Inflammation it seems is at the very root of many illness's and diseases, yet, it is not a topic often talked about enough. We all understand an injury and resulting inflammation during the healing process but what about other types of inflammation and how they effect the body?

I am really excited to be bringing you a series of posts on the very subject including guest articles by leading experts on inflammation, what it is, what it does, how we can deal with it and reduce it in the body.

This first post, I thought I would tell you a bit about why I am interested in inflammation.

Inflammation and me.
A bit over 2 years ago my life spun on its axis.

Before inflammation and AS with baby Violet, my youngest

With baby Violet healthy and happy 2011, lost all 26 kilos of baby weight feeling good.

Just after all the stress hit and starting to gain weight also, I though I was handling it, enjoying my work very much but my body was just beginning to unravel...

Many of you might already know that health, keeping fit, growing food, beautiful plant based wholefoods and living a vibrant life is so important to me and my personal journey so you imagine how upsetting it was to have been so in charge of my health and my body and then have it all fall apart. I gave up smoking 10 years ago and overcame fallopian cysts, I then had a baby - got huge and suffered post natal depression and then empowered myself and lost 30 kilos and kept it off for 5 years, I had a second baby and lost 26 kilos after her and felt just great and then...

My marriage of 12 years and 2 kids broke up after a very turbulent 12 months I had to say enough, for my kids. My grandad died, then I saw my dad and step mother for the first time in 18 years, you can imagine the emotions that stirred up, I even felt like a 13 year old girl again in so many ways...
Then I had an incident with someone I was working with, a good friend who I trusted and found myself having to fight for my integrity and name, for my rights, there was many tears and I had to take a lot of crap and it was ongoing for many months so the stress was indeed extreme and I was still dealing with a messy break up at the time too. My daughter no doubt channelling my off energy and reacting to her parents split began to be bullied at school as well, so suffice to say, it was a very dark time indeed for my little family and when I caught a hand, foot and mouth virus within weeks my whole body started coming crashing down.
I started getting hives for the first time ever in my life, for which a doctor prescribed prednisone which helped but caused me to gain 25 kilos and other side effects, my body was so inflamed my white blood cell count was through the roof and my blood pressure would have episodes of flying high. I then also hurt my neck and overnight found my vision filled with floaters and things, my life became one of headaches, migraines, neck pain, back pain, hip pain, chest pain tingling sensations, I developed sinusitis for the first time ever in my life, my blood tests were all over the place so doctors kept doing more and more tests, trying to figure out what the heck was going on....

At my absolute lowest point of my body health crash, pictured here with gorgeous friends. Yes, I am bravely sharing with you all! I just felt so awful in my own body, stress had taken over everything and my inflammation was extreme I found it so hard to enjoy life and even though I was drinking juices and eating really clean, wholefoods no alcohol, coffee, chocolate, sugar, gluten etc everyday felt like struggle.

We still are really on a journey, but now we (doctors, specialists and I) know my body is most likely suffering from Ankylosing Spondilitis or AS as it is more easily termed (just awaiting more tests). AS is "a chronic inflammatory disease of the axial skeleton, with variable involvement of peripheral joints and nonarticular structures. AS is a member of the group of the spondyloarthropathies, with a strong genetic predisposition. It mainly affects joints in the spine and the sacroiliac joint in the pelvis. In severe cases, it can eventually cause complete fusion and rigidity of the spine" Wikipedia
It was described to me as a reactive form of arthritis which affects the spine, hips, neck, various tissues and joints (and all sorts of other joyful things) is an autoimmune disease, and often triggered by a viral infection when you have the gene, which I do and which is why until my body came crashing down with stress and HF&M I had only ever had mild symptoms my whole life.
It makes me think too of the possibly that had I not undergone so much stress all in one time OR been able to handle it better I might not have found myself, health wise, where I did and where I am now.
But I am shifting my focus onto wellness!

Isn't it interesting how STRESS can cause inflammation and weaken the body to a point that illness and disease sets in?
It reminds me of a story I read recently in the news about an elderly Sicilian man. He was diagnosed with terminal lung cancer in his 40's. So he decided to return home to the little village where he grew up to die. Every day he would play cards, laugh and drink wine with his friends, he even planted fruits and vegetables that he knew he would no be alive long enough to eat and harvest.
50 years later he returned to Australia to ask the doctors why he was still alive, only to find they were all dead. He was quoted as saying friends, laughter and wine were the secrets to his recovery.

As a horticulturalist stress causing illness is actually something I should have already known, I see it all the time in the plant kingdom.
A stressed plant is always vulnerable to pests and diseases. Its like a beacon has been lit and they seem to get hit with so much all at once, but take away their stress, calm them down with what they need and a less harsh environment, treatments and love and a good percentage of the time you cam save them and many will even fully recover or mostly recover but maybe even stronger with a twist or visible reminder of what they have been through.

Looking into inflammation and the bodies ability to heal itself is becoming another element of my passions and I want to do everything I can to help others whose lives have also been effected too and share the knowledge, support, wisdom and above all hope I find with you all.
This is why I am SO excited to be doing a series of blog posts on inflammation with experts and information.

I now know, that no matter how well you eat and exercise, how fit you are, how many green juices and salads you eat STRESS causes INFLAMMATION that will reap havoc on the body and our health and happiness.

On my healing journey back to me, having an absolute ball cooking live at Sunshine Coast Show

With gorgeous friends again 10 kilos down and feeling better from reducing inflammation

Reducing stress and inflammation for a healthy, happy life - lets do this!!

Sign up to my blog >>>>>
On the right hand side you'll find the box so you can join with me in this series on inflammation and reducing stress.

Eat Beautiful. Live Well. Be Active. Stay Calm.

Love Bek XXX

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There is some things that just never get old, like creamy, chocolate ice creams.
Just before our school holidays started and the gorgeous Sunshine Coast Spring weather hit, I started to play around with some different healthy ice-cream ideas for my kids.
They have already had so many times my Mango, Macadamia Honey Ice-Creams, Dairy Free Blissed Out Banana Splits, my smoothie icy poles and my many versions of banana ice creams.
So I wanted to do something different, new and exciting for them these holidays.
My oldest does not take to sugar well at all, in fact when she has some it takes her at least half a day to recover and she literally becomes like Hammy from over the hedge!

• Have some clean ice-cream moulds or plastic cups ready to go and clear a good space in the freezer.
• In a large bowl whip the cream with the stevia, cocoa and vanilla until nice and fluffy and whipped, set aside.
• In a blender place all the choc fudge layer ingredients and process until nice and smooth, depending on size and ripeness of bananas you may want to use a little more or less water to get a nice consistency.
• To make the hard choc you need melted coconut oil, so either your lucky and its warm enough that it is already runny or you will need to gently melt some like you would chocolate.
• I like my coconut oil to be melty but slightly still a little whipped looking, so from runny coconut oil I place it in the fridge for a little while until it is still runny but very lightly crystallised around the edges, it just seems to blend better for chocolate like that and you need the coconut oil cool to touch for the ice cream creating step as well.
• Mix your (cool) coconut oil with the rice malt syrup and cocoa and salt very well. It needs to be well blended.

• In your moulds arrange the 3 components in layers as desired. My kids loved the ones I made that had a hard choc bottom, for these I just started with a small amount of the hard choc, then choc ice cream, then choc fudge then hard choc for a surprise centre then topped with choc cream. But you could do as many layers in any pattern you like, have fun with it!.
• Cover the exposed tops with aluminium foil or cling wrap or similar.
• Freeze until completely set.
• To serve run the bases under warm water or sit briefly in a bowl of war, water until they are easy to remove.
• Enjoy!

With some I also used a butter knife to mix the layers just slightly, running the knife back and forth through the mixture just a little.
TIP to make the ice creams look really pretty, make sure after each layer you wipe down the sides so once frozen you get a very defined layered look.

• I would probably use less cocoa and a mild, organic one and not something as strong as cacao or dutch processed cocoa personally. You could also try carob versions.

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Kiwi fruit are so gorgeous, and yet can be sometimes an overlooked fruit.
They are so versatile, affordable and easy for kids to eat, my youngest has eaten so many lately, they would have to be up there as one of her all time favourite fruits! Recently I was contacted to try out the New Zealand Zespri GOLD kiwifruit (insert happy 3 year old) - and they are stunning!
They also go beautifully in a fruit salad or platter for the whole family - or maybe just for mum! ;)
 
These gold kiwifruit are SO good for you!
Quoted from Zespri Website:
"Fibre in kiwifruit is made up of pectins, hemicelluloses and celluloses, which give it certain properties, such as the ability to retain water and form gels. It can have a significant effect on digestion:

• Reducing the glucose absorption rate, so that the GI is lowered and blood sugar levels remain stable
• Increasing the sense of fullness, since the fibre acts to increase viscosity and slow gastric emptying
• Increasing the frequency of bowel movements
• Reducing the sensation of bloatedness
• Reducing the time of intestinal transit

Actinidin is a protease found in kiwifruit, which breaks down proteins and facilitates gastric digestion. This natural enzyme has the ability to break-down a wide range of food proteins more completely and faster than the digestive enzymes can do on their own. Actinidin was most effective on proteins found in beef and chicken, fish, pulses and cereals (gluten and soya protein isolate), and dairy products such as milk, cottage cheese and yogurt.
The digestive benefits of actinidin:

• Improves the digestion of proteins by reducing the sensation of heaviness associated with protein-rich foods
• Improves the absorption of proteins
• Improves digestive comfort"

Raw kiwifruit is also a great source of folic acid, potassium, vitamin c, e and antioxidents.
For more information on the health benefits of the kiwi head to the Zespri Website.

Zespri Gold kiwifruit have for 1 lucky reader the chance to win a $30 Woolworths gift card so you can go out and buy some of these gorgeous gold kiwifruit and try the pina coladas yourself and also a beautiful kiwifruit bowl!
How fun is that!
Enter below!

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NOTE:
This is in no way endorsed by or run in conjunction with facebook.
This is an independent giveaway.
Winner will be notified by email and has 2 weeks to claim prize or there may be a redraw.
Competition open to Australian residents only.
Winner must have left a blog post comment to be eligible.
This giveaway is brought to you by Zespri Kiwifruit.
All information in this post is intended for interest only, please always seek advice from a health care professional in regards to your health and diet.

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• 1 cup coconut oil (I use JT's Coconut Essence)
• 1 cup rice malt syrup (can use less if too sweet for you, I use Pure Harvest)
• 1 cup nut paste (use a pure nut paste i.e. just nuts! I use Nutworks and the Chocolate Factory macadamia paste)
• 2 tablespoons Nutra Organics vanilla protein powder (I love this stuff, all organic and it is also high in vitamin D, you get this HERE and enter codeword nutrafriends for 10% off for the next few days too!) {OPTIONAL}
• 1/2 cup goji berries
• 1/2 cup semi smashed raw macadamias

Method

• Add runny coconut oil to a bowl, stir in rice malt syrup and mix together with a wooden spoon until it looks lovely and mixed.
• Stir in nut paste and vanilla powder.
• When well mixed add in nuts and goji berries.
• Pour into a container and put in the fridge to set.
• Leave for 1- 2 hours.
• Remove, cut up and enjoy!!

Tips

• I take runny coconut oil and put the bowl in the fridge for about 10 minutes or until I just see a light crystallization around the edges and then mix, it seems to blend together much creamier!
• we found this beautiful but also really sweet so you only need a small amount to satisfy those sweet cravings!

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Do your kids come home from school famished? My oldest does and my youngest, well she is just always eating so I am always making snacks for them that also double for something nice for the lunchbox.
I made them these savoury herb pikelets yesterday and they ate the whole batch they loved them so much and none even got close to a lunch box, oh well, at least I know they love them. Looks like I'll be whipping up another batch!

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• 125 g butter
• 1/2 cup coconut sugar (or brown sugar if you have sugar)
• 1 teaspoon vanilla
• 1 & 3/4 cup cup almond meal
• marigold petals, removed from flower, trim ends if needed, washed and let dry (about 4 flower heads)

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As soon as the weather cools (even just a little) out comes my big pot and all the glorious soup and stew cooking. Don't get me wrong I love a salad and summery food too but there is just something about body warming, soul soothing comfort foods like soups and stews!

This one gets made a lot on our house and is one of the soups enjoyed by kids and adults alike!

• 5 potatoes, chopped into thin circles
• 2 small sweet potatoes, chopped into thin circles
• 1 leek, washed and chopped
• 3-4 cloves garlic, chopped finely
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 2 teaspoons turmeric
• 1 tablespoon savoury yeast flakes (health food shop/chemist warehouse etc)
• 1 tablespoon grated cheddar cheese
• 2 stockcubes (for this I used transfat free Massel chicken style - vegetarian)
• 1 litre water (more as needed)
• 1/4 cup french green lentils, washed and drained
• 1/2 cup milk of choice

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When I was first working out and walking off my baby weight after my first daughter I had  the daggiest exercise clothes and didn't even have sneakers! Before becoming a mum exercise just hadn't ever been important to me, so I naturally had no workout gear!
Yes, I had some bad habits like moving the car one block up when shopping and circling the shopping centre car park for a park close to the doors...and then I became a mum and everything changed.
Dealing with Post Natal Depression exercise was my lifeline. It helped me in so many ways that I can probably never fully explain and of course losing 30 kilo's felt pretty darn great too!

I started walking in skirts and things for lack of better equipment and while I got by and while it never stopped me working out (gotta love determination when you get some!) I couldn't help but dream of how great it would feel to wear really stylish and fun exercise clothes and go to a gym in them, have a chai with girlfriends post workout and look sporty and freshly vibrant from working out, you know the glow you get!

The first time I reluctantly bought myself something really nice (non daggy and old) that was actually exercise clothes I was so surprised by how good it made me feel, how comfortable it was, yet stylish and evenb perky! And then the realization that, actually hey I do exercise a lot and even pretty much every day so even just one or two really great outfits or pieces could really change how confident I will feel and make me feel more a part of the gorgeous and fit and healthy exercise community!
Even inspire me more to push myself to new challenges and goals that you get when you workout with trainers, and yes, not long after that first sports bra, trainers and leggings I joined a gym and fell in love with the whole workout world!

I am so excited that I am teaming up with leading gyms and fitness industry entrepenurs Fitness First to give one of my blog readers the chance for some serious Fitness Inspiration and Styling with a $200 Lorna Jane gift voucher to get some sassy goodies that they can then wear to their very own really exciting Fitness First  Pay As You Go -10 Visit Passport Pass classes valued at $150!! PLUS I am throwing in a signed copy of my award winning book, The Pram Diet Random House RRP $19.95 as seen on A Current Affair

How awesome is that! So not only do you get a great gym pass so you can try some really funky workouts and classes - they even have pro cycling classes and special 30 minute workouts so you can squeeze one in, in your lunch break or in one of those free spots in your busy mummy day!
You can hit the gym looking sensational in some very hot Lorna Jane gear!
Talk about inspiration to work out!

Be inspired. Be true to you. Do more of what makes you happy. Cherish and Nurture Your Health - it is everything!!
Bek XX
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Note: you must be an Australian resident and you must leave a blog post comment about Fitness, Inspiration, Your Fitness Goals or Dreams or Why you would like to win to be eligible.
this is in no way endorsed by, sponsored by or affiliated with facebook in any way.

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• 1/2 a 560 gm tub of Rachels black plum and roasted fig gourmet low fat yoghurt
• 1/4 cup butter
• 2 tablespoons honey or stevia
• 1 free range egg
• 100 gms low fat feta
• 2 tablespoons water
• 1 & 1/2 cups wholemeal spelt flour (can use normal flour)
• 1 &1/2 teaspoons baking flour
• 1/4 cup dried plums/prunes finely chopped

• Pre heat oven to 180’c
• Line a muffin baking tray with muffin cases.
• Beat butter until nice and soft, add in honey. Mix well.
• Add in the egg, combine well and then the water followed by the yoghurt.
• Fold through the dried plums and crumble in the feta into the mixture.
• Combine spelt flour with baking powder really well.
• Very carefully, without too many movements fold the spelt flour into the muffin mixture.The less stirring the nicer the muffins will turn out.
• Top each muffin with some extra feta and dried plums for decorative effect.
• Spoon the mixture into the cases and bake in the oven to approximately 25 minutes or until springs back to the touch.
• Serve. Particularly good when matched with girlfriends, light hearted chatter and a pot of great tea.

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As a passionate horticulturalist, real food cooking presenter and mum I was thrilled when I was contacted about the new Woolworths Jamie's Garden Collectibles.
Already a long time fan of the inspirational Jamie Oliver I was just so delighted about these new collectibles and stickers from Woolworths inspiring kids with the incredible world of food. Growing food, cooking food and seeing food as the amazing and beautiful part of our lives that it can be.
"The Jamie's Garden Collectibles range includes 128 stickers featuring fresh produce and garden animals with special effects such as 3d, thermal ink and scratch and sniff technology.
Children can keep track of their stickers in a special scrapbook-style album with interesting facts, puzzles and kid friendly recipes that teach children about healthy nutrition, fresh ingredients and the origin of food.
There are also eight of Jamie's super power fruit and vegetables plush toys to collect as well as gardening tools and a nifty tin to keep stickers safe.
What did my kids think of it all?
Well lets just say that there was serious sibling rivalry going on over who got the Super Broccoli Man and who got the sticker album!! Yes, absolute hit with my two, even with their 5 year age difference (and yes, looks like I will be getting a second album and plush toy and more stickers ASAP!)
So I can say these will no doubt be an even bigger hit than the previous  hero's Woolworths cards and how exciting for us parents this time too, not only seeing our kids excited about something and collecting things and interested in things outside electronics but they are excited and its all about real food and growing food!!!
"

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May is Peppa Pig Friendship Month!

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Happy Cooking!
Love Bek XX

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We all have heard that a great breakfast and a good lunch gives kids the best possible start to their learning for the day.

It's Naplan week for us and my daughter is both excited and nervous.
She is so excited about Naplan and really wants to give it her best, so the best thing I believe I can do for her is nice early bedtimes and lots of nourishing food.

Power up your Naplan kids at home with super breakfasts and awesome foods for their breakfasts and in their lunchbox!

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Persimmons are a fruit that not everyone is familiar with, or even has eaten and yet they have a long and vibrant history and have been used in places like China for over 2000 years.
Really high in antioxidants like catechins and gallocatechins (both anti inflammatory and anti hemorrhagic) and phyto-nutrients and anti tumour compound betulinic acid. Persimmons are said to help neutralize free radicals that cause degenerative diseases like cancer and even macula degeneration.

They are also said to be an excellent fruit to eat when wanting to lose weight as they are extremely low in calories while still being a good source of fibre and nutrients like vitamin c and b complex vitamins. Even manganese, copper and potassium.
Persimmons or kaki trees are grown worldwide, extensively in Asia and have an exciting flourishing industry in Australia too, in particular the stunning persimmon farm I recently had the delight to visit nestled near Nambour run by the Jeffers family, owners of the absolutely gorgeous Jeffers Market stores, what an absolute jewel for the Sunshine Coast and Australian seasonal produce.
On the lovely farm I met Stephen Jeffers, an inspirational advocate for real food, local and seasonal produce. What an amazing family the Jeffers are, not just successful business owners on the Sunshine Coast but also farmers from this area since 1954 through the generations with such strong links to the region and great Australian seasonal produce. When you hear Stephen talk you are taken in by his passion and dedication for real, fresh produce and his knowledge. One visit to the Jeffers market stores and you can see instantly their passion for organics, pesticide free produce, seasonal produce and local products and even natural and healthy living products and ingredients.
I had the absolute pleasure to listen to Stephen talk about Persimmons, a subject close to his heart and one that he is an expert on. Stephen has traveled the world talking about and studying Persimmons and how they are eaten, grown and loved around the world.
Persimmons have strong roots in many cultures including French, Italian, Japanese, Chinese and Spanish cooking and were used as food and as medicine by many cultures including the Native Americans and early European Colonists and during the American civil war.
Persimmons are either astringent or non astringent and the variety the Jeffers grow are a non astringent variety called FuYu, and they are absolutely delicious!
For some reason these stunning fruits have been a little overlooked by shoppers in these modern times but they are fast making an exciting splash onto the seasonal, fresh produce scene and for good reason, not only are they vibrant and delicious but they are a really exciting ingredient for many sweet and savoury dishes.

Like my beautiful persimmon, passionfruit and pineapple spelt cake below!
You can find the gorgeous Jeffers persimons at either their Yandina or Maroochydore stores on the Sunshine Coast, Qld or in Brisbane at IFruit Kenmore, James st market or Ferry Rd Market.
 

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This is a game of skill, winner selected by judges and no correspondences will be entered into.
Winning entrant must be an Australian resident and must have left a comment on this blog.
Winner has 2 weeks to claim prize of their will be a redraw.
Winner notified by email.
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CLICK to watch me cook on the Great South East!
I love to cook and I love fresh ingredients. I love seasonal ingredients, organic ingredients, unusual, heirloom, traditional and especially, local ingredients!
Where I live on the Sunshine Coast in Qld, Australia there is an incredible amount of talented producers, farmers, real food loving sellers and cafes and food product entrepreneurs!

For 12 months I produced delicious, unique and real food inspired recipes all featuring outstanding local products for local supermarket Maleny Supa IGA and a local products local recipes - recipe card series, and every month put on a tantalizing taste testing event for the public!

I also did a local food love tour around the Sunshine Coast and cooking demonstrations at the Cooroy Fusion Festival, Sunshine Coast Show, Real Food Festival and 9 libraries.
I also loved doing my own fresh local food column series in WHY Fitness Matters magazine, again featuring local and also seasonal produce.
I think it is something very exciting when you start to discover wonderful local food producers and products where you live, not only is it living more sustainability by buying local products you are supporting your local community, local farmers, local jobs, even your local economy.

On the Sunshine Coast?
You can catch me cooking live at this year's Sunshine Coast Show on June 14th and at 4 FREE wholefood cooking events you can get all the details and book HERE (until booked out)

What are some of my FAVOURITE food producers from the Sunshine Coast?
Nutworks
Olives Direct
Maleny Dairies
Gourmet Afrika
Noosa Chocolate Factory
Buderim Ginger factory
Chic Nuts
Gourmet Garden
CoYo
Queensland Yoghurt
Maleny Cheese
Noosa Chilli
Ct Fine Foods Pastas
Gluten Free Grain Free co
Maleny Avocado Oil
Suncoast Limes
Kenilworth Country Foods and Cheeses
Pomodoras
Essential Grain
Crystal Waters Sourdoughs
Fairtrade & Organic Montville Coffee
Planet Organic

There are so many more than this list too and of course SO many wonderful local farmers, fresh produce growers, organic growers, fresh free range eggs, local raw honey, markets, home baked goodies and more.

Happy Cooking!
Eat Beautiful. Live Well. Be Active. Live Happy.

Bek XX

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But if your going to enjoy some delicious chocolate why not make it beautiful home-made your body will love and you wont have to run off for several weeks!

On the Sunshine Coast we also have the delight of the Easter weekend Kenilworth Cheese Festival complete with a kids "cheese hunt" as apposed to an egg hunt, cheese rolling ( a lot of fun!), cheese factory taste testing, wine taste testing and numerous gourmet and interesting stalls to delight. a pleasant way to spend Easter Sunday and a savoury break!

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Beautiful days are perfect inspiration to get outdoors, go for big walks, swim, run, hit the gym.
but when the cooler weather starts to hit, the rainy days and the chilly mornings can lend to us swapping sneakers for sleep ins, gym visits for snuggles on the couch with dvd's and letting some of those exercise routines slip a little, sometimes even a lot! And then throw a few Winter bugs into the mix like the odd cold, cough and flu and you can really lose your fitness mojo..
But Winter is the best time to actually ramp up your fitness and health levels and best of all being fit, strong and healthy is your best defense against all the bugs that get around that time of year, and if your a busy mum like me - you know, you just don't have time to get sick!

So how is my family SuperCharging our health and fitness?
Well Australian Fitness Week is 7th to 13th April and there is inspiration all around you like Fitness First's pay as you go flexible gym plans, free twighlight bootcamps in the city (fun!) and a 1 day guest pass so you can try before you buy, which is such a fantastic idea.

We will eat well and exercise every day. For me using weights will be much more of a priority. We are making our health important. We have also pledged as a family to do something energetic and fun every weekend on top of daily exercise, yes, even if it raining!
Think climb a mountain, long waterfall trek's, canoeing, surfing, dancing, yoga, maybe an outdoor bootcamp!

AND thanks to the ever inspiring Fitness First we are inspiring ourselves to have a green smoothie or green juice EVERY DAY by growing our own organic smoothie greens!

• Brunnings All Natural Garden soil (60 litre)
• Richgro organic compost (25 litre)
• Dynamic Lifter (as directed on packet)
• Coir Peat  x 2 bricks (you buy this in a compressed block for under $3, add water and it swells up, lots of fun for the kids this part - we use this peat and not actual peat moss as peat is an limited resource so we try not to use it)

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There are some meals that are just fun. Meals you gather around as a family, everyone laughing and basking in the ambiance of the shared moment. For our family we love a shared dish. There is something so intimate about it, you cannot help but enjoy each others company and be really present, together. Enjoying life.

One of our family's favourites, one I grew up eating myself as a kid too is nachos.
These are our vegetarian, refined sugar free, additive free, high protein, healthy and yet, truly, delicious nachos.

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Exercise we all know is important for a healthy, happy body but it can also be fun and a great way to socialise, spend quality time with our kids, make friends, challenge ourselves and find our inner strength and love for our bodies as well.

Putting the FUN and the planning back into fitness for 1 week thanks to Fitness First I swapped my unstructured and untimed long pram walks and swim laps at the pool, for a very exciting, very specific and wonderfully challenging routine created by the dynamo duo The MerryMaker sisters

Do you do the exact same exercise routine each week?
Have you ever tried changing it up a bit? Challenging yourself? Adding specific structure? It feels amazing, even if you think you are pretty fit, a new routine or exercise feels so energising and motivating.

I was a little bit worried at first about fitting it in completely and space wise as a single mum of two kids and all that, that entails but I already am pretty good at fitting in a hand weights routine and some great deep stretching at night after the kids go to bed so I made it work (maybe not the best time of day to be working out, but it sure is the easiest and quietest!!) It would have also been a great one to do at the gym like in a Fitness First Gym's functional area and you could even combine it with a great gym class to make a fantastic session and also so you have the added safety of experienced personal trainers on hand to make sure you are doing everything correctly, which is so important.

What the girls put together was fun and very motivating, it let me go to bed with muscles that feel worked, a body that felt like it was being taken through its paces in such a good way.

I used to go to the gym a lot before my second baby and this routine made me (and my body) remember how good it really feels to take part in a structured work out, a work out that challenges you and makes you want to do more, be more, feel empowered in your body as well as doing exercise for mood and health like walking.

So I have had a great exercise week, OK except for one particular component I have to be honest, the pull ups! I seriously need work to get them happening properly!

What was my work out?
I am sharing it's outline with you, fellow mummy readers so you two might be inspired to shake up your routine a bit. I do highly recommend always seeing a personal trainer and your medical professional prior to undertaking and new exercise and it makes such a difference if you can learn a new routine under their watchful eye, ensuring correct posture and of course because you feel so much more motivated!!.

DIRECTIONS this is a functional fitness based regime. High intensity for a short amount of time. This would be for intensity level 8-10, though it could also be for lower intensity with lighter weights. Use weights that you feel comfortable with. These workouts can be completed in the new Fitness First functional area. We’ve added a yoga/walk for recovery.

Day 1
4 rounds for time (25 minute cut off)
10 shoulder push Press
30 skips
10 pull ups (assisted if required)
30 skips
20 push ups
30 skips
20 kettle bell Swings
Day 2
24 minutes, as many rounds as possible:
3 push ups
4 pull ups
5 box Jumps
Day 3
4 x 3 minute rounds of:
500m row sprint
Maximum amount of back squats in remaining time
3 min rest
*each back squat takes 1 second off your row time.
Day 4
20 minute cut off:
400m Run
21 x pull ups
21 x kettle bell swings
400m Run
15 x pull ups
15 x kettle bell swings
400m run
9 x pull ups
9 x kettle bell swings
Day 5
Every 2 minutes for 20 minutes complete:
5 x deadlifts
10 x weighted sit ups
Maximum amount of pull ups in the remaining  time
Day 6
Flow yoga/ Body Balance class at Fitness First OR leisurely walk.

NOTE: I didn't have a kettle bell handy over the week and couldn't make the gym due to a hectic schedule so modified with hand weights and the pull ups well, keeping with honesty were a bit of a challenge....
I am yet to master pull ups well, ok really at all in sets if I am being honest, and actually even when I was training in taekwondo and boxing and the fittest shape of my life  before baby number 2 I had trouble with these so achieving them and achieving them well is something on my goal list and something I know I need to get coaching for specifically in the gym to get there with an expert trainer that gets me and my body and what I need to do to get there, that can teach me, guide me and make it happen. This is what I plan to do as my youngest starts kindy soon and I will be hooking up with experts like Fitness First to get me back into my fittest body ever - hello Summer bikini's this Christmas!

Thank you Fitness First and The MerryMaker Sisters for shaking up my routine and putting the challenge, motivation, precision and FUN back into my workouts, not to mention finishing it off with healthy chocolate!

#lifeisgood #changeforethebest #Fitnessfirst #beahealthyhappymum

BEK XXX

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I still remember the very first time my mother made me avocado muffins. I remember thinking she was mad, until I ate one! The delicious, nutty flavour was so nice and they were not too sweet like muffins can sometimes be.
It is drizzling with rain here where I live on the Sunshine Coast so a batch of these warm from the oven is a just perfect for filling the house with warmth and oh so yummy smells this morning X


Avocado & Coconut Muffins

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When your a mum taking on exercise, sport or something physically challenging might seem overwhelming but it truly is worth taking that first step!
I know I talk a lot about how much difference exercise has made to my life, not just in weight loss, health and developing a positive body image but even I credit it to getting me through post natal depression.
When we become a mum there is never a more important time in our lives to make our health and our fitness an important focus.

I think exercise is a really great reason to take note of our health and where it is at or where we would like it to be. It is also a great opportunity to get mums out of the house, socialising and doing something that is just for them but with enormous health benefits.

So whether you want to try a fun run, take up a sport or look good in your pre-baby clothes again these top tips are for you!!

For me this year I am challenging myself now that my youngest is 3 to be more adventurous with exercise, not just work outs and walking, this year I am stepping out of my comfort zone and going to try lots of new things and challenges.
Right now I am challenging myself to fit fitness in wherever I can too, you have to as a busy mum right??
I have taken to swimming laps at the local pool while my daughter does her swimming lessons (its free and it is 45 minutes of swimming) and don't laugh... I have been entertaining my 3 year old, very much by trialing belly dancing at home dvd's thanks to my lovely local library! Hahaha Why not hey!
I also have the goal of next year going in my first ever fun run, a lot to do before that!

I am really excited today to bring you some expert tips and advice especially for us mums from leading Australian fitness expert from Fitness First so us mums can get started safely and make the most out of the training time we have!

Top Training Tips For Busy Mums
Penny Walsh Personal Training at Fitness First
Dee Why and Mona Vale

When you’re a mum wanting to get your body back after having a baby (or several babies) what is the first step you should take in regards to exercise?

First step you take is to make sure you have had your six week check-up from your doctor to give you the go ahead to exercise again, then I would strongly suggest getting a personal trainer or a fitness professional to advise you in the right direction.

How important is it to get the right instruction from a professional when you’re starting a fitness routine in regards to doing exercises correctly, posture and avoiding injury?

Getting the right instruction is very important when starting back into fitness as a woman's body after a baby has still got a fair amount of relaxin, which means the joints are still soft and can be easily injured if going into exercise too extreme or too fast. Posture needs to be monitored as I have found my past pregnant clients tend to have some lower back issues due to stomach separation and muscular strength being low. It is important to straighten up with your chest and shoulders back, as mothers tend to slouch forward when feeding and changing their babies.

What would you say is a good amount of exercise or classes to start with per week for a mum who may not have exercised for a while to start seeing changes or building stamina or for a fit mum?
A good amount of exercise does depend on the individual, but I would suggest after your check up, start off with say 4-5 walks a week for two weeks, complimented with some basic abdominal core work to help regain strength, then, building up to some cycle or pump classes where you can build strength and stamina for the next couple of weeks. By week four or five, you’re back into exercise and can bring in your tailored resistance program. Compliment this with some high interval cardiovascular training (this is generally for a fit mum!).

How important is strength training as well as cardio work to get your body and confidence back


Strength training and cardio work is very important. With the cardio component, you need to get the heart rate up and fitness levels up so you feel fitter – and bring in strength training to get that tone back into the muscles to feel stronger, leaner and firmer which is a huge confidence builder.

What is a great little toning exercise mums can do at home to complement their weekly workouts, say at night after the kids are in bed for around 5 - 10 minutes?

This is a great little toning workout at home and only takes 5-10 minutes:
i.Push ups- on floor
ii. Triceps dips- on chair
iii.Body weight squats
iv. Stationary lunges
These exercises are easy to do and can be done in a sequence of sets and repetitions.

For mums wanting to challenge themselves, how long should they train before entering a fun run type event?
Mums wanting to challenge themselves in entering a fun run type of event should be training 6 months-1 year, depending on their fitness levels, injuries and prenatal exercise that has been undertaken. Don’t put too much pressure on yourself, slowly build correctly, properly and safely!

What are the other benefits to exercising after having kids other than weight loss?
Benefits to exercising after having children are:
i. Build confidence to make you feel better with your body
ii. Your body gets back into shape quicker
iii. Good endorphin's rise within
iv. Your body strengthens up quicker which allows joints to hold it better after all the relaxing softens it
v. You have an energy increase to be able to deal with the daily routine of a child
Here's to fit Mums!!!!!!!

Thank you so much Penny for your time and sharing your expert advice with us and a huge thank you to sponsors Fitness First


Fitness First is a leading Australian gym chain that is striving ahead with innovative ideas - they even have their own inspirational magazine and free bootcamp sessions in some locations! If your a busy mum wanting to get fit they would be the ideal, flexible choice.
Find them on Facebook, twitter and check out their website and gym locations.
#Changeforthebest

Bek XX

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 The kids had the best time! What a fantastic day out and so much for kids to do. They get to feed baby animals, ride the toy animals, see the cows coming in from the field to be milked, see all the amazing machines filling the milk bottles and even watch a hilarious Moovie!

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