Back to school

Congratulations to all the parents who have successfully made it through the school holidays. As is the case every year, the magazines have been filled with lunchbox ideas, some of which are do-able and some which are less so….So here is my own lunchbox formula which seems to work pretty well even with the most difficult of children:

1. Wrap style sandwich made using Oat/Wholewheat Mountain bread with lean meat for fullness +
2. 1 snack food. Best options are: Munchables Milk Protein Bars, Tuna to Go, OT's Cereal and Milk (because they are small), 2 Paradise Light Cookies, Carman's Breakfast Bars, Go Natural 100% fruit bars, Sanitarium Breakfast Curios +
3. 1 dairy food. Best options are Big M popper, 100g yoghurt frozen, Baby Bell cheese, Stringa, Tasty Pop, Frozen Smackers, Munchables Light Cheese and Crackers, Aktavite milk +
4. 1 fruit +
5. Water - remember cordial and fruit juices are not appropriate lunchbox fillers for children. Water should always be the drink of choice.

And have you noticed how fantastic the berries have been over the last few weeks? Raspberries, blueberries and even blackberries have been readily available in the supermarkets at almost affordable prices. Berries are packed with antioxidants and contain almost no calories so enjoy as many as you can afford.

Latina Wholegrain Pasta - http://www.latinapasta.com.au/

For all pasta lover's this new wholegrain variety from Latina contains less total carbohydrate than the white variety without compromising flavour. Another little tip is to use the packets for 2 or 4 or 3 or 6 serves to keep your carb intake under control.

Caffeine and pregnancy

Many of you may have seen recent media that reported an association between high caffeine intakes and an increased risk of miscarriage. The amounts of caffeine reported in this study were >200mg caffeine each day which can be as little as two large style coffees. Keep tabs on your own caffeine intake; planning pregnancy or not with this caffeine counter. Remember, poor sleep and irritability is also associated with high intakes of caffeine.

Please note that the range is wide depending on coffee strength and size per outlet. Also note that large commercial coffee blends may contain up to 3 shots per cup.

Get those kids moving - http://www.goshinryu.com/clubs/nsw/sydney.htm
Karate
Each week I am constantly amazed at how little physical activity the kids of today do. If you are a parent, 1-2 activity sessions each week is not enough. Kids ideally need to be doing some sort of activity every single day after school. For children not athletically inclined, check out these karate websites - karate is a great way for more self conscious, uncoordinated kids to get their activity.

Broccoli and brown rice (think Miranda from S=x in the City!)

Brown rice is a nutritious tasty option but it can be difficult to find brown rice recipes. Here is a great one for filling lunch or dinner.
500g chicken breast
1 clove garlic, chopped finely
1 ½ cups salt reduced chicken stock
1 small broccoli, broken into florets
1 small red capsicum, finely sliced
1 cup quick cook brown rice
½ cup shaved Parmesan

1) Heat chicken, garlic, stock, broccoli and capsicum till boiling in a hot fry pan.
2) Then stir in brown rice and reduce heat to simmer.
3) Once cooked through, serve into bowls and sprinkle with Parmesan.

Time to be Idle? - http://idler.co.uk/

For all of you chronic overachievers who barely find time to sleep let alone relax, here is a book for you. "How to be Idle" by renown idler Tom Hodgkinson is a great read for the many of you who need to learn and find more downtime in your lives. The book describes the numerous benefits that come from being idle and is perfect for a society obsessed with doing rather than being.

"Will power is but the unflinching purpose to carry out a task you set for yourself to fulfillment" (Clason)

Susie Burrell
Susie@susieburrell.com.au
www.susieburrell.com.au