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What’s in a serving?

It’s easy to be confused about exactly how much a serving is. Here’s an easy guide to what one serving equals.

Vegetables: 1 cup of raw, leafy vegetables or 1/2 cup of other vegetables, cooked or chopped raw.

Fruits: 1/2 cup of chopped, cooked or canned fruit; 1 medium apple, banana or orange; 3/4 cup of fruit juice.

Whole grains: 1/2 cup of cooked cereal, rice or pasta; 1 slice of bread or half a bagel.

Dairy: 40g reduced-fat cheese, 1 cup of low-fat or fat-free milk; 1 cup of low-fat or fat-free yogurt.

Flavonoid foods: 2 tbsps soy nuts; 3/4 cup of miso soup; 1/2 cup of cooked beans or legumes; 85g tofu; 1/4 cup of soybean sprouts; 1/4 cup of chopped onion.

Omega-3 foods: 1 omega-3 egg, 2 tbsps chopped walnuts, 85g tofu, 85g cooked fish.

Meat/poultry/eggs: 55-85g cooked poultry, 55-85g cooked lean meat.

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Eliminating excess kilojoules

1. Spice up your meals. You’ll eat less.

2. Bulk up your salads. Chop vegetables into bigger pieces instead of shredding or slicing. You’ll chew more and eat less.

3.Drink water before your meal to decrease your appetite.

4.Try a juice spritzer, instead of juice. Just mix half of your favourite juice with water or sparkling water and you can cut up to 400kJ a glass. Over a year this could mean 3kg.

5.Have a cup of green or jasmine tea before you walk. Caffeine liberates fatty acids from your muscles so that you can burn fat faster.

6. Spray, don’t pour, oil. You’ll use less.

7. Have chunky soup, full of large vegetable pieces. It will fill you up more than pureed soup.

8. Read labels so that you can check for serving size and fat and sugar content.

9. Get a lunchbox and take a healthy, low-fat lunch to work.

10. Measure pasta into servings to avoid cooking too much and overeating.

11. Savour your snack. Eat slowly and enjoy every bite.

12.Earn your kilojoules. Before you grab your fork or spoon and start eating, do 10 sit-ups or push-ups.

13. Satisfy your cravings in other ways like chewing sugarless gum or popping a mint.

14.Paste some friendly reminders about your eating plan on your mirror, or computer.

15. Get inspired, but don’t beat yourself up for not instantly attaining the ideal.

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Hangover helpers

So you’ve been celebrating and now you feel … well, awful, in fact. When you drink alcohol to excess, your body is unable to break it down fast enough, so it accumulates in a harmful byproduct called acetaldehyde.

The liver – which has the job of detoxifying your body – is overwhelmed by dealing with this substance, and that is what creates the appalling feeling. The other main reason for a hangover is dehydration, because alcohol robs the body of water, and with this, vitamins and minerals. The only real cure for a hangover is time. But there’s a lot you can do to relieve the symptoms – the headache, nausea and fatigue – so you can deal with ‘the day after’ as painlessly as possible.

What you can do

  • Have a large glass of grapefruit juice, and eat some honey. The grapefruit is a liver tonic, and the honey helps your body burn off the alcohol still in your system faster.

  • Drink bouillon. Broth made from bouillon cubes or any homemade soup broth will help replace the salt and potassium your body loses when you drink.

  • Replenish your water supply. Drinking plenty of water before you go to bed and again when you get up in the morning may help relieve discomfort caused by dehydration.

  • Take B-complex vitamins, vitamin C and zinc before drinking, and again in the morning to replace what you lose when you overindulge. Research shows your system turns to B vitamins when it is under stress – and overtaxing your body with too much booze, beer, or wine definitely qualifies as stress!

  • Bark back. Willow bark tablets are a natural alternative if you’d like a herbal pain reliever. It contains a form of salicylate, the active ingredient in aspirin.

  • Don’t reach for a coffee. Caffeine is a diuretic and will rob your body of even more water and nutrients. Try a sports drink instead, to replace electrolytes and give you energy.

  • Sip herb tea. Chamomile and peppermint tea are good stomach settlers. Aloe vera juice neutralises excess stomach acid and soothes an irritated gastrointestinal tract.

  • Go for the carbohydrates. As you start to feel a bit stronger, nibble on a tiny bit of dry toast. Then graduate to light protein, like chicken breast or a soft-boiled egg. Fatty foods are the last thing you need!

  • Spice up your life. Ginger is one of the most effective natural remedies for nausea and indigestion. Take tablets or capsules, or as a tea.

  • The herbs milk thistle and dandelion may help; they are traditional liver tonics.

  • Activated charcoal tablets are great for getting rid of excess wind and a ‘sour’ stomach.

  • Soothe a throbbing head with an ice pack; or, soak cottonwool pads in cooled chamomile tea and place them on your eyelids.

  • Breathe deep. For nausea, try putting 4 drops each of lavender and sandalwood essential oils on a hanky, and inhaling the scent.

  • Press your luck. Try the ancient Chinese art of acupressure for nausea. Apply rapid massaging pressure to the webbing between your thumb and index finger on either hand for several minutes.

  • Take a swim or a brisk walk in the fresh air.

  • Let time heal. The best and only foolproof cure for a hangover is, of course, 24 hours. Treat your symptoms as best you can. Get a good night’s sleep and the next day – hopefully – all will be forgotten.

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Sue Miller q&a

With SUE MILLER who wrote The World Below, which features in the Reading Room in this The Australian Women’s Weekly this month.

Q The difficulty of maintaining a good marriage is a theme in The World Below and other books of yours and obviously is a problem for many women nowadays?

A There have been a few successful ones (marriages) in intervening books. But yes, statistics tell us that there an enormous number of failed marriages.

Q People were critical of the main character in The World Below for having failed not once but twice in marital stakes. I think people accept that everyone is allowed one marital mistake.

A. But I think once you get over three you’re in Liz Taylor’s company or someone like that. We feel ourselves slipping down into that territory. I think to have failed twice, somehow says something more about our failure generally. It begins to say something about yourself.

Q The World Below is about two different generations, Georgia, for whom marriage is sacred and inviolable, Catherine for whom divorce is an acceptable way out – what are the differences between the two generations?

A. Divorce simply wasn’t a respectable solution back then. You couldn’t consider it in that era. Perhaps the availability of divorce as an option today makes it more a probability.

For Georgia, staying married meant she remained a socially viable person. Had she separated from her husband, she would have been shunned. A part of her longed to have her ‘old’ life back. But she knew it was not possible. A great deal between Georgia and her husband never gets discussed. They don’t feel obligated to deal with everything. A lot of issues are just left to fester. But they knew they had to go on, no matter what, so they put those things aside.

Today, we are more self analytical about our relationships. We ask questions about everything. And perhaps because of it we are more likely to find something wrong – some flaw or weakness – in ourselves and in our marriage.

Q Maybe there’s something to be said for the old ways then?

A. Yes, maybe there is some trade off there.

Q What about the issue of dating and romance in your life?

A. I am not in need. I feel as though my role is to be prepared to be alone and to learn to live alone and not to be promise myself the hope of I’ve got to be with someone. I have lived for quite a long time not being married before. I found a great deal to enjoy in life. It doesn’t terrify me to be alone.

I have to say, I find the idea of dating kind of bizarre at this point in my life.

When the terrorists attacked New York, I was keenly aware of being alone. I was amongst friends and relatives, but I had no-one to go home to talk to. Those are the times when you think ‘shit!’ But not enough to seek someone out and marry them.

Q You have a son, how old is he and what’s he doing his life?

A. He is 33 and living in Africa, I’ve been a couple of times there to visit. He’s an academic who runs a college.

Q Was there a quiet corner of your mind where the writer in you was storing up material when the September 11 terrorist attack occurred?

A. No, I think I feel like other people do. Maybe at some point I might examine it in a plot but just at the moment I feel it as a horrible and overwhelming event. It’s been very difficult for everyone. We seem in the US to be in a national depression.

Q You live in Boston where two of the planes used in the attack took off from, did anyone you know perish?

A. No-one I know died, but I know people who lost parent or a sibling.

Q How do you approach Christmas after an event like that?

A. I think it is important to shelter yourself among people you are close to. I think it will be more quiet this year. More intimate. But in a way that might make it a more joyous Christmas.

Q How do you feel about the business of promoting books?

A. There’s a personality cult in the US at the moment. They believe that being out there, where people can see you and talk to you, sells more books. It’s a part of the deal nowadays.

Fannie Flagg who wrote Fried Green Tomatoes, after hearing about having to do a book tour, told the publicist: ‘After writing the book, now I have to PROMOTE it? And what exactly do you do honey?

I salute her completely.

Q You’re writing a book about your father who died of Alzheimmer’s disease?

A. I’ve just sent the manuscript to my agent. It’s called The Story Of My Father.

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Chilli wreath

For a unique yet festive Christmas decoration, make a gorgeous wreath. Hang one on the door, or make a few and hang them on the walls or around the garden. They’ll be the talk of the season!

Materials

1 x wreath base (available from craft supply stores)

1 x hot glue gun

1 x hot glue stick

1 x bag assorted fresh chillis

To make

Using hot glue, dab small amount of glue onto each chilli.

Stick on wreath base

Work around wreath until base is completely covered.

To attach wreath to door, use ribbon, or florist wire glued to the back of the wreath

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Seashell wreath

For a unique yet festive Christmas decoration, make a gorgeous wreath. Hang one on the door, or make a few and hang them on the walls or around the garden. They’ll be the talk of the season!

Materials

1 x wreath base (available from craft supply stores)

1 x hot glue gun

1 x hot glue stick

1 x bag dried seaweed (available from craft supply stores)

1 x bag assorted shells

To make

Using hot glue, dab small amount of glue onto each shell.

Stick on wreath base

Work around wreath until base is completely covered.

To attach wreath to door, use ribbon, or florist wire glued to the back of the wreath

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Baby’s breath wreath

For a unique yet festive Christmas decoration, make a gorgeous wreath. Hang one on the door, or make a few and hang them on the walls or around the garden. They’ll be the talk of the season!

Materials

1 x ‘Oasis’ wreath base (available from florist or floral supply stores)

1 x hot glue gun

1 x hot glue stick

2 x large bunches of baby’s breath

To make

  1. Soak base for an hour prior to using

  2. Cut baby’s breath pieces to size (approximately 10-20 cm)

  3. Poke into wet base

  4. Work your way around until wreath is covered

NB: Spray with water every two days to keep fresh

To attach wreath to door, use ribbon, or florist wire glued to the back of the wreath

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Cucumber cooler

Jackie French’s Natural Solutions from The Australian Women’s Weekly Home Library (p.9)

Refresh and relax after a long hot day at work, or in drying air-conditioning. Chill the ingredients in the fridge before using.

1 Lebanese cucumber

1 cup natural yogurt

Blend or process ingredients until the mixture is smooth.

Apply while still cool, leave for 10 minutes and rinse off with cool water.

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Australia’s most admired women

Nominees’ List

  1. Kerry Armstrong, actor.

  2. Cate Blanchett, actor.

  3. Jennifer Byrne, journalist and TV presenter

  4. Betty Churcher, former Director of the National Gallery of Australia

  5. Lindy Chamberlain-Creighton, author.

  6. Ruth Cracknell, actor/author.

  7. Judy Davis, actor/director.

  8. Collette Dinnigan, fashion designer.

  9. Portia de Rossi, actor.

  10. Helen Dalley, television reporter.

  11. Dawn Fraser, Olympic Gold Medallist swimmer.

  12. Kate Fischer, actor, television presenter.

  13. Cathy Freeman, Olympic Gold Medallist sprinter.

  14. Cornelia Frances, actress/game-show host.

  15. Sara-Marie Fedele, Big Brother contestant.

  16. Tracy Grimshaw, television host.

  17. Libbi Gorr, television presenter.

  18. Johanna Griggs, television host.

  19. Tatiana Grigorieva, pole vaulter.

  20. Shane Gould, swimmer.

  21. Pru Goward, Federal Sex Discrimination Commissioner.

  22. Rebecca Gibney, actor.

  23. Dr Germaine Greer, feminist.

  24. Liz Hayes, journalist.

  25. Deborah Hutton, television presenter.

  26. Tracey Holmes, television presenter.

  27. Janette Howard, wife of Prime Minister John Howard.

  28. Pauline Hanson, One Nation Party.

  29. Sara Henderson, author.

  30. Rose Hancock Porteous, businesswoman.

  31. Marcia Hines, singer.

  32. Wendy Harmer, media personality.

  33. Hazel Hawke, author/Chairperson Heritage Council of NSW.

  34. Caroline Jones, specialist television presenter

  35. Gina Jeffreys, country music singer

  36. Ros Kelly, business advisor/environmentalist

  37. Claudia Karvan, actor

  38. Jean Kittson, comedian

  39. Cheryl Kernot, Shadow Minister for Employment and Training

  40. Nicole Kidman, actor

  41. Kerri-Anne Kennerley, television presenter

  42. Jennifer Keyte, television presenter

  43. Jackie Kelly, Minister for Sport and Tourism.

  44. Jane Kennedy, producer/writer/director

  45. Gretel Killeen, author/television presenter

  46. Elle Macpherson, supermodel/actor

  47. Kylie Minogue, actor/singer

  48. Maxine McKew, television presenter

  49. Dame Elisabeth Murdoch, philanthropist

  50. Lisa McCune, actor.

  51. Olivia Newton-John, singer.

  52. Dr Lowitja O’Donoghue, former chairperson Aboriginal and Torres Strait Islander Commission (ATSIC).

  53. Sarah O’Hare, model

  54. Dr Pat O’Shane, magistrate.

  55. Susie O’Neill, swimmer

  56. Georgie Parker, actor.

  57. Dr Kerryn Phelps, President of the AMA.

  58. Nova Peris, runner.

  59. Jessica Rowe, television news reader .

  60. Catriona Rowntree, television presenter.

  61. Sandra Sully, television news presenter.

  62. Natasha Stott Despoja, leader Australian Democrats.

  63. Dame Joan Sutherland, opera diva.

  64. Sigrid Thornton, actor

  65. Maggie Tabberer, businesswoman/television presenter.

  66. Amanda Vanstone, Minister for Family and Community Services and Minister Assisting the Prime Minister for the Status of Women.

  67. Jana Wendt, television presenter.

  68. Rachel Ward, actor/writer.

  69. Margaret Whitlam, wife of former Prime Minister Gough Whitlam.

  70. Suzie Wilks, television presenter.

  71. Carla Zampatti, fashion designer.

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Coming up roses

Add a touch of elegance to hats, scarves and haircombs with gorgeous roses.

You will need:

wire-edged ribbon (1m of pink for rose, 50cm of green for petals)

wire pliers

invisible thread

10cm x 20cm of canvas

haircomb or brooch back

  1. Decide which edge of ribbon is to be the “outer” edge of the flower and position it at top. Grasp wire at one end of other (“inner”) edge of ribbon with pliers and pull to about 5cm length. Roll the ribbon with 5mm folds about eight times and curl the wire around the bottom of the ribbon roll to secure it and form flower centre.
  1. Using pliers, pull up the wire at the other end of the ribbon along the same edge as before, to create gathers. Gather the ribbon until it is about 40cm long.
  1. Hold the centre part of the flower and roll the ribbon around it to create a ruffled effect. Make small pleats in the ribbon as you roll it to create extra fullness. Thread needle with invisible thread and begin stitching the ribbon from the centre across the base of the flower to secure all the layers of ribbon petals.
  1. To make the leaves, cut three lengths of ribbon 12cm long and determine which edge is to be the “outer” edge, as before. Fold the ribbon just off centre on both sides to form a petal shape. Stitch across the lower edge of ribbon, through all thicknesses, to secure the folds. Pull up gathers and secure with stitching.
  1. Arrange leaves on canvas, then place the rose over the leaves. Stitch the leaves then the flower in place on the canvas. Trim the canvas so it is not visible. Glue the canvas in place on a haircomb or glue a brooch back to the canvas and pin the flower on a scarf or hat.

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