Wednesday, April 3, 2013

Bad Eating Habits And How You Can Change Them

Bad eating habits can sabotage your weight loss attempts. But there is an easy way to ditch them


Ditch those bad eating habits and start eating to lose weight


Bad eating habits often begin when you feel pressured for time. Are they sabotaging your weight loss attempts? 


Do you finish work and dash to the take-away shop to pick up something for your evening meal even though you know it's not good for you and it's adding to your weight problem?


If you had a pool of over one hundred and fifty quick and healthy eating recipes to draw from, so that you could cook a healthy meal in not much longer than it takes to park, order and wait for a takeaway on the way home from work; wouldn't you prefer to do that?


Most take-away meals contain far more fat per serve than the total amount recommended for your whole day. The fat is usually saturated fat. This is the kind that is bad for your health. Very often the nutritional value of the food is poor.


When you cook at home you control what goes into the food you give yourself and your family. You control the type and amount of fat in your meals, along with all the other ingredients.


You can create simple but tasty and healthy meals at home in thirty minutes or thereabouts.

Buy My BookAll you need to do is follow the guidelines in my e-book ‘Eat Cook Slim’. The meals in this book are all healthy, tasty family meals for every member of the family, whether they are trying to lose weight or not. 

They are full of flavour, nutritious, non-fattening and quick and easy to prepare and cook. And there is a simple way to calculate how much you, as an individual, should eat at each meal, without counting calories or weighing and measuring your portions


Why not try one of my recipes and see how easy it is to replace those bad habits? Start eating to lose weight

The difference will be immediate and will show the way to further weight loss

Tuesday, March 19, 2013

Weight loss and water

Scientific research has shown that weight loss can be helped by drinking water. Water can help you to lose weight by increasing your body’s metabolism, or the rate at which your body  burns calories. 

By drinking one and a half litres, which is six large glasses of water per day, your body metabolism will increase by 30 %, It also helps to suppress your appetite, so that you don’t feel as hungry.

Make sure that you start each day with a glassful first thing when you rise. This is a good habit to develop and one I have followed all my life.  As well as helping your weight loss, water has many other benefits, both for your health and your looks.

Water helps good health because it:

v  encourages the removal of waste products from your body

v  encourages proper kidney function, which in turn increases the liver’s ability to burn fat

v  reduces water retention in the body. When you deprive your body of sufficient water it is reluctant to let go of what it receives. It holds on to what little it has. So when you give it plenty, it stops hanging on to it and uses it for normal functions, meaning your body functions better.

v  helps proper digestion

v  regulates body temperature

It will also improve your looks by hydrating your skin and giving you a clearer, healthier and fresher looking skin.

Make it easy for yourself to drink enough water by ensuring you always have a supply on hand. If you like it cold, keep a bottle in the refrigerator. As you pour yourself a glass, top up the bottle so it is always full.

If you like it at room temperature, fill a jug and keep it handy to remind yourself to drink.

If you have a sedentary job, keep a glass beside you and get up and walk to the water cooler when it’s empty. You’ll be giving your body some exercise at the same time.

Weight loss and water go hand-in-hand but try to drink most of your water allocation before the evening as you don’t want a full bladder when you go to bed. You don’t want your sleep interrupted!

Thursday, March 14, 2013

This month, March, we love Mushrooms!

We are pleased to provide some information about the wonderful fruit and vegetables that we grow in Australia. We will attempt each month to pick a product that we all love and incorporate it into our diet.

Including mushrooms as one of your recommended five vegetable serves each day is an easy way to get them into your diet on a regular basis.

What do mushrooms offer?

  •   Mushrooms contain fewer kilojoules per 100g than almost any other food, making them ideal for anyone looking after their waistline.
  •   A single serve (three button mushrooms) has only 103 kJ.
  •   A single serve of mushrooms delivers 20% of your daily needs of a range of B group vitamins including riboflavin, niacin, pantothenic acid and biotin.
  •   Mushrooms naturally have vitamin D. They are the only non-animal food to have natural vitamin D, generated automatically when they are exposed to light.
  •   The mushroom is ideally suited for weight control because it is low in fat and low in kilojoules making it suitable for everyone, including those who have heart disease or diabetes.
  •   Australian research suggests that women eating 10g mushrooms or more daily have a 50-65% lower risk of breast cancer compared to those women who don’t eat mushrooms. There are unique compounds in mushrooms that may protect us from both breast and prostate cancer.
  •   The mushroom has all the attributes of a superfood – nutrient-rich, flavour-rich, low in kilojoules, high in bioactive compounds, antioxidants, convenient and affordable.

Are mushrooms suitable for people who are “gluten-free”?

    Absolutely! Not only are they gluten-free, but a serve of mushrooms also contains 1.5g of fibre, which is about 5-6% of the daily fibre needs of an adult. When mushrooms are cooked and lose some water, the level of fibre rises to 2.7g per 100g.

    Dietary fibre has many benefits, but the fibre in mushrooms may have different physiological benefits to those found in plant foods. The chitin in mushrooms in particular has been associated with maintaining healthy blood cholesterol levels. Around 15% of the total dietary fibre in mushrooms is resistant starch, which can act as a prebiotic that resists digestion to become food for the healthy bacteria residing in the large intestine.

    So, if you are on a gluten-free diet, grab some mushrooms. They are readily available and can be included in a range of delicious, gluten-free meals that deliver the taste you crave, and help with the fibre you need.

Mushrooms with Seared Salmon
Mushrooms with Seared Salmon

Serves: 4 as main

Cooking: 15 minutes


1/3 cup balsamic vinegar

1 1/2 tbs brown sugar

4 x 150g pieces salmon, skin on

1 tbs finely grated ginger

1/2 tsp dried chilli flakes, optional

2 tbs olive oil

8 small flat mushrooms, trimmed

1 bunch rocket 


1.   Combine balsamic and sugar in a small saucepan. Stir over medium heat until sugar dissolves. Simmer for 3 minutes until mixture has thickened slightly. Set aside to cool.

2.   Cut each piece of salmon in half, lengthways. Combine ginger, chilli and olive oil in a ceramic dish. Add salmon, season with salt and pepper and turn to coat. Cover and refrigerate for 5 minutes.

3.   Preheat barbecue on medium-high heat. Barbecue the salmon for 1 minute each side or until cooked to your liking. Transfer to a tray, keep warm.

4.   Increase heat to high, add mushrooms, drizzle with a little balsamic mixture and cook for 2-3 minutes each side until tender.

5.   Arrange rocket on serving plate. Top with two slices of salmon then mushrooms, drizzle with a little more balsamic mixture and serve.

  This information and the Mushrooms with Seared Salmon Recipe is supplied 
                 The Power of Mushrooms
Visit their web site for more tantalising recipes featuring Mushrooms