People say breakfast is the most important meal of the day. But so often we rely on breakfast cereals for a quick and easy meal.

Are breakfast cereals healthy? Or are they really sugar in a box?

If breakfast cereal isn't the solution, how can we make a healthy breakfast quickly?

In this episode I look at healthy alternatives to "sugar in a box".

Healthy Breakfast Podcast with Dr Orlena

Are Breakfast Cereals a Healthy Start to the Day?

• Full of sugar
• Spikes glucose levels
• Often marketed at kids. Or as healthy (when not really)
• Very easy to eat.
• We will override hunger signals to eat it.

Essentially eat it as a treat rather than a “healthy breakfast”.

What are Alternative Healthy and Easy Breakfasts?

• Oats. Not perfect but better than cereal. Look for whole grain ones (much better than rolled oats.)
• Chia seeds (great source of fibre!)
• Eggs
• Beans
• Vegetables

Is Breakfast the most Important Meal of the Day?

People used to say that breakfast is the most important m...

Siblings fighting is enough to raise any parent's stress levels. Even the most patient! When parents get stressed we often take it out on our kids creating a "down the plug hole" spiral.

Rachel Bailey explains how we can stop siblings fight and restore peace and calm to the family. Calmer family, happier parents, happier children.

Connect with Rachel Bailey

Rachel's website: http://rachel-bailey.com

Facebook: https://www.facebook.com/RachelBaileyParenting/

Instagram: https://www.instagram.com/rachelbaileyparenting/

Dr Orlena's "healthy eating systems" video: https://www.drorlena.com/healthy-family-meal-plan

As an adult I realise that my "life long swimming habit" started in childhood. How did my parents help me to love swimming without me even realising it?

How can we in turn help our kids to form healthy eating and living habits so can grow into healthy adults without having to think about it?

Dr Orlena's Healthy Eating System: https://www.drorlena.com/healthy-family-meal-plan

Introducing New Foods To Kids

Kids who won’t try new foods can drive parents crazy. We want to cook exciting new foods (or even just not our weekly fare) but we’re too scared because we know our kids will kick up a huge fuss. We’ll end up with meal time battles, stress and hungry kids. It feels as if it’s easier just to stick to the same 3 meals every week. But at what cost?

As a pediatric doctor, I know how important it is for kids to eat healthy foods, as well as variety. It wasn’t until I became a parent to picky eaters that I realised how difficult it can be to get kids to eat vegetables.

Today I share with my method of helping my own picky kids so that I can enjoy eating the food I want to eat, without having to worry that my kids will go hungry.

Here's What We'll Cover...

- How to present new foods to kids in a calm way so that you can enjoy meal times.
- Useful tools to present new foods to increase the chance of your child trying them so they can grow up to be healthy eat...

Most kids don't eat healthy foods by choice. The good news is we have the whole of their childhood to teach them healthy eating habits. Taking a step back and looking at the big picture allows up to create habits so that healthy eating for the whole family is easy and fun.

- How to present healthy foods so your kids choose to eat them which means no more meal time battles
- Create a healthy routine so you don’t have to think about it which means healthy eating comes naturally
- How to easily teach your kids healthy eating habits so they love healthy eating and grow into adults with healthy habits
- Why your healthy eating is the key to teaching your kids healthy eating without the fuss

Healthy Eating for Kids Podcast

Why Bother Teaching Our Kids Healthy Eating Habits

• Stop meal time battles and enjoy meals as a time to connect to your family. Create a nurturing environment that is fun for everyone.
• Short term health benefits. E.g. not getting constipation or childhood obesity.
• Lo
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Continuing the theme of "when you feel like you're making big changes and not seeing any results".

When should  you keep going? When should you make more changes?

Dr Orlena's Super Easy meal planning system: https://www.drorlena.com/healthy-family-meal-plan

Do you struggle with maintaining a healthy weight? Many women find it easy to keep their weight, but heavier than they want. They can also lose the weight, but then it creeps back on.

What's going on? Why is it difficult to maintain the weight you want to be?

Dr Orlena reviews "the basics" of weight loss and thinks about how to move past these obstacles.

Dr Jay LaGuardia chats to Dr Orlena and  explains how to retrain your brain and use your thoughts to create an amazing life, increase your wellness, health and happiness.

Show Notes

We become addicted to our thoughts and the way we think

Dr Jay's 8 Steps to Retrain Your Brain

1. Dreaming
2. Mentors
3. Authenticity
4. Gratitude
5. Values
6. Meditation
7. Affirmation
8. Goal Setting

Kids find it really easy to dream. Adults become jaded and more cynical. Dr Jay recommends spending a bit of time each day to create new thoughts about how we’d like our lives to be.

Surround yourself with people in inspire you and help you create positive thoughts. Mentors include books, podcasts, coaches, teachers.

The One Minute Mindset Shift

We can chose to life intentionally. Or we can live in a reactive way. The one minute mindset shift helps you to shift from reaction to intentional.

Start by asking yourself what you’re feeling. Where are you feeling? Think about both your thoughts and your emotions.

It can often feel like healthy living is a huge mountain to climb! An unachievable task. As with all journeys, we need to make changes one small step at a time.

Please Welcome Dietician Tami Ross

Today I'm excited to welcome Dietician Tami Ross, author of "What Do I Eat Now?".

Cliff Notes from Today's Show

1. Swap out sugar sweetened beverages for infused water. Try orange, lemon and mint or cucumber and lime. They sound delicious and I can’t wait to try them! (Dr Orlena’s other favourite is a drop of peppermint oil in a glass of iced water. It does wonders to lift your energy levels, particularly in the hot sticky months of the summer.)
2. Focus on non starchy vegetables such as leafy greens, tomatoes, cucumber. Fill half your plate with colourful non starchy vegetables. Think of meat as a condiment rather than the “main deal”.
3. Stick close to nature. Avoid refined foods.
4. Eat a plant based diet.
5. Eat healthy, plant based oils, such as olive oil and canola oil.
6. If you’re eating gr
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