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The Ultimate Guide to a Healthy Return to School

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🎶 School days, school days.....

How can you reduce the risk of viruses, colds, and flus during the school year? We have some great tips for keeping the family healthy, full of energy, and ready to take on each day!  These are also great ways to stay healthy at work!

Get recipes for snacks, packed lunches, and also DIY hand sanitizer and home cleaning supplies!


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Our Family's Secrets to Staying Healthy

A dozen years ago or so, I attended a meeting of executives. I was to give a presentation on food to this fine group of well suited men, and a few women, at a very long stately board meeting table. Just prior to the meeting I excused myself and went for a brief walk in the hallway.

“What in the world am I doing here? I am out of my arena; these are people I have so little if anything in common with, besides our blood pH!” I pulled myself together remembering that they had asked me to come, and were more than polite to me when I came, and heck, I should just picture them in their fancy underwear right? Mom always told me that......

They asked my opinion on a few matters they were covering before my presentation. Slightly hesitant, but honest as always, I commented happily when appropriate. Then, the moment I was anticipating had arrived. I proceeded to give an energetic and perhaps entertaining short presentation. After the meeting, the president came over and pulled me aside and asked one simple question “Karen, where do you get all your energy?” to which without hesitation I replied “President, I eat it!”

That conversation is where the name Karen’s Energy came from. If you want energy, you need to eat it!

That being said, people ask me frequently what I ate today, or what I do to stay healthy. In this time of great sickness and illness among so many millions of families, I thought it a good time to share what we do in our family. Take it or leave it, but here is what we find keeps our family out of the doctors’ offices and clinics, and in great healthy shape!

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Healthy Lunches and Snacks for Back to School


(We highly recommend organic food, please read "What is Organic Anyway" for explanation)

Sliced Cucumbers
Apples, Apples, Apples
Cherry Tomatoes
Sugar Snap Peas
Green Beans
Rainer Cherries
Bing Cherries
Carrots Carrots with OG Dip
Celery Radishes
Fruit Salad
Any Berries
Trail Mix
Dried Fruits
Cauliflower Florets
Raw Cheese
Fresh Pickles
Boiled Egg
Egg Salad
Salads (eat lots of salads!)
Raw Sauerkraut
Healthy Cookies
Raw Cookies OG Yogurt
Mini Sweet Peppers
Homemade Granola / Bars

Celery with Peanut Butter and Raisins, Popcorn or “Cheesy” Popcorn (see recipe on back), Peanut Butter and Jelly, Peanut Butter and Lettuce, Peanut Butter and Banana, or Peanut Butter and Honey on Sprouted Wheat or Gluten Free Bread, Sprouted Bagel with fresh tomatoes – yum!

Try Sprouted Whole Wheat Breads or Wraps or Healthy Gluten Free Breads with Coconut or Vegenaise Mayo in place of traditional mayonnaise! Include a slice of avocado, hummus, raw cheese, sliced cucumbers, lettuce, spinach, sliced red peppers, tomatoes, and sprouts!

Use Romaine or Green Leaf lettuce as the wrap and exclude the bread!

HUMMUS - The Staple
Using a blender we combine: 15 oz canned or cooked garbanzo beans or black beans rinsed and drained,1 tea Tahini (sesame spread), 1-2 tea lemon or lime juice ½ tsp. salt, 1-2 cloves garlic, ¼ cup water (more or less, it depends on desired consistency) Blend all together and enjoy! This is a very basic recipe. We enjoy adding roasted red bell peppers or sun dried tomatoes as well before blending.

Enjoy! Hummus keeps in the refrigerator for up to 5 days
and kids LOVE it with lettuce, sliced cucumbers and sprouts!

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DIY Hand Sanitizer and Natural Cleaners

Karen’s Recipes

Hand Sanitizer: 2/3 cup rubbing alcohol, 1/3 cup 100% pure aloe vera gel, 10-20 drops lemon essential oil

Karen’s Version of THIEVES All-Natural Hand Sanitizer: 5 oz water, 1-2 tsp aloe vera gel, 3-6 drops each of: clove, cinnamon, rosemary and eucalyptus, 5 drops of peppermint OR lemon essential oil

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Karen's Facebook LIVE video: Healthy Lunches and Snack for Work or School!

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