Food diaries – why they are so helpful for weight loss

Are you a snacker, grazer or 3 meal a day person?  Do you skip breakfast, have little lunch then feast all evening because you are starving or “because you deserve it”?  Do you eat because you are tired, miserable or bored? Are you “good” most of the time, but have mini food “breakouts” because it is all too difficult?

Eating habits are shaped over our lifetime.  Identifying and understanding them is the first stage in your journey to a healthier weight, and the easiest way to do this is through a food diary.

A food diary not only helps you remember what you have eaten, it helps you to identify why you ate and how the food made you feel.  It also helps you get back in touch with feelings of hunger and fullness – feelings you may not fully recognise, particularly if you eat randomly or chaotically.

Most importantly, food diaries enable you to identify habits or food choices that may be contributing to your being above a healthy weight.  Once these are identified, you have a starting point for change.  Continue reading

Spinach, feta and carrot muffins

Spinach, feta and carrot muffins
The recipe for these muffins came originally from a cool friend Gwendol (thanks Gwendol!).  The recipe may have changed a bit but it is still just as moreish.  It works well as a gluten free version also – simply substitute gluten free flour plus 3 teaspoons of gluten free baking powder for the self-raising flour.
Makes 12 standard muffins or 24 mini muffins
Time to make 35minutes

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Live below the line

Live below the line is an awareness and fundraising campaign that’s making a huge difference in the fight against poverty.

This campaign arrived in New Zealand for the first time last year.
From September 24-28, 2012 people across New Zealand will challenge themselves to live on just $2.25 worth of food and drink a day, to get a better understanding of the daily difficulties faced by people who are trapped in extreme poverty.

I decided to consider what doing the challenge would mean.  Given that there are only 2 of us at home now and our weekly grocery bill is commonly over $200, it was difficult to even begin contemplating living on just $31.50 a week, particularly if you are to meet energy and nutrient needs!

Fior this 5 day challenge I worked out a rough menu that would fit into budget (almost) of $22.50 for 2 of us.   Continue reading

Why it is so easy to gain weight and so difficult to lose it – part 2

Our unchanged hunger gatherer genes make us good at storing fat and our world makes it is so easy to eat more than we need;  these are key reasons for the alarming increase in obesity we have seen in the past 50 years. Carrying on from the last blog I will attempt to explain more about why the world works against us when it comes to weight loss.

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My favourite porridge

My favourite porridge
Although I tend to change with the seasons, I am happy to have much the same breakfast each day -  this has been my favourite over winter. It includes the easy baked pears featured last week and is so good it is enough to get me out of bed on a cold winter’s morning.  The bonus is that it gives me such a head start on nutrients for the day; fibre from oats, omega 3 fats from walnuts, antioxidants from blueberries (great for the brain and much needed!) , all the selenium I need in a day from the brazil nuts, ginger for digestion, calcium from the milk……. the list goes on!  If you love porridge, you will love this “posh” version!
Serves 1
Time to make 10 minutes

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