Review of ‘How to Help Your Kids Live to 100’
We all know that encouraging children to eat a balanced diet is important for good health. When they get the right vitamins, they are more likely to have more energy, which supports their ability to learn and fight off illness.
Although as a family we eat a pretty good diet, we’re far from perfect. I’ve worked with nutritionist Catherine Jeans before. Back in the summer I took part in her amazing Sugar Detox and learnt loads of great stuff on her easy-to-follow (even when sleep deprived) online course.
Although Catherine lives here in Norfolk, many of her courses and sessions can be accessed online or via Skype. She specializes in weight loss, children’s health from babies to teenagers, digestive disorders, dietary support for cancer, plant-based diets and fertility.
Recently I took part in Catherine’s How to Help Your Kids Live to 100 online course. Here’s what happened…
In a Nutshell
The course covers things like: How to construct a meal, the optimum portion sizes and keeping blood sugar balanced; what to keep in your cupboards, how to deal with fussy eaters and managing treats; understanding food labels and teaching kids about healthy foods.
It gives you the know-how to help your children and you make healthier choices, as well as teaching you the foundations of good nutrition. So although the course is aimed at children, it’s obviously going to have a halo effect on you too.
How much is it?
How to Help Your Kids Live to 100 is an absolute steal at £29 and includes online access to videos, printable reference tools and many tips and recipes, in-depth nutritional advice and access to a private Facebook group.
Small Print: This is an opening offer and the price will be reviewed later in the year. Although, Catherine’s plan is to keep the price as low as possible so as many parents can benefit as possible.
Who is it for?
Any parent, new or seasoned. Even if you think you’ve got healthy eating down. I still learnt loads and have made some really good swaps, as you’ll see later on in my post.
Healthy Eating for Kids: Useful Facts
Here are a few handy facts I learnt about nutrition…
- You have 70% less chance of death if you eat plenty of fruit and veg every day and you’ll experience less illness.
- Research is currently showing us that the recommended guidelines should in fact actually be ten pieces of fruit and veg a day, not just five! Apparently, 2-3 fruit and 7 veg a day is perfect.
- Always aim to get protein into snacks as well as main meals. Things like: nuts, seeds, a couple of dates with some cubes of cheese, nut butter spread on apples. (Other sources include: lentils, nuts, seeds, eggs, beans, pulses, fish, quinoa).
- Your child’s plate (and your own) should contain: A quarter protein, one quarter carbs and half veg!
- We pretty good at eating brown bread but choosing slow-releasing carbs like wholegrain and oats are better for you, contain a source of protein (great if you’re veggie) and keep you fuller for longer.
- Organic dairy has more omega fats than non-organic! So it’s well worth investing in organic milk and cheese for your little sprouts!
Hidden sugars are everywhere. I’m not going to go into any great depth here about the things I’ve learnt about sugar but if you’re interested do check out my sugar detox post from the summer. A great alternative sweetener Catherine recommends is Xylitol. More about her Sugar-Detox Course here.
Here are a few tips….
Still try fussy eaters with new foods, add extra things on their plate, vary it and be persistent but relaxed about it. Take them to the supermarket to choose interesting fruits like pineapple, watermelon or purple carrots.
Get them to smell the fruit and let them watch you prepare them and keep a full fruit bowl around them so they can easily grab something healthy if they’re hungry.
Don’t make a song and dance about food. Avoid negativity about their food. Use only positive language – explain reasons we eat these vegetables.
Avoid saying well done and getting excited when they eat. Make it a normal occurrence.
Avoid labelling them a fussy eater. Don’t stress about them using their fingers, it’s better that they eat something than not at all.
Avoid bribes such as dessert. Don’t be over restrictive: Research shows they’re more likely to want it. So treats are fine now and then. Once a week is fine for chocolate.
How has this course changed how we eat?
As with anything, us humans are great at starting off with good intentions and then things can slip. As a family we’re still far from perfect but two months on, here are some of the things that have stuck, and I believe, are now hopefully permanent changes to the way we eat.
After watching one of Catherine’s videos about adding protein into snacks and breakfast, “Special Porridge” was born: A protein packed porridge with raspberry sauce and chopped nuts.
Simply add a tablespoon of ground almonds to cooked organic porridge. (Add a little milk otherwise it will be too thick.) Then I microwaved some raspberries for a few seconds until you have a runny hot puree – keep a close watch, it can bubble over your container and a sea of molten sticky glue will cause a tsunami in your microwave. She loves pouring the sauce on her porridge and sprinkling on extra shopped nuts on top! TOTAL WINNER!
I don’t have time to do this everyday but she has it 2 – 3 times a week and eats the lot. Sometimes I chop dried apricots, sliced banana or fresh mango to go with it. The fact she can customize her own bowl really keeps her interested and eating.
I’ve also been sneaking in chia seeds into her smoothies along with a little bit of Baobab Powder (also recommended by Catherine) a super-fruit, which has heaps more vitamin C.
As a largely veggie family we haven’t always been great at making sure we’re eating enough protein.
We’re definitely more mindful about whole grains. I’ve always known it was important to incorporate these into your diet and have had stages where we’re really good and then it slips. We definitely eat more wholegrain rice now we know it contains a source of protein.
Top tip: Try basmati brown rice, it’s more fragrant and not as dense as regular wholegrain rice! But possibly my favorite is camargue rice which is nutty yet soft. I used to eat loads of this stuff and only recently found a supply in my local health food store. It’s DELICIOUS! Our little one surprisingly loved her “red rice”.
We’re semi-vegan in our house and don’t tend to drink dairy or eat a huge amount of cheese. But since learning about omega 3, we now buy organic cheese.
We’ve introduced oatcakes and she loves them. Especially with Hazelnut & Cocoa Butter (tastes better than Nutella in my opinion!) with slices of banana on as a treat.
Overall I’ve just been much more mindful about what we all eat and although I felt fairly well equipped about nutrition before the course, the course have me the motivation to try harder and rethink a few habits. When you’re reminded of the reasons why certain healthy foods are important, I guess you’re more likely to adopt the behaviour – and that’s exactly what this course did. It broke it all down and explained exactly why you need certain foods.
Finally, a massive thank you Catherine for inviting me to take part in the How to Help Your Kids Live to 100 course. It’s made some really positive changes in our family mealtimes!
What’s included in this nutrition course for children
Video & audio modules: Over 30 video and listen-on-the-go audio chapters, which outline the foundation of children’s nutrition. Each video is just 5-8 minutes long and packed with practical tips on how to put the knowledge into practice.
In-depth nutritional advice: Everything from brain food to managing stress, how to get them to eat at least 5 fruits and vegetables a day and how to deal with the dreaded munchies.
Instant, forever access: With lifetime access to the course and continually updated information, you’ll be able to work through the chapters at your own pace and choose the areas which are most relevant to you.
Downloadable recipes & resources: Easy-to-access worksheets to go through for you and your kids, as well as over 40 recipes which you can download instantly as PDFs and keep. You’ll also receive the Live to 100 Meal Builder poster which you can stick on your fridge as a reminder for you all.
Private Facebook group: You’ll also get access to How to Help my Children Live to 100 Facebook group, where you’ll get support, tips and ideas from other mums taking part in the programme, as well as the ability to ask Catherine questions with a regular live Q&A.
Oh another amazing thing – if you’re not completely satisfied with the course content, Catherine offers a 100% money back guarantee.
Finally, Catherine’s next course is also live… How to Be a Healthy Vegetarian or Vegan. Here’s a link: http://thefamilynutritionexpert.com/online-nutrition-courses/healthy-vegetarian-vegan/