Nourish To Thrive Family Nutrition

23/07/2025

Do you feel bloated no matter what you eat?

Before you blame the food, it’s also worth looking at how you're eating.

This post shares 5 non-food factors that can trigger bloating - and why they’re easy to overlook.

If you'd like to find out more - including simple ways to support your digestion without restriction - check out this week's blog 👇 https://www.nourishtothrive.com.au/blog-1/still-bloated-after-fixing-your-diet-heres-what-might-be-missing

21/07/2025

🌟 Nourish To Thrive Quick Tip

19/07/2025

Thought for the week 🙂

17/07/2025

Ultra-processed food can be hard to avoid these days, but every step you take to reduce your intake will support your physical and mental wellbeing.

Ultra-processed food is designed to override your body’s natural signals.

It’s not a lack of willpower...it’s a system that’s stacked against us.

👉 Engineered to be hyper-palatable
👉 Easy to overeat
👉 Hard to stop
👉 Devastating for your gut microbiome

But knowledge = power.

Once you see it, you can change how you respond. You can start choosing foods that support you, not sabotage you.

And hey — if you need a tool to help decode what’s actually in your food, I’ve got something for you. (Hint: it's free, it's science-backed, and it’s called the ZOE app.)

16/07/2025

School can be particularly tough for children with ADHD. By the time they walk through the door in the afternoon, many kids are tired, hungry and completely done. For some, it shows up as tears and for others, it’s hyperactivity or zoning out on the couch.

For many kids with ADHD - especially those on stimulant medication - lunch is often skipped or barely touched. This makes the after-school snack even more important in terms of helping them refuel and reset after a demanding day.

What we offer our kids at this time of day can really help.

In this post, I’m sharing 5 after-school snack combinations designed to support focus, mood and nervous system regulation.

Each one includes:
✅ protein and healthy fats
✅ slow-release carbs
✅ some fruit and vegetables
✅ texture for sensory input (crunchy or chewy)

This is brand new content and since it is the school holidays, I had three willing taste-testers on hand to try out the snack plates 😉

How much your child eats will depend on their age, appetite and what they’ve eaten during the day. These snack plates are aimed at primary school-aged children. Younger children will need smaller portions (for example, either the smoothie or the toastie, not both), and older or more active kids may need more food, especially if they do sport after school.

While this post was written with a focus on kids with ADHD, these snack ideas can be supportive for all children.

To get the recipes and find out more about how food can support your child, check out this week's blog post (link in comments) 💛

15/07/2025

Looking for a quick, easy and healthy snack these school holidays?

My son made baked Lebanese bread chips yesterday and everyone loved them.

Ingredients:
- 4 Lebanese bread wraps (preservative-free)
- Olive oil
- Salt, pepper, herbs and spices (whatever you like)

Method:
1. Cut the Lebanese bread into small pieces (tip: cut two wraps at at time, using kitchen scissors)
2. Arrange the bread pieces in a single layer on a baking tray
3. Spray or brush the chips with olive oil
4. Sprinkle seasoning of choice on the chips
5. Bake at 160 degrees for 10 minutes
6. Serve with your favourite dip!

Simple ✅
Quick ✅
Budget-friendly ✅
Additive-free ✅
Delicious ✅

Enjoy! 😋

15/07/2025

Additives are something I regularly talk about, because I’ve seen first-hand how much they can impact a child’s health and behaviour - especially in neurodivergent kids.
If you’re looking to reduce additives in your family’s diet, I highly recommend following Additive Free Lifestyle

13/07/2025

This is an important issue in Australia too. A 2022 study of 195 students in 20 different Australian medical schools revealed that medical training does not include adequate education in nutrition and that Australian medical students demonstrate only low to moderate nutrition competency.

With chronic disease rates continuing to rise, this trend is unlikely to improve unless nutrition is given greater priority in medical education and clinical care - rather than relying solely on pharmaceutical drugs to manage symptoms.

11/07/2025

The school holidays can be a nice break from routine, but they can also be chaotic, messy and full of snack requests.

As parents, we want to enjoy the time with our kids but the constant “I’m hungry” and “what’s for lunch?” can be exhausting.

This post is a couple of days later than planned because, like many of you, I’ve been juggling family and work - not very successfully at times!

In this post I’m sharing a few simple ways to keep energy more stable through the day - for your kids and for you. Nothing complicated, just simple strategies that make a difference.

The goal isn’t perfect food. Just meals and snacks that help everyone feel a little more settled 😊

👉 Read more in this week's blog (link in first comment)

07/07/2025

🌟 Nourish To Thrive Quick Tip

Good school holiday snack options include hard-boiled eggs, fresh fruit, bliss balls, trail mix, wholegrain crackers with cheese, smoothies, yoghurt, or veggie sticks and dip 😊