Food and Recipes

Food is the spice of life as they say, and most of the time just the very thought of food makes us very happy indeed.

While eating is generally regarded as one of life’s great sensual pleasures many of us have also been made miserable by food, sometimes turning to it to fill a hole in our lives.

We call this comfort eating and it’s a common problem for our society. When we turn to comfort foods like chocolate, ice cream, pasta or buttery, salty mashed potatoes (foods that are rich in serotonin and other chemicals that actually settle the brain) we get a quick fix, or a high, but unfortunately, we then come down with a thud, feeling worse than before.

So we eat more ice cream or chocolate to correct the balance leading to a classic pattern of peaks and troughs which then leads to greater amounts of addictive fatty sugary foods to try and balance our moods.

But don’t despair. Healthy eating can help beat the habit and it’s surprisingly easy.

First you have to curb the cravings. This is fundamental to your success, and we advocate a simple carb detox program that will eliminate food cravings within a matter of days. (www.bodytrim.com.au)

Next, set yourself up for weight loss success by focusing on food and recipes that are low in complex carbohydrates and high in protein, while avoiding refined carbohydrate that are high GI, as much as possible.

Meanwhile, here are some great ideas for food and recipes that should help you make good meal choices.

Breakfast tips: Avoid fruit juice always, stick with multigrain or wholegrain bread and include a good source of protein.

Simple breakfast food and recipes

• 1-2 eggs on a slice of multigrain/wholegrain bread (no fruit juice).
• Turkey and cheese melt – 80g shaved turkey, 1 slice of low fat cheese, 1 slice of multigrain/wholegrain toast
• Tomato and onion omelette – 1-2 eggs, 1 medium tomato, 1 small onion, multigrain/wholegrain bread.

Lunch tips: If you can stick with salad, vegetables and a good source of protein for lunch you are well on your way to weight loss success.

Simple lunch food and recipes

• Tuna and tabouli salad – drain 100g can tuna and mix tuna with unlimited tabouli
• Open steak and salad sandwich – grill steak and place on one slice of multigrain bread with lettuce, tomato, onion and beetroot
• Chicken Caesar salad – place 50g of sliced BBQ chicken with lettuce, one sliced hard boiled egg and 1-2 tbsp of Caesar salad dressing

Dinner tips: BBQ chickens are great as they speed up the cooking process. Serve with salad and vegies - don’t hesitate to use mixed frozen vegies when you’re unable to get the fresh stuff.

Simple dinner food and recipes

• Chicken and vegetable stir fry – Stir fry 100-150g chicken breast in a wok with 1 clove crushed garlic until cooked, remove, add 1-2 cups of mixed vegies, 1 cup chicken stock, tbsp soy sauce and cook until vegies are cooked. Add chicken to sauce and serve.
• Lamb kebabs and Greek salad – grill 2-3 lamb kebabs (available from supermarket) and serve with a handful of Greek salad (tomato, lettuce, cucumber, fetta cheese, red onion and olives with 1tbsp olive oil and 1tbsp balsamic vinegar).
• Salmon with greens – cook salmon in a fry pan with a tsp peanut oil. Chop bok choy, cover and place in microwave for 60 secs. Remove and place beside cooked salmon. Drizzle both with mix of 1 tbsp soy sauce and 1 tsp lemon juice.