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Top five kilojoule-blasters

  1. Swap cheddar cheese for fetta.

Fetta has fewer kilojoules and less fat per serving than cheddar cheese and it tastes just as good on a pizza.

  1. Swap orange juice for tomato juice.

Tomato juice is better for weight loss as it contains less than half the kilojoules of orange juice and has a lower GI.

  1. Swap flat breads for lettuce wraps.

If you’re cutting back on bread, try crisp lettuce wraps instead. Sang choy bow is a great alternative to those burritos!

  1. Swap a sandwich for some sushi.

Sushi is much lower in kilojoules and fat than your average cheese-and-tomato sanger. Go for salmon, for an omega-3 hit.

  1. Swap roasted peanuts for pumpkin seeds.

Snack on seeds for a lower-kilojoule nutrient boost.

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Amazing slimmers: Barbara

Diet Club

Barbara Finch, 55

Before: 107kg

After: 56kg

When Barbara Finch weighed more than 100kg on Christmas Day, 2003, she knew she had to change her diet.

“I had Type II diabetes and high blood pressure,” remembers Barbara, 55. “I thought, ‘I have to do something about it’.”

So, on Boxing Day, she began a walking regimen and ditched her bad eating habits.

“I decided no more junk food and started walking 4km every day,” Barbara says.

After five months, the weight was coming off, but she made an even bigger commitment by joining a gym.

“I went to Fitness First and made my decision to start going regularly,” she explains. “Paul, my trainer, has been a great support. He says he gives me the tools and I use them.”

Barbara now works out five times a week at the gym and has shed an amazing 51kg.

“I used to have a cup of tea and would eat biscuit after biscuit,” she admits. “I couldn’t be bothered to cook and ate fast food. I was so overweight I was tired all the time, so it was easier to go out and grab something unhealthy.”

Barbara now prefers a salad sandwich to a hamburger.

“You’ll always find me at the local Subway, eating a salad sub,” she says. “And you’ll never find me eating anything fried.”

The energetic retiree hardly ever misses a gym session these days, despite back problems.

“I don’t let that interfere with my gym work,” Barbara says. “I go to the chiro once a month. It gets me through. I never have a day off.”

She can hardly believe how she used to look before she lost all that weight.

“When I found my ‘before’ photos, I was so disgusted I nearly cried,” she says. “I was so big I used to wear T-shirts down to my knees to try to hide my belly.”

With her son’s wedding coming up, Barbara is excited to be able to wear a size 10 dress.

“It’s great to go into a shop and buy a small size,” she says. “When I was a size 20, I could only wear jeans with elastic waistbands. I can buy some lovely clothes.”

Barbara can’t help herself now. She’s done a boot camp, and wants to learn to swim and climb the Sydney Harbour Bridge!

To find your nearest Fitness First, call 1300 557 799 or visit www.fitnessfirst.com.au

Barbara’s diet before

Breakfast: Chocolate biscuits and cereal with sugar.

Lunch: Fish and chips or burger with a soft drink.

Dinner: Fry-up of bacon, sausages and eggs, or a roast dinner with Yorkshire pudding, roast potatoes and gravy.

Snacks: Milkshakes, junk food.

Barbara’s diet now

Breakfast: Wholemeal muffin with a light spread of marmalade, no butter. Yoghurt, a banana, some brazil nuts, a glass of water and green tea.

Lunch: Tuna, tomato and rice crackers. A Subway low-fat sub or wrap. A glass of water and an apple.

Dinner: Grilled chicken, steak, fish or pork with salad and no dressing. Water and an orange.

Snacks: Light muesli with low-fat yoghurt.

Barbara’s exercise plan

Gym five days a week for the following — three two-hour sessions of 30 minutes cross-training, 30 minutes stretching and 60 minutes with a trainer using a Swiss ball and weights.

Boxing class once a week.

Two hours general weights and training once a week.

Are you a big loser?

Do you have an amazing slimming story to share with the readers of Woman’s Day? Send your story to My Slimming Story, Woman’s Day, GPO Box 5245, Sydney, NSW 2001, or e-mail [email protected]

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Australia’s brave little bubble boy

Say hello to Australia’s boy in the bubble — a playful toddler who is allergic to the rest of the world.

Since he was 10 months of age, Harrison Saunders has needed to be cocooned from the sort of life everyone else takes for granted.

Even a loving kiss from his doting mum Tammy is life-threatening for the 19-month-old.

Harrison suffers from Severe Combined Immunodeficiency Syndrome (SCIDS), also known as “boy in the bubble” syndrome.

This one-in-a-million condition means Harrison has no immune system. For much of his life, the toddler from Townsville in northern Queensland has watched the world through the window of a hospital isolation ward.

The air he breathes is specially filtered, and every single item in the ward is sterilised.

“When Harrison was at his sickest, I wasn’t allowed to hold him,” Tammy explains. “I couldn’t pick him up, dry his tears or change his nappies.

“It’s the hardest thing in the world not to be able to kiss and comfort your child. He didn’t know what was going on. All of a sudden, Mum is on the opposite side of the room and not coming to him.”

This devastating and medically confounding illness has turned the lives of his family — mum Tammy, dad Ivan and Harrison’s brother Mitchell, 4 — upside down.

They have had to leave the dream home they were building in Townsville, transfer jobs and uproot Mitchell from daycare, to embark on a quest to save Harrison’s life at the better-equipped Royal Brisbane Children’s Hospital.

“I thought we’d be in Brisbane for a couple of weeks,” says an exhausted Tammy. “Here we are, nine months later, waiting to see if he’s going to be OK.”

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Chewing

Question:

Our golden retriever pup kept chewing everything well past her first birthday. She even destroyed the carpet in the lounge room. We sought the advice of a dog behaviourist and his first response was to check her mouth. Sure enough, she was having a lot of trouble cutting wisdom teeth.

Answer:

Just like some children, dogs can have overcrowding and pain when teething. He predicted that within a month or so of his visit it would stop — and it did. Please don’t just assume your pup is naughty, get him or her checked out if you have a rampant chewer.

Karen Sampson

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I gave birth to my best friend’s brother

Sarah and I had been friends since Grade Four. We spent heaps of time together, even after I went off to a different school, and often slept over at each other’s houses. We were close to each other’s parents. Hers were a bit old-fashioned and mine were “modern”. We called both sets “Mum and Dad” and were proud of our “traditional” and “trendy” parents. I loved doing the gardening and feeding the chooks with her Dad and helping make a traditional Sunday roast with her Mum when I visited there. They used to say when I was there that they had two kids — not just Sarah. It was great. And Sarah loved coming on trips to the “odd” places my Dad found and the outrageous fancy dress parties my Mum threw.

Our friendship lasted all through our teenage years; my parents’ divorce; our marriages and our own children; my divorce and then the death of her mother.

When Sarah’s mother died we were both devastated. The funeral was so sad. Sarah cried on the shoulder of her husband Darren but I felt so sad for her father, Michael, sitting there all alone. I went and sat next to him in the church and held his hand. Sarah thanked me after the funeral for looking out for her Dad. She had felt a little guilty that she was so caught up in her own grief but I told her not to worry, that it was natural and I was happy to help.

Her Dad lived close to me so I kept “an eye” on him. I would go over once a week for coffee or take him a meal and we would talk about when Sarah and I were young and Sarah’s Mum. Sarah was very happy with this as she lived a fair distance away. One day I decided that he had been cooped up in the house for too long and managed to convince him he had to get out. We had a bite in a nice cafĠ first and then saw a movie. I dropped him back to his place and he invited me in for coffee. When it was time for me to leave he kissed me innocently and thanked me for helping him. I was surprised when I realised I had other than “daughterly” feelings for him.

A few days later I received a phone call from him saying he realised I was right and he had to get out — he invited me on a picnic. My kids were with their Dad that weekend so we arranged to go on the picnic on Saturday. He picked me up and took me up to one of the national forests. It was a lovely secluded spot and he had thought of everything — a traditional basket packed with all sorts of treats, a rug on the ground and a great bottle of wine. We ate our fill and lay down on the rug sipping the wine. Gazing up at the sky I realised he was laying next to me on one elbow looking at me. I looked at him and he leaned over and gently kissed me, I returned his kiss with a passion. We made love for the first time there in the bush.

It was a little embarrassing after but we both decided we wanted to keep the relationship going at this level. However, we decided to keep it secret for fear of hurting Sarah. Things went on like this for a couple of years, it felt so clandestine but was great for us both — then I found out I was pregnant.

I told Michael, he was thrilled and asked me to marry him. He said we now would have to make our relationship known to the world — he was sure Sarah would be okay with it now that so much time had passed. His 65th birthday was coming up in six weeks so we decided that we would arrange a party and announce our love there. I told Sarah about the party but not the whole reason for it. We all had a great time planning for it, then tragedy struck.

A week before the party Michael was diagnosed with a huge aneurysm in his aorta. The doctor said it was lucky it was found when it was and arranged immediate surgery. We cancelled the party and decided we would quietly break the news of our marriage and baby to Sarah after the worry of the surgery was over. It wasn’t to be. Michael died in surgery from complications. Sarah and I were devastated.

We held each other in the special room where the doctor had told us of Michael’s death. Sarah talked about what a wonderful person her Dad was, how he was so kind and how he would now be happy in heaven with her Mum. I just could not bring myself to tell her that he had found a new love in me.

My pregnancy eventually showed and I told people that it was from a silly one-night stand. They could not understand why I chose to keep the baby. Eventually our son was born; I called him Michael. I told Sarah it was in honour of her father. Little Michael is now five and Sarah and I are still friends. She laughs that my Michael must be her Dad reincarnated because he looks like her Dad — little does she know the real reason for this.

Picture posed by models.

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Tracy’s anguish

Sometimes, the difference between joy and sorrow is only a slender thread. For Tracy Grimshaw, seeing Tasmanian miners Todd Russell and Brant Webb emerge from the Beaconsfield gold mine after 14 days entombed a kilometre beneath the surface was almost too much. Standing beside Australian Worker’s Union (AWU) boss Bill Shorten, she watched, mesmerised, as the two men took their first steps of freedom, raising their arms in elation and punching the air in a triumphant gesture that resonated across the country and, indeed, across the world.

“I felt the tears welling up, I unashamedly admit that,” recalls Tracy, the 45-year-old host of A Current Affair. “I was just so happy that they were finally out, able to feel the fresh air on their faces, able to look up and see, not darkness, but the open sky above them.

“In that moment, I was transplanting myself into their shoes and thinking, how would I be feeling seeing the sky for the first time in two weeks and then seeing my family again after living with the possibility that I would never see them again? It was an intense, emotional ride for us — what must it have been like for them?”

Inside the mine compound, Todd Russell, 34, Beaconsfield born and bred, embraced his wife, Caroline, and their three children, Trent, 11, Maddison, nine, and Liam, five, while Brant Webb, 37, rushed into the arms of his wife, Rachael — his childhood sweetheart and “soul mate”, to whom he has been married for almost 20 years and who said during the drawn-out rescue that she would not speak until she could hold her husband’s hand once again — and their 18-year-old twins, Zach and Zoey.

Tracy was elated at the touching and tearful reunions. Yet her euphoria was tempered by a conflicting emotion. She, like so many, felt soaring joy at these men’s release, but in almost equal measure, also felt the grief and sadness that the family of Larry Knight, the 44-year-old miner and father of three who died in the Anzac Day mine cave-in at Beaconsfield, 40km north of Launceston, must be experiencing at that same moment.

“I have been in television for 25 years,” says Tracy, “and this is the most unique story I’ve ever covered because of the range of intense emotions that are attached to it. It has every emotion that we, as human beings, have. While you have surging relief and happiness on one side, there has been a terrible tragedy in which a man died. In many ways, Larry Knight’s death has been overshadowed, sadly for his family, by the sheer bloody miracle that we all witnessed here.”

That same miracle also overshadowed the tragic and sudden death of 60 Minutes journalist Richard Carleton, who suffered a heart attack during a press conference as he pursued a story about mine safety. “It was simply shattering, not only at the time, but afterwards, too,” says Tracy.

Tracy says her experience at Beaconsfield — she was there continuously for 11 days and nights — was life-changing. Not only did she witness and admire the courage and mateship of two men in the grimmest of circumstances, she met members of their families and came to respect them for their stoicism and belief. She saw the power of hope and the strength of love and family.

In the June issue, Tracy speaks exclusively to The Australian Women’s Weekly about how the life-and-death drama of the Beaconsfield mine rescue was a “shattering and life-changing” experience.

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Once Upon a Day

Once upon a day

Exclusive extract from Once upon a day (Allen & Unwin) by Lisa Tucker, the Great Read in the June issue of The Australian Women’s Weekly.

Stephen Spaulding was very happy, and you can’t say that about most people. He hadn’t sought happiness, but he recognized it. This was his gift: to know what he had.

When it was gone, of course he knew that too. He changed from a man who could smile at strangers first thing in the morning to a man who wouldn’t look anybody in the eye. He’d lost his family in a freak accident, and the rest he let go of as easily as opening his hand and releasing a string of balloons. Good-bye to the family practice he had just started with two friends from his residency. Good-bye to the Victorian house he and Ellen had gone deeply into debt to buy when she had got pregnant during his internship. Good-bye to the cradle and the tricycle and the pink and purple party dress Lizzie had never had a chance to wear.

More than a year later, he still hadn’t adjusted to the way time itself had been altered. Before there was never enough time, and the list of things he and Ellen had gotten around to doing was one of many things that still to tortured him. The untaken trip to Paris bothered him less than the movies they’d talked about renting. Why hadn’t they watched them? Ellen’s entire list could be watched in a weekend. He knew this because he had done it, several times. He watched the movies his wife had wanted him to, and thought about what she would say if she was there. This was back in the early months, when he was trying to give her gifts, as though she could come back if only he worked harder to make her want this life.

After the accident, there was too much time. Each day stretched before him like a flat Kansas highway, the only landmarks the meals he forced himself to choke down, the few chores he performed, and the occasional walks he took, rarely noticing anything or anyone on his path. He finally bought the old green and white Checker cab not because he needed the income — his compensation from the city would support him forever, especially since he had no desires, nothing he wanted now — but because he could drive it as little or as much as he likes, sixteen hours a day, more if his insomnia was bad.

He wouldn’t have sued, but the city gave him an enormous sum anyway. The newspaper headline called it a “regrettable tragedy.” It was a Sunday in late July; the police were chasing a teenager who had stolen a rusted-out ’84 Toyota from a neighbor’s driveway. The car was worth less than five hundred dollars, but the patrol car that slammed into his family at the intersection had been going over eighty miles an hour. He was driving; Lizzie was in her booster seat in the back, behind Ellen. The teenage thief turned himself in when he heard what had happened. The policeman who had been driving took early retirement.

And Stephen, the barely thirty-year-old family practice doc, became a cabbie. What difference did it make? His knowledge of how to heal bodies had done nothing for him anyway. His wife and four-year-old daughter had still died right in front of his eyes.

Now he was learning the quickest way to the airport from any street in St Louis. How to slide around a bus, and when to change lanes so his customer would feel they were making progress. What times restaurants and bars closed, and which of his regulars would be likely to drink one too many and need a ride on a Saturday night.

People often mentioned what a safe driver he was. The safest cab driver they’d ridden with. He nodded, but he didn’t respond. He never drove without the radio playing. Talk show, pop music, news channel, it didn’t matter. The radio was his excuse not to talk.

The only time he would answer was when a customer asked about the amusement park tickets. They didn’t ask often, even though he’d had the tickets laminated and kept them displayed above the visor, right next to his licence. Stephen wasn’t surprised. He knew most people aren’t interested in their cab drivers.

He wasn’t surprised; still, he longed for the question. He longed for another opportunity to tell the whole story of that perfect July day at the amusement park: riding the water slides and the Ferris wheel and the child’s roller coaster; eating hot dogs and ice cream — mint chocolate chip, Ellen’s favourite, trying to win a giant stuffed panda bear, and when he couldn’t make the ring toss (a set—up, he was sure), buying the bear for his daughter anyway.

Every time he told the story, he added a few more details. As the months went by, the story often filled the entire drive; sometimes he would still be talking while the customer was trying to hand him money and get away.

He knew he was going too far, but he couldn’t help himself. Back at his apartment whenever he tried to think of that day he drew a blank. It was only in the cab, talking to strangers, that he seemed to be able to bring it all back to life: the feel of the sun on the back of his hands and the bright drips of green falling off their cones onto the hot pavement and how awkward and adorable Lizzie looked that night, lugging the giant panda to their car.

He didn’t realize how he’d begun to live for these discussions until a rainy morning in April, when suddenly it came to an end.

He’d picked up a girl in the bus station downtown, One of the weirdos, though this one wasn’t pierced or tattooed or obviously strung out, but even more bizarre, naturally pale as made—up Goth, but dressed like a throwback to the fifties: long flared black skirt, fluffy pink sweater, even the white ankle socks and saddle oxford shoes. Her hair was in a think braid, twisted like some sort of kind of crown on top of her head, and she was sitting up so straight she looked uncomfortable, eyes unblinking, small white hands folded carefully in her lap. Stephen had already put her out of his mind when she mentioned the tickets about ten minutes into the ride. But before he could tell her about the slides or the food or even the perfect weather that day, she noticed what no one else had: that the tickets weren’t stubs.

“What happened?” she said. “Why didn’t you ever use those?”

He flushed with confusion that quickly turned to anger. It had taken him nearly a year to perfect the story of the amusement park — for chrissakes, couldn’t he even have this? He wasn’t asking for all the days and hours he would have had with Ellen and Lizzie, he was a asking for one more day, Stephen had been taking his family to the park when their car was broadsided. Lizzie had wanted to go all summer, and that day they had the tickets: they were really, finally going. All he had done in his story was change “were going” to “had gone.” A mere verb shift, and yet it changed everything.

And now this strange girl in the cab was forcing him to change it back.

Her voice was entirely innocent. She had no idea what she’d taken from him. But then again, he had no idea what she was about to give.

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Oats to the rescue: a favourite winter breakfast

oats

A steaming bowl of porridge with a drizzle of honey or golden syrup is the perfect way to warm up on a winter’s morning. Not only will it get your body in gear to face the cold, wholegrain oats also contain a whole host of nutrition benefits. Let’s take a closer look:

Take heart

Beta-glucan, the special soluble fibre in oats, has been identified as one of the key active ingredients that is responsible for their heart health benefits. Beta-glucan promotes this effect by lowering cholesterol absorption in the small intestine. The US Food and Drug Administration (FDA) have stated that the amount of beta-glucan needed for a significant cholesterol lowering effect (as part of low saturated fat and cholesterol diet) is 3 grams per day — the amount in only 60g or 1/3 cup of traditional rolled oats. They also contain potent phytochemicals, phenolic compounds in outer layer of grain, which act as antioxidants.

Keep a healthy weight

Like all whole grains, oats are high in fibre, which makes them an appropriate choice for weight loss eating plans. They have a low glycemic index and the soluble fibre helps fill you up and helps prevent overeating mid-morning. Also, compared to other whole grains, oats are higher in protein (approximately 10-17%), which makes them an effective addition to a higher protein diet for weight loss.

Boost your mood

High carbohydrate, nutritious foods like oats have another little-known effect, the ability to positively influence mood. Recent studies have confirmed that the types of breakfast people eat can affect the state of their mood in the middle of the day. Oats are rich in nutritious carbohydrates which can affect a chemical messenger in the brain called serotonin that promotes feelings of calmness and positive mood. And these calming effects may even improve the likelihood of sticking with a weight management program.

Finally oats may also boost your mood as they are heart warming and often conjure up pleasant memories associated with childhood. This is just what you want in your dietary prescription. And because they’re a breakfast food, they’re one of the easiest things to keep consistent and make a daily habit.

Dozens of delicious oats recipes for you to try at home.

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Is chocolate really the perfect lift-me-up?

Chocolate truffles

Most of us love chocolate for the smooth, creamy texture and treat it as an indulgent pleasure, and although chocolate is well renowned for its feel-good factor, there’s some debate as to whether chocolate really is the best food to improve your mood.

Welcome to the pleasure dome

Chocolate has been popularly claimed to act like a stimulant, relaxant, euphoriant, tonic and antidepressant. Although chocolate contains some active chemicals that work on the same neurological system as serotonin, these are present in low levels. One researcher has commented that you would have to eat truckloads of chocolate to be equivalent to one antidepressant tablet.

There is also the theory that chocolate has the ability to evoke the pleasure principle. When we eat pleasurable foods we get a rise in endorphins and a temporary mood boost. So when we have a chocolate craving it could be a response to our body crying out for more of that feel-good food.

Ridden by guilt?

There’s interesting new research showing that a person’s feelings about a food have the greatest effect on the emotional changes they experience after eating that food. Comfort eaters who look to chocolate to alleviate stress, boredom or depression are likely to experience a temporary elevation in their mood, but this is quickly followed by intense feelings of guilt, and a worsening of their earlier negative state. However, people who have a little chockie for pure pleasure are more likely to experience joy and ride the wave of the positive mood effect. Quantity appears to play a big role here: a little chocolate seems to be a good pick-me-up, but the whole block is less likely to leave you feeling overjoyed.

Choc-full of tips

  1. Buy the best quality chocolate you can afford so you savour every bite.

  2. Go for individually wrapped squares or mini-portion controlled bars.

  3. The darker the better, as the more cocoa present means the more flavonoid anti-oxidants.

  4. Curb cravings by putting diet chocolate topping on low-fat ice-cream, drinking a diet hot chocolate drink or going for a light dairy dessert.

By Karen Inge

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5 surprising ways to drop a dress size

Even the biggest losers reach a weight loss plateau. These tricks will help you shift those last few kilos.

Pump protein

A Baylor University study found that women on a short-term high protein diet lost 1.3 kg more body fat than those on a more conventional carbohydrate plan. Protein preserves muscle mass, which elevates metabolism and helps burn fat faster.

Avoid distractions

Women who ate identical lunches for 4 weeks consumed 11% more on the days that they watched TV at the same time, according to French researchers. Focusing on food prevents overeating.

Add spice

When overweight people added savoury flavour sprinkles to their food, they lost an average of 17kg over 6 months. “Stronger food aromas fool your brain into thinking you’re full,” explains study leader Alan Hirsch, MD, Director of the Chicago Smell and Taste Research Foundation.

Cultivate quiet

Noise raises levels of the stress hormone cortisol, which stimulates production of the fat-storing hormone insulin. It also causes you to overeat, especially when you’re trying to concentrate, say Pennsylvania State University researchers. They found people working in a noisy room ate twice as much junk food as those doing the same tasks in silence.

Eat grapefruit

San Diego researchers studied 100 overweight men and women who ate ½ a grapefruit (or drank 1 cup of juice) three times daily. Within 12 weeks, they had lost an average of 2kg. Researchers don’t understand why, but speculate that compounds in grapefruit may somehow block fat storage.

(Caution: Check with your doctor. Grapefruit may interfere with certain medications.)

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