You wake up at 7:25 a.m to your alarm clock screaming at you to get the heck up …you slept in…again. Kids need to be fed, lunches need to be made and your little guy woke up with a cold. Great, another typical start to the school year.
Since it’s already a busy time of year – back to school, back to full-time work hours and the kids hectic schedule – staying organized and keeping the family’s motor running can be a struggle. Fall is a time of renewal and a great opportunity to start some fresh habits. In fact, studies show that those who make changes in the fall are more likely to stick to them than those who make “New Years Resolutions”!
Below are some family fall tips to help you transition into the new season and keep your kids kickin’!
1. As tempting as it may be, the only money the kids need for school is for the upcoming school trip, not lunches! Mornings can be rushed but nutritious meals are vital to your child’s day. Try starting the habit of making lunches the evening before to save you some time in the morning. Below are a few quick recipes to try!
Protein Smoothie (Immune Booster and Parasite Cleanse!)
1-2 tbsp. goats milk or protein powder (there are some great children’s protein powders)
Water or almond/rice milk
Break open 1 probiotic capsule or 1/4 tsp. probiotic powder
Fruit/berries (bananas, raspberries, blueberries, strawberries, etc.)
1 tbsp. fish oil (high DHA)
Coconut milk (optional)
1/2 cup peanut butter or other nut butter
1/2 cup honey
Melt together in pot on stove
Add any of the following until very thick:
Shredded coconut, puffed cereal, dried fruit, seeds, oatmeal, nuts, cocoa nibs, etc.
Spread into buttered glass pan and slice into bars. Refrigerate for a couple of hours to set.
- Banana with 1 tablespoon peanut butter or nut butter
- Trail mix: small handful of nuts, raisins or other dried fruit, plus a few carob covered nuts (make your own)
- 1 stalk of celery with 1 tablespoon almond butter
- 1 cup of chocolate almond milk and one “healthy” homemade cookie
- Homemade muffin made with whole grain flour, fruit, and sweetened with honey or maple syrup
- Bowl of whole grain cereal or oatmeal, with almond or rice milk
- Handful of almonds
- Protein Smoothie
- ½ cup plain organic yogurt with fruit
- Popcorn (air popped)
Lemon Berry Muffins
1 cup whole wheat flour
1 1/2 cups spelt flour
1 tbsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 tsp. ground ginger
1 cup unsweetened almond milk
1/2 cup agave nectar or maple syrup
1 tsp. vanilla
1/2 cup sunflower oil
1 cup berries (blueberries and raspberries are yummy!)
juice and zest of 2 lemons
Preheat oven to 375 F. Mix together all dry ingredients plus the lemon zest in a large mixer bowl. In a smaller bowl, mix together almond milk, lemon juice, agave or maple syrup, oil and vanilla. Add the wet ingredients to the dry ingredients and mix just to blend. Add the berries then spoon into a lightly greased muffin tin and bake for 22-25 minutes or until cooked through. One of my favourites!
- Carbohydrates: high-energy carbs, especially whole grains, are essential for a power lunch. The goal is to get the energy you need without going overboard on amounts. Always choose whole grains to avoid a spike in blood sugar.
- Protein: Protein “feeds the brain” and are known as the building blocks for tissue growth and repair.
- Fat: Essential Fatty Aids (EFA’s) are not made by the body meaning they need to be obtained through your daily diet.
- Vegetables: Lunch is the perfect time to pack on the veggies. Whether they’re included in your main meal or used as snacks, it’s easy to sneak them in. If vegetables are a struggle, try being creative and adding them in soups, in baked goods (carrots, zucchini, etc.), on homemade pizzas, in smoothies or serve them with a variety of dips.
- Fruit: With children, it’s easy to over do it with high sugar fruits. Although it’s important to include fruits, try to choose low glycemic fruits to keep the blood sugar in balance. 2-3 servings a day is a good amount to incorporate.
2. School is very stressful for many kids, especially as they get older. Rather than using TV as entertainment, try to get the kids out doing some form of exercise – riding a bike, going to the park, dancing, team sport, etc. Set a realistic and reasonable bedtime that can be followed during the week.
3. This time of year is the most common for seasonal colds, flu, allergies and asthma. Aside from a health diet and lifestyle, there are supplements which may be included in your child’s everyday routine to prevent illness and boost the immune system. Talk to your alternative practitioner about how to incorporate supplements such as; Vitamin D3, Omega-3 fatty acid and a probiotic.