Food not only impacts your physical health but also your mental health and general mood,” says Gemma Ogston, chef and author of The Self-Care Cookbook. “The minute I don’t eat well my mood plummets, and the same applies to kids. If we want them to be in the best frame of mind for school they have to be well-fed.”

For Gemma, it’s simple:, when we make an effort to eat more healthily and also take proper time to rest, recharge and do more of the things we enjoy, we feel better and happier. “This means we’re stronger and more able to deal with whatever life sends our way.” But, of course, life is all about balance. “Sometimes that means cutting that extra slice of cake.”
Her own journey into a happier and more wholesome place began when she was trying to start a family. She suffered many miscarriages, and started looking at how her diet could be impacting not only her physical health but also her mental health and general mood. “Someone told me to try doing a detox – cutting out sugar, caffeine and alcohol and eating more plant-based foods. I tried it and felt great.” When she fell pregnant with her daughter Carmen, doctors discovered she had a rare blood disorder and she began to look at other aspects of self-care too. “I was so anxious thinking that I was going to lose Carmen, I looked at a list of positive affirmations on my phone every time I went to the hospital.”

She’s has come a long way since then. Carmen is now 8 and big sister to Hendrix, 7, and Gemma runs Gem’s Wholesome Kitchen, making healthy meals for those who sign up to her Nourish Package. She also shares what she’s learnt in classes for adults and workshops for children in schools
in her local area of Brighton. Her book is a combination of wholesome plant-based recipes for self-care, moments of quiet reflection and practical steps you can take to show yourself – and your family – the love and attention you deserve.

RISE AND SHINE
Research suggests that children who eat a good breakfast have a better attention span for their morning classes, are twice as likely to perform well in tests and have a reduced risk of certain health problems. But breakfast also sets the tone for the day ahead. “Whatever mood is set around the breakfast table they will take to school with them, so we make it a celebration. My son can get a bit down about going to school, so to boost his mood we go around the table saying one thing that we’re excited about.”
Gemma’s go-to breakfast is easy Overnight Oats (see recipe, right). Soaked oats are easier for anxious tummies to digest, provide slow-release energy and contain the mood-boosting mineral selenium. “We make them together the night before. You just mix them with milk or a plant-based alternative and then stir through honey or maple syrup. Then I let the kids add their flavours: cacao adds a real chocolatey flavour and is also full of essential minerals and vitamins that can all help with boosting the mood and helping with focus. But there’s also cinnamon, vanilla, chia seeds or nut butter…” Then you simply leave them in the fridge overnight and top with whatever you want in the morning. “Bananas are great for boosting serotonin, our happy hormone, and walnuts are packed with selenium which helps relieve anxiety and a low mood.”

COLOUR THERAPY
Cooking according to the seasons is a priority in Gemma’s house, as is buying locally grown produce. Another thing that’s important is visual appeal, and not only for the varied nutrients that a ‘rainbow’ of different-coloured veggies provide. “I had an eating disorder when I was younger, so I understand the impact that food can have on mood and energy levels. Colourful food makes you happy in such a simple way.”

Having lived with an eating disorder, it’s extra important for Gemma that her kids have a happy relationship with food. “I only use positive language around body image – never words like ‘fat’ or ‘skinny’ – and show the kids that I love my body. As a family we exercise regularly; it’s important to demonstrate how exercise is a major part in making you feel good.” But it’s not all about being good. “We love the occasional treat like pizzas or chocolate cake! Life is about balance and joy.”

Dinner in Gemma’s house is quick, filling and nourishing, with protein and carbs to replenish some of the energy the kids lose in the day. And when her kids go through fussy phases she doesn’t make a big deal over it, instead encouraging them to cook with her and come up with ideas for what they would like to eat. “I normally find if they don’t have much of an appetite it means something is going on emotionally. On these occasions we chat, we hug, and I might make them some peanut butter on toast or homemade tomato soup. Mum’s comfort food normally sorts them out!” As a family they stopped eating meat five years ago: “We make wholegrain pasta with homemade pesto (made with broccoli for a vivid green colour), ratatouille or simple stews with loads of veggies and butterbeans. I make sure that we all sit down together – it’s an opportunity for togetherness, which is essential for our wellbeing.”

A good after-dinner routine lays the foundation for bedtime. Children aged 2 to 12 need between nine and 13 hours’ sleep for their bodies to rest, restore and grow. “I have a rule that we stop working and put screens away after dinner. They potter around and play, we read books and share what we were grateful for that day,” Gemma says. “It makes them stronger and more able to deal with whatever life sends their way.”

Find out more about Gemma at gemswholesomekitchen.com