Cauliflower rice is a great way to minimise the carbs and up the veggie intake. Here is the basic recipe plus three twists to accompany various dishes.
Basic Cauliflower Rice
This is a lovely aromatic version good for Thai style dishes.
Chinese Fried Rice
This is super easy.
Garlic and onion
Scrambled egg (pre-prepared)
Broccoli (cut into small pieces.
Carrots (thin julienne), or capsicum
Feel free to share your cauliflower creations!
About the Author
Christine is a mother of two, personal trainer, and Thermomix lover. If there is an opportunity to sneakily add more vegetables to her kids diet, she is onto it.
Meals generally have to tick off three boxes in our house: quick, nutritious, delicious. I also love it when I can say goodbye to an overpriced packet mix from the supermarket and make it myself, making tacos an absolute winner in our house.
I was given this recipe by a friend and there are various versions on the internet. You can experiment with the herbs and spices and come up with your own signature taco seasoning!
1 tsp oregano flakes
1 tsp sweet paprika
1/2 - 1 tsp pink Himalayan salt
1 tbsp ground cumin
1 tbsp onion flakes
1 tbsp garlic powder
tiny pink of cayenne pepper
Throw it all in a high speed food processor and blend until fine (In the Thermomix I do speed 10 for 10 sec).
I make double the mixture and keep half in an airtight container for the next batch of tacos.
To cook your meat mixture, brown your choice of protein (we love beef or pork mince) add seasoning and 1/3 cup of water (more if needed), red kidney beans (or any type of bean or legume) and simmer till cooked.
Serve with fresh salad, sour cream, cheese and your choice of taco shell. Lettuce leaves also work well for a natural taco shell option but the kids manage better with a hard shell. Mum and Dad might also like some tabasco sauce ;-)
If your little ones need more convincing to try tacos they might enjoy the book "Dragons love tacos". It is a favourite in our house.
About the Author
Christine is a mother of two and lover of home made food.
Should you go to the toilet “Just in Case”?
The answer = A BIG NO!!
A bladder, when functioning normally, gives us two signals to go to the toilet. The first is the “gentle warning” that gives us a vague sensation that we need to go and you can think of this as your “warning system” that within the next hour or so, you will need to find a toilet. We can resist this first urge if our bladder is healthy. The second signal is a stronger and urgent feeling low in the abdomen, that tells us we need to find the nearest toilet asap.
If you go to the toilet “just in case”, you are emptying the bladder before either of these signals have occurred. If you do this frequently, and over an extended period, the bladder becomes used to this lower threshold for capacity and the “I’m full” signal will be sent sooner and sooner. Hence, it becomes a vicious cycle of you emptying when you don’t actually need to, and your body telling you that you need to empty when the bladder is at low levels.
What you should do if you feel your bladder control is not what it should be:
Seek help: A physiotherapist with pelvic floor experience can give you the education you need and discuss your individual circumstances!
When you feel the urge to go….ask yourself if it is a “warning” and if you can, try to hold or distract yourself and the urge may pass. A legitimate “I’m full” signal will NOT pass. When you empty your bladder, always sit down and fully relax (close the door because the you know the kids are going to come in with a crisis the minute your pants are down!). No hovering in public toilets by the way! Ensure that you fully empty your bladder by relaxing your tummy and pelvic floor.
Caffeine, alcohol and fizzy drinks are all bladder irritants so you may want to cut back on these.
And please, let’s not teach the next generation of little girls to go to the toilet “just in case” before they leave the house. You will be doing them a huge favour!
About the Author
Kate Boucher is a physiotherapist with over 14 years’ experience and mother of 3. She is a strong believer in a comprehensive, integrated approach to health. Kate enjoys working with mothers both pre and postnatally – whether it be to treat back and pelvic pain and instability or in addressing pelvic floor and core strength. She also understands the desire some have to return to high level sport and exercise and has intricate knowledge in establishing safe pathways for these goals to be reached.
You can find Kate at Go2 Health at Everton Park.
At Go Mum! we are famous for having a friendly and supportive exercise environment. But don't take our word for it. We asked Rachel, a Go Mum mum about her experiences of motherhood and exercise.
1. How many kids do you have and what are their ages?
I have two children. Caitlin is three and a half and Thomas is about to turn one.
2. What do you most like about being a Mum?
Watching them grow and develop their personalities. Caitlin is now at an age where she can come out with pretty funny comments and ideas. Yesterday when I was trying to get her to talk she told me that she had lost her voice and that her mouth was in her leg! I love sharing with them things that I enjoyed as a child with my parents, be that blowing bubbles from soapy water in the bath with Thomas, or craft adventures with Caitlin.
3. Were you nervous about getting back into exercise after having a baby? If so, why?
I don't remember being nervous about getting back into exercise but I was a bit apprehensive about how I would manage to exercise whilst looking after a baby. Thomas was two months old when I did my first class at Go Mum and I remember that when he got a bit unsettled I popped him in the carrier for a while until that no longer worked and then Christine gave him some cuddles and he was fine! I've not had to worry about juggling exercise and childcare since as Christine is wonderful at helping out.
4. How long have you been training with Go Mum! Group Fitness?
Since January 2016.
5.1. Before starting with Go Mum! what level of understanding did you have about the importance of core & pelvic floor strength for pre and post-natal women? (out of 1-10, 1 being no understanding, 10 being a guru!).
I'd say a 2. I had some idea it was important but didn't know why. I remember going for a walk on my first day home after getting out of hospital with Caitlin (she was born by c- section) and I felt like I'd run a marathon before I got to the end of the road! After having Thomas I eased back into it much more gradually and through Christine have learnt lots.
6. What do you enjoy most about training with Go Mum! Group Fitness?
The friendly nature of the classes - everyone is supportive of one another - and the fact that I know my children are happy whilst I am exercising.
7. What are your main fitness goals for 2016?
To fit exercise into my life each day be that a Go Mum class, a walk or a swim. I like to mix it up!
8. Tips or tricks for new mums getting back into exercise
Know your limits - don't push your body if it doesn't feel right. And most of all enjoy! Exercise can be the last thing you feel like doing when you're sleep deprived but rarely do you feel worse for doing some.
9. What are you most grateful for as a mum?
Having two happy and healthy children and being able to watch them grow. I am so very lucky.
Thanks Rachel! We love having you and the kids in class and we will see you soon.
It can be daunting walking into a new class or gym but we have your back. Our trainers love helping out with your kids, and our classes are filled with everyday mums that are there for safe, fun, kid friendly exercise. We hope to see you in class soon.
This article was kindly written by a Go Mum! client, Kate. She shares her story in the hope of helping other mums realise that they are not alone and that there is a light at the end of the postnatal depression tunnel.
Post Natal Depression and Anxiety (PND) is far more common than most would think. I suffered PND after the birth of my second daughter but didn't after the birth of my first.
I initially spent approximately three weeks in the Post Natal Disorder ward at Belmont Hospital when my youngest daughter was about 6 months old. I was admitted as an involuntary patient. I simply wasn't coping. My youngest wasn't sleeping very well, I struggled with parenting my almost 3 year old and couldn't cope with any kinds of additional stresses that I normally would be able to. I kept telling myself I should be able to cope, after all I didn't have any problems after the birth of my first daughter. I thought I just had to keep going. But I hit a wall. I got angry. Angry at myself and my family.
I finally agreed for my family to have a home doctor visit me. She told us about Belmont's facilities for PND patients. It is an 8 bed ward mother and baby unit. I was breastfeeding and believed it was the only thing I was good at so I did not want to be separated from my daughter. I spent one night at the Royal Brisbane Hospital psych ward (which was a scary experience) and the next day I was transferred to Belmont Hospital (which was like the Hilton in comparison).
I was put on anti depressant and anti-psychotic drugs and received some amazing therapy. There was generally a midwife and psychiatric nurse on each shift so support was always available. I was assigned a psychiatrist who helped me identify how my PND developed and helped me work through these issues.
PND is an underlying hormonal imbalance that can be made worse by stressful events. This was my case. I spent 3 weeks at Belmont and commenced a course of cognitive behaviour therapy (CBT). Once home, I started to put into action some of the coping techniques I was taught and continued to go back for my course.
All went well for a few weeks until some stressful events triggered me again. I couldn't let them go, I wasn't sleeping very well, I got angry. I ended up back at the Royal Brisbane Hospital and then Belmont. My medication was increased and I spent a further couple of weeks as an inpatient. I was determined to get better. I still am.
I am enjoying being back at work, engage in regular exercise and am doing well. I have also become much better at accepting help when it is offered and not trying to manage everything on my own. I have no plans to stop my medication and believe we need to start talking about these experiences, to educate and help others.
About the Author
Kate is a mother of two and long term client of Go Mum! We thank her for her willingness to share her story and encourage all mums to seek help if they feel overwhelmed or don't feel like themselves.
Below are links to excellent resources on postnatal depression.
Also, our Go Mum! Advisory Board Member Amanda Bryen is a clinical psychologist that specialises in the treatment of postnatal depression and anxiety and does home visits.
At Go Mum! we are constantly learning and seeking out the best women's health advice and local practitioners. In this blog you will find articles from women's health practitioners that are passionate and experienced in their fields. We hope you enjoy the blog and encourage you to support these local businesses.