Host a Lunch and Learn session at your workplace!

Are you feeling inspired and want to bring healthy living to your workplace? Why not host a Lunch and Learn session for your colleagues!

I offer the following 45-60 minute lunch and learn topics:

  • Healthy Lunches on the Go
  • Reduce Stress and be Happy
  • Detoxify Your Kitchen Cupboard
  • Prevent the Cold and Flu Naturally

E-mail me for more info and to book your workplace Lunch and Learn session today!

info@drellensimone.com

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Healthy nut-free snacks for back to school

It’s back to school time and lots of parents are asking the question, “What nut-free snacks can I pack for my child?”.  Having a nut-free policy is essential to ensuring the safety of those children with nut allergies.  However, removing nuts can make it challenging to provide snacks that are high in protein.  Protein is essential for maintaining your child’s energy level and cognitive function.

Here are 5 nut-free high protein snacks:

1. Nut-free trail mix: Make a baggie of sunflower seeds, pumpkin seeds, pretzels, toasted soy beans and dried fruit.  Easy to prep and portion in advance.

2. Hard-boiled egg: To make this boring snack a little more interesting, provide turmeric, curry spices, cayenne, paprika, chopped dill or sage to sprinkle on the egg or to dip the egg into for extra flavour.

3. Edemame: These are whole soy beans in their pods.  Easy to find in the frozen vegetable section, they can be pre-boiled and portioned for the week.  Sprinkle a little salt on them them the morning of to enhance their flavour.  Edemame make a fun snack as kids love to pop the beans out of their pods.

4. Greek yogurt: Greek yogurt is high in protein and easy to find in pre-packaged containers for convenience.  For a healthier option, purchase pure, unsweetened, unflavoured Greek yogurt in a larger bulk container.  Divide into individual portion and add honey, cinnamon, berries, sunflower seeds, pumpkin seeds, chia seeds or hemp hearts for added flavour and protein.

5. Mixed bean salad: Mixed beans are readily available canned.  Be sure to rinse the beans thoroughly before use.  You can also purchase the beans you like in dried form and make your own personalized mix.  Dried bean require soaking and boiling before use so will add to your prep time. Mix all beans and flavour with olive oil, lemon, salt, pepper, ginger, garlic, chili flakes, balsamic vinegar, basil, dill, thyme, cumin, etc.  Bean salad is easy to make and you can basically flavour it however you like.  An even simpler option is to mix a vinaigrette salad dressing into the beans for flavour, therefore no chopping/crushing of herbs required!

Involve your children in the snack decision making and preparation to figure out what flavours and textures they like!

Image purchased from: www.dreamstime.com

Image purchased from: http://www.dreamstime.com

It’s back to school time: 5 tips for packing a healthy lunch

It’s back to school time, and whether you are a pro at packing school lunches or you are new and looking for ideas, the following 5 guidelines will ensure you pack a fun and healthy lunch everyday!

1. Choose a rainbow of colour for fruits and vegetable snacks to ensure your child receives a variety of vitamins, minerals and antioxidants. Fruits and vegetables are also excellent sources of fibre.

2. Pack a protein source such as chicken, fish, tofu, beans and nuts.  Eating protein with a meal will provide energy to build strong muscles and bones for your growing child.

3. Water is needed for your child’s body to function optimally and can help improve concentration in the classroom. Ensure your child is well hydrated, especially when they are active outside in the sun.

4. Invite your child to be involved in the process of packing a lunch by asking them what their favourite fruits and vegetables are.  Choice increases the likelihood that fruits and vegetables will be eaten.

5. Make lunch fun! Write a note, allow your child to decorate their lunch bag, pack some stickers, etc.

Feel free to share your healthy lunch ideas in the comments section below!