Here are some family friendly products I’ve been using on myself and kids for years. It can be overwhelming to figure out which products are safe and actually work. So here are a few that are tried, tested and true!

Lily of the Desert Aloe Vera Gel:
The inner filling of the aloe-vera plant is known for its healing properties. Used as a topical treatment, it’s been commonly used to treat minor wounds, burns, and skin irritations. While the intention is not to burn on your vacay, if any sort of redness occurs, my go-to without a doubt is this all-natural Aloe-Vera Gel. This is the next best thing to using the actual plant itself. It is by far the BEST after-sun moisturizer that actually works. Toss those other lotions aside that don’t really have a high percentage of aloe and purchase the real thing instead.

Badger Sunscreen:
The big problem when it comes to purchasing sunscreen is that most commercial stores don’t make it easy for us. Unless you’re at a health food store, higher end pharmacy or grocery store, clean sunscreens are hard to find. Since my little ones were babies, I made a real effort to search for good products. Quality sunscreens are important because of how much you use them and how much they absorb into the skin. Look for a sunscreen without oxybenzone or octinoxate. What you need is a high level of the mineral zinc oxide and good UVA and UVB protection. Badger is the sunscreen that I’ve used for years. It’s non-toxic and made of clean ingredients.

Thursday Plantation Tee-Tree Oil:
This oil comes from the malaleuca plant and it has been in my cupboard for a long time for numerous reasons. It has been used more frequently since having had kids because it’s another safe and natural topical treatment. Any time they have a minor swelling I apply it to the area. Since it has antiseptic properties, I’ve also used it a lot to treat acne. Place some on a q-tip and dab the irritated spot. I love travelling with it because it’s the best topical treatment for mosquito bites that is safe to use on kids. It also helps to prevent head lice so put a few drops around your childs hairline and behind the ears.

Everyone Hand Sanitizer:
Hand sanitizer is product that has become so popular over the years to prevent germs and in some situations it’s totally necessary and in others it’s completely overused. However, when travelling with kids, as moms, we know we need to carry some on us at all times. The commercial hand sanitizers have alcohol in them and a lot of other smelly chemicals. They can strip your skins oils and leave them really dry. When there’s no soap or water around and your kids need to eat their favourite snack with their hands, I prefer to use an all-natural option that does the same job. This hand sanitizer spray doesn’t dry out the skin, and is safe for kids. I also LOVE the coconut-lemon scent. I highly recommend this product, especially if you use hand sanitizers frequently.

A perfect loaf for breakfast or snack that’s full of so much goodness! I love my bread in the mornings and I especially love anything with raisins or carrots. Top a slice with coconut oil, organic butter, a fresh cream-cheese or your favourite nut-butter. You can enjoy this all on its own. This is a dairy, egg and wheat-free loaf. Delete the walnuts if you’d like it to be nut-free. Enjoy;)

• 2 cups quick oats
• 1 tsp baking soda and 1 tsp baking powder
• 1 and a half ripe bananas
• 1 tsp cinnamon
• 1/3 cup melted coconut oil OR olive oil (both work well)
• 1/2 cup pure maple syrup
• 3/4 grated organic carrots and 1/2 cup raisins
• 1/2 cup chopped walnuts (optional) and 1/4 cup unsweetened coconut (optional)

Directions

1. blend oats until they become a flour texture
2. add bananas
3. add cinnamon/baking soda/baking powder/oil of choice and maple syrup and blend all well
4. with spatula stir in grated carrots/walnuts/raisins/coconut flakes
5. place mixture in a lined baking pan (I used a 9×5 in. pan)
6. bake @350f for 25-30min.

If you’re a chocolate lover like myself, then you should most definitely start making these! High in fibre, iron and protein from those black beans, and magnesium (the mineral that helps to calm your muscles) from the cacao, these are the kinds of treats you’ll want your kids to have more of! Even better, they are non-dairy, wheat-fee, egg-fee, nut-free and school safe. I prefer purchasing dried beans, soaking them overnight and boiling them the next day until soft. Cooking time all depends on your serving size. The overnight soaking not only reduces cooking time, but degases the beans for those that are sensitive. My kids really love these, and I hope yours will too;)

• two cups cooked or canned black beans
• 3 flax eggs (1 tbs to 3 tbs water) stir and let sit for 10 minutes or refrigerate
• 2 tbs melted coconut oil
• 4-5 tbs cacao powder (you can use unsweetened cocoa powder as well)
• 1/2 tsp pure vanilla extract
• 1 tsp baking powder and 1/2 tsp baking soda (i’ve sometimes just used the baking powder only)
• 1/3 or 1/2 cup pure maple syrup or liquid honey (depending on how sweet you want them)
• 1/2 cup vegan chocolate chips (I use a brand called Enjoy Life)

Directions

1. place all dry ingredients to your food processor
2. add all wet ingredients and blend ALL contents well
3. stir in chocolate chips with a spatula
4. pour mixture into a lined muffin size tray of preference (mini or medium size muffins)
5. bake at 350f for 15 minutes
6. let cool prior to serving

What we eat and how we eat has a lot to do with how we feel or what’s happening at that particular time in our lives. If we want to get real deep, we know that for some, behavioural habits stem from deep routed issues. For the sake of not getting too psycho-analytical, I’m keeping it simple and giving you an easy guide that most of us could apply to our lifestyle. Food should only be consumed to nourish oneself, but in a fast paced, high stress society, some not-so-healthy behavioral habits unfortunately take over.

Here are 4 simple tips to consider:

Pace of Eating
While eating is a natural human instinct, it’s important to recognize your habits. Your meals should be eaten with calm and enjoyment. Make sure you’re chewing your food properly so that indigestion can be avoided. Eating really quickly or under stress often encourages over-eating and results in dissatisfaction.

Meal Frequency
Frequency of meals is the key to healthy eating beahviour. It’s important to eat every three to four hours in order to avoid choosing the wrong foods. By doing so, you will keep your blood-sugar stable. When blood-sugar dips too low, mood changes and other physical warning signs occur telling us that the body is struggling for energy. A lot of people who are on-the-go are often culprits of bad eating behaviours and quick fixes like sugary, processed or fast-food. Planning ahead with healthy meals and snacks can make those situations easily avoidable. Keep a snack in your purse, desk or even car so that it’s always accessible when you need it most.

Binge-eating be Gone
We are all aware that binging on comfort foods when emotions are high only results in feelings of guilt afterwards. If you’re feeling guilty after consuming a meal or copious amounts of snacks, you have most likely chosen the wrong foods or over-eaten. Writing down what you were feeling during that time will help you to understand why you are doing it. Many people hide these behaviours and indulge most often when they are alone. Choosing to engage in an activity instead of using food for self-medicating is a better option.

Mindless Eating
This is a pretty common one. Mindless eating while studying or watching television can be easily fixed. Either choose healthier options by crunching on the right stuff or eat filling meals before hand and avoid snacking altogether. It’s important to be conscious of the food in front of you and enjoy every bite. Sitting at a table and enjoying the moment can help you to be better aware.

To put it simply, food is a good thing. It nourishes you and like a car, it’s the fuel to your body that keeps it moving. Eating in a balanced, healthy way without guilt is the best way to eat. As long as you are aware of your behaviours and keep them in check, you will be able to enjoy all foods including those indulgences. I truly believe that our eating behaviours are directly linked to how we feel about ourselves and nourishing your body appropriately will only make you feel good. Celebrate, and enjoy the behavior of eating.

The raw, vegan, no-bake baking thing is a no brainer. It’s fast, easy and you really can’t mess it up because theres no real baking happening here;) I’m personally obsessed with anything that remotely tastes like cookie-dough, so heres my healthier version. Yay!

• two cups quick oats
• 1 cup natural cashews
• 6 tbs pure maple syrup
• 1/2 tsp pure vanilla extract and pinch of sea salt (optional)
• vegan mini chocolate chips

Directions

1. add all ingredients to your blender or food processor
2. blend until dough begins to form into a ball
3. form dough into bite size balls
4. push as many chocolate chips as you wish into each ball

Sometimes great things come from leftovers. I happened to make far too much quinoa, so the following day I created a different dish from it. If you’ve done your research, you know this half-veggie/half-grain is a complete protein and so it really is worth adding to your diet. Sweet potatoes are super high in antioxidant vitamin A, and have a pretty dense and sticky texture when mashed up. I tried to make these without using any binders like eggs. These are completely allergy-free, plant-based cakes that are great over a salad and also make a yummy vegan burger patty.

• 2 cups cooked organic quinoa
• 2 cups cooked mashed organic sweet potatoes
• 1/2 cup chopped organic red onions
• 2 cups chopped fresh or frozen organic kale
• 1 tsp turmeric, olive oil, salt and pepper

Directions

1. in pan, drizzle olive oil, add turmeric, salt/pepper (to taste) and sauté red onions until golden
2. in a large bowl, fold the cooked quinoa into the mashed sweet-potatoes and add the sautéed onions
3. once evenly mixed form into cakes/patties
4. bake at 350f for 15min. for extra crispness broil for 10min. flipping once
   

If you’re looking for a simple spread to make or bring to your next Holiday party, here’s a nutritious one. Chia seeds are a popular superfood because they are loaded with calcium, protein, omega-3, fiber and antioxidants. Chia seeds (like flax) are commonly used in plant-based recipes as a binder in replacement of eggs. The seeds can also be used as a thickener for jams as they form a gel-like texture when combined with liquid. I love this Holiday spread over bread or crackers with organic cream cheese or soft goat cheese. You can even add it overtop a warm goat brie or in a sandwich. Whichever way you enjoy it, the perfect balance of sweet and tart flavour compliements just about anything.

• black or white chia-seeds (water)
• frozen cranberries
• cinnamon
• maple syrup
• almonds

Directions

1. rinse 1 cup and a half of frozen cranberries under cold water and place in an oven-safe deep ceramic dish
2. add 2 tbs chia-seeds along with 3 tbs water and 4 tbs pure maple syrup
3. add 1/2 tsp or more (or less) of cinnamon and stir all contents very well
4. top with natural almonds and bake at 400f for 12 minutes (cover and refrigerate overnight or let sit 10-20 min before serving) best stored in a glass jar for further use
   

I’m the first to admit that I can become physically affected by stressful situations. Tensing in my jaw, neck and shoulders is usually my red flag that stress has taken over. Whether we like it or not, stress affects each and every one of us at some point in our lives. It’s pretty crazy that this is yet another thing we have to manage in our busy schedules. Unfortunately, stress is something that can manifest itself in various ways. Whether it affects you physically or mentally, it’s without a doubt unhealthy.

Biologically, stress begins in your adrenal glands, which are actually located in the lower back area, sitting on top of your kidneys. When you are under stress, you increase the production of two hormones called adrenaline and cortisol. When these two hormones stay active for too long, stress becomes chronic and that’s when your health becomes severely affected. Physical symptoms of stress can include: rapid heart rate, headaches, uneasy stomach, muscle tension, difficulty sleeping or lack of energy. It’s a good idea to take note of when and how often these symptoms are occurring.

Stress can be caused by so many factors. Overwhelming yourself with more than you can handle is probably the most common. Work or school, family issues or a negative environment are all factors, and the list can certainly go on! The question is, how can we possibly deal with it all? I’ve been lucky to have always had physical activity to lean on when stress became overwhelming. As we all know, a good sweat releases more than just water! The fact is, we need more than a workout. Life will always be filled with bumps on the road that we may not have any control over. The only thing we can control is our reactions. Various challenges or unfortunate events should force you to take a step back and put your stress levels in perspective. You can minimize your stress by detaching yourself from things that create negativity in your life. You can switch your schedule to a more balanced one. You can do a lot of things that can release stress. But first and foremost, it’s important to recognize when you are under stress in order to control it.

Stress and anxiety often go hand in hand. A lot of the time our immune system sends us obvious signals that we are under stress by becoming more susceptible to illness. If you keep getting sick, it’s an obvious sign your body is run-down and trying to tell you to take it easy. If you’re feeling tense, having trouble sleeping, suffering from migraines or heart-palpitations, these can all be clear signs related to stress. Not getting enough sleep or not feeding your body the proper nutrients also contributes greatly to how you handle and are affected by stress.

Nutritionally, it’s important to focus on stress-busting foods. Stick to healthy fats and proteins like avocados, olive oil, whole eggs, organic turkey or chicken and full-fat organic yogurts or cottage-cheese. It’s especially important to keep your blood-sugar stable so that those hormones, adrenaline and cortisol, stay at bay. That sudden urge to eat everything in sight is also stressful on the body and internal organs. It can completely be avoided with healthy, consistent eating.

Many people like myself look to exercise as a helpful tool in relieving stress. While this is an incredible stress release, learning how to breathe properly through exercises like mediation is essential to muting the mind and dealing with stress. It’s much harder than it sounds and one of my biggest challenges, but it’s definitely the missing link in our fast paced lives. If meditating seems too far out for you, even a few quiet moments at the end of the day in a quiet space with some deep inhales and exhales would certainly help. A bath with calming essential oils such as lavender or diffusers are a great way to end your week. Drinking teas like chamomile or adding a supplement of magnesium powder to your tea are all little ways that can help calm you down.

Creating a sense of balance by learning to make the time to take care of your whole self (mind, body and soul) is a great way to implement positive change. Focus on creating a lifestyle and environment that is healthy, active and balanced for YOU. Make small changes, and eliminate unnecessary stressors in your life that you can control. Remember to inhale and exhale, and focus on the good around you.

Polenta (otherwise known as cornmeal) is really easy to make. It’s a good gluten-free option for those that suffer from celiac disease. Quick polenta boils pretty fast. Once cooked, you can also control the consistency of the cornmeal by how much and how long you continuously stir. I usually make a big batch of polenta, and if I have some leftover, I make these no-brainer muffins. Once your cornmeal is cooked and it’s sticky enough not to fall off your spoon, it’s ready. These not too sweet muffins are great for breakfast, snack or dessert. They keep pretty moist, however, they are also delicious served warm with a nut-butter, coconut oil or organic butter spread.

• 2 cups cooked cornmeal
• 1/4 cup organic plain or vanilla rice milk
• 1/4 cup pure maple syrup
• 1 tsp cinnamon
• 1/3-1/2 cup raisins

Directions

1. mix all above ingredients well in a bowl
2. fill mixture in a lined muffin tray
3. bake at 350f for 20min and let cool before eating
4. makes approx. 12 medium size muffins
   

Another easy no-bake bite bursting with the sweet and spicy flavours of ginger and molasses. Thick, syrupy Molasses is the by-product from the sugar-cane plant when it is processed for sugar refining. It has a sweet, but slightly bitter taste, holds a lot of nutrients and is especially high in iron. Organic black-strap molasses is the best grade of molasses to purchase for nutritional benefits. Here are just five ingredients needed to make these rich tasting Holiday treats!

• 2 cups quick organic rolled oats
• 4 tbs organic black-strap molasses
• 2-3 generous tbs pure coconut oil
• 1/2 tsp cinnamon or more if desired
• 6 pieces of dried candied ginger

Directions

1. Blend all above ingredients in your food processor or blender (except dried ginger)
2. chop candied dried ginger and stir into mixture
3. form into balls
4. makes approx. 14 bites