Skip to content

Posts tagged ‘Dinner’

A[nother] typical day eating the MND way!

MND packs in a lot – and I mean a LOT – of nutrients in a typical day, and I am asked every day for more meal ideas, recipes and meal plans. I know I have posted “a typical day of eating the MND way” before, but you keep asking for more, so here is another!

Breakfast!

Eggs and greens, the MND stock favourite breakfast. There are so many things you can do, this is never the same any two days, it always comes out different. It only takes 5 minutes, it’s simple, tasty and nutritious. The greens are not cooked to oblivion, they are only in the pan for 4 or 5 minutes at most, just enough to warm then up and soften them a little. In those 4 minutes, spinach will cook completely, but broccoli will remain almost raw.

MND Eggs and Greens Eggs n greens

 

Mid-morning I usually snack on a white grapefruit. Sometimes I will also nibble a few almonds during the day if I am hungry.

Lunch.

I’m giving you two lunches from the last week here.

First we have a chicken-and-greens stir fry. Please don’t ask for a recipe, I don’t know, I just throw it all in! Really, no plan, just cook! MND cooking is so simple, and that’s why no two meals ever come out the same. IMG_6103

I soften a teaspoon of dripping in my pan, dice up some chicken and throw it in, brown off the meat, then chop up and throw in as many veggies as I can lay my hands on!

I stir-fry it all around for a few minutes – again, we don’t wanna nuke those veggies, just warm them up, soften the stalks, make it a hot meal for a cold winter’s day, that’s all – and then season with fresh herbs or spices.

It’s all super simple stuff cooking the MND way!

Another day I was short of time and had to go out. I made a smoothie – 2 bananas, 1 whole avocado, some water and an entire bag of spinach. I got this glass full to drink at home, and as much again in a flask which I took out with me for an afternoon snack.

Green smoothieBoom! Tasty and filling without having to find the time to sit and eat a full meal.

 

Skipping meals:

As an aside, there have been a couple of days over the last week when I was just way too busy to eat 3 meals. One day I was too busy for lunch AND out in the evening, so I just had a huge eggs and greens breakfast (I mean huge, we’re talking a whole head of broccoli, cabbage, half a bag of kale, half a bag of spinach, some mushrooms and 7 large free range eggs!) and then snacked throughout the day on 2 apples, 1 grapefruit and a small bag of mixed nuts. That was it, all day.

Another day, I was out running for an hour in the morning and then ran out of time for breakfast, so had a grapefruit and that was it. I had a large lunch of meat and greens, then I was away that evening, travelling and in late meetings, so I skipped dinner and just had an apple mid-evening while driving and a couple of handfuls of mixed nuts late before bed.

When your body is free from the “sugar-insulin-roller-coaster” and you use stored body fat as your primary source of fuel for energy, then you don’t always need 3 set meals per day at set meal times. I just eat when I have time and when I feel hungry, not when my watch (I don’t wear one!) tells me to eat!

 

Dinner!

Finally, here are two dinners for you, from the last week. Meat feast

We have a real ‘meat feast’ first – I made a chili using pigs livers, pigs kidneys and some prime pork tenderloin, all cooked up with tomatoes, red pepper, mushrooms, chili, cumin, paprika and pepper, and served with lashings of fresh steamed veggies on the side. This meals packs more fresh whole food nutrition than most “normal2 people eat in a week – in one meal!

I have one thing to say about this meal – Boom!!! Have it!

Finally, another evening last week I knocked up a run-of-the-mill chicken and veggies dinner. I roast chicken portions in the oven, steam my veggies, then chop it all up and mix together. Chicken and veggies

Some times I make this as a stir-fry, sometimes in the oven. If I want my veggies crunchy then I tend to stir fry them quickly…if I want my chicken moist and tender, I tend to over bake it. If I am doing mountains of veg for lots of people, I’ll steam my veggies.

No two days are ever the same!

Get in!

Pack in those nutrients folks! 15 to 20 servings of vegetables and fruit every day, nutrient-dense organ meats, pastured meat, fresh whole food, it’s not hard! Every day, add 2 or 4 litres of water too, that’s the way we MND it!

Get cooking! Enjoy, see you!
Karl x

 

 

 

 

 

MND home cooked food on a budget

What is this post about?

– Eating the MND way on a budget

– Cooking ‘real food’ when away from home with restricted resources

– Managing with only the most basic cooking facilities

– Travelling and still eating healthily – and affordably

– Eating to fuel lots of exercise

MND on holiday!!

‘Team MND’ recently took a holiday – a week hiking in the French Alps. We rented a small and very basic apartment and went hiking every day,  which was great fun. I’ve not got time to write an extensive trip review, and I don’t suppose you want to read it anyway! So I’ll stick to the relevant and interesting stuff.

We hiked for 5 days, covering between 11 and 17 miles per day, and climbing an average of 4500 to 7000 feet per day. On average, we spent about 10 hours out on the hills each day, and our average daily mileage was 14 miles, and 6000 feet of ascent, 6000 feet of descent. Read more

Eating the MND way every day – 17-a-day average!

Some days, actually pretty much every day, I am asked what I eat.

I eat an EXTREMELY nutritious diet, and this is important.

I have written about this, and it would be WELL WORTH you taking some time to read these links in this post, as this is fundamental to what MND is all about.

See, I don’t want an ‘average’ life, I want an exceptional life, so I don’t want to eat an ‘average’ diet, I want to nourish my body with exceptional nutrition. I don’t want to die at an ‘average’ age, I want to live to an exceptional age. I don’t want ‘average’ levels of energy, I want exceptional levels of energy. I don’t want to have the body of an ‘average’ 45 year old looking back at me in the mirror next year, I want to have an exceptional physique for a 45 year old. I don’t want to ‘show up’ in my career, my relationships or my sports at an ‘average’ level, I want to be freakin’ exceptional in every way that I can be. Maybe I’m an arrogant prick with lofty ideas, but if so, then to hell with it, that’s who I am, follow me or go read some other blog, ‘cos this is who I am and this is what I want and this is what MND is all about – you either ‘get it’ and like it, or you don’t.

I believe that packing my body with super-nutrition will help me achieve my goals…it’s certainly been serving me very well for the last few years. I have written about some of the advantages – as I see them – of this lifestyle, try reading these:

7-a-day offers health benefits and protection from cancer. Eat the MND way and get 17-a-day
– it’s long, I don’t care, it’s bloody good stuff, I urge you to find the time to read it and share it with everyone you care about!

And this – How eating an extremely nutrient rich diet can help you resist the signs of ageing

Another long one, sorry peeps: Are all calories created equal? – you need to read and understand this post, there is NO ROOM for “empty” calories in my diet. I want every gram of food I eat to offer me something, FUEL MY FIRE for LIVING, I don’t have the spare energy to eat crap that slows me down, I’m a man on a mission in life and every scrap I eat has to feed my body to do everything I want it to do – if those calories ain’t packing nourishment, I ain’t eating them!

And finally – It’s not just about weight loss!!! Skinny people die too!

So I thought I would post up just what I eat to pack in that AVERAGE of 17 servings of vegetables (and some fruit) every day.

Eggs and greensTurkey and greens

Breakfast – eggs and greens. That’s 5 eggs, and then there is broccoli, kale, dandelions, spinach – more greens than eggs!

Lunch – turkey (free range) and lashings of veggies (including some deliciously sweet yellow courgette that my big sister grew in her allotment – delicious, thanks Sis, way tastier than supermarket courgettes!) (sorry, no idea why WordPress has put that image up on end like that!)

MND steak and kidneyLarge egg salad

Dinner – MND home made kidney and steak and veggies. This is a kinda whacky MND version of steak and kidney pie…only we don’t eat pie, so we use veggies as carbs instead of pie casings! Otherwise, it’s just lambs kidneys, some tasty steak, loads of veggies and some herbs.

And if it’s warm weather and I don’t want 3 cooked meals in one day, maybe I’ll have a salad – when I make salad, I forage leaves from my garden, dandelions from up the lane, and my salad looks like art on a plate. I love a big salad!

During the day, I will eat 1 whole white grapefruit, and probably 1 apple.

THAT, is how you get 17 portions of mostly vegetables in you in 1 day, EVERY DAY, and enjoy your food.

If you want to know what a ‘portion’ is, you can download booklets and wallcharts here – http://www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx

MND is not “just another paleo diet” – if you know my story then you’ll know I was paleo 3 or 4 years ago, but I found the paleo movement getting all bent out of shape by too many people who think it’s just an excuse to eat their own body weight in bacon every day and lift heavy things. When they start making “paleo chocolate muffins” I moved on…caveman didn’t eat bloody chocolate muffins!!!

See my thoughts on the paleo diet here – Paleo-Reality Part 1: What’s right and wrong about paleo diets.

MND – fuel for inspired living.

Who’s with me?

 

You think my food is boring? Try taking a look at your LIFE!

Someone recently said to me “Oh man I know it’s healthy and all that, but a lot of your food looks really boring, you eat the same thing all the time, eggs and greens, nuts and fruit, meat and veggies, it’s so boring. Don’t you want Chinese take away and pizza and chips and curry and loads of different things every week? Come on mate, you only live once, have some fun! Don’t you get bored?”

Erm, no, I don’t, thanks. Fortunately, I actually have enough going on in my life that I don’t need to look to my evening meal to find something thrilling and exciting in my day. Read more

Getting the macronutrient balance right – the simple way, with MotherNaturesDiet

I was recently asked for my advice on macronutrients in a healthy diet:

  • How much protein should I eat?
  • You seem to advocate a very low-carb diet. Should I eat more carbs, where do you get your energy from?
  • Do you eat lots of good fats?
  • What about saturated fats? Omega-3’s? Oils?
  • 3 meals per day, or 4, or 5, or 6?

I believe that eating has gotten far too complicated, we are all wrapped up in measuring calories, macronutrients and micronutrients, when I believe that if we are eating the right foods, then such ‘scientific detail’ is not really worth worrying about too much, not for most people. Read more

2013 Popular Posts #5: 127 Weight Loss Tips from MotherNaturesDiet

127 Weight Loss Tips from MotherNaturesDiet
– your free eBook

Back in November I published a little book of weight loss tips and this has proved to be the 5th most popular post of 2013.

So many people are looking for good advice to help them lose weight, and they find the ‘diet industry’ awash with rip-off solutions and supplements. Well here is a solution for you, and one that won’t cost you any money, and it doesn’t involve buying supplements, so-called ‘superfoods’ or some new-fangled piece of home workout equipment.

Please download this free book and share it with your friends and family if they are interested in being healthier and losing unwanted excess weight.

https://mothernaturesdiet.me/2013/11/07/127-weight-loss-tips-from-mothernaturesdiet-free-ebook/

As you have probably figured out by now, MotherNaturesDiet is the no-tricks, no-gimmicks, common-sense approach to good health and fitness. That’s all you’ll find in this little book, just lashings of common sense and simple ideas, things you can do to lose weight and feel great.

Enjoy!

Meal Replacement Drinks – the Bad, The Worse and The Plain Ugly

This post is the second in a series of lengthy posts exposing the reality behind the lucrative market for diet and health supplements.

The first post in this series can be read here: Beware of health and wellness industry rip offs

For the last year I have been gathering my thoughts about MEAL REPLACEMENT and weight loss shakes. In this post, I will expose what I think is wrong with liquid meal replacement diets, I will look briefly at the companies selling these solutions to a confused public, and one by one, we will look at the ingredients and nutritional composition of several of the best known brands on the market.

 

If you don’t want to read this lengthy blog, then I’ll summarize it all for you here in simple bullet points.

  • They are all fake, synthetic formulas. Synthetic vitamins and other nutrients do not give your body the same benefits that natural nutrients do when consumed in whole fresh foods
  • Heavily processed powders full of synthetic ingredients, artificial sweeteners and chemically processed sugars have NO PLACE in a healthy lifestyle, in my opinion. Many of these shakes contain soy, rice, sugars, dairy (whey protein) and ‘fillers’, cheap sugary carbs to pack the product out and give it enough calories to fill you up
  • Meal replacement shakes, when taken as a weight-loss strategy, are not sustainable for the long-term. Any temporary behaviour can have a temporary effect. However, it requires long-term, permanent lifestyle change to effect long-term, permanent health and body changes. If you want to lose weight permanently, change your lifestyle, don’t resort to some powdered supplement as a quick-fix, short-term solution
  • You should be aware that many of the most popular meal replacement shakes and weight loss shakes, are sold under MLM (Multi-Level Marketing) schemes (what we used to call pyramid selling schemes but for some reason we are not allowed to call them that any more). These companies are not set up to help make you healthy, they are set up to make their founders and senior staff very rich. Pyramid schemes only work while people keep buying the product, so the goal is to get you in, get you on the program and keep you buying – your health and weight loss has nothing to do with it
  • The list of ingredients should be scrutinized rigorously – look for sugar, sugar and more sugar
  • The list of vitamins and minerals that the can, tub or packet claims the shake will deliver, cannot be taken as a definitive guide to what your body might absorb and use. You need to understand how synthetic nutrients are absorbed differently to nutrients delivered in real whole food, in order to understand why this is so
  • Meal replacement shakes are expensive, and that is money that you could spend on high quality, real, organic food. I never understood why people fall for these marketing tricks of the ‘diet food’ industry. I see it this way: if you are overweight, it’s extremely likely that you have either been eating too much food, or too much cheap, low-nutrient, high-sugar, junk food. Either way, just eat less, and eat real, plain, simple food. Think about it – SAVE money, just eat less. The solution to losing weight isn’t “go out and buy loads of extremely expensive powder to mix with some milk or water and spend half the day feeling hungry” – surely, the solution ought to be “eat less”. See, a solution that saves money, not one that costs more. Common sense thinking

Read more

Stop overeating: switch to eating simpler meals using fewer ingredients

I recently wrote about how so many people opt for sugar-laden tasty foods in preference to vegetables, in large part because their media-shrivelled brains crave constant hit after hit, and sweet tasty foods is one big way to get that hit. People have forgotten that food is really just fuel, it is there to sustain us living and breeding and functioning. But for far too many people, food (and the art of creating a meal) has become a leisure activity in its own right.

To many people, eating has become a hobby, a favourite pastime, and a distraction from the many areas of their lives that are less than fully satisfying. In my opinion, (and you must remember that everything on this blog is just that, a collection of my personal opinions) food is just fuel, and it is not meant to be a hobby to indulge in every day.

I have nothing against preparing a delicious meal for a gathering of friends. The 'tribal feast' has surely been a part of human culture since long before we developed language, agriculture and society. No doubt tribes would gather and feast after a successful collaborative hunt millions of years ago. I too enjoy cooking a feast for visitors and enjoying a tasty meal with several courses as the centre of such a social gathering…but I’m talking once or twice per month, not 7 days per week. Too many people treat their evening meal as the highlight of their day, and they focus their attention and energy on preparing that meal and making it as tasty, fancy and satisfying as possible.

Read more

Sick of Eating Meat!!!

This ‘headline’ will get the attention of my vegetarian friends!!

I trained hard early this morning, then came home and needed a good breakfast to feed my body after training, and to nourish me for the day, as I went out rock climbing all day and I knew I probably wouldn’t get the chance to eat much during the day.

As you know, if you have been reading this blog, I eat a lot of meat. Animal products make up about 50% of my diet (measured by calories) and fruit and veggies make up the other half. I like meat and when I started on my ‘paleo’ journey it seemed like a treat to have so much tasty meat in my diet...succulent roasts for lunch, juicy sausages and eggs for breakfast, tasty chicken any time, any day, any meal. But I have to say, since I massively ramped up my meat intake about 10 months ago, that novelty has now worn off, and while I still enjoy the majority of my meals, there are days I feel like I can’t handle any more meat!!

Read more

What to eat for Dinner

As I noted in the previous post, talking about lunch, my evening meal is NOT my main meal of the day. I have my main meal at lunchtime, and I eat quite light in the evenings. This works for me in lots of ways, and I have been doing it for several years now and have got quite used to it. Now, I hate to eat a big meal in the evening, and go to bed feeling full, it disrupts my sleep and makes me feel fat and uncomfortable.

I like to go to bed feeling, well not hungry, but ‘bordering on getting peckish’. I admit it’s a bit of a balancing act...go to bed too late and hunger starts getting to me before I have a chance to fall asleep! But if I get it right, I sleep so much better and wake feeling clean, lean, empty. No more sweating in the night. No more feeling dry and thirsty in the night. Digestion is one of the most intensive internal processes in your body, your digestive system uses a huge amount of your own energy...it’s thirsty work, and demands water to help, hence why we often wake thirsty and dry in the middle of the night after a big evening meal.

Vegetable soup

So in the evenings, I have a bowl of homemade vegetable soup most days...

Read more

Over-eating

I have over-eaten at dinner time the last two evenings. As I continue to learn how to cook on this Aga, I slow roasted a shoulder of pork the other evening, served up with tasty green veggies and it was yummy, but I ate too much and felt full all evenings afterwards.

Then last night the BBQ was delicious and I ate too much, and felt stuffed afterwards.

Read more