Steer clear of unwanted weight gain this winter!
Before you reach for the chocolate pudding try and think back to how hard it was to drop those winter kilos last year? All those kilometres on the treadmill sweating it out before you would even step near a bikini or strappy dress.
This winter treat yourself like royalty and look after yourself the Eat Fit Food way!
Eat Fit Food's new winter menu is proof that you can still enjoy the -comfort food- that we all crave in the colder months, without sacrificing nutrition, flavour or piling on the kilograms.
Choices such as Eat Fit Food's;
Brown rice and quinol porridge with fresh blue berries and almonds
Lamb shanks with kumara mash, green beans and germinate
Spicy chicken Thai brown rice with broccoli and fresh lime
…can all be enjoyed guilt free and will leave you full of energy, feeling great and looking fantastic!
Five Things to Stock Up On in Winter:
1. Citrus Fruits
Includes oranges, lemons, grapefruits, limes, mandarins and tangelos.
Contain nutrients including high levels of vitamin c, dietary fibre and folic acid, which is great for the digestive system.
Rich in antioxidants, which helps boost the immune system.
Tip: Have a glass of water in the morning with a squeeze of lemon or snack on a whole piece of fruit.
2. Root Vegetables
Includes beetroot, potatoes, pumpkin, sweet potato, carrots, and parsnip.
Root vegetables grow underneath the ground where they are able to absorb high amounts of minerals and other nutrients from the soil.
They are also able to absorb important nutrients from the sun through their leaves.
They provide complex carbohydrates, which leave you feeling fuller for longer and gives you energy throughout the day.
Tip: Perfect slow cooked in your crock-pot and hearty winter soups.
3. Brown Rice
Hasn't been through a milling process to remove the bran and germ, which contains most of the nutrients.
A rich source of antioxidants and fibre.
Takes a little longer to cook, simply because it still has the outer husk.
Low GI, which keeps you feeling fuller longer and you need less to fill you up.
Brown rice also contains nutrients like magnesium, manganese, and zinc.
Tip: Brown Rice porridge in the morning is a great way to start a winter morning.
4. Herbal Teas and Water
Spending time inside during winter means greater exposure to heating and climate-controlled environments.
Dehydration can cause fatigue, and it is easy to confuse thirst for hunger and start snacking.
Aim to drink eight large glasses of water a day.
Herbal teas contain no caffeine and are a great winter option as they have many therapeutic and medicinal benefits, including - achieving a more calm and relaxed state of mind.
Support heart health, aiding with stomach and digestive problems, strengthening the immune system, providing antioxidants to the body just to name a few.
Tip: Visit your local health food store and stock up on different flavours to mix it up, or get creative try flavouring water with fresh fruit.
A cure in all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, assuages sore throats, and nurtures the sick.
Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily " not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals.
Tip: Add homemade stock to your winter soups, casseroles, stews, risottos or pasta sauces for some added nutritional value. Many of these meals can be frozen for busy times.
Five Things to Avoid This Winter:
1. Hot Drinks
There is nothing like a coffee or hot chocolate on a cold morning, but keep in mind a large (480 ml) full cream latte contains 14 g of fat and 1130 kJ while a small latte (220 ml) contains half the fat and kJ.
Coffee causes dehydration
Tip: Substitute for herbal teas or choose a smaller size with less milk.
2. Fried Foods
Fried foods contain trans fats, which puts you at high risk of heart disease
They are loaded with calories and fat, which leads to obesity.v Fried foods like hot chips may seem comforting in the cool winter months but they're fattening you up more than you'll know!
Tip: There are many other methods of cooking - grill, bake, boil or sauté. There is such thing as "healthy fish and chips". Bake your fish and potatoes in the oven and serve with a side salad and fresh lemon and herbs - we do at Eat Fit Food
During winter when we are more susceptible to colds it is best to reduce your dairy intake.
Milk and products of milk like cheese, butter and other dairy products can cause increased congestion in the nose, throat and chest.
Tip: Avoid cream based soups and sauces. Alternatively choose vegetable/broth/tomato based soups and sauces. Miso is also great but not too much due to the sodium content.
4. White Flour
Made from stripping wheat of everything useful including the bran and wheat germ.
Synthetic B vitamins are added its bleach to remove the milled yellow colour, which is toxic to the body.
Stripped of the fibre, which causes blockages in the large intestine.
Tip: Choose an alternative such as almond meal or spelt flour. Read labels carefully when shopping as many advertised, as 'wholegrain" products can be misleading.
5. White Sugar
Found in soft drinks, chocolate, wine and beer but also added to bread, breakfast cereals and many supermarket products.
A highly refined and pure chemical product.
Can result in the body becoming increasingly deficient in important nutrients.
Affects the while blood cells, which can weaken the immune system.
Tip: When you go shopping make sure you read the labels to note the sugar content. Note many low fat products are high in sugar. Make healthy choices and select products that are low in sugar! Alternatives are maple syrup, Stevie or honey but not too much.
For further information or to see Eat Fit Food's winter menu check out www.eatfitfood.com.au