Susie Burrell's Blog

To protein or not to protein?

2012-01-24T08:15:00.001+11:00

To protein or not to protein?

Research findings published yesterday by the University of Sydney which found that higher protein diets produced superior weight results results compared to high carbohydrate, low fat diets comes as no surprise to weight loss practitioners. A diet with a greater proportion of protein (25-30%) is known to improve appetite, helps to control insulin levels, improve the intake of essential nutrients including iron, zinc and calcium whilst being exceptionally easy to follow.

What is important to remember when the concept of ‘high protein’ is bantered about is that we are not talking about a ‘low carb’ diet, in which the majority of carbohydrate containing food including bread, rice, cereal, pasta, fruit and starchy vegetables are eliminated. Rather we are talking about a more subtle shift in which a small amount of wholegrain carbohydrate is combined with protein at each meal and snack to help regulate appetite and calorie intake.

A higher protein diet tends to be more filling, helps to prevent the sugar highs and lows many people experience when their diet is filled with processed carbs and fruit and is easily adopted into everyday life. It includes subtle shifts from cereal to toast with eggs or cottage cheese for breakfast, snacks of nuts, protein snacks and natural yoghurt rather than fruit and biscuits, and swapping heavy bread, rice and pasta for lighter salad and meat or fish based meals with a little wholegrain carbs in the form of crackers, grains or beans.

The diet of the average Australian, in particular our children is largely high carbohydrate in nature – white bread, processed breakfast cereal, snack bars and heavy rice and pasta base dishes dominating our daily food intake, and for a society which remains relatively inactive, weight issues are common. A gentle shift to a higher protein, more nutrient dense diet is an easy way to improve your nutrition and help control your weight on a daily basis.

Standard High Carb Diet High Protein Diet

BR: Just Right and milk with banana 2 eggs + 2 slices Burgen toast

MT: Fruit Cheese and crackers

L: Ham and salad sandwich Salmon salad with sweet potato

AT: Fruit yoghurt Nuts and Bodyforwomen shake

D: Chicken stir fry Grilled steak with greens

Kids dont want hommus in their lunchbox

2012-01-22T09:53:00.001+11:00

The week before school goes back and as expected the Sunday papers are featuring a ‘Back to School’ special with some lunchbox tips to boot. Now I am sure I am not the only person who sees the school lunchbox suggestions of ‘hommus’, ‘homemade frittata’ and ‘mini bran cakes’ to be nothing short of ridiculous, and I am a paediatric dietitian. Just in case you had not realized it before, kids do not eat this type of food. Children, young children in particular want recognizable, easy to eat foods, in small portions in generally as many packets as possible. Our job then as carers is to combine some level of nutrition with foods that our hungry, growing children will actually eat.

The biggest issue with lunchboxes is that they can easily contain far too much carbohydrate and too little protein. A fruit break, followed by a recess of potato chips, muesli bars and fruit along with a plain sandwich and juice for big lunch and you are looking at roughly 60% total carbohydrate and as little as 10% protein. Such a nutrient imbalance leaves our kids prone to sugar highs and lows, fluctuating energy levels, hunger and overeating.

The good news is that it is easy to fix. All you need to do is follow this simple lunchbox formula and you will achieve both nutrient quality and a lunchbox balance that the children will actually be happy to eat.

1) 1 vegetable – forget fruit break, the sooner it becomes vegetable break the better.
2) 1 piece of fruit – fresh only, dried fruit and fruit snacks are packed full of high GI sugar.
3) 1 protein snack – flavoured milk, cheese and crackers, dairy desserts, yoghurt – the kids love these foods, they are packed with protein and calcium and you can freeze them to keep the lunchbox cool.
4) 1 small packaged snack <400kJ – so they do not feel like they have a ‘boring’ lunchbox; look for wholegrain bars, popcorn, vegetable chips, homemade banana bread or muffins and perhaps include a treat of potato chips or a small chocolate once each week.
5) A wrap filled with protein – vegemite and Nutella are not good enough. Lean meat, egg or cheese will help to keep the kids full and the wrap break will help to lighten the carbs in the lunchbox.
6) Water to drink – no exceptions – cordial, juice and soft drinks have no place in the diets of children.

After working with children and their weight issues for more than 10 years, one thing I have learnt is that we have to leave children with a positive view of nutrition. This means combining what we them to eat to ensure optimal nutrition and weight control, along with foods that are child friendly. Once the lunchbox has a firm base, with less sugar from fruit, white bread and snacks and focuses more on vegetables, lean proteins and just 1 snack food, a perfect balance is achieved. Try working towards this lunchbox balance with your kids this school year, it never fails.

Making 2012 healthier and happier

2011-12-29T11:49:00.000+11:00

If you are one of the many who are all too ready to bid 2011 goodbye, it is the perfect time to reflect and consider what may help you to build a happier and healthier 2012.

Sitting with clients for many hours each day, discussing health, diets, weight loss, mood and wellbeing gives me great insight into what makes some of us happy, fulfilled and satisfied, and others not. So, as we move into a bright and shiny New Year, here are my best tips on how to make 2012 a happy and healthier one.

1) Be strict with your time
While we all have 24 hours a day, some of us use this time much more constructively than do others. Time is our most precious resource, and yet too often we fritter away time on pointless meetings, unfulfilling social engagements and doing mindless tasks. If you can, set aside at least 30 minutes each day where you can simply be; free from demands, technology and stimulus. More importantly, be strict with your time in general and if the engagement is not important, be brave enough to say no – as you time may be best used elsewhere.

2) Take a break from technology
This may mean switching off your phone after hours, or having a cut off time from the computer. It may mean no television in the bedroom, or it may mean walking to work minus the music. Whatever ‘a break’ means for you, your brain needs a break. It needs a break to think, reflect, ponder and dream. Constant stimulation can distract from important thought processes and disrupt sleep and crucial relaxation time. Even if it is just an hour a day, ‘a technological break’ will benefit both your cognitive functioning and your health.

3) Seek out nature
For those of us who live in busy cities, the rushing, the traffic and the intensity is enough to send anyone crazy – aggression, anger and frustration becoming a ‘normal’ part of the day. One of the most powerful things we can all do to help get some balance within busy lives is to regularly seek out nature. Whether it be a beach walk each morning, a trip to the bush once a month or a regular weekend away, spending time in nature is proven to improve well-being.

4) Prioritise activity
There comes a point where keeping fit and healthy is less about aesthetics and more about being able to do the things we want to do. Incorporating daily exercise or even movement poses only benefits when it comes to health, movement, mood and well-being. The truth is that knowing this is not enough, activity needs to be scheduled or it will never get done. Aim for 30 minutes a day as a rule.

5) Get some sunlight
Low levels of Vitamin D are becoming increasingly common as we spend hours of our day indoors and cover up aggressively when in the sun. The issue is that low Vitamin D can make you feel as if you have been hit by a bus – with low energy, constant fatigue and low mood - knowing this, make a real effort this year to get some sunlight every single day.

6) Drink less alcohol
While there is nothing wrong with a glass or two of wine, drinking more than 1-2 alcoholic drinks, every single day is a bad habit not a positive life addition. Drinking too much, too regular is bad for your health, your weight and ultimately your motivation as time spent in an alcohol haze prevents you from doing the things you know you should be doing. Develop your own alcohol rules, in which you actively control your intake and aim for at least two alcohol free days each week.

7) Eat less sugar
It may surprise you but the truth is that you do not need to aggressively diet to control your weight. All you need to do is develop some strong dietary habits and one of the most powerful habits is to cut back on your sugar intake. Whether it is via added sugar, sweet treats, juices or white bread or processed breakfast cereals, the less sugar and sweet foods you have, the less you will want and that is good for the hormones that regulate your weight, long term.

8) Go for quality time
It may be your husband, your best friend or your soul mate but spending quality time, at least once each week with someone very important to you is a crucial aspect part of your day to day well-being. We all need someone we can talk to, share our most intimate thoughts with, someone who is ‘on our side’, unconditionally. Once you are lucky enough to have this person, make regular time to spend with them.

9) Avoid shopping centres and school driving zones at all costs
We all know that stress is a natural part of day to day life, but actually putting ourselves in situations in which we are bound to experience much stress from other people’s children, traffic, other people rushing and mass consumerism are best avoided. Shop out of hours, drive the long way around and spend less, trust me, this is the one you will be most grateful for.

10) Look after yourself
So many of spend each day just trying to ‘make it through’ that we forget how important it is to ‘self-care’. In fact, the better we are at ‘self-care’, the better space we are in to be better partners, carers, friends, parents and workers. Schedule time each and every week for your own self-care – a massage, pedicure, trip to the movies, counseling session, trip the gym or a coffee at the local shop – simply time to relax and enjoy. You can find 30 minutes but you need to prioritise it and everyone around you will also benefit.

Wishing you all a fabulous and fulfilling 2012!

Susie – December 29th 2012

A letter to my clients this Christmas

2011-12-20T18:37:00.001+11:00

You know I love you all dearly – many of you I have seen for many months if not years and feel as if I know you as well as I do 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.

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?

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.

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.

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.

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.

With Much Love and Kind Thoughts at Christmas

Your Devoted Dietitian

Alcohol management

2011-11-28T19:39:00.000+11:00

It is likely that you have already noticed an increase in your alcohol intake as we head towards the warmer months and whether this is a few extra beers over the weekend, or a couple of cocktails as you catch up with friends at the end of the day it does mean more calories, and ultimately more calories = weight gain. So here is how you manage your alcohol intake over the party season and prevent unwanted weight gain in the process.

1) Be firm and do not look as Christmas as an excuse to drink too much. Remember that 1 alcoholic drink = 1 slice of bread in calories so count your drinks and know your limits.

2) Know that spirits served in a tall glass, with lots of ice and a low calorie mixer such as soda or diet soft drinks are your lowest calorie option with 80 calories per glass. This is compared with a large glass of wine or beer which contain between 120-140 calories.

3) Eat something an hour before you head out and drink 500mls of water as you will drink far less if you are not hungry and hydrated.

4) Differentiate special parties from everyday drinks and catch ups after work and indulge for special occasions but be strict with day to day catch ups.

5) Remember that for every “big” night you are looking at 2hr the gym to burn the calories off and do extras where you can to compensate.

The Christmas rules

2011-11-22T13:41:00.000+11:00

It may seem a little early but the reality is that many of us will start the Christmas party season very soon, and hence we need to be on top of things if we are going to prevent weight gain over the next 5-6 weeks. So, here are the rules, guaranteed to keep your weight under control if you want it to be.

1) No mince pies until Christmas Eve. With more than 250 calories and at least 10g of fat per pie, these Christmas treats need to be consumed sparingly.

2) Under no circumstances are you to skip training – in fact, if you can afford to you should be doing extras to compensate for the extra calories you will be consuming.

3) Eat light if you are going out – this means soup or salad for the other meal of the day.

4) Always eat a snack before you go – a Body for Women protein shake or bar, nut bar + 1 vegetable will ensure you do not arrive at any function starving.

5) The 5 canapé rule – 5 canapés equates to a meal worth of calories so make sure you are counting.

6) An alcohol limit – it may be just on weekends or for the very special Christmas parties but create your own rule and stick to it.

7) Christmas foods at Christmas only – this means all the extra chocolates, nuts and other Christmas foods be kept until…..Christmas.

8) Quality over quantity – commit to enjoying it if it is very good quality but don’t waste calories on poor quality party snacks, chocolates and lollies.

9) The extra walk – for any big parties, commit to an extra walk the next day to compensate.

10) the 2 vegetable rule – this is not just a Christmas rule but munching on 2 vegetables a day will help to keep you full so you are less likely to overindulge in rubbish.

Why adding salad is futile

2011-11-16T07:39:00.001+11:00

Whenever I am woken by the telephone at 6am usually it is the radio calling for an early morning interview, inevitably because one of the fast food chains has promoted a new initiative and yesterday it was McDonalds starting to offer salad as well as fries when you order a burger.

There are so many things that run through my dietitian’s brain as I contemplate this to decide if it is indeed a good idea. Surely any promotion or initiative that encourages the consumption of more salad and / or vegetables is a good thing, ultimately giving consumers the option to make a healthier choice should they want to? Hmmmm, maybe but offering one small good thing as part of a much bigger bad thing ie eating a fast food meal, does not make the fast food meal any better. In fact, it could actually make people feel better about eating the fast food meal, which is not a good thing.

Then, while having the option available to choose salad instead of fries may result in some people ditching the fries in favour of salad, I would be more inclined to think that the majority of people who are going to a fast food chain are not looking to swap their order of fries for a salad. If in real terms this means that McDonalds sell 1 salad for every 50 serves of fries, it would suggest that such a tactic from McDonalds is merely ticking a box of ‘looking like” they are trying to do go by the health of all Australians as opposed to actually doing any good at all – there is a big difference.

And then we have the issue of quality. If you have seen a healthy choice at a fast food chain recently, you may have noticed they do not tend to be the most desirable looking menu options. A minuscule serve of soggy lettuce and chopped tomato costing more than $3 hardly appetizing compared to sizzling meat patties, melt in your mouth burger buns, sugar twists of fat known as a McFlurry and the far more affordable $2 lunch deals. I am a dietitian and I would not pay the money for the salads that are served in McDonalds.

So while another marketing executive is likely to be patting themselves on the back this afternoon as McDonalds has again grabbed the headlines with its “salad offering”, here are some things to consider next time they really want to grab a health headline properly. McDonalds sell 1 million meals a day in Australia. All that would be needed to improve the nutritional quality of the current McDonalds menu items and indirectly the health of all Australians would be to add more salad to all the burgers on the current menu, improve the quality of the bread the burgers are served on and for the fifteen year old servers to stop asking everyone to upsize their order and buy more the high fat, high carbohydrate foods they do not need. It is not rocket science McDonalds and you are also likely to save a whole lot of salad that no one is going to eat in the process.

Why am I not losing weight?

2011-11-03T11:24:00.002+11:00

Why am I not losing weight? - Perhaps the most common question from clients who appear to be doing everything they can to support weight loss. They are going to the gym, cutting back on carbs and not drinking during the week and yet the kg won’t seem to budge. Here are the most common reasons that you may not be losing weight with the good news is that all of these factors are very easy to adjust and get things moving the right way on the scales.

You are eating breakfast too late in the day
One of the most important things you can remember when it comes to weight loss is “the earlier you eat breakfast, the better”. Waiting until you get to the office to enjoy the first meal of the day is a little late when you consider that breakfast fires up the metabolism for the day ahead. So if you are waiting until 8 or 9 to enjoy your eggs, oats or shake, shift it forward an hour or two and get that metabolism firing.

You are training inefficiently
It may sound harsh but the longer you have trained, the more you are going to have to push yourself in order to achieve the same calorie burn you did initially. Change things around with your training as much as you can and focus on working out intensely for just 20-30 minutes burning 200-300 calories in this time. Change the settings on the machines, swap the order in which you do your cardio and/or weights and swap between different machines and classes. When you have trained for many years, sometimes all you need to do is change the type of training and intensity to get things moving again.

You are having too many extras
An extra coffee or two here, a biscuit there and there you have the difference between losing weight and not. If you doubt what is really going in your mouth spend a day keeping a record of everything you eat or drink. Sometimes the simple act of becoming more mindful is the difference between a few extra hundred calories a day or not.

You are sitting down too much
While it is great to commit to regular training, if you then spend the remaining 14 hours of your day sitting, you are completely negating the benefits of training completely. Start to wear a pedometer and become more aware of how much (or how little) you really are moving. Try and avoid hours sent lying in front of the television at night and get outside at lunchtime and move around because the more you move, the more you burn.

You are overdoing the coffee.
There is nothing wrong with a coffee or two each day but if you find yourself constantly sipping on a latte for most of the day, therein lies the problem. Not only are liquid calories a nightmare when it comes to insulin release and weight gain, but we rarely compensate for them, which means they become extras that many of us do not need. Enjoy your milk based coffee with your meals or as a snack and drink only water or herbal tea inbetween.

Why I prefer people eat vegetables instead of fruit

2011-10-17T11:14:00.003+11:00

It may surprise you to hear that I, even though I am a dietitian,hate apples. I am not sure if I hate them because my mum sent me with one for recess on my first day of school when everyone else had potato chips, or because I find them sickly sweet, but whenever I see a dietitian’s logo featuring an apple, I feel slightly nauseous. In fact, whether it is an apple, an orange or even a mango, give me a vegetable in its place any day. It is not that I do not like all fruit, I simply prefer vegetables.

Now, you do not need a science degree to work out that fruit is very healthy. Packed with fibre, vitamins and minerals as well as being low in calories, fruit is a great snack choice. But the truth be known, if it came to choosing between fruit and vegetables, I would go for veges any day.

Before you get outraged that a dietitian would dare not talk about apples in anything but glowing terms I want you to consider this. Fruit, whilst being healthy contains far more calories and sugars than vegetables, with fewer health benefits. It is much easier to eat numerous pieces of fruit each day than it is to eat too many vegetables, and most clients I see for weight loss are eating far too much fruit, and far too few vegetables.

Vegetables make the perfect snack. They are generally not sweet, so you are not tempted to eat more and more of them. They are bulky, so they fill you up. They have virtually no calories but are so rich in nutrients that they are one of the few types of food that are actually linked to a reduced risk of developing some types of cancer long term.

So next time you go to grab a piece of fruit as you try to be “healthy”, grab a vegetable instead and your health, your weight and your tummy will benefit long term.

Vegetable/Salad (per cup, raw) Total Carbs (g) Total Cal
Broccoli <1 20
Pumpkin 1 70
Carrot 7 45
Tomato 4 30
Red capsicum 4 30
Cucumber 3 16
Peas 10 100
Green beans 3 30
Beetroot 10 60
Celery 1 15

Why it is irresponsible to sell Cheezels for 95c

2011-10-07T15:01:00.002+11:00

We all love them, and if you are as old as I am you are likely to have grown up with the brightly coloured, extruded party snacks affectionately known in this country as “Cheezels”. I love these tasty little treats as much as you do, memories of childhood birthday parties and all things 80”s triggered at the mere thought of these little morsels, but my 7 year science degree still tells me that there are few foods as nutritionally nasty as the humble Cheezel. Packed with colours, flavours and a hearty dose of saturated fat, Cheezels are usually featured on my “worst supermarket foods” list which is why I was horrified to see them on sale at Woolworth stores last week for just 95c a box.

Now, before you tune out under the heading of “diet Nazi” I am the first to agree that there are times when we all eat foods that are not the best for us nutritionally and there is nothing wrong with this. At the end of the day we are all in control of our own destiny when it comes to our body weight and our health long term and the food decisions we make on a daily basis are no one’s business but our own. The issue I have with this situation is that there is a big difference between choosing to take home a packet of potato chips each week and one of our biggest supermarket chains actively encouraging their customers to buy a food that is of extremely poor nutritional quality by selling it at an exceptionally cheap price as well as giving such a product enormous exposure by placing it on eye catching stands at the front of the store. And it was not just one Woolworth’s store, from my research I am led to believe that Cheezels were on sale last week for 95c in numerous city stores throughout the state.

Whether the government will admit it or not, our two largest supermarkets have enormous power when it comes to influencing the health and nutritional intake of the country. If Woolworths sell Cheezels for 75% less than the cost of a punnet of blueberries, which do you think people buy? Similarly, supermarkets do not advertise 2 for 1 deals on chocolates, chips and biscuits because sales do not increase, what our supermarkets choose to discount, advertise and locate in prime store position absolutely influences what we buy when we visit the stores.

Given that 60% of Australian adults and up to 30% of Australian children are overweight or obese, aggressively marketing high fat, low nutritionally quality foods in such an overt fashion are completely irresponsible. It is ignoring the health battles of Australians, it is putting parents in the challenging situation of having to deal with the kids demands for these foods and it is leading us to eat much greater amounts of bad fat and calories than we would have if the foods where not placed directly under our noses, costing next to nothing.

Wollies, it is not the Australian peoples fault you bought too many Cheezels and now you have to get rid of them so please think about the health of your customers and stop trying to pass the crap onto us. Oh, and lift your game altogether when it comes to your 2 for 1 deals which encourage your customers to buy more soft drink, biscuits, confectionery and chocolate and your advertising campaigns that portray you as holier than thou, ignoring these other blatant opportunistic tendencies. You know you could use your power to really help improve the health of the Australian people, so why not give that a go, and leave the Cheezels out of it.

Should we have a fat tax?

2011-10-04T11:57:00.003+11:00

As our very own PM knows all too well, nothing can alter public opinion as quickly as talk of another tax can, and as expected after the relatively fit and health Danes announced this weekend that they would be adopting a “fat tax”, it seems that many thin and fat Aussies are more than happy to share their thoughts on the subject.

A “fat tax” is not a simple concept, it involves closely examining the nutritional profiles of all foods that are relatively high in fat, whether it is full cream milk, processed snack foods or fried fast foods to determine what is the best and fairest way to isolate those that are contributing significant amounts of “bad fat” into our diets. The tax has to consider natural sources of saturated fat such as those found in dairy foods and meats, as opposed to those simply used to process and make high fat foods as well as considering foods that may be high in fat but which may be made using “better” types of fat. What has resulted is a tax that targets foods which contain >2.4% saturated fat, and only the saturated fats that result from processing the food, as opposed to that which naturally occurs. This means that in the case of a burger, the saturated fat of the meat is not taxed, only the oil used in making the burger.

At this point in time, bureaucratic groups step in and argue that such a tax is unfair to those from lower socioeconomic groups, as they are the ones who end up paying relatively more for foods high in fat. It is the point in which consumer advocates hop on their high horse and argue that we should not be making unhealthy food more expensive rather healthy food cheaper. It is also the time where anyone in general starts to complain about all of our taxes including the more than 10 year old GST and of course, the carbon tax.

So here is the newsflash. Australia is one of the fattest countries in the world and high fat, fast food is cheap and readily accessible. Despite slightly increased government spending which has targeted obesity in this country, we are no thinner. Public health messaging is not working, we need more drastic action and we need it now, and most importantly, we need some $ to pay for the health costs associated with obesity long term.

In case you have not heard, it is almost impossible to make healthy food cheaper, if you want that food to come from Australia. Our farmers are already doing it tough and with two major supermarket chains monopolizing the food market, there is little room to move in terms of the cost of fresh and healthy food for the bulk of the population. On the other hand, increasing the price of high fat, calorie dense, nutrient poor foods including fast food, pastry, snack food and full cream dairy is a viable option. It makes unhealthy foods less accessible as well as creating an income stream to pay for the enormous long term health costs of a diet high in saturated fat. Indirectly, it also encourages our major manufacturers and ultimately food controllers of processed and fast foods to consider the quality of the ingredients they are using to make our food, and ultimately shift towards ingredient options that are lower in saturated fat.

We could talk forever about how unfair it is, how a fat tax ignores the health effects of sugar, and how disadvantaged groups are being unfairly targeted but at the end of the day, life is not fair and perhaps it is worth remembering that you are only taxed if you buy the crap food, simple as that.

To Dukan or not to Dukan?

2011-09-13T09:09:00.003+10:00

Any bestselling diet whether it be Atkins, South Beach or the Dukan will create headline news, as the millions and millions of overweight adults around the world search for the elusive answer to their long term weight issues.

In turn, any heavily marketed diet will also warrant much criticism, from both health professionals who revert to their standard line of, “you need to eat healthy, low fat food and exercise if you want to lose weight long term”, as well as from unsuccessful losers who love nothing more than to blame yet another program for their failed attempts at weight loss.

The Dukan Diet has sold more than 3 million copies worldwide, which would suggest there may be something we can learn from the program when it comes to weight loss. A closer look at the 4 phase regime reveals that it is simply a high protein plan initially followed by the gradual reintroduction of a small amount of wholegrain carbs and plenty of fresh fruits and vegetables – basically a French style of eating with a couple of cheat meals in which you can enjoy your wine, pastries and dessert. The novel factor is of course the weekly return to a protein only day, very similar to following a day of low calorie eating. So if it is so basic, why has the program gained such popularity?

I have worked in the area of weight loss for both children and adults for more than 10 years, and all that weight loss talk has taught me a few key things about human beings and their approach to weight loss. The first thing being that even though you and I both know that weight loss comes down to calories in versus calories out, this message does not sell. To be able to win the attention and adherence of our clients we have to be able to sell a quirky “product” which is exactly what Dukan does. Next, the diet must get results immediately or our fast based, instant gratification fuelled clientele will nto be back – again Dukan uses the protein only approach to kick start weight loss. And finally, for anyone who works in weight loss, you will know that in a number of cases the calories in versus calories out approach to dieting does not always work. In fact, for a large number of metabolically challenged clients, those with insulin resistance, PCOS and pre diabetes, if anything a high carb, low fat traditional diet approach is perhaps the worst thing we can offer. A diet such as Dukan does give you an opportunity to significantly alter the profiles of carbs, protein and fat and often induce weight loss in individuals who thus far have been unsuccessful in losing weight using a more traditional approach.

So, what do I think as a nutritionist about the Dukan approach? Personally, I could think of nothing worse than eating only protein for a day and would rather carry a few extra kg than put myself through this deprivation. For my client though, it is a different story. I have used more extreme diets including Dukan in my practice, particularly for clients who have severe metabolic issues after years of dieting with good results. It is not the only answer but can be an option for those who have tried a range of other approaches with no results. They do not necessarily do it forever, but compared to some of the diets and detoxes out there, Dukan is a viable option, at least in the short term to shift weight initially.

Whenever a new program comes out and health professionals step onto their soapbox whining about the issues with the latest diet craze, without proposing any other viable options for those people who need to lose weight quickly, I always keep in mind that it is not my job to tell them how to lose weight but to help them lose it and if Dukan can help in times, so be it. It is a diet, not a political empire and as long as it does not cause undue damage what is the big issue?

Should vending machines be banned?

2011-08-21T12:21:00.001+10:00

Last week I consulted a female professional for weight loss. My client works 12+ hour days, largely desk bound in a role she studied for more than 5 years at university to be able to do at an international firm. Since beginning work in this industry more than ten years ago, my client has gained more than 20kg. Daily life consists of dragging herself out of bed in order to get to work as early as she can, hour after hour spent at a desk or in meetings, grabbing food on the run. She is lucky to leave the office by 8pm, and dinner is generally a takeout meal before she collapses into bed 6 or so hours before she does it all again. My client makes great money but she eats poorly, feels dreadful, has little time to exercise and has not seen the sun for some time.

Unfortunately this story is not so uncommon – for men and women alike trying to make it in the corporate world, lives like these are becoming the norm and health as a result is suffering long term. The suggestions in today’s media to ban vending machines from workplaces in order to help to solve the obesity crisis amongst Australian adults simplify a much larger issue - a larger issue that has seen our work taking precedence over health, welling and ultimately our lives.

If workplaces continue to expect and demand long working hours, there is a reciprocal requirement that they in turn provide support for the health of their staff members. Healthy food must be provided in house, exercise classes, walking groups and an on site gyms mandatory and health checks freely available in order for staff members to monitor their weight, blood pressure and heart disease risk factors routinely as to protect their health long term. Most importantly, middle level management who deal with the staff on a daily basis must be supportive of these initiatives. Leaving the office for fresh air, flexible working hours and taking time out to eat a nutritionally balanced lunch should be encouraged, not looked upon with disdain and judgment.

One of the biggest issues we face in attempting to enforce such positive health initiatives in private industry is that employees have been overworked with few benefits for such a long time, that such conditions are considered the norm. Few large companies can honestly say that they provide a “healthy” work environment, instead doing the bare minimum to tick an OH&S box that they are doing “something”, no matter how insufficient the “something” may be. A lecture once a year on eating healthy is nothing compared to an on site café that actually proves the food at cost.

Is it an employer’s job to look after the health of their staff? Absolutely, if the employer is demanding extreme work hours which place unreasonable time demands on their staff. It is a cop out to claim that large companies are struggling – a brief look at the profit margins of some of our largest employers of Australians around the country record billion dollar profits year after year, so surely a little more investment in the staff is not an unreasonable request? Healthy staff means happy staff which in turn means productive staff; it is as simple as that and the vending machine is just the beginning

To muesli or not to muesli?

2011-08-17T16:56:00.003+10:00

For many, it comes as a surprise that muesli may not be the best breakfast choice, particularly if you are wanting to lose weight. CHOICE today released a report in which more than 100 different types of muesli were reviewed, and reported that a large number of mueslis commonly marketed as "healthy", "low in sugar", "wholegrain" and "nutritious" are actually packed full of carbs, fat, sugar and ultimately calories.

The issue with muesli is that while it is "healthy" built on grains, nuts and fruit, it is the culmination of high calorie, high fat ingredeints that result in a product that is exceptionally healthy but so full of calories that you could run to Perth and back. The reality is that most of us spend the bulk of our day sitting down, which means our favourite muesli is simply too high in calories to be enjoyed every day.

One of the biggest issues is that an ideal serve of muesli is just 1/3- 1/2 cup, yes, that little but most of us polish off at least double that amount as well as yoghurt, milk and fruit to top it all off. If you do love your muesli, to choose one that is not so high in calories, aim for varieties that contain just 20g of total carbohydrates per serve, and <3g of saturated fat per 100g. Skip the varieties that contain dried fruit, which are packed full of sugar and remember that if you choose one with nuts, you do not also need nuts during the day, as nuts are high in fat and you CAN eat too many.

My personal favourite is definitely the Carman's Fruit Free, primarily because the brand uses a lot of sunflower and pumpkin seeds, which are expensive but which increase the polyunsaturated fat content of the muesli. Most mueslis are packed full of monos, which we get plenty of from avocado, olive oil and almonds, but the polys are rare. Then if you need a gluten free muesli, you cannot go past the Brookfarm.

24hr before the City2Surf-What should you be eating?

2011-08-13T08:51:00.001+10:00

With less than 24hrs to go until the big race, preparation thoughts can now turn to getting your nutrition right so you are optimally fuelled for a 14km run or walk. While ensuring that your muscles stores of glycogen are at their best, for the more recreational athletes, this does not mean you have to carb load as if you are a marathon runner to prepare. All you need is a couple of light, carbohydrate rich options later today as well as a good pre run breakfast to get the most out of your City2Surf.

While events that are longer than 90 minutes of high intensity such as marathon running or triathlon do warrant a carb load, shorter events simply need a good meal the night before and morning of an event.

Today choose carb rich options for both your lunch and dinner to ensure you top your muscle fuel stores up tonight. Good options include some pasta or noodles with a little lean chicken or fish, a few vegetables with a large glass of 100% juice to go with.

Next but most importantly it is imperative that you do eat something before the run, and high GI carbs such as bananas, sports drinks and lollies will not cut it, as their energy peak will last just 30-60 minutes, and it is likely to be several hours before you actually start your event.

Light but carb rich breakie options that will not sit on your tummy include a plain breakfast cereal such as Weetbix and skim milk, some peanut butter or eggs on toast or a liquid meal drink such as an Up and Go. If you find that you really struggle to eat before a run, try a small amount of an energy bar or even a skim milk coffee. Ideally we will eat something 90-120 minutes before a run to get us through the hour or so of running/walking. If though you do need to get out of bed at the crack of dawn to make it into the city, you may need a top up snack an hour or so before you run. Good options include 1 slice of white bread with peanut butter, small skim milk coffee, protein/carb energy bar or a liquid drink such as Up &b Go.

Most importantly is the need to keep well hydrated. Drink plenty of water today and if you are prone to cramping, add some Hydralyte to your water bottle to help prevent cramps as well as aid hydration. Remember, for the vast majority of us, sports drinks are not necessary and are simply giving you extra calories that you are likely to actually wanting to burn during the big race. Stick to water, take a bottle with you to sip on before the run and enjoy every minute of the race you have worked so hard to prepare for.

Are you a food addict?

2011-08-08T10:41:00.001+10:00

Food addiction is a topic that comes up rather frequently in weight loss chat rooms and diet blogs as individuals struggling with their weight will describe a state in which they feel completely out of control with their food and their eating. Descriptions of this out of control behaviour include eating frenzies in which entire cakes, packets of biscuits and large blocks of chocolate are eaten to pre-planned binges with large amounts of food purchased for the sole purpose of eating for comfort and a sense of extreme fullness that accompanies it. So, is food addiction real and if so, what causes it, but most importantly, how can we manage it?

A component of a perceived “food addiction” will be behavioural, while other parts psychological as well as physiological. For example, the complex taste mix of fat and sugar found in cakes, biscuits, chocolate and fast foods will over time prime the brain to crave more and more of these foods if they are regularly consumed. For individuals who are psychologically vulnerable e.g. those who are lonely, depressed or just bored, who then may start to self-medicate with food, a potential link may be formed in the brain between the tastes of these foods and symptom i.e. feeling better. Then, in addition to these variables we may also have the powerful early programming which taught us as children that we will never be thin, or that you eat to self soothe. Such early teachings exist in the subconscious, driving us towards these behaviours when we are most vulnerable.

So, the real cure to food addiction is threefold. Firstly you need to eliminate the craving response from the brain by going cold turkey. Secondly, you need to keep psychologically engaged and thirdly but most importantly, you need to identify when you are most vulnerable and repeatedly practice not indulging yourself that will take nothing but patience, practice and time. Just as an AA member may state, “I have not had a drink for so many days”, so too becomes the mantra for those with “food addiction” - “I have not had a binge for …… days”. A rather harsh intervention perhaps but one that will ultimately free you from the addictive foods, the guilt and give you your life back.

The smart way to eat out

2011-07-31T15:27:00.002+10:00

The smart way to eat out

Increasingly busy lifestyles, long working hours and numerous daily commitments mean that eating out has become a routine part of modern life. Unfortunately for those who enjoy a restaurant meal, it is likely to mean extra kilojoules thanks to the mix of larger portion sizes, the heavy use of oil, butter and heavy sauces as well as numerous courses. Here are my top tips for eating out without weight gain.

Choose your cuisines carefully
Indian, Chinese and Thai foods in particular tend to be extremely high in fat, due to their overt use of high fat sauces such as coconut milk and batters, as well as the large volumes of oil used for frying a range of menu options. When high fat curries and fried foods are then eaten in conjunction with large amounts of white rice, noodles and breads, it is easy to see how a kilo joule overload can result. Ideally such high fat cuisines need to be consumed sparingly, just once or twice a month.

Look for the light options
Japanese, Greek and even Modern Australian cuisines as these options tend to have a much wider range of menu items that will allow you to make healthier choices. Any sort of raw fish, grilled meat or seafood will be a great choice, especially when teamed with a large portion of vegetables or salad.

Size is everything
The truth be known, if we simply ate smaller portions of everything, far fewer of us would have a weight problems. Few of us really need both an entrée as well as a main course and for most of us an entrée sized portion of heavier foods such as pasta or risotto will be more than sufficient. If the serves of pasta, rice or meat are far larger than you need, before you start your meal, visualize how much of the portion you have been served you will eat and then take the excess off your plate and share with your fellow diners.

When it comes to desserts, no one is saying that you have to avoid them completely, but remember that the most pleasure of a dessert is gained in the first few mouthfuls, so if you really spot something you love on the menu, share with as many people as possible.

Vegetables, vegetables, vegetables
One the biggest issues with meals consumed away from the home is that they rarely contain the amounts of vegetables or salad that we need for good health and to help us feel full and satisfied. Even though they can be expensive when ordered as sides, it is worth ordering extras to help bulk up your meal so you are not tempted by extra chips or bread.

Top Tips for Eating Out
Never go to a restaurant starving; have a small snack 1-2 hours to take the edge off your hunger

Be directive with friends when they are making restaurant choices – remember that both Indian and Thai foods are exceptionally high in fat.

If you love eating bread, try doing what the Italians do and take the middle out and just enjoy the crust.

Order as much extra salad and vegetables as you can afford to bulk your plate up

Aim to be the last diner to finish your meal, eating slowly, placing your knife and fork down in between each mouthful and chewing everything well.

Be mindful that restaurant foods are likely to be very salty, so drink at least 3 glasses of water throughout the course of the meal to help flush

How to have your cake and eat it too!

2011-07-18T16:14:00.001+10:00

At times, most of us will indulge and eat something that has far more calories than we need. A sweet treat with a cup of coffee and a chat with a favourite friend can be one of life’s simple pleasures but also one of life’s calorie overloads if we are not careful. Here are the best and worst sweet treats to enjoy with your coffee, so you can keep the calories as controlled as you need to.
Sweet Treat Fat per serve Carbs per serve Calories per serve
Banana bread 25g 70g 580
Choc Brownie 22g 25g 300
Muffin 34g 90g 700
Cheesecake 25g 30g 400
Friand 10g 17g 160
Subway Cookie 10g 30g 210
Small Cupcake 6g 20g 150
Large Cupcake 20g 40g 350
Biscotti 1g 5g 30
2 Paradise VIVES 2g 17g 90

Getting your recovery right for City to Surf

2011-07-17T15:51:00.001+10:00

Contrary to popular opinion, you do not need to be an elite athlete to benefit from recovering with the right fuel mix after training. In fact, if you are training several times each week as you prepare for the City to Surf, in addition to balancing work and family commitments, a good recovery program is exactly what you need to ensure you have enough energy to maintain your hectic schedule over the next few weeks.

The benefits of optimal recovery practices for elite athletes are well documented; improved recovery times, reduced muscle soreness, improved follow up sessions and lower levels of fatigue which can be demonstrated in the investment most elite sporting clubs give to optimal hydration, nutritional and supplementation strategies post training and competition. The physiology of recreational athletes is no different and hence optimal nutritional practices to promote muscle recovery are also likely to benefit any athlete who is running training for an hour or more on most days of the week.

Societal trends towards a lower carbohydrate style of eating, especially throughout the second half of the day, can represent a high risk situation for any runner who is clocking up the kilometres. While you may feel that you are burning few calories at work in front of the computer, or watching television later in the day, if your schedule also includes an hour or two of training on most days of the week, you will still be depleting your muscles of glycogen. Failing to then replenish these stores, particularly overnight after late afternoon or early evening after a late afternoon run or treadmill session, means that not only are you likely to be starting the next day with inadequate muscle stores of fuel but you are leaving the body in an energy depleted state hence potentially compromising both immune function and athletic performance.

Research has repeatedly shown that there is a key window of opportunity when it comes to muscle recovery. It is known that muscle glycogen restoration is significantly enhanced when a mixture of both carbohydrates and a small amount of protein is consumed within 30 minutes of finishing a session. From a practical perspective this means that waiting until you return home to a carb free dinner of meat and vegetables may not be the best thing to do by your body. Instead, taking a compact, nutritionally balanced snack that contains both carbohydrates and proteins such as dairy snacks or bread with a protein rich filling such as peanut butter, tuna or cheese and consuming it immediately after your session will not only ensure that your muscles have the best opportunity to recover prior to your next session but allow you to keep your dinner light if you choose.

Recreational athletes wanting to shift body fat but who have cutting carbohydrates at been night may also find that including a controlled portion of low GI carbs such as pasta or sweet potato may actually enhance fat burning – remember, active people do need some carbohydrate to promote optimal fat metabolism.

While high GI supplementary sports products including get shots, sports drinks and bars are regularly promoted to be the best choice when it comes to recovery, for recreational athletes, the high carbohydrate loads of these products, without the extra recovery benefit of protein mean that although you get a bit of sugar, you get a whole lot of extra kilojoules that you may not need. For example, a bottle of sports drink contains 30+ grams of carbohydrates per bottle without protein and >1000kJ as opposed to a liquid meal drink which contains a similar amount of carbohydrates with the added benefit of protein for far fewer kilojoules. So, choose such concentrated gels and sports drinks for long, endurance events such as the marathon and leave the more nutritious options as your daily recovery food options of choice.

The second important component of optimal recovery is ensuring you drink enough fluid once your session is finished to fully re-hydrate. While many of us are in the good habit of drinking plenty of fluid when training, the importance of hydrating for a number of hours after finishing training is often overlooked. Get into the habit of weighing yourself before and after long sessions to determine how much fluid you are losing. Remember, you will then need to drink 1 ½ times the amount of weight you have lost to fully replace your fluid losses and optimally re-hydrate to be ready for your next session.

Top recovery snacks
½ Peanut butter sandwich on grain bread
Low fat chocolate milk
Tub of yoghurt
Eggs on wholegrain toast
Protein/Carbohydrate snack bar
Skim milk coffee
Liquid meal drink such as Sustagen or Up & Go
Dried fruit and nut mix
Fruit salad and yoghurt
Sushi Roll

Recovery Shake
Recovery shake
250mls skim milk
3 teaspoons Vanilla Whey Protein Powder
1 cup frozen berries

The best oil?

2011-07-12T16:22:00.002+10:00

A few years back we were all told to cook with vegetable oil, then we switched to olive oil and now there is an entire range of oils to choose from including rice bran, avocado and macadamia oils all reported to have various health benefits. So, which oil should you use, when should you use it and most importantly, how much should you be having for good health long term?

If you model different diets, and are aiming to include just 40-60g of good fat in your diet a day, with equal amounts coming from saturated, polyunsaturated and monounsaturated fats it becomes easy to choose the right oil. Generally speaking, if we eat avocado, nuts and olive oil already, we tend to get more than enough of the monounsaturated fat. We tend though to be a little low on the polys – and the polys have numerous benefits for the health of our cells. For this reason, only using olive oil means that unless you are eating walnuts every day, you are unlikely to be getting enough polyunsaturated fat. As you can see from the counter below, simply using sunflower, rice bran or canola oil occasionally will help to bump up your intake of these fats, and give you a better fat intake profile for your health long term.

Oil (per 20g serve) Sat Fat (g) Mono Fat (g) Poly fat (g)

Olive Oil 1.8 10 1.2

Canola Oil 0.9 8.2 4.1

Sunflower Oil 1.4 2.7 8.9

Peanut Oil 2.3 6.3 4.3

Rice Bran Oil 3.0 9.0 7.0

Avocado Oil 3.0 12 1.5

What do dietitians eat?

2011-07-11T10:35:00.002+10:00

I am often asked what I eat and as much as I would love to be a diet purist I do really like to eat, especially savoury sancks like cheese and pate. On a daily basis though, I do try and make sure I eat as many vegetables as I can, and also support good Australian companies where I can by buying products that contain as few additives as possible, and which give superior nutritional properites than products that tend to come from larger multinationals.

So, here are the products you will always find in my cupboard

1) Lipton jasmine green tea bags

Green tea can be a little harsh but these Jasmine tea bags are my favourite – I drink a cup of green tea after each meal and while I am up at night writing.

2) Rye Cruskits

One of the lightest crackers available in terms of both carbohydrate and calories and a lighter alternative to bread when I am seeing clients all day.

3) Burgen Soy & Linseed bread –

The best bread on the market and eaten daily with an egg for breakfast

4) Go Natural Nut Delight Bars

The best nuts bars on the market with a perfect mix of carbs, protein and good fat.

5) Body for Women Protein Powder

I helped formulate this product and am very proud of it – a great way to bump up your protein intake throughout the day

6) Light Jarlsberg Cheese

The tastiest cheese, with the lowest fat content, eaten with Vegemite on toast regularly.

7) Partner Foods Roasted Broadbeans

I love these tasty snacks and try and et them instead of Grain Waves when drinking wine.

8) Maggie Beer Pate

I have loved pate since I was a little girl and this is as close to my mums as I can find and rich in iron (let’s not talk about the fat).

9) John West Smoked Oysters

Another love since childhood, rich in zinc and we snack on them before we go dancing.

10) South Cape Marinated Feta

Another love with sliced cucumber on Rye Cruskits

11) Multigrain Weetbix

High in soluble fibre which keeps you feeling amazing inside, I always take a box when I go travelling.

12) Jalna Natural Yoghurt

The best yoghurt on the market and best teamed with berries and a sprinkle of cinnamon.

13) Wafterthin Crackers

The best thin cracker for cheese with the lowest calorie and carb levels.

Getting your diet right for the City to Surf

2011-07-10T14:53:00.001+10:00

Despite the Winter gloom, it has been great to hear that many people have committed to training for the upcoming running events around Australia. Not only is running one of the biggest calorie burners, there are also fantastic benefits associated with getting out and about, having a regular schedule and eating well to support your training regime.

Naturally, the more you train, the hungrier you are also likely to get and hence getting your diet right is imperative if you are to shift a couple of kg whilst ensuring you have enough energy for your increased training load. Here are my top tips to keep you on track with your diet as you prepare for the upcoming running festival.

1) Try not to cut out too many carbs
You need a little more carb if you are training more than an hour each day or you will find yourself craving sugar. Try recovering with 10-20g of carbs along with protein within 30 min of every run. Good options include yoghurt, a skim milk coffee or protein/carb bar.

2) If you train before breakfast you need carbs at night
Many runners prefer to run on an empty stomach which is fine unless you have not eaten any carbs since lunchtime the day before. Add just 20-30g with 1 potato, ½ cup pasta or rice or some sweet potato and notice how much better you feel during your morning run.

3) Manage the cravings
We get sugar cravings when we have not eaten the right mix of carbs and protein. Manage your post run appetite with a meal replacement shake, protein shake made with skim milk or crackers and cheese with a vegetable – the bulk will keep you full while the mix of carbs and protein will help to regulate your blood glucose levels.

4) Try to not use your running as an excuse to eat more
Sure, running or any exercise can make you a little hungrier but in more cases than not, women in particular use their running as an excuse to eat more. “I went for a run this morning so I deserve a treat” among the common justifications for the extra dessert, cake or sweet treat. Limit your sweet treats to just once or twice a week to gain maximal benefit from your running commitment and tame your appetite with protein rich meal and snack options.

5) Watch the drinks
Vitamin water, sports drinks and juices are a recipe for disaster when it comes to weight control, and very few athletes really NEED them on a daily basis. Stick to water and if you cramp, try adding some salts such as Hydralyte to your water bottle for the anti-cramping effects minus the calories.

When are you coming to Hawaii?

2011-07-05T21:53:00.002+10:00

In life, for us to truly embrace the “joie de vibre” or the “joy of life” we need to have great loves and one of my great loves is an annual trip to Hawaii.

Some people love to chill in a Balinese shack, others to ski in Japan or Aspen and then there are the campers who are happy on the Gold Coast but I have never felt such affinity to a place as I do to Hawaii. I am not sure whether it is the crystal clear water of the pristine island paradise, the unbelievably friendly locals, the truly spectacular scenery or the overall serenity that has me hooked but there is nothing in my life I look forward to more than spending a number of weeks there each year. It is as if all the toil, stress and intensity of a jam packed career are worth it, if just for a few work free weeks amidst this tropical oasis.

If you have not visited Hawaii before, a quick glance of a picture taken of the well snapped shoreline will immediately take you back to a scene from the 1970’s - unsightly steel and concrete buildings shooting out of the ground next to an overpopulated beachfront as seen in any popular holiday destination around the world. A closer look though reveals a truly spectacular natural landscape enveloping this space - mystical volcanic parks, perfectly clear aqua coloured water and the balmy steam of the tropics against a shadowy backdrop which has remained virtually untouched for hundreds of years.

My first trip to Hawaii was far from an ideal initial encounter, riddled with the reality of a rapidly crumbling friendship. The second was too markedly damaged as I dealt with the acute pain of a badly broken heart but the soulful landscape has repeatedly acted as a natural therapist, the island’s breathtaking beauty rendering the intricacies of an ego driven world irrelevant within such an intense display of nature, ultimately helping to ground, calm, soothe.

So much visual stimulus can only be described as a feast for the senses with pink and orange skies slowly disappearing at the end of each glorious day, the elegant palms swaying in the breeze, lush greenery and blooming tropical flowers alongside charcoal mountains. At night the light disappears behind the volcanic hills, leaving only a sapphire sky and full moon blasting light across the calm shoreline; a scene from an expensive Hollywood movie set which is now your reality for as long as you are able to stay in this island paradise, removed, protected, alive. Such visual intensity quickly puts our modern life attachments into perspective, reminding us that we are merely a small spot in a vast universe forever vulnerable to the true force of nature.

Hawaii has something for everyone – there are volcanoes to climb, crystal clear waters to explore, flame lit streets to wander late into the evening, fine white sand to squelch through your toes and the shopping; shopping some would argue is the best in the world. So you can relax, consume, explore or reflect to your heart’s content. Hawaii has no expectations; it is there to nourish you no matter what your appetite.

Perhaps the thing I love more than anything, and actually miss when home is the eclectic mix of people – the sun kissed island natives, hardworking migrants and the whites who have escaped to the island wonder to live and work. Their lives are blessed and they know it, able to share their carefree spirit and hospitality with those visitors who are momentarily touched by the island spirit every time they visit.

I have now been to Hawaii on three trips, and there is no sign of my love abating. I can imagine being married here, in a quiet ocean front ceremony with a few close friends and family and bringing my children here for family holidays for many years to come. And most of all, I can imagine writing here, in many, many years from now, when my heart is filled with much more joy, experience and wisdom.

In a life that can be too much – too busy, too exciting, too overwhelming, Hawaii is my refuge, a place to regroup, refocus and reignite my energy, even when things are tough. I have now recruited a group of friends who also share my love for this annual pilgrimage and they too are drawn by this mecca of intense energy and spirit. We are already on the countdown for our return to paradise, and we hope to see you there sometime soon too.

Should you be counting carbs?

2011-07-04T11:29:00.001+10:00

If you constantly struggle with getting the right balance in your diet and cannot give any more energy to counting calories, sometimes the simple act of checking how many carbs you are eating per meal and snack is enough to keep you on the right track. Ideally we are aiming for 20-30g of total carbs per meal (including the sugars) and just 15-20g per snack. To monitor your carbs regularly, grab a carbohydrate counter from the newsagent and pop it in your bag for a quick check whenever you need. Here are some popular carb based foods and the most common areas people can overdo the carbs in their diet.

Food Serving Size Carb Content (grams)
White rice 1 cup 45
Turkish bread 2 toast slices 80
Yoghurt 200g 30
Lebanese Bread 1 slice 80
Banana bread 1 thick slice 60
Grapes Large bunch 60
Tin corn soup 500g 35
Chocolate brownie Small 30
Vita Weat Crackers 8 40
Caramel Coffee Large 30

The Ultimate Guide to Preventing Winter Weight Gain

2011-07-03T13:20:00.000+10:00

With 8 weeks left of Winter, we actually have a great opportunity to get organized, get fit and get ready to take on the second half of 2011. So of you have been struggling over the past few weeks, here are the steps you need to take to get back on track, today.

1) Shift your mindset
If you have been whining about the cold since Easter, it is time to stop. The truth be known, it is not overly cold in Australia and most of us are surviving with a light jacket and scarf. Start to view the Winter months as a time to get organized and fit rather than a period of self-imposed hibernation and excuses.

2) Make a list
You have 8 good weeks to get on track with your life. What needs to be done at home? What projects have been sitting around unfinished for weeks if not months? What exercise should you be doing? If you consider that we often gain weight simply because we eat more when are at home not doing anything, it makes sense to get busy and stop eating.

3) Get out
Sitting at home feeling sorry for your self is a recipe for disaster. Not only are you likely to eat more as mentioned above, you are also more likely to sleep more and suffer low mood. Make regular contact out of the house with friends and family so you are busier, happier and less likely to be focused on the short days and chilly days of Winter.

4) Commit to a training program
Like many things in life, we are simply more likely to do them once we have a plan. With the Sydney Marathon, City to Surf and a number of other big events on the horizon, it makes perfect sense to start a regular training program that ties in with an upcoming event to give you direction and motivate you to make it to 3-4 training sessions every single week.

5) Get some sunlight
I cannot tell you how many clients I see who are low in Vitamin D simply because they NEVER leave the office during the day. Make it a priority to get out during the day, every day and especially on weekends. Not only will you burn more calories by being active, the sunlight will do wonders for your skin and mood.

6) Concentrate on nutrient rich eating
If you are struggling with coughs and runny noses, quite simply you probably have not been eating that well. Fried foods, high fat snacks and plenty of alcohol at this time of year often take the place of brightly coloured vegetables, warming soups and fresh fruit so make it a priority to cook a couple of healthy meals each week and include oily fish, lean red meat and nuts and oils in your diet on a daily basis.

7) Check your fluids
If coffee, hot chocolate and chai lattes have taken place of your regular water and fresh juice; remember that it is just as important you keep well hydrated in Winter as it is in Summer. Swap coffee for warm water with lemon or herbal tea and still aim for at least a litre of water every single day.

8) Walk, walk, walk
No, you will not die if you take a walk in the cold. Walking early in the morning or after dinner even though it may seem a little chilly is one of the best things you can do to control your weight over Winter.

9) Choose 1 light meal each dayIf dropping a few kg is your Winter ideal, simply replacing one meal with a light alternative whether it be a meal replacement drink, soup or salad, you will find that this drops the kg without too much effort at all.

10) Go heavy once a week
We all like to eat out and we all like to eat chocolate, dessert, pastry, cakes…we are human. Eating them too regularly though, for the average inactive individual with only lead to weight gain, or be preventing weight loss so make sure you enjoy heavy options just once a week and you will find you stay on top of your weight without feeling too deprived at all.

Is the weekend ruining your diet?

2011-06-27T08:10:00.000+10:00

Week after week I check my client’s food diaries to see a week of well balanced, calorie controlled eating, followed by a weekend of binging, overeating and overindulging – it then comes as no surprise that in most cases these clients are not losing weight.

Whether it is programming imprinted in our brain when we are small, or that we are overly restrictive with our diets in the week and feel that we need to “reward” ourselves on weekends, straying too far from our calorie controlled meal plans simply because it is the weekend is a recipe for disaster – research has proven this.

People who control their weight keep their food intake stable MOST of the time – this means they may have a meal off over the weekend but it does not equate to an addition two coffees a day, three glasses of wine, cakes on both days as well as dessert simply because it is “the weekend”.

To get your own weekend under control, aim to have as routine a breakfast as possible and if you do have breakfast or lunch out, you are likely to need to skip a meal to compensate. Follow up any large, heavy meals with a soup or salad and most importantly you need to exercise, probably more than usual because if you are organized you will have more time. We live in a world of constant calorie overloading and minimal activity and for this reason we cannot wipe out two entire days of the week if we want to maintain let alone lose weight, so identify your food rules and stick to them, even on the weekends.

Make your life more interesting than food

2011-06-20T12:03:00.000+10:00

"Make your life more interesting than food" -

I love this quote, which came from respected psychologist Dr Tim Sharp as he discussed the psychology of weight loss at a recent event. The reason I like it so much is that for me, after working in weight loss for more than 10 years, it really sums up the reason I see many of my clients struggling with weight issues – they love food more than they love other parts of their lives at a particular point in time.

Think about it….if you are in an amazing relationship, busy socially, deeply stimulated by the work you are doing and personally fulfilled with hobbies and interests there is very simply far less time to think about food in general. In more cases though, we are annoyed with our partners so we eat, we are bored at work so we eat, our friends are also unfulfilled so we eat with them and in our spare time we have nothing much to do so we eat.

If any of these scenarios sound familiar, the best thing you can do to break free from your constant eating cycle is to get busy and most importantly, start to consider what it really is that makes you happy. Does your relationship or career need an overhaul; do you need a new hobby or even new friends? Once life revolves around life rather than food, only then will you be in a better place to gain control of your eating, once and for all.

Why your muscles hold the key to your weight issues

2011-06-18T07:04:00.001+10:00

A few weeks ago I gave a seminar on the management of insulin resistance to health professionals. Now a significant aspect of managing and even correcting this hormonal issue is improving the muscles ability to utilize glucose via resistance training. For this reason, when I speak on the subject, I will generally ask my audience if they weight train, given the more they themselves understand weight training, the more likely they are to be able to impart practical and strategic therapeutic advice to their clients and achieve the results they are looking for. Now, when I asked this question, not one of the 50-60 strong audience put up their hand.

The reason I was so horrified, and what prompted me to write this blog is that the truth is that resistance training, not food changes ultimately holds the answer to successfully managing and preventing weight gain long term. The right type, intensity and frequency of weight training actually improve the body’s ability to burn fuel. While you can easily get a 3-5kg weight loss with diet restrictions, you will ultimately get the 10-20kg losses and significant changes to your body shape and size via weight training. Functionally you will be able to lift heavier objects, you will not look as flabby instead fitter, stronger and leaner – healthier.

In a life where most of us spend most of our time sitting down, walking and basic cardio training is simply not enough if we are to stay on top of our weight long term. The same can be said if you are exercising regularly but not getting the changes in body shape in size you would be expecting given your compliance. The answer to you apparent inability to lose weight is that you now need to teach your body to burn its food better at a cellular level – you need to life some weights.

So, how do you start? Small but regularly is the key. BodyPump classes are great as is investing in a personal trainer if you can afford it but if even that seems to scary, try a few light hand weights that you lift during commercial breaks – simple routines can be found in fitness magazines such as Shape and Oxygen or look at the huge range of fitness DVD’s that you can also follow at home.

Ultimately looking after your muscles is the most powerful thing you can do to preserve metabolism long term, or if you need a more simple reason to start lifting weights, it will also ultimately mean that you get to eat more, something most of us are very happy to do, so get lifting!

The top low calorie snacks

2011-06-14T11:25:00.001+10:00

Sometimes we know that we are not really that hungry but still want to nibble on something. Here are the top low kilo joule snacks to choose when you have one of these times.

Celery + salsa 100kJ
6 Waferthins + low fat dip 200kJ
1 slice watermelon 100kJ
Diet dessert tub 270kJ
100g Diet yoghurt 170kJ
Mini Ice Cream 120kJ
6 Strawberries 120kJ
2 corn thins + vegemite 200kJ
Skim cappuccino 200kJ
3 small pieces sushi 200kJ

How to choose the best snacks

2011-06-12T14:04:00.001+10:00

When I recommend nuts bars, the most common feedback I get is that they are high in fat – so what should you be looking for when choosing a snack food?

Calories – 150-200cal = 600-800kJ
Carbs – 20g per serve
Protein – 5-10g per serve
Saturated fat - <3g per serve

Top Snacks Total Calories
Light cheese and wholegrain crackers 150
Small skim latte 150
Sushi 100
Small hommus and vegetables 150
Thick yoghurt 150
Peanut butter on 2 corn cakes 150
Low fat ice cream on a stick such as Paddle Pop 120
Nut based snack bars 200
Homemade protein balls or mini muffins 150
Mountain bread wrap with tuna, 97% fat free ham 150

The importance of optimal glucose control

2011-06-06T12:13:00.001+10:00

If there was just one nutrition tip I could give you that would benefit your health for the rest of your life it would be to aim for optimal blood glucose control, each and every time you eat. Contrary to popular opinion, one off food indulgences do not make you fat, or significantly increase your risk of heart disease or diabetes but constant higher than ideal blood glucose levels from regular consumption of highly processed, carbohydrate rich foods does; the extra piece of fruit you eat in between your meals, a tea with sugar after dinner, a couple of lollies during a meeting or an order of fruit juice when you meet someone for a drink.

Each of these occasions represents a disruption to blood glucose levels and a subsequent release of insulin. High insulin levels over time is what will make you hungry, gaining weight and at higher risk of developing diabetes. So, what can you so to prevent this scenario as much as you can on a day to day basis?

1) Do not snack in between meals or mid meals.
2) Cut out the sugar in your tea and coffee.
3) Resolve to not eat lollies, at all.
4) Eat fruit as part of a meal or mid meal with protein but not in isolation as an extra.
5) Avoid juice, soft drink and cordial like the plague.

Are your thoughts halting your weight loss efforts?

2011-06-01T12:28:00.001+10:00

“As a man thinketh so he is”

It is true for life and it is true for our diet and exercise behaviours, the way you think will significantly impact your chances of achieving your goals. Common examples I hear on a weekly basis sitting with clients include; “I do not think I will ever lose this weight”, “I can never stay on track over the weekend”, “I always gain weight on holidays”, “I always lose a few kg then nothing happens”.

Such strong statements cement your patterns of behaviour in the old rather than embracing the new that will take you to the next level with your weight loss goals. If any of these beliefs sound familiar, a much more proactive position is to shift your thoughts towards active thought processes’ “I will do whatever I need to do to keep my weight under control these holidays”, “This time I will break through the plateau that has held me back before”, “I will lose weight this time no matter what” - a simple shift but a crucial one when it comes to weight loss and thought processes.

Are your thoughts halting your weight loss efforts?

2011-06-01T12:28:00.000+10:00

Should you eat before you train?

2011-05-30T09:30:00.001+10:00

I have been asked this question at least 5 times in the past week alone; “Should you eat before you train in the morning?” For many, the belief is that if you do not eat, you will have no readily available fuel in the form of carbohydrate, and as a result you will burn a greater proportion of fat. Unfortunately things are not so clear-cut when it comes to physiology and fat metabolism.

If no carbohydrate is available to the muscle when it is being trained, while you will burn a higher percentage of fat overall, but of a likely smaller amount of total energy, as the body will reduce metabolism to adapt to the perceived fuel shortage. For this reason, if you complete a light training session of <30 minutes of moderate intensity activity, before 730-8am, you do not need to eat before you train. But, if you train for >45-60 minutes, have cut out carbs the night before and/or will not eat your breakfast until after 8am you are likely to train more efficiently and burn more fat if you do eat a small portion of carbohydrate before your session. Please note, small, just 10-20g, which will top up your blood glucose level and let you access your fat stores more efficiently. Good choices include 1 slice of toast with peanut butter or cheese, a couple of Vita Weat crackers and ½ glass of milk.

One coffee a day and lose weight.......

2011-05-29T11:47:00.001+10:00

Do you wake up in the morning; grab a coffee, then follow it with a cappuccino on the way to work, another instant coffee mid morning and even a third or fourth if you are tired during the afternoon. If any of these daily patterns sounds familiar you are drinking too much coffee. Sure, there is some reported health benefits associated with drinking coffee but we also need to remember that coffee is a stimulant which means it can drive appetite and influence blood glucose levels. Funnily enough, ditching coffee or two each day also tends to result in weight loss, as we identify that we do need the extra calories at that time especially if choose more nutritionally balanced better meals and snacks and find that we are not as prone to sugar highs and lows and associated drops in energy. Aim for just one coffee a day, with your breakfast or mid morning and notice the difference in energy and appetite control and remember to replace with tea an extra water to avoid caffeine withdrawal.

Feeling down?

2011-05-26T10:39:00.000+10:00

In the past week I have spent far more time chatting to clients about their mood and wellbeing than I ever have before. Why is this? Why are we so blessed in so many ways yet struggle to find that elusive sense of control, calm and happiness?

There are a few reasons that spring to mind. As an overriding factor, we basically live a very comfortable life. We generally have enough food and a home without the crime, filth and disease of other more basic cultures. What this relatively easy lifestyle then creates is a general feeling of dissatisfaction. Of wanting more – more money, more time, better relationships, more fulfilling jobs – just more. Unfortunately though, in many cases, rather than wanting something or someone to come along and complete us, ultimately it is us who need to do the inner work and make our lives more fulfilling.

In many cases this means that we need to find small but significant pleasures in the blessings we do have present, on a daily basis. It sounds so cliché but the truth is that a good book, a beautiful home, dinner with someone special or a day trip out if often the difference between living each day and existing.

So, at this time of year, if you are struggling to find much pleasure in the day to day grind it is time to take control and look at the next few weeks as time to reflect and rebuild. To seek out some great books, to start to move your body, to schedule in regular outings with energizing people, to find more simple pleasures. And if you need an even bigger dose of inspiration, the Sarah Ban Breathnach series of “Simple Abundance” and “Something More” are 2 great reads that will work to redirect your energy, alter your underlying thought patterns and help you to feel better instantly.

How to stop overeating

2011-05-23T07:09:00.001+10:00

It is safe to say, with very few exceptions that most of us overeat on a daily basis – we grab a coffee when we are not hungry to be polite, or finish the meal we are served even though we would have been satisfied with ½ as much or we nibble and snack simply because food is in front of us.

The thing about overeating is that once we are doing it, we get so used to being “overfull” that we start to lose our ability to differentiate when we really are hungry and when we are eating for comfort or out of boredom. Alternatively, we drink so much tea and coffee that we do not feel hungry until the late afternoon when we then binge on sugar and energy dense foods before eating large serves of dinner along with the dessert, chocolate and various other snacks as we relax in the front of the TV.

The simplest way to stop your tendency to overeat is to basically under eat for a period of time to start to identify your natural hunger signals. Have 1 slice of toast instead of 2, skip your mid-morning coffee and swap a couple of dinners for soup. Once you have felt really hungry, you can start to eat until you are just full as opposed to stuffed. Simply cutting back 10-20% of what you usually eat is all you need to drop a couple of kg, without even noticing.

Are you watching too much reality TV?

2011-05-20T10:50:00.000+10:00

Too much reality?

For the past few weeks, one of the main headlining media stories on a daily basis has been about one of the high rating reality TV shows. Now don’t get me wrong, I enjoy this kind of television just as much as you do. The drama, the excitement, the life changing stores but my question to you today is; “are you avoiding your own life by watching a little too much reality TV?”

Consider that watching the top reality TV shows every day will take at least 2 hours out of your day, a significant amount of time to be dedicated to supporting other people’s lives. Now, one of the main concerns my clients present with, which is at some level preventing them from achieving their health and fitness goals as well as not allowing them to dedicate time to other interests is “not having enough time”. While reality shows may be entertaining, they are rarely acting to motivate or support you in achieving your goals, goals that will ultimately lead to an increased sense of satisfaction and well-being in your own life.

So, before you give the best hours of your day to watching someone else life, perhaps it is worth considering what else you would like to be doing with your life and dedicating some more time to that because sure as day, the reality shows will be back tomorrow, the next day, the week after that and yes, again next season.

Choosing the best soup

2011-05-16T11:36:00.001+10:00

As the temperatures have shifted, there have been a number of questions forwarded to me about ready to eat soups, particularly in relation to which of the store bought varieties are best. The truth be known, as even the soups with the lowest sodium content contain at least 600mg of sodium per serve or ¼ of your entire daily recommended intake, an amount of sodium per meal that is likely to bloat you like a whale, few are great options. For this reason, if you can, always prepare your own soup and add as little salt as possible.

If you must buy your soups, here are the best and worst options, even though a number of these do have a Heart Foundation Tick. Generally speaking, the pre mixed liquid soups are better and generally you also need lean protein and extra salad or vegetables with your soup, especially if you are enjoying it for lunch.

Soup / Total Sodium(mg) / Carbs(g) / Protein(g)

Country Ladle Minestrone / 726 / 15.4 / 4.9
Country Ladle Lunch Pumpkin / 866 / 25.4 / 6.0
Country Ladle Chicken & Corn / 736 / 17.1 / 6.1
Heinz Garden Pea / 1600 / 25.4 / 13.3
Country Ladle Rustic Vegetable / 613 / 20.3 / 2.9
La Zuppa Minestrone / 1382 / 33.2 / 6.7
La Zuppa Pumpkin / 890 / 27.7 / 3.8
Continental Cup a Soup Mushroom / 695 / 21.0 / 0.9
Ainsley Harriot Minestrone / 520 / 18.1 / 0.7
Pitango Pumpkin / 794 / 16.0 / 3.6
Pitango Chicken Noodle / 750 / 19.8 / 11.1
Woolworths Chicken & Corn / 638 / 16.2 / 5.8
Woolworths Minestrone / 612 / 20.0 / 4.0
Woolworths Spring Vegetable / 540 / 15.0 / 2.1
Woolworths Tomato & Capsicum / 630 / 36.9 / 2.4
Woolworths Red Thai Chicken / 840 / 15.9 / 6.0

How do we choose the products we do for TV?

2011-05-10T18:57:00.002+10:00

As I get older, not much surprises me, but today after filming a 3 minute segment for SUNRISE at 6am this morning, I have been surprised at how much interest the segment has generated.

Companies whose products were included have been excited, consumers and weight conscious individuals are grateful for clear advice on which cereal they should spend their hard earned dollars on, while companies whose products were perhaps not looked on as favourably are indignant; "while we agree with your comments nutritionally we are 'disappointed' our products were placed in the "avoid" group".

Such interest and debate raises the question, and rightfully so, how do the products featured on a live TV segment get selected?

First of all, I would like to say that as a nutritionist who is regularly asked to comment in the media on specific brands and food products, I take this role very seriously. I can honestly say that I know each and every product I recommend back to front nutritionally and I recommend each and every one for very specific reasons. I actually work in clinical practice and see hundreds of clients each year, primarily for weight control and hence can draw on this knowledge to direct people towards which products work best and why.

It also needs to be remembered that in the background, scientific research is published on a daily basis in which certain nutrient criteria eg low fat, low GI, high protein dietary profiles are linked to various disease states and weight control - such information is also then used to mould various dietary models with specific food brands in clinical practice.

When it comes to breakfast cereals there are a few things that instantly spring to mind. First of all, of all the scientific evidence available, low glycaemic load diets are powerfully linked to weight control long term. In order to achieve a low GL diet, if breakfast cereal is included it HAS to be a small serve of low GI cereal.

Next, as so many of us eat too much, and are hence battling weight issues, every single one of our calories needs to count, which means that we do not have room for empty calories coming from sugary, nutrient poor foods, even if they are low in fat, or high in protein. Based on this, when I am considering the best breakfast cereal options, my number 2 question is, "what does it offer nutritionally?". For me to feel comfortable naming it and recommending it to my clients the cereal has to offer a number of positive qualities, and for breakfast cereals this means being low GI, wholegrain, source of fibre a controlled carbohydrate load per serve.

So, when we then take this information and look at the breakfast cereals readily available, it does not make it difficult to choose the good ones. Oats of course are there, as is plain bran and wholegrain breakfast biscuits. Naturally, sugary, chocolate breakfast cereals are never going to be good, no matter how much "good stuff" manufacturers claim to put back into it, nor are highly refined varieties of rice and corn which are high GI, the number 1 criteria I am looking for when it comes to breakfast cereals.

So, as you can see, quite a lot of thought goes into selecting these products, it is not based on personal preference or sponsorship, it comes down to basic science and dietary modelling. And this means that sometimes I do have to be the one to say that a certain food should be avoided, even though when it comes to chocolate breakfast cereal, I am sure that you didnt really need a nutritionist to tell you that it was not the best choice, deep down, you probably knew it already :)

Lose weight like a man

2011-05-09T11:29:00.001+10:00

Many women would like to think that it is more likely they are teaching the men in their life a thing or two on a daily basis, but when it comes to weight loss, for many of us it would not hurt to pay a little more attention the way men eat, as well as the way they approach weight loss.

For men, weight loss is simple. They need to eat certain things at certain times. They need to cut certain things out and make dietary changes that they follow for a set period of time. There is no, “oh, but I have been good” mental debates, or justifications of, “just one and I will make up for it tomorrow”. They approach weight loss much the same way as they approach their life in general- with one eyed focus on what they are doing, no exceptions. And, then, they lose weight.

Here are the top tips we can take from men when working on our own weight loss.

1) Don’t think, just do.
No rationalizations, no excuses. Get a plan and stick to it.

2) Ignore the influence of others.
Don’t worry what your friend is doing just concentrate on what you need to do.

3) Get a plan that suits you and stick to it.
Whether it is CSIRO, Biggest Loser, your PT, whatever suits you and follow it.

4) No excuses.
See only ways to achieve what you want, not excuses as to why you have not done it.

5) Keep focused on the end target.
By focusing on your long term goal weight it will be easier on a daily basis to make the decisions you need to stay on track.

Getting your oats and soup right for Winter

2011-05-02T11:19:00.000+10:00

The cool change means that we start to shift our focus from salads and cereal to soups and oats which are both great choices nutritionally. The key things to remember when it comes to these foods are:

1.Instant oats are nowhere near as good as course natural oats.
2.You need to make your oats with milk to get enough protein with your breakfast.
3.Add cinnamon to your oats to sweeten it without sugar.
4.You can add a teaspoon of protein powder to increase the protein content of the oats.
5.Tinned soups have far too much salt.
6.The best soups are vegetable, pumpkin, chicken broth or tomato.
7.Adding 100g lean protein to your soup will make it dinner.
8.If you must buy prepared soups get Country Ladle Winter Vegetable or Pitago Pumpkin.
9.You do not need bread with your soup.
10.You will eat at least 100 calories less with your meal if you eat soup before it.

Does fructose make us fat? Really?

2011-04-25T11:18:00.002+10:00

After yet another inaccurate description of fructose and its role in the body appeared in the Sunday papers this weekend, I thought it timely to provide a slightly more scientific view of the role of fructose in the diet and its proposed link to weight gain and obesity.

Fructose is one of the simple sugars, found primarily in fruit and vegetables – fructose is also one of the two simple sugars that combine to give sucrose or table sugar. It is argued that as fructose is metabolized by the liver, excessive consumption promotes insulin resistance and weight gain more readily than other types of carbohydrates.

This simplistic view of metabolism and food unfortunately barely touches the surface when it comes to understanding the complexities of food intake, digestion and metabolism. It also must be remembered that much of this hypothesis stems from the USA’s use of high fructose corn syrup, particularly in soda drinks – an ingredient rarely used here in Australia – and yet we remain, like the US very fat. (http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=1&_r=3)

Perhaps the argument would hold if we only ate fructose, but we do not. We eat complex mixes of carbohydrates in the diet which makes it extremely difficult to isolate the specific role of fructose as a potential promoter of obesity. In fact, food intake analysis suggests that fructose intake in Australia has not increased yet obesity rates continue to.

A more likely explanation in the increase in processed high GI foods including white breads, breakfast cereals, snack foods, juices and soft drinks which are all high GI – high GI foods as a whole result in an increased insulin response, which over time is linked to obesity.

Fructose of course is found primarily in fresh fruits and vegetables, most of which have a low GI and are all foods which have the highest nutrient density and lowest energy density of most of the foods we routinely consume. Based on this, it could be argued that it is somewhat irresponsible to declare them as foods that contribute directly to the obesity crisis. You do not need a nutrition degree to work to work out that sugary, processed foods are not good for us, but to blame fructose is jumping on a band wagon of something you know nothing about.

So, to end, a couple of comments from a dietitian mate who actually specializes in this area after she responded to an initial article published in a Sunday paper a few months back that blamed high fructose corn syrup for Australia’s weight issues:

Dear Editor,

I read the piece "Not so sweet" with disbelief at the incorrect information stated.
As a dietitian who works with gastroenterology and liver disease, I was amazed to hear that the "poor old liver" can't cope with fructose, or the caffeine, alcohol and medications our "toxic" modern lifestyle provides it. The liver, despite common perception, does not require "cleansing", rather, it has specific metabolic mechanisms to cope with cleansing itself.

I think some misleading points need to be clarified:

1. Fructose is NOT used in artificially sweetened beverages. Fructose contributes to total calories so cannot be used in "diet" products that usually contain aspartame or phenylalanine as sweeteners.
2. High fructose corn syrup is 55% fructose and 45% glucose and does not significantly increase blood glucose or insulin levels when compared to sucrose (table sugar, which is 50% fructose and 50% glucose) [Melanson, K.; et al. (2006). "Eating Rate and Satiation.". Obesity Society (NAASO) 2006 Annual Meeting, October 20–24,Hynes Convention Center, Boston, Massachusetts]

I am not in any way advocating a high fructose diet, or a high sugar diet, but I think nutrition experts would agree that a diet containing large amounts of added sugar (whether this be sucrose, glucose, fructose or any others) is a contributor to excess calories, which is essentially what causes weight gain when coupled with the sedentary lifestyle we lead. This could be said of any component of food when consumed in excess - too much protein, fat, alcohol or complex carbohydrates can do the same. Personally, I think sugar has a place in the diet (however, most of us would easily eat enough sugar without adding extras to our coffees, eating sweet treats after dinner, or curing our 3:30-itis!), and many foods that are high in fructose are perfectly safe to include in a nutritionally balanced diet.

Scientific aspects of nutrition and metabolism took several semesters of university level biochemistry for me to gain even a partial understanding. Pathways are complex and intertwined, and it is rarely such a two-dimensional process that was presented in this article

Are you consuming too much hidden sugar?

2011-04-11T12:48:00.001+10:00

Are you eating hidden sugars?
Just a regular Saturday morning clinic marking client’s food diaries and pointing out where they are eating hidden (or, not so hidden) calories. Without a doubt the most common dietary pattern I see is the tendency to add energy dense sugars into the daily eating plan without even realizing it. Here are the most common offenders and the calories they offer each and every time we indulge in them.
Food Total Sugar Content Teaspoons of sugar
Hot chocolate 26.8g 5
Vanilla Latte 37.3g 7.5
Small fruit juice 20g 4
Lemon lime bitters 33.3g 6
2 teaspoons Jam 10g 2
1 tablespoon Milo 12.9g 2 ½
Frozen Chinese dinner 20g 4
Ice block 13.6g 2 ½
5 All Natural Confectionery 21.6g 4
Fruit muesli 15g 3

Wine Tonight?

2011-03-24T09:25:00.000+11:00

One of the most frequently asked nutrition questions is about alcohol. How much? How often? What type should you drink to achieve a balance between the social aspects of drinking without any detrimental effects on your health? As is the case with many areas of nutrition, there are no hard and fast answers to these questions - every person is different, particularly in relation to health risk factors that play a key role in determining the recommendations on alcohol consumption for individuals.

From a physiological perspective, alcohol, the fourth energy supplying nutrient contains 27 kilojoules per gram (almost as much as fat which contains 37 kilojoules per gram) and is considered a toxin by the liver. For this reason, once alcohol is consumed the liver sets to work to eliminate it from the body as quickly as possible. Public health recommendations suggest adults aim for at least two alcohol free days a week, and a maximum of two standard drinks on days after that.

There has been much press about the health benefits of drinking alcohol regularly, and while there is some evidence to show that drinking a small amount of alcohol regularly can help to increase the amount of good cholesterol in the bloodstream. It is important to note that this finding is based on just one or two standard drinks a night; not drinking binges or alcohol consumed with high kilojoule mixers added.

The high kilojoule load of alcohol, particularly when it is mixed with juices, colas and energy drinks means that regular and high intakes of alcohol can easily result in weight gain. While a small glass of wine contains the same amount of kilojoules as a row of chocolate, the jumbo sized glasses that wine is frequently served in can contain three times this amount and it is not uncommon for a single female to polish off an entire bottle of wine by herself in a single setting. For most people, one or two standard drinks a night will not cause weight gain per say but drinking this much alcohol regularly does mean that the foods we commonly enjoy with a glass of wine or over a beer such as cheese, dips, potato chips and crackers are less likely to be used for energy as the body is too busy digesting the alcohol.

Low carbohydrate and reduced alcohol varieties of mixed drinks and beer can be slightly better options, containing fewer kilojoules than regular varieties of beer and wine but naturally such a benefit is quickly lost when three or four times the recommended number of drinks is consumed.

While drinking can be a part of social culture in Australia, finding a balance between health; weight control and socializing may be as simple as limiting drinking occasions to the weekends, as regular, nightly drinking quickly becomes a habit – a habit that can be extremely challenging to break. For the same reason, attempts at weight loss are best supported when an alcohol free period is followed, for at least a couple of weeks. And finally, if there is nothing you enjoy more than unwinding with a glass of red at the end of the day, as long as you choose small glasses, there does not seem to be any pressing reason to stop, nutritionally or otherwise.

Kilojoules in commonly consumed alcoholic drinks – remember we need 6000-8000kJ on average a day
Small glass of wine: 375 kJ
Small glass champagne: 355kJ
Glass low alcohol wine: 320kJ
Large (typical glass of wine): 650kJ
2 Crown Lagers: 1200kJ
Toohey’s Extra Dry: 600kJ
Low carbohydrate beer: 450kJ
Breezer: 700kJ
Bourbon & Coke: 500kJ
Bourbon & Diet Coke: 290kJ

What those Easter treats mean calorie wise?

2011-03-21T11:30:00.002+11:00

Some harsh Easter reality - Each week I cringe as I move through the supermarket and see an enormous supply of Easter eggs and chocolate flavoured Easter buns. Remember, supermarket sales gurus know that if you can see the food, you will buy it, and hence the reason Easter eggs have been available before the Christmas tinsel was taken down. So, if you do not want to gain weight this Easter, remember the rules – no buns until Good Friday and no eggs until Easter!

Eggs Selection kJ Fat
Cadbury Easter Bunny 3740kJ 50g fat
2 Caramello Eggs 500kJ 6g fat
1 Cadbury Crème Egg 718kJ 6g fat
Lindt Gold Bunny 2270J 33g fat
3 mini eggs 560kJ 7.5g fat
Small hot cross bun (no butter) 600kJ 2 g fat
Large hot cross bun with butter 1200kJ 10g fat
Choc chip hot cross bun 1100kJ 9g fat

The most common reasons clients do not lose weight

2011-03-18T11:08:00.001+11:00

Each and every week I see between 20-30 clients for weight loss at my practice in Sydney. Seeing clients is actually what I enjoy doing most, simply as every appointment teaches me another trick I can use to help my clients reach their goal weight. Inevitably, it also means identifying issues that are also preventing weight loss but in more cases than not the common dietary issues I see that are impeding weight loss are very common. So, here are the most common ones I see and my advice on how to get things moving again.

1) Eating breakfast too late
Yes, it is calories in versus calories out but there is also no doubt that the earlier you eat breakfast, the better it is for your metabolic rate. Ideally aim to eat your breakfast before 8am and don’t forget the importance of getting a good mix of both carbs and protein.

2) Not enough salad at lunchtime
Ideally we need at least 1-2 cups of salad or vegetables at lunchtime to get the bulk and fibre we need to keep us full throughout the afternoon. For most of us, this means we need to increase this component of us lunch, even if it means taking an extra carrot or cucumber with you to munch on through the afternoon.

3) Dinner too late
The later you have your dinner, the smaller it needs to be. If you regularly find yourself eating after 8pm at night, try having a more substantial lunch and afternoon tea and aim for just 1 small bowl of vegetables and one of meat and carbs at night.

4) Overdoing it at restaurants and parties
Eating out is a common part of busy life and for many of us is no longer an occasional treat. For this reason we still have to be careful. Make sure you eat a filling protein rich snack such as a shake, cheese and crackers or vege sticks with hommus an hour before you go out so you do not get overly hungry and overeat high fat, high calorie restaurant or party food.

Should you keep a food diary?

2011-03-06T17:53:00.003+11:00

For a number of my nutrition consulting years I was not the biggest fan of clients keeping a food diary. I felt that it tended to make people more obsessed with eating, and more likely to be exceptionally strict with their diet before falling off the rails and feeling “bad” about it

10 years later, as my clinical dietetic experience has grown, I am now much more of a fan of the food diary. Keeping a diary during periods in which you are actively trying to lose weight can be one of the best tools you can utilize to get an idea of what you really are eating and what you are doing wrong when it comes to weight loss. All of a sudden those extra calories coming from added sauces and treats are real, as is the number of calories you are eating especially when eating out. In fact, an active diet diary that you can fill out online, which gives you all of this information is often all you need to keep your diet on track, long term.

Keeping a regular record of what you eat is likely to support weight control for several reasons. First of all it forces you to be more mindful of what you are putting into your mouth each and every day. Encouraging people to become more mindful of their food habits is a key area dietitians will often work on with clients as it is human nature to eat extra food if and when it crosses our path. As food is so readily available, it is easy to then see how easy it can be to eat small extras regularly, hence knowing that you have to write it down is also likely to make you think twice before you grab that extra biscuit with your tea or handful of lollies after dinner.

A food diary with feedback on calorie and sugar loads also helps to visually see where your calories are really coming from. All of a sudden the extra sugar in your coffee or glass of juice really starts to add up calorie wise and may not really seem worth it when these extra calories are adding up to equate to the difference between weight control or not. This is particularly useful when it comes to sauces, added sugar, dressings and oil used in cooking.

Perhaps the most beneficial aspect of keeping a food diary is that is also should see you starting to weigh your foods, especially meats, oils and dressings. In more cases than not we tend to serve ourselves much larger servings of foods than we think we do. For example, why we may think we are only eating 100g of meat, when we actually weigh it, it may be 120 or 130g. While this may not seen significant, an extar 20g of meat each adds up to give an entire extra serve of meat by the end of the week, which again could mean weight loss or not. Simply weighing and measuring our portions for a week can give huge amounts of information in terms of where we are eating much more than we think we are and as a result are taking in far more calories.

So, if you feel that you already eat well, but never get on top of your diet, even after seeing a dietitian, perhaps it is worth spending time recording your food intake for a week or two?

Check out www.biggestloserclub.com.au, for one of the most comprehensive sites you will find to support you online if you are keen to learn more about your own diet, for minimal cost, or www.calorieking.com.au for a less comprehensive site that is free of charge. You will be surprised how easy it is to stay on track with your diet when you are actively monitoring it.

Can you believe how many foods have MSG added?

2011-02-28T21:55:00.001+11:00

In the 1980”s and 90’s “No Added MSG” became a common claim on many different food products after the flavour enhancer was linked to a number of side effects including increased heart rate, skin rashes and hyperactivity. Even I was surprised last week after checking a few labels of popular snack foods and sauces to find that many of them are once again using various flavour enhancers. While it may be “safe” for many of us to consume these additives, a broader nutritional issue is that the more of these rich flavours we consume, the more we tend to want which may be the very reason that many of us can polish off an entire packet of richly flavoured potato chips or cheese snacks. From this perspective, the less we have of these “flavour enhancers”, the better.

Food Additives What is it?
Red Rock Deli Chips HoneySoy 621, 627, 631 MSG, Disodium guanylate
Fantastic Noodles 627, 631 Disodium inosinate
Fantastic Delites Crackers 621, 635 MSG, Disodium ribonucleotides
Twisties, Burger Rings 621 MSG
Indo Mie Noodles 621, 631, 627 MSG
Fantastic Rice Crackers 627, 631 Disodium inosinate
Maggi Super Noodles 621 MSG
Maggi 2 Minutes Noodles 621, 635 MSG

The best predictor of future behaviour is past behaviour

2011-02-21T14:45:00.000+11:00

A few weeks back after I wrote on “When people do not respond the way that you want them to”, I got a lot of feedback. It seems that such interactions were familiar to a number of us as we interact with others on a daily basis.

Following on from that discussion is learning to identify the personal attributes of others that warrant our love and attention – the core personality traits that we all covet but perhaps far fewer achieve – generosity, loyalty, honesty, kindness, thoughtfulness, humour and hope among others, as opposed to the less attractive qualities of insincerity, dishonesty, selfishness, self absorption, unreliability, aggressiveness and intolerance. Of course at different times, on any given day we can all possess these qualities BUT it is their ongoing presence that tends to pose an issue in our regular interactions.

One thing to consider if you find yourself in a rather toxic interaction is that when it really comes down to it, the people involved will often demonstrate their undesirable traits early in the interaction. Deeply entrenched personality characteristics, will often be noticeable at some level in both personal and professional interactions. The trick for most of us to be observant to these traits, and make a conscious decision early on, before we let new people into our inner sanctum, as to the level at which we want these people to be involved in our lives. When it comes to interactions we cannot avoid, at work for example, isolating the undesirable characteristic if the person in question will help manage your response to it., again potentially limiting the contact you have with these people.

If you time and time again find yourself in less than ideal relationships, it may be time to ask yourself how good your people radar is and who are the types of people you want to spend your time with? If it is kindness, thoughtfulness and generosity you claim to prefer, perhaps it is time to start seeking it and ridding yourself of the traits dragging you down, especially in our precious, personal down time.

Jersey number or life role?

2011-02-13T14:51:00.002+11:00

For some time now I have been trying to find some meaning in the work I do with football teams. Working with large numbers of ego driven sportsmen and their entourage may sound appealing but the work is tough at the best of times. The best way I can think to describe it is using the words of the Cold Play song, Talk, "And I feel like they are talking in a language I don't speak, and they are talking it to me".

And now, many years after I was told by the coach of the first team I ever worked with at the innocent age of 20, "Why the f**k do you want to do this?", and as I contemplate my future as a sports dietitian, all of a sudden things have become crystal clear for me. Male team sport is simple a metaphor for the way men work and behave in life, all you need to know is what position they played. The information I have gathered from hundreds of players, coaches and support staff has actually given me all the information on men I will need for the rest of my life.

See if any of these descriptions sounds familiar to you-

Fullbacks (1 or 15) - often a humble type. Has the opportunity to display pure athletic brilliance but also f**ks it up completely on occasions which tends to keep him nice and grounded.

Wingers (2,5, 13, 11) - spends plenty of time on another planet. Often not part of the core "male team" as visiting another world. Born quick so has not needed to spend any time developing other core skills and hence fairly non committal at the best of times.

Centres (12,14, 3,4) - has the rare opportunity to be both big and buffed and for this reason, rule the roost, particularly with younger players. Have successfully managed to do as little as they may like on the field while still scoring plenty of tries. Popular with the ladies and frequently spotted shirtless. Parade around the club and in life in general, always getting what they want. Suit self employment or modelling.

5/8 (10, 6) - a unique individual. Success depends on his halfback and hence is often a shy type, with amazing skills that are only fully exposed once you know them. The quiet achiever and extremely trustworthy. Makes a good captain, team leader or boss.

Half (9,7) - a self absorbed type. Never makes a good captain as too worried about how his own game will fare. Often become coaches in his other life to achieve the goals he never made in rugby himself. Intense, absent and focused. Works best alone.

Flanker (6/7) - likes to think he is different from the pack, especially as his position does not even exist in league. A nice match between brains and brawn although this should never be mentioned as this type is confident enough without compliments.

Lock (8) - any man who chooses to go it alone at the back rather than stick it out with the boys is a cult leader. His confidence demands respect from both men and swooning women which can be sickening if left unmanaged. Best for coaches to tone this one down before you lose control of him forever.

2nd row (4,5, 12, 11) - the shy insecure type, which is surprising given their size. They prefer to stick together with their mates rather than go it alone so never try and rely on this one in an emergency, they will always let you down. The gentle giants.

Hooker (2,9) - the clown of the group and always up for a laugh. Nothing is taken seriously but a true team man. Anyone who is going to put their head where he does is surely a brave man and the one we would all pick if a war was looming- yes?

Front row (1,3, 8, 10) -these boys like it kept extremely simple-"go hard and straight" is their motto. Are disinterested in complex situations that require thinking and much prefer instant gratification to any long term investments. Are prepared to risk everything for the boys and this is their mantra for life in general.

So next time you are with a rugby player; ex or current, the only thing you need to ask him is; "What position did you play?", because it will tell you everything you need to know.

**Please note, any likeness to real players is coincidental only

When people do not respond the way we want them to

2011-02-05T21:34:00.000+11:00

Sharing particular facets of information with those closest and most important to us, whether it is announcing a new relationship or pregnancy, outlining a disappointment, planning a break up, or discussing personal achievement or career aspiration creates a special, intimate point in time between two people. In an ideal scenario, the receiver of “news”, and both good and bad, will share in their mate’s emotional state, acknowledging, celebrating or empathising where appropriate. Here, each participant in the interaction has responded or behaved in the right way, leaving both parties sure of where they currently stand in the relationship.

In a less than ideal situation, our friend or confidante fails to give us the emotional support we were looking for. They could be disinterested, annoyed, perhaps not so happy for us or simply fail to acknowledge the enormity of the situation for the other person.

When such a situation arises we could spend the rest of our lives wondering and trying to understand why they reacted the way they did; “I thought we were friends”, “How could she not be happy for me”, “he didn’t seem to even care that I had just lost my mother”….the examples are endless. The truth is though that nothing is achieved by wondering why someone has not responded the way we had hoped that they would. The actual issue is that we had expectations of a person that they were unable, at that particular time point to stand up to.

Now, indeed this may be a one off random occurrence for this person, or it may be a more regular one where someone who you trust and look to for support is unable, for whatever reason to give it. And here, it becomes more apparent that perhaps it is us who need to be more careful in choosing those who we trust with our hearts and our souls for those who are worthy will not let us down, where as those who are not supposed to be playing the roles we have defined for them, tend to falter.

Slashing calories - how to do it

2011-01-31T17:38:00.000+11:00

Many of us know all too well that we live in an environment in which it is much easier to overeat than it is to cut back. Food is readily available and served in larger than necessary serving sizes and it is served all the time. In fact it is easy to have something in your mouth as often as 20+ times each day when we technically only need to eat 2-3 times each day!

The key to sustainable dietary change and as a result weight control long term is to develop food habits that support you in controlling your calorie intake. So here are some easy ways to slash some calories out of your day; pick and choose which options will suit you best and you will be well on your way to gaining control over your calorie intake and as a result you weight, for good.

To save 100 calorie swaps (420kJ) -
Swap from a regular to small sized coffee
Use spray cooking oil instead of pouring it from a bottle when cooking
Use Vegemite instead of jam on your toast
Eat 10 nuts instead of a handful
Choose flat bread instead of 2 slices of regular bread
Swap sweet potato for pumpkin at dinner
Take out a piece of cheese from your lunchtime sandwich
Choose wafterthin crackers instead of rice crackers
Swap 10 lollies for sugar free mints
Eat ½ cup rice instead of a whole cup

200 calorie swaps (840kJ)
Drink water at the gym instead of sports drink
Enjoy strawberries after dinner instead of 2 chocolate biscuits
Eat 1 slice of Turkish bread instead of 2 at breakfast
Swap your soft drink for a diet variety
Choose a child sized burger instead of a regular burger
1 cup muesli for 2 breakfast biscuits
Large piece of Atlantic salmon for a small piece
Regular chocolate bar for a snack sized one
Choose skim milk instead of light each day
Eat a Paddle Pop instead of a Magnum

300 calorie swaps (1200kJ)
Swap a large caramel latte for a cup of green tea
Eat a piece of fruit for morning tea instead of banana bread
Eat ½ an avocado instead of the whole thing
Skip the fries when ordering a burger
Enjoy a stir fry without the 2 minute noodles
Eat 1 less biscuit each day
Swap your Latte to a cappuccino each day
Choose a skim flat white instead of a full cream
Swap bread at lunch 2 days a week for 2 Rye Crackers
Eat 2 cups of cooked pasta instead of 4

500 calorie swaps (2000kJ)
Drink wine three nights a week instead of seven
Choose stir fry Thai instead of Pad Thai
Choose sushi instead of pizza
Eat ¾ cup breakfast cereal each day instead of a cup
Drink herbal tea with your breakfast instead of fruit juice
Stop taking sugar in 3 cups of tea/coffee a day
Eat 100g packet of potato chips rather than 200g
Indulge with 100g block of chocolate instead of large family block
Drink 4 less stubbies of beer a week
Skip your afternoon coffee in favour of a herbal tea or Jarrah hot chocolate mix

Snacking after dinner
Many people enjoy a light snack after their dinner but the key is to avoid a kilo joule overload to prevent weight gain. The best light options will contain <400kJ such as an individual ice cream on a stick, 2-3 squares of chocolate, a single biscuit or 2 crackers and cheese.

Packing a child friendly, nutritious school lunchbox

2011-01-23T10:54:00.000+11:00

The Ultimate School Lunchbox Guide

The start of another school year is a reminder to mums of the pressing 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. The good news is that is very simple lunchbox formula is guaranteed to get the thumbs up from both the kids and nutritionists achieving a great balance between appealing, fun foods for kids and the key nutrients growing children need.

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.

1) Carbohydrates for energy –
In most cases this will translate to a sandwich or wrap style lunchbox addition. Where possible choose grain or brown bread or you may find that wraps are a preferred option as they are easier to eat and less likely to go soggy. Always try and add a protein rich filling to your child’s sandwich – egg, lean meat or cheese or some good options. Protein rich fillings offer a number of important nutrients including iron, zinc and Vitamin B12. Light salads such as lettuce can also be added or alternatively try packing some carrot sticks or cherry tomatoes in small contains to be munched on throughout the day. If you are worried about the freshness, pack an extra ice block or fresh sandwiches the night before.

Fruit:
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.

Protein food
Protein is the nutrient that tends to be missed in school lunchboxes and is often replaced with extra fruit, juice or more snacks. 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. 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.

Nutritious Snack
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 < 450kJ. Wholegrain and dairy based snack bars are more nutritious options.

TIP: Snack Food Checklist
<450kJ per serve
Protein – 3-5g per bar
Total carbohydrate - <20g per bar
Contain wholegrains, are low GI or have calcium

Fluid
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.

Lunchbox 1
Ham and cheese wrap on Mountain bread
Tub of frozen grapes
Calci Yum milk popper
Packet of popcorn
Bottle of water

Lunchbox 2
Low GI sandwich with turkey
Banana
100g Ski D’Lite yoghurt
Uncle Toby’s Low GI Muesli Bar

Lunchbox 3
8 Vita Weats + vegemite
Cheese Stringa
2 small peaches
Tasti Milkie Bar

Lunchbox 4
Egg, lettuce and mayo on dinner roll
Apple
Munchables Light Cheese and Cracker Snack Pack
Packet of Paradise VIVE Cookies

Lunchbox 5
Chicken sandwich on multigrain bread
Tub of Goulburn Valley Fruit
Dairy Pops Bites
2 homemade low fat mini muffins

To shake or not to shake?

2011-01-18T15:35:00.001+11:00

If there is one dietary option that is sure to cause debate and controversy among health and fitness professionals, it is the use of protein or meal replacement shakes. And perhaps this is not surprising given the increasing number of shakes, potions and various weight loss products on the market.

Some avid fitness fans will make loud statements, “use real food”, “stay away from those processed drinks”, “lose weight the natural way”, giving such products a question mark about their appropriateness and effectiveness to use within the context of a healthy diet, to support weight loss or as a general meal or snack option.

My feelings are a little less rigid. In a number of cases, a protein powder or meal replacement drink is simply a mix of the core ingredients in food – carbs, proteins and fats which you could have easily consumed via your regular food choices. Sure you need to be careful that you are choosing a reputable brand and remember that if claims made by any one product sound too good to be true, they usually are but in general well formulated products tend to offer a number of advantages nutritionally.

One, they keep the calories controlled. Two, meal replacements are specially formulated to include all essential nutrients. And three, for some reason still not fully understood they do often give superior weight loss results, at least initially.

What a meal replacement or protein shake also does, is offer a quick and easy meal solution for busy people, or for those who are not all that keen on meal preparation.

There are no rules when it comes to the way we choose to eat. Some of us will find a shake useful; others prefer not to use them. Some of us will love them, others cannot stand them. Shakes are simply one of many dietary tools that may or may not take you towards your health and fitness goals long term. And so, as with all areas of life, feel free to make your choice based on what is the best way to eat, for you.

What goes around comes around.......

2011-01-10T20:52:00.005+11:00

Inevitably in life there are scenarios or events that unfold and leave us completely void of any understanding as to why or how an event or situation has eventuated. A friend at work back stabs you and causes an inordinate amount of grief; your husband of 30 years leaves you after cleaning out the bank account; you discover that your ex’s new partner is a client of yours, a friend of many years betrays your trust for nothing other than control and power, a project you have worked on for many years comes to fruition only to be surpassed by someone at a pertinent time point (And kind regards to the Winklevoss twins who are in court yet again disputing the Facebook settlement).

And why is it that in these emotionally distressing situations, at least initially, there does not seem to be any ramification for the persons believed to be involved in the deception, betrayal or infliction of pain or hurt?

While challenging life events will occur to varying extents whether we like it or not, some of us will find comfort in the notion of karma – what goes around comes around and if you are lucky, you get to see the result. In fact, some of us will spend the next 5 or 10 years, or even the rest of our lives readily awaiting news of karma, which my older readers will agree, generally does comes back to bite those less thoughtful, kind or considerate, even if it is many years later.

To me though, the very act of waiting for karma is actually detrimental to our natural healing process. Awaiting grief, pain or sadness for someone else is again creating a negative energy force, the exact energy force which resulted in the pain, hurt or betrayal in the first place.

As with all our thoughts, we have a choice when it comes to pain. We can fight it, become bitter, continue to direct anger towards those who have wronged us or we can look towards freeing ourselves for good. Sure, there is nothing wrong with being angry or sad or hurt but there comes a time when these feelings are doing nothing other than fuelling more pain, hurt and anger – giving more energy to the very feeling we are trying to escape. Instead, we can choose to focus solely on the energy that is good for our minds, our hearts and ultimately our soul.

Ultimately only each of us as individuals know when we go to sleep each night if we have put good or bad energy into the universe – if we have purposely or thoughtlessly directed negative energy; caused pain to another or done the “wrong thing” and ultimately we are the ones that have to sit with this, perhaps forever.

Yes, ultimately karma will prevail but if you so choose you will also find yourself free to enjoy a nicer, more pure existance while you observe it unfold naturally, even from a very long distance.

What has 2010 taught you?

2010-12-19T15:50:00.001+11:00

Whether you consider that you have had a good year or not, perhaps the most important aspect of life itself is taking the teachings of another year and using them to grow, develop and continue to move forward. Here are the things that 2010 has taught me; I would love to hear yours as well;
· First impressions generally prove true
· Kindness and generosity are far more important attributes than looks or qualifications
· Bad behaviour generally predicts more bad behaviour
· $60 is way to much to pay for a meal of plain fish or chicken
· I do not understand the mentality of the Y generation
· Thoughtfulness and true generosity are actually quite rare
· Important events really show you who is sitting in your corner
· Relationships are far more important than titles
· People who don’t get Summer Heights High generally do not appreciate my sense of
humour
· There is nothing more fun than Roar and Snore at the Zoo
· No one needs a large coffee
· Everyone needs a good gay husband
· Being able to say “I am sorry” and really mean it can ultimately define a person

Taking personal responsibility for your food, your weight and your life

2010-12-08T08:19:00.002+11:00

Last week on a trip to Perth I sat behind a 200kg woman and her 130kg daughter in the back row of the plane and found myself pinned to my seat for the duration of the 4hr trip - trust me, the irony of this situation is not lost.

As I sat there, unable to move, work or even get up to walk around easily I was considering if it was inappropriate to tweet this experience when we landed. Yes, I knew that there would be some backlash - "have some compassion, imagine what it is like for her", "It is not her fault", "you don't know her story" but then there was something nagging inside me that thought, "sure, it is not lucky to have genes that leave you predisposed to gaining weight" but at what point is it about taking responsibility for self and acknowledging that you have a problem and making an effort to change it?

I have no issue with over weight people, in fact much of my life is spent helping overweight people but I do have an issue when their decision to be overweight impacts others. Trust me, this woman felt no remorse for pushing her seat back as far as it could go, nor did she order the breakfast cereal when it came around. There was no evidence that she was sorry for the issues she was causing on the plane and she became very aggressive with the attendant when he refused to let her move to a spare row because he wanted to leave it for a young family with 2 small children.

As is the case with all life areas, we move forward when we cease to become a victim and take responsibility for ourselves. When we start to inconvenience others, then that is a definite sign things need to change. The upcoming season of The Biggest Loser will again highlight the issues with have with behavioural obesity in families across Australia. Let's hope bringing the burden of Australia's growing weight issues to the attention of many more people will encourage more Australians to take responsibility for their weight and their health. That or we need to start building bigger planes

Managing the passive aggressive

2010-11-28T14:02:00.001+11:00

If there is one type of behaviour that is more infuriating than any other, it is passive aggressive behaviour. Not returning phone calls or messages; not doing something you normally would as a way of “getting one up” on another person, purposely not inviting them to an event to try and upset them, acting toward someone in a charming way but actually being mean, nasty or disrespectful in another, giving someone a nice compliment but then giving them a back hand at the same time such as “You are an attractive girl but much bigger than I would have thought for a dietitian” – J (Yes, someone did say this to me)

The funny thing about passive aggressive behaviour is that it is generally so transparent that there is almost no point in doing it. Passive aggressive behaviour slowly builds tension and unspoken anger that can make rebuilding relationships extremely challenging. Ongoing passive aggressive outbursts gradually destroy trust between people, and the ironic thing is that the behaviours are really only an outside representation of the ego of the person eliciting the behaviour.

As recipients of passive aggressive behaviour, if we want the war to be over, the worst thing we can do is retaliate – repeat and recreate the very behaviours we have been the recipient off – of course, this is easier said than done. It may be useful to remember that the instigator of the passive aggressive behaviour is generally a person who is unable to be honest and open in a relationship, and/or clearly express their feelings and emotions. Their own internal anger battle has no where to go except to be targeted at an outside person. To fully manage these people, the best thing we can do is be really honest with them – “I have noticed that you seem to be really annoyed with me, have I done something to upset you?”

Labeling their behaviour gives it an identity. In more cases than not, they do not like behaving this way and the issue is resolved and the behaviour controlled. It may also be useful to remember that the need to be passive aggressive is also often representative of the persons need for power over another person. Since power does not really exist, it is clear to see why passive aggressive behaviour rarely yields any outcome other than more anger and resentment.

In cases in which a person shows repeated instance of passive aggressive behaviour, and the person who becomes defensive when the nature of this behaviour is brought to their attention with no intention or signs of change, the best way is to avoid these interactions as much as you can and come to accept that there are simply some people in our lives you are better off without.

Perhaps the most powerful thing to remember is that if we were all simply a little more honest, and a little less worried about what everyone else was doing and concentrating on ourselves, the need to be passive aggressive at all would be completely eliminated. And most importantly, to avoid being an active participant in passive aggressive behaviour yourself, the simply act of asking self with each intention, “Is this contributing positive or negative energy into the world?” may be all you need to keep your own behaviour towards others in check.

How not to get fat this Christmas

2010-11-21T14:10:00.001+11:00

If you consider that an extra mince pie a day will leave you with an extra 1kg of body weight over the course of a month, it is not difficult to understand how Christmas cheer can really pile on the kilos. So before you completely disregard your healthy eating and regular exercise habits and become victim to several weeks of holiday overindulging, you may be interested to know that there is good evidence to show that keeping your basic lifestyle habits on track is likely to prevent excessive weight gain. In fact, data collected from the US Weight Control Registry has shown that individuals who maintain their weight do not overly diverge from their usual diet and exercise regimes during holiday periods. While they may enjoy a few extra treats, they generally maintain their exercise and regular healthy eating regimes most of the time.
So on the eve of another holiday season, perhaps it is worth considering if there are any structural changes to your diet that are easily implemented but go a long way in reducing your kilo joule intake and supporting weight control, even during the holiday season. Remember, one off overindulgences do not cause weight gain – instead weight gain is caused by gradual, and sustained increases in kilo joule intake, or dietary habits that develop and support higher kilo joule intakes each day; an extra biscuit here, a large glass of wine there and before you know it, an extra kilogram has snuck on.
So here is a sample of the most common party season habits that are conducive to weight gain so you can avoid the extra couple of kgs that appears mid January
1) Going to parties hungry
A common mistake made when it comes to party season is overindulging on high fat pastries, chips and dip which are consumed mindlessly while waiting for the “real” food. Avoid overeating at cocktail events by ensuring you do not arrive starving. Events held late afternoon and early evening pose the biggest issue so try a highly filling food 60-90 minutes beforehand such as a meal replacement shake, apple, protein shake, cheese and wholegrain crackers or a handful of nuts. Also aim to munch on a low calorie vegetable such as carrot or celery with this snack as your vegetable intake is also much likely to be low if you are eating party type foods. Try it and notice how much more in control of your eating you feel when offered various snacks and nibbles.

2) Ditching the exercise
The warmer weather and longer days presents a perfect opportunity to do more activity, not less. Make it a priority to maintain gym commitments, regular walks and take the kids to the beach, park or organized activities as much as you can to help compensate for the extra food you are likely to be eating.

3) Overindulging too early in the season
While supermarkets have been stocked with Christmas treats for weeks, the truth is that all of the treats and alcohol are really celebrating one day, not two months. Try and differentiate “special” occasions from run of the mill drinks and parties with work colleagues and acquaintances. This way you can indulge when there is a truly special occasion but keep on track with good habits for the several weeks beforehand.

4) Buying too much food
Remember, if food is there, you will eat it. Large Christmas hampers, cupboards stocked with excessive amounts of snack food, chocolates and lollies are a recipe for disaster, particularly if you have young children at home who are likely to find the temptation too difficult to resist. Shop in small amounts, purchasing only what you need, try and avoid extra large boxes of chocolates and lollies and give away leftovers to remove temptation after the big day.

5) Snacking on poor quality canapés
Good quality cheese, seafood, nuts and chocolates are examples of foods that bring much taste and enjoyment to the palate, while cheap crackers, pastries and chips do not. Differentiate run of the mill packaged snack foods from good quality food that you only ever enjoy in small quantities on special occasions and savour the experience of eating them rather than stuffing your face with high fat snacks that leave you feeling bloated and heavy for many hours afterwards.

6) Eating everything on offer
Next time you are at a party, pay attention to the thin partygoers compared to the overweight ones. Generally you will find that slim individuals are a lot pickier when it comes to their food choices, while those who have more difficulty self regulating their weight eat everything on offer. A simple question to ask yourself each time the canapés are on offer, “Do I really feel like eating this?” – This simple questioning is often enough to help you control the types and volumes of food you are eating. Another simple trick is to limit yourself to just 3-5 canapés at any one event in order to keep both your total fat and kilo joule intake under control.

7) Overindulging in alcohol
As is the case with activity, the festive season should not be seen as an excuse to forget your personal limits with alcohol intake. Try and have two alcohol-free days each week to give your liver a break, drink plenty of water and be aware of high kilo joule mixers such as juice, soft drink and flavoured drinks which can really increase the number of kilojoules you are taking in. A great refreshing, low kilo joule alternative is soda or sparkling water with a slice or two of lime or lemon.

8) Letting Christmas run until January
Aim to get back on track with your usual diet and exercise habits by January 2nd or before you know it, February will be here, you will be rushing to get the kids ready for school and the extra Christmas weight will be with you for the rest of the year.

9) Choosing high fat snacks
While pastry based treats, cheese and dips can be exceptionally high in fat and kilojoules, the good news is that there is also a range of many lower kilojoules snacks that still taste fantastic. Look for potato chips cooked in olive oil, low fat dips and crackers and seafood based snacks.

10) Developing an “all or nothing” attitude to dieting
Rather than mentally writing off the next four weeks in terms of your food intake and activity patterns, think like a thin person. Enjoy good quality, tasty treats in controlled amounts but balance them with nutritious Summer foods including salads, seafood and fresh fruits. Look as the time off as an excuse to move your body more and you will be well on your way to a fitter and healthier 2011.

Christmas Calorie Counter
Pesto dip 250cal/1000kJ
Pastry snack 300cal/1200kJ
Mince Pie 150cal/600kJ
Red Rock Deli Chips 250cal/1000kJ
3 mini quiches 200cal/800kJ
2 shortbread biscuits 200cal/800kJ
5 Favourites 250cal/1000kJ
10 choc almonds 300cal/1200kJ
5 slices salami 210cal/840kJ

Are you in a toxic relationship with a narcissist?

2010-10-31T20:01:00.000+11:00

It may be your boss, a work colleague, friend or heaven forbid, your partner – a narcissist. The somewhat charming, charismatic personalities who display their often self proclaimed brilliance before suck us for all we are worth and moving on to their next unsuspecting victim. While the personality trait of narcissism is increasing across the population thanks to the increasing focus on “self”, the core personality trait can be one of the most damaging we ever come across when it comes to relationships.

One of the key personality traits of a narcissist is that they are virtually incapable of seeing things from another person’s perspective and are basically unable to express empathy to others – such self focused behaviour inevitably leads to challenging relationships for a narcissist throughout the course of their life.

The reason that we all get burned by narcissists is that they appear so very charming initially – they are often attentive, have illusions of grandeur and promise you the earth. It is only as you start to get to know them that you learn more about their true motivations and their habits of picking people up who suit them at the time, using them then discarding when the novelty wears off.

Narcissistic bosses will choose subservient staff that do much of the work and then claim the credit; have little time or interest in their employees and will fly into a classic narcissistic rage when questioned or challenged. Narcissistic lovers generally have a long history of failed relationships; feel no guilt or issue with their own behaviour as generally they are only interested on the impact any interaction has on them and will always find a reason to blame others for the scenario, rarely taking any personal accountability and narcissists rarely apologise and mean it – they are the “I’m sorry, BUT” kind of people.

While we may all have some narcissistic tendencies, simply being aware of the effect our behaviours have on others tends to keep us in line and not negatively affecting others with thoughtless behaviour.

If though, you have found yourself in a relationship with another person who can leave you feeling as if you are completely drained from the interaction and NEVER get anything back, it is highly likely you are in a relationship with a raging narcissist.

Narcissists may develop for a couple of reasons, Most commonly they have been over indulged and had their ego inflated by overly invested parents who treat them like they are special from a very young age. The less common, but equally as toxic covert narcissists may have grown up in a family in which emotional connection from one parent in particular has been lacking (often a narcissist themselves) and in this scenario the other parent has over compensated. The child who is most desperate for acknowledgment from the absent parent develops a false sense of self, believing they are not good enough for the absent parent and are completely unable to express themselves emotionally as they really are. A false self develops, usually at a young age which leaves the individual unable to fully experience and express emotion, which leads to much unresolved anger over time. This covert narcissist has such little insight to self and feeling they are literally unable to experience this in their relationships, and spend their lives in an unsatisfied, unfulfilled state, never knowing who they are or what they really want.

The best way to manage a narcissist if you cannot leave the relationship is to not reinforce their narcissistic behaviours – refuse to acknowledge their self focused tendencies, ensure you do not allow them to treat you badly as they pursue their own goals and desires and most importantly do not invest too much emotionally in the as they will inevitably use it and discard it once they have the perception they have moved on to bigger and better things. But beware, a narcissist hates nothing more than being ignored so be very ready to deal with the nasty narcissistic rage that is set to follow once they realise they have lost their grip over you.

And finally, enjoy watching the narcissist you have finally diagnosed – they are fascinating human beings, often lonely, unable to maintain good relationships and can be read like a book, ultimately allowing you to usually predict their reactions and responses to various scenarios well before events play out which can allow for a lot of fun and games with these self focused, toxic personalities. For anyone who feels as if they have fully been railroaded by a narcissist, I have the book for you – “The Wizard of Oz and other narcissists” will help your understand these individuals more fully, and help you develop a management plan for them if you find that you have to keep them in your life - http://www.amazon.com/Wizard-Oz-Other-Narcissists-Relationship/dp/0972072837

The age of entitlement

2010-10-25T21:41:00.001+11:00

So much of our individual life satisfaction comes from the way we respond to the scenarios which arise in our day to day life. Work presents constant opportunities to expand knowledge and to ultimately let us to contribute to society in a positive way or it is something we have to do until we retire and can claim a pension. It is a blessing to have found a partner to have had a family with or it is a pain to have a wife who constantly nags and children who do nothing but demand money and resources. You have to work X number of hours to live comfortably in a safe, beautiful country or you are lucky to have a job and be able to live safely in a beautiful country?

We live in an age of entitlement, of the “me, me, me” mentality. Resentful when things do not go the way we had hoped, had planned, over the years becoming increasingly bitter, unhappy and less and less likely to understand that there is a big wide world out there and we are only a very, very small part of it.

Moving past this sense of entitlement requires a significant mental shift. A good starting point is the simple act of being grateful for what we do have. Practice each night reflecting on what is good and a blessing in your life. Not only is your well being likely to increase as a result, you are also more likely to let a fellow driver in whilst driving in the traffic, or to say thank you to someone close to you for what they bring to your life, simply because you are thinking a little less “me” and a little more “big picture”.

“The only question that matters is; am I living in a way that is deeply satisfying and truly expresses me?” (Carl Rogers)

Fussy with food when flying?

2010-10-17T18:29:00.001+11:00

For anyone who travels long haul regularly, even upper class would be aware of how inappropriate airline food tends to be. Not only is it obviously high processed and contains a number of preservatives to keep it fresh, nutritionally it tends to also be high in fat, low in protein and high energy considering you are going to basically be sitting for anywhere between 12-36 hours.

While it may seem slightly pedantic to worry about what equates to just 2-3 meals over a 24 hour period, the truth is that what we do or do not eat and drink on flights is going to really effect how we feel once we reach our destination. Imagine if you could ward off constipation, insomnia and jet lag simply by planning your trip from a food and drink perspective slightly better?

First of all, for any long haul flight, your preparation should begin 2-3 days in advance. From this time avoid heavy rice, pasta, fried and meat dishes as these foods will spend more time in your gut. Swap to light soups and salads so your system is hydrated and cleared out (for want of a better phrase!). The day of the flight, aim for fruit and liquids as these too will stay in the gut for short periods of time, and help to prevent flight related dehydration and constipation. Ideally you should be avoiding alcohol and cola drinks, which will also dehydrate you.

For the flight, try and stick to light choices from your meal plate such as fruit, salad, the vegetables, cheese and crackers and avoid any bread, creamy sauced mixed meals and high fat ice creams and pastries – you are burning so few calories not moving that weight gain is inevitable if you eat everything on offer and it will not move from your gut for at least another 12 hours. Finally, this all means that you need to board a plane prepared. Airline good quality will only decrease over time so get used to packing your own wraps, protein bars, fruit, mini snack chocolates and cheese and crackers so you always have back ups – because remember, that planning is the key to dietary success.

What can the French teach us about eating?

2010-10-09T17:28:00.000+11:00

Bonjour from sunny Paris! Admittedly there are worse places in which I could be writing these updates but seriously it is a work trip and I have been VERY busy studying French eating habits and all the latest sports nutrition supplements that are available in the cycling capital of the world.

After much observation I have come to a few of my own conclusions about French eating habits which may partly explain why they live much longer without heart disease than many of us, even though they spoke like chimneys and drink like fish.

1) French people are never seen eating as they are doing something else; they sit at the table, at meal times and eat proper meals.
2) French people are never seen clutching a plastic coffee cup as if their life depends on it throughout the morning – it is a short black or nothing.
3) French people cook with unprocessed, fresh food, which they buy fresh on most days of the week.
4) French people eat the crust of the bread, not the soft middle.
5) French people eat a lot of fish.
6) French people do not talk a whole lot about diets OR exercise.
7) French people eat their man meal during the day.
8) French people regularly include a plain salad with their meal.
9) French people eat reasonable plain food – not much mixing of Indian, Asian and Italian cuisines.
10) French people eat good food that they enjoy, when they want to and do not waste any time or energy thinking about what they should not be eating, which is perhaps why they do not overeat.

Am very happy to continue to research these observations and will keep you all updated 

How can you have your cheese and eat it too?

2010-10-07T06:39:00.000+11:00

Whether you enjoy your pizza dripping in Mozzarella; a slab of Brie with crackers or some hearty cheddar on your sandwich, you would be pressed to find many people who do not enjoy some sort of cheese.

Unfortunately, there is no escaping the fact that even though it tastes so good, nor whether it is feta, cheddar, parmesan, ricotta or Brie - it is cheese, it is high in fat and most of us need to eat a little less of it than we do.
Nutritionally, cheese has a number of positive qualities. Cheese is extremely high in protein as well as calcium and other key nutrients involved in bone development including magnesium and phosphorus. A single serve of cheese provides 8g of protein and more than 200mg of calcium, making it an extremely nutrient rich food choice. The main issue is that regular cheese is 30-40% fat, meaning that it contains up to 10g of fat per 30g serve, a significant proportion of which is saturated fat. This is compared to “reduced fat” or “light” varieties of cheese which contain 25% less fat than the regular fat alternatives, leaving them with 5-6g of fat per serve or the “low fat”, somewhat rubbery varieties of cheddar which contain less than 3% fat. White cheeses including ricotta and cottage, but not including feta is also generally lower in fat, with ricotta cheese containing 13% fat or cottage cheese which has 5% fat.

So, how can you have your cheese and eat it too without gaining weight, or adversely affecting blood cholesterol levels? The best option is to try and limit your intake of regular cheese to at most, once each day. Aim for no more than a 30g serve which will give you roughly 10g of fat and 3-5g of saturated fat. Choosing a reduced fat variety of cheese will also help to lower your intake of saturated fat, without losing too much flavour which occurs when you choose a “low fat” cheese. Look for portion controlled serves of reduced fat cheese and team with fruit or wholegrain crackers for a filing mid morning or mid afternoon snack. Use grated reduced fat varieties for sandwiches and pizzas or crumble small amounts of reduced fat white cheese on salads or pastas for plenty of flavour without too much extra fat.

While it does mean that you may need to limit your Bries and full strength cheddars to special occasions, it does also mean that you can enjoy the lower fat ricotta and cottage cheeses more regularly and you do not need to ever revert to the bland low fat varieties of cheese, which really do not taste much like real cheese at all. And as is the case with many things in life, quality over quantity is a good mantra when it comes to enjoying your favourite cheese whether it is feta, Brie or good old cheddar at which ever time of the day or night you enjoy it most.

Cheese Per 30g serve Total Fat Saturated fat
Feta 7g 5g
Cheddar 10g 6g
Reduced fat cheddar 7g 5g
Ricotta 4g 3g
Cottage cheese 1g 0.5g
Brie 9g 6g
Haloumi 5g 3g
Camembert 8g 5g

*Ideally we should be aiming for no more than 40-60g of total fat each day, <15g of which should be saturated.

Do you need a low calorie day each week?

2010-10-05T17:42:00.001+11:00

If you are in a diet rut, and feel the need to mix things up a little, you could try an alternate diet day approach. Here the theory is that significantly dropping your caloric intake occasionally helps to kick start metabolic rate. Here is an example of a very low calorie plan you could try implanting once or twice each week to keep things moving metabolically.

BR: 1 x fruit
MT: 1 x fruit
L: Tuna or salad sandwich or 1-2 sushi rolls
AT: 1 carrot + 10 nuts
D: 100 white fish + steamed greens
D: ½ cup berries + 2 tablespoons low fat yoghurt

What are you reading?

2010-09-30T10:32:00.002+10:00

I often get asked which books I draw the material written about in the Updates, and the truth is that I gather material form many sources - I read a huge amount of both lay and scientific material, I pull much from clients and colleagues and even just from observation.

There are though, a number of key books that I work through each few months that are real "keepers"; pieces of writing that appears at just the right time to feed your mind with the material of most interest to you. Here is my most recent list:

"If you have to cry, go outside" - an amazing insight into the mind of Fashion PR guru Kelly Cutrone and some honest views of life, meaning and business.

"How to love" by Dr Gordon Livingston - a bible on the key character traits in others we should embrace and avoid to thrive and avoid emotional heartache where we can.

"Open" by Andre Agassi - one of the best books I have read for a long time - a candid tale of the mind and life of a champion.

"Feel good body" by Anna-Louise Bouvier - a must read for women wanting to get the most out of their body, every day.

"The Biology of Belief" - Dr Bruce Lipton - a little heavy on the science but supports a growing amount of evidence about the effect of emotions on muscle memory, health and well-being.

"Loving what is" - Byron Katie - a classic psych piece on the role of perception in managing challenging situations.

"Excuses Begone" - Dr Waybe Dyer - if you are a "but" or "next time" person, this is a must read for you.

Sorry seems to be the hardest word

2010-09-14T15:37:00.001+10:00

How many times would you have said sorry today? Sorry for being late, sorry for bumping into someone in the line for your coffee. Sorry for offending someone when you did not mean to. Sorry to your partner for nagging, again.Chances are, you said sorry many times but it is also highly likely that on many of those occasions you did not really mean it. Along with “fu*k”, “how are you” and “ok”, sorry would go close to being one of the most frequently used words in our vocabulary, yet the one which is also most often used mindlessly, ultimately undermining its value.

The ability to say sorry and mean it, at the right time, with authenticity is a crucial skill and one which emotionally intelligent people possess. Such people know the power that a authentic “sorry” delivers, allowing temporarily fractured relationships to be healed quickly as well as give the opportunity to express genuine regret about a behaviour or action which has caused another person grief, hurt or sadness.

The crucial components of a genuine “sorry” include an expression of sincere regret, an ability to imagine what the situation has been like for the other person in order to show empathy and it will demonstrate active attempts to rectify the situation. Most importantly, a sincere sorry must not include the inflicter attempting to justify their behaviour for any reason. All this does is again distract from the apology, undermining its value and sincerity.

Recently I witnessed a sorry that was said with regret, but not sorry for the grief that thoughtless behaviour had caused but sorry for finding themselves involved in a situation in which they then needed to say sorry. Such a sorry is easily recognized as inauthentic, and ultimately considered worthless. In fact, such a sorry tends to do more damage than good as an already damaged relationship is further broken down by more disrespectful behaviour.

And then there are the people who cannot say sorry - those who feel saying that word leaves them vulnerable and liable for something they are not prepared to take responsibility for. For the self righteous among us, those who remain stuck in an ego based existence, the inability to say sorry and really mean it is ultimately the thing that will prevent their relationships growing and flourishing as they are unable to empathise with others, to really consider another human being, to take responsibility for their actions. The sooner we can all move past this ego state, and really mean that we are sorry for the grief we have caused inadvertently or not, the sooner we can move on and ultimately rebuild relationships that are important to us.

Next time that you find the need to say that you are sorry, for a minor indiscretion or for a major hurt, take time to consider the power of these words. Practice saying sorry and really mean it, express your words with honesty and humility and issue these words as soon as you are aware that you have caused another pain. Not only will those around you appreciate it more than you can know, you too will ultimately feel better about yourself as a human being.

The mirroring effect

2010-09-13T21:45:00.002+10:00

"We are entitled to receive what we are prepared to give"

We all want to be loved and accepted. To be in a good relationship, to get on with our peers and colleagues, to find that deep and meaningful life-changing love. To feel included, to be "in the group" and at one with those around us. To exist in peace with those who hold a place in our lives via both our intimate and non-intimate interactions.

When things do not go to plan in these relationship domains, rarely do we hold ourselves accountable for things not working out. In more cases than not we become resentful, jealous, spiteful, bitter; cognitively fighting situations which have not played out the way we believed they should have.

Angry at the lover who we feel has betrayed us; furious at friends who have not included us, aggressive towards colleagues who have not given us the respect we feel we deserve.

If you subscribe to the theory that all people who cross our life path do so in order to teach us the various lessons that we need to learn to move towards a higher level of consciousness, it can be argued that every one of these interactions simply develops as a way of teaching us that when it comes to relationships, we get what we give.

Generous people flourish when around other generous people, as do emotionally open individuals when they are teamed with other, equally as open partners. Pessimists build momentum when reinforced by other, equally as pessimistic people, while tight people, feel more comfortable with others who also prefer to keep a close handle on their wallets.

When key personal characteristics are unequal in any relationship, over time resentment will build, and eventually the relationship will crumble. Friends will eventually get sick of always making the effort, while lovers will tire of not being fed emotionally the way they need to. Employees will eventually become resentful enough to find another position while family members will become frustrated enough to stop making the effort they need to in order to keep the family together.

So, in instances of unfulfilled relationships, as psychiatrist Gordon Livingston so aptly stated, it may be useful to consider that......

"We are entitled to receive what we are prepared to give. That is why there is truth to the adage that we all get partners we deserve and why most of our dissatisfaction with others reflect limitations in ourselves"

and in fact, it may be time to look within and no longer speak of what others have done to us, as opposed to reflecting ourselves on what we have or have not given them.

Why focusing on food is the worst thing that you can do

2010-09-07T13:18:00.000+10:00

So, you want to lose weight and follow an eating plan that helps you to feel more energized. You want to get things right, say on track and do everything you possibly can to get this weight off, as quickly as possible. While our natural instinct is to focus solely on our food intake during such desperate dieting times; diarizing everything, counting calories and fat and measuring and weighing every piece of food that crosses your path, there is evidence to suggest that this may be the worst thing we can do.

While being more aware of your food choices, balancing your carbs and proteins and making sure that you are eating mindfully is important, becoming obsessed with every morsel that goes into your mouth may be doing more harm than good. When we are focusing on one small aspect of life, it actually results in the brain becoming limited in its ability to see the bigger picture (think buying a new car and then seeming to only seeing the car you are thinking of buying constantly). In turn, we over-analyse, think about food more and as a result are much more likely to eat more, go off track and think the dietary changes we have made are not working and then give ourselves permission psychologically to go off track.

If you have been trying to make dietary changes and find that the more you concentrate on your food intake, the worst it gets it may be time to make sure that you are also balancing your dietary changes with other lifestyle shifts that will help support your new healthy eating regime.

Are you dedicating enough time to exercise and to your relationships? Are you keeping yourself busy at times when you are more likely to overeat? Are you putting your dietary changes in the context of your life? Surprisingly enough, in more cases than not, weight loss comes into place once we work towards being happy in all areas of our lives, not just within the health and fitness domain.

So, if you are avoiding social and family eating situations, cutting back more and more and yet still not getting results, it may be time to relax a little. Once we let go of our need to control every situation and live a little, things tend to fall into line pretty quickly once we keep the basic diet and exercise principles on track.

Seeking relationship balance

2010-09-05T18:43:00.000+10:00

Whether it is a relationship with a partner, colleague, employee or sibling – the daily trials and tribulations of interacting with others tends to powerfully influence our day to day mood, emotional state and well being in general. We all wish that we could be one of those people who are innately good at not letting others “get to us”, but the reality is that these resilient people tend to be few and far between.

As we grow older, it would also provide some comfort if we knew we were becoming better at interacting with others; better able to manage challenging situations and ultimately getting better at not allowing people to “get to us”. Again this is not necessarily the case. In fact, as we get older, and personality traits become more and more deeply entrenched, so too do patterns of behaviour which include interacting in less than ideal ways when familiar situations and scenarios present, with old friends and foes, as well as with new ones.

A general relationship principle which may prove useful as you seek to develop better functioning relationships is the simple concept of balance. In an ideal situation, a relationship will be balanced – a 50/50 split in terms of emotional, physical and psychological variables. In this case you give as much as you get, you compensate for each others weaknesses but respect each others strengths and ultimately exist in a well balanced team.

If you examine situations in which relationships have turned sour, in more cases than not, relationship balance has not been maintained. One person wants the relationship much more than the other, and as a result over-extends themselves to compensate for the other persons lack of involvement or interest. While such a fix may allow the relationship to continue for some time, over time, whether it takes week’s months or even years, resentment and disease sets in, eventually completely destroying many friendships, intimate relationships and even families.

Knowing this, as we enter new relationships the most important thing we can do to avoid this situation is to be exceptionally mindful when we begin to compensate for the other persons behaviour. Idesally we need to quickly identify it and then determine if we want the relationship to continue. It is at this early stage that you do have the opportunity to reframe, evaluate and re-position a new relationship in your life, without getting rid of it completely.

When it comes to already damaged relationships, a reframe is much more challenging and the harsh reality is that is it you who has to do the work to turn things around, as it is you who has identified that you have overcompensated and allow the relationship to continue – the other person is not at fault - remember, we teach people how to teach us. You do though; have the choice of deciding whether this person is worth keeping in your life or if it is better to cut your losses and leave.

Now, perhaps the harshest truth of all – if this is a pattern in your life that is repeating, you may actually have some serious work to do. Do people in your world continually let you down? Do you continually find yourself in relationships not getting what you need? Do you regularly seek relationships with someone weaker, not at your level to you do not have to give so much and control the relationship instead? In all of these instances the 50/50 split has not been respected and potentially rewarding relationships have grown toxic and diseased because you have let them.

In this very short life, all of our many relationships give us much pleasure, joy and love on a daily basis. Relationships are what make life worth living but we all ultimately need to remember that if those who we seek relationship fulfillment within relationships that continually fail to “match our generosity of spirit and meet our emotional needs” that we are ignoring the most basic principle that defines relationship success – the 50/50 split. Once you commit to this in all of your relationships you will find that things will run a lot more smoothly, naturally and you will be happier, more relaxed and far more stable emotionally as a result.

Creating a life with greater meaning

2010-08-28T10:38:00.002+10:00

Anyone who has in tune with the psychology movement during the 1950's and 1960's would be aware of the work by pioneering humanistic psychologist Dr Abraham Maslow. Maslow is best known for his concept of self actualisation - the realising of ones potential which occurs over time as one's basic needs including food, shelter, money and personal intimacy are gradually met throughout the course of a lifetime.

One of Maslow's students, Dr Wayne Dyer was in Sydney last week and reflected on the observed characteristics of individuals who move closer towards their self actualising potential - a state on inner contentment in which one reaches a place of self satisfaction and inner harmony within the chaotic world in which we live.

Dyer reflected that self actualising people have three main characteristics;

1) They become immune to the opinions of others
2) They focus only on what they intend for themselves
3) They are not attached to outcome

3 seemingly simple qualities which are perhaps more easily described than implemented in day to day life.

Imagine being self confident enough to not worry what others thought? To not take it personally when someone told you that your behaviour was inappropriate, that they did not like you or that you had offended them. To not be disappointed when something had not worked out the way you planned it - to be able to walk away and focus solely on the bigger picture goals that you had for yourself? To ignore the masses of stimulus that crosses our path on a daily basis and instead focus solely on tasks, activities and people who bring more meaning to your life?

Maybe easier said than done but something for all of us to be aware of and ultimately aiming for long term as we continue with this Game of Life.

Why actions always speak so much more loudly than words

2010-08-19T23:00:00.002+10:00

It may be ironic that a piece of writing attempts to convey this message but it is an unbelievably powerful thing to remember across a number of life domains. It is so easy to use words to obscure less than ideal behavioural patterns - to claim something is much different than it really is or was, to make things sound so much nicer, to provide an excuse for bad behaviour, to distract from the real issue at hand. Words can be altered, misinterpreted, reinterpreted, have no meaning, lead no where, which can ultimately leave recipients unfulfilled, disappointed and even violated when ones words do not match their behaviours.

Behaviours on the other hand tell us much more about the people we choose to spend our time with. Behaviours show us if the person really is who their words claim they are, if someone really means what they say and if they can be counted and relied upon. Behaviours are far less likely to be misinterpreted, and are far easier to remember. A person’s behaviour is there for all to see, and remembered for much time afterwards, unlike words which are quickly forgotten.

We build respect, trust and intimacy with those who behave well towards us. Good behaviour is demonstrated when others are there for us in our desperate times of need, when people do what they say they are going to do, when they treat us with the respect that we deserve. On the other hand, bad behaviours can leave a deep stain on our soul and are far more difficult to forget. A single instance of bad behaviour can be all that is required to irreparably damage a previously untarnished relationship and ruin it forever. Such a situation is exacerbated when bad behaviour is refused to be owned by the inflicter and such avoidance often leaves the inflicted unsure as to what has occurred. Luckily, the bad behaviour, unlike words will always remain to confirm that the issue is not our response to it but remains with their bad behaviour.

Such knowledge is a good reminder to all of us to make sure our behaviours match the words we impart on the world – that we do what we say we are going to go, that we treat people the way we would claim to, that our relationships reflect the words we use to speak about them. Perhaps the most useful knowledge of all, especially in the case of someone behaving in a way that has deeply disappointed you is that “the single best predictor of a person’s future behaviours is their past behaviour” – if someone has behaved badly, once, twice, repeatedly, it is highly likely they will do it again. This, you know and do have the power to act on if the signs present.

Just a little respect

2010-08-14T10:01:00.001+10:00

If you take time to consider what the most fundamental component of a good relationship is, whether it is intimate or non intimate, personal or professional, long or short term – respect would be close to the top of the list. Respect is generally earned over time, based on our perceptions as well as experience of and with a person and exceptionally challenging to get back once it has been lost. Unlike most instant feelings and emotions such as like or attraction, respect tends to take time to build, although it can be lost in an instant.

One thing to consider when it comes to respect, is that it is all based on perception. In situations in which you feel that you have been disrespected, often our immediate reaction to such as scenario is to be angry or annoyed at the individual over what you perceive to be disrespectful. If such behaviour is a one off, remember it is not always disrespect as opposed to thoughtlessness, ignorance or non awareness – none of which are attractive behaviours but are quite different to disrespect. On the other hand, if such behaviours are repeatedly demonstrated within our relationships, the most important thing to consider is that we actually teach others how to treat us. This means that if we repeatedly feel as if we are not being treated with respect, something we are doing to teaching others to treat us this way.

For important relationships, ones which you want to salvage or keep in your life, to change this dynamic you will have to be prepared to rebuild the relationship, which will take time and much communication which you may, or may not decide is worth investing in. For new relationships though, it is crucial that at the first sign of disrespect that you let the other person know that it is not ok to treat you badly. You may ultimately decide to rid your life of this person, or simply let them know via your own means that their behaviour is non acceptable but you will be guaranteed to a) either rid your life of people who do not treat you the way you need to be treated to be at your best or b) quickly get the people to shape up or ship out which may sound harsh, but may in fact be the best thing for you at the time.

So, what should you eat the day before City to Surf?

2010-08-07T08:15:00.002+10:00

So, you have been training for weeks and are mentally ready for the 13 or so kms you are planning to walk or run with 70 000 other excited people tomorrow and now you are wondering what should you eat today to get the best out of your run?

If you had plans of a big carb load with pizza, soft drink and ice cream tonight, think again. A run of that distance does not require significantly more calories than you would usually eat, although you will benefit from a carb rich meal such as pasta or noodles this evening.

In fact, the extra chocolate bars distributed before the race and sports drinks at aid stations often contain more calories than you are likely to burn in the run itself.

Eat light, quickly digested meals every 3-4 hours today - a large wrap or sandwich, sushi or crackers with topping and aim to drink plenty of water. For the more serious recreational athletes who are hoping for a PB tomorrow, load up tonight with plain pasta, some extra bread and low fat ice cream and an extra 500-1000mls of OJ for a great mini carb load.

Tomorrow morning, make sure you have had a small snack before the run. Even if you can only manage something small such as 1/2 muesli or energy bar, Up & Go or slice of toast with peanut butter, a light snack will give you a little carbohydrate prior to the event which will allow you to access your fuel stores during the event. Of course, the morning of the event drink plenty of water and add some Hydralyte to your water bottle if you are prone to cramping.

Such good preparation will mean that few individuals will NEED sports drink during the event so stick with water and save yourself the extra calories.

Most importantly, once you have finished the event, try not to see it as an excuse to binge on poor quality food. Allow yourself once carb rich meal such as a burger, wrap or thin pizza before getting straight back on track with your new training regime and balanced eating plan.

The art of crucial conversations

2010-08-01T10:11:00.000+10:00

Do you wish that you were one of those people who can always remain calm and composed when discussing difficult and sensitive issues? Not losing it, keeping your voice calm and in control and trying to not let the emotion of the situation get the better of you as you attempt to let someone know that they have done wrong by you whether it be personally or professionally.

Individuals who have mastered this art tend to score highly on emotional intelligence measures – they are able to gauge what demeanor will get the other person to listen and really take on board what it is they have to say. They are able to use their interpersonal skills to really tug on the heart strings of the other person whilst remaining calm and in control. They have been able to separate out the emotions that cause them to lose control and are able to speak calmly whilst still getting their point across using clear language and meaningful concepts.

Like all life skills, we can all learn to have these conversations in a way that will not leave us any more vulnerable and hurt. The first step is to take the time to you to prepare for intense talks. Time to allow you to build your argument; time to have identified what you want the outcome to be from the discussion and time to let the intense emotions dissipate. Once you have your emotions under control, and have identified the facts of the discussion you will be in a much stronger position to express your opinions clearly and honestly, and be able to put your enemy (for want of a better word J) in a position in which they have to provide you with honest answers – which is why you need to know what you want from the discussion. Most importantly, your concerns, issues, hurts need to come from the heart – what their behaviours has caused you to feel, the impact it has had whether they were aware of it or not, how they have hurt or disappointed or let you down and what you want them to do about it. The funny thing is that in most interactions we don’t want much more from the enemy than an acknowledgment or apology, we just want to be heard.

Many of us avoid these crucial conversations and carry around for weeks, months if not years the hurt, disrespect and anger which is doing nothing except hurting ourselves. In many of these cases it is time to let those know the effect their behaviours have had on us, which will in many cases free us to move on.

Character Traits - what type of person do you want to be?

2010-07-19T23:06:00.002+10:00

Each and every day we are presented with personal situations which serve to challenge and as a result help us grow as individuals. Many of these scenarios involve others; work colleagues, friends, relatives, lovers, husbands, clients – people who directly or indirectly influence our emotional state whether we like it or not.

The insensitive ex-lover who flaunts his new partner, the selfish colleague who thinks only of their own desires, the friend of many years who rarely asks how you really are, or more importantly never waits for your answer. Seemingly small but significant hurts and disappointments that build over time and which can leave you un-trusting, unsure and in many ways a victim of others.

Reflections on these interactions can offer little self-comfort – in fact, dwelling, hating, resenting the people who have deeply hurt and disappointed you in a way no words can adequately describe only leaves the already suffering more distressed. Meanwhile, the ignorant dealer of pain and suffering walks free inflicting their less than ideal human behaviour on others.

In such instances of deep sadness it may be useful to consider that the only real reprieve from such pain is to concentrate on developing the very character traits you wish that these visitors to your world possessed. The strong and respected personal characteristics coveted by many but rarely embraced in life.

Honesty, integrity, loyalty, dignity, courage, humility along with a deep belief that your own strength of self will help you survive any personal pain graciously as long as you embody these qualities each and every day. It is then you can say goodbye to each day knowing you have done your very best, and have remained true to self without knowingly causing pain to others.

Honesty = fairness and straightforwardness of conduct
Integrity = the condition of being whole
Loyalty = faithfulness or devotion to a person
Dignity = sense of self respect
Courage = ability to confront fear or pain
Humility = the quality of being modest

Food and stress

2010-07-11T18:17:00.001+10:00

How many people do you know who are not functioning at their best physically because of the direct or indirect effects of stress? Those with distinct medical issues – back and neck pain, migraines and headaches, insomnia, weight gain, inactivity, high cholesterol, high blood pressure and then conditions such as fibromyalgia, PCOS, thyroid and pituitary issues, MS, coeliac, irritable bowel syndrome – all diseases that are on the rapid rise in modern society and which would suggest are at some level lifestyle related.

It is interesting to observe clients who have not eaten well or looked after their body for many years who come to the clinic, and who are keen to finally make some serious lifestyle changes when they have been diagnosed with such issues. Such a reality check reminds them that they actually have a lot of control over how their body feels and functions on a daily basis and have to admit that stress, bad food and a lack of activity can no longer continue if they are to live wholly and fully for many more years to come.

There are a number of dietary interventions known to benefit a number of these conditions including fatty acid therapy, various supplements, carbohydrate typing, avoidance of various additives and stimulants and of course, weight control. Surely these changes are a lot more appealing than many drugs and doctors appointments for years to come?
The time to look after your weight and your body is now.

Are you living consciously?

2010-07-04T14:05:00.000+10:00

Living in a country in which things come relatively easily compared to more poverty driven communities’ poses us with an interesting situation. On one hand in general we live a pretty lovely life with enough food, shelter and clothes to live comfortably, if not very well.

The down side of this is that we tend to take things for granted. In our search for more money, bigger houses, better jobs, better suburbs we easily forget about the small but meaningful acts of day to day life. Saying good morning to the neighbours; taking our secretary a coffee or thanking her for her special effort, letting someone in when driving or letting a runner cross the road in front of us - appreciating the small things that indeed make us human and a deeper appreciation of the fact that we are very blessed here in Australia.

So next time you find yourself winging that you need more money, a bigger house, a better relationship – it may be time to take stock, pay more attention to the way you treat the people you interact with on a daily basis and be grateful for what you do have.

Are you a victim of your own life?

2010-06-26T08:51:00.001+10:00

In my work I am very lucky to consult with some high level executives and sportsmen and women. Top of their game when it comes to business or sport, observation shows that such high achieving individuals view life and the opportunities it presents us with on a daily basis very differently to the average Joe.

The average Joe generally sees life as pretty tough, and anything extra added or requested of them as an effort. Feeling overwhelmed, although often a result of poor personal choices, leads to a general air of resentment of any requests that require the individual to give or do more than they are already doing. Over time, such a low energy approach to life sees health and mood suffer and eventually living life is replaced with tolerating it, and just making it through.

You know these people – they are the ones who drain you, are hard work and see every opportunity as more work for them, adding to their complaints that things are already hard enough and they are already tired, stressed and overworked.

High functioning individuals could not be more different. They see every opportunity as a chance to do better, be better, and give more back. Nothing is too much trouble and as a result they fully embrace the life they have been given. Such high energy people are inspiring to be around, embrace every opportunity are also generally the ones who are happy to give back anything they can.

Just this week an athlete who has competed at international level came to do some health reprogramming after a long injury bout. This athlete does not need to ever work again, but knows he has been blessed with an amazing talent and if it now means he will have to go alcohol free, lose 10kgs and train for many hours each day to get back to his best, he will do it, no questions ask– because quite frankly, why wouldn’t you?

The victim on the other hand will go on feeling sorry for him-self, probably for years, and continue to see a potentially amazing life, waste away.

Using food as a reward?

2010-06-20T22:20:00.000+10:00

Many a diet regime or article that writes of diet strategies to incorporate “treat” foods such as chocolates, cakes, lollies or even cheese has spoke of the use of foods as rewards for sticking to certain regimes. A wine at the end of a day of healthy eating; a chocolate bar once a week or a coffee and banana bread after a heavy gym workout. While any diet regime that emphasizes the importance of balance rather than an “all or nothing “ approach is a good way to approach sustainable behavioural change, there is also evidence to suggest that rewarding with food may actually prime the brain to look for these food rewards more and more.

In fact, brain scans have shown that if the brain has been programmed to think of rewards, whether they be food or drink based, or physical rewards such as doing something pleasurable, the chemical dopamine is released. Dopamine makes us feel really good, and as such, once you get some, you naturally want more. So, if you are rewarding yourself with a chocolate bar for “being good on your diet”, you are going to be looking for this sensation chemically pretty soon again afterwards.

Knowing this, rather than using food as a reward for perceived good behaviour, a better approach may be to pay more attention to the cues your body is giving you about what you really feel like eating at any point in time. Often we eat simply because we have given ourselves permission to do so rather than building a baseline healthy diet and including higher fat foods for special occasions or at times we may really feel like a chocolate bar or some cheese and really enjoying it as a result. Food and eating is one of life’s greatest and simple pleasures, the sooner we allow ourselves to enjoy treats in moderation, the sooner we will achieve long term weight control and get to eat the foods we love, in the right amounts, at the right time.

The art of acceptance

2010-06-13T05:09:00.000+10:00

How often in life are things exactly as we want them to be? We want to be thinner, or lose weight without effort or hard work. We love those who don’t love us or covet a profession other than the one we have chosen. We go away only to wish we were back at home again.

Happiness and wellbeing research would suggest that while a feeling of dissatisfaction in life is actually the key force that allows humans to move forward, those individuals who are able to accept the cards they have been dealt rather than ruminate on the “what if’s” are those likely to be much happier.

Acceptance and Commitment Therapy (ACT); an entire discipline within psychology dedicates its work to helping individuals reaching this state of acceptance, whether people seek acceptance in their relationships, work or even in regards to what they need to do to lose weight.

ACT writings suggest that rather than spending time and mental energy debating the pros and many more cons associated with actively engaging in the act of weight control via dietary control and regular exercise, long term outcome is much more likely if we simply accept that in order to control weight, we need to eat less, feel a bit hungry and uncomfortable and train hard. Once we accept this as what we need to do, we are then able to focus on the end goal, which leads us to outcome. Accepting that things will be hard at times, or that we may have to feel uncomfortable for certain periods of time are simple a natural, part of life. Or, put more simply, “it is, what it is, and as simple or complex as you want to make it”.

Finding your authentic self - the first step towards complete health and well being

2010-06-07T00:33:00.001+10:00

Angelina has it, as does Brad but Jennifer Aniston still hasn’t found hers. Anna Wintour oozes it, as does Michelle Obama. Hugh Jackman embodies it as does Jamie Oliver, Seal and Heidi Klum – authenticity.

Authenticity is one of my most favourite words – the ability to truly reflect ones self; to break free from the roles created for us and stay concrete and honest no matter what the situation or relationship we find ourselves in. Few individuals master their own authentic soul - the very nature of modern life and our relationships seeing us mould and manipulate our authentic selves into the person we hope to be, or doing what others want us to rather than embracing what is true and real for us as an individual.

Our emotions as well as the body are both exceptionally good at telling us when we are on track with our authentic selves. Frustration, irritability, uneasiness or an underlying sadness just some of the emotional states we may experience. No matter what field of work you are in, or how much money you earn, these powerful emotional indictors are signs that you are not on the right personal path. While the physical signs of poor sleep, weight issues, regular sickness and injury are further indicators that you are not nurturing your soul.

The first step in rediscovering your authentic self is to consider at which point in your life you lost it. Was it when you married or had children; did you never truly embrace who you were after coming from an intense family or was it simply because you lost your way after entering your adult life with little path or direction, or without the confidence to aggressively pursue what it was you knew would make you happy?

One of the key characteristics of authentic people is that they always put their own needs before those of others. Not in a selfish uncaring way, but they know that without love for self, they cannot love others truly, madly, deeply.

Identifying their own core needs and practicing self care and love on a daily basis is central in the lives of authentic souls. So this week I ask you – what it is it that you know both your mind and body need to truly nurture your soul? Is it simply time to be, good food, exercise, time with your passions or time to identify them? Is it creating a home or bedroom that is a reflection of your heart and soul? Or spending time in nature without modern technology and communication regularly to commit to your own personal rediscovery? Embracing your own authentic self is the first step in building the life that you want and ultimately the one you deserve.

Sacred Sundays

2010-06-04T19:15:00.001+10:00

There are few things more precious in busy lives than time. Time alone, time for family, time to relax, time to get life administration completed, time to sit, time to just be. As we become more and more efficient and attempt to cram more and more into our days, it becomes more and more apparent that we could easily fill many more hours if they were handed to us on a plate. The reality is that every one of us has 24 hours in a day, and some of us manage to do much more with that time than others. Or, looking at things from a different perspective, some of us are very mindful of the way we spend our time, and far more of us let it fritter away.

A useful strategy employed by a close friend of mine is to declare Sunday sacred time – a day in which nothing really is planned; a day in which she can let her body and mind recover and spend quality time with family and those closest to her. Rushing to social gatherings, to family engagements or anywhere at all really quickly makes the weekend very similar to our frantic weekdays. Once we find ourselves among many people and traffic, making it difficult to unwind and really relax before the Sunday night blues hit. So, why not start making your Sundays sacred too? You may just find that Monday does not seem to be so bad after all.

Are you watching or living?

2010-05-27T06:12:00.001+10:00

I rarely watch the news, but just by chance last week I was at the gym when it was on and since my ipod had run out of battery I tuned in to Peter Overton sharing with us the day that was – what a mistake. Every news story ranging from a promiscuous circus performer to a desperate ex duchess was just depressing. There was no doubt I felt much, much worse about life after listening to the news, and since I still manage to function reasonably well without it, I decided to actively avoid tuning in again anytime soon.

Time management guru Timothy Ferris who wrote the http://www.fourhourworkweek.com/ actively preaches about the psychological benefits of following a “low information” diet in a world in which we have constant access to information and stimulation, arguing that becoming too entrenched in watching everyone else live, means that we leave far less time for us to live ourselves.

Each and every day we subject ourselves to far more information than we need. We listen to boring colleagues at lunchtime, we routinely watch or listen to the news when we could be listening or watching something that really stimulates our soul and we commit to social experiences we would rather not because we are too passive to really say what we want. If you find yourself regularly feeling overwhelmed and lacking meaning in your day to day world it may be time to consider if you tend to observe rather than live life.

The perfect lunch

2010-05-24T22:15:00.001+10:00

How difficult can it be to get lunch right? A couple of slices of bread with a tin of tuna and some tomato and all should be good? What you choose to eat for lunch can have a huge impact on your mood, energy and appetite for the remainer of the day. In fact, choosing the right lunch may even help to protect you from the dreaded 3pm munchies so it is well worth knowing how to get the balance exactly right.

A nutritionally balanced lunch should include some low glycaemic index carbs such as wholegrain bread, beans, crackers or pasta, teamed with a good serve of lean protein such as tuna, chicken breast or egg as well as plenty of salad vegetables. For those of you who routinely ditch the carbs in favour of tuna and salad therein lies the problem. Denying the body of carbohydrates during the day, when both your brain and your muscles require them for energy leaves you prone to sugar cravings and low energy levels later in the afternoon when your brain finally realizes that it does not have enough readily available fuel to function optimally. Including a small serve of nutritious carbohydrates such as 1-2 slices of grain bread, a few wholegrain crackers or a small tin of beans or corn is all the carbohydrate you will need to avoid this scenario.

The most common component of lunch that we get wrong is not including enough bulky salad or vegetables with our standard choices. Plain sandwiches, sushi, noodle dishes and soups may all be healthy lunch choices but they do not contain the bulk to keep you full throughout the afternoon. Ideally lunch will include at least 1 cup of salad or vegetables. Great options include adding a salad or vegetable based soup to your regular sandwich or sushi, or simply taking an extra carrot, cucumber or capsicum to cut up and enjoy with your lunch.

It may also be useful to know that high carbohydrate lunch choices including heavy noodle and rice dishes, Turkish bread sandwiches and smoothies can contain the equivalent of 3-4 slices of regular bread in full, which can leave you prone to sugar high’s and low’s. Instead choosing lighter carbohydrate options such as brown rich sushi, wrap breads or salads made with beans and corn teamed with a palm size serve of lean protein will give you an optimal nutritional balance and a tasty lunch to match.

Top lunch choices Total kJ Total fat (g)
2 Tuna Sushi Rolls 1400 6
Chicken and salad wrap 1200 6
Frittata and salad 1200 7
Tuna, beans and salad 1000 7
Wholegrain crackers with salmon 1200 6
Leftover pasta with meat and vegetable sauce 1400 7

Worst lunch choices
Chicken and avocado on Turkish 3200 54
Pad Thai 3400 46
Burger and fries 3700 40
Quiche 2000 30
Stir fry chicken and rice 2000 30
Pesto chicken salad 2000 35

Your Life: Are you a ‘me for me’ person, or a “me for you” person?

2010-05-23T18:46:00.000+10:00

Surprisingly enough, much of my diet consult time with patients is spent on “life coaching” – putting food choices and weight control in the context of leading a more balanced, healthier and happier life. Some individuals are already very good at achieving this balance. They are easily able to put their own needs ahead of others and tend be happier and better functioning individuals as a result. On the other hand, there are the people, especially the mothers who put everyone else’s needs or requests before their own. As a result they often feel exhausted, drained, resentful and just plain cranky that they are not leading the life they would like, ultimately because of their own poor choices or perceived inability to prioritise self.

The irony is, they while putting self first can be perceived as being “selfish”, failing to place ones basic needs such as health, self care, exercising and time alone before that of the needs of others actually tends to make individuals function at a level which is far below their best. As a result of this, those closest of most important to us, whether it is our family, friends, clients or associates do not get to interact with us when we are at our best, so no one wins really.

A wise colleague of mine told me last week that he refers to people as either “me for me” people – those happy to self care first because they know that they are at their best for others if they put self first as opposed to “me for you” people who are constantly chasing their own tails. Which category do you fall into?

The most patronising email ever?

2010-05-11T14:50:00.002+10:00

Thanks for your email. Glad to see you're still reading *****! ;)

I understand your confusion - let me see if I can un-muddy the waters for you.

Every time we commission any contributor, ****** has a policy of buying the copyright to whatever it is we're commissioning outright, so that we can reuse/reproduce the content as we see fit. It's a procedure we've been following for many a moon now - since long before my time, in fact. (You might have come across something similar before in your dealings with other publications - I'm not au fait with all their requirements but I do recall from my time of freelancing, that ACP asked me to sign something similar.) According to my records, you were sent a copy of our conditions to sign and return back in *****, by the editor back then . I've attached the form for you to have another look at.

With regards to not crediting you - that was a disappointing oversight on our part, and a real shame. I wish we had; it would have made us all look better to have had your name attached! Would you be interested in appearing in our next issue, with your top tips for *******? Naturally, we'd be more than happy to shamelessly promote you as an expert in paediatric nutrition!

Luckily I have an appointment with my solicitor next week :)

Give yourself a break!

2010-05-09T09:45:00.000+10:00

Go easy on yourself, life is tough enough

As a dietitian working in private practice you get to speak to many, many people each week. People who are sad, happy, unhappy, unhappy because of their weight, tired, exhausted, overwhelmed, unfulfilled, driven, just about every feeling and emotion there is to be had. The married people are miserable, the unmarried ones are miserable, the fat people are unhappy and the thin people are as well. What stands out most of all for me, after listening to literally hundreds of conversations is that for all of us, in some way or another, life is tough and at the end of the day we do our best to get through it.

In general, people do the best they can at the time, with the resources they have, and few things warrant the harshness many of us beat ourselves up with on a daily basis. Carrying excessive weight is a common reason that women in particular feel bad about themselves, believing that there is some magical ideal way to eat that they have somehow failed to achieve. In the big scheme of things though, and the really important things that matter like family, relationships and making a decent contribution to this world, whether or not you stuck to your diet last week suddenly becomes irrelevant.

So next time you go to beat yourself up over what you should or should not be eating, try thinking of where looking after your body fits in the big picture of your life and not only will your decision to eat well be far easier, you will be giving yourself a break, which is likely to be sorely needed.

Dealing with emotional pain

2010-04-29T09:17:00.001+10:00

Dealing with emotional pain has to be one of the most challenging things that human beings have to deal with during their lifetime. As Ian Thorpe once famously said when talking of the pain associated with swimming at a world championship level; “physical pain is nothing compared to emotional pain” – the pain that makes your heart ache and life no longer seem living. Whether it is a relationship breakup, a family loss, betrayal or extreme disappointment, at some point in our lives we all have to deal with it, and like everything, we can choose to do it well, or become victim to it.

The feeling of discomfort associated with intense emotional pain will often see us try and avoid the pain – drown it out with alcohol, sex, food, medication and people, which may give some temporary relief but ultimately means that we are actively avoiding the pain, and avoidance inevitably comes back to bite us. Although much more difficult, sitting with the pain, seeking some deeper understanding of the scenario and working towards making peace with the situation a crucial component of the healing process. Sure, we can do small things to make ourselves feel better; get a massage, cry with friends, listen to our favourite songs and wallow for a while but actually accepting that a degree of pain is a part of being human is a key component of Acceptance and Commitment Therapy (ACT).

In this model, rather than direct energy towards fighting an emotion such as hurt or pain or even behavioural changes such as eating less, ACT would encourage individuals to sit with the pain and look for the good that can come from working through it. Easier said than done admittedly, but knowing that growth generally does come from pain as well as the development of new personal resources to deal with pain better in the future does help somewhat. In addition to some good wine, good friends and some serious tears for a day or two to get it all out 

Butter or margarine?

2010-04-20T17:09:00.000+10:00

Butter versus Margarine?

One of the most frequently asked questions I am asked about nutrition is whether one should use butter or margarine? As with most areas of nutrition, which you choose really comes down your own personal preference and there are definitely better options of each available given that there is 50+ different types of butter and margarine in the spreads section of the supermarket. So, to help you make your decision slightly easier before you get caught up in a world of polys, monos and saturated fats, plant sterols and sodium, here are some of the pros and cons of each.

Taking a step back from the question of butter or margarine to consider the role 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, yes, you probably do need to cut back as we really do not need a lot of added fat in general.

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.

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.

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.

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.

Don't let Easter get you off track

2010-04-18T13:13:00.001+10:00

Traditionally it is the months that follow the Easter holiday period which see many of us go off track when it comes to our diet and lifestyle resolutions. Too much chocolate, too little activity and a couple of kgs of extra weight is often all that is needed to completely ditch ideal exercise regimes and dietary resolves of the year thus far. Unfortunately, the Winter hibernation that many of us readily embrace then sees an extra 5-10kgs on board by the time the flowers are opening come Spring. At this time of year, the best thing you can do it make an official declaration that this will not happen to you in 2010. It is time to immediately rid your home of all extra leftover Easter treats because basically, if they are in the house, you will eat them.

Why can't I lose weight?

2010-04-11T17:44:00.000+10:00

For many years, scientists, nutritionists and numerous other weight loss professionals have continually preached that weight loss comes down to a very simple equation – kilojoules in versus kilojoules out. While this principle is true to a certain extent, there are a number of increasingly common hormonal shifts that can occur that do alter this relationship. Insulin resistance, the clinical condition that precedes Type 2 diabetes is one such diagnosis. Individuals with insulin resistance will struggle to lose weight via traditional weight loss prescriptions simply because their body is not burning fuel the way it should be.

Insulin is a hormone secreted by the pancreas and used to digest carbohydrates. Carbohydrates are found in plant based foods including bread, rice, breakfast cereal, pasta, fruits and sugars. When carbohydrate rich foods are consumed, insulin is secreted by the pancreas to take glucose from the food to the muscles for energy. For a number of reasons, over time, insulin may fail to work as well as it should. Weight gain, where fat is clogging the cells is one such reason, as is a lack of physical activity. Your genetics can also pre dispose you to insulin resistance and Type 2 diabetes. The highly processed nature of our daily carbohydrate food choices including breads, breakfast cereal and snack foods, which require much higher amounts of insulin than less processed low glycaemic index carbohydrates is too thought to be a significant contributing factor to the increased incidence of insulin resistance.

Resistance to the hormone insulin builds up over time, with the body gradually producing more and more insulin in an attempt to get it to work better at taking glucose to the body’s cells for energy. As insulin is also a fat storing hormone, the more of it that is circulating in the body, the harder it becomes to actually burn body fat. High levels of insulin can also make you feel tired, bloated and craving sugar, as the body is not getting the fuel it needs to the cells as efficiently as it should be. Individuals with insulin resistance also tend to have distinct abdominal fat deposits, and carry much of their weight round their belly.

The good news is that once diagnosed by a physician or endocrinologist, insulin resistance can be managed and tight management can actually prevent the development of Type 2 diabetes. While some cases will warrant medication, the diet and exercise prescription does not change. Individuals with insulin resistance need a reduced carbohydrate, increased protein diet as developed by a dietitian who specialises in the area, as well as a highly specific training program that integrates high intensity cardio sessions in conjunction with a light resistance training program. Individuals with insulin resistance need to learn to become extremely fussy with their choice of carbohydrate foods. High GI, refined sources of carbs including juices, white breads and refined cereals need to be completely eliminated from the diet long term for the best weight loss outcomes long term.

Signs that you may have a degree of insulin resistance that may be worth investigating with your doctor include an inability to lose weight despite demonstrated diet and exercise compliance, distinct abdominal fat, feeling unusually fatigued, bloating and cravings sugar regularly. The benefits of identifying insulin resistance early and committing to a 6-12 months diet and exercise intervention will ultimately help you avoid getting diabetes.

Surviving Easter

2010-03-31T12:32:00.000+11:00

The frantic nature of 2010 thus far has meant that Easter has well and truly crept up on us. Many of us do relatively well with our diet and exercise regime each year until about this time, when we collapse in a heap over the Easter long week and indulge in far too much chocolate, far too many show bags and forget the need to increase activity during holiday periods rather than ditch it completely.

So this year, rather than use the holiday weekend as an excuse to let your regular routines fall by the way side, use the time to exercise as much as you can and prepare for the next couple of months. Sure it is fine to indulge in a little chocolate but if you consider that just 1 large Easter bun with butter contains up to ¼ of your daily energy requirement, and just a small packet of chocolate eggs, almost half, moderation and movement is the key to preventing weight gain over the Easter break. A couple of others tips to get you through the holiday weekend without an extra kilo or two;

Enjoy an Easter Bun on Good Friday, Easter Saturday and Sunday only (and not the ones with chocolate chips!)
Eat as much chocolate as you like on Easter Sunday then throw or give the leftovers away
Purchase, at most just 1 Easter food show bag

Food and airline travel - a disgrace

2010-03-15T14:05:00.000+11:00

It has been a busy week and you are rushing to catch a flight to Melbourne. You have not had time to grab breakfast, but know that since you have booked Qantas, they will feed you on the plane. So, after loading and unloading your lap top, lining up for 20 minutes to check in and been chosen for the security scan you have just made the flight. A few minutes into the hour long flight the hostess brings you a snack – a cookie that contains 1200kJ and 20g of fat – thanks Qantas. Lucky you notice that they also have apples, and the hostess agrees you can have one, even though she appears slightly shocked someone is asking for one at all.

So much of our ability to eat well comes down to the foods we have available to us on a daily basis. Foods available on flights, in hotels, at sporting matches and other public events have a massive impact on the nutrition of the nation. It is time that large organizations including our airlines accept their corporate responsibility to have healthy food choices available for their customers. No one is making you eat the apple, but you should be offered it and no one needs a cookie that contains ¼ of your daily kilojoules and half of your daily fat intake.

Who do you spend your time with?

2010-01-31T11:19:00.000+11:00

Our lives are filled with many people; people we work with, family, friends, associates, those who we pay to help us, our partners, children, friends of friends and people we studied with. Then there are people who live next door, and people who we see periodically at the supermarket or petrol station and the people we used to date. If you work with clients as well that means that there are a whole lot more people who you are in contact with every day – which means, all in all, a whole lot of people.

One way people can be grouped in life is according to their energy levels, or described in another way if they tend to be optimistic or pessimistic in their outlook. As we know that energy systems transfer, such a description can explain the reason why some people make us feel good, and others not so good. High energy people tend to leave you feeling positive and enthusiastic about life, while the lower energy, more pessimistic individuals tend to leave you feeling tired and in a lower mood state than you started with.

While we can not always control the people we have contact with on a daily basis in our professional lives, we can control the ones we have contact with in our private time. To maintain optimal mood, it is absolutely imperative that you learn to become fussy about who you spend your time with. While social circles may be large and growing, in busy lifestyles it really does become matter of quality over quantity when interacting with people to ensure that your energy levels are not in a constant state of drain because you have given too much to others. While this may mean being strict with your social calendar, the only person who will benefit will be you, and those who are most important in your life as they in turn get to spent more much coveted time with you, when you are functioning at your best.

School Lunches for Dummies

2010-01-23T20:13:00.000+11:00

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.

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 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.
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.

What is good lunchbox nutrition?

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.

Wholegrain carbohydrates for energy:
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.

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

If you don’t like that one

Try mixing bread types for sandwiches with one slice of high fibre white and one slice of grain

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

Fruit:
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.

TIP
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.

Protein food
Protein is the nutrient that tends to be missed in school lunchboxes and is often replaced with extra fruit, juice or more snacks. 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 and hence school lunchboxes offer a perfect opportunity to boost up these nutrients in their kids diets. 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.

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.

Nutritious Snack
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 < 400kJ. Wholegrain and dairy based snack bars are more nutritious options.

TIP: Snack Food Checklist
<400kJ per serve
Protein – 3-5g per bar
Total carbohydrate - <20g per bar
Contain wholegrains, are low GI or have calcium

Fluid
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.

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.

My son loves going to the canteen, how often should I let him have canteen options for his lunch?
All 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.

What about treats?
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.

Finding your authentic self - the first step towards complete health and well being

2010-01-23T19:54:00.001+11:00

Your Life: Rediscovering your authentic self
Angelina has it, as does Brad but Jennifer Aniston never did. Anna Wintour oozes it, as does Michelle Obama. Hugh Jackman embodies it as does Seal and Heidi Klum – authenticity.
Authenticity is one of my most favourite words – the ability to truly reflect ones self; to break free from the roles created for us and stay concrete and honest no matter what the situation or relationship we find ourselves in. Few individuals master their own authentic soul - the very nature of modern life and our relationships seeing us mould and manipulate our authentic selves into the person we hope to be, or doing what others want us to rather than embracing what is true and real for us as an individual.

Our emotions as well as the body are both exceptionally good at telling us when we are on track with our authentic selves. Frustration, irritability, uneasiness and seemingly relentless sadness no matter what your job or paycheck are all powerful emotional indictors that things are not as they need to be in your world in order for you to be at your best. While the physical signs of poor sleep, weight issues, regular sickness and injury often more signs that all is not well with self.

The first step in rediscovering your authentic self is to consider at which point in your life you lost it. Was it when you married or had children; did you never truly embrace who you were after coming from an intense family or was it simply because you lost your way after entering your adult life with little path or direction, or without the confidence to aggressively pursue what it was you knew would make you happy?

One of the key characteristics of authentic people is that they always put their own needs before those of others. Not in a selfish uncaring way, but they know that without love for self, they cannot love others truly, madly, deeply.

Identifying their own core needs and practicing self care and love on a daily basis is central in the lives of authentic souls. So this week I ask you – what it is it that you know both your mind and body need to truly nurture your soul? Is it simply time to be, good food, exercise, time with your passions or time to identify them? Embracing your own authentic self is the first step in building the life that you want and ultimately the one you deserve.

Please don't pretend that you are doing us any favours

2009-12-13T10:13:00.000+11:00

Food industry and large companies have much control over what we eat. They control what we can buy, what price products are sold at, where they put products on the shelves and in an increasing number of instances, they are encouraging us to eat more and more. Consider for a moment the last time that you went to the petrol station - did someone offer you a discount if you spent some extra cash in there? Or did they offer you 2 for 1 chocolate bars? Did the fast food chain offer an upgrade? Or did you get a better deal at the supermarket if you purchased more? Other examples of this push for consumers to consume more and more include larger companies advertising the unhealthiest burger and breakfast cereal options the most; or heavily discounting the cheaper, poorer quality food items rather than the healthiest before claiming to be holier than thou simply because they offer them on the menu.

All of these are examples of ways in which major companies who claim to be helping Australians eat better with health initiatives are actually making a complete joke of us and laughing all the way to the shareholders meeting. Instead of claiming to market responsibly perhaps it is time to actually do it? So next time the service attendant at the Coles servo offers you 2 for 1 chocolate bars, the McDonalds or Events cinema attendant offers an upgrade perhaps we need to start telling them to stick it.

How to not get fat this Christmas

2009-12-08T15:15:00.000+11:00

The time has arrived when we need to be really mindful of our food choices to avoid an extra 5+ kilograms to kick off 2010. Here are the must follows tips for success;
1) Do not skip your training sessions, no matter what. Being “too busy” is a poor excuse
2) Eat a snack an hour before you go to a party
3) Drink vodka, lime and soda
4) Avoid all pastry until Christmas Day
5) If you do overindulge, choose salad or soup for your next meal
6) Snack on Summer fruit
7) Don’t keep extra lollies or chocolates at home
8) Give away as much leftover food as you can
9) Don’t waste your calories on poor quality chocolates, nibbles and pastry
10) Avoid all dips and chips