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How to start the year on the right foot?

Happy February!

Have you made your New Year Resolutions yet for 2018? Perhaps, you are still contemplating on them; or maybe you’ve come up with a few and realised that it isn’t going to work for you.

New Year Resolutions are great; but let’s be honest, we always tend to come up with goals that are overly ambitious or vague (i.e. I’m going to start eating healthier). Most of the time these goals don’t stick with us because we make them too hard for us and we don’t define it clearly in our mind. For example, eating healthy will mean different things to different people.

Here are some ways you could be more specific about your goals to lead a healthier lifestyle-

1) Losing weight

The most common goal people may have might be to lose weight. If this is you, don’t just say “I am going to lose weight this year.” Ask yourself, “how much is it that I want to lose?” If you have a very large number in mind, remember that you can realistically only lose 0.5-1 kg per week. If you are losing any more than this, it’s not likely to be sustainable. Australian statistics suggest that the most conscious group are 25-34 years, with the most common weight loss goal being 10kg.

2) Saying yes to brekkie

Most people already know that breakfast is a very important meal as it fuels us with energy for the day. However, many struggle with having a proper breakfast due to reasons such as time constraints. But it is possible to step up your breakfast game by prepping it the night before (i.e. portable-breakfast options) or keeping breakfast at your workplace.

3) Eating vegetables

Ask yourself, “When are the times I want to eat more veggies?” Adults need around 5-6 serves of vegetables, and it is not practical to be consuming it all in the one meal. It is best to spread it out during main meals and snacks.

4) Snacking healthier

Many of us don’t plan our snacks and often end up reaching for a bar of chocolate or something from the corner store when they get ‘hangry’. If this is you, it may be helpful to invest in snacks so you can keep it in your bag or at work. Examples of healthier snacks can include a piece of fruit, a handful of nuts, carrot sticks with hummus.

5) Being more active: a lot of people tend to set exercise goals as it closely aligns with losing weight. Statistics show that a higher number of gym memberships are purchased in January, compared to other months. However, gym membership sales drop by March as autumn hits. Before rushing to join a gym you may never use, ask yourself what kind of exercise you’d like to do and how long you’d like to commit each day.

Remember to start slow and be kind to yourself. Remind yourself that it takes time to build good habits!

Jerky July

July has been a very rough month for me; anyone that has watched me closely would have noticed a difference. Coming back from Canada, I set myself a million goals this month.
Perhaps, I had set myself way too many?
Perhaps, I wasn’t productive enough?
Perhaps, I could’ve done better?
These are thoughts that haunted my brain almost every single day last month. What I failed to recognise at the time was that I was having a ‘mid-PhD crisis’. July was the official half-way mark for me; I honestly cannot believe it has been 18 months! I knew that feeling the mid-PhD blues was a thing because I had read about it here a long time ago; but I just didn’t realise I was having the symptoms, until recently.

I also ran into a major statistics problem which has taken me a long time to figure out. It wasn’t that I didn’t try. I was trying to recover from the situation I was in, but I was feeling quite unmotivated. On top of that, I was under the weather for a couple of days which added to my misery. I felt cold, sleepy and lacked energy more often than usual. I started wondering if it was due to SAD (Seasonal Affective Disorder) AKA the ‘winter blues’. I could see that my drop in productivity levels was starting to take a toll on my health. I knew I needed to push through and just keep swimming, so that’s what I tried doing. Happy to say, I have somehow recovered from my ‘mid-PhD crisis’ and was able to change my mindset! But I don’t want to talk about this just yet as I feel it is still early days. I am certainly not where I want to be, but I am in a much happier space, will reveal more on my next post 🙂

In other news, I’m still cooking lots of soup due to the cold. But I’ve tried a few different things this month to help me uplift my spirits! Here are my July eats:

Apple and cinnamon porridge, topped with walnuts and almonds

Morning toast with homemade ricotta, banana and chia seeds

Green, yellow split lentil cauliflower and carrot soup, with leftover lamb

Homemade ricotta, walnut and pear toast

Avo on toast with pepper, chilli, lemon

Linguini with avocado, pesto, pea and parmesan

Banana, walnut and chia seed porridge

Big batch of mixed lentil, celery and carrot soup

Veggie and prawn stir-fry using pretty much everything I had at home (cauliflower, broccoli, beans, carrots and pea)

Roasted Brussel sprouts with EVOO, pepper and chilli

Strawberry, chia seed and peanut butter porridge

Italian soup mix with green beans, carrots and celery

Hoki green curry with green beans

Lentil soup with carrots and beans, topped with leftover roast chicken

Active April

Gosh, I honestly don’t know where the month has gone! Yes, I know you’re going to say that I say that literally every month. But I suppose time does fly quicker as you are getting older. Speaking of which, I turned 24 this month. My dad insisted on celebrating, but I think I am just getting to the age where I prefer to keep my birthday a quiet business and hide away. I got spoilt with some great presents and cake, of course! I had a lot of cake this month. I have had a few moments of hibernation this month, it does help with my internal struggle sometimes which is still ongoing, but I’m trying to deal with it in a different way (some of you would probably know about this from my previous monthly blogs).In terms of work, I have been juggling endless things this month. The student projects have been quite time-consuming, particularly because I needed to obtain ethics approval for one of them which needed a lot of work. The good news is that we were recently approved and currently recruiting for our focus groups! I’m also trying to work on my statistics paper, but it has been difficult to switch back and forth with this. I feel like statistics needs a mind of its own and I am still finding it really difficult to juggle it with other things. Unfortunately, I have not made substantial progress with this, really hope things change over the next couple of days.

In other news, I attended FameLab NSW as a semi-finalist (this was the news I mentioned last month). It was very exciting to be chosen for this. We received training for this on the day which made us feel even more underprepared! However, it was such a wonderful evening because I got to meet so many like-minded researchers from many disciplines and we talked about all things science. The presentation itself was very nerve-racking as it was given to a large unknown audience, but it was such a great learning experience. As a result of this, I also had the opportunity to attend two radio interviews with Dr Karl. Meeting this science legend was a very memorable and special experience; he was very supportive and so down-to-Earth. I’m honestly so grateful for the opportunities that I am getting from my PhD journey.

Click here to read about a media piece from this month on ‘The French secret to beating obesity’.

Finally, here are all my April eats 🙂

Curried sweet potato and cashew nut soup (recipe here)
Snapper Saddletail curry with tomato and parsley
Pearl barley and vegetable soup (recipe adapted from here)
Roasted aubergines with yoghurt and mint (recipe adapted from here)
Hearty lentil soup with tomato, carrot and capsicum
Pearl barley, apple and almond bake (recipe adapted from here)

Jittery January

Hope everyone is having a good year so far?
I cannot believe the first month is over already!Unfortunately I don’t have any food pictures to share this month because I haven’t cooked much at all. Even when I did, it was something that I had no time to take a photo of.My mind is preoccupied with something else, and it has been really difficult to get things done. To be honest, this month has been a hell of a month for me. It was stressful, exciting, crazy, painful  depressing…(the list goes on).
There were times when I was very close to giving up. I don’t think I have felt the range of emotions I experienced this month in any other time in my life. I can’t really explain how overwhelming it was, without bringing in the context (will reveal soon).