With everyone going on holidays lately and having Buffet Breakfasts included I thought I'd touch on this.

It's also a topic that comes up quite a bit for people wanting to stay healthy and not wanting to over indulge on their holidays.

Here are some questions to ask yourself when you're getting ready to head off on a holiday so that you can plan ahead and have some strategies in place for managing Breakfast.

How could you manage Buffet breakfasts or have you managed this in the past?How can you plan ahead and be prepared?Do you have any strategies in place? What are they?Do you try to eat a variety of foods?Do you avoid the pastries or do you allow yourself a pastry if you really feel like one so you don't feel deprived? If so, how do you stop at one?Do you factor in the amount of physical activity you'll be doing on your holiday?Could you increase your steps and the amount of walking, physical activity you'll be doing?Or is your holiday going to be more sedentary - relaxation by the pool/beach without much activity?

Some things you may like to consider are:

1. Before you head down to the Buffet think about what you REALLY feel like that morning and write it down. If it's muesli, yoghurt and fruit then just go straight for those items and sit down. There's no need to survey the whole room.

2. Some Hotels have a Gym or Pool so you could do a workout/swim or go for a long walk or run before Breakfast which in turn means you're more likely to make Healthy choices when you get to the Buffett (and throughout the day).

3. Think about the rest of your day. Have you planned lunch somewhere that is only a few hours away? Or are you going to need lots of energy because you'll be traveling and walking around most of the day with a late lunch?

4. Think protein rich meal for satiety. Poached eggs is a great option, with smoked salmon, baked beans and plenty of grilled colorful vegetables. And don't forget Water!

5. Remember your Portion sizes. What does a normal everyday Breakfast look like for you? Is there any need for this to be different just because you're on holidays? Yes you may be paying more but do you need to actually EAT more? Think about changing your Mindset.

6. Fill your plate once only and really enjoy your food. Take note of the tastes, textures and be mindful. Once you've finished hand your plate to the waiter, put on the collection tray or lay your cutlery across for collection.

7. If you feel you can't resist going back to the Buffet for more food take your plate to your room and enjoy your Breakfast on your balcony. Or if you're with a friend/partner ask them to put your plate of food for you and avoid the Buffet altogether!

8. Sit far away from the Buffet and face somewhere else ie looking out at the beach or pool.

9. If you think you're still hungry drink some more water and wait 20mins.

10. Have a tea, coffee or glass of water as a sign you've finished your meal and grab a piece of fruit, small tub of yoghurt or some nuts for later.

Remember it's all about BALANCE!

You still want to enjoy your holiday, but holidays are about getting away, unwinding, having fun, enjoying the company you're with and the adventure and relaxation. Food is the addition to all of these things. So by keeping this in mind, planning ahead and preparing yourself you'll be able to enjoy your holiday happily and healthily nurturing yourself in every way, without the worry and focus being around food.

If you would like to talk further about a non diet approach to weight loss or need some support changing habits or with healthy balanced eating please feel free to contact me on

0414 929 106.

Happy Holidays!

Do you tend to eat when you’re feeling stressed or anxious?

Do you eat to feel better? Or to calm and soothe yourself?

Do you reward yourself with food?

Does food make you feel safe?

Do you feel like food is a friend?

Do you feel powerless or out of control around food?

Emotional eating is when we reach for food based on our emotions.

You may not have even realized you have been emotionally eating until you did this quiz. Or maybe you have always been an emotional eater and can pin point exactly when, why and how it started.

There can be many reasons for emotional eating however, you are not alone and changes can be made so that food is no longer seen as a source of emotional comfort.

As an accredited Nutrition and Health coach we will talk about the possible underlying causes of your emotional eating. Gain an understanding around the reasons you turn to food for comfort and when this may have first started. We will then discuss the situations and emotions that arise that bring on the need to eat along with any triggers and how to identify these. We will talk about the symptoms of physical hunger and emotional hunger and how to recognize these and lastly, we'll explore various strategies, tools and behavioural changes to work through TOGETHER so that you can manage your emotions in other ways and enjoy food for what it actually is, with no association with guilt.

*C*H*A*N*G*E is a Beautiful Thing

Life is 10% what happens to you and 90% how you react to it - Charles R Sindoll. Choose your reaction and it can change your life.

Remember being social is a big part of our Happiness and Wellbeing so should always be enjoyed.

You don't need to feel deprived and you shouldn't stop being social in order to eat healthy!

Here are some of my helpful tips when Eating Out:

1. Plan ahead - If you know you are going out consider your food choices that day. Don't eat too little though as you'll be famished by the time you get to the restaurant. So just be mindful and choose healthier, smaller options.

2. Be prepared - Choose the cafe/restaurant yourself if you can. Check out the menu beforehand (most are online) and make your choice. When you get to the restaurant don't even open the menu.

3. Choose foods that are steamed, baked or grilled. If you're unsure how it's cooked always ask!

4. Pre-order if you can. Most work lunches do this which is a great option. If you pre-order this means you'll be less tempted to over order or make unhealthy choices once you're there.

5. Ask for sauces and dressings on the side.

6. Eat something light and filling about an hour beforehand, like an apple or some protein like nuts or yoghurt to curb your hunger along with lots of water throughout the day.

7. Consider ordering an entree instead of a main with a salad or steamed veggies on the side. Often this may just be enough.

8. Think about your portion sizes. Remember you don't have to eat everything that's on your plate. Ask if you can take some home and divide it up before you start.

9. Share a main (or dessert) with a friend/partner if you know it will be a large serving.

10. If you feel like a dessert but there's nothing on the menu that really appeals to you then skip it altogether. No point in having a dessert if you don't really feel like it.

Often even a latte or cappuccino will suffice!

12. When sharing foods with family and friends remember it's ok to say NO to foods you don't want to eat and instead suggest an alternative dish or order a separate dish. Remember you also have a choice and you are entitled to eat foods that you like and make you feel good.

One of biggest challenges I hear from my clients is the struggle in saying no to family and friends when ordering out, sharing meals or eating at someone's house.

Think of this analogy to help you. If you were trying to quit smoking would your friends offer you a cigarette? I'm pretty sure the answer would be no. By highlighting this to your family/friends this can often quickly resolve any issues around you feeling uncomfortable and unsupported about your food choices and wanting to eat healthy and more so, your friends may not even be realize they are making you feel this way.

And remember the focus doesn't need to be on the Food. The food accompanies the conversations and friendships. It's about being present in the moment, having a good time with your family and friends and lots of laughs and chatter.

Happy Socialising!!

Be the director of your own life and live it the way you want to live it not the way someone else wants you to live it. Do what you love and makes you happy!