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5 Nutritionist Tips To Survive Christmas

Christmas is less then a week away and it’s very, very easy to fall into some bad habits and blow out all your hard work you’ve done over the year. Special nutrition expert and fitness machine Ellice Whichello (check out her instagram here for some hardcore workout motivation) says “Over the Xmas period, Australian’s on average, gain approx 0.8 – 1.5 kg & this is normally in the mid drift region (not ideal, not to mention that’s a whole buckle size!). Research from a 2006 US study suggests those who gain these extra kilo’s (and more) never actually lose them again.

Ellice’s  5 tips to keep it real over the Christmas break and avoid putting on any weight..

It’s a no brainer, eat something light before heading to your party to avoid opting for the naughty little party snacks. Foods that don’t make you feel bloated or too full are always good options – Try half of a piece of Toasted Light Rye Bread w Avocado, Goats Cheese & Walnuts.. or, a Low Fat Natural Yoghurt with Berries & 12 Almonds.

Ever had that lethal little dog that had a bark as loud as a horn? Well, this is much the same! Some foods, as small as they may appear, can contain ridiculously high amounts of calories not to mention nil nutrients, & when it comes to the silly season, it all adds up! TRUST ME – remember this: ‘small things make big things’.. Take a look:
  • 1 Mince pie: A whopping 477 Calories (that’s your morning 45 minute workout GONE!!)
  • 1 Slice of Chocolate Ripple Cake: 428
  • 1 Slice of Pavlova: 300
  • 1 Candy Cane: 275 Calories
  • 1 Glass of Champagne: 150
  • 1 Glass of Red Wine: 125
  • 1 Glass of White Wine: 120


The Xmas period is not a time to lose weight, it’s about enjoying time with your friends and family however minus the weight gain. Exercise is key, as it always is. Keep the festive season active, instead of meeting a buddy for a drink, do a gym class instead  and grab a healthy bite to eat afterwards! When you can, get that activity in, work hard, get that sweat up & ideally burn 500 calories in 45mins of cardio!!

With our normal routine out the window, when you can, nail the portion sizes .. It will keep the calories under control and not leave you feeling an overlap of the previous day’s activities.
Here’s an example:
An active females plate can be seen to look something like this..
  • 1/2 Cup Cooked Unrefined Carbohydrates,
  • 80 – 110g Lean protein,
  • 40g Low Fat Dairy
  • >2 Cups Vegetables or Salad


Try and avoid adding unnecessary foods & drinks into your day. Things like:
  • – Creamy sauces, any sauces for that matter
  • – Dips & Crackers (before you know it you’ve consumed a full meal!)
  • – Dark coloured alcoholic beverages (clearer options tend to have less calories)
  • – Pick one lean meat over the dinner table and try & portion control
  • – Avoid stuffing & salty nuts
  • – Keep in mind, sugary cocktails give the worst hangovers!!
Keep up the H2O, enjoy the festivities & work it smarter, not harder!
Ellice + TL TEAM X

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