Author Archives: Verve Holistic Health

Falling into Routine

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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)

Snack Bars
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.

Snack Suggestions:

  • 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!

What to include in your brown bag:

  1. 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.
  2. Protein: Protein “feeds the brain” and are known as the building blocks for tissue growth and repair.
  3. Fat: Essential Fatty Aids (EFA’s) are not made by the body meaning they need to be obtained through your daily diet.
  4. 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.
  5. 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.

 

Do you get enough protein?

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Regardless of what you cal yourself; a vegan, vegetarian, flexitarian or a meatitarian, our bodies all require sufficient protein and a balance of macronutrients to ensure optimal performance. Although protein is a vital part of your daily diet, choosing a healthy source of protein and not over-eating protein is important for many reasons. According to the U.S department of Agriculture and Mayo Clinic, the average person consumes double the recommended amount of poor protein choices. This may put you at risk of heart disease, diabetes, stroke and several types of cancer. Talk to a certified practitioner to see what kind of source agrees with your body the best! 

Why do we need protein?
Proven by physicists, nearly 98% of our atoms get replaced every year. Every six months, the liver replaces its cells, our stomach lining is regenerated every fives days, our red blood cells have a lifespan of 120 days and so forth. This means that protein is essential to aid in the growth and repair of each and every type of cell. Proteins are made up of many amino acids. Although our body is able to produce non-essential amino acids, we depend on essential amino acids to come from our everyday diet. Below is a brief list of important roles protein plays in our body:

  1. Proteins are building blocks in our body. Our nerves, tissues and bones are all made up of proteins, making it vital for growth and repair (premature aging, organ function)
  2. Hormone function
  3. Antibodies (immunity)
  4. Enzyme function
  5. Stabilizing blood sugar (sugar cravings, hypoglycemia, diabetes)
  6. Albumin
  7. Intrinsic factor (absorption)

How much protein do I need?
An easy way to estimate your protein portion is simply by the size of the palm of your hand. To calculate your daily protein requirement, it is determined as one gram of protein per two pounds (or one kilogram) of body weight.

Grams of protein per meal = (your weight in pounds divided by 2.2) divided by 3

Common sources of complete proteins

  • Fish
  • Chicken
  • Turkey
  • Red meat
  • Tofu
  • Eggs
  • Protein powders (whey protein powder with a natural sweetener ie. stevia, with at least 20 grams of proteins and about 3 or 4 grams of carbohydrate per serving)
  • Protein bars
  • Cottage cheese
  • Ricotta cheese
  • Protein breakfast cereal
  • Wraps, bread, or bagels made with protein flours

How much protein am I getting in eggs?
2 whole eggs or 4 egg whites –  15 grams
3 whole eggs or 6 egg whites – 20 grams
4 whole eggs or 8 egg whites – 25 grams

Common sources of incomplete proteins (vegetarian sources, high carbohydrate, low protein)

  • Legumes: chickpeas, lentils, kidney beans, lima beans, green peas, split peas, pimento beans
  • Grains: barley, bulgur, cornmeal, oats, buckwheat, pasta, rye, wheat
  • Soy products: tempeh, miso
  • Nuts: walnuts, almonds, cashews, brazil nuts, etc.
  • Seeds: sesame seeds, sunflower seeds, pumpkin seeds

To create a complete protein, combine in one of the following ways:

  1. Combine a grain with a legume
  2. Combine a grain with a nut or seed
  3. Combine a legume with a nut or a seed