If you are an active person, you probably know what this means.
I did such yesterday.
I forgot my age. Yes, that can be a factor too.
I overdid it Big Time.
I hit the wall. And could go no further.
What does “hit the wall” mean?
In endurance sports or long term hard exercise, “hitting the wall” or the “bonk” is a condition of overwhelming fatigue and loss of energy.
I was working hard cleaning in the yard. I was lifting, tugging, throwing, and moving items. The temps were actually nice. But I did not realize the amount of energy I was using.
I’m not a big breakfast eater. I did eat my toast and drank my Energizing Tea and Life Shake. But it wasn’t enough. What we “normally” eat for breakfast or lunch is usually below what is required for heavy exercise. Toast and a Life Shake is good for staying inside and doing the “usual stuff.”
(Energizing Tea does contain 70 mg of caffeine, but don’t rely on caffeine as your engine starter. The fuel is in the carbs.)
My breakfast was not what was needed for the strenuous exercise I was going to do that morning.
Before any strenuous exercise, and that can include cleaning out a locker in the yard, take time to eat a carbohydrate rich breakfast. Obviously one piece of toast it not enough, even adding the carbs of the Life Shake. I wasn’t looking at carbs. I was thinking protein.
But protein is not the fuel needed when there is work to do.
What happens when you “bonk” or “hit the wall” is that you have used up your first response glycogen stores in your body. You also are probably a bit dehydrated. (Remember it doesn’t take much to be dehydrated. I was too busy to drink!)
For women it is 9 cups of fluid over a day; for men it is 13 cups of fluida day.
Now if you are starting out in the morning with your huge strenuous task, remember you are a deficit to start with from the overnight fast. You can see how quickly you can become dehydrated when exerting strenuous exercise. Your body fluid is down. What are you adding to start the day? More than a cup of caffeine??
Add some heat of the sun, and you are a great example of what dehydration can be.
What is glycogen?
“Glycogen is a form of glucose, a main source of energy that your body stores primarily in your liver and muscles. Your body needs carbohydrates from the food you eat to form glucose and then glycogen.”1
Choose good carbs to store; you know what kind. Oats, Rye, Steel cut oats, beans and whole grain rice, whole wheat breads, apples, berries, potatoes, sweet potatoes. Use some of last night’s carbs to start with a good breakfast: rice and beans and eggs? Potatoes, beans and eggs. Maybe a bit of cheese to garnish. Add an apple to much on the side.
Glucose is from carbohydrates (a macronutrient) in certain foods. Good carbs such as oats, (sorry Cheerios’ oats do not count as way too much sugar and low on good carbs. No wonder kids can’t sit still in school?)
When your body doesn’t need the stored glucose for immediate energy, it stores it in your muscles and liver. It puts this stored glucose into storage. (like the stored carbs from last night’s supper.) And we know how hard it can be sometimes to get things out of storage!
Your body creates glycogen from glucose in those good whole carbs in process called glycogenesis.
For an untrained individual, like myself as I was not thinking endurance activity, an average diet is able to store daily about 380 grams of glycogen in the body. This total amount is spread out throughout the muscular system and is not readily available. This is talking a whole day’s worth of glycogen.
When glycogen stores are not replenished during the exercise, your available energy storage is quickly depleted and in less than 2 hours of intense exercise. (I wanted to get it done!)
Glycogen is needed for any strenuous work and it doesn’t have to be special work; it could be your job as we know there are many jobs that require a whole lot of muscular effort.
Suddenly I was intensely tired and could do no more.
I had to stop. I could hardly walk into the house. Boy was I tired! Almost weary.
I drank a Shaklee’s Hydration product. It wasn’t enough. I was too dehydrated for instant results.
I then thought of a Recovery drink that is higher in carbs, sugars, and sodium. (I chose Shaklee’s Build+) I added this to my next drink, with more Hydration product.2
But I was sooo tired. I needed to lay down.
In about 30 minutes, I did feel better and was back on my feet. I was amazed at how different I felt. No longer tired.
I had never noticed the HUGE difference when you give your body what it needs at that moment! It was a lesson learned and to be shared.
What is this lesson?
For one, don’t try to be Superwoman or Superman. Learn to cut down big jobs into sections or days if needed. When you are on the job, look at what needs to be done. Break it up into sections that will allow you time to hydrate and replenish. Work with the weather if you can. (This can mean heavy work when the temps are cooler and not at mid-day.)
Two: Eat a good breakfast: even if I’m only trying to get yard work done in a short amount of time. (working against the heat of the day.) I suggest Oatmeal with fruits. High carb and good sugars. Drink a good amount of a good Hydration product. (I’m not talking Gatorade here.) Be careful as to quantity as you don’t want to swish those liquids when bending and stretching. You technically should drink your fluids one hour before exercise.
Three:Prep and have a hydration drink available to sip while you are working or exercising. Keeping hydration up does make a difference. Yes, this means that not only do you need a rake, or shovel, or trowel, or whatever equipment needed for the project, you also should prep a good hydration drink to have close by.
Four: Water is not your friend when you are working. Fluid levels are affected by many things. And water does not have the needed electrolytes you are expending.
Sports drinks are not your friend when you are dehydrated as many are too high in sugars and low in needed electrolytes.
Five: Pace yourself. Rome wasn’t conquered in a day. (If you are an endurance athlete, you need an different set of rules to reach your goal.) I’m talking to the average person who sets out to accomplish “great things.”
If you are running to get in shape for an upcoming race, let’s chat! There are different rules for fluids and foods when you are in competition.
Six: And most of all take time to recover. I’m not talking a nap on the couch. Yes, I laid down AFTER I had my RecoveryBuild+ drink and Hydration drink. (I am an older woman!) Recovery time is important!
I added a Recovery Supplement at bedtime. This one is an all natural anti-inflammatory and pain relief. Choose wisely to be able to sleep well without pain.
Recovery is important to your body.
Have you ever noticed that after a day in the sun, or a sweaty workout, your skin feels a bit gritty? That grit is actually the salts that have left your body along with the water when you sweat.
Hydration before the shower! Running water over your skin does not hydrate your skin. Stay hydrated through the exercise and you won’t notice the dry skin.
What to eat? Celery, cottage cheese help with fluid retention. Bananas are good for potassium. Nuts, seeds and dark green leafy greens are good for your tired muscles.
Calcium helps with muscle contraction and is a good liquid for the Recovery drink. Soy, coconut water, milk (now you know why the Indy drivers drink milk after a race), iced tea and agood Hydration product. Pedialyte is good. 3
With a child athlete: pack a banana, nuts, orange slices. Add a good hydration drink, not just a bottle of water.
Recovery foods are important to help with the healing of the muscles used during the strenuous exercise. (You do want to go back out tomorrow and finish the job?)
Indy 500 winner drinking milk
Be choosy. No fast foods. No hot dogs or burgers. No fries. No popcorn as that kind of salt is really too much.
A good salad will be a good start. And maybe a glass of milk! We talked what to pack.
What do you usually have for breakfast? Coffee? Tea? Toast? Cereal? Fruit? Juice? Is breakfast a “sit-down meal” or a grab on the run out the door? We all are in such a hurry!
According to polls a normal breakfast can consist of the picture below:
Now I have to say that egg sandwich looks yummy! Bacon and eggs on a muffin! And with cheese!
But one has to be in a car to indulge. And we can see that there is a whole lot of fat in/on that sandwich. So maybe not a good choice?
I’m betting Eggo Waffles are a great favorite, and easier to serve and eat!
I like the taste of Eggo Waffles! A friend of mine tasted a whole lot of gluten-free waffles. Her body needed gluten-free. What she tasted was “awful!” She decided that she would still occasionally indulge in Eggo Waffles as they are the best frozen waffle! Even though she would have to do with a tummy ache after! Crazy!
I’m betting there are a lot of kiddos that start their day with an Eggo waffle. Hopefully, they will also have a glass of milk!
What happened to breakfast cereals? Especially a hot cereal? What has happened to sitting down for breakfast? Our lives are “on the run!”
Breakfast is the most important meal of the day.
It literally breaks your “fast” from the day before. I’m sure you have heard of a “Fasting” group that says you can lose weight this way! But is it any different from what we all do?
Most of us choose to eat supper between 6:00 and 7:00 p.m. Most of us do not eat afterwards. Thus begins your body’s fast time.
Seven o’clock P.M. to seven o’clock A.M. is 12 hours of fast and no food or drink. It does help a lot that we all are usually sleeping during this time of no foods!
Why is it important is that we Break the Fast with nutrition?
Importance of breakfast: Eating breakfast is considered important as it replenishes your body’s energy stores after a night of fasting.
Can Eggo Waffles do that? Upon review of the package, Eggo leaves out a lot of nutrition. It is high in calories and high in carbs. Low in proteins.
There are 195 calories in a 2 waffles: a serving size of KELLOGG’S EGGO Waffles, Homestyle. The calorie breakdown is 34% fat, 57% carbs, and 9% protein.
For a child starting the day, the ingredients guarantee “the wiggles.” They promise giggles as the morning goes along. Or maybe lack of concentration?
As we sleep, our bodies are still at work, digesting foods from the previous day. Yes, there is still food in your stomach when you hit the bed!
By morning, your blood sugar is low. Your blood sugar is the power for your body’s muscles and brain. Breakfast replenishes this.
If we miss or short-change our “break the fast” meal, our body begins to tap into our energy reserves. These reserves can be stored in our muscles. Not a good way to start the day.
Your whole system becomes stressed. Skipping breakfast or short-changing breakfast throws off our circadian rhythm! This is the built-in clock that runs our days and nights.
For children, meeting the metabolic needs are greater than for an adult. Remember a child’s body is in the “growing mode.” Nutrition is important.
Statistics show that 20% of American children don’t eat breakfast; 32% of adolescents skip breakfast.
I struggle with expecting children to sit quiet or study when their “tummies” are rumbling. It’s also hard when they are full of sugars and sugar “wiggles.”
Skipping important nutrition in the morning can affect learning, increases the risk of obesity, diabetes and heart disease. This can be said as those who eat breakfast are normally healthier all around than those who skip.
Our children are experiencing obesity and diabetes at early ages.
Putting some good protein and fiber into your stomach in the morning can actually help control appetite throughout the day. Remember it takes hours for food to be processed throughout the body.
A good breakfast could be a nutritious cereal. Did you know that statistics show the average American child will see approximately 758 breakfast cereal advertisements each year?
Most breakfast cereals advertised or available in supermarkets are either high in sugars, low in proteins, and low in nutrition. They are sold based on flavors. And we all like sweet and crunchy!
Another great kid’s favorite:Kellogg’s Pop Tarts. Pop Tarts are very low in nutrition. High in sugars.
Oatmeal has it’s advantages, but most have to be cooked. And that takes time. Be careful of sugar-free Oatmeal as it has chemical sweeteners in it instead of cane sugars. I don’t want the chemicals. I’d rather deal with cane sugar.
Carbohydrates get a bad wrap, but they do belong at breakfast. Whole grains are the best carbohydrate in the morning. Whole grains digest slower, moderate blood sugar peaks, and supply nutrition.
My choice: My suggestion:
A Breakfast smoothee of milk, protein powder, and fruits and vegetables. Create at dinner time, and refrigerate. It can be made ahead; zapped in the blender in the morning, and provide the best nutrition for your body.
There are endless possibilities of flavors. And Colors with fruits and veggies! After a remix, pour the Breakfast Smoothee into a traveling mug. Then, head out the door with great nutrition for the day!
I personally like the Shaklee Cafe Latte Life Shake, and I add it to my morning coffee! If I have tea, I may add the vanilla flavor Life Shakeor the Strawberry? I add fresh fruit (a banana) to my meal, and I’m all set!
Nine Tips for A Good Breakfast:
Learn to read labels. Don’t buy breakfast based on the TV add. Choose your food wisely. I also feel that a good breakfast keeps the doctor away! Meaning good nutrition does pay off! Wellness does make cents!
Look for whole wheat, oats, rye or other whole grains listed in the FIRST ingredients. You can always add fruit to sweeten. (I do like Oatmeal, and especially Steel Cut Oats!and I can find them Instant!)
Do you know your coffee drink! A local drive-through coffee may have a lot of sugar added for flavors. Starbucks coffee contains 470 calories, 12 grams of unhealthy fats, and 59 grams of sugar! I flavor my coffee with a protein powder. The disadvantage of the powder, is I have to stir it more often. But I can do that! And again lots of flavors to choose from!
Make processed meats such as bacon or sausages an occasional treat. Processed meats have been linked to colorectal cancer (even for young people), heart disease, and type 2 diabetes. Use bacon as a family breakfast on the weekend.
Do not use processed meats, such as bacon or sausage, before physical activity. This includes when you or your child are exercising or playing ball after breakfast. Processed meats are hard to digest and can easily create stomach issues with activity. If you are looking for protein add an tofu or yogurt. Left over meat from dinner the night before can also be served. Beans and rice are a good source of protein.
Serve Eggs in moderation. Eggs are high in cholesterol, but do have proteins, vitamins, and nutrients.
Go easy on fruit Juices. Whole fruit is better as it adds more fibers. Many fruit juices are high in sugars.
Eat IN, not OUT. Breakfast offerings from Fast Food places are high in Sodium, and low in fibers. Its the sodium that really can affect the rest of the day; and you will retain fluids.
Lastly: blend up a Breakfast Smoothee. Combine whole fruits, yogurt, tofu, vegetables, and protein powder with milk, water, or a small amount of fruit juice. A Breakfast Smoothee can be very tasty!
Let’s get Particular!
You know I’m a Health Coach. You know I am a bit biased as to what I think is a good product. If you don’t want to read more, this is the place to end.
If you do want to find out why I am so choosy, then hang in there.
Why Shaklee? Why not some other brand?
I choose Shaklee because of it’s science and it’s dedication to Nature. How can a company produce products with chemicals and then say that they believe in Nature?
Shaklee is all about Natural. 100% pure. No pesticides, fungicides, insecticides. All the ingredients are naturally safe. Or they reject it.
Shaklee Cares:
One way Shaklee is making an impact is through its nonprofit, Shaklee Cares. I can enjoy the good health of Shaklee supplements, but what about those who can’t afford it?
Shaklee Cares provides direct support to families in need. This shows the company’s commitment to doing good.
Shaklee Cares was started in 1992 to assist its customers who were victims of Hurricane Andrew. It has since developed into a general emergency relief fund. This fund has made grants of more than $650,000 in support of 150,000 families.
Roger Barnett, Shaklee’s President, says that a Shaklee ambassador often help their customers apply for the funds. Sometimes, the ambassador even applies on their behalf. “So, if they say they need it to buy an emergency generator, we get it for them” says Barnett. If they need it “to get food for their family, we give it to them.”
I was very happy to be able to help a customer in Puerto Rico! Shaklee does care!
Vitamin Angel
On the 25th anniversary of Shaklee Cares, Barnett says he wanted to rally people around the future. To him, this meant two things: kids and the planet. To do this, the nonprofit began partnering with two organizations. Shaklee Cares makes donations of prenatal and children’s vitamins and other nutrition products to Vitamin Angels.
Vitamin Angels is a special program. It helps children all over the world have access to nutrition.
True Wellness:
“Shaklee’s purpose and mission is to bring true wellness to the world. Shaklee defines true wellness as physical health, financial health, emotional health, and the health of our planet. You cannot be healthy if you don’t have all of those elements,” quote Roger Barnett.
What is Shaklee quality?
Shaklee Corp. conducts over 100,000 quality tests a year. This ensures that Shaklee products are 100% safe for you and your family.
At Shaklee, they screen for over 350 contaminants, pesticides, and impurities on every new botanical ingredient. Shaklee makes products that are gentle on the environment and they never test on animals.
I do not know of any other nutritional supplement company that does this.
What makes Shaklee nutrition so good:
The Landmark Dietary Supplement Study was conducted by UC Berkeley on behalf of Shaklee Corporation: (but not paid for by Shaklee.) (This is a big difference as many “studies” are paid by the contracting company. The results can be quite biased. )
Study participants The study invited about 1,200 people who had used Shaklee supplements for at least 20 years to participate. Of those, 435 completed online questionnaires.
Study methods The study used a cross-sectional design, with participants completing online questionnaires and undergoing physical exams.
Study findings The study found that Shaklee supplement users had better health than non-supplement users, with lower levels of cholesterol, triglycerides, homocysteine, and C-reactive protein.
Shaklee scientists have published over 100 scientific papers and presentations, including the Landmark Dietary Supplement Study.
I like those numbers.
The other recommendation was NASA and their use of Shaklee supplements. The need for good solid health/food products for the space program.
Shaklee started working with NASA in 1993. They provided a customized version of the rehydration beverage, Performance. This was called “Astroade” at the time, and used by NASA Shuttle astronauts. Today this hydration product is part of the Shaklee Sports line.
(Yes that is Senator/Astronaut Mark Kelly!)
NASA continued using Shaklee products until the end of the NASA shuttle program. However, many space astronauts continue to use the supplements.
Hydrate is used by many Olympians. They have to be very careful with the ingredients of products they ingest.
I choose to buy Shaklee products. And one of my favorites is their Life Shake.
Illustrated is their protein Life Shake. It is available in whey, pea protein and soy protein. Life Shake comes in many different basic flavors with seasonal flavors to widen the choices.
Have you ever purchased a supplement product and then questioned your purchase? I have. I got frustrated with the cost of the product I purchased at Cosco, so I stopped taking it. There was no change. My body did not react to the difference. Why was I spending the money?
I’ve done this with Shaklee supplements (tried to go without! Do I really need this?), and my body will let me know if I forget too many times. I can actually feel the difference.This translates into “getting my money/health worth!
Back to Smoothees and Life Shakes:
Non-gmo, gluten free, vegan available, keto-friendly, kosher are all the ways Life Shake is available. It contains 23 Essential vitamins and minerals clinically proven to support heart, brain, vision, bone, immune and overall health.
The Life Shake also includes 200 mg of Calcium plus ALA, an essential omega-3 fatty acid. It is powered by Leucine to help you build lean muscle, burn fat, improve metabolism, and reduce cravings.
I believe the reduction in cravings is Life Shake is satisfying my body’s needs.
Have you ever had a craving for a particular food? I want something sweet, or juicy, or crunchy? Sometimes this is your brain asking for what it needs: glycemic index too low, need fiber? I’ve noticed this as to wanting ” something salty” when I’m working hard and perspiring!
I like to add leafy vegetables to my shakes. I have to be in the “mood” for a green or orange colored shake. They are a nice change and can be quite tasty. (For children: green can be fun! and if it tastes of oranges or strawberries, it is even better!”)
I include fresh fruits, (although there may be a bit of chewiness with fresh fruit. If you don’t want “chewiness” use frozen fruits and vegetables.). I also use different kinds of milk. (When you digress from cow’s milk, read the label for calcium and vitamin D. Sometimes this has to be added. Is it by chemicals?) I have added water when I travel, and it is just as tasty (the flavor is not diluted).
You can also add more fiber, by adding oats. Letting the smoothee set overnight in the refrigerator will make the oats softer. Just reblend in the morning.
Breaking the Fast:
Breaking the fast with a good nutritious breakfast is important. I suggest smoothees as many times time is of the essence when it comes to especially morning meals.
Which Shake to choose? Choose a Life Shake with the most nutrition and one that will enhance the day ahead!
Start your day right! Break the Fast with Good Nutrition. Check out the nine tips for a good breakfast. And enjoy the Day!
Homemade Hot Chocolate in a sweet mug: “You sweet, creamy heavenly thing! I want to spend every winter evening curled up with you. I want my hands are wrapped around a warm mug of hot chocolate. I will watch steam rise from the cup. The whipped cream on top slowly softens. It melts into the creamy dark brown liquid. Slowly my body starts to melt into that cup. I feel the tension ease away.”
What a great tension/stress reliever! I always try to have some “idea” in the back of my head for a secret tension tamer. Hot cocoa hits the spot!
The joys of a cup of Hot Cocoa.
Hot Cocoa for ONE:
2 tsp of cocoa powder, 2 Tbsp of sugar. Heat 1 1/4 cup of milk until warm/hot. Pour a little of the hot milk just enough to cover the powdered mixture. Dissolve the cocoa and sugar with a spoon or small whisk. Once you have a “chocolatey” base, add 1/4 tsp of vanilla. Pour the rest of the milk into the cup, stir and Enjoy!
I want to know more about this wonderful flavor! Where did the cocoa come from? How did it get from field into my cup?
Origins of the cocoa bean:
The cocoa bean is really a fermented seed of the Theobroma cacao, the cacao tree. From the fermented seed, cocoa solids (nonfat substances) and cocoa butter, (a fat substance) are extracted.
Today the cacao tree grows in a limited area of West Africa, and Indonesia. West Africa produces 81% of the world’s crop. There are three varieties: Forastero, Trinitario and Criollo (in order as pictured); Foraster is the most widely used variety.
What it takes to produce one pound of chocolate:
The cocoa tree takes five years of growth to produce it’s fruit, the cocoa pod. The tree has a typical lifespan of 100 years!
To produce 1 pound of cocoa, you need about 400 dried cocoa beans. A typical cocoa pod contains 30-40 beans. Cocoa pods weigh about 14 oz each. The yield is about 9-10% of the total weight. One person can separate the beans from about 2000 pods per day.
The beans are roasted, cracked, and de-shelled, resulting in what is called nibs. These nibs are then ground into a thick paste known as chocolate liquor or cocoa paste.
A cocoa pod, picked by hand, is 6.7-7.9 inches long. It varies in colors: green, red, or purple as they mature. Once mature their color is yellow or orange, particularly in the creases of the pods.
These pods grow directly from the trunk of the tree or a large branch. The pods do not ripen at the same time, so harvesting needs to be done periodically throughout the year. Ripeness is a judgment of color of the pod. They are harvested with a curved knife or a long pole.
Cocoa pods have to be harvested carefully to avoid damaging the junction where the stem is attached to the tree. This is where future flowers and pods will emerge. (It seems to be quite labor intensive.)
It gets better! The harvested pods are opened with Machetes! to expose the bean.
Oh my!
The pulp and bean are harvested, and the rind is discarded. This is an essential process in which the beans are laid out in bins or grates. They “sweat” as the thick pulp liquifies during fermentation. If sweating is interrupted, the resulting cocoa will be ruined. If underdone, the seed’s flavor is like a raw potato and becomes susceptible to mildew. Some cocoa countries distill alcoholic spirits with the liquefied pulp. (Think Aztecs with their potent cocoa drink.)
Processing:
Cocoa butter and Cocoa powder are separated using a hydraulic press or the “Broma process.”
Natural cocoa utilizes the Broma process. This involves hanging bags of roasted cocoa beans in a very warm room, above the melting point of cocoa butter. This allows the butter to drip off the beans. It is then collected.Natural cocoa powder produced with the Broma process retains the natural pH level.
Once the cocoa butter has dripped off, the beans are put out to dry.
Treating cocoa with an alkali produces Dutch process cocoa. Dutch processed cocoa, called Dutch cocoa, or alkalized cocoa, is cocoa solids that have been treated with an alkalizing agent. This treatment reduces the natural acidity of cocoa. It gives it a less bitter taste and a darker color compared to “natural cocoa” extracted with the Broma process. It forms the basis for much of modern chocolate, and is used in ice cream, hot chocolate, and baking.
To all the bakers reading this:
(Illustrated is the difference in color due to the processing. Dutch cocoa is on the left, and natural cocoa is on the right.)
For you bakers to know: Dutch processed cocoa has a neutral pH.It is not acidic like natural cocoa. In recipes using sodium bicarbonate (baking soda), the cocoa’s acidity is necessary to activate the leavening agent.An acid must be added to the recipe. One can add cream of tartar or use buttermilk instead of fresh milk.
Dutching greatly reduces the levels of certain phytochemicals in cocoa.
Phytochemicals:
(Medium close up image of David Kebu Jnr holding cocoa beans drying in the sun.)
Phytochemicals are chemicals from plants that may affect health, but are not essential nutrients.
The flavonol-rich chocolate and cocoa products may have a small blood pressure lowering effect. The beans also contain theobromine, and a small amount of caffeine.
Hot cocoa has nutrients!
“It is the ‘theobromine of the cocoa seed that has the affect on blood pressure. Theobromine is an alkaloid. It naturally lowers blood pressure. This, in turn, decreases the risk of cardiovascular disease. There’s also some evidence theobromine may reduce “bad” cholesterol and improve “good” cholesterol. Additionally, the substance may improve blood flow throughout the body, further supporting the heart.” (tcho.com/blog)
Theobromine can also stimulate similarly to a cannabis high, but at a much lower level. It thereby produces a relaxing effect and relieves stress. (I knew there was a reason to feel so good after a cup of hot cocoa!)
Pharmacology: “theobromine is also used as a vasodilator, a diuretic, and heart stimulant. And similar to caffeine, it may also be useful in management of fatigue.”1
Caffeine in cocoa
Theobromine is also present in small amount in tea and coffee.
Caffeine is highly water soluble, peaks in the blood 30–40 minutes after ingestion, and has a half-life of 2.5–5 hours.
Theobromine is fat soluble. It attains peak blood concentrations 2–3 hours after ingestion. It has an estimated half-life of 7 –12 hours.
Some people are able to drink hot cocoa before bedtime with no sleep issues. I suggest you try it first on a night where sleep may be important.
100 grams unsweetened cocoa powder without alkali contains 230 mg. (natural cocoa with Broma process)
Cocoa has some nutrients in the bean! Coffee not so much.
Cocoa on the international market.
There are international and national initiatives to support cocoa production. Many nations working together for a common good.
These international and national initiatives aim to support sustainable cocoa production. This group of initiatives includes the International Cocoa Organization (ICCO), Swiss Platform for Sustainable Cocoa (SWISSCO). It also includes the German initiative on Sustainable Cocoa (GISCO), and Belgium’s Beyond Chocolate. Countries where chocolate is significant.
These initiatives gather to support sustainability of cocoa production. Protection of the environment. Deforestation. Sustainability of Cocoa trees. A watch of pesticides and fungicides on exports/imports. And many more environmental themes.
One of the biggest problems in the cocoa industry is the use of child labor. This is a significant problem in West Africa. With the work of the partnering governments, child labor is decreasing. (The US is also involved in this issue.)2
Cocoa is a big contributor to many West African economies.
Since 2008, the demand for cocoa has risen steadily at over 3% annually.
In 2020, world production of cocoa beans was 5.8 million tonnes, led by Ivory Coast with 38% of the total. Secondary producers were Ghana and Indonesia (each with about 14%).
We all love cocoa! Not only is it sweet to drink, but it’s also healthy!
The Difference Between Hot Chocolate and Hot Cocoa
There’s nothing like a mug of hot chocolate topped with whipped cream or plump marshmallows on a winter day. Or wait, of should it be hot cocoa? Aren’t they the same thing?
What is the difference other than color? Is there a difference in taste?
(illustration on the differences: note the different colors.)
Are Hot Chocolate and Hot Cocoa the Same Thing?
While both names are attached to a delicious, “chocolaty” beverage, hot chocolate and hot cocoa are, in fact, different.
Hot cocoa is made from cocoa powder, sugar, and milk. It’s sweet thanks to the sugar and is light in texture.
On the other hand, hot chocolate is finely chopped chocolate mixed with hot milk. It’s super-rich and thick in consistency compared to hot cocoa, which is a bit thinner. (the sweet is in the chopped chocolate bits). And no it’s not the same as “hot chocolate milk”- which is warming up cold chocolate milk. Also delicious!
Healthy Hot Chocolate Ingredient Swaps
Although it is a treat, you can make it healthier without sacrificing taste.
Sugar Swap the sugar for ¼ cup of honey, maple syrup, or ½ cup of coconut palm sugar.
Dairy-free milk Swap the regular milk with your favorite milk alternative to make this dairy-free. I’ve tried this recipe with oat, soy, rice, and almond milk, and it always turns out great.
Dutch Process vs. Unsweetened Cocoa Powder
Hot cocoa made with unsweetened cocoa powder will have a richer flavor. Dutch processed tastes flatter. It usually needs to be offset with more sugar and full-fat milk.
It all depends on your taste. Sweet and creamy, or rich and thicker?
Needless, to say, whilst the two are subtly different, one thing remains the same. They both taste wonderful.
Time to make a cup of Hot Cocoa!
Recipes Please!!
Homemade Hot Chocolate for one:
Place 1 cups of milk, 1 Tbsp of unsweetened cocoa powder, 1 Tbsp. granulated sugar, 2 Tbsp of chocolate chips, and last: 1-2 DROPS of pure vanilla extract. Heat milk, cocoa powder, and sugar in a small sauce pan. Heat on med/low heat, whisking frequently, until warm. (but not boiling!) Add chocolate chips and whisk constantly until chips are melted. Distribute evenly into the milk. Whisk in the pure vanilla extract, and Enjoy!
Adding vanilla at the very end, gives a nice vanilla flavor to the cup.3
Healthy Protein Hot Chocolate:
If you are craving chocolate and want more than just a warm cup of milk, try adding protein powder. I suggest Shaklee’s Life Shake, addition to your mix. You can easily make that “time-out” time for a meal!
I am torn between Rich Chocolate Life Shake, Cafe Latte Life Shake and the New Salted Caramel Life Shake. Shaklee offers Soy, Dairy-free, Vegan, Gluten-free, and Kosher in many flavors.
Their flavors are smooth and rich. The new Salted Caramel Life Shake can be combined with the Rich Chocolate flavor. You are getting a lot of nutrition, including protein, in a warm, soothing, cup of steamy hot cocoa.
(A purchase of Salted Caramel Life Shake this Fall sends a $5 donation to Baby2Baby, an organization that provides basic essentials to children living in poverty across the US.)
All shakes include 20 g Ultra-pure, non-GMO protein. They have precise ratios of all 9 essential amino acids. This supports energy and satiety. 24 Essential vitamins and minerals to support heart, brain, immune, and overall health. 6 g Dietary fiber and a proprietary prebiotic from an ancient grains blend to support digestive health and regularity. Our new, low-glycemic sweetener system, Reb M + 5 g natural sugar cane. The new Life Shake is Powered by Leucine® to help build lean muscle, burn fat, and support metabolism.†
Plant based proteins are made with Pea Protein, L-leucine, Organic Chia Seed Protein, and Organic Pumpkin Seed Protein. They include pea protein, organic chia seed protein, and organic pumpkin seed protein. Pea protein, chia seeds, and pumpkin seeds are excellent sources of protein and fiber. They provide essential nutrients that support overall health and wellness.
Hot cocoa additives to give your cup a unique taste:
Hot cocoa can be the base for many different flavors. You can choose a different extract, but be certain it is a pure and not imitation. Adding your extract last will enhance the extract’s flavor.
Add spices! (Cinnamon and a pinch of cayenne pepper will turn your cocoa into Mexican Hot Cocoa!) Don’t be afraid of Pumpkin pie spices.
Mix in nutella for a hazelnut flavor. Swirl caramel into the milk.
You can make your hot cocoa with a strawberry base: Puree fresh strawberries first and add to the milk. Oh! Chocoalate and strawberries!
Add a splash of bourbon, whiskey or a liqueur, or Bailey’s for an adult after-dinner drink!
To be extra fancy: rim your cup with chocolate syrup, caramel syrup of another other sticky sweet syrup. Coat the stickiness with crushed peppermint candies, cookies or even toasted coconut. Add a bit of sprinkles for color!
Don’t forget to share!
Cocoa is good for All Ages! (Just be careful of the temperature.)
My favorite cup of hot cocoa is to top with real Whipped Cream!
This holiday did not start out as fun. It has a very spooky history.
Cost of Halloween:
Halloween spenders spend 11.6 Billion dollars! with 3.8 Billion dollars for costumes. And it is said: $3.1 Billion on candy! 1
Christmas is number one expensive holiday, followed by Thanksgiving, with Halloween being third!
The average expense of Halloween is $103.63 per person. Most of the money is spent on costumes. (This year the cost of candy may become second for sure!)
History of Halloween:
I always want to know the history of an annual event. Especially when it is a holiday celebrated by so many people.
Halloween is among the oldest traditions in the world! This holiday touches on the relationship between the living and the dead. It evolved from ancient rituals honoring the transition from Spring to Winter, from living to dead.
Every recorded civilization has some ritual observance for when people die. They have beliefs about where people go after death. Most civilizations have had ways to honor the dead. Some of the traditions in the US can be traced back to the Celtic festival of Samhain.
Controversy over a claim:
Some believed SamHain was the Celtic God of the Dead, and Halloween was his feast day. It was the Christian church of Northern Europe that changed the observance of this pagan holiday. The Church transformed the pagan rite into a secular holiday.
How were the Druids involved?
Perhaps you’ve heard of the Druids and their practices. Interesting is the fact that they also included stocking supplies for the winter, slaughtering cattle (later to eat?), disposing of the bones in a “bone fire,” later to be called a bonfire.
Gatherings of communities feasted and drank alcohol on this holiday. During all this, people were aware of this being the “thin time” of the year. This was the time for the possibility of ghosts showing up at the party. This was the “thin time” of year between living and dead.
The “thin time” of the year:
The phrase “the veil is thin” or “thin time” of the year is deeply meaningful. It reminds us of the profound spiritual significance of Halloween. It supposedly is a time to connect with our ancestors. We can seek guidance from our angels, guides, and ancestors. We can also explore the mysteries of the spiritual realm.
During autumn, the life of the plant returns to the soil. It goes there to sleep in the cold time of winter. Autumn completes the life cycle of the plants.
Thus it is a time to reconnect with loved ones. Life around us is withdrawing. Autumn is a season of transformation from living to the dead/sleep of winter. (As spring is the opposite: a time of new life.)
The “Hunter’s Moon” of October:
The Hunter’s Moon of October encourages a positive mindset for the dark months ahead. (This year’s Hunter’s Moon was exceptional! And if you think of the connection of the name “Hunter’s” moon, it can also associate with preparing for winter.)
The departed were expected and welcomed at this time of year. People practiced setting out favorite foods for the departed loved one.
It was the Irish who also added that elves, fairies, and “wee folk,” sprites, and dark energies could also appear.
How did masks become a costume of Halloween?
People believed in spirits. There was a good chance the spirits were souls who had wronged someone. To deceive the spirit, people of that time, would darken their faces with ashes from the bonfires.
This practice developed into wearing a mask. Druids even wore animal skins to drive away phantoms; some began dressing as ghosts, demons and other malevolent creatures.
And then it became Christianized.
It was in the 8th century that Pope Gregory III designated November 1 as the “Feast of the Souls.” Some scholars claim this was done intentionally to Christianize SamHaim by turning it into “All Hallows’ Eve.”
Once Christianized, “All Hallows’ Eve” became a night of vigil. People engaged in prayer and fasting. They prepared for the next day when the saints were honored. It was a time of honor and prayer. It was a time of prayer and honor of the dead.
The jack-o-lantern.
The jack-o-lantern is linked to an Irish folktale of Stingy Jack. He was a clever drunk and con man that fooled the devil into banning himself, Stingy Jack, from hell. But because of Jack’s sinful life, he could not enter heaven.
After his death, Stingy Jack roamed the world carrying a small lantern. It was made of a turnip with a red-hot ember inside to light his way.
Turnips for lanterns!
On All Hallows’ Eve, the Irish hollowed out turnips. They carved faces into them. They placed a candle inside so they would be protected from the spirits of Stingy Jack. There was still a belief that the veil of between life and death which was the thinnest on that night. Spooky!
Shortly after emigrating the the United States, the Irish traded the turnips for pumpkins as their lantern of choice.
The history of trick-or-treating can be traced back to Scotland and Ireland.
(Have you ever asked the ‘trick or treaters” to perform a trick? It is a fun reaction!)
First “souling” than it became “trick or treat!”
Was there always a trick or treat Halloween in the USA?
In the mid 19th century, immigrants fleeing the Irish Potato Famine brought Halloween to the United States. This famine included the countries of Ireland and Scotland.
In the early 20th century, Irish and Scottish communities revived the tradition of “souling.” “Souling” involved asking for donations of food. Instead of pledging to pray for the dead, they would sing a song, recite a poem, or tell a joke. They might also perform another sort of “trick” before collecting their treat. The treat typically consisted of fruit, nuts, or coins.2
The haunted history of Halloween costumes.
They also revived “guising,” which means dressing up as evil or frightening characters.
By the 1920s, pranks had become the activity of choice for young people.
The Great Depression increased the Halloween mischief into vandalism, physical assaults, and sporadic acts of violence. It is believed that this type of mischief led to the adoption of Halloween community based activities.
The Birth of Halloween Parties:
Elizabeth Krebs was frustrated. It was the morning after Halloween. Her garden and the town’s gardens were in shambles again after October 31. Children did the vandalizing, wearing masks so no one would recognize them.
The next year, 1913, Ms Krebs made a decision. She would use her own resources to organize a party for the young people. She hoped that the vandalizing would stop. She hoped to tire the children enough that they would go home to bed and no more vandalizing.
From failure to success:
But it didn’t work. Perhaps it was too small a scale. The next year in 1914, the whole town decided to get involved. A costume contest was held. A parade was designed. Her plan worked! Their gardens survived!
The success of Ms Krebs idea took hold and soon after many other towns followed suit. They held costume contests, parades, music, food, dancing, and sweet treats, all accompanied by frightening decorations of ghost and goblins.
Ms Krebs is sometimes cited as the “mother of modern Halloween.”
Trick or Treat was interrupted by WW II, as sugar was rationed. It re-emerged again after the war. The familiar tradition of today dates back to the 1950s where costumes became mass produced. (I remember plastic costumes and plastic facial masks.)
Today Halloween is focused on the young. We celebrate with trick or treat. We wear costumes most likely of Disney characters. We give out candy to children and hold Halloween parties. Halloween has finally gotten quite civilized!
A hallowed Night of Transformation:
A mask or costume can transform a person into another entity. For one night, your child or you can become Darth Vader. You can also become Dora the Explorer, a fairy, a princess, Superman, or even a zombie!
The costumes of today represent the fears and hopes of the wearer. People of long ago wore masks to deter unwelcome spirits. They also anticipated the joy of a reunion with the dead. Today we wear costumes for fun with very little thought to what they represent.
Every holiday has its special foods. Halloween is not an exception.
Countries have different traditional Halloween foods. (Interesting. I did not know that!)
PUMPKIN PIE is in first place in the US for traditional Halloween dessert. And you thought it was only for Thanksgiving!
Pumpkin pie is recognized around the world. It consists of a crusty pie with a spicy pumpkin filling. Easy to make, and available to buy!
PUMPKIN BREAD is another reminder of Halloween and fall. Spicy and crispy-crusted loaf to be served with or after a Halloween dinner. (I bet it would be good with cream cheese!)
CARAMEL APPLES: Everyone enjoys caramel apples! A basic dip for the apple is in sugar, water and corn syrup. And you can add or dip, the apple, into different coatings: nuts, chocolate, or sprinkles!
APPLE BREAD: a delicious way to use apples. Mix the dough ingredients and top with brown sugar coated apple slices.
CARAMEL CORN: A simple sweet snack with popcorn and brown sugar, butter, corn syrup, vanilla, and baking soda.
SOUL CAKES: A traditional Halloween food that is made to respect the deceased ancestor’s spirit. It is a spice cake resembling a biscuit.
It evolved into going dressed-up to honor the deceased. People went door-to-door and performed songs in return for money or food. Soul Cakes were traditionally handed out.
This is where the costumes of today, and the door-to-door trick or treating is believed to have originated.
DEVIL’S FOOD CAKE: The cake got its name in the 70s. This occurred when cocoa powder was used in the cake dough. Dark or heavily spiced food started to be called “deviled” back then (deviled eggs?), and so did the cocoa-based chocolate cake.
Celebrating Halloween around the world.
Other countries have their traditions too.
Ireland: a fruity bread. It is a raisin-loaded bread with a surprise backed inside. Surprises can be a silver coin (wealth), a gold coin (marriage). Some surprises can have good meanings, and some not such.
Italy: Tarrali, these are chewy little bean shaped biscuits, made from almonds, pine nuts, cinnamon, and lemon zest. They can also be shaped into a ring.
Ecuador: rolls sweet rolls into bread babies. The rolls signify baby dolls and represent deceased people. It is eaten on the Day of the Dead. The bread-like rolls are made with wheat and stuffed with a sweet jelly.
(picture of Ecuador’s baby bread)
Spain creates a soft marzipan tube. It is shaped like a bone and filled with fruit and nuts. Examples include coconut, kiwi, chestnut, and strawberry. It is dipped into a syrup.
(shown to the right is a Spanish/Mexican Day of the Dead bread)
Halloween evolved from the Celtic festivals observing the dead. Countries have different specialties for observance. Perhaps research treats from other countries. Make one and offer it to your family for the Halloween Holiday. (I’m thinking pumpkin bread or apple bread?)
Candy for the Halloween. Is there a healthy candy?
Drum roll: The Number One Favorite Candy for Halloween:
Reese’s Peanut Butter Cups!
Oddly also one of the healthiest candy!
Peanut M&M comes in second and is also considered a healthy candy. In a poll most of the 50 states chose either Reese’s Peanut Butter Cups or Peanut M&Ms. (I prefer Peanut M&Ms.)
Kansas you like Candy Corn! (just a couple pieces, please!) And Georgia likes Nerds. Connecticut likes Sour Patch Kids! Interesting and fun!4
The Best candy to offer is Hershey’s Mini Chocolate Bars. Three pieces equal 190 calories. They contain 3 g of protein and 21 g of sugar! It is easy to eat and melts in the mouth (without nuts or “krackles”)
The very worst? It is Nerds with 42 g of sugar. (4 grams of sugar in 1 tsp = 10.5 Teaspoons of sugar in one little bag!!!) Only 180 calories, and no proteins. Smarties is close to last also with 36 grams of sugar! (Only 9 teaspoons of sugar in one roll!) I think I read that Candy Corn is right there next to Nerds.
Reese’s Peanut Butter Cups: 5 pieces: 23 grams of sugar (5.25 teaspoons sugar) not soo good but has protein and fiber: 220 calories, 1 g fiber!, 4 g protein, 4% calcium, and 6% iron! But also 13 grams of fat. (So good and not so good. But what did you expect: it’s candy!I guess I never thought of protein and candy together!) Interesting!
Be careful how much candy kiddos eat before bedtime or school!
Remember sugar is a stimulant. A lot of sugar turns a child into a restless imp!
Or you can give out: Mini Pretzels. 3 grams of fat, 132 calories in 32 sticks, but 330 grams of sodium, less than 1 gram of sugar, 0 protein. Lots of carbs, very little sugar, with a whole lot of sodium for a small treat.
Is it possible for Halloween to be a healthy holiday?
There are ways to make Halloween healthy.
First choose a fruit before the candy. Eating an apple will diminish how much empty sugar calories you eat. Then enjoy the candy sweet.
Combine the pretzels with cheese and an apple. I’d sneak in carrots or celery too!
An apple is always good. Apples are relatively high in sugar, but they’re still a good choice. A large apple has about 25 grams of sugar. This amount is significantly higher than the sugar content of a banana or orange, for example. But!
The advantage the apple has over candy: Apples contain fiber, vitamin C, and antioxidants. A medium-sized apple provides the following: 11–14% of a person’s daily fiber needs. 10% of a person’s daily vitamin C needs. And is plenty sweet!
You can also think of donating the candy to a charity. My town has a dentist that takes in candy and ships it overseas. (Yes, it still is a lot of sugar calories, but children overseas don’t usually get a whole 5 pounds of candy to eat. Its fun to share. Sometimes this dentist ships candy to armed forces overseas for a treat, or to share.)
What is the safest Halloween Treat? Safest meaning easy for a small child to eat.
If you kiddos are very small, definitely check their bags for candy that they won’t choke on. You can make a game out of it: decide which candy to eat each day. Maybe lay it out in plastic bags. I’m betting in a week, the interest will disappear. And so can the candy.
The safest option of trick or treat candy is individually wrapped treat, without nuts or common allergens.
The of choice for easy to eat is miniature chocolate bars. You want something that does not cause choking. Yogurt covered raisins can be another alternative; altho raisins have fallen out of favor.
If you want safe: choose something that melts in the mouth. Small pieces or bite-off piece is better than something hard or chewy when it comes to little people.
Be careful of sticky candy that sticks to the teeth.
Sticky candy is a challenge for your teeth. So is extra hard or large candy. Bit-O-Honey falls into the category of sticking to your teeth. So does taffy, and even Tootsie Rolls.
Hot candies are not a good choice: Hot Tamales, Atomic fireballs. Peeps are not favored either, nor is candy corn. Little people don’t do hot candies.
Do you check your trick or treaters bag?
55% of parents check the kiddos’ candy for harmful materials.Look for small rings in bags for little people. Look for something that little people shouldn’t put in their mouths. Also check for the candy that sticks to their teeth.
40% of adults admit to removing candy from the child’s trick or treat bag. 21% admit to throwing the entire haul of candy out after a few weeks!
I won’t tell you the percentage that gives out old candy. (What’s old candy?)
(And you thought you were the only one who checked the treat bags?)
Please be careful as to how much candy the child eats before bedtime. I always made sure that my kiddos had something to eat before trick or treat. Many times “sloppy joes” were offered to the whole group of kids! It became an impromptu party! Food before “trick or treat” means candy does not become supper.
And please, no candy before school or at school lunches.Your child’s teacher will thank you.
Best advice for Trick or Treaters: (and their parents)
How to Trick or Treat Safely (recommended by American Family Insurance)
Walk — don’t run — from house to house using sidewalks when possible.
Carry a flashlight so you can safely see where you are walking
Be aware of and avoid open flames like candles in jack-o’-lanterns.
Avoid homemade treats and only eat factory-wrapped candy.
Remove your child’s or teen’s makeup soon after trick-or-treating to avoid skin irritation. A face washing after is always good.
I’ll add that parents walking with kiddos can be fun for all.(I so look forward to talking with neighbors on that night. Everyone’s door is open and the lights are on! My whole street feels so warm!)
Halloween is a fun night of traditions. It is fun to be someone else for a night, especially for little people. Take time to enjoy.
I like Halloween for the porch lights and the costumes. It is a special night for all participants.
Don’t just give out the treats, take the time to interact with your door-ringers and even their chaperons! I’ve given out treats for the chaperons too! It will give you joy to see their reactions. And it’s fun to talk to the neighbors on that dark, but warm-lit night.
As you child ages, perhaps share some of the history of the night. Use pumpkin in your meals.
Buy safe treats. Maybe omit cheap heavy sugared candies.
Encourage a good meal before a candy treat. (And yes, I won’t tell if you throw a lot of the Halloween candy out. I think the fun is walking that night and seeing all the costumes and the open doors with smiling faces!)
There are ways to make the Halloween “haul” healthy. Watch how much your kiddo eats and when. Candy is meant to be a treat after a meal.Candy is not an in-between snack.
By rationing it out, you are also teaching children that sweets are special and not usual.
You are also teaching them it is after a meal to enjoy. Candy is not meant to be eaten by the bowl in front of the TV. All of these action do help in creating good eating habits for your children in the future.
Maybe create a new food tradition or a fun Halloween night meal. Offer chili or sloppy joes before trick or treating. Incorporate pumpkin into your meal. There are many recipes: from soups to breads. Pumpkin soup is a real delight in the Fall. You can roast slices like a sweet potato to eat at your meal.
Cook with pumpkin and include them in your meal plans. This shows your kiddos that Fall offers more than just candy.
Have fun this Halloween! I hope the weather is good!
Start your engine! Breakfast energizes your sleeping body. Breakfast starts your engine!
You have gone without food or water for at least 10-12 hours. Your body is dry and craving fluids too. There is no gas for that engine to run on.
Your inner body has constant need. It is like an engine that needs a constant flow of fuel. It is your metabolism, a chemical process, that demands energy. Your metabolism is always active. It breathes, circulates blood, digests foods, grows and repairs cells. It manages hormone levels and regulates your body temperature. It takes place inside you as your body converts foods and drinks into energy. This process looks for an energy source first thing upon rising.,
Think of your body as that fancy car above. We know that car needs good fuel to run efficiently. We know it needs fluids too.
Your well is dry. Your fuel tank is empty.
Breakfast kickstarts this engine into motion. Start with a good glass of good water.
Ever feel you just can’t get started in the morning? Seem to drag yourself out of bed?Can’t seem to get going?
Well its because you are low on fuel. Your engine is running on fumes! It’s choking and sputtering! It’s looking for the “pit stop.”
Breakfast is where you fuel your engine, and start to burn calories/fuel throughout the day. This important meal helps you focus and have enough energy to do your daily tasks.
Breakfast also helps lower bad LDL cholesterol. It reduces the chances of getting diabetes and heart disease. The first meal of the day, Breakfast, actually helps you not gain weight.
Your metabolism is like a fine tuned engine. Breakfast is the best time to “increase” your metabolism. This is when you boost the fine running of your engine. Give your body enough fuel that it runs smoothly all day, and is not dragging or running on idle.
When you skip breakfast, your body reads that as it then needs to conserve rather than burn any incoming calories. Conserve! Your body goes into a slower mode of energy. You are drifting to that pit stop! You’ve got things to do and places to go! Your body needs fuel!
And as that engine slows down, you begin to look for fuel. That’s when that donut, that you would normally pass up, looks so good!
People who skip breakfast, eating fewer calories, creating smaller meals, eating less during the day, actually gain weight. Your metabolism is in a conservation mode.
Sounds strange, but true.
The less you give your engine, the more it will try to conserve. It Has to keep running. If you don’t feed it, it goes into “idle,” and your metabolism, that burns calories, slows down.
We want it to be in an active “burning” mode. You need to add some good carbs/fuel to that “pit-stop-breakfast.”
(Your body’s energy source is from glucose. Glucose is broken down from the good carbs you eat. The body stores glucose for energy as good fat. Some of this glucose is stored as glycogen in your liver, and smaller amounts in your muscles.)
It is during the night that your engine goes to idle, using stored fuel for maintenance work. During times of not eating, or going without foods for 12 hours or more, your glycogen stores are low. Your liver releases glycogen as glucose to keep blood sugars low.
Once your glycogen stores are used up (no food coming in), your body looks elsewhere. And energy levels dip. This can be why it is hard to get out of bed. Your engine is sputtering.
As you watch your fuel gauge, learn how to keep better energy levels for yourself. This practice restores your glycogen storage as needed and keeps your metabolism UP during the day. And all starting from a good breakfast.
What are we choosing for your first meal of the day?
Do you start with cereal?
Do you start with eggs and toast?
Or perhaps you are starting with Eggo Waffles?
Eggo Waffles are not good energy sources. Neither are Pop Tarts. The nutrition in them is minimal for good energy. They are meant to be a cookie or a dessert. The sugar content is too high for breakfast.
What is your normal breakfast?
Is your normal breakfast a bowl of boxed cereal? Are you looking at breakfast as a meal, or just a pit stop on the way out the door? Are you chugging down a bowl of cereal as you are running out the door?
It’s ok to choose boxed cereal, if you are choosing one without a lot of sugar added. Look also for fiber. This is a great time to add fiber to your diet. It slows down digestion, giving your body longer lasting needed energy.
Aim for boxed cereals that contain no more than four to six grams of sugar per serving. This amount is about one to one and a half teaspoons of sugar. When I think 1 and 1/2 teaspoons of sugar I think that’s a lot, especially on an empty stomach. Unfortunately, the above cereals are high in sugars.
Be careful of the sugar content. Sucralose “This artificial sweetener substitute of sugar can be about 600 times sweeter than sugar concentrate. Some regulatory agencies have stated that it’s safe for consumption. However, some studies have suggested that it may affect health negatively.
Sucralose, aspertame, or any other artificial sugars does more harm than good, especially for that young child. Be certain to read the label on the box. Look for cereals with natural sugars, or minimal sugars. Artificial sugars can be 200 to 700 times sweeter than table sugar.
Oddly enough, Rice Krispies, (which always seems to be full of air! Isn’t the slogan: snap, crackle, and pop?) by itself has 9 grams of sugar. Imagine the count with marshmallows!
Artificial sweeteners don’t contain calories or good sugar. This can be an analogy to poor fuel for that high performance engine. Poor fuel for your personal “engine” lacks beneficial nutrients like vitamins, fiber, minerals, or antioxidants. All sweeteners do is over-rev your engine. And we know what that can do to our beautiful, expensive car. Imagine it in your body.
Sweeteners like fruit juice, honey, molasses and maple syrup contain natural sugar and have some nutritional benefits. Fruit has fiber, vitamins and antioxidants. Even raw honey and maple syrup can contain antioxidants and minerals like iron, zinc, calcium and potassium. Raw, natural, local honey is very good for you. Look at breakfast with a need for good fuel for the day.
How can I child sit still in class today after indulging in a high sugar breakfast? The average breakfast boxed cereal has TWO teaspoons of sugar in a serving. Does your boy eat one or two servings? Growing boys seem to eat more than one bowl many times. That’s a lot of sugar.
Consumer Reports rates the best breakfast cereals. The cereals rated highly include Nature’s Path Organic Heritage Flakes and PostGrape-Nuts Flakes. General Mills Cheerios and Post Great Grains Raisins, Dates & Pecans are also among them. General Mills Total is one of them.
One Degree Organic Foods Sprouted Ancient Maize Flakes is another. General Mills Wheaties is also highly rated. Kind Honey Almond is included. Post Grape-Nuts Original and Barbara’s Multigrain Spoonfuls Original are listed too.
Adding fruit to make the cereal bowl makes the cereal sweeter, the milk sweeter, and more nutritious. Cooking oatmeal in the microwave can open the door to fun. Oatmeal with applesauce, cinnamon, and nuts will taste like a cake! But this kind of “cake” will do great things to your personal engine.
What’s the point?
We decided that there is great importance with eating Breakfast.
Cereal for breakfast is fast and quite common. But what is the nutrition value in that bowl of cold cereal? Will it help your kiddo to sit still and learn? Have you given his body a source of good “brain-power?” Remember poor fuel will make an engine stall, or stop, or sputter.
Creating a good breakfast can be simple. Start with a scrambled or fried egg. Add a couple of cherry tomatoes or perhaps a bit of last night’s vegetables. Raw vegetables are allowed at breakfast! And don’t forget the fibers of fruit. A couple carrots alongside scrambled eggs is a winner. Not only does it add colors, but great nutrition.
What about English Muffins and eggs? These can be made ahead to pop into your microwave. (You can scramble eggs on the weekend, cut into squares, freeze flat, and add to your muffin.)
Ten reasons why breakfast is so important:
Improves Concentration and Focus. …
Helps Lift Your Mood. …
Helps Manage Your Appetite. …
Helps Your Heart. …
Improves Academic Performance. …
Aids in Weight Management. …
Helps Pregnant Moms Meet Nutritional Needs. …
Boosts Your Immune System.
For many people it is also the time for milk! Don’t forget the milk. Even adults need calcium.
A glass of milk and some fruit is a sure win!
Calcium is important. If you can’t afford the bottle or box of milk, mix it 1/2 and 1/2 with dehydrated milk. Chill well and your family won’t notice the difference.
Your body needs calcium. Calcium is needed for growing bones, and for aging bones. Water or coffee or even tea does not make it, unless you add a generous amount of milk. No sugar.
Breakfast actually starts your metabolism. It energizes our body. We are concerned about our metabolism and find it difficult to lose weight. Why would you lose the ability to jump start your metabolism? Isn’t a faster metabolism what we want such that we can burn more calories?
You can also start with a good fiber cereal. Oatmeal? There are several different kinds: Steel Cut Oats are my favorite. Don’t buy the ready to serve packets. Too much sugar. You can make it just the same by buying quick cooking oats and cooking right in the bowl. Add milk. Add fruit. (Fruit cups with natural sugar) and you are good to go!
Different fruits will give the cereal different tastes. You can also add cocoa to the cereal. Just enough to make the cereal brown. Add strawberries!
So much better than the packet mix of Quaker Oats Strawberry Oatmeal. Some packets can carry 10-17 grams of sugar! or 4 teaspoons of sugar! Adding fruits is a good way to add taste and sweetness to quick cooking oats.
How about adding nuts and pure maple syrup? Strawberries and blueberries? All created in one bowl. (cheaper than by package) And with much more nutrition.
What are the suggestions for a fast and easy breakfast? Breakfast should give our kiddos learning power. Our school kiddos should also be able to sit still to learn.
You might be thinking: I don’t have time in the morning to serve everyone eggs and waffles. I can’t mange to cook sausage, eggs, toast, juice,or cereal. I have to get myself to work! My family is on the fly in the morning. We won’t have time to sit for breakfast. Preparing a big breakfast is not possible! (Oh I remember those days!)
Consider adding a Shake/supplement to your daily meals.
For my breakfast, I’m looking at protein/soy/plant-based shakes. I want the protein and fiber that I can easily digest. I did my research. I liked what I found, and what the nutrition values are. The one I chose is made from natural ingredients, not synthetic ingredients. I like that the one I chose is safe from harmful additives. And it is in a dissolvable powder.
If the shake has fiber, it has good energy/carbs for my body to work with. Proteins, plus Carbs are what I’m looking look for.
Your choice is up to you. Do your research!
You research your car. You researched for your home.
Why aren’t you researching for your health? Take the time to go on line and look for what is available.
When looking at protein shakes, choose a company that guarantees it’s products to be pure. Choose a company that offers a money-back guarantee if you don’t like it. This applies even after you have consumed the bottle.
Don’t do the research in the grocery aisle. Look it up ahead of time. Know what you are buying before you get to the store.
Don’t choose the shake on sale at Cosco or Walmart. Check it out first.
Does it have what you really want? And has it had any recalls? Do Olympic athletes drink it? Olympic athletes need to be chemically pure. Good question.
I choose Shaklee Corporation for all of the above.prescriptions. I researched and I like what I found.
I like that the Shaklee Company fuels the “stars.” I’m not talking paid movie stars. I’m talking Olympic athletes, and even the far-flung stars of NASA: astronauts. These athletes’ lives depend on good nutrition.
I’m adding a Shaklee Life Shake for my breakfast. I start the day with a shake, and some fruit. If I’m super hungry, I might add a slice of whole grain toast with peanut butter. I do this if I know the morning will be busy and with a lot of movement. Be conscious of good carbs. No white bread. Look for a good whole wheat bread. Maybe even with nuts and whole grains.
The shake shown is with Pumpkin Life Shake, with whipped cream and cinnamon on top! What a great start to the day! That will definitely start your day smiling!
You can add Chocolate Life Shake or Cafe Latte Life Shake to coffee at lunch. And enjoy some fruit and veggies.
I made a decision for myself and my family.
I don’t have the time. A shake seems to fit the time frame. I can add the contents together even the night before.
Then in the morning, add milk, or if Shaklee, even water works, and blend. (water does diminish some nutrients; we’ve done this when we were traveling and milk was not available.
I really like the Cafe Latte shake and it tastes great in my coffee! Or this fall, add the Salted Caramel. No need for creamers. I’m betting you will agree that is one Terrific Coffee/shake to take with you. (And a lot cheaper and better for you than Starbucks, who only adds sugars.)
I hope this leaves you with great Breakfast ideas. I know for myself, somedays it is hard to “think” a breakfast meal. My thoughts are to make it easy to fix and serve. And minimal clean up! And to prepare something that me and my family would really like to eat or drink.
What are you choosingfor your Breakfast?
Breakfast is an important meal. This is the meal that jumpstart your metabolism. This is the time to get your metabolism running on High. Don’t skip that important pitstop. Don’t skip this very important meal.
You plan for other meals. Plan for the most important one meal of the day. If you would like some help planning, I am here to help.
What you choose today will walk with you throughout the day. It will keep your engine running smoothly.
Get that motor running on Efficient! Choose Health.Start the day with a Good Breakfast: Every day.
ps: Can you tell I live in Indianapolis!
If you are interested in the Shaklee Life Shake products, check them out through my Wellness.MaryJessen website. The connection is below.
Most of us love to be outdoors. The sun not only provides us with light. Its warm rays also create “feel-good” chemicals released in our brain. Vitamin D, essential for healthy hair, skin, bones, and mood, come from the sun. However summer skin can leave us with a tight not-so-good feeling on our face.
Did you get sunburned this summer? Maybe your skin is a little darker? Did it tan?
Being aware of what damage the sun can do to our skin is the first step to healthy young-looking skin.
Our facial skin does age. It is exposed to the sun and UVA/UVB rays. Even the ultra-violet lights of the office can damage our skin. Did you know you should wear SPF makeup including lip mosturizer/SPF for work? It is surprising at what the overhead lights can do to damage our skin, and our lips.
The man below was a victim of his occupation. What do you think he did most of his life? Now he has to be diligent about his skin’s health and be on the lookout for cancer.
What is PhotoAging:
When the sun prematurely ages the skin, this is called photoaging. This can lead to skin cancer. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.
You will notice that the gal in the picture is not an old lady. Sun damage happens at any age when the skin is not protected. Staying out of the sun is sure protection; but who wants that?
We all need to learn to wear a hat when we are outside in the sun. Encourage your kiddos to wear hats. Have fun with it.
Too much sun can cause Photoaging. Dermatologists refer to the damage the sun does to skin by several names. These include photoaging, photodamage, solar damage, or sun damage.
Photoaging will increase your chances of skin cancer. Don’t play with that chance. Photoaging, caused by the sun, actually changes the DNA in your skin cells. Once the damage is done, the DNA damage cannot be reversed.
It doesn’t take long for your skin to be damaged. When the damage penetrates the lower layers of your skin, it becomes more difficult to handle. It may not be curable. It may also be difficult or costly to remove.
Some topical methods that may help your facial skin. You can treat, reduce and repair the effects of fine lines and wrinkles topically. These products will also smooth out your skin, giving it a softer touch. You can improve the feel, tone, and looks of your skin.
There are moisturizing creams that can protect your skin, and can include foundation creams that contain SPF protection. These products help in refreshing and protecting your skin and work well. The trick is to find a cream that doesn’t look layered on your face. You want a natural absorbing cream.
Look for Hylauronic Acid in the ingredients. This ingredient means that your moisturizer has “staying power.” The HA will lock in moisture and help to prevent drying. Look for this ingredient in body creams also.
Signs of photoaging: it can start early in life.
Photoaging can begin in your TWENTIES.
Signs can be: lines and wrinkles around eyes and mouth that increase in number and in depth. (Don’t forget that area of your face with sunscreen as it is often forgotten.)
Photoaging can also be worry lines on your forehead that never go away. Pigment changes, such as freckles, liver spots, age spots. White spots on your arms, legs, and back of hands (called idiopathic guttate hypomelanosis). (I have the white spots and they dry and itch. No cream will satisfy them, the damage is permanent.)
Uneven skin tone. Thinning of your skin. Lip lesions (actinic cheilitis) Red, rough scaly spots called actinic keratosis. Are you using an spf moisturizer for your lips?
These are all signs of skin damage.
Who is at risk?
Everyone really is at risk. From the time you started outside for a length of time in the sun, you are at risk. This includes now and into tomorrow if the sun shines over UV 3 rating.
However there are some people with greater susceptibility to sun damaged skin.
You are at risk if you have a light skin tone. If you have many moles. If you have freckles and burn before any tanning; this especially applies to people with red-heads and blondes. You are more apt to burn if your eyes are blue or green in color.
You are at risk if you enjoy tanning salons, and need that perfect bronzed look. During the week you are indoors, but on weekends you get intense sun exposure. Learn to use spray tans if coloring of your skin is important.
Are people of color at risk?
All skin colors are at risk of exposure to UV radiation. UV radiation exposure increases the risk of sun-damaged skin. People of color are less likely to get sun-burned because of the brown pigment, melanin, in their skin. Melanin protects the skin from some of the damaging sun’s UV rays.
If you have skin of color, you are less likely to burn. However, when it happens, your sunburn can be painful. It can also cause peeling. If this happens a lot as a young person, it increases your skin’s health risks as you age.
Oddly, there is no relationship of sun exposure and skin cancer for people of color. People of color are more likely to develop skin cancer on the palms of their hands. They may also develop it on the soles of their feet. The bad part is that this cancer is usually not detected until it is in later stages of cancer.
Health conditions that can predispose you for sun damaged skin:
You will have an increased risk of sun damage to your skin if you have an autoimmune disease. This includes Lupus erythematosus or any condition that would weaken your immune system.
Be careful if you have had an organ transplant. Be careful if you are taking any medication that can weaken your immune system. These include medications for arthritis, rheumatoid arthritis, psoriasis, inflammatory bowel disease, and cancer.
Some antibiotics will also increase your skin sensitivity. Be certain to read the prescription information when you are on an antibiotic. Ask your pharmacist for advice.
UVA and UVB light rays: the responsible rays for damage.
We’ve talked so much of UV and UVB rays. What are they?
The sun actually emits three different kinds of ultra-violet rays. Long wavelength UVA or UV, medium wavelength UVB, and short-wavelength UVC. The shorter the ray, the stronger the light.
Interesting that the UVC radiation, that can kill humans instantly ,is absorbed by our atmosphere and never reaches earth. What comes to mind is the talk of the depletion of the ozone layer from environmental pollution. More UVA and UVB rays can get to earth. All of that can result in more aggressive skin damage for humans.
UVA rays: penetrate into the deeper layers of our skin and are responsible for the immediate look of tanning. UVA rays are a great threat as much of these rays are able to reach earth’s surface. They are present all day long, even when it is cloudy. Where there is light: there is UVA rays capable of damaging your skin.
UVA Light penetrates all levels of your skin to the deepest layer. UV light is linked to wrinkles, and probably plays a role in skin cancer.
UVB rays: are the ones that mother warned you about: you can get a bad sunburn from them. These also can cause cancer which is the skin cancers that are in the top layers of your skin. UVB rays are often referred to as the “burning rays.”
UVC rays: are very dangerous, but the ozone layer protects us. We need to be conscious of environment pollution and take care of this protective layer for earth.
What can I do if I have sun-damaged skin?
If you skin is damaged from cumulative sun exposure, treatments may be available for you. However, it is wise to talk with your doctor first. Then check with your insurance carrier before beginning any skin treatment. Many skin treatments are considered cosmetic and are not covered.
If you are noticing new or changing moles or spots that are brown, black, red, or white, please see a Dermatologist. Do this promptly. This could be the start of skin cancer.
If you have had a spot on your skin that continues to bleed: see a Dermatologist.
The Best “treatment” is to do your best to prevent it from happening. Always apply sunscreen of at least 30spf or higher to ALL exposed skin before going outside. Sunscreen is not a suit of armour. Even when applied properly, no sunscreen provides 100% protection against UV radiation. (Remember to apply when the UV rays are above 3.)
If you are very self-conscious of the damage: please see a Dermatologist.
How to reduce premature aging of the skin?
Don’t smoke. If you smoke: Quit. Another great reason to never smoke.
Eat healthy foods: a diet high in fruits and vegetables.
Drink less alcohol. The sugars of alcohol can damage your skin.
Exercise increases circulation and boosts your immunity, which improves the quality of your skin.
Get adequate sleep. 7s-9 hours a night. Give your body time to repair itself.
Gently wash your skin. Scrubbing can irritate. Wash your face daily. Exfoliate only once a week. Wash sweat off your skin as soon as possible. Perspiration can irritate your skin.
Apply a moisturizer every day. Apply within 3 minutes of bathing to lock in moisture. Look for moisturizers that keep skin hydrated and create a natural barrier to help seal in moisture. Hylauronic Acid is a great ingredient to help lock in moisture.
Management and Treatment: when you need help.
Photoaging cannot be completely reversed but some treatments are available that can rejuvenate your skin. First if you suspect a problem, don’t hesitate to have your doctor check it out.
Age spots are caused by overactive pigment cells. Ultraviolet (UV) light speeds up the production of melanin, a natural pigment that gives skin its color. This is manifested as age spots on skin that has had years of sun exposure. This happens when melanin becomes clumped or is produced in high concentrations.
Possible treatments: Retinoids and retinols: These encourage skin cells to slough off. This allows new skin cells to come to the surface. They stimulate collagen production, which keeps your skin tighter. These products are good for fine lines, wrinkles, age spots, and for reducing roughness and the size of pores. Be careful as these products can also be drying to your skin’s surface.
Vitamin C and other antioxidants: These nutrients slow skin damage due to rough chemicals. The damage is from free radicals which can cause skin damage. Antioxidants can also slow skin aging, lessen UV radiation damage, and decrease the breakdown of collagen.
Eating a good diet, eliminating fast foods, is a good start. Incorporate vegetables and fruits in your diet. Add good fish more often.
Alpha hydroxy acid: an exfoliant, which promotes skin cell turnover. This also can be quite drying to your skin. Be careful with exfoliants. They should really only be used once a week. Consult with a dermatologist.
Lightening agents: can lighten blemishes, sunspots and uneven pigmentation. Be careful of these over-the-counter treatments. Watch out for the ingredient: hydroquinone. This drug ingredient has not been approved nor recognized as safe and effective.
Laser skin resurfacing: These treatments remove the top layer of your skin. They increase collagen production, making your skin smoother and more even looking in appearance. Laser skin resurfacing treats uneven skin pigmentation, age spots, sun-damaged skin, fine line and wrinkles and more. Check with your insurance for coverage as this may be seen as cosmetic and not covered.
There is also Fractional resurfacing, photodynamic therapy, cryotherapy , Dermabrasion, Dermal fillers.
The laser treatment cannot be seen with the naked eye. It targets only a fraction of the skin’s surface area during each treatment session by design. It leaves the remaining microscopically untreated skin to help rapidly heal the treated areas. These treatments only last 3-5 years before another treatment is needed.
You might want to look into the above treatments if you have significant skin damage. I don’t know if these treatments are covered by insurance.
Last: a Facelift, (rhytidectomy) neck lift, brow lift, or other plastic surgery procedures. Treatments can be painful, sore, and expensive.
Prevention: Start early and continue throughout your life.
Start young. Teach your kiddos how to take care of their skin. Skin care should be taught along with tooth-brushing. When habits start young, they become ingrained and last a lifetime.
Apply and ReApply Sunscreen every two hours if you are in the sun swimming, exercising, playing ball, driving your vehicle. Even outdoors on a cloudy day.
Learn to wear a wide-brim hat. Use sunglasses with UV protections.
Don’t be afraid to wear lightweight long-sleeved shirts and pants when in prolong sun outside. Look for clothing with ultraviolet protection factor label for extra protection. There are clothing lines available with good skin protection that can be worn in the heat of the summer.
Or:
Avoid peak UV hours in the sun: 10:00 am to 4:00 p.m
Avoid all kinds of tanning salons. If you want a tanned look, use a spray-on tanning product.
Advice:
Create a new habit: Use sunscreen and reapply every 2 hours when in the sun. Learn to wear a hat when outside.
Teach your family how to take care of their skin from childhood on. Buy them a good looking hat with a large brim!
….The husky, rusty russel of the tossels of the corn,
and the raspin’ of the tangled leaves, as golden as the morn;
The stubble in the furries–kindo’ lonesome-like, but still
A preachin’ sermuns to us of the barns they growed to fill;
The strawstack in the medder, and the reaper in the shed;
the hosses in theyr stalls below–the clover over-head!–
O, it sets my hart a-clickin’ like the tickin’ of a clock,
When the frost is on the punkin, and the fodder’s in the shock!
Fall! Autumn! James Whitcomb Riley expresses it so poetically. We can almost feel it as we read an excerpt from his famous poem.
Fall is a transition time. The days get shorter every day, more noticeably by each week. It can be a busy time as we ready our homes and our families for the cold dark months ahead.
I do like Autumn (nicer sounding than “fall”…as in leaves…) There is color everywhere and the trees are so vibrant. We know that the leaf’s chlorophyll is what makes them green. As the day-light gets shorter, there is less and less time for photosynthesis to work. The green fades and the leaf’s actual color comes thru! The sap of the tree runs back to the root. The leaves drop. The tree above ground goes into winter’s rest.
Interesting to note: the colors of the trees are actually their nutrition showing thru. Carotenoids produce yellows, orange, and browns. Anthocyanins produce reds and purples. (You thought it was just humans that had them!) And of course, Chlorophyll which gives the leaf green color, but only with photosynthesis.
As the weather shifts, our bodies start to acclimate to the changing temperatures and humidity. This time of year disrupts our sleeping patterns. We rise in the dark. For a month, we come home in the dark. (How do they do it in Alaska?) Some of us really struggle with the time change.
WHEN DOES AUTUMN BEGIN? Who loves Autumn?
Some say Autumn starts September 1 (meteorologically). But I prefer the equinox date which falls on 22 or 23 of September. (Hey, it’s my birthday!)
A study done by the Journal of Aging, found that babies born in Autumn months actually live longer. Many live to 100! (However, it really is all about mobility, strength and balance that are necessary to lead to a longer life.)
AUTUMN ISTIME FOR A RESET, NOT JUST WITH THE CLOCK. We restart with new routines. Organization the night before is a sure way to de-stress the morning rush hour.
Autumn is the time we are back to routines. Vacations are over. School is in session. Families are creating schedules. The greatest “structure,” that comes back in Autumn, be that families are eating together again.
Routines give structure to the home and the family. It helps with managing stress to have a set routine at home. Learn to even choose the night before, the clothes for tomorrow. Lay out shoes and purses, briefcases, or book bags. Make certain any due materials are inside the proper bag and ready to go. Lay out coats if needed. Find the mittens if needed. Preparation the night before makes the mornings run a lot easier and allows time for Breakfast!
Many of us have problems with the time change. Shorter days and strange light-time can leave some people feeling confused and depressed, and can also create feelings of loneliness. Find ways to de-stress for yourself. Take up a hobby, join a social group or join a gym. Don’t let the light hours influence your day. Incorporate routines into your life. Set a bedtime routine. Set a morning routine. Routines do help and can give your mind peace.
STRESS AND S.A.D. Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons. SAD begins and ends at about the same times every year. Stress can also contribute to feelings of sadness and depression. It is important to recognize the impact of both on mental health. It’s crucial to implement coping strategies and seek support from friends, family, or mental health professionals to manage these conditions. Additionally, engaging in regular physical activity is beneficial. Exposure to natural light can also help. Maintaining a healthy lifestyle can play a significant role in alleviating symptoms of both stress and SAD.
Adding more light and a bit of celebration of the Autumn holidays can help to relax Seasonal Affective Disorder (SAD). SAD is a type of depression triggered by the change of seasons. The increased darkness can be upsetting and depressing. Some people become very upset with the time change AND the added darkness. As the light dims outside, light up more inside. String indoor mini lights for decoration and ambiance. Decorate for the Autumn holidays such that coming home everyone will feel warm and invited. Autumn decorations do make a mental difference as they add cheer to a darker home.
Children today suffer from more stress than ever. Studies show that social networking and sometimes even on-line game-playing adds to their stress. Encourage hobbies and activities that give them a personal challenge. These activities should allow display of their work. Examples include painting, clay modeling, car models, sewing. All these activities do help a child’s mental health.
START WITH MEALS: Breakfast is a very important meal of the day. Learn how to make it easy and quick.
Make breakfast the meal of champions: Start with whole grain cereals. Try to stay away from boxed cereals as they are full of sugars. It is easier today to prepare oatmeal in the evening. Add some fruit and yogurt. Refrigerate it overnight. Have it all ready so in the morning family can enjoy breakfast.
Add apples to breakfast. My family like to add fruit cups to oatmeal. It gives natural sugar and the fruit is tasty. (only fruit with natural juices.) Whole grains are important for energy. There are many different types of oatmeal today. Try to stay away from instant as it has lost some nutrition with processing and added sugars. Milk is a good protein source in the morning. Add to milk a protein powder. There are many flavors to choose from. Have a colorful breakfast.
Prepare for morning meals on the weekend by making your family’s favorite egg/English Muffin. Make eggs on the weekend. Create an oblong pan of eggs to make breakfast sandwiches. Cut the eggs into squares. You can add your own cheese, meats, or bacon. This way, you can grab and go. English muffins hold up well in the freezer. Grab a sandwich. Nuke it. And an apple and you are ready for the day. Easy and cost-effective. Much tastier too! Add preserves to cheese on the muffin. Engage kiddos to create fun sandwiches. Don’t forget to label!
Make mealtimes important. Plan ahead for nutritious family meals that don’t take a lot of prep. Learn to shop only once a week. Incorporate Autumn’s harvest into your meals. This is a great time for stews and soups that simmer while you play or work. Take the time to set a pretty table. Use napkins. Make meal time special. Add some silk flowers? Or a pumpkin?
The American Heart Association actually offers mealtime conversation cards to get the “talk” going. (We have a tradition. We go around the table, with each person saying one thing, good or bad, about their day. Even if it is only lunch that was the highlight!) But don’t let lunch menus become a normal answer. Kiddos have to think and learn to remember. After a while, it is surprising to hear about their days. Ask also how they were treated during the day. Be aware of any signs of bullying.
FOODS TO INCORPORATE TO STAVE OFF AUTUMN ILLNESS: Warm soups and stews! Use Autumn vegetables for nutrition and flavor! Make a big batch to freeze for another meal.
The seasons change and as temperatures drop, our bodies naturally crave foods that give warmth. These types of foods offer comfort and help our immunity. Spice things up. Try something new.
What is a good choice to add in the Autumn time of year?
All kinds of berries: antioxidants.
Vitamin E: nuts, almonds, walnuts, brazil nuts are rich in vitamin E, zinc, and selenium that support our immunity.
Dark leafy vegetables (spinach, kale, swiss chard) are filled with Vitamin A, C and other antioxidants. These can be easily added to soups or stews.
Spices: Turmeric, ginger, cinnamon provide anti-inflammatory properties. These can be added to teas, curries, or baked goods. Turmeric is a good anti-inflammatory spice.
ProBiotic foods: make yogurt a daily food, but make it unsweetened. (Great for snacks. Can add fruits, or a drizzle of honey for sweetener.) Fermented foods such as saurkraut, kimchi and miso can be added to salads or sandwiches.
Don’t forget Autumn fruits; they can make a sweet dessert. Cut up ahead of time and serve on a platter. Offer two kinds or add a slice or two of cheese, or a couple nuts. Watch it disappear!
VITAMINS FOR AUTUMN: Autumn fruits are delicious! Be certain to check them out and add them to your meals!
Eating lots of fruits and vegetables can prevent some chronic health problems. They help your body stay strong and fight off infections. Be certain to add Vitamin C-rich foods, like oranges, broccoli and kale. Limit sugary drinks. Water does taste good with sliced fruit in it!
Vitamin D3 is another winter vitamin that you want to add. It is commonly called the “sunshine vitamin,” which is in short supply as the days get shorter. Vitamin D3 is great also for your immunity. Kids vitamins today are very tasty and easy for them to take.
Echinacea and elderberry are known as great age-old remedies to combat the common cold. Be certain to talk with your physician before adding herbal supplements. This will make certain there is no contra-indication if you are on prescription medications. Both herbs are great in teas, especially warm or hot.
UNPLUG AND GET YOUR LEGS MOVING!
This is a great time for hayrides, and pumpkin and apple farms. Take advantage of cool clean air in the Autumn. It will also reduce the stress of the changes happening with routines and schedules. And it is fun to explore together.
Of course, for the above to work: we all need to unplug. Set a time frame for social networks or emails. No phones at the dinner table. Leave them on the counter, on silent. Suggestion is to definitely unplug at least one hour before bedtime.
This is a great time for walks, jogging, cycling, hiking, apple picking, pumpkin choosing and gardening.
Do dress appropriately for the weather. Perhaps keep a light jacket in the car for impromptu excursions. It will be useful if the weather turns cooler than when you started out.
Remember your sun screen when outside. UVA/UVB rays are there even in cooler days and cloudy days. You can still get sunburn.
Use moisturizers for your skin and lip balm to prevent dry lips. Add a humidifier inside once the heat is constantly on. Condition your hair and don’t style it too tight. Use a cap. Don’t forget hydration. You need proper hydration at any time of the year, not just in the heat of summer.
BEDTIME ROUTINES:
Create a family bedtime routine: our bodies loves routines and it will help you calm enough to sleep. Being outside before/right after dinner, will also help your body rest. Perhaps try reading before sleeping, be careful of blue light as it can interrupt sleep signals. Listen to calming music works for many. Children love to be read to before turning over to sleep. Great snuggle time and Hug time.
We all need at least 7-9 hours of rest each night. Children need more. Schedule your sleep time as important as that meeting for tomorrow.
DON’T FORGET YOUR PERSONAL HEALTH:
Take the time to create doctor appointments. Health checkups are important as we go into the cold, dry, indoor months. Schedule wellness check-ups (make certain boosters are up to date), and don’t forget the dentist. Eyes should also be checked. If you haven’t had flu or CoVid boosters, schedule them too. A once-a-year check up gives you and your doctor a baseline for your health.
BASIC HYGIENE DOES HELP OUR IMMUNITY:
Talk about hygiene to our kiddos: Washing hands regularly. Remind our kiddos not to touch their face often. They should cover their mouth when they sneeze, using their inside arm. Include face washing and teeth brushing at the beginning and end of the day, part of their routines. These routines will go on into their adulthood.
Show kiddos how to properly wash their hands. Rub with soap for at least 20 seconds, or recite “Mary had a little lamb” in their heads. Encourage good hand washing especially at school or when coming indoors from anywhere outside. Not a bad idea for kiddos busy hands, to wash their hands before eating. This is the time of year for colds and flu. Hand washing does make a difference in keeping some of those germs away.
Multi-generation family walking in autumn park is always special. Invite your extended family and make it a fun explore.
Autumn is a gathering time. We gather our crops and harvest them. We gather more together in closed places. Keep up on good health tips to keep your immunity strong. Embrace Autumn and get outside to enjoy Mother Nature’s greatest art work of colors! Challenge: who can find the Biggest Leaf!
Sometimes it can be difficult to shop for a large family on a small budget. I remember my early years with 4 growing kiddos. I had a limited food budget at that time. A very tight budget. I will admit that at that time, I did not buy any pop/soda or very little treats. (It wasn’t such a big deal then as it is now?) Potato chips were the one item to offset a soft lunch. (I like a good salty crunch; but I only eat it at lunch. Now I’d rather have sweet potato chips!) We did always have a cookies at supper! (Limit 2.)
Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same types of nutrients: vitamins, minerals, carbohydrates, protein and fat..
The most important factor to consider when budgeting for food is to consider the family’s activities and age. We know that can vary greatly. I would also factor in after-school or after-activitysnack. And it has to be nutritious! I usually served hard cheese and sausage with fruit and veggies and whole grain crackers. Kiddos loved the finger foods. This was my way of getting in fresh veggies. Pack them in lunches. (However it seems kiddos today don’t always pack a lunch.)
If you surf the web you can find all sorts of easy ways for “packed lunches.” They can actually look better and taste better than purchased lunches. (Make several and refrigerate.)
If they are against the “sack lunch” call it a “snack bag.“ With the activities of today’s kiddos they almost need a “Snack Bag.” You can insert cheese sticks and veggies here. Even add the apple. (The thinking is hard fruit that doesn’t bruise easily.) Don’t forget snack bars. Watch the labels for sugar content. Look for proteins. A “snack bag” can be a good source of nutrition. Kiddos don’t have to spend money on the machines. (And we know the machines are all sugar/salt snacks.)
And for your kiddos, having that “snack bag” in their backpack insures them that they never will go hungry. ( I’m thinking after school, or even waiting to be picked up after school.) Pack enough to share!
So how to do all this?
To start, a child needs only an average of 1200 calories per day. Make these calories good. Make them dense. Don’t rely on the snack machines for their snacks at school. Especially when they are looking for a snack after school. Many times the items offered by machine say “added protein.” But 3grams is barely enough. It only is there so they can say: “protein snack.” But it really isn’t if you look at sugars included.
Planning comes First!
The first thing to do when Budgeting, as we all know, is to plan. It takes time to start, but your day-to-day time evaporates as you only have to consult your list. No more “wondering what to fix.”
Review and create your shopping list from the Food Pyramid. The hardest one to remember is the fruits and veggies that our growing kiddos so need. Everyone needs at least 8 ounces of fruit AND veggies every day. This amount increases as the child ages. Take into consideration their activity level. Get creative. It will also make the necessary nutrients more attractive for them, and for yourself.
Plan your snacks too. Try to limit maybe one big “bag” a week. If it is in the house, it gets eaten. And majority of snacks are not nutrient dense, and you find yourself hungry again, if not gaining unneeded weight.
By planning ahead, you can Check Out Sales. Plan your meats around sales or bulk offers. (I’ve found good bulk offers even at Kroger!)
You can plan bulk meals that will enable you to reheat later in the week. (I feel making it once, add enough ingredients that it can appear again!) Buy in bulk, but not necessarily at Cosco. Suggestions: Uncooked rice, and pasta. (I create my own 90 sec rice and pasta. Make enough for the next meal and freeze it separately.)
Seasonal produce is great for sales. I’m buying green beans right now as they are in season. I’ll cook some, and freeze several. Corn on the cob in the summer is a bargain. In-season fruits are easy today. Buying in-season also gives variety and can save money. Buying in season, and freezing opens up the budget next month.
The toughest part of a Food Budget is the convenience foods. I always try to cook double. It is a one-time effort that gives you the ability for convenience later. A meal can sit in the freezer from last week. It can also sit there from last month. And it is a treat today when I’m rushed for time. And that becomes my “convenience meal!” Tastes better, better nutrition too. (Have you looked at sodium levels on convenience meals? Like: WOW!)
The general guidance for sodium limits is: Adults and teens age 14 years and older: no more than 2,300 mg (milligrams) a day. Children ages 9 to 13 years: no more than 1,800 mg a day. Children ages 4 to 8 years: no more than 1,500 mg a day. And retired adults: 12-1800 mg a day. Children can get and are getting hypertension. Watch the sodium.
Are you aware that frozen fruits and veggies provide good nutrition levels overall. Canned fruits are great in the winter. But with cans, watch sodium levels. Rinse vegetables before cooking. Add an herb instead. Don’t be afraid to mix canned with fresh. Buy canned fruit ONLY in natural juices. Maybe add a handful of walnuts? If you want to be really fancy: dollop of RediWhip (natural whipped cream.)
One of the biggest expenses against a Food Budget is beverages. Kiddos do not need sodas. They require milk and water. You can enhance water with fruit for flavor: fresh or frozen. Hot cocoa is good in the fall and winter.
As to coffee, learn to make your own. It may take an investment in a coffee machine. In the long run, it will pay for itself and then some. Do some research into flavored or special brewed coffee. You’ll be surprised at how easy it is to make at home. Try not to add too many sweeteners to your beverage. (Again, empty calories.)
The hardest part of a Food Budget is the planning. Make time for it. You will find yourself and your family eating better. You will be surprised at how much you will save. (Put this money away for a fun day!)
Make meals a family time. Everyone should join in. Kiddos love to cook. They learn from their adults. Let’s teach them good eating habits today.
As a nutrition coach I will be glad to help with your planning. Just message me. Lunch ideas for kiddos can go with adults too! Variety is the key to keep packed meals from being dull. Planning is a Must. Your life is too hectic without it.
Sun damage happens at any age when the skin is not protected. Staying out of the sun is sure protection; but who wants that? 
Mary Jessen: Wellness Makes Cents 