This Australia Day celebrate with loads of cheer and plenty of fresh wholefoods!
The Aussie BBQ is a meat-lovers dream! Juicy steaks, snags, skewers and rissoles are all bound to feature, and while it’s perfectly fine to eat meat – the truth is we go too heavy on the portion size. Stick to a palm-sized serve, e.g. a small steak or two small sausages to pass on the unnecessary fat and kilojoules.
Also pay attention to the quality of your meat. Swap up fatty sausages for lean choices, lean steak (no marbled fat) in place of T-bone, chicken breast instead of wings and make hamburger patties from lean mince. You could even throw some shrimp (or fish) on the barbie to cut back on the red meat, as eating more than 455g cooked (700g raw) has been linked to colorectal cancer.
Vibrant Salads & Healthy Sides
Meats tend to dominate the BBQ scene, so as your onion rings sizzle away, throw on some sliced zucchini, capsicum and sweet corn for added veggie goodness!
A colourful salad is an easy way to freshen things up, and if you’re keen, have a go at making your own potato salad – sans the heavy mayo dressing. Simply cook and drain your potatoes before drizzling over a light dressing made with olive oil, lemon juice, mustard, garlic and parsley.
No Aussie BBQ – particularly on Australia Day – would be complete without the classic pav! I suggest keeping to a small serve and ensuring your masterpiece is topped with plenty of delicious seasonal fruits. And, if you’re after a lighter option, try grilling fresh peaches and serving with natural yoghurt, a drizzle of honey and chopped pistachios – Yummy!
Lollies, chippies and dip!
These guys always seem to turn up to the party… Try and hold off eating too many pre-BBQ nibblies and instead wait for lunch. If you’re feeling peckish later on opt for a healthy snack like hummus, veggies sticks, fruit and wholegrains crackers. A cheese plater is an almost certain, so my advice is to opt for a strong flavoured vintage cheese which you tend to eat less of.
Softies, juice and alcoholic bevvies are energy dense and can quickly add up the liquid calories. If you’re after bubbles, go for mineral water with a squeeze of lemon and when drinking alcohol be sure to alternate drinks with a glass of water. Go in with a game plan by setting a limit as to how much you’ll drink – and remember to stick to it!
Jenelle Croatto APD
For many, the beginning of a new calendar year represents a fresh start, a time to draw the proverbial ‘line in the sand’ as we reassess the way we live, eat, sleep and move.
If you’re one to make a New Years resolution – go for it, just be sure to set a goal that is realistic, ignites enthusiasm and is do-able! Whether your goal is to lose 10kg, lower blood pressure or simply live a life with more energy, your path to wellness doesn’t begin with a quick-fix diet, it’s made by taking one small step – and choosing to do so, daily!
Let’s take a look at 5 simple steps to restore good eating habits for a more nourished and energised you.
1. Kitchen Clean Out
The festivities of Christmas and New Year may now be long gone, but if delicious Christmas goodies are still lurking in your kitchen there is a fair chance that all good intentions will go out the window. Now is the perfect time for a proper pantry, fridge and freezer clean out. Get started by clearing out anything overly processed or past its ‘used-by-date’ and restock with healthy foods that you know you will actually eat.
2. Have a Game Plan
How many times have you been caught out at the days end, needing to race around the supermarket (dodge em’ car style) with a stomach growling louder by the minute, as you wonder what on Earth your going to cook for dinner? No fun at all!
Instead, save yourself the stress by putting aside 30 minutes of your weekend to plan out your meals. While you’re at it, also give some thought to what errands you have, when you’ll move and when you plan to have some FUN. It really is no surprise that putting together a game plan is the secret to having a healthy, happy and productive week.
3. Eat more Wholefoods
Base your diet on delicious wholefoods - those that are closest to their natural state. Simple swaps like whole fruit in place of juice and rolled oats instead of sugary breakfast cereals can make all the difference to your energy and health.
4. Eat When You’re Hungry
Sounds simple, right? But in truth, many of us reach for food when we’re not really hungry and it can easily become a habit. To better manage you’re appetite, focus on eating three evenly spaced meals filled with lean protein, smart carbs and loads of colourful plant food, and then only opt for snacks if your belly says you’re hungry. The exception here is found in my next point…
5. Celebrate Food
I love food! I love eating it, I enjoy cooking (ok, well when I’m not in a rush to get dinner on the table) and I love how it brings people together! Not only does food nourish our body, but it can (if we allow it) be a great source of pleasure.
Focus on eating with awareness, appreciation and remember that is perfectly fine to sometimes eat when you’re not hungry – after all, who really eats birthday cake because they’re hungry? The point is, that in eating a balanced diet we can certainly eat food on occasion for no other reason then because it’s delicious!
## Image source: http://www.wptv.com
Fitness, Energy, Education & Diet