I’ve had a bit of feedback that getting this FIT FIX Diet Plan in dribs and drabs is a bit messy and you’d like to see it laid out in its entirety to get a clearer picture about what’s going on. Again, I reiterate that this is a diet I’ve devised for myself as an experiment and you really should check with someone who knows more about these things than me (like a doctor) before embarking on this program.
Here are the basic rules:
FIT FIX DIET RULES:
Sugar-free lollies ARE allowed!1. Things you can’t eat: potato, rice, bread and products with more than 5% sugar content. (the sugar rule doesn’t apply to wine or the one day you are allowed chocolate!)
2. You must write down everything you eat and count calories. (sounds boring but I have an easy solution for this!)
3. You must exercise every day for a minimum of between 45 minutes and an hour. I am going to aim for spin classes four days a week, plus two lots of abdominal classes and two sessions of body toning or weights workouts. If you don’t go to a gym, you can ride a bike, run and do toning exercises at home.
4. You must weigh yourself every day.
5. You must have three alcohol-free days a week. I calculate my week starting on a Sunday.
6. You can have one day off the regime per week where you eat what you like and ditch the calorie counting.
THINGS YOU’LL NEED:
My Net Diary I-Phone App1. Scales to weigh yourself.
2. Scales to weigh the food you eat.
3. An I-phone or device that can use the My Net Diary App. This is my secret weapon in the fight against flab. It means you can easily put in all your measurements and target weight and it will calculate how much you should safely eat per day in order to lose weight. Add in everything you eat to keep your calories quota in check!
WEEK ONE – FOOD PLAN
SUNDAY-TUESDAY – Start with a 3-day juice fast to put you in the right frame of mind for your new weight-loss mission. For more tips about juice fasting, see blogs dated from November 19th. ( https://jenniferhansen.com.au/?p=4566 )
WEDNESDAY
Celery snackBreakfast – The Muesli (50 grams) with skim milk, (100ml), Greek yogurt (50g) and frozen berries (25g).
Snack – 2 celery sticks
Lunch – can of Sirena basil tuna, lettuce and spring onion
Snack – Tamara sugar-free yoghurt with berries (small tub)
Dinner – Bolognaise sauce – NO PASTA, plus two glasses of red wine
THURSDAY
Keeping it simple – ham and cheese on Vita-WheatsBreakfast – Uncle Toby’s Quick Oats sachet with 125ml skim milk and 1/2 a cup of frozen raspberries
Snack – 2 celery sticks
Lunch – 4 Vita-Wheat 9-grain biscuits with 2 light cheese slices and ham
Snack – Earl Grey tea with 30ml skim milk and an apple
Dinner – Left-over Bolognaise sauce
FRIDAY
Basil chilli tuna saladBreakfast – Oat Bran pancakes
Snack – hard-boiled egg
Lunch – Tuna salad with can of Sirena chilli-basil tuna, chopped lettuce and 2 spring onions
Snack – Cup of tea with skim milk and Tamara sugar-free yoghurt with berries (small tub)
Dinner – Grilled chicken fillet and broccoli
SATURDAY – Day off. Eat what you like!
WEEK TWO – FOOD PLAN
SUNDAY
Scrambled eggs and hamBreakfast – 1 cup scrambled eggs and 2 rashes of bacon (or ham)
Snack – celery or carrot
Lunch – Sirena chilli and basil tuna, lettuce and spring onion salad
Snack – Tamara berry yoghurt (small tub)
Dinner – Grilled marinated Steak and broccoli
MONDAY – Juice Fast Day
TUESDAY
An easy and tasty snackBreakfast – The Muesli (50g), low-fat Greek yogurt, skim milk and frozen raspberries
Snack – 2 Cruskits with onion/chive Philadelphia cream cheese
Lunch – Cold beef, lettuce and tomato salad
Snack – Body LoCarb Bites (chocolate protein balls – still under the %5 sugar rule)
Dinner – Stir-fry garlic prawns and veggies
WEDNESDAY
Breakfast – Berry smoothie (using Swisse Slim Shake protein powder), Greek yoghurt, frozen berries and skim milk
Snack – 2 sticks celery
Lunch – Ham, spring onion and tomato omelette
Snack – Tamara sugar-free berry yoghurt (small tub)
Dinner – Mongolian lamb stir-fry
THURSDAY (LOW-CAL intake day)
Avocado tomato CruskitsBreakfast – Oat Bran pancakes
Snack – Herbal tea,
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – 1 apple
Dinner – I chicken pattie with papaya salad
FRIDAY
Breakfast – Uncle Toby’s instant oats with berries
Snack – Hard-boiled egg
Lunch – Chicken tikka pieces (about 125g + 166 calories) I buy it pre-made from the supermarket and heat it up in the microwave. Simple.
Snack – Tamara sugar-free mixed berries yoghurt (small tub)
Dinner – left over chicken patties and papaya salad (recipe listed in Wednesday’s blog)
SATURDAY – DAY OFF. Eat what you like!
WEEK THREE – FOOD PLAN
MONDAY – Juice Fast Day, (juices from Pressed Juices)
TUESDAY
BSC Lo Carb BitesBreakfast – The Muesli, yoghurt and frozen berries
Snack – Hard-boiled egg
Lunch – 4 Vita-Wheat 9-grain biscuits with 2 light cheese slices and ham
Snack – Body LoCarb Bites (chocolate protein balls – still under the %5 sugar rule)
Dinner – Pesto salmon grilled with broccoli
WEDNESDAY
Breakfast – Berry smoothie (ingredients as per above)
Snack – 2 celery sticks
Lunch – Sirena tuna, lettuce and spring onion salad
Snack – 2 Cruskits spread with onion/chive Philadelphia cream cheese
Dinner – Cold beef salad
THURSDAY
Salmon portionsBreakfast – Oat Bran pancakes
Snack – Yoghurt
Lunch – Peppered Salmon portion (pre-packed from supermarket – 217 per piece) and 1 carrot
Snack – 1 apple
Dinner – Grilled fillet Tandoori chicken with broccoli
FRIDAY
Breakfast – Uncle Toby’s instant oats with berries
Snack – 2 celery sticks
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – Yoghurt
Dinner – Grilled flake and salad
SATURDAY – DAY OFF. Eat what you like!
So there you have it! Three weeks of a food plan completely mapped out for you. I haven’t specified weights for all the food servings, as you can be flexible – as long as you weigh your food and record the details in your I-Phone My Net Diary App and keep under your daily calorie limit, you’ll be fine.
Most days listed have a food requirement UNDER the calorie limit, which allows you to add in snacks or larger meals, depending on how hungry you are. And you can drink wine – as long as (again!) you stick to your calorie quota.
Sampling Shane Warne’s new ’99 Not Out’ exclusive beer!
There will be days when you sin. I do – often…
Take last night for instance. After a fabulous party at Club 23 at Crown, where I very much enjoyed not only trying a new beer cricket legend Shane Warne helped create himself, aptly titled 99 NOT OUT, (very nice, it is too!) but I also had a couple of wines…
Now, the biggest problem with alcohol is how much it sabotages your will-power. Hence why we NEED at least THREE alcohol-free days a week.
Evidence…
I thought I’d been reasonably well-behaved with my food intake yesterday. Even at the party, where there was a wonderful array of delicious finger-food, I was restrained – only having ONE item – a small peking duck pancake. But then I woke up this morning and found THIS on the kitchen sink along with the dirty dishes, yet to be tidied up…
Yep, I’d demolished what was left of the cookies and cream ice-cream. ALL GONE.
As I always say, you just have to pick yourself up and start all over again… At least my weight has stayed down below the 70kg mark – now on 68.2kg. So I do think the FIT FIX Diet Plan works. Especially if you actually stick to the rules… Let’s see if I can get to my goal weight of 64kg. I’ll keep plodding along and document how this goes just to keep me accountable. I know it’s hardly riveting stuff, but it’s working for me, so selfishly, I’ll stick to blogging about it too. I’ll add new recipes, confess my sins and answer any questions you might have. Stay tuned!
There’s always going to be times when you hit a few speed bumps when trying to stick to a new diet regime and in my case, the last few days have been more like a major road block.
A movie marathon essentialYes, I could have been strong but faced with an all-night movie marathon session on Friday of Nightmare on Elm Street films back-to-back, I knew I wouldn’t survive without chocolate. And lots of it. And jelly beans. So Friday’s FIT FIX Diet Plan went out of the window.
That led into Saturday, which is generally a DAY OFF from the regime. Now, given I’d pigged out the night before, I should have been good, but no, I stuck to the plan of having a day off and kept the piggy on a mission theme going strong.
Cafe style raisin toast
That meant two pieces of raisin toast with lashings of butter for breakfast, the rest of the chocolate block from the night before for morning tea, leftover Mongolian lamb for lunch and a night out at Riva restaurant in St Kilda for dinner, with lychee cocktails AND wine. I also practically demolished an entire Asian plate of duck spring rolls and fried calamari. And then there was a shared dessert platter. Except I did most of the eating.
Then Fletch’s brother was visiting from Perth last night so of course we HAD to go out to dinner and again, I got stuck into dessert. And wine.
Weight chartAnd that explains why I haven’t been blogging about the amazing FIT FIX Diet Plan for the last few days. It HAD been working a treat. After starting out at 71.4kg, I had dropped to 66.7kg and was mighty pleased with myself. And therein lies another problem with dieting. Success breeds contempt and yes, I let myself sit on my laurels, and boy, did they get squashed.
Check out the latest chart results after today’s scales reading. Yep, that little black line has skyrocketed! Today I’m back up to 68.8. It’s a bit depressing, but I’m going to pick myself up, dust off the sugar crumbs and get back to work.
Pressed JuicesAt least I went back to Pressed Juices yesterday to stock up on supplies for today’s JUICE FAST. My body is looking forward to it.
I’ve also had feedback that you’d like to have the FIT FIX Diet Plan listed in a weekly format, so you can plan ahead yourselves. So that’s going to be my next blog. Let’s hope it helps us ALL stick to the straight and narrow…
While I do take my journalistic profession quite seriously, I have to admit it to having a bout of the giggles while interviewing my own husband. I mean, it does feel a bit ridiculous, after all, when you’ve been married for more than twenty years – to put a taping device between the two of you to start a process of ‘formal’ questioning…
Fletch wasn’t enamoured with the idea either. He even tried fobbing me off with a press release instead! Are you kidding? His own wife? There isn’t a self-respecting journalist on the planet that would do a story on the back of a mere media release. Well, except for the super-lazy and disinterested. I’ve got plenty of faults, but I’m not those.
This was an interview that HAD to be done properly. It’s all about Fletch’s new Christmas song – If You Want A Happy Christmas – out today on ITunes for a teensy-weensy $1.69. https://itun.es/i6Fb88M #iTunes
Christmas single – now available on I-TunesIt’s an upbeat, catchy tune that will put you in the festive spirit, plus all the profits from the song will go to a wonderful charity, Blue September, to aid cancer research.
Fletch recorded the song with harmony singing sensations, The Pacific Belles, who also feature prominently in the video which can be seen on You Tube. The clip has already had more than 9,000 views. Check it out at http://www.youtube.com/watch?v=AMeRu-0q8E8
He even called on help from his ‘neighbours’ to take part in the video – with actors and great friends Stefan Dennis, Chris Milligan and James Mason joining in the shenanigans, playing the roles of a rather funky Santa and a couple of cheeky elves.
Christmas Video shootBut enough from me. Let’s get straight into that interview. And just for the record, I call him ‘ALAN’, not Fletch in this interview, because I am, after all, a complete professional.
————————————————————————————————-
JEN: So tell how you came up with the lyrics for your new song?
ALAN: I’m happy to, but I’m only going to give you one shot at this because I know you’re very, very unreliable with recording interviews. So have you got a back up plan here?
(Okay, so maybe there have been technical glitches with a couple – just a couple – of interviews I’ve recorded on my IPhone that have had to be re-recorded…)
JEN: (laughter) Ah, only my fantastic memory.
ALAN: Okay then, we’ll see how you go.
JEN: So, the lyrics?
ALAN: The lyrics? Oh yes, right. Well, I personally am not a huge fan of the commercialisation of Christmas and so when I came to write a Christmas song, I wanted to do something that was fun but I wanted it to have a little bit of a message as well, and to shift the focus away from present-giving and back on to connecting with the ones you love.
JEN: Is this just a really elaborate way of you saying you’re NOT going to be buying me a present this year?
ALAN: Yes. Yes, you’re getting nothin’ but a big, big smooch right under the mistletoe.
JEN: But what about the diamond hoop ear-rings I really want? (much laughter as of course, I would never expect something so expensive from my very un-materialistic husband)
ALAN: Well, there’s plenty of rich bastards out there who will buy their wives diamond hoop ear-rings but that won’t get them anything. And you’re not going to get any.
JEN: Well, that’s just mean.
ALAN: Move on.
JEN: Why were you reluctant to be interviewed by me?
ALAN: Because you’re too invasive as an interviewer and you have a reputation for running with sleaze.
JEN: Rubbish! Give me an example.
ALAN: Your cosmetic blogs. They’re full of sleaze.
(I have no idea what he is talking about…)
JEN: Well, what about your song with the line in it about kissing under the mistletoe with a MERRY HO? What does that mean? You want to pash a drunken whore under a green leaf?
ALAN: Would you stop wasting my time?
JEN: No, this is my interview and I’m running it so just answer the question. Do you really think it’s appropriate we should be singing about drunken whores to our children at Christmas time?
ALAN: Well, it’s better to sleep with a drunken whore than a sober one.
JEN: Why?
ALAN: Because they won’t remember you the next day.
JEN: Time to move on. So what measure of success do you need from this song to make all the hard work worthwhile?
ALAN: I’d like it to have widespread distribution and recognition over the years – not just this year – and that I don’t make a loss.
JEN: So you want it to be played in shopping centres, at carols nights etc..?
FLETCH: I would like it to be played wherever people feel festive. I think it’s a festive song with a really good hook and I think people will enjoy it.
JEN: It’s already being touted by the Daily Mirror as a potential Number One hit. That’s a good start, isn’t it?
ALAN: That was very kind of them and if reaches Number One on the charts, I will be sending them a massive crate of French champagne.
JEN: Will I get any French Champagne?
ALAN: You never said it was going to a Number One Hit. You told me it sounded like a Wiggles song.
JEN: The Wiggles are very successful. Do you think it would sell better if you’d made a whole album of Christmas songs?
ALAN: And where the hell would I have found the time and money to do that?
JEN: Good point. It’s a very catchy song. Do you find it stays in your head?
ALAN: I can’t stop singing it. I wake up singing it, I go to sleep singing it…
JEN: Does it haunt you?
ALAN: It haunts me.
JEN: Do you hate it now?
ALAN: I don’t hate it, but it haunts me. And everybody I have played it to has had the same reaction.
JEN: That’s called an earworm. Do you know that term?
ALAN: I think you mean brain worm.
JEN: No, it’s an ear worm.
ALAN: Okay, it’s an ear worm. Nice. I don’t know if that’s a good thing or not.
JEN: I suppose you have to put the challenge out to everyone.Can you listen to this song twice without it being stuck in your head?
ALAN: So that’s going to be the focus of you blog?
JEN: No, it’s going to be ‘Is he Mr Scrooge or Mr Christmas?’
ALAN: (laughter, rolls on the couch and falls off)
That’s the end of our interview. I quite enjoyed it. I should also mention that If You Want A Happy Christmas was performed by Steve Purcell’s Pearly Shells, written by Alan Fletcher/Tim Smith, produced & mixed by Robin Gray, and recorded at Allan Eaton Studios in Melbourne, Victoria.
So why not buy it today, help Fletch reach Number One on the charts and help a great cause at the same time? Oh, and let me know if you DO think this song really is an ear worm!
It always fascinates me how our children constantly challenge us and lead us to try new experiences we might never have considered ourselves. Take my daughter, for example, who’s now eighteen. As a child and young teenager, she would beg me to accompany her on the scariest rides at Movie World – like the Superman Ride… And I did.
Superman Ride at Movie WorldThe queue for the Superman Ride was long, but my fear made it move quickly. I was dreading boarding the carriages, convinced I’d become that one in a million chance statistic who was left hanging upside down mid-ride due to a technical failure. Of course, that never happened and I felt such an adrenalin rush from the G-force factor that once the ride was over, I immediately wanted to do it again and again.
From a tiny tot, Veronica has always had a passion for movies. As she grew older, that developed into a love of horror films. It didn’t really surprise me because I’d been the same at her age, until I saw Friday the 13th which took gore and blood-spattering to such an extreme level that I was put off horror for life. Veronica has since seen that too and declared it to be ‘lame and dated.’
So naturally she was over the moon with excitement when she saw the ads for the Cinema Nova Monster Fest – a 2-week celebration of horror films at the Carlton venue.
Cinema Nova Monster FestShe booked a couple of sessions to see with friends but there was one experience she wanted to share with me. The ALL NIGHT MOVIE MARATHON screening of FIVE back-to-back Nightmare on Elm Street films. Really? A WHOLE night of horror starting from 11.30pm sounded spooky enough, let along having to endure ONLY Freddie Krueger in all his gluey-faced glory, mauling his victims for more than eight hours…
Nightmare on Elm Street
But she caught me in a moment of weakness, when she’d been dealt one of life’s disappointments. Wearing her sad face and asking ever so sweetly, I got sucked in.
The event was last night.
Now here’s a spooky photo. Just before the screening, I took this on my I-phone and because it’s not hugely flattering for Ronnie, I might not have posted it – but check out what my flash did to the eyes of a couple of the other patrons… That’s not regular ‘red eye’ – that’s just weird… It was a spooky start.
Spooky photoLike the Superman Ride, I was dreading this experience too. Not just because of the horror I knew would make me jump and squirm, but because of the SLEEP DEPRIVATION… I haven’t been drinking much coffee at all lately, but last night I had three large cups – straight, strong and black.
I was pleasantly surprised by the festive nature of the screening. There really was an air of excitement among ‘Nightmare on Elm Street’ fans – some dressing up, others bringing bags packed with goodies, drinks and even dressing-gowns to get them through the night. There was also a trivia quiz at the end of each movie with prizes and lollies being handed out.
And it’s much funnier watching horror classics with diehard (‘scuse the pun) fans, because they will laugh uproariously in the most gory of moments because an actor’s bad line or lack of acting ability has since become infamous. (like Nancy’s mum in the first Nightmare movie – just appalling…)
Never Sleep AgainIt was also a wonderful irony that the movie’s major promotion line is ‘You’ll Never Sleep Again’. In the middle of our session, that’s kinda how I felt…
I had warned Veronica I might not be able to last the distance till 8.30am this morning. Even though she initially insisted she wanted to stay for ALL the movies, she agreed after the third movie – at 4.30 this morning – that our bums and legs were numb enough to warrant an exit pass. Thank God!!
(Although I am now on a promise to borrow DVDs of the movies we missed to watch at home.)
Where were you Freddie?
I finally fell into bed just after 5.30am. But the most horrific part of the experience was by far and away the DAMN BASTARD FORK LIFT DRIVER AND CONSTRUCTION WORKERS who revved up motors and power tools in our street at 6am and woke me up just half an hour later. Timing. Now that’s when I REALLY wanted Freddie Krueger to make an appearance.
Now, don’t you agree I deserve a Mother of the Year award???
Yes, sorry Mum, but it really is ALL your fault. If it hadn’t been your birthday, I wouldn’t have taken you and Ken (my step-father) out to lunch to one of my fave cafes, Little Ox. And if I hadn’t taken you out to lunch, I wouldn’t have smashed my FIT FIX Diet Plan to pieces. I hope you accept all the blame. Even though it’s your birthday.
To be honest, I suppose I should thank you, rather than blame you. Having stuck to the diet plan for nearly 12 days, I was bound to break it sometime and what better excuse to break a diet than needing to celebrate your birthday.
So yes, dear readers, I lied yesterday when I listed a simple serve of supermarket chicken tikka on the food plan. I knew damn well I was going out to lunch. Still, those of you who are putting this diet to the test need to know what I WOULD have been eating, IF I’d stuck to my word… Which I completely and whole-heartedly DID NOT.
It’s a bit hard when everything on the menu at Little Ox is so mouth-wateringly tempting. My number one choice is usually from the All Day Breakfast section – grilled corn fritters with ham, mashed avocado, salsa and a poached egg on top – just scrumptious. But with my diet in mind, I thought I’d go for the grilled chicken and quinoa salad instead. With part owner and chef Simon Winfield at the helm in the kitchen, I knew it would be delicious.
Little Ox part owner and chef Chris Winfield Grilled chicken and quinoa salad
And it was. I truly meant to photograph the plate up close with all its artistic swirls of aioli for you to see, but once it arrived on the table, I was so keen to see how it tasted, I’d eaten almost half of it before I remembered I was supposed to be taking pictures.
Sorry.
Again.
Then it was time for coffee and dessert. Mum and Ken sensibly declined the offer of a sweet treat but how can you have a birthday celebration without cake? So I went ahead and ordered a selection of wicked indulgences anyway… It’s much better to have a small taste to LOTS of things than just ONE dessert – right?
Sinfully tempting dessert selectionAnd don’t forget the cream on the side! Double clotted preferably… Starting from the back, that included a mini peach Melba, a caramel brownie and a melt-in-your mouth slice of passionfruit cheesecake. I was in heaven…
So yes, as you can see, I really DID smash up the diet plan. I can feel my jeans getting tighter as I type. Damn, and I WAS doing so well. But heck, it was worth it. It was my Mum’s birthday after all.
Ken and MumAnd though Mum really didn’t want her photo taken, I insisted. Judging by the lovely smiles, I think they enjoyed lunch too.
HAPPY BIRTHDAY MUM!! LOVE YOU. XXXXX
This is a quickie update because life, work, and social commitments are gathering pace… making it harder to stick to the straight and narrow when it comes to the FIT FIX Diet Plan, let alone blog about it.
Fruit Drops and Butter Candy DropsI talked about ‘cheating without cheating’ on the food plan yesterday, eating those yummy Double D lollies, but last night I did genuinely cheat. Being under the calorie count for the day and after having a whopping THREE alcohol free days straight, I thought I could relax with a glass or two of chardy at the end of the night while watching TV. But of course, once the alcohol takes effect, the will-power plummets…
Cashews and pistachiosI was STILL hungry. Now, I didn’t break any of the so-called ‘rules’ here, but I did go overboard with a massive NUT BINGE. Pistachios and cashews. I didn’t weigh them, just hoed right on in – handful upon handful… God knows how many calories that would have added up to – hate to think.
That, combined with a lack of exercise, meant the scales plateaued today – hardly a surprise…
The next three days will be challenging too, with lots of social events booked in, so I’m hoping all my good work won’t fall in a heap. The most important thing is to make a PLAN – try to stick to it, and if you fail, start all over again!
Having said that, here’s the plan for tomorrow. And I don’t need to detail Saturday’s as that’s my day off – yay!
FRIDAY
Chicken Tikka piecesBreakfast – Uncle Toby’s instant oats with berries
Snack – Hard-boiled egg
Lunch – Chicken tikka pieces (about 125g + 166 calories) I buy it pre-made from the supermarket and heat it up in the microwave. Simple.
Snack – small tub Tamara mixed berries yoghurt
Dinner – left over chicken patties and papaya salad (recipe listed in Wednesday’s blog)
RECIPE – Papaya Salad
I green papaya
I bag coleslaw from the supermarket
1/2 cup roasted cashews, crushed
3 spring onions
1 red chilli
handful fresh coriander
1/2 cup fresh basil
DRESSING
1 tablespoon fish sauce
2 tablespoons peanut oil
2 tablespoons soy sauce
3 tablespoons lime juice
1 teaspoon Sambel Oelek
1/2 tablespoon honey
Grate the papaya and mix into the coleslaw. Mix the dressing ingredients together and pour over. Enjoy!
It felt like I was cheating on the FIT FIX Diet Plan big time last night, eating a decent share of lollies, but in fact, I didn’t break any rules whatsoever. You see THESE arrived on my doorstep the other day – a box of sugar-free Double D treats.
A sweet selection…It wasn’t on the diet plan, but I was under my calories quota for the day and joy, oh joy, the scales still went downwards this morning. In fact, I have to say I’m pretty up-myself about the success SO FAR on my self-devised FIT FIX Diet Plan.
Just take a look at the My Net Diary weight loss chart on the right and you can see for yourself, there’s a steady downward trend happening. Now I just have to keep going until I reach the goal weight of 64kg. I’m sure the fact that I’m making myself accountable to this Blog is part of the success too, so I’m going to keep blogging until I get there!
Choc O Jelly Rounds
I’m always on the hunt for low-cal sweetie options too, so the gift from Double D arrived with perfect timing. Just when I was getting bored with my regular stash of diet-friendly treats, they’ve brought out a new selection of lollies to choose from.
Being obsessed with chocolate, I instantly gravitated to the Choc O Jelly Rounds…
Ronnie with the mint Double D lollies
But daughter Veronica snatched up the Mint Chews before I had any say in the matter and they proved a big hit with her.
There’s also Fruit Drops, Butter Candy Drops and Aussie Gummy Bears – all made using the natural sweetener, Stevia.
Double D is an Australian owned company too and lists all the lollies as being 99% fat free, gluten free, cholesterol free, low GI and dental friendly. Guess that ticks all the boxes!
Let’s take a look at the food plan for tomorrow. Remember, Thursday is meant to be a low calorie day, so drink lots of water and herbal tea! The total calorie count for tomorrow is only 473 calories – which is close to the proposed amount in the 2/5 diet.
THURSDAY
Avocado tomato CruskitsBreakfast – Oat Bran pancakes
Snack – Herbal tea
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – 1 carrot
Dinner – I chicken pattie and papaya salad
RECIPES
Oat Bran Pancakes (based on a Dukan Diet recipe)
Ingredients:
1 1/2 tablespoons oat bran
1 1/2 tablespoons vanilla Fruche
1 tablespoon Hermestas sweetener
1 egg
Whisk together all ingredients in a small bowl and cook in a pan as you would small pancakes or pikelets. In the Dukan Diet book, fromage frais is used instead of Fruche, but it’s almost impossible to find in Australian supermarkets. Hence, this is the ONE instance where I allow a product that contains more than 5% sugar, because there just isn’t anything else out there that works. But I am open to suggestions if you have any!
THAI CHICKEN PATTIES
Lemon Grass paste500g minced chicken
1 tablespoon minced lemongrass
2 tablespoons chopped coriander
2 teaspoons crushed ginger
1/2 can water chestnuts, finely chopped
1 stalk celery, finely chopped
2 spring onions, finely chopped
2 teaspoons fish sauce
2 teaspoons sesame oil
Olive oil spray
Mix all ingredients together. Roll into large golf-ball size rounds, then squash into a pattie shape with the back of a spatula. Spray with olive oil then bake in a moderate oven for about 25 minutes, or until brown. These are also great the next day cold when you’re allowed more!
After a stellar 42-year career as one of Melbourne’s most respected newsreaders, Mal Walden will present the news for the final time next week on Wednesday, December 4th. Yes, he’s finally relinquishing the Network Ten news chair for a life of travelling, writing and spending time with family and friends.
His departure from our screens marks the end of an era. But unlike most, whose exit from the industry is usually abrupt, Mal has been afforded a well-deserved, gradual parting of ways – kind of like two lovers agreeing to take separate holidays instead of enduring an acrimonious divorce.
‘I resigned last year when the station was in a bit of trouble,’ he said. ‘There were cutbacks and redundancies and it was very unpleasant. I’d had enough so at the end of my contract I didn’t want to go on.’
But Ten made him an offer he couldn’t refuse. They asked him to stay for one more year working just four days a week for the first six months, take a long mid-year break, then return and only do three days a week. How could he say no?
Mal Walden and Stephen Quartermain‘It was the best contract I’ve ever had in my career,’ he said. ‘It was a beautiful transition because it phased me out and phased Stephen in, and it was good. It got my head around the “what am I going to do with myself when I finally give it all away” question.’
For those who don’t know, former sports presenter Stephen Quartermain is set to replace Mal when he leaves and has already been filling in on Mal’s days off.
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I’m going to write up the rest of this interview in Q & A format, because Mal and I go back a long way and I like how the conversation between us still flows easily. We read the news together for more than ten years, becoming Australia’s longest serving news duo.
Mal and I in and late 1990sI went through some old scrapbooks to see how times changed over the years. Here’s a snapshot:
Winning the ratings in 1996 – the year we started together Newspaper clipping from 1997 An old Ten News ad in 2000 Mal’s 30-year milestone in 2001 Hamming it up in support of Red Nose DayBut enough with trips down memory lane. Let’s get back to that interview:
JEN: So with more time on your hands during the year, what have you been up to?
MAL: I don’t know where the hours go. I make appointments, catch up with people and have lunches. Pauline and I might go away for long weekends, which was something I could never do before. It wasn’t that I was fed up with work. I was fed up with the ten to six Monday to Friday routine. That’s what I wanted to get away from.’
JEN: With only a few nights left to go, how are you feeling now?
MAL: I’m feeling apprehensive. I’m feeling nervous. I just want to get through that final night.
JEN: Will you be able to say a ‘proper’ goodbye? Has it been discussed?
MAL: No, they’re planning something and I’m not quite sure of the format, but I guess there will be a period at the end of the news where I guess I’ll say something like ”Thank you very much Melbourne for the last forty-two years.”
JEN: Is that the longest of any newsreader in Australia?
MAL: No, it’s the longest in Melbourne. Brian Henderson has about three or four more years on me.
JEN: Was it ever a competitive thing for you, to be the longest-serving reader?
MAL: No, because I would have been in my late seventies by the time I reached Brian Henderson’s record. I would have been too old and I don’t want to do that.
JEN: How old are you?
MAL: There are three biogs out there. One has me at 67, one 68 and one at 69. 69 is the closest.
JEN: What will you do immediately after the bulletin ends?
MAL: I’ll go back to the newsroom. The staff will be there and we’ll have drinks.
JEN: French champagne, I hope!
MAL: No, I don’t think so! We only had French once and that was years ago, when we were winning the ratings. Remember?
JEN: Oh yes, I do…
MAL: And it’s funny, but in all the years I’ve been reading news, out of 42 there were only eight or nine when we were number one. So it means you can survive in this business without being number one. They can put spins on anything. You know, I’m number one for married women with two dogs…
JEN: And what stands out as your career highlight? Apart from reading with me?
MAL: Other than reading with you…(laughter) …the 1970s was the decade that was really the most defining decade of my life. I’d come back from overseas, I’d been in radio up till that stage, I approached Channel Seven for a job and an old boss of mine – Ron Casey, who I knew from radio days – said I can’t give you a job in the news department but come on as a booth announcer, and that’ll give you a foot in the door. Well, that very first night – June 6th, 1970 – at about a quarter to six – the late night newsreader was suddenly taken ill and they asked me to read the news. And I’ve been reading ever since.
JEN: Had you ever been in front of a camera?
MAL: Yes, I had. In the mid-60s, I read the news in Tasmania.
JEN: What else made the 70s such a standout decade for you?
MAL: It was defining for me because I got into television news. Two years after I read my first bulletin, I took a cadetship and then Cyclone Tracey hit and they sent me up to Darwin as a reporter. Because I got the first story out, I was then promoted to being a journalist. Then there was Balibo in East Timor and we were all vying to go there, so, but for the grace of God… Greg Shakleton went and that was sadly, his end.
JEN: How did that affect the newsroom?
MAL: David Johnston was quite upset by the whole thing and gave television away, as an indirect result of Balibo. He just got so pissed off with what it stood for and all the cover-ups. David had an argument with the news director at the time one day, stormed out and never came back. They helped David establish a newsagency business, so when he went I became elevated to the number two newsreader spot. Before that it was Brian Naylor, then David and I was number three.
JEN: Now fast-forward to the present. What do you think about the impact of social media on the reporting of news?
MAL: I think it’s very dangerous actually. A recent example was the marathon bombing in Boston. They were all tweeting that the bomber was a Puerto Rican and was being charged, and the main media picked it up. Even 3AW ran with it, without any fact checking. There are no checks or balances with social media. But it’s only in the last few years when it’s come to the fore. I mean, it can have its benefits, like in the case of the murder of Jill Meagher, where everyone rallied, so it can be useful.
JEN: But I guess you’ve seen a lot of changes over the years.
MAL: Oh yes. I remember in ’69 when man landed on the moon, the world stood in awe as Armstrong stood on the moon. But I was more impressed with President Nixon picking up the phone in the Whitehouse and talking to Armstrong on the phone. To me, that was far more dramatic than the man standing on the moon. That was something we had never seen. So suddenly satellites closed that gap between radio being first and television was on an even playing field. It took a couple of years for satellites to be used locally, but that was the first indication I had that satellites were going to revolutionise news. And they did.
JEN: When did you first get promoted to main newsreader at Seven?
MAL: It was 1977 and I was filling in for Brian Naylor at the time. I was lying in bed listening to the radio thinking, I’ll be glad when Nails gets back because I want to go back on the road, reporting. Then there was a news flash where the reader said, ‘In news just to hand, Brian Naylor has resigned from Channel Seven and is going to Channel Nine. Seven management have just announced that Mal Walden is taking over.’ Then the phone rang and it was the publicity manager from Seven, Eileen O’Shea, and she said,’The general manager, Mr Casey, would like to see you in his office so come on in.’
JEN: And they hadn’t even asked you?
MAL: No, and when I walked into the newsroom, all I could hear was people saying things like ‘Well, that’s the end of the ratings,’ which made me feel terribly insecure. And I didn’t even want the job anyway. I walked in Casey’s office and he congratulated me and I told him I didn’t want the job. So he picked up the phone and called in the finance manager. He explained that I’d receive $60,000 a year, which sounded great, but I still said, ‘I can’t take it, it’s not what I want to do’. Then they brought in the promotions guy who bought in a picture of a brand new RX7. He put his arm around my shoulders and said, ‘Mal, take this job and the car is yours.’ And I’m thinking of my clapped out car out the front and the $60,000 a year… So I said, ‘I’ll do a deal – allow me to read the news and keep on reporting too.’ Casey then suggested I not do general news, but do special reports. So we did that. And they promoted me as the only newsreader who was a journalist, to give me credibility. And it worked. I never looked back.
JEN: Now, after forty-two years of news reading being your life, it must be hard to imagine what you’re going to do with yourself?
MAL: We’re going to take a holiday. Pauline’s got the bags packed already. She’s probably at the airport waiting for me now, actually!
JEN: After that?
MAL: I’ve got nothing planned whatsoever.
JEN: Weren’t you writing a book?
MAL: Yes, I’ve finished my book. It’s biographical. I’ve diarised every day of my life since June, 1961. I have fifty-two diaries at home. Every day there’s an article about a news story, a conversation I’ve had, interwoven with my personal life, from radio right through to this year. And of all the chapters, the last two are the most telling.
JEN: In what sense?
MAL: About what’s been happening in the last few years at Ten. It’s probably a bit close to the bone. They’re pulling out of the slump now. But that bit will never get to print.
JEN: Will you still have an association with Ten?
MAL: That’s on the cards. They’ve asked me to stay on for another twelve months as ‘ambassador’.
JEN: How do you feel about Stephen being your replacement?
MAL: I can’t think of anyone more suitable. He has skills I’ve never had and they’ll channel those into promoting him.
JEN: Looking back, have you any regrets?
MAL: Not one! Not one at all. I’ve never had to make any major decisions in my life. They’ve all been made for me. I’ve been hired, fired, promoted, demoted… The only time I ever made a decision, and it involved you, was when I was reading the weekend news at Ten. I had young kids (twins, James and Sarah) and a holiday house at Rye and Pauline said, ‘I need you at home on weekends, this is ridiculous.’ So I went and told management I needed to give up the weekend news and then you took the role, but three months later, they made the weekend news national.
JEN: And I was dumped off the weekend news.
MAL: So had I not made the decision, it would have been made for me.
JEN: So let’s wrap this up. Just one last question. Who was your favourite female newsreader to have alongside you?
MAL: Jen Hansen!
Of course!
So next week will be a major milestone for this icon of news. Don’t forget to watch Channel Ten news next Wednesday night to see Mal sign off for the last time. I’ll miss him on air, but I know we’ll keep in touch as we have done over the years. As for his future, I’m looking forward to reading that book. And there’s plenty of other options for him too. Heck, he may just even start a Blog…
Sometimes dieting sucks. Take yesterday for example. The planned JUICE FAST day as part of the FIT FIX Diet Plan. All good in theory, until I get to this wonderful charity event to play golf – the Token Blokes Day at the Heritage Country Golf Club in Chirnside, Victoria.
Felicity, Anthea, Helen and me at the Token Blokes DayThe brainchild of sports presenter Tiffany Cherry, the event was a triumph, serving to not only put the spotlight on women’s golf and encouraging more of us to pick up a club, but raised more than $40,000 for the Koala Kids Foundation, which helps children with cancer.
Tiffany Cherrry with tournament winner Shura Taft and Catherine MurphyOnce we’d finished playing, we headed inside where the champagne was flowing freely, alongside a vast array of pizza, souvlakis and hotdogs. See that mineral water on the table in the first photo? Yep, that’s mine. That, washed down my green juice which was lunch… Not NEARLY as much fun as hoeing into all the yummy stuff on offer, but it had to be done. Knowing I’m reporting what I eat in this Blog is great incentive for staying on the straight and narrow.
Cuppa anyone?It was also tough at home when I cooked the kids an easy Pasta Bake for dinner with crispy golden cheese on top. Nothing smells as good as warm, melted cheese… I was looking forward to my chocolate almond drink for my ‘main meal’, but I still really wanted the Pasta Bake… I needed something to make me feel better after all this deprivation. The best advice I have for when you’re feeling the same is to focus on something else – like TEA.
Berry fruit teasMaking a cuppa is a fabulously distracting ritual, plus there are now hundreds of new flavours to experiment with. It can take some time deciding which one to brew. Red berry flavoured teas are among my favourites. Hmmm – do I want the Temptation Summer Fruits or the Raspberry, Strawberry and Loganberry?
T2 Licorice Legs tea
The other flavour that’s brilliant for squashing sugar cravings is the T2 brand of licorice tea, called ‘Licorice Legs’. It’s best to make a whole pot of this so you can just keep on pouring. Lots of sweet flavour minus the sugar.
Chocolate tea
With my current tea infatuation going on, you can imagine how excited I was to discover THIS brand in the supermarket on Sunday. CHOCOLATE TEA. Wow – my two favourites combined. It HAD to be a winner. Now was definitely the time to test it out.
Sadly, the flavour did not live up to its name. There’s barely a hint of chocolate in the mix, but loads of over-powering cinnamon going on. And something else that’s just weird… Not on my recommended list. Better off just making a hot chocolate with skim milk!
Now back to the food for the FIT FIX Diet Plan. I gave you the food lists for Monday and Tuesday yesterday, but not the recipes. So if you’re interested, here they are!
(BTW – a small omission on my part – I forgot to add ‘half an avocado’ to the beef salad for the lunch listed today. Oops, sorry…)
TUESDAY DINNER – Stir-fry garlic prawns and veggies
Ingredients:
Lemon Grass paste750g uncooked prawns
2 tablespoons chopped mint
2 tablespoons lemongrass (I prefer to use the paste in a tube for convenience)
2 cloves crushed garlic
1 teaspoon lemon rind
3 tablespoons lemon juice
1 teaspoon sambal oelek
I tablespoon peanut oil
I packet fresh baby sweetcorn, sliced
1 bunch broccolini chopped
(NB – for those, like me, also cooking for kids, add a batch of angel hair pasta that you can stir in AFTER serving your own meal, to give them what they want.)
Mix all the ingredients from mint down to sambal in a bowl and add the prawns to marinade for about half an hour.
Heat the oil in a pan and stir-fry the prawns until they change colour. Then add the chopped veggies and stir-fry until tender.
WEDNESDAY DINNER – Mongolian lamb stir-fry
Ingredients:
750g lean lamb strip
Always keep some Sambal Oelek in the fridge for when you don’t have fresh chilli on hand1 tablespoon peanut oil
2 onions, slice
2 cloves crushed garlic
3 spring onions, sliced
1/2 red capsicum thinly sliced
2 red chillies, finely chopped
2 teaspoons cornflour
2 tablespoons soy sauce
1 tablespoon oyster sauce
1/2 cup chicken stock
(NB – again, if cooking for a family, you may like to serve their meal on top of a bed of steamed rice.)
Heat oil in pan and add lamb strips. Stir-fry then set aside.
Stir-fry the onions, garlic, spring onions and chillies for 2 minutes.
Mix the cornflour, soy sauce and stock in a cup. Return lamb to the pan and add the cornflour mixture and cook for about 3 minutes, or until it thickens slightly, then serve.
That’s enough for today. Apart from saying that, yes, I am sticking to the food plans and so far, have not broken the ‘rules’ either. Well, apart from Saturday, but that’s the allowed DAY OFF, so I’m doing okay. And I’m still down to 68.4kg so it IS working! More food plans and recipes tomorrow. Happy eating!
When I look back at how I survived the first week of the FIT FIX Diet Plan, the one thing that stands out is that for the first time in AGES, I had FOUR alcohol-free days in one week. I’m sure that’s a huge part of why I dropped weight quickly in week one. And while that’s been great, I fully expect the weight loss to be a lot slower this week.
I’m having a JUICE FAST day today, which in effect gives me another day off from calorie counting. And cooking! Well, I’ll whip up a pasta dinner for the family, but it is a relief not to have to think about food for myself all day. Just crack open a bottle of juice, down the hatch and we’re done!
Monday’s cooking sortedAnother reason I expect the weight loss to slow this week is that I won’t be able to exercise quite as much as I’d like. Various work and family responsibilities will take priority, so I’ll try my best but there aren’t quite the same gaps in the diary for gym time that I had last week… Even this morning, the scales tipped upwards a fraction after a heavier meal last night with steak, mushroom, onion and broccoli.
But I am looking forward to getting stuck into those juices again. Even though I enjoyed my piggy lash-out on Saturday, sugary food didn’t taste quite so fabulous after a week of being a health-food junkie. And I didn’t feel that great after eating all that sweet stuff, plus it took much longer to get out of bed yesterday morning as a result. Or maybe that was the wine?
SNACK TIP
An easy and tasty snack
Yesterday I stuck to the food plan listed in Friday’s Blog – Keeping It Simple – but substituted one snack item after going to the supermarket and finding this! You may have discovered it already, but it’s new to me. Philadelphia Chive and Onion cream cheese – mmmm… Spread it on a couple of Cruskits (both items meeting the less than 5% sugar rule) and it’s a great simple, tasty snack.
Now let’s have a look at the first few days for this week’s food plan:
MONDAY – Juice Day, (juices from Pressed Juices)
TUESDAY
Breakfast – The Muesli, yoghurt and frozen berries
Snack – hard-boiled egg
Lunch – Cold beef, lettuce and tomato salad
Snack – Tamara strawberry yoghurt
Dinner – Stir-fry garlic prawns and veggies
WEDNESDAY
Breakfast – Berry smoothie (using Swisse Slim Shake protein powder), Greek yoghurt, frozen berries and skim milk
Snack – celery
Lunch – Ham, spring onion and tomato omelette
Snack – Body LoCarb Bites (chocolate protein balls – still under the %5 sugar rule)
Dinner – Mongolian lamb stir-fry
Normally, I would vary the stir-fry options, rather than have a stir-fry two nights running, but for various logistical reasons, Thursday’s dinner will need to be cooked in advance, so that’s the way it’s panned out.
My favourite – chocolate almond mylk
Plus my daughter was nagging me for prawns so I caved and slotted that dish in for Tuesday. And stir-frys really are a great low-fat, tasty food option. More about the recipes later. Right now I don’t have to think about cooking with my favourite chocolate almond ‘milk’ waiting for me in the fridge for tonight’s main course. Yum.
