When people think of Halloween, their first thoughts are costumes and candy. It might seem easier to simply buy a large bag of fun-sized candy for trick-or-treaters, but easier doesn’t always mean healthier. If you want to join in on the trick-or-treating fun and still help kids stay healthy, try swapping out candy bars for these healthier, less sugary alternatives.
Sugarless Chewing Gum
Sugarless gum is a fun treat that can help keep teeth healthy. With all the exciting flavors and options in the market today, kids don’t even realize it’s a healthier alternative. Definitely a good choice for this holiday!
A small pack of trail mix can go a long way. Trail mix gives you a fun assortment of snacks in one pouch. If this option sounds like it’s going to cause some uproar from kids, you can pick trail mix with chocolate chips in it! Try this sweet and salty snack instead of chocolate candy bars.
Still not convinced your trick-or-treaters will be happy with gum or trail mix? Try handing out individually packaged snacks! Pretzels, apple slices, raisins, and mini granola bars are all good alternatives to candy. Some of these treats may even come with exciting Halloween packaging! Keep an eye out for them in local stores.
Tattoos, Toys, and Jewelry
Step away from food altogether with some fun trinkets. Visit your local dollar store for fun goodies to hand out this Halloween. Try temporary tattoos, small toys, and plastic jewelry. These trinkets will definitely limit sugar intake and give kids some fun memories from the holiday.
Now you’re ready to give your trick-or-treaters healthy snacks or trinkets they can enjoy!
Related Article: Dinner Made Easy
Trying to get some sleep? Being mindful of what you eat before bedtime can help you sleep better. Sugar and caffeine aren’t the only types of food that can keep you restless and awake. Yes, you heard right, there are foods that can actively keep you up at night! Here are some of Naturade’s top picks of the best and worst foods to eat before bedtime.
Parents may give their children a glass of milk before bed, but don’t realize it’s just as good for adults. Warm milk may help you fall asleep easier because milk contains an amino acid, tryptophan, which is a precursor to the brain chemical serotonin.
Alcoholic beverages are a bad idea if you want to get proper rest. Alcohol metabolizes quickly in your system and may cause you to wake up in the middle of the night.
Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock.
Protein is counterproductive if you’re eating it late at night. Digestion slows down by 50% while you’re asleep. Protein can cause digestion to slow down even more.
Sweet Potato: Best
The complex carbohydrates in sweet potatoes can promote sleep. If sweet potatoes aren’t to your liking, lima beans, regular potatoes (baked with the skin on), and papaya also have similar sleep inducing effects.
Dark Chocolate: Worst
Many people don’t know this, but with 20 milligrams of caffeine, one bar of dark chocolate almost contains the same amount of caffeine as half an ounce of espresso.
How many times have you come home from a long day of work and faced the dreaded question “what’s for dinner”? The answer is simple if you’ve prepared your meals in advance. Here are 5 easy ways to prepare a week’s worth of dinners all at once! Taking the time to prepare meals on Sundays can make the rest of your week less stressful. Preparing meals in advance also allows you to stay on target with your health goals instead of deciding to pick up fast food at the last minute. From looking up recipes to buying groceries, Sundays are a great day to prep for your busy week.
Related Article: How to build the mentality of a healthy eater
Live the Naturade Life with these quick tips on planning your meals ahead of time so they’re ready to eat.
1. Compile a list of recipes you know you will enjoy. Make sure the directions are simple enough to follow without a hassle. Bonus points if you make extras or have dinner leftovers. This will relieve you of finding lunch the following day.
2. Once delicious recipes are chosen, draw up a list of groceries to buy for those particular meals as well as ingredients that you can re-purpose every week. It feels great when you get to the supermarket and know exactly which aisles to hit. Having a grocery map will also help you avoid picking up those spur of the moment snacks you really don’t need.
3. Sundays are typically for unwinding, organizing for the week ahead, and spending time with family, but most people have some free time. Squeeze in a few hours to plan your weekly menu, shop for what you need, and prep your ingredients.
4. When it comes to the meals you choose to make, chopping, marinating, thawing, and separating out ingredients can all make cooking a lot easier and enjoyable during the week.
5. Be strict with your meals. Don’t allow yourself to get lazy, bored, or change your mind. Add variations or allow for different cravings, but don’t deviate from your plan.
Planning and preparing dinners ahead of time will help make the daunting “what’s for dinner” question disappear!
Read More: How to make a habit out of exercise
There’s nothing more inviting than the smell of fresh French toast in the morning. Thick slices of bread, soaked in a heavenly mix, grilled on a frying pan to golden-brown perfection and served with an assortment of berries and syrup. Who could say no to this scrumptious breakfast? Did you ever think this breakfast indulgence could be made without egg? Even better, you do not have to compromise on the taste or protein!
Naturade is here to help with step by step instructions on delectable French toast with egg substitute.
Read more: Vegan Cinnamon Rolls Recipe
Naturade Total Soy Vanilla French Toast
2 scoops Total Soy Vanilla
1/2 cup egg substitute
1/4 tsp ground cinnamon
2 slices whole wheat bread
1/4 cup light maple syrup
Garnish with fruits and powdered sugar if desired
Spray a large pan with cooking spray and place on medium heat. In a mixing bowl, combine Naturade Total Soy Vanilla Meal Replacement Powder with egg substitute until the mixture is a smooth, consistent texture. Add in ground cinnamon. Soak slices of bread in mixture briefly and remove. Place the bread slices on your pan, and pour any leftover batter over them.
Cook for approximately 6 minutes, continuously flipping and checking both sides of bread until golden brown.
When you’re ready to eat, pour syrup over your french toast and enjoy! Add fruits, powdered sugar or chocolate syrup if you’re in an indulgent mood. With Naturade’s Total Soy Vanilla and the egg replacement, it couldn’t really hurt to treat yourself a bit!
Related Article: Chocolate Coconut Cream Pie with Protein!
Related Article: The health benefits of having a dog
Home-grown vegetables always taste fresher and crisper than vegetables bought from the store. Do you want to grow some of your own vegetables? Is the new farm-to-table movement inspiring you? Start today with simple gardening tips from Naturade! The most difficult part is choosing what to grow!
There are three basic concepts you have to master to be a successful gardener: planning, preparation, and process.
Keep ideal temperature, sunlight exposure, and potential yield in mind when choosing which crops to grow. Map out your garden before planting.
Now that you have a great foundation, start putting it to action! Buy the tools you need, such as gloves, a hose, snips, pruners, a spade, trowel, or hand fork. Before planting, loosen the soil where you plan on putting your first veggies. If you desire, you can also add composted manure or other organic materials to the ground.
It’s finally time to have some fun and start growing! Once you’ve planned and prepared your gardening area, all you have left to do is plant those seeds. Remember to nurture and take care of your plants, checking and watering them regularly.
Below are some tips for choosing, growing, and harvesting your new garden!
Summer is a time for delicacies, but it can also be a time for healthy eating. Summertime is filled with lots of opportunities to eat and drink outdoors at parties and barbecues. However, it’s important to remember to incorporate some healthy foods into your diet as much as possible.
Celebrity wellness guru, Dr. Frank Lipman, shares some of the healthiest foods in season during the summer that everyone should be adding to their daily diet.
Related Article: 7 Ways to Get More Protein in Your Diet Without Meat
1. Lemons: This first choice is one of our favorite picks as it has so much potential! Need an extra incentive to drink enough water everyday? Squeeze in some lemon juice to give your water some added flavor. Cooking a salad, salmon, or chicken, but want some extra zing? A small squirt of lemon can make all the difference to a delicious meal and is an extra source of Vitamin C.
2. Cruciferous Veggies: This green group includes brussel sprouts, bok choy, cauliflower, cabbage, and broccoli. These vegetables add vitamin C and soluble fiber to your diet and are so versatile that your options are limitless. Boiled, grilled, or sautéed – greens are always a healthy addition to any meal!
3. Avocado: Not only do they have an extremely high nutrient value, avocados are also full of flavor and rich texture! With oleic acid, Vitamin E, and glutathione, this fruit is super healthy. You can make avocado toast or add it to salads. You can make yourself some guacamole or even just scoop them out with a spoon and eat them plain or filled with tuna.
4.Garlic: It might not do much for getting you that kiss at the end of the night, but garlic is known to have great antibacterial properties. It is also easy to sautée into almost any meal. Whether you are making green veggies, grilled meat, or even a dipping sauce, garlic is always a flavorful addition!
5. Fresh Herbs: Parsley, cilantro, and basil are all excellent examples of herbs that help mix-up any meal! The easiest way to use herbs is as a last minute addition to a meal. A small sprinkle can make your food taste significantly better! If that doesn’t sound exciting enough, you can try making some pesto out of herbs or even use them to marinate your meats.
With options like these it seems like being healthy this summer may be more fun than we expected!
Read More: The Benefits of Family Dinner Time
Getting out of bed can seem nearly impossible without hitting the snooze button. Does this sound familiar? Hate doesn’t even begin to describe what you feel for your alarm when you hear that loud buzz waking you from a deep slumber. Don’t waste your energy fretting, Naturade is here to help you shake it off and finally become a morning person.
Related Article: 5 Tips for Better Sleep
Becoming a morning person isn’t about following a social norm. Recent studies show waking up early leads to an overall healthier life compared to staying awake later. It is also proven that early risers are often more productive and content as they get their most pressing to do’s out of the way before the rest of us.
If living a healthier lifestyle doesn’t change your mind, maybe the sheer simplicity of these quick tips will help make waking up early more appealing!
1. Don’t Give Up
It takes 21 days to effectively form a habit. Keep at it! The first few days may make the whole idea seem crazy or impossible, but the important thing is to create consistency. Hold your self accountable to keep up the healthy routine.
2. Don’t Compromise on Sleep
An important thing to remember when making any of these life changes is that they shouldn’t compromise any other healthy habits. Allow yourself to wake up a couple hours earlier, but don’t lose hours of sleep by doing so. If one night you are going to bed at 3am, don’t wake up at 6am the following morning. This can lead to exhaustion and lower productivity.
Listen to your body. Make sure you’re getting approximately 7-8 hours of sleep. Set a strict bedtime and enforce it until you’ve seen how great it feels to get a good night’s rest!
3. Play Hide and Seek
It may seem silly, but moving your alarm clock across the room forces you to get up and realistically, isn’t that half of the struggle? When immediately jumping out of bed starts becoming easier and easier for you, try putting the alarm clock in new places every night and playing a little game every morning. This will wake you up quickly!
4. Get Hydrated
After a full night’s sleep without drinking any water, waking up dehydrated can cause that grogginess we know too well! A glass of water can work miracles and keep get you pumped for the rest of your day!
5. Exercise Early
It is not only true that early morning exercises are more productive and effective, but they also give you that extra boost of energy to get you through the rest of the day. Are you really going to say no to endorphins?
6. Plan Ahead
Lay out your clothes the night before and make sure to pack your lunch and gym bags in advance! Make your mornings as quick and efficient as possible by making small changes. Taking the rush out of your morning is a sure-fire way to make it seem less dreadful!
Read More: Working Out At Work
It is easy to see how getting the family together for dinner can be put on the back burner. Whether it is soccer practice, guitar lessons or staying late at the office, a sit-down meal with the entire family can be hard to make happen. While work and hobbies are always essential components to the day, finding the time to get everyone together for a home-cooked dinner is a lost art that many families are missing out on. So, if your family enjoys supper scattered around the house or in front of the television, it may be worth making family dinner time a priority.
Bring everyone together
One of the obvious motivations for gathering the family around the dinner table is simply to cherish an opportune moment in the day when everyone is together. Recent surveys have estimated that only 40 percent of families in the U.S eat dinner together around three or fewer times per week, while 10 percent of families never eat supper together. While it's somewhat unreasonable to expect to mesh everyone's schedules together seven nights a week, planning family dinners in advance will help to improve the overall sense of unity, not to mention get everyone caught up with each other's lives. In an era where quickness and technology are held to the highest regard, sometimes sitting down, putting away the phones and sharing a healthy meal and discussion is the greatest virtue a family can have.
Emphasis on nutrition
There's no doubt that constantly being on the go and shuttling the kids from one activity to another may lead to the occasional fast food pit stop. These drive-thru occasions, no matter how infrequent, can add up and truly take a toll on you or your children's health. It is estimated that around 68 percent of American adults today are considered obese, and nearly 20 percent of children ages 6 through 11 are deemed overweight as well. Fast food intake is higher than ever, and is widely considered a major suspect in this national obesity epidemic. When you cook a meal at home, you are the chef and master nutritionist. Toss together a salad with fresh sliced fruit so that your family can reap the rewards of healthy antioxidants and nutrients. The dinner table is also an opportune time and place to enlighten your kids on their nutrition, explaining to them why fruits and vegetables are so essential to their everyday diet.
Balance your budget
Not only can going out to eat be unhealthy, it can also do some damage to your bank account! It has been estimated that upwards to 50 percent of all meals are eaten away from home, and when you really start to think about that, it can add up quick. This is just another reason why sharing a meal at home can benefit your family. The U.S. Department of Agriculture projects that the average cost to feed a family of four is between $146 to $289 per week. When you start to do the math, you will find that spending around $250 per week on groceries for the whole family accounts to $62.50 per person every week, which results in around $250 spent on meals per month for each family member. Now let's say a family of four dines out three times a week. At an average of $10 an entree, the total bill can be anywhere from $40 to $50 per restaurant meal, which comes to about $150 per week spent on eating out, or $600 a month, on top of already purchasing groceries for home. These casual dining routines can take its course financially over time, which is why sticking to a home cooked meal is just another advantage for the entire family.
Planning the perfect dinner
Establishing specific days during the week is a perfect way to start organizing your family's meals and help everyone stay on the same page. If there is an evening that no one has any scheduled activities, designate it as family pasta night and create your own tradition. Sundays are generally the perfect occasion for such, plus you can spend the day cooking together – why not try your hand a homemade pasta. Make a few rules for the dinner table as well, such as no phones or television so everyone's attention is geared toward enjoying the company and food. Remember, a closer dinner table can be a big step toward a tighter family, so try to squeeze some time in for exclusive dining experiences.
When you have children, it can be difficult to find the time to workout between making dinner and shuttling them to and from soccer practice and piano lessons. But you can prioritize an exercise routine by making it a fun family affair – something you and the kids schedule in a few times a week to get quality family time and some much-needed physical activity. Here are some of our best ideas for working out with the kids:
With babies or toddlers
If you have a baby at home, invest in a high-quality jogging stroller to get a great workout with the kids in tow. Bundle them up – during nap time may even work – and set out on a jog or brisk walk. Not only will you be getting great cardio exercise, but you'll also have the added strength-training required to push the little ones in the stroller as you go.
Many parents give their infants tummy time in order to strengthen their neck muscles. While your baby is doing time on his or her tummy, you can do the plank position, holding for 30 seconds at a time, to build and strengthen your core muscles.
Baby weight lunges
Many people strap their babies into chest carriers while doing the dishes, laundry or other household activities. It seems that simply carrying your baby can be a great workout. Add in some plies, lunges and squats for great toning exercises.
With grade school children
Day at the park
Spend a day at the park with your family. Before enjoying a healthy picnic lunch, organize games and contests for the kids, such as a children versus adults soccer match, a vigorous game of tag or a challenging obstacle course – anything that keeps everyone constantly moving!
Family fun run
Many festivals and fairs, especially in the summer, host family fun runs, with 5ks for adults and shorter distances for kids, depending on age range. Sign the family up, ordering matching t-shirts and make sure to practice together a few weeks beforehand by taking jogs around the neighborhood.
Host a family room dance party
Kids need a break from homework, and one good way to do it is to have a 10-minute dance party in the living room. Make it a weeknight thing, and let each family member take a turn choosing the music. It's much better to let kids get their energy out and take a break from doing homework by dancing up a storm, rather than hunkering down on the couch with video game in hand.
Use commercial breaks wisely
If you and the kids are watching TV together, use commercial breaks to challenge each other to a sit-up or pushup contest, or to see who has the best dance moves!
With older kids
Have a Wii competition
If you have the Wii video game system, this is a great way to get older kids to exercise with you. Challenge them to a boxing match, dance-off, baseball game, volleyball match or anything else athletic for a great time and connecting with junior high or high school kids, which isn't always easy.
Train for a triathlon
There are mini-triathlons or marathons for pre-teens and teens. You and your kids can connect over exercising by biking, jogging and swimming and tracking your goals together.
Older kids are more suited for longer hikes or bike rides. Take a family trip where hiking is on the agenda. Not only will you be spending excellent quality time together, but you'll get great exercise and also likely see some amazing sights.
Spring is just around the corner, and with it comes baseball season, the return of outdoor runs and light sweater-weather! But if you have pollen allergies, as at least 10 percent of the U.S. population does, you're probably stocking up on tissues, eyedrops and antihistamines, and prepping for the inevitable questions about why you're crying when you're eyes well up and your nose turns red.
Vow to take control of your allergies this spring for your overall and immune health! Here are some tips and information:
Why do allergies happen?
Allergies are caused by an overreaction of the immune system to a foreign protein that is either eaten, touched, injected or inhaled. These foreign substances can include pet dander, particular medications, certain foods, products and even insects. However, pollen is classified as a seasonal outdoor allergy, though pollen can also be ingested from certain fruits or vegetables.
What are common symptoms of pollen allergies?
The two main symptoms of pollen allergies are allergic rhinitis and conjunctivitis. Allergic rhinitis translates to frequent sneezing, runny nose, congestion, post-nasal drip and an itchy palate or throat. Conjunctivitis translates to watery, itchy, swollen red eyes. People with severe conjunctivitis often feel like they can't open their eyes upon waking in the morning due to swollen and watery eyes.
When does pollen season begin?
Typically, trees begin pollinating in mid-March and end in late-May, while pollen from grass and spring weeds starts to appear in early May and lasts throughout the summer. However, as scientists have confirmed, rising temperatures and carbon dioxide levels have caused the spring season to arrive sooner.
What can I do to minimize my pollen allergy symptoms?
It's pretty hard to completely avoid pollen, especially if you plan to leave your house some time between mid-March and August. But there are some things you can do to minimize your exposure to pollen, especially when pollen counts are very high, and reduce its effects. Here are some ideas:
Reduce your exposure
- After you've been outside – gardening, running or whatever else you love to do in the spring – change your clothes. It's also a good idea to take a shower to wash pollen from your skin and hair.
- While doing outside chores like pulling weeds, mowing the lawn and gardening, wear a dust mask, hat, sunglasses and thick gardening gloves to limit your exposure to pollen.
- Know the prime times for fun outdoor activities if you have pollen allergies. Plan an event or a long run after it has rained, which clears pollen from the air. Avoid too much time outside on very windy and dry days.
- Don't hang your laundry on an outdoor clothesline in the summer. The worst thing you can do is make your home a haven for pollen as well!
- Monitor pollen counts by checking your local weather channel. When experts forecast very high levels, start taking an allergy medicine or herbal remedy of your preference before your symptoms even start.
- Keep your windows and doors closed at night or during high pollen counts.
- If you want to take a run or bike ride outside, avoid doing so in the morning when pollen counts are typically highest.
- Keep the indoor air clean and pollen-free by using a dehumidifier, using a HEPA filter in your bedroom and a vacuum cleaner with a HEPA filter and using high-efficiency filters in your home's air conditioning system.
Of course, taking a decongestant or other allergy medicine and using nasal spray might be necessary, despite the above precautions. People with very severe allergies may need regular allergy shots. Check with your doctor to see what is best for you!