What's on the menu

Since coming home from hospital I've lost 2.2kgs and I think I have menu planning to thank for it. In part anyway.  Out menu or meals for last week can be found here if you are interested.  I simply do up six or seven meals and have the ingredients on hand from the beginning of the week. I then make the meals each night from the menu plan that suit our needs and preferences . 

Below you'll see the baked dill salmon, smashed potato and mixed steamed veggies that we had for a main recently.  The meal looks large but the plate is quite small, entree size really.The potato is a chat (baby) so that may give you some idea as to size.  When I was making this I was feeling quite hungry and decided that it wouldn't be enough so I made a dessert that I'd seen in my Weight Watchers cookbook.

 I present to you these beautiful spiced apples.  This dessert was light, delicious and very easy to make. Brilliantly it was worth only 2 propoints too!!  Take one apple per person and cut into 3 width ways (I didn't core).  You end up with rings as you see.  I then juiced 2 oranges from my tree and into this juice I stirred a shake of nutmeg and 2 teaspoons of dark brown sugar.  I arrange the apple slices in a single layer in a lasagne dish and poured the juice mix over them.  Bake this in the oven on 180'C for around 20 minutes or until the apple is tender but not mushy.  I served these sprinkled with cinnamon, a few pistachios and some greek yoghurt. Try it, it's a winner.

What's on my plate

I keep forgetting to record what I'm eating.  I started this blog as a way of keeping track of my journey and keep forgetting to include my food intake and a more detailed account of my exercise.  I want to be able to look back on it as a resource, a place where I can see what worked, what didn't, when I struggled, what I found easy.  Anyway, the above is my lunch which consisted of a small amount of chicken breast in cajun seasoning, lettuce, tomato and my homemade mango salsa, all in a wholemeal wrap and washed down with a small banana smoothie. The smoothie was made with 1/2 banana, skim milk and a dollop of greek yoghurt.  Yummo!

In the interests of being backwards (and not being bothered fiddling with the order of my images), here is what went on for breakfast.... I had steel cut oats - seen on right in the following image.  Basically it is the form the oats take before Uncle Toby's and other companies get their hands on them and process them until they look like the more common oats in the bowl at left.  I tried the steel cut after reading that they were higher in fibre, beneficial oils and had greater health benefits than 'regular' oats.  I quite like them although they take longer to cook.  I soak them overnight in water with a bit of keffir in it and then cook it on the stove when I'm ready for it the next morning. The steel cut oats have a nuttier taste and are not as fluffy as regular oats once cooked. 

I eat the oats with about a tablespoon of maple syrup (or maple flavoured syrup in this case), about 4 nuts cut up - usually walnuts or pecans. They provide good essential oils and extra protein to the meal. I then lightly sprinkle with cinnamon.  No, I've not forgotten milk. I eat it without and it's fine.

My weight is still coming off oh-so-slowly, at a rate that matches my thyroid and my motivation I suppose.  I've been really happy with how I've been exercising daily and eating well 90% of the time with NO MOTIVATION. None, zip, nada.  I've tried to have the mind set that I eat well and exercise daily simply because that's what I do. I'm not making good food choices, using healthy eating habits and exercising because I want to lose weight, because I'm dieting or any other reason other than the fact that this is the standard of behaviour I've set for myself.  I want these behaviours to be habits like cleaning my teeth - it's just what I do regardless of whether or not I'm motivated or happy or have the energy. I do the Nike and JUST DO IT.  This is how I thought and lived my life pre-illness and I've sort of been back in that zone these past few weeks. I've stopped focussing on Weight Watchers points, what I should be doing, overthinking and have just got in and taken action.  I'm not deluding myself into thinking that I've suddenly mastered all of my problems but if I can continue like this and string successful days, weeks and months together I really feel like I'll be heading back into familiar territory.  Territory where I existed as a healthy, fit, active person with healthy eating habits and control over my weight.  It's been a long time since I lived in that place but at least I can now see it in the distance again.

I think I'm coping much better and being more consistent because my thyroid medication is 'right' at present.  I've been on my new dosage for about 4 weeks now and I'm actually feeling rather well. Finger's crossed I continue to chuff along feeling so good and DON'T spin into hyperthyroidism again (as I usually do when medicated with thyroxine).  If I can maintain this level of wellbeing I really feel that I can make some significant steps towards reclaiming much of the lifestyle I was forced to leave behind 12 years ago (God has it been that long?), not to mention the aspects of myself  such as my vibrancy and bubbly nature which faded to nothingness during this time. They'll be friends well met when I am reunited with them again.

What I eat

I've put a lot of thought and invested many, many hours over the past 10 years into investigating the relationship between nutrition and health. The knowledge I have gained from this and my awareness of how my own body reacts to different foods has influenced my food choices and definitely impacts my menu planning. My diet now consists of foods that help to reduce inflammation; protect against cancer (or have been shown to actively fight cancer); don't trigger fatigue; and that make me feel good.

Fruit and Veg
I eat a wide variety of fresh fruits, vegetables and herbs. I try to include different variety throughout the day and within each meal. For example if I have strawberries or blueberries on my breakfast cereal, then I will choose a different type of fruit later in the day. Freshly made fruit salad is a great way to get a variety of nutrients and digestive enzymes in one hit. With veg I try to have some raw (salad) and some cooked each day. When I make a salad I focus on including lots of variety and lots of different colours, the more colour the better. I do the same with our veg and always include green. Eat lots of green. I tend to use lots of garlic and fresh ginger for their health benefits and the flavour that it gives food. I try to include other fresh herbs daily whether sprinkled through a salad or over roast veg, or even included in marinades, casseroles etc. I generally make plant based foods to be the main part of each meal. I usually buy seasonal produce and the best of what is available and affordable to me.

Protein

Most of our protein is eaten in the form of skinless chicken breasts. They are extremely versatile and they taste so different at each meal as I prepare them with different herbs, marinades and prepare them in so many different ways. All chicken that we eat is skinless unless I am roasting a whole chook. I buy free range, organic where possible. We also eat quite a bit of seafood that I also prepare in lots of different ways, using herbs, citrus, spices etc to create variety. Red meat is always lean and we eat it infrequently. We also eat vegetarian meals a few times per week where our protein comes from legumes, lentils. I make a mean dahl! Eggs are another fantastic source of protein and nutrients.

All foods are cooked in non-stick pans or in pans with a spray of extra-virgin olive oil.

Grains, Rice, Pasta
As with all of my other food choices I include a variety of these in our diet. Rice is nearly always a mix of brown and wild rice. If I use white rice it is always a low GI version. When I make risotto I use either arborio rice or substitute barley as a nutritional substitute. Pasta is either whole grain or gluten free (I am on a low gluten diet). We also eat quinoa, couscous....and I can't think what else. Rolled oats and steel cut oats. I LOVE oats and they are so good for you.

Dairy and alternatives
I react poorly if I eat too much dairy so I mix it up a bit using rice milk, soy and the like in baking and smoothies. I sometimes use cold green tea as a base for my smoothies too. I eat low fat dairy always and try to include 2 serves daily in the form of yoghurt, keffir (fermented milk), cheese or plain milk in my food intake.

Oils
I use small amounts of extra virgin olive oil, sometimes use coconut oil. I also get natural oils from eating avocado and nuts - once a gain a variety. I eat the nuts in their natural form, not salted.

Processed Foods
I really limit processed foods as I have reacted quite badly to certain additives at certain stages throughout my illness. I also find that I don't really need them as I use herbs, spices and variety to create flavour. It's tastier, healthier for you and significantly more affordable. I do have tinned tomatoes, legumes and fish. I also usually have a commercial indian marinade in the fridge - just been too lazy to make my own!

I NEVER eat artificial sweeteners. During my research, I read enough on them to freak me out and now consider them to be poison. I'd rather eat real sugar and simply have a smaller amount. I drink very little soft drink (perhaps 2 or 3 times per year and can only drink about a cup). It makes me tired and sore. I prefer to drink water, tea or coffee. If I want a change with my water, I add lemon or lime slices to it or even some herbs such as mint.

I also avoid high fructose corn syrup, trans fats and saturated fats.

Other than the above mentioned artificial sweeteners nothing is off limits. If I want a piece of chocolate or a packet of chips I will let myself -if it fits in with my points and if I really want it. I keep the portion small and indulge infrequently. I want to be able to eat well in the real world and not be a difficult guest or dinner companion. One meal won't kill me if it's not super healthy and I have the power to make the best choices available or even offer to bring a dish so that I have something that I know I can eat. I know for some people eating like this can derail them but for me fortunately I can just deal with it and move on. People tend to come here to eat anyway (they seem to think I'm a good cook:)), so I have pretty good control over social eating.

Hopefully this is of help to you and I haven't left too much out. Does it make sense? Do you need and example of my daily food intake or a copy of my weekly menu plan? Let me know what will be of benefit to you and I'll do my best to help. I think I still have my notes on the foods that are like hitmen for cancer or are considered to be superfoods, I can do a post on these too if you're interested.

Love to hear about how you all eat! Stay well and healthy.

Progress Report

Yesterday was weigh in day, and I'm pleased to report that I'm down 1kg this week after less than impressive results over the past fortnight. That's my biggest loss since week1. There were quite a few big losses at weigh in this week with about 6 of us losing 1kg or more. I felt thinner but was surprised to discover that I'd had such a good loss.

For those of you who LOVE numbers....

Starting weight: 90.2kg
Current weight: 87.1kg
Total loss: 3.1kg
Time taken: 6 weeks

Measurements.

Chest.
Week 1. 113.5cm
Currently 107cm
Loss of 6.5cm

Waist
Week 1. 101.5 cm
Currently 96.0cm
Loss of 5.5cm

Hips
Week 1 119cm
Currently 114cm
Loss of 5cm

R/L Upper Arm
Week 1 36.5/34.5 cm
Currently 33/32cm
Loss of 3.5/2.5cm

R/L Thigh
Week 1 63.5/63.5cm
Currently 57/59cm
Loss of 6.5/4.5

I think the tape measure is my new friend! Far more impressive than what the scale is telling me. Also explains the Simon and Garfunkel undies (Slip slidin' away).

'Snacks' was the topic for discussion this week at WW and we compiled lists of favourite snack foods then arranged them into three categories. It was very interesting to see how many things like biscuits, lollies, chocolate, chips and other such foods made their way onto the lists. This led to a quick look at how the advertising and marketing industries skilfully convince consumers that these items (and many others) are snack foods. Just head down to the 'snack foods' isle in your supermarket and see what they think a snack is. I bet next to none of it will fill you up, give you slow release energy and stabilise your blood sugar! There is no nutritional value in any of it.

These are the things I snack on...

• fruit
• nuts (limit of about 8 per day)
• low fat yoghurt
• cheese stick (not an everyday snack, but ok for a couple of times per week)
• ricotta with blueberries and cinnamon
• smoothie of berries, perhaps some other fruit, spinach (I kid you not, you can't taste it), flaxseeds, and in a base of either water, keffir or some kind of milk - cows, rice, soy.
• ryvita or with tomato or cucumber and a protein e.g. philliadelphia cheese, slice of smoked salmon or ham/chicken
• vegetable sticks and hummus

Once a week or so snacks

• home baking (I have some lower fat recipes, like baking and at least know what's in the food if I make it)
• scone with a cuppa out at the shops.
• hmmmm, can't think of anything else

Treats that aren't really snacks at all

• the occasional mini chocolate (usually with PMS). Luckily I'm not a big chocolate fan. I know, there is something seriously wrong with me!
• potato chips

I used to crave potato chips with something close to a manic intensity a few times per month. I would scoff them (with the manners of my dogs) and once I'd finished the packet I'd not need or think of them until the next craving. Interestingly some blood work found that I was iodine and sodium deficient and my GP prescribed iodised table salt. I now use that on my meals and have not had one craving or one chip since. About 12 weeks and counting now. Just not interested. Obviously my body needed something.....the salt!

What do you snack on? I'd love to hear some healthy ideas.