Making recipes healthier

Making recipes healthier

A quick and easy way to make meals healthier instantly is to arm yourself with Mum's secret weapon at the supermarket: The Heart Foundation Tick. Download the shopping list here.

But you can also make many of your favourite, everyday recipes healthier by simply reducing their energy (kilojoules) or their saturated fat content.

The two steps to changing a recipe are:

1. Try healthier cooking methods
2. Change ingredients by reducing, removing or replacing with something else.

Method	Healthier Cooking Methods
Deep-fry	Roast in the oven on a lined tray or grill tray. Food can be lightly steamed or microwaved first, then brushed with oil such as canola, sunflower, soybean or olive oil for crispness. Crumbed fish, chicken and oven fries can be cooked in the oven rather than deep-fried.
Shallow-fry / Sauté	Stir-fry using reduced salt stock and/or oil, such as canola, sunflower, soybean, olive or peanut oil. Try using a non-stick frypan.
Roast	Choose lean cuts of meat or trim all visible fat and then place the meat on a rack in a baking dish with 1 to 2 cm water. For extra flavour, add herbs to the water. Try brushing with a marinade to prevent the meat drying out, or cover the food with a lid or aluminium foil for part of the cooking time. Roasting on a spit or rotisserie will allow fat to drip away. Brush or spray vegetables with oil such as canola, sunflower, soybean, olive or peanut oil, and bake in a separate pan.
Casserole / Stew	Trim fat off meat before cooking. Add legumes, such as kidney beans, chickpeas, soy beans or lentils, for extra fibre and flavour. After cooking, chill the food so any fat solidifies on the surface. Skim the fat off the surface before reheating and thickening (if necessary).

Ingredient	Healthier Alternative
Milk /  Yoghurt / Cream	Use reduced, low or no fat varieties. Use ricotta cheese whipped with a little icing sugar, fruit or reduced, low or no fat milk as a substitute for cream.
Sour cream	Blend cottage cheese and reduced, low or no fat milk (add a little lemon juice or vinegar if desired). Use reduced, low or no fat natural yoghurt. Use evaporated reduced fat milk and lemon juice.
Cheese	Use smaller amounts of reduced fat varieties. Use a little grated parmesan cheese instead of grated cheddar - it gives more flavour and less is needed. Mix grated reduced fat cheese with oats, breadcrumbs or wheatgerm for toppings on casseroles, gratins and baked dishes.
Butter / Margarine spreads	Use margarine spreads made from canola, sunflower or olive oil, and dairy blends that have earned the Heart Foundation Tick instead of butter, other dairy blends, lard, copha or cooking fats.
Oil	Use a variety of oils for cooking. Some suitable choices include canola, sunflower, soybean, olive and peanut oil.
Mayonnaise / Dressing	Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean and olive oi.. Make your own using ingredients such as reduced, low or no fat yoghurt, buttermilk, tomato paste, balsamic or other vinegars, elmon juice, ricotta cheese, mustard and fruit pulp.
Meat / Poultry	Choose lean meats and poultry. Remove all visible fat from meat and skin from poultry before cooking. Marinate or add flavour with ingredients such as wine vinegars. Sear meat quickly to keep in juices.
Cakes / Biscuits	Use margarine spreads made from canola, sunflower or olive oil, or dairy blends that have earned the Heart Foundation Tick instead of butter. Use oils such as canola, sunflower or olive oil. The minimum fat required for biscuits is about 2 tablespoons per cup of flour - this will retain crispness. Make plain sponges, yeast cakes, breads, muffins and schones as they generally use less fat. use wholegrain or wholemeal flour to add some extra fibre.
Pastry / Savoury	Use filo pastry, brusing every three to four layers with oil such as canola, sunflower, soybean or olive oil, egg white or reduced, low or no fat yoghurt. Use pastry made with oil such as canola, sunflower or olive oil.
Cocount cream / Coconut milk	Use evaporated reduced fat milk with a little coconut essense. Alternatively, if you have time, soak desiccated coconut in warm reduced, low or no fat milk for 30 minutes, then strain, discard the coconut and use the milk. For occasional use, try a reduced fat coconut milk.

Abdominal Exercise

The Plank Abdominal Exercise

The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here's how to do it right.

• Begin in the plank position (see photo 1) with your forearms and toes on the floor.
• Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
• Your head is relaxed and you should be looking at the floor.
• Hold this position for 10 seconds to start.
• Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.

• Slowly raise one leg 5-8 inches off the floor (photo 2)
• Count to two and slowly lower your leg to the floor.
• Switch legs and repeat.
• Do about 2-3 sets of 10 reps.

Plank with Arm Lift

• Start in the same plank position (photo 1) as above.
• Carefully shift your weight to your right forearm.
• Extend your left arm straight out in front of you.
• Hold 3 seconds while keeping your core tight.
• Slowly bring your arm back to starting position.
• Switch arms and repeat.
• Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
To make this exercise a bit easier, you can perform the movement on your hands, rather than your elbows.

V-Sit Abdominal Exercise

How to Do It

• Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
• Reach your arms straight forward or reach up toward your shins as you are able.
• Maintain good core posture and a strong spine.
• Hold this "V" position for several seconds to begin. As you get stronger, hold the position longer.
• Return to your starting position slowly.
• Just before you reach the floor, stop and hold the position for a few seconds.
• Repeat this entire movement several times

Hip Lift

 It strengthens the rectus abdominis (the muscle between the ribs and hips), and the obliques (muscles that run down the sides of the torso). Try to work up to two sets of 10 to 12 repetitions, with a short break between. In addition to other ab exercises, you can do this several times a week

Begin by lying on your back with your arms by your sides, palms facing up. Raise your legs so they are straight up toward the ceiling and perpendicular to your torso.
Pull your navel toward your spine and lift your hips a few inches off the floor, keeping your legs pointed straight up. Then slowly lower your hips back to the floor

The 10 tips ............

Fitness and physical activity should be fun. If you’re enjoying activity, you’ll have no trouble sticking to your goals.

Here are some tips to enjoy exercise:

1. Think positive. See it as an opportunity, not a chore.
2. Ask someone like a friend, family member or trainer to exercise with you to keep you motivated. The activity will be more enjoyable and you commit to a session that you otherwise may find too easy to get out of.
3. Join a local club. This can be an effective way to schedule regular activity and gain a support team of people with the same goals and interests who can provide encouragement and support.
4. Get involved in your neighbourhood. Your local community probably has lots of opportunities to be active – from leisure centres and sports clubs to parks, trails, swimming pools and classes.
5. Increase activity time and intensity gradually. If you push too hard or too fast, you may burn out. Try not to be impatient – the results will come. Taking shortcuts will defeat your efforts.
6. Set yourself a challenge by trying a new activity or entering a community fun run.
7. Include a mix of activities to prevent boredom and work those muscles you didn’t even know you had!
8. Be realistic. Set short-term goals that are achievable and that you can measure, as well as longer-term goals.
9. Review your progress regularly and focus on what you have achieved.
10. Reward yourself. Celebrate your efforts and achievements to give you some impetus to keep on going. Treat yourself to something you enjoy, but make sure your rewards match your healthy lifestyle

Healthy eating is easier if you plan what you buy. Select wholesome and nutritious foods and beware of packaging flaws or food that is not stored safely.

Here are some tips to help you make healthy food choices when shopping.

1. Make a list. Before you go food shopping, plan your meals for the week.
2. Choose the low fat option. For example, select low fat milk, cheese, yoghurt, salad dressings and gravies.
3. Buy leaner cuts of meat. If unsure, look for the Heart Foundation tick of approval.
4. Opt for ‘skin off’. Chicken skin contains loads of calories and saturated fat so skinless chicken breasts are a healthier choice.
5. Beware of salt hidden in processed meats. Limit your consumption of salami, ham, corned beef, bacon, smoked salmon, frankfurts and chicken loaf.
6. Purchase fresh or frozen vegetables. Canned and pickled vegetables tend to be high in added salt.
7. Check the date. Avoid the risk of eating unsafe perishable foods, especially chilled or frozen items. A ‘use-by’ date shows the date by which a product should be consumed, while a ‘best before’ date indicates the date until which the food will remain at its best quality.
8. Keep hot foods hot and cold foods cold. When transporting food between the supermarket and your home, make sure high-risk foods (such as meats, dairy products and seafood) are kept out of the ‘temperature danger zone’. Store them below 5°C or above 60°C.
9. Look for food bargains. Bulk-buy nutritious meal ingredients at markets and supermarkets. Non-perishable options with long shelf lives include dried vegetables, beans, legumes and dried pasta.
10. Limit takeaway and convenience foods. These are expensive, high in fat, high in salt and low in nutrition, and leave you hungry again a few hours after you eat them

Here are some tips to help you cut down on fat.

1. Eat plenty of fresh vegetables and legumes. These foods are fat free, high in fibre and packed with vitamins and minerals.
2. Opt for low fat snacks. A healthy option is fresh fruit. Most cakes, biscuits and pastries contain a great deal of fat.
3. Try new ways to cook ‘fat free’. Steam, bake, grill, braise, boil or microwave your foods instead of sauteing or deep-frying.
4. Use oil or butter sparingly. Buy non-stick cookware, grease pans with cooking spray and apply oil or butter directly to the food with a pastry brush instead of adding it to the pan.
5. Cook in liquid instead of oil. Depending on the recipe, you could use chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even plain water.
6. Limit meals that feature creamy sauces. Explore tasty low fat alternatives such as pesto, salsa, chutneys and tomato-based sauces.
7. Choose low fat dairy products. Depending on the recipe, you could use reduced fat cream, low fat yoghurt or evaporated skim milk.
8. Switch to low fat products. Check the food labels at the supermarket to make sure you’re buying the reduced fat product.
9. Reduce your intake of meat fats. For example, trim visible fat from red meats, remove chicken skin and limit fatty processed meats such as sausages and salami.
10. Eat takeaway foods only occasionally. When possible, choose low fat takeaway options such as a salad roll instead of, for example, hot chips and a burger.

(http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ten_tips_to_cut_down_on_fat?open)

If you cant get youself off the couch and going this will help :)

A MASSIVE SORRY

hello  everyone im sorry i have been terribale busy lately and not been able to blog work has been crazy and my fitness came to a hold but i ended up finding anther  way to get fit is that of the factor of swimming . today there will be lots of photos and inspring tips and stuff  going up so watch the space carfefully :)