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Weekly meal planner: low GI

The following diet plan is based on an average energy consumption of approximately 6300KJ or 1500calories a day. It incorporates five serves of veggies, two serves of fruit and the occasional treat and is low in GI carbohydrates and saturated fat and high in fibre. Better still, you get to eat on this diet.

It will help you achieve a slow, steady sustainable weight loss while improving bowel function.

Feel how much more energy you have. Watch how your skin improves. Observe your nails becoming stronger and your hair starting to shine. You should even notice how much easier it is to concentrate.

And most importantly, you’ll feel better about yourself and others around you.

Weights and measures are specified but should be used as a guide. Follow them particularly when they refer to carbohydrates, fats and treats.

A speedy metabolism requires exercise and regular food consumption, so people only needing to lose a small amount of weight will have to increase the volume and intensity of physical activity and cut out those little extras listed in the plan — ie. chocolate, cappuccinos and spicy fruit biscuits.

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Seven-day diet plan

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Vesna’s quest to get her old body back

Vesna

Housemate Vesna got more than she bargained for on Big Brother — an extra 12kg! Now she’s determined to shed them, with a little help from Woman’s Day.

Never afraid to speak her mind, Big Brother‘s Vesna certainly had her share of run-ins while she was in the house. But now the popular reality TV star has a new fight on her hands. And it’s one she’s absolutely determined to win — the battle of the bulge.

Having piled on 12kg during her three months on Big Brother, Vesna Tofevski is now on an eight-week quest to get her old body back.

Woman’s Day has enlisted the help of Melbourne personal trainer Troy Hill, from Fitness First gyms, as well as dietician Melanie McGrice, to help Vesna achieve her goal. And we’ll follow the progress of the former housemate over the next two months.

Vesna’s the first to admit she let herself go during her time in the Big Brother house. Weighing 58kg when she joined the series, the 28-year-old hairdresser from Melbourne was then a size eight to 10. Now, at 70kg, she reveals she’s “a good size 12 bordering on a 14”.

“I’ve got a small frame. I’m only five foot three [160cm],” the lively star says. “Before I went into the house, I used to eat a lot of beans and tuna and heaps of vegetables and salad — it was very healthy. When I went into the house, there was white bread, pasta and full-cream milk, which I don’t normally have. When they did give us sweets, you’d really get into them. I was so emotional in there and I needed the sweets to compensate for everything I wasn’t getting.

“I thought at first that I’d keep up the exercise, but then my toe was injured and I was off for a good three weeks. By then, I’d lost all motivation and I had already gained a little bit of weight. The more weight I gained, the more I’d eat.”

With no scales provided in the house, was Vesna aware of her weight increase?

“Yes,” she nods. “I brought in a couple of pairs of pants that I couldn’t do up by the end of my time in there. It did get me down — big time.

“I had so many clothes in my suitcase but I didn’t wear anything because nothing fit me. I had to walk around in bikinis and a sarong the whole day,” she recalls, laughing.

Before she was thrust into the spotlight, Vesna was dedicated to a regular exercise regimen. “I was very fit,” she says. “People don’t understand that [exercise is] not just to look good — it’s to feel good, physically and mentally.”

And now the reality TV star promises she’ll do whatever it takes to get back into shape.

“Troy will be the Big Brother now,” she quips. “I’ll have to vent somehow and it will be at him!”

But Vesna’s fans needn’t worry that she’ll lose all her famous curves. “I don’t want to be a skinny mini,” she declares. “I don’t think women should have to feel they need to be skinny to be attractive. I’m proud of my curves.”

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Diet success at last!

Diet Club

To all you people out there who have tried diets and been frustrated — keep looking until you find what works for you!

I weighed 105kg and knew it was time to do something. I have always eaten healthily — plenty of fruit and vegies, wholegrain cereals etc. In the past I had tried Weight Watchers, the soup diet, exercise and cutting back on food — with no success. So this time I decided on the full-on exercise thing. I was going to the gym six times a week (1-1/2 hours of cardio and weights three days a week). After all this time I had lost just 8kg. Very depressing!

Then I decided to try out Sure Slim. Their theories are a little different to the usual ideas of six small meals a day. I ate only three meals a day with at least five hours between meals. They take blood tests and tailor your diet regime to fit you and your tastes. It wasn’t as hard as you might think because the meals are relatively large, but to get out of the nibbling habit was hard! What I discovered was that I was eating the wrong foods — no matter how hard I tried before, I couldn’t lose weight.

In the first month I lost 8kg — in seven months I lost 30kg! And I am keeping it off.

Carly

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I gave away my mate’s money

Like many young Australians in their 20s, my mate Rob and I wanted to do some serious travelling before we settled into career mode. We had just finished uni and spent all our holidays working and saving our pennies to finance the trip of a lifetime.

We had big plans. First we would backpack through Asia, then fly onto London where we intended to base ourselves and explore Europe at our leisure. The excitement was palpable as we farewelled our families and boarded the aircraft.

Asia was a hoot. Beaches, cheap accommodation and full-on partying – enough to make two charged-up backpackers think they were in heaven. At first Rob and I travelled pretty well together. We’d been friends since high school and had even held a combined 21st birthday party. We were, however, very different people. I tend to be easy-going and flexible, willing to change my plans if needed but Rob is not like that. If you make a plan with Rob it’s set in concrete.

These differences became more noticeable as we travelled. Living in close proximity with each other put a strain on our relationship. I found Rob’s budget mentality a bore. He counted every penny and would insist on finding the cheapest accommodation to save a couple of bucks, even when we were dead tired from non-stop travelling. His penny-pinching ways and reluctance to withdraw large sums of money (because it might be spent) meant that he always borrowed from me and I was pretty sure he never fully paid me back. I could see that my laid-back attitude and willingness to travel to an unscheduled destination whenever the opportunity arose was annoying him.

By the time we arrived in London and headed to Dublin there was friction in the air. I had done a calculation of what I thought Rob owed me and insisted he withdraw a lot of money from the bank to pay me back. I also had decided to stay in more upmarket accommodation for a change – I was sick of grunge. Surprisingly Rob agreed to stay as well so he had quite a bit of money on him that night we went out.

We had caught sight of a buzzy night spot where numerous pretty Dublin girls were queued up at the door. The joint was jumping and the Guinness flowed and flowed. The Irish girls, with their lilting accents and sparkling eyes seemed more than ready to entertain a couple of travel-fit Aussie backpackers. What a great night – or so we thought.

As I stumbled around the dance floor, the coloured lights and the music was all getting a bit much for me. Just as I realised it was time to go home, I caught sight of a wallet on the dance floor. I bent down and grabbed it, noticing it was bulky with cash. Before I could inspect it carefully, a ravishingly attractive girl who I had been chatting up for the whole evening leaned towards me and relieved me of my find. There was a big smile on her face as we shared a moment of recognition and I felt mesmerised as she brushed her hand against mine when she took the wallet away. She waved it at me, saying, “Thanks! I just dropped that on the dance floor. You’re a hero.” I glowed from the compliment and thought nothing more.

When I returned to my seat, expecting her to follow me I noticed that she had grabbed her bag, her friends and left the club. Minutes later a scene erupted at our table. Rob had arrived, looking distinctively un-fun, savage even. Something was very wrong. He was genuinely distressed.

“Have you seen my wallet?” yelled Rob as he sidled up to me.

There was a sinking feeling in my stomach as I asked, “Was it bright red, looked pretty well-worn?”

“That’s it,” said Rob, looking incredibly relieved. “Did you find it? Hand it over, buddy,” he said as he slapped me on the back.

A vision of Irish girls bundling up their stuff and high-tailing it out of the club with Rob’s wallet stashed away crossed my mind. I had to make a decision – confess to my stupidity or lie.

“Nope, never saw it,” I lied. “In fact, I don’t remember seeing too much of it for this entire trip.”

Rob gave me a murderous look as he groaned, “Have you got any idea how much money was in that wallet? Almost $2000 worth! I feel sick.”

The loss of Rob’s wallet had a profound effect on our trip. He had to shorten his stay overseas but that wasn’t the only thing. There was another layer of tension in our relationship. It was never spoken about but I felt Rob suspected I knew more about the wallet than I said. How right he was and I did feel guilty. Things were not the same between us and eventually we went our separate ways. The friendship never recovered.

As I look back, now I am sorry I lost Rob as a friend; we had a lot of laughs before that night. I realise that I should have made him accountable for his tight-fisted behaviour much earlier in the trip. If I had done that, he would not have been carrying so much cash on that night. Letting the tensions build cost us both money and friendship, and friends are far more valuable than money.

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Freaked-out dog

Question:

I have a four-year-old German Shepherd and every time she hears someone bouncing a ball she freaks out; she tries to find places to hide just to get away from the noise. Why is this?

Vanessa Thornton

Answer:

Your poor little pooch obviously has a bit of a ball (or general noise) phobia. Maybe she had a scary experience when she was little that has made her very wary. Does she act like this with thunderstorms or fireworks? If so, it’s a noise phobia (these are the most common). If not, it may be more the fast movement of the ball that frightens her. Either way, keep her at a distance from the ball playing and give her treats and praise. You are trying to teach her that nice things (like rewards) happen around balls and nothing bad happens. Take it slowly, even give her the ball to smell and check out. If the anxiety is severe she may benefit from some short-term medication to help treat the problem. Remember, if she needs to hide that’s okay — don’t push her but otherwise, gradual conditioning is what she needs to teach her that balls aren’t all that bad!

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Eye creams

Question:

Which is the best and most economical eye cream on the market? I have tried most — even collagen eye cream — nothing helps.

Lee

Answer:

An eye cream is a must but your choice depends on what sort of problem you have. If you get dark circles you need a product that contains vitamin K — St Ives makes one and it’s available at variety stores. If you want to tackle bags under your eyes, check out Skin Doctors’ products. They are available at chemists.

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Calling your pet

By Lucy Hine

There’s nothing more frustrating than seeing your dog running in the opposite direction when they’re called.

Not having the “come here” command under wraps is not only frustrating but dangerous too.

A dog who has been taught to come on command makes walking easier and more enjoyable and gives you the confidence to let your dog off the leash, knowing he will come to you if you’re approaching a dangerous object like a busy road, other dogs or people.

The most ideal situation is to teach your dog to come while it’s a puppy. Begin by running backwards whilst calling your pup in an energetic and encouraging voice to “come”. When your pup has caught up, offer him a treat, pat and verbally praise him, and he will soon learn that when he comes he is rewarded by positive attention.

Never make the mistake of scolding you dog when it comes to you ? he may have taken a long time to come, which made you angry, but punishing him when he comes encourages him not to come next time because he assumes he will be met with negative attention.

You must also remember that dogs still have traces of a “pack” instinct and they enjoy socialising with other dogs. The reason your dog may be ignoring you while other dogs are around is because he’s communicating with them and “sussing” them out due to the pack instinct of deciding who’s more dominant. If a dog moves away from yours with its eyes to the ground and tail between its legs, your dog is the more dominant one.

Most owners will be familiar with the sight of their dog circling another dog they meet in the park, both moving in a stiff-legged gait while sniffing each other. Your dog will be reluctant to respond to your calls during such meetings, as during this time any quick movement can result in your dog being chased or attacked by the other dog who could feel threatened by your dog’s sudden departure.

By nature, most dogs have the hunting instinct to chase things and your attempts at calling your dog while they’re chasing another dog, bird, cat, car or someone else’s ball will be unsuccessful. Breeds such as certain terriers and herding dogs will usually become “deaf” to your calls while chasing an object because they’re too excited by the chase and oblivious to everything else around them.

Using a treat, a pat or verbal praise to reward your dog for coming to you is the best way to ensure an obedient dog and a safe time away from home.

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I keyed my husband’s new car

My husband and I always worked hard for the comfortable life. Neither of us had any problems with 12-hour days and no weekends. This all changed, for me at least, when I fell pregnant with my first baby.

I worked until two days before I gave birth and decked out the spare room as the most divine nursery, which looked like it was straight out of a magazine. After the birth I fell in love with being a mother to my beautiful daughter Abby and decided not to return to work as first planned. My husband loved the idea of me being home with our child and we were incredibly lucky to be in a position for me to do so.

Every night at 10pm when Ben finally came home I would rush to tell him about all the wonderful things Abby and I had got up to that day. He would nod and give a half-hearted smile and be off to shower and then bed.

I became increasingly lonely and isolated due to the long hours Ben worked and the fact that I had never had time to socialise and make friends prior to Abby’s birth. I soon spiralled into depression and needed the support of my husband. I went to him and explained how I felt and was surprised at his sympathetic response. Ben promised that he would take a few weeks off work so that we could get away on a holiday and spend some quality family time together.

I excitedly planned our trip and felt like a five-year-old on Christmas morning, waiting for Ben to come home from his last day at work. Finally he arrived in a gorgeous black sports car. At first I thought he had hired the car for our trip and was shocked to find out he had just purchased it.

I knew from the look of the car it was way out of our budget and asked him how we could afford it with our holiday and his time off. He replied that our holiday was on hold and that he would have to work for a while longer before taking time off. I didn’t say anything and went inside to cry on my own. When my tears finally subsided, anger began to bubble to the surface.

That night I went to our driveway and ran a key along the driver’s side of the new car. It felt so good I then keyed the passenger side and roof as well. I quickly ran upstairs and jumped back into bed, sure by his snoring that he was none the wiser.

When he awoke to his rude surprise he was ropable. He vowed to fix the damage and sell the car as he thought that it wasn’t worth having something nice if it attracted jealousy.

He fixed and sold the car and took me and Abby on holiday. He even comes home at a normal hour now as he doesn’t need to work so hard because he doesn’t buy anything over the top these days, after the car incident.

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‘It doesn’t have to be hard yakka’

Diet Club

For husband and wife weight-loss team Ros and Rob Holloway, losing weight was a matter of making lifestyle changes rather than following fad diets. And the Sydneysiders have lost the kilograms to prove it!

“We’d actually been losing weight for about two years before we decided to join Weight Watchers at the end of 2004,” recalls Ros, 39. “We just felt we’d been starving ourselves — I’d cut out chocolate completely. But Weight Watchers taught us it doesn’t have to be that way.

“Also, we wanted to learn more about nutrition,” says Rob, 42. “And it’s actually been a lot of fun — it doesn’t have to be hard yakka!”

“We learned how to eat smarter by controlling portion sizes, making better choices and reading nutritional charts on food packaging,” Ros explains. “And we were encouraged to go to the gym if we liked or otherwise incorporate doing things we like in life.

“So we started bushwalking together, even kayaking! And we always walk the three kilometres each way to our Weight Watchers meetings. I now have so much more energy and my skin feels a lot healthier.”

“I must have been mad being overweight!” Rob laughs. “Now I can climb heaps of stairs without being puffed out and go for longer walks. I even enjoy clothes shopping!”

“And,” Ros adds with a smile, “he doesn’t snore any more either!”

Ros’s vital statistics

Weight before: 61.1kg

Weight after: 52.5kg

Total weight loss: 8.6kg

Clothing size was: 12-14

Clothing size now: 6-8.

Rob’s vital statistics

Weight before: 106.8kg

Weight after: 86.6kg

Total weight loss: 20.2kg

Clothing size was: 4XL

Clothing size now: L

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