healthy

The Next 21 Days – Day 4

by Chavah Kinloch on March 8, 2011

Surviving on Less

One of the biggest hurdles I face right now is budget restraints. The roll on effect is that it’s harder to make good food choices. We’re cutting costs left, right and centre due changing circumstances that are beyond our control unfortunately. It’s not forever, in fact it’s only for a little while longer (crossing fingers) but for now one of the easiest things for us to do is to cut our grocery bill.

We’re basically living on half the food budget we would normally would. You might think, well if you can afford to cut it in half it must be pretty big. No, it’s wasn’t huge but it did allow for a few *luxury items, oh you know like fruit, veges and meat. *That was sarcasm. A family our size needs a lot of groceries. Each fortnight we go through 15 litres of milk alone, that’s not including Bostons milk. Can you picture lining your trolley with 15 litres of milk and 8-14 loaves of bread…which I rarely even eat. (I know this volume is the reality of many others out there too) Think of how much room those groceries take up in a trolley. If I go shopping with only one kid in tow, I get some really ugly looks. Just the other day a guy made comment (scoffed at me) that I must really like apples because I had two large bags full of them. If only he could read my mind, I was considering loading up another bag while they were on sale lol. All he could see was me. Little does he know those apples lasted all of a week. 1-2 apples a day x 6 people (and sometimes visitors) x 7-14 days = shut your mouth and stop judging me. (Wish he could read that.)

So right now, because of the current budget situation it’s back to the basics only. Basics which include nappies, wipes, toothpaste & shampoo etc. Any parent can tell you how much that can set you back, it doesn’t leave much room to play.

Now I have no problem with living on a smaller budget. I’ve lived on much less before and I know all about delayed gratification. Sacrifice pays off when it comes to things like this but I do wish NZ had a coupon system like the US. I have no shame when it comes to making money go further, I’d clip coupons till the supermarkets were paying me to take their produce.

What I do find difficult though is not having access to anywhere near as much good food as we’re used to. The place we live doesn’t have many shopping options like there are in bigger cities. Instead of my healthy food options, we’re left to get creative with bags of flour and bread. Caaaarbs! How’s a girl meant to lose weight like that? The hard way is how but it is still possible.

Yes I have recipes, yes I have bits of healthy foods to substitute but overall it takes a hell of a lot of time to get my food ready. I can’t just grab a lettuce to tear up to make a quick salad because 1 lettuce alone can cost up to $5. It’s completely frustrating.

Now, I know I’m not the only person feeling the pinch of this recession. I know because I’m involved in both the property and art industries, two of the hardest hit professions. I’ve witnessed galleries closing and heard horror stories of people abandoning projects.

So I figure today I might just share a few groceries essentials (for us anyway) that are able to be bought low cost and not make you lose everything you’ve been working hard for. Affordable options that can be used in multiple ways. If you have a family like mine, these few ingredients will make sure everyone is still getting what they need.

Disclaimer: We do actually purchase more than mentioned in the list below but if I had to scrape it all back, this would be the list.

Low Cost – Good Eating

Fresh Corn
Mince (the best you can afford to buy – less fat)
Eggs
Skim Milk
(Wholemeal) flour
Wholemeal bread
Carrots
Apples (only occasionally on sale but these are essential for us)
Tomatoes
Tuna
Pasta
Onions
Rice
Canned tomatoes
Canned fruit
Baked beans
Peanut Butter
Oatmeal

When these items are eaten correctly eg not smothered in butter; and are used in combinations to help them reach their full potential, this very small list of groceries can absolutely be enough to help your efforts. Mix them together, get creative and it doesn’t have to feel like you’re eating the same few things over and over again.

{ 11 comments }

The Next 21 Days- Day 3

by Chavah Kinloch on March 6, 2011

I’m not doing so good at writing everyday so far. I’m basically just too tired. I didn’t stop to think of the timing of this challenge so please just bare with me as I get back on top of things in the blogging world. Every day will be covered, I just may be a bit slow to write about it.

Burn Calories During Family Fun Time

One of my favourite things in this world is spending time with my family. Part of the reason I want myself and my husband to be healthy is to set a good example to our children, we are after all their biggest influence in life.

With the weather still being sunny (most of the time) what better way to get fit, create memories and set a good example than by going on bush walks/hikes/tramps/trails – whatever it is you call them where you live. This is how we’re spending a lot of our time on weekends. Just hanging out being active at least one day per weekend and hey, the bonus is that these walks are free. No gym membership necessary.

Children are naturally active – or at least the should be. I don’t think my own kids realise how much of an example they set for me. Every day they’re outside riding their bikes and scooters, playing hula hoop, skipping or kicking/bouncing a ball around. The swing on their playground and climb trees and fences. They’re doing what I did when I was young and I know they’re having fun. So since last year I’ve been trying to take a leaf out of their book by re-learning how to just play.

By doing little things like these walks, I don’t even feel like there’s any effort being put in because they’re fun and new, but two hour walks in the scorching sun? Yep. They work. So get out there, grab your kids or grab your BFF and go exploring the world around you.

Each week an adult only needs two and a half hours of moderate exercise or 75 minutes of vigorous activity to stay healthy; with just one fun family day out a week a person can accomplish that in the one day. It’s so simple. After that, everything else you do in the week is a bonus. Seems like a win to me!

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Happy Weigh In Day

by Chavah Kinloch on January 14, 2011

I’m in a very peaceful mood today. The sun is shining, my kids have been great, I have painting to do and thankfully, weigh in was just the icing on the cake.

I lost weight this week! Not much but the scales still moved in the right direction so that’s success. It’s the recommended amount of weight loss to ensure long term success; 500g aka 1lb (and a bit).

This week my lower body started looking different…which is a good thing. Really good in fact. I thought maybe it was all just in my head but after taking my measurements today I’m happy to say that I was right!

I lost 5.5cm from my hips and 4.5cm from my thigh. When my thighs are slim they’re still the equivalent to two of some womens but I’ve grown to love the chunk thanks to people like  Beyonce. God bless you Beyonce, Jennifer Lopez and Drew Barrymore.  It’s no longer a sin to be a woman with curves in this day and age…unless you live in L.A.

I’ve actually had a week off my workouts this week because I have a few injuries. It’s been more about good food and eating a lot. It seems good things happen when I rest. I’m hoping to get back into things tonight, things feel better enough for me to do something but it’ll still be another week or two before I’m able to really get right in there. So for now I’ll just be getting creative at home. We’ll see how it all goes! Might be time to pull out my boxing bag. Yay :D

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Four Sleeps Till Christmas – Let’s Talk About Food!

by Chavah Kinloch on December 21, 2010

How are you going with your Christmas meal plans? We usually have the traditional type of meal in our home, an umu or hangi if we’re with my extended family or a bbq if it’s really hot! This year we’re having roast lamb but I thought I’d share some other recipes that have really taken my fancy.

This first one I saw Gordon Ramsay make on one of his many shows this past weekend. If I find out where to get gammon, this will be what we’re having next year!

Gordon Ramsay’s Maple and Mustard Glazed Ham

Ingredients

1 whole leg of gammon , smoked or unsmoked, around 5kg weight bone-in

1 cinnamon stick

1 tsp peppercorns

1 tsp coriander seeds

2 bay leaves

about 25 whole cloves

Glaze

200ml maple syrup

2 tbsp coarse-grain mustard

2 tbsp Worcestershire sauce

2 tbsp soy sauce

Method

Put the gammon in a very large pan and cover with cold water. Add the spices and bay. Bring to the boil, then turn down and simmer for around 1 hr 50 mins, topping up the water level with boiling water, if necessary. Scoop off any scum that rises to the top every now and then.

Carefully pour the liquid away (I like to keep it for making soup), then let the ham cool a little while you heat the oven to 190C/fan 170C/gas 5. Lift the ham into a large roasting tin, then cut away the skin leaving behind an even layer of fat. Score the fat all over in a criss-cross pattern, then stud cloves all over the ham. Can now be chilled for up to 2 days.

Mix the glaze ingredients in a jug. Pour half over the fat, roast for 15 mins, then pour over the rest and return to the oven for another 35 mins, basting with the pan juices 3-4 times as it bakes. Turn the pan around a few times during cooking so the fat colours evenly. Remove from the oven and allow to rest for 15 mins before carving. Can be roasted on the day or up to 2 days ahead and served cold.

Serves 8 – 10

The next recipe is just something I know my kids and husband would really enjoy. Seriously, what is better than dipping foods and melted cheese? We’ve been meaning to do this for over a year now. We might just make this one for Christmas. The following is Jamie Oliver’s recipe:

Beautiful Baked Camembert

Ingredients

1 x 250g Camembert, in its box

1 clove garlic, finely sliced

Some fresh rosemary tips

Olive oil

Stale bread, cut into bite-sized chunks

Woody rosemary sprigs, stripped

Pinch of sea salt

Small handful of dried cranberries and mixed nuts

Method

Preheat the oven to 180ºC/350ºF/gas mark 4.

Leaving it in the box, score around the top of a 250g Camembert about ½cm in and cut off the top layer of skin.

Finely slice a peeled garlic clove and poke it into the top of the cheese with a few fresh rosemary tips.

Drizzle with a little olive oil then bake in the hot oven for 15 to 20 minutes, or until gorgeous and oozy in the middle.

Thread bite-sized pieces of stale bread onto stripped woody rosemary sprigs, drizzle them with olive oil and a tiny pinch of sea salt to help them crisp up then lay them on a tray and pop in the oven to cook with the Camembert.

Finely chop a small handful dried cranberries and mixed nuts and put them in a little bowl.

Once your bread skewers are golden and crisp and your cheese is oozy, put everything out on a board then dunk a bit of toasted bread in the gooey cheese and dip it in the cranberry and nuts – a little mouthful of 1980’s heaven.

For an alternative, you could dip vegetable slices like capsicum, celery and carrots. Or just use it as a spread!

The last recipe is one that arrived in my mailbox yesterday in my latest healthy foods magazine. So not only will it be delicious, it’s been modified to be health conscious. Get in on this!

Apple and Blueberry Crumble Cake

Filling

1C unsweetened apple juice

4 Tbsp cornflour

1 Tbsp sugar

1/2 tsp cinnamon

1 tsp vanilla essence

4 apples, peeled, thinly sliced

Crumble Topping

1 1/4C plain flour

3/4C (70g) ground almonds

2 tsp sugar

2 Tbsp low-fat plain yoghurt

3 Tbsp liquid honey

300g fresh blueberries

Base

100g reduced-fat spread, softened

1/3C sugar

1 egg

1C self raising flour

100ml trim milk

Method

Preheat oven to 180 degrees Celsius. Line the base of a 20cm (8 inch) round springform cake tine with baking paper.

To make filling: Combine 1/3 cup apple juice with cornflour and mix well. Set aside. In a saucepan, combine the remaining apple juice, sugar, cinnamon and vanilla and bring to the boil. Reduce heat and stir in cornflour mixture. Stir continuously until mixture thickens. Remove from heat. Add to apple slices and mix to coat slices.

To make crumble: Combine flour, almonds and sugar in a bowl. Add yoghurt and honey. Rub with fingertips to form a crumble consistency.

To make base: Combine spread and sugar in a bowl. Beat until pale and creamy. Add egg and beat to combine. Fold in flour and add milk. Mix gently.

Pour cake mixture into tin and level with a knife. Spread apple mixture over base then scatter crumble mixture on top. Bake for 1 hour 10 minutes or until a knife comes out clean. Leave to cool on a wire rack.

Decorate with blueberries then serve slices with yoghurt.

Now I’m hungry! What have you got on your menu this weekend? I’d love to know, I’m still putting ours together.

{ 6 comments }

21 Days of Accountability – Day 19

by Chavah Kinloch on August 30, 2010

If you’re not sweating anywhere, you’re not getting anywhere.

Not only is it a great quote, it’s our topic for the day.

It’s like this. Body fat is burned off in the form of heat. So if you’re working up a sweat, you’re burning off the fat. Remember that the next time you’re working out. It makes me feel better anyway… I often wonder if I’m the only sweater in the gym. Everyone else seems so dry! Then there’s greasy me. Not pretty.

The benefits of a good sweat are this. You improve sleep (that’s me!), relieve symptoms of depression (me again), boost immunity and reduce stress levels.

The perspiration achieved by exercise also boots out toxins and disease from our system. Another bonus is it softens skin and keeps pores clear (I’ve noticed that this month!).

Sweat is simply an indication that our body temperature is rising. All that’s happening is internally we’re burning calories and fat, turning them into energy. Remember what I said yesterday? Fat is just energy we haven’t used.

As I lose the weight, I’ll sweat a little more and in turn I have to remember to really up my water intake. All these things are a good sign that my metabolism is increasing.

So today’s challenge – Sweat like your life depends on it. It kind of does. :)

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21 Days of Accountability – Day 10

Helloooooo! I know, I’m SUPER late in posting today but I’m sure you’ll forgive me. It’s Saturday in NZ and I’ve been out doing what I should be doing, spending time with my family. That’s today’s topic. Involve family and friends. The easiest way to fail in this weight loss journey is to stop doing [...]

Winning The Battle

Have you ever had one of those days where you’re just so frustrated all you want to do is scream? Well that was me yesterday. I was thinking about just how homesick I was. I thought about where I wanted my career to go. I thought about how I wanted to see my cousin walk [...]

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