• Honour your hunger cues: Surrounded by advertising and indulgent foods it is hard to keep track if you are actually hungry. Your body is a wonderful self-regulator. If you learn to listen to your natural start and stop mechanisms, it will tell you when and how much to eat. Before eating practice rating your hunger on a scale of 1 to 10. (0 = starving, 10 = stuffed). Aim to cease eating when you’re not hungry and practice stopping eating when you are just full, rather then overfull (about 5 or 6 on hunger scale).

 

  • Eat slowly and mindfully: Treat Christmas as a time for enjoyment. Be present when you eat – chew every mouthful slowly, pay attention to the colour, smell, texture, flavour and temperature of your food. Take away distractions such as TV and turn off your phone! Eat foods that make you feel fresh, empowered and energized.

 

  • Don’t skip meals! Eating regularly is the first step to prevent overeating later and unwanted weight gain.

 

  • Alcohol – Alcohol is packed with excess kilojoules. Dilute wine and spirits with ice and mineral water, interspace with water, soda/mineral water or Kombucha. Try flavouring your water/soda water with herbs such as mint and lime/lemon, strawberries or blueberries.

 

  • What to serve up? Base this seasons menu around seasonal fruit and vegetables, fresh seafood and lean meats like turkey and chicken breast. Fill the table with colourful salads.

 

  • Physical activity. Plan your holiday activities around getting moving! For example, bike riding along the beach, playing games like cricket and tennis and walking to the shops rather then driving. Take the time to relax and enjoy these activities.

 

  • Plate portions. Aim for ½ a plate of non-starchy vegetables or salad, ¼ plate of lean proteins (e.g. turkey, ham, chicken or seafood) and ¼ plate of low GI carbohydrates or starchy veg like potato or pasta salad, quinoa or couscous salad, wholegrain bread or legumes.

 

RECIPE:  Roast Veggie and Lentil Salad

Ingredients

2 red capsicums, thickly sliced

2 zucchinis, thickly sliced

1 red onion, cut into wedges

500g pumpkin, cut into 2cm cubes

Can of brown lentils

100g Feta

120g baby spinach

Olive Oil

Cumin

Method:

1.       Preheat oven to 200degrees.

2.       Place capsicum, zucchinis, red onion and pumpkin on a baking tray, lined with baking paper. Spray with olive oil, lightly sprinkle with cumin and roast for 25 minutes, or until tender. Toss halfway through cooking.

3.       Combine cooled, roasted vegetables with lentils (drained and rinsed), feta and spinach. Toss lightly and serve.