Exam tips for stressed teens

Exam time is stressful for children any age whether they are doing their first SATS or A Levels but a healthy diet can help manage some of their anxieties and boost performance. This is not just important for those doing exams but children of all ages to make sure they reach their full potential at school. Here are my top tips for healthy and happy school children:

•          Make sure children get enough sleep. It helps improve their mood and concentration levels. Teenagers still need at least 9 hours sleep a night and younger children need more.
•        Give kids breakfast before they leave the house. Some fruit and a yoghurt is better than nothing at all. Don’t be fooled into buying sugary cereals that claim to be healthy.
•          Children need to drink plenty of water to make sure they stay hydrated. Poor hydration can lead to poor concentration and a lack of energy.
•          Try and give children their 5 a day. Fruit and vegetables contain lots of vitamins and minerals which will help them fight any bugs and germs going round as well as improve their general health and energy levels
•          Starchy carbohydrates such as wholemeal bread, pasta and rice as well as sweet potatoes are great for slow release energy and keeping energy levels up though the day.
•          Protein is also very important and will help keep children fuller for longer especially during afternoon exams. Try and include some at each meal.
•          Give children a small treat every now and again to keep them motivated and encourage them to take a break from revision and work.

For more information on healthy eating for exams, email info@wisechoicenutrition.co.uk to get the rest of my top tips. Hannah’s book 54 Ways to Keep Your Family Healthy is out now available from Amazon, Waterstones online and www.wisechoicenutrition.co.uk

Exciting times

Next week sees the release of my first published book! I am very excited about this and the opportunities that will arise from it. The book is called "54 Ways to Keep Your Family Healthy" and will be available from Amazon and Waterstones online as well as my website www.wisechoicenutrition.co.uk and some local bookshops too.

As the book title suggests, it is all about keeping your family healthy. With today's busy lifestyles, healthy eating is more important than ever to help our bodies cope with the demands but its frequently a long way down the priority list. Obesity is continuing to rise despite government health initiatives and education programs so something else needs to be done.

The book shows you how to eat healthily, build in exercise and lead a busy but healthy life without breaking the bank and needing more hours in the day. If you need some advice on getting your little ones to eat healthily or fitting in some exercise then this is the book for you. It's written with advice that suits the majority of people and isn't just for parents.

I wanted to write a book that gave people honest and simple advice without the need to spend a fortune on products and foods you may only eat once. Most of us don't have time to spend hours in the kitchen and need quick, simple but healthy meals to eat. We also need realistic advice on making changes to our diet and lifestyles. Clearly, government health messages are just not making people change their lifestyles. Is this because they don't explain how? Is it because people are fed up of being told what to do?

As well as the book, don't forget I also run food clubs in Chesterfield and soon Hallam FC in Sheffield.The Real Food Club is an alternative to traditional slimming clubs. It's not just for people wanting to lose weight but those who need to eat healthily. To book on a session or find out more email info@wisechoicenutriton.co.uk or call Hannah on 07912 556470.

Sheffield Half Marathon

On Sunday 12th May, 10,000 runners will pound the streets of Sheffield for 13 miles. I will be one of those 10,000 people.

I've never run 13 miles in my life. Until last Sunday I'd never run more than 7. I'd planned to be really well prepared and train hard but the weather and injuries made that impossible so I've done the best I can. This week has been a very easy week in terms of exercise. I shouldn't have done such a long run Sunday but needed to know I could run most of the distance. I will go for a walk tomorrow to stop my muscles tightening up and make sure I stay active afterwards on Sunday.

This week I've made sure that I have eaten really healthily partly because I feel like I'm getting a cough but also it will help my body on Sunday and post run recovery. There's been no junk, limited caffeine and lots of fresh food to help my body get in top shape. I also feel like I've lost some weight which is great as it's easier to run when you carry less weight. I've also given up drinking for 30 days which just happens to end on Sunday so I can have a celebratory drink after the run.

I'm running for Safe At Last which is a local charity help young run aways and those at risk f running away or being thrown out of their accommodation. They provide a full range of crisis management services to the most vulnerable people in the Sheffield area. If you can donate any spare cash at all, I would really appreciate it. You can donate here: www.justgiving.com/WiseChoiceNutrition or come down on the day and support me with lots of cheering and shouting.