Webber Naturals expert Kristin Metvedt spills the beans on smart, healthy school lunches.

Need a few more ideas? Kristin Metvedt has got some that will keep your kids happy and healthy at recess!

Hello October! We're starting the second month of the school year and as parents, we want our kids to have a balanced and fun-filled school year. We organize clothing, supplies and activities, and we should also plan for healthy eating.

In September, I sat down with my 7 year old and we chose 5 lunches and 5 snacks for her first week back at school. When the new school week started, we were ready with our list of healthy food choices! This made my mornings easier and I enjoyed watching my daughter’s sense of empowerment when she reviewed her lunch “menu” for the school day.

One month into school and you might find that your lunch menu needs a little bit of tweaking. Why plan lunches and snacks? It will make your life easier in the mornings and keep your kids eating healthy foods within the season. Here are a few things to keep in mind when making your children’s lunches:

When planning, aim to include 3-4 food groups. Lunches that provide a good quality protein source, whole grain carbohydrates and fresh produce will give your kids energy for the whole afternoon. Use fruit (fresh and dried) vegetables and dairy products for snacks. If you work a little to keep the school time foods interesting and your kids will do the rest and happily eat healthy.

Whole Grains:

Choose carbohydrates such as 100% whole grain and sprouted grain breads for traditional sandwiches. Look for breads made with rye or kamut flours for variety, and whole-wheat pitas or sourdough bread are great with soups and bean or veggie dips. Young children’s small hands might find whole-wheat dinner rolls easier to manage.

Barley and quinoa are natural whole grains, which can be added to homemade soups and salads. If you don’t have time to make homemade soup, you can find low-sodium store bought soups.

Healthy Proteins:

Choose natural foods like hard boiled eggs, tuna and salmon, home cooked chicken, turkey and lean beef for rice, noodle and sandwich meals.

Beans and lentils make great soups as well. They provide protein and are a great source of fibre. They are wonderful foods to help sustain energy levels. I usually puree cooked beans and lentils as this provides a softer, creamier and palatable texture that’s appealing to kids. There are plenty of recipes out there in books and on the internet for you to peruse through.

Dairy and dairy alternatives provide healthy snacks. Low fat cheese cubes, 1% cottage cheese, yogurt, soft tofu or baked tofu complement whole grain crackers, rice cakes or fruit salads.

Protein Ideas:

Eggs, hard boiled

Beans (e.g., chickpeas, Edamame, bean dips)

Nuts and Seeds (keep these snacks for after-school as schools are becoming “nut-free” zones)

Fishes such as tuna and salmon

Lean, home cooked or preservative free chicken or turkey

Lean, home cooked or preservative free beef

Low fat cheese (e.g., Swiss cheese, goat cheese mozzarella)

Yogurt (plain, no artificial sweeteners, organic if possible)

Fruit & Veggies:

Select a “rainbow” of fruit and vegetables with lots of red, orange, yellow, green and purple varieties. Young kids can have fun with a yellow or green themed lunch. Cut vegetables into large or small chunks and eat raw or lightly steamed. Use them in sandwichs, pastas and rice bowls, or as snacks!

Find small, whole fruit and veggies like small apples (usually locally grown), plums, grapes, berries and sections of orange. Easy finger food veggies, try bell peppers, carrots, cherry tomatoes, cucumbers, broccoli & cauliflower florets and chopped celery.

Water:

Water is the best choice of fluid to send to school with your child. Use a stainless steel, reusable water bottle so your child can keep it at his or her desk and refill often.

Image sources: Strollerderby, Herbal Supplements Review , and Coupon Time

Looking to get that flawless celebrity, fashion magazine, airbrushed skin? Webber Naturals reveals what you can eat to get that picture perfect epidermis!

So, we've revealed how Vampire Diaries star, Nina Dovrev gets her flawless complexion. Now we're talking super smooth skin food!

The beautiful Nina Dobrev has perfect skin and it's not layers of makeup, airbrushing or photoshop doctoring. What's her secret?  Exercise (lots of hot yoga) and healthy eating.

Nutrition is the answer to everything it seems. Need more energy in the morning? Eat your breakfast. Are your muscles cramping? Try eating a banana and drink more water. Want to lower your cholesterol? Get more fibre in your diet... You get the idea.

With school about to start, I noticed my skin wasn't as clear as usual. The stress of knowing I will soon be stressed maybe?! Well I plan to fix that by eating more vegetables. It's the season to be extra vigilant when it comes nutrition; the weather is changing, school is starting, traffic stress may be increasing. Good nutrition will keep you healthy and that will shine through in your flawless skin. Healthy on the inside, means healthy on the outside!

The Chicago Tribune has a great slideshow of the super veggies that will keep your skin looking like Nina's and will help protect against infection.

Image sources: Fanpop and Coupon Time.

Webber Naturals expert Dr. Joyce Johnson spills the beans on feeding your immunity!

With the cough and cold season approaching, it's time to eat our way to a healthy immune system. 

As I was thinking about immunity, I searched "immune system" and sifted through the images on the internet. Amidst all the scientific renderings of white blood cells, immune system structures and virus diagrams, what did I find? A picture of Popeye the Sailor man holding up his signature can of spinach. Let's take a cue from the freakishly strong Popeye and talk about his tactic for healh: food!

Aside from factors such as fatigue and stress, food plays a key role in keeping you healthy and your immune system strong. Poor nutrition is the most common cause of a weakened immune response. Foods that are good natural sources of the immune-boosting antioxidants include kiwi fruits (they've got more vitamin C than oranges!), Chinese cabbage, an excellent source of vitamin A, and avocados, known as nature’s super food because it provides the optimum healthy ratio of fat, carbohydrate, protein and vitamin E. You can also step up your intake of dietary zinc by eating more seafood, eggs, turkey, and pumpkin seeds.

Colourful Eats

There's no one food that stands out as being the most important for your immune system. It's your diet as a whole that matters. However, there are those "dietary big guns" - the fruit and vegetable family - that can make the greatest difference. Fruits and vegetables are packed with vitamins and minerals that help your immune system stay fighting fit! Try to include a wide colour spectrum in your diet to maximize the range of nutrients you get. Get creative, indulge your artistic side and fill that white ceramic dinner "canvas" with colourful foods!

Protein, Protein, Daily Protein

The importance of getting adequate protein for a healthy immune system is often overlooked. Include some chicken on your colourful plate.

Don't eat meat? Even vegetarians can get sufficient protein - from vegetarian sources such as beans or tofu - every day.

Healthy Lifestyle Choices to Support Your Immunity

There's more to keeping your immune system healthy aside from eating and taking supplements. Here's a short list of helpful healthy tips that are surefire ways to keep you in tip top shape:

•  Avoid tobacco

•  Eat plenty of fruits, vegetables, and whole grains

•  Reduce intake of saturated fats

•  Exercise regularly

•  Maintain a healthy weight

•  Control blood pressure

•  Drink alcohol only in moderation (if at all)

•  Get adequate sleep (6-8 hours)

•  Wash your hands frequently!

With so many over-the-counter drugs available, there are many ways to treat colds. Cough and cold medicines for every age and every type of cold or allergic reaction are overflowing from our pharmacy shelves! But ask anyone and you’ll get the same answer: I would rather avoid a cold or flu altogether or give my body the opportunity to fight it naturally! Even kids choose to fake a cold, instead of catch one to skip school!

The body has an amazingly complex and effective system for protecting itself from ‘invaders.’ Do yourself a favour: give your system some natural immune support! Prevent infections with a shield of good nutrition, healthy habits and colourful food!

Image sources: CancerHQ.org and Sunday Suppers