Tag Archives: #healthy

Lunchtime limbo? 

As if feeding kids breakfast and dinner isn’t hard enough. On days at home and weekends you also have to organise lunch.

My kids are ok at eating veggies but will never sit down to a salad or just roasted veggies. I tend to sneak veggies into things. The other problem is that they do not like brown bread or bread with too many visible grains (Scarlett says its ‘dirt’). Taking all of this into consideration I love a recipe that has vegetables, egg, low fat dairy and something the kids can help me make.  I also use Tip Top The One Mixed Grains instead of white as there are grains but they chosen by kids, perfect for picky little eaters.

This nifty little recipe is also fantastic because you can vary the ingredients depending on what you have in your fridge or pantry. Eliminating the need to pop into the shops.

These mini quiches are always a hit at lunchtime with my kids and they are perfect for parties too.

You can use any veggies, herbs and even add some ham. Here is what I used, but feel free to mix it up.

INGREDIENTS (serves 6):

6 slices of bread. I use Top Top The One Mixed Grain because my kids love it. I also love it because of the grains (so long boring white bread)

3 eggs

1/2 cup grated light tasty cheese

1/4 grated onion

1/2 tomato – sliced

1 small carrot – grated

Handful of mushrooms – sliced

A handful of baby spinach -cut or grated

Dash of light milk.


Preheat oven to 160°C,  grease a muffin tin. Cut crusts off bread and lightly roll out with rolling pin. Pop bread into muffin tins instead of pastry. Beat 3 eggs with the milk and add veggies, herbs and cheese. Distribute eggs and veggie mixture amongst muffin tins. Bake for 15 minutes or until golden brown…… ENJOY 😋

This recipe makes 6 quiches but you can double the mixture to make 12.

Rachelle xx

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Chontel Duncan – Feature Mummy

Chontel Duncan is fit, busy and now super mum to baby Miah. I had the opportunity to ask her some questions.


Photo: Instagram @chontelduncan

Welcome Chontel and congratulations on the birth of Miah. He is a real cutie. 

How are you finding motherhood? I am thoroughly enjoying it, Ive always wanted to be a mum (i still want 4 children eventually) and it is exactly what i visioned it would be. Having a little human of my own that i can bring up, protect, educate, teach right from wrong & i guess in a way feel like i now have a REAL soul purpose in life is such an unreal feeling.

What is the best part about being a mum? Those mornings when they wake up all groggy & just want a cuddle to help them finish waking up…. OMG that melts my heart and makes getting up each morning that more exciting. Planing a future with Miah now being apart of it, is really motivating & gets me so pumped for life. 

Tell us about your business? HIIT Australia is a class based fitness center that specializes in  Transformation programs designed to help others change their lifestyles whilst achieving insane results. We gain all this through Muay Thai Kickboxing & Strength & conditioning using raw athletic movement. We then incorporate it with our HIIT nutrition & offer Personal Training services, so combined the content & services provided complement eachother so well & deliver incredible life changing results.

How do you stay organised with work and a new bub. Any tips? I have to pre plan ahead, food prep on Sundays, diary every commitment into my electronic diary, i always have a packed nappy bag with all the essentials in each car as my emergency bag if ever i had to rush off. I have two make up bags, two GHDs & two hair dryers one is always at home & the other of each are kept in my office, so if i train or am running late i dont have to stress about my essentials to get ready for the day. Mind you i sometimes just dont worry about make-up & chuck my hair up into a bun. 

How did you stay fit during your pregnancy? I was very grateful to have had a safe healthy pregnancy with no complications that would prevent me from continuing my active lifestyle. I looked at that as being EXTREMELY grateful so i didnt take this for granted. I made sure i made no excuses, i listened to my body so i never caused injury & i always had the mentality that my body was designed to be pregnant & that pregnancy is NOT a disease.

What’s your ultimate cheat meal? Mushroom Burger from Grilled, Beer battered chips or Chicken Twisties (obsessed)

Thanks for taking the time to answer my questions. Keep up the good work and ignore any negativity. You’re doing an amazing job!

Rachelle xx




Photos: Instagram @chontelduncan

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Tips for Staying Healthy Over the Holidays

‘Tis the season when gingerbread and eggnog become more tempting than ever! Not to mention, hovering over the cheese platter at holiday parties often has you wishing you wore elastic-waist pants and not your super tight skinny jeans.


So let’s talk about how we can still enjoy the holidays without packing on the pounds. Here are three easy tips to keep in mind this season and a home workout you can do three times a week that is efficient and effective.


Tip #1: Rise, Shine … and Sweat! Schedule workouts first thing in the morning before the day gets hectic with the kids and your to-do list starts to increase. Even better – get the kids involved in a short home workout before you all start your day.


Tip #2: Eat Before The Treat. Try having a healthy meal before heading to a holiday party and that way you won’t be so tempted to binge on all the desserts and you won’t be so open to seconds on the buttery mashed potatoes. Of course, treat yourself during the holidays, but just don’t go overboard! Or you can consider bringing a healthier version of a traditional dish, like mashed sweet potatoes versus the traditional buttery mash!


Tips #3: Sleep More & Stress Less. We all know stress can make us hold water and can easily make us a few pounds heavier (no joke!). Embrace the holiday mayhem and breathe a little. Most importantly, get in those zzz’s. Without proper rest, we are undoubtedly more cranky, impatient and way more likely to binge on extra dessert.


Now for the fun stuff! Here’s a 15-minute workout you can do in the comfort of your own home … and no equipment is required. All you need to do is make a little time to get that holiday sweat on!


Do these exercises in a circuit fashion with minimal rest between each exercise. Rest 60s at the end of each cycle. Repeat as many rounds as possible in 15 minutes.
Burpees 10
Abs Exercise of Your Choice 15-20
Jump Squats 10
Bodyweight Squats 15-20
Push-Ups (you can modify it by using your knees) 10
Plank 30s hold
Rest 60s and repeat as many rounds as possible for 15 minutes.

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For more on home workouts, check out www.notummymommy.com and find out more about the 30-day challenges that run throughout the year. They are an awesome way to kick-start your fitness journey! The next No Tummy Mommy 30-Day Challenge launches January 1st


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Lentil and Beetroot Salad

Maaaassive build up to tonights dinner after being on a two day cleanse. I ❤ cooking and I didn’t realise just how much I would miss it. The up side, tonight’s dinner was 😋, my Husband got to come home to a roast and the boys didn’t know what hit them with all the food I’d been serving up the past two days making up for the time I would normally spend in the kitchen.



•1/4 cup hazelnuts
•1 pkt coles baby spinach and beetroot leaves
•1 tin lentils, rinsed, and drained
•1 tin whole baby beetroots, rinsed, drained, quartered
•100gms feta, crumbled
•2 tbs rice malt syrup (or honey)
•1 tbs olive oil
•1 tbs red wine vinegar

●Roast hazelnuts on a tray at 200° for 10mins. Remove and rub with a tea towel to remove skins.

●Combine leaves, lentils, beetroot, feta and hazelnuts in a large bowl

●In a small bowl, whisk syrup, oil and vinegar. Pour over salad, divide amongst plates and top with sliced meat (I used garlic and rosemary roast lamb)

290cal per serving
*not including roast potatoes and roast meat


•Approx 1.6kgs Leg of Lamb
•6 cloves of garlic
•6 sprigs fresh rosemary
•1 tbs olive oil
•salt and pepper
•8 baby potatoes

●Preheat oven to 200° fan forced

●With a small sharp knife, cut 12 slits (spread all over) into the meat approximately 2cm wide and 2-3cm deep. Fill each slit with either a clove of garlic or a sprig of rosemary.

●Pour olive oil over lamb and season with salt and pepper

●Place in oven for 15minutes and remove. Scatter baby potatoes around the lamb and season with salt and pepper and a little olive oil.

●Place back in oven for 1hr (for medium) or longer if desired. Remove and cover with foil for 5-10mins before slicing. Serve on salad with a side of baby potatoes.

Ange xx

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Guest Blog – Rach Waia (Tiny Hearts First Aid)

Rach Waia is a wife, mum of two (Melakai and Huxley) and the Co Founder and Director of Tiny Hearts Paediatric First Aid and Hero HQ. She is one busy lady with a beautiful family and successful business.We were lucky enough to ask her a few questions to see what keeps her going and if there is a secret to her success.

Tell us a little bit about yourself, your family and your business background? Hey I’m Rach – Wife, Mumma and Girl Boss! I’m an 85’ model, so the big thirty this year (sigh!). Craig, my better half, works a FIFO roster out of Western Australia and we are lucky enough to be blessed with two healthy, creative, very smiley and hilarious boys. Melakai who is 5 years old and our baby Huxley who 8 months old. Us Waia’s love spending time at the drive-in eating loads of popcorn, at any one time in the pantry there are at least 10 packets of microwave popcorn ready to go! Our family also loves to travel, we recently went to Hawaii with Nikki (co-founder and CEO of Tiny Hearts and Hero HQ) and her husband for business, and Melakai said he wanted to work at the resort when he is older! Both boys are frequent travellers with both flying at just 8 days old, and are very much looking forward to spending four weeks over Christmas in America and Huxley’s first birthday at Disneyland. Nikki and I don’t have any business background but have always had an entrepreneurial mindset, with business ideas flowing since we were six and eight. As adults we had formed careers in Paramedicine (Nikki) and Education (Rach), yet we were always investigating business avenues to pursue. The lightbulb moment came through a text message from Nikki when she was on shift with Ambulance Victoria and I was in the classroom saying “ I have a business idea… call me when you can”. Of course I excused myself straight away to call her and she said “ lets start a first aid training company” to which I responded “okay!”. Five months later I uprooted my then one year old and my North Queenslander born and bred husband back to my home Melbourne to bring the dream to life. Our first two years of business was spent preparing for our initial audit to become a Registered Training Organisation (RTO) – a system with thousands of documentation, policy writing and student protection procedures… not just as easy as getting an ABN which we once thought! Originally we were just going to specialise in workplace first aid, but three months into being an RTO we saw a HUGE gap in the market for paediatric first aid that actually teaches the appropriate guidelines. We wanted to empower parents with the vital knowledge and skills to act in an emergency – after all there is nothing more important than your child life! As a mother myself I knew there was no accurate information on first aid specifically for infants & children but an abundance of information on prams, bottles, wraps and breathing monitors… but what if the monitor went off? What if the baby choked on the milk in the bottle? Nikki and I sat down on a planning day and wrote the Tiny Hearts course in just a few hours which since has developed into a 3.4 hour course covering all the relevant topics that a parent, caregiver or grandparent might face in an emergency.

We just love your boy’s names – Melakai and Huxley. How did you come up with them? Good Question! ….and I wish I had a great story for you, but I actually have no idea where we got them from. We are not planning any more kids in the future, purely based on the fact I don’t know if we will stumble upon another awesome name ☺

Congratulations on the success of Tiny Hearts First Aid. We think it’s a wonderful business and something that all new parents should do. What made you start Tiny Hearts? Well thank you! We have worked really hard to get to where we are, although, Rome wasn’t built in a day! We are really proud to be the only paediatric first aid training company in Australia that is its own Registered Training organisation. We strongly believe in education and having access to accurate information. When I became a Mum I wanted to know clearly and accurately how to feed, wrap and sleep my baby, and for that information I went the leaders in their fields. I didn’t feel trusting of any old book or company, so I researched to find the best of the best in the in the field. This is exactly why Tiny Hearts is the leader in the industry, we provide the most accurate and up to date guidelines available and deliver our information to parents by advance life support paramedics and paediatric nurses from the leading hospitals.

We’re sure you have had many success stories with Tiny Hearts First Aid. What has been the highlight to date? It’s funny you ask that… Nikki and I have just begun a progression & depression tracker to record all the highs & lows of our journey. With now managing almost 30 staff it is quite easy to forget your key milestones, so popping the good things into the progression tracker and the not so good things into the depression tracker is a great way to map out where we have come from, and where we are heading. A huge highlight for us is the growth of our amazing team. We are lucky to have attracted such passionate, driven and crazy women to our team. In our four years of operation Nikki and I both got married and were each others maid of honour, built several houses, welcomed babies (both fur and human!) and became more like twins rather than just sisters. We compliment each other so well it drives our husbands crazy! ☺ Our celebrity endorsements have also been a huge highlight and have helped our business become a household name for new and expecting parents. One of the best days was when Queen B herself accepted one of paediatric first aid kits. Nikki took out the title of the NAB Emerging Entrepreneur of the year this year which was a HUGE proud sister moment. I was felt like the paparazzi snapping photos flat out and was bragging to everyone about her.

How do you manage your time with your two little boys and your business? It was only a few months ago that I had the realization that I actually can’t be fantastic at everything… I know right, I admitted it! ☺ I felt like I was not good enough at being a mum and a ‘girlboss’ at the same time – let alone a good wife. It felt as though was always rushing around and not getting anywhere nor any quality time with the boys. While trying to be a picture perfect mum – ensuring that the boys had been fed and bathed, washing was done and their beds were made was when I realised WOW I need help! So I bought in the big guns – my Mum has started helping me a day per week and on the other days I have Bridget… I cant live without either of them. I am able to give my business everything it needs and when I get home I can have as much time with my boys as I can get until bed time. It works perfect. For months I felt like I had to be good at both 100% of the time but sometimes you just need a little help ☺

 What is the best part about running your own business? ‘Uniform’ shopping is a definite bonus *haha*. “Oh I need that shirt… its uniform” Nikki and I always joke about it. But really, the best thing about having a business is knowing that you are helping your staff reach their personal goals. Everyone in our company has a wishlist, and when they do something out of the world they get to pick something off their wishlist. Some of the wishes on there are crazy like holidays and designer bags, but I have no doubt that i’ll be walking into Gucci and buying one of my girls their first designer bag for smashing their work goals. I love how we all motivate each other ever day.

On the flip side, what is the best part about being a mum? What’s the bad part? Even when they drive you to insanity, it tests you and teaches you to be a negotiator or better lover. I have never felt love like what I have for my boys. It’s a feeling I can’t even describe… I feel whole.

You must be so busy. How do you relax and unwind? Double Vodka & Redbulls… I wish I was kidding! I love to dance spesh that bump & grind – self taught mind you * haha*. But really, there is actually no better feeling in this world then crying from laughter. I get that all the time with the girls in the office and with my girlfriends. Nikki & I literally tell people how funny we (are our husbands disagree) but we make each other laugh so much.

What is one tip that you would give working mums or mums just starting up a new business? Keep hustling! You’ve got this! What you do for you family, you must do for your business because it will benefit your family in the long run.

Thank you so much for answering our questions. Best of luck with Tiny Hearts, we think you are doing a fantastic job. If you would like to become a proactive parent check out http://www.tinyheartsfirstaid.com/ or follow @tinyheartsfirstaid on Instagram.

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Sneaky veg potato cakes

We all know toddlers aren’t vegetables number one fans. I’m always looking for easy ways to sneak a few extra veggies into Hudson’s diet. These sneaky veg potato cakes are pan fried so not 100% healthy but I can pack a few veggies in them so I’m happy. Steps to a veggie full mealtime are below:

1. Grate your veggies, finely slice onions and herbs. You can basically use whatever vegetables or herbs you like with your potatoes. Today I used zucchini, carrot, kale, onion, basil.

2. Squeeze out excess vegetable juices (otherwise you end up with soggy patties)

3.  Mix in two eggs

4. Form small patties and dust with flour.


5. Pan fry until golden brown. I used olive oil but I have also used coconut oil in the past.

6. Serve to your tiny food critic.

* Add canned tuna or salmon to make fish cakes.
* Serve in a stack with sliced smoked salmon or ham and cream cheese spread
* Add a dipping sauce – ailoi, sweet chilli or the old favourite tomato sauce.

Rachelle xx

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Alice in healthy land (@aliceinhealthyland) – Guest Blogger

Alice in healthy land is one very inspirational lady.  With just once glance at her Instagram feed, you will see she is extremely fit, pregnant, a nurse and has some really good ideas about health and nutrition.

While we would love to say that we are health and fitness experts at The Mummy Code, unfortunately we are not.  We were able to ask Alice a few questions to get in insight into this future ‘super mum’s’ lifestyle.

Congratulations on your pregnancy! What sort of workouts are you doing now that you have a baby on board?

Thank you so much you are too kind. Throughout my pregnancy I have done a number of workouts. To begin with, I trained at a gym that concentrated on high intensity Mauy Thai and weights. I also did aqua aerobics as well.  I trained on and off with these classes until 18weeks then I started getting pressure and cramps in my stomach so had to stop.. I have always walked every morning as well. Even when I had nausea and vomiting I found the fresh air helped a lot. I currently walk 45min-1hr every morning with my pup Evie, do 100 light 5kg kettle bells and 3kg dumbbell workouts daily. Three times a week I do pregnancy yoga and stretching for 15minutes in my lounge room. I just found a lady on you tube that does pregnancy yoga, as I currently don’t have the time to go to a class after work.  You really have to decide what works for you as everyone carries a baby differently.

How do you stay motivated to work out, especially while pregnant?

For me the last few years have been about being active and making healthy life style choices. My baby gives me motivation to stay healthy, I want the best for this little one. I try to keep in a routine as best as possible. My little puppy Evie motivates me to wake up and walk her everyday. She is an extremely active dog, I would feel guilty if I couldn’t walk her, plus those puppy dog eyes.  I love the feeling of eating well and exercising too. I know this may be a challenge when bub arrives as my routine will be all around him or her. Yes I am having a surprise.

Have you had any crazy pregnancy cravings? If so, do you give into junk food cravings?

NUTELLA … but only at 2am. I only have it in the house because my partner loves it so much but he could have a jar sit there for 6 months.. Poor guy I have chucked out a few full jars just because I don’t want it in the house. We are all human and I think we have to give in to life’s guilty pleasures sometimes. I do try and re create healthy alternatives to most junk foods but sometimes I just want there real thing! YOLO! Ha ha. I do have a delicious recipe on my Instagram and Facebook page for homemade raw chocolate which helps with the sweet cravings.

How would you describe your pregnancy wardrobe style?

I love leggings and vans/converse! I feel blessed to be pregnant in winter, to be this comfortable. I have also been lucky enough to be selected as a brand rep for Bump Baby and Beyond Maternity (@bumpbabyandbeyondmaternity), they sent me some beautiful singlets and dresses to style this bump too which have been great pieces for my pregnancy wardrobe. I also love all my bohemian mumu tops as well. I think as a pregnant women you want to feel confident no matter your size so comfort is a big thing! Very important to me. Sometimes adding a little lipstick makes you feel more sexy with this big bump .. I swear.

Your Instagram feed is full of delicious healthy recipes. Do you have a go to, easy recipe that we can quickly whip up after work?

YES OMG NICE CREAM!! – Banana Ice-cream

2-3 bananas peeled and pre-frozen (I chop them up so they are easy to blend)

2 tbsp cacao (I use Nature’s Way as you can buy from Woolies or Coles)

50mls Almond Milk, can use milk of choice.

Blend until nice and creamy like a ice cream texture.

Top with your favourite toppings – trail mix, other fruit, raw oats, sultanas, raw chocolate, buckinis. The children will love it too.

You can also add 1 tbsp of peanut butter to the mixture before blending as well.

We noticed that you drink a lot of cold pressed juice. Do you make this yourself? What are the benefits of cold pressed juices?

Yes I do make it myself, I find it is a great way of getting lots of fruit and vegetables in one hit. Sometimes I will make up a jug and sip on it over two days as its not as heavy in your system all at once. Its like taking natures multivitamin. Start of with more fruits in the juice when you first begin having juices, then slowly incorporate more vegetables. Its fun for children to help pick what they want in their juice too.

Benefits – packed with live and whole ingredients. Cold press means that the fruit and vegetables are not damaged by the heat of the blender.

There are lots of juicers on the market now. I am lucky my parents gave me one they have had for years, they paid 500 for it. You can buy them at K Mart now for as little as $25. Start with a cheaper one first and if it’s something you love then maybe splurge a little down the track on one. They are available at many cafes and restaurants now, usually around $5 a juice.

Prior to becoming pregnant did you follow any sort of diet? Paleo, Atkins , raw food etc.

Since the age of 18 I have tried many diets and meal plans. I was even a meal skipper at one stage.. that failed and slowed my metabolism down. It was not until I completed my first challenge in 2011 at HIIT AUSTRALIA that I started to learn about nutrition. You have to build a love relationship with healthy food. Make it fun in the kitchen. I try and make my recipes I share with as easy as possible to follow.  Most of them use the same ingredients so it doesn’t cost too much. I don’t follow any particular guidelines but I do believe fresh is best. I make every thing from scratch. I use organic where possible but if not the less preservatives the better. You have to have a play around with food and see what works for you and your loved ones. To me recreating a naughty recipe to a healthy one is a fun challenge. If you are not feeling creative there are so many recipes and bloggers online that can do the hard work for you.

There are all sorts of theories about when is the best time to work out. Do you find it more beneficial to work out in the morning or afternoon?

I am a morning person. I love my morning fat burner walks, FBW – a fasted walk first thing in the morning for at least 20minutes. I am an early bird but who knows what will work when bub arrives. If I can fit a workout in any time of the day I am happy.

On average how often do you work out? Also, do you split weight sessions and cardio?

I walk daily, I do cardio and weights together usually in a high intensity interval style. While being pregnant I am doing weights 4 times a week and they are only light at the moment.

We hear a lot about superfoods. Kale, acai, blueberries etc. What is your favourite superfood?

Superfood is a loose term because all fresh fruits and vegetables have a super power that help aid our body in some way. I do love CACAO though as you can make unreal raw chocolate with it. Its high in iron and magnesium. I also use coconut oil everyday too.. In cooking, as a make up remover, hair mask and to prevent stretch marks.

What is your ultimate cheat meal?

NUTELLA!! Haha seriously I love when someone cooks me a meal that I haven’t a clue what is in it. When a friend invites me over I just let them cook what ever they like. I don’t like to pressure people with my eating habits. I do however eat healthy when I go out to dinner. I do love a good cheese board though!! Yum food I am getting hungry now thinking about all this food!

At The Mummy Code we love inspirational women. Who is one woman who inspires you and why?

My MUM. She is a 56 year old woman, who had 8 children in 10 years. I am the elsdest 28, and the youngest is 18. She still travels the world, stays active, and looks after all us children (well adults now). She is amazing! This is my fist child on the way and she makes motherhood look like a beautiful thing. I hope I am half the women/mum she is.

Thank you so much for answering our questions and inspiring us daily with your colourful Instagram feed (@aliceinhealthyland). Best of luck with the birth of your baby and we cannot wait to see some pictures and hear all about your motherhood journey.

Ange and Chelle

The Mummy Code xx


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