Thursday, November 29, 2012

Surviving the Christmas Bulge

With less than 4 weeks until Christmas... the silly season has begun. Did you know, on average, Australians put on 0.8-1.5kg over the Christmas period? This blog is packed full of useful tips on surviving the festive season and beating the bulge. So read on for smart food swaps, healthy nibble ideas and ways to incorporate exercise.


Healthy Food Swaps

- Swap regular hommus for skinny hommus (save 140kJ per 2 tbsp)
- Swap water crackers for carrot and cucumber sticks with dips (save 215kJ per 4 crackers)
- Swap potato chips for wholegrain chips (lower GI)
- Swap chocolate for chocolate dipped strawberries (save 944kJ/ 225 cal per 4 squares)
- Swap party pies for tuna sushi (save 398kJ and 5g fat)

How many calories in that?

A big reason for weight gain during the holidays is the nibbles that flow at parties. A party pie here, a mini quiche there,chips, dips and crackers and you've blown your calorie bank for the day! Remember we should aim for no more than 1200kJ in total for snacks for the day; either 3 x 400kJ snacks or 2 x 600kJ snacks.
High calorie nibbles:
- Handful potato chips 577kJ/ 138 cal
- 4 Jatz crackers with full fat cheddar cheese 750kJ/ 179 cal
- 1 small mince pie 802kJ/ 192 cal
- 1 party pie 539kJ/127 cal
- 2 chocolate Lindt balls 669kJ/ 160 cal

- 1 spring roll 2066kJ/ 495 cal
Low calorie nibbles:
- Carrot & celery sticks with 2 tbsp skinny hummus 306kJ/ 73 cal

- 10 cherries 100kJ/ 25 cal
- 20 grapes 335kJ/ 80 cal
- Small punnet strawberries 262kJ/ 63 cal

- 1 vegetable rice paper roll 396kJ/ 95 cal
- Skewers with 1 bocconcini ball and cherry tomato 386kJ/ 92 cal

No time for exercise?

You may feel like you're too busy to exercise with all the hustle and bustle of Christmas. However, with all the extra food being consumed, it's important to burn the extra calories with some exercise. Try and incorporate some exercise into your festive occasions.

- Game of backyard/ beach cricket
- Walk around the neighbourhood to view Christmas lights
- Swimming in the pool
- Park the car further away from the shops when Christmas shopping

*kJ values sourced from Calorie King

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