Healthy eating…..We DO have time!

When you go to the supermarket, you walk through the Star Trek type doors and what is the first thing you see? Cakes, biscuits, and crisps on offer. More often than not they are cheap really cheap. Every authority in the land is telling us to eat healthier to maintain a healthy diet and lifestyle.

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This is what I have noticed over the last week. Now in our house we are busy, I mean really busy like 80% of the time. We went down to London for a birthday party and stayed a couple of days. We went shopping, visited family, debs was working prior the road trip till 4 in the morning, I worked till about 3. So basically we didn’t have a chance to catch a breath. This weekend we have to do it all over again! I keep banging on about the fact that we go Slimming World and have lost 3 stone 7. Every now and again you sometimes go off plan, it happens! We have been eating far far better than we used to.

Since starting  Slimming World last year I have had heartburn, indigestion and bloating once! So as they say eating healthier is better for you obviously. So back to last weekend, we went off plan and we knew we would. And that’s when the trouble started! Also as it was my birthday on Tuesday we went out for a meal.

Man I feel rough, I mean really rough! I went for a run on Wednesday and I barely managed 4 miles. I had indigestion, heartburn and a general feeling that something is wrong…..I went home after 4 mile. This is what bad food can do for you, I have noticed it with these symptoms because my body isn’t used to it. I’m not fuelled by crap food, what I put in, my body uses. I felt lethargic and I didn’t want to get up, I’ll go as far to say my brain hurt too! 

So I go back to the beginning, why are shops promoting the very food that does this, as soon as you walk in the shop? Me and Deb was talking about this and I was concerned. Obesity is obviously a problem now in our society. Yes I know we have a choice to eat like it, but as I have said many times the subconscious is very powerful. The marketing, labels and the general draw of these foods can have the pulling effect.
I’m not going to lull you into my beliefs, or what I think might be going on. But, eating crap made me docile (in a sense) ‘animals’ that become docile are easy to control! So why is it that only food that is often bad for you quite often is cheap? Some of it has to do with farmers, they are getting ripped off left right and centre by some of the big chains. And that’s a shame, we all know about the big milk scandal so they have to make their money somehow. The more people that eat fresh the prices will come down, it will take years but eventually it will happen.

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This is what your plate should contain at every meal

We are given the false impression that life is just too busy and it’s easy to get takeaway or throw a ready meal in the microwave. We do have time to cook fresh we really do. We make all our own sauces and it takes minutes. To be honest it probebrly takes longer to open a jar pour it in a pan, slightly fill the jar with water making sure you get the last bit. And despite what you think, if you shop sensibly it doesn’t cost that much more to cook fresh.

We don’t own a microwave, haven’t done for a long time and we don’t intend on getting one. Freshly cooked and prepared foods fire you up. It makes you more alert, more energetic and it really does help you to think straight. You don’t feel so bloated and lethargic. Look at the panels on bad food and there are more E’s in there than an illegal rave. Your body is not designed  to function on chemicals.

We won’t be eating like that again, never, nada! Being able to cook fresh is not about it taking to long, you don’t have enough time to do it. I guarantee if you manage your tasks rather than thinking about the time you have to fit in, you will find the time.

Manage your tasks and not your time. Write out a to do list the previous night and write down cooking a meal from fresh. Dissect it, write down everything you have to do and how long you think it will take. Put veg in the pan 3mins, brown the mince 10 mins. That’s just an example…..but go for it….you won’t regret it.

Let me know how you get on. Let me know how it makes you feel.

Tony Martin brainfood

A little bit of what you fancy……CHOCOLATE!

Who loves chocolate? Oh yes, me too. Chocolate is often seen as an indulgence, and why not it’s good to indulge. I have been in a healthy eating plan for a while now. I’m training for a marathon and some things have had to fall by the way side. Chocolate is one of them, but I like chocolate so why can’t I have it?

This got me thinking, so I started to look round and this is what I found. Now, I have no doubt that some of you know this. But it is good to actually see it jotted down for something to sink in.

A 100 gram bar of dark chocolate with 70-85% cocoa contains (1):
11 grams of fiber.

67% of the RDA for Iron.

58% of the RDA for Magnesium.

89% of the RDA for Copper.

98% of the RDA for Manganese.

It also has plenty of potassium, phosphorus, zinc and selenium.

There are many different kinds of dark chocolate, some good and some bad. For me there is only one kind and that is Green and Blacks, I tend to go for the higher content of 85-95%.

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I can already see the eyes closing and the taste buds of many recoiling in bitterness. But you get used to it, you really do because for me after doing without chocolate for so long, I don’t like the way milk chocolate coats the roof of your mouth.

Bottom Line: Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals.

Eating a lot of any kind of chocolate isn’t that good for you. Dark chocolate still has sugar in it, but in moderation the antioxidants will take effect. Me? I have 1 maybe 2 squares of dark chocolate a day. Again on slimming world ( for those of you that are) 1 square of the type I have is 1 syn, for others I would suggest you refer to your book or the slimming world app.

My other advice would be to go with a good quality dark chocolate too. In my opinion don’t go for the own brand type, but opt for a more recognised dark chocolate. Yes it might cost you a few more pennies, but in the long run you will benefit from it.

I could go on about how good it is at lowering blood pressure, may lower the risk of cardiovascular disease, may improve brain function. But here is a link to the facts on one of the pages I have been looking at, take a peek and see what you think. With just one maybe two squares a day what’s the worst that can happen?

You may get some benefit from it, AND you get to have what might be your favourite treat EVERYDAY.

Let me know which one you choose, as there are many flavours out there as well. Ginger, chilli, you name it. Let me know how much you have too, we can all do with a few ideas.

happy indulging guys. Luv ya xxx

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ALL YOU CAN EAT curried loaf!

So! We have been doing Slimming world for a while now, if you have read other posts you would know how hard it has been. Well with just over 3 stone lost we are still well on our way. If you are reading this with a weight loss on slimming world you may well have heard of this next recipe. If you haven’t you will love it. Now on slimming world for those who don’t know, there is a thing called FREE FOODS. These are regarded as an aid to losing weight, they are foods that technically you can eat as much as you like. And they are there for the purpose of filling you up. CURRIED LOAF is regarded as one of them foods.

CURRIED LOAF INGREDIANTS

1 Pack of Bachelors vegetable rice/curry flavor rice
3 medium eggs
1-2 table spoons of medium curry powder
1/2 table spoon of garam masala (if you want for that extra curry taste)
1 tin of chickpea Dahl

METHOD

Crack and beat the eggs in a large bowl
Crack and beat the eggs in a large bowl.  Add the pre-prepared rice as per packet instructions
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Add the chickpea Dahl and spices. now for the technical bit. For this to be a FREE FOOD the chickpea dahl HAS to come from either Asda or Morrisons simply becasue of it calorific value.

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Spices to add to curried Loaf
Mix the Dahl, spices and the rice and egg mixture together thoroughly  and pour into a lined loaf tin. Use grease proof paper, DO NOT use butter or margarine to grease the tin IT WILL STICK.

Place in a pre heated oven at 180/gas mark 4 for 45 to 55 mins. Use the 10 minute gap btween these times to check progress. You want a slightly springy top, if in doubt use a thick knife and insert into the loaf and it should come out clean.


Allow to cool completely before removing from the tin and taking off the paper. This is what it should look like. I got this method from SLIMMING WORLD so credit goes to EVERYONE, both members and staff.

Non members…….enjoy and remember, according to slimming world this is a FREE FOOD so eat as much as you like and fill your boots.

Let me know how you go with it and if you like the taste.

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A Full Tummy On Overnight Oats

We should all have breakfast in the morning, or at least that is what we are told anyway. Me? I do, i never leave home without it…..nope, not a visa card! But something in my tummy, it sets me up for the day. And this is one thing i have come to enjoy recently since losing weight and going for the healthier lifestyle.

OVERNIGHT OATS

35 grams of porridge oats
Muller light yogurt of any flavour you wish
Handful of either frozen fruit of chopped fresh fruit
1 airtight glass spring top jar

 

OVERNIGHT OATS BF

 

 

  1. Place the weighed porridge oats in the jar (I am on a plan that only allows 35g, you can add more if you wish)
  2. Place either the yogurt or the handful of fruit that you have on top of the oats (we use frozen as they tend to last longer than fruit left in a fruit bowl)
  3. Pour on the yogurt over the top and coat well (DO NOT MIX AND STIR AT THIS POINT)
  4. Place the lid on the jar and place in the fridge overnight.
Divide your fruit into handful portions
Divide your fruit into handful portions

 

Finished jar to be place in the fridge for the morning
Finished jar to be place in the fridge for the morning

 

 

These will fill you up and is a great breakfast to start on, porridge oats are a good source of slow release energy. I sometimes just have strawberries with them, whatever you do, do not use bananas it does not come out nice.
ENJOY XX
Tony Martin brainfood

 

 

 

 

Healthy lunch with SWEET POTATOES

We have been going slimming world now for about 31 weeks and what started out as a way to lose weight changed into a complete life change and brain reprogram. So far to date I and my partner have lost bang on the nose 3 stone in weight each. When i became a taxi driver I ballooned from 12 stone right up to 16 stone 10 (do the math). My partner is an education as she comes up with a lot of meal ideas, and because of the plan we never go hungry. And that’s exactly what slimming world is, it is not a diet but a healthy eating plan a re-education of how you view food, so here we go with the latest invention.

 

sweet pots

 

SWEET POTATOES WITH BACON, ONION AND PEPPERS.

  1. Bake the sweet potatoes in a fan oven  mark 200 until they are soft inside (make sure to prick with a fork first)
  2. Cook lean or medallions of bacon in a non stick pan with a few sprays of fry light cooking oil
  3. Chop one onion and 2 peppers (any colour) and toss into the bacon and cook together
  4. Once the potatoes are soft half and scoop out the inside and place into a separate bowl
  5. Once the bacon mix is cooked to taste, chop and place in the bowl with the mush from the potatoes.
  6. Mix well and combine together and place back into the skins of the sweet potatoes
  7. Add a sprinkling of grated cheese on top ( if you are on the slimming world plan either syn the cheese (weighed) or count it as your HEA
  8. Serve with a massive side salad
Sweet potatoes with bacon, peppers and onion
Sweet potatoes with bacon, peppers and onion

 

Those of you on the Slimming world plan will know all about the syns that you could add to this recipe, having said that we had the cheese as our HEA, so it is completely syn free. Those of you not on this plan SYN FREE and FREE FOODS basically means (believe it or not) you can eat as much of this as you want.

Enjoy  xxx

 

Tony Martin