A look inside FitMUM’s Shopping Trolley

I have had a few questions about what health food products (and brands) I use so for something different I thought I would do a post all about what made its way into my shopping trolley this week. Once I started I realised that there were so many more products that I could have written about. I have enough for a second blog article on this topic at some stage. If this is something that interests you, leave me a comment on my blog or my Facebook page here if you would like more.

Obviously this is not my entire shop (how boring and long would that be) but this is a selection of products we buy on a {very} regular basis and things that I love and use ALL time {basically can’t live without}.

Traditional Rolled Oats

Good old fashioned 100% rolled oats. Not often you find a product with only one thing listed on the ingredient list. I love oats and have them for breakfast every morning (with the exception of the odd Sunday when I have poached eggs on toast). They are quick and easy, super good for you and delicious. I make mine with Oat Milk and then add a drizzle of honey, chia seeds, diced apricots and either a handful of blueberries or a sliced banana. I also make a delicious Overnight Oats recipe about once a week from the I Quit Sugar Cookbook. YUMMO!

rolled oats

Black Chia Seeds

I add chia seeds to many things. I have them on my oats, in my smoothies, and in our bliss balls and choc granola.

Among other things Chia Seeds are high in fibre, protein and omega 3 and they are loaded with antioxidants. They certainly pack a health punch for such a tiny seed and they are low in calories for something so high in fibre.

chia seeds

Rice Malt Syrup

This mild tasting syrup is a fantastic fructose-free sugar substitute. It is very versatile and inexpensive. I use it in any recipes instead of sugar. You can drizzle it over pancakes or oats or use it to sweeten your tea if you are trying to quit sugar.

It is made from 100% brown rice and is a better option than other sweeteners that are high in fructose and release sugar faster into the blood stream causing insulin spikes and subsequent blood sugar crashes.

rice malt syrup

Green Tea & Peppermint Tea

I used to be a bit of a tea addict but since being dairy free I have switched to only drinking green tea and peppermint tea. I always start the day with a cup of green tea and I always end the day with a cup of peppermint tea (I also drink them throughout the day if I feel the need). I use Organo Gold Organic Green Tea which is infused with Ganoderma, a very powerful ingredient that has been used for centuries in China and Japan for its many health benefits and healing properties

*If you would like to know more about this product (both tea & coffee) email me at fitmumsa@gmail.com for more details*

OG green tea

 I have pretty much tried every brand of tea, if you don’t use Organo Organic Green Tea, these are others I buy:

green tea

We have all heard the many benefits of green tea (the list is long), one of the big ones being that it has been shown to increase fat burning and boost your metabolic rate.

Coconut Oil

I love coconut oil for so many reasons, from cooking through to using on my bubs cradle cap and dry skin…. seriously awesome stuff!

It goes great with cacao when making sweet treats so we use it in our choc granola, bliss balls, homemade ‘chocolate’ and other baking. It is the healthiest oil to cook with and has a high smoke point so can be used at high temperatures.

coconut oil

Oat Milk

I use organic unsweetened oat milk. Since removing dairy I have found this to be the best substitute for me (personal preference). I do have almond milk sometimes too. Oat milk goes perfectly with my breakfast oats and smoothies. I also use it in baking as a substitute for cows milk and the rest of my family can’t taste the difference (they still drink cow’s milk).

oat milk

Almonds

We buy dry roasted almonds by the truck load. They are a great snack mixed with dried fruit and other nuts. I usually carry a container of homemade trail mix in my bag for when I am out and about. I also put them in our choc nut bliss balls recipe here

We often make our own almond meal and use it in baking. This is also a great alternative to crumbing meat eg. Schnitzels.

almonds

Quinoa

We are a bit obsessed with Quinoa in our household. We usually eat it at least 3 times a week (minimum). We also buy health food brands from the markets or the Woolworths Macro range, however this is the one I grabbed this week as we were almost out. All of the organic brands are as good as each other in my opinion.

I have listed the health benefits of Quinoa on one of my previous Facebook posts and have written out the recipe for our Healthy Roast Vegetable & Quinoa Salad find it here

We also substitute any rice dishes with Quinoa, eg. Stir fry’s, Curries or just season it and use as a side dish with dinner. The options and recipes are endless so get creative with your Quinoa and start incorporating it into your weekly meals!

quinoa organic

So there you have a little insight into some of the staples in my family’s shopping trolley and some of the ways we use them.

Happy Shopping FitMummies!! Xx

A FitMUM’s busy week… if you can’t find the time, make the time!

It’s no secret that there is a lot to fit into a week, especially for mummies. I am lucky enough to currently be on maternity leave (bubs is now 4 months old) but some weeks I still struggle to fit everything in to a week. It’s crazy! This week was quite a busy one for us so I thought I would use it as an example and elaborate on how I make time (even if it’s only a small amount of time) for myself and to make sure I fit some form of exercise in every day.

findaway

Like a lot of you, it was back to school for my eldest daughter this week after a busy and fun filled holidays and it was immunisations for my youngest. Irondad is in training for a short course duathlon on Sunday which he has set a pretty high expectations and goals for himself (EDITED post race to say that he smashed it by the way but that’s a different story!). We’ve had plenty of appointments, visits and of course all the household jobs that don’t do themselves as much as we’d like them too. So at the beginning of the week I knew I would have to work hard to fit in my exercise and not use any of that as an excuse to let it slide. It is easy to say “stuff it, I’ll just skip it today” but that can lead to the next day and the next day and before you know it you’ve changed your habits again. That is self-sabotage, try hard not to head down that path. Keep your motivation high and remind yourself of your goals. I am constantly reassessing my short term and long term goals to help me stay focussed and always have something to work towards. I do this in life and in fitness and I find that it really helps me stay motivated, accountable and achieve things.

My week from Sunday to Sunday included 7 runs (1 treadmill interval training run and 6 road runs) ranging from 4km – 7.5km, 3 x HIIT sessions, 1 Gym session and stretching and foam rolling (my old muscles can get a bit sore after running and foam rolling is perfect for easing those knots in your muscles).

Even on the days where I think it is going to be hard to fit it in, I find opportunity when I can and try my best to make it happen. Two good examples of this which I had to do this week were:

* Thursday my little one had her immunistations late in the afternoon and I hadn’t had a chance to do anything beforehand. That night we were having dinner at my parent’s house (they have a treadmill) and I didn’t want to be too far away from bubs, so going out for a run was out of the question as was the gym. I planned to get to my Parent’s house a bit early, got baby to sleep and did a 40 min interval session on their treadmill. It was actually a great sessions because it broke up my running week and provided intervals and heart rate training that I wouldn’t otherwise get on a road run. I was sweating hard, burnt mega calories and it gave my dodgy knee a bit of a rest from the road * all boxes ticked*.

* Friday I had a full on day so once Irondad got home we decided to do our weekly food shopping as we knew we had a busy weekend and wouldn’t get it done. Never one to miss an opportunity, once we had loaded everything into the car, including the children, off they went home with Dad and I ran home from the Supermarket. It is only 4.5km to our house but at least I fit it in, otherwise it just wasn’t going to happen. Do you know, the bonus of this is that by the time I got home all the shopping was put away too. I also did a quick 10 minute HIIT session out the back when I got home to finish the session off. I am usually dressed in my workout gear, you never know when you can improvise and squeeze in a quick run when you are out and about.

As you can see it is not rocket science and if I can fit these little exercise sessions in, hopefully you can too. Sometimes you just need to think outside the box and use 20 minutes when you can grab it. The shorter the timeframe, the harder you should push yourself! It all counts. I am just an average mum like everyone else, who’s time is in demand but all I do is make sure I plan and prioritise so that I don’t miss out! I am so thankful I have such a supportive family too.

If you have to go somewhere as a family on the weekend make sure you wear your workout gear (or at least have it with you in the car along with a hat and suncream and earphones if you like to run with music – be prepared and you can’t go wrong) and get dropped off on the way home and run there. Make sure you pick a distance you know you can comfortably run and increase it each time. I’ve actually lost count of the number of times I have done this. Sometimes the family even pace me in the car and drive along side me for part of the run. My 7 year old loves yelling out the window to encourage me.

4 percent of your day

If you can’t find the time, make the time!

I have done previous posts about the importance of planning and having a goal, read here https://fitmumblog.com/2014/09/29/good-choices-planning-a-goal-results/ it’s the only way to get things done. So, even a busy week can be just as productive, it’s what you do with your time that counts. The choice is YOURS.

30km run week