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Get the body of an elite athlete

Jana Pittman
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Step-by-step guide to reading food labels

Judy Davie

**I feel a bit stupid asking this question; I know we’re meant to eat less fat, sugar, salt and less kilojoules to lose weight, but I don’t really know what I should be looking for on food labels to work out what’s good or bad. How much sugar is a lot and how do you know if a product is high in fat or kilojoules?

Helen**

It’s actually a very good question and one many people are unsure about. Food manufacturers display what they want you to know at the front of the pack but are legally required to give you the facts in listed ingredients and a nutritional panel.

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Beating the heat

Question:

We have a big, hairy breed of dog who is really feeling the heat of summer. We give him plenty to drink and he has lots of cool, shady spots to sit in during the day. He doesn’t like the water and won’t lie on a wet towel. How can we help him beat the heat?

Erin

Answer:

Thick and long coated dogs were never bred to endure our Aussie summers and they really do suffer. That is great you give him shade and water — you can also try ice blocks (even frozen stock for a tasty treat), hosing him down, or keeping him indoors in air-conditioning. The trouble with being hairy is that it traps the heat and dogs can only lose heat via panting as they don’t sweat. Now while you will get lots of breeders of certain pedigrees having all but heart failure at the thought, vets will always recommend clipping the coat short for summer (ignoring aesthetics). Your pooch may not look like the breed standard but will thank you for taking off that fur coat instead of letting him fry!

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Grooming your pet

By Lucy Hine

Grooming your pet can certainly be a drama, particularly if your cat or dog wasn’t trained or handled very often when they were younger.

Understanding your pet’s needs regarding hygiene and cleanliness is the first step to ensure your pet remains healthy and happy.

Cat owners often watch with wonder at how thoroughly their cat cleans itself. In fact, cats spend over 10 percent of their mornings grooming and this usually involves licking their fur and getting dirt out from between their toes. Although cats like to groom themselves, they definitely benefit from their owner’s help, just like our canine friends.

The best way to assist your cat or dog in grooming itself is through brushing and nail cutting. A daily brush of your cat or dog’s fur will help keep it shiny and tangle-free and will also enable you to check your pet’s entire body ? ears, eyes, mouth, skin and genital regions ? for health problems.

It’s best to begin brushing your cat or dog when it’s a small kitten or puppy so it gets used to it. Sometimes there are instances where your pet doesn’t like being touched or it takes them a while until they can handle physical contact. Regular brushing helps reduce this behaviour.

However, most cats and dogs enjoy a gentle brushing and this helps build a bond between pet and owner.

Nail cutting is also very important and should be started as early as possible so your pet tolerates the experience easily. A food reward after the cutting is a good idea and make sure you keep each session short, perhaps only doing one paw at a time to begin with. Your pet’s nails should be cut once a month.

To clip your cat or dog’s nails, take one paw at a time and press under the pad so that the nail is exposed. Cut the nail tip using a good quality nail trimmer that can be purchased from pet stores, and stay away from the sensitive pink vein because it will hurt your pet or bleed if you cut into it. If your pet has black nails, a small white dot can be seen at the tip of the nail as the clip approaches the vein, which indicates that the nail is at its shortest length.

Ask your vet for a demonstration if this is your first time cutting your pet’s nails.

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Creating an underwater world

By Lucy Hine

An aquarium is a soothing and relaxing way to calm stress levels after a busy day at work.

Purchasing an aquarium makes sense, as fish and aquatic life are known for their therapeutic qualities and are one of the most popular pets purchased in Australian households.

Aquariums range from basic fish bowls containing one or two common goldfish to salt water aquariums with exotic marine life and colourful fish more likely to be found around coral reefs.

There are a lot of ways to set up an aquarium to add to the décor of your home. The size of the aquarium depends on your style and the space available and the number of fish you keep will depend on the size of the tank ? fish need about one litre of water per centimetre length of fish.

Decide where you want to put your tank before you set it up as it can become difficult and dangerous to move a tank once it’s filled with water. A place near the window is not an ideal situation as temperatures will vary and the sunlight will cause algae growth or possibly kill your fish.

If the tank is going to be put on a flat surface it’s important to check that the surface is even because the base of the tank can break under the weight of the water if the surface is uneven.

The bottom of your aquarium should be covered with river sand, pebbles or gravel sold by pet stores or fish aquariums. Make sure any gravel, rocks or pebbles are rinsed thoroughly with boiling water before putting it in the tank.

After you decide what kind of fish you’d like, your aquarium or dealer will be able to advise you on water conditioners to remove chloride and fluoride from the water.

Plants are essential to the environment of your underwater world and can really make your aquarium a focal point in any room. Plants enrich the water with oxygen and also provide hiding places for your fish. Remove all frayed or sick leaves before making a hole in the gravel to cover the roots of the plant.

The most important equipment you can buy for your tank is a filter system as this will save you a lot of work with keeping the tank clean. You can also purchase sea snails to clean the inside of your tank and add to the marine life of your new aquarium.

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I was paid for phone sex

As a single mum studying part-time making ends meet had become nearly impossible. I tried every home-based job going around — from stuffing envelopes to Internet marketing. I couldn’t afford childcare and my family lived interstate. All my friends were too busy with their own children to mind my twin pre-schoolers, so working outside the home wasn’t an option.

Last year, money became very tight and I was constantly late with the rent. When my landlord threatened to evict us, I broke down in front of my best friend as I told her about my predicament. She suggested I try what she’d been doing for several months — phone sex.

I thought she was joking at first but she was serious. How could I not have noticed that my plain, mousey friend had been living a double life? She told me that when her husband lost his job, they struggled to pay their bills and they would have had to sell the house. They were desperate. Like me.

I immediately dismissed the idea; whispering dirty words to complete strangers seemed too sordid and so unlike me. I’d always been the “good girl”. But my friend assured me it was safe and harmless, and above all, it paid well.

So I decided to give it a go. After all, I could stop at any time. I signed up with her employer and they sent me a training video. It took me another two weeks before I got the courage to watch it. When my landlord served me with a final notice, I realised I had no choice, so I finally set myself up to receive phone calls from “clients”.

After my twins were asleep at night, I sat on the couch and waited for the phone to ring. At first I simply read from a script, using a deep, breathy voice that sounded nothing like me. But my clients wanted more so I ad-libbed, thinking up wild, sexy scenarios on the spot. It amazed me that I was even capable of thinking that way, and amazed me even more when the clients began to ask for me personally.

Soon the money started rolling in. I was able to pay off my debts and even had some left over to invest. If anyone asked me where I got it from, I told them I’d come into a small inheritance.

When I graduated from my law degree, I stopped working the phones, even though the company offered me a higher percentage per call to stay on. But I’d had enough. Although the experience had been a lucrative and somewhat liberating one, it wasn’t a career I could be proud of. And more than anything, I wanted my kids to grow up to be proud of their mum.

Not that they’ll ever find out how I’d earned my money for an entire year before I became a lawyer. It will be a secret that I take to my grave.

Picture posed by model.

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Anybody out there?

Anybody out there

Exclusive extract from Anybody out there? By Marian Keyes.

I used to dream of a white wedding.

The kind of dream where you jerk awake in the middle of the night, drenched in sweat, your head pounding. A dream in the worst nightmare kind of way.

I could see it all. The months of bickering with my mother over broccoli. On the day itself, trying to fight a path through my sisters — all of them my bridesmaids — to get space in a mirror to put my make-up on, and having to talk Helen out of wearing my dress. Then Dad walking me up the aisle muttering, ‘I feel a right gom in this waistcoat,’ and at the ‘giving me away’ point, saying, ‘Here you can have her. You’re bloody well welcome to her.’

But there’s nothing like a near-death experience to bring things into focus.

After I’d recovered from my scuba-diving ascent — I had to spend time in a decompression thing, then a much longer time accepting co-dependent’s abject apologies; clearly the whole incident had set him back terribly, I’d never met anyone so needy — I rang my mother to thank her for giving birth to me and she said, ‘What choice had I? You were in there, how else were you going to get out?’ Then I told her I was getting married.

‘Sure you are.’

‘No, Mum, I really am. Wait, I’m going to put him on the line.’

I handed Aidan the phone and he looked terrified.

‘What do I say?’

‘Tell her you want to marry me.’

‘Okay. Hello, Mrs Walsh. Can I marry your daughter?’ He listened for a moment then gave me back the phone.

‘She wants to talk to you.’

‘Well, Mum?’

‘What’s wrong with him?’

‘Nothing.’

‘Nothing obvious, you mean. Has he a job?’

‘Yes.’

‘A chemical dependency?’

‘No.’

‘Cripes, this is a break from tradition. What’s his name?’

“Aidan Maddox.’

‘Irish?’

‘No, Irish—American. He’s from Boston.’

‘Like JFK?’

‘Like JFK,’ I agreed. Her lot loved JFK, he was up there with the Pope.

‘Well look what happened to him.’

Petulantly, I said to Aidan, ‘My mother won’t let me marry you in case you get your head blown off in an open-top car in a Dallas cavalcade.’

‘Hold your horses,’ Mum said, ‘I never said that. But this is very sudden. And your history of … ah … impulsive carry-on is a long one. And how come you never mentioned him at Christmas?’

“I did. I said I had a boyfriend who kept asking me to marry him, but Helen was doing her impersonation of Stephen Hawkings eating a cone and no one was listening to me. As usual. Look, ring Rachel. She’s met him. She’ll vouch for him.’

A pause. A sneaky pause.

‘Has Luke met him?’

‘Yes’

‘I’ll ask Luke about him.’

‘Do that.’

‘Are we really getting married?’ I asked Aidan.

‘Sure.’

‘Then let’s do it soon,’ I said, ‘Three months’ time. Start of April?’

‘Okay.’

In the New York dating rules, after a relationship ‘goes exclusive’, the next step is to get engaged. This is meant to happen after three months. Basically, the minute the period of exclusivity starts, the women set a stopwatch and as soon as the ninety—day period brrrrings, they shout, ‘Right! Time’s up! Where’s my ring?’

But Aidan and I broke all records. A two—month period between going exclusive and getting engaged and three months between getting engaged and getting married. And I wasn’t even pregnant.

But after my brush with death beneath the waves, I was full of vim and vigour and there seemed to be no point in waiting for anything. My urgent need to do everything right now passed after a couple of weeks, but at the time I was going round seizing the day left, right and centre.

‘Where will we do it?’ Aidan asked. ‘New York? Dublin? Boston?’

‘None of the above,’ I said, ‘Let’s go to County Clare. West coast of Ireland. We went there for our holidays every summer. My dad’s from there. It’s lovely.’

‘Okay. Is there a hotel? Give them a call.’

So I rang the local hotel in Knockavoy and my stomach flipped alarmingly when they said they could fit us in. I hung up the phone and backed away.

‘Christ,’ I said to Aidan, ‘I’ve just booked our wedding. I might have to varmint.’

Then everything happened very fast. I decided to leave the menu to Mum because of the great broccoli-wars of Claire’s wedding. (A bitter stand-off that lasted almost a week with Mum saying that broccoli was ‘pretentious’ and nothing more than a ‘jumped-up cauliflower’ and Claire shrieking that if she couldn’t have her favourite vegetable at her wedding, when could she have it?) The way I saw it, the food is always revolting at weddings, so why argue over whether your guests should have the disgusting broccoli or inedible cauliflower?

‘Work away, Mum, ‘I said magnanimously, ‘The catering is your area.’

But mindfields lay in the most innocent-looking of landscapes — I made the mistake of suggesting that we should have a vegetarian option and that set her off: she didn’t believe in vegetarianism. She insisted it was a whim and that people were only doing it to be deliberately awkward.

‘Grand, grand, whatever,’ I said, ‘They can eat the bread rolls.’

I was far, far more worried about the bridesmaid issue. I really felt I couldn’t cope with all four of my sisters arguing over colour and style and shoes. But in a fantastic stroke of luck, Helen refused to be one because of that superstition that if you’re a bridesmaid more than twice you’ll never be a bride.

‘Not that I’m planning anything,’ she said, ‘but I want to keep my options open.’

Once Mum heard that, she forbade Rachel from being a bridesmaid because that would put the kibosh of her ever marrying Luke, then after a big summit, it was decreed that I would have no bridesmaids but that Claire’s three children would be flower girls. Even Luka, her son.

Then there was the dress. I had vision in my head of what I wanted — a bias-cut satin sheath — but couldn’t find it anywhere. In the end it was designed and made by a contact of Dana’s, a woman who ordinarily made curtains.

‘I can see the headlines now,’ Aidan said, ‘New York Bride in non-Vera Wang Dress Shocker.’

And, of course, there was the invitation list.

‘Okay with you if I invite Janie?’ Aidan asked.

It was a tricky one. Naturally, I didn’t want her in there if her heart was broken, and if, at the ‘Does anyone object?’ bit, she was going to jump to her feet and screech, ‘IT SHOULDA BEEN ME!’

But it would be nice if we could meet and be civilised.

‘Sure. You’ve gotta invite her.’

So he did, but we got a nice letter back, thanking us for the invitation, but saying that she wouldn’t be able to attend.

I didn’t know wether I felt relieved or not. Anyway she wasn’t coming and that was that.

But it wasn’t.

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Celebrity diets under the microscope — part 2

woman eating

If one of your resolutions is to get into shape, here’s part two of our review of the latest diet and food fads.

Low-carbs foods

There are many new products on the supermarket shelves labeled ‘low-carb’ but, unlike terms like ‘low-fat’, it’s interesting to note that there is no formal standard on what a low-carb food really means. Manufacturers of low-carb foods have tapped into consumer demand for easy-to-use products when following low-carb diets. But it’s important to remember that, even though these products may have fewer carbs than their traditional counterpart, they are not carb-free. And this is a good thing! Diets that cut out carbs are not balanced and not sustainable. They can be high in saturated fat and low on energy and can leave you feeling wrung out, rather than bursting with good health and vitality.

CSIRO Total Wellbeing Diet

This Australian devised bestseller, is a nutritionally complete diet, but only suits those people who are happy to eat lean meat, fish or poultry twice a day. Follow-up research has shown good results from the pepped-up protein approach. Middle-aged women with abdominal obesity, who followed the diet for over a year, have shown reduced health risks and sustained weight loss, especially around the waist.

Macrobiotic diet

This is an oldie that keeps reinventing itself. There are many versions of this diet, some far stricter than others, concentrating almost exclusively on whole-grains and water. Even the more liberal versions have low levels of calcium, iron, zinc, magnesium, protein and some B group vitamins. Weight loss works due to the foods being low in energy density and filling due to the high fibre content. But the diet is difficult to stick to, especially if you want even a taste of a social life.

Last bite

Remember the best approach to long-term weight loss is lifestyle based and includes changes to your exercise and eating habits, plus having the right mindset. Support is also vital and most people have an extra edge to success when they join a formal program like Jenny Craig or Weight Watchers. For specialised advice, particularly if you have existing medical problems, see an accredited practising dietitian — search for one in your area at www.daa.asn.au

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Drink to your health

red wine

There has been a lot of research and news on wine and health over the years. Overall, drinking small amounts (1-2 glasses of wine) most days appears to offer health benefits for those people who choose to drink. Researchers are always careful to add however, that alcohol affects people in different ways and consumption patterns are key, as heavy or binge-drinking poses many serious health risks.

Healthy hearts

The benefits of alcohol, particularly red wine, have been linked to a healthy heart. After baffling scientists for years, red wine has emerged as one of the reasons for the French paradox or finding that the French have traditionally high saturated fat diets and low rates of heart disease. Red wine contains potent antioxidants known as polyphenols that offer many cardio protective properties.

Protect your cells

Wine has also been linked with reduced risks of lung and prostate cancer, although the data is still emerging and not yet conclusive. One study on lung cancer risk published in the November 2004 issue of Thorax, showed positive benefits from moderate red wine consumption but not with white wine. A separate study also published in 2004, showed that consuming a glass of red wine every day may cut a man’s risk of prostate cancer in half. However, the same cannot be said for breast cancer. Drinking too much alcohol is thought to increase the risk of breast cancer.

Weight a minute!

Before you toast to good health every night, it’s also worth keeping in mind that wine, or any alcohol for that matter, is high in kilojoules and this must be factored into a healthy eating or weight loss plan.

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Dine with an athlete

fish dish

Now that the Melbourne 2006 Commonwealth Games are upon us we’re bound to see a sudden surge in athletic pursuits. There’s nothing like watching 4,500 elite athletes to drive your motivation to get moving. Kids especially get in on the act and suddenly want to throw a cricket ball, shot put or hop, skip and jump down the driveway. But what is the best way to fuel your fitness? Let’s take a look at some tips from the diets of Commonwealth Games athletes.

Knowledge is power

You can too:

  • Read labels on food packages and look for foods low in fat and high in nutritious carbohydrates

  • Plan your weekly meals in advance to keep things on the health track

  • Have a one-on-one session with an sports dietitian to get advice specific to your training regime

  • Check out some great sports cookbooks like Survival for the Fittest from the AIS, with full nutritional analysis

Refuel and keep cool

You can too:

  • Grab a flavoured yogurt drink for a great protein-carb recovery combo

  • Whip up a banana smoothie to cool and refuel

  • Pack your kit bag with sports drink like Gatorade, muesli bars and bananas

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