Childrens Nutrition Made Easy


Childrens Nutrition and the Lunchbox

The importance of childrens nutrition, can be as simple as what you put in the lunchbox of your kids.  This may well define how many behavioural conditions are controlled by a correct and healthy antioxidant rich diet, implanted early in life.

The importance of the diet can be summed up in three words.  Mum then Dad.  Generally speaking, by the time children are getting ready for school and lunch boxes are being packed; it is usually Mum who is doing the heavy lifting, as Dad has gone to work.

Although the home environment is where childrens nutrition and dietary habits start, it is the essential nutrition in the lunchbox that becomes the blueprint; for the rest of a child’s life.  For it is here, that the childs food and diet memory is implanted.  Good or Bad?

Just as an elite athletes body performs by muscle memory, so too are the childs memory of those early eating years.  Memories which remains deep within us and so go on to programme us in the most basic fashion, forever !!


Childrens Nutrition and junk food

Put bluntly, junk food supplies junk nutrition and therefore no lasting nutrients are supplied throughout the day after the first sugar hit.

However dried fruit and nuts, a piece of fruit, a multi grain salad roll or natural juices, work on thru the day to convert to the natural sugars to energy.  These are so essential for growing children, by supplying the nutrients that their young minds and bodies need.  These natural sugars are so important, for sustaining stable blood sugar levels in a young, fast growing metabolism.

A young body that gains maximum support, to replenish neuro-muscular acivity and healthy internal organs with nutrients that are the main source of the power.  This helps to keep the mind concentrating on the study, sport or the tasks at hand.

Kids fitness, weight and self-esteem

Today’s society encourages children with so many tempting treats on TVs and with promotions  of all types which  inevitably leads to many with a body mass index (BMI), high into the 30s and even the 40s.  Common sense tells us therefore, that there are only two ways to remedy childrens nutritional deficiencies.

The first is obvious, eat correctly with properly planned meals.  The second is simply what we did as children and that is to run around and play and exercise sufficiently.

The sad reality of our lifestyle now, is that far too much of kids time is spent indoors for varying reasons; ranging from TV, computer games, study, personal safety or even health and emotional issues.

Health and emotional issues are generally intertwined with the unhealthy preoccupation with sitting in front of a computer or touch screen.  It is here that interaction with trolls, can leave lasting impressions on fragile minds.  Those kids may then seek solace in binge eating and purging, excess lollies and fizzy drinks; or constant fries and junk food eating.

There is a reliable and easy answer here.  Limit time spent on the Internet and increase the time spent running in parks or cycling up hills.

In the following 4 by 3 exercise and eating plan section, there are a series of simple exercises which involve short sharp bursts of energy in 25 second bursts of exercise.  To start with on an exercise bike.  Repeated three to four times with a warm down break in between.  It is all the exercise a child who is overweight, will need to modify and regulate their BMI  levels.

It is very easy as it does not involve hours pounding the pavement.  Overweight children should in fact be discouraged, from strenuous running or jarring exercises.  It may well do more harm then good.

This may sound too simple, but it’s a proven science that is being uncovered at present and it takes the tedious  hours of running and stretching out of the equation and frees a child’s mind for other things.  A gradual loss of weight, becomes a gradual increase in self-esteem and happiness.

Childrens nutrition comes in cooking and good eating habits

Most caring mum and dad’s are likely to see that the kids can be helping whenever possible, in the kitchen with the prepping of the evening or weekend meals; for life’s cooking lessons that lie ahead.  This is where kids can be taught life’s simple things.

Simple things such as, that you do not need to add salt to a meal; unless it is the amount suitable for the youngest and most fragile body at the dinner table.  Salt is required in different amounts from near zero in a baby, to larger quantities for an active worker sweating in the noonday sun.  Excessive salt in the formative years, can be a danger to the arteries and organs in the young body and can cause lifelong problems.

Sugar is not a necessity for life and can be gained from fruits and wholegrain foods, by the breaking down of carbohydrates in the diet.  Artificially manufactured sugar and chemical sweeteners, are just as damaging as nicotine and alcohol; to the body’s well-being.  They are now responsible for a large proportion of the death, disease and illness in the world.

This is a direct result of the fast food Western diet, with all the preservatives, additives, sweeteners and colourings that come with it.

Children who are encouraged to cook by helping out in the kitchen and who are learning to use healthy greens and better ingredients, know they are much healthier than fast food alternatives.  They are cleaning and maintaining their internal organs and are bettering themselves in more ways than one.  Firstly, good eating becomes a habit as they learn what ingredients go with what to make something yummy.  They quickly figure out, that what goes into their mouths; is going to create the healthy lifestyle that is possible forever.

Secondly and more importantly, when they are away on vacations or school camps, family holidays or when they are taking the first steps out to living away from home; they are naturally equipped to cook and provide for themselves and to be prepared to be an efficient urbanised survivor.

You are what you eat

In the Healthier Tips 4 by 3 Diet chapters, we talk about different foods, different ingredients and more specifically; the best foods that supply the best nutrients.  Using the most cleansing antioxidant rich vitamin and minerals food stuffs, so essential for a healthy lifestyle.  Young people taking the time to learn these easy simple lessons about the correct rich nutrition, will soon come to understand that:

“you are what you eat”!!

Planning meals with happy healthy kids

vegetables in frypan

Planning meals and involving the kids has been proven by nutritional scientists, that when you take the time to talk with and involve your meals plans with the kids in advance; they are involved in the contract and more likely to consume what they helped cook.

 It is also an effective way to keep your family in top shape, by choosing better and better ingredients, with every ones support.  The right meal ingredients and healthy snack or dessert options chosen early on, simplifies shopping trips and frees up more family time.

 It also helps to ensure; that you are not buying junk on the run, but instead carefully chosen ingredients agreeable to the family as a whole.  Plenty of greens, coloured fruit and vegies, wholegrain breads and biscuits and plenty of fruit and nut snacks.
 Little surprises, like campfire cooking,; making a damper and camping out on the back lawn in the tent, adds a surprise dimension to introducing new edible ingredients and new ways to serve up a meal.
It is also a great way to make sure that camping holiday, goes off without a hitch; by having a dry run for a week or more in the backyard.
 Happy Kidz camping and cooking.



Good Cholesterol, Fats, Carbs!! Balancing hormones naturally.

Good Cholesterol  or ‘Bad’ is a Myth.

Ron Rosedale, MD, who is widely considered to be the leading anti-aging doctor in the United States, does an excellent job of explaining the misconception of Good Cholesterol vs Bad.

He is quoted as such, “Now that we’ve defined good and bad cholesterol, it has to be said; there is actually only one type of cholesterol.”


Notice please that LDL and HDL are lipoproteins !!  Fats combined with proteins”.

There is only one cholesterol.

There is no such thing as ‘good’ or ‘bad’ cholesterol. 

Cholesterol is just Cholesterol

It combines with other fats and proteins to be carried through the bloodstream, since fat and our watery blood; do not mix well at all. Fatty substances therefore, must be shuttled to and from our tissues and cells using proteins.

LDL and HDL are forms of proteins and are far from being just cholesterol.

As the author of , I have argued forever and a day!! ”

Eggs do not contain harmful Cholesterol levels. Eggs are a complete and safe meal !!  Two poached eggs (150 Calories) on a slice of wholegrain toast are cholesterol safe, because of the safeguard provided by nature, which is Lecithin !

Please refer to

Most nutrient-rich complex carbohydrates like potatoes have a welcome role in a healthy diet and as later scientific evidence from complex trials show, that the Antioxidant properties of a steamed jacket potato; has been SEVERELY Underated.

Eggs and steamed potatoes are Essential ingredients to a healthy meal.

Total Carbohydrates

The amount of total carbohydrates includes all of the sugar, starch and fiber found in a potato. The total carbohydrates in a medium-sized potato range from 27 grams in red and white potatoes to 34 grams in sweet potatoes and 36.5 grams in russet potatoes. Adults should consume 130 grams of total carbohydrates daily, so eating one potato supplies 21 to 28 percent of your entire day’s carbohydrates.

Sugar and Starch

Russet, red and white potatoes share similar sugar and starch profiles. One medium potato has 2 grams of sugar and 23 to 30 grams of starch. Sweet potatoes have more sugar, 8 or 9 grams. When they’re digested, both carbohydrates are broken down into the simple sugar glucose. Starches usually take longer to digest, so in most complex carbohydrates they don’t cause a boost in blood sugar.  The starch in potatoes is easier to break down and digest than many other starches, according to the Harvard School of Public Health.


On the positive side, potatoes are good sources of dietary fiber. One whole medium russet, white or red potato has 3 to 4 grams and a sweet potato has 5 grams of fiber.

Men should consume 38 grams and women need 25 grams of fiber daily. A whole medium potato with 4 grams of fiber supplies 11 percent of men’s and 16 percent of women’s recommended intake.

Like most vegetables, potatoes contain both types of fiber, soluble and insoluble. Insoluble fiber prevents constipation by adding bulk to stool.

Soluble fiber helps lower cholesterol and becomes gel-like in your stomach, which fills you up and helps you feel satiated for a longer period after eating.

Glycaemic Rating

The glycaemic index rates carbohydrates according to how quickly they raise blood sugar. Any score over 70 is high, indicating the food causes a rapid spike in blood sugar. A baked potato has a glycemic score of  over a 100. Boiled or steamed jacket potatoes are rated 68 and sweet potatoes have a score a little over 70.



Get the Facts about eggs lecithin and cholesterol


Eggs make Lecithin and Cholesterol work together

Eggs contain Lecithin.  For years the Linus Pauling Institute has conducted studies on the beneficial aspects of both cholesterol and Lecithin, that our body produces naturally and which are also abundant in eggs..

Following is an old snippet from the Linus Pauling library and his belief in eggs.

Pauling at Leisure

Quote ”

Usually I eat two eggs in the morning, sometimes bacon, but I happen to be lazy enough not to cook more than one thing for a meal.  The last two days I was eating oxtail soup with vegetables.  I don’t know what I’ll have today.  Perhaps some fish.  In my book [How to Live Longer and Feel Better] I say you shouldn’t eat sweet desserts, but I also quote a professor who says that this doesn’t mean that if your hostess has made this wonderful dessert you should turn it down.  My wife used to say I always looked for that hostess.

-Linus Pauling, 1987.

For more Facets of Linus Pauling, see Linus Pauling: Scientist and Peacemaker, now available in paperback from the Oregon State University Press.


Studies also show how a healthy diet of lean meats, lots of greens, fruit and vegies, along with plenty of fiber in our diet can create optimum health.

The mainstream medics, nutritionists and public health organizations have traditionally lumped saturated fats and foods high in cholesterol into lists of foods that cause high cholesterol.

These same lists always lump dairy and cheeses, healthy oils like virgin Olive oil and the old favourite baddy; eggs, all in the one basket.

The only problem is, they got it wrong !!

Science has now proven that those basket ingredients have something in common, healthy natural saturated fats!!

These are essential for our metabolism, the structure of our DNA and circulatory health and the healthy cholesterol needed by all of the bodies functions and over 300 enzymatic processes.,

What our Grandmas and mums knew as we grew up, was not only the importance of dairy, but more importantly; Eggs !!

Mother nature made eggs a complete meal and to offset the high cholesterol, eggs are very high in natural Lecithin and may actually help to prevent heart disease.. Lecithin is necessary for all living cells and it acts as an emulsifier by breaking down cholesterol and the consumed fat.  This prevents the fatty lipids from sticking to and clogging the walls of our arteries.

Put simply, it causes cholesterol to be dispersed into the bloodstream, to be excreted from the body.

An average egg contains 185 milligrams of cholesterol, is high in protein, has almost equal levels of unsaturated and saturated fats and only 80 calories. Eggs are high in vitamins A, E, D, B-12, riboflavin, folate and choline, which has phospholipids; shown to prevent cardiovascular disease.

Onions have been shown to be very high in the powerful antioxidant Quercetin.  So is the steamed jacket potato, which is also very rich in kukokomines; an antioxidant derivative found only in these high quantities in only one other source !! The Wolfberry commonly referred to as the Goji berry.

So now that the egg and the humble potato are vindicated as culprits of the obese world, what now ??

Well, toss a juicy steak on the Barby, plenty of onions, a grilled tomato, some jacket potatoes with sour cream and chives, finished with a couple of “hen fruit,” sunny side up. “Voila”


Lemon Water Can Change Your Life

Lemon water and healthy eating

Much has been said about Lemon water and the benefits of the liver and renal cleansing qualities of the humble lemon and only slightly less about the green cousin, the lime. The origins of this unique fruit is unclear, but it is a common perception that they have their roots in Burma, China and India. From here it is believed lemons were taken to Europe in the late 2nd century A.D.

Lemon juice in its pure state is well-known for its antioxidant properties and it is thought that this is due to its acid pH factor of around 2 as well as its high vitamin C content.  Lemon juice is rich in ascorbic acid and is essential to the assistance of a well functioning immune system.

Lemon water aids digestion and rids the body of toxins that create a sluggish, unhealthy metabolism.  Lemon juice is known to have many curative properties and some even believe in its ability to assist in the prevention of heart failure. IE cleansing the blood.

However, lemon water is no lazy cure all ! Lemon juice will not create weight loss on its own !!  But like green tea, it will assist the suppression of appetite; while ridding the body of toxins.

So with a sensible eating plan, the weight loss will; or should occur. The best way to use the benefits of lemon juice, is by consuming a glass of lemon water; first thing every morning.

Lemon juice and healthy Living

I have been doing this for 12 years, (give or take) and I first started this practice as an antidote; to my overindulgence of alcohol and my worry, of what damage I may have been doing to my liver. I believe that this single action, coupled with the fact that I have always eaten an antioxidant rich diet; has saved my health.

My doctor is quite astounded at some of my test results, given the fact that she realises; that I used to bash the bottle a little bit, to coin a phrase. All good things must come to an end and so I substituted lemon water for alcohol.

Lemon water does not have to be confined to the early-morning cleanser and the days pick me up drink.  A glass of lemon water 15 to 30 minutes before each of the 3 main meals of the day, assists the gut in having a stable acid level for the processing of the nutrients; that are about to be consumed.

Lemons neutralise acidity

There is a myth out there, that is being perpetuated by some health gurus; that lemon juice consumed outside the body as an acid, somehow mysteriously turns to base once consumed. That is not so!

I read a very interesting article recently, from a very world  renowned chemistry buff and columnist named Kat, on the blog, the “Chronicle Flask”.

Some other self proclaimed Health expert had stated, “Lemons neutralise acidity.”

Kats response, you can see in the enclosed link.

Her condensed version goes on to outline, that basically lemons are acidic as they contain about 5% of citric acid by volume/weight and have a pH factor of about 2.  This makes them a weak acid.

The accepted theory of what pH stands for, is Potential of Hydrogen ions.

From my old school days at an agricultural college, I learned that every change of one on the pH scale was in fact by a factor of 10.  The example being that if you tested one patch (A) of soil, where the pH value was 7.5 and then you tested patch (B); which had a pH value of 5.5, then patch B was 100 times more acid than patch A.

So prior to planting the crop, patch A would only need a small amount of agricultural lime to bring the pH value up to around about 8 to 8.4.

Patch B though,would need to be heavily limed and also treated with slow-release dolomite; to help neutralise the acid soil, to get it anywhere near a pH value approaching 8.

So the point Kat is making, is that neat lemon juice has a pH value of around 2 and when it is added to a glass of water it is probably a lot closer to neutral which is pH 7 or over that which is “base”.  So when you drink that glass of lemon water, or a glass of mineral water with some Bi-Carb, for a very short time; they would dilute the acid level of the stomach.

The bottom line then is that drinking acidic lemon juice, is not going to neutralise the acid content of the stomach; nor change the acid level of your bloodstream.

To quote Kat “can lemons neutralise acid? No.

Can what you eat ‘alkalize’ your blood? (It’s terrifying just how many websites there are about this.) No. Absolutely not. Under no circumstances.  

If you were to eat a lot of indigestion tablets, they would neutralise the acid in your stomach; but that would have no effect on your blood. Literally no effect.”

Now to the positive effects of lemon juice:

  1. Lemon juice supports the immune system, is rich in vitamin C and it assists the bodies metabolism by absorbing iron into the bloodstream.
  2. Lemon juice aids digestion and stabilises the acidic pH levels in the stomach. It is considered an anti-inflammatory, due to its antioxidant properties. That is why a glass of lemon water first thing of the morning is a good way to start the day and crank up the body’s metabolism.
  3. Lemon juice is nature’s diuretic and it encourages the production of urine and so helps to clean the urinary tract and bladder.
  4. The antiseptic properties of lemon, help to kill the bacteria and germs in the mouth that cause bad breath.
  5. Lemon water has a calming effect due to its potassium levels which assist serotonin and brain function capabilities.
  6. The high vitamin C content of lemon helps to promote healthy bones, healing of tissue and cartilage and helps to ward off inflammation of the bodies cellular structure.
  7. One of the most important roles that lemon juice plays, is the detoxifying of the liver and the bodies vital organs. It cleanses the gallbladder, assists with bile flow, helps to dissolve gallstones and helps to cleanse the lungs of mucus. Lemon water supports the removal of toxins from the body, by cleansing the renal glands.

What cannot be guaranteed about lemon juice, are all the wild claims that are made about its weight loss capabilities. Like green tea, lemon juice is simply an aid to a sensible exercise and weight loss eating plan; as both are simply appetite suppressants.

Note: There have been many cleansing plans over the decades involving the use of lemon juice.  One of the oldest in the modern era, dates back to the days of the US naturopath Stanley Burrows some six decades ago.

Radical plans that encourage people to lose weight by purging, without eating any food for days at a time, are simply foolish and potentially dangerous.

In this modern day and age there are far too many impurities in the air and in the food we eat.  These can cause unknown illnesses or conditions, which should be overseen by a hospital physician or your family GP.

To be not eating a sensible reduced intake of protein and carbohydrate, throughout the duration of any diet; is simply inviting more illness. If the dieter feels the need to take a break from solid food, then it’s quite simple. Consume juices made from super foods, that are explained in more depth in our “Nibbling on the Mild side” Ebook due for release in March 2018.

Lastly, Do you realise why birthdays are so good for you?

Seems People who have the most, live the longest.

Take a big breath an then take it easy.  Cheers mike