Health & Wellness Wellness Wednesday

Healthy Cooking tips Easy ways to make your cooking healthier

August 7, 2018
Healthy Cooking tips

This month’s Wellness Wednesday tip is all about Healthy Cooking Tips. My philosophy on food is that we should ditch the word ‘diet’ from our vocabulary and just concentrate on making healthier food choices.

Healthy Eating doesn’t have to mean ‘boring’

Sometimes we get bored with the same weekly menu and then it can be easy to just grab a ‘take-away’ which isn’t always the healthier option.  I found a link that I wanted to share with you Smart Eating Recipes from the Dietitians Association of Australia, which may give you a few new ideas to try.

Healthy cooking tips

Healthy Cooking tips

I don’t profess to know everything, so once again, I asked some of my Sizzling Towards 60 & Beyond Facebook Group members, for their favourite healthy cooking tips.  I find it interesting to see what other Women Over 50 think and from the responses, it looks like we are all conscious of what we eat and how we cook.

By making small adjustments we can improve our health and won’t even notice the changes.

It doesn’t take much to ‘tweak’ the way we cook to produce healthier options.

  • Use spray oil or a tiny amount of olive oil for cooking; never use butter or margarine on sandwiches; include a wide variety of vegetables; you only need a small portion of meat each day and include red meat 2 or 3 times a week.Toni Pike – author
  • Asian soups – I always keep a home-made stock in the freezer and can amp that up with herbs, spices, noodles & protein. A cheatie pho is a fave for when I’m trying to ward off a cold. Jo Tracey – Author
  • I never add salt when cooking. Try experimenting with other herbs and spices. Also, I never add anything (butter, margarine, or salt) to cooked veggies anymore. Corn on the cob is wonderful all by itself now. ?? I guess it’s just a matter of retraining your taste buds.Beverly
  • Boil rice with onions and lots of fresh herbs, no salt.
    Always make my own vinaigrettes.
    Love pomegranate molasses on grilled veggies. Or balsamic.
  • Olive oil spray is my healthy cooking tip. I use it for everything I pan fry or oven bake. I also like my healthy breakfast of oats, yoghurt and fresh fruit.Kathy from 50 shades of age
  • Use real (unprocessed) food and avoid things out of jars and bottles.  And whatever the recipe calls for in sugar, reduce it by at least 25% and you’ll never notice.Christine from Booming On

A Quick Update on my Fitness Goals

In July I achieved two of my major fitness goals for this year:

The 35km Bloody Long Walk which I ran and The Stadium Stomp where I conquered running up and down 6,300 stairs.  Here are the photos to prove it.

Don’t trip! These stairs were so narrow! I did pause for the photo though!


Nearly finished – Running the last lap of the oval


Comfort Zone

I have the medal to prove it!


Is your Comfort Zone Too Comfortable

I can smile after running 35kms – although a few minutes earlier it was more of a grimace!

August is my last goal, but you will have to wait until next month to find out what it is and if I achieved it or not!


Let’s Keep Sizzling!



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Feature Photo by Katie Smith on Unsplash

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  • Reply cathi August 7, 2018 at 22:09

    This is great. I find these little things really make a difference.

    • Reply Sue Loncaric August 8, 2018 at 10:28

      They certainly do, Cathi. Most of the time it is the little ‘tweaks’ that make all the difference 🙂

  • Reply Janet Mary Cobb August 7, 2018 at 23:12

    Sue – great post. I totally agree with using balsamics and spices! I’ve substituted a chocolate raspberry balsamic to drizzle over my canned salmon in place of mayo and relish — yum! I’ve never heard of pomegranate molasses but I’ll check it out.

    • Reply Sue Loncaric August 8, 2018 at 10:27

      Oh the chocolate raspberry balsamic sounds delicious. I’m going to look up the recipe! I haven’t heard of pomegranate molasses either so two new recipes for me to find 🙂

  • Reply Donna August 8, 2018 at 00:05

    Thanks, Sue (and Toni, Jo, Beverly, Lea, Kathy and Christine) – These are awesome healthy cooking tips. They are each a good reminder that with a bit of effortless tweaking we can amp up nutrition and flavour!

    • Reply Sue Loncaric August 8, 2018 at 10:10

      I think many of us Over 50s are doing an excellent job of cooking in healthy ways, Donna. It was great to get the ideas from some of my readers to share. 🙂

  • Reply Kim August 8, 2018 at 00:44

    Bok choy has become a new favorite of mine. Chopped up with some leftover chicken breast or pork and more veggies and heated in broth-very filling and VERY healthy!

    • Reply Sue Loncaric August 8, 2018 at 10:09

      Hi Kim, we haven’t had bok choy for ages so thanks for the reminder. We usually just have it steamed with some chilli flakes on top – delicious. x

  • Reply DeeDee August 8, 2018 at 05:02

    Congratulations on a fabulous July!! Can’t wait to see what you accomplish in August??

    • Reply Sue Loncaric August 8, 2018 at 10:08

      Thanks Dee Dee it was a great July. August is shaping up well plus it is my birthday month 🙂

  • Reply Toni Pike August 8, 2018 at 07:05

    Such a great article, Sue and a wonderful collection of healthy eating tips. Thanks so much for including me. You are setting the bar high with all your amazing fitness achievements over the last few weeks. I can’t imagine what will be next! x

    • Reply Sue Loncaric August 8, 2018 at 09:57

      HI Toni, it was great to receive the healthy eating tips from the ST60 group as sometimes we get caught in doing the same thing all the time. I enjoyed reading everyone’s responses and I think we are all doing our best to stay healthy 🙂

  • Reply Leslie Clingan August 8, 2018 at 07:18

    We are eating more salads these days. I have to always have some kind of meat in the mix, for my carnivore. But at least I’m getting some greens into him. So proud of all your wonderful achievements in the exercise department.

    • Reply Sue Loncaric August 8, 2018 at 09:56

      Hi Cuz! Mike and I are definitely carnivores but we also love our salads and steam veggies. Yes I achieved my last goal for the year last Sunday, so stay tuned 🙂

  • Reply Samantha Smith August 9, 2018 at 04:44

    What a great post Sue, we’ve also made a few little tweaks to our eating, we certainly don’t diet as I believe just thinking healthier about the way you cook is so much better. We eat carbs in the day time now and try not to include them in our evening meal, it’s just maybe chicken or fish and veg in the evening and we haven’t missed them. We have lost some weight too and feel a little more engerised in the mornings. You are wonderful to achieve all your fitness goals!!

    • Reply Sue Loncaric August 9, 2018 at 09:56

      Like you Sam, I don’t believe in the word ‘diet’. It is all about making healthier food choices and little tweaks on how we prepare our food. We don’t eat much processed foods and try to steam our vegetables. Good idea about carbs I might try that. Thanks for the compliment re my fitness goals, I’ve finished for the year now! x

  • Reply Natalie August 9, 2018 at 11:08

    Thanks, Sue, for the healthy cooking tips, and I learned from the comments, too. Big congrats for achieving all your fitness goals for the year!

    • Reply Sue Loncaric August 9, 2018 at 12:55

      Thanks Natalie, I just achieved my final goal for the year which I will be sharing next month 🙂

  • Reply Lee MacArthur August 11, 2018 at 05:04

    I usually end up cooking things in a bit of vegetable stock instead of oil to make it so I do not have to use a lot of oil. I don’t notice the lack of oil. I recently went in and discovered my cholesterol ratio was a bit higher due to stress so I’m changing my diet and working on getting rid of stress because I do not want to end up on meds to control it.

    • Reply Sue Loncaric August 11, 2018 at 07:49

      Hi Lee, it is amazing how just small ‘tweaks’ can have health benefits. Exercising regularly – even just walking daily together with some changes to diet will certainly see your cholesterol reduce. Have a beautiful weekend and try to take some time to relax and enjoy. xx

  • Reply Stacey Felice August 11, 2018 at 09:05

    You’re really motivating me to start exercising again. I started packing on weight in February and it’s so hard to get rid of it now. I’m finding it somewhat depressing but when I see fit ladies like you, I realize I can do it again….I just need to find where my willpower went. Stopping by the bloggers pit stop and decided I’d crash you wellness Wednesday party as well. Hugs

    • Reply Sue Loncaric August 11, 2018 at 12:33

      Hi Stacey, thanks for visiting and glad you joined the Wellness Wednesday party as well. We have it once a month. You have made my day by saying that I’ve motivated you because I love helping others get started. Of course you can do it and each day is a new day so never too late to start. Willpower is hard but taking baby steps each day is much easier to handle than trying to achieve your main goal overnight. Good luck and let me know how you go. xx

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