This is very large lesson. There is a vast amount of information, recipes and tips throughout this lesson.
Back to School
@Copyright 2016 Remedies & Recipes
Every parent wants their children focused in school and to bring home better grades. As parents ourselves, we know that when our child brings home their report card and the grades are good we are all happy and know our child is giving effort to achieving their required goals.
Yet, for some parents, the journey is much harder. When our kids struggle in school, we feel that struggle and try to do everything we can to help our child be a better student. To become the best student they can be, starting the day with breakfast provides the nutrients one needs for focus and energy. Then, after school, nutrition is important for getting homework done effectively, enjoying a nutritious dinner and winding down the day in order to promote restful sleep so the next day is even better. For parents and students alike, getting good nutrition and winding down can seem like an arduous task in itself. Here, we provide key tips to help you and your family get the most benefit from each day.
Tips from the kitchen:
*Pre-plan weekly meals : carve out 20 minutes on Saturday or Sunday to think about the upcoming week schedule and plan meals accordingly. Have pen and paper in hand (or your SmartTablet) to write down the daily meals and snacks.
*Include looking up a few recipes for the week and creating a shopping list : buy the bulk of what is needed for the week on Saturday or Sunday. Keep recipes handy by bookmarking on your SmartTablet, phone or printing out the recipe and placing in a folder or recipe box in the kitchen.
*Write down a prep schedule. For example, if you know you are going to make Crockpot or Slow Cooker Chicken Soup on Thursday, make a note to take the chicken out of the freezer on Wednesday morning. Or, buy the chicken fresh on Sunday and place the meal on your menu for Monday or Tuesday.
*Plan a simple meal for Sunday evening allowing time to prep ingredients and snacks for the beginning part of the week – Monday through Wednesday. Then, schedule a ½ hour of ingredient and snack prep on Wednesday, if needed, for the remainder of the week
Breakfast of Geniuses
Research from the University of Pennsylvania School of Nursing has found that children who regularly have breakfast on a near-daily basis had significantly higher full scale, verbal, and performance IQ test scores. And, nutritious breakfasts make all the difference!
Did you know that at age 6, a child's cognitive ability at both the verbal and performance levels is rapidly developing? Both the nutritional and social aspects of breakfast play a role. After a whole night of fasting, breakfast serves as a means to supply "fuel" to the brain. Meanwhile, social interaction at breakfast time with parents may promote brain development. Mealtime discussions may facilitate cognitive development by offering children the opportunity to expand their vocabulary, practice synthesizing and comprehending stories, and acquire general knowledge.
A child who skips breakfast is starving their brain which leads to underperformance and also can lead to underdevelopment. We don’t want that do we?!
A good breakfast includes:
You may already recognize that good nutrition is important for a good start to the day. However, it is not only what they eat, but how they eat it (the way it is prepared and the setting – rushed or relaxed) that contributes to breakfast’s importance. Foods eaten first thing in the morning not only help improve brain function, but also play a large role in improving overall energy levels.
Breakfast Habits to Break:
*Pastry-filled breakfasts such as doughnuts, croissants, frozen waffles, biscuits, and pastry items such as “Bear claws” and similar
*High-sugar packaged cereals (replace with quick cooking oats, eggs with whole grain toast or lightly toasted sprouted bread)
*For healthier packaged cereals, replace dairy milk with almond or goat milk; avoid soy milk
*Replace high-sugar bottled juices such as orange juice with no-sugar added cranberry, cherry, grapefruit or fresh squeezed grapefruit juice
*Consider adding a simple probiotic drink to your family’s morning regimine. Plain or vanilla Good Belly shots are a family favorite at my house.
Every parent wants their children focused in school and to bring home better grades. As parents ourselves, we know that when our child brings home their report card and the grades are good we are all happy and know our child is giving effort to achieving their required goals.
Yet, for some parents, the journey is much harder. When our kids struggle in school, we feel that struggle and try to do everything we can to help our child be a better student. To become the best student they can be, starting the day with breakfast provides the nutrients one needs for focus and energy. Then, after school, nutrition is important for getting homework done effectively, enjoying a nutritious dinner and winding down the day in order to promote restful sleep so the next day is even better. For parents and students alike, getting good nutrition and winding down can seem like an arduous task in itself. Here, we provide key tips to help you and your family get the most benefit from each day.
Tips from the kitchen:
*Pre-plan weekly meals : carve out 20 minutes on Saturday or Sunday to think about the upcoming week schedule and plan meals accordingly. Have pen and paper in hand (or your SmartTablet) to write down the daily meals and snacks.
*Include looking up a few recipes for the week and creating a shopping list : buy the bulk of what is needed for the week on Saturday or Sunday. Keep recipes handy by bookmarking on your SmartTablet, phone or printing out the recipe and placing in a folder or recipe box in the kitchen.
*Write down a prep schedule. For example, if you know you are going to make Crockpot or Slow Cooker Chicken Soup on Thursday, make a note to take the chicken out of the freezer on Wednesday morning. Or, buy the chicken fresh on Sunday and place the meal on your menu for Monday or Tuesday.
*Plan a simple meal for Sunday evening allowing time to prep ingredients and snacks for the beginning part of the week – Monday through Wednesday. Then, schedule a ½ hour of ingredient and snack prep on Wednesday, if needed, for the remainder of the week
Breakfast of Geniuses
Research from the University of Pennsylvania School of Nursing has found that children who regularly have breakfast on a near-daily basis had significantly higher full scale, verbal, and performance IQ test scores. And, nutritious breakfasts make all the difference!
Did you know that at age 6, a child's cognitive ability at both the verbal and performance levels is rapidly developing? Both the nutritional and social aspects of breakfast play a role. After a whole night of fasting, breakfast serves as a means to supply "fuel" to the brain. Meanwhile, social interaction at breakfast time with parents may promote brain development. Mealtime discussions may facilitate cognitive development by offering children the opportunity to expand their vocabulary, practice synthesizing and comprehending stories, and acquire general knowledge.
A child who skips breakfast is starving their brain which leads to underperformance and also can lead to underdevelopment. We don’t want that do we?!
A good breakfast includes:
- Protein for making neurotransmitters, essential for proper brain functioning
- Whole grains for energy
- Antioxidant-rich foods like blueberries (perfect brain food)
- Healthy fats used to build brain tissue and hormones. Omega-3s are vital for memory, comprehension, reduced tissue inflammation and even lower stress.
You may already recognize that good nutrition is important for a good start to the day. However, it is not only what they eat, but how they eat it (the way it is prepared and the setting – rushed or relaxed) that contributes to breakfast’s importance. Foods eaten first thing in the morning not only help improve brain function, but also play a large role in improving overall energy levels.
Breakfast Habits to Break:
*Pastry-filled breakfasts such as doughnuts, croissants, frozen waffles, biscuits, and pastry items such as “Bear claws” and similar
*High-sugar packaged cereals (replace with quick cooking oats, eggs with whole grain toast or lightly toasted sprouted bread)
*For healthier packaged cereals, replace dairy milk with almond or goat milk; avoid soy milk
*Replace high-sugar bottled juices such as orange juice with no-sugar added cranberry, cherry, grapefruit or fresh squeezed grapefruit juice
*Consider adding a simple probiotic drink to your family’s morning regimine. Plain or vanilla Good Belly shots are a family favorite at my house.
Breakfast Dishes Kids and Families will Love
Make-Ahead Muesli
Serves 2
½ cup rolled oats
¾ cup warm water
¼ cup coarsely chopped cashews
2 medium apples such as Gala or Fuji, peeled and grated
4 tablespoons raisins
1 tablespoon raw honey
1 cup nonfat plain greek-style kefir yogurt
½ teaspoon vanilla extract
Juice of 1 medium lemon
1 tablespoon Chia seeds
Combine oats and warm water in a small mixing bowl and soak about 15 minutes. Add the nuts, apple, raisins, honey, yogurt, vanilla, lemon juice and mix well. Chill in the refrigerator about 30 minutes. Serve chilled sprinkled with ¼ tablespoon Chia seeds.
Nutrition:
Serving size: about 1 ¼ cups
Calories: 328.3
Fat: 7.8g
Saturated fat: 0.3g
Sodium: 28.8mg
Carbohydrates: 56.3g
Fiber: 10.5g
Protein: 11.4g
Serves 2
½ cup rolled oats
¾ cup warm water
¼ cup coarsely chopped cashews
2 medium apples such as Gala or Fuji, peeled and grated
4 tablespoons raisins
1 tablespoon raw honey
1 cup nonfat plain greek-style kefir yogurt
½ teaspoon vanilla extract
Juice of 1 medium lemon
1 tablespoon Chia seeds
Combine oats and warm water in a small mixing bowl and soak about 15 minutes. Add the nuts, apple, raisins, honey, yogurt, vanilla, lemon juice and mix well. Chill in the refrigerator about 30 minutes. Serve chilled sprinkled with ¼ tablespoon Chia seeds.
Nutrition:
Serving size: about 1 ¼ cups
Calories: 328.3
Fat: 7.8g
Saturated fat: 0.3g
Sodium: 28.8mg
Carbohydrates: 56.3g
Fiber: 10.5g
Protein: 11.4g
Veggie Egg Wrap
Makes 1
½ tablespoon grapeseed oil
1 tablespoon diced white or yellow onion
1 tablespoon diced red bell pepper
1 large egg, placed in a cup or bowl and whisked to combine
Pinch sea salt
Pinch ground black pepper
½ tablespoon chopped fresh cilantro leaves
Fresh tomato salsa, optional
1 whole grain wrap
Healthy, energizing fat option: 2 avocado slices
*Note: this recipe is super quick and easy to make with leftover diced vegetables. Or, keep sliced fresh vegetables prepped in the refrigerator for quick meals; for this recipe, quickly dice the slices.
Heat grapeseed oil in small saucepan over medium high heat and add onion and bell pepper. Saute about 1 minute. Add egg, salt and pepper and scramble until egg is cooked, about 1 minute or 2. Place egg in center of whole grain wrap, top with cilantro and salsa, serve.
Nutrition:
Serving size: 1 wrap
Calories: 249
Fat: 12.8g
Saturated fat: 2.2g
Cholesterol: 186mg
Sodium: 201mg
Potassium: 104mg
Carbohydrates: 23.9g
Fiber: 3.4g
Sugars: 1.2g
Protein: 10.5g
Makes 1
½ tablespoon grapeseed oil
1 tablespoon diced white or yellow onion
1 tablespoon diced red bell pepper
1 large egg, placed in a cup or bowl and whisked to combine
Pinch sea salt
Pinch ground black pepper
½ tablespoon chopped fresh cilantro leaves
Fresh tomato salsa, optional
1 whole grain wrap
Healthy, energizing fat option: 2 avocado slices
*Note: this recipe is super quick and easy to make with leftover diced vegetables. Or, keep sliced fresh vegetables prepped in the refrigerator for quick meals; for this recipe, quickly dice the slices.
Heat grapeseed oil in small saucepan over medium high heat and add onion and bell pepper. Saute about 1 minute. Add egg, salt and pepper and scramble until egg is cooked, about 1 minute or 2. Place egg in center of whole grain wrap, top with cilantro and salsa, serve.
Nutrition:
Serving size: 1 wrap
Calories: 249
Fat: 12.8g
Saturated fat: 2.2g
Cholesterol: 186mg
Sodium: 201mg
Potassium: 104mg
Carbohydrates: 23.9g
Fiber: 3.4g
Sugars: 1.2g
Protein: 10.5g

Coconut Amaranth ParfaitGluten-free amaranth is an ancient grain that can be used for making polenta-type recipes, as a porridge, in homemade snack and energy bars. This versatile grain is a good source of plant protein and has minerals that promote bone health.
Kefir yogurt is a fermented milk or goat dairy that promotes a healthy gut. Use as an alternative to traditional yogurts to better balance your microbiome.
Fresh raspberries and blueberries are known for their high antioxidant properties. Add these delicious cancer fighters to your daily menu as raspberries are high in ellagic-acid which has shown to promote cancer cell death and blueberries are rich in anthocyanins – one of the most immune-boosting phytochemicals around.
Black sesame seeds help retain the pigment in your hair and are a good source of calcium! Eating them daily is recommended.
Popped amaranth is layered with kefir yogurt, lemon zest, black sesame seeds, raspberries, vanilla bean and coconut flakes for a delicious breakfast or dessert dish. Healing health has never been more yummy.
Recipe Nutrition:
Serving size: 1 parfait
Calories: 693
Fat: 17.6g
Saturated fat: 9.3g
Cholesterol: 7mg
Sodium: 115mg
Potassium: 929mg
Carbohydrates: 110.7g
Fiber: 18.4g
Sugars: 28.1g
Protein: 25.7g
Ingredients:
Directions:
Kefir yogurt is a fermented milk or goat dairy that promotes a healthy gut. Use as an alternative to traditional yogurts to better balance your microbiome.
Fresh raspberries and blueberries are known for their high antioxidant properties. Add these delicious cancer fighters to your daily menu as raspberries are high in ellagic-acid which has shown to promote cancer cell death and blueberries are rich in anthocyanins – one of the most immune-boosting phytochemicals around.
Black sesame seeds help retain the pigment in your hair and are a good source of calcium! Eating them daily is recommended.
Popped amaranth is layered with kefir yogurt, lemon zest, black sesame seeds, raspberries, vanilla bean and coconut flakes for a delicious breakfast or dessert dish. Healing health has never been more yummy.
Recipe Nutrition:
Serving size: 1 parfait
Calories: 693
Fat: 17.6g
Saturated fat: 9.3g
Cholesterol: 7mg
Sodium: 115mg
Potassium: 929mg
Carbohydrates: 110.7g
Fiber: 18.4g
Sugars: 28.1g
Protein: 25.7g
Ingredients:
- 1 1/2 cups kefir yogurt
- fine zest of 1/2 lemon
- 1 tablespoon black sesame seeds
- 1 3/4 cups popped amaranth
- 1 1/2 cups fresh raspberries
- 2 tablespoons raw, organic honey
- 1/2 to 1 whole vanilla bean from vanilla bean pod
- 1/2 cup coconut flakes
- 2 tablespoons fresh blueberries, optional
Directions:
- In a small mixing bowl, stir together kefir yogurt, lemon zest, black sesame seeds, and amaranth.
- In a separate bowl, mix together raspberries, honey, and vanilla bean.
- Layer parfait glass with raspberries, then a dollop of the yogurt mixture, and a sprinkle of coconut flakes.
- Repeat finishing with a few raspberries and blueberries (optional) on top.
- Serve chilled.
Eat Breakfast Together
Eating breakfast together before school helps the child with verbal and social skills. If they have a pop quiz or test that day, help them review a few facts at the table before school while eating. This will help “warm up” their brains and provide focus for a better day.
Start the Day Stress-free for Your Kids
As grownups in this fast paced world, we tend to speak out loud about our frustrations and hectic schedules for the upcoming day before we head to work. This morning “vent” sets you and the family up for failure. Your kids will be starting their day off on a negative tone as a result of your “stress vent” and this, in turn, could cause them to form their own morning stress vent as a habit in the future. Stay positive and focus on helping them get the most from their day… your positivity could rub off on you!
Studies have shown that stress shrinks the brain’s ability to form memories by shrinking the hippocampus, the part of the brain linked to memory. When your child is stressed in the morning, he or she will have a more difficult time remembering things throughout the day. Strive not to make your problems their problems. Remember, they are still lumps of clay that need to be formed correctly and placing them in a positive atmosphere that is stress free is a great beginning.
Research shows how repeated stress interferes with the development of the prefrontal cortex. This part of the brain helps in problem-solving and attention spans. When your child’s prefrontal cortex is handicapped, it can hamper his or her performance in math and science. And, it can also lead to behavior problems at school.
Importantly, while stress impacts our adult brains similarly, our kids suffer even more. Children’s developing brains are particularly sensitive to stress hormones.
Supplementation
Yes, supplementation can give your kid the edge they need in school. We know that our food supply, even when natural, may not be as healthy as it should due to poor farming practices and the lack of organic foods in the marketplace in various regions across the world. Supplementation can be used to help fill in nutritional gaps and help prevent nutrient deficiencies in a child’s health.
The Morning Nutrient Chest
ADD/ADHD
If your child has been properly diagnosed with ADD/ADHD by a doctor, not a school teacher, here are a few nutrients that have been proven to help them:
Watch your child and find out what interest them at the time.
*Do your boys like dinosaurs? Take them to a museum in the area. Maybe get some dinosaur Lego building kits.
*Do your girls like to paint, draw or show interest in music? Invest in some paper, brushes, pencils or maybe a small keyboard or guitar. Encourage them and be patient with them. They will grow into their own and be great, smart, vital adults!
Healthy School Lunches
Nutrition during school hours is just as important as the morning breakfast. Keeping the brain charged and energy levels even allow for a positive, motivated learning experience. Here, lunchbox essentials:
*Lean protein
*Nitrate-free deli turkey or chicken for sandwiches
*Almond butter or cashew butter instead of peanut butter
*Hard-boiled eggs
*Energy-sustaining carbs
*Seed-based breads, sugar-free breads or breads sweetened with natural honey, Ezekial bread, whole grain breads for sandwiches
*Whole grain and seed-based wraps, RAW wraps, or seaweed wraps
*Fresh cut vegetables such as celery, red bell pepper, cucumber slices, radishes, carrots (on occasion), broccoli florets, asparagus spears, squash slices, mixed greens for mini-salads.
*Fresh fruits such as apples, pears, plums, pluots, tomato slices, kiwi, red (or green) grapes, watermelon, honeydew, cantaloupe, tangerines, berries of all kinds – raspberry, blackberry, blueberry, strawberry, dried goji berries, golden raisins, dried cranberries, pineapple
*Low-sugar, all-natural berry jams for almond butter and “jelly” sandwiches
*Baked sweet potato slices
*Marinated beets, low-sodium dill pickles, olives
*Natural sugars from fresh vegetables and fruits
*Raw almonds, walnuts, cashews, pistachios, macadamia nuts
*Send along homemade flavored water such as Cucumber Mint Water or Lemon Lime
Lunchbox tips:
*Don’t be afraid to think outside of the box!
*Place mixed green salads in small containers that are easy to take to school
*Easy 3-bean salads in small containers are great
*Stuffed Tomatoes or Bell Peppers (make ahead for easy add to lunches)
*Send along pasta for lunch… one of my favorite recommends: Quinoa Pasta with Tomatoes and Olives
*Use RAW veggie wraps in place of whole grain tortillas. They travel well, taste great and are nutritious.
*Engage the “colorful plate is a healthy plate” strategy… incorporate a lean protein, a medley of colorful veggies, a fruit and then a sweet treat of a cookie, snack bar or protein bar
*Send a healthy, homemade soup to school! My daughter loved soup in elementary school and one year, she requested soup every day in her lunch. From Turkey Chili to Homemade Chicken Noodle, soup was her “entrée” of choice… so much so that I bought her a special, cute soup travel thermos.
*Hide little notes of love and encouragement in their lunchbox. Having that positive boost mid-day at school can make all the difference.
After-School Snacks
*Avoid soybeans (edamame) as soy interferes with digestion, promotes estrogen in the body and is widely known to be high GMO (Genetically Modified Organisms); avoid soy products, in general
*Medley of fruit skewers (pineapple, watermelon and kiwi, for example, or strawberries, red grapes and honeydew)
*Apples slices with almond butter
*Most kids love cheese but dairy cheeses interfere with digestion and slow down the metabolism. Limit cheese consumption or avoid all-together. Opt for hard cheese like a good quality parmesan or goat cheese
*Raw nuts of almond, cashew, walnuts, or pistachio
*Pumpkin seeds
*Nitrate-free deli Turkey and Veggie Rollups (take one deli turkey slice and roll it around cucumber slices, tomato slices, or other veggie slice)
*Wild Berry Pops – Recipe below
*Avocado and tomato slices with a hint of lemon pepper or blackened seasoning (See The California Caprese – Recipe below)
Eating breakfast together before school helps the child with verbal and social skills. If they have a pop quiz or test that day, help them review a few facts at the table before school while eating. This will help “warm up” their brains and provide focus for a better day.
Start the Day Stress-free for Your Kids
As grownups in this fast paced world, we tend to speak out loud about our frustrations and hectic schedules for the upcoming day before we head to work. This morning “vent” sets you and the family up for failure. Your kids will be starting their day off on a negative tone as a result of your “stress vent” and this, in turn, could cause them to form their own morning stress vent as a habit in the future. Stay positive and focus on helping them get the most from their day… your positivity could rub off on you!
Studies have shown that stress shrinks the brain’s ability to form memories by shrinking the hippocampus, the part of the brain linked to memory. When your child is stressed in the morning, he or she will have a more difficult time remembering things throughout the day. Strive not to make your problems their problems. Remember, they are still lumps of clay that need to be formed correctly and placing them in a positive atmosphere that is stress free is a great beginning.
Research shows how repeated stress interferes with the development of the prefrontal cortex. This part of the brain helps in problem-solving and attention spans. When your child’s prefrontal cortex is handicapped, it can hamper his or her performance in math and science. And, it can also lead to behavior problems at school.
Importantly, while stress impacts our adult brains similarly, our kids suffer even more. Children’s developing brains are particularly sensitive to stress hormones.
Supplementation
Yes, supplementation can give your kid the edge they need in school. We know that our food supply, even when natural, may not be as healthy as it should due to poor farming practices and the lack of organic foods in the marketplace in various regions across the world. Supplementation can be used to help fill in nutritional gaps and help prevent nutrient deficiencies in a child’s health.
The Morning Nutrient Chest
- Multiple Vitamin/Mineral – If your child is under the age of 10, a liquid multi-vitamin and mineral can make life easy and quick in the morning but is not meant as a meal replacement. Natural Vitality offers a liquid multiple vitamin/mineral formula for kids. All of these supplements are plant-based and very easy to assimilate.
- Omega-3s – The Omega-3s from fish are for brain power. Every child needs to start the day with EPA/DHA from their omegas for optimum brain development, function and growth. EPA/DHA is needed for memory, creativity, comprehension and lower stress. Nordic Naturals, Barleans, and Carlson Labs have liquids or capsules that can be taken every morning for both kids and adults.
ADD/ADHD
If your child has been properly diagnosed with ADD/ADHD by a doctor, not a school teacher, here are a few nutrients that have been proven to help them:
- Omega-3s – As referenced above, you can see how vital they are for brain function. Omega-3s should never be overlooked.
- L-Theanine – This nutrient is derived from Green Tea. Theanine helps to increase the alpha brain waves, which improve focus and memory. These also lower stress. The dosage can be 100-200mg before school and then again after school before doing homework. It is safe for all children and adults over the age of 7.
- Encourage children to play outside. Children truly diagnosed with ADD/ADHD can have a higher IQ than other children and should spend time outdoors. Sunshine is very healthy. Vitamin D from the sun is vital for bone growth and mental health. Some children with ADD/ADHD can show signs of boredom because they are not being stimulated mentally.
Watch your child and find out what interest them at the time.
*Do your boys like dinosaurs? Take them to a museum in the area. Maybe get some dinosaur Lego building kits.
*Do your girls like to paint, draw or show interest in music? Invest in some paper, brushes, pencils or maybe a small keyboard or guitar. Encourage them and be patient with them. They will grow into their own and be great, smart, vital adults!
Healthy School Lunches
Nutrition during school hours is just as important as the morning breakfast. Keeping the brain charged and energy levels even allow for a positive, motivated learning experience. Here, lunchbox essentials:
*Lean protein
*Nitrate-free deli turkey or chicken for sandwiches
*Almond butter or cashew butter instead of peanut butter
*Hard-boiled eggs
*Energy-sustaining carbs
*Seed-based breads, sugar-free breads or breads sweetened with natural honey, Ezekial bread, whole grain breads for sandwiches
*Whole grain and seed-based wraps, RAW wraps, or seaweed wraps
*Fresh cut vegetables such as celery, red bell pepper, cucumber slices, radishes, carrots (on occasion), broccoli florets, asparagus spears, squash slices, mixed greens for mini-salads.
*Fresh fruits such as apples, pears, plums, pluots, tomato slices, kiwi, red (or green) grapes, watermelon, honeydew, cantaloupe, tangerines, berries of all kinds – raspberry, blackberry, blueberry, strawberry, dried goji berries, golden raisins, dried cranberries, pineapple
*Low-sugar, all-natural berry jams for almond butter and “jelly” sandwiches
*Baked sweet potato slices
*Marinated beets, low-sodium dill pickles, olives
*Natural sugars from fresh vegetables and fruits
*Raw almonds, walnuts, cashews, pistachios, macadamia nuts
*Send along homemade flavored water such as Cucumber Mint Water or Lemon Lime
Lunchbox tips:
*Don’t be afraid to think outside of the box!
*Place mixed green salads in small containers that are easy to take to school
*Easy 3-bean salads in small containers are great
*Stuffed Tomatoes or Bell Peppers (make ahead for easy add to lunches)
*Send along pasta for lunch… one of my favorite recommends: Quinoa Pasta with Tomatoes and Olives
*Use RAW veggie wraps in place of whole grain tortillas. They travel well, taste great and are nutritious.
*Engage the “colorful plate is a healthy plate” strategy… incorporate a lean protein, a medley of colorful veggies, a fruit and then a sweet treat of a cookie, snack bar or protein bar
*Send a healthy, homemade soup to school! My daughter loved soup in elementary school and one year, she requested soup every day in her lunch. From Turkey Chili to Homemade Chicken Noodle, soup was her “entrée” of choice… so much so that I bought her a special, cute soup travel thermos.
*Hide little notes of love and encouragement in their lunchbox. Having that positive boost mid-day at school can make all the difference.
After-School Snacks
*Avoid soybeans (edamame) as soy interferes with digestion, promotes estrogen in the body and is widely known to be high GMO (Genetically Modified Organisms); avoid soy products, in general
*Medley of fruit skewers (pineapple, watermelon and kiwi, for example, or strawberries, red grapes and honeydew)
*Apples slices with almond butter
*Most kids love cheese but dairy cheeses interfere with digestion and slow down the metabolism. Limit cheese consumption or avoid all-together. Opt for hard cheese like a good quality parmesan or goat cheese
*Raw nuts of almond, cashew, walnuts, or pistachio
*Pumpkin seeds
*Nitrate-free deli Turkey and Veggie Rollups (take one deli turkey slice and roll it around cucumber slices, tomato slices, or other veggie slice)
*Wild Berry Pops – Recipe below
*Avocado and tomato slices with a hint of lemon pepper or blackened seasoning (See The California Caprese – Recipe below)
The California Caprese
Serves 2
2 medium hot house or roma tomatoes, sliced
8 to 10 fresh basil leaves
1 medium ripe avocado, sliced
1 medium cucumber, thinly sliced
½ teaspoon lemon pepper or blackened seasoning
1 tablespoon olive oil
On each of two serving plates, layer as you would for a traditional caprese salad, tomato slice, basil leaf, avocado slice, basil leaf, 2 to 3 cucumber slices. Repeat until all are used. Sprinkle with desired seasoning and drizzle with ½ tablespoon olive oil. Have the kids help arrange the slices!
Nutrition:
Serving size: about 1 ¼ cups
Calories: 210
Fat: 17.3g (mostly from the avocado and oil)
Saturated fat: 3.2g
Cholesterol: 0mg
Sodium: 13mg
Potassium: 781mg
Carbohydrates: 15.1g
Fiber: 5.8g
Sugars: 6.0g
Protein: 3.3g
Serves 2
2 medium hot house or roma tomatoes, sliced
8 to 10 fresh basil leaves
1 medium ripe avocado, sliced
1 medium cucumber, thinly sliced
½ teaspoon lemon pepper or blackened seasoning
1 tablespoon olive oil
On each of two serving plates, layer as you would for a traditional caprese salad, tomato slice, basil leaf, avocado slice, basil leaf, 2 to 3 cucumber slices. Repeat until all are used. Sprinkle with desired seasoning and drizzle with ½ tablespoon olive oil. Have the kids help arrange the slices!
Nutrition:
Serving size: about 1 ¼ cups
Calories: 210
Fat: 17.3g (mostly from the avocado and oil)
Saturated fat: 3.2g
Cholesterol: 0mg
Sodium: 13mg
Potassium: 781mg
Carbohydrates: 15.1g
Fiber: 5.8g
Sugars: 6.0g
Protein: 3.3g
Energizing Trail Mix
Makes 4 1/2 cups
3 cups lightly toasted chickpeas (garbanzo beans)
¼ cup golden raisins
¼ cup dried cranberries
¼ cup lightly toasted cashews
¼ cup coconut flakes
¼ cup sunflower seeds
2 tablespoons cocoa nibs (optional)
In a large mixing bowl, toss all ingredients together. Place in an airtight container for up to 2 weeks.
Nutrition:
Serving size: about 1/3 cup
Calories: 128.3
Fat: 4.0g
Saturated fat: 1.1g
Carbohydrates: 20.2g
Protein: 4.1g
Fiber: 3.5g
Makes 4 1/2 cups
3 cups lightly toasted chickpeas (garbanzo beans)
¼ cup golden raisins
¼ cup dried cranberries
¼ cup lightly toasted cashews
¼ cup coconut flakes
¼ cup sunflower seeds
2 tablespoons cocoa nibs (optional)
In a large mixing bowl, toss all ingredients together. Place in an airtight container for up to 2 weeks.
Nutrition:
Serving size: about 1/3 cup
Calories: 128.3
Fat: 4.0g
Saturated fat: 1.1g
Carbohydrates: 20.2g
Protein: 4.1g
Fiber: 3.5g
Wild Berry Pops
Makes about 8 pops
2 cups fresh raspberries
2 cups nonfat plain greek yogurt
1 vanilla bean pod (inside vanilla bean only)
½ tablespoon natural pea protein powder
1 tablespoon raw honey
8 pop containers and 8 wooden sticks*
Or, purchase a pop making set
Puree raspberries, yogurt, vanilla bean, protein powder, and raw honey in a food processor, and pour into each of the pop containers. Place in refrigerator to chill. Once thickened, insert 1 wooden stick per pop and transfer to the freezer. Freeze until solid, about 4 hours.
Nutrition:
Serving size: 1 pop
Calories: 54.8
Fat: 0.2g
Saturated fat: 0.0g
Carbohydrates: 6.1g
Protein: 6.5g
Fiber: 2.2g
Sodium: 27.8mg
Makes about 8 pops
2 cups fresh raspberries
2 cups nonfat plain greek yogurt
1 vanilla bean pod (inside vanilla bean only)
½ tablespoon natural pea protein powder
1 tablespoon raw honey
8 pop containers and 8 wooden sticks*
Or, purchase a pop making set
Puree raspberries, yogurt, vanilla bean, protein powder, and raw honey in a food processor, and pour into each of the pop containers. Place in refrigerator to chill. Once thickened, insert 1 wooden stick per pop and transfer to the freezer. Freeze until solid, about 4 hours.
Nutrition:
Serving size: 1 pop
Calories: 54.8
Fat: 0.2g
Saturated fat: 0.0g
Carbohydrates: 6.1g
Protein: 6.5g
Fiber: 2.2g
Sodium: 27.8mg
The Extra Piece of the Puzzle
We want to encourage every parent to enroll your child in some form of musical lessons. Piano, guitar, violin, anything! Music is a universal language. In the Dr. Bond house, both of my children are musicians, with one making it their profession. For example, they are both guitar players. The guitar causes the eyes, ears, fingers and mind to work all at the same time. All of these elements create new nerve pathways. Iconic country singer Glen Campbell was an amazing guitar player, so much so that Elvis Presley wanted to hire him to play for him on tour. When Glen developed Alzheimer’s Disease, the doctors were amazed by the fact that the last mental ability he lost was his music capability. Music forms very deep nerve connections in the brain. Music should be part of a child’s development growing up. Parents, if your child fights you on this, be firm and loving as it will benefit the child more than you and they will ever know. They will thank you for it later.
Bedtime
Bedtime is not the time to being doing homework, playing intense digital games, nor watching violent television shows. In our house we had one rule - When you get home from school, it was homework time. Eat a healthy snack and get the homework done. When finished you have time to enjoy the rest of the afternoon and evening. Late night studying is for college students, not for kids, middle-schoolers or high schoolers.
Put all electronics down 60-90 minutes before bedtime. Turn off cell phones and video games. The video games played on a console or smartphone create a very serious mental health problem. For example, let’s say your child is playing a video game in which he or she is racing or doing an activity that places them as the individual in the game and the goal is to win (most games, of course). In the spirit of mental competition, the dopamine levels skyrocket and it becomes a powerful stimulant. The problem is it can take a couple of hours after the game has ended to help calm them down enough to go to bed. Some games should be placed as ‘for weekends only’. Other games can be designated as “after homework” games. Mental stimulation is good, but electronic stimulation will never outperform the stimulation one will receive by going outside for activity, reading a book or creating something with one’s hands. Electronic stimulation does not create new nerve pathways. Only those things that are done with the rest of the body, such as sports, music (again), reading a book, painting and yes, studying will provide healthy nerve pathway stimulation.
Every child needs to enter their bedtime in peace. Adequate sleep will allow the body and brain to rest and recharge for the next day. Chef Irby has supplied some very important food choices and recipes to help bring peace and harmony in the evening. Evening snacks are ok as long as they provide a calming effect and not stimulation.
Wind-Down Dinner Ideas for the Family
*Seafoods without heavy sauces (Sauteed shrimp, Poached Whitefish – avoid tilapia, or Oven Grilled Salmon)
*Poached, baked or diced and sautéed chicken with simple sauces like Lemon Dill, Homemade Tomato Sauce, or Basil Pesto
*Quinoa Spaghetti or Zoodles (Zucchini Noodles) with sauces such as Homemade Tomato Sauce and Turkey Meatballs, Basil Pesto sauce, or simple olive oil, chopped basil and tomatoes with some freshly grated parmesan cheese.
We want to encourage every parent to enroll your child in some form of musical lessons. Piano, guitar, violin, anything! Music is a universal language. In the Dr. Bond house, both of my children are musicians, with one making it their profession. For example, they are both guitar players. The guitar causes the eyes, ears, fingers and mind to work all at the same time. All of these elements create new nerve pathways. Iconic country singer Glen Campbell was an amazing guitar player, so much so that Elvis Presley wanted to hire him to play for him on tour. When Glen developed Alzheimer’s Disease, the doctors were amazed by the fact that the last mental ability he lost was his music capability. Music forms very deep nerve connections in the brain. Music should be part of a child’s development growing up. Parents, if your child fights you on this, be firm and loving as it will benefit the child more than you and they will ever know. They will thank you for it later.
Bedtime
Bedtime is not the time to being doing homework, playing intense digital games, nor watching violent television shows. In our house we had one rule - When you get home from school, it was homework time. Eat a healthy snack and get the homework done. When finished you have time to enjoy the rest of the afternoon and evening. Late night studying is for college students, not for kids, middle-schoolers or high schoolers.
Put all electronics down 60-90 minutes before bedtime. Turn off cell phones and video games. The video games played on a console or smartphone create a very serious mental health problem. For example, let’s say your child is playing a video game in which he or she is racing or doing an activity that places them as the individual in the game and the goal is to win (most games, of course). In the spirit of mental competition, the dopamine levels skyrocket and it becomes a powerful stimulant. The problem is it can take a couple of hours after the game has ended to help calm them down enough to go to bed. Some games should be placed as ‘for weekends only’. Other games can be designated as “after homework” games. Mental stimulation is good, but electronic stimulation will never outperform the stimulation one will receive by going outside for activity, reading a book or creating something with one’s hands. Electronic stimulation does not create new nerve pathways. Only those things that are done with the rest of the body, such as sports, music (again), reading a book, painting and yes, studying will provide healthy nerve pathway stimulation.
Every child needs to enter their bedtime in peace. Adequate sleep will allow the body and brain to rest and recharge for the next day. Chef Irby has supplied some very important food choices and recipes to help bring peace and harmony in the evening. Evening snacks are ok as long as they provide a calming effect and not stimulation.
Wind-Down Dinner Ideas for the Family
*Seafoods without heavy sauces (Sauteed shrimp, Poached Whitefish – avoid tilapia, or Oven Grilled Salmon)
*Poached, baked or diced and sautéed chicken with simple sauces like Lemon Dill, Homemade Tomato Sauce, or Basil Pesto
*Quinoa Spaghetti or Zoodles (Zucchini Noodles) with sauces such as Homemade Tomato Sauce and Turkey Meatballs, Basil Pesto sauce, or simple olive oil, chopped basil and tomatoes with some freshly grated parmesan cheese.

Zucchini noodles are tossed with seasoned ground turkey and fresh
Ingredients:
Nutrition:
Serving size: about 1 healthy heaping cup
Calories: 504
Fat: 36.5g
Saturated fat: 8.1g
Cholesterol: 87mg
Sodium: 405mg
Potassium: 1493mg
Carbohydrates: 23.3g
Fiber: 10.0g
Sugars: 5.5g
Protein: 29.5g
Ingredients:
- 8 medium zucchini
- 1 tablespoon grapeseed oil
- ½ medium white onion, diced
- 1 pound ground turkey
- 1 packet taco seasoning
- 3 large avocados
- 1 cup fresh basil leaves
- 1 clove garlic
- 2 tablespoons fresh lemon juice
- ½ teaspoon sea salt
- 1 teaspoon white pepper
- 1 tablespoon olive oil
- Using a “zoodler” (spiral slicer), make zucchini spaghetti and place in a large mixing bowl.
- Fill a large stockpot ¾ with water and bring to a boil.
- Add zoodle noodles and cook about 2 minutes, drain and set aside.
- Heat grapeseed oil in medium skillet over medium heat.
- Add onion and saute about 1 minute, then add turkey and taco seasoning and cook until cooked through, about 5 minutes.
- Remove from heat and set aside.
- In a food processor, puree avocado, basil, garlic, lemon, sea salt, and pepper.
- Add cooked ground turkey, avocado mixture and olive oil to the zoodle noodles, toss well to coat evenly and serve.
- Vegan? Skip the turkey, use ½ packet of taco seasoning.
Nutrition:
Serving size: about 1 healthy heaping cup
Calories: 504
Fat: 36.5g
Saturated fat: 8.1g
Cholesterol: 87mg
Sodium: 405mg
Potassium: 1493mg
Carbohydrates: 23.3g
Fiber: 10.0g
Sugars: 5.5g
Protein: 29.5g

Turkey Taco Soup
Serves 8
1 medium white onion, diced
1 clove garlic, diced
1 tablespoon grapeseed oil
1 pound ground turkey
2 packages taco seasoning
1 cup diced celery
2 28-ounce cans organic diced tomatoes, with juice
2 15-ounce cans Rotelle with green chilies
2 packets dry ranch dressing seasoning
2 15-ounce cans dark red kidney beans, drained
3 ears organic, raw corn, cut off the cob or 3 cans organic corn kernels, drained
Saute onion and garlic in 1 tablespoon of grapeseed oil over medium high heat for about 1 to 2 minutes. Add turkey and cook until browned, breaking up the turkey during the cooking process. Add the taco seasoning and stir. Add celery, tomatoes, Rotelle, ranch dressing and corn and stir. Add 4 cups of water and bring to a boil. Reduce heat to simmer and simmer until flavors have combined and soup has thickened a little, about 40 minutes. Serve hot or warm.
*Recipe can easily be made ahead and served the next day. Easy to package for lunchbox lunches.
Nutrition:
Serving size: about 1 ¼ cups
Calories: 293
Fat: 7.5g
Saturated fat: 1.3g
Cholesterol: 58mg
Sodium: 89mg
Potassium: 1212mg
Carbohydrates: 38.0g
Fiber: 9.1g
Sugars: 10.2g
Protein: 24.7g
Serves 8
1 medium white onion, diced
1 clove garlic, diced
1 tablespoon grapeseed oil
1 pound ground turkey
2 packages taco seasoning
1 cup diced celery
2 28-ounce cans organic diced tomatoes, with juice
2 15-ounce cans Rotelle with green chilies
2 packets dry ranch dressing seasoning
2 15-ounce cans dark red kidney beans, drained
3 ears organic, raw corn, cut off the cob or 3 cans organic corn kernels, drained
Saute onion and garlic in 1 tablespoon of grapeseed oil over medium high heat for about 1 to 2 minutes. Add turkey and cook until browned, breaking up the turkey during the cooking process. Add the taco seasoning and stir. Add celery, tomatoes, Rotelle, ranch dressing and corn and stir. Add 4 cups of water and bring to a boil. Reduce heat to simmer and simmer until flavors have combined and soup has thickened a little, about 40 minutes. Serve hot or warm.
*Recipe can easily be made ahead and served the next day. Easy to package for lunchbox lunches.
Nutrition:
Serving size: about 1 ¼ cups
Calories: 293
Fat: 7.5g
Saturated fat: 1.3g
Cholesterol: 58mg
Sodium: 89mg
Potassium: 1212mg
Carbohydrates: 38.0g
Fiber: 9.1g
Sugars: 10.2g
Protein: 24.7g
Before Bedtime Snacks
*Fresh cherries! Cherries are a natural promoter of sleep
*One ounce dark chocolate (avoid milk chocolate)
*Fresh berries
*One small homemade Oatmeal Raisin cookie
*Fresh cherries! Cherries are a natural promoter of sleep
*One ounce dark chocolate (avoid milk chocolate)
*Fresh berries
*One small homemade Oatmeal Raisin cookie