How to have a holiday without putting on weight: Asia

As we celebrate the start of a brand new year, I thought I would reflect on my travels in 2012, my 'year of Asia'.

Back in 2011, I sailed around the Whitsundays on a cruise ship and blogged about the amazing adventures I had. I was then lucky enough to be featured on the P&O website after I gave them such a great rap for their fantastic service, food and facilities on deck.

So when it came to organising some holidays this year I decided to skip the ship and take the plunge into the world of Asia. I was very fortunate to visit both Thailand and Bali, and I couldn't rave enough about both of these places. You hear the good and the bad from friends, but until you experience it yourself, you really don't know what you're missing out on.

So without further adue, here is part two of my
How to have a holiday without putting on weight series. This is Asia.

10 tips to keep weight gain away on your next holiday

1. Eat fresh fruit rather than giant fruit smoothies

When walking the streets in Thailand and Bali you will often come across little fruit carts selling smoothies or fresh fruit. The signs tell you all the different fruit shakes that you can order, but they often don't advertise the fact that you can simply just ask for some freshly cut up tropical fruit! And this is certainly the best option for your waistline. Take a look at the picture below. See that large jug sitting directly in front of the woman? That's pure sugar syrup. Litres of it. And they will add quite a few good ladles of that to your smoothie, making it not only sickly sweet, but also meaning you'll consume hundreds of extra (& unwanted) kilojoules.

So my rule when it comes to these stalls, is eat the real stuff, not the blended stuff. You can't get much better than a fresh mango, a dragon fruit or a mangosteen, cut up in front of you and ready to eat. Pure. Natural. Fruit.



One of the reasons I love visiting Asian countries are the amazing tropical fruits

  

Here I am eating some freshly chopped mango in banana leaves on the street.
They even put toothpicks in the mango for you so you don't get sticky fingers! 


2. Always order veggies as a side

Remember veggies are very low in kilojoules and high in dietary fibre, so they'll fill you up and stop you from reaching over to your partner's plate and grabbing a handful of calorie-ridden fries. Salads are great for the warmer weather that you experience in Asia, and can be a lovely, light and refreshing addition to your meal.

My main and 2 sides:
a pea, basil, lemon & marinated feta salad and sauteed wild mushrooms



Beetroot salad with young goats cheese


3. Try new foods, and enjoy the traditional menu

You can't go past a delicious curry or stir fry. Asian food is often packed with vegetables, and the meat is generally very lean. Just watch your portion sizes when it comes to rice as they often give you much more than you need. Make sure you order a dish with a source of lean protein (meat, chicken, fish, seafood, tofu, nuts, legumes) as this is what will keep you satisfied until your next meal.

4. Resist the salted nuts & crackers that come with your cocktail

Many beautiful hotels we stayed at gave us some salted nuts and/or crackers when we ordered a drink at the bar. Now they don't do this for no reason - it's quite a smart tactic. The saltiness of the nibblies will leave you feeling thirsty and feeling in need of another drink. Don't get caught out! Try to have small, healthy snacks regularly throughout the day so that by the time it comes to wine o'clock, you're not tempted to demolish a whole bowl of crackers in seconds.

5. Ask for no sugar syrup in your iced coffee

This one leads on from point 1 about the sugar syrup in fruit smoothies. One thing I've noticed on my travels is that they seem to love their sugar syrup over in Asia. Even at The Coffee Club you have the choice of adding sugar syrup or regular sugar to your hot coffee.

But when it comes to iced coffees, it seems the sugar is already added by the time you receive your incredibly sweet drink. So get in early and when you place your order, make a point of asking for no added syrup, or if you prefer, sugar syrup on the side. That way you're in control of how much sugar you choose to add, and how sweet you'd like it to be.



Iced coffee with sugar syrup on the side


6. Stay away from the western menu

Let's be honest, you didn't travel for 9 or so hours across the ocean to eat a steak burger and fries. Yes you might need to be a little cautious about some foods in foreign countries, but don't ruin the perfect opportunity to try new cuisines and new flavours. Traditional diets are very nutritious as well. In fact, scientific research has found that those populations following a traditional diet often have much lower rates of obesity compared to those following a western diet. So when you sit down for a bite to eat, don't even bother checking out the Western Menu, instead, go straight to the curries, stir fries and the delicious fresh seafood.


Steer clear of the Western section of the menu


7. Order bottled water to drink with your meal

It may sound pretty straightforward, but ordering some bottled water when you sit down for a meal is a really good habit to get into. There's nothing wrong with enjoying an occasional cocktail on your holidays, but don't rely on alcoholic beverages to quench your thirst. Water is the perfect kilojoule-free solution.

8. Don't pig out on the breakfast buffet 'just because it's there'

Asian hotel owners know how much us Aussies love a breakfast buffet. So they throw on all the breads, pastries, muffins and croissants you could ever ask for, and have a tiny little Asian section with a selection of their traditional foods.

The key to surviving a big breakfast buffet is:

1. Stick to fresh fruits, wholegrain cereals, reduced fat dairy, eggs, sauteed vegetables (ie. mushrooms, tomatoes, spinach) and grainy breads. Stay away from the highly refined pastries, muffins and fried food.

2. Alternate between cold and hot dishes on different days, or choose very small portions and have a little of each. Don't eat more than you would at home, and remember, it will be there tomorrow so there's no reason to try everything today!

3. STOP when you feel comfortably satified. For some reason buffets trigger this effect where us Westerners feel we have to eat until we couldn't possibly fit another thing in, and until we literally have to undo a notch on our belts. This is going way too far and is a recipe for disaster (ie. weight gain just waiting to happen). Take a mindful eating approach by eating slowly, chewing each mouthful and putting your knife and fork down between every bite. Chat to your loved ones, enjoy the conversation, and don't scoff your food down like a labrador. The slower you eat, the quicker you will feel comfortably satisfied, and the less you will eat overall.

  

All eggcelent choices

 

 9. Listen to your stomach. If you're hungry, eat. If you're not hungry, don't eat

Again it seems straightforward but on holidays we really need to remember this one. When we're on holidays, we do a lot 'non-hungry eating'. This means that we often eat when we're not even hungry, it may be because we're bored, or it may be because we're in holiday mode and have the mentality of "I'm on holidays so why not!"  But having a 'living in the moment' attitude could come back to bite you when you return from your holiday.

So by all means, try new foods and enjoy your food with good company, but don't just eat for the sake of it. Before you take a bite, think to yourself, do I really need to eat this? Am I really hungry? Or am I just eating it because it's there?



10. Take the stairs, make it a priority!

Last, but certainly not least, don't forget to be physically active on your holiday. This doesn't mean you have to bring your gym gear and religiously make time to go to the gym every day. Simply keeping moving will help keep your metabolism running and burn off those cocktail kilojoules. One hotel we stayed in actually had a cable car that took you down to your villa. This was the 'quick' option, but the stairs became my friend and I would always try to use them, either going up or going down!


The cable car = fat storing machine

The stairs = fat burning machine

Another way to stay active is to choose tours and activities that require you to move. Go horse riding, cycling, white water rafting. Whatever takes your fancy!

Horse riding in Bali

Kayaking around 'James Bond Island' in Thailand

So there you go. My 10 tips on How to have a holiday without putting on weight. I hope you've picked up a trick or two along the way, and if you'd like to take a sneaky look at some more of my holiday pics, head to my facebook page and you'll find plenty of foodie snaps to salivate over.

Until next time, take care and enjoy the holiday season!

Go Nuts!

Nuts are one of those foods that some people are still a little unsure about. 

Their reputation is growing rapidly, but there still seems to be some misconceptions out there about how nutritious nuts really are. 

But today is the day that this ends. 

Because I want you to know the real truth about nuts. Right here, right now, it's time to spill the beans on raw, roasted, salted and candied, the portions you should be eating, and why nuts don't make you fat. 

Wonder no more...  this blog is sure to bust every myth you've ever heard. 

So go ahead, go nuts!

For more information, visit the Nuts for Life website.

My Carman's Blog

A pic of me with the birthday cake I was surprised with! 

Hi guys,

It seems like a while since I've written a post and I hope you don't think I'm getting slack in my old age (yes, I just had a birthday, so I am feeling slightly older than the last time I posted).... :-/


The truth is, I have been really busy. Over the past year I have been blogging behind the scenes for Carman's, and I am very excited to see the launch of their brand new website, and within it, my very own nutrition blog.  

You must check it out.




Here are a couple of screen shots of the new Carman's website.

Now, although you can't choose to receive an email each time a new post is up, be rest assured, I'll keep you posted (no pun intended) on when new blogs are up through my facebook and twitter pages. So if you haven't friended or followed me by now, make sure you do, otherwise you'll miss out on all the fun!

So, until the next time I post, just remember, I'm not off my game... I'm simply just spreading the love to other places =)

A day at the Good Food & Wine Show

Yesterday I visited the one and only Good Food & Wine Show in Melbourne. The thing I love about the Good Food & Wine Show is that you get to see what new products are out and about, and even better, you get the chance to taste just about everything!

So if you're the kind of person that loves to eat (check) and loves to try new things (check), then this show is definately for you. Today is the last day of the show in Melbourne, but then it moves to Sydney, Perth, Adelaide and Brisbane later this year. Check out the dates here.

As a dietitian, I'm always on the lookout for new products or little things that catch my eye or my taste buds. So I thought I'd put togeter a post with some of the things I got just a little excited about!

Without a doubt the highlight of the day was when I got the chance to meet the most extraordinary chef and beautiful person, Maggie Beer!

And as for the food stands, here are some that took my fancy...

1. Jalna & Chobani yoghurt. Both deliciously creamy and good for you. One I hadn't heard of was The Collective Dairy. New Zealand based, The Collective Dairy offer a range of probiotic yoghurt drinks, regular yoghurts, soft cheeses & haloumi. Mmmmm.

2. Chilli Pecorino by Puglia Cheese. Although higher in saturated fat & salt, more and more evidence is now showing that fermented dairy products like cheese are actually heart protective. Not to mention a great source of protein and calcium.



3. Pitango Soups. One word - yum!

4. Gluten free marshmallows. Not to be eaten by the handful, and don't think that these are any healthier than regular marshmallows... but, maybe save one one of these for a rainy day with a warm cup of hot chocolate. The interesting thing about these is the source of gelatine. Check out the ingredients list below - the gelatine comes from fish!

5. Pama Pomegranate Liqueur. Deliciously sweet with a tart pomegranate aftertaste, this is something that would no doubt be lovely enjoyed on the rocks and sipped slowly. Remember though that alcoholic calories are quick to add up, so be sure to watch how much you drink and as always, drink responsibly.

6. Forager Fruits - Crunchy, bright & sweet, these are freeze dried fruits from Tassie with no additives, just a little juice concrentrate (and the skin is left on). One 20g serve (1 bag) = 290 kJ, the same as a piece of fresh fruit.

7. Harney & Sons Fine Teas - I tried these on my way out of the show, and I am so glad I did. The Hot Cinnamon Spice tea tasted so yummy and sweet, yet it didn't have any added sugar or sweetener (ingredients: blend of black teas, three types of cinnamon, orange peel and sweet cloves). The Chocolate Mint tea gave you the feeling that you were eating an actual chocolate mint (ingredients: china black teas, chocolate flavour, peppermint leaves), and I also loved the Caffeine Free Chamomile and Lavender tea (ingredients: chamomile, lavendar & corn flowers). This company is based in New York and has just launched in Australia.

8. Gourmet Pearl Couscous - With Gabriel Gate as the ambassador, how could you go wrong?! These delcious pearls of cous cous are larger than an ordinary cous cous, and have a low GI of 52. They are made from wheat flour just like regular cous cous so unfortunately for those with coeliac disease they're not gluten free.

9. Turban Chopsticks - A gourmet range of curry pastes, powders and lentil meal packs.

10. ChocoMe - a mix of chocolate and art, and Brix Chocolate - chocolate for wine. Always remember when it comes to chocolate, a little goes a long way, and the darker the better! There is no need to eat a whole block or bar to satisfy a chocolate craving, 2 small squares is all you need.

11. Chia seeds - a plant source of omega 3s. I add these to my fruit, nut & seed mix. Also great in smoothies (the chia seeds swell up when added to fluid).

12. Smoothie Cubes - try the veggie cubes for a low calorie antioxidant-packed option!

13. Four Leaf - lots of yummy organic grains

14. Pea Protein Powder from Purewellness - An protein powder option for vegans, but I must admit, didn't really enjoy the taste of this one. Purewellness has other whey protein powders which I found were much nicer on the palate.

15. No added salt stocks from The Stock Merchant - particularly liked the look of their new Sustainable Crab Stock!

16. CaprilLac Goats Milk Ice Cream - so creamy, save these delights for a special treat!

17. Saladmaster - cookware to keep you healthy & Love My Salad - the social salad network. These both get my tick of approval!

18. Last one, and this is for those with allergies and/or intolerances. I'd encourage you to check out Dietary Menu Cards. This new company provides you with cards that you can give to the chef when you eat out that tells them all the foods you can eat, so that you don't end up with a bland-tasting meal. Love this concept.

So that's it! Now over to you... Did you attend the GFWS this year? What did you like about it? Love to hear your thoughts.



MORNING WORKOUTS: EXPOSED!

Have you ever wondered whether it's better to exercise in the morning or at night? Well, to answer all your questions, please join me in welcoming Jenna Obeid, guest blogger and sports star extraordinaire.

Jenna Obeid

Jenna Obeid is in her final year studying a Bachelor of Food Science and Nutrition at Deakin University in Melbourne, with hopes of further study in Dietetics. So far during her studies Jenna has enjoyed learning about how nutrition demands change throughout the lifespan, particularly during female stages such as pregnancy, lactation and post-menopause. Jenna is very much into living a healthy and active lifestyle and enjoys writing about nutrition. Jenna is looking forward to further developing her knowledge in sports nutrition as well as clinical dietetics in the near future.

Connect with Jenna on Twitter

There are many different beliefs on what the best time of day is to exercise. But what do you take as fact and what do you take as a myth? What is known is that exercise in general, no matter what time of the day, is beneficial for the body. But let’s take a closer look at the morning workout and decide for ourselves whether it is really more beneficial than working out later on in the day...

KICK START YOUR DAY

A morning workout is a great start to the day and can get you burning energy from much earlier on. Clinical exercise physiologist Professor Steve Selig from the School of Exerciseand Nutrition Sciences at Deakin Universitystates that morning exercise stimulates metabolism and provides a big step up in the rate of metabolic processes of the body.

However, Selig says that morning exercise also may spike blood pressure early in the day and can promote blood clotting for those with cardiovascular issues. Overall, healthy people will benefit more from a morning workout and the advantages on the body of exercising early outweigh the disadvantages.

Wow! Jenna recently came back from competing in
the World Cheerleading Championships in the USA. Jem (Ed) 

MORNING vs ARVO

Body temperature is at its highest in the late afternoon (around 5pm) so exercising at anytime around then can mean exerting a higher level of performance – meaning you may be able to get more from your workout. 

According to exercise physiologist and Senior Science Editor for Muscle & Fitness magazine (USA) Jim Stoppani, afternoon workouts show to be more beneficial for athletes as research has shown that you are stronger and faster in the late afternoon. But he suggests that for the average person, an afternoon workout is not essential as you tend to see similar results regardless of the time of day.

If you prefer a morning workout, just allow for a longer and more extensive warm up to increase your initial lower body temperate in the mornings. 

Read more here:
Souissi, H. et al
Souissi, N. et al
Hill, D. et al

OLD HABITS DIE HARD

Chances are, those who exercise in the mornings will be more likely to stick to their habit and find consistency with their workouts compared to those who exercise later in the day. Selig believes that there are less excuses not to exercise in the mornings and an AM workout seems to be more convenient, leading to more people regularly exercising earlier in the day.

Check out this post over at FitSugar for some great ideas on how to make sure you get motivated to get out of bed and into those running shoes earlier on in the day.

MAKE YOURSELF A MORNING PERSON

Find that you are just too tired to get up that little bit earlier and exercise first thing in the morning? Well, did you know that regular morning exercise can actually have a positive impact on your sleeping patterns and can make you feel more awake during the day?

There has been reported improved sleep quality in those that exercise regularly. Selig says that while only anecdotal evidence, it has been found that people who go from a sedentary lifestyle to one that includes exercise – particularly morning exercise – find that they feel tired when they should be going to sleep and feel more awake during the day. So morning workouts may have a great impact on sleeping patterns.

If exercising late at night, some may find it difficult to fall asleep soon after. Selig suggests that the reason for this is because the body has just been aroused and it may take a while for it to calm back down enough to the point of sleep.


THE FINAL VERDICT

A small change to your lifestyle, like making morning workouts a habit, can really be beneficial. From boosting your metabolism, to keeping you alert, to helping you sleep better, mornings workouts provide some great incentives that go well beyond fitness. Exercise is a great way to start to your day, but more importantly, any time of the day you will reap the benefits! What are your goals to stay fit and healthy over Winter?


Editor's note:


Thanks Jenna. I think this blog is the perfect motivation I need to get out of bed on these cold Winter mornings (yes, it's well and truly Winter here in Melbourne). I'm sure there are many people out there that love a good morning workout, so if anyone has any good suggestions for getting out of bed, they would be most welcome :)

Oven Fries

You may have read my post on McDonald's Gets Grilled, and let's be honest, there are no surprises there when it comes to how nutritious some of the menu options are. But what about oven fries? How do they stack up? Many would argue that at least they're not deep fried, right?

Well, last week on A Current Affair, myself and 2 other dietitians reviewed 7 popular brands of oven fries, and rated them from the most to the least healthy. Now of course we're not promoting oven fries as everday foods - let's put it into perspective here - oven fries should be kept as treat. But it is good to know that you can make better choices at the supermarket by choosing fries that are lower in kilojoules, lower in saturated fat, and lower in sodium (and higher in potato!) for those one-off nights when you're strapped for time.

Check out the story here

And if you're after some pointers on how to make the right choices at the supermarket, check out my guide below.

A guide to buying fries

• The greater the surface area of the chip, the more oil is absorbed. Choose straight cut or wedges over thin & crinkle cut.

• Beer battered chips often contain added wheat starches and may not be suitable for those with food sensitivities or coeliac disease. They are also lower in % potato.

• The Heart Foundation Tick is a good guide for making the right choice, but there are also options that do not have the tick that meet the same criteria.

• Shorter ingredients lists tend to have less additives and more potato. Go for those with >95% potato.

• Look for <120mg/100g sodium

• Look for <1g/100g saturated fat

• Oven fries aren’t an everyday food, save them for special occasions

• Choose those that are made with heart healthy oils like canola and sunflower oil

• If you’re serving oven fries, aim for no more than ¼ of your plate

• Avoid adding extra table salt, most products already contain added salt

• Serve them with a reduced salt tomato sauce as opposed to tartare, aioli or sour cream as these are all high in saturated fat

• The best chip? Make them yourself and add flavour with herbs & spices