Dairy- why it’s good for us!

This week Slimming World announced that it was going to be increasing its Healthy Extra A (HEA) portions.

For those not on Slimming World, HEA is a diary product, such as milk or cheese.  Currently, you can only have 1 portion a day.  This will also depend on what you are having, as to how much of it you can have.  For example, you could have 30 g of full fat cheese, or 175 ml of full fat milk each day, but not both.

Under the new changes, we will be able to have 2 portions of HEA per day.

We all know that dairy products are a good source of calcium.  This is particularly important for women and children.

A single glass of milk can contain a third of your recommended intake of calcium each day.

Calcium is needed in young children to help their bones grow strong.  In adults, there are conflicting reports on the benefits.  Human’s are the only adults that drink milk in adulthood.

Dairy products are supposed to help increase your metabolism due to them containing calcium and protein, however there is a warning here!  Most dairy products contain high levels of fat, so if you eat too many full fat dairy products, you could increase your weight.  Aim for fat free or low fat alternatives.

Calcium is needed to build strong bones in childhood and adolescence and helps maintain bone strength in adults, to prevent osteoporosis. Although 50 per cent of the adult skeleton is formed during the teenage years, but its not only children and teenagers who need calcium. We lose it from our bodies every day, so it needs to be replaced on a daily basis. Milk and dairy products are the main sources of calcium in the British diet although later on, I will explain that it isn’t the only way of getting it.

Teeth need calcium too.  Did you know, cheese can be particularly good for teeth when eaten after a meal, as the calcium and protein it contains helps to neutralise acids in the mouth.  My dentist told me to eat it after things like grapes, tomatoes, fizzy drinks etc.  Again, you need to be careful how much you eat as you could add the calories up very quickly!

Dairy products are also said to reduce blood pressure, risk of colon cancer, heart disease and strokes.

I have to admit, I am absolutely rubbish at making sure I eat food rich in calcium.  I had a dairy intolerance many years ago.   It developed after a failed pregnancy.  For 10 years, I suffered terribly if I ate anything with dairy in it!  Thankfully its reversed itself, however it will flare up if I eat it in any volumes.

I no longer can eat things like butter or cream, and struggle with milk.  Cheese and yoghurts are really the only things dairy I now have, and in moderation.

Some people become Lactose intolerant.  This is completely different from dairy free!

The main carbohydrate in dairy is lactose, a milk sugar composed of the two simple sugars, glucose and galactose.

As an infant, your body produced a digestive enzyme called lactase, which broke down lactose from your mother’s milk. However, many people lose the ability to break down lactose in adulthood. This is known as lactose intolerance.  About 75% of the worlds population is reported to suffer from it.  Although that said, it is rare in North America, Europe and Australia, but very common in Africa, Asia and South America.

People who are lactose intolerant have digestive symptoms when they consume dairy products. This includes nausea, vomiting, diarrhea and related symptoms.

Good Sources of Calcium

You don’t have to drink a pint of milk a day to get your allowance of calcium.  There are so many other food items that will do the job as well.  So how can you get your recommended daily allowance?

  • Milk and milk productsMilk, yoghurt, cheese and buttermilk. One cup of milk, a 200 g tub of yoghurt or 200 ml of calcium-fortified soy milk provides around 300 mg calcium. Calcium-fortified milks can provide larger amounts of calcium in a smaller volume of milk – ranging from 280 mg to 400 mg per 200 ml milk.
  • Leafy green vegetablesBroccoli, bok choy, Chinese cabbage and spinach. One cup of cooked spinach contains 100 mg, although only five per cent of this may be absorbed. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption. By contrast, one cup of cooked broccoli contains about 45 mg of calcium, but the absorption from broccoli is much higher at around 50–60 per cent.
  • Soy and tofuTofu (depending on type) or tempeh and calcium fortified soy drinks
  • FishSardines and salmon (with bones).   Even canned salmon!  Half a cup of  contains 402 mg of calcium
  • Nuts and seedsBrazil nuts (milk chocolate coated ones don’t add to it!), almonds and sesame seed paste (tahini).  Fifteen almonds contain about 40 mg of calcium.
  • Calcium-fortified foods
    This include breakfast cereals (watch out for sugar content though),  fruit juices and bread.  One cup of calcium-fortified breakfast cereal (40 g) contains up to 200 mg of calcium. ½ cup of calcium-fortified orange juice (100 ml) contains up to 80 mg of calcium, and two slices of bread (30 g) provides 200 mg of calcium.

How much calcium you need varies too.  According to the Better Health Channel the following is the RDI:-

Babies 0–6 months approx. 210 mg (if breastfed)

approx. 350 mg (if formula fed)

Babies 7–12 months 270 mg
Children 1–3 years 500 mg
Children 4–8 years 700 mg
Children 9–11 years 1,000 mg
Adolescents 12–18 years (including pregnant and breastfeeding young women) 1,300 mg
Women 19–50 (including pregnant and breastfeeding women) 1,000 mg
Women 51–70 1,300 mg
Men 19–70 1,000 mg
Adults over 70 1,300 mg

As with everything, its all about variety and moderation.

If you eat a well balanced diet you should be absolutely fine!
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When the clocks go back!

So this weekend sees the clocks going back!   That means one thing for me!  Shorter days!

It’s not my favourite time of year.  Ok, the sunny autumn days are beautiful.  The red and gold tones of the leaves against a clear blue sky, are a photographers dream.   None of this takes away the fact that I am now going to be leaving home in the dark, and coming home in the dark!

The temperature is dropping, so more layers, hats and gloves are coming out of the wardrobe!

The route I take for my dogs, when I am on my own, now has to change, as I don’t feel comfortable going down the alley in the dark!

The other big thing that changes, is my food!  Those light salads no longer do it for me!  I might get away with them for lunch after the gym, but after a walk in the cold or wet with the dogs, I’m going to be craving hot, stodgy food and snacks.  These are my danger zones for weight loss.

If I plan, I can actually have all my favourite foods without gaining the pounds.  So what do I go for?

Breakfast

Overnight oats are still a firm favourite.  I enjoy them all seasons, as they are filling and tasty.

If I’m looking for something hot, it has to be an omelette, topped with baked beans.  For work, I will do it in a mug the night before and just warm it up in the microwave when I’m in the office.  This is my recipe.

https://slimminginspirations4u.godaddysites.com/recipes-1/f/mugomelette

If you are at home, then you can easily make it in your omelette maker, or in a non stick frying pan.  See how I make mine.

Lunch

Again the omelettes are a great choice, but if you have had them for breakfast, you will want something a little bit different!

Pasta is a very quick and easy dish to make, and you can make a few portions up at a time, and leave in fridge.

For my basic recipe, I will just cook wholemeal pasta, add a tin of chopped tomatoes, chopped peppers, mushrooms and onion.

I will then separate that into separate air tight containers.  Rather than having the exact same every day for 3 or 4 days, I vary what I then add to it.  Some days it will be chopped ham, another boiled eggs, another tuna or mixed beans!  Top off with a bit of grated cheese just before you microwave it and you have a hot, healthy lunch.  Don’t worry if you don’t have a microwave as it is delicious cold too!

Have you ever melted Dairylee Light triangles into pasta with mushrooms?  Delicious and so so quick and easy.  Add a bit of ham for extra protein!

Rice salads can be done just the same.

Don’t forget last nights left overs warmed up too!  Perfect the next day, and I think some meals such as lasagne and curry taste better the next day!

Jacket potatoes with baked beans, chilli or dairylee triangles are a good hearty lunch.  Bake them in over the night before with your evening meal, then reheat the next day!

Dinner

My slow cooker is my absolute best friend during the whole year, but this time of year, it is even more valuable.  You can literally throw anything into it, put it on low before you go to work, and then you walk in to a ready dinner.

Mexican chicken is a real favourite.  You can make it as hot and spicy as you like, or mild for the kids.

Lemon chicken is perfect for week days and weekends.  Imagine walking in after a nice autumn Sunday afternoon walk to the smell of this dish.  Just add potatoes and veg and you have a perfect Sunday dinner!

https://slimminginspirations4u.godaddysites.com/recipes-1/f/lemon-chicken

Don’t forget the family favourite – Lasagne.  This is perfect to bulk cook, divide into containers and freeze.  You can then take it out when you are in a rush.  Its also good to take to work for your lunch!

Keeping it Healthy

It is so easy during the winter months to hit the chips!  Don’t get me wrong, if you want to lose weight, you can still enjoy a trip to the chip shop, but it must be factored in.  Normal fish and chips from the chippie for 220g serving is around 14 syns, 100g is only 6.5 syns.  If you take the batter off, the fish becomes free!  Even if you don’t take the batter off, with 15 syns a day you can still have them!  And don’t forget that mushy peas are free food too!

One of the great things about this time of year, is the increased number of vegetables on offer!  Pumpkin, sprouts, parsnips and many many more root vegetables.  You can make great tasty meals quickly and easily.

If you chop a selection of root vegetables up and place in a slow cooker, with a tin of tomatoes or passata, add a few herbs and spices, you have a great base for soups, casseroles and sauces.

If I have vegetables coming to the end of their life, this is a perfect way to use them up!  Its perfect to freeze too!  I can then defrost it and add any left over cooked meat from the night before, to make a quick and easy meal.

Tinned of mixed beans with tinned tomatoes, chilli powder and less than 5% beef mince, in the slow cooker is quick and easy.  Serve with rice or over jacket potatoes!  Yummy.

Winter can be a really great time to experiment in the kitchen.  Don’t be afraid to play around.  I’m always making up different recipes from left overs, or whatever is in the fridge.

I even do this when friends come to dinner.  This was quick, easy and perfect for a light lunch this time of year or as a starter, as I used it.

For other ideas and recipes, visit my website http://www.slimminginspirations4u.com or my Youtube channel.

Stay to Group

I’m ashamed to admit it but after reaching target last year, I lost the drive and motivation I had getting there!

To begin with, I would gain only a few pounds.  I thought it was fine, especially as my hubby felt that my target weight was  too low.  I stayed to group every week and tried to pull it back.  One week I would lose, the next week I would gain.

Then life just got really busy and stressful.  I found that I didn’t have the time to stay to group.  Working away, late trains, birthday meals etc,  meant that I would run in and weigh, then leave.  I thought just weighing in was enough.  I had been doing Slimming World for over a year.  I know what to do.  Why did I need to stay?  It won’t change what I am doing.  Oh how wrong I was!

As I said, I have been doing Slimming World for over a year so I know about free and speed food, syns, and my Healthy Extra’s!  I eat a lot of fruit and vegetables, and never cook in oil, eat the fat off meat or the skin on the chicken!  All said and done, my 3 main meals a day are on plan!  Ok lets think about this.  If all this is true, then why did I put over a stone back on?

The one main thing was breakfast.  Because I was always tired or in a rush, I stopped weighing my HEB’s!  I mean, we all know what 40 g of oats looks like don’t we?  I got complacent.  I thought I could guess how much I was having.  Then the other day, I went to put granola into a bowl.  There was hardly anything in the box left.  I was just about to pour it into my bowl when I thought out of interest I would weigh it!  It was 75g!  Wow.  That is more than double what I was allowed.

Lunch was always ok.  I can be honest with that!  I would have salad without dressings, using ham or roast skinless chicken and boiled eggs.  Perfect!

Dinner again fine.  Lots of fresh vegetables, lean meat and no sauces!  Oh hang on, there was the pre-packed burgers from the supermarket.  They were their finest range so must be healthier!  Ah, and I had that chilli and rice dish the one day!  We have had lots of Braai’s so there were those nibbles and garlic bread!

At work, everyone used to say how good I was as I never went for the biscuits or samosas.  One day recently there was a big box of samosas for staff.  One of my team was shocked when I asked her if she wanted one!  As we both went to get one, I was then tempted to have a spring roll too.  I even went back later that day for seconds!

My boss saw my staff member with the food and said to her she should have eaten it when I was at the gym so I didn’t know!  She was shocked when told I also had one!  If only she knew it was more than 1!

I might have prepared a healthy lunch, but I was now snacking during the day!  It is amazing how the extras can add up!

The long hot summer also meant more wine!  Whilst I was drinking mainly Slimline Wine, I was still having more syns than I am allowed!  In my head I was drinking a low calorie wine so it didn’t count!

When I look back, no wonder I have put weight on!  Going to weigh in was just to tick a box.  I was no longer passionate about my journey.

The day I stepped on the scales and saw a number I did not like, I realised I had to put a stop to it.  I decided staying to group had to happen.  I needed my motivation back.  I needed to listen to other peoples journeys and get ideas.  More importantly, I need to take an hour out of my busy stressful life just for me.

So at my first week back to group, with a heavy heart and close to tears, I listened to the group.  In previous sessions, I have been known to put food ideas onto my Tesco shopping app to try new recipes from the group.  I started doing this again!  I bought the magazine, and made a promise to myself to read it cover to cover!

I left group determined.  I went home and planned my meals for the week ahead.  I vowed not to have anything at work unless it was planned in.  I would save my syns for the evenings, and then only have them if I really needed them.

I chose the gym rather than work lunches out!  I cooked at home rather than a takeaway, even when time was limited and I was absolutely exhausted.

The following week, I walked back into group.  I was hoping for a big loss!  I know I have a long journey ahead of me to get back to how I was.  I stepped on the scales and saw a 3.5lb loss.  I was absolutely gutted.  I wanted more!

I feel stupid now feeling like that.   Most weeks I would have been overjoyed at that loss!  I wanted more because I am so desperate to get back to my target weight.  The reality is, it is going to take me a few weeks for that to happen.

I decided to buy myself a 12 week plan. That way, I could take the pressure off myself.  I could give myself small loss targets per week.  That way I won’t be disappointed.  I can also give myself treats without feeling deprived.

I really want target again.  When I get there I am also not going to fall back into the trap I am in now!

Nothing feels better than looking in the mirror and liking what you see.  I know to achieve this, I need to keep going to group.  I need to keep recipes ideas fresh.  I need to take time out for myself.

The next 12 weeks will be a journey but I’m going to do it.  I know I am because I know how much I really want it!

Best laid plans!

For weeks leading up to the recent bank holiday, everyone has been saying it was predicted to be the hottest weekend this year so far.  May Day bank holiday was a scorcher, so if this was going to be even hotter – woo hoo!

As like many others, we had made a plan for the whole of the weekend based on this beautiful weather we were going to have!

Saturday – Hubby was to paint the fence – paint and new brushes were bought in anticipation, and I was going to clean the house and visit the butchers and supermarket to buy steak and salads for the Braai we were having for our neighbours.

Sunday – A lovely long walk somewhere in the Cotswolds with the dogs, then home to wash and clean car myself followed by a relaxing Braai.

Monday – A relaxing day, maybe a short walk with the dogs then home to start packing for our trip to Scotland and Italy later on in the month.  Probably a final Braai of the weekend.

So what actually happened?  Well I think someone forgot to tell the sun to come out!  Instead we had a mixture of showers, thunder storms, a little bit of sun and greyness!  It was all change for our plans!   The difficulty was, the weather seemed to change on the forecast daily!  From our amazing planned weekend, we then went to deciding very last minute based on the weather at that time.  So how did our weekend turn out?

Saturday – A trip to the butchers and supermarket for me, but this time to look for something to cook inside.  Sadly the housework was still on my agenda.  For hubby, a day relaxing at home on his computer and watching Rugby on TV.

Sunday – A lazy start and then a trip to get my car washed and cleaned inside.   We were hoping to call in on my parents but I couldn’t get hold of them!  On the plus side, my friends invited us over for Sunday dinner, so that was a really nice change to our plans.

Monday –  It was dry, woo hoo,  so we quickly took the opportunity to paint the fence!  I say ‘we’ as suddenly it became a job for both of us.   I have to say it does look amazing and very satisfying when you finally get the job done!

Being flexible and open to change

This weekend is, like so many others. With the great British weather, we can make as many plans as we like, but sometimes they just have to go out of the window.  Whilst we didn’t do half the things we planned, (I certainly didn’t even start to think about the Scottish and Italy trip), we did have fun.  On the negative side, I now need to fit a lot of jobs into my evenings after work, which is never my preferred way.

It is always good to have a plan but, trying to always stick to it can cause you a lot of stress and unhappiness.  This over time this can manifest itself, and bring on health problems such as depression and anxiety.

By being flexible, you are allowing yourself to experience new opportunities and skills.  If the sun had come out last weekend, I wouldn’t have gone to see my friends and had a fun relaxing evening.  If my husband had started the fence on Saturday, I wouldn’t have helped him on Monday.  You might be pulling a face at that comment, but actually, I had fun doing it with him, and I too can share the satisfaction of looking at it now its done.

This was one weekend, but if you think about your life in general, you will experience a lot of change, both in your personal and work life.  Some of them may not always be good changes, but by building up your resilience to change for the smaller things, it will help you cope with the bigger changes.

They say divorce, death and moving house are the most stressful things you experience in your life.  I’ve had all 3 of them and I can agree.  So, what can you do to help you get through these times?

  • Acknowledge the changeTrying to pretend it isn’t happening won’t help you. Understand what the change is and how it will impact you.
  • Write it downWrite down how you are feeling? Make a list of the positives and negatives of the change?  When you write things down, they sometimes don’t seem as bad as they did when they were just in your head!

    Keep a diary.  It is amazing how every day putting down how you are feeling, what you are thinking etc will help you.

  • Focus on the PositivesBy looking at the positives you can start to feel more relaxed and calm about the change.
  • Turn the Negatives into PositivesList next to your negatives at least 1 positive. For example, if you are getting divorced, think about something you didn’t like about the person – i.e. No more listening to them snoring!  The funnier it is the more relaxed you feel.   Could this be a new opportunity to meet new people, travel, have more time to yourself?
  • CryIt’s ok to show your emotion. Don’t bottle it up.  Having a good cry can sometimes make you feel better!  And that goes for men too!
  • Find a focusFor me, taking my dogs out for a walk really helps. If you don’t have a dog, you can still go for a walk on your own.   Exercise even just walking or the gym will help you.  Maybe read a book or play some music.  Anything that helps you relax.
  • AcceptanceAccept what you can’t change and focus on what you can.
  • Take Control
    By focusing on what you can change you once again take back control of your destiny.  You might not like the change but knowing about it means you can control what happens next.  Embrace it and make  the decisions you need for you!
  • Ask for helpIf you really don’t know what to do, don’t be afraid to ask for help. Use your friends, family or support groups.  Counselling is also a good way to get through major change.  Don’t be afraid to open up.  It isn’t a sign of weakness, it’s a sign of taking control.
  • Step Away from the alcohol

    Whilst alcohol will make you feel better in the short term, it can lead to you focusing on the negatives.   You may say things you regret especially on social media.  The hangover the next day doesn’t help either.  And do’t forget the calories will increase your chance of putting on weight which won’t make you feel good about yourself either!

  • Don’t comfort eat

    As with alcohol reaching for the biscuits, chocolates etc may make you feel good in the short term but the weight gain won’t.   Healthy eating will help your mental state much more.

Whatever life throws at you, remember you are the only person who can make that change work for you.  It might not be your choice initially, but once you know the impact, you can take control and decide on your own destiny.

So, the next time something doesn’t go to plan, think about what happened next.  Think about the positives that have come out of it.  This will help you when change comes your way and you are not expecting it!  Take back the control and move foreward!

 

 

 

What a week! Thank you fridge and freezer!

I don’t know about you but I always find that whenever there is a bank holiday the week drags!  This week was no exception!

For some reason every 1st of the month this year I have developed a cold!  So on 1st April as I was having a lovely walk around Stratford Upon Avon, I could feel my throat start.  You know that feeling that you are swallowing glass.  For me that is always the first sign!    I would have liked to have spent Bank Holiday Monday in bed, but had my stepdaughter staying so that wasn’t an option!

As the week developed the cold got worse.  I really didn’t have an appetite which meant planning for meals was really difficult, as I didn’t know what I wanted.  It is so easy to just pick at junk when you are feeling like this!  I was in the office for the 4 days this week and despite feeling as bad as I did, I still made myself go to the gym!  I couldn’t go at the same pace as other weeks, but decided any exercise was better than none!

When it came to food, I was really good and decided that I would make sure I had every meal planned out for work at least.  That would be my biggest challenge as there is always a lot of biscuits and cakes around.  I decided that carbs was the way to go, so made a big batch of pasta salad which I split over a few days.  I reheat it at work with a couple of light cheese triangles.  Melted they make a lovely cream sauce which is part of my HEA.

Evening meals were more of a challenge.  I would take things out of the freezer that morning.  The problem was I really didn’t have any energy when I woke up, so by dinner time my levels were even lower!  Thankfully I always have a fridge full of fresh vegetables.  Again I loaded up with carbs by slicing up new potatoes and cooking them in garlic frylight with every meal!

By Thursday my motivation was rock bottom!  To make it worse, on the way home our train was stopped between Stetchford and Lee Hall stations.  The conductor said there had been an incident at Marston Green Station and so we had to wait.  Eventually after what felt like hours, they advised us that they were taking us back to Stetchford where the train would terminate.  It turned out that someone had run in front of the train in front of us!  You must be in a terrible state to feel that is the only option for you!  The train driver must also be so traumatised.  Its such a horrible thing to happen.

We are now though stuck at a train station miles from where we need to be.  If any of you commute regularly you will know that we are all creatures of habit!  We stand on the same spot on the platform each day so we meet the same people.  One of the ladies on our train quickly got onto the Uber App and ordered a taxi.  It was going to take 20 minutes but that was better than waiting to see what was going to happen – i.e. could there be a bus service laid on?  Even if there was it wouldn’t take us to our station as there is a low bridge!  My husband and I and another lady who also gets our train with us decided to join Natalie with the taxi and share the cost.  As we were quite far out, Natalie’s husband offered to come to Birmingham International to pick us up, so the taxi didn’t have as long to travel.   We finally got to our car at the Station an hour later than normal.  We still then had to drive the 30 minutes home.

I have 2 border collies who would be expecting us home.  I checked the CCTV to see if they were ok.  Bless them, as soon as the time comes for when we are normally home, both move to watch the front door.  I wonder what goes through their minds when we are late!

They were so happy to see us when we got home.  No accidents either, although Lola quickly told us to stop saying hello to her and let her out!!

I’m already exhausted from the cold, I’m now late home and the dogs still need to go for a walk.  We decide that it really is too late for me to start cooking!  Phew I was so relieved! But then the decision of what to eat!  If we had still lived in Warwick it would have been easy!  Fish, chips and mushy peas  for my husband and chicken kebab meat with salad and lemon juice for me!  We do have a chip shop in our village but it doesn’t do kebab meat as far as I know, and I don’t really like chips and definitely don’t like fried fish or anything in batter.  So that leaves Chinese or curry.  Hubby didn’t fancy a curry so a Chinese it was!  We didn’t have a menu as I have only eaten there once when I first moved to the village so went in blind.  I know what hubby usually likes so decided to play safe.  Beef and black bean sauce with Singapore noodles for him, and chicken in oyster sauce for me.  I should have ordered boiled rice but really couldn’t face it, so decided to pinch a few of the noodles! It was actually very tasty!

My cold was getting worse by Friday so I was so pleased I already had lunches sorted in fridge.  I quickly grabbed a lamb, chicken and dhal curry from freezer for dinner that night which I would add boiled rice to!  I am so pleased I have free food in the freezer for times like this.  It would be so easy to turn to junk food right now!

By Saturday morning I have had it!  I feel like death and decide that I’m staying in bed for the day.  I don’t have any real plans for today so I don’t need to get up!  I am not one for staying in bed.  I am the one up and out walking the dogs at the crack of dawn, or doing housework!  I knew the dishwasher needed emptying and the washing basket was full, there was dog hair on the carpets and don’t get me started on the kitchen floor!  Right now none of that mattered!  Well until  the postman woke me at 2 pm to take a parcel for my neighbour!  Then my OCD kicked in!  I couldn’t just lie around when there was so much work to do!

After a couple of hours cleaning I finally curled up on the sofa, only for my hubby to ask if I wanted to join him to walk the dogs.  I didn’t have to, he knew I was unwell, but I thought the fresh air might do me good and anyway, I needed the steps!

I decided I needed to pull myself together and make something for dinner!  I had some turkey mince in the fridge which I was going to make a pizza with (I will have to share the recipe with you sometime!) .  I didn’t fancy that now but I did fancy a lasagne!  Its amazing how you crave carbs when you are ill!

My husband doesn’t really like turkey but what he doesn’t know doesn’t kill him!

I mixed the mince, 1 chopped red pepper, chopped onion, tinned tomatoes, 10 slice chestnut mushrooms, 1 pint of beef stock (to hide the flavour of turkey!), pepper, 4 tablespoons of Worcester sauce, 2 tablespoons of tomato puree into a frying pan and cooked it for about 15 minutes. Just before the end I added 2 large handfuls of mixed frozen vegetables.

I lined a lasagne tin with sliced courgette.  Added a layer of the mince mixture then topped with lasagne sheets.  I repeated this until all the mixture was used up!

I then mixed 500 g of quark with 3 eggs and topped the pasta.  Baked at 150 degrees on low shelf for 50 minutes.  Then added grated cheese and cooked for another 10 minutes.

I served it with garlic bread.  For hubby it was the shop bought bread but for me I took 2 slices of wholemeal bread (HEB), sprayed with frylight butter and spread with Lazy Garlic.  Both were baked in oven for 10 minutes until golden.  Absolutely delicious.  I also have another 4 portions left for the freezer for lazy days!

My husband was even heard telling my parents today how nice it was !!

Today i’m treating my parents to Sunday dinner.  I’ve booked Charlecote Pheasant by me.  Its a carvery and really good value for money.   I had pate to start, that was the healthiest option, then a lovely roast for main.  I was trying to keep on plan but its very hard at carvery’s as you don’t know what they have cooked the veg etc in.  I opted to fill up on the protein so had a slice each of ham, pork and beef, 1 yorkshire (well its not a roast with out one!), carrots, beans, red cabbage and 2 of the smallest roast potatoes I could find.  It was all cooked so well.  I decided to skip dessert.  I did have a look but nothing took my fancy so decided not to have one for the sake of it.  If you ever want lunch out I would recommend it.  For 4 adults, 3 having 3 courses, me 2,  including 2 glasses of wine, 1 pint Cider and 1 pint of coke it all only came to £80.

The restaurant is bright and traditional.  There is plenty of room if you want to bring a large group.

I’m now suitably full so I won’t need to eat again until tomorrow.  Lets just hope the week ahead is better!

Looking back this week could have been a complete disaster.  You can’t plan when you are going to feel ill, but you can plan for those times when you need something quick any easy.  Keep your fridge full of fresh vegetables and the freezer full of healthy options.  Batch cooking is your savour on weeks like this.  Planning is the key to successful food optimising !