Mum of the Month: May
Busy working Mum of two boys aged 3 and 5, Tammy shares her tips on how she balances raising a family with trying to lead a healthier lifestyle. Her secret is organisation and planning ahead – she has some great ideas for cooking quick yet healthy meals the whole family will enjoy!
What are the biggest challenges you face with raising a healthier family?
I find that living in a modern society means that there are always quick, easy and unhealthy food options everywhere you turn. Unfortunately they are becoming the “norm”. My son who is in Pre- primary notices some of these types of foods in his friends' lunch boxes and often requests them (to a simple and stern reply of “No” from both myself and my husband). I also know that children are doing too little physical activity (luckily I have two boys who love to expend energy, so getting them active in sports such as swimming, hockey or simple “dragon slaying” is not a difficult task).
As a busy mum, how do you make healthy eating practical and affordable when you’re short on time?
I have finally found the key to unlocking this little secret- organisation and planning. On a Sunday night I plan my evening meals for the week and on a Monday morning I shop (then again on a Thursday). The good old BBQ gets a great work out at our place all year around (chicken, fish, beef or lamb) basted in healthy marinades that my husband cooks whilst I whip up a salad or vegies. This is great as I find dinner is served up in under 30 minutes. Lately I have found the slow-cooker has become my life-saver as I will put a curry, soup or roast beef on before lunch time and barely have to do more than look at it, stir it once or twice (sort out the vegies if doing them separately) and dinner is ready at 5 pm! Stir-fries are also a winner in my house simply because you can pre-chop everything in the morning and throw it all in the wok half an hour before dinner time (healthy too!)
Do you have any tips for healthy yet tasty school lunches that the kids will actually eat?
Simple is often better in my household, I always try to get some yoghurt and fruit in the lunch box. The rest depends on the individual child as I found lettuce and cucumber sandwiches were requested for about 2 months and now it is back to good old vegemite. Try a new sandwich combo on the weekend and if they like it you know you can use it during the week at school without fear of them not eating it and going hungry at school.
Do you find it hard to get your kids to eat fruit and vegies? How do you encourage them to eat healthily?
My husband and I reinforced this early on (especially with our first child), he still is picky about some of his vegetable choices but would eat fruit all day if he could! My boys prefer salad vegies but we will put a vegetable on their plates most nights that we know they are not big fans of and will get them to have one bite. We always make a big deal about them being great at trying new things. My youngest boy has allergies and is incredibly fussy (always has been) but I find that the hungrier he is when offered fruit or veg the less fuss he makes about eating it.
Could you be our Mum of the Month? Tell us in less than 100 words how Mums United has helped you and your family to take small, easy steps towards a healthier liefstyle. Contact us at: mumsunited@heartfoundation.org.au
Mum of the Month – January
Balancing work with a busy family life can be difficult enough, let alone leading a consistently healthy lifestyle while you do it. Sydney mum and Heart Foundation employee, Juliet talks to Mums United about going back to basics when it comes making both parts of her life healthier…
At this time of year New Year Resolutions are on our mind. Do you have any for 2012?
My new year’s resolution is not to go on a diet. Following a restrictive diet never works or lasts for me so now I make a commitment at New Year to just try and eat sensibly.
How do you and your husband work together to raise a healthier family?
We’re trying really hard to set a good example when it comes to being active. When we turned 40 we committed to getting and staying fit. The more active we have become, the more our kids have too so there’s a lot to be said for setting a good example. Now we can all ride bikes together, play on our boogie boards at the beach and go for weekend walks along the coast.
Eating healthily can be a real challenge for those with a family to feed. What challenges do you face, and how do you try to overcome them?
I find planning ahead really hard but it always proves to be the best strategy. It’s really stressful to wait until the kids are saying “Mum I’m hungry, what’s for dinner” to decide what to cook. By then I’m under pressure, and nine times out of ten when I open the fridge it looks empty! So, to overcome this, I have a repertoire of mid week meals that I make in bulk: bolognaise, once with rice and once with pasta; and tuna rice bake, once with baked beans and once with avocado. And I save some lazy meals for the weekend – hot dogs (using Tick approved sausages), soft boiled egg with soldiers, homemade pizzas, and baked beans on toast.
What items do you put in your shopping basket every week?
I have a set list of basics that we stick to every week for our family meals, lunchboxes and snacks. Essentials include eggs, avocados, apples, reduced fat yoghurts, wholegrain bread, low fat cheese, unsalted peanut butter, rice and canned tuna.
How do you fit getting active into your busy working day?
This year I bought a small back pack to carry my belongings to work. This has revolutionised my working days because I pop my trainers on and walk to or from work. I also swim at lunchtime on at least one day of the week. A few of the girls I work with bring their swimsuits too so we all encourage each other to go.
And how do you get active as a family?
On week days we walk to and from school, usually via the park. I try not to use the car for local trips. This year my three year old has learnt to walk up all the steep hills near our home. At first she would cry and complain but we walked very slowly and built her fitness up over time. Now we can enjoy walks together as a family on the weekend. Recently we even managed a two hour walk-without any complaints or piggy backs!
Could you be our Mum of the Month? Tell us in less than 100 words how Mums United has helped you and your family to take small, easy steps towards a healthier liefstyle. Contact us at: mumsunited@heartfoundation.org.au
Mum of the Month – December
There’s a bit of a revolution going on in Nerang on the North Gold Coast, where Mary-Ann lives with her husband and three children. Recently inspired to start her own ‘Pram Pushers’ Heart Foundation walking group, Mary-Ann talked to Mums United about why pram walking groups are beginning to take the local park by storm…
1. What made you start up your own walking group?
I was inspired by a TV piece I saw about a pram walking group that had started up in Brisbane. I thought “I could do that”, so I did! As a mum, I understand how important a supportive social network around you can be. Connecting with our community is just so important in stopping us from becoming isolated and feeling trapped in our own ‘little world’. So, providing the means for local mums to get out of the house, and catch up with each other whilst getting active in the fresh air seemed like a win-win situation to me. There are other walking groups in the wider Gold Coast area, but I wanted to start one local to Nerang in a green, open space that families can access easily. I’m pretty sure other local mums want the same: starting with one group on one day of the week, I now run a second on an alternative day due to popular demand!
2. What keeps the mums coming back? Do they find it easy to stay motivated?
I think what really helps is that we don’t think of it as exercise. We focus on getting to socialise with one another, and getting active is an excellent side benefit of this. After all, many of us are keen to lose a little of the baby belly! But I’m convinced that the mums really don’t want to miss out on catching up with one another in this way. It is a really supportive group, and it’s a bonus that we all finish the walk feeling much better, both physically and mentally.
3. Where does the group walk?
We meet at a community centre in the park just next to the Nerang river. We do a 3.5 kilometre route through some beautiful parkland, with plenty of shady spots. We often see turtles swimming in the river too! The path is very pram-friendly, allowing mums to walk side by side and chat properly. There’s also a playground in the park, which is perfect for the mums and bubs to play in when we’ve finished the walk. One mum said to me that she had no idea that the route from the park even existed. She’s now started her own little group on a different day that does the same route. It’s great news that so many mums are making the most of the local area.
4. What would you say to other mums who are thinking about joining a walking group near them, or even starting up one of their own?
Go for it! What could be better than catching up with fellow mums in the fresh air? If you are new to an area, it’s a great way to get involved in the local community. And even if you aren’t new to the area, you may be surprised at what your community has to offer you.
Mary-Ann works for the Benevolent Society at their North Gold Coast Early Years Centre as the Parent Liaison Worker. Her manager was very enthusiastic about her starting the Pram Pushers Group as part of her role. Mary-Ann is in the centre of the photo.
Feeling inspired? Join or start a Heart Foundation walking group in your area today.
Mum of the Month: November
Rachel lives in Sydney with Bill, her fiancé; and her two sons, Til (10) and Noa (7).
Whilst the whole family eats well and keeps active, leading a healthier lifestyle can still throw up the odd challenge…
1. What are the biggest challenges you face with raising a healthier family?
For me, finding time can often be the biggest challenge to overcome. And that’s finding the time to do a well thought out food shop and making the time to get active.
Some weeks are certainly easier than others. Where possible, I try to make a plan of meals for the week ahead and write a shopping list based on these meals and healthy snacks: it certainly helps me avoid impulse buying. When it comes to getting active, I think it becomes easier if you do things as a family. That way, we are much less likely to put it off for another day.
2. Many mums say it can be really difficult to keep their children eating healthily at school. Do you have any pearls of wisdom? What do you include in the boys’ lunchboxes?
I’m sure other mums would agree that it can sometimes be a case of getting the right lunchbox. Ones with different yet generously sized compartments are best because whole pieces of fruit don’t squash the sandwiches. I try to make sure that we only have healthy food in the house; that way, only healthy food can go into lunchboxes!
Sometimes, however, it can be a real challenge to get the kids eating everything you put in there. Personally, I have found that it is matter of trial and error. I would recommend involving your kids in shopping for healthy food, offering them a variety of different choices, and putting them in (relative!) control of what goes in. For instance, my youngest certainly prefers rice cakes to regular bread in his lunchbox.
3. Do you have difficulty in getting the boys to eat their fruit and vegies? If so, how have you encouraged them to eat their five plus two a day?
Believe it or not, Til loves broccoli! However, Noa isn’t as keen on eating his veggies. But I do have a few tricks up my sleeve to get around this. Sometimes, I ‘hide’ grated vegies such as carrots and zucchini into stews and bolognaise sauce. A little grated low fat cheese over steamed veggies works well too.
And I think that this success has come from gentle encouragement and leading by example: the consistent message is that eating lots of fruit and veggies is the norm. Also, we often talk about healthy eating as a family, so the boys have known that it is really important from a young age.
4. What is the family’s favourite meal to enjoy together? How do you make it healthy?
We LOVE Mexican food in our house: I put out bowls of red kidney bean stew, natural yoghurt, rice, and a big bowl of veggies for everyone to take their share and fill their taco or tortilla. It’s a very hands-on way of enjoying a family meal together: the boys love it!
5. How do you get active as a family? What are the Til and Noa’s favourite activities?
Luckily, the boys are pretty active: they love playing soccer and they also go swimming once a week. Also, being active is a habit we have gradually developed as a family. So walking to the shops rather than taking the car has become normal, and we’ve found that going for a family walk is a perfect way to spend time together. We also recently took part in the Sydney family fun run. People of all ages and abilities took part, so it was a really great atmosphere.
6. We imagine Til and Noa like their computer games, just like other boys their age. But, we recommend that the whole family should limit time in front of TV and computer screens to no more than 2 hours a day. How do you encourage them to unplug and play?
You’re not wrong! Til and Noa love their computer games: they’d be on them all day if I let them! But I have always made it clear that they are something to be played every so often, and that playing for hours on the computer is not an every day experience. What I find works with the boys is to agree a time to finish up before they start playing, and then I give them a 5 or 10 minute warning so they can finish the level they’re on. I also try to lead by example and make sure that I don’t spend too long on the computer either.
7. Some families don’t know where to start when it comes to getting more active: what would your advice to them be?
Don’t be too ambitious and start with the basics. Get out in the fresh air to a local open space with the family and start playing outdoor games. Even kids who aren’t sporty love to play. We’ve got some cheap bats and balls in the boot of the car ready for spontaneous stops at the park or beach. A sure fire route to success is to get together with friends and make plans to meet in a family-friendly space, like the local park. You’ll be less likely to put it off, and with everyone involved, you’ll barely notice being active.
Getting active is so much more fun when we do so together: our fifty fun activity ideas will never leave you short of inspiration!
Mum of the Month - October
Kelly, 31, lives in Brisbane and has a 7 month old daughter called Millie.
She chatted to Mums United about balancing the challenges of a healthy lifestyle with a baby to look after…
1. We are all looking for ways to be healthier, and snacking can be where many of us fall down: what are your favourite healthy snacks?
I always carry a packet of plain, unsalted nuts like almonds - I reach for these if I ever feel tempted by unhealthy snacks. I also try to eat plenty of fresh fruit, and crackers low in salt and unhealthy saturated fats.
2. How do you make sure that you’re getting your recommended 5 serves of vegies and 2 serves of fruit a day? And how are you introducing them to your baby?
I always make sure that I have fruit with my breakfast. I usually chop seasonal fruit over my breakfast cereal (a tick approved one!). Making sure there are vegies included in both my lunch and dinner can be tricky but over time I have made it into a good habit. Millie is eating solids now, so I puree fruit and/or veg for her breakfast, and she also snacks on small pieces of apple and avocado during the day. I’ve found that avocado is especially good for a baby making the transition to solid food.
3. How do you manage to balance healthy eating whilst breastfeeding?
New mums like me will know how hungry you can get when breastfeeding, so eating healthily can be an even greater challenge. To stay motivated, I keep in mind that whatever feeds me, also feeds my baby. I drink 2 litres of water, and eat three balanced meals a day with healthy snacks to keep me going in between. And of course, I allow myself the odd treat occasionally.
4. Do you look out for the Tick at the supermarket? What are your weekly ‘must-buys’?
I do look for the Tick: I know that each Tick product must meet very strict criteria (limiting sat and trans fats, salt, and energy) for it to earn the accolade, which is I why I trust it to signal a healthier choice for me. It also saves me heaps of time at the shops. My best buys are Tick approved canned tuna, breakfast cereal and frozen blueberries. I also purchase lots of fresh fruit and veg from my local market.
5. How do you find the time to get active with a baby to look after? What activities work best for you now?
I am lucky because I have always enjoyed exercise. I find it’s great for getting some ‘me-time’ and helps me feel less stressed. But since becoming a mother I have realised that it can be quite a work-out pushing the pram around! I always walk with Millie in the pram (rather than drive) to go to our local shops. There are also some great mums and bubs exercise sessions around, which I love to get involved with.
6. How do you squeeze extra physical activity into your day in order to sit less and move more?
I try not to sit down for lengthy periods, and I make sure that Millie and I go for a walk once a day - whether it’s for ten minutes or one hour. If she is due a nap I will often go for a long walk and she will sleep in her pram: she loves it!
7. What would be your top three tips for new mums who are looking for ways to get active?
1. Go walking with bub in the pram everyday - even short walks count. Develop an active habit gradually and it’ll soon become second nature.
2. Look out for gyms or trainers who run Mums and Bubs exercise sessions: they are a brilliant way to get active, and also a great way to meet other mums too!
3. A baby is a great weight to help you burn off energy! I carry Millie in a carrier whilst vacuuming and lift her up lots to play with her: she is giggling away whilst I’m toning up!
We have more great tips for mums looking to live a healthier lifestyle and maintain a healthy weight...
The Heart Foundation runs free walking groups, many of which are pram friendly: learn more here.
Struggling to get your five plus two a day? We have lots of tips for packing in those fruit and vegies into your family meals.
Plus, learn how to introduce your baby to healthier family meals, one little step at a time!
Mum of the Month - September
Introducing…. 
....Suzanne Robinson, our current ‘Mum of the Month’. Suzanne is a mother of two young girls, who works for the Heart Foundation as a member of the Tick team. She knows first-hand the challenges Aussie mums face when it comes to leading a healthier lifestyle…
1. What do you think is the biggest challenges mums face when it comes to eating healthily?
I think there are two big challenges that mums like me face. The first one is lack of time, whether it’s choosing healthy food when you’re rushing round the supermarket, or preparing the food when you get home. The second is knowing what is truly healthy because everyone tells you something different: eat less sugar, eat low fat, eat carbs, don’t eat carbs. In fact, there are so many conflicting messages out there that it can be hard for us mums to know what to believe.
2. As a busy working mum, how do you make healthy eating practical and affordable when you’re short on time?
I often cook two meals in one go: one for that night and one for the next. Also, one night a week is pizza night using homemade ingredients: they are quick to make and I can get the girls to help me! When it comes to shopping, I try to do one big shop per week where I look out for Tick products and choose plenty of different fresh fruit and vegetables.
3. Why do you place your trust in the Tick?
As a member of the Tick team at the Heart Foundation I know the nutritional criteria that sit behind each product that has been awarded the Tick. I also know that for a food company to put the Tick on its products they must submit independent lab reports before gaining approval. Our office is involved in the random auditing that is carried out to ensure all Tick products continue to meet strict nutritional standards.
4. What healthy ingredient(s) would you never be without?
I always have a packet of frozen mixed vegies in my freezer. That way, when I run out of fresh vegies, I can still make sure that we are all getting our five a day. I use them as a side dish with meat, or mix them into a rice or pasta dish.
5. What is your family’s favourite healthy dish?
Probably spaghetti bolognaise because it’s so versatile. I use lean mince but I add to the basic recipe by adding in legumes such as kidney beans, and vegies like carrot and celery, besides tinned tomatoes. This way I get four important food groups (protein, legumes, vegies and carbs) on my family’s plates easily. Plus, the plates are always clean at the end of the meal!
6. How do you and your family get active together? What is your favourite activity?
My kids play netball so I often shoot hoops with them at home. We make sure we enjoy our weekends together by choosing activities we all enjoy: going bike riding, walking to the local park, bushwalking, and taking the girls to swimming lessons.
7. How do you fit activity into your busier days, during the week?
I try to exercise on most lunch breaks by going for a run or walk in the park or a swim at the local pool. Sometimes I squeeze the gym in before or after work too. I’m also a member of the Heart Foundation soccer team!
8. What would be your top three tips for fellow mums wondering where to begin on the path to leading a healthier lifestyle?
First, ensure you always have lots of fruit and vegetable at home to add to meals and lunches. You can buy in season or switch to frozen to keep costs down. Also, look for Tick products when shopping so you know you are limiting high saturated fat and salt content in your foods. Finally, slot activity into your existing routine, such as using your commute and lunch breaks to walk briskly for three lots of ten minutes: easy!
What are the biggest challenges you face with raising a healthier family?
I find that living in a modern society means that there are always quick, easy and unhealthy food options everywhere you turn. Unfortunately they are becoming the “norm”. My son who is in Pre- primary notices some of these types of foods in his friends lunch boxes and often requests them (to a simple and stern reply of “No” from both myself and my husband). I also know that children are doing too little physical activity (luckily I have two boys who love to expend energy, so getting them active in sports such as swimming, hockey or simple “dragon slaying” is not a difficult task).
As a busy mum, how do you make healthy eating practical and affordable when you’re short on time?
I have finally found the key to unlocking this little secret- organisation and planning. On a Sunday night I plan my evening meals for the week and on a Monday morning I shop (then again on a Thursday). The good old BBQ gets a great work out at our place all year around (chicken, fish, beef or lamb) basted in healthy marinades that my husband cooks whilst I whip up a salad or vegies. This is great as I find dinner is served up in under 30 minutes. Lately I have found the slow-cooker has become my life-saver as I will put a curry, soup or roast beef on before lunch time and barely have to do more than look at it, stir it once or twice (sort out the vegies if doing them separately) and dinner is ready at 5 pm! Stir-fries are also a winner in my house simply because you can pre-chop everything in the morning and throw it all in the wok half an hour before dinner time (healthy too!)
Do you have any tips for healthy yet tasty school lunches that the kids will actually eat?
Simple is often better in my household, I always try to get some yoghurt and fruit in the lunch box. The rest depends on the individual child as I found lettuce and cucumber sandwiches were requested for about 2 months and now it is back to good old vegemite. Try a new sandwich combo on the weekend and if they like it you know you can use it during the week at school without fear of them not eating it and going hungry at school.
Do you find it hard to get your kids to eat fruit and vegies? How do you encourage them to eat healthily?
My husband and I reinforced this early on (especially with our first child), he still is picky about some of his vegetable choices but would eat fruit all day if he could! My boys prefer salad vegies but we will put a vegetable on their plates most nights that we know they are not big fans of and will get them to have one bite. We always make a big deal about them being great at trying new things. My youngest boy has allergies and is incredibly fussy (always has been) but I find that the hungrier he is when offered fruit or veg the less fuss he makes about eating it.