Knowledge is Delicious
/“You have brains in your head, you have feet in your shoes, you can steer yourself in any direction you choose.”
Fall is approaching and the kids are back in school. Transitions can be tricky, but they also offer us ample opportunity for new choices! Now is the perfect time to choose a health supporting lifestyle for your kiddo (and yourself) that sets them up for health AND success in and outside of the classroom.
DIET
Recent estimates in the United States show that about one in six American children has a neuro-developmental problem such as learning deficits and attention deficit disorder. Could it be due to what we are feeding our children and the lack of physical activity?
It’s common to start the day with cereal and juice or maybe some toast with peanut butter and jelly and juice. This typical breakfast is high in sugar and refined carbs, which converts into sugar when digested. High intake of sugar can lead to hyperactivity, along with focus and concentration challenges followed soon after with a blood sugar crash which leaves them feeling irritable, moody, fatigued, dizzy, weak, anxious, light headed and hangry.
Breakfast is touted the most important meal of the day. It’s the first meal we eat after fasting through the night and is thus the first input we are providing our body - informing our body what the status of our world is and how it should respond for the rest of the day. Starting your child’s day with a balanced breakfast will help ensure stable blood sugar levels which is the cornerstone for metabolic and brain health.
Components of a Balanced Meal:
Protein: Eggs, full fat cottage cheese, plain Greek yogurt with a little honey or maple syrup, smoothies with a high quality protein powder or plain Greek yogurt
Fat: Nut butters (almond, cashew, Nutzo), nuts, full fat dairy, avocado, real butter (not buttery spreads), seeds (flax, chia, hemp, pumpkin), olive oil
Carbs: From fruits & veggies (2-4 oz smoothie with greens like spinach/kale which has no flavor in the smoothie), or from no-sugar-added intact grains (steel cut oats, quinoa, brown rice)
While breakfast is especially important, meals the rest of the day are critical as well. Especially as their energy starts to wean during the day. It’s important to fuel them with foods that create sustained energy rather than quick energy like sugar.
Some Healthy Recipes for the Week:
Breakfast:
Yogurt Parfait (use unflavored yogurt)
Lunch:
Guacamole with veggies (Costco sells single serve guac as do most retailers) + fruit
Applegate farms turkey meat or Costco’s deli turkey slices wrapped in a butter lettuce leaf
Gluten, Grain Free Corn Dog Muffins
Snacks:
Hard boiled eggs made in a fun egg shaper
Brown rice cake with nut butter (almond, peanut, cashew butter) topped with sliced apples and cinnamon
Raw nuts
Mary’s Gone Crackers with salsa, guac, or hummus
MadeGood granola bar
Dang’s Coconut Chips with fruit
Mamma Chia pouches
Hummus and veggies (Costco sells single serving Hummus)
Dinner (can be used for lunch leftovers):
Sloppy Joes on Gluten free bread (or no bread) with sweet potato fries
Sweet Potato Noodle Casserole (add roasted chicken for protein if you’d like)
Veggie Potato Cakes (use quinoa or gluten free panko crumbs)
When choosing packaged meals, please become a food detective and learn how to read ingredient lists and nutrition labels. Many packaged options say” sugar free” but are ladened with artificial sweeteners which can disrupt the gut microbiome and create neurological dysfunction in some folks.
LIFESTYLE
While diet is super important to maximize your kiddo’s health and productivity, the rest of their lifestyle is equally as important. Here are some lifestyle tips your kiddo (and you!) can maximize each day:
Sunlight: We need direct sun exposure (without sunscreen) to produce Vitamin D. About 15-20 minutes of exposure will be great for your kiddo. Plus just 5 minutes in nature has proven to boost moods.
Activity: Moving the body increases endorphins (better mental health) and increases insulin sensitivity allowing for greater use of glucose for energy.
Sleep: Lack of good quality sleep decreases the immune system and leaves folks craving carbs and sugar for quick energy. It also creates challenges with memory and concentration. Aim for 10-12 hours per night for your little one.
Joy, Play, Laughter! These acts bring folks into their parasympathetic nervous system mode, which is the healing, calm, productive state of being!
Creativity: Creativity sparks curiosity, imagination and encourages problem solving and also engages the parasympathetic nervous system mode. Inspire them to engage in a variety of arts and imaginative play.
Breathing: We need oxygen to fuel our cells to make energy. Address any mouth breathing or snoring as this can create a stressful physiological response as well as fatigue and a decreased immune system. Will your kiddo be wearing a mask? This is especially important for them. Encourage deep breathing whenever they can.
Following these guidelines can seem daunting. Start with one area and gradually overtime add in another. It also takes a village to raise healthy and happy kiddos. Ask your family, friends, neighbors, colleagues, teachers for help - and who knows? Maybe they’d love to work on creating these habits as well.
You’re instilling sustainable healthy habits for you and your kids so have fun!
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This blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone.
Always be sure to work with your healthcare practitioner. I highly recommend trying all new recommendations and/or supplements slowly to make sure they are ok for you