December Wellness Update
In Season Fruits & Veggies
Carambola - Starfruit
What is it?
Carambola is a pale-yellow to green fruit with ribbed edges and firm flesh. When sliced horizontally, it looks like a star.
Is it good for me?
It's a good source of potassium and vitamin C, and a source of dietary fibre.
Buying and storing
Look for firm, evenly colored fruit that's free of blemishes. Store green fruit at room temperature. Once it turns yellow, store in the fridge for up to one week.
Preparation
Rinse in cool water and trim the edges of the five ribs before slicing.
Cooking tips
- Slice crossways and combine with passionfruit and papaya for a refreshing fruit salad. Serve with yogurt.
- Slice crossways into star shapes and serve as "crackers" on a cheese platter.
Passionfruit
What is it?
There are two main passionfruit varieties available in Australian supermarkets. The most common is the purple passionfruit, which has wrinkly purple-red skin and sweet orange pulp with black seeds. The other, slightly larger variety, is the Panama. About the size of an egg, it has a smooth orange skin, and tart-sweet tasting yellow orange pulp with small black seeds.
Buying
Purple and Panama passionfruit are available from supermarkets all year round. Look for fruit that's heavy for its size without any soft patches.
Storing
Store at room temperature out of direct sunlight for up to one week or in the fridge for up to two weeks.
Cooking
Passionfruit is delicious spooned over ice-cream. The pulp can also be strained and added to sauces and drinks. Great with cream cheese, banana, mango, coconut, mint, pineapple, pavlova, and yogurt.
Red papaya
What is it?
Red papaya has sweet dark-orange flesh, not to be confused with Pawpaw, which is larger with yellow flesh.
Is it good for me?
It's an excellent source of vitamin C and also provides beta carotene.
Buying and storing
Look for red papaya with a sweet smell. Store at room temperature until it yields to gentle pressure. Once ripe, store in the fridge for up to three days.
Preparation
Cut in half lengthways, remove the seeds and skin, then chop the flesh.
Cooking tips
- Combine chopped red papaya, red onion, fresh coriander, lime juice and fresh red chilli. Serve as a salsa with fish.
- Slice and top with vanilla ice-cream, passionfruit, toasted shredded coconut and macadamias for a tropical sundae.
6 Dimensions of Wellness
Classroom Brain Breaks
Another website that can be used by middle and high school staff for brain breaks is sponsored by HOP Sports and it brain-breaks.com.
Feel free to check it out and incorporate brain breaks in the classroom to help you and the students stay alert and focused!
Check them out
Winter Remedies
Here are some natural remedies you may consider keeping on hand as we move into the cold and flu season:
1. Elderberry Syrup:
Elderberry Syrup has been used for warding off cold and flu (or speeding recovery if we get it). A recipe I've found works combines dried elderberries, raw honey and either taking these together or blending it into a tea if I don't want to really taste it. It is simple to make and much less expensive than store bought versions with similar ingredients.
Here is an Elderberry syrup recipe!
2. Vapor Rub
If cough or cold strikes, vapor rub can be helpful. You can use it on the bottoms of feet and on the back and chest to calm coughing and congestion. Always ask a doctor before using anything herbal on children. You can buy it or make it on your own.
Here is a natural vapor-rub recipe.
3. Tea & raw honey
I know tea isn't everyone's favorite, but sometimes tea with raw honey is just what is needed to help sooth a sore throat.
4. Garlic
During winter months, keeping raw garlic on hand to add into soups and stir fries can be helpful to speed recovery from illness. You can mince one clove of raw garlic and add it into food dishes or some have written about placing it into warm water or tea and drinking it. I'm not so sure about how that tastes so you'll have to check it out for yourself!
5. Broth
Broth is great as it can help your throat and the flavor is mild so it won't disrupt an upset tummy.
6. Humidifier & Essential Oils
As it gets drier in the winter months a humidifier can help as well. You can pick up fairly inexpensive humidifiers at Walmart, HyVee & Target. You can always add in essential oils into the water to help! Peppermint, Spearmint and any citrus scents are helpful to cut through a plugged nose, while a mixture of Lavender, Rose, Eucalyptus or Jasmine can help relax you to sleep.
7. Zicam, Airborne, other over the counters
I always have a few on hand as we roll into the cold and flu season so that when I start to feel it coming I can try to knock out any flu bug before it picks up steam. Especially when you feel crummy the last thing you want to do is make an extra trip in town to get medicine.
8. Soups, Orange Juice, Water
When colds start to hit think about nurtrition - put vitamins and water into your system to try to help your system fight the flu. Skimping out on healthy meals at this time because you feel run down may only make it worse. Hot and Sour soup does work really well to try and clear out your head! You can always get some from a Chinese restaurant or they have large bags at HyVee that you heat and add water that really help if the whole clan needs a pick me up!
Detox foot soak & shower melts
If you're a DIY-er and want to pamper yourself, or maybe give someone a homemade stocking stuffer check out these two ideas!
Stress Relief Stretches
Just for Laughs
Giving you some extra laughs to get through as this is the time of the year people can feel a bit of the blues!
Upcoming Events
December 22nd - Last day with students
December 23 - January 1 - No School, Vacation
January 4th - Classes Resume