Kids and Obesity-How To Bring Back Real Nutrition

When it comes to being passionate about things, kids and obesity rank pretty high in this household.

So when this media release dropped into my inbox, I felt compelled to share.

Mums and dad’s out there, this is worth a read.

With one in four Australian children considered obese*, keeping nutrition simple may be a vital key in changing the trend, says nutrition and wellbeing expert Tyler Tolman.

According to a survey conducted by the Australian Institute of Health and Welfare in 2008, children become fatter as they head toward their teens. Such findings are easier to understand when you consider a recent Cancer Council of NSW study, which found junk food companies can market sugary cereals and confectionary as healthier foods than they actually are**.

Analysis revealed Kellogg’s Coco Pops, Arnott’s Tiny Teddies and Nestle Smarties can be promoted to children according to the companies own health standards, set up as part of voluntary advertising codes.

“Under such guidelines, children are being introduced to highly processed sugars, artificial colours, synthetic preservatives and more; setting them up for not only sugar addiction, but obesity and related health issues into adulthood,” says Tolman, who will be in Australia next month as part of his Health Vibe Tour of Perth, Adelaide, Melbourne, Sydney and Brisbane.

Yet, it’s not just children being duped by lax advertising standards, it’s also parents who fall into the trap of believing what they see promoted to them.

Tolman, who has assisted people heal from diet related diseases such as cancer, diabetes, high blood pressure and hypertension, says many parents may believe they’re feeding their children nutritious foods, but are in fact helping aid a common, health-destroying addiction.

“I was once giving a presentation to about 400 people about health and nutrition, motivating them to eat fruits and avoid artificial sweeteners and colors that can cause ADHD and other problems,” Tolman says.

“After the presentation, a woman asked, ‘Tyler, I need your help. My daughter is having some issues and I don’t know why.’ So, I asked, ‘What did she have for breakfast?’ She said, ‘She had fruits.’ I asked what fruits — apples? Pomegranates? She said, ‘Froot Loops.’ A massive paradigm shift needs to take place. Processed breakfast cereals marketed to children are sugar, artificial colors and crap. No wonder this child was having massive issues. So when it comes to finding healthy foods for kids, these types of foods are not the answer.”

Efforts to improve what children eat should begin before they even learn to walk, according to findings in a series paediatric nutritional studies published in the US earlier this month***.

How to Keep Kids Nutrition Simple, Fun and Healthy

“Don’t listen to what everybody has been saying; you have got to have this; you have got to have that. You need to keep it simple. Nature is simple,” Tolman says. “And nutrition isn’t just about food.”

Encourage children to play in the sun for at least 20 minutes per day;
Exercise is extremely important. It helps the body to eliminate toxins, digest food better and overall function more effectively. Make it fun so kids don’t see it as a chore;
Ensure they’re drinking clean spring water regularly;
Use fruits as healthy snacks. Kids just like to snack on to something and then go, run and play. Don’t stop them. Get them started eating something healthy as they go.
Help your child to love healthy food. If you give your daughter an apple, she will bite it— one little chunk — and usually, that’s it. But if you take the time to cut the apple, take off the skin and then offer it to her, then it tastes really sweet and she will eat the whole thing. Find the fruit that your children like and feed it to them as much as they want.
Top Kid-Friendly Snacks

1. Apples
Apples have fibre and are good for the digestive system. They literally grab the toxins and throw them out of the body. They add so many minerals and nutrients.

2. Oranges
Oranges, as well as papayas and mangoes have plenty of fibre and hydrate too. Freeze them during summer for an instant nature-made orange ice block.

3. Dates
Kids often love dates thanks to their natural sweetness and chewy texture. They give energy, help with digestion, and get rid of pathogens.

4. Celery
Brimming with calcium and fibre, celery goes great with a dollop of almond butter, which adds in protein and good fats.

5. Smoothies
If your children don’t like greens, make a greens smoothie with them—kids love getting involved. Get them up on the counter to help chop up the fruits and vegetables; take some celery sticks, apples and big handfuls of greens; put in some cucumbers, avocados, dates, and a lot of water and you have got a big fat smoothie blended up.

Lead by Example

Tolman says the best action you can take when it comes to children and nutrition is lead by example.

“Do all of this for yourself, too. Lead by example. If a child sees you doing something, they are going to do it. They want to be like you and if you want to be healthy and want to set a beautiful example, these traits will develop in them as well.”

* Australian Institute of Health and Welfare statistics
** AIHW analysis of the 2007–08 NHS.
*** The package of 11 studies was published in the journal Pediatrics and was funded by the Centers for Disease Control and Prevention and the Food and Drug Administration, among others. Investigators tracked the diets of roughly 1,500 6-year-olds, comparing their eating patterns to those observed in a study that followed them until age 1.


5 Tips To Improve Your Posture

Having three babies in under five years and severe back pain, good posture has become a priority for my family and I. I am constantly reminding the kids about sitting up straight when I see them slouching. They hate it but I’m sure they will thank me for it later.

In conjunction with Latex mattress, here are 5 great tips to help improve your posture.


The realities of modern society have us experiencing back pain as a result of poor posture.

We spend long commutes hunched over our smartphones or tablets, and for a solid eight hours, we’ll alternate at our desks between a convex and concave state.

With our lifestyles edging further towards technological dependency, this doesn’t bode well for our natural postural state.

Having a strong spine will not only make you look and feel confident, you will be aiding the prevention of many health issues (improper indigestion, varicose veins, and cardiovascular disease) associated with poor posture. If it’s time to get your back bending into line, here are some tips to help.

The 90-Degree Angle

When you’re sitting down for extended periods of time, it’s important that you are not  sitting in a way that will hinder your posture. Slouching for hours on end will make your back ache, so adopt the 90-degree method. Sit up straight and align your feet at the 90 degree angle to support your posture and ensure comfort. Remember to keep your neck and back in line, with your ears directly above your shoulders.

Yoga Poses for Better Posture

We all know that yoga is great for overall body alignment, but there are particular poses that focus on strengthening the back muscles. During your practice, be sure to incorporate asanas including cow-face pose, reverse table top, upward facing dog, bridge pose, and standing forward bend. If these poses sound completely unfamiliar, check out an instructional video on how to do these with the proper alignment and muscle engagement.

Increase Your Calcium and Vitamin D Intake

To support your posture, you must give your bones a helping hand. Vitamin D is crucial for keeping your bones in working order, however Calcium is the mineral that makes up your bones and is needed to absorb the Vitamin D; without it, your bones will have trouble growing and recovering from damage. Increasing your intake of fatty fishes is a good place to start, however to get the right intake, supplementation is the best source of Vitamin D and Calcium.

Opt for Ergonomic Equipment

From chair support to table height and even your bed, the improper equipment for your body height and type will have a negative effect on your posture. By choosing ergonomic equipment that is designed to support your body, you’ll avoid the recurrence of muscle and joint aches – and perhaps improve your productivity! Start with your bed by heading to visiting Latex Mattress, and start researching on the appropriate ergonomic solution for your own body.

Walk it off

While you may have the correct equipment and are supplementing your body with the adequate nutrients, this won’t make a difference to your posture if you are continuing to sit down for most of the day. The human body is not designed to sit down for that long, so get moving and get up for a walk when you can. When you encourage a healthier lifestyle you won’t just feel better in your back, you’ll feel better in your entire body.

When was the last time you took note of your posture and what do you do to improve your posture?

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Let’s Party and Giveaway


As many of you know, I love to keep fit with my kids. I also love birthdays. I think that they are an important milestone to celebrate.

A celebration with good friends whilst having lots of fun. Where is she going with this I hear you ask.

I have fond memories as a child of going to lots of birthday parties and with three other siblings, we had our fair share of balloons, sausage rolls and sponge cakes. They were exciting and something to always look forward to.

I’ve had a little idea bubbling away for some time now and I’ve finally decided to take the plunge. Very soon I will be launching my very own kids fitness birthday party service in Bayside, Melbourne.

There will be various fitness themes to choose from for children aged between 3-13 years of age and 90 minutes of non-stop FUN!

I have three kids of my own. Organising a party can be stressful. I’m here to take some of that stress away for you by entertaining the kids and keeping them moving.

What better way to do that than by keeping them active. Exercise is such an integral part of a young ones life. It improves confidence and promotes good health.

Although I wont be providing food as part of my service, I will be offering healthy food recipes for those that wish to ditch the donuts and frankfurts.

So if you know of anyone that is stuck on birthday party ideas and lives in and around Melbourne, please feel free to get them to like my new Facebook page or contact me directly at

Now I’m stuck on a slogan for my business and I need your help. This is where the giveway comes into it. I have a Soleus Go Fitness Band (Activity and Sleep Tracker) worth $149 to giveaway to the lucky person that comes up with a catchy slogan and or name. The only requirement is it needs to somehow link back to Fit Mother Hubbard.


What slogan would you use for Fit Mother Hubbard’s Kids Fitness Parties? Or do you have a better suggestion for a name?

All suggestions must appear on the comments section of this post or on my Facebook page and a winner will be decided based on creativity.

Speaking of creativity, I just love what MillyBoo Designs did with my profile pic. Kel is a very talented lady.

This giveway is open to Australian and New Zealand residents only and will close on the 30th September at 5pm (EST) . The winner will be announced here on Wednesday 1st October, 2014.


Surfcoast Glory

Last Saturday I took part in the annual Surfcoast Century, a 100km trail run in beautiful Anglesea along with three other crazy mums.


We did a leg each and I have to rate it as one of my favourite runs in the calendar year. Big call hey?

The atmosphere at the briefing on Friday night was electric. Over 750 runners crammed into the Anglesea town hall, all listening intently to an overview of the big race.

I had been very apprehensive leading up to the day. More so than any other run I’d done before. With a diagnosis of plantar fasciitis dictating whether I would run or not, three other team members relying on me and a husband on the other side of the country for work, the pressure was on.

The unknown can be a good or a bad thing when it comes to doing trail runs. If you haven’t trained on the course before, you’re never really sure just how difficult it is going to be. All I knew was that I had to run a half marathon on sand! Eeek.

My sleep the night before was very unsettled. I set two alarms on my phone, two on mums phone and two on my mum’s partners phone, just in case.

I dreamt about missing the start line and letting the team down and my four month old baby woke twice in the night for a feed. Not the shut eye I had hoped for.

I was wide awake at 4.30am and with the race starting at 6am, there was no point in going back to sleep. One of my gorgeous team mates, Nic drove me to the start line.


Weather conditions were perfect. Many had discussed the chilliness of the morning but my adrenalin took over and I didn’t seem to feel it. All I was thinking about was whether my injury would take me the distance.

As I took off into the darkness with hundreds of other trail enthusiasts, I found myself gazing out into the ocean, lost in the sheer beauty of this spectacular place.


The first 4kms flew by and I was well on my way as I finally found my stride.

This place is pure magic and if you had any stresses of day to day life lingering around in your head, this scenery is guaranteed to delete them.

I was mindful not to over exert myself. My goal was to finish the run. At around the 6km mark, my lower back started to ache. Like really ache. I had taken some anti-inflammatories before I set off which seemed to help my foot but they did nothing to ease the incessant back pain. It was too late to back down now.

Hitting the 11km mark, I found myself chatting to a kiwi mum who had flown over for the run. She was doing the full 100km’s with her husband. I was truly inspired and started getting all these weird and wonderful thoughts about having a crack at the 100 next year.

My back pain wasn’t easing but the absolutely breathtaking views seemed to counteract the pain.

The terrain was flat for the majority of the way with a few stair climbs and hills thrown in for good measure. I’ve never run on sand for such a long distance. It was challenging but challenging is good. That’s why I was here in the first place, to challenge myself.


One of the highlights for me was watching the surfers at Jan Juc take on some pretty awesome waves. I thought that I was insane running at 6am on a Saturday morning along a coastal Victorian beach until I saw these guys.

As I ran into the transition area, I learned that our fourth runner, Anni, the amazing woman that made this event happen for us was too ill to run.

This same inspiring woman introduced me to trail running and it was absolutely devastating to see her not be able to compete.

Having seen how unwell she looked earlier that day, I knew that she had made a wise decision. Thankfully we had a standby who did an absolutely stirling job given that he had not done any training for the event.

It took just over 12 hours for the Coastbusters to cross the line. What an unforgettable experience.


The experience is what trail running is all about. If you want a break from road running, I highly recommend giving the Salomon Series a go.

The support crew rock!


Now I’m going to share a pic with you that is very confronting for me. The picture on the left was taken two weeks after giving birth in May this year. The second was last Saturday at 19 weeks post partum.


Anything is possible if you put your mind to it.

We all challenge ourselves in different ways. What do you do to challenge yourself?


Running To The Beat Of My Own Stride


This time tomorrow I will be taking part in the annual Surfcoast Century along with 750 others in coastal Victoria.

The word picturesque doesn’t even do this place justice. Breathtakingly beautiful Anglesea will also play host to the final trail run of the Salomon Series for 2014 with approximately 2000 runners descending on this little slice of paradise over the weekend.

The 100km run on Saturday can either be done solo or as a relay and so the Coastbusters were born. Four determined women with one goal in mind, to get their team to the finish line.

I excitedly agreed to compete in this earlier in the year but didn’t think that I would be sitting here less than 36 hours from race day feeling a little frazzled.

It’s been a big year in the Nichols household. The third edition to the tribe joined us in early May and with some unexpected changes to Daddio’s employment status, we found ourselves relocating to Perth for a month. Throw in the diagnosis of plantar fasciitis and my training has been somewhat stagnant.

Anyway, no time for excuses! I’ve got a race to run.

With the help of the fabulous Operation Move team, I have followed a training program to the best of my ability and will head out there on Saturday with the support of my team members and my beautiful family and run to the beat of my own stride. If you have never run before but deep down know you want to, Operation Move are the crew to speak to.

Running used to be competitive for me but as I’ve got older, I’ve realised that it is not about being better than anyone else, nor is it about getting a record breaking time.

It’s about getting out there, it’s about having fun, it’s about taking in the stunning scenery, it’s about clearing the mind, it’s about taking time out for me, it’s about just putting one foot in front of the other, its about showing my kids that active is good, it’s about looking forward to the cheers from them at the finish line. It’s about running to the beat of my own stride. That’s what it’s all about.

Wish me luck and feel free to send a cheer or two my way.

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I’m flogging my blog with the fabulous Grace today for FYBF.

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