Wellness

Wellness Challenge: Week Four

This week our focus is on getting more sleep, increasing incidental exercise & reducing our caffeine intake.

MIND

This week we are going to go to bed earlier and we’re going to get more sleep! We all complain about being tired and needing more sleep but are we really, honestly doing everything we can to get more sleep? I used to be a really bad sleeper, but I managed to train myself to sleep better and for longer. I’ll be posting later about techniques that I’ve found were helpful for me. If you need more convincing on why you should go to bed earlier, then read Sarah Moore’s post on how lack of sleep could be causing you weight gain.

BODY

This week we are going to move MORE. We are going to increase our incidental exercise and make a point to move every.single.day. I know as a mum it’s hard to get moving, especially when you have a clingy child but try to encourage them to move with you. If you do have an opportunity to sleep or exercise, choose to sleep. Just make sure you’re not lying in bed looking at your phone.

Here are some examples of Incidental Exercise:

  • Use stairs or walkways not lifts.
  • Park further away than necessary.
  • Grocery shopping instead of online shopping.
  • Cleaning: Car, windows, floors, bath, ironing, shower, oven – whatever takes effort, do it. Do it now.
  • Gardening, sweeping or watering the garden.
  • Stretch or exercise while watching TV.
  • Walk your dog.
  • Play active activities with your kids like running races or throwing balls into a basket.
  • Carry washing in small piles while putting clothes away.
  • Reorganise your pantry or linen closet.
  • Walk during your lunch break.
  • Dance or sing along to music with your kids.

NUTRITION

This week we look at whether Caffeine is helping or hindering your wellness goals. Your challenge this week is to cut back to one or two cups of coffee (or caffeinated tea) a day and cut off all caffeine after midday. Sarah Moore looks at caffeine further in her post about whether coffee is good or bad for you.

If you’re looking for a caffeine free alternative, then check out Pukka Herbs range of organic teas. I am having a giveaway on my Instagram for a relaxing tea package. Always consult a healthcare professional before consuming herbal teas during pregnancy.

wellness challenge

SUMMARY

  1. Say a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Make healthier food choices.
  5. Practice breathing & mindfulness.
  6. Eat more vegetables.
  7. Go to bed earlier.
  8. Get moving every single day.
  9. Cut back on caffeine.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

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Recipe

Curried pumpkin soup with Potato Skins

This week’s nutrition challenge was to find and make a vegetable based recipe. Unfortunately I left this until late in the week when I had limited vegetables left! I found some frozen slow cooked pumpkin I had bulk prepared so I decided just to wing it and make a curried pumpkin soup with potato skins. It actually turned out really nice and Pete didn’t even compare it to his mum’s pumpkin soup recipe which is a first.

So here is my curried pumpkin soup recipe, a culmination of frantic googling and experimentation:

Ingredients

  • ¼ Kent pumpkin cubed and pre-cooked.
  • 3 carrots roughly chopped
  • 1 diced Red onion
  • 1 chopped Garlic clove
  • Drop of Ginger essential oil*
  • 4 Large potatoes
  • Finely grated Parmeson cheese
  • 1 Tbs Coconut oil
  • Olive oil
  • 1 tsp Turmeric
  • ¼ cup of coconut milk
  • ½ cup water
  • salt, pepper & chilli flakes to taste

Method

Pumpkin

I slow cooked a Kent pumpkin with a couple of carrots, chicken breasts, an onion, water and some vegetable stock. I then removed and drained the pumpkin and froze it in plastic takeaway containers. You could easily just cut the pumpkin into cubes and slow boil it instead of going to all that effort.

Soup

Melt coconut oil in a pot then add onion, garlic and a drop of ginger oil.

Curried pumpkin soup

When onions start going see through, add carrot then turmeric. Cook until carrots start to soften but don’t let mixture get dry.

Curried pumpkin soup

Add cooked pumpkin, then water (start preparing potato skins) and simmer until it’s all combined.

curried pumpkin soup
LOL

Add coconut milk then taste. The soup tasted too thick for me so I added another ½ a cup of water. Add salt, pepper & chilli to taste.

Curried pumpkin soup

Simmer while cooking potato skins.

Potato Skins

Preheat fan forced oven to 230 degrees. Cut potatoes in half and scoop out the flesh** making them as thin as possible.

potato skins

Brush both sides of skins with olive oil. Bake in oven for 15 minutes skin side up. Turn skins over and sprinkle with Parmesan cheese. Cook for another few minutes or until Parmesan has melted.

Presentation

Run out to the garden in the pouring rain to grab some rosemary and attempt to make the food look Instagram worthy. Probs should cook this during the day so the photo can be taken in better lighting.

curried pumpkin soup

 

*I got my essential oils from a Perth wellness coach Natasha, get in touch with her on Instagram or Facebook. 

**The potato flesh can be mixed with olive oil, rosemary, salt and chilli and either shallow fried in a pan or baked in the oven until crispy. I cooked mine in the oven the next day and served with Salmon and broccoli.

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Wellness

Wellness Challenge: Week Three

This week our focus is on breathing, a Brittany Noonan workout & increasing our vegetable intake.

MIND

The gorgeous Estelle from The Mumma Hub is teaching us how to manage anxiety, increase energy and focus with this simple technique. The best thing is, we already know how to do it! Our challenge is to practice box breathing for 2 minutes (or more) every day. If you have any questions then Estelle is more than happy to help, you can contact her through her website or find her on Instagram @themummahub

BODY

I hope everyone got moving in a fun way last week! Our body challenge this week is to complete the Brittany Noonan water bottle workout. If you missed out on winning a Real Active drink bottle last week then you can get yours from Real Active. They donate 10% of all their proceeds to mental health charities! For some extra motivation with your fitness goals, check out @Realactivemovement on Instagram.

Wellness Challenge

NUTRITION

Last week we made healthier food choices, this week we are getting more specific. Do you eat 5 serves of vegetables per day? (5.5 serves if breastfeeding) I know I haven’t been. This week’s challenge is to find a vegetable based recipe and learn how to cook it. I’ll put some recipe options up later in the week if you’re stuck for ideas. In the meantime see Sarah Moore’s latest post on 10 ways to eat more vegetables.

SUMMARY

  1. Continue saying a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Practice mindfulness.
  5. Get moving in a FUN way
  6. Make healthier food choices.
  7. Practice box breathing daily.
  8. Do the Brittany Noonan water bottle workout.
  9. Find and learn how to cook a new vegetable based recipe.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

xxx That Gypsy Mum xxx

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Wellness

Fun ways to exercise

Exercise doesn’t have to be attending the gym or running a marathon. I mean if that’s your jam then you go girl but if you’re like me and from a scale of lazy to gym junky, you’re catatonic then making exercise FUN means you’re more likely to do it. So here are some fun ways to exercise to get you moving:

  • Go for a walk and listen to an audio book or podcast.
  • See how long you can Hula Hoop for.
  • Walk around while you’re talking on the phone to someone you ENJOY talking to.
  • Do running races with your little one. Letting them win is optional.
  • Try a pole dancing class.
  • Go for a bike ride.
  • Visit a large shopping centre and look at every single store. Maybe go without your credit card.
  • Go for a hike.
  • Dance silly with your little one.
  • Go bowling.
  • Go Rock climbing.
  • Go sightseeing in your own city.
  • Play mini golf (or real golf if you have enough time).
  • Hit driving balls at the local golf club.
  • Shoot some netball or basketball hoops.
  • Pretend you’re in a music video or doing a VMA performance. Singing and dancing is hard work, the more enthusiasm, the better the workout.
  • Play Wiii Fit.
  • Go for a swim.
  • Go to a dance class or barre class.
  • Gardening, call me weird but I find pulling out weeds meditative.
  • Go on a cruise and vow never to take the lifts, only the stairs.
  • Play Pokemon Go.
  • Go Ice skating or Rollerblading.
  • Play Frisbee. Don’t laugh, you can actually join Frisbee teams!
  • Go Salsa dancing.
  • Go Kayaking or stand up paddle boarding.
  • Replicate an 80’s aerobic class… OK I’m running out of ideas.
  • Go to a water aerobics class, you can even attend Physio ones after birth and they have babysitters.
  • Go paint balling.
  • Climb a tree.
  • Go to one of those trampoline jumping places.
  • Play Tennis or just hit a tennis ball against a wall.
  • Watch a music concert that makes you happy (cough.. spice girls live in Istanbul.. cough) and replicate all the dance moves.
  • Have a session. Wink Wink.

So hopefully if you haven’t done your workout challenge this week because you’ve been stuck for ideas, this list will give you some motivation to get moving. I did gardening today and yesterday I spun Will around while dancing to music. Would love to hear what fun exercise you’ve been doing!

Just a reminder if you’re pregnant then learning how to exercise safely is a good idea. Always seek medical advice before exercising post baby.

Fun ways to exercise

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