The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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Long gone are the days of ketogenic enthusiasts only eating bacon, cheese, beef, chicken, fish, and fat-centric meals. Nowadays, people can incorporate low-carb vegetables and fruit into their keto diet and remain in ketosis. The goal is to prioritize keeping your body in a state of ketosis, during which it uses fat as the primary fuel source, not carbs. In order to reach this state, you have to limit your daily carb intake to 20 to 50 grams (g) per day. 

Due to this low-carb allotment, you have to be very picky about which fruits and vegetables you consume. There are a number of vegetables that contain a lot of carbs, but that isn’t the case for all of them. Many vegetables are keto-friendly and contain beneficial vitamins, minerals, and antioxidants that the body needs to thrive. 

Before you embark on the keto diet, make sure to consult your doctor or a registered dietitian if you have underlying healthy issues. You want to make sure that the diet is right for your body. Once you decide to go keto, you can add some or all of the following vegetables to your diet. 

Cauliflower

Cauliflower is a popular vegetable to enjoy on the keto diet because it is low in carbs and high in vitamins and phytochemicals. Enjoy cauliflower rice or add chopped cauliflower to salads or vegetable medleys. One cup of cauliflower contains a total of 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein. It also comes with 320 milligrams (mg) of potassium, making it a great veggie for heart health. 

Bell Peppers

You can choose red, orange or yellow bell peppers, to add much-needed vitamin C (191 mg per cup) to your keto diet. They also satisfy a great crunch without the added carbs of most packaged snack foods, such as potato chips, pretzels, and cookies. You can use slices of bell pepper to scoop up high-fat guacamole or pesto. One cup of red bell pepper contains 9 g of total carbs, 5.6 g of net carbs, 0.5 g of fat, and 1.5 g of protein. 

Arugula

Arugula is a peppery green that will not push you over your daily carb count. You can use it on its own or mix it with other salad greens, such as kale, or pair it with eggs. In one cup of raw arugula, there are 0.7 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.5 g of protein. Research shows that regular consumption of cruciferous vegetables, such as arugula, can reduce the rate of colorectal and lung cancers.

Mushrooms

Research shows that 30% of the carbs in mushrooms come from fiber. Mushrooms are also one of the only natural food sources of vitamin D, with maitake and shiitake varieties being the greatest sources. One cup of mushrooms contains 2.3 g of total carbs, 1.6 g of net carbs, 0.7 g of fiber, 0.2 g of fat, and 2.2 g of protein. That same cup also provides 223 mg of potassium. 

Zucchini

If you are a keto enthusiast, then you probably know how great zucchini noodles are as a pasta substitute. The key is to not cook them too much, as that helps them retain a little crunch. Zucchini is very versatile, so you can roast it, grill it, fry it, eat it raw, or steam it. One cup of zucchini contains 3.9 g of total carbs, 2.7 g of net carbs, 0.4 g of fat, and 1.5 g of protein. That same serving offers 22 mg of vitamin C and other antioxidant compounds. 

Broccoli

Broccoli can be used interchangeably with cauliflower, as it is essentially the green version. It is easy to steam, but you can also add it to stir-fry dishes, grill it, bake it, or grill it. One cup of broccoli provides a substantial amount of vitamin C (81.2 g), which satisfies 90% of the recommended daily intake (RDI). It also happens to be a great source of vitamin K and folate. One cup of broccoli contains 6 g of total carbs, 3.6 g of net carbs, 0.3 g of fat, and 2.5 g of protein. 

Green Beans

Green beans make for a tasty and nutritious side for many dishes. You can also incorporate them into stir-fry dishes or add them to cauliflower fried rice. Similar to broccoli, green beans are naturally rich in vitamin C and vitamin K. One cup offers 7 g of total carbs, 4.3 of net carbs, 0.2 g of fat, and 1.8g of protein. Try roasting them with some nutritional yeast or parmesan cheese to give a salty, nutty flavor without extra carbs.

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If ever there was a duo to boost digestive function, it is pineapple and papaya. These two tropical fruits, while incredibly bright and delicious, offer impressive health benefits, specifically for immune, skin, and digestive health. Given that papaya is a classic summer fruit, there is no better time to get your hands one for this smoothie. Pineapple is considered a spring and summer fruit, despite the fact that they are typically available throughout the year. During the summer, though, you may notice that the price of a pineapple goes down, meaning it is in season.

You’ll love this smoothie for several reasons, primarily because of the refreshing tropical flavors and nutritional content. We are talking nutrients like omega-3 fatty acids, protein, and an array of antioxidants. The omega-3s and protein come primarily from flaxseeds, which also offer a great nutty flavor. As a pro tip, make sure to use ground flaxseed, as the whole seeds may not properly blend with smoothie ingredients. Flaxseed also offers beneficial fiber, helping to ensure regular bowel movements. The smoothie also contains coconut oil, which offers healthy fats and makes the smoothie more filling. Not into adding coconut oil to your smoothie? Feel free to add the same amount of raw almond butter instead!

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The last thing you want to be after enjoying a full meal is hungry. You should feel content and satiated post-meal. What we mean by this is that you should not have a growling stomach or low energy levels that typically indicate that you need to eat. If you want to indulge in a little dessert after a meal, that is something completely different, as that refers to appetite. We are talking about hunger!

The hunger you experience between meals and snacks typically means that you are not eating enough of the right foods. What do these foods have that others don’t? Focus on foods that are naturally rich in fiber, protein, and healthy fats. Don’t know where to start or what to incorporate into your meals in order to stay full between meals? Continue reading to learn more about them. 

Potatoes

Potatoes have a high water content and lower energy density when compared to other carbs like pasta or rice. That means that you can eat a bigger portion to enjoy the same amount of carbs. Potatoes also contain resistant starch, which is a type of carb that helps slow the digestive process. Here’s a pro tip: cook and then chill your potatoes for several hours before eating to increase the resistant starch content.

Greek Yogurt

Offering a combination of protein and fat, plain Greek yogurt works to slow gastric emptying. Basically, that means that it slows the emptying of the stomach, which helps keep you fuller for longer. Additionally, yogurt helps maintain blood sugar levels, reducing your urge to snack between meals. Try to begin your day with a filling yogurt bowl that contains some chopped nuts, mixed berries, and just a drizzle of maple syrup or agave nectar. 

Avocado

Rich in monounsaturated fats and fiber, avocados are excellent foods to help you maintain feelings of fullness. The healthy fats work to slow digestion, while the fiber (about 13 grams in one avocado) helps keep blood sugar stable, which reduces the likelihood of sudden hunger or energy crashes. According to research, eating one whole avocado per day can help improve cholesterol levels, reduce the risk of heart disease, and help you make healthier food choices throughout the day. 

Quinoa

Although technically a seed, quinoa is typically associated with grains. The reason for this is because its nutritional properties are more similar to grains than seeds. No matter how you categorize quinoa, one thing remains: it is an excellent source of protein. In fact, quinoa provides all essential amino acids, making it a complete protein source. Additionally, quinoa is high in fiber, which helps increase feelings of fullness and reduces your desire to eat unnecessarily. 

Legumes

Beans, peas, lentils, and peanuts (yes, they are technically legumes, not nuts) exhibit impressive nutritional profiles. Notoriously, legumes are great sources of fiber and plant-based protein, yet they have low energy density. That means that you feel quite full after eating a serving of legumes. An older article reviewed nine randomized trials that examined post-meal fullness from pulses, which belong to the legume family. The results indicated that participants were 31% more full from eating pulses compared with eating meals without pulses that contained the same amount of calories. 

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There are many foods, both unhealthy and healthy, that can easily spike blood sugar levels. If you have type 2 diabetes, then you probably know those foods pretty well, as counting carbohydrates can help you control blood sugar levels. The number of carbs in a certain food, however, is not the only determining factor that affects blood sugar. 

All carb-rich foods convert into sugar in the body, but a food’s fiber, fat, and protein all influence that food’s impact on blood sugar levels. All of those nutrients play a role in a food’s glycemic index (GI), which is a ranking of how drastically it can raise blood sugar levels compared with pure glucose. Pasta and sports drinks, for example, rank high on the list of high-GI foods. Lettuce, dark chocolate, peanuts, and other foods have a lower GI rating. Below, you’ll learn about six foods that tend to spike blood sugar levels, in addition to better ways to approach them to regulate blood sugar.

Fast Food

The common thought is that hamburgers and French fries are calorically dense and rich in unhealthy fats. That is true, but these foods are also rich in sugar and refined carbs, both of which can raise blood sugar levels. Many popular fast food chains sell burgers that contain as much sugar as a candy bar! A cheeseburger from a fast food place may contain seven grams (g) of sugar and 32 g of carbs, compared to a two-ounce Snickers bar, which contains 29 g of sugar and 35 g of carbs. Unfortunately, there is no recommendation for approaching fast food places in a healthy way. We recommend that you avoid these establishments at all costs.

Dried Fruit

Fruit can spike blood sugar levels if you consume a lot of it, but you don’t have to completely eliminate it from your diet. Many fruits offer fiber, beneficial vitamins and minerals, and antioxidants that help protect cells. When you do consume fruit, make sure that you only enjoy a single serving, as opposed to an entire bowl of fruit salad. Choose whole fresh fruits because they are not processed and don’t contain added sugars. Plus, you have the added nutrients that may help you manage type 2 diabetes. 

Dried fruit tends to have a lot of sugar and processed ingredients. That is especially true for the varieties in trail mixes and such. A whole apricot, for example, contains a little over three g of sugar, while half of a dried apricot has nearly two g. If you want to enjoy dried fruit, choose the varieties that are free of preservatives and added sugars. 

Starchy Vegetables

In large amounts, starchy vegetables like corn, potatoes, and peas can have a greater amount of carbs than non-starchy vegetables, such as broccoli, cauliflower, and cabbage. Don’t eliminate starchy vegetables from your diet; rather, eat them in moderation. Starchy vegetables still provide beneficial nutrients and are usually higher in fiber than non-starchy vegetables. Pair your starchy vegetables with foods that contain healthy fats, fiber, and lean protein. In doing so, you will dramatically reduce the likelihood of a big blood sugar spike. 

Sugar-Sweetened Drinks

We get it: soda and other sugar-sweetened drinks are delicious. It is very difficult to control your blood sugar if you drink those beverages, though. Ignore the heavy amounts of sugar in soda, sweetened juices, or teas for a second. These beverages do not contain any fiber, protein, or healthy fats. They also do nothing to fill you up and they may even increase the risk of dehydration on sunny days. The only thing they may be beneficial for is if someone needs to quickly raise blood sugar when experiencing acute hypoglycemia. Instead of drinking sugary sodas, opt for soda water, which is sugar-free and still provides carbonation. You can also add fresh fruit to water to naturally flavor the water and increase the healthy benefits. 

Some Non-Dairy Milks

Some people decide to consume non-dairy milks to reduce their consumption of dairy products. In an effort to be healthier, people who drink more non-dairy milks may raise their blood sugar levels. These milks are not low-GI foods, with oat milk being the highest in sugar. Rice milk is the second highest in sugar, exhibiting a GI of 86. If you want to drink a non-dairy milk, opt for unsweetened versions. Unsweetened soy milk, for example, contains 0.5 g of sugar and 3.5 g of protein per serving.

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Vegan Brazilian limeade is the refreshing, dairy-free twist on the traditional Brazilian classic “Limonada.” Unlike traditional limeade that is only made with lime juice, sweetener, and water, Limonada is a vibrant drink that utilizes the entire lime fruit (even the peel), sugar, and condensed milk. In this recipe, we leave the granulated sugar and condensed milk behind and use incredibly creamy coconut milk, which creates a delightful balance of sweet and tropical flavors. It is the perfect vegan drink for warm weather. Sip it at a backyard BBQ or with a friend by the pool!

To prepare this vegan take on Brazilian limeade, you will need two limes. Make sure to clean them well because you will be using the entire fruit. If you do not feel comfortable using the peel, you can remove it. Blending the limes with coconut milk adds a smooth, slightly sweet, and nutty undertone to the drink. For the sweetener, we listed pure maple syrup, but you can use agave syrup if you prefer that flavor. You can also start with less sweetener, taste, and add more until you find the right balance. There should be a little zesty flare, though, so don’t let the sweetness overpower the limes.

This beverage not only offers a unique flavor profile but also provides nutritional benefits. Coconut milk is rich in healthy fats, vitamins, and minerals, making the drink both delicious and nourishing. Whether you serve this drink at tropical-themed parties, summer barbecues, or simply as a cooling refreshment for you and you alone, this vegan Brazilian limeade is a flavorful drink that captures the essence of summer.

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These coconut lime energy bites are the perfect bite-size treats packed with nutrition and flavor. Some may argue that these energy bites, which are almost like little protein bars, are actually desserts in disguise. Made with creamy raw cashews, sweet Medjool dates, desiccated coconut, and fresh lime zest, these energy bites have a well-balanced flavor. There isn’t an ingredient that is more powerful than another one.

The cashews provide healthy fats and protein, while dates add natural sweetness and fiber. To maintain a mild connection to coconut within the actual bites, you incorporate some of the desiccated coconut into the blending process. Once you finish forming the bites and place them in the freezer to set for a bit, you can roll them in the remaining desiccated coconut. If you are not the biggest fan of coconut, you can omit that final step. The desiccated coconut, however, enhances the tropical taste and provides additional healthy fats. Although the lime juice and zest may seem like odd additions to these bites, they actually energize the palate with a light citrusy kick. Consider the following benefits when you think about making them:

• Rich in healthy fats: Cashews and coconut contribute monounsaturated fats, which work to support heart health.
• Natural energy boost: The combination of dates and healthy fats helps provide sustained energy, so you can stay full between meals.
• Antioxidant properties: Lime zest is rich in vitamin C and antioxidants, both of which work to optimize immune function.
• Low in added sugars: Made with natural ingredients, these bites are a wholesome alternative to processed snacks.

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Please allow us to introduce you to your new favorite snack: chai-spiced energy bites. These little flavorful bites are perfect to enjoy before a workout or between lunch and dinner to help you power through the afternoon slump. They are like a warm hug for your soul in snack form. The warming flavor of cinnamon, zesty ginger, and hint of cardamom come together to create a snack reminiscent of a chai tea latte. Made with crunchy cashews, Medjool dates, and a little bit of optional ground flaxseed, these energy bites are not only delicious, but also incredibly healthy for you.

Why are they known as energy bites? Do they take the place of energy drinks or caffeinated beverages? No, but they do provide a slow release of energy thanks to natural sugars, fiber, and healthy fats. After you enjoy one or two of them, you will remain full without experiencing a crash. Plus, the fiber from dates and flaxseed keeps your digestive system functioning optimally, while the omega-3s in flaxseed support brain and heart health. Let’s not forget about the spices, either. Cinnamon and ginger exhibit powerful anti-inflammatory properties, which help you fight off those pesky colds and keep your immune system in check. Please indulge in these little powerhouse snacks because they are every bit as sassy as they are tasty.

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We wish that we could create a delicious donut for all of our raw vegan cleansers to enjoy, but we don’t possess the talent, unfortunately. Instead, we created these cinnamon bliss balls, which help satisfy your sweet tooth while providing you with with healthy fats, fiber, protein, and more. They are not fried like donuts, nor are they baked. All you need is a food processor and the ingredients, plus a little freezer time to allow the balls to solidify.

We are not here to give you a lecture about these bliss balls; rather, we are here to tell you that YOU NEED TO MAKE THEM. Why is that the case? Well, they are just too delicious not to enjoy, especially during your cleanse. When you are cleansing, it is vital to have snacks that fill you up, as you do not want to constantly eat between your major meals. The fiber and healthy fats help you feel full for longer, but be careful to not eat too many of them at once. Due to the almonds, desiccated coconut, and dates, they are calorically dense. If you eat five of them, you’ll be consuming just over 600 calories!

To make these bliss balls, you will need a food processor, not a blender. There is no liquid in this recipe, except the maple syrup, so a blender would not be able to sufficiently blend the ingredients together. A food processor can handle the job! Once the ingredients form a dough-like consistency, you can stop processing and get ready to roll the bliss balls. Make sure to wet your hands with water to prevent the blended mixture from sticking to your hands. Place the balls on a baking sheet lined with parchment paper, freeze until solid, and then enjoy.

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For anyone looking to take their breakfast game to healthier heights, look no further than overnight oats. This is a simple, nourishing dish that is great for busy professionals, health enthusiasts, and families alike. An overnight oats recipe typically contains lots of fiber, protein, healthy fats, complex carbohydrates, and other vitamins and minerals, making it a great dish to begin the day. Not to mention, you do all the prep work at night so that your breakfast is ready to go whenever you need it in the morning. Because it is in a jar or bowl, you can take it to go if you are in a rush.

This recipe combines the indulgent, slightly bitter flavor of raw cacao powder with a handful of other nutrient-dense ingredients, including almond milk, chia seeds, maple syrup, vanilla extract, and optional toppings. Creating this overnight oats recipe is a fairly straightforward process. Before you prep any of the ingredients, though, make sure that you have a mixing bowl, measuring cups and spoons for accuracy, a whisk or mixing utensil, and mason jars or airtight containers for storage. Once you have your kitchen essentials, you can prepare the overnight oats.

Begin with rolled oats and whisk in your unsweetened almond milk. The liquid works to hydrate the oats and create a creamy consistency. Incorporate the cacao powder, which is crucial for the chocolatey flavor. It also gives the overnight oats a generous boost of antioxidants. Chia seeds work to thicken the oats, while adding valuable omega-3 fatty acids, fiber, and protein. Finally, the vanilla extract adds another dimension of flavor, complementing the natural sugars in the maple syrup.

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