Minestrone Soup

Eating soups and salads are a great way to lose weight and to eat your 5 different types of vegetables a day. However, when choosing a salad or soup beware of some of the more fattening ingredients. For example, I would not consider a caesar salad a low fat option as it often includes bacon, croutons, lots of cheese and a creamy dressing (definitely not a health food!!). So when eating in restaurants, check the ingredients in your salads and soups before taking that option.

I've found 2 great healthy recipes from Jamie Oliver, who is always a hit in our house. Here they are....

Early Autumn Minetrone Soup

• 200g cannellini or borlotti beans, fresh, or dried and soaked overnight
• 1 bay leaf
• 1 tomato, squashed
• 1 small potato, peeled
• sea salt and freshly ground black pepper
• olive oil
• 4 rashers smoked pancetta or bacon (I think the additional fat in this recipe is far outwayed by the health benefits of the other ingredients!!)
• 2 small red onions, peeled and finely chopped
• 2 carrots, peeled and chopped
• 2 sticks of celery, trimmed and chopped
• half head of fennel, chopped
• 3 cloves of garlic, peeled and finely chopped
• a small bunch of fresh basil, leaves and stalks separated
• 2 x 400g tins of tomatoes
• a glass of red wine
• 2 small courgettes, quartered and sliced
• 200g chard or spinach, washed and roughly sliced

Add your fresh or dried and soaked beans to a pan of water with the bay leaf, squashed tomato and potato - this will help to flavour the beans and soften their skins. Cook until tender - check by tasting. They must be soft. Dried beans can take up to an hour, but check fresh ones after 25 minutes. Drain (reserving about half a glass of the cooking water), and discard the bay leaf, tomato and potato. Now season with salt, pepper and a spash of oil.

While the beans are cooking, make your soffrito. Heat a good spash of olive oil in a saucepan and add the chopped pancetta/bacon, onions, carrots, celery, fennel, garlic and the finely sliced basil stalks. Sweat very slowly on a low heat, with the lid just ajar, for around 15-20 minutes until soft, but not brown. Add the tomatoes, courgettes and red wine and simmer gently for 15 minutes.

Now add the chard or spinach, stock and beans. Put the dried pasta into a polythene bag, squeeze all the air out and tie the end up. Bash gently with a rolling pin to break the pasta into pieces. Snip the end off the bag and empty the contents into the soup. Stir and continue to simmer until the pasta is cooked.

If the soup is looking a little too thick, add more stock or some reserved cooking water to thin it down. Taste and season with salt and pepper.

Jamie adds to sprinkle with basil leaves (great), extra virgin olive oil (not great) and parmesan cheese (definitely not great!)

Moorish Crunch Salad

• 300g carrots pealed
• 150g radishes
• 2 crunchy eating apples
• 1 small handful raisins or sultanas
• 1 handful of fresh parsley, roughly chopped
• 1 handful of fresh mint, roughly chopped
• 2 tablespoons sherry or red wine vinegar
• 4 tablespoons olive oil
• 1/2 tablespoon tahini
• Sea salt and freshly ground black pepper
• 2 tablespoons sesame seeds, toasted in the oven

(Sorry Jamie, I have halved the oil, vinegar and tahini for a healthier option).

First of all, finely slice your carrots into matchstick-sized batons. Finely slice your radishes - you can leave a little of the tops on if you like. Quarter your apples, remove the cores and finely slice. Add all these to a bowl with the rest of the ingredients, apart from the sesame seeds. Toss together, carefully checking the seasoning, and serve with the sesame seeds sprinkled over the top. Eat straight away. Serve with grilled chicken or fish.

Fats - The Good, The Bad and The Ugly

In our svelte-conscious society, most of us think of fat as a form of toxic waste. However, you need fat for insulation, for hormone production, to maintain your cell membrane structure, to metabolize fat-soluble vitamins, and for endurance in exercise.

Fat provides twice the calories per gram as carbohydrates or protein, which is why weight-watching individuals wisely try to avoid it. But in studies of differing fat content in diets with the same total calories, the people who consumed a moderate amount of fat performed 14 percent better in endurance than the low-fat group.

The minimal level of body fat for health is 5 percent for males and 12 percent for females. While the American Dietetic Association recommends a diet of 25 to 30 percent fat, and, even though it sounds like heresy, you should consume 20 to 30 percent of your calories as fat, the average American consumes over 40 percent of their calories in fats! Even so, it's the type of fat we eat that's the problem, not the fat per se. Other parts of the problem include the size of the portions and the amount of food that is highly processed and sugary.

Seveny to 80 percent of your fats should come from the mono or polyunsaturated variety.

The bad fats you want to avoid are saturated, meaning that they have as much hydrogen molecules as possible. These are butter, margarine, and other animal fats. They congeal at room temperature, which give you some idea what they do in your coronary arteries.

These fats affect the way we make prostaglandins, the hormones that regulate inflammation. A meal high in saturated fat increases the inflammatory proteins associated with heart disease, and this elevated level can last for 3-4 hours. Inflammation also negatively affects your muscoloskeletal tissues in dozens of ways.

The very worst fats are the partially hydrogenated or hydrogenated fats, also known as trans fats, created when hydrogen has been added to vegetable oil to increase the shelf life and flavor stablility of foods such as cookies, crackers, and margarine. Trans fats lower the "good" cholesterol (high density lipoprotein, or HDL) and increase the "bad" cholesterol (low density lipoprotein, or LDL). They make the arteries more rigid, cause them to clog, and contribute to type 2 diabetes. So what's good for shelf life is very bad for your life.

The monounsaturated fats (so called because they have one double chemical bond) found in avocadoes, olive oil, peanut oil, flaxsees oil, and canola oil are actually good for you. They can even help you burn off stored body fat. In a 30 week study, people eating peanuts actually lowered their blood levels of triglycerides, the chemical form fat takes en route to your fat cells.

Even more beneficial are the polyunsaturated fats (meaning they have 2 or more double bonds). These are linoleic and linolenic acid, also known as omega-6 and omega-3 fatty acids. We call these "essential fatty acids," not just because we need them, but because our bodies don't produce them. The have to be part of our diet.

The essential fatty acids are vital for maintaining a healthy frame, and they can be a major boost for individuals troubled by arthritis, tendinitis, and other joint problems.

We normally get plenty of omega-6 (linoleic) in what we eat. It's found in all vegetable oils, such as safflower, sunflower, and corn oils, most grains and beans, as well as poultry and eggs.

The one we need to eat more of is omega 3 (linolenic). Omega-3 is a natural lubricant for the articular surfaces of your joints, as well as for other gliding surfaces such as tendons and bursae. It's found primarily in cold water fish - salmon, sardines, mackerel- but one type is found in dark green leafy vegetables, as well as flaxseed oil, pumpkin, soy and canola oil, and walnuts. Wild game such as venison and buffalo are also good sources of omega-3s.

The health benefits of omega-3 first came to light in the 1970s, when scientists studying the Inuits in Greenland found that those native people suffered far less from coronary heart disease, arthritis, diabetes mellitus, and psoriasis than did Europeans, even though their diet was loaded with fat. Eventually researchers realised it was the omega-3s that gave the Inuits protection from these "diseases of affluence".

Many studies have shown that participants with inflammatory diseases reporting less joint stiffness, swelling, tenderness, and overall fatigue when taking omega-3s. Research also shows that getting more omega-3 fatty acids enables participants to reduce their use of nonsteroidal anti-inflammatory drugs (NSAIDS).

The typical American diet has about a 20 to 1 ratio of omega-6 to omega-3 fatty acids, but a one-to-one balance is the ideal.

Improving that balance means replacing vegetable oils - safflower, sunflower, corn - with olive oil. This is especially important if you have any forms of inflammation, including aching joints.

Barring a move to Greenland to life off whale blubber, the best way to get more omega-3 is to eat salmon and other fatty, preferably coldwater fish, including herring, sardines, Atlantic halibut, bluefish, tuna, and Atlantic mackerel. The American Heart Association recommends that people eat tuna or salmon at least twice a week, although tunal increases concern about consuming mercury. As an alternative, you can supplement your diet with fish-oil capsules containing omega-3s.

Article is from "Framework" by Nicholas A. Dinubile, MD

Oriental Steamed Fish with Ginger, Soy and Sesame

I love Delia Smith. Her recipes books are excellent and, if I stick to the instructions, they always turn out well. The only problem is she loves butter!! Here is one of her healthier recipes from "The Delia Collection". It's really easy and fast.

Oriental Steamed Fish with Ginger, Soy and Sesame

1 lb 8 oz (700g) lemon sole fillets, skinned and cut lengthways down the natural dividing line

2 1/2 inch (6cm) piece of roog ginger, peeled

1 tablespoon Japanese soy sauce

1 rounded tablespoon sesame seeds

3 cloves garlic

2 spring onions

1 dessertspoon sesame oil

1 dessertspoon groundnut or other flavourless oil

Juice of 1 lemon

A few outside lettuce leaves or foil for lining the steamer

Salt and freshly milled black pepper.

You will need a steamer.

Begin this by having a little chopping session. First, the ginger, which should be thinly sliced, then cut into very fine shreds. The garlic needs to be chopped small, as do the spring onions, making sure you include the green parts as well.

Now place a medium frying pan over a medium heat and, when its hot, add the sesame seeds and toast them in the dry pan, shaking it from time to time until they're a golden brown colour - this takes only 1-2 minutes. Now transfer the seed to a bowl.

Next add the oils to the pan and, over a medium heat, gently fry the chopped garlic and ginger - they need to be pale gold but not too brown, so take care not to have the heat too high. After that, add these to the toasted seeds, along with any oil left in the pan, then mix in the lemon juice, soy sauce and chopped spring onions.

Now spoon the fish, then spread three-quarters of the mixture over the surface of each skinned side, roll them up quite firmly into little rolls, then spoon the rest of the mixture on top of each roll. All this can be prepared in advance, as long as the fish is kept covered in the fridge.

Then when you are ready to cook the fish, line the base of the steamer with the lettuce leaves or foil. Now place the fish on top, cover with a lid and steam over boiling water for 8-10 minutes. Serve with steamed vegetables and (if you're including carbs) brown rice.

Avoiding Weak Links

This article is from a really good book I am reading called "Framework" by Nicholas A. Dinubile. He uses the word 'frame' to describe our bones, joints and muscles. It's a very sensible, user friendly book and gives great tips on keeping our 'frame' strong into old age. The moral of the story is - if something is niggling you, go see a professional about it!!

Avoiding Weak Links

Torn cartilage in the knee or a stress fracture can harm you, whereas a bruise and a small hematoma (swelling) from a kick will merely hurt. A certain degree of hurt is ok - it's the harm you have to watch out for.

The danger of letting 'hurt' continue until it causes harm is that, even when the injury can be 'repaired' it often leaves you with a structural flaw, a weak link, that makes you vulnerable to further injury.

We all have these vulnerabilities in our frames: structural flaws, some big, some small. Some are obvious and/or symptomatic - others quiet, asymptomatic, lurking beneath the skin, waiting for the right cirucumstance to rear their ugly heads. May stay quiet for a lifetime but all have the potential to give you grief.

Weak links come in many varieties and can be from:

• An old injury or ailment that leaves structural flaw
• Inbalances in musculature or flexibility that put stress on particular joints
• Incomplete rehabilitation of an old or new injury or ailment
• Alignment or anatomy problems
• Genetics
• Tissue changes resulting from aging or other causes
• Mindset or attitude
• Program design or exercise technique

Many injuries do not completely rehabilitate, something we call IRS or incomplete rehabilitation syndrome. It takes a lot of work to get back to 100% (or as close as possible) after an injury, and most of us stop around 80-85% when our bodies think they feel okay (i.e. when the swelling is down and the limp goes away). This is a big mistake. Playing at 80% often means reinjury.

Likewise, imbalances in strength, flexibility, or both can be a major setup for bone and joint problems. Most of us are at least a little out of balance, which is why your alignment, genetic makeup, or changes that occur from aging also create vulnerabilities in your frame. The weak links that upset me the most, and are probably the most preventable, are those we inflict on ourselves with a negative mindset or poorly designed workouts. The importance of all this is that a chain, or should I say frame, is only as strong as its weakest link. Find those weak links and toughen them, and you are ready to go the distance.

North African Spiced Fish with Cucumber Yogurt

Hello.

This yummy recipe is fast and easy. Found it in The Australian Women's Weekly cookbook titled "Fast and Fabulous Meals for Busy People".

North African Spiced Fish with Cucumber Yogurt

1 lebanese cucumber (130g)

2 teaspoons ground coriander

2 teaspoons ground cumin

2 teaspoons finely grated fresh ginger

1 tablespoon olive oil

4 white fish fillets (800g)

200ml plain yogurt

2 teaspoons finely chopped fresh mint leaves

shredded lemon rind

Grate cucumber coarsely, drain in sieve 5 minutes.

Meanwhile, combine coriander, cumin, ginger and oil in small bowl. Brush fish with spice mixture: cook fish on heated oiled grill plate (or grill or barbecue) until browned both sides and just cooked through.

Combine cucumber with yogurt and mint in small bowl; spoon over fish and sprinkle with lemon rind. Serve with stir fry vegetables or salad.

Enjoy

Eating for the Hectic Urbanite

I found an interesting article in one of my Fitness Network magazines by a dietitian named Caitlin Reid about planning a healthy diet. I've adapted it to give my working clients some useful tips on how to avoid all of the unhealthy stuff!

1. Plan your meals

Many of you will plan every last second of the day, but won't spare a thought for meals and snacks throughout the week. Planning is the first step to achieving a healthier diet. Sit down and write out a menu plan for the following week including work lunches, eating out and snacks. For those of you who have helpers cooking sit down with them once a week and ensure that all of the food they are cooking is healthy and that they understand your requirements.

2. Get Organised

With next week's meals planned, write a shopping list and schedule a trip to the supermarket. Or better yet, shop online or send your helper. Then you will not be enticed by the chocolate bars and biscuits on display. This is not only a great way to get organised for the week, but will also save you money and a well-stocked cupboard makes meal times easier.

3. Make Gradual Changes

Breaking eating behaviours and habits is not easy. If you try to make too many changes at once you will become overwhelmed and revert to your old ways. Identify the dietary changes you think you can achieve first. It may just be eating breakfast to start with and then focusing on making healthier breakfast choices. Small steps will help you achieve life-long healthy eating habits.

4. Avoid Skipped Meals

Getting up 10 minutes earlier may help you fit in breakfast or you can keep a healthy breakfast option at work if this suits you better. Set a lunch date in your calendar each day to encourage you to eat healthier. Form a lunch club with a few work colleagues and take turns bringing lunch for everyone else in the group.

5. Understand Your Environmental Influences

Do you eat from enormous plates, bowls and glasses? Is there an unlimited supply of lollies and chocolates on offer at your workplace? Does your job require you to regularly entertain work clients at restaurants? Many of your everyday habits are hidden persuaders that can make you unknowingly overeat. Identifying these habits can help you in your quest towards healthy eating. Changing your environment e.g. smaller plates or placing sweet treats at work in opaque jars, will help reduce overeating.

6. Have Ideas on Hand for Last Minute Meals

There will be times when you can't be bothered cooking a traditional, time-consuming meal. Options like baked potatoes with healthy fillings (I like tuna mixed with a little olive oil, spring onion and lemon juice, or pesto with cottage cheese), a toasted wholegrain sandwich with roast chicken (no skin), avocado and salad or 2 egg omelette with steamed vegetables are all nutritious options that can be easily prepared.

7. Choose Healthy Takeaway Options

Be mindful of portion control. Order an entree size meal with a side of salad or steamed vegetables. Be careful with sauces. Order tomato sauces as opposed to cream sauces. If you are having Indian go for the drier tandoori or tikka options instead of the very fatty saucy dishes. Avoid excessive amounts of bread or starters, particularly if you are not hungry and just ordering out of habit. Remember beer, wine, spirits, jucies and soft drinks all count towards your daily kilojoule intake.

8. Healthy Snacks to Keep on Hand

When energy levels drop, many of you may turn to the staff biscuit barrel or office vending machine for a pick-me up. The problem with this is that most of these foods are usually high in fat and sugar - the very nutrients that will make them feel lethargic a short time after they are consumed. Try keeping some of the following healthier options on hand:

• Dried fruit
• Unsalted raw or roasted nuts
• Unsalted popcorn
• Tinned tuna or salmon in spring water
• Wholegrain biscuits
• Wholegrain cereal bars
• Wholegrain breakfast cereal
• Low fat yoghurt (in work fridge)
• Roasted or tinned chick peas
• Tin of baked beans

Hopefully these tips will help you on your way to a healthier, fitter and leaner you. If you would like any help with your planning, I will be very happy to assist you.

Low Carb Recipes

Hello.

One of my clients lent me "Fabulous Food, Minus the Boombah" by Jane Kennedy. She has some really great low carb recipes which are also low in fat so you could still have your rice, pasta etc with them if that was the route you were taking. She also has a blog which also contains some nice recipes. Check out janekennedyminustheboombah.wordpress.com. Here are a couple of the recipes from the book.

Chilli, Lemon, Lime and Coconut Chicken

2 Small skinless Chicken Breast

2 Small Red Chillies, chopped

2 Cloves Garlic, chopped

3 Kaffir Lime leaves, finely shredded

Juice of 1 lemon

2 tablespoons extra-virgin olive oil

Sea Salt and freshly ground pepper

1/4 cup light coconut milk

Wrap each chicken in clingfilm and use a rolling pin or heavy can to bash it flat. Don't be too vigorous - you don't want them to fall apart. Transfer to a zip-lock bag and add all the remaining ingredients, except for the coconut milk. Leave for 20 minutes for the flavours to infuse - although 10 will do.

Heat a non-stick frying pan over a high heat, then reduce the heat to medium. Use a pair of tongs to take the chicken out of the bag, making sure you leave the rest of the marinade ingredients behind. Fry the chicken breasts on one side until they just start to brown then turn and cook for another few minutes on the other side. Lower the heat and add the rest of the marinade ingredients to the pan with the coconut milk. Simmer for a further minute, then serve with a cos lettuce salad. Serves 2.

Chicken San Choy Bau

1/2 tablespoon sunflower or vegetable oil

1 tablespoon sesame oil

1 clove garlic, finely grated

1 small knob ginger, peeled and finely grated

1/4 small red chilli, finely chopped (omit seeds if cooking for kids)

2 spring onions, finely chopped

220g chicken mince or cooked bbq chicken, shredded

6 canned water chestnuts, chopped

1/2 tablespoon light soy sauce,

4 iceberg lettuce leaves, chilled

Heat both the oils in a frying pan over a medium heat. Add the garlic, ginger, chilli and spring onions and fry for about a minute. Add the chicken mince and cook stirring, until it loses its pink colour. If using cooked chook, simply heat it through. Stir in the water chestnuts and soy sauce, and cook briefly. Spoon into the chilled lettuce cups and serve straight away. Serves 2.

Enjoy!