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Family health

__Here are some practical tips…__

## 1. Use colour

One of the key principles of healthy eating is to ‘eat a rainbow of fruit and vegetables’. The more colour you can get into your family’s diet from varied, brightly-coloured fruit and vegetables, the healthier their diet will be.
 
The pigments in foods that give them their colour come from natural compounds called phytochemicals. Many of these are antioxidants (natural chemicals) thought to protect against harmful substances called free radicals. The richest sources of these are fresh fruit and vegetables, which are associated with lower levels of diseases such as heart disease and cancer. 
 
For example, red, purple and blue foods such as currants, berries and grapes are rich in phytochemicals called anthocyanins. Studies show that these have antioxidative and antimicrobial activities that might help improve visual and neurological health, and might help protect against various diseases. 
 
Here’s a simple guide to other coloured vegetables and fruit that are rich in protective phytochemicals – use a wide variety:
 
__Red__ - Tomatoes, red berries, watermelon, cherries, red peppers and pomegranates
__Yellow__ - Butternut squash, honeydew melons, lemons, papayas, peaches, persimmons, swedes, yellow peppers
__Orange__ - Carrots, butternut squash, pumpkins and sweet potatoes
__Beige/white__ - Bananas, celeriac, garlic, Jerusalem artichokes, mushrooms, onions, turnips, white peaches
__Purple/blue__ - Aubergines, blackberries, blackcurrants, purple grapes, red cabbage, purple/green vegetables such as purple kale, broccoli and artichokes
__Green__ - Broccoli, cabbage, Brussels sprouts, kale and pak choi.
 
## 2. Use your senses
Touching and smelling food during its preparation and cooking activates the hormonal, nervous and enzymatic processes that help us digest it and absorb nutrients. 

This can start from choosing fruits and vegetables by smelling for ripeness. It can continue when you appreciate the texture and delicious scents as you chop and squeeze pungent foods such as parsley, garlic and lemon. Cooking healthily is a delicious journey, long before you start eating. 

Try to get children involved in this process. Encouraging them to enjoy food preparation with you will help engender an ease around fresh food in them as they get older. Also, studies show children who are involved in cooking make better diet choices.

## 3. Hide the healthy 
Try not to declare ‘We’re going to start eating healthy food.’ This can make the family think they’re getting boring or bland food. Instead, slowly start to include healthy food into meals that look as appetising and delicious as the foods they’re used to. The following tiny hacks can make a big difference:

- When making Bolognese sauce, try substituting half the mince with tinned brown lentils (rinse them off to remove salty residue)
- To use less salt, which is associated with increased risk of high blood pressure, try substituting it with lemon or lime. It sounds odd but it works. Or, use fresh herbs instead (see below). Lower your salt use gradually and your family’s taste buds will adapt
- Try substituting half the mayonnaise in coleslaw for yogurt or cutting potatoes into chip-like shapes and roasting them so they look like chips. If it looks like the food they’re used to,  children are more likely to eat it

## 4. Emphasise wholegrains

One of the simplest changes that will make your cooking healthier is to use more wholegrains. Studies show that 2-3 daily servings of wholegrains might help prevent illnesses such as type 2 diabetes, cardiovascular disease, and colorectal, pancreatic, and gastric cancers.
 
Wholegrains contain more fibre, which is essential for digestion. They’re also unprocessed and retain many nutrients that their processed hybrids don’t. Many such foods also have a lower glycaemic index (GI), which means they take longer to be digested. That also means they can keep your blood sugar stable for longer so you avoid excessive cravings between meals. 
 
Here are some ways to add more wholegrains to your cooking:
 
- __Short grain brown rice instead of white__ - It has the same texture but is higher in fibre and nutrients
- __Opt for wholemeal sourdough bread__ - This is high in fibre and contains healthy bacteria that might help with gut health. It’s much more filling than regular bread, too
- __Swap porridge oats for whole (sometimes called ‘jumbo’) oats__ - They’re less processed, cook in a similar way and contain more essential heart-healthy beta-glucan fibres 
- __Use high-protein wholegrains__ - This will help increase the protein content of your meals (which can help with satiety as well as bone and muscle growth) as well as adding fibre and nutrients. Wholegrains that are high in protein include quinoa, buckwheat, wild rice, millet and couscous
 
## 5. Have a few healthy bases – and use them often

You can’t reinvent the wheel at every meal. And, if you try to create a brand new meal from scratch each time you cook at home, you might start to feel that healthy cooking is a chore. But it needn’t be. 
 
By knowing a few healthy essentials that work for you and using them often, you can save time looking for recipes and buying new ingredients. There’s nothing wrong with a little repetitive eating, if it helps you to make healthier choices. 
 
Here are some suggestions for go-to tricks that can help make healthy food tastier without much thought:
 
- __The healthy salad dressing__ - Take 2 tbsp olive oil, a drizzle of balsamic vinegar, a tsp honey and a pinch of mustard. Mix together to brighten up a leafy salad
- __The vegetable brighteners__ - Add lemon, fresh herbs and a little avocado, sesame or olive oil to give steamed vegetables more appeal. Foods like broccoli, asparagus and mangetout can be lightly sautéed in a little warm oil for about 2 minutes, then drizzled with lemon or lime and a pinch of black pepper
- __The satisfying stew__ - Use the following as your go-to stew recipe – then all you have to do is change the base. Sauté chopped onions or garlic in a little warm oil, add fresh spices or herbs and stir until translucent. Then stir in the stew base – this could be chicken, lean lamb or beef pieces, or it might be tinned beans or chopped tofu if you’re vegan – until brown. Add a litre of stock, some tomato purée, season and bring to the boil. Then lower the heat and simmer and reduce until the base is cooked through. You can add fresh vegetables near the end of cooking time for added nutrition 
- __The child-friendly dip__ - Studies show children are more likely to eat vegetables if they are served with a dip. Try this healthy garlic mayonnaise alternative: mix a little garlic powder, onion powder, a pinch of salt, soy sauce, paprika, and chopped spring onions into a cup of plain Greek yogurt and serve with raw vegetable crudités

## 6. Use fresh herbs

There’s no better way to flavour your food than using fresh herbs and avoid leaning on salt for taste.
 
But knowing which ones to use can be confusing. Herbs also have a short shelf life, which makes many people reluctant to use them often.
 
To minimise waste, figure out your family’s 3-4 favourite fresh herbs, especially those that pair well with lots of different foods. Then, keep these on hand for use in your staple meals. It’s easier to experiment with something you know the family like the taste of, than to constantly test out new flavours on them.
 
Here are some versatile suggestions: 
 
- __Basil__ - For Italian-based dishes, and tomato-based salads – tomato, mozzarella, avocado and fresh basil drizzled with olive oil and apple cider vinegar is a wonderful quick lunch
- __Coriander__ - For Asian- and Oriental-inspired foods, especially stir-fries and curries
- __Flat-leaf parsley__ - For everything, but especially for Middle Eastern-inspired dishes and fresh fish 
- __Chives__ - For fresh fish, dips and salads
 
For use in cooked foods, buy and chop fresh herbs then put into ice cube trays. Cover with water and freeze. Once they’re frozen, you can pop your herb ‘ice’ into plastic bags for use when you’re ready.
 
We hope these hacks have inspired you to experiment more with cooking healthy at home. Now, over to you.
 
__Reviewed by: Rhianna McClymont, Lead GP, Kry__

 


Kry.co.uk > Your health > 6 tips for healthy cooking at home

Header GettyImages-1062249974 cook healthy

There’s no inborn art to healthy cooking – it’s something that can be learned. The good news is a few simple principles can help you put together healthy, filling and nutritious food for the family, with minimum fuss.

Family

6 tips for healthy cooking at home

## Quick Facts 
 
- Reassure children and never show your own frustration and stress
- Getting children active outdoors will help reset their sleep/wake cycle, making bedtimes easier
- Setting boundaries around screen time will help encourage healthy sleep

For a lot of children, the past few months have brought many changes. Their normal routine might be out of sync and their home environment might have changed. They might have had to take time off school, with their parents working from home.
 
That’s a lot of change to deal with. One of the consequences of this could be changes to their sleep habits, with a later sleep schedule and more fluidity in their wake-up times.
 
Some of the ways that sleep issues can manifest include:

- Problems falling asleep
- Waking in the night and unable to go back to sleep
- Vivid dreams or nightmares
- Increased bedwetting (small children)
- Separation anxiety

These tips can help reduce bedtime issues and help your child get enough sleep, whatever their age.
 
## TODDLERS 

__1. __Stick to a routine____
A bedtime routine is one of the most helpful ways for toddlers and small children to fall asleep easily. It provides cues that it’s time for bed and is calming and reassuring.
 
Licensed Kry child psychologist Martin Forster recommends keeping to a routine even at weekends and during holidays. You can make it quite playful, talking through what you’re going to do and in what order.
 
You can help promote a good night’s sleep with quiet and relaxing activities such as a warm bath and reading them a story.

__2. __Wear them out____
Regular exercise and fresh air will make your toddler feel tired. Very young children and toddlers benefit from outdoor play in many ways but it also helps to tire them out, which promotes better sleep at night.


__3. __Fade away your presence____
If a child won’t sleep in their own bed or without a parent present, Forster says one of the best ways to help them become more independent is to ‘fade away’ your presence. Start sleeping next to the child and gradually move further out of the room each night. 


__4. __Create a suitable sleep climate____
A cool, dark, comfortable room helps a good night’s sleep. Try to keep your child’s room around 17-18C and use blackout curtains or blinds. 

 
## PRIMARY YEARS 


__1. __Stick to a routine____
If schedules have changed due to coronavirus, sleep times might have become later. Try to keep to a schedule that will regulate their sleep patterns. Although their routine will be a little different to when they were toddlers, consistency is key. A bath or shower and a book at bedtime are still cues that it’s time for sleep. A routine also acts as extra comfort and reassurance.
 
__2. __Get them outdoors____
Time outside in the sunshine is important for young children. It helps their immune system and regulates their circadian rhythms (their natural sleep-wake cycle), which improves their sleep.
 
‘There’s a connection between exercise and movement throughout the day and sleep,’ says Forster. ‘Kids who exercise will sleep well.’ He advises not to do lots of exercise within 2 hours of going to bed as it can stimulate children.
 
__3. __Reassurance and support____
Children pick up on family worries, even when you’re trying to hide things from them. This can affect their sleep and cause problems such as bedwetting.
 
‘Help them cope with their worries by talking about them and easing the burden,’ says Forster. Reassuring a child is one of the first ways to alleviate their anxiety, he says. ‘The most important thing to communicate to a child is: “We have a plan.”’
 
If their sleep is disrupted by bedwetting, Forster says try not to show your frustration. ‘It’s important to carry those emotions within yourself and be comforting and not to make a big fuss about it,’ he says. ‘Try to deal with your own stress or you can get into a vicious circle where a child is stressed about wetting the bed, which can make it worse.’
 
It helps to make sure your child doesn’t have too much to drink before bed. Make going to the toilet part of the bedtime routine.
 
Gentle breathing exercises can also reduce anxiety before bedtime. The [Headspace app for children](https://www.headspace.com/meditation/kids) has easy breathing exercises and meditation techniques.

__4. __Limit screen time____
Increased screen time impacts sleep quality. 
Schoolwork and educational apps mean children need to use tablets and computers but you still need to set boundaries around screen time. Try to keep a schedule for screen use, offer alternatives and come up with other ways to learn and have fun. Model healthy screen use by putting aside your own screen at certain times.
 
Forster says breaking up screen time with getting outdoors and exercising is vitally important.

__5. __Drawing and talking about dreams____
Stress or worry might show up in vivid dreams or nightmares. A child’s life experiences and what happens during their day is ‘material for their dreams,’ says Forster.
 
‘Talk to them about their dream, then discuss how a good ending to that dream might look. What would happen to change the ending of the dream?’ Forster says that making up stories and drawing pictures about a troubling dream is helpful as it ‘re-programmes the brain’.


## TEENS

__1. __Morning exercise____
For teens, it’s useful to get outdoors. Encourage them to do a workout such as a run in the fresh air, first thing. This triggers the body to produce more melatonin in the early evening, which helps prepare their bodies for sleep.
 
__2. __Reassurance to ease anxiety____
Anxiety is one of the most common mental health problems in children and adults. Teenagers might be concerned about global issues. They’re also prone to stress from school demands, problems with friendships, self-esteem issues, and changes to their body.
 
As the teenage years are a challenging time, ensuring they have enough sleep is one way to support them. You can help to ease their anxiety with regular chats and fun activities, encouraging them to grow in independence and confidence.
 
A set routine for meals, schoolwork and bedtime is still useful to help them get good quality sleep. Offering to chat before they go to bed can help them get things off their chest.

 
__3. __Encourage them to stop using devices before bed____
Teenagers are adjusting to remote learning and social gatherings via video calls. Setting limits around screen use and making sure teens take screen breaks is really important.
 
Try to encourage them to avoid screen time 1-2 hours before bed. The blue light given off by electronic devices suppresses the production of melatonin – the hormone that helps us prepare for sleep. Blue light also reduces Rapid Eye Movement (REM) sleep, essential to the processing of emotions and learning. So, too much screen time may mean your teen wakes up feeling sleepier, not refreshed.

__4. __Associate the bedroom with sleep____
For teens who wake in the night, Forster recommends they do not lie in bed struggling to sleep. He suggests they get up and do something else in another room until they feel tired again. That way, they only associate the bedroom with sleep.





kry.co.uk > Your health > Tips to help children get to sleep

Tips to help children get to sleep

If your child’s routine has been disturbed in the past few months, it might have affected their sleep patterns. Get bedtime back on track with these expert tips


While the spread of Covid-19 might have you feeling stressed or uneasy, your children may be experiencing even deeper levels of fear and confusion. Some might show it.  Others will keep it to themselves.
 
Younger children especially are less able to express or understand their fears and might be feeling concerned about this ‘new illness’ everyone is talking about.
 
## Gauge their level of fear – don’t assume it

However, before talking about it with your child, licensed Kry/Kry psychologist, Martin Forster PhD, says, ‘It’s important to assess whether your child is actually worried about coronavirus or not, so you don’t impose worries that aren’t there.’
 
He advises asking questions about what your child has heard and whether they have talked about it with anyone else. 
 
Whether it’s from reports on the news or from friends, children pick up snippets of stories and don’t always understand how to process new information. Their lack of understanding can heighten anxiety because – both for children and adults – stress originates from uncertainty. 
 
Making sure your children feel informed is one of the first ways you can help lessen their anxiety. If they already have some knowledge of the virus, gauge their level of understanding and find out what specifically, they’re confused about. 
 
## Keep it simple
 
According to the UK Mental Health Foundation, some of the ways to help children stay mentally well include ensuring they feel understood, valued and safe.
 
Reassuring your child that they are unlikely to become seriously ill with coronavirus is important. Forster advises answering questions honestly, simply and as concisely as possible but putting certain facts into context. 
 
If they hear about people dying, explain that it’s very uncommon. If they worry about their grandparents, explain that the lockdown rules are to protect them and keep them safe.
 
## Watch how you’re talking about the virus with other adults
 
As parents, we need to be careful about how we act and what we talk about with other adults that children might overhear, says Forster.
 
‘You need to avoid displaying hopelessness or loss of control as children fear seeing their parents losing it. They need to see hope,’ he says. ‘Letting them know that you’re there and will look after them will also help’.
 
## Make it practical
 
Empower kids by giving them practical tips on how they can look after themselves. Talk to them about the importance of hygiene and keeping their hands clean.  
There are lots of videos online about how to wash hands properly and the advice is that you should take as long to wash your hands as it takes to sing Happy Birthday twice.
 
Letting them see you take precautions and follow the health guidelines can help to reassure them that you’re being proactive when it comes to keeping everybody safe and well.  And the singing is a bit of fun, too.
 
## How to explain social distancing
 
Children, by nature, are generally lively, active and less aware of personal physical boundaries so social distancing can be a challenge, especially for very young children.
 
Don’t make social distancing seem scary or strange. The term won’t mean anything to young children so use phrases they can relate to. Talk about how they can help everybody stay well by not getting too close to people.
 
Older children are more likely to see stories online and with so much more of our life becoming virtual, it’s going to be hard to avoid reading rumours on the Internet. 
 
Encourage older children to be savvy about what they view online. Just as we as adults need to be mindful of how much content we consume and the sources of our information, we need to educate our children to be the same.
 
Come up with a list of reputable sites and platforms together so they feel involved. Two links that we recommend are below;

[Get information about coronavirus on NHS.UK](https://www.nhs.uk/conditions/coronavirus-covid-19/ "NHS coronavirus information link")

[Get advice about staying at home](https://www.nhs.uk/conditions/coronavirus-covid-19/self-isolation-advice/ "self isolation advice from the NHS")

Have an open conversation about why certain things we see, especially on social media, might be inaccurate.
 
## Keeping children mentally well during isolation
 
Whilst opportunities to get outside are limited, get young children engaged in creative play and using their imaginations.
 
Forster suggests that some of the main worries for children during this time will be about schools being closed and not seeing friends or delays getting their grades.
 
Explaining how ‘society is making a massive effort to compensate,’ will give them hope and a sense that they’re not alone in this situation.
 
Establishing routines so that older children can continue with online education and keep up with their studies helps maintain a sense of normality.
 
Forster also believes this is a time for families to create new opportunities and do activities you might not usually do as a family, even just going for a walk together.
  
Use the time to come together and bond as a family. This will also help your children feel soothed and safe.


| DO SAY     | DON’T SAY  |
| ---------- | ---------- |
| ‘We can all stay healthy by not getting too close to people’    | ‘Don’t go near others, they could be sick’             |
| ‘Lockdown rules keep us safe’ | ‘These lockdown rules are ridiculous’    |
| ‘I'm here and will take care of you'       | ‘I feel so hopeless’        |
  
## What should I do next?
- Speak honestly and openly with your children and answer any questions they might have – but be concise and simple, no gorey details.
- Offer practical and useful ways they can help protect themselves and others.
- Come together as a family to work on a project that can help the wider community.


kry.co.uk > Your health > How to calm your children’s anxiety about coronavirus – an update for parents

How to calm your children’s anxiety about coronavirus – an update for parents

If your children are frightened by their new life under Covid-19, this expert guide will help

How to manage your children’s anxiety about Covid | Kry UK

If you’ve found yourself with your hand in the biscuit jar more often lately, you're not alone. Supermarkets are reporting a big rise in the sale of baked goods, carb-heavy foods and ‘sweet treats’. More people are buying in bulk too – and evidence shows that buying in bulk often leads to eating more. 

Of course it’s natural to turn to these kinds of foods occasionally at times like this. But limiting your intake of sugary or carb-heavy snacks will ultimately make you feel better, help boost your energy levels and improve your focus as well as your waistline! 

## How ‘mindless eating’ can take over
Did you know that you actually make over 200 decisions about food every day? But most of these decisions happen unconsciously, so we don’t even notice them. That’s why when your life and work patterns change, so do the unconscious triggers to eating. Being at home more with your children may mean you have a snack when they have one. The start of a new video call might trigger a desire for a cup of tea and some chocolate. Or it could just be that you’re passing the biscuit tin more often! 

This type of snacking is not about having no ‘willpower’, being greedy, or even about being more hungry – it’s about the changing circumstances and a whole bunch of new unconscious triggers. So one of the most important things is simply to be aware that it’s happening. 

## 7 simple ways to beat snack attacks
__1. Watch out for new snack ‘routines’__
Look at your new daily routine and watch where you’re snacking when you wouldn’t usually. Be aware and ask yourself ‘Am I really hungry’ or are you just eating without thinking?

__2. Keep snacks out of sight and harder to get to__
It may seem simple, but if you see snacks more, you’re likely to eat them more. If you’re now working in an open-plan kitchen rather than at the office, that could be a real problem! So hide the snacks away. And maybe even put them in a place where you have to make a clear and concerted effort to get to them – like a high cupboard.

__3. Leave a reminder of what you’ve eaten__
A plate covered in crumbs, a wrapper, even an apple core. Behavioural scientists say that seeing what you’ve eaten recently is a useful visual cue that tells your mind that you’re not hungry. 

__4. Keep some water to hand__
If spending more time at home is making you eat more, having a glass of water to hand and drinking it regularly will stop you feeling hungry. Drinking water regularly may be a habit you’ve fallen out of, especially if you’ve broken your normal daytime routine. 

__5. Buy less (or smaller) snack packs__
Because you’re at home constantly, it might be tempting to  increase the size of the products you buy, buy more of them at once or simply get more unhealthy treats. Try not to, as having more around often leads to eating everything faster, rather than it lasting longer! 

__6. Don’t multitask when you eat__
Stop what you’re doing. Focus on your food. And eat slowly. If you rush down your meals while doing something else, you’ll feel less satisfied and less aware of what you’ve eaten. Studies into ‘attentive eating’ show eating mindfully can have long-term positive effects on weight loss.

__7. Load up on healthy snacks__
Although it might seem the most obvious solution, this doesn’t necessarily overcome the problem of mindless eating. But of course, eating fruit, sugar-free snacks, nuts and seeds etc. is always better for you, so make sure you’ve got plenty of healthy snacks around – that you actually like!

__If you do one thing...__

Pay attention to what you’re eating and when. This will help you avoid mindless snacking triggered by the many changes happening at the moment. 

kry.co.uk > Your health > Keep snacking under control

Keep snacking under control

Spending so much time at home can make it easy to slip into bad habits. But whether you’re comfort eating, or snacking from stress or just sheer boredom, there are simple ways to stop. And what’s more, you don’t need any willpower at all.

kry.co.uk > Your health > Keep snacking under control > Metainfo

Keep snacking under control 

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