Posts tagged ‘kids’

August 26, 2013

Back to School

by lrmetcalfe

It’s that time again!kids

The summer is coming to a close and September is getting; we need to start getting back into the routine. So, I thought I would mention a few holistic helpers to make September a little easier.

Unmotivated sleepy children?

If your children are constantly tired and unfocussed at school, there are two ways you could help…

1. Make sure they have a healthy breakfast.

We all know the importance of breakfast, this meal essentially breaks-the-fast, that we have had whilst sleeping. The brain and body cannot function without this morning hit of energy. Look for slow-releasing carbohydrates, and combine with a portion of protein, if you can get them to eat 1 of their five a day too- this would be an excellent start.

Try one of these:

  • Wholemeal toast, with good-quality peanut butter and a sliced banana/strawberries on top.
  • Low sugar cereal- Weetabix, ready-brek or shreddies, with milk- I like whizzing a banana in with the milk too and pouring this on my cereal- a banana milkshake with cereal!
  • Eggs are a great protein rich start to the day- try cheesey scrambley eggs and wholemeal toast or boiled eggs and soliders.
  • Smoothies- let them get creative, put out a selection of fruit, milk and yoghurt, and get blending.Nakdbars
  • If you’re really in a rush, I love Nakd bars- they are packed with dried fruit and nuts and come in a variety of delicious flavours. One of these with a yoghurt or a piece of fruit is a must have for a busy morning.

2. Make sure their diet is rich in Omega 3.

Omega 3 is all over the news, and is especially important for children. Omega 3 is one of the group of what is known as- essential fatty acids, these are the good fats, the ones we should be eating (!) they have so many health benefits, but we just aren’t consuming enough in our diets.

DHA, has been shown to be the type of omega 3 which is most beneficial for children. Multiple studies have been done into DHA’s importance for a child’s brain development and learning; links have been made between low levels of DHA and behavioural disorders.

These fats are ‘essential’ meaning the body cannot produce enough of them, we need to consume them in our diets- leading us to the main dilemma, the best source of Omega 3 is oily fish- tuna, mackerel, sardines, trout, herring, salmon- not foods most kids love to eat!

Check out my ‘Getting Fishy’ recipe article for some delicious oily-fish recipes, or have a look at fish oil supplements, especially ones high in DHA. Many companies have become well practiced at disguising the ‘fishy’ smell and there are some pleasant fish oil children’s supplements around. My favourites are, ‘Biocare Childrens OmegaBerry’ and ‘Eskimo Kids Fish Oil- Tutti Frutti’.’

Children with itchy heads?

Head lice- eek! My skin is crawling just thinking about it, but September and back to school, often sees the return of these horrible creatures. Tea Tree oil is nature’s answer! To act as a deterrent use tea tree shampoo or rub a little oil behind the ears, around the hair line.

If the critters do invade, use ‘What Nits scalb rub’, which contains tea tree, eucalyptus and neem oil, follow with tea tree shampoo and conditioner, then use a nit comb to scrape out the invaders and their eggs.

Can’t get up when the alarm clock rings?

So, we have dealt with the little ones, what about mum and dad? We all know that horrid feeling when the alarm rings, and you just can’t work up the energy to get out of bed, as the mornings get darker this feeling worsens.

You could try a supplement of 5HTP, it is a naturally occurring amino acid and is a pre-cursor for the production of serotonin- the neurotransmitter which is associated with feelings of happiness and wellbeing and melatonin- essential for the regulation of the sleep-wake cycle.

Low energy levels, can often be improved by supplementing with a high potency muti-vitamin and mineral. Make sure the supplement is high in water soluble B vitamins and vitamin C as these are essential for regulating energy levels and the nervous system. Look for a timed release supplement too, such as ‘Quest Super Once a Day’.

I hope this will help and give you some healthy ideas to get through September.

August 25, 2013

Getting Fishy

by lrmetcalfe

sTrying to increase your intake of Omega 3 fatty acids?

Check out these delicious easy fish recipes.

 

 

 

Neptune Pizza

For kids top with tuna, prawns and sweetcorn; for adults use tuna, anchovies, prawns and spinach leaves.

Serves 4-6

For the dough

375g plain flour

1 teaspoon salt

1 tablespoon caster sugar

7g dried active baking yeast

2 tablespoons olive oil

225ml warm water

For the topping

Tomato passata

Cheese

Tuna

Cocktail Prawns

Anchovies

Spinach

Sweetcorn

1. Combine flour, salt, sugar, and yeast in a large bowl. Mix in oil and warm water to form dough. Spread out on a large circular baking tray.

2. Spread with a little passata, sprinkle with cheese and add toppings.

3. Bake at 190 degrees for 20 to 25 minutes.

For another omega 3 hit serve with a rocket salad, using a dressing of lemon juice and flaxseed oil (two parts lemon juice to one part oil).

 

Happy Cheesy Fish Pie

I find traditional cheese pie quite sickly with the white sauce; this cheesy version is moist and delicious. Easy to make with kids, get them to make mini pies in small dishes and decorate with smiley faces, use cherry tomato halves for eyes, a carrot slice for a nose, a pea pod for a mouth- get creative.

Serves 4-6

Ingredients

1kg potatoes

1 carrot

2 sticks of celery

150g any white fish

150g salmon

150g smoked haddock

125g prawns

150g cheese

Olive oil

1 lemon- zest & juice

Milk

Butter

1. Preheat oven to 200 degrees and bring salted water to boil in a pan.

2. Peel potatoes, cut into chunks and add to water.

3. Get an oven dish, (or do steps 3-5 in a bowl and distribute into smaller oven dishes to make mini individual portions). Grate, carrot, celery and cheese into dish (or bowl).

4. Cut fish into chunks and add to oven dish (or bowl).

5. Add lemon zest and juice to fish, drizzle with a little oil and salt and pepper.

6. When potatoes are cooked, mash with a little milk and butter- enough to make a smooth mash.

7. Top fish with mashed potato.

8. If making ‘happy’ cheesy pies, top with smiley faces.

9. Bake in oven for 40 mins.

Serve with salad, steamed green vegetables or baked beans.

 

Tuna Sweetcorn Burgers

Serves 4

Ingredients

85g white bread, torn into pieces

198g can sweetcorn, drained

2 x 185g cans tuna in water, drained

25g grated cheese

3 spring onions, finely chopped

1 egg, beaten

2 tbsp vegetable oil

Wholemeal bread rolls or pitta breads, salsa and salad to serve

1. Whizz the bread in a food processor to crumbs, tip into a bowl, then whizz half the sweetcorn until finely chopped. Add the chopped corn, whole corn, tuna, cheese, spring onions and some salt and pepper into the bowl with the bread and mix well. Add the egg, bit by bit, until the mixture is sticky enough to be shaped into four even-size burgers.

2. Heat the oil in a non-stick pan, then cook the burgers for 5 mins on each side until golden and hot through the middle. Stuff into buns or pittas with salad and a dollop of salsa.

 

Sesame Haddock

Serves 4

Ingredients

2 slices white bread, blitzed into crumbs

1 tbsp sesame seeds

4 fillets skinless haddock or any white fish

2 tbsp plain yogurt

1 tbsp olive oil

1. Heat oven to 220 degrees.

2. Tip crumbs into a bowl with half the sesame seeds.

3. Brush fish fillets with yogurt and coat in the crumb mix. Lay on a baking tray and sprinkle over the remaining seeds.

4. Drizzle with a little olive oil, then bake for 15-20 mins.

5. Serve with oven-baked sweet potato wedges & coleslaw or salad.