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7 Steps to a Smarter Kid

With kids headed back to school, it’s more important than ever to support their healthy development to ensure they have every advantage in school!

One of the most overlooked aspects of brain development is the effect of Omega-3 fatty acids on a child’s brain. A recent study shows the significant impact of omega-3 DHA in relation to a child’s vocabulary and comprehensive testing. Early intake of omega-3 supplements will benefit your child’s cognitive learning and may increase intelligence in their pre-school and school-aged years.

Karlene Karst, a mother, Registered Dietician and five-time published author on “Healthy Fats,” believes so strongly in the power of Omega-3’s that she developed her own line called Sea-Licious, which she gives to her two young boys every day! To help other parents, Karlene has outlined 7 steps parents can take to help build smarter kids by incorporating Omega-3’s into their everyday lives.

7 Steps to a Smarter Kid:

1. Supplement each day with ½ tsp. of pure Omega-3 oils. Sea-Licious is one of the tastiest and most powerful options on the market.

2. After age 1, begin to incorporate nut butters such as almond and sunflower as a way to increase healthy omega-3s. Nut butters can be spread on brown rice cakes, pita bread or sprouted grain bread for a delicious breakfast or snack.

3. Incorporate ground flaxseeds, chia and pumpkin seeds into baked goods such as muffins, loafs and cookies. They can even be added to soups and stews for additional fiber, protein and of course healthy fat.

4. Greek yogurt — such a delicious, healthy snack! You can incorporate a brand such as Sea-Licious right into the yogurt if your child doesn’t want to take their omega-3 oil on its own.

5. Smoothies — this is one of the easiest and delicious ways to pack a ton of nutrients into your child’s diet. As a base use organic milk or a dairy alternative such as rice, or almond milk. Load the smoothie up with spinach, berries, and add a banana for sweetness. You can also add the chia/flaxseeds as well as Sea-Licious right into the blender!

6. Serve fish such as halibut and salmon. There are many delicious ways to prepare it. Make it flavorful and your kids will love it!

7. Be your child’s role model — they will do what you do! If you are taking your Omega-3’s, so will your children! If you eat healthy, so will your children!

*Image courtesy of*

Rich salmon, slightly sweet honey mustard and crunchy vegetables make this fresh take more flavorful than tuna salad. Kids and adults alike will enjoy it on stoneground crackers, multigrain sandwich bread or lettuce leaves.

Honey Mustard Salmon Salad


2 tablespoons 365 Everyday Value® Organic Honey Mustard
2 tablespoons plain nonfat yogurt
1 (6-oz) can 365 Everyday Value® Wild Alaskan Pink Salmon, drained
1 red bell pepper, chopped
1 rib celery, thinly sliced
1/4 cup finely chopped red onion


In a large bowl, whisk together honey mustard and yogurt. Add salmon, pepper, celery and red onion and stir gently until combined.

Serves 4.

*Recipe and image courtesy of Whole Foods Market.*

Chia – it is not just those plant pets you can grow! The desert plant Chia is actually a member of the mint family, and is one of the most powerful, functional and nutritious super foods in the world. Chia seeds are re-emerging as a new superfood as they offer a natural source of Omega-3 fatty acids, antioxidants, and dietary fiber. CHIA\VIE is a delicious smoothie blend that contains more Omega-3 fatty acids than acai or fish oil, and is 100% vegan and gluten-free.

An all-natural blend of ground chia seeds and 2 servings of fruit with no added sugar, CHIA\VIE is refreshing and nutritious! Choose from 3 tasty flavor combinations, including Acerola-Pina Smoothie, Mango-J Smoothie, Banapple-Berry Smoothie (“Mom’s” favorite!). The chia seeds are seamlessly blended into the smoothie, giving it a smooth texture and while you do not have to chill the beverages prior to enjoying them, “Mom” found them to taste even better served chilled over ice. In addition, CHIA\VIE™ is packaged in an eco-friendly, lightweight, aluminum bottle which makes it easy to take anywhere.

To learn more about the benefits of Chia, to locate a retailer near you that carries CHIA\VIE™, or to order online, please visit

*Company generously provided samples and images for this piece.*

Mom” was recently introduced to Linwoods Superfoods, which offer a variety of nutritionally dense combinations of ground flaxseed with ground berries, nuts, or seeds to help you supplement your diet for a range of health benefits!

Linwoods Superfoods are delicately ground and blended to protect the essential fatty acids and allow for easy absorption of the nutrients. It’s easy to add any of the blends to your diet throughout the day – add to oatmeal, granola, cereal, muffin or bread mixes, smoothies, salads, and even pasta or rice dishes! Due to the very fine grind, you cannot taste the superfoods in your food at all! “Mom” prefers to add the Flaxseed & Goji Berries superfoods blend to her morning Peanut Butter & Jelly smoothie!

Another delicious idea for breakfast that incorporates the Flaxseed & Goji Berries blend is Linwoods’ recipe for Buckwheat and Flaxseed Berry Crepes!

Buckwheat and Flaxseed Berry Crepes


1oz Linwoods Ground Flaxseed Cocoa & Berries

1/2 cup Buckwheat Four

1/4 cup Cane Sugar

1/4 tsp Salt

1 1/4 cup Milk (“Mom” prefers organic or almond milk)

2 Eggs

2 tbsp Melted Butter Vegetable Oil for frying

2 Cups Fresh Strawberries

1 Cup fresh Blueberries

1 Cup Sour Cream (“Mom” prefers organic)


1. In a medium bowl, stir together the buckwheat flour, Linwoods Flaxseed, Cocoa and Berries mix, sugar and salt. Whisk in the milk and add the eggs. Add the melted butter and whisk until fully incorporated.

2. Heat a lightly greased frying pan over a medium heat. Ladle or pour a little batter (depending on your frying pan size, just enough so it will thinly coat your pan) into the pan and tilt and rotate the pan until the batter coats the bottom evenly. Cook over medium-high heat until the edges start to brown. Flip the crepe and cook the second side for a few more seconds.

3. Remove the cooked crepe from the pan and place it on a plate. Fold each crepe into quarters and fill with sour cream and fresh berries.

Serves 4.

Linwoods Superfoods offers nine unique blends, including Ground Flaxseed, Cocoa, Strawberries & Blueberries, Ground Flaxseed Sunflower Pumpkin and Sesame Seeds and Goji Berries, and Ground Flaxseed, Walnuts, Brazil Nuts, Almonds & Q10. To learn more about the health benefits of superfoods or to locate a retailer near you, visit

*Company geneorously provided samples and images for this piece.*

There’s nothing quite like the first sight of those gigantic orange pumpkins gracing grocery store fronts. The arrival of pumpkins at our neighborhood markets, just as much as the changing color of the leaves, signals that Fall is upon us and that the Holidays are just around the corner.

Before we know it, there are throngs of masked children knocking on our doors and begging for candy. After what seems like the blink of an eye, we start setting up huge table spreads for the entire family and carving up the turkeys for our Thanksgiving meal. The Fall season rushes by us, leaving hardly a moment to stop and consider our health, and especially our diets.

And the whole while, those gigantic pumpkins have been reserved for use as decorations, rather than an edible bounty just brimming with nutritional value. In fact, Pumpkins are much more than flair, and could even be classified with the label of “superfood”!

While the health benefits of pumpkins may be lost on most of the general population, certified Dietitians have been touting them as excellent healthy eating options for years. Pumpkins are highly nutritional as food, since they are simply loaded with vitamins.

Don’t Pass on the Pumpkin!

The top five benefits to eating Pumpkin are:

  • It’s full of vitamin C! Your body needs this power vitamin to ensure proper immune function, to wipe out cell-damaging free radicals, to help prevent cancer and to create collagen which assists in wound and injury recovery.
  • It’s a fiber superstar! Fiber is a great weight loss tool because it helps you feel full, but also decreases cholesterol, decreases the risk of blood clots (protecting against heart disease!) and aids in digestion.
  • It’s a carrier of carotenoids! Carotenoids are powerful agents that protect eye health, help fight against heart disease and may also prevent cancer. Carotenoids work wonders in the fight against aging by shielding your body from cholesterol build-up and inflammation.
  • It’s a potassium powerhouse! Your heart needs potassium to function properly. Potassium plays a major role in the processes that regulate blood pressure.
  • It’s loaded with vitamin E! Your skin craves vitamin E! Vitamin E offers antioxidant properties and works to promote skin health, boasting a variety of anti-aging benefits. Have a sun burn or skin frustration? Vitamin E aids can help!

And don’t forget that the pumpkin seeds also provide you with more than an avenue for consuming additional salt. In reality, there are five main health benefits to eating pumpkin seeds, each of which are quite important for your overall level of health.

Pumpkin seeds are:

  1. Rich in Omega 3 & 6 Essential Fatty Acids.
  2. Contain dietary fiber and protein.
  3. Loaded with minerals essential for health: Phosphorus, Calcium, Magnesium , Copper & Iron, Zinc
  4. Contain healthy fat, which help raise HDL (good cholesterol) and decrease LDL (bad cholesterol).
  5. Chock full of Vitamins A, B, E and C and Niacin and Amino Acids

But if you’re wondering how to incorporate pumpkins and pumpkin seeds into your diet, forget about the traditional standby of pumpkin pie and start thinking creatively! Try cooked pumpkin or pumpkin seeds in muffins, oatmeal, waffles, soups, pancakes, breads, smoothies, or anything else that needs a little extra dose of nutritional goodness.

You can boil or bake the flesh of a fresh pumpkin, or even take a shortcut (be sure to keep this one a secret), and find it in a can! The benefit of canned pumpkin is that you can enjoy it’s nutritional value (and excellent flavor) year round, but make sure that you’re purchasing 100% pure pumpkin, rather than pumpkin pie filling, which lacks most of the nutrients available, and instead contains heavy amounts of both sugars and spices.

Our favorite recipe for pumpkin seeds is quite simple- roast them with a little salt and olive oil, then eat them as a healthy alternative at snack time. They’re much better for you than buttered popcorn, and offer quite a bit more in terms of nutritional value than cookies. So enjoy your Holiday Season, but don’t forget to do so responsibly by working some pumpkin into your diet!

*This article was authored by Tim Lavelle for Tiny Green Mom.*

For those who saw the review on this high potency vegetarian supplement, you will be pleased to hear that is offering $7.00 off the purchase price of NutraVege online! Visit to take advantage of this great deal!

*Image provided by Ascenta. This is not a paid advertorial. Please see disclosure.*

Looking for a great way to add in your recommended daily allowance of essential fatty acids? Ascenta’s NutraVege is currently on sale for $7 off on! This is the perfect time to try this excellent source of Omega-3’s.

*Image provided by Ascenta. This is not a paid advertorial. Please see disclosure.*

If you have adopted a vegetarian or vegan lifestyle, getting the proper amount of Omega-3 Fatty Acids in your diet can be tricky! With NutraVege, a high potency DHA, GLA & SDA vegetarian supplement, it’s easy to add in the recommended daily allowance of these essential nutrients to your diet without compromising your lifestyle. For adults and children over 14 years of age, just 2 tsp. added into the diet provides the proper amount. For those under age 14, 1 tsp. is recommended. As NutraVege is in liquid form, it can be taken on its own, or it can be added into smoothies, applesauce, oatmeal, orange juice – you name it! It has a pleasant citrus flavor if taken alone.

For more information on DHA, GLA & SDA, and the ingredients found in NutraVege, or to order, please visit

*Company generously provided samples and images for this review.*

If you are a fan of crab cakes, you will love this unique twist on a common appetizer featuring heart-healthy salmon! From comes this lovely dish – easy to make and so, so delicious!

Easy Salmon Cakes


3 teaspoons extra-virgin olive oil, divided

1 small onion, finely chopped

1 stalk celery, finely diced

2 tablespoons chopped fresh parsley

15 ounces canned salmon, drained, or 1 1/2 cups cooked fresh salmon

1 large egg, lightly beaten

1 1/2 teaspoons Dijon mustard

1 3/4 cups fresh whole-wheat breadcrumbs

1/2 teaspoon freshly ground pepper

Creamy Dill Sauce (recipe follows)

1 lemon, cut into wedges

Creamy Dill Sauce

1/4 cup reduced-fat mayonnaise

1/4 cup nonfat plain yogurt

2 scallions, thinly sliced

1 tablespoon lemon juice

1 tablespoon finely chopped fresh dill, or parsley

Freshly ground pepper, to taste


Preheat oven to 450°F. Coat a baking sheet with cooking spray.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.

Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well. Serve salmon cakes with the sauce and lemon wedges.


*Image found on

Healthy fondue? Can it be true? With the addition of flaxseed oil, and using water rather than cream, this becomes a decadent treat that contains antioxidants & Omega-3 fatty acids, plus fiber and vitamin C from the fruit! Visit Delicious Living Magazine online for more delightfully healthy recipes!

Chocolate Fondue

By Alan Roettinger


12 ounces bittersweet or dark chocolate chips

3/4 cup water

1/4-1/2 teaspoon cayenne pepper, to taste

1 pinch sea salt

¼ cup flaxseed oil

1 teaspoon vanilla extract

3 tablespoons Grand Marnier (or fresh orange juice)

Seasonal fruit, cut into bite-size pieces, for dipping


1. Place chocolate in a bowl set over hot (not boiling) water; stir until melted.

2. In a small pot, combine water, cayenne, and salt; bring water to a boil. Remove from heat and add to melted chocolate, 1 tablespoon at a time, whisking to incorporate. The mixture will seize up at first, but continue to whisk in tablespoons of hot water until all has been added. Whisk in oil, then vanilla and Grand Marnier. Pour hot mixture into a fondue pot and serve at once, with a platter of fruit and forks or skewers for dipping.

Thanks Delicious Living!

*Image found on Ace Fitness.*