As we start of this 'week of love', let's not forget to send a little love to ourselves!
Here are ten affirmations to help you celebrate Valentine's Day:
I am deserving of love and embrace the love that surrounds me.
I open my heart to receive love and joy on this special day.
I celebrate the beauty of love in all its forms, including self-love.
I appreciate and cherish the love I have for myself and others.
I express love and kindness to those around me, creating a positive ripple effect.
I am grateful for the love that enriches my life and brings me happiness.
I am open to romantic possibilities and welcome love into my life.
I find joy in celebrating the love and connections I have with family and friends.
I honor and nurture my relationships, fostering deeper connections.
I choose to celebrate love today and every day, spreading love wherever I go.
These affirmations can help you embrace and celebrate the essence of Valentine's Day, reminding yourself of the love you have in your life and the love you can share with others. Use them as a source of inspiration and encouragement to cultivate love, appreciation, and joy on this special day and beyond.
Red & Pink Foods
Red and pink foods provide tons of great vitamins, minerals, and nutrients! Of course, red is often associated with love and Valentine's day, so what better foods to check out!!
Red and Pink Fruits and Vegetables are known for:
Vitamin C - essential for immune function, skin health, wound healing, and collagen formation.
Folate (Vitamin B9) - important for DNA synthesis and cell division.
Potassium - an essential mineral that helps regulate blood pressure, heart rate, and fluid balance
Vitamin A - important for vision, immune function, and skin health.
Antioxidants (such as Lycopene and Anthocyanins) - may help protect cells from oxidative stress and reduce the risk of chronic diseases. - aka try to battle off stressors so your cells stay healthy and strong!
Vitamin K: Pink fruits and vegetables like pink grapefruit contain vitamin K, which plays a role in blood clotting, wound healing, and bone health.
Fiber - fruits and vegetables in general are a good source of fiber, which is beneficial for digestive health.
5 Fun & Easy Treat Ideas for Valentine’s Day!
+ a few more involved Valentine's Food Fun Ideas!
(3 of these were featured in my February newsletter, earlier this month!)
Check out 5 simple, quick, and not super involved Fun Food ideas for Valentine's Day!
Cupid's Parfait:
Layer vanilla or strawberry yogurt with granola and fresh berries in a glass or clear plastic cup.
Top with a dollop of whipped cream and a sprinkle of red sugar or a strawberry heart
Raspberry Cheesecake Bars:
Create a delicious raspberry swirl cheesecake and cut it into bars. The combination of creamy cheesecake and tart raspberry swirls is a delightful treat.
Love Potion Smoothie:
Create a festive smoothie using red fruits like strawberries, raspberries, and pomegranate. Blend them with yogurt, milk, or a non-dairy alternative such as almond milk, soy milk, or even water for a refreshing drink.
Don't underestimate the power of cutting foods or treats into heart shapes! Bake brownies or cookies and use a heart-shaped cookie cutter! Cut sandwiches, cheese slices, fruits & veggies into little hearts! Make some jello & use a heart-shape mold!
Chocolate covered strawberries and chocolate covered pretzels are always a win! Don't forget that a treat can be fairly simple!
Looking for a few ideas that are maybe a bit *more special? Why not try:
Red velvet waffles or pancakes for breakfast! (see the recipe for red velvet waffles below!)
Make red velvet waffles and top them with cream cheese frosting and a sprinkle of chocolate shavings.
Add fresh berries for extra flavor and color.
Strawberry Stuffed French Toast:
Make a French toast sandwich by spreading cream cheese and sliced strawberries between two slices of bread.
Dip in an egg mixture and cook until golden brown.
Eggs in a Nest:
Cut a heart shape out of the center of a piece of bread and cook an egg in the center.
Serve with the heart-shaped cutout on the side.
Heart-Shaped Quiche:
Bake a quiche with heart-shaped pastry cutouts on top. Fill it with your favorite ingredients, such as spinach, cheese, ham, and tomatoes.
Cherry Almond Overnight Oats:
Prepare overnight oats by combining oats, milk, cherries, and a touch of almond extract into a container. Let sit in the refrigerator overnight. Warm up in the morning! Top with sliced almonds or a touch of brown sugar as desired in the morning.
Sugar and Hyperactivity
I'm sure I have a parent or two out there thinking, "Jess... why would you recommend serving my kid chocolate? ^^^ Don't you know sugar will make them crazy?!" ^^^^
Fun fact though? That's a myth.
I know, I know... ya'll are thinking "Jessssss......stop. I have SEEN my kid on sugar. I know it makes them crazy & hyper"..
Reality is - our kiddo is probably acting crazy because of schedule changes, environment energy and excitement, and maybe... even because we are saying they are acting crazy...
A number of studies over the last 20 years have found there is no link between sugar and hyperactivity. No substantial scientific evidence exists to back this claim up..
So why do we keep saying this?!?!
The theory itself comes from a fairly weak 'study' and recommendation, made in the 1970's. During this study, sugar (and other food additives!) were removed from the diet. Due to the observation that a child's behavior improved, this became the conclusion. Many studies, including a meta-analysis of 23 studies, have shown otherwise.
Our observations align with this.. Or so we think.
Sugar is often consumed in excess during times of excitement and over-stimulation. This alone can be cause for hyperactivity. It is also important to consider the specifics of our own children - I would naturally expect my 2 year old to be a bit more hyperactive with a shorter attention span than I would expect my 7 year old. This can be heightened during overstimulation.
A study found that when parents *think their child has consumed sugar, they also notice the increase in hyperactivity. This was shown by giving the child a sugar-free beverage while the parents thought this product consumed sugar. Following consumption, parents were asked about their child's hyperactivity level. Many parents noted an increase in hyperactivity, yet the children had not consumed any sugar.
The human brain is an incredible organ and it can shift perspectives, based on what you tell it!...
It is worthy to note that sugar is often found alongside our friend, caffeine. Chocolate and sugary soda beverages most often contain caffeine, which may be more responsible for increased activity than sugar.
It continues to be shown and portrayed this way in media - cartoons, movies, TV shows, games... I'm sure we've also seen a funny clip about someone eating too much sugar and going bonkers crazy...
But what about that sugar crash?
Sugar does cause an elevation in blood glucose (blood sugar). Our body uses sugar for energy! Our cells take that sugar and use it appropriately!
Refined sugars are 'easier' for our cells to take in - this means they can be taken in 'quicker'. and may cause a quicker rise in blood sugar. Quicker rise = quick burst of energy. BUT it's important to note, refined sugars here also include foods such as white bread and pasta, applesauce, croissants... anything that is a refined CARBOHYDRATE will have that type of effect, not just sugar.
Our bodies can only use so much sugar/carbohydrate at a time. If there is too much in our system, it may remain in the bloodstream instead of going with a cell. When the body detects that our blood sugar is too high for too long, it releases extra insulin to help bring the blood sugar down to a more 'normal' level.
All of this process described above is happening relatively quickly in the body! As you can imagine, a quick, little burst of energy (not hyperactive, just enough to be attentive), followed by this increased rush of insulin to neutralize, can definitely cause that sugar crash in our body. This process has nothing to do with hyperactivity though.
If blood sugar drops too low, our body releases Epinephrine (our Fight-or-Flight hormone). Again, you may be able to see how this process is actually playing out in the body.. especially for a 4 year old.
Excess sugar intake and prolonged high blood sugar levels have been linked to various health concerns including obesity, poor wound healing, numbness/tingling which can lead to peripheral neuropathy and other nerve troubles, blurred vision/vision loss, and more. Given the known complications from excess sugar intake, it is recommended to keep moderation when serving sugary foods and/or beverages. I personally like to do a bit of a 'give and take' when it comes to sugar. If I know we will be heading to a birthday party this weekend, we focus on more protein-packed foods, dairy, fruits, and vegetables at the other mealtimes. During the party, my kid can be a kid! Enjoy! Afterwards, we include more of those proteins! It is all about balance and true moderation.
The Academy of Nutrition and Dietetics has a wonderful blurb about this on their website! Check it out here!
**Below are the videos that inspired this little chat not long ago. You can catch the full video together on my Instagram at the button here. Special stitch with Dr. Taylor Arnold with Growing Intuitive Eaters
Now, go enjoy some Valentine's treats and fun and make some memories with those kiddos!!
A Bit More Valentines Fun!
Let's take a closer look at those Red velvet waffles! These waffles are a delightful and festive treat, perfect for a special occasion like Valentine's Day. Here's a 'simple' recipe for you to try:
Ingredients:
2 cups all-purpose flour
1/4 cup unsweetened cocoa powder
1 tablespoon granulated sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 and 3/4 cups buttermilk
1/2 cup unsalted butter, melted
2 large eggs
1 tablespoon red food coloring
1 teaspoon vanilla extract
Cooking spray or additional melted butter for greasing the waffle iron
Cream Cheese Glaze:
4 oz cream cheese, softened
1 cup powdered sugar
1/2 cup milk
1 teaspoon vanilla extract
Instructions:
Preheat Waffle Iron: Preheat your waffle iron according to the manufacturer's instructions.
Prepare Dry Ingredients:
In a large mixing bowl, whisk together the flour, cocoa powder, sugar, baking powder, baking soda, and salt.
Mix Wet Ingredients:
In another bowl, whisk together the buttermilk, melted butter, eggs, red food coloring, and vanilla extract until well combined.
Combine Wet and Dry Ingredients:
Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps are okay.
Cook Waffles:
Lightly grease the waffle iron with cooking spray or melted butter. Pour the batter onto the preheated waffle iron and cook according to the manufacturer's instructions.
Prepare Cream Cheese Glaze:
While the waffles are cooking, prepare the cream cheese glaze. In a bowl, beat together the softened cream cheese, powdered sugar, milk, and vanilla extract until smooth.
Serve:
Once the waffles are cooked, transfer them to serving plates. Drizzle the cream cheese glaze over the warm waffles.
Garnish (Optional):
Optionally, garnish with additional toppings such as fresh berries, chopped nuts, or a dusting of powdered sugar.
Enjoy:
Serve the red velvet waffles immediately while they are warm and enjoy a delicious and festive breakfast.
These red velvet waffles are not only visually appealing but also have a rich and chocolatey flavor. They're a perfect way to start a special day, especially for occasions like Valentine's Day or a birthday breakfast.
I'm sure someone out there is freaking out because that recipe calls for red food dye..
If you would prefer to make a red dye more naturally, check out some options below! Creating a natural red food color for red velvet waffles without using artificial food dyes can be done using ingredients like beets or pomegranate juice.
Beet Puree: Beets are known for their vibrant red color, and using beet puree can naturally color your red velvet waffles. Here's how you can make beet puree:
Cook or roast beets until they are soft.
Peel the skins off and blend the beets until you get a smooth puree.
Add the beet puree to your waffle batter until you achieve the desired red color.
Pomegranate Juice: another natural source of red color and adds a hint of fruity flavor. Here's how you can use pomegranate juice:
Mix pomegranate juice into your wet ingredients. Adjust the quantity based on the intensity of the red color you desire.
Keep in mind that pomegranate juice might add some tartness to the waffles, so consider adjusting the sweetness of your recipe accordingly.
Remember that natural food colorings may not be as intense as artificial ones, so the final color may be a more subtle red or pink. Additionally, the flavor of the natural coloring may change the taste slightly, so consider how it complements the overall flavor profile of your red velvet waffles. Experiment with the quantity of beet puree or pomegranate juice to achieve the color intensity you desire while maintaining the taste and texture of your waffles. It's also a good idea to start with a small amount and gradually add more until you reach your preferred shade.
And just in case you need a reminder..
Shop our vinyl print goodies, stickers, magnets + our digital resources now!
Thank you for your support and love in this space! It means more to me than you will ever know.
I truly enjoy sharing this information and I hope you find the information provided valuable. If you do find this information helpful, I kindly ask that you consider sharing - via social media, word of mouth, email, etc. I would love to help support as many out there as I can! <3
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Jessica Enderle, R.D., L.D.
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