On Friday morning as my 4 year old refused to go into school I did what most parents have done, I promised her something at the end of the day to distract her. You could call this a bribe, incentive, reward, encouragement or whatever you like BUT the one thing I did not do is offer her a food treat as a reward.
You may be wondering why? Surely a gingerbread biscuit or easter egg would have been a great reward for going into school eventually?
Yes my kids do often have food treats or get to choose a biscuit or chocolate from the shops BUT I do my best to not bribe or punish with food.

Here’s why:

1. When dessert or treats are used as a reward for children finishing their savoury food it teaches them to ignore their feelings of fullness and may lead to overeating just to get their pudding.
2. It can teach children that their main course is not enjoyable but you have to eat it to get to the delicious bit at the end. It can also lead to children disliking the foods you are trying to get them to eat and like.
3. We are presenting food (healthy or not) as having the power to ‘fix’ everything and subconsciously trains children to turn towards food when they are feeling down ignoring their body’s hunger cues.
4. Punishing with food by refraining from giving food because children were naughty or didn’t tidy up sends the same message using food as an approval system.

So am I saying ban all treats?
No, balance is absolutely imperative and I’m suggesting enjoying food for what it is meant for, to nourish us and provide nutrients. There’s always time for treats and of course chocolate, and with Easter approaching there’s the perfect opportunity to celebrate and enjoy food that’s not conditional to behaviour.
There are many other non-food incentives and rewards we can use. Real tangible objects such as a sticker for many younger children will light up their faces, and for older ones a reward chart or a trip to the park or a small gift like stationery, a book or special notebook.


Yes these are all helpful and often much needed but the real reward for us as parents is to teach our children how to manage their feelings, that crying is ok sometimes or feeling down is a part of life and growing up. To talk about how they feel rather than making it better with food or an object.
Sometimes non-food rewards can still backfire when trying to encourage children to try new foods as it undermines the child’s ability to develop a natural desire to try new food.
Children have a liking for sweet foods that is present from birth and continues to grow as they do. This gives parents a very easy bargaining tool. Parents often feel that they are giving their child enjoyment by offering them sweet treats.
Remember getting children to like new foods in the long term requires consistent exposure without the pressure to eat or try.

​So you may be wondering what I used on Friday morning?
I used these colourful whiteboard markers and  let her choose one when she got home from school. In this instance as well as a chat and reassurance I’m using them as an incentive for the next few days to help us get through the gate willingly with a smile.

Let me know your thoughts and what rewards you use.

References:
Jill Castle 2019 https://jillcastle.com/childhood-nutrition/feeding-practices-rewarding-kids-for-eating/
Child Feeding Guide 2019, Loughborough Universityhttps://www.childfeedingguide.co.uk/tips/common-feeding-pitfalls/food-as-a-reward/
Jo Cormack 2018, Helping Children Develop a Positive Relationship with food
Claire Potter 2013, Getting The Little Blighters To Eat

You’ve probably heard that 70-80% of your immunity comes from your gut which means if there’s an imbalance in your gut microflora chances are your overall immunity will suffer.
I recently attended a training day with Biocare on Gut adaptation with Alessandro Ferretti.

What did I learn?

1. How we eat is sometimes more important than what we eat
   
2. Eat food as close to its natural source as possible
3. Gut tissue cannot regenerate while it's constantly digesting food Leave 3-3.5 hours from your main meal at night until sleeping
4. Go back to basics - remove refined sugar, eat mindfully
5. Your Gut is like a muscle which needs training and is the first line of detoxification
6. Deficiencies can occur if you exclude whole food groups
7. Leave 10 hours from dinner until breakfast to give your gut a break and a chance to repair

How to put these learnings into practise!

Think about how you eat next time you sit down, are you fully present and focussed on the flavours and textures of your food? Are you distracted by the TV, your phone or are you paying attention to chewing slowly? This is especially important with children who love to eat as quickly as they can as their minds are already planning their next adventure. You are what you eat is true but should also read you are HOW you eat which will give you many clues as to what could be going on inside your gut.

STOP, CHEW and ENJOY

I've set up a FREE facebook group called Creative health tips for families - with LJ Nutrition
​to help share ideas around family meals and health.

​Dr Marilyn Grenville refers to Magnesium as 'natures tranquilliser'. It is important for many symptoms that relate to anxiety, stress and emotional wellbeing. It is also an important mineral to help with PMS
in women, who have been found to have generally lower levels.
According to Dr Michael Molsely recent studies have shown magnesium to help with insomnia, depression, migraine, PMS as well as constipation. He described magnesium as "the helper molecule that is involved in over 600 reactions in the body" Including: Helping convert food into energy, helping
​to create new proteins from amino acids, helping to create and repair DNA and RNA, helping muscle move by contracting and relaxing them and helping to send messages throughout your brain and nervous system.

The following foods are good to excellent sources of magnesium as listed by Spritzler (2017)  :

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).

(https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section1)
Failing getting your magnesium from food there are very good high quality supplements available
in the form of magnesium citrate which is easily absorbable.
​
Pretty amazing for one mineral don't you think? As always check interactions before taking
any supplements to avoid any interactions!
Image Copyright: <a href='https://www.123rf.com/profile_baibakova'>baibakova / 123RF Stock Photo</a>

It smells, it sometimes tastes a bit funny so why are these jars of bacteria good for us?

First of all let’s discuss what fermentation is:
Fermentation is the breakdown of sugar into an acid or alcohol.
With vegetables this process is known as lacto (healthy bacteria lactobacillus) fermentation and when vegetables are sliced and soaked in a salt-water liquid or their own brine it allows the growth of bacteria lactobacillus which breaks down and eats the sugars present in vegetables and converts them into lactic acid. This is why fermented veggies have that tart or even sour flavour.

Imagine having no fridge, what would you do? Ferment your food like they did in the ancient days as  form of preservation. Clever right? Fermenting our food transforms it and  creates good bacteria and fungi, making it more digestible and nutrient dense.
 
We all house trillions of different types of bacteria and microbes inside our bodies! Beneficial bacteria (the good guys – think of pacman) play an essential role as our first line of defence when it comes to immunity.  Did you know that 70% of your immunity comes from within your gut?
With this is mind several things can disrupt the good guys inside and throw this balance out such as stress, poor diet, travel, antibiotic use or infection. In order to rebalance the gut microflora fermentation comes in to consume foods containing live microorganisms.
 
Several studies have shown that kefir (fermented dairy) possesses antimicrobial, anti tumor anticarcinogenic and immunomodulating effects. Fermented milk is easier to digest and a good option for people who are lactose intolerant.
 
So to answer the question why are fermented foods good for us?
The short answer is they are high in fibre, minerals, nutrients and amino acids and contain up to a thousand times more lactobacillus than yogurt.
 
And to answer Danielle’s question - the key to success with fermenting is to ensure the vegetables are fully submerged in their brine or salt water at all times. If need be keep topping up the ferment with filtered water to prevent mould forming on the top!

Happy fermenting.
 
What you need to get started:
CHOOSE YOUR FOOD:
Vegetables, fruit, grains, dairy
 MICROBES:
Found on the food surfaces, or from previous ferments, pre-bought starter microbes
SALT:
Enhances the flavour, pulls moisture out, inhibits undesirable microbes
 VESSELS:
Glass jars with airtight lids avoiding metal and plastic
 TIME AND PATIENCE:
Dairy 12-24 hours
Vegetables 7 days up to 2 or 3 months
Recipe for sauerkraut:
Ingredients:
1kg Red or white cabbage
22g coarse salt (4 tsp)
1kg glass jar sterilise with hot water/soap
 
Method:

• Chop cabbage in a food processor or by hand, add salt and toss.
• Leave for 10 minutes to draw out water then massage with hands squeezing out and drawing as much water as possible.
• (don’t use metal utensils as it can cross react with the salt)
• Tightly pack cabbage into jar (press down with back of wooden spoon or hand) making sure it is fully immersed in water, add more filtered water if need.
• Can add garlic or ginger if want a flavour.
• Cover and leave out of sunlight or in a cupboard, after 24-48 hours when you see bubbles appear release the pressure by slowly releasing the lid (burp the jar)
• Monitor and repeat every few days to release the pressure
• After 4-5 days open jar and press cabbage down and top up with water if not fully immersed
• Can eat after 5-7 days or leave longer and will get more crunchy
• Can stay out the fridge for up to 2-3 months

  *Blog inspired by a question on fermenting from Danielle at Restore Health and Wellbeing