This time of year can be very challenging for some people to stay true to their Healthy eating program.  I was out walking with a friend recently and she said “I already feel like I am a few kilos heavier just in the past week; every day there is some function to attend and there is always food and so much alcohol and it is too difficult to say“no”.  I will have to work so hard to lose the weight in the new year?”

The thing that I found interesting about her comment is that she is the same person who says similar things around Easter and all the hot cross buns and chocolates,and in winter she has the same issue with casseroles, puddings and desserts.  Seems to me there is always some external reason for her to overeat; and she is not alone.  I often hear similar statements from my clients. “We are having a family gathering and there will be so much food”  “There is a party/ dinner/ social function etc and I know I will overeat”  “It is winter, I need more fuel”

What we need is a strategy for successfully staying on our Healthy Eating Track. 

Especially at this time of year when there is such a focus on gathering together with friends and family to enjoy good company, great food and nice wines and champagnes.  So, how do we engage in all of this without ending up in a food coma; how do we indulge and be satisfied while still eating healthy; how do we not gain pounds/ kilos in the next couple of weeks?

Here are some of my favourite Smart Secrets that you might find useful:

·        Remember that the best part of the event/ party/ dinner/ picnic is being able to spend time with family and friends.  And if you hear yourself saying “the only reason I am going is for the food/wine” or “at least the food will be good” then ask your self seriously if this is an event you even ought to attend.  Why go if you aren’t going for the people?

·        Have a clear picture of your Ideal Self firmly etched into your mind as you prepare for your event.  Reread your Advantages Statements and affirmations cards – even take them with you to the event so that if you need a “boost” you have them at hand.

·        Make sure that you continue to eat all your regular meals.  Skipping meals and then turning up at lunch or dinner will guarantee that you overeat, and likely overeat all the wrong things.  Nveer arrive at any event hungry.

·        Skip the fried foods.  Often snacks served at “social drinks” are deep fried to “absorb the alcohol” – and certainly not part of your healthy eating plan. Many function include a great range of healthy options as well – sushi, vegetable snacks with dips. 

·        This is a tip that will work for some people.  Have a prearranged plan with your self.  I really enjoy tasty savoury snacks and I will preagree with myself that I will have 2 snacks and really enjoy them, or I will have a small handful of wasabi peas or pretzels, and really enjoy those. (I rarely have these items in my house; “keep the enemy out of the house”, so it is really nice to enjoy them as a treat)  The trick is not to eat the whole bowl.  Take your agreed “serve” and move away!!

·        Moderate your consumption of alcohol.  There are so many reasons for moderating our consumption of alcohol; alcohol is dead calories, alcohol stimulates our appetite so that we feel hungry and eat things we might not otherwise, alcohol dulls our judgement so that we eat things that we might not normally find tempting eg fried foods or we eat in excess compared to normal consumption, and then there are all the other health impacts – dehydration, dulls the skin,impacts sleep, diminished sexual ability and impact on fertility, mood changes, brain damage etc.  I am far from being a wowser in relation to alcohol; I enjoy good wine and champagne.  As I say with most things, moderation is the key.

• Think about starting your meal with a salad; a salad that is a dish in itself, not some thing added at the side.  There are so many really tasty salad choices.  If you are at a restaurant there is usually salad choice – and ask for the dressing on the side and then you can add as much or little as suits you.  If you are hosting a meal, consult a salad cook book or make up your own.  Use some interesting ingredients like cranberries, sliced apple or pear, pomegranate seeds.  And you have created a dish that people will talk about and enjoy rather than “just a side salad”
• If you are serving roast turkey, or ham or other meat try to use organic, or free range and choose lean meat.  Maybe avoid gravy which is usually made from all the grease that comes out of the cooking meat (have you ever seen what this grease looks like when it is cold?) with white flour added; and opt for mustard or fruit based or mint dressing – not the one out of the can, find organic or make your own.
• If you are a fan of stuffing, try making your stuffing with wild rice, instead of the traditional soggy bread recipie.

Here is an interesting thing about many of the foods that are offered at this time of year.  As we think about them here, sitting at our computer reading the ingredients, thinking about the facts, they actually do not seem very appealing – soggy bread, reheated fat, and I haven’t even mentioned the puddings and pastries yet. I’m curious;  what happens to some of us between how we think now and how we will think when the meal is served.  A big influence is the aroma of the food and we know that this is a huge part of the enjoyment of food.  Make your decision now about what you will avoid and stick to it when you are sitting at the table.

• Experiment with vegetable dishes.  This year there have been some great new recipes for mixed greens – 2 or 3 types of peas with mint, beans and baby spinach.  We have such a wonderful range of lettuce available – even a bowl of mixed leaves with some balsamic and olive oil.  And if you are having traditional cooked vegetables try to refrain from drowning then in butter, use extra virgin olive oil, and fresh herbs.  Carrots are great with a little orange juice.
• Here in Sydney, we are in summer so many of us opt for seafood and BBQs at this time of year.  My parents immigrated to Brisbane from the UK and only the first year did mum try to create the “traditional” hot meal at this time of year.  I know many people prefer to follow tradition and of course, it is much more enjoyable with air-conditioning.
• Choose your carb!!  Make a decision about your “carb of choice today” and have one serve of that one only!!  Roast potatoes, roast sweet potatoes, bread, rice, pulses.  Remember the 2 and a half bite and really enjoy it rule !!
• Choose one dessert and have your two and a half bites and really enjoy it.  All the desserts are about the same, so there is no really “healthy” option.  So, choose your absolute favourite, look at your serving and take your time to eat it and really feel good about yourself.
• When taking food to a communal gathering, make some thing that you will enjoy, and that is part of your healthy eating plan.  I am constantly amazed how often my healthy food is often the one that disappears fastest.  People do enjoy eating healthy food when the option is there. 
• Cheese plates: make sure you also serve lots of fruits and vegetable accompaniments and use light crackers or traditional baguette.  Cheeses are a delicious part of a beautiful meal and the French have been eating cheese for generations – again all about moderation … two and a half bites and really enjoy it!!
• Be active.  Move away from the food. Help to clear the table – no, not so that you can sneak an extra serve of some thing in the kitchen!!  I have a client who used to have this belief that if no one sees you eat it, it has no calories!!  I had a flat mate who used to firmly say “no thank you” to any offer at the table and then would be in the kitchen finishing off the pudding!!  Get moving, suggest going a walk, or stroll.  Take the children to the garden or park to play.
• What to do about food pushers?  Never say you are on a diet; this puts them into a pushing frenzy.  Practice your words in advance – you know who the food pushers are.  Offer to take a piece of “whatever” home with you, this often placates the pusher, and throw it in the bin on the way home – “keep the enemy out of the house”.  Or you might say “I’ll have a piece later” or “I’ve already had some, thanks” (not really a fib – you probably had some last year!!).  You know who they are and you know what to say; when will you decide that now is the time to take care of yourself and your health and stay true to your healthy eating plan.
• If you do overeat in one occasion – get back on track as quickly as possible.  If there are cakes and sweets for morning tea, eat your salad and soup etc for the rest of the day;  going off track at morning tea is is not an excuse for hamburgers and chips for lunch!!  It is all too easy to say “Oh, I’ve blown it now …”  Keep your goal in mind – how you want to look, feel and be !!  Healthy Wealthy You
• Congratulate yourself.  Every time you manage to stay true to your healthy eating plan, congratulate yourself and learn from the experience.  Make a note in your food diary of what worked really well for you, so that you can reinforce it again and again.

This is a really lovely time of year,and especially to enjoy the celebrations and enjoy some really nice food, and time with people who are important to you.  Some of these people will be family – other events will be with friends, work colleagues, clients, suppliers and customers.  What you eat; what you put in your mouth iscompletely up to you!!  You are in charge.

Do you want to be extra kilos when it comes 1 January??  Of course you don’t.  Have your strategy ready.  Be prepared for every event.  And when you do eat tasty, wholesome, healthy food – enjoy every mouthful!!! 

Mindfullness and Moderation are our way of life.