7 Secrets to Surviving the Silly Season

1)    Make your first drink water. Mindlessly sip water and consciously drink alcohol. Set a limit to the number.

2)    Eat something healthy before you start snacking or drinking.

3)    Savour a seafood celebration over a traditional meal, simply grilled or barbecued served with lots of lovely salads.

4)    Finger food – set ground rules e.g.

1. Whether your weakness is savoury or sweet, set some limits.
2. I am going to have ……no. (say 4) of what is offered.
3. I will stick to vegetarian options (usually lower calorie choices).
4. I will avoid anything fried or pastry based.
5. I will choose only fresh or vegetable canapés

5)    Don’t forget portion size and balance – half fill your plate with salad or non starchy vegetables BEFORE you add the turkey, ham and roast veges

6)    Desserts – choose fruit based desserts and cakes, e.g. fresh seasonal fruit, summer berry pudding, apple tart

7)    If you’re going to cheat CHEAT GOOD – Take two fish oil capsules before eating or drinking to reduce inflammation.

Legumes are also a great vegetarian source of protein and will help with lowering your cholesterol too.  So what are you waiting for?

Not sure how to use them?  Why not try this delicious Pumpkin and lentil soup tonight.  It only takes about 20mins to make and is really satisfying.  The recipe contains some mild spices but can be made without the curry powder if you prefer a simpler taste.  Enjoy!

Pumpkin lentil and ginger soup

Serves 6

2 tblspns extra virgin olive oil

2 brown onions chopped

2 teaspoons curry powder

6 cups of vegetable stock

1 cup brown/green or red lentils

750g jap pumpkin peeled & chopped

1 good knob ginger roughly chopped

Fresh coriander leaves chopped for garnish

Method

Saute onion in olive oil for about 5 minutes

Add curry powder and sauté for another 2-3minutes

Add stock  and bring to boil

Add rinsed lentils, pumpkin and ginger into the pot, bring back to the boil then simmer covered for 20-30 mins until lentils and pumpkin are tender.

Remove ginger pieces

Add soup into blender, reserving some of the liquid.  Blend until smooth, adding more of the liquid until you achieve the desired consistency.

Serve sprinkled with coriander leaves

For a milder flavour, stir in some dairy or soy milk into bowl.

Ocean trout with shitake mushrooms

Serves 2

Here is an Asian influenced way to cook ocean trout, a great source of omega 3 essential fatty acids.

Ingredients

2 x 150g Ocean trout fillets

½ tspn extra virgin olive oil

4 shitake mushrooms sliced

1 eschallot sliced on the diagonal

1 tspn tamari

1 tspn freshly chopped coriander leaves

½ red chilli finely chopped (optional)

Method

Preheat the oven to 180^oC

Place the fish fillets skin side down In a shallow ovenproof dish that has a lid.

Lightly coat/spray the fillet with oil .

Layer the mushroom slices, eschallots over the fillets

Sprinkle the ginger, coriander & chilli over the top

Drizzle on the tamari

Place lid over.  I use a glass pyrex bakng dish so that I can view the fish.

The fish will steam cook, which gently cooks the flesh.

Cook for 20-30mins depending on the thickness of the fish until flesh is just cooked on.  The flesh should gently separate.

Lift out of dish with a spatula and the skin will peel away from flesh.

Serving suggestion

Place fish on brown rice and steamed Chinese greens, e.g. bok choy, Chinese broccoli, snow peas.  Spoon juices from pan over fish and veges.

Why not try this delicious yoghurt based chicken curry and spinach dahl recipe, which both contain turmeric.  The yoghurt and the lentils are also great for your digestive system and maintaining a healthy balance of gut flora.

Chicken Curry

Ingredients

Olive oil

3 cloves Garlic crushed

1 Onion chopped

2 tspns ginger finely chopped

2 ripe medium tomatoes chopped

½ cup fresh or ¼ cup dried coriander leaves and root

1 tspn turmeric

1 ½ tspns garam masala

2 cups of cooked chicken

chilli to taste

½ – 1 cup of natural yoghurt (I use Meredith Farm Sheep yoghurt)

Method

Saute onion, garlic  & ginger in a small amount of oil for a few minutes.

Add coriander, turmeric & garam masala, chilli and tomatoes.  Cook 5-10 mins.

Add yoghurt and heat gently.

Add chopped chicken and simmer a further 5-10mins.

Sprinkle with some fresh coriander leaves.

Serve with rice, spinach dahl & salad.

Steamed Brown Rice

Add 11/2 times qty of water as brown rice.  Bring to boil and simmer until water level reduces to height of rice.  Cover and turn down to lowest temp. possible (if necessary turn off for 10 mins then turn back on low)  Steam with lid on for approx 30mins.  All water will be absorbed and rice should be nicely cooked through.

Spinach Dahl

Ingredients

Onion finely chopped – 1 med-lge

Garlic finely chopped – 2-3

Ginger finely chopped – 2cm knob

1/2 tspn Turmeric

1/2 tspn Garam Masala

1 1/2 cups of red lentils

2/3 cups of chopped spinach

Method

Saute onion, garlic & ginger in ghee & olive oil for about 3 mins

Add spices and cook further 2 mins

Add lentils stir through to coat with spices & mix with other ingredients

Then add approx, double the quantity of hot water ( 3cups) bring to boil then simmer about 10 mins Stir. If too dry add a bit more water, I always think its better if its more moist.

Add spinach simmer for a further 10 mins with lid on, stirring occasionally and check to see when ready.

At times like this it is tempting to enjoy all those energy dense foods like shepherd’s pie with a big glass of red wine or more to accompany it followed by a sticky date puddings with cream and custard on these Wintery nights.  Before you know it the weight piles on and the thought of wearing anything less than the Abdominable Snowman’s furcoat to cover our sins, fills us with horror.

A good way to help to shed or prevent some of those kilos piling on is simply to stop drinking, at least for a while.  Dry July is a fundraising campaign which you join and give up alcohol for the month of July.  It’s a great way to give you the extra incentive to say no to that alcholic drink and all for a worth while cause.

In addition to reducing your kilojoule intake, giving up alcohol can also

• improve the quality of your sleep
• clear your mind
• improve your mood
• decrease fatty liver
• help you say “No” to second helpings and temptations that pile on more kilos.

So what’s stopping you? Don’t be a sad puppy.  

Get happy and go to   http://www.dryjuly.com NOW and sign up.

Want to find ways to eat more healthily with hearty nourishing food that won’t make you look at your body with despair?

Call or email to-day.

Have you ever tried a persimmon?

They are in season at the moment are delicious and can be bought rather cheaply.

There are a couple of different types on the market but the most versatile if the Japanese Fuyu persimmon. This fruit can be eaten whilst still firm like an apple, although you need to peel the skin off, or you can wait until it fully ripens and eat it when the flesh is very sweet and soft.

A simple dessert when ripe is to freeze the flesh and eat it like a sorbet. My favourite way to eat this fruit though is in a salad. The sweetness of the fruit contrasts beautifully with bitter green leaves. Why not try it for yourself. It is a great accompaniment to all types of barbecued fish, chicken or lamb.

Persimmon Salad ( in season late summer/ autumn)

Serves 2

Ingredients

• 1 Persimmon – choose firm orange fruit free of bruises with green semi pliable caps

• 1 bunch of rocket, watercress, endive or other bitter type salad leaf

• ¼ Spanish onion

•1 tblspn shaved reggiano parmigano or pecorino (sheep) cheese

• 1 tblspn toasted almonds

Dressing

• 1 tblspns Flaxseed oil or extra virgin olive oil

• 1/3 tblspn balsamic vinegar

• 1/8 tspn raw honey

• salt & pepper to taste

Method

Wash and dry salad leaves and toss together with finely sliced onion

Cut around stem and remove from persimmon, peel off skin and slice through, holding on side to create star pattern .

Arrange persimmons on top of salad

Combine Dressing ingredients in a jar and shake well Drizzle over salad

Sprinkle shaved cheese and nuts over and serve immediately.

Just like your car,  your body also needs regular servicing.

Timing a checkup with the change of seasons is a good way to remember when it’s time for your “body service”.

It’s Time to Detox!

The chill of Autumn has slipped back into the air over the last couple of nights so I thought I would contact you and check in to see how you are feeling.

The changes of the seasons are a perfect time to cleanse the system and to adjust your eating habits to nourish your body with food for the upcoming weather.

The cold and flu season is also just around the corner and it is now that you need to be building up your immune system to ward off the winter bugs that are approaching.

Your gut health plays a key role in supporting your immune system.

Have you slipped back into making poor food choices?

Are you feeling tired, sluggish or stressed?

Experiencing headaches?

Bloating and discomfort?

Skin breakouts?

What you decide to eat can enhance or severely impact health.

Contact us now

Whether you feel you just need an “Autumn Clean” or if you would like to get winter ready or to discuss any health or weight issues you may be experiencing.

Likewise, if you know anyone who could benefit from having a chat with me please send through a link to this website.

Why not make February Fabulous (FabFeb) by joining FebFast?
One great way to kick start your year is to give up alcohol for a month and give your body a chance to recover from any overindulgence over the festive season. You will find that your energy levels increase and it will be easier to get out of bed in the morning. On top of these benefits it is one of the best ways to decrease your calorie intake without compromising at all on the food you enjoy and your nutrient intake. Plus you save money!
FebFast is a fundraising programme that asks participants to give up alcohol for the month of February.  The program raises money for worthwhile charities. This year’s proceeds from registration payments and fundraising go towards the Australian Drug Foundation, Mater Health Services – Adolescent Drug and Alcohol Withdrawal Service (Qld), Ted Noffs Foundation (NSW & ACT), Youth Substance Abuse Service (Vic) and FebFast’s grants program for smaller grass-roots organisations.

I have joined FebFast and set up an about nutrition team to encourage you to join. Registration fees are tax deductible and as an added BONUS any new client booking in for a nutrition consultation in the month of February will have the registration fee deducted from their first consultation.
By joining FebFast you also get a great excuse to tell others why you are not drinking for the month. So why not join me and feel great.
p.s. Don’t let a special engagement such as Valentines Day stop  you from taking on the challenge as you can purchase a timeout for the day.

Still need a drink to accompany your meals?  Why not try a refreshing alcohol free Mohito.

Alcohol Free Mohito

2 whole limes cut into 8ths

2 sprigs of fresh mint & slice of lime for garnish

Soda Water

Few drops of Angostura bitters (optional)

Ice

Add cut limes into a non breakable container.

Using a pestle squash the limes to release the juice.

In a tall glass add a few drops of angostura bitters and roll glass to coat inside with bitters

Add the limes & juice, ice and mint

Top up glass with soda water

Add lime slice to edge of glass

In Health & Happiness

Susan

about nutrition

Have a Fabulous Festive Season!

9 Wisbeach Street

Balmain  NSW 2041

ph +61 2 98107845

mob +61 412 036476

email  susan@aboutnutrition.com.au

FESTIVE SEASON

Christmas is nearly upon us and a time when eating habits can get tossed out the window.  With a little planning and thought you can get through the season without your waistline increasing.  Here are a few tips to help you through the festive season.

An integral part of long term weight management is developing and maintaining a positive relationship with food and the way you eat. Enjoying the delights of beautifully prepared food surrounded by good friends and family is part of that and embracing these celebrations is essential in keeping us healthy and functioning optimally.

Maintain a mindfulness around what is put in your mouth.  This is the secret to not overeating

Alcohol

Alcohol equals empty calories.

If you have a number of social occasions you need to set some rules around drinking prior to attending.

Make the days when not celebrating alcohol free to help compensate and maintain a balance.

Decide before the event what you want to drink and set some limits on how much.

Offer to drive to limit or avoid drinking on some occasions.

Always start with a glass of water and satisfy thirst before starting to drink alcohol.

Always have a glass of water on the table next to your glass of wine.

Do not allow your glass to be topped up so that you can monitor amount drunk.

Try the low alcohol wines, as they are lower in alcohol, they are also lower in alcohol.  Lindemans make a reasonable early harvest sparkling white.

Champagne is a lower calorie option than cocktails, particularly avoid the creamy versions.

Canapés and nibbles

This can be the danger zone for many of us as we tend to munch away without thinking.

Before anything is eaten give yourself some guidelines.  Here are some suggestions.

Whether your weakness is savoury or sweet, set some limits.

I am going to have ……no. (say 4) of what is offered.

I will stick to vegetarian options (usually lower calorie choices).

I will avoid anything fried.

I will choose the canapés that are fresh

I will eat the vegetable options.

I will avoid pastry based canapés or choose fillo pastry over other pastries.

Eat more of the vegetable based antipasto selection and a tiny amount if any of cold meats offered, e.g. salami.

If you love your deli meats, have your deli slice thinly, beautiful prosciutto and wrap around a slice of rock melon to serve.

Goats cheese and other soft cheeses are better choices than hard cheeses or cheesy dips.

Olives are better to choose than nuts as you are less likely to eat as many but nuts are better than chips.

Eat slowly and enjoy every mouthful so that you fully taste the food.

If you are catering or even if attending someone else’s house, offer to bring some of the nibblies so that there are some low fat options available.

Listed below are some party foods that are healthier options and won’t stack on the weight so much.

Party foods that are kinder to your  waistline

Bowls of delicious seasonal fruit, e.g. cherries, lychees, apricots

Low fat dips such as yoghurt based dips or oil based rather than cheese based e.g. tzatziki, beetroot or carrot dips, baba ganoush and homous.

Large platters of vegetable crudités to munch or dip.

Whole nuts in bowls that require shelling.  This slows down the number that end up in your mouth and keeps your hands busy.  Nuts are a better option than fired or baked chips and crackers.

Low fat salmon log (see attached recipe)

Grilled asparagus spears with shaved parmesan

Slices of grilled fennel brushed with olive oil, seasoned with herbamare and lemon juice

Pumpkin and sweet potato rounds baked with olive oil, lemon juice & oregano, topped with a small dob of goats cheese and olive tapenade or pesto.

CHRISTMAS DINNER

The Main Course

Many Australians now opt for delicious seafood rather than the traditional Turkey and Ham version, which is easier to manage when trying to lose or maintain weight.

Seafood is always best when simply prepared with some garlic, lemon juice and fresh herbs and grilled or barbecued and served with lovely fresh green salads.

Regardless of whether you choose seafood or traditional, make sure you have a wide range of vegetable options, particularly non starchy types, cooked and also salads.

If your family prefers the traditional christmas feast, here are a few tips.

Load you plate with non starchy vegetables and salad first, filling at least half the plate to restrict the space left.

Choose turkey breast (white meat) rather than the brown meat.

Have a small single serve of ham.  It is a strong flavoured meat and a few mouthfuls is usually sufficient.

Avoid or only put a spoon of gravy on side of plate rather than pouring over meat and vegetables.

Roast pumpkin is a better choice than potato and sweet potato. Roasted capsicum, zucchini, leeks & onion are even better & only lightly spray with olive oil in a separate pan to the turkey.

Don’t eat bread with your meal particularly if having starchy vegetables.

Avoid or just have a small taste of the turkey stuffing.

Desserts

Have some fruit based desserts available as an option to the Christmas pudding.

If you love your Christmas pudding, have a small slice with either low fat custard or yoghurt or a small amount of ice cream, NOT all three.

Fill up on fresh fruit salad or other fruit based desserts, e.g. rhubarb and apple crumble, fruit flans etc.

Coffee & Petit Fours

Ideally choose an espresso or if you like you coffee milky, have a piccolo (mini) skim milk latte, served in an espresso sized cup.

If petit fours, the “quality streets” or  ”favourites” selections are offered, choose your favourite one then STOP.

Give away the left-overs to visitors to avoid snacking on them after the event.

Avoid giving and receiving chocolates and sweets as presents, to avoid temptation.

BALANCE DAYS

After your big feast days, start off with a simple breakfast, ideally fresh fruit full of enzymes to help you body to continue detoxifying or a small bowl of cereal.

As it is Summer, enjoy salads for lunches and dinners or a simple piece of grilled fish, chicken or lean meat with a couple of steamed non starchy vegetables.

Drink lots of water and snack on fresh fruit and vegetables.

EXERCISE

Lastly, keep active throughout the festive season! Remember more muscle better fat burning.

Why not go for a walk between the main and dessert course.

We are fortunate to live in a country blessed with good weather so make the most of it and get outside and walk, run, swim, cycle, surf, roller blade, play tennis, golf or team sports and enjoy yourself.

SALMON LOG

Ingredients

2 x 220g tins red or pink salmon, drained

250g Reduced fat cream cheese

1 medium onion grated

1 tabspoon horseradish

½ tspn Worcestershire sauce

2 tspns finely chopped chives

1 tspn lemon juice

finely chopped parsley

finely chopped pecan nuts

Method

Combine all ingredients except parsley and pecan nuts and mix well

Press up against sides of glass bowl, thickness of about 1-2cm.

Freeze for 10mins

Divide into two and roll into a log shape on alfoil.

Roll up and freeze till firm

Store in refrigerator. (can stay in freezer for approx 2 weeks until needed.

If frozen thaw 2-3 hrs before required.

Remove from alfoil and roll in combined parsley and pecan nuts.

Serve on platter with crackers or vegetable crudités, round shape best.

Have a Happy and Relaxing Holiday.

See you in 2010!

Susan

The cold weather keeps coming and nothing tastes better at this time than a delicious bowl of steaming soup.

Here’s a recipe for two soups in one. A quick and easy vegetable soup or dress it up for a dinner party with the addition of crab meat.  Tomatoes are a fabulous source of lycopene, a powerful antioxidant linked to cancer prevention.

Spicy crab tomato and capsicum soup

Serves 4-6

Ingredients

3 cups filtered water with low salt vegetable stock cube

2 large brown onions

2 cloves garlic

3 cans chopped tomatoes (no added salt)

3 red capsicums seeds removed

1 cup loosely packed basil leaves

1-2 red birds eye chillies (optional)

½ tspn raw sugar

1 cup crab meat

Quick Tomato and capsicum soup

Serves 4-6 people

Bring water with stock to the boil.

Add chopped onion, garlic, tomatoes and roughly chopped basil leaves.

Deseed capsicums and roughly chop, add to stock.

Add sugar (increases the tomato flavour).

Remove seeds from chillies and chop finely

Bring stock back to the boil, cover and simmer for 15 mins.

Add vegetable salt or celtic sea salt to taste.

Garnish with chopped parsley and grated parmesan

Dinner party version

¼ capsicums, place on tray skin side up and roast in oven at 180^oc until skins blacken, approximately ½ hr. Allow to cool a little, peel off skins  and roughly chop. Roasting intensifies the flavour.

Continue recipe as above.

Allow to simmer covered  for 1 hr to further intensify flavours

Add fresh crab meat at end and warm through.

Garnish with chopped parsley.