Tag Archives: Healthy Eating

Sun shiny, brand new.


How fortunate we are to be blessed with skies so blue and warm sunshine to start the year, it should put a spring in my step, but no actually I’m happy to sit, face smiling upwards, eyes closed soaking up the liquid Vitamin D. This does not mean I’m not planning, creating and goal setting, I’m just doing it in my mind, occasionally on a piece of paper but definitely procrastinating from sitting inside, typing away.


For those that live in Spain will know our houses are built to stay cool, thus in the winter months, no matter how warm outside, there is often a chill indoors,in-fact we have to open all the doors and windows to let the heat it.  To light a fire before sunset is a luxury, many of us hardcore ‘campo’ (countryside) folk don’t partake in, but on the going down of the sun, fires are stocked, shutters closed and the evening hibernation commences.

We are on our last few days of the Christmas holidays, though we have chosen to take a mid-week break in feasting and frivolities to give our livers and stomachs a breather, before our last celebrations of “Los Reyes’ the 3 Kings on Saturday, when we will feast once more with friends.

New Year resolutions are still in the thinking stage, I look back in amazement that I actually completed those I made in 2017 !!

  • DRYJAN – YEP !
  • Walk 100 miles – I actually walked 1200 !


  • Loose 15kgs – I actually lost 20 !
  • Climb a Virtual Everest – 8848m – I actually climbed 6.9 !
  • Walk part of the Camino de Santiago and get my Compostella – YEP !


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So I’m going along the lines of continuing my above efforts, carrying on walking, great for thinking time, breathing in the scenery and keep my back moving and delaying surgery . Adding a few more mountains to my tick list, and walking the Camino Finisterre and Muxia. This Camino route pre-dates Christianity, as pagans would head to Fisterra on the Costa da Morte (Coast of Death) where they believed the sun died and the worlds of the dead and the living became closer.

Food and drinks wise I aim for control, I need to loose my ‘All or nothing‘ characteristics, that personality trait though I feel may live in me forever and is actually what I’m renowned for, and I quite like me 😉 So I’ll enjoy my

So I’ll enjoy my Feast Days, and add the odd couple of fast days when necessary, I know that works for me. Fortunately, there is an abundance of fresh and vibrant local ingredients to whet our appetites, and whilst the sun shines we can enjoy

Fortunately, there is an abundance of fresh and vibrant local ingredients to whet our appetites, and whilst the sun shines we can enjoy light and healthy and often raw lunches & smoothies, and by night comforting one-pot’s full of vegetables, herbs and spices.


Berry Bursting Smoothie.

Whizz together.

1/2 frozen Banana.

Handful of frozen berries.

250 ml coconut water.

1/2 Tsp of Macha powder.

Tbsp of fresh mint leaves.


New ideas for cultural, gastronomic, charity and hiking days for my business La Rosilla – Lifestyle and Food are in the pipeline, collaborating with like-minded people and businesses, who celebrate and promote this beautiful and unique area we live in.

So welcome 2018, you’ve made a sun-shiny, brand new start.

Keep up the good work and watch this space.



How long does getting thin take ?

How long does getting thin take ?” asked Pooh anxiously ……

A question I know I ask myself often, especially after the 1st week on a new healthy eating regime…Note the non use of the D word !!!  Well I suppose it takes as long as it takes, everybody’s different, but as long as you know you’ve done your best most of the time, the getting thin bit will happen, but the health benefits, will happen almost instantly.

My emotions, and mood, have certainly peaked and troughed, moments of euphoria, moments of weakness & exhaustion, but one the desire to succeed has stayed with me. Being in the right frame of mind, is the most important factor of any new plan, it falters and wanes at some point, but re-focusing on your goal, stopping and thinking, taking 5 is all sometimes it needs to get back on track.

And don’t forget,changes should be for the better and for ever (note to self *take note*), they are not a punishment for your past, but for a brighter healthier future, indulgences of the food and drink kind, can be enjoyed, just make sure you enjoy them, don’t beat yourself up about them,make the conscious choice that is right for you.

O.K enough of the sermon…some tasty tips for you now, and some small changes that can make the world of difference to your wasitline, mood and overall well beingness ( Not really a word, but you know what I mean)

Eat 3 meals a day and 2 small snacks- This will keep you fully charged, without any dips in energy and willpower.
Try starting the day with Hot water and a slice of Lemon before your normal, Cup of tea or coffee, this will just help the cleansing process of the day for you.


  • Scrambled egg, with grilled tomatoes and dry fried mushrooms, with oregano.
  • Ruby Grapefruit with a teaspoon of Cane Honey.
  • Bran flakes, with chopped banana and skimmed milk.
  • Natural Yogurt with a handful of dried fruit, and a sprinkle of omega seed mix.

Now some foods for instance like nuts, avocado etc are avoided as people are aware their calorie content are high, well this is the case but their health benefits, far out way this, and your body uses their nutrients for your well being, so enjoyed in small amounts they are vital as part of a healthy D !

  • Crudites with homemade healthy hummus
  • 5 dried Apricots.
  • 5 Brazil nuts.
  • Piece of fruit – best to eat whole fruit as it will have less calories that a glass of Fruit Juice, and the fibre in the fruit helps with the digestive process.
  • 2 small squares of dark chocolate – A least 70% cocoa solids.
Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries).

This is a fascinating report on how to taste and appreciate chocolate, why not have a go. Click here for the details.

Depending whether you enjoy your largest meal of the day at lunchtime or evening, they are interchangeable.  If you do eat your main meal at night, try and enjoy it at least 3 hours before bed, to give you body chance, to digest it.  This will aid restful sleep, and avoid gaining pounds from unused calories.

Lunch and Main Meals.

Here the key is to let your imagination flow,  be adventurous, and create a variety of dishes, we all know “Variety is the spice of life“, if you get bored of the same old food, you may look to snacking, or feeding your cravings with not such good options.
The main key here should be fresh, in season and tasty and filling.  Options are endless.
Find a plate that is of average size, (25cms) and only fill it 3/4 full, this then will keep your portion sizes under control.  Fill the majority of the plate with vegetables or salad, and then the rest with either Protein (Meat, eggs, beans etc) or Carbs ( Rice, Pasta, Potatoes etc)
See you if can go meat free every other day, on two counts, it will make you look for other proteins to satisfy you, and will help your Purse strings too .
Season, with fresh herbs where possible, make lively salsas, and stir in coriander and parsley, refreshing and vibrant on the taste buds too.  When using dry herbs and spices, dry fry them in a pan first to release their heady aromas.
Make your own herb garden, and keep handy to the kitchen so you have herbs on tap !

Use vinegars and lemon juice to dress salads, and Fab Friend to salads is a reduced Balsamic vinegar, which adds a hint of sweetness.

Make homemade soups, with any vegetable that is in season, and keep a pot in the fridge, ideal as a snack for a healthy cup of soup.

Try and include sustainable fish into your plan, Langostinos and dipping sauce, can be a luxurious treat, and grilled Sardines at the Chiringuito no problema,enjoy with pleasure.  Oily fish is very important in your plan.

Don’t think I’ve forgotten, the taste of sweetness, sometimes that’s all we want… their are many puds you can enjoy….Homemade jellies, using fresh juice, Meringues (fat free), sorbet, ice lollies. dried fruit.
There are many excellent recipes, to suit all diet types on The BBC Good Food Site
So in a nutshell ;
  • With small changes you can see big results.
  • No D word in sight !
  • Embrace celebrations with gusto, and indulge with what you choose, without regret.
  • Eat calmly, and thoughtfully, acknowledge what you are eating and enjoy.
  • If hunger is not the problem, than eating is not the answer.
  • Drink lots of water.
  • There will be times in the month, hormonal, stressful & testing.  Breath deeply, take stock, talk it over with someone, or take 5 me time minutes, before comfort eating.  If you choose to comfort eat, enjoy it, then move on.
So happy eating, enjoy your road to a new you, and don’t forget its
good to talk be it virtually 😉 or face to face.
Lynsey x