• Plenty of fruit and vegetables (preferably organic)
• Protein at each meal - lean meat, seafood, fish, chicken, eggs, legumes, nuts, seeds, tofu, low fat cheese
• Wholegrains and wholegrain products
• Omega 3 fats - salmon, herrings, sardines, tuna, linseeds, walnuts
• Avoidance of saturated fats - full-cream dairy products, fried food, fatty meat, deli meats, sausages
• Avoidance of refined carbohydrates - cakes, chocolate, white bread, white rice, soft drinks, alcohol, any foods containing sugar
• Inclusion of some soy products such as soy milk (without sugar), tofu and tempeh 

  At Food, Body + Health we have our clients do a Salivary Hormone Test. This test measures the active hormones in your body helping us identify hormone imbalances.  From this information we then implement an effective nutritional and herbal program to help bring your hormones into balance.
  

We thought we should share with you our top 10 tips on boosting energy:

1. Eat well-balanced meals and never skip meals - ask yourself if you would neglect to put petrol in your car?
2. Take a good quality vitamin and mineral supplement with your breakfast
3. Make sure there is a protein food in all your meals, including breakfast
4. If you're overstressed at work, talk to us about an adrenal tonic supplement to boost your energy
5. Exercise most days of the week. An unfit body is a body with low energy. Think of it as a car running on only two cylinders
6. Make sure you have some relaxation time every day - even 10 minutes will make all the difference to your energy levels
7. Have a good eight hours sleep each night. Did you know that our population's reduced sleeping time is related to the rise in obesity? If you're not sleeping well, we have a wonderful herbal supplement to improve sleep, and meditation or relaxation exercises at bedtime are perfect for calming a busy mind.
8. Restrict your caffeinated drinks to only two per day as too much caffeine depletes your energy
9. Instead of looking for a sugar fix, eat some nuts and seeds or a low fat yoghurt and a piece of fruit - sugar mucks about with your blood glucose levels, leaving you tired and feeling frazzled
10.  Reduce excess weight if you're carrying more than is healthy for you. Those extra kilos take more energy to carry about. Just as your car uses more petrol if you keep heavy things in the boot.

There are simple ways to keep your children healthy and happy while at school. A combination of a wholesome, energy-giving diet, exercise and nutritional supplementation can improve your child's resistance to infection to help avoid those nasty bugs. The following guidelines will also help your child's learning ability by improving concentration and energy.

• Fruits and vegetables - brightly coloured (green, orange, yellow, red, purple)
• Protein - lean meat, chicken, fish, seafood, eggs, legumes, nuts and seeds
• Low GI carbohydrates - wholegrains, legumes, brown rice, pasta, basmati rice 
• Good fats - oily fish, nuts, seeds, avocado, olive oil 
• Iron rich foods - lean meat, seafood, Asian greens, low preservative dried apricots, lentils
• Calcium rich foods - low fat dairy products, if they don't have milk - calcium enriched rice or soy milk, dried figs, canned salmon with the bones, sardines, almonds, broccoli
• Lots of water

Their diet should be low in:

• Sugar and refined carbohydrates- soft drinks, chocolate, biscuits, cakes, white bread/high GI rice
• Fried food, fatty takeaway food and junk food

Nutritional supplements containing zinc and vitamin C help boost immune function to help prevent colds. And, fish oil can improve learning, concentration and behaviour.

Put these tips into action to improve your childs general health and wellbeing.