Celeste McAteer

Certified Holistic Health Coach & COTA

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EMOTONAL REGULATION 

Does your child ever get mad?

Do they seem afraid of something for no good reason to you? Do they throw tantrums, or negotiate with you until you give in? Some children do not have the vocabulary or understanding of how to express their feelings appropriately. As a parent or caregiver, know how you are feeling first. Behavior is a form of communication, so be in tune to the signs, like a detective, and learn to help them understand their emotions and prevent negative behaviors before they strike.

  1. Food changes everything! Current research indicates that every cell in our bodies serves in our overall emotional regulation, and that the brain acts as a central organizer of this information. Our brains communicate directly with all of our muscles, internal organs, skin, bones, blood and lymph fluid. Because nutrition affects every cell in our body – it affects our brain. Our brain uses energy to manage all of this organization.
  2. A child may have a poor self-awareness of emotions. Help them learn what emotions look and feel like. Make facial expressions and describe them. Share experiences of when you felt sad or excited, etc. (watching a game is exciting) (taking a bath is calming) (movies can be scary)
  3. Allow them to identify when they feel a certain way. Let them say how they feel or ask them, “are you excited, scared, nervous, sad, tired, happy, cranky, shy, sleepy, sick”?.  It is more important for them to identify how they feel than you telling them what you perceive. They need to recognize how they feel more than what others think. Practice playing with emotional words at different times of the day.
  4. Explain the fight for flight response. Help them understand it is an innate and automatic physical reaction that is activated in response to what they perceive as a threat or danger. We either want to run and hide and avoid a situation or fight to survive. They need to understand what a “real” threat is and that it is not happing “here and now”. This is important to control initiation of an over reaction. This distorted perception leads to over-reaction and escalation of negative behaviors.
  5. Anger and negative emotions are secondary to: hurt feelings, frustration, and/or feeling unsafe. So ask them how they feel and pay attention to what happened prior to their reaction. If they are feeling hurt, frustrated or unsafe, most likely it will cause a behavioral reaction. Talk about it.
  6. Try role playing, nicely. It can be a lot of fun, which leads to a great learning experience for everyone.
  7. Give your child an opportunity to collaborate.  Allow them to come up with ideas with you on what to do to help them feel better. This is a powerful force. Give them a choice of two things you need them to do and let them decide which one they will do. When it is there idea, they are more likely to conform.
  8. Validate feelings. Always let them know it is ok how they feel and you’ll work through it together.
  9. Make a chart of feelings and behaviors.  I use a variety of tools including activities to Integrate the Brain, the Alert Program and the Stop, Think, Choose method. See me for details.
  10. Do they seem sad or depressed? These feelings can suggest anger turned inside. Feelings of overwhelm can often lead a child to a shut-down mode and avoidance.
  11. Be safe.  Some behaviors are just not acceptable, like kicking, hitting, spitting or using bad words.
  12. Consistency is Key. Say what you mean and mean what you say, so there is no confusion. Consistent action over time makes the biggest change.





Healthy Family Fun, by Celeste McAteer, CHHC & COTA

Looking for something yummy, cooling and fun to do? 

I’d like to share this wonderful recipe and activitiy I discovered years ago. You can make it as the original recipe states or try my twist on an old treat. Easy and entertaining.

Years ago while on vacation with my family, I came across a recipe for Rock 'n Roll Ice Cream. It looked delicious and fun to do.  I copied the recipe to take home with me and decided to make it someday. We made it together as a family and loved it. We decided to make it again during a family party too. However, the second time around we had a little mishap. So I have the directions for the original recipe, some tips to avoid problems and alternatives for the health conscious person.

You’ll need: Friends, family, and about 20 minutes.

1 large coffee can (2lb 7oz)

1 small coffee can (1lb)

1 pint half & half (or organic half & half)

½ cup sugar (1/2 cup agave or ½ cup honey)

1 tsp vanilla

¼ cup rock salt

6-7 cups crushed ice

Directions:

Make sure the cans are clean

In the small can, mix the half & half, sugar and vanilla. Cover tightly and for security place a few strong rubberbands around the lid and bottom of the can to avoid the lid from opening

Place the small can inside the big can. Add the crushed ice around and on top of the small can. Sprinkle the rock salt onto the ice. Secure the lid on the big can.

Here’s the fun part! Roll the can back and forth for 15 min or so. Be creative, do it outside on the driveway, on a large table (be careful not to drop it), or on the lawn! This is a great partner pass game and everyone can take turns. Do it to music, count the # of rolls, guess how long it will take and have fun with it.

Check to see how firm it is. Take the small can out to avoid getting the salt inside. Scape the sides of the can, stir the cream. If it needs to be firmer, put everthing back together and roll some more.

You can add your favorite flavors inside the cream before you roll or add themas toppings. What’s your pleasures? Cherries and almonds, peanuts and raisins, pistachio, chocolate chips, mint, dates and cashews, rasberries, peaches, etc. The list is endless when you use your imagination. Enjoy!

Vegan Kale Caesar Salad

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Last Sunday night, I was craving a caesar salad like no other. Unfortunately I’m allergic to dairy so the Parmesan-coated salad that I so craved was out of the question. Instead, I made my own version with kale subbing in for the classic romaine, and dressing that tasted like a creamy caesar variety that you might get at an Italian restaurant. Not to mention, I toasted up some homemade croutons from sprouted grain bread.

Reading that description doesn’t make this salad seem as oh so good as it is but I promise you, it will curb your caesar cravings any day. Full disclosure: As I was cooking, I didn’t measure the ingredients precisely but the amounts I recommend below are as close as possible to the actual measurements.

Vegan Kale Cesear Salad

Serves 2.

Ingredients:

Your Handy Guide to Food Combining

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For years, I convinced myself that I didn’t suffer from indigestion. I hadn’t experienced the telltale signs like acid reflux or heartburn, and I never took antacids or other over-the-counter remedies meant to treat digestive disorders.

Only when I started paying attention to what I ate and how my body responded did I realize the ugly truth: my digestive tract was completely out of whack.

At around 3pm every day, just a few hours after eating lunch, it would kick in. The bloating, the cramps, the nausea –there was no denying any longer that I had indigestion!

So I did my research and after a little bit of trial and error with my diet I discovered that the cause of these symptoms was improper food combining. I was eating salads topped with fruit and filets of fish with roasted potatoes or butternut squash, combinations that were wreaking some serious havoc on my poor digestive system.

10-Minute Stretching and Strengthening Prenatal Workout [VIDEO]

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Staying physically active while pregnant can be tricky. Your newly large belly can create all sorts of challenges that make the notion of working out seem especially unappealing, not to mention the (mostly unfounded) fear that strenuous exercise could do harm to the baby.  However, these hurdles shouldn’t prevent you from keeping up a stretching and strengthening routine during your pregnancy. In fact, it’s extra important to stay in shape during your pregnancy, both for the health of your baby and to prepare your body for labor.

In this video, Diana from Wellness Today takes you through a stretching and strengthening sequence that’s perfect for any stage of pregnancy. It targets all the muscle groups that are so essential during pregnancy, releasing tension, increasing flexibility, strengthening muscles, and building endurance. It’s perfect to fit in at the beginning of the day or in the evening, and is guaranteed to leave you feeling relaxed and invigorated!

8 Quick and Creative Avocado Recipes

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Let's cut to the chase: avocado is the best.

Just thinking about a big bowl of guacamole makes me feel like I'm on vacation, and finding a big chunk of avocado in a salad is better than finding a $20 in your coat pocket! It's creamy, tangy, and the perfect mix of savory and sweet, making it an amazing complement to just about every dish. Plus, it just so happens to be incredible for your health.

Avocado is one of the great healing fruits. Its monounsaturated fats and potassium help to protect the body against heart disease, high blood pressure, and stroke. Its omega-3 fatty acids lubricate the joints and reduce arthritic symptoms. For those who struggle with the inflammation caused by asthma and allergies, the antioxidants and fatty alcohols found in the flesh and oil of the avocado help to reduce and stabilize inflammation, offering an organic alternative to pharmacopeia antihistamines.

Because avocado is so awesome, we're always looking for new ways to incorporate it into each and every meal. We know it's great for guac and salads, but how can you fit some avocado into an after work snack? A morning pick-me up? Pretty easily, actually.

Here are 8 great ideas for getting more of the delicious, nutrition-packed avocado into every day.

4 Outdoor Workouts to Try This Spring

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Among the wonderful things about spring, one of my favorites is taking advantage of the warm weather by exercising outdoors. Long gone are the treadmill-filled days inside a hot, crowded gym. It’s time to lace up your shoes and take it outside!

Going for a run is my standby outdoor workout. Running is a great choice, because you can do it anytime and almost anywhere, but it’s not exactly exciting. This spring, I plan on mixing things up a bit by adding a few fun, new outdoor workouts to my routine! Here are four I’m excited to add to the rotation. 

Food to Make You (Even More) Beautiful

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“I can spot your clients from across the room.”

“What do you mean?” I asked

“They glow, there’s something about them, they’re gorgeous. I can spot the girls that are working with you. There she is, she’s a Holli client.”

This sweet gentleman proceeded to list the ladies that I had been working with. I looked around. I’d been watching their transformation in my office over time but here it was. Wow.

You know that look, after you’ve done a cleanse, or gone to a spa, or really lived your Nutritional Style® for a month or more? It shows.

Here’s the cool part; science backs up his observation. The University of St. Andrews in Scotland conducted a study on attractiveness and fruit and vegetable consumption last year.

“We found that within a six-week period, fluctuation in fruit and vegetable consumption was associated with skin-color changes,” said lead researcher Ross Whitehead, from the School of Psychology at St. Andrews.

Not only did skin look healthier at the end of the study period, it was judged more attractive as well, he said.

“Eat more fruits and veggies to improve your appearance,” he added.

7 Things You Didn't Know About...Chia Seeds!

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Chia seeds are the superfood du jour. They’re not only popping up in every health food store and wellness blog, but are also making their way into just about every food category, from drinks to desserts and everything in between.

Whenever I talk about chia seeds, I can’t help but call them nutritional powerhouses. They’re jam-packed with fiber, omega 3’s, and minerals like calcium and manganese, they’re an excellent source of sustainable energy, they aid in weight loss by keeping you satiated longer, and they’ve been shown to support heart health. Yup, powerhouse.

But, I bet you already knew that, so here are 7 facts you may not have known about chia:

7 Signs You Have a Quality Friendship

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Research backs up what many of us know instinctively: Quality friendships are good for our health. Many studies, including the landmark Nurses’ Health Study, show that social interaction with friends can lower blood pressure, heart rate, and cholesterol, and an Australian study of older people found that those who had a large network of friends lived much longer than those with the fewest friends.

Take a moment to think about your friends. How many do you have? How many of those do you consider really close friends? Chances are you have fewer than a handful of friends who you would turn to in times of trouble. Now, think about how those friends regard you. How many of them would rely on you in tough times? Because really, that’s the true measure of a quality friendship. When you need them, they are there, and when they need you, you don’t let them down.

Easy Kimchi Recipe for Ultimate Gut Health

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Kimchi is one if those dishes that I'd always been a little wary of.  At first, it was fear of the unknown—I had never had kimchi, but I figured the strong fermented flavor wasn’t for me. Oh, how wrong I was! After I finally caved and gave kimchi a shot, I was instantly hooked. The tang, the spice, the crunch. I couldn't get enough!

If you’re unfamiliar with kimchi, let me explain. Kimchi is a traditional Korean fermented food. It usually consists of cabbage, daikon, or radish, all soaked in garlic and spices and allowed to ferment for anywhere from a few days to a few months, until it achieves a unique spicy, sour flavor. Not only is kimchi the perfect complement to just about any Asian-flavored dish, it's also very healthy, particularly for your gut. Kimchi, and fermented foods in general, are full of good bacteria that help to balance out the bacteria in your digestive tract. If you’ve been suffering from indigestion or other gut-related ailments, adding kimchi to your regular diet could help tremendously.

Which Nut Butter is Right for You?

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Whether on toast, atop a banana, or straight out of the jar, nut butters are delicious. But which nut butter is the healthiest? Are some, in fact, bad for us? Does it all depend on who you are or who you ask? Without someone to lay it out for you, things can get a bit, well…nutty! (Sorry, couldn’t help it!)

To simplify things, here’s a primer on the most common nut butters to help you choose the healthiest nut butter for you!

Peanut Butter

Rich in vitamins E and B3 and manganese, peanut butter also contains some powerful antioxidants that may help fight stomach cancer. Plus, it’s high in fiber, helping to keep you feeling full for hours! While peanut butter is rich in protein, it lacks the amino acid lysine, which means you’ll need to eat an additional lysine-rich protein food source to get the most from this nut butter. On the negative side, peanuts are technically legumes (aka a no-no for those on a Paelo diet), and are fast becoming known as “the allergy nut” because of the high incidence of peanut allergies. Keep this in mind if you’re reintroducing peanut butter into your diet.

May I Suggest: A lysine-rich banana goes great with peanut butter, for both taste and nutrition!

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