water-disaster

This will be the last post for this term.  So with holidays coming up, please continue to guide what your children eat and enjoy the holidays.  There are a lot of parents who care about what their children eat and they are educating their children on what is and what is not good for them. We do this through the curriculum too. Please  read the article below and write in to share your family’s experiences with food additives. If we stop buying these harmful foods, manufacturers will stop making them!

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Want calm and happy families? OR Are you affected by food additives?

What we eat has changed dramatically over the last forty years. Now, a growing number of people are adversely affected by chemicals in foods.

The good news is that it is possible to be free of a range of chronic health problems like migraine, headaches, eczema, irritable bowel syndrome and asthma through to behavioural problems like anxiety and depression, sleep disorders, irritability and restlessness. You can do this by carrying out an elimination diet to identify intolerances to natural and synthetic food chemicals.

Much of the information in Sue Dengate’s book, “The Failsafe Cookbook: Reducing food chemicals for calm, happy families”, is based on results from a unique study at Sydney’s Royal Prince Alfred Hospital (RPAH) Allergy Clinic. Over twenty years, the adverse effects of foods were investigated in more than 20,000 patients. As a result of their studies, RPAH researchers identified a number of food chemicals that often cause problems. The full story and many others about a wide range of food-related improvements in children and adults are on Sue’s website, www.ozemail.com.au/~sdengate.

Altogether, fifty food additives have been found to cause problems, as well as salicylates, amines and natural glutamates or flavour enhancers. To understand food reactions, one has to understand the difference between food allergy and food intolerance. True allergy is quite rare, affecting less than 1% of adults and less than 3% of children under five. Only a few foods are usually implicated – in Australia most commonly wheat, dairy foods, soy, peanuts, seafood and eggs. An allergic reaction is generally very quick and obvious, involving itching, swelling and perhaps breathing difficulties – even anaphylactic shock – soon after eating a particular food. Even a tiny dose can trigger a reaction in a person with allergy. By comparison, food intolerance is much more common, affecting both adults and children. Many foods can be involved and reactions are related to dose and can be delayed for hours or even days. So intolerance reactions are much more difficult to identify than allergic reactions. The only way to test for intolerance is a comprehensive elimination and challenge diet.

When a child “goes ballistic”, no-one questions what he ate yesterday or the day before. People usually look at the food last eaten. If nothing is obvious, they conclude that foods were not to blame or they blame the wrong foods.

Monosodium glutamate (MSG) is one such offender. This is now described as flavour enhancer 621. MSG and related flavour enhancers (627, 631, 635) are used in virtually all tasty takeaway and snack foods from burgers to flavoured chips and biscuits to soups and gravies. There is no way to know what dose you might be eating. Children are likely to eat MSG in snack food. For example, a packet of Cheezels is clearly labelled “No Preservatives, No Artificial Colours, No Artificial Flavours. What it does contain is hydrolysed vegetable protein and yeast extract as well as flavour enhancers 621, 627, 631.

Manufacturers often reassure consumers that “only a small amount” of additive is used, implying “so it couldn’t cause any problems”. The trouble is that effects are cumulative and can build up gradually over several weeks if that food is eaten everyday. When this happens, the result can be recurrent or chronic symptoms such as lethargy, asthma, bloating, a skin rash or irritable behaviour that comes and goes with no obvious cause.

To cut a long story short, children’s behaviour is most likely to be affected by salicylates, closely followed by preservatives and then colours.

Food chemical Approximate % reacting to challenge Salicylates, preservatives 70-75% Colours, nitrates 55-60% Amines, MSG, antioxidants (310-321) 20%

Irritability, or having a short fuse, restlessness, inattention and sleep disturbance are more common than hyperactivity. One study found that the behaviour of children aged two to six affected by food additives was characterised by constant crying and tantrums. They were disruptive, easily distracted and unable to be comforted or controlled. By comparison, seven to fourteen-year-olds were more likely to be irritable, aimlessly active, lacking self-control, whiney and unhappy, “like a bear with a sore head”.

Irritability is considered to be the core feature of Oppositional Defiant Disorder (ODD), a new condition which is characterised by a child losing their temper, arguing with adults, refusing adult requests or defying rules, deliberately annoying other people, blaming others for his or her own mistakes, being touchy or easily annoyed, angry and resentful. It can occur with or without Attention Deficit Hyperactivity Disorder (ADHD). The symptoms of oppositional defiance can disappear completely if the elimination diet is followed strictly, whereas children with ADHD can improve dramatically on this diet but there may still be aspects of ADHD which will need management. RPAH researchers found that about 60% of children with behaviour problems improve on this elimination diet. Of the remainder, some families said it helps but don’t do it properly because it is too much trouble.

How to avoid additives

Look for the “ingredients” listed on food packaging and look for the additives listed below. Altogether there are approximately 350 additives, plus flavours permitted in Australian foods. Fifty additives have been identified as causing problems by RPAH Allergy Clinic. This leaves hundreds of additives which are unlikely to cause reactions, such as Vitamin C (code 300) Vitamin E tocopherols (306) vegetable gums like guar gum (412), and emulsifiers such as lecithin (322).

Take this little snippet of information with you on your next shopping trip

AVOID THESE ADDITIVES Colours: 102, 107, 110, 122-129, 132, 133, 142, 151, 155, 160b(annatto) Preservatives: Sorbates 200-203 Benzoates 210-213 Sulphites 220-228 Nitrates, nitrites 249-252 Whey powder Antioxidants: Gallates 310-312 TBHQ, BHA, BHT 319-321 Flavour Enhancers: Glutamates incl MSG 621-625 Disodium guanylate 627 Disodium inosinate 631 Ribonucleotides 635 Hydrolysed Vegetable Protein (HVP) Artificial Flavours

What’s in a hot dog? A particular brand of frankfurters contain preservative 250 (sodium nitrite), preservative 223 (sodium metabisulphite; as well as colour 160b (annatto) and colour 120 (cochineal), which were not listed on the label. The roll will probably contain preservative 282 (calcium propionate). Then there’s the sauce. All additives except cochineal are associated with reactions, usually delayed. SO……. Don’t eat it!

During Yarrilee School’s 10-year celebrations in October, we are fortunate to have Jenny Pham from Fraser Coast Health Service presenting a workhop on nutrition for parents and carers which focuses on the requirements for healthy growing children.  Watch out for the details coming out in the school newsletter soon and be sure to add your name to the list of excited participants.  See you there!

The last article focused on eating healthy lunches.  This week’s focus is on Breakfasts. 

 

It is very important to fuel your body to get it started in the morning as your body has been shut down overnight. 

You will not burn fat in the morning until you have had a meal. 

Skipping breakfast actually STOPS you losing weight and you have less energy to do physical activity!

Breakfast improves intellectual performance!

 

TEN INSTANT BENEFITS OF BREAKFAST:

 

1. Breakfast is critical for children to improve behaviour, concentration and learning ability at schools.  It also prompts them to brush their teeth each morning.
2. Sets a good example for children;
3. Boosts your metabolic rate for the entire day;
4. Gives you energy and reduces fatigue;
5. Puts you in a good mood, increases alertness and memory function and helps reduce stress;
6. Puts your bowels in motion;
7. Puts your immune system on alert to fight nasties;
8. Helps regulate blood sugar and insulin levels, especially if it includes wholegrain breads or cereals and beans;
9. Breakfast has been identified as one of the seven healthy practices of people who  presently enjoy better physical health (at every age) and live longer.
10. A healthy breakfast improves your nutrient intake for the entire day.

(Adapted from “The Breakfast Book” by Sue Radd.  Hodder, 2003)

 

Healthy breakfast choices

 

Wholegrain cereals with low fat milk

Wholegrain bread

Raisin toast

Scrambled or poached eggs on toast

Fruit

Baked beans on toast

Low fat yoghurt

Milkshake

Banana smoothie

Porridge

Crumpets

Bagel with cottage cheese

 

Breakfast tips for people on the go:

 

Plan or pack your breakfast the night before.

Eat a piece of fruit until you have time for something more.

Keep some breakfast bars or drinks handy..

 

Let’s keep those lunch boxes full of nutritious food so that your child gets the most out of the learning situations at school. Try these fresh ideas for school lunches – or come up with your own combinations.  See below, also,  how to deal with problems regarding fussy eaters, try some new recipes suitable for lunchboxes, and check out options for healthy snacks.

 

GET WRAPPED

Fill flat pita or pocket bread with shaved ham, sliced avocado and shredded lettuce.  Add a muffin, cheese snack, some fresh grapes and cherry tomatoes in a separate box, plus a drink bottle.

 

SHAPE UP

Make vegemite sandwiches (or your favourite spread) and shape with a biscuit cutter, if you like.  Pack a small pear, some strawberries, pretzels and a cheese snack and fruit juice.

 

BIG BITES

Pack 2 multigrain or wholemeal dinner rolls with chicken, grated carrot and lettuce.  Add cheese and some crackers, fruit and yoghurt and some fresh cherries.

 

MIXED BUSINESS

Put a foil-wrapped mini drumstick next to a chilled milk drink to keep it cold.  Add some crackers, a boiled egg, carrot sticks, melon and some popcorn.

 

What Drives Parents Mad:

 

Problem 1:  My child eats too much junk food.

Occasional treats such as lollies, chocolates, cakes and biscuits are fine for children, but avoid having them in the house.  If they are not available, your child will be less likely to ask for them and less likely to ask for them in preference to more nutritious foods.

 

Problem 2:  My child only eats white bread.

While your child may have eaten all types of bread as a pre-schooler, it appears that peer pressure influences what is eaten at school.  Surveys show white bread is the preferred bread of school children.  All white bread is nutritious and is much better than having no bread at all.

 

Problem 3:  My child won’t eat breakfast.

Studies have shown that children who don’t eat breakfast do not perform as efficiently at school and have poorer memories.  Make breakfast simple:  a bowl of cereal, milk and juice.  If your child doesn’t like to eat at home in the morning, prepare a sandwich and juice or fruit to eat on the way to school.  (Of the 20% of children in a Sydney survey who ate on the way to school, one third ate confectionary – not a good way to start the day.

 

Problem 4:  Jam sandwiches for lunch?

While not the most nutritionally ideal filling on a sandwich, if taken occasionally, jam will do no harm.  Jam on bread is a vehicle for getting children to eat bread, a good source of protein, starch, fibre and vitamins and minerals.  Often it may be a choice of jam sandwiches or no lunch at all.  As lunch is important, opt for the jam sandwiches.

 

Lunchbox recipes

(“Beyond Jam Sandwiches – Healthy food ideas for children aged 5-12 years”, by Anne Hillis and Penelope Stone, Southern Cross University Press.)

 

Tasty Chicken Drumsticks

 

Preparation time: 10 minutes

Freezing:  suitable

Serves six small children or 3 hungry ones

 

6 chicken drumsticks

2 tablespoons salf-reduced soy sauce

1 tablespoon apricot jam

1 tablespoon water

1 clove garlic, crushed

 

1. Remove skin from drumsticks.  Combine the remaining ingredients.  Marinate the chicken for at least two hours.
2. Bake drumsticks in a hot oven (200 degrees C) on a lightly greased tray for 45 minutes.  Cool for a few minutes.  Store in a covered container and refrigerate.

Note:  Prepare a dozen drumsticks at a time, freeze singly and remove the required number the night before to defrost in the fridge.

 

Chicken Meatballs

 

Preparation time:  15 minutes

Makes 16 meatballs

 

500g lean chicken mince

3 green onions, finely chopped,

1 small carrot, grated

2 tablespoons plain flour

6 sprigs parsley, finely chopped

1 teaspoon prepared French mustard (not the hot variety)

1 egg

 

1. Combine all ingredients.  Roll walnut-sized pieces into balls. Place on a lightly greased baking tray.
2. Bake in a hot oven (200 degrees C) for 15 minutes.  Turn meatballs over.  Bake for a further 10 minutes. Cool on greaseproof paper.

 

Note:  For teriyaki meat balls, substitute minced beef for chicken and use soy sauce in place of French mustard.  For sweet and sour meat balls, substitute lean pork mince for chicken, add one table spoon of soy sauce and one tablespoon drained crushed pineapple.

 

Tuna and rice slice

 

Preparation time: 20 minutes

Freezing:  suitable

Serves 4

 

Half cup rice

425g can tuna in spring water, drained

220g sweet corn kernels

4 to 6 green onions, chopped

Half cup chopped  celery

2 eggs

 

1. Cook rice in boiling water. Drain well.  Combine with the remaining ingredients.
2. Spread the mixture in an 18 x 28cm lamington tin.  Bake in a hot oven (200 degrees C) for 20 minutes or until set.  Cut into squares when cold.

To snack or not to snack?

 

Children have a limited stomach capacity, so they need to snack between meals to get the energy needed to grow and play.  With snacks estimated to provide around one third of a child’s energy needs, it is important that these snacks are nutritious.  Here are some easy school snack suggestions from the dieticians at the Children’s Hospital in Westmead in Sydney:

 

Slice of fruit loaf or bun

Pancake or pikelet (add mashed banana to mixture for a change)

Small handful of rice crackers or bakes wheat pretzels

Wholemeal crackers with a slice of low fat cheese

Cup of popcorn (pop in the microwave).  Add a small amount of dried fruit for variety

Small can baked beans or spaghetti

Slice of low-fat cheese with a bundle of carrot and celery sticks

Tub of low-fat yoghurt (freeze the night before in warmer months)

Piece of fresh fruit or a cup of fruit salad in a container

Small handful of dried fruit

 

Thank you to all those parents who collected recipes and brochures at last week’s Junior Sports Day.  The samples of Vegetable Slice went down well, I hear.  So I have included the recipe below for your enjoyment.  Remember to pack one or two pieces of fruit (or the equivalent in vegetables) in your child’s lunch box each day. Let’s work together to minimize the pre-packaged foods that usually contain those chemicals that are harmful to children’s well-being so that they are healthier and happier.

Vegetable Slice 

Preparation time:  30 minutes;   Freezing:  suitable;    Serves:  6 as a meal, more if put into lunchboxes

 2 large zucchini

2 large carrots

1 large onion

220g can sweet corn kernels

2 rashers of lean bacon, finely chopped

Half cup grated cheese

4 eggs

1 cup self-raising flour

1 cup milk

 

1. Coarsely grate the zucchini, carrots and onion (use a food processor if preferred).
2. Combine all ingredients in a large bowl.  Press into a lightly greased lasagne dish.  Bake in a hot oven (200 degrees C) for one hour. 
3. Allow to cool.  Cut into small squares for the lunchbox, or larger squares to serve as a hot meal.

This Friday, parents have the opportunity to visit the Healthy Schools Committee display at the Junior Sports Carnival.  You are invited to put your name down to attend a workshop in the near future about “Good Nutrition for Children” too.

 

Check out the samples of packed healthy lunches and sample the fare that you might like to add to your child’s lunches to add nutritious variety.  Recipes will be provided.

 

Did you know what a wonderful food source bananas are?  Collect your information sheet on bananas.

 

Our student representatives on the Healthy Schools Committee will be in attendance at the display.

ALDI takes Industry Lead to Remove Artificial Food Colourings from all Products.
(From the June issue of the “Learning Connections” newsletter) 

 
ALDI has announced it is reformulating all its exclusive branded food items to remove the six food colours which have been proven to cause hyperactivity in children. The process will be completed by the end of 2009. A recent study by researchers at the University of Southampton clearly demonstrated   increased levels of hyperactivity in young children consuming some artificial food additives.
 
The six food colours ALDI is replacing with natural colours are:
• Tartrazine (102) – may cause hyperactivity, linked to allergic reactions and migraine
• Quinoline Yellow (104) – may cause hyperactivity, linked to rashes
• Sunset Yellow (110) – may cause hyperactivity, linked to stomach upsets and swelling of skin
• Carmoisine (122) – may cause hyperactivity and is alleged to cause water retention in those allergic to aspirin
• Ponceau (124) – may cause hyperactivity and is believed to cause problems for asthmatics
• Allura Red (129) – may cause hyperactivity; may bring on allergic reactions
 
They are in the process of removing, wherever possible, a further eight artificial food colours used in Australian food manufacturing, as well as a number of preservatives which have been identified as ‘undesirable’.
“These are just an example of the many initiatives we have underway to ensure the highest quality of our products. We work closely with our suppliers, and all our products undergo rigorous testing to ensure the quality is as good as, if not better than, leading brands.”

Throughout Term 2 SDR, Year 6 were fortunate enough to be involved in a Healthy Schools initiative, having access to a health professional, Hayden. Throughout the term, two workshops were offered to members of the community as well as students from SDR, after school. The students enjoyed these immensely and learnt about preparation for physical activity including appropriate clothing, hydration, sunscreen and the types of places and activities that can be included. The second session looked at keeping the body healthy, reviewing the importance of physical activity and considering the importance of healthy food choices.

 

 

Throughout the term, four sessions were offered with a professional trainer – Jess. From 2:00 until 3:00pm each Wednesday afternoon, pedometers were attached and fitness training began with the emphasis on participation and movement for the entire sixty minutes. These included monitoring steps, distance and calories burnt while stretching, walking and incorporating games into physical activity. Unfortunately due to the weather, two session were rained out but made up later on – the students being very disappointed and asked why we could not continue with the sessions even though there was driving rain and high winds; all we needed were the umbrellas. The beep test was another measure of student fitness completed during the term and this will once again be tested during term three to help students monitor improvement in their levels of fitness over a period of time.

 

SDR would like to take this opportunity to thank the Healthy Schools committee for being selected to participate along with Hayden and Jess for the time and enthusiasm given to the students, and their commitment to improving fitness and health in our students.

 

For more information, you can visit Hayden’s website: www.time2exercise.com.au 

 

The Walking Group

 

The Yarrilee Walking Group for adults began on 11^th May.  We walk each Monday afternoon at 4:00pm and we meet in front of the school each time.  Parents and teachers are invited to join in when you can.  Why not make it a regular appointment on your calendar!

 

Why are we walking for health?

Brisk walking is a form of aerobic exercise that increases your heart rate for an extended time.  Aerobic exercise helps strengthen your heart, lungs and muscles.  A strong heart carries more blood, along with oxygen and nutrients, to the rest of the body.  Aerobic exercise also lowers blood pressure and can help you to stay at a healthy weight.  Walking and other aerobic exercise can also improve your mood and evergy.  Regular exercise helps prevent anxiety and depression.  Walking also keeps your bones healthy.  It is a weight-bearing activity, which means that it works the muscles and bones against gravity.  This in turn reduces your risk of osteoporosis and broken bones.  Like all physical activity, walking burns calories.  Being active is important for staying at a healthy weight.

 

The beauty of walking is that you can do it anytime, anywhere.  You don’t need any equipment and you already know how to do it.  Best of all, it’s free!  Come join us soon.