What's New in Natural Foods

In This Issue:

Hi Everyone,

The back-to-school season has a new sense of urgency for me this fall. That's because my daughter, Jane, starts kindergarten in a matter of weeks. She's heading out into the world and meeting new caregivers and other children, and will have a new routine—it's big stuff. It got me thinking about what I can do to ease the transition for her. So I've come up with some lessons for parents that can help you prepare your children for learning.

Also in this issue, learn about a couple of informative and fun events that are coming up. And if your life is gearing up to full speed as school begins again, I suggest you slow down long enough to take my class "Healthy Cooking in Today's Fast and Crazy World" (see sidebar for details).

A Healthy Start to the School Year

Lesson #1: The foods kids eat affect affect how they learn and behave.

One way we can help our kids succeed in school is to nourish them at home and send them off with a nutritious lunch. Children need to get all three of the major macronutrients at lunch: proteins, carbohydrates and fats. Protein provides building blocks to make neurotransmitters in the brain, so that your kids are able to concentrate and learn. Fats also support the brain (don't forget that the brain is over 60% fat) and provide a good source of long lasting energy. Both protein and fat help to keep your kids' blood sugar stable, which means fewer mood swings and behavior issues.

Carbohydrates give active kids quick a boost of quick energy. However, they burn fast, so if your child's lunch is primarily made up of carbohydrates, they'll be hungry again fairly quickly, which can spell meltdowns and frustration in the afternoon. Higher protein foods and natural fats will sustain your child until she gets home.

Lesson #2: Prepare nutritious lunches they'll eat.

Sandwiches are always a popular lunch item: nut butter & jelly or honey, deli meats, cheese. My daughter's favorite sandwich is plain turkey with butter – no lettuce, or she'll reject it.  And make sure to cut sandwiches up into small pieces for little kids.

When sandwiches are on the menu, remember, good quality bread is key.
Studies show that whole grain yeast-free breads are the most nutritious and most digestible breads, and that they don't cause the blood sugar swings that yeasted breads do. Read the labels on your bread.

Crackers with sandwich ingredients are an easy change of pace from sandwiches. Kids can assemble them as desired. Use whole grain crackers made without hydrogenated oils, corn syrup or artificial flavors.

Try spreads or dips such as egg salad, tuna/salmon salad or chicken salad. Slices of salami, ham or brownschweiger along with cheese &/or hummus are good options, too. Note: choosing salmon over tuna salad provides more omega-3 fats.

Quesadillas make lunchtime special. We have a quesadilla maker I bought at Target for less than $20, but you can also make them in a skillet. Use whole grain tortillas – I recommend sprouted wheat tortillas, or you could use corn or brown rice flour ones for gluten-free quesadillas. Fill them with meat and cheese, beans or guacamole (they need to have something sticky so they'll stay together). Cook and then cut into wedges. Include a small container of salsa or sour cream for dipping if your kids like that.

Other fun lunch items:

• Hard boiled eggs (peeled for convenience). Don't forget to pack salt!
• Natural hot dogs (skip the commercially processed dogs that are usually made with preservatives such as BHA/BHT or sodium nitrate, which are carcinogenic. They also often contain flavor enhancers like MSG that are excitoxic which damage neuron pathways in the brain.)
• Cubes of ham and cheese skewered on toothpicks with cherry tomatoes and black olives (this is one of Jane's favorites).
• Dress up a serving of fruit and make it easy for little hands to eat. How about fruit salad?  Jane likes chunks of avocado in hers.

Holistic Health and Herbal Education Festival

Sunday, September 13 will be a full day of herbal and holistic health education at a plant-filled farm in beautiful Cannon Falls, MN. Classes are held from 8:30 a.m. – 6:00 p.m., with a delicious organic lunch included. I'll be among eight teachers from diverse healing traditions (Western Herbalism, Traditional Chinese Medicine, Naturopathy and more) offering twelve classes on a variety of topics, geared toward both beginners and advanced students.

Some of the highlights this year include Herbalist Lise Wolff's session on herbs and the immune system, and Wild Foods Educator Erin Adams' class on fall foraging and wild edibles.

My class is about heart health, and though my focus is on food, I'll be talking with the herbalists in class about herbs that support heart health.

Also cool: the beekeepers from our local Homestead Apiaries will be joining us at lunchtime for an informal talk about bees and honey, and they'll have their fabulous raw honeys and beeswax for sale - great for your herbal creations!

Email me (Jennette@jennette-turner.com ) or Lise Wolff (lisewolff@yahoo.com) if you'd like more information or a registration form.

Save the Date:
Women's Wellness Weekend at the Audubon Center of the North Woods October 2 - 4

Imagine a relaxing weekend away with the girlfriends or sisters, or by yourself, where you can participate in activities of your choice: yoga, massage, hiking, reiki, scrap booking, raptors, beading, canoeing, nutrition classes (taught by yours truly) and more.

I always look forward to attending and teaching at the annual Women's Wellness and Adventure Weekend located in a setting of woods and prairie, on the shore of Grindstone Lake near Sandstone, MN. If the activities and beautiful surroundings aren't enough, I'll tell you the meals are outstanding. Learn more and register.

The Audubon Center of the North Woods is a nonprofit residential environmental learning center, offering a great variety of environmental experiences and programs for people of all ages.

Start the School Year off Right with DWJ!

For nourishing meals that taste delicious and will keep your family healthy, subscribe to Dinner with Jennette. September's meals include end-of-summer fare such as "Greek Salad with Chicken, Tomatoes, Kalamata Olives and Garlic-Feta Dressing" and "Salmon with Thai Salsa" as well as fall-feeling foods like "Slow-Cooked Roast Beef with Cranberry Gravy" and "Pakistani Chicken Curry."

Dinner with Jennette's meals are "un-fussy," according to one happy subscriber, and don't take too much time to prepare. You're invited to subscribe now.

If you have learned something of value by reading this newsletter, I encourage you to share it! Use the forwarding button to send it along to others.

Thank you,
Jennette