Skip to main content
site map
contact
our twitter linkdin youtube
Latest Posts
Categories

Fitness Blog Covering Topics Of Interest
Saturday, October 05 2013

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard earned fitness results.

Servings: 6 
Here’s what you need:

For the Salad

  • 2 cooked chicken breasts, chopped
  • 1.2 cup cherry tomatoes, quartered
  • 1 Tablespoon red onion, minced
  • 1/2 cup cucumber, chopped
  • 4 cups romaine lettuce, chopped
  • 4 strips, cooked nitrate-free bacon, chopped
  • 1 avocado, chopped

For the Dressing

  • 1/8 cup olive oil
  • 2 Tablespoons lemon juice
  • 1 packet stevia
  • 1 teaspoon crushed garlic
  • 1 teaspoon Dijon mustard

Instructions

  1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.
  2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

Posted by: Ronald AT 09:32 am   |  Permalink   |  Email
Sunday, April 07 2013

Legumes play an important role in traditional diets in many parts of the world. They are low in fat, are good sources of protein and fiber, and contain a variety of micronutrients and phytoestrogens (plant estrogens). Phytoestrogens have received a lot of attention for their ability to fight not only cancer, but also heart disease and osteoporosis. They help balance hormones in the body and thus are thought to be particularly valuable for the hormone-dependent cancers: breast cancer and prostate cancer. It is well known that male hormones play a role in prostate cancer development.

Despite their advantages, legumes play a minor role in most Western diets. The typical Western based diet (lower in vegetables and legumes and higher in animal-based foods) can cause an increase in both male and female hormones (androgens and estrogens), while a plant-based diet tends to lower these hormones. This is the basis for the role of diet in the development of hormone-dependent cancers.

Soy foods, such as tofu, soy milk, soy beans, and vegetarian burgers, seem to be particularly rich in cancer-fighting properties. This is at least partially due to a form of phytoestrogen, called isoflavones, that is found primarily in soy. It appears to help prevent prostate cancer by binding to male hormone receptors in the prostate, thus reducing the stimulating effect of male hormones on prostate cell growth.

Epidemiological studies have shown that high levels of isoflavones are often associated with low rates of breast, colon, and prostate cancer. This has been used to explain why countries such as Japan and China that typically consume large amounts of soy have lower risks of these diseases.

The difficulty with consuming soy for reducing risk of prostate cancer is the lack of clinical trial evidence to support its use. As with any dietary component, it is difficult to isolate the effect of a particular food type to prove its effectiveness. One prospective study, including over 12,000 men, did evaluate consumption of soy milk. It found that those who drank soy milk regularly had a reduced risk of prostate cancer. The relationship held up after other factors were controlled for. Other studies need to be done to further establish the benefits of soy. In the meantime, getting more soy foods into your diet can be healthy for many reasons, and lowering your risk of prostate cancer may be one of these.

Posted by: RealAge AT 08:32 am   |  Permalink   |  Email
Sunday, October 28 2012

What to sow, grow & eat in November...

SOW

 

Sow these seeds directly outside in pots or veg patches:

  • VEG: broad beans, peas

Sow these seeds inside in seed trays/mini pots:

  • SALAD: spring onions, sprouting seeds - cress, alfalfa, mung beans

GROW 

 

Plant seedlings sown 3-6 weeks ago outside – in bright spaces:

  • VEG: kale
  • SALAD: lettuce, rocket,chard, spinach, pak choi, mustards, mizuna

Keep growing these sprouting seeds / seedlings inside:

  • SALAD: cress, alfalfa, mung beans

Protecting your plants:

  • With new plants/sowings – consider protecting them against dropping temperatures, with homemade cloches or gardening fleece.

EAT

 

Harvest & Eat these seasonal fruit & veg varieties:

  • VEG: chillies, peppers, tomatoes, chicory, leeks, butternut squash, pumpkins & gourds, beetroot, main crop potatoes, peas, cabbage, kale, broccoli, carrots, onions, garlic, parsnips
  • SALAD: chard, spring onions, radishes, lettuce, spinach, rocket, cress, mung beans, alfalfa
  • HERB: mint, parsley, chives, coriander, sorrel, sage, thyme, rosemary
  • FRUIT: apples, pears
Posted by: The Seed Pantry AT 12:32 am   |  Permalink   |  Email
Thursday, July 19 2012

There appears to be a difference of opinion concerning the merit of fruits versus vegetables. There is a small but zealous group of people called fruitarians who maintain that fruit is the only proper food for mankind. Then there are some like myself who favor vegetables for good health and proper nutrition. In fact, I feel that fruit, even in the broadest possible range and variety, can never provide sound health and long life.

The fruitarians maintain stoutly that through the use of fruit they enjoy good health or have regained good health after being sick. I sometimes demand proof of their statements and they offer it in various ways. For example, they use their own good health as testimony that an all-fruit diet is the proper course to follow. They also cite the gorillas and other primates as examples of fruit eaters who display great strength and good health.

Back a few years ago I could not refute these statements and even though I could not accept their theory that fruit and fruit alone was the proper diet for man, I just permitted the matter to rest. However, after a lot of study and investigation, I learned that there are few, if any, robust and healthy fruitarians. I do not know of one 100% fruitarian who has lived on a totally fruitarian diet for ten straight years, let alone 25 years or more. Therefore, if they cannot show me an example .... that is, a good example .... of someone who has remained on a strictly fruit diet for ten years or more, then what have they to offer as proof? On the other hand, I have known a few myself who tried a totally fruitarian diet and all came 'a cropper'.

Then I found proof that the statement that the gorilla eats only fruit is nothing but a myth .... and a stupid ridiculous myth at that! For years the fruitarians have been citing gorillas or other primates as an example of the value of a strictly fruitarian diet. However, upon studying the eating habits of gorillas, I learned that fruits constitute less than 10% (actually closer to 5%) of the total diet of gorillas. A detailed comprehensive book, written and tabulated by one who spent some years among them, gives this proof conclusively and it is available to anyone who wishes to get it. The title of the book is, "The Mountain Gorilla Ecology and Behaviour," written by George B. Schaller and published by the University of Chicago Press.

The reason I have taken the trouble to bring this whole matter of the gorilla and the fruitarian diet into the open is that with the exaggerated claims of the fruitarians and the fact that the fruitarian diet is pleasing and delectable, many people might be led to believe their claims and perhaps do themselves serious harm. I have witnessed just that in at least four instances.

My many years of reasearch and study have clearly and unmistakably indicated that vegetables are a better source of nutrition than fruits. It is admitted that most fruits are more pleasant, more palatable and more delectable and no doubt require less work in preparation than vegetables, but it appears certain that vegetables are more valuable nutritionwise.

I stress to you readers who are seeking health that you do not make the mistake of trying to regain or maintain your health on a diet of fruit juice alone. I maintain that it cannot be done.

It is my way of life to read and study nutrient charts and from these charts I learn and then base my opinions. Thus, when I say that vegetables contain many more essential nutrients than fruit, I want you to know that I have investigated the matter.

One must not judge the nutritional value of fruits and vegetables by taste and flavor alone. A vegetable I consider to be one of the finest — namely, cabbage — is acceptable when sliced, shredded or chunked but it is much, much less palatable in the juice form. In fact, I know of few if any less desirable juices than cabbage. However, in an actual research project it was found that cabbage juice therapy was a safe and almost positive way to rid oneself of ulcers.

Again, do not judge the merit of a juice by palatability alone. Remember, we go on a juice regimen in order to improve or regain our health .... not as a fad or for fun. It is strictly a means of survival, so flavor is not of importance. On the other hand, one need not sacrifice everything nor follow a spartan regimen. One can have a fair amount of the more enjoyable fruit juice .... for example, one-third fruit juice and two-thirds vegetable juice .... but I would strongly advise that they not be mixed. Although an apple will improve the flavor of many vegetable juices, I advise that you take your fruit and vegetable juices separately.

It is important, in my opinion, that the variety of fruits and vegetables used be as broad as possible. Do not restrict yourself to the juices of one or two fruits and one or two vegetables. Make positively sure that you get a broad variety. In this way your diet will be properly balanced .... and this will be reflected in the way you feel and the way you look. You will note, if you study charts, that some juices contain large amounts of one nutrient or element whereas other juices contain large amounts of other nutrients or elements.

It is claimed that fruit juice is the cleanser of the body. No doubt you have noticed that fruit juice cause a much greater frequency of urination and, thus, they are generally referred to as cleansers. In my opinion, the fact that they make you urinate frequently does not necessarily mean that they are cleansers .... but that is the value that many authorities attribute to them. However, you can be sure that a lot of fruit means a lot of urine.

A few years ago I had a friend visiting me from Alaska and he confided in me that he was fearful that he was developing diabetes. I asked him why he was fearful and he told me that recently he had been urinating much more than usual. He also told me that, knowing he was coming to visit me, he had gone on a fresh fruit diet. I pointed out that a diet of fruit, especially melons, will greatly increase the flow and frequency of urine. It turned out he had nothing to fear .... it was simply 'much fruit, much urine'.

While fruit juices are referred to as cleansers of the human body, vegetable juices are called the regenerators or builders and this tends to bear out my belief that vegetable juices contain more nutrients than fruit juices. My studies reveal that vegetable juices contain practically all of the nutrients required to build and sustain the human body in optimum health.

For those who are addicted to drinking and consuming large quantities of tea, coffee, milk or other beverages, I would like to suggest that drinking fruit or vegetable juices would be far more beneficial health wise and, of course, fruit or vegetable juices are not addictive. Desirable and pleasant, yes, but addictive, no! At the same time I would like to remind you rather emphatically that fruit or vegetable juice is not just a refreshing drink like water or pop, but it is a food .... and a potent, health-giving food at that!

In using juices, remember, no seasoning should ever be added. In fact, to add seasoning of any kind would detract from the value of the juice or create an imbalance. Never, ever add salt to, any fresh juice. In fact, if you value your health, do not add salt to any food.

My enthusiasm for fresh vegetable and fruit juices did not spring up overnight. It slowly developed over a period of many long years, during which time I watched experiments and learned just what these juices can do.

Well, I have a love affair with vegetable juices and I want to tell you that that love affair is based on the soundest foundation that exists on earth .... I saw with my own two eyes some of the lives that were saved by vegetable juices. Yes, I actuallly saw terminal cancer cases turned back to good health even after the medical doctors said that no more could be done. It is not hard to have a love affair with such a virile lover!

Posted by: Adam Brookover AT 01:26 am   |  Permalink   |  Email
Monday, April 02 2012
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

When I go into my garden with a spade, and dig a bed, I feel such an exhilaration and health, that I discover I have been defrauding myself all this time in letting others do for me what I should have done with my own hands.
-- Ralph Waldo Emerson, 1849


It's difficult to find a gardener who doesn't agree with Emerson. The reward, avid gardeners say, of cultivating the earth is nothing short of sublime. So what exactly is going on in the backyard plot that has captivated more than 85 million Americans? Well, in a word, healing.

Getting your hands dirty and letting your cares fall away can be a meditative experience for the gardener, explains Charlie Nardozzi, horticulturist for the National Gardening Association (NGA) in Burlington, Vt.

"It's a place to get lost in," he says. "When people go out to garden, it's often the first time that day they've slowed down and relaxed a little bit."

On a physiological level, this calming effect lowers stress hormones that may ease a variety of conditions such as heart disease, hypertension, gastrointestinal disorders and insomnia. "I encourage people to visit their garden everyday, even if they're not working on it," Nardozzi says. "When you reconnect with the weather, temperature, butterflies and other animals, you get a better sense of the cycle and rhythm of life."

Of course, many gardeners also welcome the physical workout. Planting, watering, weeding, raking, digging, spading, tilling and trimming increase flexibility, strengthen joints and work all the major muscle groups. "The key with gardening," Nardozzi says, "is to vary the type of work you're doing, for example doing three different activities for 10 minutes each."

As with any exercise regimen, the key is to start at a comfortable pace and gradually work your way up to longer, more difficult activities. Ideally, your heart rate while gardening should be the same as when you're at a brisk walk, but not so high you can't complete sentences between breaths. Overdoing it can result in sore joints and muscles, or worse, increased heart attack risk. As the summer heats up, make sure you drink plenty of water to avoid dehydration, which can contribute to headaches
and muscle cramping.

Cultivating your own fruits, vegetables and herbs gives you control over the produce on your plate. Conventional crops are sometimes genetically modified and may contain chemicals that can't be easily washed away. But in your own garden, for example, you can counter aphids with ladybug larvae rather than pesticide.

Finally, have at the bounty. Fruits and vegetables are full of important nutrients and antioxidants that remain key in preventing disease and maintaining wellness. And biting into a fresh, ripe strawberry never tasted so good.
Posted by: Lara Evans Bracciante AT 09:07 am   |  Permalink   |  Email
Saturday, July 09 2011

What to sow, grow & eat this month

SOW

Sow these seeds directly outside in pots or the veg patch:

VEG: carrots, peas, beetroot, french beans, runner beans, borlotti beans
SALAD: chard, spring onions, radish, lettuce, spinach, sorrel, rocket, chicory
HERB: chives, parsley, coriander, dill, mint, thyme

Move earlier sowings outside to grow in larger pots or the veg patch of:

VEG: courgettes, kale, french bean, borlotti bean, leeks, cabbage, squash, pumpkins
SALAD: lettuce
HERB: basil, oregano
FRUIT: melon, strawberries, rhubarb

Continue to sow seeds inside on bright window sills of:

VEG: kale, french beans
SALAD: cress, alfalfa, mung beans, lettuce, radish, chard, spinach, rocket
HERB: basil, oregano

EAT

Harvest & Eat these seasonal fruit & veg varieties:

VEG: broad beans, courgettes, french beans, runner beans, tomatoes, chillies, aubergine, artichoke, fennel, mangetout, peas, new potatoes, broccoli, carrots, onions, turnips,
SALAD: spring onions, radishes, lettuce, spinach, rocket, watercress, cress, mung beans, alfalfa
HERB: basil, parsley, chives, dill, coriander, sorrel, mint, tarragon, sage, oregano, thyme, rosemary
FRUIT: blackberries, strawberries, cherries, gooseberries, raspberries, blueberries
Posted by: Ronald AT 01:02 pm   |  Permalink   |  Email
Wednesday, June 01 2011

Flaming June should bring us a hot sunshine filled month with the risk of frost passed and those in more northerly parts should be able to catch up with those in the south. We're also moving towards the longest day, June 21st being the summer solstice so there is plenty of daylight to let you get on with things.

There is a lot to do in June but the rewards for our efforts are coming in the harvest.

Harvest

Salad crops should be available, lettuce, spring onion, radish etc, Summer cabbage and early carrots. With carrots the later thinnings can provide a great addition to a salad or just steamed with a cooked meal.

The early potatoes will be coming in this month. Because your potatoes will be going from ground to pan in a matter of minutes you will discover a truly wonderful flavour.

Beetroot, young turnips and summer spinach may all be welcome fresh additions to your diet.

The early peas could well be cropping in June, especially in the south

Sowing, Planting and Cultivating

Cultivating

As with May, we really need to keep on top of the weeds. Hoeing them off as small seedlings will make the job far easier than waiting for them to grow and send their roots down. Hoeing is best done on a dry day so that the weeds do not have a chance to recover. Don't forget to sharpen your hoe before you start and frequently as you use it. Keeping a small sharpening stone or file in your pocket will make this more convenient.

Continue thinning out your carrots, parsnips, beetroot etc. As I said above, later carrot thinnings can provide a tender and tasty addition to a meal.

Water when required. Your best measuring instrument for water is your finger. If the top of the soil looks dry, insert your finger into the soil. If it's dry at the tip, then you need to water.

Don't just sprinkle a few drops on the surface, it probably won't penetrate and do any good. Far better to give a good soaking less frequently that will get to the roots of your crops.

In very dry weather, keeping the surface friable by hoeing will help keep the water from getting to the surface by capillary action and then evaporating away. It also helps water soak in when you do get some rain.

Planting

You should be able to plant out brassicas now. Broccoli and calabrese, Brussels sprouts, summer cabbage.

If you have started beans in pots, both runner and French these can go into the outside too. Leeks may well be ready to move to their final position. Ideally they want to be about pencil thickness. Don't follow the old guidance to trim the leaves and roots when transplanting leeks. It has been proven to be of no benefit and is counter-productive. Celery can go out now as well.

Outdoor tomatoes can go to their final position now. When moving plants from greenhouse to outdoors it is a good idea to condition them to the move. Take them out in the day and put them back at night for a few days or move from greenhouse to coldframe. This avoids shocking the plant by a sudden and drastic change in climate.

Sowing

There is a lot to sow this month and with many crops you can sow one set and then a few weeks later re-sow to give you a succession of fresh vegetables at the peak of perfection. In dry weather it is a good idea to soak your seed drill before sowing and then just water with a fine rose after.

  • French and Runner Beans
  • Maincrop peas
  • Beetroot
  • Carrots
  • Turnips
  • Swedes
  • Cauliflowers
  • Chicory
  • Endive
  • Kohlrabi
  • Sweetcorn
  • Squash
  • Courgette and Marrows
  • Cucucumber

Beetroot, french beans, carrots, kohlrabi, peas, lettuce, endive,radish should be sown at intervals throughout the summer months to provide a constant supply Successional sowing ensures you always have fresh crops at the peak for your table

 

In the greenhouse

Keep pinching off the side shoots with your tomatoes and keep an eye out for pests such as aphids, whitefly, red spider mite. If you are subject to attack by these pests it is worth checking out biological controls as these are perfectly safe to use and, used correctly, more effective than traditional chemical controls. Many of the chemical controls of the past are no longer available anyway so the organic alternatives are now the mainstream choice.

Fruit

Make sure your fruiting plants have sufficient water when the fruit is swelling. This is critical to a good crop.

Thin out plums and apples in June. Better to have one reasonable apple than three miniature marbles. Nature naturally tends towards this and sheds excess fruit. This is known as the 'June Drop'. It's best to thin out after this.

General Tasks

The infantry of slugs and snails are attacking at ground level so take action to keep them down and the air force of birds are coming from the skies to eat your crops. Don't forget the netting.

The butterflies are about now as well. Beautiful as they are, check the undersides of your brassica leaves for the yellow or white eggs that will hatch into caterpillars and devastate the plant. You can squash them, wipe or wash them off easily at this stage.
Posted by: Allotment.org AT 05:21 am   |  Permalink   |  Email
Sunday, May 01 2011

May is one of the busiest months in the kitchen garden. The soil is warm and everything should be growing well. Unfortunately the weeds are growing well too so there is no time to relax. Do watch out for a late frost, many growers have been caught out and lost their recently planted beans etc. Keep that fleece handy just in case.

If you do not have any horticultural fleece you can use old net curtains, bubble wrap and the traditional newspaper as a method of insulation when a cold night is forecast.

Harvest

Depending where you are and what you planted, you may have some salad crops ready. Hardy lettuce and spring onions, fast growing radish may well be available. If you tried potatoes undercover, you may well be getting the odd meal from these.

Winter cauliflowers, spring cabbage, sprouting broccoli and kale should be ready now.

The luxury crop asparagus may be starting for you as well this month. Unbeatable!

Sowing, Planting and Cultivating

Cultivation

There are two main cultivation jobs you need to keep on top of in May. First, the weeds are growing. Hoeing them off as small seedlings will make the job far easier than waiting for them to grow and send their roots down. Hoeing is best done on a dry day so that the weeds do not have a chance to recover. Don't forget to sharpen your hoe before you start and frequently as you use it.

The other cultivation job outdoors is to thin out. We sow our carrots and parsnips and it seems a shame to remove seedlings we were so happy to see appear but it needs to be done.

Sowing

There is a lot to sow this month and with many crops you can sow one set and then a few weeks later re-sow to give you a succession of fresh vegetables at the peak of perfection. If it is a dry May, it is a good idea to soak your seed drill before sowing and then just water with a fine rose after.

  • French Beans
  • Runner Beans
  • Beetroot
  • Broccoli and Calabrese
  • Cabbage and Cauliflowers
  • Chicory
  • Kale
  • Kohlrabi
  • Peas
  • Turnips and Swedes
  • Your salad crops should be sown in succession
  • Lettuce and Leaves such as Rocket
  • Radishes
  • Spring Onions

Sowing under cover

  • Sweetcorn
  • Courgette
  • Marrow
  • Pumpkin

These really don't like starting in the cold and you only grow a relatively few plants so starting off in pots is well worth the investment.

Sweetcorn does not like its roots being disturbed so some people pack old toilet roll inners with compost and sow in there, planting out the whole roll when ready. Because you are in a cardboard pot, they can dry out very easily and you need to ensure they are planted with the whole roll below ground level or the collar will encourage drying out and restrict growth. It is easier to use something like root trainers although an ordinary three inch pot will suffice if care is taken at planting time.

Planting Out

If your plants are large enough, you can plant out now:

  • Brussels sprouts
  • Summer cabbages
  • Celery
  • Celeriac
  • Leeks.

With leeks a good rule of thumb is to get the seedling about as thick as a pencil. Dib a hole about six inches deep using something like a spade handle and drop the seedling in. Water well and allow the soil to fall back in naturally.

The old method of trimming the roots and top before transplanting leeks is not actually a good thing and has been shown to be detrimental. It's a big enough shock to the plant being taken out of its seedbed!

In the greenhouse

The following are ready for their final home, that may be the border, a growbag or a large pot.

  • Aubergine
  • Peppers (Chilli and Sweet)
  • Cucumber
  • Tomatoes

Fruit

It's mainly a matter of ensuring that you get the crops rather than the birds. A fruit cage is a big investment but very effective, otherwise netting to keep the birds away.

Strawberries planted this year will perform better in subsequent years if you remove the flowers so they don't set fruit in the first year but concentrate on building their strength for next.

General Tasks

As I said above, keep hoeing off the weeds but perennial weeds like dandelion and dock will need their roots removing to prevent re-growth. Bindweed can be a nightmare to stop, any small piece of root will grow. It's by far the easiest to use a spray of glyphosate based weedkiller, which will go to the roots and kill the plant.

Another weed that re-appears at this time is Horsetail (Equisetum Arvense). You will need repeated applications of glyphosate weedkiller for this which will keep the plot out of action for a while as it does its work.

Organic growers will just need to keep hoeing and removing roots. This will eventually defeat the weed but it's a long, hard job.

On the subject of weedkillers, if you have used a product such as 'Weed and Feed' on your lawn, the mowings may well be toxic to your crops. Often you need to compost

Gardener's Pests

Don't forget the slugs are about, if you find an entire row of seedlings have vanished overnight you can bet it was slugs.

With your carrots, covering with a fleece and ensuring the edges are buried will stop the carrot root fly from gaining entry to lay eggs by your carrots. The eggs hatch in larvae that burrow into the carrot root, killing the plant or at least spoiling the crop.
Posted by: Allotment.org AT 06:18 am   |  Permalink   |  Email
Thursday, February 03 2011
To be healthy, children should aim to eat a variety of healthy foods every day. The growth and development of your children depends on it. By eating healthy, your children will have the energy they need to play, learn, concentrate better, sleep better and build stronger teeth and bones.

1. Enjoy a variety of foods. Serve up a healthy variety of foods each day. These include fruit and vegetables, legumes (such as dried peas, beans and lentils), wholegrain cereals, low-fat dairy, lean meat, fish and skinless chicken. Reduced fat milks are not suitable for young children under 2 years.

2. Shop healthy. If you haven’t got a healthy variety in your kitchen pantry or cupboard, you can’t put it on the table.

3. Go for quality, not quantity. Children’s serves may be small. It all depends on their age and appetite. Variety is the important ingredient.

4. Stick to three meals and two snacks every day. Growing children need to be fed regularly and often.

5. Begin their day with a healthy breakfast. It improves concentration and builds stamina.

6. Give your children choices. Offer kids a few healthy choices. For instance, ask if they would like an apricot or a plum, beans or broccoli, an egg or a tuna sandwich.

7. Lead by example. If the kids see you eating well and enjoying a wide variety of healthy foods they are likely to join in too.

8. Freeze in summer. Frozen fruits make great summer snacks. Try frozen grapes, bananas and mango wedges.

9. Keep warm in winter. Corn on the cob, baked potatoes, hot homemade popcorn, baked beans and stewed fruits can really hit the spot on cold
winter days.

10. Go for a dip. Set up a colourful vegie platter with a variety of dips or salsa.

11. Give your children water instead of juices, cordials and fizzy drinks. These drinks are full of energy and can often take away their appetite for other foods.

12. Set a sweet limit. Children don’t need sweet drinks but if you do include sweet drinks in your child’s diet, set a limit. That could be one small glass of fruit or vegetable juice, around 125ml, 1-2 times a week.

13. Make family meal times part of your routine. Whenever possible, sit and eat together as a family and have the TV turned off.

14. Lunchboxes that go crunch. Skip the chips. Fruit and vegetables in season make a great snack or lunchbox addition. Try corn on the cob, carrot and cucumber sticks, green beans, cherry tomatoes, celery, stone fruit, grapes or berries.

15. Family food – include everyone. Encourage children to enjoy the family foods and meals from an early age (about 12 months). Children will learn to eat what the family eats if they are given the same food and encouraged to try it.

16. Be persistent – you can’t afford to give up. It’s common for all kids to love a certain food one day and hate it the next. Just keep offering them healthy choices and they’ll soon be eating a wider variety.

17. If at first you don’t succeed then try, try again. Kids can be stubborn. But be patient. You may need to offer a new food 10 times or more before your child will accept it.

18. Get the kids in the kitchen. Encourage kitchen skills by having children make a sandwich or salad. Let them wash fruit and vegetables and make a simple green salad, tabouli or a fruit salad. Being involved will increase a child’s willingness to try new foods.

19. Be consistent. If your child isn’t hungry for healthy food, refrain from offering unhealthy substitutes. This will only encourage eating for reasons other than hunger.

20. Give them an encouraging word. Try not to force your child to eat. A much better technique is to praise them when they make a healthy food choice.

21. Try not to use food to punish or reward a child. A hug or a book is a much better alternative to food.

22. Hungry or not? Children sometimes eat when they’re bored, sad or lonely. Help your child to understand when they are eating for reasons other than hunger.

23. Let them make their own decisions. At the end of the day, it’s up to your child to decide whether or not to eat and how much. Your job is to offer healthy foods at regular intervals.

24. Call in an expert. If needed, get professional help to solve problems or keep the family motivated. Simply talk with your doctor, health practitioner or dietitian.
Posted by: Ronald AT 02:41 am   |  Permalink   |  Email
Please Spread Our News With Others
Email
Twitter
LinkedIn
Add to favorites