How can I get my family to eat more vegies? By Hollie Kempton. 

How can I get my family to eat more vegies?



I don’t want to convert people to any specific diet but I am here to give you vital information and ideas to improve your health. I hope to get you thinking and planning ways to incorporate more whole plant based foods in your diet.

I want you to feel good about what you eat and enjoy the benefits of healthy eating. Remember; always respect those that choose to eat differently to you as we are all on our own paths. But I do want you to take charge of your health and leave the fear of being judged behind you.

I know you are thinking…..that sounds great but how do I talk my family into eating and enjoying their vegies?

I am not a parent, but I take my hat off to the mother who holds her head high and does not give in to a tantrum. It is a hard job and to all the parents out there sometimes you just have to learn to float rather than flourish.

I do not protest to be a child expert but being a teacher and a health and nutrition coach I have spent my fair share of time around the youth and have learnt a sneaky trick or two. Some of the strategies that I am about to suggest will not always work and may require the patience of a saint but none the less give them a crack and see what works for you. If you don’t have success dust yourself off knowing that at least you tried your best.

Lead by example. Children are copy cats they pick up comments made by their parents. I urge all you parents out there not to say “yuck I hate carrots”. They want your approval and to be like you and in no time at all they will not want carrots either. Always give your children options, maybe they would like to serve their own vegetables or salad after they see you do the same. You are the role model of good behaviour so always use positive language around healthy food. Don’t talk about diets and kilojoules just food that gives you energy and makes you happy and healthy and food that you only eat sometimes or at parties.

Trick them if you must…..Sorry kids and fussy spouses it is for your own good.
Zoodles mixed with noodles. Zoodles are an excellent way to get your children to consume more green vegetables without noticing a taste difference. If you have a spiraliser at home older children could help to prepare them and mix them through pasta before serving.

Green pancakes. These are a Dr Suess inspired breakfast. Add spinach to your pancake batter in the blender or grate zucchini into pancakes to up the vegie content of any breakfast. Kids like weird and wonderful colours and you can get very creative with names like “monster pancakes” and “green goblin breakfast.”

Grating extra goodies into Bolognese. When making a hearty bolognese sauce you can add grated carrot, grated zucchini and lentils. These will not impact the taste of the final product and most kids and fussy partners will be none the wiser. I also like to add lots of herbs as they too are wonderful for flavour and packed full of antioxidants.

Zucchini in porridge. This one is not just for the kids as I also like to add grated zucchini to add bulk to my breakfast and amp up my intake of vegetables at all meals. If your children are fussy just peel the zucchini so that they can’t detect it in their porridge.

Carrot cake oats. This is one of my favourite recipes for breakfast and is also super simple to prepare just grate some carrot and add dates to sweeten with some cinnamon, ginger and a pinch of nutmeg. It is a whole food and super healthy breakfast that will fuel you through till lunch time. These worked with my friend’s daughter who called them “bunny oats”.

Grow some lettuce and tomatoes. Kids love nothing more than seeing that they can grow their own vegies. If they grow it and harvest it they always want to eat it. I have grown tomatoes by drying seeds from the best tasting cherry tomatoes and planting them in an old yoghurt container with a clear lid. Keep it in a sunny spot like a kitchen window and give them a spray of water each day. When they start to grow to touch the lid, carefully take them outside and plant them in the garden. Children learn to be gentle, caring, patient and more sustainable.

Plastic knives for kids. These little inventions are fantastic to allow kids to be part of the food preparation while keeping all their ten fingers.

Make food fun. Remember that food needs to be fun for young children so let them make vegetable faces on homemade pizza or smear food through their tiny fingers. This ensures that they are learning about the world of food through tastes and textures and decreases fussy eating habits.

I have included my yummy Family Friendly Vegie Pie recipe to start sneaking in those extra vegies.

Because Alice is such a #inspiration I have included a limited time offer to anyone that would like to take charge of their health with some super special savings on one on one health and nutrition coaching with me.

1 Pack

Single One-on-One Coaching Session

Valued at AU$140.00

Cost of Investment = AU$70.00

5 pack

Five One-on-One Coaching Session

Valued at AU$350.00

Cost of investment = AU$180.00

12 pack

Twelve One-on-One Coaching Session

Valued at AU$840.00

Cost of investment = AU$300.00 

Remember no one is perfect but we can all make conscious decisions to affect our health and that of our loved ones in the most positive way.

Hippocrates was right when he said “Let food by thy medicine and medicine be thy food”.
Family Friendly Vegie Pie

This recipe is always a family favourite. The deliciously creamy cauliflower mash can win over any fussy eater. I love making these pies when I have guests for dinner as they are served in their own little dish and look much more difficult than they really are.

Ingredients:

• 1 large onion (diced)

• 2 large carrots (diced)

• 3 cloves of garlic (crushed)

• 2 small eggplants (cut into 2cm cubes)

• 400g can of diced tomatoes

• 2 cups vegetable stock

• 1 cup red split lentils

• 2Tbsp tomato paste

 

Spices:

• 3tsp coriander seeds (grind in a mortar and pestle)

• 1tsp black peppercorns (grind up in a mortar and pestle)

• 2tsp cumin seeds

• 1tsp mustard seeds

• 1tsp ground turmeric

• 3cm piece of ginger (grated)

Pie topping:

• 650g cauliflower (approx. half a large cauliflower)

• ½ cup cashews soaked for 4 hours in water

• 1Tbsp nutritional yeast

• 1/3 cup soy or nut milk

Method:

1. Heat a large pot and add the onion stirring frequently, as the onion begins to soften add the carrot, mustard seeds, cumin seeds, coriander seeds and black pepper.

2. Add the eggplant stirring constantly to ensure that the spices do not burn.

3. When the eggplant begins to soften, add the garlic, ginger, turmeric and stir well.

4. Add the can of diced tomatoes, tomato paste, vegetable stock and lentils.

5. Bring to the boil and then simmer, stirring frequently until the lentils are tender and most of the liquid is absorbed.

6. You may need to add more stock if mixture is too dry.

7. While the mixture is simmering: Roughly chop the cauliflower and steam until soft.

8. Place the cauliflower in a blender, strain the cashews and add to the blender with the yeast and soy or nut milk.

9. Blend on high until a smooth consistency is achieved.

  

Want more from Hollie? 

www.poweredbyvegies.com.au
www.instagram.com/powderedbyvegies

Day 1 & 2 of $10 a day. 

Monday 4th July 2016

Day 1 of #livingclean410aday challenge. 

I found it pretty easy food wise. Was hard not to use my usual staples of coconut oil, Manuka honey, vanilla protein powder etc. I’m only allowed to use herbs and spices to flavour my food. I really really missed my coffee today as well. But I had a boiled water instead. Still felt like I was drinking something nice I guess hahaha. 

Meal 1 – Green overnight oats. 

Meal 2 – 2 X Quinoa rice cakes. Sweet & Savoury. 

Meal 3 – Bolognese and Zoodles. 

Meal 4 – Tofo and egg Zoodle rice stir fry.

Now all I want is healthy chocolate. But I guess I will have to wait to Saturday. 😭. Will post the recipes up on the blog tonight

Recipes for the meals from Day 1 


Green overnight oats. 

60g organic oats

1 leaf kale

1 leaf spinach 

40mls coconut water

1/2 tsp cinnamon 

30-40g frozen blueberries 

1 tbsp Greek yogurt 

Blend ingredients Cook oat mixture in stove top or microwave and pour into your jar, I poured some in Cruzies jar too. 

Slice 1/4 Apple into the jars, then top with 1 tbsp Greek yogurt, and scoop of frozen blueberries. 

I made the night before. So it’s easy to just grab out the fridge and eat after my walk

Note – can enjoy hot or cold. 

Rice cakes with sweet & savoury topping. 

Sweet – 1 rice cake with peanut butter, sliced apple and blueberry 

Savoury – 1 rice cake with cottage cheese, fresh chives and cucumber 


Tofo and Vegetable Stir Fry.

100g organic tofo

1 tsp garlic & Ginger 

Pinch of chilli and squeeze of lime

1 tbsp peanut butter

Handful of greens – Pak Choy, spinach 

Capsicum 

Zucchini noodle 50g

3 tbsp brown rice

Broccoli 

1. In a wok, fry up the tofo in the garlic, peanut butter and ginger. 

2. Add in the greens and vegetables. Mix through until cooked. 

3. Mix in the brown rice. 

4. Add in lime juice chilli. 

5. Serve immediately. 


Spaghetti bowl with Zoodles

150g heart smart mince 

1/4 tin tomatoes with basil and tomato

Garlic

Chives

Mushroom

1 zucchini spirilised

1 tbsp cottage cheese

1. Cook mince in 1 tbsp garlic in a large pan until brown.

2. Mix tin tomatoes, chives and mushrooms. 

3. Simmer on low heat for 20min. 

4. In a saucepan sauté the zucchini noodle.

5. Serve mince on top of Zoodles, place a serving of cottage cheese on top. 

Tuesday 5th July 2016

Day 2 of #livingclean410aday challenge. 

Today was good, but I decided I needed to eat a little more as I was so hungry when I woke up this morning. 

Meal 1 – Healthy Pancakes

Meal 2 – Rice cakes X 3 with peanut butter and a apple

Meal 3 – Tuna, rice, greens

Meal 4 – Green Smoothie and rice on the side 

Meal 5 – Shepard Pie

I’m feeling confident I can do this. Was so close to sneaking a coffee today, but then I thought NO I am just cheating my self. 

I am happy I am sticking to my goals. 

Cottage Pie with Greens.  

150g heart smart mince 

1/4 tin of organic tin tomatoes with basil and oregano 

1/2 tsp curry powder

Grated zucchini 

120g cooked sweet potato mash

1 tbsp cottage cheese

1/2 tsp chopped chives

1. Brown mince in the fry pan. 

2. Add in tin tomatoes.

3. Mix in the curry powder and grated zucchini. 

4. Allow to simmer until cooked.

5. Boiled the sweet potato. Once cooked mash and add in cottage cheese.

6. In a oven proof dish place mince mixture on the bottom. 

7. Spoon the mash on top evenly. 

8. Place under the grill on high for 10min to brown slightly the mash the top. 

This was by far one of my favourite meals so far. 

Healthy pancake 

40g oats

1/4 banana

1/4 red apple

1 egg

1. Blitz all ingredients in the blender. 

2. Cook mini pancakes in the fry pan.

3. Serve with Greek yogurt, blueberries and banana. 

Tuna, brown rice, broccoli, kale, spinach and Zoodles. 

Served with a boiled water.

Looking forward to sharing the rest of my journey with you all. Thank you so much for following and supporting so far. 

I’m loving seeing others having a go at it too. 

Have a great day.

Alice xo

Breastfeeding in my active wear. 

It can be very tricky to find a nursing bra that can deliver on all fronts.

I was looking for comfort, support and something that still fit when my boobs were forever changing shape due to feeds. I was after something that did all the above plus I could workout in it too.

I remember my first high, interval, intensity workout. All I can say is ouch. I wore my usual pre pregnancy crops (mind you I only used to have small size A mozzie bites ha) to hold up my new big full boobies. They bounced every where. My nipples hurt and they had no support at all. When I was doing sprints, I almost cried because they hurt so much. Trying to feed a hungry baby after my workout was a night mare too. I had to try and pull down straps and they would pull right round my neck. I needed a good active nursing bra.

I came across Rob, from Yummy Mummy Lingerie on her Instagram page @yummy_mummy_lingerie. It was so refreshing to get the answers I needed promptly to my comments I made on her page. Before I knew it was getting sized up for a nursing, sports bra. Yes I was doing this all over the Internet too. This was perfect for me too as I had a new born baby, I didn’t have lots of spare time to be off trying of nursing, sports bras either.

A few days later I received the parcel with the @Cadenshae nursing bra. I tried it on and was a great fit. I even felt like I got a pair of new boobies from the shop too. They made my boobs look great.

The bra contained little clasps to undo to make feeding access, quick and easy to do. I was able to top Cruz up quickly at the gym too, pre workout.


It ticked all the right boxes, plus more. I loved the colours they came in too. Perfect to match up with my colourful activewear wardrobe too.


Yummy Mummy Lingerie specialise in maternity and post pregnancy, so they have a wide range of products and advice to suit your everyday nursing needs.

Being a active mum, I spend a lot of time in my active wear. From being comfortable at home, shopping, walking and training at Hiit I wanted something that would accomodate all mine and my babies needs. Something I could use everyday.

Here are some of the nursing/activewear bras that Yummy Mummy have to offer for training.

– Everyday Nursing Bra for general wear.

– Fit2feed Activewear Bra for medium to low impact activity.

– Ultimate Nursing Sports Bra for high impact exercise and larger busted mama’s.


  

I have washed these bras several times too and each time come up as good as knew. They have kept their shape and colour. This is something that is truly important to me when purchasing a bra. I cannot stand when the material that covers the breast goes lumpy. I believe these bras were built to last.

I hope you enjoyed my product review on the Cadenshae nursing, sport bras. They are seriously amazing. I highly reccomend them. If you have any questions, don’t be afraid to ask myself or Rob from Yummy Mummy Lingerie. Happy to help out.

Have a great Wednesday Peeps!!

Big Love,

Alice In Healthyland

Xx

Apple breakfast loaf 

Made my breakfast loaf with a twist today. 
Ingredients 

250g organic oats

2 organic eggs

90g vanilla protein (can use almond meal and vanilla essence of you refuse to use protein)

1 Apple

1 carrot

Cinnamon

1 tbsp maple

1 tbsp coconut oil or peanut butter for good fats

50mls coconut water

Method

Blend all ingredients together. ( I use the @omniblendaustralia ). Put in oven proof dish. 

   
Mix in 100g blueberries and a small handful of trail mix on top (optional). I also added a chopped Apple. 

Bake for 30-45min on 180 degrees. It truly all depends on your oven. 

Serve warm or cold. Serves 5. Can freeze. 

#showmehowyouhealthy

Peanut Butter & Vanilla Bark.

The team nutraorganics  made my Peanut butter & Vanilla bark and featured it in their website. Feeling honoured.

 

image

 

Recipe is as followed..

image
Mix 3 tbsp @h2coco organic oil, 2 tbsp peanut butter, 1 tsp organic honey. Melt.
Mix in 1 serving of vanilla protein ( I used @nutraorganics vanilla)
Add your mix ins – 2 tbsp of your favourite granola or mixed nuts or even just berries.

Allow to freeze for 15minutes.

Enjoy

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For more recipes like this follow my Instagram page Alice in Healthyland

 

My birthing story written by @themidwifemumma. 

Welcome to the birth of precious baby Cruz, delivered by his beautiful Mumma Alice. I stumbled across Alice’s Instagram (@aliceinhealthyland) when I first started @themidwifemumma. We had mutual friends and many were reposting and praising her healthy eating and lifestyle. In other words, I was a bloated post partum mum seeking some motivation and she gave it to me. From then on, I would regularly visit Alice’s page (yes like a stalker) when I was tossing up rice bubbles for breakfast orrrrrr one of Alice’s super healthy ‘sweet potato pancakes’ – and yes this is a breakfast meal. If you think that is healthy, wait until you see her placenta granola breakfast bars, they are delicious (ok that is a joke).. but seriously she is VERY motivational when it comes to nourishing your body, something that I definitely need to do more of. Definitely guilty of this.
In true healthy Alice style, she exercised, swam and kept active right up to the day she gave birth at 37 weeks and 5 days where her little babe decided it was time to meet his parents. The lovely Alice did a stellar job bringing her babe into this world and it goes like this..


 At 2:00am on the 15th of October 2015, while Alice was dreaming away in bed, she woke up to her waters breaking (this is the classic time for your waters to break by the way..something about those little night hormones going wild in your body). After moments of denial and realizing she in fact hadn’t ‘wet’ her pants (let’s be honest we all think this at least once during pregnancy) she made her way to hospital where it was confirmed her membranes had ruptured and told to go home and rest (yeah right – I M P O S S I B L E). Have you ever heard of adrenaline? It clings to you like glad wrap and makes it hard to relax. And breathe. And relax. And breathe. Yeah No. You get the picture… But Alice being super calm and relaxed as she is, decided she was more then happy with this plan and ventured back home at all hours of the morning until she reached her driveway and realised it couldn’t just be her waters saturating her pants. She was sitting in a pool of blood. Oh dear… Oh no. It is never fun receiving these calls as a Midwife.
In a state of panic, back to hospital Alice rushes (secretly freaking out – hello again adrenaline) where she underwent ultrasounds which confirmed baby and placenta were fine, but none the less, was told by Doctors that a Caesarian Section would be the safest mode of delivery as her blood loss was unexplained. Alice, in shock, all the while trusting her body (you go girlfriend), pleaded with her Midwife for a natural birth. To at least try anyway. Big hats off to you Alice, it always impresses me when women take a stance for what they believe in. Doctors finally agreed to give Alice a bit more time to see if she would commence labouring naturally. By 1:00pm (11 hours after waters breaking) Alice began contracting, nothing regular (like a typical posterior baby), but they were definitely there. You can ask Alice’s back. Alice could sense doctors were watching the clock and once again a caesarian was discussed or she could have her labour augmented by the Syntocinon drip. Baby was always super happy so of course Alice was going to keep going. Labour is a marathon remember.
This was an easy choice for Alice, especially given that she is a nurse so was very familiar with the operating theatre and her desire to keep well away from it. The drip was commenced, and in true ‘jungle juice’ fashion, the contractions continued to roll on in, stronger and faster then before.
Alice remained an active labourer for 17 long hours until the pain in her back could no longer be tolerated. Her legs were jelly, her body was tired, she knew she had been through enough as agreed by her husband and midwife. At 7cm Alice received her epidural and managed some rest. The pain was gone but the pressure was intensifying as expected from the head descending deep through the pelvis into the vagina. Alice knew it was time to push and meet her baby.
45 minutes of minutes of pushing felt like a lifetime, especially when you are so desperate meet your baby and find out its sex. Alice said she was so eager to “touch, smell and see those little eyes”.. gosh doesn’t that take you back to when you met your baby for the first time? That gives me butterflies! After 20 long hours, at 10:02pm Alice and her husband Dave, along with Alice’s student midwife (now a wonderful friend) Jo, welcomed their son ‘Cruz David Bingham’ into their arms weighing a teeny 3070 grams of pure perfection. From birth, Cruz has breastfed like a little champion (with the help of lactation consultants), sleeps like a little prince (good work bubba) and his mumma Alice has taken to motherhood like it is all she has ever known.

Alice is no different to you and I. She is an inspiring mum who did a wonderful job birthing her gorgeous son Cruz. As Alice continues to share her journey as a new mumma I am sure we can all sympathise and relate with her highs (baby smiles, baby giggles and baby babble) and lows (poo explosions, tough days feeding and minimal sleep). So, if you are like me and you want some daily fitness, healthy eating, and motherhood inspo, check out Alice and her blog @aliceinhealthyland. She is such a caring person, who kindly shares her delicious recipes and is always happy to answer your questions. After all, let’s remember that this ‘Birth of the Week’ blog is all about understanding women, supporting them and sharing your own experiences so we can all relate.

Happy Birthing Mumma’s!

Amelia X

Mums + Bubs Date.

Today Cruz and I went on a picnic with other new mummies and their little bubs.

I always love catch ups with other mummas, as you can relate to them. I always leave the play dates feeling confident about motherhood and you know you are not alone. We are in this together. I love watching our babies grow together as well! Every week they are ticking off little milestones. Such clever babies. It’s a little heart breaking seeing some of them teething.

We had a healthy morning tea, chatted and took our babes for a swim.

Thank you for the photos Lauren from Hunter and Rose Lifestyle so lucky we have you to snap these happy memories.

I made these, healthy, organic banana muffins.

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The recipe is as followed..

250g organic oats, 5 tbsp coconut flour, 2 eggs, 1tsp cinnamon, 1tsp vanilla essence, 3 tbsp coconut oil, 1 tbsp peanut butter, 1 chopped banana.
You can add a scoop of vanilla protein if you wish.

Blend all ingredients.
Preheat oven to 180degrees.
Scoop into mini muffin trays.
Makes about 8-10 cakes.
Cook for 30-40min depending on the oven.
Enjoy.