There is no easy way to lose body fat. 

 It's about a permanent committment to lifestyle changes.

Glucosamine for joint health

Women weighing between 55-90kg should take 1500mg of glucosamine with 1200mg of chondroitin.  Take daily with food.  The effectiveness of glucosamine is enhanced if you also take Vitamin C - 500mg per day.

Sports nutrition studies show that active people don’t perform their best and have trouble building muscle and producing oxygen carrying red blood cells when they’re low in B vitamins like B6 , B12, folate, and riboflavin. 

So be sure to fill up on vitamin B dense foods such as dark green leafy vegetables, fish and shellfish, legumes, whole grains and low- fat dairy.

Curried Quinoa Salad

In a non stick fry pan over medium heat, roast 90g quinoa for 5 mins or until fragrant and begins to pop.
In a small saucepan bring 250ml water to boil.
Add the roasted quinoa with pinch of salt, cover and simmer over med heat for 15 mins or until water has absorbed.

Scoop quinoa into a bowl to cool.

In the same non stick frypan heat 1 tablespoon of oil over med heat, cook the 2tbls chopped shallots, cook 3mins or until soft.  Stir in 1/2 to 1 teaspoon curry powder to taste, stir for another 2 mins. Remove heat and put aside.

In small bowl, whisk together 2 teaspoon olive oil, 1 tablespoon lemon juice, 1/2 teaspoon dijon mustard, salt and pepper and pour over the quinoa. 

Stir in 1 small carrot, finely chopped (or grated)
1/4 red capsicum finely chopped
4 dried apricots chopped
3-4 cashews chopped
1 spring onion chopped and
2 teaspoon fresh parsley chopped.

Mix and serve

Non vegetarian version - add few slices of grilled chicken

Salad Dressing Recipes

No Oil Dressing

1/2 cup red wine vinegar

juice of 1 lemon or lime

2 garlic cloves, finely chopped

freshly ground pepper

40 calories

Mock Sour Cream Dressing

1/2 cup ricotta cheese

50g low-fat yoghurt

chives, chopped

parsley or mint if desire

240calories

Raspberry Vinaigrette

2 teaspoon raspberry vinegar

1 teaspoon lime juice

1/2 teaspoon dijon mustard

1 tablespoon olive oil

2 tablespoons coarsely chopped pecan nuts

300 calories

Hazelnut Dressing

1 tablespoon light olive oil

1 tablespoon balsamic vinegar

2 teaspoon water

2 tablespoons coarsely chopped roasted hazelnuts

1/2 teaspoon ground ginger

1/2 teaspoon honey

300 calories

Legumes

kidney beans, black-eyed beans, blue pea, borlotti bean, broad bean, cannellini bean, haricot bean, lima bean, mung bean, pinto bean, split pea, chick pea, soy bean, lentils, bake beans

So what is a good breakfast choice?

A Fibre rich cereal -    try Colleen's homemade museli recipe

To one packet of rolled oats (not quick oats) add

1cup of each of the following –

·       oat bran

·       bran

·       lecithin granules (soy)

·       pumpkin seeds (cheapest to buy- cooking section)

·       sunflower kernels (cooking section)

·       ground linseeds/flaxseeds (or whole)  or LSA

·       amaranth (IGA – health section)

For  sweetness can add 

• almonds - slivered or flaked for a nice crunch
• shredded coconut
• dried cranberries - yum and good for your bladder health

Store in sealed container and enjoy with milk.

Or increase your daily vegie intake by adding vegies to breakfast - its easy

eggs, grilled tomato, slice of wholegrain toast

Add mushrooms, bake beans, spinach or grated carrot and beetroot

Couple of slices of avocado, capsicum, bean sprouts

OR a smoothie - there are many recipes on this blog simply scroll through to find them!

Want a hot drink - try a Green tea blend to rev your metobolism or rosehip tea for your joints health or rooibos, peppermint, cinnamon all beneficial tea alternatives.

I wonder?

Perhaps its not the indulgence in junk food that is your problem.  Maybe you use this to mask the true issue. .. 

The fact could be that you simpy miss the opportunities to maximise your nutritional intake.

Maybe you are caught in a vicious cycle of over eating  foods with no nutritional value then you decide  will  not eat to compensate for all the calories however  eventually you  get really hungry and so grab the nearest option then the overeating cycle repeats.

Don't hide behind the fact that you ate a whole block of chocolate this week.  Instead look at all the meals where you missed the chance to  maximise its nutritional content.  How many times have you simply made a bit of toast or grabbed the store bought cereal box?....

Let's look at how we can maximise some simple meals without much time preparation

For example eggs on toast for breakfast. 

• Make the toast- wholegrain, sourdough or rye
• Top the toast with a sprinkle of flax oil for omega 3 instead of butter
• Or squash some tin beans/legumes of your choice on top of the toast - chickpeas, kidney bean
• Add fresh spinach leaves with grated carrot &/or beetroot - dress with some vinegar
• Grill a whole tomatoe - cut in half and add while the eggs are cooking

Another example - porridge - make from whole oats and never the quick cook ones

• Add  sunflower seeds, bran, dried cranberries or blueberries, almond slivers or walnuts
• It adds nutrition and fibre
• Try your  porridge with soy milk or oat or rice milk for a change.

Now let's look at lunch - most of us have to pre-plan our lunch as its taken to work

If you like your traditional sandwich or wrap - again think about maximising the fibre content of the bread or wrap choice. 

Now an egg sandwich or even a chicken sandwich in truth is not going to fill you up. 

Add salad - bulk out your sandwich and fill your tummy. 

Some suggestions

• Spinach
• carrot
• beetroot
• avocado
• tomato - fresh or semi dried
• bean sprouts
• cucumber

Finally dinner - yes most of us are tired at the end of the day however honestly does it take long to prepare a variety of vegies for steaming?  Particularly if you take the time when shopping to select a wide variety of vegies -

• sweet potatoe
• mushrooms
• a variety of green ones - bok choy, spinach, cabbage, brocolli, beans
• corn cobs
• onions
• beetroot
• squash
• zucchini
• pumpkin

When planning dinner focus on the vegie choices and less on the meat content.  Think about fish at least  twice a week.  Fish nights are easy - open the frozen fish packet and into the oven - prepare the vegies or salad.  Tra-darr!

So change your thoughts and habits - ask each time you eat - ask have I maximised the nutrition of this meal/snack.  The big surprise will be that you will feel fuller so you can concentrate on other matters of life rather than thinking you are still hungry and could go a small treat like a chocolate!

Fruity Oat Slice

150g dried apricots
100g dried apple
2 passionfruit
2 tablsp lemon juice
1/2 cup rolled oats
1/2 cup sliver almonds
1/4 cup pumpkin seeds
2 tablsp linseed (can purchase in health food section of supermarkets- store in your fridge)

Place apricots, apple, passionfruit pulp, lemon juice in a food processor.  Process until smooth.
Transfer to large bowl. Process oats, almonds, pumpkin seeds and linseed until resembles fine breadcrumbs.
Add the fruit mixture. Stir to combine.  Press into a prepared slice tray and refrigerate covered.  Slice with serrated knife into rectangular pieces.

Enjoy as a healthy snack for morning or afternoon tea.  Great for the kids lunchboxes too!

Omega 3

Omega 3 is wonderful for your heart and blood.  It is an unique fatty acids.  Omega 3 can

• keep your blood free-flowing so it won't clump or clot
• lower your blood pressure
• lower tyiglycerides (like cholestrol)
• steady the beating of your heart
• make your arteries moe "elastic" so they flex in and out under pressure

Heres' how to balance your omega 3 intake

• eat fish 2-3times per week
• cut out saturated fat from butter, cream, cheese, deli  meats and fast food.  Saturated fats interfere with teh bio-chemistry of omega-3
• swap polyunsaturated oils for canola, olive or flaxseed oil.  Note: can not cook with flaxseed oil - heat destroys its properties use instead in dressings or directly onto your toast or in a smoothie
• eat large servings of green vegetables
• add walnuts, pecans and linseeds to your meals