The food pyramid

I have been reading Michael Pollan's book 'In Defence of Food' which looks at the american government policies about food. Obviously this advice comes from nutrition scientists so generally reflects the thinking in Australia and our subsequent policies about 'healthy eating'.
He reflects on the nutrition scientists history of discovering the elements of our food, the discovery of protein, carbs and fats marked the point where they thought they knew 'everything' in food. Then when certain diseases did not seem to fit this model, such as scurvy then scientists discovered a whole new set of hidden elements of our food - vitamins. Well! They thought they knew it all then!

Out thinking about lipids or at that particular time animal fats came out of post war observations. During rationing the rates of heart disease etc dropped significantly. On the surface it would seem that the limited supplies of meats, butters, lard etc dropped those pesky rates of lifestyle diseases? So what was the result of this observation?


Don't know if anyone remembers the song that used to play on Australian television from 'Life Be In It' ♪♫ eat less fat, eat less salt, eat less sugar!! ♫♪
Here's a reminder remember Norm?
But what was the result? Did we get thinner? Did rates of lifestyle diseases drop?
Big fat NO! The got worse and while they did, we started learning new things about food, such as Carbohydrates can make you fat too. Did the government revise the food pyramid? No - they just started telling the public they are not exercising enough! Its our fault!
Looking at the pyramid....if you ate like this there is NO way you could stay slim and lifestyle disease free.
 
Along came Atkins type diets...Carbs are the enemy, meats, dairy, cheeses are great!! Green leafy vegetables are great!! Sugar is bad!! While it is a 'little' extreme many people have followed this diet with amazing results, so are they on to something here? And why are we not seeing changes in the food pyramid?
 
Well look at the bottom  of the pyramid - processed foods. Cereals, pasta, breads all able to be manufactured and made a profit from PLUS you can 'tinker' with them as the latest diet crazes hit such as Omega 3? Now in breads, cereals and pastas. Low carb? yup you can get low carb pasta. Low GI? yup you have all these products including some biscuits declaring their low carb status from the shelves.
 
So what is the solution? Step back for a moment, consider the way traditional diets are - generally animal products, meats, cheeses, butter, yogurt, fruits and vegetables with some wholegrains for good measure. Generally low carb.
 
Consider this as an alternative food pyramid.....

Don't know about you but this seems like the pyramid of least processing?
I tell you what this journey is opening my eyes a LOT, there are a lot of entrenched habits we need to sort through. Guilt is a big one for me - especially if I 'break' what the government calls 'healthy food'

Sausage Ragu

Just like bangers and mash but much more interesting!!
Sausages are a very reasonably priced dinner but who only wants them barbecued???
Give this a try...

Ingredients (serves 4)


3 teaspoons olive oil
375g Italian-style sausages
1 brown onion, halved, thinly sliced
1 garlic clove, crushed
1/2 cup vegetable stock
400g can crushed tomatoes
2 tablespoons chopped fresh basil leaves
800g potatoes, peeled, chopped
1/3 cup milk
40g butter
1/3 cup grated parmesan cheese
Small basil leaves, to serve

Heat oil in a large frying pan over medium heat. Cook sausages, turning, for 10 minutes or until browned and cooked through. Transfer to a plate lined with paper towel. Cut into 3cm pieces.
Add onion and garlic to pan. Cook for 2 to 3 minutes or until softened. Add stock and tomato. Bring to the boil. Reduce heat to medium-low. Return sausage to pan. Add chopped basil. Simmer for 10 minutes or until thickened slightly.
Meanwhile, cook potato in a saucepan of boiling, salted water for 12 minutes or until tender. Drain. Return to pan. Mash. Add milk, butter and parmesan. Stir until smooth. Season with salt and pepper. Serve mash with sausage mixture and basil.

Ways to increase your incidental exercise

Just a short one today - I have been struggling to find the time to get more than a small amount of scheduled exercise in so have been thinking of ways to add in incidental exercises.
If you are in the same situation as me consider giving some of these a go....it all adds up!

To make a habit out of increasing activity in your day, you can:


Take the stairs instead of the lift.
Park further away from your destination and walk the rest of the way.
Walk or cycle instead of using the car for short trips.
Take your dog (or a neighbour’s dog) for a walk.
Walk rather than rest on escalators or travelators.
Get off the bus/train/tram one or two stops earlier and walk the rest of the way.
Pull some weeds/work in the garden.
Play with children in an active way.
Catch up with friends by walking together rather than going for coffee.
Try a new sport or go back to one you have played before.
Do some simple exercises (eg jog on the spot) while waiting for the kettle to boil or for food to cook in the microwave.

Are we a product of where we live? Can we break the 'mould'?

I was considering the comments another student mentioned today while we were discussing the ethics of a junk food advertising ban. He pointed out that were he came from in Port Pirie (a regional centre in SA but a country town none the less) the road to the local school was a junk food strip. McDonald's, KFC, Pizza Hut, Subway (not too bad) all on the one road, right next door to one another.
What does this say about what we find acceptable? I have heard a few times in the past about country townspeople getting up in arms about junk food stores coming to their town - they didn't want them.
I can see why - without the choice, people can't have it! I know this may sound paternalistic but if there is a fast food outlet on every corner you options for 'convenience' are very strong.
It used to be just a fish and chip shop on the corner - with that limited choice you would get sick of them pretty quick. I understand now what country people are desperate to keep fast food chains out of their towns.......they breed.

Where we live and our social demographic with regards to health and obesity, I think stems from the socio-economic status of that suburb - and junk food chains know this!
Walking down The Parade Norwood I think you would only find a subway store and oooodles and oooodles of specialised food outlets with spices, organics fruit and vege, boutique butchers, cafes with gourmet foods etc.
If you head to Munno Para in the Northern suburbs both the external and internal shopping area are littered with junk food! Is this fair?!?! Your options at Munno Para are as follows......Boost Juice, Donut King, Go Fish, Mamma Mia's, Subway (Internal), Tasty Asian, Wendy's, Yiros Club 2, Barnacle Bills, Caffe Primo, Cheesecake Shop Cafe, Cherry Blossom Sushi Bar, Hungry Jacks, McDonald's, Noodle Box, Pizza Hut,
Red Rooster, Subway (External), The Pretzel Zone, Time-Out Cafe, Tores Snack Bar, Vili's Mini Cafe

That is a LOT of junk food and only a few healthy(ish) options - but guess which are cheaper?
We have made it rational to eat bad based on price - and the fast food outlets know it! Why else do they set up shop in the low socio-economic suburbs? The cheapest option always wins when you are short of money
This is not fair! Why is it only the 'norm' in affluent suburbs to eat 'healthy'?
We have made it 'normal' to have these foods in our diets - now how did that happen?
Well, advertising
Pester power is one of the greatest forces (on earth?)
Advertisers directly target children to get them to pester you enough to give in - but is it ethical to advertise to children at all?
They lack the cognitive power to process and advertisement and don't understand the complex psychological tactics used in advertising to entice them. Is it fair to 'trick' someone who doesn't understand the trick at all?
I say no.
As adults we understand we are being advertised too - children find adverts entertaining and gauge social norms from what they see. They have no idea that someone in the world has an agenda that doesn't take their welfare into account.

So what of it then? consider this - if ALL children regardless of socio-economic status are growing up in a world where fast food is bombarded at them during TV (and sponsorship of their sporting programs) how do they see the world? Consider it - put yourself in the shoes of your child, what do they see? What is 'normal'? To have LCM's in your lunchbox? To have fruit roll-ups instead of fruit? To have fun times like birthdays at McDonald's? Consider what their world looks like - then consider if you want to do something about it - or be happy with it.
Consider what that will look like when they are adults - what decisions will they make based on what is 'normal'?

For more information.....Coalition on Food Advertising to Children

Picnic Cob Loaf/Loaves

Perfect to take for a (pretty much) mess free picnic with the family. Can be served cold or warm in small individual or large cob.
I little indulgent but this recipe would lend well to changes on the basic idea for example ham or salami instead of prosciutto or cheddar cheese or ricotta instead of brie. You get the idea....enjoy!

Picnic cob loaves
Serves 4

1 red capsicum
1 yellow capsicum
1 tsp olive oil
1 zucchini, trimmed, thinly sliced lengthways
1 small (about 300g) orange sweet potato (kumara), peeled, thinly sliced
4 small sourdough rolls
¼ cup (70g) green olive tapenade or pesto
½ cup basil leaves
4 prosciutto slices
50g brie, thinly sliced
50g semi-dried cherry tomatoes

Preheat grill on high. Cook capsicums, turning occasionally, under grill for 8-10minutes or until charred and blistered.
Transfer capsicums to a heatproof bowl, cover with plastic wrap and set aside for 5 minutes (this helps lift the skin).
Use a knife to peel, then cut lengthways into quarters and remove seeds.
Heat oil in a large frying pan over high heat. Add half the zucchini and sweet potato and cook for 2 minutes each side or until tender. Transfer to a plate. Repeat with remaining zucchini and sweet potato.
Use a small serrated knife to cut the top third off each sourdough roll. Reserve tops. Scoop out bread, leaving 1cm-thick shells. Spread the inside of each roll with tapenade, then arrange half the basil leaves over the bases. Place a layer of sweet potato over the basil, then top with prosciutto. Continue layering with brie, zucchini, capsicum, tomato and the remaining basil. Replace tops of rolls and press down firmly to compress filling.
Place rolls on an oven tray and top with another oven tray. Place cans ontop to weigh down. Place in the fridge overnight to develop the fl avours.
Preheat oven to 200°C. Bake rolls for 10 minutes or until crisp and golden brown. Serve warm.

Spring Cleaning - Part 2

Spring Cleaning Guide

Try to look at the whole room and one room at a time only.

Grab two baskets. Toss - Wrong Room - Put back away 
Get your cleaning gear ready. Vacuum - duster - damp cloth - bucket warm soapy water - paper towel - vinegar/water mix in spray bottle - multipurpose cleaner (such as EcoStore Products found in most supermarkets) - sponge with net cover

Bathroom/Laundry/Toilet

1. Start at the ceiling

          - dust light fittings
          - dust ceiling for cobwebs or fluff
          - wipe over cornices in wet areas with damp cloth
          - remove and clean any exhaust fans
2. Look at each wall individually
          - clean light switches/power points with well wrung out cloth
          - clean architraves and skirting boards with damp cloth
          - remove and wash curtains or wipe over blinds with damp cloth
          - clean windows with vinegar and paper towel
          - clean exterior of cupboards with cleaner and cloth
3. Tackle each fixture individually
          - remove any items from inside cupboards, sort into boxes where necessary, or clean items and  place outside room
          - clean inside cupboards with whatever necessary (cleaner/cloth) or
          - clean fixture with cleaner and sponge
          - Move to next fixture
4. Flooring
          - mop hard floors
5. Finish off the baskets
          - put it in the room it belongs
          - throw it in the rubbish
          - consider storage containers for small grouped items (e.g hair box, nails box, shaving box)
          - replace larger items in grouped usage (e.g beauty, suncream/mozzie, tissues and scenting, cleaning products, washing machine products)

6. Open up the windows and let the fresh air in!

Spring Cleaning - Part 1

I love the idea of spring cleaning but to be perfectly honest - I have never done the 'spring cleaning' you see in magazines. But doesn't it look wonderful?
Airing out the house, cleaning the veil of filth from winter, organizing your house to be fresh and clean....that's it! I am doing it this time!

I am a nutter of an organiser! I have been accused of some OCD tendancies so have what I think is the perfect spring cleaning system. I know, I know I said I haven't 'spring cleaned' before but I have done whole rooms before - just not in spring!

Spring Cleaning Room Guide

Try to look at the whole room and one room only.
Grab three baskets. Toss - Wrong Room - Charity
Get your cleaning gear ready. Vacuum - duster - damp cloth - bucket warm soapy water - paper towel - vinegar/water mix in spray bottle

Lounge/Dining/Family Rooms

1. Start at the ceiling
         - dust light fittings
         - dust ceiling for cobwebs or fluff
2. Look at each wall individually
         - wipe over any picture frames/mirrors/hangings, clean glass with vinegar and paper towel
         - clean light switches/power points with well wrung out cloth
         - clean architraves and skirting boards with damp cloth
         - remove and wash curtains or wipe over blinds with damp cloth
         - clean windows with vinegar and paper towel
3. Tackle each large item of furniture individually
         - remove any items from furniture, sort into boxes where necessary, or clean items and place aside
         - clean item of furniture with whatever necessary (vacuum/cloth/vinegar)
         - replace items to keep. Move to next piece of furniture
4. Flooring
         - vaccum any rugs and roll up
         - vaccum carpeting or mop hard floors
5. Finish off the baskets
         - take it to charity
         - put it in the room it belongs
         - throw it in the rubbish
6. Open up the windows and let the fresh air in!

Voila! See that wasn't so hard?!?

Next blog....kitchen - bathroom - laundry

2 Guest Blogs coming soon....

We have a guest blogger coming soon!

Hopefully we can drag him away from his busy career to write two blogs.

Ricky Muller has a Bachelor of Science in Biodiversity and Conservaton from Flinders University.
He takes a keen interest in sustainable, organic farming practices such as using permaculture and biodynamic methods to improve and maintain agricultural soil condition.

One of his blogs is going to give us a life-cycle story which follows the journey of chemicals used in farming. He will describe the impacts of such practices to demonstrate how we end up ingesting them in ways we *hadn't* thought of as well as what these practices do to our land and the future of farming in this country.

Blog number two will be about the journey the chemicals we use in our homes and on our gardens take. He will discribe just where these chemicals end up and also look at how they end up on our plates!

I don't know about YOU but I can't wait to have a real example of how each of us contributes to our environment and our own food.
I will be nice to be able to understand how our choices affect ourselves and others - good or bad and know what we can do about it.
Stay tuned...

Muesli Slice

50g butter

1/2 cup raw sugar
60ml (1/4 cup) honey
200g pepitas (pumpkin seeds)
1 Weet-bix, crushed
1/2 cup sultanas
1/2 cup rolled oats
1/2 cup self-raising flour

Preheat oven to 170°C.
Line a 20cm square cake pan with non-stick baking paper.
Place the butter, sugar and honey in a saucepan over medium-low heat. Cook, stirring, for 2-3 minutes or until the mixture is smooth and the sugar has dissolved. Set aside to cool slightly.
Combine the pepitas, Weet-bix, sultanas, oats and flour in a large bowl. Add the butter mixture and stir until combined.
Spoon the mixture into the lined pan and use the back of a spoon to smooth the surface. Bake in oven for 25 minutes or until golden. Set aside in the pan for 30 minutes to cool completely. Cut into slices to serve.

Savoury Muffin Snacks (Choose your own adventure!)

Basic version - variations at the end

2 cups self-raising flour

1 tsp baking powder
1 tsp salt
1 zucchini, grated
1 carrot, grated
75g shaved salami, thinly sliced (mild for kids, hot if you like)
1 cup grated cheddar cheese
2 eggs
3/4 cup milk
125g butter, melted

Preheat oven to 200°C. Lightly grease 2 x 12 hole muffin pan (or mini muffin pan/x-large muffin pan). Line base of each hole with rounds of baking paper.
Sift flour, baking powder and salt into a large bowl.
After grating veggies, squeeze out excess moisture.
Add vegetables, salami and 1/2 cup cheese to flour. Stir.
Whisk eggs, milk and butter in a jug. Add to dry ingredients. Using a large metal spoon, stir until combined.
Two-thirds fill muffin holes with mixture. Sprinkle with remaining cheese. Bake for 20 to 25 minutes or until a skewer inserted into the centre comes out clean. When done, leave to cool on bench for 5-10mins before turning onto wire rack

These freeze amazingly well, wrapped individually in cling wrap and are perfect for morning of afternoon tea!

Variations:
Remember just to watch the quantities - and be aware of the final consistency of the mixture.

Substitute the meat:

• Ham instead or with the salami, bacon

replace some of the veggie mix with any combinations of the following:

• sliced olives, capsicum, mushrooms, wilted spinach, onion, sun dried tomato, corn

consider adding herbs:

• Chives, chilli, paprika, oregano

Substitute the cheese:

• mozzarella, Parmesan

SPRING!

Ahhh this time of year starts to wake everyone up again. Blue skys and fresh air (albeit sometimes chilly) just makes me want to open the windows and invite everyone over for a dinner on the deck!
(Obviously not talking about the mini hurricane in Adelaide today)

entertaining HAS to be one of my favourite things and licence to try out new recipes - I have heard sooo many times that you should *never* try out a new recipe when you have guests.....pfffftt! I rarely do the same thing twice, but I do have a few favourites that I will share with you.
Prawns Saganaki is one of my all time favourites to share with friends - love the fact it uses seafood (Australia has the best of course) it can all be pre-chopped and just requires one pan and takes 10 mins to cook!
Another is what I call 'french chicken'. It is basically a sauce I invented, which is French inspired

"French Chicken"

4 chicken breasts
4 cloves garlic (you actually need cloves for this one)
1 onion, quartered
Mushrooms, chopped (not neatly they are just for flavour)
Tub of Creme Fraiche (think about 300g??)
Dry white wine
Can add herbs, I like sage or thyme OR add a bouquet garni

In very large fry pan melt a tablespoon of butter, add onion, garlic and mushrooms. When onions soft, add chicken breasts, brown both sides. Add about a cup or two of white wine, simmer to reduce (just a little). Add tub of creme fraiche, salt and pepper to taste, simmer until chicken cooked through.
Place chicken breasts on serving plates. Strain sauce through sieve, into jug. Pour over chicken.

Best served with green beans and carrots.

Another one dish wonder to 'share' at the table
"Pasta bake with Pumpkin, Feta and Lamb"


1 brown onion, coarsely chopped
1 garlic clove, finely chopped (or tblspn minced garlic)
500g lamb mince
2 tsp ground cumin
1-1 1/2 cups, diced tomatoes (or use whole can, diced tomatoes)
150g baby spinach leaves
200g Home Brand dried bow tie pasta
1 Butternut, cubed (approx 2cm pieces)
100g - 200g feta, crumbled
Sprinkling shredded parmesan



Preheat oven to 180°C. Heat a splash of oil or butter, in a large non-stick frying pan over medium-high heat. Add the onion and garlic, and cook for 1 minute. Add the mince and cook, break up any lumps, until mince changes colour. Add the cumin and cook, stirring, for about 30 seconds. Stir in the tomato.
Meanwhile, reserve 40g (1 cup) of the spinach. Place the remaining spinach in a large colander in the sink. Cook the pasta in a large saucepan of salted boiling water for 10 minutes. Add the pumpkin half way through cooking. Pour the pasta mixture over the spinach in the colander to drain. Return the pasta mixture to the pan.
Add the mince mixture and half the feta to the pasta mixture or vice versa (depending on how big each pan is!). Stir until well combined.

Transfer the mixture to a 2L (8-cup) capacity baking dish. Sprinkle with the parmesan and remaining feta. Bake for 25 minutes or until golden. Top with the reserved spinach.

And for those who love olives and chicken married together...
"Mediterranean Chicken"

6 small (about 600g) chicken drumsticks

6 (about 1.5kg) chicken thigh cutlets
1kg chat (small coliban) potatoes, halved
2-4 ripe tomatoes, chopped
95g (1/2 cup) kalamata olives (or more depending if you like them)
2 garlic cloves, peeled, thinly sliced (or 2 tblspns minced garlic)
2 sprigs fresh rosemary, leaves only
125ml (1/2 cup) dry white wine
S&P
Preheat oven to 200°C. Heat oil or butter in a 3L (12-cup capacity) metal roasting dish, over medium heat. Add the chicken drumsticks and cook, turning occasionally, for 5 minutes or until browned all over. Transfer to a plate. Repeat with the chicken thigh cutlets.
Add a little more butter if needed then add the potato to the dish and cook, turning occasionally, for 5 minutes or until golden. Remove from heat.
Add the chicken to the potato in the dish and top with tomato, olives and garlic. Sprinkle with rosemary. Pour over the wine. Season with salt and pepper.
Bake in oven for 45 minutes or until the chicken is cooked through and potato is tender. Serve immediately.

bout time I put a dessert up! Bread and Butter Pudding (not the soggy one)

Back to basics - bread and butter pudding (not the soggy one)


8 slices of bread, buttered
1/2 cup sultanas
3 level tablespoons caster sugar
Ground cinnamon
1 and 1/2 cups milk
4 eggs
1 teaspoon vanilla essence (optional)

Heat oven to 160 degrees. Cut each slice of bread and butter into 4 triangles. Arrange bread in the base of a lightly greased baking dish. Add the sultanas between the bread slices (so they don't get burned). Sprinkle with the sugar and dust with some cinnamon.
In a separate bowl beat the eggs and milk together. Carefully pour over the bread. Sprinkle on a little more cinnamon (if required/desired).
Let stand for half an hour. Don't worry if the top pieces of bread are not submerged under the milk - these are going to be the nice crispy bits. Bake until the "custard" has set and the pudding is golden brown on the top. this will take about 40 minutes.

Variations: The sky is the limit really - replace sultanas and cinnamon with whatever takes your fancy, just member to be aware of protecting any fruit that may burn in the oven. Here are some ideas:

Raspberry and White chocolate
Banana and walnut/pecan
Apple (tinned cooking apples), walnut and cinnamon
Marmalade, jam or lemon curd on the bread slices
Something I haven't tried but might work - melted chocolate in the egg mixture with Kahlua, mmmm
Coffee to the egg mixture with whatever between the bread!
Any fruits from tin and nuts or chocolate.
Basically what ever you want - add alcohol, add chocolate, add nuts, add fruit, add spices!

So I bought a bike

green pedal power PLUS exercise!
funny story though as I can't actually ride a bike - apparently I learnt (sort of) as a kid and in my Mum's words "sucked" at it.
So I have gone all out and bought a beautiful bike that I was unsure if I could actually ride - but how hard could it be?
I *can* ride a fitness bike, right?
That was a joke which had a very dear friend in fits of laughter, we used to go to the gym together and one day told her I couldn't ride a bike - she just about we herself laughing as I got on the stationary bike offering me helmuts to crash mats...just in case I fell off. Who needs enemys when you have friends like that! ;)

So I have this lovely bike which my dad helped me select (he is an avid cyclist) and we are on the street teaching me to ride - jokes about training wheels aside - my poor Dad is holding the seat of the bike and pushing me up the hill till I get some momentum mumbling "this brings back memories"

I am off! Up the hill, doing fine, shit...I have to turn around.
I look back for cars and see the terrified faces of my Dad and Stepmum as I wobble turn the bike around (without falling off!) YAY!!! does that mean I am a pro yet?

Long story short I *can* now ride a bike (I had faith in me!) just need a bit of practice before I hitch the kiddies trailer on the back and start riding to the library or the shops.
Good thing about taking the kids in the trailer is, if they are under the age of 12 you can ride on the footpath. Much safer for us....and any vehicles *I* am likely to hit

fallen off the rails

All up shit creek without a paddle for me. I have slipped back into junk food and not cooking - this has had dire consequences! 7kgs but I can't just blame this on junk food I stopped breastfeeding and the weight has crept on.
Urgh! Well what to do?
Motiviation boost! Reality check!
I am going to get off my ass and cook! This is ridiculous I have plenty of food, plenty of recipes so what is the problem? Why do I keep heading to junk food? Convenience?
I can't stand the thought of my daughter ever eating it - so why am I happy to eat it myself?
Monkey see, monkey do - time for me to wake up

PIE PIE PIE

Sorry for the delay in my blog...think it was about time I told you about the homemade pie episode.
First of all, I was shocked at how quick the whole process was! I always assumed that doing ANYTHING that required homemade pastry was an epic journey! But surprisingly it is not.

The recipe I am going to share with you is for a 'Mushroom Beef Pie' there is lots of flexibility for this recipe depending on what meats/spices/veggies etc you have available. The recipe for the meat filling with be under 'Beef Recipes' whereas the recipe for the pastry will be under 'misc recipes', k?

Mushroom Beef Pie Filling

1 onion diced
90g fat (butter/lard/margarine)
350g beef (mince/diced/leftover roast)
30g flour (maybe more)
140mls beef stock
280mls milk
120g mushrooms, sliced
230g peas (approx)
seasonings/flavourings of your choice (I used splash of worchesershire sauce, tomato paste and a bay leaf)
Quantity of short crust pastry
TO GLAZE: with milk or egg

fry onion in a third of the butter in a large frypan,  add the meat and cook until browned. Stir in flour (should look gluggy) and cook for several minutes. Gradually blend in the stock and the milk. Bring to the boil and cook until reduced to a smooth sauce.
Meanwhile fry sliced mushrooms in the remaining butter. Stir the mushrooms and peas into the sauce, season and put into pie dish/ramekin. Cover with pastry, brush with a little milk/egg and cook in med oven 180/160 degrees until browned pastry. Enjoy!

Words of wisdom

"breakfast is the most important meal of the day"
"eat breakfast like a King, lunch like a prince, and dinner like a pauper" (Adelle Davis)

Perhaps these words of wisdom have some scientific basis?
Several studies have found that people who eat breakfast have better weight outcomes and are often of a normal weight, less irritable, more alert and productive, and are less likely to snack on unhealthy foods.

Quite often I have heard friends who do no eat breakfast cite reasons such as time or saying they feel hungry sooner in the morning.

The hunger is your metabolism at work and is most likely an 'overreaction' at first because you have famined for so long! I found that when I re-introduced breakfast, I needed a mid-morning snack but that need soon went away.

As for time, well, come on! I am not talking about a three course meal! Muesli is a great breakfast and super quick.
Other more elaborate options may take some creative strategies to achieve.
Consider preparing the night before. Set the table and pre-cut/layout the items you need for the morning. Put the coffee and sugar in the cup on the side with the spoon...so in your pre-coffee daze you can prepare breakfast 'production line' style!

Some of the better options for breakfast:

Baked Beans on toast
Cheese and tomato grilled on toast
Vegemite and cheese on toast
Ham and tomato on toast
Muesli
Porridge (sorry guys, the real stuff not processed instant!)
Scrambled eggs/poached eggs/boiled eggs

If you feel the need for that mid morning snack - a piece of fruit is super portable and refreshing.
A handful of nuts such as cashews of almonds
Could do a 'trail mix' of nuts fruit
Piece of cheese

Most importantly make it small, make it real. This is not to replace a meal - just bridge it

Hearty Tuna Mornay

How about something which is super filling and in one pot?
I have served this at parties and it always ends up empty! ~ now that is saying something.
The adding of the milk to the flour to make the roux is a bit touchy feely. You have to use your best judgement as to what the best consistency is for you. I prefer it to be quite thick like white sauce but you may prefer thinner?
To anyone who has never made the roux mix before (butter, flour, milk) you must ensure that when you add the flour to the butter/onion mix that the flour gets stirred for the minute indicated to 'cook' it. Otherwise the mix will taste 'powdery/floury'.
Enjoy!

Hearty Tuna Mornay


90g butter
1 onion, chopped
6 tablespoons flour
2 – 3 cups milk
1 x 425g tin tuna in springwater
1 cup breadcrumbs (fresh or dry)
Juice of 1 lemon (or equivalent bottled lemon juice) – Optional, works fine without.
4 hardboiled eggs, chopped
½ cup grated cheese

Melt butter in a large saucepan. Add chopped onion and cook in pan until transparent. Stir in flour and cook for 1 min. Remove pan from heat and stir in milk, a splash at a time until all combined into thick cream consistency. Return pan to heat and bring mixture to the boil, stirring until thickened. Add cheese and tuna and stir until broken up. Add breadcrumbs, lemon, eggs, salt and pepper to taste. Stir until combined and heated till hot for serving.

Incidental exercise - Creating new habits

I have been thinking about the differences in our physical activity in the past and now. Our parents/grandparents would have been unlikely to have been members of gyms so where did they get their exercise from?
I have heard it mentioned by some that it is because we do less 'manual labor' around the home but ask any mum how often they are sitting on their behinds drinking wine whilst manicuring their nails and you will probably be met with laughter!
I know that in my family and my husband's family our parents were part of sporting clubs at least until their thirties, so this *may* have something to it. But unlikely to explain everyone back then.
Walking is the only exercise I can see that was very normal in past generations. Not everyone had a car (or two!) so were reliant on public transport and walking.

In my house I have made a conscious effort to consider if walking somewhere or catching the bus is a possibility and have found with the food/lifestyle choices I have made, allows me to make quick trips to the supermarket for washing powder or toilet paper. These times I usually walk.
If there is a little bit more to get (but not urgent) I will spread the trips out over 2-3 days.
For some reason I find having a 'purpose' for walking makes it seem less like exercise and *more* like an 'eco-choice' not to use the car. Which makes you feel all warm and fuzzy on the inside.
I am somewhat pleased also that I am teaching my daughter that even though we have a car, it isn't the only choice of transport.
Similarly, I make an incidental exercise choice when I go to the shopping centre. You won't find me circling for 10 mins trying to find the closest parking space....I simply pull in to the first available and walk the extra 90 seconds from my car. All the while saving the time it would take to find that 'close' park.
If you actually critically think about how much longer it would take for you to walk the extra 300 metres, you feel a little bit of a twit for circling.

And now to public transport. Here is where I had a little bit of a problem.
For me...alone...no worries! Catch it to uni everyday. Fantastic! Someone else drives and I read. Perfect arrangement.
Child in a pram...not so good. Sorry.
I struggled with my nephew in the city sooooo much I nearly cried! I was struggling with the nappy bag that kept sliding off my shoulder as I tried to pick up the pram (with no help from the friggen driver!) AND have my nephew on the other hip - urgh!
I guess for me, baby + pram + bus = hassle and all depends on the day and the driver.

Reading lables

Over the last few years I have been checking the labels on the food I buy. I realise now I had no 'method' to deciding what was good or bad food.
Now that we have decided to head down the wholefoods path the distinction is a lot clearer about what is real food and what has been fiddled with too much.
Here is a little test for you. Most people have soy sauce in their cupboard, go grab yours. Read the ingredients...quite a few right? Now, I have done this little test myself and have since found an organic soy sauce - 1. water 2. organic soybeans (22%) 3. organic wheat 4. salt
Got any more than that on your label? How many?
While I don't subscribe to thinking that organic = magical health benefits, the restrictions placed on organic foods means there are no unnecessary ingredients or preservatives which results in a more natural, whole food.
But you don't have to just grab organic versions of everything (unless you want to make an easy choice without looking too much) start reading labels and comparing the ingredients of your families foods. Less ingredients is generally better as less has been done to it. Look at labels critically, ask yourself the question, could I make this myself from ingredients in a normal pantry? If the answer is no, I tend to put it back either because it is not 'real food' i.e. fruit roll-ups or there isn't a great option in the selection i.e. pasta.
Start reading the labels and decide for yourself if consuming all those extra ingredients is necessary when another brand can do it with less? Every time you purchase one of these products you send a message to your supermarket that this is the type of food you want them to stock - keep voting this way and more choice WILL come your way.
I have noticed Coles is coming out with their own line of organic Coles brand foods - I don't think they did this without their customers constantly purchasing the organic foods already available and hence they roll out their own to compete.

Remember this from school?

I know that when I was in school we learnt about the healthy food pyramid, so I decided to have a little look at it now - with the journey in mind....
Notice the 'eat most' section? Atkins would have a heart attack! Look at all those 'naughty' carbs!!
Well thinking back to an earlier blog I did about the demonising of many 'real' foods and can probably add carbs to that as well.
I question though whether this is because of the 'Atkins' movement or because manufacturers have added too much sugar, preservatives etc that this has now become a bad food. In the real world I remember we always used to have a slice of bread with dinner (to mop up the gravy, duh!) and potatos were on the menu too. Carbs help fill you up and the lack of them now days probably makes us snack a lot more - generally on sugar for that quick, replacement 'carb hit'.
While I emplore you to buy wholegrain and wholemeal rather than white (that does defeat the purpose) and don't be fooled into buying white carbs trying to masquerade as brown (eg. added fibre, omega 3 etc) it all adds to the processing of the foods away from their natural state.
Perhaps buy from an actual bakery? Consider making your own pasta? Add some pearl barley or beans to your soups of casseroles to increase the good carbs AND make it a more filling meal.
Heaven knows, if we start adding in some good carbs perhaps we will all start eating less of the bad ones. Remember if you start demonising certain foods, you give another a free pass...but at what cost?