VEGAN CHILDREN

HOW TO INTEREST CHILDREN IN PLANT BASED FOOD

Did you know I run an online wellness community on Facebook? We have over 100 people in our group sharing ideas and information. One of the ladies commented yesterday that she was
Join us here: Sarah’s Health, Wealth and Happiness for all group.
Greta, thank you for your suggestion. You have inspired me to spend an afternoon collating lots of vegan info for you all! Hope you find this useful
I love plant based eating and am always looking for ways to increase this. However I can get bored with just another round of roasted veggies and different herbs. We have been experimenting with so many new plant based dishes over the past few months (some of which meet with my carnivore loving husband’s approval and some are definitely earmarked solely for me when he is night flying!) but it’s been a delight to become more plant based.
Below are some food ideas and recipe suggestions, website links and an all important infographic about children’s nutritional requirements. Many thanks to Caroline B for allowing me to share some of her superb family friendly vegan meals.

NUTRITIONAL REQUIREMENTS

  • B12 – found in eggs, cheese & milk. Replace with fortified breakfast cereals, non dairy milks and yogurts
  • Iron – add beans, chickpeas & lentils, seeds & nuts, dark green vegetables, wholegrains (wholemeal bread & brown rice), dried fruit
  • Omega 3- found in fish. Other sources: flaxseed, walnuts (to be ground up for children under 5 to prevent choking), ground chia seeds & hemp seeds
  • Iodine to support thyroid function – I recommend taking in a child friendly multivitamin supplement

Top children friendly supplements:

Hopefully this infographic helps fill you with confidence that children can follow a vegan based diet with a bit of extra food thought and a little multivitamin as well to ensure all minimum levels are topped up sufficiently

 

FUN VEGAN IDEAS FOR KIDS

  • Tacos – roast babycorn, onion & peppers together or create a black bean version
  • Buddha bowls
  • Homemade pizza
  • Bean spaghetti bolognaise
  • Porridge oats with chia seeds & fruit on top
  • Overnight oats – oats, chia seeds, coconut yogurt & almond milk
  • Wholemeal wraps with hummus, spring onion, avocado, red pepper, lemon juice
  • Mix and match bowls for them to help themselves including baked potato slices, smashed avocado, mixed beans (e.g. roasted chickpeas, kidney beans), spinach, tomatoes, roasted vegetables, coleslaw. Obviously not all these at once
  • Homemade soups
  • Falafels with side salad

HEALTHY DESSERTS AND SNACKS

  • Fruit slices
  • Homemade sorbet – melon & strawberries plus ice cubes in a NutriBullet – simple!
  • Coconut yogurts
  • Coconut chocolate pots – add some fruit on the side to dip in
  • Hummus with toast dippers
  • Fruit smoothies

 

WEBSITE IDEAS & RECIPE SUGGESTIONS

 

 

 

Delicious and simple granola

HOMEMADE GRANOLA – DELICIOUS AND SIMPLE!

DELICIOUSLY ELLA RECIPE & EXPLANATION BELOW

“This granola is my oldest and most loved recipe. Everyone adores it. The nutty crunchy texture and sweet echoes of cinnamon and coconut make this the most delicious and nutritious way to start any day. The pecans and almonds provide a fantastic intake of protein, omega-3 and vitamin E. The pumpkin, sunflower and flax seeds enhance these benefits, while also boosting your intake of key minerals, such as phosphorus, magnesium and manganese. The whole grain oats are bursting with fibre and will keep you full all morning, since the body burns them slowly. Finally, the cinnamon helps to maintain steady blood sugar levels and the coconut butter makes your skin and hair beautifully clear and shiny. What more could anyone need? Add some raisins for some extra sweetness and a delicious juicy texture that bursts in your mouth and enjoy with almond milk and fresh berries. I promise this tastes better than any brought cereal or granola out there and will do a lot more for your beautiful body.”

 

Makes one large container of granola

– 2 and a 1/2 cups of oats

– 1 cup of pecans

– 1/2 cup of almonds

– 1/2 cup of flax seeds

– 1 cup of pumpkin seeds

– 1 cup of sunflower seeds

– 1 cup of raisins

– 3 tablespoons of coconut oil

– 3 tablespoons of maple syrup

– 3 teaspoons of cinnamon

 

Place the pecans and almonds in a food processor and pulse for about 30 seconds so that they are partially crushed. Then add them to a large mixing bowl with all the other dry ingredients, except the raisins and cinnamon, and stir together.

Next, melt the coconut oil with the maple syrup and cinnamon on the stove, once it has dissolved into a sweet liquid add it to the dry bowl and mix well. This should form a delicious oaty nutty bowl, which is slightly sticky.

Place the mixture into a baking tray and bake for about 30-40 minutes at 180C, until crunchy. During this time you’ll need to stir the mixture to ensure that every bit of the granola gets nicely toasted and the top doesn’t burn.

Once the granola is cooked perfectly remove the tray from the oven and allow it to cool, then stir in the raisins. Store the granola in an air-tight container to keep it wonderfully fresh and crunchy.

30 Days To Healthy Living Programme

Are you feeling out of sorts, drained of energy, stuck in a rut, suffering with headaches or digestive grumbles and don’t know how to feel better? Are you also feeling confused and overwhelmed about all the different options?

Believe me, I get it. I can relate to this both through personal experience of fatigue and IBS, and also through my years of experience as a kinesiologist and nutritionist. Clients come to me all the time trying out the latest thing or with bags full of nutritional supplements but not sure what’s actually working.

THINGS CAN BE BETTER! Imagine waking up every day with your energy tank restored, knowing your body is being fuelled correctly with the correct balance of vitamins and minerals to help you cope with your busy life.

I want to help you feel better LONG TERM. I am not offering you a quick fix but a simple, easy plan to start following with an initial 30 days. You will see the results both mental and physical.

We are looking at educating you, building healthier daily eating habits, understanding your body and what it’s trying to tell you.

 

This simple reset in 30 days can improve so many areas of your health:

  • Increased energy and vitality
  • A happier gut and a digestive system working better
  • Radiant skin
  • Improved quality sleep
  • A better understanding of using food as healthy fuel
  • Many people also experience weight loss

 

PERSONAL EXPERIENCE

I have completed this programme twice now, once because I was feeling out of sorts and a bit sluggish and overweight, and the second time because my body and hormones had been messed around by IVF drugs. Many of my clients have also enjoyed this programme, Sandra shared this with me:

“It was so simple to follow and I can’t belive how much more energised I felt. I also lost some of the weight which had been bothering me!”

 

The 30 day programme (full name “30 Days To Healthy Living”) is an amazing programme to help you kick start your health journey. You will received daily recipes, knowledge and inspiration to keep you on track alongside meal plans and digestion boosting products.

Our 30 day kit supports balanced nutrition with:

  • Plant based protein for smoothies
  • Fibre boost
  • Herbal tea
  • Energy fizzy sticks (caffeine free energy boosts with B vitamins, ginseng and guarana)
  • Digestion enzymes for healthy gut (enzymes & probiotics)
  • Body cleanse (detox support for the liver)
  • Plus you have access to me all the time (well except when I’m sleeping!) to ask advice.

 

The next group starts on Mon 3rd Feb and new groups start every other Monday (although you can join at any time).

This week is prep-week so you will be guided to order you customised 30DTHL pack this week and start checking in with me about how to prepare and stock your fridge.

There is an online Facebook page packed full of info which I’m happy for you to have a look around before joining, just ask me and I’ll add you so you can check it out.

 

SAVE MONEY

RRP £384 but Preferred Client rate £230. This PC rate is available via an annual registration fee (usually £25 but reduced to just £10 in January) so 100% worth joining in January to save an additional £150!

 

Want to know more or have any questions? Just email me and we can chat further.

 

 

30 days to healthy living

30 DAYS TO HEALTHY LIVING

😴Feeling tired all the time?
🤔Grumbling tummy?
😢 IBS flare-ups?
🤔Lacking energy and oompf?

Read on as I have some exciting news!

I’ve been working away in the background for the past few months investigating and trying out new NUTRITION products that will help support my clients and friends on their wellbeing journey.

We know gut health and clean eating massively contributes to an overall feeling of wellness BUT REALISTICALLY this can feel really hard to get started with.

If you are:

🙉 Confused about where to start with food?
🙈 Interested but lacking in motivation?
🙉 Overwhelmed by products and supplements?

Let me help! PM me and we can talk about how to get you feeling back on track in just 30 days 🙋‍♀️

I can support you with:
* Menu planning and recipes
* Nutritional products to help
*121 coaching to get your started and keep you motivated

Comment below or send me an email and let’s get you back on track to wellness xx

Tired but wired? Help your adrenals

I’m a bit odd as I seriously LOVE the adrenal glands! As someone who unconsciously abused and depleted them for years, I’m more in tune with their protest signs these days and do try to help them and switch off when I can.

Here’s a beautiful article on how to naturally fuel your body to balance your hormones and support your adrenals.

I love the writers closing sentence that she felt like a ‘moral failure’ with adrenal fatigue symptoms because she’s a Doctor! I remember hearing that my Kinesiologist was unwell once and I thought the earth had stopped spinning – how could she possibly be unwell when she lived such a healthy lifestyle? Then I remembered: she was human. Just like the rest of us.

We can only do ever our best. We are not infallible but if we can try to do something to help our body every day rather than just stress it further, then give yourself a big high five!

adrenals balance homromne mind body green

Years of battling with glandular fever, M.E. and then my stubborness to work and play as hard as a ‘normal’ 20something in London meant my poor adrenals never really got they support they needed and I was definitely tired but wired. I was constantly burnt out, had a ‘faulty battery charger’ where sleep never fully refreshed me and ironically struggled to switch off and get a good nights sleep. I now understand I was too wired to sleep. My adrenals were in overdrive, my hormones (and periods) disrupted and I was stuck on a loop de loop rollercoaster.

Having thought I had recovered from M.E. I was disappointed to think I was only ever going to be at 70% energy levels UNTIL I started to LISTEN to how I was feeling. Over the course of a few months (ahem, really years), I headed all the lifestyle advice and started to pay attention to my diet. I didn’t just feed my body plaster food such as caffeine and chocolate to keep going but slowly introduced healthier, slow release snacks (humous, carrots and rye bread were a favourite).

Here’s some really helpful advice on what to fuel your body with to give your adrenals a break (or a big hug to say thanks for keeping me going).

Enjoy x