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Every busy parent will know how hard it can be to stop your kids from indulging in snacks and junk food. What with our working lives and all of the endless tasks, there simply aren’t enough hours in the day to cook up a healthy home banquet when they return from school.

But rather than giving into the unhealthy habits of ready meals that are often packed with salt, sugar and other nasty ingredients, there are a few healthier options out there.

So from simple home-made meals to quick fixes from Australia’s healthy food outlets, here’s how you can stop the kids from feeding on endless junk food!

Keep it veggie

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Vegetarian meals are not only healthier than meat alternatives, but they can often be cheaper and quicker to prepare too – especially if you get the kids involved!

Whether it’s a simple salad thrown together with locally-grown organic ingredients, or even this this ultra-quick burrito bowl, taking the veggie option doesn’t have to be boring. And it’ll play the important part of educating the kids that they don’t necessarily have to eat meat at every meal.

Healthy fast food

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It can sound like an oxymoron, but just because food is fast, doesn’t mean that it has to be unhealthy. Whether it’s making some homemade sweet potato fries rather than oven chips, or even using a spiraliser to make a speedy zuchetti pesto meal rather than relying on gluten-heavy pasta, it all shows how there are many creative ways to get around those tempting junk food staples.

And a quick look at the Brisbane restaurants covered by the food delivery company, Deliveroo, shows how healthy fast food like Vietnamese freshy rolls and veggie burgers are giving us a good alternative to ordering in yet another takeaway pizza.

Snacking healthily

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We’re all guilty of indulging in some afternoon snacks every now and then. But rather than combating spiralling blood sugar levels with chocolate bars and crisps, think about getting the kids to help prepare some healthy snacks for the next time they feel hungry.

Whilst it’s unlikely that healthy snacks like rice cakes and mini muffins will edge out sugary treats for good, it’ll all help in boosting energy levels. And with delivery companies like Deliveroo on hand to help when things get too busy to even think about going in the kitchen, it shows how there’s plenty of ways to keep junk food at bay!

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MJT_8852Kathy has donated 1 half-hour mentoring session to Mummy Mentoring Festival – supporting Share the Dignity.

Click the link to read all about Mummy Mentoring Festival and Share the Dignity.

About the business

Paracombe Wines is an award winning, family owned vineyard and winery located in the Adelaide Hills, South Australia producing beautiful ecologically crafted wine from the vine to the glass.

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About Kathy

Kathy Drogemuller is Owner, Co-Founder of Paracombe Wines. With 34 years’ experience in the wine industry, she is a passionate storyteller, using her vision and energy to market her wines throughout Australia and the world. Kathy is responsible for Paracombe wine sales – domestic and export, marketing and business management. She is a dual finalist in the 2014 and 2016 Telstra Business Women’s Awards.  Kathy is an ambassador for community minded business supporting the Tanzania Maasai Women Art Org, empowering traditional Maasai women in Africa, the Hutt Street Centre for people who are homeless and the Little Heroes Foundation assisting families with seriously ill children.

Kathy can mentor on

  1. How to sell successfully
  2. How I learnt to overcome adversity to make opportunity and build a successful business from the ground up
  3. Don’t fake it until you make it, have faith, believe and you will, my tips to help you do this.

To win a mentoring session with Kathy, you must purchase a $4 ticket at this link. One $4 ticket is worth one entry. To enter twice, purchase two tickets and so on. The winner/s of the mentoring session will be drawn on Mon, Sep 25 at 10pm.

You can donate as many times as you like to one mentor to increase your chances of winning. You can also donate to as many different mentors as you like. All funds raised go to Share the Dignity.

Winners will be announced on the MM FB page and also emailed directly.

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Renee September 2010Renee has donated 2 half-hour mentoring sessions to Mummy Mentoring Festival – supporting Share the Dignity. Click the link to read all about Mummy Mentoring Festival and Share the Dignity.

About Anxiety Solutions

Anxiety Solutions is a psychology practice treating anxiety, stress & depression.

About Renee

Renee Mill has worked as a clinical psychologist in private practice for over thirty years and is the owner of Anxiety Solutions CBT Psychology Practice, located in Sydney’s eastern suburbs. She has successfully treated hundreds of individuals, couples and families,
is a bestselling author and has appeared as an expert commentator on anxiety, depression and parenting for TODAY, The Morning Show, ABC Radio, news.com.au, BubHub and Essential Baby. Find out more about Renee at anxietysolutionscbt.com.

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Renee can mentor on

  1. Managing stress
  2. Conquering the fears that are holding you back
  3. Building confidence to be heard
  4. Forging successful relationships
  5. Overcoming procrastination

To win a mentoring session with Renee, you must purchase a $4 ticket at this link. One $4 ticket is worth one entry. To enter twice, purchase two tickets and so on. The winner/s of the mentoring session will be drawn on Sept 25 at 10pm.

You can donate as many times as you like to one mentor to increase your chances of winning. You can also donate to as many different mentors as you like. All funds raised go to Share the Dignity.

Winners will be announced on the MM FB page and also emailed directly.

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mummy mentoringRenée has donated 3 half-hour mentoring sessions to Mummy Mentoring Festival – supporting Share the Dignity. Click the link to read all about Mummy Mentoring Festival and Share the Dignity.

About Share Your Passion

Share Your Passion is all about empowering people to love what they do and do what they love. We specialise in working with coaches and thought leaders to channel your expertise and package it up in a way that delivers great results for your clients AND creates flexibility and freedom for you. When you get your work out there in a leveraged way, you can make an even bigger difference. You leverage your legacy.

About Renée

Renée Hasseldine, excels at cutting through the noise and frustration of both on and offline course design, effortlessly streamlining and packaging products with ease, yet with a cheekily fun and uniquely exciting approach. Her knack for extracting powerful ideas and transforming them into neat, inspired leveraged products is sheer genius.

Renée shares her signature 7 Stage process in her best-selling book ‘Share Your Passion’, she is the host of the ‘Leveraged and Loving It’ podcast and a panel member on The Business Playroom TV. She is also a regular contributor to both Smallville, an online business resource for small business owners and The Huffington Post.

Renée is passion personified. Be prepared for it. Be prepared to leave empowered.

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Renée can mentor on

  1. Business strategy
  2. Creating Courses and Programs
  3. Creating Leverage
  4. Packing Results NOT Time
  5. Business Incubation – Getting the Foundations in Place

To win a mentoring session with Renée, you must purchase a $4 ticket at this link. One $4 ticket is worth one entry. To enter twice, purchase two tickets and so on. The winner/s of the mentoring session will be drawn on Sept 25 at 10pm.

You can donate as many times as you like to one mentor to increase your chances of winning. You can also donate to as many different mentors as you like. All funds raised go to Share the Dignity.

Winners will be announced on the MM FB page and also emailed directly.

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Healthy foods that can boost your energy levelsFood provides us with nourishment and energy to get through the day. This means that we need to feed ourselves with the right foods so that we can offer our best selves in life and in business.

Sometimes when we are tired from a bad night’s sleep or a little exhausted from the week’s activities, we turn to food to provide that extra boost of energy that we are looking for.

Unfortunately, if there’s any chocolate, chips or treats around, we might find ourselves eating junk food that we wouldn’t usually eat! That’s why it’s good to have some healthier options on hand.

Here’s five winners to keep in your kitchen:
1. Bananas

Fast and effective for an energy boost, bananas are high in potassium and B vitamins, which assist with energy production. Eat on its own, or with some yoghurt and muesli for breakfast or a snack!

2. Nuts

Nuts contain healthy fats and protein that can help us to keep going during our day. They are a great afternoon snack. I suggest a small handful of unsalted almonds and cashews to give you that stamina you need to get through your afternoon well. If you’re a peanut butter fan, buy a 100% peanuts peanut butter and enjoy with celery.

3. Juices and smoothies

Juices or smoothies with a good quantity of greens are a great energy booster. Go for juices with as much green as you can handle, and chuck in some berries for added nutrition and yumminess. I would aim for a juice, but if you’re hungry and looking for something more filling, go for a smoothie. Just be sure to watch the ingredients going in and avoid the treat ingredients like chocolate or ice-cream! Aim for juices and smoothies made of 100% fruit and vegetables.

4. Eggs

Eggs are great sources of protein that are fantastic at breakfast, lunch, dinner or even as a snack. Go for boiled or poached at meal time along with a piece of wholemeal toast, or a hard-boiled egg as a mid-afternoon snack to keep you feeling full.

5. Leafy greens

Vegetables such as kale, spinach and some darker lettuce varieties (such as romaine lettuce) are high in calcium, iron and a range of vitamins. Incorporate into your juice or smoothie or alongside eggs at meal time. Or, pop some lettuce or baby spinach into your sandwich at lunch, or add some more leafy greens into your pasta dish.

Enjoy feeling nourished and energised!

 

healthy food to boost your energyKate Mackay, Invigorate Wellness

Kate Mackay is a food and wellbeing coach who loves seeing women thrive in their work and life through balancing priorities, building in simple healthy eating habits and getting creative with exercise.

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