Top 10 Healthy Snacks
Your health, and the health of your family is priceless. What a gift it is to be healthy! A healthy life-style encompasses good eating habits, daily exercise, drinking purified water, adequate rest and time for prayer. Most people don't seem to make the connection between their eating habits and their state of health. If youre spending time reading this then you have made the connection, well done!
Nutrition4You aims to empower you with information about nutrition and its role in mainitaing good health, so that you can consider dietary changes for you and your family. You were created for good health, and foods were created to support good health.
Fertility and Nutrition
"Infertility is the most common reason for women aged 25-45 to visit their GP after pregnancy itself" (Human Fertility and Emryo Authority 2008).
Healthy proteins, fats, antioxidants, iron, folate, vitamin D and zinc play an important role in supporting fertility. Look out for my presentation on YouTube to find out in which foods are a good source of these nutrients.
Healthy snacking can be done at mid-morning and mid-afternoon to keep blood sugar levels balanced throughout the day. The goverment guidelines recommend 2 to 3 fruits a day, so this is a good time to include a fruit portion into your diet.
Coconut is a good source of medium chain triglycerides - a healthy fat! It support brain and skin health. Coconut stores well and is easy pack into kids lunch boxes and your handbag.
Roasted chickpeas make a yummy snack. They can be roasted with salt and paprika for a tasty crunch.
Olives and olive oil are powerful antioxidants that support both brain and heart health. Antioxidants are needed to mop-up free-radicles which cause cell damage.
Carrots are a healthy low GI carbohydrate. They are also a good source of beta-carotene, which support eye and skin health. When you start with the sniffels, boost your immune system with a glass of fresh carrot juice.
Top 10 easy workouts to kick off your new healthy lifestyle
Pregnancy and Nutrition
Nutrients that are relevant for fertility are also relevant for pregnancy. Rather than nourish mother, these nutrients are now needed to nourish child. The first three months are the most delicate as the most growth occurs at this stage, which is highly nutrient demanding.
Breastfeeding is best for the first six months. Baby's gut needs to be ready for food. Before six months, baby's gut is too permeable and digestive enzymes can't yet be produced. Weaning too late can also increase the risk of ill health. Consider starting off with some single pureed vegetables. Avo is a good start as it has the same nutritional composition as breastmilk. Consider letting baby get used to one vegetable at a time, let them discover its taste and texture.
Baby's First Food
Move onto combination purees after two weeks. Avoid nightshade vegtables and citrus fruits. Introduce figer size portions of protein like white fish with vegetables. Then organic chicken, red meat and gluten-free grains. Gluten can be found in wheat, barlety , rye and oats. Pulses, dairy and eggs to be introduced last.
Food is such an emotional topic, parents often do not realise how much they influence their children's relationship with food. Fresh meals should be made as much as possible. Children can not maintain their blood sugar levels as well as adults do, so they need food more regularly. Children need high energy and nutrient rich foods to support their rapid growth and development. Children are drawn to colourful sweet foods i.e. blueberries are packed with high energy and nutrient content.
Healthy Food Plan for Children
Breakfast - banana pancakes made with almond flour and egg, topped with cinnamon.
Lunch - cherry tomatoes, slices of cucumber, grapes, full fat cheese, houmous on rice cakes, chicken breast cut into cubes.
Dinner - salmon fish cakes, sweet potato mash with olive oil of organic butter, slices of raw red and yellow peppers as a side salad.
Snacks - fresh fruit, cashew nuts, full fat yoghurt.
This is still a period of growth and change. Peer pressure , fast food accessibility and newly found freedom can reduce the quality of foods consumed. Body image and weight consciousness can also affect food intake and choices. At puberty there is a increased need for zinc, magnesium, essential fats like Omeg3 and iron( girls) for hormone production and menses. Calcium and vitamin D are also important for bone health.
The skin is often reflective of the health of the intestinal system, especially the gut. Proteins and healthy fats play an important role in keeping skin healthy. Vitamin C, E and antioxidants helps to protect proteins and oils from oxidation. Vitamin A protects the skin and regulates sebum production. Zinc healps heal scaring. And or course dont' forget clean (distilled) water to keep the skin hydrated!
Apples are a good min-morning snack. They are a low GI fruit with good fibre and digestive enzymes. The best part is that apples are in season all year round.
1 Apple a day ....
2 Go Nuts!
Nuts are a good source of protein and minerals.You may want to consider soaking them in the fridge overnight to make them more digestable. You will be surprised with their lighter crunch.
Goat's yogurt is a healthy alternative to dairy. It is a good source of protein. Goats only produce milk in the summer months, so it may be a little difficult to find it on shelf in winter.
3 Try a little goat's yoghurt.
4 Anytime Avocado.
Avocado is a nutrient rich food, that can be enjoyed at any time of the day. It can simply be eaten with some salt and pepper or as a dip with rice crackers.
Houmous is made from chickpeas, garlic, sesame seeds, tahini, salt and pepper. Its a yummy dip that can be enjoyed with raw veggie sticks.
5 Homemade Houmous.
6 I'm Banans for Bananas!
Bananas are a good source of pottasium, and they provide fuel for the body. Consider eating a banana before or after excercising to support electrolyte balance.
1 Weight- bearing excercise can go along way to keeping bones healthy.
2 10 000 Steps a day helps support healthy circulation.
We need good circulation to get oxygen and nutrients to all the necessay parts around the body. Circulation is also needed to detox the body from metabolic by-products and toxins.
Oue flexability seems to deminish as we age. We need to stay active and keep our joints lubricated with healthy fats and olis to supoort our flexibility as we age. Good food sources include flaxseeds, oily fish like salmon and olive oil.
6 Stay Flexible.
Cardio excercised include running, jogging, cycling, swimming, skipping, stepping... basically anything that raises your heart rate. It support heart health and helps your body to detox.
7 Keep up the Cardio.
4 A morning stetch is a good way to start your day.
If you need some time to wake up in the morning, then you may want to consider a few pilates type stretching excercise before you head off to work.
A rebounder is a small trampoline that can be used indoors. Just bouncing on the rebounder for 10 minutes a day helps to drain the lyphpatic system. Like all excercise rebounding releases endorphins which gives you a sense of wellbeing.
3 Rebounding is a great way to detox, PLUS it make you happy!
9 Its healthy to sweat a little.
We need to perspire, it helps our bodies to eliminate toxins. It's good for you, so go ahead and work up a sweat!
8 It takes a little discepline.
Like anything in life, you won't always feel like excercising, but once you make the connection between excercise and being healthy you will find it easier to be disciplined.
Even too much excercise is bad for you. It creates free-radicle damage and it speeds up aging. So remember that resting is just as important as excersie is to maintain good health.
10 Its all about balance.
Pilates is a great way to strengthen core stomach muscles, which helps support your back. If you are having back pain, you may want to pay attention to your posture at your desk and/or while driving. Minerals, Vitamin D and water play an important role in back health.
5 Struggling with back pain?
Just doing some light weight training at the gym or at home helps your bones to retain their minerals. Minerals are need to support bone density, especially as you age.