Snacks - the very word would suggest it is something we shouldn't indulge in.
Some would argue that if we eat a healthy well-balanced diet there is no need for snack foods in between meals.
Well, I'm not that strong minded. And now I'm older I find it difficult to eat more than I normally do at breakfast, lunch and dinner without feeling stuffed. I also want to cover all my nutritional needs during the course of the day so snacking is a way of going about it.
I'm also far more active than most people my age so burn up a lot of calories over the course of a day.
Mind you, I am mindful if I have a sedentary day not to have that last piece of something just to get rid of it, tempting as it may be (well...mostly I can resist).
Is there such a thing as a smart or healthy snack?
Of course there is and they can be sweet or savoury. Take apples or banana's for instants. Or popcorn. Or vegetables cut into sticks.
Just don't go overboard. Remember it takes 20 minutes for the signal to get to your brain that you are full.
The best snacks are: (What you can hold in the palm of the hand is a good guide)
Fresh fruit
Fruit salads
Dried fruit
Nuts
Seeds
Yoghurt
Smoothies
Vegetable sticks
Popcorn
Rice cakes and hummus
Wholegrain crackers
Cup of soup
Small salad sandwich
Muesli bar
Drink of milk of choice
Oat cookie
Pretzels
Low-fat dip and crackers
DIABETES - A WORLD WIDE PROBLEM
A week does not go by without me hearing some mention of diabetes, Type 2 in particular.
It is one of the fastest growing diseases in the world today and it is estimated that by the year 2025 380million adults could be affected. That is a huge toll on the human population.
Is diabetes preventable?
Yes, it is in Type 2. Type 1 is an autoimmune disorder. Type 2 is a lifestyle disease. The choices you make have a direct affect on your health.
So what has caused this upsurge?
Worldwide there has been an adoption of the Western diet at the same time as people have become more sedentary. We're sitting more (work at a desk, watching hours of TV, driving cars, etc) so not exercising enough and we're eating more fast food.
As more of the world population becomes inactive they begin to pile on the lbs/ kgs and before too long become overweight. It quite insidious, it creeps up on you until suddenly (or not so suddenly) you realise you've stacked on the weight.
Along with not exercising, there are so many fast food outlets it hard not to pass them without buying a box of chips or a pizza and probably a bottle of Coke. Or we hop in the car to get a snack because there's sports game on the TV. Or we're tired after a day at work and takeaways is the easiest dinner option there is.
That sort of food is saturated with fat and carbohydrate.
The good news is, with a lifestyle change, people can lower their risk of developing type 2 diabetes by about 60%. That is quite significant and very encouraging.
All you need to do is:
Improve your eating habits / nutrition
Begin walking regularly to increase your fitness level - then become more active
Lose a few stone or kilograms/ good excuse for a new wardrobe (LOL)
Don't smoke
Limit your alcohol consumption
Get enough sleep
It's as simple as that and twice as effective as taking medication.
That's not too much to ask to improve your health status, is it? So it's over to you - the ball is now in your court.
WHAT IS YOUR BODY FAT TRYING TO TELL YOU?
I found this article so thought provoking I have included it here so you to read, too.
By Liz Nowosad: THE NEW ZEALAND HERALD
According to Auckland-based biochemist and nutritionist Dr Libby Ellis, the places we tend to gain body fat first may be indicators as to which body system is in need of some support. For example, when fat appears on the tummy, the back of your arms and what Libby lovingly calls, "the back verandah", it is typically the result of the stress hormone cortisol, aka the fat storage hormone.
"As simple as it sounds, the first step in reducing body fat for someone with this fat gain picture is to encourage them to schedule daily breathing exercises," says Dr Libby.
"Diaphragmatic breathing on its own, or through movements such as tai chi, yoga or Pilates, lowers cortisol levels and therefore reduces body fat." Many of us have gotten used to shallow breathing from the chest, which keeps the body in a constant state of "stress alert".
Breathing deeply and diaphragmatically through your nose (so that as you inhale your belly rises and as you exhale your belly falls), tells the body that all is calm and that there's no need for stress, so the need for high levels of circulating cortisol is reduced.
Dramatically cutting calories is also a fat loss disaster, as it puts the body into a state of starvation stress. Cortisol production increases and tells every cell to prepare for a period of famine, so every cell in your body holds on to the precious fat that remains and the metabolic rate slows right down.
If you are trying to drop a couple of kilos for summer, avoid this "famine reaction" by steering clear of crash diets and harsh fasting regimes.
Never go below 1250 kcals a day, and try to remember that slow and steady sensible eating wins the race. There is a reason crash diets have the name they do - because they set you up for a head-on collision with the cake shop!
If you have recently acquired a pudgy roll under your bra line (or under the pecs for men), this it could be a sign that your liver needs a little TLC. "Be honest with yourself about how much you've been drinking and how much processed food you've been eating," advises Libby.
Alcohol and processed foods give the liver extra work. It will always process the most toxic substances in the body first, so, if you have been boozing, rather than metabolising the food you eat, it will work on detoxifying the alcohol.
Meanwhile, the food gets sent to the fat cells where it can be safely stored. "Reducing intake of alcohol, processed foods and other toxic substances is a great first step. Liver support herbs can also be a useful addition for someone with this fat gain picture," says Dr Libby.
"Weight gain predominantly around the hips and thighs can be a sign of a relatively low level of progesterone, a hormone that acts as an anti-anxiety agent, an antidepressant and a diuretic as well as being essential for us to burn body fat as an energy source," says Libby.
There is clinical evidence that the herb Vitex increases progesterone levels and ensuring you consume adequate essential fatty acids can help," (sources of EFA's include, nuts, flaxseeds and their oils).
The body makes progesterone when it feels safe and settled. During times of stress, the body slows progesterone production as it associates progesterone with fertility, and the last thing your body wants for you when you are stressed is a baby. Therefore, it's as important to include EFA'S in the diet as it is to develop lifestyle strategies that combat stress.
The hips and thighs are also susceptible to fat gain if you spend most of your life sitting in the car, at your desk and/or on the sofa. The lymphatic system, which flushes out fatty toxins, slows down if you live a sedentary lifestyle.
To boost the lymphatic system try to incorporate some form of physical activity into each day. Take a lunch break and go for a walk around the shops, get off the bus a couple of stops earlier and take the stairs instead of the lift.
You can also give the lymphatic system a daily boost by body brushing for five minutes before you shower. Start at the ankles, and work the brush up the legs in short, firm brush strokes. Do the arms, the back, shoulders and tummy brushing toward the heart.
The most effective way to reduce body fat and improve overall health is to eat a healthy balanced diet that is low in alcohol, saturated fat, sugar and processed foods, to increase physical activity and to decrease levels of stress.
Include light resistance workouts to replace fatty tissue with lean muscle mass (such as light weight-lifting, yoga, squats and lunges), and cardio (such as jogging, rowing, swimming and walking). Do a minimum of three 30-minute cardio sessions each week, gradually building on the intensity of each workout. For example, if you start off walking, add one or two minute jogging intervals (or however long you can manage) until over time you are jogging for the duration. When you are able to jog for the full 30 minutes, start running fast for one-minute intervals every five minutes. Working out like this will really rev up your body's fat usage during cardio.
Keep your metabolism fired up by reducing portion sizes, but eating more frequently. Instead of three large meals a day, have five small meals (or three medium-sized meals and two snacks).
Portions should vary depending on how active your are, but the stomach is about the size of one clenched fist so your body's needs will be satisfied with a portion no bigger than the size of two clenched fists (anything larger, and you are eating to feed the hunger in your head!).
Include protein, such as nuts and seeds, yoghurt and tofu in all your meals and snacks as this will keep you feeling fuller for longer. Spreading food out over five small meals rather than three big ones keeps your digestion process working, which burns more calories.
Green tea is also said to speed up the metabolism and is full of antioxidants, making it a healthier, as well as a liver-friendlier, choice than coffee.
Spice up your mealtimes a bit by adding cinnamon, ginger, mustard, chilli or turmeric to your dishes. In one study, these spices appeared to instantly increase metabolic rate by 20 per cent and sustain this increase for up to 30 minutes.
SAGE ADVICE:
If you do want to reduce your body fat, remember that lots of little things do add up. Rather than an all guns blazing approach - which can lead to burnout, try and make one or two small changes a week. Add a bit of exercise and tweak your diet in places and by the end of the month, you'll have made eight positive lifestyle changes. That's 96 if you keep it up all year!
MANUKA HONEY
The most sort after honey in the world.
Manuka honey is unique to New Zealand.
The honey comes from the flowers of the manuka (Leptospermum scoparium) shrub or tea tree as we commonly call it here. The name tea tree was given to it by Captain James Cook when he made use of it as a tea drink when he landed here in 1769.
I have been fortunate to hear Professor Peter Molan of Waikato University speak four times (the most recent a couple of weeks ago) on research his Department of Biological Sciences is carrying out into the antimicrobial, anti-inflammatory and antioxidant properties of manuka honey.
It has been fascinating to follow the progress he and his research team have made over the intervening years. How at first it was thought it would only be suitable for wound dressings because it would be dilated in the gut and rendered ineffectual as an internal remedy. Further research proved that manuka honey, taken internally, can be useful in certain gastric situations.
The ability of manuka honey to halt the growth of bacteria is remarkable. Often it is used in cases where all else has failed and within days can show a remarkable turnaround. Surgical wounds, ulcers, abscesses all respond to manuka honey treatment.
Manuka honey is also being trialled by dentists for gum problems and veterinarians in the treatment of wounds.
I had occasion to use Comvita's UMF manuka honey on myself recently. The doctor looked at the red, raised patch on my leg and immediately took a sample to have tested for cancer. It came back as benign but I was left with whatever the problem was. I started UMF +10 manuka honey dressings on it and within a day the heat and redness was reducing. I kept up the treatment for a week. Now it is scabbing up and it wont be long until there is nothing but healthy flesh.
Only honey with UMF (Unique Manuka Factor) works though. And the higher the UMF the better (up to 30). A cautionary tale here - a number of honey products have come on the market bearing the UMF label when in fact they do not come up to the standard required to be called that.
To get round this conundrum the Waikato research unit is developing a new way of identifying medicinal manuka honey and it will be trade marked for security reasons.
The manuka tree also makes an excellent fire wood. It is slow burning and throws out very good heat. It commands top dollar at the wood merchants - but it's definitely value for money if you can aford it.
The bark peels easily (mature tree trunks can look quite ragged) and we used it for starting fires in the wood stoves in Department of Conservation Huts when we used to overnight in our tramping (hiking) days.
The stick-like branches were broken into suitable lengths and added to the fire before larger pieces of timber went on top. We'd soon have smoke issuing from the chimney and a pot of water on the stove to brew up for a reviving cuppa.
The collection of branches also make a good broom in these outdoor situations.
Manuka sawdust is the sawdust of choice in smokers here in NZ.
So all in all, for a fairly insignificant tree (it's different story when it's in flower) manuka has many uses. In fact it is unique.
FAVOURITE COOKBOOKS FROM MY BOOKSHELF
First and foremost in New Zealand homes is the Edmonds Cookery Book.
First published in 1908 by Thomas J Edmond makers of Sure To Rise Baking Powder it has been the standby cookbook for four generations of Kiwi's. It has kept up with the times with many reprints and revisions. The old favourite recipes have stood the test of time and are still there.
In the early years every couple who announced their engagement received a free copy. Now it has become a tradition for parents to give their children a copy when they leave home for the first time.
Aunt Daisy Cookbook
Maude Basham, "Aunt Daisy", was a radio personality from 1936 until 1963. From her opening, "good morning everybody, it's a lovely day here in Wellington," until she signed off 30 minutes later still resonates to the older generations.
Her show was full of recipes, household hints, little reminisces, verses, and any product endorsements had to pass her strict tests before they were allowed to air on her programme.
"Aunt Daisy used to make Marmite sound like caviar, and I still use it. Isn't it amazing what an impact she had? There isn't a star in the world who could leave such a mark on the everyday culture of a whole nation." From the Book of NZ Women - Ko Kui Ma Te Kaupapa
I still refer to her book usually to the Handy Hints section when I have a problem stain or how to get a taint out of a vacuum flask for instance.
Alison Holst's Meals Without Meat
Alison is the doyen of New Zealand cookery having published over 100 cookbooks, a feat in anybody's language.
Together with her son, Simon, she produced Meals Without Meat. In my opinion it is a no nonsense cookbook for people wishing to eat more vegetarian or vegan food. The recipes start from scratch so there are guidelines on cooking bean, rice, etc. They are very easy to follow and use food in common usage.
I've learned over the years from cooking from Alison's books that you can trust her recipes to work and turn out like the photos.
Conscious Cookery - Vegetarian Cookery without the use of meat, fish, fowl or eggs.
This cookbook is published by the Radha Soami Satsang Beas, NZ. I think of it as a vegetarian version of the Edmonds Cookbook.
It begins with a good herb chart then follows with recipes for salads and sprouting seeds, soups, vegetable dishes, legumes, curries, grains, pasta dishes, breads, snacks, sandwich fillings, spreads and dips, cakes, desserts, jams and chutneys, and drinks.
Vegetarian Delights
I bought my copy at the Driving Creek Railway at Coromandel many years ago.
It is a small book with just over 60 recipes but it's mighty in the recipes it covers. It came out when there weren't many vegetarian books on the market and was a real eye opener. The Silverbeet (Swiss chard/ spinach) Salad with Feta and Croutons is one of my favourite recipes.
The Amrita Cookbook Published by Lotus Yoga Centre Inc. Wellington.
The recipes in this book are the basis of many vegetarian dishes in cafes and restaurants here in New Zealand. It covers soups, salads, hot dishes and desserts. Spinach Tofu Loaf with Spinach sauce, Hunza Pie, Apricot Flan, Kumara (sweet potato) soup with garam masala and coconut cream - yum.
The Junk Food Vegetarian by Jonathan Cainer
I love his irreverence and laugh every time I pick up this book. It makes vegetarian cooking no big deal.
Mediterranean Kitchen Published by Murdock Books
This is an A to Z book that I turn to when I don't know what something is, say, fava beans (named broad beans here in New Zealand) or mastic (gum arabic).
Some of the chapter headings are From Branch to Vine, The perfumed Apothecary, Delicatessen which is enough to tempt anybody.
Each ingredient is described with photos, which region it is from, and its culinary uses. It follows up with a classic recipe and then branches out into variations so that you feel you have a real understanding of the ingredient.
The photographs are wonderful, too. On a cold winters day they make me want to travel there to enjoy the sunshine.
The Book of Jewish Food by Claudia Roden
This cook book is an odyssey from Samarkand and Vilna to the present day. It is broken into two parts The Ashkenazi World and The Sephardi World.
It is as much a journey to distant lands as a recording of the Jewish way life. The 581 pages are full of interest showing how they used the food that was available to them and how their food has evolved today.
I can recommend any book by Claudia Roden. It will be full of the very essence of the land it is from.
Making Great Cheese At Home by Barbara Ciletti, Lark Books
I've made Labhna cheese from time to time with differing results. Then one day I saw a class was to be held on cheese making at our local college so enrolled for the course.
I learned to make camembert, cream cheese, and ricotta.
If we were still living on the farm I'd probably still making cheese but sourcing raw milk is difficult when there are none handy to where I live now.
Anyway, I tend to make vegan cheese sauces instead now.
Passionate Vegetarian by Crescent Dragonwagon
This book is a weighty tome of 1110 pages - not a book that you can take to bed to read. It's not even lightened with photographs just illustrations by Robbin Gourley.
But to me it is American cooking to the T. The contents cover hors d'oeuvres, salads, soups, stews, wraps - stuffed and stacked, grains, beans, soyfoods, vegetables, burgers, quick fixes, sauces and seasonings and desserts.
Would you believe until about ten years ago I didn't know what enchiladas were other than hearing the name mentioned on American TV shows I watched. Well this book has brought me up to speed on quite a few foods. It's also taught me that some people love their food far hotter than Kiwi's traditionally do - chilies, I'm talking about here.
I would recommend this book to anyone as the bible of vegetarian cookery.
Now three recent acquisitions:
Dough - Simple Contemporary Bread by Richard Bertinet
I've loved bread making from the time I started making it in my early teens. I was taught the English kneading technique to fold the dough over toward yourself with one hand then push it away with the other. This way involves using more flour to stop the dough sticking to the bench.
Richard Bertinet, a professional baker, teaches a different way (French) of doing it. He even provides a 30 minute DVD to make the operation easier to understand. Basically you scoop your fingers into the dough, stretching the dough towards you, then lift it back over itself in an arc to trap air, then slap it down, away from you.
It's messy to start with but as you work the dough gets easier to work with and becomes silky smooth. It used minimal extra flour and your fingers self clean by the end of the process.
Using less extra flour means you end up with a lighter product.
This is a book well worth having if you're into bread making like me.
Pure Vegetarian - Modern and Stylish Vegetarian Cooking by Paul Gayler
Paul Gayler is a chef who realised early on in his career that it was near impossible to get a decent vegetarian meal when out dining. Although still a meat eater he set out to put vegetarian fare centre stage.
Don't keep this book solely on the coffee table as it's full of exciting dishes, simply constructed and accompanied by sumptuous photographs.
It tempts me every time I pick it up.
The Vegeterranean - Italian Vegetarian Cooking by Malu Simoes and Alberto Musacchio
This is vegetarians Malu Simoes and Alberto Musacchio's story of the kitchens of Country House Montail.
From the cover photograph of a plate of Antipasti to the very last page I'm hooked with their philosophy of using fresh ingredients, seasonally available, presented simply. It's about flavour combinations and textures to create delicious food.
Again don't just leave this book on the coffee table - use it in your kitchen.
Better still book a stay at their establishment so you can sample the fare for yourself.
***
Viewing what I have written I can recognise the stages of my life.
I was brought up on recipes that my ancestors brought with them from England, Scotland and Ireland. After World War Two it became the right of passage for all young New Zealanders to do their big Overseas Experience. They brought home these strange recipes - cabbage salad, almond pastries to die for. They called for ingredients we had never heard of let alone were able to spell.
Gradually they crept into our food culture and today it sometimes feels as though I'm walking through a different country when I visit the city. We have people from every nation of earth living here now and we embrace their food with festivals.
Glancing over what I have written again I can see the fascination I have with Mediterranean food. Its redolent of warmth, fragrance, the simple life, using food locally sourced, served simply. It is also about family, family, family.
If my tastes are a little unbalanced in favour of the Mediterranean then my brother, Peter, balances me out. He is into Asian food in a big way. I can see the fusion working its way into my recipes.
BROCCOLI - VEGETABLE SUPERSTAR
Dr. Paul Talalay, Director of the Laboratory for Molecular Pharmacology at Johns Hopkins University School of Medicine (Baltimore, USA) has led world-leading research into the benefits of certain compounds as powerful anti-carcinogens.
Dr. Talalay came up with a test that revealed which foods could stop cells mutating and so develop cancer. His research found certain cruciferous vegetables were especially good at triggering phase-two enzymes and giving them the power to stop the cancer process.
The cruciferous family of vegetables (aka brassicas) include broccoli, cabbage, cauliflower, brussel sprouts, kale, rocket, watercress, bok choy and radish.
Broccoli in particular was found to be an excellent source of the natural compound called glucoraphanin.
"Glucoraphanin is a compound that recharges your protective antioxidant defence enzymes (kick-starting your body's own defence mechanism), giving them the power to keep working. This is especially important, as a reduced defence enzyme level can lead to many chronic diseases," says Dr Talalay.
Based on that research we would be wise to choose to eat at least one member from the cruciferous family every day. Making sure to include broccoli in some form is an even better decision.
Broccoli seed sprouts have an even greater nutrient value than the florets. That's a very good argument to include broccoli sprouts in your salad sandwich. Sprinkle them over your dinner salad. Include them in wraps. There are many ways to include them in your diet.
Broccoli seeds contain up to 100 times the levels of glucoraphanin, when compared to the corresponding amount of broccoli.
If you are unable to grow or buy broccoli because it's out of season, or you don't like the pepperiness of broccoli sprouts, there is another way to get your daily requirement and that is to take broccoli extract. One pill is equal to quarter a head of broccoli.
Excellent source of vitamin C - fights free radicals
Builds strong bones - contains calcium
Full of fibre - reduces the chance of bowel or colon cancer and controls blood sugar levels
Helps your heart - helps prevent plaque forming in arteries
Good for your sight - can lower the chance of cataracts
SAGE ADVICE: We are mad not to include broccoli in some form in our daily diet.
THE NORDIC DIET
When I was younger the Hunza (pronounced Hoonza) diet was upheld as the ideal diet to follow for good health and longevity.
The Hunzas live in an isolated valley in the Kashmir region which is now part of Pakistan within the mountainous area of the Himalayas.
Traditionally their diet consisted of grains, fruit, nuts and seeds, vegetables, beans, milk, cheese and yoghurt, and very little meat. In other words a low fat diet which was not vegetarian but comes close to it. Along with their diet they were very physically active and practiced yoga and breathing techniques.
Then it was the turn of the Mediterranean diet (food of Greece, Italy and Crete).
It is based on vegetables, fruit, fish, poultry, cheese and yoghurt, olive oil, legumes and a moderate wine consumption. It is low in red meat and saturated fats. Again, while not a vegetarian diet there are many parallels.
Now the Nordic diet (from Norway, Sweden, Finland, Iceland, Denmark) is being promoted as the way to eat for health and vitality.
Nordic countries eat lots of wild berries, brassics (cabbage, Brussel sprouts, kale), oats, rye, whole grain breads, root vegetables, fish (rich in omega 3) and fruit while meat and game are eaten occasionally.
They live an active out door life and eat seasonally taking advantage of what is on offer at the time.
Do you see a theme running through each of these diets?
Basically they are plant based - vegetables and fruit, nut, grains and seeds eaten in season and supplemented with dairy foods and small amounts of meat and fish.
Take away the meat and fish and you have the vegetarian diet.
Take away the dairy as well and you have a vegan diet.
Vegetarians and vegans need to be aware that a solely plant based diet can have low levels of protein in it. Like people everywhere there are good vegetarians and vegans and bad ones. The truly committed ones are mindful of consuming sufficient protein food to cover their daily requirements; the bad ones eat junk food.
Quinoa (an ancient seed from the Andean region of South America) and soy beans and all products made from soy are the only complete protein available to lacto vegetarians and vegans. That is they contain all the necessary amino acids to make up a complete protein.
But there are ways tocombine food to maximise your protein intake and you can find that information on the VEGETARIAN DIET page.
There is a list of good omega sources on the NUTRITION page to make for the lack of fish oil.
It also must be stressed that along with any of these diets there needs to be an active lifestyle.
So my challenge to you is to get cracking. Get up from your chair and get active. And according to your beliefs or persuasion start eating a healthy vegetarian or vegan diet.
OBESE OR OVERWEIGHT?
Recently there has been so much talk on TV, radio and in magazines about obesity that it's impossible to turn a blind eye to it any longer. It's a growing worldwide problem if you will forgive the pun.
The World Health Organisation now describes the prevalence of obesity as an epidemic.
In New Zealand one in three adults is overweight, and one in four is obese. I'm sure those figures are much the same around the world.
A disturbing fact is children who are obese are most likely to be obese in adulthood.
Obesity can have an adverse effect on your health and lower your life expectancy. It can lead to such diseases as - heart problems, type 2 diabetes, some forms of cancer, breathing problems, sleep disorders, asthma, arthritis, high blood pressure and strokes. It can impact on you psychologically and you can also suffer from low self-esteem.
Not very pleasant reading if you are battling the problem of being on the larger size.
Why has the problem grown in size over the last fifty or so years?
When I was young we had far less food choices than there is now. We ate what was in season. Most households didn't have a refrigerator let alone a freezer so there was no ice cream and fancy puddings. No-one had a TV so we weren't bombarded with advertisements for fizzy drinks, chocolate or fast fries. A lot of families didn't own a car so we thought nothing of walking where we needed to go and certainly weren't driven to school. If you wanted to heat the house in the winter you had to first gather the wood, take it home, chop it up and stack it. It was a family joke that we warm up at least three times before the wood was burnt in the fireplace.
As children we had to amuse ourselves and because of our mild climate we mostly played out of doors. We built tree houses, gathered the neighbourhood together for games of cricket, footy and tennis. We played endless games of cowboys and Indians and hide-and-go-seek. About the only time we were still was when we sat at the table for meals or we went to church.
Another thing I remember is our plates used to be smaller. Curiosity made me compare the dinner plates my parents used with the ones I use now. I came to the conclusion that the shape of the modern ones makes it much easier to pile on the food compared to the dinner plates of fifty years ago which means our serving sizes have increased. In other words what filled the plates of yesteryear would look pretty mean on the plates of today.
The same goes for the dessert dishes. Mum's pudding dishes look stingy by todays standards yet I recall being quite satisfied with the amount of pudding I ate back then.
What it boils down to is we are now eating more in a day than our bodies can burn off in calories. We either need to down size our meal portions or upgrade our activity levels.
Now I'm aware there can be other reasons for people being overweight and these are best dealt with by medical professionals but the rest of us need to take a good long look at ourselves (in front of a mirror) and make some life changing decisions.
You don't have to go on a diet (don't even think of it as a diet) just eat smaller portions (psychologically it helps if you put your meal on a smaller plate). Eat slowly so your brain has the time to tell you are satisfied (it can take as long as twenty minutes for the message to get through).
Get off your butt and do some form of exercise every day. Go for a run, walk to the shops/work/church. Join a club/gym/or use that equipment you have at home gathering dust. Go dancing. Just get active. Go smell the roses in the park. Take the dog for a walk.
SAGE ADVICE:
Small changes to your food intake and activity levels add up over the course of a year and your body shape and well being will improve no end.
BASIC VEGAN MUFFINS
From time to time I get requests to alter favourite recipes so they become egg free, or to resize a recipe, either up or down, to suit altered family circumstances, or to fix a recipe so that it becomes a nicer mixture.
My brother, Peter, asked me to work on this recipe so it was made up of 1 cup dry ingredients and a ½ cup of wet ingredients (the engineers cooking website comes to mind). He was looking for a basic recipe, "with added combinations that could then be cooked in muffins tins or pie tins for man type cooking!!!"
Peter assures me these muffins can be made gluten free.
This basic recipe can be turned into sweet or savoury muffins depending on what ingredients you add to the batter.
BASIC VEGAN MUFFINS
Basic Batter: ¾ cup + 3 Tbsp flour (can be part or all wholemeal, spelt, buckwheat or part oat bran, rolled oats) 1 tsp cream of tartar
1/2 tsp baking soda 2 Tbsp raw sugar or (½ tsp for a savoury batter) pinch salt or (¼ - ½ tsp salt for savoury batter) ¼ tsp ground cinnamon (optional) 100 ml plant milk (soy, nut, rice) or fruit or vegetable juice 1½ Tbsp olive, rice bran or macadamia oil 1 tsp vinegar
ADDITIONS: Sweet: 1 Tbsp apple purée ½ - ¾ cup flavourings (see below for ideas)
cubed strawberries and 2 Tbsp carob powder sifted in with the dry ingredients
chocolate bits and 2 Tbsp cocoa powder sifted in with the dry ingredients
chopped dates and 1 tsp orange zest and using orange juice
mashed banana
chopped apple and dried cranberries
blueberries
use orange juice as the liquid, 1 tsp zest and 1½ Tbsp poppy seeds
stewed apple or other fruit (peaches, apricots, pear) as part of the wet ingredient
chopped feijoas and 2 Tbsp chopped crystallised ginger
chopped kiwifruit with chocolate bits or chopped walnuts
chopped rhubarb and ½ tsp ground cinnamon
Savoury: 2 Tbsp soy mayonnaise ½ - ¾ cup flavourings (see below for ideas)
grated courgette (zucchini) or summer squash, torn basil leaves and black pepper
diced sundried tomatoes, olives and chopped parsley or torn basil leaves
grated carrot and mixed dried fruit
cold mashed pumpkin and 3 Tbsp chopped raisins
broccoli florets, blanched, drained, cooled and pine nuts
chopped mushrooms, ½ tsp garam masala, snipped chives and black pepper
chopped wilted spinach, and 2 good pinches ground nutmeg and pine nuts
Method: Sift the dry ingredients into a medium size bowl. Pour in the wet ingredients and add moist additions. Stir until combined.
Adjust the liquid or dry ingredients if batter is too wet or dry: If too wet add flour in 1 Tbsp increments or if too dry add waterin 1 Tbsp increments until the right stickiness/dryness (dropping consistency) is acheived. Spoon into sprayed or greased tins. Makes 5 medium sized muffins. Bake in 190°C oven for 20 minutes or until cooked. Cool in tins for 5 minutes then remove to a wire rack to cool.
MORE SUGGESTIONS FROM PETER:
Add 1 Tbsp molasses in the chocolate versions with cinnamon or other spice.
Polenta or dahl can be part of the flour measure for savoury muffins plus 1 -2 tsp more oil
2 Tbsp ground almonds
OUR DAILY BREAD
(Our Daily Bread has been given a page of it's own. You will find it on RIGHT side Menu of your screen)
WOMEN, WINE AND CANCER
A television item last week alerted me to the risk women take when they drink as little as one glass of wine a day. It was warning women that just one glass a day can significantly raise their chances of getting a variety of cancers.
For years we have be assured one glass of red wine would do no harm. Indeed wine, we were told, is full of trace elements and minerals - in other words full of health benefits.
This latest study, the largest and longest ever, found drinking alcohol accounted for a 12% incresase of breast cancer, 10% in rectal cancer, 29% in mouth cancer, 22% in gullet cancer and a whopping 44% increase in throat cancers in women.
It doesn't matter if it is wine, beer or spirits, all are said to heighten the risk and the more alcohol consumed the greater the risk.
This new study has to be considered against one glass of wine being beneficial to the heart. So it's up to you to weigh up the pros and cons.
But the good news is chocolate, the higher percentage of coco solids the better, is jam packed with the same minerals and trace elements.
Just 4 squares (25g/1 ounce) of dark chocolate a day will supply you with all the health benefits as drinking a glass of red wine.
So, a glass of red wine or 4 squares of chocolate...a glass of red wine...or 4 squares of chocolate...a glass....
A JUGGLING ACT
Someone bemoaned the necessity to having to cook two meals - one for meat-eaters and one for vegetarians.
I'm in the position where one family member refuses to eat vegetarian food while others will eat any food put in front of them - I don't push tofu on anyone who hasn't been meat free for at least a couple of years.
I must admit it's a pain having to prepare meals for both requirements but not impossible if you put a bit of forethought into it. I've posted here part of what I wrote on the About Us page because not everyone gets to read it.
In our household breakfast and lunches are easy - we all eat the same food. It's only the evening meal where things diverge.
The main problem is keeping the two meals separate while they are cooking. You don't want the splatters from frying steak to land on your vegetarian meal. You can't cook a roast of meat and expect a vegetarian to eat the accompanying roast vegetables. So what can be done about it?
I seldom cook roast meat. If I do it's cooked in a small bench top oven which frees up the main oven for roast vegetables and a vegetarian dish - a casserole, pie, etc, and/or a baked pudding or cake/tray of biscuits (if the big oven is on I don't waste power by only cooking one item).
If the family is having meat that uses a frypan/skillet I cook the vegetarian componant in the small oven or the slow cooker, or take something from the freezer and reheated it in the microwave.
Other ways I make it easy on myself by cooking food that -
has components that are part of both protein dishes (ie: sauted onions, or combination of vegetables for casseroles, stews, etc)
makes enough for two (or more) meals at a time. I often freeze the extra one(s) so there is always something to fall back on if I don't feel like, or don't have the time, to cook two separate protein dishes.
the others don't realise is vegetarian but is among their favourite dinners (macaroni cheese, stir fry, lasagna, etc)
by alternating between preparing vegetarian one night and meat the next there is less stress on me (quite often on the meat night I dip into the freezer for my protein component)
we can all eat in summer (rice, pasta, bean salads, etc) and they can have cold meat on the side if they wish
a rib-sticking soup is good in the winter, with a bread roll, etc. The meat-eaters don't notice the lack of meat
is quick cooking for the meat-eaters (pork schnitzel, chicken breasts, fish fillets, beef steak). I can then spend time on my own meal
by using the slow cooker for meat casseroles, stews, meatballs, etc. I have the afternoon free to get on with my vegetarian cooking
or conversely, using the slow cooker for my bean and lentil stews. I then cook quick cooking meat and don't feel as though I have spent the entire afternoon slaving away in the kitchen
is eye appealing with a wonderful savoury smell. I place the vegetarian dish on the table and help myself with no expectation that the family would like some too. I'm amused at the number of times they are unable to resist the temptation
by not insisting they eat "my" food they put up less resistance to trying "new" recipes
whether the family is aware of it or not, all our puddings, desserts, cakes and biscuits are vegetarian and egg free
BABY BOOMERS WANT IT ALL
My eye was caught by that headline on baby boomers and their obsession with staying youthful. They are into Botox, wrinkle fillers and hormones in a big way (whether they admit to it or not) - I'd add sun beds to that lot.
It's becoming such a "thing" with that age group is it any wonder there is a growing number of entrepreneurs opening clinics to cater (I was tempted to use the word panda there) to these desires.
Baby boomers, for those who don't know, are the generation born during the first twenty years after World War 11. They grew up in a time of affluence and managed to put together a nest egg for their retirement. They are mostly better educated than their parents and, now their children are off their hands, have the time and money to spend on themselves.
Getting back to this obsession on looking younger. Okay, I'm all for taking care of yourself but not to the point of it becoming an obsession.
If we keep out of the sun at the hottest times of the day, use sun block if we do have to be out in the sun either for work or pleasure, don't smoke, stick to a healthy diet (I know, I know, we fall by the wayside at times), get plenty of exercise, keep a positive attitude on life, then there shouldn't be any need for these props to bolster our ego.
More concerning is this point. Is Botox, wrinkle fillers and hormones safe?
We probably won't have the answer to that conundrum for a number of years yet - until the baby boomers are well into old age.
Here is what Dr Frances Pitsilis advises in the article and I concur with every one of her points.
So, what can you do if you are getting to that age group to age gracefully?
1. Get enough sleep at the right time by being in bed before 10.30pm and getting at least 7 - 8hrs sleep.
2. Eat a healthy diet with lots of fruit and vegetables, and avoid sugar and starchy foods. Eat plenty of nuts and seeds, and avoid anything that is processed (why does a lacto-vegetarian /vegan diet come to mind?).
3. Exercise regularly - it definitely keeps you young.
4. Breathe - so many people breathe shallowly with their upper chest because they are so busy and stressed. Breathe with your lower abdomen.
5. Meditate, relax, or take some quiet time regularly for yourself. Still your mind and be with yourself regularly. This calms the body and the mind, and enhances the immune system.
6. Keep your brain active.
7. If retiring, keep a daily routine going.
8. Think about the way you think ... make sure the glass is half full.
I've had feedback on this article. Why can't people spend money on themselves?
I obviously failed to make Dr Frances Pitsillis' message clear which is "an ounce of prevention is worth a pound of cure". If baby boomers had paid more attention to their lifestyle during their earlier years they would be growing old gracefully instead of resorting to Botox and the like now.
The inference being that if you're young now and follow a healthy regime for the remainder of your life you will able to spend your money on other things.
POST SCRIPT:
Isobel is a 91 year old friend who has lived by these pointers all her life. She has become my role model. Anyone meeting her for the first time thinks she is in her 70's. She said once she feels about 45.
My take on that is she feels about 45 when she gets out of bed so goes through the rest of the day in that frame of mind. She has a large colourful garden, still goes to the gym 3 times a week, belongs to many clubs and does exquisite embroidery. She can use a DVD and I think with a little guidance could master a computer so she could keep in touch with her large family.
Up to 5 years ago she used to tramp (bush walk/hiking only more rugged because of our New Zealand bush clad hills are so steep - great views from them, though) with us.
As one of her daughters said, "it's a B_____ER having a mother so fit and active. I'm in my 60's and starting to feel my age!"
TOFU - OKARA - WHEY
I received a SoyQuick Premier Milk Maker 930P for a Christmas present.
I'm really impressed with it.
It's sooooo easy to use, and also easy to clean (a dishwasher would make it a breeze).
So far I've used the SoyQuick maker to make homemade tofu. The fresh flavour of the end product is by far superior of the bought tofu - something that can put off a lot of people when they taste tofu for the first time.
The medium-firm tofu I've produced so far is great in salads, scrambles, anywhere smaller pieces of tofu is called for in dishes.
Next I'm going to master getting the firm style I like for baked, kebabs or battered tofu. It has a lot to do about the weight used when it comes to press the tofu in the mould. The coagulant used can also have a bearing on the end result. At the moment I'm using the SoyQuick one that came with the unit.
Some people have a "thing" about soy beans. They wouldn't put any soy product in their mouth, "all those pesticides, you know."
I rely on the integrity of the grower. I'm using the soy beans provided which are organically grown and guaranteed to be not genetically modified and when I run out I'll make sure I get the same line of beans.
Now, as a consequence of making tofu you're faced with two by-products, okara and whey.
Okara is the pulpy remains of the beans. Don't throw it away. It can be used in cooking as it is (it's called fresh okara) or it can be dried out in an oven and used as a powder. I'm busy experimenting and have been pleased with the results so far.
Okara contains almost as much protein as tofu so a useful product to bolster the nutrition of vegetarian food.
One of the recipes I have added it to is my Easy Peasy Red Kidney Bean Patties and I thought they were even nicer. Admittedly, the extra moistness made them a harder to crumb but the end result was well worth the effort. I'll place the recipe at the end of this article.
I don't waste the whey either. Most people pour it down the sink. I dilute it and use it as a garden fertiliser, and do the plants appreciate it.
I have also used it in scones as part of the milk ingredient to act as a buttermilk substitute. My brother has made bread using both okara and whey. I'll keep experimenting and add the recipes to the site.
As promised, here is the recipe from FAMILY MEALS - Comfort Meals for Vegetarians that is available through the BOOKSHOP on this website. I have added the okara to the recipe.
JEANETTE'S OKARA AND KIDNEY BEAN PATTIES
If you're like me there are days when you arrive in the kitchen and suddenly faced with the fact that there's nothing prepared ahead for dinner. This is one of the recipes I fall back on. It uses ingredients that are at hand and can be assembled in seconds. 1 x 400g can red kidney beans, drained and rinsed 1 cup soft wholemeal breadcrumbs ¼ cup fresh okara 1 tsp vinegar or lemon juice 2 Tbsp tomato sauce ¼ tsp jar chopped chilli salt and pepper to taste
oat bran or extra breadcrumbs, for coating patties
Whiz all the ingredients in food processor until beans are and becoming smooth. Remove, and form into 4 patties.
Roll in oat bran or breadcrumbs.
Sauté in a little oil for 10 - 15 minutes over a medium heat turning once halfway through.
Makes 4 patties. Serves 2.
Freezes well uncooked.
Serve with tomato sauce or ketchup.
8 GLASSES OF WATER
Does the prospect of drinking 2 litres of water daily daunt you?
The person who came up with that statement completely overlooked the fact that any fluid, and a lot of the food, we consume contains water.
Did you notice I used the word ‘fluid' in that last paragraph.
These fluids can be made up of water (the best for you), thin soup, tea, coffee, milk, fruit juice, soft drinks, alcohol (if you insist), etc. Fruit and vegetable can also contribute, for instance, tomatoes and watermelon are 95% water. There is water in every food we consume.
Add up the hot or cold drinks you consume in one day. If necessary measure the amount the cup or glass you normally use holds (I know it sounds excessive but it will give you a better idea. The mug I mainly use surprised me in that it holds more than one measuring cup. Our glasses only hold ¾ cup).
Now mentally calculate the other foods in your diet - soups, etc, that have a good water content and you should get a figure that is very close to 8 cups of fluid a day.
There are other factors that need to be taken into account when we measure the amount of fluid our bodies require over the course of a day.
· Body size is one. A slight-built person probably need less than a heavy-set person.
· Physical activity also has a bearing on the amount of rehydration required.
· The seasons play their part. Hot weather usually has us drinking more water.
So why is so much importance placed on drinking 8 glasses of fluid day?
We need to flush our systems of impurities on a daily basis (via the kidneys). If you're drinking enough fluid your urine should be a nice pale colour. If it's dark you may need to up your fluid intake. Note: Some people have to restrict their water intake on doctor's advice but most of us don't have that problem.
It's a known fact that a good percentage of what we take in comes out the other end in the form of urine. It's a natural consequence from drinking all that fluid.
It may interest you know that it's normal to go to the toilet 6 - 8 times a day.
You may not want to know that it's normal to get up once to go to the toilet during the night when you're in your 60's, twice a night when you're in your 70's, 3 times a night when you're...well, you get my drift. I hate to think of the sleep deprivation once you're in your 90's.
If you don't like the taste of water add a squeeze of lemon or lime juice to it. Or drink chilled water or drop a few ice cubes into the glass to make the water more palatable.
The bottom line is, if you're thirsty, drink water - your body needs it.
VITAMIN D - THE SUNSHINE VITAMIN
Why is it called the Sunshine vitamin?
Because 90% of our daily requirement of Vitamin D comes from the sun.
Yes, there are small amounts of Vitamin D in our food but nowhere near enough for our daily need. This is why health authorities recommend approximately twenty to thirty minutes exposure to the sun so we can to absorb enough Vitamin D for our daily requirements.
Of course, this length of time depends on your skin colouring, the season of the year. The darker your skin toning then the longer you can stay out in the sun. The fairer your skin toning a shorter time is recommended.
In the heat of summer the UV rays are at their strongest during the middle of the day so it is advisable to schedule your outside activities before 11 in the morning or after 3 in the afternoon. If you can't avoid being out in the sun during the hottest part of the day then do take precautions - wear a sun hat and a skin cream (one you are prepared to eat as opposed to one you wouldn't think of putting in your mouth).
But all this advice comes with a caution - it's not worth tanning your skin for hours in the sun and putting your life at risk of getting skin cancer or horrors, having a face like a prune at 60.
Why is it important for us to get adequate Vitamin D?
Vitamin D is essential for calcium absorption. Calcium is needed for bone growth and teeth. It is also essential for muscle growth, blood clotting when you cut yourself, it regulates blood pressure and for your nerves to function.
So go outside for your daily fix of sunshine, it's the widest and cheapest vitamin available, but do so with the knowledge that too much of something can be a dangerous thing.
An Addendum: Researches at Oxford University have found that women who are not exposed to enough sunlight in pregnancy may be at risk of giving birth to a child who will get multiple sclerosis in adulthood. Research findings suggest that vitamin D could before long be advised for pregnant women.
Researches are now realising that a Vitamin D deficiency is the underlaying cause of many modern deseases. It can prevent osteoporosis, depression, prostate cancer, breast cancer, and even effects diabetes and obesity.
THE IMPORTANCE OF EATING:
BREAKFAST
Starting the day with porridge, muesli or hotcakes is one of the kindest things you can do for yourself. Nutritionally it is the most important meal of the day.
Why?
Breakfast kick-starts the body for the busy day ahead. It improves concentration, mental performance, and also puts you in a good mood. It provides energy and helps regulate your body weight.
Most vegetarians and vegan are aware of the need to eat a variety of food from all food groups to cover their nutritional requirements for the day. With breakfast you begin fueling up with iron, calcium, vitamin C, and protein from eating a cereal, fruit, milk or soy based products, breads and beverages. I find breakfast is the ideal time to have Phoebe's Sprinkle (recipe on the Vegetarian Diet Menu on this site) as I like the nutty flavour it imparts to my cereal and it is full of fibre.
LUNCH
The midday meal can be anything between grabbing something on the run to full blown meal.
For school or work a cut lunch forms the basis (salad sandwich, filled pita bread or roll, vegetable wrap, savoury muffin, etc). Add fruit or yoghurt (only if you have a way keeping it cool) and a drink and you have a full and satisfying meal. Should you have a means of heating food your lunches will be even more interesting.
If you are in the habit of rushing out the door in the mornings without a prepared lunch then I suggest you make up Jeanette's Daily Supplement (recipe on the Vegetarian Diet Menu on this site) in weekly lots. Then all you need to do is grab a bag of supplement, 1 - 2 pieces of fruit, a yoghurt (only if you have a way of keeping it cool), a cracker and cheese pack, and a bottle of water or fruit juice to stave off the hunger pangs. This way you'll cover the protein requirements for lunch and also the vitamins and minerals necessary for the day. It will also save you paying out a whack for bought lunches.
At home it's easy to prepare a salad, or make pasta dishes or soups and finish off the meal with cheese and fruit.
DINNER
So long as meat eaters consume meat at least once a day they presume they've covered their protein needs for the day.
Vegetarians on the other hand have to be vigilant about eating at least 10 grams of protein or more at each meal, and at snack times, so their total intake of protein reaches at least 40 - 50 grams per day. This becomes second nature after a while.
I read or heard somewhere that if you experience an all-gone feeling late in the day (you could eat a horse and chase the rider, as the saying goes) then you have not eaten enough protein that day. How accurate that statement is I can't say. But I do know I don't get the all-gone feeling when I consciously keep my protein levels up to around 45g daily. (Since that was written researchers in American have found diets high in protein keep hunger in check).
In my recipes I have made every attempt to boost the protein level at high as possible.
What you accompany the dish with will also have a bearing on the total amount of protein consumed, ie: white rice contains less protein than brown rice, couscous has far less than quinoa (a complete protein). The choice is over to you.
The Vegetarian Diet page on this site has notes on how to obtain a high protein meal at dinner time.
BEING A VEGETARIAN OR VEGAN
Be it a lifestyle decision, concern about global warming, the rising cost of food, a part of ones culture or religion, a health issue or simply a dislike of the taste or texture of meat, there are many reasons for being vegetarian (I use the term loosely to include vegans as well).
Each reason is highly personal and usually well thought through.
No matter what the origin, due consideration should be given to ensure that you eat an adequate diet covering the recommended daily nutritional requirements.
This also applies to people who entertain vegetarians. They assume that providing a meal consisting solely of one or two, three if you're lucky, vegetables okay. Keep in mind it is a protein replacement not a meat replacement that is needed. Meat is no more than another protein product and if thought of as such makes replacing it that much easier.
Dietary wellbeing needs to be taken into account when planning the menu whether you are starting out on the road to become vegetarian or entertaining vegetarians (or diabetics and celiacs for that matter) who rely on your integrity to do the ethical thing by them. Even if you only cook vegetarian food when you're entertaining you should be aware that all vegetarian food should be kept apart and cooked separately from carnivore food.
Use separate utensils and cooking pans, and definitely don't (as tempting as it may be) cook meat and a vegetarian dish alongside in an oven.
How can you get round this?
Prepare dishes that both vegetarians and others can eat. Read the labels while out shopping. Watch for the hidden animal additions, ie: fish sauce in Worcestershire sauce - keep a bottle on hand that doesn't include it. Remember Halal gelatin is still gelatin, eggs are a no-no for lacto vegetarians and vegans don't eat eggs, dairy foods or honey.
If you must have a meat component on the menu cook it in a small oven (I have a small bench-top fan oven I use for visitors) and make the rest of the meal vegetarian. Provide a protein dish everyone can have a share in - bean croquettes, TVP (it's come a long way from the first time I ate it) burgers, lentil casserole, mushroom and nut loaf, bean salads, spicy chili bean bake, etc. And remember quinoa is a complete protein - simply providing that plain, or jazzed up, will cover your guests protein needs.
Your guest(s) will thank you for the effort you have gone to accommodate them and they wont leave the table feeling ravenous.
LACTO-VEGETARIANS - WHAT CAN THEY EAT?
The definition of a lacto-vegetarian is someone who eats no meat, poultry, fish, sea food, gelatine based foods, or eggs but does consume milk (dairy) products.
The dairy products include - milk, cheese (only vege rennet started ones), yoghurt (ones that don't contain gelatine or animal cultures), butter (but not lard or suet), ice cream (without eggs), milk shakes.
So what do lacto-vegetarians eat?
My first reaction is to answer heaps of things. But I realise it can be a daunting prospect for someone who is unsure or simply does not know.
The staples are fruits; vegetables; legumes; beans; grains; soy products - tofu, tempheh, TVP; seeds; nuts; dairy products.
How they are cooked or served ring the changes so there is no excuse for boredom. You can still have casseroles, pastas, lasagne, pizza, stews, soups, roasts, burgers, loaves, summer or winter salads, BBQ's, steaks, and a wide range of desserts and puddings including ice cream and jellies.
What risks are there in a lacto-vegetarian diet?
None whatsoever, if you eat a wide variety of food each day so all the food groups are covered during the course of a week. The main area of concern is getting sufficient vitamin B12. But if you consume milk, yoghurt, cheese, nutritional yeast, marmite, or spirulina on a daily basis then you should be more than covering the 2.5mcg daily requirement.
What are the benefits of a lacto-vegetarian diet?
Providing you go easy on the cheese it's low in saturated fats, high in fibre, and complex carbohydrates. You will also meet all the recommended daily requirements for fruit and vegetables.
What about eating out?
Yes, it can be a challenge. All good restaurants and cafes have at least one lacto-vegetarian dish on their menu, often more. If you let them know there will lacto-vegetarians in the party when booking a table they will even put on extra dishes. The little courtesy of warning them ahead of time will heap rewards from the staff.
Just remember the more people requesting vegetarian style dishes the sooner eateries will be forced to add them permanently to their menus.
