Festive Not Fat!

YYou know the deal: when it comes to the holiday season, it’s cheat day… every day! And before you know it you’re packing on an extra 3kg, and your favourite climb has turned into a slog rather than a joy.

This is the time of the year in which you can explore and discover new foods and concepts. Visit local farmers’ markets, and those new eateries sprouting up all over the place with creative fare incorporating a spectrum of foods from plants to insects (really!).

Many ideas can be recreated and adapted at home; so if you see a festive salad, pumpkin flapjack or black bean brownie

you like, make a note; and when you’re home, search the internet for recipes that meet your healthy-eating criteria.

Then get organised, so you’re not tempted to hit the chip packet when the munchies bite. Start by organising recipes into a leverarch file that’s accessible.

Once you’ve tried and tested a recipe, file it, so that when you’re busy and need to think of an idea in a hurry, you can find it quickly. I also like to keep a record of dinner party menus and/or food combinations that have worked well.

STOCK UP

Reduce your time in the shops by stocking up on a few good-to-have, minimally-processed, non-perishable products in your grocery cupboard and freezer. Items with a very short list of ingredients on the label, that aren’t ultra-processed, and that have little to no added sugar, salt, fats, chemical preservatives and artificial colours or flavours.

Dried beans, split peas, lentils, mung beans, chickpeas, varieties of wholegrains, cans of tomatoes and legumes without all the unwanted extras; tuna, salmon, pilchards, sardines; nuts, nut butters, seeds, dates; and in the freezer, a few packets of frozen edamame beans and berries, as well as some lean protein options such as chicken, fish and lean meat.

PAUSE… ENGAGE!

At home and at functions, wait for all the food to be plated before starting to eat. Take a few deep breaths before you start eating. ▶ocus on what you’re eating, and savour every bite. And for every mouthful of food you take, chew thoroughly. Pause between courses. Wait 20 minutes before starting dessert. And if you’re going out, don’t arrive at the function starving.

THE BRAAI

First have a look at the full offering before piling up on all the options. Limit yourself to one plate, and make room on it for vegetables and salads (no matter how long you’ve ridden). When planning your own braai menu, break away from the traditional garlic breads, boerewors, chops and ‘mayo’ salads, and think of fish, veggie kebabs, a dried-bean potjie with or without meat, and leafy salads; and for dessert, think light and fresh – pineapple carpaccio with mint or pomegranate, or sliced mangoes with mint or ginger.

PICNIC IT

When friends suggest a restaurant: think about turning the opportunity into a picnic, where you can choose the food ingredients and the combinations, and where the activity incorporates some energy expenditure such as a hike or a game of frisbee.

FOOD MOOD SET-UP

Celebrate your eating occasions by putting effort into the setting and making it festive. The placemats, the flowers, the candles…

LIQUID SOLUTIONS

To help you manage or cut back on your alcohol intake, keep a written record of your drinking goals, a note of your drinks consumed (check the volume against standard drink references), and become aware of triggers (people, places, things) that encourage you to drink more. You can then build strategies to deal with these situations.

For example, intersperse your intake of alcohol with water, soda water or mineral water. Instead of sweetened beverages, use fresh lime, lemon, mint, cucumber or frozen berries to change up water, and spices such as cinnamon and cardamom and ginger to flavour tea or iced tea.

WASTE LESS

Save time, money, kilojoules and the planet by consuming less. Make your mantra: ‘local, seasonal, light in kilojoules, and buy loose rather than packaged items’.

Transform leftovers into new creative meals, and make your own compost.

GIFT HEALTH

By sharing and gifting healthy options, you also get to think of and research ideas that you may enjoy too; and in the process, extend your own skillset. Make your own gifts, packaged in reusable tins and jars – home-made spice rubs, pickles, chutneys, sourdough breads, spicy biscuits, and so on.

Robust water bottles, collapsible cups and bowls, flasks, lunch boxes, cooler bags and picnic sets, reusable dish covers and shopping bags are some practical gift ideas.

Make this your healthiest holiday ever, and you won’t spend the rest of →anuary paying the price.

WAIT 20 MINUTES BEFORE STARTING DESSERT. AND IF YOU’RE GOING OUT, DON’T ARRIVE AT THE FUNCTION STARVING.