JUNK FOOD DETOX - Lose Baby Weight · and they are all perfectly healthy everyday food options. So...

{1}THE HEALTHY MUMMY JUNK FOOD DETOX

JUNK FOODDETOX

A MUM-FRIENDLY 7-DAY PROGRAM OF CLEAN EATING


ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws

and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or

transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any

information storage and retrieval system without express written permission from the author/publisher.

Disclaimer: This material is for information only and not intended to replace the advice of a medical professional.

Please consult with your doctor before starting any weight-loss program. We do not recommend any dieting whilst pregnant

unless under your doctor’s supervision. The information detailed in this book is accurate at the time of publication.

{3}

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contents

Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Some basic truths . . . . . . . . . . . . . . . . . . . . . . . 7

THE 7 STEPS . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Step 1: breaking bad habits . . . . . . . . . . . . . . . 9

Step 2: start reading labels . . . . . . . . . . . . . . . 10

Step 3: write a new shopping list . . . . . . . . . . 11

Step 4: fill up on fibre, healthy fats and protein . . . . . . . . . . . . . . . . . . 12

Step 5: get organised . . . . . . . . . . . . . . . . . . . 14

Step 6: manage withdrawals . . . . . . . . . . . . . 15

Step 7: prepare for challenges . . . . . . . . . . . . 16

Kids and junk food . . . . . . . . . . . . . . . . . . . . . . 17

What kind of addict are you? . . . . . . . . . . . . . 18

RECIPES7-DAY MEAL PLAN . . . . . . . . . . . . . . . . . . . . 21

BREAKFAST . . . . . . . . . . . . . . . . . . . . . . . . . 22

Banana, cinnamon & vanilla overnight oats . . 23

Two-minute eggs . . . . . . . . . . . . . . . . . . . . . . 24

Fruit & yoghurt . . . . . . . . . . . . . . . . . . . . . . . . 25

Frittata to go . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Quick baked beans . . . . . . . . . . . . . . . . . . . . . 27

Shakshouka . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Quinoa & berry breakfast trifle . . . . . . . . . . . . 29

LUNCH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Thai Beef Salad . . . . . . . . . . . . . . . . . . . . . . . . 31

Mixed bean & brown rice salad with tahini dressing . . . . . . . . . . . . . . . . 32

Chicken & quinoa salad . . . . . . . . . . . . . . . . . . 33

Mexican baked potato . . . . . . . . . . . . . . . . . . 34

DINNER . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Lime & rosemary lamb kebabs with couscous . . . . . . . . . . . . . . . . . . . 36


contents

Oven-baked salmon with white bean puree . . . . . . . . . . . . . . . . . . . . . . 37

Roasted chicken & veggie tray bake . . . . . . . 38

Barramundi with cucumber & tomato salsa . . 39

Burrito bowl . . . . . . . . . . . . . . . . . . . . . . . . . . 40

Stuffed pumpkins with mushroom & tomato . 41

Pork, pineapple & coconut stir-fry . . . . . . . . . 42

5 healthy side dishes . . . . . . . . . . . . . . . . . . . . 43

Drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44

SNACKS . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

Super-smooth hummus dip . . . . . . . . . . . . . . . 46

Nutty protein cookie . . . . . . . . . . . . . . . . . . . . 47

Wheat-free berry muffins . . . . . . . . . . . . . . . . . 48

SMOOTHIES . . . . . . . . . . . . . . . . . . . . . . . . . 49

Blushing berry boost . . . . . . . . . . . . . . . . . . . . 50

Choco-nana-nut . . . . . . . . . . . . . . . . . . . . . . . . 50

Pine lime treat . . . . . . . . . . . . . . . . . . . . . . . . . 51

Rock your baby . . . . . . . . . . . . . . . . . . . . . . . . 51

Turbo green smoothie . . . . . . . . . . . . . . . . . . . 52

Good-to-go smoothie . . . . . . . . . . . . . . . . . . . 52

Vanilla chai chiller . . . . . . . . . . . . . . . . . . . . . . . 53

Cherry chocolate bomb . . . . . . . . . . . . . . . . . 53

Mango berry smoothie . . . . . . . . . . . . . . . . . . 54

Choc mint twist . . . . . . . . . . . . . . . . . . . . . . . . 54

JUNK FOOD SWAPS . . . . . . . . . . . . . . . . . . 55

Crumbed chicken thighs . . . . . . . . . . . . . . . . . 56

Homemade tomato sauce . . . . . . . . . . . . . . . 57

Homemade wedges . . . . . . . . . . . . . . . . . . . . 58

Quinoa apple muffins . . . . . . . . . . . . . . . . . . . 59

Rissoles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

Banana nut soft serve . . . . . . . . . . . . . . . . . . . 61

Chocolate mousse . . . . . . . . . . . . . . . . . . . . . 62

Final words of advice . . . . . . . . . . . . . . . . . . . 64


Even when we think we are being healthy, it’s easy for packaged and processed

foods to creep into our diet. It could be the jam on your toast, sugar in your tea and

coffee, a mid-morning muffin, a can of diet soft drink with your lunch, a biscuit or

two in the afternoon, or a sweet something that you start craving about an hour after

dinner. These small additions seem harmless, but they add up to lots of sugar and

additives, which can hinder us from achieving our weight loss goals.

With so many of the products lining the supermarket aisles being heavily processed

foods, we thought it was time to take a step back and look at what real, honest,

healthy food is, to help you make the best choices.

A simple way to shop the supermarket for the healthier options is to keep

to the perimeter. The outside aisles of the supermarket contain the everyday

staples which should make up the biggest percentage of your trolley –

think fresh fruit, vegetables, meat, nuts and dairy.

This book is designed to help you be your healthiest you, with easy-to-follow tips

like the one above. We also want to share our knowledge about what junk food does

to your health and encourage you to join us in a movement towards eating healthy

fresh food that will make you feel good!

We hope you enjoy challenging yourself in order to reach your goals.

Rhianand The Healthy Mummy team

welcome

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With every package trying to sell us something, health-washing us with marketing – ‘25% less this’ and ‘9 vitamins and minerals that’, ‘natural this’ and ‘wholesome that’, how are we to know what is truly healthy and what is really junk?Junk food has become complicated to identify. Here at The Healthy Mummy and Lose Baby Weight, we define junk food as products that are not offering us the core macronutrient and micronutrient profiles we require to live healthy lives and raise healthy families. It is food filled with ingredients that we do not identify as food. It is food with highly processed ingredients which deliver energy quickly and lead us to come crashing down.

So why do we crave junk food?One of the simple reasons why we crave junk food or energy-dense and nutrient-poor foods is because we are simply looking for our next hit. Just like an addict, we rely on the high from our sugar hit, the intense flavours of high sodium or sweet foods, and the delicious mouth feel of high-fat products. We have become accustomed to seeing these as everyday foods.Junk food is often highly processed, which means that the energy is available

for our bodies to utilise immediately. A hit of this energy leads us to feel great quickly and effectively. But, without the accompanying nutrients and density of components such as fibre, we quickly come crashing down from this peak. From the trough we have created, we look for the next fix to bring us back up. We pick something processed, and the vicious cycle begins again.Cravings are around 20 minutes in length. When we are hungry and not nourished with real food, it is very difficult to ignore these intense desires. If we are sustained, we can distract ourselves and 20 minutes later, the craving will have subsided. Not so if you are on the junk-food rollercoaster.Junk food may be defined differently, but we suggest three areas to focus on: salt, fat and sugar.Salt or sodium can cause hypertension and impact heart health. Both fat and sugar are energy dense and, if processed, is nutrient poor.

Is all fat bad? No, of course not. Fat is necessary for health, but aim to choose nutrient-dense fats from wholefoods, such as nuts and dairy. Low fat does not always mean healthy and can often mean high quantities of sugar and additional numbers and ingredients added to compensate for the loss of

mouth feel and texture the fat gives us.

Is all sugar bad? Again, no! Sugar as part of a complex food – as found in fruit, wholegrain carbohydrates, vegetables like sweet potatoes and whole dairy foods like natural yoghurt – is necessary and incredibly nutritious. These foods all naturally contain sugar and they are all perfectly healthy everyday food options.

So why are natural foods better?•�Natural foods are nutrient dense and

have not been messed with by adding ingredients or numbers to them.• Wholefoods will satisfy your hunger for longer. • Wholefoods will help your body perform better.• Eating wholefoods will help you escape the high and low cycle of processed foods and will in essence help you consume fewer calories each day.• You will be satisfied with smaller portions of wholefoods.

For example, if you crave chocolate, try eating a homemade brownie, made with nuts, dates, dark cocoa, coconut oil and the like. A few bites of this wholefood delight will satisfy you, while munching on milk chocolate might see you eat the whole block.

SOME BASIC TRUTHSWe live in an era when junk food is so much more than the standard chips and lollies, incorporating even foods that purport to be healthy. We are bombarded daily by the

availability of highly processed, energy-dense and nutrient-void foods.

introduction


THE 7-STEP PLAN TO EASE OFF JUNK FOODDo you want to get out of the junk food spiral and feel healthier than ever?

Start working through the 7 easy steps of our plan to a healthier you.

preparing

There are only two things you need to know before you get started:

☛ The steps are set out in order, but you can take as long as you need to achieve each one. Be kind to yourself – there is no need to change everything all at once.

☛ Once you have reached the end of the 7 steps, you can then trial our 7-day healthy eating plan, which is outlined on page 20.


STEP 1: BREAKING BAD HABITSFirst of all, reduce the obvious stuff – it’s time to ditch the cakes, soft drink, chocolate,

sugar in tea, muffins and anything else you know is less than healthy. Get them out of the house, as it’s much easier to resist them if they aren’t in front of you.

A lot of the time, eating unhealthy foods is just a bad habit that needs to be broken. How many times do you reach for something sugary or

unhealthy on autopilot, triggered by something other than hunger?

the steps

Do any of these sound familiar?

☛ Do you feel that you need a biscuit after you have made a cup of tea?

☛ Are you in the habit of snatching drive-through fast food after a visit with the in-laws out of town?

☛ Do you always grab a chocolate bar at the checkout during your weekly grocery shop?

☛ Do you always get a packet of potato chips when you fill up the car at the petrol station?

☛ Do you want to do exercise after dinner but find yourself flopping on the couch for two hours each night instead?

So to turn these old bad habits around, you need to find a way to implement a new good habit after you do something. For instance, you might commit to:

☛ Always cutting up an apple to have with your afternoon cup of tea.

☛ Throw a banana in your handbag to eat on the way home from visiting relatives (or drive home by a different route if that helps – seriously!).

☛ Treating yourself to something you love from the supermarket that isn’t chocolate – it could be some marinated olives or a little tub of feta-stuffed baby capsicums from the deli section.

☛ Keeping a little container of homemade popcorn in the car to eat on your way to and from the petrol station to satisfy that desire for something crunchy.

☛ Doing 20 squats and 20 lunges while you clean up the kitchen after dinner. This will squeeze some extra movement into your day and might get you in the mood to do more exercise if you have time later.

At first it might be hard to cultivate a new healthy habit, but after a while, you will do it without thinking and might even start to look forward to it. Do whatever works to turn your bad habit into a good one.

FINDING IT HARD TO GIVE AWAY A BAD HABIT? THINK ABOUT WHAT ADVICE YOU WOULD GIVE TO A FRIEND WHO WAS IN THE SAME SITUATION AS YOU. SOMETIMES, BY VIEWING THE SITUATION OBJECTIVELY, YOU CAN COME TO A CLEVER CONCLUSION THAT WILL SOLVE THE PROBLEM FOR YOU.

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STEP 2: START READING LABELSTake note of the ingredients in the foods and drinks that you buy. Read the labels and make your decision based on what you find.

the steps

SUGAR You may not realise it, but most brands of the following items contain sugar:

☛ Tomato sauce has almost 1 tsp of sugar in every 1 tbsp of sauce.

☛ Barbecue sauce is 45% sugar.☛ Sweet chilli sauce has almost 2 tsp of sugar in

every 1 tbsp of sauce.☛ Pasta sauce; for example, the Coles Red Wine & Basil

pasta sauce has almost 10 tsp of sugar per jar.☛ Meal base sachets; for example, the MasterFoods

teriyaki chicken stir-fry recipe base pouch has more than 8 tsp of sugar.

☛ Taco seasoning; a 35g sachet of Mission taco seasoning is close to one-third sugar.

☛ Slow-cooker recipe base sachets; for example, McCormick Portuguese chicken slow-cooker recipe base sachet is 40% sugar.

☛ Simmer sauces; Kan Tong Sweet and Sour Simmer Sauce has 25 tsp of sugar in a family-sized 575g jar.

☛ Diet yoghurts contain added sugar to make up for the flavour that is lost when the fat content is reduced.

☛ Tea and coffee flavour sachets – a sachet of Lipton Chai Latte prepared with water has 4 tsp sugar in it.

☛ Sugar may even be found in jars of minced garlic!

SODIUM

If the product is an everyday food, it should contain less than 120mg/100g. Unfortunately, you will not find many foods within this parameter as people generally have become quite accustomed to savoury flavours. The upper limit of acceptability is around 600mg/100g. Most breads should contain around 400mg/100g.

FAT

Fat should make up around 30% of your energy intake each day, with saturated fat accounting for less than 10% of your daily energy intake. To keep within these dietary guidelines, look for processed foods that contain less than 5g of fat per 100g, or less than 1.5g per 100g of saturated fat.

IF IT IS A FOOD YOU EAT EVERY DAY, THE BEST OPTIONS WILL CONTAIN 5G OF SUGAR OR LESS PER 100G. FOODS OR BEVERAGES WHICH ARE FRUIT OR DAIRY BASED WILL BE NATURALLY HIGHER IN SUGAR, SO FOR THESE, 10-15G OF SUGAR PER 100G IS OKAY, AS LONG AS THAT SUGAR IS COMING FROM FRUIT OR DAIRY SUGARS – MAKE SURE YOU CHECK THE INGREDIENTS LIST FOR ANY REFINED SUGAR PRODUCTS.

WHEN COMPARING FOODS, ALWAYS LOOK AT THE 'PER 100G' COLUMN RATHER THAN 'PER SERVING'. THE FOOD MANUFACTURER CAN APPLY WHICHEVER SERVING SIZE THEY LIKE, BUT THIS IS NOT ALWAYS A TRUE REPRESENTATION OF WHAT YOU WOULD EAT. IT ALSO MAKES IT DIFFICULT TO COMPARE LIKE FOR LIKE PRODUCTS.

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STEP 3: WRITE A NEW SHOPPING LISTNow that the unhealthy food is out of the house, don’t let it back in!

the steps

It’s time to stock up on fresh produce to replace the junk.

Go for things you really love, such as: ☛ Avocado☛ Cashews ☛ Good-quality natural yoghurt ☛ Fresh berries ☛ Mangoes ☛ Summer stone fruits ☛ Eggs

Don’t feel like you’re missing out – just pack more good stuff in.

Think of each meal or snack as an opportunity to pack healthy food and good nutrients into your body.

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IF THE SUPERMARKET IS A PROBLEM AREA FOR YOU, IN THAT YOU CAN’T RESIST BUYING CERTAIN UNHEALTHY FOODS, WHY NOT TRY SHOPPING ONLINE? ‘OUT OF SIGHT, OUT OF MIND’ IS A POWERFUL SOLUTION TO IRRESISTABLE TEMPTATION.

THE LESS TIME YOU SPEND AT THE SUPERMARKET, THE LESS EFFORT YOU HAVE TO EXPEND RESISTING ALL OF THE UNHEALTHY FOODS ON THE SHELVES AND AT THE CHECKOUT!

KEEP ENOUGH FOOD IN THE HOUSE SO YOU CAN MAKE HEALTHY MEALS WITHOUT HAVING TO RUSH OFF TO THE SHOPS TOO OFTEN.


STEP 4: FILL UP ON FIBRE, HEALTHY FATS & PROTEINHave you ever noticed that if you have something for breakfast like two slices of

toasted white bread, spread with butter and jam, you are hungry again soon after? Perhaps you might even feel like you could have another few slices of toast.

the steps

Why slow food rules

The problem with a breakfast like white toast and jam is that it doesn’t contain enough fibre, healthy fat or protein to fill you up and make you feel satisfied. The white bread and jam cause a sugar spike which leads to a sugar crash soon after. The crash is where your energy starts to feel a bit low and the hunger comes back, along with cravings to replenish your high, which can see you looking around for something sweet to fill the gap.Compare this with how you feel after a breakfast such as a Healthy Mummy Smoothie (which is 96% sugar free and totally fructose free); or scrambled eggs with avocado, tomato and spinach on a slice of wholegrain toast. These breakfasts fill you up and keep you full until morning tea due to their fibre, healthy fat and protein content.

Why fibre?

Foods high in fibre fill you up and sustain this full sensation for longer.This is achieved in two ways: ☛ Some fibres effectively absorb water; the fibre swells, causing you to feel

full. High fibre content in foods also assists in the slow release of the sugars into your bloodstream; the food takes longer to digest, which means your energy levels are sustained.

☛ Due to the swelling of high-fibre foods, the digestive system gets some loving, ensuring a smooth ride through the intestines and beyond.

You should be getting around 25 grams of fibre each day and up to 30 grams if you are breastfeeding.

FIBRE IS LISTED IN THE NUTRITIONAL INFORMATION PANEL UNDER 'DIETARY FIBRE'. FOR A PRODUCT TO BE CONSIDERED A GOOD SOURCE OF FIBRE, IT SHOULD HAVE AT LEAST 4 GRAMS OF FIBRE PER SERVE.

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Which foods contain fibre?

The Healthy Mummy Smoothies have more fibre than other meal replacement shakes. Each serve contains 6g of fibre; add some milk and fruit, and this could increase to around 10g of fibre per serve.

You can also find fibre in: ● Wholegrain cereals and grains like: ☛ Wholegrain bread ☛ Oats ☛ Pasta

☛ Rice ☛ Corn ☛ Sorghum

● Seeds and nuts, such as: ☛ Quinoa ☛ Flaxseeds (linseeds) ☛ Sesame seeds ●�Legumes such as: ☛ Kidney beans ☛ Cannellini beans ☛ Chickpeas

● Fruits and vegetables


the steps

Aim to eat whole fats from wholefoods such as these, and limit processed fats and saturated fat from animal products. The closer you can get to nature, the better.

Other easy ways to add protein:

☛ Maximise a plain salad by adding some grilled chicken breast, tuna, egg, cheese or chickpeas.

☛ Amplify your breakfast – slide a poached egg on top of your toast or spread over some nut butter instead of jam or honey.

☛ Boost your dinner. Instead of including a side of white pasta or white rice every day, try quinoa, which is actually a seed and much higher in protein. Team it with some egg, poultry, seafood or legumes.

☛ Go for natural snacks on the go. Try a boiled egg rolled in sesame seeds; some cashews and a mandarin; yoghurt with berries; or cottage cheese on sliced apple. Adding a little protein to every snack is great for curbing the speed of energy release.

Why protein?

Protein is essential for building muscles and supporting our immune systems. It also improves your metabolism, fills you up, and makes you feel satisfied. Each person is different, but a woman requires around 46g of protein per day, increasing to around 60g per day during pregnancy and around 67g per day while breastfeeding.

TO IMPROVE PROTEIN INTAKE, TRY TO ADD A LITTLE PROTEIN TO EACH MEAL – BREAKFAST, SNACKS, LUNCH OR DINNER, OR GRAB A HEALTHY MUMMY SMOOTHIE. THERE IS 10.9G OF PROTEIN IN ONE SERVE OF OUR VANILLA SMOOTHIE. THESE SMOOTHIES ARE GREAT FOR BREAKFAST OR AS A QUICK SNACK WHEN YOU ARE BUSY.

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Why good fats?

Fat is not a dirty word. In fact, we actually need fat in our diet to absorb vital nutrients and help to control various conditions such as heart disease. There is a big difference between ‘good’ vs ‘bad’ fats, and it’s the good fats that you should focus on.

Which foods contain good fats?

☛ Avocado ☛ Olive oil ☛ Almonds ☛ Cashews ☛ Walnuts ☛ Olives ☛ Sesame seeds ☛ Sunflower seeds ☛ Salmon and tofu

Which foods contain protein?

The Healthy Mummy Smoothie is high in protein. Each serve of our smoothie, contains 10.9g of protein – not including the protein in your choice of milk used eg. 250ml lite milk brings the total protein content in your smoothie to 20g.

● Some other great sources of protein include: ☛ Lean meats ☛ Poultry

☛ Seafood☛ Eggs ☛ Nuts☛ Seeds ☛ Quinoa ☛ Legumes☛ Tofu ☛ Natural nut

butters ☛ Yoghurt ☛ Cottage cheese☛ Milk


Freezer stash

Keeping healthy meals in the freezer is a terrific way to enjoy good food on nights when you are too busy to cook. You could prepare some freezer-friendly meals when you do your big weekly cook-up (see below); or just make double portions any time you make a meal such as:☛ Curry ☛ Casserole☛ Slow-cooked meals

STEP 5: GET ORGANISEDOne of the most important steps for a healthy lifestyle is being organised.

There’s nothing like hunger to lead us down the path to unhealthy food choices.

the steps

Meal planning

Instead of drifting from meal to meal and deciding in the moment what you feel like eating, sit down and make a plan for the week. This is also a great way to ensure you eat a good range of foods – for instance, you can plan for a few vegetarian dinners each week, as well as some chicken, beef, seafood or lamb, rather than ending up eating chicken 5 nights in a row!

A big cook-up

For busy mums, spending time on a Sunday afternoon doing a big cook-up for the week can be invaluable. Throw something in the slow cooker, let a casserole simmer away, and pop some healthy snacks in the oven. Coming home and knowing that you have a healthy meal ready to go in the fridge or freezer (perhaps you just need to make a salad to go with it) is really satisfying and means that you can still enjoy healthy food when you are busy.Plus, a big cook-up means you make just one giant mess in the kitchen instead of a mess every day!

WHEN YOU ARE TIRED, EGGS ON TOAST WITH SPINACH IS A MUCH BETTER OPTION THAN DRIVE THROUGH. HAVE A FEW 5-MINUTE MEALS UP YOUR SLEEVE. THE RECIPES AT THE END OF THIS BOOK WILL HELP WITH IDEAS, OR YOU CAN ALSO JUMP ON TO THE LOSE BABY WEIGHT WEBSITE, WHICH IS AN INVALUABLE RESOURCE FOR RECIPES.

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☛ Take stock of what’s in your kitchen and make a plan that will use up what you already have.

☛ You can also plan your snacks for the week. It’s great if you can just go to the fridge and grab your healthy morning or afternoon snack (or pack it in your bag if you’re heading out). If you know you’ve got a tasty bliss ball or some healthy hummus and chopped carrots to enjoy, you’re less likely to give in to a less than healthy choice.

Leftovers equal sanity, but ensure they are safe to eat . Keep cooked and cooled leftovers for a maximum of 4 days at less than 4˚C. Only ever reheat the food once and when you do, make sure it is above 60˚C throughout.

☛ Rissoles☛ Meatballs☛ Lasagne☛ SoupPop single-serve or family-sized portions in the freezer. The single serves are a great option for lunch, too.Freeze some snacks at the same time; make a double batch of healthy muffins or protein balls, take one out in the morning to defrost or just defrost in the microwave.


STEP 6: MANAGE WITHDRAWALSIf quitting the junky stuff has you feeling a bit toxic, rest assured, it will soon pass.

the steps

When you cut down on processed food or sugar, there is a very good chance that you will feel like crap for a while; headaches, crankiness, breakouts, sleeplessness and cravings are all normal. This is your body getting used to the change.

It will pass, and eventually you will have more energy, feel more balanced and sleep better.

The bad feelings will pass, but in the meantime...

☛ Be kind to yourself. This might be a big change for you, so don’t beat yourself up if you have a slip or find it hard to resist something. Remember you are human and every meal is a chance to start afresh.

☛ Take a walk. Fresh air is a great way to clear your head and dust off any grumpiness. Throw the kids in the pram and head off to the beach or park. Getting some exercise should help you (and the kids) sleep better, too.

☛ Drink plenty of water. You need to flush out your system and help your body eliminate waste, so water is essential. Tote your water bottle with you wherever you go and sip, sip, sip.

☛ Keep busy. There’s no better way to keep your mind off cravings than to have plenty to do. Schedule play dates, get those odd jobs done, take up a new hobby, call friends to chat – anything that keeps your mind busy can be a great help if you are feeling restless.

☛ Get some sleep. You might be feeling a bit low if you are cutting down on the sugar that used to prop you up throughout the day. Eventually you will have more energy but, in the meantime, just look after yourself and don’t push too hard. Get to bed early when you can or squeeze in a rest on the couch during the day.

☛ Don’t let yourself get hungry. When you are hungry, you will find that you have a lot less willpower. Your famished mind just thinks ‘feed me now!’ and this can cause you to binge on less-than-healthy choices. Ensure you are eating your three meals and three snacks per day, and if that means carrying an apple and a zip-lock bag of almonds in your handbag 24/7, then that’s what you should do.

☛ Stay focused on the bigger picture. Remember that we at Lose Baby Weight don’t subscribe to an ‘all or nothing’ approach. So if you have a slip up and eat something you wish you hadn’t, don’t use that as an excuse to give up on your healthy eating plan. Think of your family and remember why you started this journey in the first place. Have a glass of water and think about where you want to be in three, six or 12 months time. This can help you recalibrate and refocus.

IT CAN BE REALLY BENEFICIAL TO GRAB YOURSELF A BUDDY TO COMPLETE THIS CHALLENGE WITH YOU. HAVING SOMEONE TO CALL IN A MOMENT OF WEAKNESS OR TO CELEBRATE YOUR SUCCESSES CAN BE A POWERFUL MOTIVATOR TO KEEP GOING.

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STEP 7: PREPARE FOR CHALLENGESKnow when you're likely to be led astray. A little preparation goes a long way.

the steps

There will always be something going on in your life that could lead you to decide to make an exception (again) and eat unhealthy food . So, here’s what you do: ☛ When there’s a giant cake at work: Keep some handy snacks at work so you can

grab one as everyone heads to the kitchen. As the cake is being passed around you can confidently say, "no thanks, I’m fine; I’m just in the middle of this yoghurt." If you really fancy a slice, grab a small one and be sure to watch your portions at your other meals – and needless to say, have no other treats that day.

☛ When a craving hits you hard: Be prepared with go-to goodies that are satisfying and not everyday treats. For instance, you might have a stash of bliss balls in the freezer for those moments when you need something sweet.

☛ When there are drinks to celebrate a friend’s engagement/baby/promotion/ new house: The good old "I’m driving" excuse can be a saviour when it comes to alcohol. You could also enjoy wine or champagne as a spritzer (half sparkling water) which will cut down the calories and alcohol content.

☛ When the kids are driving you up the wall: If you would normally reach for a brownie when you’ve had a tough day, it’s time to change your routine. Try pumping up the music and have a family dance-off in the living room. Sometimes when everyone is going a bit stir-crazy, a change of pace can really lighten the mood. Plus, it’s a great mini workout!

☛ When it’s that time of the month: If potato chips are your weakness during the hormonal days before your period, try retraining your brain to enjoy other crunchy treats that are waistline friendly. Think air-popped popcorn, trail mix or wholegrain rice crackers with sliced tomato.

☛ When you’re at a friend’s barbecue: Don’t ever feel you need to load up your plate with every item on the buffet table; simply bypass anything unhealthy and fill up on the good stuff instead. Ditch the bread rolls, pasta salads or potato salad, as they tend to be high in fat and sugar. Grilled meat, green salads, barbecued corn, brown rice salads and fruit for dessert will help keep the scales moving in the right direction.

IF THERE ARE ANY OTHER SCENARIOS THAT YOU THINK COULD DERAIL YOUR EFFORTS AT HEALTHY EATING, NOTE THEM DOWN AND DECIDE WHAT YOU WILL DO IF IT HAPPENS.

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Be prepared

Cravings will happen. Bad days will crop up. It will always be someone’s birthday. There will always be people who don’t understand your choice to eat healthy food, who might try to sabotage you. There will never be a perfect time to cut down on junk food, so you just have to decide to go for it anyway.

The key is to be mentally prepared for these challenges. Instead of thinking it won’t happen to you, spend some time deciding what you will do if X, Y or Z happens. That way, when temptation arises (and it will), you will be ready to tackle the challenge head on.


Children are not born craving junk food – they are exposed to it. This is not to say they can’t enjoy birthday cake or the odd treat out and about but, as their guardians, we need to ensure they are building a healthy relationship with whole, natural foods.

Babies and kids do inherently prefer sweet and savoury foods but we need to assist them in developing their palate to appreciate healthier choices. For example: ☛ A whole apple is better than apple sorbet. ☛ A wholefood strawberry smoothie made with

real strawberries, yoghurt and milk is better than a strawberry topping and ice cream milkshake.

The intensity of flavour of junk food is different, and calibrating their palates with these intensities can lead to children suffering cravings .

Marketing is the killer for any family aiming to lead a healthy lifestyle. Claims of 'natural sugars and flavours' or 'added minerals' do not equal healthy. As with your own food choices, choose real foods for your children, foods which contain ingredients you understand and are within the guidelines for sugar, salt and fat (as per page 10).

KIDS AND JUNK FOODMore and more evidence is emerging that the development of healthy eating habits during the early years is integral to sustaining healthy habits into adulthood and also reducing the risk of developing diseases such as diabetes, heart disease or obesity.

kids' habits

Simple snack ideas include:☛ Yoghurt with berries☛ Wholefood bliss balls☛ Guacamole dip and plain crackers ☛ Wholegrain toast with natural nut butter☛ Apple and cheeseSimple drink ideas include: ☛ Water ☛ Milk Children don’t need juice. If you do give juice, limit it to no more than 100ml per day. All juice, even fresh, should really be watered down. If they like chocolate milk, try adding your own chocolate powder, so you can limit the sweetness.

Try simple-but-healthy meals such as:☛ Veggie-packed pasta sauces☛ Tuna patties ☛ Healthy homemade burgers ☛ Homemade pizzas with added vegetables☛ Homemade fish fingers ☛ Homemade chicken nuggets


WHAT KIND OF ADDICT ARE YOU?Whether your weakness is drive-through burgers or a sneaky shiraz,

knowing your personal challenges is the first step to finding a solution.

addiction

ALL-DAY JUNK ADDICT ☛ You’re in a spiral of unhealthy eating, thinking that you need junk

food in order to stay awake, or perhaps you think it will make you feel better emotionally. You feel tired and lethargic, and the idea of healthy eating seems too hard.

Action: Change one thing at a time . So if you always have a bacon sandwich for breakfast, change it to a bowl of porridge . After that becomes a comfortable habit, you can change something else in your day . Slow and steady is the way for you, rather than going cold turkey .

JUST A CHEEKY WINE (OR TWO) WITH DINNER☛ Often we feel that we need alcohol

as a reward for getting through the day; perhaps, after a day with the kids, it can feel medicinal. It’s okay to have a drink sometimes, but when you are consuming alcohol on more days than you're not, it is tough on your liver. It can also mean that you are exceeding your recommended daily calories on a regular basis. A bottle of beer or a small glass of wine has more than 100 calories, which quickly adds up. Alcohol has also been shown to be a contributing factor for hard-to-shift stomach fat.

Action: If you are serious about reducing your alcohol consumption, why not commit to only having a glass of wine on the weekends and none through the week? Try to find other ways to relax or destress once the kids are asleep; find some herbal teas that you really enjoy, have a soak in the bath with some essential oils, or even throw on the Healthy Mummy Post Pregnancy Exercise DVD, which will keep you busy!

A REGULAR CUSTOMER AT THE TAKEAWAY OR DRIVE THROUGH ☛ It may feel like a treat or an easy option for dinner but the

money you spend on takeaways could be put towards a lot more healthy fresh food for your family.

Action: Every time you make a meal such as bolognese, curry, a casserole or some soup, make a double batch and freeze a family-sized portion for busy nights .


EMOTIONAL NIBBLER☛ If you are eating your way through your feelings (whether they are

good or bad) this can wreak havoc with your weight loss. Eating when you are tired, bored, sad, lonely or happy won’t help you deal with your feelings and can in fact leave you feeling worse.

Action: Find healthier ways to deal with your emotions such as calling a friend, taking a walk or jumping on our Facebook support page . You could also try snacks that feel like treats (we love frozen banana chunks with natural peanut butter) .

SOFT-DRINK GUZZLER☛ If you are serious about losing

pregnancy weight, the sweet stuff needs to be out of the house. Water is the best option for hydration, as soft drinks can actually make you more thirsty due to the sugar and additives in them. It’s so easy to drink 300-400 calories of soft drink in a day, and the more you drink it, the more you want it – especially if you get hooked on caffeinated cola drinks.

Action: Find healthy alternatives; make a big jug of homemade iced tea to keep in the fridge, or fill a bottle of sparkling water with ice, chopped mint, grated apple and chunks of cucumber to sip throughout the day .

KIDS' RUBBISH BIN☛ You might be watching your

calorie intake and being really good with your portion sizes, but if you are nibbling on your kids' snacks or leftovers, it can quickly tip you over your recommended daily calorie intake for weight loss.

Action: Set yourself rules for throwing away or packing up kids' leftovers straight away; take your own healthy snacks to the park to avoid dipping into the kids' food .

NEED A SWEET TREAT AT 11AM, 3PM AND 9PM☛ We get it; being a mum is

exhausting. At times it can feel as though you need a sugary something just to keep your eyes open. But if you commit to getting off the sugar rollercoaster, you will soon feel your energy lifting naturally.

Action: Make some refined sugar-free healthy snacks to keep you satisfied, such as homemade popcorn, trail mix or fruit salad .

BREAD FOR BREAKFAST, LUNCH AND WITH DINNER☛ We don’t want you to feel as though any food is off limits, but we do think that too much of anything isn’t ideal.

So if you’re powering through a loaf every few days, it is time to cut back.Action: Cut it out meal by meal . First of all, no more bread with your dinner . Bulk out your meal with leafy greens or more veg . Then commit to having porridge or a Healthy Mummy Smoothie for breakfast, instead of toast every day . Slowly does it . Be sure to buy good-quality wholemeal or wholegrain bread, rather than white bread .

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Here is a sample meal plan to show you how a week might look with no added sugar or junk food. It’s also free of any white bread, white rice and white pasta – wholegrain only.

Why not give it a go and see if you notice the difference in your mood and energy?

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☛ This meal plan is totally flexible and interchangeable, so if there is a meal you are not keen on, just switch it with another from the week. You can also double up your cooking for any meal and have it another day to save on cooking time. Batch cook the snacks so that you have them ready to go.

☛ All lunches and dinners serve two unless otherwise specified. Some dinners are designed to serve four, so you can save a portion for your lunch the next day.

☛ Breastfeeding mamas, be sure to include some extra snacks or side dishes with your meals. You need to consume around 500 more calories per day when breastfeeding, and you need the fibre that comes from foods such as vegetables, fruits and wholegrain rice or couscous. If at any time you feel hungry, have a healthy snack.

☛ Recipes on the meal plan range from 150 to 500 calories*. If you have a higher or lower BMR you can adjust your calorie intake by increased or decreased portion size or snacks. You can work your BMR out on our website.

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7-DAY MEAL PLAN

*Approximate calorie ranges


DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST 300 Cals*

Two-minute Eggs OR Healthy Mummy

Smoothie

Banana, Cinnamon & Vanilla Overnight

Oats OR Healthy

Mummy Smoothie

Fruit and Yoghurt

OR Healthy Mummy

Smoothie

Frittata To Go OR

Healthy Mummy

Smoothie

Quinoa & Berry

Breakfast Trifle OR Healthy Mummy

Smoothie

Quick Baked Beans OR Healthy Mummy

Smoothie

Shakshouka OR Healthy

Mummy Smoothie

MORNING SNACK

150 Cals*

Nutty Protein Cookie

3 tbsp hummus

with sliced carrot and cucumber

sticks


Wheat-free Berry Muffin


3 tbsp hummus


sticks

1 cup of chopped rockmelon with 3 tbsp

Greek or natural yoghurt

LUNCH 300 Cals*

Thai Beef Salad

OR Healthy Mummy

Smoothie

Lime & Rosemary

Lamb Kebabs with

Couscous (leftover from last night) OR Healthy Mummy

Smoothie

Chicken & Quinoa

Salad OR Healthy

Mummy Smoothie

Mexican Baked

Potato OR Healthy Mummy

Smoothie

Stuffed Pumpkins

with Mushroom & Tomato (leftover from last night) OR Healthy Mummy

Smoothie

Mixed Bean & Brown

Rice Salad with Tahini Dressing

OR Healthy Mummy

Smoothie

Pork, Pineapple & Coconut

Stir-fry (leftover from last night) OR Healthy Mummy

Smoothie

AFTERNOON SNACK

150 Cals*

1 cup of chopped

strawberries with 3 tbsp



3 tbsp hummus


sticks

1 cup of chopped

strawberries with 3 tbsp


1 cup of chopped rockmelon with 3 tbsp




DINNER 450-500 Cals*

Lime & Rose-mary Lamb

Kebabs with Couscous

(use leftovers for lunch

tomorrow)

Burrito Bowl Oven-baked Salmon with White Bean

Puree

Stuffed Pumpkins

with Mushroom & Tomato

(use leftovers for lunch

tomorrow)

Barramundi with

Cucumber & Tomato

Salsa

Pork, Pineapple & Coconut

Stir-fry (use leftovers

for lunch tomorrow)

Roasted Chicken & Veggie Tray

Bake (use leftovers

for lunch tomorrow)

BREAKFAST OPTIONS CAN BE SUBSTITUTED WITH A HEALTHY MUMMY SMOOTHIE; SEE PAGE 49 TO CHOOSE ONE YOU LIKE

LUNCH OPTIONS CAN BE SUBSTITUTED WITH A HEALTHY MUMMY SMOOTHIE; SEE PAGE 49 TO CHOOSE ONE YOU LIKE

7-DAY MEAL PLAN

*Approximate calorie values


INSTEAD OF TOAST AND JAM, POP TARTS, PASTRIES, PACKAGED JUICE AND COMMERCIAL CEREALS,

TRY THESE HEALTHY AND DELICIOUS ALTERNATIVES.

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BREAKFAST


341calories 1427kJ

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METHOD:

Place all ingredients in a bowl, stir to combine, then place in the fridge to soak overnight. In the morning, heat in the microwave for 1-2 minutes or until warm.

Serves 1

BANANA, CINNAMON & VANILLA OVERNIGHT OATS

INGREDIENTS:

½ cup whole rolled oats

¼ banana, mashed

1 tsp cinnamon

1 scoop Vanilla Healthy Mummy Smoothie powder (or use ½ tsp vanilla paste)

200ml milk of choice


322calories 1347kJ

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METHOD:

Spray the inside of a large mug with olive oil. Crack eggs into the mug, add tomatoes and season to taste. Whisk to combine.

Cook on high for 1 minute. Check if the egg is cooked and then cook in 20 second increments until cooked to your liking. Serve with toast.

Serves 1

TWO-MINUTE EGGS

INGREDIENTS:

Olive oil spray

2 eggs

2 cherry tomatoes, quartered

Salt and pepper, to taste

2 slices wholegrain toast, to serve


320calories 1339kJ

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METHOD:

Place the yoghurt in a bowl and top with sliced pear and LSA.

Serves 1

FRUIT AND YOGHURT

INGREDIENTS:

200g natural or Greek yoghurt

1 medium pear, sliced

1 tbsp LSA (linseed, sunflower seed and

almond meal)


225calories 941kJ

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METHOD:

Preheat oven to 180°C. Spray a cake tin or pie dish with olive oil.

Whisk eggs and milk in a bowl, season to taste, then pour into the greased pan. Add tomatoes, mushrooms, curry powder (if using) and parsley. Stir gently, then top with grated cheese.

Cook for 20 minutes or until frittata is golden on top and cooked through. Allow to stand for 10 minutes, then slice, sprinkle with spring onions and serve with toast.

Serves 6

FRITTATA TO GO

INGREDIENTS:

Olive oil spray

8 eggs

½ cup milk


2 tomatoes, diced

1 cup chopped mushrooms

½ tsp curry powder (optional)

¼ cup fresh parsley leaves

½ cup grated cheddar cheese

2 spring onions, chopped

6 slices wholegrain toast, to serve


308calories 1289kJ

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METHOD:

Heat the oil in a large pan over a medium heat. Add garlic and onion, and stir gently for 5 minutes.

Add the mustard, tomatoes and tomato paste. Simmer for 5 minutes.

Use a stick blender to puree the sauce into a smooth paste. Season to taste. Add beans and simmer for 5 minutes.

Add herbs, stir to combine, then serve with toast.

Serves 4

QUICK BAKED BEANS

INGREDIENTS:

2 tbsp olive oil

1 garlic clove, minced

1 brown onion, peeled and diced

1 tsp Dijon mustard

400g tin diced tomatoes

2 tbsp tomato paste


2 x 400g tins cannellini beans, drained and rinsed

Handful fresh herb leaves (basil, oregano or sage), chopped

4 slices wholegrain toast


239calories 1000kJ

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METHOD:

Heat the oil in a medium-sized frying pan over a medium-high heat. Add onion and cook until softened. Add garlic and capsicum, and cook for a further 5 minutes.

Add tomatoes, paprika, chilli and cumin. Simmer for a further 6 minutes, or until the sauce has reduced. Season to taste.

Crack the eggs gently into the pan – try to keep them separate. Cover with a lid and cook for 10 minutes or until the egg whites are firm but the yolks are still runny. Add the chopped parsley to serve.

Serves 4

SHAKSHOUKA

INGREDIENTS:

1 tbsp olive oil

1 medium onion, peeled and finely diced

1 garlic clove, peeled and finely chopped

1 red capsicum, diced


1 tsp paprika

½ tsp chilli powder (or to taste)

½ tsp cumin


4 eggs

2 tbsp fresh parsley, chopped

4 slices wholegrain toast


285calories 1192kJ

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METHOD:

Rinse and drain quinoa. Place in a saucepan and cover with water. Bring to a boil, then cover with the lid, reduce heat and simmer for 5-10 minutes, checking regularly until water has been absorbed. Fluff the quinoa with a fork. (Quinoa can be prepared the night before and kept in the refrigerator.)

Stir half the yoghurt, the honey and all but a pinch of the LSA into the quinoa.

In a glass, layer quinoa mixture, half the remaining yoghurt and half the berries. Repeat layers, then top with remaining LSA and cinnamon.

Serves 1

QUINOA & BERRY BREAKFAST TRIFLE

INGREDIENTS:

¼ cup uncooked quinoa

½ cup water

6 ½ tbsp reduced-fat Greek or natural yoghurt

1 tsp honey

1 tbsp LSA (linseed, sunflower seed and almond meal)

¼ cup mixed berries (fresh or frozen)

Sprinkle of cinnamon

LOVE THIS RECIPE? IT’S FROM THE 28-DAY WEIGHT LOSS CHALLENGEnote


INSTEAD OF WHITE BREAD, BREAD ROLLS, PIZZA AND BURGERS, TRY THESE LIGHTWEIGHT

AND DELICIOUS ALTERNATIVES

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LUNCH


234calories 979kJ

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METHOD:

Season beef with salt and pepper. Heat a non-stick frying pan (use a spray of olive oil if necessary) and cook beef to your liking. Allow to rest for a few minutes, then slice thinly.

Combine chilli, capsicum, onion, cucumber, tomatoes, herbs and lettuce leaves. Top with the sliced beef.

To make dressing, combine the lime juice, fish sauce, sesame oil and tamari. Drizzle over the salad to serve.

Serves 2

THAI BEEF SALAD

INGREDIENTS:

300g lean beef


1 fresh red chilli, chopped

1 small red capsicum, sliced

½ medium red onion, sliced

½ Lebanese cucumber, sliced

4 cherry tomatoes, halved

Small handful of mint leaves

Small handful of coriander

2 cups mixed lettuce leaves

2 tbsp lime juice

1 tsp fish sauce

1 tsp sesame oil

1 tsp tamari



368calories 1540kJ

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METHOD:

Cook brown rice according to packet directions. Drain and rinse to cool.

Place dressing ingredients in a screw-top jar and shake well.

Combine bean mix, tomatoes and cucumber. Add the rice, drizzle over the dressing and lightly toss to combine.

Serves 2

MIXED BEAN & BROWN RICE SALAD WITH TAHINI DRESSING

INGREDIENTS:

1 cup uncooked brown rice

75g canned mixed beans, drained

½ cup chopped tomato

½ cup chopped cucumber

DRESSING:

2 tbsp reduced-fat Greek yoghurt

1 tbsp tahini

1 small garlic clove, crushed

½ lemon, juiced

Pinch of cumin

LOVE THIS RECIPE? IT’S FROM OUR HEALTHY SPRING AND SUMMER FAMILY-FRIENDLY COOKBOOKnote


368calories 1540kJ

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METHOD:

In a large bowl, combine quinoa, corn, chicken, avocado, spinach and mint. Season with salt and pepper. Drizzle with olive oil and lemon juice and mix through.

Serves 2

CHICKEN & QUINOA SALAD

INGREDIENTS:

½ cup cooked quinoa

½ cup cooked corn kernels (fresh or frozen and thawed)

2 cups skinless cooked chicken, shredded

¼ avocado, chopped

50g baby spinach leaves

1 tbsp mint, finely chopped


1 tbsp olive oil

½ lemon, juiced



303calories 1268kJ

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METHOD:

Preheat oven to 200°C. Wrap potato in foil and bake for 1 hour or until the flesh is soft when pricked with a fork.

While the potato is baking, lightly spray a small saucepan with cooking oil spray and heat over a medium heat. Add tomatoes, kidney beans, tomato paste, water and a sprinkle of chilli powder to the saucepan. Gently simmer for 5-7 minutes, until thickened. Season with salt and pepper.

Slice cooked potato roughly into four quarters, squeeze sides, and pop the bean mix on top. Top with avocado, coriander and yoghurt.

Serves 2

MEXICAN BAKED POTATO

INGREDIENTS:

2 large potatoes, washed

Cooking oil spray

1 medium tomato, diced

½ cup tinned kidney beans, drained and rinsed

2 tsp tomato paste

3 tbsp water

Chilli powder, to taste


½ avocado, sliced

Handful of fresh coriander, chopped

4 tbsp reduced-fat Greek or natural yoghurt



INSTEAD OF TAKEAWAYS OR MEALS MADE WITH LESS-THAN-HEALTHY SAUCES OR SACHETS, TRY

THESE EASY AND DELICIOUS ALTERNATIVES.

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DINNER


473calories 1979kJ

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METHOD:

Place the lime zest and juice, oil, tamari, ginger, and rosemary in a shallow dish and mix well. Season to taste. Add the lamb and stir until well covered. Set aside to marinate for 30 minutes.

To make the couscous, combine couscous, hot water and curry powder. Set aside for 5 minutes, then fluff with a fork. Add apple and almonds. Garnish with mint leaves.

Thread the lamb onto 8 skewers, alternating with pieces of zucchini, capscium and onion. Discard leftover marinade.

Heat a grill or barbecue to a medium-high heat and spray with olive oil. Cook the kebabs for 3-4 minutes on each side, or until cooked to your liking.

Serves 4

LIME & ROSEMARY LAMB KEBABS WITH COUSCOUS

INGREDIENTS:

1 lime, zested and juiced

2 tbsp olive oil

1 tbsp tamari

1 tbsp chopped ginger

2 sprigs of fresh rosemary


500g lean lamb, diced

¾ cup uncooked couscous

¾ cup hot water

1 tsp curry powder

1 green apple, peeled and diced

10 almonds, chopped

Small handful of fresh mint leaves

2 zucchinis, sliced

2 red capsicums, cut into chunks

1 red onion, cut into chunks

Olive oil spray

THIS RECIPE SERVES 4, SO SAVE A PORTION FOR LUNCH TOMORROW

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368calories 1540kJ

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METHOD:

Preheat oven to 180°C. Line a tray with baking paper.

Combine garlic, parsley and olive oil. Arrange salmon on the tray and spread garlic mixture evenly over the fish. Sprinkle lightly with salt and pepper. Bake for 10-15 minutes.

Steam asparagus until just cooked.

Meanwhile, combine all the white bean puree ingredients in a blender and blitz until desired consistency. Place a large spoonful on each plate. Place salmon on the puree, drizzle with lemon juice and serve with lemon wedges and steamed asparagus.

Serves 2

OVEN-BAKED SALMON WITH WHITE BEAN PUREE

INGREDIENTS:

1 small garlic clove, minced

1 tsp fresh parsley, finely chopped

½ tsp extra virgin olive oil

2 x 120g salmon fillets


1 bunch fresh asparagus, trimmed

¼ lemon, juiced, plus lemon wedges to serve

WHITE BEAN PUREE:

1 tsp fresh parsley, finely chopped

200g tinned cannellini beans, drained

1 garlic clove

½ tsp fresh lemon juice

½ tsp extra virgin olive oil




366calories 1531kJ

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METHOD:

Preheat oven to 200°C. Rinse quinoa and cook according to packet directions.

Heat 1 tbsp of the oil in a large roasting pan over a medium-high heat. Add the onion and garlic and stir-fry for 5 minutes. Add the stock and cook for a further 3 minutes. Turn off the heat.

Add the rest of the ingredients to the pan, then bake for 45 minutes, turning halfway through. Serve with quinoa.

Serves 4

ROASTED CHICKEN & VEGGIE TRAY BAKE

INGREDIENTS:

400g cooked quinoa

2 tbsp olive oil

2 brown onions, peeled and quartered

2 tsp minced garlic

1 cup chicken stock (homemade, or use a good-quality stock)

400g chicken breast or thighs, cut into 8 pieces

1 red capsicum, chopped

1 small sweet potato, peeled and chopped

1 lemon, zested and juiced


THIS RECIPE SERVES 4, SO SAVE A PORTION FOR LUNCH TOMORROW note


374calories 1565kJ

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METHOD:

Cook rice according to packet directions.

Heat a non-stick frying pan over a medium-high heat and spray lightly with olive oil. Add the barramundi and cook for 3 minutes on each side or until the fish is no longer opaque and flakes easily.

Combine the vegetables in a bowl with the lime juice and sweet chilli sauce and toss well.

Transfer the barramundi to a serving plate, top with the salsa and serve with rice.

Serves 2

BARRAMUNDI WITH CUCUMBER & TOMATO SALSA

INGREDIENTS:

200g cooked brown rice

Olive oil spray

300g barramundi (or other firm fish)

2 medium tomatoes, deseeded and sliced

½ Lebanese cucumber, deseeded and sliced

½ medium red onion, sliced

2 tbsp lime juice

2 tsp sweet chilli sauce



456calories 1908kJ

Place chicken and spices in a zip lock bag and toss to coat.

Heat the oil in a large frying pan. Add chicken and onions and sauté until chicken has browned. Add kidney beans and tomato, bring to the boil, then reduce heat and simmer for 5 minutes.

To make salsa, combine avocado, lime juice, corn, tomato and coriander.

Divide the cooked chicken between 2 bowls. Top with the salsa and sprinkle with cheese.

Serves 2

BURRITO BOWL

INGREDIENTS:

100g chicken breast

1 tsp cumin

1 tsp paprika

½ tsp chilli powder (optional)

1 tsp olive oil

½ red onion, finely sliced

200g tin kidney beans, drained and rinsed


½ avocado, cubed

½ lime, juiced

1 corn on the cob, cooked, kernels removed

1 tomato, diced

Handful of coriander

4 tbsp low-fat cheddar cheese, grated


470calories 1966kJ

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METHOD:

Preheat oven to 190°C. Place pumpkin halves, cut side up, on a large baking tray. Bake for 1 hour.

Meanwhile, combine grated cheese, mushrooms, baby spinach, tomato and chives in a bowl.

Carefully remove cooked pumpkin from the oven and fill the cavity with the vegetable mixture. Cook for a further 10-15 minutes, until the cheese is melted and golden brown.

Scatter with fresh rocket to serve.

Serves 4

STUFFED PUMPKINS WITH MUSHROOM & TOMATO

INGREDIENTS:

2 butternut pumpkins, halved and seeds removed

1 cup grated low-fat cheddar cheese

2 cups mushrooms, finely chopped

200g baby spinach, chopped

2 large tomatoes, diced

2 tbsp chopped chives

1 cup fresh rocket, to serve

THIS RECIPE SERVES 4, SO SAVE A PORTION FOR LUNCH TOMORROW note


378calories 1582kJ

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METHOD:

Cook the brown rice according to packet instructions, using the absorption method.

Heat coconut oil in a non-stick frying pan over a medium-high heat. Stir-fry the onion for 1 minute, until just starting to brown. Add beans and snow peas, and stir-fry for 1-2 minutes. Push the vegetables to the side of the pan and add the sliced pork fillet. Stir-fry for 1 minute or until just cooked through.

Add soy sauce and pineapple and cook for 1 minute, stirring to coat pork and vegetables. Spoon into bowls and top with shredded coconut. Serve with the rice on the side and chilli on top, if desired.

Serves 4

PORK, PINEAPPLE & COCONUT STIR-FRY

INGREDIENTS:

1 cup uncooked brown rice

2 tsp coconut oil

2 brown onions, finely sliced

200g green beans, trimmed

200g snow peas

400g lean pork tenderloins, finely sliced

4 tsp reduced-salt soy sauce

1 cup diced pineapple (fresh or tinned)

2 tbsp shredded coconut

1 red chilli, sliced (optional)

LOVE THIS RECIPE? IT’S FROM THE 28-DAY WEIGHT LOSS CHALLENGE THIS RECIPE SERVES 4, SO SAVE A PORTION FOR LUNCH TOMORROW note


5 HEALTHY SIDE DISH ALTERNATIVES1 Instead of normal

rice, try cauliflower rice; grate half a cauliflower into -–––rice-shaped pieces. Place in a bowl, cover with plastic wrap, and cook in the microwave for 7 minutes. Season to taste and serve as you would rice.

2 Instead of mashed potato, try pureed

carrot; simply steam 3 chopped carrots until soft. Place in a blender or food processor with a dash of milk, a splash of olive oil, and salt and pepper. Blend until super smooth.

3 Instead of pasta, try stir-fried

cabbage. Drizzle olive oil or sesame oil into a frying pan over a high heat. Add finely sliced white cabbage to the pan and stir-fry until cooked through and slightly charred.

4 Instead of a bread wrap, try using

whole iceberg lettuce leaves. Cut out the hard core and gently peel the leaves apart to form a bowl-shaped wrap.

5 Instead of a bread roll, try grilled or

boiled corn on the cob – often we think we need bread to fill us up, but a healthier option is to enjoy the carbohydrates from corn instead.

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DRINKS

You could try:

☛ WATER Aim for 2 litres per day. Keep a water bottle with you and sip regularly.

☛ SPARKLING WATER WITH CHOPPED FRUIT AND VEGETABLE CHUNKS: Try lemon, orange, lime, cucumber and mint leaves.

☛ HERBAL TEAS: Think chamomile, peppermint, cinnamon or lemon and ginger tea.

☛ HOMEMADE MINT ICED TEA: Combine ½ cup of chopped fresh mint leaves with 1 litre of boiling water. Stir, allow to stand for 3 minutes before straining into a jug. Place in the fridge to cool. Serve chilled with ice.

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SWITCH SOFT DRINKS, DIET SOFT DRINKS, CORDIAL, SPORTS DRINKS, ENERGY DRINKS, ICED TEA, FLAVOURED MINERAL WATER, MILKSHAKES, SLUSHEES – BASICALLY ANYTHING THAT CONTAINS SUGAR OR SWEETENERS

– FOR THESE REFRESHING BEVERAGES.


TRADE NAUGHTY CAKES, PASTRIES, DOUGHNUTS, CHOCOLATES AND BISCUITS FOR THESE

DELICIOUS YET HEALTHY TREATS.

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SNACKS


126calories 527kJ

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METHOD:

Place nut butter and lemon juice in a small food processor or blender, and process. Add olive oil, garlic and cumin, and blitz.

Pour in half of the chickpeas and blend, pausing to scrape down the sides of the bowl. Add remaining chickpeas, season to taste, and blend again.

Add 3 tbsp of water and blend, adding more water until hummus reaches your desired smoothness.

Serves 6

SUPER-SMOOTH HUMMUS DIP

INGREDIENTS:

1 tbsp nut butter or tahini

½ lemon, juiced

2 tbsp olive oil

1 garlic clove, sliced

½ tsp cumin

400g tin chickpeas, drained and rinsed


100calories 418kJ

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METHOD:

Preheat oven to 180°C. Combine macadamia nuts, cashews, rolled oats, quinoa, cranberries and salt in a large bowl. Beat honey and egg whites together. Pour over the dry ingredients and mix together into a dough.

Firmly press the dough into 12 cookies (or make them more rounded into balls). Press down onto a baking sheet. Bake the cookies/balls for 18-20 minutes, until lightly golden.

Makes 12

NUTTY PROTEIN COOKIE

INGREDIENTS:

30g macadamia nuts, chopped

30g cashews, chopped

135g rolled oats

90g uncooked quinoa

30g dried cranberries or sultanas

¼ tsp salt

4 tbsp runny honey

2 egg whites



275calories 1151kJ

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METHOD:

Preheat oven to 185°C. In a large bowl, combine almond meal and baking soda. Add the eggs, coconut oil, vanilla essence, cinnamon and honey, and stir with a wooden spoon until well combined. Gently mix through the raspberries and blueberries, reserving a few berries for presentation. Spoon mixture into muffin tins lined with paper muffin cups.

Bake for 30 minutes, until the muffins turn golden. The muffins should be cooked through and spring back when lightly pressed. Allow to cool and top with a few berries to serve.

Makes 12

WHEAT-FREE BERRY MUFFINS

INGREDIENTS:

325g almond meal

½ tsp baking soda

4 eggs

50ml coconut oil

A few drops of vanilla essence

1 tsp cinnamon

2 tbsp honey

100g raspberries

200g blueberries


PERFECT FOR BREAKFAST, LUNCH OR A QUICK SNACK. SIMPLY BLEND AND ENJOY!

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SMOOTHIES


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BLUSHING BERRY BOOST

INGREDIENTS:

250ml milk of choice*

½ cup raspberries (fresh or frozen)

4 slices tinned beetroot

2 scoops strawberry Healthy Mummy Smoothie powder

*calories based on skim milk

CHOCO-NANA-NUT

INGREDIENTS:


½ frozen banana

1 tsp natural peanut butter

1 tsp shredded coconut

2 scoops chocolate Healthy Mummy Smoothie powder

5 ice cubes

222calories 929kJ

264calories 1105kJ


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PINE LIME TREAT

INGREDIENTS:


1 lime, juiced

½ cup chopped pineapple

Pulp of ½ passionfruit

1 tbsp natural or Greek yoghurt

2 scoops vanilla Healthy Mummy Smoothie powder

5 ice cubes

ROCK YOUR BABY

INGREDIENTS:

½ cup chopped rockmelon

1 tsp freshly chopped ginger

1 tbsp oats



5 ice cubes


234calories 979kJ

225calories 941kJ


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TURBO GREEN SMOOTHIE

INGREDIENTS:

1 cup baby spinach, chopped

½ small green apple, peeled and cored

¼ frozen banana

5 fresh mint leaves

250ml coconut water


5 ice cubes

GOOD-TO-GO SMOOTHIE

INGREDIENTS:

1 Weet-Bix

¼ frozen banana

¼ cup blueberries (frozen or fresh)

1 tbsp oats



2 scoops strawberry Healthy Mummy Smoothie powder


206calories 862kJ

256calories 1071kJ


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VANILLA CHAI CHILLER

INGREDIENTS:

125ml chai tea, cooled


½ frozen banana



½ tsp cinnamon

5 ice cubes

CHERRY CHOCOLATE BOMB

INGREDIENTS:

½ cup cherries (fresh or frozen), pitted


1 tsp shredded coconut

2 tbsp oats



207calories 866kJ

314calories 1314kJ


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MANGO BERRY SMOOTHIE

INGREDIENTS:

250ml soy milk

¼ cup chopped mango (fresh or frozen)

¼ cup blueberries (fresh or frozen)

5 mint leaves

5 ice cubes


CHOC MINT TWIST

INGREDIENTS:

½ cup chopped honeydew melon

½ small cucumber, chopped

10 mint leaves




245calories 1025kJ

212calories 887kJ


CRAVING YOUR OLD FAVOURITES? TRY TURNING YOUR OLD UNHEALTHY HABITS INTO HEALTHY ONES WITH

THESE SAVVY SWITCHEROOS.

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JUNK FOOD SWAPS


320calories 1339kJ

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TRY THESE CRUMBED CHICKEN THIGHS .

Preheat oven to 200°C. Line a tray with baking paper.

Cut 4 chicken thighs in half to make 8 pieces.

In a large bowl, combine ½ cup wholemeal breadcrumbs, the zest of 1 lemon, a handful of grated Parmesan, a small handful of chopped parsley

leaves (or basil or oregano), 2 tbsp olive oil, salt and pepper to taste.

Lightly beat an egg in a separate bowl.

Place the chicken pieces, one at a time, into the egg mix and then into the crumb mix. Push down and turn over to completely coat, then place on the lined tray.

Cook in the oven for 30-40 minutes, or until golden and crispy.

Serves 4

LOVE KFC?


10calories

42kJ

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REGULAR KETCHUP CONTAINS ALMOST A TEASPOON OF SUGAR IN EVERY TABLESPOON! HERE’S A HOMEMADE VERSION THAT’S PACKED

WITH GOODNESS – AND WITH NO ADDED SUGAR IN SIGHT.

Heat a saucepan over medium-high heat, and add 1 x 400g tin of diced tomatoes, 1 tsp of chilli, 1 tsp of minced garlic and a handful of fresh herbs (basil, oregano, parsley or thyme). Bring to the boil, then reduce heat and

simmer for 6-7 minutes, until thickened. Blitz with a stick blender if you prefer a smoother consistency. Keeps in the fridge, covered, for up to 4 days.

Serves 10

MISSING YOUR TOMATO SAUCE?


110calories 460kJ

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CRUNCH AWAY ON THESE HOMEMADE WEDGES, GUILT FREE .

Preheat oven to 180°C. Peel 1 large sweet potato and chop into chips. Place on a lined baking tray, drizzle with 1 tbsp of olive oil and season to taste. Bake for

45 minutes or until cooked to your liking. Turn halfway through the cooking time.

Serves 4

ARE CHIPS YOUR WEAKNESS?


220calories 920kJ

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PACK ONE OF THESE HEALTHY QUINOA APPLE MUFFINS IN YOUR BAG INSTEAD OF BUYING A MUFFIN FROM THE CAFE .

NEED A CAKE WITH THAT COFFEE?

METHOD:

Preheat oven to 160°C. Combine almond meal, LSA, baking powder and cinnamon. Fold in quinoa flakes and mix well to combine. Add yoghurt, eggs, olive oil, honey and apple, and stir to form a thick batter. Allow batter to sit for 10 minutes.

Line a muffin tray with paper muffin cups. Spoon batter into cups and sprinkle lightly with extra cinnamon. Bake for 40 minutes or until muffin is baked all the way through.

Makes 8

INGREDIENTS:

1 cup finely ground almond meal

¼ cup LSA (linseed, sunflower seed and almond meal)

2 tsp baking powder

1 tsp ground cinnamon, plus extra for sprinkling

2 cups quinoa flakes (available at health food shops or online)

1 cup natural or Greek yoghurt

4 eggs

¼ cup olive oil

2 tbsp honey

1 cup diced apple, steamed (or use apple puree)


123calories 515kJ

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TRICK YOUR TASTEBUDS WITH THESE TWO-INGREDIENT RISSOLES, STUFFED INTO A WHOLEGRAIN ROLL WITH PLENTY OF CRISP SALAD .

CRAVING A JUICY HAMBURGER?

Put 400g of lean mince (turkey, beef, lamb or pork) and ¼ cup crumbled fetta in a bowl. Mix well with your hands, then roll into 6 meat patties. Grill on a lightly oiled barbecue

or in a frying pan until cooked to your liking.

Serves 6


165calories 690kJ

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SATISFY YOUR SWEET TOOTH WITH OUR TWO-INGREDIENT BANANA NUT SOFT SERVE .

DO YOU SCREAM FOR ICE CREAM?

Chop up two bananas, lay on a baking sheet and freeze overnight. Pop frozen banana in a blender on its own or

with a dollop of natural peanut butter and blend until smooth and creamy.

Serves 2


328calories 1372kJ

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THIS FOUR-INGREDIENT CHOCOLATE MOUSSE IS A FAST FIX FOR CHOC ADDICTS .

IS CHOCOLATE CALLING YOUR NAME?

In a blender or small food processor, combine 1 avocado, ½ banana, 1 tbsp honey and 1 tbsp cacao powder, and

blend until super smooth. Spoon into a glass and chill in the fridge for 20 minutes. Serve with a few raspberries on top.

Serves 2


For many women, being part of a group that is interested in the same change as you are (such as healthy eating, weight loss or exercise)

makes you more likely to achieve your goals . So, by being part of the Healthy Mummy & Lose Baby Weight Facebook support page, or

joining us on one of our 28-Day Weight Loss Challenges, you are on your way to successfully making positive changes in your life .

ALL THE SUPPORT YOU NEED

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Instead of relying on willpower or self-control (which we all know, at certain times, goes out the window) change your environment so the old habit is really hard to do.

It is really hard for us humans to stop doing things we like doing, so instead of telling yourself that you aren’t allowed to do something, just set obstacles to make you less likely to succumb.☛ For instance, it is really hard to binge

on a giant packet of Maltesers if there is no giant packet of Maltesers in the house. If you need to make the effort of getting in the car and

going to the supermarket to buy them, you're far less likely to indulge.

☛ If a certain pastry from a certain bakery finds its way into your hand every time you do the daycare drop off, find a new spot to park – in the opposite direction of that bakery – so you don’t have to walk past and be tempted.

☛ If you regularly hit the snooze button in the morning instead of getting up to exercise, why not sleep in your workout clothes. Keep your shoes on the floor by your bed so when you wake up in the morning it’s almost easier to just go and run (or

do the Post Pregnancy Exercise DVD) than to change out of your clothes.

☛ If you always polish off a bottle of wine when you catch up for dinner with a certain friend, why not suggest meeting up for a coffee and a walk on a Saturday morning instead?

Once you identify your triggers for bad habits, you can then turn them around into good habits that will see you move closer to reaching your goals.After a while, when you are enjoying life off the sugar rollercoaster, you might even find that the old habits aren’t as tempting as they used to be.

OUR FINAL WORDS OF ADVICE FOR APPROACHING THE 7-STEP PLAN

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ONCE YOU FINISH THE 7-DAY PLAN, WE SUGGEST JOINING OUR 28-DAY CHALLENGE, WHICH COMBINES OVER 600

RECIPES, CUSTOMISED & PERSONALISED MENUS, PILATES AND HIGH INTENSITY INTERVAL TRAINING AND DAILY SUPPORT TO

HELP YOU REACH SUSTAINABLE AND LONG TERM WEIGHT LOSS

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