Naturopathic Doctors – Bedford, NS

A Healthier Halloween

And yes, the kids can still have FUN!

First off, Halloween is only 1 day of the year – not a week! If you keep it at that you really don’t have to worry about the unhealthy Halloween treats. One day won’t drastically affect your child’s health if they are generally healthy and eat a well-balanced diet. However, that being said, there are many ways to give your children extra support at this time.

Preparation:
A Healthier Halloween
  • Maintain a well-balanced diet. Eat a variety of vegetables, protein, fat, grains, and lastly, fruit.
    • Vegetables: think colors of the rainbow, with a special focus on greens.
    • Protein: chicken, fish, beef, beans, legumes, etc.
    • Fat: nuts, seeds, avocado, coconut, olive oil, sesame oil etc.
    • Grains: whole grains like quinoa, brown rice, oats, and buckwheat.
    • Fruit: keep these to 1-2 servings/day because kids are getting excess sugar from Halloween treats. Go for the low sugar fruits like strawberries, raspberries, apples, pears.
  • Drink lots of water.
  • Ensure appropriate amounts of sleep leading up to Halloween. A well-rested child has a stronger immune system and less chance of getting sick.
  • Think ahead! Create a plan with your family (prior to Halloween) for treats in the house. Agree on the number of treats and days allowed. Three days is a good time frame, with 3-6 treats/day (or whatever you decide!). Larger servings of processed treats and candy over a couple days are far less damaging to your children’s overall health than continuous daily processed treats that go on for weeks.
  • Make healthy treats ahead of time. Swap out processed sugar and use honey, maple syrup, or coconut sugar instead. Check out Pinterest for lots of healthy Halloween recipes. The kids may even enjoy helping too ☺
Halloween Night:
Natural Halloween
  • Have a hearty dinner focused on protein and vegetables. This will start your child off with balanced blood sugar and decrease their appetite for candy.
  • Dress warm! Ensure kids wear layers, and pay special attention to the trunk (back and stomach) and neck.
  • Wear reflective bands or glow sticks to increase visibility for others around them, especially drivers.
  • Have a plan in place in case your child gets lost from the group. Discuss this before things get exciting so they clearly understand what to do.
  • Bring a water bottle. Staying hydrated will help compact the excess sugar.
  • Remember oral hygiene! Have your children spend a little extra time brushing their teeth and flossing to ensure a clean, sugar-free mouth.
Dealing with the Aftermath:

Processed foods and excess sugar can affect many aspects of your child’s health. Following Halloween, you may see troubles with sleep, concentration, hyperactive behavior, digestion and elimination (especially constipation or diarrhea), skin (eczema), and headaches. The immune system often becomes compromised and children are more likely to catch a cold or flu. To counteract these negative effects, keep in mind the preparation tips and also think about these strategies:

  • Allow extra time outside playing to help burn off the extra energy. The fresh air is also naturally enhances mood.
  • Make roasted pumpkins seeds after carving your pumpkin! These seeds are especially great for the immune system due to their high zinc content – so eat up!
  • Stick to the previously agreed upon plan – the time for treats won’t last long this way, and hopefully your family can maintain health.
  • If you notice your children getting sick – prioritize sleep, diet, and water.
  • There are many great remedies and supplements that can prevent and fight off a cold or flu. Book an appointment with your local Naturopathic Doctor to see what is the best option.
Final Thoughts:

Halloween is more than sugary processed junk food. You can have lots of FUN with costumes, carving pumpkins, spooky music, scary movies, haunted houses, and other games. Your kids may even forget about treats (or simply eat less) if they are immersed in creative activities. Enjoy this time with your family and friends!

Good Luck and Happy Halloween ☺
— Dr. Kathryn Urquhart, ND

Recipes: Grand Opening Healthy Treats

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The treats we made for the grand opening were a hit, so as promised, here are the recipes so you can enjoy them at home! Thanks again to everyone who made it out this past Saturday, we are so grateful for the support we received and we are thrilled to be part of such an amazing community!

Print Recipe
Vegan Oatmeal Balls
The recipe can be used to make chocolate chip or cinnamon raisin oatmeal cookies.
Prep Time 5 Minutes
Passive Time 20 Minutes
Servings
Cookies
Ingredients
  • 5 Cups Gluten Free Rolled Oats
  • 8 Oz Pitted dates
  • 1/4 Cup Coconut oil
  • 1/4 Cup Coconut sugar
  • 1/4 Cup Water
  • 1/2 Cup Unsweetened apple sauce
  • 3/4 Tsp Baking powder
  • 1/2 Cup Raisins Optional
  • 2 Tsp Cinnamon Optional
  • 1/2 Cup Chocolate chips Optional
Prep Time 5 Minutes
Passive Time 20 Minutes
Servings
Cookies
Ingredients
  • 5 Cups Gluten Free Rolled Oats
  • 8 Oz Pitted dates
  • 1/4 Cup Coconut oil
  • 1/4 Cup Coconut sugar
  • 1/4 Cup Water
  • 1/2 Cup Unsweetened apple sauce
  • 3/4 Tsp Baking powder
  • 1/2 Cup Raisins Optional
  • 2 Tsp Cinnamon Optional
  • 1/2 Cup Chocolate chips Optional
Instructions
  1. Preheat oven to 400F
  2. Lightly oil baking sheet
  3. In a saucepan add dates, coconut oil, coconut sugar and water. Bring to a boil for 2 minutes and then quickly turn the heat to low. Let simmer for about 10 minutes (until the dates are soft).
  4. Transfer mixture into a mixer and beat on medium until it turns to paste.
  5. Scrape down the sides, add apple sauce and continue to mix on low.
  6. Mix in the first cup of oats and baking powder. Continue adding one cup of oats at a time. If the dough starts to come apart into chunks, stop adding.
  7. Add cinnamon and raisins/ chocolate chips.
  8. Roll into balls and cook for 8 minutes.
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Print Recipe
Oatmeal Raisin Pumpkin Seed Cookies
Prep Time 15 Minutes
Passive Time 10 Minutes
Servings
Cookies
Ingredients
  • 2 Cups Buckwheat Flour
  • 1.5 Cups rolled oats
  • 1/4 Cup ground flaxseeds
  • 1.5 tbsp ground cinnamon
  • 1 tsp Baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 Cup Raisins re-hydrated in water
  • 3/4 Cup Coconut oil melted
  • 1/3 Cup maple syrup can add more if you would like them more sweet
  • 1/4 Cup apple sauce
  • 1/4 Cup filtered water
  • 1/4 Cup pumpkin seeds
  • 1/4 Cup chia seeds
  • 3/4 Cup Water for the chia seeds
Prep Time 15 Minutes
Passive Time 10 Minutes
Servings
Cookies
Ingredients
  • 2 Cups Buckwheat Flour
  • 1.5 Cups rolled oats
  • 1/4 Cup ground flaxseeds
  • 1.5 tbsp ground cinnamon
  • 1 tsp Baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 Cup Raisins re-hydrated in water
  • 3/4 Cup Coconut oil melted
  • 1/3 Cup maple syrup can add more if you would like them more sweet
  • 1/4 Cup apple sauce
  • 1/4 Cup filtered water
  • 1/4 Cup pumpkin seeds
  • 1/4 Cup chia seeds
  • 3/4 Cup Water for the chia seeds
Instructions
  1. Preheat oven to 350F degrees.
  2. Combine chia seeds and 3/4 cup water. Let sit for 5 minutes and stir until it becomes egg-like.
  3. Combine all the dry ingredients in a large bowl: flour, oats, flaxseeds, cinnamon, baking powder, baking soda, salt, and pumpkin seeds
  4. In a separate bowl, combine wet ingredients: coconut oil, maple syrup, apple sauce, water, raisins and chia seed mixture.
  5. Add the wet ingredients to the dry ingredients. Mix until fully combined.
  6. Drop spoonfuls on to a greased or parchment paper lined cookie sheet. Flatten with a fork.
  7. Bake for 10-15 minutes. There is nothing in these cookies that technically has to bake so try not to overbake as this will result in tough cookies.
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Print Recipe
Pumpkin Spice Chocolate Chip Muffins
Prep Time 15 minutes
Passive Time 30 minutes
Servings
squares or muffins
Ingredients
  • 2 Cups gluten-free flour
  • 1/2 tsp baking soda
  • 1 tsp Baking powder
  • 1/2 tsp sea salt
  • 1 tsp pumpkin spice
  • 1/2 Cup coconut palm sugar
  • 1/4 Cup Coconut oil melted
  • 1/2 Cup almond milk unsweetened
  • 3/4 Cup pumpkin puree
  • 1 tsp vanilla extract
  • 1/2 cup Chocolate chips dairy-free
Prep Time 15 minutes
Passive Time 30 minutes
Servings
squares or muffins
Ingredients
  • 2 Cups gluten-free flour
  • 1/2 tsp baking soda
  • 1 tsp Baking powder
  • 1/2 tsp sea salt
  • 1 tsp pumpkin spice
  • 1/2 Cup coconut palm sugar
  • 1/4 Cup Coconut oil melted
  • 1/2 Cup almond milk unsweetened
  • 3/4 Cup pumpkin puree
  • 1 tsp vanilla extract
  • 1/2 cup Chocolate chips dairy-free
Instructions
  1. Preheat oven to 350 degrees F.
  2. Grease a 9 x 9 inch baking pan or muffin pan with coconut oil or non-stick spray.
  3. In a large bowl combine flour, baking soda, baking powder, sea salt and pumpkin spice.
  4. Add in coconut palm sugar.
  5. In a separate bowl combine coconut oil, almond milk, pumpkin puree and vanilla extract.
  6. Add wet ingredients to dry and stir until well-combined.
  7. Stir in chocolate chips. Batter will be thick.
  8. Add batter to baking pan and spread out using a spatula, making sure top is even.
  9. Bake for 20-25 mins. They may take another 10-20 minutes - just check with a toothpick 😉
  10. Let muffins cool a few minutes in pan before transferring to cooling rack. If cutting into 12-24 squares, let cool for at least 20 minutes before cutting and removing from pan to cool completely.
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everyday breastfeeding

FREE TALK – Everyday Breastfeeding

Come join us for a free talk this Thursday October 6th 2016, 7pm – 8pm at Bedford Naturopathic.

SPACE IS LIMITED – PLEASE RSVP USING THE FORM BELOW or Contact the clinic at: 902-835-4907

Location:
Bedford Naturopathic
50 Gary Martin Drive Suite 110
Bedford, NS B4B 0P9

EVERYDAY BREASTFEEDING by International Expert Yvonne Lefort MD FCFP FRNZCGP FABM IBCLC

Dr Yvonne Lefort MD

Dr Yvonne LeFort is a family physician based in Auckland New Zealand. She is a graduate of Dalhousie Medical School and University of Calgary Family Medicine. She is a Fellow of the Academy of Breastfeeding Medicine since 2012.

She has been involved in Breastfeeding medicine for 18 years. Her specific interest in tongue tie and its management was nurtured through her clinical association with Dr Evelyn Jain the founder of Lakeview Breastfeeding Clinic in Calgary. Dr Jain was a true pioneer in the recognition of the importance of breastfeeding and the impact that untreated oral restriction can cause on the breastfeeding experience.

Dr LeFort has established a private Breastfeeding clinic in Auckland New Zealand providing comprehensive Breastfeeding management for mothers and their infants. The service includes treating any breastfeeding issue including the management of oral restrictions and involves a lactation consultant for ongoing support.

She will be addressing some of the common issues that impact on breastfeeding, including tongue tie, and following her presentation will be available for your questions.