What small DFW things will you do this week 11.01.21?

carrielovesfanta

jadewest94 said:

 Knees hurt as usual, i'm only 26!!  

Could poss be your position when running. Try to drop your hips forward but keep your shoulders up (as if you were falling forward). Any try to hit the ground with the middle of your foot, not your heel or toe. Otherwise it could be a case of either warming up more before running or strengthening your leg muscles.
HTH!

BlueJ94

carrielovesfanta said:

jadewest94 said:

 Knees hurt as usual, i'm only 26!!  

Could poss be your position when running. Try to drop your hips forward but keep your shoulders up (as if you were falling forward). Any try to hit the ground with the middle of your foot, not your heel or toe. Otherwise it could be a case of either warming up more before running or strengthening your leg muscles.
HTH!

yeah I've been googling for some tips! I will try this when I go on my run tomorrow! I've never really ran until I started the couch to 5k, I did break my left knee cap in 2006 so maybe thats causing issues aswell. I'm going to buy some proper running trainers next month I think, the ones I have now are okay but not the best.

BlueJ94

carrielovesfanta said:

jadewest94 said:

carrielovesfanta said:

ditty1234 said:

Clf just spotted the word lasagne. DS 1 made shepherds pie last night, that was great and now I crave lasagne. What happened to salads!
Will do a hiit before doing my job, teaching from my bedroom, and later when I am done with work I will go downstairs to the bar and maybe have a late afternoon G&T! If the bar is open - I will just have to wait and see. 

Our lasagnes are still quite healthy - they come in at about 600 cals per portion I think. I make bolognase sauce in bulk but I use lentils too which helps cut the fat content. We then use portions of it in the lasagne. OH also put a layer of pumpkin in it which helps up the veg content

Ooh do you have the sauce recipe?! I love making lasagne and would love to try and make the sauce myself!

Our bulk spag bol sauce uses:
1kg mince
500g orange lentils
3/4 med/large onions
5 clove garlic (or to taste)
3 cartons passata
Tube of tomato puree
3 beef oxo cubes
Bit of oil for frying (about 20g)
Herbs, salt, pepper to taste

Fry the onions until soft then add the mince and brown. Add everything else and cook until the lentils pretty much cook into the sauce (or leave them with a bite if preferred). This makes 20 portions at about 250 cals per portion. 

To turn it into a lasagne, we use 4 portions of the bolognase sauce, a home made white sauce made with:
40g plain flour
30g butter
200ml milk
about 200-300ml water
120g extra mature cheese (30% fat reduced) 

You melt the butter and stir in the flour. Cook it for a min or two, stirring. Then add the milk a tiny bit by bit, stirring all the time to avoid lumps. Gradually add water until the sauce is loose enough to pour, but thick enough to need to spread it. Add the cheese and stir until it melts in. 

Layer upbol sauce, pasta, white sauce. Finishing with white sauce on top. Just use how every many lasagne sheets it takes (usually 2/3 of a box for us)

Cook for approx 40 mins at 180 deg in  a fan oven (or gas mark 7?)

This makes a lasagne that is about 550-600 cals per portion

I also turn 2 portions of spag bol into 4 portions of chilli by adding
2 cups of cooked black beans (or you could use a tin of kidney beans)
200g of frozen peppers
200g frozen sweetcorn
spices inc: paprika, smoked paprika, worcestershire sauce, cocoa powder, cumin and chilli

oh thank you! I'm going to put this into a notepad and print it for the next time I make one!

carrielovesfanta

jadewest94 said:

carrielovesfanta said:

jadewest94 said:

 Knees hurt as usual, i'm only 26!!  

Could poss be your position when running. Try to drop your hips forward but keep your shoulders up (as if you were falling forward). Any try to hit the ground with the middle of your foot, not your heel or toe. Otherwise it could be a case of either warming up more before running or strengthening your leg muscles.
HTH!

yeah I've been googling for some tips! I will try this when I go on my run tomorrow! I've never really ran until I started the couch to 5k, I did break my left knee cap in 2006 so maybe thats causing issues aswell. I'm going to buy some proper running trainers next month I think, the ones I have now are okay but not the best.

Bit tricky in the current circumstances but might be worth seeing if you can get your gait checked?

BlueJ94

carrielovesfanta said:

Bit tricky in the current circumstances but might be worth seeing if you can get your gait checked?

I don't think anywhere local is open at the moment But I will look into it at some point!

DawnW

Afternoon all

Pleasant day here for a change, neither icy nor raining. Dog walk done, and we went out in the car afterwards (first time for ages) to pick something up, pop into the butchers, drop some parcels off at the post office and take something round to DD - just dropped off at the door, of course. It felt nice to do something different, even as mundane as that! Got lovely local pork loin steaks cut off the loin in front of me, 10 for £10. We don't have many shops in our little town, but we are lucky to have 2 great butchers. The meat is now split up into 2 portion bags and in the freezer, except for the ones we will have for dinner tonight

My brother came to the door to borrow something, so it was nice to at least pass the time of day with him and see he is ok. He is not the greatest communicator lol.

HM parsnip soup for lunch

Dog food has been paid for and delivered

Washing to do this afternoon, plus some items need to be cleaned prior to being listed on ebay.

@Jadewest94 like CLF I just use HM bolognese sauce for lasagne. Not really a recipe, more just chucking things in, but start with a pack of minced beef (I use the lean type, to cut down on fat) or other meat if you prefer, or soya or something like that if you are veggie, brown in a pan with a spoonful of oil, add chopped onions and garlic, grated carrot, chopped celery, mushrooms and peppers if you have / like them, some lentils if you like, a tin of tomatoes, a squeeze of tomato puree, a couple of stock cubes, some fresh or dried herbs, the dried Italian or French mix that all the supermarkets sell are good, enough water to cover - you can add a splash of wine too if you have any, just let it bubble until it makes a nice thick meaty sauce. Totally inauthentic, but yummy and you can put in / leave out things as you like. You can add leftovers such as gravy, leftover fresh tomatoes that are going a bit soft, or the rest of a tin of sweetcorn etc too if you like. After a few times you can refine it exactly how you like it, but to be honest it is always nice. You can then either have it on pasta with grated cheese as bolognese, layer it into a lasagne, or add kidney beans and chilli flakes to make a chilli, to have with rice or jacket potatoes and / or any other bits that you like with chilli, such as tortilla chips or soured cream. With a packet of mince I sometimes make all 3 things for OH and myself. If you get fed up after one or two of these options, you can always freeze the remainder for later. Have I missed anything out @carrielovesfanta or @ditty1234?

carrielovesfanta

I don't think you missed anything @DawnW

DawnW

I sprinkle grated cheese between the layers (and on top), can't be bothered to make cheese sauce just for that. Any cheese will do, doesn't matter if it has gone a bit hard.

determined_new_ms

carrielovesfanta said:

jadewest94 said:

carrielovesfanta said:

ditty1234 said:

Clf just spotted the word lasagne. DS 1 made shepherds pie last night, that was great and now I crave lasagne. What happened to salads!
Will do a hiit before doing my job, teaching from my bedroom, and later when I am done with work I will go downstairs to the bar and maybe have a late afternoon G&T! If the bar is open - I will just have to wait and see. 

Our lasagnes are still quite healthy - they come in at about 600 cals per portion I think. I make bolognase sauce in bulk but I use lentils too which helps cut the fat content. We then use portions of it in the lasagne. OH also put a layer of pumpkin in it which helps up the veg content

Ooh do you have the sauce recipe?! I love making lasagne and would love to try and make the sauce myself!

Our bulk spag bol sauce uses:
1kg mince
500g orange lentils (rinsed)
3/4 med/large onions
5 clove garlic (or to taste)
3 cartons passata
Tube of tomato puree
3 beef oxo cubes
Bit of oil for frying (about 20g)
Herbs, salt, pepper to taste

Fry the onions until soft then add the mince and brown. Add everything else and cook until the lentils pretty much cook into the sauce (or leave them with a bite if preferred). This makes 20 portions at about 250 cals per portion. 

To turn it into a lasagne, we use 4 portions of the bolognase sauce, a home made white sauce made with:
40g plain flour
30g butter
200ml milk
about 200-300ml water
120g extra mature cheese (30% fat reduced) 

You melt the butter and stir in the flour. Cook it for a min or two, stirring. Then add the milk a tiny bit by bit, stirring all the time to avoid lumps. Gradually add water until the sauce is loose enough to pour, but thick enough to need to spread it. Add the cheese and stir until it melts in. 

Layer upbol sauce, pasta, white sauce. Finishing with white sauce on top. Just use how every many lasagne sheets it takes (usually 2/3 of a box for us)

Cook for approx 40 mins at 180 deg in  a fan oven (or gas mark 7?)

This makes a lasagne that is about 550-600 cals per portion

I also turn 2 portions of spag bol into 4 portions of chilli by adding
2 cups of cooked black beans (or you could use a tin of kidney beans)
200g of frozen peppers
200g frozen sweetcorn
spices inc: paprika, smoked paprika, worcestershire sauce, cocoa powder, cumin and chilli

Trust me on this. You do not need to faff around and make a roux to make white sauce. Just put all of the ingredients in a saucepan (milk, four, butter) and stir it continousy until it thickens. Give it a go I promise you won't regret it 

determined_new_ms

carrielovesfanta said:

jadewest94 said:

 Knees hurt as usual, i'm only 26!!  

Could poss be your position when running. Try to drop your hips forward but keep your shoulders up (as if you were falling forward). Any try to hit the ground with the middle of your foot, not your heel or toe. Otherwise it could be a case of either warming up more before running or strengthening your leg muscles.
HTH!

or get your gait measured and get trainers that support your style of running. Also knee supports can help