Artslim
 
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Annette Sym  on Symply Too Good  in facebook, asks:-

Wednesday’s thoughts...I made a batch of scones from book 4 today & realised something. I have no guilt with food anymore. I look at it as just that food. It does not define who or what I am it is just food. The old Annette had so much guilt over food. The secret is to choose healthy options like my scones instead of pastries from a bakery ,for morning tea-I ask you...what is your relationship with food?

I thought this a great question.

I love food, treat it like a sensual pleasure, love buying the ingredients, preparing, cooking and eating it. I also love myself enough to want to be healthy so choose healthy ingredients most of the time and eat according to my energy needs, most of the time.

 I do allow less healthy options and a little over consumption, occasionally, and am aware when I make these choices, of the consequences. I look at why I chose to do it, and make plans to not be in that situation very often, as I respect my body too much to allow my love of food to cause me lifestyle disease.  That is not guilt, far from it. :-), I make choices I am happy with, even when eating pork crackling occasionally.
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Tip: Stay Positive.

"Know that everyone has days where they go off the rails.

The difference between being successful and not being successful is that the successful just disregard a bad day or week and get back on track because not all is lost!

So why not adopt this attitude.”
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I was pretty proud of myself last week, I stuck to my fitness program consistently even after a fall on Friday left me jarred and bruised, I was at my body pump class on the Saturday.

I had the reward of fitting into this new pink, size 12 dress on Saturday afternoon to go out to dinner with Reg.  A dinner I succeeded in portion controllingJ. Oh happy daysJ. to feel so good, nearing my mid sixties.
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The hat party, roast pork for the caravan park crowd, meal :-). There will always be pork, I’m learning to enjoy it without feeling I have to pig out on it like I will never see it again.
 
 
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Eat yourself to Death, MasterChef way, Eggs Benedict with 300 calories of FAT per serve.
Are you a fan of MasterChef?

I love the artistry of the food preparation and presentation and the sheer love of the sensual pleasure of handling, viewing, smelling and tasting the final dish.

I question why the only healthy part of the meal, in master chef dish, is usually the green garnish.

I was saddened to see when they did have an excellent example of healthy food cooking on the show, in Michelle Bridges, the trainer for the Australian Biggest Loser series and the 12 Week Body transformations that I am taking part in, they told her, 'her prepared food was not salty enough'.  There is enough information about to educate how unhealthy high sodium diets are.  Why do these food shows have to focus on unhealthy food?

I love a good, Eggs Benedict, but OMG at the lashings of clarified butter, 75 grams butter per serving  = 200 Calories plus oil that was poured into the Eggs Benedict dish prepared on MasterChef last night, the version I make is low fat and delicious. I would need more than the best fat burner, to be prepared to consume as much fat as they put in those MasterChef meals.

 I do watch the TV show and enjoy the visual beauty, of the food. When I see the clarified butter being poured into food, that does not need it, I just think of all the men in my family, grandfathers, uncles, I never met, because they died of lifestyle disease in their 30's and 40's and my mum having her first heart attack at only 52 years old, due mostly to eating that sort of high, animal, fat, diet, that I thought, we as a society, had learned,enough ,to never want to go back to those bad old high animal fat, eating days. 

Yes the French do use animal fats in thier food, but those who do and are also slim have mastered portion control far better than most. They do not serve such large individual servings of high fat food as Australian and US diners eat. All things in moderation, MasterChef is educating a very unhealthy way of eating with no balance of health meal preparation or guide to portion control.

I think those high fat foods, are fine, if prepared for occasional meals for a large group of people, so tiny amounts only are served, with many yummy healthy vegetables. I enjoyed my own, full fat cheese platter for two, lunch yesterday as an occasional treat and through portion control and a very light evening meal, and no snacks I kept my calorie balance in check for the day

I like to use my imagination to prepare in healthy ways and still get all the visual stimulation of serving food like it was an art form.  I think it is the artistry, of the food presentation; the sensual love of food, we can take from this show and have fun with, food is to be enjoyed. :-).  

Food should be a sensual delight :-), we can do better than MasterChef does, combine the best of what they show us, the delight in food enjoyment and presentation and the best of a balanced healthy diet.

Below is my (not typical) meals I shared,  yesterday. Remember the lunch platter was shared with Reg, it is a serving for two and I chose less meat and bread, the salad was oil free and the yogurt, drinks low fat, and unsweetened. The calorie total 1,200 ideal for my short height, age and weight. Fat content was higher than usual. Those two dip bowls in the lunch platter are made from healthy chick peas and black and green olives.  The inner bowl contains a few, macadamia nuts.

 I exercised in bushwalks. I had a lovely day and enjoyed my food.
 
 
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This week I had a brief deviance from my usual very healthy eating.  I have not binge eaten, I don't feel the need to do that, I just added a few high fat foods and a desert one into my diet for just on one week, and I'll be honest, I enjoyed them though I knew that sort of eating was OK briefly but if could not continue.

Tonight I refreshes on the way my pantry will look for the remainder of our tour and then translate into the basics for my pantry when back at home base in Victoria in Springtime.

This list is of what is in my pantry cupboard now. The list is taken from the Michelle Bridges 12wbt program I am doing.  The photos are of our caravan pantry.Shopping List
  • Pantry Essentials
    • Anchovies 
    • Canned beans (e.g. red kidney, chickpeas, butterbeans)
    • Canned tomatoes
    • Canned tuna, salmon, sardines
    • Capers
    • Chilli sauce (low sugar)
    • Cold-pressed extra virgin olive oil (EVOO)
    • Couscous 
    • Dried beans
    • Dried pasta
    • Fresh tomatoes
    • Dried herbs (e.g. mixed herbs, paprika, dried basil, oregano, cinnamon, cumin, nutmeg)
    • Light soy sauce
    • Low-cal hot chocolate powder (make sure there are no trans-fats)
    • Low GI cereal (eg Special K)
    • Olive oil spray
    • Olives
    • Oyster sauce (msg free)
    • Pepper grinder full of black pepper
    • Rice (basmati or brown)
    • Rolled oats
    • Seeds (e.g. sesame, pumpkin, sunflower)
    • Sesame oil
    • Stock (cartons or cubes – check the sodium content)
    • Sultanas
    • Tomato paste
    • Tomato-based sauces (no added sugar)
    • Untoasted muesli
    • Vinegar for dressing (balsamic, red wine)
    • Whey protein powder
  • Freezer Essentials
    • Free-range, skinless chicken breasts
    • Fish fillets - not the boxed kind! (e.g. white fish, salmon)
    • Lean red meat (e.g. beef fillets, kangaroo fillets, kanga bangers)
    • Frozen peas
    • Frozen berries
    • Multigrain, rye or soy and linseed bread
  • Measuring Tools
    • Kitchen scales
    • Measuring cup
    • Measuring spoons
  • Fridge Essentials I
     apart from fresh fruit and vegetables, you will need:

    • Low-cal cottage cheese or ricotta cheese
    • Low-cal (skim) milk or soy milk – high calcium is best
    • Low-cal yoghurt, no sugar
    • Meat for sandwiches
    • Multigrain or soy and linseed bread
    • Parmesan cheese (strong flavoured so you use less)


      The 12wbt tells me to Toss these things, I NEVER had any of these in my home, in the first place. 
      Food to Toss
      • Sugary cereals such as Coco-pops, Nutrigrain, Crunchy Nut Clusters. Breakfast cereals should have a maximum of 1.5g fat and 200 calories per serve (not including milk).
      • Processed foods, particularly snacks: biscuits, chips, rollups, Le Snacks, pop tarts, muesli bars, chocolate (75%+ dark acceptable), lollies, cakes, packet muffins, white bread.
      • Soft drinks, cordials and sugary juices.
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Checked out my Prevention Magazine today and I was delighted to find that five of my favourite foods are there at the top of the list of the top foods to build our immunity to viruses like the flu

1/ Yogurt.  I love my yogurt, have it for breakfast every morning.  Yogurt has been a well know food used by many cultures famous for the percentage of centurions (people over 100) in the population.

2/ Garlic. I knew this would have to be high on the list, it was chewed by the monks, who tended plague,  victims and they were the few who survived the close contact.

3/ Mushrooms.  These I also know to be a great food, high in a vitamin 17 which is not found in other vitamins so a must for the vegetarian, it also tastes meaty and is great used in meals to help cut back on some of the overconsumption of meat, in the average civilised country, diet.

4/Oily Fish, example Salmon.  I LOVE adding salmon to my diet, regularly, this fish is also high in calcium especially if you eat the edible bones. I am a strong believer in including portion controlled healthy oil into any weight reduction meal plan and we must have oil in out diet to absorb fat soluble vitamins and to keep all our body functioning well.  Our gall bladder is dependent on daily oil in the diet to keep it functioning, gall bladder disease results form yo yo very low fat to high fat diets and it is mostly preventable with a regular low to medium low good fats added diet, just watch the portion control.  The fat soluble vitamins maintain the health of so many organs from the vital ones like heart and lungs and digestive tract through to the reproductive system and skin. All nutrients are required in a balance to maintain body health, don't fear adding some fatty fish to your diet even if you are trying to lose weight, it's not what you eat but when and how much that affects your weight.

5/Black Tea.  I like that one.  I still use a cup of tea, to offset a desire I still get, to eat when not hungry.  It is something I have learned to use and enjoy as a substitute for fattening suppers and afternoon snacks too close to my evening meal.

Read more -> Best flu fighting foods
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I enjoyed this refreshing coconut water drink and believe I was having, a healthy, natural beverage served in a fun environment beside a beautiful view, opened in front of me. 
I do not believe the claims that coconut water is identical to human blood plasma nor that it has any magic weight loss properties.
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Just because something is printed, published, out on the web or in a bookstore does not make it so. 

Just because it is being bottled in the US and marketed as a slimming food, by a skinny celebrity model, does not make it a magical properties, slimming food. I think that claim is laughable.
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According to this publication, coconut water is the universal donor as it is identical to human blood plasma. 
I challenge this. I might consider it may have similarities, but it is far from identical.   Just the same, this was an interesting read.  It is always a very good idea to look at the research that backs up the properties some people claim for things. I notice they state that during a war, both sides used the coconut water as an IV plasma solution for their wounded.  Interestingly there were no survival rates given and I am aware that in recent blood plasma shortages, modern science has not decided that coconuts make a perfect substitute. 

I rarely automatically believe articles claiming super powers for any produce, and search for the backup, research notes and check the credentials of the institutions and researchers, making the claims and watch for the 'similar' sounding names to the legitimate research organizations that the 'fake' research papers may contain. 

One berry company has a lot of blog posts on the internet proportion to be a genuine research by one single person, the anchor lady of a news program. One fictional person does not make a research project.  It is hard to say, 'do not believe, people', but where your money and dreams are concerned, it is wize to read, what isn't actually being said as well as what they tell you. 

I have heard that coconut water is about to be marketed as a high priced health drink, it is happening overseas, I am getting in,  before the ' drink this and lose x amount of weight fast', claims hit Australia, to say, 'it's a delicious drink fresh and chilled and most likely healthy, it isn't magic'.

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Summery
A dose of healthy scepticism and a demand, that promoters back their claims with research papers from reputable organizations, is a healthy as natural foods in a balanced diet and we need to realize that no one food, or magic berry, will have you losing 20 kilo on 8 weeks unless perhaps that is  all you eat and your exercise is running to the loo all the time.   Read between the lines, read what is not there, and look for the backup reputable research and know that just because it is published, it does not have to be true. 
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Queensland's famous, Pumpkin Scones. Eat like this = ....
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..... work as hard as the man or woman, ' on the land', or be prepared to 'wear it'.
I am feeling a little tired this morning, woke up a bit congested wondering if a cold was coming on. Went to mention that in my facebook status then ‘cut’, it as I don’t like being negative, time enough to mention it if I was really down. Threw it into this blog as part of my expressing how, I also have days when ' I don't feel like making the effort'.   That's normal for all of us to feel that way.

I like to have a plan in place to fall back on, when I can't be bothered to exercise.

My plan is, to 'JUST DO IT'.

So here I am, having one of those mornings, when I know if I was to weigh myself the scales, would swear at me, due to two days of less activity due to driving, than normal, this week, plus I ate 'social food', due to visiting and I might add totally enjoyed the experience.
Eating Gem's home grown and cooked, Queensland country kitchen food, was a treat I would not have missed out on. There are, times when 'enjoyment' becomes a big part of my concept of healthy eating and the two, Gem's scones and jam, I ate, were 'not to be missed', experiences :-).  

I know that today needs to be an active day, with a focus, on healthy portion controlled eating. I am feeling a bit 'groggy' after two long days of touring in the last 3 days, but I intend to make an effort this morning and go for a swim, and freshen myself up. I think you do feel good after you have done exercise :-).

It's all too easy to say, 'I can't be bothered, no time, too tired'.

I let myself get away with that for far too long, till the excuses lead into being, 'too ill', as the lifestyle diseases set in, and 'too much pain', due to arthritis and injury aggravated by obesity set in.  I rejoice that I made a 'come back', from having let myself go that far and know better than most people where the 'I can't be bothered' or 'I'm too busy or tired', coupled with eating portion sizes designed for a manual labourer, can lead to. 

Well today I am too smart to listen to excuses, J, I LOVE my fit body and I will LOVE my swim, perhaps not before, I have it, but I am already in my bather, the commitment is made, I do not wait until I am ‘motivated, or 'inspired’ to exercise, I ‘JUST DO IT!’ and oh do I ever feel better and enjoy life, more, because of this .

Thank you Gem I had a WONDERFUL visit to your home and garden. I loved meeting you again and meeting some of your family.  The home grown and made pumpkin scones with home grown and made rosella jam were a treat, the home grown and harvested banana's you gave us to eat on the way home were the sweetest I have tasted, and the eggs from your (girls), hens, even more delicious for last nights fast food, meal when we got home, after having met 'the girls' and shared in your harvesting them :-). 
It was a wonderful day. Thank you.   

Now time for my swim.
 
 
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Rolled Oat, based breakfasts.

Muesli
1/3 cups rolled oats covered with 100 ml of low fat, unsweetened, live culture yogurt and a springing of nuts and seeds, plus fresh fruit is my staple breakfast most mornings.

Quick Microwave Porridge.

Reg’s variation on ths is to put a cup of hot water and shim milk powder on the rolled oats, then microwave it for one minute, leave it sit for another minute in the microwave then add frit and serve.

Variation

Porridge with cinnamon apple salsa (V) 231 cal

Ingredients

  • 1 1/3 cups rolled oats
  • 1 apple, coarsely grated
  • Large pinch ground cinnamon
Method

 Place the oats and 2 2/3 cups of water in a small saucepan. Bring to the boil.

Reduce the heat to low and cook for 5 minutes, stirring occasionally.

Meanwhile, combine the grated apple and cinnamon.

Divide the oats between serving bowls and top with the apple mixture.

 
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Passionfruit, harvested, fresh of the passionfruit vine beside our van.
From my Breakfasts, Healthy, 300 to 350 Calories.Meal size serves 2 

Tomorrows
Passionfruit Cheese Toast, breakfast is a variation from the recipie below

Crave Chocolate for breakfast? Why not?

Choc-ricotta & raspberry toast (V) 315cal
• Serves 2
• 315 Cal
Ingredients
• 4 slices wholegrain bread
• 200g fat-reduced ricotta
• Cocoa powder, to dust
• ½ cup fresh or frozen defrosted raspberries. I use fresh. 
Method
Toast the bread. Spread the ricotta over the toast. Dust with cocoa powder and top with the raspberries.
Tips:
Option: Instead of 4, use 3 slices of toast and drizzle a tablespoon of honey, it's close to the same cals


If you would like to add a healthy breakfast of 300 to 350 calories, you can add them to the breakfast topic in the forum or leave them here in the comments section :-).
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My new dress, :-)
 
 
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I am a great believer in eating healthy, but also allowing all good things in moderation and from many accounts, we read on nutrition these days, 70% good quality organically grown chocolate is supposed to be rich in antioxidants and help raise the good cholesterol and lower the bad ones.  Some suggest eating up to 1 ounce a day.  Given it is still a high calorie, high fat  food and there are a lot of foods I love better, I might stick to my preferred good oils of measured amounts of olive oil or 1/3 of an avocado each day , rather than  thinking of having dark chocolate regularly. In addition, chocolate gives my husband migraine and me acne so I have never wanted to develop a taste for it and consider myself lucky I do not have chocolate cravings like so many of my friends.

Anyhow, I found this recipe in a friend’s status this morning on facebook and I thought it sounded great and a lot healthier than those sweet white chocolates made with palm oil and other harmful saturated fats.

I am thinking this would even be an easy recipe that I could make up as Christmas treats and be prepared to nibble on in moderation, myself. I think that is the key, ‘a little’.  As good quality, 70% dark chocolate is very rich in flavour you do tend to be satisfied with less.

Make and enjoy in moderation this recipe for Marquis Au Chocolat

Marquis Au Chocolat

500g Dark Chocolate. Use the best dark chocolate you can get

9 egg yolks

6 egg whites

155g butter

125g slivered almonds (toasted)

brandy (or rum) – you could use this to taste, it was recommended to use about 1 cup.

 

Line bottom and sides of 20cm cake tin with baking paper. Spread 1/2 the nuts over the base.

Melt chocolate then add softened butter and beat thoroughly. When nearly cold add egg yolks and beat well. Then add brandy and beat.

Fold in stiffly beaten egg whites.

Put 1/2 mixture, in cake tin, over the nuts. Spread out another layer of nuts, then the remaining mixture.

Put in fridge overnight.

Serve - very small slices!

ENJOY!"

Variations,
1-2 tbsp strong black coffee, grated rind of 1 orange
or
30g castor sugar 40g honey 30ml Grand Marnier (or similar flavour) 30ml orange juice.

Notice I am avoiding the many high-refined sugars and saturated heavy cream versions of this recipe.  I tend to find, having broken away from my love of fatty  foods a little low fat yogurt more than satisfies my love of 'creaminess', but I do not know how that would work in this recipe and they say adding milk product to dark chocolate, neutralises the good anti oxidant properties of the cocoa.
Read more:

Serve With
Natural Yogurt, and Fresh Berries, or by itself.
 
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