weight loss – Colette's Food Blog

How To Cook Buckwheat

Why do bodybuilders eat buckwheat? Because they “eat clean” to build lean muscle. Buckwheat is a super-food, high in protein and fibre, rich in nutrients and antioxidants. And, like most whole foods high in fibre, buckwheat has a low GI which means, it releases energy slowly and keeps you full for longer. Consequently, it helps you lose weight, when eaten as part of a calorie-controlled diet.

Buckwheat is gluten-free. It is not a whole grain; it is a seed, completely unrelated to wheat, barley or rye.

What are the benefits of buckwheat?

It improves heart health, lowers cholesterol and blood pressure
Contains antioxidants which help fight against cancer
Provides highly digestible protein
High fibre content helps improve digestion
Low GI helps prevent diabetes
Gluten-free
Good source of vitamin B.

Buckwheat is an ancient food. It knows its origins to Asia and is a staple in Russian cuisine – used as a breakfast cereal, in soups, salads and stews. In the recent past, the versatility and nutritional benefits of buckwheat have become recognised in the Western world. Buckwheat flour is used in making pancakes and muffins.

How do you cook buckwheat?

Buckwheat has a subtle nutty taste, but similar to quinoa, it benefits from being used with tasty ingredients for a boost. I paired it with mushroom and kale and the result was great!

Chopped vegetables

Buckwheat, mushroom and kale

Mushroom and kale buckwheat

Here’s the recipe for you to try …

Serves 2

one cup dry roasted buckwheat – rinsed
one medium-sized onion – finely chopped
three garlic cloves – crushed and chopped
good pinch of dried, crushed chillies (optional)
two tbsps olive oil
150grms mushrooms – wiped and quartered
150grms kale – rinsed, stalks removed and leaves torn in bite-size pieces
375ml vegetable stock (I used two tsps Swiss Bouillon powder dissolved in hot water)
salt and pepper to taste

Method

Put the oil in a sauce pan and saute the onion until soft. Add the garlic and chillies (if using). Then add the mushrooms and kale leaves, stir and saute for two to three minutes. Tip in the buckwheat, stir until the seeds are covered with the vegetable mixture. Add the hot stock, stir well and cover with a tight-fitting lid. Bring to the boil, then turn the heat to low and simmer for 15-20 minutes or until all the water is absorbed. Turn off the heat and leave to stand for a few minutes. Remove the lid, season with salt and pepper to taste, fluff with a fork and serve.

Try it and leave me a comment to let me know how you got on. It’s so quick and easy to make … and the result is amazing! Enjoy …

My thanks go to:

Dr. Axe Food is Medicine
FormulaOZ

01/05/201721/06/2017

Colette Cumbo6 Comments

Lose 4 Kilos By Summer

Are you following my blog from Malta? Would you like to shake off those kilos that crept in under your winter sweater? You’re sick and tired of yo-yo dieting? Or maybe, you would like to go for the in-thing, and kick start your new, healthy lifestyle?

If you answered, “Yes,” to any of the above questions, join my Nutrition and Weight Management Programme, starting on 4th May.

This is not a diet clinic to give you a beach body. At the end of eight weeks, you do not “come off” your diet (and start piling the weight back on!) But you will feel confident and motivated to take control of your weight and manage it brilliantly, on your own.

The programme is made up of eight one-hour sessions, starting Thursday, 4th May.

During this programme we will be discussing:

*your eating habits

*guidelines for a healthy diet

*principles of weight management

*healthy eating plan

*nutritional value of meals

*physical activity vs exercise

*emotions, food and body image

*progress made and motivation

Old habits die hard. But if you are committed to change, this Nutrition and Weight Management Programme is just for you.

Contact me for further information or to book your place.

19/04/2017

Colette CumboLeave a comment

Why Choose a Plant-Based Diet?

Have you ever considered moving to a plant-based diet? I can hear some of you say, “No way!” But what if you have to move, for health reasons? Would you move to a plant-based diet, if you have to?

By a plant-based diet I mean completely vegan – i.e. no meat (including fish), no dairy, and no eggs. Admittedly, it can be challenging and takes getting used to – especially, if meat is a staple in your diet.

Why opt for a plant-based diet?

A plant-based diet is sustainable whilst livestock is a major contributor to greenhouse gases.

In her book Plant-Based Cookbook, Trish Sebben-Krupka, refers to the United Nations’ 2005 Millennium Ecosystem Assessment. Sebben-Krupka, quotes the report as saying, meat and dairy account for 70 per cent of global freshwater consumption, 38 per cent of total land use, and 19 per cent of greenhouse gas emissions.

A plant-based diet is also clean when compared to the meat industry. The amount of meat recalls over the years suggest serious problems within the industry. Livestock farming is increasingly being linked to antibiotic resistance – a serious threat to human health.

What are the benefits of a plant-based diet?
Cardiologists recommend a plant-based diet for the prevention of heart disease. This diet is also linked to the prevention of a number of illnesses, such as, diabetes, cancer, Parkinson’s disease, multiple sclerosis and a host of other diseases.

Besides, a plant-based diet helps you control your weight, gives you healthy skin and hair plus plenty of energy. What more could you ask for from your diet? Who would not want to feel and look good?

What do you eat?

Nowadays a quick search on the Internet gives you plenty of ideas for vegan recipes.

A vegan diet consists of:

Fruits and vegetables
Beans and legumes (chickpeas, lentils, kidney beans etc.)
Whole grains (basmati wholegrain rice, kamut, farro, quinoa etc.)
Nuts and seeds (almonds, walnuts, cashews, chia, flax seed, hemp etc.)
Meat substitutes (organic tofu, tempeh and soya products)

How do you become a vegan?

Unless you are very determined, you do not become a vegan overnight.

Start by making small changes to your diet. Replace one meal a day; go with whole foods as much as you possibly can.

Plan your food. Clear out your larder and stock up on beans and pulses, rice, and other grains. Cook ahead and keep a stock of raw fruits and vegetables (frozen fruit and veg are also good for you and can be used in cooking).

Increase your plant-based meals as you go … until you achieve your goal.

Trish Sebben-Krupka says, “If you fall off the the plant-based wagon, just dust yourself off and start again the next day.”

Finally a quote from Albert Einstein (Nobel prize 1921): Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.

My thanks go to:

Plant-Based Cookbook by Trish Sebben-Krupka
Time for Change
Jamie Oliver – Vegan
Web MD
Image – Carla Golden Wellness / The Wall Street Journal

10/04/201712/04/2017

Colette Cumbo1 Comment

How fast can you lose excess weight?

Ideally you lose weight at a rate of 0.45 to 0.90 kilos per week. You got it – just under a kilo per week. If you lose weight at a faster rate, you risk losing fat as well as muscle and your energy levels suffer. As a result you cannot increase your activity level or your exercise intensity.

When you lose weight fast, you will gain it back even faster. Find out why …

What happens when you lose weight fast?

On a diet of less than 1050-2000 calories per day

your body will burn fat as well as muscle
your metabolism slows down
your energy levels drop
you feel deprived from a number of foods
your diet is not sustainable.

Eliminating certain foods may fast-track your weight loss, for a while. But can you live without these foods for the rest of your life? Or will you live your life on a yo-yo diet?

You will not manage to keep up a low-calorie diet for a long time. And when you go back to your regular calorie intake, you will gain even more weight because your body gets used to functioning on a slow metabolic rate.

Low-calorie diets, crash diets and similar diets are counter-productive.

How can you lose weight and keep it off?

The only way you can lose weight and keep it off is by making small changes towards a healthy lifestyle. A healthy lifestyle remains with you – you do not “come off” it, as you would a diet – it grows on you and becomes a part of who you are.

Go for it – small changes are achievable and they result in big changes which you will be able to keep up.

10 small changes that will improve your lifestyle

avoid crash diets
do not skip breakfast
drink plenty of water
snack on fresh fruit and nuts
too many low-fat or low-calorie foods add up
grill or steam your food – do not fry it
do not sip your calories
avoid fast foods
set yourself realistic goals
increase your activity level / exercise.

How long has it taken for you to pile on your excess weight? I promise it will take you less to lose it, but do not expect it to disappear in a month.

My thanks go to WebMD.com and Google images

02/01/201724/03/2017

Colette Cumbo2 Comments

Lose Weight in the Kitchen, get fit in the Gym

Diet vs exercise – studies show it is easier to watch what you eat than to workout the extra calories in the gym. Exercise is a very important part of a healthy lifestyle, but controlling how much you eat is by far more important.

Today I would like to share with you 5 tips to help you lose weight in the kitchen.

Your healthy eating starts at the supermarket – don’t buy junk food. Don’t allow yourself to be tempted when you open your cupboard. Spring clean your cupboards and fridge from all the biscuits, chocolates, ice-cream and all the processed stuff. Instead stock up on fresh fruit, vegetables, grains, pulses and lean meat such as fish or chicken.
Keep a food diary – it is not easy to remember all that goes through your mouth in the space of a day – a generous spread of peanut butter, a fizzy drink, cake at eleven, biscuits with your afternoon tea, crisps or chocolate whilst watching TV – and the list goes on. Keep a food diary and take note of all you eat. Be honest with yourself and go into detail. Note also the time of day and the mood you were in when you ate. Are you eating out of habit or because you’re hungry? Are you really hungry or thirsty? You’d be surprised how easy it is to eat out of habit, when you’re thirsty, when you’re stressed or tired.
Weigh your food – portion distortion is the #1 culprit for weight gain. It is not easy to figure out how much food you need to keep healthy. Unfortunately, we are made to believe we need more food than we actually do. Take meat portions for instance – 250 / 350 g a piece – when in fact you only need 1 g of protein (meat or fish) for every one kilo of body weight. Therefore, a 60-kg person requires 60 g of protein a day. Keep cup and spoon measures on your work top and use them, all the time. Smaller dinner plates help you control your portion size.
Drink plenty of water – what is plenty of water? There are various schools of thought about the amount of water you should drink. Lately, I came across an article which I think makes perfect sense. You can tell if you’re drinking enough water by looking at the colour of your urine. If your urine is dark, you need to drink more water. I like using a two-litre bottle as a guide to how much water I drink each day. You need to drink more water if you drink alcohol or workout at the gym. A good way to start your day is by drinking a mug of lukewarm water with lemon.
Spread your meals over the day – golden rule #1 is don’t miss breakfast. Research shows that people who eat breakfast regularly are able to control their weight long term. Space your meals throughout the day. Eat five small meals instead of three large ones. This will keep you full throughout and help cut down on snacking. Whenever possible do not eat your last meal just before you go to bed. Remember, your heaviest meal should be in the morning, not last thing at night.

Doesn’t sound complicated, does it? You do not need to reinvent the wheel to lose weight. A few changes and some awareness should help you get on track and manage your weight long term.

Increase your level of activity as part of your healthy lifestyle for better results.

One final tip for the festive season – don’t miss out on celebrations – moderation is key. If you’re going to a drinks party, have a bowl of homemade soup before you leave the house and avoid the finger food that goes round. As for drinking – take one glass of water for each one of alcohol you drink.

The choice is yours – big changes start with small steps. Let me know how you get on.

My thanks go to

The Unbounded Spirit

WebMD

Mirror online

Popsugar for image

28/11/201624/03/2017

Colette CumboLeave a comment

Get fit in the gym, lose weight in the kitchen (part I)

Do you go to the gym to lose weight? Do you overeat because you exercise? Do you reward yourself with crappy food after a workout?

Diet vs Exercise

Your waistline is 70% diet and 30% exercise. Exercise alone without changes to your diet will not make you lose weight.

In order to lose weight you have to create a caloric deficit – that is, take in less energy than you put out. And the only way to achieve this is by making changes to your diet.

It is impossible to workout all the extra calories you consume through overeating or eating the wrong foods.

Did you know that an average portion of chocolate cake gives you twice the amount of calories needed to cycle for 30 minutes? A scientific study carried out by Dr John Briffa in 2010, shows that it takes 77 hours of exercise to lose one kilogram of body fat.

How can you lose weight?

Don’t think for one minute I’m suggesting you do not exercise. Those of you who know me, know I’m a firm believer in regular exercise and will always encourage it. The gym does not appeal to everyone, but there are other forms of activity, such as walking, swimming or taking part in a sport you like.

Regular exercise has a number of benefits. It reduces stress and anxiety; increases energy levels; helps with digestion; promotes a general sense of well-being and much more.

It is true, regular exercise increases your metabolic rate, however your diet is the main factor leading towards weight loss.

In simple terms, weight loss is caloric consumption vs expenditure.

Diets vs healthy lifestyle

Diets are useless. I hate diets with a passion and think they’re a pure waste of time and money. How many fad diets have you seen come and go? Low carb; low fat; protein diet… they were all out there at some point.

Yes, it’s true; if you eliminate certain food groups from your diet, you lose weight. But what happens when you re-introduce those foods? If you’re not super careful, the weight creeps back and you end up heavier than before you started.

Change your lifestyle instead.

A healthy lifestyle guarantees a normal, healthy weight without too much effort. It is made up of a balanced diet plus a regular level of activity. It is sustainable and you do not “come off it” like you would a diet.

A balanced diet

provides you with sufficient nutrients – carbohydrates, protein, fats, minerals and vitamins
balances your energy intake and consumption so you maintain a healthy weight
provides you with enough fluids, especially water
is not high in salt and sugar.

Next week, in part II, we look at changes that can help you lose weight in the kitchen.