12wbt now up to preseason task 3. Fennel & Walnut couscous

Ok so I have signed up to the 12 week body transformation challenge. I needed something to give me a kick start, some motivation and accountability and some new inspiration. Technically the challenge starts in 3 weeks, but we're already been set some challenges and tasks to get started, as part of the 'warm up' and 'pre-season'. And to be fair some of it whilst being very basic, they are helpful.


Today was the 3rd preparation task to 'Gear up'... well as I already train I have this sorted. But I did find the previous task helpful- setting goals (1 month, 3 months, 6 months & 12 months).

The one before that was listing all the excuses you can or have made and writing them down and the solution... so next time you go to use it, the solution is there in print. So as you can imagine my fridge is becoming quite full!

The warm up challenges were basic changes, to get you focused and I guess so the challenge isn't such a shock to the system... as # 1 was make one small change. The others involved planning meals, writing down what you eat, exercising every day, cutting down on non water fluids... guess all the stuff we know we should be doing anyway.

So back to today. For lunch today I have left overs from the weekend BBQ feast! So thought I would share my walnut and fennel couscous recipe... as I love it!

Boil kettle, pour dried couscous into a mixing bowl. Add an equal amount of hot water (once boiled) and cover with lid, or cling film (glad wrap). Leave for at least 5 minutes.

Then in a hot pan heat through some cumin and fennel seeds, then break down in pestle and mortar and set aside.

Add tsp oil to pan, sauté 1 finely sliced fennel bulb, 2 celery sticks and an onion.

Once soft add 1 juice and rind of 1 lemon, bunch fresh parsley 75g walnuts to a blender and pulse. Then add olive oil, the sautéed vegetables and ground seeds. And pulse until mixed.

Uncover and separate couscous with a fork, mix through other ingredients.

Reintroducing myself and my new challenge

Its quite strange reading back over all the previous posts. I have now tried to re-label them into some kind of order. So I have listed by general subject at the top and for recipes, by category at the side. For many of my recipes I had already listed key ingredients so if you were to search those you should be able to find recipes too. So if you had cheese and eggs, you should be able to find some inspiration.

It's been quite some time since I blogged on here regularly. At the time it had been a year, since I had reached my goal weight. And we were living in suburbia attempting to grow our own. Proving what could be done. Since then we have actually moved onto a small acerage (almost 2 years now). And we are taking thsi lifestyle a little further.  I have been blogging about this, and really enjoying the process www.maes-y-delyn.com it is part of the reason I am returning to this one.
Weight wise it has not all been plain sailing. My weight has fluctuated a bit. But I have been able to identify when I was losing control and address the issue. Moving house was actually a challenge. I think a combination of setting up new habits, change of routine (especially exercise) and alot of comfort eating (and drinking) lead to my weight once again creeping up. 
So last year I set about regaining control, undertaking a 3 month fitness/ "diet" challenge along with my other half. It was pretty successful- Max's Muscle Challenge. The first 8 weeks seemed to be sensible eating and training, something I could easily follow. The latter stages I admith the "diet" became unsustainable and not something I finished. But the exercise component was interesting, and somethign we had kept up (more or less). I learned new training techniques, such as cross fit. And actually had some guidence with weight training. Weight training is something I usually get board with... I find it repetitive. But no longer being a member of a gym, as we are 'out of town' we had set up some equipment in the shed.
So following 6 weeks of Christmas visitors and a fwe injury niggles, I find myself once again a few kilos over goal. But with new goals and a new challenge ahead I fel it was time to start blogging again.

So 12wbt should be an experience. I do like challenges that offer group support, as well as training plans and new recipes. Whilst I enjoyed the training for the Maxx challenge. I felt the shakes were almost cheeting. Even though they were only supplementry to the food. I am hoping to get back on track. Guess weight loss will always be a permenant challenge for me. But the key is acknowledging when you need help.
So we have a few weeks til 'kick off'. But so far we have been given warm up and pre-seson challenges and advise. SO I chall share these as I go.

Being organised can and does save cash

Develop yoru own tick and flick-
Start by going through your cupbaords, fridge and freezer and listing what you have in categories. Not just food, general use items, toiletries etc too. Now I list the most used items on my tick sheet. This lives on my fridge, so the whole house can mark off when something is low or run out. I also use this to scour the weekly specials. I can then compare, on the spot and know where to buy what.

This may sound like an effort, but it can make a great amount of difference. Just because it has a sticker on it, does mean its the best price. These are common techniques used to lure customers into making uneccesary purchases. Items that we use regularly, like toilet roll or higher priced items- such as good coffee I buy in bulk or stock up when thier on special.

Go to your green grocer, local baker, farm shop/markets and butcher first. Cutting out the middle man can save you money and it will be a fresher product. As you know we do raise our own meat, but this is not always enough. Especially as we are getting started. And we do not have the room to rear all our own meat supply. So we still buy from different sources. Local producers (such as a piggery), local butcher- and you can usually buy in bulk or half a beast, if you have the storage space and are prepared to put in the work. This can be very cost effective.
If we do buy from supermarkets, we do try to buy free range- Chicken, Pork, eggs (not that I've bought any of those for some time). This is a conciencoius discission, I would personally rather eat less than buy factory farmed, but that's me. And I do take full advantage of reduced to clear meats, getting close to thier best before date. These only apply when its fresh, they will freeze and keep just as well as any other meat.

Back into Cross fit

As I have mentioned I am no PT, but I thought I would post about my training, as it may or may not be of interest to some. As I do not have any more triathlons this year; well this weekend is the Corporate and we do not have a team, so am responsible for coordinating the marshalls. And the last event is an off road dualthon- I don’t do off road, I am dangerous enough on road! So I thought it was time to up my running and gym work for the summer months. I figure being 10k run fit through summer, with the heat and humidity puts me in good prep for next year- I am hoping to complete the Olympic distance triathlon in better form than this year (which is possibly being moved to April) and maybe the local half marathon in June. The gym work will hopefully get my strength up, work on my core and maybe tone up a few bits here and there. My core work is vital as I suffer with back issues- and when I let the core stuff go, I know about it. So last night we went for a 20 minute warm up run (since it wasn’t raining at that very moment) followed by my first cross fit work out in a few months. Now I’ve read various mixed opinions on crossfit. But the version I am following was part of the Maxx’s muscle challenge we followed earlier this year. It involves mixing cardio and weight/strength training. The first time I did this, it took about 20 minutes to do the full set and my heart rate monitor was going mad… the sweat! So this routine involves 10 reps of the dumbbell clean and jerk squat, followed immediately by 10 push up, then 10 burpies (and don’t forget the jump), than a plank. Rest for 1-2mins then repeat. The aim is to build to 6 over all sets, with full press ups and 1 minute planks and eventually little to no rest. http://youtu.be/_HRzxTVbVQc

This youtube vid was taken my my OH of me doing this clean and jerk- so I apologise now for the angle it was taken from- MEN! But if you’re not sure how this is done, least it will give you the gist. Last night I did managed 5 sets with 30 second planks. The last I could barely make the clean and jerk squats- I couldn’t have pushed out another set if I wanted too. I only did one girly set of press ups, quite impressed with myself… Especially with the dog trying so hard to lick my face!

Welcome back! Food for fuel? Food for thought? Or a ‘fat tax’

Ok, so it has been quite some time since I posted on this blog. It’s been quite a journey since my last entry. This blog had always been about facing life as a post weight-loss success. But this time my motivations are a little different. It about achieving a better lifestyle and better all around health. I am not just hoping to discuss my culinary ‘cheats’, providing recipes that I use to keep the weight down. But techniques as to how I plan my meals and source food.

This really came from a Facebook post by a friend. He was discussing a report on how obesity is now Australia’s and the world biggest killer. Now affecting 2 out of 3 adults and 1 in five children 2 – 4 years. http://www.news.com.au/lifestyle/health-fitness/australias-obesity-crisis-worsens-as-survey-shows-two-out-of-three-adults-overweight-or-obese/story-fneuz9ev-1226505251354
And he was suggesting a ‘fat tax’ of sorts. Now I did point out the initial flaw in his use of the very rudimentary BMI scale as a marker upon which he was proposing the Medicare levy be based (Medicare being the Australian health system). I also caught part of a TV report, where a group was suggesting plan packaging and taxes on convenience or foods that were ‘bad’ for us.

Personally I can see the argument that the funds of many are paying toward the treatment of what in many cases are preventable health issues. But should be have to justify our lifestyles to receive treatment? As a recovering ‘obese’ person; whilst I appreciate the idea, I don’t think that is the answer. I do not see that these have in anyway been successful in reducing the use of cigarettes or alcohol- the numbers are coming down, but I believe this has been through education, societies shift in what is socially acceptable and availability of help and assistance.

As a society we already measure and judge this broad issue in such a simplified way. There are many varied definitions of being ‘fit’ or healthly’. I measure mine, not purely by a number on a scale (though this is something that I still aspire to… years of social brain washing), or by an ideal body shape. I measure mine by both personal ability, physical achievements and by the quality of my lifestyle. Health I believe is as much a mental issue that any given individual needs to be addressed, as it is a physical one.

I am not sure I ever really discussed the topic of my mental state when I blogged here in the past. It was predominantly food based. I guess in many respects my progression and appreciation of what it means to me to be ‘fit and healthy’ has taken time to develop. And hopefully will continue to do so. I am not here to lecture or offer a professional opinion, how could I? I am not a doctor, psychologist, personal trainer or nutrients. This is my own opinion (as it always has been), a record, an opportunity to share what has helped me get to this point, or hopefully a future point in my journey. Food and health through my eyes. I just hope someone will read this and be able to take something positive away. Or (fingers crossed) offer the benefit of their opinion or experience.

So welcome back… I think we have a lot to discuss :)

Zucchini Loaf

As I have a veggie garden and a few zucchini plants; each supplying 2-3 per week (each) I have quite a few to use! Good job I love them and add them to everything. But I thought I would share my zucchini loaf, that I made last night for this week's lunches. Great as a light meal warm or cold.

Zucchini Loaf- serves 6

Ingredients

400g grated zucchinis,

3 finely chopped spring onions

½ tsp nutmeg

½ cup plain flour

¼ cup fresh parsley

2 egg whites,

3 whole eggs

200g Low fat ricotta cheese

120g Low fat feta cheese

Pinch salt

Pinch pepper (optional)

I am not a salt lover so need this for balance, as cheese’s can also be salty

Instructions

Pre-heat oven to 190°, spray loaf tin (about 250mm x 150m)- or line with baking paper if likely to stick.

Using clean cloth squeeze as much of the liquid out of the grated zucchini as possible, then fry off in pan with the spring onions- 2-3 minutes, then remove from heat.

In a bowl beat the whole eggs and add flour, nutmeg and parsley (and pepper if using), then crumble in the cheeses and combine. Add in and fold through the onions and zucchini.

In another bowl whip egg whites and salt to stiff peaks, then fold though the original mixture. Transfer to the oven dish and bake in pre-heated oven for 50-55 minutes, or golden.

Set aside to cool (about 10 minutes) slice and can be served warm or cold.

Creamy lemon tart

Cakes & Bakes Servings: 10
Ingredients

100 g ginger biscuit
25 g butter
405 g Skim Sweetened Condensed Milk
1 whole egg, lightly beaten
1 egg white
2 medium lemon, rind finely grated, plus juice
Instructions
Preheat the oven to 180C.
Place the biscuits in a food processor and pulse until fine. Alternatively, place them in a plastic bag and crush using a rolling pin. Transfer to a bowl.
Melt the butter in a small saucepan over low heat. Add the biscuit crumbs and carefully press the mixture into the base of a 23cm cake tin. Refrigerate until required.
Place the condensed milk and eggs in a bowl. Beat until smooth. Add the lemon zest and juice and stir well. The mixture will begin to thicken. Pour into the prepared base.
Bake the tart for 20 minutes, then remove from the oven and allow to cool completely. Refrigerate until set.
Decorate with a slice of lemon just before serving.

Notes: For a different citrus flavour, try using the zest and juice of 2 juicy limes in place of the lemons

Orange beef stir-fry

Main Meal Servings: 4
Ingredients

1 whole stock cube, (chicken), dissolved in 1 1/4 cups (300ml) hot water
3 tbs soy sauce
1 tsp powdered artificial sweetener
Canola Spray
2 tbs fresh orange rind (peel)
2 tbs fresh ginger, julienned
2 clove garlic, finely sliced
1 whole fresh red chilli, de-seeded, finely chopped
600 g lean beef fillet steak, excess fat trimmed, thinly sliced
300 g snow peas, ends trimmed
1 tbs arrowroot, dissolved in 1 tbs water
Instructions
Combine stock, soy sauce and sweetener in a small bowl.
Spray a wok, or non-stick frying-pan oil and set over medium to high heat. Add orange rind, ginger, garlic and chilli. Stir-fry for 2 minutes. Add beef and stir-fry for 2 minutes or until lightly browned. Add snowpeas and stir-fry for 2 minutes or until tender crisp. Add stock mixture and cook for a further minute. Add arrowroot mixture and cook, stirring for 10 seconds or until sauce has thickened.
Remove from heat and serve immediately.

Greek spinach pie

main meals Servings: 4
Ingredients

Canola Oil Spray
1 tbs olive oil
600 g fresh spinach, cooked, excess water squeezed out, chopped
1 medium onion, finely chopped
2 tbs fresh parsley, finely chopped
1/8 tsp ground nutmeg
2 whole eggs
200 g reduced fat feta cheese, crumbled
200 g low-fat ricotta cheese
3 tbs grated parmesan cheese
3sheets Puff pastry,
Instructions
Spray a 20cm baking tray with oil spray.
Heat the oil in a large non-stick frying pan over medium to high heat. Add the spinach and onion and cook until any liquid has been absorbed. This will take 5-8 minutes. Add the parsley and nutmeg and stir. Remove the frying pan from the heat and transfer the mixture to a large bowl. Add the eggs, cheeses and season well with salt and pepper.
Lay 1 sheet of filo in and up the sides of the prepared pan. Spray the surface lightly with oil. Top with 5 more sheets of filo, spraying each layer with oil before adding the next sheet. Spread the spinach mixture over the last sheet of filo and top with 8 more sheets of filo, spraying each layer with oil. Roll the overhanging sides of the pastry into the edges of the baking tray to form a border.
Using a sharp knife, cut into 6 squares, almost through to the bottom, but not quite or the filling will leak. Refrigerate for 30 minutes.
Preheat the oven to 190C. Bake until crisp and golden, about 45 minutes. Let stand for 5 minutes before cutting squares all the way through to the bottom. Serve warm with a salad tossed with fat-free dressing.

Chicken chasseur

Main meals Servings: 4
Ingredients


Canola oil spray
600 g skinless chicken breast, excess fat trimmed
2 medium onion, thinly sliced
2 cloves garlic, crushed
100 g mushroom, thinly sliced
1 whole fresh carrot, peeled, sliced
400 g chopped tomatoes
1/4 cup tomato puree
2 tbs fresh parsley, chopped
1 whole stock cube, (chicken) dissolved in 300ml hot water
Instructions
Preheat oven to 190°C.
Heat a large non-stick frying pan over medium-high heat. Spray with oil. Add chicken breasts and cook for 2-3 minutes on each side, until brown. Transfer to an ovenproof casserole dish.
Add onions and garlic to pan and cook, stirring, for 3 - 4 minutes or until softened. Transfer to casserole dish along with mushrooms, carrot, tomatoes, tomato puree and parsley.
Add stock to frying pan and bring to the boil. Stir well with a wooden spoon to dislodge any bits that have stuck to the bottom of pan. Add to casserole and taste and season with salt and pepper.
Bake casserole in oven for 45 minutes or until chicken and vegetables are tender. Serve, garnished with parsley.

Great one for the slow cooker!

Bread Pudding

Dessert: Servings: 8-10
Ingredients
1 loaf Bread (I use wholemeal, traditionally used stale white bread)
1 cup raisins/ sultanas
½ cup brown sugar
½ tsp cinnamon
½ tsp nutmeg
Boiling water
2-3 tea bags (optional)

Instructions
Place tea bags into a mixing bowl and add 2-3 cups boiling water, allow to stew.
Break the bread into smaller pieces, remove the teabag from the bowl and immerse the bread pieces. Add more water if required to cover the bread, then leave to stand preferably over night.
Using your hands, squeeze out excess liquid from the bread, however you do not want it to be dry, just soggy.
Add the sugar, fruit and spice. Compact the mixture into an oven proof dish and bake for approx 40 mins at 180°c. Once cooked, allow to cool and firm.
Serve with tea/ coffee as a snack or with warm custard as a dessert.

Selsig Morgannwg (Glamorgan Sausages)

Traditional Welsh Dish: Servings: 6
Not really sausages, but a cheese, egg and breadcrumb mixture formed into rolls and traditionally fried, though I bake mine
Ingredients
120g Strong low fat Cheddar
120g fresh breadcrumbs
1 small onion, finely chopped
1 tsp mustard powder
1 tbsp chopped parsley
Pinch thyme
3 eggs
Dried breadcrumbs for coating
(Salt and pepper)
Instructions
Preheat oven to 180°c
In a bowl, beat the two eggs and add the mustard, parsley, thyme and seasoning.
In a separate bowl, mix together the cheese, breadcrumbs and the onion.
Now combine the egg mixture with the breadcrumb mixture. With floured hands, form the mixture into approximately 10 sausage-shaped rolls.
Beat the 3rd egg in a bowl, dip in the sausages, coat them with the dry breadcrumbs and Place in the oven for 15-20mins or until golden. Serve with salad or as a nibbles.

Welshcakes/ Picau ar y Maen

Traditional Welsh Dish: Servings: 24
Ingredients
500g self raising flour
250g margarine
250g sugar
250g currants
tsp mixed spice
half tsp salt
300ml skim milk
2 eggs
Flour for dusting

This recipe is traditionally cooked on a stove top Bakestone, but a hotplate or flat grill surface or large non-stick frying plan works well.
Personally I use the flar half of my George Foreman.

Instructions
Beat the eggs, then add the remaining ingredients (but leave some sugar for dusting) in a cool mixing bowl, until a dough consistancy.
Dust a clean surface with flour. Break off a hand full of the dough and roll out until approx 1/4 inch thick.
Cut circles out using a cutter apporx 3cm diameter is ideal.
Now place onto the warm surface and cook for approx 1 minute each side or until browned- Becareful to insure the centre is not still doughy.
Dust with the remaining sugar and serve immediately.

These will last and are great if stored in an air tight container- but best eaten warm.

Banana Bread

Dessert: Servings: 6-8
Ingredients
100g low fat spread
1 cup brown sugar
2 eggs
2 cups plain flour
1 tsp baking powder
1 cup mashed ripe banana
2 tbs chopped walnuts
Instructions
Heat oven to 180°c.
Lightly grease loaf tin.
Combine spread & sugar, until creamy. Add mashed banana and eggs and mix until combined
Sift flour and baking powder into the bowl and mix.
Pour mixture into the loaf tin, top with walnuts.
Bake for 50 mins or until an inserted skewer comes out clean.
Remove form the tin and leave to cool on a wire rack.

Not that I'm suggesting anyones 'tight', but with our lifestyles and the current financial situations I don't hink anyone can disagree that keeping an eye on the budget and making the most of our time are 2 major issues when it come to the household meal.

I guess my biggest tip would be planning! I know it sounds tedious but it makes life so much easier when you know what going to be on the table and that you have everything in the house to do it.
I write mine on a magnetic whiteboard on our fridge, this is subject to change, but it's a good start.

Devise a list/ tick chart that work for you. I have a table on my fridge, so we mark things off as we run out. I also list what specials are on and where. This way, when it come to planning meals I can scan through and mark off what we have. And make shopping 10 times easier and cheaper.

Maintain a good base pantry/ freezer, backups are always necessary and you'd be surprised what can be made with a few basics and good spices etc.

Guacamole

Ingredients
1/2 ripe avocado, peeled and stoned & mashed
2 tablespoons lemon juice
1 tbsp low fat Sour cream
1/3 clove garlic, crushed
And pinch of corriander or chilli flakes (optional)

Instructions
Place all ingredients in a blender and process until smooth and combined.
Refridgerate until ready to serve.

Kathy's Tzatziki

I got this recipe from a Greek friend and swear by it!

Ingredients
1 cup Greek Yoghurt
1/2 Peeled & finely grated cucumber
1 tbsp vinegar (white wine)
1 clove crushed/ grated garlic
2 tbsp Olive oil

Instructions
Mix ingredients, pass through a sieve and serve.
If possible leave the combined ingredients in the fridge for a few hours before straining.

Personally I use Black Swan No fat, as it's one of the few low fat versions that doesn't separate or go lumpy.

The 'Good Life' in a residential area

As you know we've sourced as much from local farmers, buthcers and markets as possible. But we're also trying to produce some of our own food.
Yes we live in a residential areas and we both work, so it just goes to show what can be done. This is only on a small scale at the minute, but gradually as we're learning and growing in confidence we'll continue to do more.
At present we're growing out own herbs; this is on a plot scale and has been incorporated into the landscape garden at the front of the house.

He's built an above ground veggie box in our front

and we have chooks in the back yard, 3 at the moment... And yesterday we had our first egg! Now theie only small when they start laying so I was surprised by the size of this one, it's with large free range store bought eggs. So fingers crossed to getting a few more!

Sourcing our own free range meat

As you know I'm a big believer in free range produce and knowing where it came from and sourcing locally to the best of our ability and budget. Not everyone can do all of these all of the time, but some conciencious acts all add up!

But my other half and I have taken some of this a little further. So far we've sourced our own meats from local free range farmers- not only does this support local businesses, but I know they've had a 'good life'. I know many would struggle with killing their own meat, and whilst I've not physically done this with my own hand, I do believe as a meat eater this is something we should see. I know many will disagree with me, but it does give you an appreciation of what meat is, and not just neatly cling film wrapped on a supermarket shelf. It also increases my personal philosophy about 'eating the whole beast' or not being affraid of the 'cheap' or 'unpopular/unfashionable' cuts. But if your killing an animal as a food source and taking a life, I feel we cheat that animal by not maximising what we do with it.
So I shall add some not so popular recipes from our porker shortly... I just wished we'd taken some pics at the time- maybe next time (nothing gory don't frett)

Raspberry Brownie Slice

Desserts: Serving 16 (mine made 24)

Ingredients
2 eggs (lightly beaten)
80g canola spread
85g cups self raising flour
165g brown sugar
85g dark choc bits
35g cup cocoa powder
150g frozen raspberries
125ml skim milk
icing sugar to serve

Instructions
Preheat oven to 180c
Spray 19cmx29cm slice pan with oil and line with baking paper
Place spread, sugar, cocoa & milk in saucepan. Stir over low heat until smooth. Transfer to large bowl and cool 5 mins
Stir eggs, flour, choc bits & raspberries into cocoa mixture. Spoon the cake mixture into the pan and bake for 45-50 mins or until cooked. Stand for 10mins before turning out onto wire rack to cool. Serve cut into squares dusted with icing sugar.