My Week- 4th September - Week 36
Your Plus One in Any Social Situation
Using Filling and Healthy foods to form the basis of any meal, in or out of the home.
Packing your meals with Filling and Healthy Foods is a healthy habit you should aim for when meal planning. But you can also make the most of Filling and Healthy in social situations. Think about the restaurant menu, the picnic lunch or weekend barbecue. You'll find that Filling and Healthy Foods are a great social all- rounder.
Picnics
- Skinless charcoal chicken breast
- Mixed salad greens
- Wholegrain sandwiches with vegies, ie no fat grilled eggplant, mashed zuchinni, capsicum and lean protein ie shredded chicken breast, mashed boiled egg and mashed cannelini beans
- Chopped fresh fruit salad
Barbecue
- Grilled lean meat, chicken, fish or tofu and vegie skewers
- Potato bake
- Baked or grilled vegetables
- Carrot, cucumber, capsicum and celery sticks with (home made tzatziki), natural no fat yoghurt, cucumber and garlic
Restaurants
- Salads and vegie or broth based soups for entree
- Grilled lean meat and seafood
- Thin crust pizza with vegies and lean protein
- Wholemeal pasta and brown rice
Desserts
- Meringue or pavlova with fresh fruit
- Baked or poached fruit
- Fat free natural or diet yoghurt instead of ice cream and cream
- Skim milk latte or skinny hot chocolate
Good food, good health
Filling and Healthy Foods are low in salt, saturated fat, sugar and / or high in fibre
Focusing your choices on Filling and Healthy Foods will not only fill you up for few Propoints values, they'll also help you meet the daily Good Health Guidelines
Recipe for this week- Vanilla Slice
Vanilla Slice
6 Propoints per slice, Serves 4, Prep: 15 minutes, Cooking: 10 minutes plus 3 hours refridgeration
Ingredients
1 sheet of reduced fat puff pastry, just thawed
1/2 tbs gelatine powder
2 cups (500ml) low fat vanilla custard
2 tsp icing sugar
Method
1. Preheat oven to 200 degrees C or 180 degrees fan forced. Line base and sides of a 24cm x 7cm (base measurement) loaf tin with baking paper, allowing paper to overhang the two long sides
2. Cut pastry into two 24.5cm x 8cm rectangles. Discard remaining pastry. Line a baking tray with baking paper. Place pastry rectangles on prepared tray and top with a sheet of baking paper weighed down with another baking tray. Bake for 10-12 minutes or until golden and crisp. Remove top baking tray and paper. Cool.
3. Meanwhile, place 100ml warm water in a small bowl and sprinkle with gelatine. Whisk until combined. Place custard in a large jug and whisk in gelatine mixture until smooth.
4. Place one cooked pastry sheet into prepared tin and pour over custard. Top with remaining pastry sheet. Cover and refrigerate for 3 hours or until firm. Cut into 4 pieces and serve dusted with sugar.
Recipe Tip- You can use low fat chocolate custard instead of vanilla. The Propoints values remain the same
Fibrous Facts
Weight Watchers Dietitian Emma Stirling explains the benefits of fibre
We all know fibre can help keep us regular but you did know dietary fibre can also keep you slim, prevent heart disease, diabetes and cancer too? Let's take a closer look at how you can begin to reap all the wonderful benefits.
The dietary benefits
In the old days, fibre used to be referred to simply as roughage - the indigestible part of plant foods. But as nutrition knowledge has progressed, scientists have discovered that fibre has many more health promoting benefits other than easing constipation.
There are different types of fibre- soluble fibre, insoluble fibre and resistant starch - each playing specific functions in supporting health. These benefits include helping to increase the feeling of fullness which assists in maintaining weight, lowering blood cholesterol and decreasing our risk of heart disease, type 2 diabetes and certain types of cancer.
Get your fibre fill
Don't get too caught up in the specific types of fibre as most high fibre foods are rich in all types of fibre. Instead focus on getting enough in your day - that's at 25g a day for women and 30g a day for men.
The key is making the switch from a low fibre diet to one rich in fibre, is to do so slowly. This will ensure you allow your bowels to adjust your new way of eating and are not overwhelmed, which could result in uncomfortable bloating and unpleasant wind. It's important to remember that a small level of wind is par for the course and a signal that your gut is in tip top shape. Don't forget to drink plenty of water, as fibre needs water to enable it to slide through our intestines effortlessly.
High Fibre Fillers
- Rolled Oats - around 4.0g fibre per 40g servings
- Burgen Rye Bread- around 9.0g fibre per 2 slices
- Mixed Seeds- around 5.0g fibre 30g
- Air popped popcorn- around 15.0g fibre per 100g
- Passionfruit raw- around 14.0g fibre per 100g
Lace Up for our Walking Challenge
Weight Watchers exercise scientist Martha Lourey- Bird gets you started on our 6 week walking challenge
Week 1 - Why Walk?
Want a cheap, easy and effective way to lose weight and stay active? Look no further than walking. This 6 week plan is ideal for beginners because it gradually increases intensity, frequency and duration. If you haven't exercised in a long time, this is great place to start. Simply walk out your front door for 5 minutes and then turn around and walk home again. It doesn't take much before you start to feel the health benefits, ranging from improved mood to weight loss.
Week 1: Getting started
The aim of this week is to simply get started by walking out your door. The great thing about exercise is that every step you take counts. You don't need any fancy equipment. Think of walking time as "me time" because it's extremely positive for yourself and your weight loss.
Monday/ Tuesday / Wed- 10-15 minutes easy pace
Thursday- Day Off
Friday/ Saturday- 15 minutes- easy pace
5 healthy things we learned this week
1. Restaurants, picnics or barbecues- Filling and Healthy Foods are great social all - rounders
2. Four ingredients is all you need to whip up a delicious vanilla slice
3. A high fibre diet can help lower blood cholesterol and decrease the risk of heart disease, type 2 diabetes and certain types of cancer
4. Walking provides many benefits from improved mood and energy levels to weight loss
5. Don't be afraid to ask the waiter to put dressings on the side or ask for grainy bread instead of white
Your Plus One in Any Social Situation
Using Filling and Healthy foods to form the basis of any meal, in or out of the home.
Packing your meals with Filling and Healthy Foods is a healthy habit you should aim for when meal planning. But you can also make the most of Filling and Healthy in social situations. Think about the restaurant menu, the picnic lunch or weekend barbecue. You'll find that Filling and Healthy Foods are a great social all- rounder.
Picnics
- Skinless charcoal chicken breast
- Mixed salad greens
- Wholegrain sandwiches with vegies, ie no fat grilled eggplant, mashed zuchinni, capsicum and lean protein ie shredded chicken breast, mashed boiled egg and mashed cannelini beans
- Chopped fresh fruit salad
Barbecue
- Grilled lean meat, chicken, fish or tofu and vegie skewers
- Potato bake
- Baked or grilled vegetables
- Carrot, cucumber, capsicum and celery sticks with (home made tzatziki), natural no fat yoghurt, cucumber and garlic
Restaurants
- Salads and vegie or broth based soups for entree
- Grilled lean meat and seafood
- Thin crust pizza with vegies and lean protein
- Wholemeal pasta and brown rice
Desserts
- Meringue or pavlova with fresh fruit
- Baked or poached fruit
- Fat free natural or diet yoghurt instead of ice cream and cream
- Skim milk latte or skinny hot chocolate
Good food, good health
Filling and Healthy Foods are low in salt, saturated fat, sugar and / or high in fibre
Focusing your choices on Filling and Healthy Foods will not only fill you up for few Propoints values, they'll also help you meet the daily Good Health Guidelines
Recipe for this week- Vanilla Slice
Vanilla Slice
6 Propoints per slice, Serves 4, Prep: 15 minutes, Cooking: 10 minutes plus 3 hours refridgeration
Ingredients
1 sheet of reduced fat puff pastry, just thawed
1/2 tbs gelatine powder
2 cups (500ml) low fat vanilla custard
2 tsp icing sugar
Method
1. Preheat oven to 200 degrees C or 180 degrees fan forced. Line base and sides of a 24cm x 7cm (base measurement) loaf tin with baking paper, allowing paper to overhang the two long sides
2. Cut pastry into two 24.5cm x 8cm rectangles. Discard remaining pastry. Line a baking tray with baking paper. Place pastry rectangles on prepared tray and top with a sheet of baking paper weighed down with another baking tray. Bake for 10-12 minutes or until golden and crisp. Remove top baking tray and paper. Cool.
3. Meanwhile, place 100ml warm water in a small bowl and sprinkle with gelatine. Whisk until combined. Place custard in a large jug and whisk in gelatine mixture until smooth.
4. Place one cooked pastry sheet into prepared tin and pour over custard. Top with remaining pastry sheet. Cover and refrigerate for 3 hours or until firm. Cut into 4 pieces and serve dusted with sugar.
Recipe Tip- You can use low fat chocolate custard instead of vanilla. The Propoints values remain the same
Fibrous Facts
Weight Watchers Dietitian Emma Stirling explains the benefits of fibre
We all know fibre can help keep us regular but you did know dietary fibre can also keep you slim, prevent heart disease, diabetes and cancer too? Let's take a closer look at how you can begin to reap all the wonderful benefits.
The dietary benefits
In the old days, fibre used to be referred to simply as roughage - the indigestible part of plant foods. But as nutrition knowledge has progressed, scientists have discovered that fibre has many more health promoting benefits other than easing constipation.
There are different types of fibre- soluble fibre, insoluble fibre and resistant starch - each playing specific functions in supporting health. These benefits include helping to increase the feeling of fullness which assists in maintaining weight, lowering blood cholesterol and decreasing our risk of heart disease, type 2 diabetes and certain types of cancer.
Get your fibre fill
Don't get too caught up in the specific types of fibre as most high fibre foods are rich in all types of fibre. Instead focus on getting enough in your day - that's at 25g a day for women and 30g a day for men.
The key is making the switch from a low fibre diet to one rich in fibre, is to do so slowly. This will ensure you allow your bowels to adjust your new way of eating and are not overwhelmed, which could result in uncomfortable bloating and unpleasant wind. It's important to remember that a small level of wind is par for the course and a signal that your gut is in tip top shape. Don't forget to drink plenty of water, as fibre needs water to enable it to slide through our intestines effortlessly.
High Fibre Fillers
- Rolled Oats - around 4.0g fibre per 40g servings
- Burgen Rye Bread- around 9.0g fibre per 2 slices
- Mixed Seeds- around 5.0g fibre 30g
- Air popped popcorn- around 15.0g fibre per 100g
- Passionfruit raw- around 14.0g fibre per 100g
Lace Up for our Walking Challenge
Weight Watchers exercise scientist Martha Lourey- Bird gets you started on our 6 week walking challenge
Week 1 - Why Walk?
Want a cheap, easy and effective way to lose weight and stay active? Look no further than walking. This 6 week plan is ideal for beginners because it gradually increases intensity, frequency and duration. If you haven't exercised in a long time, this is great place to start. Simply walk out your front door for 5 minutes and then turn around and walk home again. It doesn't take much before you start to feel the health benefits, ranging from improved mood to weight loss.
Week 1: Getting started
The aim of this week is to simply get started by walking out your door. The great thing about exercise is that every step you take counts. You don't need any fancy equipment. Think of walking time as "me time" because it's extremely positive for yourself and your weight loss.
Monday/ Tuesday / Wed- 10-15 minutes easy pace
Thursday- Day Off
Friday/ Saturday- 15 minutes- easy pace
5 healthy things we learned this week
1. Restaurants, picnics or barbecues- Filling and Healthy Foods are great social all - rounders
2. Four ingredients is all you need to whip up a delicious vanilla slice
3. A high fibre diet can help lower blood cholesterol and decrease the risk of heart disease, type 2 diabetes and certain types of cancer
4. Walking provides many benefits from improved mood and energy levels to weight loss
5. Don't be afraid to ask the waiter to put dressings on the side or ask for grainy bread instead of white
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