How to make it through the chaos with no added weight on the scales!

That's right, have your pudding and keep the zipper done up to that gorgeous new skirt or jeans you bought just for the holiday season!

How you might ask? Well it's all about being aware of what's behind you and what's in front of you: the past year and all your hard work and the New Year with all those new resolutions.

SURVIVAL TIPS FOR FESTIVE PARTIES:-

1/ The top tip is eat before you go! Make sure your last meal or snack is on time and high in protein and fibre. That will keep you feeling full and both your metabolism and mood high. After all, it's a party you want to be firing on all cylinders - it's the season to be jolly, not tired, hungry and grumpy! A good meal or snack should enable you to enjoy your time at the party without over indulging in food that's not good for you or your waistline!

2/ Mingle with confidence. People are less likely to pressure you to eat or drink if you seem at peace and comfortable with yourself and your surroundings.

3/ Alcohol could be your festive season downfall if you're not careful. Out of all your gatherings choose just one where you indulge in alcohol and have water at the others. Have your water in a wine glass (perhaps even with a slice of lemon) and hold onto it like you're proud of it! If you're having alcohol, have it in-between a glass of water. "Want another?" "No thanks, I'm pacing myself" or "I'm driving!" Remember you are the boss of you! You don't need to indulge in the second highest calorie dense product just because everyone else is.

4/ Offer to drive so you don't drink and save calories.

5/ If you're going to eat at the party choose wisely - proteins and vegetables first and watch your portions. Don't have seconds just because you can. Do what you should.

6/ Ask yourself do I really want it?

7/ Avoid extras such as gravies, creams, and sauces - they are high in sodium/sugar. Steer clear of excess salt - it means bloating and fluid retention.

8/ Go for vegetable sticks - these will give you great nutrition and help hydrate you while making your body burn calories whilst breaking them down.

9/ Distract yourself with dancing or meeting new people - don't get stuck on the sidelines at festive gatherings.

10/ Enjoy your parties don't regret them!

MAINTENANCE TIPS FOR THE FESTIVE SEASON:-

1/ Keep to (or start) regular exercise - even walking can have a healthy impact. At least you're not on the couch! Walking is worth the effort, especially in summer.

2/ Eat clean! Cut the junk before and after Christmas and the New Year and you will sail through this season! People will tell you "It's Christmas, you only live once," and "life is meant to be lived and enjoyed". My response to that is, "Yes life is meant to be lived and I enjoy it a lot better when I'm not overweight, when I have more energy and when I fit into my desired clothing!" It's because I eat and train to live that I can splurge on certain days of the year, but the rest of the days I eat cleanly and exercise and enjoy it and so does my body!

3/ Water - stay hydrated! It's the most important nutrient for our bodies and is involved in every cellular function. We need to make sure our bodies get water and the right amount every day!

4/ Boost your metabolism before and post-Christmas with some interval training and burn more calories. Work hard for a minute, rest for a minute. Work hard for two minutes rest for one. As you improve increase your work time speed load etc. and lessen your rest period. Have fun with it. You can do swimming intervals, running, cycling, weight circuits or walking.

A craving is a powerful desire for something. They're nasty and overwhelming urges to purge on 'naughty,' sweet or savoury foods we know we shouldn't! Why do we have them? Instead of going into the scientific logistics of why, I've set out my top tips on how to beat them!!

They come like a tornado; it's typical to eventually give in and in turn suffer the consequences! What a vicious cycle! So let me give you my top tips that will give you back the power to conquer cravings!

THE VICTORY CAN BE YOURS!

-1/ Stay hydrated. The more water we have the less food we need. If we allow dehydration to set in we become hungry & tired first and it's in this state we crave the sugar energy. Nobody enjoys feeling tired or hungry.

-2/ Eat on time. Is it meal or snack time? (You should be eating roughly every 3 hours and having 5-6 small meals/snacks throughout the day) When was your last meal and did that meal contain enough healthy food in it? What was the protein content like? Protein keeps you fuller for longer. Did you have a good carbohydrate for energy? There's a reason why those of us who train stay lean and it has a lot to do with our protein intake! (Whoops another article unto itself).

-3/Distract yourself immediately by moving. Stand up walk around (if at work or in front of television), do a set of push-ups, star jumps, squats; these can be done anywhere! Even in a toilet cubicle if you are not at home. Pick something up! Read a book, write down why giving into craving will only end with you feeling guilty and rob you of achieving your goal of eating cleanly.

-4/Ask yourself why you want it - then tell yourself you can have it!! (Yes that's right) Don't deprive yourself as it only makes you want to rebel more and crave faster! Just ask yourself if you really want it and if it's something you really need.

-5/My practice. When I feel a hormonal surge for something sweet tearing through my body like a tidal wave, I tell myself " no worries after my next meal/snack (which will be good nutritious clean food), if I still want it I can have it." 98% of the time I'm satisfied after my meal/snack which is protein packed and has that good carbohydrate portion.

-6/Set boundaries but never deprive.

-7/ Eradicate sensory triggers - smells, sights and sounds. Move away from sensory triggers that fuel those urges! I.e. popcorn at the movies -go to your seat quickly (I eat before I go or take nuts or a protein bar). Don't shop when hungry or walk past fast food outlets. Turn the lights off in your kitchen at night, telling yourself that the snack craving shop is not open for business etc.

I was asked an interesting question today on the radio, and that was "What is my opinion on drinking steam distilled water or reverse osmosis, instead of spring water." As the person asking the question believed the in-organic minerals in spring water are no good for our bodies. My response was almost reflex. "Distilled" I replied. I have several friends in my field who are passionate about this subject and hold fast to their beliefs, and rightly so. They have personally positive experiences with distilled water. However when it came to providing a great reference in favor of distilled water, it was difficult to find one I could personally stand behind, and the fact that my original answer had not been my opinion! So if you stick with me, I will endeavour to explain why.

First of all, great question! It's definitely a hot topic that seems to have pros and cons and has split opinions that are flying left, and right with no absolutes! I personally can not find any definitive research or conclusive literature willing to say if it is truly good, better, or best!

Let me start by explaining quickly what the term 'reverse osmosis' and 'distilled water' mean for those of you who think all water is created equal. Drum roll please! Apparently not! (I do have an opinion on this and I'll get to it shortly).

REVERSE OSMOSIS: - is, in a nutshell water that has been filtered through a semi permeable membrane in order to remove particles and molecules of dissolved contaminants. The Up-side to this is that it apparently removes all heavy metals, bacteria, viruses, and possibly removes some pharmaceutical contaminants. The Downside to this process is that it's very wasteful. Also all the good minerals, healthy ones included such as magnesium and potassium are lost. The process of filtration does not remove chlorine, pesticides, or herbicides. So far I'm not swayed in favor of this process! So lets move on.

DISTILLED: - is water that is brought to the boil then kept at this temperature while steam is collected and then condensed back into water. So the Positives are it removes all heavy metals, bacteria, and viruses because 'impurities boil at higher temperatures which enables them to be easily collected and therefore removed. The Negatives are that it is again a wasteful process. And again all good minerals including healthy ones are removed as well. Does not remove chlorine, pesticides, and herbicides. http://chetday.com/distilledwater.htm a link I found personally interesting which came from a reputable source.

Quinoa is one of the HOT new super foods at the moment holding centre stage in all the good health and fitness magazines' nutrition sections, and catapulting itself to the head of all great organic websites.

It has taken me a little while to try this newly touted SUPER FOOD. I'm always a little hesitant to try new foods if I think they will be difficult to cook, as I'm by no means a fearless master chef! However, if a food will benefit my health and that of my family I'll give it a whirl especially if it's natural and naked.

So what is super about quinoa (which is pronounced 'keen-wah'! It took me a while to wrap my tongue around that pronunciation, as I stubbornly wanted to pronounce it phonetically! (Apparently the grain prefers the former pronunciation). Quinoa is hot stuff because of its unusually high quality of protein & essential amino acid balance, which is pretty close to perfection!

OTHER QULITIES:-

1/ It contains more protein than any other grain, and for those who love stats: roughly 16.2%, in comparison to 10% for wheat, 9.9% for millet, and 7.5% for rice.

2/ It contains more calcium than milk

3/ High in good fats

4/ Great source of Iron, phosphorus, potassium, fibre and minerals.

5/ Wait for it..... it's completely gluten free!

6/ It comes in different colours, white ,red and black.

7/ There are different forms; puffed, flakes or whole.

8/ Easy to cook & can be eaten hot or cold or even in-between.

9/ Low in cholesterol