There is no magic nutrient — hormone, drug or protein powder — that will effectively increase your muscle mass without exercise. The only way you can increase your muscle size is by stimulating growth at a cellular level. The best way of achieving this is by following an individually tailored weight training program plus a diet that gives you increased energy. By combining diet and weight training you can expect to increase your body mass by about 0.5kg per week.
Very high protein diets?
Many athletes believe they need to eat massive amounts of protein to increase their size. This is a myth spread by tales of Mr Universe contestants eating a dozen eggs for breakfast, 2½ chickens for lunch and 3kg of steak for dinner supplemented by three glasses of milk mixed with “Secret Muscle Building Powder”. All this is often chased down by a handful of amino acid pills with a few “high potency” vitamin supplements thrown in for good measure. We know today, that this diet carries no miraculous benefits. In fact, excess protein will be stored as body fat.
So what should be on the menu?
Eat a diet high in energy with plenty of carbohydrate from breads, cereals, rice, pasta, noodles and other grains, fruit and starchy vegetables. These foods should form the basis of every meal and snack.
Ensure an adequate protein intake by eating a protein-rich food, such as lean red meat, poultry, fish or seafood, legumes, tofu or low fat dairy products at every meal.
Eat five to six meals per day or three meals with large snacks in between.
Include high-energy drinks, such as a smoothie (made with milk, yoghurt, fruit and honey) or a supplement drink like Sustagen daily.
Drink higher kilojoule drinks such as cordial or fruit juice rather than water. Drink a sports drink during training.
Use energy-dense snacks to help meet your high-energy needs. For example, fruit and grain bars, dried fruits and nuts, creamy rice pudding, and smoothies. Keep a nibble box with dried fruit and nuts nearby for nibbling between meals and snacks.
Have a recovery snack ASAP after training. This snack should be rich in high glycaemic index carbohydrate and include some protein. For example, a bowl of fruit salad with low fat yoghurt or a smoothie or sandwich with lean meat.
Include some good fats from olive oil, nuts, seeds and avocado.
Make 10 flowers for throw, two for a headband or one for each belt square. Make a slip knot, leaving a tail of 6cm and slip loop onto a 4mm crochet hook.
Start with 6 ch and ss to form into ring.
Make 5 ch to start Round 1.
Make 1 tr into ring, 2 ch (7 times), ss into 3rd of 5 ch.
The first of 8 spaces that will make the petals of the flower.
Double crochet (dc)
A technique used in Round 2 of the flower. For dc, insert the hook into the work and take yarn over the hook. Draw a new loop of yarn through the work, leaving two loops on the hook. Take yarn over hook again. Draw new loop through both loops on hook.
Half treble (htr)
A technique used in Round 2 of the flower. A stitch shorter than a treble and taller than a double crochet.
For htr, take the yarn over the hook, inserting hook into work. Take yarn over hook again. Draw loop through work to make 3 loops on hook. Take yarn over hook and draw new loop through 3 loops on hook.
Begin Round 2. Into each space work 1 dc, 1 htr, 3 tr, 1 htr, 1 dc (8 petals).
ss into dc of 1st petal, ch and fasten off.
Completed flower ready to embellish headband, belt or throws.
To make headband
To make band, ch 35. Fasten off, leaving 8cm of yarn attached. To attach beads to chain, thread single yarn through bead and pull ch through. Tie a simple knot in ch below bead. Trim off end. Repeat for other end of ch. To attach flowers, thread wool needle with appropriate shade of yarn. Align centre of flower with mid-point of chain. Make 4 stitches from back to front evenly around centre ring, through both layers. Finish off securely on back. Use same technique to attach flowers to throw or belt squares.
Exclusive extract from Belly Dancing for Beginners by Liz Byrski (published by Pan Macmillan Australia).
Gayle had cried so long and so hard that her face burned, her throat ached and her body felt drained by the intensity of her emotions. She had wept for the loss of her daughter, the yawning gap of the future, and the leaden sense of hopelessness that had overtaken her. And she had wept with anxiety over the wedding and particularly the explosive potential of the drinking that took Brian and his brothers to the edge of aggression and sometimes beyond it.
Was the dancing the catalyst for this outpouring of grief and anxiety? From the first few drumbeats the rhythmic liquidity of Marissa’s movements had sent a shiver through Gayle’s body. And as her eyes followed the rotating hips and shoulders, the undulating belly, the graceful snake-like arms, she too had surrendered briefly to the powerful energy of the dance. She had only seen a belly dancer once before; a pale, skinny girl whose gestures were overtly sexual and who had cavorted through a Perth restaurant targeting the best looking men with her pelvic thrusts. She had thought it tasteless and embarrassing, almost as embarrassing as if the restaurant had employed a stripper. So she’d been both surprised and a little disappointed when Angie had said she’d like a belly dancer at her hens’ night. The idea seemed vaguely tacky, but Gayle had bitten back the urge to question it — after all, she knew very little about what women in their twenties enjoyed these days.
At the end of the first dance there had been a brief silence, a silence as significant as the rapturous applause that followed, and Marissa had settled cross-legged on the steps and talked about the origins and traditions of the dance. Lying now with a cool, damp towel over her eyes to stop them burning, Gayle could see her there again, calm and authorative, talking about a celebration of female sexuality, and the sensuousness and the self-possession of the dancer being the key to its power. Once again she saw the roomful of women rise to their feet; she felt Trisha’s hand pulling her up, felt the movement of the women’s bodies, saw the swaying jean-clad hips, the swirl of skirts, and Tony’s mother’s arthritic fingers curled with unusual grace. Self-consciousness and embarrassment evaporated as they swayed and turned together in time to the music. Then Marissa had taken Angie by the hand, draped a glittering silver veil across her shoulders and shown her the steps for the bridal dance.
“It was wonderful,” Trisha said to Marissa later, watching as she rolled her costume into a soft calico bag. “You were fabulous, magnificent … Honestly, I was blown away — we all were.”
Marissa grabbed her hair in her hands and pulled it through a scrunchie. “Thanks. I’m glad you enjoyed it.” She turned to Gayle. “They all danced. Once they see it and understand what it means, women usually do want to give it a go.”
Gayle blushed. “I feel really stupid … I’d no idea.”
“Don’t apologise,” Marissa said, struggling back into her leathers. “Very few people know anything about Middle Eastern dance or its meaning. I’m glad you enjoyed it. Your daughter’s gorgeous. The wedding’s on Saturday?” Gayle nodded. “Well, have a lovely day.”
She reached into a pocket inside her bag. “I’ll just give you these cards,” she said, handing a few to Gayle and Trisha, and to Sonya, who had now appeared in the bedroom doorway. “In case you ever feel like doing some more dancing, I run classes. Beginners always on Wednesday evenings from seven to nine, and Saturday mornings. The details are on the card.” She handed over some vouchers. “Come along and see if you like it,” she said.
Sonya looked at the voucher. “Yes,” she said, “I’ll give it a go. You’ve inspired me.”
“Me too,” Trisha said. “We’ll be there sometime soon, won’t we, Gayle?”
Gayle’s breath seemed trapped in her throat.
“Course we will,”Trisha continued.
“Some women find it creates a bit of change for them,” Marissa said with a smile at Gayle. “And it’s great exercise too. It was lovely to meet you. I’ll get out of your way now.”
They watched her climb onto the motorbike, heard the engine kick into action, and gazed after her as she roared off down the quick street.
“That was amazing,” Sonya murmured as the tail lights of the bike disappeared around the corner. “What a fabulous woman …”
“And the mix,” Trisha agreed. “I mean, the bike and the leathers and the dancing.” She paused. “I’m up for it. Why don’t the three of us go together?”
Gayle had bitten her lip and said nothing, slipping the card in her pocket as Trisha and Sonya swapped phone numbers. Now, hours later, she hated herself: her caution, the emotional and physical rigidity carved into her body. And she knew that, fascinated as she had been by her brief encounter with the awesome energy of Marissa’s dance, she would not risk encountering it again.
Larrikin, conservationist, snake wrangler, croc hunter, TV star, husband and dad. Steve Irwin was all of these. He may have been born in the suburbs of Melbourne, but his heart was firmly in the wild. And the wilder and more dangerous the animals, the better he seemed to like it. Sadly, on September 4, Steve Irwin, 44, was killed in a freak accident after being speared in the heart by a stingray’s barbed tail in the waters off Batt Reef, in north Queensland. In this special tribute, we remember him fondly with exclusive photographs and memories from what proved to be the final interview and photo session with The Weekly.
[Photograph by Tim Bauer]
See what Russell Crowe, Hugh Jackman, John Williamson and more have to say in our tribute to Steve Irwin, only in the October issue of The Australian Women’s Weekly, and read Steve’s final interview with The Weekly.
Watch video clips of Terri Irwin’s interview with Ray Martin and Steve Irwin’s memorial service:
Terri Irwin’sinterviewwith Ray Martin
Bindi’sfarewellto her father
Steve Irwin’s fatherspeaks
Russell Crowe’smemorial message
John Williamson’s musical tribute,True Blue
Here’s just a snippet of what our readers have had to say about Steve Irwin and the legacy he left behind:
I’m not a magazine reader, but my 11 year old daughter saw the article on Terri Irwin and asked to buy this week’s Women’s Weekly so she could read it.
She, like so many others, was strongly influenced by Steve and his effervescence for life and nature. I have recently discovered that my child has a learning disorder that is rarely found until too late.
My daughter wrote a heartfelt letter to Terri and asked me to post it. I had an opportunity to read it before it was posted and although the writing was almost illegible and the spelling almost impossible, the content was obvious. She has seen the devastating effect of Steves loss on his family and people in general. This had led her to disclose the overwhelming effect of her own recent loss of her Aunty. How she had cried for a long time, how she speaks to her in heaven and how she knows that Steve is in heaven and has an ear for Terri, her pain and her love. She tells Terri that Steve will always be listening and how she should be OK. She signs it “from an 11 year old dyslexic kid from NSW who is and always will be gentle and kind”.
I broke down and cried, finally knowing how much my sister’s death had affected my child and how the public demonstration of grief and Terri Irwin’s strength had finally given my daughter the strength to deal with her own grief.
Thank you from the bottom of my heart. This article has opened up a channel for my daughter to talk about her grief now and begin to use this letter written to Terri as a tool to take her first step on the DORES program towards a cure for her learning disorder.
Lee G.
Your October issue tribute to Steve Irwin was simply beautiful! Such a wholesome, inspirational family! Thank you!
Our nine year old son’s beloved blue tongue lizard had died just days before Australia’s beloved Steve, and the only consolation I could give my boy was that his lizard was the luckiest lizard in the world, because he had one person in heaven who would truly love and care for “Big Bud” and that was Steve. The look of sheer peace and happiness on his face was priceless!
Mary V
I’ve just slept in after reading the tribute story to Steve Irwin and his family in October’s AWW. After rising to attend to my morning chores, I turned on the TV to see Steve and Terri witnessing the birthing of croc eggs, what a moment!
Steve will live on through these moments captured on film by himself and best mate John Stainton for ever.
Steve and Terri’s love for each other was clearly visible to all, this was no more evident than when Steve,Terri, Bindi and Bob were together, your beautiful pictures and words touched me deeply.
I sincerely believe that Steve’s legacy will live on through all those that Steve loved most. My very best wishes to Terri — she’s a shining example of what it takes to be a fabulous wife/partner, mother, and wildlife warrior. Terri you are just as “Tru Blu” as Steve was.
Sharon J
I was very sorry to hear of the death of Steve Irwin and felt so sorry for his beautiful family. When I saw the TV coverage of his memorial service it made me proud to be Australian.
My heart went out to his wife Terri when I watched her give an interview on TV not long after and I felt as though she should have been left alone to grieve in peace.
Does the media have any heart or feelings or are they just looking for ratings?
I only hope Terri and her family will be left alone to grieve in peace now.
MC
I just want to say thank you Terri — you are a wonderful inspiration to us all. We have never been to Australia Zoo, but have watched many shows on TV.
Your husband Steve was an amazing person — he was so full of life and had so much energy — but after watching the interview last night on TV you have been an amazing woman behind Steve.
Our prayers are with you, Bindi and Bob, you are truly a wonderful family.
We will all miss Steve, but not nearly as much as you.
He will live in many Aussie hearts forever.
Steve was a great Aussie bloke and crikey he will be missed.
MB
Terri, I watched your interview with Ray and was so proud of your strength and outlook on your family’s future. You are my hero, honestly you inspire me to be a better person, a better wife and better mother.
Steve would be so proud of you. You should be so proud of you.
Emily H
I’ve heard that sometimes it helps to write thoughts and feelings down to help accept and deal with things. I, like most of Australia, was very upset and shocked to hear of the death of our Steve. Millions our fair dinkum, loved you. You’re true blue, Steve, our irreplaceable croc hunter.
We will remember you,
Julie
My husband and I went for a motorbike ride to Sharks Bay, stayed overnight and then rode to Kalbarri. We decided to say hello to the manager of the local pub. When we walked in, the place was so silent and everyone in the bar was watching a large TV screen mounted on the wall. It was the news of Steve Irwin’s death that had silenced the bar. We joined the many other staring in utter disbelief. The only other times in my life I ever remember reacting to news in such a way were when Princess Diana was killed and JFK was assassinated. Such was the effect this real Aussie had on everyone’s lives all over this wonderful country and the world.
Rest in peace wildlife warrior,
Laura
I have a habit of keeping all my Weekly issues, because you never know when you’ll want to revisit an article again. Aren’t I glad that I do this? With Steve Irwin’s untimely and tragic death this week, I re-read the article by Larry Writer in your August issue, and laughed and cried along with it. Steve’s deep love for his family and his passion for wildlife were undeniable. He will be missed beyond belief. Rest in peace, Steve. You were gone too soon.
Narelle
The first time I read the story ‘Irwin Inc.’ on Steve Irwin and family in your August issue, I smiled with happiness at the man who had captured the heart of our nation and that of the world. The way Steve adored his family and the passion and enthusiasm he exuded in everyday life were phenomenal.
Today, after the passing of Steve, I re-read the story and cried with much sadness at such a vibrant and amazing personality and life cut so tragically short.
My family loved Steve Irwin and his wildlife antics, his boundless energy, his love for all creatures great and small, but most of all the limitless love he had for his family.
Australia without Steve Irwin is a real tragedy and if there is one sentiment I’m sure many people would share with me it’s “Crikey, we’re gonna miss ya mate!”
K.
It’s been a few years now since I last remember watching Steve Irwin on TV. Sadly, it’s the tragedy of his death that made me realise the type of person he really was.
There’s very few men (if any) who have beauty of spirit such as Steve Irwin had.
He should be remembered as a genuine man and a great Australian who had so much love inside him he had to share it with others. Good on ya Steve!
Lara
Terri,
From one mother to another mother, a wife to another wife, my thoughts and prayers are with you and the children. We all know that you are a strong woman, but take the time to grieve and let the children know that it is ok to miss their Daddy. Your world has forever changed and the days will be hard, but with the strength of all the prayers that are being said for your family, God will help you go forward one day at a time.
Michelle L.
Our family were all great admirers of the Croc Hunter — especially our 8 year old son Mitchell. Mitchell loves the outdoors and has a huge passion for animals. Unfortunately, on September 4th, Mitchell’s little dog Rupert was hit by a car and the vet was unable to save him. The only comfort he has now is knowing that his beloved little dog is now “hanging out and having fun” with his idol Steve Irwin.
Steve’s passion will live on through our children and all Australian children. He was a fabulous role model — we should all take a lesson from his journey.
Kind Regards
Michelle D and family
Sitting here it’s really hard to put into words what Steve meant to me and to our country. I’m only 17 years old, but am a patriotic Aussie. I used to be so proud when people would ask me about Steve Irwin, the great Crocodile Hunter when travelling overseas! I was more then happy to tell them all the things i knew about him. My friends and family think that it’s strange that i want to help ALL the animals, but it just comes naturally. Steve has inspired me to further his passionate work and have no limits in what you feel passionate about. I believe in living life to the fullest, every day, and never stopping for those who try to tell you otherwise.
Terri, Bob and Bindi, i know there is nothing that can make the pain you feel any better, but i wanted to let you know that Steve’s loss has inspired me to dedicate my life to conservation and wildlife. His dedication and love for all creatures has connected with me on a whole new level. To the point where I want to take action.
I never met Steve, but it felt as if I lost a close friend. I wish you all happy and healthy lives, and with the support of each other please stay strong, and do what Steve would have wanted.
Love, Emily
The impact of Steve’s passing is such a massive loss to humanity and the world. I thought he could have single-handedly saved the lot of us. I’m so sorry for both his family and the earth.
Jean
Australia and the rest of the world are a much poorer and sadder place without Steve Irwin in it. He was amazing. Such a beautiful person and what seemed like a perfect family. It’s like losing a member of our own family. Be as strong as you can be Terri and just know that Australia and the world love you all. My children will be much worse off for not knowing this fabulous man. We will keep a picture of him on our shelf.
Jo, Mick, Alex and Anelise
It was two years ago when I first went to Australia Zoo. I had the best time that day. The highlight of my day was when Steve walked in to do the feeding show and walked right past me with the biggest smile. He looked over and said “G’Day. Hope you’re having a fantastic time!” That made my day and I will never forget it. He was a legend and will be my hero forever. I hope that one day I can be half the person he was. Be strong. He would have wanted that.
Amanda
I first saw Steve when I was 13 at his parent’s zoo. I had just arrived from the USA and got to hold my first koala that day. Since that time, I’ve gotten married and ended up with 3 boys. We returned to Australia Zoo in January 2004 before we moved to Dallas, Texas.
This year, they had a career day at my son’s school and he wanted to go as Steve Irwin! He was a hit! The only one to come as a crocodile hunter.
Terri, I have thought of you often since hearing of Steve’s death. He was an amazing man, but so is his family. Thanks for all you have done and are doing. Steve’s legacy lives on and many who I have encountered are sad that such a vibrant and energetic man died so young. Hang in there!
Christine
To share your memories of Steve Irwin, send us an email at [email protected]
I never took my wedding and engagement rings off; not to wash the dishes or do the gardening or even when putting on hand cream. The first and only time I did remove them was to sell them last year. I haven’t seen them since.
It was the most devastating thing I’ve ever done but I had to do it. I desperately needed the money to pay off my mounting gambling debts. It started when I went out with friends to a venue with poker machines. After a few drinks, we all tried our luck. I’d never even used one before that night, but I was hooked. The flashing lights, the music, the excitement of waiting to see what came up, it all sucked me in.
I didn’t think I had a problem, not even when I returned a week later and the week after that. Soon it became every day and I was lying to my family about where I was going. They all thought I volunteered at the local hospital but in fact I was wasting our grocery money on poker machines. I couldn’t stop.
I won a few times, but mostly I lost. I thought I could win back the money but I got deeper and deeper into debt. The grocery money was no longer enough. I started to look around the house for things to sell for quick cash. Most of our things would be missed by the family but my jewellery was my own. If I replaced them with fakes, no one would know. And when I won some money I could buy them back. I always thought I would win enough.
I sold my late grandmother’s wedding ring, my own wedding ring and engagement ring to a jeweller on the other side of town where my family would never see them for sale in the window. He also made exact replicas with imitation stones.
The first thing I did after I got the money was go to my local pokie venue. I lost it all. Every cent. I was devastated. How could I buy my rings back? And where would I get more money to feed my gambling habit?
For a week, I panicked that my husband would look at my ring finger and know I wore fakes. Jake is a wonderful, caring man and hurting him was the last thing I wanted to do. It would tear our marriage apart if he found out the truth. The symbol behind the rings meant a lot to him.
I knew then that I had a problem. I called the gambling helpline for advice and began seeing a counsellor. Unfortunately, I had no way of buying back my rings. I didn’t even know if the jeweller still had them or had sold them. And every day I worried that my husband would discover my secret. So I did the only thing I knew that would get me enough money to buy them back — I started gambling again. This time I stole cash right out of his wallet. He didn’t seem to notice.
About a week later, my fake rings went missing. Unlike my real ones, I took the fakes off because they itched if I wore them too long. I searched the house but they were gone. Then I remembered our anniversary was coming up and something horrible occurred to me. What if Jake was getting them cleaned and valued as a surprise present? He always said he would do it one day. If that were the case, then my secret would be discovered!
I had nightmares about Jake confronting me. Every evening when he arrived home from work, I worried that day would be the beginning of the end for us. I felt like my life was over. How could I explain to him? I couldn’t even look him in the eye.
On our anniversary, he seemed his usual self when he handed me a box. Apprehensive, I opened it. Inside was a gold watch “to match your other jewellery”. It was beautiful and expensive. He went to put it on me then noticed I didn’t wear my rings. My heart stopped, then I tried frantically to think of an excuse. He must have seen the panic in my eyes because he laughed and hugged me. “Don’t worry,” he said, “you haven’t lost them.” He walked over to the dresser and opened my jewellery box. He handed me the two fake rings, saying he’d found them in the bathroom drain a few days earlier when he unblocked it. He’d put them back where he thought I’d see them but I hadn’t looked there since I’d lost them.
As he told me he loved me, I should have felt relieved and happy, but I didn’t. I felt awful that I was still lying. He didn’t deserve me. That night, I came to a conclusion. I had to get my rings back. But I had to stop gambling first.
I haven’t been to the pokies since. I now work in a full-time job and every pay cheque I receive is set aside. When I have enough money I’ll go to the jeweller and buy my rings back. I just hope I can keep lying to Jake in the meantime.
Jacqueline Achilles is a fitness instructor and part-time model who wants a career in fashion.
“I was always told my breast size wasn’t ideal,” says part-time model Jacqueline Achilles. “And when I went shopping I felt limited about what fashionable clothes I could wear.”
So Jacqueline had breast implants and now, she says, “I feel more confident and feminine.”
Sydney cosmetic surgeon Dr Anoop Rastogi says that while Jacqueline had beautiful shoulders and nice hips, she lacked an hourglass figure as her breasts were small.
The aim was to create breasts to balance and sculpt her figure, which would allow her to pursue her modelling career.
Jacqueline had tubular-shaped breasts with a short distance between the nipple and the crease under the breast.
Because of her natural breast shape, Dr Rastogi chose a very specialised anatomical implant (tear-drop shaped) so he could lift the nipple position and correct the tubular shape.
The breasts slope gently from Jacqueline’s shoulders to her nipples, then arc fully to the creases under her breasts.
The width of the implants created cleavage, and fullness at the sides made a contrast with Jacqueline’s waist, producing the desired hourglass figure.
Five rules to remember:
Patients really need to do their research when choosing a surgeon. How attractive the breasts will look has a lot to do with the surgeon’s skill.
When looking for a surgeon, check the Australasian College of Cosmetic Surgery website for advice. www.accs.org.au
Look at before and after photos to determine the shape you want.
Have in mind the cup size you would like to be, but also be guided by the surgeon’s knowledge.
The most often-used implants in Australia are cohesive silicon gel, they give the most natural look and feel. Saline implants can wrinkle and have a higher failure rate.
After many years of unsuccessful dieting and with 50 looming, I decided to try a drastic measure and had lap banding surgery.
I told my friends I had a small op and then as I lost weight they were thrilled for me. I have lost over 35kg and I thought I was on a winner but I realise now I spent $15,000 on surgery and I still have to exercise, watch my calorie intake and generally do all the things I was doing prior to surgery. Think long and hard about your weight and the reasons behind it. I now know I could have lost the weight without surgery and cost if I had just known more about my body. I am stuck with a foreign object in my body for the rest of my life, so beware.
For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au
“I love to bake for the family but know it’s not great for my health or weight. Is oil better to use than butter?”
— Cathy
I always use either oil or a table spread (called Omega spread) when I bake, but for health reasons only. Gram for gram there’s little difference in energy between butter and oil, in fact butter has less calories than oil, but the advantage of using oil is the type of fat. Non animal fats like olive oil, sunflower and grape seed are unsaturated fats and, unlike butter (a saturated fat), will not raise cholesterol levels and increase the risk of heart disease. Olive oil, being a monounsaturated fat, is known to reduce levels of LDL cholesterol. Vegetable fats are also more easily metabolised by the body, meaning your body is more likely to burn the oil for immediate energy than store it as body fat.
A problem of course is that many cakes and other baked goods don’t work as well without butter. Oil for example won’t act as a shortening to make flaky pastry and you simply can’t make a light fluffy cake without creaming butter and sugar together. If you’re happy to restrict your baking to heavier textured quick baking cakes or muffins then oil is perfect to use.
These muffins are quick and easy and can be enjoyed for breakfast:
Wholemeal apple and walnut muffins
1031 kj (245 cal)
3g fibre
¾ cup unbleached self raising white flour
¾ cup wholemeal self raising flour
1½ teaspoons cinnamon
1/3 cup caster sugar
2 tablespoons chopped walnuts
1 apple, grated
2 tablespoon grapeseed oil
¾ cup cultured buttermilk
1 egg, beaten
Preheat the oven to 200C
Lightly oil the muffin tray
Mix the dry ingredients together in a bowl and combine the grated apple.
In another small bowl mix the oil, buttermilk and egg together.
Gently combine the dry ingredients through the wet, taking care not to over-mix.
Fill a muffin pan with the mixture and bake for 15- 20 minutes.
Makes six large muffins
“I’ve been feeling really tired lately. I’m strictly following a 6000kj diet plan and have lost quite a lot of weight but instead of feeling better I’m often exhausted.”
— Pam
Without knowing exactly what you’re eating or how much you weigh it’s hard to know why you are so tired, although 6000kj is a low energy intake.
It may be by restricting your intake; your body is not getting all the necessary nutrients it needs to perform efficiently. For energy you need a range of nutrients including, but not limited to, B complex vitamin, iron, and magnesium, found in a variety of diverse foods including whole grains, meat, nuts and seeds, seafood, and beans.
On a reduced-energy intake diet, even if your diet is meticulous, ensuring your body gets its required five serves of vegetables, two fruit, whole grains, lean protein and good fats, there’s no guarantee you are getting all the nutrients you need. It may be necessary therefore to take a multi vitamin to bridge the nutritional deficit.
Most health food stores have qualified naturopaths on site who can advise the best supplement to take. A broad spectrum multivitamin taken for a week or so should make a difference and if it doesn’t you should consider eating a little more and increasing your level of activity.
“My husband just can’t be bothered eating vegetables and salad greens. He’s a great cook but a traditional cook and loves eggs and bacon, roast dinners and cheese. Apart from being too fat, I’m worried about his health. Do you have any suggestions?”
It’s hard when he’s in the kitchen preparing the food — he either has to want to do it himself and make the effort to modify his eating habits or you’ll have to ban him from the kitchen and prepare all the meals.
If you have the time to prepare the food for him, you could negotiate with him to cook all the meals for four weeks while he takes the time to play with the kids/go for a walk/do some other jobs around the house. The deal: If he (and he will) notices a physical and mental improvement, he has to commit to incorporating these changes when he’s doing the cooking.
“Please help me. My eating has become out of control.”
The way to take control of your eating is with a step-by-step plan.
Decide on the day you are going to start and plan what you are going to eat each day. You may want to use a tried and tested diet where the planning is all done for you. The CSIRO, low-GI diet or our own Body Blitz diet plans are all good.
Write down what you are going to eat at each meal and make a shopping list with everything you need for the week ahead.
Shop for everything the day before.
Throw out or give away any of the foods that you may have binged on in the past. Foods like ice cream, biscuits, savoury chips and soft drinks should all be thrown away.
(Here are the hard ones) Think about why your eating has become out of control and write down the reasons. For most women it’s an emotional problem, often a result of low self worth and unhappiness.
Ask yourself the question, what can I do to change the situation that causes me unhappiness. We each have the power to control our life, even though at times it may not seem to be the case. It’s a common problem to believe that our own happiness is dependant on someone else or some other thing. “If only I had more money” or “If only I was in a loving relationship” are common words spoken by those who battle weight and self worth issues. Happiness can only be found when you have a loving relationship with yourself and that can only be achieved when you start doing things to be proud of.
Set long-term and short-term goals. Studies show that when you write down what you want to achieve there is more chance of achieving it.
Recognise the challenges you might face as you pursue your goals and in anticipation of these challenges, write down how you might overcome them.
Believe that you can. Every day, many times a day, tell yourself you can do it and never give way to self doubt. You are as capable as the most capable person you know — it’s just a matter of believing that.
While brushing my Chihuahua recently I noticed lots of little flecks of dandruff-like dry skin on him. Is there such a thing as anti-dandruff shampoo for pets? Or could this possibly be a skin condition? ? Emily
Answer:
Dry flaky skin is common in pets and could be a sign of several skin conditions, depending on what other lesions, if any, he has.
Seborrhoea is a condition where there is an abnormally large production and fast turn over of skin cells leading to scaling of the skin. There are two types ? dry and oily, and your little man sounds like he has the dry variety. It can also vary from very mild to quite severe so you may not need to do much if it isn’t causing a problem.
If there are scabs or sores, redness, hair loss there may be another disorder going on which could range from parasitic infestations (fleas, mites etc), allergies, nutritional deficiencies or even hormonal imbalances. There are tests your vet can do to rule out these diseases if you feel that is warranted.
Nonetheless, using an essential fatty acid supplement in the diet, such as Mega Derm from your vet, Evening Primrose oil or other Omega 3 fatty acids can help improve the condition of dry skin and reduce inflammation. Also try an oatmeal or alovera shampoo as they can sooth dry itchy skin.
There are in fact many “anti-dandruff” shampoos available (sulphur, salicylic acid, tar or selenium based) for pets specifically formulated for the type and severity of skin the complaint. If you use one that is too strong it can lead to further problems and sometimes just switching to a natural hypoallergenic soap free shampoo does the trick if the one you are using is drying out or irritating the skin. Shampoos can be overused so it’s best to check with your vet if simple measures don’t solve the scaling.
This is a photo of my dog Bruce. He is quite the poser. Andie Elliot.
This is a photo of our 5-month-old Hungarian Vizsla, Basil. Basil’s favourite pastime is chasing sticks and proudly bringing them to us. Patricia & Adam.
As you can see, our cat doesn’t like baths. Melissa.
After a morning playing together, Zoe and Muttley both were plum tuckered out so are enjoying a nap together. Gilljill.
Thirsty work.
This is our wonderful baby boy Nismo. He is the best cat we have ever seen, he shows us so much love! Mandy Zanatta.
This is Maggie B. She’s a labradoodle and the most adorable dog in the world (in my books anyway). Justine.
Raising children has never been easy, even for a dog. See the mother in the middle with her twin pups? It has been so stressful that her furs have fallen out! Nevertheless, it is a joy to have a family. Cindy Ching.
This photo is of our late beloved pet Sharney. She was arrested for being too cute and too intelligent. We all miss her very much. Jillian Reid.
Ralph
Here is one of our two staffie dogs, Ralph, relaxing and smiling in the sun. Elizabeth.
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