Friday, November 14, 2014

Understanding Common Diseases

Do you want to know more about your health and about common diseases that affect you and your loved ones? How about if you could be taught all this by University academics for free in your own home? Sound too good to be true? 

Open2Study (part of Open Universities Australia) has a FREE online course - Understanding Common Diseases - which is enrolling now for 24 November commencement. 

The course spans four weeks, is delivered online, and is completely flexible with just a few hours a week self paced learning free for anyone worldwide. And yes, my colleagues and I from the University of Wollongong are teaching it so of course I think it's great. Did I mention it's free? 

Click to watch the trailer here 

Do you eat Nutella? Dr Yoni Freedhoff is a fellow physician and health blogger from Canada who I have spoken of before. This video is how I first discovered him - deconstructing nutella. Think hazelnut spread sounds healthy? Think again!

You can follow Yoni on twitter as @YoniFreedhoff or follow his insightful blog at 
I am currently reading his book "The Diet Fix" and will post a review soon!  In the meantime, hope you enjoy this clip. 

Lyndal @ Lean Green and Healthy

Recipe - Light and tasty beef stroganoff

I was standing in the supermarket today and noticed mushrooms on special. A 500g pack of mushrooms for $1.99 - bargain! So I stood for a moment thinking of options and then thought "STROGANOFF!" So here is my beef stroganoff recipe to share with you all. If you don't eat meat, this would make a lovely creamy veggie casserole, just add lentils for protein and swap the beef stock for veggie stock.
 You will need:
500g lean beef thinly sliced (I cheated and bought it already sliced in stir fry strips)
500g mushrooms thinly sliced
2 tablespoons paprika
2 tablespoons plain flour (I use GF flour)
2 tablespoons Worcestershire sauce (again I use GF)
3 tablespoons tomato paste
1/2 cup brandy (optional, but I love what it does to the flavour)
1/2 cup beef stock
2 lemons
2 onions (I had a leek leftover in the fridge so I used 1 onion and one leek today)
2 teaspoonfuls of minced garlic (or 2 cloves fresh garlic)
a bunch of fresh parsley
dried parsley and dill
Greek yoghurt (full fat yoghurt works better in this recipe as the fat makes it more stable, but low fat should be fine, just may not freeze as well. )
Olive oil
Black pepper
Pasta or salad for serving

First pop your beef in a bowl with the paprika, flour and a generous amount of black pepper. Stir well and mix through until the meat is well coated and set aside. Slice your mushrooms, dice your onions (and/or leek) and roughly chop the parsley.  If you are making pasta, put a pot of water on the stove to boil.
Next put a drizzle of olive oil in a deep heavy based pan and cook the meat quickly in batches. It doesn't need to be fully cooked, just golden brown on the outside and a bit pink in places is fine. Keep it quick, you don't want it to get too tough. As each batch cooks, place it in a bowl and set aside for a moment. Also don't worry if it sticks a little on the bottom of your pan, that will all add to the sauce later!

Once your beef is done, in the same pan cook your onions/leeks and garlic (with a little olive oil if needed) for 5 minutes or so until translucent. Then add your sliced mushrooms, dried parsley and dill to taste.  Let the mushrooms cook for 5-10 minutes. 

Next add the brandy and the juice of 1 lemon to the pan, this will deglaze the bottom of the pan. Use your spoon to scrape up the tasty bits. Return your beef to the pan, stir in the tomato paste, Worcestershire sauce, add the beef stock and another generous grind of black pepper (I do love the pepper in this dish!)

By now you will have a nice beefy looking dish. Turn to simmer, pop the lid on and let it cook for 10-15 minutes while the pasta cooks. We usually use penne or spirals (or both!) as it holds the sauce so nicely. 

When your pasta is done, take your stroganoff off the heat, stir through a good dollop of Greek yoghurt (2-3 tablespoons should do it) and your large bunch of fresh chopped parsley. Taste and season if needed. We usually serve it atop a serve of low GI pasta for my husband and son, and a big pile of baby spinach leaves for me. I garnish with a little parsley, a little more black pepper (LOL) and wedges of fresh lemon. This is a great meal to go with a salad, or if its a cold night, some hearty steamed veggies. 

This recipe should serve 4 -6 people depending on your appetite. And of course, pop any leftovers in the freezer to avoid getting fast food on a busy night!  
Bon appetit! Lyndal @ Lean Green and Healthy

Weekend Flicks - Teach every child about food (Jamie Oliver)

If you haven't seen this TED talk yet, you really need to. Grab a cup of tea and give the wonderful Jamie Oliver 20 minutes of your time. It will be worth it.

Lyndal @ Lean Green and Healthy

Friday, June 6, 2014

Weekend Flicks - How cooking can change your life (Michael Pollan)

I am a huge fan of Michael Pollan. If you haven't heard of him yet, he is a food journalist who has written several incisive and incredibly well researched books on the dilemma of obesity and the food industry. One of these books is "Food Rules" - a seemingly very simple book which describes some of the quite intuitive principles we have moved away from. Short but sweet. In two and a half minutes listen to how cooking can change your life.

Lyndal @ Lean Green and Healthy

THANKS for supporting us!

LG&H blog is now 3 weeks old and has been viewed 6,000 times!
All those people reading and interested in good health is just awesome.  Thanks for your support everyone!  Keep on pinning, tweeting and sharing on Facebook to help us spread the lean, green and healthy message !


Relax - its Friday! (but don't relax too much!)

Time to relax... its Friday!

I hope your weekend is enjoyable and relaxing, but don't get too slack!  Weekends are about letting your hair down a little, but don't abandon all your healthy habits.  Some studies show people generally take in more calories on Friday, Saturday and Sundays and also exercise less. Abandoning your healthy lifestyle plan for those two days can undermine all your hard work on the previous days.  This can just slow down progress towards your health and fitness goals and make it harder to get focused again on Monday.  

You are not a machine and you don't have to be perfect all the time. Enjoy a drink or two, a dinner out or tasty dessert with family, but remember to counteract that with a nice long walk, a yoga class, some dancing or swimming, a lovely light lunch and some great restful sleep. I will be having eggs and bacon and a big cappuccino  for breakfast with my husband in our favourite cafe on Saturday morning ... as I do every Saturday morning. And we will just have a light salad or some fruit for lunch to balance it all out and I will go for a run on Sunday. Remember this is not about a Monday to Friday extreme diet then "cheating" on the weekends. This is about sustainable lifestyle change every day of the year.

Enjoy your weekend!

Lyndal @ Lean Green and Healthy

Health news from the net 6 June 2014

Health news 6 June, 2014.
Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy

Viewpoints: can you be healthy at any weight?
This article was originally published in the Conversation

Australians are getting heavier and, as a result, are more likely to suffer life-threatening illnesses such as heart disease, diabetes and strokes.
But should we be worried about a bit of excess weight? After all, isn’t it better to focus on exercise so we can be healthy, whatever our size?
Today’s Viewpoints: can you be healthy at any weight? Tim Olds argues we can; while Anna Peeters outlines why we shouldn’t give up on keeping our weight in check.

Read more:
Is your weekend too much of an indulgence?
This article was originally published by Susie Burrell

Whether it is the after work drinks on a Friday, the Sunday brunch or an all-day family get together, chances are that your weekends are filled with plenty of eating and drinking. Unfortunately a weekend of catch ups, socialising and partying can also lead to a few extra kg, kg that few of us want. So here are the key ways you can prevent weekend weight gain whilst still enjoying your precious down time.
Things tend to get out of hand on the weekend from a food perspective for several reasons. 

Read more:
Exercise is so much more than an energy burner!
This article was originally published by Joanna McMillan

In the bottle before you is a pill, a marvel of modern medicine that will regulate gene transcription throughout your body, help prevent heart disease, stroke, diabetes, obesity, and 12 kinds of cancer – plus gallstones and diverticulitis. Expect the pill to improve your strength and balance as well as your blood lipid profile. Your bones will become stronger. You’ll grow new capillaries in your heart, your skeletal muscles, and your brain improving blood flow and the delivery of oxygen and nutrients. Your attention span will increase. If you have arthritis, your symptoms will improve. The pill will help you regulate your appetite and you’ll probably find you prefer healthier foods. You’ll feel better, younger even, and you will test younger according to a variety of physiologic measures.

Read more:
Does diet affect children's behaviour?
This article was originally published on ABC News

Talk to many parents and they'll list a number of foods guaranteed to turn their normally well-behaved offspring into an uncontrollable monster. But speak to those who spend their days working with children who have behavioural problems and you get a very different perspective.
Parenting forums, blogs and books are overflowing with advice about which foods to keep off the menu if you're worried about your child's behaviour. We're told children should avoid any foods containing additives, such as artificial colours or preservatives, along with anything containing sugar, wheat or dairy.
But how much of this relationship between food and children's behaviour is parental paranoia, and how much is real?

Read more: