It's 2015 - and it's going to be your year!

It’s 2015!!!!!!!!!!!!!!

HAPPY NEW YEAR 2015!

We are here again, bringing in a new year and I for one can’t wait to sample all that 2015 has to offer! Do you make resolutions? I don’t but that’s just my choice. I’ve realised that I can’t keep a resolution because I don’t take them seriously – I expect to break them and guess what I do? Yep, you got it! I don’t need any of that “new year new you” stuff from weight loss groups either, after all I don’t want to be a new me, I quite like being me! More recently I have worked out some plans for the coming year. Last year I planned to improve my fitness and strength so that I could really enjoy my grandchildren – I did it and intend to keep doing it. This year I have many plans but those to do with me directly include;

·         Blogging regularly

·         Buying a Bodyblade to use on my active rest days

·         To try out new macro and plant based recipes

·         Go to the gym three times a week

·         Complete the South Downs Way path

 

As I am planning to do these things I find myself working out the whens and hows – and that is what stops me breaking them – I will have invested time in planning what I want to do!

So maybe resolutions work for you or maybe like me you’d be more successful if you plan ahead. What plans do you have for 2015?

Don’t forget to make your plans SMART!

Here’s an example; “I will make an appointment to visit the local gym with a view to joining by the end of the second week in January 2015 because I want to improve my fitness.”

If you want a printable sheet to complete with your SMART goals for 2015 email me and I'll send a simple pdf to you. xxxx

 

Don’t get your knickers in a knot about I but do get on and get ready to achieve all that you wish for! The quicker we get on with it the quicker we see the changes we want.

............................... it makes it difficult to walk!

 

Who cares about past “failures”? They aren’t failures by the way they are part of life’s steep learning curve. Look forward with positivity and you sure as heck will make it!

 

A FEW IDEAS TO HELP YOU ON YOUR WAY TO SUCCESS………………………without spending tons of cash!

Okay so getting fit and eating well is expensive yes? Well actually no it isn’t! Gym kit, warm walking clothes for the winter can be dirt cheap and last as well if not better than a lot of the branded gear out there.

My gym kit cost £30 for my Nike trainers, £8 for my leggings, £4 for my breathable top and £2.50 for 5 pairs of trainer socks!!!!! All from Primani or Sainsburys.

My walking kit includes a long sleeve top (thermal and very pretty) from £10 from Uni Qlo, thermal leggings for £6 courtesy of Primani.

In terms of food go to the website of Marlene Watson-Taras website where she shows you how to make a gazillion deliciously healthy burgers for 99p.

 

I’ve always found that tracking what I am up to in terms of exercise and food consumption is thy key to success for me. Have you tried it? There are sooooo many expensive gadgets out there to do this for you however I always look for a FREE alternative! I loooove Endomondo for tracking my exercise and My Fitness Pal for food. The two apps link together so that all the calories you use in exercise are transferred across to MFP so you know what calories you have for the day in your daily diary. Well worth a look and your bank manager will love you for it! Oh and before I forget MFP has a fantastic library of foods and restaurant food values, a scanner for bar codes and will save your recipes and meals for you.

 

If you aren’t a techie lover grab yourself an inexpensive notebook and track in there each day!

 

There are two books that inspire me and I hope will inspire you too:

Til The Fat Lady Sings by Debbie Flint  A great easy to read book available on Kindle and as a paperback that looks at the true problem of overeating – our brains!

Macrobiotics for all Seasons by Marlene Watson Tara  A fantastic to try something new written by a true expert in the field based around the seasons and will guarantee you a healthier happier life. (and I’m not joking!)

 

MY FAVE CHEAP AND CHEERFUL WINTER WARMING SOUP!

I just love the silky texture of butternut squash soup. It's creamy and soft and fills me up and makes me feel all cosy! It’s wonderfully inexpensive to make and takes no time at all – there’s no faffing with pre roasting or any of that hoopla either – yay! So here is the recipe;

 

Ingredients

1 butternut squash (yes, the shape of them still makes me giggle!)

2 carrots

Dried thyme to taste

Veggie stock cube

Soy sauce

Pepper

 Method

·         Peel squash with your speed peeler, cut in half and remove seeds, cut in to small chunks

·         Chop carrots into small pieces

·         Chuck squash and carrots in your big pan with the crumbled stock cube and the dried thyme and about 1000mls of water or max level on soup maker

·         If using a soup maker follow the instructions to start cooking  and making a smooth soup

·         If using a pan bring to boil and then turn to simmer until squash and carrots are cooked through – about 15 minutes, using your and blender or blender whizz until smooth.

·         Add soy sauce and pepper carefully to season to your personal taste

Delish served with a slice of sourdough bread – yummmmmmmy!

 

DID YOU KNOW?
That the pub chain Wetherspoon have published a great chart about what’s in their food? It shows everything they serve with full nutritional and allergen info. It’s a good step forward in helping you make the right choices when eating out. It’s available in all their pubs to pick up.

If you visit the JDWetherspoon website there is a really helpful page where you can indicate your dietary requirements (very detailed) and it will build a menu for you.

BTW I’m not affiliated to this pub group but I had a rather nice emergency 5 bean chilli there today and spotted how much effort they are putting in to their menus and making sure that the consumer can make choices knowing the facts.

I just had to show you this article! It’s about the colour of your plate affects what you eat. Apparently if you are served your food on a blue plate you will also eat less! 
 

Soooooo next week we're going to get savvy about alternatives to sugar and fall in love with beautiful beans (not the Jack in the Beanstalk story!), as well as usual updates on what’s going on in the media re food and fitness.

If you fancy sharing your 2015 plans for fitness and health get in touch here as I’d love to know how you are getting on xxxxxxxx

See you next week xxxxxxxxxxxxxxxxxxxxxxxxjaniexxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

 

 

 

 

 

Thoroughly Thrilling Thursday 02/07/2014

Hey you!

You know what? sometimes I find Oprah Winfrey a bit too sugary for my taste but she got it spot on with the above quote. We can all achieve, whether it's learning a smattering of a new language for a long awaited holiday or getting fit and healthy. No-one who achieves has been handed it on the proverbial plate. They aren't lucky, they worked for it! But that is fabulous news because it doesn't matter who we are, where we live, how much money we have, we can all achieve of we are willing to work for it!

Have a little, but not too long, think about it! Come on lets all shout together "WE CAN DO IT IF WE REALLY WANT TO"

More Marvelous Miso

On Monday we talked about the magic of miso and I promised you a super awesome recipe. Not one that will taste like restaurant dish water but like fragrant, yummy, "can I have some more" Miso soup. It's a really easy recipe, can be made in bulk and stored in a glass jar in your freezer for several days so its always there for you, will freeze well and best of all it is so kind to your body.

Here goes....................

Ingredients

* 1 x 5 inch piece of Kombu (Kombu is a seaweed)

* 1/4 cup shitake mushrooms

* 2 Spring Onions - diced Finely

* Freshly grated ginger juice (grate a good 2 inches or more on a fine grater. then squeeze the juice out)

* 1 heaped tsp miso paste per bowl

To garnish

* chopped coriander                          

* finely sliced spring onion
* toasted seaweed

* gomassio (click here for recipe

Kombu is bought dried

Method

* Soak your piece of Wakame and shitake mushroom in 2 cups of water for about twenty minutes. 

* After twenty minutes, remove form the water (keep the water) and slice mushroom and seaweed finely

* In a soup pan add the scopped items, soaking water and another 4 to 5 cups of water. bring to the boil and simmer gently for 10 minutes.

* Add spring onions and simmer for a further 5 minutes.If you are planning to put some in the fridge or freezer do it now without adding the miso. 

* Remove from heat and using a strainer like a seive or tea strainer place your miso paste in it. Lower into the soup and using a spoon pus the paste through into the soup. Don't boil the soup with miso in or you will kill all the lovely living microorganisms.

put the ginger juice in and stir through.

Shitake are dried too!

Voila!

You now have a basic miso.

Serve with a sprinkle of uncooked spring onion, a few coriander leaves and gomassio.

You can add lovely small pieces of firm tofu to bulk it up.

Why not add some cooked noodles to the bottom of the bowl before pouring in the soup.

NOTE; when you take soup out of the fridge or freezer, heat it through thoroughly. In your soup bowl place a teaspoon of miso. Pour hot soup over and stir. Serve.

The Great Dorks Weekend
"Food is the problem AND food is the answer" by Marlene Watson-Tara

Well I promised you a review if the macrobiotic workshop so here we go.................................

Firstly hello to Marlene, Jane D,Jo, Debbie C, Debbie F, Sharon, Glynn, Vanda, Jill, Zoe, Louise, Arline and last but not least NESTA the Wonder Dog!

The Event was organised by Debbie Flint  who was ably supported by Sharon Harvey.

Our host for the day was Marlene Watson-Tara, the doyenne of Macrobiotic cooking and well-being. She is a macrobiotic practitioner who helps her patients to improve their lives through good nutrition and the the co owner of the Wellness Academy  with her husband the world renowned William (Bill) Tara. With a pedigree like that I figured I would be in for a great day and thankfully I wasn't wrong.

Marlene greeted us all as we arrived at the hall and offered us bancha or green tea to settle us down for the off! I have to say it was delicious and I am a firm believer in using teas as tonics. She also offered us handmade organic almond and pecan nuggets. Believe me once you've tried one of these you wouldn't ever need a bar of choccy again! One nugget gave us the satisfaction of a couple of big bars of fruit and nut and of course it was also nutritionally sound. Believe me one was more than enough to satisfy any sweet cravings - brilliant!

During the morning we discussed the role of balancing our hormones and the biome to be super fit and healthy. There was no phoohey, just Marlene's straight forward common sense approach. For more info about hormonal balance and weight loss and to read Marlene's article. click here.
We then took part in a cookery demonstration - the fragrances were divine! Some ingredients may have looked odd to non experienced vegan macrobiotic aficionados but they soon got the hang of them.
The Lunch Menu was divine;

Miso Soup

Fragrant Crispy Tofu Balls with Lemon/Tahini sauce served on Steamed Greens, Spelt Couscous and topped with Sauerkraut.

Apple Kanten and Date and Nut Chocolate Balls

OMG! Gorgeous or what! Even the meat eaters were bowled over with such great tasting food.. Once you've tried quality macrobiotic food there's no turning back!

Just writing about it is making my mouth water!

In the afternoon we looked at the role of laboratories creating so called food and how many big corporations pay to have research carried out to mock so called alternative ways to eat other than mass produced Frankenstein foods. Of course we also continued to examine the role of macrobiotic diet for good health and avoiding illness.
Mid-afternoon we made daikon tea. Now that raised some giggles! Daikon tea is a fab fat burning tonic but when making it one does get a smell like you do cooking sprouts on Christmas Day! However, when you drink it, it is the most delightful sweet teas and incredibly palatable.

1 tsp to 1 cup of water, boil for approx 20 minutes.
a fab fat burner

We finished with a lively and informative Q and A session which was most useful.
Jo from The Kind Food Company brought along a whole range of foods for attendees to look at, feel and purchase. This was a real bonus for the people there who hadn't come across some of the ingredients before.

 Marlene has true passion, tells the truth without fear, holds your attention the whole time, is a fantastic ambassador for macrobiotic living and a superb cook! On top of that I met amazing people who I would love to meet up with again. Thank you girls and Glynn for making it such a memorable day.

I've already recreated the recipes we made at the workshop and my husband looooooooved it all. (Btw for people who think real mean don't eat this type of food my hubbie is 6'1" of leanness, a runner and a sailor, my son is 6'5" and built like a brick privy and walks miles every day! ).

Marlene's workshops are well worth attending and truly are life changing - just ask Zoe! She runs them mainly from Glasgow but you can approach her to organise an event in another part of the country. She will of course be able to discuss this possibility with you.

Weekend Wanders

You know me I like a good wander at the weekend! i love discovering new places and walking around and learning new things. Nourishes the soul and the mind.

This weekend's suggestion is Eyam in Derbyshire.

You may well know Eyam as it is often referred to as the plague village. A London cotton merchant inadvertently introduced the plague in to the village in August 1665. Eyam means islands. This is really appropriate because the village isolated itself to prevent the plague spreading further.Supplies were dropped at pre-determined points around the village boundaries.

I know that all sounds a bit miserable! (I'm pretty sure it was, I remember watching The Roses of Eyam by Dan Taylor as a little girls), BUT, it is a very pretty village in the divine Derbyshire countryside and forms a huge part of our social history.

Eyam is a thriving place with plenty of stops for eating, drinking and making merry. After lunch why not stroll around the village and see:

* The Cool Stone

* The Plague Cottages

* Eyam Church

* Eyam Museum

* The mightily impressive Jacobean Eyam Hall (1671)

* The Anglo Saxon Cross.

Eyam's Jacobean Hall

One of the plague cottages

The Saxon Cross

Move more chill a bit less

Okay, so you have had it easy lately with marching etc. Its time to up the ante!

This week your challenge is to walk 10000 steps a day. That is a recommended minimum for good health. I can't make you do exercise, you will when you are ready.......but remember exercise gives you power, vitality and a far reduced incidence of serious illness. Unless you are in a coma you are more than capable of moving more and chilling a bit less!! I was watching "A year to save my life" yesterday and a thirty stone woman who was bed bound climbed 27 flights of stairs in one go! So whats your excuse? If you are worried or have concerns about exercise please always consult your doctor.

If you want to know more about moving more, checkout this newspaper article. Once you have read it you can make your own mind up. x

Will You?

Anyway time to sign off now but before I go...............................

On Monday I am launching a BIG competition with a super special prize!
We will be looking at F for...
Weekly recipe
Moving our bods
Real Men Eat Macro/Vegan (wait til you see some of the piccies I've got lined up!)
Kate tries the £30 challenge.

Cant wait ..............................weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
janie xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Monday's Marvelous Madness! 30/06/2014 Supporting Your Well Being!

 It's Mooooooooooooooooooooooooonday! Yay! Another week to live life to the full is coming your way! How lucky are we? What an amazing opportunity. 

What can you expect today?
* E is for...........
* Weekly recipe to tickle your taste buds (it involves Edamame Beans!)
* The awesome power of Miso
* The Myth Buster strikes!(Does keeping fit cost a bomb?)
ENJOY!

I Love GYM!
(Shhhhhhhhhhhhhhhhhh......don't tell my husband!)

Wow! I've had the most amazing week! Four super sweaty gym workouts, some great walks, fab food and a fantastic day in Dorking with fellow Dorks. (More about the Dorks on Thursday!). I can really see my body is looking stronger and I am feeling taller. What a brilliant way to feel about life! This is so wonderful for me as to be fair I have truly had some major downs in my life, some almost destroyed my will to live, but do you know what? A little hope kept sparking within me and kept me going until I was strong enough to take the bull by the horns and grab life back on my terms. And boy have I finally done it!
You may wonder why I'm telling you all this and baring my soul...............................It's because no matter how we appear in public we all have gremlins and knock backs and I want you to know that you can recover from them and deal with them so that you too can live the life you want. You may not believe it but I do know that the answer lays with great food to nourish the body and mind, exercise and my added extra, the love of my Husband,Children and Grandchildren. If you are ready or when you are ready to have a fab life keep referring to this blog and also get some great advice from The Wellness Acadmey. BTW I AM NOT BEING PAID OR GAINING ANY BENEFIT (OTHER THAN THE SAME FAB INFO YOU CAN GET) BY RECOMMENDING THEM. I recommend them out of pure passion and the knowledge that they aren't faddy or out to make money from peoples insecurities. They just offer the truth so that when you are ready you too can join in the "great life club". Can you feel the passion?! Baby, I'm on fire on this one!!!!

soundcloud.com

E is for................

Edamame
Endive
Elderberry
Eggplant (this is a nightshade so approach with caution!)

Beautiful Edamame

Edamame are super foods in my humble opinion! They are full of essential amino acids, great for protein,  low fat and a fab source of fibre. They make a great snack, side dish, appetizer and there are myriad recipes out there to include them as an ingredient.It is normal not to eat the outside shell as it is uber fibrous.
Edamame beans are neither yin or yang foods so will not cause you nutritional distress. Whats not to love?!
Many of you lovely readers may have tried these delicious beans at a japanese restaurant or one of the Japanese food chains but believe me if you make your own at home they take minutes, cost very little and can be pimped to your taste and will taste far superior.
Here's my super quick and easy, super yummy recipe that will enhance to your health and well being;

RECIPE!
Excellent Edamame with Gorgeous Gomassio
Ingredients
Edamame in shells (as many as you want per person, I suggest 100g per person)
Sea salt
For Gomassio
Sea Salt (1 part to 10 parts sesame seeds)
Sesame seeds (white or black)

Method
* Bring a pan of water to the boil with 1 teaspoon of sea salt.Make sure you have enough water to immerse all your beans once water comes to boil)
*Immerse your beans once the water is boiling and cook for about five minutes. Do not leave any longer or they will become mushy, yeuk!
* Remove and drain. If you plan to shell them before you serve place them in ice cold water to stop them cooking any further. When cool shell. otherwise they are ready to serve hot topped with your gorgeous gomassio.
* Whilst your edamame are cooking make your Gomassio.
Gomassio Method
* In a dry heavy based pan toast the sea salt for three minutes. It may go a bit grey but that's fine.
* Remove and add your sesame seeds and toast lightly. Toss regularly to avoid burning. Once they have started popping or have darkened a couple of shades they are ready.
* Remove and mix with toasted salt.
* Using a pestle and mortar or coffee grinder, grind to the texture you know you will love the most.
* Once your lovely beans are ready and are drained, toss them in your mix. I would advise using a teaspoon of Gomassio per two portions. You can always add more toy our own taste but of you put too much on remember you cant take it away!
Notes
* Your Gomassio can be stored in a glass jar in your cupboard quite safely for a good few weeks. Add it to everything!!!!!
* Cooked edamame in shells or podded can be frozen very successfully.
* Keep some in the freezer you have podded so that you make a quick salad or snack.
* If you aren't up to making your own Gomassio you can purchase it online from a wonderful company called The Kind Food Company. They are a small company with a vast range of marvelous macrobiotic foods and more. I love to support them whenever I can.(and yes there is no financial incentive to say this, just the usual Janie Smith Passion to spread the word!).

Edamame snack comparison 
Edamame Beans 100 calories 1/2 cup shelled
Peanuts - 431 calories 1/2 cup
Oreo Biscuit - 1 biscuit 160 calories
Walkers Ready Salted Crisps - 25gm 140 calories
never mind the fat contents!

Myth Busters
As you know I love to go out and disprove myths so that YOU can get to the truth about healthy living. Many reports you read online are sponsored by corporate companies with a vested interest in getting you to believe their take on things. It's the same with nearly all the diet industry cookbooks - they are published to make money from YOU and pray on YOUR worries.

The Myth; I need expensive kit and fancy gym membership to be fit.
The Truth: Well I guess if you want expensive gym kit and fancy gym memberships then you can go buy them but unless you actually wear them and use your membership to its best advantage you wont get healthy!
Now, as you know I train all the time, its a really important part of my life but have I spent a fortune on kit? Hell NO!!! Does my kit look good? I'd like to think so!
So where can you get excellent quality comfortable clothes to train in that don't coast a bomb but look fab?
* your supermarket - my cropped lycra leggings cost me a whole £10 and they go in the wash at least four times a week, don't look any different than when I bought them, fit well and look good!
* I invested in a long length vest top from the shop that rhymes with Harks and Farks for £12. I know you can buy cheaper but again mine goes in the wash daily and hasn't shrunk, faded and looks fab.
* my trainer socks are also a supermarket buy - you know 5 pairs for £3. I have to admit I bought them in pink so they match the trim on my leggings! lol! OK, so I'm quite girly at times!!!
* when it comes to trainers I struck lucky. I take a shoe size 5 so can buy from the kids dept! I bought a fabulously comfortable pair of all round use trainers suitable for the gym floor, walking and classes for £35 and they are NIKE! Even if you have to go in to adult sizes and pay the VAT you do not need to spend a fortune. Just find a pair that feel very comfy and support your feet. Don't be sold on expensive trainers unless you absolutely cant live without them. If you are going running you can get great supportive running shoes for well under £100. I find Asics the most comfortable and supportive for running.
* My water bottle was purchased in Planet organic and has a replaceable water filter in it as well as being made of safe materials so that nasties don't leach in to my water. Okay, it cost me £10 but its worth it for the goodness of my health and I cant even begin to put a price on that. If you do use bottled mineral water when you train please DO NOT REUSE your water bottle. It is really unhealthy to you.

Obviously I have a pink one!
The Bobble Bottle

So I do have gym membership, it costs me £26 a month. I saved a fortune by taking the 9-5 option, 7 days a week. It includes, gym, swim and classes! The gym is better furnished than most of the expensive places, has superb facilities including great showers, loos, locker rooms etc. The fitness trainers are always very happy to help with questions and guidance. In fact its all around brilliant! How is it sooooooo inexpensive? It is owned and run by our local borough council! It doesn't have a fancy brand name! Believe me it's the best gym I've ever been to and believe me I've joined all the highfalutin ones!!!!! If you click on Wimbledon Leisure Centre it will give you an idea just what you could find in your local area without breaking the bank! It has been upgraded since the photos were taken and is now super fab, we even have an Elemis Spa!

Of course if a leisure centre isn't your thing why not go for free exercise like walking, cycling, running, skipping, hiking, playing ball games, tennis, swing ball or join a local ramblers group?

So, I hope I have proved you  need top spend a fortune to be fit and healthy. After all its not the kit and the fancy surroundings that make you fit .......its YOU!

I would loooooove to see your bargain kit, why not send me a pic here. I would only pop it on the website if you expressly agree!

The power of Magical Miso!
After several centuries of being a highly revered food/folk remedy in countries such as Japan, Miso has been recognized by modern medical science as being an essential food for excellent health. It is used regularly for digestive ailments, to treat various cancers, radiation sickness and many intestinal infections. It truly is a super well being food. Miso is a live probiotic food that is completely natural without any added nasties. When it is fermented it creates massive amounts of isoflavines which makes its nutrients more accessible to the the gut and also promotes a healthy pH in your system. When you buy the lab created probiotic drinks you are not eating real food and nor are they very effective.
Miso is
* a complete protein with all your amino acid needs
*  a great source of B vitamins, calcium, iron
*  dairy and wheat free
* low in cholesterol
* high in antioxidants
* less sodium than your table slat
* is known to strengthen your immune system

There are a gazillion sorts out there but if you start with a good Clearspring Organic Hatcho Miso for your savoury needs and the Organic Sweet Miso for your sweet recipes, you are on to a winner for amazingly good health. You can buy some great sachets to take to work too.

In Thursdays blog I will be giving you a super easy miso soup recipe that will taste delicious and not taste like the poohey stuff you get in most restaurants! Trust me it is so fragrant and de - lish - ussss.







Coming on Thursday!
* Review of Macrobiotic workshop with the Dorks!
* Weekend Wanders
* Weekend Recipe - Scrumptious Miso Soup
* Motivation central
* Move More Chill a bit less
* The Feed a family for £30 a week blog challenge!

So, I'm revved up to face this weeks' challenges and emerge with a triumphant smile on my face - I hope you are too.My mate gym will be calling along with a food prep session to fill the freezer with awesomeness!
What are doing ? Id love to hear from you! I know you are out there, the data tells me so and so do you! I would love to create a readers gallery for when we move over to the new layout on wordpress. Why not be part of it?
Contact Janie - go on, be brave, I don't bite!

If we don't "speak" before Ill see you all on Thursday.have a happy healthy week and don't forget to share the love and passion.
Much love xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjaniexxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx