With the cooler weather upon us, I find myself looking for soothing warm beverages, and since I’m not a coffee drinker, for me, this means enjoying a variety of herbal teas.

Herbal teas have been cherished for centuries for their various health benefits, soothing aromas, and delightful flavors. They are a natural and comforting way to promote well-being. Depending on your preference, they can be enjoyed hot or cold. In this blog, I share my 10 favourite herbal teas, in no particular order, as well as their main health boosting benefits, and finally, some important words of caution that you should be aware of.

#1 – Peppermint Tea

The main compounds in peppermint tea have antispasmodic effects. The term antispasmodic refers to a substance that relieves spasms of involuntary muscles, such as the ones that are found in our digestive tract. This is why peppermint tea is commonly used to calm digestive issues/irritations and to reduce bloating. Drinking a cup or two of peppermint tea, especially after meals, may help with digestion; however, for some people, peppermint tea may aggravate digestion, including causing heartburn. If you grow mint in your garden, here’s how you can reap its benefits, whether it’s fresh or dried.

#2 – Chamomile Tea

I have been drinking chamomile tea since I was a child. My parents are from Italy, and they always said that “camomilla guarisce migliaia”, which loosely translated means chamomile heals thousands of ailments. In our family, it was used to ‘calm everything down’, whether that was indigestion, nausea, PMS symptoms, or even anxiety and stress. We used it so much, my parents always had it growing in multiple areas of our flower and veggie gardens and would dry enough every fall to last us through to the next season. A couple of cups of chamomile in the evening is great for relaxation … unless drinking fluids in the evening makes you get up to urinate at night! One important caution regarding chamomile tea is that it should be avoided if you have ragweed allergies, which is something you may or may not know unless you’ve had a reaction to ragweed.

#3 – Ginger Tea

Ginger tea is one of my favourite teas to drink for no other reason than I love its taste and smell. Ginger tea has been used for thousands of years to calm nausea and indigestion. Ginger is also a great anti-inflammatory, immune system booster, and a general tonic for the female body. You can easily make ginger tea from fresh gingerroot. You’ll need about a one-inch piece of gingerroot that is about the thickness of your thumb per cup of water to make tea. Wash and/or peel it, slice it as thin as you can, put it in a pot with the water, bring to a boil, reduce to a gentle simmer for 5 to 10 minutes. The longer you simmer it, the stronger it will taste. Strain and serve. One common caution that I have often heard or read related to ginger tea is to avoid excessive consumption, especially when pregnant, as it may trigger contractions.

#4 – Turmeric Tea

Turmeric is best known for its powerful anti-inflammatory and anti-oxidant properties. It is most commonly used to support joint health and boost the immune system. Many sources claim that drinking 1 to 2 cups a day is all you need to reap this tea’s anti-inflammatory benefits. A word of caution regarding turmeric tea (and turmeric in general), is that for some individuals, it may cause stomach discomfort, so start slow if you’ve never tried it before.

#5 – Passionflower Tea

Passionflower tea is commonly associated with easing insomnia, improving sleep quality, and promoting relaxation. Some studies suggest that it works by increasing a substance called GABA in the brain. GABA is a naturally occurring substance that calms down the nervous system. For sleep support, it is recommended to sip on a cup of passionflower tea right before bed.

#6 – Echinacea Tea

Echinacea has long been used to enhance immune system function. It has been associated with reducing the risk of catching the common cold or flu as well as reducing their severity and duration. It is often recommended to drink 2 to 3 cups daily if you have a cold or flu; however, echinacea in any form, should not be consumed for extended periods as it may weaken the immune response. Many sources say that it is most effective to start taking echinacea as soon as cold/flu symptoms start, then continuing with it for 7 to 10 days.

#7 – Hibiscus Tea

Hibiscus tea is commonly linked to lowering blood pressure and is used as a common remedy for mild cases of high blood pressure in many countries. A cup or two a day is plenty.  If you have blood pressure issues, it is important to monitor your blood pressure should you start to drink hibiscus tea. It should be avoided if you have low blood pressure or are pregnant.

#8 – Dandelion Root Tea

Dandelions (flowers, leaves, and roots) were another common part of my childhood. Dandelion tea is commonly associated with supporting liver health, which in turn, supports detoxification. Dandelion root tea also acts as a natural diuretic. A diuretic is any substance that makes your body ‘lose’ water, usually by increasing urination. For this reason, a cup or two a day is plenty, and if you have any potassium, fluid, or blood imbalances, use caution with this tea.

#9 – Lemon Balm Tea

This is another one of my favourite teas. It smells amazing! It has been studied for its positive effects on virtually every health condition you can think of. It is most commonly associated with having a ‘calming’ effect. A common recommended dose is 2 to 3 cups per day. Note that lemon balm tea may cause drowsiness, so it should not be consumed before any activities that require alertness.

#10 – Rooibos Tea

Another one of my favourites, as it seems that no matter how long you steep it, it never tastes bitter. Rooibos’ claim to fame is that it is rich in antioxidants, as is green tea; however, it is naturally caffeine-free and has lower tannin levels than regular black or green tea. Tannins are natural compounds that interfere with the absorption of certain nutrients, including iron. Rooibos tea has been studied for its cardiovascular benefits and has been linked to potential cancer prevention. Many sources state that to reap this tea’s maximum benefits, 2 to 4 cups should be consumed daily. It is generally considered safe, but many sources suggest consulting a healthcare professional if pregnant or breastfeeding.

Do You Take Your Tea With One Lump or Two … of Plastic?

A 2019 study from McGill University found that certain tea bags release microplastic and nanoplastic particles into the water they are steeped in. That means that you may be consuming billions of these tiny plastic particles while sipping on your soothing cup of tea! The tea bags identified were mostly the fancy ‘silken’ pyramid-shaped tea bags, but there are other culprits. The researchers then looked at the effects these tiny plastic particles had on water fleas, and while the little creatures survived, they started to show some anatomical and behavioural abnormalities. Could these tiny plastic particles also affect us humans? I’ll error on the side of caution and avoid ‘plastic’ tea bags, for my own health, and for the health of the environment. Look for plastic-free tea bags (here’s a list of 25 … although I’m sure there’s more) or use loose tea leaves.

Last Drops …

There are numerous herbal teas that provide a great array of health benefits, and like everything else related to nutrition, variety and moderation is key. In terms of moderation, many sources state that 2 to 4 cups a day of most types of herbal tea is safe; however, it’s always best to consult with a healthcare professional, especially if you have any underlying medical conditions, are pregnant, or are routinely drinking considerable amounts of particular herbal teas. With the right choices and caution, herbal teas can become a delightful addition to your daily routine, promoting overall health and well-being.

Always follow the instructions on the package to maximize the benefits and flavour of your tea. For instance, the ideal water temperature, steeping time, whether you should cover your cup/mug when steeping, etc.

Enjoy!

Images from Pixabay

As parents and caregivers, we understand that nutrition is foundational to a child’s overall well-being and academic success. The choices we make when it comes to the foods and beverages we send to school with them can significantly impact their energy levels, concentration, and overall health. With the hustle and bustle of modern life, it’s easy to overlook the significance of packing healthy snacks and lunches for school. However, taking a little extra time to pack nutritious snacks and lunches can reap tremendous benefits for our children’s development. Let’s delve into the importance of this practice and explore 10 examples of healthy foods to pack in a child’s lunchbox.

The Importance of Healthy School Meals

1. Fueling Concentration: Nutrient-dense foods like fruits, vegetables, whole grains, and healthy proteins and fats provide a steady supply of energy that can enhance a child’s focus and concentration throughout the school day.
2. Supporting Growth: Children’s bodies are constantly growing and developing. Proper nutrition ensures they receive the essential vitamins, minerals, proteins, and fats needed for optimal growth and development.
3. Boosting Immunity: A well-balanced diet can strengthen a child’s immune system, helping them fight off illnesses and reducing absenteeism from school.
4. Maintaining Healthy Weight: Packing wholesome meals helps prevent the temptation of less nutritious options. This can contribute to maintaining a healthy weight, reducing the risk of childhood obesity.
5. Building Lifelong Habits: Introducing nutritious foods early in life can establish healthy eating habits that extend into adulthood, promoting long-term wellness.

10 Healthy Foods for the Lunchbox

1. Fresh Fruit: Apples are often the go-to fruit to include in lunch boxes; however, remember VARIETY when it comes to all things nutrition. Consider including berries (of all types!). They are delicious bite-sized nutritional powerhouses, loaded with vitamins, fiber, and antioxidants.
2. Vegetable Sticks: An article I read some time ago said that only 10% of children’s lunches include vegetables. This needs to change! Baby carrots/carrot sticks, celery sticks, cucumber slices, red/orange/yellow bell peppers slices, and cherry tomatoes are great options for crunchy, vitamin-packed snacks. Kids love to dip stuff, so include some hummus or other healthy dip.
3. Whole Grain Sandwiches: Opt for whole grain bread or wraps when making sandwiches. Note that ‘whole wheat’ is NOT whole grain. Always look for WHOLE GRAIN and make sure it is the FIRST ingredient on the list of any packaged bread or wrap you purchase. If you need to avoid gluten, look for grain products made with WHOLE GRAIN oats, buckwheat, quinoa, millet, and amaranth. There are lots of alternatives now, just rememeber that gluten-free doesn’t mean healthy. READ THE INGREDIENTS!
4. Yogurt: Yogurt can be a healthy addition to a lunch box; however, make sure you read the nutrition label and check the amount of sugar as a single-serving sized container of flavoured yogurt may contain anywhere from 6 to 7 tsps of sugar! This goes for yogurt tubes and yogurt drinks too. READ THE LABEL and note that 4 grams of sugar = 1 tsp of sugar. Opt for WHOLE fat, plain, organic yogurt and add your own fresh fruit and a drizzle of honey or maple syrup if you want a bit more sweetness.
5. Cheese: Cheese can be a good source of protein, fat, and calcium. The best options are WHOLE fat cheeses made with unpasteurized/raw milk, especially goat or sheep milk … grassfed is a bonus!
6. Hard-Boiled Eggs: Eggs are one of Mother Nature’s  most perfect foods! They are a little package of healthy protein, carbs, and fats. Hard boiled eggs are a satisfying snack that can be easily prepared in advance. Eggs from pastured/free-range hens are the best if you can find them.
7. Nuts* and Seeds: Almonds, walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds and so many other nuts and seeds are easy to pack and offer healthy fats, protein, and many essential nutrients. Opt for raw and unsalted varieties. Again, remember variety AND moderation!
8. Whole Grain Crackers: These provide a satisfying crunch and can be paired with healthy sources of protein and fats, such as cheese, nut & seed butters, or hummus. Once again, remember that whole wheat does not equal whole grain!
9. Homemade Trail Mix: Create a mix of raw nuts* and seeds, dried fruits (sulphite-free if possible!), and a few dark chocolate chips for a sweet treat with nutritional value.
10. Homemade Treats*: Check out the recipe section at www.perfectresonance.com for some healthy treats, including:
    • Flourless Oatmeal Cookies
    • Power-Packed Cookes
    • No-Bake Yummy Snack Bars
    • No-Bake Date/Nut/Coconut/Chocolate Balls

* make sure to check your school’s nut policy

Incorporating Healthy Choices into the Routine

Packing healthy snacks and lunches for school doesn’t have to be a daunting task. With a little planning and creativity, you can make nutritious meals that your child will love. Here are a few tips to consider:

1. Plan Ahead: Take some time to plan the week’s meals in advance to ensure you have all the necessary ingredients on hand.
2. Involve Your Child: Let your child help choose fruits, veggies, and snacks they enjoy. This involvement can increase their enthusiasm for healthier options.
3. Variety is Key: Rotate different foods to keep things interesting and to provide a wide range of nutrients.
4. Prep in Batches: Wash, chop, and portion out fruits and veggies ahead of time to make assembly quick and easy.
5. Stay Hydrated: Don’t forget to pack a reusable water bottle to keep your child hydrated throughout the day. Water is the best beverage to keep your child healthy and hydrated. 

Presentation Counts!

Fun & kid-friendly containers can help transform lunch-bag letdown into lunch-bag fun! My kids are all grown up now, but our favourite lunch gear was from a company called Bentology. Bentology products are designed to help you pack nutritious bento box style lunches for school (or work … or play!). The unique design of this durable line of products makes it easy to break free of the sandwich mentality, and as a bonus, the products are free of phthalates, BPA, PVC, or lead.

By packing healthy snacks and lunches for school, you are investing in your child’s well-being and future. These small efforts can yield significant benefits, fostering their growth, learning, and overall health. Remember, the choices you make today can have a lasting impact on their tomorrow.

Shortly after Valentine’s Day, I saw a segment on the news regarding a Consumer Report (U.S. based) that investigated the dangers of dark chocolate. The results revealed that many brands contain higher-than-safe levels of the heavy metals cadmium and/or lead.

Since I am a dark chocolate lover who eats some several times a week, I Googled the Consumer Report, which appears to have been released in December 2022. The report, entitled “Lead and Cadmium Could Be in Your Dark Chocolate”, stated that dangerous levels of heavy metals were found in many popular ‘healthy’ brands of dark chocolate bars including Lindt, Theo, and Trader Joe’s.

Consumer Reports tested 28 dark chocolate bars and found cadmium and lead in all of them and stated that for 23 of the bars tested “eating just an ounce a day would put an adult over a level that public health authorities and Consumer Reports experts say may be harmful for at least one of those heavy metals. Five of the bars were above those levels for both cadmium and lead.”

The report goes on to mention that while the greatest concern is for pregnant women and young children, people of any age are at risk as frequent exposure to lead in adults can damage the kidneys as well as cause problems with blood pressure, and compromise the immune, nervous, and reproductive systems. Pretty serious consequences linked to what has often been referred to as a healthy decadence!

My first reaction was to determine what an ounce of the brand of dark chocolate I normally have in my pantry looks like. The brand is Lindt Excellence 78% Cacao Smooth Dark. While this particular bar wasn’t included in the report, both the 70% and 85% Cacao Lindt bars were (and I often get those), with the 70% variety falling in the ‘High in Cadmium’ category, and the 85% variety falling into the ‘High in Lead’ category.

So … out comes my kitchen scale. The entire bar is 100 grams/3.5 ounces as stated on the package. My kitchen scale showed me that one square is about 1/3 of an ounce … and I usually have one or sometimes two squares at least several times a week.

Even though my one to two squares consumption is below the ‘eating just an ounce a day’ warning, I will keep two things top of mind:

#1 – Cut back on consumption.

I can happily make sure I don’t consumer more than one square a day of the Lindt 78% stash that I currently have on hand.

#2 – Look for safer options.

The ‘safer choices’ identified in the Consumer Reports brand are:

• Mast Organic Dark Chocolate (80% Cocoa)
• Taza Organic Deliciously Dark Chocolate (70% Cacao)
• Ghirardelli Intense Dark Chocolate (both the 86% and 72% Cacoa bars)
• Valrhona Abinao Dark Chocolate (85% Cacao)

Related to #2, when I buy chocolate from a small local supplier, I’ll ask them if they can comment on how their products measure up on the topic of heavy metals.

It Goes Beyond Dark Chocolate!

While this report focused on dark chocolate, the Canada Food Inspection Agency stated that “lead and cadmium are naturally occurring metals that enter the environment through both natural and industrial processes, ending up in the air, soil and bodies of water.” Some sources state that even healthy foods like carrots, sweet potatoes, and spinach contain heavy metals.

Of course … LOTS … and remember two words:

MODERATION AND VARIETY

Moderation and variety are important concepts to remember when it comes to eating food – including dark chocolate!

 Other good news is that studies show that there are many foods and nutrients that can offer protection against cadmium and lead and other heavy metal toxicity including:

• The minerals zinc (pumpkin seeds are a good source), calcium (dark leafy greens, cruciferous and brassica family veggies are a good source), and selenium (Brazil nuts are a good source – you just need one a day!)
• Vitamin C, Vitamin E, and the B vitamins. These nutrients and so many others are abundant in a wide variety of fruits, vegetables, nuts, seeds, and unprocessed whole grains. Maker sure your grocery cart includes lots of veggies and some fruits and include all the colours of the rainbow!
• Garlic and onions
• Turmeric (curcumin) and ginger
• Green tea
• Probiotics – Probiotics offer SO many health benefits. I have been taking a daily probiotic supplement for over 10 years. Are you taking one yet?

Bottom line? I’m not giving up my dark chocolate, but I will keep the Consumer Report findings in mind. I’ll also continue practicing moderation and variety, continue to eat a healthy diet, and choose ‘cleaner’ brands of dark chocolate whenever possible.

Take control of what you can!