Foods for kids

Thriving in the Summer Heat

Posted by Leanne McCann

summersurfThe joys of summer.  Beach trips, spending all day outside, warm weather, and more daylight.  The downside is that here in North Carolina, summer is no joke.  We are regularly in the 90s by 10AM, and can expect the heat to rise over the next two months.  That doesn’t mean that we hibernate with the A/C cranked all summer.  It just means that we need to be conscious, and some days, careful about getting out to enjoy the day, and our favorite activities. So what’re my best tricks for thriving in the sun drenched summer?

 

Timing

Typically, the suns rays are the strongest from 10AM-4PM.  This is when we see the strongest penetration of UV rays, as well as the highest risk for heat stroke, sunburn, and dehydration.  If you have the opportunity, it’s highly recommended to get outside before or after this window, to lower your risk. No matter what time you get outside, there are some simple strategies to keeping you and your loved ones (including your pets) safe and enjoying the sunshine.

 

Sunscreen

It is recommended that you put on sunscreen 30 minutes before sun exposure, and then reapply every 2 hours that you’re outside to successfully protect your skin from damage, and minimize the risks of skin cancer . The downside of this is that many sunscreen contains toxins, such as parabens, that you may want to avoid.  Head on over to the EWG to see the safest sunscreens for your skin, and your health. Two of my favorites are 100% Pure sunscreen, and California baby.  The next problem is that wearing sunscreen blocks absorption of vitamin D, which is vital for optimal health (including cancer prevention). It’s important to manage getting healthy levels of vitamin D, with the protective benefits for your skin. It’s recommended that you have 20 minutes of unprotected sun exposure to allow your body to absorb vitamin D.

 

Eat Your Sunscreen            watermelon salad

One way to give your skin some extra protection, without layering on sunscreen 5 times a day,  is to eat foods that have protective qualities for your skin.  As a nutritionist, I regularly “eat” my sunscreen. Foods that contain carotenoids such as lycopene, help protect your skin from the inside out.  Foods that contain the highest amounts of this nutrient, are tomatoes, watermelon, guavas, papaya, and grapefruit.

 

 

One of my favorite ways to get in some “internal sunscreen”watermelon drink is to mix watermelon, mint, and some lime into a blender, or juice it.  It’s such a refreshing (and hydrating) summertime treat, with amazing benefits!

 

Other foods that are shown to have skin saving benefits are pomegranates, and foods containing omega 3s (think salmon, flax, and walnuts).  Even dark chocolate is shown to help protect skin, with it’s high antioxidant content.

 

Hydration

One of the most common issues in the heat of summer, and one that can have serious repercussions, is dehydration.  While this can happen any time of year, it happens most often, and more quickly, in the heat.

The general rule for basic hydration, just to sustain life functions, is 1/2 of your body weight in water, a day. If you workout, you should go into your sessions well hydrated, and continue to hydrate throughout.  Since heat exhaustion and heat stroke can occur when the mercury rises, care should be taken to slow down or stop your workouts, if you are experiencing the signs of heat exhaustion/stroke. The other great thing about the fruits mentioned above for internal sunscreen, is that they are also high water content foods.  While drinking water is key to staying lubricated, eating water rich foods (while lessening sugars and processed foods, which dehydrate you), will help to ensure optimal hydration levels.

 

Electrolytes                               electrolyte drink

When the temperatures rise, so does the sweat factor.  Besides just losing water, our deplete our electrolytes as we sweat.  Calcium, Sodium and Potassium are responsible for vital bodily functions; including nerve and muscle function, blood PH, and blood pressure. Depletion or imbalanced levels can cause muscle weakness, cramping, as well as hyponatremia.

If you’ll be out for long periods of time, or working out in the heat, I suggest having something to help replenish your electrolytes. Most sports drinks will provide this, my favorite being skratch labs and nuun products (but everyone is different, so try some out). You can also get capsules, such as Hammer nutrition’s Endurolytes, if you prefer that method.

I also make a simple homemade electrolyte drink that can be changed up with different citrus fruits, some ginger, or even a dash of cayenne.

 

Clothing and Shade

So many clothes now, are made with SPF built into them.  While this is great and provides additional protection, putting on a layer when you’ll be out in the sun, is beneficial also.  Minimizing the direct contact the sun has with your skin, will decrease the chance of skin damage *that includes decreases the signs of aging too!).  Another great way to avoid damage, and still enjoy being outside, is to find some shade whenever possible.  It seems like common sense, but you’d be surprised at how often people don’t think to move their activity under a tree, or to bring a popup tent or sun umbrella, if they’ll be out all day.  A nice large brim sunhat is also a fantastic way to carry some shade with you!

These are simple, inexpensive ways to enjoy your time outdoors, during the hottest months of the year.  Who has some other great ideas?

Super Energizing Granola

Posted by Leanne McCann

 

This is one of my all time favorite, go to recipes.  I make this for some of my endurance events, and can easy alter part of the batch to be more day to day, and kid friendly.  It’s great as a plain snack, on yogurt, or eaten as a cereal with some almond milk. The combination of carbs, fats (including MCTs from coconut oil, which quickly convert to fuel), and protein, keep you full and fueled for the day.  Easy to transport, and lasts for weeks in the fridge.  It’s a staple for snacks, breakfasts, and endurance events. Enjoy!

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The Best Butternut Squash Soup

Posted by Leanne McCann

 

I have tried many butternut squash soup recipes, and this one never fails to leave the pot empty.  It’s so simple to make and tastes super creamy, while remaining a low fat, healthy dish.

 

The Best Butternut Squash Soup Ever
Print Recipe
This soup is so easy to make and tastes incredible! The creaminess of the squash, paired with sage, is perfect for a cool fall (or winter!) day. You may want to make a double batch, because this soup won't last!
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
The Best Butternut Squash Soup Ever
Print Recipe
This soup is so easy to make and tastes incredible! The creaminess of the squash, paired with sage, is perfect for a cool fall (or winter!) day. You may want to make a double batch, because this soup won't last!
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Ingredients
Servings: people
Instructions
  1. Sauté on medium heat chopped onion in olive oil, until soft and fragrant. About 7 minutes
  2. Add chopped sage. sauté for about 30 seconds
  3. Add butternut squash and broth. Bring to a boil. Then turn down to a simmer. Keep simmering until squash is soft. About 30 minutes.
  4. Take off heat and let cool. Then transfer to Vitamix or other blender, and blend until smooth. Return to pot
  5. When ready to serve, Heat the coconut oil or ghee in a pan. Place sage leaves in the in the pan, cooking until slightly crisp. I usually turn them over once, while in the pan.
  6. Add several leaves to each bowl of soup and sprinkle with parmesan (optional)
Recipe Notes

Sometimes I'll also add 2-3 peeled and chopped apples (Fuji, Gala, Braeburn).  I add it at the same time as the butternut squash.

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Here is another quick and easy veggie dish that’s great on a cold day.  What’s your favorite cold weather soup/meal?

 

Natural Remedies Perfect for Heading Back to School

Posted by Leanne McCann

As we round the corner to another school year,we are aware of so many mixed emotions, schedule changes, and a myriad of unforeseen setbacks . These natural herbal and homeopathic remedies are suitable for kids of all ages (herbal is for age 1+), and are pediatrician approved!

 

The onslaught of GERMS!!

You know that the first week or two that your child goes back to school, the Herbs For Kidschances of them getting sick are practically inevitable.  Suggested by my daughters pediatrician, this herbal remedy helps to boost your child’s immune system naturally, at the first sign of illness.  I generally give my girls the remedy a couple of days before schools starts, and through the first week.

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Yes, you can milk a nut. The best alternative milks to try

Posted by Leanne McCann

The word is out that dairy may not in fact, be part of a healthy diet.  Some say it’s fine, as long as it’s organic, but let’s talk about some reasons to ditch the breast milk (cows, not nursing mommies) .

It’s well known that dairy is mucus forming in the body.  It causes a buildup throughout the digestive system that exacerbates respiratory issues, as well as causing difficulty in the assimilation of nutrients in the large intestine.

Beyond that, we are all lactose intolerant, essentially.  Our bodies stop making lactase at 5 years old (when we should be done breast feeding).  Some people have a more allergenic response to dairy, but the truth is, none of us are making the enzyme needed to properly break it down in our bodies.

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Roasted Vegging Out

Posted by Leanne McCann

 

What to do when you’re stuck in the house and the kids are sleeping the whole day? Clean out the fridge and cook up some great food! I typically try to do a few large batches of veggies each week. We’re all busy, right? I want to be able to reach in the fridge, heat it up and know that what I’m (and the rest of the family) getting, is good, clean food. Good, meaning I want it to fuel my body, but it also has to taste good. If it doesn’t, I’m wasting my time and wasting my money, because no one’s going to eat it.

So, my go to veggie prep is roasting. The combination of veggies, broths, herbs, etc. are endless. My kids love the root vegetables (beets, carrots, sweet potato) because of the amazing natural carmelization that occurs when you roast them. I read long ago that if your kids hate the veggies you serve them, try roasting them. Works every time.

Yesterday, it was maple glazed brussel sprouts; broccoli and cauliflower with olive oil, sea salt, pepper and thyme; and beets with olive oil and a touch of sea salt. So simple and so much food to get me through the next few days.

· I usually have the oven on 375-425 (time varies depending on veggies. After 25 minutes, I check, toss, and then start checking in 10 minute increments)

· Use 2 tablespoons of oil in a bowl (I like olive oil and coconut oil), and mix the veggies up to get them coated.

· For maple glazed, I do 1 Tbsp. of oil and 2 Tbsp. of grade B maple syrup.

· With broth or Miso, I add about ¼- ½ cup to the bowl.

· Herbs and spices should be added to your particular taste!

Spotlight on the cruciferous veggie, great cancer fighters!! While beets aren’t in that family, they’re quite a nutritional powerhouse as well

veg2veg1veg3

These are my personal, general guidelines. However, everything is to taste (and what you have in your kitchen or garden)! Change up anything you like to suit your preferences, and try a few things you’re not sure of. Carrots, fennel, sweet potatoes, green beans, eggplant and zucchini all roast great too (choose these organic veggies when possible) I promise you’ll find some new favorites!

Seize Every Moment!