Travelling...be prepared

The last 2 days have been hectic (I think I need to read my last post!) with a quick down and back to Sydney to do some promotional interviews for our latest book. I was the good 'girl guide' and took some snacks with me so as not to be caught out- hungry, with low blood sugars and dehydrated. For most travellers they are eating on the plane or grabbing a quick bite at a convenience store which may not always be the best option. This leaves you feeling exhausted and 'worst case scenario' you end up with a cold or getting sick. Fresh fruit is a great snack however you may have to surrender your innocent banana or apple at the airport! Packets of fruit and nuts (Sunbeam cranberry and macadamia are particularly nice) or a healthy muesli style bar ('Carmen's' fruit muesli bars are tasty and compact) are great to roam around the bottom of your bag for emergencies. Grab some fruit and small yoghurt's to pop in a bar fridge at the hotel and pre-order breakfast as room service so you are not tempted by the visual splendor of the buffet in the morning. This morning my co-author and I had a small juice and muesli with yoghurt which was filling and very tasty, however as we checked out, the restaurant was filled with guests that looked like they were chowing down before swimming the English Channel. Be proactive and don't let yourself get over-hungry and grab a couple of healthy snacks - whatever the situation

great quick snacks for the whole family

• fruit and nuts
• wholegrain crackers and cheese
• yoghurt with natural muesli
• wholegrain rice cakes with avocado
• fruit scone with light Philly cheese
• small smoothie
• dried fruit and cheese
• light cream cheese dip with carrot
• celery with peanut butter and sultanas
• mountain bread with grated cheese and salsa

Kate x

Busy Busy Busy

I cannot believe where the last week has gone (let alone the last year!). As we march towards Christmas I feel like we are all trying to cram so much into each week. Trying to do everything may cause some aspect of your life to fall apart and believe it or not this time of the year is notorious for challenging your physical and mental health.

My top tips for gaining some balance back:

• Plan your evening meals and check that you have all necessary ingredients at the beginning of each day
• Don't make things too complex (see my easy Barbecued salmon steak recipe below)
• Take 2 snacks to work or when you go out(fruit and nuts, fresh fruit and yoghurt, crackers and avocado
• water water water - don't just rely on hydrating with coffee and tea
• take a walk at lunch time or take the kids for a wander to the park in the afternoon
• Delegate jobs - you don't have to do it all
• Take time out for yourself (read a book or magazine, see a movie - I saw "Mao's last Dancer" last night - wonderful movie, even shed a few tears!!!

Yes it looks easy in print -but take a few minutes to re-assess your time (I did which is why I haven't blogged for a few days- but I am back!)

Pupil free day here with hubby on a day off- I think a nice relaxed breakfast on the deck sounds delightful!

Kate x

Salmon steaks
600 g Atlantic salmon cut into 4 steaks
Cajun spice or seasoning of choice
100ml plain low fat yogurt
2 tablespoon lemon juice

Mix the yoghurt, lemon juice, and teaspoon Cajun spice in a bowl and set aside.
Lightly season one side of the salmon steaks with the Cajun spice
Lightly spray the cooking surface with oil
Barbecue or pan fry until cooked through

Serve with a green salad using rocket, baby spinach and bean sprouts and drizzle with a sauce made with extra yoghurt, lemon juice and chopped fresh coriander.

Table for one please......

I was amazed recently to learn that the last census here is Australia revealed that 1/4 of our households are occupied by one person (that's around 2,000,000 people or 12 % of the population). Now I am sure there are a number who love the peace and quiet - I would love the occasional day where I could hang out by myself, make a very spicy curry and listen to my 80's music - without complaints; however not every day!!!! Living alone means dining alone which has the potential to be not only isolating but unhealthy. Some patients of mine have said they lack inspiration when only cooking for themselves, or can't be bothered or worse eat junk food all the time as no-one is watching them. Mealtimes are a chance for us to relax with family and friends, discus the day without the distraction of T.V and to set examples to our younger members of the family. Studies have shown that strong family ties and interactions reduce the risk of certain diseases, ensure we eat healthily and reduce anxieties. Don't take living with family for granted - set aside time to eat together- in our hectic lives it may not always be possible to sit down with the family every night (soccer training, dance, p and c meeting - I'm hearing you!) however try for even a Sunday 'Alfresco' or picnic.

If you are alone and prefer it that way, don't neglect your health. Make a quick chicken stir fry or marinate a salmon steak in some garlic and lime juice. A healthy home made pizza for one with a Greek salad or char grilled scallops with sweet chili and Asian greens is a nicer option, quicker and in many cases cheaper than an unhealthy takeaway. Remember even if the recipe makes 4 you have a lunch the next day and 2 re heats when you are late home from work a few nights.

If you do know of friends, family or neighbours dining alone every night- take them round a casserole to share or invite them to join you. You'll be glad that you did!

Kate x

11 weeks till Christmas!!

If you are like me and everything runs to a tight time schedule then you won't be surprised that it is indeed only 11 weeks till Christmas. Where has 2009 gone? Those of us living in the Southern hemisphere are starting to feel the sun on the back of our necks and dusting off the shorts and T.shirts that have been packed away for Winter. With this comes the realisation that a few items from last season are a little firm. Maybe they have shrunk? No it is time to shed those few kilos that crept on during the cooler months.
it is not about dieting - it is about putting the right food in, moving a little more and changing a few winter habits.

• My top tips to shed kilos without dieting
• Eat every 3 hours - small frequent meals ensure you don't stockpile
• Have a glass of water before each meal
• Take 1-2 spoon fulls off each main meal or get someone else to plate up for you
• Fill half your plate with vegetables or salad (did wonders for people living in Asia and the Mediterranean region
• Don't drink alcohol from Monday to Thursday and only in moderation Friday and the week end
• Dont just eat a biscuit or cake because it is in front of you - pick something that has a function for your body - yoghurt, cracker and cheese, fruit, salad sticks and low fat dip
• get out and move

Give these tips a go before starting any crash diet. remember dieting doesn't work however sensible food choices, less refined food and more fruit, vegetables, nuts, seeds, legumes and lean protein (the pieces of the puzzle that the body needs) will make you feel fabulous.
You have one body - treat it with respect!
Kate x

World Egg Day

It is World Egg day tomorrow!!! Love the egg - mother natures little vitamin capsule. Below is from the Australian Egg Corporation - and I am so glad National Heart Foundation has endorsed the little scrambler. It is a staple in my kids diets and got me through two "awful" pregnancies.

This year, we have something eggs-tra special to celebrate. The Australian Egg Corporation, in conjunction with the Heart Foundation, recently announced that all Australians can enjoy up to six eggs a week as part of a healthy balanced diet without increasing the risk of heart disease; just in time for World Egg Day!

With more than 200 million produced in Australia per year, eggs are one of our favourite things to eat. From poached and scrambled, or to top a delicious burger or salad, they make a tasty and nutritious addition to any meal.

Did you know?

· Eggs are one of a few naturally nutrient dense food products, contributing significantly more than 7% of the RDI for at least 11 different vitamins and minerals including iodine, zinc, omega-3 and folate, as well as containing important antioxidants.

· Eggs carry the Heart Foundation Tick because they are a nutritious food recommended as a part of healthy and balanced diet. All Australians including those with type 2 diabetes or metabolic syndrome can enjoy up to six eggs a week.

· An egg contains approximately 5g of fat, which is mostly made up of the healthy unsaturated fat needed for a healthy eating pattern. An egg contains only about 1.5g of saturated fat and no trans fats, which are the type that raise blood cholesterol and increase the risk of heart disease.

· Eggs provide the highest quality protein of all food sources, with just one serve providing 20% of the recommended dietary intake for protein. This also means eggs have a high satiety factor, making you feel fuller for longer.

These are just a few of the many reasons to include eggs in your diet that you may want to share with viewers on the eggs-ellent day! On the other hand, you might want to celebrate the day laughing over an egg ‘yoke’ or two.

Go-on get cracking

Kate x

The lunchbox

Whilst I am on a roll I will continue with the dreaded lunchbox.......I shouldn't keep saying dreaded, however I have met very few mums who actually enjoy filling this small plastic box. And ....it is such an important part of their school day as it provides the nourishment and energy whist out of your care. Which brings me to the point of how so many of them can look like a plastic 'party bag'!! Sorry to keep going on and on but I am passionate about feeding our kids well at school. I help in the classroom a few hours per week and I see how some of our little ones are returning from their breaks- if I said a Mini minor with a V8 engine on board, I wouldn't be too far from the truth! We need to be sending them off with slow release carbohydrate foods such as grain sandwiches, low fat dairy foods, bakery items based on grains and bran and fruits preferably with the skin on. All these foods will give them a slow release blood sugar rise helping them to concentrate and stay calm. Many parents ask me what they can put on their sandwiches that will sustain them as well as last in the lunchbox. meat, chicken and fish are fine when you eat them fresh however don't have a great staying power in the lunchbox. Dips are the underutilised sandwich filler as they are high in protein and some are high in iron and fibre. Examples are hommus, refried bean salsa, guacamole, baked beans mixed with cream cheese or leftover spag bol (or any leftovers for that matter)blended with plain yoghurt or Philly cream cheese. They give the humble sandwich staying power- better than a plain Vegemite, jam or honey sandwich which lasts them 20 minutes!

Try my home made hommus....too easy

Kate x

Hommus
440g can chickpeas drained
2 tablespoons lemon juice
2 tablespoon tahini
1/2 teaspoon cumin
2 tablespoon olive oil
1 clove crushed garlic

Place all ingredients in food processor and blend until the mix reaches the required consistency. This recipe makes 2 cups.
Children love to help operate the food processor. Once the lid is on it is very safe, although keep a close eye on them.

NOTE Chickpeas are high in iron, zinc and they have B group vitamins B1, B2 and B3 (essential for growth, healthy skin and eyes and metabolism)
Garlic contains Vitamin B1 and vitamin C

Back to school

The party is over and it is back to school (for us Queenslanders anyway!). Two weeks of flying by the seat of our pants has gone by so quickly. Spontaneous lunches and throw together dinners are now a thing of the past as routine returns to normal. Don't get me wrong I do love waking up and relaxing for the first few hours over a leisurely breakfast or suggesting a walk to the shops to pick up some fresh bread or a few sushi rolls. However routine is something my children love and they are looking forward to seeing their friends again. The one black cloud that hangs over most parents heads prior to the first day back is the thought of filling the dreaded lunchbox every single morning. The thing that destroys us is the fact that it can come home untouched or even unopened. Don't despair let me give you a few handy tips for the box

Fill with 5 items only (it is not a fishing tackle box!!)
make sure there is at least one piece of fruit (cut up ensures it may be eaten, rub lemon juice onto apple to stop it going brown)
use wholegrain bread or half grain/ half white for the sandwich
Pack frozen water or frozen plain or low fat flavoured milk in the box to keep the contents cool
Add cheese to the sandwich or have some grain crackers with cubed cheese
pack some chopped carrot, celery, snow pea or baby corn with a dip (hommus, cream cheese or avocado dip
if you bake use wholemeal flour, dried fruits and add baby rice cereal such as farex or iron fortified breakfast cereals for iron.
The kids love my cereal slice for their lunchbox and are happy to have a healthy lunchbox especially if it tastes good. Good lunch with back to school tomorrow
Kate x

Cereal slice
1cup dried fruit
1 cup self raising flour
1 cup dates (or try a mixture of dried fruit)
1 cup cornflakes (you can use any cereal in your cupboard)
125 g almonds(omit if nuts are an allergy risk)
125 g butter or margarine
1 cup brown sugar
1 egg (beaten)

Add all ingredients together, mixing well.
Line a 25 cm shallow pan with baking paper. Press mixture flat in the pan
Bake at 170 ‘C for 15 -20 minutes until golden.