The Healthy Family Guide

Veg to your Doorstep

For nutritional therapist Eve Kalinik, a vegetable box delivery adds goodness and variety

‘Not only does a vegetable box save time, but it’s going to ensure you are eating organic, seasonally and food with a higher nutrient value,’ she says. You might assume it’d be stressful to be faced with a bunch of vegetables you don’t usually buy, but it can work. If the end goal is that you won’t have to cook different things for different people, the key is to get kids involved, from looking up a recipe to eating the finished dish. ‘In my workshops, I’ve seen that when children have actively played a role making something, they are much more likely to eat it,’ says Eve.

Find Sweet Alternatives

If you want a low-sugar household – for you and your children - The Hardihood know how.

‘We’re not mums, but we have helped mums teach kids about healthy treats,’ says Leah Garwood-Gowers of The Hardihood. ‘Yes, we started our business wanting to give up sugar, but we’re passionate about how bad sugar is for children as well as adults,’ says her business partner Daisy Payne. ‘Remember the birthday cakes we had growing up, mounds of butter icing? It doesn’t have to be like that.’

So what are your alternatives? The Hardihood use all-raw ingredients and natural sweeteners, such as coconut sugar and rice malt syrup. And the pretty colours of their desserts come from superfood ingredients – wheatgrass for green, for example, and turmeric for yellow. ‘You can make cakes colourful and beautiful without chemicals,’ says Leah.

Apparently, mums and children love their raw chocolate brownies, and their raw rocky road. Making raw might sound complicated but, they both say, it’s not something you can’t do in your own kitchen. Try making protein balls for lunchboxes without nuts, with seeds, raw cacao, orange zest, dates and dessicated coconut. ‘We’ve found children love rolling healthy snacks,’ says Daisy.

Make Some Moves

Pilates expert Hollie Grant says you need to put your fitness first.

The number one exercise to try? Pilates. ‘The main reason why Pilates is so good after birth is because it’s safe,’ says Hollie. ‘And it targets your core, the main part usually affected by pregnancy, strengthening and shortening abs that have gone floppy.’

The sling, the backpack and the buggy, she says, can be great fitness tools. ‘You might need to test out someone else’s sling or backpack before you buy one. A sling will pull you forward, which isn’t great if your back is already hunched, but you can use your arms to support the baby’s weight too. Make sure your buggy is set up right, so you’re able to stand tall while pushing it.’

She also suggests adding an extra educational dimension to your walk. ‘Enroll in an event like a charity walk – you’ll be teaching your child empathy and giving back to the community.’

Once the child is on the move, look at it as an opportunity to exercise together (as well as squeezing in your own workout). ‘There’s so much you can try - trampolining, gardening, swimming, climbing, bouldering, cycling. That way, you all get a workout.’

Wallow in your time

Make every me-second count, says meditation teacher Emma Mills

Got five minutes? Don’t just fritter it on Facebook, says Emma. Mums can slip into the mindset that they should always be doing something for someone else. So, they snatch spare time instead of maximizing it. ‘Be active in the relaxation process, rather than just vegging out on your phone,’ she says. So how to do this? First, accept this next five minutes, 15 minutes, even half day is your time. ‘I call this “sacred idleness”,’ says Emma. ‘Tell yourself, I am not guilty, I am not denying myself. If I am going to have time off, I’m going the whole hog.’ Whether it’s an early bedtime with a book, a bath with a locked door, a meditation recording, a day out with friends, make every spare second count.