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Beat the Christmas diet trap!

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Woman’s Day asked Healthy Chef and personal trainer Teresa Cutter, author of hot new book 80/20 Diet, for her tips on feeling fantastic this festive season.

Most of us put on a few kilos over the Christmas period due to nibbling between meals, drinking more alcohol and exercising less.

I’ve come up with 10 survival tips to keep you looking good this festive season and ready for the new year.

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Apples and pears diet

Most women’s bodies are one of two shapes — apple or pear. Here’s how to recognise which category you fall into, then choose a diet plan that fits …

The apples and pears diet might sound as though it’s all about eating fruit but, in fact, it’s based on the theory that identifying your body shape is the key to staying slim and healthy.

US health expert Dr Marie Savard believes that to lose weight, you need first to find out whether your body type is an apple or a pear — then follow the appropriate diet and exercise regimen.

Marie says that the diet “will change the way you relate to your body forever” and help you make simple changes to become much healthier and stronger. By following her eating plan and exercising, Marie believes that you will lose centimetres from your problem area within six months. On top of this, Marie claims she can predict if a woman is more likely to suffer from a certain illness simply by looking at her body.

“From my 30 years of clinical research, I’ve discovered that the single most powerful predictor of a woman’s health is the shape of her body,” says Marie, who says by following the correct diet for your shape, you can help your body defend itself against illness.

Follow our guide (below) to discover how to analyse your own shape then modify your diet and exercise routine accordingly.

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Top four celebrity ways to keep fit

Heather Lockler
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Persian

By Lucy Hine

The beautiful Persian is a quiet, gentle and sweet-natured cat that is well-behaved. Most think this is a cat that only enjoys a life of luxury, but the truth is this breed is happy to be anywhere where it’s loved and cared for.

The Persian’s soft and luxurious fur comes in a mix of stunning colours and markings ? it’s no surprise that this glamour puss is the most popular show cat in the world.

The ideal owners for this gorgeous cat are people who are prepared to groom and bathe their Persian’s glorious coat regularly to keep it in tip top condition. This is definitely a high-maintenance breed, so if you work long hours and have a hectic lifestyle, this may not be the cat for you. However, apart from its grooming requirements, the Persian is actually a non-demanding, no-fuss family pet.

The Persian is definitely suited to being a house or apartment cat, happy to lie around and enjoy living indoors. Being an indoor pet also helps keep its coat in good condition and tangle-free. This breed tends to be not as outgoing or friendly as other cat breeds but is more independent, choosing to play or be alone when it wishes.

This cat’s nature is placid. The Persian loves nothing more than spending time with its owner. It thrives on attention and will contentedly curl up on your lap for a nap while you read or watch television. It sometimes ‘talks’ to its owners with meows and is more than happy to get along with other family cats and pets.

The Persian may be easy-going, however it does not appreciate being taunted or having its hair pulled by young children. That said, the Persian can be quite tolerant, tending to just walk away when it’s had enough, rather than retaliating.

Any owner of a Persian will agree that this cat is far more than just a pretty face ? a great and much-loved companion.

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Cheesy trick

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Love and Other Impossible Pursuits

Love and Other Impossible Pursuits

Exclusive extract from Love and Other Impossible Pursuits by Ayelet Waldman.

In the Olivia books, it still doesn’t matter if the little white pig is not at all sleepy. She still has to take a nap. William, however, is under no such compulsion. His mother has decreed that since William’s imagination is so “activated,” since he is so bright, so creative, so highly intelligent, he is in need of constant stimulation and thus cannot be compelled to sleep during the day. I cannot help but believe that Carolyn could have issued such an edict only because it is never she who has to simulate William’s activated little self. Whenever William is not in Jack’s or my care, he is with his nanny, Sonia. Sonia’s days off are identical to the custody arrangement – every Wednesday and every other weekend. Only then does she retreat to the bowels of Queens and drink slivovitz or play the single-stringed Gusle or is a Russian gangster’s gun moll or does whatever it is that recent immigrants from Dalmatia do on their off days from catering to the needs and whims of over-privileged five year olds on the Upper East Side. Actually, I know virtually nothing about Sonia other than the name of the region in Croatia where she is from, and the fact that she once told Jack that her one of the grandfathers was Jewish before the war. I don’t know what that means, ‘Jewish before the war.’ I don’t know how long Sonia has been in America. I don’t know where she lives when she is not in the little room off the kitchen that I once glimpsed, when I was looking for the bathroom during the firm dinner in the days before Carolyn threw Jack out, before I fucked Jack in the black Aeron chair behind the desk in the office at Friedman Taft, the desk Carolyn chose for him when he became partner and was given a corner office and the money to decorate it.

Sonia decided to take care of William every day after school, except Wednesday, and I take care of William in Wednesdays, and thus Carolyn has no idea how hard it is to entertain her child for an entire afternoon. I understand from looking her up on UrbanBaby.com that Dr. Carolyn Soule is one of the few obstetricians in New York, perhaps the only one, who always performs her own deliveries, be they in the middle of the night, on weekends, or on Christmas morning, or any day of the year, in fact, except during the three weeks every August she spends at her family’s house on Nantucket. This makes her a very desirable and comforting wife. Though I didn’t get that last judgement off UrbanBaby.com. Presumably on the occasional weekends that she is not working, when she is not called to the hospital to deliver a baby or monitor a high-risk patient, Carolyn is faced with hour after hour of William’s company. Perhaps she is as excited as her son by the project of reading the dictionary cover-to-cover and debating the merits of each individual definition. Perhaps she finds it perplexing as he does that we have come to use the word “morning” for the period of time between sunrise and noon rather the more aptly-named “forenoon.” Perhaps mother and son keep matching magnifying glasses in the kitchen drawer to read the contents of every food packet, searching for the dreaded molecules of wheat, lactose, and, God forbid, partially hydrogenated vegetable oil. Carolyn must love it, or else she endures no more than half an hour of it at a stretch before calling in Sonia, because otherwise she would never have banned the reliable salvation of the television.

I rarely complain about these afternoons, because after all, isn’t the weakness on my own? Wouldn’t a better step-mother have figured out a series of fascinating ways to pass the time, perhaps constructing a mathematically accurate replica of the Hoover dam from sugar cubes or starting a breeding program for genetically modified fruit flies with an eye both to finding a cure for colour-blindness and teaching them how to ride teeny weeny bicycles. I occasionally whine to my mother, who makes me swear that I will never breathe a word of dissatisfaction to Jack. I grumble, but I trust her. My mother was herself a stepmother, in fact, not because of her success in the endeavour, but rather because of her catastrophic, her epic, her operatic failure. My older sisters hated my mother from the moment they met her, years after their own mother had abandoned them to my father’s incompetent and grudging care. My mother was a young wife bursting with devotion for the forsaken, motherless waifs, the neglected daughters of the much older man who had swept her off her feet and convinced her to drop out of college and marry him. Despite the fact that my mother proceeded to devote her life to taking care of Lucy and Allison, aged eight and ten, driving them to band practice, making their dentist appointments, packing their lunches, washing their dishes, affixing their perfect spelling tests and SAT results to the door of the fridge, they never changed their minds about her. They never stopped despising her, and they never stopped telling her so.

They were, in fact, so relieved when my parents divorced almost thirty bitter years later that they were even willing to acknowledge their role on the disaster that was my parents’ marriage. Lucy said to me, “It can’t have been easy for your mom, taking care of two kids who never wanted her around.” Then she asked if my mother had gained a lot of weight since the divorce and wondered if I’d met our father’s new girlfriend yet, who was, Lucy said, “Just fabulous. And beautiful. Really thin.” And then she laughed.

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I stripped for a stranger

Some years ago our family decided to buy a computer. It was funny, really. None of us had ever used one before yet somehow we got a very quick grasp of the Internet. I was particularly delighted at being able to chat to men from interstate and overseas. It was all good fun and much easier than meeting men in real life. And it all seemed like innocent fun until I met Andy.

I was chatting in a new room one day when Andy popped up. He was witty, honest about himself … and married. He was also about 12 years older than me. Yet we seemed to be instantly connected. As we both worked odd hours, he typed that he would be on again at a different time the following week. And true to his word he was!

We continued to chat and soon exchanged phone numbers. Of course, he couldn’t give me his home number, so he gave his work number with the “best times” to call. It was a bit tricky as his wife also worked for the same organisation, so we also worked out a code for when he was unable to talk because his wife was present. When he rang my house I had to lie about his status and tell the family he was just a single guy from interstate.

We stopped chatting online and as time went on struck up more intimate phone conversations and e-mails. He talked about the thrill of the chase and loved the tease I provided. One night he rang to get me to check the computer — he had sent an explicit shot of himself which I was to delete immediately, which I did out of respect for him.

So in return I stripped for him. I waited until a weekend when I knew the family was away. I hired a video recorder and taped myself doing a striptease for him with the works: costume and music. I sent it via express post.

As he lived in a remote area, the package took more than a day to arrive, much to my anxiety. Finally, he got it. He rang as soon as he got the parcel and talked to me as he was attempting to get it to play. To his dismay it wouldn’t play in his video machine, no matter how hard he tried.

I couldn’t believe it! I half wondered whether he had seen it and was just trying to spare my feelings, but he sounded genuinely disappointed. Out of respect for me he destroyed the tape so that there was no chance of it getting into the “wrong hands”. I didn’t know whether to laugh or cry with relief. Someone was sure looking out for me. I was lucky enough to escape with my dignity and a true friend. And to this day we have never met!

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Pick me ups

Judy Davie

I’m a nurse who does a lot of shift work and very often I feel tired. I find that I tend to eat a lot of sugary things as a ‘pick me up’. I am slightly overweight but would love to learn more about healthy eating and incorporate changes that will lead to my mental and physical wellbeing for the future. What would you suggest?

We use food as fuel for energy, which is why people typically consume more kilojoules when they are tired. The foods we tend to choose are those which the body converts quickly for energy. High GI carbohydrates like bread, biscuits, cakes, etc, are easy to find and provide a near-immediate energy boost. The downside is that it’s quickly followed by an energy slump as our blood sugar levels drop, so we eat some more, the cycle continues and we grow fat and feel dreadful!

The trick is to anticipate the problem and plan to prevent it.

Shift workers are (quite understandably) notorious for this pattern of poor eating, with meal patterns constantly thrown into chaos.

What you need to do is plan what you are going to eat each week, factoring in the shift work and working around a few golden rules for weight loss and improved health and energy. It will require extra work but the rewards will certainly outweigh the effort. Just give it a couple of weeks and see for yourself.

Regular exercise

Regardless of the time of day or night,* a good walk before or after work will help boost your metabolism and energy level.

*Make sure you walk in a well lit, safe place if walking at night.

Regular eating

Regardless of the time you eat, you must feed your body regularly and minimise snacking. Allow at least three hours between each meal and two hours before going to bed without eating. Using this as your guide, plan around your shifts and work out when you are going to eat.

Careful food choice

No surprises here. It’s out with the cakes and biscuits and in with more lean protein for satiety, low GI carbohydrates for energy and fibre and good fats for mental health.

Balance your meals to include some protein (eggs, yoghurt, skimmed milk, fish (canned in spring water is excellent and very transportable), chicken, and lean meat with low GI carbohydrate (wholegrain bread or crackers, wholemeal pasta, barley, bean thread noodles, oats or muesli, chickpeas, kidney beans, lentils) and good fats (avocado, olive oil, nuts and seeds) and most importantly, plenty of vegetables and fruit.

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‘I hate cooking’

Judy Davie

I hate cooking and don’t like vegetables. Would I lose weight by taking those meal replacement drinks?

Theoretically, yes, but in practice it’s most unlikely. Why? Because you, like the other 99.9 percent of quick-fix dieters, will most likely get bored with the same meal for breakfast, lunch and dinner and give up. Once you give up (again, like 99.9 percent of quick fix dieters), you’ll probably want to satisfy your taste buds with everything you’ve denied them — until you’re even bigger than when you started.

Consider the child who never learns the skills of reading and writing. For the rest of his/her life they are disadvantaged. Similarly, you will always be disadvantaged until you learn good eating habits or skills. The person with poor eating habits is more likely to fall prey to disease later in life than someone who eats well. And as the metabolism slows through hormonal change, weight will continue to increase. Not only that, there’s absolutely no pleasure in a lifetime of on-again, off-again dieting.

The radical diet (for instance, the cabbage soup diet) is only effective in emergency situations, for example, prior to surgery when an extremely overweight person is at risk going under the anaesthetic. The risk of carrying the excess weight far outweighs the risk associated with the method of weight loss.

Food is much more than energy. It contains numerous micronutrients — for instance, vitamins and minerals essential for healthy life. The nutrients you receive from a well-balanced diet control every single bodily function, from the head to the toes. It affects cramps in your toes, inflammation in your joints, the strength of your bones, the speed of the metabolism, lung function, heartbeat, memory, even hair loss. Every cell, tissue and organ is in some way influenced by what goes in the mouth and what comes out (or doesn’t) the other end!

Like learning to read and write, there’s no quick fix. Start today and learn to like vegetables — like wholegrain foods, they provide fibre and play a vital role in the body’s elimination process. You can’t hate all veggies. Experiment with different cooking methods. Perhaps take up a short cooking course to learn a few basic skills. You don’t have to eat something different for every meal, but variety with one meal a day keeps the metabolism stimulated and should be pleasing enough to keep you motivated.

  • Eat three meals a day — breakfast and lunch could be the same if it’s easier to manage, but vary the dinner.

  • Eat a maximum of two snacks a day: a small handful of mixed unsalted nuts with a few apricots; a piece of fruit; a small piece (30g) of cheese with a wholegrain cracker or oat biscuit; one skimmed milk coffee.

  • Drink water throughout the day.

  • Stop eating anything three hours before going to bed.

  • A multivitamin is a useful supplement to take in conjunction with a balanced restricted diet.

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30 minutes a day to a new you

Diet Club

Seven years ago I experienced an agonising collapsed disc in my lower back. After 18 months of rehabilitation, walking in water, gentle stretches, physiotherapy, patience and persistence, I slowly got my life back to normal. But there were ongoing problems with my back — just doing a simple task like putting something in the bin, I’d feel my back go and be back on painkillers again.

I was determined to stop this from recurring and my husband said it would be great if I started exercising. So every morning after I dropped my child off at school, I went down to the river and began to walk, from Mondays to Fridays. I started off gradually — if there was any discomfort I’d slow down to a comfortable pace, but I walked for 40 minutes. It took three months before I noticed the weight dropping off. I was sleeping through the night, felt more confident, people said I looked younger and healthier and this really motivated me to continue.

It has been 10 months since I started my daily walk, I now do the course in 30 minutes, have gone from a size 14 to a size 10 and feel fantastic, light on my feet, (my boobs have shrunk and I can see my feet!) I have all this energy and people say I look 15 years younger! The exercise has strengthened my stomach and back muscles and I have been taking a daily glucosamine tablet, which people with arthritis can use (if you don’t have an allergy to seafood). I watch the amount of salt, sugar and fat in my diet, eat at approximately the same time each day and have an occasional chardonnay. The daily walk is my time, my little holiday to clear my mind. I experience very little stress, I feel more feminine, take a lot of pride in my appearance and look forward to having a fun life with family and friends! So ladies and gentlemen, look after your body and mind — just 30 minutes a day will do wonders for you! Go for it!

Dianne Mazur

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