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 :)

do you really know the benefits !!

Evidence of health benefits of physical activity

All cause mortality

The effects of physical activity on overall mortality are reasonably consistent and strong. The inverse relationship between physical activity and all-cause mortality holds for all age groups and for diverse populations in different countries. There is strong evidence for women, at most stages of life, that even moderate levels of activity, such as regular walking, are protective. There is a lower risk of all-cause mortality amongst adults who adopt physical activity even if adopted later in life.
An increase in physical activity for middle-aged men and women appears to confer a health benefit in terms of subsequent risk of death. Even moderate and incidental forms of activity, such as using the stairs and active cycling to and from work are associated with reduced risk of mortality.

Cardiovascular disease prevention

Numerous population studies since the 1950s have shown that people who are sedentary have between a 1.5-fold and a twofold higher risk of incident or fatal cardiovascular events, compared with those who are at least moderately physically active. The maximum cardiovascular benefit occurred when people moved from sedentary or low fitness groups in the population to moderate activity or moderate fitness levels. There is some evidence that physical activity amongst young people and adolescents can favourably impact upon other cardiovascular risk factors that also contribute to the later risk of coronary artery disease.
Cholesterol and blood pressure:  Physical activity improves lipid profiles and blood pressure among adults, and more sustained activity has a role in obesity prevention.
Stroke:  For older adults, physical activity reduces the risks of cerebrovascular disease, especially ischaemic stroke.

Cancers

The best evidence for a cancer prevention role for physical activity relates to colon cancer. There is a clear and consistent dose–response relationship between different forms of physical activity and colon cancer. It is thought that physical inactivity causes around one-fifth of all colon cancers in the population, indicating a strong role for primary prevention.
The next best evidence relates to breast cancer, but the quantum of physical activity required, and the groups where activity is most effective, are still not determined. Clear preventive recommendations are not yet possible, because the effects of physical activity on breast cancer risk seem to be confounded by other factors such as obesity and possibly by menopausal status. However, the evidence is consistent enough, with three-quarters of studies finding a positive relationship, although the biological mechanisms have not been elucidated.

Diabetes

There is excellent evidence that physical activity has a role in the primary prevention and also in the treatment of non-insulin dependant diabetes mellitus. Longitudinal studies show that the risks of developing diabetes in populations are lower in people who are physically active than those who are sedentary, even after adjustment for body mass index. This is true even for moderate levels of activity, such as regular, brisk walking. Physical activity is an important in the management of diabetes because it may improve glucose metabolism, increase insulin sensitivity, and prevent the increase in heart disease among people with diabetes.

Injury prevention (falls)

Physical activity is a beneficial component of the prevention of injurious falls, partly through effects on muscle strengthening and balance, and possibly through maintaining bone density. Reviews have shown that physical activity reduced the risk of falling, although some of the programs were supplemented by education and other interventions. Physical activity is seen commonly as a means of maintaining strength and vigour, and preventing the functional declines of ageing. Both regular movement and strength training may assist in maintaining balance and flexibility, and, thereby, reduce the risk of falls in the elderly.
Although physical activity among adults may maintain bone mineral density (prevent osteoporosis), the greatest primary prevention role for physical activity may be in childhood and adolescence, during which period lifelong bone deposition occurs. Thus, being active in adolescence is important for the prevention of osteoporosis and the risk of hip fractures decades later.

Mental health

The mental health benefits of physical activity have been recognised for many decades. Recent reviews have shown that aerobic exercise or strength training programs can reduce the symptoms of depression. Physical activity is as effective as meditation or relaxation in the treatment of anxiety. A recent controlled trial found that exercise training among older adults was as effective as antidepressant medication, although the onset of benefit was slower.
In cross-sectional surveys, associations are often seen between physical activity and feelings of wellness, lowered levels of stress and anxiety and positive mental health in populations.

Risks of physical activity

There is a small risk of injury during physical activity. The most frequent settings for musculoskeletal injuries are in competitive sports (overuse injuries) or in untrained sedentary individuals who embark upon sudden vigorous activity. Injury rates are very low for moderate intensity activities such as walking, gardening or recreational swimming and cycling.
Another area of risk is that of an acute cardiovascular event during participation in physical activity. Although the risk of cardiac events is higher among people who are vigorously active, this increase in risk is outweighed by the net benefit of being active for that individual. There are also recent data that acute cardiac arrests are less likely for those who are active regularly.

Other health benefits

Benefits of activity beyond the priority health areas already mentioned include:

• Osteo-arthritis/rheumatoid arthritis:  For people with osteo-arthritis or rheumatoid arthritis, there is some evidence that moderate physical activity relieves symptoms, possibly reduces joint swelling, and is associated with improved psychosocial and functional status;
• Immunity:  Physical activity may positively influence the immune system, and may be of assistance in a range of other chronic disease states;
• Ageing:  Through the ageing process, physically active individuals may experience fewer years of disability; people who are active may have up to five years more of disability-free life and, hence, improvements in quality of life; and
• Obesity Prevention:  One important health benefit of physical activity is to contribute to obesity prevention. Approaches to addressing the role of physical activity in obesity prevention is a complex issue, partly because the amount of activity required for weight loss may be greater than for other health benefits. It may be necessary to accumulate 60–100 minutes of daily, moderate activity for weight loss (WHO 1997), which is more than twice the duration recommended for general health benefits. This requires new ways of developing and implementing programs that decrease sedentary time and increase incidental daily physical activity.

Source: Bauman, A., Bellew, B., Vita, P., Brown, W. & Owen, N. ‘Getting Australia Active: towards better practice for the promotion of physical activity’ (2002), National Public Health Partnership, Melbourne.

Tips & Hints

 Hey everyone.

So some of you may not fitness is not just about going around and walking to running but its actually about putting out more energy out of body then you are putting into our body. Many of us find that trying to eat the right food can be very had but i have done some hard work and found out some information that you may feel useful feel free to comment on this. The link of where i did find this information is down the bottom of the page if your wanting.

Simple Swaps
Introducing healthier food into your family meals needn’t feel drastic or too demanding. These simple ideas will steer you right next time you go shopping or prepare them food. Start with small changes. Make one or two new changes, then, once you’re comfortable with those, make another. The changes add up! Start today with one of the ideas below.

1. Switch from white to wholegrain bread.  Energy-producing wholegrains  will help power your family  through the whole  day. There’s no need to stop at just bread, by choosing wholegrain versions of pasta and cereals, you’re giving them fibre and nutrients often lacking in white or refined versions. Try porridge oats for breakfast, wholemeal spaghetti, brown rice and homemade popcorn (without butter and salt!) as a snack.

2. Swap full-fat milk and dairy products to reduced, low- or no-fat versions. You’ll instantly reduce the amount of saturated fat in your family’s food, without compromising on calcium.

3.  Say goodbye bad fat, hello good fats! Boiled eggs are a great snack idea–they’re not only a great source of healthy fat, but of protein and vitamins too.   Nuts and seeds can also be a great way to get more healthy fats into your day: a handful of walnuts and sunflower seeds can bring a green salad to life.

4. Swap snacking on chips and chocolate for fruit and nuts.  Your mid-afternoon energy low is a great time to fill up on one of the two servings of fruit we should be eating daily. Or if you fancy something a little bit more substantial, try a handful of plain, unsalted nuts and some veggies with hummus.  

5. Swap butter for margarine. Use margarine spreads made from canola, sunflower or olive oil, and spreads that have earned the Heart Foundation Tick instead of butter and other dairy blends.

6. Swap deep-fried for roasted.  Roast.

7. Swap hidden salt for reduced salt. There’s salt in most foods and not all of it is obvious, like in soups stocks and canned vegies. If you’re buying these,   look for those that are labelled as having “no added salt” or have the Heart Foundation Tick, and resist adding salt to your cooking (use herbs and spices to add flavour).

8.  Swap soft drinks for water. Encourage family members to drink water rather than fizzy drinks, cordial, sports drinks or fruit juice.


9. Bake with margarine rather than butter. Butter contains a whopping 50% saturated fat compared to the 14% found in margarine, when you think about the quantity of these that we use when baking cakes – swapping one for the other makes a huge difference. The minimum fat required for biscuits is about two tablespoons per cup of flour – this will retain crispness.  Plain sponges, muffins and scones generally use less fat; whilst swapping white flour for wholegrain or wholemeal will help add some extra fibre.


10. Swap the “naughty” for the “not-so-naughty”. The Heart Foundation Tick is a quick way of spotting healthier food options – so if your family has their heart set on pizza, you can relax knowing that those with the Tick are lower in saturated fat, salt and kj.










Here are two facebook pages you may find useful to help you transform your body.

http://www.facebook.com/thebikinibodychallenge?ref=stream

http://www.facebook.com/12wbt?app_data=ev_cl%3Da3220bc212c17bfb68849ad3f9b2297a