Sunday blues

Morning. 

Whilst sat in the kitchen watching a tap dripping from the comfort of the sofa, it occurred to me how quickly the bowl fills. This can be said of how we treat our bodies, all those little naughties and treats add up and then once the weight is in place it is even harder to shift. Sunday can be one of those days when the working week looms and we reach for the naughty foods to comfort our annoyance at returning to the £ driving our lives. 
So, here is my conquer Sunday plan and start the week right...

AM:
Bircher Muesli (see previous post)
2 boiled eggs
1 cup of green blend tea

Snack:
Handful of nuts

Lunch: Comforting Sunday lunch
Lemon and thyme Roast chicken with all the trimmings - I was inspired by the Hairy Dieters series on the BBC and what they managed to achieve. This is one of my favourite recipes from the book, if you are being extra good make sure you remove the skin of the chicken before serving and avoid the gravy to reduce your calorie intake even further. However I know other members of the family may prefer it with so i have included those recipes anyway.

Serve with green vegetables, sweet potato, squash, parsnip and new potato roasties.



Dessert:
Healthy fruit platter



Supper:
So once you get 5 minutes to yourself after your hectic day of dog walks, playing trains and painting daddy's finger nails or in my case blogging and shopping! How about a quick and easy healthy supper?

Bountiful Bean Salad - you can even make enough for your lunch on Monday!

This salad with the all important bean protein provides a one bowl quick fix for supper on the sofa and an episode of Ripper Street. It will keep for 3 days in the fridge.

Ingredients: Serves 6
75g tinned red kidney, borlotti or pinto beans
75g tinned white cannellini or butter beans
2tbsp olive oil
175g fresh cut green beans
3 sliced spring onions
1 small yellow or red pepper chopped
1 grated carrot
 2tbsp chopped sundried tomatoes (fresh tomatoes will work just as well, sundried option just intensifies the flavour)
50g unsalted cashew nuts or almonds

Dressing: (You can miss this out if you are being extra good, try and include some fat though by either using olive oil as your dressing or adding chopped Avocado)
45ml Rapeseed Oil or Olive Oil, you can use herb infused or garlic infused oils if that is what takes your fancy!
30ml red wine vinegar or balsamic

It is important you taste your dressing, add more or less oil vinegar to your taste. Season with pepper and mixed herbs. You can also vary this by adding lemon juice instead of vinegar and using mustard or honey. Experiment and see what works for you.




1. Wash tinned beans and mix in a large bowl with all the other vegetables
2. Add the dressing
3. Transfer to individual bowls
4. Sprinkle nuts over the top

Refrigerate the remainder in a sealed plastic container for Monday lunch.

The Power of Beetroot

Beetroot is a little used, cheap and fat fighting vegetable, not only that but beetroot, is the natural ingredient that spurred on our athletes in the London Olympics 2012 and is thought to have wider health benefits.

Cooked beetroot is full to bursting with nutrients and health benefits and is so easy to cook with, to add to salads, make soups with and, best of all, to bake indulgent cakes with – while still being a little bit healthy!  Deliciously versatile, and adding a delightful splash of colour to a wide variety of recipes.

 

The science bit...

Rich in potassium, antioxidants and folic acid, beetroot was found to lower blood pressure back in 2008, by scientists at Barts and the London School of Medicine. In 2009, a University of Exeter study published in the Journal of Applied Physiology found that drinking 500ml of beetroot juice before exercise improved stamina. A second Exeter study last year found that cyclists could shave seconds off their time – similar benefits were found for runners in a US study published in the Journal of the Academy of Nutrition and Dietetics in April.

The reason for beetroot’s winning ways, says Professor Andy Jones, from the sport and health sciences department at Exeter, is nitrate, a nutrient found in soil that helps build protein. This converts into nitrite in the body and then into nitric oxide, which has a “double whammy” effect: it widens blood vessels, increasing blood flow; and it reduces the oxygen needed by muscles, enabling them to work more efficiently.

“We found this works most effectively in high-intensity exercise, typically races that last up to 30 minutes,” says Prof Jones (who tweets under the name @AndyBeetroot). He says your average runner might feel the benefits of beetroot more than elite athletes whose muscles are already efficient.

Beetroot and ginger chocolate brownies

These purple-hued brownies have an earthy taste and are a little fiery, giving you one of your five a day in a very wicked way. There is debate as to whether a brownie should be cakey or fudgy: these are definitely on the gooey side.






Makes 24

500g fresh beetroot
200 plain chocolate (70% cocoa)
100g unsalted butter, plus extra for the tin (steady)
1 tsp vanilla extract
250g golden caster sugar (steady)
3 eggs
100g plain flour
25g cocoa powder
3 balls of stem ginger

1 Line a 20cm x 30cm tray with greaseproof paper. Simmer the beetroot in hot water until soft, then, wearing rubber gloves, slip off the skins. Preheat the oven to 180C/350F/gas mark 4.

2 In a food processor, mix together the chocolate, hot beetroot, butter and vanilla extract until the mix is as smooth as you can get it. Combine the sugar and eggs in a large bowl and whip together with an electric whisk for about 2 minutes, until the mix is thick, pale and foamy. Fold the beetroot mix into the whisked eggs.

3 Sift in the flour and cocoa powder, then gently fold to make a smooth batter. Pour into the prepared tin and bake for 45 minutes, or until there is the slightest quiver on top. Allow to cool in the tin, then cut into 5cm squares to serve.

Recipe supplied by girlinterruptedeating.wordpress.com

 

Pink pancakes

Grated beetroot makes these pretty-in-pink pancakes a talking point at breakfast (or not, if you're slipping vegetables into a fussy eater's diet on the quiet).

Makes 6

1 egg
1 mug of plain white or wholewheat flour
2 heaped tsp baking powder
190ml apple juice
125ml fresh beetroot (cooked or raw), finely grated
½ tsp mixed spice
A dash of olive oil for frying (steady)
Butter (steady) and honey, to serve
Salt

1 Whisk the egg until frothy. Add flour, baking powder and a pinch of salt. Pour in the apple juice. Give it all a good whisk, then fold in the beetroot and add the mixed spice.

2 Warm a frying pan over a high heat. Brush on some olive oil. Place dessert spoonfuls of pancake batter in the middle of the pan.

3 As soon as the pancake starts to bubble in the centre, flip it over for 2 minutes or so, until cooked through. Don't be tempted to press the pancake down in the pan as it will expel all the lovely air bubbles that make it nice and fluffy.

4 When all your pancakes are cooked, drop a dot of butter on to the top of each, and then drizzle with honey. Best served accompanied by a nice cup of tea.

Recipe supplied by http://www.abelandcole.co.uk/

 

Ok - so don't go nuts and eat 10 brownies and 12 pancakes but just sometimes, a homemade treat  is a bonus or invite the girls round for a glass of fizz and afternoon tea x

Turn Housework into a workout

I have been known to use the app myfitnesspal.com to track my daily nutrition and exercise. My friend Phil always says housework isn't exercise... but I beg to disagree. Anything that gets you off the sofa and moving, increasing your calorie burn and heart rate can have a beneficial effect on your health. Not only that but you'll have a clean and tidy home afterwards increasing your motivation and sense of well being. So... running around after the kids, dog and loading the washing machine can all add up. The more energetic activities obviously burn extra calories such as spring cleaning, washing the car or hoovering but the more effort you put in, the more benefits you'll see. With the warmer weather around the corner there really are no excuses. Why don't you just switch off your television set and go and do something less boring instead?

The household activity calorie chart below, which compares the calories burnt by different household activities with walking…


* Values are based on a 37yr old female, 5ft 5, weighing 12 stone. Those who weigh more than this will burn more calories; those who weigh less will burn fewer calories.

Follow this with a  healthy nutrition plan and your lotuslite making for a brilliant combination to lose those inches, tone up and feel brilliant.



Yoga

Morning Inspiration...

All you need to know to get started in yoga, including the health benefits, yoga styles for beginners and finding a yoga class.

What is yoga?Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental well-being. The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing. The practice originated in India about 5,000 years ago, and has been adapted in other countries in a variety of ways. Yoga is now commonplace in all over the world.

What are the health benefits of yoga? Dozens of scientific trials of varying quality have been published on yoga. While there's scope for more rigorous studies on yoga's health benefits, most studies suggest that yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. There's some evidence that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains, including low back pain, depression and stress.

Skinny Jeans Challenge

Take the challenge...

Today is 19th February in approximately 6 weeks the days will be even longer, the sun should make an appearance and it will be time to stop hiding under those winter jumpers. So it's time for the skinny jeans challenge....

Question: Have you been treating your body with the respect it deserves?

Answer: Yes...brilliant well done. Gold star.

Could do better...then it is time to make the change, have the spring and summer you deserve with increased energy, vitality and a beaming smile.

For the next 2 weeks if you take up the skinny jeans challenge you will be following a low carb (but not no carb), high protein plan.

First up, It is time to cut the CRAP, no i am not being rude, it stands for caffeine, refined sugar, alcohol, processed food. 

The rules:

1. Yes lately all of us have been skipping breakfast and replacing it with coffee, a croissant and maybe the same for lunch. You need to go from an insubstantial breakfast to a 'protein source' every morning. Salmon, chicken, eggs or ham. Maybe even combine it with some spinach for an extra boost. You may decide to have an omelette or try Bidders Benedict - Eggs poached, ham, served on 2 flat mushrooms and a healthy hollandaise sauce. You can vary this with replacing the ham with salmon, but watch the salt content of smoked salmon. 

Recipe

1 cup low-fat plain yogurt, plain
2 teaspoons lemon juice
3 egg yolks
1/2 teaspoon Dijon mustard
1 pinch fresh ground pepper
Optional 1 tbsp fresh dill or parsley

Directions:

1. Use double boiler or like me - place a strainer/sieve over a sauce pan of water and place a bowl in the sieve.
2. Beat yogurt, lemon juice, egg yolks well
3. Heat over simmering water, stirring frequently, until sauce has thickened, approx 15 min (sauce will become thinner after about 10 min and then thicken again).
4. Remove from heat and stir in salt, mustard, pepper and dill/parsley (if using).

2. Drink more water and eat more good fats (olive oil, nuts and avocado). Note more, not excessive, simple common sense applies.

3. All of your snacks should always contain some form of protein (a sli of ham, chicken or a handful of raw nuts or seeds).

4. If you have a major carb-craving, you can have a slice of rye bread or sweet potatoes.

5. After you have managed to maintain this angelic regime for 2 weeks you can have a devil day. One meal once a week of whatever you want to eat or drink (which means red wine for me, whoop whoop!)

The good foods list:

Lean Chicken, turkey, beef, lamb, duck, liver, pork (twice a week max)

All fish and seafood

Lemon, lime, broccoli, spinach, asparagus, green beans, mange tout, kale, rocket, watercress, brussel sprouts, cucumber, courgette, avocado, and all herbs.

Almonds, pecans, walnuts, brazil nuts, pistachios, macadamia, cashew, sesame and sunflower seeds. Flaxseed, linseed and pumpkin seeds.

Cooking wise:

Try to steam all your veggies in order to maximise their nutrients. They should still have some crunch or bite! If you don't have a steamer use a metal sieve over a pan of boiling water and a lid. Use extra virgin olive oil on salads or coconut or rapeseed oil when cooking at high temperatures. These oils are high in omega 3 and 6 and are therefore good at destroying bad fat.

The plan - It is a basic plan you can add extra green veg to any meal and mix and match food from different days. It is seriously tough, it will give you massive sugar withdrawal if you are not used to it. But i know it works and believe me the challenge is on, for me too.

DAY 1
Breakfast: 1 scrambled egg and 50g smoked salmon  
Lunch: 1 grilled sea bass or other white fish (100g) with a salad with mixed leaves, red peppers, green beans, broccoli and a dash of olive oil and lemon
Snack: 6 Brazil nuts  
Dinner: Beef fillet or chicken (100 g) with steamed broccoli and spinach. And ¼ of an avocado  
Snack: Chopped vegetables  

PS don't forget your lotuslite

DAY 2 
Breakfast: 100g smoked salmon with cucumber/vegetables
Lunch: Sliced turkey (100g) and chopped tomato, cucumber, spinach  leaves, 1⁄4 avocado with a little bit of olive oil
Snack: Three slices of chicken (50g) with mixed raw vegetables   
Dinner: 150g grilled cod fillet served with steamed green beans/vegetables   
Snack: 15 almonds    

DAY 3 
Breakfast:  1⁄4 avocado and sliced turkey (50g)
Lunch: Spinach omelette (2 eggs) served with mixed greens.
Snack: 2 slices of ham (50g)   
Dinner: Grilled lamb chops (100g) with spinach, broccoli and red peppers
Snack: 10 walnuts

DAY 4  
Breakfast: 2 slices of ham (50g) with grilled mixed vegetables
Lunch: Mackerel (100g) salad including tomato, baby spinach, and green beans drizzled with a little bit of olive oil  
Snack: Sliced ham (50g) and a handful of almonds
Dinner: 100g chicken breast with steamed courgettes/ mixed vegetables
Snack:  8 cashew nuts

DAY 5  
Breakfast: 2 boiled or scrambled eggs 1⁄4 avocado
Lunch: Pan-fried prawns (75g) with sautéed spinach/vegetables 
Snack: Three slices (100g) of beef or turkey with two oatcakes   
Snack: 6 Brazil nuts  
Dinner: Chicken breast stir-fry with mixed vegetables    
Snack: 3 Slices of ham (50g) and sunflower seed

DAY 6 
Breakfast: 1 scrambled egg with spinach cooked with extra virgin olive  
Lunch: 100g beef burger (skip the bun) with pan-dry fried mushrooms,or serve with 2 flat mushrooms for the bun, optional onions and grilled tomato + small side salad   
Snack: Chopped veggies   
Dinner:  100g baked salmon fillet with dill, garlic and paprika served with steamed  broccoli and cauliflower  
Snack: 7 walnuts   

DAY 7 
Breakfast: 2 slices of organic smoked salmon with a wedge of lemon and 1 poached egg   
Lunch: 1/4 a roast chicken steamed vegetables or mixed salad   
Snack: 2 slices of turkey with two thick slices of avocado  
Dinner: One rump steak (fat removed) cooked with pepper and garlic served with steamed green beans and broccoli  
Snack: Handful of mixed seeds

WEEK TWO
While there is sadly no burger on this list, Day 12’s breakfast looks suspiciously a healthy traditional english breakfast.

DAY 8    
Breakfast: 75g of turkey with mixed salad.    Yes honestly! :0)
Lunch: 50g ham and 2 egg spinach omelette served with mixed greens.    
Snack: Sliced vegetables  Dinner: Grilled 100g lamb chops with sautéed kale, cabbage and red peppers.    
Snack: 7 macadamia nuts and a handful of blueberries     

DAY 9   
Breakfast: Kippers and 1 poached egg   
Lunch: Steamed 75g sea bass or other white fish and salad including tomato, baby spinach, cucumber, olives and green beans drizzled with olive oil.  
Snack: Sliced ham 50g and 7 blanched almonds.    
Dinner: Grilled chicken 150g served on a bed of steamed asparagus and courgettes.     
Snack: 12 almonds    

DAY 10    
Breakfast: Smoked trout with 1 carrot and green peppers.   
Lunch:  Prawns 100g with coriander, spinach and rocket salad
Snack: Sliced chicken 100g and vegetables.    
Dinner: Chicken casserole with mixed vegetables.    
Snack: Sliced turkey 70g    

DAY 11   
Breakfast: Ham and eggs with raw red peppers.    
Lunch: Steak, 100g served with steamed broccoli and green beans.    
Snack: 10 walnuts  
Dinner: Grilled chicken breast 100g, served with green veggies.    
Snack: Avocado and sliced turkey.     

DAY 12    
Breakfast:  1 organic sausage (80% meat min), one poached egg with two grilled tomatoes.    
Lunch: Fresh grilled cod 100g with rocket, red onion and mange tout.    
Snack: Celery, cucumber and sliced chicken

DAY 13 
Breakfast: Two slices of organic smoked salmon with a wedge of lemon and 1 poached egg    
Lunch: Grilled chicken 100g with steamed vegetables or mixed salad.    
Snack: 2 slices of turkey with two thick slices of avocado.    
Dinner: One lean steak (100g) cooked with pepper and garlic served with steamed green beans and broccoli.    
Snack: A handful of mixed nuts and seeds.   

DAY 14  
Breakfast:  100g smoked salmon with cucumber/vegetables.    
Lunch: Sliced Turkey (100g) 1⁄4 avocado, tomatoes with a little bit of olive oil.     
Snack: Three slices of chicken (50g) with mixed raw vegetables.    
Dinner: One salmon steak served with steamed green beans/vegetables.    
Snack: 12 almonds 

*While I don’t want to sound like the diet police, you should consult your doctor before starting any new diet plan. So please do.

Bye bye muffin top! Drop me a line for any alternatives or advice

Some disclaimers...

• I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
• I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
• I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
• Everyone is different - make sure you're doing what works for you, not just following what's listed here.

Weekly plan for Family of 4 for £100

Food and drink tax...

...I don't think we need to open that can of worms! But what did occur to me was, feeding our family healthily and on a budget. So I decided to create my 7 day plan, with a shopping list. Ok so we know we all have members of our family who have food fads. However the point is, if we don't change the way we view food, not only will the impact be on ourselves, our immediate family and those who care about us, but also the planet.



Whilst I am not advocating that we go back to rationing, a lot can be learned from portion control and limiting the luxuries.

Obesity continues to blight the UK and is the biggest time bomb awaiting the NHS.
The UK is one of the most obese nations in the world with about a quarter of adults classed as obese. That figure is predicted to double by 2050 - a third of primary school leavers are already overweight.
Doctors fear that a rising tide of obesity will pose dire health consequences for the nation



So how do we feed ourselves and our children on a budget in order to maximise the effect on our health.

But you won't change anyone's eating habits unless they want to make that change for themselves. Sugar addiction is as hard to break as any other drug addiction and often causes mood swings, withdrawal and genuinely will make you mardy and a nightmare to live with! However the impact on your health and life span is absolutely worth the battle.



The turning point for me was the loss of my father, I decided that I was going to do everything possible to be on this planet for as long as possible. Although I have no children of my own, there was no way I was putting my nephew through that particular life experience too soon.

Gillian McKeith although a bit of a fruit loop on occasions and obsessed with poo! Her mantra of 'you are what you eat' has stuck with me for life. It is about sensible food choices and re-educating our palate.

Here come's the science bit...

There were 2 fundamental steps that led to the development of homo sapiens, one was our use of cooking and the second was our development as a meat eater. This meant we were able to ingest large amounts of calories unlike some of our more herbivorous ape cousins. This has now been to our detriment in abundantly available food and unlimited choice which in turn has led to an obesity epidemic. Mammals eat all kinds of food. There are herbivores(eat plants), carnivores(eat meat), and omnivores(eat both). Our digestive systems have evolved so that we can digest different kinds of food. Carnivores have short intestines so that enzymes can break down meat quickly. Herbivores have long intestines because it takes longer to digest plants. Making the choice to have smaller meat and fish portions with an increased volume of vegetables which are fibre dense and low calorie, will in turn lead to a healthier gut, a reduced chance of developing colon cancer, diabetes and heart disease to name a few.

How? Weekly family plan. (Based on a family of 4)

Shopping list - Asda - note the offers were correct at time of blogging!

Breakfast:
Porridge, banana and honey
Eggs and soya and linseed toast
Yoghurt, fruit and muesli

Lunch:
Multi -seed wraps - tuna mayonnaise, ham, egg, salad
Grapes, apples
Fresh soup

Snacks:
Oatcakes and peanut butter
Apples
Houmous and carrot sticks

Dinner: (ask me for more details and recipes)
Roast chicken and trimmings
Spaghetti Bolognaise with salad and added veg (chopped small in sauce)
Lasagne with sweet potato wedges and salad
Chilli con carne and whole grain rice
Home made fish and chips, salad and peas. For the adults or for the more adept palate try salmon fillets instead of standard breaded fish.


Remember this may seem like a little, it probably is compared to your normal shop. It is about everyone eating the same meals in order to make it economical, nutritious and encouraging everyone to eat together! Idealism, I know!!






Supplement each meal with salad to fill you up; this is something we can learn from the Italians. You may need to buy fresh salad and more of it as needed during the week.

Shopping List	Cost
ASDA Scottish Porridge Oats (500g)	0.65
10 pack bananas x 2	3.00
Clear Honey (908g)	2.84
Free range eggs pack of 15 x2	4.00
Burgen Soya and linseed bread x2	2.30
Yeo Valley Natural organic yogurt x 3	4.44
Natural Muesli Jordans (no added sugar)	2.68
Seedless grapes x 2	2.90
Mixed apples x2	5.00
Asda seeded tortillas x 8 (x 4)	4.00
Asda tuna chunks (4 pack)	3.85
Hellmans mayonnaise (fully loaded variety)	2.00
Honey roast ham (480g)	3.00
Cherry tomatoes (350g) x 2	2.00
750g salad tomatoes	1.50
cucumber x 2	1.00
Lettuce - mix your own and not buying pre-packed will be better value Batvia/curly x 2	1.34
Iceburg lettuce	1.00
Romaine	1.00
Avocado - ripe X2	3.00
red onion pre pack	1.00
Super green soup x 4	4.00
Glorious skinny soup x 2	3.96
Houmous x 2 (fully loaded)	1.50
Scottish Oatcakes	1.92
Peanut butter - sugar free, whole earth organic (340g)	2.27
Carrots 500g x2	1.00
Parsnips	1.50
Sweet potato (1kg)	1.34
Potatoes - smart price 1 kg x 2. Roast quick and less starch so more nutritious. Add to salads too.	1.38
Cabbage - Kale pre-packed	0.94
Peas - frozen Mushy  for the seriously unbrave! - £1.00 Garden peas (1kg)	1.60
Frozen fish - breaded chunky haddock	2.50
Whole chicken - large, it's always better to get free range but in this case we are maximising our budget. Left overs can be used for sandwiches or soup. Or pet nibbles!	5.00
lean mince 500g -  x 3	10.00
tinned tomatoes/ passata x 2	0.88
Garlic - 1 bulb	0.30
Mixed herbs - dried	0.46
Mushrooms - 750g smart price (lots of knobly bits!)	1.49
lasagne whole wheat sheets	0.50
wholegrain rice - brown basmati	1.68
kidney beans	0.48
Wheat spaghetti	0.50
Asda chilli mix - seasoning	0.32
milk 4 pts - x 2	2.00
Total spend	£100.02

Now I know this isn't everything you'll need on a weekly basis - but feeding 4 for about £100, that's a bargain in my book! They'll be plenty of left overs - so use them wisely and waste them not.

  

Porridge Cooking Instructions -  General:  Check product is piping hot before serving. Do not re-heat. These cooking instructions are a guide only. Hob -  From Ambient:  Put 40g Asda Scottish Porridge Oats into a saucepan. Add 270ml of water, milk or a mixture of both and stir. Bring to the boil, reduce heat and simmer for 3-4 minutes, stirring occasionally. Add salt or sugar to taste. Microwave -  From Ambient:  Put 40g of Asda Scottish Porridge Oats into a microwavable container. Add 270ml of water, milk or a mixture of both and stir. Do not cover. Cook on full power for 3 minutes (650W), 2 minutes (850W), then stir. Cook on full power for a further 2 minutes (650W), 2 minutes (850W), and stir well. Add salt or sugar to taste.