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Bland and tasteless diets

Judy Davie

By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

I love eating, so much so I have to lose quite a bit of weight, but find the food on diet plans bland and tasteless. Can you suggest anything?

Dallas — Qld

Herbs and spices are part of traditional diets all around the world and used to impart a unique flavour. They are, however, widely ignored in this country because many people don’t know what to do with them or don’t want to go to the extra expense of buying a bunch for fear it will largely go to waste.

Fat, sugar and salt all add flavour to food but in doing so also add calories, which you don’t need. Herbs and spices have negligible amounts of energy and are therefore a perfect alternative. Not only will herbs and spices add flavour — thereby reducing the need for less healthy flavours from salt, fat and sugar — but they pack a powerful punch when it comes to their bio power. Rich in antioxidants and other phytonutrients, their general benefits include supporting the immune system, aiding digestion and promoting cardio vascular health. The natural antimicrobial properties in herbs and spices are also believed to reduce the risk of bacterial contamination on food.

Specific studies are now showing the effects of the antioxidant properties of herbs and spices and the impact they have on reducing LDL cholesterol. Consuming half to one clove of garlic can have a cholesterol-lowering effect of up to nine percent. Garlic has also been shown to assist in anti-clotting and reducing high blood pressure. Great news too for anyone trying to lose weight; chilli can increase the metabolism and help your body burn energy faster.

A salad with lettuce and tomato has 100 times less antioxidants than a salad made with lettuce, marjoram and tomato and it tastes far more interesting. A small serve of sage has the same antioxidants and a serve of spinach and a pinch of cinnamon (which also has digestive properties) have similar amounts of antioxidants as a serve of broccoli.

What about this? A bowl of fresh orange with low fat natural yoghurt for dessert might sound a little boring, but what if you tried lightly grilling the orange with a sprinkle of cinnamon on top and serve it with some natural yoghurt. Now it’s sounding much more interesting and it’s all great food when you’re trying to lose weight.

Herbs and spices to boost the flavour and nutritional value of food

Can you give me a food eating plan for breakfast, lunch and dinner that will assist in dropping off the spare tire, while giving me heaps of energy?

Well done, giving up cigarettes is a huge accomplishment. The most exciting thing is the amount of extra energy you’ll have by simply giving up. Ask any reformed smoker what it was like to wake up as a non smoker and they’ll all say how much easier it was to spring out of bed in the morning.

When you smoke, you fill the body with toxins causing the production of free radicals. Free radicals can exist without harm inside the body but an excess can have hazardous effects, damaging healthy body cells which can lead to chronic disease and premature aging. It’s a process known as oxidation — similar to metal rusting.

When you stop smoking you instantly stop the energy draining holocaust happening inside you. Add to that a clean diet full of antioxidant rich foods to clean up the damage and you’ll feel you have a Ferrari engine inside you.

You already have the right approach. With regular exercise and a great diet you’ll easily manage to maintain your weight.

The number-one golden rule here is: never substitute cigarettes with biscuits, lollies or cakes.

The plan here is to eat lots and lots of foods rich in antioxidants to try to reverse some of the damage from smoking. Brightly coloured foods, like berries, cherries, green leafy veggies, oranges, pumpkin, spinach, avocado and tomatoes are just a few.

During morning tea and afternoon tea, when you may otherwise have had a coffee and cigarette, have a water and orange instead. You may also want to carry around a few carrot and celery sticks to munch on when you get the urge.

Breakfast Fresh fruit salad with kiwi, orange and chopped apple, with ½ cup of sugarless, raw muesli and low-fat natural yoghurt.

Or

Two poached eggs on grain toast with steamed spinach and grilled tomato.

Or

Grain toast with avocado, grilled tomato and chopped coriander.

Or

Fresh/frozen berries with low fat natural yoghurt, LSA and grain toast with one teaspoon of peanut butter. Morning tea Herbal tea, orange or apple. Lunch Chicken and salad wholegrain roll with an apple.

Or

Stir fried vegies and chicken with ½ cup brown rice.

Or

Six-pack sushi.

Or

Beetroot, goat’s cheese and walnut salad with sourdough bread. Afternoon tea Snack on raw almonds or mixed unsalted nuts (limit consumption to 50g). Dinner Grilled chicken breast with pesto and English spinach.

Or

Barbecued lamb cutlets with mint sauce, peas, steamed carrots and new potatoes.

Or

Corn and goat’s cheese omelette with steamed broccoli and roasted almonds with olive oil.

Or

Grilled salmon steak with noodles, bok choy and soy and lemon dressing.

Or

Steak with corn and capsicum salsa served with steamed spinach.

Morning tea

Lunch

Afternoon tea

Dinner

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How to have a good marriage

Couple

Three tricks to keep your relationship happy and strong:

Get gorgeous:

Everyone knows a couple where one person looks trim, taut and terrific, and the other has let themselves go physically or just doesn’t pay attention to their grooming. This is dangerous territory — it’s difficult to feel attracted to someone who doesn’t seem to think that you’re worth making an effort for.

Be an active listener:

Research from Harvard Medical School says that empathy is critical to a fulfilling, long-term relationship. If your partner feels that you truly understand them, they’re more likely to open up more often. Get into the habit of paraphrasing to show you’re paying attention. Say, for example, “Let me see if I understand you. What you’re saying is…” Offer acknowledgement and support by saying, “I should think that because of [fill in the situation], you feel [frustrated, confused, etc].”

Don’t go to bed angry:

After an argument, it’s all too easy to turn your back on your partner, pull the blankets over your head, and sulk. However, research from the University of Washington shows that extending an olive branch is a much better idea. A couple’s skill in reconnecting after an argument is critical to a lasting relationship. And if you can’t quite bring yourself to apologise, simply say, “It makes me so upset when we fight. How do you feel?”

Pics: Thinkstock

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What is celeriac?

Celeriac

Question

What is celeriac?

Answer

Celeriac, a member of the celery family, is a tuberous brown-skinned root with white flesh that has a very earthy, more pungent celery-like flavour. Sometimes called knob celery, celeriac is the cooking celery of Northern Europe. Although it’s not winning any awards for prettiest vegetable, it’s very versatile — it can be peeled and diced, used raw in salads or on a crudite platter, steamed or boiled, mashed like a potato or diced and served as a cooked vegetable.

Pics: Rob Shaw/ bauersyndication.com.au

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These shoes are made for walking?

Photos by Getty Images

Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?

Proper fit The biggest consideration is to make sure your shoes are properly fit. To do so, get measured and assessed by someone in the know. Many shoe stores now offer a fitting service, with some going so far as to include advanced technology such as computerised mats that measure how your feet deal with motion and how the pressure pads on your feet react. Don’t forget to take a pair of your favourite sports socks and orthotics, and you may even want to take your old sports shoes along (in a sealed bag!), particularly if they have tell tale signs of wear.

Range is good When you’re facing a huge range of shoes on display, things can seem a little daunting. However, the wider the range the more likely you are to get shoes that suit. It really is a process of elimination, so try and think outside the Nike swoosh, and venture into less known brands—you never know what you might find. For example, Ryka footwear are especially designed for the shape of women’s feet, and Etonic footwear (designed by podiatrists) cater to walkers with bunions and other problems.

Describe your style Be prepared to discuss your workout routines. If you’re a walker, is it indoors or out? Do you walk on smooth footpaths or grass at the local park? Do you combine walks with a cardio or spin class at the gym? Do you occasionally go bush on the weekend? What about that occasional round of indoor soccer? The more detail you provide, the more informed of a decision you will make.

Make or break Armed with all of this info, your salesperson should be able to show you a more select range of shoes. They should describe how the shoes’ internal and external support features work to your personal advantage. If it’s a hard choice between two or three pairs, consider the price, and then try to make your decision based on the fine details. How are the shoes fastened? Are you a laces or Velcro person? Make sure that your chosen pair has replaceable insoles. And of course, last but not least, the style and colour. Do they match your purple lycra bodysuit, or not?

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Top tips for active kids

Children's bike helmets

With so much focus being turned onto childhood obesity recently, you’re not the first parent, grandparent, or nanny taking a second look at the habits of the little ones’ in your care. The best place to start is with a review of how much physical activity and screen time they’re getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you’re stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:

Encourage active pursuits

When buying presents for your kids, go for toys, games, equipment and vouchers that encourage them to be physically active. The next time you’re planning a family break or summer holiday, think of ways to turn a relaxing time into an active or adventure time: Why not try camping, a National Park bushwalk, a skiing trip or surf lessons at a favourite beach? And at your next family picnic, organise some structured games for everyone—kids love time trials, sack races, three-legged races, and spoon and egg races around the playground.

Walk and talk

Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you’ll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, bike-a-thons and walks for charity groups are a great way of fostering a sense of community spirit and responsibility while helping you get your family up and at it outdoors.

Take it indoors

It’s easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis.

Be a “go” coach

Find time to get involved in your child’s sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, “win at all costs” attitude prevalent with professional athletes also affects the world of children’s sport, so try to promote a “winning isn’t everything” attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes’ training regimes, what they eat for breakfast and how they mentally prepare for a big event.

This text is adapted from the latest book by Karen Inge, Let’s Eat Right for Kids (Brolly Books, $19.95).

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These shoes are made for walking?

Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?
Photos by Getty Images

Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?

Proper fit The biggest consideration is to make sure your shoes are properly fit. To do so, get measured and assessed by someone in the know. Many shoe stores now offer a fitting service, with some going so far as to include advanced technology such as computerised mats that measure how your feet deal with motion and how the pressure pads on your feet react. Don’t forget to take a pair of your favourite sports socks and orthotics, and you may even want to take your old sports shoes along (in a sealed bag!), particularly if they have tell tale signs of wear.

Range is good When you’re facing a huge range of shoes on display, things can seem a little daunting. However, the wider the range the more likely you are to get shoes that suit. It really is a process of elimination, so try and think outside the Nike swoosh, and venture into less known brands—you never know what you might find. For example, Ryka footwear are especially designed for the shape of women’s feet, and Etonic footwear (designed by podiatrists) cater to walkers with bunions and other problems.

Describe your style Be prepared to discuss your workout routines. If you’re a walker, is it indoors or out? Do you walk on smooth footpaths or grass at the local park? Do you combine walks with a cardio or spin class at the gym? Do you occasionally go bush on the weekend? What about that occasional round of indoor soccer? The more detail you provide, the more informed of a decision you will make.

Make or break Armed with all of this info, your salesperson should be able to show you a more select range of shoes. They should describe how the shoes’ internal and external support features work to your personal advantage. If it’s a hard choice between two or three pairs, consider the price, and then try to make your decision based on the fine details. How are the shoes fastened? Are you a laces or Velcro person? Make sure that your chosen pair has replaceable insoles. And of course, last but not least, the style and colour. Do they match your purple lycra bodysuit, or not?

Related stories


Home Page 5662

Top tips for active kids

With so much focus being turned onto childhood obesity recently, you're not the first parent, grandparent, or nanny taking a second look at the habits of the little ones' in your care. The best place to start is with a review of how much physical activity and screen time they're getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you're stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:
Children's bike helmets

With so much focus being turned onto childhood obesity recently, you’re not the first parent, grandparent, or nanny taking a second look at the habits of the little ones’ in your care. The best place to start is with a review of how much physical activity and screen time they’re getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you’re stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:

Encourage active pursuits

When buying presents for your kids, go for toys, games, equipment and vouchers that encourage them to be physically active. The next time you’re planning a family break or summer holiday, think of ways to turn a relaxing time into an active or adventure time: Why not try camping, a National Park bushwalk, a skiing trip or surf lessons at a favourite beach? And at your next family picnic, organise some structured games for everyone—kids love time trials, sack races, three-legged races, and spoon and egg races around the playground.

Walk and talk

Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you’ll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, bike-a-thons and walks for charity groups are a great way of fostering a sense of community spirit and responsibility while helping you get your family up and at it outdoors.

Take it indoors

It’s easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis.

Be a “go” coach

Find time to get involved in your child’s sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, “win at all costs” attitude prevalent with professional athletes also affects the world of children’s sport, so try to promote a “winning isn’t everything” attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes’ training regimes, what they eat for breakfast and how they mentally prepare for a big event.

This text is adapted from the latest book by Karen Inge, Let’s Eat Right for Kids (Brolly Books, $19.95).

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Tips for healthy bones

Glass of milk

We all know that calcium counts when it comes to bone health (see The new rules on calcium), but it’s not the only factor in keeping your bones healthy. To boost bone strength and protect your risk of osteoporosis make sure you also:

  • Get sufficient vitamin D from sunlight: 15 minutes of indirect exposure per day in summer and 30 minutes in winter.

  • Factor weight bearing activity and resistance training into your workouts.

  • Watch your intake of calcium sappers such as caffeine and salt.

  • Eat a nutritious and varied diet to ensure targets for other bone minerals—such as magnesium and phosphorous—are met.

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Listen

Listen

Exclusive extract from Listen by Kate Veitch (published by Viking/Penguin).

They were plump, meaty birds, Rosemarie admitted grudgingly as she shoved in handfuls of stuffing. The rich creamy-yellow colour of the plucked skin was testament to their short but happy lives, in a generous yard with good food and plenty of it, and they would be succulent and tender. Her mother would’ve given her eye teeth to have two chickens like these — fowls, she’d have called them — to roast for Christmas dinner. But the few feathers her husband had missed revolted Rosemarie. Lips curled back, she tried to pull out one of the nubby white shafts but the skin lifted toward her, resisting, and she gave up. Oh, she wished she could give up on the whole damn thing, just go and lie down on her bed with the curtains drawn and a wet flannel on her forehead.

Why, for heaven’s sake, must he call them ‘chooks’? And why must she turn the oven on tomorrow and heat the whole place up when the temperature was like an oven outside anyway? Cooking a baked dinner made perfect sense back home. On Christmas Day in England the sun barely peeked above the horizon, and both the cooking of the meal and the eating were so welcomely warming, like a red coat in a crowd of grey. Feasting and cheer to keep the dark and the cold at bay. Here, where the sun was still glaring onto the patio at seven o’clock in the evening, slicing at her eyes like a bayonet when she glanced out, a meal like this was just…stupid. More stupid work for her.

The back door opened and closed again. She heard Alex toeing his gardening boots off, thud-thud (which she’d have to put away later) and washing his hands at the laundry trough. Singing, he was! That moronic Rudolph the Red-Nosed Reindeer.

‘That’s not even a proper carol!’ she shouted, but he only called back ‘What’s that, love?’ over the sound of water running. From further back in the house she heard Meredith’s wail start up, piercing as an air-raid siren, and Deborah’s ringing tones of command.

The door from the kitchen to the laundry swung open. Her husband’s thinning hair was plastered flat to his head in patches, where he’d damped it carelessly as he washed; he was beaming. ‘Sweetheart!’ he cried heartily, though she was only an arm’s length from him. ‘There’s just enough of the new beans for Christmas dinner tomorrow! First thing in the morning I’ll get out there and pick ’em. While the dew’s still on ’em!’

She snorted. ‘As if there’ll be any dew, in this weather.’

‘Metaphorically speaking.’ Alex leaned in to kiss her cheek; he smelled of earth and plants and sweat, and she didn’t like it one bit. And he was stubbly, it prickled her and he knew that she hated that. She turned to admonish him, eyes fixed on his chin, but his face was lit by a shaft of lowering light and she saw for the first time that his reddish chin now had patches of white. His jaw seemed huge, suddenly, and the white stubble stuck out of his chin like the shafts of the fowl’s feathers. She stared in dismay. Oh, what have I done? she thought. Why am I here with this old man and his grey beard?

Alex was staring fixedly too, at her hands, the chickens, the almost empty bowl.

‘You’re stuffing the chooks.’

‘Yes, I am stuffing the chooks,’ she said, facing him square on with dropped shoulders and an expression that she hoped said, Talk about state the bleeding obvious!

‘The night before?’

‘Yes, Alex it is the night before. The night before Christmas. That’s right.’

‘You should never stuff a chook till just before you put it in the oven.’

‘Why not? Why bloody not?’ Her voice had risen; she sounded like a child, petulant and protesting. He heard it too, and looked at her with cautious pity, and she hated that even more.

‘That’s what my mother always said.’

‘Well your mother’s not here to get woken up at six in the morning and then slave away in a boiling hot kitchen for the rest of the day, is she? And if I want to stuff the chickens now I’ll jolly well stuff them now! My mother always stuffed the chickens the night before.’ Actually, Rosemarie couldn’t remember even having chicken for Christmas dinner as home: it had usually been a joint of rather tough mutton, and never quite enough of it. But Alex wasn’t to know that, was he?

‘The kids won’t squabble, love. Not when they see what we’ve got them.’

‘Oh won’t they! They’ve started already, can’t you hear them?’

And Alex could, now that she mentioned it, going at it hammer and tongs, the two oldest shouting at each other and the little one bawling again, poor poppet.

‘I tell you what,’ he said, backing away a little from his wife. ‘How about I settle those ratbags down and have a quick shower, and then I’ll take a couple of ’em with me and go and buy fish and chips for tea. What do you think? Sweet girl?’

He bent a little, placating, to look into her lowered face. She nodded fiercely.

‘Yes,’ she said. ‘No! I’ll sort out the children, you have your shower. Quicker.’

Because he would jolly them into a good humour and that would take half an hour, whereas she — ‘I’ve got the wooden spoon!’ Rosemarie yelled, thwacking the closed door of the girls’ bedroom with the flat of her hand. On the door was a neatly hand-lettered sign: PRIVATE. SECRET. NO PARENTS. Inside, the arguing and crying suddenly stopped.

‘Don’t come in! You can’t come in!’

‘I am so coming in! I’m counting to five: one, two, three…’

There was a desperate ‘Wait! WAIT! on five and then Robert opened the door, eyes darting first to check her hands. No wooden spoon. Deborah and James were standing side by side, guarding the secrecy of whatever was under a very lumpy bedspread. The rolls of wrapping paper, the scissors and ribbon and sticky tape, were all heaped in disarray on the second bed. Meredith, the youngest, came forward to stand beside Robert, her plump six-year-old cheeks flushed and wet with tears. Rosemarie raised one hand like a traffic policeman.

‘I don’t want to know what you were fighting about, I just want you all to stop.’

‘I wasn’t fighting, Mummy,’ said James mildly.

‘I know, James.’ He never did.

There they were, aligned as always like two opposing sets of salt and pepper shakers. These two pairs, odds and evens: the first-born with the third child, the second-born with the fourth. Deborah the eldest, almost thirteen now and almost not a child, watchful and well-organised, and her dreamy tractable brother James, four years younger. Both with their mother’s willowy build, her glossy jet hair and olive skin, though only James had Rosemarie’s blue eyes. Deborah’s were her father’s odd streaky mix of green and brown. And the other two: Robert, such a middle child, doomed to be forever stuck between the eldest and the most likeable, ever protesting ‘That’s not fair!’ as Deborah bossed them all around, and little thumb-sucking Meredith his self-appointed charge, like a chick under the hen’s wing. This pair looked alike too, with tawny red-brown hair and hazel eyes and scatterings of light brown freckles. It was the foxy Scottish colouring you saw in Alex’s extended family.

These parts should go together to form a neat whole: two times two equals four: her children. But Rosemarie had never felt quite convinced that they were really hers. Yes, yes of course, she knew that they were, she could remember being pregnant and waking up after their births, those strange groggy meetings — though she had been awake for the last birth and that had hardly been an improvement. And she’d been with them every unremitting moment since; could describe (if, god forbid, she ever had to) every single unremarkable day of each of their lives.

But…how could that be? When she still felt just a girl herself? And that was how she looked, too: the mirror confirmed that she was still more dewy maid than thick-waisted matron. Though turning thirty a few months ago had been an awful jolt.

When other mothers — real mothers — discussed their babies and their growing children, their voices, even in complaint, seemed full of passionate engagement which made Rosemarie feel like someone from another planet. An imposter.

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Mary’s dilemma: duty or desire

Denmark’s long, lazy days of summer will soon be drawing to a close, and for Crown Princess Mary, wife of one future king and mother of another, the first whiff of a sterner reality hangs in the air.

At Grasten Palace, the royal family’s favourite summer residence, the Australian-born princess has recently enjoyed an idyllic stay with her husband Crown Prince Frederik and 10-month-old son, Christian. Yet while Mary’s happiness and buoyant popularity are apparent to everyone, there are concerns in royal circles that — rather sooner than intended — she may have to step up to a more prominent role in royal affairs.

The apprehension centres on the health of 66-year-old Queen Margrethe and, to a lesser extent that of her husband, Prince Henrik. In May, the Queen underwent a knee replacement, and although the surgery was judged a success, she has spent much of the time since on crutches or in a wheelchair, looking tired and sometimes to be in pain. A heavy smoker, the Queen has often been chided — not least by her own family — for neglecting her health, and while there may be no serious concerns, few expect Margrethe to resume a full roster of public duties.

Read the whole story, only in the September 2006 issue of The Australian Women’s Weekly.

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