My guiding light…

Today will be the most torrid of the whole financial/tax year for me and for those like me who labour in the bookkeeping and accounting profession. A short month and on top of that the last day of the Year falls on a Sunday so we all have to have our returns in by midnight tonight. Aagh.. but for the wonders of SARS e-filing we would all be in a lot more trouble than we are already!

But that’s not what I actually want to write about.

It is a measure of my respect and trust that I will be making the time (on ‘Year End’ nogal!) to attend a seminar this evening presented by my guiding light, Dr Anna Hall. An expert medical practitioner and educator in all aspects of heart disease and lifestyle-related conditions, Dr Hall will be talking (and illustrating) to us about heart conditions, stents and all things ‘heart related’.

There will also be a presentation by a IT masters graduate providing information and illustrating how to (and how not to) look for reliable medical information on the WWW – world wide web. Good stuff.

Anna Hall’s informal seminars are always fun, informative and very interesting. The next seminar will be all about diabetes. Click on the link provided to visit her website and contact her if these regular seminars would be of interest and assistance to you.

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Laziest cook on earth. 3

It’s 03h40 as I begin writing this post. I should be asleep or next door in my office finishing off VAT returns that are due today. As I am doing neither of the two things, I decided to post the third in a series of light yet healthy meal ideas for people with no time to cook.

Which reminds me …. I used to have cookbooks called No Time To Cook 1 and No Time To Cook 2. …detour to go check my bookshelves …. no, I no longer have them. Dammit. Could have used them now. That’s what I hated about having to clean out shelves and cupboards because we were ‘ going smaller’! In the event of fire, I think I would rescue my books before I rescued my husband! Then again, he would probably rescue the TV + remote before rescuing me so we’re quits there!

I also had two books by the same zany author called I Hate To Housekeep 1 and I Hate To Housekeep 2 .. but that’s totally another story. Then again, I also had all the Superwoman books by Shirley Conran – I must have been mad!…

Back to the subject at hand – Laziest Cook 3.

Chicken breasts – skinned and deboned – are so versatile and I often just do the following and eat either cold or hot.

600g deboned chicken breasts (cut into bite sized strips)
Chicken Spice (Ina Paarman or any preferred spice/s. See below)
5-10ml olive or avocado oil (I also often just use Spray & Cook if we’ve had our fats for the day)

Very generously coat chicken strips with spice; leave to stand a while.
Spray or heat oil gently to coat a non stick pan or skillet. (I use a flat cast iron skillet)
Toss in chicken strips and dry fry until just done. Don’t overcook.
That’s it. Eat hot with veges or cold with salads.

If you have enormous energy and dedication, you could try mixing up the following rub and keeping it on hand:
Taken from: Snacks and Treats for Sustained Energy 1.
Gabi Steenkamp RD (SA) & Jeske Wellamnn RD (SA)

TANDOORI RUB
5ml (1 tsp) of each of the following:
Ground ginger
Ground cumin
Ground coriander
Ground paprika
Turmeric
Ground cayenne pepper
Salt
Coat strips generously and leave to stand for an hour.

The recipe says heat an oven to 220 degrees and bake for 15 mins until golden brown.
To my mind, that’s too much electricity for 15 mins so I rather use my stove top method.

Have a good day everyone!

I am really upset…..

Today I learned that a friend and business colleague of mine has had his right foot amputated this last week. No prizes for guessing that he is a diabetic.

T scraped his foot in the swimming pool of the retirement village where he resides at Christmas time. Little did he know that less than 2 months later he would have first his toes,then his foot, then a few more cms of his leg amputated. The scrape on his foot did not heal, gangrene was a problem, his medical advisors tried all they could to save the foot without success.

An angiogram further revealed little circulation in the right leg below the knee and two weeks of sustained exercise under supervision did not help. We are told that a stent has been inserted to improve circulation to the stump; apparently successfully. A prosthesis (sp?) will be made and he should recover in due course.

The whole distressing matter has, once again, brought home to me that diabetes is a deadly disease and those who tend to take it lightly are literally playing with their lives. There is no such thing as mild diabetes.
You either have it or you don’t. It is not ‘ better’ to have type 2 rather than type 1. I could go on about this for pages but I think I have made my point.

May I strongly recommend having your glucose levels checked immediately if you have never done so.
May I strongly recommend that if you are already pre-diabetic that you take the matter VERY seriously.
May I strongly recommend that you implement lifestyle and dietary changes as a matter of urgency.

A new set of tables…….

 BMI (Body Mass Index) CLASSIFICATIONS

 

Classification

BMI (kg/m²)

Underweight

<18.5

Normal

18.5 to 24.9

Overweight

25.0 to 29.9

Obesity class 1

30.0 to 34.9

Obesity class 2

35.0 to 39.9

Obesity class 3

>40.0 +

  BF% (Body Fat Percentage) CLASSIFICATIONS

 

Description

Women

Men

Essential fat

10-12%

2-4%

Athletes

14-20%

6-13%

Fitness

21-24%

14-17%

Acceptable

25-31%

18-26%

Overweight

32-41%

27-37%

Obese

42%+

38%+

 

Laziest cook on earth. 2

Keeping up with my laziest cook on earth appellation, I offer the quickest pud on the planet:

APPLE DESSERT (per person)

100g Unsweetened tinned pie apples
100g Nestle Dialite Vanilla Frozen Dessert
Powdered sweetener to taste
Ground cinnamon to taste

Prepare in individual bowls.
Sprinkle pie apples with sweetener and cinnamon, stir lightly.
Top with the diet ice cream

Nutritional Information: (apples)
GI: Low
GL: +- 11
Weigh-Less: 1 x Best fruit + 1 x Good milk
Energy kJ: 602
Energy calories: 144
Protein: 4g
Carbs: 32g
Fat: 0.1g
Fibre: 8.2g

Variations:
Use fresh or slightly defrosted berries – sans the cinnamon – divine!
All the berries are wonderfully low GI; with gooseberries & strawberries carrying a particularly low glycemic load.

Weigh-Less fruit portions per serving would be:
Strawberries: 150g (yeah! not for nothing do we always see Patrick Holford holding a strawberry aloft!)
Blueberries, blackberries, mulberries: 120g
Gooseberries, raspberries: 100g

If you feel so inclined, this dessert can be dressed up with some (Low GI) muesli sprinkled on the apples.
Instead of the diet ice cream, you could use Lite Long Life Custard – lovely!
NB to count the added kJ etc!

Laziest cook on earth. 1

One of the comments I often hear is that ‘dieting is expensive’.
‘The foods you have to eat cost a lot more’, they say.

Well people in all honesty that can be true (frozen ready cooked slimmers meals), but also NOT TRUE at all.

One of the foods that we should all eat a lot more of is beans; in fact all of the dried pulses, legumes and grains. Plant protein and in the main dirt cheap. As dirt cheap as food can get these days that is.

To that end, I would direct your attention to beans.

Contrary to what some people may think, baked beans on toast is a good healthy fat free/low GI/lower GL meal. Just make sure that the bread is low GI (if it does not specifically state ‘Low GI’ on the bread bag, I will not buy it) and that you do not slather the bread with butter or margerine. The tomato sauce is more than enough liquid to ensure you are not eating dry toast.

My Benutriwise calculates the nutritional information for this meal as follows:

BAKED BEANS ON TOAST – Serves 1
1 slice toast (Albany Superior Brown Seed Low GI bread -yellow label)
130g baked beans in tomato sauce (Checkers house brand Baked Beans in Tomato Sauce)

GI: Low
GL: +- 20
Weigh-Less: 1 x Complex Carb + 1 x Protein
Energy kJ 844
Energy calories 202
Protein 8g
Carbs 38g
Fat 0.76g
Fibre 2.77g
Sodium 464.2mg
Other nutrients featuring in this meal include Vitamins A and some of the B’s, calcium, iron and zinc.
Depending on the time of day, add a good green salad and you’re good to go!

The cheapest of all beans are the dried variety and in my next post I will tell you how to cook and freeze quantities of these plant protein powerhouses.

I will also publish my favourite recipe for “Old Fashioned Bean Soup”. Lekker – not many of my crowd dislike the lovely beans, bacon and potatoes in this thick, chunky winter meal in a bowl.

Fiddler … not on the roof

I confess to being a fiddler.
What do I fiddle with? Now that would be telling wouldn’t it?!

Seriously, I am a fiddler in the sense that I cannot leave well alone. When I draft a post for this blog, I fiddle with it. I change the wording, I check repeatedly for spelling errors and typo’s, I delete whole paragraphs and re-do them.

In other words, I waste time and often at the end of it all, I just trash the post because it’s “not good enough” to post. I dislike spelling errors – we’ve got spellcheck these days for goodness sake – especially in newspaper advertisements. I mutter with annoyance when I see a “chest of draws” or a “four draw filing cabinet” for sale. (Makro sometimes!)

BUT, I have decided to stop fiddling with spelling and grammar as far as I can and ‘publish and be damned’! Maybe that way my faithful subscribers (thank you people!) will see more posts from me and maybe gain some inspiration on their own respective odysseys. Hope so.