Jamie Oliver's TED Prize wish: Teach every child about food

http://www.ted.com/talks/jamie_oliver.html?source=facebook#.UF2IHm-a8yR.facebook

What is a serve?

Here are some examples of one serve for various food groups:

Cereals, breads, rice, pasta, noodles

• 2 slices of bread; 1 medium bread roll; 1 cup cooked rice, pasta, or noodles
• 1 cup porridge, 1 cup breakfast cereal flakes, or ½ cup muesli

Vegetables and legumes (choose a variety)

• Starchy vegetables: 1 medium potato/yam, ½ medium sweet potato, 1 medium parsnip
• Dark green leafy vegetables: ½ cup cabbage, spinach, silverbeet, broccoli, cauliflower or brussel sprouts

• Legumes and other vegetables: 1 cup lettuce or salad vegetables; ½ cup broad beans, lentils, peas, green beans, zucchini, mushrooms, tomatoes, capsicum, cucumber, sweetcorn, turnips, sprouts, celery, eggplant etc

Fruit

• 1 piece medium sized fruit (eg apple, orange, mango, banana, pear, etc)
• 2 pieces of smaller fruit eg apricots, kiwi, plum, figs, etc, about 8 strawberries, about 20 grapes or cherries, ½ cup (125ml) fruit juice (sugar free), ¼ medium melon (eg. rockmelon)
• Dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
• 1 cup diced pieces/canned fruit

Milk, yoghurt, cheese & alternatives

• 250 ml glass or one cup of milk (can be fresh, long life or reconstituted milk)
• ½ cup evaporated milk, 40g (2 slices) cheese or 250ml (1 cup) of custard
• 200g (1 small carton) of plain or fruit yoghurt
• 1 cup of calcium-fortified soy milk, 1 cup almonds, ½ cup pink salmon with bones

Meat, fish, poultry & alternatives

• 65-100gm cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat)
• 80-120g cooked fish fillet,
• 2 small eggs, ⅓ cup cooked dried beans, lentils, chickpeas, split peas or canned beans, or 1/3 cup peanuts/almonds

Extras

Foods which we can occasionally include for variety. They are generally higher in fat and/or sugar, kilojoules, salt etc.

• 1 medium slice of plain cake or 1 bun, 3-4 plain sweet biscuits, half a small chocolate bar, 60g jam, honey (1 tablespoon), 30g (1/2 a small packet) potato crisps, 1 slice pizza = 2 extras
• 1 can soft drink or 2 glasses cordial, 2 scoops ice-cream, 1 meat pie or pasty = 3 extras
• 2 standard glasses of alcohol (for adults only)
• 1 tablespoon (20g) butter, margarine, oil

Dairy products are a great source of calcium, but they're not the only source.

Here's a list so you can figure out just how much calcium you get in a day.
If you find that you aren't getting nearly enough, try to add some high-calcium foods into your diet. You can also think about taking calcium supplements.

Food	Amount of Calcium in milligrams (mg)
1 cup of milk	300
6 oz of yogurt	350
1 oz hard cheese (cheddar)	240
2 slices processed cheese	265
1/4 cup cottage cheese	120
1/2 cup soft serve frozen yogurt	100
1/2 cup ice cream	85
1/2 cup tofu	258
1/2 cup pinto beans or chick peas	40
1/4 cup almonds	95
1 Tbsp almond butter	43

Want to see what other foods contain calcium? Then read more

Food	Amount of Calcium in milligrams (mg)
1 Tbsp sesame seeds	90
1 Tbsp Tahini	63
1/4 cup Brazil nuts or hazelnuts	55
8 medium sardines (canned)	370
3 oz salmon	180
1/2 cup oysters (canned)	60
1/2 cup shrimp (canned)	40
1/2 cup bok choy	75
1 cup kale	94
1 cup broccoli	178
1 cup celery	54
1 cup cooked green beans	58
1 cup cooked butternut squash	84
1 cup cooked sweet potato	70
1 medium naval orange	56
2/3 cup raisins	53
10 medium dried figs	269
1 cup calcium-fortified orange juice	300
1 cup enriched soy milk	300
1 cup enriched rice milk	300

CEO of Weight Watchers International - His blog

I’m David Kirchhoff, the CEO of Weight Watchers International. This blog is where I share my personal point of view about weight loss. Yes, I’m a company employee, but I’m also a Weight Watchers member ― and an avowed weight loss exhibitionist.

http://manmeetsscale.com/

LUNCH CHEAT SHEET

http://www.weightwatchers.com.au/util/art/index_art.aspx?tabnum=1&art_id=56481&cid=76000

Top 10 healthy cooking tips

Tip 1. Invest in a set of cookware that has a non-stick finish. This will enable you to prepare foods with little or no added fat. In addition, you'll want to pick up some cooking spray, so you can coat your cookware with it for even less sticking potential.



Tip 2. Prepare meat, poultry and fish using low fat cooking methods such as broiling, grilling and stir-frying. And remember that both fresh and frozen vegetables taste great either steamed or cooked in a microwave.

Tip 3. Instead of using pre bought marinades sauces, which add kilojoules and extra sodium, marinate meat, poultry, and fish using a mix of fresh or dried herbs and spices, lemon juice, crushed ginger or garlic.

Tip 4. Fresh or dried herbs are excellent substitutes for butter or oil; their addition only adds flavour to your recipes. Try adding dill to steamed carrots, saffron to brown rice, corriander to baked fish and ginger to stir-fried chicken.

Tip 5. Remove the skin from chicken or turkey before you cook it. Learn what cuts of meat are lean ie. round steak, and trim off any visible fat.

Tip 6. Skim and discard fat from hot soups, stews, or casseroles. Or chill the soup, stew, or casserole and skim off the solid fat that forms at the top.

Tip 7. For most recipes, you can trim the amount of fat without affecting taste or quality. For example, substituting skim milk for whole milk in mashed potatoes. You'll be surprised how delicious soups can be without cream, or how good your vegetable casserole tastes made with reduced fat cheese.

Tip 8. When making desserts try to minimise some of the added sugar by using plenty of fruits (fresh, stewed or dried). Make the most of spices such as vanilla, cinnamon and nutmeg to enhance the sweet flavour without using excess sugar.

Tip 9. Replace meat with pulses like cannellini beans, red kidney beans or chickpeas, or do a half meat, half pulses mix.

Tip 10. Instead of thickening with cream, use evaporated skim milk, and corn flour to thicken up sauces.

Hey, I found another one to try....

Super Lo-Cal Wok Ready Noodles 

                (Gluten Free!)

Chang's new Super Lo-Cal Wok-Ready Noodles are 100% fat free, low GI and gluten free. They are are made from the soluble fibre of the konjac root which has been used in Asian cooking for many centuries. Ideal to add to a soup, stir-fry or even pasta.

Don't throw it away - regrow it!

Don't toss that celery base! Did you know you can use it to re-grow a new bunch of celery?

It's apparently quite simple: just stand the base in a small dish of water for a week or so until new leaves appear in the center. The leaves will be yellow at first, and once they really emerge and turn green, you can plant the celery in the ground or in a pot.

Pop your cut green onions in a glass of water and, clearly, they regrow.


... I have actually potted them up and they do grow!














More:
Potatoes grow well (plant some skin with an "eye" on it). 
A clove of garlic will turn into a whole bulb.
Pumpkin seeds will grow a huge vine full of pumpkins for you. 
Try capsicum seeds & tomato seeds
                                                   ....any other suggestions?

How To Store Fruits and Vegetables So They Won't Rot

I am so sick of throwing away good fruit and veggies. Some of these tips were really surprising to me, so be sure to check them out!

                                                  

How To Store Vegetables

Always remove any tight bands from your vegetables or at least loosen them to allow them to breathe.

Artichokes‐ place in an airtight container sealed, with light moisture.
Asparagus‐ place them loosely in a glass or bowl upright with water at room temperature. (Will keep for a week outside the fridge)
Avocados‐ place in a paper bag at room temp. To speed up their ripening‐ place an apple in the bag with them.
Basil‐ is difficult to store well. Basil does not like the cold, or to be wet for that matter. The best method here is an airtight container/jar loosely packed with a small damp piece of paper inside‐left out on a cool counter.
Beans, shelling‐ open container in the fridge, eat ASAP. Some recommend freezing them if not going to eat right away
Beets‐ cut the tops off to keep beets firm, (be sure to keep the greens!)by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in and open container with a wet towel on top.
Broccoli‐ place in an open container in the fridge or wrap in a damp towel before placing in the fridge.
Brussels Sprouts‐ If bought on the stalk leave them on that stalk. Put the stalk in the fridge or leave it on a cold place. If they’re bought loose store them in an open container with a damp towel on top.
Cabbage‐ left out on a cool counter is fine up to a week, in the crisper otherwise. Peel off outer leaves if they start to wilt. Cabbage might begin to loose its moisture after a week , so, best used as soon as possible.
Carrots‐ cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they’re stored that long.
Cauliflower‐ will last a while in a closed container in the fridge, but they say cauliflower has the best flavor the day it’s bought.
Celery‐ does best when simply places in a cup or bowl of shallow water on the counter. If you want to keep it in the refrigerator, like I do, wrap it in tin foil. It will stay crisp for weeks.
Celery root/Celeriac‐ wrap the root in a damp towel and place in the crisper.
Corn‐ leave unhusked in an open container if you must, but corn really is best eaten sooner then later for maximum flavor.
Cucumber‐ wrapped in a moist towel in the fridge. If you’re planning on eating them within a day or two after buying them they should be fine left out in a cool room.
Eggplant‐ does fine left out in a cool room. Don’t wash it, eggplant doesn’t like any extra moisture around its leaves. For longer storage‐ place loose, in the crisper.
Fennel‐ if used within a couple days after it’s bought fennel can be left out on the counter, upright in a cup or bowl of water (like celery). If wanting to keep longer than a few days place in the fridge in a closed container with a little water.
Garlic‐ store in a cool, dark, place.
Greens‐ remove any bands, twist ties, etc. most greens must be kept in an air‐tight container with a damp cloth‐ to keep them from drying out. Kale, collards, and chard even do well in a cup of water on the counter or fridge.
Green beans‐ they like humidity, but not wetness. A damp cloth draped over an open or loosely closed container.
Green Tomatoes‐ store in a cool room away from the sun to keep them green and use quickly or they will begin to color.
Herbs- a closed container in the fridge to kept up to a week. Any longer might encourage mold.
Lettuce‐ keep damp in an airtight container in the fridge.
Leeks‐leave in an open container in the crisper wrapped in a damp cloth or in a shallow cup of water on the counter (just so the very bottom of the stem has water).
Okra‐ doesn’t like humidity. So a dry towel in an airtight container. Doesn’t store that well, best eaten quickly after purchase
Onion‐ store in a cool, dark and dry, place‐ good air circulation is best, so don’t stack them.

Mushrooms - Keep mushrooms in the refrigerator in it's original wrapping. If you are using some of the mushrooms, try to open a corner of the plastic wrap and just take what you need. Then cover with a paper towel and cover with more plastic wrap and place back into the refrigerator. 
Parsnips‐an open container in the crisper, or, like a carrot, wrapped in a damp cloth in the fridge.

Peppers: Sweet/ Hot/ Bell - Store in a plastic bag before placing in crisper or refrigerator. Green peppers stay fresh longer than orange or red peppers. Will last 1 - 2 weeks in refrigerator or up to 10 months in the freezer. To freeze cut into slices and place on cookie sheet in the freezer until frozen, then place in air-tight container or freezer bag and return to freezer. Potatoes‐ (like garlic and onions) store in cool, dark and dry place, such as, a box in a dark corner of the pantry; a paper bag also works well.
Radishes‐ remove the greens (store separately) so they don’t draw out excess moisture from the roots and place them in a open container in the fridge with a wet towel placed on top.
Rhubarb‐wrap in a damp towel and place in an open container in the refrigerator.
Snap peas‐ refrigerate in an open container
Spinach‐ store loose in an open container in the crisper, cool as soon as possible. Spinach loves to stay cold.
Spring onions‐ Remove any band or tie and place in the crisper.
Sprouts - Keep them cold. Under 40 degrees F'. Get them in the refrigerator as soon as possible and they should last 10 - 14 days.
Sweet peppers‐ Only wash them right before you plan on eating them as wetness decreases storage time. Store in a cool room to use in a couple a days, place in the crisper if longer storage needed.
Sweet Potatoes‐ Store in a cool, dark, well‐ventilated place. Never refrigerate‐‐sweet potatoes don’t like the cold.
Tomatoes‐ Never refrigerate. Depending on ripeness, tomatoes can stay for up to two weeks on the counter. To hasten ripeness place in a paper bag with an apple.
Turnips‐ remove the greens (store separately) same as radishes and beets, store them in an open container with a moist cloth.
Zucchini‐ does fine for a few days if left out on a cool counter, even after cut. Wrap in a cloth and refrigerate for longer storage.

How to Store Fruit

Apples‐ store on a cool counter or shelf for up to two weeks. For longer storage in a cardboard box in the fridge.
Bananas- Take your bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster.Keep them on the counter, or in a basket with holes or openings to allow air to circulate. 
Citrus‐ store in a cool place, with good airflow, never in an air‐tight container.
Apricots‐ on a cool counter to room temperature or fridge if fully ripe
Cherries‐store in an airtight container. Don’t wash cherries until ready to eat, any added moisture encourages mold.
Berries-Don’t forget, they’re fragile. When storing be careful not to stack too many high, a single layer if possible. A paper bag works well, only wash before you plan on eating them.
Dates‐dryer dates (like Deglet Noor) are fine stored out on the counter in a bowl or the paper bag they were bought in. Moist dates (like Medjool) need a bit of refrigeration if they’re going to be stored over a week, either in cloth or a paper bag‐ as long as it’s porous to keeping the moisture away from the skin of the dates.
Figs‐ Don’t like humidity, so, no closed containers. A paper bag works to absorb excess moisture, but a plate works best in the fridge up to a week un‐stacked.
Grapes- Make sure to select clusters that are free from molds if you plan to keep them in your fridge.  Another mistake people make when storing grapes is washing them before storing. While this may clean them and get rid of dirt on them, the water will have a negative effect on the skins of the grapes; making them mushier and promoting bacterial growth in the process.
Kiwi - Store at room temperature until ripe; then in fridge. Do not refrigerate longer than 1 - 2 weeks. 

Mangoes - Store on the counter until ripe or 2 - 5 days, then move to refrigerator, then keep for 5 - 7 days. If you want to freeze wash peel and slice into pieces. Place pieces on a cookie sheet until frozen then you can transfer to plastic bag. 
Melons‐ uncut in a cool dry place, out of the sun up to a couple weeks. Cut melons should be in the fridge, an open container is fine.
Nectarines‐ (similar to apricots) store in the fridge it is okay if it's ripe, but best taken out a day or two before you plan on eating them so they soften to room temperature.
Peaches(and most stone fruit)‐ refrigerate only when fully ripe. More firm fruit will ripen on the counter.
Pears‐ will keep for a few weeks on a cool counter, but fine in a paper bag. To hasten the ripening put an apple in with them.
Oranges - stay juicier when kept at room temperature. If possible place in a basket. The baskets are preferable to other containers because they permit the air to circulate freely around each piece of fruit.
Persimmon –Fuyu‐(shorter/pumpkin shaped): store at room temperature.
Pomegranates‐ keep up to a month stored on a cool counter.
Strawberries‐ Don’t like to be wet. Do best in a paper bag in the fridge for up to a week. Check the bag for moisture every other day.

Do something different - get something new!

Portion & servings

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. 

A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). 

In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 200g of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes. 

Hand measurements

It may take some practice to become a better judge of serving sizes and portions, especially as you put entire meals together. But the more you practice visualizing the cues, the more control you'll have over portion sizes. Controlling portion sizes also means controlling your PP intake — and that's key to achieving your weight-loss goals.

Make Your Kitchen Weight Loss-Friendly

Don't let your kitchen be your worst enemy! Learn how to make your kitchen, and the things in it, your weight lost allies.

Here's How:

1. Make sure the first things you see when you open your refrigerator and freezer are healthy options, like pre-prepared baggies of chopped veggies. Stash "treats," such as ice cream, out of plain sight.
2. Keep healthy pantry snacks handy and ready to eat. Dole out portions of binge-inducing foods, such as chips, into snack-size bags -- you know you'll eat more if you dive right into the full bag.
3. Always make sure you have a bowl of fresh, in-season fruit on the counter or kitchen table for easy, healthful snacking within arm's reach.
4. Always keep a variety of fresh veggies in your crisper drawer. Prep some of them ahead of the time by washing, peeling and cutting them so they'll be ready to eat at all times.
5. Always keep a running grocery list of staples that you need. The best intention to eat healthy is no good if you don't have the ingredients on-hand to make that healthier meal.
6. Keep a collection of storage containers on-hand. You can store half of your take-out portions before you sit down to eat, so you won't overindulge. And you can use them to stash pre-prepped foods so you can whip up a healthy meal quickly.
7. If you don't feel you can do without "bad" foods you are used to eating, consider buying single serving sizes. They may be more costly, but are worth it, since they provide instant portion control.
8. Stock your kitchen with the right tools: A vegetable steamer, rice cooker, measuring cup and spoons, non-stick frying and sauté pans, sharp knives, and smaller plates (again, instant portion control).
9. Always shop with a grocery list and have a snack before you go shopping. You'll be less likely to bring unfavorable foods into the house if you are prepared when shopping.

3 simple steps to stop emotional eating

We ALL know this scene

I mean there she is…A girl, crying, sobbing just been dumped by her boyfriend and what ?! uh oh, there she goes, she’s walking to the freezer, she opens it up and grabs the ice cream, goes to the cabinet and reaches for hot fudge sauce, and what would it be without M&M’s right?, uh oh, here comes..Well yea of course the whip cream. I mean come on what is anything without ..whip cream?!.. Then she goes to the living room couch and sits down next to the biggest box of Kleenex in the world.  There she is folks, sitting on her couch sobbing into the ice cream she is about to polish off… and in about 10 minutes…..

really regret doing it.

Did it really solve her problem, or CREATE another one ? 

Why DO we do that? …Does it REALLY make us feel better? ….And I  mean longer than it takes us to eat it… 

When did we get emotional about food,  and when did it become …..Our best buddy ?

So, why do we  keep doing it over and over ? I mean, it doesn’t really solve the problem.  The problem is still there and….. NOW….. you feel………FAT ?!    Gimme a break right?!

Food for thought

“The definition of insanity is doing the same thing over and over and expecting different results.” —Albert Einstein

Well Einstein was pretty smart,  so I decided to take his word for it and try something different. My way wasn’t working…………………..    so I thought….. What if  I tried a different approach this time ? and tried new ways of handling emotional eating .

3 simple steps .

When reaching for something ...... Stop .  

Take a breath

Now before you eat whatever you are zoning in on.. Ask yourself these 3 questions .

You are So worth that and the 30 seconds it  will take you to think about the answers…

1.  Am I REALLY hungry?

Sometimes we will eat because we are bored.  Not REALLY hungry,  just bored.  I think probably most everyone has done this at one time or another.  Like I said, I know I have in the past. It fills time and gives us something to fill our boredom with.  But how smart is that really ?  But If when I  stop and ask myself  “Am I really hungry for that?”

If I’m asking myself this question, the answer is usually  no. 

2..  Is it really worth how I know I will feel,  IF,  I eat this?

When I ask myself this,  the answer is always…. no.

 I hate, repeat… Hate that feeling when I have eaten something and then feel bad about it. My guess is so do you.  I inevetibly  always feel WORSE than it was EVER was going to taste GOOD.    I have learned is this:  If I am asking myself this question in the first place,   then most likely,   it’s not the right choice for me.

3. Is this going to help me get to where I NEED to be in my heart and soul?

You have to ask yourself  if  it’s going to hurt or really help you get where you want to go with your diet. Closer to your goal… or further away?   If you are asking yourself this question, the answer is most likely.. no as well. 

I know it can be hard to stop,  walk away and  go pick up the healthier choice.   Even.. Not eat anything at all. 

But here it is guys….. Where you decide if you are serious about what you want.

                 ****It’s a continual  effort.  You have to decide you are strong and worth it.**** 

You will always be worth the effort!.

Research shows ...

Slow the signs of ageing

Research shows that slowing the signs of ageing can be cheaper than you think.

It’s a fact of nature: as we age, our body fat levels increase, while our muscle mass decreases. But research in the US has found you can slow these effects without special creams or expensive pills – all you need is regular physical activity. The study, published in the Journal of Applied Physiology, found that the number of fat cells that enter muscles can be reduced and age-related strength-loss prevented, just by increasing exercise levels. Another great reason to get moving!

Speed up the exercise – it saves you timeIf you can’t spare 30 minutes to exercise, then up the intensity and cut back the time.

Benefits of Meal Planning

You can benefit from using a meal plan in a number of ways. Using a meal plan saves you money and time, and you eat better, healthier foods when you plan your meals ahead of time. Here’s the full list of benefits:

1. Saves Money. Armed with a plan and a list, you only need to make one trip to the store each week, thus eliminating the opportunities for impulse purchases. You also save money by taking advantage of weekly sales to tailor your menu, avoiding duplicate purchases, and reducing the urge to order take-out.
2. Saves Time. You have to spend about 30 minutes to plan a week’s worth of meals. When you plan your meals, you can efficiently shop for groceries using your list, and you only have to shop once a week. You can spend dinner time preparing and enjoying your meal, instead of standing in front of the refrigerator waiting for a dinner idea to magically pop into your head. 
3. Helps You Eat Healthier. By planning three meals a day, seven days a week, you can avoid visiting the drive-thru in the morning, abstain from a lunch hour vending machine frenzy, and resist the temptation to order from a pricey take-out dinner menu. Before I planned our weekly menu, my husband and I ate a lot of frozen pizzas and packaged frozen skillet meals loaded with sodium, or we dined at restaurants. We now plan ahead and enjoy more home-cooked meals made with fresh foods.
4. Helps Reduce Food Waste. Before I started planning my meals, I often opened a cupboard only to find three loaves of bread, two bottles of minced garlic, and an extra jar of mayonnaise. I didn’t check my pantry’s inventory before I went shopping, and I routinely picked up more bread, spices, and condiments at the store. Many times, the loaves of bread spoiled before I could put them in the freezer, and the spices and condiments passed their expiration dates before we could use them. Now I create my shopping list after looking at what I already have in the kitchen. A meal plan can also help you finish leftovers, because a refrigerator full of forgotten food wastes money.
5. Helps Reduce Your Stress. No more worries about what to have for dinner; you now have a plan. You’ll know when to pull food out of the freezer, avoid the mad rush through the grocery store at six o’clock, and most importantly, reduce the amount of money you spend.

Slim Pasta - GLUTEN FREE and GUILT FREE pasta?

http://www.slimpasta.com.au/


What is SlimPasta?

SlimPasta is naturally made from a vegetable called Konjac (ˈkoʊnjæk/) (Amorphophallus konjac, also known as yam) which produces a high fibre that is a low calorie and low carbohydrate food. SlimPasta is a great substitute for pasta and noodle and makes you feel full for longer without adding a lot of calories.

 

http://www.youtube.com/watch?v=bh8-tDthdBA

ISABELLE'S REVIEW
I found it in the gluten free section at Woolworth's for just under $4 a packet.
I really liked them, they have chewier texture than pasta or noodles. When I first opened the packet I noticed a fishy smell (not pleasant for someone that unfortunately does not like fish) - however, they were fine after I rinsed them with water. I will definitely be having them again ! Next time I'll use them in a WW laksa.


PS: only the Angel hair version is Gluten free.

6 minute clip on Junk food

Yale University Rudd Center for Food Policy & Obesity

One of the world's leading junk food experts says governments will soon adopt aggressive regulations against unhealthy food manufacturers because of mounting evidence that junk food can trigger addictive eating behaviour. 

As a result, he says, some companies could also be vulnerable to legal action for promoting goods with high levels of sugar, fat and salt.

http://www.abc.net.au/lateline/content/2011/s3343814.htm