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Lifestyle & wellbeing blog

Keep up to date with my latest posts about Lifestyle, Food & Nutrition, Guest Interviews and much much more. For all my yummy recipes, visit the Recipes page.

Tag: Boost Your Kids Nutrition

Sep
08

Easy Ways To Make Your Kids Favourite Meals Healthier

Children develop a natural preference for the foods they enjoy the most, so we may as well make these ...

Category: Food & Nutrition, Kids & Parenting
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BRENDA'S BIG BATCH BIRCHER MUESLI⁠ ⁠ This is a BRENDA'S BIG BATCH BIRCHER MUESLI⁠ ⁠ This is an easy and delicious breakfast idea that you can make the night before. The combo of protein, fibre and good fats will keep you full & satisfied for hours! ⁠ ⁠ It's full of all the beneficial ingredients needed to feed your gut bacteria, making for a happy digestive system 😍⁠ ⁠ Recipe is in my bio. ⁠ ⁠ ⁠ ⁠ ⁠ #plantbased #breakfast #breakfastideas #overnightoats #bircher⁠ #healthybreakfast #healthy #nutrition #birchermuesli #overnightoats #inmykitchen #tastingtable #heresmyfood #birchermuesli #fromscratch #tastyfood #makeitdelicious #eatstagram #foodbloggers #eatthis #guthealth #breakfast #deliciousfood #breakfastideas #foodideas #sharefood #foodgoals #oats #lovecooking #simplefood
Who knew my experience out on the town with the gi Who knew my experience out on the town with the girls would lead to some deep introspection about boundaries and why mine were so lacking! Have you ever been left feeling uncomfortable by someone invading your space?⁠ ⁠ Head to the link in my bio to find out "Why did I let that stranger invade my space" and why you need to create a household rule that says no one has to engage in physical contact with anyone — including relatives — if they don’t want to.⁠ ⁠ I'd love to hear your thoughts.⁠ ⁠ ⁠ ⁠ ⁠ #personalboundaries #healthyboundaries #settingboundaries #setboundaries #mentalhealthmonday #mentalhealthmatters #selfcare #selflove #personalgrowth #lifestyletips #personalgrowth #healthyminds #peoplepleasing #selfworth #empowerment #selfrespect #healthyrelationships #personaldevelopment #parentingtips #innerwisdome #trustyourintuition #innerstrength #parenting #selfawarenessjourney #boundariesareimportant #peoplepleasernomore #sayingno #girlsnightout #honoryourself #sayingnoisok⁠ ⁠
How do we busy women nourish ourselves when we don How do we busy women nourish ourselves when we don't have five minutes from sunrise to sunset? How do we find the energy to focus on ourselves and understand the true importance of this? I'm sharing some simple ideas that work for me and might work for you too. ✨create a nourishing kitchen so there's always healthy, delicious food on hand, like the two delicious protein balls pictured for Zesty Lemon Protein Balls and Dark Chocolate Protein Balls - recipe links in bio. ✨commit to even 5 minutes of quiet time to breathe or lie down with your legs raised up on a wall. Feels SO good! ✨eat lunch mindfully with your feet on the grass instead of under a computer for some earthing/grounding. ✨exercise more efficiently by lifting weights or doing burst training create time to visit a naturopath or integrative doctor to check your overall health. This is so important and most are still doing sessions online. ✨run your household more efficiently so there's more time for fun stuff. . . . . . #selfcare #selfcarethreads #selfcaretips #selfimprovement #motivation #selflove #inspiration #blissballs #personaldevelopment #mindset #love #selfhelp #motivation #loveyourself #personalgrowth #mentalhealth #happiness #positivevibes #innerstrength #life #goals #selfconfidence #selfawareness #mindfulness #positivity#growth #growthmindset #selfworth #healthyhormones #stressreliever
On the weekends I like to set myself up for succes On the weekends I like to set myself up for success on the food and healthy eating front. Lockdown means there's more time at home so I'm making the most of it and going the extra mile with food and meal prep. The photos show what I cooked up this past weekend. Swipe across to see what I made: Vegetables - I cut up enough for a few days and everyone helps themselves. Having easy access like this ensures that a good variety of veggies are eaten with breakfast, lunch or snacks. Top up as needed. Granola - this is used for 'granola bowls' with yoghurt, milk and fresh or poached fruit or on top of homemade acai or smoothie bowls or smoothies. A batch usually lasts a week. Lamb mince - this has got lots of fresh mint and parsley and baby spinach and kale and is actually the filling from my gozleme recipe on my website. The kids add the mince as a side to their eggs in the morning or pop in a wrap with some feta and pre - grated cheese and toast in the toastie machine. They pop a good serving of those pre-cut veggies on their plate too. Pesto Pasta - I've always got a stash of pesto in the freezer which is easy to stir through some pasta. The kids then throw in whatever they fancy, tuna, baby spinach, olives, rocket, bocconcini .....My pesto recipe can be found via the link in my bio. Treat - I will always have a couple of treats on the go. There's always a batch of bliss balls in the fridge plus some healthy biscuits, muffins or cake. Loads of these on my website www.brendajanschek.com and via link in bio. I know it looks like a lot of work but I spread it out over the weekend and even use the Monday to do bits and pieces like cut up the veggies and boil up the pasta. It's so worth it to keep the kids well nourished and to ensure my week is stress free!
I had lots of messages about this blueberry I had I had lots of messages about this blueberry I had lots of messages about this blueberry smoothie which I popped in my stories so I thought I'd share it with you. It makes such a well-balanced, tasty meal or snack with protein, carbs, and healthy fats. I don't measure up amounts when I make this but I'll do my best to approximate below. I think the generous amount of yogurt makes it so yummy, and we get our favorite consistency by using milk sparingly. You can just keep adding splashes of milk until you get to your desired consistency though. Here we go for around 2 servings ... 3/4 cups nuts and seeds, your choice, whatever you've got in the pantry, I used linseeds, chia seeds, cashews, and almonds. 1 ripe banana, frozen if possible, otherwise use what you've got 1 cup frozen blueberries 3/4 cup plain yoghurt 1 teaspoon cinnamon powder 1-2 teaspoons raw honey, optional 1/2 cup milk of your choice, keep adding until you reach your desired consistency ice Grind up the nuts and seeds in food processor first. Add all the other ingredients and blend until smooth. Add splashes of milk as you go until you reach the desired consistency. Top with ' My favourite homemade granola' recipe which you can grab via the link in my bio. . . . . . #blueberrysmoothie #superfood #smoothie #smoothiebowl #smoothies #smoothierecipes #superfoodsmoothie #superfoodsmoothies #plantbased #veganrecipes #healthymorning #morningroutine #blueberries #postworkout #postworkoutmeal #joyfoodsunshine #smoothierecipes #bestsmoothies #smoothierecipe #smoothietime #todaybreakfast #feedfeed #buzzfeast #huffposttaste #makesmewhole #blueberries #f52grams #f52community #realsimple #healthykids #foodblogeats
Wondering how your obsession with healthy food wil Wondering how your obsession with healthy food will effect your kids later on in life? Well, read what happened to me on @medium via the link in my bio. If you like what you read I would be grateful for a follow there 🙏 #food #naturalhealth #wholefoodsjourney #motherhood #motherhoodunplugged #motherhoodrising #truthbomb #intuitiveeating #ditchthelabels #intuitiveliving #nutrition #nourish #nourishnotpunish #joy #balance #foodisfood #peace #eatingdisorder #foodguilt #happy #healthy #aussiemums #feedfeed #parenting #parentingjourney #foodblogger #bodytrust #healthcoach #mentahealth #selfcare
✨DINNER INSPO ✨ This dinner was delish and ev ✨DINNER INSPO ✨ This dinner was delish and every bit was gobbled up by my crew. It was Moroccan lamb with yoghurt mint sauce and a roasted veggie, chickpea and feta couscous with enough for lunch leftovers the next day. . . . . . #leftovers #salad #couscoussalad #budgetmeals #mealplanning #mealplan #dinnerideas #familymeals #familyfood #slowcooker #lambrecipes #morrocanlamb #easydelicious #dinnerinspiration #familyfriendlydinner #recipes #f52grams #thefeedfeed #easymeals #simplecooking #dinnerinspo #simplecooking #easycooking #cooking #quickdinner #quickandeasymeals #quickandeasycooking #simpledishes #weeknightcooking #inthekitchen
When it comes to eating greens, it’s not all abo When it comes to eating greens, it’s not all about kale (believe it or not!).⁠ ⁠ We all know that eating a diet rich in greens is one of the best things we can do for our health, and as long as we are eating them, we really can’t go wrong. But often we get stuck on just eating our faves, or what’s trending (#kale).⁠ ⁠ I've put together a list of some super valuable greens which pack a powerful punch of nutrition, containing an array of vitamins and minerals which benefit our whole family's health enormously, as well as having wonderful cleansing and hormonal detoxing effects for those who might be experiencing symptoms like heavy periods, mood swings, anxiety, bloating, weight gain, skin issues, sore muscles and more.⁠ ⁠ Head to the link in my bio for a list of the Top 5 Greens in terms of nutrient density from the Centre of Disease Control and Prevention. ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #healthyhabits #foodforfuel #inmykitchen #lovetocook #nourish #whatsonmyplate #eatyourgreens #healthyfood #greensmoothie #eatyourveggies #smoothie #superfoods #smoothiebowl #realfood #livingfoods #rawfood #foodie #feedfeed #healthylifestyle #healthyfood #health #healthyeating #eattherainbow #organic #gorawba #plantbased #plantprotein #plantpowered #guthealth
I have run many courses and coached many parents o I have run many courses and coached many parents on fussy eating to help them raise adventurous eaters who have a great relationship with food. ⁠ ⁠ These strategies do require a bit of time to learn and implement and I always recommend bridging the gap with simple ways to boost the nutrition of the meals your kids already love, to ensure a good variety of nutrients in their diet to help them grow and develop.⁠ ⁠ I share some tips here- Easy Ways To Make Your Kids Favourite Meals Healthier- just head to my link in my bio.⁠ ⁠ ⁠ ⁠ #fussyeaters #fussyeating #rainbowplate #eatarainbow #pickyeating #pickyeaters #pickyeatingsolutions #healthyfamilyfood #healthyfamilymeals #mommyhood #mommylife #kidfood #healthykidsfood #healthykidfood #busymomlife #kidapproved #kidsinthekitchen #parentingtips #momlife #cookingwithkids #kidsinthekitchen #kidscooking #kidscook #childrencooking #home #bakinglove #kitchenhelper #simplereceipes #kidsmeal #foodwithlove⁠
How's everyone going on the feeding the family fro How's everyone going on the feeding the family front?⁠ ⁠ Especially your adolescents and teens who are going through rapid growth spurts and no doubt eating you out of house and home like ours are!⁠ ⁠ The amount of fuel in the form of food they require makes my head spin. At the same time it’s never been clearer to me just how important it is to support the health of our children through these demanding years of adolescence. The body needs so many more calories and nutrients than at any other time of their lives.⁠ ⁠ Check out my post via the link in my my bio where I outline why it's important SO to support the health of your tweens and teens through food and the best way to achieve it.⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #healthyteens #teenlifestyle .⁠ #healthylifestyle #fitfamily #healthykids #healthyliving #healthyeating #feedingkids #parenting #cooking #whatweeat #foodmatters #healthyhabits #familymeals #simplemeals #mindfulmom #mommylife #nutritiousfood #mindfuleating #mindfulparenting #todaysparent #happymomlife #wellandgoodeats #balancedmeals #feedyourbody #feedyoursoul #eatyourveggies #wellbalancedmeal #feedingmyfamily #keepitsimple⁠
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