Making ‘back to school’ a Simple Transition

back to school Spring Integrative Health Emily Potter

3 Tips to make ‘back to school’ a Simple Transition

By Emily Potter

It’s that time of year again! The sound of zipping backpacks, a sack lunch thrown together at the last minute and a kiss out the door while scrambling to the bus. Sound familiar to anyone else? Here are my favorite go-to ideas and tips when it comes to creating a calm and enjoyable transition for yourself and the kiddos as they head back to school!

1) Create a fun and relaxing Breakfast Experience

This means waking up a few extra minutes earlier to be prepared for when your kids roll into the kitchen. I love the tradition of lighting a candle for breakfast just as a gentle reminder to sit down (even it its for 3 minutes) and enjoy some family time together.

Be sure your kiddos prioritize eating a healthy breakfast (which means you are modeling the same thing.) My favorite non-cereal quick and easy breakfast ideas are:

  1. Avocado toast. We use ‘On the Rise‘ sourdough bread, or you can use any bread of your choice. We top with hemp seeds or let the kids choose a fun and different topping.
  2. Smoothie. Quick and easy. Click here for lots of smoothie ideas
  3. Oats. Overnight oats are popular as you can make them the night before and it makes for a very easy morning. However, you can also thrown some oats on the stove top for 5 minutes and have a delicious meal. I create a topping bar including collagen, coconut flakes, hemp seeds, nuts, raisins etc so they can decorate their bowls and make them delicious!

2) Lunch Time

Pack the lunch the night before. This takes discipline to get into the habit of doing, however I strongly doing this right along side dinner clean up. The kitchen is already a mess with lots of food out on the counters so it’s simple to add in this step. I find it much easier before bed than trying to scramble something along side my morning cup of coffee.

When it comes to lunches made at home here is my formula for a gluten-free/dairy free lunch. (While my kids aren’t sensitive to these foods, I try to limit them in our home because they tend to get more of these foods out of the home.)

A) Protein. My go-to favorites include roasted chicken, deli turkey, salami, a grass fed hamburger patty.

B) Veggies. Kids love crunchy anything so I usually will add in some carrots, broccoli, celery, cucumber or bell peppers. By adding in a fun dip like hummus or ranch it will make those veggies much more enticing.

C) Chips. There are so many healthy chip options so get creative! Our current favorites are cassava chips, simple mills crackers, rice crackers, apple chips or organic corn tortilla chips.

D) Sweet. My kids love apples so that tends to be a staple (sometimes with peanut butter) but other good sweet options are a fruit leather, ½ of a healthy protein bar ( I like Perfects Foods Bars or G2G bars.) Once a week they can choose a special treat like Annie’s bunnies or gummies so they feel like they are eating like the other kiddos.

E) Drink. WATER is a great option always. Kids don’t need any more sugar in their diets, especially when it comes to drinks. So skip the fancy Gatorade or sports drinks and stick to water. If you child is feeling left out you can make an electrolyte drink at home that tastes amazing with a noon tablet, or I will offer my kiddos homemade kombucha a few days each week to spice things up.

*If your kids are requesting hot lunch or in high school and wanting to eat out, try encouraging them to make their own lunch at least once a week. This gets them into the habit of making food for themselves which is an ESSENTIAL part of growing up. These skills are just as important to math and science for their life past high school!

3) After school snacks

This is one of my favorite childhood memories! Although usually an after school snack meant a microwaved s’more or cookies. I try to keep the fun but also keep the snacks healthy. My go-to is a huge plate of chopped veggies with a few different dip options. Ranch, hummus or my homemade almond hummus are fan favorites. You can also chop of some fruits to add to the veggie plate. When in doubt thing REAL WHOLE foods. Less packages, and more of the real stuff. And don’t be afraid to ask your kids to help you chop and make the snack.

Reducing School Stress: Staying Peaceful and Steady with Back-to-School

back-to-school Adrenal Fatigue health

By Dr. Alisun Bonville

School Stress

Hey, busy moms and dads out there! I’m here to help you deal with the school stress that often comes along with this time of year. It is back-to-school time (already)! Summer was too short, but hopefully, you got some adventures and some time to relax before the school stress kicked in! September marks a time to get organized and establish routines, not only for the kids but for the whole family. Transitioning from summer-fun to autumn schedules can be stressful!  Often we are busy setting new routines, buying school supplies and fall clothing, and trying to get back-on-track with health. I’m here to help you deal with the school stress that often comes along with this time of year!

Keeping the Peace

Many people can feel stressed, fatigued, and anxious about starting new schedules and commitments. Here are some ways to keep the peace during this transition time and make sure your fall goals do not lead to winter burn-out!

  • Set realistic schedules and expectations. YOU ARE NOT A SUPERHERO (well at least most of us aren’t). You do not have to say ‘yes’ to everything and everyone. Set boundaries and limits with the kids. Realize that everyone, including kids, needs at least 20% of their day (that is 2.4 hours) of downtime.  This means quiet reflection, resting, reading, quite family or community time. This does not include video games or action-packed screen time!
  • Breathing! It sounds simple but most of us are panting (shallow breathing) throughout our days. Remember to do BIG belly breaths when stressed. A great adrenal fatigue and stress support breath you can do when feeling stretched mentally or emotionally is the four-cornered-breath (see below)
  • Drink water. Seriously people! Again it sounds easy but I dare you to drink 90 oz per day and see how this makes you feel better!
  • Try some adrenal support: ask your favorite Naturopathic doc about herbs that can really help prevent adrenal fatigue and stress-related burnout.

Good luck with the fall-transition.

Four-corner breathing

  1. Find an object nearby that has four corners – a window, hanging art, etc.
  2. Focus your gaze on the upper right-hand corner of the object and inhale a deep belly breath for a count of four. Fill your lungs!
  3. Move your attention to the lower right-hand corner and hold your breath for a count of four.
  4. Move your focus to the lower left-hand corner and exhale for a count of four.
  5. Lastly, shift your gaze to the upper left-hand corner, hold the exhale for a count of four.
  6.   I​n​hale count of four, hold count of four, exhale count of four, hold exhale for a count of four. Repeat at least three times!
  7. Thank yourself for taking a moment to relax!

Helping Your Child Heal

Helping Your Child Heal

By Josh Overcash

All children deserve to thrive. When it comes to our young children we will do anything for them when they need it. There are many options out there for treating pediatric health conditions. One route to take in helping your child heal is working through Accunect and Craniosacral Fascial therapy. These treatments have been profound in helping children get through some really hard childhood conditions. Conditions such as: major sleep issues, complex viruses & bacterias (RSV, pertussis, croup, chronic ear infections, etc…) lots of child digestion issues or baby reflux/colic, torticollis, nursing issues, mental/physical delays and so much more. 

Accunect

Accunect supports a balanced state of being on all levels (physically, mentally, and emotionally) increasing the functional intelligence at a cellular level. While the cranial work frees up any restriction that keeps the body stuck, to support increasing the function within the nervous system, organs and endocrine system. Which supports movement at a cellular level and helps the brain breathe again. Through these therapies every cell of the body is in the highest state of healing mode, the body gets over the condition and stays in the high healing place. That is where the growth really happens. From a deep place of optimal health. Kids just bounce out of the state of imbalance easily. They are then able to thrive and grow up from a balanced state of being!

Starting Healing Early

Imagine a 9 month old baby that isn’t sleeping deep/long that also gets scared easily around people and sensitive digestion. All of this often gets sorted out in a handful of sessions. With a little creativity you can visualize what that might be like for that person if those common childhood conditions continues as they grow into adulthood. Allergies, IBS, anxiety, migraines, chronic fatigue, possibly autoimmune, who knows? That is hypothetical because we don’t usually track children that way. So let’s just support them the best way possible and as quickly as possible.

Supporting Primary Caregiver

Another common aspect that is necessary to support is the primary caregiver (usually the parents). In a household everyone feeds off of everyone els’s energy. Therefore a parent that is stressed out will stress out a child. The ancient Chinese saying, “If the baby is hungry, feed the mother” has many aspects of truth. When a parent radiates out, ‘I’ve got you, I am here for you and I still love you’ that one of the most important factors. Brene Brown says it best, “Children are not perfect, they are wired to struggle. It is our job to show that they are still worth it and loved.” No one can do that all the time if they are depleted and stressed out. To recognize that children are supposed to struggle in order to grow is a big eye opener for many people and supports a positive shift in their perspective.

Helping Your Child Heal

Helping Your Child Heal

All in all assess where life is for you and your family and what the stressors are in your world. Work on overcoming those stress factors and if they are stuck, that’s where the work of Accunect and Craniosacral Fascial Therapy can help out tremendously. If there are specific conditions your baby is dealing with such as: sleep issues, digestive problems, IBS, or any of the issues mentioned above please give me a call I would be happy to help your baby heal. The sooner it gets resolved, the easier it is to resolve and the least amount of stress for everyone.

If you would like to speak with Josh Overcash please call 406-586-2626 for a Free Phone Consult or Click Here to visit his provider profile.

Helping Your Child Heal

The Whole Life Cleanse: A Family Approach to Detox

By: Dr. Alisun Bonville

Autumn is in the air and my family is  “falling” into our cold-weather routine. I like the consistency of getting up at the same time each morning and getting the kids ready for their daily activities, making lunches, attending athletic events, and making homemade dinners. My husband and I fall into our routine of pick-ups and drop-offs, and we get a little more time as a couple with the kids in school, which is nice. But what I don’t like about the “back-to-school” season is the onset of colds, junk-food school snacks, rushed dinners, and my uncanny knack for over-extending myself.

Join me on the Whole Life Cleanse, a journey through each area of life and how to get rid of what is not needed and enjoying the items that nourish us.

Cleansing is not just about physical detox, but about feeling healthy in all areas of life–at work, with friends and family, with the products in your home, with diet, and with your personal routine.

Start by shopping smart.  As you restock your pantry and shelves with school year snacks and other food fuel, make healthy choices; organic, whole food ingredients and BPA-free containers for storing leftovers and lunches-to-go.  We also shop smart when restocking cleaning supplies such as dish soap, detergents, tampons and paper towels.  We chose soaps and detergents that are free of artificial scents and dyes so we aren’t picking up unnecessary toxins from our dishes and through our skin.  Unbleached, organic cotton tampons are a gentler choice and lower the female body-burden of potential toxins for the gals in your household.  Using recycled paper goods like paper towels, tissues, and toilet paper is one way to support the environment, which in turn supports the joy we derive from our beautiful natural world.

Once the larders and shelves are stocked, we make a mindful effort to find time to slow down each day.  Busy, active kids and working parents can make this a real challenge.  My husband and I find time to meditate together just after we put the kids to bed.  This routine helps us unwind and touch base with our home world each evening.  As for kids, reading a bed time story, or taking a moment before meals to say Grace or hold hands in silence can be just the right amount of slow-down that busy kids need.

Cleansing doesn’t have to be all about food, exercise, and a strict regimen.  Feel free to start slow!  Pick one or two of these things to focus on each week or month, sometimes that really is the only way these things can happen.  Oh, and lastly, please don’t forget to get outside and enjoy our beautiful Bozeman fall before winter hits!

 

~Dr. B

 

Read more from this series:

The Whole Life Cleanse: The Dirty Truth about Poisons Hiding in Your Laundry Room

The Whole Life Cleanse: What is Up with Plastics?

The Whole Life Cleanse: The Family Approach to Detoxification and Balance

A Glowing Testimonial from a Spring Integrative Health Patient

We had a patient write us a letter that was so good, we had to share it!

I can’t give enough praise to the team at Spring Integrative Health. I was lucky enough to be introduced to Dr. Bonville through another staff member. I had a prior unpleasant experience with a naturopathic physician and I was hesitant to encounter another. I had run out of options with every doctor pointing at the other when I thought I’d try again because I had nothing to lose.

During my first appointment Dr. Bonville listened to my health history and ordered a set of tests. My results were the intolerance of several types of food. She instructed me that my body would be going through a “detox” upon omitting these foods from my diet and if I had any questions she would be readily available to assist me. I took her up on that and emailed her several times a day with questions regarding what I was experiencing or if certain foods were ok. Not ONCE did I feel like a burden. Not ONCE was I made to feel like my questions were silly even though I had already asked. And not ONCE was I ignored. My body through scary and alarming processes for a few weeks. Dr. Bonville was able to help guide me through with support and information, and still continues to guide me as I progress forward in health.

Dr. Bonville changed my life in one office visit where countless other physicians failed over the span of 18 years. I am finally able to pursue a life of health instead of the continual struggle of roadblocks I had been running into.

I can only tell you the staff here are committed to their patients. Besides the resources they have on hand, and the resources they will guide you to, they are starting up a support group for those of us who have food intolerances. I do not know of any other practitioners that would go to these lengths to see that we are being taken care of. If you’re tired of not having answers or a lack of direction, Spring Integrative Health may be your answer.

We feel very lucky that we were able to make such a significant difference in this patient’s life.

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