It’s time to improve your family’s health and eating habits with some tried and tested tricks because when you’re in charge of a family full of picky-eaters and varied eating times, it can truly drive you nuts.

Don't be afraid of fat

A little bit of healthy fat can go a long way in making a meal tastier! A hearty dose of ghee, coconut oil or a little shredded cheese make vegetables taste better, help your body absorb vitamins and can help you keep your fussy eaters happy!

Try a dip or two!

From spicy sauces to delicious chutneys, podis or healthy dips…condiments are literally the secret sauce to masking the health factor of a meal. Hummus, tomato chutney or a creamy raitha are favourites that help people try something they are otherwise hesitant to eat.

Make the upgrade

Small swaps can make all the difference! You can even retain your current menu of loved foods but swap out ingredients for less processed or refined versions of them. For instance, whole grains are fibrous and more filling than other carbohydrates and low GI sugar allows you to enjoy sweet treats without making your blood sugar spike.

Balance the sugar

Look out for sugar in the foods you might not expect it in, from sauces to innocent biscuits masquerading as healthy snacks and read labels. Instead of automatically trotting out sugary treats and desserts try and indulge your children with options like sliced banana with a sprinkling of jaggery or peanut butter with sliced apples!

Set a schedule

Irregular eating habits wreak havoc on your blood sugar levels as well as the natural rhythms of your well-balanced system. Set a schedule for your family’s food intake as they will thrive on the structure and curb their snack times. Help yourself by planning out healthy options ahead of time, to make sure you don’t miss the fruit and veggies for the day.

Tossing and turning through the night can ruin the peace and happiness of any family. Check out some nifty gadgets and gizmos that range from the practical to innovative and are sure to aid sleep by tackling the core issues that prevent you from having a restful night.

Sound

Some may be blessed to be deep sleepers but actually all sorts of sounds can disturb you even if you’re not aware of it. From simple hacks like ear plugs, gentle music or your favourite podcast set to a sleep timer or ensuring DnD (Do not Disturb) is switched on to devices that play white noise or binaural beats, you can easily find a sound equilibrium that allows you to get enough sleep every night.

Light

Use blue light blocking glasses while using electronics at night time as blue light that electronic devices like your phone emits is harmful to you as it can reduce the melatonin levels in your body, a chemical that controls your sleep/wake cycle. Blackout curtains, a sleeping mask or even dimmable light bulbs can help deal with light of the normal kind and ease you to sleep in a healthy way.

Comfort

Being comfortable goes a long way in sleeping well. A lovely house-plant or air purifier can help you breathe easy and clean sheets and hypoallergenic or memory foam bedding can help you sleep better. With mindfulness apps and devices like temperature regulated sheets, you can rest your mind and sink into an undisturbed slumber!

Schedule

Sleeping and waking up at about the same times every day reinforces your body’s sleep cycle, (your internal clock) which makes it easier to fall asleep and wake up and also reduces daytime sleepiness. You can stick to a consistent schedule with a range of ‘bedtime’ style apps, sleep monitors, fit bits or even motion sensor driven alarms that wake you up according to your own sleep cycle!

Since blood pressure is the most preventable risk factor for heart disease, it is in every family’s interest to boost their diet to ensure blood pressure levels are evenly maintained. Thankfully, changing your food habits can significantly reduce high blood pressure both right away and in the long term.

Research shows that adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks can make a big difference in helping you reach and maintain optimal blood pressure levels.

Instead of focusing on what you can’t eat, here is a list of what you can eat!

• Eat more fish, nuts, and legumes (beans). They play a big role in maintaining your heart health.
• Potassium is a mineral that plays a vital role in managing hypertension. Foods like bananas, pistachios and beets are potassium powerhouses. A good rule of thumb is opting for richly coloured green, orange, and red items
• Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
• Swap your normal sugar to a healthier, low GI sugar to supplement your low GI diet.
• Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
• Eat fruit instead of drinking fruit juice.
• Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
• Rely on fresh or frozen foods instead of canned and processed foods.
• Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavourings instead of salt.

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