moroccan chickpea and lentil soup

Moroccan Chickpea and Lentil Soup

2.5 points per serve

2 cups red lentils, rinsed

2 cans chickpeas, drained

2 large or 3 medium carrots, diced

1 large or 2 medium onions, finely chopped

1 large red capsicum, chopped

1 large potato, finely chopped

Chicken or vegetable stock (or water)

2 teaspoons minced garlic

2 teaspoons minced ginger

2 teaspoons turmeric

4 teaspoons Masterfoods Moroccan Seasoning

1 1/2 teaspoons cumin

1 1/2 teaspoons ground coriander

Fresh coriander to serve, if desired

Coat a stockpot with cooking spray. Saute onion, garlic and ginger until soft. Add a bit of stock if it starts to stick.

Add carrots, capsicum and potato. Mix well, then add the red lentils and chickpeas. Add the spices. Stir well to coat everything evenly.

Cook for about a minute, until everything is fragrant and combined thoroughly. Add enough stock to cover. Stir well. Bring to the boil and then reduce to a simmer.

Come back to check on the soup every 15 minutes or so. Lentils will absorb the liquid as they cook, so you will need to add more stock or water during the cooking time. 2 cups every 15 minutes should do it, depending how thick you want the soup.

After 30 minutes, check the lentils to see if they are tender. If they are, the soup is ready. If not, cook for a further 10 minutes before checking again.

Either serve the soup as it is, or puree roughly with a hand held blender to break up the bigger chunks of carrot and capsicum.

Serve immediately, or freeze in containers. Makes enough for 8 serves.

NB on the spices: I find the Moroccan seasoning quite mild so often end up using half the jar, rather than the 4 teaspoons I've stipulated here! Taste the soup as you go and add more if you want.

This is one of the most comforting things in the world to eat on a cold day.

spicy lentils

Spicy Lentils

Serves 4, but could stretch to 5 if served with rice

Preparation: 12-15 minutes

Cooking time: up to 30 minutes

I got this recipe from Christine Mansfield's Food column in The Age's Good Weekend magazine and have altered it just a little. Her original recipe called for nigella seeds, but I couldn't find those so used some hot curry powder instead. I also omitted the ghee her recipe called for as well.

This is very filling. I reckon it could serve up to 5 people, if you served it with a little bit of jasmine or basmati rice.

You will need:

Cooking spray

2 tsp cumin seeds

seeds from 2 green cardamom pods, ground

1 small brown onion, finely chopped or minced

1 tbsp minced ginger

4 tsp minced garlic

2 tsp minced chilli

2 tsp garam masala

2 tsp hot curry powder

400g red lentils, washed

6 cups of water

Sea salt

Freshly ground black pepper

2 tbsp lime juice

coriander leaves

3 tomatoes, peeled, seeded and finely sliced

Fat free natural yoghurt, to serve

Lightly dry roast the cumin seeds over gentle heat until fragrant. Cool, then grind with a pestle and mortar to a fine powder. Add the seeds from the cardamom pods.

Coat a cooking pot with cooking spray, heat the pan and the cook the onion, ginger, garlic and chilli over moderate heat until they are softened and aromatic - about 5 minutes.

Add a bit of water if the garlic mixture starts to brown too much.

Stir in the ground cumin and cardamom, curry powder and garam masala and cook for a few minutes. Add water if it browns too much.

Then add the lentils and stir, then add the water and cook over moderate heat until the lentils have softened. It only took 15 minutes for mine to cook! It can take up to half an hour depending on the lentils. Watch them as they burn easily. You may need to add more water too, as they absorb it very quickly.

Season the lentils with salt, lime juice and pepper. Taste and adjust if necessary. Stir in the coriander and diced tomato. Add a small dollop of natural yoghurt on the top and serve with rice and/or naan bread.

pizza

Homemade Pizza

This has got to be one of the easiest, cheapest and healthiest meals on the planet!

Serves 1

Preparation: 8-10 minutes

Cooking time: 15 minutes

You will need:

1 large pitta bread (white or wholemeal) or 1 small supermarket naan bread

½ cup tomato pasta sauce or tomato paste

40g grated low fat cheddar cheese

Your choice of the following:

3 small pieces vegetarian bacon, low fat bacon or very lean ham, diced

Mushrooms, sliced (as much as you want)

Green and/or red bell peppers, sliced (as much as you want)

Onion, sliced finely (as much as you want)

6 olives, sliced or left whole

½ cup pineapple pieces in juice, drained

Masterfoods Tuscan seasoning, or any other dried Italian herbs

If you wanted to make a gourmet pizza you could put baby spinach, capers, smoked salmon – really the choices are endless. The thing to watch is the cheese, only stick to the 40g! And also do not have any fatty processed meats such as salami, pepperoni, etc.

Preheat the oven to 200 C.

Place the pitta bread on a baking tray. Spread the base evenly with the pasta sauce or paste.

Place your chosen toppings on the base. Don’t overload too much, because the base is very thin.

Finish with the grated cheese and then a sprinkling of Tuscan herbs.

Bake in the oven for 15 minutes or until the cheese has melted and the pizza is browned and bubbling.

You could serve this with a salad if you wish, but I find this is filling enough on it’s own. Perfect for a Friday night in front of the TV!

carrot and apple cake

Carrot and Apple Cake

Makes 10 generous slices

An excellent tip I’ve picked up is to replace butter and margarine in recipes with low fat vanilla yoghurt. Obviously this wouldn’t work for everything, but for cakes it really, really works. The cake is more moist, less crumbly. I also make pancakes this way too. No going back!

Preparation: 10-12 minutes

Cooking time: 40-45 minutes

You will need:

1 3/4 cups self raising flour

1 teaspoon baking powder

1 1/2 teaspoons ground cinnamon

1/2 cup brown sugar

2 large carrots, grated

1 large eating apple (I used golden delicious), grated

1/2 cup low fat french vanilla flavoured yoghurt

2 eggs, lightly beaten

1/2 cup low fat milk

2 teaspoons vanilla essence

Preheat oven to 180 C and line tin with baking paper.

Sift flour, baking powder and cinnamon into a bowl. Add brown sugar, carrot, apple, yoghurt, eggs, milk and vanilla. Gently mix until combined but take care not to beat the mixture as that will make it tough because there is no fat in it.

Pour the mixture into the tin. Bake for 40-45 minutes or until a skewer inserted in the centre comes out clean. Allow to cool in the tin.

This is just divine on its own, but you could put a light dusting of icing sugar over the top to dress it up. You might also want to make a light cream cheese frosting if it’s for a special “want to impress” occasion (but remember that will add extra calories/fat).

You'll make this again and again, I guarantee!

Freezes well too.

Old Philippa vs New Philippa

I used to be very secretive about food and exercise, basically anything to do with weight loss. If I was trying to lose weight, I'd never tell anyone. I'd just struggle along and hope that people would notice, which they rarely did.

Without support, this journey is long and lonely, and you find it hard to keep going when the going gets tough.

I have been thinking about the old me lately. She hasn't been around for a very long time! It's nice to think that finally, finally I might have cracked it. I finally get it, after eight bloody long years of trying to lose weight and keep it off, and that last April is the last time I will ever see 103.5 on the scales.

Old Philippa: Would always try to lose weight in secret, and would be one of those people who would say "You look great!" to someone who had lost weight, but would be simmering with envy underneath; she would never tell anyone if she was on yet another weight loss scheme;
New Philippa: Started a blog, so she could tell the whole world that she was trying to lose weight!

Old Philippa: Would always be very disappointed if she didn't lose much or maintained, she'd use it as an excuse to binge and chuck it in;
New Philippa: Maintaining or only losing a little makes her try harder, she feels more motivated.

Old Philippa: Denied herself nothing foodwise. Things that should have been treats were daily consumptions, yet she still convinced herself that a 4 litre tub of icecream all to herself or having sticky date pudding for breakfast was ok. And if she did overindulge, she'd turn it into an excuse to pig out all week and then start again Monday;
New Philippa: Has little treats regularly and incorporates them into her daily points. She knows that a serve of icecream is two scoops in a bowl, not half the tub. Occasionally she will eat just for the hell of it, and if she does, she makes up for it at the earliest opportunity. She counts it, and moves on.

Old Philippa: Was an emotional eater, big time. She turned to food for comfort when she felt stressed, lonely, bored - when something went wrong, food was there.
New Philippa: Does not turn to food to solve her problems. She knows that it is JUST FOOD, it is not her friend. She deals with her problems in a far more healthy way and allows herself to feel the emotions she's experiencing. And if she does feel like comfort eating, that's what the WW tubs of icecream in the freezer are for!

Old Philippa: Would make a cake for afternoon tea and it would be gone by dinner time.
New Philippa: Makes a cake and then freezes it in slices to take to work for morning or afternoon tea.

Old Philippa: Knew she should exercise more but couldn't really be bothered. She liked her lazy time too much and had no energy to do anything more strenuous than change the channels, or answer the door. When she did exercise it would only be a casual stroll around the block, nothing challenging.
New Philippa: Loves to exercise, and doesn't feel right if she doesn't! She takes walks to relax, she runs for fun. And she loves seeing the new muscles appearing on her legs!!

Old Philippa: could only buy clothes with elastic waists from places like Witchery and Portmans. She didn't even bother trying on skirts, dresses and trousers in Sportsgirl.
New Philippa: can wear Portmans size 12 jeans, Witchery size 14 trousers and her Sportsgirl 16's are way too big and have been donated to her eight months pregnant sister's maternity wardrobe!

Old Philippa: Didn't really like who she was or where she was in life. Had very low self esteem and not much of a social life. She let people take advantage of her and her good nature. She would drag deadweight friendships around because she didn't have many others. Put on a front that she was confident and outgoing when all she reallly wanted to do was hide away. Always found excuses not to go out.
New Philippa: Likes who she is. Realises that she's not perfect and there's always room for improvement, but loves the fact that she's not afraid to meet new people and get out of her comfort zone socially - in fact, she loves going places and getting out of the house. She is very outgoing. She knows that she deserves genuine friendships and cherishes those that she has. She wakes up in the morning feeling pretty happy with herself!

I could go on and on, but I think you get the point. My life has changed so much, and all for the better. For all of my readers who are at the beginning of their journeys, or still have a way to go, believe me, YOU CAN DO IT. And if the rewards I have listed above aren't enough, well I don't know what is!!

Old Philippa has left the building!!

Nothing tastes as good as being healthy feels

"Gluttony is an emotional escape, a sign that something is eating us."
- Peter de Vries

This was the quote for today, Friday 10th March 2006, on my desk calender at work. I thought about it most of the day. As much as I hate the word gluttony, it is a pretty accurate description of the way I used to eat.

Before I started losing weight, food was my hobby. I baked cakes and slices and biscuits all the time, when I was bored, when I was hungry, when I was lonely or upset. And often ended up eating the whole lot myself. I love desserts and I would make a sticky date pudding, crumble, cheesecake or other rich concotion designed to serve six people and end up eating the whole thing myself, over one or two days. Sometimes for breakfast.

We had a ritual of giant homemade pizzas (one large one each) and a whole garlic bread each on Friday nights, and packets of chips while we were watching the football. To comfort myself after a stressful day at work, I'd have a tub of icecream or a family block of chocolate. David and I would think nothing of ordering a whole KFC Family Feast or Variety Bucket, and eating the whole lot ourselves!! We went out for dinner all the time, and each time we did I would order whatever the hell I felt like! It took me a very long time to realise that you can only keep up this way of eating for so long before you realise that the food isn't making you happy. It's just a distraction.

I enjoy my food more now. I eat better than I ever have - I never feel hungry and I never feel deprived. I let myself have treats. I can have the foods that I like, but what I have learned is that I can't have them in the quantity or the frequency that I used to have them in. Instead of buying large tubs of icecream, I buy the small Weight Watchers individual tubs or Bulla Light individual icecreams. Instead of a family block of chocolate, I get a small 50g bar. I still go out for dinner sometimes - and I love it! But I usually don't get an an entree, like I used to, and I look for point friendly things on the menu. Something I've learned is not to treat eating out as a night off points, but a night off cooking and cleaning up. If I've been really good and I really feel like it, I'll have fish and chips, or whatever. But I don't order it just because it's there!

When I first started this journey I was a different person and I had a lot of issues with food. I had to completely revamp my attitude to myself and towards food. I had to learn to be my own best friend and stop using food as a distraction or a comfort. I had to learn why I turned to food if I was unhappy. I had to learn to recognise the triggers. Now, every time I feel myself reaching for food when I'm upset, I consciously hear a voice in my brain saying "you don't really need that. You just want to eat it because you're upset." That never used to happen before. I wouldn't think twice about it.

But it has been hard at times. I have wanted to just chuck it in, so many times. Even two months ago, I wanted to throw in the towel, only six kilos from goal. The point is, this is not a diet. This is not something I'm doing until I get to goal, and then I'll go back to eating whatever I want and never exercising. This is my life now. This is me. I am a healthy person who loves to exercise and who eats when she is hungry, and yes occasionallly for the hell of it. I like my icecream and my chocolate, but I no longer feel dependent on these things for happiness. If I want something, I can have it. I don't deprive myself. I just don't have a 4 litre tub of icecream like I used to, or two family blocks of chocolate in one sitting. I have a small portion of what I want and I enjoy it.

One of the most wonderful things about deciding to share my journey online is the lovely comments and emails I get from people who say that I really inspire them, and how on earth do I stick to this when it is so bloody hard? To those people I say, I do have bad days. Sometimes I don't know where I am, and whether I will ever get this right. I just hide it well. I want people to know that things can change for you, if you really want them to. You just have to make the decision that from now on you will be a healthy person and are going to live a healthy life, and don't ever give up, no matter how long it takes.

I love my life now. I can do things that I haven't been able to do for a very long time - wear size 12 and 14 clothes, run without feeling like I'm going to vomit my lungs up, not dread having photos taken, have people call me "skinny"!!

It makes me shudder to think that I still could be the person I was a year ago, had I not decided to do this. I have moved on so much from that person and those old habits. I will never ever go back.

Please believe me when I tell you that

Nothing Tastes As Good As Being Healthy Feels

How to Lose Weight When You're Broke!

This is an article I wrote for an American publisher, BrokeBooks, in 2006.

~~~~

A lot of people will tell you that you need money to be able to lose weight and keep it off. You need to join a gym, or Weight Watchers® , or Jenny Craig®, you need to buy special foods and supplements, special exercise equipment, vitamins, detox… and the list goes on.

Well, it’s not true.

ANYONE can lose weight healthily and sensibly – for free! How does that sound?

My story

My name is Philippa. I am 25 years old and live in Melbourne, Australia. Prior to beginning my weight loss journey in April 2005, I had had issues with my weight for a very long time. I was a skinny, active child, but became overweight once I hit puberty and stopped playing sport. I lost a lot of weight when I was 16 but unfortunately took it too far and battled anorexia for most of twelfth grade. Then I went to university, got married, got a job that I hated but the pay was good, and the weight steadily increased. I ate whatever I liked, whenever I liked. I would eat breakfast on the run (occasionally not at all), drink soda like water, eat enormous helpings at dinner, and still have room for half a cheesecake afterwards. I ate whatever was put in front of me or whatever happened to be in the cupboard (or other peoples!), without a thought as to whether it was good for me, or whether I really needed it. By the time I was 22, I was wearing Australian size 18-20 clothes (US size 14-16) but thought I was healthy because I went to the gym five days a week.

I left my job in December 2004 in search of new opportunities, which meant quitting the gym, as I could no longer afford it. I didn't curtail my eating at all, so my size steadily increased in the early months of 2005. I wasn't thrilled with my appearance, but had kind of given up on myself. I had been doing this for eight years - up down, up down - from obesity to anorexia and back again. There seemed to be no end in sight.

But then, just after Easter in 2005, my best friend joined Weight Watchers, and I was a bit taken aback. After all, she was at least 10kg (22lb) lighter than me! We had talked about losing weight together before, but I honestly never thought that it would happen. I knew that I was on the larger side of girls my age, but had very little motivation to do anything about it. So when my friend went ahead and made a decision, it forced me to have a very hard look at myself!!

So, the first motivation behind getting this journey started, apart from desperately wanting to enjoy young fashion while I could and stop gasping for breath every time I went up stairs, was because I didn’t want my friend to lose weight and look fantastic, and for me to be left behind! Also, I had recently got some photos developed that were not flattering at all. I tried to tell myself it was the lighting, the angle of the camera, or the clothes I was wearing, but it wasn’t. It was me.

So on 25th April 2005, I stepped on the scales. I was not prepared for what I saw - 103.5kg (227.7lb). It was so upsetting, but it was the kick in the pants that I sorely needed to get this journey started. I had all the evidence in front of me - the unflattering photos, the tight jeans, the figure on the scales. If I didn't start now, when was I going to start?

When I saw the figure on the scales, that was it. I was so ashamed and embarrassed that I'd let myself go like that. I had to face facts - I was very overweight, and out of control. I decided there and then that I was going to sort this out once and for all. I didn't care how long it took. Something in me just snapped. I never ever wanted to be in that situation ever again and I knew that it would be different this time - I was not going to give up.

My life changed that day.

I started going for a 20 minute walk three or four nights a week with my husband after work, and then we'd do an abdominal workout from a DVD my friend bought me. We'd go for longer walks on the weekend. I tried to exercise every day, but if that wasn’t possible I aimed for six days out of seven.

I got a tracker (just a small exercise book) and pasted the fat, unflattering photos of me in them. I wrote a list of reasons why I wanted to lose weight. I wrote down my goal weights - my mini goal and my ultimate goal of 76kg. I wrote down inspiring quotes.

I used this exercise book to track, and I tracked religiously – I wrote down everything I ate and drank, and what exercise I did, every day. This helped me to see exactly what I was eating and doing, so if things went well, I had a record of what had worked. If I didn’t lose much that week, I could look back and see what I might have improved upon.

I cut down my portion sizes and boosted my meals with lots of vegetables. I stopped buying junk food. Pretty simple when you think about it - I just became more aware of what I was actually eating and focused on how much better I felt by eating well and exercising, and taking care of myself.

Every week it became easier.

I had to lose 27.5kg (60.5lbs) to get into my healthy weight range for my height. That number was quite daunting so, rather than focus on the entire amount I had to lose, I broke it down into small goals. The first goal was to get under 100kg, which happened within the first month. The next goal was to lose 5kg in total, then 10kg, then 15kg, then 20kg. I also gave myself rewards along the way for meeting these goals.

Eating well and exercising was only half of the battle, however. Prior to losing weight and getting healthy, food was my hobby. I had to completely revamp my attitude to myself and towards food. I had to learn to be my own best friend and stop using food as a distraction or a comfort. I had to learn why I turned to food if I was unhappy. I had to learn to recognize the triggers. It was hard at times, but it paid off. These days, I am very tuned in to my feelings and every time I feel myself reaching for food when I'm upset, I consciously hear a voice in my brain saying "you don't really need that. You just want to eat it because you're upset." That never used to happen before.

When I was about halfway to goal, I started a blog on the internet (http://skinnylattegirl.blogspot.com) where I wrote about the various ups and downs in my weight loss journey, and shared it with other people. The amount of support and accountability I got from this (and continue to get) was amazing. And again, it cost me nothing!!

People often ask me how did I stick to it, and remark on how much willpower I must have. I don’t think so! What made this time different to all the other times was that I finally got it. To be a healthy person, you have to exercise and eat right all the time, not just to lose some weight, or to fit into a wedding dress. It’s not something you do until you’ve reached your goal and then go back to being the way you were. I wanted to get this under control, once and for all. I never, ever wanted to be overweight again. And I knew that everything I put in my mouth would either bring me closer to what I wanted or would delay me from reaching my goals.

It was never a short term solution. This is my life now. This is me. I am a healthy person who loves to exercise and who eats when she is hungry, and yes occasionally for the hell of it. I like my ice-cream and my chocolate, but I no longer feel dependent on these things for happiness. If I want something, I can have it. I don't deprive myself. I just don't have a 4 litre tub of ice-cream like I used to, or two family blocks of chocolate in one sitting. I have a small portion of what I want and I enjoy it.

I have lost 27.5kg (60.5lb) and am now at my goal weight of 76kg (167lb). It took me one year, to the day.

Why is my story being published in a Broke Book?

Because I have lost the weight on the cheap all the way!! I couldn’t afford to pay $17AUD a week for a Weight Watchers Meeting, or $110AUD a week for Jenny Craig.

A few months before I started my weight loss journey, I had made a few changes in my professional life which meant I was no longer on an enviable salary. As such, all luxuries had to be curtailed. But it meant that I was pursuing my dream of living a more honest life, more in line with what I had always envisioned for myself, and where I was growing creatively and had time to devote to activities that made my life happy.

One thing I learned during my weight loss journey was that you don’t need money in order to succeed. You just have to have the desire to succeed, and the maturity to realize that it won’t happen overnight, as the diet industry would have you believe.

A year ago I was so far from where I am today, and never thought that I could wear nice clothes again, have a body that I could be proud of, and have the confidence to just get out there and live life.

The only thing I’ve had to spend money on is new clothes!!

Know that every day you stick to your new healthy lifestyle will bring you closer to what you want and deserve.

I know you can do it!!


My advice on - Food

Buying groceries when you’re on a budget can be hard work, whether you’re trying to lose weight or not. If you’re working full time and have children too, it’s very easy to ring for pizza or drive down the road to get McDonalds or KFC, rather than cook a proper meal. But in the long run, this kind of eating not only costs you a lot more money than home cooked meals, it can have disastrous effects on your health.

You CAN eat fresh, healthy, delicious food AND lose weight, and do it all without blowing the bank.

Here are the rules:

• Make vegetables the main ingredients of your meals. They are nutritious, filling and absolutely delicious! Corn on the cob was a lifesaver for me when I first started losing weight – instead of the mountain of potatoes I used to serve with a meat dish, I would serve salad and corn instead. The only vegetables you need to watch the portion sizes of are potatoes and sweet potatoes (yams).
• Try to have fruit as a snack during the day. Try to have 2 serves of fresh fruit a day where possible.
• Drink at least 2 litres of water per day;
• Watch the portion sizes. A serve of meat is the size of the palm of your hand, not half a chicken; and a serve of ice-cream is two scoops, not half the tub!
• Use only low fat dairy products.
• Eat whole grain breads where possible. Try to cut out refined sugars and processed foods from your diet.
• Include cheap and healthy sources of protein such as lentils and beans in your diet, as an alternative to eating meat at every meal.


Make your house a JUNK FREE ZONE. Not only will it save you a lot of money, it will also mean that you don’t have the food at your disposal, tempting you. Give yourself an environment where you cannot fail. This is not to say that you can’t have treats. Here are some ideas for you to try, depending on your budget and your particular favorite:

• Ice-cream: Individual (155ml) tubs of low fat ice-cream or sorbet, individually wrapped ice blocks or low fat ice creams (Popsicles, etc). No: 1 litre, 2 litre or 4 litre tubs.
• Chocolate: Small 25g bars of chocolate; chocolate covered raisins or nuts in small individual packages; small tubs of diet chocolate mousse. No: Family size bars, blocks or boxes.
• Cookies or Cakes: Make your own homemade cookies or cake and freeze them (slice the cake first). Raisin toast is also good if you’re craving something baked. No: unless you know you will only have one or two, or know you can hand the leftovers to family or friends after you’ve had your slice or couple of cookies, don’t buy a whole pack of cookies or a whole cake.
• Potato / Corn Chips: Low salt pretzels or rice crackers are a great alternative to chips. Air popped popcorn is also good. If you really want chips, buy a small 50g packet and share it with a friend. No: Giant 250g packs!
• Donuts: There’s really no substitute for the donut. If you really want one, buy ONE and enjoy it. Homemade muffins or a few pieces of cinnamon raisin toast are also good to eat if you’re craving a donut. No: six or twelve packs!
• Deep Fried Anything: Accept that now you’re trying to lose weight the deep fryer is not going to be used anymore. Oven bake things that you would usually fry. Better yet, don’t buy those foods anymore. Pre-cut chips, dim sims, buffalo wings, potato cakes, calamari rings, spring rolls…..get rid of them - they’re not good for you!

Drinks

The cheapest and healthiest drink there is around is WATER. Drink plenty of it! I think it’s best chilled, so I always keep plenty in the fridge.

Whenever I’m out shopping or out for the day with friends at a concert or at the football, and I buy a bottle of water to drink, I keep the empty bottle and refill it when I get home. I now have something like 10 bottles in the fridge! Good to know I’m recycling!

Many people think that drinking diet soda will help them lose weight. I have three sisters, and one of them never touches the diet stuff and she is the skinniest out of the four of us. Go figure! I enjoy drinking soda, but let’s face it – if there’s no sugar in there, what the hell is in there? I decided for my health and my budget I would only drink diet soda on weekends. The rest of the week I drink water. Better for my skin, my budget and my overall well being.

Alcohol is a big issue for most people when they’re trying to lose weight. I’ve never been a big drinker, so I didn’t find it a huge problem. One thing I have learned to do is to go for quality over quantity. One glass of good red wine is better for you than three cheap, sugary pre-mixed drinks. I tend to save alcohol for special occasions.

Overeating

Before I started losing weight, food was my hobby. I baked cakes and slices and biscuits all the time, when I was bored, when I was hungry, etc. and often ended up eating the whole lot myself.

We had a ritual of giant homemade pizzas and a whole garlic bread each on Friday nights, and packets of potato chips while we were watching the football. To comfort myself after a stressful day at work, I'd have a tub of ice-cream or a family block of chocolate. My husband and I would think nothing of ordering a whole KFC Family Feast or Variety Bucket, and eating the whole lot ourselves!! We went out for dinner all the time, and each time we did I would order whatever I felt like, and it would always be a feast!

Believe me, you can only keep up this way of eating for so long before you realize that the food isn't making you happy. It's just a distraction.

I enjoy my food more now. I eat better than I did before - I never feel hungry and I never feel deprived. I let myself have treats. I can have the foods that I like, but what I have learned is that I can't have them in the quantity or the frequency that I used to have them in.

Here’s some things that have worked for me when it comes to the fraught area of emotional eating:

• Try to plan your meals ahead, and keep some meals in the freezer instead of getting takeaway on the nights you feel tired or too stressed to cook.

• If you're feeling sad or stressed after a day at work, before you turn to the ice-cream or chocolate, go for a brisk walk first. Just 10 minutes, just round the block. Get some fresh air and clear your head – and drag a friend, neighbor or your partner along too if you want. It’s a wonderful way to debrief about your days. Once you get back, get in the shower. Dress in something warm (or cool, depending on the weather!) and then get a nice magazine or book, pour yourself a glass of Diet Coke and try and relax.

• Don’t try to do this alone. Surround yourself with people who love you and want you to be the best, healthiest you you can be! When you feel down, ring someone, or send an email to a friend. Don’t ever think that no one cares. Reach out to people, and you’ll be surprised how many people are out there that do care.

• Be happy with what you lose each week. Losing 1kg or 3 pounds a week or more is unrealistic long term. It always comes off quickly to begin with, but once your body adjusts it is far slower. The point is not really to focus on losing weight, it is the fact that you are becoming a healthy person. It shouldn't be an all or nothing attitude, with a time frame on it. It should be a change in your life and a change in yourself - no going back!!


Cooking and Meal Planning

If you can’t cook, now is the perfect time to start!

When approaching the subject of food ask yourself:

• What can I cook already that will fit into my new lifestyle? Are there dishes that I can alter so there is less fat/calories in them?
• What is my budget?
• What would I like to learn to cook?

I suggest going down to your local library and availing yourself of the cookery section. Nearly every library will have a low fat cookbook. Search the catalogues and see what you can find.

You can also check our recipe sites on the web for low fat cooking. My favorite is Recipe*zaar (www.recipezaar.com). If you type in “low fat” heaps of things come up! I found some brilliant recipes there. Most Weight Watchers sites have an excellent recipe section too. (www.weightwatchers.com).

• Work out your weekly or fortnightly grocery allowance. Carry it in cash with you. Have an envelope where you keep all the receipts and keep a running tally of what you’ve spent for the week/fortnight. Once it runs out, it runs out, and you make do until next pay day.
• Where do you do your shopping? Think about whether there might be cheaper alternatives other than the local grocery store. The best option for cheap, seasonal fresh fruit and vegetables is your local open-air market or farmers market. I buy fresh fruit and vegetables, in season, from the markets around Melbourne every Saturday. I come away with a huge box and several bags full and it’s never cost more than $50AUD. When I used to buy fruit and vegetables from the supermarkets, it cost around $60-$70AUD.
• Grow your own. If you have a decent backyard, put a vegetable garden in. It’s easy to do and surprisingly affordable. Go for a drive in the country and get a few bags of animal manure – they usually sell them in bags by the side of the road for a couple of dollars a bag. Dig this into your soil. Sometimes you can get seedlings cheap, but the cheapest way to plant vegetables is by seed.
- Save the seeds when you buy pumpkin or butternut squash . Soak them in water for a few days and then plant.
- Spinach, silverbeet and zucchini are very easy to grow from seed and produce massive crops.
• In summer, fresh fruit is in abundance. Make the most of it by visiting a berry farm or pick your own fruit farm near you. Buy in bulk and make tomato sauce, stewed apricots , etc and freeze to have a taste of summer while it’s snowing outside!
• Buy generic or home brands. 99% of the time there is no difference in the quality of the food – it’s the fancy packaging that you’re paying for. And most home brands or store brands come with a satisfaction guarantee.
• If you’re on a very tight budget, the best way to get the best value out of your meals and your dollar is to cut down on items that cost the most money. Meat, for example, can be expensive – good quality, lean meat anyway. Buy the best quality meat you can afford but only have it three times a week, and have nutritious vegetarian meals on the other days. Lentils in particular are very cheap and filling.
• Forget low carbs! Meals based on rice and pasta are healthy and filling. They are also a budgeter’s best friend in terms of value. Just watch the portion size and you will still lose weight. 2 cups of cooked rice or pasta is the most you should have at each meal.

Losing Weight on a Budget Meal Planner for 1 week

Click on it to enlarge!

• The easiest way to save money is by taking your own lunch to work or school every day. Taking leftovers or sticking to a sandwich and fruit is the cheapest way to go. To get a decent takeaway meal at lunch you’re usually looking at at least $6AUD, that’s $30AUD a week. Wouldn’t you rather put that money towards a spending spree once you reach your goal weight?!
• The snacks that are in the meal planner are only suggestions, but day-by-day as a whole, that is an idea of the kind of snacks you should have and in what quantity. Depending on your budget, you might decide to do away with the diet chocolate mousse or ice-cream, for example. You might also not drink as much alcohol as what I have put in the meal planner. Switch things around and see what works for you.
• Deprivation does not work. You have to find a way to work the foods that you like into your new lifestyle. Find treats that are good for your health and your budget. One small bar of organic chocolate is cheaper, more satisfying and better for you than a family-sized block of sub-standard mass produced chocolate.


Out and About

Life does not stop because you are on this journey – you still have to do the things you want to do, and get out there every day and live life to the full. Enjoy socializing and having fun!

The key to staying in control when going out somewhere is to plan ahead.

In Restaurants

• Do not view a meal out as a night off being healthy, but a night off cooking and cleaning up.
• Make the healthiest choices possible. Look for grilled fish or meat, salads, soups. There is always a healthy alternative. And ask the waiting staff for details on how the food is cooked if you aren’t sure.
• You probably know the drill – ask for dressings and sauces on the side; ask for food to be cooked without oil or fat; get a baked potato instead of fries; pass on the bread basket, especially if it’s garlic bread dripping with butter!
• Drink plenty of water throughout the meal.

At Sporting Events

Whatever the sport – football, baseball, hockey, basketball – if you go along to a match, there’s usually a vendor walking up and down the aisles with candy, chips, hot dogs or beer!

It can be hard to resist these foods, not only because there’s nothing more enticing that the smell of hot food on a cold day, but also because, for some people, having a beer and a hot dog at the football is “what you do” and it can be hard to break the habit. The way to get around this? Bring your own food! Pack a bag with healthy sandwiches, fruit, water and maybe a homemade treat. If it’s cold, bring some homemade soup in a thermos.

Living in Melbourne, the home of AFL (Australian football), I go to a match on a regular basis. Meat pies, hot dogs and beer are standard football fare down under! In my experience, there are very few healthy alternatives on sale at the kiosks at the football, and they are over-priced to boot! To resist the smells of pies and chips (and they are very appealing in cold weather!), I bring plenty of homemade, healthy food. My standard football feast is a thermos of hot vegetable soup; slices of low-fat homemade cake; a bottle of diet soda; a bottle of water; and some cut up fruit (usually oranges). This keeps me satisfied, and I find that everyone else who is tucking into greasy fried food around me gazes with longing at my delicious soup!

Some sporting events don’t allow you to bring your own food, but most do, provided you’re prepared to have your bag searched. In Australia the standard rules are no glass, no cans, no knives!


At Parties

• If possible (and appropriate), speak to the host of the party you're attending beforehand about what will be served. Offer (again, if appropriate) to bring along some low fat snack platters, like dips with various vegetable crudités, that you will be able to fill up on.
• If you are attending a buffet, have a plan in advance for what you will allow yourself and don't go back for seconds. Have plenty of vegetables and salad.
• If you're going to a drinks and nibbles kind of party, have your lunch or dinner, or at least a healthy snack, before you go. If you arrive at the party hungry, you'll be doomed!
• Have a plan to drink mostly water and diet soft drink or mixed drinks made with diet soft drink - Midori and diet lemonade (my favorite!), rum or vodka with Diet Coke, etc.
• Eat slowly and talk to the other people who are there. Socialize and take the focus off the food.
• Allow yourself one treat - a small serve of dessert, a glass of your favorite wine - so you don't feel deprived.
• Know your weaknesses. Stay away from things that you know, once you start, you won't be able to stop eating. Mine is chips!
• Have a plan for each function you attend. Focus on your goals and the bigger picture. Remember this is one meal, one day.
• Feel proud of yourself for being in control!


My Advice on - Exercise

I lost more than 27kg (60lbs) and didn’t set foot in a gym! Here’s how you can do it too:

• Walking is the best exercise you can do and it is free! You can go around the neighborhood, for a hike in the mountains at the weekend, to a park or nature reserve, the choice is endless. If you commute by bus or train to work, try and get off a few stops earlier and walk the rest of the way to work. If you go to the library or the shops on the weekend, walk there!
• Your local library is a goldmine for exercise videos and DVD’s. You’ll find yoga, Pilates, aerobics, whatever takes your fancy. Just make sure you return them on time!
• Do a circuit workout around your home. Do tricep dips using a dining chair or coffee table; use bags of rice or cans of food as weights; jog up and down stairs, or use a child’s toy box to step up on to.
• Have a look in your garage and see what you have in there. You might have a bicycle in there that is still good, it just needs air in the tyres and the cobwebs dusted off it. You might have an old badminton set, totem tennis or medicine ball in there that you’ve forgotten all about. If you’ve got them, use them! It might also be worth asking your friends, neighbors or family if they have some exercise equipment that they never use that you could borrow for a while, like an exercise bike. You’d be surprised how many people do!!
• If you need the motivation of group exercise, find a walking buddy to meet up with a couple of times a week. Challenge yourselves and motivate each other.
• If you really do want to go to a gym, most towns have a YMCA or community gym that is relatively cheap to use. They should have a reasonable gym set up with weights and exercise machines, and group exercise classes you can go to for a couple of dollars each time. If you really can’t afford the fees, consider approaching the management to ask if you could perform a service for the gym (e.g.: cleaning) in exchange for a membership. The worst thing they can say is no. If you’re a student it would be worth checking out what gym facilities your university offers as they’re usually very cheap for students to use.

Exercise Plan for the Broke Weight Watcher

Week 1
Power walk: 10 minutes out, 10 minutes back
Walking at a moderate to brisk pace
Frequency: 4 times a week=good, 5 times a week=great, 6 times a week=excellent

Week 2
As for Week 1

Week 3
Power walk: 15 minutes out, 15 minutes back
Walking at a moderate to brisk pace
Lift the intensity at regular intervals throughout the walk – walk at a brisk pace for one block, then go back to moderate for one block, then back to brisk for another block, for say 10 minutes of the walk.
Frequency: 4 times a week=good, 5 times a week=great, 6 times a week=excellent

Week 4
As for Week 3

Week 5
Power walk: 20 minutes out, 20 minutes back
Walking at a moderate to brisk pace
Frequency: 4 times a week=good, 5 times a week=great, 6 times a week=excellent
Also add an additional activity of your choice: a yoga/Pilates DVD, a recreational bike ride, going hiking in the mountains on the weekend, going dancing, playing soccer with the children at the park

Week 6
As for Week 5

Week 7
Power walk: 25 minutes out, 25 minutes back
Walking at a moderate to brisk pace
Frequency: 4 times a week=good, 5 times a week=great, 6 times a week=excellent
Also add TWO additional activities of your choice: a yoga/Pilates DVD, a recreational bike ride, going hiking in the mountains on the weekend, going dancing, playing soccer with the children at the park

Week 8
As for Week 7
Keep up the Week 7 program from here on in, and try to challenge yourself with the walks and the extra activities. Over time you will find it getting easier so MIX IT UP – change your walking route, change the days you exercise, add light jogging to the walk. If you can walk for longer than the specified times, you’re better off walking harder, i.e. spend more time walking at a brisk pace than a moderate pace.


Make Money While You Exercise!

Is it possible? You bet! Here are some ideas you might be interested in:

• Deliver catalogues and flyers for businesses in your area.
• Deliver newspapers and magazines for your local newsagents.
• Become a dog walker! Put up a notice at your local vets and do a mail box drop to get business. You could earn between $5-$10 per dog for each half hour walk.

The Internet

The internet is one of the most fantastic resources available to those of us trying to lose weight.

To get some support from like minded people across the globe, you may consider doing a very fashionable thing and starting a blog of your own, as I did. A blog is an online journal or diary where you can record your weight loss journey. It can be as anonymous as you want – you don’t even have to use your real name. Blogs are particularly helpful if you’ve just moved to a new place and don’t really know anyone, or if you live in an isolated community. A blog can be a place where you can make new friends, meet new people and just generally get a sense that you are not alone and there are other people out there going through what you are!

Sites that offer free blogs are – blogspot.com, blog-city.com, typepad.com, livejournal.com and many, many others.

There are many internet sites devoted to losing weight on line and offer you vast resources and tools to get started and keep motivated. These include calorie counters, exercise tracking, nutritional information, forums and the list goes on. Do make sure you read everything before you sign up, make sure that they are truly free, not free for the first six months. If they ask you to hand over your credit card details, get the hell out of there.

Some noteworthy sites are SparkPeople.com and extrapounds.com.


Conclusion

It might be stating the obvious but it doesn’t matter how much or how little money you have, when it comes right down to it. You either want to do this, or you don’t. If you really want to lose weight and become a healthier, fitter person, in your heart of hearts, then you will find a way to do it and you’ll stick to the goals you’ve set for yourself. You will stop at nothing to get there. But if you don’t really want to do it, you’ll always find an excuse not to.

Life is so much easier when you decide to make the most of your circumstances, and do whatever it takes to succeed, regardless of the obstacles in the way. It won’t happen by itself – and there will be days when you’ll feel like packing it all in. But it does get easier, with time and effort. Before long, you’ll be doing so well and feeling so good that it will just become a way of life for you. You won’t want to give up.

You’ll have confidence and a glow from regular exercise and healthy eating. You’ll know that you’re in control of your life. You’ll feel happy when you wake up every day. And that is something that money just can’t buy.

Good luck!!