Getting kids to eat fruit and Vegies

I have had many mothers ask me how I get my daughter to eat fruit and vegies. I don't give her a choice. From the time she started having solid foods she has been eating fruit and vegies. When she was first eating solids I would cook up a whole heap of vegies and blend them together with a bit of mince and would pack it into little containers and freeze them. I would do at least a week at a time. She never has the packaged or bottled food.

Once she got old enough to chew her food I no longer blended the vegies but gave her them individually. I made it so that mummy would eat the same thing and she loves to do what mummy does. We have our days where she would sometimes sit in her high chair for half an hour or more until she ate most of her Vegies but I wouldn't give her a choice and eventually she would eat it and now knows that it is just easier to eat it at the start instead of challenge the issue.

Also after her dinner she has yoghurt and fruit as a dessert and only on special occasions we will have dessert. We also have one night a week which is chocolate night where she is allowed a chocolate of her choice. I think this is a good start to get children to eat vegies and fruit and also to start a healthy life.

Ouch!! Back Pain During Pregnacy

I don't think there is a single woman that has not experienced back pain at some stage during their pregnancy. With all the hormonal and physical changes to your body while pregnant there is no surprise that back pain occurs but there is plenty that can be done to help ease the discomfort and prevent it from becoming a long term problem.

I suffered with back pain while pregnant with my daughter and by the end of the day it was always worse. After suffering with back pain for a few weeks, I was in my twentieth week so I decide to see if I could make myself more comfortable as I still had 20 weeks to go.

I went and saw a physiotherapist and this was what they told me.

• Massage: This soothes tired, aching muscles. Lean forwards over the back of a chair or lie on your side. Ask your partner to gently massage your lower back and the muscles that run either side of your spine. A trained massage therapist, your midwife or a physiotherapist may be able to help you further.
• Heat and water: A warm bath, a hot pack or a warm jet of water from a shower head can ease discomfort.
• Good Shoes: Have good shoes that support your feet and arches which will help to keep your hips and back in good posture while standing with the increasing flexibility in your joints.

As I was heavily pregnant heading into summer in Queensland, I was did not particularly want to head into summer wearing closed in shoes all the time and wearing thongs was not an options according to my physio I needed orthotic thongs.

ZORI's were the ones that fixed the problem. They are an orthotic thong that helps prevent curvature of the spine, has high arch support which preserves foot structure, promotes good posture and absorbs impact shock forces which was why the physio recommended them and not only for while I was pregnant but to wear from now on. I wouldn't go back they are so comfortable and I wear them everywhere. Now my Partner, mother in law and many other family members now wear ZORI's and the best thing is that they are reasonably priced at $49.95.They are available at selected CVS and Walgreens store in the USA and most Pharmacies in Australia. 

www.neatfeat.com


  

 

Avocados Super Fruit

My daughter absolutely loves avocados, she would eat it for breakfast, lunch and dinner. I think this is wonderful as avocados are extremely good for you and also a bonus we run an avocado farm so we are never short of them. :)

She has avocado on wholegrain toast every morning which sets her up for a great start to the day. Half an  avocado can give the average adult 5g of fibre (17% of adult fibre needs) ,36% of the recommended dietary intake (RDI) for folate, 31% of RDI for vitamin K, 24% of RDI for vitamin E and 15% of RDI for potassium.

Some of the benefits of avocados are:

• They are rich in vitamin c
• Good source of fibre
• Strong antioxidant capacity
• Contains vitamin E
• Important during pregnancy for the developing foetus
• Great for maintaining a healthy appetite

I started her from a very young age including avocado in her diet. It is defiantly better nutritionally to have then most other things that are out there and is giving her the best start to life as well as teaching how to eat well.

www.avocado.org.au

Foods for a Healthy Heart

Foods for a Healthy Heart

Oats

Why- The soluble fibre in oats binds with acids in your small intestine to block the re-absorption of cholesterol.

How- For breaky, mix ½ cup of oats with skim milk. Sweeten with fruit, like bananas or prunes.

 

Fatty Fish
 
Why- The omega 3s they supply have been shown to lower triglyceride levels, which means your heart will beat more happily.

How- Put fish in the menu twice a week. Good choices are salmon, sardines, mackerel and tuna. Bake or poach the fish to preserve the fatty acids.

 

Nuts and Seeds

 Why- Almonds, flaxseeds, pistachios, pumpkin seeds, pinenuts, sunflower seeds, sesame seeds. They are all particularly high in plant sterols, which can help reduce bad LDL cholesterol. 

Pine Nuts- they have the most protein of any kind of nut or seed, and their pinolenic acid stimulates powerful hunger suppressing hormones.

How- Grab a handful of nuts for a simple snack.

 

Apples

 Why- Research suggests that eating apples may slow the oxidation of LDL cholesterol and help prevent plaque build up.

How- The perfect snack! Make sure you eat the skin for the antioxidants and fibre.

Gluten Free: Craze or Healthier option

Ok so I have been wondering for a while what is with the craze of Gluten free products. I f I am going to try something I like to know the benefits and risks of radically changing my diet. I understand if you have a gluten intolerance to have gluten free food but why are people who have no problem with gluten choosing to no longer eat it.

This is what I have found

One in 100 Australians suffer from some form of coeliac disease and having a gluten free diet can be expensive costing around an extra $500 a year and experts warn that people self-prescribing the diet can lead to both risks and malnutrition.

For starters, going gluten free means saying no many common and nutritious foods. Gluten is a protein found in wheat ,barley and rye. Gluten itself doesn't offer special nutritional benefits. But many whole grains that contain gluten do. They're rich in an array of vitamins and minerals , such as B vitamins and iron as well as fibre. Studies show that whole grain foods, as a part of a healthy diet may help to lower the risk of heart disease, type-2 diabetes and some forms of cancer.

The risks of going Gluten free

Completely eliminating gluten requires adopting a whole new diet. You would have to give up most breads, crackers, breakfast cereals, conventional pastas and a whole range of processed foods made with a small amount of gluten.

Unfortunately gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium and fibre. Also not all gluten free food is being marketed healthy and there has become a misconception that gluten free food means healthier. Some gluten free foods are high in saturated fat, sugar or cholesterol. Also can be high in calories but contain very little in the way of nutrition. It is very common that people start gluten free for weight loss but end up putting on more weight.

There’s little point in taking that risk unless you genuinely have celiac disease or gluten sensitivity. Choosing gluten-free foods has another drawback. Most gluten-free alternatives, such as pasta and bread, are significantly more expensive.
 
Benefits

Basically if you have an allergy to gluten, gluten free food is beneficial for your health and if you think you may have a problem with gluten get tested. Otherwise gluten won't affect your life and is not generally the healthier option.

So if you are going thinking of going gluten free probably best just to stick to eating healthier option foods and everything in moderation.

Uncomfortable Chaffing

One of the problems that can arise when starting to exercise or even with everyday activities is horrible chaffing and let’s be honest most of us at some stage have experienced this uncomfortable feeling at one time or another. When I started training this was one of the problems I had. I had to do something as it was extremely uncomfortable. I tried Neat 3B Body Saver which made chaffing manageable and I was able to continue to train in comfort.

Here is how it works

Neat 3B Body Saver incorporates an effective antiperspirant in an emollient, soothing cream base for application to areas where skin surfaces rub together and become inflamed. The underlying problem in these situations is perspiration and the resultant chafing between skin surfaces, sites at which this occurs are between the buttocks between the legs and beneath the breasts. The problems are common amongst people who are active and who participate in sporting activities. Chafing associated friction problems may also occur in people who carrying extra weight.

 

Neat 3B Body Saver —

• Prevents sweat rash and chafing

• Between the thighs

• Between the buttocks

• Beneath the breasts

• Ideal for athletes, or sports people

 

I always make sure there is a tube of Neat 3B Body Saver in my bag and it comes in very handy. It is available in most chemists in Australia.

 

www.neatfeat.com 

Losing Baby Weight and Still Enjoying Life

Pregnant with my first child I unfortunately became lazy and put on 20kg. I was the heaviest I have ever been in my life. Weighing in at 85kg after having my daughter, I felt horrible. I was tired all the time and the heat of summer was getting to me but I didn't feel comfortable going for swim. I was embarrassed.

I decided to do something about it so I joined a gym. The best decision of my life. I started training twice a week doing pump classes and walking everyday. I started to have more energy and sleeping better. Then I tried body attack classes and I was hooked.

It took at least 3 months to see any results on the scales but my clothes were becoming looser. Then the weight started falling off.Then I broke my leg but that didn't stop me. I hired a trainer and continued training with my moonboot as there was no way I was going to go backwards after losing 10kg . Now I have lost 19kg and I am down to my goal weight of 66 kg I feel fit, strong and I am back into my pre baby clothes.

I didn't want to go on some crash diet because I knew it would be something I wouldn't be able to maintain .We generally eat well. Fresh and I reduced my portion sizes and stopped having morning tea and afternoon tea with sweet things. I basically cut out all sweets. Bu I do enjoy a drink at night so I wasn't going to give that up. I wanted to lose weight but still enjoy life. Everyone knows that wines is what keeps mothers sane at the end of the day :)

So basically I am getting married in May and I have managed to reach my goals while still enjoying life and not going on some crazy diet. We are planning to have another baby after the wedding and I will continue to train the whole way through my pregnancy as long as everything is healthy and well.