Healthy Snacks

Surviving Exam Season

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Grunge image of a stressed overworked man studyingExam time is a stressful and challenging time regardless of what educational institute you are in. As a result, healthy lifestyle and eating habits often “go down the drain”. Over the many exam periods I have had to endure, I have developed tips and tricks to help me stay “above water” when it came to my health and my needs. In addition to studying, it is my hope that developing these healthy habits will help you not only ace your exams, but survive the exam season.

Prepare healthy snacks in advance

Having snacks already made such as cut up vegetables and fruit will help you to avoid the temptation of going for “easy” snack food such as chips, candy, pastries, etc.

Prepare meals in advance

Similar to the point above, cooking meals in advance helps to avoid the temptation to eat out and grab that big mac as opposed to a salad. Often, I cook my meals on weekends in preparation for the week. This way, I know I have a quick and healthier choice to rely on.

Green tea

Green tea has a constituent in it called “theanine”. Theanine helps you to be able to focus without the jittery feeling that coffee can often give. As a result, green tea is great for those long study sessions.

Chamomile Tea (or a relaxing tea) before bed

Not only will this help you to sleep better, but it is also a therapeutic action that helps prepare your mind and body for bed. Which leads to my next point. . .

Sleep

Sleep is important not only for your health but also for your memory prior to exams. Research has shown that getting the 8 hours of sleep before an exam is more beneficial than “pulling an all-nighter”. So do your body and you a favor and sleep.

It is okay to take breaks

Giving yourself permission to take breaks is important. It helps change the way you are thinking and allows your brain to function better and be more productive.

Exercise

Exercise has many health benefits including helping our brains to function effectively, improving energy, and improving mood, all of which are important during exam time. As little as 20 minutes per day has shown to be enough to experience health benefits from exercise. Even if you go for a short walking around your residence or block for a break would be enough to help you refocus and gain a different perspective on your studying.

Deep breathing prior to exams

Finally, breathing is important. Deep breathing prior to exams can help calm you and focus you on what needs to be accomplished. With this in mind, remember to keep things in perspective by asking yourself, is this really a big deal? What would happen if I did fail (realistically)? Often putting things into perspective helps us when we are facing these challenging times.

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, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

Healthier Snacking Tips

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Here are 7 tips for smarter snacking.

  1. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
  2. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
  3. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
  4. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal. In addition, it is important to avoid snacking to compensate for boredom or cope with stress. Some things you can try instead are going for a small walk around your block or having a big glass of water.
  5. Take only a serving size. One area of struggle for some comes when they eat out of a bag for example. By pouring a serving size worth of your treat or snack into a bowl, it makes it easier to eat only as much as you should, without over – indulging.
  6. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to cookies or chocolate bars when out and about.

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 contact Elisha Cook for more information.

Healthy Snack Ideas for Back-to-School

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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.

 

 

Pumpkin Craisin Bars Recipe

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This recipe was inspired by the Craisin Bars recipe I posted several weeks ago. The changes I made were in the hopes of making it more “friendly” for those who might not like walnuts.

Ingredients:

  • 2 Tablespoons of Almond Butter (I like to use Almond and Cashew Butter)
  • 1/2 Cup of Brazil Nuts
  • 1/2 Cup of Dehulled pumpkin seeds
  • 1 Cup of Dates
  • 1 Cup of Dried Cranberries (Craisins)
  • 2 Teaspoons of Vanilla

Directions:

  1. Begin by using a food processor to grind the brazil nuts and pumpkin seeds. Set the Ingredients aside.
  2. Combine the Almond Butter, Dried Cranberries, Dates and Vanilla in the food processor and grind until it becomes finely chopped.
  3. Add the Nut mixture to the Fruit and Almond Butter Mixture, and mix well.
  4. Lay wax paper down in a casserole dish and put the mixture in the dish, making it flat and pressed down.
  5. Let the mixture set, then cut into bar shapes.
  6. Lay them flat in your freezer and let them harden.
  7. Pull them out of the freezer when ready to enjoy!
  8. Alternatively, you can use the mixture to make small “Energy Balls”, as opposed to the bars.

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.