Getting Back on Track After the Holidays

Getting Back on Track After the Holidays

We are back! I hope you all had a lovely holiday break!

I had a wonderful holiday break which was predominantly spent soaking up the sun by the beach and pool. What else would you want to do during an Australian summer?

During the festive season we all tend to let our hair down a bit and enjoy all the yummy foods and beverages which may not be ideal for our digestion. I think it is important to give yourself a break occasionally, for me life is all about balance and moderation. I would never deny myself long-term of something I enjoy. However, with this lenience often come consequences including: lethargy, bloating, weight gain, and a general sense of feeling bla. Consequently, at the start of the New Year we are very keen to fulfill our New Year’s health resolutions and get back on the health & fitness bandwagon so to speak. The New Year period is often a time when we hear of people wanting to go on a detox. Detoxes are by no means healthy and can often be detrimental to health with the possibility of hospitalisation as a consequence. Read this article that I shared on our Facebook page (https://www.facebook.com/Fodmap-Dietetics-793271560781165/?ref=aymt_homepage_panel ) surrounding the potential harms of detoxing http://www.bbc.com/news/health-38495088

As quoted in this article by a representative from the British Dietetic Association:

“The body has numerous organs, such as the skin, gut, liver and kidney that continually ‘detoxify’ the body from head to toe”.

“Being well-hydrated is a sensible strategy, but drinking too much water can be as dangerous as not drinking enough.”

Instead of a detox think health! Here are some tips to get you back on track with your health:

1. Increase your serves of fruits and vegetables. Aim for 2 serves of fruit and 5 serves of vegetables per day. Fruits and veggies are packed full of vitamins, minerals and fibre to help you meet your nutritional needs and keep you regular.
2. Eat a variety of nutritious foods from the five foods groups (fruits, vegetables, grains, lean meats/ meat alternatives, dairy). Consuming a variety of wholefoods including different coloured veggies and fruits, types of meats and grains helps to ensure that you are getting in different vitamins and minerals to achieve nutritional adequacy.
   
3. Reduce your intake of discretionary foods including alcohol. Discretionary foods fall outside of the five food groups as they are considered to be unnecessary for health.  Discretionary foods include: chips, lollies, chocolate, pastries, alcohol etc. and should only be consumed on occasion. To find out more about discretionary foods go to the Eat for Health website.

https://www.eatforhealth.gov.au/food-essentials/discretionary-food-and-drink-choices

4. Keep hydrated. Hydration is essential for healthy body functioning so make sure that you keep the water up, particularly during these hot summer months. A good goal is to drink at least 2 L of water a day. Fill up a 1 L bottle in the fridge and make sure that you get through that by the early afternoon and then refill it and drink the remanding litre over the second half of the day. We can often mistake thirst for hunger which can lead to unnecessary consumption so ensure you have a glass of water when you think hunger sets in to make sure that it is indeed hunger and not thirst. Also remember from the BBC article that consuming too much water can be detrimental so don’t go overboard with your water intake.
5. Move more and sit less. Go walking, join a gym or a running group or set a fitness goal i.e. complete a 10km fun run. Movement and exercise is crucial for health it has numerous benefits like improvements in cardio-vascular health, weight loss, mental health and much more. Increase your daily steps and aim for at least 10,000 steps a day, Fit Bit’s and other activity trackers are fantastic to help you achieve this.
6. Are your IBS symptoms back with a vengeance? You may want to go on a strict Low FODMAP elimination diet again to help bring the gut back to basics until your symptoms subside or are at least 85-90% better before re-introducing foods back in. If your symptoms are quite bad I would also suggest eliminating gut irritants like caffeine and alcohol for the meantime as well as drinking carbonated drinks.

To help you on your way I have created this healthy high protein Low FODMAP Caesar Salad recipe for you to enjoy.

Healthy High Protein Low FODMAP Caesar Salad

Serves 2

Ingredients

• 1 chicken breast cut into strips.
• 250g shredded lettuce
• ¼ cup chopped parsley
• 3 anchovy fillets, diced and 2 whole to finish
• 3 hard-boiled eggs
• 1-2 tbs parmesan cheeseChicken Marinade
• 1 tbs balsamic vinegar
• 1 tsp brown sugar
• 3 tbs olive oil
• 1 tbs Worcestershire sauce
• 1 tsp dried thyme
• Salt & Pepper

Salad Dressing

• 2 tbs olive oil (I like to use cobram estate garlic infused olive oil)
• 1 egg yolk
• 1 tsp Dijon mustard
• 2 tsp white wine vinegar
• Salt & Pepper

Method

1. Add all chicken marinade ingredients in a bowl and whisk, then place chicken pieces on top and stir until all pieces are well coated. Cover bowl with glad wrap and allow to sit for at least 30 minutes.
2. Hard-boil eggs by placing fresh eggs in a saucepan of water, then place the saucepan on the stove on a high temperature and leave for 10-12 minutes. When cooked drain hot water and cover the eggs with cold water and allow to sit.
3. Combine lettuce, Parmesan, anchovies, parsley in a large salad bowl.
4. Add a dash of olive oil onto a frying pan and place on a high heat. Once the pan is hot add the chicken and then turn down to a medium-high heat and then cook until tender. Once cooked place chicken in with the salad.
5. Peel the boiled eggs and then dice them as desired then place in the salad
6. Whisk together salad dressing ingredients and pour over salad and toss.
7. Divide the salad into two bowls and top with an anchovy then ENJOY!

 

If you don’t like anchovies you can omit them and use two fat-trimmed rashes of bacon instead. Or if you want the bacon as well you could always add it. This recipe also goes nicely with some croutons. Simply toast your low FODMAP bread of choice (1 slice per serving) and cut into little squares and add them into the salad.

I wish you all the best on your roads to health. Remember to smile and have fun along the way. Focusing on your health should not be a punishment but an enjoyable journey.

Until next time,

I am Atlanta Miall (APD, Acc SDA)

Good Eating!!