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September 28, 2004

Be breast-aware

To mark Breast Awareness month, the Cancer Council is reminding women to be more aware of their breasts so they will notice any changes.

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To mark Breast Awareness month, the Cancer Council is reminding women to be more aware of their breasts so they will notice any changes. 1. Examine your breasts every month, a few days after your period, when they are least likely to feel lumpy or tender. 2. From time to time, take a good look at your breasts in the mirror so you get to know their shape, colour and size. 3. Feel your breasts regularly – it should only take a few minutes in the shower or while dressing or lying down. To examine them:

If you feel a change, ask your GP to check it out. Don’t panic, though. Nine out of 10 changes are not cancerous. Women aged 40 and older should have an annual physical breast examination from their doctor. Women aged 50 and older should also have two-yearly mammograms (free through BreastScreen Australia). Screen and Treatment Learn about breast cancer screening and treatment techniques in Australia. More information** For more information about any aspect of breast cancer, contact:

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September 28, 2004

The magazine editors’ diet

Here is a seven-day sample of "The Magazine Editors' Diet"

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Here is a seven-day sample of The Magazine Editors’ Diet BREAKFAST Monday to Friday 1/3 cup Toasted Muesli topped with a little dried, fresh or stewed fruit taken from your daily ration of the equivalent of five pieces of fresh fruit per day and 1/3 cup dried fruit of your choice. Tea or coffee Saturday – Baked Ricotta With Tomato Sunday – Baked Eggs With Pancetta SNACK Monday to Sunday 2 pieces of fresh fruit from your daily ration of the equivalent of five pieces of fresh fruit per day OR Dried fruit of your choice from your ration of 1/3 cup per day AND/OR 1/3 cup nuts of your choice LUNCH Monday to Sunday My Ideal Lunch

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September 28, 2004

The magazine editors’ diet

When the Director of The Australian Women's Weekly's Test Kitchen, Pamela Clark, decided to go on a diet, she took matters into her own hands, devising a low-carb, low-fat eating plan that helped her lose 20kg and drop three dress sizes.

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When the Director of The Australian Women’s Weekly’s Test Kitchen, Pamela Clark, decided to go on a diet, she took matters into her own hands, devising a low-carb, low-fat eating plan that helped her lose 20kg and drop three dress sizes. Why a low-carb diet? The main reason I chose low-carb is that I’ve tried so many other diets and failed. Being curious about all food-related issues, I was interested to see how the low-carb approach would work for me. Some people following the low-carb craze have eliminated all carbs, including fruit and vegies. I have a real problem with the notion of eating a high-fat, high-protein diet without fruit and vegetables. It is contrary to everything I know about how food makes you feel. So I decided I’d simply drop the grain-based food I ate every day and not worry about the rest. I lost more than 4kg without any effort in those first three weeks. So, I thought, why not continue? And what a breeze it’s been. The funny thing about this diet is that I don’t have cravings for sweet or fatty foods at all. It’s a wonderful bonus I didn’t expect. Normally, when I’ve done something like this before, I return to my errant ways with food. The dangerous thing for me is to have no goal, so I decided I would continue to eat this way until Christmas, the target being to lose six kilograms. I’d then release myself from the diet over the Christmas period and think about things in the new year. However, by Christmas Day I’d been on my diet for 14 weeks and had lost 11kg. I was fairly pleased with myself and the way I felt, so I thought, “I can do Christmas dinner without grains” and I did, no hardship at all. When I returned to the office after the Christmas break, people really began to notice and comment on my weight loss. I found myself committed to the diet because of this book. But that was okay, I was still well and happy. By the end of February, the weight loss had slowed down, though it certainly hadn’t stopped. The good news was that I had already dropped two sizes in clothes. I was sick and tired of my wardrobe anyway; I’d been hanging on to things for years in the hope that one day I would fit into them again. I decided to set my sights to lose 20kg in total over 31 weeks. Now, having shed the 20kg I set out to lose, I’m feeling pretty damned fine. The loss averages out at 0.645kg a week, which is only a tad more than the old-fashioned target of losing a pound a week. I really do know how it feels to be overweight. I’m on your side and, from sharing just about everything I know about fat and dieting, I hope my story can help you achieve a slimmer, healthier, more positive you. EXTRACT FROM THE MAGAZINE EDITORS’ DIET Buy The Magazine Editors’ Diet online

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Home Page 5517

September 24, 2004

Eating for a healthy heart

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Cardiovascular disease is the leading cause of death and disability in Australia. There’s so much information around about eating for a healthy heart and you may feel that you’ve got it covered. However, a recent survey by the Heart Foundation showed that confusion still reigns when it comes to nutrition messages. What’s your heart health IQ? The Heart Foundation recently released a report that found too few Australian adults recognize the lifestyle factors contributing to cardiovascular disease. When asked what can increase a person’s risk of cardiovascular disease:

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Home Page 5517

September 24, 2004

Calcium counter

Use this counter to help you keep your calcium levels on track. Your bones will support you for life!

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Use this counter to help you keep your calcium levels on track. Your bones will support you for life!

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September 24, 2004

Leaving your dog

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Question:

When leaving your house, always give your dog a pat and say goodbye. If you get your dog used to this and let them know that you are leaving they are less likely to get annoyed and curious about why they are locked outside.

Answer:

Matt Linney, via e-mail.

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September 24, 2004

Dieting for dogs

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Question:

Dear Julie,

My corgi is 7kg overweight. Could you prescribe a diet for her to lose weight?

John Gardner, via e-mail.

Answer:

Dear John,

I’d be interested in whether you are comparing your corgi’s weight to an average chart weight, or whether someone has told you this. Either way, you are definitely on the right track by getting her on a diet now. For overweight dogs, arthritis and joint pain, as well as heart and breathing problems, are much more common. Diabetes is also a worry when animals are obese.

If you haven’t already done so, taking her for a check up with your vet would be a sensible way to start. Although excessive weight is usually due to eating too many calories and not burning them off, there can be medical causes to consider, such as an under active thyroid. Your vet will also give her a body score and determine her ideal weight.

Once she’s been given a clean bill of health, you can start her on a calorie-reduced diet and exercise program. Slow and steady definitely wins the race — get your vet to give you a target weight to aim for over 12 weeks, which is attainable and reasonable. You can take her in every few weeks to see what she weighs and adjust things accordingly.

The diet must be complete and balanced. You can, with the help of your vet, formulate a homemade diet that is low in fat and energy, but it must contain all the nutrients she needs to remain healthy. There are plenty of good quality, commercial weight-reducing foods available (dry and tinned), which will provide her with a balanced diet while restricting the calories. Each food will have its own feeding guide to follow, depending on her ideal weight.

The other main issue is consistency in the family — everyone has to agree to no sneaky tidbits (no matter how cute she looks!) or they come out of her daily allowance of diet food! Also get her walking once to twice a day to help shed that fat.

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Home Page 5517

September 24, 2004

I stole from my Grandma

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Each day I worked hard at my low-paying job, trying my best to make ends meet. Then the credit card bills arrived. I owed more than $500 and the payments were long overdue.

I took a walk to let it slowly slip my mind. I walked around to my Grandma’s place, which is often a sanctuary for me to relieve my stress. It was late afternoon when I arrived and was greeted sweetly by my Grandma’s loving arms.

She welcomed me in and showed me to her small couch, which smelt quite ancient. I wondered if she would ever get around to buying a new one. The thought disappeared when grandma returned with a cup of hot tea.

I attempted conversation but with her old age setting in, my Grandma had begun to forget things and repeat herself. My eyes wandered in boredom, resting on some crisp hundred-dollar notes on her shelf. I stared for a while, my mind blank. Then it twigged — money. Those debts had been playing on my mind all day. I don’t know what I was thinking at the time, but I saw the answer. I was like a dog staring at a bird, but only seeing a roast piece of meat.

I was money hungry, and knowing my Grandmother’s forgetful ways, I knew I could get away with it. As she returned the cups to the kitchen I stood quietly, checking that she couldn’t see me. As the coast was clear, I sprung for the money, slightly hesitant. But in a hurry I made the split second decision to stash the cash.

I pocketed the hundreds, guilt setting in on her return. I began to think of possible scenarios. Maybe I could return it — what if she noticed? Then the thought of my awful bills flickered in my mind. As I tried to make casual chitchat, I could almost feel the notes in my pocket. With my theft weighing heavily on my conscience, I left hurriedly and almost suspiciously.

Yes, in the end the stolen money did pay the bills that had constantly nagged me at the back of my mind, but nothing compares to betraying a person who is always there for you. I feel worse than ever now with my Grandmother in hospital recovering from eye surgery. I will somehow make it up to my Grandmother, hopefully. But she could never know what I did.

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September 24, 2004

Painful plucking

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Question:

I’ve recently started plucking my eyebrows and find it such a painful experience. I love it when they’re nicely groomed, but it hurts a lot. Do you have any suggestions on how to make this beauty routine less torturous?

Kat, via e-mail.

Answer:

It can be a painful experience the fist time you pluck, but nicely shaped brows highlight your eyes and frame your face. Here are a few tips to make it easier.

Pluck after a warm shower, when the follicles become slightly swollen and hair tends to come away more easily. Before you begin, dab on a little Bonjela (used for teething babies to numb their gums, available from pharmacies). When you’ve finished plucking, apply fresh aloe vera (available from health food stores) to soothe your skin.

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September 23, 2004

Six ways to laugh off stress

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Stress is not funny – in fact, a recent study from the American Heart Association shows that mental stress constricts blood vessels and can therefore lead to a stroke. The simplest remedy for this problem? Laughter. Apart from boosting the activity of your immune system’s natural killer cells, laughing helps reduce the amount of adrenalin and cortisol that your body produces when stressed, and expands capillaries, thereby improving the flow of oxygen and nutrients throughout the body. The next time stress threatens to get a grip, try one of these easy techniques to lighten up: Yell When pressure’s mounting, even just imagining yourself shouting “Wheeee!” at the top of your voice lightens your mood. Better yet, open your mouth and shout “Stop it now!” Be a drama queen Dredge a laugh out of a last-straw-breaking-the-camel’s-back type of situation by exaggerating your reaction to it. Someone’s left wet towels on the bathroom floor again? Fling your wrist to your forehead and go for it: “MY GOD! Not again! I can’t stand it! …” Have a laugh-fest Rent some comedy classics. Pore over the Sunday comics, or read light-hearted, witty stories. Spin out If you can’t step backwards from stress mentally, do it physically. Stand up from your desk, say whatever’s bugging you out loud, and then spin around in circles. It’s a liberating thing to do, and gives some distance between you and the problem. Play around Find crayons and draw a picture, blow bubbles, or look out some of your favourite old toys and games. Force a smile Dr Bernie Siegel, an expert in the field of mind-body medicine, has said that even if you just pretend to be happy, by forcing a smile or a laugh, your body will still react by producing fewer stress hormones.

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