Bob marley is the man

Well, I must admit I am not exactly a big fan of his music. I do find myself humming alot to three birds but I can't say the music is what sells me. Bob marley has the most influential and truthful set of ideals that I have ever met. He talks of such positivity and strength and how we all do have the power to overcome the unthinkable. If you get a chance, visit his quote websites and you will understand what I mean. Zx

Motivation who?

So, ill confess. Sometimes in life, we lack motivation. We lack energy, sleep, vitamins and minerals.. (the list goes on) but I find that sometimes all we need is a bit of support, a bit of advice to reinstate the goals that you have. I have found a list of 10 quotes that bring back that gooey-i-want-to-be-healthy feeling and help it stick. 

THE BEST MINDFUL EATING QUOTES

This is a list of timeless advice on how to eat well. The quotes all point to the same idea: eating mindfully is good for your mental and physical health.  Hang up this handout on your refrigerator for inspiration!


1. One cannot think well, love well, sleep well, if one has not dined well-Virginia Woolf
2. "Tell me what you eat, and I will tell you who you are." -Brillat-Savarin
3. Let food be thy medicine, thy medicine shall be thy food.- Hippocrates
4. Part of the secret of success in life is to eat what you like and let the food fight it out inside.-Mark Twain
5. Better to eat a dry crust of bread with peace of mind than have a banquet in a house full of trouble-Proverbs

6. The more you eat, the less flavor; the less you eat, the more flavor. ~Chinese Proverb

7. The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit. ~St Frances de Sales

8. The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.
- Thomas A Edison

9. One should eat to live, not live to eat" -Benjamin Franklin

10. "When walking, walk. When eating, eat." rashaski · Zen Proverb

Anything is possible, remember that!


More great food idea's to come over the next few days!


K

RDI vs 'CRAZY' Diets.

So, I have counted at least sixty five 'fads' that seem to be floating around the internet-stratosphere and some of them are just crazy! I read yesterday an article that explains the belief of "eating air" and how our bodies are healed from all things simply by breathing.. Ah, ok. I am open minded but I think this is just a wee bit to far fetched. If i wanted to look like an anorexic male that lacks/starves himself of all nutrition, i'd be excited to try it! 


RDI - Recommended Daily Intake is something that I do believe in. It's what doctor's call "healthy" and guidelines to tailor/suit each every individual person. I found this great website that allows you to get a 'personalised' RDI plan that gives you the low down on how many grams of things your body needs per day to maintain your current weight.


** You can find this at http://www.consumer.org.nz/reports/rdi-calculator/rdi-calculator and its created by the ministry of health for people residing in NZ and AU!

--> As you can see here most of the recommended foods are either chicken, fish, meat, KFC, beef... so it's easy for substituting these things.


Try nuts, tofu, vegetarian meat, lentils, beans, soy based products, eggs (very high in protein) and milk.














Here's a bit of advice from a great website i stumbled across today; 

The only diet on earth that actually works is the one you can live with for the rest of your life. Maintaining a healthy weight is not a race; it is a lifetime commitment. That’s the trouble with “diets”. Whether you do Atkins or Pritikin, peanut butter or ice cream, veal or veganism, you can and probably will lose weight if you are cutting back your caloric intake. (Of course, the health value of these diets varies significantly.) I’m not necessarily opposed to a “jump start” if you are severely overweight and need to lose excess pounds. But recognize that the only true way to keep trim is to maintain a lifestyle that supports it. It sounds ridiculous, almost stupid, and yet this tortoise approach eludes so many of us.

There are several body types. Some of us are simply prone to thicker musculature or a bit more body fat (which is why the BMI is so limited in its utility). I promise, if you follow a healthy lifestyle, your body will eventually get to – and maintain – the exact weight it is supposed to maintain. Eating light meals based upon fresh vegetables and a bit of lean protein and healthy fats, managing stress, and exercising at least 3 times a week (but preferably 4 to 6), is the only way your body can permanently do what it naturally wants to do. And that is to be strong, fit, and appropriately lean according to your particular physique. We don’t really need diets because the body is perfectly capable of maintaining itself healthily if the lifestyle supports it. Slow and steady wins the race.

Read more: http://www.marksdailyapple.com/best-diet/#ixzz1qBowea39

Spinach, Tomato, Cream cheese and lemon skin infused bagels.

So, you know those nights when you can't be bothered making anything or you may have had a big night out and got home in the wee-hours... I have the answer! This combination of food is sure to surprise the taste buds and make your insides happy. 


Yes, bagels are low in fat, but of course it's still bread. So if you are trying out a low-or-no carb diet then this might not be for you. (Cost - $15-20)


(Serves 2-4)




Ingredients: 


1 packet of Bagels (plain or sesame)
Avocado
Low fat Cream Cheese
Fresh Spinach (chopped)
Tomatoes (sliced)
Salt and Pepper to taste
Lemon (grated)


The Method:


1. Bagels do need to be toasted, either lightly or until brown. While you are doing this you can prepare the avocado. 
2. Mash the avocado and add in salt/pepper to taste and also grated lemon skin for a bit of 'zest'.
3. Layer the bagel with cream cheese, avocado, tomato slices and spinach and serve.


Easy as that! You can either have the bagels like a sandwhich or have them open like the picture below. Delish! 

Did you know? Avocados have 54% of your recommended daily value of fiber, which gives this fruit much of its fat burning abilities.

Sometimes called the alphabet fruit because just one avocado provides your body with vitamins A, C, E, K and B6 so you can be sure you’re getting plenty of body nourishments with each bite. Other vitamins found in relatively large quantities in an avocado include riboflavin, niacin, folate and pantothenic acid.

When you’re looking for avocado nutrition facts, pay close attention to potassium because one avocado has 975 mg.

Delicious serviced with 'Spicy Tomato Juice' with Worcester Sauce, Pepper/Salt and Lemon! Yuum

Winter-fighting Lentil Fix

Serves 6-8

So, we know New Zealand gets some pretty cold/freezing weather during winter so this recipe is sure to keep the health up and

winter chills away. It's cheap, easy and nutritious. You can substitute the cumin/coriander for other spices also. 

(Cost of ingredients - $18 NZD)  

Ingredients:

- 1 500g bag of Brown Lentils

- 1 cup of finely chopped Celery

- 1 cup of finely chopped Onion

- 1 cup of finely chopped Carrots 

- 1 cup of chopped Tomatoes (fresh or canned)

- 1.8L of Vegetable Stock 

- 1 TBSP of Cumin/Brown cracked Pepper & Coriander

- Salt to taste

- 2 TBSP of Olive Oil

The Method:

1. Add olive oil into a large pot (remember it needs to hold 1.8L of stock) and add in the onion, celery, carrots. Let the ingredients sweat and leave covered for 6-7 minutes until golden.

2. Then add the tomatoes, lentils, stock, cumin, pepper and coriander to the mix and mix until all ingredients are combined.

3. Leave on high until brought to the boil and then place on a low heat for 45-50 minutes until the lentils are softened and the mixture has a more dense consistency. 

4. Serve with fresh bread and butter (if your looking for a few carbs pre-bed) 

Enjoy!

Delicious!

Roasted veggies, buttered carrots and a protein-packed Quiche.

 Serves 4-6

I tend to make a fresh quiche when I have a bit more time on my hands and want to prepare a dinner that will last for more then one evening. It's great because it can be put into the fridge with an air tight container and keep for a few days.

The Quiche Mixture:

- 4-6 Eggs

- 500ml milk

- Pinenuts (about 100g)

- Salt and Pepper to taste

- 300g Spinach leaves

- Herbs of choice

- A 8 1/2 x 3 5/8 x 2 5/8-inch loaf pan

- Low fat Filo Pastry 

The Method:

1. Firstly mix in the eggs with a fork and blend until yolk mixes with the egg white, add in the milk and continue to mix. Add in the spinach too. Salt, Pepper and Herbs can be added in whatever quantity that you require. 

2. Add the mixture into a tin lined with the pastry, (Any pan will do honestly, just think of the height for a lasagna and you'll be away laughing)

3. Cook at 190 degrees C for 20-30 minutes until the mixture is cooked and check with a knife. 

4. Its optional to add grated cheese on the top, I like to use a sprinkling of parmesan before added to the oven, for a nice strong taste. 

5. Add to side of vegetables and carrots.

The Roasted Veggies: 

- Any vegetables of choice although I suggest; Pumpkin, Kumera (Sweet Potato), Carrots, Potato and Eggplant.

- Cooking Crumb (Coat 'N' Cook - NZL Ingredient) 

- Salt and Pepper to taste

- Olive Oil

The Method:

1. Slice up vegetables quite fine and try to remove as must moisture from them if washed before. 

2. Add vegetables into a plastic bag and add in 200g of crumbing mixture until all vegetables are covered.

3. Place vegetables evenly onto a oven try and that has been lined with baking paper. 

4. Cook for 20-30 mins at 180D C. (Maybe shorter if on fan bake)

Buttered Carrots are literally buttered carrots. Simply slice up carrots, place them in a pot for 20 minutes until cooked through and add 2 TBPS of butter and salt to taste. It's simple but delicious.

Easy high protein meal made in a matter of an hour, delish! 

K