Active School

Ballybrown Active Schools

Active school committee
Co ordinators: Katie Gibbons



Any parents who would like to offer their help with activities or have any suggestions please contact Katie Gibbons on the above email.
An active schools suggestion box is located in reception for any parent or pupil who would like to suggest ideas, activities or events that they would like to share.


Other useful links
  • www.limericksports.ie
  • www.Getirelandactive.ie
  • www.activeschoolflag.ie
  • www.rte.ie/ot/
  • www.paws.iws.ie
  • www.rsa.ie
  • www.parkrun.ie
  • www.safefood.ie
  • www.gameskidsplay.net




SUGARS
One of the bad mood foods is sugar. The common white sugar that we are most familiar with is an unnatural substance processed from sugar beet and refined down to pure sucrose which has no nutritional value.
This sucrose is like a toxin to the body because it cannot process it in the amounts that are being consumed today. It is estimated that everybody ingests a teaspoon of sugar every ½ hour.
WHAT HAPPENS WHEN YOU EAT SUGAR??
All carbohydrates need nutrients (magnesium, B1, B2, B3, B5, B6) to be digested in the body and because sugars have no nutrients they have to be obtained from the bodys reserves leaving the body short and unable to operate efficiently. This may lead to low energy, headaches, naseua, bloating, inflammation, digestive issues, dehydration, poor skin etc.
SUGAR RUSH…
This is what we feel when we eat sugar, the body tries to cope with it by releasing insulin to the bloodstream. This is the sugar high/rush/energy hit. This soon drops, usually pretty quickly, leaving the body tired, listless, sleepy, low or down. It is at this time that most people reach for another hit in the shape of a bar, cake, biscuits, fizzy drink, even coffee, ie. stimulants. And so the cycle continues and the blood sugar levels are unbalanced.
We can only cope with this imbalance for a certain length of time before something else goes out of balance eg. Possibly obesity, diabetes, both of which are on the increase.

HIDDEN SUGARS

Ingredients that end in “ose” are generally a type of sugar eg. Dextrose, sucrose, fructose, glucose, also honey, molasses, syrups are other types of liquid sugars. If sugar is high on the ingredient list then it is safe to say that the amount of sugar in the pack is high.
Be aware of cereal bars and so called healthy bars, yogurts etc., but also in sauces, jams etc.

REDUCING SUGARS

  • Start by using ½ the amount in tea/coffee/cereals.
  • Eat something crunchy.
  • Opt for nuts/seeds with a few dried apricots/fresh fruit.
  • Choose fruit and yogurt instead of pudding/desert.
  • Make your own ice cream/frozen yogurt, endless flavours.
  • Use fruit toppings on pancakes instead of syrups.
  • Cinnamon can be added to porridge/breakfast cereals, it helps to balance blood sugar levels and reduces cravings.
  • There are some syrups that are low G.I (don’t affect blood sugar levels) such as date, rice, barley malt etc., again in moderation,




BANANA BREAD
3 very ripe bananas
4 eggs
2 tablespoons honey
100g coconut oil
150g dates
200g ground almonds
100g oats
200g white spelt flour
3 tablespoons chia seeds
2 teaspoons baking powder
Blend the bananas, egss, honey, oil and dates to a puree.
Stir the seeds and flours together and add to wet ingredients.
Pour into lined tin and bake in a preheated oven 190c for approx. 70mins.

GRANOLA
Oats
Coconut oil
Cinnamon
Honey
Orange zest & juice
Melt the oil, orange and honey, stir in cinnamon and coat the oats. Spread out onto an oven tray and bake/roast for about 10/15mins.
When cold store in air tight container.
Before storage you can add nuts/seeds/dried fruit of your choice, or add them as you want them. This is a good base as everybody can add their own toppings such as roasted nuts/seeds, dried cherries/berries, freshly grated apple/banana etc.


FIG COOKIES
6/7 Figs
½ cup tahini
½ cup coconut flour
Blend shape and bake in a preheated oven, 175c.

TRAIL MIX
Roasted cashews and almonds with mixed dried fruit.

FLAPJACKS
2 cups oats
1 cup ground almonds
1/2 cup chopped hazelnuts
Handful sunflower seeds
1 cup chopped dates
½ cup cranberries
½ cup agave syrup
¾ cup coconut oil
Melt oil and syrup, add everything else.
Press into a tin and bake 160c, approx. 30/35mins







RETHINK YOUR DRINK
Lucozade sports elite has the same amount of sugar as 2 magnum ice creams.
A single serve of juice has the same amount of sugar as 13 hobnobs.
Ribena (500ml) has the same amount of sugar as 13 oreos.
Costa red berry cooler has the same amount of sugars as 16 nature valley oats and honey granola bars.
Caprisun apple and blackcurrant has 20gm of sugar per 200ml, orange has 16g of sugar.
Coca cola has 21.2g of sugar per 200ml, can of coke has 9 teaspoons, Fanta orange has 8 teaspoons.




Water has no sugar! Drink water to quench your thirst.


RASPBERRY FUDGE
100g raspberries (blueberries, blackberries or strawberries would also work well)
300g creamed coconut
Lemon zest
2 tablespoons maple syrup.
Melt coconut and blend everything, pour into a lined tin/dish and leave to set.


FLAPJACKS
2 cups oats
1 cup ground almonds
½ cup chopped hazelnuts
Handful sunflower seeds/pumpkin seeds
1 cup chopped dates
½ cup dried cranberries (sultanas)
½ cup agave syrup (local honey)
3/4cup coconut oil.
Melt coconut oil and syrup, add everything else and press into a lined tin.
Bake in a pre heated oven 160c for 30/35 mins.


CHIA SMOOTHIE
2 tablespoons chia seeds
1 ½ cups coconut milk
1 banana (pineapple)
1 ½ cups mango
Juice of 1 lime
Blend everything

FRUITY ICE POPS
3 Apricots
3 peaches
2 cups milk (coconut, almond, soy)
3 tablespoons maple syrup
Blend everything, pour into ice cube/pop trays and freeze.