Posts Tagged ‘Eat Well’

…KEEP YOUR MIND ON THE MANTRA:

Exercise, Eat Well & Think Good Things

Living by this mantra will ensure that you keep smiling inside and out which means you’ll always be making good decisions which means you’ll be taking steps towards your goals and dreams.

It’s all about self care. 
Self care fosters positive body image, confidence and high self esteem. When you feel good about yourself you make good decisions about all aspects of life.
Self care is also great role modelling for your kids, staff, partners and anyone else you would like to have a positive influence on.

In a nutshell: Self care gives you the energy required (mentally, physically & emotionally) to live the life you want to live so KEEP YOUR MIND ON THE MANTRA and smile more!

PS. I’m on ‘A Current Affair’ tonight – doing a ‘Pantry make-over’. It’s on channel 9 at 6.30pm.  Click here to view the ‘Pantry List’ I used for the segment.    

Stay well hyrdrated throughout the festive season!

This time of year is challenging for many people on many levels.
The pressure to do everything and see everyone before the year is out can be overwhelming.
For loads of people there is an emotional stirring that starts around this time and continues to build right up until ’the day you’re supposed to be with your family/loved ones’ finally arrives.   
Financial stress, realitonship stress, work stress and emotional stress are all highlighted at this time of year but have no fear – there is a really simple way to manage it all.

The mantra. Exercise, eat well and think good things. It helps. I promise it helps.
Say it to yourself, apply it daily and notice how the heat you usually feel from the crazy season is no where near as fierce.

I know you have lunches and dinners and drinks and deadlines but if you keep your mind on the mantra you’ll manage it all with a smile.

EXERCISE:
Go for lots of little walks and filter out the pressures buzzing around your head.
Breath deeply when you walk to release tension.
Block out time for at least one decent workout session to get the endorphins flowing and keep your self esteem in tact.
If at home watching TV lie on the floor and stretch  – check out my 5 minute back care & stretching clip 

EAT WELL:
Keep up your fruit and vegetable intake and drinks heaps of water.
When out at functions use self disipline and refrain from scoffing all the deep fried food.
Too much alcohol over too many days will make you lethargic and cranky. Again, restraint is key.  
Keep the 80/20 rule in mind. ie. You can only over-indulge at 20% of the functions!!

THINK GOOD THINGS:
Think things whcih will keep your energy positive.
Think things which will best serve your health and well-being.
Think things which will best serve your reletionships.
Think things which will best serve your ability to ‘give and receive’ graciously.
Just think good things!

I wish you a very happy, healthy and fun festive season.  

This is the first of my ‘Smiler loves … ’series and I could not have chosen a more perfect person to start with than Lolaberry. She is a smiling bundle of positive energy bursting with passion for health and nutrition but what I like about  her most is that she lives by the 80/20 rule just as I do and we both hope you will too. Click play now!

The ‘Smiler loves… series is all about ‘pick me up people’ – people who are positive about their life and are doing stuff to improve the lives of others. Lolaberry is one of those people.

Visit Lola’s website: http://lolaberry.com/

 
These ‘Hasty-n-Tasty Meal Ideas’ are just IDEAS so you can add/remove whatever takes your fancy. The whole objective is to provide you with a repetoire of super quick, tasty & healthy meal ideas to draw on when time is tight and energy is low. These options will provide you with the nutrition you need to re-charge your body and mind – unlike fast fatty food which will do the exact opposite. All I’m suggesting is that you make the wisest choice possible at every meal.  

Oh, and if you haven’t exercised today why don’t you squeeze in a quick ‘Smiler’s Workout ‘!!
5 – 10 minutes is better than nothing and you’ll feel fantastic for it  – come on, you know you need it!  

Warm Potato & Tuna Salad

Peel as many potatoes as you need for the amount of mouths you’re feeding.
Cut them in to bite size pieces and steam or boil. I prefer steam.
When cooked place in a bowl & gently mix through a tin of tuna in oil (drained & broken up)
Add finely sliced spinach & rocket leaves & a small tin of 4 bean mix
Squeeze half a lemon over the salad (optional) & season to taste. 
Enjoy.

5 Minute Hearty Tomato Soup

Put a can of tomato soup in to a saucepan.
Add 1 clove crushed garlic& whatever left over vegies, pasta/rice you have in the fridge.
(If no left overs you can add frozen peas & a tin of cannelini beans or similar)
Chop & sprinkle fresh parsley/basil, season to taste
Enjoy.  

Smoked Chicken Coleslaw 

Slice a smoked chicken breast & mix through store bought coleslaw (not dressed)
Add 1/2 continental cucumber, grated & the juice of 1/2 lemon
Add a dollop of low fat coleslaw dessing/mayo (the cucumber/lemon makes a lot of juice so you won’t need much)
Freshly chopped dill really tops this off if you can get your hands on some but no biggie if you can’t.
Enjoy.

Yesterday I filmed a ‘Pantry Make-Over’ segment for A Current Affair and this is the list I gave to Debbie who graciously let me rumage through her pantry and throw a lot of stuff out. It’s also the list I use for ‘real life’ pantry make-overs so check it out and check out your pantry or better still, ask me to come and do it for you - I may be ruthless but the result is invaluable.

Smiler’s Pantry List

Bottles & Jars – oils, vinegars, condiments & spreads

• Oils: EVOO (extra virgin olive oil), olive oil, canola oil, sesame oil
• Vinegars – your choice. (My faves are Balsamic & Mirin)
• Tomato sauce/ketchup/Barbecue sauce/Worcestershire
• Soy sauce/Tamari – salt reduced
• Favourite Asian sauces – oyster, ketjap manis etc (low fat/low salt)
• Chilli sauce/sweet chilli sauce
• Honey, Vegemite, jam, peanut butter (pure is best)
• Natural vanilla extract 

 Packets & Boxes – dry goods

• Bread – wholemeal/grain/rye
• Wholemeal pita bread – for lunches & pizza’s
• Wholegrain crackers
• Rice & corn cakes
• Pasta – wholemeal, white, corn/rice
• Noodles – rice, buckwheat, instant
• Rice – brown, Basmati, instant
• Muesli/cereals – low fat/low sugar/low GI/high fibre – as natural as possible
• Instant soup – Miso is great
• Seasonings: sea salt, black pepper, dried herbs & spices (incl. cinnamon)
• Oats
• Buckwheat pancake mix
• A selection of unsalted nuts; dry roasted almonds, raw cashews & walnuts

 Tins & Tetras   

• Tomatoes, tomato puree/sugo & tomato paste
• Low-salt stocks – in cubes, powder & liquid form. > ‘Massel’ is the brand I use
• Canned legumes: baked beans, cannellini, kidney, chickpeas, lentils
• 4 bean mix – small & medium tins. > add to just about anything
• Tuna, salmon, sardines
• Soups > tomato is mandatory in my pantry!
• Corn – small  & medium tins
• Beetroot & artichoke hearts > great for salads

 Fridge & Freezer

• Milk – low fat
• Eggs
• Cheese: tasty, feta, Parmesan
• Yoghurt – low fat natural or vanilla
• Fruit boxes in natural juice
• Salsa, tzatziki, houmos, pesto > I alternate these
• Mustard, chutney, relish
• Frozen berries – for smoothies
• Frozen vegetables: peas, mixed steam bags
• Frozen meals: Lean cuisine or similar for emergencies only (fresh is best!)
• Frozen soups & casseroles – home made
• Frozen Stock – in ice trays for use in stirfry’s/noodle dishes
• Frozen wholemeal/grain bread for jaffles & soup dippers

Top 7 Tips for a Healthy & Functional Pantry

1. Stock all the healthy items at eye level
2. Treat/junk items either low down, up high or not all all!
3. Label & date dry goods which are kept in air tight containers
4. Stock the basic dried herbs, spices & seasonings – buy/grow fresh for ‘ooompf’ with flavour
5. Keep everything towards the front – if you have deep shelves use the back space to store rarely used utensils
6. Group contents as per list  – having a pantry in order makes it so much easier to come up with meal ideas
7. Make a note on your calendar at the beginning of spring every year – ‘Pantry Clean Out’