7 Ways to Ensure You’re an Emotionally Attentive Parent

​As a parent, there is little I strive to do more than to provide my girls with the much needed emotional connection that every one craves.  This connection is what helps mold our children into healthy and productive adults, so when Dr. Jonice Webb, PhD offered to share with you her top seven ways to being an attentive parent, I couldn’t wait to share them with you!  I hope you’ll join me in welcoming her to High Impact Mom.

The way a child is treated emotionally by his parents determines how he’ll treat himself as an adult. For example, a child who does not receive praise and attention for his small accomplishments, and the pride he 1118452_father_and_childfeels, may grow up with low self-regard and little confidence in his own abilities. If you ignore your child’s emotions, your child will feel ignored on some level, no matter how much attention you pay to him in other ways.
Emotions are part of your child’s biology, and necessary for forging the strong parent-child bond of love and connection. If you help a child develop his emotional intelligence, it’s been shown to be more valuable to his success in life than general intelligence. It’s your job to teach your child how to name, use, and manage emotion, as well as how to deal with it in others.
Being an emotionally attentive parent is challenging, for three reasons. The first is because emotion hides behind behavior. It’s easier to get angry with a child who is sulking and being stubborn, for example, than to look for the underlying emotion that’s causing the behavior, such as fear. Second, if a parent is not emotionally aware herself, it’s difficult for her to perceive what her child is feeling. Finally, speaking the language of emotion doesn’t come naturally to children. Emotion can be powerful, complex, and confusing. Both parents and children often find it easier to simply ignore it.  A parent doesn’t have to be perfect to make the child feel emotionally cared for. If she or he works a little bit at a time to be more emotionally attentive, it can make an enormous difference in the adult child’s happiness.

Emotionally Attentive Parenting

Here are seven ways to [be emotionally attentive with your child].
Pay attention to who your child really is. Your job is to see your child’s true nature–and reflect it back to her. What does your child like, dislike, get angry about, feel afraid of, or struggle with? Feed these observations back to your child in a nonjudgmental way so that your child can see herself through your eyes, and so that she can see how well you know her. For example, “I see your math homework seems really frustrating,” or “You sure do love that stuffed animal, don’t you?”
Feel an emotional connection to your child. Strive to feel what your child is feeling, whether you agree with it or not. When you show that you understand your child’s emotion, he will feel an instant bond with you. Put the feelings into words for him and teach him how to use his own words to express it. For instance, if he spends a lot of time alone, you might say, “You seem sad to be all alone on a beautiful day. Is it lonely not to have a friend here with you?”
Respond competently to your child’s emotional need. Don’t judge your child’s feeling as right or wrong. Look beyond the feeling, to the source that’s triggering it. Help your child name and manage her emotion. Give her simple, age-appropriate rules to live by. For example, if your child grabs her brother’s toys in order to anger him, you might talk about how frustrating it is to have a younger brother and have to share everything. Talk to her about how important it is to get along in a family, how we don’t want to hurt each other, and ask her what she might do instead of taking his toys from him. Then hold her accountable for her behavior if she repeats it.
Teach self-forgiveness by modeling compassion. When your child makes a poor choice or mistake, help him understand what part of the mistake is his, what part is someone else’s, and what part is the circumstance. That helps him figure out how to correct his mistake without feeling blame from you or automatically blaming himself.
Show your child that you like as well as love her. It’s vital that your child not only knows but feels that you like and love her. Warm, caring hugs, laughter, and truly enjoying your child’s personality all go a long way toward conveying that feeling to your child. Knowing that she’s loved is not the same as feeling loved.
Don’t miss small opportunities to give attention. Childhood is composed of many small emotional moments, and the more of these that you share, the better off your child will be when he or she grows us. Spontaneously give your child a hug when you notice he looks sad. Ask her if she’s okay if you think she might be upset. Spend extra time with your child when you feel he needs it. If your child is going through a transition or difficult phase, e.g., starting school or moving, talk about it with her and do something special with her to show her you know what she’s going through.
Help children care for themselves. Adults who experienced emotional neglect as children often report that they never learned how to care for themselves–to get adequate sleep, eat regularly and healthfully, and exercise. As a parent, you can help your child learn self-discipline by teaching him to care for himself. Show him how healthy food makes him feel good, and junk food makes him feel lethargic and bad. Help him find physical activities that keep his body fit and his mood buoyant. And enforce a regular sleep schedule that creates energy and good coping skills the next day.

Psychologist Jonice Webb PhD was the first to name and identify Childhood Emotional Neglect (CEN). She specializes in CEN and its negative impact on adult behavior, and has written a new book on the subject, called Running on Empty.


Image credit: catalin82

Family Travel Tips

My family and I do a lot of traveling and along the way have accumulated some tried and true strategies that make traveling with children a pleasant and even an enjoyable adventure. Here are a few travel tips that our family swears by:

Write a detailed list of everything each member will be taking with them. I find that putting this on top of the clothes just before shutting the suitcase makes them easier to keep up with. I tend to forget something when packing or repacking, but with this list it allows me to go through and mark off what I have already put in the suitcase and what still needs to go.

Pack plenty of kid friendly snacks! I always put them in leftover babyfood containers to for individual sizing and it keeps me from having to use sandwich bags. As a rule, we try to stay away from salty snacks because they make us thirsty, which in turn makes for more stopping.

– On the subject of stopping: We have found our girls ride better when we are able to stop once an hour for about 15-20 minutes at a time. Children have a short attentions span and very small bladders. They also stand long car trips best with frequent breaks which include physical activity. We like to stop at the rest areas along the way and play tag, have mini races, or just go for a quick nature walk.

– If you’re worried about all the time you’ll be losing from those frequent stops, then you can always leave earlier. We are planning to leave at 4:30 am this time, so that the girls will sleep the first four hours or so. We will also miss most, if not all, rush hour traffic.

Pack at least one extra outfit for each person! This has been a lifesaver on more than one occasion. We tend to pack one extra outfit for the car ride and one for while we’re there. Of course for the baby we bring a couple more.

Do your research! I cannot emphasize this enough! We always start our preparations for trips well in advance by comparing hotel rates, finding restaurants and activities. Then we go online and try to find better deals. To me this is the best part. I love to find deals! I am always on the look out for a good coupon or a great discount. One way to save some money is to call the hotel you will be staying at and ask for a better deal. What’s the worst they can say? No?

Search the net for coupons to all the restaurants and activity venues you will be visiting. You can almost always find a good deal online. We bought $10 gift certificates to a local restaurant online at Restaurants.com for $3 each!

– Last, but certainly not least, bring plenty of car games. I suggest making a last minute stop at your favorite local discount store to pick up some small toys the kids have never seen before, this makes the toys seem more fun. We bought the Brain Quest card set for KG this time and we are really looking forward to giving them a try. We’re taking magnet “paper”dolls and a sheet pan to put them on, colorforms left over from Easter for the windows, coloring books, ColorWonder markers, and plenty of books. Another good investment for us, since we do so much traveling, was a portable DVD player. We bought this years ago and have always felt it was one of the better investments we have made. Our girls only get to watch it if we are going to be in the car for extended amounts of time and we keep special “car” movies for them to watch.

These are just a few of our more “weathered” tips. We know these work because we use them so often! I would love to hear what your great ideas for traveling with kids!!

Send a Little Note – Spread a Little Joy

Who doesn’t love to receive little unexpected notes of encouragement?  Years ago, I received a beautiful Paper Coterie desk calendar from a conference and could not bear to dispose of it after the year had passed and the calendar had been rendered irrelevant.  Now to some, this might seem frivolous or maybe even verging on hording…but to me, I knew there would be an opportunity for me to use the adorable and uplifting illustrations included in the calendar.  Since the calendar ended in July, I’ve been rolling over a few ideas of what to do with the left-overs – I’d most recently considered framing them in a large collage for the office and admittedly, that is a pretty great use but I think I’ve found a way to breathe new life into this calendar.

I love to think of ways I could spread a little joy and positivity to my friends and family scattered around the world and that’s when it hit me.  These calendar illustrations are the perfect first step!  On the back of each month is a lined area for writing notes about the month, which I hadn’t used (I blog and am a social media addict, trust me it’s all documented already) but which made the perfect spot for a kind note or uplifting thought.  I quickly pulled out my desk scissors and snipped off the calendar section of the card and set to work making my first note.

The cards have just enough room to send a short note while still having room to address it so you can mail a note to a friend far a way and the quality of card stock is perfectly suited for note writing as well.  I had so much fun thinking of nice things to write to my friends and family and will be sending these out sporadically throughout the year to those who need to hear it.  I’m hoping it’ll be a blessing to them, as they have been a blessing to me.

How do you show your friends and family you care?


4 Easy Ways to Winterize Your Home

With the turn of the weather our thoughts also turn to getting your home prepared for winter and the cold-wet weather that comes with it.  No one likes the higher electricity bills that seemed to be married to the cooler weather, so it is important to take small steps to winterize your home efficiently.

Here are 4 quick and easy steps you can do over the weekend to help winterize your home:

1) Tighten your ducts – If you have a forced-air furnace or heat pump, a duct system circulates warm air throughout your home.  If those ducts get leaky, you can lose up to 20% of your system’s efficiency.
2) Keep your air filter clean – You should check your heating and air filter at least once a month, changing and cleaning as needed.  Also, have your system checked at the start of each winter to make sure everything is operating as it should.
3)  Buy energy-efficient – Energy-efficient equipment that is sized properly for your house and installed correctly, when combined with the ducts you’ve already sealed, can save you up to 20% on your annual energy costs.
4)  Seal your home- Bundling up isn’t just for you and the kids, you should seal the gaps and cracks in your home, most often found along the outer walls, ceiling, windows, and floors.  Don’t forget the switch plates and socket covers located on your outer walls, you’ll want to make sure they’re sealed as well.  Attics and basements are also where some of your biggest gaps and cracks can be found, so make sure you check and seal them as well.

In just four easy steps you can ensure your home stays warm and cozy and your energy bills stay manageable.

Tell us what you’re doing to keep your energy bills to a minimum as winter approaches in the comments!

After School Snack: Chicken & Broccoli Roll-Up Recipe

With students all over the nation headed back to school, parents everywhere are scrambling to come up with delicious and healthy snack ideas.  A good after school snack will tide your kids during those dark and hungry hours between school and dinnertime.  The chicken & broccoli roll-up recipe I’m sharing today is packed with Vitamin C, protein, and taste…and it won’t ruin your kids dinner.  Your kids can enjoy this snack before they get down to their homework and you get dinner finished.

After School Snack – Chicken & Broccoli Roll-Up


  • 1 lb boneless skinless chicken (breast cooked)
  • 1 cup broccoli (chopped)
  • 1 cup carrot (diced)
  • 1 cup raisins
  • 10 oz sour cream
  • 1/2 cup freshly grated Parmesan cheese
  • 6 fat (10 inch, free tortillas)


  1. Cut chicken into small, 1 inch pieces.
  2. Mix broccoli, carrots, sour cream, raisins and Parmesan cheese.
  3. Combine chicken and vegetable mixture.
  4. Spoon 1/4 cup chicken and vegetable mixture into each tortilla.
  5. Slice into 1/4 inch rounds.
  6. Serve with ranch dressing, if desired.

I make this snack for the girls after school and they are ready to go until dinnertime.

What are your favorite afterschool snacks?

7 Simple Tips for Making Your Morning Routine Smoother

Do you know what time of the day is? Mornings.  Especially around back-to-school time, when everyone is still fresh and excited for new beginnings.  This is also the perfect time to start implementing a few simple steps into your life to make mornings an enjoyable time that has everyone arriving at their destinations on time and in pleasant ready to learn (or work) moods.  In our home, mornings are a time of cheerful attitudes, snuggles, smiles, and family time.  If your mornings are something different, it could be your routine…or lack there of…that is creating the issue.

 Here are a few of the tricks to keep our home running smoothly during the school year and year round:

  • Start lunch preparation right after you empty their lunch boxes in the afternoons.  You can go on and pack the crackers, chips, cookies, and some fruits in their lunch boxes to save yourself valuable time in the morning.  Plus if you pre-pack if the afternoons, you’ll be more likely to pack healthy items that may require a bit more preparation than the prepackaged items.
  •  Get up earlier.  This is for everyone.  By just setting your family’s alarm clocks for 15 minutes earlier than their regular wake-up time, it allows everyone time time to enjoy the family’s company without feeling rushed.  If you’re the parent in charge of waking the children, I also recommend waking 15 minutes earlier than your family so you can at least chug one cup of coffee and maybe get a solitary minute to yourself before the race begins.
  •  Utilize the weekend.  This one really takes up three steps; the weekends are like God’s way of giving you two days to prepare for the week.  I try to spend some time each day catching up on any housework, laundry, and general house maintenance.  I’ve found if we start the week with an organized and clean house, our mornings, and days in general, run smoother and are less stressful because we’re not constantly surrounded by clutter.  Doing this makes it easier to to keep the home cleaned up and inviting all week.
  • Use the weekends for meal prep.  I know you’ve probably read this before, but it’s a huge help so it bears repeating: save yourself time and money, not to mention stress, by prepping as much food as possible over the weekend to help you prepare for the coming week.  You can wash, cut and store vegetables and some fruits in individual baggies, cook and freeze all of the meat for the week, slice and store cheeses, and more to help you get ready for the coming week’s meals.  One of my favorite things to do over the weekend is whip up a huge batch of my family’s favorite pancakes or waffles and then freeze the leftovers (with a piece of wax paper between each pancake or waffle) for a fast and easy breakfast.  I find when I take the time to to do the prep on the weekends, I save myself a lot of time while offering my family much healthier meals than a box of cereal or an Eggo waffles.
  •  Use the weekend for style prep.  I don’t know about you, but my kids have very particular styles.  KG would describe hers as “street”, while KJ would simply shrug…it’s just her style…and while I don’t have to do much of it right now, there will come a time when I’ll need to scan their outfits for appropriateness.  Right now, my biggest issues is their indecisiveness when it comes to what they want to wear, that’s why the girls and Jon choose their wardrobes for the week ahead on Sunday night.  I feel like this is important for the girls to learn careful planning and the importance of looking ahead, that’s why it’s a good idea to remind them to think about the weather and what activities they’ll have coming up.
  • Use music.  Preferably of the upbeat and wordless variety.  I’ve found that if I play an upbeat instrumental or fast tempo nature song, the girls get dressed and ready much faster and in a much more cheerful way.  Songs with words are okay too, though I really do insist on the music being upbeat and fast tempo – it’s hard to be in a cheerful and ready-to-learn mood if you don’t give your brain something to wake it up with.
  • Keep all other electronics off.  This goes for you too, Mom & Dad.  This is your time together as a family, spend it together.  If you are privileged enough to do so, spend what little time you have together in the mornings talking about school, the upcoming week, their goals for the week, your goals for the week.  It’s important to spend what time you have with your children engaged with them, truly giving them your attention without any distractions.  The girls and I usually have between 15 & 20 minutes to spend together in the mornings after everyone is ready and it truly is the best part of my day.  We’re all still so fresh from a good night’s sleep (yes, that tip should be a given…sleep is #1 most important!!) and haven’t had the stresses of the day fall on us yet, so we’re all very happy to be together.

As a morning person myself, mornings are naturally my favorite time of the day, there’s just something amazing about the smell of a new morning and new beginnings.  You get to decide how your day will be and with these simple tips, your day can start smoothly and in the company of those you love.

 What little tricks have you found that work to keep your homes running smoothly?

Family Adventures at Squire Boone Caverns & Village

One of my favorite things to do with…well…just about anyone, but especially my family, is “get lost”.  You know, it’s when you drive out in the country taking back-road after back-road until no one has any real idea where you are (note: we always do this early enough in the day that we don’t lose light while finding our way back and with GPS to back us up).  A couple of weeks ago, Jon & I took the girls up to Squire Boone Caverns & Village in Corydon, Indiana to visit the cave system and learn a little more about the famous Boone Brothers. 


Squire Boone and his brother, Daniel, discovered the caverns in 1790, when Squire Boone set out to rescue his brother.  Squire later escaped a band of hostile Indians by hiding in the caverns.  From that day on, he considered the beautiful valley by the caverns to be holy ground.  He eventually settled here with his wife, four sons and their families.  Onto one of the foundation stones of his mill he carved this inscription: “My God my life hath much befriended, I’ll praise Him till my days are ended.”  Upon his death in 1815, Squire Boone was laid to rest within his beloved cave as he had requested.


Visiting the Caves and Village

The caves we were allowed to venture into were amazing, I can only imagine what the sections look like that are quarantined off from destructive humans.  I love caverns, the beautiful fluid shapes of the stalagmites and stalactites – my favorite formation being the cave curtains –  and exploring places we’ve never seen before.  These caverns were no different.  Squire Boone Caverns boasts the largest underground travertine dam, a huge underground waterfall and Squire Boone’s grave (his burial site is off site and inaccessible at this time).  The cave does begin and end with a 73 step, very steep, spiral staircase that gets slick at the bottom due to the condensation; this could prove to be a problem for someone with mobility problems or very small children (those who cannot navigate the stairs well will have a hard time and you will end up carrying them most of the way).  Not that I know anything about that since my youngest is five.

squire boone caverns cave curtains

After our hour long tour where both girls asked good questions, made great observations, and seemed really interested in what they were seeing, we headed straight out for the village and the many wonderous sights that lay before us.  Over the course of an afternoon, our family saw the last resting place of one of the true founding fathers of our country, discovered and gawked awkwardly at the cave where he was once buried, bought lavender soap, got warned about copperheads, made candles, and earned a bounty of rock candy.  Because really, what’s a good adventure without rock candy?

Getting Lost

Afterwards, Jon, the girls and I wearily, but happily headed back to the car to mosey home.  Having expressed to Jon the desire to “get lost” earlier in the day, it was quickly decided that I would handle the driving while Jon held down the sleeping portion of our trip.  The girls and I turned on some of our favorite tunes with Spotify and headed left towards the river, you see, it was my theory that if we just followed the river we would eventually meet up with the bridges and thusly, Louisville.  Heh.  That’s probably exactly what would have happened…had it not been for that dead end.  In the middle of no where, with no other road for miles and Jon…asleep.

squire boone caverns travertine dam

Another Gorgeous Cave Shot

No, matter.  I just flipped on the GPS on the Samsung SIII that I’m testing out with the Verizon Wireless Savvy Moms (I figured now was as good a time as any to try out that fancy 4GLTE & Navigation) and opened my Navigation app; plugged in our home address, and followed the sweet sweet voice of Patricia, the Navigation Lady out of the Indiana cornfields and back into the familiar sights of Louisville. *Jon would like me to mention here that I named her Patricia and that it is not her official name.* YET.

I don’t know if my navigation was really any faster with 4GLTE, but I can tell you that the moment I got  in range, while we were still lost in rows of corn, my phone started whistling and the messages started flooding in.  Ahh yes, the real world was back.  And too soo, so too, were we.

Pretty much the entire way I convince the kids we’re going to eat when we get home and they happily be-bop along to my choice in tunes because Jon…is asleep.  An hour later (not an hour since we started home, mind you) we pulled into our driveway, on the verge of starvation..but content with the world.  Sometimes, all it takes is a few hours away, the wind in your hair, good tunes on the radio, and enough rock candy to fuel a small army to find true happiness…to find your way back home.  It also helps to have Patricia, the Navigation Lady.

Disclosure: I am participating in the Verizon Wireless Midwest Savvy Moms program and have been
provided with a wireless device and six months of service in exchange for my honest opinions about the product. Which means, I talked about the navigation on my phone, hence the badge and disclosure language…which is all good. Cause this phone is awesome. Note: All of the above images were taken with my Galaxy SIII.

Get Ready for Kindergarten

kindergarten, kindergarten preparedness, prepare for kindergarten, kindergarteners Today, one of my favorite people, Heather from Cool & Hip, I am Not, is guest posting today on how to prepare your small people for kindergarten.

Getting your child ready for kindergarten is an experience like no other. Having done this three times myself, I can tell you it doesn’t seem to change from one child to the next. However, with most things in life, there are little tips you learn along the way that makes those subsequent trips down the hall a bit easier.

Mental preparedness

Some children take to the idea of going to school straightaway. Others need a bit of coaxing. For those that need to some time to warm up to the idea, try to present it as he or she gets to go to school rather than has to. When it sounds like a special treat, he or she will have [if only subconsciously] an open mind.

Example: “Sally, you are such a lucky girl! You get to go to school now! Think of all the things you’ll learn!”

My youngest was the toughest to convince that going to school was a good idea. I’d tried everything else I could think of to change his mind. Telling him that he “gets to” was the key that unlocked his excitement.

School Supplies

When you are at the store armed with the lengthy and often dreaded supply list, buy extra school supplies. This is great while everyone is having back to school sales. Inevitably you’ll get a note home about mid-year that your little one needs a fresh pack of crayons. That pack that was twenty-five cents in August will most likely be over a dollar come January.

Buy the quality brands of markers, crayons, glue or glue sticks, and plain wood-case pencils*. Your teacher will thank you for it.

If you budget allows, buy the washable versions. Again, your teacher will thank you for it.

Label every crayon. Not the box, but each crayon. This makes pick-up and return of those rogue crayons quick and easy.  All supplies should be labeled, unless otherwise noted. To make quick work of labeling, make your own stick-on labels, or you can order some from places like Tiny Prints or Mabel’s Labels.


Packing a lunch not only is more economical, but I’ve found that kids tend to eat better (not to mention more healthy) with a lunch brought from home rather than one bought in the cafeteria.

Buy plastic ware. If you ask your children to bring them back home, you can wash them. Last year, I packed approximately 374 lunches. We only used one [partial] box of 24-count spoons.

Don’t include the pre-packed fruit cups. They are hard to open, and if your child does get it open, he or she will probably spill juice on her clothes. Jello with fruit and cinnamon applesauce are a hit at my house.

Put peanut butter on both sides of the bread. Otherwise, the jelly makes one piece of bread soggy.

Only include containers your child can open easily. While assistance in the cafeteria varies among districts, the children need to be as self-reliant as possible.

Write little notes of love and encouragement. There are a limited number of years this token is appreciated. Enjoy them.

Hopefully these tips will help make your transition into kindergarten (and beyond) a bit easier. It’s an exciting time for everyone.

Before you know it, you’ll be sitting in my shoes: one daughter entering college (after a year off to train with the Army reserves) , one son entering eighth grade, and the youngest son entering seventh.

*While the coated pencils are cute, they will tear up a pencil sharpener quick. Teachers dislike that strongly.*

Heather spends her days in the world of finance and many nights juggling the demands of of a wife, mother, and writer. Her blog, Cool and Hip, I Am Not, is widely read by at least six people.

When Life Hands You Ripe Bananas, Make Banana Bread Recipe

Just yesterday, in the midst of my organizing, I noticed our bananas had begun to get a bit too ripe for any of us to eat.  I know there are some who really enjoy the flavor of a super ripe banana, no one in our family does though.  I don’t get too tore up about it though, since this opens me up to make some delicious banana bread.  Now usually I’m pressed for time when I realize the bananas are going south and just mix together a quick version with Bisquick mix, but not this time.  This weekend I spent Sunday morning with the girls huddled around the counter and oven baking a loaf of Mommaw’s banana bread…with a little tweaking.

I usually get up early in the morning, long before the girls stir, if I’m going to make this recipe since it takes an hour to bake, but I want to start training the girls to make their favorite foods, care for their homes, and be personally responsible for their things so decided to have them help with the process.  I encourage you to try making this homemade banana bread with your family this weekend and share a berry smoothie too!

Banana Bread

Banana Bread


  • 1/2 cup oil
  • 3/4 cup sugar
  • 2 eggs
  • 3/4 cup whole wheat flour
  • 1 cup sifted white flour
  • 2 tsp. baking powder
  • 1/2 tsp. soda
  • 1/2 tsp. salt
  • 1/2 tsp. cinnamon
  • 1 cup mashed banana
  • 1 bag of chocolate chips


  1. Preheat oven to 325.
  2. Combine flour, baking powder, cinnamon, soda & salt. Set aside.
  3. In another bowl, combine sugar, oil & eggs. Beat vigorously until frothy.
  4. Add bananas to wet mixture & blend thoroughly.
  5. Fold wet mix into flour mixture until blended.
  6. Add chocolate chips and mix until well blended.
  7. Pour into greased bread pan and bake at 325 for one hour or until the crust is brown.
  8. Cool on rack for ten minutes before removing from pan.
  9. Enjoy!

Quick Berry Smoothie Recipe

Last summer I made what has possibly been my favorite kitchen purchase of the past year, a Hamilton Beach Single-Serve Blender (affiliate link).  It’s been perfect for mixing up just the right amount of smoothie for the girls at breakfast (or a Mommy drink on a hot summer).

Recently, I whipped up a batch of my made-from-scratch banana bread and had one ripe banana left over, KG & I decided a berry smoothie would be a delicious addition to our brunch.  This was another perfect opportunity to spend some time with the girls in the kitchen while training them on how to create healthy recipes they will love even as adults.

Smoothies are perfect for whipping up as you’re running out the door and for sneaking some nutrition into your day.

Very Berry Smoothie


  • 1/4 ripe banana
  • 1/4 cup frozen strawberries, blueberries and raspberries
  • 1/4 cup plain yogurt
  • 1/4-1/2 cup skim milk


  1. Slice ripe bananas into small pieces and add to blender.
  2. Add frozen berries.
  3. Add yogurt.
  4. Add milk.
  5. Blend until very smooth.


Disclosure: Affiliate link used.