Did the Christmas holiday season leave you feeling overweight and not in "top form"? If it did you’re not alone. A recent scientific study has proven what we’ve known all along. For many people the holiday season results in a significant increase in body weight and for some, an increase in blood pressure. The combination of inactivity, overeating of fatty foods and more frequent consumption of alcohol is a sure-fire recipe for weight gain. What to do?

Start your day with breakfast
Research has shown that you will have less trouble controlling your weight if you eat breakfast. "Breakfast like an Olympian, lunch like a lady/lord and dine like a dormouse" is good advice. Don’t forget two other meals during the day.

Get wise to fat
Eat less! Weight for weight fat contains twice as many calories as protein or carbohydrates. Throw away the frying pan and grill, roast, stew, poach or microwave instead.

Eat more fruit and vegetables
These foods will keep you feeling full. They provide fibre, minerals and vitamins but very few calories. Aim for at least four servings every day.

Choose fibre rich starchy foods
Just because you’re trying to lose weight doesn’t mean you should cut out bread and potatoes. In fact, aim to eat 3-4 slices or wholemeal bread, 2 potatoes (or rice/pasta) and a serving of breakfast cereal daily!

A sobering fact
Alcohol adds extra non-nutritious calories. Give it the axe! The best of diet plans can go astray after a drink or two.

Keep active
In addition to burning up fat, regular exercise will help to flatten those bulges, firm up your muscles and create a sense of well being. Start walking!

RECIPE

Red cabbage is especially tasty with pork or chicken. You can make this a day or two in advance and then reheat it. In fact, I feel the flavour actually improves with time. To keep the bright red colour when cooking red cabbage always include an acid such as lemon juice or vinegar.

Ingredients:
1 onion – finely chopped
1 tablespoon soft margarine
½ red cabbage (about 1lb.) – thinly sliced
2 cooking apples – peeled and cut in chunks
2 tablespoons vinegar
2 tablespoons brown sugar
100ml. (4oz) water
50ml (2oz) red wine
2 bay leaves
Pinch nutmeg and mixed spice
Salt and black pepper

1. In a heavy bottomed saucepan slowly cook the onions in the fat until slightly coloured.
2. Add the remaining ingredients.
3. Cover and simmer slowly for at least an hour or up to two hours.
4. Stir occasionally and add more liquid if necessary.

The flavour should be sweet and sour. Adjust seasoning as desired

For More Information Contact:
The Health Promotion Centre,
Dean Street,
Kilkenny.
Tel: 056 - 7761400