Are they exhausted, getting sick, falling apart, over it! It’s such a tough time of year.

Last week my daughter woke up, practically slept walk out of her room with big bags under her eyes and for the first time ever asked if she could have a day off school.

She told me later that day that she was surprised that I agreed to her taking a “wellbeing day” but I explained that I could see that she desperately needed that day, a day away from addition and subtraction, all the noise and school yard politics…

She stayed home and played the piano, watched her favourite shows, ate her favourite food, read books and lazed about all day. By the time evening rolled around she was herself again, pepped up and ready for her nippers training session.

I had given my daughter permission to relax every fibre of her being and, in doing so, reclaim her fight.

And that’s something I’ve found about self-care, we often need someone else to jump-start it for us.

Giving ourselves permission — to rest, to recharge, to realize self-indulgence isn’t actually self-indulgent at all.

This is a concept I know is especially hard for women.

We ALL need to remember to exhale….we’re all pushed to do too much, we all need a break. Kids and parents alike.

We don’t want our kids to learn from us that they have to work their butts of all the time until they burn out. We want them to tune in to what they really need and grant themselves permission to take a break.

As busy mums though, how do we take time out when we don’t seem to have five minutes to ourselves from sunrise to sunset?

Let me ask you an important question.

Has your busy-ness become the thing that defines you? Has it become a badge of honour?

Our culture has decided that we need to be Wonder Women and so we believe that being busy is what makes us worthy.

We need to SHAKE THIS IDEA OFF!

Because while we remain slaves to our to-do lists and exist in get-it-done mode, we are forgetting to live a meaningful and healthy life meant to be enjoyed.

How do I shake it off though Brenda? Who’s going to get it all done for me?

Well, I suggest you take a good look at your to-do list and make some honest decisions about what’s really non-negotiable and what you can say bye-bye to. Eg: Do you really need to organise those birthday photos into a special album? Or go to that event if no one is going to get hurt by your absence?

And/or..

Find some support in the areas you feel like you could use some help, then decide who you can ask to support you in those areas. Eg: My mum comes over once every fortnight and I never say no to her bringing food for my family which usually lasts a couple days and creates some much needed time and space. Say YES to help!

I’d also love to invite you to join my FREE LIVE WORKSHOP which I host with Naturopath Naomi Judge on what we consider to be the most important topic when it comes to Women’s health and wellbeing – and that’s the importance of self care.

After all, having too little rest is a major contributor to expanding that waistline, IBS, gas, bloating, headaches, depression, heart problems, decreased sex drive ……

WHY YOU NEED TO LEAVE GUILT AT THE DOOR AND EMBRACE SELF-CARE
Learn to love, nourish and respect yourself with these 5 smart habits

In this workshop we explore: 

• Where this guilt comes from and why we feel it (so important to recognise this so you can move on).
• How lack of self-care creates stress and some serious health issues you shouldn’t ignore.
• How you can get clear on a specific, urgent WHY, your sense of purpose, your capacity to fulfil your mission and do what brings you joy.
• The telltale signs of stress (it’s not necessarily what you may think!).
• 5 easy ways to create sustainability and resilience in your life so you don’t become ill and burn out (this is gold!).
• Plus there’s a Q & A with us at the end.

Please share this workshop with your friends, I have a sneaking suspicion they’ll be thanking you later!

Bren x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

As the synapses connect throughout childhood, kids brains are growing and learning how to memorise, organise and categorise. They are also learning how to retrieve their stored information, reshape it and apply it in a useful way (unless it has anything to do with making a bed once in a while).

As psychiatrist Drew Ramsey, the co-author of The Happiness Diet says, “These years are critical for brain development, and what they eat affects focus and cognitive skills.”

Food is a very important factor affecting brain development (along with stimulation, exercise, hydration, and a supportive and mindful upbringing).

So here are five foods that help kids stay sharp, and which have positive long-term effects on brain development.

 Fish, Seeds and Nuts

These foods contain essential Omega-3 and Omega-6 fatty acids that actively promote mental health by keeping our kids’ brains healthy.

The best sources of Omega-3 are from wild or organically farmed salmon, sustainable tuna (though be mindful of mercury levels), sardines, herring & mackerel, whole anchovies, flax, hemp, pumpkins and chia seeds, and eggs.

Try these Sweet Potato, Corn and Wild Salmon Fritters.

The best sources of Omega-6 come from seeds (sunflower, sesame) and walnuts.

Try this Muesli Slice recipe, a great one for lunchboxes

Tip: Measure one part each of sesame, sunflower and pumpkin seeds, along with three measures of flaxseeds into a sealed jar and store in the fridge. Freshly grind one heaped tablespoon of these seeds and add to your child’s smoothie or porridge in the morning.

Eggs

Eggs contain choline, which is vital for the creation of the memory stem cells formed deep within our brains. Choline also helps our kids to concentrate

Pastured eggs ensure your child is eating the best quality fats. Your child can safely have one egg per day.

Find out my favourite brands of eggs in this post All Eggs Are Not Created Equal and here’s a simple family-friendly recipe for Potato, Feta and Spinach Frittata 

Protein

Amino acids are life’s building blocks, and protein is where you get them. Amino acids build the neurotransmitters that affect your child’s mood, memory and mental alertness.

Ensure that your child has a 1-2 servings of protein-rich food daily in order to keep their brain humming, and them feeling positive, motivated and energised.

Favourites: Meat, eggs, fish, dairy, lentils, beans, seeds, nuts, quinoa.

Lentils and Rice (Mjadra) makes a cheap, easy and extremely tasty dish the whole family will enjoy.

Fruits and vegetables (especially greens!)

Vitamins and minerals may play a support role in the development and function of your child’s brain. The most important are the Vitamin Bs, Vitamin C, folic acid, magnesium and manganese. They are also full of antioxidants & minerals.

Greens are my favourite because they are full of folate and help ward off dementia later in life.

Tip: Overcome the challenge of getting kids to eat their greens with this Crunchy Kale Chip recipe or by adding finely chopped kale or spinach to omelettes or stir fries.

 Wholegrains

Complex Carbohydrates come from wholegrains like brown rice, buckwheat, oats or quinoa, as well as the foods mentioned above.

They are low GI and provide the most important food for your child’s brain – glucose – the brain’s major fuel.

Tip: Studies show that fueling the brain with breakfast is important for thinking, acting and learning. Try a slower-releasing breakfast in the form of bircher muesli.

There is no second best when it comes to looking after your kids’ grey matter. As the long term control centre of the body, it really is no surprise that our brains need nourishment just like our bodies do . By focusing on a varied diet rich in fish, seeds and nuts, eggs, protein, fruits and and wholegrains, will ensure that you’re giving your kid’s brain all the nourishment it needs.

Bren x

Source: 
http://www.webmd.com/add-adhd/childhood-adhd/features/brain-foods-kids http://www.eatingwell.com/nutrition_health/healthy_aging/foods_that_boost_brain_power?page
Optimum Nutrition for your Childs Mind – Patrick Holfod and Deborah Colson

Today I had the pleasure of interviewing family nutritionist Kim Holmes from The Healthy Little B about the importance of a healthy gut when it comes to our kids health. Here’s a breakdown of what we discussed and the video interview in case you missed it.

Where do I start?! Our digestive system of gut as it is commonly known is what I like to call the ‘Hub of Health’. It really is so important to have a healthy functioning gut and a lovely balance of good bacteria. Not only is our food digested and excreted here but it also functions to:

1. Immunity

• Interestingly, 70% of our immune system lies in our gut flora
• Our gut lining + cells are like the protective barrier against invaders we don’t want
• If your child seem to be battling back to back colds, there is a fair chance his/ her gut might need a little TLC

2. Mood manager

• Another interesting fact, is that our lovely happy hormone Serotonin, is primarily produced in our gut
• The gut has been called the ‘second brain’ as it is closely linked to the brain via the enteric nervous system
• Once thought that when we are nervous or anxious; we can have diarrhoea or become constipated, tummy pains. As well as top to bottom, we now know that link is also reversed, gut to brain (healthy gut = happy kids)

3. Digestion

• Enzyme production (starts in the mouth, where salivary amylase is produced – chew food slowly!) Then onto the stomach were we need adequate HCl acid production to break down proteins ready for assimilation in the small intestines (where most of the gut action happens!)
• Important nutrients are absorbed in the small intestines (the lining again needs to be super healthy or large undigested molecules can escape into the bloodstream)
• And obviously the large intestine acts to excrete waste

4. Skin Health + Inflammation

• Many skin problems can stem from gut imbalances
• When the gut is out of action + its lining impaired, large molecules can leak into the blood stream having a systemic inflammatory effect showing on the skin
• A ‘Leaky gut*’ can manifest in the body systemically on the skin (eczema/ psoriasis etc)

WHAT CAN CAUSE GUT PROBLEMS?

• Poor diet choices (excess sugar/ gluten/ wheat/ dairy/ processed foods)
• Parasite infections
• Lack of good bacteria/ yeast infections
• Chronic stress
• Over use of NSAIDS + over use of antibiotics

 WHAT ARE THE SIGNS THAT YOUR CHILD’S GUT HEALTH MAY BE IMBALANCED?

• Food intolerances/ sensitivities/ allergies

• Bloating/ cramps/ diarrhoea/ constipation/ IBS-like symptoms / undigested foods in stool/ mucus in stools (inflammation)

• Sinus infections/ recurrent colds/ runny noses/ hayfever/ allergies

• Irritability/ anxiety/ mood problems/ impatience/ fatigue

• Skin rashes (eczema/ psoriasis)

WHAT CAN WE DO?

Lifestyle

• Reduce stress
• Reduce use of NSAIDs (Panadol/ Nurofen etc)/ anti-bitoic use – is it always necessary?

Diet

First of all remove the nasties that can be the cause:

• Sugar
• Gluten
• Dairy
• Processed foods
• Trans fats
• Soft drinks

*Leaky Gut – now well known around the medical industry, this is where the gut lining can become permeable – large molecules of undigested food can make their way into the bloodstream; this can lead to inflammation + manifest as some of the above signs + symptoms

Eat the right foods that promote good bacteria, healthy gut and reduce inflammation:

1. Omega 3 foods

• Oily fish
• Walnuts
• Eggs
• Flaxseeds + Chia seeds
• Anti-inflammatory turmeric

2. Probiotic rich foods

• Yoghurt
• Kefir
• Sauerkraut
• Miso
• Tempeh
• Fermented foods

• Real whole foods diet
• Lots of green veg + other veg
• Broths/ soups/ stews/ slow cooked
• Gelatin
• Organic grass-fed meats
• Sustainable seafood
• Good fats (coconut/ avo/ etc)
• Pineapple + papaya are full of enzymes to aid digestion

GLUTAMINE – the ultimate gut healer – found in green leafy veg, cabbage, parsley + legumes. IS destroyed by heat so eat these raw. To get full benefit, take it as a supplement.

Other:

• Chew food slowly
• Don’t drink with meals
• Eat in season produce
• Eat organic where possible
• Drink lots of filtered water

Supplements to aid healing and promote gut health 

• Probiotics/ Prebiotics
• Turmeric
• Glutamine

To learn more about how to create healthy food habits check out THRIVE, RAISING KIDS WHO LOVE REAL FOOD  which is a 21 day eCourse helping parents help their kids to broaden their food repertoire, ditch the additives, dissipate fussiness and so much more. It aims to help parents instil a positive food attitude for the rest of their lives. If you want more information about how you can support your children’s health both now and in the future, take a look at THRIVE!

Next round begins Wednesday 22nd May 2019

One of the things I enjoy most about life is how much there is too learn. 

Learning is a lifelong process, it is a self-directed and self-paced journey of discovery which fills me with true wonder at the world.

When it comes to the area of kids nutrition, I’ve learnt bucket loads, through the eCourse Thrive, Raising Kids Who Love Real Food, which I proudly run with great mate Alexx Stuart from Low Tox Life. We are kicking off our only live round this year on the 22nd May 2019! 

There are SO many things I have learnt from interviewing various experts, so I decided to share just three things which have personally made me stop to think, and have made a difference to how I approach nutrition and parenting issues with my family as well as my clients.

1. In my interview with Dr Leila Masson, a biomedical paediatrician, we were talking about genes amongst many other things. It was enlightening to here how inheriting a gene alone doesn’t cause illness. It’s the gene in combination with certain environmental factors, which can trigger the expression of that gene. My daughter has inherited a gene from her Dad (Factor 5 Leiden) which makes her susceptible to blood clotting. This gene has been expressed in her Dad which has caused him health issues and lifelong reliance on blood thinning tablets. So you can imagine how worrying this has been for me. Given my daughter’s healthy lifestyle and reduced exposure to toxins, however, I am comforted that this gene is less likely to be triggered in her. Soooo good to know Dr Masson!

• In my interview with Simone Emery, from Play with Food and who is a Children’s Feeding Expert, I learnt SO MUCH about fussy eaters. Example, have you heard of the term ‘food jagging‘? It’s when your child suddenly gets stuck on a food and that’s the only thing they’ll eat. While it can be incredibly worrying to parents, Simone explains that often it’s simply related to a developmental or cognitive stage they are at, and she provides some very practical tips on how to work through this stage to ensure you child gets proper nutrition.

• My interview with David Bedrick, Counselor and Positive Body Image Advocate, was a huge eye opener not just for me, but with many members who were incredibly moved by the knowledge he shared. For instance, what he discovered when doing some research 7 or 8 years ago, was that more women were dying of eating disorders then they were dying of AIDS. But AIDS makes the headline news, eating disorders only makes the ‘style section’ tucked away somewhere. Eating disorders are deadly and affect 7 million women in America and affect approximately 9% of Australians. I loved David’s advice that one thing we can do is to help our children start to think critically about the ‘ideal female image’ from a young age, with tips and ideas on conversations you can start to have with them.

There is so much to learn about both physical and psychological health of our children and so many positive and simple ways we can overhaul or enhance their lives. Alexx Stuart and I share so much in our course THRIVE, RAISING KIDS WHO LOVE REAL FOOD. We are proud to say the experts we interviewed are the best in the field and we are blessed to have them share their wisdom and passion to help parents provide the best life possible for all of our children.

Join our only LIVE ROUND this year and be surrounded by passionate, likeminded parents on a mission to provide the best life for their kids and where Alexx and I will be daily present in the private Facebook to steer the ship and answer all your burning questions.

Bren x