Fats and Dressings Template

Dress Up Your Salad Dressings

Let’s face it, most of us enjoy that little bit of extra zest when it comes to eating salads.  The dilema is you don’t want to drown your healthy salad with too much dressing and completely counteract the ‘healthy’ factor of your meal.

This is were the Waitplate dressings and spreads template comes in handy.

The narrow end of the dressings and spreads template is for a single serve measure of butter, maragine, oils or mayonnasie. The larger measure is a single serve for salad dresssings and sauces.

Underestimating the amount of these fats/spreads consumed can lead to many hidden and unwanted calories. This is one small but very vital tool in managing a healthy lifestyle. 

Never again will you be concerned how much is too much when it’s comes to your salads and even your spreads. You’re in good hands with Waitplate.

Fats and Dressings Template

Fats and Dressings Template

sauces and fats template


A New Year and A New You!

It’s a new year and it’s time to pay attention to that recurring-yet-often-ignored resolution of getting a healthy body which will lead to a healthy mind.


Here are a few tips to help you start your journey which can begin with Waitplate:

Small changes in eating behaviour result in big changes to health.

If you make small and consistent changes in eating behaviour over time, it will result in you feeling more positive, energised and motivated and you are much more likely to continue these new habits for life.

Weigh yourself at the beginning of your health journey (We hate the word Diet) then put those bathroom scales out to pasture, at least for a few weeks. You don’t have to see a number to know if you’re losing weight. Don’t let the numbers on the scales define who you are. Use your health journey as a time to really get to know yourself and how your body works. Think of losing weight and getting healthy as your body simply repairing its self.

So how will you know if the kilos are melting away?

• You have stopped wriggling into too tight clothes that require pulling and tugging at all day.
• You smile at your shrinking reflection in shop windows (instead of cringing).
• You receive compliments on your appearance and how well you look.
• Your new healthy eating behaviours are becoming second nature.
• You can move more freely, for longer and with more intensity.
• You know you’re losing weight when you feel your spirit soar
• And lastly healthy food has become a life giving friend and no longer a foe.

“Celebrate the process and the destiny will just be a bonus.” – Unknown.






Tis The Season To Indulge

Yes it’s that time of year again where the healthy eating gets flung out of the window as the invitations for Christmas drinks, BBQ’s with friends or dinner at restaurants come flooding in.


So how to we prevent a Christmas blow-out on the scales? Easy. You can have anything you want, as long as it’s in moderation. It’s a wonderful time of year and you want to spend it celebrating with friends and family and that usually does involve large consumption of food an alcohol.


Here’s a few tips that will help you through:


Keep it simple: Don’t mix your drinks and ensure you’re eating in between drinks. Red Wine is the ‘healthiest’ alcohol option.


Keep hydrated:  Always drink lots of water. This will help suppress the appetite, keep your energy up during the summer heat and is especially important if you are drinking alcohol. You will thank yourself the morning after.


Keep it organised: ‘Meal plan’ your month. Look at your calendar and pick one or two events that you will ‘let your hair down’ so to speak. Stick to it. You will appreciate these particular occasions much more and all of the ones in between if you are managing your meal consumption, alcohol intake and even your energy levels.


Keep on track: It’s very easy when temptation is knocking on your door to throw all of those healthy eating habits to one side. But just remember, they are habits and your body has conditioned to function on healthy eating through your Waitplate system. When you are feeling happy and healthy, take note of that feeling and reflect back on it when the ‘unhealthy’ voice rears it’s ugly head.


And last but not least, have a very Merry Christmas and Happy New Year – and Enjoy Yourself!



Keep Your Meals Simple & Tasty

Sounds a bit obvious but take the pressure off yourself always trying to be inventive and “master cheffy” with meals. Instead try cooking simple food, as close to nature as possible (no processed foods) prepared and eaten with gratitude. Here are just a few examples of healthy simple meals that everyone will love.

• Steamed fish with lemon and herbs, sweet potato mash with a little butter, salt and pepper and a large leafy green salad.

• A small pan seared steak (if you are a carnivore) with couscous and lightly cooked tomatoes, onions and capsicum (in a little olive oil and garlic)

• A poached free range egg on lightly buttered sourdough toast. Serve with a few slices of tomato, avocado or spinach. (yum!)

• Wholegrain or gluten free pasta with a homemade tomato sauce, a few olives and a little feta sprinkled on top.

• A simple and delicious dessert of chia pudding. Soak 3 tablespoons of chia seeds in one cup of lo-fat coconut milk with a little honey to sweeten. Stir mixture and put in the fridge so the chia seeds get plumpy and delicious. Serve a few hours later with mixed berries and mint pieces.

Bon Appetite!



Mindful Eating: Slow down everyone…

The Waitplate System really encourages not only changes in eating behavior but also changes in attitude towards food and the eating process.

For any new behavior to be permanent it must first be learned then practiced over a few weeks. The aim is to create harmony with food, joy in eating and satisfaction in smaller portions. To attain this we have to renew our love and appreciation for the food we eat and those we choose to share that food with. Sound too “out there”? Not really. When we have gratitude for the food we eat, prepare that food with love and eat it with those we care about we create harmony with the eating process. Following the simple but precise rules of the Waitplate System will assist you to slow down your speed of eating, chew more mindfully, improve digestion substantially and re- connect with that part of you that wants to be a gracious and appreciative eater. Some important things to consider when you consume any meal…..relax….take your time……be present……taste……enjoy……..savour…….be grateful…….rate your hunger…. truly experience every bite……be an elegant eater…….eat only what you need not just what you want.  Give thanks. When we embrace mindful eating we nourish not only our bodies but also our spirits and replenish ourselves with energy and joy. So start today. Be gentle with yourself and slow down your eating a little more each day. Remember, chew your food until it becomes a liquid and is swallowed involuntarily. I promise it will aid digestion and you will feel fuller on much less food.

Even when you have a small meal like a sand-which or snack, take one moment to appreciate the aroma of the food, then take a small bite and concentrate on the taste. Slow your chewing rate down and relax even if only for a few minutes. This process re-programs your eating behavior over time. I know this will be hard for some people initially but with practice it will become second nature.