Protein Shake....for a fraction of the price!

Protein powders and shakes are possibly one of the supplement industry's highest earners, with athletes and gym goers turning to them in the hope of bulking up quickly.

Besides being expensive, protein powders are generally unnecessary...but if you do insist on having your 'post work out' shake then why not give this recipe a try!

You will need a blender and the following:

• 250ml trim milk (green top or calcitrim - yellow top)
• 3Tbsp low fat yoghurt
• 2Tbsp skim milk powder
• 1 Banana
• 3Tbsp unprocessed bran
• 1Tbsp wheat germ
• 2tsp Honey
• 4 Ice cubes

This shake will provide you with - (37g protein, 6g fat, 74g Carbohydrate)

Protein Shake....for a fraction of the price!

Protein powders and shakes are possibly one of the supplement industry's highest earners, with athletes and gym goers turning to them in the hope of bulking up quickly.

Besides being expensive, protein powders are generally unnecessary...but if you do insist on having your 'post work out' shake then why not give this recipe a try!

You will need a blender and the following:

• 250ml trim milk (green top or calcitrim - yellow top)
• 3Tbsp low fat yoghurt
• 2Tbsp skim milk powder
• 1 Banana
• 3Tbsp unprocessed bran
• 1Tbsp wheat germ
• 2tsp Honey
• 4 Ice cubes

This shake will provide you with - (37g protein, 6g fat, 74g Carbohydrate)

Protein Shake....for a fraction of the price!

Protein powders and shakes are possibly one of the supplement industry's highest earners, with athletes and gym goers turning to them in the hope of bulking up quickly.

Besides being expensive, protein powders are generally unnecessary...but if you do insist on having your 'post work out' shake then why not give this recipe a try!

You will need a blender and the following:

• 250ml trim milk (green top or calcitrim - yellow top)
• 3Tbsp low fat yoghurt
• 2Tbsp skim milk powder
• 1 Banana
• 3Tbsp unprocessed bran
• 1Tbsp wheat germ
• 2tsp Honey
• 4 Ice cubes

This shake will provide you with - (37g protein, 6g fat, 74g Carbohydrate)

Protein Shake....for a fraction of the price!

Protein powders and shakes are possibly one of the supplement industry's highest earners, with athletes and gym goers turning to them in the hope of bulking up quickly.

Besides being expensive, protein powders are generally unnecessary...but if you do insist on having your 'post work out' shake then why not give this recipe a try!

You will need a blender and the following:

• 250ml trim milk (green top or calcitrim - yellow top)
• 3Tbsp low fat yoghurt
• 2Tbsp skim milk powder
• 1 Banana
• 3Tbsp unprocessed bran
• 1Tbsp wheat germ
• 2tsp Honey
• 4 Ice cubes

This shake will provide you with - (37g protein, 6g fat, 74g Carbohydrate)

Multivitamins.. are they really doing us any good?

Many millions of people take a multivitamin supplement in an effort to improve their health and well being or to 'top up' the nutrients in their diet. The multivitamin is especially attractive to those who exist on pizza and hamburger diets, low in fresh fruit and vege..

Supplements can't be doing you any harm having those extra vitamins and minerals.. right?

Well! A recent study has concluded that multivitamins offer little in the way of protection against cancer, heart disease or improving mental health and well being. In other words, multivitamin supplements more often than not are a waste of money.

Supplementation should not be entered into lightly, certain vitamins (A, D, E, and K) are known as the 'fat soluble' vitamins.  These vitamins are not readily excreted from the body and are stored in fatty tissue, high levels of these vitamins can cause toxicity - in the case of beta carotene supplementation you may even turn a shade of orange! Some minerals can interact with one and other, or prevent the uptake of other elements in the diet, for example; over supplementing with zinc can affect the absorption of iron from foods as they both compete for absorption through the same 'channel'.

High levels of the water soluble vitamins (B vitamins and vitamin C) are readily excreted from the body and when taken as a supplement the excess is simply 'peed out' - the levels found in supplements are often doing nothing more than producing pricey pee as these vitamins can't be stored for later use.

There certainly are those who do need to supplement, if you are a vegan/vegetarian and diet is lacking in areas, you are looking to conceive or have certain medical conditions. My advice to those of you taking a multitude of multivitamins; look at your diet, are you meeting the 5+ a day recommendations? Do you eat a wide variety of foods from all of the food groups? If so, you are more than likely meeting the daily requirements for your vitamins and minerals.

If you would like to sit down and assess your current diet don't hesitate to make an appointment today!

Multivitamins.. are they really doing us any good?

Many millions of people take a multivitamin supplement in an effort to improve their health and well being or to 'top up' the nutrients in their diet. The multivitamin is especially attractive to those who exist on pizza and hamburger diets, low in fresh fruit and vege..

Supplements can't be doing you any harm having those extra vitamins and minerals.. right?

Well! A recent study has concluded that multivitamins offer little in the way of protection against cancer, heart disease or improving mental health and well being. In other words, multivitamin supplements more often than not are a waste of money.

Supplementation should not be entered into lightly, certain vitamins (A, D, E, and K) are known as the 'fat soluble' vitamins.  These vitamins are not readily excreted from the body and are stored in fatty tissue, high levels of these vitamins can cause toxicity - in the case of beta carotene supplementation you may even turn a shade of orange! Some minerals can interact with one and other, or prevent the uptake of other elements in the diet, for example; over supplementing with zinc can affect the absorption of iron from foods as they both compete for absorption through the same 'channel'.

High levels of the water soluble vitamins (B vitamins and vitamin C) are readily excreted from the body and when taken as a supplement the excess is simply 'peed out' - the levels found in supplements are often doing nothing more than producing pricey pee as these vitamins can't be stored for later use.

There certainly are those who do need to supplement, if you are a vegan/vegetarian and diet is lacking in areas, you are looking to conceive or have certain medical conditions. My advice to those of you taking a multitude of multivitamins; look at your diet, are you meeting the 5+ a day recommendations? Do you eat a wide variety of foods from all of the food groups? If so, you are more than likely meeting the daily requirements for your vitamins and minerals.

If you would like to sit down and assess your current diet don't hesitate to make an appointment today!

Multivitamins.. are they really doing us any good?

Many millions of people take a multivitamin supplement in an effort to improve their health and well being or to 'top up' the nutrients in their diet. The multivitamin is especially attractive to those who exist on pizza and hamburger diets, low in fresh fruit and vege..

Supplements can't be doing you any harm having those extra vitamins and minerals.. right?

Well! A recent study has concluded that multivitamins offer little in the way of protection against cancer, heart disease or improving mental health and well being. In other words, multivitamin supplements more often than not are a waste of money.

Supplementation should not be entered into lightly, certain vitamins (A, D, E, and K) are known as the 'fat soluble' vitamins.  These vitamins are not readily excreted from the body and are stored in fatty tissue, high levels of these vitamins can cause toxicity - in the case of beta carotene supplementation you may even turn a shade of orange! Some minerals can interact with one and other, or prevent the uptake of other elements in the diet, for example; over supplementing with zinc can affect the absorption of iron from foods as they both compete for absorption through the same 'channel'.

High levels of the water soluble vitamins (B vitamins and vitamin C) are readily excreted from the body and when taken as a supplement the excess is simply 'peed out' - the levels found in supplements are often doing nothing more than producing pricey pee as these vitamins can't be stored for later use.

There certainly are those who do need to supplement, if you are a vegan/vegetarian and diet is lacking in areas, you are looking to conceive or have certain medical conditions. My advice to those of you taking a multitude of multivitamins; look at your diet, are you meeting the 5+ a day recommendations? Do you eat a wide variety of foods from all of the food groups? If so, you are more than likely meeting the daily requirements for your vitamins and minerals.

If you would like to sit down and assess your current diet don't hesitate to make an appointment today!

Multivitamins.. are they really doing us any good?

Many millions of people take a multivitamin supplement in an effort to improve their health and well being or to 'top up' the nutrients in their diet. The multivitamin is especially attractive to those who exist on pizza and hamburger diets, low in fresh fruit and vege..

Supplements can't be doing you any harm having those extra vitamins and minerals.. right?

Well! A recent study has concluded that multivitamins offer little in the way of protection against cancer, heart disease or improving mental health and well being. In other words, multivitamin supplements more often than not are a waste of money.

Supplementation should not be entered into lightly, certain vitamins (A, D, E, and K) are known as the 'fat soluble' vitamins.  These vitamins are not readily excreted from the body and are stored in fatty tissue, high levels of these vitamins can cause toxicity - in the case of beta carotene supplementation you may even turn a shade of orange! Some minerals can interact with one and other, or prevent the uptake of other elements in the diet, for example; over supplementing with zinc can affect the absorption of iron from foods as they both compete for absorption through the same 'channel'.

High levels of the water soluble vitamins (B vitamins and vitamin C) are readily excreted from the body and when taken as a supplement the excess is simply 'peed out' - the levels found in supplements are often doing nothing more than producing pricey pee as these vitamins can't be stored for later use.

There certainly are those who do need to supplement, if you are a vegan/vegetarian and diet is lacking in areas, you are looking to conceive or have certain medical conditions. My advice to those of you taking a multitude of multivitamins; look at your diet, are you meeting the 5+ a day recommendations? Do you eat a wide variety of foods from all of the food groups? If so, you are more than likely meeting the daily requirements for your vitamins and minerals.

If you would like to sit down and assess your current diet don't hesitate to make an appointment today!

Exercise labels for food and drink?

You may have caught this on the news tonight...

New soft drink campaign uses exercise hours as deterrent - Lifestyle - Video - 3 News

What do you think? Would you find the minutes of exercise label useful or do you prefer an energy content label?

Who was shocked to learn a 355mL can of coke = 50minutes of jogging?

Don't forget when you are trying to lose weight; take into consideration what you are drinking, drinks can contain a lot of hidden calories!

Water is always a great option, if you find it a bit boring keep a jug cool in the fridge and pop a few slices of lemon and/or a sprig of mint in.

Jessica

Nutritionist

Exercise labels for food and drink?

You may have caught this on the news tonight...

New soft drink campaign uses exercise hours as deterrent - Lifestyle - Video - 3 News

What do you think? Would you find the minutes of exercise label useful or do you prefer an energy content label?

Who was shocked to learn a 355mL can of coke = 50minutes of jogging?

Don't forget when you are trying to lose weight; take into consideration what you are drinking, drinks can contain a lot of hidden calories!

Water is always a great option, if you find it a bit boring keep a jug cool in the fridge and pop a few slices of lemon and/or a sprig of mint in.

Jessica

Nutritionist

Exercise labels for food and drink?

You may have caught this on the news tonight...

New soft drink campaign uses exercise hours as deterrent - Lifestyle - Video - 3 News

What do you think? Would you find the minutes of exercise label useful or do you prefer an energy content label?

Who was shocked to learn a 355mL can of coke = 50minutes of jogging?

Don't forget when you are trying to lose weight; take into consideration what you are drinking, drinks can contain a lot of hidden calories!

Water is always a great option, if you find it a bit boring keep a jug cool in the fridge and pop a few slices of lemon and/or a sprig of mint in.

Jessica

Nutritionist

Exercise labels for food and drink?

You may have caught this on the news tonight...

New soft drink campaign uses exercise hours as deterrent - Lifestyle - Video - 3 News

What do you think? Would you find the minutes of exercise label useful or do you prefer an energy content label?

Who was shocked to learn a 355mL can of coke = 50minutes of jogging?

Don't forget when you are trying to lose weight; take into consideration what you are drinking, drinks can contain a lot of hidden calories!

Water is always a great option, if you find it a bit boring keep a jug cool in the fridge and pop a few slices of lemon and/or a sprig of mint in.

Jessica

Nutritionist

FAD diets and why they just won't work...

Weight loss is no easy feat, whilst it is definitely achievable it can be tough.

The key to sustained weight loss is patience.

Rapid weight loss often results in rebound weight gain and can see you stacking on many more kilos than you began with!

There are a few things I would like to address about dieting, in particular a nutritionist's nightmare, the FAD diet;

• There is NO such thing as 'quick fix'; weight loss requires commitment, motivation and knowledge.
• There is NO magic, wonder pill ready to blast the fat off
• Eating in 'cycles' or stages will do nothing more than cause your body to store more fat! - it will revert back to stone age feast and famine programming. (think of the diets ordering strict cleansing or detoxing followed by refueling/ re feeding stages - this is yo-yo dieting at its best).
• Diets restricting you to lists of foods, groups of foods or cutting out whole nutrient groups (such as, dairy or carbohydrates) should also be avoided. - these become boring and aren't sustainable long term or are in actual fact causing more harm than good! (especially in the case of removing dairy from your diet!)
• Look out for the QUACKS these "Doctors" with many decades of experience are often not associated with any medical qualification or nutrition knowledge. (in fact here is a great link to check up on your latest FAD diet author and see if they've made the cut onto the quackery list! You will notice The Atkins, The Zone and The Blood type diet feature.)
• Many FAD diets will often be based on single complex studies and draw simplistic recommendations, they may also be based on studies that haven't been reviewed by other researchers, and will most certainly ignore contradictory results from other studies!
• Finally, the most obvious sign you are embarking on a FAD diet is one requiring you to purchase a product to partake, I'm talking; meals, pills, supplements, hormones, drinks. You name it, they'll sell it..

It is important to remember that food and dieting does not come with a 'one size fits all' answer. Successful weight management is about eating a wide variety of nutrient dense foods, and knowing how these foods contribute to your energy intake as a whole and balancing it against your energy output.

Weight loss requires a combined approach, firstly you need the motivation and commitment to make changes. Secondly you need dietary knowledge and support to make the right changes and finally, successful weight loss requires exercise.

Acquiring the correct dietary knowledge and knowing how to apply it can often be confusing and at times overwhelming. Its about making small but significant changes to your eating habits and lifestyle.

So for 2012 I urge you to purge your bookshelves, night stands and coffee tables of dieting books promising rapid weight loss and claims that are well...just too good to be true!

Wishing you all a happy and healthy New Year.

Jessica.

FAD diets and why they just won't work...

Weight loss is no easy feat, whilst it is definitely achievable it can be tough.

The key to sustained weight loss is patience.

Rapid weight loss often results in rebound weight gain and can see you stacking on many more kilos than you began with!

There are a few things I would like to address about dieting, in particular a nutritionist's nightmare, the FAD diet;

• There is NO such thing as 'quick fix'; weight loss requires commitment, motivation and knowledge.
• There is NO magic, wonder pill ready to blast the fat off
• Eating in 'cycles' or stages will do nothing more than cause your body to store more fat! - it will revert back to stone age feast and famine programming. (think of the diets ordering strict cleansing or detoxing followed by refueling/ re feeding stages - this is yo-yo dieting at its best).
• Diets restricting you to lists of foods, groups of foods or cutting out whole nutrient groups (such as, dairy or carbohydrates) should also be avoided. - these become boring and aren't sustainable long term or are in actual fact causing more harm than good! (especially in the case of removing dairy from your diet!)
• Look out for the QUACKS these "Doctors" with many decades of experience are often not associated with any medical qualification or nutrition knowledge. (in fact here is a great link to check up on your latest FAD diet author and see if they've made the cut onto the quackery list! You will notice The Atkins, The Zone and The Blood type diet feature.)
• Many FAD diets will often be based on single complex studies and draw simplistic recommendations, they may also be based on studies that haven't been reviewed by other researchers, and will most certainly ignore contradictory results from other studies!
• Finally, the most obvious sign you are embarking on a FAD diet is one requiring you to purchase a product to partake, I'm talking; meals, pills, supplements, hormones, drinks. You name it, they'll sell it..

It is important to remember that food and dieting does not come with a 'one size fits all' answer. Successful weight management is about eating a wide variety of nutrient dense foods, and knowing how these foods contribute to your energy intake as a whole and balancing it against your energy output.

Weight loss requires a combined approach, firstly you need the motivation and commitment to make changes. Secondly you need dietary knowledge and support to make the right changes and finally, successful weight loss requires exercise.

Acquiring the correct dietary knowledge and knowing how to apply it can often be confusing and at times overwhelming. Its about making small but significant changes to your eating habits and lifestyle.

So for 2012 I urge you to purge your bookshelves, night stands and coffee tables of dieting books promising rapid weight loss and claims that are well...just too good to be true!

Wishing you all a happy and healthy New Year.

Jessica.

FAD diets and why they just won't work...

Weight loss is no easy feat, whilst it is definitely achievable it can be tough.

The key to sustained weight loss is patience.

Rapid weight loss often results in rebound weight gain and can see you stacking on many more kilos than you began with!

There are a few things I would like to address about dieting, in particular a nutritionist's nightmare, the FAD diet;

• There is NO such thing as 'quick fix'; weight loss requires commitment, motivation and knowledge.
• There is NO magic, wonder pill ready to blast the fat off
• Eating in 'cycles' or stages will do nothing more than cause your body to store more fat! - it will revert back to stone age feast and famine programming. (think of the diets ordering strict cleansing or detoxing followed by refueling/ re feeding stages - this is yo-yo dieting at its best).
• Diets restricting you to lists of foods, groups of foods or cutting out whole nutrient groups (such as, dairy or carbohydrates) should also be avoided. - these become boring and aren't sustainable long term or are in actual fact causing more harm than good! (especially in the case of removing dairy from your diet!)
• Look out for the QUACKS these "Doctors" with many decades of experience are often not associated with any medical qualification or nutrition knowledge. (in fact here is a great link to check up on your latest FAD diet author and see if they've made the cut onto the quackery list! You will notice The Atkins, The Zone and The Blood type diet feature.)
• Many FAD diets will often be based on single complex studies and draw simplistic recommendations, they may also be based on studies that haven't been reviewed by other researchers, and will most certainly ignore contradictory results from other studies!
• Finally, the most obvious sign you are embarking on a FAD diet is one requiring you to purchase a product to partake, I'm talking; meals, pills, supplements, hormones, drinks. You name it, they'll sell it..

It is important to remember that food and dieting does not come with a 'one size fits all' answer. Successful weight management is about eating a wide variety of nutrient dense foods, and knowing how these foods contribute to your energy intake as a whole and balancing it against your energy output.

Weight loss requires a combined approach, firstly you need the motivation and commitment to make changes. Secondly you need dietary knowledge and support to make the right changes and finally, successful weight loss requires exercise.

Acquiring the correct dietary knowledge and knowing how to apply it can often be confusing and at times overwhelming. Its about making small but significant changes to your eating habits and lifestyle.

So for 2012 I urge you to purge your bookshelves, night stands and coffee tables of dieting books promising rapid weight loss and claims that are well...just too good to be true!

Wishing you all a happy and healthy New Year.

Jessica.

FAD diets and why they just won't work...

Weight loss is no easy feat, whilst it is definitely achievable it can be tough.

The key to sustained weight loss is patience.

Rapid weight loss often results in rebound weight gain and can see you stacking on many more kilos than you began with!

There are a few things I would like to address about dieting, in particular a nutritionist's nightmare, the FAD diet;

• There is NO such thing as 'quick fix'; weight loss requires commitment, motivation and knowledge.
• There is NO magic, wonder pill ready to blast the fat off
• Eating in 'cycles' or stages will do nothing more than cause your body to store more fat! - it will revert back to stone age feast and famine programming. (think of the diets ordering strict cleansing or detoxing followed by refueling/ re feeding stages - this is yo-yo dieting at its best).
• Diets restricting you to lists of foods, groups of foods or cutting out whole nutrient groups (such as, dairy or carbohydrates) should also be avoided. - these become boring and aren't sustainable long term or are in actual fact causing more harm than good! (especially in the case of removing dairy from your diet!)
• Look out for the QUACKS these "Doctors" with many decades of experience are often not associated with any medical qualification or nutrition knowledge. (in fact here is a great link to check up on your latest FAD diet author and see if they've made the cut onto the quackery list! You will notice The Atkins, The Zone and The Blood type diet feature.)
• Many FAD diets will often be based on single complex studies and draw simplistic recommendations, they may also be based on studies that haven't been reviewed by other researchers, and will most certainly ignore contradictory results from other studies!
• Finally, the most obvious sign you are embarking on a FAD diet is one requiring you to purchase a product to partake, I'm talking; meals, pills, supplements, hormones, drinks. You name it, they'll sell it..

It is important to remember that food and dieting does not come with a 'one size fits all' answer. Successful weight management is about eating a wide variety of nutrient dense foods, and knowing how these foods contribute to your energy intake as a whole and balancing it against your energy output.

Weight loss requires a combined approach, firstly you need the motivation and commitment to make changes. Secondly you need dietary knowledge and support to make the right changes and finally, successful weight loss requires exercise.

Acquiring the correct dietary knowledge and knowing how to apply it can often be confusing and at times overwhelming. Its about making small but significant changes to your eating habits and lifestyle.

So for 2012 I urge you to purge your bookshelves, night stands and coffee tables of dieting books promising rapid weight loss and claims that are well...just too good to be true!

Wishing you all a happy and healthy New Year.

Jessica.

Eating a Rainbow!

Encouraging a variety of fruits and vegetables in your child's diet is very important for developing fantastic lifelong food habits (they may stray in the teenage years but research shows habits formed in the younger years will typically prevail in adulthood!). 

Toddlers can be particularly fussy when it comes to trying and accepting new foods and it is critical you introduce and then re-introduce on up to a dozen more occasions for a new fruit or vege to become familiar and eventually 'accepted' into their diet.

A great idea is to talk with your child about 'eating a rainbow everyday' this means eating a selection of different coloured fruit and vegetables ( think 5+ different servings; and a serving is generally the size of the child's fist). 

You may even consider drawing up a chart like the one pictured above and work with your child to tick or stick stars on it every time they choose to eat a colour group. Giving your child this sense of control to decide what colour or fruit/vege to eat and seeing their chart fill with stickers may help to develop eating patterns that will prove to be beneficial for health now and in the future.

Why eat a Rainbow every day?

Different coloured fruits and vegetables contain different vitamins and minerals, so it important to eat a variety of these in order to get the right amount and blend of nutrients!

Whats in the Rainbow?

This table may give you some useful ideas to offer your child as part of their rainbow!

Fresh, Frozen, Canned, Dried and 100% Juice all count as a serving!

Here are a few handy tips for parents:

• Children model what they see at the table and in the kitchen, so parents...if you want your child to try new things sit down and show them just how yummy these new foods really are!
• Serve a new food first while the child is still hungry
• Encourage just a taste (or lick!) and allow your child to decide if they will have more
• And perhaps most importantly! Avoid using food as a reward or punishment. It is important for your child to form a healthy relationship with food, rather than forming positive and negative associations with certain groups such as sweet foods for behaving well.

Don't forget, if you are struggling to implement a healthy diet for your child or have any queries don't hesitate to get in contact with us and we will happily assist you in working through any feeding issues!

All the best,

Jessica

Nutritionist




I would like to credit www.wegmans.com for this excellent chart and vege list. Check out the other resources too!

Eating a Rainbow!

Encouraging a variety of fruits and vegetables in your child's diet is very important for developing fantastic lifelong food habits (they may stray in the teenage years but research shows habits formed in the younger years will typically prevail in adulthood!). 

Toddlers can be particularly fussy when it comes to trying and accepting new foods and it is critical you introduce and then re-introduce on up to a dozen more occasions for a new fruit or vege to become familiar and eventually 'accepted' into their diet.

A great idea is to talk with your child about 'eating a rainbow everyday' this means eating a selection of different coloured fruit and vegetables ( think 5+ different servings; and a serving is generally the size of the child's fist). 

You may even consider drawing up a chart like the one pictured above and work with your child to tick or stick stars on it every time they choose to eat a colour group. Giving your child this sense of control to decide what colour or fruit/vege to eat and seeing their chart fill with stickers may help to develop eating patterns that will prove to be beneficial for health now and in the future.

Why eat a Rainbow every day?

Different coloured fruits and vegetables contain different vitamins and minerals, so it important to eat a variety of these in order to get the right amount and blend of nutrients!

Whats in the Rainbow?

This table may give you some useful ideas to offer your child as part of their rainbow!

Fresh, Frozen, Canned, Dried and 100% Juice all count as a serving!

Here are a few handy tips for parents:

• Children model what they see at the table and in the kitchen, so parents...if you want your child to try new things sit down and show them just how yummy these new foods really are!
• Serve a new food first while the child is still hungry
• Encourage just a taste (or lick!) and allow your child to decide if they will have more
• And perhaps most importantly! Avoid using food as a reward or punishment. It is important for your child to form a healthy relationship with food, rather than forming positive and negative associations with certain groups such as sweet foods for behaving well.

Don't forget, if you are struggling to implement a healthy diet for your child or have any queries don't hesitate to get in contact with us and we will happily assist you in working through any feeding issues!

All the best,

Jessica

Nutritionist




I would like to credit www.wegmans.com for this excellent chart and vege list. Check out the other resources too!

Eating a Rainbow!

Encouraging a variety of fruits and vegetables in your child's diet is very important for developing fantastic lifelong food habits (they may stray in the teenage years but research shows habits formed in the younger years will typically prevail in adulthood!). 

Toddlers can be particularly fussy when it comes to trying and accepting new foods and it is critical you introduce and then re-introduce on up to a dozen more occasions for a new fruit or vege to become familiar and eventually 'accepted' into their diet.

A great idea is to talk with your child about 'eating a rainbow everyday' this means eating a selection of different coloured fruit and vegetables ( think 5+ different servings; and a serving is generally the size of the child's fist). 

You may even consider drawing up a chart like the one pictured above and work with your child to tick or stick stars on it every time they choose to eat a colour group. Giving your child this sense of control to decide what colour or fruit/vege to eat and seeing their chart fill with stickers may help to develop eating patterns that will prove to be beneficial for health now and in the future.

Why eat a Rainbow every day?

Different coloured fruits and vegetables contain different vitamins and minerals, so it important to eat a variety of these in order to get the right amount and blend of nutrients!

Whats in the Rainbow?

This table may give you some useful ideas to offer your child as part of their rainbow!

Fresh, Frozen, Canned, Dried and 100% Juice all count as a serving!

Here are a few handy tips for parents:

• Children model what they see at the table and in the kitchen, so parents...if you want your child to try new things sit down and show them just how yummy these new foods really are!
• Serve a new food first while the child is still hungry
• Encourage just a taste (or lick!) and allow your child to decide if they will have more
• And perhaps most importantly! Avoid using food as a reward or punishment. It is important for your child to form a healthy relationship with food, rather than forming positive and negative associations with certain groups such as sweet foods for behaving well.

Don't forget, if you are struggling to implement a healthy diet for your child or have any queries don't hesitate to get in contact with us and we will happily assist you in working through any feeding issues!

All the best,

Jessica

Nutritionist




I would like to credit www.wegmans.com for this excellent chart and vege list. Check out the other resources too!

Eating a Rainbow!

Encouraging a variety of fruits and vegetables in your child's diet is very important for developing fantastic lifelong food habits (they may stray in the teenage years but research shows habits formed in the younger years will typically prevail in adulthood!). 

Toddlers can be particularly fussy when it comes to trying and accepting new foods and it is critical you introduce and then re-introduce on up to a dozen more occasions for a new fruit or vege to become familiar and eventually 'accepted' into their diet.

A great idea is to talk with your child about 'eating a rainbow everyday' this means eating a selection of different coloured fruit and vegetables ( think 5+ different servings; and a serving is generally the size of the child's fist). 

You may even consider drawing up a chart like the one pictured above and work with your child to tick or stick stars on it every time they choose to eat a colour group. Giving your child this sense of control to decide what colour or fruit/vege to eat and seeing their chart fill with stickers may help to develop eating patterns that will prove to be beneficial for health now and in the future.

Why eat a Rainbow every day?

Different coloured fruits and vegetables contain different vitamins and minerals, so it important to eat a variety of these in order to get the right amount and blend of nutrients!

Whats in the Rainbow?

This table may give you some useful ideas to offer your child as part of their rainbow!

Fresh, Frozen, Canned, Dried and 100% Juice all count as a serving!

Here are a few handy tips for parents:

• Children model what they see at the table and in the kitchen, so parents...if you want your child to try new things sit down and show them just how yummy these new foods really are!
• Serve a new food first while the child is still hungry
• Encourage just a taste (or lick!) and allow your child to decide if they will have more
• And perhaps most importantly! Avoid using food as a reward or punishment. It is important for your child to form a healthy relationship with food, rather than forming positive and negative associations with certain groups such as sweet foods for behaving well.

Don't forget, if you are struggling to implement a healthy diet for your child or have any queries don't hesitate to get in contact with us and we will happily assist you in working through any feeding issues!

All the best,

Jessica

Nutritionist




I would like to credit www.wegmans.com for this excellent chart and vege list. Check out the other resources too!

Are you active everyday?

Recently I decided to up the ante on my exercise regime - time to shape up and make a few changes to my increasingly busy lifestyle.

An early morning swim seemed like the perfect place to start...three mornings a week I make use of the free local pools, I'll admit I was a bit apprehensive at first and my technique was rusty but 3 weeks into this routine it's definitely something I look forward to and feel better for!

Regular activity is part of a healthy lifestyle and we should all be looking to raise out heart beats for at least 30 minutes a day, if you are trying to loose weight aim for 60 minutes of moderate activity most days of the week.

Here are a few reasons to get moving:

- exercise will make you feel more energised

- feel more relaxed and able to cope with stress

- maintain a healthy weight or help shift the extra kilos

- will help to keep bones and muscles strong - resistance exercise is important for maintaining bone health

- improve cholesterol and blood-sugar levels

- reduce the risks of obesity, heart disease, diabetes, stroke and some types of cancer

Ways to get moving:

-opt for the stairs rather than the lift

- get off the bus a stop early and power walk to work

- take a brisk walk / jog

- get a group together or take the kids to the park for a game of touch rugby

- mow the lawns with a hand mower or get out in the garden

- check out whats happening at your local community halls, many host fun and inexpensive exercise classes

- recruit friends and family to join you on your walks, this will help keep you motivated

- swimming or aqua jogging is a great alternative to take the weigh of your joints whilst exercising

If you haven't been active for a while ease into things..... take it slow and work up to the full hour.

So take some time today to consider how active you really are and how you could fit some extra movement into your day.

Good luck!

Are you active everyday?

Recently I decided to up the ante on my exercise regime - time to shape up and make a few changes to my increasingly busy lifestyle.

An early morning swim seemed like the perfect place to start...three mornings a week I make use of the free local pools, I'll admit I was a bit apprehensive at first and my technique was rusty but 3 weeks into this routine it's definitely something I look forward to and feel better for!

Regular activity is part of a healthy lifestyle and we should all be looking to raise out heart beats for at least 30 minutes a day, if you are trying to loose weight aim for 60 minutes of moderate activity most days of the week.

Here are a few reasons to get moving:

- exercise will make you feel more energised

- feel more relaxed and able to cope with stress

- maintain a healthy weight or help shift the extra kilos

- will help to keep bones and muscles strong - resistance exercise is important for maintaining bone health

- improve cholesterol and blood-sugar levels

- reduce the risks of obesity, heart disease, diabetes, stroke and some types of cancer

Ways to get moving:

-opt for the stairs rather than the lift

- get off the bus a stop early and power walk to work

- take a brisk walk / jog

- get a group together or take the kids to the park for a game of touch rugby

- mow the lawns with a hand mower or get out in the garden

- check out whats happening at your local community halls, many host fun and inexpensive exercise classes

- recruit friends and family to join you on your walks, this will help keep you motivated

- swimming or aqua jogging is a great alternative to take the weigh of your joints whilst exercising

If you haven't been active for a while ease into things..... take it slow and work up to the full hour.

So take some time today to consider how active you really are and how you could fit some extra movement into your day.

Good luck!

Are you active everyday?

Recently I decided to up the ante on my exercise regime - time to shape up and make a few changes to my increasingly busy lifestyle.

An early morning swim seemed like the perfect place to start...three mornings a week I make use of the free local pools, I'll admit I was a bit apprehensive at first and my technique was rusty but 3 weeks into this routine it's definitely something I look forward to and feel better for!

Regular activity is part of a healthy lifestyle and we should all be looking to raise out heart beats for at least 30 minutes a day, if you are trying to loose weight aim for 60 minutes of moderate activity most days of the week.

Here are a few reasons to get moving:

- exercise will make you feel more energised

- feel more relaxed and able to cope with stress

- maintain a healthy weight or help shift the extra kilos

- will help to keep bones and muscles strong - resistance exercise is important for maintaining bone health

- improve cholesterol and blood-sugar levels

- reduce the risks of obesity, heart disease, diabetes, stroke and some types of cancer

Ways to get moving:

-opt for the stairs rather than the lift

- get off the bus a stop early and power walk to work

- take a brisk walk / jog

- get a group together or take the kids to the park for a game of touch rugby

- mow the lawns with a hand mower or get out in the garden

- check out whats happening at your local community halls, many host fun and inexpensive exercise classes

- recruit friends and family to join you on your walks, this will help keep you motivated

- swimming or aqua jogging is a great alternative to take the weigh of your joints whilst exercising

If you haven't been active for a while ease into things..... take it slow and work up to the full hour.

So take some time today to consider how active you really are and how you could fit some extra movement into your day.

Good luck!

Are you active everyday?

Recently I decided to up the ante on my exercise regime - time to shape up and make a few changes to my increasingly busy lifestyle.

An early morning swim seemed like the perfect place to start...three mornings a week I make use of the free local pools, I'll admit I was a bit apprehensive at first and my technique was rusty but 3 weeks into this routine it's definitely something I look forward to and feel better for!

Regular activity is part of a healthy lifestyle and we should all be looking to raise out heart beats for at least 30 minutes a day, if you are trying to loose weight aim for 60 minutes of moderate activity most days of the week.

Here are a few reasons to get moving:

- exercise will make you feel more energised

- feel more relaxed and able to cope with stress

- maintain a healthy weight or help shift the extra kilos

- will help to keep bones and muscles strong - resistance exercise is important for maintaining bone health

- improve cholesterol and blood-sugar levels

- reduce the risks of obesity, heart disease, diabetes, stroke and some types of cancer

Ways to get moving:

-opt for the stairs rather than the lift

- get off the bus a stop early and power walk to work

- take a brisk walk / jog

- get a group together or take the kids to the park for a game of touch rugby

- mow the lawns with a hand mower or get out in the garden

- check out whats happening at your local community halls, many host fun and inexpensive exercise classes

- recruit friends and family to join you on your walks, this will help keep you motivated

- swimming or aqua jogging is a great alternative to take the weigh of your joints whilst exercising

If you haven't been active for a while ease into things..... take it slow and work up to the full hour.

So take some time today to consider how active you really are and how you could fit some extra movement into your day.

Good luck!