Home Cooking Portion Guidelines

When you prepare your meals at home here are some recommendations to help you keep a healthy and balanced lifestyle. I have done some reseach into what is recommended and following that traditional pyrimid of food groups here are my findings.

1 serving of low fat milk and low fat dairy products!

This could be...

1 glass of skimmed milk
A small pot of low fat plain yoghurt or fromage frais.
A slither of cheese
1 tablespoon of low fat soft cheese.



You should have at least 2 portions of fruit and veg!

1 beef tomato
7 baby tomatoes
3 spoons of cooked vegetables
Bowl of salad
2 tablespoons of baked beans or canned beans.


Try and have 1 helping of carbs which could be grains, potato, rice or pasta!

2 potatoes
2 spoons of boiled brown rice
Wholemeal sandwich
3 heaped tablespoons of cooked pasta.

1 dose of meat, fish or protein source!

2 slices of cooked lean beef, pork, or lamb
3 slices chicken or turkey (without the skin)
1 slice of lean ham
1 small can of mackerel, sardines, tuna in spring water
1 medium fillet of plain white fish such as cod
1 small fillet of mackerel, salmon or trout
1 small can of baked beans
1 handful of nuts
4 tablespoons of cooked peas or lentils
4 spoons of cooked soya, quorn or tofu
2 eggs.

Believe it or not... 1 portion of "healthy" fat!

1 teaspoon of butter or margarine
1 teaspoon of olive oil
1 teaspoon of mayonnaise
1 teaspoon of double cream
2 teaspoons on salad cream/reduced fat mayonnaise or dressing
1 teaspoon of peanut butter
2 teaspoons of low fat spread
2 teaspoons of single or sour cream, or half-fat crème fraiche

TIPS:

*Buy low-fat versions of ready meals if you prefer these.
*Always check labels and try and buy food items with less than 3g of fat per 100g of food product.
*Go for the healthier options
*Get as much fruit and veg as you can!

In following these you will not over pack your plate, listen to your eyes over your stomach or consume too much for your body to handle!

Recommended yoga equipment...

Yoga Equipement:

Back Bender

Blocks

Clothing

Gloves

Mat

Yoga Band

These items are not all essential for basic yoga but if you want to feel like a pro then I feel they will certainly aid to a good work out. I use a yoga band daily and think this is probably the most useful piece of equipment a side from the clothing of course.

You need to be able to move easily which is why it is important to have great clothing.

Yoga Tips

Yoga is the most relaxing and benficial form of exercise in my eyes however before you take up your yoga learnings here are a few things to consider!

Talk to your doctor...

You should talk to your doctor to make sure practicing yoga will not worsen any conditions you currently have.

Buy a book with pictures of the yoga poses...

The pictures will give you an idea of the poses you will need to do.

Find a class...

There are many different types of classes. Some classes are more 'gentle' while others are designed especially for seniors.

Find a class that fits your schedule...

Many instructors give several classes a week. You will be more likely to continue to go if the timing of the class fits your schedule.

Listen to your Body...

Do not push your body too far

If you feel pain stop
If you can't do the pose

Don't force your body into it

Try different classes with different instructors...

Each instructor is conducts their class differently

Eat light before the class...

Try to eat at least two hours before class

If you must eat before class, eat light.

Have a Yoga Buddy...

Try to get a friend to do yoga with you

You can encourage each other

Stretch...

To help avoid injuries, stretch before and after poses

Be patient...

Some yoga positions appear simple but they are not. Be patient when attempting to do a pose

Use the right equipment...

Skidless towels, yoga hand and foot gloves are designed to stops hands and feet from slipping when doing certain poses.

Now you have your tips - get a curve in your hips!

My top tips for a less lazy summer!

Summertime is here and we have all heard of the phrase “the lazy days of summer” However this doesn’t apply to those of us trying to “shape up for the summer!” I find summer time extremely busy with work, social events and we all want to be out enjoying the sunshine… so I hear you cry… what do we do?

Here are a few tips…

Schedule in daily exercise into your summer routine, staying in shape does take some forward planning, keep it like you would keep an appointment or meeting, you must have a least half an hour to schedule this in per day. I get up early before work to do so in the morning or just after work in the evening.

Don’t leave the house without bringing healthy foods for snacking, pack your bag with some oatcakes, rice cakes or health bars… apples are great too! This means you don’t stop at the nearest fast food restaurant and if you do eat out… eat fresh and natural low fat foods or sandwiches!

If you feel like your having a bad week then simply cut back on higher calorie foods, you are in control. Eat more fruit and vegetables instead of carbs or up your protein intake as this is low fat and will keep you full for longer. Also step up your exercise a notch! Fewer calories with more being burned should help you becoming balanced again.

Take advantage of the summer season and buy the fruit and vegetables that’s in season. Strawberries are wonderful – they are healthy and eliminate your sweet cravings!

Invent your summer to be a three month luxury trip with indulgent smoothies for breakfast and switch to berries and skimmed milk! Maybe take up swimming what a better way to cool down in the summer or take up a sport such as tennis! I love tennis on a sunny day!

Choose your most upbeat music to play, when the sun is shinning and your favourite tunes playing it can completely change your mood.

Join a fitness class… not only can you get fit but you can make some great friends to socialise with!Make sure you drink the recommended 2 litres of water a day… this will help hunger and prevent dehydration.

Dress sexy… it is summer after all and after this you should have an amazing body to show, it will help your confidence and leave you feeling great! Don’t forget a few important accessories those all important shades and a big smile! Your confidence will encourage your state of mind and now only will you look fit but feel fit too.
If you are planning a summer holiday then make sure there is access to a fitness suite, swimming pool or do what I do and run around the block in the blazing sun three times (the locals will think you are mad mind you!)

Stay positive... remind yourself daily what you are working for in most cases it isn’t about being slim at all but having the confidence to love yourself and feel at your best. So look good and feel great! Follow my tips and let me know how you get on!

Duckeys Quickie Healthy Desserts... Poached Pears

Poached pears with low fat yoghurt

• In a sauce pan poach one pear (per person) in simmering water
• Once poached remove the pear and add to a bowl
• Serve in a pool of low fat yogurt, berry compote or honey!

Duckey’s Healthy Quickie Meal... Turkey meatballs

Turkey meatballs

• Combine in a bowl 500g turkey mince
  
• Add 50g fresh breadcrumbs from wholemeal bread, 50g sultanas or rasins, 1 crushed garlic clove, lemon zest, a pinch of dried chilli flakes, and plenty of seasoning
  
• Roll into 20 small meatballs
  
• Cook in the oven for about 20 minutes, turning frequently until golden
  
• Add 250ml chicken stock and turn up the heat
  
• Simmer briskly for 5 minutes until the stock is reduced by half
  
• Meanwhile cook 350g spaghetti and add the cooked drained spaghetti
  
• Toss together and season.
  
  For dessert...
  
  One meringue nest with bananas and 0% fat Greek yogurt

Duckey’s Healthy Quickie Meal

Moroccan lamb

• Dry fry 500g lamb neck fillet in a non-stick frying pan
  
• Tip in 2 tsp of paprika and 3 tsp of ground cinnamon and fry for one minute
  
• Pour in 400g can of chopped tomatoes and 1 tbsp of chopped parsley
  
• Bring to the boil and then simmer gently with a lid on for 30 minutes or until the lamb is tender
  
• Serve with couscous or a jacket potato and steamed green beans.
  
  For dessert…
  
  Fresh fruit salad and 1 tbsp 0% fat Greek yoghurt.