By Judy Davie
For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au
I love eating, so much so I have to lose quite a bit of weight, but find the food on diet plans bland and tasteless. Can you suggest anything?
Dallas — Qld
Herbs and spices are part of traditional diets all around the world and used to impart a unique flavour. They are, however, widely ignored in this country because many people don’t know what to do with them or don’t want to go to the extra expense of buying a bunch for fear it will largely go to waste.
Fat, sugar and salt all add flavour to food but in doing so also add calories, which you don’t need. Herbs and spices have negligible amounts of energy and are therefore a perfect alternative. Not only will herbs and spices add flavour — thereby reducing the need for less healthy flavours from salt, fat and sugar — but they pack a powerful punch when it comes to their bio power. Rich in antioxidants and other phytonutrients, their general benefits include supporting the immune system, aiding digestion and promoting cardio vascular health. The natural antimicrobial properties in herbs and spices are also believed to reduce the risk of bacterial contamination on food.
Specific studies are now showing the effects of the antioxidant properties of herbs and spices and the impact they have on reducing LDL cholesterol. Consuming half to one clove of garlic can have a cholesterol-lowering effect of up to nine percent. Garlic has also been shown to assist in anti-clotting and reducing high blood pressure. Great news too for anyone trying to lose weight; chilli can increase the metabolism and help your body burn energy faster.
A salad with lettuce and tomato has 100 times less antioxidants than a salad made with lettuce, marjoram and tomato and it tastes far more interesting. A small serve of sage has the same antioxidants and a serve of spinach and a pinch of cinnamon (which also has digestive properties) have similar amounts of antioxidants as a serve of broccoli.
What about this? A bowl of fresh orange with low fat natural yoghurt for dessert might sound a little boring, but what if you tried lightly grilling the orange with a sprinkle of cinnamon on top and serve it with some natural yoghurt. Now it’s sounding much more interesting and it’s all great food when you’re trying to lose weight.
Herbs and spices to boost the flavour and nutritional value of food
Can you give me a food eating plan for breakfast, lunch and dinner that will assist in dropping off the spare tire, while giving me heaps of energy?
Well done, giving up cigarettes is a huge accomplishment. The most exciting thing is the amount of extra energy you’ll have by simply giving up. Ask any reformed smoker what it was like to wake up as a non smoker and they’ll all say how much easier it was to spring out of bed in the morning.
When you smoke, you fill the body with toxins causing the production of free radicals. Free radicals can exist without harm inside the body but an excess can have hazardous effects, damaging healthy body cells which can lead to chronic disease and premature aging. It’s a process known as oxidation — similar to metal rusting.
When you stop smoking you instantly stop the energy draining holocaust happening inside you. Add to that a clean diet full of antioxidant rich foods to clean up the damage and you’ll feel you have a Ferrari engine inside you.
You already have the right approach. With regular exercise and a great diet you’ll easily manage to maintain your weight.
The number-one golden rule here is: never substitute cigarettes with biscuits, lollies or cakes.
The plan here is to eat lots and lots of foods rich in antioxidants to try to reverse some of the damage from smoking. Brightly coloured foods, like berries, cherries, green leafy veggies, oranges, pumpkin, spinach, avocado and tomatoes are just a few.
During morning tea and afternoon tea, when you may otherwise have had a coffee and cigarette, have a water and orange instead. You may also want to carry around a few carrot and celery sticks to munch on when you get the urge.
Breakfast Fresh fruit salad with kiwi, orange and chopped apple, with ½ cup of sugarless, raw muesli and low-fat natural yoghurt.
Or
Two poached eggs on grain toast with steamed spinach and grilled tomato.
Or
Grain toast with avocado, grilled tomato and chopped coriander.
Or
Fresh/frozen berries with low fat natural yoghurt, LSA and grain toast with one teaspoon of peanut butter. Morning tea Herbal tea, orange or apple. Lunch Chicken and salad wholegrain roll with an apple.
Or
Stir fried vegies and chicken with ½ cup brown rice.
Or
Six-pack sushi.
Or
Beetroot, goat’s cheese and walnut salad with sourdough bread. Afternoon tea Snack on raw almonds or mixed unsalted nuts (limit consumption to 50g). Dinner Grilled chicken breast with pesto and English spinach.
Or
Barbecued lamb cutlets with mint sauce, peas, steamed carrots and new potatoes.
Or
Corn and goat’s cheese omelette with steamed broccoli and roasted almonds with olive oil.
Or
Grilled salmon steak with noodles, bok choy and soy and lemon dressing.
Or
Steak with corn and capsicum salsa served with steamed spinach.
Morning tea
Lunch
Afternoon tea
Dinner
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