Peanut Butter + Maple Cookies

Peanut Butter + Maple Cookies

I made these cookies for breakfast as I wanted to have a bit of a change from the usual smoothies and porridge. The cookies are completely egg and dairy free. I got them out the oven and within literally 30 minutes, the tribe and I ate them all. None left haha! I guess they were a winner. They were chewy on the outside and soft on the inside, delicious!

Continue reading “Peanut Butter + Maple Cookies”

Feeding your baby for the first time. By Gina Rose AKA @nutritionbyginarose

Boston & Winnie are just about to venture into the wonder world of food, where did the last 5 months go! Lucky for them they have Mother’s that are serious foodies.

Infant nutrition is crucial for supporting optimal growth and development. Think about this for one minute.. choosing foods for your infant can either prevent a disease or feed one. Now, that sounds serious, but we actually have the power to influence our children with fuel to set them up for a healthy life.

Continue reading “Feeding your baby for the first time. By Gina Rose AKA @nutritionbyginarose”

The ins and outs of surviving the 4th Trimester – Shannon Stokes

The ins and outs of surviving the 4th Trimester

Written by Shannon Stokes AKA @mums_bubs_nutritionist



Since I will be experiencing my forth trimester soon and I have a lot of mumma followers that are pregnant, I have asked for some nutritional information and some basic survival technicques from naturopath Shannon Stokes from Mums and Bubs Nutrition Clinic. She is a mum herself to two littleys and has survived (just) the 4th trimester twice.


Take it away Shannon…

The journey to becoming pregnant is a magical one. Its either a ‘surprise’ I am here type scenario, a long awaited and joyous time. The journey itself is nuts! Pregnancy is a whole other kettle of fish, a completely natural yet unnatural experience. Getting pregnant, staying pregnant and just being pregnant is an insane journey, and that is just the beginning.

 

You are a mumma! Congratulations, baby is here you have been through a marathon of hurdles, a tonne of happy gas, 9 epidural attempts, a vacuum delivery, 12 different hands up your clacker at once, an episiotomy or 9th degree tear. You now have that little bundle of joy in your arms. Perhaps you are feeling those kooky love spell feelings straight away, or perhaps you think, oh jesus what have I done? All totally normal feelings. I remember thinking oh, he’s not very cute, in fact he is a bit strange looking and gee my vagina is killing…. me where are those frozen condoms at, all in the same breath! 

… All of that aside, baby is here and it’s a whirlwind few days in the beginning.

 
How does one survive through this sleep deprivation? The healing of the whole birth thing is one thing, but then perhaps breastfeeding is hurting like a bugger and you have grazed nipples or sterilizing a bottle seems to take forever and a day at 3am. You aren’t alone, this period is earth shatteringly exhausting, scary and exciting all rolled into one. Cue the 4th Trimester! So mumma, whilst we learn to look after this babe ( I am happy to leave that to the never ending advice from the mum tribe, in-laws and experts) I am here to help YOU make some tiny changes in your day to keep you thriving.

 

It starts with you and ends with you. Everything else in between is that tiny babies’. Upon your first morning wake up, (ok, so the first moment you get up for the day) refresh your self with a big glass of filtered water, and take a deep breath. That’s it for now. No matter what is happening, this is a must! Then tick it off daily as it is non-negotiable.

 

Below are some of my favourite 4th trimester survival guidelines for all new mums and even dads.

 

1. Do NOT stop your multi, infact this is a time to ensure your nutritional status is up with that of the very best it has ever been. Even if you aren’t breastfeeding.

2. Eat foods rich in good fats, think avocado, coconut oil, nuts seeds, oily fish such as sardines, salmon, qood quality extra virgin olive oil drizzled on eeeeeevvvverything.

3. Make sure you are having macronutrients with each meal and at least a palm size portion of protein at each meal. (macronutrients are the essential nutrients needed in large amounts to sustain energy and basic health. The 3 macros are Protein, Fats and Carbohydrates)

4. Take a quality probiotic daily

5. Don’t focus on trying to lose the baby weight, give yourself a break.

6. Ask for things, I wish I did this more with my first. Ask for help! (you can’t get away with asking for washing to be folded and home cooked meals to be dropped when they are 3.. dammit)! Even ask for a box of nappies to be dropped off. Use that ‘new mum’ thing a little..

7. Say no! if you aren’t up for visitors then say no, if you aren’t up for your cousins and nephews coming over and running a muck, just say no, but don’t feel guilty or think twice about it, they will understand…. And If they dont then.. meh… they will get over it.

8. Accept that some days are bad and some days are good, ebs and flows ladies, mountains and rivers.

9. Spend 5 minutes a day with your legs up the wall, relax those hips and lower back, take 10 deep breaths. (Again, non-negotiable)

10. Spend 10 minutes a day minimum outside in bright morning day light to ensure your body knows its day time and to help regulate those sleep /wake hormones

11. Don’t feel guilty, if you want to look at your phone while feeding bubs, do it. If you want to stay in bed, do it. If watching Oprah is your jam, do it, indulge a little and enjoy doing it. Stop feeling guilty. Guilty feelings radiate negative energy. If it has been a few weeks in a row then, maybe ask for a little help from a loved one and reach out if you are doing it tough… remember its all of those crazy hormones doing crazy things.

12. If you aren’t coping, reach out. You will be surprised to know that a lot of mothers find the fourth trimester insanely hard. No matter who you are, how together you think everyone is, its not the case. Speak up and your tribe will answer.  

 

Enjoy those long loving stares into your babies eyes, explore their features and be fascinated with the whole process.. this too shall pass and then all of a sudden it’s a Tuesday night and you are writing about how to cope through the 4th trimester to a friend in need. Everyone struggles and if you think that its all too much, please reach out. It does get easier and it does get better. Trust me, I never thought I would see past the sleep deprivation either.

Thank you so much Shannon for your time if you wish to contact Shannon or learn more about her, her details are as follows.

Website – 

http://www.mumsbubsnutritionist.com.au/

Instagram – 

http://instagram.com/mums_bubs_nutritionist

Thank you for reading x

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