If you love the idea of celebrating holidays with food, Halloween is a great time to practice your creative skills! With the latest trend of charcuterie boards, you can use this concept for a CharBOOterie board with cheeses, meats, dried fruits, nuts, olives, and chocolates. If you are looking to get festive with your dinner menu, try incorporating some fall foods and flavors such as pumpkin, apples, or winter squash into your menu. Experimenting with fall herbs and spices such as cinnamon, cumin, or ginger is another way to embrace the season. You can enjoy a healthy balanced meal and add some fun snacks and appetizers as well. You may enjoy finding some new traditions this season such as Halloween-themed recipes you can make with the whole family. Check out the link for some mini mummy pizzas, bat energy bites, or spiderweb guacamole! 

A healthy attention span and ability to focus may be characterized by higher levels of productivity, good listening skills, and a strong orientation to detail. Lacking attention and focus, however, may look more like forgetfulness, difficulty retaining information as it’s being heard/read, or difficulty prioritizing/completing tasks. Since our abilities to pay attention and direct our focus can be influenced by biological, environmental, emotional factors, and beyond, there are many things we can do to improve them.

Kids need energy and brain power to get through the day. Research has shown that kids who eat breakfast are more like to have better concentration, creativity, and school attendance than those who do not. After skipping breakfast or eating a breakfast that contains as much sugar as a dessert, it’s no wonder some kids feel sluggish or tired and have a hard time focusing. Once at school, students also need to navigate lunch and snacks to stay fueled for the school day.

Following are some nutritional tips to help your child do their best in school:

The barriers between adequate healthcare, resources, community support and our LGBTQIA+ community members remain present and detrimental in 2024. Hope and Healing recognizes the negative and sometimes fatal consequences that these barriers are making on the health and well being of LGBTQIA+ individuals, specifically among younger generations…

As the warmer weather moves in, many are looking forward to summer celebrations. This may include graduation parties, weddings, BBQs, and other social events such as grilling out with friends. Sunny days often seem like a mini vacation and it’s a wonderful time to catch up with friends and family. Often times as our schedules relax a bit so do our nutrition habits. This is no surprise since we all know traditional summer fare often includes hot dogs and burgers, mayonnaise laden dishes, alcoholic or sugary drinks, and ice cream…

“As adults, it’s common to downplay, dismiss, or invalidate the many obstacles faced by children and teenagers. Despite our best intentions, it’s been a while since we’ve worn their shoes, and witnessed the world from a young person’s point of view. Sometimes, adults may minimize the issues our children are facing because our “adult” perspective can make our “adult” problems seem so much greater by comparison. It’s important to remember, however…”

Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer…

According to the National Council on Mental Wellbeing, 70% of adults in the U.S. have experienced some type of traumatic event at least once in their lives. I’d offer that since COVID, that is likely 100% of us. I mean, “surviving a natural disaster” is a criterion for trauma, and certainly a global pandemic fits the bill. Of those 70-100% of the population, about 6% of those individuals will develop Post Traumatic Stress Disorder. The Institutes of Health reports that 80% of first responders experience traumatic events on the job. I’m not sure how that number isn’t 100% given the nature of the job, but I’ll go with the research for now. Furthermore, the Substance Abuse and Mental Health Services Administration reports that roughly 1 in 3 first responders develop PTSD.

Recent studies have shown that our diet influences our sleeping habits more than we previously thought. We definitely need to consider this since sleep may account for approximately one third of our day, and plays a role in our health and well-being. Research has shown correlations between poor sleep and hypertension, obesity, diabetes, dyslipidemia, and other chronic conditions. While we know sleep hygiene and technology play a role, we need to consider the role of the modern diet in the rise in sleep disorders. We could say that what you eat effects your sleep AND that sleep impacts what you eat, making this a complicated relationship…

Regaining control over the hour before bedtime can be a major first step in getting more  sleep and falling asleep faster. Even very simple routines can cue our bodies to know that it’s time to start shutting down for sleep. This could look as basic as lowering the lights at the same time each day, powering down or silencing devices, brushing your teeth, and getting into bed…

Young kids can learn a lot about food through family meals by watching their parents and learning to eat what they eat. Family meals will usually include more vegetables and fruits than fast food and meals at restaurants. Meal planning may result in meals being more balanced leading to less mindless snacking. Picky eaters may be more likely to try new foods at mealtime when eating with others. Involving others in choosing and preparing meals may increase the chance they will try new foods.

One of the most prevalent challenges in intimate relationships is the presence of poor communication skills. This may manifest as ineffective listening, frequent misunderstandings, or a lack of clarity in expressing thoughts and emotions. When partners struggle to communicate effectively, it can lead to frustration, resentment, and a breakdown in their emotional connection. Couples can benefit from developing active listening skills, practicing empathy, and using "I" statements to express feelings and needs…

If you are someone who notices changes in your mood during the winter months, you are not alone. When daylight commands far too little of our 24-hour day, many people experience the “winter blues,” which can make you feel sluggish in the dimly lit, gloomy weather. According to some experts, women are four times more likely to experience it than men. Some of the symptoms that may accompany the winter blues include carbohydrate cravings, overeating, and weight gain; however, some diet and lifestyle changes can help to manage these symptoms, increase your energy, and even boost your mood…

While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.

Overeating and gaining a little weight is common during this time, but you can enter this time with a positive mindset and strategies to take care of yourself. Managing one’s intake and blood sugar through non-holidays times is difficult enough; consider using this time to recommit to a health-oriented mindset. Some may even use it to launch into new behaviors and patterns ahead of the new year.