School Lunch Box Ideas

Its back to school for the kids and your stuck for healthy lunch box ideas! No need to stress as Naed Nutrition have put together a few tips to help you spruce up your kids lunch boxes, and provide them with the nutrition they need to keep up their concentration and energy levels for day. 

• Think healthy snacks for morning and afternoon tea. Provide your kids with a snack they can eat quickly, as they will often leave food if it takes too long to eat and takes up their play time. Quick and healthy snacks include; cut up vegetable sticks filled with dip (celery, carrot, cucumber, capsicum, snow peas),  baby quiches, wholemeal picklets, wholemeal fruit muffin, rice cakes and avocado, cold chicken breast pieces, cold chicken drumsticks, cheese cubes, boiled egg,  natural yoghurt, cheese and fruit skewers and cut up fruit pieces.

• Ensure your kids lunch is comprised of protein, healthy fats and complex carbohydrates. Children require additional needs compared to adults for growth and development therefore they require a nutrient packed lunch that will keep them energised for the afternoon. Some sandwich options include  lean turkey breast and salad, tuna and salad, roasted vegetables and salad. When making sandwiches always use a multigrain or wholemeal bread, try using hummus or avocado as a replacement for butter or margerine, and fill with salad to ensure your children are getting enough greens. Other lunch ideas include frittatas, cold wholemeal pesto, wholemeal pitta pockets, wholemeal roasted vegetable pizzas and multigrain wraps.

• Get your children involved in making their lunches. Aim to get the kids involved in packing or creating their lunch; they are more likely to eat something they have made themselves. Plan to make some mini quiches, fritters or boil some eggs together on the weekend. 

• Get creative! Children are attracted to colourful shapes and characters. Cut their sandwiches into fun shapes, include colourful fruits like berries and cherry tomatoes. Place foods onto skewers to create a fun lunch experience.
  

• Variety is key to keep your children interested. Having the same lunch everyday is boring for adults let alone children, therefore swap us fruits and vegetables, wraps and sandwiches, shapes and colours to keep children interested. Variation is also  important for nutrition to provide a variety of vitamins and minerals, and ensure your children have access to all the nutrients they require for growth and development.

• Always pack a colourful water bottle!  Avoid juice boxes, fruit juices, cordials or flavoured drinks as many can cause a sugar rush and hyperactivity in children. High sugar juices and meals can also cause tooth decay in children, therefore by avoiding sugary drinks and encouraging children to drink water with their meals, children can avoid an increased susceptibility to tooth cavities. Flavour water with fruits such as berries or apple pieces, lemon or lime wedges and encourage children to drink water throughout the day to aid digestion, hydration and energy production.

Zesty Salmon & Roasted Beets Recipe

Summer is upon us and this means its salad season! Zesty salmon fillets atop a fresh spinach salad with wholesome roasted beets sounds like summer to us at Naed Nutrition, and we want to share this delicious recipe to get you excited about fish and fresh produce!

Many of us rarely eat our recommended 2-3 servings of fish a week, and many of us find it difficult to create recipes that incorporate fish. At Naed Nutrition we regularly receive comments from clients that they don't like fish or have tried it and couldn't stand the 'fishy' taste. Don't give up!  a fresh fillet of fish should in no way smell or taste fishy, the key is to buy fresh produce from your local market, grocer or fish monger.

Fresh fish, especially salmon, mackerel, sardines and even tuna can provide you with omega 3 fatty acids, specifically EPA & DHA.  Eicosapentaenoic acid (EPA) lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. While Docosahexaenoic acid (DHA), is essential for the central nervous system, brain development and normal brain function. Regular intake of omega 3 fatty acids will help to reduce joint pain, arthritis, inflammation and assist to maintain cardiovascular and brain health. Regular consumption of fish can assist to improve your health in a number of ways, therefore give this recipe a try!

Ingredients

4 small fresh beetroots, around 200g

1tbs extra virgin olive oil

1 tsp coriander seeds, lightly crushed

2 skinless salmon fillets

2 small oranges, zest of 1 and juice of ½ 

3tbs pumpkin seeds

1 garlic clove

1 red onion, finely chopped

4 handfuls of baby spinach

1 avocado, thickly sliced

Directions 

Preheat oven to 180 C, 160C fan. Trim the stems of the beetroot and reserve any tender leaves that are suitable for eating in the salad. Cut the beetroots into quarters then toss with ½ tbsp oil, the coriander seeds, and some seasoning then pile into the centre of a large sheet of foil and wrap up like a parcel. Bake for 45 minutes or until the beetroots are tender then top with the salmon, scatter over half the orange zest and return to the oven for 15 mins. If you want to toast the pumpkin seeds, put them in the oven for 10 minutes.

Meanwhile, cut the peel and pith from 2 oranges then cut out the segments with a sharp knife working over a bowl to catch the juices. Finely grate the garlic and leave for 10 minutes to allow the enzymes to activate. Stir the garlic into the orange juice and remaining oil with seasoning to make a dressing.

Remove the parcel from the oven and carefully lift off the fish. Tip the beetroot into a bowl with the red onion, remaining orange zest, pumpkin seeds and spinach leaves and toss well. Gently toss through the orange segments and avocado with any remaining beet leaves, then pile onto plates and top with the warm salmon. Drizzle over the dressing and serve.

10 Foods You Thought Were Good For You

There is are certain foods in our everyday Australian diet that are perceived to be healthy or normal to eat because they are part of our culture, are well marketed, or just because mum said they were good. Here are 10 common food items I have seen on a regular basis in a client’s diet because they perceived they were healthy

1. Weet-bix: This is just fibre! There are NO other nutritional benefit to having Weet-Bix for breakfast. Make the swap to a quality muesli or eggs for breakfast to ensure you are getting more than fibre for breakfast 
2. Baked Beans: yes these have protein & carbohydrates BUT they are also only just over 50% beans, and round 40% tomato sauce! If you are looking for a bean – stick to the ones that aren’t in sauce 
3. Muesli Bars: for the everyday person – these are not a good choice for a snack they are ALL carbohydrate. You need protein at every meal and snack. For endurance athletes – this is a different case, you need to ensure they are of high quality not yoghurt topped and choc chip 
4. Lean Cuisine: these are NOT a better option for dinner. They are high in carbs, low in protein & VERY high in salt. You are better off purchasing frozen veggies & fish to steam in the microwave 
5. Herbamare: This is just flavoured salt, you can tell because the first ingredient on the nutrition panel is salt. Purchase dried herbs (oregano) or grow your own (they cost $2 to buy), and used iodised sea salt, or Himalayan salt if you want to add salt. 
6. Coke Zero: This is WORSE than regular coke. It contains phosphoric acid (increases calcium excretion = weak bones), the sweetener aspartame & potassium benzoate (cancer causing) in excess consumption 
7. Vegemite: This is just salt and yeast. Veterinarian’s actually give this to dogs as an appetite stimulant. Use a good quality nut spread instead. 
8. Frozen yoghurt: It may have less saturated fat than ice cream but with a lot more sugar they are almost equal calorie wise. You may as well have the ice cream! 
9. Caesar Salad: Your basic Caesar is just lettuce, bacon, cheese, croutons & dressing. This only veg in this salad is lettuce and there is far too much fat & carbohydrates than it’s worth. Go for the garden salad option & hold the dressing 
10. Boost Juice: Most of these are just fruit & ice cream. Far too high in sugar, not enough protein. MYO smoothie instead

For more ways to improve your food intake simply contact Sinead at naednutrition@gmail.com

Clean ChocBanana MuffinCakes Recipe

High Protein, Nutrient dense & Delicious ChocBanana MuffinCakes

An easy to prepare fuss free snack that is high in protein, high in essential fatty acids, multi-nutrient dense.

Let’s face it you can never have too much chocolate in your life – so here is a great alternative when those chocolate cravings hit.

Makes: 12 MuffinCakes

Preparation time: 10 minutes

Cooking Time: 25minutes

Ingredients

• 1 x banana
• 3 tbls A2 light milk
• 2.5 cups of IsaLean Chocolate Shake powder (plain protein powder + cacao is an acceptable alternative)
• 4 tbls of almond meal
• 2 tsps of white chia seeds
• 2 tsps of organic agave syrup
• 2 tsps of coconut oil
• 2.5 tsp of baking powder

Steps

• Preheat your oven to 180°C and line your muffin pan with parchment paper cups
• In a food processor  add the banana and milk. Mix until combined (roughly 10-15 seconds)

• Add the rest of the ingredient and mix until combined (roughly 20-30seconds)
  
• Pour mixture into prepared muffin pan (You know it’s going to be good when you lick the spoon & the batter tastes great!! :) )
  
• Bake for 25 minutes until a toothpick inserted comes out clean. 
  
• Allow to cool for 5 -10 minutes before removing from the pan
• Enjoy as a nutrient dense snack or a guilt free treat!

For more information on improving your Nutrition intake, weight loss or Isagenix products simply email naednutrition@gmail.com

Clean Up Your Recipes

Do you struggle finding clean, healthy recipes to cook? Don’t know whether it’s actually good or not? Never fear! Here are some simple tips of how to clean up some everyday recipes.

Breakfast Recipe Example: Blueberry Pankcakes

Ingredients – Serves 4	What to Swap to
150g (1 cup) self-raising flour 1 egg, lightly whisked 500ml (2 cups) buttermilk  Melted butter, to grease 125g punnet fresh blueberries  Pure maple syrup, to serve	½  cup Buckwheat flour ½ cup almond meal or protein powder Don’t swap 500mL A2 light or Almond milk Coconut butter Don’t Swap Low fat pot set yoghurt

Lunch Recipe Example: Classic turkey club sandwich

Ingredients – Serves 2	What to Swap to
6 rashers short-cut bacon 6 slices multigrain bread 1/4 cup whole-egg mayonnaise 4 small iceberg lettuce leaves 125g shaved turkey breast 1 tomato, sliced	3 x boiled eggs 2 Wraps 1/3 Avocado Don’t swap but add spinach Don’t swap Don’t swap but add cucumber, carrot, beetroot and capsicum

Dinner Recipe Example: Tuna Pasta

Ingredients – Serves 4	What to Swap to
300g dried fusilli pasta 2 tsp extra virgin olive oil 4 spring onions (shallots), thinly sliced 40g pitted  kalamata olives, 400g punnet tomato 1 tbs red wine vinegar 2 x 95g Tuna in Spring water 1/4 cup fresh basil leaves, torn 40g baby rocket leaves	300g Slim Spaghetti/Kelp Noodles Don’t swap Don’t Swap 40g Salt reduce kalamatas Don’t Swap 1 tbs apple cider vinegar 2 x 95g Tuna in Olive Oil Don’t Swap Don’t swap, add spinach, tomato, mushroom , pine nuts and reduced fat feta

Snack Recipe Example

Ingredients – Serves 12	What to Swap to
2 cups self-raising flour 1 teaspoon ground cinnamon 1/2 cup caster sugar 1/3 cup all-bran cereal 125g light margarine 1 cup buttermilk 2 eggs, lightly beaten 3/4 cup frozen raspberries, thawed	1 cup of wholemeal self-raising flour 1 cup of buckwheat flour Don’t swap 1 tsp Stevia 1/3 cup Psyllium 100g coconut butter 1 cup A2 light/ almond milk Don’t swap Don’t swap

Don’t want to spend the time interpretting and change recipes? Find clean eating to fuel your body with Imperium Nutrition’s ‘Food For Fuel’ Recipe e-book. Get you copy here: Imperium Online Store