Express Workouts for Women on the Go!

Instagram post
After a lot of hard work, I am very excited to be releasing my first EXPRESS WORKOUT EBOOK!
Available as either a FREE SAMPLE or the complete workout program with 10 minute, 15 minute and 20 minute express workouts that can be done anywhere with no equipment necessary. There are also a selection of yummy healthy recipes.
Following the H.I.I.T. method of prolonged calorie burning, the program is designed for busy women that can’t make it to the gym or do a full workout in one go. With complete exercise routines for 10 min/15 min and 20 min time frames, you can easily fit one or a few sessions into your day.
You can purchase your full version Here
At only $9.99, it downloads as a simple PDF so you can follow the workout anywhere. So convenient, you should never have to miss a workout.
It contains:
  • 4 x 10 minute workouts
  • 4 x 15 minute workouts
  • 4 x 20 minute workouts
  • Simple Healthy and Delicious Recipes
  • Full Glossary with picture demonstrations of all exercises

I know how busy women are, we are always juggling 100 things and it is usually ourselves that get put last. Well now you can have access to amazing HIIT workouts so you can always make time for yourself to work on your health and fitness.

I hope you love my express workouts E-book as much as I do.

Enjoy xx

 

Final wrap up of Cassie’s 8 week program – Determination, strength and long term changes

This is, sadly, the last blog post to wrap up the final session and results of Cassie’s journey, our 8 week Summer Body Program winner . Cassie not only completed the 8 weeks, she totally smashed it and always did whatever was asked of her and more. Over the 8 weeks Cassie learnt a lot about fitness, nutrition and lifestyle but she mainly learnt about her personal strength and how much she is capable of achieving. She freely and openly admits that when she found out she won, she actually wasn’t sure if she wanted to even start. Cassie has battled with anxiety and depression and she has realised how important it is to listen to your body and your mind and how important mental health and wellbeing is, as well as physical fitness.

cassie week 8 exercise

During the 8 weeks, I gave Cassie a new program every Sunday night for the following week. These were hard programs and she even said once that she actually thought I was trying to kill her. The reason for this is so she would see progression each week and learn to push herself out of her comfort zone to complete all of the workouts. She only had 1 scheduled rest day each week and she had a double session on a Monday (morning and afternoon). We also worked on her nutrition and I went through a 3 day food diary with her to analyse what she was eating and drinking in a typical day. We discussed her diet and made a few changes including increasing how much she was eating for breakfast and the importance of healthy snacks during the day. I actually told Cassie she could increase the amount she was eating during the day. We also minimised the amount of added sugar (mainly to tea and coffee). These were simple changes that she could make and it fit in with her busy lifestyle (she is a working mum of 4 young children). Cassie’s entire family were so supportive of her new lifestyle changes and her husband and kids were encouraging her during her exercise and also enjoying the new food they were eating.

I met with Cassie 3 times during the program for training sessions. We  discussed how she was finding the exercise sessions, whether she was on track with her healthy eating and most importantly how she was feeling, physically and mentally. The most important lesson to come from our 8 week training program is that in a short timeframe such as 8 weeks, it is not only about weight loss and numbers on the scales. Cassie is the perfect example of how much balance exercise and fitness can bring to your life. She felt stronger and more positive after working out and even on the days she might have not been feeling great she still pushed herself to do her workouts and she always felt better afterwards. When you do something that makes you feel better mentally, it carries over into all areas of your life and Cassie also felt like a better wife and mother. The mental benefits are huge. What an awesome role model for her children! Our children are always watching what we are doing.

cassie and son

Another awesome example of Cassie really pushing herself out of her comfort zone and proving once again how strong she is and how far she has come, was when she joined our FitM.U.M Mount Lofty Walking Group one weekend. For those that aren’t aware, Mount Lofty is a steep and fairly long hike up a mountain in Adelaide… it is definitely tough! I was so pleased that Cassie came and she never once gave up even when her mind might have been telling her to stop or when panic may have set in. Her husband came with her to support her and she overcome a massive mental barrier that day and should be very proud of her efforts.

Towards the end of our program Cassie and I had a very honest discussion about the medication she is on for her anxiety and that it makes weight loss very difficult but that it was important that she remain on it to feel her best and not impact on her life. This program was about a complete change of lifestyle and it simply can not be all about one area only. To be successful and make any form of long term changes , it needed to be manageable and maintainable and that is exactly what we did. Cassie lost 2kg and at least 1-2cms from her waist, hips, arms and legs. But best of all she feels so much better and is managing her anxiety and depression and she has shown herself how much strength she has and that she can do anything!

Enough from me, let’s hear from Cassie now that she has finished the program….

Well my 8 week challenge has come to an end. I have learnt so much from Kelly and also about myself over the past 8 weeks.

At the beginning I wasn’t sure if I would make it to the end. I was at a pretty low point mentally and not sure if I was up for the challenge. BUT I did it!

I feel so proud to say I have done almost every workout Kelly has given me.

However, I haven’t lost much weight, only 2kg. And this has been so hard to come to terms with, when I’ve been working my butt off. I haven’t lost any weight due to my depression and anxiety medication and I probably won’t lose much while I’m still on it.

But I have gained so much physically and definitely mentally. I have pushed myself out of my comfort zone too many times to count. I never thought I was this strong, not just physically (don’t get me wrong I did 100 push-ups today when I couldn’t even do one in the beginning), mentally I am so much stronger now than when I began. My depression has decreased and I have the motivation and determination to continue pushing myself.

Just because my 8 week challenge is finished, I’m not finished with exercising. I’ve changed my lifestyle now and Yes I still have my low days but the benefits of the new lifestyle are definitely worth the effort.

Thanks for following my journey and all of the support you have all given me along the way. Xx

cassie and kel

Cassie was such a deserving winner and I am so grateful that I met her and could help her to incorporate exercise and diet changes into her life. She is an amazingly strong woman and a fantastic wife and mother. Never underestimate yourself Cass, you are a champion who should be very proud of what you achieved over the 8 weeks and how much you have changed! I am proud of you and feel as if I made a friend in the process! Keep up the great work FitMumma!!  xx

Healthy Banana Oat Muesli Bars

This is our go-to, easy and delicious muesli bar recipe, which is great for healthy snacks, lunch boxes and even for a yummy evening treat with a cup of tea.

They are perfect for using up any bananas that are a bit too ripe. You can add anything you like really. We like ours packed with fruit, nuts and seeds so that’s how we came up with this recipe, but you can adjust quantities to your taste.

healthy muesli bar 1

Ingredients

3-4 ripe bananas

2 1/2  cups of traditional rolled oats

1/4 cup shredded coconut

1/4 cup finely chopped dried dates

1/4 cup diced dried apricots

1/4 cup dried cranberries

1/4 cup almonds, finely chopped

2-3 TBS pepitas

2 TBS chia seeds

1 tsp vanilla extract

1 tsp ground cinnamon (optional)

3 TBS Rice Malt Syrup (optional) or you could use natural honey or maple syrup

Directions

  1. Preheat oven to 160-180 degrees. Grease a square slice tin and line with baking paper.
  2. Mash bananas until smooth. Add all other ingredients (ensure your almonds, dates, apricots are finely chopped). Stir well and mix until well combined. Spoon into prepared slice pan and use back of spoon to press down firmly in pan (this ensure it slices well once cooked).
  3. Bake for 30 to 35 minutes or until golden. Allow slice to cool before cutting into small bars (sometimes we can’t wait that long and slice it anyway as we like our first piece still warm hehe). Serve.
  4. Store in airtight container in the fridge.

healthy muesli bar

Enjoy xx

Book Review : Clean Food – Clear Thinking

I was asked to review the health and wellness book, Clean Food – Clear Thinking written by Naturopath Karina Francois. I was thrilled to be sent a copy as I love reading everything about health, wellness, nutrition and mindset. I was a bit slow getting around to it due to my Personal Training business really picking up and getting busy now that it is spring, but boy I’m glad I made time to read it over the last few weeks!

Clean Food -Clear Thinking by Karina Francois

Clean Food -Clear Thinking by Karina Francois

Karina Francois is an international author, entrepreneur, leading health expert and Naturopath and this book really outlines how you can achieve optimum health through nutrition which leads to happiness in other areas of your life.

The book starts with a great overview of the basic foundations for healthy living and explains nutrition and cellular needs, including easy to understand information about Protein, Carbs and Fats for our bodies. It then goes on to explain everything our body needs for optimum health. There is a fantastic chapter on detoxification, digestion and food sensitivities which I found really interesting, especially as our 1 year old daughter has a rare food intolerance called Food Protein Induced Enterocolitis Syndrome (FPIES). I am constantly researching and making it my mission to find out everything I can about this condition and raise awareness, so it means I have become much more aware of food sensitivities etc.  I have become a sponge for information on this topic and it has become a bit of a passion of mine, hence why I am also currently studying my Diploma of Nutrition and Dietetics for Personal Trainers!

Part 2 is all about Mindset – Psychology of Health Management. This is really interesting stuff and goes into great detail about the brain and making health management and weight loss management a life change. Once again, this is a topic that I really love and it really helps in my field to have a good grasp on it as it is something I deal with in my clients. I promote a holistic approach to health, wellness and fitness and I truly believe that it needs to be a lifestyle change and something that you can easily adopt and carry with you throughout your entire life.

It then goes on to a fantastic section all about self image, self esteem and discovering your ‘why’. There are some great self esteem builders, affirmations and assessments and checklists to keep you on track and understanding a lot more about yourself and your self image. This is something I really got a lot of benefit from and it something that you could keep going back to over time! A lot of the content and philosophies are in line with my own so I will be able to use a lot of the information with my clients which is fantastic!

The final part is recipes and meal plans. Now, I LOVE a good cook book and a new recipe and this book does not disappoint. There are some awesome and simple recipes in this book and the thing I like the most is they don’t contain a thousand ingredients that you will probably never use again. They are easy to follow and perfect for health conscious, busy families. A few of my favourites include the healthy muesli bars, banana loaf, zucchini, carrot and walnut bread, kale and mushroom frittata and the flourless chocolate cake/muffins.

Delicious Healthy Muesli Bars - Recipe from the book

Delicious Healthy Muesli Bars – Recipe from the book

If you are looking to change your habits, lifestyle, mindset and health and really achieve optimum health then this is a great book to help set you on the right path! I would highly recommend it and I really enjoyed reading it.

Let me know if you have read any good health and wellness books lately that I should check out.

Check out my facebook page here

Enjoy xx

FitM.U.M – A day on my plate (limiting processed carbohydrates)

After feeling very average for a few weeks (due to increased ‘winter’ carb consumption) and experiencing bloating, cramping, feeling sick and decreased energy levels, I decided to try and go without processed carbohydrates, mainly bread, pasta, crackers, porridge and things I was eating too much. I found myself in a downhill carb spiral and the more I was eating the more I would crave it. These foods weren’t filling me for long either so I was eating a lot more in a day and because I am busy I started opting for quick, easy options like toast, crackers, even crumpets!!! I knew I needed a break to detox my body and hopefully loose the bloated feeling and the cravings. I also knew this was probably going to be hard! Today was day 4 and I have actually surprised myself at how well I am doing and more so how good I am feeling. What a difference. I am beginning to plan my snacks and meals better again and ensure that I have healthy options on hand so I’m not tempted by quick fixes. For me, it is all about being organised and prepared. If I don’t feel like it is an effort, I am much more likely to succeed once I’ve put my mind to something. Here is how my day on a plate looked today.

For breakfast I had eggs, with avocado and cherry tomatoes. I have had this twice this week (once with the addition of mushrooms too) and it fills me for longer than high carb breakfasts which I like as I am busy in the mornings and hate feeling hungry straight after I eat. I had one cup of Green Tea with lemon with this. I always start my day with Green Tea. eggs breakfast Friday’s are one of my busiest days for Personal Training and business so I ate my morning snack in between clients. It was a mix of raw almonds, cashews and cranberries. I knew I would be out a lot so I made sure I packed my container with me to snack on. I also drank 1L of water before 11am.

Lunch today was a bit out of the ordinary for me as I needed to fit in my long run (14km) so I had a smoothie. I usually have smoothies as a snack or breakfast rather than lunch but it worked well today and filled me up as well as being a great post run drink. smoothie lunch Dinner tonight was my delicious dairy free low carb Vegetable Frittata. I had a productive day yesterday and made this yummy Frittata, the eggs make it high in protein. fritatta dinner I had quite a bit of interest yesterday’s post on my FitM.U.M Facebook Page about the Frittata so I promised to share the recipe. Now, I actually didn’t follow a recipe, I just knew what vegetables I wanted in it and that I need dairy free so I made it myself and it worked very well and tasted delicious, if I do say so myself. Obviously, you can choose your preferred vegetables and you can also add cheese etc to it to make it to your liking.

FitM.U.M’s Dairy Free Vegetable Frittata

Ingredients

1 medium sweet potato (cubed)

1 red onion (diced)

1 medium zucchini (diced)

8 cherry tomatoes (cut in halves)

100g baby spinach

100g premium lean leg ham, chopped (alternatively you could use bacon or omit all together for vegetarian option)

6 mushrooms (thinly sliced)

8 eggs

1/4 cup oat milk (use any milk you like)

1 TBSP minced garlic

Directions

1. Preheat oven to 185 degrees.

2. Whisk eggs and oat milk with a pinch of sea salt

3. Heat Pan or skillet and add garlic, sweet potato, mushrooms, onion and zucchini with a pinch of paprika and ground pepper. Cook for 5 minutes until vegetables soften. fritatta prep 4. Add whisked eggs and stir through

5. Add baby spinach, ham and cherry tomatoes and a pinch of salt and pepper. Cook for only a minute until spinach wilts slightly.
6. Pour into baking dish and bake in oven for approx. 30-40 minutes or until eggs are set and it is brown on top. fritatta raw 7. Remove from oven once it is cooked and let cool in baking dish and slice when cool fritatta slicefritatta cookedI have drank 2.5L of water today which helps curb cravings. I also made a little ‘clean’ sweet treat to enjoy tonight as I have been very good this week and not indulged, so I thought being a Friday night, why not!!! It is just banana and strawberries with my mix of peanut butter/cacao chocolate. Extremely Yummy and I am literally enjoying them now with a cup of Peppermint tea. treat treat 1 I hope this has provided a little insight into my low processed carb detox that I have been doing this week. I can honestly say I am not bloated or sick after I eat and I felt great on my 14km run today! This is not a long term elimination, I am planning to slowly introduce carbohydrates (such as rye bread, mountain bread, porridge) I will just limit them and only eat them in small quantities.

For those who are interested, I will keep you updated how I go! Follow me on Facebook and Instagram to see my workouts, food and recipes and our busy but active life as a family of 4 in Adelaide!

Enjoy xx

Blueberry, Chia & Banana Pancakes – The Healthy Chef

This healthy, yummy recipe is from The Healthy Chef (I love her recipes) and I am definitely going to give these a whirl in the school holidays. They not only look like a fantastic breakfast, but also a great kids snack (please note there is a nut free version too). You can also add protein to these if you wish. They will make a delicious family brekkie!

Photo Source: The Healthy Chef

Photo Source: The Healthy Chef

Blueberry, Chia & Banana Pancakes

Makes 6 pancakes

Ingredients

100 g (1 cup) ground almonds ( see notes on nut free and high protein option )
1 tablespoon chia seed – or ground flaxseed
1/2 teaspoon gluten free baking powder
1 teaspoon ground cinnamon
250 g  – 2 ripe bananas, smashed
2 free range eggs
125 g blueberries to serve

Directions

Combine smashed banana and eggs.
Add almond meal, linseed, baking powder and cinnamon.
Fold in blueberries if using.
Rest for 5 minutes.
Heat a pan over a low heat and add a little coconut, macadamia  or olive oil.
Spoon pancake batter into rounds onto the pan and flatten slightly with the back of your spoon.
Cook over a very low heat. Take your time and don’t rush.
Flip over and finish cooking.
Serve and enjoy with natural or coconut yoghurt.

Recipe Source: www.thehealthychef.com

FitM.U.M January 2015 Fitness Challenge…. Make this your healthiest year yet!

You did it, you clicked the link for my FitM.U.M January Fitness Challenge…. Good on you. I am so proud! Now the next step is up to you to take the challenge and see it through to the end! 31 days to improve your health, fitness and wellbeing, to look and feel great and start 2015 with a bang and make it your best year yet.

Below is the link to the challenge. Alternatively, you can email me at fitmumsa@gmail.com and I will happily email you the PDF version to print out at home.

FIT MUM CHALLENGE

Come and join us over here on the FitM.U.M Facebook page to stay motivated, and get extra tips, workout information, recipes and encouragement. You can also ask any questions you may have, post your progress and take photos of yourself doing the daily challenges and post them so we can all offer support and motivation along the way. Here is FitM.U.M Instagram page where we can also post our photos and use the  hashtag #fitmumchallenge or tag me @fit_m.u.m so I can see all your hard work!

I can’t wait for you to join me in this challenge and share the journey together! 2015 is going to be an awesome year and what better way to start it off. Will you take the challenge?

ab brace 2

Enjoy xx

The difference between a positive and negative mindset… and how to change it

Whether you like it or not, you either fall into the positive or negative mindset category. It might not even be something you are that aware of. Your mindset not only determines your entire outlook on life and how you handle situations, but it also impacts heavily on your health and the type of people you attract in your life.

positive life

I work hard on being a positive person but it is easy to get caught up in the “woe is me” negative thought train. Get out of that funk. Your whole life will improve drastically and you will naturally become a much happier person and the knock on effects will be huge.

What helps me to remain positive is to find something to smile about, even in the not-so-great situations. Those that know me, know that I am usually smiling! I stopped letting little things get me down and I take time every single day to be grateful for people and things in my life. The big one I am continuously working on is to stop comparing myself to others. We are all on our own journey and there is absolutely no point in comparing your journey with anyone else’s. It serves no purpose. I think as women this is something wired into us and it is a very unfortunate trait but one that I am working hard to overcome.

Here’s an observation for you…. when I am out running I take notice of the people out and about exercising along the way (it helps keep my mind off the discomfort of running) and it is a true fact that women check each other out as much as men check out women. Is it in judgement, jealousy or comparison OR is it as inspiration and recognition of another strong woman out there working on her herself and her health and fitness. The positive thinker in me would like to believe the latter! I also find that women are far less likely to smile and say Hi to each other when out exercising as men do. Why is that? Do we feel threatened or inadequate? Are we so uncomfortable in our own skin that we can’t smile and show some silent support for one another? I always smile, nod or say Hi to anyone that comes into my path when I’m out exercising… you can call me annoying (I like to think of it as friendly)!

I find when I have a positive attitude and outlook I am not only much happier but I also attract positive energy, positive people and positive outcomes. I have had people say to me in the past “oh you always land on your feet!”, well no I don’t believe that is the case. I always know what I want, I set my mind to something, I truly believe in whatever it is and I am positive of the outcome…. so to me I deserve it and I certainly don’t see it as luck.

Quote - Mahatma Gandhi

Quote – Mahatma Gandhi

I love this quote because it reminds us if we think and live positively, we are likely to enjoy positive results. In other words; what we expect can often come true (positive or negative) and I know which one I’d rather!


The difference between positive & negative mindset

Positive

  • Say “it may be difficult but it is possible”
  • See the gain
  • See possibilities
  • Make it happen
  • Make the most of all situations

Negative

  • Say “it may be possible but it’s too difficult”
  • See the pain
  • See problems
  • Let it happen
  • Let situations get them down

Of the above, which one are you? You can change your mindset. It will take time and lots of conscious effort but it is definitely worth doing. Here are some simple ideas that I implemented to get you started:

  1. Become aware of it, acknowledge it and analyse your thoughts
  2. Avoid negative self talk
  3. Use positive self talk or mirror mantra’s
  4. Surround yourself with positive people
  5. Even in the worst situations take the time to find a positive. Sometimes it will be very hard but even the smallest positive is better than nothing
  6. Keep working on it. It takes time to develop positive attitudes and change behaviours
Quote - Mahatma Gandhi

Quote – Mahatma Gandhi

During our busy days and hectic lives, it can become easy to let negative thoughts sneak into our minds. Be super aware of this happening and focus on turning them into positive thoughts and always look for something to smile about. I try really hard not to spend time dwelling on things because I was finding it was usually things I had no control over anyway and it was consuming me.

Shrug it off, let it go and move on. Don’t let a bad yesterday dictate a bad tomorrow!

I would love to hear anyone else’s story about how they have turned a negative mindset into a positive one or some things you do to stay positive! Please feel free to share over on FitM.U.M’s facebook page

I also post lots of positive, motivational and inspirational things so be sure to follow FitM.U.M on Instagram

Stay Positive FitMummy’s! xx

Healthy Kids…. Creating Lifelong Nutrition Habits

First, let me start this by saying that I am not a dietitian/nutritionist/GP etc. I am a mum (who happens to be a Personal Trainer, Gym Manager and Health & Fitness enthusiast!). I understand that children’s eating/diet/habits can be a rather contentious issue, so this is only my own experience, views and beliefs. I have not lived with a child with severe allergies or a fussiness related to food. This is not meant as advice, it is simply my ramblings about my family, take from it what you will.

Children learn by the examples we set. As parents, we are the biggest role models and influence they will have. The same way they learn their values and morals is also the way they learn their lifestyle habits and food associations. With childhood obesity at an all time high (scary statistics), I am passionate about children learning the importance of healthy, nutritious food and forming good habits from a young age. I strongly believe we should be doing all we can to instill healthy food and lifestyle values in our children from the time they are tiny babies. Sure, when they get older they will make their own choices, and we are not with them 24/7, but if they are around a healthy family lifestyle for their entire childhood they are much more likely to continue living this way well into their adult years. Bad habits are hard to change (in adults and in children), so why not start off well and make it their ‘norm’.

Wise Benjamin Franklin

Wise Benjamin Franklin

Just last week, I started my 4 month old on her first taste of solids. So far she has enjoyed homemade rice cereal (so easy to make), avocado, steamed apples, pears and sweet potatoes. She is learning taste, texture and all sorts of other things. I let her ‘play’ with the food as I’m feeding it to her, not because I like the mess that’s for sure, but because these are all her very first experiences with food and I want it to be a positive and fun one. So far, so good, she seems to love it all. If she turns her nose up at something, that’s OK we will try again tomorrow. Persistence is key with children!

indie solids

I love nothing more than watching my 7 year old daughter devour a plate of veggies. There is not much that kid won’t eat. Don’t get me wrong, she likes the not so healthy stuff too and she is a sucker for party food, she’s a kid after all and I want her to enjoy being a kid. We are not the worlds strictest parents by any stretch but we do promote balance, moderation and choices and it seems to be working well for us. The important thing is that she knows what food is better for you than others and that we eat predominantly healthy food and save other things for treats or special occasions. We do not eliminate or restrict other foods as I believe this ‘can’ lead to over indulgence, binge eating and poor choices later on in  life, but we do limit them and always offer healthy alternatives. Everything in moderation!

Often Lily’s snacks and lunch look like this:

lil snacks

She loves a tasting plate, she’s a bit of a grazer and it is a great way to enjoy many different foods and you know what, it doesn’t always have to be eaten with a knife and fork and that makes her pretty happy.

My child has a very healthy appetite and some days I actually struggle to fill her. She does snack during the day (I think genetically she has a high metabolism like me) but she always eats her meals. She’s just a hungry kid, a lot of children aren’t and don’t need to eat a lot during the day and that’s OK too! We’re all different.

A few snacks Lily likes to eat include:

* Tuckers Natural Tiny Dippers. These are great because they are individual serves with just enough crackers and dip for little people. This is the Quinoa Crakers with Tomato Salsa Dip. We also love the Quinoa Crackers with Corn Dip. Yummo!

Tuckers

* Boiled eggs, avocado, carrot & cucumber sticks and dried fruit. These are all so easy to prepare and put on a plate.

* Smoothies (let them experiment with their own recipes and flavours)

* Multigrain wraps or mountain bread. Quite often she will just have one plain

* Spelt flour pancakes. I make up a big batch and freeze them individually. They are great in the school lunchbox (put them in frozen and they are ready by recess or lunch time). We also do the same with mini homemade cheesy-mite scrolls.

Lily  has porridge for breakfast every morning (this is by choice there is not much else she likes for brekkie except pancakes some weekends). What I have found very interesting in the last few months is that from seeing me put chia seeds, diced apricots and blueberries on my oats every morning, she now chooses to do the same. Not because I told her to do it or did it for her but she made the choice and does it herself. This is, in my opinion, a much better way as it is more likely to stick with her rather than something I rammed down her throat, pardon the pun! She enjoys sprinkling them on and making her porridge look ‘pretty’.

Kids need to be involved in making choices about food. What we learn in our childhood, we take into our adulthood.

We discuss what is good and why it’s good for you and I let her help make things with me, which she loves. One of her favourite things to make is smoothies. After watching one of the ‘infomercials’ on TV she thought it would be a good idea to write her own smoothie recipe. She got all the ingredients out and made it herself. She absolutely loved it (the process and the end result) and she was so proud of herself that she could create something so yummy and healthy.

This was all her own work. I did not help her at all. *NB by 'flower' she means ground Linseed/Flaxseed (it looks like flour)

This was all her own work. I did not help her at all. *NB by ‘flower’ she means ground Linseed/Flaxseed (it looks like flour)

So, what are some things we do to ensure we are encouraging healthy habits?

1.) Eating together as a family every dinner time because I believe it is important. We also eat the same meals, our only variation is if we have a curry which Lily does not like, she will have the meat we are eating served with at least 3 vegetables and often a mountain bread wrap. I never take for granted how lucky I am to have a child that will eat almost anything and usually chooses to ear all her veggies before anything else. Some of her favourites are: broccolini, asparagus, corn, brussel sprouts and carrots.

2.) We stopped allowing TV viewing while eating breakfast as I was finding Lily wasn’t concentrating and it was taking her too long and she ended up rushing (with me constantly telling her to “hurry up, or we will be late for school”) or not finishing it. This has improved 100%, infact it has improved our entire morning routine so much there are no arguments or constant pleads all morning and everyone is much happier. I also believe this leads to a better association with food (specifically the importance of breakfast) as it is not associated to stress or rushing etc.

3.) Encourage trialing new foods or foods that perhaps she didn’t like last year. I never make a bit deal about foods Lily doesn’t like and I would never force her to eat something that she is old enough to know if she likes or doesn’t like. After all, we all have certain flavours, foods, spices etc that we don’t like so it’s not fair to expect a child to eat and enjoy everything put in front of them. What I do encourage, however, is revisiting certain foods to try them and see if her tastes have changed. If she tries it and still doesn’t like it, we leave it at that and praise her for trying it again. Fortunately Lily’s list of food she likes is HUGE and her dislikes are minimal.

4.) Involve her in weekly meal planning (asking for her input for certain weekly meals), shopping (get her to write the list) and preparation of food. We also discuss different types of food and why we chose some products rather than other ones. She has a pretty good knowledge of food. She also loves cooking shows and really got into Masterchef and My Kitchen Rules this year.

As I mentioned earlier, this is just a look at what we do as a family. It may not work for everyone. Maybe you already do all of that anyway, maybe there is one new thing that you can try and see if it works for your children? Keep encouraging healthy eating in children, they will thank you in the long run!

I thought this looked like a super cute idea. Notes on fruit in the school lunchbox would definitely make it more fun and exciting! (source – Pinterest)

Source - Pinterest

Source – Pinterest

I Quit Sugar Choc-Coco Muggin (Muffin in a Mug) Recipe

This is a delicious healthy and super quick and easy recipe from I Quit Sugar (Sarah Wilson’s amazing cookbook). We often make these after dinner as it is like having desert when you just need that little something after a hectic day, but there is nothing bad in it at all. The other good thing is you don’t need to make an entire batch of muffins. Just individual serves and they are ready in minutes!

Source: I Quit Sugar

Source: I Quit Sugar

 Paleo/Dairy Free Choc-Coco Muggin

Ingredients

1/4 cup almond meal

2 Tbsp desiccated coconut

1 Tbsp raw cacao powder

1/2 Tbsp rice malt syrup (or 1/2 tsp stevia or sweetener)

1/4 cup milk (I use oat milk)

Directions

Add all ingredients to a microwave-safe porcelain mug and mix with a spoon. Microwave on high for 1 1/2 – 2 minutes.

We serve ours with a drizzle of honey and coconut flakes but you could add whatever you like. The recipe says serve with greek-style yoghurt.

I like it slightly runny in the middle rather than too dry so I do 1 1/2 minutes and it is perfect!

Enjoy FitMummies xxx