Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?
Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!
A Healthy Lunchbox:
- 2 Slices White Bread
- 2 tsp low fat butter
- 1 Slice of Cheese
- 3 Slices of Ham
- 25g Lettuce
-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.
The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.
The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.
With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.
That’s right I said cheesecake and low carb all in the same sentence!!
The food network is a great place to find loads of yummy low carb meals and treats. Eating healthier doesn’t mean you have to sacrifice taste.
24 ounces cream cheese, softened
1 cup extra-fine whole milk ricotta cheese (to refine, process in a food processor for 1 minute)
1/2 cup sour cream
1 1/2 cups sugar substitute (recommended: Splenda)
1/3 cup heavy cream
1 tablespoon no sugar added vanilla extract
1 tablespoon fresh lemon juice
3 egg yolks
Special Equipment: 1 (8-inch) springform cake pan
Preheat oven to 400 degrees F.
Spray the springform pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1-inch of water and place it on the center rack of the oven to preheat.
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Do you always find your snacking before bed, sitting watching television and next thing find yourself half way through a tub of Ben & Jerry’s and leaving yourself feeling down and not great!? Well there is a solution!
Snacking is good and healthy and an evening snack can also be a good thing you just need to know the right foods to be snacking on.
Before bed there are snacking no no’s! These include caffeine (unless you plan to be awake all night, avoid the caffeine before bed to ensure you get a good sleep), alcohol, heavy meals (that will leave you feeling full and also contribute to weight gain) and packaged unhealthy snacks that are high in sugar and salt such as crisps and chocolate.
There are many reasons for evening snacking such as dehydration, boredom, low salt or sugar levels, lack of protein or genuinely hungry. Whatever the reason there are certain foods that snacking in the evening wont have you feeling guilty and will ensure you get a good night’s sleep! 🙂
Food’s high in protein are good as they leave you feeling fuller rather than foods high in carbohydrates. If you have evening cravings, first drink a glass of water and if this doesn’t satisfy your cravings small portions of high protein/fibre foods such as a granola bar, yoghurt , fresh fruit, veggie sticks, cereal (with low-fat milk), hardboiled egg, mixed nuts or seeds and plain popcorn are good healthy evening snacks.
So before you go to grab the quickest option to munch in front of the telly, first consider the evening snacking no no’s, try a glass of water and if this doesn’t work try a low-fat, high protein or fibre, small serving size snack, you will be feeling more positive and feeling overall better.
Remember a small change can have bigger benefits! 🙂
This is great for those that are in a rush in the morning and never have time to dedicate to making their breakfast. I for one, feel your pain. I would rather choose those extra few minutes in bed in the morning (especially those cold ones!) than making a decent breakfast!
But I love this recipe! Quick, easy, handy, nutritious and prevents those, like me, from skipping the most important meal of the day, BREAKFAST!
Make the night before to avoid missing those extra minutes in bed or simply for an on-the-move breakfast or lunch that you can grab in the morning and bring with you.
You will need:
☑350g jumbo oats
☑200g mixed nuts
☑50g of each sunflower & pumpkin seeds
☑100g dried apricot
☑100g dried apple
☑Yoghurt or milk to serve
NOTE: Change up the nuts and dried fruit mixes to match your own taste.
• Roast the jumbo oats in the oven for 15-20 minutes, until golden brown.
• Remove from baking dish and allow to cool in a bowl.
• Add the rest of the ingredients and mix well.
• Store in an air tight container in the fridge and serve covered in milk or yoghurt.
•You can also leave the muesli soaked in the milk or yoghurt over night for a creamy texture muesli.
Everyone is always told water is good for you, that you should drink water and so on, but do you really know why?
Water has many functions in the human body and it makes up to 75% of the human body.Water is essential for survival! It plays a role in every cell in the body and is needed by every system and organ. Lack of water can lead to a condition known as dehydration which can mean headaches, dizziness, muscle weakness, fatigue and more.
Water has many health benefits as well as being essential for life.
The picture below shows just 10 functions and health benefits of drinking water.
It is recommended that a person should drink at least 8 pints of water a day! Water also has better benefits depending on when you drink, for example drinking a pint of water in the morning helps activate internal organs and drinking a glass of water after a meal aids digestion.
Apples are probably the most common fruit (or at least the oldest?), however today I decided they were well worth a mention. Apples are packed full of nutrition that provide many health benefits! They are also delicious to taste and come in loads of different varieties’ :)🍎🍏🍎
Apples contain minerals such as potassium, calcium, iron and magnesium. These minerals aid healthy bones and can prevent the development of osteoporosis which can develop especially in older women.
Polyphenols are also found in apples and have great health benefits such as anti-aging. These polyphenols also have a role in fat management and can help the maintainance of weight or aid weight loss. Polyphenols in apples reduce LDL cholesterol and lower plasma total, therefore help our cardiovascular systems and reduce chance of developing lung cancer and asthma.
An average apple contains approx. 17% dietary fibre. Fibre contains properties that aid digestion and weight loss and also reduce cholesterol and the slow release of energy helps in blood sugar regulation.
Not only are apples good for our bones, cardiovascular system and digestion system but eating an apple could also mean whiter teeth :D, prevent development of neurological diseases such as Alzheimer’s disease, help prevent development of cancers, diabetes and gallstones, control irritable bowel syndrome, aid towards a healthier heart, boost your immune system and detoxify your liver!
With all these benefits, why wouldn’t you like apples ???
Tips for Parents and Children on Healthy Ideas for School Lunches
With the start of the school year around the corner, now is the perfect time for parents to ramp up efforts at infusing their kids’ lunches with creative, healthy options. “You don’t have to completely cut…
Nutritionists offer more tips for making kids’ lunches healthier
Its hard to count every single calorie you consume everyday. But luckily we have Supertracker to help you along the way!
It doesn’t only have a huge database of food and drinks but it has full nutritional information on each food, therefore you can keep track of every part of your diet!
The great thing about Supertracker is that it is easy quick and will help you to stay on top of health and help you reach your goals. Not only does it allow you keep track of your diet it also keeps track of your physical activity!
Try it yourself and see what you think ———->>>>>>>>>