Vitamins for children

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Although many parents try and ensure that their child eats a balanced diet, very often they simply do not get enough of the vitamins they need in a day. This is especially true if your child struggles with fruit and vegetables which is often a good source of vitamins.

It is often advisable to supplement children’s meals with a vitamin to ensure they are getting 100% of their recommended daily allowance of vitamin A, C and D, which are often the most important at this stage. Vitamin D is absorbed through sunlight so during the winter months many people have very low levels of this.

You need to check carefully as to what vitamins your child can have for their age. Breast feeding mothers are no being given vitamins that they can give to their baby in case their milk is not sufficient in all the nutrients the baby needs. Once your child is old enough to have a vitamin tablet you should get one that is chewable. These are not only easier for them to swallow but often taste nicer too. Be sure to read the information on the leaflet or that is printed on the bottle to compare one sort of vitamin to another to help you decide which ones to choose.

What to eat to give you more energy

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As most of us lead incredibly busy lives, it is often the case that come about 3-4pm we find ourselves struggling for energy. This can be due to lack of sleep, diet or simply just from being so busy. Although it may seem tempting to make yourself a super strong coffee or reach for the biscuits, they may not be the best thing to give you the lasting boost you need. Below are a number of foods that are proven to increase energy levels:

Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6 all of which help to give you that energy boost you may need.

Brown rice is a very nutritious food. It is less processed that white rice which means it retains more nutritional value in the form of fiber, vitamins and minerals. One cup of this a day can help balance blood sugars throughout the day to maintain your energy levels.

Eggs can help to maintain a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested.

If you are finding that you are struggling with energy levels, then take a quick look at your diet and see if making some changes helps.

How diet affects sleep

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Sleep is an important part of our daily lives yet many of us skimp on sleep and get nowhere near the 8 hours of recommended sleep per night. Lack of sleep or disruptive sleep can cause a number of issues with you heath such as headaches, depression, fertility issues and concentration issues.

Research over many years has shown that diet is closely linked to sleep and that the foods we eat can have a big impact on how much quality sleep we get.

Caffeine is known to keep you awake so many people avoid caffeine during the few hours before they intend on going to bed.  Food can have an influence on how well you sleep at night, so pay attention to your diet and how you’re eating to improve your sleep quality.

Making sure you get the right amount of diary, meats, carbs and veg/fruit in to your diet each day will help you achieve a good quality sleep pattern. Sleep is also about routine. You should try and go to bed and get up at the same time every day so your body knows what to expect.

Making sure your room is quiet and dark will also help you sleep better. If you struggle to sleep you are better to get back up for a bit and then try again when you are feeling tired.

Can food affect your mood?

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Food is something that we all need to keep going. Some people really enjoy eating and others just see it as a necessity. You may find that when you feel in certain moods you crave certain foods. Some people like to comfort eat when they are feeling low or you may crave salt if you are dehydrated. But did you know that the foods we eat can massively affect our moods. Foods which are high in sugar such as a donut for example can give us a boost of energy and make us feel happy but this is often quickly followed by a sugar crash and mood crash. Eating regular meals and snacks at the same times every day helps keep your blood sugar levels steady and this can also help keep our mood steady. Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating. Foods such as eggs, chicken and seafood are a good source of protein.

You may need to experiment with different foods to find out which ones work best for you when trying to improve your mood. Along with food, exercise is a great way to give yourself a mental boost.

Creating a buffet for people with food allergies

Nigel Slate Diets

If you are creating a buffet for a number of guests then you will need to find out if there is anyone with any food allergies.  More and more people seem to be suffering with food allergies these days and therefore it is vital that you cater for these people.

It may be that you have some people that are gluten free in which case sandwiches made gluten free bread will be needed.

Not only may you have people with food allergies but also people that are vegetarian or Vegan.  You will need to think carefully about all the food that you are preparing and ensure that you label any food that is suitable for vegetarians, vegans and people who have an intolerance to gluten.

You may struggle to get some gluten-free or vegan food from you usual supermarket, although most of them do now have a section for this. Supermarkets such as Sainsbury’s often have a wide selection of gluten free food.

Try to make some foods that are suitable for all such as vegan salads and dips. If you are in doubt contact the manufacturer to find out if the food is vegan / gluten free before serving it to your guests.  

Following a gluten free diet

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Gluten is a word we are hearing a lot about of late. Gluten is a mixture of two proteins present in cereal grains, especially wheat, which is responsible for the elastic texture of dough. A lot of people are said to have a gluten intolerance which can be seen through a number of different symptoms. Some people say that after eating gluten they become very bloated and experience stomach pains. They may also experience headaches, depression and exhaustion which have all been linked to gluten intolerance.

Luckily it is fairly easy to find out if you are gluten intolerant by having a simple blood test. You may be able to get this done at your doctors or you can pay to have it done privately. There are many online companies that offer gluten testing for as little as £30.

There are a number of foods on the market that are gluten-free, so adapting your diet is quite easy although these products do often cost a little more. Many restaurants and even takeaways are also now offering gluten-free menus to cater for people with this condition, so you no longer have to always cook at home.

If you suspect you may have a gluten intolerance, then you could try cutting gluten out of your diet for a month or so and see if you feel any improvements. You may not be intolerant to it, but sometimes it can still make you feel lethargic or affect your stomach so cutting it out, may not be a bad thing regardless.

Foods to boost your energy

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With many of us leading very busy lives it is important to ensure we are eating the right foods to stay healthy and give us the energy we need. Eating too little will result in feelings of tiredness and lacking in energy, which is also seen in people who eat plenty, but of the wrong types of foods.
You can add a good quality multi vitamin to your diet to ensure that you are getting all the nutrients you need but it is best to try and get as much as possible from your diet.
Some foods are well known to boost energy levels. Bananas may be one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6 which are all well known for contributing to high energy levels.
Why not try switching your white rice for brown rice. It is less processed and retains more nutritional value in the form of fibre, vitamins and minerals which in turn gives you energy.
Coffee – with its large amount of caffeine can give you a quick energy boost and is said to be a great pick me up. The effects of coffee will often not long though and it is not good to consume to much caffeine in one day.

Supplements to help your mental wellbeing

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With mental health a hot topic at the moment, many people are trying to have a look at their life and see what they can do to improve it. Modern life can be stressful and people often say that they feel overwhelmed, under pressure and anxious in the day to day settings. These emotions can not only have an effect on our mental health but also our physical health. Often people with these sorts of emotions feel tired, lack of energy, irritable and have little confidence. It is important to keep your mental health in check and often supplements can help you along the way. There are a number of supplements that you can take to boost your body from the inside out. Some are designed to relax you others are designed to give you the all-important vitamins and minerals that you may be lacking.

Not many of us get all the vitamins we need from our foods, as we often struggle to eat healthy all the time which is why taking a good quality multi vitamin daily may be enough to boost your body and your immune system. If you are struggling with depression or feelings of anxiety then you may opt for a herbal route of medication before you resort to anti-depressants prescribe by a doctor. It is important to read the information carefully when taking any herbal remedies and seeking the advice of an expert if you are not sure about something.

Will eating breakfast help you to lose weight?

Nigel Slate Diets

People who want to lose weight will often be trying to find new ways that will aid them in the weight loss program. Historically people who want to lose weight were told that by eating a healthy breakfast, they should lose weight quicker than those who skip breakfast altogether. The idea behind this is that having breakfast gives your metabolism a kick start and means that you will burn calories quicker throughout the day.
New research that has just been released is now questioning this theory and may change the way people diet in the future. The research showed that there was no significant change in metabolism rates with those that eat breakfast compared to those who don’t. It also showed that on average, someone that eats breakfast will consume on average more than 200 additional calories per day as having breakfast doesn’t seem to alter the amount of food a person eats during the rest of the day.
This research has only been conducted on a small sample of people and larger, more complex trials are needed to really see if this statement is true. If it is we may need to rethink how and when we eat our meals to help aid weight loss.

How to be a healthy vegetarian

Nigel Slate Diets

Many people chose to be a vegetarian for a number of reasons. It may be because they think that it is cruel to kill and eat animals for our consumption, it may be because they feel that there are not enough animals on the planet to sustain the rate we are slaughtering them or that they simply do not like the taste or the thought of eating meat. When taking the decision to become a vegetarian, it is important that you consider how you are going to remain healthy and what foods you can eat to replace the benefits of eating meat. By eating a variety of foods including fruits, vegetables, legumes, nuts and seeds, soy products, and whole grains, vegetarians can get adequate nutrients from non–meat sources. Vegans or vegetarians need to ensure that they are getting enough protein (which is often found in meats), iron and calcium. Nuts are a great source of protein and can be included in everyday meals or as a snack to ensure you are getting the right amount from each food group. Investing in a vegetarian cookery book or looking online will allow you to find some great tasty recipes that are meat free.