LET SCIENCE GUIDE YOUR WAY TO...
By Dr Megan Chircop
Winter is here. Are you abandoning outdoor activities and opting for comfort foods and the couch? Here are some strategies to get you back on track with some healthy eating habits – even if you are stuck inside.
1) Soups are great as they fill you up, with their high water content, which can also help with fluid retention as well as being great as part of a weight management program. Packing soups with lots of vegetables including seasonal favourites such as sweet potato, pumpkin, carrots, leeks and kale provides all the antioxidants and nutrients, which will keep you warm and healthy.
Minimise the use of cream, instead blend vegies in to the soup for a creamier texture.
Be careful of added toppings, instead of croutons made from bread, why not try roasted chickpeas, or dry-fried shredding chicken breast, or a dollop of thick Greek yoghurt to up the protein content.
2) Hidden veggies are a great way to bulk out your meals without adding too many calories. This is the high-volume low-calorie dense principle, which will ensure you achieve your ideal healthy body weight and maintain it long-term.
Some suggestions include:
* pasta bakes are an all-time winter favourite, substitute some of the short pasta for cauliflower or broccoli florets.
* bulk out your rice with cauliflower rice, e.g. 50% basmati rice:50% cauliflower. Your kids won't be able to tell :)
* bulk out your pasta with spiralised veggies, such as carrot or zucchini.
Click here for my favourite Bolognese sauce with zoodles recipes.
* puree cooked veggies (e.g. carrot is naturally sweet) with stock to make a lovely silky smooth sauce. No cream needed!
3) Distract yourself - find an activity that you enjoy which does not revolve around food.
4) Moving more will stop those extra kilos from piling on.
* Use the stairs in your house and at your office building.
* Stand more...this burns more calories than sitting.
* Buy an exercise DVD and yoga mat and start moving around your living room floor. Get your kids involved.
* Dance around the house to your favourite music. Having fun is the key!
Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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