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Diet books

Judy Davie

By Judy Davie

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

My husband has been advised by his doctor to lose weight for his health. He won’t take my advice so I thought I would get him a diet book to follow. The problem is there are so many diets out there offering conflicting advice. What do you suggest?

Any diet that reduces his energy intake to below his energy expenditure will work, but the healthiest diet is one that reduces weight and the risk of disease — like diabetes and heart disease.

A new paper released by Joanna McMillan-Price, on a study at the University of Sydney, trialed four different diets. Each of the diets was calculated on reduced energy consumption (consuming fewer calories than the energy expenditure) The first diet consisted on 55 percent high-GI carbohydrates, the second 55 percent low-GI carbohydrates, the third diet had a higher intake of protein (25 percent total intake) with high-GI carbs and the fourth diet, the same protein as diet three with low-GI carbohydrates. The conclusion was that, while the weight loss was similar with each diet, there were significant improvements in reducing the risk of heart disease. I would buy your husband a copy of the Peak Performance Pocket Guide (by Prof. Jennie Brand-Miller, Kaye Foster-Powell, Prof. Stephen Colagiuri and Dr Helen O’Connor) book to carry around and buy yourself a copy of The Low GI Diet Cookbook (by Prof. Jennie Brand-Miller, Kaye Foster-Powell, Prof. Joanna McMillan-Price) for delicious recipes you can both enjoy.

What’s better?

Just because a food is higher in calories doesn’t mean you should always replace it with a lower energy alternative. In each of the examples below, the lower calorie option is not the best choice. Each has less fibre, protein and will raise your blood sugar levels faster than the higher energy alternative*. The result, you’ll feel much hungrier after eating the lower-calorie alternative, much sooner than if you chose the higher-energy food.

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Banish dandruff

Hair

Question:

My hair is very oily and I have a flaky scalp. How can I stop this?

Liliana, Auburn, NSW

Answer:

This sounds like a classic case of dandruff and, although you can’t completely cure it, you can keep it under control. Researchers now think dandruff may be caused by a yeast-like fungus called malassezia.

This organism lives on everyone’s skin, usually without problems, except when it multiplies out of control, leading to excessive shedding of dead skin cells — the flakes we see as dandruff. Having an oily scalp can exacerbate the problem, as malassezia feeds off the fatty acids from the oils secreted in your hair follicles.

The best way to tackle this is to start with the daily use of a specific anti-dandruff shampoo. Shampoos that contain selenium sulfide, such as Selsun Treatment (200ml, $11) work by preventing cell turnover and may also reduce the amount of malassezia. The antifungal agent zinc pyrithione is the active ingredient in products such as Head & Shoulders Anti-Dandruff Shampoo and Conditioner (200ml, $6 each) and also helps to reduce the malassezia organism.

\When your dandruff is under control, reduce your use of the shampoo to two or three times a week. In addition, limit the use of styling products that can build up on your scalp (and make it more oily) try to eat a healthy diet and avoid saturated fats (which cause the sebaceous glands to produce more sebum) and learn to manage stress which may also be a factor in triggering dandruff.

The AWW Beauty Team

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Make-up for sensitive skin

Metallic make-up

Question:

I’m starting a job that requires I wear make-up, but my skin is really sensitive — I get puffy eyes from eyeshadow and itchy lips from lipstick. Can you suggest make-up I can use?

Suzanne, Ryde, NSW

Answer:

Mineral make-up would be ideal for your skin. It’s made from pure minerals such as mica, titanium dioxide, zinc oxide and iron oxide, which are all found naturally in the environment. Combinations can be used to create every make-up product, from foundation and eyeshadow to blush and lipstick, and, with the latest technology, the textures have now been beautifully refined.

Mineral cosmetics don’t contain synthetic ingredients, such as dye or fragrance, are non-comedogenic (won’t produce or aggravate acne) and non-irritating, and have a natural SPF. Mineral powders are inorganic and contain no moisture, so there’s no need for preservatives to combat bacteria. Some companies say they’re so pure you can sleep in them, so they’re perfect for skin problems such as acne or rosacea. However, they can be a little tricky to use—less is more if you want to avoid a “cakey” finish.

The powder foundation should be applied by tapping a small amount into the lid of the container and then swirling a foundation brush to collect the powder. Tap off the excess powder from the brush before applying to your face. Most brands also have a liquid formulation with the same properties as the powder, which you might find easier to use.

The AWW Beauty Team

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Strengthen your nails

Nails

Question

My nails always grow to a certain length and then break. What can I do to help them grow?

Yessar, via e-mail

Answer

Manicurist Christina Fitzgerald says that it is possible to grow your nails past their regular breaking point with a little tender love and care. Here are her tips for healthy nails:

  • Wait until your nails become stronger before you grow them — weak nails will always break when grown.

  • Don’t file weak nails down the sides. Keep them a little shorter and squarer in shape.

  • Avoid the regular use of fast-drying nail polishes — they also dry out your nails.

  • File your nails a little every week. Make it part of your beauty routine and your nails will love you for it.

  • Apply lanolin every night to the cuticle area. Rub it into the nail bed and gently massage back your cuticles. Never cut your cuticles, as they provide your nails with the protection and nutrition they need.

  • Treat your nails with care and be aware of how you use them. For example, don’t use them to open ring-pull cans.

The AWW Beauty Team

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The perfect winter wardrobe

Image: Getty
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Rainproof yourself

Image: Getty

Question

I’m desperately looking for a fitted, single-breasted rain or trench coat that’s showerproof. Where can I find one?

Heather, via e-mail

Answer

Many fashion labels are including the trenchcoat in their latest collection as it continues to be a fashion classic and a winter wardrobe must have. But just because it looks good on you, that doesn’t mean it will keep the rain out, so check the tag inside the garment to be sure. Some good labels that cater to your water resistance needs are RM Williams and Driz-a-bone. If you don’t know where to start looking, try some camping and outdoor stores (such as Paddy Pallin) that also carry a nice range of rain and other coats suitable for all weather.

The AWW Fashion Team

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Spa scene and detox regimes: What will your body experience?

Spa

Where’s the one place celebrities go to de-stress, detox, lose those excess kilos and hone their fitness before their next big movie role? All around the globe they’re hooked on the sensational benefits of the spa scene, where they check out from their hectic lives and check in for a regular dose of rejuvenation.

What’s on the menu

Spa cuisine is about great tasting, healthy and holistic meals that give you energy and nutrients for a busy life. Places like the Golden Door retreats in Australia base meals on a high intake of plant foods with plenty of brightly coloured fruits and vegetables, along with a diverse range of wholegrains, including buckwheat and quinoa. A variety of protein sources are offered — pulses at least two serves a week, fish two to three serves a week, and nuts and seeds daily. Essential fatty acids come from nuts, seeds and oily fish, plus a variety of cold pressed oils (like flaxseed, olive and grapeseed) in cooking. There’s also an emphasis on natural ingredients (around 30 percent organic produce), five-star presentation, scheduled meal and snack times, and portion control. Herbal teas and water are the staple drinks, with fruit and vegetable smoothies, juices and mocktails offered one to two times a day.

What’s off the menu

With detox and cleansing being the top priority of most of the guests, you won’t find any caffeine, alcohol, highly refined products or those high in additives and preservatives. High sugar (cakes, biscuits, soft drinks and cordials) and high salt products don’t make it past the welcome mat and a healthy dessert is typically offered only once a week.

Caffeine withdrawal

It’s a good idea to slowly wean yourself off caffeine the week before you get set to spa. Side effects of caffeine withdrawal include restlessness, muscle twitching, heart palpitations, gastro upsets and, most commonly, headaches. Favouring green tea over herbal infusions for the first few days of the eating plan will help minimise withdrawal symptoms as green tea does contain some caffeine. Make sure you also include daily relaxation activities, like yoga or meditation, to help calm your mind and soothe any headaches.

Lightness of body, mind and spirit

The typical spa diet may be big on taste and colour, but it’s certainly not big on kilojoules. The emphasis on fat-free, high-fibre plant foods and physical activities helps you tip the energy balance equation in favour of slow, gradual weight loss. Plus the high fibre plan helps cleanse your digestive system and leave you feeling lighter and brighter. The benefits of a spa retreat lasts a long time after guests have checked out and headed back to the bright lights and big city. Most people find that it’s a great way to kick start their healthy lifestyle goals and find the motivation to continue on the road to fitness long after they’ve headed home.

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The one-minute office workout

Is the working week wearing you down? Every little bit of exercise helps — even when you’re stuck at your desk.

  • Give yourself a hand massage: Search out sore spots, press with your thumbs and hold for five seconds. Make tight fists and do air-punches, then shake them.

  • Tame shoulder tension by ‘walking’ your right fingertips along your left shoulder, applying firm pressure wherever muscles are tight. Switch hands and repeat on the opposite shoulder.

  • Keep a golf ball under your desk. Take your shoes off while sitting and roll the sole of each foot firmly over it.

  • Lightly pound the insides and outsides of your arms and legs with your knuckles. This stimulates circulation and boosts your mood.

  • When no one is looking; grin. Wiggle your eyebrows. Stick out your tongue, then place it against the roof of your mouth and press it as hard as you can; release.

  • Stand up and do a joggle — that’s a cross between a quick jog-on-the-spot and a shake.

  • Keep a yo-yo in your drawer to relieve tension and relax hands and wrists.

  • Cross your legs, placing your right ankle above your left knee. Gently push your knee down, feeling the stretch in your hip. Slowly count to 30. Repeat on the other side.

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Why beetroot really can’t be beat

How to cook beetroot

According to the Oxford Companion to Food, when introduced in the 17th century to Britain, the red beet was described as ‘the most excellent and delicate salad’. This humble root vegetable is now making its way out of traditional recipe books and onto the menus of the hippest restaurants in town. And with interesting new nutrition research supporting its strong health benefits, it seems that a regular serve of beetroot is just what the doctor ordered.

Pigment power

The scarlet colour of beetroot is thought to be a combination of the naturally occurring yellow (betacyanin) and purple (betaxanthin) pigments. These vibrant pigments are potent phytochemicals and antioxidants that work to protect damage to body cells from free radicals. Research shows that the more vibrant coloured fruits and vegetables offer the greatest protection from lifestyle diseases like heart disease and certain cancers. Prolonged cooking can cause these pigments to leach out, so it’s advisable to leave the skin on when boiling beetroot.

Mood food

Beetroot has also been the focus of some interesting mood into mood enhancement. Along with being rich in phytochemicals and soluble fibre, beetroot contains a nitrogeneous compound called betaine that is thought to relax the mind. In the diet, betaine rich foods are pharmacologically active and have been shown to promote the synthesis of the mood enhancing chemical serotonin. Legumes, broccoli and spinach also contain betaine, however the levels are not as high as those found in beetroot. So it sounds like a vibrant, roasted beetroot salad is a hard option to pass over this winter.

Serve it up

Most people think of beetroot as a few slices of a juicy addition to a salad sandwich, but there are so many ways to enjoy it. You can eat it raw, hot or cold, which makes it very versatile. Try beetroot in soup, grated in a salad, or served up as whole roasted wedges. For an instant snack, look for vibrant and tangy beetroot dips as well as the traditional canned staples.

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Three Bags Full

Three Bags Full

An exclusive extract from Three Bags Full(Doubleday) by Leonie Swann.

‘He was healthy yesterday,’ said Maude. Her ears twitched nervously.

‘That doesn’t mean anything,’ pointed out Sir Ritchfield, the oldest ram in the flock. ‘He didn’t die of an illness. Spades are not an illness.’

The shepherd was lying in the green Irish grass beside the hay-barn, not far from the path through the fields. He didn’t move. A single crow had settled on his woolly Norwegian sweater and was studying his internal arrangements with professional interest. Beside the crow sat a very happy rabbit. Rather further off, close to the edge of the cliff, the sheep were holding a meeting.

They had kept calm that morning when they found their shepherd lying there so unusually cold and lifeless, and were extremely proud of it. In the first flush of alarm, naturally there had been a few frantic cries of ‘Who’s going to bring us hay now?’ and ‘A wolf! There’s a wolf about!’, but Miss Maple had been quick to quell any panic. She explained that here on the greenest, richest pasture in all Ireland only idiots would eat hay in midsummer anyway, and even the most sophisticated wolves didn’t drive spades through the bodies of their victims. For such a tool was undoubtedly sticking out of the shepherd’s insides, which were now wet with dew.

Miss Maple was the cleverest sheep in all Glennkill. Some even claim that she was the cleverest sheep in the world, but no one could prove it. There was in fact an annual Smartest Sheep in Glennkill contest, but Maple’s extraordinary intelligence showed in the very fact that she did not take part in such competitions. The winner, after being crowned with a wreath of shamrock (which it was allowed to eat), spent several days touring pubs of the neighbouring villages, and was constantly expected to perform the trick that erroneously won it the title, eyes streaming as it blinked through clouds of tobacco smoke, with customers pouring Guinness down its throat until it couldn’t stand up properly. Furthermore, from then on the winning sheep’s shepherd held it responsible for each and every prank played out at pasture, since the cleverest animal was always going to be the prime suspect.

George Glenn would never again hold any sheep responsible for anything. He lay impaled on the ground beside the path while his sheep wondered what to do next. They were standing on the cliffs between the watery-blue sky and the sky-blue sea, where they couldn’t smell the blood, and they did feel responsible. ‘He wasn’t a specially good shepherd,’ said Heather, who was still not more than a lamb, and still bore George a grudge for docking her beautiful tail at the end of last winter.

‘Exactly!’ said Cloud, the woolliest and most magnificent sheep ever seen. ‘He didn’t appreciate our work. Norwegian sheep do it better, he said! Norwegian sheep give more wool! He had sweaters made of foreign wool sent from Norway — it’s a disgrace! What other shepherd would insult his own flock like that?’

There ensued a discussion of some length between Heather, Cloud and Mopple the Whale. Mopple the Whale insisted that you judged a sheep’s merits by the quantity and quality of the fodder he provided, and in this respect there was nothing, nothing whatsoever, to be said against George Glenn. Finally they agreed that a good shepherd was one who never docked the lambs’ tails, didn’t keep a sheep dog, provided good fodder and plenty of it, particularly bread and sugar but healthy things too like green stuff, concentrated feed and mangel-wurzels (for they were all very sensible sheep), and who clothed himself entirely in the products of his own flock, for instance an all-in-one suit made of spun sheep’s wool, which would look really good, almost as if he were a sheep himself. Of course it was obvious to them all that no such perfect being was found anywhere in the world, but it was a nice idea all the same. They sighed a little, and were about to scatter, pleased to think that they had cleared up all outstanding questions.

So far, however, Miss Maple had taken no part in the discussion. Now she said, ‘Don’t you want to know what he died of?’

Sir Ritchfield looked at her in surprise. ‘He died of that spade. You wouldn’t have survived it either, a heavy iron thing like that driven right through you. No wonder he’s dead.’

Ritchfield shuddered slightly.

‘And where did the spade come from?’

‘Someone stuck it in him.’ As far as Sir Ritchfield was concerned, that was the end of the matter, but Othello, the only black sheep in the flock, suddenly began taking an interest in the problem.

‘It can only have been a human who did it — or a very large monkey.’ Othello had spent his youth in Dublin Zoo, and never missed an opportunity to mention it.

‘A human.’ Maple nodded, satisfied. ‘I think we ought to find out what kind of human. We owe old George that. If a fierce dog took out one of our lambs he always tried to find the culprit. Anyway, he was our shepherd. No one had a right to stick a spade in him. That’s wolfish behaviour. That’s murder.’

Now the sheep were feeling alarmed. The wind had changed, and the smell of fresh blood was drifting towards the sea.

‘And when we’ve found the person who stuck the spade in,’ asked Heather nervously, ‘then what?’

‘Justice!’ bleated Othello.

‘Justice!’ bleated the other sheep. And so it was decided that George Glenn’s sheep themselves would solve the wicked murder of their shepherd.

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