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

Fit, Fast & Furious Training Session with Guin from Guin’s Everyday Style

Guin and Kel

WOW! What a session.We were both super excited about starting our first Personal Training Session. Guin wanted to be pushed and push her I did. I put Guin through a 45 minute High Intensity Interval Training (HIIT) Session which was predominantly body weight exercises. We did use a set of dumbbells for some of the exercises but most can be done without.

Guin already does a variety of exercise so she wanted to compliment her other workouts with a full body High Intensity Session. These sessions are awesome as they full of short burst intervals with minimal rest and they burn mega calories and get the heart rate up high. My trusty stop watch was getting a workout that’s for sure as I wanted everything we did to be between 20 – 50 seconds of hard work (max. Effort) and 15-30 seconds of rest. HIIT Training is no good without a stop watch so we can keep an eye on the time and really make the most out of the workout.

HIIT Trainers Secret Weapon

HIIT Trainers Secret Weapon

We also did a hard set of Plyometrics. For those who are unfamiliar with Plyometric Training, it is explosive, fast paced moves which work several muscles at once. It is a great way of training to increase fitness, speed and agility and also burns mega calories as your heart rate stays elevated the entire time, allowing you to continue burning calories after your session is finished.

The Plyo set I put Guin through was Squat Jumps (reaching up nice and high on the jump), alternating lunge jumps and mountain climbers. It’s fair to say her heart rate was up and her legs were burning! But she was still smiling at the end of it so I continued to push her with an upperbody strength session with shoulder press, burpees, pushups and punches followed by abs and lots of stair sprints!

It was a fantastic first session, Guin pushed through everything I threw at her and never once stopped. She is a machine and I am looking forward to our weekly workouts and seeing Guin’s results. She is also working on her nutrition at home and paying particular attention to snacking and ensuring she has healthy snacks handy at all times. The key to good nutrition is planning and preparation, see my previous blog post all about this topic!

So, session one has been conquered and we are both looking forward to session two next week. Stay tuned via FitM.U.M’s Facebook page and blog and Guin’s Everyday Style Facebook page and for updates, tips, progress, photos and workouts and feel free to comment with any questions or words of support for Guin, who has been fantastic to share her health and fitness journey with us all!

Peace xx