One consideration as we move deeper into Autumn, is to correct any unhealthy nutrition habits we’ve developed over the summer months. Regular meals rich in vegetables, lean proteins and healthy fats lead to healthy bodies. Limiting any foods that we know are inflammatory triggers for our bodies including refined sugars, refined flours, and processed foods…for some these triggers may also include dairy and gluten which often find their way into a summer diet despite our intentions. As the days get cooler we may not have the same desire for that cool smoothie but in an effort to start off your day on the right foot, you may consider a breakfast chili or anti-inflammatory lentils with greens (see Dr. Jones’ recipes here). Steel cut organic oats are another vehicle for protein if topped with nuts and seeds – you can even stir a little protein powder into the oats themselves to increase your protein for the day. We recommend hypoallergenic protein powder such as VEGA or Metagenic’s Daily Support. Lastly, for those that tolerate eggs, you can’t go wrong with a couple of eggs and some fresh fruit. Nutrition tips apply to kids too – starting their day with protein rather than only carbohydrates can make a large difference in their ability to stay alert and energetic throughout school hours. Packing snacks that incorporate a fruit or veggie alongside a protein is a perfect way to encourage healthy habits and keep them well fueled for the day. See our healthy snack ideas further along in this newsletter.
Preventative medicine is the way to best approach cold and flu season…this includes plenty of rest, and adequate stress management. As the days shorten, aim to get to bed at a time that allows you 8 hours of sleep. Children, depending on age, need as many as 11-12 hours of sleep each night. It is not uncommon for the change in schedules to bring increased stress and sleep disruptions. It’s a great time to consider a yoga class, meditation class or start an evening habit of a 10 minute walk to clear the mind and slow down at day’s end. Whole Health Concord has a yoga series, available for drop-ins on Wed. from 12:15-1:15pm. Feel free to give us a shout if you’d like to join us.
And unfortunately…BACK TO SCHOOL brings BACK THE GERMS. Now is the perfect time to stock up on your natural cold and flu solutions. Buffered Vitamin C, Andrographis, Grapefruit Seed Extract and OnGuard & Breathe essential oil blends along with a good diffuser should be ready to answer the call should the germs find their way to your home. Hydrotherapy and Homeopathy also offer some very safe and effective natural tools for boosting immune function during cold and flu season. We will review the perfect ingredients for a natural cold and flu kit, along with some of our favorite recipes for immune support at our class on October 12th. Please be sure to register here if you plan to join us.