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

1. Combine the milk and water. Sift the flour into a bowl.
2. Make a well in the middle and break the eggs into it.
3. 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.
4. Heat a frying pan over a high heat until hot.
5. 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].
6. 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.
7. Cook the second side for few seconds.
8. 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

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.

 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!

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!

Asking a question

We want answers now and we want quick results. 

We are busy and stressed and most of us do not have the time or energy to think about   changing habits or committing to something new. 

So –  I have put together some frequently asked questions that clients have previously brought to me and I hope you will find this interesting and useful. 

What makes the WeightExpectations programme different? 

It is not a diet. [Because diets don’t work long term]

It is a long term, realistic approach to last for the rest of your life.

There are no restrictions, so you can entertain, eat out, go on holiday and enjoy life and still lose or maintain your weight.

How can you lose weight without deprivation?

If your approach is negative, you are much more likely to fail in your efforts. 

Eating behaviour and attitude can be changed and you can eat well, without feeling deprived.  Old habits can be changed with a little effort and commitment, the long term result is well worth it. 

Why should I choose this weight loss programme? 

This programme is realistic and you don’t have to deprive yourself of the foods you love.

It is all about determination and desire and willing to make some small changes, to be that slimmer, healthier person you want to be. 

How much weight can I expect to lose? 

A sensible, safe weight loss programme is about aiming for an achievable target.  This is assessed at our initial session. 

How long is the programme? 

This depends on your lifestyle, routine and needs.  Sessions normally take place regularly, once week, for the first few weeks.  Then sessions are spaced out.  It also depends on how much you want to lose. 

The one-2-one sessions are most effective for successful weight loss.  However, you also have the option of joining the 6 Week Group Programme, which is informal, sociable and supportive.  This starts at different intervals throughout the year. 

Do you accept everyone that comes to you? 

No – this programme is not suited to everyone.  It only works if you have the determination and desire to take responsibility for your own choices and make some changes.   If you are looking for a strictly structured plan with rules or counting calories, then this might not be appropriate.

How do I get started?  Click here  

Tempting Xmas Pud

If you are an overeater, it can become particularly problematic during the holidays and family gatherings, where there is more food around than usual. 

If your brain is thinking I shouldn’t be eating this but you cannot stop, here are some things you can do. 

1. Set a goal in your mind so the breadroll doesn’t tempt you. It is never a good idea to eat bread before starting a meal, it will take your appetite away.  It is always a mistake.  Rather than waiting until after the holidays, start now. Think about what you’re planning on eating. It’s not the Last Supper. It’s just another meal. 

2. Decide whether you want to lose weight, gain weight or stay the same weight. Every time food is offered, think: “I want to slim down more than I want to eat that – what is more important to me? I can say ‘no’.  Try and keep your goal at the top of your mind.  Any noshing before you sit down to eat, will greatly diminish your appetite and ability to enjoy the meal. 

3. Plan ahead by visualising instead. In that way, if something comes your way you’ll know if it was part of your plan. You’ll do better than had you not had a plan. 

4. Cut each bite of food into small sizes. Big mouthfuls can lead to indigestion and won’t allow you to really savour the food. 

5. Put utensils down between bites of food. Fill up on ambiance and conversation.  Enjoy the company and watch them eat instead! 

6. Try not to drink too much wine or water during the meal, this will hinder efficient digestion. 

7. Make sure your mouth is empty before inserting more food. The slower you eat the more memorable and enjoyable the meal (and after the meal) will be. 

8. When it comes to dessert – think: how full am I?  Is the dessert really really worth it?  You are very likely to be feeling satisfied by the time dessert is offered, so you know that any extra food you consume at this stage will just get stored as fat.  If you bear this in mind, you may feel more ‘in charge’ and able to just say ‘no thanks’. 

‘The longer you stay sitting at the table, the more you will be tempted to eat’

Eating a strawberry

A lady rang me earlier this week and said she wanted to lose weight quickly.

“I am constantly obsessing about what food I eat” she said, and “I really want to lose weight but I just can’t resist certain foods”.    Can you resonate with this?

We all know that we need food to live.  Our bodies need nourishment. When eating becomes a source of guilt, shame, or fear then our relationship with food has become unhealthy – or uncomfortable.

Eating should be one of many activities in our everyday life. When an individual is preoccupied with food, it is, again, a sign of an unhealthy relationship.

So, how do we improve our relationship towards food?

Firstly, we have to be patient, because undoing a habit takes time.  It takes practice and commitment.  So, there is no magic and no quick fix that works.

Learning to eat in a new way is like recovering from a broken leg and learning how to walk again. 

The aim should be to ‘eat to our hunger’ and ‘stop when satisfied’.  I am sure you have heard this before and it is much easier said than done.  It is not a cliché, it really does work – this is a powerful strategy, and once in place, it is very effective.

This won’t happen overnight.  But once this way of eating becomes a habit, eating will become more pleasurable and relaxed for the rest of your life.

Eating to hunger – what does that really mean? It means getting to know, all over again, what physical hunger feels like and really ‘tuning in’ to what our bodies are saying. 

It also means an end to dieting, bingeing and deprivation.

So, here are a few key points to consider:

1.Ask yourself ‘am I hungry?’.  If you are not sure, do not eat, it means you aren’t hungry.  You might be thinking ‘How do I know if I am hungry?’.  You may have forgotten what it is like to really feel hungry – for various reasons e.g. you eat before you get hungry or you eat because it’s mealtime.

2.Think of food as ‘helpful’ and ‘unhelpful’.  Labelling food as good or bad leads to cutting out foods, which then leads to feelings of deprivation which leads to anger, rebelliousness, then bingeing, then guilt and remorse.  So, is it a helpful food?  Will it enhance or impair my progress?

3.You are in charge and can make choices! The truth is, you make your own choices and no-0ne else decides what to put into your mouth.  So it is useful to put in place the following mantra:  Do I really want that?  I could eat that, it is my choice – but do I really feel like it, will it enhance or impair?    So by ‘connecting’ with your body in this way,  you can also increase your sense of self worth, self esteem and confidence.

Look out for my next blog on different types of hunger!

The good news is that honey is good for you and it is not fattening!

One tablespoon of honey contains 22 calories. One tablespoon of white sugar contains 16 calories. But honey is not more fattening because it is a whole food as opposed to a refined, processed food.  Forget the number of calories, it is what is in the food that matters.

So, honey in its natural state is a carbohydrate. But also present are protein, vitamins and minerals. This is why honey is a whole food, while refined sugar is “pure” carbohydrate (glucose) as there are no minerals or vitamins.

Honey is quickly absorbed into the bloodstream, giving a quick energy boost to the body.  So it is a good option after exercise to reinvigorate tired muscles. However, because of it’s composition, it digests more slowly than refined sugar (which is a good thing).

Honey is a healthier option when sweetening food, compared to sweeteners or table sugar.  It is also healthier for your teeth.  This is because it contains antioxidants which do not exist in refined sugar. However as it is extremely high in fructose, glucose and sucrose sugars, I would advise eating a very small amount each day. Perhaps only a teaspoon or two a day at most, instead of refined white sugar.

Another benefit of  honey is that it helps the digestive system to stay in good working order by breaking down your food and killing off any bad bacteria which can cause stomach upsets.   It is a great laxative!

Honey also offers incredible antiseptic, antioxidant and cleansing properties for our body and health, it can help to fight infection and aids tissue healing and helps to reduce inflammation.

Dark, opaque honeys have stronger antioxidant activity than clear, light ones

A really good honey is Manuka Honey, [especially if it is ‘active’].  This has lots of properties and is particulary good for the skin and in treating burns.

And let’s not forget that tickly cough or sore throat! A glass of warm honey and lemon juice will sort this out for you.  Have you noticed that many cough medicines and cough drops contains honey?  This is because it can help to kill bacteria.

The best way to choose your honey is to look at the ingredients listed on the jar. If nothing else has been added then it is good.

Finally, honey, if taken on an empty stomach with water and lemon, may help with weight loss.  This is a drink option worth trying! 

Hope you have found this information useful – do let me have your comments!

Wholegrain breads

Some clients say to me ‘I can’t eat carbs, they bloat me’ or ‘I put on weight if I eat carbs, so I stick to protein’.

 But which carbohydrates are they talking about?

 We need carbs for fuel and energy [blood glucose which maintains our blood sugar level].   Our brain, nervous system and heart need a constant supply in order to function properly.  Our muscles need carbs too [glycogen]. 

 If we avoid eating the right kind of carbohydrates [whole grains] –, we are depriving our bodies of essential fuel, fibre, vitamins and minerals.

 At present, there is a trend towards diets that are based on mainly protein. Although they seem to work well for a while, some nutritionists believe that eating to much protein could result in stress on the kidneys.  Yes – eating protein foods does keep you fuller for longer which means less snacking and less hunger.  It is also a fact that when digesting protein, the body uses up more energy [calories] than fat and carbohydrates.

 But – and you knew that was coming – it is crucial to ensure you are not depriving your body of those other essential nutritents that protein alone cannot provide.

 So my tip to you is:  Eat regularly, spread meals evenly throughout the day and include all the essential food groups in your diet.  Avoid skipping meals to keep control of your hunger.  This is not the way to look after your body!

Some complex carbohydrates that are ‘helpful’ are:

 Bran

Wheat germ

Sprouted grain bread, Pumpernickel, Dark Rye

Spelt

Brown rice

Sweet potatoes

Barley,

Oats

Lentils, Chickpeas, Beans, Peas, Corn

Millet

Quinoa

Wholegrain cereals such as Oatabix, Sugar free Muesli, All bran, Porridge

Root vegetables such as raw carrots, turnips, leeks and radishes, Nuts and seeds

Green veg – Watercress, broccoli, brussel sprouts, spinach, green

Grapefruit, Pears, apples, berries. i.e. firm fruits

Do you feel that while you are on holiday you want to relax and not worry about what you choose to eat?  This is a time to let go, enjoy and who cares if you put weight on?

Well, there is a way you can still enjoy everything and ‘maintain’ your weight.  Of course, even if you aren’t going on a holiday, this kind of mindset applies to any situation where there’s an abundance of food – in other words, every day of your life!

Here are some thoughts that you might recognise – can you change your mindset?  It takes a bit of practice but it is not difficult.

“I am on holiday so I am going to eat as much as I want”                                                                                                                                                                                                                                                                                                                                New mindset: I’m on holiday, so I’m going to eat as much as I want, but not more than I need.

“I dieted before I came and I’ll go back on my diet when I get home to lose what I gain. I better enjoy it while I can”
New mindset: I can eat what I love and enjoy what I eat every day.

“Food is everywhere all the time so I can eat constantly”.
New mindset: Food is everywhere all the time so I could wait to eat until I’m actually hungry.

“The buffets are amazing! I’m going to try everything”.
New mindset: The buffets are amazing! I can choose what I love and skip the rest.

“I’m not going to worry about what I eat this week”
New mindset: I eat to meet my needs for nourishment and enjoyment no matter where I am.

“I have to get my money’s worth”.
New mindset: I get my money’s worth when I eat exactly what I need. More than that is a waste of food and makes me feel uncomfortable.

“I’m going to eat until I’m stuffed”.
New mindset: I’m going to eat until I feel content then I’m going to relax with a good book.

“I’ll eat until I’m stuffed tonight but I’ll go to the gym to make up for it tomorrow.
New mindset:: I’ll eat until I’m comfortable tonight. Maybe I’ll go to the gym tomorrow.

Holiday mindset: I know I’ll gain ten pounds.
New mindset: I know I’ll enjoy an abundance of wonderful food and come home feeling great!

So – by changing your  mindset to “ I can eat what I love and stop when I am satisfied”, you’ll enjoy your holiday 10 times more and come home feeling and looking fabulous.