Tag Archives: quick

Holiday exercise

Quick and easy exercises that can be done anywhere!

Whilst on holiday I don’t generally make time for the gym. I do however try to do little things just to keep active. Pending where your holiday or what your doing, these exercises can be don’t in your hotel room or at a local park.

If we are somewhere with swimming facilities, I’m always swimming with my 2 little ones. Not doing ‘laps’ but general playing with them, treading water, swimming races etc. this is an ‘incidental exercise’ (I have previously posted about incidental exercise).

Key to these are to always hold in your tummy – this activates your core muscles which also help with good posture.

3 X Plank for 30 seconds rest 10 seconds
– You can do this on your knees or toes pending your fitness ability. Get into the ‘push up’ position with your elbows directly below your shoulders, you can clasp your hand’s in front if you like or have your forearms crossed. Keep your knees / toes approx the same width as your hips. Keep your back straight. Hold your tummy in tight and keep he whole body still.

3 X 20m Walking lunges
– keeping shoulders back and your tummy in, take a step into a lunge position, keeping your knees at apex a 90 degrees angle, then pushing up from the front leg and taking the next step forward again into a 90 degree angle remembering to keep your back straight and core activated. Repeat until you have done approx 20meters. You can do 10 steps one way then 10 back if you are space confined. Walking lunges use your thighs and bottom, which are larger muscle groups therefore a very effective workout.

3 X set 12 Squats
– keeping your back straight, tummy in and shoulders back. Have your knees a little over shoulder width apart. Knees and feet slightly turned out. Pretend your going to sit into a chair controlling the movement down slowly, hold this position at 90 degrees and slowly come up. When coming back up squeeze your bottom in. Again using the thighs and bottom, core.

3 X sets laying bike
– laying on your back, bring your knees to a 90degree angle, feet raised from the floor (imagine a box under your calf muscles and up against your bottom. Slowly straighten one leg out at a time and hold your tummy in, lowering the leg to approx 10cm off the floor. Rotating each leg. Repeat until you have done 10 each side. Rest 30 seconds then repeat until you have done 3 sets on each leg. You can also rest your hands under the lower part of your back to help stabilise if needed.

Remember that all exercise should be done using care. If your in pain at all or during and movement, stop. (Bad hurting not lactic acid burn) You should also speak with a doctor if you suffer any injuries prior to any exercise.

Also remember that walking is great exercise. Whilst we are on holiday I quite often walk over taking a bus or taxi. It gives me fresh air, I get to see the ‘sights’ easier and more freely and pushing a pram is extra weight therefore added resistance, especially up hills.

Too quick to judge?

Too quick to judge?

I was getting my nails done the other day and had my two little ones with me. They were both in the double pram. My 3 month old fast asleep and my 2.5yo watching a movie on my iPhone. Both quiet and not disturbing anyone.

The woman sitting beside me was not impressed and passed a comment which hurt my feelings and really u feed me. Her rude comment was ‘I come to these places to be away from kids, I’d never bring mine here, they are in after school care’.

It hurt my feelings but also got me thinking.

This woman leaves her kids in after school care so that she can get her nails done? To me that’s selfish. The kids are in school for what 6 hours and she can’t get her nails done then? She has to leave them in care to get them done?

I know she didn’t work that day as I then listened to her conversation with her friend on the phone – yes she sat talking on the phone whilst getting her nails done. She said to her friend that she had caught up with ‘such and such’ for lunch.

My second thought was, my children are not bothering anyone nor disturbing? They are both being very quiet and are extremely well behaved. What is this woman’s problem? Don’t get me wrong, my 2 year old can be naughty, I’m not saying he is an angel but he was being really well behaved this day and I was most impressed with his good behaviour.

Perhaps she was having a bad day?

Now setting the record straight, it wasn’t a beauty salon as such and it certainly wasn’t anywhere fancy. It was a nail salon that specialises in quick mani pedi’s – like in and out in 30 minutes and has approx 20 chairs awaiting clients. Not a quiet sanctuary at all.

I’m usually the type of person who would quickly put this woman in her place and tell her off however the bigger person in me thought to let it slide.

I did however pass comment back to her saying ‘sorry if they are bothering you, they are being quiet and sitting in the pram not disturbing anyone.’ The manager of the salon said its ok and ease don’t feel like I need to apologies for having my children with me and said many mothers bring their children who run around the salon touching things. I was secretly hoping that this woman was listening.

I think sat through my manicure thinking many thoughts such as –

Because I’m a mother am I not supposed to take my children to a salon?

Am I not supposed to be getting a 30 minute manicure?

Am I supposed to leave my children at home?

Is it a bad thing that I have my children with me at all times and actually enjoy it?

Am I not supposed to spoilt myself?

What gives this woman the right to pass comment on someone else’s children?

Doesn’t she enjoy being around her children?

Are her children really naughty which is why she puts them in care?

And the list goes on………

Perhaps it is selfish of me to want to do something for myself?

Gosh I’m a full time mum to a beautiful yet energetic 2 year old boy and a 3 month old. They are both with me 99% of the time. Should I not be entitled to sit in a salon for 30 minutes and get a manicure?

It’s interesting as so many people are so quick to pass comment and judge your parenting skills and or techniques.

My thoughts to those who pass comment, especially when they are strangers who don’t know you or your situation – but then does this actually matter? Is who do you think you are to pass comment and or judgment? Are your children the most well behaved in the world?

How do we feel confident in raising our children to be well adjusted, happy, caring, considerate, loving, giving, fair, successful people if we are constantly being judged in our every move?

We all make mistakes right?

What is perfect parenting?

Everyone makes mistakes, as long as we learn from them who are we to judge each other.

Until we walk in others shoes we should perhaps keep our negative comments to ourselves.

Parenting is hard work and I don’t believe it’s anyone else’s right to tell another parent that their child is naughty nor should they pass comment on how to parent.

Quick workout?

Quick workout

Weather your time poor or just cant be bothered, it’s still important to be active.

If your not one to hit the gym or go for a walk / run, try exercising at home using your own body weight as resistance and be comfortable in your lounge room, no I don’t mean laying on your lounge, I mean utilise the space.

You don’t need a lot of space approx 2 square meters. You don’t even have to do this daily, however I recommend 3 times per week at a minimum and you will def feel better! Hey you may even find that you have fun!

– Run on the spot for the count of 30
– Drop down and do 20 burpees
– Finish off with planning for the count of 30

Repeat these 3 exercises 5 times each!

When running remember to keep your tummy in and shoulders back with your head up.

When doing a Burpee remember to keep your hands shoulder width apart and never drop your tummy to the ground. Again keep your head up and tummy in with feet also shoulder width apart.

When planning, keep on your toes with feet together and elbows directly below your shoulders, head straight looking at the ground and tummy in tight. Don’t forget to breath in your nose and exhale out your mouth.

It’s important to keep good posture and do these exercises properly to ensure minimal risk of injury.

Have you got a quick work out that you enjoy?

Email me – noordinarymummy@gmail.com

Pregnancy snacks – healthy options.

Healthy pregnancy snacks!

Firstly let me start by saying, these are not just snacks for pregnant women. However when your pregnant there are many restrictions that you perhaps should and shouldn’t have within your diet, so finding healthy options to curb your craving and stop the nausea can sometimes be difficult.

Below are my trusty snacks that are a healthy option – so that I’m not packing on too many extra kilo’s but also eating the right foods for both bub and me.

I understand cravings can override health and you just want to reach for a burger and fry’s, well I’m not saying don’t, what I’m saying is choose better choices. I sometimes find that if I’m craving hot chips / fry’s and I make my own oven baked rather than deep fried, they succumb the craving and I don’t generally eat the serving that I made for myself anyway.

Green apples – I love crunchy food during pregnancy, not sure why but I do.

Vita wheats – just plain, nothing on them, again crunchy but filled with many vitamins, seeds, whole grains and good stuff.

Cheddar / tasty cheese – yes unfort they say to stay away from soft or light coloured cheeses due to homogenised mill etc but a sharp tasty is just as delicious either alone or on crackers.

Yogurt – extra dairy which is great calcium, just watch the sugar content. Sometimes it best to have natural Greek yogurt and add your own fresh fruit for the sweetness.

Toss Salad – easy and healthy and crunchy packed with vitamins and minerals. A simple tomato, half an avocado and some chopped cucumber, cold, fresh, crunchy and delicious. I sometimes squeeze fresh lemon juice in for extra kick. This will satisfy both sweet or sour cravings.you could also add cheese.

Carrots – Yep trusty old crunchy carrot sticks! Cold and full of fibre and good vitamins.

Potato chips / wedges – Yep you can indulge – make your own. Cut your potatoes in either wedges or strips/chips and put on a non stick oven tray and bake for approx 25 minutes or until golden. You can use white or sweet potato. Add some salt and munch away!

Cold sausages – yes I said it. I know some women can’t stand the smell of cooked meat so have someone else BBQ these for you and store them cold. It’s important to keep up unite proteins and iron levels during pregnancy so try not to cut out red meats. Eating them cold generally helps subside the aromas.

Orange – I like mine cold, I also find it hard to keep my fluids up as I suffer terrible morning sickness. By eating an orange I’m getting lots of vitamins especially vitamin c and it’s also helping with my hydration.

Boiled Eggs – Packed full of lots of good things, boiled eggs are great to have in the fridge. I do a batch and just leave them. Again once cold the aroma isn’t too bad and these little babies are full of goodness. One large egg contains (1):
Vitamin B12 (Cobalamin): 9% of the RDA.
Vitamin B2 (Riboflavin): 15% of the RDA.
Vitamin A: 6% of the RDA.
Vitamin B5 (Pantothenic Acid): 7% of the RDA.
Selenium: 22% of the RDA.
Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.

Sunflower or pumpkin seeds – full of magnesium these are a good nibble.

Pork – an excellent source of thiamine. Have the occasional good-quality grilled sausage or slice of lean ham. Even on toast this is also helping with protein.

Beans (baked beans) – high in fibre these will help stop the dreaded constipation that most women experience during pregnancy.

Pikelets – I personally love the golden ones from the super market and I eat them dry. I find that they are light, fluffy, not dense and with minimal flavour eaten dry they seem to calm my nausea.

Easy, healthy meatloaf muffins!

Toddler meatloaf!

My toddler has all of a sudden became very fussy with food. Unless it’s cheese sticks, ham or chicken in a biscuit.

I’m finding it tough to feed him nutritious food that will fill him up.

I stumbled across this old recipe in one of my books but altered it to fit muffin trays, perfect singular serves for toddlers.

My little guy doesn’t love them but he also doesn’t refuse them! Good sign 🙂

This recipe is super quick, very easy and has nutrients from the vegetables and meat where you can either add extra vege if you like.

Ingredients
750g beef mince
1/2 onion, finely chopped (optional)
1 x 170gm no added salt tomato paste
3 x carrots grated
1 small zucchini grated
1/4 cup breadcrumbs
2 x egg, lightly beaten
6 cherry tomatoes, halved

Method
Preheat oven to 180°C.
Spray six 3/4-cup capacity muffin tin with cooking oil spray and set aside.

Place the mince in a large bowl along with the tomato paste, carrot, zucchini, breadcrumbs and egg. Mix until fully combined.

Press mince mixture into prepared muffin holes and press in half a cherry tomato into the top of each.

Transfer to oven and cook for 25 minutes, or until cooked through.

Allow to stand for a couple of minutes, drain excess liquid before serving delicious with steamed vegetables or salad.

Quick curried sausages!

What to do with your left over sausages from a BBQ?

Curried sausages!

Quick and super easy!

Approx 8-10 cooked sausages.
1 x tablespoon currie powder
2 x cups chicken stock
1 x tablespoon plain flour
1 x medium sized diced brown onion
Cut your sausages into pieces approx 2cm in length.

Heat a large saucepan with a tablespoon of butter and brown the onion until transparent.

Add the curried powder to the onion coating thoroughly.

Mix the flour into the stock in a separate jug and stir until no lumps.

Add flour and stock mix into the saucepan continuously stirring making sure all ingredients are combined with no lumps. This should resemble a thick soup like liquid.

Add the sausages and let simmer for 10 minutes.

Let sit for approx another 10 mins to thicken prior to serving.

Delicious with either mash potato or brown rice.

Easy chicken tenders.

Easy chicken tenders / nuggets!

This recipe was given to me by my wonderful sister!

It’s quick, easy and list importantly yummy!

6 x chicken thigh fillets skin off
3 x eggs
2 x cups wholemeal breadcrumbs

Preheat your oven to 180 degrees.
Line a oven tray with either oven proof paper or use a light spray of cooking oil.

Cut the thigh fillets into either strips or pieces – depending on if you would like nuggets or tenders.

Whisk the eggs in a separate bowl.

Place individual pieces of the chicken into the egg until coated.

Then put individual checked pieces I the bread crumb mix and coat generously.

Lay the coated chicken on the tray evenly separated then place into the oven for approx 20 minutes.

 

Warm Quinoa Salad

Warm Quinoa Salad with Edamame & Tarragon

This recipe is one that a good friend if mine passed onto me. She like to eat good wholesome foods that also taste great, not only is this quick and easy, it really does taste great!

INGREDIENTS
1 cup quinoa,
2 cups vegetable broth
2 cups frozen shelled edamame, thawed
1 tablespoon freshly grated lemon zest
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
1/2 cup drained and diced jarred roasted red peppers
1/4 cup chopped walnuts, preferably toasted

DIRECTIONS
1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Tips:
Note: Quinoa is a delicately flavored grain that was a staple in the ancient Incas’ diet. It is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering.

Cooking Tip: To toast walnuts:
Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 2 days.

NUTRITION FACTS
Calories 404, Total Fat 18 g, Saturated Fat 1 g, Monounsaturated Fat 6 g, Sodium 645 mg, Carbohydrate 46 g, Fiber 16 g, Protein 17 g, Potassium 319 mg. Daily Values: Vitamin A 20%, Vitamin C 20%, Iron 25%. Exchanges: Starch 3, Lean Meat 1, Fat 3.
Percent Daily Values are based on a 2,000 calorie diet

Yummy lentil burgers!

Lentil burgers recipe

We are all trying to be a little healthier in my house hold so I’ve been sourcing some healthy recipes. I’m also trying to make finger food so that my toddler – who has become quite fussy will at least try what I cook. He still likes to feed himself…! See previous posts.

This recipe is passed on by a good friend of mine who is a very healthy individual who also prefers to eat organic.

These yummy lentil burger patties are a real mainstay of vegetarian menus. This version is so tasty and versatile that you can use it for lentil balls, mini bites and burgers patties.

Ingredients:
3 cups cooked brown lentils
1 cup mashed potato
1 cup mashed sweet potato
1/2 cup sesame seeds
1/2 cup L.S.A.
1 carrot, grated
1 onion, finely chopped
1 cup ricotta cheese
1 tsp garlic, crushed
1 tsp vegetable stock powder
Method:
Preheat oven to 180°C. Line a baking tray with baking paper and set aside.

In a bowl, mix all the ingredients.

Using wet hands, shape mixture into balls or patties – whatever you prefer and place on the tray.

Bake for 30 minutes.

Easy Salmon Balls

Well if like me you are constantly trying to come up with some new ideas to give your toddler to eat, this one is easy.

My little guy is very independant and is now only wanting to feed himself, so coming up with healthy options for finger food wasnt easy. Perhaps your toddler is fussy also? Mine is all about texture – he likes to poke everything and only then if he decides the texture is ok, well then he may eat it.

It also helps them to add some fish into their diets. As we all know fish is full of wonderful minerals including magnesium and omega 3 which is great for brain development and also good for the fatty tissue in skin.

Here is a very simple yet yummy recipe that my little one loves – mainly because he can feed himself!

1 x tin red or pink salmon – drained o f brine

1 x medium sweet potato

1 x half cup bread crumbs

1 x tablespoon lemon juice

2 x tablespoons wholemeal flour

1 x quarter cup of cottage cheese

Method –

Chop the sweet potato into cubes and cook until soft then drain water and mash coarsly.

Preheat the oven to 180 degrees

Combine the salmon, sweet potato, cottage cheese, lemon and flour then roll into balls – approx the size of golf balls

After the balls are rolled – roll them in the bread crumbs and make sure they are well coated

Line a baking tray with baking paper then gently place all the salmon balls on the tray evenly spaced

Bake for approx 10 minutes, watching as to not burn turning as they gow golden.