Tag Archives: options

No bake muesli bars.

So I’m in a cooking / baking / making mood.

I always try to have healthy snacks at the ready, that are quick and easy but also yummy.

Dont get me wrong, I eat not so healthy food and quite often find myself reaching for the double coat Tim Tams 😉 BUT if I’m organised I try to have better options available.

Food prep takes no time at all and your body and mindset will thank you for it.

I hate to say it, but what you fuel your body with is how it responds. Much like your car, you put good fuel in your car and it will drive well. You eat well and your body and mind will perform well.

No bake muesli bars.

Ingredients
¼ cup coconut oil
¼ cup agave syrup
¼ teaspoon salt
1 teaspoon vanilla extract,
¼ teaspoon cinnamon,
1 cup old fashioned oats
1 cup cashews
½ cup pepitas
¼ cup sunflower seeds,
1 tablespoon chia seeds
1 cup chopped dried apricots.

Instructions
Melt the agave syrup with the coconut oil.

Mix all the dry ingredients together in a large bowl then add the melted coconut oil and agave mixture.

Stir well or blitz in a food processor.

Pour into a lined or non stick tray and refrigerate for minimum 3hr or until the coconut oil has set.

Store in an air tight container in the refrigerator.

– note –
You can swap the dried fruit for whatever you like including dates, goji berries, sultanas or even a mix.

You can also swap the nuts to almonds, walnuts or peanuts. Again whatever flavour you prefer or maybe to a mix?

You could also add extra seeds and add chocolate chips if you like or try drizzling either melted chocolate or yogurt on top prior to setting it in the refrigerator.

Who says healthy isn’t easy and yummy!

These babies took no time at all. Actually about 15 minutes without setting time.

Lunch box ideas?

School lunch box ideas.

With the school term fast approaching I’ve been thinking of different foods that I can use in my little mans lunch box that are nutritious and yummy.

He is a very fussy eater so coming up with different food ideas that he won’t get ‘bored’ of but foods that will also sustain his hunger, give him energy, are healthy options and are a nice variety.

He is only 3 but is very picky. He used to be a great eater and ate everything I have him, right up until he was about 2.5 years old. Then, like a switch, he ‘didn’t like anything’.

I try many options in his lunch box but the majority of the time, the lunch box comes back with the prepared food still not touched. Such a waste of good, wholesome healthy food.

I’ve tried asking him what he would like to eat. He still won’t eat it. I end up packing things that I know he will eat. Not always the healthiest options but he will eat it.

It makes me question, is it better to feed them what they like and want knowing it will get eaten?

Or pack him what I think is a better and healthier option knowing that it may possibly come back home untouched and know, my little guy went hungry as he didn’t like what was prepared for him?

He isn’t one of those children that sees other children eat and decided he wants to eat the same. He isn’t swayed by peer pressure. He is very head strong and is very confident.

So below are some options that I pack for my little guys preschool lunch box. I’d love to hear what you pack in your little ones lunch boxes.

Vegetable pancakes –
Yes I purée vegetables and put it in a pancake mix then make ‘regular’ pancakes. Great way to hide vegetables as my little man loves pancakes but ‘doesn’t like vegetables’.

Cereal –
I pack either Nutri grain or mini wheats. Yes I know they have sugar, but not as much as Cheerios or fruit loops and many other cereals. My little man will eat both and it’s a good easy way to get him to eat whole grains.

Crackers –
I make home made ones with my ThermoMix, they are quite healthy and really tasty. He eats them plain. If I have made a batch I will pack brown rice crackers or vita wheats. Again he eats them plain. Another easy way to have him eat while grains.

Cheese sticks –
A good source of dairy and protien and they keep well. If I have no cheese sticks I will cut up cubes of cheese. Full day of course.

Yogurt squirts –
I pop these in the freezer the night before school to ensure they stay cold for his lunch box. He will only eat vanilla and that’s fine. It’s another way to get dairy in his lunch box and brewing a squeeze pack, no mess and no need to pack a spoon.

Fruit squeeze pack / jelly squeeze pack –
I know some of you will think SUGAR but, I go for the lowest with no added sugar. He refuses to eat solid fruit even if I cut it up, so this way he is still getting fruit, some fibre and it’s a ‘sweet treat’.
I have tried making my own and using the refillable squeeze packs but he won’t touch them. I’m happy to buy them as its something I know he will eat.

Left over cold meats –
Example of i make mini meatballs for dinner, I will cook extra and pop those into his lunch box. He happily eats them cold. Or an extra sausage. Again if u cut it up he will eat it cold. Or even chicken tenders or home made chicken nuggets. So easy to make, good source or protein and iron and he will eat them cold.

Cold pasta –
Befor you think I’m nuts, it’s easy. I cook either shells or spirals, let them cool and put some in his lunch box. He likes cold pasta. I usually do while grain pasta or spinach. He won’t eat the ‘red’ but I find he doesn’t mind the ‘green’ or ‘brown’. Good carbohydrates and being low GI keeps his energy levels up.

Banana bread fingers –
He thinks it’s cake 😉 occasionally he will eat it. Plain though, no butter and it must be cut in rectangles. I again make my own in my ThermoMix so has almost no sugar and I again make it on half kamut and half wholemeal flour rather than plain white. Kamut flour is high in protein. You could also use chickpea flour.

An alternate in the banana bread fingers could be mini fruit muffins? If you make them yourself you can cut down in the sugar. I know some may question why cutting down on sugar in children.

Well 1 it rots teeth, 2 it can cause health issues and 3 if sugar is not burnt within the body from activity or exercise its stored as fat and our nation is already overweight. I don’t see I big issue in using either natural sugar sources such as fruit over refined sugar and I also think so much food has hidden added sugar that by cutting down on some can not hurt.

I don’t send my little man to school with muesli bars as its a nut free environment. I also don’t like the idea of roll up as its loaded with refined sugar.

I’d love to hear your ideas for fussy eaters that won’t eat a sandwich or cut fruit and vegetables.

Email me :
Noordinarymummy@gmail.com

Summer tips!

So with summer just around the corner, a lot of friends are starting to work towards their summer body.

Or if your like me, your trying to shift those last couple of baby kilos.

I know I’ve posted some foods calorie counts previously to help with weight loss goals.

Below I’ve listed a few easy ‘switches’ that can help you achieve these goals sooner!

Always remember to achieve your weight loss goals, eat healthy and your still allowed ‘cheat meals’ or snacks on occasion. With all weight loss, it is recommended that some exercise is included. Be it a walk or a class of some sort or simply running around with your children.

You can loose weight with a strict diet and without exercise however exercise will speed up the process and you will get results sooner!

Not to mention feel better as exercise releases endorphins and will give you more energy and a heather mind.

🙂

Switch a full cream milk in your flat white (123 calories) to skim milk flat white (68 calories)

Switch 100g of roast duck (313 calories) for 100g of roast chicken (152 calories)

Switch a can of lemonade (124 calories) for a diet lemonade (2 calories) – or even better sparkling water (0 calories)

Switch a pita bread pocket (190 calories) for a slice of Mountain Bread (75 calories)

Switch a glass of tonic water (135 calories) for a glass of soda water (0 calories)

Switch a 100ml scoop of Connoisseur
Vanilla ice cream (224 calories) for the same size scoop of Peter’s Light and Creamy Vanilla (75 calories)

Switch a tablespoon of regular cottage cheese (45 calories) for a tablespoon of low fat cottage cheese (26 calories)

Switch 80g of mashed potato (85 calories) for 80g of mashed cauliflower (19 calories)

Switch a tablespoon of sour cream (70 calories) for a tablespoon of fat free Greek yoghurt (13 calories)

Switch a cup of regular soy milk (185 calories) for a cup of light soy milk (95 calories)

Another tip – always read the labels of food as sometimes when something is low or no fat, it has a higher sugar count.

And what happens if we don’t burn the sugar ??? It turns to fat!

Breech babies

Breech babies.

What is a breech baby?

Breech means that your baby is in a bottom-down position. If this is your first baby, the baby will probably settle into a head-down position in your pelvis around the eighth month of pregnancy. This settling position is called a vertex or cephalic position. When labour begins, nearly all (actually 96 per cent) of babies are lying head down in the uterus, but a few (about 3-4 per cent), will settle into a bottom-first, or breech, position.

I’m currently 36 weeks pregnant and had an ultrasound earlier last week only to find that my little miss has turned breech!

As soon as I saw this on the screen I cried. I’ve heard many horror stories about breech babies and how you can only deliver via c section and unfortunately for me, the select few people that I know who have had c sections – have unfortunately had terrible experiences. Not the most positive stories to be reassured by.

My first reaction – apart from crying was to do research on how I can turn my baby naturally or at least get her to turn herself back into the head first position.

I then started to research as to why some babies turn breech. My initial reaction was, pending your circumstances of course, and I’m not too spiritualistic but do have a tendency to prefer ‘natural’ techniques, remedies and options. So my initial thought was – gosh what has made my bubba want to be so close to my heart?

Apparently I am partially right – pending what you believe. I was in a circumstance a few days ago where I felt very uncomfortable with my surroundings. There was a certain person at the same venue as I was who made me feel very uneasy and as soon as I saw this person, my body covered itself in goose bumps and I felt a hot flush and got a horrible rush come over me. Approx 30 minutes after I felt my little miss become unsettled in my tummy and I knew something wasn’t right. Yes she has turned herself around into breech position! Again breech is where the baby’s head is up under the mothers chest / heart.

An old wives tale is that if the mother is under stress, heartache, or feeling anxious about anything the baby will turn breech to listen to the mothers heart beat and therefore feel more settled.

After my experience I believe that this could definitely be a factor as to why my little girl has decided to flip.

So back to the research!

I’ve read many ways to try and have her turn herself back into the vaginal birthing position some I’ve listed below.

Please note though – I am no medical expert, if you are pregnant – always, always seek medical advice and if your baby is also breech, please take the advice of your doctor.

An option that I’m having is an ECV this can be performed at 36 weeks, by your doctor or midwife.

This is where you have the chance to have your baby turned manually into a head-down position. This process is called external cephalon version (ECV).

ECV is more likely to work if you’ve given birth vaginally before. Sometimes, a baby refuses to budge or rotates back into a breech position so it is not a 100% going to work for all baby’s – or it may work but these little people do have a mind of their own and may very well turn back into breech position.

An ECV may be not recommended if you have bleeding during your pregnancy, if your baby has a short umbilical cord, if you have oligohydramnios (less amniotic fluid), if you have a scar on your uterus, if you are carrying more than one baby or that you are likely to need a caesarean section for other reasons.

In Australia, 87.1 per cent of babies who were in a breech position at full term (37 weeks or more of pregnancy) were born by caesarean section. This figure includes single babies as well as twins and more, where often there is one baby in a breech position. More than 95 per cent of singleton babies (where there is only one baby) who are breech at full term are born by caesarean section.

In most cases the caesarean is planned and the mother does not go into labour, though for 20 per cent of singleton breech babies the mother does go into labour before the baby is born by caesarean. In this situation the caesarean is usually more urgent.

A review of the research on breech birth in 2004 suggested that it was safer for breech babies to be born by Caesarean section compared to a vaginal birth.

Some midwives and doctors challenge this research. They feel that a normal birth is just as safe, provided that the midwife or doctor has the special skills needed to help a woman give birth to a breech baby vaginally.

Further studies have also supported the view that where there are experienced doctors available and strict guidelines applied, vaginal birth can be as safe as caesarean birth.

There is also no evidence that the way a term breech baby is born has any effect on his long term health.

A few other methods that I’ve read about to try are :

Bring your knee’s-to-chest position by kneeling on your bed or on the floor with your bottom in the air and your hips flexed at slightly more than 90 degrees (don’t let your thighs press against your bump).

Try to keep your head, shoulders, and upper chest flat on your mattress. Maintain this position for 15 minutes every two waking hours for five consecutive days. In one study of 71 breech babies, 65 turned when their mother adopted the knee to cheat position.

OR

Try laying on your back with your hips slightly elevated and again your hips and knees flexed. Gently roll from side to side for 10 minutes and repeat this manoeuvre three times a day. If you have had any back pain, pelvic pain or hip pain during your pregnancy, do talk to your midwife or physiotherapist before you try this.

At the end of the day it might be that your baby prefers to lie in the breech position; about 5 per cent even turn back to breech position after a successful ECV. If this is the case, a c section will probably be recommended but, depending on your baby’s exact position, a vaginal birth may still be possible.

I personally am hoping that my baby turns as I really am scared of a c section.

Have you had any experiences such as a c section or breech baby? If so please contact me, I’d love to hear your experience.

Another great website that a friend of mine also recommended – she is a midwife 🙂 is below; good luck!

http://spinningbabies.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.

Calories and summer!

With spring here and summer just around the corner with sun and fun approaching. We all consider loosing a few kilos.

The easiest way to loose some unwanted kilos is by watching what you eat. Not by watching it go into your mouth, but by choosing healthier options.

Snacking is the hardest as most of us reach for the not so healthy snacks, mostly the snacks that are easily reached are not always the lowest in calories or fat content.

Now I’m not a believer in calorie counting as such, nor do I eliminate fats from my diet or sugar in fact. I’m a HUGE believer in everything in moderation. I believe if you starve or deprive yourself of something you are more likely to want it more.

Let’s face it, not everyone has super powered amazing phenomenal will power. So below are some of my favourite low calorie snacks that are generally in most homes. You could say they are a staple in my house. Easy to throw together in a salad or meal and by limiting your portions you will keep on track. Yes there are also some treats in there. Life and food is to enjoy. So enjoy!

I believe that when your trying to loose weight women should aim for approx
1200 cal per day men should a for 1500 cal per day or approx 280 cal per meal and
5 meals per day.

1/2 x cup chick peas = 95 cal
1/2 x cup White beans = 216 cal
1/2 x cup black beans = 108 cal
1/2 x cup lentils = 287 cal
1/2 x cup kidney beans = 250cal
1 x 60gm sweet potato = 52 cal
1 x Coles Choc chip cookie = 80cal
1 x 100gm turkey mince = 155 cal
1 x small mandarin = 24 cal
1 x small banana = 76 cal
2 x whole grain rice cracker = 8 cal
10 x Allen’s jelly beans = 98 cal
200ml skim milk = 68 cal
1 heaped teaspoon Milo = 28 cal
1/2 cup boiled brown rice = 122 cal
100g low fat beef mince = 146 cal
20g low fat tasty cheddar cheese = 69 cal
250ml hot cup of tea w skim milk 1/2 teaspoon sugar = 15 cal
1 teaspoon raw fresh garlic = 3 cal
1 teaspoon chilli powder = 20 cal
1 x medium pear = 61 cal
1 teaspoon margarine = 28 cal
1 teaspoon strawberry jam = 40 cal
100g pink salmon in brine = 126 cal
100g tin tuna = 74 cal
2 x rice cracker = 14cal
1 x salada biscuits = 59
1 x small tomato = 3 cal
1 x boiled egg = 12 cal
100g light ham = 108 cal
100g light turkey = 98 cal
1 tab spoon avo = 20 cal
1 tab light cream cheese / Philli = 36 cal
10 x cherries = 30 cal
2 x strawberries = 8 cal
5 slices leb cucumber = 12 cal
2 x slices 9 grain bread = 167 cal
5 x pieces licorice = 90 cal
1 small tub diced peaches = 84 cal
1 small tub diced pears = 81 cal
2 x Jatz 97% far free = 20 cal
100gm button mushrooms = 40 cal
60gm Sweet potato = 52 cal
150gm white potato = 136 cal
100gm butternut pumpkin = 52 cal
75gm Zucchini = 15 cal
40gm green peas = 24 cal
70gm frozen yogurt = 102 cal