Kids' Nutrition - Time Saving Tips

You know the drill: Our kids need lots of nutritious and energy-packed food to help them grow, learn and keep active. While we’d all like to ideally cook fresh wholesome meals and snacks for our families all the time, it is not easy to find the time or energy to do so.

I thought I’d share a few shortcuts that I use to cut down on time in the kitchen when trying to provide nutritious food for my kids (and myself!)

The Big Chop Up

Something that works for me is to do one big fruit and vegetable “chop up” once per day. Then, I only make one big mess to clean up rather than constantly dragging out the chopping board. For example, at 2pm, before I go to pick up the kids from school, I cut up vegetables and fruit for:

·         Today’s afternoon snack,

·         Tonight’s dinner,

·         Tomorrow’s lunchboxes.

I basically cut up all the same things in one big batch. So, one day it’ll be carrots, cabbage, apple and celery so I can make coleslaw for dinner and lunch and carrot and celery sticks for afternoon tea and lunchboxes. The next day it might be lettuce, cucumber, cherry tomatoes and capsicum for a big salad in a bowl that I then divide up into containers for the next 24 hours.

Grab and Go

If I don’t get a chance to do my big chop up, then I rely on easy to pack foods like bananas, a carrot (just washed, not peeled or cut), apples or whole cucumbers to get those nutrient-rich foods into the lunchboxes – basically anything that’s wholesome and easy to grab and go!

Nuts

Keeping a container of nuts in my handbag helps with the munchies when we’re doing a quick car trip, or as a protein top-up straight after school.

Lunch Meat

Freezing small portions of leftover roast chicken makes it easy to include protein in their lunch without relying on deli meats loaded with preservatives.

Of course, I don’t have it all together, far from it! But in terms of making my kids’ lives healthier and my life easier, these shortcuts help to keep us from falling into the “Just go and grab a packet of chips” habit every day. J  

What are your tips for healthy and quick nutrition for your family?

 

Rhonda Mackay

 

*Rhonda is a writer and mother of 2 girls. She has a special interest in emotional health and enjoys both the laziness of the school holidays and the peace of the school term in equal amounts! ;)

School Bags and Spinal Health

Fashion can often get in the way of health when it comes to choosing the right backpack for our children to carry to school. Here are a few tips on choosing not only the right bag, but also the right way to carry that backpack to reduce the chance of spinal damage.

• Choose a backpack with 
• Broad should straps that are padded and adjustable
• A padded and stiff surface that will be in contact with the child’s back
• A waist strap to keep the bag firmly on the spine and to distribute weight evenly on the hips (this will actually make the load feel lighter)
• Width of the bag to not exceed chest width
• Lowest point of the bag to sit no lower than the hollow of the lower back

•  When packing the backpack, ensure  
• The child never carries more than 10% of their body weight
• They wear their bag over both shoulders
• Pack heaviest items closest to their back
• Pack only what they need for that day

You can learn more about backpacks and spinal health from the Chiropractor’s Association of Australia at http://www.chiropractors.asn.au.

Click here https://www.youtube.com/watch?v=2oo342IhzH8 to see what Dr Joe Ierano had to say to Channel 7 on the subject of backpacks and spinal health.

 

*Image courtesy of www.chiropractors.asn.au

Kids' Week - Movement

Sitting at a desk or computer all day can place stress on our bodies and, in particular, our spines. It is especially stressful on young growing spines.

According to the Chiropractors’ Association of Australia, unnatural postural strain whilst using a computer mouse for extended periods can cause an array of problems. Poor posture when using the mouse tightens the shoulder muscles and decreases nerve and blood flow to the involved shoulder, arm and hand.

Of course in our modern world it is not realistic for us to expect our children to never use a computer or mouse for an extended period – after all they are using them at school, for homework and for fun. Balance is the key and by implementing the following strategies, you will not only help your child’s spine but also educate them on the importance of caring for their posture. 

·         Take regular stretching breaks – every 30 minutes is recommended by the Chiropractors’ Association of Australia

 

·         Encourage them to periodically stretch during class (when appropriate) or stand up and change position to avoid strain on their spine 

·         Demonstrate how you look after your spinal health by not slouching in front of the computer 

·         Show them how to rotate their arms and shoulders to put them through their full range of movement, reducing strain on the joints and connective tissue

After school is also a great time to give the spine and body a break from being sedentary. Jumping on the trampoline, walking the dog or going for a swim are all activities that promote spinal health, muscle movement and relaxation. Also, avoiding electronic devices just before bed helps to slow down young minds and bodies for sleep.

Basically, balance is the key and if your children know that to enjoy good health, they need to combine sitting down with regular movement, it will set them up with good habits for life.