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A Healthy Pancake Day

Posted by Rosastaire on February 17, 2012 | No Comments »

Healthy Pancakes

What did one pancake say to the other pancake?
See you on the flip side.

What is pancake and where does the word originate from?

Well, it is a cake made of batter, fried in a pan – simple as that!

What is Pancake Day all about?

Also known as Shrove Tuesday [the day before Ash Wednesday] – it is the first day of Lent.

Pancakes are associated with the day preceding Lent because they were a way to use up rich foodstuffs – or fatty foods - such as eggs, milk, and sugar, before the fasting season of the 40 days of Lent.

If you are watching your weight and trying to eat healthily, what is the best pancake recipe? Traditional pancakes are delicious but not such a good choice and what are you going to put on top? Jam or chocolate spread or maple syrup?

For a healthy variation to the traditional wheat flour pancakes, I like this one the best:

The most important thing is the temperature of the frying pan and the preparation of the batter. The perfect temperature of the frying pan is when oil starts lightly smoking. This is the time to pour the mixture in.

Low Fat Pancake Recipe [sourced from weightlossresources.co.uk]

Ingredients

2 medium Eggs plus 4 ozs/112g Plain Flour
7fl oz/210 ml Semi Skimmed Milk
3fl oz/90 ml Water
20 sprays low cal Olive Oil Spray

Method

Combine the milk and water. Sift the flour into a bowl.
Make a well in the middle and break the eggs into it.
Begin whisking the eggs incorporating flour as you do so. Gradually add the milk and water mixture, still whisking, until all the liquid has been added and you have formed a smooth batter.
Heat a frying pan over a high heat until hot.
Whilst pan is heating, measure 2 tbsps of batter into a ladle ready for making your first pancake.
[When pan is hot, reduce heat to medium].
When pan is hot, reduce heat to medium. Spray pan with 2 sprays of oil per pancake. Add the ladle of batter to centre of pan – tip from side to side to evenly coat the bottom. Check when edges become loose (about 20 seconds) and the batter has solidified, then with a spatula, turn the pancake over.
Cook the second side for few seconds.
Remove from pan onto a plate and keep warm* whilst you make remaining pancakes.

*(Layer pancakes onto a plate with greaseproof paper between)

What about the filling? How about cinnamon with softened apples or some raspberries with a scoop of icecream or half fat crème fraiche? Lemon juice is a popular one or perhaps some melted dark chocolate!

Finally – here is a fun video on how to make pancakes, enjoy!

http://www.youtube.com/watch?v=PnCVZozHTG8&feature=relmfu

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Are you a healthy eater?

Posted by Rosastaire on January 24, 2012 | 1 Comment »

Think you have a healthy diet? Lots of people I meet say that they do and I listen………..until I see their food diary!

So I thought I would put together a simple outline of what a healthy diet should look like, along with some common questions that get asked often. For example:

Is it better to have full fat or low fat yoghurt?

The answer is full fat – because low fat is usually loaded with sugar – check the label to be sure.

Which sugar is best for you? Brown, Agave, Maple or Honey?

The answer is honey, this is the most natural form of sugar. The others have a high GI.

What is the ideal amount of fruit and vegetables to eat every day?

The answer is 1 – 2 portions of fruit each day [otherwise too much sugar] and 10 or more vegs each day

Does eating fat make you fat?

The answer is – a big No! Not all fats are created equal! There are bad and good fats.

A diet that’s too low in fat—especially essential fatty acids, which your body can only get from food—might affect your mood. Both omega-3s and omega-6s are important. There is a lot more to discuss here so look out for my next post on fat!

So what is a healthy diet?
It certainly is not comprised of raw veg, cottage cheese, crackers and seeds! It means eating the right amount of a wide range of foods from the 5 main food groups [carbohydrates, protein, milk & dairy, fruit & veg, fats].

Meals should be pleasurable and if we know we are choosing to eat ‘healthy’ food, we will enjoy eating all the more. This means it is fine to eat small amounts of our favourite foods occasionally, so as not to feel we are depriving ourselves.

If you are not sure about this, simply ask yourself, “Is there a healthier choice I could make without feeling deprived?” You may discover that you are just as satisfied with frozen yogurt in place of ice cream, whole grain crackers instead of chips, or a small piece of very dark cholocate instead of a large Snickers bar.

It all boils down to balance, variety, and moderation!

If you would like some individual guidance regarding your own eating habits and choices, you are welcome to get in touch.

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How do I stay motivated to lose weight?

Posted by Rosastaire on December 15, 2011 | No Comments »

If you wait to ‘get’ motivated, you will probably be waiting for a long time ahead and you
may be waiting until it is too late. The thing is – you have to ‘create’ motivation! DON’T WAIT!

: Glass of water

Here are some strategies to help you get started: Take out that gorgeous dress [or suit] that you haven’t worn for ages because it is too tight. Hang it up where you can see it. This is a great visual reminder to focus on your goal.

When out food shopping – have a look at the labels. Often, the amount of fat or sugar contained within is enough to make you put that item back. The plan is that by looking at the ingredients, you will be motivated to seek out a healthier alternative.

Choose 3 things that you can address or change, in the short term, that are realistic and achievable. For example: I will go out for a short. brisk walk three times in the next week or I will stick to maximum two slices of wholemeal bread in one day or, I will put more vegetables on my plate.

Short-term goals allow you to feel a daily sense of achievement and the confidence that you can continue to lose weight.

Research has shown that support from other people can keep you motivated to lose weight. So if you can’t make that slimming club meeting, or you don’t like that kind of support - think about other ways of getting the support you need.

One-to-one sessions, with a weight management coach, can be very effective.

It’s worth considering a financial commitment to a number of sessions in advance and putting some dates in the diary for a few weeks ahead. If you have already paid for sessions in advance, your are unlikely to abandon your efforts. Same goes for keep fit, yoga and any other regular commitment that involves paying for.

You could join a group online or in person. It is re-assuring to be with other people who are going through struggles too. This is a great way to pick up tips and get support.

If you weigh yourself at the same time each week, with the same clothes on [preferably first thing in the morning in the
nude] and you see the weight is creeping up – don’t wait – start ‘pulling in the reins’ immediately by being really careful in your choices – don’t kid yourself that you will start tomorrow [or next Monday]. Start today. Go and get a glass of water and straight away.

I am sure you have heard this before, however, it is absolutely true that if you keep track of what you eat during the day, by writing it all down, you will feel less likely to eat something that is going to hinder your efforts. This is especially effective, of course, if someone is going to have a good look at your diary and make observations.

Finally, be patient. You are not perfect and you will have good days and bad days. Don’t have unrealistic expectations of yourself or expect to slim down quickly.

Focus on what really matters to you. By repeating “I really want to slim down, more than I wantto eat that chocolate brownie – slimming down is more important” you will eventually adopt this mindset automatically.

I hope you have found these ideas useful – I welcome your comments or feedback.

If you would like a one-to-one consultation, you are welcome to get in touch!