Here we go again, Atticus is napping and the countdown is on! Three months old as I type this and he has brought us a level of joy that is hard to explain. He arrived after four years of hope, loss and an IVF rollercoaster … so it feels almost surreal that he is here. And yet it feels very normal too. He has fit in to our lives like the missing piece, joining his amazing sisters, the cat and the puppy …. It’s a hectic, sleep deprived house, but it’s a happy one.

The journey back to normal after a baby is a crazy. I’ve stumbled through my days, gradually figuring out how to do regular things (like make dinner for the family) with my extra sidekick in tow. What seemed impossible at first, is now just normal life. It’s amazing how you adjust, albeit with a bit less finesse than before!

My body is coming back to itself, a little war-torn, but recognisable and I’ve started properly exercising. I’m doing a few weights and running along with our new Beat the Couch crew, finding myself right back at the beginning again.

It’s humbling to be here, but a good reminder of how it feels when the idea of being fit seems so far off. And you know what’s also humbling?

Trying to get both in and out of a sports bra, post-partum. That requires a whole new level of changing room gymnastics, and it is not elegant, I can assure you.

Still, I’m making progress, one foot in front of the other, one day at a time.

Over the years, I have seen hundreds of people pass through my office, all wanting to make changes.

It seems so simple; they have a goal, I have the knowhow, so surely it’s just as easy as following the steps and “ta-daaa!” they are healthy again?

Well, sometimes that’s the case (and it’s really exciting when it is!) But sometimes it’s much more of a struggle.

For the fit people out there, it’s probably hard to really understand what a mental battle it is to have SO FAR to go.

Imagine being 300lbs and knowing that before you get anywhere close to being healthy, you have days, weeks and months of work to do. It’s understandably daunting.

I think that’s why Beat the Couch works so well. It’s encouraging to be surrounded by so many others who are in the same boat, even if everyone’s boat looks different!

And it’s a gentle but challenging programme that really focuses on one day, one step, one run at a time.

Taking a measured approach, people can see their progress week-to-week. It’s exciting to realise that changes really are happening and that they are sustainable.

Sustainability is a key part of healthy-living, whether it’s mindset, nutrition or exercise. Real change comes from establishing new, lifelong habits. And habits are so different to dieting, because you do them without thinking, without any of the force or negativity attached.

After last week’s column, I received a few more questions. This one seems appropriate with Shrove Tuesday (pancake day!) this week and because the answer lies in some simple, realistic steps.

If pancakes are routine in your house, then building these habits will help make them a healthy option. So go ahead and enjoy!

Question:

“My children love pancakes, but all the syrup kills me. Can you make pancakes healthy?”

My answer:

OK, pancakes and syrup is never going to be as healthy as a vegetable omelette, but yes, we can make them reasonably healthy! Here are some simple habits for you to establish:

1, Always add protein

Try adding some ground seeds into the mix (I add Linwoods ground seeds) which add protein as well as good fats and fibre. If your children rebel against the “bits” then try adding a scoop of collagen powder which will go undetected.

Both these are helpful, but you’ll also want a larger stack of protein on the side so for this I suggest scrambled eggs or bacon. If you choose bacon, go for English cut bacon which is far, far lower in fat than streaky bacon.

2, Eat the protein first

If possible, try and get your children to eat a few bites of protein (the eggs or bacon) first, if not all of it. This is because protein helps to slow down the release of sugars from the pancakes/syrup. This results in a more sustained energy release and less pressure on the pancreas (good for helping prevent type 2 diabetes long term.)

3, Easy on the syrup

Don’t put the bottle on the table. I used to put syrup in a shot glass and then let the children add it! It keeps the portion size reasonable and prevents an over-pour. Also try and avoid corn-syrup based options and go for maple syrup or agave.

4, Try a fruit compote instead of syrup

My girls loved fruit compote when they were little ― and still do! Peel and chop apples into bite sized pieces. Add them to a pan with a little water and cinnamon, and then simmer gently til the apples are soft. We often add frozen blueberries, too. If you serve this with the pancakes, you might find the children don’t even ask for syrup or that they are happier with less.

5, Choose pancakes on more active days

Even when we are easy on the syrup, pancakes are still packed full of carbs. And don’t get me wrong, children need carbs! But they might not burn off all that energy if they are sitting still (ish) at school. Try keeping pancakes to weekends when you can get them outside for a ton of activity. Take them to Horseshoe or Clearwater and let them run, run, run!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Somorjay Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.•