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Top tips for active kids

Children's bike helmets

With so much focus being turned onto childhood obesity recently, you’re not the first parent, grandparent, or nanny taking a second look at the habits of the little ones’ in your care. The best place to start is with a review of how much physical activity and screen time they’re getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you’re stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:

Encourage active pursuits

When buying presents for your kids, go for toys, games, equipment and vouchers that encourage them to be physically active. The next time you’re planning a family break or summer holiday, think of ways to turn a relaxing time into an active or adventure time: Why not try camping, a National Park bushwalk, a skiing trip or surf lessons at a favourite beach? And at your next family picnic, organise some structured games for everyone—kids love time trials, sack races, three-legged races, and spoon and egg races around the playground.

Walk and talk

Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you’ll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, bike-a-thons and walks for charity groups are a great way of fostering a sense of community spirit and responsibility while helping you get your family up and at it outdoors.

Take it indoors

It’s easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis.

Be a “go” coach

Find time to get involved in your child’s sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, “win at all costs” attitude prevalent with professional athletes also affects the world of children’s sport, so try to promote a “winning isn’t everything” attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes’ training regimes, what they eat for breakfast and how they mentally prepare for a big event.

This text is adapted from the latest book by Karen Inge, Let’s Eat Right for Kids (Brolly Books, $19.95).

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These shoes are made for walking?

Photos by Getty Images

Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?

Proper fit The biggest consideration is to make sure your shoes are properly fit. To do so, get measured and assessed by someone in the know. Many shoe stores now offer a fitting service, with some going so far as to include advanced technology such as computerised mats that measure how your feet deal with motion and how the pressure pads on your feet react. Don’t forget to take a pair of your favourite sports socks and orthotics, and you may even want to take your old sports shoes along (in a sealed bag!), particularly if they have tell tale signs of wear.

Range is good When you’re facing a huge range of shoes on display, things can seem a little daunting. However, the wider the range the more likely you are to get shoes that suit. It really is a process of elimination, so try and think outside the Nike swoosh, and venture into less known brands—you never know what you might find. For example, Ryka footwear are especially designed for the shape of women’s feet, and Etonic footwear (designed by podiatrists) cater to walkers with bunions and other problems.

Describe your style Be prepared to discuss your workout routines. If you’re a walker, is it indoors or out? Do you walk on smooth footpaths or grass at the local park? Do you combine walks with a cardio or spin class at the gym? Do you occasionally go bush on the weekend? What about that occasional round of indoor soccer? The more detail you provide, the more informed of a decision you will make.

Make or break Armed with all of this info, your salesperson should be able to show you a more select range of shoes. They should describe how the shoes’ internal and external support features work to your personal advantage. If it’s a hard choice between two or three pairs, consider the price, and then try to make your decision based on the fine details. How are the shoes fastened? Are you a laces or Velcro person? Make sure that your chosen pair has replaceable insoles. And of course, last but not least, the style and colour. Do they match your purple lycra bodysuit, or not?

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What is celeriac?

Celeriac

Question

What is celeriac?

Answer

Celeriac, a member of the celery family, is a tuberous brown-skinned root with white flesh that has a very earthy, more pungent celery-like flavour. Sometimes called knob celery, celeriac is the cooking celery of Northern Europe. Although it’s not winning any awards for prettiest vegetable, it’s very versatile — it can be peeled and diced, used raw in salads or on a crudite platter, steamed or boiled, mashed like a potato or diced and served as a cooked vegetable.

Pics: Rob Shaw/ bauersyndication.com.au

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How to have a good marriage

Couple

Three tricks to keep your relationship happy and strong:

Get gorgeous:

Everyone knows a couple where one person looks trim, taut and terrific, and the other has let themselves go physically or just doesn’t pay attention to their grooming. This is dangerous territory — it’s difficult to feel attracted to someone who doesn’t seem to think that you’re worth making an effort for.

Be an active listener:

Research from Harvard Medical School says that empathy is critical to a fulfilling, long-term relationship. If your partner feels that you truly understand them, they’re more likely to open up more often. Get into the habit of paraphrasing to show you’re paying attention. Say, for example, “Let me see if I understand you. What you’re saying is…” Offer acknowledgement and support by saying, “I should think that because of [fill in the situation], you feel [frustrated, confused, etc].”

Don’t go to bed angry:

After an argument, it’s all too easy to turn your back on your partner, pull the blankets over your head, and sulk. However, research from the University of Washington shows that extending an olive branch is a much better idea. A couple’s skill in reconnecting after an argument is critical to a lasting relationship. And if you can’t quite bring yourself to apologise, simply say, “It makes me so upset when we fight. How do you feel?”

Pics: Thinkstock

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Listen

Listen

Exclusive extract from Listen by Kate Veitch (published by Viking/Penguin).

They were plump, meaty birds, Rosemarie admitted grudgingly as she shoved in handfuls of stuffing. The rich creamy-yellow colour of the plucked skin was testament to their short but happy lives, in a generous yard with good food and plenty of it, and they would be succulent and tender. Her mother would’ve given her eye teeth to have two chickens like these — fowls, she’d have called them — to roast for Christmas dinner. But the few feathers her husband had missed revolted Rosemarie. Lips curled back, she tried to pull out one of the nubby white shafts but the skin lifted toward her, resisting, and she gave up. Oh, she wished she could give up on the whole damn thing, just go and lie down on her bed with the curtains drawn and a wet flannel on her forehead.

Why, for heaven’s sake, must he call them ‘chooks’? And why must she turn the oven on tomorrow and heat the whole place up when the temperature was like an oven outside anyway? Cooking a baked dinner made perfect sense back home. On Christmas Day in England the sun barely peeked above the horizon, and both the cooking of the meal and the eating were so welcomely warming, like a red coat in a crowd of grey. Feasting and cheer to keep the dark and the cold at bay. Here, where the sun was still glaring onto the patio at seven o’clock in the evening, slicing at her eyes like a bayonet when she glanced out, a meal like this was just…stupid. More stupid work for her.

The back door opened and closed again. She heard Alex toeing his gardening boots off, thud-thud (which she’d have to put away later) and washing his hands at the laundry trough. Singing, he was! That moronic Rudolph the Red-Nosed Reindeer.

‘That’s not even a proper carol!’ she shouted, but he only called back ‘What’s that, love?’ over the sound of water running. From further back in the house she heard Meredith’s wail start up, piercing as an air-raid siren, and Deborah’s ringing tones of command.

The door from the kitchen to the laundry swung open. Her husband’s thinning hair was plastered flat to his head in patches, where he’d damped it carelessly as he washed; he was beaming. ‘Sweetheart!’ he cried heartily, though she was only an arm’s length from him. ‘There’s just enough of the new beans for Christmas dinner tomorrow! First thing in the morning I’ll get out there and pick ’em. While the dew’s still on ’em!’

She snorted. ‘As if there’ll be any dew, in this weather.’

‘Metaphorically speaking.’ Alex leaned in to kiss her cheek; he smelled of earth and plants and sweat, and she didn’t like it one bit. And he was stubbly, it prickled her and he knew that she hated that. She turned to admonish him, eyes fixed on his chin, but his face was lit by a shaft of lowering light and she saw for the first time that his reddish chin now had patches of white. His jaw seemed huge, suddenly, and the white stubble stuck out of his chin like the shafts of the fowl’s feathers. She stared in dismay. Oh, what have I done? she thought. Why am I here with this old man and his grey beard?

Alex was staring fixedly too, at her hands, the chickens, the almost empty bowl.

‘You’re stuffing the chooks.’

‘Yes, I am stuffing the chooks,’ she said, facing him square on with dropped shoulders and an expression that she hoped said, Talk about state the bleeding obvious!

‘The night before?’

‘Yes, Alex it is the night before. The night before Christmas. That’s right.’

‘You should never stuff a chook till just before you put it in the oven.’

‘Why not? Why bloody not?’ Her voice had risen; she sounded like a child, petulant and protesting. He heard it too, and looked at her with cautious pity, and she hated that even more.

‘That’s what my mother always said.’

‘Well your mother’s not here to get woken up at six in the morning and then slave away in a boiling hot kitchen for the rest of the day, is she? And if I want to stuff the chickens now I’ll jolly well stuff them now! My mother always stuffed the chickens the night before.’ Actually, Rosemarie couldn’t remember even having chicken for Christmas dinner as home: it had usually been a joint of rather tough mutton, and never quite enough of it. But Alex wasn’t to know that, was he?

‘The kids won’t squabble, love. Not when they see what we’ve got them.’

‘Oh won’t they! They’ve started already, can’t you hear them?’

And Alex could, now that she mentioned it, going at it hammer and tongs, the two oldest shouting at each other and the little one bawling again, poor poppet.

‘I tell you what,’ he said, backing away a little from his wife. ‘How about I settle those ratbags down and have a quick shower, and then I’ll take a couple of ’em with me and go and buy fish and chips for tea. What do you think? Sweet girl?’

He bent a little, placating, to look into her lowered face. She nodded fiercely.

‘Yes,’ she said. ‘No! I’ll sort out the children, you have your shower. Quicker.’

Because he would jolly them into a good humour and that would take half an hour, whereas she — ‘I’ve got the wooden spoon!’ Rosemarie yelled, thwacking the closed door of the girls’ bedroom with the flat of her hand. On the door was a neatly hand-lettered sign: PRIVATE. SECRET. NO PARENTS. Inside, the arguing and crying suddenly stopped.

‘Don’t come in! You can’t come in!’

‘I am so coming in! I’m counting to five: one, two, three…’

There was a desperate ‘Wait! WAIT! on five and then Robert opened the door, eyes darting first to check her hands. No wooden spoon. Deborah and James were standing side by side, guarding the secrecy of whatever was under a very lumpy bedspread. The rolls of wrapping paper, the scissors and ribbon and sticky tape, were all heaped in disarray on the second bed. Meredith, the youngest, came forward to stand beside Robert, her plump six-year-old cheeks flushed and wet with tears. Rosemarie raised one hand like a traffic policeman.

‘I don’t want to know what you were fighting about, I just want you all to stop.’

‘I wasn’t fighting, Mummy,’ said James mildly.

‘I know, James.’ He never did.

There they were, aligned as always like two opposing sets of salt and pepper shakers. These two pairs, odds and evens: the first-born with the third child, the second-born with the fourth. Deborah the eldest, almost thirteen now and almost not a child, watchful and well-organised, and her dreamy tractable brother James, four years younger. Both with their mother’s willowy build, her glossy jet hair and olive skin, though only James had Rosemarie’s blue eyes. Deborah’s were her father’s odd streaky mix of green and brown. And the other two: Robert, such a middle child, doomed to be forever stuck between the eldest and the most likeable, ever protesting ‘That’s not fair!’ as Deborah bossed them all around, and little thumb-sucking Meredith his self-appointed charge, like a chick under the hen’s wing. This pair looked alike too, with tawny red-brown hair and hazel eyes and scatterings of light brown freckles. It was the foxy Scottish colouring you saw in Alex’s extended family.

These parts should go together to form a neat whole: two times two equals four: her children. But Rosemarie had never felt quite convinced that they were really hers. Yes, yes of course, she knew that they were, she could remember being pregnant and waking up after their births, those strange groggy meetings — though she had been awake for the last birth and that had hardly been an improvement. And she’d been with them every unremitting moment since; could describe (if, god forbid, she ever had to) every single unremarkable day of each of their lives.

But…how could that be? When she still felt just a girl herself? And that was how she looked, too: the mirror confirmed that she was still more dewy maid than thick-waisted matron. Though turning thirty a few months ago had been an awful jolt.

When other mothers — real mothers — discussed their babies and their growing children, their voices, even in complaint, seemed full of passionate engagement which made Rosemarie feel like someone from another planet. An imposter.

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How to get rid of spider veins

Legs

Question

I’m 20 and already have spider veins on my legs. What’s the best treatment for them?

Answer

According to Dr Deborah Davis, sclerotherapy (injecting the vein with a solution that irritates the vein lining, causing it to collapse) is the best way to treat spider veins. “Although some clients request the laser,” says Dr Davis, “I prefer sclerotherapy, where the risk of side effects is lower. There’s the chance of bruising in the first week or two and, for some, there can be a slight pink blush or shadow around the injected area, but this will gradually fade.”

Usually two treatments, six weeks apart are needed to completely clear the veins and maintenance treatments over the years may be required. Treatments usually take about 30 minutes and it’s important that you wear compression stockings afterwards because constricting the treated veins gives a better result. Dr Davis says you can help to prevent spider veins by watching your weight, doing regular exercise and, if your job requires you to stand a lot, wearing support hosiery.

The AWW Beauty Team

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Keep your lipstick looking fresh

Lipstick

Question:

I can’t seem to stop my lipstick from bleeding. Any advice?

Answer:

It’s worth taking the time to prepare the lips. Start with a lip primer to plump up and soften lips. Make-up artist Noni Smith likes to use a colourless wax product around the lips to seal and fill in little cracks.

She then uses a neutral-coloured lip pencil to follow the natural line of the lips to help stop lipstick feathering. If you’re going to wear a strong red or pink shade, use a lip liner in the same colour.

For more staying power, Noni suggests a light wash of foundation over the edges of the lips and then a little dusting of translucent powder to help your lipstick adhere. Look for semi-permanent or long-lasting lipstick formulas and avoid runny lip glosses.

If none of this helps and your lip lines are really bothering you, then think about treatment with a filler such as collagen or Restylane.

The AWW Beauty Team

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Dicko and Mel: why we’ve never married

They’ve been together for 20 years and now they reveal the reasons they’ve never tied the knot

Survivor’s motto is ‘Outwit, Outplay, Outlast’ and for PR executive Mel Bell, 48, that’s exactly what life has been like with the man Australia loves to hate, Ian ‘Dicko’ Dickson.

Their long-term partnership has seen its fair share of ups and downs, never more so than when Dicko, 43, made headlines with his Dancing With The Stars partner Leeanne Bampton.

Mel and Dicko, who is set to host Seven’s latest reality show Celebrity Survivor, talk frankly to Woman’s Day about the secret to surviving 20 years together, and how their daughters Esme, 15 and Ede, 13 help keep their love alive…

How long have you been together?

Mel: We’ve hit 20 years — and we only know because his mum sent us a card! We’ve done better than anyone in the family so far.

Dicko: We’ve done better than anyone in the royal family! We’ve lasted longer than any royal marriage apart from the Queen and Philip, which is notoriously loveless.

How old were you when you met?

Dicko: I was 23. And I don’t know why she lied, because she was 28. I was actually very excited about seeing an older woman — who was married!

Mel His sister tried to warn him off. She said. ‘You don’t want to be mucking about with a married woman.’

When did you realise each other was the ‘one’?

Mel: Well, he was down in a different town and I thought, ‘Great, I’ll just keep him for weekend use’. Then he came and stayed a bit too long. And I said, ‘Don’t go home… oh shit! Why did I say that?’ And he kind of never went back. I realised then I’d made a dreadful mistake.

Dicko: I fell in love with Mel through her letters.

Mel: You know, those old-fashioned things that people write on paper…

Are you ‘technically/officially’ married?

Dicko: We’re ‘technically’ and ‘legally’ not married. I always call her my wife because it’s easier and she is. I’ve got a relationship with Mel that is as stable and loving as anyone who has a ring on their finger. That’s not to say we’d never get married. I’d still like to have a wedding. Our kids used to hate the idea of us getting married.

Mel: That’s probably the reason we never did. We’d say to them, ‘Wouldn’t you like to be two gorgeous bridesmaids, wear frocks and get all done up for the day… and Esme went absolutely ballistic and hysterical. She sat in her room for a whole day!

Dicko: She said, ‘You can’t! That’s disgusting!’

What’s the secret to your relationship surviving?

Mel: Gritted teeth. And a stiff upper lip. I don’t know. You just don’t know where the bloody time has gone actually.

Dicko: My view is, I don’t believe in the perfect relationship. Early on, I decided I was never going to have a perfect relationship, I was going to have one that lasted. I don’t know anyone as well as I know Mel. I don’t know anyone I’ve let down more times than Mel. But I don’t know anyone who forgives me as much or who knows me as well. I don’t know what a perfect relationship is, but after 20 years we’ve probably got it.

Mel: We just had our five-year anniversary over here in Australia. It’s actually been quite intense.

Dicko: Being in Australia has presented more of a stress on our marriage than if we’d stayed at home. I drifted into the public eye at the age of 40. Most middle-age marriages are under threat of a mid-life crisis where the bloke wants something younger and women start to feel the ageing process getting on top of them — everyone goes a bit wacky in their middle age.

Mel: Going on reality-TV shows often does that to you as well…

Dicko: Most middle-age marriages are under siege. And we’ve had this ridiculous public profile to ours, which has been tough. I’m ridiculously naive. I think our marriage can stand anything and Dancing with the Stars was the toughest.

Mel: It was really tough. Really hard…

Dicko: It was the hardest few months of our relationship.

How did all the speculation about your relationship with your Dancing with the Stars partner Leeanne affect your relationship?

Dicko: That cracked me off so much.

Mel: Mmmm.

Dicko: Mel had made it clear to me, in no uncertain terms, she didn’t want me to do the show. She sent the signals loud and clear. I’m sorry, but I ignored them. I thought it would be good for me. Mel didn’t want to stand in my way, but she did make it clear on quite a few occasions she didn’t want me to do it and I just went ahead and did it. And it was tough. We had five months of torture — not for me, it was for Mel.

Mel, was it hard to watch Dicko and Leeanne dance?

Mel: No, we were actually glued to it every week — oddly enough. There was a strange fascination with it. We lived and breathed the show every day, even from the sidelines. It took over our lives — weekends — all the time.

Did you get along with Leeane?

Dicko: Tell the truth…

Mel: She is quite a different kind of person to me and very, very hard to get to know. I’m normally quite open with people…

Dicko: I think we should be honest about it. Part of Dancing with the Stars is ‘Are they? Aren’t they?’ I didn’t think it would be a big issue. But from Mel’s point of view, everywhere she went there were people talking behind her back saying, ‘Ooohhh, I wonder what she thinks about… ‘ you know. Imagine being under that stress? Everywhere you walk, people are talking behind their hands saying, ‘Her husband’s doing that dancing show. I wonder what she thinks about that?’ And it was tough. I’d like to apologise here and now because it was my selfishness.

Mel: A lot of the girls on the show — the dancers — were absolutely gorgeous and had really, really lovely personalities. Unfortunately, Leeanne wasn’t one of them.

How did you get over it?

Mel: I don’t think we have!

Dicko: We laugh about it, but it has taken some time to get over. I think it’s symptomatic of something a bit greater, which is, I’m still trying to come to terms with what the hell I am in terms of being this person on television. I still don’t feel confident. At the moment I’m just famous for being famous — and I find that a shaky situation to be in. Especially with my ego, you never know what’s coming up, do you? At some point, are people going to get bored with seeing me? Are we going to have to go back to our old lives? I don’t know… We probably are still getting over the Dancing with the Stars thing in many ways, but I think we’re all guilty of taking relationships for granted. It’s very easy to do and I’m no different. We still need to work at having a great relationship. I quite often can’t understand how she puts up with me!

Mel: I just get angry…

Dicko: She does. She gets very angry. I take Mel for granted far too much. I’m ashamed to admit it, but it’s true. I run away from conversations like this — like most blokes do. It’s not often I have to sit with my wife and talk about this.

Mel: When we usually do it there is a recorder going… which is great. It’s like therapy!

Do you think your daughters help keep your relationship together?

Dicko: Yes, of course!

Mel: They add another dimension. They’re also a distraction.

Dicko: Have they ever stopped you from walking out on me?

Mel: Many, many times!

Dicko: And same here, frankly. When things have gotten tough it’s fantastic having two kids there. There have been times when I’ve thought ‘Oh this is bloody stupid!’ but I can’t bear to leave the girls behind. I love you (Mel) dearly, you are my Mrs and always will be, but the fact is, you’ve got to accept kids… I can’t bear the thought of breaking the family up. I love our family. I think the girls are great. Esme and Ede have been an absolutely gelling force in our relationship. In the really tough times, they’ve been the only thing keeping us together. I live in a pretty self-obsessed life — I’m sorry, but I do. Our ability to earn great money is based on me being fabulous and fascinating!

Mel: And that’s all we want in life because we’re extremely shallow…

What’s next for you?

Dicko: After Celebrity Survivor I might actually get behind the judging table again. I haven’t decided, but there’s a show coming out on Seven owned by my mate Simon Cowell, who I’m seeing next week in LA called Australia’s Got Talent. Seven have asked me to be a judge. I always vowed I wouldn’t sit behind the judge’s table again, but I love variety. And I love weird and wacky people. The idea of sitting behind the table watching jugglers, comedians, acrobats and rapping grannies is too good to pass up! So I’m considering coming out of retirement. But I’ll let Simon talk me into it over dinner at The Ivy in LA.

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Weight gain food allergies?

Judy Davie

By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

I’ve gained quite a bit of weight and feel quite depressed. A friend suggested it may be because I’m allergic to certain foods. Is this possible and if so, how can I find out what food’s I’m allergic to.

If you were allergic to certain foods you would know about it. The typical allergic reaction is sudden and strong with symptoms ranging from swelling of the lips and or throat, breathing problems, sneezing attacks or rashes. The reaction is usually soon after eating making it easy to identify the cause of the problem.

A sensitivity or intolerance is much harder to detect and people can spend their entire lives compromising their health by eating foods they are intolerant to. It can develop over time and might be triggered by factors including an imbalanced diet, stress, over consumption of alcohol and environmental influences. When we develop a food intolerance it effects our intestinal function. The food is regarded by our immune system as “the enemy” which sets about to destroy it. The result is a compromised immune system, and significantly burdened body. Our metabolism may slow down causing weight gain, sluggishness and lack of energy.

What’s interesting with food intolerances is, like many other toxins, e.g. alcohol and drugs, the body develops a dependency to it and, like a drug, it becomes something we crave and eat more and more of. Weight gain is only one of the consequences when intolerance grabs a hold. Others symptoms include migraine headaches, depression, red eyes, dizziness, skin conditions and lack of concentration. The good news is that unlike allergies, a food intolerance can be cured over time and many people can return to eating small amounts of the offending foods.

The hardest part is finding out what you might be insensitive to. Blood tests or hair sample testing are fairly common and can be organized through a natural health practitioner. They can be expensive however with some tests costing as much as $1,200. If you don’t have acute symptoms, you could try to test yourself at home. First diarise everything you eat over a couple of weeks and pay particular attention to whether you crave certain foods. If you crave many different foods check to see if there is one common ingredient or category.

Common food sensitivities

Dairy:

Some people are intolerant to dairy foods. They could be intolerant all dairy foods, including milk, yoghurt, cream, cheese and all products containing diary or just some of these foods, eg soft cheese and milk. Gluten:

Gluten is the protein in grain and another common problem. It’s found in bread, cakes, pasta, biscuits, oats, wheat, barley, thickening agents etc. Many people notice improvements when they cut out packaged bread, cakes and biscuits but can comfortably eat spelt products reduced gluten wheat) oats and barley. Egg yolk:

Egg yolk is another common problem, found in most baked goods including pancakes and cakes, mayonnaise, omelettes, frittatas etc Food colouring, preservatives and thickening agents These artificial chemicals added to packaged foods are a well known cause of headaches and behavioral problems

If you recognize a common ingredient or multiple common ingredients, eliminate the whole group from the diet, one group at a time, over a 2 week period. If you notice an improvement stay off the food for a further 4 weeks and then slowly re-introduce foods from each group one at a time. If you feel a reaction introducing any particular food stop eating it and reintroduce it again 4 weeks on or until your body tells you it’s OK to eat it again.

It’s important to note that even if you do introduce these products back into the diet you should always try to restrict the intake to avoid a recurrence.

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Are pickles OK to eat on a diet

Judy Davie

By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

Are pickles OK to eat on a diet? I love them!

A little pickle served with a meal is excellent to stimulate the production of saliva in the mouth to help with complete digestion. Pickled gherkins or capers are much better than picallili or sweet mustard pickle as they have less added sugar and are therefore lower in calories/kilojoules. In saying that, provided you restrict your intake to a tablespoon of the sweetened pickles you can happily add them to sandwiches, or as a condiment with a main meal.

A favourite sandwich of mine is a simple salad wholegrain grain roll with avocado and capers. With avocado replacing the butter, grated carrot, beetroot, lettuce, sprouts, and capers to give it some zing it clocks up 2 of the recommended serves of vegetable a day and tastes fantastic.

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