Coordinator: 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.
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
Sugar
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.
