Back to School Dinners Made Easy

Back-to-school can be hectic trying to adjust to new schedules and getting everything on your list accomplished by the end of the day. Healthy eating doesn’t have to be difficult or time-consuming.  It just means making some better choices. Foods high in sugar can drain your energy and lead to immunity and illness.

A healthy meal should contain a good protein source (lean meats, natural nut butter), include a whole grain and a fruit.  Planning easy, healthy dinners are important for staying on tight schedules and can make things seem easier.  You can take advantage of some of the great fall fresh vegetables available in your community and throw together a healthy meal in less than 30 minutes. This turkey wrap is perfect for quick and easy meals and will delight with every bite.

Apple Turkey Wraps

Ingredients

1 1/3 cups red apples, diced
1/2 cup low-fat lemon yogurt
4 8 inch Ezekial sprouted whole grain tortillas, warmed
2 cups fresh spinach leaves
6 oz smoked turkey breast, thinly sliced
2 oz Havarti cheese, thinly sliced
2 cups clover sprouts

Directions

Combine apples and yogurt; set aside.
Divide and arrange spinach, turkey, cheese, and sprouts evenly over tortillas.Place ¼ of apple mixture down center of each tortilla. Fold two opposite sides in about 1 ½ inches and roll. Cut each wrap in half and serve immediately.

From: Michigan Apple Committee      Servings: 4         Prep Time: 10 min.

-Mona Claypoole, Director of Marketing & Wellness Support

DIY of the Month:Concentration Concentrate

Getting your children (or yourself, for that matter) to settle in and get homework and studying done in the evenings can be a difficult task.

While taking an Aromatherapy course in Ireland the instructor gave us a great tip for staying focused and keeping our spirits up during those long evenings of study. She called it her “Concentration Concentrate”. It uses 2 essential oils – Rosemary* known for its positive affect on memory and concentration, and Grapefruit, a sunny, citrus scent that helps brighten your mood.

That combination helped get me through my exams and now it helps my 4 kids get homework done in a focused, yet joyful, atmosphere that still surprises me at times. Studying is no longer a chore and since they stay on task we have time to play together after dinner.

Fill your 4 oz mist bottle with distilled water and add 15 drops of Rosemary Essential Oil and 15 drops of Grapefruit Essential Oil. Shake before spraying.

If you use a diffuser, put 3 drops of Rosemary Essential Oil and 3 drops of Grapefruit Essential Oil onto the refill pad if a plug-in, or into the bowl of water if a burner.

                   

*Rosemary has been shown to increase the risk of seizures. Please do not diffuse in the presence of an epileptic.

- Nancy Mayne, Wellness Director 

Back To School Supplements

Back to school is upon us, kids are back in the classroom and need a smart start.
Multivitamins can help with nutrition, learning and overall health and immunity.

Supplements and a healthy diet can help boost brain power, improve immunity and soothe stress. A nutritious breakfast and a diet that is low in refined sugars, trans-fats and boxed, processed foods is an excellent way to begin the day. Children don’t always eat right, so here are some supplement recommendations and how they can help.

DHA (Docosahexaenoic acid) The brain’s nerve-cell membranes are made of fat. Ingesting a healthy fat, DHA, can help make these membranes successfully fire off neurotransmitters and help with attention, focus, processing efficiency, and memory. This can result in improved listening, comprehension and vocabulary skills.

Liquid fish oil with EPA and DHA can also offer anti-inflammatory support for allergies, colds and viruses. Algae can work as a vegetarian substitute for fish oil.

Phosphatydilserine is a fat that facilitates communication among brain cells and is a natural substance your brain makes. It can help to enhance memory, improve attention, concentration, learning, behavior and school performance in children. Phosphatydilserine is found in foods such as eggs and soy, but only in small amounts so dietary supplements are an effective option. It is compatible with fish oil.

Vitamin D can help with immunity for all children. Vitamin D helps to trigger the immune system to react and fight off infections like the seasonal flu.

Probiotics are good bacteria that help maintain beneficial intestinal flora; which not only helps digestion but boosts immunity. Over 70% of the immune system is produced in the small intestine. Probiotic supplements with a mixture of Lactobacilli and Bifidobacteria may help reduce the incidence of fevers, coughs, runny noses and other infections in young children.

Elderberry is an herb that may help shorten the duration of colds, flu and other viruses. Elderberry is known for its antiviral and immune-system stimulant properties.

Magnesium can help relax and calm children. As a calming mineral, magnesium trumps calcium, but children may need more calcium for their bones, so the two nutrients are usually given together.

Lemon balm (Melissa officinalis) can help to soothe anxiety and is gentle but effective. It is also helpful in supporting healthy activity levels and concentration- a big plus in the classroom. Children can drink 1 to 2 cups of freshly brewed tea daily or tinctures that use glycerin to extract the constituents from an herb rather than alcohol.

-Mona Claypoole, Director of Marketing and Wellness Support