Healthy Snack Ideas for Back-to-School

by

Lunch box with sandwich,fruit and stationery on pink backgroundIt’s that time of year again! Preparing your child for another year of learning can be challenging with keeping with all of the different trends and requirements. On top of all of this, you need to find healthy snacks that your children will actually eat and that are nut free. Hopefully this will help you with your preparing for healthy snacks and lunches.

  • Fruits and Vegetables
  • Raisins or Craisins
  • Nuts and seeds (within what is allowed at the school)
  • Craisin Bars (or Pumpkin Craisin Bars) – look for the recipe in my blog
  • Mary’s organic crackers and hummus
  • Lara bars – even experimenting and making your own
  • Dried fruit – maybe making your own trail mixes with your child’s favourite dried fruits and seeds
  • Muffins – try to avoid making muffins that are high in sugar or sweets.
  • Kale or Beet Chips

The following tips might help you to be able to create a lunch that your child will eat even though it is healthy

  • Cut fruits and vegetables into fun shapes
  • Use bright coloured fruits and vegetables
  • Allow your child to help you make the lunch – more likely to eat it
  • Have fun with snacks – eg ants on a log
  • Mix it up – expose your child to a variety of different fruits and vegetables or snack in order to keep them from getting bored.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

How to Paleo the Right Way – A Guest Blog By Katelyn Butler Birmingham

by

Paleolithic Diet Food ListThe Paleo diet has been on the market awhile now…people have had time to ‘digest it’ so to speak, but its more than just eating bacon and sausages every day. If you’re going to go Paleo, here are some important things to remember:

1)      Eat Whole Foods. This means if it comes in a can, a box, vacuum sealed or says ‘just add water’ it should be avoided.

2)      Fruit and Veggies are your friends: berries, apples, bananas, sweet potato, rutabaga, carrots etc

3)      Drink water! Add citrus, cucumber or berries to make it more exciting.

4)      Nuts and seeds are a great source of protein: Almonds, macadamia nuts, brazil nuts, pumpkin seeds, sunflower seeds…Go nuts!

5)      Meat, seafood and eggs are encouraged – but be mindful of portion size – no bigger than the palm of your hand.

6)      No Dairy!

7)      No Grains – no breads, pasta, cereals or rice

8)      Think of yourself as a Hunter/Gatherer – If you can’t hunt it or pick it from a tree/bush or from the ground, you probably can’t eat it.

9)      Spice things up – all of the spices under the sun are allowed.

10)   Have fun with food – create new recipe ideas!

Here is a Sample Day to get you started:

Breakfast:

  • One soft boiled egg
  • Two cups of combined steamed asparagus and red peppers
  • One cup of mixed berries
  • Herbal tea

Snack:

  • Handful of mixed pine nuts, walnuts and sunflower seeds
  • Water

Lunch:

  • Salmon salad with Apple slices.
  • Salad: lettuce, spinach, red onions, tomatoes, cucumber. Top with salmon and thinly sliced apple.
  • Dressing: Combine 2 Tbsp olive oil, black pepper and balsamic vinegar
  • Water with raspberries

Snack:

  • Piece of fruit of your choice
  • Water

Dinner:

  • Chicken breast with sautéed mushrooms, onions and bok choy
  • Side of mashed yams with cranberries and black pepper
  • Coconut milk to drink

The Paleo Diet has a lot to offer as far as eating well and feeling great – just remember the above and you’ll be well on your way!

Thank you to Elisha for allowing me to guest blog while she is away 🙂

Katelyn Butler-Birmingham, CCNM Naturopathic Medical Intern

@KTBB_ND

Healthy Shopping

by

Beautiful young woman shopping for fruits and vegetables in prodMaking healthy grocery shopping decisions can be hard, especially on a tight budget. There are ways that you can make healthier food choices when you are shopping for your groceries though.

  1. Shop the Perimeter

Shopping the perimeter of the store is just that: shopping the outside sections of the store. The reason why this is suggested is because there tends to be more whole foods on the perimeter of the store and less products with high contents of sugar and preservatives. By keeping a conscious effort to try and avoid the middle sections if possible, you will be able to prepare meals that might be more nutritionally valuable.

  1. No Coupons

There have been studies produced showing the negative impact that couponing can have on your health. This is because what tends to be promoted with coupons are foods that are not the healthiest choice.

  1. Shop Sales

This may seem obvious, but shopping sales allows you to save some extra money, especially if you might be choosing some healthier products that might cost more.

  1. Organic when you can

Ideally, choosing organic sources of products is more beneficial than your standard products, especially when it comes to meat. An area where you should avoid compromising on this, if possible, is with meats. Non-organic meats tend to contain hormones and possible preservatives that are less than ideal.

  1. Frozen is okay

When you cannot afford to get organic, or when it is not available, standard products are completely acceptable to choose. This even includes buying frozen vegetables/fruits. Basically it comes down to any fruit or vegetable is better than none. So if you need to purchase frozen vegetables or fruits to save a couple extra dollars, then do so! Buying canned fruits and vegetables is fine as well, but it is important to make sure you are reading the label, and avoiding those that are packed with syrups or a lot of sugar.

  1. Plan meals in advance

Planning your meals for the week will help keep you focused on what you are really there to get while grocery shopping. By doing this, you avoid purchasing products that you see and want, but do not really need.

  1. Seasonal When Possible

Finally, buying seasonal fruits and vegetables is a good way to save some money (because it tends to be on sale), support local farmers, and purchase foods that might have more nutritional value (because the produce was more recently harvested, spent less time traveling, and so has retained more of its nutritional quality).

Some of these ideas are not necessarily cost effective, but, by adopting some of these habits, and keeping these things in mind while shopping, it may help you to choose healthier, higher quality foods.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.

Depression: My Story

by

A Climate Change Concept ImageDepression is a highly stigmatized medical condition. What does that mean? Many people judge it and view people who have it negatively to the point where they feel as though they are outcasts. Unfortunately our society places a high value on being strong and stable, and so, if you have depression, you might be viewed as weak. As a result, individuals often do not want to admit that they are depressed because of the lack of support they will get and possible discrimination that they might get from others.

This week, I wanted to share with you my path to healing from depression, and wanted to encourage those out there who might be struggling with depression that it is possible to free yourself from the chains of depression. And so begins my story . . .

Throughout my life I was prone to bouts of depression. My mother and my grandmother, along with other relatives, experienced major depressive disorder, and so, I guess you could say it just came naturally. If something negative in my life happened I would often experience bouts of depression where I was sad, no longer experienced pleasure in activities that I used to find pleasurable, I wouldn’t eat much, and I wouldn’t sleep much. On the outside I looked like your normal happy kid, but on the inside I always felt like something bad was going to happen. I put on a mask in order to hide my internal turmoil from the world.

My depression escalated when I was a teenager and a close family friend, who was like a mother, passed away. I felt guilt over not having spent enough time with her in her final months, and so, I spiraled further down than I had gone before and began using alcohol to cope. This of course made me further depressed and resulted in me harming myself out of anger, grief, and confusion. I felt alone, sad, and angry. I could not see beyond my grief and inner turmoil. I could not see my loved ones looking in at me wishing I would help them to understand my pain, because I was so blinded by the storm that was raging internally. After finding support from a friend and pressing into my faith, I was able to recover from this abuse on my body and the depression for some time. Again as the years went on I struggled with depression off and on, and had another serious bout before getting married. This time I asked for support and help and was aided through my bout. It was after this incident that I began a journey of self discovery. I began reading a book called, “Beauty for Ashes: Receiving Emotional Healing” by Joyce Meyer. This book helped me to cope with and move on from the traumas of my past and to identify problem areas that kept popping up, for example feelings of guilt and shame. I then began reading another book, “Power Thoughts” by Joyce Meyer, and this is where things began to drastically change for me. From reading this book I found out that I did not have to let depression control my life. I could wake up and FEEL depressed, but I did not have to BE depressed; I had a CHOICE. This concept really resonated with me and I began practicing it. Whenever I felt like reacting to a situation, for example, if someone said something that “offended” me, I would speak that the offense was not mine to take, and that I could choose to still be happy. If I woke up in the morning feeling sad, I would tell myself that it was okay for me to be happy and that I was going to choose to be happy today. It took time to develop this mindset, but I can happily say that depression no longer controls me. I am no longer weighed down by shame or guilt, and am walking out a free life by the Grace of God.

I would like to encourage my readers today that if you are struggling with depression, you are not alone. Please do not try to fight this alone and seek help and support. There is much support that can be provided from loved ones, friends, family, medical doctors, naturopathic doctors, and more. I would also like to encourage you that you can overcome this. If you would like some help through naturopathic medicine, please do not hesitate to contact me and book an appointment. We can work through this together.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.