As an agency dedicated to providing emotional support to grieving children, Tu Nidito was thrilled to be able to support kid’s physical health this weekend, as we hosted our first Health and Wellness Day this past Saturday. All of Tu Nidito’s families were invited to join us for a morning of yoga and delicious smoothies.
First families gathered on our basketball court for some deep breathing and yoga with Jes Gale, certified yoga instructor. Learning that the number one proven tool for immediate stress relief is something we all have, BREATH! Try out these tips that our families learned now!
Deep Relaxation Breath:
Inhale through your nose for a count of four.
Exhale through your mouth (through pursed lips) for a count of eight.
Keep a steady count. Make sure you’re taking in enough air (you should not get lightheaded).
Feel your belly expand as you inhale and soften as you exhale.
Extending your exhale longer than your inhale stimulates the nerves that carry most of the output for your Parasympathetic Nervous System. What does that mean? You can lower you heart rate and lower your blood pressure naturally, in a matter of a few breaths.
This is a number one go-to technique for breaking through stress and particularly anxiety.
Breath-walking (for kids and adults!)
Inhale + take one step, exhale + take another step. Repeat.
Take your time. Breathe slowly and deeply.
Simple! Often just a few rounds of breath-walking are enough to change the mood of a day. Parents can do this with their kids if they, for example, walk down the hall to go brush their teeth together, or walk out to get the mail from the mailbox.
Focusing on your breath is the best tool for establishing a connection between your mind, your body and the present moment. Greater awareness of the present moment helps to mitigate stress and our emotional, mental and physiological responses to external and internal stressors.
After learning some relaxing breathing tips, families were treated to a short nutrition lesson by certified health coach, Denese Bottrell. Here, they learned that one of the healthiest things they can do for themselves is eat breakfast, like smoothies. They whipped up dairy-free, nutrition packed smoothies that had even the pickiest little eater asking for more! Check out the smoothie recipes below!
This was a great event and something fun for the whole family to enjoy together, where both the kids and adults learned very valuable health practices! It was great to see the families making new happy memories together. Thanks to all our families who came out to join us for this fun event. We hope that you are all a little less stressed this week!
Pineapple Coconut Cream Pie
Big handful of greens (or 1 cup)
1 cup unsweetened almond milk
1/2 cup frozen pineapple
1/2 cup coconut cream
1/2 cup shredded unsweetened coconut
Splash of vanilla extract
One graham cracker sheet
Blend greens and almond milk. Add other ingredients and blend!
Mint Chip Green Smoothie
1/2 cup unsweetened coconut milk
1/2 cup water
Handful of spinach or kale, frozen or fresh
Splash of vanilla extract
Drop or two of peppermint extract (or a few leaves of fresh mint)
1/2 frozen banana
Small handful of cacao nibs (add these after you’ve blended above)
Blend all of the above, except the cacao nibs until smooth. Add a handful of ice if you’d like it thicker. Blend. Add the nibs, blend a bit, but not so the nibs blend away. They are the “chocolate chips!”
Mocha “Frappuccino Fix” Smoothie
Small handful of raw cashews
1 T cacao (Sprouts or Navitas brand)
2 T cacao nibs (Sprouts or Navitas brand)
1 spoonful of organic peanut butter, no sugar or salt added
1 date, squeeze the pit out
1 frozen banana
1 big handful of spinach or kale
2 cups water
1/2 packet of instant coffee (or not, you really don’t need it, I use Starbucks decaf VIA)
Blend the above, then add a handful of ice and blend again. Play with texture. You might want more water or more ice to make it creamier. The riper the bananas the better, buy the brown ones at the grocery store, or let them sit on your counter, then peel them, chop in chunks and place in a big freezer baggie. Play with taste too. Add another 1/2 date or 1/2 banana if you want more sweet. Add a bit more cacao or peanut butter. Smoothies are personal, there’s no wrong way to make them!