Just to let you know that I found last weeks update – about sweet tasting food triggering more craving for sweet tasting food – confirmation of probably what I already knew – the more sugary foods I eat the more I want – and if I start eating sweet food early in the day, I continue to crave that sweetness all day!
Now my challenge is to rid of most of the sweet foods from my diet.
Interestingly, I do however find that a drink of Pepsi Max around 5pm in the afternoon, seems to quell the hunger and sugar cravings quite well – whereas If I eat something sweet at this time, I just tend to crave more!
Monday, March 23, 2009
Sunday, March 22, 2009
Saving time
Do you know anyone who is not busy? Any one of your friends who says that they have 2 hours each day to spare and are more than happy to donate it to more shopping, self care and exercise? The reality is though, that each and every one of us has exactly the same amount of time in our day, yet some of us do a lot more with it than others. Working in a department of women I notice this often; while we all work the same number of hours, some of us have far more to show for it than others. And so onto the topic of effective time management. Here are my top 10 tips to get more done as a result of eliminating the most common time wasters that can become a routine part of the day if we are not careful-
1) Scan your email, delete anything not directly relevant including all SPAM, group emails, jokes and forwards. If it is that important it will always reappear.
2) Put your phone on voice mail or silent. This lets you concentrate on the task you are doing without interuption so you can return calls at the best time for you, like in the car.
3) Avoid the office chat. My collegues can spend 30 minutes chatting about their weekends before they even start work. Get in, get started and catch up over lunch.
4) Print minutes, research papers and any other documentation that requires reading and set it aside to read on planes, at the park, cafe, train or while waiting for appointments.
5) Handle emails once only - read it, answer it, file or delete it. Aim to keep your screen with just 6-10 emails so you do not get distracted and keep focused on the task at hand.
6) Change your hours to avoid traffic. You many need to start early or late but you can add an hour to your day.
7) Exercise at lunchtime. Driving to a packed gym at 7am or 6pm wastes another 30-60 minutes. Get out each lunchtime and then yet another thing on your to do list is checked off.
8) Run errands at lunchtime. The bank, doctor, anything you can get out of the way during work hours means more recreational time for you and your family.
9) Be strict with meetings. Meetings can sometimes be an excuse for professionals to look busy and important with no outcome other than a booking for another meeting. Keep them brief, outcome based and post pone or cancel if actions have not been completed.
10) Clean your desk and write a to do list each week. Having weekly goals keeps you on trcak while the clear out makes sure you are regularly filing and reminding yourself of projects that are outstanding.
1) Scan your email, delete anything not directly relevant including all SPAM, group emails, jokes and forwards. If it is that important it will always reappear.
2) Put your phone on voice mail or silent. This lets you concentrate on the task you are doing without interuption so you can return calls at the best time for you, like in the car.
3) Avoid the office chat. My collegues can spend 30 minutes chatting about their weekends before they even start work. Get in, get started and catch up over lunch.
4) Print minutes, research papers and any other documentation that requires reading and set it aside to read on planes, at the park, cafe, train or while waiting for appointments.
5) Handle emails once only - read it, answer it, file or delete it. Aim to keep your screen with just 6-10 emails so you do not get distracted and keep focused on the task at hand.
6) Change your hours to avoid traffic. You many need to start early or late but you can add an hour to your day.
7) Exercise at lunchtime. Driving to a packed gym at 7am or 6pm wastes another 30-60 minutes. Get out each lunchtime and then yet another thing on your to do list is checked off.
8) Run errands at lunchtime. The bank, doctor, anything you can get out of the way during work hours means more recreational time for you and your family.
9) Be strict with meetings. Meetings can sometimes be an excuse for professionals to look busy and important with no outcome other than a booking for another meeting. Keep them brief, outcome based and post pone or cancel if actions have not been completed.
10) Clean your desk and write a to do list each week. Having weekly goals keeps you on trcak while the clear out makes sure you are regularly filing and reminding yourself of projects that are outstanding.
Sunday, March 15, 2009
Conflict of interest?
Earlier this week I received an email questioning my product recommendations and the potential for "conflicts of interest' as I do consult to some industry groups.
In the past I have consulted to a number of industry groups including Meat and Livestock Australia and Fonterra on products and nutrition themes which I believe, based on my independent clinical experience from over 10 years of working in the area of paediatric nutrition and weight loss, that offer superior nutritional properties for consumers.
At present, I am regularly approached by various food industry groups to act as a spokesperson on behalf of their products or to consult on product development. In such circumstances I have very clear guidelines about which products I will and will not consult on and only ever represent products which I truly believe offer superior nutritional properties, and ones which I myself routinely recommend for my clients.
Currently I consult to Aldi supermarkets and to Unilever on the Streets Paddle Pop MOO project and I am proud to represent both groups as they develop products which offer wider consumer ranges of nutritional sound products. You can decide for yourself if that is a "conflict of interest".
In the past I have consulted to a number of industry groups including Meat and Livestock Australia and Fonterra on products and nutrition themes which I believe, based on my independent clinical experience from over 10 years of working in the area of paediatric nutrition and weight loss, that offer superior nutritional properties for consumers.
At present, I am regularly approached by various food industry groups to act as a spokesperson on behalf of their products or to consult on product development. In such circumstances I have very clear guidelines about which products I will and will not consult on and only ever represent products which I truly believe offer superior nutritional properties, and ones which I myself routinely recommend for my clients.
Currently I consult to Aldi supermarkets and to Unilever on the Streets Paddle Pop MOO project and I am proud to represent both groups as they develop products which offer wider consumer ranges of nutritional sound products. You can decide for yourself if that is a "conflict of interest".
Saturday, January 24, 2009
School Lunchboxes
1. Ham and cheese wrap – made with Oat or Wholeweat Mountain bread, Munchables Cheese and Cracker Snack Pack, chopped up rockmelon or container of grapes + bottle of frozen water.
2. 4 wholegrain crackers (either Paradise Vives, Vita Weat 9 grains) with 2 slices of a reduced fat cheese, popper of Aktavite milk + 2 Paradise Light Cookies or 2 homemade mini muffins + 1 nectarine.
3. Wholegrain bread roll with chicken and avocado, 3 large strawberries, frozen Smackers OR Gogurt tube + Mainland Light Cheese and Cracker Snack Pack
4. Pita pocket filled with tuna and mayonnaise, frozen grapes, Carman’s Breakfast Bar and Stringa Cheese stick
5. 1 slice Wholemeal Lebanese bread with Vegemite OR Light cream cheese, Big M popper, Crunchola breakfast bar and Goulburn Valley Fruit tub
6. Ham and Cheese wrap, Frozen grapes, Aktavite Milk, Packet of Vita Weat Grain Snacks
7. Baker’s Delight Low GI Turkey and Light Cheese cheese sandwich, Banana, 100g tub Ski D’Lite yoghurt – frozen OR Streets Paddle Pop MOO (canteen) Uncle Toby’s Low GI Muesli Bar
8. 6 Vita Weats + Vegemite, 2 small peaches, Bega Cheese Stringa, Tasti Rice Bubble Bar
9. Egg, lettuce and mayo wrap, Apple, Munchables Light Cheese and Cracker Snack Pack, Hip Hop Bar
10. Small whole meal roll with cheese and vegemite, Packet of Mini sultanas, Big M popper, Packet of popcorn
11. John West Tuna To Go, Cut up melon, Tub of Vaalia Yoghurt, Packet of Vege chips
12. Chicken sandwich on grain bread, Tub of Goulburn Valley Fruit, KRAFT Dairybites Cheesy Pops, 2 homemade mini muffins
13. 4 corn thins + spread, Cut up carrots/celery, Mini Babybel Light, Pitos Premium Pita Chips
14. Pita Pocket, 10 dried apricots, Munch Bunch Yoghurt Tub, Tasti Milkies Bar
2. 4 wholegrain crackers (either Paradise Vives, Vita Weat 9 grains) with 2 slices of a reduced fat cheese, popper of Aktavite milk + 2 Paradise Light Cookies or 2 homemade mini muffins + 1 nectarine.
3. Wholegrain bread roll with chicken and avocado, 3 large strawberries, frozen Smackers OR Gogurt tube + Mainland Light Cheese and Cracker Snack Pack
4. Pita pocket filled with tuna and mayonnaise, frozen grapes, Carman’s Breakfast Bar and Stringa Cheese stick
5. 1 slice Wholemeal Lebanese bread with Vegemite OR Light cream cheese, Big M popper, Crunchola breakfast bar and Goulburn Valley Fruit tub
6. Ham and Cheese wrap, Frozen grapes, Aktavite Milk, Packet of Vita Weat Grain Snacks
7. Baker’s Delight Low GI Turkey and Light Cheese cheese sandwich, Banana, 100g tub Ski D’Lite yoghurt – frozen OR Streets Paddle Pop MOO (canteen) Uncle Toby’s Low GI Muesli Bar
8. 6 Vita Weats + Vegemite, 2 small peaches, Bega Cheese Stringa, Tasti Rice Bubble Bar
9. Egg, lettuce and mayo wrap, Apple, Munchables Light Cheese and Cracker Snack Pack, Hip Hop Bar
10. Small whole meal roll with cheese and vegemite, Packet of Mini sultanas, Big M popper, Packet of popcorn
11. John West Tuna To Go, Cut up melon, Tub of Vaalia Yoghurt, Packet of Vege chips
12. Chicken sandwich on grain bread, Tub of Goulburn Valley Fruit, KRAFT Dairybites Cheesy Pops, 2 homemade mini muffins
13. 4 corn thins + spread, Cut up carrots/celery, Mini Babybel Light, Pitos Premium Pita Chips
14. Pita Pocket, 10 dried apricots, Munch Bunch Yoghurt Tub, Tasti Milkies Bar
Sunday, January 18, 2009
Whats's the matter with my new diet?
You would have had to have your head under a rock the past hew weeks to not notice the new wave of whizz bang diet programs being advertised as the ultimate answers to weight loss. Even I am shocked at the number of these programs being flogged on TV and in print media. The reason that dietitians get so frustrated with these money making weight loss programs is that we are often the ones who have to see the clients after they have tried nearly all of them but are still fat. And there is nothing harder than trying to get a persons metabolism on track again after they have tried numerous low carb, low calorie shake, soup and water based diets (think lemon detox!).
Generally speaking all of these diets are low calorie (<5000kJ per day) and low in carbohydrate (<100g each day). Yes, they will work but few are sustainable, and fewer teach any of the lifestyle skills necessary for long term habit and behaviour change which are ultimately the variables which result in long term weight control. So, if you want to spend more of your hard earned $ on these programs, go right ahead but basically you can do one yourself if you want to eat this way for a week or for as long as you like.
For example, if you would like to try the Lemon Detox Diet, all you need to do it add a teaspoon of sugar to a glass of water and drink one of these 6-8 times a day (see http://www.youtube.com/watch?v=n-_qXwT1guE) for more info on this one. Or if you prefer a low carb plan just eat an omelet for breakfast, tuna and salad for lunch and 100g steak and green veges for dinner and you have your own low carb diet for free.
So, this year, stop making money hungry businessmen richer and don't be sucked into paying more money on expensive and generally unsuccessful weight loss programs. Instead, get serious, change the way you think about food, your body and your health and simply start to make some positive changes to your lifestyle. Eat less, eat more vegetables, cut out the alcohol for a few weeks and walk each day. You may not lose as much weight as you would on a low carb diet but these are habits you can maintain and build on to get your weight off slowly, but for good.
Remember the truth is that:
"Diets aim at the wrong target - the belly, not the brain. They focus on a symptom rather than the underlying causes. the key to permanent weight loss is changing the attitudes and habits that determine what, why, when, how much and how often you eat" (Parade Magazine, 2005)
Generally speaking all of these diets are low calorie (<5000kJ per day) and low in carbohydrate (<100g each day). Yes, they will work but few are sustainable, and fewer teach any of the lifestyle skills necessary for long term habit and behaviour change which are ultimately the variables which result in long term weight control. So, if you want to spend more of your hard earned $ on these programs, go right ahead but basically you can do one yourself if you want to eat this way for a week or for as long as you like.
For example, if you would like to try the Lemon Detox Diet, all you need to do it add a teaspoon of sugar to a glass of water and drink one of these 6-8 times a day (see http://www.youtube.com/watch?v=n-_qXwT1guE) for more info on this one. Or if you prefer a low carb plan just eat an omelet for breakfast, tuna and salad for lunch and 100g steak and green veges for dinner and you have your own low carb diet for free.
So, this year, stop making money hungry businessmen richer and don't be sucked into paying more money on expensive and generally unsuccessful weight loss programs. Instead, get serious, change the way you think about food, your body and your health and simply start to make some positive changes to your lifestyle. Eat less, eat more vegetables, cut out the alcohol for a few weeks and walk each day. You may not lose as much weight as you would on a low carb diet but these are habits you can maintain and build on to get your weight off slowly, but for good.
Remember the truth is that:
"Diets aim at the wrong target - the belly, not the brain. They focus on a symptom rather than the underlying causes. the key to permanent weight loss is changing the attitudes and habits that determine what, why, when, how much and how often you eat" (Parade Magazine, 2005)
Saturday, December 20, 2008
Best Books of 2009
Overcoming Under Earning by Barbara Stanny - a must read for any woman in business
Man in the Mirror by Wayne Bennett - fantastic insight into the psychological functioning of young athletes from the coaching master himself
The Volumetrics Eating Plan by Dr Barbara Rolls - one of the USA's top diet books
The Princessa by Harriet Rubin - a fascinating look at the way women go into battle compared to men
Are you the one for me? by Barbara De Angelis - one of the best relationship books you can read
Affluenza by Oliver James - if you are looking for meaning this book explains why we are making it hard for ourselves to find it
Life's Too F**king Short by Janet Street Porter - a light, funny read thta takes the piss out of many a female behaviour
The Art of Forgiveness, Loving kindness and Peace by jack Kornfield - a must read for any one who finds it difficult to forgive and move on or to recover from grief
The Money Club - if you have thought about starting a share club, this one will inspire you to go for it
Woulda, shoulda, coulda by Dr Arthur Freeman - if you find your head in the past much more than the present you need to read this one
The Glass Castle by Jeannette Walls - a brilliant true story, beautifully written which demonstrates the power of resilience no matter what your family background - a great pool read over the break
Surviving adolescents by Dr Michael Carr-Gregg - I don't even have teenagers and i loved this one
The Don't Go Hungry Diet by Dr Amanda Sainsbury Sallis - for any chronic dieter, this books explains why dieting almost makes it impossible to lose weight
Mindless eating by Dr Brian Wansick - a fascinating read about how our food environment shapes exactly what and how much we eat
Reinventing your life by Dr Jeffrey Young - if your past profoundly affects the way you behave and interact in relationships, this book may explain why, with a particular emphasis on parenting and past experience
Man in the Mirror by Wayne Bennett - fantastic insight into the psychological functioning of young athletes from the coaching master himself
The Volumetrics Eating Plan by Dr Barbara Rolls - one of the USA's top diet books
The Princessa by Harriet Rubin - a fascinating look at the way women go into battle compared to men
Are you the one for me? by Barbara De Angelis - one of the best relationship books you can read
Affluenza by Oliver James - if you are looking for meaning this book explains why we are making it hard for ourselves to find it
Life's Too F**king Short by Janet Street Porter - a light, funny read thta takes the piss out of many a female behaviour
The Art of Forgiveness, Loving kindness and Peace by jack Kornfield - a must read for any one who finds it difficult to forgive and move on or to recover from grief
The Money Club - if you have thought about starting a share club, this one will inspire you to go for it
Woulda, shoulda, coulda by Dr Arthur Freeman - if you find your head in the past much more than the present you need to read this one
The Glass Castle by Jeannette Walls - a brilliant true story, beautifully written which demonstrates the power of resilience no matter what your family background - a great pool read over the break
Surviving adolescents by Dr Michael Carr-Gregg - I don't even have teenagers and i loved this one
The Don't Go Hungry Diet by Dr Amanda Sainsbury Sallis - for any chronic dieter, this books explains why dieting almost makes it impossible to lose weight
Mindless eating by Dr Brian Wansick - a fascinating read about how our food environment shapes exactly what and how much we eat
Reinventing your life by Dr Jeffrey Young - if your past profoundly affects the way you behave and interact in relationships, this book may explain why, with a particular emphasis on parenting and past experience
Wednesday, December 10, 2008
What Have You Learnt This Year?
The majority (not all) of new music seems a bit to same-same, and been done before.
You need to get everything right for a healthier life:- sleep, mind (stress or lack of), diet and exercise. Excel in one area but drop the ball in another results in minimal gains.
Tip your hairdresser (for guys), as they are paid paltry $, and you will get more attention and better service next time around.
Do I need it or want it?
Never too old to start surfing
Czech beer is very good
ABC and SBS are so much better than the 3 commercial stations.
tabata (interval) training using compound (cross-fit type) exercises provides extreme fat loss and strength
Sydney traffic is getting progressively worse each year
Anthony
To always trust your gut instinct
Never complain about food in a pub
Expectations of good service in Sydney are wasted
The Y generation come from a completely different planet
Sometimes you need carbs at night to get the metabolism going
Adding walnuts to your diet to lower cholesterol really does work
A couple of parking tickets each year is really not that bad when you live in the city
There is a big difference between men and boys
SB
No matter how much you plan, research something, deliberate, reason
about something - things sometimes just do not go to plan!
I find it hard to tolerate boredom. Not sure what the answer is to that
one - it's definitely not - eat more!
Sydney is a great city - you just need to know where to go!
Fried chilli cuttlefish is delicious!
Never drink on an empty stomach.
There is nothing wrong with not being warm and nice all the time.
Cindy
1. It isn't the number of friends, but the quality of the friendships
2. You need to let yourself be taken care of once in a while
3. Nothing beats a lovely day out with friends, drinking, eating and laughing
4. You can have a life of meaning and a life of happiness, it doesn't have to be a choice between the two
5. People can tell you nice things, but when nice things are told to you by the people that matter, those words mean more than anything in the world.
JB
You only crave sugar when you are eating it regularly
Mini breaks are the difference between getting through the year happily or not
Sometimes you have to be brutel when it comes to friendships
SM
People are offended by some jokes.
Life gets taken too seriously.
It's ok to be an idiot!
I am dying everyday and that's ok. Eye sights getting worse, loosing
brain cells as we speak/write. And you just can't prevent it!
Caron
Leaving the children to go away is something every parent should do
Motherhood is over rated
Two alcohol free days each week is unreasonable
KC
Four wheel drives are too big for the city
Most women do not know how to drive 4WD's
Teenagers can never be trusted, ever
Every person that comes into your life is there to teach you a lesson
SC
You need to get everything right for a healthier life:- sleep, mind (stress or lack of), diet and exercise. Excel in one area but drop the ball in another results in minimal gains.
Tip your hairdresser (for guys), as they are paid paltry $, and you will get more attention and better service next time around.
Do I need it or want it?
Never too old to start surfing
Czech beer is very good
ABC and SBS are so much better than the 3 commercial stations.
tabata (interval) training using compound (cross-fit type) exercises provides extreme fat loss and strength
Sydney traffic is getting progressively worse each year
Anthony
To always trust your gut instinct
Never complain about food in a pub
Expectations of good service in Sydney are wasted
The Y generation come from a completely different planet
Sometimes you need carbs at night to get the metabolism going
Adding walnuts to your diet to lower cholesterol really does work
A couple of parking tickets each year is really not that bad when you live in the city
There is a big difference between men and boys
SB
No matter how much you plan, research something, deliberate, reason
about something - things sometimes just do not go to plan!
I find it hard to tolerate boredom. Not sure what the answer is to that
one - it's definitely not - eat more!
Sydney is a great city - you just need to know where to go!
Fried chilli cuttlefish is delicious!
Never drink on an empty stomach.
There is nothing wrong with not being warm and nice all the time.
Cindy
1. It isn't the number of friends, but the quality of the friendships
2. You need to let yourself be taken care of once in a while
3. Nothing beats a lovely day out with friends, drinking, eating and laughing
4. You can have a life of meaning and a life of happiness, it doesn't have to be a choice between the two
5. People can tell you nice things, but when nice things are told to you by the people that matter, those words mean more than anything in the world.
JB
You only crave sugar when you are eating it regularly
Mini breaks are the difference between getting through the year happily or not
Sometimes you have to be brutel when it comes to friendships
SM
People are offended by some jokes.
Life gets taken too seriously.
It's ok to be an idiot!
I am dying everyday and that's ok. Eye sights getting worse, loosing
brain cells as we speak/write. And you just can't prevent it!
Caron
Leaving the children to go away is something every parent should do
Motherhood is over rated
Two alcohol free days each week is unreasonable
KC
Four wheel drives are too big for the city
Most women do not know how to drive 4WD's
Teenagers can never be trusted, ever
Every person that comes into your life is there to teach you a lesson
SC
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