Infant nutrition is crucial for supporting optimal growth and development. Think about this for one minute.. choosing foods for your infant can either prevent a disease or feed one. Now, that sounds serious, but we actually have the power to influence our children with fuel to set them up for a healthy life.
PND & PNA are two very common conditions women experience after having a baby and we treat these conditions on a regular basis at the clinic.
Tiredness/exhaustion and sometimes even overwhelm can be a regular part of new parenting as you learn to adjust to your new role as mother, but if you have ongoing disturbing thoughts and/or feelings of worry and tension that are hard to live with and/or affect your ability to manage from day to day, then you may be experiencing postnatal depression or anxiety.
From one Mum to another I can tell you we all want what’s best for our little ones, because a healthy child is a happy child. To give them the greatest start in life it is critical to ensure they are getting everything they need from their diet. Easier said that done right!
The screwed up nose, food thrown on the floor and the all mighty tantrums at the sight of a tomato! I hear you, and I’m here to help.
THE SOLUTION TO GETTING THE GOOD STUFF IN!
- Children thrive on routine. Try keeping main meals and snack times at roughly the same time each day. Children have a strong need for rituals and for what feels familiar whether it is a bedtime routine, meal time routine or using a favourite plate. Some form of daily routine may provide a picky, fussy eater with predictability and security.
- Children need to eat frequently to sustain their high energy levels and rapid growth so small but frequent nutrient dense “mini meals” may be best for picky, fussy kids. This approach will maintain optimum blood sugar levels and keep the grumpiness, pickiness and tantrums at bay. Every parent knows that a hungry child is generally not a happy or co-operative child.
- Children are very keen observers of what significant adults in their lives are doing. As well as parents, this will include grandparents, extended family members, family friends and even older brothers and sisters. Ask yourself:
- Do I eat regular meals – breakfast, lunch and dinner? If not, how can I expect my child to do so?
- Do I always eat healthy nutrient dense fresh foods? If not, how can I expect my child to?
- Do I pick at food and not eat particular vegetables? Your child will mimic this. If mum or dad is a picky eater and isn’t willing to eat the new foods, neither will the child.
- Where do I eat meals? In front of the TV? At the kitchen bench? On the run driving to work?
- Does my family sit together and enjoy the majority of breakfasts and evening meals together?
- Do I share the same meal as my child or do I expect them to eat something different?
- When it comes to healthy eating, the best thing you can do as a parent is to be a good role model.
- Don’t offer too much. A young child’s stomach is roughly just the size of their fist so serve small portions initially. They don’t need much to get full so may only want small amounts at a time but get hungry again quickly. Avoid empty calories. Don’t let your child fill up on high-sugar, processed foods.
- Finger foods are also popular and will allow a toddler some of their desired independence. We all know how independent a toddler is!
- At times children may prefer to drink rather than eat. Smoothies are a wonderful way to improve a picky eaters (and your own) nutrition. All sorts of things can be disguised in a drink so don’t despair!
- A frozen banana, Greek yoghurt, nuts, seeds, spinach, avocado & coconut milk is one combination. I also sneak in fish oil, probiotics and a scoop of protein.
The addition of a colourful straw or drinking cup will add to the fun and compliance. Any left overs can be frozen into wonderful ice block or “ice cream” snacks for hot summer days and after school.
Physiologically a child’s gut, brain and immune system are not yet fully developed. Their gut lining is still rather “leaky” and liver detoxification ability is not mature so children are not capable of handling toxins from foods or their environment effectively. This can have a significant impact on their overall health as well as mood and eating behaviour.
Of course the reasons why children may reject foods can be many and varied and will differ with each child. Try to understand the possible reasons for your child’s fussiness. Is it due to innate issues, due to particular habits being created around food initially or is there some other underlying condition?
If you would like a consultation with me to help you get to the bottom click the link HERE
Gina Rose xx
Reference: Feeding Picky Kids
Women have been led to believe that if we eat fat, we become fat. That is not true. The low fat epidemic has actually influenced us to miss out on wonderful nutrients that nourish our body and replace them with artificial sweeteners and flavours. Symptoms such as dry skin, thinning hair and brittle nails are signs of a diet deficient in natural fats.
There are three main types of nourishing fats: saturated fat, monounsaturated fat, and polyunsaturated fat. The fats we want to avoid at all costs are the yucky trans fats.
Fats do have a lot of calories, hence the reason we have become afraid of eating them, however we are not concerned with the calories. We want to be more concerned with the quality of foods we are eating. The more you consume empty calories, the less your skin will glow and the more cravings you will have since your body is searching for essential minerals and vitamins. Fat gives a feeling of satiety that decreases cravings and over-eating.
Good fats are essential for our optimal wellbeing. These fats have numerous important functions that give us our ‘glow’ nourishing us from the inside out. They are essential for rebuilding cells and hormone production. Our bodies do not make essential fatty acids, we can only get them from the foods we eat. That’s why it becomes so important to eat the right fats.
Fats that nourish our body:
Omega-3 essential fatty acids are the polyunsaturated fats that we really need and these are found mostly in fatty fish such as wild-caught salmon, trout and sardines. Omega-3 can benefit various aspects of our body such as brain health, joint health, heart health, skin health, and eye health. They are naturally high in anti-inflammatory compounds and also improve the Omega-3/Omega-6 balance in the body. Two servings of fatty fish per week is recommended.
Omega-6 fatty acids are pro-inflammatory and the modern diet usually contains an excessive amount, even from seemingly ‘healthy’ foods such as seeds and grains as well as refined vegetable oils, processed foods, and meat and eggs from grain-fed animals.
*Note we want to consume more omega-3 than omega-6.
The one ‘good’ omega-6 fat we should opt for is gamma-linolenic acid (GLA), found in evening primrose oil. It is unique from the other omega-6 fats and possesses anti-inflammatory mechanisms involved in keeping our skin hydrated and in particular providing support for cell membranes.
You may not have heard of omega-9, that is because it is not essential, our bodies can produce it in small amounts. However, if we do not have an efficient level of omega-3 and omega-6, our bodies struggle to produce omega-9. Omega-9 is a monounsaturated fat, and can easily be absorbed by consuming olives, avocados and nuts.
Avocados are nutrient dense fruits that play an important role in reducing inflammation in the body and are integral for skin conditioning, texture and glow. They are packed full of potassium and vitamin E, avocadoes not only take care of skin but also help modulate blood pressure.
Coconut & coconut oil is a highly nutritious saturated fat. It is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties. Coconut does not oxidise easily at high temperatures or go rancid easily, making it a good choice for cooking and baking. If you haven’t tried Coyo (coconut yoghurt) your missing out, it is delicious!
Olive Oil is high in monounsaturated fats and low in polyunsaturated fats. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures. Olive oil also aids in reducing inflammation.
Butter has had some bad publicity over the years but it is actually a highly nutritious fat. It is the most easily absorbable source of vitamin A, which supports the thyroid and adrenal glands, and in turn, the cardiovascular system. Butter is a good source of dietary cholesterol, which acts as an anti-oxidant, repairing damage from free radicals caused by rancid fats such as vegetable oils and trans fats. Cholesterol is also important for the development of the brain and nervous system in children.
Eggs are another all-star in the healthy fats community, eggs are loaded with B vitamins, healthy fats and necessary cholesterol. Consume them daily from free -range sources.
Never Eat These Fats:
Trans Fats. All foods that contain trans fatty acids are labeled now. These are some of the worst fats because they raise our LDL levels, the types of cholesterol we don’t want raised and lower our HDL our good cholesterol levels. They are found in vegetable oils’ – i.e. the ‘yellow’ oils found in clear plastic bottles at the supermarket, fried foods, commercial baked goods like donuts, cookies, crackers, processed foods and margarine. These fats cause inflammation and mutation in cells.
A focus on health, rather than weight is imperative as is a focus on the nutrient-density of foods, rather than calories.
Be nourished naturally.
It happens to the best of us…..the winter blubber, festive fat fest, chocolate addiction, whatever the reason most of us have experienced gaining those extra Kg’s that makes us feel sluggish and gross.
I am going to share with you my plan of action. In a nutshell I take out the bad stuff, put in the good and up the activity…seems simple right, that’s because IT IS!! There is no magic here its just the right information and the big key here is taking responsibility. When you choose to take control it is empowering, so stop cheating yourself and make the decision to get yourself back to where you look and feel your best.
- NO Dairy/ Refined Sugar /Gluten/ Coffee /Alcohol /Processed or Packaged Foods/Trans Fats and Grain’s.
- limit high carb and starchy vegetables (e.g. potatoes, corn, pumpkin, sweet potato, carrots )
- limit fruits high in sugar (melons, bananas, grapes, mangoes, pineapple, oranges & all dried fruit)
- increase RAW plant foods (loads of nourishing enzyme rich salads)
- increase green vegetables especially dark green leafy (broccoli, kale, spinach, dandelion etc)
- eat fruits only in the morning on an empty stomach (usually I have berries in my breakfast smoothie)
- ensure to drink at least 1 vegetable juice a day (leafy greens, celery, cucumber, ginger, lemon add beetroot every 2nd day)
- ensure to get good omega fatty acids especially omega 3′s (I supplement with nautic naturals cod liver oil and eat wild salmon 2-3 times per week. Additionally I include a whole foods diet of nuts, seeds, avocado and coconuts) For so many years we were told that eating fat would make us fat, that is partially wrong. We need to eat fat to burn fat! An adequate consumption of healthy fats play a crucial role in maintaining the health of your precious organs. Good fats help the body to absorb the fat-soluble vitamins, vitamins A, D, E and K. I hope you can begin to see that the ‘fat free’ fad took away a much-needed food, fuel and nourishment source from us. What is so sad is that ‘fat free’ mostly meant that the fat was replaced with refined sugars. Please don’t be scared of good fats.
- Omit all vegetable and sunflower oils. These yellow oils you see in the supermarket cause oxidative stress. They are rancid and yuck get rid of them. Only cook with a good quality organic extra virgin coconut or macadamia oil, as they have a higher smoke point unlike olive oil.
- plan and prepare meals, this is to avoid getting stuck in a bind and succumbing to junk food. There are no excuses!
- drink approx. 2 litres of water a day, water is key in aiding weight loss and carrying out all the bodily functions including flushing out toxins.
- train 4-6 days a week (mix it up yoga,interval training, spin, boxing, weights, walking etc)
- rest at least 1 day a week, and when I say rest I mean it!! I have seen this time and time again when people think they have to push themselves to train every day to get the results quicker it’s NOT true. Your body needs rest especially when you are training hard in order to repair the cells, rid the toxins and create the lean muscle you want. Be careful not to over train, you will exhaust your adrenals.
- get adequate sleep 7-8hrs is ideal, if you aren’t getting enough sleep YOU WILL NOT LOSE WEIGHT.
- drink lemon/ginger/cayenne water first thing in the morning
- make sure you stop eating at least 2hrs (ideally 3-4hrs) before bedtime. I like to give myself a 12 hour fast over night
- after dinner I try to make the kitchen a no go zone to avoid the habit of mindless snacking on sweet nothings. I usually make my chamomile tea and turn off the lights (weird psychological trick I was taught. It makes your brain think its closed ….no harm in trying it, plus it saves energy)
- stop thinking about calories and start thinking about nutritional value. Ask yourself every time you go to put something in your mouth, “is this going to nourish my body or harm it?”
- drink good quality green tea only if you know you are not suffering adrenal fatigue as it does contain caffeine
- make sure you are eating enough and regularly. Think SUPER smoothies BOUNTIFUL salads and BIG bowls of the veggie soup. Starving yourself will only lead to the old YO-YO weight loss weight gain situation. I want to keep your metabolism up not slow it down as we are trying to get your body working like a machine . Food goes in poop goes out!
- reduce and manage stress. I cannot not STRESS this enough (excuse the pun) Stress hormones when produced consistently and over extended periods of time can reek havoc in your body. Let me give you a quick run down of the stress hormones. Adrenalin is your short term stress hormone. It is the one produced when you get a fright. When activated the blood supply to your digestive system is diverted away from the digestive organs and redirected to the peripheries (arms & legs). Glucose is the dumped into the blood stream and blood sugar subsequently shoots up. This response is to get us out of danger but sadly our fast passed modern day lives are driving this cascade all the time. Cortisol is the long-term stress hormone and these levels fluctuate throughout the day. Cortisol should be high in the morning which helps you bounce out of bed and low at around 6pm. When you are stressed and these hormones are elevated above optimal, other changes in body chemistry begin to unfold. There is a common link between high stress hormones and metabolic syndrome (elevated blood sugar, elevated blood pressure, elevated blood cholesterol and insulin resistance). This is a big warning that type 2 diabetes is knocking on your door.
- Embrace relaxation techniques: yoga/méditation/deep breathing. Trust me it will do wonders for your weight loss.
Also I want you to remember that being healthy inside is what creates long-lasting beauty and gives you radiant skin and clear sparkling eyes, being rail thin is NOT a the deciding factor by any means. Embrace the shape you have been given and enhance your best assets don’t force yourself to be a size 0. If you’re a size 10 you will only end up in a hateful relationship with your body and that’s no fun at all!
Love yourself unconditionally xxx
Eggs are one of the worlds most nutrient dense foods available and are so easy to prepare and use in so many different recipes. They are convenient, versatile, easy to cook with and are nutrition power houses !!! Eggs are high in protein, containing the 9 essential amino acids and on average 7-10 grams per egg. This provides the building blocks for the body, helps regulate blood sugar levels, promotes liver detoxification and supplies the body with precursors for neurotransmitters, keeping you happy, alert and motivated!
Eat a complete protein at every meal.
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies
Eggs are a nutrient powerhouse providing the body with protein, good fats, lecithin, B group vitamins and zinc.
spend an extra $3 for pasture-fed and certified organic eggs.
Try these yummy Zucchini & Corn fritters:
- 1 zucchini, grated,
- 1 corncob, (kernels only)
- 2 eggs, 2 tbsp natural yoghurt,
- ½ tsp turmeric,
- ½ chilli flakes,
- Himalayan sea salt, to taste,
- ¼ cup spelt flour,
- ¼ cup almond meal,
- coconut oil for pan-frying.
- Whisk eggs and flour then mix all ingredients together.
- Fry in coconut oil. I serve mine with avocado and salad.