Today - meringue nests, asparagus

Guess I'd better start with today :)
This is day one of my 2 weeks of healthy eating challenge. For me, healthy eating is basing the majority of foods on superfoods and foods on the whfoods.com website, with treats on the side. I have a treat a day and if sucessful, another bigger one per week. I ruin a day if I binge (eat things that I'm allergic too, eat without control, "mindless" eating, eating until I'm full and then keeping on, eating when emotional instead of hungry) Often I have two treats, but as I'm trying to gain weight and eat pretty healthily, I dont mind as long as its controlled and justified (worked hard, was hungry, needed calcium, would stop a binge)

Hopefully this blog will help both dieters and healthy people alike.

Before you freak out, I'd better say I eat pretty low fat, and unless you have health reasons you should add some more healthy fats in (I'll do a post on fats) and cut down on the grains and protein. I'll talk about low cal, and maybe make it sound like I think its healthy. Yes and no. I dont think eating sugar free jelly every day is healthy, but for most people, they eat too many calories, and cutting back whislt maintaining health is good for them. For me, fat is very calorie dense, so often my foods are low-cal. I just stock up on the grains etc. I eat diet foods not because I want to lsoe weight but because they suit me, eg. weight watchers is often low fat, Slim Secrets bars are high protein and hit my chocolate craving, pria protein bars are high calcium


Breakfast: Vanilla, date and fig porridge with flax seed (oatmeal for you americans :P) with Soy Milky Lite (I'll do a post on my fav brand foods). Yakult, psyllium husk in hot water.
Snack: Slim Secrets Snack Attack Bar and skim milk. Then I was really hungry and had an Uncle Toby's nut crumble bar, 100healthy calories bar and rice snacks.
Lunch: Really full so had it late. Multigrain Tuna, pineapple, tomato and 50% light cheese toasted sandwhich (only just been able to eat this) and v8 Melon burst mixed with diet lemonade.
Snack: Sip of lemonade. Too full. Ate a LOT at morning tea
Dinner: Leftover noodle box (mongolian beef and shrimp, but I ate the beef yesterday, leaving friday red meat free) bulked up with veggies and leftover frozen salmon. About 1/4 of the box. Ate about 1/3 last night and froze the rest for Bento :) SO yummy!!!!
Snack: Meringue case with vaalia lime cheesecake yogurt. Milk (calcium time!)
Excercise: High-intensity circuit (using med balls, running, push-ups etc.) about 30 mins and waterpolo (relaxed) 30 min.
Today's treat:
Verdict: Not the most healthy day I've had, but no binge, and ate wholegrains for 50% of my grains + Usually I have 2 serves of fresh fruit a day, and missed out today. Too full to eat more, depite being under cals. Should have less diet soft-drink but its SO hot. Pass! One day down, 13 to go.

Daily Tip: Enjoy dessert the healthy way, every day
I don't think anyone can be 100% healthy all the time. But why waste your daily snacks on a tiny amount of unhealthy food if you can find a tasty dessert, leaving more room after you reach your health goals for a decadent treat? Bulk up your dessert with low-fat dairy and yummy low cal fruit. Think of it this way. You'd happily spend $3 on an drumstick ice-cream that can impact your healthy way of life, or buy a punnet of strawberries for that much, and have it last longer (albeit with other ingredients...) Healthy doesnt have to be expensive. A banana costs the same as a chocolate bar, but can go a lot futher (now with choclates at $1.80 and bananas at $3.kg its even cheaper!)

For example, for a low fat, low cal dessert, try buying meringue nests and filling with yogurt or fromage frais and topping with fruit. The nests are only 35 cal and quite big and the yogurt provides some calcium. Easily under 100 cal if you need, or you can bulk it up to 150.
Ideas:
* No-fat Greek yogurt, strawberries and a tiny drizzle of honey, or sprinkle of splenda (about 90 cal for a decent serve)
* Diet mango yogurt with thin slivers of canned mango on the top
* Diet cheesecake yogurt with 1tbsp passionfruit pulp
* Cottage cheese mixed with splenda and lemon juice, topped with blueberries
* Light whipped cream, apple pie filling and cinnamon
* Yogurt and crunchola/low-fat baked muesli
* Low fat custard pre-prepared with gelatine, topped with strawberry halves, kiwifruit slice, canned mandarin and halved grapes
* Sprinkle on flaked almonds, crushed walnuts, hazel nuts or macadamia nuts for good fats and extra energy. Also try drinking chocolate powder
*A little chocolate can go a long way. Melt 70% dark chocolate and just drizzle a tiny bit over your berries.
*Sub full-fat cream and ice-cream for low-fat yogurt, fromage frais, light whipped cream, ricotta cheese (sweetened) or look up some great recipes
* Sugar-free jelly is a great vessel for fruit, and an easy way to get kids to eat up their fruit. If they dont like the chunky bits, puree it up when you make the jelly! Also look up recipes like this, that incorporate dairy. Sneaky-sneaky :)

Vegetable of the Week: Asparagus
Its my IT food at the moment. I used to HATE it and still can't stand the canned stuff, but cooked correctly makes a delicious healthy low cal side.
Why?: High in vitamin K, folate, fibre to name a few, great for your heart and tummy!
Good for: Bulking up without adding fat, giving a fancy twist to a plain dinner,
Try it in/with: Risottos, salads, stir-fries, omlettes, baked chicken (in the last 10 min, cook it in the natural chicken juices or grill), kebabs with salmon and mango, as a side with a packet cheese sauce. Try the other colours for a fun twist!