One Habit

Change is hard!! We have all been there, you know, when we decide today is the day I’m starting my “diet”. We tell ourselves “I’m never eating junk again, I’m going to eat nutrient rich food all the time, I’m giving up chocolate, no chips, no lollies…….etc. And we can follow that for a couple of weeks until IT ALL GETS TOO HARD (usually when it’s  someone’s birthday at work and there’s cake). A much better approach is to choose one new habit at a time. Something easy, something you know you can do. Start off small, maybe cutting back on the sugar you put in your coffee, introducing an extra piece of fruit a day, drinking more water, having protein in each meal, swapping to wholemeal bread from white. Make your habit small, clear, specific, something you can do daily, measurable, but most of all be confident you can do it. It doesn’t have to be related to food, it could be going to bed 15 minutes earlier, spending more time with the kids. It’s all about being able to form a new habit and sticking to it. Once you have your habit under control (this can take a few weeks), start to implement a new one. As each habit is controlled you will become stronger willed and more confident with change. This all takes time.  Be patient, if you stick with this you will see results- after all, it’s all about change and we know change is hard!!!

I’m also putting my muffin recipie on today. I’ve been using this one for a while. It’s great for the kids lunch boxes or as a mid morning snack to keep your energy levels up and so you don’t go for the biscuit jar or the birthday cake! You can make a dozen and freeze them, that way you won’t be inclined to eat the whole batch (portion control on these).

Blueberry/Berry  Bran Muffin:

1-cup wholemeal SR flour

2 cups rolled oats

1 cup unprocessed bran (optional)

1 tablespoon baking powder

1-tablespoon honey

1 tablespoon maple syrup or apple concentrate

1 cup mashed very ripe bananas or apple puree (or both)

1-cup skim milk

1 egg

1 cup blueberries or mixed berries or rasberries

1/3 cup of sunflower seeds


Directions: Preheat oven to 180 degrees. Spray muffin tin with non-stick cooking spray or line with paper muffin cups. In a large bowl add all ingredients except berries. Mix well. Fold in berries. Pour into prepared muffin tin and bake for 20 minutes. Serves 12.

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