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It’s tropical season and coming into the summer months is the best time to look at new fruits to introduce into your diet. These are the most popular fruits of this season and their well-documented benefits for children.

PINEAPPLE

It’s November and pineapples are finally in season! To tell if they are ripe, sniff the stem and if it smells sweet, it is the one! Pineapples are rich in Vitamin C, B-6 and magnesium. Since they have a high content of Vitamin C, they are an essential tropical fruit that will help boost your baby’s immune health and help their body absorb iron from other foods.

If you are introducing pineapple to your child’s diet for the first time, try it in small doses to see how their system reacts. Pineapples can be introduced to your baby’s diet from six months old. They work well as a basic mash or even a puree, added to yoghurt or cereal.

Pineapple has been known to:

  • Improve hydration. Pineapples have 85 grams of water per 100 grams. This high level of water content not only makes pineapple a juicy fruit but helps to fight dehydration.
  • Regulate bowel movement. Pineapple also contains a good amount of fibre to help support healthy bowels and keep constipation at bay.
  • Help support a healthy heart. Pineapples contain bromelain, enzymes that have cardioprotective benefits when consumed regularly. Bromelain also has analgesic properties that can help relieve pain or control inflammation.

field of pineapples

MANGO

Talking tropical fruits that are in season, mangoes are one of the best fun fruits your child can consume! Named ‘king of fruits’, the mango is recognised as the most popular fruit in the world. When picking the best mango, squeeze them lightly to judge ripeness rather than looking by colour. If they give a little, they will be a good pick.

They are a good texture for babies. Good for babies who might be teething, as they can be frozen and soothe sore gums. As mangoes are full of fibre and digestive enzymes, they will help break down foods and prevent constipation.

There are various benefits for introducing mangoes into your child’s diet.  These include:

  • Promoting good health. Mangoes contain colourful phytonutrients, compounds that help maintain good health. Their high levels of fibre also promote a healthy gut.
  • Improving eyesight. Due to a high level of vitamin A, mangoes help foster good vision as this nutrient prevents multiple eye related issues.
  • Great skin. Vitamins A and C present in mangoes have been shown to improve complexion and moisturise the skin.
  • Improving memory. Glutamine acid is present in mangoes, an amino acid that assists in brain development and proper functioning.

mangoes and mango smoothie

PAPAYA

Papayas are often thought of as an exotic or rare fruit but have been used for centuries, particularly to treat worm infections. You will find them next to mangoes and pineapples when in season.  Papayas should be introduced in small amounts when your child is around seven to eight months old. Caution should be taken when introducing papaya if your child is prone to allergies, so ensure to watch for side effects such as irritations or stomach aches.

There are different benefits associated with papayas, including:

  • Healing properties. Due to a high content of vitamin A, papaya pulp offers medicinal properties that may reduce the visibility and burning sensation of skin sores and rashes.
  • Preventing macular degeneration. Papayas contain zeaxanthin, a carotenoid which helps protect the eyes from light-induced damage and oxidation. This can help to combat the harsh blue light rays that emanate from devices.
  • Preventing allergies. Papayas contain a high level of papain, a proteolytic enzyme which can help reduce pain and swelling, and boost overall health.

papayas and pomegranates

AVOCADO

Since smashed avo has become a trend, avocados have been at the forefront of the fruit and veg section. This is a trend you might want to buy into, because the nutritional value of the Hass is worth introducing to your child’s diet. Avocados are easy to prepare, making a good guacamole or addition to a salad and will ripen quickly in the fruit bowl.

woman with open avocado

There are various benefits for including avocado in your child’s diet, and it makes a great first food due to its texture and versatility.  Some other benefits of avocados include:

PASSIONFRUIT

Passionfruit is a healthy option for babies when ripe. It is a good alternative to unhealthier desserts as it is still sweet and tart and goes well in yoghurts or smoothies. They also hold a low GI value, meaning they will not cause a steep increase in blood sugar after eating.

There are several benefits of including this tropical fruit in your diet.  The most notable include:

  • Good bone health. Due to a high level of minerals such as iron, magnesium, copper and phosphorus, eating passion fruits may improve bone strength and density. A high content of iron also helps prevent Anaemia.
  • Supporting the immune system. Passion fruits are rich in antioxidants such as carotenoids and cryptoxanthin and vitamins A and C. The seeds in particular contain lots of these antioxidants which can promote positive heart health.
  • Anti-carcinogenic properties. The antioxidants present in passion fruits help to eliminate free radicals, which mutate the DNA of healthy cells into cancerous cells.
  • Reducing anxiety and stress. High levels of magnesium present in passion fruits have been shown to minimise triggers of anxiety and stress.

passion fruits

Balancing your hormones is the key to health and wellness you didn’t know you were missing.

When we feel tired, sleep poorly, struggle with weight gain, or have mood swings, it can be hard to identify why. It might be simply that you need to get back to basics and balance your hormones.

The key to happy hormones and a healthy body is about adopting a healthy lifestyle. Below we have six easy adjustments you can make to assist with healthy hormone production.

Hormones are chemical pathways in our bodies responsible for sending messages through our bodies about what we need. If hormones are out of whack, it can lead to dry skin, hair loss, sugar cravings, bloating and lethargy.

Hormonal health is essential for women, as it can affect your menstrual cycle and lead to period pain, blood clotting, and a decrease in libido.

1. Drink green tea

Green tea has a multitude of health benefits and is packed with antioxidants and is all-around delicious. Green tea also has caffeine, which helps to boost your metabolism and provides energy. In addition, the antioxidants in green tea are thought to stop your insulin from spiking, so drink up.

2. Exercise

Exercise such as aerobics and weight training are effective in decreasing insulin levels and boosting your metabolism. However, if you are struggling to get into a fitness regime, grab your headphones and go for a nice long walk. Or maybe 20 minutes of yoga is more your style. Any exercise is better than no exercise.

3. Eat Fatty Fish 

Start adding salmon, sardines and mackerel to your dinner and lunch rotation. These sources of omega-3 fatty acids are powerhouses for hormonal health, as research suggests that they lower cortisol and adrenaline.

4. Avoid refined sugars 

This one might seem obvious, but refined sugars can have negative consequences for hormonal health. Refined sugars in beverages especially should be avoided, as they spike insulin and encourage your body to store belly fat.

5. Sleep 

It is essential to get enough sleep in the evening. Sleep is your body’s way of resetting, and the more quality sleep you get, the better. Avoid harsh lighting and looking at your phone before bed. Instead, try switching to a book, magazine, or podcast at least an hour before bed.

6. Manage Stress

This one is easier said than done but learning to manage stress is beneficial for your hormonal and overall health. The stress hormone cortisol can cause hormonal imbalance, weight gain, mood swings, and even cardiovascular disease if experienced long term.

Feeling like you are struggling with your health can seem overwhelming or be concerning. However, it is possible to address some of these things with small, incremental changes.

Try incorporating a few of these into your daily life and work your way up to as many as possible.

 

 

 

Recent studies have shown eating foods that are considered healthy for your gut can be effective in solving a range of other medical issues.  

When my mum was 48, she began to eat a consistent gut-healthy diet. For as long as my mum could remember she always had problems with her skin. What started as childhood eczema, turned into rashes and sores she could no longer maintain.

Doctors could never provide a reason or cause for her skin disease, instead only offered a short-term cute in the form of steroid cream. And eventually even this began to fail and she was asked to take steroids in tablet form. That was when her immune system broke down and she developed shingles.

Finally, a doctor diagnosed her with leaky gut – a term my mum and the rest of our family had never heard before.

In an attempt to heal her gut, she cut out sugar and saturated fats out of her diet. Slowly, her skin began to heal and her immune system started to improve. We never realised the foods she was eating played such a large part on her health.

Gut health can be a huge factor in the health and wellbeing of our bodies, but this concept is still unknown and undiscussed to the wider population.

What does it mean to have a healthy gut?

A gut healthy diet means eating foods that help the good bacteria to remain in the gut. The ‘gut’ that’s being referred to here is the gastrointestinal tract which includes the mouth, oesophagus, stomach, pancreas, liver, gallbladder, small intestine, colon and rectum. Of most important are the micro-organisms that live in the large intestine.

Our bodies contain millions of microbes that are beneficial to our health. Our large intestines or gut contains the most microbes and therefore plays a huge role in our digestion and immune function. But we can damage these good microbes when we maintain a low-fibre, fat-filled diet.

healthy foods for your gut

Signs you should be eating healthier for your gut

Naturopathic Doctor, Rosia Parrish, says that there are a number of symptoms that our body produces to let us know we have an unhealthy gut. These can range from:

  • Stomach discomfort, like consistent gas, bloating, diarrhoea, constipation and abdominal pain
  • Irritable bowel syndrome (IBS)
  • Fatigue or chronic fatigue syndrome
  • Food cravings (especially sugar)
  • Weight change
  • Skin irritation like acne, psoriasis and eczema
  • Food and skin allergies
  • Autoimmune conditions like rheumatoid arthritis, ulcerative colitis and multiple sclerosis
  • Mood issues such as anxiety and depression
  • Migraines

Following a gut healthy diet

A gut healthy diet is one that is fibre-rich and fibre-diverse filled with wholegrains, fruits, vegetables and other plant-based foods. Fibre is beneficial as it prevents and manages many common gut related disorders. Ideal fibre-rich foods:

  • Yoghurt (sugar-free and full-fat)
  • Vegetables such as artichokes, green peas, sweet potatoes and broccoli
  • Fruits such as bananas, raspberries and oranges
  • Legumes such as chickpeas, lentils and beans

Fermented foods are also considered ideal in order to maintain a gut-healthy diet. The process of fermenting converts the sugars in food to organic acids that are good for your body. Some fermented foods for gut health include:

  • Kimchi
  • Sauerkraut
  • Kefir
  • Kombucha

Many of the foods listed are rich in a type of bacteria called lactobacilli, a bacteria that benefits health. Eating a gut-healthy diet will increase the lactobacilli in our intestines and reduce the Enterobacteriaceae, a bacteria associated with inflammation and chronic diseases.

Foods to avoid

Just like how fibre-rich and fermented foods contribute to good gut bacteria, other foods can create bad gut bacteria. These are foods that are packed with sugar, are highly processed and artificially sweet.

These can all lead to inflammation in your gut. Medical News Today list some of the worst ones as:

  • Foods with fructose corn syrup or sorbitol
  • Fruit juice
  • Condiments such as jam, relish and hummus
  • Foods with antibiotics in them (including meat)
  • Fried foods

 Other aspects that affect gut health

Whilst the food we eat is the primary factor that affects our gut, there are also other factors that can damage it.

One of the most common is adequate sleep. Getting enough sleep is essential for the upkeep of gut health. It is recommended that those trying to maintain a healthy gut sleep before 12am and get at least seven and a half hours to eight hours.

In conjunction with getting enough sleep is maintaining regular exercise. Maintaining regular exercise can reduce stress levels and maintain a healthy weight. Both of which can have a positive effect on gut health.

people exercising

 The benefits of gut health

According to UC Davis Health, the gut is the centre of our bodies and by nurturing its healthy bacteria, our bodies’ immune cells can ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through our nerves and hormones which helps maintain our well-being.

New research conducted by the, Journal of Trends in Food Science and Technology, has shown that a healthy gut microflora can provide protection against gastrointestinal disorders, inflammatory bowel diseases and even cancer. In some cases, it can also prevent atopic diseases such as asthma and dermatitis or eczema.

 What to remember before beginning a gut healthy diet

When trying new diets for gut-health or even diets such as keto, begin by cutting certain foods out bit by bit. Pay attention to what foods bring negative change to your body and attempt at cutting it out. When trying recommended foods for your gut, also ensure that they are not playing a negative impact on your health. If you find that your body is not adjusting to a certain food, you might be intolerant to it and you should book an appointment with your GP.

In recent years, the keto diet has become a popular method of weight loss. Though there are very few long term studies of ketosis and weight loss, there are many reasons as to why it is effective.

The ketogenic diet, also known as the ‘keto’ or low carb, high fat (LCHF) diet, is a high fat, low carbohydrate diet in which one’s consumption of carbohydrates is reduced to 50-20, ideally 20, grams per day. When carbohydrate consumption is substantially reduced, the body’s supply of glucose is depleted, forcing it to turn to fat as an alternative source of energy. This metabolic state is known as ketosis. Ketosis leads to the production of ketones, which are stored in the liver and can provide energy to the brain.

In recent years, the keto diet has become a popular method of weight loss. Though there are very few long-term studies of ketosis and weight loss, there are many reasons as to why it is effective. The keto diet has been linked to the reduction of the hormone ghrelin; the body’s main ‘hunger hormone’. The reduction of hunger signals can lead to a lower calorie intake and less food cravings, resulting in weight loss.

Following a keto diet

The rule of the keto diet is to consume a high amount of fat, a moderate amount of protein, and small amounts of carbohydrates. Generally, a person following a keto diet should obtain:

  • 70-80% of their calories from fat
  • 20-25% of their calories from protein
  • 5–10% of their calories from carbohydrates

Ideal foods

  • Meat
  • Fish and seafood
  • Cheese Eggs
  • Nuts
  • Low carb vegetables (e.g. lettuce, kale, broccoli, avocado, asparagus, and mushrooms)
  • Berries (especially raspberries and strawberries)
  • Dark chocolate
  • Black coffee
  • Unsweetened tea
  • Healthy oils (e.g. olive and coconut oil)
An iPhone photographing avocado and broccoli

Foods to avoid

  • Bread
  • Pasta
  • Oats
  • Rice
  • Beans and legumes
  • High carb fruits (e.g. bananas)
  • Starchy vegetables (e.g. Potatoes and sweet potatoes)
  • Sugary foods
  • Fruit juices
  • Most milks, with the exception of unsweetened almond milk
  • Sweetened yoghurts
  • Chips and crackers
Bagels and cream cheese

Other uses and benefits

Epilepsy Treatment

The keto diet was originally used as a medical diet to assist in the treatment of Epilepsy, primarily in children.

Epilepsy is the fourth most common neurological disorder. It is characterised by a variety of unpredictable seizures, ranging from sudden unresponsiveness, confusion, abnormal behaviour, and loss of memory, to convulsions and complete loss of consciousness. A person is diagnosed with Epilepsy if they experience two episodes of unprovoked seizures (occurring more than 24 hours apart), that are not caused by another medical condition such as low blood sugar, alcohol withdrawal, or drug overdose.

Keto diets are traditionally used to treat and manage seizures in children when anticonvulsant medication has not worked. Higher ketone levels in the blood often lead to improved seizure control.

Fatty Liver

Studies have shown that the keto diet is effective in treating non-alcoholic fatty liver disease. Non-alcoholic fatty liver disease occurs when too much fat is stored in the liver. In the past, fatty liver was attributed to those who consumed excess amounts of alcohol. However, today, it is more likely to be caused by other factors, such as obesity and insulin resistance.

A keto diet can assist in the treatment of non-alcoholic fatty liver disease by:

  • Reducing fat stored in the liver.
  • Decreasing insulin levels.
  • Suppressing appetite.
  • Promoting weight loss.

Other Neurological Issues

man eating vegetable in bowl
A little boy eating avocado

Due to extensive evidence that the keto diet effectively reduces seizures in children with Epilepsy, it has been suggested that the diet may assist in the treatment of other neurological conditions, such as Alzheimer’s, Parkinson’s Disease, Multiple Sclerosis, and even brain cancer. However, there is currently not enough evidence to support these claims, and more human studies are required.

Risks and side effects

The ‘Keto Flu’

A sudden decrease in carbohydrate intake can come as a shock to the body, which may cause a variety of flu-like symptoms. For most people, the ‘Keto Flu’ is a group of short-term side effects that will resolve within a few weeks. These symptoms may include:

  • Dehydration
  • Dizziness
  • Fatigue
  • Headache
  • Constipation
  • Bad Breath

Vitamin and Mineral Deficiencies

As the majority of fruits and vegetables contain high levels of carbohydrates, they are often not consumed while following a keto diet. This increases risk of deficiencies in nutrients such as magnesium, phosphorus, vitamin B, and vitamin C.

 Lowered Bone Density

Ketosis can have negative effects on bone health. Though there have been only a few studies regarding the keto diet and bone health, results have showed depleted bone density and an increase in fracture risk.

Kidney Stones

High fat animal products, such as meat and eggs, contain little to no carbohydrates (for example, one boiled egg contains approximately 0.6 grams of carbs) and are therefore staple food items in a keto diet. Eating a lot of these foods leads to a higher risk of kidney problems, such as kidney stones.

Heightened Risk of Chronic Illnesses

Medical evidence suggests that following a ketogenic diet increases the likelihood of chronic, potentially life-threatening illnesses, such as heart disease and cancer.

Who shouldn’t follow a keto diet?

Those with impaired kidney function

As mentioned earlier, those who consume high quantities of animal products, such as meat, eggs, and cheese, are more likely to develop kidney problems. Because of this, those with pre-existing kidney issues should not follow a keto diet.

Pregnant women

When it comes to the keto diet and pregnancy, there is little research, mainly due to ethical issues regarding studies performed on pregnant mothers. However, the main consensus between doctors is that following a keto diet is not safe during pregnancy and can lead to a higher risk of developmental delays and issues with organ growth. Following a keto diet during pregnancy may also be linked to organ dysfunction and behavioural changes after pregnancy.

Those who are underweight

Though the keto diet involves consuming high amounts of fat, it often leads to, sometimes rapid, weight loss. For this reason, it is not recommended for those who are underweight.

Those who suffer from, or have a history of, eating disorders

Without the advice of a dietician, it is not recommended for individuals with a history of eating disorders or disordered eating behaviours to follow restrictive diets. There is a ‘slippery slope’ when it comes to eating disorders and dieting. Obsessing about the nutritional content in food may trigger eating disorder sufferers to fall back into dangerous behaviours. What’s more, those with a history of eating disorders or under eating may already be suffering from nutrient deficiencies, and these may be exacerbated while following a keto diet.

closeup photography of pregnant woman wearing blue panty
A pregnant woman

Keto and diabetes

There are two main types of Diabetes. Type 1 Diabetes is a chronic condition in which the pancreas is unable to produce an adequate amount insulin, which is vital in converting glucose to energy. Type 2 Diabetes is a progressive condition where the pancreas slowly loses its ability to produce insulin.

There is no simple answer as to whether a keto diet is safe for those with diabetes. In some, following a keto diet may be possible and beneficial, provided they are closely monitored by a medical professional. As many with type 2 diabetes are overweight, the weight loss benefits of a keto diet may be helpful. A keto diet also lowers blood sugar levels, which may also be beneficial. Monitoring carbohydrate consumption is recommended in the treatment of type 2 diabetes, as large consumption can cause blood sugar spikes.

However, there are numerous risks involved. Firstly, a keto diet may cause blood sugar levels to drop too low, leading to symptoms such as dizziness, confusion, and loss of consciousness. Secondly, following a keto diet puts sufferers at risk of developing diabetic ketoacidosis. Ketoacidosis occurs when ketone bodies produce a dangerous amount of acid in the bloodstream. The kidneys then begin to excrete ketones in the urine, which can result in fluid loss. Cases of diabetic ketoacidosis usually occur in those with type 1 diabetes, due to their inability to produce insulin, which prevents the body from producing too many ketones. However, in rare cases, it has been observed in patients with type 2 diabetes.

Always remember

three avocado fruit desserts
Avocado filled with tomato and feta

Before making any changes to your diet, it is vital that you seek advice from your doctor or dietician, monitor your health closely, and report any concerning symptoms. If you are taking any medications, it is also important to talk to your doctor about any effects a keto diet may have on them. All in all, trust your body. If you don’t feel well while following a keto diet, speak to a professional about whether or not the diet it is right for you, and discuss alternatives.

You don’t have to be Australia’s best chef to make baby food at home. In fact, it is quite simple and the advantages are endless. By being homemade, bub will be eating foods free from preservatives and harmful chemicals. It also sets up your children with a love for healthy eating right from the start, making them appreciate fresh, wholesome food.

TOOLS AND APPLIANCES

The tools needed to make baby food are staples already lying around the kitchen. Not many are needed – minimal equipment will still make delicious food.

Blender or food processor

 Options like the Chicco 4-1 baby blender or Cherub Baby steamer blender are good options if looking to purchase. Otherwise, any blender that makes smoothies or purees food will work. If the blender is older, add an extra dash of liquid to make food a smooth consistency. 

Ice cube trays

 If the ice-cubes are calling these home already, check the local op shop to stock up on trays for an inexpensive price.

Steamer basket or insert

 This is needed to steam the food for purees. Steamer inserts can fit more produce but both will get the job done.

 Other tools include:
  • Baking sheet
  • Saucepans
  • Peelers
  • Spatulas
  • Knives
  • Freezer bags
  • Storage containers

COOKING TIPS

Main cooking techniques include steaming, roasting, baking or microwaving until food becomes tender. To preserve the nutrients from fruit and vegetables, opt for steaming not boiling and if ripe, they don’t need to be cooked at all.

Once cooled, transfer to a food processor of choice and blend for one to two minutes. Slowly add water, breastmilk or formula to reach a desired consistency – which ultimately should glide off the spoon.

Enhance taste and your baby’s palette by adding herbs and spices like sea salt, ginger, cinnamon and rosemary.

 STORAGE

Food will need to be kept in airtight containers, freezer bags or ice cube trays. Before transferring to the fridge or freezer, allow food to cool. Ice cube storage allows flavour combinations to be created as the small dosages of food can be mixed and matched.

The storage timeline for baby food is up to four days in the fridge, two months in the freezer for purees with meat and beans and up to three months in the freezer for fruit purees.

Labelling containers with the date and what is inside will allow for no confusion when choosing baby’s next meal.

RECIPES

Recipes from Babyfoode.com

Apple and coconut milk baby puree

Age: 4 months +

Ingredients:
  • 6 apples – peeled, cored and chopped
  • ½ cup canned full-fat coconut milk
  • ¼ tsp cloves
 Method:
  1. Put the apples, coconut milk and cloves in a medium saucepan and cover. Heat over medium heat for 10 minutes, stirring occasionally or until apples can be cut in half with a spoon. Let cool slightly.
  2. Transfer all ingredients into blender and puree until smooth.

Broccoli and olive oil puree

Age: 4 months +

Ingredients:
  • 2 cups broccoli – chopped into small florets
  • 1 small potato or apple – peeled and chopped
  • 1 tbsp of olive oil
 Method:
  1. In a medium saucepan, bring 2 inches of water to boil over medium heat.
  2. Place broccoli and potato (or apple) into a steamer basket and place over boiling water. Cover and steam for 10-12 minutes or until tender. Let cool slightly.
  3. Add the broccoli, potato (or apple) and olive oil into a blender and puree until smooth, adding water from the steamer in ¼ increments if needed.

Mango and Vanilla puree

Age: 4 months +

Ingredients:

  • 1 bag frozen mango
  • ¼ teaspoon vanilla extract or a pinch of fresh vanilla bean seeds

 Method:

  1. Put frozen mango and vanilla extract/bean into a small saucepan and heat over medium-low heat. Stir often until heated all the way through and tender roughly 3-4 minutes. Let cool slightly.
  2. Transfer into a blender. If mango mixture gets an excess of liquid while cooking, strain mangos and reserve liquid into a bowl.
  3. Blend on high for 1 minute or until the puree is smooth.

In her new book Mind Kind award winning child psychologist, Dr Joanna North, advocates for a new approach to parenting that has kindness and self-compassion at its heart.

The experiences and information discussed in this piece are an edited extract from Mind Kind (Exisle , 2019) by Dr Joanne North, which you can find here.

Over many years of practice with families and my own experience of parenting, I have concluded that love is not, in fact, enough to make you a good parent. I have seen many parents, who without doubt have loved and adored their children, have their children taken out of their care by local authorities.

This is, of course, extremely sad but parents who love their children don’t necessarily help them to develop in a healthy or psychologically coherent way and may take their eye off the task sufficiently that their children are in danger or lose out and are disadvantaged. Conversely, I have met parents who have everything imaginable in their lives in terms of privilege, financial security and status, but this is not the same as offering love and good parenting, and so their children still lose out in terms of feeling secure and loved, despite all these other resources. There are many parents who have very little materially but are able to provide secure and commendable parenting to their children so that they grow up to seek advantageous opportunities.

Many parents, who…loved and adored their children, have their children taken out of their care by local authorities.

So what are the forces at work that guide parents down the right or wrong road and what are the goals we are heading for? Along with commitment, I advocate a more mindful approach to parenting. .

While I don’t want to prescribe a framework, I have put together a set of principles and concepts that I have learnt are of importance to the task. These principles and concepts could be broadly termed as leading to ‘mindful’ or ‘mind-minded’ parenting that is focused on the developing mind of the child and can be corralled under the term ‘Mind Kind’. I want parents to learn the skill of being kind to their child’s mind I intend to make it easy for you to think about these things and have developed the acronym of PATACCAKE, which describes the desirable emotional/feeling states or qualities in parents (rather than a desirable set of prescribed behaviours) that combine to make for Mind Kind parenting. PATACCAKE stands for:

Patience

Acceptance

Tolerance

Attunement

Commitment

Compassion

Awareness

Kindness

Empathy.

We can’t come up with these constructive emotions and states of mind all the time and we are going to have days when we can only just get through living in an accepting way. We all have to live with our reactive emotions and soothe them as best we can, and really, what would life be if we did not have this reactivity to deal with, and how would we teach our children? Polarity is very much part of the world in which we live. But PATACCAKE is a reminder of where we can be, what is hopeful and as an ideal to aim for when we can.

Love is not…enough to make you a good parent.

Sesame seed

I have also built the acronym SESAME SEED. The themes of ‘sesame seed parenting’ form the cornerstones of being a Mind Kind parent and offer the major clues to achieving parenting that makes your children feel good.

Secure

Secure parenting can be achieved by parents who want to know how to support children to feel stable, secure and able to cope with life. This means the child feels good from the inside because they acknowledge their emotional life, including thoughts, feelings and emotions. They will also have some sense of how to organize, manage and regulate these very real forces that flow through their lives for the rest of their lives. Thoughts and feelings affect behaviour and wellbeing, and they represent the workings of our mind. This means that by paying attention to the inner world of children as well as the outer world, parents are offering enduring skills and support through their relationship with their children.

Emotion

The neuroscientific reality is that our emotional lives deeply influence our mind, brain and wellbeing and are a force for survival and contentment rather than an annoying human tendency to be ignored.

Emotions are a communication to us about our sensory response to our environment, our experience of it and our security within that environment. Parents who are mindful of emotion will help their children experience the broad range of their emotional lives and manage these emotions as a flow of energy and information about themselves, their relationships and their environment. Emotions can range from the depths of despair to the heights of joy and we are made to travel through this range, rather than get stuck in one predominant state.

 

If we can help our children to understand that minds can change, and to be patient with moods and tolerate uncomfortable states of mind, we will be truly helping them to successfully survive.

Symbolic behaviour

All behaviour is a communication about life and a set of symptoms of what is going on for a child in their environment, and their thoughts and feelings about this. We have to help our children become aware of and manage their own behaviour and channel into positive outcomes the natural energetic impulses that are part of life.

Most behaviour relates to human need. Therefore, behaviour is likely to be a map of our child’s needs. If we don’t like it we shouldn’t blame them for it. Instead, we should look at why it is happening and what we can do to change that. We could remember the five basic needs; the need to belong, the need to achieve, the need for fun and enjoyment, the need for freedom and independence and the need to have a sense that we will safely survive. If parents are not fulfilling the totality of these needs, their children will act this out. We need to learn the craft of understanding emotion, thought and behaviour.

Five basic needs; the need to belong, the need to achieve, the need for fun and enjoyment, the need for freedom and independence and the need to have a sense that we will safely survive.

Adversity

Life is never going to be without challenge or change. You have to be prepared for periods of adversity and ‘mend the roof while the sun is shining’. This means that parents have a grip on the realities of life and are prepared for how to cope when children need more of their help than usual.

It is a certainty that life is going to happen to you, just as it does to every other parent around the world. The cycle of life, death and birth, growth and regrowth is just about the only reliable cycle that we can be sure of.. So it is not a case of if you will meet something difficult in your life but when. While we face up to how difficult life can be, we also face up to how resourceful we can be as humans and what we can do when the going gets tough. There are few magical solutions, but we can put in imagination and effort to finding real solutions.

Mindfulness and mental health

Mental wellbeing for children could be described as helping them to organize their minds, along with organizing your mind. You will be making that journey to recovery with your child. Your reaction and response to any condition is going to contribute to their recovery. They will need you to feel stable, informed and sure-footed. They don’t need your anxiety about them to be added into the mix. It is hard for loving and committed parents not to feel panicky about their children at times — this is only natural. We need to attend to our fears and then move forward. Parents and carers need to understand what is happening in their own mind so that they can support their children from a position of strength and security.

Errors in parenting

You will make errors in your parenting. It is not so much the error that you make but the way you put it right that will mean something to your child. So after you shout and overreact (which we have all done) try to understand the situation and talk with your child about it, explaining your reaction and setting out a new plan for a better result next time — both in you and in your child.

After you shout and overreact…try to understand the situation and talk with your child about it, explaining your reaction and setting out a new plan for a better result next time.

Sense of self and self-image

Regardless of the society we live in, image is important. Archaeology is constantly proving to us that men and women in ancient civilizations (Egypt, for example, some 4000 years ago) were just as focused on what they looked like, as well as what they felt like, spending time on artefacts for themselves and their environments, using make-up and painting their experiences in their homes and temples. It is our creative and social instincts that make us focus on how we choose to present ourselves, but there are psychological issues in play because our self-image is based on our sense of self and how we feel we are accepted within society. We expect teenagers to experiment with self-image while deciding who they are and how they want to be, and we may be surprised at who they want to be.

 

Eating and self-worth

Ultimately you and your children will become what you eat. You have to decide whether you want to feel like a sugar-coated dough monster or a vibrant vegetable or fruit creature. Or maybe somewhere in between. It is almost certain that you will feel like what you eat and that you will eat in a way that is complementary to how you feel. Food as a source of emotion and love our relationship with food as a metaphor for our relationship with ourselves.

Empathy

Empathy is a tool for understanding your children. Empathy might be the nearest substance to magic fairy dust that we humans have. You will have to decide by practice what you think. Empathic responses, rather than immediate reactions, will tell children that you are at least trying to understand them and willing to work with them. Every child and human needs empathy, from when they are the tiniest one hour-old newborn. It is the base for your parenting and love for your children.

 

Development

Childhood is a journey rather than a destination and children are always travelling in themselves as they grow and develop. It is probably one of the most miraculous things to watch as your children grow, but it is also quite subtle, and some parents find this threatening and don’t want their children to explore new pathways of being themselves as their minds develop. It can be confusing as children change dramatically in their outlook and behaviours or it can be a joyful dance to celebrate life — and in reality will probably be a mixture of both. It helps to inform yourself of some of the expected milestones of development so that you can at least have a map of the journey that is being taken and be prepared.

The most important thing we can be to our children (or anybody else’s children) is kind. The term ‘mind-minded parenting’ tells us to think of the child’s mind as we watch them grow. Always try to think about their developing mind and their developing sense of themselves. Minds grow best in positive emotional environments where children feel understood. If there is one idea to take away it is that whether your children are being really naughty or really perfect, whether they are very settled or quite disturbed, at all times they need your attention and your kind attention to the detail of their lives.

 

You have to learn to be kind to their developing mind — Mind Kind — and to do this you are also going to have to learn to be kinder to yourself. You cannot give to your children what you have not got inside. This includes the principles of sesame seed thinking combined with qualities of that lovely childhood nursery rhyme PATACCAKE. We can bring PATACCAKE qualities to mind any time we choose. Instead of coming at a child with frustration and rage we could stop to think PATACCAKE. Without these innate universally positive qualities flowing in the environment of your child’s life they will not thrive and — in my view — nor will humankind.

This is an edited extract from Mind Kind (Exisle , 2019) by Dr Joanne North, available form www.exislepubishing.com and wherever good books are sold. RRP $32.99

Organise lunchboxes with minimal fuss and lots of healthy yumminess with these four amazing recipes!

Click here for more articles on nutrition, food portions, superfoods and health!


Recipe 1: 2 Ingredient Lunchbox Scrolls

If you want to make some fresh scrolls for lunch at home or lunch boxes, this is a really fast and easy recipe.  Equal parts self raising flour and greek yoghurt, that’s it!!

Serves: 8
Prep time: 15 mins
Cook times: 20 mins
Total time: 35 mins

Ingredients: 
1 cup Self Raising Flour
1 cup Greek Yoghurt

Instructions:
1. Preheat oven to 180C
2. Mix flour and yoghurt and make a ball.
3. Knead for a few minutes, adding more flour if mixture is too wet.
4. Sprinkle extra flour on bench, roll dough into rectangle

Mix ingredients together into a bowl to create dough.  I add a little more flour if the mix is too sticky.  Roll out onto a floured flat surface.  I have made a double batch below and created a different variety of scrolls.  One side is ham, capsicum, pineapple and cheese, the other ham and cheese.

Then roll up and slice into 2 cm thick segments, bake on baking tray until golden, approximately 15-18minutes.

Recipe 2: Mexican Chicken Salad Sandwich Filling

Ooh we so love Mexican in this household.  The girls and I like most dishes as I make them, but the boys (so macho) like to add in extra dashes of chilli sauce or jalapenos.   We often have chicken rolls for lunch on the weekends, but this took the traditional chicken and mayo roll to a whole new level.  If you love mexican you must try this!

Serves: 8-10
Prep time: 10 mins
Total time: 10 mins

Ingredients:

1 tomato, finely diced
1 capsicum, finely diced
3 spring onions, finely sliced
1/2 cup tasty cheese, grated
poached chicken breasts or 1 BBQ chook, shredded
1/3 cup mayonnaise
taco seasoning, to taste
Bread rolls

Instructions:

1. Add tomato, capsicum, spring onions and cheese into a large bowl, stir
2. Place chicken, mayonnaise and taco seasoning into bowl and stir to thoroughly combine.
3. Taste and add more mayonnaise and seasoning if required
4. Serve on bread rolls. There is enough mix for approximately 10 rolls.

Firstly I combined a diced tomato, capsicum, spring onions and cheese.

Then added poached chicken(or BBQ chook), mayonaise and taco seasoning.

Serve on bread rolls tiger bread rolls on this day, for a special treat!

Recipe 3: Fruity Bliss Balls

These Fruity Bliss Balls are nut free, which are ideal to put in the lunch boxes of kids who have a nut free policy at their school, store in the fridge for up to one week.

Serves: 18
Prep time: 15 mins
Total time: 15 mins

Ingredients:

10 medjool dates, remove seeds
1/2 cup raisins or sultanas
1 cup rolled oats
1 tablespoon cacao or cocoa
1/2 teaspoon vanilla extract
pinch of salt
coconut

Instructions:

1. Place the ingredients into a food processor.
2. Process on high speed for several minutes until the mixture sticks together like a paste.
3. Take small handfuls of mixture and make into balls, roll in coconut.
4. Keep in the refrigerator, enjoy.

My kids usually take 3 bliss balls in replace of a fruit, read more about my lunchbox packing guide.

Recipe 4: Greek Mason Jar Salad

I’m trying to mix up what I am eating for lunches during the week.  Earlier this year I was stuck in a rut of making a sandwich every day.  Now I take time to plan ahead and make sure I eat something different each day.  I still have a sandwich, but another day I may have crispbread loaded with tuna, spinach, onion and tomato and then another day a mason jar salad.

Prep time: 10 mins
Total time: 10 mins

Ingredients: 

1-2 tablespoons classic dressing
1 /3 cup chickpeas
Capsicum, diced
Cucumber, diced
Red onion, sliced
Cherry tomatoes, halved
Olives
Chicken, shredded
Fetta, cubed
Baby spinach, washed

Instructions:

1. Place all ingredients in the order listed above into a clean mason jar
2. Seal tightly, refrigerate and use within 5-7 days.

https://offspringmagazine.com.au/wp-content/uploads/2018/07/greek-mason-jar-salad-5.jpg

There is a special technique to the salad assembly to keep all the contents fresh.  The vegetables and protein need to be layered in a particular way:

Layer 1  Dressing
Layer 2  Chickpeas
Layer 3 – Hard vegetables – capsicum, cucumber and red onion
Layer 4 – Soft vegetables – cherry tomatoes, olives
Layer 5 – Protein – chicken and fetta
Layer 6 – Salad greens – baby spinach

Words and Photos from: 

Kat Springer
The Organised Housewife