthy Regards,

Does your pantry contain food that could be hurting you or your family’s health?Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

Workshops Led by Stacy Fehlinger

Beginning January 2017, I’ll be offering online workshops of L.E.A.N. Start and Prime-Time Health.  These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call.

**Book by December 31st for an introductory price of only $75!
Contact Stacy at for further information.**

Are you looking for ways to improve your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.

Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.

Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!

I would love to hear from you! Please let me know

How do you deal with picky eaters in your house?

Do you have any other suggestions to get your kids to eating a variety of healthy foods?

Send your comments to Stacy at
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Healthy 4 Life
Recipe of the Month: Picky Eaters

Mini Meat Loaf
This would be a perfect recipe to sneak in some veggies that your child may not typically eat!


Serves 4–6

  • 1/2 cup (3/4 oz/25 g) panko bread crumbs
  • 3/4 cup (6 fl oz/180 ml) whole milk
  • 3/4 lb (375 g) ground beef or turkey
  • 1/4 cup (2 oz/60 g) ketchup, homemade (below) or your favorite store-bought, plus more for serving
  • 2 tbsp grated Parmesan cheese
  • 1 tsp kosher salt
  • 1/2 tsp freshly ground pepper


  1. Preheat the oven to 375°F (190°C).
  2. Put 1/4 cup (1/3 oz/10 g) of the bread crumbs in a large bowl. Add the milk and let soak until the crumbs have absorbed the milk completely, about 3 minutes. Add the beef, the remaining 1/4 cup bread crumbs, the ketchup, Parmesan, salt and pepper. Using your hands or a rubber spatula, mix gently just until well combined. Do not overmix or the meat loaves will be tough.
  3. Line the baking sheet with parchment paper. Form the beef mixture into 12 mini loaves each about 3 inches (8 cm) long, 2 inches (5 cm) wide and 11/4 inches (3 cm) high and arrange on the prepared pan 1–2 inches (2.5–5 cm) apart. Or, you can divide the meat mixture into 4–6 equal portions, and pack each portion into a nonstick mini loaf pan.
  4. If baking freestanding loaves, bake until the bottoms are browned, 20–25 minutes. If using loaf pans, bake until a meat thermometer registers 160°F (71°C) inserted in the center of the loaf, about 25 minutes. Unmold the loaves, if necessary, and serve. Pass additional ketchup at the table.

Homemade Ketchup


Makes 3 1/2 cups (28 oz/875 g)

  • 2 tbsp vegetable oil
  • 1 yellow onion, finely chopped
  • 1 can (28 oz/875 g) plum tomatoes, preferably San Marzano, with their juices
  • 1 tbsp tomato paste
  • 1 cup (7 oz/220 g) firmly packed golden brown sugar
  • 1/2 cup (4 fl oz/125 ml) cider vinegar
  • 1/2 tsp kosher salt


  1. Heat the oil in a heavy-bottomed saucepan over medium heat. Add the onion and cook until softened, about 
  2. 5 minutes. Add the tomatoes and their juices and crush with a fork to release the flavor. Add the tomato paste, brown sugar, vinegar and salt and stir to mix well. 
  3. Bring to a boil, then reduce the heat to maintain a very low simmer. Simmer uncovered, stirring occasionally, until very thick, about 1 hour. Stir more often at the end of cooking to prevent scorching. 
  4. Let cool slightly, then transfer the ketchup to a blender or food processor and process until smooth. Cover and refrigerate until well chilled and the flavors have developed, about 2 hours, before using. The ketchup will keep, tightly covered in the refrigerator, for up to 3 weeks.


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15 Brain-Boosting Foods


To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.  

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.


15 Brain-Boosting Foods

Do you know someone who has or is suffering from dementia or Alzheimer’s? Alzheimer’s disease is the most common form of dementia and the sixth-leading cause of death in the United States. Researchers are trying to figure out exactly what causes the disease, but they have found that certain foods affect the progression and onset of the disease if you happen to carry the gene for Alzheimer’s.

Nutrition seems to play the most importance in fighting this disease because fewer than 5% of cases are directly caused by genetics.

Scientists have found that the brains of Alzheimer’s patients contain abnormal deposits of proteins, called amyloid plaques and tangles. The plaques build up around the brain’s nerve cells while tangles form inside the cells, leading to blocked communication between brain cells and, eventually, cell death.

Determining what causes this buildup of plaques and tangles is the key to finding a treatment. Two factors that appear to play a role are oxidative damage by free radicals and inflammation. Both of these symptoms are associated with the natural aging process, but they’re also impacted by lifestyle.

There’s a strong connection between Alzheimer’s and diabetes. Studies have shown that people who have type 2 diabetes may be twice as likely to develop Alzheimer’s potentially due to insulin resistance. Some scientists even refer to Alzheimer’s as type 3 diabetes.  According to experts at the Harvard T.H. Chan School of Public Health, type 2 diabetes is almost always preventable through exercise and diet.

Researchers at Rush University Medical Center developed a diet that helped lower the risk of Alzheimer’s by as much as 53% in study participants who followed it rigorously, and by as much as 35% in moderate followers. Focus on eating the following 15 brain-boosting foods to lessen you and your family’s chance of developing dementia or Alzheimer’s:

  1. Fish Eating fish like tuna and salmon have been shown to slow decline in those with the Alzheimer’s gene thanks to the high content of omega-3 DHA fatty acid, which reduces oxidative stress and slows plaque buildup. Suggested Intake: At least 1 (4-6 oz. serving) per week.
  2. Blueberries Due to the high antioxidant levels of blueberries they top the berry list and appear to help protect sensitive brain cells from harmful free radicals. Suggested Intake: Include with 4 or more meals a week.
  3. Nuts Walnuts top the list for brain health because they contain omega 3’s and they also contain vitamin E and other antioxidants. Suggested Intake: 1 ounce at least 5 days a week
  4. Beans Since beans contain B vitamins and phytochemicals as well as a good supply of glucose which is the brain’s top fuel source, they are natural brain boosters. Suggested Intake: Include with 4 or more meals a week.
  5. Dark Leafy Greens Greens are packed with folate and phytochemicals, both of which have been linked to a lower risk of mental decline. Leafy greens may be one of the best ways to maintain proper brain function to slow dementia development. Suggested Intake: At least 6 cups weekly
  6. Extra-Virgin Olive Oil The oil contains oleocanthal, which boosts production of key enzymes that help break down the plaques associated with Alzheimer’s. Suggested Intake: Use often
  7. Wine Several studies link moderate alcohol intake with improved memory and possibly even lower Alzheimer’s risk. Red wine may offer even more brain benefits due to resveratrol, a compound in red grapes that may help reduce amyloid buildup in the brain. For kids, eating red grapes will have the same healthy benefit for their growing brains. Suggested Intake: No more than 1 glass a day
  8. Green Tea This tea is antioxidant-rich and appears to be one of the best ways to keep the brain hydrated due to compounds called catechins. These catechins appear to be some of the most effective antioxidants in preventing free radical damage. Suggested Intake: Drink regularly
  9. Coffee Harvard researchers found that people who drink 3 to 5 cups of coffee (caffeinated or decaf) a day may have a lower risk of developing neurological diseases and type 2 diabetes. Coffee contains a compound called chloragenic acid that acts as an anti-inflammatory and decreases cells insulin resistance. Caffeine also blocks adenosine, a chemical that inhibits the activity of nerve cells. Suggested Intake: Less than 4 cups a day
  10. Dark Chocolate This is my favorite type of chocolate! The flavonoids help create neurons and have been shown to improve cognitive function. Chocolate also encourages the release of endorphins, which elevate your mood. The best dark chocolate contains at least 60% cacao or higher. Suggested Intake: Enjoy a 1-ounce treat occasionally
  11. Fermented Foods Scientists are still studying the exact impact that our gut microbes have on the brain, but they recommend eating more probiotics, prebiotics, and fermented foods, such as yogurt, kimchi, kombucha, miso and sauerkraut. Fermented foods also contain high concentrations of vitamin K, which may be a factor in slowing the development of Alzheimer’s because of its key role in the synthesis of important lipids. Suggested Intake: Eat several times a week
  12. Turmeric In a 2012 Ohio State University study, curcumin, a compound found in turmeric, reduced amyloid accumulation in the brains of middle-aged subjects. Residents of India who use turmeric in several dishes, have low rates of Alzheimer’s a statistic that some associate with the region’s high levels of turmeric intake. Suggested Intake: Incorporate 1 or 2 turmeric dishes (such as curry) a week
  13. Foods Rich in B Vitamins Low levels of folate and B12 are associated with increased risk for Alzheimer’s and dementia.  Foods high in B vitamins include greens, whole grains, and lean protein, including shellfish.  Suggested Intake: These foods should be diet staples
  14. Eggs They are high in vitamin D and choline, two nutrients key for brain health. Many Americans do not obtain enough Vitamin D and a recent study found that older adults who were moderately deficient in vitamin D had a 53% increased risk of developing Alzheimer’s. Choline helps stimulate neurotransmitters and regulate metabolism. Suggested Intake: Up to 1 a day for healthy adults and up to 3 a week for those with heart disease or diabetes.
  15. Coconut Oil This plant oil is rich in medium-chain triglycerides a type of fat that may boost ketone levels. One theory is that ketones may be a substitute energy source for glucose when brain cells become insulin resistant due to Alzheimer’s. Suggested Intake: Coconut oil is predominately saturated fat, however; several clinical trials looking at potential effects on dementia and Alzheimer’s are currently being conducted. For now, enjoy substituting coconut oil in baked goods for butter. I also recommend using a tablespoon of coconut oil to make stove pop popcorn. 

Try to incorporate many of these foods in your diet to prolong your brain health. Your children will benefit as well if they are eating these foods in their diet.  Dementia and Alzheimer’s doesn’t just appear one day, but appears to be caused by a lifetime of not eating the proper foods. Perhaps, in the future, dementia won’t be the 6th leading cause of death if the majority of people can eat more healthful throughout their life.

Happy eating!
Healthy Regards,

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

I would love to hear from you! Please let me know

How many of the brain-boosting foods listed in the blog do you eat on a regular basis?

Are there any you would like to add to your diet?

Send your comments to Stacy at
post on Facebook:

Healthy 4 Life
Brain Boosting Dinner Recipe
Slow Cooker Coconut Cashew Chicken

Try this healthy, delicious, easy-to-make dish with seriously brain-boosting ingredients!

And for 49 other brain-boosting meal ideas, go to:


  • 1.5lb boneless chicken breasts
  • 1 Large onion (diced)
  • 14oz light coconut milk (canned, unsweetened)
  • 3/4 cups raw unsalted cashews
  • 2 tablespoons tomato paste
  • 1 tablespoon minced garlic
  • 2 teaspoons low sodium soy sauce
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon turmeric
  • 1/2 teaspoon worcestershire sauce
  • tabasco (to taste)


  • 1 teaspoon fish sauce


  1. Cut the chicken into small pieces and place the onions & chicken in the slow cooker. Season well with salt & pepper.
  2. Add the remaining ingredients to a blender and blend until smooth. Pour over the chicken in the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
  3. Serve over your favorite grain and garnish with toasted cashews & coconut.

Is Your Child Consuming Too Much Salt?


Animals’ taste systems are specialized for the niche they occupy in the environment. That includes us. As hunters and foragers of the dry savannah, our earliest forebears evolved a taste for important but scarce nutrients: salt and high-energy fats and sugars. That, in a nutshell, explains the widespread popularity of junk food.   — Mary Roach

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.


Is Your Child Consuming Too Much Salt?

You may not be worried about how much salt your child is consuming, but a child can be diagnosed with high blood pressure just as us adults.  In fact, one in nine children has already been diagnosed with high blood pressure.  I don’t know about you, but I think that is a pretty scary statistic and we as parents should be concerned with how much salt our kids are consuming on a daily basis.

Recommended Daily Sodium Intake
The recommended daily limit for sodium ranges from 1,900 milligrams a day for younger kids and up to 2,300 a day for older kids and adults. A 2012 study conducted by National Health and Nutrition found that the average sodium intake for kids 6-10 years old is 3,051 milligrams daily, 3,117 for children aged 11-13 years and 3,565 for children aged 14-18 years.  Given those numbers, it is no wonder why our children are suffering from high blood pressure at younger ages.

Top 10 Sodium Sources

  1. Pizza
  2. Mexican-mixed dishes
  3. Sandwiches
  4. Breads and rolls
  5. Cold cuts and cured meats
  6. Soups
  7. Savory snacks
  8. Cheese
  9. Plain milk
  10. Poultry

Out of this list the only source of naturally occurring salt is found in the plain milk.  All of the other sodium sources listed are added during the processing of the food. You wouldn’t typically think of a slice of bread as being a salty food, but some varieties of bread can vary from 80 to 230 milligrams of sodium per slice.  Two slices of bread and some salty cold cuts make quite the salty sandwich. Add chips to this meal and you or your child is well on their way to exceeding the daily recommended salt intake.

What Can Parents Do to Limit Your Child’s Sodium Intake?

  1. I’m going to sound like a broken record on this with several of my blogs, but No. 1 thing you can do is READ THE NUTRITION LABELS AT THE GROCERY STORE. If a particular processed food has high sodium content, just don’t buy it and look for a better alternative.
  2. Choose packaged foods labeled “low sodium, or “no salt added” when possible.
  3. Purchase fresh, frozen or canned fruits and vegetables with no salt or sauce added.
  4. When buying prepared meals, look for those with less than 600 milligrams of sodium per meal.  This is the amount the FDA recommends for a “healthy” prepared item.
  5. When cooking your meal at home, use salt-free spices such as Mrs. Dash instead of adding salt.
  6. Prepare healthy meals and snacks in advance by chopping and pre-portioning fruits and vegetables to eat during the week and prepare your own dressings, marinades and sauces from scratch. This is a huge sodium saver and it also doesn’t take that much time to make your own.
  7. Encourage your kids to eat healthful, lower sodium foods by letting them help you freeze fresh fruit for popsicles, creating a low-fat nonfat yogurt and herb dip for vegetables or make a trail mix using unsalted nuts, dried fruit and whole grain cereal.
  8. When you are eating out, ask for the nutrition information before you order, then select a lower sodium meal. You can also split a meal with your child to save not only half the sodium, but fat and calories as well.
  9. Try to keep takeout and fast food to an occasional treat.

The suggestions in this article are simple ways to reduce your child’s and your sodium intake for that matter.  As with everything moderation is key.

Healthy Regards,


Source: What We Eat in America, National Health and Nutrition Examination Survey, 2011-2012.

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or
I would love to hear from you! Please let me know

Are you concerned with the amount of salt your family consumes?

Do you have any other suggestions for cutting the salt in your families diet?

Send your comments to Stacy at
post on Facebook:






 Healthy 4 Life
Healthy Condiment of the Month
Buttermilk Ranch Dressing

This homemade ranch dressing has half the amount of sodium (and calories for that matter) than the typical store brought popular brand!


1/2 cup buttermilk
1/4 cup reduced-fat mayonnaise
2 tablespoons champagne vinegar or white-wine vinegar
1/2 teaspoon granulated garlic
1/2 teaspoon salt
1/2 teaspoon pepper
1/3 cup chopped fresh herbs, such as chives, tarragon, basil or dill


Whisk buttermilk, mayonnaise, champagne (or white-wine) vinegar, garlic, salt and pepper in a small bowl until smooth. Stir in herbs

16 servings
Ready In 5 minutes

The Science of Sugar: Is Your Child (or You) Addicted to Sugar?


“Some candy bars had more protein than many cereals. [Jean] Mayer dubbed them “sugar-coated vitamin pills” and wrote, “I contend that these cereals containing over 50% sugar should be labeled imitation cereal or cereal confections, and they should be sold in the candy section rather than in the cereal section.” 
― Michael Moss, “Salt Sugar Fat: How the Food Giants Hooked Us

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.


The Science of Sugar:
Is Your Child (or You) Addicted to Sugar?

Does your child or you constantly crave sweets? With Halloween right around the corner are your kids super excited to go trick-or-treating to receive a bagful of chocolate bars and candy? I can say that my kids are most definitely sugar addicts.  I have quite a few sweet teeth myself and watching sugar is not always easy because it is hiding in many products.

Let me start off by saying that sugar in itself is not “bad” and our bodies need sugar (glucose) to function properly. The problem we have is the QUANTITY of sugar that the majority of us consume on a daily basis.

First, let’s discuss some different types of sugar:
Sucrose – common table sugar
Sugar cane – tropical grass, sustainable crop pure sugar cane is non-GMO
Sugar beetsunderground root planted every year.  These plants are GMO.
Glucose – found in plants and the human body and is used immediately for energy.
Fructosenatural in fruits, vegetables and nectars – can also be manufactured. This type of sugar is metabolized in the liver.
Dextrose –crystalline glucose from starch – majority began as corn starch.
High Fructose Corn Syrup – metabolized only through the liver and this type of sugar is not the preferred energy source for muscles or brains.  This type of sugar does not stimulate the hormone leptin- the hormone responsible for filling full.  Chronically high levels of high fructose corn syrup react as a fat in the body more so than any other carbohydrate.
Sugar Alcohols – neither sugar nor alcohol and are mostly manufactured from corn. Typically, sugar alcohols are used in sugar free food, since it has little to no calories.  As it doesn’t promote tooth decay this type of sugar is found in gum. It can cause bloating, gas or diarrhea.
Artificial Sweeteners – these include aspartame, acesulfame K, saccharin, and sucralose. Artificial sweeteners are chemicals created by food manufacturers.  These vary from being 200 times to 600 times sweeter than actual sugar. Artificial sweeteners have been linked to a 47% increase in BMI per a European Clinical Nutrition Study in 2007 because it is believed that using artificial sweeteners cause us to consume more calories by increasing our need for sweets.

Is Sugar Actually Addicting?
Yes, it can be addicting. In fact, best-selling author Dr. Mark Hyman calls sugar a recreational drug.  Sugars in processed foods stimulate your brain similarly to the effects of drugs. Food cravings stimulate certain brain neurotransmitters like dopamine and serotonin.  Dopamine enhances pleasure and well-being while serotonin increases feelings of comfort, relaxation and security. Ultra-processed sugar that has been stripped of its fiber, phytonutrients and minerals can actually change the neurochemistry of the pleasure center in the human brain. Intake of large amounts of this processed sugar on a regular basis and you can consider yourself a sugar addict.

What Amount of Sugar Does our Bodies Actually Need?
Our bodies only need 2 teaspoons of sugar daily. The majority of the sugar ingested should come from natural sugars found in fruits and vegetables. Eating smaller portions throughout the day also helps stabilize your blood sugar level.

Sugar Related Diseases
The following diseases have been linked to over-consumption of sugar:

  • Obesity
  • Cancer
  • High blood pressure
  • High cholesterol
  • Liver disease
  • Diabetes
  • Heart Disease

Sugar’s Effect on the Immune System
Are you aware that excess sugar can impair your immune system? After eating a high sugar meal or snack our white blood count is impaired for 5 hours.  Also, our antibody production is reduced, it interferes with transporting Vitamin C throughout our bodies, and there are mineral imbalances. Some people can experience allergic reactions that they believe are more of a seasonal allergy. Sugar also neutralizes our essential fatty acids and fructose produces yeast which can raise our triglycerides.

Suggestions for Kicking the Sugar Habit
Re-train your taste buds and cut out one sweet food per week. Most importantly, just take baby steps to reduce your sugar intake. Small changes are more sustainable over the long run.

  • Choose a good for you sweet such as a piece of fruit.
  • Eat more fruits and vegetables.
  • Drink extra water.
  • READ LABELS – very important since there are so many types of sugar – need to look at the ingredients of processed foods to determine the amount of added sugar in the product.
  • Just don’t buy high sugar foods – leave those donuts, high sugar cereal and snack cakes on the shelf at the grocery store.
  • Replace white flour with whole wheat flour or almond flour.
  • Eat more protein.
  • Eat more high fiber foods.
  • Get outside and exercise – 30 minutes per day 5 times per week.
  • Skip artificial sweeteners since they may make you crave more sugar.
  • Limit natural sugars too – 100 daily calories for women, 150 daily calories for men and 130 daily calories for children.
  • Experiment with spices – coriander, cinnamon, nutmeg, ginger and cardamom are sweet tasting spices.
  • And the most important advice – JUST EAT REAL FOOD! Real food is naturally low in sugar and high in fiber.

Of course, we will all have a sugary treat from time to time. I’m sure I’ll be sneaking some of my favorite candy bars out of my kids Halloween trick-or-treat bags, but what’s important to remember is not to eat the entire bag of candy and practice moderation. Also, add some protein to your sweet treat and it will help your blood sugar not spike quite as badly.

Have a safe, happy and healthy Halloween!


Does your pantry contain food that could be hurting you or your family’s health?Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

I would love to hear from you! Please let me know

Do you have any other suggestions for dealing with your kids love of sweets?

I would love to hear your suggestions!

Send your comments to Stacy at
post on Facebook:

 Healthy 4 Life Kid-Friendly Snack of the Month
Witches’ Broom Snack

These witches’ brooms are ‘sweeping’ the nation!  Not really, but they should be.  Crunchy veggies combined with smooth, salty cheese?  Wowsa. What better snack to combat all of the sugary sweet candy your kids are likely to be bombarded with this Halloween.  These crunchy brooms can be whipped up in a matter of minutes and your kids will be munching away.


Cheese sticks (white and yellow)


Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Begin by cutting your cheese sticks in half.



Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Make the broom by cutting small slits in the bottom part of the cheese.



Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Take the tip of the knife and round out a small hole so that you can insert the carrot or celery.



Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Put the celery or carrot stick in the cheese.



Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!

And Abracadabra!  A witch broom!

Your kids will think you are the most fun parent ever!

Are You Dealing with Your Child’s ADHD (Attention Deficit Hyperactivity Disorder) or NDD (Nutrition Deficit Disorder)?


“Let food be thy medicine and medicine be thy food”

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Are You Dealing with Your Child’s ADHD
(Attention Deficit Hyperactivity Disorder)
 NDD (Nutrition Deficit Disorder)?

You probably know a child or maybe even your own child that has been diagnosed with ADHD.  In fact, ADHD is the most commonly diagnosed condition by Pediatricians in the U.S. 5.4 million school aged children have been diagnosed with ADHD and out of those diagnosed 66% take medication to control the condition.

However, a child’s nutrition can play a major role in ADHD.  Your child may actually be suffering from NDD instead of ADHD. The symptoms of both conditions are really similar. If you think your child may suffer or has been diagnosed with either ADHD or NDD it’s very important for parents to really look at what the child is eating.  NDD does not mean that a child is malnourished. Instead, it means that the child is not eating the right types of food and probably is eating a diet high in processed foods.

Treating ADHD with Nutrition
First, I am not advocating if your child is currently taking medication for ADHD that you either reduce the amount or stop giving it to your child.  You should never stop taking a medication or change the dosage without first discussing it with your Pediatrician.  I am asking you to observe and, if necessary, make some nutritional changes in your child’s diet to determine if changes in their diet and lifestyle affect their symptoms.  Complete the following steps to determine if certain foods or food additives are contributing to your child’s symptoms.

  • Keep a food diary for one month to rule out food allergies. Common food allergies include dairy, tree nuts and gluten.
  • Avoid artificial sweeteners, colors, MSG and preservatives. Read the labels on food in your pantry fridge and freezer and keep a list of all items you have that contain one of these ingredients. Note how often your child eats one of these additives on your food diary.
  • Note in your food diary how much and what type of sugar your child eats. Excess sugar can greatly affect mood and behavior.

Additives and the Growing Child’s Brain
A child’s brain is 4 times more vulnerable to the effects of food additives. The blood/brain barrier is not fully developed and children are most affected by food additives from birth to 10 years of age.  Our brains are 60% fat and pollutants and food additives are stored mostly in fat tissue. MSG and aspartame cross the blood/brain barrier.

Treating ADHD with the Right Food Diet
Children diagnosed with ADHD or NDD should eat a real food diet which includes a variety of nutrient dense foods. This includes lean protein, complex carbohydrates and the right fats (polyunsaturated and monosaturated fats found in olive oil, avocados, nuts, seeds and nut butters).  Children with ADHD must eat right to optimize the brain’s performance. Every day should include a high protein breakfast and grazing on small meals throughout the day.  Good nutrition enhances every ADHD treatment intervention. No ADHD treatment can overcome eating junk food.

Supplements and Minerals Important for Children Diagnosed with ADHD

  • Omega 3’s – 2 6 oz. portions of seafood, especially salmon, per week gives a growing child the right amount of Omega 3’s.  If your child does not like fish, there are several children’s Omega 3 supplements on the market. Be sure to read the labels to avoid food additives. Many children’s supplements contain food dyes and other additives.
  • Zinc – regulates dopamine and serotonin levels.  These levels may be low in children with ADHD.
  • Iron- increases production of dopamine
  • Magnesium – relaxes the mind and calms the nervous system

Pills & Skills – Other Ways to Treat ADHD
Again, I will emphasize that you should never reduce or stop taking any medication prescribed by your Pediatrician. Below are some other suggestions for dealing with ADHD:

  • Behavior modification therapy
  • Exercise – this boots the brains neurotransmitter levels which affects focus and attention, exercise also increases blood flow to the brain and increases the nerve growth factor; more activity = more receptors and less activity = less receptors
  • Sleep – kids need plenty of sleep and many children with ADHD have a hard time getting to sleep at night and staying asleep; it’s very important to maintain a set sleep schedule so that the child receives the proper amount of sleep for their age

If you are dealing with a child that has already been diagnosed with ADHD or you think that your child may suffer from the condition, I hope you find this information helpful. I would love to hear from you if you have tried any of the other alternative treatments and if improving their diet decreased their ADHD symptoms.

Healthy Regards,


I have a challenge for each of you

Look through your pantry and write down at least 10 items that do not contain artificial colors, MSG, high fructose corn syrup, or preservatives.

Did the amount of items in your pantry containing these additives surprise you?

Are you considering making healthier choices the next time you go grocery shopping?

If you need help cleaning up the food in your pantry, please contact me to schedule your healthy pantry makeover.

Send your comments to Stacy at
post on Facebook: Facebook/StacyFehlinger

 Healthy 4 Life
Kid-Friendly Snack of the Month
Fruit ShakeHere is a snack that is a great healthy snack for kids suffering from ADHD!
1 cup(s)  Greek yogurt, plain
6 medium strawberries
1 cup(s) pineapple, crushed (light syrup)
1 medium banana(s)
1 teaspoon vanilla extract
4 ice cubesPreparation
1. Place all ingredients in a blender and puree until smooth.
2. Serve in a frosted glass.
Events & Workshops Around Town
that may be of interest to you…

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Protein: Why It’s Important for Kids


“Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.”
― Elsa Schiaparelli

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Why It’s Important for Kids

Protein is very important for growing bodies.  As you are probably aware, every cell in our bodies contains some amount of protein. Also, proteins are the building blocks that make up our bodies. Protein is also important for the following reasons:

  • Protein helps control blood sugar.
  • Protein creates a full and satisfied feeling.
  • The eating and digestion of protein burns calories.

How much protein does our child need everyday?
The answer is that growing children should eat approximately 1 gram of protein per pound of body weight and adults should eat about ½ gram of protein per pound of body weight per day.  You might think this sounds like a lot of protein for your child to consume everyday, but it’s actually pretty easy for the typical American child to get enough protein they need on a daily basis.  The best way to insure they are getting the proper amount of protein is to include protein in every meal and snack.  Also, incorporate a variety of proteins in your meals like nuts, seeds, and beans.
The following are examples of the best and healthiest proteins:

  • Seafood and poultry
  • Egg whites
  • Nuts – a one ounce serving of almonds has 6 grams of protein

It is important when it comes to our children to make sure the protein that they are eating comes from healthy sources such as those listed above.  Although your typical fast food hamburger or chicken nuggets also provides protein, it contains other ingredients such as trans fats, so try to avoid fast food as much as possible.

One last bit of information I’ll share about protein is that it also helps with your child’s behavior and mood. I’ve seen firsthand with my own daughter how including protein with a sugary treat helps her overall behavior and mood. Having sugar without some protein, let’s just say, is not a pretty site in our house.

Happy Eating!


I’m curious! Please let me know…

What are your families favorite protein packed meals?  

Send your comments to Stacy at


post on Facebook:

 Healthy 4 Life
Kid-Friendly Healthy Recipe of the Month
One-Pot Cheesy Pasta Bake

This is a great kid-friendly meal that has a total of 31 grams of protein per serving!  If you make this for your family and the kids love it, please let me know!

1 tablespoon olive oil
1 cup chopped onion
8 ounces 90% lean ground beef
3/4 teaspoon dried oregano
1 1/4 cups unsalted chicken stock
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/2 cups unsalted crushed tomatoes or tomato sauce
8 ounces uncooked whole-grain penne pasta
5 ounces fresh baby spinach
4 ounces preshredded part-skim mozzarella cheese (about 1 cup)


1. Preheat broiler to high. Heat oil in a large ovenproof skillet over medium-high. Add onion; sauté 2 minutes. Add beef and oregano; cook 3 minutes, stirring to crumble.
2. Add stock, salt, pepper, tomatoes, and pasta; bring to a boil. Cover, reduce heat, and simmer 12 to 13 minutes or until pasta is done. Stir in spinach.
3. Sprinkle cheese over pasta mixture. Place pan in oven; broil 2 minutes or until cheese melts and begins to brown.

Serves 4 (serving size: about 1 1/2 cups)

The Play 60 Challenge


“Children are like sponges and all they really want to do is latch on to someone that inspires them to learn.”
― Gwen Ro

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

The Play 60 Challenge

Are your kids’ couch potatoes that love their TV and video games? Just as with adults, children need exercise too and for the greatest health benefits they should be active for 60 minutes on most days.  There are several benefits for active kids:

  1. It makes their muscles and bones strong;
  2. It releases those feel good hormones and makes them happy;
  3. It helps them sleep better; and
  4. It boosts their immune system so they are sick less often.

Not all kids like playing team sports, but if they do this is an excellent way to keep them active and to meet all of their activity needs weekly!

Some other suggestions for keeping the kids active include the following:

  • Go for  a family walk after dinner
  • Encourage your children to play tag, kickball or other outdoor activities
  • Have a family rule that play time equals screen time
  • Have a family pedometer challenge – each family member competes daily for the most steps and the person with the most steps each week wins a prize. Keep it active by having the prize as skating, bowling, or playing mini-golf on the weekend

If you are trying to get your kids to be more active, it’s best to tell them they are “playing” instead of exercising. Who doesn’t love to play? There are some organizations that have great references and other suggestions for keeping your kids active.  The First Lady’s Let’s Move! Campaign is one such resource.  Visit the website at www.letsmovegov/get-active. Another helpful website is;  This is the NFL’s campaign to get kids active for 60 minutes a day.

As a final note, just as with adults and exercise even small increments add up to the daily recommend fitness requirement. If your child plays tag for 20 minutes, walks with the family after dinner for 20 minutes, and gets another 20 minutes riding their bike before getting ready for bed that’s still a total of 60 minutes of activity.  It will have the same health benefits as getting their 60 minutes of play time all at once.

Happy playing!



I’m curious! Please let me know…

What are some other activities your family does to keep the kids active? 

Send your comments to Stacy at
post on Facebook at
at Facebook/StacyFehlinger

 Healthy 4 Life
After-School Snack Recipe
Baked Mozzarella Bites
Serve this quick after-school snack to your kids as an alternative to traditional fried cheesesticks.


  • 1/3 cup panko (Japanese breadcrumbs)
  • 3 (1-ounce) sticks part-skim mozzarella string cheese
  • 3 tablespoons egg substitute
  • Cooking spray
  • 1/4 cup lower-sodium marinara sauce (such as McCutcheon’s)


1. Preheat oven to 425°.
2. Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
3. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
4. Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.

4 servings (serving size: 3 mozzarella bites and 1 TBSP sauce) | Total time: 18 Minutes

Is Your Child’s Cardiovascular Health at Risk?


“Eating habits are learned behaviors; they’re not intuitive. So what your children learn to eat at home early in life sticks with them well into adulthood.”
~Ann Cooper and Lisa M. Holmes

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Is Your Child’s Cardiovascular Health at Risk?

I recently heard an alarming report while watching Good Morning America stating that our youth is at risk of cardiovascular disease. An article published in the American Heart Association journal Circulation states that about 91% of American children have poor diets.  Dr. Julia Steinberger states, “Instead of taking a wait-and-see approach by treating disease later in adulthood, we should help children maintain the standards of ideal cardiovascular health that most children are born with.”

Data from a 2007-2008 National Health and Nutrition Examination survey found that children in the U.S. were not meeting most of the American Heart Association’s definition of ideal cardiovascular health. Dr. Steinberger further states, “A primary reason for so few children having ideal cardiovascular health is poor nutrition – children are eating high-calorie, low-nutrition foods and not eating enough healthy foods, such as fruits, vegetables, whole grains, fish and other foods strongly associated with good heart health and a healthy body weight.”

The study also found that children ages 2 to 19 get the bulk of their daily calories from simple carbohydrates such as sugary desserts and beverages. Physical activity was also not enough to protect their hearts. Among children ages 6 to 11, half of the boys and just over a third of the girls were active for the recommended 60 minutes or more per day.  Children 16-19 years of age, the percentage meeting the recommended amount of physical activity decreased even further to 10% in boys and 5% in girls.

With all of these grim statistics, there is a light at the end of the tunnel as there are several things we can do as parents to make sure our children remain at a healthy weight to lessen the risk of cardiovascular disease in our children’s future.  I list a few ideas below:

1. Know your child’s Body Mass Index (BMI) number.
You only need your child’s age, gender, height and weight.

  • For children and teens ages 2 to 19 visit the CDC’s BMI calculator  at
  • Take notice if your child scores in the 85th percentile as he or she is likely overweight. If the BMI is above the 95th percentile, he or she may be considered obese. The next step would be to talk to your family doctor for weight reduction recommendations.

2. Purchase healthy foods.

  • Keep healthy fruits and veggies close for children to grab for a snack and prepare meals that include plenty of vegetables, fruits, whole grains, lean protein and low-fat dairy.
  • Leave the junk food at the supermarket.  It won’t be sitting in your pantry to temp the kids if it never makes it to your pantry. This may be a hard one if you as the parent love junk food too.  My kids know there are certain things I don’t buy at the store and they eat it only as a treat when we are on vacation.  It doesn’t make me very popular with them, but I’m sure one day when they are grown they will understand and thank me.
  • Studies show that families that eat meals together stay lean together.  Include your kids in the decision making for meals and try to eat a few meals together as a family every week.
  • Another way to help the kids stay lean and yourself for that matter is to watch portion size. Remember that an adults stomach and child’s stomach is only as big as their fist. Another portion control tip is to eat on smaller plates.

3. Keep the kids (and yourself) active.

  • Ensure that your kids get the recommend 60 minutes of daily moderate-intensity physical activity by encouraging a daily routine.  Go for a brisk walk after dinner or play outdoor games together.
  • Enroll the kids in a sport they enjoy.  Between practice and game day they should be getting plenty of exercise.

If you are concerned about your child’s weight, I’m a big fan of making small lifestyle changes and not calling any weight loss attempt a diet.  The goal should not be to restrict certain foods until optimal weight is achieved, but to limit the types of food that caused the weight problem in the first place. Limiting junk food should become a way of life and not something that is only done until the goal weight is achieved.

I hope you find this information helpful and I wish much health and happiness to your family!

In good health,




I’m curious! Please let me know…

What strategies does your family use to get the kids to eat healthy? 

Send your comments to Stacy at
or post on Facebook at Facebook/StacyFehlinger

Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice


  • 1 lb. boneless, skinless chicken breasts (at least 36 pieces), all visible fat discarded, cut into bite-size pieces
  • 2 Tbsp. low-sodium soy sauce
  • 20 oz. canned, unsweetened juice from pineapple chunks can
  • 2 clove fresh garlic, minced OR
  • 1 tsp. jarred, minced garlic

Chicken Kebabs

  • non-stick cooking spray
  • 36 pineapple chunks, packed in their own juice
  • 2 fresh, chopped bell peppers (chopped into 36 pieces)
  • 1 pint grape tomatoes or cherry tomatoes
  • 12-15 wooden skewers
  • 2 cup brown rice, cooked to package instructions OR
  • 2 8.8- oz. packaged, cooked brown rice


  1. In a plastic bag, add chicken chunks.
  2. Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.

Chicken Kebabs

  1. Preheat oven to 400° F. Take chicken out of marinade and place in a bowl.
  2. Spray a baking sheet with cooking spray. Have kids wash bell peppers and tomatoes before chopping peppers. For kid-friendly assembly, place the pineapple, chopped peppers, and tomatoes in 3 separate bowls.
  3. Let kids add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times, letting kids add everything but the raw chicken. Let kids add 1 more tomato to top. Repeat with the rest of skewers.
  4. After 12 skewers are made (and all the chicken has been used), have kids make their own skewers with any remaining pieces. Cook kabobs in oven until chicken is cooked, about 15 minutes. Serve with rice.

Additional Tips

Cooking Tips: Pineapples have an enzyme called bromelain that helps to make meat tender, making pineapple juice an excellent quick marinade.

Keep it Healthy: Skewering pieces of meat, vegetables, and fruit for dinner makes it fun for kids to eat, along with a having a meal with a quick cooking time.

Cooking Tips: Grape tomatoes are smaller than cherry tomatoes, so more will fit in a pint container. If using grape tomatoes, there will be enough tomatoes to add 4 grape tomatoes per skewer. If using cherry tomatoes, just stick with 2 per skewer.

Safety Tips: You can also cook these on the grill but first, you would need to soak the wooden skewers in cold water to prevent them from catching on fire.

Serves 4   |  306 Calories  |  342 mg Sodium  |  $3.09 Per Serving

Label Reading 101: How to Understand Food Labels


“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 
~Ann Wigmore

Label Reading 101:
How to Understand Food Labels

Do you routinely read nutrition labels when shopping for food?  If not, I would HIGHLY recommend that you start paying attention to what ingredients are in the foods you are purchasing for your family. Let’s face it we all buy a certain amount of processed convenience foods, but with all the food choices out there some processed foods are better for us than others. For the past 6 years, I have been reading labels and cleaning up my pantry. There are certain products that I no longer buy now that I have learned what ingredients to avoid.

Here are the five most important items to review when reading food labels:

  1. Note the serving size.
  2. Look at the fat and sugar content.  These numbers should be low.
  3. Look at the amount of fiber and protein.  These numbers should be high.
  4. Look at the daily percentage value which is based on a 2000 calorie diet. Your specific daily amount could be higher or lower based upon your daily caloric needs.
  5. Most important – READ THE LIST OF INGREDIENTS!

When reviewing nutrition labels, there are three ingredients to avoid 90% of junk in your diet.

  1. High Fructose Corn Syrup (HFCS): HFCS is the result of a chemical process that converts cornstarch into HFCS. This was developed during the 1970’s and has become the sweetener most food manufacturers use in their products because it is less expensive than sugar and has a longer shelf life.  A couple of problems with overconsuming HFCS is that it does not trigger the release of the hormone leptin, which is part of the body’s natural system that creates the feeling of fullness. Those consuming HFCS regularly are more likely to overeat.  HFCS is believed to increase blood fats more than the same amount of table sugar which causes a rise in bad cholesterol and has been linked to heart disease.

  2. Hydrogenated Oil a/k/a Trans-Fats: Trans-fats are created through a chemical process called hydrogenation when hydrogen gas is bubbled into vegetable oil. This is a process called partial hydrogenation. It chemically changes the fats. Food manufacturers and especially fast food restaurants love hydrogenated and partially-hydrogenated oils because the oil can withstand higher heat for deep-frying.  They also have a longer shelf life because trans-fats do not spoil as fast as non-hydrogenated oils. Some problems trans-fats can cause include raising cholesterol, increasing abdominal fat, and increasing many cancers, especially colon cancer. It is also believed to cause pre-existing heart disease in children as young as 10 years old.

  3. Food Additives/Colors: Food additives and colors are chemically created substances that are added to foods to enhance flavor or appearance. They are known as “excitotoxins” because they alter the chemistry of the brain.  They include artificial sweeteners such as aspartame, MSG, food colorings and preservatives. They have no nutritional value and have been linked to neurological diseases including Parkinson’s disease, seizures and Alzheimer’s disease. A child’s brain is four times more sensitive to excitotoxins.  These substances can also cause severe headaches and mood swings in both children and adults.

I hope this article is helpful when you are shopping for your family and trying to decipher the food nutrition labels. When in doubt about whether you should purchase a product, you can always use the 10 ingredient and under rule. Typically, the fewer amounts of ingredients the more healthy the product is for you and your family.

Happy Label Reading!


I’m curious! Please let me know…

How often you read labels?
Would you like help identifying items in your pantry, fridge and freezer that could be replaced by healthy substitutions?

Send your comments to Stacy at
or post on Facebook at Facebook/StacyFehlinger

zzzzz’s Healthy Ingredient Of the Month:

Have You Heard of this Superfood?

Moringa is a plant native to the Himalayan Mountains and parts of India and Africa. In fact, in 2008 the National Institute of Health called moringa the “plant of the year. A serving of dried moringa provides two times the amount of protein of yogurt, four times the amount of vitamin A as carrots, three times the amount of potassium as bananas, four times the amount of calcium as cows’ milk and seven times the amount of vitamin C as oranges.

Six proven benefits of moringa include the following:

  1. Provides antioxidants and anti-inflammatory compounds. Moringa leaves are high in several anti-aging compounds that lower the effects of oxidative stress and inflammation.
  2. Balances hormones naturally and slows the effects of aging.
  3. Helps digestive health.
  4. Balances blood sugar levels to naturally help fight diabetes.
  5. Protects and nourishes the skin.
  6. Helps stabilize mood and protect brain health.

This powerful superfood is one of several healthy ingredients found in the protein shake called Shakeology. To purchase this awesome shake, click on the following link:

Take Time for Yourself and Relax!


“The things that trouble our spirits are within us already. In meditation, we must face them, accept them, and set them aside one by one.” ~Cristopher L Bennett

Take Time for Yourself and Relax!

Ahh, it’s finally summer and many of us are getting some needed rest and relaxation by taking a vacation. I recently took a beach vacation and it gave me the idea to write this blog about relaxation and how important it is to de-stress.  I can honestly say that I felt more relaxed after this particular vacation than I had in a very long time.

However, it is really important to your overall health to keep stress at bay year round and not just on your annual vacation. It’s important to take time for yourself daily to help you relax and keep your stress level under control.

Did you know that chronic stress can age every body part?  If your body is exposed to constant high levels of cortisol, it can cause any of the conditions mentioned below:

  • Premature aging
  • Decreased insulin sensitivity, causing diabetes
  • Growth of cancer cells
  • Decreased growth hormone
  • Increased appetite
  • Increased fat storage, especially abdominal fat
  • Increased heartburn
  • Weakened muscles
  • Slow wound healing
  • Poor quality sleep
  • Erectile dysfunction
  • Destruction of brain cells, especially memory function

There are some very healthy ways to combat your stress level and keep your cortisol levels at a healthy level. Here are six simple techniques to help you combat stress:

  1. Practice stress busters. For example, redirect negative thoughts and surround yourself with upbeat, positive people.
  2. Cut down on caffeine. Caffeine raises stress hormone levels.
  3. Reduce unnecessary noise. Traffic sounds, train horns, and even loud music can increase cortisol levels.
  4. Get enough rest. Our cortisol levels typically fall to their lowest level around 6:00 p.m. which prepares the body for a relaxed state to fall to sleep. High levels of stress in the afternoon and evening can interfere with sleep. This causes us to spend less time in deep sleep which in turn makes us produce less growth hormone throwing the body out of endocrine balance. Try to relax in the late afternoon and evening to ensure a good night’s sleep.
  5. Enjoy a natural morning high. Cortisol is naturally high in the morning around 6:00 a.m. which helps us start each day with a burst of energy. This is a great time to exercise and burn some of that energy.
  6. Stay lean. The more fat cells you have the more cortisol they produce.  Excess stress produces fat, especially abdominal fat.

If you are wondering what I do to control my stress level, because let’s face it we all experience some level of stress, I take time for myself everyday.  Most days of the week my “me time” includes exercising. Listening to music has always been able to reduce  my stress level. I also like a bit of pampering, so  my monthly facial and pedicures I treat myself to from time to time are very relaxing.

One area of relaxation I have been trying to incorporate this year is meditation.  As a health coach, I am always reading articles related to health & wellness and over the past few years there has been much talk about the benefits of meditation. At the beginning of the year, I set a goal to incorporate mediation into every week and work up to a few minutes everyday. This is still a work in progress for me, but I can tell you that I do feel more relaxed on the days that I have taken the time to meditate for a few minutes.

I hope all of you find some relaxation this summer and find healthy ways to control your stress that work for you throughout the year.

In good health,

186e0e2a-40a3-436f-a325-a3a20087f876 We’d love to hear from you!
Please let us know…
How Do You Take Time For Yourself?

Send your comments to
Stacy at
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zzzzz’s Healthy Ingredient of the Month:

Ashwagandha is an adaptogenic herb popular in Ayuvedic healing. The herb is grown in mild climates and is native to India, northern Africa, and the Middle East. It is also grown in the United States. An adaptogen is a combination of amino acids, vitamins and herbs.  They help the body cope with external stresses such as toxins in the environment and internal stresses such as anxiety, depression and insomnia.

Ashwagandha belongs to the same family as the tomato. It is a plump shrub with oval leaves and yellow flowers and bears red fruit about the size of a raisin. Ashwagandha can help relieve symptoms of stress, fatigue, lack of energy and difficulty concentrating. In India, Ashwagandha is used to strengthen the immune system after illness. In over 200 studies, Ashwagandha has shown incredible results in lowering cortisol and balancing thyroid hormones. What product can you find this fantastic herb?  Shakeology contains Ashwagandha as one of its healthy adaptogens.