Baked Sardines and Pine Nuts…in moderation

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I deconstructed Nigel Slater’s Baked Sardine and Pine Nut recipe more as an exercise…unless O’Mighty Tim has a damascan style conversion to fish this won’t be appearing for dinner in this house anytime soon. It’s not suitable for taking for lunch as it’s served hot/warm and I don’t have anything capable of keeping it hot for longer than 3 hours at the moment.

Sardines are meant to be a  healthy option being 25% protein, oodles of vitamin B, 9% fat and most of it poly unsaturated plus being good sources of vitamin D, calcium and Omega 3 fatty acids. 10 small sardines, according to FitDay comes out at at approximately 104 calories of which 5.7g are fat.

The whole dish however (serving 3-4 people) comes out at 1611 calories of which 131g are fat, 12.3g protein and 0% fat. In other words 70% fat, but most of that being poly or monounsaturated…so falling more into the “good fats” category.  A 3 person portion is 537 calories, if it serves 4 person then that drops to 402 calories.

If you want to make this less calorific then you could play around with the olive oil (accounts for 477 of the total dishes calories, 54g fat) or reduce the pine nuts…but perhaps not by too much as the pine nuts are part of the point of the dish. The 100g pine nuts accounts for 673 calories and 68g fat.  Reducing the olive oil to 2 tablespoons and the pine nuts to 80g will reduce a 4 person serving down to 309 calories…don’t know what that will do to the flavour as I’m not going to get a chance to try it…

I think what I’d probably do for this is to call a portion equal to 2 fish and serve it with either steamed veg or a citrus dressed salad… a 2 fish serving brings it down to 322 calories (18g fat)

I didn’t bother working out the cake…same rules apply to cake as they do to G&T the occasional one is fine…however for the cake to be equivalent in calories as a G&T you would need to divide it into about 24 slices…and only eat it on a day where you’d had no other fat !

 

The Diet Doctors Inside and Out (a sort of review)

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I don’ believe in diets and I don’t as a rule EVER follow a particular diet supposedly guaranteed to drop inches off my measurements… not since 2001 as far as I can remember when I dutifully followed a 7 day juice detox (having worked out that if I froze the lunchtime juice and took it to work it was in perfect condition by lunchtime) and ended up feeling by day 4  completely shattered and with very spotty skin…no doubt it was because “all the toxins were forcing their way out of your body”…

Who knows, but I’ve not followed a known diet regime since then, even when I follow the Matt Roberts Fat loss programme I only do the exercise part and ignore the diet side.

It is surprising to discover that I do actually have several books about dieting lurking around the house including The Diet Doctors Inside and Out – The ultimate 12 week diet plan…I think my Mum found it in a charity shop and passed it on to try and distract me from what she describes as that “Boot Camp”…I haven’t managed to get past week 6 of Matt Roberts programme the last 2 times I’ve tried it as I end up injured !

The Diet Doctors Inside And Out: The 12-week plan to make you slim for l By Dr Samina Showghi

I had a flick through this when it entered the house and put it down quite quickly as it wanted you to do a quiz and then didn’t seem to do anything with the results… well the book resurfaced a couple of weeks ago in a house reorganisation and I discovered that the results are actually listed in the back…AND discovered that actually my diet was not as healthy as I thought…so I sat down and read the book.

It’s basic principles are in line with what I’ve been trying to do, namely  if you want to lose weight you need to burn more calories than you use.  They advocate achieving this in the following way

1. Move more

2. Eat more vegetables, less red meat and less carbohydrates, less fat

3. Portion Control…and don’t overeat

4. Cut out the junk and processed food – less sugary high fat food

5. But should not just be a one off 12 weeks “diet”. It is about adopting good food habits for life…you are slowly changing your habits over the 12 weeks so that they become part of your lifestyle.

Sounds sensible enough right ?

They divide what you eat into 5 groups. Most of your diet should be made up of fruit and vegetables and the group 2 foods of bread rice pasta and potatoes. What they don’t explain clearly is that both group 1 and group 2 foods are carbohydrates, fruit and vegetables are usually more carbohydrate than anything else, the Group 2 foods are carbohydrates with more starch in them than the group 1 and they advocate trying to eat less processed versions…in fact they say “we want you to drop white refined and processed versions of the group 2 foods”

…and it is here I have a bit of a problem because I have yet to meet a whole wheat pasta that I like and I find brown rice far too much like hard work. I’d rather just eat a small portion of the more processed types…wholegrain bread I don’t have too much of a problem with but good bread generally is hard to find when you don’t have lot of time to shop. It’s also not clear where pulses fall within their 5 food groups, I’m presuming it’s Group 1 or are classed as unrefined group 2 foods…

But anyway, I’m going to give it a go, 1 week at a time and see whether it helps the weight level to go down more than it is at the moment…at the moment my waist measurement is fairly static.

Waist measurement currently = 32 inches