Tag Archives: Healthy Eating

What Would It Take for Me to Be in Optimal Physical Health?

Yesterday marked one year since the start of my weight loss journey. At the time, I’d set myself a goal of having a BMI under 30 in a year, which would mean I’d lost approximately 10kg. Well, I reached that goal last January, maintained it for a few months and gained weight again this past month. I’m now almost where I was last December. I need to lose 2kg to be at a BMI under 30.

I originally intended to write a post about my weight loss attempts and how I’d been doing. That got rather boring. I didn’t reach my goal, but I got close. As my husband says, I got an 80% on my weight loss exam.

Rather than boring you with my weight loss stats, I want to write about my physical health as a whole. I picked up the 24-day whole health journaling challenge from Mari L. McCarthy again. I started this challenge several years ago, but never finished it. One of the exercises at the beginning of the challenge is to write out what comes to mind when you think of your ideal physical well-being or balance. Here goes.

If I’m in optimal physical health, I’ll wake up rested each morning after sleeping eight to nine hours a night. This means I’ll have a good quality of sleep, which also hopefully means I won’t snore anymore. I won’t sleep during the day and will not sleep more than ten hours on the week-end.

I’ll eat a balanced diet. I am allowed to enjoy salty snacks or sweets once in a while, but mostly will snack on vegetables and fruits. I will drink at least two liters of water each day. If needed, I’ll take my Metamucil for constipation, but I hope to manage that with diet and exercise. I will find out what foods trigger my irritable bowel syndrome. As a result, I’ll not feel bloated or get bowel cramsp anymore. I will also not get acid reflux anymore. I can manage this with medication, but I’ll also practise slower eating.

Once in optimal health, I am able to walk for 5km without getting exhausted. I will reach my Fitbit’s recommended daily step goal (10,000 steps) a few times a week through regular walks and other exercise. I will go on the elliptical for at least 25 minutes five days a week. I’ll also do weight lifting exercises three days a week. I’ll steadily increase my weight bearing ability.

In summary, to reach optimal physical health, I’ll eat healthfully, exercise regularly and practise good sleep habits. This will help me feel energized and fit and lessen my physical symptoms of irritable bowel syndrome and reflux.

Greek (or Turkish) Kofta

When I lived in an independence training home, I learned to cook. There were a few dishes I could cook independently at the end. I will attempt to share these on my blog. Some I cooked from fresh ingredients, while with others, I used packaged foods. I have started to make an attempt at (blogging about!) healthy eating. I’m not likely to ever go all the way on an eating lifestyle, but I do try to at least educate myself about what I’m eating.

Kofta is a Greek or Turkish lamb mince recipe, although I’ve always used beef mince. When googling for recipes in English to find the English names of spices and such, I found that kofta can be served on pitas. I usually use a store-bought package of rice and spice and gravy mixtures and add tomatoes, zucchinis and bell peppers, and of course the minced meat. However, when making kofta with my husband, we discovered that there is peanut in one of the mixes, to which my husband is allergic. We decided to mix the spices ourselves. I can’t remember exactly which spices we used, so I looked up the ingredients of the Knorr mix, which I usually use, and removed what seemed to be unnecessary additives (or things that didn’t appeal to me and for which I was too lazy to look up the English words, LOL). This recipe contains the fresh spices, but you can of course buy a store-bought mixture too.

Prep time: 30 minutes.
Cook time: 30 minutes
Servings: 2 to 3

Ingredients


  • 300 gram minced meat

  • Kofta spice mix:


    • Breadcrumbs

    • 1 shallot, very finely chopped

    • 1 garlic clove, crushed

    • 1 teasppon cumin

    • 1 teaspoon sea salt


  • Glaze mix:


    • Small can of tomato puree

    • 1 teaspoon cumin

    • 1 teaspoon thime

    • 1/2 teaspoon cinnamon

    • 1 teaspoon black pepper


  • 300 gram rice

  • 1 zucchini

  • 2 bell peppers

  • 400 gram (canned) tomatoes

Method


  • Slice the zucchini, bell peppers and tomatoes. If you bought canned tomatoes, here at least you can buy them diced.

  • Mix the minced meat and the spice mix. Mix until well combined, using your hands.

  • Divide the mince meat mixture into small portions and roll these into ball or sausage shapes.

  • Cook the rice for ten minutes.

  • Fry the meatballs or sausages until they’re ready. This in my experienece takes about 10-15 minutes, but may take longer if your meatballs/sausages are larger.

  • Add the zucchini and bell peppers. Cook for 5 minutes.

  • Add the tomatoes, glazing and 200 ml water. Cook until thick enough.


The Knorr package says you need to serve the kofta and the rice separately, but I actually love them combined.