Tips to Survive the Christmas Feast-Part Two

Foods to Choose	Foods to Avoid
Oven baked pita chips	Corn Chips
Vegetable sticks for dipping	Chips
Baguettes, focaccia or bread or bread rolls	Garlic bread, high-fat crackers
Small pieces of your favourite cheese	Large quantities of cheese
Open sandwiches, kebabs, fresh seafood	Deep fried savouries, quiches, cheerios, salami
Pretzels, rice crackers, rice nibbles	Salted Nuts
Fruit Cake	Mince pies, short bread
Fruit salad and a slither of the best dessert available	Large pieces of cheesecake, mud cake, caramel tarts or cream

Humus and Salsas

Full Fat Dips



Tips to Survive the Christmas Feast- Part One

Christmas is a time for celebration, spending time with friends and family and enjoying festive foods and drinks.  Nutrition-wise, this festive fare can be a challenge.

Here are some simple tips to help you survive the festivities:

Don’t try to lose weight over the festive season. With parties, families and all the special foods that go with Christmas, it’s going to be just about impossible! Your main aim should be to maintain your weight (using some of the tips below!)

 

Eat regular meals. If you skip meals you are more likely to fill up on high fat snacks. It only takes a few of these snacks to add up to more calories than your usual meal.

 

Avoid going to a function hungry, you can easily eat a lot of party food in a short time. Have a small snack beforehand like a bowl of cereal, yoghurt or a sandwich are quick and will help fill you up. It will also help if you are well hydrated, so try drinking a few glasses of water before you arrive.

 

 

Deep fried foods, crumbed and battered foods and cheese platter are all high in fat. Choose fruit and vegetable based snacks.
      

If you are hosting the party, offer your guests a range of healthy snacks. Always popular are hummus or salsa dips with vegetable sticks.

      
If you are taking a plate, make yours a healthy option. How about a platter of fruit currently in season?


 
 
Just say ‘No” to food – mentally practice strategies to decline food offers. For example: “It looks amazing but I am full” or “I tried it and it was great”.     

 
Listen to your body and stop eating when you feel full.

      
 

Chat and mingle. If you are bored at a party you’re more likely to hover around the food table or seek out the serving platter. A good conversation can distract you from the food. Avoid standing right beside the food table or bar while you’re talking.
      

 

 
Consider your drinks, they can add to the calorie count very quickly. Try diluting your alcoholic drinks, such as a spritzer (½ wine, ½ soda). If you prefer spirits, try a diet mixer. Lite beers are lower in calories and alcohol. Remember soft drinks, juices, punches, tonic water and flavoured mineral water can all have similar calories to alcoholic drinks.
      

 
 
Be aware of how much you are actually drinking. Alternate alcoholic drinks with glasses of water and non-alcoholic choices.


      
 
Keep Active. Remember you're aiming for 30 minutes of physical activity each day.
    

If you do really overdo the festive foods or drinks, take a deep breath and start the next day afresh with healthy foods and some exercise. No fasting - just sensible eating. Remember, a few parties don’t make you overweight, it’s what you do all the other days of the year which count.

Diet Swaps.

Here are some basic changes you can make to help enhance the health aspects of your diet. Some you might look at think but it just doesn't taste the same, well how bout making the swap some of the time. (Source: SMH)

Wholemeal to multigrain bread
While wholemeal bread is a healthy choice thanks to its relatively high fibre content, grain-based bread has a lower glycaemic index which means that it results in a much more gradual release of glucose into the bloodstream which helps to keep us fuller for longer. The wholegrains in grain bread also offer higher amounts of several key nutrients including vitamin E, dietary fibre, B group vitamins and essential fats than high fibre white loaves and wholemeal bread.  

Rice crackers to corn cakes
White rice, unlike brown rice, is a highly refined grain and as such has had much of the positive nutritional properties removed, leaving little other than rapidly digested carbohydrates. With just 10 rice crackers offering as much carbohydrate as two small slices of grain bread, wholegrain, low GI corn cakes and crackers are a much better option nutritionally for snacks and light carbohydrate options at lunch.

Potato chips for popcorn
Crunchy, salty potato chips are a food favourite of many but unfortunately when it comes to fat and calories, chips really pack a punch. With a 50g pack offering 200-250 calories and up to 20g of total fat, even if cooked in ''good fats'', potato chips are still an energy dense food. With 8g of total carbohydrates, almost no fat and only 55 calories, plain popcorn is a snacking winner.

Flake breakfast cereal to oats
It is often assumed every product in the cereal aisle is healthy. Unfortunately, breakfast cereals can often be masquerading as healthy but when you take a closer look they are packed with excessive sugars, refined grains and even salt. When it comes to your choice of breakfast cereal, look for wholegrain options in which you can see the grain and of these, the strongest is oats. Low GI, high in soluble fibre they are a filling, tasty brekkie option with natural yoghurt or low fat milk and a little vanilla essence or cinnamon.

Fruit yoghurt to Greek yoghurt
Many people are surprised to hear that a single 200g tub of fruit-based yoghurt can contain up to six teaspoons of sugar. The best choice of yoghurt nutritionally is natural or Greek style yoghurt which contains higher quantities of protein, significantly less sugar and calories without losing the positive nutritional properties of being a rich source of calcium, magnesium and low GI energy in the diet. If you prefer your yoghurt sweet, try adding a little fresh fruit, some vanilla essence or cinnamon to keep your added sugar intake low.

Ice cream for gelato
Dessert lovers will be pleased to hear swapping from full fat ice cream, which contains roughly 10 per cent fat, for gelato, which can contain as little as 1 per cent fat and one third fewer calories than ice cream, is a healthy choice. Fruit-based sorbets and gelato can have fewer calories again with as little as 60 calories per serve.

Cheddar cheese for cottage cheese
Regular hard cheese is a nutrient-dense food choice but it is also relatively high in fat with a 30g serve of full fat cheese giving as much as 10-12g of fat. To reduce your fat intake but not lose the taste and nutritional benefits cheese offers, try swapping to cottage cheese occasionally. Cottage cheese is high in protein, packed with key nutrients including calcium but a 30g serve gives less than 1g of fat.

Lollies for dark chocolate
When it comes to treats you can still make healthier options. Lollies of any type are simply just sugar that is easily over-consumed and sends blood glucose levels through the roof without any positive nutritional properties. Dark chocolate on the other hand is a nutrient-dense food offering antioxidants and more slowly digested energy. Portion control is naturally the key when it comes to any high fat food but a 20-30g serve of dark chocolate is a million times better than lollies when it comes to enjoying a treat.

Wine for vodka
Clear spirits contain just 60 calories per serve compared to 100-150 calories for a large glass of wine, while also containing fewer calories from alcohol. Since spirits are ideally consumed at a slower pace than wine, and can be teamed with low calorie mixers such as soda water or diet soft drink, drinking less volume and fewer calories makes vodka a much better choice than many glasses of wine when you are enjoying a few drinks with friends.

What's in Season- August/September

Its a great idea to know what's fresh and what's not at the supermarket. Here is a list of what is in season in NZ in August and September.

Jerusalem Artichokes, Asparagus, Avocadoes, Broad Beans, Broccoli, Broccolini, Cabbage, Carrots, Cauliflower, Cavalo Nero, Garlic, Kale, Kumara, Kohl Rabi, Leeks, Mushrooms, Onions, Pak Choi, Parsnips, Potatoes, Crown pumpkin, Shallots, Silver Beet, Spinach, Sprouts, Swedes, Watercress, Yams, Radish

 

 

 

Mushroom Soup

Researches has found that mushrooms contain approximately 12 times more of the antioxidant L-Ergothioneine than wheat germ, previously thought to be the best source. Antioxidants slow the aging process from the inside out, which not only affects our appearance but more importantly decreases the risk of degenerative disease.
 
Rosemary herb parts, whether fresh or dried, are rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium. It is also an excellent source of B-vitamins, Vitamin C and Vitamin A.
 
Oregano improves digestion and is an excellent source of Vitamin A and Vitamin C. This marvellous herb is also an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium.
 
Serves 2-4
1 tablespoon olive oil
1 medium onion, diced
1 clove garlic, chopped
1 tablespoon oregano, roughly chopped
1 tablespoon rosemary, roughly chopped
500g mixed button, Swiss or Portobello mushrooms, roughly chopped
2 cups water
1/2 cup raw cashew
Salt and Pepper to taste
 
Saute in oil over medium heat onion and garlic until soft.
Add mushrooms, oregano and rosemary. All the oil should absorb into the mushrooms. Season well with salt and pepper, turn the heat to low and continue cooking, stirring constantly for 5 minutes to allow all the juices from the mushrooms to come out.
Add the 2 cups of water, bring to the boil and cook for 2 minutes. Turn off the heat and allow to cool and rest.
Taste and adjust seasoning if needed before pouring into a high speed blender. Add the cashews and blend until smooth and creamy. To serve, return the soup to a saucepan and slowly bring back to boiling point.

What's in Season in July

Check out below what's fresh in NZ in July:

Apples
Avocado

Brussel Sprouts

Fennel

Grapefruit

Kiwi Fruits

Kohlrabi

Leeks

Lemons

Mandarins

Navel Oranges

Parsnips

Pears

Pumpkins

Rhubarb

Swedes

Tamarillos

Turnips

Watercress

Wiltof

Yams

 

Shiitake Hot and Sour Soup

This tasty soup is designed to super immunity over the chilly months. The shiitake mushrooms along with the garlic, ginger, onions, and chilli all have immunity-boosting properties.

Shiitake mushrooms

Ingredients
Serves 4

• 1 tablespoon rice bran oil
• 1 long green chilli minced with seeds
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic
• 2 bunches spring onions, green and white parts sliced, 2 tablespoons greens reserved
• 500g shiitake mushrooms, stems removed, sliced
• 2L chicken stock
• 2 tablespoons soy sauce
• Juice and zest of 2 lemons
• 1 block firm tofu, cut into 2 cm cubes
• 2 cups shredded carrots
• 1 yellow and 1 red capsicum thinly sliced
• Freshly cracked black pepper

Directions
In a saucepan over medium-high heat, add oil and swirl to coat the bottom. Add chilli, ginger, garlic and spring onions. Sauté for about a minute. Add shiitakes until softened.
 
Add stock and soy sauce, bring to a simmer and reduce by one fifth. Add lemon juice, tofu, capsicum and carrots and cook gently for 2 more minutes to heat tofu through. Season with black pepper.
 
Ladle soup into serving bowls and garnish with reserved green onions and lemon zest.

Whats in Season in June

Check out below what's fresh in NZ in June:

Apples

Brussel Sprouts

Buttercup Squash

Butternut Pumpkin

Feijoa

Fennel

Grapefruit

Kiwi Fruits

Kohlrabi

Leeks

Lemons

Mandarins

Navel Oranges

Parsnips

Pears

Persimmons

Pumpkins

Rhubarb

Swedes

Tamarillos

Turnips

Watercress

Wiltof

Yams

 

Pumpkin, Tofu and Spinach Curry

This recipe is from the Revive Cookbook One. I made a few changes when I made it and my adjusted recipes is listed below.

SERVES 4
1 large chopped onion
3 tablespoons roughly chopped ginger
2 cloves garlic chopped
1 tablespoon oil
1 tablespoon ground cumin
1 tablespoon ground turmeric
1 tablespoon ground coriander
1 teaspoon ground chilli
400g can chopped tomatoes
400ml can coconut cream
1 teaspoons salt
2 cups diced pumpkin cubes
2 cups roughly chopped spinach
600g pack tofu firm cubed 2cm

Sauté onion, garlic, oil, ginger until clear and well cooked.
Add spices and salt and mix well.
Add chopped tomatoes, coconut cream and stir.
Mix in pumpkin and Tofu. Allow to gently simmer for 20 mins or until pumpkin is cooked. Stir carefully to ensure you do not damage the pumpkin.
Gently stir in spinach and cook for further 5 mins
Serve on brown rice or rice noodles with optional chilli garnish.



Photo from Revive.co.nz (I forgot to take a photo before eating)

How to boost your immune system

With the cooler weather now here, it's time to boost you and your families immunity. Here are some easy diet tips to help keep away the colds and flus.

• Include foods high in Vitamin A. Low Vitamin A is associated with impaired immunity and increased risk of infectious disease. Vitamin A also plays an important role in maintaining mucosal surfaces. Some of the foods that are high in vitamin A include: Apricots, asparagus, broccoli, carrots, kumara, pumpkin, red capsicum, spinach, watercress. 
• Include foods high in Vitamin C. Vitamin C is an important antioxidant that decreases the bodies susceptibility to infection. Some of the foods that are high in vitamin C include: berries, citrus fruits, brussels sprouts, broccoli, kale, peas, silver beet and spinach.
• Include foods high in Zinc. Zinc is an element essential for cells of the immune system, and zinc deficiency affects the ability of immune cells to function as they should. Caution: While it’s important to have sufficient zinc in your diet (15–25 mg per day), too much zinc can inhibit the function of the immune system. Some of the foods that are high in Zinc include: Egg yolks, fish, legumes, mushrooms and whole grains.
• Garlic and Onions. Garlic and Onions have infection-fighting capabilities and stimulate the immune system.

Finally, make sure to eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat and enjoy alcohol only in moderation.

Read more:The truth about your immune system

Home made Vitamin Water

Use the recipes for naturally flavoured water below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals: Citrus: Slice an orange, lemon, and lime into a large jug of water. Add ice, allow to chill for 1 hour before serving. Raspberry Lime: Slice a lime into a large jug of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving. Strawberry Basil: Slice 10 strawberries into a large jug of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving. Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large jug of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving. Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large jug of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

What's in Season in May

Want to know what's in season in NZ in May check out the list below:

Apples

Brussel Sprouts

Buttercup Squash

Butternut Pumpkin

Chillis

Zucchini

Feijoa

Fennel
Grapefruit

Kiwi Fruits
Kohlrabi

Leeks

Limes
Mandarins

Mango

Parsnips

Passionfruit

Pears

Persimmons

Pumpkins

Rhubarb

Swedes

Tamarillos

Turnips
Watercress
Witlof

 

Food to help you detox

Check out this cool picture on the different foods that help detox the different parts of the body.

Source: Live Love Fruit



Roast Vegetables with Tahini Sauce

Vegetables are already packed full of flavour this recipe adds a bit of extra pizzazz to the vegetables.

Tahini is a paste made from ground, hulled sesame seeds and is popular in middle eastern cooking. Tahini is an excellent source of copper, manganese and the amino acid methionine.Tahini is a source of the healthy fatty acids omega-3 and omega-6. Tahini's relatively high levels of calcium and protein make it a useful addition to vegetarian and vegan diets, as well as to raw food diets when eaten in its unroasted form. Compared to peanut butter, tahini has higher levels of fiber and calcium and lower levels of sugar and saturated fats

Ingredients

• A selection of fresh vegetables. Some good choices are potato, pumpkin, sweet potato, cauliflower, capsicum, mushrooms, zucchini and carrots. Chop up into bite size pieces.
• 1-2 tablespoons cooking oil
• 1-2 teaspoons ground cumin
• 1-2 teaspoons paprika
• 3 tablespoons tahini
• 3 tablespoons lemon juice
• 3 tablespoons boiling water
• 1/2 teaspoon salt

Preparation
Preheat oven to 180'C. Toss vegetables, oil, cumin and paprika in a baking pan. Place in oven and bake until vegetables are tender.
In another bowl mix tahini, lemon juice, water and salt, until a smooth paste is formed.
Remove vegetables from oven place on serving plate and drizzle with tahini sauce.

How you can eat more Parsley

My previous blog explained the benefits of consuming parsley. This is a cheap and easy salad that goes well with just about any meat or seafood. It even tastes great on its own. My version of Tabouli is definitely not traditional.

Ingredients

Large handful Parsley, chopped

Half handful Mint, chopped

1 Tomato, diced

1/4 Spanish Onion, diced

1 spring onion, diced

1/4 cup couscous, prepared as on packet

Juice of one Lime

2 tablespoons Olive Oil

Pinch Salt and Pepper

 

Ingredients for Tabouli

Directions

Mix all solid ingredients in bowl. Add lime and olive just before serving.

 

Finished Product

Why you should eat more Parsley

Parsley has a great combination of vitamins, flavonoids and nutrients. It contains chlorophyll which has the power to help purify the liver, blood and kidneys. It also has anti-inflammatory properties that aid everything from the urinary tract infections to swollen gums.  It is an antioxidant and has anti bacterial properties. Forget about it as a garnish, whip up a tabouli now.

Parsley has three times the Vitamin C of Oranges!