breakfast · No Count

The Cake Watcher’s Top 5 No Count Breakfasts

1. Cherry Bakewell Baked Oats – Taste just like cherry bakewells, easy to make & quick to grab in the morning!  Recipe.

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2. No Count Fry-Up – Eggy crumpets, bacon medallions & beans – filling & delicious. To make the eggy crumpets simply soak torn up crumpets in 1 egg whisked with a drop of milk & then fry.18160773_1247575788694541_4344144276402208768_n

 

3. Overnight Oats – Easy to throw together the night before & quick to enjoy in the morning.  You can put frozen fruit straight in and the juices soak into the oats as they de-frost – Delicious!  The ones here are cherry bakewell (bit of a fave), but you can use lots of different fruit/flavour combinations.

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4. Bacon & Egg Muffin – A great breakfast fakeaway of everyone’s favourite fast food breakfasts.

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5. Banoffee Baked Oats – Another baked oats variation, the banana in these really bulks them up so they are very filling.  Recipe here.

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Let me know if you try any of these, and what you think.

My thoughts on No Count

Fruit & Veg

Is 5 a day past its sell-by date?

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We all know the popular NHS slogan ‘5 a day’ referring to the amount of portions of fruit & veg we ought to eat daily, but has the recommendation changed now we have more information about nutrition?

Whilst researching ‘5 a day’ online I found a lot of sites (including the NHS one) which were about sticking with 5.  The BBC GoodFood site had this article, which says you should eat 7.  In this Guardian article from Feb it  states that research shows we should ‘eat 10 portions of fruit and veg to cut risk of early death’.  The good news from this article is that even a few portions of fruit & veg during the day does us some good, but if we want to cheat chronic diseases and death we need to be eating much more.

So in conclusion it seems like the more fruit & veg you can get in your day the better, but at least 5 or 7 and aim for 10 if possible!  This handy article from The Metro explains what a portion is and has ideas for how to get 10 into your day.

Do you manage to pack 10 portions into your day?  What sort of things are you eating?

Diet Mind Tricks

Diet Mind Tricks 101 – Carb Substitutes!

As a massive snacker I am always looking for easy ways to save my WW SmartPoint budget during the day.

Eating vegetables in a ‘carb-like’ form with meals may be the answer to my prayers!

Rice – 6sp
Cauliflower rice (providing it’s the plain one) – 0sp

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Curry & Cauliflower rice
Spaghetti – 6sp
Courgetti/Boodles (Butternut squash noodles) – 0sp

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Spaghetti Bolognese with Boodles
Chips – 6sp (or more!)
Butternut squash chips/chunks/squaffles – 0sp

My lunch today – BNS chips & chicken nuggets – 7sp
Other examples are out there, but you get the picture… I think the great thing is that providing your put enough flavour into your meals then you don’t even notice the carbs are missing.  For example if you have cauliflower rice with curry the curry sauce gives the rice a better flavour (it’s not the best plain).

Have you tried these or any other substitutes – what do you think?

 

2 Minute Read

2 Minute Read – More than 2 drinks per day increases your cancer risk.

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Scary Facts (Original article)

  • People in the UK drink the 8th most in Europe, less than France & Germany!
  • By drinking more than an average of 2 drinks a day you are increasing your risk of getting bowel cancer, and if you drink 3-4 other types of cancer too.
  • People are largely unaware of the link between drinking and getting cancer.

My Thoughts:
Alcohol has become such a part of our society & culture that we’ve forgotten that it can also increase the risk of cancer, unlike smoking which has been largely demonised over the years.

Why is this?
I think it’s probably to do with the amount of influence that the drinks industry has over the media/government etc.

What can we do?

  • Suggestions are being made for alcohol to have the same scare labelling as cigarettes.
  • Try to be more aware of the fact that alcohol is an addictive drug & carcinogen and use it wisely.
Podcast

By The Book [Podcast Suggestion]

By The Book

I love discovering new podcasts and I also love a good self-help book, so ‘By the Book’ is a ticks a lot of boxes!

It features two lovely ladies (Jolenta & Kristen) living their lives for 2 weeks following the directions of a popular self-help book.  It also includes input from their husbands on how it is going which is really sweet & funny.

No spoilers as I’ll know you’ll want to listen to past episodes, the books they have covered so far are:
-The Secret by Rhona Byrne
-The Life‑Changing Magic of Tidying Up – Marie Kondo (Everyone seems to be obsessed with this book at the moment!)
-French Women Don’t Get Fat – Mireille Guiliano

They also have a minisode after each book to discuss a summary of their thoughts.

Check it out & let me know what you think!?

2 Minute Read · exercise

2 Minute Read – Exercise

Hooray!
Exercise is important for keeping our minds and bodies healthy. it can help to reduce the risk of a range of diseases such as coronary heart disease, a range of cancers, stroke and type 2 diabetes as well as reducing symptoms of depression and anxiety.

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Boo!
Exercise alone will not help you lose weight.  You can only lose weight from changing your diet. I’ve been fooled by this myth for a long time and am sad to find out it isn’t true, but we can’t ignore the research.

For more info see this article from the guardian.