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By Judy Davie
**”I eat a lot of fruit every day as part of my weight-loss program (I eat about five serves/pieces a day). Am I getting too much natural sugar? Will eating lots of fruit help with weight loss?”
— Kate**
I don’t know anyone who has got fat from eating fruit and if it’s stopping you eating other sweet foods like muffins and biscuits, then it’s a good thing.
Five pieces of fruit, however, such as two apples, an orange, a pear and a kiwi fruit, is the equivalent of 1900 KJ and makes up nearly 30 percent of the daily energy allowance on an energy-restricted diet of 6500KJ a day.
It’s not a problem provided you ensure you are also getting a balance of other essential nutrients such as Vitamin A, B group vitamins, iron and calcium, but it could be a bit of a juggling act. These nutrients are found in low-fat dairy (for calcium), red meat* (for iron), green, orange and red vegetables (for vitamin A, folate and numerous other vitamins), wholegrain cereals (for B vitamins and insoluble fibre) and good fats (for vitamin E and essential fats).
Here’s an example of an excellent day’s eating plan where you meet your nutritional requirements**, consume five pieces of fruit and stick within the energy confines of 6500Kj a day.
NB: Always buy small pieces of fruit and eat them during the day rather than late at night.
Breakfast: ½ cup low-sugar natural muesli, with skimmed milk, one kiwi fruit and one small pear.
Morning tea: One small sized red apple, one coffee made with skim milk.
Lunch: Two slices wholegrain bread with two slices avocado, 1/3 cup grated carrot, two thin slices chicken breast, one small tomato, lettuce, one medium sized green apple.
Afternoon tea: One medium orange with 200g fat-free natural yoghurt.
Dinner: One grilled fillet steak (140g) served with two small boiled potatoes, one cup steamed broccoli with quarter tablespoon olive oil.
Total kilojoules: 6512KJ
*Good sources of iron also include octopus, mussels and oysters.
**The new RDI calcium for bone strength and to prevent osteoporosis in women is 1000mg, achievable when you include low-fat dairy in your diet. A broad-spectrum multivitamin is a good idea when on an energy-reduced diet as it will help you achieve the RDI nutrients without increasing your energy intake from food.
May is one of the most beautiful months of the year and in my opinion there’s no better month to get into the habit of walking first thing in the morning.
With the colder days it’s important to heat the body more from the inside with warming foods. Chunky soups that provide a whole meal in a bowl make substantial and convenient lunches. If you work, take the soup in an airtight container and heat it in the microwave, or if there are no heating facilities available invest in a thermos to keep it hot until lunchtime. Most soups are even better on the second and third day after making so it’s a great idea to make a couple of big pots to alternate and enjoy for the whole week.
Day one | Day two | Day three | Day four | Day five | Day six | Day seven
½ tbs dark sesame oil
50g fillet steak cut into stir fry slices
1 clove garlic
1 cm piece ginger grated
½ carrot
10 snow peas
1 cup bok choy
1 tbs sodium reduced soy sauce
½ tbs lemon juice
1 tsp sesame seeds
Heat the oil in the wok, brown the meat and set aside. Add the garlic, ginger and carrot. To stir fry for 3 – 4 minutes. Return the meat to the wok and add the snow peas, bok choy soy sauce and lemon juice and cook for a further 3 – 4 minutes. Serve with the rice and sesame seeds sprinkled on top.
Ada Nicodemou
Kate Ritchie — Gold and Silver Logie winner (Most Popular Actress and Most Popular Personality on TV)
Rove McManus and his mum, Coralie McManus.
Rove won the Silver Logie for Most Popular Presenter, and his show Rove Live won the award for Most Popular Light Entertainment Program.
Sonia Kruger — Co-host of Dancing With The Stars (which won the Logie for Most Popular Reality Program)
Jeanne Little — She didn’t win any awards but we just love her frock!
Terri and Bindi Irwin
Bindi was a presenter at the Logies, and Terri accepted a Hall of Fame award on behalf of her late husband Steve.
For more about the Logies, go to www.tvweek.ninemsn.com.au
As her career reaches an all-time high, Kate Ritchie should be on top of the world.
Instead, cruel speculation about her current love, as well as horror details of her past relationship, have surfaced when the actress least needs it.
The star’s ex-boyfriend, Chris Walker, has gone public about the booze problems that ruined their love, as her new man, pro-skateboarder, Corbin Harris, comes under scrutiny for allegedly cheating on his previous girlfriend with Kate.
For the full story, see this week’s issue of Woman’s Day (on-sale May 7).
On-Sale Monday May 7, 2007
Bree’s joy: ‘I’m cancer free’
Shut away in a sealed hospital room, Bree Amer used the strength and patience she’d gained on Big Brother to get her through her horrific battle with cancer.
Perth teen Eliza Jane killed by her friends – emotional family interview
Steve Davis is struggling to live through a personal hell, a nightmare no parent should have to face. His beautiful 15-year-old daughter Eliza Jane Davis was murdered in cold blood, strangled by two of her teenage girlfriends.
Shane Warne vows ‘I won’t cheat on Simone… again!’
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Brad Pitt has turned to his former wife Jennifer Aniston as his relationship with Angelina Jolie sours.
“Brad needed to talk to someone who knows him, who understands him, and who understands what he wants out of life,” says a source close to the couple.
“Brad and Jen were always best friends first and lovers second. Even when they decided to separate they took a romantic holiday together. So it makes sense that he would reach out to Jen while he’s so low.”
While Brad, 43, had only intended to pour his heart out to Jen, insiders say it wasn’t long before the couple were reminiscing about old times and how much they miss one another — even ending up in a passionate embrace.
As their intimate conversation came to an end, Brad made a startling confession, telling Jen, “I think I made a huge mistake leaving you.”
For the full story, see this week’s issue of Woman’s Day (on-sale May 7).
Brad Pitt has turned to his ex-wife Jennifer Aniston as his relationship with Angelina Jolie sours, but Angelina was determined to show him what he was missing as she openly flirted with Olivier Martinez and Wyclef Jean — two men she has been romantically linked to in the past — following a screening of her documentary A Place In Time at the Tribeca Film Festival in New York last week.
After Brad refused to attend her directorial debut, Ange decided to flaunt her sexual power. Heading to a club with the handsome pair, as well as brother James Haven who Brad does not get along with, Angelina was in full party mode.
“Ange was definitely letting her hair down,” says an onlooker. But it was the actress’s saucy dance moves with reported former fling Olivier that most shocked party guests.
“Ange dragged Olivier onto the dance floor,” an eyewitness tells. “She had her back up against his front grinding with her butt. It was very, very flirty.”
Another observer notes the pair spent the rest of the night in a corner, saying, “They were whispering closely and looked like they were snuggling.”
“You don’t act that way if you are in a committed relationship,” adds one of the witnesses.
In this week’s issue of Woman’s Day (on-sale May 7): Brad back in Jen’s arms
By royal correspondent Judy Wade
As the wreckage of Prince William’s break-up with Kate Middleton slowly recedes, rumours continue as to the true reason behind the couple’s split.
Last week, one of her work colleagues claimed that 25-year-old Kate snapped on being questioned about the break-up, telling them, “It was because of his daddy.”
But palace insiders say rumblings that Charles told William to dump Kate in order to sow his wild oats are not entirely true.
“Prince Charles never orders his children to do anything,” says a former advisor. “He simply says, ‘We think this, what do you think?'”
Instead, insiders say Charles encouraged William to think hard about his future as rumours grew about a royal engagement.
Having proposed to Diana under the same type of intense scrutiny, Charles told Wills it was unfair to string Kate along indefinitely if he wasn’t sure about their relationship. He’d faced the same sort of dilemma over Diana and had made the wrong choice, but hoped his son wouldn’t do the same.
“It was a kind of take-your-time chat with his son,” says a member of Charles’s staff. “It wasn’t Charles playing the heavy parent and telling William what to do.”
Having lived with the scars of his parents’ ill-fated marriage, William was determined not to follow in his father’s footsteps.
Facing four months of enforced separation while he’s based in Dorset on England’s south coast at an army training camp, William decided it was time to end his relationship with Kate.
For the full story, see this week’s issue of Woman’s Day (on-sale May 7).
Kim and Robert Innes don’t sleep very much these days, haunted by dreams of dark water and tragic loss.
It’s less than six weeks since their vibrant, talented daughter Morgan — only 14 but already a rising star of Australian ice skating — was snatched by the calamitous Sydney Harbour ferry crash.
For five endless days after the accident, police and maritime services searched for Kim and Robert’s “shining light”. Hour after agonising hour, her parents sat and waited while hope ebbed away.
When Morgan’s body was finally found, close to the accident site beneath the Sydney Harbour Bridge, the discovery was almost a relief.
“It was the most desperate feeling, to watch a clock and know that every minute you were less likely to get your daughter back,” her anguished father recalls.
“We actually reached the point where finding our girl’s body in the water was almost a relief. Until then, it was a living hell.”
More than anything, the family wants their popular, pretty, would-be physiotherapist daughter — “a girl who would walk in and light up the room” — to be remembered.
“If anyone said to me in 10 years’ time, ‘Morgan who?’ it would be too much to bear,” explains her father. “She achieved a lot of things, but she had the potential to do so much more and she never got to realise those dreams. I just want to leave a legacy for her.”
That’s why, six days after the collision, Robert started planning The Morgan Innes Foundation, raising funds for scholarships to present to promising young skaters and to help disadvantaged children enjoy the fun of an ice rink.
“We’re just trying to make the best out of a horrible situation,” he says. “People ask how I am able to do this; I must be grieving terribly. But we only have one opportunity to set up a Foundation like this …
“We have the rest of our lives to grieve for Morgan, because it’s never going to go away. If you have a child, give them an extra big hug and just appreciate every moment.”
For the full story, see this week’s issue of Woman’s Day (on-sale May 7).
Donate to the Morgan Innes Foundation at any branch of the Commonwealth Bank (BSB 064 417, account number 1059 6519) or go to www.morganinnes.com
