Nutrition for the Busy Mama!

By Amelia Ricci

As a mum it’s easy to fall into the trap of drinking coffee all day and eating sugar for a quick energy hit, rather than making nutritious choices. You know the drill; you make awesome healthy foods for your kids and you come last.

With sleep deprivation and little time to think about yourself, one day can pass so quickly and then you realize its dinner time and you may not have had a healthy meal.

Even as a fitness professional (who should know better) I have been there! But these poor food choices made me feel terrible and did nothing for my health and fitness goals.

When my kids were young, I wanted to find quick and easy ways to feed both of us, so I created the handy guide below to use ingredients for my meals and my kids at the same time – winning!

Baby and toddler foods matched with my favourite ‘go to’ snacks for mums and bubs on the go.

Food Baby or toddler’s snack Fit mums’ snack
Wholegrain rolled oats cooked with water. Puree or mash with steamed pears. Add chocolate WPI protein powder and walnuts to make porridge.
Sweet potato, steamed or boiled. Mash with avocado. Serve with chicken breast fillet and hommous.
Chicken Breast fillets roasted in the oven with lemon juice and parsley. Puree or chop finely and combine in the blender with a can of drained chickpeas for a creamy texture. Older toddlers can eat raw or steamed carrot sticks and use the mixture as a dip. Serve with brown rice, broccoli and snow peas or make a chicken sandwich with salad.
Plain yoghurt (no added sugar). Finely chop strawberries and mash into the yoghurt. Combine yoghurt with blueberries and almonds.
Raw carrot and cucumber. Grate carrot and cucumber and mix with ricotta cheese for a smooth texture. Dip raw sticks or carrot and cucumber into a low fat tzadziki dip.
Chia seeds soaked in water. Mix with banana and yoghurt. Make a protein shake with water, vanilla WPI, cinnamon and banana. Blend with ice.
Oven roasted pumpkin, cubed. Puree or mash with steamed baby spinach. Add chunks of pumpkin to a fry pan with ½ cup of egg whites from a carton and top with sliced tomato to make an omelette.


Tips for healthy and happy mealtimes

Toddlers need to eat small amounts often. The guideline is 3 small meals and 2-3 snacks.

Sit down together and relax, whether it be at a café, park or at home. Give meals and snacks plenty of time.

Eat together so your child can see the family eating a wide range of foods.

Be patient and do not worry or dismiss a certain food if your child does not immediately like it or makes a funny face! They will take time to get used to new textures and flavours.

If you provide healthy food, your child will decide to eat the amount they choose, try to avoid battling about the amount they eat. Let their appetite guide how much they eat.

As a mum never feel guilty about taking time to eat your meals and drink water. It is important that you are fit and healthy as you will have greater energy to care for your little one.

Here’s my fave muffin recipe that also freezes well so you are never stuck without a meal.

Amelia Ricci’s Chicken and Rice Muffins


1.5 cups cooked brown rice, divided into 6 x 1/4 cup portions

4 whole eggs, lightly beaten

450grams raw white chicken breast – finely diced

1/3 cup low sodium vegetable stock liquid

1/2 cup cherry tomatoes – halved

1/2 cup chopped spinach

1/4 cup finely diced onion

2 tsp poultry seasoning (this is a blend of rosemary, sage, thyme, marjoram, black pepper) – make sure no gluten or wheat or msg

How to Prepare

  1. Preheat oven to 180 degrees
  2. Coat a 6-cup muffin pan with cooking spray. Set aside.
  3. In a large bowl, combine chicken, eggs, vegetable broth, tomatoes, spinach, onion, poultry seasoning and garlic powder. Stir to mix well.
  4. Scoop ¼ cup brown rice into each muffin cup. Divide chicken mixture evenly into each of the 6 muffin cups and press down with back of spoon to pack down firmly over the rice.
  5. Put in oven and cook for 25-30 minutes, or until top is lightly browned and chicken is fully cooked. Remove from oven and let cook for a few minutes before serving.

One serve is two muffins with green salad.

About Amelia

Amelia Ricci is a mum to Orlando, 6 and Alessia 2 years old. She is a certified Nutrition Coach, Personal Trainer and Pilates Instructor with 20 years’ experience and writer for fitness magazines internationally. Her mission is to educate and inspire women to live a healthy life, with a balanced approach to holistic nutrition. Amelia’s qualifications include Health and Nutrition Coaching, Pre and Post Natal Fitness, Pilates and she also holds a Master of Business Degree, and a Bachelor of Business Degree.  

Amelia believes perfection is boring and the way to feel great is to eat fresh clean foods, train hard, love yourself and never stop learning.

Buy her nutrition guide here

Buy Amelia’s FIT pregnancy guide here

Connect with Amelia on Instagram @livingbeautyamelia

5 Solid Reasons, why you NEED a Virtual Assistant!


As any small business owner can agree, starting and growing a business can be both stressful and demanding.

Every business owner has their own reason for starting a business but ultimately it boils down to one main thing:  we are good at what we do and want to be able to share that with the community.

Unfortunately, it’s never as simple as doing only what you love to do.  Running a small business is fraught with paperwork, accounting, marketing, and a huge number of other bits and pieces that unwittingly turns you into a sort of ‘jack of all trades.’

Seeking assistance in the running of your growing business can often ADD stress, rather than reduce it, at least to the budget.  The volume of work to be done has come to a point where it seems to outweigh hours in the day.  It’s time for another staff member – but the budget is still screaming ‘I can’t afford one’!

That’s where a virtual assistant comes in!

A Virtual Assistant is simply cost-effective way of outsourcing the administrative tasks and projects that you’d rather set aside so that you can focus on what is most important to you.  But there is so much more to that!  Here are just 5 reasons why you need a Virtual Assistant:

Save Money

You’ve reached the point where you know you need to take on an employee to help you out.  You’ve determined that the wages may be achievable within your budget, but the costs don’t end there. On top of the wage you will pay, even just for occasional casual assistance, there is:

  • Payroll tax
  • Superannuation contribution
  • Sick and Annual Leave – if the employee is part time or full time, you’ll be paying for days they aren’t even there
  • Addition of, or potential increase of, business and workers compensation insurances
  • Equipment – your new staff member will need a desk, chair, a computer and accessories, a printer, a phone, a printer … the list can go on!
  • Overheads – will you need a bigger office?  What about things like increased electricity usage?


When you hire a virtual assistant, you pay a tax invoice.  That’s it, nothing more complex.  The equipment?  They have their own.  The overheads?  Sorted!

Put simply – the effect that a virtual assistant will have on your profit margin would be considerably less.


Anywhere, Anytime

If there is one thing, I know it’s that technology is a wonderful thing.  The internet and laptops have truly given businesses a whole lot of freedom!


A virtual assistant isn’t bound to your office, nor even the same town or state as you.  They have the flexibility to find ways to be creative with their time to ensure their clients get the most out of them.

I’ll give you an example:

The In-House Admin

Your in-house administration assistant works in your office and handles all tasks in person. They usually follow the usual 9-5 working hours.

The Virtual Assistant Scenario

Your virtual assistant has the flexibility to work anytime, anywhere, weekends and holidays!


Simply put – virtual assistance is an incredibly FLEXIBLE option for your business!


More Productivity, Less Stress

It’s simple: you hand over the tasks that are boring, time consuming, and lower priority to you.  The virtual assistant does them for you!  Meanwhile, you’re happily working away on the things that will actually boost your profit margin and bring you more professional satisfaction.

It can help gain time with the family, too!


Professional Assistance

Everybody has their own strengths and weaknesses. You’ll find that virtual assistants are backed by quite a number of years administrative experience, whether across a variety of industries or with a more specialised focus.

Admin is their thing – they can help you get it done and get it done right!


They Can Focus on The Task at Hand

In a standard work environment, administration can be unpredictable.  The quality of work can be affected by constant phone interruptions, time constraints, and conflicting deadlines.

A virtual assistant is in control of their workload and planning.  Clients requiring urgent deadlines will always happen, however the virtual assistant knows what they can and cannot do.  They will structure their weekly plan and set aside specific days or times toward each task and will then focus solely on that.

The benefit to you:  increased quality of work and productivity.


Get in contact with a Dragonfly Virtual Services today and find out how we can assist you!


Written by Katrina Green