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If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Try wholemeal lasagne sheets for an added kick of fibre.

Prep time: 5 minutes

Cook time: 45 minutes

Serves 4-6

Ingredients

• 2 brown onions
• 2 cloves of crushed garlic
• 1 carrot
• 1 red capsicum
• 1 head of broccoli
• 1 large mushroom
• 2 tbs of oil
• 3-4 cup of water
• 1 can of diced tomatoes
• 4 tbs of tomato paste
• ½ cup of grated parmesan cheese
• 750grams of smooth reduced fat ricotta
• Wholemeal pasta sheets

Directions

1. Chop up the onion and pan fry with the garlic and oil in a large pan.
2. Chop up the veggies and add them to the onion. Add in the water and cook for 5 minutes with a lid on.
3. Add in the diced tomato and tomato paste and cook for a further 3 minutes.
4. Pour half the veggie sauce to a base of a baking dish. Place some wholemeal pasta sheets on top. Then spread on some ricotta. Repeat till finished.
5. Top with ricotta and sprinkle the parmesan cheese on the very top.
6. Cover with alfoil and cook for 25 minutes in a 180 degree oven. Take the alfoil off and cook for a further 10-15 minutes.

350 calories per serve

Special Offer & 10% Discount

Click HERE to see our Shop

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

There is no need to enter a code at the checkout – it will be included on orders which are OVER $50

And to give you some more information on the fabulous Riffi Mitt – they are a WORLDWIDE best selling product – hence why we are a so excited to be bringing them to you this week as a free gift!

PLUS you can still use your LOYALTY code at the checkout for your 10% discount

Riffi Mitt Gift With Purchase

The Riffi Mitt ($19.95) is widely considered by beauty professionals to be the best exfoliating mitts available, Riffi Original Exfoliating Mitts are a must-have in every shower.

Use it every day in the shower to apply your shower gel: the exfoliating massage action keeps the skin smooth and soft, as well as stimulating circulation – regular use can even help combat the appearance of cellulite.

Ideal for use prior to applying self-tanner, and to keep ingrown hairs at bay.

The mitt shape makes them much easier to put on and use than loofah gloves, and Riffi’s unique blend of fibres is durable and hygienic.

And if you are new to our site check out some of the fantastic weight loss results sent in by mums on our plans here

View our shop & weight loss plans here

Instead of banning yourself from the takeaway, you can make some sensible food choices – so you can still enjoy treat night with your family without feeling left out.

Most takeout restaurants will be happy to tweak your dish according to your dietary needs – so just put on your best smile and ask nicely!

To help you figure out the takeaway, we’ve come up with a list of the top dishes for you to avoid when you go out – as well as some alternative choices that are much lower in calories and fat. All portion sizes are approximate and are for one standard takeaway portion, and quantities may differ from restaurant to restaurant.

Chicken Korma Curry

Korma curry is sweet, silky and creamy – usually cooked with ground almonds, coconut milk or double cream. The sweetness of korma curry is what makes it a must have for curry fans, but it is full of calories and fat.

Calories and fat per serve (without rice or naan!): 800 calories, 50g fat.

What to Eat Instead

Dry chicken tikka pieces are marinated chicken pieces that are baked, not fried. Tikka marinade is packed with spices and seasonings, delivering big flavour without big calories.

Calories and fat per serve: 155 calories, 4g of fat.

Double Cheeseburger

A good cheeseburger is often a must-have after a day out with family – chargrilled, tender meat, soft cheese and crisp salad. Double cheeseburgers, however, are just that – double the fat and double the calories. Sides like coca-cola and fries will drastically increase the calorie count – and in some cases, will put your meal at over 2000 calories.

Calories and fat per serve: 440 calories, 23g fat.

What to Eat Instead

Cheeseburgers do not have to be a double! Choose a regular single cheeseburger instead. You can make it even better for you by asking for it with extra salad, or even with half the bun or half the cheese.

Calories and fat per serve with cheese: 340 calories, 19g fat.

Doner Kebab

Kebabs are a night out on the town food favourite of many – salty doner meat, with a yummy pitta bread and lashings of mayonnaise. Because so many kebabs are downed after a night out on the town, you’re overloading your body with even more calories and fat and the alcohol will make it all fairly difficult to process. Doner meat in itself is a bad nutritional choice, as it is very processed – but don’t worry, there is a much better choice!

Calories and fat per serve: 1000-2000 calories, 30-65g fat.

What to Eat Instead

Not to worry! Kebabs aren’t that bad for you – lean meat, pitta and salad are all good for you. But you have to cut down on the fatty accompaniments. Ask for no mayo or low fat mayo, and opt for grilled chicken rather than processed meat. Wholemeal pittas are also a great choice, and if you stuff yours with plenty of salad, it could actually be a fairly rounded meal.

Calories and fat per serve: 500g calories, 12g fat.

Spaghetti Carbonara

Mmm… creamy, silky, salty – a good spaghetti carbonara is very rich, right? Well, an Italian carbonara is actually very light and is made with egg yolks and just a little parmesan cheese – it’s actually quite good for you. Out of Italy, however, spaghetti carbonara is usually made with thick double cream, fatty cheddar cheese and sometimes even mayonnaise.

Calories and fat per serve: 600 calories, 26g fat.

What to Eat Instead

Pasta in itself is not that bad – especially if you choose a wholemeal pasta. But opt for a vegetable pasta sauce made with tomatoes – tomato sauces are much lower in calories and fat than sauces based on double cream! Pasta primavera is a great choice.

Calories and fat per serve: 330 calories, 5g fat.

Fried Chicken Burger

Crispy chicken, soft burger bap, lashings of mayonnaise, crispy breadcrumbs – a fried chicken burger might be tasty, but it is absolutely not good for you. Filled with fat and calories, the processed breadcrumbs and the white burger bun will also cause a spike in your blood sugar that will leave you craving fatty, sugary foods just a few hours later.

Calories and fat per serve: 715 calories, 14g fat.

What to Eat Instead

Bin the bun and choose large chicken breast fillet strips instead. Larger pieces of chicken are actually better for you, as the larger the surface area, less breadcrumbs and less fat are used. Chicken breasts are also the best choice, as they are super lean and low in calories.

Calories and fat in 2 chicken breast fillet strips: 230 calories, 7g fat.

Top Tips

• Opt for thick chips – they absorb less oil and therefore less fat than skinny chips
• Add loads of salad and vegetables as they’ll fill you up and prevent you from overeating
• Opt for wholemeal choices where available, such as brown rice or wholemeal pasta
• Ask for butter, dressings, sauces and everything else on the side so you get to decide how much you eat
• Go for protein based dishes as they’ll fill you up without bloating
• Opt for baked or steamed, not fried
• Never supersize! Do you need a triple burger? No!

Special Offer & 10% Discount

Click HERE to see our Shop

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Here are 7 weight loss foods to include in this week’s shop.

1.       Black beans

They are a great source of protein but a substantially lower in fat then some cuts of meat. This mean you get your satisfying fullness from the protein without the added calories. Black beans are also a good source of fibre which also aids in satiety and weight loss.

2.       Oats

The rolled kind found on most of our supermarket shelves are a great source of fibre and a great addition to not only your baked goods, but also as a breakfast option in porridge or homemade muesli or of course the famous Healthy Mummy Smoothie.

3.       Berries

All berries are great for you but the bluer they are the higher the antioxidant levels. Add them to your smoothies, as a snack with some yoghurt or on top of some breakfast cereal. They are also a great source of fibre with around 5 grams per cup.

4.       Pomegranate Seeds

You have heard of the juice, try the seeds they are high in antioxidants, fibre and delicious sweet without too many calories. I saw pomegranates in the supermarket this week and they were quite cheap. You could eat by themselves or sprinkle them on salads.

5.       Quinoa

A great option as a swap out for rice or pasta. Quinoa is not only a great source of fibre it is also a great source of protein. You could also use it as a filler in salad or as the base. Add in some chopped fruit, nuts, and lots of herbs and you could even have  tabbouli inspired quinoa dish.

6.       Salmon

Don’t be afraid of the fat content because it is the fat in this fish which gives us the abundance of omega 3 fatty acids which are incredibly important for our immunity, heart health, brain and eye health.

7.       Green tea

Green tea is a great addition to your weight loss program as it is high in antioxidants, no fat and incredibly hydrating. Try and stick to caffeine free options especially if you are pregnant or breastfeeding.

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop

You can see our Healthy Mummy weight loss plans and shop here.

Berry Smoothie

• 2 x tbsp of healthy mummy smoothie
• Handful of spinach
• Handful of raspberries
• Handful of blueberries
• 250ml of Almond milk

Blend for 2-3 minutes

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop

Prep time: 20 minutes

Cook time: 1 ½ hours

Serves 6

Ingredients

• 1 tablespoons olive oil
• 400 grams of lean lamb backstrap
• 2 onions, chopped
• 2 cups of salt reduced stock
• 1 tablespoon tomato paste
• Juice of 1 orange
• 1 thumb of fresh ginger grated
• 1 teaspoon ground cinnamon
• ½ teaspoon ground coriander
• 1/3 cup of pitted dates chopped
• 2 × 400 g cans chickpeas, drained and rinsed
• 4 eggs
• Fresh coriander to serve

Directions

1. In a large oven proof casserole dish, add in the oil and brown the diced lamb. Take it out and then add in the onion and spices. Fry for 5 minutes until soft.
2. Add in the stock and juice of the orange and bring it to the boil. Pop the lamb back in, cover and cook on a low simmer for 1 hour.
3. Remove the lid and add in the dates and chickpeas and simmer uncovered for 15 minutes, stirring occasionally.
4. Top with some eggs

Each serve is 380 calories

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop

So if you are struggling with this area, note YOU ARE NOT THE ONLY ONE!!!

In our home we have always tried to be relaxed about eating with our children. We always sit at the table (95% of the time) and eat the same family meal together.

Of course there are days when the sh#t hits the fan or when grumpy 1 and grumpy 2 rear their ugly heads, but generally this is how it exists.

Our constant attention to healthy eating habits have paid off, although it is repetitive and hard work.But like all families, sometimes the kids just don’t want to ‘play’.

This is where some imagination has to come into action and tonight I wanted to share with you this fabulously fun activity to do with your kids either for morning tea, afternoon tea or on the weekend.

I adore the story The Hungry Caterpillar as it talks about food and how the caterpillar is feeling when he eats. These are incredibly important feelings to encourage your child to talk about as well.

The story allows you to talk about fruits, vegetables, sometimes foods and everyday foods. It talks about feeling hungry, feeling full and how food helps you grow strong.

This activity really could be two fold. Reading the story together and then making this delicious Hungry Caterpillar yourself.

What you need per caterpillar is:

• 5 slices of cucumber
• 6 sultanas
• 2 thin slices of capsicum
• 2 peas (for eyes)
• 1 wax covered cheese (or you could use watermelon cut with a cooker cutter)

This Hungry Caterpillar activity is great as you get fruit, veggies and calcium into your child’s morning or afternoon snack. It is fun and it gives some foods which they may not normally eat an opportunity to be presented in a permissible method.

You could also try other veggies for body parts to spice things up.

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop

And now nearly 5 months after losing her weight, we have caught up with Kate to see how she is going with her weight loss maintenance - and doesn’t she look fantastic!

We asked Kate to answer some questions for us, as we know how much you all love to hear how other mums have successfully lost weight and kept it off with the Healthy Mummy plan and smoothies.

Kate you look incredible and you are such an inspiration to all of us. Well done!

Kate’s Weight Loss Maintenance

Q. How much weight did you lose on the plans?

A. I lost 20.5kg and went from a size 18 to a size 10

Q. How many children do you have?

A. One beautiful baby girl (10 months old)

Q. What was the best thing about the plans and smoothies?

A. The healthy mummy smoothies are so easy, filling and the best part is they taste good. I know that I am getting a rounded, nutritional meal! It’s also great that they are so versatile. The 28 day plan is also easy to follow for a busy family.

Q. What is your top tip for other mums wanting to lose weight?

A. It is ok to make time to look after yourself!!!! If you don’t take care of you then you can’t do the best job at taking care of your baby or family. If you find it hard to get some time just for you, make it a family activity. Getting up and going for a walk with my husband with the baby in the pram was a great way for us to get out of he house away from the tv/computer/housework and just chat while we walked.

Q. Have you kept the weight off?

A. I smashed my goal weight by 4kgs and have kept all of the weight off for 4 months now. I have found it difficult to keep up my exercise routine now that I have returned to work but I am trying to stay as active as possible and haven’t gained any weight so far.

Q. Would you recommend the products and plans to other mums?

A. Absolutely! Having the support of the website, facebook and emails makes you feel like you’re not in it alone and it is so easy!

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop

It is high in fibre which is great for any healthy eating plan but also for people who are trying to feel fuller for longer or lose weight.

This is an Autumn inspired recipe and is delicious.

Prep time: 10 minutes

Cook time: 30 minutes

Serves 4

Ingredients

• 2 cups of pearl barley
• 8 cups of reduced sodium chicken stock (additional water if need be)
• 1 tbs of oil
• 1 onion diced
• 2 cloves of crushed garlic
• 1 chicken breast
• 2 carrots grated (I used purple carrots)
• 4 button mushrooms
• 1 zucchini
• ½ capsicum
• 4 tbs of parmesan cheese
• 1 handful of fresh parsley

Directions

1. Cook the pearl barley in the stock as per the instructions on the packet
2. In a separate pan, pan fry the crushed garlic and diced onion with the oil.
3. Dice the chicken and add to the pan.
4. While the outside of the chicken is browning, grate up the carrot, chop mushrooms, zucchini and capsicum. Add them to the chicken and add around 4 tbs of water or stock to the mixture.
5. Cook the chicken and veggies for about 10 minutes and then add in the cooked pearl barley when it is ready (if the pearl barley is not ready yet, turn off the chicken and let it sit for a few moments while waiting).
6. Stir it all through and serve with some shredded parmesan and chopped fresh parsley.

390 calories per serve

Special Offer & 10% Discount

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding and you can use code LOYALTY for a 10% DISCOUNT at the checkout

Click HERE to see our Shop