tag:blogger.com,1999:blog-86212010047276648652024-03-14T20:15:38.422+10:30mrs blads blogmrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-8621201004727664865.post-32589723003770083142012-10-02T13:44:00.000+09:302012-10-02T13:44:28.695+09:30Sweet Potato and Coconut Soup<span style="font-family: 'Helvetica Neue';">2 onions, peeled & diced</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">5cm ginger, finely grated</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">4 cloves garlic, crushed</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">2 dried chillis (optional)</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">1 teaspoon oil</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Fry onions in oil, in cauldron or large pot. When soft, add ginger and</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">garlic. Add salt (makes the onions sweet)</span><br style="font-family: 'Helvetica Neue';" /><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Add 2 sticks celery, sliced thinly</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Add 2 carrots, scrubbed, then sliced or cubed.</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">1 Kg sweet potato, scrubbed skin, then diced to 2cm diced.</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">1 cup red lentils</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">1 400mL can coconut cream (check the fat content, per 100g, less than</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">20g fat)</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Low salt chicken stock powder or cubes.</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Up to l Litre water</span><br style="font-family: 'Helvetica Neue';" /><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Simmer gently until lentils are disintegrated and the sweet potato</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">dissolves to the touch, about 20 to 30 mins.</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Check for taste.</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Add 1 tablespoon dark soy sauce (or 2 tablespoons light soy sauce)</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">1 teaspoon peanut paste (optional)</span><br style="font-family: 'Helvetica Neue';" /><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Use stab mixer to blend most of the soup, leave a bit un-blended. Or</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">process in blender (beware, hot soup may blow off the lid. Hold it down</span><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">with a folded teatowel or oven mitt).</span><br style="font-family: 'Helvetica Neue';" /><br style="font-family: 'Helvetica Neue';" /><span style="font-family: 'Helvetica Neue';">Add 100 g diced prosciutto and stir through.</span>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-54381514068750342752011-04-29T10:57:00.000+09:302011-04-29T10:57:35.641+09:30What do I Avoid? Or Replace?<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">AVOID (I hear you: “But I love these things”)</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Roast pumpkin </span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">White potatoes</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Parsnips</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Rice</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">White bread</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cheese</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">High in sugar for diabetics, or just choose a better option.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Roast sweet potato instead of roast pumpkin (lower GI) and/or roast potatoes</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Choose Basmati rice, instead of other rice varieties (or low GI rice).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Choose multigrain or whole grain bread.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cottage cheese is a good choice for making a lasagne, it is creamy and use instead of bechamel sauce.</span></div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-34641284066773235042011-04-29T10:36:00.000+09:302011-04-29T10:36:08.210+09:30Love that Lamb<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Similarly, we have lamb in a salad and there are many ways to use lamb:</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb loin chops</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb fillet</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb backstrap </span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb BBQed</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb roast, butterflied, marinated and roasted or BBQ, rest and sliced.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb slow roasted</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lamb curry</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Leg of lamb roast.</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Be adventurous and try lamb in your salad, or lamb with vegetables. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Whatever you eat, enjoy it, don't have seconds, save leftovers for another meal.</span></div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-61196993391884877322011-04-29T10:33:00.000+09:302011-04-29T10:33:18.396+09:30Chicken Salads - lots of ways<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">CHICKEN SALAD</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">I can't tell you how much we enjoy a variety of chicken salads.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">We vary the chicken, we vary the salad, we vary the dressing, so we have a different chicken salad every time.<span style="mso-spacerun: yes;"> </span>Here’s how.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Vary the chicken:</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken kebabs</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken breast, sliced lengthways in three to make three sausage shapes, marinate in 2 tablespoon hoi sin and 2 tablespoon teriyaki sauce, with 1 clove garlic and 1 teaspoon minced ginger.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken wingettes (the drumstick portion of wings) (the rest of the chicken wing has too much fat/skin)</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Barbeque chicken from supermarket</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Skinless chicken thighs, cut in 3 so they look like small sausages, marinate in lime or lemon juice & zest, paprika, fresh oregano, salt and pepper, little olive oil or chilli oil.<span style="mso-spacerun: yes;"> </span>Roast on top of 1-2 sliced onions and capsicum or sweet potato slices, with all the marinade, 180 degrees until rich coloured and juicy (30-45<span style="mso-spacerun: yes;"> </span>mins).<span style="mso-spacerun: yes;"> </span>(see separate recipe for capsicum dip)</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken sausages</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken breast, diced, marinated in 3 tablespoons tomato sauce, fresh basil, onion powder, paprika, 2 tablespoon Worcestershire sauce, 1 teaspoon vinegar, marinate for an hour, stir fry or bake or grill. May be threaded onto skewers then BBQ or grill.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Roast whole chicken, with any salad dressing as a marinade/sauce.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Roasted or BBQ chicken drumsticks.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Poached whole small (eg 1 kilo) chicken(s) in simmering chicken broth, with onion, carrot, celery, 2-3 bay leaves, bunch fresh parsley, for 30 mins, leave to go cold. Reuse the broth for soup (may be frozen). Discard the veg and skin, bones, remove flesh and freeze for ready-to-use chicken pieces. </span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Salads: Make the salad with love and it will be great.</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Green salad: variety of lettuce leaves, baby spinach leaves, some finely shredded cabbage.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Tossed salad with lettuce leaves, continental or Lebanese cucumber (sliced thinly or cubed), tomato in wedges, celery, grated carrot or carrot sticks, sliced red onions, few olives.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Fresh salsa: cubes (5mm) of tomato, cucumber, red onion, celery.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">When tomato is expensive, I substitute an orange, peeled, segmented and each segment halved or cut into thirds.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cabbage salad, finely sliced (mandolin) with vinegar-oil dressing</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chinese cabbage (wombok) shredded with red onion, toasted pine nuts or almonds, olive oil, 2 tablespoon ABC sweet soy sauce, 2 tablespoon vinegar, salt & pepper,</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Store bought/prepared coleslaw salad without dressing.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Baby spinach leaves instead or as well as lettuce leaves.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l2 level1 lfo2; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Avocado, zucchini sliced thinly, sweetcorn, capsicum (raw or left over from roasting), mushrooms, asparagus, green beans, cherry tomatoes, pickled onions, jar of fire roasted capsicums, sundried tomatoes (if using the ones in oil, use some of the oil as the dressing), etc.</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">The Dressing: usually oil, vinegar/citrus juice & seasoning. Try these ingredients</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Extra virgin olive oil, sun-dried tomato flavoured oil, sesame oil (use only a few drops), </span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lime or lemon juice, vinegar, balsamic vinegar, sushi vinegar, </span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Salt and pepper, seasoned salt, paprika, </span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Or use bottled fat-free salad dressings, eg coleslaw, Italian, French, get a variety, mix them up, add a tablespoon of BBQ sauce for a little zing.</span></li>
</ul><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Extras</span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Add a tablespoon of chopped dry roasted almonds, pepitas (pumpkin seeds), pine nuts, etc.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">We also like to add a tablespoon of dried goji berries (antioxidants) to a salad.</span></li>
<li class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Fresh herbs, mint, oregano, chives, coriander, parsley, lemon thyme.</span></li>
</ul>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-45683189132198727282011-04-29T10:31:00.000+09:302011-04-29T10:31:08.927+09:30Easy Dips<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">DIPS</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">These are easy to make:</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Tsatsiki</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Grate one or two cucumbers, put into a clean chux or cheesecloth and squeeze until quite dry</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Add two cloves fresh garlic, crushed</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Juice of two lemons</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Greek Yoghurt (<place w:st="on"><placename w:st="on">Margaret</placename> <placename w:st="on">River</placename></place> preferred) 500g</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ teaspoon cayenne pepper</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ - 1 cup fresh mint leaves, finely shredded</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Large pinch pepper</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ teaspoon salt</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Mix and taste, may need more salt.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">The traditional recipe also has olive oil, but I can live without it.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">For a change, I also like ½ cup fresh coriander leaves, finely shredded.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"><strong>Salmon dip</strong></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">To the tsatsiki, add 100g smoked salmon, finely sliced and mixed through.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Hommus</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">1 can chick peas, drained, rinsed, put through blender or whiz smooth.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">1-2 lemons juiced</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">1 tablespoon tahini (sesame paste)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ teaspoon salt</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; tab-stops: 160.5pt;"><span style="font-family: Arial;">1 tablespoon olive oil</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt; tab-stops: 160.5pt;"><span style="font-family: Arial;">½ teaspoon ground cumin</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ teaspoon paprika</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Several grinds fresh pepper</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Add to blender</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Up to ½ cup water, until smooth, creamy and not too thick.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Our personal favourite is to add 1 tablespoon nigella seeds for some crunch. </span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Beetroot Dip</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">1 can beetroot, drained, put through blender or whiz.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">500g Greek yoghurt (<place w:st="on"><placename w:st="on">Margaret</placename> <placename w:st="on">River</placename></place> preferred)</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">½ teaspoon smokey paprika</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Mix, may need pinch salt.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Capsicum Dip.</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">When you next make a roast, put two or more capsicums in the roasting pan, add a little olive oil and salt, roast in the juices of the meat you are roasting.<span style="mso-spacerun: yes;"> </span>Then take these capsicums, put through a blender or mash (hot or cold) and add to Greek yoghurt (<place w:st="on"><placename w:st="on">Margaret</placename> <placename w:st="on">River</placename></place>) with some salt and spice (paprika, oregano, basil, chilli).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-39933101919968078452011-04-29T10:27:00.000+09:302011-04-29T10:27:34.182+09:30Dairy options<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">MILK</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">If you can't take fat free milk, my advice is: get used to it!<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span>For the first few weeks, mix your regular milk with fat-free milk and use that.<span style="mso-spacerun: yes;"> </span>You can start with a 75% regular milk and 25% fat free milk, for two weeks, then move to 50%, then to 75% fat free, before making the final conversion.<span style="mso-spacerun: yes;"> </span>If it takes you longer than 2 weeks before you make the next move, you will still get there.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Home brand skim milk is (April 2011) $5.99/10 litres from <sn w:st="on">Woolworths</sn> &/or <sn w:st="on">Coles</sn>.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span>It weighs only one kilo to take home, doesn’t go off, you do need to make it up in advance. <br />
I usually check every evening and make up 1.5 litres at a time.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span>I don’t restrict how much skim milk we drink, as it is still a good source of calcium, pretty cheap at 60c/litre and easy to store (dry form).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">CHEESE</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Don’t get me wrong, I loved every piece of cheese that ever went into my mouth.<span style="mso-spacerun: yes;"> </span>But my serious recommendation is: Learn to live without cheese.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">You can do it gradually.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Use all the cheese in your house and don’t replace it.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Don’t use it all up one the one day, spread it out, do not add cheese to any other protein (such as bolognaise sauce, fish, chicken dishes).</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Cheese is on average 30% fat, not just fat, but cholesterol too.<span style="mso-spacerun: yes;"> </span>So, learn to live without it.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">YOGHURT</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Read the labels of the choices of yoghurts, select the brand(s) with the lowest calories/kilojoules per 100mL.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">I recommend that you get the yoghurts in individual serves, such as <personname w:st="on"><givenname w:st="on">Yoplait</givenname> <sn w:st="on">Forme</sn></personname> no-fat 170/175g tubs in six packs, two packs or individual serves.<span style="mso-spacerun: yes;"> </span>This is because if you buy the 1 kilo tub, you have to measure the serves and you probably won't do this.<span style="mso-spacerun: yes;"> </span>If you open one serve, eat it, you probably won't eat two serves.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Read the labels, because what looks like a similar sized product and kilojoiles per serve, may be misleading because the label will say this (same size tub) serves 2, instead of serves one.<span style="mso-spacerun: yes;"> </span>That yoghurt choice would mean that the 200g tub you open will need to be shared between two people or eat half and save for another occasion. As if.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-14011617991824992392011-04-29T10:23:00.000+09:302011-04-29T10:23:27.468+09:30How far can you use a cooked chicken<div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Buy a cooked BBQ chicken</span></b></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">I get a BBQ chicken from the supermarket, sometimes, if they are on special at the end of the day, I get two or three.<span style="mso-spacerun: yes;"> </span>At home, I separate the skin and bones, any parts we don’t eat/like and put these in a large pot with an onion a carrot or two, celery, garlic and ginger, cold water to cover and bring to the boil, reduce to simmer for an hour or so.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">Meanwhile, I take the cooked chicken flesh and cut into portions 3cm pieces or larger, and lightly pack into freezer containers.<span style="mso-spacerun: yes;"> </span>I keep the wings to eat the next day/meal.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;"><span style="mso-spacerun: yes;"></span>This way, I have cooked tasty chicken pieces for a sandwich/wrap, a salad, to add to pasta, or vegetables, a chinese meal, etc. I can add a lot or a little, as required.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><span style="font-family: Arial;">The broth made from skin and bones is left to go cold overnight and poured through a colander the next morning.<span style="mso-spacerun: yes;"> </span>Discard the bones, skin and veg.<span style="mso-spacerun: yes;"> </span>I leave the broth in the fridge until the fat solidifies and scrape this away. The broth can be frozen in 1 litre portions or ½ litre.</span></div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div><div class="MsoNormal" style="margin: 0cm 0cm 0pt;"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-78727477870844900822010-10-29T16:13:00.000+10:302010-10-30T00:27:46.640+10:30Snack Backup Plan<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Snack back up plan:<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Examples</span><span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: 9px;"> </span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="text-indent: -24px;"><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: Times;"><br />
</span></span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Symbol;"><span class="Apple-style-span" style="font-family: Times;"><span style="font-family: Symbol;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span style="font-family: Arial;">A cup of tea (there are many types of tea, try some varieties, milk only skim milk, no added sugar)</span></span></span><span style="font-family: Symbol;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Symbol;"><span style="font: normal normal normal 7pt/normal 'Times New Roman';"></span></span><span style="font-family: Arial;">One piece of fruit or ½ piece of fruit. Buy small fruit. Avoid ripe bananas.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Ten almonds.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">One hard boiled egg.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Custard made with skim milk, artificial sweetener and custard powder.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Glass of hot milk with artificial sweetener, vanilla or coconut essence.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Six rice crackers.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Dip (see later).</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Small tub (175 or 200g/mL) of 99% fat free yoghurt</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Raw carrot peeled and cut into batons/julienne.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Celery sticks.</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Raw veg, such as capsicum, cauliflower</span></li>
</ul><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l1 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Iced coffee, made with a short black coffee, 5 artificial sweeteners, skim milk and ice.<o:p></o:p></span></li>
</ul><div class="MsoNormal"><span class="Apple-style-span" style="font-family: Arial;"><br />
</span></div><ul style="margin-top: 0cm;" type="disc"></ul>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-484477067048499242010-10-29T16:01:00.000+10:302010-10-29T16:01:34.350+10:30Recipes...<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span></span><!--StartFragment--></span></span><br />
<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><div class="MsoNormal"><b><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Soup</span></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"></span></span></b><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Dice one stick celery, one carrot, one onion, add one packet chicken noodle soup (home brand) and add water, bring to the boil and simmer, add anything leftover in the fridge, eg spinach, left over pasta or pasta sauce, and/or from the pantry, a small can drained tuna, wheat, rice or bean thread noodles, etc.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you prefer creamed soups, then follow the above recipe, then puree the soup, add ½ cup milk, reheat and serve.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sweetcorn soup</span></span> </b><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">One onion, diced, fry in a teaspoon of oil until soft, add little salt, then one packet of (dry) chicken noodle soup mix, one litre of water, one can of creamed corn, bring to the boil and simmer 5 mins, add some cooked diced chicken (from the freezer) or a drained can of tuna, or some bean curd puffs, or none of these. Add a beaten egg, drizzled into the soup (or not if you don’t like egg). You can add some bean thread noodles, or instant vermicelli noodles (check you may need more water). Add 2 tablespoon soy sauce & a teaspoon of peanut butter. Finish with sliced spring onions, chopped coriander and/or dried fried shallots. Or parsley finely chopped.<o:p></o:p></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><!--StartFragment--></span></span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div class="MsoNormal"><b>Omelette</b> </div><div class="MsoNormal">With smoked salmon, capers and spring onion, or omelette with sun dried tomatoes or scrambled eggs on one slice of unbuttered toast, with small salad of tomato-cucumber and onion.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Meat/Veg: defrost some frozen left over (cooked low fat) sausages with a quick salad, or some left-over roast meat (chicken, lamb) with peas and sweet potato.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Baked beans (1/2 440g can per person) with tomatoes, mushrooms, or jar pasta sauce.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Quick lunch plans:<o:p></o:p></b></div><div class="MsoNormal">Pizza made on pita bread (where the pita has no more than 25g carbs per serve) with bottled prepared pasta sauce, some grated mozzarella (I store in the freezer), sliced capsicum, tomato, onion, olives and grill/bake 180 degrees until crisp.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Or Indian pizza also on pita bread, with (bottled) Indian chilli sauce, feta or no cheese, some capsicum, tomato, onion or left overs and grill until crisp.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Tomato-onion bake</b><o:p></o:p></div><div class="MsoNormal">On a baking tray or dish, I place three slices of bread, cubed and either lightly buttered/margarined or small drizzle olive oil, top with sliced onions, salt, sliced tomatoes, salt pepper and a little olive oil, bake 180 degrees for 20minutes, toss, bake another 20 mins until onions are soft and cooked, the bread is crisp and the tomatoes are rich. (serves 2)<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">A sandwich, two pieces of bread, not a roll, not pizza, no cheese.<o:p></o:p></div><div class="MsoNormal"><br />
</div><!--EndFragment--> </span><br />
<!--EndFragment--> </span>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-70838396077715206332010-10-29T15:53:00.000+10:302010-10-29T18:16:58.070+10:30Starting the Diet...<div class="MsoNormal"><span style="font-family: Arial;"><b>BREAKFAST</b></span></div><div class="MsoNormal"><span style="font-family: Arial;">I highly recommend Weetbix. It is cheap, easy to measure (two weetbix) and wholesome. If you don’t like it, try it again, every day for a month, you will get used to it. I have 2 weetbix, 2 spoons of oat bran and one spoon of sultanas/dates or ½ piece of fresh fruit for my breakfast with as much skim milk as the bowl will hold.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">My husband likes his milk separate from the weetbix, because it makes the weetbix soft (I like mine soft) and he puts a 200g tub of yoghurt on his two weetbix, with 2 spoons of oat bran. Then he takes his milk separately with coffee to make a sugar free iced coffee drink.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">If you persevere with toast, you will be looking to put a spread on it, such as butter/margarine, cheese or jam. Trust me and try the weetbix.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Other cereal? You have to read the packs, weigh or measure the quantity.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Porrige or Oatmeal is a good alternative, both made from oats, so the addition or oatbran is redundant. Do not sweeten with anything but artificial sweetener or a few sultana/dates.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Going out for breakfast? Poached egg and mushroom and/or tomato is good, one piece of unbuttered toast.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>LUNCH</b><o:p></o:p></span></div><div class="MsoNormal"></div><ul><li><span class="Apple-style-span" style="font-family: Arial;">One sandwich, not a schnitzel or anything fried in the sandwich, no cheese.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">A wrap, nothing fried, no mayo (unless you KNOW it is low fat).</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">A salad, not Caesar dressing, few croutons, not fried.</span></li>
<li><span class="Apple-style-span" style="font-family: Arial;">Vietnamese rice paper rolls.</span></li>
</ul><br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;"><b>DINNER</b><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Choose one protein, such as chicken, beef, pork, or lentil/beans. Protein fills you and satisfies.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">One to two serves of carbs. <o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Vegetables (not fried, no cheese or butter sauce) or salad<o:p></o:p></span></div><div class="MsoNormal"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com1tag:blogger.com,1999:blog-8621201004727664865.post-42805549720954207262010-10-29T15:44:00.000+10:302010-10-29T15:49:20.419+10:30More Lifestyle decisions...<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">GET DIGITAL SCALES<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">You will eventually want to monitor your weight loss and use bathroom scales. You may want kitchen scales at some stage too. I highly recommend digital scales, because there is no guess work, when the scales come to a conclusion, they don’t change. You can jump on the scales ten times and get the same weight to within 100 grams (one fifth of a pound). There is no flexibility in reading the scales, lean forward gain a kilo, lean backward and lose a kilo. It is worth the investment.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">HAVE A BACKUP PLAN<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">You will need to plan what you will do when you come home hungry and tired and you just can't think about a creative healthy plan. Think about three easy options you can make in a short time. You will also need a plan of what to eat when you are just hungry and need something now. Suggestions later...<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;"><br />
</span></div><div class="MsoNormal"><span style="font-family: Arial;"> </span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Backup plan for eating out.<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Agree where you will dine and what will be your choice when you get there.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Chicken schnitzel, chips and salad is not acceptable.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Chicken salad, no creamy or Caesar dressing, no chicken skin, nothing fried.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Don’t eat the bread roll or don’t eat all of it, or don’t butter it.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">No chips. Not one chip.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">No cheese.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">What will you drink? Coke Zero or water. Tea/coffee (not cappuccino and not sugar added).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">ALCOHOL<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Alcohol is kilojoule/calorie heavy, avoid it. Red wine is good to reduce your blood pressure, but still comes with kilojoules/calories.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Drink water, sugar-free drinks.<o:p></o:p></span></div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-62938088653669450292010-10-29T15:41:00.000+10:302010-10-29T15:48:37.736+10:30More about your food choices...<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">CONVERT TO SUGAR FREE OPTIONS<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Or live without sugar.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Such as sugar-free soft drinks, cordial, artificial sweeteners or better yet, go without sugar in coffee/tea. Drink water. Not bottled flavoured water (which may have kilojoules/calories).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">READ THE LABEL & REPLACE BAD OPTIONS WITH HEALTHY ONES<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">COMPARE the high fat options you buy now, such as whole egg mayonnaise or tartare sauce and replace them with the 97% or 98% fat-free alternative. Be careful to read the labels, as some choices are high in sugar, and consequently kilojoules/calories, so buy only the lowest fat and kilojoule/calorie alternatives. If you really don’t like the taste of the alternative, then use the 50:50 rule, and go for a month with half the old (full fat) and half the new low-fat alternative until you adapt. Remember it takes 3 weeks to form a habit.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">REPLACE<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Replace white bread with multigrain bread (lower GI).<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Replace white potatoes with sweet potatoes (lower GI)<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Rice has high kilojoules/calories for a small amount, so we have chosen to forego it altogether and this was difficult as we used to have rice three times a week.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Pumpkin has high sugar content, replace with sweet potato or zucchini.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">GET RID OF YOUR BAD FOOD ON HAND<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">If you start with the first couple of rules, such as halve the bad food and don’t throw good money supporting bad habits, you will gradually get rid of the cheese, butter, chocolates, etc in your house and you won't be replacing them. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Give away food to visitors, such as chocolates, biscuits, frozen products you don’t want to keep. Or when you have visitors, feed them those foods you don’t want to keep and you eat what you choose to eat (healthy).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-30933879388692346682010-10-29T15:39:00.000+10:302010-10-29T15:48:01.786+10:30Lifestyle<div class="MsoNormal"><span style="font-family: Arial;">Give yourself a break, it is hard to go on a diet, you should keep these three thing in mind:<o:p></o:p></span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">It Takes Three Weeks To Form A Habit<o:p></o:p></span></b></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Do not throw good money to support your bad habit.<o:p></o:p></span></b></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Take every opportunity to make an effort</span></b><span class="Apple-style-span" style="font-family: Arial;"> </span></li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">IT TAKES THREE WEEKS TO FORM A HABIT<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">It may be less, it may be more. The point is that it takes time to adjust, give yourself that time, keep at your goals, after about three weeks, it does become a habit (easier).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Talk to your-self, give yourself positive feedback about the good job you are doing by reducing kilojoule/calorie intake, embracing a more healthy lifestyle.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Concentrate on reducing/eliminating one particular thing at a time, with an emphasis on change. And stick to it. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">The first time you try to limit your carbs, or not take that second piece of bread/pizza, you may fail. If you do, forgive yourself, but try again tomorrow. Try really hard for three weeks, and it DOES GET better/easier. After three hard weeks, you have formed a habit and it isn't as hard any more. Then you can concentrate on something else. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Do not throw good money to support your bad habit.<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Do not buy junk food, even if you think it is for the kids or guests.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Do not spend any more good money on food which is on the bad food list.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Do not buy new clothes, it only supports your current weight and you will soon be losing weight and need new clothes.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Do not accept gifts of any bad foods, no freebies at the shopping centres, no party food that you would not eat at home, no morning teas (where you drink other than tea/coffee).<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Do not replace the bad food you have just finished, live without it. Even if it is on special.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Take every opportunity to make an effort<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Make an effort to include some exercise in your life. Walk further, bend more often, get up after a meal and water the garden, or pick up a bag of weeds when you would normally just sit on the couch.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Clean out your wardrobe of old daggy clothes, so you are only wearing nice clothes – soon these won't fit any more, so wear them now. Don’t be caught dead in anything you wouldn’t be caught dead in.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Sweep/vacuum more often, use the clothes line instead of the clothes dryer, walk to the shop at lunchtime to stock up on a few items.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Take every opportunity to include some additional exercise in your life.<o:p></o:p></span></div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-55942041616926574582010-10-29T15:24:00.000+10:302010-10-29T15:46:47.247+10:30What is bad food???<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">What is bad food?</span></b><span style="font-family: Arial;"> <o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Food with unnecessary kilojoules/calories, sugar or fat. Such as<o:p></o:p></span></div><ul style="margin-top: 0cm;" type="disc"><li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chocolates<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Lollies/sweets<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Sweet Biscuits, cookies<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cake (any kind), muffins, pastries, scones<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Icecream, cream<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cheeses<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Butter, Margarine, Lard, etc.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">White sugar, any sugar, any sugary thing<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Pizza, pastries, pies, pasties, sausage rolls, garlic bread<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Softdrinks that are not sugar-free<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Cordial and drinks that are not sugar-free<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Fruit juice and fruit juice drinks<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Coconut cream or coconut milk<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Whole egg mayonnaise<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Regular (full fat) tartare sauce<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Regular (full fat) milk (only buy skim/fat-free milk).<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Bacon<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Any meat with visible fat (trim the fat off and discard it).<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Chicken skin/fat.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">High fat sausages (read the label).<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Potato or corn chips, any high fat snack foods.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Anything fried, including potato chips, french fries, wedges.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list 36.0pt;"><span style="font-family: Arial;">Any product that is fried, including schnitzel, spring rolls, dim sim, fried fish, fried chicken, roast white potatoes.<o:p></o:p></span></li>
</ul><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-64143639325565195702010-10-29T15:21:00.000+10:302010-10-29T15:46:11.695+10:30The 3 Initial Rules...<div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Half the bad food.</span></b><span style="font-family: Arial;"><o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">If you do nothing more than HALVE the bad food you are eating now, you will reduce your kilojoule/calorie intake. Start now. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">To do this, start slowly, reduce the bad food you are eating now by HALF.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">That is, if you grab biscuits for morning tea, take half of what you would have yesterday.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">If you have a piece of cake, take half the size you would have yesterday.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">You are not missing out, you are already reducing.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">What is bad food? Really, you know what the bad food is. Chocolate, biscuits, lollies/sweets, anything fried, pastry, too much fat, sugar or higher in kilojoules/calories than the healthy benefits. More later.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">NO seconds, NO exceptions<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">Seconds were our big downfall. We would prepare good healthy meals, then keep eating until we were full (or just to finish the prepared food).<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">From now on, you will not prepare a second plate of whatever you are eating.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">When you dish up your meal and if there are leftover, seal those leftovers immediately into a container and refrigerate.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Let me be clear, leftovers are a meal, not a snack. Leftovers are not meant for a midnight snack, not as a nuisance to be finished off so they won't go to waste. They are another meal (tomorrow’s lunch, or even the day after tomorrow’s lunch. If not for you for your partner. If not going to be eaten in two days, freeze it immediately, for a meal another day).<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">500g pasta, will make 6 meals. Serve immediately your serves and put the rest in containers for later use. If you do not eat leftovers, then measure and cook enough for one meal only. If you cook too much, you will only eat it, and that is not the point. So 500g pasta, divide by 3 to serve 2 (165g) and only cook that amount.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial;">Limit of one to two serves of carbohydrates per meal<o:p></o:p></span></b></div><div class="MsoNormal"><span style="font-family: Arial;">When you start this diet, do not avoid carbs altogether because you may become irritable, anxious, grumpy, etc. <o:p></o:p></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-family: Arial;">Carbohydrates are pasta, any breads, sweet potatoes, rice, beans, lentils (beans & lentils are protein as well as carbs).<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">One serve of carb is about 20 to 25 g carbs.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">Read the label on the loaf of bread to determine how many slices of bread = 25g carbs. Similar for pasta. How many serves per packet.<o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">We found that the amount of rice for one serve of carb was so small that it was no longer viable to cook two serves of rice, so we abandoned rice (which we used to LOVE). <o:p></o:p></span></div><div class="MsoNormal"><span style="font-family: Arial;">And to emphasise, you are limiting the serves of carbs to replace carbs with vegetables, not with more meat/protein.<o:p></o:p></span></div><div class="MsoNormal"><br />
</div>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0tag:blogger.com,1999:blog-8621201004727664865.post-47856019908778358472010-10-29T15:17:00.000+10:302010-10-29T15:17:44.666+10:30The Angelina Jolie diet<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;"> </span></span><!--StartFragment--></span></span><br />
<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">I call this the Angelina Jolie diet, because my husband and I have each lost the equivalent weight of Angelina Jolie. About 50 kilos or 120 lbs.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">This is my blog.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">It (the weight loss) started awfully enough, my husband got sick, had diabetes and had to go on an immediate diet. I too had diabetes although neither of us were aware of that at the time. We knew we were overweight, but … well there is no buts.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">This is how we lost the weight, one mouthful at a time. <o:p></o:p></span></span></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">I am not saying it was easy, I am saying that if we can do it, you can too.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Firstly, it didn’t happen overnight, it happened gradually. There will be only a few things to remember or do at any time.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Day one.<o:p></o:p></span></span></b></div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">This is day one, record the date, today’s date. Write it down.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Next, take a photo – the very best before photo you can possibly have. You don’t want one of those candid photos of you wearing horrid clothes, with a mouth open about to eat something, or some other nasty before photo. Make it a nice before photo in your best favourite clothes. Do it today.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Third thing is make an appointment with your doctor. Why you ask. Well I’ll tell you. I found out about the diabetes accidentally, and I had started the diabetic diet with my husband. That is restricting carbohydrates (& sugars) and going low fat.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Now that you have these things done, you have officially started. So what do you do now.<o:p></o:p></span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">Your long term aim is to reduce sugars/carbohydrates and fat in your diet, starting today.</span></span><o:p></o:p></div><span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-AU; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: small;"><span class="Apple-style-span" style="font-size: 11px;"><span style="font-family: Arial; font-size: 12.0pt; mso-ansi-language: EN-AU; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><br />
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<!--StartFragment--> <div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; mso-bidi-font-family: Arial;">WE HAVE THREE INITIAL RULES ABOUT YOUR FOOD DECISIONS:<o:p></o:p></span></b></div><div class="MsoNormal" style="margin-left: 36.0pt;"></div><ul><li><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; mso-bidi-font-family: Arial;">Start with HALF the bad food (high kilojoule/calories or fat).</span></b></li>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; mso-bidi-font-family: Arial;">No seconds, no exceptions.</span></b></li>
<li><b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial; mso-bidi-font-family: Arial;">Limit of one to two serves of carbohydrates (about 20g) per meal.</span></b></li>
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<div class="MsoNormal" style="margin-left: 36.0pt;"><b><br />
</b></div><div class="MsoNormal" style="margin-left: 36.0pt;"><b>Stay tuned for more details coming soon.</b></div><!--EndFragment--> </span> <div class="MsoNormal"><br />
</div><!--EndFragment--> </span>mrsbladshttp://www.blogger.com/profile/08745941549168594900noreply@blogger.com0