Saturday, September 30, 2006

Agriculture and Food Processing

Hey Everyone :)

I'm actually on my way out on hols to the Flinders Rangers but wanted to quickly show you something I was just reading. Its a peice by Regina on agriculture and what that means in the world today. I thought her corn example explained quite well one reason why we moved out of the suburbs and try to shop locally at farmers markets and such. Of course we still use our local supermarkets, down here at least farmers markets are often more expensive so we just do the best we can and go to a few different ones for different things.

Anyway enough blubberring here's the article I am talking about:

Value Added Agriculture or Added Calorie Agriculture?

Monday, September 25, 2006

Chia Seeds




Pretty much everyone who is interested in their health knows all about the benefits of flax seeds but what about chia seeds? Anyone using them?

From what I have been reading, though a touch higher in carbohydrates chia seeds are very similar to flax seeds but much, much better!

Heres some of the benefits that I have been reading about:

  • Richest plant source in Omega 3.
  • Chia seed oil contains around 60% alpha linolenic acid and has a 3:2 omega 3 to omega 6 ratio.
  • Once fibre is deducted chia seed contains around 6 grams of carbohydrates per 100g.
  • They are high in antioxidents making them a much more stable omega 3 source.
  • High in flavanols.
  • A good source of B vitamins, boron, calcium and other minerals.
  • Rich in mucilloid soluble fiber which retains around 7 times its weight in water and is said to slow the absorbtion down of carbohydrates into your blood stream.
  • Is 20% protein which contains all essential amino acids.
  • Apparently does not contain any anti nutrients or toxins.

I have started a thread called Chia Seeds for gathering information on them if you have anything to share or would like to know more.

Thursday, September 21, 2006

Some more menus...

Hey I found some more menus on my computer :)

These ones wern't mine but ones I did for one of the ladies 2 or 3 years ago. I think she was around 130kg at the time and stuck for ages despite being so good. She said she needed something boring and rigid like this so I gave it a go. This was 1,700 calories a day and she wasn't exercising to my knowledge other then working alot. For those who lose fine without counting feel free to ignore the calories :)

I cut right down on her dairy at the time but let her have a limited amount of cream. She went on to start losing weight again after this, I have no idea how long she did it for. She used to have a muffin for a snack by the same people who made the cereal I used so I have substitued that for almonds or cheese of similar values.

I should say please don't think I am telling everyone to count calories and restrict them. My main aim is to give an example for people who do this especially as I want to show that calorie amounts like 1,200 calories a day shouldn't be necassary on Atkins in order to lose weight. I should note when I was eating 1,500 calories a day and exercising, looking back, I feel that I could've got away with eating more and in fact needed more to fuel the exercise I was doing.

Also I just did this for her as a friend, I have no experience in this, I was just helping her plan her menu to a set calorie limit etc. This is for purely unproffesional and informational purposes only.

Anyway, here are a few examples, its a bit monotomous but thats what she wanted and suggested salad and vegies were just examples, it was up to her to experiment. You could skip snacks and have bigger meat portions for dinner and lunch. If your eating more then this and losing weight don't lower it to this!


Menu 1

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: 100g pork chop w/fat, 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 20g vintage cheddar cheese, protein shake with 20ml cream and 15ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,735 Calories 118 gms Protein 137 gms Fat 18 gms Carbs


Menu 2

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: chicken breast (200g when raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 20ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,744 Calories 148 gms Protein 121 gms Fat 20 gms Carbs


Menu 3

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20ml flax oil.
Dinner: beef fillet (200g when raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 10ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,713 Calories 145 gms Protein 118 gms Fat 20 gms Carbs


Menu 4

Breakfast: 2 large eggs, 50g bacon (with fat), 100g spinach, 1/2 small tomato (50g) ad 10g butter.
Lunch: Salad consisting of 100g of cooked chicken breast, about 200g of greens such as celery, lettuce and cucumber, 100g tomato and 20g egg mayonaise.
Dinner: Salmon (200g raw), 100g broccoli, 100g zucchini, 200g spinach and 10g butter
Snacks: 15g almonds, protein shake with 20ml cream and 15ml flax, 2 decaff with 20ml cream and 2 tsp splenda each.

Total: 1,657 Calories 142 gms Protein 118 gms Fat 19.5 gms Carbs

Wednesday, September 20, 2006

Some of my old low carb menus

Through my low carb website I am often getting emails from people asking about my old menus from when I lost my weight and menu ideas with calorie and PFC information. Usually I email out old examples of mine from 2002 in fitday, rinse and repeat but this time I thought I would share some here too.

Even for those that aren't counting it will give you an idea on what 1500 calories on low carb looks like.

Keep in mind in the beginning of my real strict calories counting days I was still a bit fat phobic and I kept saturated fat low and used a little milk, light cream, lean meat and replaced with flax oil. Not something I worry about now, nor is counting calories, but having a fair idea on exactly how much your eating not only helps with eating too much but also helps with eating too little which is easy to do when in ketosis.

*The low carb cereal you will see in most of these was a mixture of flax, coconut, WPC and psylium husks. This one was good in that it was perfect for Atkins induction, you can't buy one with just these ingredients in Australia anymore. But, from what I have learn't since then, I don't think it would be a great idea to buy already ground flax seeds due to how easily flax oil goes rancid. If I was to have this cereal now I would make my own each day with freshly grounded flax seeds. I avoid flax now due to the plants hormones in it.

*By memory back then my cheesecake usually consisted of 500 to 750g of cream cheese, 1 cup of light cream, splenda, vanilla, sachet of diet jelly and a base using the cereal mix. I would set it in the fridge and divide into 7 pieces. You'll find I often had it for lunch, I would always find cheesecake very satisfying, much more then other meals. Here's the link to a thread with some of our old low carb cheesecake recipes

1500 Calorie Menus

You'll find some menus may be around 1300-1400 calories, I always aimed for 1500 calories at the time so it most likely means I forgot to go back to it and add something like say a serve of cream, butter used during cooking etc. At the time I would've known what was missing but that was 4 years ago now so I don't remember.


Menu 1

  • Breakfast:1/3 cup of low carb cereal, 15ml flax oil, 50ml milk, 1 tsp splenda
  • Lunch: piece of cheesecake
  • Dinner: Chicken and Mushroom Paprika served with 150g broccoli and 100g brussel sprouts
  • Snacks: 1 protein shake with 15ml flax oil, 2 decaff with 20ml milk and splenda.
Totals: 1483 calories 122 gram protein 98 gram fat 27 gram carbohydrates


Menu 2

  • Breakfast: slice of cheesecake
  • Lunch: taco mince (using 100g mince) with salad and 1/2 cup cheese
  • Dinner: scrambled eggs (3 or 4 large eggs) with bacon (2 rashers, fat trimmed), mushroom and tomato
  • Snacks: 1 decaff
Totals: 1320 calories 88 gram protein 97 gram fat 20 gram carbohydrates


Menu 3

  • Breakfast: 1/3 cup of low carb cereal, 15ml flax oil, 50ml milk, 1 tsp splenda
  • Lunch: piece of cheesecake
  • Dinner: Taco mince (using 200g mince) with salad and 1/2 cup cheese
  • Snacks: 2 decaff with 20ml milk and splenda
Totals: 1423 calories 100 gram protein 106 gram fat 18 gram carbohydrates


Menu 4


  • Breakfast: 1/3 cup of low carb cereal, 15ml flax oil, 50ml milk, 1 tsp splenda
  • Lunch: piece of cheesecake with cream
  • Dinner: 2 jumbo eggs scrambled with 1/2 cup cheese, bacon and spinach
  • Snacks: 2 decaff with cream and splenda, protein shake with 15ml flax
Totals: 1513 calories 99 gram protein 115 gram fat 21 gram carbohydrates


Menu 5

  • Breakfast: 1/3 cup of low carb cereal, 15ml flax oil, milk, 1 tsp splenda
  • Lunch: piece of cheesecake with cream
  • Dinner: Lamb casserole using cabbage, green beans, leftover roast lamb, mushies and tomato served with cauli mash and brocolli
  • Snacks: 1 decaff with cream and splenda, protein shake with 15ml flax, cream and strawberries
Totals: 1480 calories 104 gram protein 105 gram fat 26 gram carbohydrates


Menu 6

  • Breakfast: 1/3 cup of low carb cereal, 15ml flax oil, milk, 1 tsp splenda
  • Lunch: protein shake with 15ml flax and scoop of LC ice cream
  • Dinner: 3 lamb loin chops, butter, 1 cup cabbage, 1/2 cup green beans and 100g brocolli
  • Snacks: 2 decaff with cream and splenda
Totals: 1461 calories 80 gram protein 122 gram fat 15 gram carbohydrates


Menu 7


  • Breakfast: 1/3 cup of low carb cereal, 15ml flax oil, milk, 1 tsp splenda
  • Lunch: piece of cheesecake
  • Dinner: 200 chicken breast, butter, 50g broccoli, 150g mixed cottage veg, 200g brussel sprouts
  • Snacks: 2 decaff with cream and splenda, 2 muffins using mix like cereal, cream cheese, half and half and flavouring, protein shake with scoop of LC ice cream
Must have been that time of the month LOL


Totals: 1649 calories 130 gram protein 107 gram fat 37 gram carbohydrates

*edit, 21st september* clarified a little on the cereal I used to eat and edited out the word 'large' when describing a slice of cheesecake so as to avoid confusion (large slice = 1 seventh of a cheesecake I used to make).

Friday, September 15, 2006

Fast food not to blame for fat kids

We all know fast food is bad for kids, I'm not posting this article to argue that and I am certainly not sticking up for how childrens diets are today.

This article is basically saying that kids are eating less fat and calories then they were 30 years ago... For example 2 year olds apparently now eat 16% less and here we have all this media attention towards obese infants and their diet... You know what that means, don't you, that they will no doubt encourage cutting down on the calorie and fat intake of infants too...

Just visit any parenting forum or look at the baby food labels in your local supermarket to see what a 'healthy' diet is for infants even though it is well known how important fats and dare I say cholesterol is for an infant!

Of course this article goes on to blame activity and in some ways it could be correct in that it would be a contributing factor but I wonder how much of it is due to food composition such as excessive carbohydrates and NOT ENOUGH fats and protein!

Wednesday, September 13, 2006

Jamie Oliver

Garry and I absolutely love this guy. Ever since I watched his first series of Jamie's School Dinners on TV he has been my hero. I think we have almost all of his books now. I wish we had someone high profile like that here championing the cause...

Anyway it turns out he has a brand new series out shortly to follow up from where he left off called Back to School Dinners which I am really looking forward to.

If you didn't see the first series, I highly reccomend it, for you and your kids. But you might want to watch it first in case theres any swearing in it thats not beeped out. Don't worry its not as bad as you think, but there is a couple of moments behind the scenes where he vents a little. Towards the end of the series is a really good bit that you have to show the kids. It's where he demonstrates to a classroom of children how the overly processed foods like chicken nuggets are made. Very gross!

What amazed me most though is what these kids in the UK are eating, not just at school but at home too... is it really that bad there?
When I was a little tacker in primary school I had a best friend from the UK, she only stayed for a short time because her parents couldn't handle our heat and they moved back home. I can only remember a couple of conversations we had, one being about how they would have hot lunch served to them at school, a yummy sheppards pie... I thought they were so lucky over there and ever since wished I lived there, heck it sure beat my mum's soggy over ripe tomato sandwhich...

Imagine my suprise watching this show, when I saw that there were no sheppards pie... infact there was not one thing that looked even remotely appetising. Instead there was the typical rubbish you find in the frozen section of your supermarket, such as curley fries, chicken nuggets, some type of crumbed processed turkey or what I call regurgitated turkey and pizza. This was the food the schools were serving their students, ACK!

But you know what? This is the same food their parents would serve them for dinner... In one of the episodes, Jamie showed a classroom of kids various different common and fresh vegetables for them to identify, do you think they knew what most of them were? Nope...

It was quite an eye opener, you really should see it.

Last night I was reading another article which I posted about where he talks about his next series and comes out with a classic...

In the programme Oliver says: "I've spent two years being PC about parents, now is the time to say, 'If you're giving your young children fizzy drinks you're an a**hole, you're a tosser. If you give them bags of crisps you're an idiot. If you aren't cooking them a hot meal, sort it out.' If they truly care they've got to take control."

I can't wait to see the next series, I hope they air it in Australia soon.

Monday, September 11, 2006

Go Get Em Dave!



While I am here I want to add a quick congratulations to Dave for making it to the short list for The Biggest Loser. How cool would it be, to have someone we know on there. Oh and only 350 Australians made the short list, good luck Dave!


Daves post about it on his blog

I havn't forgotton about this blog!

Sorry for being so slack!

On the 1st of September my grandmother who was just 3 weeks away from her 94th birthday died in her sleep. She had been in hospital for a few weeks after sufferring a major stroke.

Still, I thought she was going to pull through just fine. She is a very strong lady and the last time I saw her in the hospital, she was so alert and determined. This made it, that more shocking for me... When my dad called to tell me she had been given 1 - 2 weeks within an hour at most before she died I did not believe it.

But whats happenned has happenned, she has led a good life and can now reunite with my grandpa who died in september, 20 years ago.

I think its quite nifty she chose the 1st day of spring, it was a beautiful spring day outside too!

And if that wasn't enough my daughter Maya decided it was teething time again but this time added croup to the mix, gawd its scary when they have croup. After my doctors advice, I had the heater on all night and there was a huge improvement. It was just congestion that troubled her after that which was easily fixed with Demazin. My only problem was that I would get too hot and be up after only a few hours but it was much better then the alternative.

Needless to say I didn't get much sleep at all last week and thus, my concentration has been poo!