Hi! I am Tracy with Nutrition is Healing. Today, we are going to make Trail Mix. Lets get started with a nut-free trail mix. Nut-free trail mix is important, because there are so many children with food allergies today, so please be sure to read all labels. We are going to start with pretzels, you can use soft pretzels, whole wheat pretzels, they are high in fiber, as well. Two cups of pretzels, two cups of pumpkin seeds, which are high in chlorophyll and dried cranberries which are really high in antioxidants. I am using green, sweetened chocolate chips, you can use regular chocolate chips. These are lower in sugar than a typical chocolate chips, and sunflower seeds, which are high in zinc. Now, the benefits of making your own trail mix, is you can choose what you like in it, its really low in sugar, its a healthy, easy snack, and the best thing to do is make a large bowl like this, and then put it in individual pre-packed, snack bags, so, you have it for a week, and you can just grab a snack of trail mix. You can take two ounce measuring cup, and put it in the snack bag, and have it for the week. So, nice pre-portioned snack that kids can just grab and take with them. Thats how you make a nut-free trail mix, and now, I'll show you to how to make a trail mix with nuts and Omega-3 is an antioxidant.