However 2017 turned out for you, we’re all hoping 2018 will be a good year. And you can make that more likely!
Did you know that the more you think about, talk about and write about something, the more likely it is to happen.
Jim Rohn said, “You are the sum of the five people with whom you spend the most time”
Who are those five people for you? Do they inspire you or drag you down? Since you’re going to end up like the people you spend time with it makes sense to keep company with the sort of people you’d like to be.
Jim Rohn also said you’re the average of “the five things around you, the ideas of the five books you read, the feelings from the five films or TV programmes you watch.” So it really matters what you choose to surround yourself with habitually.
I’ll continue with the theme:
- the five websites you read
the five people you follow on social media
- the five activities you do
- the five items you use
- the five songs you listen to
- the five foods you eat!
Thinking of food, I’ve spent January consoling people who over-indulged at Christmas and New Year by reminding them that our regular habits matter more than what we eat or drink occasionally. So what is it that we eat most of in Britain? Chicken perhaps, or potatoes? No, apparently, it’s white flour – hardly a health food. Why so much? Think bread, wraps, pasta, pizza base, pies and pastry, Yorkshire pudding, cakes, biscuits, pancakes…need I go on? No wonder much of the population is over-fed but undernourished. What can you do? (spoiler alert – top 5 at the end!)
Think of less processed alternatives to the floury things you eat.
- A cabbage leaf makes a good wrap (blanch it first to make it more flexible).
- Combine whatever filling you usually put in a sandwich with some salad. Top it with olive oil to make a superior lunch.
- Too cold for salad? Soups are a great way to get loads of different types of vegetables into your diet. You can put a bit of chopped up meat in for protein. (Use leftovers from dinner.) Have it with a hunk of cheese and there’s no need for any bread.
- You can make pizza base from cauliflower chopped up in a food processor. Mix with egg, cheese and seasoning and shape into a circle. Bake for 20 minutes before adding toppings.
- And there’s a wonderful Jon Gabriel recipe on YouTube for pizza that uses omelette as a base. It’s very satisfying; delicious hot when you make it or cold later on. Jon uses 3 eggs to make his but that’s too many for me so scale the recipe to match your appetite.
- Instead of pasta, you can make courgetti using a spiralizer or simply making strips using a potato peeler. Have some meat with it to make up for the bit of protein you lose from the wheat. Wider strips can replace pasta sheets for lasagna.
- Nuts (natural) and fresh coconut make great snacks.
- Sticks of carrot, celery and cheese with apple slices makes an easy, portable lunch.
- Instead of biscuits, have a square or 2 of the chocolate/nut/seed mix I showed you last issue.
- You can make buns using ground almonds as a base – just mix a large egg, a tablespoon of melted butter, 3 oz ground almonds, a sprinkling of raisins, ¼ teaspoon of baking powder, a pinch of salt. Bake in paper cases in a bun tin at Gas Mark 3, 160o C for about 25 minutes
- You can even make cake in a cup in the microwave. Use a mix of ground almonds, raisins and egg.
- Microwave ‘bread’ made in a mug is similar. Beat an egg with 2 desert spoonfuls of ground flax seeds, 1 teaspoon baking powder, pinch of salt. Cook of full power for 1min 20 seconds.
As you improve your habits, you’ll feel the benefits. Fill your diet with good nutrition by resolving to regularly include more good things in your diet.
Try these 5:
- vegetables – have some with every meal (potatoes don’t count)
- meat/fish – good quality, home cooked
- healthy fats – olive oil, butter, avocado, nuts
- fruit – have a piece or two each day (but skip the fruit juice)
- water – as your number 1 drink
Top tip: Make your main 5 foods/drinks good ones.
What with all the confusing messages in the press and TV programmes about diets most nights throughout January it isn’t easy to know what’s good. If you’re not sure, get in touch and Learn to Eat Well.