My Journey back

Week 13

My Good and Bad Food Habits

Ever since I started my weight loss journey, I had to change my diet. I came across several articles which look at the good and bad food eating habits. Before I share the articles, I wanted to share my good food habits and the bad food habits I had to say bye-bye to.

My 5 Good Habits

  • Tracking my food, use an app to write what I have eaten or plan my meal. This app kelps track how much protein, carbs and fat I have consumed.
  • Drinking water-Before I started my weight loss journey, I used to skimp on water, will go one day without drinking more than 750ml of water. I have changed that habit and I drink at least 2000ml of water. I try to drink at every hour. 
  • Exercising-I am happy to say I have been exercising for several years and my aim is to keep exercising until I am old.
  • Eating Breakfast- I have never skipped breakfast. I always make sure I have something to eat. The advantage of being a morning person is you wake up early and make breakfast. I sit and eat my breakfast.
  • Not dep frying my food- stopped frying my food and started grilling, steaming, or boiling. 

My 5 bad Habits I had to stop

  • Drinking soft drinks–stopped drinking soft drinks such as juice or sodas. I only drink them when I am invited for dinner or lunch, but I usually go for water.
  • Junk food–stopped eating junk food every Saturdays, I eat healthy foods and on my cheat days I don’t overindulge. Junk food is a once in a lifetime thing now.
  • Eating the wrong food after exercise. Many years ago, I used to exercise in the afternoon and have a biscuit after a workout or a slice of cake… yeah, that is bad. I now usually have a banana if I exercise in the afternoon. I changed my exercise routine to morning workouts and have a proper, notorious breakfast.
  • Mindful eating. Had to stop scrolling my Facebook page when eating.


8 good and bad food habits.

9 bad eating habits and how to break them.

Top ten worst eating habits.

Eating for better health.

Chermoula Chicken


So this weekend I cooked for the whole family.   This recipe is perfect for large families coming over for lunch or dinner.  All you need to do is marinate the chicken the night before and when you are ready to cook place it in the oven or grill.  This dish is loaded with spices, cumin, paprika, dried chilli and coriander.


1 tablespoon crushed chilli

1 tablespoon paprika

1 tablespoon ground cumin

2 onions quartered

1 teaspoon chopped ginger

2 garlic cloves

2 bay leaves

2 tablespoon chopped coriander

125g olive oil

½ lemon juiced

2 kg chicken thighs

salt to season



In a food processor add all the spices, onions, ginger garlic, coriander, bay leaves and lemon.  Process until it is a smooth puree.

Place in a bowl for ten minutes to let the flavours develop.

Add the chicken thighs and mix well.  Let it marinate in the fridge overnight.  (The longer you leave it the better)

Preheat oven to 220ºC for ten minutes or until oven is hot.

Remove two trays and line with non stick baking paper.  Place chicken on the trays and place in the oven.

After ten minutes reduce heat to 200º.

Bake for 30-40 minutes or until cooked thorough.



This dish serves 16











Bombay Chicken and Cauliflower Rice



When I read the recipe I was hesitate to use balsamic vinegar but I was glad I used it.  The vinegar gave the chicken a tangy taste and it worked well with the yogurt and spices.


For the Chicken

240g chicken breast or thighs

3 tbsp. natural yogurt

½  lemon

1 tsp curry powder

1 tsp turmeric powder

1 tbsp. balsamic vinegar

1 cloves garlic

1 cm ginger

Salt to taste


For the cauliflower rice

½ cauliflower

½ onion

1 tsp. turmeric

1 tsp. curry powder

1 clove garlic

1 tbsp. olive oil



For the Chicken

Add all the ingredients in a bowl and mix.  Coat chicken with the marinade and set aside for 30 minutes or longer.

Preheat oven to 220ºC fan force. Line baking tray with greaseproof paper.

Add the chicken and bake until golden brown or to your liking.


For the cauliflower rice

Cut up cauliflower and place in the processor. Process until it resembles rice/

Add the olive oil in a pan on medium heat.

Cook the onions for 5 minutes or until  it’s soft.

Add the garlic and  spices and cook for a minute or until fragrance.

Add the cauliflower and cook for 5 minutes.

Season with salt.


This dish serves 2


Try these rice dishes

Chick Pea Curry

Moroccan Cauliflower Rice and Lamb Curry

Spinach Rice and Sambal Salmon









Kale and Spinach Stir-fry chicken


Kale and spinach are  loaded with vitamins A,  vitamin K, folate and magnesium which are all super foods.  This dish is easy to make and delicious.


500g  diced chicken

250g of mixed kale and spinach

1 onion

180 g Soba Noodles

1 tbsp. tamari

2 tbsp. olive oil

Handful of cashew nus



Cook noodles according to packet instructions.

Fry the chicken with 1 tbsp. of olive oil in a non-stick pan. Once chicken is ready set it aside.

Pour the reaming olive oil in a pan,  Place the onion and cook until soft.

Add the spinach and kale, cook until it wilts.  It should take 2-3 minutes.

Add the chicken, noodles cashew nuts and Tamari and stir trough for a few seconds.



This dish serves four.

Instead of Tamari, you can use your favourite seasoning.


Try these spinach dishes

Crust less Chicken Quiche

Spinach Rice and Sambal Salmon









Moroccan Cauliflower Rice and Lamb Curry


Not only is cauliflower tasty it’s loaded with antioxidants’ and a high source of fiber.  Try this delicious cauliflower rice cooked in Moroccan species served with a simple lamb curry.


For the Cauliflower Rice

I cauliflower head cut in florets

2 tbsp. Olive oil

1 leek thinly sliced

1 clove garlic crushed

1 tbsp. curry powder

I tsp. Moroccan spice

1 tsp. cinnamon

1 tsp. salt


For the Lamb curry

500 g diced lamb

1 onion

1 garlic

A small piece of ginner

1 tsp. paprika

1 tsp. garam masala

1 tsp. curry powder

1 canned tomatoes

1 tbsp. olive oil

Salt to taste



For the Cauliflower rice

Place the cauliflower florets in a food processor and process until it resembles rice.

Put the olive oil in a pan on medium heat.  Chop the leek and place it in the pan with the crushed garlic  and cook it for  4 minutes.

Add the spices and cook for a few second or until fragrance.

Add the cauliflower and cook for 5 minutes.


For the Lamb Curry

Put the olive oil in a medium heat .  Add the onions in a non stick pan and cook until soft.

Add the garlic. ginger and spices cook until fragrance.

Add the canned tomatoes and cook until it boils.

Add the lamb and salt and let it cook on a medium heat until meat is properly cooked.



This dish serves 4.

You can use your favourite spice instead of Moroccan.

Try these curries with cauliflower

Bombay Chicken and Cauliflower Rice


Lamb Korma





















Strawberry Bagel


A simple and fast breakfast to make if you are running late.  It takes less then ten minutes to make.  Cream chesse, bagel and strawberry are a perfect match.


4-5 large strawberries
cream chees
1 tsp. shredded coconut


Spread cream cheese on slightly toasted bagel.
Place chopped strawberries on bagel and sprinkle shredded coconut.

Feel free to put a tsp. of coco powder instead if shredded coconut.

Try these simple breakfast dishes

Salmon Bagel

Tropical Fruit Salad

Blueberry Smoothie


Stir-fry Chicken


Try this simple stir-fry, the vegetables and chicken cooked in tamari which gives the tangy taste and the cashew gives it the sweetness and crunch.

250g Chicken
1/2 onion
1 garlic
2 cups of mixed vegetables
90g Soba Noodles
1 tbsp. Tamari
Handful of cashew nuts


Pour 1 tbsp. of olive oil in a wok and pan and fry chicken on a medium heat till it is cooked. Once it is ready, remove it and place it aside.
Cook noodles according to packet instructions.
Place chopped onions in the wok on a high fire, fry until it is soft.
Cook garlic for 30 seconds
Add your mixed vegetables and fry for 2-3 minutes.
Add the chicken, tamari and cashew nuts.


This dish serves 2
Use your favourite mix of vegetables like green beans, pumpkin, baby corn, cabbage.

Try these dishes

Ginger Chicken Stir Fry

Chilli Lime Chicken and Stir Fried Rice

Prawn Stir Fry

Kale and Spinach Stir-fry chicken