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Go green: increase green in your diet

Diet Club

Green leafy veges are brilliant! Also lots of green teas. I have found from personal experience and reading that these two items would have the greatest impact on my weight. And even more importantly, on the way I feel.

The easy way is to just increase the quantity of these in your diet. For instance, double the amount of greens you normally use in a stir-fry or salad or have two serves of greens with your main meal instead of one. I found this, bit by bit, eased up the cravings for carbohydrates and sugary foods. Very easy. You just need to be consistent. Hope you enjoy this tip.

Ruth

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Sugar in yoghurt

Judy Davie

What’s a reasonable amount of sugar for fruit yoghurt to have and how much can I assume the sugar content is from the fruit or an added form?

In yoghurt, sugar is found in many forms: from the yoghurt itself in the form of lactose, from added fruit in the form of fructose and sometimes (but not always) from refined sugar, mainly in the form of sucrose. Each of these sugars is broken down to glucose by the body and used for energy. If there is too much glucose, it’s converted into fat and stored for emergencies. The problem is that in our modern world there are few emergencies and the stored fat usually just stays there unused, causing us grief.

Given that sugar comes in many forms, refined and natural, the only way to determine if a product has added refined sugar is to look at the ingredient list. If it lists sugar, particularly if it’s towards the top of the ingredient list, then you know there’s a lot of it.

One hundred grams of low-fat natural yoghurt contains no added sugar but does contain 6g sugar from natural lactose. (The total amount of carbohydrates in 100g is 6.8g). By adding fruit, obviously there will be more sugar, this time from fructose.

If on the ingredient list there is no added sugar and the sugar content was 16g, you know that 6g is from lactose and the remainder (10g) from the fruit.

Personally, I prefer using a natural yoghurt and adding fresh fruit. That way you ensure that you’re not eating any other additives and the fruit is fresh.

Nutritionally, sugar gives you nothing other than a nice taste in your mouth and energy. If you are trying to lose weight, you have to find energy from more nutritionally valuable foods that contain essential vitamins and fibre. A natural yoghurt with fruit is a great example of a nutritionally valuable food. It contains vitamins and fibre from the fruit and minerals and protein in the yoghurt — and it tastes good.

While some sugar in the diet makes a pleasant treat and should be enjoyed, studies have shown that excessive consumption may lead to problems with the metabolism, digestive system and nervous system, causing depression, fatigue, a slow metabolism, colitis and Crohn’s disease. It may also interfere with the body’s ability to absorb calcium, leading to osteoporosis, and may accelerate the ageing process.

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‘I gained 40kg after a debilitating spinal injury’

Diet Club

Following a painful and debilitating spinal injury, Deborah Morandin gained nearly 40kg. But now the 35-year-old motivational trainer from Brisbane, Queensland has lost every excess kilo. Here’s how she did it.

“It was February, 2003 when I injured my lower back while I was surfing,” she explains. “It required a long rehabilitation and lots of cortisone injections. And I put on a vast amount of weight very quickly.

“I had been 100kg, but I’m 180cm tall so I always looked okay. But when I put on the extra 40kg, I looked horrendous.

“Anyway, around the time of my birthday — August, 2004 — I decided I had to lose it. The next day I bought my little dog, Bella, to go walking with, and then I talked with my GP about my options, one of which was Optifast.

“It’s a VLCD (very low calorie diet) — my favourite was their vanilla shake. Anyway, between September and December, I lost 36kgs! I’m still around 104kgs and maintaining that loss.

“I needed to lose the weight ASAP, for medical reasons, and it was basically Optifast and walking with Bella for 30 minutes every day that did it.

“My back’s fantastic and I know the weight loss has definitely helped. If I hadn’t lost the weight, I couldn’t have done the exercise I did.

“I’m now prepared to lose another 25kg, to get to my goal of 79kg … although I already feel quite incredible. You’d think I was only 25 and 75kg!”

Deborah’s vital statistics.

Weight before: 140kg.

Weight after: 104kg.

Total weight loss: 36kg.

Clothing size was: 24.

Clothing size is now: 16-18.

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Girls’ Night In

By Annette Campbell

Just four days before what was to be the happiest day of her life, Glenys Cook heard the words all women fear: “It’s breast cancer”.

“I went into shock, just started trembling and shaking,” she recalls of that moment in her specialist’s office. “I didn’t cry at first. I think the shock took over.”

In less than a week, on November 27, 2004, Glenys was to marry her fiancé Steve and they’d planned to honeymoon in New Zealand.

But everything changed after she heard those words.

“About a week before, I’d noticed a lump in my right breast,” explains Glenys, 47. “I saw my GP on the Saturday and on the Monday had a mammogram and ultrasound. I also had a needle biopsy. On the Tuesday, I was told I had malignant breast cancer.

“I was advised that surgery would be best done quickly, so we cancelled our honeymoon, but went ahead with the wedding,” she explains.

“The hardest part was letting everyone know about the diagnosis and that there might be a few extra tears.”

Glenys and Steve wed at their property near Orange, NSW, on that perfect spring day. “It was beautiful … perfect,” says Glenys. “It was on our 15ha property and our rose bushes were out in full bloom.”

But once that day was over, the newlyweds turned their attention directly to defying this cancer.

“More tests came through that showed the cancer was quite aggressive,” Glenys explains. “I had surgery on December 8 — a lumpectomy and 25 lymph nodes were removed.”

Glenys has since had two courses of chemotherapy — the last finished on August 19 — plus radiotherapy and is now determined she’ll have a positive result.

“It’s still too early to say … we just have to cross our fingers and hope and get on with life,” she smiles. “Oh, and we’re going on our honeymoon at

Christmas-time … to Europe!”

And along with loads of other women this month, Glenys is hosting a Girls Night In.

“It’s an enjoyable way of raising money for breast cancer and other cancers,” she says. “I’m looking forward to it … it’ll be fun!”

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Anti-social dog

Question:

My dog Elly-May is a miniature poodle and has lived with us ever since she was a puppy. Whenever we take her to see other dogs she snaps at them when they come close to her. She is five years old now and I was wondering is there any way we can get her to be social with dogs?

Bridgette Egan

Answer:

This is a difficult one because most of a dog’s social skills are learned when they are six to 18 weeks of age (which is known as the critical socialisation period). So while she can be trained to be better behaved around other dogs, you are never going to make her into a hugely social dog — it’s just not in her make-up. Having said that, sometimes this behaviour has an anxiety basis to it, which can be helped with medication and training.

Keep her a fair distance from other dogs and, before she gets upset, ask her to sit and give her a treat, telling her how good she is. Then take her away. Gradually you can do this, getting closer, but only if she doesn’t react. Make sure she gets no attention for this bad behaviour (which may reward it) — in other words, ignore her if she gets like this. She may also be very protective of you, so if you are relaxed she has less reason to worry.

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Hair help

Question:

l have curly to wavy hair which is very thick. How can l wear my hair in a stylish way without always having it in a ponytail?

Brooke

Answer:

Everyone I know is curling their hair! You have the perfect hair for all the backswept and up-dos around at the moment. What you need to do is invest in a few hair accessories. Get a collection of bobby pins, flowers and headbands.

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Nicky Buckley

She may look every inch the glamorous supermum with smoky eyes and spiked heels, but TV personality Nicky Buckley wants every mother in Australia to know that behind the diamante and plunging décolletage she wears on Seven’s hit show, Dancing with the Stars, there’s an ordinary mum who still does the shopping and the bedtime storytelling and occasionally “gets tired and cranky” and fights with her husband.

“Everyone always tries to paint the picture of the perfect juggling act,” says Nicky, 39, kicking off her dancing shoes and curling her legs up beneath her on the sofa. “That’s what we try for, but it’s not always perfect.

“Parenting is really hard. It’s an amazing juggling act, and I’d just like people to know that I’m not perfect, we’re not perfect.

“People have to understand that when you see all this,” she gestures with a wide sweep of her arm, taking in the lights, photographers, stylist, make-up artist and all their paraphernalia, “it’s like, the full works. And they don’t see all that goes into it. They see this perfect image, and that’s not what it’s like.

“We’re always trying to re-evaluate work and trying to make it fit because we know how special our job as parents is. And I like to work. That’s how we make our money, and that’s how we’ve chosen to do it. I guess I take after my father, a little bit financially-driven, to make sure we’re covered. But if I didn’t have to, I wouldn’t. I’d be more than happy to not work and be a full-time mum. At a time like now, when it’s just flat out, we knuckle down, and then, we’ll go for a few weeks and not work.

For the past nine weeks, Nicky, a former model and Sale of the Century co-host, has been operating way out of her comfort zone — and aching in parts of her body she didn’t know existed — and she freely admits that family life with husband, Murray Bingham, 41, and their three gorgeous boys, Cooper, eight, Jasper, seven, and Baxter, two and a half, has been knocked a little off its axis by Dancing with the Stars‘ demands and her renewed celebrity.

Don’t miss what Nicky Buckley has to say about fame, family and her not so perfect life.

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Super foods — part 1

blueberries

One way to help assess the nutritional merits of a diet or eating plan, is to check out the number of super foods it contains. Super foods are better than others for your health. They can extend your “health span”, prevent disease and may even reverse the effects of aging.

So, if you’re dieting, make sure you include these foods to help you transform into a superman or woman.

Let’s take a closer look at five of the best:

Green and gold kiwifruit

One of the most nutrient dense fruits with low kilojoules. Gold has twice the vitamin C of an orange and the same potassium content as a banana. Both green and gold also contain zinc, magnesium, folate and dietary fibre. Plus kiwifruit is one of the few low-fat dietary sources of vitamin E. With very powerful antioxidants, kiwifruit has been studied for its heart, blood vessel and cancer protection, enhanced immunity and protection against macular degeneration (a leading form of blindness).

Oats

Oats are the superstars of the whole grains. Wholegrain foods are associated with reduced cardiovascular disease and several cancers, with a 68 percent decreased risk of coronary heart disease observed in high wholegrain diets. Oats are rich in beta glucan soluble fibre and are low GI. They can help lower cholesterol (LDL), control blood sugar levels and help with satiety (feelings of fullness). They also contain potent phytochemicals, phenolic compounds in outer layer of grain, which act as antioxidants.

Yogurt

You get a great calcium boost from yogurt, but it’s the probiotics that make it a super food. Probiotics, sometimes referred to as aBc bacteria, are live cultures found in certain yogurts and there are different types or strains available. Emerging scientific evidence suggests that probiotics offer a host of benefits including promoting gut health, immune protection, cancer prevention, cholesterol lowering as well as helping treat conditions like traveller and toddler diarrhea and atopic eczema.

Blueberries

These brightly coloured fruits deliver high levels of antioxidants called anthocyanins. Anthocyanins have been shown to lower cholesterol, prevent blood clotting, protect body cells and decrease the effects of brain ageing. That’s why they’re sometimes referred to as the ‘brainberries’.

Spinach

This dark green, leafy vegetable contains a synergy of phyto-nutrients and antioxidants including vitamin K, coenzyme Q10, folate, iron, and the carotenoids — lutein, zeaxanthin. Folate is especially important for women planning pregnancies, heart health and cancer protection. So it’s not just Popeye who should be getting his fill.

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Five easy facial exercises

Be happy without being perfect

If exercise can firm up your body, it stands to reason that it can also firm up your face. Try this workout to delay signs of ageing.

Facial exercises need not take long, just 10 minutes daily will show results, improving circulation and skin tone.

Use a small amount of a good moisturiser or a cold-pressed oil (eg almond oil) to lubricate the skin. Wherever possible, do your exercises in a warm room or in the bath where the steam helps to relax facial muscles.

  1. Lift your eyebrows and open your eyes wide. Open your mouth wide and say ‘aaahhh’, while sticking your tongue out. Hold for 15 seconds.

  2. Think of your face as a clock: Starting with your chin, make the muscles of your face ‘sweep’ in a clockwise direction all the way from ‘6 o’clock’ back to ‘6 o’clock’. Reverse the direction, and do the same thing counter-clockwise.

  3. To strengthen the mouth muscles, make an ‘o’ with your lips and then attempt to pull them together like a drawstring bag without actually letting them close. Reverse the action by trying to open your lips, but keeping them held tightly. Relax and repeat.

  4. Tilt your head backwards while lifting your chin up to the ceiling. Hold this position while making chewing motions with the mouth.

  5. Slowly and gently roll your head around on your neck, as if trying to touch your shoulders with your ears. Do two rolls in each direction.

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Handy home hints to keep you active

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program.
chopping

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program:

Cooking capers

  • Turn on some music that you can dance to, or move along with, while cooking.

  • When getting the ingredients out of the cupboards feel how heavy they are by lifting them up and down a few times.

  • When getting ingredients or utensils out of lower drawers do a few extra squats.

  • While standing and waiting for the food to be mixed or microwaved, try and contract your stomach muscles. This may require you to tilt your pelvis up. Try putting your hands on your lower abdominal muscles and see if you can feel them working.

  • Try cutting up vegetables by hand instead of using a food processor or pre-cut varieties. This can be a great reliever of stress and frustration.

  • Try and mix ingredients by hand instead of using a mixer (this will take longer but you will see great results in arm strength and hand grip strength).

  • Try opening a jar lid and then tightening it back up again. Repeat this several times.

  • Instead of setting the table all at once. Walk around the table placing the forks, then around again placing the spoons and so forth.

TV times

  • Try walking on the spot while watching TV. Remember it all adds up to help increase your energy expenditure.

  • Tune in, not out: Research has shown that while watching some TV programs, the energy used is actually only equal to that used while asleep. Therefore, try and keep your mind and body active while watching TV.

  • Instead of sitting there watching the same old boring ads why not get up and move around during the ad break. Try some stomach contractions or pelvic floor exercises.

  • Don’t just find a comfortable position and stay in it, wiggle your legs, circle your feet or move your arms or hands and become a wiggly watcher. Remember every little bit helps!!!

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