tag:blogger.com,1999:blog-7946248412205372752024-02-20T16:54:39.522+11:00Susie Burrell's BlogSusie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comBlogger217125tag:blogger.com,1999:blog-794624841220537275.post-43888397314222226872013-09-24T12:07:00.005+10:002013-09-24T12:07:55.572+10:00Portion Control
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">When
it comes to losing weight and then keeping it off long term, it all comes down
to portion sizes. Sure we may know that a restaurant meal out has a few more
calories than we would usually enjoy at dinner, but an issue that we consider
far less often is the insidious ways in which we eat extra calories numerous
times throughout the day – a slightly larger slice of bread, an extra teaspoon
or two of oil on the salad or simply eating from a larger plate just a few of
the ways in which our portions tend to gradually increase over time, as does
our weight. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">The
good news is that once you have a much clearer idea of what a portion of food
should be it is relatively easy to cut back and ultimately it is a small number
of cut backs spread over a range of food decisions that equates to weight
control.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Food<span style="mso-tab-count: 3;"> </span>Portion Size<span style="mso-tab-count: 4;"> </span>No of
serves a day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Fruit<span style="mso-tab-count: 3;"> </span>1 medium piece or
¾ cup<span style="mso-tab-count: 2;"> </span>2<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Vegetables<span style="mso-tab-count: 2;"> </span>½ cup cooked or raw<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span>Min of 2-3 cups<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Milk<span style="mso-tab-count: 3;"> </span>200ml<span style="mso-tab-count: 5;"> </span>3-4
dairy serves <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Yoghurt<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span>100ml
/ ½ cup<span style="mso-tab-count: 3;"> </span><span style="mso-tab-count: 1;"> </span>3-4 dairy serves <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Cheese<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span>30-40g
or 2 slices<span style="mso-tab-count: 3;"> </span>1
serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Lean
meat/chicken<span style="mso-tab-count: 1;"> </span>100-150g cooked (palm
size)<span style="mso-tab-count: 2;"> </span>1-2/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Fish<span style="mso-tab-count: 3;"> </span>150-200g (hand
size)<span style="mso-tab-count: 3;"> </span>1-2/day<span style="mso-tab-count: 2;"> </span><o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Rice/pasta<span style="mso-tab-count: 2;"> </span>½ cup cooked<span style="mso-tab-count: 4;"> </span>1-2/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Breakfast
cereal<span style="mso-tab-count: 1;"> </span>¾ cup<span style="mso-tab-count: 5;"> </span>1 serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Oil<span style="mso-tab-count: 3;"> </span>1 tspn<span style="mso-tab-count: 5;"> </span>1-2
serves/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Avocado<span style="mso-tab-count: 2;"> </span>¼ medium or 2 tbsp<span style="mso-tab-count: 3;"> </span>1 serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Multigrain
bread<span style="mso-tab-count: 2;"> </span>2 small slices<span style="mso-tab-count: 4;"> </span>1
serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Wine<span style="mso-tab-count: 3;"> </span>120ml or 1 small
glass<span style="mso-tab-count: 3;"> </span>1-2/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Chocolate<span style="mso-tab-count: 2;"> </span>20g or 2-4 squares<span style="mso-tab-count: 3;"> </span>1 serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Nuts<span style="mso-tab-count: 3;"> </span>10-15 or 30g<span style="mso-tab-count: 4;"> </span>1
serve/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;">Sauces<span style="mso-tab-count: 3;"> </span>1 tbsp<span style="mso-tab-count: 5;"> </span>1-2
serves/day<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Tip
for portion control<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">1)
Always measure breakfast cereal and rice/pasta serves using a measuring cup.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">2)
Keep kitchen scales handy to check meat portions and serving sizes.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">3)
Measure out sauces and oils rather than pouring haphazardly.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">4)
Purposely look for small slices of bread when shopping.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">5)
Use grated cheese or invest in a cheese slice to control portions.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">6)
Measure out serves of dip and cheese when serving platters.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">7)
Only carry portion controlled snacks of nuts and crackers.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">8)
Remember your plate ratios of ¼ protein, ¼ carbs and ½ vegetables or salad.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">9)
Serve desserts and treats in small bowls and glasses.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">10)
Always order a small or piccolo sized coffee.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Portions
Visually<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Meat
= i-phone<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Cheese
= Make up compact<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Carbs
= Computer mouse<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Bread
= no bigger than your hand<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Rice
= Asian bowl<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Wine
= ½ teacup<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Sauce
= 20c piece<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">One
of the biggest is issues to consider when it comes to portion control is that
when we enjoy meals away from home, at a restaurant, café or even someone
else’s home, that they are likely to consume at least 20-30% more calories.
Extra oil, sauces and added fats via cheese and butter are just a few of the
reasons for this. Added to this relatively large serving sizes of meat compared
to small serves of vegetables, extra bread and possibly coffee and dessert,
such a feeding frenzy can easily give you 500-600 extra calories without even
trying. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Take
control of this by sharing large meals where possible. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Order
extra sides of soup and salad to fill up on low calorie foods. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Order
entrée sizes meals and do not be afraid to ask for leftovers to be packaged up
to take home. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Finish
one glass of wine before starting another.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Move
the bread basket out of sight and reach. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Ask
for extra sauces to be served on the side. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Practice
eating only ½ of large serves of sandwiches.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Remove
the lid from burgers and steak sandwiches.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Ask
for chips to be replaced with salad.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Look
for child serve options of burgers, sandwiches, ice creams and fish meals.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Practice
becoming comfortable not eating everything on your plate. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Never
arrive at a smorgasbord or food court hungry.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">In
you are dining out where there are large volumes of food readily available, yum
cha; decide how many serves you will eat before you get there. Such a mental
rule makes it easier to stop eating. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">One
of the most important concepts to grasp if your goal is to lose weight and keep
it off is moderation. A one off dessert or chocolate bar will not result in
weight gain, but repeatedly eating more calories on a daily basis from larger
portion sizes than you need will. For this reason, keeping constantly mindful
of how much you are eating, and whether you really need this much is a crucial
thing to keep at the forefront of your mind if your goal is weight control. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 10pt;"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-65271578311295715442013-09-19T08:25:00.001+10:002013-09-19T08:25:52.590+10:00Stop the cravings
<span lang="EN-US" style="font-family: "Arial","sans-serif";">It
is all well and good to commit to eating well and avoiding sugary, processed
foods but what about the cravings? The somewhat unrelenting drive to seek out
sweet food frequently experienced at the end of a meal and described by many,
most commonly at 3 or 4pm each afternoon.<o:p></o:p></span><br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Sugar
cravings, as they are commonly referred to can be defined as the physiological
drive to eat sweet, carbohydrate containing foods, as well as the psychological
programming to seek out sweet foods when feeling tired, bored or unhappy. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Whatever
the underlying cause of your craving, on a daily basis the most powerful tool
we can have is to learn to manage, and ideally prevent the cravings. Ideally
this management plan can then be implemented before we see ourselves downing an
entire packet of biscuits or lollies come 3pm on a quiet working day.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">1)
Officially end your meal<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Whether
it is with herbal tea, a piece of cheese, chewing gum or brushing your teeth,
having a cue that tells your brain that the meal time is over, whilst shifting
your palate to a neutral flavour will help to shift your focus away from
eating.<o:p></o:p></span><br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">2)
Bulk up the salad and vegetables.<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">One
of the biggest issues with our meals, lunch in particular, is that we do not
eat enough leafy salad vegetables. Get into the habit of finishing your midday
meal with some salad greens dressed with some olive oil to help cleanse the
palate and provide the bulk in your belly that will help to tell your brain you
are full. <o:p></o:p></span><br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">3)
Focus on timings.<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Eating
a late lunch can be a recipe for disaster when it comes to cravings as it is
likely that your blood glucose levels have gone low late morning which can
trigger hunger throughout the afternoon. Schedule a lunch break by 1pm and an
afternoon tea break between 3-4pm so you are not tempted by sweet treats in
between.<o:p></o:p></span><br />
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">4)
Opt for herbal or black tea in between.<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Forget
the milk coffee and tea in between your meals and snacks and replace with clear
herbal or black tea. Not only do plain teas contain negligible kJ but they also
help to keep your palate fresh and your body rehydrated. <o:p></o:p></span><br />
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">5)
Step away from the sugar<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
the times when the cravings seem too much to bear, keep in mind that the worst
thing you can do is eat sweet food when you are craving sugar, as the more you
eat, the more you will want. Instead feed your cravings with more satisfying,
protein based snack such as cheese and crackers or a nut or protein bar. Worst
case scenario, opting for a few squares of dark chocolate which is not as sweet
as milk chocolate, along with a protein rich snack such as a handful of nuts
will help to get you through to your next meal or snack without a complete sugar
binge. <o:p></o:p></span><br />
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-78132459513573736642013-09-17T11:39:00.002+10:002013-09-17T11:39:57.160+10:00The 10 foods we should eat every day
<br />
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Forget what we
should not be eating, instead let’s focus on the powerful super foods that pack
a serious nutrition hit for their punch and which, when consumed daily help to
build a strong health platform for your body long term. <o:p></o:p></span></span></div>
<br />
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">1) Berries.<o:p></o:p></span></span></div>
<span style="font-size: 12pt;"><span style="font-family: Arial;">Berries are not only low in
calories but they contain some the highest known food concentrations of
antioxidants as well as good amounts of fibre and a number of key vitamins
including Vitamin C. Any berry will do, fresh or frozen, and just ½ a cup a day
made into a smoothie, eaten with low fat yogurt or added to cereal in the
morning will give you a daily antioxidant hit.<o:p></o:p></span></span><br />
<br />
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">2) Green tea.<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="color: black; font-size: 12pt;">Swap a coffee or
two for a strong cup of green tea a day and your weight and immune system are
likely to benefit. </span><span style="font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Not only is green tea
exceptionally high in antioxidants, there is also some evidence to show that it
can help with fat metabolism. Aim for a cup after each meal and caffeine free
varieties are available if you find you are caffeine sensitive. If you do not
love the flavour of plain green tea, the flavoured varieties are fine and
remember, the longer you leave the tea bag in, the better it will be for you. <o:p></o:p></span></span><br />
<br />
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">3) Probiotic
yoghurt.<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="font-size: 12pt;">Probiotics, found in a number
of yoghurts are the microorganisms naturally found in the human digestive tract
that improve the balance of healthy bacteria in the gut. Probiotics have been
shown to help reduce digestive symptoms such as constipation and bloating, help
restore gut flora after consuming a course of antibiotics and help rebalance
the bacteria required for optimal nutrient absorption. </span><span style="color: black; font-size: 12pt;">Research is also building to show the link
of gut health to overall immune function which gives even more reason to
include probiotics in your daily food regime. </span><span style="font-size: 12pt;"><o:p></o:p></span></span><br />
<span style="color: black; font-size: 12pt;"><o:p> </o:p></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">4) Red-capsicum.<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="color: black; font-size: 12pt;">Forget an apple a
day; a red capsicum will give you a massive Vitamin C boost for minimal
calories.</span><span style="font-size: 12pt;"> A rich source of carotenoids,
the group of antioxidants known to play a powerful role in helping to down
regulate a number of inflammatory pathways in the body. Individuals who have
had a higher intake of carotenoids during their lives have been associated with
lower risks of mortality from common disease states including heart disease,
cancer and stroke in large population based health studies. Red capsicums are a
great vege snack teamed with hommus or cucumber dip. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">5) Tomatoes.<o:p></o:p></span></span></div>
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Rich in Vitamin C
and beta carotene, cooked tomatoes in particular will give you a daily dose of
the nutrient lycopene another powerful antioxidant linked to reduced incidence
of some cancers including stomach and pancreatic cancer. <o:p></o:p></span></span><br />
<br />
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">6) Walnuts.<o:p></o:p></span></span><br />
<span style="font-family: Arial;"><span style="color: black; font-size: 12pt;">W</span><span style="font-size: 12pt;">hile all nuts have a number of health benefits, the
unique thing about walnuts is that they are the nuts richest in long chain
polyunsaturated fats. Just 30g of walnuts each day again helps to optimise cell
wall composition and has been shown to reduce cholesterol levels and helps to
provide more of those vital plant forms of omega 3 fats. Grab a handful a day
or add to salads or baking – just 10 a day is all you need. </span><span style="color: black; font-size: 12pt;"><o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">7) Oily fish.<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="color: black; font-size: 12pt;">Fresh tuna or
salmon give massive doses of omega 3 fat, the type of fat associated with
reduced inflammation in the body. </span><span style="font-size: 12pt;">It is
well documented that the long chain polyunsaturated fatty acids; DHA and EPA,
that found in highest concentrations in deep-sea cold fish have a number of
roles that are beneficial for health. The numerous other health benefits of
omega 3 fats including reduced triglycerides, blood pressure and inflammatory
processes in the body also support their use. Fresh Atlantic salmon is one of
the richest natural sources of these fats; and 200g provide the recommended
daily requirement of omega 3’s for heart and potentially head health. <o:p></o:p></span></span><br />
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: "Arial","sans-serif";">8) Broccoli.<o:p></o:p></span></div>
<span style="color: black; font-family: "Arial","sans-serif";">Not the dietitian’s favourite vegetable for nothing, the
phytonutrient content of broccoli is difficult to find in many other foods.
Broccoli is a rich source of folate; the antioxidant </span><span lang="EN" style="font-family: "Arial","sans-serif"; mso-ansi-language: EN;">lutein that can
delay the progression of age-related macular degeneration (AMD) and the
phytochemical called sulphoraphane that has specific anti-cancer properties.
Lightly steam to retain as much of the nutrition as possible and add to salads,
stir fries or dips on a daily basis. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">9) Vegetable Soup<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="font-size: 12pt;">Whether you make it yourself,
or keep a ready prepared supermarket variety, keeping a vegetable based soup
handy means that you never have an excuse to not eat your vege, no matter how
busy you are. Whether you enjoy it as a light meal, use it as a filling option
before you head out for a big night or use it to manage hunger during the day,
soup is a must have fridge staple for weight control. In fact, studies from </span><span class="st"><span style="color: #222222; font-size: 12pt;">The Pennsylvania State
University</span></span><span style="font-size: 12pt;"> have shown that you eat
up to 25% fewer calories when you enjoy vegetable based soup as part of a meal.</span><span style="color: black; font-size: 12pt;"><o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">10) Dark
Chocolate.<o:p></o:p></span></span></div>
<span style="font-family: Arial;"><span style="color: black; font-size: 12pt;">If you are going
to enjoy some chocolate regularly, make it dark. </span><span style="font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Chocolate
made with a high proportion of cocoa contains high amounts of the antioxidant
molecules the flavonoids and the phenolic phytochemicals and is actually rated
higher than both tea and red wine in terms of antioxidant capacity but
naturally controlling your portion size is the key. Aim for just 20g for
roughly 100 calories and 5-7g of fat. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-size: 12pt;"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-78061713742022974542013-09-03T15:20:00.002+10:002013-09-03T15:20:32.191+10:00The truth about frozen yoghurt
<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
anyone who was a fan of Seinfeld in the 1990’s, you will remember a
particularly funny episode when Elaine formed an addiction to the latest
healthy food craze, a ‘fat free’ frozen yoghurt. Despite the yoghurts claims,
Elaine continues to gain weight as she indulges in tasty treat and decides to
send a sample of the yoghurt to a lab for testing. As suspected, the tests
reveal the yoghurt does in fact contain fat, and once the store replaces the
yoghurt with the real low fat variety, business plummets and the shop is forced
to close. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Unfortunately,
a report released by consumer watchdog CHOICE today reveals that the growing
number of frozen yoghurt chains may not be offering as healthy a product as
they perhaps claim too. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">A
few years back it was pies, then muffins, followed by juices and over the past
couple of years, it seems that every shopping centre is now home to at
least<span style="mso-spacerun: yes;"> </span>couple of frozen yoghurt chains –
Wow Cow, Mooberry, Yoghurtland, Yogurberry and Zwirl just some of the
well-known brands. Served in a range of flavours, cup sizes and with the option
of assorted toppings, suddenly yoghurt has taken on a whole new meaning. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">While
frozen yoghurt may sound like a particularly healthy option, the yoghurt you
are buying bears little resemblance to classic, plain Greek yoghurt that most
nutritionists would suggest is consumed as your daily yoghurt of choice. While frozen
yoghurt does contain some of the key nutrients found in yoghurt including
calcium and some protein, the truth is that with the amount of added sugar,
frozen yoghurt has a nutritional profile much closer to that of ice cream than
to natural yoghurt. And that is without taking into account the vast range of
sauces, confectionary, nuts and fruits that can be added to serves at the
various frozen yoghurt chains. In each of these examples at least 2 teaspoons
of extra sugar is added to a small serve of frozen yoghurt, with each topping
added, which also naturally significantly increases the calories. In fact, a
medium serve of frozen yoghurt, topped with chocolate and nuts can contain as
many calories as a small meal. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Perhaps
the most concerning thing of all is that because we think it is a ‘healthy’
choice, we give ourselves permission to eat more of it. A small serving cup of
ice cream suddenly becomes a large portion of frozen yoghurt simply because the
perception is that it is a better choice. So, stop kidding yourself. If it
sounds too good to be true, it usually is, in life and in our food selections
and this is again the case with frozen yoghurt. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-29561706652353195602013-08-11T12:57:00.000+10:002013-08-11T12:57:06.626+10:00Girls vs. boys
<span lang="EN-US" style="font-family: "Arial","sans-serif";">I
would have to say that the part of my work that I enjoy the most is that I get
to observe people every single day – I get to observe single people, married people,
divorced people, straight people, gay people, families, split families, children,
teens – you name it, I get to see them all. And one of the recent observations
I have had is the emphasis on young boys sport. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
any parent of a child aged 6-12 years, they are likely to be familiar with the
concept of Saturday sport. Whether it is a private school requirement or a
choice to play netball or in this case football with a local team, many a parent
spends Saturday and even part of Sunday crunched up in their 4 wheel drive, or
other family friendly car dragging kids off to various sporting games all over
Sydney. (Non-family people take note; this is the best time to avoid Sydney
roads at all costs).<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now,
I notice that while Dads are all too happy to drag the male members of the
family off to junior AFL, soccer and league, it is far more likely to see a
little girl being dragged to watch Felix or Oscar kick a ball around, than it
is to see Felix or Oscar going to see Maddie play netball or soccer. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">What
is it about male sports, even when males are just 6 or 7 years old that
attracts such attention? To me, as an outsider it seems ridiculous that such
important family time is dictated to by compulsory sport altogether, but the
fact that many, many more people seem to attend rugby league at Birchgrove on a
Sunday morning than can be seen at the local girls soccer game up the road is
not by chance. It is at this point, so early in a child’s life that we teach
Felix and Oscar that their game is more important. And by dragging Maddie down
there to spend hours chatting to her girlfriends while watching her brother
play, we teach her that her brother is more important than she is. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">It
seems such as simple thing – sport is on and kids have to go. Mum is not that
interested so Dad gets the gig and Dad skews his energy and attention to the
young yet still testosterone driven male sport. Little girls learn that brother
grabs Dads attention more than she does, brother’s sport is the most important
thing and the best thing she can do is keep quiet until the game is over. Is it
at this point that all women learn to sit patiently and wait for their men
while they drink, play sport, work whatever – when are they waiting for us?<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">I
am not a mother yet, but I hope to be sometime soon. And I can confirm this
now, that not only will my Oscar or Felix be watching Maddie but I hope that
many more of their friends will be too because I would never want my daughter
to ever think that her brother, just because he is a boy, is more important
than she is. <o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-21683916887564824332013-07-24T20:49:00.000+10:002013-07-24T20:49:50.383+10:00Don't be evil......
<span lang="EN-US">Occasionally there is a tag line or quote
that has a powerful impact and the ‘google’ motto, ‘Don’t be evil’, made public
in the documentary film ‘Google; Behind the Scenes’ did that for me. To me
these simple words did an excellent job of summarizing what we all bring to
this world, as individuals or as corporations in the sense of whether we are
contributing positively or negative to the global energy system. And this
morning, after spending some time reflecting on the contents of the new Coca
Cola advertisement which aired in Australian prime time last night, again the
concept of ‘Don’t be evil’ echoed in my ears.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">As a health professional, when I go to
sleep at night, my goal is to feel that I have contributed positively to this
world. Sure there are perks associated with working in the media but in general
I see my role as a dietitian in contributing positively to the health and
well-being of my clients. Indeed, there is nothing more gratifying than to see
a client achieve their food and weight related goals in conjunction with my
guidance and I am never as happy as when I have had a successful day seeing
lots of clients who are on track health wise.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">I imagine this would be the same for a
number of professionals – teachers, parents, doctors’ even most lawyers </span><span lang="EN-US" style="font-family: Wingdings; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><span lang="EN-US"> <span style="mso-spacerun: yes;"> </span>whose focus is to not only
make money to live a comfortable life but to also put good energy, skills and
resources back into the universe.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">When I consider big multinational food
companies who pump millions of sugar and fat based calories into the universe
every day, I struggle to see the positive contribution. Sure, on one hand these
groups create thousands of jobs, service a consumer want for these food types
and give back to the community via various feel good initiatives, but should these
groups still be rewarded when you argue that at least some parts of their
business are a little bit evil in terms of what they are selling, developing
and marketing?<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">These were the feelings I experienced when
viewing the Coca Cola advertisement highlighting their commitment to smaller
serving sizes of sugar based drinks; clearer caloric labeling and programs to
support disadvantaged children get more active. Sure, it is great to see a
company acknowledging that sugar based drinks are a contributing factor to
obesity and also their commitment to do what they can to help but is it not a
little bit hypocritical? Would those advertising dollars not be better spent on
actually helping the managing obesity, at grass roots? Is it still a good thing
when the underlying business model is to sell more and more liquid calories?<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">There is not one cause of obesity and
successful obesity prevention and management requires numerous strategies and
initiatives from individuals and as well as the public and private sectors. I
do wonder though, if the executives of these big food companies rest easy at
night? Whether, if they actually saw the impact of obesity at a grass roots
level, would they continue to do what they do? And do they really believe that
they are ‘doing no evil’ as they work towards plugging more and more high fat
and sugar calories into the universe? What I do know is that I couldn’t do it,
and while these groups are still around, the health professionals like me will
have plenty of work to do, hopefully funded by Coca Cola or Pepsico in the
future. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-68499596157742469932013-07-03T12:08:00.001+10:002013-07-03T12:08:36.026+10:00Are grandparents making their grandkids fat?
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">School
holidays – 2 or 3 weeks in which working parents juggle the demands of their
career with child care and keeping busy, energetic children stimulated for an
extra 6-8 hours a day. For some this will mean extra child care, or time off
work and then there are the growing number of grandparents who are taking the
role of secondary caregivers for more and more busy, working parents. While
this may appear the perfect scenario for families, recent research published by
the University of Helsinki has found that children who are cared for my
grandparents are more likely to be overweight than children cared for by
parents. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">The
study which was published in the journal Evolutionary Psychology examined the
weight status of 9000 children living in the UK and found that on average 23%
of children were overweight and 26% of children cared for by grandparents were
overweight. Researchers concluded that the benefits associated with
grandparents caring for children from a historical perspective may not hold in
modern life in which sedentary entertainment, high calorie food choices and
long working hours tend to dominate family life.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">And
every single day, we see this. Children spending hours if not days sitting in
front of screens, food treats a regular daily occurrence and schedules being
based on the child’s wants, interests and desires – long gone of the days where
Michael spent the day pottering with Nan in the garden and a treat was a glass
of milk and a homemade biscuit.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So
what does this mean for parents and grandparents who naturally want to do the
best by their children, at least from a health perspective long term? It means
that we need to start saying no – no to purchasing food away from the home; no
to the TV, video games and i-pad’s and no to spending more and more money on
entertainment in place of simple activities such as playing in the park or
heaven forbid in the garden with friends. Not only does saying no help to
empower any caregiver to be in charge of the child rather than the other way
round, it basically helps to control calorie intake and increase activity to
help prevent excessive weight gain.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">You
only have to spend a little time in a shopping centre or local kids entertainment
centre to see fat kids. In Australia at least 1 in 4 kids has a significant
weight issue and no parent or grandparent really wants this. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">School
Holiday Healthy Family Tips<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">1)
Limit treats to at most 1 extra food item such as a small ice cream once a day.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">2)
Limit screen time to 2 hours a day, this includes ipads and DVDs.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">3)
Arrange play dates with other children.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">4)
Avoid all sweet drinks and choose only water.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">5)
Pack lunches where possible.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">6)
Allow children to choose their treat each day; for example, do you want an ice
cream now or a sushi later?<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">7)
Avoid shopping centres where overconsumption is encouraged.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">8)
Never take a child out of the house hungry.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">9)
Choose kids sized portions of everything including milkshakes, cakes and
drinks.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">10)
Avoid ‘all you can places’ such as sushi trains and smorgasbords. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Susie
Burrell is a paediatric dietitian who has worked in the area of childhood
obesity for more than 10 years – </span><span lang="EN-US"><a href="http://www.susieburrell.com.au/"><span style="font-family: "Arial","sans-serif";"><span style="color: blue;">www.susieburrell.com.au</span></span></a></span><span lang="EN-US" style="font-family: "Arial","sans-serif";">. <o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-84322176843951674652013-05-14T15:00:00.001+10:002013-05-14T15:30:39.438+10:00To wrap or not to wrap?<span lang="EN-US" style="font-family: "Tahoma","sans-serif";">Have
you ditched the bread in favour of a healthier ‘wrap’ or ‘bagel? Would you
rarely eat a sandwich but happily order a wrap when grabbing lunch on the run? Does
Lebanese or Mountain bread frequent your shopping basket to be used as a pizza
base or low carb bread-like option? Unfortunately, despite the growing popularity
of bread alternatives, it seems that we may be being misled when it comes to thinking
that these are a better option nutritionally. In fact, with some wrap style bread
options and bagels containing more carbohydrate than four regular slices of
bread, a simple sandwich made using small, grain based slices of bread may not
be such a bad option after all. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Tahoma","sans-serif";">For
some time, the humble loaf of bread has been the diet taboo for many, with
claims and beliefs that bread is the enemy when it comes to digestive comfort,
weight control and cravings for sweet foods. And, to defend this, there are a
growing number of people being diagnosed with gluten intolerance, wheat
intolerance, other food allergies and coeliac disease, for which wheat based foods
are best avoided. In addition, there are also a growing number of people who simply
prefer not to eat bread for a range of reasons including the effect these carbohydrate
rich foods appear to have on their weight and digestive health in general.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Tahoma","sans-serif";">Enter
the bread revolution – Mountain Bread, Lebanese bread, a huge range of oat, barley,
chia and rice wraps you may have noticed taking up more and more space in bread
aisle of the supermarket. Alas though, when we take a closer look at the
numbers, what may appear to be a ‘healthier’ choice, may simply be a
concentrated volume of various types of flour compressed into a ‘healthier’
looking wrap style sandwich. Sure there are some lighter options in which a single
wrap is equivalent to less than a slice of regular bread in terms of both carbohydrate
content and calorie load, but these options are rarer; they are much more
likely to fall apart when you make a decent sandwich out of them and they
cannot be guaranteed to taste as good as a hearty sandwich would.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Tahoma","sans-serif";">The
other nutritional issue is that many of the commonly purchased wraps have a
high GI – the nature of processing means that the flour used to make wraps is
heavily refined, leaving a bread product that is digested quickly and results
in a subsequent quick rise in blood glucose levels and long term this is a big
issue for insulin levels and weight control. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Tahoma","sans-serif";">So,
this is not to say that there are not some great wrap choices out there simply
check those labels as just because it is a wrap, does not make it a better
choice. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Bread<span style="mso-tab-count: 2;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>Cal<span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>Carbs <span style="mso-tab-count: 1;"> </span>Sug<span style="mso-tab-count: 1;"> </span>Fib</span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">2 slices Burgen Soy
Lin<span style="mso-tab-count: 1;"> </span>198<span style="mso-tab-count: 2;"> </span>21.2<span style="mso-tab-count: 2;"> </span>2<span style="mso-tab-count: 2;"> </span>4.6<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">White
Lebanese<span style="mso-tab-count: 3;"> </span>275<span style="mso-tab-count: 2;"> </span>53<span style="mso-tab-count: 2;"> </span>3<span style="mso-tab-count: 2;"> </span>3<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Wholemeal
Lebanese<span style="mso-tab-count: 2;"> </span>240<span style="mso-tab-count: 2;"> </span>45<span style="mso-tab-count: 2;"> </span>3<span style="mso-tab-count: 2;"> </span>4.5<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Mission
White <span style="mso-tab-count: 3;"> </span>216<span style="mso-tab-count: 2;"> </span>33.6<span style="mso-tab-count: 2;"> </span>4.3<span style="mso-tab-count: 2;"> </span>1.8<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Freedom
Gluten Free<span style="mso-tab-count: 2;"> </span>143<span style="mso-tab-count: 2;"> </span>28.2<span style="mso-tab-count: 2;"> </span>1.4<span style="mso-tab-count: 2;"> </span>0.6<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Pita
Pocket<span style="mso-tab-count: 3;"> </span>165<span style="mso-tab-count: 2;"> </span>31.8<span style="mso-tab-count: 2;"> </span>2.1<span style="mso-tab-count: 2;"> </span>1.8<o:p></o:p></span><br />
<span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Bagel<span style="mso-tab-count: 3;"> </span><span style="mso-tab-count: 1;"> </span>223<span style="mso-tab-count: 2;"> 4</span>3.1<span style="mso-tab-count: 2;"> </span>5.3<span style="mso-tab-count: 2;"> </span>2.6<span style="mso-tab-count: 1;"> </span><o:p></o:p></span><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Mountain Bread<span style="mso-tab-count: 2;"> </span>72<span style="mso-tab-count: 2;"> </span>3<span style="mso-tab-count: 2;"> 1 1.1</span></span></b><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">BarleyMax<span style="mso-tab-count: 3;"> </span>100<span style="mso-tab-count: 2;"> </span>10.6<span style="mso-tab-count: 2;"> </span>0<span style="mso-tab-count: 2;"> </span>10.4<o:p></o:p></span></b></div>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Soji Wholemeal<span style="mso-tab-count: 2;"> </span>87<span style="mso-tab-count: 2;"> </span>16.1<span style="mso-tab-count: 2;"> </span>0.6<span style="mso-tab-count: 2;"> </span>1.8<o:p></o:p></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Tahoma","sans-serif"; font-size: 10pt;">Wattle Valley Grain<span style="mso-tab-count: 2;"> </span>129<span style="mso-tab-count: 2;"> </span>19.7<span style="mso-tab-count: 2;"> 1</span>.8<span style="mso-tab-count: 2;"> </span>3.6<o:p></o:p></span></b>Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-60364837658719876042013-05-07T11:28:00.003+10:002013-05-07T11:28:17.457+10:00Why what you eat is important when you are trying to get pregnant
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Each
week, on average I would see at least two women at my private clinic who have
been referred by a leading endocrinologist for help with their diet while they
try and maximize their chances of getting pregnant. Some of these women are
overweight or obese; others have PCOS or insulin resistance and a high
proportion of them of spending significant amounts of money on various
fertility treatments to improve their chances of getting pregnant. One of the
things I tell these women very early on in our interaction is that in my experience,
weight loss, even a relatively small loss, seems to increase fertility significantly.
Now admittedly, this is based on my clinical experience only, but over the past
12 years I could tell you of numerous women who have lost a few kg using a
classic reduced carbohydrate dietary regime, who then find themselves pregnant
within a few months. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span><span lang="EN-US" style="font-family: "Arial","sans-serif";">And
now, we have some research available that supports this observation. Research
released just this week at the American College of Obstetricians and Gynecologists
Annual Clinical Meeting reported that patients undergoing IVF treatments who
consumed a moderate carbohydrate, increased protein meal plan had higher
pregnancy rates than those with a lower protein intake.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">There
are numerous explanations for this observation – a higher protein diet is
likely to support egg quality, while a reduced carbohydrate intake may help to
reduce levels of the growth hormone insulin, high levels of which can promote
inflammation the body. A higher protein diet or any diet that is being
carefully controlled with a focus on fresh foods is also likely to boost total
nutrient intake and in turn improve health and fertility in general. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now
while these results are preliminary in nature and more in depth studies do need
to be completed to support this dietary approach universally, for me it makes
sense that much more attention should be paid to pre, post and total pregnancy
nutrition in general. We know that mothers who do not gain excessive amounts of
weight are much more likely to have an easier birth, find it much easier to
return to their pre pregnancy weight and also have a healthier baby. For this
reason, it makes sense that good nutrition and weight control be the focus
right from the beginning, to not only enhance our chances of getting pregnant
but for doing it in the most health way possible. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So
if you, or someone close to you is going through the intense process of IVF, let them know that their diet may be one important variable also worth
considering. Indeed, for a number of issues relating to infertility,
changing your diet is certainly a much cheaper option. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-40160192842466347572013-03-20T08:22:00.000+11:002013-03-20T08:22:15.286+11:00Enjoy Easter without weight gain<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Avoiding
the Easter weight trap<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">The
Easter buns and chocolate eggs have been visible since January and with Easter
just a week away, the lure of sweet treats may be becoming just too hard to
bear. If though, you are hoping to survive the long holiday weekend without
gaining a couple of kg to match, you do need to take control immediately. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">First
of all, try, try, try to not indulge until it is actually Easter which means
that that bag of tiny eggs you have in your desk drawer needs to go into the
rubbish, right now! Considering that a that a single, small milk chocolate
bunny has the equivalent number of calories that it would take an hour of
treadmill running to burn off, the little bunny may suddenly seem far less
attractive. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Unfortunately
those little eggs are not much better either with just three mini Easter eggs
containing more than 500kJ and let’s be honest, who can stop at three?
Generally speaking, once we open a packet, we eat the packet. The same can be
said for Easter buns – a traditional small Easter bun contains just 600kJ
compared to the mega chocolate chip varieties that now inundate our stores
which contain more than 1000kJ, and that is without the butter. More
importantly, trying to hold off these tempting treats until Good Friday is an
even better idea.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Where
possible, look for portion controlled treats – small individual eggs rather
than an entire bag of minis and a packet of buns to share rather than just to
keep at home. Remember when it comes to food, especially sweet foods, if they
are there you will want to eat them so the fewer Easter treats you keep at
home, the better. Finally but perhaps more importantly, go for quality over
quantity. Enjoy a social Easter feast with plenty of good food and a small
amount of good quality chocolate, and use the extra holiday days to embrace
your training program to make sure that you survive Easter without a couple of
extra kg to boot. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Still
looking for chocolate? Once you translate your Easter calories into workout
unit the treats may no longer seem so appealing. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">Eggs
Selection<span style="mso-tab-count: 3;"> </span>kJ<span style="mso-tab-count: 3;"> </span>Fat<span style="mso-tab-count: 2;"> </span>Exercise units<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">200g Easter Bunny <span style="mso-tab-count: 2;"> </span>3740kJ <span style="mso-tab-count: 3;"> </span>50g
fat<span style="mso-tab-count: 2;"> </span>2 hrs of running<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">2 Caramello Eggs <span style="mso-tab-count: 2;"> </span>500kJ<span style="mso-tab-count: 3;"> </span><st1:metricconverter productid="6 g" w:st="on">6 g</st1:metricconverter> fat<span style="mso-tab-count: 2;"> </span>15 min rowing<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">1<span style="mso-spacerun: yes;">
</span>Crème Egg <span style="mso-tab-count: 3;"> </span>718kJ
<span style="mso-tab-count: 3;"> </span>6g fat<span style="mso-tab-count: 2;"> </span>45 min fast walking<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">100g Deluex <span style="mso-spacerun: yes;"> </span>Bunny <span style="mso-tab-count: 2;"> </span>2270J
<span style="mso-tab-count: 3;"> </span>33g
fat<span style="mso-tab-count: 2;"> </span>2 cycle classes<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">3 mini eggs <span style="mso-tab-count: 3;"> </span>560kJ
<span style="mso-tab-count: 3;"> </span>7.5g
fat<span style="mso-tab-count: 2;"> </span>15 min skipping<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">Small hot cross bun (no butter)<span style="mso-tab-count: 1;"> </span>600kJ <span style="mso-tab-count: 3;"> </span><st1:metricconverter productid="2 g" w:st="on">2 g</st1:metricconverter> fat<span style="mso-tab-count: 2;"> </span>30min swimming<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">Large hot cross bun with butter<span style="mso-tab-count: 1;"> </span>1200kJ <span style="mso-tab-count: 3;"> </span>10g
fat<span style="mso-tab-count: 2;"> </span>30 minutes jogging<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-size: 10pt; mso-bidi-font-family: Arial; mso-bidi-font-size: 12.0pt;">Choc chip hot cross bun <span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>1100kJ<span style="mso-tab-count: 3;"> </span>9g fat<span style="mso-tab-count: 2;"> </span>1 Zumba class<o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-45290512379763603602013-01-28T08:40:00.001+11:002013-01-28T08:40:12.562+11:00Getting the school lunchbox right nutritionally
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">The start of another school year signals
a reminder to mums of the need to get back into grind of preparing a tasty,
appealing and nutritious school lunch, five days a week for hungry, growing
children. Unfortunately, despite the very best intentions, all too often
sandwiches and fresh fruit are returned squashed in the bottom of school bags
leaving parents in despair and children potentially not getting all of the
nutrition they require. <o:p></o:p></span><br />
<br />
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Primary school
aged children eat up to a 1/3 of their daily kilo joule requirements while they
are at school, so it is worth making sure that you get the balance right.
Unfortunately research available suggests that we still have a little way to go
when it comes to getting the lunchbox food balance right. Data collected on the
lunchbox contents of over fifteen hundred primary school aged children in Victoria
found that on average children had three packaged snack foods such as potato
chips and muesli bars in their lunchbox each day. Furthermore, researchers
recently found that after looking into the lunchboxes of 170 lunchboxes of
first grade children that </span><span lang="EN-US" style="font-family: "Arial","sans-serif";">72
per cent of students had no vegetables or salad in their lunch box, 24 per cent
had less than one serve of fruit and only 34 per cent had one or more pieces of
fruit packed in their schoolbag.This research also found that up to 77 per cent
of students had one or more snack foods such as chocolate, chips or cake. And
48 per cent had their total recommended daily amount of junk food - one to two
small serves a day - just in their lunch box.</span><span lang="EN-US" style="color: #333333;"><o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Packaged snacks such as cheese and dip
snack packs, muesli bars, fruit twists and straps, potato chips and biscuit dippers
are often full of fat and highly processed carbohydrates but tend to offer
little in the way of nutrition. Too many of these snacks can mean that children
are receiving many empty kilojoules without the amounts of calcium, fibre, iron
and protein that they need for optimal growth and development. <o:p></o:p></span></div>
<br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">What
is good lunchbox nutrition?<o:p></o:p></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">A nutritionally balanced lunchbox can
be divided into four core sections: low glycaemic index carbohydrates for
energy, proteins for nutrition and fullness, fruit for fibre and vitamins and a
snack food that has some nutritional benefit. Most importantly, busy children
need plenty of water for optimal hydration, particularly in the warmer months
when small children are at high risk of dehydration. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Wholegrain
carbohydrates for energy:<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Forget the idea of plain soggy bread -
the vast variety of wrap and flat breads, grain bread rolls, thick crusty
bread, crackers and high fibre loaves available means that a traditional
sandwich can remain fresh and tasty until lunchtime. Always aim for either
wholegrain varieties of bread or if you have a white bread fan, try the wrap or
Mountain style breads that kids love. Something to keep in mind if you have
children who constantly reject grain varieties of bread is that recent research
has shown that if a range of breads with high grain contents are gradually
introduce into lunchboxes, the kids do not even notice – so the secret is to
not tell them or ask them what they want! Protein rich sandwich fillings
include tuna, lean ham, chicken or turkey or hard boiled eggs are ideal as they
provide a range of vital nutrients including iron. Protein based fillings also
help to slow the rate in which sandwiches are digested, supporting optimal
concentration and energy for the entire school day. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">TIP: Remember, children often prefer
simple sandwich filling to more elaborate concoctions so try not to be offended
if they reject your mix of lamb, hummus and roasted vegetables instead asking for
plain ham or a simple spread OR<o:p></o:p></span></div>
<br />
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Try mixing bread types for sandwiches
with one slice of high fibre white and one slice of grain<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">In sandwich negotiations with children,
try offering their choice once each week and maintaining a mix of salad and
protein on the other school days<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Fruit:<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Fresh fruit is always preferable to
dried, fruit sticks or juice as it contains fewer kilojoules, more fibre and
teaches children the importance of eating fresh food.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">TIP<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">If you are worried about it getting
bruised, stick to hard fruits such as apples or nectarines or pack a small
container filled with berries, grapes or melon pieces. If you find that no
matter what the fruit always comes home, try cutting it up and serving with low
fat ice-cream or yogurt after school. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Protein
food<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Protein is the nutrient that tends to
be missed in school lunchboxes and is often replaced with extra fruit, juice or
more snacks. <span style="mso-spacerun: yes;"> </span>Protein rich foods
including low fat dairy provides calcium and a number of other key nutrients
including magnesium and phosphorous which all growing children need daily. Recent
research commission by dairy Australia found that up to 84% of school aged
children were not consuming the recommended number of dairy serves each day <span style="mso-spacerun: yes;"> </span>and hence school lunchboxes offer a perfect
opportunity to boost up these nutrients in their kids diets. <span style="mso-spacerun: yes;"> </span>Great protein rich lunchbox fillers include
cheese sticks, yogurt tubes; milk protein based snacks bars and flavoured milk
poppers are popular with children and are also low GI, which helps to keep kids
fuller for longer after eating them. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">TIP: If you are worried about food
safety and using meats on sandwiches, try freezing the sandwich the night
before or keep a small popper of frozen water in the lunchbox to keep the food
cool. Alternatively check out the cooler style lunchboxes, which are popular
during the summer months. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Nutritious
Snack<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Busy, growing bodies do need energy but
they need good quality energy and many processed snack and muesli bars
available do not contain a lot of nutrition for many kilojoules. While children
do not necessarily need packaged snack foods, not providing them may see them
start to swap their lunchbox contents for other, more appealing options and
hence providing a limited amount of snack food may prevent the swapping issue
so, aim to provide just one packaged muesli or snack bar in your child’s
lunchbox each day and try and choose options that have < 100 calories. Wholegrain
and dairy based snack bars are more nutritious options.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">TIP:
Snack Food Checklist <o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";"><100 cal="" nbsp="" o:p="" per="" serve=""></100></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Protein – 3-5g per bar<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Total carbohydrate - <20g bar="" o:p="" per=""></20g></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Contain wholegrains, are low GI or have
calcium<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Fluid<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Water should always be the drink of
choice for children. Fruit juice, soft drinks, sports drinks and cordials are
high in sugar and are not appropriate everyday drinks for children. In fact, a
recent review has suggested that children drink no more than two sweetened
drinks each week, which includes fruit juice, to help prevent childhood obesity.
<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">TIP: Freeze water bottles to help keep
the rest of the lunchbox cool during the warmer months. Children will also be
more likely to drink water when it is cold. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">My
son loves going to the canteen, how often should I let him have canteen options
for his lunch?<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Many schoolchildren love the canteen as
the food is fresh and it offer an interesting change from their day to day
lunchboxes. If you pack a healthy lunchbox most days, once each week or
fortnight is a reasonable number of canteen visits and try and encourage your
child to make good choices like what? and avoid fatty pies, chips and cheesy
pastas and pizza pockets. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">What
about treats?<o:p></o:p></span></b></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">If you pack too boring a lunchbox you
run the risk of your child swapping their food with other children, and if you
pack too many treats, it means there is less chance your child will eat the
good stuff. There is nothing wrong with including a small treat such as a small
packet of chips or fun size chocolate in the lunchbox occasionally, but limit
it to just once each week and keep portions small. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";"><o:p> </o:p></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: currentColor; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 160;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="background-color: transparent; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Sandwich<o:p></o:p></span></b></div>
</td>
<td style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Fruit/Vegetable<o:p></o:p></span></b></div>
</td>
<td style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Protein<o:p></o:p></span></b></div>
</td>
<td style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Snack<o:p></o:p></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Ham and Cheese wrap <o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Frozen grapes<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Aktavite Milk<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Packet of Vita Weat Grain Snacks<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Baker’s Delight Low GI Turkey and
Light Cheese cheese sandwich<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Banana<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">100g tub Ski D’Lite yoghurt – frozen
OR Streets Paddle Pop MOO <o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Uncle Toby’s Low GI Muesli Bar<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">6 Vita Weats + Vegemite<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">2 small peaches<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Bega Cheese Stringa<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Tasti Rice Bubble Bar<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Egg, lettuce and mayo wrap<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Apple<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Munchables Light Cheese and Cracker
Snack Pack<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Hip Hop Bar<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Small whole meal roll with cheese and
vegemite<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Packet of Mini sultanas<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Big M popper<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Packet of popcorn<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">John West Tuna To Go <o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Cut up melon<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Tub of Vaalia Yoghurt<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Packet of Vege chips<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Chicken sandwich on grain<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Tub of Goulburn Valley Fruit<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<h1 style="margin: 0.67em 0cm;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 12pt; font-weight: normal; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold;">KRAFT <span style="mso-bidi-font-style: italic;">Dairybites</span> Cheesy
Pops<o:p></o:p></span></h1>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";"><o:p> </o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">2 homemade mini muffins<o:p></o:p></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";"><o:p> </o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">4 corn thins + spread <o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Cut up carrots/celery<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Mini Babybel Light<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Pitos Premium Pita Chips<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 52.75pt; mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 52.75pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Pita Pocket <o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 52.75pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">10 dried apricots<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 52.75pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.55pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Munch Bunch Yoghurt Tub<o:p></o:p></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 52.75pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 88.6pt;" valign="top" width="118">
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";">Tasti Milkies Bar<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; mso-bidi-font-family: "Times New Roman";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-11809101737134702762013-01-22T08:41:00.002+11:002013-01-22T08:41:54.086+11:00Please do not overcarb your kids lunches this year
<span lang="EN-US" style="font-family: "Arial","sans-serif";">With
just a week or two until school returns, many mums are counting down the hours
until life becomes relatively sane again, well, at least between the hours of
9-3pm anyway. With the start of a new school year also come the annual school
lunchbox recommendations, in which committed, organised mums are thought to
spend hours preparing marinated chicken drumsticks, mini frittatas and muffins
for their brood in the hope that their lunchbox ticks all nutritional
standards. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">As
a nutritionist who has spent more than 10 years working with overweight
children and teens I have one request for all the mums out their this school
year, please do not overcarb your kids school lunchbox!<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">The
average lunchbox which contains fruit, muesli bars, plain white bread
sandwiches and fruit juice is more than 60% carbohydrate. Now while growing,
active kids do need plenty of energy, energy in the form of processed, high
sugar carbs such as fruit snacks, juices, snack bars and biscuits are digested
quickly, result in a high release of the hormone insulin and leave kids prone
to overeating and weight gain long term. A study completed several years back
with Melbourne school children found that on average the kids lunchboxes
contained 3 packaged snacks – bars, bites, twists and dips which offer little
nutritionally except empty calories. Based on this alone it is not surprising
that so many of our children have significant weight issues. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">It
is this very reason that children return home at 3-4pm each day absolutely
ravenous, simply as their digestive hormones are far less likely to be keeping them
full and satisfied if their food intake has been largely carbohydrate in nature
for the entire day. Overeating after school then leaves young children less
likely to eat their dinner, a dinner of meat and vegetables that they need to
get all of their essential nutrients and leaves their overall nutritional
intake less than ideal.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">To
shift this dietary pattern, all you need to do is focus on adding protein rich
choices to your child’s lunchbox mix. Always choose wholegrain bread or wraps
(remember, if you keep buying white bread, they will keep wanting it), and fill
with protein rich choices such as lean meat, tuna, cheese or egg. If you are
worried about the temperature of the lunchbox, simply freeze a popper or water
bottle and sit next to the sandwich to keep it cool. Add just 1 piece of fruit
and always one vegetable, one dairy based snack such as flavoured milk, cheese
and crackers, a frozen yoghurt tube or tub or some roasted chic nuts or broad
beans. If you do choose to then also add a snack food – a mini muffin, small
wholegrain bar or potato chips, at least the rest of the lunchbox is
nutritionally balanced. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-83567932167245951442012-12-31T10:49:00.001+11:002012-12-31T10:55:20.063+11:00New Year, New Start<span lang="EN-US" style="font-family: "Arial","sans-serif";">How
fabulous is the feeling that a brand shiny New Year is on its way? An
opportunity to start afresh, with clear diaries and with the potential to build
and work towards a successful, fulfilling 2013. Whether you are looking for the
year ahead to be better than the last; or wanting it is signify change and
different life directions or simply just to cement and enjoy what you have
already created, there are few people who do not begin a new year without some
hopes, dreams and wishes for the next 12 months. When it comes to diets and
weight control, a New Year also means magazine covers packed with new diet tips
and tricks to drop a few kg quickly; specials on weight loss products and
programs that are heavily promoted to compliment the number one New Year’s Resolution
for weight loss. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Unfortunately,
come January 1<sup>st</sup>, and the accompanying hangover or general lethargy
from a previous 4 week period spent overeating and under exercising, few of us
run with the momentum of a New Year when<span style="mso-spacerun: yes;">
</span>it comes to taking control of our diets. So, if you are really serious
about taking control of your weight and dropping a few kg in early 2013 here
are the steps you need to take.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">1)
Get organised after Boxing Day<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">None
of this waiting until January 1<sup>st</sup>, then January 8<sup>th</sup> to
get your diet on track – if you are really serious this time around, you need
to set the wheels in motion straight after Christmas. This means throwing away
your high calorie Christmas leftovers, starting to exercise immediately and
committing some time while you have time on holidays to make a plan of attack
for a fit and healthy 2013.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">2)
Make a plan<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">While
it may sound like the obvious thing to do, you would be surprised how many
people who claim to want to lose weight, have no idea about how they are going to
do it. Spend some time considering what will be the best exercise program for
you and the best way to approach your diet. Identify which days of the week you
will exercise, how you will balance your calorie intake and what support
structures you will need to help you keep focused and on track. Most
importantly, spend time writing these strategies down – goals are significantly
more likely to be achieved when they are documented and reviewed on a regular
basis.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">3)
Start calorie counting<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Individuals
who want to lose weight lose more weight when they keep a log of their calories
compared to dieters who do not. The week post-Christmas is the perfect time to
start to reflect on how many calories you are having on a daily basis, and
identify the key times you may need to cut back. As a general rule of thumb,
adult women will need 1200-1500 calories a day for weight loss, and adult males
1600-1800 calories each day, although naturally this may differ depending on
age, activity levels and hormonal issues.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">4)
Rally support<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Human
beings are naturally social creatures and also become like those people who
they spend their time with. This means that if the people that you spend the
most time with are fit and healthy, chances are, you will too. On the other
hand, if your family, friends or even work colleagues are an unhealthy bunch,
and you are trying to lose weight, it may prove a little more challenging. For
this reason, if one of your goals for 2013 is to lose weight and keep it off,
you need to identify and recruit your support team. Whether it is your partner,
bestie, adult child or neighbor, seek out someone to help keep you on track, to
exercise and eat well with and your weight control journey will become a whole
lot easier. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">5)
Adopt ‘acceptance’ as an attitude<o:p></o:p></span></div>
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Often
clients will come and claim to be lacking ‘motivation’, and then use this
motivation deficit as the excuse as to why they have not achieved the diet and
exercise targets that will help them to lose weight. So, here is the key – the
sooner you stop looking for the ever elusive motivation to take control of your
weight, and rather accept that eating well and exercising regularly most of the
time for the rest of your life is what you need to do to take control of your
weight, for good, the sooner you will do so. It is safe to say that if you are
one of the many who struggle with your weight, you are not a naturally
motivated person when it comes to your diet and exercise. There is no issue
with this, we are all different and have our own strengths and weaknesses but
simply accept that you are not a celebrity trainer and get on with it. The sooner
the better and lets move into a fit, healthy and most importantly happy 2013.<o:p></o:p></span>Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-82164376946040648912012-12-31T10:47:00.002+11:002012-12-31T10:47:37.634+11:00Why did I write The Monday to Friday Diet?
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Why
on earth would a dietitian write a ‘diet’ book – we know that diets do not
work. Well, for some of us they work initially but the research shows that
strict diets do not work long term. Inevitably once we have cut back our
calories for a few weeks and lost a few kg, unless we keep pretty focused,
exercise for an hour a day and follow a 1300 calorie diet, most of the time,
the weight always creeps back on – depressing isn’t it?<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So,
now I should clarify, The Monday to Friday Diet is not a ‘diet’ as such, but a
way to approach our busy (and getting busier) working weeks so that we have
some clear food and exercise rules with which to build strong lifestyle habits.
Once we have these habits, taking control over our week and ultimately our food
intake over the course of the week helps us to manage our calorie intake and
commit to moving our bodies, for life. And that, put simply, is the secret to
weight control.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now
this concept is not only relevant to the Monday to Friday working peeps out
there – balancing food intake and exercise throughout any week can be
challenging for working women, full time mums, shift workers, those juggling
study and work, travel or life in general. We are all dealing with intense time
demands, traffic, huge family and social commitments and an increasing need to
move well and eat less. For this reason The Monday to Friday Diet offers you
the specific strategies you need to deal with all of these demands and
pressures. The Monday to Friday approach shows you how to adjust your calories
on different days of the week, how to deal with your food and exercise when you
travel, how to control your calories but still enjoy your weekend, how to get
balance over your food, your body and your busy, busy week. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Ultimately
we all want to eat tasty food and enjoy a busy fulfilling life, a big part of
which is coming together over food with those closest to us. Unfortunately for
many of us, our weight and our bodies become a victim to this lifestyle and so
it is time to take control. The Monday to Friday Diet will show you how to do
that – with food plans, recipes and plenty of tricks and tips, you will wonder
how you ever got through the working week without it. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
the past 12 years I have spent much time with my clients helping them to work
through the juggles and demands of their busy weeks, and develop strategies to
continue to eat well and exercise no matter what their weeks look like. I have
brought together these recipes, strategies and ideas to help you do the same. I
look forward to hearing how the Monday to Friday Diet helps you to take charge
of your week and ultimately your weight and health too. <o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-77730938133631420592012-12-18T07:55:00.000+11:002012-12-18T07:55:03.861+11:00A letter to my clients this Christmas
<span lang="EN-US">You know I love you all dearly – many of
you I have seen for many months if not years and know you often as well as I
know my own friends. I also often know your family as well as your friends who
you have also sent to see me over the years so they too can learn to take
control of their food, their body and their lives. I even feel great affection
for those of you who skip your weigh in’s, who forget to text me your weight
each week and even those who seem to come down with a cold every time the
weekend eating and drinking became a little too much. I have seen you at your
worst, often when you are most vulnerable and in general I feel privileged that
you trust me to look after your weight and your diet.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">But, I do have one request a mere few days
before Christmas – please, please, please can you remember how hard we have
worked together, how great our gains have been and not let it all go to waste? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">Please don’t take this the wrong way; of
course I want you to enjoy Christmas with your friends and family and indulge a
little. Of course you are going to eat a little more than you should be eating
and you are also likely to skip some of your training due to other commitments
or family holidays. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">You know what though? Such changes to your
food and training schedules do not have to mean weight gain, at worst they
should only result in no weight loss over the next couple of weeks.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">If though you are viewing the holidays as
an opportunity to throw all your hard work out the window, binge eat every
morsel of food that crosses your path, opt to move your body as little as
possible and see Christmas as a 4 week break rather than a special day or two,
things are not looking great. Not only are you likely to regain significant
amounts of weight as your body becomes overwhelmed by carbs, sugars and calories
that it has been learning to live without but you are also likely to find it
extremely difficult to lose this what all over again as your body’s cells start
to tell you that they are sick and tired of these food games. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">You know how good you feel when you are on
track with your food and training, and you know how much better the start of a
new year will be if you also start it feeling amazing. I promise I will be
there for you all in January, helping to direct and motivate you for the year ahead
but I need you to consider my needs to – and I need you to remember the
foundations of what we have built together and give them the respect they
deserve.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">With Much Love and Kind Thoughts at
Christmas<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">Your Devoted Dietitian<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US">xx<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-9299654753540152812012-11-14T20:38:00.004+11:002012-11-14T20:38:16.622+11:00Why did I write The Monday to Friday Diet?
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Why
on earth would a dietitian write a ‘diet’ book – we know that diets do not
work. Well, for some of us they work initially but the research shows that
strict diets do not work long term. Inevitably once we have cut back our
calories for a few weeks and lost a few kg, unless we keep pretty focused,
exercise for an hour a day and follow a 1300 calorie diet, most of the time,
the weight always creeps back on – depressing isn’t it?<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So,
now I should clarify, The Monday to Friday Diet is not a ‘diet’ as such, but a
way to approach our busy (and getting busier) working weeks so that we have
some clear food and exercise rules with which to build strong lifestyle habits.
Once we have these habits, taking control over our week and ultimately our food
intake over the course of the week helps us to manage our calorie intake and
commit to moving our bodies, for life. And that, put simply, is the secret to
weight control.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now
this concept is not only relevant to the Monday to Friday working peeps out
there – balancing food intake and exercise throughout any week can be
challenging for working women, full time mums, shift workers, those juggling
study and work, travel or life in general. We are all dealing with intense time
demands, traffic, huge family and social commitments and an increasing need to
move well and eat less. For this reason The Monday to Friday Diet offers you
the specific strategies you need to deal with all of these demands and
pressures. The Monday to Friday approach shows you how to adjust your calories
on different days of the week, how to deal with your food and exercise when you
travel, how to control your calories but still enjoy your weekend, how to get
balance over your food, your body and your busy, busy week. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Ultimately
we all want to eat tasty food and enjoy a busy fulfilling life, a big part of
which is coming together over food with those closest to us. Unfortunately for many
of us, our weight and our bodies become a victim to this lifestyle and so it is
time to take control. The Monday to Friday Diet will show you how to do that –
with food plans, recipes and plenty of tricks and tips, you will wonder how you
ever got through the working week without it. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
the past 12 years I have spent much time with my clients helping them to work
through the juggles and demands of their busy weeks, and develop strategies to
continue to eat well and exercise no matter what their weeks look like. I have
brought together these recipes, strategies and ideas to help you do the same. I
look forward to hearing how the Monday to Friday Diet helps you to take charge
of your week and ultimately your weight and health too. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-18066513488421846582012-11-13T15:52:00.001+11:002012-11-13T15:52:31.314+11:00The secret to getting and keeping motivation <br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="color: black; mso-bidi-font-family: Arial;"><strong></strong></span><span style="font-family: Verdana, sans-serif;"> </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;"><strong><span style="font-family: Verdana, sans-serif;">If I knew the secret to getting
every single individual motivated I would be in a very powerful position
indeed, but unfortunately, as is the case with many human attributes,
motivation is a complex and changeable state. For many, motivation,
particularly when it comes to health and fitness routines is innate; we learnt
to eat and behave in a certain way when were small and will continue to do so
for the rest of our lives. For others, a health scare or realisation that you
are 20kg heavier than you should be gives us the kick we need to change our
daily habits and turn our lives around. Then there are those individuals who
just seem to never get it and keep at it; they try one health and fitness craze
after the other, never cementing a pattern of living that give their bodies and
lives at better chance. As we edge closer to the warmer months and before all
things weight loss become popular again perhaps it is worth trying to locate
some of your own motivation. Some questions to ask yourself during this time as
you try to find it include:<o:p></o:p></span></strong></span></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">What are the
benefits of keeping my body fit and healthy?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">How would my
life be better if I felt better about my body?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Am I the kind
of healthy role model I would like to be for my children?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Can I
physically do all the things I would like to with my body?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">What am I
really putting into my body each day?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">If I was fit,
healthy and happy what would I be eating and what training would I be doing
each day?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">If I knew I
could keep my body disease free by eating well and moving, would I be more
inclined to move more and eat less?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">Who are the
people in my life who would support me living like this?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 54pt; mso-list: l0 level1 lfo1; tab-stops: list 54.0pt; text-indent: -18pt;">
<strong><span style="font-family: Verdana, sans-serif;"><span lang="EN-US" style="color: black; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span lang="EN-US" style="color: black; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold;">What changes
can I make to my lifestyle today that will help move me closer to my goal of
living well and feeling healthy?<o:p></o:p></span></span></strong></div>
<strong><span style="font-family: Verdana, sans-serif;">
</span></strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt; text-align: center;">
<span lang="EN-US" style="color: black; font-size: 10pt; mso-bidi-font-family: Arial;"><strong><span style="font-family: Verdana, sans-serif;"><span style="font-size: small;">Remember, motivation starts with a single positive thought
and is maintained with every small, single step you take in the right
direction.<o:p></o:p></span></span></strong></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-81642394721646999822012-11-06T12:02:00.001+11:002012-11-06T12:02:15.191+11:00Supplements and schoolboy athletes
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Teenage
boys love them, parents tend to be concerned about them and teachers try and
ban them – supplements. The mix of white powders, special drinks and potions
packaged in brightly coloured, extra-large containers with the words ‘huge’, ‘ripped’
and ‘massive’ plastered across the front in large bold writing via which school
boys see the body of a Super 15 or NRL player suddenly within their reach.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So
should we be concerned with teenage athletes turning to various supplements to
boost their protein and nutritional intake to support weight gain? As is the
case with all areas of nutritional science, there are two sides to the story.
Of course parents should be concerned or at least aware of what their teenage athletes
are consuming but the first thing to know is that we cannot group all
supplements into the same category. There is a wide range of nutritional and performance
supplements available, which all do very different things. Sure, some may
warrant concern with various suspicious ingredients and stimulants, but many,
as is the case with most ‘protein’ supplements are simply a mix of concentrated
milk protein and some carbohydrates for energy. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now
while the most common question that comes from parents is, ‘can’t they just get
their nutrition from their food and drink some extra milk?’ is warranted, here
are some of the number to consider. A busy teenage athlete, competing in 2-3
different sports at a relatively high level will be burning and as a result require
several thousand calories a day – and this is just to grow and develop normally.
If the athlete then has considerably athletic ability identified and his sport
will benefit from him gaining 5-10 extra kg, unless he is drinking a litre of
milk in a sitting to get the equivalent 30-40g of protein he can get from a
protein shake or eating large serves of lean meat or eggs at every meal and
mid-meal, it is going to prove challenging for him to get the amounts of
carbohydrates, calories and protein he will require for muscle growth and
recovery on a daily basis. This is not to say that it cannot be done, just that
it will require a lot of attention and eating – something which teenage boys
are not necessarily good at, or have time for. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">So
for this reason, as long as the supplement schoolboy athletes are choosing is
pure – that means contains just carbohydrates and proteins without growth
additives such as creatine, which we do not know are safe for teenagers at this
stage, and comes from a reputable Australian brand such as BSc, I do use protein
supplements with school boy athletes. Naturally we stress that more is not
better, and supplements will only work in conjunction with a strong baseline
diet, but they are an option. And surely as parents it is better to know what
they are having, where it comes from and make sure they are taking it the right
way, as opposed to them purchasing a dodgy supplement from overseas and taking
it on the sly, because this is what tends to happen deep in private school
dorms late at night anyway. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-33929354062147997532012-10-15T11:29:00.001+11:002012-10-15T11:29:37.845+11:00Eating for HSC Success
<span lang="EN-US" style="font-family: "Arial","sans-serif";">With
the exam period upon us and hundreds of thousands of high school students
completing their final exams, stress levels within the family home are likely
to be at an all time high. Getting your teen to eat well during this intense
period may be more challenging than usual, but is crucial to ensure they are at
their best mentally and physical throughout the entire exam period. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Breakfast
is the most important meal of the day for all of us but is of utmost importance
on the day of a big exam. Unfortunately nerves and stress are both likely to
impact on appetite the morning of exams. It is absolutely imperative that some
sort of breakfast is eaten on exam days. Skipping breakfast has been proven to
reduce the ability to concentrate and remain focused throughout the morning and
hence must be seen as a priority. Ideally a breakfast option that combines both
low GI carbohydrates and lean proteins will sustain your teen throughout the
morning. Good choices include eggs on wholegrain toast or oats or muesli with yoghurt
and fruit. If solid food is not an option, try a liquid meal breakfast drink or
protein shake. For worst case scenarios, a couple of dry crackers with spread
or a muesli bar will be better than skipping breakfast altogether. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">A
second dietary factor to consider for busy students is whether they,
particularly the girls are getting enough iron. Many teenage girls will cut
back on red meat in their later high school years, but lean red meat is the
best source of readily absorbable iron and ideally needs to be consumed in
small amounts 3-4 times each week. If your teen appears abnormally tired, it
may be worth having a blood test to check their iron levels and try and get
them to eat red meat regularly throughout the exam period. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">Finally,
pay particular attention to how much caffeine and other stimulants your teen is
consuming. Energy drinks, coffee and caffeine tablets may provide a short term
energy burst but they can also result in increased heart rate and anxiety,
insomnia and fluctuating blood glucose levels – all less than ideal symptoms
for already stressed teens. Encourage your teen to drink water and herbal tea,
limit their coffee intake to just 1 to 2 cups each day and encourage them to
get plenty of rest during this time. Remember that small regular protein rich
snacks of nut bars, protein drinks or dairy food will help to keep them alert
and better able to concentrate and a good night sleep is sometimes the best
thing for a tired and stressed out brain. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-38545457885618475162012-10-10T14:38:00.004+11:002012-10-10T14:38:42.664+11:00When a drink becomes a problem
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">A
disclaimer before I begin this piece, I enjoy a drink. A glass of wine with a
friend or a few vodkas on a big night out is a part of my life, as enjoying a
few drinks each week is a part of many people’s lives. This column is not about
a drink or two enjoyed occasionally and socially. It is not even about enjoying
a glass or two of wine each night over dinner. This column is about drinking
habits that are negatively impacting on your relationships, your health and
ultimately your life. And unfortunately this is the type of drinking that we
see far too often in Australia – ½ a case or a bottle or more on a daily basis
that is not helping you to relax and unwind like you are telling yourself it
is, it is serving as a crutch and escape from the real issue.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">From
a health perspective, excessive alcohol consumption causes two main issues –
the first is that alcohol is relatively high in calories and hence it is easy
to gain weight when we drink too much. Individuals who drink too much alcohol
over many years often develop an alcohol fat apron around the abdominal area –
for women this can make them appear pregnant, while for men a hard packed solid
mass which is exceptionally hard to budge. The other issue, which is perhaps
the worse of the two, is that excessive alcohol consumption results in disinhibit
ion and lethargy -<span style="mso-spacerun: yes;"> </span>you do and say things
you should not, far less gets done, mood is impeding and basically you function
at a much lower level than you could be at any point in time. Occasionally this
is no issue but on a daily basis, this pattern of behaviour starts to destroy
lives. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">You
know the stories – couples fighting after one partner have drunk too much
again, someone passed out in front of the television at 9pm, the
aggressive<span style="mso-spacerun: yes;"> </span>and non-personable behaviours
that can almost be 100% attributed to drinking too much. And alcohol and the
perception of escaping pain and stress that it offers becomes a habit very,
very quickly. What started as a twice a week habit is now a nightly one, in
double the amounts that you once consumed. As you are used to now drinking this
much it seems normal to you, once it starts to affect your health, your daily
performance and your relationships, it is a problem and a problem that needs to
be looked at more closely.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Signs
that alcohol may be an issue in your life are as follows – if you cannot go a
night without a drink, if you regularly pass out after a few drinks or if you
cannot remember the night before, it is time to take action. One option that
works for many is a complete break from alcohol – sometimes all that we need is
a period without the substance whether it be a particular food or in this case
alcohol to remind us of how much we are actually consuming and have become reliant
on. If though the issue is bigger than this it is time to get professional
help, as our lives and relationships are far too precious to be lost over beers
or a cheap bottle of wine.<o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-13267469652955453082012-08-27T11:30:00.004+10:002012-08-27T11:30:52.113+10:00Why you should see a dietitian for weight loss and dietary advice
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"></span> </div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">One
of the most common questions that you get asked as a dietitian is ‘what is the
difference between a dietitian and a nutritionist? Admittedly it is confusing –
if anything the term nutritionist sounds far more user friendly compared to the
term ‘dietitian’ which tends to conjure up images of a practitioner in a white
coat dictating what you should and should not be eating. This is as opposed to
nutritionist in which case we tend to imagine holistic health imagery filled
with fresh fruit, vegetables and wellbeing.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">While
a dietitian is always also a nutritionist, this is not the case for a
nutritionist. A dietitian is someone who has completed tertiary training, usually
with a Master’s Degree at university in the area of nutrition and dietetics –
the applied science of nutrition and its application to dietary change in
people. To be called an Accredited Practising Dietitian (similar to an accredited
accountant) you not only need to have completed this university training but
annually complete a certain number of continuing education activities to ensure
that your practice is current and up to date with the latest scientific
research and its application to humans. The scientific training of a dietitian
involves studying biochemistry, physiology, disease states, psychology, supervised
nutritional counseling and statistical analysis. Such in depth training not
only takes many years but teaches dietitians to be able to interpret scientific
data and medical results in order to develop individual client dietary prescriptions
based on scientifically proven data ad research. On the whole, the profession
is highly regulated to ensure that best practice is ensured for our clients. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Nutritionists
on the other hand are managed a little less rigidly – actually anyone can call themselves
a nutritionist, and while some people may have studied nutrition at a tertiary
level and earned various qualifications, others may simply have completed a
course at a private college or via an online course. And for this reason, it is
imperative that consumers check the credentials of the health professional that
they are seeing. Recommending that those consumers wanting dietary advice or
weight loss advice see a dietitian is given not because a nutritionist is not
likely to improve the diet quality of any client that they see, but rather because
dietary intervention can be a little more complicated. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">To
demonstrate this, a client story of mine that I will share with you;<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">A
couple of years ago I saw a 32 year old female for weight loss. The female was
roughly 90kg and had been feeling exceptionally tired. She has already seen a
GP and an endocrinologist who had blamed the fatigue on a poor diet and her
insulin resistance. Since these consults, my patient’s symptoms had not improved
and she had also see a nutritionist at her gym who suggested she stop consuming
wheat and dairy. Initially my client had felt better with this advice but she
was still not losing weight and a month later she was still tired. When I first
saw her, I simply changed her macronutrient ratios (her carb, protein and fat
levels) slightly but had that practitioner sixth sense that all was not well
with this girl. I have seen too many other women for weight loss, over many
years to know when something is not right. My client appeared grey, low in
energy and mood and even with insulin resistance her fatigue was extreme. When
I went home I discussed the patient online with some dietitian colleagues – as a
profession there is support available from other practitioners online when you
are a dietitian. One of my colleagues suggested another endocrinologist simply
as this one specialist had much experience with clients presenting with
fatigue. While I continued to see the client and managed to help her lose 3kg,
she finally got into the new specialist and was diagnosed with thyroid cancer.
She has since had it removed and is in full remission. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Now
I do not share this story to show off or claim glory but rather to show that
simple dietary presentations whether they are fatigue, bloating, irritable
bowel, bad skin or unexplained weight gain can be masking significant health
issues, health issues which do need practitioners with a certain level of
training to deal with. If I was not a dietitian I would not be in close contact
with other medical professionals, nor would I have access to a 2000 other
practitioners to reflect and discuss cases and refer on when necessary. Luckily
in this case we were able to have a patient diagnosed with cancer thanks to
these professional interactions and as a result ultimately saved her life. In
my 12 years of practice I have seen 5 cancer diagnoses, numerous cases of
insulin resistance and PCOS, more than 20 pregnancies and 12 coeliacs diagnosed
– and I can guarantee that it was my training as a dietitian that resulted in
these outcomes. <o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Telling
someone to eat more fresh fruit and vegetables is unlikely to do any harm but
it is always useful to be aware of ones limitations in this space, and when it
comes to many dietary issues and weight loss, a dietitian is the best
practitioner to manage these. <o:p></o:p></span></div>
Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-46393714389561325832012-07-02T19:45:00.000+10:002012-07-02T19:45:00.105+10:00What is Zotrim and how can it help me lose weight?<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">As
a dietitian you are constantly bombarded with the latest and greatest weight
loss supplements and programs, and after more than ten years working in this
field my response is generally lackluster to say the least. But I have to admit
that late last year when Body Science presented me with the scientific evidence
to support the herbal weight loss supplement Zotrim, I had to take it a little
more seriously. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";"><o:p> </o:p></span><span lang="EN-US" style="font-family: "Arial","sans-serif";">Zotrim
has been available in the UK for a few years now, and is a mix of three natural
herbal extracts; Yerba Mate, Damiana and Guarana. The mix has been proven to
help delay gastric emptying which appears to help keep users feel full and eat
fewer calories as a result. Such a response appears to enhance weight loss
attempts. For example, if you would usually get ½-1 kg off using a standard
calorie controlled diet, in my experience Zotrim helps you to get 2 or 3kg.
Users describe a constant feeling of fullness without the nasty stimulatory
side effects of caffeine based supplements, and no other side effects.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">As
a nutritionist, my professional tendency is to always achieve sustainable
weight loss results using what I know, and what is proven to work long term –
calorie monitoring, high intensity exercise as well as regular movement. In the
past I have generally not recommended weight loss supplements as there are none
that I know are safe and /or proven to work. In the case of Zotrim, there is
evidence to show that it can support weight loss. It does not change what you
need to eat to lose weight, nor does it mean you do not have to exercise; it
simply helps to control appetite and as a result caloric intake. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">So
is it for you? There are a few clients that I would support in using Zotrim.
For anyone who battles with constant hunger and sugar cravings, using Zotrim in
conjunction with a protein rich diet should help manage appetite. It should
also be said here that if you need to lose more than 20-30kg, it may also be a
good idea to have your insulin levels checked with your GP to ensure that an
underlying insulin resistance is not acting to prevent weight loss. For those
wanting to lose a little less, say 10-20kg, using Zotrim is likely to help you
achieve better weight loss results initially, especially if you use it as part
of a diet and exercise plan. If you can lose 2-3kg or even 5kg over a month
using the supplement, chances are you are more likely to keep motivated
compared to losing just 1-2kg with diet and exercise alone? Finally for those
who simply want to lose a kg or two but struggle with portion control, Zotrim
too may off you support with appetite, portion size and calorie control. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">I
have trialed Zotrim with a number of my clients with positive results. If you
are looking for something to support your weight loss attempts, it may be worth
trying Zotrim to see if you think it helps your attempts. And most importantly,
make sure you let us know how you go. <o:p></o:p></span></div>Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-56604951803708047112012-05-06T11:17:00.002+10:002012-05-06T11:17:44.391+10:00Why I recommend meal replacement products for SOME clients<span lang="EN-US" style="font-family: "Arial","sans-serif";">A
few weeks back it was fructose, then gluten and now after posting a reference
to a meal replacement product on Facebook there is lively debate on why a
nutritionist would recommend a meal replacement product. So, here are my
reasons given that a science degree and 10 years clinical experience working in
weight loss does not seem to be enough.<o:p></o:p></span><br />
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">For
the record, a meal replacement is not a ‘protein shake’ – a meal replacement is
a scientifically formulated product that contains similar macronutrients to
that of a meal (20-30g total carbohydrate) as well as a full micronutrient
profile with far fewer calories than that of a meal. Meal replacements were originally
formulated and used with patients who were in need of rapid weight loss prior
to surgery, when completely replacing all meals controlled calorie and
carbohydrate intake to such an extent that the patient was put into ketosis and
were able to lose weight rapidly. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">While
still used for this purpose, meal replacements are also commonly used on many ‘diet’
programs with the same goal, helping individuals to control calorie intake as
well as being used as a meal option for meals which are commonly missed, such
as breakfast. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Being
trained as a dietitian, I was of course taught by academic types that as a
nutritionist the focus should always be on fresh, healthy, natural food and
using such products was really only a good option for those who were in
desperate need of weight reduction under medical supervision ie as a dietitian
always promote ‘real food’.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">It
was not until I began working at The Children’s Hospital almost 10 years ago
solely with overweight and obese children and teens that I began experimenting
with these products. In client cases in which I had an overweight teen that
generally skipped breakfast, I began using these products as a breakfast
alternative. The teens were often happy to ‘drink’ their high protein breakfast
and almost to my disbelief we started to get positive weight loss results with
these teens, even better than we got when we used standard breakfast options of
cereal or eggs on toast.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">It
is was this observation that lead me to approach a supplier of meal replacement
products in Australia to look at supplying product for a research trial and
ultimately an endorsement of these products as I do get positive results using
them in clinical practice for weight loss. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">This
is not to say that I recommend meal replacements for all of my clients but I do
find that for breakfast skippers, busy executives who often miss meals and for
those who need a weight loss kick-start after finding themselves on a tough
weight loss plateau that meal replacement products can support weight loss. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">To
this day I still do not really know why these products work so well, but I do
know that if I nutritionally model breakfast with a similar macronutrient ratio
to than of a meal replacement that I do not get the same weight loss results
and all I can put this down to is the calorie restriction even if it is only a
100 calorie difference between the standard breakfast option and a meal replacement
product. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Then
of course there is the ongoing aggression that arises whenever sugar is spied
on a nutrition label. Meal replacements tend to be relatively high in sugars as
a high protein drink will taste pretty ordinary without some sort of sweetener
or sugar base to sweeten it up. This appears to have no negative outcome on
insulin release or weight loss in these products simply as the high protein
load of these products is likely to be buffering the sugar load, particularly as
part of a tight calorie control. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">Of
course it would be amazing to have a randomized controlled trial that really
investigates why and if these products really do work but I unfortunately do
not have the 3 to 5 years an RCT takes to justify using these products, I need
to get results with my weight loss clients now. <o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif";">As
is the case with every option in nutrition and life in general people can
ultimately make their own decisions when it comes to the way they choose to go
about weight control. It is not my job to tell everyone what they should do for
weight loss. Nor is it to constantly defend why I choose different options
working with clients towards sustainable weight loss – this is the art of my
own clinical practice but if asked I can give my best scientifically informed opinion
on what I find works well in practice and that is what I have done in the case
of meal replacements. Whether or not you agree is up to you but there really is
no need to get so nasty about it. <o:p></o:p></span></div>Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-21298888982542810832012-04-24T17:56:00.000+10:002012-04-24T17:56:15.804+10:00Butter or margarine?<br />
<div class="MsoBodyText" style="margin: 0cm 0cm 0pt; tab-stops: 36.0pt;">
<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">The growing number of reality television shows that
highlight home cooked meals as well as the use of copious amounts of butter and
oil again bring up the question, “should we be using butter or margarine?”
Indeed it is one of the most commonly asked questions when it comes to
nutrition and as is the case with all areas of nutrition, the answer is not so
simple. <o:p></o:p></span></div>
<br />
<div class="MsoBodyText" style="margin: 0cm 0cm 0pt; tab-stops: 36.0pt;">
<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">If we take a step back and consider the role of any
type of added fat in the diet, it is important to remember that the average
adult will require just 40-60g of fat in total each day. If we then consider
that a serve of nuts, some oil in cooking as well as some oily fish will
provide at least 2/3 of this amount we are really just considering where we
need to get just 10-15g of total fat, or 2-3 teaspoons each day. For those of
you who are now considering how much butter or margarine you smear on your
toast, or how much is added to the average recipe featured on television
cooking shows, yes, you probably do need to cut back as we really do not need a
lot of added fat in general.<o:p></o:p></span></div>
<br />
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<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">So, of these 2-3 teaspoons which is best? Butter,
while the spread of choice because of its more “natural” image is largely a
saturated fat. A teaspoon of butter will give you almost 3g of saturated fat,
the type of fat which we need to keep as low as possible in our diet as it is
the type of fat most likely to store and clog our arteries. A teaspoon of
margarine on the other hand; a formulated blend of different types of oils
depending on the one you choose , will give <1g of saturated fat per serve. <o:p></o:p></span></div>
<br />
<div class="MsoBodyText" style="margin: 0cm 0cm 0pt; tab-stops: 36.0pt;">
<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">The story then becomes a little more complicated
when you then consider that many of the varieties of both butter and margarine
are now blends of different oils, as food companies attempt to get rid of as
much bad fat from both the butter and margarines they sell, while bumping up
the good fats from monounsaturated and polyunsaturated sources. Light and extra
light varieties of both butter and margarine mean that the total amounts of fat
received from these sources can be as low as 2g of total fat per serve, which
means that either used in moderation of just 1-2 serves each day can be
incorporated into any nutritionally balanced eating plan. <o:p></o:p></span></div>
<br />
<div class="MsoBodyText" style="margin: 0cm 0cm 0pt; tab-stops: 36.0pt;">
<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">Cholesterol lowering margarines offer another
selling point to consumers, especially given there are also light varieties of
such margarines which contain concentrated amounts of plant sterols which, when
consumed in high enough volumes can significantly reduce blood cholesterol.
What also needs to be considered though is that these spreads are very
expensive, need to be used in the right amounts (3-4 serves a day) and the
cholesterol lowering benefits are perhaps not as powerful as weight loss
itself. Such formulated foods then suit individuals who do not need to lose
weight, who eat a low fat diet in general and who still have elevated
cholesterol levels. <o:p></o:p></span></div>
<br />
<div class="MsoBodyText" style="margin: 0cm 0cm 0pt; tab-stops: 36.0pt;">
<span lang="EN-US" style="color: black; font-family: "Arial","sans-serif"; font-size: 12pt; mso-bidi-font-weight: bold;">So, have I answered the question about which is
preferable? As a nutritionist, my focus is developing entire diet plans that
tick a number of nutritional boxes. Dietary modeling will indicate that of all
the types of fat in the average person’s diet, it is the long chain
polyunsaturated fats that tend to be lacking in the diet. For this reason, when
choosing spreads I generally suggest an extra light variety that offers a
decent serve of polyunsaturated fat. As is the case with any added fat though,
I would much prefer my clients get the fat in their diets from nuts, seeds,
oily fish and good quality oil which means that there is really very little
place for spreads in the diet in general. <o:p></o:p></span></div>Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.comtag:blogger.com,1999:blog-794624841220537275.post-56759535282418265542012-04-10T08:22:00.001+10:002012-04-10T08:24:17.845+10:00Finding your motivation“You can have anything if you want it desperately enough”<br /><br />If I knew the secret to getting every single individual motivated I would be in a very powerful position indeed, but unfortunately, as is the case with many human attributes, motivation is a complex and changeable state. For many, motivation, particularly when it comes<br />to health and fitness routines in innate; we learnt to eat and behave in a certain way when were small and will continue to do so for the rest of our lives. For others, a health scare or realisation that you are 20kgs heavier than you should be gives us the kick we need to change our daily habits and turn our lives around. Then there are those individuals who just seem to never get it<br />and keep at it; they try one health and fitness craze after the other, never cementing a pattern of living that give their bodies and lives at better chance.<br /><br />If you are reading this it is safe to say that on some level you are motivated. If you know that now you also need to cement your motivation it may be useful to clarify a few things. Some simple<br />questions that may help you to clarify the key reasons that you want to get your body fit and healthy and ultimately keep it that way include:<br /><br />What are the benefits of keeping my body fit and healthy?<br />How would my life be better if I felt better about my body?<br />Am I the kind of healthy role model I would like to be for my children?<br />Can I physically do all the things I would like to with my body?<br />What am I really putting into my body each day?<br />If I was fit, healthy and happy what would I be eating and what training would I be doing each day?<br />If I knew I could keep my body disease free by eating well and moving, would I be more inclined to move more and eat less?<br />Who are the people in my life who would support me living like this?<br />What changes can I make to my lifestyle today that will help move me closer to my goal of living well and feeling healthy?<br /><br />Having clear answers to some or all of these questions is not only useful in helping to remind you of the bigger picture reasons for wanting to get in shape and stay there but keeping the answers to such questions on hand can be very useful to refer back to when and if you do find yourself going off track.<br /><br />The truth is that for behavioural change to be sustained, the desire for wanting it needs to come from within. It cannot be based on wanting to look good for a wedding, or to fit a certain dress, it<br />has to come from deep within to such an extent as it actually becomes part of you and you can no longer imagine life without it. As you embrace this new approach to weight loss and control, give yourself time to cement your new habits – you need 3 months. 3 months of regular training and eating well for these behaviours to become habits. And the longer the habit is with you, the harder it is to break.Susie Burrellhttp://www.blogger.com/profile/10970302015239164019noreply@blogger.com