Tuesday, June 24, 2014

I think I love John Oliver :)

Apologies I have been a bit quiet on the blog, have had some big deadlines for work looming and have been focusing on my research. But after seeing this video on Facebook tonight, I needed to share it. 

I think I love John Oliver 
Watch this video and find out why!

Make no mistake. The most effective way to lose weight is by sustainable lifestyle change. Eating healthy, balanced nutritious meals in the appropriate amounts for your body and exercising more to get fitter and healthier. Slow, steady and effective. There is no magic and there are no quick fixes. 

Read my blog post about these issues here : Weight loss cures and snake oil salesmen 

And sit back and watch the best take down of Dr. Oz. EVER.

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 weightymatters.ca 
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: http://theconversation.com/viewpoints-can-you-be-healthy-at-any-weight-18539
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: http://www.susieburrell.com.au/weekends/
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: https://www2.drjoanna.com.au/blog/exercise-is-so-much-more-than-an-energy-burner-blog-155/
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: http://www.abc.net.au/health/features/stories/2014/05/01/3995642.htm

Thursday, June 5, 2014

Health news from the net 5 June 2014.

Health news 5 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

----------------------------------------------------------------------------------- Foods You Should Always Have in Your Kitchen
This article was originally published in Time 

A well-stocked kitchen allows you to throw together a fast, flavorful meal after a long day. And, when you wake up and have to dash out the door for work, it pays to have grab-and-go breakfast and snack options on hand. We tapped registered dietitians, personal chefs, and bloggers for their must-have foods to always keep in their kitchens. (And yes, they’re all good for you, too.) Some you probably already have, while others you’ll want to add to your list.

Read more:  http://time.com/2806142/19-foods-you-should-always-have-in-your-kitchen/
This article was originally published in the Nutrition Guru and the Chef  

Today I was asked if I had made a mistake in one of my recipes for a smoothie containing cocoa.
“Don’t you mean cacao, surely you don’t mean cocoa as cocoa doesn’t contain any nutrition and is an inferior product” the reader asked. It’s a great question, as cacao has exploded onto the health food scene of late.
I didn’t make a mistake in the recipe, I chose to use the humble cocoa and YES the humble cocoa does contain nutrition.
Cacao is the unprocessed cocoa bean popular as it contains high levels of nutrients such a flavanoids, theobromine, magnesium and a range of antioxidants. It has been handled less and is closer to its natural state. Cacao sells for approximately 6 x higher than cocoa.

Read more: http://www.thenutritionguruandthechef.com/2014/03/30/cacao-nutrition-is-cacao-better-than-cocoa/
Offer vegetables early and often to fussy toddlers, study says
This article was originally published in BBC news 

 Children can learn to eat new vegetables if they are introduced regularly before the age of two, suggests a University of Leeds study.
Even fussy eaters can be encouraged to eat more greens if they are offered them five to 10 times, it found.
The research team gave artichoke puree to 332 children aged between four and 38 months from the UK, France and Denmark.  One in five cleared their plates while 40% learned to like artichoke.

Read more: http://www.bbc.com/news/health-27635861
You’re not Barbie and I’m not GI Joe, so what is a normal body?
This article was originally published in The Conversation 

We live in a world of improbable bodies; they populate our television screens, magazines and billboards. If you’re like most Australians, you might sometimes get the feeling your body isn’t normal. But don’t fret — it’s all the virtual bodies around us that aren’t.
Pick up a Barbie doll and have a good look at her. Which part do you think is the most anatomically improbable? No, you’ll have to look lower.
Relative to the average young Australian woman, Barbie’s feet (adjusted for height) are 17 standard deviations below the mean. Other parts are almost equally unlikely: her bust-to-waist ratio is 13 standard deviations above the mean.

Read more: http://theconversation.com/youre-not-barbie-and-im-not-gi-joe-so-what-is-a-normal-body-14567