Tag Archives: kids

3 Life Lessons My Kids Taught Me

As parents, we instinctively know we should nurture, teach and develop our kids. What I didn’t know was how much I would learn from them. Here are the 3 Life Lessons My Kids Taught Me.


Check out this replay I did on Periscope on this topic!

Perspective is Everything

1. JOY: When I take my 2 girls, Devani is 9 and Bryanna is 3, to the park, I love to watch them play. They have so much fun. The squeals of laughter and immense joy warms my heart. Earlier this week when I was at the park with them, I ask myself a question. “Where does the joy go?” As adults we are programmed and wired to take life seriously. We have more responsibility, but why does that have to limit our joy? The answer is, “It doesn’t!!”

But learning from our children, we can start finding joy in everyday life. From taking a work break to call someone that you know will have you squealing with laughter. Or indulging in a perfect cup of coffee or a piece of really good chocolate. Or immersing yourself in all the amazing things in your life you have gratitude for. Let’s start installing joy into our everyday practices so we can pause and see the beauty in life.

2. CURIOSITY: When my girls would try to figure something out, I would immediately go to assist them and show them the right way to do it. Now, I just sit back and watch them with awe. The way they look at it and come up with their own way using a kitchen utensil is amazing. I love seeing their brain work and use curiosity to figure things out.

We lose curiosity as we get older. It could be from a teacher telling us that we are not smart, or from our parents shutting off imagination. It could be from not asking the question in class because we don’t want to look stupid. Let’s change that. Let’s start answering the question when our kids ask us “why”. Let’s look at our life, techniques and routines to see how we can make things better. Maybe more efficient. Or streamlined. That is where we unleash our curiosity and tap into our genius. How do you think our innovators like Edison, Disney, Einstein & Jobs changed history? They got curious and looked for another way, another solution to make things better.

3. RESILIENCE: Watching my 3 year old mastering the monkey bars is freakin’ hilarious. She is so close to reaching the bar and her tenacity is remarkable. My older daughter is the same way. Our kids have so much resilience. They want to learn things, no matter how many times they fall on their cute booty. If they want to master something, they will get up and try again and again.

As we grow older, we can start losing our resilience. We can become paralyzed because we do not want to fail. We do not want to look stupid. We want to ensure the first time we will succeed. And when we do attempt to try it once, if we do fail, we let that lesson impact our future decisions. That failure is tattooed on our soul and it can stunt our future endeavors. Let’s learn from our kids. Let’s use their resilence to stay on our path to living the life of our dreams. A life we would not trade with anyone on the planet. When we fall, let’s learn from it and transform the “failure” into a “lesson”. We can then use that “lesson” to take try again until we succeed. It’s a magical thing.

Being a parent has been so rewarding in so many ways I could have imagined. I had learned so much from my girls. They have given me so many gifts. Patience, Gratitude, Joy, Curiosity, Resilience, Unconditional Love and so much more.

When I am stumped, stresed, frustrated or depleted, I look to my kids. I submerge myself into their reality. And it is priceless. They fill up my tank. They give me faith. They give me love. And then I can go back to my reality with a new perspective on life.

Sending you Love, Light and Oodles of Positive Vibes!



Simple Healthy Snacks for the Busy Mom

Hi guys! So excited to share with you some amazing tips from Tracey on how to make some simple healthy snacks for the family. Enjoy!

Like many moms, I’m busy. I spend a lot of time shuffling my kids to various practices, after school clubs, scouts meetings and birthday parties. I try to fit in grocery shopping, exercise, cleaning house and working whenever I can. If I am lucky, I even get a few minutes of “me” time when I can figure out how to squeeze it in between all the chaos.

Life can often seem like we’re on a treadmill that you can’t slow down or turn off. Demands of family and work leave our heads spinning and just surviving the day-to-day seems like a major accomplishment. In these times, healthy eating can easily fall by the wayside if we aren’t careful.

While it feels easier to buy packaged foods and snacks, it really comes down to a choice. Feeding myself and my family nutritious foods are on the top of my priority list, so I make sure I don’t put it on the back burner and neither should you. Eating healthy food doesn’t have to be hard, stressful or time consuming but you must have a plan. I repeat, you must be prepared and have a plan. Without a plan you will make unhealthy choices. Guaranteed.

With two growing kids in our house they seem to utter the words, “I’m hungry” a thousand times throughout the day. When hunger strikes in between meals, I make sure that we have smart choices on hand. Let’s take a look at some simple, healthy, real food snack ideas that are always good to keep stocked in your kitchen, desk drawer or even in your purse.


– The ultimate “fast” food. Keep a variety on your counter, in your refrigerator or in your desk.

– When you bring fruit home from the grocery store, wash it and dry it fully before putting it away. This simple step will make it easier to grab fruit on the go.


– Carrots, Cucumber slices, Broccoli flowerettes, Bell peppers, Sugar snap peas, etc.

– Slice up veggies and keep them in a container in your fridge at all times for easy snacks. My kids are allowed to access that container without asking whenever they feel hungry.

Trail mix

– Make your own with raw (unsalted, unroasted) nuts. Include almonds, walnuts, pumpkin seeds, cashews, brazil nuts and raisins. Don’t go crazy, though, as one serving is approximately a handful of nuts.


– Smoothies can be the ultimate grab and go snack. Make them the night before and store in an airtight jar such as a Ball jar. Smoothies can even be frozen and pulled out the night before to thaw in your refrigerator overnight.

– Pre-package your smoothie ingredients and freeze them. I often wash, chop and label smoothie ingredients together in a ziploc bag and place them in the freezer. In the morning empty the contents into the blender, add water, any last minute ingredients and blend.

– Make a double or triple batch. If stored properly, smoothies can be consumed for up to 3 days after making them.

– Try for a predominantly “green” smoothie as greens are packed with nutrients. A great recipe to start with is here.


– Traditional bars are usually made with nothing but chemicals and refined sugars. Made with only dates and nuts, Larabars are a great alternative you can feel good about grabbing for a quick snack.

Brown rice cakes with nut butter.

– Choose nut butters with only one ingredient…RAW NUTS! You don’t need added oils, salt or chemicals.

– Because brown rice has all the bran and germ layer still in tact, it avoids the unnecessary loss of nutrients that happens with further processing like it’s white rice counterpart.

Muffins or breads

– I love making a double or triple batch of breads or muffins and freezing them. Pulled from the freezer, they make easy snacks to throw into lunch boxes or to bring to work. They typically take only an hour or so to thaw.

– Try whole grain muffin and bread recipes such as chocolate zucchini muffins, strawberry goji muffins or maple banana bread.


– Pop your own popcorn on your stovetop. I use this method and it turns out great. Make sure to use organic popcorn kernels to avoid GMOs, and grass-fed butter like Kerrygold brand or organic, grass fed Ghee.


– Just because you are trying to be healthy doesn’t mean that you can’t indulge in some good-for-you treats! Try chia seed pudding or chocolate peanut butter avocado pudding. And, I’d probably make a double batch of them if I were you…just sayin’.


– Hummus is the ultimate dip. It’s super easy to make in your blender or food processor or can be found in any supermarket. Try dipping veggies, apple slices, or whole grain pita triangles (Ezekiel brand is my favorite) into it. It’s also great on top of 365 brand woven wheat crackers or Mary’s Gone crackers.

You deserve to look and feel your best and the perfect way to do that is to feed yourself and your family wholesome, nutritious foods. Take an hour or two in the beginning of the week to wash, package, prepare and plan out snacks for the entire week. This will help eliminate grabbing lousy choices when hunger sets in.

Remember, if you only keep real food in your home, then you will only eat real food.

Until next time, keep it real.

*Choose organic ingredients whenever possible*

Tracey is a wife, mother of 2 adorable munchkins, green smoothie junkie, spinning enthusiast, real food fanatic and mastermind of Keepin’ it Real. She has a BS in Kinesiology and is certified in massage therapy and plant-based nutrition. She teaches people how to make better choices when it comes to what they eat and gives you simple “how to” steps to ditch processed food to the curb by filling your kitchen with whole, natural, real food.

In between helping with homework, wiping sticky fingers, folding mountains of laundry or snuggling with her hubby for movie night, you can find her blogging at www.realfood.life.

Delicious and Healthy Salad the Family Loves!

Healthy Salads the Family Loves

Salads have a bad wrap. They can be healthy, delicious without pouring on the dressing.

Once you know how the flavors work together, it’s easy to put together a delicious and healthy salad the family loves!

This salad is amaze sauce. Most of the ingredients are organic. Between the healthy ingredients that gives your body the nutrients it craves, it is also delicious! I am all about healthy, but I don’t particularly like having to shove it down my kids throats. So, I have come up with recipes with ingredients they love. This salad is one of my favorites right now. The balance between the creamy and crunchy textures going on is a treat for the palette! The lemon adds a brightness to the dish. I added tuna, but this is not needed, as the beans have a ton of protein in it. Try it out and I know you will love it too!

Ingredients: Baby Kale, Spinach, Broccoli, Red Onions, Red Pepper, Black Beans, Olives, Tuna, Feta Cheese, Sunflower Seeds, Chia Seeds, Olive Oil, Balsamic, Lemon, Black Pepper.

Don’t sweat it if you don’t have all of the above ingredients. Make do with what you have!

Start with organic baby kale, organic spinach & organic broccoli. I chop the broccoli up super small and roughly chop the kale and spinach. It makes it easier to eat!

Next, dice red onions, red pepper. Add organic black beans for protein. I love how the creamy texture adds dimension to the salad.


Then add olives, tuna and feta cheese.

Optional: Sprinkle sunflower seeds and chia seeds for a boost of crunch and omega 3’s and heart healthy components.​

Add Olive oil, balsamic and fresh lemon. Sprinkle with pepper and you are good to go!

Bonus! Make a huge batch, so we can eat it later. To avoid it getting soggy, I add the dressing to the individual servings.

Bon Appetit!

Sending you tons of Love & oodles of Light!

– Xx