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Welcome to September, and the kids’ issue of sage . We’re excited to get back into the swing of things, and we’ve packed a ton of tips in these pages to help you master the new routines this time of year inevitably brings.
Whether you’re a parent, or still a child at heart, most of us associate September with the shift back to school and—dare we say—the chaos that can bring. If that’s the case for you, that means you’ve made it through the mad rush, and are slowly settling into some semblance of structure. (Take a second to pat yourself on the back.) Even if you feel like you can’t get it together, you can! And September is the perfect time to do it—with our help, of course.
In this issue of sage , we tackle everything from the dangers of childhood obesity and environmental toxins—and how to safely navigate these—to tips on becoming a more sustainable and well-rested household. We’re also showing you how to help kids love schoolwork (yes, really) and understand why fruits and veg deserve a place on their plate, with a smorgasbord of easy, budget-friendly favourites to get you started.
There’s something exciting about routine. It’s a time to buckle down and implement healthy habits that last. And although there’s some work involved, taking the time to set routines that foster better health is so worth it!
Here’s to you and your little ones!
“Big things start with small beginnings.”
What’s good for our insides can also benefit our outsides—makes sense, right? Turns out that apple cider vinegar (ACV), the superfood used for centuries as a home remedy, disinfectant, and preservative, may also be a great choice for cleansing your skin.
Beauty buffs are all over it, combining diluted ACV (as undiluted ACV can cause chemical burns—a little goes a long way!) with soothing ingredients like lavender, aloe vera, sage, and other botanical heavyweights to ease common skin conditions, like atopic dermatitis, the most common type of eczema. But how can this regular pantry staple be a star of your cosmetic cabinet as well?
ACV has anti-inflammatory, antioxidant, and antimicrobial characteristics, making it useful in fighting bacterial and fungal infections. ACV’s acidity is also believed to help regulate the skin’s natural acidic barrier, supporting a healthy skin microbiome in the process. So, go on and get your glow on with this golden gift from nature!
It’s said that life is all about balance, and this is certainly true when it comes to how you tackle your fitness routine. A fitness apparatus that became popular in the 1950s, it seems balance training boards are here to stay.
The goal? To keep the board from touching the ground for extended periods of time. While you’re exercising your body’s equilibrium and steadiness, you’re also training your core muscles and leg strength—perfect if you love surfing or any type of board sport.
Over time, more advantages from using balance training boards have been discovered. The challenge of balancing improves your brain’s control systems, sensory tools, and postural awareness. Balance trainers are also beneficial for rehabilitation and for those with impaired motor functions.
Modern balance trainers are engineered to be refined and durable and come in a variety of sizes Bonus: They come in loads of snazzy designs, too. Surf’s up!
If you’re looking to add a brain-healthy spice to your diet, make it turmeric. This spice crosses the blood-brain barrier, bringing with it antioxidants and anti-inflammatory properties that help brain health in three different ways: attention, focus, and memory.
In fact, researchers at the University of California, Los Angeles, tested the effects of turmeric on memory and attention in adults (who didn’t already have moderate or advanced dementia). Half took a turmeric supplement and half took a placebo. Those who took the turmeric supplement experienced marked improvement in memory and attention. Plus, they noted a decrease in proteins associated with Alzheimer’s disease. These benefits are thanks to curcumin, a micronutrient in turmeric that has also been linked to treatment of mental illness, like anxiety. Pretty encouraging, right?
Because turmeric is relatively affordable, these findings are promising! If you’re looking to try turmeric, first work with your doctor to figure out the right dose and then stock up at your natural health retailer.
The use of green tea for skin health is nothing new. Research has shown its catechins may effectively neutralize free radicals and boost enzymatic detoxification. Not to mention its potential to repair DNA damage from UV exposure.
It’s no wonder that matcha—green tea’s powdered and much more concentrated form—is gaining attention as a skincare wonder. Rich in antioxidant and anti-inflammatory benefits, matcha might just be your new fave!
Green tea is potentially effective at soothing psoriasis, dermatitis, and rosacea, and its polyphenols can reduce skin irritation, redness, and sunburns. It can also control bacterial growth and reduce sebum secretion—major culprits of acne.
Next time your skin needs a pick-me-up, try throwing on a matcha mask! Because, despite what Kermit the Frog has said, it might be easy being green after all.
Sadly, we have a new(ish) word in our medical vocabulary: diabesity. It refers to the combined harmful effects of obesity and type 2 diabetes. And even sadder: kids are not exempt.
The annual incidence rate of childhood obesity in Canadian kids is at about 12 percent. And kids with obesity have an estimated fourfold risk of developing type 2 diabetes.
The good news is that both obesity and type 2 diabetes are very responsive to simple diet and lifestyle modifications. Take heart in the fact that you can help your child vastly improve their quality of life and shift the trajectory of their health.
Obesity refers to excess fat, but since body fat testing isn’t very accessible, the body mass index (BMI) has become the standard by which overweight and obesity are calculated. Childhood obesity is defined by a BMI at or above the 95th percentile for age and sex. The most common cause of obesity in children is a higher caloric intake than caloric expenditure, combined with being genetically more likely to gain weight.
The rising obesity rate for children and teens is contributing to their increasing rate of type 2 diabetes. Even being moderately overweight before puberty significantly increases the risk of type 2 diabetes and cardiovascular disease in midlife.
Childhood and adolescent-onset type 2 diabetes is associated with poorer glycemic control (blood sugar level) and more severe diabetes-related outcomes (e.g., high blood pressure) than adult-onset type 2 diabetes. If it’s poorly controlled, type 2 diabetes can impact nearly all organs in the body, affect healthy growth and development, and lead to disability down the road. But remember that with simple diet and lifestyle modifications, your child can grow healthily and live a healthy life.
If your child has type 2 diabetes or if you’re tracking their risk, it is important to regularly monitor blood sugar with an at-home glucometer or with routine blood work.
In addition to testing fasting glucose, glucose tolerance, and Hba1c, ask your GP or ND to test for fasting insulin. Insulin resistance can show in the blood years before glucose becomes high. Results can give you a head start on implementing diet and lifestyle modifications for your child.
• slow healing of cuts and wounds
• incr eased urination
• blurry vision
• increased thirst
• fatigue
• incr eased hunger
• dark ened areas of skin, usually the underarms and neck
Since the core of most childhood obesity rests on an imbalance between caloric input and output, physical activity is crucial for the prevention and management of both obesity and type 2 diabetes. Parental physical activity and parental encouragement of exercise are both related to their children’s activity level.
Some evidence suggests that joint physical activity, involving parents and kids exercising together, is particularly beneficial.
Choose physical activities that are fun for both of you, ones that feel more like games than chores. Consider taking a nature guidebook on a hike with your child to identify trees, bugs, and birds, or incorporate the family dog in a backyard soccer game.
There is an association between vitamin D deficiency and obesity in kids. Low vitamin D also negatively affects pancreatic cell function and insulin sensitivity, which suggests that deficiency may be involved in poor glucose control in obese children. It’s likely beneficial for Canadian kids to supplement with vitamin D throughout winter, at least, and get their blood levels tested to adjust their dosage.
Modelling healthy eating is also important for your kids, though this one can be a bit more of a challenge when you’re dealing with picky eaters!
Help your kids feel their best as they head back to school this cold and flu season. Discuss these immune-supporting strategies with your health care practitioner.
Deficiency of this important vitamin is associated with increased rates of respiratory infections.
Taking a probiotic may reduce the incidence of the common cold.
While vitamin C is available in many fruits and vegetables, taking a supplement may decrease the duration of the common cold in children.
This nutrient plays a role in the prevention of pneumonia and may decrease the duration of a cold by one-third.
Try wrangling your kids and teens into the kitchen to help you cook dinner. This helps them learn about nutrition and may also encourage them to be more adventurous about trying new healthy foods.
When you’re shopping for groceries, minimize the amount of potentially obesity-causing foods in your cart, including sugary drinks, processed foods, candy, animal products, and refined grains. The Mediterranean diet, which is low in processed foods and high in vegetables and fish, is beneficial for reducing glucose levels and BMI in children with excess fat in the abdomen.
To help your child avoid consuming too many calories, try serving dinner on smaller plates and give them a vegetable rich snack before dinner. Swap liquid calories in the form of pop and juice for water. If your child is water-averse, try popping a few berries in their water for some added flavour.
Food pairings: Avoid blood sugar spikes by pairing a carbohydrate-rich food with a source of protein, healthy fat, or fibre.
Low glycemic index foods: Foods that won’t cause a dramatic spike in blood sugar levels include berries, apples, vegetables, and whole rather than white grains.
Chromium and magnesium foods: Encourage foods such as broccoli and turkey (rich in chromium) and spinach and tuna (rich in magnesium), which improve blood sugar regulation and insulin sensitivity.
Minimize sugar intake: Avoid pop, baked goods, candy, and processed foods.
Evidence suggests that children with diet-related obesity have a poor makeup of bacteria in the gut. The probiotic strains Bifidobacterium and Lactobacillus are associated with healthy gut bacteria; their levels have been found to improve with weight loss among obese children. These strains of probiotics can be beneficial as a supplement to assist weight loss in kids with obesity.
Supplementing with prebiotic fibre also improves appetite control, positively affects the gut microbiome, and reduces body fat in overweight or obese children.
Why is something that should be so simple so challenging, and how can you fix it?
In the year 2017 BK (Before Kids), I often chatted with friends, exhausted from being up late with their little ones the night before. They frequently used the word “overtired” when citing the reason for their children’s sleep struggles. Overtired? What does that even mean? The solution, I thought, is easy: shut your eyes and go to sleep!
I’m now the proud papa to two-year-old twins. I can assure you that being overtired is a real phenomenon, and it’s spectacularly frustrating. I also know that sleep is critical for development in all stages of a young life. But there is help!
I’ve found few things more debilitating to daily functioning than lack of sleep. The main cause of my sleep deficit? My kids n ot sleeping (misery loves company). Although I’ve finished growing (tell that to my ears, nose, and waist), my kids are sprouting like weeds.
In the case of kids, quality sleep is critical to cognitive development (learning, memory, and emotional regulation) and essential to physical development. Contrary to popular lore, there’s very little evidence of a link between sleep and height. However, there is a significant correlation between sleep and body mass index (BMI), that is, height-to-weight ratios, in children. In adults, high BMI levels are commonly associated with chronic illnesses such as diabetes, hypertension, and cardiovascular disease.
Significant sleep stats
9.25 hours
recommended hours of sleep per night for teens
29 % minutes
increase in cardiovascular disease risk among adults with chronic sleep deficiency
120 weekly outdoor exposure required to see significant mental and physical health benefits
1 in 4
children under the age of 5 years who experience sleep problems
the age group for whom the least amount of sleep (7 to 8 hours) is recommended 65+
Because we’ve been there too, here are some age-specific signs that your offspring might not be getting enough sleep—and some ways you might be able to help them:
Signs of fatigue: Age: Remedies:
Infants (4 to 12 months)
• pulling at ears
• crying
• arm and leg jerking or arching backward
• fussiness
• irritability
Toddlers (1 to 3 years)
• clumsiness
• clinginess
• crying
• difficulty expressing emotions
• hyperactivity
Children (4 to 12 years)
• hyperactivity
• difficulty paying attention
• misbehaving
• acting impulsively
• touch gently without picking them up
• sing quietly or talk in a soothing voice
• rock or lightly bounce—if you have to pick them up
• feed them (fussiness might be due to hunger)
• read a story
• play quiet music
• draw a warm bath
• diffuse some lavender essential oils
• establish a bedtime routine that starts one hour before expected sleep
• do some mindfulness exercises together, including breathing techniques or guided imagery
• increase physical activity throughout the day
• give them some nuts one hour before sleep
Teens (13 to 18 years)
• difficulty concentrating and learning
• displaying behavioural problems
• moodiness and irritability
• showing a lack of motivation
• displaying depressive symptoms or mood swings
• encourage at least 60 minutes of exercise every day (preferably outdoors)
• model good sleep hygiene
• turn off screens at least an hour before bedtime
• cut out caffeine and snacks before bedtime
There’s a direct correlation between poor sleep and undesirable behaviour.
My kids still end up in my bed most nights (further chipping into the 25 percent of real estate that was allotted to me, BK, by my wife). Thankfully, I was fortunate to talk with parenting coach Dawn Whittaker (dawnwhittaker.com) to get educated.
Melatonin may be a short-term treatment for sleep issues, but it is not intended for long-term use, or for children under 12 years old. Use only after checking with your health care practitioner.
Whittaker has a wide range of experience in all child rearing-related issues, including sleep, potty training, picky eating, and behaviour.
[Q]: In terms of a child’s day-to-day undesirable behaviour, where would you place the importance of sleep, in relation to things such as stimulating activity, diet, and parenting style?
[A]: There’s a direct correlation between poor sleep and undesirable behaviour. Children can’t cope well if the quality of their sleep is poor, just like adults don’t cope well, in their day-to-day lives, with poor sleep hygiene. What’s more important [than how long children sleep] is the quality of that sleep. In children, I often see a correlation between poor sleep quality and poor eating habits, and as we work on the regulation of one, it has a positive effect on the other.
[Q]: Many parents struggle to get their toddlers to sleep through the night without ending up in “the big bed.” Do you have any quick tips for those of us who are shoo-ins for a zombie role on The Walking Dead?
[A]: Unfortunately, toddler sleep challenges often take more time to resolve than those in a six-month-old. When working with toddlers, the first thing is to have realistic expectations around how long change will take: upwards of three weeks in most cases. Most parents are successful when they know the issue, know the turnaround time, know the strategy, and commit to change. Your child will follow you, so it’s important that parents are on the same page.
[Q]: It can take a lifetime to understand the complexities of sleep in relation to, well, everything, but is there one thing that you, as a sleep expert, wished that everyone knew?
[A]: I would want parents to know that instilling good sleep habits young is best; it’s not selfish, and it’s not cruel. Children who sleep poorly will have parents who sleep poorly, and this can often cause resentment, frustration, and unbalance in the home. Parenting all day whilst exhausted will leave you little energy to do anything more than worry about how much sleep you had the night before, and how much you’ll get the next.
Did you know that kids eight to 18 years old average eight hours per day of screen time? Increased time in front of phones, TVs, tablets, and computers is strongly correlated with significant sleep disturbances (both in quantity and quality) and consequential behavioural health problems.
The reason is connected to our circadian clocks, which use light and dark signals in our environment to prepare us for when we need to be active and when we need to sleep.
As it turns out, our circadian clocks are most sensitive to light from about two hours before our usual bedtime and all through the night—until about an hour after we usually wake up.
Blue light waves—the kind emitted by fluorescent and LED lights and electronic screens on TVs, computers, tablets, and cellphones—have the strongest impact on our circadian clocks. This means that exposure to blue light during the two hours before bedtime can make it very difficult to fall asleep—and stay asleep .
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Let’s face it—the last couple years have been a hard time for many parents and their children, navigating a world of hand sanitizer, masks, online schooling, and limited play dates. The pandemic had many parents understandably worried about their children’s health, but threats continue to lurk beyond the virus. From the air they breathe to the food they eat, children can be exposed to a range of harmful toxins in their environments each day. Thankfully, there are many simple ways you can help to minimize toxin exposure.
Kids consume more water and milk, which are potential vectors of toxins, for their size than grown-ups do. And as any parent or caregiver is aware, kids are more likely to engage with their environment using their mouths and hands, giving toxins a direct entry point.
Finally, according to Dr. Laura Nicholas, ND, limits on safe toxin exposure are often based on studies done on adult males, meaning that we don’t have a solid understanding of safe toxin loads for little ones.
These factors put children at heightened risk of being exposed to hazards that can alter their cognitive function and development. In children, exposure to toxins has been linked to developmental delays, hormonal disturbances, respiratory and skin issues, obesity, and intellectual disabilities.
Children are more vulnerable to exposure to environmental toxins than adults for many reasons. Firstly, toxins can be passed onto fetuses and babies during pregnancy and breastfeeding, putting children at increased risk of childhood illness and development disorders.
Environmental toxins are chemicals or other factors present in our surroundings that may cause adverse health effects in the people exposed to them.
Since children’s bodies are smaller, any toxins they ingest effectively come in a larger dose. Given their proximity to the ground, children are physically closer to toxins lurking in dust and soil.
Research on the impact of environmental toxins on children is usually done retroactively given ethical considerations, making it hard to draw conclusions. “We won’t be able to get better data,” says Nicholas. “What we need is more data over time on these issues.”
Common environmental toxins include naturally occurring compounds such as lead, mercury, benzene, and formaldehyde, as well as synthetic substances such as bisphenol A (BPA) and bisphenol S (BPS), parabens, pesticides, phthalates, polychlorinated biphenyls (PCBs), and toluene.
Many of these toxins can be found in household sources: food residue, food packaging, household dust, foam-filled furniture, carpeting, personal hygiene products, and tap water. Kids may encounter toxins at home, school, daycare, and even outside when playing in sand or dirt.
Check out Environmental Defence’s printable pocket guide to common environmental toxins, as well as its Dirty Dozen list of commonly pesticide-laden foods.
It may feel overwhelming, but there are straightforward steps you can take to cut down on children’s toxin exposure. Nicholas recommends starting with the air they breathe.
Consider getting a high efficiency particulate air (HEPA) filter for your home, flick on the vent fan when cooking, and avoid exposing children to second-hand smoke. Get children out in nature as much as possible and bring nature to you with air-purifying house plants.
Then, take a look at what goes in your child’s body, including food, water, and medications. Choose organic foods as much as possible, and wash produce well. If you’re worried about the quality of your tap water, consider investing in a filter.
Keep an eye on young children at the park and gently discourage any erroneous snacking on sand or dirt. Talk to a pediatrician about the possibility of cutting down on nonessential medications that may put strain on a child’s liver and slow down their natural detoxification processes.
Finally, think about what goes on your child’s body: lotions, shampoos, soaps, cookware, and household cleaning products. Where possible, shift to natural, nontoxic, and fragrance-free options. Choose glass, stainless steel, or ceramic containers and tableware instead of plastic containers. Dust and vacuum your home frequently.
Many household products, such as cleaning products, can be easily made at home using natural ingredients. Invite your kids into the kitchen for a fun day of learning and mixing.
New research has found that plastic toys can contain more than 100 harmful chemicals. Labelling schemes and regulations often differ from country to country, making it difficult for parents and caregivers to know what toxins a toy may contain, and at what levels.
If you’re giving a toy to a child in your life, look for one made of natural materials such as wood or organic cotton, which are better for people and the planet.
Medical innovation may improve our ability to better understand the impact of environmental toxins on children and avoid exposure. Earlier this year, scientists announced the development of a blood test to easily screen pregnant women for harmful prenatal toxins linked to childhood illness and developmental disorders.
To be as proactive as possible about children’s health, Nicholas recommends testing for and treating environmental toxin exposure before starting to try to conceive. For example, a nutrient deficiency test can highlight which free radical-fighting antioxidants your body needs. Talk to a naturopathic doctor about your testing options.
In the meantime, consider supporting environmentally and health-conscious companies, and get behind political representatives focused on issues such as clean air and water. Finally, talk to kids about environmental toxins in an age-appropriate way. Knowledge is power, and though they might not yet wield political clout, children and adolescents have proved to be a mighty force in demanding a more sustainable future.
Children have a natural curiosity. They’re built to learn. As parents, we can help by creating an optimal learning environment and instilling in our children a sense of confidence and satisfaction. Here’s how.
You have the power to make learning fun and interesting, starting from an early age.
Children need to know that what is expected of them is achievable. Instilling confidence allows them to build on existing skills and reduce anxiety, so they’re not afraid to take the next step.
Make sure the learning material is appropriately matched to their ability and reinforce their efforts with praise. If kids need extra help grasping basic concepts first, it’s worth scaling down the material until they have a good mastery of the foundational concepts.
Sharing material that you’re personally interested in or excited about can also help draw them in, as children feed off and respond to your energy. If you love science, or literature, or history, involve your kids by reading children’s books on these topics.
Children love narrative, so use materials that tell a story to pull them in, such as a children’s-level biographical tale or a historical event told as a story. If your child expresses an interest in their own topic, find resources that expand on this.
Children thrive on routine and predictability. Mrs. Prezelj, an experienced elementary school teacher for more than 30 years, says that “the entire first month of the school year is spent establishing routines.”
To create a habit or routine, set a consistent time of day for studying and schoolwork. This will help to head off arguments and resistance. The same goes for bedtime and outdoor time, both of which are important contributors to optimal brain functioning.
A cohort of 4,524 children aged eight to 11 years were evaluated according to the three parameters outlined in the Canadian 24-Hour Movement Guidelines for Children and Youth.
The study found that adherence to screen time recommendations (no more than two hours per day) was associated with better cognitive function. Meeting both the screen time and sleep recommendations was associated with less impulsive behaviours on all dimensions.
Excessive screen time at younger ages (three to five years) has been associated with poorer performance on developmental screening tests assessing behaviour, cognition, and social development later in life. For older children, while devices are certainly important learning tools, they should be used judiciously.
Cognitive function depends on regulation of the nervous system through physical activity, sleep, nutrition, and limited exposure to artificial stimulants. A wealth of data shows that ensuring adequate sleep and physical activity is crucial for sustained attention, impulse control, emotional regulation, and working memory.
When asked about resistance to doing schoolwork, Prezelj says it’s important to get to the root of why the task is difficult for them. When you know the root of the problem, it’s much easier to find a solution.
• Is it because the material is too hard, and they’re frustrated?
• Is it because they find it hard to sit still for long, and they need frequent short breaks?
• Is it because they’re tired, perhaps because they didn’t sleep well?
• Is it because there are too many distractions around them?
The recommendations for children and youth aged five to 17 years are
• at least 60 minutes of moderate to vigorous physical activity per day
• no mor e than two hours of recreational screen time per day
• nine to 11 hours of sleep per night
Playing outside is important
A 2018 review of 68 studies found that being around urban nature rather than built-up urban environments improved brain function and memory.
Helping kids move their bodies prepares their minds and behaviours for greatness.
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Supplementation with omega-3 fatty acids and vitamin D has been shown to improve cognitive function in some children. Always check with your health care practitioner to see if supplementation is right for your child.
A research review of seven studies including 534 youth with attention deficit hyperactivity disorder (ADHD) found that supplementation with omega-3 fatty acids improved ADHD clinical symptom scores. In some studies, omega-3 supplementation improved cognitive measures associated with attention specifically.
Another review of four studies involving 256 children with ADHD receiving treatment with methylphenidate (e.g., Ritalin) found that adjunctive supplementation with vitamin D improved ADHD total scores, inattention scores, hyperactivity scores, and behaviour scores.
Sugary drinks and snacks, which are associated with cognitive dysfunction, also act as temporary stimulants. Canadian children consume up to five times the recommended amount of sugar per day, much of which comes from “grain desserts” such as cakes and cookies, pizza, and soda, which are low in beneficial nutrients, but high in solid fats and/or added sugars.
In animal models, these eating habits are associated with anxiety-like behaviour, learning and memory function, reward-motivated behaviour, and social behaviour.
In another study, early childhood consumption of sugar-sweetened beverages was associated with lower mid-childhood verbal scores, while fruit consumption was associated with higher cognitive scores in early and mid-childhood.
To help support more stable energy, mood, and attention, start by reducing sources of refined sugar, including soda, fruit juice, desserts, and candy.
It can also help to increase foods that have blood glucose-regulating effects, including whole fruits, fibre-containing grains such as oats and brown rice, and proteins. In children who are pickier eaters or of a thinner build, providing healthy snacks may help stabilize blood glucose.
When supplements can help
During the pandemic, many of us made jokes about not remembering what month or season it was. But the truth is that many of us have been disconnected from our natural world for much longer. Our office workplaces, cars, artificial lighting, and heating and cooling systems all work to create indoor environments in which we can accidentally forget about what’s happening in nature. And the less we interact with the natural world, the more detached we can feel.
Seasonal living offers a way to rekindle our relationships with nature. In the process, we can uncover the joy and beauty in the natural world hidden in plain sight all around us.
Humans used to live in a way that was innately more in touch with the seasons; indeed, many people around the world still do. For farmers, it’s important to intricately know what is happening in nature, so crops are planted and harvested at the right times and are tended with care.
But for the rest of us, living in a way that is consciously connected to the seasons can be an intentional lifestyle choice through mindful daily practices such as seasonal eating and spending more time outside. We can learn to appreciate and embrace the natural rhythms and changes found in nature, and in ourselves.
Benefits of seasonal living may include
• improved mood and reduced stress due to spending time in nature
• increased feelings of interconnectedness with the natural world and our place in it
• greater knowledge of plant and animal species
• the chance to slow down, reflect, and live in a more mindful, intentional way
It sounds simple, but much of living seasonally is paying attention to the natural world around you. When it comes to time spent in nature, try to aim for quality in addition to quantity. That means trying to avoid the temptation of looking at your phone! Instead, aim to take in nature with more of your senses.
Have you noticed a connection between your menstrual cycle and the moon’s cycle? Some cultures associate the moon with women and femininity, and the word “menses” is derived from the Latin and Greek word for “moon.”
The two almost-monthly cycles each have four phases. The waxing moon is thought to correlate with the follicular phase, with an emphasis on preparation and growth. The full moon and ovulation are associated with a release of energy. The waning moon and the luteal phase are associated with a return to a lower energy, and the new moon and menstruation are associated with retreat and quiet.
Whether or not your personal menstrual cycle is synced with the lunar cycle, many people choose to view the two as linked, and embrace their monthly cycle as a reminder of how our bodies are intricately connected to nature. We can honour and appreciate our bodies’ amazing functions, including our menstrual cycles.
HIKE FLY A KITE SPLASH IN PUDDLES PLANT A GARDEN PRESS FLOWERS DO A NATURE SCAVENGER HUNT BIRDWATCH
VISIT THE SEASHORE SHOP AT A FARMERS’ MARKET HAVE A PICNIC GO CAMPING MAKE A “BUG HOTEL”
PICK BERRIES GO “PLOGGING”
PICK APPLES CARVE PUMPKINS HARVEST YOUR GARDEN SAVE SEEDS HAVE A BONFIRE GO HORSEBACK RIDING RIDE BIKES
Research shows that touching wood for three minutes brings about beneficial physiological responses.
HAVE A SNOWBALL FIGHT GO SNOWSHOEING ICE SKATE BUILD A SNOWMAN STUDY AND PHOTOGRAPH
SNOWFLAKES
CROSS-COUNTRY SKI
STARGAZE
There are myriad ways to live seasonally, and as always, it’s important to do what works for you. Here are a few ideas to help inspire you.
Your kitchen
Is there anything more delicious than a sweet blackberry plucked right off the vine, still warm from the sun? Choosing local and seasonal food is one way in which we can eat in an eco-friendlier way, support our communities, and foster relationships with local farmers and food businesses.
There’s no need to overhaul your entire diet. Simply start incorporating more locally grown, in-season foods, when possible, whether it’s from your own little garden or the store. Ask questions and chat with vendors at your local farmers’ market or the produce experts at your grocery store to learn more about the foods and how to cook them, as well as how they’re grown or produced.
You can also incorporate mindfulness and gratitude practices into your mealtimes. Sunshine, water, and soil nourish the plants that, in turn, nourish us. Before eating, reflect on your food, its journey to your dinner plate, and the resources involved.
1. V isit your local farmers’ market and allow the kids to each choose a seasonal fruit or vegetable to try.
2. E very morning, look outside and talk about the weather and the changing seasons. For younger children, consider using a “weather station.” For older children, consider documenting it in a journal.
3. C hoose a nearby tree and observe it as often as possible. Take a photo or do a painting every week to document its changes over time.
4. C reate nature-based artwork during your time spent outside, such as flower crowns, fairy houses, or nature mandalas.
5. G o stargazing and keep track of the constellations and moon cycles.
6. C reate a “seasonal station” in your home and fill it with seasonal crafts, nature materials (such as acorns, mini pumpkins, or dried flowers), and books.
7. B orrow books about the current season from your local library and read them together.
8. G row a garden and do yardwork together.
9. D uring time in nature, reflect on your senses together. What can you feel? What can you smell? What can you hear?
10. C reate a list of fun outdoor activities you’d like to do each season as a family (see “Nature-based outdoor activities to try” on page 36).
Your décor
Bring the outdoors in by incorporating some of the following suggestions:
• houseplants
• local, seasonal flowers
• natural materials such as acorns, chestnuts, pinecones, feathers, or driftwood
• opening the windows for fresh air
• making a seasonal garland with leaves or flowers
Your daily routine
Ask yourself: how can I fit in more time in nature? Maybe wander into your yard or outdoor space in the morning to feel the dew on your toes and listen to the birds, or in the evening to smell the cool air and see the moon. Notice how these experiences change through the year. You may also wish to practise yoga or meditate outside on a regular basis.
Your celebrations
Celebrating the changing of seasons can be a joyful and meaningful addition to any holidays you currently celebrate. Many people observe such dates as the autumnal equinox, the winter solstice, the spring equinox, and the summer solstice with nature-based celebrations. Celebrations can be communal (such as hosting a family dinner party or taking part in a community event) or individual (such as a walk in the woods or some quiet meditation or journalling).
In Japanese, it refers to the practice of spending time in a forest and immersing oneself in its atmosphere. It feels wonderful, and science confirms the benefits of this “mind-body-spirit experience”: it’s thought to help boost our well-being and support a sense of peace, relaxation, and comfort. Many consider it to be a form of nature therapy .
VEGETARIAN
We all know that it’s best to offer up a variety of nutritious foods for optimal growth and development of our children. However, getting our kids to chow down on these foods can sometimes feel like a battle of wits, leaving both parents and children frustrated.
Never fear: we’ve compiled a handful of kid-approved recipes that not only hit the mark nutritionally but are also affordable and convenient to whip up on a busy weekday night.
This two-tone shake is a fun and nutritious pick-me-up. Spinach is a functional food hero thanks to its diverse nutritional composition that promotes health beyond basic nutrition. Beetroot not only provides an eye-popping colour but also lends a good source of fibre to this drink, which, in turn, contributes to a healthy digestive tract.
For green layer
1/2 avocado, peeled and pitted
1/2 peeled banana
1 cup (250 mL) packed spinach leaves
5 large mint leaves (optional)
1/2 cup (125 mL) frozen mango chunks or frozen pineapple chunks
1 cup (250 mL) light coconut milk
For purple layer
1/2 peeled banana
2 Tbsp (30 mL) old-fashioned rolled oats
1 medium raw red beetroot, peeled and roughly chopped
1 cup (250 mL) frozen blueberries
1 cup (250 mL) light coconut milk
In bowl, assemble all ingredients for each layer so they’re ready to blend.
In blender, combine all ingredients for green layer until smooth. Divide among 3 tall glasses.
Rinse out blender and add all ingredients for purple layer. Combine until smooth. Carefully pour over green layer in glasses. Serve immediately and enjoy.
For an eye-popping breakfast or dessert, try turning this smoothie into a fun smoothie bowl. Simply reduce the amount of coconut milk, making each mixture a thicker and creamier consistency, and swirl smoothies into bowl before garnishing with any fun toppings you have on hand.
Our food preferences are shaped over our entire life. Genetics, culture, memory, and early feeding patterns all contribute to our palate preferences. One of the key times in which we develop our preferred tastes is during the transition from a liquid diet to a solid diet as babies.
Being repetitively exposed to a variety of textures, tastes, and flavours during this time helps us to accept these flavours when we’re older. This, by no means, indicates that we can’t learn to love new flavours later on; it may just take a little creativity, a few more tries, and a bit more patience.
EACH SERVING CONTAINS: 252 calories; 5 g protein; 15 g total fat (9 g sat. fat); 29 g total carbohydrates (14 g sugars, 6 g fibre); 103 mg sodium
This vegan cheeze sauce would also be great served warm alongside vegetables and cubes of bread as a fondue meal.
Here, the perennial kid-favoured mac and cheese gets a plant-based makeover. One of the key ingredients in this recipe is cauliflower. This standout superfood is all the rage at the moment, and for good reason. Cauliflower is rich in glucosinolates, sulphur-containing compounds with potent antioxidant properties.
4 cups (1 L) elbow macaroni or favourite gluten-free macaroni-shaped pasta
1 cup (250 mL) peeled and cubed yellow potato (about 1 medium potato)
1 small head cauliflower (about 14 oz/400 g), trimmed and cut into large florets
2 large carrots, scrubbed and chopped
1/3 cup (80 mL) unsweetened, nondairy milk of choice or water
2 Tbsp (30 mL) grapeseed oil
1 Tbsp (15 mL) lemon juice
1/2 cup (125 mL) nutritional yeast
1 tsp (5 mL) flour of choice (optional)
1/4 tsp (1 mL) onion powder
1/8 tsp (0.5 mL) garlic powder
1/2 tsp (2 mL) kosher salt
1 Tbsp (15 mL) tomato paste (optional)
1 cup (250 mL) frozen green peas, thawed
Cook pasta according to package directions, drain, and set aside.
For cheeze sauce, set steamer basket into medium-sized saucepan and add water to just below base of steamer basket. Bring water to a boil over high heat and add potato, cauliflower, and carrots; cover with lid and steam until carrots and potatoes are fork tender, about 12 to 18 minutes. Transfer hot steamed vegetables to high-speed blender along with nondairy milk, oil, lemon juice, nutritional yeast, flour (if using), onion powder, garlic powder, salt, and tomato paste (if using). Blend on high until smooth.
Into large saucepan, add cooked pasta and pour cheeze sauce overtop. Stir in peas and warm over medium heat, stirring constantly, until warmed through. Serve and enjoy.
EACH SERVING CONTAINS: 261 calories; 12 g protein; 5 g total fat (1 g sat. fat); 44 g total carbohydrates (4 g sugars, 6 g fibre); 187 mg sodium
Any leftovers will keep in airtight container in refrigerator for up to 4 days. To reheat, add a splash of nondairy milk or water and warm over medium heat.
Dippable finger foods always go down a treat with kids, and these fish sticks are no exception. Salmon is a nutritional powerhouse that, among other benefits, is a wonderful source of omega-3 fatty acids and protein, both of which you must get from your diet. To complete this meal, try serving the fish sticks and zesty yogurt sauce alongside roasted sweet potato wedges or celery and carrot sticks.
1/2 cup + 2 Tbsp (125 mL + 30 mL) plain Greek yogurt, divided
1/4 cup (60 mL) finely chopped dill pickles
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) finely grated lemon zest
1 tsp (5 mL) lemon juice
1 cup (250 mL) uncooked white quinoa
1/4 cup (60 mL) all-purpose flour or white rice flour
1 tsp (5 mL) sweet paprika
1/4 tsp (1 mL) dried thyme
1/4 tsp (1 mL) ground cumin
1 Tbsp (15 mL) water
1 large organic egg
1 lb (450 g) skinless salmon, cut into 1 in (2.5 cm) strips
Preheat oven to 425 F (220 C). Line rimmed baking tray with parchment paper and set aside.
In small bowl, whisk together 1/2 cup (125 mL) yogurt, pickles, mustard, lemon zest, and lemon juice. Set aside until ready to use.
In large frying pan, place uncooked quinoa and place pan over medium-high heat, stirring often, until quinoa is toasted and fragrant, about 3 to 4 minutes. Remove frying pan from heat and set aside for 10 minutes to cool. Transfer quinoa to food processor and pulse until coarsely ground. Transfer ground quinoa to shallow bowl and set aside.
In another shallow bowl, whisk together flour, paprika, thyme, and cumin. Set aside next to ground quinoa.
In third shallow bowl, whisk together remaining 2 Tbsp (30 mL) yogurt, water, and egg until well combined. Set aside next to two other bowls.
Working with one piece of fish at a time, first dredge fish in flour mixture, gently shaking off the excess. Then dip in egg mixture before coating completely in ground quinoa. Place fish in a single layer on prepared baking tray. Repeat until all fish has been coated.
This coating would also be delicious used on strips of chicken instead of fish. Use recipe as directed, but take note that the baking time may be longer.
Bake fish for 7 minutes. With tongs, turn fish over and return to oven to bake until fish strips are golden brown and cooked through, about another 7 to 9 minutes. Serve fish sticks warm with yogurt sauce on the side for dipping.
EACH SERVING CONTAINS: 401 calories; 42 g protein; 9 g total fat (1 g sat. fat); 36 g total carbohydrates (2 g sugars, 4 g fibre); 276 mg sodium
Think beyond the bowl and use this dip as a spread on toast or stirred into yogurt and topped with bananas for a sweet-tooth-satisfying yet healthy dessert.
8
SERVES
As indulgent as it sounds, this dip is loaded with nutrient-rich functional foods that help support a healthy immune system. Black beans are a great source of protein and fibre, while raw cocoa powder contains compounds that have been shown to have antioxidant and anti-inflammatory effects on our bodies.
19 oz (540 mL) can black beans, drained and well rinsed
5 Tbsp (75 mL) raw cocoa powder
1/4 cup (60 mL) maple syrup
1 Tbsp (15 mL) grapeseed oil
1 Tbsp (15 mL) water
1 tsp (5 mL) vanilla extract
1/4 tsp (1 mL) fine sea salt
1 Tbsp (15 mL) finely grated dark chocolate (optional) Grapes, bananas, strawberries, pretzels, or carrot sticks for serving (optional)
In bowl of food processor fitted with S-curve steel blade attachment, pulse together black beans, cocoa powder, maple syrup, grapeseed oil, water, vanilla extract, and salt until coarsely combined. Scrape down sides of food processor bowl with rubber spatula. Continue to blend until everything is thoroughly combined and smooth, pausing as needed to scrape down sides of bowl, about 2 to 3 minutes. Adjust consistency of dip to your liking by adding water a tablespoon at a time.
Scrape into serving bowl and garnish with grated dark chocolate, if using. Serve alongside your desired dippers and enjoy. If not planning to enjoy immediately, dip will keep nicely in airtight container in the refrigerator for 1 week.
EACH 1/4 CUP (60 ML) SERVING CONTAINS: 110 calories; 5 g protein; 3 g total fat (1 g sat. fat); 19 g total carbohydrates (7 g sugars, 5 g fibre); 72 mg sodium
So -crunchy, nutty, and sweet long-lasting energy. Pure brown rice snack bars. Eden Dried Fruit, Nuts, and Seeds, real organic food that Tastes Great.
2 Tbsp Eden Barley Malt Syrup
1 cup maple syrup
1/4 cup creamy peanut butter, optional
10 oz. crispy brown rice cereal, (about 8 cups)
1/3 cup Eden Dried Cherries, coarsely chopped
1/3 cup Eden Dried Cranberries
1/3 cup Eden Roasted Pumpkin Seeds
1/4 cup Eden Pistachios
1/4 cup Eden Tamari Roasted Almonds, coarsely chopped
1/4 cup California ompson Raisins
Nutri on
114 calories per serving
3 g fat (22% calories from fat)
2 g protein
20 g carbohydrate
1 g ber
90 mg sodium
Prep me 30 minutes
C k me 12 minutes
Serves 30
Place the syrups and peanut butter into a small saucepan and whisk. Bring to a boil as you stir it constantly. Reduce heat to medium-low, stir or whisk frequently. Simmer it 10 to 12 minutes or until the syrup thickens and drips slowly from a spoon. Place the crispy cereal, dried fruit, seeds, and nuts in a mixing bowl. Pour the hot syrup over the mixture and mix to coat all ingredients. Lightly moisten a glass baking dish with cold water. With wet hands, place the mixture in the baking dish and press it down evenly and rmly. Place the dish in the freezer for 20 to 30 minutes, allowing the syrup to harden. Slice into bars or squares.
Store in a covered container on the counter or refrigerate.
VEGETARIAN
6 SERVES
With the start of colder weather nearly upon us, eating foods in a rainbow of colours is more important than ever to help keep our immune systems strong and ready to combat colds, flus, and other viruses.
Colourful fruits and vegetables contain valuable phytonutrients. These compounds not only give plants their distinctive colour, aroma, and taste, but when we eat them, phytonutrients have been shown to have an array of benefits from anti-inflammatory and antioxidant effects to reducing the risk of chronic diseases.
Try to aim for two to three servings of different coloured fruits and vegetables at every meal, as well as one to two at every snack. And read on for some eye-catching and tasty inspiration on how to paint your plate with the colours of the rainbow.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function.
1 Tbsp (15 mL) grapeseed oil
1 medium yellow onion, diced
2 garlic cloves, minced
1/2 large head purple cabbage, about 25 oz (700 g), finely chopped, plus extra for garnish
1 medium yellow potato, peeled and diced
2 unpeeled Gala apples, cored and diced
1 Tbsp (15 mL) apple cider vinegar
4 cups (1 L) no-salt-added vegetable stock
1/2 tsp (2 mL) kosher salt
6 Tbsp (90 mL) sour cream or vegan sour cream, for garnish
In large saucepan, heat grapeseed oil over medium-high heat. Add onion and sauté, stirring often, until softened and translucent, about 4 minutes. Stir in garlic and cook until fragrant, about 1 minute. Stir in cabbage, potato, apples, vinegar, vegetable stock, and salt. Bring mixture to a gentle boil, lower heat to medium-low, cover, and let slowly simmer until cabbage is tender, about 15 minutes.
Working in batches, if necessary, in blender, purée soup until very smooth. Return back to saucepan and warm over medium heat. Taste and adjust seasoning, as desired.
To serve, divide soup among 4 serving bowls. Swirl 1 Tbsp (15 mL) sour cream into each bowl of soup and top with a sprinkle of shredded raw cabbage. Enjoy while warm.
Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
SERVES
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers.
2 large red peppers
1 Tbsp (15 mL) grapeseed oil
1/2 tsp (2 mL) fennel seeds
1 small yellow onion, chopped
3 garlic cloves, minced
28 oz can (796 mL) diced tomatoes
3 Tbsp (45 mL) tomato paste
1/2 tsp (2 mL) kosher salt
1 tsp (5 mL) dried oregano
1 Tbsp (15 mL) coconut sugar or sugar of choice (optional)
1/4 tsp (1 mL) crushed red pepper flakes
1/2 cup (125 ml) water or red wine
4 - 5 oz (140 g) skinless halibut fillets
Roughly chopped fresh dill or flat-leaf parsley leaves, for garnish
You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.
Preheat broiler and set oven rack about 6 in (15 cm) from top of oven.
On baking tray, place red peppers and broil, turning occasionally, until blackened and blistered on all sides, about 5 to 8 minutes total. Remove from oven and set aside until cool enough to handle. Peel off skin, slice pepper open, remove seeds and roughly chop. Place in small bowl and set aside. Peppers may be prepared up to 2 days ahead and refrigerated in airtight container.
In large skillet or large saucepan, heat oil and fennel seeds together over medium heat. Once fennel seeds are fragrant, about 1 minute, add onion and garlic and cook, stirring often, until onion is translucent, about 4 minutes. Add canned tomatoes along with their juices, tomato paste, salt, oregano, coconut sugar (if using), and crushed red pepper flakes. Cook, stirring often, allowing tomatoes to soften and break down a bit, about 5 minutes. Stir in water and reserved chopped red peppers. While stirring, let mixture come to a simmer. At this point, you can adjust the consistency of your sauce. If you like your sauce to have some texture and be a bit chunky, leave as is. Alternatively, purée sauce in blender for a smooth consistency and return back to skillet, bringing to a simmer over medium heat.
Place halibut fillets in sauce, cover skillet with a lid, and reduce heat to medium-low. Cook fish until it is opaque and beginning to flake easily, about 12 to 15 minutes. Check often to make sure sauce is not reducing too much. If it does, simply add a bit more water.
To serve, divide tomato red pepper sauce and fish among shallow bowls. Garnish with chopped dill or parsley, if desired, and enjoy.
EACH SERVING CONTAINS: 310 calories; 41 g protein; 8 g total fat (1 g sat. fat); 18 g total carbohydrates (11 g sugars, 4 g fibre); 509 mg sodium
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain cancer-causing carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience.
2 Tbsp (30 mL) grapeseed oil, divided
1 leek, finely chopped and well rinsed
8 green onions, trimmed, white and light green parts finely chopped
2 cups (500 mL) fresh flat-leaf parsley leaves and tender stems, finely chopped
1 cup (250 mL) dill fronds and tender stalks, finely chopped
1 cup (250 mL) fresh cilantro leaves and tender stems, finely chopped
4 cups (1 L) packed mixed greens (spinach, kale, collard greens, Swiss chard, etc.), finely chopped
5 large organic eggs
1/2 tsp (2 mL) ground turmeric
1/2 tsp (2 mL) kosher salt
1/2 tsp (2 mL) freshly ground black pepper
1/2 cup (125 mL) raw pumpkin seeds
Preheat broiler and set oven rack about 6 in (15 cm) from top of oven.
Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
EACH SERVING CONTAINS: 124 calories; 6 g protein; 8 g total fat (2 g sat. fat); 8 g total carbohydrates (1 g sugars, 4 g fibre); 160 mg sodium
In 8 in (20 cm) cast iron skillet or oven-safe frying pan, warm 1 Tbsp (15 mL) grapeseed oil over medium-high heat. Add leek and green onions and cook, stirring often, until softened and lightly browned, about 4 minutes. Add parsley, dill, cilantro, and mixed greens, and continue cooking, stirring constantly, until wilted, about 2 minutes. Tip herb mixture into fine-mesh colander placed in kitchen sink and let any leached moisture drain away. With spoon, press mixture down to ensure herb mixture is not too wet. Set aside. Wipe out skillet and set aside.
In large bowl, whisk together eggs, turmeric, salt, and pepper until well combined. Stir in drained herb mixture and pumpkin seeds.
Place skillet back over medium heat and warm remaining 1 Tbsp (15 mL) oil. Pour in egg mixture, cover with lid, and cook until sides of frittata start to pull away from skillet and have begun to brown, about 5 minutes. Remove lid and transfer to oven under the broiler until egg is set, about 2 to 3 minutes. While warm, carefully unmould onto serving platter. Cut into wedges and serve.
Changing our language around eating can nourish our children’s willingness to try something new! Instead of directing our kids to eat certain foods because they’re “good for them,” let’s get more specific and consciously help them understand why.
Yellow foods can help your heart beat stronger.
Green foods help heal your cuts and get you feeling better faster.
Orange foods can protect your eyes and help you see better.
Blue foods keep your muscles strong.
Red foods help keep your brain sharp and focused.
Purple foods keep your body healthy and protect against diseases.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health.
1 1/4 cups (310 mL) raw cashews
2 large oranges
1 large carrot, trimmed and roughly chopped
1/2 cup (125 mL) coconut cream
3 Tbsp (45 mL) maple syrup
3 tsp (15 mL) vanilla extract, divided
1 cup (250 mL) pitted and packed Medjool dates, about 10 large Medjool dates
2 cups (500 mL) raw walnuts or pecans
1/2 cup (125 mL) raw sunflower seeds
1 tsp (5 mL) ground cinnamon
3/4 tsp (4 mL) ground ginger
1/8 tsp (0.5 mL) ground nutmeg
2 cups (500 mL) finely shredded carrots
1/2 cup (125 mL) coconut flour or almond flour
1/4 cup (60 mL) golden raisins
In small bowl, pour boiling water over cashews and set aside for 20 to 30 minutes.
Meanwhile, finely grate peel from oranges and set aside. Into small bowl, juice one orange and set aside. Finally, with remaining orange, cut away pith and slice into thin rounds, setting aside in airtight container for garnish.
Line 8 x 8 in (20 x 20 cm) square baking pan with parchment paper, allowing for a generous amount of parchment paper to come up over sides of baking pan. Alternatively, line 7 in (18 cm) or 8 in (20 cm) round springform pan with parchment. Set aside.
To make topping for cake, drain and then rinse soaked cashews before adding to bowl of blender along with chopped carrot, coconut cream, maple syrup, 1 tsp (5 mL) vanilla extract, 1/2 tsp (2 mL) reserved orange zest, and 2 Tbsp (30 mL) orange juice. Blend on high speed until very smooth and creamy, about 3 minutes, scraping down sides of blender bowl as needed. Transfer to airtight container, cover, and refrigerate while making cake base.
For cake base, in bowl of food processor, add dates and pulse until chopped up. Let food processor run for 10 to 20 seconds, until dates are in very small bits or form a ball. Remove dates from food processor and set aside. Don’t worry about washing out bowl of food processor.
Add walnuts, sunflower seeds, remaining 2 tsp (10 mL) vanilla extract, 1 tsp (5 mL) reserved orange zest (save any remaining orange zest for another use), cinnamon, ginger, and nutmeg. Process until a semi-fine meal is achieved. Dollop in date paste and add shredded carrots. Pulse until a loose dough forms and carrots are just incorporated. Take care not to overmix and purée mixture. Transfer mixture to large mixing bowl and stir in coconut or almond flour and raisins until combined. Set aside.
Add cake base to prepared pan and lightly press down into an even layer. A flat-bottomed glass or measuring cup works well here. Pour reserved topping mixture overtop and smooth into an even layer over cake base. Tap cake tin on work surface a couple of times to remove any air bubbles from topping and place cake in freezer until topping is semi-firm to the touch, about 3 to 4 hours.
When ready to serve, remove cake from freezer and unmould onto serving plate. Let soften at room temperature for about 15 to 30 minutes, depending on room temperature, as cake is best served chilled but not frozen. Garnish with remaining orange slices and some more nuts or carrot curls, if desired. Run a sharp knife under hot water before slicing cake. Serve and enjoy.
Any leftovers may be kept, covered, in the refrigerator for up to 1 week and frozen for up to 1 month.
Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
EACH
SERVING CONTAINS: 293 calories; 9 g protein; 17 g total fat (2 g sat. fat); 30 g total carbohydrates (19 g sugars, 4 g fibre); 26 mg sodium
Those few hours between breakfast, lunch, and dinner can feel like centuries when your stomach is growling. And no parent enjoys dealing with kids who are deep into a bout of hanger. That’s why so many of us make a habit of snacking throughout the day and welcoming the brood home from school with a tasty treat. Smart snacking can mean the difference between feeling energetic or fatigued and strengthening or chiselling away at your immune system. Plus, proper snacking can help deliver the nutrients and antioxidants children need to properly develop, both physically and mentally. So, when your household is craving something sweet or savoury to tide everyone over to the next meal, these make-ahead wee-eats will earn you the Snack Master crown!
VEGETARIAN
6 SERVES
Gearing up for a family movie night at home? Don’t let cravings get the best of you. Instead, sit down with a bowl of this ultra-satisfying sweetcrunchy snack mix. Crispy chickpeas are coated with cocoa-cinnamon, making them an irresistible find at the bottom of the bowl. There is enough protein and fibre here to make this a satiating anytime-of-day snack option.
The key to crispy oven-baked chickpeas is having them as dry as possible before coating them in oil and then sliding into the oven. Heating them first in the microwave is the ultimate hack to make them perfectly parched.
1 - 14 oz (398 mL) can chickpeas
1 Tbsp (15 mL) grapeseed oil or avocado oil
2 tsp (10 mL) cacao powder
2 tsp (10 mL) coconut sugar
1/2 tsp (2 mL) cinnamon
1/4 tsp (1 mL) salt, divided
4 tsp (20 mL) coconut oil, divided
1/4 cup (60 mL) popcorn kernels
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) fresh thyme leaves
1/3 cup (80 mL) halved unsalted roasted almonds
1/3 cup (80 mL) halved unsalted roasted cashews
1/3 cup (80 mL) dried cherries or cranberries
1/3 cup (80 mL) sliced dried apricots
1/4 cup (60 mL) coconut chips
In colander, drain and rinse chickpeas and let drain again for 10 minutes. Line large plate with double layer of paper towel. Spread chickpeas over plate in an even layer. Microwave on high until chickpea exteriors are dry and several have split slightly at the seams, 8 to 12 minutes.
Adjust oven rack to middle position and preheat to 400 F (200 C).
In medium-sized bowl, toss chickpeas with grapeseed or avocado oil and spread out on rimmed metal baking sheet. Roast for 20 minutes. Transfer chickpeas back to bowl and toss with cacao powder, sugar, cinnamon, and 1/8 tsp (0.5 mL) salt. Return to baking sheet and bake until crunchy, 5 to 10 minutes more. Be careful that cacao coating does not burn. Let cool completely on baking sheet (they will crisp up more upon cooling).
In medium-sized heavy-bottom saucepan, heat 2 tsp (10 mL) coconut oil over medium heat. Place 4 kernels in pan and cover. When kernels pop, pour in remaining kernels in an even layer. Cover pan, lift off the heat, and count to 30 seconds. Return pan to heat and, once popping is rapid, gently shake pan back and forth on burner with lid slightly ajar to release some steam. Once popping slows to several seconds between pops, remove pan from heat.
In small saucepan, melt remaining 2 tsp (10 mL) coconut oil over medium heat. Stir in lemon zest, lemon juice, thyme, and remaining 1/8 tsp (0.5 mL) salt. Drizzle over popcorn.
In large bowl, toss together chickpeas, popcorn, almonds, cashews, cherries, apricots, and coconut chips.
EACH OF 6 SERVINGS CONTAINS : 261 calories; 7 g protein; 14 g total fat (5 g sat. fat); 29 g total carbohydrates (10 g sugars, 5 g fibre); 147 mg sodium
You’ll have to use a well-greased muffin pan when working with eggs. Or better yet, try a silicone pan that is naturally nonstick and pliable, allowing for easy extraction of egg cakes or a batch of muffins.
ANIMAL PROTEIN
6
SERVES
The sunny side of these mini-sized egg cakes? They offer up a savoury way to work more protein and vegetables into snack time. Serve at room temperature or warm in the microwave. When grated, sweet potato cooks in a flash to quickly infuse these baby frittatas with lofty amounts of immune-enhancing beta carotene.
1 Tbsp (15 mL) grapeseed oil or avocado oil
1 cup (250 mL) diced yellow onion
1/2 tsp (2 mL) salt, divided
2 cups (500 mL) peeled and grated sweet potato
2 garlic cloves, minced
6 large organic eggs
1/4 cup (60 mL) milk or nondairy milk substitute
1 large red bell pepper, seeded and diced
1/2 cup (125 mL) grated Parmesan or Gruyere cheese
2 tsp (10 mL) fresh thyme
1/4 tsp (1 mL) black pepper
Preheat oven to 375 F (190 C).
In large skillet over medium, heat oil. Add onion and 1/4 tsp (1 mL) salt; cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is tender, about 2 minutes.
In large bowl, whisk together eggs and milk. Stir in red bell pepper, cheese, thyme, remaining 1/4 tsp (1 mL) salt, and black pepper. Stir in cooked vegetables. Divide among 16 mini-sized greased muffin cups or 6 regular-sized muffin cups. Bake until egg cakes are set, about 15 minutes. Let cool for a couple of minutes before unmoulding.
EACH SERVING CONTAINS: 315 calories; 10 g protein; 22 g total fat (5 g sat. fat); 21 g total carbohydrates (5 g sugars, 4 g fibre); 339 mg sodium
These stuffed bite-sized pancakes will have the little ones jumping for joy and adults feeling like a kid again. The mini pancakes can be made up to three days in advance, allowing for quick assembly when hunger calls.
1 cup (250 mL) oat flour (or flour of choice)
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
2 large organic eggs
1/2 cup + 3 Tbsp (125 mL + 45 mL) milk or unflavoured nondairy milk
2 tsp (10 mL) grapeseed oil or avocado oil
1/2 cup (125 mL) cream cheese or nondairy cream cheese spread
2 tsp (10 mL) orange zest
1/2 cup (125 mL) almond butter
1/2 cup (125 mL) blueberries
In large bowl, combine flour, baking powder, baking soda, and a pinch of salt. In separate bowl, gently beat eggs and stir in all the milk. Add wet ingredients to dry ingredients and stir until smooth. The batter should be the consistency of pancake batter; add additional milk, as needed, if mixture is too thick. Let batter rest for 10 minutes.
In skillet, heat oil over medium heat. By the tablespoonful, drop batter into pan and heat until edges begin to curl inward and bubbles form on the surface, about 2 minutes. Flip over and cook for 1 minute more, or until golden brown on the bottom. Repeat with remaining batter, adding more oil to pan as needed. Let cool on wire rack. You should have about 22 mini pancakes.
Stir together cream cheese and orange zest.
To serve, spread about 2 tsp (10 mL) each cream cheese and almond butter on a mini pancake and top with about 2 tsp (10 mL) blueberries. Serve open-faced or top with another mini pancake.
Made by grinding up rolled oats into fine powder, oat flour is a wonderful whole-grain option for pancakes, waffles, and baked goods such as muffins. If following a strict gluten-free diet, be sure to use a brand that explicitly states that it is gluten free.
EACH OF 6 SERVINGS CONTAINS : 315 calories; 10 g protein; 22 g total fat (5 g sat. fat); 21 g total carbohydrates (5 g sugars, 4 g fibre); 339 mg sodium
Yes, snacking can play a role in a well-balanced nutritious diet. In a study published in the journal Nutrients , snacks were found to help contribute to people’s intake of several key nutrients, including magnesium, potassium, vitamin C, and fibre. Here’s the formula on how to create winning between-meal nibbles.
Despite best intentions, most adults and children fail to get enough veggies into their daily diets. To have a better chance of nailing the daily quota, look for ways to incorporate colourful vegetables into a snack routine.
Too often, snack time is dominated by sweetness. To help balance out tastes for better nutrition, try including at least one savoury snack into a day’s menu. For instance, you could have a sweet-tasting snack in the morning and a savoury option between lunch and dinner.
People hear the word “snack” and think it comes out of a bag or a box. Not the case! Instead, think of a snack as a mini-meal instead of a treat. That way you’ll automatically be including more wholesome ingredients. After all, how often do you consider serving greasy chips and sugary bars for dinner?
Snacks with some protein and fibre have greater staying power within fewer calories to help thwart cupboard cleanout.
Snacking is an opportune time to get some much-needed liquid into your system. Coupling your snack with a glass of water or cup of tea helps you stay hydrated and also helps you view snacking as more of a complete minimeal package.
To keep calorie intake in check, most adults and kids should cap their snack frequency at two times a day, which can increase to three times for very active snackers who can benefit from a few more calories. In general, no more than 25 percent of your daily calories should hail from between-meal eats. Light grazing is the name of the game.
The key to making homemade healthy snacks instead of relying on the packaged stuff is to create a dedicated window of time, maybe on a weekend, to prep batches. When appropriate, get your kids involved in the process of prepping make-ahead snacks.
Sweet baby peppers serve as a nutritious delivery method for this pesto-like dip. You can also spread the dip into celery crevices. Soft tofu is a dairy-free way to give the dip a creamy texture. The peppers can be stuffed up to a day in advance and kept chilled.
14 oz (398 mL) can navy beans, rinsed and drained
1/2 cup (125 mL) soft tofu
1 cup (250 mL) fresh basil leaves
2 Tbsp (30 mL) extra-virgin olive oil
Juice of 1/2 lemon
1 garlic clove, chopped
1/2 tsp (2 mL) salt
12 mini bell peppers
In food processor container, place beans, tofu, basil, olive oil, lemon juice, garlic, and salt and blend until smooth.
Slice off tops of bell peppers and remove seeds inside with either a small knife or your finger. Using small spoon, stuff peppers with dip.
EACH SERVING CONTAINS: 137 calories; 6 g protein; 6 g total fat (1 g sat. fat); 16 g total carbohydrates (2 g sugars, 6 g fibre); 196 mg sodium
Peppers are on the Environmental Working Group's 2022 Dirty Dozen list. This list highlights produce items that have the highest amounts of toxic pesticides. Other foods preceding bell and hot peppers are strawberries, spinach and other greens, nectarines, apples, and grapes.
To ensure your kiddos steer clear of chemicals, shop the organic section— particularly for Dirty Dozen foods—whenever possible.
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Steeped green tea and whisked matcha green tea powder are purifying and bracing. The taste of EDEN-grade matcha is not available elsewhere. Amazingly beneficial epigallocatechin gallate (EGCG) with other antioxidants make up 40 percent of green tea's dry weight. edenfoods.com
Elderberry Gummies is a tasty and sugar free way to get high concentrations of elderberry extract, in a vegan gummy, to help support the immune system. newnordic.ca
Study where and when you want. Live, learn, apply.
Here’s a handy roundup of kids' health supports from this issue of sage. Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.
PROBIOTICS ( p .16)
The probiotic strains Bifidobacterium and Lactobacillus are associated with healthy gut bacteria, and their levels have been found to improve with weight loss among obese children.
GREENS ( p .51)
Green foods help heal wounds and get you feeling better faster. Stock up on produce including kale, broccoli, spinach, and parsley for a healthy dose of green goodness.
OMEGA-3 ( p .32)
Supplementation with omega-3 fatty acids and vitamin D has been shown to improve cognitive function in some children.
COCOA ( p .44)
Raw cocoa powder contains compounds that have been shown to have antioxidant and anti-inflammatory effects on our bodies.
ESSENTIAL OILS ( p .20)
Diffusing lavender essential oils may help promote better sleep.
GREEN TEA ( p .11)
Green tea is potentially effective at soothing psoriasis, dermatitis, and rosacea, and its polyphenols can reduce skin irritation, redness, and sunburns.
ORANGE FOODS ( p .51)
Orange fruits and veggies such as carrots, squash, and peppers can protect your eyes and help you see better.
It’s fast + fun, with zero commitment!
As Thanksgiving approaches, we often spend more time reflecting on what we’re grateful for, with the presence, and health, of our loved ones often topping this list. That’s why, in this issue, we’ve focused on how we can give the little ones in our lives everything they need to grow into their best selves.
I n the October/November issue of sage , we’re continuing with the theme of growth in the healthy aging issue by encouraging you to think about yourself as you continue to grow. Although aging is something we can’t control (no matter how badly we may want to), our health—in many ways—is.
T hat’s why we’ve thoughtfully curated a number of ways to help you foster and maintain good health as you age. From everyday prevention measures to strategies for dealing with health challenges as they arise, we’ve got you covered. We also haven’t forgotten about the fun the coming season brings, with amped-up recipe features that are sure to elevate the party, not your cholesterol.
So, when the leaves start to turn, signalling the changing of the seasons, look out for the next issue of sage . Then, pour yourself a cup of tea and pore over the pages. We hope they help you greet October, and the challenges of aging, with intention and grace.
Have a nice trip! See you in the Fall.
- JOY M
As a mom and a holistic nutritionist I feel good giving my daughter natural health supplements that can help her truly thrive by supporting her gut and immune health! Based on the latest research, you can feel good knowing you’re giving your child products that are free from GMOs and artificial flavouring and full of wholesome, nourishing ingredients designed with your child’s resiliency in mind.
