Healthy Pumpkin Muffin Recipe!

Healthy Pumpkin Muffin Recipe!

It's seriously getting cold now outside - which makes baking delicious healthy muffins inside even more tempting! This recipe is perfect for this time of year .. it's what I call 'comfort food without the guilt'!

These healthy muffins are packed with vitamins, minerals, nutrients and fibre and they taste delicious (they have undergone rigorous taste testing I assure you!!). You can choose to make the muffins with cranberries or even chocolate chips topped with pumpkin seeds or you can leave them plain and top them with this light and creamy yummy frosting.

I really hope you enjoy this recipe video - you can subscribe to my YouTube videos [here] :)

Thanks for watching - and happy Bonfire night!!

 

Nic x

The Restaurant Experience

The Restaurant Experience

Eating out should be a fun, enjoyable and pleasurable experience. However for people who are trying to lose weight or wanting to eat 'healthier' it can be highly stressful.. 'what do I choose?', 'is that portion size too big?', 'how is it cooked?', 'what's in that?!' .. these thoughts can cause some people to avoid the 'eating out' experience altogether.

 

'is that 500 or 1500 calories?'

 

Common tactics often used by 'slimmers' are 'asking for more vegetables than potatoes', 'ordering the salad on the side', 'having baby potatoes instead of chips' and 'sharing a dessert' ... but what about the butter on the potatoes and vegetables, and what do you do with the dressing on the side?! Pour it all over?! And what if you want a WHOLE dessert to your self?! Eating out can really be a tricky business when it comes to calorie counting.. and only the chef really knows what is in the dish!

 

 

So, does it really matter? The answer is yes. A typical evening or larger lunch meal for someone trying to lose weight should be around 500 calories .. however some dishes can be over double this. Take, for example, the humble Chinese prawn balls.. 10 in batter, and a sweet and sour sauce can be ~1200 calories, where as a Chinese lemon chicken might be only 300 calories (portion size dependent) - and don't forget about the rice and prawn crackers too!

 

Some restaurants are already jumping on the 'healthy' bandwagon by either highlighting 'healthier' food choices such as those dishes that are less than 5% fat, or even labelling the calorie contents of their meals online. Others have chosen to develop a 'lighter' range of their meals with all meals shown equal to or less than 500 calories.

So what can be done? In my opinion, restaurants have a few different options.. which one they choose (if at all) will depend upon the restaurant and client type. Here are my suggestions (taking into account what has been done already too!):

1) Having smaller portion sizes of all main meals available

2) Labelling dishes that are less than 5% fat or 500 calorie with a symbol
e.g. 'h' for healthy range

3) Having a separate section of the menu dedicated to lower calorie dishes

4) Showing the calorie contents of meals online or in an in-house pamphlet

5) Having fat-free dressings, sweeteners, fruit, yoghurts and salads always available

Supermarkets are now legally required to make nutritional information of foods easier to read, so what about restaurants and other eateries? Restaurants should endeavour to make every diner's eating experiences as positive as possible.. so if this means offering healthy dishes for those who are watching their weight or simply wanting a lighter meal then why not?

As more and more restaurants are realising the potential of displaying if meals are '500 or 1500 calories' we are seeing new ways in which healthy eating can be achieved - in truly delicious ways! It is however down to the individual ordering as to what they choose.. and if eating out isn't a regular event then who cares about calories. High calorie foods can be eaten as part of a healthy diet.. it's just how often that these foods are eaten that matters.

The decision is always ours.. but all I am asking for is a little information to help us make informed decisions about the meals that we are paying to eat.

If the calorie information is online/on the menu then take a look.. and if not then check-out my slimmer's guide to eating out for a helpful guide!


You can also check out my You Tube video to hear the public's thoughts on the nutritional information currently being displayed in shops and fast-food outlets here (3 minutes onwards):

 

 

Thanks for watching and happy (healthy) eating out to you all!

Nic

Frozen Fruits *Part 1*

Frozen Fruits *Part 1*

Happy Diamond Jubilee Weekend!
 

Celebrate with fat-free ice-cream! - scroll to the bottom of this post to see my new update!

 

 

 

I hope you're all having a lovely weekend celebrating the Queen's Diamond Jubilee. Given the hot weather (albeit slowly disappearing in England) and the popularity of my strawberry ice-cubes post, I thought I'd experiment a bit more with frozen fruits!

First up, Bananas!

I first heard about mashing bananas to make 'fat-free ice-cream' the other week (on a fab Sunday morning TV programme) and couldn't wait to try it out. All you have to do is:

1) Mash a couple of bananas

2) Freeze for 1-2 hours.. and hey presto.. *just like ice-cream* !

- I'd also like to try the banana mashed with yoghurt however this is still on my 'to do' list!

Mashed Banana - frozen for a couple of hours *yum*

Mashed & Frozen Banana Topped with Raspberries :)

My tip would be to mash a banana and freeze it when you get in from work (if you work!), then it should be ready for after dinner.. dessert time! Another option would be to mash your bananas, freeze and allow 15 minutes for the bananas to thaw and become edible.. yum!!

I also tried chopped banana which I froze and allowed to defrost for 10-15 minuets before enjoying.. as a snack and on my morning porridge (perfect to cool things down!).

Yummy frozen banana pieces - topped with cinnamon

Frozen Banana pieces on Porridge - *cool*

I am really loving my morning *summer twist* porridge

More blogs on frozen fruits to come :) *watch this space!*

Have a great long weekend!

Nic x

 

Update (September '12): I recently purchased a new food processor which makes an even better banana-ice cream. Simply freeze chunks of banana (as before) and then whizz in a food processor until a creamy consistency.. then re-freeze for 1-2 hours and scoop out with an ice-cream scoop. delicious!

 

I added a sprinkle of cinnamon too :)

 

Slimmer's Guide to Chocolate (at Easter!)

Slimmer's Guide to Chocolate (at Easter!)

SO, we've finally lost our 'Christmas weight' and are looking forward to the summer.. but then Easter comes along and *bam*.. we are faced with rows and rows of lovely looking chocolate eggs in the supermarkets (not to mention the hot cross buns, Easter buns/pigs/rabbits....!!!). How can we resist?!

If you're watching your weight and feel under-pressure at occasions such as these where you are deemed 'not normal' if you don't join in and indulge in your body weight of chocolate then read on for my top tips on how to cope this Easter time (or at any other special occasion where chocolate is present.. birthdays, Christmas, celebrations etc.)

1) Ask for Flowers or Vouchers.. or GIVE THEM AWAY!

If you are lucky enough to have friends or family who love to buy you chocolate at Easter then tell them (before you see them), that this year you're really trying to be healthy and are avoiding temptation of all kinds (including Easter eggs). If your lovely friends or family insist on buying you something then there is no harm in suggesting a bunch of flowers or even vouchers.. then they will feel good having still got you something (so not 'leaving you out') and you won't be faced with the temptation/pressure to eat more chocolate than you would like.

And if this tip doesn't work.. and you still get given heaps of Easter Eggs and really don't want even the temptation then why not do some good and offer your Eggs to a charity/hospital/homeless shelter.. the generosity will be much appreciated and you will feel good on two levels!

2) 250 Calorie Limit

If you want to join in with the 'eating feast' then why not set yourself an allowance? 200-250 calories is roughly 10% of your daily calorie (kcal) allowance and is equivalent to the following:

1 Cream Egg and 4 Mini Eggs (~ 240kcal)

1 Aero Mint Lamb and  1 individual Cadbury's Caramel Easter bunny (250kcal)

2 individual Cadbury's Caramel Easter Bunny (in packs of two) (200kcal)

16 Mini Eggs: 50g (245 kcal)

4 Mini Creme Eggs (200kcal)

1 Small Easter Rabbit: 50g (272kcal)

1/4 Large Easter Rabbit: 200g (~250kcal)

1/2 Small Easter Egg: 80g (~200kcal)

1/2 Medium Easter Egg: 100g (~260kcal)

1/4 Large Easter Egg: 200g (~250kcal)

My advice would be to read the label and become familiar with how many calories are in your chocolate treats and then decided how many calories you're happy to eat (decide this first!).

3) Melt & Mix with Fruit

To make your chocolate go that little bit further why not melt some chocolate (in a glass bowl over a pan of boiling water: [click here] for a great video from BBC Goodfoods on how to do this).. You can then use this melted chocolate to dip in pieces of melon, strawberries or kiwis (or any fruit for that matter). This way you are on your way to achieving your 5 a day and will feel much fuller (and perhaps more satisfied) after!

Choosing dark chocolate is a healthier alternative to milk and white chocolate as it contains more anti-oxidants and has less added sugar. My advice would be to check the calorie content of your bar and then decide how much you want to eat of it/share.. a small bar (~250kcal) per person could be a limit to set or 1/4-1/2 of a large bar (~250-500kcal).

4) Cheater's Guide

If you struggle with temptation and can't bear the thought of Easter Eggs being in the house (as you could easily demolish them in one sitting) then why not get your chocolate fix another way.. here are some lighter ways to enjoy chocolate:

Hot Chocolate (the indulgent ones made up with water & splash of milk are ~100kcal)

Cracker with Chocolate Spread (~100kcal)

Cereal Bar with Chocolate (~100kcal)

Chocolate Mousse (~100kcal)

Treat Size Chocolate Bar (~100kcal)

Light Yoghurt with Chocolate Pieces (~100kcal)

5) Don't make it a 4 day event!

This tip can be applied to Christmas too... try to keep your 'indulgent eating' to just one day. This means you have something to look forward to and can 'balance things out' in the days before and after.. i.e. eating healthy and avoiding extra treats and perhaps engaging in some light exercise. After all - it is only once or twice a year that such nationwide celebrations take place.

I hope you find these tips useful.. have a lovely Easter break everyone and remember.. if you do indulge DON'T WORRY!!!! What's done is done.. just enjoy it and get back on track the next day.. we are allowed to occasionally indulge.. it's ok! You won't gain weight from one day of over-eating. Say that it's your '20%' of naughty food for the week. See my 80:20 rule post for more info [click here].

Bye for now!

Nic x

Beauty Treatments Good Enough to Eat!

Beauty Treatments Good Enough to Eat!

In the UK, this Sunday is Mother’s Day! (Non-UK readers still read on though as these beauty treatments and breakfasts can be enjoyed any time of year!). Every mum wants to look and feel at her best, and so I’ve listed some wonderful natural treatments that you, or your mum can use to make the day a little bit more extra special. And if ‘breakfast in bed’ is on the cards, then why not use the foods as a delicious way to start the day. The wonders of food... beauty treatments that are literally good enough to eat! 

‘Oat-Based’ Face Masks

Oats are a natural exfoliator on the skin. To make your own facial scrub simply mix two heaped tablespoons of oats and one teaspoon of baking soda into a paste and scrub onto the face in circular motions.
Mother’s Day Breakfast Idea: Make a delicious bowl of porridge oats with milk and top with a sprinkle of cinnamon and a few blueberries.
Nutrition Facts: Oats are a wholegrain, which means they are a fantastic source of slow release energy to keep you fuelled throughout the day. Oats are also a source of soluble fibre which helps to keep digestive systems moving.
 

‘Egg-Based’ Hair Masks

Egg-based hair masks are said to make hair smooth and shiny, and you can make your own by mixing one egg with one tablespoon of water, working it through the hair and leaving it on for 10 to 15 minutes.
Mother’s Day Breakfast Idea: Poached or scrambled eggs on wholegrain toast.
Nutrition Facts: Eggs are a good source of protein, as well as vitamins A, D and B2.

‘Cucumber’ Eye Patches

Cucumbers can help to reduce puffiness around the eyes. Simply cool, slice, place onto the eyes and relax for 10 minutes!

Mother’s Day Breakfast Idea: Cucumber water. Peel half a cucumber, slice length ways and pop into a jug of (covered) water overnight in a fridge. The longer the water cools for, the more flavour you will have. Super hydrating!!
Nutrition Facts: Cucumbers are not only hydrating but provide us with a range of nutrients including, potassium, and vitamin C and K. Cucumbers are also extremely low in calories so feast away and enjoy their goodness guilt-free!

‘Honey & Olive-Oil’ Hair Masks

‘Honey & olive oil’ hair masks are ideal for dry or frizzy hair. To add moisture to your hair, just mix five tablespoons of olive oil to four tablespoons of honey and mix well before leaving on the hair for 15 to 20 minutes.
Mother’s Day Breakfast Idea: Add honey to porridge/fresh fruit/natural yoghurt for a sweeter start to the day (best to leave the olive oil for later on in the day!)
Nutrition Facts: Honey is natural energy source and sweetener, and has a slightly lower glycaemic index than sugar (it releases its energy more slowly). Olive oil is high in mono-unsaturated fatty acids (the good fats) and so is beneficial to both heart and skin health alike.

‘Banana & Yoghurt’ Face Smoothie

Banana and yoghurt face packs are said to make your skin feel smoother, to make your own, mash two tablespoons of natural yoghurt, half a banana and one tablespoon of honey together and then apply to the face for 15-20 minutes.

Mother’s Day Breakfast Idea: Banana & Yoghurt Smoothie. Simply blend a banana with yoghurt and add milk. Why not add a few frozen berries and a handful of oats too.
Nutrition Facts: Bananas are a delicious, naturally pre-packaged fruit that can be easily eaten on the go and are full of fibre, vitamins and minerals. Yoghurts are a fantastic source of calcium and protein and the probiotic yoghurts can even help to improve digestive health.

Have a beautiful and scrumptious Mother’s Day, what ever you do!

Nichola x

Slimmer's Guide to Eating Out

Slimmer's Guide to Eating Out

I love to eat out, doesn’t everyone?! It’s social, you can dress up, and it’s a fun way of trying out dishes you don’t normally have at home. If you want to eat out though and still be ‘healthy’ then read on for my top tips.

Research the Menu Online

Most restaurants have a website and display their menus on offer. Having a look before you go can be a great way of planning healthy choices, which means less time spent scrutinising the menu when you’re out!

Know the Language

Choose: Tomato based dishes or dishes described as being grilled, steamed or sautéed (using a small amount of oil).

Avoid: Dishes described as au gratin, scalloped, hollandaise, parmigiana and fried (foods that have added calories and fat in the form of cheese, cream or oil)

Takeaways

Choose: To share dishes and to add your own salad (fill half of your plate with salad FIRST, before adding smaller portions of your take-out).

Avoid: Ordering large portions for one person or having take-outs too often.

Indian Food

Choose: Chicken or fish tandoori or tikka dishes (no sauces), biryanis and dhals (rice and lentil-based), tomato, spinach or cauliflower-based vegetable curries (cooked in a smaller amount of fat), shashlick (chicken or prawns marinated in tomatoes, onion and peppers served on a skewer) and plain boiled rice.

Avoid: Kormas, passandas and masala sauces (all cream based), lamb curries (the lamb used tends to be fatty) and pilau (fried) rice.

Italian food

Choose: Pasta with tomato-based sauces (arrabiata, roasted vegetable or tomato and olive) and risottos (eg seafood or mushroom). Green salads dressed with balsamic vinegar and a drizzle of olive oil, ciabatta or focaccia bread. Vegetable, chicken or seafood thin-crust pizzas (ask for reduced fat cheese where possible) or the pizzas with salad in the middle (pizza AND salad.. perfect!).

Avoid: Fried calamari, too much garlic bread, four cheese or pepperoni/salami pizzas, carbonara sauces.

Thai

Choose: Steamed rice, vegetables or fish. Tom yum gai (hot and sour chicken soup), kung pad priaw wan (sweet and sour prawns sauteed with pineapple, pepper and tomato) and pik pow dishes (made with chillies, vegetables and low fat protein such as prawns or squid). Thai salads.

Avoid: Thai curries as they are usually loaded with coconut cream (high in saturated fat) – I prefer to make my own thai curries at home using ‘light’ cream cheese instead of coconut cream or milk (recipe to come!).

Chinese

Choose: Clear soups or broths such as crab or sweet-corn soup. Chop sueys, sweet and sour or stir fried vegetables, prawns steamed with ginger and spring onion, tofu dishes, boiled rice and food served grilled.

Avoid: Peking duck, special fried rice, spring rolls and deep fried dishes, such as prawn crackers or dim sum. Battered meat or fish.

Sandwiches

Choose: Different bread types to add variety and taste (eg sun dried tomato), protein-based fillers such as falafel, ham, chicken, fish or low fat cheeses such as cottage cheese and Edam. Chutneys and pickles dressings. Vegetable-based or salad-packed varieties to fill out the sandwich and keep calories low. Choose those less than 400kcal per pack if buying from a shop and if having at an ‘eatery’ choose to have with salad.

Avoid: Mayonnaise dressings, as well as having chips as a ‘side’.

Buffets

Choose: To fill at least half your plate with healthier options, and add some colour to your plate. Naturally colourful fruits and vegetables like crudités are not only low in calories but contain vitamins and antioxidants which are beneficial to your health.

Avoid: Pastry-based foods such as canapés, tarts, sausage rolls etc. Don’t arrive at the event too hungry - have a light meal or healthy snack prior to getting there to prevent overindulgence and try not to stand near the food table - the temptation to keep grabbing a handful or plateful of something nearby can be over whelming.

Mexican


Choose: Prawn or chicken fajitas. Salsa and bean side dishes. Extra onions, tomatoes, sweetcorn, salad in wraps and tacos. Reduced fat sour cream and guacamole.

Avoid: Adding too much cheese or full fat sour cream to wraps or tacos. Too much guacamole. Too many (cheesy) nachos.

Enjoy all your meals out! And remember, if you do wish to indulge then go for it – just make sure it fits in with your healthy eating plan for the week and the 80:20 rule.

Nichola x