According to Public Health England children aged 4 to 10 years should have no more than the equivalent of 5 to 6 cubes of sugar each day, but are consuming on average 13 cubes. They go on to say that "Too much sugar can lead to weight gain, obesity and tooth decay, a third of children leave primary school overweight or obese, while around a quarter of 5 year olds suffer from painful tooth decay. Children above a healthy weight are more likely to remain so as adults, increasing their risk of preventable health conditions including type 2 diabetes, heart disease and some cancers".
The biggest contributors of free sugars in a child's diet come from breakfast cereals, fruit juices/soft drinks, biscuits, cakes and pastries, flavoured yoghurts, puddings, chocolate and sweets.
There is so much we can do to help reduce these in our children's diet. I am not saying we should never allow them to have sugar but reducing it to within the recommended guidelines is achievable by following the tips bel...
For some getting a good 8 hours sleep is only something you can dream of! with most of us getting on average 5-7 hours each night. A bad nights sleep can have a huge impact upon your health affecting every levels, mood, weight, anxiety and mood. To improve your sleep try these top tips for sleep hygiene.
Turn off all electrics (phones, laptop, TV etc. AND even routers (for Wi-Fi).
Don’t drink caffeine (tea/coffee) beyond midday or at least 4 hours before bed.
Try green tea instead of black tea/coffee as this has less caffeine in and the theanine in it has a calming effect on the body - just remember that it does still contain caffeine so don't drink late at night.
Ensure your room is completely dark – use black out blinds/curtains. This will stimulate melatonin in the body to add sleep.
Start winding down process 1- 2 hours before you want to sleep e.g. turning off the lap top and putting work away.
A simple and delicious refined sugar free festive cranberry jam, perfect for the christmas holidays.
1 cup (110g) fresh or frozen and thawed cranberries
¼ cup (60mL) water
1 tbsp (13g) chia seeds
Juice and zest of one orange
1 tsp stevia
Add the cranberries and water to a food blender, and pulse until smooth. Transfer the mixture to a small saucepan, and add the chia seeds, stevia and juice and zest of the orange. Cook over medium-high heat, stirring constantly, for 5 minutes or until you have the desired consistency for jam. Transfer the jam to a glass jar with a tight fitting lid, and let it cool to room temperature before covering and refrigerating.
With December fast approaching many of us find our diaries filling up fast with parties, work christmas drinks and generally lots of fun activities, which usually involve eating and drinking! It is very easy to gain a few pounds over the christmas season and I often hear clients saying to me in January that "they overindulged".
I am the first to admit that I love all the amazing christmas foods, especially mince pies. So how do we eat well but avoid pilling on the pounds? Here are my top tips.
Fill up on lots of vegetables and lean proteins. This is usually easy on christmas day and when eating at parties opt for the crudités, lean meats and fish. Vegetables are filling, nutrient packed and help keep your bowels moving.
Stay hydrated. Not only will this make you feel fuller, therefore avoiding over eating, it will also helps prevent headaches and feeling tired and sluggish.
Be picky about your dessert. Opt for a little of the ones you really want rathe...
My daughter inspired this post having yesterday picked some plums from our plum tree in the garden and asking if she could cook something by herself! She decided that she wanted to make a healthy plum crumble which sounded delicious to me so I thought why not. What amazed me was she really did want to make it herself, deciding what she wanted to put into her healthy crumble topping. It tasted so good that I thought I would share it with you and hope to inspire you to get cooking with the kids using seasonal fruit.
Enough chopped plums (can also add apples) to fill a baking dish (we used 20+)
1 cup oats
1/4 cup of chopped walnuts
1/4 cup of chopped almonds
1/2 cup of shredded coconut
2 tablespoons of raw honey
2 tablespoons of melted coconut oil
2 tablespoons of cinnamon
1 tablespoon of coconut sugar (optional)
Preheat the oven to 200 degrees Celsius.
Chop the plums and apples and place in a baking dish. Combine all the dry ingredients in a mixing bowel and stir. Hea...
With only a few weeks until schools break up for the summer holidays I am sure many of you will be boarding a plane, boat or getting in the car for your family holiday. For many this is a time for some rest and relaxation so staying healthy whilst holidaying is important to ensure you get the most enjoyment from your break. Here are my top tips for some common health complaints whilst holidaying:
Avoiding upset tummies: For many it is all too familiar getting travellers diarrhoea! or for some constipation. To help keep your tummy in top condition and help protect you from tummy upset then probiotics are a good idea. Most probiotics need to be refrigerated but some do come in blister packs and can be kept out of the fridge. Start taking them two weeks before travel and continue to take them whilst away. Make sure you keep hydrated, especially if you are out in the sun.
sunburn : To help soothe sunburn naturally try aloe vera gel as this has cooling and healing pr...
Our skin is the largest organ in the body and is a reflection of our internal health. Looking after our skin really does come from within making nutrition our most powerful tool when it comes to getting the healthy complexion we all strive for. Here are my top foods to include in the diet for skin health.
1. Oily fish: Omega 3 found in oily fish like salmon and mackerel provides hydration for the skin keeping water locked in. It also has anti-inflammatory properties helping conditions like eczema and acne.
2. Pumpkin seeds contain high levels of zinc which stimulates wound healing and helps reduce skin irritations like eczema and acne. Other foods high in zinc include: chickpeas, mushrooms, shellfish, brazil nuts and poultry.
3. Dark leafy greens such as kale, collard greens, broccoli and swiss chard provide the skin with antioxidant protection and help upregulate the body’s detoxification mechanisms to help clear toxins. Green leafy vegetables are also high in magnesium which helps...
Providing growing children with a nutritious packed lunch can be a challenge. It is so easy to get into the habit of putting the same items in day after day and by doing this your child could be missing out on some key nutrients. If you are lacking inspiration and aren't really sure of the alternatives to the usual sandwich and packet of crisps then below are some of my quick and easy lunch item staples.
The key to providing a balanced and nutritious lunch is ensuring the following are included:
A complex wholegrain carbohydrate: For sustained energy throughout the day, as well as providing fibre to support their bowels.
A protein: For growth and development, and to help them feel fuller for longer.
A healthy fat: For brain health, skin health and to help them feel fuller for longer.
Vegetables and fruit: To support the immune system, provide fibre and give them vital vitamins and minerals.
I am sure many of you have already made your new years resolutions, many of which will be food or health related. The new year is a great time to reassess your health and make positive chance but resolutions tend to be short lived so instead focus on making some lifelong small changes which have a big impact on your health and wellbeing.
My Top Tips:
1. Start your day with a glass of warm water with freshly squeezed lemon - This helps cleanse the body as well as aid digestion and kick start metabolism.
2. Drink at least 2 litres of water a day - to stay hydrated, keep the bowels moving and flush out toxins.
3. Replace refined carbohydrates with wholegrain - Wholegrain's like brown rice, wholemeal bread and brown pasta are higher in fibre - essential for bowel health, removal of toxins and weight management; They also help keep your blood sugars balanced preventing dips in energy levels as well as containing high levels of B vitamins essential for energy production in the body....
With the Christmas season upon us we can all relate to overindulging and as a result feeling a little sluggish, a little heavier and generally not as well as we would like. Then January comes around and there is lots of talk about detox's, juice diets, cutting out the carbs and so on.... But what exactly is a cleanse and how do they work?
In todays society we are all exposed to both external and internal toxins. External toxins include pollution, pesticides, unfiltered water, alcohol, caffeine and medications. Internal toxins are produced by the body itself, such as toxins produced by harmful bacteria or even by-products of hormone processing such as oestrogen. Over time toxins build up and as a result the liver can become sluggish and the body starts to suffer. If you start noticing abnormalities like acne, aching joints, sporadic headaches, PMS, insomnia, weight gain, stomach aches, poor digestion or low energy then these are all signs that the body is struggling to detoxify and...