Fast Family Health Makeover in Four Steps!

Motivating yourself to eat your fruit and veg daily can be a never ending trial. You’re tired, the TV is warm and couch food just sounds easier. While you might you’re getting enough of life’s essentials from your morning apple, your children are following your example. Habitually skipping breakfast and guzzling coffee as a replacement? They’re watching. Ordering Thai because the dishes are dirty and your partner is away? They’re learning. Do you buy your lunch every day or pack a nutritious selection of sandwiches, fruits and nuts for yourself and the kids? Their future food choices depend on your example. It’s a lot of responsibility – being a parent doesn’t just involve feeding your child, but nurturing their health with fresh produce.

Being a parent doesn’t just involve feeding your child,
but nurturing their health with fresh produce.

The Restaurant Experience

The home menu can be a bit repetitive and boring – takeaway is seductive, revolving around the excitement and variation. Advertising, experience and friend’s houses shape our children’s expectations and food fantasies. Instead of serving up the same old spag bowl (even if it’s really great!) sit down with your kids and partner, and discuss what everybody likes and dislikes. Look up enough recipes to cover a fortnight, considering the likes and dislikes of each family member.

Responsibility and Consequences

Develop a rotating “Head-Chef” roster. The head chef is responsible for motivating, directing and tasting the dish; this is a great way to foster confidence and leadership skills in children, giving shy kids an opportunity to shine. If a chef has behaved particularly well, always reward their effort with a new book or family outing (bike ride, ice-skating etc). Never use food! Assign everybody else a job for the week; peeling vegetables, stirring sauces, combining ingredients.

Turn it Off & Tune In

Turn off the TV; ban mobile phones, work calls, email and tablets. Be aware, everybody will probably hate you for the first couple of weeks. Talk about your day, giving a win and a loss; encourage the kids to join in too. Creating an open network will establish trust and lasting communication, helping you to regain control of your own diet and your family’s relationship with food.

Get Up. Get Out. Live Life

Our world is becoming technologically dependent. We spend most of lives, for work and pleasure, in front of screens and stimuli, pumping down the occasional unhealthy snack. While it may not be possible to completely eradicate potato chips and treats, start introducing nutritious options to accompany a movie. Buy some unsalted, unbuttered popcorn and serve water, flavoured with lemon. Freeze berries into ice-cubes to make their drinks fun and colourful. Most of all, for two or three hours every weekend, get out together. Have a game of cricket, go rollerblading, book into the local rock climbing centre and further your trust in each other, race to the top and sweat your stress out.

Do you need a little help to get started? DDSWQ Medicare Local provides community outreach services, educating parents and giving families the tools they need to make positive choices for the rest of their lives. Nutrition is an ongoing process, don’t let the bulge beat your family.

Image Credit:
StockImages – FreeDigitalPhotos.Net

5 Fun Healthy Heart Meals

If you are interested in eating to protect your heart, you’ll find that it is a fantastic time to look into healthy heart meals. Meals that are good for your heart are low in saturated fats and low in cholesterol, and all of these recipes are great for you when you are looking at how you can move forward towards a healthier heart.

healthy heart meals

Vegetarian Lecso

Lecso is a Hungarian stewed vegetables dish that can be made very low fat through the use of olive oil. Onions and garlic are lightly fried in olive oil, and then red and yellow bell peppers and tomatoes are added to the pot. The mixture is covered with water and then simmered for hours, with more water being added when necessary. The result is excellent served on brown rice or wheat bread. To put some protein into it, add ground chicken or ground turkey.

Whole Wheat Pasta Salad

Whole wheat pasta is always a good choice for your heart, so think about cooking some, cooling it in cold water and mixing it with some low fat mayo and olive oil to make a pasta salad base. Add diced onions, chopped bell peppers, a can of tuna, a few teaspoons of lemon and some capers and you have a fantastic salad.

Root Vegetables Bake

Cut up sweet potatoes, beets and carrots and mix them in a baking pan with minced garlic and chopped onions. Drizzle the mixture with olive oil, and bake for about forty minutes at 400 degrees. The result is a flavourful and delicious baked dish that can be served with a dollop of sour cream.


Fry some onions and garlic in olive oil, and then add a cup of short-grained rice to the pan. Toast the rice, and then add a half cup of white wine. Stir in four cups of low-sodium broth by the ladle, adding more broth when the previous ladle is cooked in. This takes about forty minutes, and the result is deliciously creamy without using milk or butter. Add a tin of mushrooms or tuna for a richer taste. This does well as a side dish or as a main dish, depending on your preferences.

Stuffed Tomatoes

Hollow out a few tomatoes. Create a mixture of canned tuna, chopped red onions, chopped black olives, a small amount of olive oil and a chopped hard-boiled egg. Spoon the mixture into the hollows of the tomatoes and top them off with a sprinkle of cheese. Then simply put the stuffed tomatoes in a baking pan and bake until the cheese is thoroughly melted. This is a fantastic meal when you have in-season tomatoes.

The truth is that eating heart healthy does not mean that you have to eat dull food. There are plenty of flavourful well balanced diet out there that are quite healthy for you, and though this might mean learning how to cook something new, you will find that it is easier than you think. Make large batches and freeze them, and you’ll find that you always have something tasty to eat in the fridge. It is also good to keep in mind that there are many websites out there like that you can view for further information on handling your cholesterol as well as interesting tips to make life easier when transitioning into your new healthy lifestyle.

Image Credit:
Grant Cochrane – FreeDigitalPhotos.Net

Tips and Tricks for Luxuriously Thick Hair

Having luxuriously beautiful thick hair is an asset that many women desire to have. But not everyone is blessed with this type of hair – some have limp, flat and lifeless hair that women struggle to put up some volume.

thick hair
Different techniques in blow drying hair can make a big
difference however thick or thin your crown is.

To achieve that sexy, bouncy and gorgeously beautiful thick hair that you see in fashion magazines, here are some easy tricks and tips to follow.

Do Highlight

Highlights on hair can give you are natural sunny look and boosts those limp strands from the inside out. Hair lightening agents work up the hair shaft up to 3x its natural volume to make it appear more lustrous and fuller.

Do Layer

Having the right hairstyle can do a lot for your crowning glory. If you have limp, lifeless straight hair, ask you stylist to give you a flattering layer that frames your face and adds volume to your hair. Naturally limp hair can get a boost when it’s shorter so ask for a style that doesn’t go beyond chin length. This way you get even more control on the height and shape of your hair.

Do Blow-Dry

Different techniques in blow drying hair can make a big difference however thick or thin your crown is. Let your hair air dry as much as possible to minimize the damage. Using heat can stress out the hair and cause breakage and thin out your hair even more. Just part your semi-damp hair on the other side of your natural part and dry it this way to lift it up at the roots.

Do Use Lightweight Hair Products

Thin and limp hair can be dragged down when you use heavy creams or gel. To lift it up and add more volume, use styling products made from natural ingredients. These products are free from harsh chemicals and mild enough to bring maximum body to your limp hair.

Do Nourish Your Body to Nourish Your Hair

Being healthy physically will reflect healthy hair as well. People with vitamin B6 and Iron deficiency tend to have dull, lifeless hair that breaks easily. By nourishing your body with healthy diet of fruits and vegetables, your hair will also grow healthier and fuller. It won’t be long until you get luxuriously gorgeous thick hair that you can style any way you want.

Image Credit:
Marin – FreedigitalPhotos.Net