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23 Aug

“FODMAP” is the acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, a group of short-chain carbohydrates and sugar alcohols (polyols). These nutrients are ubiquitous in the diet.   The key FODMAPs are: ✅ Oligosaccharides - such as fructans/ fructo-oligosaccharides (found in grains and vegetables) and galactans/galacto-oligosaccharides (found in legumes). ✅ Disaccharides - such as lactose (found in milk). ✅ Monosaccharides - such as fructose (found in fruit). ✅ Polyols - such as sorbitol (found in sweetened products).   WHAT EFFECT DO FODMAPS HAVE IN THE DIGESTIVE SYSTEM? Susceptible children can experience intestinal symptoms from ingestion of FODMAPs for a number of reasons: ✅ The carbohydrates are not well absorbed into...

02:47 / Children's General Health / Gut Health / Healthy Eating
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22 Aug

  Why feed your child a breakfast cereal that has less nutritional value than the cardboard box it is stored in? Avoiding the popular highly processed breakfast cereals that line the supermarket shelves is the first step in supporting the health of your child’s gut and immune system.  Many parents would be horrified to know that many of the top selling breakfast cereals are full of sugar, artificial flavours and colours and can contain as much sugar as a packet of chips.  In fact, you would be better off eating the cereals cardboard box. Replacing these highly processed cereals with a wholefood option...

05:52 / Children's General Health / Healthy Eating
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22 Aug

  A wholesome lunch will ensure they can focus and concentrate in their afternoon lessons. Throwing together a healthy lunch that you know your child will enjoy can be the vain of parent’s life.  It can be easy to fall into the trap of not putting much thought into your child’s lunch especially with the mad rush to get out the door each morning. For a growing child, placing just as much emphasis on what you are going to feed your child for lunch is just as important as the decision you make regarding a wholesome dinner.  You wouldn’t feel happy...

03:56 / Children's General Health / Healthy Eating / Recipes
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21 Aug

If you want to substitute traditional white flour in your favourite recipes, the following guide will help you. Please note, it's not always easy to swap around flour alternatives. In some recipes you may need a little more liquid. If the mixture needs thickening, you may need to add addition starch such as cornstarch, arrowroot powder or tapioca. Have fun experimenting with your recipes and use the following as a loose guideline.   For every 1 cup of white flour, substitute with the following...

04:03 / Children's General Health / Healthy Baby / Healthy Eating / Recipes
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21 Aug

Here is an easy way to substitute eggs if your child is allergic or needs to avoid them. Please note, if a recipe requires more than two eggs, these substitutes will not be as effective.   CHIA SEEDS 1 tablespoon (15ml) chia seeds + 4 tablespoons (60ml) water = 1 egg Allow to rest for 10 minutes   GROUND FLAXSEEDS 1 tablespoon (15ml) ground flaxseeds + 3 tablespoons = 1 egg Allow to rest for 10 minutes   Banana 1/2 medium banana = 1 egg   Applesauce 1/4 cup (60ml) unsweetened apple sauce = 1 egg   Naturopathy Can Help With the Following Childhood Conditions Fiona provides tailored health plans based on a multitude of factors relevant...

03:51 / Children's General Health / Healthy Baby / Healthy Eating / Recipes
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20 Aug

The easiest way to prepare your family a delicious, simple and nourishing meal is to have a well-stocked pantry. It’s easy to whip up a nutritious meal without using packet sauces. It's satisfying and inexpensive to make a salad dressing from scratch or a quick snack when you have the basics on hand. Stocking up on everything all at once can be expensive, so buy 1 or 2 things each week. Here’s a list of my pantry basics, the top 5 are the ones I recommend you start with. My Top 5 ingredients Good quality celtic sea salt (greyish...

23:35 / Children's General Health / Healthy Eating
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20 Aug

Protein is an essential macronutrient for children of all age groups. It not only helps the body build, maintain, and repair cells, but it’s also important a robust immune system and all of the body’s muscles, including their heart.    Protein requirements change as your child gets older but how much do they need?.   A good rule of thumb is that kids need the thickness and the size of the palm of their hand with each meal.   Very active children may need a little more protein, but kids generally don’t need as much protein as an adult.   If you’re worried about your child is not...

08:02 / Children's General Health / Healthy Eating / Recipes
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19 Aug

  When cooking food, apart from taste, the main consideration is to keep the vitamin and mineral content intact as much as possible.  To preserve the precious nutritional content, cook at lower temperatures and if required, for a longer period of time.  Try to avoid frying at high temperatures as this essentially destroys the nutrients. Ideal cooking methods Minimise or avoid these cooking methods Braising Boiling, especially overcooking Poaching *Baking (if food becomes burnt) Sautéing *Barbecuing (if food becomes burnt) Simmering *Frying at high temperatures Steaming *Grilling (if food becomes burnt) Stewing   *Burnt or charred food can cause inflammation which causes damage the gut wall.  Remove burnt bits from food before consuming. Fiona's Tip:  Avoid cooking...

05:18 / Children's General Health / Healthy Eating
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10 Aug

Life is busy and we have lots of pressures to manage each and every day. Meal planning can be a helpful tool when done right and a very important aspect of eating well. Firstly, it creates less stress because you know exactly what is organised for each meal on a particular day of the week. This ensures you don't have to worry about what you will cook or worse still - searching the supermarket shelves in a panic to find something to eat last minute. Once you have written up your plan, write a shopping list...

02:21 / Children's General Health / Healthy Eating / Recipes
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07 Aug

Whether due to an intolerance or allergy, the choice to follow a vegan diet, or the want to reduce environmental impact, the number of people choosing to go dairy-free has risen dramatically. To meet this demand, the range of non-dairy milks has never been greater. Derived from grains and legumes, each type of milk alternative comes with its own benefits. However, some milks may have hidden pitfalls, such as additives Given the myriad of dairy-free options, how do you choose the right one for your needs? To help you make an informed choice, read on for details about the...

09:00 / Children's General Health / Healthy Eating / Recipes
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