Healthy Chocolate Milk Recipe Kids Love – Sugar & Dairy Free

Healthy Chocolate Milk Recipe For Kids

Healthy chocolate milk, is their really a healthy alternative? When we automatically think of a cool chocolately drink we think of chocolate, sugar and of course milk.

But for many children who are highly sensitive to sugar, dairy, preservatives and artificial flavours or colours, chocolate milk is not the wisest choice Your every day chocolate milk that can be bought in the shops is not just unhealthy, but can be too stimulating and play havoc with the gut. Often a challenged part of the body system of children with autism, aspergers, sensory issues and various health challenges.

So what sort of healthy chocolate milk recipe options are there?

Well two of the main things you can replace that can make a huge difference is the chocolate for raw healthy cacao not cocoa and almond milk instead of dairy. With a few extra healthy additional options you can make this taste really yummy. It all depends on how sweet your child likes their milk and what they definitely don’t like. My own nieces and nephews love the recipe below, even one who doesn’t really like bananas was absolutely shocked there was a banana in this recipe and than it wasn’t technically real chocolate. But some people miss out the bananas and just use dates. It is totally up to you and your child.

healthy chocolate milk recipe dairy-free sugar-free

Healthy Chocolate Milk Recipe

Well Healthy Cacoa & Almond Milk Recipe

1 – 1 1/2 cup of almond milk – To Make Your Own Almond Milk Click Here

1 x Large Banana

 1 – 2 tablespoons of Cacoa Powder

A few drops of vanilla essence

Optional ( 1- 2 teaspoons of peanut butter)

Optional ( 1/2 teaspoon honey, agave or date syrup*popular with the big kids)

A few ice cubes

 

Simply blend all above except ice into a smoothie maker or blender and serve with a straw

 

 

 

Healthy Hot Chocolate

Well Healthy  Hot Cacoa Drink

Blend all of above ingredients (except ice) to a warm pan (except ice), for kids just slightly warm obviously adults can have a lot warmer.

Note:Best to add the chosen sweetener at end, just as its warming and ready to come off the boil or heat.

 

dairy free chocolate ice cream

Other Options- Healthy Choco Ice Cream

Healthy Cacoa Ice Cream

A dairy free chocolate ice cream alternative.

All of above recipe, simply frozen, you can also add some cacao nibs, nuts or extra crunchy peanut butter pieces

Let me know how you get on, I would advise you to try these recipes yourself and experiment to your own tastes before getting it right for the kids.  These recipes are packed with nutrients and antioxidants,  the main recipe is a great smoothie for on the go, for breakfast or for those afternoon sugar dips

 

Watch out I will be sharing more healthy recipes over the next few months perfect for highly sensitive kids and of course highly sensitive adults. Mean while check out my latest FREE Parents Guide – Supporting Your Sensitive Child

 

Essential Oils For Sensitive Kids And Highly Sensitive Persons

Suitable Essential Oils For Sensitive Kids And HSP’s

Choosing essential oils for sensitive kids and adults can be a challenge.

Selecting the right essential oils for sensitive kids involves quite a few considerations. Other than the child  being sensitive to others emotions, noise, light, touch and sound, they can be extremely sensitive to scents. In-fact many sensitive and sensory challenged kids have a hyper sense of smell. So strong scents can be overwhelming and unpleasant. Many highly sensitive persons known as HSP’s also have health conditions which have to be considered when choosing the right essentials oils

esse kidsntial oils for sensitive

How To Choose Essential Oils For Sensitive Kids

When choosing essential oils for sensitive kids It is important the scent is not too strong or unpleasant. If in any doubt start with very smaller doses. In-fact if you know the child has an extreme heightened sense of smell, start even lower doses than the recommended below. If your child has a specific condition it is vital to check the properties and contra-indications  of essential oils. Ensure all essential oils are 100% pure and of highest grade for best results. NYR Organics is just one company. I would recommend Always dilute essential oils with an appropriate carrier oil or water, do not apply directly to skin especially on children, babies or infants. Only use recommended dose for specific age and do not use oils not suitable for infants.

almond oil

How To Use Essential Oils For Sensitive Kids As A Massage Blend

Massage Blend For Babies: A dilution of 0ne drop to 15 ml carrier oil is the approx recommended dose for infants.  But if your baby is sensitive I would recommend one drop to 20 ml. Once diluted in a carrier oil, essential oils can be used to gently massage your baby.
Massage Blend For Infants And Children 1- 6 Years: A dilution of 0ne to three drops to 15 ml carrier oil. But if your child is sensitive I would recommend two drops to 20 ml.
Massage Blend For 7- 12 Years: A dilution of three to five drops to 15 ml carrier oil. But if your child is sensitive I would recommend two to three drops to 20 ml.
Massage Blend For Adults: A dilution of  six to ten drops to 20ml carrier oil. For highly sensitive adults four to eight drops to 20ml carrier oil

How To Use Essential Oils For Sensitive Kids In The Bath

Essentials Oils For Bath: For babies and sensitive kids it is actually much safer to dilute the essential oils into a water soluble vegetable oil such as glycerin. But can be added directly simply make sure you run the water and disperse the essential oils into the water.
For Bath Use Babies 0 – 12 months: one drop evenly dispersed in the bath water
For Bath Use Infants 1- 6 years: one to three drops per bath
For Bath Children 6 -12 years: two drops to four drops per bath
For Bath Adult Or Teenager: four drops to eight drops per bath

massage essential oils for sensitive kids and babies

Safest Essential Oils For Sensitive Kids And Babies

 

Lavender (Lavandula augustifolia)

Lavender oil is extremely calming, useful for tantrums, exhaustion, overwhelm. Although sedating for most people some people find it more a clarifier. A great one for the family first aid kit as it is extremely versatile oil that can be used on sunburn, burns, bites, Also useful for anxiety, stress and depression. For kids it can be added to bath water, or used as a relaxing massage. For toddler tantrums or bumps a drop of essential oil added to water and then applied as a cool compress

Mandarin (Citrus Reticulata)

Mandarin is another extremely calming and soothing essential oil, helpful for colic, digestive issues and as a general uplifting but relaxing essential oil for sensitive kids. Popular essential oil for sensitive kids as it has a much lighter scent than most essential oils.

Roman Chamomile, (Chamaemelum nobile)

Chamomile is extremely soothing and one of the very few pure essentials used on young children eg, infants where it is used in very very low percentages so dilute, dilute, dilute. Relaxing, helpful for sleep, helpful for soothing sore muscles. It does have a strange aroma but the benefits powerfully out way the scent, can be blended with Lavender or Mandarin.

Popular Essential Oils For Highly Sensitive Persons And  Sensitive Teenagers

Other than the essential oils above there are various pure essential oils that can support HSP’s in different ways. Essentials have various therapeutic, physiological and psychological properties. The oils below are suited more to adults and children over 12 years.

Bergamot  (Citrus aurantium bergamia) 

is a slightly uplifting essential oil which can be helful for anxiety, depression, negativity, shyness, stress. Should not be used for approx 3 hours before going out into the sun. Not suitable for babies infants, children, those with sensitive skin

Frankincense (Boswellia carteriiis)

a deeply meditating and grounding essential oil for HSP’s can help reduce insecurity, panic attacks, paranoia and nerves. More a masculine type of scent.. Not suitable for babies or infants.

Rose Otto (Rosa damascene)

is an extremely supportive essential oil for grief, sadness, attachment challenges, fear of unknown origin, rumination. It also has great benefits for the skin. Not suitable for babies or infants

Sandalwood (Santalum album)

Sandalwood is another ground essential oil, specifically useful for those emotionally sensitive, insecurity, listless, dread and worry. Not suitable for infants, bables or children. It has a woody masculine scent.

Ylang Ylang (Cananga odorata)

is an extremely relaxing essential oil that can can help reduce anger challenges, impatience, nightmares,rigidity,  fear of people, guilt. Especially as many HSP’s are highly empathic and suffer from unfounded guilt, fear of others and people pleasing. Not suitable for babies, infants or children.

 

7 Signs Of A Highly Sensitive Child

7 Signs Of A Highly Sensitive Child- Hyper Sensitive Child.

Thankfully medical research is starting to recognise the highly sensitive child or highly sensitive person. Especially with increased awareness and education on those with sensory process or those labeled on the autism or aspergers spectrum, who are more visible as the highly sensitive child.

 So what are some of  the most common signs of a highly sensitive child or HSP.

highly sensitive child

  1. The highly emotional child is often a highly sensitive child, their empathic nature makes them more likely to put other’s emotional needs before them-self. In-fact they will often over identify or take on other’s emotional pain, especially as they find it difficult to set healthy boundaries. Which can seriously affect their physical, mental and emotional well-being.

  2. The easily over stimulated child is often a HSP. Thus they are more easily stimulated; noise, visuals, smells, touch, movement and taste. For some the sensitivity can be so extreme, it can seriously impact their life. For example they may not be able to tolerate touch or find specific or loud sounds extremely painful or uncomfortable.

  3. Dislike Violence, Horror Movies, many highly sensitive children will find even the slightest violence quite disturbing.

  4. Irrational or irrelevant guilt is a common trait of the over sensitive child, due to their highly empathic nature and difficulty identifying their own emotions with others.

  5. They tend to be people pleasers, often to their own detriment. Many HSP’s will go out of their way to be kind, please others as they don’t want to hurt others or cause conflict.

  6. They will usually need more time out and alone. Highly sensitive kids and teenagers need more time to unplug from technology and other’s, Even if they appear sociable and talkative. They burn out and get over stimulated very easily. This can appear as high energy or fun to be around, but can often be over stimulation or over excitement.

  7. HSP’s are usually very intuitive and are good judge of character. But because of  deep compassion and empathy will often let their heart rule their head. It is important they learn to trust and be guided by their inner guidance.

Powerful Yet Simple Life Tools You Can Teach A Highly Sensitive Child

Highly sensitive children need calm and respite from the over stimulation and information over load of modern life. As a meditation teacher and stress expert I have witnessed for many years, the huge benefits highly sensitive children would get from the right meditation skills and the right relaxation techniques. As the right type of meditation helps one access inner calm and peace no matter what is happening around them.

My worked involved working many with children, teenagers with autism, aspergers and their parents. It is just as important that the highly sensitive child’s family learn to relax and manage their stress as the highly sensitive teenager or highly sensitive kid. FREE Guided Meditation for kids and Free Traditional Breath Meditation

 

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 kids meditation program

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Top Tips To Calm The Kids Down At Christmas

How To Calm The Kids Down At Christmas

 

 So how do you calm the kids at Christmas? Christmas is certainly a crazy time of year and is often anything but calm. Kids not only get excited about Santa or about spending time with family; grandparents or cousins. But are often over excited and over stimulated by the whole hype of Christmas.

 

So What Strategies Can You Use To Calm The Kids Down During The Festive Season?

 

Well the most important thing is to recognise what actually over stimulates your child or teenager. What over excites them and even what causes them anxiety or fear? Too much excitement can be stressful for the sensitive or anxious child, because their nervous system is much more acute.

Many adults want to relive the Christmas magic through our children’s eyes. But most children are far more over stimulated, over stressed than we ever were as children. So it’s always worth considering how your child naturally responds to the Christmas season. Thing about how they react to new events, surprises, change, basically things outside their comfort zone. It’s much easier to calm the kids down when you can cushion them from the impact of stressful situations.

 

Top Tips To Calm The Kids Down On Christmas Eve And Festive Season

 

 

  1. Reduce Food Stimulants: it can be more challenging at this time of year but do what you can to minimise stimulants. Sugar, caffeine, artificial sweeteners, even fats can seriously increase anxiety, stress symptoms. They are extremely stimulating and play havoc on the bodies sugar levels and digestive system.
  2. Reduce External Stimulants: Encourage some seriously unplugging and time out. Information overload and blu ray from TV, computers and mobile devices plays havoc with the brain. Especially the melatonin and the bodies natural circadian rythyms which is vital for good quality sleep.
  3. Be Organised, Prepare and Plan: If your kids are going to be out for the day or away from there normal routine. Get organised and prepare them and yourself for usual challenges. Especially if your child is extra anxious or sensitive, for example have a plan that includes some healthy cushioning from the impact of the situation. If your child is going to be exposed to a lot of noise, stimulation or lots of processed foods. Have some strategies in place to make it as less stimulating as possible. A contingency plan is key for young or sensitive kids with aspergers, autism who struggle with noise, lights, smells… E.g. take your child out for a short walk or to another room for a rest or for time out. mindful walk kidsBring things like a book or colour-in book or a less stimulating game that can be a more healthy or balanced distraction. Bring things like healthy snacks, earphones or comforter or lovable toy for young children. These can help soothe anxiety levels and encourage a sense of security and familarity.
  4. Boundaries: As an adult you have to be the one that has clear boundaries that you stick to. It maybe deciding before hand how long you will stay or have your party.  Clear boundaries on when your child has had enough to eat, drink, run about or when it’s time for bed. This in the long run can minimise a heap of drama, exhaustion and tantrums. Don’t be tempted to give in just because of the time of year etc. Christmas day, new year, family parties all play their toll on a sensitive or more anxious or stressed out child’s nervous system. In this state kids are often so confused they can struggle to recognise what they really need. Clear boundaries can help nip stressful or anxious situations in the bud before they get out of hand.
  5. Be A Calm Parent Or Carer: No matter if your carer, guardian or parent, if you aren’t calm, you can’t expect the child your caring for to be. Don’t let your child feed off your emotions. Learn how to manage your own stress, learn to meditate properly, learn to relax properly.
  6. Holistic Aids: Holistic aids can be extremely useful for one off type of situations. Both lavender and chamomile essential oils can be soothing for some children. Simply add a few drops to their bath, check with children who are highly sensitive to smells. Here is an interesting article on the use of Chamomile Tea and Oil for ADHDLavender pure essential oil can also be added to a handkerchief and placed inside a child’s pillow slip.  Rescue remedy for kids is a powerfully soothing flower essence blend which can quickly reduce anxiety, stress and fear.
  7. Teach Your Child How To Meditate:  Teaching your child how to meditate is a powerful life skill that supports children deal with stressful situations more effectively.  Kids need plenty Rest, Relaxation and Repair so ensure they get enough good quality sleep. My FREE Guided Meditation For Kids can help your child relax, switch-off and set healthier energetic and emotional boundaries.

 

Stress Management For Anxious, Sensitive, Stressed Out Kids

Solutions For Anxious, Stressed Out Kids And Their Parents

Sadly we are seeing more and more stressed out kids, children and teenagers more anxious and depressed than calm and content. Many struggle to fall off or achieve good quality sleep and most struggle to relax and switch off.

self help for sensitive kids autism

So Why Is There So Many Anxious, Stressed Out Kids Today?

Well there is a variety of reasons but one of the biggest causes is information overload from technology another is toxic overload from our environment, food and substances we take in internally.

There is also a major problem with modern day conditioning, where we believe we are more important or are of more value in doing rather than just relaxing and just being. Society as a whole is struggling to be present, struggling to switch off and move from that active, doing state to our more natural state of being. When a baby is born it doesn’t need to try to relax or be calm and content it just is. But with a world based on fear and distraction particularly stimulation overload, the child becomes exposed to more anxiety and stressful environments which trigger off the stress response. This is an inherit problem with sensitive children who are more sensitive to their environment or other’s emotions around them.

stress solutions anxious sensitive stressed-out kids eileen burnsWhat Can I Do To Nurture A More Calm Kid Than A Stressed Out Kid?

Well the first thing you the carer or parent of a sensitive or stressed out, anxious kid can do is manage your own stress. Learn how to live your own life as a more calm confident parent. Kids and teenagers feed off of their parents fear, anxiety and stress.

The next important thing is teach your child simple but effective life skills that will help them experience more calm and peace. One of the most powerful yest simple techniques you can teach your child is meditation. Meditation helps a child stay centered, present and calm within them self no matter what is going on around them.

Another important strategy is encouraging them to regularly unplug and relax, have time out. So many kids are in a state of doing and I don’t mean just physically, I am talking about mentally and emotionally. Most kids playtime is full of distractions that overload the mind, such as their computer,  xbox, their phone or ipad.

I will be adding a range of self help resources over the next few weeks to this site to support you and support your child become more calm and confident. Meanwhile check out my FREE Resources page for a free meditation for you and a free guided meditation for your child.