Kata Beach at Sunset

It has been a while since I blogged between moving apartment, growing a human who is now a Baby Boy called Anraoí and finishing an MBA, there was not enough time to fit it all in. For the past few years, we have gone on holidays in October/November, so sticking with tradition we decided to venture back to Thailand with Anraoí this year. Unsure of what to expect, we packed the suitcase and off we went to Phuket.We stayed in the Chalong district. There is a strong focus on health and fitness there, so that was right up my alley.

Travelling with a Baby

These are my personal tips, other parents may do it differently. I have learned over the last few months there is no one size fits all approach to parenting. At the time of travel Anraoí was four months old, so I am sure as he ages the travelling experience will change. We travelled around by taxi or tuk tuk all week but we did see fellow travellers with their baby in a sling on mopeds. The choice is yours to make.

Morning Balcony View

What I learned is that when travelling with a baby the day starts early and can end anywhere between 7pm-9pm. So you learn to work the day and activities within that time frame. You need to consider nap times too. Therefore, try get accommodation that has a balcony where you can chill, practice yoga, tan, read a book or nap too. Source out restaurants that have air conditioning.

Attempting hollow back pose

It was a morning flight from Abu Dhabi, this helped with morning routine. The return flight was a night flight and this was brilliant as it accommodated for night time routine.Prior to leaving we arranged pick ups with our accommodation and a baby cot. For safety reasons we packed the car seat and it was helpful throughout the week. We packed a stroller and a baby bjorn sling. I know what you are thinking all this equipment for one week!

Other essentials included baby sleeping bag, suncream, baby shower gel, coconut oil, plenty of muslin cloths, light clothing, sunglasses, swim shorts and toys. The local supermarkets in Phuket stock nappies, there is even a Tesco but I brought my own supply and stocked up there too.

Eat & Drink

Munch on Protein Pancakes from The Shack

Enjoy sunset and drinks at Kata Rocks, Phuket.

Whiskey Sour 

Other places I recommend are:

The Boathouse, Phuket

The Red Duck

Santosa Phuket they offer a vegan buffet.

Pure Vegan Heaven

Greze Healthy Kitchen

Nommy Frozen Yogurt

Sweat

You can join Unit 27, Thailand for a multitude of fitness classes every day. I joined the Primal Fitness Unit for the week because I am restoring that pelvic floor post baby, so no jumping or running movement, just yet. They have a cafe called Muscle Bar which in my opinion had the best smoothies of the week. Check out Unit 27 website for full list of classes and prices.

Fun & Frolics

Head to Nai Harn Beach and drink fresh coconuts by the sea shore.

Old Town Phuket has beautiful architecture, street art, colourful buildings and coffee shops.

Street Art by Alex Face

There is an Cat Cafe in Phuket Old Town for cat lovers.

Kata Beach, Phuket 

We survived the first holiday as parents and here’s to many more.

Kick start the morning with these delicious vegan breakfast muffins. They are great for children too. My little one loves to pull them apart and eat whilst I clean crumbs off the floor. All ingredients were procured from Spinneys, Abu Dhabi.Recipe:  Breakfast, Snack, Vegan

Serves: 12

Make from Scratch:

• Preheat the oven to 180 and grease muffin tray
• Prepare flax egg
• Mash banana with fork or food processor.
• In a mixing bowl add flax egg, mashed banana, vanilla, coconut oil, apple puree, fruit syrup, salt, cinnamon, coconut milk, spelt flour and oats. Mix it all together with the wooden spoon.
• Spoon the muffin batter into the muffin tray.
• Cook for 25-30 minutes depending on oven.
• Devour with your favourite topping!

Nutritional Information 

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

I am happy to share the exciting news that Adidas Runners has now arrived in the capital.  It is a great way to get fit post summer holidays whilst meeting like minded people. There is a great community spirit amongst Adidas Runners and you are free to run at your own pace.

There will be weekly sessions that you will not want to miss so head on down and meet new people and the Adidas coaches that will help you attain your fitness goals. The first run will be held on the 16th September 2019. For more details and to get involved download the runtastic app

I hope to see you there.

Cooking with toddlers in the kitchen is a great activity to keep them entertained but it will teach life skills and form healthy lifestyle and eating habits from an early age.

No bake bliss balls are easy to make and can be stored in the fridge. They can be added to lunch boxes or eaten as a treat. I adapt the recipe depending on what is in the cupboard on a particular day. I roll these bliss balls into smaller sizes so they can fit in the toddlers hand and are easy to eat.

Ingredients

1 cup Oats

12 Seedless Dates

1/2 cup Nuts ( I used peanuts or hazelnuts)

1/4 cup Cacao Nibs

1/4 Cacao Powder

2-3 tbsp Water

Make from Scratch

1. Pop all dry ingredients into the food processor.
2. Gradually add water until the mixture bind together like a paste.
3. Roll in the paste into ball shapes
4. Sprinkle or roll the bliss balls in unsweetened desiccated coconut or cacao powder or chopped nuts.
5. Store in an airtight container in the fridge.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Meatless Monday is a global message to encourage individuals to omit meat from their diet one day a week. Simple.

This recipe is adapted from The Happy Pear in collaboration with Super Valu, Ireland. It is a mild curry. Depending on your toddlers taste buds, it can be considered toddler friendly whilst containing your 5 a day. I garnished my meal with chilli flakes and salt. In replacement of cashew nuts, I toasted and crushed peanuts. Onion and garlic are optional depending on dietary requirements.

Ingredients

• 100g sweet potato or white potato, peeled and cubed
• 1 courgette, cut into quarters
• ½ carrot, grated
• 3 x 400g tins of butter beans, drained and rinsed
• 1 x 400ml tin of coconut milk
• 1 Kallo low sodium vegetable stock cube, follow packet instructions
• 2 tbsp mild curry powder
• ½ lemon, juice only
• 1 tbsp tamari or soy sauce
• 100g baby spinach
• a pinch of ground black pepper
• ½ tsp chilli flakes, to garnish
• Salt, to garnish

Made from Scratch

• In a large saucepan add tsp extra virgin olive oil. Add chopped sweet potatoes, courgette, carrot and saute for a few minutes.
• Add butterbeans and coconut milk, stock and curry powder. Bring to the boil.
• Squeeze in the lemon juice and tamarind/soy sauce.
• Add spinach and allow to wilt.
• Toast some chopped nuts and garnish your dish.
• Serve with rice, quinoa or cous cous.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

This is a guest blog post by Physiotherapist Amy Gilbert based in Perfect Balance Rehabilitation LLC Abu Dhabi.

Amy specialises in the following:

• Sports Injury treatment and prevention
• Women’s health physiotherapy of pelvic pain, incontinence, pain management
• Dry Needling (Certified Dry Needling Practitioner)
• Rehabilitation Pilates (STOTT Rehabilitation Pilates Matwork and reformer)
• Kinesiology Taping
• Exercise Therapy and Instructing

With professional memberships both National and International:

• Health Authority Abu Dhabi (HAAD)
• Healthcare Professions Council UK (HCPC)
• Chartered Society of Physiotherapy UK (CSP)
• Pelvic, Obstetric and Gynaecological Physiotherapy UK (POGP)

Amy will discuss pelvic floor health during pregnancy and post partum. From experience the pelvic floor muscles come under pressure both during pregnancy and child birth. It is essential that woman receive education about pelvic floor exercises during pregnancy and pelvic floor restoration post partum.

Q&A with Amy Gilbert, Physiotherapist

1. What are your pelvic floor muscles?

The pelvic floor muscles are a group of muscles that sit on the under side of the pelvis. They have attachments to your pubic bone, tail bone and pelvis. They work all day long in many ways.

Their main roles are as follows:

– SPHINCTERIC: the muscles of the pelvic floor wrap around and control the opening of the bladder and rectum. When there is increased abdominal pressure (for example when you cough or sneeze, laugh or jump) these muscles contract around the urethra and anus to prevent leakage. Equally as important is the relaxation of these muscles to allow us to urinate and have bowel movements easily.

– SUPPORT: The pelvic floor acts as a basket to support our pelvic organs (bladder, rectum and uterus)against gravity and increases in abdominal pressure. With excess strain on the pelvic floor (especially during pregnancy) or with weakening of the pelvic floor (with age or hormonal changes) the pelvic organs can start to protrude near the vaginal opening. This is referred to as a prolapse.

– SEXUAL: during intercourse the pelvic floor muscles help to achieve and sustain an erection and allow for penetration. Sufficient strength of the pelvic floor muscles is necessary for orgasm, and excessive tension or sensitivity of the pelvic floor can contribute to pain during or after intercourse.

– SUMP-PUMP: just like the calf muscles in your leg act to pump blood and lymphatic fluid back up towards your heart, the pelvic floor muscles act as a blood/lymph pump for the pelvis. A loss of this sump-pump action can contribute to swelling or pelvic congestion.

2. What are common problems during and post pregnancy impacting pelvic floor health? (Prenatal pelvic floor health, post natal pelvic floor health)

During pregnancy the pelvic floor under goes a large amount of strain. Good news though it is designed for this. Exercising the pelvic floor is a great way to keep it strong. Complications can arise during delivery or even just the prolonged strain during pregnancy. Common problems that affect the pelvic floor are weakness, tightness, decreased supportive ability and all of these can lead to pain, incontinence and prolapse.

3. What is Pelvic Floor Physiotherapy?

Pelvic floor physiotherapy is provided by a women’s health specialist physiotherapist. It involved the detailed assessment of the pelvic floor and the surrounding pelvis anatomy. Once the pelvic floor has been assessed for strength and stamina, function, muscle integrity (tightness and trigger points), and pain a treatment plan is then formulated. The treatment plan addresses the problem list, and is therefore very much individually tailored physiotherapy. The treatment is aimed at rehabilitating the pelvic floor back to its optimum function.

4. What can you do to protect your pelvic floor?

Be aware of your pelvic floor. Have a specialist Women’s Health physiotherapist assess the function of your pelvic floor to ensure it is working effectively. Just doing general ‘kegels exercises’ is not enough, it is vital to know that you are exercising the pelvic floor correctly.

5. Why is exercise important during pregnancy? What exercises should you avoid? What exercises are recommended?

Exercise is vital during pregnancy to keep your cardiovascular fitness up. Most exercise is safe, with obvious exceptions that put your abdomen at risk. The main rule of thumb is don’t try to start a new form of exercise during pregnancy, for example if you are not normally a runner, we don’t advise you take this up during pregnancy. Exercise that targets a full body workout is recommended. Strengthening those muscles that you will need to work well during pregnancy is great, for example your postural muscles, leg muscles.

6. What is the recommended protocol to protect the pelvic floor muscles during pregnancy and what is the recommended protocol for restoring the pelvic floor muscles post partum?

To protect the pelvic floor, make sure it is working effectively, have a specialist women’s health physiotherapist assess. To prepare the perineum for delivery, perineal massage (especially for the first pregnancy) can be a beneficial process 6 weeks before the due date. This helps to increase blood flow to the perineal tissue and prepare for the increased strain during delivery.

Post partum we recommend a post-natal assessment to establish the pelvic floor’s function, and we then guide the safe return to exercise.

I recently discovered Eco Rascals bamboo suction plates at a local market in Abu Dhabi. Eco Rascals is a concept designed by two British Expat Mums in Abu Dhabi. I am very passionate about reducing my usage of plastic so I was delighted to discover this product. The plates, bowls and spoons come in lovely bright colours to make meal times more exciting for the little ones and the suction piece helps reduce spillages.

Bamboo suction plate & spoon for baby Dhs 125

About Eco Rascals

Sharing a deep passion with the UAE and local businesses to reduce the use of plastic, we knew we needed to develop a product that was plastic free, sustainable and biodegradable. That’s why we chose bamboo. Bamboo grass matures in five years, significantly faster than any wood product. It is grown and harvested without the use of pesticides. Organic bamboo is eco-friendly, biodegradable, heat, stain, odour and water resistant and most importantly it is non-toxic.

Visit the online store here: https://ecorascals.com