Sunday, 8 June 2014

Miss anything? Sunday round up 8 June 2014

Miss anything?

As not everyone may have a chance during the week to read every post, here’s a summary of the week that  was on Lean Green and Healthy !

Topical posts:

Stop dieting now. PLEASE! 
Juices, smoothies or plain old fruit and vegetables?

Need some motivation? Quick thoughts from me to you:

It's okay not to be perfect
Relax, its Friday! Just don't relax too much .
Focus on the journey NOT the destination 

Great videos to watch:

Weekend flicks: How cooking can change your life (Michael Pollan)
Weekend flicks: Making homemade nutella (Dr Yoni Freedhoff)
Weekend flicks: teach every child about food (Jamie Oliver)

Need some culinary inspiration? Here's this week's recipes:

Recipe- chicken cacciatore
Recipe - healthy pizzas with flatbread or eggplant
Recipe - light and tasty beef stroganoff

Need some light reading? Health news from the net:

Health news from the net 2 June 2014
Health news from the net 3 June 2014
Health news from the net 4 June 2014
Health news from the net 5 June 2014
Health news from the net 6 June 2014

Hope this week is a wonderful one!

Lyndal @ Lean Green and Healthy

Recipe - mini breakfast frittatas

I saw a version of these on the internet with lots of high salt ingredients like sausage and feta, and lots of processed cheese - I thought I'd try a slightly toned down healthier version. I have used a little lean bacon for flavour but you could certainly omit that if you wish.  You could also put all your vegetables in raw, I just know my son is not a fan of raw mushrooms and capsicum so cooking it with a small amount of bacon would make him more likely to eat them!

You will need:
(To make 12 frittatas - if you have a 6 muffin tray then halve the recipe or make two batches)
Fillings of your choice - I used cherry tomatoes, a handful of baby spinach, fresh mushrooms, two pieces of lean short cut bacon trimmed of extra fat, half a capsicum (bell pepper). You could use any vegetables you have in the fridge - onions, silverbeet, roasted diced sweet potato, carrots, grated zucchini, and even add leftover cooked chicken, tinned red salmon, tinned corn or asparagus - use your imagination!
12 eggs - basically one egg per muffin cup
Small amount of grated cheese
Mixed dry herbs
pepper for seasoning
a splash of milk
olive oil spray to grease your muffin tray (May not be needed if you have a silicone tray)

Grease your muffin tray with olive oil spray (or use muffin cases) and heat your oven to 200 degrees C
Dice your ingredients finely
Fry your bacon, mushrooms and capsicum in a hot pan with a little olive oil if needed and a sprinkle of mixed herbs until softened and golden. Take off the heat.

Starting with one egg per muffin cup, crack your eggs into a jug and whisk with a splash of milk. I did 6 at a time as it was easier to manage. Season your eggs with black pepper and perhaps some herbs if you wish.

In each cup of your muffin tray add some finely chopped spinach, diced tomato and the bacon/mushroom/capsicum mix until around half full. 

Carefully pour your egg mixture on the top of the vegetables. Top with a small sprinkle of grated cheese (I had run out so used a little flaked parmesan instead). If you wish you can sprinkle with sweet paprika for some extra flavour and colour.

Cook for 15-20 minutes until golden and firm.
Allow to cool for 5-10 minutes in the tray to make them easer to remove. 

These could be frozen in individual ziplock bags, or alternatively keep in a container in the fridge for 2-3 days.

For a quick balanced breakfast, zap one in the microwave for 30 seconds,  and team with a piece of fruit or a slice of grainy toast for low GI carbohydrate energy.  These would also be great cold in a lunchbox.

Bon appetit!

Lyndal @ Lean Green and Healthy

Focus on the journey NOT the destination

Every time I hear someone say - I have 20kg to lose, or I have 100 lbs to lose, it always worries me. How do you work on such a huge goal? How do you stay motivated for the months or years that that will take? And what happens if you lose only 18kg, or just 90lbs (both an amazing achievement)? Does that mean you failed? And how arbitrary is a goal weight for you anyway? We know statistically what BMI means for populations and that people within certain ranges are at decreased (or increased) risk of disease. But does that mean that YOU need to be a "certain weight" to be healthier than you are now? Possibly not. 

Stop with the unachievable goals. If you really need a numerical goal then make it something you can achieve like 5kg or 5lbs and then readjust when you get there. But to be honest, your goal should be to make healthy changes in your life. Make your targets tangible. I will eat less fast food this week. I will drink more water tomorrow. I will walk 3-5 times a week. I will aim to go to bed earlier tonight. I will eat 5 serves of vegetables today. You can succeed at those things and you can succeed at them TODAY. And you know what? The evidence is clear that those changes WILL make you healthier and decrease your risk of disease. And you will probably lose weight in the process anyway, but you are much more likely to be happy and consider yourself a success, and that's important.

Focus on the journey, not the destination.

Lyndal @ Lean Green and Healthy

Weekend Flicks - Making Homemade Nutella (Dr Yoni Freedhoff)

Do you eat Nutella? Dr Yoni Freedhoff is a fellow physician and health blogger from Canada who I have spoken of before. This video is how I first discovered him - deconstructing nutella. Think hazelnut spread sounds healthy? Think again!

You can follow Yoni on twitter as @YoniFreedhoff or follow his insightful blog at 
I am currently reading his book "The Diet Fix" and will post a review soon!  In the meantime, hope you enjoy this clip. 

Lyndal @ Lean Green and Healthy