Give thanks whilst still kicking your nutrition and fitness goals

Holidays are a wonderful time for to bring family and friends together and delicious food is often a focal point. Unfortunately, celebrations are often partnered with overeating, food comas and lack of exercise, resulting in feelings of guilt, weight gain, and lack of motivation. On average, Americans gain 1.3 pounds between Thanksgiving and Christmas. This may not sound like a lot, but research shows that most of us struggle to lose that extra holiday weight. Hence it is important to maintain a healthy diet and lifestyle during the holidays, so you feel your best coming into the new year! LINC Nutrition has provided you with 6 tips to support your health and fitness goals whilst still enjoying the silly season!

1. Avoid skipping meals – especially breakfast! Having a nutritious breakfast will kickstart your metabolism and prevent you from overeating at lunch. Evidence

shows that people who skip breakfast have a higher risk of developing high blood pressure, obesity, and diabetes. When preparing breakfast, focus on wholegrain carbohydrates, lean protein, and healthy fats. We love porridge made with rolled oats, topped with low-fat yoghurt, berries, and a sprinkle of nuts. (If you are practising intermittent fasting

and missing breakfast please ensure you don’t over do your food when you do eat – our dietitians can help).

2. Avoid going to social occasions starving – if you arrive hungry you are more likely to overeat. Try having a low GI snack (slow carb) before you go such as low-fat yoghurt & berries, veggie sticks & hummus, or wholegrain crackers & low-fat cheese.

3. Practice mindful eating – when tucking into thanksgiving lunch, focus on eating slowly, chewing your food well and put down your cutlery after each bite. This will allow you to listen to your hunger and fullness cues and stop eating when you are satisfied – not full and on the couch in a food coma! Make sure you walk around and chat to people or spend some time in nature and don’t spend all your time eating and drinking.

4. Choose wisely and implement portion control - Avoid going back for seconds, thirds, fourths…. Instead, dish up your main meal in accordance with the balance plate by filling ? your plate with fresh vegetables, ? with lean protein like turkey breast or vegetarian protein, and ? with wholegrain carbohydrates. This will allow you to enjoy all the yummy food but also moderate how much you’ve eaten. Tip: if you’re having dessert, ask if anyone wants to go halves or thirds and avoid or limit the accompaniments of cream, ice-cream, or full fat custard.

5. Include enjoyable movement every day! Aim for at least 30 minutes each day and vary your intensity level from moderate to vigorous. Varying your intensity will support metabolism, fat loss, mental clarity, energy, cardiovascular health – the list goes on! Try incorporating physical activity into your holidays by organising a hike, bike ride, and swimming with your friends and family - and no equipment needed!

6. Drink wisely. To reduce calories and avoid a hangover, opt for reduced or non-alcoholic beverages like sparkling water with fresh mint and lime, sugar-free soft drinks like diet ginger beer & lemonade spritzer, kombucha or herbal teas. If you choose to drink alcoholic drinks, include a glass of water or mineral water between every alcoholic drink. Make sure you try the moderate alcohol wines or zero alcohol beers as better alternatives. Your head and body will thank you the next day!

How vegetarians can celebrate Thanksgiving!

For vegetarians, Thanksgiving can be a difficult holiday to navigate. That’s why LINC Nutrition has provided some handy tips for vegetarians to also enjoy this time – turkeyless!

1. Let the host know that you are vegetarian or vegan before coming to dinner. It’s a much easier conversation to have beforehand than at the dinner table when there is nothing for you to eat!

2. Stock up on sides. Side dishes can easily be catered to vegetarians – think brown rice salads, slaws, roasted veggies, chickpea salads, and baked polenta.

3. Bring a main dish! To save the anxiety of hoping there will be a main dish suited to your dietary requirements, it can be a good idea to bring a dish to ensure there will be something you can eat. Think roast vegetable and quinoa salad, vegetarian pot pie, wild rice and kale salad, or pumpkin risotto – yum! Or try out this recipe for tofurky roast!

Tofurkey roast

Ingredients:

- 1 tofurky roast, thawed in fridge for 24 hours

Baste:

- 3 tbsp olive oil

- 2 tbsp soy sauce

- 1 tbsp maple syrup

- 1 clove garlic

- 1.5 tbsp each of fresh chopped thyme, oregano, sage, and rosemary (for dried herbs, use ? tsp each)

Vegetables:

- 1 medium sweet potato, chopped

- 2 carrots, chopped

- 8 creamer potatoes, halved

Gravy:

- Tofurky “drippings”

- 3 tbsp plain flour

- 2 cups (500ml) vegetable broth

Method:

1. Preheat oven to 350 degrees Fahrenheit

2. Rinse the tofurky under warm water as you remove it from the plastic.

3. Mix together the baste ingredients in a small bowl.

4. Arrange vegetables in baking dish and toss with 3 tbsp baste.

5. Put a piece of parchment paper in the centre of a second baking dish. Add the tofurky and cover with half of the baste. Cover the baking dish tightly with aluminium foil.

6. Cook for 1 hour and 20 minutes (check at 1 hour). Once the vegetables are nearly done and the Tofurky is golden brown, pour the remaining baste over the tofurky and cook, uncovered for an additional 10-15 minutes. Cook until the vegetables are tender and the Tofurky reaches an internal temperature of 165 degrees Fahrenheit. Reserve excess baste (Tofurky “drippings”) for making the gravy.

7. Use a carving knife to thinly slice the Tofurky roast for serving.

Tofurky gravy:

1. Heart the Tofurky drippings in a small saucepan over medium heat. Once hot, make a roux by whisking in the flour. Add a dash of vegetable broth if the roux is too thick to stir. Cook, stirring occasionally for 1-2 minutes. Whisk in the broth, slowly and gradually, to prevent lumps.

2. Simmer until desired consistency is reached (the gravy will thicken slightly as it cools). Taste and adjust the consistency and seasoning using the broth, water, salt and pepper.

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