Happy Mummy

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About Happy Mummy

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    Star Coach
  • Birthday 04/27/1983

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    www.evalindsayhealth.com

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    Female
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    Yoga, Cooking, Hiking, Parenting, Meditation, Traveling, Running

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  1. With this post I certainly don’t want to put any pressure on ladies who for any reason can’t exercise during their pregnancy. We are all different and we have different time availability and progress of our pregnancy. The purpose of this post is to help mums who would like to stay active or are in doubt which exercise is appropriate in their pregnancy. Some important facts about exercising while you are pregnant Pregnancy (if low risk) is a healthy state of being. You are not sick you are just pregnant. That means that if your doctor (midwife) gives you green you are allowed any exercise which doesn’t target your core muscles directly and doesn’t involve too much of jumping. Simply put think of your exercise whether it doesn’t place direct pressure on your belly or doesn’t cause an unwelcoming effect on your baby. Most of the medical care providers dropped now even the myth that expecting mums shouldn’t raise their heart beats above 150 per minute. As long as you used to this level of activity before your pregnancy there is no reason you should stop doing it now. My tip how to modify or choose the right exercise If you used to go to gym before you got pregnant you can keep going just slow down a bit, avoid excessive jumping, drop or lower the weights and avoid exercises like planks, crunches, Russian twist etc. If you used to do loads of running, you can continue running. Just take it easy, slow down a bit until it feels comfortable. Your body will tell you when to stop. Usually that happens around week 19-20. If you used to do yoga keep doing it: just avoid boats, planks, back bands, jumping, closed twists, lying on the back and inversions. If you haven’t been exercising before for your pregnancy- go to special pregnancy classes or download special pregnancy yoga /strength training, go for brisk walks or do some swimming. The point is: The more active you stay during your pregnancy the better you will cope physically and mentally as well. This is my own experience (2 pregnancies). I get it. Time is always an issue. So don’t get trapped in the 60 min exercise block nonsense. Move when you can. That means anytime you find 10- 20 min block – use it! I went for a quick 20 min walk yesterday after I put Emilia to sleep and it was great! Or I do quick sun salutation (10 min or so) in the morning before Mili wakes up or while she plays around. This san salutation is modified and suitable for any stage of pregnancy. http://evalindsayhealth.com/wp-content/uploads/2017/06/IMG_1361.m4v View the full article
  2. I always plan my meals around protein. Every day I opt for different protein- white meats, red meats, seafood, meat free protein. I got spoiled in Abu Dhabi knowing that you can buy here almost anything at any point of time. You can feel just very little of a season aspect when it comes to choice of fruit and veggies in the shops. Everything is imported! Recently I started ordering every week 9kg box of organic veggies and fruits (mostly locally grown, some are imported). It is good value and good quality and I like to bring to our life here a bit of “natural”. Every week the selection is slightly different. This encourages me to a completely different approach to planning my meals. Rather then planning the meals bases on what I fancy I plan based on what I have and what I simply have to use. Sometimes it is veggies or fruits I would have less of preference to buy. This has really revolutionized my cooking last few week and also made it different and bit more fun. Last week I had in my box also some big tomatoes and aubergine. I can’t remember last time I bought aubergine. So this is what I made for our dinner yesterday yum yum! Tomato stuffed with aubergine, mozzarella cheese and basel Preparation time: 10 min Cooking time time: 15 min Ingredients: 1 aubergine 1 onion 3 garlic cloves 3 tbsp olive oil 1/2 cup basel 1 mozzarella cheese Method: Preheat oven to 350 degrees F. Heat oil in a non-stick skillet over medium-low heat. Fry the onion for 2 min then add the eggplants and basel and fry until golden brown. Add the garlic at the end and stir for another 2 min. Set aside. To prepare the tomato cups, carefully cut tops off of each tomato and scoop out seeds and pulp with a melon baller or spoon. Reserve the tops. Stuff the tomatoes with the eggplant mixture and place them in the baking dish and bake for about 20 min. At the end top each evenly with mozzarella cheese. Place the reserved tomato tops to the baking dish (not on top of the tomatoes). Broil tomatoes until the cheese is melted and lightly golden. You can serve it as an appetizer or as a side dish (chicken or fish goes nicely with it). View the full article
  3. I would love to say “I can’t believe 30 weeks passed already:)))” The truth is I feel like I have been pregnant at least TWICE AS LONG lol. Temperatures in Abu Dhabi has climbed to 40s and my due date seems to be still way to far….On the positive side I extremely enjoy my maternity leave:). I gave myself just few small work related projects to finish by June otherwise I concentrate selfishly on myself:) A brief recap on my 2nd pregnancy No major complications- knock knock on the wood Healthy baby- perfect size- knock knock on the wood 5 kg weight gain since the beginning of the pregnancy All blood tests are fine- No issues (so far) with iron, vitamin D or diabetes Some things are easier some things are more difficult to handle. What is easier Less of indigestion (although it has been worse last week) With Emilia I suffered enormously from acid and constant burping:( Less hip pain I have a hip pain now and then but way less then in my first pregnancy – I praise the strength training focused on the glutes and back -it seems to be helping a lot! Better sleep As long as the baby number 1 sleeps I have an amazing sleep. I do wake up several time a night for a toilet visit but I usually go straight back to sleep. What is more difficult My bump is bigger this time Towards the end of day I usually feel like my belly is about to burst. This pregnancy goes really slowly Because I have been showing much earlier this time I feel like I have been pregnant for years lol:) Bad mood swings I do suffer from bad mood swings. Specially in the afternoon I often feel a bit low:( Back pain I guess because of the size of the belly my back tends to be in loads od discomfort- specially towards the end of day. Tips to ease the discomforts of your pregnancy. Or what do I do to stay sane:) I. Food Nutritious food is important for a good mental and physical health. We all know that. It is even more true during the pregnancy. It is also a truth that it is impossible to be 100%. Pregnancy cravings, lack of time, baby number 1, tiredness that all contributes to the days when it is simply hard to cook from scratch. I certainly eat this time more of “treats” (muffins are my thing:) then in my 1st pregnancy. MY TIP: Try to be good for 80%. The rule of thumb is: each main meal should contain veggies to roughly cover half of your plate. The rest of your plate is divided into half protein and half whole grains. In another words make the best possible choices you can over the week. (or weekend if that is easier) and then allow yourself to have treat days or individual treat meals (whatever that is for you)…If possible shoot for homemade deserts or biscuits or buy higher quality and try to stay away from processed chocolate bars, biscuits etc. They are super high in sugars and additives. II. Exercise We all know exercise is good for us. This is even more true during the pregnancy. Staying active is not only important for you to stay fit and get back to your desired self after the birth in no time but also it is important for the health of your baby. I honestly don’t know what I would do without my exercises. It doesn’t only keep the physical discomforts of pregnancy at its minimum but also the endorphins do really their job. I feel absolutely amazing every time I force myself into little walk or do my yoga practice or strength training. MY TIP: Shoot for 2- 3 hours of exercise a week. Remember these doesn’t have to be 1 hour blocks. Whenever you find 15- 20 min use them! Great is prenatal yoga, prenatal strength training, swimming or brisk walk . If you anyway struggle to fit it because of lack of time then think walks whenever possible- get of one bus stop sooner, or walk the stairs, carry your shopping bags etc.You can also do your exercises from home, there are some amazing pregnancy online programs now here are two I can 100% recommend: Home Compilation: Prenatal Yoga III. Self care Some of mums feel naturally amazing and beautiful during their pregnancy. I did with Emilia. With this one I had to help myself a bit. I can’t stress enough how important it is for your good mental health to carve out some mummy time and pamper yourself to feel beautiful and positive. At the beginning of this pregnancy I really didn’t feel beautiful neither positive. In fact I felt the right opposite and it was really bothering me:( MY TIP: Even if it is 30 min a week have a bath, go for coffee with your friend, pamper yourself- go for a pregnancy massage or manicure…. buy some nice maternity clothes to feel comfortable and beautiful-when I feel tired or simply not well in my own skin this really works for me. I literally force myself into long shower and put some nice clothes on and….make up! The effort always pays off! IV. Relaxation – stay calmly with yourself We often take time to relax physically but very rarely we take time to calm our minds. (and they do work 24 hours a day). Pregnancy often brings along mood swings, panic attacks, anxiety, even depression. Trust me I know all about these in this second pregnancy. MY TIP: Find a comfortable silent place (ask our partner to babysit or anybody else who could help to stay with your children meanwhile) close your eyes and listen for 15 min to a relaxing music. Or find a guided meditation on youtube or at apple store. Go for a walk. Have a bath. If you do hypnobirthing course listen to the “tapes”. Or do whatever makes you to slow down and stay in silence with yourself. 10 min a day is ideal. If that is a luxury then even 10 min a week is better then nothing. View the full article
  4. I finally found a biscuit recipe that even my daughter would be happy with:) For those who look for recipe which doesn’t include any of the traditional ingredients like wheat flower, oats, eggs, sugar you might like to try this one: Preparation time: 15 min Baking time: 15 min Ingredients: 6 Tbsp Vegetable oil (I used olive oil) 1.5 cup Maple sirup 6 Tbsp Water 2 cups Amaranth flour 2/3 cup Arrow root starch 1 tsp Baking soda 1/2 tsp Sea salt 1 tsp Cinnamon 2 tsp Vanilla 2/3 cup grated Carrot 2/3 cup Raisins Direction: Preheat the oven to 180 C. Combine all the wet ingredients and all of the dry ingredients. Add the wet ingredients into the dry ingredients and add carrot and raisins at the end. Using a palm of your hand flatten the biscuits to 1 cm thickness. Grease the tray with a butter. Bake for 12-15 min until lightly brown. View the full article
  5. I am a big fan of batch cooking! It really works for me as I either use the left overs for my lunch next day or lunch box for my daughter or I freeze it for the “days in hurry” when my only option to have a healthy food is to “defrost it”. This recipe is great example of “batch cooking”. Same chicken used ones for dinner and lunch next day with different sides. Cashew crusted chicken with creamy asparagus Preparation time: 15 min Cooking time time: 15 min Ingredients for chicken: 500 g chicken breasts 1.5 cups cashew nuts 1 beaten egg salt pepper Ingredients for creamy asparagus (2 portions) 40 baby asparagus stalks 2 cups of sliced white button mushrooms (or any other of your choice) brocoli (optional ) 2 crushed garlic cloves 3-4 tbsp of double cream salt pepper fresh thyme (optional) Direction Preheat the over for 170 C. Cover the chicken breasts with a beaten egg firstly and then with cashew meal and taste with some salt and pepper. On the pan fry each side for about 2 minutes. Then move the chicken into the oven for about 10 min. Meanwhile stir-fry mushrooms first for about 5 min and then asparagus. Stir together for about another 2 min (add a parboiled broccoli if you wish) and add some crashed garlic continue to stir fry for another 1 min. At the end add the double cream and taste with salt and pepper. MY TIP: Save the chicken left overs and you can use it in your salad next day. View the full article
  6. So grateful for every testimonial my clients write for me. Thank you Martina choosing my prenatal yoga program for your second pregnancy. It was a pleasure to meet you and to watch your little one to grow. I wish you all the best! —————– I decided to join a prenatal yoga program to stay fit during the whole pregnancy. I can say it helped me in many ways, such as sharing with other mums or mums to be feelings and thoughts about this phase. I really appreciated the benefits of yoga to both body and mind such as balance, flexibility, strength..it really helped to prepare for to the birth. Eva is a very empathic teacher, she follows the mood of the group, inspiring personal improvements, which come shortly. “ Martina B., Abu Dhabi, Al Zeina View the full article
  7. I love this recipe as it really takes 20 min and you make enough of portions for 2-3 filling breakfasts for both mummy and your child. Preparation time: 10 min Cooking time time: 15 min Ingredients: 1.5 cup of quinoa 1 can of coconut milk 15-20 ripe middle size strawberries honey (to your taste) 3 tbsp chia seeds (optional) Direction Boil quinoa according to the instruction on the package After add full can of the coconut milk and stir for 5 min Add a honey and chia seeds Divide into individual portions Blend the strawberries and poor over each portion (you can make few layers as well) View the full article
  8. The weight of your growing baby is going to put a pressure on your lower back. The spine has a tendency to pronounce more and cause a very common lower back discomfort. Specially at the end of my day or after a long walk I feel my lower back is very tired and it needs a special attention. But If you look for a quick fix and as a busy mum you have only about 5-10 min spare here are my 9 favourite exercise to help to release the discomfort quickly. I. 90 Degree Angle pose Place the palms on the wall or chair or table Step back into 90 degree angle pose Press your palms against wall or table (chair) and draw your tailbone back Keep this pose for 10-15 breaths II. Deep Squat Keep your stance about 50-70 cm wide heel to heel Turn your toes outward Bend your knees and squat down Palms on your heart centre elbows pressing against your inner knees Lengthen your spine draw your shoulders down III. Forward bend Feet are hip width distance Bend forward Soften your knees IV. Triangle pose Arms are shoulder level Feet are right under your wrist creases Turn your right foot 60 degrees in left foot out Reach towards your right right foot and tilt place your palm ob your shin bone Look up, straight forward or down at your toes change sides V. From a triangle pose place a block in front of your right toes bend your right knee place your right palm on the block Lift the left leg up t be parallel with the floor change sides VI. Stuff pose Sit down and stretch your legs up Flex your feet engage your quadriceps Palms are either side of your hips pressing against the floor Straight back keep your spine long and straight VII. Cat and cow pose Place your knees (aligned with hips) and palms (aligned shoulders) on the mat Inhale lift your tailbone, arch lower back, middle back and then upper back, Look up at the celing Exhale draw your tailbone down, then U shape your lower back and upper back, chin down towards the chest VIII. Childs pose From table top pose, bring your knees mat width distance Stretch your arms forward Bring your hips down 5-15 breaths IX. Downward facing dog From a childs pose keep your palms stick to the mat as you are coming back to table top pose Lift your hips high up Keep your knees soft or draw your heels down and your knee ups up View the full article
  9. Another recipe which made it to my library. Easy, quick, acceptable for the toddler and of course healthy are always the basic criteria. You can put these patties in your sandwich or it also goes nicely with a salad. For the little ones you can serve it with any sides they like. (rice, veggies, pasta, couscous) Preparation time: 10 min Cooking time time: 15 min Ingredients: 4 x 170g chicken breast fillets, chopped 1/3 cup (80g) ricotta 1 tablespoon milk 4 spring onions, trimmed, finely chopped 1 tablespoon chopped fresh tarragon (or basel or dill) Method: Place the chicken, ricotta, milk, spring onion and tarragon in a food processor and season with salt and pepper. Pulse briefly until the chicken is evenly minced – don’t overmix. Using damp hands, form the mixture into 8 small patties (about 2cm thick), then chill for 10 minutes. Heat a large non-stick frypan over high heat. Add oil, reduce heat to medium, then cook the patties, ifor 4-5 minutes each side until browned and cooked through. evalindsayhealth.com View the full article
  10. Mili is now having opinion about everything! Recently she started refusing foods that she quite consistently loved for about 1 and half:) Simply put she is convinced she doesn’t like it. Ok so this is really irritating Among these foods she always enjoyed are also fish cakes, shrimp cakes and burgers or meat balls. So yesterday I really fancied shrimp cake which we didn’t have for a while… but what about her? Will she eat it? I had an idea… What if I make some shapes out of the shrimp cake? Would that help? It turned out it did!!! She quite happily atet all of her pieces and was quite excited about it. Yay! Mummy: Mili = 1:0:))) Today I am making meat balls so I will try the same strategy and plus I will involve her into making shapes. Lets see what happens:) View the full article
  11. It is always so encouraging to receive a positive testimonial about my work…Dear Rana, I wish you all the best for the birth and super quick recovery! It was my honor to meet you and to be there watching your baby growing!xxx —————- “After few months of prenatal yoga training with Eva, I really liked the way she teaches and I always felt better after her class no matter how I started. She was always following our mood and energy levels to design her class. She is professional and informative yet very friendly and flexible when needed. Highly recommended if you are looking for a good results and not so traditional yoga teacher. “ Rana, Abu Dhabi, Al Zeina Check on my programs here: evalindsayhealth.com/#WorkWithMe View the full article
  12. Now I know why this pregnancy is so much harder! And NO it doesn’t go so much faster! Few days ago I was whole 16 hours on my own at home. (1 afternoon and bit of the next morning. ) The rest of my family and our visitors went desert camping. In a way I did exactly what I did when I was pregnant first time. That time I had only few classes to teach, no child and my husband worked during the weeks in Serbia so we were together only weekend. While I was alone this time and I did something during those 16 hours I awalys asked myself what I would do if this was my normal day now… 16-17:30: I watched movie I would be entertaining Emilia 17.30 – 18.15 : I went to the shop to buy my dinner. The dinner that I and ONLY I fancied I would be in our kitchen already cooking some super compromised dinner 18:15-19:00 I had a peaceful dinner at out balcony. Feet up. Dinner (not always quite and chilled) tydiining up the mess, playing with Emilia 19:00- 20:00 I went for a walk. Bliss! Bath time, story time, bed time 20:00- 21:30 I watched Teld talks Exhausted but trying anyway to have at least some time to talk to my husband or watch some telli (not always the most intellectual programs as I am too tired for that) 21:30- 7:30 I SLEEEEEPT without interruption!!!!! 21:30- 5.30 am – some sleep 7:30- 9:00 I did meditation and yoga practice 5:00-6.30 – Mummyyyyy I am AWAAAAAKE!!! 9:00- 9:300 I had the most simple but amazing and chillaxed breakfast 6:30- 7:15 Lunch box prep, Breakfast prep, Toddler prep, Mummy prep, Walking child to nursery 9:30 – 10:00- Prep for my class 8:00- 9:00- PREP for my classes No wonder I absolutely loved my first pregnancy and I didn’t feel even a little tired!!!! Picture 1: 20 weeks pregnant 2014 Picture 2: 20 weeks pregnant 2017 Picture 3: The most amazing breakfast while I was alone at home: Boiled eggs (6 min), feta cheese, sautéed spinach, walnuts, blueberries, olives, herbal tea YUUUUM View the full article
  13. Lunch boxes are a nightmares for many of us. But with few tricks and set routine it doesn’t have to be that hard to provide fresh and full of nutrients food for your little ones. Emilia goes to nursery were food is not provided so every day I have to pack snack and lunch. As I like Mili to have warm lunch but in the same time I don’t have time to cook 2x day her lunch is usually left over from previous dinner+ some additionals and snack is some fruit or veggies + some kind of healthy fats and proteins. The best is to prepare the lunch box night before in case you are not too exhausted. Chop the fruit and veggies. Put all in separate containers into the fridge so that in the morning you can just warm up and transfer to a thermo flask or cool pack. This was one of Mili’s lunch boxes last week. Snack= Green smoothie left over from previous afternoon snack. Spinach, cucumber, ginger, lemon and pear. Pita bread triangles with cheese, strawberries and cucumber. Lunch = left overs form previous dinner- basmati brown rice, green beans and roasted chicken. View the full article
  14. Perfect snack! Loved it! Excellent both for mummy and her toddler and lunchbox. It also freeze well in air tight container. Preparation time: 10 min Baking time time: 30 min Ingredients: 2 cups of almond meal (or equal quantity of spelt flour, or equal quantity wholemeal plain flour ½ cup rolled oats ½ cup sultanas or cranberries 1 tsp cinnamon 2 tsp baking powder 1½ – 2 cups grated sweet potato (skin included) 4 eggs ¼ cup olive or coconut oil 1/4 cup honey or maple syrup 1/3 cup chia seeds Method Pre heat oven to 180 degrees Celsius. Grease and line a 20cm x 20cm baking tin with baking paper Mix chia seeds, grated potato, almond meal, oats, dry fruits, baking powder and cinnamon in a large bowl In a separate bowl, whisk the eggs lightly and add the oil and sweetener Pour mixture into a greased and lined loaf pan Bake for 30 minutes, until brown and a skewer inserted into the middle comes out clean. View the full article
  15. And this is also still hard for me to accept as of course I would love Emilia to eat nicely all the time…I am still learning… Last week the same dinner she ate all of this. Fish, Snow peas and roasted potatoes and was even asking for more. This week she almost didn’t touch the fish neither the roasties but ate loads of the snow peas. Reason? There actually are lots of possible reasons. The weather The development stage Teeth Sickness This week their body needed different nutritional composition They simple didn’t feel like to eat They didn’t like the colour of your t-shirt or the plate:))) We will never know what was is exactly. But don’t beat yourself for not providing a dinner they loved! There was nothing wring with your cooking or the meal. Try again next time and I guarantee the result will be again different! View the full article