healthy food | Kai Chronicles

Archive for the tag “healthy food”

28 Mar 2013

How to set yourself up to succeed

http://www.123rf.com

As April 1st looms, I am considering my choices. I know I have to restrict my diet again. I know wheat & gluten especially are making me ill and pooing all over my life.

I know that I am being lazy and unmotivated, in my health and writing.

I know I feel soooo much better when I exercise daily and eat very little complex carbs.

I know I love a nice piece of cake or a really great muffin. And chocolate…goodness me, I love chocolate.

I know I don’t want to live without these things.

I know that if I restrict them, I will only want them even more in a month or two.

I know that my past “diets” have been successful for short periods only.

I know I need to make it a lasting lifestyle change. But how?

I don’t want to be a martyr but I do want to look and feel ~~good~~ great.

The older I get, the wiser I become. I know myself fairly well these days.

Restricting all will only last a short time, this I already know so I’ve come up with some tips for myself (and maybe for you) to ensure my success and good health.

Write down goals, dreams and desires for yourself. Post them where you will view daily.
Make the commitment: Be true to yourself and fight (yourself) for a better life and way of living.
Read and watch: Anything and everything that will motivate & inspire you to stick to your goals. This may need to be done daily!!
Delay gratification: We live in a ‘I WANT IT NOW’ society and maybe that is why we are all so spoilt. Hard work, patience and determination deserves reward, nothing less.
Celebrate your wins: Preferably not with something you are restricting!! Choose a treat that will enhance your wellbeing: a massage, a day at the beach, a long walk or snuggle down with a book or your favourite TV show.
If it makes you feel good, keep doing it. If it makes you feel bad, stop doing it. Sounds simple, eh?
Set aside time for quiet: meditation, reading, journal writing, a hot bath. Choose a time when you are guaranteed silence to just be.
Be grateful for what you have: Being thankful for everything in your life, the good and the bad will turn every experience into a lesson, not a drama-filled crisis.
Step out of your comfort zone: Do something that you have always been too afraid to do. This is a great way to boost confidence that will spill over to many areas of your life.
Take a day off each week: Have one free day with no rules, restrictions or boundaries. If your one day turns into two, then three….you’ll have to start over from the beginning again.

I’m loving #10. I have decided that Sunday, the traditional day of rest will be my day off. It doesn’t mean that I will eat everything in the house or not exercise even if I feel like it. It means I will have a day to sleep-in, relax, be more casual with myself. I’m confident that these guidelines will be the way to a positive, life-long solution instead of the constant see-saw I have been living on for the past 8+ years.

Life is hard sometimes but often, we make it harder than it has to be. My goal is to have a happy family, stress-free career, care-free lifestyle, healthy and fit body and a creative mind. I’m nearly there…I’m so close to it. Any.Day.Now.

On my next big win (selling an article) I am booking myself in for a massage.

What are your favourite ways to celebrate a victory?

Posted in Fitness, Food, Health, Wellbeing and tagged commitment, guidelines to success, healthy food

06 Mar 2013

1 Comment

What’s Working for me Wednesday

My regular WWW pic wouldn’t load today..guess I’m meant to use this one.
© J Morton Photos

I’m beginning to really like Wednesdays. Typically, my Wday goes like this:

10 minutes of meditation and gratefulness
an hour+ of baking
take Master T to school
yoga
food shopping
an afternoon of work (may include research….magazine reading)
blog post
tap dancing class
an early night

I almost consider Wednesday to be a “day off”. I usually don’t schedule too much and never get bogged down with details. Today, I submitted an article – 2 days before deadline (yes!) and submitted a pitch to a new (for me) national health magazine. And all that is great but what I really loved the most was baking.

Today I made chocolate-banana muffins, muesli bars and gluten-free almond biscotti. Even though I need to eat some gluten daily, I like having gluten-free food. I did try a muffin and a muesli bar – they’re both delish but it’s the GF biscotti that’s working for me this Wednesday!

I’m not even big on biscotti but I love my coffee and the two go hand in hand. This biscotti has been adapted from a recipe I picked up somewhere along my travels. I suited it to what I had so that is what I will present. I like to mix things up and I alter recipes all the time. So, here’s my own version of GF Almond Biscotti. Enjoy with a good espresso or latte.

GF Almond Biscotti

GF Almond Biscotti with coffee

1 tsp baking powder

170g pure icing sugar

100g coconut flour

180g quinoa flour

100g almond meal

20g blanched and toasted almonds

2 eggs + 1 yolk

1/4 tsp almond essence

1 egg white (for brushing)

METHOD

Combine all the dry ingredients together

Slowly add eggs and essence

Mix to combine well – add a little water to bind if needed (1 tsp at a time)

Knead to make a dough

Mould dough into a log shape

going in the oven

Refrigerate for 15 minutes

Brush with egg whites

Bake for 8 minutes at 160

almost ready

Remove from oven and slice to desired size

Return to oven and dry out - when hard, they are ready.

I left the oven on 160 for 20-30 minutes then turned off and left them in there to dry out. That seemed to work but they were a little soft in the middle so more time could be given.

Hope that recipe works for someone else!!

Happy Baking!

Posted in Food, Health and tagged baking, GF Almond Biscotti, gluten free, Goethe quote, healthy food, homemade, what's working for me Wednesday

24 Feb 2013

What’s going in my mouth

I’ve been on a bit of a binge (meaning I’ve been eating more than my usual) this past week. I blame PMS. It’s shocking how the prelude to that time of the month can affect eating habits!! I’m all good now….until next month that is!

Aside from that, I am doing well on the 80/20 regime. That is 80% of my intake is very healthy, gluten-free, dairy-free, alcohol-free and yeast-free and the other 20% is carefree and guilt-free!! This does not mean I eat donuts, cakes, fast food or drink beer, not every day….anyway! Even my guilt-free 20% is fairly healthy stuff. I do eat a little chocolate everyday.

So, here was some (just some) of what’s been going in my mouth.

A breakfast favourite: Yogurt and my homemade muesli…love..

Who doesn’t love popcorn?

Veggie pizza on a polenta base (yes, gluten free!). I did use a little cheese. It was nice to be able to share Friday night pizza with the boys.

This gluten and dairy free banana and coconut loaf is delicious…stay tuned for the recipe in another post.

Tuna salad on GF quinoa crackers…quite yummy

Hummus, tuna, baby spinach and tomato on rye (not the best for my tummy so I need to give these up and go GF)

Posted in Food, Health and tagged chocolate, gluten free, healthy food, what's going in my mouth | Leave a Comment

17 Feb 2013

A budget life

Life as I knew it has changed recently. Mr M has enforced a family budget. I totally get it. We were not saving any money and spending was getting out of hand. Anything we wanted, we got it. Well, no more. The foot has dropped.

I used to go to the local supermarket almost daily. And although I do not have a figure to produce (I’m too scared to add up all the EFTPOS transactions on my bank statement), I guesstimate that I was spending $200-$250 per week there. Some people may think this is not much but let me remind you that we are a family of 3 and 7-year-old Master T still only eats toddler amounts of food.

Food costs a lot in WA – in Australia actually. I love my food and I hate having to budget the groceries, especially when eating “healthy” and gluten-free costs more than eating packaged, processed shit. I do understand how people eat fast food daily – you probably can eat cheaper that way. Don’t get me wrong – I’m not saying that’s an option for me or my family because it’s not. It’s a lazy and unhealthy way of life. But eating whole, healthy food takes time and planning.

I am now planning meals for up to 10 days in advance. I am limiting my supermarket visits to 2 times a week only. This has been my first week and I have not mastered this skill yet but I am within my budget. But unfortunately, I will not have any surplus funds – I really thought I would have some extra money to go towards next week.

So, how much is the budget? $150 per week. This is quite a cut and sacrifices are being made. I still want to eat healthy and this budget cut will help reduce the amount of crap I used to buy; not that I bought too many processed items. As mentioned in my last post, I am back to weekly baking, which I love to do. It’s a sure way of knowing what goes into the treats and sweets that my family loves. And, in the long run, it is cheaper.

I’m off now to spend the last $12.80 of this week’s budget. I need to get milk, whole oats, wraps, risotto and mushrooms. I wonder if this is even possible. I hope something is on sale.

Do you have a grocery budget? If yes, do you stick to it?

Posted in Food, Wellbeing and tagged budget, groceries, healthy food, lifestyle, money | Leave a Comment

11 Feb 2013

2 Comments

What’s going in my mouth!

Last week, I skipped my post but let me assure you, I have been eating! I was in Sydney last week and Fremantle the week before, so you will notice some not-so-healthy but delicious items in the photo log.

I have also reintroduced some complex carbs like, brown rice and rye crackers on occasion. And I am sure I’m consuming too many simple carbs. So many things to figure out……who’s to know what’s the best path to health.

Anyway, it’s been a yummy fortnight!

A trip to Fremantle is not complete without a stop at the Little Creatures Brewery. I chose the cider over beer…a decision that may have turned me off beer!! It was so delish!

I love these fresh date rolls…great snack.

SYDNEY – Frozen yogurt from Yogurberry on George Street

SYDNEY – A pure indulgence – it was yum and I’m so glad I didn’t want more.

SYDNEY – decaf, soy flatwhite…this one was the best and at the airport even!!

SYDNEY – Thai food (forget name of dish). It was yummy and not at all spicy. This was my re-intro back to complex carbs – I was so full!

Wine and OJ…refreshing

Brown and wild rice salad with greens beans, corn and kale

Homemade lemon polenta cake with berry sorbet…a gluten-free treat

Looking at these photos, it looks like I’ve been on a binge!!! I did eat healthy food too…..sometimes ya just gotta give in to temptation!!

Posted in Food, Travel and tagged decaf, Fremantle, gluten free, healthy dessert, healthy food, indulgence, Sydney, what's going in my mouth

08 Feb 2013

2 Comments

How I beat a throat infection without penicillin

In a recent post, I ~~spoke~~ whinged about how I contracted a virus of some kind on my quick trip to Sydney. On day 4 of such virus and back home in Western Australia, I went to the doctor suffering from severe body aches and a sore throat that was preventing me from eating (sacrilege).

By the time I actually saw the doctor, I was beginning to feel better (thankfully the body aches were gone) so I made the decision to take the prescription for penicillin but I had no intention of filling it.

I did go to the local chemist for a chat about immunity boosters. I bought some defence vitamins and Betadine sore throat gargle. I was advised to gargle 3 times daily and to increase the dosage of the supplements. I agreed that if I was not better at the end of 2 days, I would fill the prescription. It was the chemist’s opinion that a throat infection could not be cured without anti-biotics or penicillin but the fact I was seeing improvement meant my body was fighting the infection.

Now, 48 hours later, I am well enough to know for sure that I will not be filling the script. Here’s how I did it.

Even though my throat was still sore, I resumed healthy eating (fresh fruit, yoghurt, protein, veggies and then some carbs*)
I used the Betadine gargle x 3 daily
I took 2 supplements (garlic, vit C, horseradish, zinc and high levels of echinacea) 3 times daily, which is well above the recommended dose
I drank hot lemon, honey and fresh ginger drinks before bed
I resumed my 6am fitness regime (including 45 minutes of dance cardio!)
I resumed my daily meditation
I used positive affirmations
I resumed work
I drank water
I harden up and got on with my life

Please note that I had taken 2100mg of Vitamin C before I saw the doctor. I use vitamin C quite regularly and not just to fight infection. Want to know more…look at this post.

Now, I’m not suggesting that everyone choose this path. But I do suggest that you listen to your body and I highly advocate using natural remedies before taking anti-biotics, which in my opinion are over prescribed. I believe in preventative medicine. This means taking care of yourself on a daily basis not just when you’re struck down with an illness. I do take care of myself and I get pretty pissed off when I pick up a virus from an airplane, train or hostel. I also think I’m invincible. This latest virus has proven me wrong. I beat it because I do take care of my mind, body and spirit daily. But, I am human and therefore, not perfect…..

*NOTE: Someone told me that I may have gotten sick because of my vast reduction of complex carbs over the month of January!! Oh really???? I may do a post later about this. Please feel free to comment.

Posted in Food, Health and tagged affirmations, cures without prescription, health, healthy food, natural remedies, virus

27 Jan 2013

What’s going in my mouth.

Here I am at 8pm on Sunday night and frantic about getting this post published. And it’s mostly going to be photos so it’s an easy one, yet I’m rushing. I go to bed at 9pm you know!!

I’m happy with my eating this week. When I toasted cinnamon raison bread this morning for Master T, I wanted it so badly but I did not succumb to the scented bread. I don’t understand why I always struggle 3 weeks in without bread. It was the same with cigarettes but worse at the 2 month mark. Anyway, enough about bread and cigarettes……I’m so done with those poisons. I will admit to having the odd carb, just a bite here and there…not bread but say a cracker or a couple cheezels. It’s no big deal if you don’t make it that way.

I’m off to Sydney in 5 days and will loosen up a bit while on my working/educational holiday. You’ll have to wait until next Sunday to see how over the top I go…lol!!!

Not the best pic but this is lentil salad with eggplant and sheep’s feta! It was delish.

One of my all time fav dishes: falafel, hummus and fresh salad!!

Eat your veggies…broccoli is always a winner with me!

My breakfast now consists of a rice milk and berry smoothie. Sometimes I add a tablespoon of greek yoghurt.

I have an evening tea ritual. Sometimes it’s Lemongrass and ginger or rooibos or my calming blend.

Now, it’s teatime….sweet dreams.

Posted in Food and tagged falafel, healthy food, smoothie, what's going in my mouth | Leave a Comment

20 Jan 2013

1 Comment

What’s going in my mouth!

It’s been a week of good food, good coffee and good chocolate. Yes, even though I am on a very committed and strict fitness regime, I am eating chocolate. It’s the whole reason I’m getting up at 5:30am and working out for 1.5 hours each and every day.

Today was day 18 of the 30 day challenge (Tracy Anderson Method) and I really struggled. I’m dealing with the mental side of it now and my mind is saying, ‘stay in bed this morning, it’s Sunday.’ But there’s no way I’m going to let the negative side of me win this time.

Today was day 8 in the second series of moves. I feel I’ve been a bit slack because I’m only up to 40 reps in the leg movements but 60 in the ab work and my standard of 1 minute for the arm work. I am proud of the fact that I’m doing 40 minutes of dance cardio EVERY day now though. This, I won’t bother upping to the max time of 60 minutes…..who has time for that in their day!!

I’m still experiencing belly bloat after most meals, which really upsets me. To have a flat stomach is a major reason I’m doing this (vanity? sure). My legs and ass are looking FAB and during my workout, my abs look pretty damn fine (minus the tiny muffin top). Maybe my meal portions are too large or I’m eating too much chocolate….? Oh well, I’d rather eat the chocolate and live with a tiny tummy roll then not have the chocolate.

Here’s the other, less chocolatey things I’ve been putting in my mouth this week.

Fresh watermelon….delicious.

Decaf espresso…I refuse to give up my daily (twice..) coffee. I mix it will steamed malt-free soy milk.

Fresh fruit in watermelon and mint puree

BBQ salmon with steamed green beans and carrots.

Prawn salad on lettuce with cherry tomatoes.

Garden salad with tuna slices and fresh apple.

Fresh juice made from carrot, apple, lemon, celery, beetroot and spinach

Green and Black’s organic 70% chocolate…..yum

How’s your fitness or eating regime going? Have any good, wheat-free, low carb recipes to share?

Posted in Fitness, Food, Health and tagged chocolate, fitness, healthy food, Tracy Anderson, what's going in my mouth

11 Jan 2013

2 Comments

What’s going in my mouth!

This will mark the first of a new series of weekly blog posts. I’ve been inspired by Jo Tracey over at andanyways.com to do a photo post. I’m so much about food that I figure it suits Kai Chronicles (kai means food, don’t you know?) to feature photos of what’s going in my mouth. So, here’s just a visual taste of what I’ve been eating this week. Bon appetite!

Here’s what’s in my fridge

Tuna salad on lettuce with dill pickles

Strawberry & kiwi salad with mint and dates

fresh grapes and cherries

eggplant with olives and fresh cherry tomatoes

BBQ free-range chicken

Posted in Health and tagged food, healthy food, photos, what's going in my mouth

12 Dec 2012

WWW – What’s Working for me Wednesday

I missed the last 2 weeks of WWW. I had too much working for me those past weeks because I was on holiday in far north Queensland!!! This Wednesday though, I am back to reality and back to writing. Believe me, I was surprised to not have written at all during my holiday. That was not my intent at all.

I’m on day 3 now of my healthy eating and all is well. My diet consists of dairy-free smoothies, vegetables, some fruit, probiotic yoghurt and protein(nuts, free-range chicken, salmon and eggs)..and decaf coffee..lots of coffee. I have been wanting something sweet so today I made a flourless chocolate cake. It’s more like a brownie and very yummy. It’s definitely what’s working for me this Wednesday!!!

I found the recipe in the pages of a past House & Garden magazine. There was a 3-page spread by Teresa Cutter on chocolate treats that are good for you. She says

Chocolate comes from the antioxidant-packed cocoa or cacao bean, which is also a source of minerals such as magnesium, calcium, chromium and iron.

Great news, Teresa!!!

So far, I’ve tried 2 of the 8 chocolate recipes that she provided and both have been easy, healthy and delicious. The cake has very few ingredients and I whipped it up in less than 10 minutes. Even Master T liked it. I just wish I could have had a glass of cold milk with my piece like he did!! If you want to try it, here’s the recipe.

you’ll need this

and this

280g quality dark chocolate ( I used 70%)

2/3 cup organic coconut oil

4 free-range eggs

2/3 cups almond meal

2 Tbsp cornflour or arrowroot flour (I used potato flour)

Preheat oven to 180. Grease and paper a 20cm springform pan.

melt chocolate and oil

Place chocolate and oil in bowl and set over a pan of simmering water.Stir to melt the chocolate.

add eggs

Remove from heat and whisk in eggs.

Stir in dry ingredients and combine well.

ready for the oven

Pour into pan. Bake for 20 minutes or until a skewer comes out with moist crumbs. Cool slightly in tin then refrigerate for 3 hours (I did 1 hour and it was fine). I sprinkled the cooled cake with pure cocoa powder before serving.

Keep in mind that this cake is very, very moist and quite oily. It does taste of coconut and has a mealy texture due to the almond meal. To me though, any dessert that contains chocolate and no gluten, yeast or dairy is a winner!!! Maybe I really can have my cake and eat it too….

Posted in Food, Health, Recipes and tagged cake, chocolate, coconut oil, dairy free, flourless chocolate cake, gluten free, healthy dessert, healthy food, Teresa Cutter | Leave a Comment

Kai Chronicles

A food, health, wellbeing and travel journal.

Archive for the tag “healthy food”

How to set yourself up to succeed

What’s Working for me Wednesday

What’s going in my mouth

A budget life

What’s going in my mouth!

How I beat a throat infection without penicillin

What’s going in my mouth.

What’s going in my mouth!

What’s going in my mouth!

WWW – What’s Working for me Wednesday

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Jennifer Morton

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