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Pick Just One and Do It… for your health


Pick just one of these five easy to do resolutions to improve your mental and physical health in 2011*:  
Drink more water (coffee and sodas don't count).  
2. 5 days on/2 days off (eat healthier foods for five days, enjoy treats on the weekend). 
3. Portion control (don't overload your plates- also a budget saver). 
4. Keep moving (get up and move around for a few minutes every hour). 
5. Sleep at least 7 hours a day (turn that tv off and go to bed).

Any one of these will have both a short and long term positive impact on the health of your family as well as you.  You 'll feel better and consequently so will they.  Do more than one if you want – may be easier to add another later in the year. 

Wishing you a Delicious Healthy Happy New Year!

… for the health of your family,
ellen and sally

* This is an abbreviated version of our 12/31/10 internet radio (podcast) show, Better Food Choices. To learn more, listen to it on iTunes.

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Radio: Pick 1 Easy Lifestyle Change for 2011!


2011! New Year's is here again. Another chance to start anew. How many New Year Resolutions have you made? How many have you kept? Join the club. However this year, we are proposing 5 Lifestyle changes and are inviting you to pick just one. None are hard to do. We chose easy ones. Each one has long term healthy results for your family and you. Tune in to find out which one will work best for your situation and start this year on the right foot. Dec. 31, Noon EST at www.BetterFoodChoicesRadio.com or go to iTunes.

… for the health of your family,
ellen and sally

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Feel Good Foods, don’t miss this radio show!

Want to know what Feel Good Foods you can enjoy during the holidays?  Eat them and be merry instead of having dragging energy and feeling bloated.  Tune in, www.BetterFoodChoicesRadio.com at Noon EST, Friday, 12/23/10 or listen on iTunes!  Wishing you a Delicious Healthy Happy New Year!

… for the health of your family,
ellen and sally

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Recipe: Ground Turkey Casserole by Diane

Comments:“My family loved this recipe! It was all gone the same evening-no leftovers! I loved being able to hide so many veggies in the dish without any complaints.” (Diane, mom of 2)   Thank you Healthy Recipe Mom!

Preheat:Oven to 350 degrees F
Equipment:11×7 baking dish, large bowl

Prep Time:10 minutes
Cook Time:40 minutes

Number of Servings:4 or more depending on ages

          3 cups cooked ground turkey (no antibiotics)
          2 cups frozen mixed veggies
          2 cups chopped broccoli (frozen or fresh)
          2 (10.75 ounce) cans organic cream of mushroom soup **
          1/2 cup chopped onion
          1/4 teaspoon garlic powder
          1/4 teaspoon celery seed
                    In a large bowl, combine all ingredients. Transfer to a greased 11×7 in baking dish. Bake uncovered at 350 degrees F for 30-35 minutes or until  
                    heated through.

1 cup shredded cheddar cheese
1 cup chopped Veggie Stix, Good Health Natural Foods
Sprinkle shredded cheese on top of casserole and add the chopped Veggie Stix on top. Place in oven and heat until cheese is melted.    
       Serve warm.

Options:** The Family Food Experts recommend Amy’s Organic Cream of Mushroom Soup.  If you choose another brand watch out for MSG, corn syrup, and artificial ingredients.

Grocery List

  • Ground turkey (no antibics)
  • Frozen mixed veggies
  • Broccoli (frozen or fresh)
  • 2 (10.75 ounce) cans Amy’s Organic Cream of Mushroom Soup **
  • Onion
  • Garlic powder
  • Celery seed
  • Shredded cheddar cheese (white)
  • Veggie Stix, Good Health Natural Foods

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Performance Food: GINGER fuels your blood, heart and more!

Ginger nutrients feed your brain, blood, heart, lungs, muscles, nerves and skin!  This root is best known for its anti-nausea properties and digestive remedies. Ginger is a powerful spice with a distinct delightfully pungent flavor.  We always associate it with cookies, cakes and candies.  However, because it contains valuable nutrients, we encourage you to use fresh grated ginger when preparing meat, poultry, fish and vegetable recipes.  Put it in marinades , sauces and soups.  Ginger gives everything that extra special Zing!  Always have some ginger root in your freezer.

… for the health of your family,
ellen and sally

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Radio Alert: Secret Weapon For Getting Through the Holidays!

It’s Holiday time – time of extra stress, sleep deprevation, eating all the wrong foods, long family To Do lists and exhaustion.  With Rona Tison, we are going to reveal our secret weapon for managing your energy right through January 2nd, one we use 365 days a year!  You will have to tune in to find out what it is.  Dec. 17th , Noon EST at www.BetterFoodChoicesRadio.com. or listen on iTunes

… for the health of your family,
ellen and sally

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Recipe! Pretzel Snack Mix by Dara


Pretzel Snack Mix

“My girls like the pretzels, cereal, and candies the most!” (Dara, mother of 2)

Preheat:Oven to 250 degrees F
Equipment:13×9-inch glass baking dish, mixing bowl
Prep Time:5 minutes
Cook Time:45 minutes
Number of Servings:6-8 servings or more depending on age

          1 1/2 cups Organic Vita Spelt Pretzels
1 1/2 cups bite-size organic cheese crackers
1 1/2 cups organic multigrain cereal
Add to mixing bowl and stir to mix. (Dara likes Annie’s Organic Cheddar Bunnies crackers & Cascadian Multigrain Square cereal.)

3 Tablespoons organic butter or olive oil
In ungreased 13×9-inch baking dish, melt butter in oven.

1 teaspoon organic seasoned salt
1 Tablespoon organic Worcestershire sauce
Stir seasonings into butter. Gradually add pretzel mixture and stir to evenly coat. Bake for up to 45 minutes, stirring and checking every 15 minutes until desired doneness. Spread on foil or parchment paper to cool, about 15 minutes. Store in airtight container.

Options:Additional items to add once completely cooled are Sunspire chocolate candies or organic chocolate chips.  Stir in nuts, raisins or other dried fruit.  Dara says, “I used all organic ingredients but equivalent items are available as a preference.”  For a spicier snack mix, add cayenne pepper.


  • Organic Vita Spelt Pretzels
  • organic cheese crackers
  • organic multigrain cereal
  • organic butter or olive oil
  • organic seasoned salt
  • organic Worcestershire sauce
  • Sunspire chocolate candies or organic chocolate chips (optional)
  • nuts, raisins or other dried fruit (optional)
  • Cayenne pepper (optional)

    NOTE: Photo includes a small dish of some options – dried blueberries were included.  Have fun with this recipe!

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BEWARE: AminoSweet is really aspartame. Don’t buy it.

Aspartame has been rebranded as AminoSweet
.  Dr. Mercola reminds us of its side effects: Headache, Change in Vision, Convulsions and Seizures, Hallucination, Nausea and Vomiting and Joint Pain.  Aspartame has also been identified as an excito-toxin, seriously effecting one's brain and nervous system.  And then you can look at the fact that it mimics Multiple Sclerosis, Parkinson's, Fibromyalgia, Chronic Fatigue Syndrome, Alzheimer's, Depression, ADD and more diseases.  NutraSweet and Canderel are other aspartame commercial names.  PLEASE, be the smart one and do not buy, drink, eat or serve any artificial sweeteners and especially aspartame brands. It's better to eat real granulated sugar in small quantities.

… for the health of your family,
ellen and sally

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Performance Food: ORANGES fuel your hair, nails and more!

T'is the season for fresh oranges!  Their phytonutrients feed your brain, blood, hair, mouth/teeth, nails, nerves, and nose (sense of smell).  As with every fruit, fresh is best.  Then your digestive tract receives the health benefits of its fiber.  As you know, oranges are full of Vitamin C making them cold and flu prevention food.  However, they are also high in sugar, the immune crasher and fat producer. This is why we do not recommend drinking a lot of orange juice, including while you are sick with a cold.  They are known to be mucus builders.  Eat orange sections so you will receive its full nutrient benefits and feel satiated.  Enjoy fresh them at breakfast, lunch and snacks. 

… for the health of your family,
ellen and sally

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RADIO ALERT! Healthy Recipe Dads who cook for their family


It's Dad's turn!  You may be surprised at how many dads cook for their family.  They feed their kids' breakfasts, lunches, snacks and dinners.  And, they are passionate about this responsibility. Many dads love to be creative in the kitchen. Have fun meeting Jay and Robert as they share their successes and bloopers. Today  they are launching our Healthy Recipe Dads! Tune in Dec.10th at Noon EST.www.BetterFoodChoicesRadio.com.  Call in with your questions and ideas: 877-486-3450 or listen on iTunes.

… for the health of your family,
ellen and sally

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DISCLOSURE: Once a product passes ingredient standards evaluation followed by a blind Kid Kritics taste test, a company can opt-in to the Kid Kritics Approved marketing program. Though monetary compensation for marketing is involved, this does not affect the nutrition evaluation or taste test results.