Nourishing Performance | Fitness trainer

Nourishing Performance

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23.01.2022 For invaluable guidance and support in improving your little one’s eating patterns and behaviours (because it can be a challenge on your own)...take the first step...get in touch. I’d love to work with you. Purchase your spot to start in November at the link in my bio, or simply book a free and no-obligation Inquiry Call (link also in bio). ... Have a great day . . . #feedingkids #feedingchildren #feedkids #feedchildren #healthykids #healthychildrenarehealthyadults #healthychildrenfood #feedingstyle #feedingstyles #parenting #parentingtips #parentingtipsandtricks #mumlife #momlife #kidseatinghabits #childreneatinghabits #fussyeating #fussyeatingtoddler #fussyeatingtips #pickyeaters #pickyeater #pickyeatertips #octobergotthis #feedingkidsishard #feedingchildrenishard #feedingkidsischallanging #feedingkidsisachallenge #feedingchildrenisafulltimejob #feedingkidsisafulltimejob #parentingtoddlers See more

21.01.2022 Her favourite part of helping in the kitchen . . . #feedingkids #feedingchildren #feedkids #feedchildren #healthykids #healthychildrenarehealthyadults #healthychildrenfood #feedingstyle #feedingstyles #optimalfeedingpractices #parentfeedingfeedingpractices #staycalmbekindd ... #parenting #parenthood #parentingtips #parentingtipsandtricks #mumlife #momlife #kidseatinghabits #kidseatingwell #childreneatinghabits #fussyeating #fussyeatingtoddler #pickyeaters #pickyeater #involvekidsinthekitchen #involvechildreninthekitchen #getkidsinthekitchen #getkidsinthekitchenandtheylleatsaladtoo See more

20.01.2022 Any exposure to new or not-yet-liked foods will help kids learn to like them. It can many exposure before kids are even comfortable touching a new food, so the key is to keep exposing them over and over. What can help little ones feel comfortable to eat new foods even more, is a no-pressure-to-eat environment. This could be a not-yet-liked food on their plate with no nagging, bribing...pressuring...to eat. It can also be touching or talking about them at a non-eating time... such as when putting away the vegetables into the fridge. - example- Hey do you think you could grab the broccoli out of the bag and pop it in the fridge for me please...and the carrots and Brussel sprouts...*insert conversation about the colour, shape, how it grows, how we cook it, when we might have it on our plate, would you like to help me cook it then etc* And voila, before you know it they will be showing more interest in these foods on the plate and will eventually give them a try....and hopefully even learn to like them . . . #feedingkids #feedingchildren #feedkids #feedchildren #healthykids #healthychildrenarehealthyadults #healthychildrenfood #optimalfeedingpractices #parentfeedingfeedingpractices #parenting #parenthood #parentingtips #parentingtipsandtricks #mumlife #momlife #kidseatinghabits #kidseatingwell #childreneatinghabits #fussyeating #fussyeatingtoddler #fussyeatingtips #pickyeaters #pickyeater #exposuretonewfoods #foodexposure #involvekidsinthekitchen #involvechildreninthekitchen #getkidsinthekitchen #getkidsinthekitchenandtheylleatsaladtoo

20.01.2022 It can worry you when your child refuses to eat most (or all!) of their meal, right? I’ve heard parents say they feel very stressed when this happens and has them in a spin of worrying if their child is okay, whether they should force them to eat it or make them their favourite food that they know they’ll eat etc. Though frustrating, this can be very normal, okay and common. The most common reasons your little one may refuse to eat much at a meal are: They may not be hun...gry- Have they been grazing on snacks all day? Filled up on milk between meals? Or had a big snack less than 2 hours before the meal?. Or maybe they’re just having a less-hungry day which is totally normal! It is a fantastic skill that children have of listening to their body and eating just as much as they need. They may be feeling the pressure- even asking them to try a bite of food is a mealtime pressure which can increase anxiety and stress which then lowers appetite. Pressure is often met with more resistance too. Kids know how much they need to eat, so if we give them the space to self-regulate, they will grow in a way that is right for them. Offer the food and let them choose how much they need to eat. Are they still learning to like the food?- It can take many (15, 20, 30+) non-pressure exposures for some kids to even try a new food. Each exposure increases familiarity, so don’t stress if they don’t eat it this time...keep offering it. (Oh and also offer a familiar and liked food alongside new ones). Maybe they they’re asserting their food preferences. - They may just not like the food, or don’t feel like eating certain foods some days- just like adults. If we might actually be forcing them to eat something that they truly don’t enjoy which will not help them learn to like the food down the track. Are they overwhelmed by large portions of a food. Try starting with smaller potions and give more if they ask. Another option is letting them serve themselves from the middle of the table. Distractions are a big reasons kids may not eat at the table.Are there screens, toys, or other distractions at the table? Keeping distractions away from the table is ideal. See more

19.01.2022 INVOLVE KIDS IN THE KITCHEN Any exposure to new foods helps kids learn to like them, including all the rich exposure that comes with being involved in the kitchen! Kids will not only start learning a lot more about the foods they are eating, but it helps to make them feel more comfortable about the foods when they are plonked on their plate at the dinner table...therefore increasing the chances of them eating foods in a no-fuss manner.... 1 Involve them in the meal planning- talk to them about different foods and meals and what they might like to eat and how you can weave that into a plan that works for you as the parent deciding what is offered. 2 Let them help to write the shopping list...or if too little to write, let them draw pictures of the items you need to buy ( this is a great task for them and so nice when you’re at the shops later looking at their little scribbles) 3 Involve them in the food shopping whenever you can. If ordering groceries online, let them watch, or click through the foods, or read your shopping list while you click the foods. If you’re shopping in store, let them grab the fruit and veg and put into trolley while you talk about each one, let them choose a new fruit or veg to try, talk to them about what meal you are going to use that food for ect etc. 4 And best of all, let them get their hands dirty in the kitchen! There are plenty of appropriate tasks for kids at any age in the kitchen. They could simply help you get all the foods out of the fridge onto the bench, rinsing veggies, counting the veggie pieces (even if they don’t need to be counted!), chopping- using kid friendly knives of course or mixing. Any involvement counts as a valuable step toward better eating at the table!! I will share some ideas over the next week..but this is also something I go into in a lot more detail and set some individualised goals with you for your family in my Nourishing Children Coaching Package!! You can purchase your spot now, with spots available in Mid October!! https://mailchi.mp/7165df895812/pt7wm9m9dc

19.01.2022 Tip # 2 for Feeding Kids in Lockdown (Or anytime actually! ...but especially during lockdown... as kids are home from school and parents may be a bit more stressed and finding the whole feeding kids food 4,5,6 times a day,every, single, day thing hard! ) My #2 tip is to have a structure for the meal & snack times for your little ones. It can be a game changer! ... We know that structure, routine and predictability is important for kids and it’s the same when it comes to food as well. Structured eating times can help kids feel more relaxed about food and help them have a healthy appetite at each eating time. Download all ‘5 Tips for Feeding Kids in Lockdown’ on my freebies page http://www.nourishingperformance.com.au/freebies.html And check out my blog post ‘The Importance of Structured Meal and Snack Times for Kids’ http://www.nourishingperformance.com.au//the-importance-of - you can download my ‘Family Meal & Snack Time Structure’ template there too so you can fill it in and have handy somewhere to remind you and the kids of your schedule! Do you already follow an eating time structure? What happens on the days you don’t follow it? Let me know here or in my new Facebook private group ‘Nourishing Children’!

18.01.2022 Meal planning Will help you and your family: Take the stress out of deciding what is for dinner ... Eat a more nutritious and varied diet Save time Save money Reduce food waste It can be so damn hard to think of what to cook that will make the whole family happy, every, single, day! Agree? Have a squiz at my latest blog ‘Meal Planning for Success’ for the top 4 ways to make meal planning work for you, Let me know if you give it a go or have any questions! Read more here: http://www.nourishingperformance.com.au//meal-planning-for

18.01.2022 By cooking with your little ones (and it doesn’t have to be anything fancy btw!), not only will you be: teaching them valuable cooking skills... and maths... and science...... and patience... and listening skills... to follow instructions... but it can help to improve their eating behaviour... AND also make lovely memories for you and them See more

17.01.2022 I’m hungryyyy. Can I have something to eat?? Sound familiar? If you’re a parent in Melbourne lockdown right now, you may be hearing this right now!! But let’s face it, I think every parent has been driven crazy by constant nagging for food between set meal/snack times at some point or another, right? . Here is my 3-Steps to Responding to Food Requests which is one of the strategies I use with families wanting to improve their children’s eating behaviours. http://www.nourish...ingperformance.com.au//3-steps-for-best- . You can also join my brand new private Facebook page 'Nourishing Children' just for parents who are looking for some support and guidance with feeding their kids https://www.facebook.com/groups/nourishchildren . . #snacking #childrensnutrition #eatingbehaviourcoach #feedingstyle #parentalfeedingstyles #feedingstrategies See more

17.01.2022 Here is super simple and nutritious recipe you can easily whip-up for your kids (and you!) They’re quick, easy and versatile! I often add in some grated broccoli, thinly sliced spring onion or green peas too! If your little one is a bit fussy, you can keep them quite plain (without green bits) first, then when they’ve accepted and like the fritters (which may take a few exposures) you can add the new ingredient. ... You could also use wholemeal flour if you wish! We love them as part of our dinner or lunch or even on their own as a snack!! And they’ve even been a hit in the kids’ lunchboxes (cold)! I know families who like sour cream then smoked salmon on top! Yesterday we whipped up a batch, popped in a container and took off on a walk, found a nice spot to sit and picnic, ate them with our fingers and dipped in some sour cream! A yummo way to get some veg into little ones. Give them a go, get your kids helping and let me know if they approve

15.01.2022 Take deep breaths. Look after yourself. Even if it means hiding in the pantry from your little terrors for a few minutes. ... . . #nourishingperformance #lookafteryourself #selfcare #deepbreaths #feedingkids #feedingkidsishard #feedingchildren #feedingchildrenishard #feedingkidsischallanging #feedingkidsisachallenge #feedingchildrenisafulltimejob #feedingkidsisafulltimejob #mumlife #momlife #mumlifeisthebestlife #parentingtoddlers #parents #parentingtips See more

14.01.2022 Who doesn't love a pancake! And what parent doesn't love a super easy and nutritious pancake recipe to make their kids?! My kids are loving these at the moment during lockdown 2.0. They love nagging for them...cracking the egg in (along with some shell)...’helping' me and making a mess mixing...they love pouring in too much milk that they are too thin to resemble pancakes...they seem to love fighting over licking the bowl...and being impatient waiting for them to cook...but ...most of all they are loving topping them with maple syrup and gobbling them up!! Me too, to be honest! Oh and the fluffy one loves lying beneath our feet, tripping us over while waiting for any drips to drop. We love adding in frozen blueberries (warmed up first) sometimes too. . . . #pancakes #bananapancakes #pancakerecipe #givethemago #kidsinthekitchen#getkidsinthekitchen #positiverelationshipwithfood #yummo See more

13.01.2022 Just casually chatting on the banana-phone here. I was hoping she was ordering some takeaway for dinner actually... Im usually very organised and have our meals planned out for the week or two ahead, (and often partly pre-prepared early in the day as I chop the veggies and prep for dinner when making lunches) ....but the past couple of days I’ve been super busy and the kids home learning has been full-on so I’m behind with the planning!! On a busy day without a plan it ...is all too easy to get to dinner time and resort to convenient foods, less nutritionally-balanced quick un-planned dinners or take-away for dinner!! All of which are fine sometimes btw!! But, if you are never planning or prepared, then there will be unnecessary time and stress spent on the what’s for dinner? question each day and relying on less-nutritionally balanced options will be happening more often than they have to. Remember, you can get my Meal Planning Pack from the Freebies page on my website- http://www.nourishingperformance.com.au/freebies.html Includes: Weekly Meal Planner template 2 X Weekly Dinner Planner template Master Meals List template Organised Shopping List template Everything you need to get planning....eat better, save time, money and food waste!! Alysha

11.01.2022 Parents are not only responsible for what foods are available and offered to children, but also for the mealtime environment and the nature of the child's early interactions and experiences with food. These interactions and experiences shape their emotions and attitudes around food and their eating patterns which last years, decades, or even a lifetime ahead! Fussy eating, or the development of confidence to eat a wide variety of nutritious foods, positive relationship wit...h food and intuitive eating skills largely comes down to how parents go about feeding their kids and their experiences at mealtimes. As parents we play a pivotal role in the development of our kids eating patterns...and it is not just about WHAT they are fed...but HOW!! I work with parents to optimise their feeding-style, or HOW they go about feeding their kids, which then improves their kid’s eating patterns, so get in touch if you would like to learn how I can help!

10.01.2022 Bowel cancer (also called colon or colorectal cancer) ranks as one of Australia’s most common cancers, especially for people aged over 50. This is one form of c...ancer where diet and lifestyle choices play a big part in changing a person’s risk of developing it. That actually makes it a good news story because lifestyle factors are changeable. In this podcast, I’ll outline the key lifestyle habits to consider looking at that could lower your risk of bowel cancer. Subscribe to the Thinking Nutrition podcast from where you get your pods (Apple Podcasts, Spotify, Podcast Addict and a bunch of others) or listen here https://buff.ly/2OiKgbu

10.01.2022 Get kids involved Any small age-appropriate task is valuable. Any exposure to the foods you are preparing and serving is helpful. ... Any stage of the food planning, buying, preparing or serving will work. Having conversation about the foods you are working with is key. Being consistent is the other key. You can download my 30 ideas for Involving Kids in the Kitchen page on the Freebies page on my website! http://www.nourishingperformance.com.au/freebies.html And for more guidance on supporting little ones to try new foods or eat a wide variety of nutritious foods with no-fuss, purchase your spot in my Nourishing Children Coaching Package! https://mailchi.mp/7165df895812/pt7wm9m9dc

09.01.2022 Food and eating can be fun! In fact it is beneficial to your little ones if you make food and mealtimes fun! Any sort of fun... ...fun with the preparing of the meal ...fun with the conversation had over the meal ...silly and imaginative fun with the actual food... ...Anything that makes a more positive environment around kid's mealtimes helps to set them up for a more positive relationship with food and an improved eating behaviour! Note: you don't have to make cute porridge fruit faces...I mean you can, it's fun...but you don't have to...hehe Just have fun and be happy at mealtimes! Alysha See more

08.01.2022 It’s great to know what the recommended amount of fruit is for your little ones per day so you know the target. Remember, it’s okay to go a little over this if it isn’t replacing other nutritious foods being offered. Also, if your little ones are not liking fruit much: continue to offer it regularly, offer a wide variety of fruits for them to try and be sure not to pressure or force them to eat it (this won’t help them learn to like it and enjoy it long-term). Fire-away any questions you have regarding offering fruit to your little ones

08.01.2022 Tip # 3 - Keep Things Balanced This means more than just providing all of the food groups and a wide variety of nutrients to your child. Balanced meals and snacks for kids is also about offering a fine balance between foods your child knows, accepts, likes, and will eat and foods which your child not-yet-likes or foods you expect they will leave on their plate....Continue reading

08.01.2022 MEAL PLANNING Will help you and your family: Take the stress out of deciding what is for dinner ... Eat a more nutritious and varied diet Save time Save money Reduce food waste It can be so damn hard to think of what to cook that will make the whole family happy, every, single, day! Agree? A lot of parents are finding this challenge is amplified at the moment while in Covid lock-down. I want to share some small but effective tips with anyone trying to feed kids at the moment to help take some pressure off! You can download my FREE ‘5 Tips for Feeding Kids in Lockdown’ https://mailchi.mp/ce8b/5-tips-for-feeding-kids-in-lockdown ...Meal Planning is Tip # 1! Also, see my latest blog ‘Meal Planning for Success’ for the top 4 ways to make meal planning a success for you, and to download my ‘2 X Weekly Meal Planner’, ‘Organised Shopping List’ and ‘Master Meals List’ templates which will make your planning easier http://www.nourishingperformance.com.au//meal-planning-for Are you finding feeding your family more challenging/stressful at the moment? Let me know if give Meal Planning a go! Happy planning. Alysha

07.01.2022 Just a little reminder I will leave here for those who may need it... . x . .... #dietsareharmful #dietsdontworklongterm #riotsnotdiets #nondietdietitian #nondietapproach #healthateverysize See more

07.01.2022 Check out my blog for some more info on offering balanced meals and snacks to your little ones. http://www.nourishingperformance.com.au//offer_balance_to_

07.01.2022 Kids do tend to get much closer to meeting the fruit recommendations than the vegetable ones, no surprises there though, right? It is important kids eat enough fruit, but lately I have had a number of parents contact me concerned that they may be feeding their little ones too much fruit! So can kids eat TOO MUCH fruit? Sometimes it is okay to be eating a little more than the recommended amount, but sometimes I recommend to cut-back a little...it depends on a few things and t...he overall nutrient balance of the diet is the most important thing. It may be okay for your little ones to exceed the daily recommended amount of fruit if... the extra fruit is not replacing other essential nutrients in the child’s diet. So, if you are still offering other nutritious foods such as dairy, veggies, protein foods and whole grains regularly and not replacing these with offering the extra fruit. Then also if your child’s appetite isn’t limited and the extra fruit isn’t ‘filling them up’ and preventing them eating a variety of other foods. your child isn’t reacting in a negative way to excess fruits (eg tummy pain, diarrhoea, constipation, rashes etc) It is a good idea to: Know what the recommended amount of fruit for kids is, so you can be working toward meeting a nutritionally balanced diet. Offer fruits regularly and in a no-pressure environment. Offer a variety of different fruits and offer in a variety of ways (whole, chopped, in other foods etc) Try not to let your own food 'rules' or relationship with food rub off onto your little ones. If you are choosing to avoid or limit fruit for 'diet' or 'sugar' reasons be sure not to press this onto kids as it may not be in their best nutritional interests. Choose fruits which do not have a negative effect on your child's digestion (ie if they have a fructose intolerance or are prone to diarrhoea, be sure to work around this. And, of course seek professional advice if needed) Drop your little ones favourite fruit in the comments.

07.01.2022 Want to learn more about things we may not be taking into account when focusing on weight-loss? I'm going live with Isabella from I Want Fitness tomorrow night at 730pm. Join us on her FB page www.facebook.com/iwantfitness or check out my latest blog post for more info on what we will chat about and the Zoom details at http://www.nourishingperformance.com.au//what-we-forget-wh

05.01.2022 OUR EATING PATTERNS ARE MORE IMPORTANT FOR HEALTH THAN OUR WEIGHT I repeat, what we eat is more important for health and risk of death than what our weight/BMI is! I mean, we have known this for a while now (despite the diet, fatphobic culture peddling the archaic idea that weight is the most important factor for health ) but this big study has just shown that even obese or overweight people who eat a Mediterranean-style diet are better off than normal weight people... who do not eat Mediterranean-style diet. The main findings of this study: Out of everyone following the Mediterranean-style diet, "overweight" people had the lowest risk of dying- read that again if you need to... Obese" people did not have a significantly higher risk of death compared to those with "normal" BMI. Normal" weight people who didn't eat the Mediterranean diet had a higher risk of death than overweight or obese people who did follow the diet. Not really any surprises here, but I like the fact that it adds to the building evidence base that WEIGHT DOES NOT DEFINE HEALTH... behaviours (such as eating, exercise etc etc) do effect health though. Further, no-one can know the health of a person simply by looking at their body size/shape!! A Mediterranean-style diet is not a ‘diet’ per se intended for weight loss, but simply a way of eating which is comprised of plenty of fruit and vegetables, some unrefined-high-fibre grains, legumes, nuts, fish and olive oil, and only moderate amounts dairy, red meats and alcohol. Not dissimilar to our eating guidelines- which not many people follow...(including people in normal weight bodies!) Moral of the story: Have a focus on your behaviours/what you do such as what you eat (and don’t eat) INSTEAD of the number on the scales. If you need some support with making some healthy changes to your diet, I’m here and would love to work with you http://www.nourishingperformance.com.au/well-being.html Alysha https://www.abc.net.au//health-bmi-vs-diet-for-r/12688270

04.01.2022 Are you a parent of young kids? So, you would probably agree that feeding little ones is challenging, even at the best of times? - challenging to get them to eat veggies or other new nutritious foods... - frustrating when they refuse the foods you’ve made - stressful when they won’t sit at the table or they have a tantrum at mealtime - tiring when you have to constantly bribe them or continuously pressure them to eat their food You know, you wouldn’t be alone if you’re finding it more stressful at the moment. Check out my FREE download, ‘5 Tips for Feeding Your Kids in Lockdown’. It might help...even if you’re not in Covid-19 lockdown! Here is the link https://mailchi.mp/ce8b/5-tips-for-feeding-kids-in-lockdown Alysha

03.01.2022 How we or our little ones feel about food and eating, how we feel about ourselves and the food choices we make and the connection we have between eating and our body is our relationship with food and can influence well-being in so so many ways -both mentally and physically. It is well worth reflecting on whether you could work on a more positive relationship with food yourself or help to support your child’s. #relationshipwithfood #positiverelationshipwithfood #healthyrelationshipwithfood #healthyeatingismorethanthefoodsyoueat #childrensdietitian #healthyeatingforchildren #wellbeing #nutrition #nondietapproach #nondietdietitian

03.01.2022 You don’t need matching aprons, or to cook fancy foods, or even to bake...even involving little ones in the process of cooking toast can be beneficial!! #keepitsimple I was was working with a family recently who had a child refusing to eat whole grain bread (among many other foods the rest of the family liked to eat), and after using some effective strategies including him simply helping to make whole grain toast...i just got a message from his mum today saying he has starte...d accepting and liking to eat it without a fuss! This is one of many small steps this boy will take toward a much more positive eating behaviour and pattern, ultimately helping his long term wellbeing. There are proven approaches and strategies to help kids learn to like new foods, for some guidance through these purchase your spot in my Nourishing Performance Coaching Package. Or book a free 10 minute inquiry call to see if this will be a good fit for you. https://linktr.ee/alyshastevens_dietitian PS. You can also check out my 30 Ideas for Involving Kids in the Kitchen. . #feedingkids #feedingchildren #feedkids #feedchildren #healthykids #healthychildrenarehealthyadults #healthychildrenfood #feedingstyle #feedingstyles #optimalfeedingpractices #parentfeedingfeedingpractices #parenting #parenthood #parentingtips #parentingtipsandtricks #mumlife #momlife #kidseatinghabits #kidseatingwell #childreneatinghabits #fussyeating #fussyeatingtoddler #pickyeaters #pickyeater #involvekidsinthekitchen #involvechildreninthekitchen #getkidsinthekitchen #getkidsinthekitchenandtheylleatsaladtoo

02.01.2022 No more needs to be said really. People feeling the need to comment, judge and criticise anyone else’s body is out of control. No good comes of it. Their body their business. . . . #allbodiesaregoodbodies #dontcommentonmybody #nobodytalk #theirbodytheirbusiness #mybodymybusiness #stopthejudgment #bodiesarenotupforcomment #nondietdietitian

01.01.2022 Keep Things Balanced Nutritional balance means offering your kids a variety of food groups at each meal and snack and a variety of foods within each food group over the day. This increases the likelihood of them eating a wide variety of nutrients (needed for optimal health) and helps them to learn to like a wider variety of foods. ... I hear a lot of parents offering fruit for a snack = great...but there could be more variety ...so I’m often suggesting: to add another food group alongside the fruit to offer several fruits (rather than just one, or just their favourite) . These are just an example of how you could add another food group to your child’s fruit snack!