Kids 100 Calorie Snacks - My Thoughts!

Ive been asked quite a few times about my thoughts on the new Change4Life campaign - 100 calorie snacks, two a day max. My thoughts are no different for kids than adults and i believe we shouldn't be counting calories, especially from such a young age when we are in our optimum growth phase. For example, the guidelines are recommending popcorn as a 100 cal snack - this is wrong for two reasons: popcorn has virtually no nutritional value and is more often than not covered in sugar or a sweetener to give it taste. Its looking to fill up the child by it's sheer size, rather than encouraging the child to have a more nutrient dense food which probably has more calories in it, but from fats, so it will keep the child full, so their blood sugar doesn't peak and crash (which it would do after the popcorn - then you'd have a nightmare child on your hands when you tell them "no" they're not allowed to have any more snacks - creating bad eating associations right there!!!) This is mis-educating our children on how and why they should be eating!

A child who is physically active through the day and is happy and healthy shouldn't be forced to "calorie count" because their bodies are self regulating and they usually only eat when they are hungry as they don't have the "negative" association with foods that adults do.  Instead they should be taught that we have everything in moderation and we are allowed to have treats in life. 80/20 rule stands as with everything or life would be boring!!!

Kelly x

***BLACK FRIDAY DEALS***

Not one to be "out of the loop" i've decided to give a BLACK FRIDAY Deal out for those wanting to have an extra glass of vino this year so you can get your health back on track come January. I will be promoting my 10 Day Detox Plan again - newly updated from the great response i had last year, but also i am offering 15% off the follow up consultation when you buy the two consultations (initial and follow up) before the 16th December. These packages make for a great Christmas present for those wanting to take control of their health!!! Book in soon!!!

NEW MUM | how to eat healthily...easily

As a new mum (i know, i've been here twice) food and healthy eating can be the last thing on your mind. However and especially if breastfeeding, it is really important to fuel your body with energy and nutrients to keep you running as best as you can. So i often get asked what should i eat and how can i do this with my 24/7 timetable of looking after and keeping alive this little being...

So - things to have in the fridge/cupboards:

• almond milk (great with pancakes and porridge and in that all important coffee you may need)
• broccoli (essential for hormone detoxification - eat every day as a side)
• raw almonds/nuts (great for snacking)
• dates (great snack with raw nuts - can make energy balls - see recipe)
• avocado (healthful fat - smash on toast or add to salads)
• wholemeal sourdough bread
• eggs (great hard boiled as a snack, or scrambled/poached on toast or to make a frittata)
• almond butter (great with pancakes or on toast - full of protein can also dollop in a smoothie)
• bananas (loads of these - they're great for snacking)
• berries (you can buy these frozen so they keep - antioxidant rich - great for breakfast or frozen as a snack)
• spinach (salads or wilted with the salmon and full of iron - essential for new mums)
• tomatoes (with the egg as a snack, on toast with the avon - endless uses)
• falafel (easy with salad for lunch)
• salmon (rich in omega 3 - bake with lemon for 25 mins in a foil boat)
• sweet potatoes (can have baked or cut into wedges - 40 mins in the oven)
• lemons (first drink with hot water and to slice over salmon and bake)
• houmous (great for snacking with crudités)
• cucumber (crudite or on salads)
• celery (crudite)
• apples (for breakfast or as a snack with raw nuts)
• cinnamon (blood sugar balancing - sprinkle on sliced apple or porridge or both)
• buckwheat flour (makes easy pancakes in 5 mins - see my recipe)
• organic porridge oats (breakfast essential - can make the night before - see recipe)
• Coconut/dairy free based yogurt (breakfast or snack)
• seeds - for snacking, on salads or on soups)
• butternut squash (great roasted with salads or made into an easy soup - see recipe)
• tinned tuna (great cupboard staple to put on jacket sweet potato or as a toast topper with capers)
• olive oil (healthful fat to drizzle over soups and salads and veggies)
• lentils (easily make a bolognese or soup - many many uses and keep well in the cupboard)
• garlic (add to soups and cooking - essential for health)
• turmeric (anti-inflammatory - sprinkle on eggs, soups and make golden mylk)
• coconut oil (cooking, add to smoothies and use topically on you and baby)
• dark chocolate - ESSENTIAL for mental wellbeing haha :-)

Equipment:

• nutribullet/blender
• steamer
• saucepans

I have many really easy recipes for the above ingredients that take very little preparation or time to cook/make. So its really important to give yourself the nutrition to function - remember...

you can't pour from an empty cup!!!!!

GOOD LUCK MAMA xxxxx