Sugar OK for kids before bed. No, really.

A new study finds that kids can consume high amounts of sugar without their sleep being affected.

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Sugar before bed has long been blamed for disrupted sleep, decreased attention, memory problems, bad school performance, hyperactivity, aggression, and mood problems in growing children.

But a new University of South Australia study led by sleep expert Dr Emily Watson found children slept an average of nine and 11 hours each night and their sugar intake had no baring on behavioural problems.

The study did find that kids are consuming above average amounts of sugar which comes with its own range of concerns. 

Results were based on 287 South Australian schoolchildren aged from 8 years old to 12, who completed a food eating questionnaire with the help of their parents.

“While a high proportion of children consumed above the recommended amount of daily total sugar, which is problematic for other health reasons, total sugar consumption was not related to behavioural or sleep problems,’’ said Dr Watson.

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“This study demonstrated for the first time that diets containing a high proportion of total sugar do not exacerbate the relationship between parental reported sleep and behaviour.’’

The World Health Organisation recommends children consume only 20 per cent of their energy through sugar. But this study found that the average was 134grams a day which equals 26 per cent. Time to quit the fizzy drinks and sugary snacks.

A diet high in sugar poses significant health risks regardless of age, but as it turns out red cordial before bed doesn't affect shuteye. Not that that makes it a good idea!


Blissed Out

I just created these little bliss balls in my teeny tiny New York kitchenette. I like to experiment with Bliss Ball ingredients all the time so please feel free to alter the ingredients to suit yourself. ie. if you don't eat almonds you could substitute with pecans or swap out the Goji for dates. 

Enjoy - bliss out your tastebuds and your state of mind. 

150g of Almonds

A scoop of organic vegan protein powder - I used Body Science Organic Performance Protein

Two tablespoons of raw cacao powder

1/2 cup of Goji berries

Dash of vanilla essence

Cinnamon - a few shakes

Two teaspoons of flaxseed oil

One - two tablespoons of chia and or flaxseed flakes

Add water (approx 1/2 a cup) for the right consistency

Sea salt - just a dash

Blend everything in your Vitamix or food processor of choice until close to smooth consistency

Roll into balls and roll the balls in shredded coconut or chia seeds.

Refrigerate for one hour.


Tasty Coconut Water recipes to whip up... Now!

Nutritionist and personal trainer Nikolett Toth is all about building lean bodies and helping clients tap into their ultimate health. The former Las Vegas VIP host admits on her blog to once loving champagne nights, but since learning to love her body, and what she puts in it, Nik has gone onto help clients get fit, drop pounds and feel healthy and happy as a result. 

Now an ambassador for Meko 100% Pure Coconut Water, Nik offered to share these tasty recipes - using super hydrating and delicious Meko 100% Pure Coconut Water - with Health Bird. 

With powerful ingredients such as goji berries, cinnamon and chia, these colourful dishes are the perfect after-workout boost or as a tasty sugar-free, dairy-free and gluten-free dessert.

Raspberry-coconut chia pudding


·      ½ cup chia seeds

·      1 cup Meko coconut water

·      3/4 cup frozen raspberries

·      ½ cup light or full-fat coconut milk

·      1 teaspoon maple syrup (optional for sweetness)


1.     Mix chia seeds and the coconut water in a bowl, and soak for at least 10-15 minutes. (Until it forms a gel-like consistency.)

2.     Using a hand blender mix coconut milk, raspberries and maple syrup.

3.     In a glass or glass jar scoop in quarter of the chia mixture, then top with a layer of raspberry sauce. Repeat for the last half of the mixture and in a second dish.

4.     Serve chilled and top with shredded coconut, nuts and raspberries.

Raspberry-coconut chia pudding

Raspberry-coconut chia pudding

 Meko Protein Punch (the perfect post-workout treat)


·      2x ¼ cup Meko coconut water

·      3 tbs chia seeds

·      3 tbsp rolled oats

·      3 tbsp pumpkin seeds

·      3 tbsp Greek yogurt

·      ½ cup frozen mixed berries

·      1 scoop vanilla protein powder (optional for extra protein)

·      ½ tsp cinnamon


1.     In a separate bowl soak the chia seeds and oats in coconut water for 20 minutes.

2.     Meanwhile prepare the layers by mixing the Greek yogurt, cinnamon and protein powder.

3.     In a glass place 2 scoops of the chia mix, then top with the yogurt mix, the frozen berries, oats and a final layer of chia mix.

4.     Top it with pumpkin seeds and goji berries. Serve chilled.

Meko Protein Punch

Meko Protein Punch

Super Green Breakfast Bowl


1 scoop brown rice protein

 2 handfulls of kale

 ½ banana

½ cup Meko 100% Pure Coconut Water


slippery elm


Combine all ingredients in a blender. Pour into a bowl and serve with raspberries, seeds and almond meal.

Super Green Breakfast Bowl

Super Green Breakfast Bowl