Caught out at the Food Court

Susie Burrell often has some interesting things to say in relation to nutrition and diet.  In a recent article for The Age, she calculated the calorific content of some food court favourites and the results may shock you.  These are seriously heavy meals that we may incorrectly consider to be light or a lunchtime snack.  

A few of  the BIG surprises:
Chicken Schnitzel Roll = 974 calories and 57.4g fat.
Pasta container = 695 calories and 16g fat.
Stir fry noodles with veggies and oyster sauce = 932 calories and 50g fat.

This doesn't mean that there aren't healthier choices at a food court - but the allure of the greasy, large noodle dishes or the great big foccaccias may override our desire to eat healthy and make the custom sandwich and sushi places almost invisible.

How to overcome this? Well, eating at home before going to the mall is one idea.  Just like the old adage that one shouldn't go supermarket shopping on an empty stomach, maybe we need to hit the mall with a satisfied tummy.  That could result in both a saving of calories and a sizeable chunk of change.  Or try pausing, breathing deeply and thinking to ourselves "Yes, I could have anything I want to eat but I am choosing to have a more healthy option in order to improve my well-being"  That pause can take the "mindless" out of the eating process.

What do you make a bee-line towards at the food court?  Is it a "whopper" in calories?  Or do you grab some sushi handrolls instead?  Inquiring minds want to know!!

How to modify your eating.

I recently blogged strategies from a nutritionist (e.g. only having one source of fat in the food you are eating) and that was full of sound advice and strategies.

At www.goodfood.com.au today there are more great modification strategies in an article by Tara Diversi, a  skilled dietician.  

A diet is by its very nature a temporary thing.  We go on it, we go off it (usually long before we've lost the weight we wanted to).  However, making modifications to our everyday choices can lead to better, healthier life-long eating habits.  Heed the words of the clever Ms Diversi.  

How will you utilise this information and what modifications will you make?

How to kick bad food habits

by Tara Diversi.  January 1, 2014

Creating a habit starts with a baby step in the wrong direction. Breaking these bad habits can take a little more effort.

As a dietitian, I often feel like I'm hearing confession from clients who speak of their “weaknesses” and the “wicked” foods that tempt them, from chocolate to chips to cheese. The simple solution is to remember the maxim, “everything in moderation”. But how do you put that into practice when a habit has formed?

When it comes to combating your temptations, there are tricks that can enable you to keep enjoying your food without gorging a week's worth of treats in one sitting. For specific food habits, there's usually a specific solution that can help reduce your reliance.

Sweet tooth

If you're eating sweets as everyday foods rather than celebration foods, you may have a hard time weaning yourself. Eating any amount of sweet food (from sugar or alternatives) increases your desire for it, and if you've switched to artificially sweetened foods in an effort to lose weight, it could actually have the opposite effect.  Satisfying your sugar craving can make you hungrier, and make you crave it even more.

Tip: Avoid eating sweet food early in the day as this is likely to set you on the wrong path.

Chocolate

If chocolate is your particular vice, there's no point feeling guilty. A recent study from New Zealand found that those who associated eating chocolate cake with celebration were more successful in reaching their weight loss goals than those who associated it with guilt. If you have a treat planned, you're less likely to overeat because you're feeling emotional, through convenience or boredom.

Tips: Always buy single-serving chocolate bars. You can't eat half a block when you only have a single serving in the house.

A want for chocolate disguised as a need may in fact be a need to eat a more protein-rich breakfast.  Swap your usual cereal and toast for vegie eggs (an omelette or scrambled eggs with vegetables like mushrooms, onion, capsicum and zucchini) or cottage cheese, baby spinach and smoked salmon on a multigrain English muffin.

Cheese 

Sure, most people find cheese and bacon delicious. However, they've both become condiments added to flavour dishes rather than being treated as ingredients in their own right. We tend to use them almost as an insurance policy against a bad meal.

Cheese can be part of a healthy diet, but when it is used with other high fat ingredients it just adds kilojoules and re-flavours the food rather than enhancing the original ingredients.

Tip: A slice of cheese can adds between 400-500 kilojoules to a meal or snack; two slices gives us the energy equivalent of a medium chocolate bar.

Treat cheese as an ingredient, not as a condiment.Photo: James Davies

Soft drinks

I am often intrigued by the amount of supermarket real estate devoted to large bottles of soft drink. While a two-litre bottle may be the same price as a 375ml can, you're more likely to drink or eat the first thing you see in the fridge, so as with chocolate only ever buy single serves. Also if you've got some milk-a-holics in your household, put the milk in the fridge on a shelf rather than in the door, and keep the door free for storing water or sparkling water.

Tip: Wean yourself from sweet drinks with sparkling water with a little lemon or lime added. You will soon find soft drinks too sweet for your liking.

Salty snacks

When you have a mid-afternoon craving for sweet or salty food it's easy to convince yourself "my body must need it" and to eat food you hadn't planned to.  Salty food in particular can be moreish - it's easy to stop at 15 raw almonds, but when they're toasted and salted, that second handful goes down very easily.

Tip: Use flavours of foods enhanced by herbs, spices or aromatic vegetables while you're trying to reduce salt. Keep small portions of chips and nuts in individual serves. Mix salted nuts with raw nuts to reduce overall salt, and swap salted snacks out slowly. It is easy to eat a meal worth of kilojoules in a snack when it is salty like chips or cheese and crackers.

Coffee

There are health benefits associated with drinking coffee. Between two and four cups per day has been shown to reduce the risk of some chronic diseases like diabetes and heart disease. The benefits are less apparent when you add syrups, sugar, chocolate or enjoy milky coffees. Lattes, flat whites and cappuccinos are more like snacks than drinks, and can add a huge number of unwanted kilojoules that don't fill you up. Two regular lattes per day above nutritional requirements will take the average person an hour of walking to burn off.

Also, too much caffeine can cause an increase in stress responses and sleeplessness. It may make you feel better at the time, but for a long-term improvement on your energy, replace some of the caffeine-induced energy with whole food energy at breakfast, lunch and dinner, for example, by eating at least two serves of vegetables a day.

Tips: Treat milky coffees as a stand-alone snack, rather than a drink. If you're drinking more than four cups per day, try herbal tea alternatives. Peppermint tea is a great pick-me-up for the afternoon. Beware of teas that have a lot of sugar added - usually fruit-flavoured teas.

Give yourself a goal for number of coffees per day, order the smallest size and gradually reduce the sugar you add. This will allow you to enjoy a few cups per day guilt-free and savour the true quality coffee taste.

Tips for fighting bad food habits

·         Plan when you'll eat your favourite treat, in small amounts and preferably away from home.

·         Keep a barrier between you and the danger food. For example, keep in drawers rather than on desks or in the fridge rather than in the door.

·         If you buy food in bulk, separate it into individual serves in reusable small containers.

·         Don't use fatty foods as condiments

http://www.goodfood.com.au/good-food/cook/how-to-kick-bad-food-habits-20140101-305vm.html

Flexitarianism: What the.....?

Why do we seem to need to label everything with a made up word?  Why not just say "flexible eating".  Well, whatever the reason for the strange name, the article has sound suggestions to improve the quality of what we eat, move away from packaged and pre-prepared foods and up the vitamin and mineral content of our daily diet, without sacrificing flavour or texture.

This article appeared in The Age (originally in the New York Times) and refers to the fact that these drastic "all or nothing" changes that we make - often at the beginning of the year - tend to last an average of two weeks before we tire of the hunger and monotony and get stuck into a gallon or two of Ben & Jerry's.  

What flexible changes could YOU make to your food consumption that would enhance your health and wellbeing?  Would love to hear your suggestions.  Yum Yum.

Flexitarianiasm: sustainable resolutions for your diet

Mark Bittman
Published: January 2, 2014 - 9:36AM

New Year's resolutions tend to be big, impressive promises that we adhere to for short periods of time - that blissful stretch of January when we are starving ourselves, exercising daily and reading Proust. But, and you know this, rather than making extreme changes that last for days or weeks, we are better off with tiny ones lasting more or less forever.

Mostly, though, when it comes to diet, we are told the opposite. We have a billion-dollar industry based on fad diets and quick fixes: Eat nothing but foam packing peanuts and lemon tea, and you'll lose 30 pounds (14 kilograms) in 30 days. Then what? Resolutions work only if we are resolute, and changes are meaningful only if they are permanent.

What follows are some of the easiest food-related resolutions you will ever make, from cooking big pots of grains and beans once a week, to buying frozen produce, to pickling things à la "Portlandia." Committing to just a few of these, or even one, will get you moving in the right direction toward eating more plants and fewer animal products and processed foods.

My suggestions are incremental, but the ease with which you can incorporate them into your normal shopping, cooking and eating routines is exactly what makes them sustainable and powerful.

Flexitarianism is about making a gradual shift, not a complete overhaul. It is a way of eating we are much more likely to stick to for the long term - which, after all, is the point of resolutions in the first place.

COOK SIMPLE, UNSEASONED VEGETABLES EVERY FEW DAYS

You can steam or parboil or microwave. Once cooked, vegetables keep a long time. And then they're sitting there waiting to top pastas and grains, to bolster soups and salads, to whip up veggie wraps or just to reheat in oil or butter with seasonings.

Leftover vegetable spread - Purée any leftover vegetables (as long as they are tender) in the food processor with olive oil, fresh parsley leaves, lemon juice, salt and pepper until the mixture reaches the consistency you want. Serve with bread, crackers or crudités. It's nice on toast as breakfast.

COOK BIG BATCHES OF GRAINS AND BEANS

Because it's nearly effortless, and having cooked grains and beans on hand at all times makes day-to-day cooking a breeze. They will keep in the fridge up to a week. White beans with kale and sausage - Sauté some loose Italian sausage in olive oil until lightly browned. Add minced garlic, cooked white beans, chopped kale, a splash of bean-cooking liquid or water, salt and pepper. Simmer until beans are hot and kale is wilted. To garnish, add oil and parsley.

BUY HALF AS MUCH MEAT, AND MAKE IT BETTER MEAT

Thinking of eating meat as an indulgence lets you buy tastier, healthier, more sustainable meat without breaking the bank.

Thai beef salad - Grill, broil or pan-sear a small piece of flank or skirt steak until medium-rare; set aside. Toss salad greens; plenty of mint, cilantro and basil; chopped cucumber; and thinly sliced red onion. Dress with a mixture of lime juice, fish sauce, sesame oil, sugar and minced jalapeño. Thinly slice the steak and lay it on top; drizzle with a little more dressing and any meat juices. Garnish with herbs.

SPLURGE WHEN YOU CAN

That way, the foods you consider special treats are truly special. For me it's dark chocolate, meat and cheese.

Dark chocolate ganache - Heat 1 cup cream in a saucepan until steaming. Put 8 ounces chopped bittersweet chocolate in a bowl and pour the hot cream on top. Stir to melt and incorporate the chocolate; use immediately as a sauce, or cool to room temperature and whip to make a smooth frosting or filling.

BUY FROZEN FRUITS AND VEGETABLES

Because out-of-season produce from halfway around the world doesn't make much sense or taste best. Fruits and vegetables (from peaches, to corn, to squash) frozen when they are ripe are a better alternative, and incredibly convenient.

Frozen peach jam - Combine 1 pound frozen peaches, 1/4 cup sugar and 2 tablespoons lemon juice in a medium saucepan over medium heat. Bring to boil, then adjust heat so it bubbles steadily. Cook, stirring occasionally until thick, 15 to 30 minutes. Cool completely; it will keep in fridge at least a week.

PICKLE

So the copious amounts of fresh produce you buy never have to go to waste. And because it tastes good.

Quick-pickled cucumbers and radishes - Put thinly sliced cucumbers and radishes (use a mandoline if you have one) in a colander. Sprinkle with salt, gently rubbing it in with your hands. Let sit for 20 minutes, tossing and squeezing every few minutes. When little or no liquid comes out, rinse and put in a bowl. Toss with some sugar, dill and vinegar, and serve. Garnish with dill.

MAKE YOUR OWN HUMMUS, BEAN DIPS AND NUT BUTTERS

With those around, vegetables and fruit practically dip themselves. You'll be filling up on produce without even noticing it.

Hummus - In a processor or blender, combine cooked chickpeas, minced garlic, tahini, lemon juice, olive oil, salt and pepper. Purée; taste and adjust the seasoning. Garnish with oil, lemon and smoked paprika.

MAKE YOUR OWN CONDIMENTS

Store-bought versions of ketchup, barbecue sauce, salsa and the like are often loaded with preservatives and sugar. Besides, creating your own recipes is a blast.

Marjoram pesto - In a small food processor, combine a cup of marjoram (leaves and small stems) and some garlic; process until finely minced. Add red wine vinegar and olive oil; purée. Add capers (about a tablespoon) and pulse a few times. Season with salt and pepper to taste.

EAT VEGETABLES FOR BREAKFAST

You already eat fruit for breakfast, so what's so strange? Veggie-based breakfasts are common around the world: cucumber and tomato salads in Israel, pickled vegetables in Japan, a bean and tomato stew in parts of Africa. Think of it as a très chic international trend.

Cauliflower tabbouleh - Pulse cauliflower florets in a food processor, or chop them by hand, until they are small bits resembling grains. Toss with chopped tomatoes, plenty of chopped parsley and mint, lemon juice, olive oil, salt and pepper.

COOK PLANTS AS YOU WOULD MEAT

Because bold, meaty flavours aren't reserved just for flesh.

Breaded fried eggplant - Dredge 1/2-inch-thick eggplant slices in flour, then beaten egg, then bread crumbs. Put on a baking sheet lined with parchment and refrigerate at least 10 minutes (up to 3 hours). Shallow-fry (in batches, without crowding) in 1/4 inch olive oil in a large skillet until browned on both sides. Drain on paper towels. Garnish with parsley and lemon.

COOKING FOR CARNIVORES? MAKE EXTRA SIDES

Let the people around you have their fill of meat while you eat a bit, but fill up on vegetables, beans and grains.

Roasted broccoli gratin - Put broccoli florets in a baking dish; toss with olive oil, salt and pepper. Roast at 425 degrees until the tops are lightly browned and the stems nearly tender, 10 to 15 minutes. Sprinkle with bread crumbs (preferably homemade), mixed with Parmesan if you like, and a little more olive oil. Continue roasting until the bread crumbs are crisp.

COOK OUT OF YOUR COMFORT ZONE

Because some of the best vegetable-centric food comes from halfway around the world, where it is "food," not "flexitarian."

Caramel-braised tofu - Put 1 cup sugar and 1 tablespoon water in a deep cast-iron skillet over medium heat; cook until sugar liquefies and bubbles. When it darkens, turn off the heat. Carefully pour in 1/2 cup fish sauce and 1/2 cup water; cook over medium-high heat, stirring, until it becomes liquid caramel. Add sliced shallots, cubed, pressed or extra-firm tofu, lots of black pepper and lime juice. Simmer, stirring occasionally until the tofu is hot.

The New York Times

This story was found at: http://www.theage.com.au/lifestyle/diet-and-fitness/flexitarianiasm--sustainable-resolutions-for-your-diet-20140101-305zq.html

Holiday binges - sage advice from the Pritikin Center

Christmas Day has come and gone.  Boxing Day is just a memory.  But we are probably still indulging in seasoonal get-togethers and relaxing BBQs at  home (hopefully your weather is as good as mine in Adelaide, South Australia).  New Year's Eve is just around the corner and so these tips about holiday binges and how to control them from the healthy gurus at The Pritikin Center in the U.S. remain relevant (www.pritikin.com)

It is as much about how we think as how we behave in relation to food and these family and/or friend gatherings which will allow us to sail into 2014 happy and healthy.  

Thank to the author Eugenia Killoran and the team at Pritikin.  Sage advice as ever.

How are you managing your thinking and eating this holiday break?  Do tell!

9 Tips For Avoiding Holiday Binges

How often have we arrived at holiday parties stressed-out, shopped-out, and worn-out? Is it any wonder we say "To hell with my health" and "Let me at that buffet bar"?

This year, take the edge off. We’ll show you how to stop binge eating - even the oh-so-tempting cookie binge. Not only will you better master those buffets, you'll end up much happier the following morning - and all through the holiday season.

 Here are 9 tips for holiday-stress-busting success:

1. Stay in shape emotionally.

We talk a lot at Pritikin about staying in shape physically. During the holidays, it's especially critical to keep yourself in good psychological shape, too. All the extra activity - decorating, shopping, card writing - can take its toll, leaving you emotionally exhausted, which increases stress, creating a vicious cycle.

Ward off stress and fatigue by 1) getting a good night's sleep, and 2) sticking to your exercise routine. Get in at least 30 minutes of fitness each day - even if it's broken up into 10-minute increments. At the mall, for example, do a few "laps" before starting to make your purchases. (In your walk, you may even spot better deals.)

You'll be amazed at how good sleep and exercise can improve not only your energy but your mood.

2. Take time outs.

Carve out at least 15 minutes every day just for you. Take a walk after dinner and enjoy the winter stars. Book 15-minute chair massages for your back, neck, and shoulders. Or just shut the door to your bedroom or office, turn on soothing music, breath deeply, and restore your inner calm. You'll emerge refreshed enough to handle the challenges of your Yuletide days.

3. Cut back on the booze.

We all know family tensions can escalate during the holidays, especially if you're living in close quarters for several days - and drinking too much.

To help keep your alcohol - and temper - in control at parties, sip your drink, don't gulp it. And after one glass of alcohol, drink glasses of sparkling water with lemon or lime. In fact, chum up with the bartender at the beginning of the party. Tell him, "As soon as you see me heading your way, please mix me up another club soda with lemon." Tip him well.

Drinking less alcohol also means you're less likely to over-indulge on the wrong foods.

4. Say "No." (The world won't come to an end.)

How happier and calmer we'd all be if we realized that there simply aren't enough hours in the day to do all we intend to over the holidays.

Prioritize your "to do" list. Buying gifts for the grandkids may be #1, but be sure to put the nice-but-not-really-necessary items way down the list. (If the outdoor holiday lights don't get strung, well, so be it). Get to the bottom of the list if you have time. If you don't, don't sweat it. Your shine is far more important than the shine of outdoor lights.

5. Have a game plan before you arrive at holiday parties

Call your host and ask, "What are you serving?" Then, map out your entire culinary game plan – from appetizers to desserts. It's far better to make these decisions at home, when you're calm and rationale and not experiencing the stress of unhealthy temptations.

Also... Prep yourself with positive self-talk, such as:

·         "This could be a tough situation, but I have a plan and I can handle it."

·         "I'm going to the party to celebrate the holidays with friends and family, and this, not food, is the reason for this party."

·         "I may be tempted, but that's natural. I'll just practice some relaxing breaths, surround myself with good company and laughter, and wait for the urge to pass (because it will pass)."

Before leaving for the party, make yourself a healthy, filling snack, like nonfat yogurt and a banana, or a bowl of hearty soup. It'll curb your appetite, which means you're less prone to plow your way through the buffet table.

6. Keep up your inner pep talk at the party.

There's no better way to increase your feelings of confidence and control. Tell yourself:

·         "I can handle this. I have a plan, and I'm in control."

·         "I'm here to celebrate a special occasion, not a special binge. I'm going to find a really good friend – someone who always makes me laugh. That's far more fun than downing a dozen cheese cubes."

·         "I'll enjoy everything else, too – the music, the decorations, the hugs, and all the kids and grandkids. If I binged at the buffet and started feeling stuffed and lethargic, I'd miss out on all these amazing moments."

If there are infants in the room, offer to hold them. It's hard to go back for seconds when you're cuddling a baby. (Plus, the cuddling is much more delightful than the extra food you didn't really need or want.)

Or get out on the dance floor. You're burning calories and staying away from the food. A win win!

If you need to, escape for a mini-relaxation. Find an empty room, sit down, close your eyes, and take 10 deep long diaphragmatic (from the belly) breaths. This brief relaxation builds in a pause. A pause gives you time to get control of yourself. Remember, urges will pass.

7. Cope with feelings of being overwhelmed.

If you start to lose control:

Have a back-up plan. For example, if you find that your eating choices went south during the cocktail hour, promise to eat low-calorie-dense selections at dinner, like big green salads and roasted vegetables.

Stay focused on the present. Don't "fortune-tell." (Don't tell yourself, "I'll never get back on track with my eating plan.") Of course you will. Tomorrow is a new day.

See strong temptations as a cue to problem-solve. If you see a waiter coming your way with a tray of your favorite hors d'oeuvres, look for someone you'd like to talk to who's across the room. Or head for the bar for another soda and lemon, or a tangy Virgin Mary. You can also silently review your reasons for eating healthfully (e.g., "I really want to keep my diabetes under control").

8. Evaluate.

As soon as you have time, review the evening.

Think about what you learned that can help you do better next time.

Recognize even small successes. Perhaps you had dessert, but only tasted a few bites. That's terrific! Praise yourself for trying. Be proud that you're conscious of your eating behavior, and working on improving it.

If you had a rough time, forgive yourself. Use positive and rational self-talk such as:

·         "It didn't work. That's okay. I'll get better."

·         "What did I learn? I can use that to make progress and problem solve."

·         "Great. I got through it. I wanted three slices of cheesecake, but I ate just one. Next time, I'll do even better."

And if you scored a home run, enjoy it!

·         "I handled it well."

·         "Wait till I tell my best friends and family."

9. Reshape your mind, and your eating behavior will follow.

Always remember that everything begins in the mind. Planning and rehearsing your behavior for challenging events is a sure way to increase your feelings of control and calm.

And the end result isn't just a thinner you; it's a happier you. Yes, a holiday season that really is filled with peace and joy!

---

Author, Eugenia Killoran

http://www.pritikin.com/your-health/healthy-living/staying-on-track/1235-controlling-holiday-binges.html?ibp-adgroup=newsletter

Tips for Coping with Christmas

Courtesy of Eating Disorders Victoria, here are 5 tips for people who may be dealing with an eating disorder.

Tips for Christmas Christmas can be a tricky season to navigate for people with an eating disorder, their family and their friends. Here are our top 5 tips on how to cope. Focus on enjoying the company of companions rather than what you or your loved one is eating. Talk to your family and friends about your concerns and how they could be lessened - plan ahead. Take time out for yourself. Go for a walk, listen to music, chat to a friend. Offer to take "safe" food if you are eating out or at a family member's house. Many people overeat on Christmas Day and often comment on the quantity they have eaten. Remember these comments are not aimed at you. There are more tips on our website that you may also find helpful.

Opening hours Our Helpline service will be open right up until 4pm on Christmas Eve (24th December).  If you need support or information please call 1300 550 236. The EDV office will be closed between Christmas Day and New Year's Day.

Woman on the verge of a nervous breakdown

You may have heard that I'm moving interstate.  I have about 25 minutes before the 19 metre long truck rolls up outside my flat and starts collecting my stuff.  I have been in tears (related to tension) for an hour or so because I've run out of boxes and my friend who was supposed to have large boxes doesn't.  AAARGH.

I would probably turn to food at this point but THERE IS NOTHING TO EAT IN THE FLAT!!!!  Now there's a strategy.

I will have to come back here tomorrow to clean as I am totally knackered (apologies for using medico/scientific term for worn out).  Which will delay my departure.

Nevertheless, as I have just read the paper online to try and calm myself, here's a great article about women.  You don't have to be 100kg to appreciate this.  Women who are 5kg overweight (yes, you) are definitely prone to the same thoughts.

Embrace yourself as the magnificent individual human being you are, that's an order!

http://www.dailylife.com.au/health-and-fitness/dl-wellbeing/things-no-one-will-tell-fat-girls-so-i-will-20131213-2zc0s.html

Happy Holiday Season

As I may have mentioned, I will be moving interstate on 19th December.  As a result, blogs will be a bit thin on the ground for the next couple of weeks.

In the past, this level of anxiety, frustration and sheer hard work may have triggered plenty of emotional eating.  However, I am doing the following to try and minimise my reliance on food to soothe me:

1.  Check in with myself about my feelings.  If I am frustrated or just plain overwhelmed, I have a bit of a cry and feel better.

2.  Stop catastrophising.  I am moving interstate, not to the planet Zorg.  The moving truck is booked and even if its late on the 19th, it won't matter.  Me and my stuff will still get to Adelaide.

3.  Ask for help when I need it.

4.  Watch a few comedy DVDs in the evenings, or read a lightweight book.  (Read The Rosie Project - very funny.  Read the new Bridget Jones - not funny).

5.  Cuddle my "stress management consultant" i.e. dog, Charlie.

6.  Don't stress about any non-hungry eating - it'll just make it worse.

How are you going to cope with "the silly season"?  

Have a great holiday break folks.