Switch, swap, substitute! Small changes can make a big difference.  When you’re looking to improve your family’s lifestyle, replacing one thing with another can make small changes easier to accept.  This way, you’re not left feeling a void and will be less likely to go back to those old habits.  Start slowly and take the next step when your family is ready.     Nourished Kids   Active Kids   Happy Kids   Healthy Homemade Granola Bars   INGREDIENTS: 2 1/2 cups regular rolled oats 1/2 cup packed brown sugar 1/4 cup wheat germ 1/4 cup ground flaxseed 1 tsp cinnamon 1/4 tsp allspice 1 cup whole wheat flour 1 cup craisins or raisins 1/2 tsp salt 1/2 cup honey 1 egg, beaten 1 cup applesauce 2 tsp vanilla extract (note:  Don't have flaxseed or wheat germ?  Use a little extra flour or oats)

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DIRECTIONS:
1. Preheat oven to 320 degrees F (175 degrees C) and liberally grease a 9x13 inch
    baking pan.
2. In a large bowl, combine oats, brown sugar, wheat germ, flaxseed, cinnamon,
    allspice, flour, raisins and salt. Mix thoroughly. Make a well in the center and set
    aside.
3. In a small mixing bowl, whisk together the honey, egg, applesauce, and vanilla.
    Pour into the well in the center of the oat mixture. Use your hands to mix together
    until everything is well coated.
4. Pat the mixture evenly into the prepared pan using your hands. To ensure
    chewiness leave a 1 1/2 inch space at the end of the pan. Don't worry about
    it spreading. It will cook exactly as where it sits.
5. Bake for 20 to 25 minutes.  Be carefull not to overcook. Granola bars are done
    when the edges begin to brown (the center may still appear undone).
6. Cool for 5 minutes, then cut into bars while still warm. If you wait too long the bars
    will be too difficult to cut. Enjoy!

NOURISHED KIDS!

• Make your own “lunchables”.  Kids often like the idea of “lunchables.”  It’s too bad these pre-made lunches are high in fat, sodium, and price.  Give them a makeover with a re-usable container with compartments.  Send mini pitas, grated cheese, lean meat and pineapple for “pizzas”; or try a mix of whole grain crackers, small pieces of meat, and cheese.  Round it out with veggies, milk or yogurt and fruit.
  
  
• Bake it, make it better.  Homemade baking makes for great snacks.  Replace chocolate chips with dried fruit, switch up the white flour for whole wheat and try applesauce or pumpkin puree to cut ¼ to ½ the fat. For dips, use plain yogurt instead of sour cream and try lower fat salad dressings. 
  
  
• Switch up the salt.  Most of the salt we eat comes from fast foods, prepared meals, processed meats (eg. hot dogs and lunch meats), canned soups, and salty snacks like potato chips.  Shake the salt by eating more fresh foods, leaving the salt shaker off the table and experimenting with other seasonings like garlic, lemon juice and fresh or dried herbs.
  
  Helpful Links: 
• Discover tasty, family-friendly recipe ideas in our new Healthy Recipes for Life section. 
• Find yourself eating out more these days?  Check out Eat Well Live Longer from the Heart and Stroke Foundation for healthier alternatives at fast food places.
• Take a look at the Heart Healthy Eating Guide for Families produced by the Heart and Stroke Foundation for helpful meal planning ideas and recipes .