Tool #1

Conquering the late night munchies

Even after a well-balanced, satisfying dinner that leaves you feeling completely full, the craving for a little something extra often sneaks in. Whether it’s a bite of chocolate or a few crackers with cheese, that post-meal “plus one” tends to show up uninvited.

Habit plays a major role in this after-dinner ritual, especially if you grew up always ending meals with a treat. It becomes the final piece of the puzzle—without it, something just feels incomplete. On top of that, indulgent bites trigger serotonin, the brain’s feel-good chemical, making the urge even harder to resist.

Habit + Happiness Boost = One Tough Temptation to Ignore.

Use these tools to target that temptation:

Close the (kitchen) door on it.

• Set some limits and make a rule that once the dinner dishes are cleared, there is no going back in the kitchen. Not only will this stop any before bed binging or mindless munching, it will also give your body time to digest your food before bed allowing you to fall sleep more easily and to sleep much better throughout the night.
• Go one step further and make a sign that says “NO ENTRY” and after those dishes are done stick it on your fridge or pantry… or both! A visual reminder can be the nudge you need to keep those wandering hands in check and stop mindless snacking before it starts.
• If your post-dinner habit involves sinking into the couch and turning on the TV, it’s time for a change. Try going for a short walk, taking a relaxing shower, journaling, or even painting your nails—anything that keeps your hands busy and your mind off snacking. A small shift in routine can make a big difference!
• This is the oldest trick in the book and you know what they say about the oldies being the goodies. After dinner – brush your teeth. Yes it is as simple as that. The chances of you reaching for anything sweet, savoury or otherwise after that are unlikely.

If you must..

Let’s face it; despite all of the above sometimes an actual dessert, whatever form that might be in, is the only thing that is going to cut it. And in that case, here is my guide to the best of the bunch.

• If sweetness is your weakness, make some choc-dipped strawberries by melting chocolate that’s at least 80% cacao, then dipping fresh strawberries in it before placing on a lined tray in the fridge to set. Portion them up and enjoy just 1 or 2 at a time.
• If you need a salty hit to top of your night, grab a small bag of salted popcorn. This is wayyy tastier than chips and guilt free!
• If you are usually undecided and tend to munch your way through a sweet and salty platter post dinner, try a spoonful of organic nut butter.
• If cheese and biccys is your thang, a scoop of cottage cheese with a sliced apple should do the trick. If you usually have a glass of red with that, add a few red grapes!
• If you are a wine girl, why not go for the real thing – a vine of frozen grapes is just as satisfying and will probably last longer. Plus you will have the added benefit of better sleep and less hangovers.
• If you are a comfort hunter, try chia seed pudding – simply pop a tablespoon or two of chia seeds in a cup, cover with coconut milk, sprinkle with cinnamon and allow to set in the fridge for 10 minutes. Makes a creamy, yummy pudding.
• Chocoholic? I will let you in to a secret – I am too! Go for Lindt 90% dark chocolate. It’s impossible to have more than a few squares of this super rich treat, which is also incredibly low in sugar!

Tool #2

Survive the social scene

I don’t want you to feel as if you are missing out and you shouldn’t have to. It’s all about creating a healthy attitude towards healthy eating, working out, and being mindful. Not about being or looking perfect, or obsessing about any of these things. Consistency is key and being consistent but balanced with your nutrition, and exercise will leave you feeling happy, strong, empowered and alive.

I want you to say a big YES to every social invitation that comes along (the ones you’d like to and can attend anyway). But at every opportunity, turn those outings into nourishing occasions for your body and for your mind.

My tools for doing it:

• It is time for a date. Suggest something that fits with your goals, maybe an active date like a Stand Up Paddle board session and picnic, or do your research on a healthy brunch / dinner spot
• Your girlfriends want to go dancing. Give yourself a limit of one or two drinks but don’t miss out on all the fun, sip on mineral water with mint and lime in between alcoholic drinks. No one has to know it doesn’t have vodka in it!
• Dinner with friends at their choice of restaurant. Check out the restaurant’s menu before you go and decide what you’ll order before you even get there. Refer back to my eating out guide to ensure you are making the right choices.. When it comes to the wine, sip slowly on one luxe glass of red wine, before switching to water. And for dessert, make it all about the sharing – split a delicious dessert with your partner, a friend, or better yet – the whole table!
• A corporate function. Be intentional with your drink choices—stick to one or two glasses of alcohol, ideally red wine or clear spirits, and sip water in between. When those tempting snacks start making the rounds, skip the fried options and go for the fresh ones instead. Trans fats from fried foods can linger in your cells for up to a year—not exactly worth it! That doesn’t mean you have to miss out—there are always protein and veggie-based options to enjoy. Just be mindful of how many bites you’re grabbing. It’s easy to lose track, but as a general rule, four to six should be just right.
• A super special occasion. Whether it’s your best friend’s birthday, a romantic anniversary, or a big family dinner, special occasions are meant to be enjoyed. Savor the moment, eat mindfully, and truly appreciate every bite. Listen to your body—stop when you’re full, sip water when you need it, and politely decline that wine top-up when you start to feel its effects. Enjoy the experience without overindulging!

Tool #3

Getting convenience right

I get it—you’re busy, and after a long day, cooking from scratch is probably the last thing on your mind. And that’s okay! The key is to make the best choices when those moments arise.

That’s where my third tool comes in—to help you navigate the tricky world of food labels and make informed decisions with ease.

• When checking food labels, always refer to the “per 100g” column, not the “per serving” column. Serving sizes are set by the manufacturer and can vary, so they aren’t always reliable. For example, Cornflakes may list a serving size of 30g, but when you actually measure it out, it’s a tiny amount—certainly not enough for most adults. You’re likely to eat much more than that, so focus on the per 100g value for a clearer picture.
• When it comes to carbs, your approach depends on your goals. If weight loss is your priority, reducing carbs is key. Aim for products with 0-20g of carbs per 100g and keep your total daily carb intake between 100g-150g. Also, focus on unrefined whole grains like wild rice, quinoa, amaranth, and steel-cut oats—avoid refined grains like pasta and bread. For maintenance or energy, you don’t need to stress about carb content as much. Instead, opt for whole, minimally processed grains, such as steel-cut or rolled oats, wild rice, pre-soaked quinoa, amaranth, or millet. Active women looking to maintain weight typically aim for around 250g to 350g of carbs per day.
• Fat can be a tricky one, but healthy, natural fats are actually beneficial for keeping you lean, boosting your immune system, and improving brain function. So, don’t stress about the fat content in foods you know are healthy, like raw nuts, avocados, plain yogurt, meats, and fish. It’s usually the carbs and unhealthy fats—such as those found in deep-fried foods, donuts, biscuits, chips, margarines, processed oils, and candies—that contribute to weight gain. Healthy fats aren’t the issue. When it comes to packaged products, the key thing to watch out for is trans fats or altered fats. Ideally, look for no more than 1.5g of saturated fat per 100g.
• Sodium, otherwise known as salt is another one to look out for. As a general guide, less than 300mg of sodium per 100g is A-OK, but the lower the better really.
• Also make sure you check the fibre content of your foods. This is perhaps the only nutrient that’s worth checking out ‘per serve’, rather than per 100g. Any product with more than 3g fibre per serve is a winner.
• Try and choose products with as few ingredients as possible, which are close to their natural state. An apple is an apple but what exactly is a apple-caramel-splice-treat? Basically, if your granny doesn’t recognise an ingredient, it’s gotta go!
• Don’t be fooled by ‘Low Fat’ products. The full fat, less tampered with products usually contain less sugar and more nutrients. They also help with satiety. Make sure you take a peek at the sugar column of the next low-fat yoghurt you pick up; chances are it’ll be packing 25g-plus of the white stuff!