Eating Well Monday

On a Monday we will be updating this page with recipes and health eating information. 

Enjoy!

Mon 1 Jun 2020

Say 'Hi' to low GI!

Hi everyone Chris here, and welcome to my red plate - apart from today... it's blue!

Today's offering includes all the hardy store cupboard favourites so you can shop less often, and stay safe. It's also packed with protein and fibre.

What you’ll need…

  • Half tin of chopped or peeled tomatoes
  • Half tin of chickpeas
  • Half tin of peas not mushy!
  • Sliced or diced chili x 1 one!
  • Chopped herbs fresh as always!

Here's how…

  1. Take a decent sized frying pan, wok or skillet and add some scrapings of coconut solid, coconut oil or your favourite cooking oil, mine has to be coconut oil solids :)
  2. Get your frying pan wok or skillet nice and hot, add a generous helping of pepper and a touch of salt to give it a good coating, then you're ready for your ingredients
  3. First add your beans and your peas while stirring thoroughly for about 5 minutes, making sure you coat the ingredients with the oil and pepper
  4. After this time reduce the heat and now add the peeled or chopped tomatoes and your sliced or diced chilli
  5. Reduce the heat a little more until simmering nicely, then throw your chopped herbs and a sprinkle of lemon juice if you have it, if not any type of citrus juice will do, could be orange!
  6. Keep stirring slowly for a further 10 to 15 minutes until the ingredients soften but are not to the point of mushy :)
  7. Turn off the heat and transfer to a big serving bowl
  8. Add some fresh chopped herbs of your choice, and you're ready to enjoy

Stay healthy stay positive stay safe.

Until next time...Chris's red plate (but Blue today)

 

Mon 18 May 

Chris’ seasoned lamb recipe

Hello everyone! Hopefully you’re all keeping safe and well. Here’s another offering from my red plate, my Monday afternoon seasoned lamb recipe.

Aprons on and let's start cooking!

What you’ll need…

  • 500g of lean lamb (chunks if possible)
  • Soy sauce
  • 2 sticks of celery
  • 1 tin of peeled tomato's
  •  ½ tin of red kidney beans.
  • 1 pack of couscous
  • Seasoning of choice

First start with the lamb. Take approximately 500g of fresh lean lamb, cut into chunks, and then transfer to a wok or suitable frying pan.

Add a little soy sauce, and cook on a high heat until browned off. When brown, add a couple of sticks of chopped celery and a tin of peeled tomatoes. Mix together and then add half a tin of red kidney beans while continuing to mix. You can also add couscous at this stage if you wish.

Gently stir the ingredients and reduce heat until simmering nicely.

Now is the time to season. So add your favourite seasoning, mine has to be fresh ground pepper and salt and a sprinkling of tyme and ginger too.

Reduce the heat a little more, and soon you’re ready to serve.

Carefully transfer all these lovely cooked ingredients to your favourite dish bowl or plate.

There you go, you’ve made it!

Now its time to enjoy.

Stay safe out there. See you soon.
Chris 

 

Mon 4 May 

4 Tips to manage food stress

by Technogym 

Being confined home for a long time has its good sides. We have more time to devote to ourselves, more time to do all those things that for too many commitments we had always postponed. We rediscovered work from home, redefined our spaces, listened to music, and read books. We were asked to stay at home for our health, but the desire to go out never left us. On the other hand, some latent anxiety about possible contagion or the fear of no longer recognizing the world ahead of us, the uncertainty of managing work or family in tight spaces. All these thoughts may have triggered a stressful mood, which can lead us to approach the fridge not only for healthy meals.

Promoting a Wellness lifestyle at home and managing fitness while in lockdown is therefore important.

In this article we will tell you some simple and practical tips to better manage your physical and mental well-being with food (and not only) and keep you balanced, especially in this delicate moment.

1. Let's move regularly
How to stay dynamic when you are forced to spend all your time at home, sometimes forced into small apartments? Our tip is to keep on moving during smart working hours: stand up for 3 minutes every 30 minutes spent in a sedentary position. This simple strategy, whose benefits on blood pressure have been scientifically tested, keeps our metabolism active.

Highly beneficial is also working out with a naturally loaded bodyweight circuit at the end of the working day, or if you prefer before the start of the working day. The Technogym tutorials by qualified Master Trainers will support you by providing effective workouts developed with studies and experience in the field of kinesiology.

If you have not joined Technogym free fitness app, join here:

1. Register at here www.mywellness.com/derbyactive

2. Download the My Wellness App via the Apple Store or Google Play store.

3. Log in and you’re ready to go

Within the App you can communicate with a coach if you need help and support when exercising at home.

Choose your training loads to best manage your daily energy, pay attention to recovery both between exercises and between days and help you achieve optimal fitness. Compatible with the spaces you live in, try to take no fewer than 5000 steps every day. These are simple strategies that bring important and tangible benefits.

2. Nutrition: regularity and balance

Many people are wondering if it is worth reducing calories during this period of less daily movement. Surely it could be beneficial if your activity index decreases, on one condition: calories intake in each meal and snack within your day is balanced. Limiting to a simple reduction of number of calories without considering the quality of the food we put on our plate, can primary increase the feeling of hunger, in particular with a spasmodic search for sugar based foods, followed by a loss of muscle tone and strength and, at the same time, an increase in the hormone cortisol, more commonly known as the "stress hormone". The latter event could have a negative impact on our immune system. In short, not what we would like in this delicate period.

Snacks allow us to get to the next meal not too hungry and also help to maintain a certain glycaemic stability with many benefits like mental efficiency, satiety and maintenance of physical fitness. Start each meal by eating a plate of vegetables or vegetable puree (no legumes, potatoes or cereals); then, for lunch, divide your plate into three equal parts by completing a first third with a lean protein source food, a second third of your plate with additional vegetables with good fat as a tablespoon of raw extra virgin olive oil and complete with a last third of whole grains such as brown basmati rice, red rice, spelt, barley, quinoa for example or their mix.

Lunch

So how do you keep your strength during lockdown, avoid accumulation of fat mass and promote satiety? The answer is soon said. What is also necessary is maintaining a certain balance between meals and snacks. Every day it is therefore essential to eat three main meals: breakfast, possibly within one hour after waking up, lunch and dinner. If more than five hours are spent between these meals, snacks are a valuable support. One in the middle of the morning and one more in the afternoon about two to three hours before dinner.

Dinner

For dinner, if you are very hungry, have a third of your plate with a source of protein, alternating the food you have chosen for lunch. Continue with two thirds with vegetables, accompanied by a slice of wholemeal bread and some small fruit. If you eliminate the slice of bread you have two choices: either double the portion of fruit with a seasonal fruit salad or choose a cube of dark chocolate. Rich in polyphenols, substances friendly to the intestine and therefore to our immune system which, when balanced in the meal as in this case, can have a positive impact on both physical and mental wellbeing.

3. Don’t stress, just relax

Mind specialists like psychologists and psychiatrists call it "radio mind". They want to indicate a state of mind where thoughts are so fast and awkward that they are always in the background like a radio with music on. As with daily diet and workout, it is also necessary to restore a balance called by the expert Life Balance. There are many strategies they propose to reach it.

Thinking Positive, meditation, self-talk techniques are all scientifically recognised methods to achieve a balance that translates into physical and mental wellbeing, thus helping in reducing negative stress. Another advice is to disconnect from the virtual world by switching off devices like smartphones, PCs, tablets, etc that emit blue lights at least one hour before going to bed in order to promote optimal sleep and quality of sleep at night. The latter, in fact, together with daily nutrition and physical activity, is a valuable tool that has a positive impact on our well-being. Reducing the hours of sleep at night or their quality can lead to a depression of the immune system.

4. Take the opportunity

This extraordinary and delicate moment is teaching us many things. Among them, taking the time to love ourselves. Let's start by doing a daily workout weighted to our level of training and paying attention to the food we put on our plate every day. These two instruments are the first allies of your well-being. Lastly, let’s fill our everyday with healthy habits that can become part of our well-being even once this emergency will be over.

Chris’ 'no worries' lockdown Omelette.

Get out, get in and plate up before the wheels have stopped turning on your bicycle!

Hi everyone! I hope you are all doing well. Here's another offering from Chris' red plate! As sure as eggs is eggs, this sure is gonna be high in protein.

Chris - Health and Wellbeing Advisor, Queen's Leisure Centre
Omelette

What you’ll need…

  • ½ dozen eggs
  • Mixed herbs (chopped)
  • Salt & pepper (just a pinch of each)
  • 2 teaspoons of low fat yoghurt or single cream
  • Mustard (if you like mustard that is)

Here's how...

1. Firstly crack your eggs into a suitable jug and add some chopped herbs of your choice, a pinch of salt and pepper, two tea spoons of either low fat yoghurt or single cream, and as much mustard as you can handle.

2. Once mixed, start prepping your pan.

3. Take a decent sized frying pan, wok or skillet and add a thin layer of cooking oil to ensure the omelette doesn't stick.

4. Get the pan hot so you are able to spread the oil easily around the surface of the pan.

5. Now slowly add your mixture to the hot pan and allow cooking until piping hot.

6. Use a spatula to gauge how the underside is cooking, and flip if necessary.

7.  Once cooked, transfer to you plate, and I say it arguably looks better if it refuses to transfer in one piece. 

Enjoy! Smile and stay safe everyone!

Mon 27 Apr

Chris’ easy-peasy meatballs!

Health and Welbeing Instructor - Queen's Leisure Centre

Hello everyone, how are you all doing? Still looking for a feel good easy meal, then give this a try. From New York to Rome to... IKEA, meatballs are a firm favourite. Here's how to make em' 

What you’ll need…

  • 800g's of lean beef mince
  • Salt & pepper (just a pinch)
  • 400g's Tinned peeled tomatoes
  • Mint leaves (to be finely chopped)
  • Low fat single cream (enough to lightly coat the meatballs)
  • Flavoured or plain couscous

Here's how…

  1. Simply season the mince with a pinch of salt and pepper, and the finely chopped mint leaves.
  2. Form the mince in to balls
  3. Add a touch of olive oil to a hot frying pan or skillet ensuring that the surface is covered (as we don't want the meatball sticking!)
  4. Add the meatballs to the hot frying pan and cook until piping hot!
  5. Now reduce the heat, add the cream, tomatoes (and juice) and couscous
  6. Coat the meatballs and work in the cream, gently stirring for another 10 – 15 minutes
  7. Then serve and smile... you've made it :)

Show us your meal on Queen's Facebook Social Media page  #Derbyactive 

Mon 30 Mar  

Balancing your diet while at home 

It is important that we follow a balanced diet to ensure that we consume the right nutrients in the correct balance, one of the easiest ways to ensure that you meet your nutritional needs is by following The eatwell guide.

 

Eatwell Guide

 

This is a visual reputation of the proportion of each food that we should be consumed in a well-balanced and healthy diet.

It is based on the following food groups:

 

  • Fruit and vegetables
  • Bread, rice, potatoes and pasta
  • Meat, fish, eggs pulses and beans
  • Dairy foods and alternatives
  • Oils and spreads

You need to try and achieve this over a course of a day or even a week as it is sometimes difficult to do this in one meal.