Eat Smart Diet & Nutrition blog » christmas

Have a happy and healthy christmas from Eat Smart Nutrition

Lauren James — Wed, 03 Dec 2014 03:50:19 +0000

Christmas is typically a time for celebrations, catching up with family and friends and of course delicious food and drinks. But wouldn’t it be great if we could do all this without the associated overfull tummies, lack of exercise, weight gain and guilt? Did you know on average Australians gain 0.8-1.5kg over the Christmas period? While that may not sound like a lot the research shows most of us struggle to lose that extra holiday weight. This Christmas take a pledge with us to enjoy a healthier, guilt free Christmas!

Our top tips for a healthy and happy Christmas:

- Plan ahead – Plan everything from your meals to your shopping lists and make a date with yourself for exercise. Planned meals and shopping lists will make you less likely to stock up on unhealthy treats for those “just in case” moments. As for exercise, make it a date with yourself, write it in your diary and don’t cancel on yourself.

- Stay active – We all indulge over Christmas so offset a few of the extra kilojoules by keeping regular with physical activity, and even increasing it. Try new ways to keep active, dance the night away, organize outdoor family games or go for a walk with friends rather than coffee and cake. Whatever it is, commit to one hour of physical activity every day. Yes, even Christmas Day!

- Keep your regular meal times – Just because you know there’s going to be extra food on offer at meals don’t skip meals in the lead up. This will likely leave you feeling hungry and overeating on unhealthy foods. Keeping regular meal and snack times will also prevent constant grazing.

- Choose your foods wisely – At meal times fill up on fresh seasonal salads, vegetables and lean meats. Make use of the gorgeous summer fruits available. Limit stuffings, gravies and fatty cuts of meat. Pick treat foods you really enjoy rather than nibbling on stale crisps, or cheap chocolates, hold out and enjoy that piece of Christmas pudding.

- Watch those drinks – Alcohol and sugary drinks can pack a punch with calorie. Stay hydrated, alternate water with alcoholic beverages, volunteer to be designated driver or make flavoured sparkling water with fresh fruits and mint.

- Relax and Enjoy – Eat slowly, enjoy and savour every mouthful of your favourite foods. Ditch the food guilt, don’t dwell on a bad meal and don’t let a bad day turn into a bad week. Start fresh at every meal. Most importantly, take time out for yourself, relax and enjoy the time with family and friends.

Merry Christmas!

Christmas Recipes – have you organised your Christmas day menu? Healthy and tasty options available here!

Lauren James — Mon, 09 Dec 2013 11:25:37 +0000

ENTRÉE’S & NIBBLIES

Spicy Melon and Prawn Salad Serves 6

1 large rockmelon, cut into chunks

1 tbsp freshly squeezed lime juice, plus 1 tbsp extra

500g cookied prawns, peeled and deveined

salt and freshly ground black pepper

3 tbsp chopped fresh coriander leaves

1 tsp each cumin, coriander and cardomom seeds

1 large onion, roughly chopped

2 tsp extra virgin olive oil

1 large clove garlic, finely chopped

Tabasco, to taste

Rind of 1 lime, finely shredded

1 bunch rocket, well rinsed and spun or patted dry

Sprinkle melon chunks with 1 tbsp lime juice and set aside in a serving bowl.
Place prawns in another bowl, season with salt and pepper and scatter with coriander leaves. Set aside.
Place the cumin, coriander and cardomom seeds in a small frying pan over moderate heat and shake until the spices are fragrant, about 3 minutes. Take care not to burn them. Cool slightly, and pulverise in a mortar or in a food processor.
Combine the onion and oil in a small frying pan and cook over moderate heat until the onion is soft, about 5 minutes, stirring frequently.
Add garlic and cook for a further 1 minute. Stir in the pulverised spices and extra tbsp of lime juice, and season with Tabasco to taste.
Remove from heat and allow to cool slightly. Spoon the mixture over the melon, add the lime rind and toss gently. Add the prawns just before serving.
Line a platter with rocket and pile the salad on top.

Prawn and mango wraps Serves 4

¼ cup extra light sour cream

¼ cup low fat mayonnaise

¼ cup chopped fresh basil

2 tablespoons chopped fresh chives

Sea salt/pepper to taste

750g cooked prawns, peeled and de-veined, roughly chopped (=~400g meat)

1 large firm ripe mango

Zest of 1 lime

Finely sliced red chilli

4 x 25cm tortillas

1 bunch baby watercress or baby rocket, washed, stems discarded

Process sour cream, mayo, basil and chives in food processor or bamix until pale green. Season. Transfer to a bowl, add prawns and mango, lime zest and chilli to taste. Combine.
Heat tortillas in dry pan or microwave. Keep warm in a clean tea towel. Divide watercress or rocket between tortillas across the centre. Top with some prawn mixture, tuck in the ends then roll up tightly.
Cut in half diagonally to serve. Tip: Could use rice paper rolls instead of tortillas.

Christmas Dip Serves 8

2 ripe avocados, flesh mashed

2 tsp lime juice

1 small red chilli, deseeded, finely chopped

300g extra light sour cream

1 tblsp taco seasoning

1 ripe tomato, deseeded and finely chopped

1 tblsp coarsely chopped fresh coriander

Mash the avocado until almost smooth. Add the lime juice and chilli. Season with salt and pepper to taste. Fill a glass serving dish with mixture.
Combine the sour cream and taco seasoning. Spread over the avocado mixture. Cover and place in the fridge to set for 2 hours.
Combine the tomato & coriander in a bowl. Season with salt and pepper. Sprinkle over the sour cream and avocado.
Serve immediately with carrot, celery & capsicum sticks and some crackers or corn chips.

Asian ginger, soy sauce & sesame prawns Serves 12

1/3 cup salt reduced soy sauce

2 thinly sliced green shallots

1 tblsp honey

2 tsp finely grated fresh ginger

1 garlic clove, crushed

24 cooked prawns, deheaded, tails intact

Toasted sesame seeds & extra shallot to serve

Mix all ingredients except prawns. Place prawns on an asian spoon or in a small bowl or ramikin. Spoon over 1 tblsp dressing over each. Top with sesame seeds and shallot to serve.

Christmas tomatoes Serves 12

2 x punnets cherry tomatoes

100g light cream cheese

50g Danish fetta

2 tblsp finely chopped fresh basil, plus extra leaves to serve

1 tsp finely grated lemon rind

1 tblsp lemon juice

Slice tops from cherry tomatoes. Scoop out seeds and discard.
Put all remaining ingredients into a food processor and process until smooth. Season with salt & pepper. Transfer to a small piping bag (or a zip-lock bag and snip the corner off)
Pipe the mixture into the tomatoes and arrange on a serving platter. Top with a baby basil leaf.

THE MAIN EVENT

Pork Leg with Roasted Pears, Rosemary and Honey Sauce Serves 6

1.2 kg boned leg of pork

Spray olive oil

4-5 sprigs fresh rosemary, leaves chopped

sea salt

freshly ground pepper

Honey Sauce

Spray olive oil

2 carrots, finely chopped

2 sticks celery, finely chopped

2 small onions, finely chopped

1 tsp black peppercorns

4 tbsp honey

4 tbsp white wine vinegar

400ml dry white wine

600ml chicken stock

Roasted Pears

1 tblsp light margarine

4 tbsp dark brown sugar

4 tbsp balsamic vinegar

6 slightly under ripe pears, halved, cored and unpeeled

Remove any obvious pieces of fat. Spray with olive oil then massage in the rosemary. Season well. Reshape the pork into a log, tie at intervals with string, then place into a roasting pan in a preheated oven 220C. Roast for a further ~3 hrs, or until juices run clear when skewered.
Honey sauce: Spray a heavy based pan with olive oil and add the carrot, celery and onion. Cook, stirring, until vegetables are beginning to caramelise and turn golden. Add the peppercorns, stir through, and then pour in the honey. Increase the heat and cook until you can smell the honey caramelising, then add the white wine vinegar carefully (the mixture will spit). Boil until the mixture becomes thick, bubbly and caramelised, with only a tablespoon or two of liquid left, add wine. Stir in the stock and boil again to reduce the mixture to a syrupy sauce. Set aside. Let cool.
Roasted Pears: Start the pears when the meat has only about 10 mins left in oven. Melt the margarine, sugar and vinegar in a large frying pan, toss in the pears and turn them in the mixture for a minute or two until well coated.
When pork is cooked to your liking, remove baking pan from oven. Transfer pork to a board and cover loosely with foil. Set aside in a warm place to rest for 20 mins.
Carve pork and divide between plates. Pour over the honey sauce and serve with roasted pears, roast potatoes and steamed green vegetables.

Glazed ham

15 serves (about 200g per serve)

3kg half leg ham

Whole cloves

1.5 cups brown sugar

275g jar cranberry sauce

Place oven shelf in lowest position and ensure ham will fit in oven. Preheat oven to 160 degrees Celsius. Line a large roasting pan with baking paper. Remove the rind from ham by gently running your thumb between the rind and fat or ham. Carefully pull back rind to expose the fat. Cut the rind off at shank, leaving the shank covered with rind. Trim fat to 1cm thick only.
Using a small, sharp knife, score the fat in a diamond pattern about 5mm deep. Take care not to cut into the meat. Push a clove into the centre of each diamond.
Combine sugar and cranberry sauce. Brush evenly over ham and ensure all the fat is covered.
Bake for 15-20 mins or until golden. Brush again with mixture. Return to oven for 30-35 mins or until golden.
Place on serving platter and carve using the shank for stability. May be served warm or cold.

Prosciutto wrapped turkey Allow 200g per person

Fresh or thawed whole turkey

120g fresh bread crumbs

170g dried cranberries

80g pistachio kernals, coarsely chopped

½ cup chopped continental parsley

1 tblsp finely grated lemon rind

2 eggs

12 (about 120g) thick slices prosciutto

12 sprigs fresh thyme

Place shelf in oven in lowest position and ensure turkey will fit in the oven. Preheat oven to 180 degrees Celsius.
Combine the breadcrumbs, cranberries, pistachios, parsley and lemon rind in a bowl. Add the eggs and stir to combine.
Remove excess fat and giblets from turkey. Wash the turkey & wipe inside and out with paper towel. Fill the cavity with the breadcrumb mixture. Tie the legs with un-waxed kitchen string. Tuck wings under. Add a small amount of water to the roasting pan and place turkey, breast side up, on a wire rack in the roasted pan.
Arrange the prosciutto, overlapping slightly, over the turkey. Tuck the thyme sprigs underneath the prosciutto. Cover the turkey with non-stick baking paper, then cover the pan in foil. Roast in oven for 2.5 hours. Remove paper and foil.
Increase the oven temperature to 200 degrees celcius. Roast for 35-45 minutes or until prosciutto is crisp and juices run clear when the turkey’s thigh is pierced with a skewer. Transfer turkey to plate and cover with foil. Set aside for 15 minutes to rest.
Serve warm with roasted vegetables and gravy or cool overnight and serve with salads.

Christmas Salad Serves 6

1 punnet cherry tomatoes, halved

25mL extra virgin olive oil

40mL red wine vinegar

2 shallots, very finely chopped

2 tbslp chopped coriander leaves

3 bunches asparagus, ends trimmed

3 buffalo mozzarella balls

Mix the tomatoes with oil, vinegar and season to taste. Set aside for 30 minutes to marinate. Stir in shallots and coriander and set aside for a further 15 minutes.
Blanch the asparagus in boiling salted water for 2-3 minutes until just tender. Drain and refresh in cold water.
Tear each mozzarella ball into 2-3 pieces each. Arrange on serving platter then scatter asparagus. Top with tomato mixture, then serve.

Spinach, pea & zucchini salad Serves 8

4 zucchini, sliced thinly lengthwise

Spray olive oil

6 cloves garlic, unpeeled

2 tblsp olive oil

1 tblsp white wine vinegar

1 bag baby spinach leaves

1.5 cups fresh or frozen peas, blanched

Preheat oven to 180 degrees celsius. Spray tray with oil, lay zucchini on tray & spray lightly again. Scatter garlic over the top. Bake for 10-15 mins or until zucchini is tender.
Squeeze garlic from skin and mix in a bowl with oil, vinegar and season to taste.
Mix spinach, peels and zucchini in bowl. Add dressing and toss to combine.

Baby beetroot and brie salad Serves 6

½ cup walnuts

850g baby beetroot, drained, cut into bite size pieces or left whole, depending on size

250g brie, at room temperature

1 green oak lettuce, washed & dried

3 long stalks of celery, finely sliced

Dressing

1 tblsp olive oil

2 tblsp white wine vinegar

1.5 tsp wholegrain mustard

Preheat oven to 180 degrees celcius. Spread walnuts on an oven tray and bake for 4-5 mins or until lightly toasted. Transfer to a plate to cool, then roughly chop.
Drain beets and ensure uniform size. Cut brie into thin slices
Arrange lettuce on individual plates (or in a large salad bowl). Scatter over celery. Top with beetroot and brie. Sprinkle with walnuts. Combine with dressing ingredients and season with salt & pepper to taste. Drizzle over salads and serve immediately.

DESSERT

Chilled Seasonal Fruit Bowl Serves 4

½ pink or champagne watermelon

200g grapes

3 passionfruit

2 oranges

400g low fat vanilla yoghurt

Remove the pips from the watermelon and cut into bite sized pieces. Place in a large bowl.

Remove the grapes from the stalks and add to the bowl. Add the passionfruit pulp. Segment the oranges and add to the bowl. Toss the fruit and place in the freezer for 1-2 hours until icy.

Serve with vanilla low-fat yoghurt.

A great Christmas alternative to a heavy cake or pudding! Any fruit can be used such as berries, bananas or mangoes.

Last-minute moist Christmas cake Makes 24 pieces

375g mixed dried fruit

440g can crushed pineapple in natural juice

¼ cup squeezed orange juice

2 tsp mixed spice

1 cup dark jam

250g pitted prunes, chopped

1 tsp bicarbonate of soda

2 cups wholemeal flour

2 egg whites

Place the dried fruit, pineapple and juice, orange juice, mixed spice, jam and prunes in a saucepan and cook over moderate heat. Bring to the boil, then reduce the heat and simmer uncovered for 5 minutes.

Remove from the heat, and transfer the mixture to a mixing bowl and allow to cool. Preheat the oven to 180 degrees. Grease and line a 18cm square cake tin.

Sift the bicarbonate of soda and flour together. In a clean bowl beat the egg whites until stiff peaks form. Fold the egg whites into the fruit mixture and then the sifted flour. The mixture will be quite firm.

Spread into the tin and bake for 1.5 hours. Allow to cool thoroughly before inverting onto a platter.

Fruity Bon-Bons Serves 10

10 sheets filo pastry

1 x 250g jar fruit mince

2 tblsp almond slivers

Preheat the oven to 190 degree Celsius. Fold the filo sheets in half, then half again. The pastry parcel will be approximately 5cm wide.

Place 1 tbslp of the fruit mince into one side of the pastry, add a few almond slivers, and roll up. Tie the ends with the raffia or string. Transfer the rolls onto a lined baking tray. Repeat with the remaining pastry.

Bake for 15 mins until lightly golden.

This is a great low fat alternative to fruit mince pies!

Ricotta Christmas Cake Makes 36 pieces

250 g low fat ricotta cheese

1 tsp bicarbonate of soda

1.5 kg mixed fruit

½ cup red glace cherries

¼ cup honey

½ cup blanched almonds

1 ½ cups unsweetened orange or pineapple juice

2 ¾ cups self raising flour, sifted

½ cup plain wholemeal flour, sifted

2 tsp mixed spice

2 tbsp brandy

Combine ricotta cheese, bicarbonate of soda, fruit, honey, almonds and juice in a saucepan. Simmer for 5 minutes. Cool.
Add dry ingredients. Mix well. Stir in brandy.
Spoon mixture into a greased and lined 23cm square cake pan. Bake at 160-179 C for 2-2 ½ hours or until cooked when tested with a skewer. If desired sprinkle hot cake with extra brandy and wrap in a towel to cool.

Low fat Iced Christmas Pudding Serves 10

2 tbsp candied pineapple, finely chopped

16 glace cherries, finely chopped

2 tbsp glace ginger, finely chopped

4 tbsp raisins chopped

4 tbsp brandy

1 small tin whole chestnuts finely chopped

12 meringues crushed

1 litre reduced fat ice cream, softened

Place pineapple, cherries, ginger, raisins and brandy in microwave safe bowl, cover and heat on high for 2 minutes
Remove from microwave, mix together, and stand for a further 10 minutes so the brandy soaks into the fruit.
In a large mixing bowl combine chestnuts, meringues, and ice cream, then add the fruit mix.
Pack into a 6-cup pudding basin or mould, cover and freeze until solid, preferably overnight.
To remove, place mould briefly in hot water before upending it on a serving plate.

Christmas Berry Trifle Serves 6

200g (about 16) savoiardi (sponge finger biscuits)

2 x 9g packets diet or Lite raspberry-flavoured jelly crystals

1 tsp rosewater essence

80g unsalted pistachio kernals

4 x 150g cartons low fat Fruche or fromage frais vanilla

500g fresh or frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)

2 tsp icing sugar

Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours, or until the jelly is set.
Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
Spoon the fromage frai over the jelly. Top with the mixed summer fruit.
Sprinkle with pistachios and dust with icing sugar to serve.

DRINKS

Christmas Spritzer Serves 6

1.5 L natural mineral water

12 strawberries

12 mint leaves

Ice

Cut strawberries into halves or quarters depending on size. Portion into 6 glasses.
Bruise mint leaves gently (using your hands) and then add 2 mint leaves to each glass. Top with ice.
Pour over mineral water & serve.

Berry Nice Christmas Punch Serves 6+

1 punnet blueberries

1 punnet strawberries

1.5 L soda water

6 mint leaves

3 ice cube trays

Cut strawberries into small pieces. Place 1 piece of strawberry in each ice cube mould, fill with water and freeze overnight. Repeat with blueberries.
Bruise mint leaves and place in bottom of a large jug. Add berry ice cubes.
Top up with soda water and serve immediately.

5 simple tips to get you through the Christmas holiday season!

Lauren James — Tue, 18 Dec 2012 20:10:19 +0000

Bring on the holidays! Catching up with family and friends, enjoying the beautiful sunshine, swimming at the beach…what’s not to love, right? The endless supply of food, alcoholic drinks and yummy sweets that may undo some of the hard work you achieved in 2012…. Does this sound like something you’ve done in the past? Do you make promises to yourself that you know that you can’t keep or even promises you intend to follow but something ALWAYS gets in the way? Do you ever tell yourself ‘It’s Christmas…..it only comes around once a year!’?

Well you’re not alone!!

What would you say to a helping hand this time around? We understand that the holiday season is one of the most difficult times of year for anyone who is watching their weight or trying to stay fit and healthy………it’s no wonder the average Australian puts on 2kg over the holiday season.

We’ve come up with 5 simple tips on how to prepare yourself for this holiday season that will allow you to still enjoy all the social occasions but without the worry of gaining extra kilos and making sure all your hard work you’ve done this year won’t be lost!

Start your day off well hydrated. Drinking enough water throughout the day and night is essential in keeping your body hydrated. Being dehydrated can lead to over indulging as people can easily mistake thirst for hunger and can also lead to drinking more alcohol. Handy tip: aim to drink a minimum of 1.5-2 litres a day. If you’ve exercised that day or you had a few drinks the night before add an extra 0.5-1 litre.
Eat breakfast every day. Breakfast is an essential part of your day, it kicks starts your metabolism and gives you energy to get going in the morning. It’s one of the most important meals of the day, but it’s also frequently one of the most neglected. Handy tip: eating a breakfast that contains protein, like eggs or yoghurt, will help you to stay on track with your portions and food choices throughout the rest of the day.
Be smart about your drink choices. If you choose to drink make sure you choose the right kind of drinks. If you drink spirits, try combining with mixers such as soda water and fresh lime, still water with ice or sugar-free soft drinks. Beer and Wine still contain a lot of calories. Try changing to light beer, only filling your glass to half-way and also making sure you pour your own drinks rather than letting others topping it up for you. Handy tip: It’s important to be mindful of the amount you’re drinking; it’s recommended that men have no more than 3 standard drinks in a day and women no more than 2. Aim to drink 1 glass of water or mineral water between every alcoholic drink.
Better choices and portion control. When faced with food this holiday season always try to choose the food that isn’t covered in creamy sauces or cheese, deep fried or encased in pastry. Fresh seafood, ham off the bone and chicken/turkey breast are the ideal choices. If you can’t resist temptation, watch your portion sizes – aim to have ½ a normal portion and make your plate up with salad or vegetables. If you have dessert see if anyone wants to go halves or thirds and enjoy the dessert without the accompaniments such as cream, ice cream or full fat custard. Handy tip: Say NO to treats that you really don’t love so you can say YES and enjoy the treats you do!
Continue to exercise. Now’s not the time to slacken off, if you are currently training keep it up! Most gyms are still open over the holiday season or go out and enjoy the beautiful weather with your family and friends. Handy tip: Focus on ways to spend quality time with family and friends that don’t include food. We are lucky in Queensland that we have ample opportunities to go out and enjoy the outdoors. Why not play a game of backyard cricket, go for a ride along the river or catch up with friends for a walk

What tips and strategies do you use to stay on track during this time of year?

Written by Rebecca Evans, our newest Eat Smart team member – thanks Bec!

Planning a christmas party? Healthy snack ideas here!

Lauren James — Mon, 17 Dec 2012 02:32:59 +0000

Asian ginger, soy sauce & sesame prawns Serves 12

1/3 cup salt reduced soy sauce

2 thinly sliced green shallots

1 tblsp honey

2 tsp finely grated fresh ginger

1 garlic clove, crushed

24 cooked prawns, deheaded, tails intact

Toasted sesame seeds & extra shallot to serve

Mix all ingredients except prawns. Place prawns on an asian spoon or in a small bowl or ramakin. Spoon over 1 tblsp dressing over each. Top with sesame seeds and shallot to serve.

Christmas tomatoes Serves 12

2 x punnets cherry tomatoes

100g light cream cheese

50g Danish fetta

2 tblsp finely chopped fresh basil, plus extra leaves to serve

1 tsp finely grated lemon rind

1 tblsp lemon juice

Slice tops from cherry tomatoes. Scoop out seeds and discard.

Put all remaining ingredients into a food processor and process until smooth. Season with salt & pepper. Transfer to a small piping bag (or a zip-lock bag and snip the corner off)

Pipe the mixture into the tomatoes and arrange on a serving platter. Top with a baby basil leaf.

Dates with goat’s cheese & prosciutto 20 serves

10 fresh dates, halved

200g goats cheese

10 slices prosciutto, halved lengthwise

Spread 1-2 tsp of goats cheese on each halved date. Wrap in prosciutto and serve!

Prosciutto wrapped asparagus 12 serves

12 asparagus spears (1-2 bunches)

6 prosciutto slices, cut in half lengthways

1 tblsp balsamic vinegar

1.5 tblsp extra virgin olive oil

50g shaved parmesan to serv

Preheat a BBQ or char-grill on high. Trim ends of asparagus and wrap a strip of prosciutto down the length of an asparagus spear. Repeat with all spears.

Cook the asparagus on the grill, turning occasionally for 2-3 minutes until asparagus is bright green and tender crisp. Transfer to a serving platter. Drizzle with vinegar & oil, season with salt and pepper. Sprinkle with shaved parmesan and serve!

Champagne, cocktails and calories…. how to drink smart at Christmas parties

Lauren James — Wed, 05 Dec 2012 00:00:43 +0000

The Christmas season is upon us! And it has become a season – not just one day of indulgence with friends and family, but many days of parties, celebrations and casual get-togethers. Many people indulge not only in festive food but festive drinks as well. But what does that mean for those conscious of their weight? Does a glass of champagne or a few cocktails really matter? Sadly, yes!

Did you know half a bottle of red, white or sparkling wine contains about 1000kJ which is equivalent in calories to half a packet of lollies or 3 slices of bread? To burn off just the calories in half a bottle of wine (not including what you might eat with the wine!) you would need to walk for hour at a fast pace, do an hour of vigorous house cleaning or one and a half hours of intense yoga! So when you reach for another tipple this Christmas or New Year, just think how much more exercise you need to do to burn off those extra calories! Is it really worth it?

A guide to your favourite drink & required exercise is below. Each alcohol listed contains approximately 1000kJ, which will take about 1 hour of fast walking to burn off….

2 heavy stubbies of beer

2 stubbies or cans low carb beer

2 schooners of mid-strength beer

2 pints light beer

3-4 nips of spirits (straight or mixed with water or soda)

3 spirits mixed with diet soft drink

2 spirits mixed with regular soft drink

1 can or bottle pre-mixed spirits e.g. Rum & Coke, Smirnoff Ice, UDL

0.75 – 1 creamy cocktail

1-1.5 juice based cocktail

1 large glass fortified wine

½ bottle red, white or sparkling wine

How many hours extra walking do you have to do this week?

1 month until Christmas!

Lauren James — Mon, 26 Nov 2012 05:22:45 +0000

Now this is not the time to give up and say you’ll think about it next year…

In one month you can:

lose 2-4kg
take up 1 new health promoting habit such as drinking 2 litres of water per day
improve your fitness by at least 10%
increase your strength by 10%
ensure you eat 2 pieces of fruit per day, not such a hard task in stone fruit season
eat more salads, also not hard when its too hot to cook anyway
get up early to exercise 3 mornings per week – since the sun is up before 6 you can too
reduce your cholesterol by a few points

In the silly season, it may be unrealistic to avoid all champagne, plum puddings and savoury nibbles, but you can aim to keep your current good habits. For those who like to achieve, you may even be able to pick up a new, healthy habit in the next month. Giving up is one option, but taking steps to a healthier you in 2013 can start in 2012!

Here’s to early morning runs, followed by some stone fruit, a bottle of water and a salad for lunch! What’s your 1 month challenge?

Detox – so 2011. Antiox instead!

Lauren James — Wed, 25 Jan 2012 08:56:22 +0000

The month or more of Christmas over-indulgence has now passed and many people are looking to a detox program to spike their energy levels, clear their digestive system, detox their liver, lose a few kilos and espouse their guilt! The downside (and there is always a downside!) of every detox program is the restrictive diet or numerous pills or shakes to be taken, headaches, the need for a close lavatory and generally feeling like you’ve been hit by a bus for the first few days. So what if there was a way to by-pass the first few days of feeling rubbish and skip to the light, bright, energetic, slimmer, glowing you?

Detox diets are only successful for the time that you follow them which often means a lot of pain for only a short-term gain! Increasing the anti-oxidants in your diet can be an easy and sustainable solution to feeling great, most of the time!

So what are these antioxidants I hear you say? The effects of modern day life such as stress, poor sleep, pollution, drinking too much alcohol, staying in the sun too long, smoking or even healthy behaviours such as exercise can cause oxidative or free radical damage. Antioxidants stabilize these free radicals to prevent disease, damage or ill-health occurring within the body from the oxidative free radicals. Oxidative damage has been linked to diseases such as arthritis, aging, degeneration of the eye lens, damage to the nerve cells in the brain, some cancers, heart disease and liver disease.

Antioxidants are found in nutrition powerhouse foods, some of which may surprise you!

So should I start that detox or eat more antioxidants? Definitely eat more antioxidants! Not only is it tastier and includes many everyday foods negating the need for a special diet but it’s more sustainable for better long term health. By including more antioxidant rich foods you can expect to feel more vibrant, energetic, lose weight if this is required and feel good knowing you are combating those free radicals of daily life!

So harness your antioxidant power today!

Healthy Christmas Recipes

Lauren James — Wed, 21 Dec 2011 23:40:31 +0000

Christmas is a time to celebrate! Keeping moderation in mind – treat yourself with these low calorie, flavour filled creations.

Entrees and finger food

Rainbow Stack Serves 8

1 eggplant

2 red capsicums

2 zucchini

1 sweet potato

150g reduced fat feta cheese

100g basil pesto

Freshly cracked black pepper

Cut the vegetables into slices about 10mm thick. Try making these a similar diameter as they will be stacked.
Barbeque or grill the vegetables for about 10minutes or until soft. Season with pepper.
Assemble stack: eggplant as a base, followed by zucchini, sweet potato, a thin slice of feta, a small dollop of pesto and finally a slice of capsicum.
Return to the grill or bbq (lid down) and cook until cheese is melting. Serve immediately.

Cranberry and Turkey Bites Makes 24

Olive oil spray

3 sheets filo pastry

2 tsp oil

1 small onion, finely chopped

250g turkey mince

2 tsp fresh thyme

Freshly cracked black pepper

2 tbsp whole cranberry sauce

1 tbsp finely chopped toasted walnuts

1 tbsp finely chopped chives

Preheat oven to 180°C. Use oil spray to lightly coat 2×12 mini muffin pans.
Layer the 3 filo sheets, lightly spray with oil on the bottom and middle sheets. Cut filo into 6cm squares to end up with 24 squares
Line each muffin hole with filo square. Lightly spray shells with oil. Bake for 5 minutes, or until lightly browned. Set aside until needed.
Heat oil over medium heat in frying pan. Cook onion until soft. Add turkey and thyme. Break up mince and cook for minutes until meat is coloured (about 8 minutes). Stir through cranberry sauce and pepper.
Fill filo shells with mince mixture. Bake 4 – 5 minutes to reheat.
Combine walnuts and chives and sprinkle over. Serve immediately.

Honey Pork Kebabs Serves 8

500g pork fillets

2 cloves garlic, crushed

2 tsp cumin seeds

1/2tsp ground coriander

1/4 tsp ground paprika

2 tsp olive oil

Honey glaze

½ cup orange juice

2 tbsp honey

2 tbsp barbecue sauce

2 tbsp creamy mustard

Cut pork into 3 cm cubes and combine with additional ingredients.
Thread pork (2-3 pieces per skewer) onto skewers (if bamboo skewers used, soak for at least 1hr prior)
Combine glaze in a small saucepan and bring to boil whilst stirring. Reduce heat and simmer for 5 minutes or until thickened.
Cook skewers in a pre-heated non-stick pan, grill or barbecue for 5 minutes or until browned and cooked through, turning occasionally.
Serve with honey glaze.

Hearty Hummus Serves 8

400g can chickpeas (juice reserved)

2 cloves garlic (more if you like!)

Juice of 1 lemon

Freshly ground black pepper

4 tbsp tahini

1 cup fresh parsley

2 ripe tomatoes, deseeded and diced finely

1/4 cucumber, diced

½ red onion, diced finely

Sweet paprika to garnish

In a food processor blend together chickpeas, garlic, lemon and tahini. If additional moisture is needed, add juice from chickpeas. Add parsley and blitz again until blended.
Place in serving bowl and mix in tomato, cucumber, onion and pepper. Sprinkle with paprika before serving.
Serve with vegie sticks or mountain bread/pita (crisped in the oven)

Sweet Treats

Spiced Cherries Serves 8

250ml (1 cup) water

1/4 cup caster sugar or sugar substitute

5 whole cloves

2 cinnamon sticks

800g cherries (stems still attached)

800g diet vanilla yoghurt

In a small saucepan combine water, sugar, and spices. Stir over medium heat until sugar is dissolved. Simmer over medium heat until thickens slightly and remove.
In a shallow heatproof bowl arrange cherries. Pour hot syrup over and set aside for 1 hour.
Serve chilled with vanilla yoghurt. Use stems to dip cherries if desired.

Cranberry and Pistachio Biscotti Makes 26 slices

3 egg whites

1/3 cup castor sugar

½ cup plain flour

¼ cup wholemeal flour

80g pistachios

80g dried cranberries (Crasins)

½ tsp grated orange rind

Preheat oven to 180°C. Line a 19x9cm loaf tin with greaseproof paper.
Using an electric beater, whisk egg whites until soft peaks from. Add sugar at intervals, beating well between so appears glossy and smooth.
Fold in sifted flours, pistachios, cranberries and orange rind. Mix well. Spoon into tin and smooth over top.
Bake 25-30minutes or until top is brown and firm. Remove from oven and cool in tin. Reduce oven temperature to 140°C.
Remove loaf from tin and slice with serrated knife into 5mm thick slices. Arrange slices on a baking tray lined with greaseproof paper and bake 15-20 minutes until just firm. Cool on tray.

Berry Trifle Serves 4

2 tbsp apple juice

1 tsp vanilla extract

500g fresh or frozen berries (strawberries, raspberries, blueberries)

12 sponge finger biscuits, thickly sliced crossways

2/3 cup low-fat custard

Place apple juice, vanilla and half the berries in a food processor or blender. Process until smooth.
Place biscuits in a bowl. Working quickly, pour berry mixture over biscuits and spoon this sauce until coated.
Spoon 2 tablespoons biscuit mixture into base of four x 1 cup capacity dishes. Top each with 1 tablespoon custard. Arrange 1/3 of the remaining berries over custard. Repeat layers twice. Cover and refrigerate for 30 minutes before serving.

Fruit truffles Makes 24

1 cup pitted dates

1 cup raisins

1 cup walnut pieces

2 tbsp cocoa powder

1 tbspn margarine

1 ½ tbsp desiccated coconut

1 tsp vanilla essence

Extra coconut for coating

Place fruit, nuts, cocoa, margarine, coconut and vanilla in a food processor and process until the mixture forms sticky crumbs. Blitz mixture slowly, with caution not to over process.
Wet hands and roll the fruit mixture into 24 balls. Roll each ball in coconut and refrigerate until required.

Yoghurt, Meringue and Berry Sticks Makes 6

1 packet/4 meringue shells

400g Vanilla or berry flavoured low-fat Greek yoghurt

1 punnet of fresh berries (strawberries, rapsberries, blueberries) or 1 packet frozen berries

Assemble 6 popsicle molds with a wooded/plastic stick for each.
A total of 4 layers will be created: First make a layer of yoghurt and parfreeze until slightly set. Second layer add broken meringue pieces and parfreeze again. Third layer berries and continue freezing process. Finally complete with another layer of yoghurt.
Insert stick into each mold and freeze overnight or until completely firm.
When ready to serve, run mold under warm water to loosen stick.