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Back to School

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As your children get back into their school routine, you want to make sure that you provide them with the nutrients that provide energy for extended periods of time, provide vitamins and minerals so they stay healthy and strong, and sustenance for growing bodies.

When it comes time to fill your child’s lunchbox or snack bag, think about providing the following:

  • Whole grains, which are complex carbohydrates, provide energy over sustained periods of time because they help maintain steady blood sugar levels. They are also loaded with fiber, B vitamins and zinc. Some good whole grains options are:
    • Brown Rice
    • Oats
    • Quinoa
    • Whole Wheat Pasta
  • Fruits and vegetables are both complex and simple carbohydrates and are also loaded with vitamins and minerals that help build a strong immune system. Choose fruits and vegetables that are very colorful, because these are loaded with plant nutrients that nourish the body.
  • Beans and legumes are good sources of protein and fiber. Nuts are also good sources of protein and healthy fats. Some good choices are:
    • Chickpeas, Aduki Beans, Black Beans
    • Lentils & Split Peas
    • Split Peas
    • Walnuts, Almonds, Cashews, Pecans

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Quote of the Month

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“Wisdom is not a product of schooling but of the lifelong attempt to acquire it.”

—Albert Einstein

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I am the mother of four daughters and a Certified Health Counselor, as well as a passionate advocate of organic and local food and a healthy lifestyle. I decided to become a health counselor to fulfill my passion of working with children and parents to improve their health and family life. Learn more about me at

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In this issue:


Easy Alphabet Soup

  • 2 Tbsp extra virgin olive oil
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1 cup carrot, diced
  • ½ cup celery, diced
  • 2 cups vegetable or chicken stock
  • 3 cups crushed tomatoes (fresh or in a glass jar)
  • 1 Tbsp basil
  • ½ tsp oregano, dried
  • 1 tsp salt
  • ½ tsp pepper
  • ½ cup vegetable alphabet pasta (whole wheat, preferably)
  1. Heat oil in a large pot. Saute onions and garlic until soft, 2 minutes. Add celery and carrots and sauté an additional 4–5 minutes.
  2. Add stock, tomatoes, basil, oregano, salt and pepper. Bring to a boil, lower heat to a simmer and cover. Let cook until all the vegetables are soft, 15–20 minutes.
  3. Puree mixture in a blender and return mixture to pot.
  4. Cook vegetable alphabet pasta according to package directions. Drain and add to tomato soup mixture.

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