Susan's Optimum Health Goals

While you probably have heard about intermittent fasting for its potential health benefits, it's essential to understand that it may not be the best approach for women over 40.

Here are 5 more reasons why this is not a sustainable approach to addressing unwanted weight gain (which you may have already realized by not seeing the sustainable results you want..).

Let's explore why it is less than ideal...

Compromised Bone Health: Skipping meal(s) leads to inadequate nutrient intake and hormonal imbalances associated with fasting can contribute to decreased bone density, increasing the risk of osteoporosis and fractures, which are already major concerns during menopause.

Negative Impact on Metabolism: Prolonged fasting can slow down metabolism as the body adapts to conserve energy. This can make weight management more challenging and lead to weight fluctuations over time.

Hunger Hormone Dysregulation: Intermittent fasting may dysregulate hunger hormones such as ghrelin and leptin, leading to increased appetite, cravings, and potential overeating during non-fasting periods.

Disrupted Sleep Patterns: Irregular eating patterns can disrupt circadian rhythms, affecting sleep quality and duration. Poor sleep further exacerbates hormonal imbalances and increases the risk of mood disturbances.

Potential for Eating Disorders: For some women, strict adherence to fasting protocols can lead to an unhealthy relationship with food, triggering disordered eating patterns and creating feelings of guilt or shame around eating. We want to avoid this and always feel satiated and supported.

It's essential to prioritize holistic approaches to nutrition and wellness that support your individual needs and honor your body's natural rhythms.

For help with a good nutritional approach feel free to contact me.

Article
D Kostova

NMN (Nicotinamide Mononucleotide): Benefits, side Effects, and Dosage.

At specific doses, NMN supplements may help improve insulin sensitivity and heart function and reduce tiredness with few side effects. But it’s a good idea to ask your doctor before trying it.

If you’re interested in aging and longevity innovations, you may have heard of NMN, which stands for nicotinamide mononucleotide.

It’s a molecule your body makes naturally, but some people also take it as a supplement. Scientists, such as Harvard University professor and longevity expert David Sinclair, are currently looking into its promising potential benefits for many different areas of health, including:

longevity
diabetes
liver conditions
brain health
heart health
exercise training
sleep
Research on the effects of NMN supplements is still emerging, and more investigation is needed.

We’ve partnered with Wonderfeel®, a bioscience and wellness-tech company based in San Francisco, California, to bring you a primer on NMN and the research available so far on its potential benefits, optimal dosage, side effects, and safety.

What is nicotinamide mononucleotide (NMN)?
Put simply, NMN is a naturally occurring molecule that helps power your body.

NMN is a type of molecule called a nucleotide. Nucleotides play many roles in your body, including as the building blocks of DNA.

Within your cells, NMN is converted into another molecule known as nicotinamide adenine dinucleotide (NAD). Your body needs NAD for a variety of functions involved in metabolism and energy production.

You might think of NMN as raw material and NAD as the refined version that your body can actually use.

The amount of NAD your body can make depends on the amount of NMN available in your body.

Benefits of NMN
All the cells in your body use NAD and therefore require NMN, its precursor, to function properly. NAD helps cells regulate a number of essential functions that help keep your cells running smoothly, including:

energy metabolism
DNA repair
gene expression
cellular stress responses
It’s essential that your cells have plenty of NMN to produce enough NAD to support these functions.

Your NMN levels naturally decline over time, and, as a result, your levels of NAD decline, too. This may contribute to some of the health effects you might experience during aging.

For example, researchTrusted Source has shown that people with different age-related conditions, including diabetes and liver diseases, may have lower levels of NMN and NAD.

Test-tube and animal studiesTrusted Source also suggest that NMN may play a role in other aspects of aging, including heart and brain health.

NMN vs. NR

If you’ve heard of NMN, you might have also heard of nicotinamide riboside (NR). NR is another molecule similar to NMN that people also take as a supplement for healthy aging.

EvidenceTrusted Source suggests that the body converts NR into NMN, which then is converted into NAD.

Potential benefits of NAD

Since taking NMN may help your body produce more NAD, it’s also important to consider the research behind the benefits of NAD. Studies investigating NAD shed light on its potential benefits:

It may increase longevity. In your cells, NAD activates a group of proteins called sirtuins, which help repair your DNA. The activity of sirtuins is linked to longevity. On the flip side, low-NAD levels are associated with age-related diseases.
It may have protective effects on the brain. NAD is thought to modulate the production of a protein that helps guard cells against impairment of mitochondrial function and oxidative stress. These cellular stressors are related to some neurological diseases, including Alzheimer’s disease.
It may help reduce heart disease risk. ResearchTrusted Source in mice has found that high NAD levels in the blood reversed age-related arterial damage, which may help guard against heart disease.
It may protect against cancer. Elevated NAD levels may help protect cells against oxidative stress and DNA damage, which are associated with cancer development.
It may help with jet lag. ResearchTrusted Source suggests NAD may help adjust your internal clock, potentially helping ease jet lag or other circadian rhythm disorders.
It may help aging muscles. StudiesTrusted Source in older mice have shown that high blood NAD levels helped improve muscle function, strength, and endurance in older mice.
It’s important to note that these benefits were found for NAD, not for NMN specifically. More research on the benefits of NMN and NAD is needed.

Recent research has found that taking NAD as a supplement doesn’t lead to the same potential benefits — but taking NMN can.

“The real breakthrough that occurred recently is our understanding of how to get NAD levels closer to those of our youth,” says Professor Andrew Salzman, MD, a Harvard Medical School alumni and a prominent drug inventor who’s leading NAD and NMN research at Wonderfeel®.

“We now know that it can’t be done by delivering NAD either orally or by IV — because NAD has no mechanism for entering the cell.

“However, it can be done by providing the starting material for NAD, which is NMN. Cells have evolved a receptor for NMN — it’s a special protein on the surface of the cell which attaches to NMN and shuttles it into the cell. Once inside, NMN is converted by cellular enzymes to create NAD.”

Benefits of taking an NMN supplement
Given the benefits of NMN on human health, some experts believe that taking an NMN supplement can help reverse the effects of aging. Some even claim that NMN is a proverbial “fountain of youthTrusted Source,” at least as shown in animal models.

Here we take a closer look at the human research on NMN supplementation, including potential benefits, safety risks, and available data on the most effective dosage.

Does NMN supplementation work?

Studies in animal models, especially mice, suggest that NMN supplements can provide various benefits, including reversing aging and improving cognitive health.

But does NMN supplementation actually work in humans?

That’s a hard question to answer at this point. Research on the effects of NMN supplementation in people is relatively new, and very few clinical trials (the gold standard for demonstrating a clinical benefit) have been published.

One studyTrusted Source looked at the effects of taking 250 milligrams (mg) of NMN per day for 10 weeks in postmenopausal women with prediabetes and overweight or obesity. Those who took NMN had increased insulin sensitivity and signaling.

Note that two of the authors involved in this study are listed as inventors on patents involving the use of NMN.

Another recent studyTrusted Source examined the effects of taking NMN in amateur runners during exercise training. In this study, 48 runners ages 27 to 50 took oral NMN supplements at 300, 600, or 1200 mg per day for 6 weeks or a placebo.

At the end of the 6 weeks, those who received NMN on top of their regular exercise training had increased aerobic capacity compared with those who received the placebo, and the higher doses produced greater increases. The researchers proposed this may have been related to higher levels of oxygen intake.

Another recent studyTrusted Source examined the effects of taking NMN on sleep quality in Japanese adults 65 years old or older. Participants in this study received either 250 mg of NMN or a placebo control for 12 weeks.

Although taking NMN supplements did not appear to improve sleep quality, the researchers did see improvements in overall drowsiness and muscle responsiveness in the people who received NMN in the afternoon compared with the placebo group or those who took it in the morning.

Can it help with aging?

NMN and NAD levels naturally decline with age, so many researchers have suggested that taking NMN supplements may help with age-related health concerns.

A study in 10 Japanese men found that taking NMN (100, 250, or 500 mg) increased levels of NMN byproducts in the blood, including NAD.

Insulin resistance can develop with ageTrusted Source and is one of the reasons diabetes is more common in older adults. Although studies haven’t specifically looked at the effects of taking NMN supplements, the research available suggests that it may help you maintain or regain insulin sensitivity with age.

More studies on these effects in humans are needed to investigate this potential benefit.

Taking NMN supplements has also been shown to reduce drowsiness and improve muscle responsiveness in older adults, which may improve both physical and mental health with age.

Wonderfeel® Youngr™ Patented NMN is a first-of-its-kind patented NMN formula containing potent antioxidants, including resveratrol and ergothioneine. It’s formulated to slow the physical and mental effects of aging.

How can I increase my NMN naturally?
NMN is found naturally in a variety of foods. Some NMN-rich dietary sources includeTrusted Source:

avocados — 0.36 to 1.60 mg per 100 grams
broccoli — 0.25 to 1.12 mg per 100 grams
cabbage — up to 0.9 mg per 100 grams
tomatoes — 0.26 to 0.30 mg per 100 grams
raw beef — 0.06 to 0.42 mg per 100 grams
Small amounts of NMN are also found in cow’s milk, cucumbers, and edamame.

Studies in mice have found that the gut absorbs NMN readily, but more studies are needed to investigate how eating NMN-rich foods may increase NAD levels in your cells.

Is NMN safe, and does it have side effects?
NMN is an ideal supplement to increase cellular levels of NAD because it’s well-tolerated, and both human and animal studies have observed it had minimal side effects.

Research in humans has shown that doses of up to 1,200 mg daily are safe to consume.

Dosage
Given the limited data available on taking NMN supplements, it’s difficult to determine the ideal dose. Studies have found health benefits with doses as low as 250 mg of NMN per day, up to a maximum of 1,200 mg daily.

Only three studies, including those described above, have looked at the effects of taking NMN supplements over multiple doses. Importantly, safety does not appear to differ across different doses of NMN used.

In the studyTrusted Source involving amateur runners, the aerobic benefits of NMN supplementation were greater with higher doses of NMN (1,200 mg) compared with lower doses (300 mg). But there was no difference observed in the benefits observed at a high dose compared with a medium dose (600 mg).

Written By
Morgan Meissner, PhD
Edited By
Stephanie Orford
Medically Reviewed By
Alisha D. Vassar-Sellers, BS Pharmacy, PharmD
Copy Edited By
Stassi Myer - CE

The Importance of Maintaining Muscle Mass As We Age.

We rarely talk about how crucial it is to build muscles in our midlife and elderly years. But we really should. By the time we reach into middle years and beyond, we’re already losing muscle mass if we’re not making a point to build it.

When we think about building muscle, it’s hard not to picture a 20-something adult spending hours in the gym, lifting heavy weights, drinking protein shakes and flexing in the mirror; we rarely think about how crucial it is to build muscles in our midlife and elderly years. But we really should.

Maintaining muscle mass actually becomes increasingly important with every decade after our 20’s.

Some estimates show a natural decline on average of 3-8% muscle loss each decade, with this rate accelerated to 12-15% sometime after the age of 55!

The reasons for this are multifactorial but the odds are just stacked against us: hormone levels drop, digestion slows, appetite and caloric intake both plummet, we’re more likely to get sick and we are often less active. This is commonly because pain is deterring or preventing us from regular exercise.

Either way, the outcome is not good. We need muscles for more than the beach or bragging rights. Lean muscle mass is simply correlated with better health outcomes and it may help you stave off chronic disease.

In the most obvious scenario, more muscle mass comes with increased strength, better balance and independence. These factors ultimately lower the risk of falls, fractures and injuries.

The reason that breaking a hip when you’re old is so ominous has very little to do with the hip bone itself. It’s the aftermath that is worrisome: bed-ridden for weeks, perhaps in a hospital with a risk of infections and the often-needed surgery to reduce pain and improve mobility. Surgeries also come with risks like blood clots and, again, infections.

All of that is clearly bad. But you may not know that greater muscle mass also comes with a lower risk of insulin resistance, obesity, diabetes, osteoporosis and heart disease.

These are big time problems and primary causes of death and disability, leading to reduced quality of life. And we’re not even talking about basic quality of life issues like not being able to open jars, unload a dishwasher or tie shoelaces when muscle loss is severe enough.

Certainly, it should be more of a priority to ensure that we slow down this natural loss of muscle tissue with age.

How do we fix this?

Gradual and safe exercise programs that incorporate resistance training are important, and being more active is a good start.

Arguably, the bigger issue is getting more protein. Studies where people perform resistance training without adequate protein intake show that they not only don’t build greater muscle mass, but muscle breakdown will occur. Exercise stresses the muscle tissue but amino acids are needed to repair the associated micro-damage and get stronger.

The good news is that although protein intake without exercise won’t build new muscle, it can help to prevent the natural decline that occurs with aging.

A number of studies have examined the impact of amino acid supplementation on muscle tissues in individuals on bed rest after a surgery or trauma. These people can’t exercise even at a low-intensity level.

As one would expect, it is well-documented that both muscle size and strength drastically reduce without any intervention. However, when enough protein or amino acids are supplemented, strength reduction can be minimized and changes in muscle size are negligible.

Some research suggests that there is a critical one-hour window after exercise where the muscles will greatly benefit from protein intake. But in the case of maintaining muscle mass, it’s really important to ensure adequate protein intake during the entire day or 24-hr time period.

A typical recommendation for protein intake in older adults is minimum 1-1.2 grams of protein per kilogram of body weight (i.e. a 60 kg adult should consume 60-72 kg of protein per day). This intake may be met through diet alone, although in some circumstances additional protein or amino acid supplementation can be helpful.

It’s also key to mention that maintaining muscle mass needs to be an ongoing focus: just as calcium intake over time is important for our bones, amino acids will always be in high demand as we age.

You can’t just build muscle and expect it to stay there without proper nourishment or exercise.

Given the stakes of developing chronic disease and lowering your quality of life, I’d say it’s a small investment to make for your future.

Dr. Colin O’Brien ND is a practicing doctor at Sprout Wellness Clinic in Kitchener-Waterloo, ON. He has a strong focus on clinical nutrition and nutritional supplementation within a family medicine context. He continues to fulfill his passion for research, writing and education in his role as the Medical Director for Cyto-Matrix.

WHAT IS LEAKY GUT?
So you've likely heard the term Leaky Gut used but what does it mean? Leaky Gut, also referred to as “Intestinal Permeability” is a condition in which the 'tight junctions' of the small intestine are affected. If you were to look at these junctions under a microscope, they would appear as small gaps in the intestinal wall. These gaps are important for how we absorb and assimilate food by allowing water and vital nutrients to pass through with ease to be absorbed by the body while small enough to block the ability of foreign substances to pass through. So, naturally, when these tight junctions become damaged, foreign substances such as undigested food particles, waste products, and bacteria will “leak” through the walls of the intestine and into the bloodstream.

This degradation in the junctions will also lead to a noticeable decrease in the intestinal enzymes needed for proper digestion. When in the bloodstream the immune system builds IgG antibodies to these “foreign” molecules that do not belong and in turn, cause an autoimmune response that will treat some of the tasty morsels of food you love as enemies and will mark them as such for potential perceived future “threats”. Consequently, being unable to digest common foods you would normally enjoy!
This immune response to these invaders can present in the body as any of these nine signs and symptoms:

Chronic diarrhea, constipation, gas, or bloating.
Food allergies or food intolerances.
Poor immune system.
Headaches, brain fog, memory loss.
Excessive fatigue.
Skin rashes and problems such as acne, eczema, or rosacea.
Cravings for sugar or carbs.
Joint Pain or Body Aches.
Mood imbalances such as depression and anxiety.
What Can Cause Leaky Gut?

So, now that we are up to speed on the “what” of Leaky Gut, you may be wondering, “How did I get here?”
Here is a quick breakdown of some of the most common causes of Leaky Gut that can help navigate the “WHY” behind gut permeability:
Stress:
Chronic stress is a contributing factor to multiple gastrointestinal disorders, including leaky gut.
Repeated ingestion of inflammatory foods:
Most common being gluten, dairy, alcohol, and sugar
Gut Infections:
Small Intestinal Bacteria Overgrowth (SIBO), Candida overgrowth, and parasites due to contaminated foods, water, or soil.
Non-steroidal anti-inflammatory drugs (NSAIDs):
The long-term use of NSAIDs like ibuprofen can increase intestinal permeability and contribute to leaky gut.

Supporting a Healthy Gut
When we approach balancing the digestive system to get it back on track, sticking to the 4 Stages or 4Rs of gut-healing in the correct order listed will ensure long-lasting and effective results. Throughout each stage, herbs like ginger, turmeric, and peppermint will go a long way in soothing any bloating or discomfort you may continue to experience.

Working on each stage until symptoms are reduced and system balances are restored is the best way to ensure optimal gut health. The time it takes to heal the gut is often dependent on the individual and is often a work in progress. Always make sure you are working with an expert before undertaking a strict protocol like this one.

We’re experiencing a steady increase of complaints around poor sleep quality and its effects on our kids, our teens, and ourselves.

But good sleep is a skill, and it’s as teachable as washing our hands and cleaning our teeth.

Still, complaints of insomnia and hypersomnia (excessive sleepiness) in adolescents and young adults continue to increase.

The silver lining is that in most cases, good sleep is teachable. This is true whether you are training your child, training yourself, or both.

Unless you have a primary insomnia disorder or other chronic medical illness that impacts sleep quality, a lot of good sleep hygiene is in your control.

I like to use the acronym “RED” to remember good sleep practices.

It’s time for RED

R: Routine, routine, routine

If you can anchor your, or your child’s, wake-up and sleep times (and always stay within 90 minutes of those times, even on weekends and holidays), you are more than fifty percent of the way to improved sleep without medical intervention.

Routine also means that it is very important to stick to a consistent “wind-down time”—usually around 30 minutes.

The order in which you do things during this time is also important. For example, first brush your teeth, then shower, put on PJs, set your alarm, and turn on a diffuser. The nightly routine should be similar for your kids.

Doing this routine in sequence can actually train your brain that the next step is to sleep. It works the same for children and adolescents.

In addition, a child’s daily routine—even if they are not physically going to school—should stay the same.

That means eating breakfast, getting dressed and ready, and having a healthy snack available during breaks.

E: Environment

Keeping your bedroom at a comfortable temperature is harder these recent days with the indoor heat, poor air quality, and for some, a resurgence of moths!

However, hacks like keeping a bowl of essential oil-infused water by your bedside can help boost humidity and refresh the air in your bedroom.

With work and school being online for some, remember not to keep stressful work-related assignments and homework in your room.

Instead, create a work station for yourself outside the bedroom so that the bedroom becomes a room of calm, not clutter.

If you have a desk in your room, reserve it for relaxing activities like drawing, painting, and reading. Keep it inviting for the creative side of you that you want to continue to foster.

D: Distraction devices (aka digital devices)

Parents ask me every day: “What is normal tech use, and how do I get my teenager to stop bringing their phone to their bed?”

First of all, we have to admit to ourselves that these devices are an essential and major part of our lives.

Screen time is here to stay, but so is its negative impact on natural signals to fall asleep. Science tells us any screen time (even without blue light) can affect sleep quality.

The American Academy of Child Psychiatry recommends no screen time one to two hours before bedtime and that bedrooms be electronics free at bedtime.
That means no phones, tablets, computers, or watches linked to phones.

Putting devices “to sleep” in a common area parents can monitor (like the master bathroom) can help.

Parents are surprised when I mention that their own electronics also have to follow this rule for good role modelling.

This takes the power out of the child-parent relationship and instead creates a healthy value system in the home.

It becomes less about parents being right, and more about this being the right thing for all of us to do for better sleep.

Sleep is an often missed pillar of health, but it is as teachable as dental hygiene and handwashing. Yet we are always putting it at the lower end of our daily health priorities.

For youth in particular, sleep hygiene teaches the importance of routine, persistence, and a calm rhythm at the end of a stressful day.

Use RED to elevate your sleep hygiene habits tonight!

Dr. Smita Naidoo, MD, FRCPC, MPH, is a Doctor of Child and Adolescent Psychiatry at Foundry Ridge Meadows. She has a private practice at Three Story Clinic, and is a clinical faculty member at UBC. Dr. Naidoo is co-founder of Paperclouds, Canada’s first educational child and youth platform dedicated to using sleep literacy as an entry point to better emotional, physical, and mental well-being. paperclouds.

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HOME | Paperclouds ZzzPower Families just like yours are experiencing the benefits that healthy sleep provides the children in their lives. Scientific and medical research shows the valuable impact of improved sleep on emotional, physical and mental fitness.

Back to School Immune Support Program


It doesn’t seem possible, but the new school year is beginning. Whether you have kids in pre-school or high school, classrooms can be breeding grounds for immune system challenges because students are in such close proximity to each other. They will also be sharing school supplies, touching door handles, and railings that hundreds of other children may have also touched.
School absenteeism is alarming. Approximately 164 million school days are lost each year to sick days among children in kindergarten to grade 12, which averages out annually to 4.5 sick days for each child. A missed school day is a lost opportunity to learn.
As parents, how can we support our children’s immunity in preparation for the long school year ahead? If we subscribe to the philosophy of ‘it’s easier to prevent illness than treat it’, then we need to be proactive in making sure our kids enjoy a healthy and productive school year.
EAT RIGHT
Due to our busy lifestyles, children don’t always get the nutrition they need for their growing bodies and minds. However, it should come as no surprise that students with healthier diets do better in school. In a study by the Center for Disease Control (CDC), eat fruit and vegetables, and avoid sugary sodas were also shown to get mostly A’s.
Getting a child started in the morning is no easy task, especially when we need to get ourselves ready for work at the same time. It’s easy to pour out a bowl of cereal and call it a meal, but are we doing our children, and ourselves, any favors? Starting the day with a nutritious breakfast has a positive effect on a child’s memory and attention. Colorful fruits and vegetables are strong immune supporters, as are yogurt, poultry, and almonds.
Whenever possible, try serving organically grown foods. Organic foods are often fresher, have more beneficial nutrients, and organically raised animals are not given antibiotics and growth hormones.
Inside my Back to School Immune Support Program, you will receive recipe collections that are healthy that even the picky eater will enjoy and includes:
12 Bento Box Lunch Ideas
15 After School Snack Ideas
25 Superfast Recipes for kids
You can Purchase the Back to school Immune Support Program on my website www.susanoptimumhealthgoals.com

Always check with your Doctor before starting any new program or taking supplements!

Holistic Nutritionist and Health Coach | Susan's Optimum Health Goals Registered Holistic Nutrition Counsellor that specializes in anxiety issues. I have seen the success of how food and personal diet can change the way you feel and function in life.

What is a Healthy Diet for Children?
Feeding your children a healthy diet can feel like an uphill battle. Children clamour for sweets and treats and point-blank refuse to even try a bite of broccoli. But you know what? Kids are kids and that's perfectly normal. We adults need to do make sure that we are presenting our children with healthy food options and eventually, they will learn to love and eat healthy food. But wait a minute! What exactly is a healthy diet for kids?

Roughly half of what they eat should be fruit and vegetables

In order to get your children to eat clean healthy food, you need to know what a healthy diet is and give your children a chance to eat it. I know! It sounds obvious, but let’s go back and have a look at the basics.



What Should Children Eat?

It’s easier to think of what children should eat in terms of proportions rather than actual amounts.

Vegetables, just over a quarter.
Fruit, just under a quarter.
Cereals (pasta, bread, rice) just over a quarter.
Protein (meat, fish, some vegetables such as garbanzos or chickpeas)
Dairy should make up a little extra portion. It’s an addition rather than part of what you actually need. Here’s what you need to know about how much milk your kids should be drinking.


Drink Water
When you are thirsty, water is the best drink to keep you hydrated. Water is THE most healthy drink you can give your kids. Even fruit juice which is generally considered healthy, is really full of sugar. It's fine to have other drinks from time to time but these should be considered treats rather than your thirst quencher.

If your kids aren't keen on water, you can just stop offering all the other sweet drinks that they have. They will complain for a bit, but when they're thirsty they will drink water.



Treats and Sweets.
Things like extra sugar and fat come under the umbrella of “empty calories”. They sound like you should eat lots but what it actually means is that they are only giving you calories and no other nutrients. It’s fine to eat them in moderation, but they should NOT form part of your core diet. They should be treats rather than snacks.

Guess where you find these empty calories? There are lots of them in added sugar. Sugars that occur naturally in fruit and vegetables are considered part of that food. They are wrapped up in good nutrients and fibre.

The problem is that sugar is added in vast and unnecessary quantities to many packaged foods. Packet foods are our sugar nemesis. They are where our kids get all that extra sugar. One bite of your average shop-bought cake is laden with sugar and very little in the way of good nutrients. Whereas a bite of fresh fruit contains less sugar and many more healthy nutrients.

It's fine to let kids have treats. But as treats. That means occasionally not just as a snack.

Packet foods aren’t just bad because they have added sugar. There are lots of reasons to reduce the amount of packet food you offer your kids.

And don’t worry, there are lots of healthy and easy snacks to take their place.



Most Kids Don’t Eat Enough Veggies
If your child doesn’t eat so many vegetables, don’t worry, they are not alone. In fact, most adults don’t eat enough fruit and vegetables and they don’t even realize it.

The point is, you want to train them to like the healthy stuff, to eat it as part of their everyday diet. You want them to get into the habit of eating fruit and vegetables.



How Do I Get My Kids to Eat Veggies?
If you keep presenting your children with a healthy diet, without pressuring them to eat, they will learn to eat fruit and vegetables. They may still like cake and sweets, but they will also eat fruit and vegetables.

It may take time, but that’s OK. You just need to stick at it, be patient and not pressure them to eat.

In time, you will have children who will be in the habit of eating a healthy diet. They won’t even think of it as healthy eating. They’re just eating things that they like that happen to be healthy. Isn't that neat?



My Kids Prefer Fruit to Veggies
Many children do prefer fruit to vegetables because it is naturally sweeter. We can't change the fact that our kids are kids.

I think it's better for kids to eat lots of fruit and less vegetables than to eat packet food instead. Over time, they will probably learn to like vegetables as well. Think of teaching your kids to love healthy food as a lifelong skill. It takes time but it's worth the effort. One day they will even like broccoli.



Fun Ways to Help Your Child Drink Water
Straws are awesome. You can get super amazing ones now. Ones that go round and round, or do squiggly shapes, or really really long ones that my kids love. Try to use ones that you can re use rather than throw away. (We all want to save the planet!)
Ice. Kids love ice, either in drinks or by itself, or to play with. Get some fun ice cube trays and you’ll be filling your freezer five times a day.
Fruit. Some fruits are very high in water content and are great source of liquid. Our favourite is watermelon. I put it in the fridge so it’s refreshing and cool. A great, hydrating snack.
Freeze everything. Make home made popsicles. I mostly use fruit, so mashed banana, cooked apple or peach, anything you fancy really. My recent favourite was a bit of chopped up mango that was looking a little sorry for itself and milk. If you don’t have a popsicle maker you can use the ice cube trays. If you run out of fruit, diluted cordial freezes well too. My toddler twins walk up to the freezer and ask for them whenever they like and as they’re just fruit, they make a great snack.
Make water readily available. Children will drink when they’re thirsty if there is a drink available. I leave the toddler’s sippy cups on the floor so that they can help themselves. The older boys have cups on tables that they can reach. They have cups with lids on to take to bed.