Category Archives: Recipes

Lavender Cloud Dough

Winneconne, WI - 19 February 2015: Bottle of Young Living Lavender essential oil supplement.

What is lavender cloud dough?

A sensory activity to reduce anxiety and stress in children.  It is therapeutic and super simple to make and store.

What does the research tell us?

Lavender is used to treat neurological disorders such as stress, anxiety, and depression.  Research has shown that lavender aromatherapy decreased depression by 32.7% in individuals suffering from PTSD (Uehleke et al. 2012).   Another study found that lavender essential oil reduced anxiety, sleep disturbance and depression when taken as a supplement (Kasper, 2013).

How do I make it?

8 cups plain flour (all purpose)

1 cup vegetable/ olive or baby oil (avoid baby oil if your child likes to taste things)

2 tablespoons purple powder paint

5 drops lavender essential oil from Young Living

Encourage your child to mix the ingredients with their hands. Once it has a wet sand consistency the dough is ready to be molded.  Let the fun begin!

References

Kasper S. (2013) An orally administered lavandula oil preparation (Silexan) for anxiety disorder and related conditions: an evidence based review. Int J Psychiatry Clin Pract; 17 Suppl 1:15-22.

Uehleke, B., et al. (2012) Phase II trial on the effects of Silexan in patients with neurasthenia, post-traumatic stress disorder or somatization disorder. Phytomedicine; 19(8-9):665-71.

 

Seed Your Soul – Chicken Quinoa Soup

Quinoa Grain

Chicken and quinoa are a dynamic duo especially in the fall when it’s getting chilly. If you are looking for a low fat protein then the bird is the word. Chicken is high in amino acids, which rebuild broken-down muscle tissue. Chicken is also packed with vitamins and minerals.

Quinoa has high nutritive value. It provides anti-inflammatory phytonutrients (plant substances that fight disease), zinc, and magnesium, which may improve muscle strength and soreness in athletes. Additionally, zinc and magnesium have been shown to improve depression in adults. Thus, this soup makes you happy, fights disease, and reduces muscle soreness – amazing!

INGREDIENTS

2 Teaspoons Olive Oil

1 Diced Onion

2 Sliced Carrots

I pound Chicken

1 Cup Sliced Mushrooms

2 Slice Celery Stalks

2 Minced Garlic Cloves

4 Cups Chicken Broth

1 Cup Water

¾ Cup Quinoa

Dash of Thyme

Hot Sauce

COOK THIS: Organic chicken breast in a crock pot or in the oven on 300 for 2 hours.

SIMMER THIS: Heat 2 teaspoons olive oil in a pot; cook onion, mushrooms, and 2 sliced carrots for 6 minutes. Add 1 pound thinly sliced cooked chicken breasts, 2 sliced celery stalks, and 2 minced garlic cloves; cook 5 minutes. Add 4 cups chicken broth, 3/4 cup quinoa, thyme, and salt and pepper. Boil, reduce heat, and simmer about 15 minutes, till quinoa is tender. Top with parsley and a dash of hot sauce.

This soup is delicious, healthy and easy. Yes, food can actually be all three!   Enjoy.

 

 

 

 

Try this for Breakfast to Boost Mental Health!

Spinach smoothie

Super Quick and Tasty Smoothie

Getting children to eat a healthy breakfast can be challenging. This green chocolate smoothie is loaded with nutrients and best of all it’s quite tasty!

Spinach is considered to be a super food, which means it is loaded with vitamins and trace minerals.   Research has shown children with ADHD and autism have deficient iron, magnesium, and zinc. Iron and magnesium are important for mood and sleep regulation. Good news is spinach is a great source of both iron and magnesium!

Apples are full of antioxidants, including vitamin C and B-complex vitamins. Vitamin C helps block damage from free radicals (damaged, problematic cells) and enhances the immune system. B-complex vitamins help keep us calm and are good for the nervous system.

Bananas are high in potassium and contain tryptophan. Tryptophan, an amino acid, improves mood and memory. Additionally, the London Imperial College found that children who ate a banana a day had a 34% less chance of developing asthma. Wow, improved mood, memory, and ability to breathe all by eating a banana!

Start your child’s day off right by giving them a green smoothie. Remember to buy organic to avoid pesticides. If an apple a day keeps the doctor away, think of what an apple, spinach, and a banana can do!

INGREDIENTS

2 bananas, cut up and peeled

1 apple, cubed and cored

1 tablespoon flax seed

1/3 cup coconut water

2 tablespoons cacao powder

½ bunch spinach, rinsed and stems removed. If you have a Vitamix blender include the stems for extra health benefit.

DIRECTIONS

  1. Add bananas and apples to the blender first.
  2. Next add spinach and flax seed, pushing it into the bananas and apples.
  3. Finally, add coconut water, cacao powder and a few ice cubes, blend.
  4. Optional. Drinking a thick smoothie is good for oral motor sensory input. To thicken do not add coconut water. Drink through a straw to maximize sensory input.

Reference:

Okoko, B., Burney, P., Newson, R., Potts, J., and Shaheen, O. (2007) Childhood asthma and fruit consumption. European Respiratory Journal, 29 (6), 1161-1168.

Mindful Child Wellness, LLC 2014, All rights reserved. No parts of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means: electronic, photocopying, recording, or otherwise without the prior written permission of the copyright owner.

Teaching fun, therapeutic, aerial yoga and mindfulness to children