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  • BERRY BANANA CRUMBLE MUESLI BARS I think like all parents
    6 days ago by brownpapernutrition BERRY BANANA CRUMBLE MUESLI BARS... I think like all parents I’m constantly searching for new, delicious and nourishing treats to pop in the school (and my...) lunchbox and these BERRY BANANA CRUMBLE MUESLI BARS totally hit the spot. They’re a great source of protein with both eggs and quinoa flakes in the mix, the yummiest balance of sweet from fruits and some honey or maple, and rich in fibre and healthy fats from a mix of seeds, coconut flakes and olive oil. I’ve popped some options for ingredient swaps in the recipe if you don’t have these on hand too.
  • I often share Jets lunchbox on my stories and get
    1 day ago by brownpapernutrition I often share Jet’s lunchbox on my stories and get such amazing feedback and thanks from parents so if you need inspiration (don’t we all?!?!?) then have a look on my stories reel under LUNCHBOX. This was Jet’s lunchbox today - simple ingredients made delicious and abundant in quality nutrition to keep up with his growing body and insatiable lil dude appetite! I aim to get veggies in at recess, lunch and crunch and sip, the majority of Australian children don’t eat the recommend intake of vegetables, so incorporating them in just small doses is a great way of conquering
  • Found my meal prep groove today well and truly planning
    3 days ago by brownpapernutrition Found my meal prep groove today well and truly... planning for minimal grocery shopping this week so I grabbed the few veggies left in fridge and reached deep into the pantry and freezer to create all this. Bit of fun! Ok here goes: Chai spice Almond macadamia cookies Green veggie soup seed snaps dhal tuna pasta sauce peanut butter chocolate muesli bars homemade chai spice mix to warm up mid arvo during the week some mini choc cookies using the leftover almond meal, cacao nibs maple olive oil and an egg - I didn’t record the choc cookie recipe but
  • Gut lovin immune boosting EAT YO GREENS SOUP with delisssshhhh
    9 hours ago by brownpapernutrition Gut lovin, immune boosting EAT YO GREENS SOUP with delisssshhhh garlic sour dough croutons and a bangin side of 5 HEALTH HACKS TO BEAT COLDS AND FLU this season now on the blog. Been tucking into this all week for lunch with  @remedydrinks  Ginger Lemon booch - one of the originals flaves I ever tried and still love it so much!!!! Bring on those organic acids in the booch baby - SO beneficial for your gut. Remember the gut houses your immune system so you MUST look after it if you want to stay in top notch over the winter
  • Its WHOLE GRAIN WEEK soooooo its definitely the right time
    2 days ago by brownpapernutrition It’s WHOLE GRAIN WEEK soooooo it’s definitely the right time to give you guys more of my fave slow cooker recipes which incorporate beautiful WHOLE GRAINS with heeeeeeaps of vegetables and legumes and this one is a winner! I know EVERYONE will love it, my 9 year old wanted to eat it straight from the pot! Whole grains are a fab way to incorporate more energy sustaining carbohydrate into your diet, with the added boost of fibre to feed the beneficial bacteria in your gut and a WHOLE stack of vitamins and minerals too. Have ingredients such as brown rice,

How to look after your emotional well-being as a mother

WORDS : Lucy Kemp, Counsellor (Infertility and Pregnancy Related Trauma)

“Being a mother is one of the most rewarding jobs on earth and also one of the most challenging.It is sometimes difficult to reconcile the fantasy of what you thought motherhood would be like with reality.Take care of yourself. Debra Gilbert Rosenberg”

Motherhood is a journey; for no two women is this journey the same.  When I was pregnant with my first child, my own sister wisely told me “no-one gets it easy.”  Everyone has a challenge at some point – whether it be conceiving, pregnancy, giving birth, breastfeeding.  Certainly in my own experience she was right.    As women, we are born with an innate desire to nurture and create our own family.  We fantasise about an easy conception and pregnancy and that “perfect” baby who will feed, settle and sleep but often the reality of motherhood results in a challenging yet incredibly rewarding experience. 

During pregnancy, it is so important for a woman to allow herself the time to prepare both mentally and physically for motherhood.  This will be different for everyone but may involve a holistic birth preparation course such as Calmbirth, leaving work with enough time to rest and keep up some gentle exercise and spend time talking to your partner about how they can be involved on a practical level when the baby is born.

In our society, new mothers want to be perceived as coping with whatever challenges they may be facing.  This is often made worse by what I call the “motherhood myth” – the myth that the woman in your mothers’ group / family / social circle has the perfect baby.  Women need to feel more comfortable sharing their stories about motherhood – both the good and the bad – so that we can provide each other with emotional support.  Find your “person” – maybe a friend who has had a baby at the same time – somebody who will allow you to be honest about your challenges in adjusting to life as a new mum.  As women, we all feel better when we can talk about whatever is going on.

One way to break this myth is to encourage new mums to feel comfortable to say yes to help or support offered by family and friends.  Being at home with a baby can be isolating and exhausting – take ‘baby steps’ to allow yourself a break by accepting an offer for somebody to come over to fold your washing, drop off dinner or look after your baby even just for half an hour to allow you the mental space to go out for a walk alone in the sunshine.

The arrival of a child results in a huge shift in the dynamic of every relationship.  It is really important, as a couple, to acknowledge this.  Men want to be able to help – it is innately important to them to be able to “fix things” – but so often they just don’t know how.  Talk to your partner about what you need and how they can help on a practical level – bathing the baby, ensuring you get that quiet half hour to yourself while they take the baby for a walk.

Most important, remember that motherhood means a huge shift in a woman’s identity which impacts self-esteem.  I really believe that creating time to be kind to yourself in whatever way you need makes such a difference.

+ You can find Lucy Kemp and her services via www.lucykemp.com.au

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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