Monday, August 12, 2013

little changes all add up ~ giveaway!

I'm just jumping right in here... I got thinking tonight about how I can make all these little changes for my family's health, and how they can have a huge effect on their lives and the health of their bodies.  Woah.  I know, such a deep thought process, and it's way past my bedtime already!  Because big changes are really really hard to make.  It's really really hard to say, eliminate all sugar from our diet.  It's tough to try and commit the whole family to regular outdoor activities.  Both of these changes would be super if we could flick a switch and make them happen like that.  But I think it's going to take a lot of little changes to see the whole picture come into focus.  

I've been invited to take part in a Soup/Heart Foundation's "Mum's United" project, and it's a pretty exciting project, because not only do I get to cook yummy food for some friends (more on that later) I get to share some of the fun with you guys with an exciting giveaway.  The friendly people at Soup have provided a shopping voucher to the value of $200 for me to give away to one lucky reader/commenter.  Details for the giveaway are below.

I'm thinking about a few things... are we eating enough fresh fruit and veggies? are we drinking enough water? is there to much hidden salt and sugar in the things we eat? how can we be more active? how can I convince LadyBug that broccoli really isn't evil and she should just try it, just once, and I promise she won't be sick?  Some pretty big issues, but ones I am hoping to break down into small little changes, that will add up to important changes for us all.

One of the first ones I want to tackle for us is the hidden salts and sugars.  Most nights we sit down to some extravagant meal I've spent all day creating.  Ok, not really, it's usually like a 30 minute dish that takes next to no time to make and is usually pretty amazing (if I do say so myself).  I call LittleBee to set the table for dinner, and out comes the sauces.  Because somewhere along the way, LadyBug has become accustomed to having sauce on everything.  Red sauce (tomato), brown sauce (bbq) and occasionally yellow sauces (mustard) are dolloped on her plate in a way to entice her eat her dinner.  And what usually happens is she happily licks the sauces off and leaves the actual food.  (There's a whole other blog post in that comment alone!)  As we sat down tonight to have a variation of "not fried rice" I realised that the sauces weren't at the table... and I didn't say anything (insert evil laugh here). When the components of the meal (rice, meat, veggies, eggs) are all mixed together I season the meal with tamari or soy sauce, and this way I can control the amount that is added.  But usually, the soy sauce is also at the table, and we all take turns in making our dish turn a charming shade of brown as we drown it in sauce.  One bottle of sauce we have in the fridge has over 12,000mg of sodium per 100ml of sauce!  Yikes!

our "not fried rice" topped with sliced egg

Salt is also hidden in many canned foods and pre made stocks, so I'm starting to look at either the "no added salt" varieties (the Heart Foundation Tick makes that easier when shopping), or even making these myself (which is very rewarding).  

So tonight it was a small change.  But I think that in changing our behaviour gradually, we will start to see how much of a difference it really makes just being a little kinder to our bodies.

There are lots more changes to be had... and little by little, they really will add up for us in the long run.

at least one of us is getting exercise!

Giveaway is now closed.  Thank you to all who entered!  Congratulations to Sarah, you will be receiving your grocery voucher in the mail very soon!

GIVEAWAY TIME!  Time to get thinking about your family... 

What ideas do you have to make some healthy changes in your family?  Like, what ways can you increase the veggie intake at your house, or what fun ways do you have to spice up meals to make them more exciting and healthy at the same time?  
Maybe you have a great idea for getting the family out together to get active. 
Comment on this blog post with your "healthy lifestyle change" idea, and you'll go into the draw to win a $200 shopping voucher for Coles Supermarkets to help you on your way.  Think of all the fresh fruit and veg you can buy with that!  

Start thinking about changes you can make... get commenting and good luck!

This giveaway is open to Australian residents only.  The prize has been supplied by Soup, and the opinions in this post are my own.  The winner of this giveaway will receive a supermarket voucher valid at Coles Supermarket stores, to the value of $200 (plus postage).  The winner will be drawn on Monday 26th August at 5pm using  The winner will be notified, and the winner will also be announced on this page.


  1. Thge best thing we did was to get a pooch! In the last 4 weeks of the pooch in our lives, i have taken the kids outside more times than in the last 6 to 10 years! Every time I turn my PC on he pees on the floor.
    Awesome... everyone should get one!!

  2. I like to get active every day. Make the effort to walk the dog, take the toddler to the playground/playcentre, or just rug up and run around with them in the yard. It only takes 20 minutes of activity a day to feel and look healthier!

  3. Well I'm going to have to stop coming to your house for tea, I need to get off tea and the heavy stuff (coffee) that I have started having recently. No, I won't stop visiting but I do need ACCOUNTABILITY and I think that's one of the things that we all need when we're going to make any change, you need someone to check up on you. To ask you the hard questions and remind you of what you decided to do.
    As for dietary changes, I want to get back into making cultured vegies, your kimchi has inspired me! Also cultured dairy, and cultured drinks. Really need to get back on the good bugs!!

    1. BTW this is Sarah, in case you didn't know ha ha... but I can't select any other option to 'publish' except Anonymous.

  4. We go on a lot of bike rides, afternoon snacks are either fruit (banana milkshakes!!) or rice crackers, it helps that my kids aren't huge chocolate fans but I still am lol. I know this is open to Australian residents only but I have a mutual friend in mind who I would love to have the voucher if I win. I just started a new fitness routine from yesterday, every day is 15 minutes running or walking, 10 tricep dips, 5 push ups and 30 squats, have my very own reward chart up with the kids ones lol! Not sure on the reward yet though, maybe new exercise clothes

  5. We got our little one a bike so now someone has to push her or we take a ball into the garden. It also helps that she loves cauliflower (flower) and broccoli (trees). Megs

  6. We've made some massive changes to our diets. We've cut out refined sugar, additives, preservatives, colours, flavour enhancers, etc. And boy does it make a difference! We have so much more energy now and are much happier too (and the adults in the family have lost almost 20kg each! No more baby weight!). We went back to basics so to say and eat fresh meat, lots of vegetables, some fruit, eggs, seeds and nuts. It doesn't sound like much, but you'd be amazed at how many wonderful things you can make. My kids are pretty good at eating their vegetables, but I still love to hide vegies in everything! Some of our favourites are pumpkin custard, almond meal muffins (with raspberries, pepitas and sunflower seeds), stuffed capsicums (with mince meat and every type of vegetable you can get your hands on, chopped up in the Thermomix so it's tiny) and fried rice (using cauliflower instead of rice).

  7. have made changes in baking especially. Replacing refined sugars and processed flours with more healthier options. Spelt and or gluten free flours instead of Wheat, Agave/maple syrup instead of sugar. Its endless really. Hiding veggies are easy. A blender is an amazing product and tones of good things can be blended and replace your binding ingredience in hamburgers for example. The ideas are endless..

  8. What a blessing to win the giveaway, thanks Nic! By the way, I think a lot of people here showed some very VERY worthy suggestions and we can all share their ideas and do what works for each of us!


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