Christmas Treats, That Healthy Christmas, That Healthy Recipe, Topical Nutrition

How to enjoy a Low FODMAP Christmas

Following a low FODMAP eating plan can often limit food options. This should not impact your enjoyment over the festive period. With endless parties, gatherings and ultimately Christmas day, it would be nice to have a list of “safe” foods that you know are not going to send you to the bathroom or leave you doubled over with trapped wind. Particularly if you are wearing a fitted Summer outfit!

I have trawled the web and found my pick of suitable Christmas recipes so that you don’t miss out on the fun.

Low FODMAP Starters

Roasted Chickpeas

Cucumber and Dill Infused Cottage Cheese

Antipasto Skewers

And of course my Christmas Caprese Wreath (see image below). This is a breeze to make, with some Bing Crosby carols in the back to get in the mood.

Simply place a grape tomato, mini mozzarella ball and basil leave on a toothpick and decorate on a round platter. Voila!

IMG_6527
Caprese wreath

 Low FODMAP Mains

Spiced Cherry Bourbon Glazed Ham

spiced-cherry-bourbon-glazed-ham-30857_l
(Source: taste.com.au)

Chicken and Rice Vermicelli Salad

Potato Salad

Sweet Treats

Dark Chocolate Dipped Rice Cakes

Berry Pavlova – substitute with Lactose Free thickened cream

Christmas Chocolate Bark

chocolate-bark-broken
(Source: blog.katescarla.com)

And lastly an entire book of tasty low FODMAP recipes courtesy of Monash University, the home of FODMAP research and resources. Available here.

I hope this has provided you with some fresh ideas for Christmas food minus the digestive upset.

As always, thanks for stopping by!

Madeleine, THG 🍍

This post first appeared on That Healthy Girl blog and was written by Madeleine Baumgart

That Healthy Christmas, That Healthy Tip

You Are How You Eat

christmas-588423_1920
(Image: Pixabay)

We have all heard the saying you are what you eat. I quite like the simplicity of this term. It is true to an extent, when a whole-food diet is favoured over one that is highly processed and devoid of plant foods. However this Christmas I urge you to think not only about what you are eating, but how. 

Too often focus is directed towards what we are putting in our mouths. Our internal voices are asking is this gluten free, does it contain sugar, is it organic? While these considerations are significant, so too is the way in which we are consuming said food.

Ask yourself the following questions.

Are you slurping a soft drink in the car? Throwing down that last sushi roll before you’re late to that afternoon meeting? Perhaps you might be jamming toast down your throat as you walk to the bus in the morning (after ensuring the kids all ate their breakfast!). My point is, if you are not dedicating time to sit down and take notice of the meal, your brain won’t either.

Our amazing epicentre above is constantly creating signals and hunger cues in the form of hormones. These work as cues to let us know when we are hungry or full, and most importantly, satisfied. If you are eating on the run, or not even sitting down chances are the food won’t register as being eaten and you may find yourself hungry not long after eating. I can also guess that the food is likely to be chewed less when eating on the move, another indicator that you won’t be satisfied and maybe craving food very soon.

Take time to dedicate to your meals. Even if you only have 5 minutes, you would be far better to sit for just 5 minutes and think of nothing else than enjoying your food.

Savour every mouthful.

Relish the textures and flavours.

After the 5 minutes you might return to emails or whatever else may be pressing. Albeit short, your brain will have recognised the eating interval and will work with your hunger hormones to signal that food has been consumed. By making a concerted effort to do this, your brain can be used as an effective weight loss tool simply by some slight retraining. Bonus, by sitting briefly your stress (cortisol) levels might settle slightly too which will also be beneficial for weight management.

So this Christmas take your time, sit with friends and really think about what you are putting in your mouth. Take the time to enjoy every morsel and slow down.

Thank you to all of my readers, I wish you all a happy and healthy Christmas spent with loved ones.

I look forward to joining you again in 2016!

Thanks for stopping by, Madeleine (THG).

This post was written by Madeleine and first appeared on That Healthy Girl blog https://thathealthygirlau.wordpress.com/2015/12/23/you-are-how-you-eat/

That Healthy Christmas

How to have a healthy Christmas

Happy Sunday readers. It’s beginning to feel a lot like Christmas now, only three more sleeps until the big day is upon us. Rather than posting some food today, I thought I would offer some helpful tips to ensure that Christmas day keeps you feeling fabulous, not flat. I have also included some salads that my family and I enjoyed for our Christmas lunch last weekend.

Beetroot, pumpkin, feta and walnut salad
Beetroot, pumpkin, feta and walnut salad
Brown rice salad
Brown rice salad

 

Tip 1: Do as the kids do

  • This tip is really easy to do, just choose a smaller plate when preparing your lunch or dinner. With a smaller plate there is less room for food (don’t keep filling up though!), so you will think carefully about what you want on that plate.
  • A handy reminder of plate proportions, your dinner plate should be set out like the image below. Half of the plate should be made up of salad or non starchy vegetables, one quarter should be carbohydrates such as rice/potato/corn or pasta with the remaining quarter of the plate made up of protein such as beef/turkey/chicken/fish or meat alternative.
(Source: portionperfection.com.au)
(Source: portionperfection.com.au)
Watermelon, feta and mint salad
Watermelon, feta and mint salad
Caprese wreath
Caprese wreath

 

 

Tip 2: Stay fresh

  • With all of the excitement of opening presents and deciding who got the most for Christmas, it’s easy to forget to drink water. I recommend having two glasses as soon as you wake up, then you are starting the day hydrated. If you get thirsty throughout the day you are already dehydrated, so try to have a glass with every drink you have that isn’t water. This will help to stave off that hangover if you do overindulge!

Tip 3: Get fruity

  • Fruit can get forgotten about on the day if there are chocolate coins, gingerbread biscuits and any other manner of sweet treat lying around, so try and have two pieces of fruit somewhere in there. Breakfast is an easy start, then it is done for the day. Fruit will provide some fibre to help fill you up and make you less likely to reach for another rum ball.

Tip 4:  Have fun!

  • Christmas can be a stressful time of year, so remember to relax and enjoy the day for what it is. Catch up with family members you may not have seen for awhile. Spend some time running around with the kids (bonus, working off calories) and be truthful to yourself. If you do overindulge don’t beat yourself up, but reflect on how it made you feel. Full? Sleepy? Possibly nauseous? Try to think about what you would do next time and keep on track with your goals and what you want to achieve for next year.

Thanks for stopping by, enjoy the last few days until Christmas!

That Healthy Christmas

Olive Wreath

In keeping with the Christmas wreath I recently made, today I present an olive and bocconcini wreath, delightfully presented on rosemary sprigs. For different flavours you could use a selection of kalamata, black and green olives. Stuffed olives would make a nice alternative also. And cherry tomatoes have been added here too, or stuffed bell peppers are always nice.

(Source: juliausher.com)
(Source: juliausher.com)

Thanks for stopping by!

That Healthy Christmas

Cheese Christmas Tree

Hi healthy followers. I’ve had some really positive feedback from my Christmas food ideas, so thank you. It’s always encouraging that people enjoy or might actually attempt to cook/bake/prepare the suggestions.

Today I have a cheesy Christmas tree to share with you. You could use whichever cheese you like. Lower fat cheeses are fresh cheeses such as feta and ricotta due to the high water content. However you may struggle to get ricotta to stay in shape for this dish, so perhaps feta is more suitable. Low fat cheddar is perfectly fine too.

Grapes offer a perfectly complementary flavour to the richness of the cheese. And of course red or green grapes are both Christmas colours!

(Source: Pinterest)
(Source: Pinterest)

Thanks for stopping by, THG.