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It’s that time again… With the change of seasons comes a new Bloom Nutrition Studio seasonal nutrition newsletter. Hurrah!

 

This Autumn we’re sharing our top tips to start the day right, with our gorgeous new Breakfast Issue.

 

Planning better breakfasts, breakfast in a hurry, long and lazy weekend breakfasts, and some awesome new recipes await inside.

 

Sit back, relax, and have a read. We hope it brings lots of delicious, nutritious inspiration to your family breakfast table.

 

x Angela @ Bloom  🌿


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The thought of an Aussie summer often conjures up images of whole days spent outside being active in the sunshine. The reality with little children however can end up being quite different!

So how do your keep your young family safe, active and sane during the super hot Aussie summer holidays? Here are some tips to try to keep those little bodies moving…

* Schedule activity for early morning or late afternoon, when the weather is cooler and the UV index away from its peak.

* Try water based activities – swimming, sprinkler fun, slip n slide, or hit the beach!

* If it’s really hot, indoor activities like air-conditioned play cafes or dance classes can be a great way to burn up kids energy!

* For something a little more zen, try learning something new, like a family yoga class.

* For a little DIY family fitness, try your own YouTube guided in home fun like Cosmic Kids yoga, or Go-Noodle yoga, dance and fitness videos. If you’re anything like my crew, you’ll all be laughing and moving at the same time!

When getting active in the warmer weather, don’t forget:

Keep up the fluids!
Water is the best drink for kids. Don’t forget to fill your drink bottle before heading out. If you’re hanging at home, have fun with fruit and herb flavoured waters, ice blocks or slushies, or home-made iced fruit teas etc. Drinks big on added sugars like juice drinks, sports drinks and soft drinks aren’t needed for kids.

Pack a snack.
Active kids are hungry kids, so if you’re heading out, fill the cooler bag with an ice brick and a stack of healthy snacks. Head to our website for some great ideas!

Be sun safe.
Vitamin D is an important nutrient in our bodies, which we get both from our diet and when it is synthesised by our skin. While a little sun exposure is healthy, but too much puts skin at risk. Stay out of the sun at peak sun exposure times, wear a hat, sun safe clothing, and sunscreen where it’s needed. Visit the Cancer Council website for guidelines in your area about healthy exposure and sun protection

… and most of all, don’t forget to join in, and have fun!


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Busy lives call for time savers. There’s no doubt about it.

But taking short cuts need not mean missing out on fuelling your family with the good stuff!

A few sneaky strategies can help you get ahead with your families nutrition, so you don’t feel like you are falling behind when the business of life gets in the way!

COOK ONCE – EAT TWICE

It can be hard to get into the kitchen with enough time to make a full meal every night – so don’t! Call on those meal items that can be made into a dinner on multiple nights of the week! Quickly store extras safely in the fridge if you plan to use them in the next night or two, or tuck them away into the freezer to defrost for a later date.

Roasting a chicken? Pop in 2 or 3! Left overs are perfect for chicken noodle salad, noodle soup, chicken salad wraps, pulled chicken tacos, chicken and vegetable fried rice…. the list goes on!

Like salmon? Rather than panfrying a few fillets for dinner, think about oven baking a whole side of salmon. Leftovers can be used in things like homemade sushi, soba noodle and asian vegetable salad, in a rice poke bowl, added to a pasta with pesto and peas, or with a quick slaw to to top jacket potatoes.

Got a great recipe for bolognese or a veg pumped napolitana sauce? Grab your biggest pot and make a double or triple quantity. Use it for meals like lasagne, scrolls, mini pizzas, pasta, even a quick jaffle! Check out Julia’s great vegetarian lasagne on page 10  of our Summer Nutrition Newsletter for inspiration.

SPEEDY SUPPERS

Don’t forget it’s totally ok to go pre-prepared when you are short on time. And not every dinner needs to be a gastronomic affair!

There are lots of nutritious quick options available these days. Aim for items that are minimally processed, and big on real, fresh ingredients. Check the nutrition panel for the ingredient list, and to watch the salt, fat and sugar content too.

If you know your week ahead includes some busy or late nights, think about adding these to your shopping trolley…

Proteins: Canned tuna, smoked salmon, frozen marinated chicken breasts or fish fillets, hummus dip or canned legumes of your choice!

Grains: Microwave rice and quinoa, flat breads, pizza bases, whole sourdough loaves, quick cook fresh pasta.

Veg: No prep veg like avocados, mini cucumbers, cherry tomatoes and baby spinach, pre-made salad bags, pre-cut roasting veggies, antipasto vegetable mix, or even pre-made fresh vegetable soups. Don’t forget frozen veggies like edamame, chopped spinach or kale that can be quickly heated and added to your speedy meal… anything you like to get you to your 2&5!

x Angela


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Here at Bloom we really love summer. So the arrival of autumn can bring mixed feelings.

It can be hard to farewell our gorgeous Aussie summer, as the days start to cool down, and mornings are a little darker.  But, there is still much Vitamin D to be gained from long afternoons in the mild March sunshine, little ones begin sleeping in again, finally, and the gorgeous autumn fruit and vegetable produce begins popping up in markets, grocers, and supermarkets everywhere. Actually, when you think about it, autumn is pretty darn good.

So here’s our autumn gift to you 💛.

Click the mini-mag link below ⤵, to get our collection of seasonal nutrition tidbits for you and your family. Fussy eater? Needing fitness inspo? Family dinner recipes? We’ve got you covered.

We hope you enjoy it!

Angela @ Bloom 🌿

Bloom Autumn 18 Nutrition News


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Summer brings what many believe to be the best fruit and vegetables to Australian family tables. Here at Bloom, we agree!

Think fresh tropical and stone fruits livening up meals, and little hand holding huge chunks of watermelon at snack times… Firm favourites for adults and children alike!

Check out this guide to what great fruits and vegetables are in season now and popping up here in South Australia, and think how you could make these shine at your family table to hit your 2 & 5 targets.

Fruit:

Apricots
Bananas
Blackberries
Blueberries
Carambola/starfruit
Cherries
Grapes
Honeydew melons
Lemons
Lychees
Mangoes
Nectarines
Peaches
Passionfruit
Pineapples
Rockmelon/cantaloupe
Rambutan
Raspberries
Red papaya
Strawberries
Valencia oranges
Watermelon
Yellow papaw

Vegetables:

Asparagus
Capsicum
Celery
Cucumber
Eggplants
Green beans
Hass avocados
Lettuce
Peas
Radish
Snow peas
Spring onions/green shallots
Sugar snap peas
Sweet corn
Zucchini

(I downloaded this list long ago to help guide my own family’s seasonal fruit and vegetable shopping, and I’ve long since lost the source! But I hope it helps steer your family into eating more fresh seasonal fruit and veggies, just like it did mine!)

Enjoy some of your family favourites, and try out something new this week,

Angela @ Bloom 🌿


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We. Love. Summer!

Here at Bloom we do, really, love summer.

And we happily welcome the arrival of the warmer weather, school holidays, Aussie Christmas, and the Bloom Nutrition Studio seasonal newsletter Summer 17/18 edition!

Click the mini-mag link below ⤵️, to get our collection of summer nutrition tidbits for you and your family.

Eat well, live well and enjoy your summer 💛 !

Angela @ Bloom 🌿

 

 

 

 


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It’s been said by government agencies that meeting recommendations for fruit and vegetable intake could be the single most important improvement we could make to our nutritional health.

Plant foods are rich sources of fibre, antioxidants, vitamins, minerals, and a whole host of bioactive compounds too numerous to list.

The simple way to get these nutrients into your diet, is to get vegetables or fruits into every meal and snack.

With a little planning, its totally achievable, and there are two good ways to keep yourself on target – a checklist or a visual picture.

If your a checklist kinda person – its as simple as 2 & 5. Two serves of fruits and five serves of veg (around 1/2 c cooked veg or 1 c salad is a serve). And try not to leave it until dinner time to catch up on your veggies – make them feature in other meals or snacks in the day! (Little people may need a little less, check out the AGHE for more info.)

If you’re more visual, look at each eating opportunity you have – both meals and snacks – and try to make sure almost half of what you consume (or feed your families) is made up of fruit or vegetables.

But to make all of this happen, fruits and vegetables need to be the bulk of your food purchases. So look at your grocery shop in the same way – is half your trolley, basket or delivery made up of fruit and veg? Lots of companies now deliver fresh fruit and veg directly to your door, so you can always have a good supply at hand.

We tried out this delish family friendly stir fry from our food delivery last week. We liked it so much we had it again this week, served with edamame on the side (for even more veg) and amped up the flavours with coriander, chili, and extra lime and shallots.

This week, plan ahead to make it happen- grow more, buy more, prep more, and pack more, to eat more fruit and veg!

 

🌿 Angela @ Bloom