Duckeys Health Corner

Have you tried Zumba®?

noreply@blogger.com (Rachel Ducker) — Thu, 12 Apr 2012 09:57:00 +0000

A few months ago one of my best friends (Lou,) encouraged me to try the new dance fitness craze, Zumba®.

Now... being the martial artist I am, (I have to confess,) I have more fight in me than dance. However, it seemed like a fun idea so I thought I would give it a try.

I would have to say it was like being a white belt once again, every thing is new, including the surroundings and people (you know the people that in your own mind you think will laugh at you if you get a move wrong.)

It is always scary to be a beginner and honestly, I guess I had forgotten how it felt. Once I got past the nerves after picking up a few of the steps I walked away to my surprise with a lot of sweat. Any one who knows me will know that if this happens I am one happy girl!

I could not believe the full body workout I had just received. Who would have thought working out could be such fun.

It was good to have a few of my friends their too, as we interacted with each other in the class as we all enjoyed the dance routines to our favourite songs.

I have to say though, if it were not for my fabulous Zumba® instructor Kinga, who is a 'Hungarian bundle of joy', I would not have felt so comfortable.

The other side to Zumba is that I have now made some new friends, and Kinga has now become one of my closest friends too. I love her!

So anyway, if you live near Bury St Edmunds and fancy giving Zumba a go her website is www.thefeelgoodproject.co.uk and her flyer is below! Do it! You will never look back.

A healthy pie... Surely not!!!

noreply@blogger.com (Rachel Ducker) — Sun, 01 Apr 2012 10:18:00 +0000

Ok, so I am sure that you cannot make a completely healthy pie, but here is my recipe makeover to make the traditional pastry filler somewhat lighter.

You will need:
2 layers of puff pastry
10g butter

For the filling:

1/2 onion (white)
1/2 pack mushrooms
2 sliced tomatoes
Broccoli
175ml Milk
1 egg

To make:

1. To start with get yourself some puff pastry, less pastry needed = less calories woo hoo! Fill a pie dish with one layer of the pastry.

2. Butter very lightly using some melted butter (microwave job will be sufficient here!)

3. In a pan fry gently with a dash of oil the onion and mushrooms. Once soft add to the base along with your sliced tomatoes.

4. Beat together the egg and milk mixture, add the broccoli and pour into the case.

5. Pop the other piece of puff pastry on top, butter as required and cook in the oven for around 20 minutes.

6. The result one delicious and almost guilt free pie.

In fact this tasty treat ended up being a quiche in a pie which was really yummy.

Homemade Pizzas...

noreply@blogger.com (Rachel Ducker) — Sun, 12 Jun 2011 08:54:00 +0000

Although they can come in unhealthy forms (depending where you get your pizzas from) I believe you can try and make a pizza a little more healthy so I decided to try it out.

The only part of my recipe that was a little bit on the naughty side would have been the pre-made base from Marks and Spencer.

You will need:
1 pizza base

For the tomato sauce:

1 can of tinned tomatoes
Tomato puree
1/2 Onion
2 Garlic Cloves
Oregano

Toppings:

Mushroom, Sweetcorn, Olives, Grated Cheese, Onion.

To make the sauce:

1. Fry the onion and garlic in a little bit of olive oil (2minutes)

2. Then add in the tinned tomatoes and simmer for around 10-15 minutes

3. Add in a generous amount of tomato puree

(The consistency should look like this below)

4. Finally blend the mixture and season with salt, pepper and herbs of your choice I used Oregano which is great on pizzas.

To prepare:

1. Put your pizza base on a plate

2. Coat it with a generous topping of the tomato sauce

3. Sprinkle on a cheese of your choice (I used reduced fat cheddar)

4. The add your toppings

5. Put in a pre-heated over for around 15 minutes.

It should come out a little something like this...

Not only did these pizzas taste fresh - I also go a satisfaction out of making them myself and felt reassured that I knew exactly what ingredients had got in.

Give it a go yourself.

Have you tried King Strawberries?

noreply@blogger.com (Rachel Ducker) — Sun, 05 Jun 2011 10:55:00 +0000

Yesterday, my partner James offered to get in a few bits for dinner. To my surprise he was very excited to show me these wonderful 'King Strawberries.' (Almost as big as my hand!)

They were purchased from Marks & Spencer, who are currently selling air freighted king strawberries from the USA for a special offer price of £4 for 600g (normal price £7).

Apparently M&S is one of the few places you can get hold of these at present.

These are the best strawberries I have ever tasted in my whole life and they look too good to be true and are presented beautifully and last very well indeed.

In actual fact I would compare it to eating an apple.

I would highly recommend a try!

Why exercise on holiday?

noreply@blogger.com (Rachel Ducker) — Thu, 02 Jun 2011 08:30:00 +0000

When it comes to my holidays I am rather back to front with the whole thing.

Personally on my "time out time" I prefer to actually act more healthy than I am at home. I see it as time to focus on getting my health back in check.

I wonder when people see me head to the gym on a sunny beach location, what they are thinking "is she mad to exercise in this heat?" "why isn't she sunbathing instead?" numerous questions!

In fact, on my last holiday the gym was horrendous and I still made the most of a bad situation. Here's a photo to prove it!

Generally my holiday routine is this:

* wake up and have breakfast
* head back to the room to get changed
* visit the gym (20 minutes on the cross trainer, 10 minutes of arm weights, 10 minutes of Pilates and 10 minutes of sit ups.)
* dive into the pool for a few lengths
* sun bath until my heart is content with numerous dip ins to cool down and swim
* head up to the room to shower and change for dinner
* have a healthy dinner
* my only sin hit the bar!

I probably go to the gym more and exercise on holiday than I do at home!

Anyway whether I have an obsession or not, it is something that I enjoy, and also something that makes me feel happy, and isn't that what a holiday is all about! I wondered if I was the only one who liked to exercise on holiday? Do let me know your thoughts.

Cinnamon Swirls...

noreply@blogger.com (Rachel Ducker) — Sun, 29 May 2011 08:28:00 +0000

The other day I was a little bored and found a recipe to make some Cinnamon Swirls, whilst they looked ok and tasted ok - they did I have to admit turn out ok and not fantastic so this is something I will have to work on.

My oven at my home is now gas which creates a huge problem for me when baking. The heat does not seem to consistently cook my food. I am hoping it is the oven anyway! With a fan oven I am sure they would be great!

If you would like to give the recipe a try to see how you get on here it is:

You will need:

280g self raising flour
1tbsp caster sugar
100g butter chilled and cubed
160ml milk
1egg
120g chopped walnuts
60g brown sugar
3tsp cinnamon

To make:

1. Preheat the oven to 200 degrees or gas mark 6

2. Mix together the milk and egg whilst whisking then set aside

3. Combine the flour and sugar then use your fingertips to rub in the butter

4. Gradually add the wet mixture to the dry until you have a sticky dough

5. Roll the dough out into a large rectangle (don't forget to sprinkle some flour on your surface before hand!)

6. Sprinkle the chopped walnuts, raisins, sugar and cinnamon with a few cubes of the remaining butter

7. Roll up in to a roulade type shape

8. Then cut into thin slices and place on a pre-greased baking tray

9. Put in the oven for around 20-25 minutes.

The recipe says that these are best served warm however they still tasted pretty good cold!

Royal Wedding Street Party

noreply@blogger.com (Rachel Ducker) — Sun, 01 May 2011 14:42:00 +0000

A few weeks ago I was asked to prepare some food to take along to our streets Royal Wedding Street Party.

I decided a good classic dish to make would be a Caprese Salad along with my Duckeys Carrot Cake to top it off.

The New Duckeys Carrot Cake recipe can be found here ... (I have made a few tweaks!)

The Caprese Salad was very easy to prepare:

You will need:

3-4 Beef tomatoes
2-3 ball of Mozerella Chesse
1 pack of fresh basil
1tbsp Olive Oil
Black Pepper

To make:

1. Cut up thin slices of the tomato and Mozzarella

2. Arrange alternatively on top of each other on a plat (the display is completely up to you some people layer in a circle some just straight but I prefer to display diagonally.)

3. Top salad with fresh basil and a drop of Olive Oil, finished with some black pepper.

There you go one quick and easy salad.

Our day was wonderful and the amount of great food from our street was fabulous. On an occasion that brought our country together it also took me back to the kitchen!

Sadly, my puppy Archie was not allowed to attend the Street Party, though he certainly attempted to get to the food!

The Updated Version of Duckeys Carrot Cake

noreply@blogger.com (Rachel Ducker) — Fri, 15 Apr 2011 14:57:00 +0000

Like all good recipes sometimes you realise by making small tweaks along the way the outcome can be more successful, my favourite recipe is for my Duckeys Carrot Cake - here is my perfected version.

RECIPE: Moist succulent carrot cake delicately favoured with cinnamon pineapple and raisins, combined with walnuts topped with a cream cheese topping decorated with walnut pieces.

You will need:

60g unsalted butter
2 eggs (whisked and separating egg whites from the yolks)
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
2-3 large grated carrots
1 teaspoon baking powder
1/4 teaspoon salt
135g caster sugar
135g self raising flour
50g drained, canned, crushed pineapple
50g raisins
50g walnuts chopped

For the icing:

112g low-fat cream cheese softened
200g icing sugar
1/2 teaspoons lemon juice
1/2 teaspoon vanilla extract

To decorate:

Walnut pieces

To make the cake:

1. Pre-heat the oven to 180 degrees - Gas mark 4-5

2. Remove the unsalted butter and eggs from the refrigerator to allow them to warm to the room temperature

3. Place the butter in a mixing bowl and beat until creamy

4. Gradually add the caster sugar and continue to beat until the mixture until it has creamed

5. Then add the egg yolks mixed and whisk the egg white (which should be beaten in a separate bowl - this creates more volume

6. Stir in the cinnamon, nutmeg and carrots

7. Sift the self raising flour, baking powder and salt in the mixture

8. Fold in half the flour mixture

9. Stir in the pineapple, raisins and walnuts

10. Fold in the rest of the flour mixture … the batter should be smooth, but do not overmix!

11. Coat a 10-inch round cake pan with non-stick spray

12. Pour the batter mixture into the pan

13. Bake until the cake is golden brown and set in the center, about 35 minutes

14. Allow the cake to cool for 10 minutes before removing it from the pan

To make the cream cheese icing:

1. In a small mixing bowl, beat the cream cheese, confectioners' sugar, lemon zest, lemon juice and vanilla together until the mixture is smooth

2. Using a spoon or spatula, spread the icing on top of the cooled cake

3. Store the cake in the refrigerator in an airtight container.

4. Cut the cake into 12 pieces and allow it to come to room temperature before serving.

This recipe has been modified from the original - I have changed a few of the ingredients and quantities but the Carrot Cake is still pretty healthy.

Clever little idea from Graze!

noreply@blogger.com (Rachel Ducker) — Wed, 16 Feb 2011 16:17:00 +0000

I have been thoroughly impressed with a little box that was delivered to me yesterday. On Sunday my partner James informed me about this company called "Graze".

They offer delicious, healthy, natural food; delicious nuts, seeds & dried fruits, tasty crackers & olives, freshly baked focaccia, as well as some well deserved flapjacks and natural treats. All put in a box for you - delivered first class to your door.

This has been great because during the week the box has given me a different selection to graze on all week long. Now I am not a huge lunch person so to keep a healthy diet this is just the right solution for me.

I highly recommend giving it a go! Its quite fun too!

Duckeys Duck Cake!

noreply@blogger.com (Rachel Ducker) — Sat, 15 Jan 2011 15:16:00 +0000

For Christmas, my partners brother and his girlfriend bought me the most amazing present, a Duck Cake Mold!

So of course I couldn't wait to try it out.

I found that because it was non-stick not matter how much the mold was greased it still was a nightmare to get out, so I almost had to surgically piece the Duck back together.

To say the least I just about managed it. But it didn't take long for my other half James to demolish it!

Bye bye Duckey!

Duckeys Chocolate Log!...

noreply@blogger.com (Rachel Ducker) — Fri, 17 Dec 2010 15:05:00 +0000

It is that time of year again when we see the return of festive recipes. Every year my friend and I have an annual Christmas party (complete with Secret Santa!) and as usual I have been asked to supply the dessert.

So what is more festive and yummy than a traditional chocolate log... but to make this one a little more challenging I want to create a lighter version!

RECIPE: A delicious Christmas Chocolate log... so light it will lift you up to the clouds and back again... so chocolaty you can't say no !

You will need:

FOR THE LOG

    * butter , for greasing
    * 5 eggs
    * 140g light muscovado sugar
    * 100g self-raising flour
    * 25g good quality cocoa powder such as Green & Black's or Oxfam Fairtrade
    * caster sugar , for dusting

FOR THE ICING AND FILLING

    * 285ml/9½fl oz carton double cream
    * 450g fondant chocolate , such as Lindt Lindor
    * icing sugar , for dusting

How to make it...

1. First things first you need to pre-heat your oven to 190C/fan 170C/gas 5. Then butter and line the base and sides of a 30 x 35cm Swiss roll tin with baking parchment as shown below.

2. The next job is a trick to make this recipe extra light, this way you use less flower and use more air! Separate the eggs, putting them into two large mixing bowls.

In one add the sugar and 2 tbsp water to the egg yolks.

Whisk the sugar and yolks for about 5 mins until the mixture is light in colour and thick enough to leave a trail when the whisk blades are lifted.

The mixture should turn golden in colour.

Sift in the flour and cocoa, then fold in lightly, using the whisk blades or a large metal spoon.

3. Using a clean whisk, beat the egg whites until they are stiff,

Then fold into the cake mixture in three batches, again using the blades to preserve as much air as possible.

4. Pour the mixture evenly over the prepared tin, then carefully spread to the edges. Bake for 10-12 mins, or until the cake feels firm to the touch.

Put a large sheet of baking parchment on the work surface and sprinkle lightly with caster sugar. Turn the cake out onto the parchment and peel off the lining paper. Cover with a clean tea towel, then leave to cool completely.

Trim a little cake from all the edges, then score along the edge of one of the long sides of the cake and roll up from there, using the paper to help you, rolling the paper inside the cake.

5. To make the icing and filling, bring the cream to the boil in a small pan, remove from the heat, then break in 400g of the chocolate. Stir until it is melted and smooth.

Leave to cool, then chill until it is spreadable, about 1 hr. Chop the remaining chocolate, spoon a third of the icing into a bowl, then stir them together to make the filling.

6. Carefully unroll the cake, then spread all the filling over to within 2cm of the edges. Roll up the cake again using the paper to help you, then set on a board.

7. Cut a thick diagonal slice off one end of the cake. Transfer the larger piece of cake to a board or flat serving plate. Spread a little icing over cut side of the small piece of cake and fix it to the large roll to make a stump (as photo).

Spread remaining icing over the cake, then dust with icing sugar to serve.

I also added a decoration of edible holly and displayed the log on a Christmassy board! I used a fork to make some bark marks on the chocolate.

Spiced Butternut Squash Soup

noreply@blogger.com (Rachel Ducker) — Thu, 04 Nov 2010 10:34:00 +0000

The weather is turning cold, autumn is coming so I am getting my 'soup on' in the kitchen!

Recently I have bought what I call as "joosher" known to everyone else as a hand blender, a marvelous invention that makes my soup making very easy.

Actually making soup is very easy it is the preperation that can be the time consuming part.

So here is my Duckey recipe for this dish...

RECIPE: A heart warming spiced Butternut Squash soup with black pepper croutons and crusty bread.

You will need:

1 onion
1 butternut squash
3 carrots
1 sweet potato
1 garlic clove
Spices - paprika, chili powder, cumin, rosemary, tumeric (a good shake of each)
2 chicken stock cubes with 2 pints of water (hot)
Oliver oil (2tbspns)

1. Cut and prepare your carrot, onion, sweet potato and butternut squash.

2. In a pan fry the garlic and spices in about 2 tablespoons of olive oil.

3. Saute the vegetables in the spices and oil for about 2 minutes.

4. The add in half of the stock and simmer on a low heat.

5. When the stock has started to reduce add the remaining.

6. Then simmer for about 45 minutes until there is a little water left and the vegetables are soft.

7. Leave to cool and in a measuring jug use the "Joosher" hand blender to blend the soup.

Hey presto that it is - soup - done! I have to say my partner James enjoyed this soup so much it is all I have made for the last few weeks! Lucky its an easy dish hey!

This post was sponsored by Sauce Communications experts in Food Marketing.

Duckeys Famous Coffee and Walnut Cake...

noreply@blogger.com (Rachel Ducker) — Mon, 01 Nov 2010 11:11:00 +0000

This one is dedicated to my almost Father In-Law Richie!

I know that Coffee Cake is one of his favourites and he has helped James my partner and I a lot on the changes within our house.

So as a treat I wanted to 'keep the workers going' by making a little tea break snack!

RECIPE: A traditional Coffee and Walnut cake covered with light coffee buttered icing.

You will need:

For the cake:

150g self raising flour
150g butter
150g caster sugar
1 tspn baking powder
1 egg
1 tspn of instant coffee mixed with a small amount of water (to a paste)
100g Walnuts

For the icing:

150g icing sugar
150g butter
1 tspn of instant coffee mixed with a small amount of water (to a paste)
Walnuts to decorate

1. Cream the butter and sugar together

2. Then add one beaten egg

3. Slowly sift in the flour

4. Add 1tspn of baking powder

5. Add the coffee mixture

6. Mix well and insert into two lined cake tins

7. Cook in the over at Gas 4 (180 degrees) for 20-25 minutes.

In the meantime make the icing -

1. Add the butter and icing sugar and cream to a good consistency

2. Add the coffee mixture

Its as easy as that!

Once the cake is cooked and cooled, spread on a layer of the icing and a sprinkle of walnuts to one side of the cake... then sandwich together and cover the cake completely with the rest of the icing.

Decorate as you wish with the remaining walnut pieces!

And the cake went down very well, even thought Mrs P will probably tell me off for feeding Richie cake!

This post has kindly been sponsored by the Home Decor Company - Grand Illusions.

Duckey LIVE in the kitchen - How to make chocolate brownies!

noreply@blogger.com (Rachel Ducker) — Tue, 12 Oct 2010 15:28:00 +0000

Takes a little while to load so bare with me... :) it was my first time!!

Ok so I have had a few requests to actually demonstrate how to cook my recipes so I have trialed this idea with my Duckeys Gluten free brownines!

My exercise routine LIVE!

noreply@blogger.com (Rachel Ducker) — Mon, 13 Sep 2010 16:29:00 +0000

OK so I have to prove to you all that I really do this everyday - so I thought I would give you a glimpse of my daily workout. Today I am doing my Mel B video (bums!) - so... it is a little cheesey but the workout is good.

I have broken it down into three sections so you can see the workout without being too bored... here is the start...

The next part of the video works out the different muscles in the bum! I really did find it a challenge exercising and talking so I can now appreciate being a fitness instructor!

This is the last part! It looks quite rude but I think it is holding the muscles to really burn! I know when I get to this part it is nearly over!

So I hope I have not made a fool of myself and you can appreciate how hard I really work to stay fit!!!

Duckey gets interactive!

noreply@blogger.com (Rachel Ducker) — Mon, 13 Sep 2010 14:30:00 +0000

Hey guys!

Well I thought it was about time I brought Duckeys Health Corner into 2010!

So lets get interactive. With my new Duckeys Health Corner channel I will be able to provide you with advice, routines, tips and recipes online.

Get in touch if there is anything you would like me to cover!

Meet me below

Duckey x

Dads 50th Birthday cake...

noreply@blogger.com (Rachel Ducker) — Sat, 21 Aug 2010 09:29:00 +0000

Right so my dad's just made it to the big 'five-oh!'

So to make him feel a little bit better about that fact I thought I would make him an extra special cake to make him feel better about that fact!

So I really wanted to do the numbers, '5' and '0' a task indeed.

Being a little on the creative side I imagine how I would do it and base the recipe on my Chocolate Owl Cake one I did for my mums birthday (as I knew he liked that one!)

So the recipe is basically the same as the owl cake:

You will need:

For the vanilla sponge

(PER SPONGE YOU WILL NEED 1 BIG ONE AND 3 SMALLER )

So it may look like a lot but there is a lot of cake to make!

700g unsalted butter, at room temperature
700g caster sugar
12 large eggs, beaten
4 tsp vanilla extract
700g plain flour
10 tsp baking powder
8 tbsp milk, at room temperature

For the chocolate fudge frosting

700g dark chocolate, roughly chopped
500g unsalted butter
500ml milk
2tsp vanilla extract
900g icing sugar, sifted

For the decoration

chocolate buttons, in different sizes
chocolate vermicelli sprinkles

1. Pre heat the oven to 180 degrees or gas mark 4!

2. Mix together the cake mix - cream the butter and sugar to start.

3. Then add the eggs. Followed by flour but make sure this is sifted first.

4. Add the baking powder which will help the cake to rise.

5. Once you have a mixture, butter four cake tins and line with baking paper.

6. Divide the mixture into the four (one big tin and three smaller!) and put into the oven to bake for around half an hour.

7. The cakes will be light and bouncy once cooked.

8. The leave to cool for about ten minutes.

9. While the cake is cooling time to make the frosting!

10. In a bowl melt the butter and chocolate then in a separate bowl mix together the vanilla flavouring, icing sugar and milk.

NOW THIS IS WHERE IT GETS DIFFERENT FROM THE OWL CAKE RECIPE!

11. Cut the larger cake in half and spread over some frosting to one side - then sandwich together this is going to be the '0'...

12. Then take a metal egg ring and pierce through the middle of the cake to make the circle cut out.

13. Then cover the top of the cake and sides in the frosting! Your '0' is the easy part and this is now complete and ready to decorate!

14. Now comes the tricky part... take two of the three sponges frost the center and sandwich together, now we create a template to cut around with a knife to make the bottom part of the '5'

15. then cut in half the remaining cake frost center, and sandwich together to make the top shape as shown below.

16. Finally you need to cover the entire cake including the sides with the remaining frosting.

17. Then the fun part - using chocolate sprinkles and buttons (white and milk choc) decorate as you please.

The cake is finished! Happy birthday dad!

Looking good can make you feel good...

noreply@blogger.com (Rachel Ducker) — Tue, 06 Jul 2010 12:26:00 +0000

I don't know about you... but whenever I get a new dress, a new item of designer jewellery, a pair of new heels, or something that makes me feel beautiful - it changes my whole attitude - once I am wearing it.

It's like make-up - we where it as a mask to hide our true self but when we wear our make up, the change in our confidence is radically transformed.

I am unsure of the reason behind this, but I don't understand why some people think this is wrong to give a little glam to who we really are? I think it can change the person behind it all - but for the better!

A good example of this is happened last Saturday night. I had to compare and host an event to over 300 people at a Martial Arts demonstration.

My father had asked me to wear my Martial Art clothing (very macho and boyish) - however I expressed in doing so it wouldn't make me feel under confident in myself - my attitude and wont feel the part of 'host' in my head as there was no separation of me and the performers in my head.

My mother being a woman - backed me all the way and persuaded my dad!

I wore a tailored black skirt suit - killer heels and accessoried with a scarf and bang - my confidence could not be knocked and I gave a great performance.

So I say if you look good you will feel good! Try it!

My goals achieved...

noreply@blogger.com (Rachel Ducker) — Fri, 02 Jul 2010 20:16:00 +0000

I was looking back through my blog and I found this goal list in red I will mark just what I have achieved in a year...

Things I want to do....

Start my own business
I now own my own business 'Apparition Marketing & Design Ltd' which is a creative agency in Suffolk.
Start my own cake baking business
It's not there yet but I have designed the brand!
Visit Italy
Still on the list!
Buy my own property
I haven't bought but I live with my partner James so I have a home and i'm nesting!
See my blog grow and grow
It's huge now!
Get engaged one day to the perfect man and have a family
I have found the perfect man lets hope the rest follows!
See my family more
I am only an hour from home now rather than three so yes I do!
Earn more than £35,000 a year
On course!
Stock my kitchen with funky products and add to my home
Building we are re-doing the kitchen this year!
Write my own cook / health book
Hmm forgot about this one - good plan Duckey!
Eat in Gordon Ramsey’s restaurant
YES! James took me to Claridges for my last birthday! Bless him!
Visit New York
Not yet but my family have I did Paris does that count?

Overall I think I have done pretty well in a year. Goals are really important to keep a healthy mental state! So keep making yours and reaching them!

Duckey x

Drink Water!

noreply@blogger.com (Rachel Ducker) — Wed, 30 Jun 2010 12:25:00 +0000

This is why water is good for you. When you can you can also try using a water conditioner.

This is a compacted electronic water conditioner. It prevents scale from forming.

It will also save you money!

Keeping properly hydrated during exercise allows you to have a better and more productive workout.
When your workouts are better, you feel and look better too!
The body is 60-70% water and adequate water intake has great benefits!
Flushes out wastes, transports nutrients, regulates body temperature, maintains acid-alkaline balance and support chemical processes.
Keeps skin moist, energy levels up and alleviates some headaches
Keeping well hydrated often helps to regulate appetite
People often mistake thirst and hunger, and eat when their bodies are actually craving fluid.
It adds natural moisture to your skin, giving a fresh glow today and helping the aging process tomorrow.
If you get bored with drinking plain water, try lemon, lime or even cucumber slices in your water (a hot trend).
An easy way to boost your fluid intake is to start the day with a fresh cup or two of water or a cup or two of herbal tea.
You can also mix different types of teas for a new blend of iced teas, the bags steep if you leave in a pitcher of water in the refrigerator for several hours or overnight...
Some foods that are packed with water are of course soups, plus all fruits and vegetables, but especially watermelon, oranges, apples, cucumbers, iceberg lettuce and tomatoes
It is best to drink water on an empty stomach in order to avoid unnecessary dilution of digestive juices, so about a half hour before meals drink a glass of water.
It is preferable to sip water throughout the day rather than to chug it because it will give your body more time to absorb it

Try to get into the habit of bringing a water bottle with you when you go out, whether to shop, walk or to an activity, plus water is the cheapest drink we could consume its free!

This post is sponsored by Scalewatcher.

How important is our health?

noreply@blogger.com (Rachel Ducker) — Tue, 29 Jun 2010 16:28:00 +0000

I have been running this blog for about three years now, exploring health care, exercise, fitness, eating well and mental well being.

To me quite honestly staying healthy is a lot of hard work. With so many unhealthy temptations around like alcohol, sweet things, being lazy - it is like fighting a battle to stay so healthy.

So is it just me who feels this way or are you some one who finds staying healthy a bit of a chore.

Of course we are all allowed the few odd treats and some days of rest, but is it easier to create a healthy routine rather than a health kick?

In maintain a healthy life style I believe you have to intergrate healthy patterns in to your day to day life.

So here are a few of my stay healthy tips!

* Exercise for 20 minutes a day or every other - exercise videos are a great way to motivate yourself! Or why not try some yoga see my yoga basics?
* Plan heathy meals throughout your day (from Duckeys health corner of course!)
* Walk instead of drive.
* Do more housework - cleans the mind as well as gives you a workout.
* Drink more water - less calories and its good for you.
* Take your vitamins - they give you what you lack.
* Make use of the sun - it puts us in a happy mood (cleaning the car is good)

This post is sponsored by Forest Healthcare.

Duckeys Greek Moussaka

noreply@blogger.com (Rachel Ducker) — Sat, 19 Jun 2010 11:37:00 +0000

I have recently returned from a holiday in Zante (Greece) and like all countries they have their very own specialist cuisine. I have to confess I adored the food their, and my time their eating it!

Every evening my partner James and I would enjoy the hotels homemade Tsatsiki - which is a dip made from garlic, cucumber and Greek yogurt. I tried to produce the below when we got home - but it wasn't quite as good - perhaps it was the rain outside!

One thing I did notice was that the Greeks cooked a lot with garlic and a lot with yogurt.

As I am not a huge meat eater one of my favourite dishes whilst staying in Zante was the vegetable Moussaka! Which is like a really healthy lasagne (without pasta & meat.)

So I when I got home I made my Duckey version of Moussaka and heres how to do it!

RECIPE: A traditional Greek Moussaka made with oven roasted vegetables - perfect for summer evenings.

You will need:

2 Aubergines
2 Onions
2 red peppers
2 Courgettes
2 cloves of garlic
300g fresh Greek yogurt
400g chopped tomotoes
2 eggs
Thyme - salt and pepper
55g Feta cheese

For the roasted veg:

1. In a roasting pan chop up all of the vegetables (use two tins if you need to) and splash on a little bit of olive oil and roast for 35 minutes in the oven - giving it a good stir from time to time.

For the Moussaka:

2. In the meantime - crack two eggs in to a bowl and whisk with 300g of Greek Yogurt.

3. Once the vegetables have roasted add one layer to a baking dish.

4. The our over the can of 400g chopped tomatoes.

5. Add one more layer of vegetables.

6. Then add the yogurt and egg topping (you can sprinkle over some Feta cheese if you wish at this point followed by Thyme, salt and pepper).

7. Once ready to cook bake in the oven for 45 minutes.

I bet you didn't think it was that easy!

With my Moussaka I served a Greek Salad which included shredded iceberg lettuce - chopped tomatoes - olives and feta cheese. I also made a dressing from olive oil, lemon pepper, garlic and thyme.

It was a delcious dish and great for dinner parties!

My exercise secret

noreply@blogger.com (Rachel Ducker) — Thu, 03 Jun 2010 09:23:00 +0000

OK, so I really don't want to admit to this but I will share it with you because it has been working for me! When I have a busy schedule with work exercise can be hard to fit it.

It's been a while since I have been a member of a gym for the main reason I overdosed on it when I was!

So I get up in the morning and do my usual yoga routine. Then when I get time in the evenings I really enjoy doing my 'Mel B exercise video.'

I can choose my workout from cardio, bums, tums, legs, arms, along with a warm up and a cool down. My favourite is bums and tums and I have seen a really big difference in my muscle tone.

The best part is you can do a 20 minute workout in the comfort of your bed room or living room!

Give it a try!

Here's a clip from the video!

Duckeys Light Key Lime Pie

noreply@blogger.com (Rachel Ducker) — Thu, 27 May 2010 08:18:00 +0000

We were invited to our friends BBQ at the weekend, and I was asked to make dessert (this is usually because I give my recipes a little make over so the girls feel less guilty about eating it!) Well I know I do anyway!

So I thought a hot summer day - pimms being poured - meat sizzling on the BBQ, how about a refreshing dessert? So I made Key Lie Pie.

It is a dessert I have never attempted before, however I believe if you follow your instructions you can't go wrong! Key Lime Pie is very similar to a cheesecake, and now due to the invention of low fat Philadelphia this is my secret ingredient!

RECIPE: A light and refreshingly tangy Key Lime Pie, perfect for summer occasions.

You will need:

160g digestive biscuits
40g butter (unsalted)
250g Philadelphia (low fat)
125ml Lime juice
397g condensed milk
The zest of 1 lime

For the base:

1. Melt 40g of butter in the microwave

2. Put in a food bag 160g of digestive biscuits and beat with a rolling pin (this is the fun and stress releasing part) until they are in crumbs

3. Add the crumb mixture to the butter

4. Take a pie dish and place the mixture in the center and flatten to create a base

5. Leave this to cool for half and hour or so

For the filling:

1. Whisk 250g of Philadelphia and 397g of condensed milk together in a large bowl

2. Stir in gradually the 125ml of Lime juice

3. Then add 1 lime zest

4. Place the topping over the base and allow to set for a few hours

5. You may wish to decorate the Pie with some Lime pieces.

The verdict - it was the perfect BBQ dessert, very refreshing after all that meat and very cool straight from the fridge, it tasted just like a cheesecake but much healthier.

I would really recommend this dessert so easy to put together and so delicious!

Duckeys Chocolate owl Birthday Cake

noreply@blogger.com (Rachel Ducker) — Mon, 03 May 2010 16:47:00 +0000

I think my followers will always know when I am having a busy time of things as my blogs will become very spaced out! But I have been cooking none the less it is just a case of getting my posts online! So to make up for it - here is a recipe you will adore (hopefully as much as I do!)

It was my mums birthday last week and I wanted to make her a birthday cake - one to remember... so this is the recipe for my adorable owl birthday cake in chocolate!

RECIPE: A tremendous two tier chocolate and vanilla birthday cake decorated with owl like features!

You will need:

For the vanilla sponge

350g unsalted butter, at room temperature
350g caster sugar
6 large eggs, beaten
2 tsp vanilla extract
350g plain flour
5 tsp baking powder
4-5 tbsp milk, at room temperature

For the chocolate fudge frosting

350g dark chocolate, roughly chopped
225g unsalted butter
225ml milk
1 tsp vanilla extract
450g icing sugar, sifted

For the decoration

chocolate buttons, in different sizes
chocolate vermicelli sprinkles
1 flaked chocolate bar

1. Pre heat the oven to 180 degrees or gas mark 4!

2. Mix together the cake mix - this includes the butter and sugar to start, cream until mixed then add the eggs.

3. Add the flour but make sure this is sifted first.

4. Add the baking powder which will help the cake to rise.

5. Once you have a mixture, butter two cake tins and line with baking paper.

6. Divide the mixture and put into the oven to bake for around half an hour.

7. The cakes will be light and bouncy once cooked.

8. The leave to cool for about ten minutes.

9. While the cake is cooling time to make the frosting!

10. In a bowl melt the butter and chocolate then in a separate bowl mix together the vanilla flavouring, icing sugar and milk.

11. Then mix in the chocolate and allow to set and thicken.

12. Once all have cooled put a layer of the frosting on the first base whilst sandwiching the second on top.

13. The spread the rest of the mixture over the top and sides of the cake.

14. Time to decorate - see the image and use buttons, flake bar and toffee chocolate bar to make the owl come to life.

This cake went down a treat not only did it look very cute, it tasted like heaven!

So if you want to treat someone you love then this recipe is a must! More coming soon - let me know if you like the recipe.