28 October 2014
The key ingredient that's missing from the lunch box
Meet Jessica Donovan, a naturopath, woman's holistic health expert and founder of Energetic Mama. Today Jess talks about the key ingredient that might be missing from your child's lunch box and how you can take action.
Is your child’s lunchbox missing something?
If you want to help your children to concentrate, focus and learn while they are at school then pack them some good fats in their lunchbox!
I want to get the facts straight when it comes to fats! We don’t need to be scared of fat! Fat is really important for everyone’s health and most children are generally not getting enough of the right sorts of fat!
So what are the right sorts of fats? Forget all you have learnt about fats and stick to this one golden rule when it comes to fats
If it is natural eat it, if it is processed, steer clear!
So using this rule I class butter, fat from pasture raised meat, nuts, cheese, coconut oil and olive oil as healthy! Now using this rule can get a little confusing when it comes to unnatural fats. Oils such as canola, vegetable and sunflower oil may sound natural but they go through a fair bit of processing to get onto the supermarket shelves so I don’t class them as healthy fats!
Fats are super beneficial for our children’s health! They are essential in brain development and function, so they help our kids concentrate, learn and focus. Fats are important for the nervous system and eye development. Fats are also needed for healthy skin and more.
Healthy fats are essential for our wellbeing. In fact, omega 3s and omega 6s are known as essential fatty acids because they are nutrients that we need to take in every day. We generally obtain plenty of omega 6 fatty acids from our modern day diet, but we need to ensure we consume plenty of omega 3 rich foods. Omega 3 is found in oily fish such as sardines, anchovies, mackerel and salmon, nuts and seeds such as flaxseed, chia seeds and walnuts and pasture raised meats.
We also need to reduce the intake of omega 6 fats in our children’s diets as they promote inflammation leading to health issues such as eczema and asthma. Omega 6s are found in cheap oils – vegetable, canola, sunflower, safflower, corn and soy oils, which are found in almost every packaged food at the supermarket including so called healthy breads, wraps, muesli bars and other snacks, marinades, sauces etc.
• Include a fat component into your children’s meals – nuts, seeds, oils such as coconut or olive, butter, yoghurt, cheese and fish are all good examples.
• Aim for oily fish such as salmon, sardines, mullet and mackerel in the diet 3-4 times a week.
• Ask for grass fed meat at your butcher. Kangaroo is a great choice for red meat.
• Avoid Canola, sunflower, safflower, vegetable, corn and soy oils and limit the amount of processed foods, which contain these oils, such as bakery products, biscuits, most crackers and many types of bread. These oils contain high levels of omega 6 fats which promote inflammation, and can upset the balance of healthy fats.
Bliss Balls are a fantastic way to get healthy fats into kids, try this nut free version in the lunchbox.
Nut Free Bliss Balls
1 cup oats
1 cup buckwheat kernals
3/4 cup pumpkin seeds
3/4 cup sunflower seeds
1/4 cup chia seeds
1/4 cup flaxseeds/linseeds
1/2 cup dates
2 tablespoons tahini
2 tablespoons honey
2 tablespoons coconut oil
2 tablespoons cacao
Mix all the dry ingredients and dates together in a food processor (I use a vitamix). It can be done by hand but you will need to chop it all up.
Pour into a bowl and add the wet ingredients.Mix well with your hands, form into balls and set in the fridge for 30 mins.
Jessica Donovan is a woman’s holistic health expert who helps mums get their sparkle back and become a more energetic, calm and joyful version of themselves. She is a one stop shop for all things nutrition, stress and hormone related. Jessica combines her deep naturopathic knowledge with a realistic, empathetic, inspiring and down to earth approach to empower women to look after themselves and take charge of their own wellbeing.
Jessica created her free guide ’10 mistakes mums make that keep them overwhelmed, exhausted and out of balance’ to help mums feel great again. Grab your copy here http://energeticmama.com