It's the little things

I'm guessing you've all figured out that I'm not offering a pill, or extract of some exotic South American berry, that will magically dissolve all your excess fat whilst fattening up my bank account with your hard earned cash. (and all this while we sit together on the couch and eat cake)!

It's the little things….

I'm only offering the benefit of my experience and some common sense, and hopefully some inspiration and encouragement.  Your effort is what it will take to make my journey something that works for you.

But I am hoping you are all trying to build a little more physical activity into your life. I'm hoping you are finding ways to make it fun for you, or at least enjoyable enough to sustain it. If it's 10 minutes a day more than you were doing before then that's exciting. If it's 45 minutes a day, then great.

I am hoping you are exploring ways to increase the inclusion of 'anytime foods' in your meals and decreasing the extent that 'sometimes carbs' dominate your meal plans and snacks. If you have done that I'm thrilled for you…. if you have taken the whole plan on board, then fabulous.

The important thing is that you keep sight of the bigger picture. The bigger picture is that this whole healthy living thing needs to be a lifestyle change not a flash in the pan. And this is why I keep encouraging you with little changes, even though in the long term big changes might be what you need.

For those of you wanting to improve your fitness, any level of activity that is an increase on what you were doing before will improve your health through increased fitness.

The same with moving towards a healthier eating plan. Any improvement in your eating plan is a move towards improved health through better eating. 

Me having fun with fitness
(yes, I know, I'm a total dag)
Bike it to Ballidu 2014

So if your goal is better health any increase in activity or improvement in eating is a good thing. But the improvement in your health will only go as far as the improvement in your fitness and better eating. The further you head in that direction the greater the health benefit.

For those of you who have read 'making the change to healthier living - is it worth it' you will have read about my considerable weight loss resulting from my own personal 'healthy eating and fitness journey' and you will have understood that this considerable weight loss was an important part of improving my health.

You'll have figured out that I'm not big on dieting. I don't believe in losing weight to be skinny and feel like a better clothes horse. But I also know that carrying extra weight, particularly around your 'middle' (chest, tummy, back) is not a good plan.

All that body fat around your middle has accumulated around vital body organs that are trying to work at keeping you healthy. And that fat is making it harder for them to do their job, and is putting them under pressure that could potentially do them harm…. and when we damage our organs we are damaging our selves. 

So if losing a bit of weight makes you healthier, removes some of that fat around your middle, takes some of the pressure off your vital body organs…. then I'm all for that. 

I also know that having lost a lot of that unhealthy weight myself I am not only a lot healthier, I feel a lot better in myself and I feel a lot better about myself…. and I sure do enjoy being able to walk into a shop and just buy myself clothes without having to agonise about finding something to fit.

Healthier eating doesn't have to be complicated
Tuna salad on the run

So whilst I don't like diets. I'm not against healthy weight loss.

I've talked about the big picture - 'the modified food intake plan' and I've talked about my 45minutes strenuous exercise per day, the combination of these two being how I lost my 30 kilograms over 14 months. But I've also said its not essential to do it all at once. Great if you do, but not essential.

You see, if this is not a lifestyle change for you then any effort you make will just be for short term gain. And all your effort will be for nought if in two years you are ten kilograms heavier than you were before and spending more time on the couch than ever before.

So if you have started… just with the little things, or full on… then I am very excited for you.  Or if you had already started but have just felt encouraged by my enthusiasm …. then I am pleased as well.

But, if you are still just reading and thinking, then don't be put off. Keep at that reading and thinking till you find your own enthusiasm, then run with it.

Where ever you are at, if you can get a handle on the little things, eventually those little things will come together in the bigger picture, and one day you will wake up and find that you have been happily and successfully traveling you own personal health adventure.

And that will be what makes my Cycle Mumma blog worthwhile.

"Does my bum look too big in this…?"

There is no doubt about it, for we girls this in an incredibly sensitive issue.  One that is relevant for all forms of exercise but seems to go to a whole new level when one thinks of perching awkwardly on ones cycle seat.  Guys also have their issues which I in no way down play the importance of.

If you have read "Making the change to healthier living… is it worth it" … you will have seen my 'before' photo, and if you are in any doubt about whether I was worried about what I looked like when I first stepped out in public for exercise purposes, just revisit that photo. What was hiding under the hula skirt was by far the worst of it.

The only view we should be worrying about when 
out cycling is the view over the handlebars.

The truth is, the only view we should be worrying about when we are out cycling is the view over the handlebars, not our rear view! But if you're anything like me, that's easier said than done. And given that we will worry anyway, here is some advice that might give you a little more confidence to push on with your riding (or exercise in general) without too much 'does my bum look too big in this' stress.

Comfort when exercising requires clothing that allows a reasonable amount of freedom of movement. Whilst I coped with my regular shorts when I first began walking, for cycling they were just too restrictive. Leggings allowed me that greater freedom of movement and just made cycling a whole lot more comfortable.

It is worth bearing in mind, however, that your leggings or lycra exercise shorts may look quite sturdy and not at all see through when you look at them fresh out of the drawer, but once they have stretched a couple of extra sizes across your buttocks, and then perched above a cycle seat, the knit weave can open up rather alarmingly, revealing pretty much every detail of your undies …. size, colour, and location. Best to ask someone 'safe' to check yours once on ….  or wear a long t-shirt for your peace of mind.

I know this because my wonderful children tolerated my paranoia about my 'rear view' to the extent that, at my request, they followed me up and down the street on my bike so they could give me feedback. Their honesty was much appreciated and after choosing to wear a longer t-shirt to give my legging clad 'bum' a little protection from judgemental eyes, I found I could relax and not stress so much.

For any 'menfolk' out there wondering about the wisdom of crossing over to the lycra cycle shorts …. most men I have met seem to find them very comfortable and comfort is very important. But my advice is stick to black… use your t-shirt for colour, style, and most importantly, visibility. Black is the most forgiving colour for the lycra shorts by a long long way. For both men and women.

If you're not comfortable with the lycra short, there is an option that has a pair of shorts attached over the padded lycra undershort. These are available for both men and women, and are my current choice when riding my road bike. I haven't needed padded shorts on my hybrid so I just wear whatever is comfortable.

The bottom line (pardon the pun) is that you need to feel comfortable enough in your exercise clothing to be able to perform the exercise of your choice. After that, it does also help if you feel confident that you don't look any worse in your exercise gear than your size or shape dictates. But what ever you do, don't let worry about what you look like stop you from embarking on such an important part of your personal health journey.

Those who see you out exercising and would still judge you ill for your size or shape are simply not worth thinking about.

If, or when, you feel a bit conspicuous on the path, in the gym, or at coffee shop time, just walk tall and be proud. Not only are you doing a marvellous thing for yourself,  but I have absolutely no doubt that there will be those who see you that will be inspired and encouraged by your commitment.

Some breakfast inspiration

It's often been said breakfast is the most important meal of the day.

What you have for breakfast is certainly important in my view, but whether it's the most important meal of the day I'm not really sure. I do think that what ever you have for breakfast sets the tone of the day food wise, and if you are following the 'modified food intake plan' what you have for breakfast can impact your choices for the rest of the day.

My favourite breakfast 
(bit heavy on the pepper this morning)

I am a sucker for my bacon and egg breakfast and its my regular thing. I do, on occasion, have something else depending on my day, how I feel, or where I am, but most days because I'm me this is what I end up having simply because I like it.

I know it's not everyones idea of the perfect breakfast but it works for me. You, however, are another person intirely, and it's not essential that you follow my lead with the bacon and eggs. You need to find the breakfast solution (or variety of solutions) that works for you, and when you do… that's what you should have.

I'm going to give you a couple of my breakfast options. Some people like the same thing everyday, some like variety, even if it's variety within the same thing. The idea is to work out something that comes in under 30g of countable carbohydrate.

(Note that below 'g' means approximate grams of countable carbohydrates
under the 'modified food intake plan')

My bacon and egg breakfast (approx 20g)

The basics
a slice of wholemeal bread (15g) toasted
2 slices of reasonably lean shortcut bacon (0g) sizzled in non stick pan, no oil or butter
1 egg (0g) either poached or fried… I usually just put mine in with the bacon when its nearly ready.

I might add one or more of these
If I'm feeling creative, or just feel like a bit of a change, or have some stuff in the fridge that needs using up….!
1 big mushroom or some button mushrooms (0g) either sliced or whole
1 normal or some cherry tomatoes (0g) halved
some spring onion (0g) finely chopped
They would go in with the bacon for a bit of a sizzle

What I might then add
a thin spread of avocado (0g) if avocado is cheap enough
a sprinkling of grated cheese (5g) (½ serve) which I pretty much always have
(sometimes I might use ricotta, cottage or fetta cheese instead)
some leafy green (0g)

Usually I just sizzle the bacon in the non stick pan, when it's looking close to done, I crack in the egg, turn the heat to low and put the lid on the pan. I 'toast' the multigrain bread, sprinkle on some grated cheese. Layer the two short cut bacon and then the egg. Salt and pepper.

I have this with my cup of English Breakfast black tea in the morning and I feel like all is well with the world. And all this for approximately 20g of Carbohydrate.

But if you were paying attention you will have noticed that if I had added some or all of the mushroom, tomato and spring onion, the avocado and the leafy green, then the carbohydrate total is still much 20g. So if I was feeling a bit more peckish this morning I have room to satisfy that peckishness with out extra carbohydrates.

You could easily turn this list of ingredients into an omelette if thats what you prefer.

If you are a coffee lover, depending how much milk you have in your coffee… (no sugar) either half or whole serve of dairy for your milk, you would only be adding 5 or 10g of carbohydrate, so still under the 30g maximum.

Fruit salad and yoghurt (approx 25g)

1 serve fruit (2 x ½ serve)
approx 7 grapes and ½ banana
1 x 10g carb serve yoghurt

1 serve of fruit (15g) diced -  e.g.  ½ banana, ½ apple
1 serve of yoghurt (10g)

or alternately

1 serve fruit (15g)
½ serve yoghurt (5g)
½ serve muesli (8g) or other suitable cereal alternative.

Both these options come in under 30g of carbohydrate and again, you could justify a low milk coffee.

I often have this as an afternoon snack, or as desert in the evening with one serve of fruit and ½ serve yogurt.

Piece of Fruit. (15g)

Sometimes if I'm on the run I just grab a piece of fruit (15g), usually a banana for my morning carbs. This  works well for me if I'm off for an early morning ride.

Toast with vegemite or peanut paste (approx 15g)
(I never have this… just doesn't satisfy me)

1 slice of toast (15g) preferably multigrain
1 thin spread of butter or marg/butter and vegemite. (0g) from fats/spreads group

or

1 slice of toast  (15g)
modest spread of peanut paste (0g) from fats/spreads group

Yes you could do two slices but you really put pretty much all your fats/spreads options in one meal, and use up two of your three serves of 'sometimes carbs' at one sitting…. But if that's what works for you then give it ago.

Porridge (a nice winter breakfast)

I love a bowl of porridge on a cold winters morning. The size of my portion used to be probably twice what I would have now, but I still enjoy my porridge sometimes in winter.

I also used to have honey or stewed apple with my porridge but that just adds up to too many carbohydrates in one sitting now.

Uncle Tobys 'quick sachets' original flavour say they have 25.5g of carbohydrate per 34g serving with 125ml skim milk.

These sachets are a quick, convenient way to have a measured portion of porridge. You can however buy ordinary 'unportioned' porridge cheaper.

Normal porridge says 40g serve with ⅔ cup skim milk = 30g carb. If you adjust your serve size down to ⅔ you would have a slightly smaller serve for similar results to the 'quick sachets' without the extra expense. I do miss having honey or stewed apple with my porridge but it didn't take me long to adjust.

If I have the quick sachet option I count it as 1 serve 'sometimes carbs' and 1 serve dairy.

I know this is a fairly simplistic guide but I just wanted to give you an idea of what you can try for breakfast without you having to think too much about it at this point.

Another important point to remember is that this breakfast doesn't have to keep you going to lunchtime. You get to have a snack around 10am ish… either a piece of fruit, or some crackers with cold meat and cheese… as long as its not more than 15g of carb…..but we'll look at that another day.

Our coastal cycling treasure

Since I started cycling I have enjoyed a lot of riding around Perth. I am much more adventurous when riding with a group. But as a beginner I lacked confidence and needed to ride somewhere I felt safe.

I am very fortunate to live only 3km from the beach in our fair city. And once I had conquered that 3km ride I soon discovered that our coast has a lovely cycle path stretching from Fremantle to Burns Beach (up near Joondalup) on which I could enjoy safe 'on path' cycling with plenty of cafes and toilet blocks, and with a beautiful view.

Burns Beach Cafe - worth a 'killer hill' or two

This stretch is about 45km  in total, stretching from the cafe at Burns Beach to the cafe strip in Fremantle and beyond. So if you are lucky enough to live within an easy ride of this coastal cycling treasure you have the perfect inspiration to get you on your way to being bike fit.

But for most of us, the ride to this coastal path will be delightfully down hill…. which means that the ride back home from this coastal path could be torturously up hill even if it's not a long distance.

It's easy enough to work out your approximate distance to the coast from your starting point. Either use google maps or drive it and estimate. If your fitness level can already manage both to and from the coast then you already have access to any number of coastal 'goals' to work into your training program.

A Fremantle Cafe

But for those of you with out that good fortune, your big issue will be conquering that dreaded up hill that stands between you and your enjoyment of that coastal path.

Some tips to conquer 'the dreaded up hill'

When I say 'the dreaded up hill' I don't mean the up hill that you can manage okay. But each of us will have a hill, that stands between us and more fun on our bike, that we find a struggle. This is the hill I mean. The one that either gets you off your bike, or puts you off riding….or both.

First of all, if your distance from the coast is more than three kilometres might I suggest you look for something a little closer to home as your first milestone. Once you have built up your fitness and can cope with the distance to the coast, then turn your attention that way.

Secondly, don't feel the need to conquer 'the beach and back' it all at once. Most of us will have an uphill return from the beach to our home, as I certainly did. So its better to do it in stages. Feel free to only go part way to the beach and return till you gradually get your 'uphill legs' going.

When I say 'uphill legs'  I don't mean the ability to ride at top speed up the worst hill, I mean the ability to make it up a hill, using your easiest gear if necessary, whilst remaining on your bike and feeling a sense of achievement rather than total abject misery.

Hillarys Boat Harbour

Thirdly, there is no room for pride when getting started. So until your 'uphill legs' are run in, if you feel the need to get off and walk to the top of the hill it's okay. We all have to start somewhere on our fitness journey. I certainly did my share of walking…. but only to the top of the hill, or until that steep section eased off enough to let me get back on that bike.

Also, if there is a route you could take that allows you to bypass the worst of the dreaded uphill, take it. It might add an extra kilometre to your journey but make the ride a whole lot more achievable and enjoyable. You can always save that dreaded uphill for later in your fitness journey…. it will always be there!!

I found winding my way back through the streets, with little uphill sections in between, a more time consuming way to get back home but more manageable, and I gradually took on more and more of my 'dreaded up hill' till eventually I had it beaten.

Your suburb topography will dictate your options, and your legs will guide you to work out what is best for you.

When you feel ready to go all the way to the coast… and, essentially, back home again.

My best advice once you have gradually worked up to feeling ready to conquer 'the beach and back' milestone either in distance, or with your 'dreaded uphill', is to choose your day.

Midway on the coastal path
Scarborough Beach

If you are pressed for time you might be wise to choose another day because your challenge will be enough just to achieve the ride, without trying to achieve it under time pressure.

If there is a strong easterly, south easterly, or north easterly wind either blowing or expected, anything over about 15km/hr (you can check online at  http://www.bom.gov.au/wa/  - the Bureau of Meteorology) then I would suggest you save your milestone ride for another day. Riding back up the hill from the coast is enough of a challenge to start with, without a 25km/hr wind blowing at you as well.

If it is a really hot day, then try riding early (bearing in mind the wind) or late in the day (more likely to be a friendly westerly wind), to avoid the heat. Riding up hill in the heat can be very dehydrating and you might need everything you have to get you home. If this is not possible you might be wise to choose another day.

Once you do make your coastal run, my advice would be to do the 'beach and back' ride two or three times before adventuring too much further afield… tempting though it may be…. remember you still need your energy for the ride home.

The beautiful Cottesloe Beach

Once you have conquered the coastal homeward journey

Well all I can say at this point is 'yippee'… you're well on your way and you now have that wonderful coastal cycling treasure with all its glories accessible to you.

As you start to explore up and down the coast from your point of entry to this cycle path it's a good idea to add a kilometre or two at a time and to increase this as you feel comfortable.

It is also a very good idea to think in terms of wind direction and wind speed. I don't usually worry too much if the wind speed is forecast 15km/hr or less. If it's closer to 20km/hr its worth thinking about.

When I reach the coast I tend to choose to ride into the wind. This is because if I ride as far as I feel comfortable whilst battling this 'breeze' then I know I will more than likely will have this 'breeze' behind me for the return journey.

There is nothing worse than gaily riding along feeling like you could conquer the world and marvelling at your stamina to have ridden so much further than usual….. to then turn for home and realise you had a howling gale at your back for the journey out and now have to ride into that howling gale for the ride back.

Usually in Perth, if there is not much of a wind when you leave home, the only wind you might have to worry about is the 'Sea Breeze' or 'Fremantle Doctor' as it is affectionately called. This is usually a westerly or south westerly so you are generally reasonably safe if you head toward Fremantle on your outward journey.

The reward at the top end
 of the Mullaloo 'dreaded uphill'

The ultimate goal on your coastal adventure 

Your ultimate goal on your coastal adventure will be when you actually make it to 'Fremantle' or 'Burns Beach' depending on which is further from where you enter the coastal path.

In my experience the path towards Fremantle is less difficult, and more likely to have a tail wind on the return journey, than the path towards Burns Beach. It does have some uphills coming south towards Cottesloe.

Between Hillary's Boat Harbour and Mullaloo there is a 'significant uphill', and again about 2km from Mullaloo Beach there is a 'dreaded uphill' but one with a spectacular view from the lookout at the top.

There is 'a bit of a challenge uphill' at Ocean Reef Marina and then some 'killer uphills' closer to Burns Beach. These 'killer uphills' near Burns Beach are short and sharp and very walkable, with the cafe only about 200m away.

From Hillarys Boat Harbour south to Trigg Beach the path is often very busy with pedestrian traffic, but I find if I just slow down and relax it's a good opportunity to give my legs a break. That stretch is a bit undulating (not too tragic) but the view is breathtaking.

And from Scarborough to Fremantle its really rather pleasant unless battling a headwind. As long as that headwind is part of your outward journey just embrace it. If not…. gear down till you can manage comfortably and take your time.

You can google map your particular section of the coastal path and work out distances between different sections. Google has a cycle button for this section now. Try this link below, hover over the three dots next to the walking symbol (to bring up the cycling symbol) then press the cycling symbol. The blue line indicating the cycle path will show along with instructions. You can do your own exploring based on your particular section.
 https://www.google.com.au/maps/dir/Burns+Beach+WA/Fremantle+WA

The serenity of Ocean Reef Marina

Your personal fitness journey

Now don't feel daunted if you feel this is way beyond you.  It was way beyond me when I first started as you will know if you have read my first blog 'Hello from Cycle Mumma'.

I never dreamt I could even do my 3km ride to the coast. And really, if you conquer even that first 3km you will already have achieved a significant fitness milestone.

This coastal cycling dream is for those of you who need such a dream to get you motivated to begin your fitness journey. It is also for those of you already on the way but looking for further inspiration to get to the next level of your fitness journey. But it is a 'dream' that is achievable over time with consistent effort.

Just remember that we all need to start somewhere, so give your self permission to start small and to take your journey towards fitness at your own pace…. one pedal at a time.

Perth City Bridges Ride - a picturesque and gentle 10km

Now anyone can get on a bike and ride of around the block. But that is not the ride that inspires everyone. For some, it takes something special to get them going.

The City of Perth from the South Perth foreshore 

If you are ready to load your bike on or in the car, or jump on the train for an enjoyable low key ride with lovely views, this one fits the bill.

It is the lovely ride that covers the Narrows Bridge, The Causeway (including Heirisson Island) and the South Perth and City foreshores.

It is a delightful ride and is only about 10kms. It's all pretty, it's all flat other than riding up onto the Narrows, and if you find that hard you can always walk up that short section. Or you can by pass the Narrows altogether by taking the ferry from just near the Bell Tower across to the South Perth Jetty. Just be aware that the Ferry only takes four bikes at a time.

This ride is all 'on path', with only a few low stress road crossings. One section is the detour around the Elizabeth Quay development. There are two road crossings there and in both cases you can cross safely at the traffic lights. There are two more road crossings on the South Perth side of the Narrows bridge (no lights) but I have never had trouble crossing there.

The Narrows Bridge from the city side

Other than that you cross some drive ways into some South Perth car parks, and one, maybe two driveways on the city side. But that is all. Nothing stressful. All other crossings are via underpasses. The only interruption to your river view is through the Elizabeth Quay development, and the underpasses that lead you over the Narrows Bridge on the city side.

There is plenty of parking at Burswood, on the city side of the Causeway, and along the South Perth foreshore, but check for time limits and parking fees…. we wouldn't want you to spoil your day with a parking fine.

It's probably best to let your parking dictate your starting point unless, of course, you are choosing to access this ride via train, in which case the handy option is the Esplanade Train Station. As you emerge from the train station you can easily see the river, and you can cross safely at traffic lights to reach the river.

There are a few nice playgrounds and picnic spots along the way, several toilet opportunities, plenty of seats to stop and enjoy the view or rest your legs. As well as options for coffee or lunch.

My two favourite are Sassy's on the Swan which is just near the Bell Tower, and Mill Point Book Cafe on Mill Point Road in South Perth.

Sassy's http://www.sassysontheswan.com.au is on the city side, right on the river (Causeway side of the Elizabeth Quay development) and has a lovely outlook. You cycle right past it.

The South Perth Ferry jetty

 Mill Point Book Cafe requires a slight detour up Douglas Ave (very quiet street) to Mill Point Road. The cafe is on the river side of Mill Point Road and is a lovely spot to nestle in their lovely secluded alfresco area, or amongst the books….. for either a coffee or a light meal. http://www.millpointbookcaffe.com.au. If you feel unsure go to google maps and search Mill Point Book Cafe. Once you know where it is its easy to find.

Both these lovely spots are about mid way along their respective sides of the river…. Sassy's on the city side, and Mill Point Book Cafe on the South Perth side. But there are lots of lovely spots just perfect for a 'bring your own' picnic.

The Perth City Bridges Ride is fairly straight forward to follow. If you go wrong you'll soon find your way. Just remember not to ride past either of the bridges and pretty much follow the river along the city and south Perth side and you can't go wrong.

I would advise you to choose a low wind day as the river foreshore gets no protection if it's too gusty or windy, and it's a good idea to take a bike lock for your bike if you plan to stop for a coffee or lunch.

Also, keep an eye out for the black swans just near Douglas Ave on the South Perth side in the little lake, or on the river in that area. It does my heart good every time I see them.

Happy cycling.

Starting an 'anytime food' revolution in your life

What I want to talk about today is how to start an 'anytime food' revolution in your life. Incase you haven't a clue what I'm talking about when I say 'anytime food', basically I am referring to a large group of vegetables that I eat without worrying about when and how much.

If you want to understand more about the basics of my 'modified food intake plan'…. my guide to healthier eating, feel free to refer back to Part 1 and Part 2 of It's not a diet. It's a modified food intake plan but for now here is a brief summary.

The short version is that I now look at foods in these categories...

• 'anytime food' (pretty much every vegetable not listed in 'sometimes carbs')
• 'sometime carbs' (the bread, pasta, rice, pastry, floury recipe foods, potato, corn, peas etc)
• 'fruit carbs'  (fresh fruit or fresh fruit juice) 
• 'dairy' (dairy products with less than 10% fat and under 10g carb per serving)
• 'protien' (meat in varying forms, preferably reasonably lean)
• 'fats and spreads'  (fairly self explanatory)

And to move forward with this healthier eating we can start to…

• Limit the 'sometimes carbs' to 3 serves a day (or at least less than what you are used to). 
• Limit your 'fruit carbs' to 3 serves a day (or if you never eat fruit, try to put at least 1 piece into your day)
• Limit your 'dairy' to appropriate dairy and under 3 serves per day (or at least less than what you are used to)
• Limit your 'fats and spreads'

But if you want long term success with this healthier eating lifestyle, you need to...

focus your energy on embracing the wonderful foods available 

in the 'anytime foods' group.

Pumpkin, carrot, parsnip, turnip, beetroot, cabbage, lettuce, leafy greens, leek, broccoli, spinach, cucumber, capsicum, sweet potato, zuchinni, tomato, spring onion, onion, mushroom, asparagus, bean sprouts, brussel sprouts, cauliflower, eggplant, celery, radish, sauerkraut, etc (pretty much every veg other than peas, corn, and potato)

These 'anytime foods' contain so much good stuff, and so little bad, and yet if you are honest with yourself, I bet you will have to admit that this group is the group you have most neglected when menu planning over the years. Certainly for me this was very much the reality.


I did not have fond memories of brussel sprouts as a child, nor cabbage, nor spinach… and to be honest, lettuce was not a high point for me back then either. Many of the other options available to us today were simply unheard of in the little Western Australian country town where I grew up.

These days we have a delightful array of wonderful vegetables to choose from that come to us reasonably fresh and in good regular supply. So even if your past experience with these foods hasn't necessarily been positive I would encourage you to challenge yourself afresh in this area.

I think if we can retrain ourselves to think of these foods as 'treats'

 our approach to healthy eating will be revolutionised.

When first learning to manage the limitations of this modified food intake plan this 'anytime food' group very quickly became my salvation…. the group I could count on to fill the gaps left by limiting what had traditionally been my 'easy' food options.

If you are wanting to make that shift to a healthier eating regime, these 'anytime foods' are the group you need to make your friend. I think if we can retrain ourselves to think of these foods as 'treats' our approach to healthy eating will be revolutionised.

Two main ways to bring these foods into your eating plan are raw (salads etc), and cooked (roasted, casseroled, stir fried, boiled, steamed etc). The trick is to pretty much use whatever works to get you enthusiastic about getting them into your body, with out lathering them in too much fat/spreads, and without wrapping them in too many 'sometime carbs'

It's worth getting to know the items on this list. Check them out at your local grocery, or vegetable store. Try looking up recipes that include them using websites such as http://www.taste.com.au and just start experimenting using techniques you already know, and new ideas that appeal to you. That's what I had to do, and I'm still making discoveries and bringing new ideas to the table.

I can tell you one thing for sure…..

there is no better time than now 

to start an 'anytime food' revolution in your life.

Confessions of a Monday 'night in' with the boys

Here I am, happily advocating healthy eating and prattling on about encouraging you to choose a healthier lifestyle, and I sat down for dinner (our evening meal) tonight and looked down at the meal before me.

I had to laugh… and I thought I would share it with you as I thought you would find it encouraging. I have inserted the picture, but incase its not clear enough for you, it is two reasonable (not too big, not too small) slices of pizza and a pile of salad. I think one slice is a 'Godfather' and the other slice 'Supreme'

2 slices of pizza with salad

Pizza is not ideal by any means when one is talking about a healthy eating plan. But of course you can't be rigid all the time. I would certainly not have pizza more than once a week…. preferably not more than once a fortnight, and even more preferable… once a month. If that.

However tonight my boys (read 'young men') have friends over, and when I invaded their space (the family room) to look at options for dinner, they informed me that they were ordering pizza and would we like to join them.

'We' being my husband and myself.  I'm no fool…. I thought hard about it for 10 seconds…. and agreed to pizza, gave them our portion of the cost, and said I'd make the salad. The salad part raised a few eyebrows, but they know what I'm like.

The pizza came with garlic bread and bottles of fizzy drink  neither of which I was interested in. So when the pizza arrived I loaded up my plate with salad and picked out two slices of pizza…. pointed out the salad to the boys, and then left the boys to their fun.

If I know in advance we are having pizza I save my 'sometime carb' portions… 1 serve per middling pizza slice, and one cheese serve per two slices (unless its super cheesy). I also try to choose a pizza with mostly protein, and veg from my 'anytime vegetable group' (the dietician recommended vegetarian from memory)….and then I just eat and enjoy.

Today I haven't really had my full quota of either cheese or 'sometimes carbs' so I'm doing okay. If I was overly concerned I could have just added a small can of tuna to my salad and perhaps two small slices of garlic bread (no pizza) which would have been a more moderate choice.  Or even 1 slice of pizza if I'd had a big day.

I washed it all down with a drink of water (rehydrating after my big ride today), and my trusty cup of black tea.

I hope you found this confession illuminating and that you can appreciate how one can work the 'modified food intake plan' in with the vagaries of real life.

And maybe the boys might eat some salad!!! You never know.