It’s time to be Mindful

29.Nov.23 | Nutrition

It looks like the silly season is already here when it comes to food and alcohol consumption. 

As events begin to increase, I am increasingly encouraging clients to employ mindfulness around what they are consuming. 

Mindfulness improves all areas of our life, but it also plays a key role in enabling us to enjoy ourselves without compromising our health, waistline or fitness goals.

Here are some tips to help you navigate this festive time:

Mindful Eating

I confess that I am still trying to teach my teenage boys this one! 

Instead of rushing through meals, take your time. Put down your utensils when you have food in your mouth. Put away your devices and chew. Mindful eating not only improves digestion, but also helps you recognise when you’re satisfied.

Mindful Hydration

Don’t forget the power of hydration. We often think we are hungry, but we are actually thirsty. Drinking water helps control appetite and alcohol intake. Keep filling your water glass.


Mindful Snacking 

This is a big one. Snacking is mindless eating when we aren’t hungry.

Ideally, leave your eating to mealtimes and load up on colorful vegetables and lean proteins. If there are long wait times between meals, then make sure you have nutritious snacks available e.g. cut up vegetables and hummus. 

Mindful Portion Control

Yes, you can enjoy your favourite treats without feeling deprived. Choosing smaller portions is key. Decide in advance which treats are worth savouring and enjoy them without guilt but avoid going back for seconds.


Mindful of Ingredients

70% of supermarket shelves are now filled with ultra-processed food. Look at ingredient panels to realise what you are actually consuming. Where possible, make your own. Here is a Christmas Cake recipe to get you started .. it is actually super-easy to make and will impress everyone!

Caring for yourself this holiday season doesn’t have to be hard or lacking in joy. Bringing mindfulness to what we are doing is a game-changer. 

Book in with Sonia Osborne today by clicking here and bring mindfulness and accountability to your life over the festive season.





A recent testimonial:


Dr J, Horan, 54yrs

“A combination of menopause and having my hip replaced meant that my weight had slipped into the overweight category. When I first consulted Sonia, she impressed me with her extensive knowledge and caring approach. Sonia set me up with an easy to follow meal plan and most of all, she gave me the positive motivation to achieve my goal. Three months later, I have lost 7 kilos (my goal was 6) and I feel energised. My skin has a fresh glow. Sonia’s professional approach was just what I needed.”



Christmas Cake

This Christmas Cake is delicious without all the refined flours and sugar. It uses almond flour, dried fruit and orange juice. It is still wonderfully wonderfully moist and sweet (and gluten free). You can also serve it instead of Christmas pudding with some thick natural greek yoghurt or homemade custard. YUM!

Ingredients (makes 16-20 Small slices):

600g mixed dried fruit of choice (raisins, cranberries, prunes, figs, apricot, currants, sultanas, dates.. choose sulfur free)
1 Teaspoon ground cinnamon
2 Teaspoons pure vanilla essence
¼ Teaspoon nutmeg
Zest and juice from 1 orange
3 Tablespoons extra virgin olive oil or Macadamia Nut Oil
3 Free ranged eggs
200g (2 cups) ground almonds (ie fine Almond Meal)
50g walnuts



Preheat your oven to 150DegC (fan forced).

Prepare a 20cm round cake tin with baking paper (lining the sides and the base)

Combine dried fruit, spice, vanilla, orange zest and juice, oil and eggs. Add the almond meal and walnuts and mix through.

Spoon the Christmas Cake batter into your baking tin.

Bake for 1 hour and 30 minutes. Check with a skewer to see if it comes out clean, if not bake for another 30 minutes (but cover the top if with foil to prevent over-browning).

Remove from the oven and allow to cool, then remove from the tin and store in an airtight container in the fridge for up to 1 month.