Are ready made sandwiches good for you

As we all return to the offices you would be thinking about a ready-made sandwich for lunch. I have been there before. It is normally $3-$5 or more depending on where you buy them.

wheat bread sandwich
Photo by Suzy Hazelwood on

In this day and age due to Coronavirus outbreaks it could be contaminated if you buy it from places like 7/11.

The bread can be stale depending on where you get it from. You would be paying mostly for bread as the sandwich doesn’t have a lot of filling. Most of the fillings are overly dressed meaning that you would be eating empty calories. Sometimes the sandwich would be sitting in the refrigerated area for hours, meaning that it could go soggy (this is the case for most chain stores such as 7/11, Coles, Woolworths and some other places)

But you can buy the ingredients every week for your own sandwich. You could buy a bread roll each day from the supermarket and your own fillings for the week. Your own fillings can be kept in the fridge with your name on it. Or the company could allocate you space in the fridge and you put it there.

In all, if you can make your own sandwich. But if you can’t then do buy one from a small business and not 7/11 where they have large warehouses and bakeries.

Iso weight gain: how to lose all that weight in iso

We have all been in lockdown and with things slowly starting to open up we want to lose some of that weight.

Many of us ate unhealthy during iso, whether that would be too much-processed foods or baking. We also did not do enough exercise and for some of us, we didn’t really sleep well.

In an article by Daily Mail, many Britons ate too much chocolate and biscuits during iso.

How to lose that weight

  • In some states and countries, gyms have reopened. But they have strict social distancing rules. So try to plan your time wisely. If they are not do go out for a walk (that’s if you’re allowed to).
  • Get a better night’s sleep. We need about 7-8 hours of sleep each night
  • Drink more water. By doing so you are helping the liver to flush out all the unwanted toxins. We should drink about 2-3L each day. If you are not used to drinking much go small and then increase the amount slowly.
  • If you don’t already add more fruits and vegetables to your diet. Adding more fruits and vegetables to your diet will make you fuller for longer. And don’t forget the proteins and carbs for each meal. You should go for wholefoods if you can.
  • Cut back on the alcohol as it is dehydrating.
  • Stress less if you can and just be happy.

Don’t try any of those quick fixes as you’ll never get the results that you want. You’ll crash and burn that way. Its best to start changing your habits for the long run and then the weight will come off slowly.It may take about a few weeks to see any real change.

Wholegrain week

Wholegrain week was from June 15-21 2020. It is a week where we are encouraged to swap all the processed food for whole grains and legumes. Eg we could have oats for breakfast instead of cereal.

It was started by the Grain and Legumes council. They are a not for profit organisation which helps to promote eating wholegrains and legumes. We don’t get enough of these and that’s what this week is all about.

Here we swapped white bread for wholegrain and included barley in our soup. We loved Abbott’s wholegrain bread as it keeps us fuller for longer. For snack on Monday we had Carmen’s protein plus bar which has a source of fiber. For breakfast we either had oats or the Arnott’s clusters. My flatmate also bought some other granola from Sam’s pantry which is wholegrain. One day for morning tea we had the Natures Valley peanut butter cup which was nice.

I felt much fuller for longer going on whole grains rather than processed food. The museli bars I used to buy were full of just crap. Now I buy ones which have no added sugar and are full of whole grains.

I also felt much cleaner that week too. I think I’ll keep up the wholegrain eating and not eat that processed food crap anymore.

For meat eaters: you don’t need to take out meat. Instead just add some whole grain foods or legumes to your meals to make them hearty. When going out swap your white bread roll for wholegrain and normal pasta for wholegrain if you can.

How to incorporate a healthy diet during Covid

Most of you will be in lockdown right now (or part lockdown) which means staying at home and not doing a lot of exercise. Where I live I can still do exercise outside.

Your daily intake of food should be around 1800-1900 calories each day. Make sure that you get in your 30-35 servings of vegetables a week and about 14-21 servings of fruit during the week. Add in your lean proteins and carbs and you’re good to go.

Ideally this should be five meals a day. This should be two snacks and three meals in a day.

Plate sizes- how big should my portion be?

For ladies- no bigger than one palm for meat and grains and no bigger than half the plate full of vegetables. Your fats should be one thumb size

For males- no bigger than two palms for carbs and two of meat (but if you’re trying to lose weight, just go for one) and half your plate should be full of vegetables. Your fats should be one thumb size.


Its best to avoid added sugar at all costs if you can. Added sugar just adds fat to your waistline. Eat too much of it and you’ll feel the effects of sugar such as tooth decay and weight gain. Not to mention insomnia. Eating fruits is ok as they are natural sugars and they are good for you


Its important to stay hydrated throughout the day. I would go for 3-4L of water which can include herbal tea. If you don’t like plain water why not add a bit of fruit to it? Or you could drink it with apple cider vinegar.

Coles Cook with Heart Campaign

This is a campaign that just started by the Heart Foundation and here they are trying to raise money for vulnerable Australians. They also are trying to get Australians to eat healthy as during isolation people ate more takeaway foods and desserts that are not heart healthy.

Do sign up for the campaign here and do spread the word so that your family and friends can donate to the cause. The Heart Foundation would like to raise some money towards research for heart disease and advocacy for health professionals

I have seen the ad pop up on my feed and I was thinking of homemade pizza.

You have to cook 5 to 10 healthy meals in ten days. For our pizzas we used the Coles pork loin which was $8 but we only used a quarter of it. The rocket is homegrown and the cheese and tomato paste is from Cheaper Buy Miles.

We used the pita bread from Aldi and we have a convection oven. We preheated the oven for 10 mins and then we cooked the pizzas for 10 minutes each. Whilst the oven is preheating we put all the toppings on the pizza. On it we drizzled olive oil which is good for the heart.

Don’t forget to share your creations with #coles and #cookwithheart

Why processed foods are bad for you

We talk about why processed foods are bad for you

Photo by Sharon McCutcheon on

In the US and UK obesity is at all time high. Earlier this week I watched a new report about people in Melbourne’s low income suburbs buying all these junk food as the supermarkets price them pretty cheap. It is the same in 7/11. All the processed food are at the front of the store with all the fresh stuff at the back. The supermarkets want people to buy these foods now that we are in lockdown.

Processed foods are high in sugar, salt and fats. They are also high in calories and if you want to lose weight, you don’t need those empty calories. According to Mind Body Green they are bad for gut health. Every day we are bombarded at the supermarket with all these foods. The supermarkets place them at the front of the store so that people will buy them. These junk foods attract the people on low income because that’s all they can afford.

Yes we can’t change the environment. But we can change our attitude and buying habits. Like for example my flatmate buys all these crappy snacks but I just don’t eat them and instead buy my own. Avoid the junk food at the supermarket. Know what you want before you get there. Write a list if you have to.

We should try and eat more natural foods. We are deficient in fruits, vegetables and fish and seafood and whole grains. Its ok to have a little bit of processed food from time to time just as a treat but nothing more.

Why having a balanced lifestyle is important

I got the idea from KIHT Collective who says that we should not be counting calories but macros. In this day and age we should not be obsessed over weight. And we should not be obsessed about going to the gym all the time. Its ok to miss a few sessions and work at your own pace

Macros are just equally as important and its what your body needs. Like you need to have enough fiber and proteins and carbs as well as fats for your body to function well. Everybody is different, no two people are the same.

When it comes to exercise do something that you like, not because you have to. Don’t feel like you have to go to gym all the time just to lose weight. You should want to go there because it is your happy place. But if you don’t like the gym you could just take a walk along the beach or do a leisurely ride. Or you could do an outdoor bootcamp if you enjoy being around people and outdoors.

People that sell those diet products online with no science qualification, I just want punch them in the face sometimes.

How to create balance with food

  • 80% of your food should be nutritious and the 20% of it should be a treat. And then that way it would make mealtimes more enjoyable.
  • We like simple whole foods. Simple whole foods makes us happy.
  • IN our cupboard we have beans, rice, canned tomatoes, tuna and the like and no processed foods. Occasionally my flatmate will buy some.
  • Just enjoy food- eating shouldn’t be a chore. Do what makes you happy. You don’t have to go on a superfood trend just because everyone is online.

International No Diet Day

International No Diet day was on the 7th of May. Whilst we are all in lockdown we celebrated that week by eating a whole bunch of yummy things at home.

I first heard about International No diet day from RUSU when they invited me along to their celebrations. From there I found out that this a traditional eat whatever you want day. And its a day to end fat shaming and accept people for who they are rather than what they look like.

Diet is talked about waaaay too many times in society and most of today’s society don’t always accept people for who they are.

Wednesday night I really enjoyed fried chicken and waffles. Here this was the homemade version. And then on Thursday I enjoyed an ice cream and lots of bread and cereal for breakfast.

On Friday night we had airfried chicken wings and I ate a lot. But I did really like them. Saturday’s dinner was hamburger at home. Yummy.

On Sunday we enjoyed a high tea at home, followed by some fried rice and salmon. The high tea was just awesome and I enjoyed all the food.

During the week I enjoyed Chinese sticky rice. I had two pouches on Monday and one on Wednesday. I was that hungry on Monday that I had two

Are you going to the gym for the wrong reason?

I get that many people want to lose weight and they think that the best way to do that is by loads of exercise. Sweet Life blog talks all about this. The Covid19 has made me think twice about going to the gym just to lose weight. After the restrictions end, I would go there but mainly for the fun and the like of doing the activity, not just “oh I have to go there because I have not been this week and I have to meet my exercise and weight loss goal”.

In my old days at the gym, I used to be just like you. But now I know that diet is the key. It is 80% diet and 20% exercise in our everyday lives

Photo by Andrea Piacquadio on

But did you know that loads of exercise with stress your body? So much so that you put on weight (mainly fat instead of losing fat) instead? Hence it is not an effective way to lose weight

I hear people saying that they have burnt 500-600 calories during a spin cycle class and they want to do it all again. But that what they don’t know that is just negative talk. Exercise makes up one part of it, but diet is the other part. And yes cardio is just one part of that, but its also the strength work that you do such as the push ups and weights that help you to maintain muscle. Now you can do push ups and lunges at home.

And for some people gyms are expensive. There are other ways of doing that such as a gentle walk or online Les Mills class.

Yes exercise is great, but it would be your diet or body’s genes that made you what you are today. We should only go to the gym to pick up a new skill or socialise with people. And to do our strength exercises

Now that we are almost out of lockdown, its a good time to ask yourself whether gym is really worth it for you!

Healthy food swaps during the Coronavirus

Want to not put on weight during the Coronavirus? During the Coronavirus people have put on some weight and now Turkey, the US and other countries are going through the pandemic. Australia might have gotten over the worst of pandemic.

In many parts of the world, gyms have closed and outdoor exercise is limited.

So here are some healthy swaps to get you through the pandemic and the lockdowns.

I would swap sugary snacks for fruit and savoury snacks. Sugary snacks have empty calories in them. I would have tuna or eggs or cheese.

I would swap fried seafood for grilled or boiled seafood.

I would swap the fries for a baked potato.

I would have more protein rather than high fat foods. I would substitute takeaways for home cooked meals (that’s if you eat takeaway all the time).

I would swap a few meat meals for some vegetarian ones in the week. Vegetarian meals taste good and they have fewer calories than meat meals.

But if you love meat, I would swap fried meat for grilled, baked or steam meats. I would swap ham for chicken in sandwiches. Or better yet just do a salad with tuna.

Alcohol has a lot of empty calories and is known to cause some mental health problems in people. A little bit is ok, but if you are a heavy drinker you can go for the non alcoholic wines and beers. They have the same taste but no alcohol. And they have a lot less calories.

If you want to live healthy and want to lose some weight these are some good food swaps to try.