Easy ways to cook well, eat well and have fun doing it
An interesting revelation has come to come me lately. I always had this preconception that as a chef just because I know how to cook I must know how to eat. Let me explain my logic here – when you can cook and anything and enjoy cooking surely you must only eat the very best and cook the very best? Well, yes and no. Yes I do love cooking delicious and beautiful meals but do I always choose them? No. The usual excuses come into play here. Not enough time to cook when I get home from work, not bothered cooking once again or just plain sick of the sight of food and having to decide what to cook for dinner.
Meal plans, frozen meals, ready meals I hear you exclaim! I totally get the logic of this but there is also the friend that goes hand in hand with excuses – habit. It was never a habit of mine to make and freeze meals. It has never been a habit of mine to right a menu for the week. So what do you do when you are not eating well and don’t know where to start.
- What is eating well and what does it mean to you?
Everyone has their definitions of eating well. For some it’s a calorie controlled meal plan, for others it’s a vegetarian diet, other’s it paleo. At the heart of eating well for me is choosing certain non-negotiable items:
- Fresh fruit and vegetables that are in season – buying seasonal and local means that not only are you getting the best version of your produce, you are also buying at the best value. Fruits and vegetables have seasons for a reason – this is when they grow best. When fruits are in season they are priced to match – there may be a glut from ideal weather so they are able to be sold off at a great price.
- Quality meat, fish and poultry. If you choose to eat animal products ensure they are the best quality you can afford. To me respecting the animal source is paramount – free range or organic where possible and from reputable sources.
- Full fat everything – now I know this seems in opposition to eating well but by eating full fat you aren’t compromising on flavour which can be compensated with added sugar or salt in low fat products. Fat satiates whereas sugar can trick your mind into thinking it hasn’t eaten as many calories as it has. Instead of having a small spoon of mayo you may find yourself using 3-4 to create the desired taste.
- Make from scratch where you can – I am all for eating the foods you enjoy. Biscuits, cakes and muffins are all ok but I prefer that they be made from scratch. Packet mixes are usually just your dried ingredients plus stabilisers and emulsifiers added in. When you make your own foods you can adjust to taste and ensure the ingredients you love are in them. Baking muffins with oats and whole fruits makes for a sweet treat with added nutrients, cakes that can be made grain free without compromising flavour are possible. The same applies to dressings, sauces and marinades. Instead of just buying a sugar syrup with spices you can make robust and interesting combinations that suit your tastes.
Ok so now we have my rules for eating well. What is the next step?
- Create the habit and pay attention to your schedule.
There is no point planning a 7 day meal plan if you know you will be out or working for 3 of those days. Just the same as buying items that will go off quickly if you don’t use them with a plan. Plan for last minute catch-ups, outings or late shifts and what you can do with the food in your fridge if you don’t get to it straight away. Having your vegetables chopped ready for the week can mean that if you find yourself not home for dinner two nights in a row you can just blanch (steam/boil then cool in ice water) them for 2 minutes and then freeze to use when you can. The same applies to fruits. Having them diced up can make them more appealing to grab and if you find you’re just not getting to them pop them in the freezer for baking or smoothies.
- Explore your excuses and reluctance.
The reasons we don’t eat well, move our bodies or take care of ourselves can be varied and many. Family habits, projections and expectations can all create stories in our heads as to why we can’t, won’t, shouldn’t, it’s too hard. So how do we create new positive habits and let go of the stories? Start to question them – Are they yours? Have you been listening to other people’s stories? Are you repeating habits of family members? Are you projecting ideas onto yourself from what you think is required? All these stories and ideas can lock yourself into thinking nothing can change or will change. By exploring limiting beliefs you can choose new ways of being. Being in allowance of what works for you can be the first step in choosing different. Instead of judging the choices you have made to this point you can allow yourself to choose something new.
I am the first to admit that my clothes have gotten considerably tighter due to my excuses. I wasn’t willing to look at the changes in my lifestyle and the effects they would have. I went from working full time as a chef on my feet all day and doing outdoor activities 3-4 times a week to working part time and sporting a foot injury that dramatically reduced my activity levels. All of this can be compensated for but there needs to be no excuses and stories. If I had paid attention to my body, my eating plans and movement I would have identified the need to adjust my lifestyle. Notice I don’t say “go on a diet” or “exercise more”.
It is important to care for yourself without creating unrealistic goals and ideas that just serve to cement us in place versus allowing us to move forward. As the majority of my clothes got tighter I finally stopped, sat down and asked myself some questions. What has changed? What is different? Where am I not paying attention to my body and its care? This is where I came to realise I was eating energy dense foods in quantities I didn’t require. On days when you are moving around a lot and being very active more food may be required. Low key days at home may see you eating less. Or maybe neither of these apply to you but for me this reflection was key to getting my health and well being back on track.
Previous to my foot injury I was easily active. I enjoyed being outdoors and being active. The pain and frustration of my injury had my become all or nothing. Either I could be active or I wasn’t bothered. You can see how this isn’t conducive to good health and well being. So what could I have chosen?
- Low impact movement: Yoga, pilates, boxing without the running components, using a small trampoline, swimming, bike riding, all these activities are low impact on my feet and could assist in keeping my body moving, vital and healthy
- Planning meals: Having favourite recipes and meal ideas I know I enjoy and can create easily can take away the what to cook for dinner frustration
- Proper rehabilitation of the muscles: This was the biggest issue. I refused to see a doctor or podiatrist for my foot pain for months. Not days or weeks, months. Even then I was reluctant to change my work shoes, do the rehabilitation of the muscles and seek other opinions and options. I didn’t want to admit that my body had changed and what may have been a minor issue I allowed to become a major one.
- Checking in: Instead of just assuming that everything was too hard or too painful I could have checked in daily with what movements were comfortable for that day. Your body is ever changing and ever moving. Some days we are flexible and supple, some days we might be a little stiff and sore but it is changeable with some care and attention
So what did I choose? Only some of the above sometimes. As mentioned, the pain and frustration of my injury had me shutting down any awareness of the change required. I didn’t want to know what I could do I just wanted to mourn what I was no longer capable of. Sound familiar?
So what now?
- The time has come
For me now the time has come to start choosing different and enjoying my body, eating and movement once more. I starting seeing a different chiropractor, I went back to the podiatrist and said my orthotics weren’t working, I saw a physio to release the muscles and it worked. My feet are actually feeling better. I was also unsure that my hormones were in check so I went to a doctor. There is no shame in asking questions of health professionals. Sometimes they may have a key piece of information that you require. Of course no one knows your body like you do but if you don’t ask you can’t change anything.
It can take time to change habits as well. Some may disappear just by acknowledging them and some may take a little more processing but just being willing to choose is the first step.
I am excited at the new changes I know will be possible for me and my body and if you would like some further advice on eating well, cooking delicious foods or choosing supportive and fun movements and activities for your body please feel free to be in touch. I love to share my experience and offer ideas and support for you and your body. If you would like a more in-depth program I have fantastic packages available. Let me know what’s cooking in your kitchen and what has helped you create fabulous health and wellbeing J