Monthly Archives: December 2015

Holiday tips part 3 – Eating out

Eating at restaurants are part of a relaxing holiday… But this doesn’t have to be the weight gain culprit!


Here are a few tips when eating out:

  • Choose the restaurant carefully. Fast food restaurants serve food high in fat and sugar, and this will obviously cause weight gain.
  • Eat something small before going to a restaurant to prevent over-eating due to hunger pangs
  • Decide on how many courses will be eaten so that you can estimate your portions correctly for the meal.
  • When starters are ordered, try to stick to vegetable platters or salads. Avoid the bread rolls and focaccia bread. You will then have a bigger food allowance for your main meal.
  • Order “clean” food. Avoid saucy stews, curries, pastas and other combined meals such as lasagna, bobotie and paella. Sauces contain a lot of sugar and fats that will contribute to unwanted kilojoules.
  • “Clean” food consists, for example, of a piece of protein (fish, meat, chicken) with a side salad or veggies and a starch (rice, potato, butternut). This will make it easy to estimate your correct portion.
  • Always ask for accompanied dressings or sauces on the side so that you can control the amount that will be consumed.
  • Avoid excessive salt
  • Always cut off the visible fat from meat and chicken.
  • Avoid deep fried food items
  • When a meal comes with a side order of chips, replace it because the temptation will be too great to resist once it is in front of you.
  • When it comes to desserts, remember that all desserts contain sugar, butter and refined carbohydrates. If you really want to order a dessert, share with someone and just take a small taste to prevent future cravings.
  • Eat your part of the dessert slowly to enjoy it
  • Rather order a coffee or herbal tea after your meal.
  • Drink lots of water throughout the meal and avoid or limit alcoholic beverages.

Happy eating! :)

Holiday tips part 1 – Road trip

Planning a road trip this holiday?? No need to worry, we have you covered!


The most important thing on a road trip is the picnic basket with roadside snacks!

When packing a picnic basket, ensure:

  • Lots of water
  • Coffee/Tea in a flask with a few healthy rusks (as a breakfast)
  • Fresh and dried fruit – consider berries, pineapple ect.
  • Unsalted nuts (avoid macadamia nuts)
  • Proper lunch food to avoid unhealthy take-aways. Consider a whole-wheat sandwich, chicken and vegetable wrap, chicken skewers with baby vegetables (rosa tomatoes, baby corn, sugar snap peas, carrot balls etc)
  • Consider using guacamole and cottage cheese as a dip
  • Provitas / Rice cakes
  • Lean biltong
  • Slimmers choice chips (Woolies)
  • Sparkle sucking sweets (will prevent over indulging)


Things to avoid in your picnic basket:

  • Sugary drinks – including fruit juices
  • Sweets, biscuits and chocolates
  • Muffins (unless homemade bran)
  • Chips and crackers
  • High fat cheeses
  • Road side take aways
  • Ice cream

The items in the “allowed” list will satisfy hunger without contributing excessive energy. It will keep the blood sugar levels stable and prevent irritation and sudden tiredness.

Then items in the “avoid” list will typically cause sugar spikes and drops, weight gain, uncomfortable bloating and unsatisfied hunger.