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Three Ingredient Smoothie for a Quick Healthy Breakfast
Need a quick healthy breakfast? This fast and easy morning smoothie gets me through (almost) until lunch time. School mornings are so busy that I found myself occasionally skipping breakfast. After this happened a few times and nearly ruined my day, I came up with this morning smoothie. It's easy enough that it only takes a minute or two to make and it provides me with the most important things I need. It's also great for teens who don't leave enough time for breakfast in the morning. You can also throw in some add ins for specific dietary needs.
Why is a Healthy Breakfast Important?
Breakfast is important for children because they are growing and learning all day. Many behavior problems can be linked to poor nutrition. It's important for kids to start the day with a healthy breakfast. Skipping breakfast can lead to some unwanted consequences for adults too. Parents often skip breakfast just to get everyone out the door on time. Here are some real reasons not to do that….
- Weight gain. Skipping breakfast can lead to overeating later in the day and making poor food choices. When breakfast is skipped you many not realize how hungry you are and when lunch time rolls around you are more likely to eat too much or choose unhealthy foods.
- Hormone Imbalance: Letting your blood sugar drop low can cause a spike in cortisol. When any hormone spikes is causes imbalances. Cortisol spikes can also lead to weight gain.
- Fatigue & Headaches. Two symptoms that people often tell me they have throughout the day are fatigue and headaches. Both of which can be side effects from not eating a healthy breakfast with enough protein and healthy carbohydrates (think fruit & veggies!).
- Cravings. You may think you aren't hungry in the morning but your body needs some nourishment. When you don't give your body the much needed nutrition first thing in the morning you'll start craving sugary foods. That is a common response when the body is lacking energy.
Quick Healthy Breakfast Smoothie Components
There are three important parts to this smoothie. You can adjust the specifics of each component to get the flavor you like.
- Protein – Without sufficient protein in the morning you may find yourself with mid-day headaches and feeling overly tired. Protein options for your smoothie could be:
- Hemp seeds
- Grass-fed collagen powder
- High quality protein powder
- Almond butter
- Cashews
- Walnuts
- Probiotics – Probiotics are a must for everyone, especially if you have any type of digestive issues. There are some perfect probiotic food options that work great in smoothies such as:
- Kefir
- Greek yogurt (also has a good source protein)
- Cashew kefir
- Coconut yogurt
- Carbs – Carbs in the form of fruit will provide you with the fuel you need to get through your morning. There are many fruits that work well in smoothies, some include:
- Banana
- Mango
- Orange
- Blueberry
- Raspberry
- Strawberry
- Pineapple
Three Ingredient Morning Smoothie Recipe
- 1/2-1 cup fruit – blueberries, strawberries, pineapple, mango, etc.
- 1 cup kefir or non-dairy yogurt
- 1/4 cup hemp seeds OR 1 scoop high quality protein powder
Throw this all in a vita-mix and blend until smooth. I pour it right into a mason jar and drink it in the car if I have to!
Optional Smoothie Add-ins
A three ingredient smoothie is great because it's fast and simple. If you have extra time and want to add in some extra nutrition, you can. There are so many things you can add into a smoothie. Some things change the taste and color so if you are making this for kids just be mindful of that. Here are some add-ins you might like to try:
- Bee Pollen
- Greens Powder – make your own!
- Chia seeds
- Brazil nuts (for selenium)
- Herbal tinctures
- Trace minerals
- Spirulina
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How to Prevent Back to School Illnesses
Category: Self Care
If your child often gets sick when school begins, you may want to know how to prevent back to school illnesses. During the summer when school is out, everything is different. The daily routine changes, we eat different foods, sleep patterns change, and we are outside more. Some of these changes in patterns can be really healthy and much needed but some of them may need to adjust in preparation for back to school.
It's kind of an accepted idea by parents that back to school also brings us colds and viruses. Many children come home feeling not so great somewhere within the first 2-4 weeks of going back to school. If you are wondering if there is a way you can get ahead of that and prepare your child's immune system and prevent back to school illnesses, there are some things you can do.
How to Support Your Child's Immune System
There are several ways you can help to support your child's immune system in the weeks before school starts.
Quality Sleep Helps Prevent Back to School Illnesses
Everyone's sleep patterns change in the summer months. The days are longer and it's light much later in the evening. It's especially difficult for young children and toddlers. It's quite difficult to put them to bed when it's still light out, they get very confused.
When children are older and they know they don't need to wake up early for school everyday they ask to stay up later. Staying up past their bedtime often leads to not getting quite enough sleep. This can be fun and okay in the short term but when school is approaching it's important to get back to an earlier bedtime. Sleep is one of the most important things you need to support a healthy immune system. Children need more sleep than you think! Start two to three weeks before school begins adjusting bedtime back to their school bedtime.
Getting Outside
This is an easy one in the summer. Most likely your children have been outdoors quite a bit more during the summer than they are during the school year. Taking advantage of the beautiful weather and sunlight is a healthy way to increase vitamin D levels. Vitamin D is imperative for a healthy and strong immune system going into the school year. Make sure to spend time outdoors everyday. Preferably in the early morning if you can get them up out of bed! The morning sunlight is extremely beneficial.
Reduce Sugar & Cold Foods
Summer and ice cream go hand in hand. Ice cream made with really wholesome ingredients like raw organic milk maple syrup, honey, and cocoa powder can be actually quite healthy. But, I live in a tourist town and I have yet to find any ice cream shops that make ice cream with these ingredients. Sure you can make this type of ice cream yourself at home but most of us are having this sweet summer treat out at a shop with our family. Those moments are ones your children will probably remember and I wouldn't give them up.
In the summertime with the warm weather and sunshine your body can handle this from time to time. As the weather cools off in the Fall and Winter ice cream isn't an ideal food. Have your last summer treats and start reducing that to only a rare occasion. This will help your child's immune system adjust to the change of season better.
In addition, it may seem counter-intuitive but start to reduce raw foods. Raw foods are cold and a little tough to digest. Instead of a salad start opting for soups towards the end of the summer.
Soups & Warming Foods
In addition to reducing sugar and cold foods, it's a good time to start increasing warming foods. Soups are a wonderful way to do this and an easy way to pack in nutrient-dense vegetables. Whether you're a pumpkin spice fanatic or not, it's a good idea to start introducing some more fall traditional meals. Warming Foods support your gut which helps keep your immune system stronger. Even though it's still hot outside, start to change your mindset towards preparing these foods. Try one of these three immune boosting soups.
Herbal teas are also a great way to start warming up your digestive system. All of the wonderful raw vegetables and salads we eat in the spring and summer are very healthy for that time of year. The end of the summer is the time to start reducing those things and increasing soups, stews, and warming foods.
Immune Support Herbs That Can Prevent Back to School Illnesses
In addition to making some dietary adjustments, there are some herbal recipes you can make to support the immune system.
Elderberry
Elderberry syrup is my favorite herbal remedy to prepare the immune system for school. It's easy to make, and delicious so kids are happy to drink it. Try this easy and simple recipe on this blog post, I also have Elderberry syrup kit bags available in my store here.
Astragalus
Adaptogen herbs are also a nice addition to an herbal immune support protocol. Astragalus is a great herb to add at this time of the year. Astragalus can be taken as a tea, tincture, or capsule. Believe It or Not, I add astragalus root powder to all of my soups, broths, and stews. You don't need to add a lot and no one will even notice that you're adding some adaptogen goodness into their everyday meals.
Cinnamon, Clove, Nutmeg
Other good herbs are your typical warming herbs like cinnamon, clove, nutmeg, and turmeric. If you do like pumpkin, add these herbs to some pumpkin bread or muffins to start warming up the immune system.
Slow Down
Summer vacation can get quite busy. Between camps, the beach or pool, getting together with friends, and weekend getaways it can be a lot. Make a point to plan less things during the last couple of weeks of the summertime and take it easy. Start organizing your home and getting ready for the new routine to begin. Try to build in some quiet time to each day. The Fall also brings lots of busyness so take this time to rest and relax before all the soccer games, back to school nights, and school trips begin.
What are some things you do to prevent back to school illnesses?
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Simple & Healthy School Lunch Ideas with Real Food
Category: Real Food
Packing a healthy school lunch is simpler than it sounds. Sure, you can get fancy but most kids like simple food anyway. Packing school lunches are a daily chore but with a few strategies, you can get it done fast and easy.
Why Pack a Real Food Lunch?
It's sad to say that most lunches provided by most American public and private schools are poor quality. They often don't qualify as “real food.” None of the food provided is organic or even non-GMO. It is highly processed and full of terrible ingredients like refined wheat flour (laced with glyphosate and other pesticides), high fructose corn syrup, and countless preservatives. There are schools that are the rare exception (my children attended one for a few years) but the majority fit this description. Even if your packed lunches aren't completely perfect they are still much more nutritious than anything the school would provide. If you are able to pack a lunch for your child, I highly recommend you do.
The Lunch Box
The first thing that makes packing a healthy school lunch easier is having a lunchbox that makes things simple. Ideally, the lunchbox I would like to use has the following qualities:
- Eco-friendly, replacing the need for plastic bags or plastic wrap.
- Non-plastic, preferable stainless steel.
- Easy to open, something a young child can open and close on their own.
- No mess (or low mess)
- Easy for parents to pack quickly, the less parts the better, easy to clean
There are a lot of lunchbox options now that fit these requirements. Ten years ago, there were not quite as many options. Here are some options to consider:
Planet Box
- Ideal for young children (under 14). It can work for older children too but might not hold big enough portions for a teenager.
- Kids like that it keeps everything separate in it's own section.
- Parents like that it's one container to wash, it can go in the dishwasher, and makes it a breeze to pack a fast lunch.
- It is one of the more expensive options but it has lasted my children 10+ years so you get your money's worth.
U Konserve Stainless Steel Bento Box
- Works well for older kids who like to pack a sandwich. It has a larger section that fits a good sized sandwich plus a small section for fruit or veggies.
- The two sections make it easy to keep a formula of a sandwich and a side, no need to get creative.
- The stainless steel container and silicone lid are non-toxic and can be washed in the dishwasher.
Glass Bento Box Containers with Bamboo Lids
- These containers are nice for teens who are not into sandwiches and want to pack a variety of fruits and veggies.
- The drawback is it is a bit heavy and it is glass so it should not be given to any kids who like to toss their bag around.
- A good option for adults.
- Easy to clean the glass part in the dishwasher and the bamboo top can be rinsed easily.
Stainless Steel Snack Containers
- These are small containers that are nice for packing snacks if your child has a snack time. It fits a small apple cut into slices.
- Instead of sending a prepackaged snack that is low in nutrition and also creates trash, these little containers are perfect.
- The stainless steel and silicone top are easy to clean in the dishwasher.
What to Pack in a Healthy School Lunch
One thing that is great about the bento box style lunchboxes is that you can use one compartment for each food group. Try to have one of each of these items in the lunch in this order of importance.
Note: If your child refuses vegetables, do double fruit.
- Protein
- Vegetable
- Fruit
- Whole Grain
In the bento style lunchboxes you can use the largest section for protein, then a vegetable, a fruit, and a whole grain /starch. It takes the guesswork out of putting together a lunch, especially in a hurry. Here are some options from each category:
Proteins
- Hard boiled egg
- Rolled up turkey or ham
- Nuts or Nut butter on bread
- Grilled chicken
- Mini meatballs
- Cheese & Salami
- Breakfast sausages
- Hummus (make sure it's organic)
- Healthy Homemade Nutella
Vegetables
- Carrot sticks
- Cucumbers
- Pickles
- Celery sticks
- Radish slices
- Bell peppers
Fruits
- Apple slices
- Oranges
- Kiwi
- Grapes
- Strawberries
- Blueberries
- Watermelon chunks
- Raspberries
- Banana
Whole Grain / Starch
- Homemade muffins – I make a batch of muffins every week and pack a healthy muffin in their lunches everyday.
- Organic Granola
- Organic rice crackers
- Homemade french fries (with coconut oil)
- Rice with soy sauce
Real Food Lunch Recipes
The easiest lunches are a combination of single ingredient items like most of the things on the list above. There are some recipes that require slightly more work that are also great in healthy school lunches. Here are some recipes I make regularly and have successfully packed in lunchboxes:
- Gluten-free Blueberry Muffins
- Homemade Larabars
- Brown Rice Crispy Treats
- Homemade Hummus
- Chocolate Zucchini Muffins
- Fermented Dill Pickles
Thank you for reading this post, don't forget to subscribe to stay in the loop. If you are looking for some of the healthy tools and resources mentioned in my articles, take a look at my healthy shopping guide.
Some of our links are affiliate links, which means if you click and buy, I earn a small commission. The price is the same for you, though. Thank you!
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