5 Tips for Fussy Eaters

June 8, 2015 · 6 Comments

5 Tips for Fussy Eaters

I am so excited to have naturopath and mum, Jess Donovan from Energetic Mama here today to share with us her tips for fussy eaters. It’s one thing that makes parents tear their hair out!! These tips will help to fuss proof your kids and broaden their food horizons.

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Yuck, I’m not eating that! Sound familiar?

I’m sure all parents have heard this from their children at some point and it can be extremely frustrating when you have spent an hour or two slaving away in the kitchen.

Is it really possible to get your kids to eat the meal you have spent the last hour preparing?

Maybe not today, nor tomorrow but over time it is possible to improve your child’s eating habits over time. Here’s what I recommend.

♥ Add nutrition to their favourite foods

A great place to start to broaden your children’s food horizons is to look at what they enjoy to eat and add more nutritious ingredients to it. If your child loves pancakes, how about adding some flaxseed meal to the batter and topping them with antioxidant rich blueberries. If your kids enjoy pasta dishes, add some extra vegetables into the sauce. If they eat cereal for breakfast try sprinkling over some chopped almonds and walnuts. This approach will help them to get used to new tastes and textures while eating food they enjoy.

♥ Make dinner a family affair

I know families (mine included) are busy. Parents work late and kids have busy schedules so it is not realistic to think that the whole family can sit down and eat meals together every single day. What I will say though is kids that sit down to family dinners are less fussy and more likely to eat what is put in front of them. All too often kids are getting their dinner plonked down in front of them while they are watching television and mum or dad go off to get the chores done. I recommend at least one parent sitting down with the kids to eat at least one meal a day, it might be breakfast, lunch (if your kids aren’t at school yet) or dinner. The more meals you can sit down with your kids the better but I like to set realistic goals for busy families. Turn off the television and other technology and talk. Meal times are the perfect time to check in with your kids, to find out how there day was and to tell them what you have been up to.

♥ Make one dinner for everyone

One of the biggest mistake I see parents make when it comes to feeding their kids is preparing multiple meals to suit everyone in the family. This approach may prevent conflict at the dinner table but long term it narrows a child’s food horizons. You will never broaden a child’s food horizons by asking them what they want for dinner every night. They need to be encouraged to try different foods by being served what the family is eating, perhaps with the exception of a spicy curry!

♥ Get them involved

Not giving your children an endless choice in what they have for dinner every night doesn’t mean that kids shouldn’t have a say in what the family is eating. In fact, I encourage parents to get their kids involved in the food journey. If kids have been involved in the creation of a meal, whether it was planting herb seedlings and taking care of them, picking out the vegetables at the market, chopping, mixing, cooking or serving the meal they will be more interested in eating it.

♥ A fresh food kitchen

Kids will eat what is available to them, so if the kitchen is stocked with white bread, packets of biscuits, chips, shapes and lollies then that is what they will eat. On the other hand, if there is an array of fruits, vegetables, nuts and other healthy foods on hand their food choices will change. If your kids are used to having lots of convenience foods at their disposal there is likely to be some “there’s nothing to eat” complaints to deal with as you are transition to a healthier kitchen but once they are equipped with some fresh food skills they will be well on their way to a lifetime of healthy habits.

Your children happily eating a wide range of healthy foods doesn’t have to be a distant dream but to broaden your child’s food horizons you need to make some changes to the food routines at home. Start slowly, working on one thing at a time and be patient. Good luck, it will pay off in the long run – I promise!

About Jessica:

Jessica Donovan is a mama of 2, naturopath and holistic health expert who helps families thrive. She is passionate about educating parents on nourishing their children with real food, helping to boost their health and heal naturally. Jessica combines her deep naturopathic knowledge with a realistic, empathetic, inspiring and down to earth approach to empower women to look after themselves and take charge of the wellbeing of their families.

Want to learn more from Jess?

♥ Starting at the end of June, Jess is running her very popular Natural Super Kids program again. Registrations open tomorrow and the early bird discounted price goes until the 16th of June.

“As a naturopath I see way too many kids in my clinic who are sick all of the time, have eczema, asthma, allergies, behavioural issues or poor gut health. I help these kids overcome their health challenges with real food, nutrition and natural therapies. I also help the children and their parents understand simple nutrition and the benefits of eating good food.” Jess

Check it out here.

How to find a holistic medical practitioner

May 6, 2015 · 21 Comments

First though, what is a holistic medical practitioner?

A holistic medical practitioner is someone who looks at you as a whole – body, mind and spirit. There is an emphasis on finding the underlying issues for ill-health, rather than just treating the symptoms. They are also referred to as ‘integrative’ practitioners as they combine integrative services in their treatment.

I am finding that more and more people are seeking a holistic approach to their health. We want someone who has up to date information on nutrition and values natural alternatives instead of just handing out prescriptions. We want someone who will listen, who will let us have a say in our health plan, who will not judge our choices. We want to spend more than ten minutes with someone. We want someone who offers a thorough consultation, taking into account our medical history and lifestyle. We want someone who will work with us on a plan towards wellness, treating us a whole person – body, mind and spirit.

Well, if that sounds like what you are looking for, I have some resources for you. My gorgeous friend and amazing nutritionist, Anita Rossiter from Eat and 3 Veg has helped me with this compilation. You may find what you need in a general practitioner who specialises in holistic health or maybe it will be a naturopath or a nutritionist.

♥ Ask for recommendations.

Ask your family and friends if they know of anyone great that has a similar philosophy to you. You can also ask our Natural New Age Mum community in our Facebook chat group. Please email me if you would like to join. sonia (at) naturalnewagemum.com

♥ Mindd Foundation.

The Mindd Foundation has a directory of biomedical practitioners in Australia and New Zealand. A biomedical approach is one that looks at physiological, biochemical and nutritional factors. To be in this directory, practitioners need to have completed DAN!, Pfeiffer and/or Mindd training programs.

“Integrative Healthcare offers real solutions for the whole family by combining diet, nutrient therapy, structural support, energy medicine and lifestyle to restore the body’s natural ability to grow, heal and prevent disease. Sometimes neuro therapies are also needed.

Mindd Foundation helps practitioners and patients discover and implement effective treatments for Metabolic, Immunologic, Neurologic,Digestive, Developmental conditions that often affect the mind. Our focus is on paediatric disorders such as ADHD, Asthma, allergies, autism, chronic illness, depression, learning and language delay, and digestive and behavioural disorders. Research is showing that these children are coming from families with a history of “brain-immuno-gut disorders” triggered by toxins, malnutrition and infections.” Mindd Foundation.

♥ Bio Balance Health

“Bio-Balance Health’s primary aim is to make available in Australia information on the use of a comprehensive biochemical assessment and advanced complementary nutritional treatment of a range of disorders such as behavioural disorders, ADD, ADHD, learning disorders and Autism as well as mental disorders such as schizophrenia, bipolar disorder and depression. Bio-Balance Health supports a not for profit basis of the training of Doctors in Australia.”

Check out their directory to find a Bio Balance practitioner.

♥ ACNEM

The Australasian College of Nutritional and Environmental Medicine has a practitioner listing that puts members of the public in touch with medical doctors, dentists and other healthcare practitioners in Australia and New Zealand who have completed the ACNEM Primary Modules in NEM and who are current members of the College.

“Nutritional and Environmental Medicine (NEM) is concerned with the interaction of nutritional and environmental factors with human biochemistry and physiology, and the resulting physiological and psychological symptoms and pathology. NEM is evidence-based, drawing on the latest biomedical and genetic science and research to develop new treatment approaches to illness and disease, for primary prevention and to promote optimal health and well-being.

Nutritional deficiencies, imbalances, or the presence of environmental toxins in the body can result in cellular dysfunction, illness or disease. Treatment is aimed at correcting underlying causes as well as providing symptomatic relief. This may involve removal of certain foods from the diet or toxins from the patient’s environment, or prescription of supplements such as vitamins, minerals, trace elements and essential fatty acids where diet and lifestyle alone cannot rectify physiological imbalances.”

♥ ANTA

Not medical as such, but this association is a also a fantastic one to find a natural therapist.

The Australian Natural Therapists Association has a directory of a wide range of natural therapy practitioners. Look here for aromatherapy, homeopathy, traditional Chinese medicine, chiropracters, naturopathy, nutritionists etc.

“The Australian Natural Therapists Association Limited (ANTA) is the largest national democratic association of ‘recognised professional’ traditional, complementary medicine and natural therapy practitioners established for more than 60 years who work in the areas of health care and preventative medicine.”

On a personal note, since finding my holistic GP (who incidentally is a member of the first three organizations), I have finally uncovered long term health issues and am on the way to resolving them!

I would love to know how you find a good holistic medical practitioner. Any tips for us?

Ask Emma the Naturopath!

October 20, 2014 · 2 Comments

Welcome to Ask Emma!

We are very lucky to have leading Aussie naturopath and nutritionist, Emma Sutherland here on the blog today, answering your questions!

1. SANDRA asks….. I would be interested to know what advice you would give for my friend’s son who is 11 and has suffered from chronic constipation all his life. He is a lovely, bright active boy but his mood changes when his constipation is at it’s worse and he can become very aggressive and violent. They have been to specialists and done a few alternative medicine treatments but I don’t think they’ve been given much information other than reactive ways to help him void. What are some ways that they can promote healing for his overdistended bowel?

I would bet my life on this poor little boy having gut dysbiosis. This means the balance between the good and bad bacteria in his digestive system is out. Gut dysbiosis has been linked to antibiotic use, poor maternal gut health during pregnancy, lack of breastfeeding, C-sections, a lack of fibre, as well as processed foods. In fact, the research is really starting to emerge on how profoundly gut dysbiosis impacts overall health.

It’s no wonder he gets aggressive when he is constipated – the enteric nervous system lines the digestive system and is negatively affected by gut dysbiosis! Levels of serotonin can drop and cause mood swings. I would suggest probiotic therapy, lots of fibre in the form of resistant starch as well as bone broth to help reduce inflammation on the gut lining. The fact is, unless you treat the gut dysbiosis, the constipation will probably never completely go away.

2. DIMITRA asks……..I would like to know what I can do to alleviate my PMS symptoms, in particular headaches.

The relative drop of estrogen compared to progesterone that occurs just before your period can cause hormonal headaches and migraines. Actually, most PMT symptoms can be linked back to a hormone imbalance. To help ease the acute headache, load up on magnesium and rescue remedy. To help prevent them, reduce the amount of inflammatory foods in your daily diet – this includes sugar, caffeine, alcohol and gluten. The herb Vitex agnus castus is incredibly effective at supporting progesterone levels and balancing estrogen so take it daily for 2 months to see the best results. I have had so many clients say their PMT is so much better on this amazing herb!

3. LEA asks ………I would love some advice on everyday eating without a gallbladder please! My Gallbladder was removed when I was 16 yrs. old in 1989, and I don’t seem to have a straight answer on what foods I should avoid to help with digestion and bloating.

First of all let’s look at some biology – your gallbladder concentrates bile, which has two major functions. It emulsifies fats in the first part of the small intestine. It also alkalizes the highly acidic contents of the stomach as they are released into the small intestine. Without a gall bladder, you don’t produce concentrated forms of bile so these two functions can get compromised hence the bloating! I would make sure you take a teaspoon of organic apple cider vinegar in a touch of water just before you eat to help your body break down your food. And then take half a teaspoon of bicarb in a little water 30 minutes after your main meal. This will help to alkalise the small intestine. If the small intestine becomes too acidic, pathogenic bacteria will flourish, causing pain and trapped wind. From a food perspective always avoid fried foods, transfats and cream.

4. TASH asks ……… My 6 year old girl is a bit on the heavy side (size 12/14), I do all I can to control what she eats. Plus she does gymnastic twice a week for one hour each day. We eat a healthy and sugar free diet (95% of the time), for sometime now I have been thinking that she might have a food intolerance, could this be a contributor? What can I do?

I actually had a 7 year old boy see me in clinic yesterday for the same reason and I have ordered a food intolerance test for him! Yes it definitely sounds like your daughter could be intolerant to certain foods. When this happens, the immune system produces antibodies and a cascade of inflammation occurs. When we become inflamed our body holds on to fluid and weight in a survival response to try and dilute the inflammation. If she has a hard, distended tummy by the end of the day, sniffs often or has loads of earwax, then you can be pretty sure she has a food intolerance. See a naturopath and make sure you have the proper test done – finger prick for IgG antibodies to around 96 different foods.

5. MEL asks……. My daughter has what appears to be allergies, sneezing running and stuffy nose etc but has tested negative in allergy tests both blood and scratch test hasn’t responded to nasonex and has some relief from clarentyne.

This again sounds like a classic case of food intolerances. I see so many children in clinic who have done the rounds of doctors and tests but are still unwell. Food intolerances are very different to food allergies. Food allergies are immediate, fast, result in IgE antibodies and you know when they happen! Food intolerances are slower to happen. You can eat a certain food and be ok, eat it again and still be ok, then the next time you eat it your immune system responds and forms IgG antibodies. Bam, then you are primed against that food! Each time you eat it after that, your gut gets inflamed and your immune system goes crazy. Make sure you get a proper food intolerance test done – I use a lab called Nutripath based in Melbourne.

6. I have IBS and have been on a Low FODMAP diet for 12 months now. It’s great when I’m on the diet but would really like to transition back to normal eating again eventually. Was wondering if there was anything I could do to restore my gut health, or if this was at all possible. Really hoping I don’t have to remain on this diet forever.

Wow congratulations on your progress so far! I am hoping you have worked out what group of FODMAPs you react to the most. The groups are:

Fructose – mainly fruits, honey

Fructans – grains such as wheat, rye, barley, cashews, pistachios some fruits, & vegetables such as garlic, onions

Galactans – legumes, soy

Lactose – all dairy

Polyols – sweeteners such as sorbitol, vegetables such as mushrooms and fruit such as apricots.

I find with most clients that once they have done a good gut repair program, they can tolerant most FODMAPs better. There tends to be one group that will always be problematic and that is usually fructans. It can look like gluten intolerance but often it is fructans intolerance. For improving gut health, first look at healing the gut lining with the amino acid glutamine, zinc and the anti inflammatory herb turmeric. Probiotic and prebiotic therapy is also needed so top up on both of those as well. Stress will always negatively impact gut health so implementing lifestyle factors to reduce stress is essential.

Ask Emma:

Emma Sutherland is a successful mum, author, naturopath and TV presenter and her mission in life is to inspire women to get their mojo back.

Her first book “50 Foods That Will Change Your Life” is co written with leading home economist Michelle Thrift and is the ultimate guide to healthy eating for women.

She was the expert nutritionist on the popular TV show “Eat Yourself Sexy” on Lifestyle You. Inspiring and uplifting, Eat Yourself Sexy encourages women to take control of their lives and get back on the road to loving themselves.

Emma’s baby daughter, Sophia was born in November 2011 and has been the delight of her life since. Along with Sophia’s arrival, Emma picked up an addiction to every Superfood she can get her hands on! Motherhood has been the most amazing feat she has accomplished and it has only reaffirmed her desire to work more strongly with mums-to-be, mums and their bubbas. In fact, Sophia has inspired Emma’s second book “Sophia Eats – a Parents Guide to Toddler Health and Wellbeing”.

Emma is a fully qualified Naturopath, having completed four years of training in Herbal Medicine, Nutrition and Homoeopathy as well as a Bachelor of Health Science. She has years of experience in treating women and children throughout the preconception to post natal period. She has completed post graduate training in women’s health and is a certified Infant Sleep Consultant. Emma is a registered Naturopath with membership to the Australian Traditional Medicine Society.

Follow Emma:

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Ask Emma !

September 1, 2014 · 10 Comments

Welcome to Ask Emma!

We are very lucky to have leading Aussie naturopath and nutritionist, Emma Sutherland here on the blog today, answering your questions!

1. Is hair sampling a good way to get an understanding of what you’re lacking and what you need? If not, what is a good straightforward test you recommend for overall issues like nutrients, hormones, leaky gut, thyroid or gluten sensitivities?

Hair analysis is fantastic to determine your mineral template and if you have any heavy metals in your body. Unfortunately there is not one single test that will assess nutrients, hormones, leaky gut, thyroid and gluten sensitivities. As a clinical naturopath I conduct a lot of functional testing and these tests are extremely valuable to work out what is going on in your body. Your GP can assess for nutrients and basic hormones which is a great place to start. A naturopath will be able to read these tests and make sure you are in the optimal range. As for gluten, avoid it completely for 4 weeks and then have three serves in 24 hours and see how your body reacts. I find that almost 95% of my clients are gluten sensitive.

2. How much can you trust your ‘cravings’? I often crave cold juicy things when I am getting a migraine, like fruit salad or melon, or cold meat (leftover cooked chicken or steak for example). Should I listen to my cravings, or better yet, is there a way to differentiate between a ‘want’ craving and a ‘need’ craving, if there is a difference at all?

I always feel it’s important to listen to your body and try to determine what it’s telling you. You may be low in a particular vitamin or mineral and your body is driving you to eat a food rich in that nutrient. That being said, it is important to differentiate between emotional hunger and true hunger as they often get mixed up. Emotional hunger is felt in your head, wants to be satisfied instantly and leaves guilt in its wake. True hunger is felt in the gut, doesn’t need instant gratification and is guilt free. When you feel a craving, stop, have a glass of water and ask whether it is emotional hunger or true hunger.

3. What are some diet-based/supplement-based tools to rebalance hormones postpartum?

In the first few months after your new baby has arrived, the need for many nutrients is high as sleep levels are low and all your energy is going into your little one. Rebalancing hormones will also depend on whether you are breast feeding or not. In the few weeks after birth, there is a cascade of very strong hormones that initiates breastfeeding. Your levels of estrogen and progesterone change from pregnancy and this can all leave you feeling highly emotional.

The single most important thing you can do to support your hormones in those early weeks is to sleep as much as possible. When we sleep, our body heals, repairs and works hard to restore equilibrium.

Once you are past the first three weeks, turn your focus onto your diet and ensure you are eating well. Prioritise time when your baby is napping to organise food in advance. Cut up enough fruit for 2 days, chop veggies for 3 days, make soups and casseroles that can freeze and if anyone asks what they can do to help I say “make me some healthy food!”

I strongly recommend taking high quality fish oils as the omega 3 fatty acids help support stable hormones and good mental health. Magnesium is our number one relaxing mineral so perfect to help a tired nervous system. B vitamins are critical for hormone balance and are best taken in the morning.

4. My very picker eater son who is 2 and a half – I’ve heard this could be a zinc deficiency? Is that true? Or just being a frustrating toddler

At this age most toddlers go through a stage of fussy eating, in fact around 65% become picker eaters so you are not alone! Being consistent and repetitious with routine is important as research shows that picky eaters need to be exposed to a food at least 21 times before they even consider eating it. Zinc is certainly in high demand as it is a structural component of growing cells and plays a key role in immunity. Make sure you increase all zinc containing foods to ensure he is getting enough – grass fed beef & lamb, sesame seeds, pumpkin seeds, egg yolks and Brazil nuts.

5. Are allergies related to gut health?? If so, is there anything you can do nutritionally to help restore good gut health?? I have a 2yr old and 10 month old diagnosed with severe allergies, we have no history of any allergies in either side of our families. I have done some research and there are studies out there that link gut health with allergic reactions. Unfortunately both my boys were given antibiotics at birth due to meconium, I was never advised to give them probiotics at all and I have watched them both suffer with severe constipation and stomach pain and then the allergies. I am wondering if there is anything I can do to help them??

There is so much you can do to help them! You are right there is a lot of very good research on how important gut health is and Catalyst had a brilliant documentary about it recently (). I would see a naturopath for support as there are many different strains of probiotics and you want to ensure you give the right ones. I would recommend doing a stool test with a functional lab such as Bioscreen or Nutripath to assess the current gut flora, which can be organized through your practitioner. A type of fibre called resistant starch is important as it provides fuel for healthy bacteria to thrive on. Fermented foods such as kefir, kombucha and kim chi are fantastic and bone broth can help to heal an inflamed gut lining.

6. What are your recommendations for courses for those wanting to study nutrition? Any online courses?

It depends on why you want to study nutrition. If you want to have more knowledge so that you can ensure your family is eating the right foods and they are healthy, then online courses can be suitable. If you want to go into business and work with clients to help them improve their health, then its best to do a face to face course and get yourself a Bachelor of Science.

About Emma:

Emma Sutherland is a successful mum, author, naturopath and TV presenter and her mission in life is to inspire women to get their mojo back.

Her first book “50 Foods That Will Change Your Life” is co written with leading home economist Michelle Thrift and is the ultimate guide to healthy eating for women.

Follow Emma:

Website Facebook Twitter Instagram Youtube

Got a question for Emma?

Leave it here in the comments or email sonia@naturalnewagemum.com and Emma will select six to answer next month.