22 ways to modify your recipes for a healthy heart

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Ever wondered how to still create great tasting meals, but reduce the calories and/or fat intake? Well here’s a few tips that might help you out….

1. If for example you were making a Steak and Mushroom Pie and the recipe called for 750 g braising steak… you could try reducing the meat to 500g and add 200g of canned kidney beans.
2. Replace any butter with margarine or canola oil
3. Use reduced salt stock
4. Remove salt altogether
5. Use filo pastry instead of puff pastry

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Eggs…not as bad as they’re cracked up to be???

For a long time now, there has been a lot of bad stuff said about eggs in relation to dietary cholesterol and fat levels.

But in actual fact, eggs are highly nutritious. They contain good quality protein and 10 vitamins and minerals. One egg contains approximately 5g of fat…and that fat is mainly the “healthy” unsaturated fats that we need to include in our diets for healthy eating. One egg contains about 1.5g of saturated fat and NO trans fat – the type of fats that raise blood cholesterol and increase the risk of heart disease.

The Heart Foundation says that “The Healthy population can include cholesterol rich foods such as offal (e.g liver, brains, kidney etc) and egg yolks as part of a healthy eating pattern.

Those at risk of cardiovascular disease, especially with high blood cholesterol, should discuss how much cholesterol rich foods they can eat with their doctor or accredited practicing dietician.

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Strength Training: Increase your Metabolic Rate

Recent research by a Duke University medical researcher in the US has uncovered that many of us like to pig out after we exercise, often consuming the same amount of kilojoules we just burnt….isn’t that a little counter productive?

Don’t worry, we’re all guilty of it.

Also alarming was that we didn’t exactly feel like doing much after we exercised, with many of us crashing in front of the TV…..and we all know that TV = chocolate ice-cream.

While it has never been more important to have a healthy diet to accompany an exercise program (This article highlights the importance of a healthy diet and exercise) perhaps a more efficient way to burn kilojoules is through “Strength Training”

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Stress Soloution #1 - Fulfillment & Purpose

I don’t know if you are like me, but sometimes I find it so difficult to hear my own thoughts above the constant background noise of other people’s chatter … (“Mum, can I please have something to eat?” “Mum, I’m bored!” “Honey, have you seen the car keys?” “Mum can you wipe my bottom?” ) It’s easy to lose yourself or at least, the person you used to be.

It’s a fact of life… these things don’t go away (and in some cases you wouldn’t ever want to change it), but Andrew Sheridan who is a life coach has some suggestions on how to make your situation better…

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