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Lifestyle Nutrition

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25.01.2022 PREBIOTICS // Whilst we often hear all about probiotics when it comes to gut health, it is important not to forget about prebiotics. Prebiotics are a type of fibre which passes through the gut undigested and helps to feed and promote the growth and activity of 'good' bacteria in our large intestine. Prebiotics have been linked with numerous health benefits including improved gut function, increased mineral absorption and enhanced immune function. ... Foods naturally high in prebiotics include: Oats Barley Wholegrain breads Pasta, cooked and cooled Legumes Garlic and onion family Sweet corn Savoy cabbage Beetroot Asparagus Fennel bulb Banana, unripe White peaches Nectarines Watermelon Grapefruit Dried dates and other dried fruits e.g. figs, paw paw, raisins Cashews and other nuts e.g. pistachios, almonds, hazelnuts Often we do see prebiotic intake reduce on a low FODMAP diet as many prebiotic foods contain FODMAPs. If your child is on a low FODMAP diet it is important to ensure that you include a variety of prebiotic foods in low FODMAP serve sizes to minimise changes to their gut microbiota. See more

24.01.2022 HAS YOUR CHILD RECENTLY BEEN DIAGNOSED WITH COELIAC DISEASE? Not only is it a very emotional time for both you and your child as you come to terms with the diagnosis, it can be extremely overwhelming knowing where to begin. If you want to feel more confident managing your child’s new diagnosis of coeliac disease check out my latest blog which provides my top tips on getting started on a gluten free diet.... https://bit.ly/2NXWzNe

23.01.2022 Whilst we often hear about the low FODMAP diet for managing IBS it is not the only option. There are so many different strategies we can use to manage your child's IBS symptoms with the low FODMAP diet being only one tool in the tool box. The best treatment approach for your child will be the one that addresses their unique triggers. If you are wanting more help to identify your child's IBS triggers and some actionable steps to manage these triggers make sure to downlo...ad my Kid's IBS checklist. https://bit.ly/3pEa8Q2

23.01.2022 KIDS IN THE KITCHEN // Getting your kids in the kitchen cooking is fantastic for raising more adventurous eaters. By becoming more familiar with new foods in a fun, no pressure to eat environment it can help increase their acceptance and willingness to try new foods. Cooking with your kids is also great for developing their fine motor skills, hand eye coordination and learning math, language and science skills. If you are looking for some child friendly cooking inspira...tion check out my latest blog with 4 easy to make recipes. https://www.lifestylenutrition.net.au/kids-cooking/

21.01.2022 EGG REPLACEMENTS // With the festive season comes all the yummy Christmas treats, however it can be challenging when trying to cook with allergies. If your child is on an egg free diet here are some great replacements to try. Each replacement equals 1 egg: Egg replacer - 1 tsp. egg replacer with 2 tbsp. water Baking soda - 1 tsp. baking soda with 1 tbsp. water and 1 tbsp. vinegar ... Baking powder - 1 tsp. baking powder with 1 tbsp. oil and 1 tbsp. water Chia seeds or flaxseeds - 1 tbsp. ground seeds whisked with 3 tbsp. warm water. Let stand until thick and gel like Apple puree - cup Banana mashed - cup Potato mashed - cup Pumpkin mashed - cup Aquafaba - 3 tbsp. liquid from canned chickpeas mixed with tsp. cream of tarter. Mix with a hand mixer to make meringue Silken tofu pureed - cup See more

19.01.2022 Did you know that as little as 1/100th of a slice of bread can cause damage of the small intestine of a child with coeliac disease? Some simple tips to avoid cross contamination on a strict gluten free diet include: Wiping chopping boards thoroughly with a clean cloth to remove any crumbs and ensure utensils such as tongs, spoons, knives, saucepans are cleaned before preparing gluten free food Have separate toasters or use toaster bags (available from Coeliac Austral...ia) Ensure BBQ grills and sandwich makers are clean before using Use separate butter and spread containers and label them as gluten free Store gluten free products and ingredients in separate sealed containers and clearly label all foods if they have been removed from original packaging Always use separate water in a clean pot for cooking gluten free pasta. When straining use a separate strainer for gluten free pasta or strain it first. Watch out for chocolate sprinkles used on hot drinks as they often contain gluten Ensure clean oil when frying foods. If eating out always ask if a separate fryer is used for gluten free products or if gluten containing products are used in the fryer. If eating out always speak to the restaurant or host in advance to discuss dietary requirements. If your child is attending a party or social event at family/friend’s home it can also be handy to offer to bring foods that your child can safely eat. For more tips on getting started on a gluten free diet check out my latest blog https://bit.ly/2NXWzNe

17.01.2022 CONSTIPATION RELIEVING TIPS // Constipation is one of the most common gut complaints I see in clinic. Not only can it be extremely uncomfortable and painful, but it can also be extremely embarrassing for kids if they do experience involuntary soiling. To help your child enjoy easy pain free bowel movements try to incorporate these strategies below: 1. Ensure correct toilet position - Knees should be positioned just above their hips and their bottom and feet should be ...supported. Until their bottom is big enough use a toilet insert and use a small step stool to support their feet. 2. Have a good toilet routine - Encourage your child to sit on the toilet for 5-10 minutes after meals, up to three times per day. It is also important to ensure this is a positive experience for your child and they are not rushed. 3. Ensure adequate fluids - As a general guide children under 8 need around 1-1.2L per day, whilst older children 1.4-1.9L per day. To help meet these requirements offer water with meals and snacks and invest in a cute/fun drink bottle they can take to day-care, preschool or school. 4. Ensure adequate fibre - Aim to include a variety of fibre rich foods such as wholegrains, vegetables, legumes, fruit, nuts and seeds. 5. Offer sorbitol rich fruits daily such as apples, pears, prunes, plums, apricots, peaches and nectarines. 6. Encourage regular movement to help support digestion and keep the bowels moving. What strategies have you found helpful for your child? See more

15.01.2022 IS YOUR CHILD STRUGGLING WITH CONSTIPATION? Constipation is extremely common in toddlers and kids. It also often goes hand in hand with fussy eating. Firstly children who have more restricted diets tend to have a lower fibre intake which can contribute to constipation and secondly children who are struggling with constipation may have a reduced appetite leading to more fussy eating and food refusal. Foods which may assist with more regular include:... Oats, linseeds & legumes - these foods are high in soluble fibre which helps to soften stools and makes them easier to pass Kiwi fruit - research has found kiwi fruit to assist with increased stool bulk, softer stools and increase bowel frequency Pears, apples & prunes - these fruits are high in sorbitol, a natural sugar which due to its poor absorption in the gut can have a natural laxative effect. In addition to these foods it is important to ensure adequate fluids and a good toilet routine. Have you found any of these foods helpful for relieving your child's constipation? See more

14.01.2022 Today is the last day of Coeliac Awareness Week! So I thought I would finish it off with some awareness around hidden sources of gluten. When we think of a gluten free diet we often think of the obvious sources of gluten that need to be avoided such as regular bread, pasta, wheat based cereals and biscuits, however there are so many foods which can contain gluten. This is where label reading is so important. In Australia it is mandatory for all products to declare glute...n containing cereals on their labels. Some common foods which can contain gluten include: Crumbed and dusted meat/meat alternatives Processed meats, sausages & BBQ chicken Hot chips & wedges Sauces & condiments Soups Snack foods such as potato chips & corn chips Flavoured milks and drinking chocolate Icing sugar mixture Confectionary In addition to these foods also make sure to check all medicines and supplements. Unfortunately unlike food, medicines and supplements do not need to list all ingredients including allergens on their labels. For younger children also ensure gluten free playdough. See more

13.01.2022 Wishing you and your family a Merry Christmas! I hope you enjoy a fun filled day with lots of laughter and delicious food

06.01.2022 A common question I get asked by parents is should my child be taking a probiotic supplement. Unfortunately it is not a simple answer. When it comes to probiotics there are many different species and strains. Whilst certain species and strains have been shown to have beneficial effects in certain conditions, other species and strains have shown no effect. Based on the current research there is strong evidence for their use in: ... Antibiotic associated diarrhoea Infectious diarrhoea Colic Allergy prevention There has also been promising results for their use in functional bowel conditions such as abdominal pain and IBS however more research is required before firm recommendations can be made regarding optimal dosage and strain. If you are considering starting your child on a probiotic supplement I would recommend speaking to your healthcare professional to ensure you are choosing the most appropriate probiotic for your child. See more

04.01.2022 Are you wanting your child to eat more variety but struggling with constant battles and tantrums when you try to introduce new foods? Well this post is for you! So how can you help your child learn to be comfortable accepting new foods? Start by providing a very small portion to help your child not feel overwhelmed. For some children this may be as small as the size of a pea or even a grain of rice. If they are able encourage self serving so they can control how much t...hey have. If they are not yet comfortable having it on their plate try providing a learning plate. When introducing a new food serve with a preferred food and other familiar foods so your child feels comfortable knowing they have foods that they can eat. Avoid pressure to eat and rather than going straight to asking them to 'take a bite' or 'try the new food' encourage food exploration and play. Talk about what the food looks like, how it feels, what it smells like, what it tastes like or how it sounds when you take a bite. Incorporating food play activities away from mealtimes and getting your child interacting with new foods in kitchen can also help to expose them to new foods in a more fun environment where they do not have the pressure or expectation to eat. Whilst at times it will feel like you child will never accept the new food it is so important not to give up. Keep offering as you never know when they will surprise you! If you are wanting more support to overcome stressful mealtimes and get your kids eating more variety click the link below and book in your complimentary nutrition strategy call. http://bit.ly/3rmFr2I