#1 Tip to keep you trim and terrific through the Festive Season!

Tips to keep you trim and terrific over Christmas! 

The countdown is on and in little under 16 days Christmas will be here!
Over the festive season one of the main causes of weight gain is not in fact what you are eating, but what you are drinking. Yes, that's right, a few drinks is equal to having a second dinner!!

I have attached a list describing the amount of energy found in some of the more common drinks purchased at bars or prepared at home. From reading and researching this, it is evident that there is a significantly higher amount of sugars and energy in the pre-mix varieties such as UDL, Cruisers, and Ruski.
*However, this should not be taken as a direction to go out and start mixing your own drinks, if you are not experienced in serving alcohol it is definitely recommended that you stick to standardised pre-mixed drinks, that way you can keep a good count of how many you've had!

I have also put down the kJ found in a few food items so you can comparatively get an idea of how much hidden kJ there are in these drinks...

Quarter Pounder Burger (no fries or drink) = 2,300kJ
Grilled Pita Veggie Pizza = 1325kJ
2 x Teriyaki Chicken Sushi Rolls (Go Sushi) = 1040kJ


These values are all averages, and are based on 1 drink, if you are going out and around 6 drinks you should then multiply this value by 6.

If you have any questions feel free to message me via the facebook page or just post them onto the wall.

Type	Serving size	kJ
Beer, full strength (4.9%)	Pint	863
Beer, mid-strength (3.5%)	Pint	568
Beer, low-carb (4%)	Pint	682
Beer, light (2.7%)	Pint	585
Beer, Guinness draught (4.2%)	Pint	914
Cider, original (5%)	Pint	1,210
Wine, red, dry (12%)	160ml	456
Wine, white, dry (12%)	160ml	469
Wine, rosé (8.6%)	160ml	456
Champagne (11.5%)	160ml	473
Vodka soda	230ml	266
Jack Daniel’s and Coke	230ml	660
Gin tonic	230ml	552
Dry martini	90ml	520
Jim Beam & Cola can (7%)	375ml	938
UDL Vodka, lemon, lime & soda can (5%)	375ml	949
Baileys Irish Cream, original (17%)	37ml	504

Tips to encourage your children to drink more water!

1. Pack a water bottle whenever you go out.

2. In summer, put a frozen water bottle in your child’s lunch box. 

3. Have cold water available at all times at home instead of sweetened drinks. 

4. When participating in sports, encourage your child to drink water rather than sports/energy drinks. 

5. Gradually water down juices, sports/energy drinks and cordials until your child is happy to replace these with plain water. 

6. Use smaller glasses when serving sugary drinks for children and limit the number and serve size of sugary drinks they have.

Drinking water is the best way to quench thirst without getting the sugar and kilojoules found in fruit drinks and juices, soft drinks, sports drinks and flavoured mineral waters. Drinking water instead of sweetened drinks helps prevent dental problems and the Fluoride found in tap water also helps children develop strong teeth and bones.

What about milk?

Milk is a good source of Calcium and is important for the growth of strong bones and teeth in children. Reduced fat or lite milks should be encouraged for children over the age of two years. Reduced fat milks contain much the same nutrients as full-cream milks except they are lower in saturated fats and therefore in energy content. Children under two years of age should not drink reduced fat milks as they have higher energy requirements than older children. However, if you believe that your child is underweight or has a small frame for their age, i would recommend you take a visit to your local dietitian, they might prefer you to stick to the full fat option until your child has finished developing and growing.

What about fruit juices?

Fruit juice is often regarded as a healthy choice as it contains Vitamin C. When choosing a fruit juice try to choose a 100% fruit juice, rather than a juice that is made of sugary concentrate. Some children may prefer the pulp free alternative, but as i said try your best to steer clear of the concentrated fruit flavoured drinks.  However one small glass (125 ml) of most juices provides a child’s daily requirement for Vitamin C. More than this provides excess sugar and kilojoules that can contribute to weight gain. A piece of fruit is a better choice than juice as it provides fibre aswell, which is excellent for their health!

Superfood of the Day... Berries

Superfood of the day.. is berries

This includes any form of berry, so strawberries, blueberries, raspberries, cranberries, blackberries, and even the more rare types such as loganberries, currants, gooseberries, lingonberries and bilberries.

The pigments that give berries their beautiful bright blue and red hues are also good for your health! They are sweet tasting, make a practical snack and can also be added to dishes to create appetising and delicious desserts!

So why eat berries?
Berries contain both phytochemicals and flavonoids that may help to prevent some forms of cancer. Whilst Cranberries and blueberries contain a substance that may prevent bladder infections, and blueberries and raspberries also contain lutein, which is important for healthy vision. 

 Furthermore, strawberries are an excellent source of vitamin C! 1 cup of strawberries contains a similar amount of vitamin C as one glass of orange juice, and only 53 calories or 220kJ! This vitamin C will help to maintain a strong functioning immune system. Berries also contain important ingredients such as calcium, potassium, folate and magnesium. Delicious, healthy and loved by the whole family.

Delicious Berry Parfaits....

Perfect for Christmas Day!

These delicious desserts are full of berry goodness and relatively low in fat. We use a little bit of reduced fat cream to keep it delicous (its a treat), but the berries and low fat yoghurt keep it healthy and a better alternative to some other high fat and low nutrient value desserts...

Berries are a fantastic alternative to having to add sugars to your desserts, muffins and cakes, they provide a naturally sweet flavour!

What you will need: (Serves 4 People)

400g low-fat vanilla yoghurt 
1/2 cup thickened reduced fat cream, whipped
2 teaspoon finely grated orange rind
1/4 cup icing sugar mixture, sifted
250g strawberries, hulled, quartered
125g raspberries
125g blueberries

Directions..

1. Combine yoghurt, cream, orange rind and half the sugar in a bowl.

2. Combine berries in a bowl. Reserve one-quarter of the mixed berries. Using a fork, lightly crush remaining berries. Stir in remaining sugar.

3. Layer yoghurt mixture and crushed berries in 4 glasses. Cover and refrigerate for 30 minutes, if time permits. Top with reserved berries and serve chilled

*For extra flavour add some vanilla bean extract, powder or crushed sticks.

This recipe is fantastic if you are having guests over because you can prepare it before they arrive! Saves time and mess whilst entertaining guests. Get creative and if you are serving this dessert to adults (18+) even add a tablespoon or two of your favourite liqueur to the berry mix, tastes amazing!

Prawn and Mint Rice Paper Rolls with Chilli and Lime Dressing

Through researching and reading up on healthy alternatives and different recipes, i have come across numerous healthy, easy and tasty recipes that involve rice paper rolls.
These healthy snacks are perfect if you are having guests over, they are healthy, easy to prepare, and tasty!

These rolls are best prepared close to serving time, and cannot be frozen. You can always prepare all the fillings (then store in the fridge) and then sit down and create them together :) why not even get your kids involved, they can throw in all their favourite meats and vegies, a perfect way to involve your children in the cooking process and giving them a head start at making healthy food choices for the future :)

Prawn and Mint Rice Paper Rolls
These rolls would be a fantastic idea for Christmas Day canapes!

Recipe Serves:12
What you will need:
95g bean thread vermicelli noodles
2 tablespoons lime juice
2 tablespoons grated palm sugar
1 tbsp fish sauce
12 x 21cm rice paper sheets
12 large fresh mint leaves
12 cooked medium/large king prawns (shelled and deveined)
1 small lebanese cucumber, cut into sticks
12 sprigs of fresh coriander
6 finely chopped spring onions
50g of snow pea sprouts
1/2 cup sweet chilli sauce
2 tbsp lime juice

Directions
1. Prepare the noodles in a medium heatproof bowl. Place the noodles in the bowl and add boiling water until all noodles are covered, allow the noodles to stand until they begin to become tender.

2. Remove the noodles from the bowl. Chop the noodles and then add the 2 tbsp juice, sugar and fish sauce.
3. To assemble the rolls simply place 1 sheet in a medium bowl of warm water until it is slightly softened. Carefull remove the sheet from the water and place on a board, and pat dry with absorbent towel. Simply place 1 mint leaf, 1 prawn, 1 piece of cucumber, and a heaped tablespoon of noodle mixture horizontally along the bottom edge of the sheet. Top with a small sprig of coriander, and a little bit of the spring onion and sprouts. Fold both sheets of the sheet in over the filling, then roll the rice paper up over the fillings to seal. Repeat this until all the rice paper rolls have been prepared.

4. To prepare the sauce simply mix the chilli sauce and the lime juice together in a small mixing bowl. If you want to add some more spice, feel free to add some chilli flakes.

Childrens Mini Pizzas

Finding foods that your children will enjoy eating and foster their health can be challenging at times, however this page is solely put together to provide you with some cheap, quick and easy meals that you and your children can prepare together, they taste great and are good for their health!

Mini Pizzas - there are a few reasons why these are such a fantastic idea for children.
1. Easy to make and allow your children to get involved and learn to enjoy cooking
2. Full of carbohydrates, protein, vitamins and minerals! They are made from mainly fresh ingredients aswell :)
3. The toppings are variable, use up what vegies you have left over in your fridge, or if your child has a few favourite vegies, throw them on.
4. Can be prepared and cooked in less than 20minutes
5. Can be served chilled or warm - a great idea is to chill the pizzas immediately after cooking and pack them into lunchboxes. *always remember to practice good food safety and ensure you pack a ice brick or cold compress to keep the food at a safe temperature :)

What you will need:
This particular recipe serves 4 mini pizzas.
1 spring onion
1/2 red capsicum
1/2 sliced small zucchini
2 mushrooms
1/2 cup drained diced pineapple
2 english-style muffins
2 tbsp reduced salt pizza tomato paste
1 cup reduced fat grated cheese
Sprinkle of black pepper

1. Preheat the oven to 200C or 180C fan forced.

2. Slice the english muffins in half and place them onto a baking tray that has been lined with baking paper.
3. Apply 1/2 tbsp of salt-reduced pizza tomato paste to each muffin
4. Add a variety of toppings - slices of red capsicum, slices of zucchini, sliced mushroom and pieces of pineapple. Top this with a few pieces of sliced shallots (spring onion).
5. Sprinkle the top with some light grated cheese.
6. Top with a little sprinkle of black pepper to add some more flavour.
7. Bake in the oven for 15 minutes or until the cheese has melted and the vegetables have begun to soften.

Another Option...

Instead of adding the tomato paste, as a couple of tbsp of reduced salt baked beans, then top with capsicum cubes, corn kernals and shallots. Once you have added all your ingredients top with the reduced fat cheese and pepper and cook as per the instructions above.

These are so creative and fun you can add whatever you like to them :) involve your children in the decorating process, this way they will be more inclined to eat them, its a great way to introduce new tastes and vegetables...

Vegetable Lasagna

This vegetable lasagna is a healthy and enjoyable alternative to the meat based version.
This vegetable lasagna does not contain any meat however, it does contain dairy and egg products, i hope to get a vegan version up online in the near future.

This recipe contains the following vegetables -  onions, carrots, zucchini, tomatoes, capsicum and don't forget the tasty garlic, basil and oregano (use these instead of salt to cut down on the sodium content). This recipe uses reduced fat dairy options, and olive oil which is a healthy cooking oil. Most lasagnas can contain upwards of 80-100g of butter however i have significantly reduced this by using 40g of an olive oil based margarine. 
Get creative with this recipe, if you have other vegetables left lying around in the fridge, chop them up and use them! This saves money and reduces wastage.

What you will need:
2 tbsp olive oil
2 grated large brown onions (450g)
4 cloves crushed garlic
2 grated medium carrots
2 cubed medium zucchini (250g)
4 diced tomatoes
1 diced red capsicum  
bunch of chopped basil
bunch of fresh oregano
40g olive oil based margarine
1/3 cup plain flour
4 cups of reduced fat milk
2 cups reduced fat grated cheese
250g of lasagna sheets
1 cup grated mozzarella
1/2 cup grated parmesan

1. Heat up a large frying pan over medium-high heat. Heat a small amount of olive oil in the pan and cook the onion and garlic for 5 minutes.
2. Add the grated carrot and cubed zucchini and mix together well. Add diced tomatoes, capsicum, basil and oregano. Add the lid to the pan and allow it to simmer for 20minutes. Add water if the sauce begins to thicken too much.

3. Meanwhile heat up the oven to 200C or 180C for fan forced. Add a very small amount of olive oil to a large preferably a 28cm square oven dish.
4. Melt the margarine in a medium saucepan over a medium heat. Add the flour and cook and stir for 1 minute. Gradually at the reduced fat milk. Continue to stir and cook the mixture until it boils and begins to thicken. Remove from the hot plate, and add 1 cup of grated cheese.

5. Add one layer of the lasagna sheets to the base of the dish. Then spread half of the tomato mixture ontop,  then top with 1/3 of the cheese sauce.
6. Add another layer of the lasagna sheets to the top of the cheese sauce, again spread the other half of the mixture. Continue and add another layer of the cheese sauce.
7. Add a final layer of the lasagna sheets to the top of the cheese sauce. Spread a final layer of cheese sauce on the top and then sprinkle with the grated cheddar, parmesan and grated mozzarella.
8. Bake @ 200C for 40-45minutes or until the top has begun to turn golden and brown.

Good Fats vs Bad Fats

Sticking to a FAT FREE diet has become a common obsession over the past few years. The countless fat-free options that are now available in supermarkets confirms this trend. Fat free products ranging from fat-free ice creams, to biscuits, cakes and lollies are increasing in both variety and sales...

However sticking to a fat free diet isn't the answer. As a matter of fact, there are healthy fats that are vitally important for your health. Healthy fats a.k.a good fats play a huge role in helping you manage your mental well being, manage your moods, fight fatigue and even control your body weight. More importantly these good fats help to lower your blood cholesterol levels, they decrease you risk of heart disease and they also facilitate the absorption of fat-soluble vitamins that would otherwise be lost..

Understanding the difference between GOOD and BAD fats can be seen as confusing and frustrating, however this post explains the types of fats, where they are found and also some quick easy tips on how you can make some easy changes.

Good Fats - these fats are vitally important for your health. There are two types of fat that are labelled as HEALTHY or GOOD fats... these are Monounsaturated and Polyunsaturated Fats.

Monounsaturated Fats are commonly found in - Olive Oil, Canola Oil, Sunflower Oil, Peanut Oil, Sesame Oil, Avocados, Olives, Nuts (includes almonds, peanuts, macadamia nuts, hazelnuts, pecans and cashews) and Peanut Butter.

Polyunsaturated Fats are commonly found in - Soybean Oil, Corn Oil, Safflower Oil, Walnuts, Sunflower Seeds, Sesame Seeds, Pumpkin Seeds and Flaxseed, Fatty fish (Salmon, Tuna, Mackeral, Herring, Trout and Sardines), and also in Soymilk and Tofu.

Omega 3 Fatty acids are a type of polyunsaturated fat and are vitally important for brain and heart health and should be consumed on a DAILY basis. Current research has linked these fatty acids to reduction in symptoms of depression, protection against memory loss and dementia, reduction in the risk of heart disease, stroke and cancer, eases arthritis pain, joint pain and other inflammatory conditions and also supports healthy pregnancy. Fatty fish is the most abundant source of Omega-3 fatty acids, however they are also in flaxseed, canola oil and walnuts.

Bad Fats - these fats are bad for your health, they clog your arteries, can lead to weight gain, elevate your cholesterol levels and also significantly increase your risk of developing heart disease. These BAD and UNHEALTHY fats are commonly known as saturated and trans fats.

Saturated Fats are commonly found in high fat cuts of meat (beef, lamb and pork), chicken with skin, whole fat dairy products (milk and cream), butter, cheese, ice-cream, palm and coconut oil and also lard.

Trans Fats are commonly found in commercially baked pastries, cookies, doughnuts, muffins, cakes and pizza doughs. It is also found in packaged snack foods, such as crackers, microwave popcorn and potato chips. Furthermore, in stick margarine, vegetable shortening, fried foods - french fries, fried chicken, chicken nuggets and crumbed/fried fish, and also in chocolate bars.

Bad and unhealthy fats can typically be identified through appearance, they are generally solid at room temperature e.g. butter, whilst healthy fats tend to be liquid at room temperature e.g. olive and corn oil. *exception palm and coconut oil (bad fat)

The types of fat present in foods can also be identified through checking the food labelling. Look for terms such as total fat or fat, and then look below for terms such as saturated, trans, polyunsaturated and monounsaturated fat.

Simple tips to reduce the bad fats...

1. Eat less red meat (beef, pork or lamb) and more fish and lean chicken

2. Purchase lean cuts of meat, and purchase white mean more often as it is lower in saturated fat. *Don't stop eating red meat all together, it is an important source of iron, moderation is the key.

3. Bake and grill foods rather than frying

4. Remove the skin from chicken and trim as much fat of the meat as possible prior to cooking

5. Avoid deep-fried foods such as fish, chicken etc.

6. Choose low-fat dairy options, and lower fat cheeses (mozzarella). Enjoy full-fat dairy but in moderation, not everyday.

7. Use liquid vegetable oils such as olive or canola oil instead of lard, shortening or butter.

8. Avoid cream and cheese based sauces.

Simple tips to increase the good fats...
1. Add nuts such as almonds or walnuts to your meals, or salads.
2. Increase your intake of fatty fish during the week
3. Cook with canola and olive oil
4. Add avocados to your lunchtime sandwiches or salads at dinner.
5. Make up your own salad dressings, most commercial dressings are high in saturated fats therefor prepare your own healthy alternatives.

So next time you are at the supermarket take the time to read the food labels and learn to understand the types of fats present in food, try and work to better your understanding and also improve your health for the future.

A 

Mixed Vegetables with a Tasty Ginger & Sesame Dressing

This salad is low in fat, dairy free, gluten free, vegetarian, and also diabetes friendly! It is low in kilojoules so it is perfect for people who are juggling a busy lifestyle and trying to watch their weight.  Prepare this salad as a side to a main dish or as a healthy lunch option.

Ginger contains many potential health benefits, it is thought to help control nausea and digestive discomfort and has also shown potential in helping improve circulation and arthritis. Recent research has demonstrated that ginger has many antioxidants and anti-inflammatory properties.

Mixed Vegetables with a Tasty Ginger and Sesame Dressing

Serves 4 Adults
What you will need:
125g sliced carrot
125g chopped green beans
75g fresh snow peas
50g fresh baby rocket leaves
1 clove garlic
4 tablespoons of orange juice (preferably the 100% juice option)
medium piece of ginger grated
1/2 tsp of sesame seeds

Method:
1. Wash and prepare all vegetables according to the ingredients list. Steam carrots until firm but tender (or until preferred texture is achieved). Add the green beans and snow peas and steam for a further 3minutes, until tender-but crispy.
2.Drain all the vegetables and place then on a salad serving dish.
3. Combine grated ginger, finely chopped garlic, and orange juice to a mixing jug. Stir the ingredients together and pour over the vegetables before serving.
4. Top this dish with a sprinkle of fresh sesame seeds and serve.

Creamy Chicken, Bacon & Mushroom Fettucine

This meal is very high in energy, and high in protein. This type of meal would be ideal for people that are; underweight, losing weight without trying, unable to eat enough food due to appetite or nausea, or if you have increased energy requirements. Furthermore, high energy/high protein meals are very important for children and adolescents, this increase in protein and energy in the diet will facilitate healthy growth and development.

Recipe Serves: 4-6 adults

What you will need:
1tbsp olive oil
550g sliced chicken breast
200g sliced short cut bacon
1 tsp ground black pepper
1/4 finely chopped brown onion
200g sliced cup mushrooms
1/2 cup chopped shallots
1 cup frozen peas
600g fresh whole egg fettuccine
2 cups pure cream (full fat)
1 cup grated cheese (full fat)
1 tsp ground black pepper

Method:
1. Heat pan to high temperature and grease with olive oil.
2. Add chicken to the pan and cook for 5 minutes or until the chicken has begun to brown.

Remove the chicken from the pan and add sliced bacon. Cook bacon for 5 minutes and then re-add the chicken to the pan.
3. Add diced onion, peas, mushrooms, and shallots to the pan, and stir all ingredients until thoroughly mixed. Reduce heat and allow the mix to simmer.

4. Boil pasta for 5-7 minutes in large pot. Once cooked drain the pasta and leave it in the pot.

5. Add  cream and grated cheese to the pasta in the pot, stir through until the cheese has melted and the cream is thoroughly mixed through the pasta.

6. Add the contents of the pan to the pot and mix through well. Add ground pepper to taste.

7. Serve meal.