The Importance of Cooking with Weight Loss

Cooking – some people love it while others hate it! If you’re trying to lose weight or maintain a healthy lifestyle, you’ll quickly realise that cooking is central to your success.  Too often we are tempted to take the easy option and order take away or eat meals out which will make long term weight loss or weight maintenance very difficult.

So what is the answer? How do you make cooking less of a chore so that the excuses not to cook stop creeping in to your head?  The answer for most people who lead very busy lives is that it must be quick. But quick is not the only answer.  You must also find the motivation to get into a routine of cooking your meals each night and avoid the temptation of picking up a take away on the way home.  Finding the motivation to cook regular meals may not be easy but here are some things to think about which will help to make cooking easier:

• Make sure your meals taste good!
• Plan meals in advance so that you know what you’re making and don’t give yourself the option of having something else
• Be organised and have all the ingredients at home so that you don’t have to go to the shops on the way home
• If there are other people at home get them involved too. This will help to reduce the amount of time it takes to prepare and cook the meal
• Cook a large enough meal so that there are leftovers for lunch or dinner the next day
• Consider the health benefits. Who really knows how much or what type of fat is going into the Thai takeaway or pizza you’ve ordered
• Food portion sizes tend to be far larger when you order takeaway or eat out, which is not desirable for weight loss

Eating take-away or dining out regularly does not allow you to control your daily food intake.  You will find that your daily saturated fat, energy and salt intake will very quickly exceed your requirements which will of course lead to weight gain and other long term health problems such as high cholesterol and high blood pressure.  Like most things, eating take away and enjoying meals out is fine in moderation.  However when take away meals, which are high in calories and served in large portion sizes, become part of routine weight loss, weight maintenance and long term good health are very difficult to achieve.

Try these healthy, quick and delicious meal ideas to stop you pulling in for mid week takeaways!

Classic Chicken Stir Fry

1. Stir fry chicken breast seasoned with salt, pepper and garlic. Use a spray of canola oil for cooking.
2. Once cooked, add red capsicum, snow peas and broccoli. Add 1 tablespoon of oyster sauce and ½ tablespoon of soy sauce.
3. Remove from heat. Top with fresh basil leaves and bean shoots.

SAM: Steak, Avocado and Mushroom

1. Season steak with dried thyme salt and pepper and cook to your liking on the BBQ.
2. Spray a large field mushroom with cooking oil, cut a large red chilli in half and de- seed, then grill the vegetables on the BBQ. Trim green beans, boil the kettle and cover the beans with hot water.
3. Serve with a tablespoon of avocado, fresh coriander and a wedge of lime. 

Fish and Salsa

1. Cover fish with lemon, salt and pepper wrap in foil and bake in the oven.
2. Cut fresh basil, mint, large red chilli and spring onion and sprinkle over the fish once cooked.
3. Serve with broccolini and a side of salsa: diced tomato, cucumber, red onion + balsamic vinegar. 

Vietnamese Beef

1. In a food processor, mix one stalk of lemon grass, 2 garlic cloves, juice of 1 lime, 2 tablespoons of fish sauce and ½ tablespoon of peanut oil.
2. Thinly slice strips of beef and coat in the marinade you’ve just made.
3. Mix together shredded lettuce, grated carrot, thinly sliced cucumber, fresh mint and basil leaves.
4. Cook the marinated beef strips, serve on top of salad top with fresh bean sprouts. 

Lamb with Vegies

1. Choose lamb back strap or another cut of lamb with all the fat removed, sprinkle with equal amounts of sumac, sesame seeds and thyme.
2. Cut zucchini into quarters, sprinkle with salt and pepper and grill together with chunks of red capsicum.
3. Trim green beans, boil the kettle and cover the beans with hot water. Mix all vegetables together and sprinkle with 30g low fat feta cheese.
4. Serve as vegetables with the lamb.

A salad you won’t complain about!

1. Cook chicken breast seasoned with salt, pepper and garlic + ½ a bacon round per person all fat removed in non stick pan. 
2. On a plate place lettuce leaves, snow peas, thin slices of red onion. Top with cooked chicken and bacon pieces.
3. Sprinkle with low fat ricotta cheese and crushed walnuts (3 per person) dress with balsamic vinegar.

Mexican Beef Cups

1. Cook beef strips in a frying pan using spray oil.
2. Add small pieces of broccoli and capsicum and stir in burrito mix (adding water to make it saucey).
3. Serve in lettuce leave cups with a dollop of low fat sour cream and topped with freshly diced tomato.  

Bon Appétit, send us through your favourite healthy recipes!

Small Loss in Weight, Big Difference to Health

Although it is a widely communicated fact that being overweight increases your risk of developing a number of serious health conditions, what isn’t so well known is how even small a loss in weight can make a big difference to your overall health!

Recently, there have been a number of scientific studies published that reveal a small loss in weight (5-10% of initial weight) results in significant improvements in blood cholesterol blood pressure and blood sugar control. For example, those who are considered overweight at 80kgs, will be significantly healthier just 4 to 8kgs lighter. Also, these small reductions in weight reduce the risk of osteoarthritis and risk of contracting some cancers and other chronic diseases.

 

A recent study (involving 500 men and women at risk for type 2 diabetes) showed that the onset of diabetes in this group was avoided during the study when subjects achieved these 5 outcomes:

1. Weight loss of 5-10%
2. 30-45minutes of physical activity on 4 – 5 days a week
3. Low fat diet (<30% total calories)
4. Low saturated fat intake (<10% total calories)
5. 15g fibre per 1000 calories (for example 1 medium apple = 3g fibre, 1 slice of wholemeal = 2g fibre, ½ cup of mixed vegetables = 4g fibre and 2 tablespoons of muesli = 3g fibre)

While these 5 simple actions led to an avoidance of type 2 diabetes in this study, they may look like ominous changes to some (particularly those who may have attempted this sort of lifestyle change in the past). However, with diabetes being a key contributor to death and disability around the world the benefit of these changes far outweighs the challenge of implementing them.

While it’s clear that small amounts of weight loss results in many long term health benefits, taking the first step can be difficult. Before attempting to lose weight, exercise more, decrease fat and increase fibre in your diet, consult a dietitian. Their expert advice will help to ensure you’re your on the right track. Remember it only takes 5 – 10% of your initial weight to make some dramatic health improvements.

Adapted from: LaFontaine, TP. Roitman, JL.http://www.vhct.org/case2500/benefits.htm

References

well... day 3 is nearing a close and we are all ok...

I am another day closer to being slimmer. YAY.

Today I slept in late. It was very nice curled up in bed with Geoffrey, our Cavelier King Charles. Hes so cute. Tragically if he gets too close he makes me sneeze so its a little bit of a sad story for cuddles. DS makes up for it though - with me and the dog! He loves that dog to death.

Today has been pretty good. I have spent a considerable bit of it online on Livestrong, because keeping track of everything is quite interesting, and also time consuming but I am enjoying it. I have entered all my food for the day on there, and I go into far more detail - every ingredient and suchlike is there so that I know that I really am not going over my allowance and hopefully remain on track. I just list the meals on here and a few recipes, but you can be assured that the calories I put down on the 'Today I ate...' bit are correct.

Housebrick has taken his wife to the airport. Now the fun begins. thankfully he is at work all day and I am determined not get get dragged into his inane chatter about the dog. I will try and just tell him, but the English way kind of has a habit of stopping us being blunt or tactless, but I need to try with this dude or he wont get it.

We must remain at all times regimental on the time of dog walking and the amount of shits the dog has, and amount of pees it does and report daily on those bowel habits. Its bloody crap. How someone can be so anal retentive about their dog I dunno. Infact, come to think of it it's a bit like OCD. He is so analytical about stuff - I guess because of his work as a chemist - but boy! Its tought to live with. I have no idea how his wife, who we shall call 'The Saint', manages to cope with him!

Its funny like that sometimes. He just asked me if he should get a blood test to check if he has immunity to Mumps. I told him  - LIKE 5 TIMES - that I am not infectious now. I am finished with it. I also told him that if he caught it off of me before he went on holiday, he would be sick RIGHT NOW. Considering his mum told him he had it, and that he said to me he remembers having pain in the correct area and being really poorly as a kid, you would think that would be the freaking end of it. But this is Housebrick we are talking about.

Anyway, get a test, dont get a test I care not. I hope it costs loads of money though!! HAHA

It could even be a blessing if he does get a really bad case of it, as the human race will be owing me a serious favour!

Bandwise, I am doing good. I feel a bit hypoglycemic right now cos I havent had my lucious dinner yet, but its gonna be anytime soon! Mmmmmm cant wait. Thinking of that, best go and check on the veg.

C U 2morrow

Tips For Weight Loss

• SPRAY SMARTET
  
  Change out cans of commercial cooking oil spray and make your own. Spray cans of oil can be expensive. An inexpensive mister bottle holds your own high-quality oil for a fraction of the price and it tastes just as good.


• DO IT YOURSELF
  
  Most 100-calorie snack packs are smaller servings of junk food. Change them for healthy 100-cal snack, such as half apple, sliced and spread with 2 teaspoons or peanut or almond butter; 12 to 15 raw almonds or 10 dry-roasted cashews; 1 hard-boiled egg; or 2 tablespoons hummus with 12 cherry tomatoes.


• EAT YOUR CALORIES
  
  An 8-ounce glass of orange juice has nearly as many as two whole oranges. A whole orange has much more fiber (about 7 grams) and slows the release of blood sugar. It is also more filling.


• CHOOSE AVCADO OVER CHEESE
  
  Top your next bowl of chili with diced avocado instead of cheese. A quarter-cus of chopped avocado has half the calories of the same amount of shredded Chedder cheese, plus better fats and no cholesterol.

Make Simple Weight Loss Foods

Make simple healthy foods and weight loss foods

• STOCK YOUR HOME with healthier foods and you are like to eat healthier. It really is that very simple! On your next trip to the supermarket, try some of these ideas and see how making small food changes can bring about to big health rewards.


• CHANGE UNHEALTHY FATS FOR FLAVORFUL OILS
  
  When choosing oils to add your salad, skip the premade dressings that can contain trans fats and opt for a tablespoon of sesame oil, extra virgin olive oil, or walnut oil. You will get more flavor (and nutrient) bang for the same calorie buck.


• CHANGE PIZZA CRUST FOR MUSHROOM CAPS
  
  Make a mini-pizza that satisfies your craving while cutting carbs and slashing calories. An average Protobello mushroom has only 27 calories. Mushrooms have meaty texture and rich flavor, and they are loaded with antioxidants and other nutrients. Top a grilled Portobello cap with sauce and low-fat cheese and you have a no-guilt pizza treat.


• CHANGE LASAGNA NOODLES FOR VEGGIES
  
  Try making a healthier, lower-carb lasagna by replacing the pasta in your favorite lasagna recipe with thin slices of grilled or broiled zucchini or eggplant.


• CHANGE FRUIT FOR TOMATO SALSA
  
  This change is a favorite at the ranch. Instead of pairing cottage cheese with something sweet, add 1/2 cup of salsa to 1/2 cup of cottage cheese. A half cup of salsa satisfies one of your daily vegetable servings and contains only 21 calories. Salsa is also a great replacement for sour cream on your quesadilla or burrito—a savings of more than 200 calories per 1/2 cup.


• CHANGE POTATO CHIPS FOR JICAMA CHIPS
  
  Also known as the Mexican potato, jicama is a sweet edible root that makes a delicious impostor for your favorite dip. One cup of raw jicama slices contains 45 calories, 6 grams of fiber, and nearly 40 percent of your daily vitamin C.


• CHANGE POTATOES FOR OTHER ROOT VEGETABLES
  
  Like pasta, potatoes are downfall for many people. Try replacing potatoes with other root vegetables (turnips, parsnips, rutabagas) and roasting them with fresh herb, olive oil, and a sprinkle of salt.


• CHANG WATER FOR MILK
  
  Milk is an exception. That is because most of us are not getting our daily calcium requirements to build and maintain strong bones. The next time you make hot cereal or soup, try changing part of the water or broth for milk. You will get a richer flavor and calcium boost.


• CHANGE BREAD FOR LETTUCE
  
  Give your sandwich a protein makeover by tossing the slices of while bread and wrapping your sandwich fixing in a leaf or two of romaine lettuce. When you do have a serious bread craving, be sure to choose whole grain bread.


• CHANGE ICEBERG LETTUCE FOR SPINACH
  
  Instead of the usual iceberg lettuce, try using spinach or romaine in your salads and sandwiches. These darker greens contain more nutrients and add a different flavor and texture to your salad.


• CHANGE BACON FOR CANADIAN BACON
  
  Compared with traditional bacon strips. Canadian bacon has 35% less sodium, 65% less calories, and 75% less fat. And it is just as delicious. Enough said.


• CHANGE EGG YOLKS FOR WHITES
  
  Cutting back on egg yolks slashes cholesterol and cuts calories by 75%. That is because the yolk is nearly all fat (and the white is nearly pure protein). To make a gradual change, use one whole egg mixed three whites in your next omelet or scramble. Compared with three whole eggs, you will save 100 calories and 9 grams fo fat, and increase the protein by 25%.


• CHANGE PEAS FOR SOYBEAN(EDAMAME) The similar appearance of these two pale green pods belies the fact that they are different nutritionally and flavor-wise. Soybean(Edamame) are loaded with heart-healthy fats and contain twice as much protein as peas do. So while Soybean(Edamame) have a few more calories, you can eat less of them and feel fuller than.


• CHANGE ICE CREAM FOR FROZEN FRUIT BARS
  
  Satisfy and ice cream craving with all-fruit bars made from unsweetened fresh fruit. You will save yourself up to 170 calories and 16 grams of fat per serving, and you will benefit from the vitamins and antioxidants in the fruit.


• CHANGE RICE FOR LENTILS
  
  Next time you are whipping up your favorite rice or noodle dish, kick up the protein and fiber levels by stirring in lentils instead. A half cup of cooked lentils has a whopping 10 grams of protein.


• CHANGE GRANOLA FOR NUTS
  
  Granola adds texture as a topping for yogurt or cereal but many varieties are loaded with sugar, fat, and calories. Sprinkle on a tablespoon of crushed almonds or walnuts instead and get the benefit of heart-healthy omega-3s plus protein with your crunch.


• CHANGE WHITE PASTA SAUCE FOR RED PASTA SAUCE
  
  A classic cheese and cream Alfredo sauce can contain more than 200 calories and 20 grams of fat per dish. Tomato-based sauces tent to be much lighter in calories and fat. If you crave cheese with your pasta, sprinkle on a tablespoon of freshly grated Parmesan or Romano and you will add less than 25 calories.


• CHANGE HERBAL TEA FOR GREEN TEA
  
  Antioxidant-rich green tea offers many health benefits-including lowered blood pressure, decreased cholesterol absorption, defense against cancer, and protection from tooth decay. It has also been reported that green tea can boost metabolism. In one study, people who drank 3 to 4 cups daily burned an additional 80 calories.

It's not allergies

I woke up this morning feeling extremely tired. My nose was itchy and stuffy. I thought it was just allergies.

It really didn't occur to me I might have a cold. Even though my coworkers and my husband were sick this past wwek with a cold, I just assumed because I'm so strong and healthy it wouldn't take me down.

I was wrong. I'm beyond miserable right now. You know the feeling. Stuffed up nose, sore throat, agony.

Other than that, I had a good day.

1.) I restarted my scarf.

2.) Read another chapter in "Such A Pretty Face". The further I get in this book the more I love it.

3.) Grocery shopped.

4.) A great gym workout (36 minutes cardio, 40 minutes weight lifting).

5.) Stopped fighting with my husband. Last night we had a very bad disagreement. That always seems to happen when one of us gets totally wrapped up in work. We've made our apologies and things are good.

6.) Dropped off another bag of junk treasures to the Goodwill. My closet is looking good with almost bare floors and empty shelf space. I love getting rid of stuff. It's so freeing to just let go of things. They're just things, not treasures to me.

7.) Had a go-around with my pharmacist. Long story but it didn't end well for me. Someone messed up my asthma prescription and the pharmacist said I'd already picked it up today. Not true. Insurance wouldn't pay for a second prescription in same day. If I wanted it then I needed to fork over $340 dollars for a one month supply (Advair). Um, no, I don't think so. Hopefully I don't stop breathing over the weekend. My mistake for letting it run out...I guess.

8.) This is BIG - I tracked all my food today! Every single bite. 20.5 Points. I earned 7 Activity Points. I get 21 Points a day and usually eat the extra five (35 weeklies), plus lately, a bunch more. Today, I'm just not hungry.

9.) I discovered the Honeycrisp apples I've been eating, the gargantuan are actually 4 Points. Ouch.

And with that last thought, I'm going to bed.

Housebrick is back

Dunno if i ever mentioned this but we have a freaky lodger who we shall call Housebrick on here. He has a really wierd long old fashioned German name, but as its so unusual we will stick to his nickname.

He arrived home about 8:30 this evening. He has been on holiday with his wife for the last 2 weeks down at the tiny westernmost tip of England where the Cornish live. It has been blissssss.

He has a dog, called T, and it is more important than his wife. Everything revolves around the dog or his work and it gets very very very very very boring. He is very loud, very dominating, very know it all and I hate that.

Anyway, he is back. He couldn't have picked a better 2 weeks to be away seeing as I was sick for 10 days of it. There would have been no dinner to eat except for takeout and it would have cost me even more money!!! thank heavens for small merices!

Anyway, I am sure he will piss me off in the next day or so. He usually does. I will obviously let ya'll know about it ;-)

Its been another good day today, walked very quickly through a city near here to get some sports gear for DS before the shop shut and burned off 175 cals in the process. Very happy about that. That's what I love about Livestrong. Its really good for logging all your food and exercise and working it out to your personal body weight. Obviously Paris Hilton would burn far less calories than I would marching through the town, so its very clever how it gets that sorted and you don't have to guess!

Anyway, another good day with food, under the calorie limit for the day and off now to watch a bit of telly.