tag:blogger.com,1999:blog-46226188596638853452024-03-14T03:31:39.149+10:00Kate Di Prima - DietitianKatehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-4622618859663885345.post-49808137921383412302016-03-19T14:06:00.000+10:002016-03-19T14:06:22.480+10:00<div class="_5pbx userContent" data-ft="{"tn":"K"}" id="js_2m" style="background-color: white; overflow: hidden;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Sugar.... Is it the enemy that we all are lead to believe it to be?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #141823;"><span style="line-height: 1.38;">I certainly think it is a major factor in the demise of the health of many Australians including our next generation. Yes we know that sugar occurs naturally in many foods including fruits and some vegetables, milk, yoghurt and many starchy foods however this is not the sugar that I am concerned with. Fruit </span><span style="line-height: 22.08px;">sugar</span><span style="line-height: 1.38;"> known as fructose and milk sugar known as lactose are naturally found in core foods however they also come with important nutrients such as protein, calcium and fibre. The sugar that gravely concerns me is the added sugar found in many foods that we seem to be consuming in huge amounts including some yoghurts, some breakfast cereals, muesli bars and many drinks including juices and soft drinks. A sugar tax may stem the flow of soft drink sales here in Australia but it is still not the only answer to our worsening Diabetes and Obesity problem. I am always shocked to see the young age at which kids start drinking soft drink, cordials and juices ( these little guys are setting up habits for life- and there is absolutely no reason to give our young kids sugar laden drinks!). A startling statistic is that t</span></span><span style="color: #292929; line-height: 23px;">he average Aussie child gets 43 per cent of their daily kilojoules from treats, and for adults that’s 36 per cent. </span><span style="color: #141823; line-height: 1.38;">Adults need to lead by example and grab for the water themselves. Tooth decay, Diabetes, Obesity and poor health associated with a sugar rich diet is totally preventable.</span></span></div>
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<a href="http://www.news.com.au/lifestyle/health/diet/should-australia-get-on-board-and-implement-a-sugar-tax/news-story/a41f86ed9411efae40ba75c398516207">http://www.news.com.au/lifestyle/health/diet/should-australia-get-on-board-and-implement-a-sugar-tax/news-story/a41f86ed9411efae40ba75c398516207</a></div>
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Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-37508631481332097752016-01-11T09:29:00.001+10:002016-01-11T09:29:44.729+10:00What to eat or not to eat....that is still the question! How should you and your family eat is still up for debate as the next round of 'diet plans' hit our markets! I did love the wrap up on Sunday in body+soul by Dr Joanna McMillan and Lisa Guy it just shows that most eating plans have their 'healthy' parts and 'ugly' parts. The DASH diet ( originally devised to lower blood pressure) has just been voted the healthiest plan for the 6th year running <a href="https://www.nlm.nih.gov/medlineplus/news/fullstory_156535.html">https://www.nlm.nih.gov/medlineplus/news/fullstory_156535.html</a> and essentially focuses on fruits, vegetables, whole grains, poultry, fish and nuts minimising sugar and sugar laden drinks!! Not rocket science or sexy.......but healthy. As the old saying goes ... if Gran wouldn't recognise it .....<br />
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<a href="http://body+soul_au">body+soul_au</a><br />Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-71226456226039649612016-01-08T09:57:00.002+10:002016-01-08T09:57:45.663+10:00Who sits around a marketing table and comes up with this rubbish?!!!.. Some donut company here in Brisbane has produced one of the most unappetizing and unhealthy foodstuffs I have seen in a long time. A donut burger with a beef patty, dripping with cheese and bacon soaked in Nutella, sandwiched between a thick glazed doughnut. Even if I had not eaten for a week I could not bring myself to eat something so revolting!! We have sunk to an all time low. Come on people wise up and start taking your health seriously!! Btw not even a hint of green in sight..... This is a sad day for Human health! Rant over....<br />
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http://www.couriermail.com.au/lifestyle/food/qld-taste/dietitians-warn-doughnut-eat-too-many-of-these-killer-burgers/news-story/fd70eac60c81e8426c1d5768cd5194fe<br />
Courier Mail<br />
<br />Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-39373211531813101772016-01-05T14:14:00.000+10:002016-01-05T14:14:47.895+10:00<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #141823; line-height: 19.32px;">It is official! Eggs have been given the medical tick of approval ....finally! </span><span style="background-color: white; color: #26282a; letter-spacing: 0.01em; line-height: 28.8px;">Cholesterol has been on the "naughty" list of nutrients for nearly 40 years, with health officials warning us to stay away from high-cholesterol foods since the 1970's to avoid heart disease and clogged arteries.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #26282a; line-height: 28.8px;">But US officials have finally given the green light for a U-turn on previous warnings, which means eggs, butter, full-fat dairy products, nuts, coconut oil and meat have now been classified as "safe" and have been officially removed from the "nutrients of concern" list.</span><br style="background-color: white; color: #26282a; line-height: 28.8px;" /><span style="background-color: white; color: #26282a; line-height: 28.8px;">The US Department of Agriculture, which is responsible for updating the guidelines every five years, stated in its findings for 2015: "Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. </span><span style="background-color: white; color: #26282a; line-height: 28.8px;"><br /></span><span style="background-color: white; color: #26282a; line-height: 28.8px;">"The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol, consistent with the AHA/ACC (American Heart Association / American College of Cardiology) report. </span><span style="background-color: white; color: #26282a; line-height: 28.8px;"><br /></span><span style="background-color: white; color: #26282a; line-height: 28.8px;">"Cholesterol is not a nutrient of concern for </span></span><span style="color: #26282a; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 28.8px;">over-consumption.<span style="font-size: xx-small;">1</span></span></span><br />
<span style="color: #26282a; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 28.8px;"><span style="font-size: xx-small;">1</span>. <span style="font-size: xx-small;"><a href="https://uk.style.yahoo.com/blogs/icymi/cholesterol-is-finally-officially-removed-from--naughty--list-122559246.html">https://uk.style.yahoo.com/blogs/icymi/cholesterol-is-finally-officially-removed-from--naughty--list-122559246.html</a></span></span></span><br />
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<span style="background-color: white; color: #141823; line-height: 19.32px;"><span style="font-family: Arial, Helvetica, sans-serif;">I have been pushing the egg message for years as they are natures little 'vitamin capsule'. Eggs for breakfast are a great way to fill up hungry kids and adults providing a rich source of protein, iron and zinc- important for muscles and healthy immune systems! An 'egg rich' breakfast also provides an opportunity to whip in a few vegetable or salad items sadly missing from many Aussie diets. Try them in a speedy omelette, scrambled, poached, boiled or even a breakfast fritatta and remember they are a great lunch or dinner option too. </span></span><br />
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<span lang="EN-US"><b>Breakfast Fritatta</b><o:p></o:p></span></div>
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2 large zucchini (approx 300g)
grated<o:p></o:p></div>
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1 medium carrot grated<o:p></o:p></div>
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1 onion finely chopped<o:p></o:p></div>
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1 cup grated cheese<o:p></o:p></div>
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1 cup self raising flour<o:p></o:p></div>
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½ cup oil<o:p></o:p></div>
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5 eggs<o:p></o:p></div>
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Season as required for the adult palette!<o:p></o:p></div>
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Microwave or lightly fry onion for one minute.<o:p></o:p></div>
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Combine zucchini, carrot,
cheese and onion<o:p></o:p></div>
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Sift flour, add oil and
lightly beaten eggs<o:p></o:p></div>
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Season with salt and pepper<o:p></o:p></div>
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Pour into well greased pie or
quiche dish<o:p></o:p></div>
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Bake at 180 degrees for 40
minutes<o:p></o:p></div>
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Note: if top starts to brown
cover with foil to continue cooking.<o:p></o:p></div>
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*Easy to freeze<o:p></o:p></div>
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*kids can crack the eggs<o:p></o:p></div>
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* Add some lean bacon or chicken when frying the onions as desired</div>
Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-64642796869942430652016-01-04T19:17:00.001+10:002016-01-04T19:37:04.538+10:00<span style="font-family: Arial, Helvetica, sans-serif;">Happy New Year 2016 to you and your families. Well I am now mother to a teenage boy and a pre- teen girl....phew.....where have those 5 years gone? I am now even more passionate about the health of our next generation and hope to bring you a wealth of practical and evidence based nutrition information from my 23 years of practice and 15 and a half of being a mum! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I like to make things simple and practical as these days we are so busy and stretched for time that we don't have hours to read through lengthy articles for helpful information. Thanks for joining me. Kate x</span><br />
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<span style="background-color: white; color: #141823; font-size: 14px; line-height: 19.32px;"><span style="font-family: Arial, Helvetica, sans-serif;">Choose water as a drink!</span></span><br />
<span style="background-color: white; color: #141823; font-size: 14px; line-height: 19.32px;"><span style="font-family: Arial, Helvetica, sans-serif;">Having just spent a glorious week at the beach I was surprised to see so many kids drinking liquids other than water! Whilst the occasional treat can be ok it is really important not to give our children excess sugar contained in these drinks. Cordial, soft drink and 'slushies' are being consumed on a daily bases for many families and young bodies are not being hydrated properly. Even fresh juices and smoothies in their enormous sizes provide way to much sugar and energy (calories). Remember to pack water bottles with your sunscreen whenever you go out or better still freeze one over night so it's icy cold for your day out. How much water do you and your family need see </span></span><span style="color: #141823; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14px; line-height: 19.32px;"><a href="https://www.healthykids.nsw.gov.au/kids-teens/choose-water-as-a-drink-kids.aspx">https://www.healthykids.nsw.gov.au/kids-teens/choose-water-as-a-drink-kids.aspx</a></span></span><br />
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<br />Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0Brisbane QLD, Australia-27.4710107 153.02344889999995-29.275130700000002 150.44166189999996 -25.6668907 155.60523589999994tag:blogger.com,1999:blog-4622618859663885345.post-10626070204261964842010-03-26T00:05:00.000+10:002010-03-26T00:06:57.924+10:00I'm Back<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjQzaEq2U0iqbUATzWBwN1Tu4pcGR7HCvW7Nztu02nSOTpbf1n8nUWzAj2avqQ9jp-aFJ6iHKUlixJOzAslgN76AA1NpYq4rZHdawKeMmbxT9l8syLfv80wE1FpD1H3ggmQM67KFtwyUs5/s1600/frenchtoast1-500.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 320px; FLOAT: right; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5452560176037520466" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjQzaEq2U0iqbUATzWBwN1Tu4pcGR7HCvW7Nztu02nSOTpbf1n8nUWzAj2avqQ9jp-aFJ6iHKUlixJOzAslgN76AA1NpYq4rZHdawKeMmbxT9l8syLfv80wE1FpD1H3ggmQM67KFtwyUs5/s320/frenchtoast1-500.jpg" /></a> Thank you all for sticking by me and visiting my somewhat dormant blog!! Time has flashed on by and we are fast tracking to the end of the school term 1! Thank you for those who have left comments as to what they would like to see and gain from my blog. I have decided to make it a bit more "information shared over a coffee or tea" style. People have also asked me to blog how I personally mange certain nutrition issues within my family. So here goes a more informal approach to the nutrition bloggy blog world starring my family!<br /><div>This morning Master J (still 9yrs) is super keen to get to school by 7.30am!!! to participate in the run swim club before school - as training for the lead up to the cross country carnival. Announces at 7am that a round of french toast would go down nicely to set his energy in good stead. (well at least he listens to be bang on about healthy eating). Miss R - 6years, also wanted to partake in the feast- much to husbands horror regarding my lack of time managment skills. To be honest it was fairly quick and the protein, iron and slow release carbohydrates was going to give him the start he needed and energy to continue till their first break. This year is the year for taking responsibility and pulling their own weight so whilst I whipped up a storm they gathered the necessary clothing and swimmers so we could get to school on time. I even had MY BED made for me.......bliss.</div><br /><div></div><br /><div><strong><span style="color:#ff6600;">Easiest french toast recipe</span></strong></div><br /><div><span style="color:#ff6600;">1 egg per toast</span></div><div><span style="color:#ff6600;">splash milk</span></div><div><span style="color:#ff6600;">multigrain bread</span></div><div><span style="color:#ff6600;">smear of honey</span></div><div><span style="color:#ff6600;"></span></div><br /><div><span style="color:#ff6600;">whip the egg and milk</span></div><div><span style="color:#ff6600;">dip the bread either side into the egg until soggy</span></div><div><span style="color:#ff6600;">spray a little oil on the base of a non stick pan</span></div><div><span style="color:#ff6600;">fry off until egg is cooked</span></div><div><span style="color:#ff6600;">drizzle with honey</span></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com4tag:blogger.com,1999:blog-4622618859663885345.post-62338390922874849062010-01-06T09:44:00.002+10:002010-01-06T10:07:05.419+10:00Just too easy<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOECHiMEU0X_Yb5Ht3GdhNdAsNsmDFUip4z_CDwJBUisUiUMFX1IVgkXoWF3cvGfthhEFgrT8-2mBSsbHgZsODRkGFY2SXbNQ33YFUUCI_mS2bIDJdKP8qTordlMmEDlh24VxeqTb_zZYl/s1600-h/satay-chicken-skewers.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 315px; FLOAT: right; HEIGHT: 204px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5423411201596994530" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOECHiMEU0X_Yb5Ht3GdhNdAsNsmDFUip4z_CDwJBUisUiUMFX1IVgkXoWF3cvGfthhEFgrT8-2mBSsbHgZsODRkGFY2SXbNQ33YFUUCI_mS2bIDJdKP8qTordlMmEDlh24VxeqTb_zZYl/s320/satay-chicken-skewers.jpg" /></a> I simply love kebabs - they are simple, quick and super healthy. They can be made ahead of time or thrown together at the last minute when there appears to be nothing else in the house. Kebabs are also a great way to introduce a few new tastes and textures for those less willing participants in the family. Threading pieces of chicken, fish, seafood or meat with a few vegetables or fruits in between can be super easy for kids to help out with dinner. Vegetables that make great 'threaders' are capsicum, button mushrooms, chat potatoes, cherry tomatoes and baby corn. Threading peach, mango or pineapple can also add a different flavour to a savoury kebab. Marinades flavour and soften the meats and it is important to keep brushing these over the top of the kebabs as they are cooking under the grill, in the oven or on the barbecue. Simple marinades consist of lemon or lime juice mixed with a bit of olive oil with a flavour such as terriyaki or sweet chili sauce. Kids love the honey and soy sauce mix or a simple satay (one of our favourite is Satay Chicken Kebabs). If you are in a mad rush there a re plenty of ready-to-use marinades and sauces available on the supermarket shelves, however I prefer top make my own.<br /><div>You guessed it - this will be on our table tonight</div><br /><div>Enjoy</div><div>Kate x</div><br /><div><span style="color:#cc6600;"><strong>Satay chicken kebabs</strong><br />300g lean cubed chicken<br />4 skewers<br />1tablespoon peanut oil<br />1 teaspoon lime juice<br />½ teaspoon garlic<br /><br />Cut chicken into evenly sized pieces<br />Thread onto 4 skewers<br />Brush with mixture of peanut oil, lime juice and garlic<br />Marinate for a few hours<br />To cook, BBQ until chicken cooked through<br /><br /><strong>Sauce<br /></strong>2 teaspoon peanut oil (olive oil will do if you don’t have peanut)<br />1 small red onion finely chopped<br />1 garlic clove, crushed<br />½ teaspoon cumin<br />4 sprigs fresh coriander, finely chopped<br />1 cup chicken stock<br />2 tablespoon coconut milk powder<br />½ cup crunchy peanut butter<br />2 tablespoon lime juice<br />2 teaspoon soy sauce<br />Fry off onion and garlic until soft.<br />Add cumin, coriander and fry till fragrant.<br />Gradually add chicken stock and coconut powder, peanut butter, lime juice and soy<br />Remove from heat when sauce thickens<br />Set aside and serve with BBQ kebabs, rice and Green salad<br />*Easy to <span style="font-size:+0;">freeze</span></span></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2tag:blogger.com,1999:blog-4622618859663885345.post-18347470242354837352010-01-05T09:28:00.003+10:002010-01-05T09:53:19.459+10:00Treats.....why so much?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmwbq-GH9YvWKOeJHpxvbWle0FkxNg-t-Hq-t2ZPreF88rcO_NkYhaKnYziUVwbGWm5jD3VA4gES3R6NpaM2vSdeWmmgr78AcEpUsB5hyMBiNYd6DGan1DkfNbvaa96XgOb2VuhyphenhyphenYAFCPh/s1600-h/img-thing.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 300px; FLOAT: left; HEIGHT: 300px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5423035409635050146" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmwbq-GH9YvWKOeJHpxvbWle0FkxNg-t-Hq-t2ZPreF88rcO_NkYhaKnYziUVwbGWm5jD3VA4gES3R6NpaM2vSdeWmmgr78AcEpUsB5hyMBiNYd6DGan1DkfNbvaa96XgOb2VuhyphenhyphenYAFCPh/s400/img-thing.jpg" /></a> Many of you will suspect that I am obsessed when it comes to the amount of treats and lollies we are filling our children with. I am certainly not here to take away all little children's pleasures however lollies and empty <span id="SPELLING_ERROR_0" class="blsp-spelling-error">kilojoule</span> or calorie foods are becoming such a regular occurrence in the average child's diet due to the amount of 'excursions' or '<span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">outings</span>' we are taking them on. We did the school holiday trip to the movies on the weekend (let me just clear that I by saying that I dropped hubby and the 2 kids off to see that screeching 'chip monk' movie whilst I grabbed groceries and early birthday presents...........I am sorry it's just their voices are like nails down a blackboard to me). Whilst waiting in line for their tickets I was amazed by how many little children were dragging their trailer load of treats to the door of the cinema (two little girls had to hand over their handbags to their older siblings so they could both take a side each of their pop corn bucket - it was so large it could double as a toy caddy later for their bedroom!). My <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">children's</span> faces looked like a scene from 'Oliver Twist' where he is handed a piece of bread and told to be thankful! I put a few things in a snap lock bag which included some grapes, a bit of air popped corn and a <span id="SPELLING_ERROR_3" class="blsp-spelling-error">freddo</span> frog. That to me was quite enough for a 2 hour movie after which we grabbed some sushi from this fabulous sushi train right next door to the cinema (their request mind you!). The measly treat bags were forgotten as we chowed down our tuna and avocado rolls however in the car ride home the little one says what a lovely day it has been '<span id="SPELLING_ERROR_4" class="blsp-spelling-error">cept</span> sometimes it's a bit yukky having a mum who does Dietitian stuff...............Ouch!<br /><div>Enjoy the rest of the school hols everyone</div><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-65744255175693836032010-01-04T07:57:00.005+10:002010-01-04T08:43:53.654+10:00Happy New year 2010<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9pfmV7V0a1i4GzMhNWcaA92cFYwgooE7frjXHGM1wm0P0BON3TDgdgh4HyY0gBwrXQXaczvWMdEJRu51n_d_Jf1J46CckUbiMUUXhibdmy6eMOQQvdQJ8L5ZAfSldGdf_qZmZjkan5Mao/s1600-h/new+year+res.bmp"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 316px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5422646078662094242" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9pfmV7V0a1i4GzMhNWcaA92cFYwgooE7frjXHGM1wm0P0BON3TDgdgh4HyY0gBwrXQXaczvWMdEJRu51n_d_Jf1J46CckUbiMUUXhibdmy6eMOQQvdQJ8L5ZAfSldGdf_qZmZjkan5Mao/s320/new+year+res.bmp" /></a> HAPPY NEW YEAR TO ALL. Now I know you all think I am slack that I haven't been regularly blogging but I have been out doing some ground work investigating peoples needs and what they are looking for when they visits blog sites such as mine. Recipes and ideas for dinners, kids and family meals and lunchboxes were popular, however many people that I spoke to over the holidays said they were simply looking for motivation to stay healthy themselves and set a good example for the rest of the family. Sounds good to me - however hear is where it goes pear shaped.......New Years resolutions!!! Many of us feel the need to stand up at around 12.01 on New Years morning and make some outlandish statement that they are going to <em>'ride the Tour De France</em>' or <em>'go on a crash diet and lose 30kg'</em> or <em>'run the Boston marathon having never run before in their lives'</em>, when they clearly have not thought it through. Huge goal setting usually ends in 'under-achievement' and destroys motivation.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW5XlIo4sA0Ax9pI75K32zVk-WwUxSF-9KallOUyJrJisRPBVW5IDWz2m7nHMUkD4wcDi9Wc9jpVKg81ssk_pxPJfR5oezcHUV_yN-1IKEeS2ph9_SOV4sAJplcQxNKCfFZT64r_1_tSuU/s1600-h/new-year-s-resolutions-dieting.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5422646197601158258" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW5XlIo4sA0Ax9pI75K32zVk-WwUxSF-9KallOUyJrJisRPBVW5IDWz2m7nHMUkD4wcDi9Wc9jpVKg81ssk_pxPJfR5oezcHUV_yN-1IKEeS2ph9_SOV4sAJplcQxNKCfFZT64r_1_tSuU/s200/new-year-s-resolutions-dieting.jpg" /></a><br /><br /><div>Here are my tips for making changes to your lifestyle in 2010</div><br /><ul><li>Set realistic goals- if you want to exercise more, speak to someone in the know like a personal trainer or someone at your local gym (just don't outlay hundreds of dollars before you have thought about the commitment)</li><li>Make small changes - giving up alcohol for the whole of 2010 may be too big a step, try cutting down to drinking only 3 days of the week with 4 AFD's (alcohol free days)- you will be at least saving a few hundred calories per day</li><li>Lead by example- kids won't eat fruit if you don't. Make sure you have healthy fresh food accessible to little ones and reduce the number of packaged biscuits and snacks. Try some easy recipes with the kids to get back into the kitchen. <a href="http://www.taste.com.au/">http://www.taste.com.au/</a> is a great website for recipes or you can find my cookbook at<a href="http://www.ultimatelunchbox.com.au/">http://www.ultimatelunchbox.com.au/</a>.</li></ul><div></div><div>I read in one of Frances Whitings articles in the Brisbane Sunday Mail that she had taken up running and wanted to complete a 10km run . I think this is a great goal (unlike a 42km Boston Marathon!!!!) and it motivated me into doing a little more as well. I started walking and 'trotting' a bit whilst on holidays and have to admit I feel great! </div><br /><div>Remember start small and build up.</div><br /><div>have a great day</div><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com1tag:blogger.com,1999:blog-4622618859663885345.post-47582134612214112572009-12-19T11:04:00.003+10:002009-12-19T12:53:26.115+10:006 whole days to go<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZvXZk-nUZRwCjmCRJ1wfuHnAoHb7aLKkTNrtxZ4hMAqxApeLT_lf_DCLvRv4xwaJX0YYSkPal4UEISdfXoxeB9RX2WgxWpncf8qEXenkcRsoybRz7lm-RaHBZJ3QiSh3FUXkWb9WtLF9z/s1600-h/christmas.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 258px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5416774341749978770" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZvXZk-nUZRwCjmCRJ1wfuHnAoHb7aLKkTNrtxZ4hMAqxApeLT_lf_DCLvRv4xwaJX0YYSkPal4UEISdfXoxeB9RX2WgxWpncf8qEXenkcRsoybRz7lm-RaHBZJ3QiSh3FUXkWb9WtLF9z/s320/christmas.jpg" /></a> Christmas is a fabulous time for fun, family, relaxation and ...........eating. I sit here in my clinic this morning having seen a number of people who have walked in with their heads hung low. Their blood sugars are out of whack, their weight has gone up and they are generally feeling exhausted by all the social functions and gatherings that they are 'having' to attend. Tough time this "Christmas stuff".<br /><div>The main question on peoples lips? How do I get to January unscathed?</div><br /><div><span style="color:#009900;"><strong>Well, here's a few tips</strong></span></div><div><span style="color:#ff0000;"><span style="color:#009900;">1</span>. Have a big glass of water or soda water before you go to a function and have a glass of water between each drink- (remember a drink is equivalent in kilojoules or calories to a piece of bread). Better still give yourself the job of designated driver (you will feel better in the morning!)</span></div><div><span style="color:#ff0000;"><span style="color:#33cc00;"><span style="color:#009900;">2</span>.</span> If you have a few courses planned- choose entre and dessert or main and share a dessert</span></div><div><span style="color:#ff0000;"><span style="color:#009900;">3.</span> When in doubt - cut half out (you don't have to finish everything no matter how good it tastes)</span></div><div><span style="color:#ff0000;"><span style="color:#009900;">4.</span> Take a healthy platter of food with you when invited somewhere- healthy doesn't have to be boring.</span></div><div><span style="color:#ff0000;"><span style="color:#009900;">5</span>. Christmas day is there to be enjoyed - it's not the 'last supper'!</span></div><div><span style="color:#ff0000;"><span style="color:#009900;">6.</span> Try to move more. Take a swim in the ocean on Boxing day (or go skiing for my Northern Hemisphere bloggers), a bike ride on New Years day and simply a twilight walk whilst on holidays.</span></div><br /><div></div><br /><div>Enjoy the week leading up to Christmas</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-60388705405267577122009-12-17T05:41:00.003+10:002009-12-17T06:04:31.056+10:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu9JJz2KEXNv677InF7UHsv0wEfNg-DKx563oWgEuMf7ORPEVYBBtlBNVrVdEOJw8aqUWYJSj_6xn6WFhvMWieWw0iXAekTiqd7iUb6UV9TxZmfHHEQadrA8tVj41S-b0NIiUCo0YYtIwm/s1600-h/sausage.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 320px; FLOAT: right; HEIGHT: 218px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5415926984278659602" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu9JJz2KEXNv677InF7UHsv0wEfNg-DKx563oWgEuMf7ORPEVYBBtlBNVrVdEOJw8aqUWYJSj_6xn6WFhvMWieWw0iXAekTiqd7iUb6UV9TxZmfHHEQadrA8tVj41S-b0NIiUCo0YYtIwm/s320/sausage.jpg" /></a> I have had a number of concerned parents contact me and bring their children to see me regarding food intolerance. One little boy, James 2 ½ years, came to see me with his mum who wanted to know about foods and asthma. James was a healthy weight for his height with no other issues other than quite severe asthma. Mum was convinced that every time they had a barbecue his breathing became 'wheezier'. I discussed the probability that he may be reacting to a certain preservative found in foods such as sausages and processed meats. The preservatives in question are those numbered 220 – 228 or the family of sulphites. They are also commonly found in dried fruits, cordials and wine(for adults). There is no documented evidence that this is the cause for asthma attacks however many people report a change in breathing when they consume them. I suggested buying preservative free sausages and dried fruit for James and avoid giving him cordials.<br />Sulphites are easy to locate just read the label.<br /><br />Kate xKatehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2tag:blogger.com,1999:blog-4622618859663885345.post-27724951895625174352009-12-16T09:01:00.003+10:002009-12-16T09:09:33.197+10:00Mango season<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4aDP0CmEt9zvr1OKQyjM0vgJijr-L8JFgIf9lSFdKbiCkoWBlNOEVw3VrEpXSznq1NyWntG0DtvKDm8k8kCv5mHpP7lM6bP8mKBSeKgNmwMy7xopkQHdkaojAHn6nNIuBS5cgLgIvkG7N/s1600-h/mango+salsa.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 200px; FLOAT: left; HEIGHT: 133px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5415603591191155330" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4aDP0CmEt9zvr1OKQyjM0vgJijr-L8JFgIf9lSFdKbiCkoWBlNOEVw3VrEpXSznq1NyWntG0DtvKDm8k8kCv5mHpP7lM6bP8mKBSeKgNmwMy7xopkQHdkaojAHn6nNIuBS5cgLgIvkG7N/s200/mango+salsa.jpg" /></a> The Mango season is here which delights children and adults alike. It spells the beginning of summer with its wonderful distinctive smell. Children love Mango with its soft velvety texture and sweet juicy pulp. Mango is high in vitamin C and Beta Carotene (coming from the orange colour), also high in fibre particularly soluble fibre. The fruit is low GI so is very sustaining as a snack.<br /><span style="color:#ff6600;">For Babies</span>: There are a few different Mango varieties differing mainly in sweetness and the texture of the pulp. Babies between 6-12 months can enjoy mango pureed or fork mashed depending on the age of the baby or mixed into plain yoghurt or creamed ricotta cheese. Mango has a wonderful texture for babies to learn how to chew and move pieces around their mouth<br /><span style="color:#ff6600;">For Toddler</span>: Mangoes can be cut into cubes for toddlers to eat fresh with a fork (helping with their hand to mouth coordination. Mangoes are particularly tasty mixed with milk and frozen yoghurt as a smoothie. This is helpful for those toddlers who are not great plain milk drinkers. Due to their natural sweetness you don’t need to add any honey for sweetness.<br /><span style="color:#ff6600;">For Preschooler</span>: Cutting and scouring a cheek of mango appeals to preschoolers and travels very well in the lunchbox. Freezing a mix of blended mango and yoghurt makes a great alternative to ice-cream. Mango holds its form when cut into cubes and doesn’t discolour so is an excellent fruit to thread onto sticks. Using alternate fruits such as strawberries, kiwi and sliced banana you can make fruit skewers. This can be eaten fresh or frozen on hot summer days. <div><span style="color:#ff6600;">For adults</span>: try mango chutney or mango salsa with your curries or simply score and eat!!</div><br /><div><strong></strong></div><div><strong><span style="color:#ff6600;">Tandoori chicken with mango salsa</span></strong></div><div><span style="color:#ff6600;">Ingredients (serves 4)<br />1 cup plain Greek-style yoghurt<br />4 (160g each) chicken breast fillets<br />1 tablespoon olive oil<br />warmed naan bread, to serve<br />Tandoori spice mix<br />2 teaspoons sweet paprika<br />1/2 teaspoon ground cumin<br />1/2 teaspoon ground coriander<br />1/4 teaspoon ground turmeric<br />2 pinches chilli powder<br />1 teaspoon garam masala<br />1/2 teaspoon dried mint<br />Mango salsa<br />425g can sliced mango in syrup, drained, chopped<br />1 Lebanese cucumber, diced<br />2 green onions, sliced, finely chopped<br />1 tablespoon finely chopped fresh mint leaves<br />1 long red chilli, deseeded, finely chopped<br />1 tablespoon lemon juice<br />Method<br />Preheat oven to 180°C/160°C fan-forced. Line a baking tray with baking paper. Make Tandoori spice mix: Combine paprika, cumin, coriander, turmeric, chilli powder, garam masala and mint in a large bowl. Add yoghurt. Stir to combine. Add chicken. Turn to coat. Cover and refrigerate for 30 minutes, if time permits.<br />Heat oil in a frying pan over medium heat. Remove chicken from yoghurt mixture. Discard yoghurt mixture. Cook chicken for 2 minutes each side or until browned. Transfer to prepared tray. Bake for 10 to 15 minutes or until cooked through. Thickly slice.<br />Make mango salsa: Combine mango, cucumber, onion, mint, chilli and lemon juice in a bowl. Serve chicken with mango salsa and naan bread.</span></div><br /><div><span style="color:#ff6600;"><span style="font-size:78%;">recipe courtesy of Claire Brookman </span><a href="http://www.taste.com.au/"><span style="font-size:78%;">www.taste.com.au</span></a> </span></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-55797928301301328862009-12-14T08:11:00.004+10:002009-12-14T08:24:39.114+10:00Fresh herbs........pure perfume!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4xuiUQZGdbBBOfMT3f4_OWjcj-41hsNosLKzgpsEdr46D6eq4nHghEDnZ8NpvzV00ftGkiDoc_YpNy5Imar7WjG0qPV1qnf7VmGOiiMItFgiTI3Y80GqBYOQdrsiG8VV2tN77V212j3us/s1600-h/Kids+Cookbook+Part+3+055.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 214px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5414849703424159138" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4xuiUQZGdbBBOfMT3f4_OWjcj-41hsNosLKzgpsEdr46D6eq4nHghEDnZ8NpvzV00ftGkiDoc_YpNy5Imar7WjG0qPV1qnf7VmGOiiMItFgiTI3Y80GqBYOQdrsiG8VV2tN77V212j3us/s320/Kids+Cookbook+Part+3+055.jpg" /></a> I simply love what I do. Not just because I help people feel and look better, and possible extend some lifespans; sometimes I receive little thank you gifts especially around holiday time. Now I am not saying that I am motivated by presents but I have been on the receiving end of some delightful gifts. I absolutely love the home made things. One lady brought me some fresh quince jam and another some cranberry sauce for the turkey this Christmas. On Wednesday last week a patient and her mother brought me a full bag of home grown herbs and vegetables which just blew me away - the smell was simply intoxicating (I had literally forgotten what a backyard fully mulched cherry tomato smelt and tasted like - my family used to grow them when I was a child). In my bag -o -goodies was basil, coriander, lemongrass, marjoram, parsley and mint - just to name a few. So today I am throwing together some pesto and tonight's dinner we are having Vietnamese cold rolls (the mint just smelt so good!!!). See my super easy recipe below - you can wrap just about anything in rice paper rolls.<br /><div>I am inspired to resurrect my herb patch again</div><div>Kate x</div><br /><div><span style="color:#006600;"><strong>Vietnamese Prawn rolls<br /></strong>12 rice paper rounds (120g)<br />1 cup grated carrot<br />100g snow peas sliced<br />1 cup bean sprouts<br />30 g rice vermicelli, soaked in boiling water, cooled and drained<br />2 tablespoon chopped coriander<br />2 tablespoons chopped fresh mint<br />400 g cooked prawns, shelled (approx 24)<br /><br />Combine all ingredients in bowl, mix<br />Dip rice paper in hot water until softens<br />Add approximately 2 tablespoons of mix and 2 prawns on lower half of rice paper<br />Roll firmly into spring roll shape<br />Makes 12<br />Serves 3<br />Serve with dipping sauce<br /><br /><br />Dipping sauce<br />1 tablespoon caster sugar<br />1 clove garlic<br />¼ cup hot water<br />¼ cup lime juice<br />2 tablespoon fish sauce<br />1 small fresh chili finely sliced (optional)<br />1 tablespoon chopped fresh coriander<br /><br />Sugar and hot water in bowl, stir until sugar dissolved<br />Add remaining ingredients, stir and serve<br />Serves 4</span></div><br /><div></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2tag:blogger.com,1999:blog-4622618859663885345.post-50971150166680126322009-12-10T19:02:00.008+10:002009-12-11T06:42:14.733+10:00Run out of time for breakfast?.......I think not!!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgymN5NueA1xqD31Yr3pBaG68QnPsh-EUEpQ4vpI_-Tln3Nki7I8p_mKdOimUWDT854UShmECn2Xok69GUBvJ8ZkFr0MAS5fLw7gWghRfd9ox7W8zQi0834ck-n3EGttwpX_ZqNKS9b5pXX/s1600-h/Blueberry+Bircher+Muesli+005.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5413707309725850946" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgymN5NueA1xqD31Yr3pBaG68QnPsh-EUEpQ4vpI_-Tln3Nki7I8p_mKdOimUWDT854UShmECn2Xok69GUBvJ8ZkFr0MAS5fLw7gWghRfd9ox7W8zQi0834ck-n3EGttwpX_ZqNKS9b5pXX/s200/Blueberry+Bircher+Muesli+005.jpg" /></a>3 of my clients yesterday said they are simply running out of time for breakfast! By the time the kids are fed, lunches made, morning jobs done and some where in there getting ready for work- not to mention the quick 5.30 am run or 1/2 hour walk for exercise..............no time left to refuel.<br /><div></div><div>There is no excuse for not having breakfast even if it is grabbing a piece of fresh fruit or a tub of yoghurt before you dash out the door. It still astounds me that there is a percentage of kids that head off to school without breakfast!</div><br /><div><strong>Eating breakfast</strong></div><ol><li>Stimulates the appetite</li><li>Stops you over eating at your next meal</li><li>Provides energy and stamina for the morning</li><li>Helps keep the bowels and intestines in good order</li></ol><div></div><div>One of my favourite summer breakfasts is bircher muesli. Preparing it the night before and adding a few dollops of yoghurt the next day makes it quick, easy and tasty. My kids love the soft texture and taste using varieties of flavoured low fat yoghurt.</div><div></div><div><span style="color:#993399;"><strong>Bircher Muesli (serves 2)</strong></span></div><div><span style="color:#993399;">1/2 cup natural muesli</span></div><div><span style="color:#993399;">2/3 cup no added sugar fruit juice (i like cranberry)</span></div><div><span style="color:#993399;">4 dollops of low fat flavoured yoghurt (blueberry gives a lovely flavour)</span></div><div><span style="color:#993399;"></span></div><div><span style="color:#993399;">Soak the muesli in the juice overnight</span></div><div><span style="color:#993399;">In the morning divide into 2 bowels and add yoghurt, stir and eat</span> </div><br /><div>Enjoy the last day of school, mums and dads!!!!</div><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-23013618374100090812009-12-09T09:50:00.003+10:002009-12-09T10:03:31.731+10:00home bake....fun in the kitchen<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbLx-8udqL484irdcbMWoxiQtrd8OqRPgTUGGHgDXVYW4AxPlWw38br22bcuhvhnL3any7Rdz2VP_sb00GXitTCbDJzsxPdKb1-uESgkXS1jF5vLqvE1rjsDjjc7VRJv0nyWox5mOqS2p/s1600-h/Muesli+Bites+002.jpg"><img id="BLOGGER_PHOTO_ID_5413020224907867218" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 134px; CURSOR: hand; HEIGHT: 200px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUbLx-8udqL484irdcbMWoxiQtrd8OqRPgTUGGHgDXVYW4AxPlWw38br22bcuhvhnL3any7Rdz2VP_sb00GXitTCbDJzsxPdKb1-uESgkXS1jF5vLqvE1rjsDjjc7VRJv0nyWox5mOqS2p/s200/Muesli+Bites+002.jpg" border="0" /></a> School holidays for us Southerners is only 3 sleeps away....I am actually really looking forward to winding down and spending a bit of time at home relaxing with the kids. One thing my two like to do is 'home bake' - as long as it involves spreading flour from one end of the kitchen to the other, or eating some of the raw dough (it just can't be good for you.....although we all did it didn't we?)<br /><br /><div><div>I still try to keep it healthy using some fresh or dried fruit and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">steering</span> requests away from cup cakes. Muffins, fruit scones, date loaf and fruit cakes are great for morning or afternoon tea snacks and travel well to social gatherings. One I particularly like are the muesli bites which are dead easy, they can get their hands messy and you can also give them as a gift......competition for the wave of <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">rum balls</span> appearing at this time!</div><br /><div>Enjoy getting into your kitchen with the little ones and help them to enjoy the cooking experience.</div><br /><div>Kate x</div><div><br /><span style="color:#ff6600;"><strong>Apricot Muesli bites</strong><br />11/2 cups dried apricots<br />1 table caster sugar<br />1 cup water<br />¼ cup plain flour<br />2 table olive oil<br />11/2 cups natural muesli<br />Place apricots, sugar and water in saucepan, bring to boil, cover and simmer for 12 minutes. Let cool<br />Place apricot mixture, flour, oil, and muesli in food processor and process until mixed.<br />Roll into balls (about 1 tablespoon each and chill).</span></div></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2tag:blogger.com,1999:blog-4622618859663885345.post-54622774598801171022009-12-08T08:06:00.002+10:002009-12-08T08:21:53.613+10:00From the mouth of babes.................<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr4xOJTgC_yUOYcZQHQjMedhHOccuaFpQxzMAyyEQjboJcE1Q7U7EuPygxsl8Qubv0f8OXBYzPQAvZSi8c5e6aiRxxDa5A9mStG3ORUvkdxREYj5yb9YniU3tfJz8uZp9MRh0-nIQ6ZGC2/s1600-h/Fruit+picks+004.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 320px; FLOAT: right; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5412622650296208162" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr4xOJTgC_yUOYcZQHQjMedhHOccuaFpQxzMAyyEQjboJcE1Q7U7EuPygxsl8Qubv0f8OXBYzPQAvZSi8c5e6aiRxxDa5A9mStG3ORUvkdxREYj5yb9YniU3tfJz8uZp9MRh0-nIQ6ZGC2/s320/Fruit+picks+004.jpg" /></a> I had a lovely patient yesterday who came to her appointment with her 4 year old daughter. As our meeting came to a close her daughter announced that she would like ' some of those foods that stick to your teeth, please mummy'. My client gasped and uttered 'what a thing to say in front of the dietitian!!'. This was followed promptly by 'I need to have a python 'cause I have forgotten what it tastes like!'. I reassured my client that yes, children do listen to what you say and you have to be clear from the outset. They may not understand the negatives of things sticking to your teeth however they know that foods such as these are not everyday foods.<br /><div>I think this is where we as parents make it difficult for ourselves by not isolating non core foods and foods that have empty kilojoules away from everyday foods. Pester power is huge however we just have to stay strong. As you know we have treat Tuesday which gives me some breathing space for the rest of the week. </div><div></div><br /><div><strong>Tips to help your little ones understand about good V's not so good</strong></div><ul><li>Talk about what foods are good for you and why</li><li>Don't have the non core foods in the house for temptation</li><li>Talk about their teeth</li><li>provide good food that looks great - the fruit picks above went down a treat at a gathering.</li><li>Elevate their main meals above dessert for example: If you eat all your good food on you plate then you can have something that is not so healthy (parents make the mistake of saying if you eat dinner ...you can have dessert- kids look at mums face when it lights up at the word dessert!!!...look excited when you say 'all the good food on your plate'!</li></ul><div>Tough times coming up during the Christmas break....set 'treat' goals and stick to them!!</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-28717891036131643362009-12-03T08:13:00.004+10:002009-12-07T06:27:13.091+10:00A very windy day<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTiyZq5wVEBa7XBLRivobNu6VhKql9hNajf68EZYk_OcjOuxkz6iVQzkGG-xtX0d3MNlX5RXVBzixiDNbYFh181fi-pf5QTAO7-5ul7Ry5CaVmQtrsZoLrDLUafAH1rqltRvn6IVN2Y3S/s1600-h/Fart_sounds.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 272px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5412221275902205346" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTiyZq5wVEBa7XBLRivobNu6VhKql9hNajf68EZYk_OcjOuxkz6iVQzkGG-xtX0d3MNlX5RXVBzixiDNbYFh181fi-pf5QTAO7-5ul7Ry5CaVmQtrsZoLrDLUafAH1rqltRvn6IVN2Y3S/s320/Fart_sounds.jpg" /></a> Again I ask the question....where does the time go. Sorry for those of you who are following my blog and have seen me disappear into the abyss! I have just had the most extraordinary work load leading up till Christmas. I have put some of my own advice into practice and some things have had to go on the back burner. However I am back and looking forward to the holidays.<br /><div>This leads me to an issue that many patients have come to see me about.....WIND. I have had adults and children complain about excess wind and wonder if there was anything they could change. Not only is this extremely uncomfortable but can be a tad embarrassing when it escapes......(I have had Master 9 and Miss 6 in hysterical stitches in the pool and bath over whose bubbles are bigger!) Busy lifestyles and not eating well (including fruits, vegetables, lean meats and low fat dairy and not drinking enough fluid can all lead to a sluggish, bloated bowel and belly. There are also a few foods which produce extra gas</div><ul><li>Baked beans (don't need to be a rocket scientist to discover that one!)</li><br /><li>broccoli, cauliflower, brussel sprouts, cabbage</li><br /><li>apples</li><br /><li>artificial sweetener</li><br /><li>legumes, including hommus</li></ul><div>Try to eat every 3 hours to help move the bowel so gas doesn't become trapped and go for a few walks around the office or street during the day to move the gas. Painful bloated stomachs occur at the end of the day when we have sat down for many hours.</div><br /><div>Remember gas is just your gut bacteria fermenting undigested fibres so is quite normal unless there is lots of it, it has a very strong odour or you are in pain. See your doctor if it doesn't improve.</div><br /><div>back again tomorrow</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-14607664188726888632009-11-27T06:24:00.004+10:002009-11-27T07:04:36.896+10:00Friday is Tuckshop..To eat or not to eat!!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbbDoeFTZIl7YmMbgckuXj_MMzBsPmGHe4_4K1Jy7B2SxLntM2GVyc5bJS2e-qySqsTHGl3_M-jW3w0zx1iBo01HyfPQ7P74hWR69I_8kMQnj8tone0pvHqlR9_ri0ZHFOILRlG3P6sAqs/s1600/lunchbox.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 237px; FLOAT: right; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5408520843789299154" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbbDoeFTZIl7YmMbgckuXj_MMzBsPmGHe4_4K1Jy7B2SxLntM2GVyc5bJS2e-qySqsTHGl3_M-jW3w0zx1iBo01HyfPQ7P74hWR69I_8kMQnj8tone0pvHqlR9_ri0ZHFOILRlG3P6sAqs/s320/lunchbox.jpg" /></a> I love what I do (Dietetics that is) as I travel the same path and have many of the same issues that the average parents encounters. We all deal with issues such as coping with pester power for daily treats or being hit up for play dates at school pick up time (one of my all time favourites...!). As a mum you sometimes feel like you are a Sargent major leading an army of one, constantly on alert for up and coming battles at every turn. there is no exception when it comes to the tuckshop. We have tuckshop on a Friday and I offer my services to help a few times a term. we have the tuckshop menu stuck to the pantry door and I have highlighted the items they can choose. This seems to work well however i had to be firm and put my foot down when it came to crisps, coloured mineral water and choc chip cookies!<br /><div><em><strong>In October 2005 the healthy Food and Drink Supply Strategy for Queensland Schools was released which provided benchmarks for offering healthy food and drink choices to students in school canteens and tuckshops. Foods and drink are coded Red (lacking in nutrients or contains excess fat , sugar or salt), Amber or Green( healthy) according to how often (if at all) they are allowed to be supplied to school children. By July 1 2006 implementation of the Smart Choices Strategy was mandatory in all State Schools. This ensured that children were being exposed to and encouraged</strong></em> <em><strong>to make healthy food and drink choices.</strong></em> </div><br /><p><span style="font-size:130%;color:#009900;"><strong>Tips for making better tuckshop choices</strong></span></p><ul><li><span style="color:#009900;">toasted sandwiches that contain some sliced meat or cheese for protein or thin crusted pizza or small serves of pasta (my childrens favourites)</span></li><br /><li><span style="color:#009900;">avoid fizzy coloured drinks and choose a milk base drink that has a lower GI</span></li><br /><li><span style="color:#009900;">leave choc biscuits and crisps for parties</span></li><br /><li><span style="color:#009900;">get them to try something new such as a wrap or sushi</span></li></ul><div>Remember the tuck shop is an extension of your pantry- lets not disguise it as the local seven eleven!!</div><br /><div>have a great weekend</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-39225609127529753412009-11-26T08:24:00.003+10:002009-11-26T08:36:10.257+10:00The big switch..<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnigs42cE2jGCTpavd7RdcANqW05b9Fk_0Mz-VHVjsdd1x839i0r1ahnTaEuSN7KBYR4OvgVGR3H24yZ7rdOmYONz_hNd1yeyLNXjjYWm2VnGEdkHQtCL8Pzc3WUk85_U2TXPkILtYBV5R/s1600/Date+Pudding+004.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 267px; FLOAT: left; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5408172721798555762" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnigs42cE2jGCTpavd7RdcANqW05b9Fk_0Mz-VHVjsdd1x839i0r1ahnTaEuSN7KBYR4OvgVGR3H24yZ7rdOmYONz_hNd1yeyLNXjjYWm2VnGEdkHQtCL8Pzc3WUk85_U2TXPkILtYBV5R/s400/Date+Pudding+004.jpg" /></a> I have had a few requests for the 'silly season'. One of the main ones has been how to convert some of our favourite indulgences into something slightly healthier whilst still maintaining the taste. Well people I have a bit of inside information (being married to an ex-chef has many pluses.<br /><br />The first one is the all time favourite "Sticky Date Pudding"<br />Make individual puddings in muffin trays to control the serving sizeServe straight from the oven with some low fat vanilla ice cream or butterscotch swirl instead of the traditional butter cream sauce. When the ice cream melts it adds a creamy taste to the dessert<br /><br /><br /><span style="color:#ff0000;"></span><br /><span style="color:#ff0000;">Date puddings<br />1 ¼ cup dates<br />1 ¼ cup boiling water<br />1 teaspoon bicarbonate soda<br />50g olive oil margarine<br />½ cup brown sugar<br />2 eggs, lightly beaten<br />1 cup SR flour<br /><br />Grease 12 hole muffin tin<br />Place dates and water in food processor and process till smooth<br />Place mix in bowl<br />Stir in bicarbonate soda and let stand for 5 minutes<br />Blend with margarine and sugar until smooth<br />Add eggs and flour and mix well until combined<br />Pour into muffin moulds<br />Bake at 180*C for 1 hour or until springs back on touching<br />(Cover muffin tin with foil if starting to go brown)<br />Stand for 10 minutes before cooling on wire rack<br />Serve on their own or with custard or light ice cream<br />*Easy to freeze<br />* Kids can crack eggs; mix and place into muffin tins (keep an apron on)</span><br /><br /><br />Enjoy<br /><br /><br />Kate xKatehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-52984396601472726822009-11-25T06:01:00.004+10:002009-11-25T06:27:52.269+10:00swimming carnival<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAz_s4EjjNQZRMxeBpRumTTy-o-ht1RSPLkvTcPCtOR4DAL2ISfq2NNOrsYwqviZqgjvBxr0ARPzC5Hsey7HCYKRCrHvFfi2f9C40OSqzMAhOOkhMTbRNmY_p50SKsfRbFZXIuZVpWfpa/s1600/swimming.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 134px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5407769005693038866" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAz_s4EjjNQZRMxeBpRumTTy-o-ht1RSPLkvTcPCtOR4DAL2ISfq2NNOrsYwqviZqgjvBxr0ARPzC5Hsey7HCYKRCrHvFfi2f9C40OSqzMAhOOkhMTbRNmY_p50SKsfRbFZXIuZVpWfpa/s200/swimming.jpg" /></a> The rain is falling this morning but the show must go on.....It's the school swimming carnival today!! There is much nervous energy pumping in the house which means blood glucose levels are being drained a lot faster than usual.there are a few tips on how to fuel up the kids before a sporting event to ensure they have enough energy to get them through the day. No this is not the Pan Pacific tryouts however many kids simply don't eat properly and fade by mid morning.<br /><br /><p>Make sure they eat breakfast which includes iron to help transport oxygen:</p><ul><li>an iron rich cereal + milk (read the nutritional panel on the side; cheerios,Weetbix, special K</li><li>an egg on toast</li><li>baked beans on toast</li></ul><div></div><p>Give them a fruit smoothie to add a little more protein and slow release carbohydrates for their muscle</p><p><span style="color:#cc9933;"><strong>Strawberry Breakfast smoothie</strong> (Protein, Fibre, Calcium, Iron, Vit C, slow release carbohydrates)<br />4 strawberries 200ml low fat Milk<br />1 Weetbix<br />1 teaspoon Honey<br /><br /><strong>Cheeky choc banana</strong> (Protein, Fibre, Calcium, Iron, Vit C, slow release carbohydrates)<br />1 Banana<br />150ml low fat Milk<br />1 tablespoon Milo<br />2 scoops low fat vanilla yoghurt<br /><br /><strong>Mango Soy good for you</strong> (Protein, Fibre, Calcium, Vit C, slow release carbohydrates)<br />1 Mango<br />200ml low fat Soy milk (calcium fortified)<br />1 teaspoon Vanilla essence<br />1 teaspoon honey<br /><br /><strong>Fuzzy monkey slushy</strong> (Protein, Fibre, Vit C, slow release carbohydrates)<br />1 Banana<br />150 ml Orange juice<br />2 scoops Lemon sorbet</span></p><div></div><div>pack a banana and lots of water in their lunchbox</div><div>include some crackers and cheese</div><div>pack a sandwich that also contains iron such as meat, hummus, chicken or an egg</div><br /><div></div><div>Good luck guys</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2tag:blogger.com,1999:blog-4622618859663885345.post-76520534831387613482009-11-24T05:55:00.005+10:002009-11-24T06:31:47.984+10:00Sleep deprivation and hunger<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvaWSo8J3oDsjnNBqIsASieSoqqB-BoF5JBGc-2DV64DV8X0pPFJksoSIDqmnjpqVaPqN8sBvqi_1wXC7CdbET19ZRMU2Gkh_q2UXQ9Uv8Qju82TtE9toVUz-uJ_Mja5F03wSNzc3CMUX/s1600/tired.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 260px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5407397146813619986" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvaWSo8J3oDsjnNBqIsASieSoqqB-BoF5JBGc-2DV64DV8X0pPFJksoSIDqmnjpqVaPqN8sBvqi_1wXC7CdbET19ZRMU2Gkh_q2UXQ9Uv8Qju82TtE9toVUz-uJ_Mja5F03wSNzc3CMUX/s320/tired.jpg" /></a>Where has that week gone?.........I'm not sure how we fit so much into our days?... then blink and we are a week closer to the end of the year. I spend a considerable amount of time lifestyle planning with clients to balance work, activity, family life and most importantly SLEEP! (yes dietetics does cross into other fields some times).<br /><div>We don't realise how important sleep is to the body and many of us are trying to get away with less and less and consequently feeling exhausted. Also many are battling weight and hunger issues..........here's why!</div><div><span style="color:#000099;">Researchers at the University of Chicago found that partial sleep deprivation alters the circulating levels of the hormones that regulate hunger, causing an increase in appetite and a preference for calorie-dense, high-carbohydrate foods. The study, published in the 7 Dec. 2004 issue of the Annals of Internal Medicine, provides a mechanism linking sleep loss to the epidemic of obesity.<br />Research subjects who slept only four hours a night for two nights had an 18 percent decrease in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, a hormone that triggers hunger.<br />The study volunteers, all healthy young men, reported a 24 percent increase in appetite, with a surge in desire for sweets, such as lollies and biscuits, salty foods such as chips and nuts, and starchy foods suchas bread and pasta</span></div><div><span style="font-size:78%;color:#000099;"></span> </div><div><span style="color:#000099;"></span></div><div>This may explain why sleep deprived mums and dads eat differently and crave energy dense foods.</div><div>Also if you are working into the small hours of the morning or trying to stay up and watch your favourite show or simply fitting in one too many Christmas functions....Don't (bah humbug!). Try to get to bed early , have a decent sleep and it will help you make better food choices.</div><br /><div>Kate x</div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com0tag:blogger.com,1999:blog-4622618859663885345.post-80280985909654781332009-11-18T17:24:00.005+10:002009-11-18T19:01:06.987+10:00Pre Christmas organisation.....<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01cGBsLRpWCstNsKe3mB4HyOimNyjoka7cLbyXSF0kbTNZA5A-IZA2rHQqLIzQMSjwU-Rmbx9WGeV1y6m00vXSX1zVUdcrKGY_Jy2fVic6zy-wxVRGQ3gvp2PvoR4Zvk7Ldk3zEfeV6Tg/s1600/Christmas+Tree+Watermelon+009.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 200px; FLOAT: left; HEIGHT: 134px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5405365557057834994" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj01cGBsLRpWCstNsKe3mB4HyOimNyjoka7cLbyXSF0kbTNZA5A-IZA2rHQqLIzQMSjwU-Rmbx9WGeV1y6m00vXSX1zVUdcrKGY_Jy2fVic6zy-wxVRGQ3gvp2PvoR4Zvk7Ldk3zEfeV6Tg/s200/Christmas+Tree+Watermelon+009.jpg" /></a> I thought I would get in early before the silly season starts (however we, and our neighbours across the road are the only houses in our street with lights up - and on!! I swear my husband was a Grizwald in a former life!)<br /><br /><div>Christmas is a time for celebration, holidaying and socializing with friends and family and can also be a time for overindulgence. The occasional rum ball, glass of wine or treat for the kids need not be a problem, however if it becomes a daily occurrence health issues may arise. To help you enjoy this time without ending up looking like Father Christmas himself here are a few tips for the lead up to the festive season.<br />Try to eat regularly and encourage the kids to have fruit in between meals. Have your regular healthy meals and never go to a party starving. If you skip meals you are sure to fill up on high fat snacks. It only takes a few of these to add up to more kilojoules than your usual meal.<br />If you have a tendency to over eat at parties or gatherings only fill your plate once. Chat and mingle. If you are bored at a party you’re more likely to hang around the food. Turn your back on the food table. Out of sight out of mind!<br />Creamy dips, chips, nuts and are all high in fat and are very easy to eat in large amounts. Choose fruit, vegetable or bread based snacks or offer to bring a platter including low fat dips, salsa, vegetable sticks, reduced fat cheese and gherkins and home cooked popcorn<br />Chopped fruit platters can be a nice change from higher fat sweets. Cutting fruit into Christmas shapes adds to the festivity and encourages children to consume fruit. (See Christmas tree watermelon). Using a melon baller you can ball different fruits and thread them on skewers or toothpicks and serve with low fat vanilla yoghurt as a dip.<br /><br />Christmas treats are in high demand at this time of year. For something different make up a batch of gingerbread cookies cutting them into Christmas shapes, making a hole in each biscuit prior to cooking. When they are cool you can decorate them to hang on the tree (make sure they are out of reach of pets!!). This is great for the kids to do and contain less sugar a<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEe0kr45BbQmqzkJUMHAiXCoUOTCx887ls_EQzqYJ6yJq7LSE9MrZpkuz0UwPsx_b5_EGnRA64QKkX6lLWRtlBJgIXpyFPuQzA9uYvQrrGXuUq9XuSE2TkV9agUTjY3_TJ4wgfOU3MmzI0/s1600/Christmas+Tree+Watermelon+009.jpg"><span style="color:#cc33cc;"><strong></strong></span></a>nd fat than many commercial varieties. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3EAxxWAKGl4Dgtuywd1eC2K-XdCAhimsibswFTsHsi1bzoVKTjPrFOui-bfMDgimS6JHN0LeHGT4M9wBbAASvJ7KqyQKr3sNiP_M5NZtxejfhA1z44kcLzJKRktHs6MF0WxrZ5IGHkbIw/s1600/Ginger+Bread+Decorations+010.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 134px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5405365854247010738" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3EAxxWAKGl4Dgtuywd1eC2K-XdCAhimsibswFTsHsi1bzoVKTjPrFOui-bfMDgimS6JHN0LeHGT4M9wBbAASvJ7KqyQKr3sNiP_M5NZtxejfhA1z44kcLzJKRktHs6MF0WxrZ5IGHkbIw/s200/Ginger+Bread+Decorations+010.jpg" /></a><br /><br /><span style="color:#cc33cc;"><strong>Ginger bread Christmas decorations </strong></span><br /><span style="color:#cc33cc;"><strong>100 g olive oil margarine <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJC9IUoff1u0m0HMyN2tKydqfMlU7IKLMMrrJwuAqKXxIG4cYGVs89NUIlm1Cges4hVfuJ-qJntX1xpGymYQbAzcjkMJyz_J_YZ9of_f1EM0lY1eeo4GRkv_bkOhoTU7EKklHRABVXcbJt/s1600/Ginger+Bread+Decorations+010.jpg"></a><br />50 g brown sugar<br />2 heaped tablespoon golden syrup<br />2 level teaspoon ginger<br />200 g self raising flour<br /><br />Method<br />Mix all ingredients until it forms dough<br />Roll out onto floured surface<br />Cut out medium and large circles and stars<br />Pierce hole in each biscuit (for threading)<br />Bake in moderate oven until golden<br /><br />Decorate using icing sugar, food colouring and water</strong></span><br /><br /><br /><span style="color:#ff6600;"><strong>Watermelon Christmas trees<br />6 slices seedless watermelon<br /><br />Method<br />Cut slices into triangles<br />Cut base into shape of pot (for little hands to grip on to)<br />Cut small V’s up side of tree to form branches<br /></strong></span></div></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-62220267652495397992009-11-17T08:15:00.003+10:002009-11-17T08:23:16.843+10:00Frozen Summer treats<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlAhGZrnAaCbYoUvuvDpd4Rv7dwQoy4W2GTC2QGZf_HdJimN21LPQVAK4Ul3vmwg-yfaP0cfYQTt5lmWQRwEuIN_E0TXDgi83cMCZBKHmmozFlq6NbxhatKacNmiCtb7ERbO-iSAX3PsgD/s1600/Strawbery+Frozen+Yoghurt+013.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 267px; FLOAT: left; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5404829991760839362" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlAhGZrnAaCbYoUvuvDpd4Rv7dwQoy4W2GTC2QGZf_HdJimN21LPQVAK4Ul3vmwg-yfaP0cfYQTt5lmWQRwEuIN_E0TXDgi83cMCZBKHmmozFlq6NbxhatKacNmiCtb7ERbO-iSAX3PsgD/s400/Strawbery+Frozen+Yoghurt+013.jpg" /></a> With the arrival of summer (here in the southern hemisphere) comes the desire for ice confection or ice blocks. We know that most frozen confection on a stick is full of sugar, preservatives, artificial flavours and colours and usually has no nutritive value whatsoever. But how do we avoid the constant pestering by our little ones for a frozen treat on a hot day?<br />Home made ice and creamy treats are very easy to make and can provide a healthy solution to the commercial varieties. Using fresh fruit provides a sweet alternative to pure sucrose. Kids will be unaware that they are having vitamin C and fibre whilst they enjoy the sweet taste. Kids look for something cold, sweet and brightly coloured, so here are a few solutions to have up your sleeve.<br /><span style="color:#ffcc00;"><span style="font-size:130%;"><strong>Frozen yoghurt</strong><br /></span>300 g vanilla yoghurt<br />1 punnet strawberries or mixed berries<br /><br />Wash and remove stalks from strawberries<br />Place yoghurt and strawberries in a food processor and blend till creamy<br />Place mixture into individual cups or moulds and freeze overnight<br />Ready to serve<br /><br />*high in calcium and protein<br />*source of vitamin C and fibre<br /></span><span style="color:#ff0000;"><span style="font-size:130%;"><strong>Strawberry and pineapple icy poles</strong><br /></span>1 punnet strawberries<br />½ pineapple<br /><br />Wash and remove stalk from strawberries<br />Place in food processor and blend till smooth liquid<br />Fill individual icy pole moulds to half way with blended strawberries<br />Peel and chop pineapple<br />Blend till smooth<br />Gently add pineapple to moulds leaving small space to fit stick<br />Freeze overnight<br /><br />*source vitamin C and fibre<br />*slow release fructose (fruit sugar) so they don’t get a sugar “hit”<br /></span><br /><span style="color:#ff6600;"><span style="font-size:130%;"><strong>Watermelon slushy</strong></span><br />1 cup chopped watermelon (freeze chopped pieces before blending)<br />8 ice cubes<br /><br />Place in food processor, use a slender blender or use slushy maker<br />Serve immediately<br /><br />* Source of Vitamin C and potassium<br /></span><br /><span style="color:#33cc00;"><span style="font-size:130%;"><strong>Frozen melon ball sticks</strong><br /></span>Honey dew melon<br />Watermelon<br />Rock melon<br />6 wooden skewers<br /><br />Using a melon baller scoop out 12 balls from each melon.<br />Thread alternate balls onto wooden skewers<br />Freeze overnight<br /><br />*source of vitamin C, potassium and beta carotene</span><br /><br />Tip:<br />Most fruits with a high water content, such as melons, berries and citrus fruits can be used for water ices. Grapes can be individually frozen along with segments of orange. Long wedges of pineapple can be threaded onto skewers and frozen whole. Frozen chopped bananas or mangoes mix well with yoghurt or can be made into refreshing smoothies<br /><br />Tip:<br />Buying fruit in season not only tastes better but is more economical so when certain fruits are in plentiful supply, buy up big and freeze for use over the next few months.<br /><br />Tip:<br />Most kids love to help in the kitchen so get them involved with making their own sweet treats.<br />Little kids jobs: Processing the fruit or yoghurt mixture<br />Blending the ice and melon<br />Threading the melon balls<br />Scooping out and filling moulds<br /><br />Stay cool today<br />Kate xKatehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com3tag:blogger.com,1999:blog-4622618859663885345.post-58746675531503691312009-11-16T05:53:00.005+10:002009-11-16T06:11:28.808+10:00Healthy fast food - get the kids in the kitchen<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ_Lm0fYDbU1nCxwIV-9n8cXSXkh-LHbltUgr44BCOW5sJD3Q-F8PBqlGCI5ygLT8LyV5JZ0RZny0xIg2An2ercsZkArm0SPzWZaWlpPSPoAWdM6h-sSBa56dZfZjVKIIqBWzMRlCIuwOB/s1600-h/Spaghetti+Bolognaise+006.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5404424344742204706" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ_Lm0fYDbU1nCxwIV-9n8cXSXkh-LHbltUgr44BCOW5sJD3Q-F8PBqlGCI5ygLT8LyV5JZ0RZny0xIg2An2ercsZkArm0SPzWZaWlpPSPoAWdM6h-sSBa56dZfZjVKIIqBWzMRlCIuwOB/s200/Spaghetti+Bolognaise+006.jpg" /></a> Its the start of the week - time to menu plan...AGAIN. Get the kids involved with a recipe each. Habits we set up now will hopefully continue through to their teenage and adult years when they need them most.<br /><div>Recipes can be loads of fun to teach children how to cook. They can learn measurement, serving sizes, cooking skills and learn about different colours, textures and tastes. Best of all they can produce something themselves that they can share with the rest of their family and friends.<br />Complicated recipes that require you to be in the kitchen for hours on end and require 20 or more ingredients will leave you feeling frustrated especially if the family doesn’t like the end product. Families are also relying too heavily on take away convenience foods these days as many people either don’t like cooking or find it to hard to accommodate cooking in their busy day.<br />What you need are quick easy, healthy recipes with few ingredients (and ingredients that you don’t need to travel the earth to find.)<br /><br />Your pantry should have a few essentials<br />Plain flour<br />Self raising flour<br />Brown sugar<br />Olive oil<br />Tinned tomatoes<br />Mixed herbs<br />Salt, pepper<br /><br />Fridge essentials<br />Milk<br />Margarine<br />Frozen pizza based<br />Eggs<br />Chicken<br />Mince<br />Grated cheese<br /><br />Kids who are taught to cook at an early age and spend time in the kitchen preparing meals will be better prepared to look after their health when they leave home. In an age where convenience food is becoming the norm, nothing beats a quick healthy home cooked meal especially if it has been prepared with the help of loving little hands.<br /><br /><strong><span style="font-size:180%;color:#660000;">Recipes<br /></span></strong><span style="color:#cc6600;"><strong>Skewers (serves4)<br /></strong>350g skinless chicken cut into large cubes<br />8 Button mushrooms, washed<br />Red capsicum, cut to 8 pieces size of chicken cubes<br />Marinade (1 tablespoon oil, 1 tablespoon honey, 1 tablespoon soy)<br />4 wooden skewers<br /><br />Mix honey soy and oil and set aside<br />Thread chicken, mushroom, capsicum alternatively<br />Brush with Marinade<br />Place on grease proof paper under medium/ high grill<br />Continue to brush with marinade until chicken is cooked<br />Serve with salad or vegetables<br />*kids can thread onto the skewers and brush the first marinade<br /></span><br /><br /><br /><span style="color:#990000;"><strong>Spaghetti (Serves 4-6)<br /></strong>500g lean beef mince<br />400g canned tomatoes<br />2 tablespoons tomato paste<br />Onion finely chopped<br />1 tablespoon mixed Italian herbs (fresh or dried)<br />500 g spaghetti<br /><br />Lightly fry chopped onion in small amount of oil<br />Add mince and stir until brown<br />Add canned tomatoes and tomato paste<br />Sprinkle with herbs<br />Simmer<br /><br />Cook spaghetti in saucepan of boiling water until just firm<br />Serve mince sauce drizzled over pasta, add grated cheese if desired<br />Serve with salad or vegetables<br />*older kids can stir over low heat and sprinkle in the herbs (if you take the pan of the heat the younger ones can have a stir<br /></span></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com1tag:blogger.com,1999:blog-4622618859663885345.post-14260686435657041982009-11-14T05:35:00.005+10:002009-11-14T06:09:04.674+10:00Saturday Seafood - A family favourite<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4-RTPb9EMGJCzOp66YRYD5YhqzR3QlE5Z-Srly0w1IuD0zAfR_Ihs0lrdIgojYs1qZmO6e7LXl3FVnCqsm_TiVlr-QlDrhs_C4IeaEwl8t3kqxmY4Aw6TQaW5vSdCPyqbrag22oLykpJz/s1600-h/Fish+and+Chips+010+web+page.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 188px; FLOAT: right; HEIGHT: 282px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5403678265574475682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4-RTPb9EMGJCzOp66YRYD5YhqzR3QlE5Z-Srly0w1IuD0zAfR_Ihs0lrdIgojYs1qZmO6e7LXl3FVnCqsm_TiVlr-QlDrhs_C4IeaEwl8t3kqxmY4Aw6TQaW5vSdCPyqbrag22oLykpJz/s320/Fish+and+Chips+010+web+page.jpg" /></a>We have found Saturdays to be a great day for BBQ fish or seafood. Barbecuing keeps the smells outside and eliminates the over use of oil or deep frying your fish. many patients of mine say they personally don't eat fish or feed it to their children because it is "too hard to cook!" Don't despair - I have a recipe that will have you enjoying it a few times a week.<br /><div>Its all in the crumb (yes crumbed fish can be healthy - just don't plunge it into oil).</div><br /><div>Find a nice fine breadcrumb (or grate it yourself using slightly stale bread). Add ingredients such as garlic, pesto, coriander, Parmesan cheese, Moroccan spices or zest of lime or lemon. All these flavours enhance the flavour of the fish.</div><br /><div>Below is my simple 'fish and chippie' recipe which the kids love (all about the presentation as well!)- it is health, full of Omega 3 fats, low in saturated fat and high in protein. For a more adult taste add one of my suggested ingredients into the crumb.</div><br /><div>One word of caution is the use of large predator fish with young children or pregnant women- these fish (see DAA website)<blogitemurl><a href="http://www.blogger.com/">">Link</a><br /></blogitemurl>contain larger amounts of mercury which is not recommended for these two groups. Otherwise ENJOY your week-end BBQ fest</div><br /><div>Kate x</div><br /><div><span style="color:#3366ff;"><strong>Fish and chips<br /></strong>400 g white fish (bream, Flathead, snapper) cut into strips<br />1 egg<br />½ cup breadcrumbs<br />1 tablespoon Parmesan cheese<br />2 large potatoes cut into ‘chip style’<br /><br />Mix breadcrumbs and cheese in bowl<br />Whisk egg in separate bowl<br />Place fish pieces in egg followed by breadcrumb mix completely covering fish<br />Barbecue on hot plate until cooked<br />Place cut potato, sprayed with oil, on baking paper in hot oven (200*C) until cooked through</span></div>Katehttp://www.blogger.com/profile/09422913845532844526noreply@blogger.com2