Christmas Leftovers

We are often left with an expanse of leftovers after christmas dinner, which we often throw away or eat unwisely for the next few days, even weeks. Naed Nutrition have put together a few tips and tricks to help you use up those leftovers in healthy and smart ways!

• First of all, plan and prepare! Talk to your butcher, fish monger, fruit & veg grocer, and ask family and friends to RSVP to your Christmas and New Year events, this way you don't waste money and preparation time from buying too much food.

• Use everything! Nothing has to go to waste when it comes to carving up your Christmas ham or turkey. Keep and freeze the turkey carcus and ham bones to later make a hearty and healthy stock which can be used for an array of healthy recipes including soups, risottos, poaching etc. You can also freeze leftover slices and pieces of meat, ensuring you put them in a sealable container to later use in soups and lasagnes. Use all leftover cooking juices to make your own gravy, this way you avoid powdered gravies such as Grovox, that are high in salt, additives and preserves, plus the flavour of a home made gravy outweighs any pre-packaged variety.

Think healthy leftovers! 

• Turkey roll ups. Simply place sliced cucumber, capsicum, carrot and avocado in a slice of fresh turkey and roll it up. A simple and absolutely delicious snack that is high in protein, healthy fats, vitamins and minerals!

• Frittata. Use leftover rated vegetables and meat to make a healthy frittata. Simply place vegetables and meat in a ovenproof tray and cover with beaten eggs, bake until brown. This healthy recipe can be cut into squares and eaten alone as a snack or with a side of fresh salad for lunch, helping you to reach your 5 a day!

• Salads. Use lean cuts of turkey, ham and even seafood in salads to add protein and keep you fuller for longer. Eating light salads and avoiding the leftover bread rolls and gravy will help you to feel light over the holiday season.

We hope you have a wonderful Christmas & a Happy New Year!
Naed Nutrition

How To Survive The Silly Season

The silly season is soon among us and while we are all busy organising gifts and ordering our turkey, its important to remember that the silly season doesn't have to compromise your waistline.

Christmas and the new year is a time of warmth and cheer, spending time with family and friends, enjoying food and wine. But we often over do it in the eating and drinking department leaving us feeling sluggish and irregular, formulating new years resolutions to get us back on track. Naed Nutrition has put together a few tips to help you survive this years silly season!

• Keep up your exercise/training routine throughout the holidays. The worst thing you can do is skip a day and make excuses not to go, this makes it harder to get back into your routine post holidays. Keeping up regular excercise ensures those extra mince pies and gravy won't compromise your waist line.

• Keep yourself occupied. Keeping yourself busy through your holidays, whether taking the kids out to the park or the beach, catching up with friends and planning days out ensures you don't snack on unwanted leftovers.

• Keep hydrated! The christmas season is certainly dominated by sun and dry heat that leaves us feeling lethargic and dehydrated. Ensuring you keep your fluids up will assist to digest your christmas dinner and lessen the severity of those post christmas party hangovers. Regular intake of water will also assist to boost metabolism and prevent boredom snacking.

• Plan activities or games to enjoy on christmas, boxing and new years day. Planning activities to engage in on the big day keeps everyone occupied, meaning you will eat and drink less, while making the most of time spent with family and friends.

• Christmas dinner doesn't have to mean roast ham, and turkey drenched with gravy. You can easily create a healthy christmas meal without compromising your waist line. Choose seafood, light salads and fruits that are refreshing in the summer sun, leaving you feeling light and fresh, not sluggish and lethargic!

Naed Nutrition would love to wish all of our amazing clients and affiliates a Merry Christmas and a Happy New Year!

We look forward to seeing you in the new year helping you to reach those new year resolution goals!

Naed Nutrition’s Christmas Survival Guide

Tis the season to eat more, drink more and move less but as a result Australian’s will gain 3-4 kg over December through to January (because let’s face it the festive season doesn’t finish until AFTER the Australia Day long weekend.) Here are my top tips to surviving the silly season

It’s ok to say no

It’s ok to say no I won’t have another drink, it’s ok to say no I don’t want have a second dinner it’s ok to say NO. It’s not about being rude it’s self-preservation and understanding that it will probably bother the person asking you more than it bothers you. People show love with food so it’s about being tactful with your response. It’s as simple as saying

“No thanks I won’t have another wine I am driving “or

“Thank you so much for the offer for dessert but I am so full from dinner can you pack me a takeaway portion so I can have it later (this doesn’t mean you actually need to eat it)”

Re-gift those sweet treats

if you get chocolates as a present (& we all do) don’t even let them cross your front door. Re-gift them or bring them into work/school/family members’ house/social gathering. The less temptation in your house the better

Shop a normal shop

During December it is almost like the apocalypse is coming and everyone is stocking up for hibernation. Stick to your normal portions, shop with a shopping list and don’t feel like you have to overspend because everything is on special and you think you might eat it or so & so is coming over so maybe you should have a backup (who are you kidding) – shop on a full stomach and stick to your list

DO NOT skip the exercise

Yes it is a busy time of year, yes there are more events, but guess what there is more food & alcohol so if anything you should be exercising more. You have worked your butt off to get where you are this year DO NOT get slack because others around you may be. You will have to work twice as hard to get where you are, remember consistency is the key

It’s not just about the food & booze

 Remember this time of year is for spending time with your family and friends – enjoy the company and divert your attention. Have your event at the beach & play some backyard cricket, if it’s a party get up and dance

Never arrive hungry

No matter what event, what function it is always pre-eat, especially if you don’t know what’s there or what time you are eating. It will make it much easier to control your food intake over the day/evening

Hydrate, hydrate, hydrate

The first thing out the window is water – water will be your saviour. It will be your saviour from over eating, over drinking, feeling hung over, skipping workouts & being productive. Always bring your bottle of water with you

Have a safe a happy holiday season from everyone at Naed Nutrition

P.s Don’t forget to check out Naed Nutrition’s Christmas Special

Fighting Festivity Failures

It’s back again, Christmas time! With under 4 weeks till Christmas there is everything from Christmas parties to get-to-gethers to dinners to cocktails to afternoon teas and everything else in between. Don’t want to be the average person who gains 3-4kg over Christmas period and be part of that 50% of people who only loose half of that weight gained within the next year. Here 10 tips on how to maintain and even continue to lose weight of the festive season.

1. Portion Control

• Only eat what you would normally eat. Have a normal plate size full of food and leave it at that. You don’t have to eat it because it’s there! You wouldn’t normally go for seconds at home, don’t do it here. This goes for sit down meals, buffets, lunches, dinners you name it!

2. Sit down and eat

• Don’t stand around the food table or stand in the kitchen and eat, you will end up eating a plate load of food before you’ve even sat down to enjoy it.

3. Bring a better option

• If it’s a function where it’s ‘Bring a Plate’ Bring something that is a better option, like a salad, or some homemade dip and veggie sticks so you know there is a better option for you

4. Choose the best option

• Fill up on salad, and veg rather than fried, high salt, high fat, high calorie, high starch foods. Always go for steamed/baked options with plenty of veg and you can’t go wrong

5. Stay hydrated

• Water often gets forgotten about this time of year, except when it’s too late and you have a blinding headache from dehydration. Have plenty of cod refreshing water with lemon or lime to aid digestion and promote adequate hydration all day (and night)

6. Be food savvy

• Don’t know what’s in something? Simply ask! That way you will avoid eating the wrong thing which otherwise you may have thought was a good option

7. Chew slowly

• Not only is this good for your digestive system and will allow you to absorb more nutrients, will you be able to register that you’re full in a much more timely fashion.

8. Pre-eat

• If a function is later or not your normal eating time, eat before you go. Arriving to a function starving is a big no no as you will end up eating the first things you see. Pre-eating will allow you to make more sensible choices.

9. Don’t skip the work outs

• The more you miss, the harder it will be to get back into it come new year. You can spare 30mins-1 hour a day on exercise. Consistency and maintenance is the key this time of year.

10. Enjoy the company

• Enjoy the festive season and celebrating with friends, family and co-workers rather than focusing on all the food and alcohol that comes along with it. I guarantee if you focus on the company more, the temptations of food will decrease. 

Need more help?? Simply email me for more information.
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