Day 1 - How not to overeat this Christmas

The days leading up to Christmas are full of food temptations and it's easy to eat more junk than usual only because “Tis the season”… but we all know that's a lame excuse and come January you'll regret it!

So here are a few tips to limit the damage and to help you stay on track in the days ahead!

1. Ditch the “tis the season” excuse to overindulge in food and replace it with “tis the season” to spend quality time with friends and family. Take your mind away from food and make this a time to truly connect and enjoy the company of those in your inner circle. It's been a tough year for many. Make this a time to come together and give each other support, virtually, or in person with those in your bubble.
2. Make it a priority to eat healthy at home. You can't always control what you are served if you eat out but you can control what you choose to eat in your own home. The healthiest meals are those you prepare yourself and that contain lots of vegetables, a lean source of protein, healthy fats and smart carbs. If you're short on ideas, try one of my recipes below.
3. Get rid of the junk food that is sitting in your cupboards. From salty snacks and fried foods to sodas, candy bars, and cookies, many feel it’s hard to choose healthy options when they have these temptations in the house.

Junk foods contain ingredients like refined sugar, artificial flavourings, thickeners and a mixture of salt, sugar & trans fats that make us addicted to them.

Not only does this make you more likely to stuff your face with them, but they are also likely to cause inflammation & bloating!

Most people know these foods cause serious health issues, but can’t quit their addiction. That's because the foods have been designed to get us hooked!  

ACTION STEPS

1. If you feel tempted to eat something because "tis the season", remind yourself that it's a lame excuse and that once Christmas will be over, you'll kick yourself for it.
2. Plan to make your next meal at home a healthy one and commit to only eating real food and recipes prepared from scratch in the lead up to Christmas. My recipes are easy to prepare, filling and full of flavour. Try them!
3. Purge your kitchen of any and all junk food offenders. If it doesn’t promote health, it’s going in the trash.

Don’t be fooled by clever marketing phrases like “all natural”, "gluten free" or “100% healthy” – there’s a lot of leeway in these claims.

The goal is to get consumers to purchase the food, not to improve their health or prevent weight gain.

You’re too smart to fall for this hoax.

Donate to those in need or toss the foods you know contain junky ingredients.

My clients often ask, “How do I know which foods are junk?”

Here are a few quick terms that raise red flags in the ingredients list:

• Artificial colourings, thickeners and flavour enhancers
• Artificial sweeteners like aspartame, Splenda, and xylitol. These only enhance your cravings for sugar.
• Trans fats, often called hydrogenated oils, partially hydrogenated oils, vegetable oils, canola oil or sunflower oil.
• Any ingredient you can’t pronounce or recognise as real food

The more you stay committed to whole foods that don't have a list of ingredients, the more your health benefits, the more you'll WANT to eat healthy and the less you'll be tempted to eat any junk. 

Beat The Bloat is a 21 day challenge starting on January 3rd with daily workouts, lifestyle hacks and recipes based on the principles above. 

If you're eager to get rid of bloating and get into your best shape in a way that is enjoyable, easy to follow and that you can sustain for the whole year, this program is for you!

In the meantime, try one of my recipes below :)

SALMON & GOAT CHEESE COURGETTI

Serves 2

Ingredients:

1 courgette/zucchini

3-4 slices of smoked salmon

Half a cup of fresh goat cheese

1/3 avocado

1 lemon

1 cup of green peas (frozen or from a can is ok if rinsed)

1/2 leek

Olive oil

1 teaspoon of dill (to decorate)

Salt & pepper to taste

Preparation:

1. Wash the courgettes and cut them in thin slices or put them through a spiralizer.

2. Cut the leek and stir-fry it in some olive oil on medium heat

3. Juice the lemon and blend the juice with the avocado, the goat cheese, 1 tsp of olive oil, salt & pepper in a blender.

4. Heat some olive oil on low temperature in a pan and gently fry the sliced courgette/zucchini with some salt and pepper until it starts to soften.

5. Mix the avocado & goat cheese mixture into the courgetti, add the salmon, the peas and the leek and gently mix it together on low heat.

6. Serve with the dill on top & enjoy!

BLUEBERRY BREAKFAST PUDDING

Serves 1

Ingredients:

1 tablespoon of chia seeds

1 tablespoon of flax seeds

2 tablespoons of oats

1/3 cup of blueberries (frozen is ok)

Hazelnut/oat or almond milk (check label for no added sugar)

1 date

A dash of cinnamon

1 teaspoon of almond or peanut butter

Preparation:

1. Mix the seeds & oats together

2. Put one layer of seed & oat mix in the bottom of a jar

3. Add a layer of berries then a layer of the seeds & oats alternating until you fill the cup

4. Add enough milk so all the seeds are wet and mix. It's important that all the seeds are submerged in liquid so add extra milk if required.

5. Put the date, the almond butter, 2 tablespoons of milk & a dash of cinnamon in a blender

6. Pour the mixture on top and set aside for at least 2 hours for everything to soak

7. Take with you to work or enjoy at home!