Sleep More - Weigh Less!

I really like it when an article I read really hits home and is very relevant to the clients I am working with. Sleep, or lack of it, plays a major factor in our everyday health and can play a crucial part in a weight loss diet. At the moment, I have a client who is finding it very hard to lose weight purely because she is surviving on around 3 hours sleep every night. Doctors find it very easy to throw sleeping tablets at a problem which is probably caused by a hormone imbalance or insufficient melatonin in the body. So if you are having problems sleeping a naturopath or hormone therapist would definitely be a better option. Also, don't forgot the circadian rhythm. All animals have a daily rhythm whereby they go to bed at a certain time and get up at a certain time. The body is the most happy when this rhythm is maintained. For example, if you go to bed at 10pm every night and get up at 6am every morning your body will be very happy that you are getting 8 hours sleep every night and it knows exactly when to sleep and when to wake up. Of course, in an ideal world, we would be able to maintain this at the weekend as well as during the week - yeah right! I don't think anyone I know will go to bed and get up at the same time 7 days per week! Think about it - it probably is the major factor in that horrible "ugh" feeling on a Monday morning (that and the alcohol units consumed - but that's another article!). Check out the link below for all of the info related to helping weight loss by sleeping more.

articles.mercola.com/sites/articles/archive/2010/10/20/sleep-more-lose-weight.aspx

Swap to Brown Rice for a Healthy Heart

Hello.

We swapped to brown rice around 6 months ago and haven't looked back since. All white carbohydrates including rice, bread and pasta are all pure energy and not much else, so swapping to the nutritious and fibre-filled brown counterpart is a very sensible idea. I found the whole grain rice too gritty and it takes around a fortnight to cook but it seems that brown rice is better for you anyway - woo hoo! See below for lots of big words from the experts!

Brown rice boost to heart health
Brown rice is often thought to be healthier than its white counterpart because of its higher fibre content, and researchers have now furthered its credentials with claims that it also has the power to fight cardiovascular disease.

When brown rice is polished to make white rice, the nutritionally beneficial subaleurone layer, which contains oligosaccharides and dietary fibres, is stripped away.

A team of US and Japanese researchers says that the subaleurone layer – between the white centre of the rice grain and the brown outer husk – may provide protection from high blood pressure and hardening of the arteries (atherosclerosis) by working against angiotensin II, an endocrine protein which promotes these conditions.

Satoru Eguchi, Associate Professor of Physiology at the Cardiovascular Research Centre and Department of Physiology at Temple University School of Medicine in Philadelphia said, ‘Our research suggests that there is a potential ingredient in rice that may be a good starting point for looking into preventive medicine for cardiovascular diseases. We hope to present an additional health benefit of consuming half-milled or brown rice as part of a regular diet.’

Source: The Federation of American Societies for Experimental Biology

Beware of the Tofu!!

Hello.

I have read many articles recently and had a very interesting conversation with one of the health experts at FILEX last year about the health, or indeed unhealthy, affects of Soy products. Living in Asia, most of us eat a lot of tofu and I know many of my friends children who use soya milk as an alternative to cow's milk. There is a lot of evidence out there which confirms that unfermented soya products e.g. tofu, soya milk, soya cheese, soya yoghurt etc interfere with the balance of our hormones. I have taken this information seriously as my own daughter is lactose intolerant and was enjoying soya milk on a daily basis. I have now changed to rice milk (please don't let me read any articles on that one!). Please look at the link below and make up your own mind.

articles.mercola.com/sites/articles/archive/2010/10/13/soy-controversy-and-health-effects.aspx

Let me know what you think.

Tomato, Zucchini and Oregano Slice

Hello. Here is another super yum recipe from Australian Women's Weekly. It's great warm or cold and can be made the night before for a yummy lunch at work. It's also healthy, low fat and very easy to make.

Tomato, Zucchini and Oregano Slice

125g cherry tomatoes

1 egg

3 egg whites

1/3 cup (65g) low fat cottage cheese

1 clove garlic, crushed

1 small zucchini (90g) grated coarsely

2 tablespoons coarsely chopped fresh oregano leaves

30g baby spinach leaves

1. Preheat oven to 200C/180C fan-forced. Line an 8cm x 21cm loaf pan with a strip of baking paper.

2. Place tomatoes in pan. Roast 10 minutes.

3. Meanwhile, combine egg, egg whites, cheese and garlic in medium jug.

4. Remove tomatoes from oven; reduce oven temperature to 160C/140C fan forced.

5. Sprinkle tomatoes with zucchini and oregano; pour over egg mixture. Bake about 25 minutes or until set.

6. Serve slice with spinach.

Enjoy!

Make your workout more efficient

Hello.

Here is a very interesting article about making your workouts more effective. This is the way I train most of my clients i.e. resistance training mixed in with bouts of short burst anaerobic exercise and longer bouts of recovery. It's effective and a great way to lose weight. I have read quite a few articles recently on the same subject and most experts agree this is a much more effective and efficient way to work out compared to long repetitive cardio sessions.

http://fitness.mercola.com/sites/fitness/archive/2010/10/05/dont-make-these-mistakes-with-your-workouts.aspx

Hope you enjoy the article and let me know if you try it.

Great iphone app for runners/walkers/cyclists

Hello.

I have just tried out a fantastic iphone app called GPS MotionX. A client of mine recommended it and I love, love, love it!! It has a track recorder on it, which tells you time, how fast you are going, your average speed and how far you have travelled. It evens has the map with the route you took. You can save all of this information into your phone and even share it with your friends on twitter and facebook. There's even a button for controlling your ipod at the same time. Very funky indeed and only costs $3.99.

It gave me some very interesting information i.e. I am running further than I realised and much faster, but probably way too fast to increase my distance so will try to slow it down next time and I may not collapse at the end - very useful!

Check it out.

Growing old gracefully

Hello.

One of my clients recommended this website. It is really interesting, and is packed with nutritional information. I tried the nutritional typing questionnaire and came up as a 'Mixed Type' which means I'm suited to veggies mixed with meat. It has lots of anti aging tips so check it out!

www.huffingtonpost.com/dr-mercola/if-you-want-to-age-gracef_b_700335.html

Grab A Beetroot-Ade!

A few of my clients and friends are currently taking part in iron man/woman activities marathons and triathlons so they may find this article useful.

It looks like the Aussie love-affair with the humble beetroot may be able to reap its rewards on the sports field, with a recent UK study showing that beetroot juice may increase stamina and endurance by up to 16 per cent.

Researchers from the University of Exeter found that nitrate in beetroot juice reduced the intake of oxygen by a higher degree than other known methods.

Eight male study participants between the ages of 19 and 38 drank half a litre of organic beetroot juice daily, for six days, after which they completed a selection of tests on an exercise bike. The results were measured against the findings of the same tests when conducted using a daily placebo in place of the beetroot juice.

After consuming beetroot juice, the participants cycled for an average 92 seconds longer (16 per cent) than they did after drinking the placebo beverage, and also displayed a lower resting blood pressure.

Study author, Andy Jones, a professor in the university's School of Sport and Health Sciences, said "Our study is the first to show that nitrate-rich food can increase exercise endurance'.

Warm Tandoori Chicken Salad

Super low fat and super yummy courtesy of WeightWatchers.

Warm Tandoori Chicken Salad

1/3 cup (95g) skim-milk natural yogurt

1/3 cup coarsely chopped fresh coriander

2 tablespoons lemon juice

6 small pappadums (20g)

280g chicken tenderloins

2 tablespoons tandoori powder (or tandoori paste bought from the supermarket marinated with yogurt as per instructions on jar)

cooking-oil spray (no need if marinated from jar)

100g baby spinach leaves

1 lebanese cucumber (130g), halved lengthways, sliced thickly

125g cherry tomatoes

1. Combine yogurt, coriander and juice in small bowl.

2. Cook pappadums in microwave oven on Medium (50%) for about 40 seconds; break into pieces.

3. Sprinkle chicken with tandoori powder, spray with cooking oil. Cook chicken on heated grill plate (or grill or barbeque). Slice thickly.

4. Combine spinach, cucumber and tomatoes in medium bowl; add chicken. Serve salad sprinkled with papadums, then drizzled with coriander yogurt.

Tasty!

Olive Oil

I've attached an article from my Australian Fitness Network publications highlighting the health benefits of olive oil. Dr Oz on Oprah recommends a tablespoon of olive oil per day for good health (it must be cold extra virgin olive oil - if you heat it, it loses it's benefits). I know the weight watchers among you will be dubious, but when I am trying to lose a couple of kilos, I focus on healthy eating and will include healthy oils in my diet e.g. avocado, olive oil etc. My favourite salad dressing is one part olive oil, mixed with one part lemon juice - it's yum!

Olive oil may be key to heart health
The Mediterranean diet has long been touted as having numerous health benefits, which have been attributed to its high levels of fresh fish, fruit, legumes and olive oil. According to a new study, however, it may be the olive oil, more than the other ingredients, which is the key to its respected dietary credentials.

Researchers from the University of Cordoba in Spain have suggested that the heart benefits of the diet may be due to phenol compounds in virgin olive oil which repress genes that promote inflammation.

A team led by Francisco Perez-Jimenez of the University of Cordoba researched how diets rich in phenol compounds such as olive oil affected the gene function in 20 study subjects with metabolic syndrome, a combination of medical disorders which put people at risk for heart disease and type 2 diabetes.

Commenting on the study, Perez-Jimenez said, ‘These findings strengthen the relationship between inflammation, obesity and diet and provide evidence at the most basic level of healthy effects derived from virgin olive oil consumption in humans’.

Source: BMC Genomics

From Couch Potato To Triathlete

Hello!

I am finally back to blogging! A couple of my clients are doing mini triathlons in a couple of weeks (you go girls!!) and they recommended a really cool site for beginner exercisers. You may not be keen to do a triathlon but the basic principles also apply if you want to become a runner, biker or swimmer and don't know where to start. Check out www.beginnertriathlete.com. It's a very cool site. Let me know what you think.

The Weight Is Over

I found this really interesting article in the "Healthspan" magazine by Professor Greg Whyte, a professor of Sport and Exercise Science at Liverpool John Moores University. I personally think too many people focus on cutting out calories (to an extent where their metabolism slows considerably) and not on how much activity they can do in any given day.

The 'fitness not fatness' message has re-drawn the health landscape and finally, physical activity is becoming recongnised as a fundamental part of health. It is somewhat ironic that the ancient Greeks recognised the importance of physical activity for health yet it is only in the past few years that governments have placed exercise on the health agenda.
Controlling body weight is important as there is a proven link between obsesity and a range of chronic diseases including diabetes, coronary heart disease and some cancers. Despite knowledge that weight control is a balance of energy consumption (eating) and energy expenditure (physical activity), the 'battle of the bulge' has focused on calorie restriction (dieting) for over 2 decades, with limited success. Indeed recent evidence suggests that the British are getting fatter despite a reduction in the average calorie consumption. The primary reason for this lack of success is due to the rapidly decreasing levels of physical activity. Dieting alone is rarely effective in controlling body weight. In fact only 10% of dieters manage to maintain their weight loss in the long term. In addition, this binge dieting culture can have negative health consequences as a result of malnutrition, particularly a lack of micro-nutrients (i.e. vitamins and minerals). Nutritional supplements are an integral part of diet plans as calorie restriction often leads to an imbalanced diet.
In contrast, a growing body of evidence is reporting that being fit is far more important for health than being thin. Research in the 1990s - and now supported from work across the world - suggest that being 'fat and fit' is associated with lower incidence of chronic disease than being 'thin and unfit'. A recent study in the USA stated that obese subjects who were fit had a lower risk of dying than normal-weight subjects who were physically inactive. So, even if you have a normal weight you are only protected against chronic disease if you are physically active. In other words, a diet of physical activity is the key to a healthier, longer and more enjoyable life irrespective of your weight.
Obesity is a physical sign, a symptom, of inactivity. 'The Obesity Epidemic' should be renamed: 'The Inactivity Epidemic'. A shift in our focus of attention to increasing physical activity will not only address the issue of obesity but we will also obtain all of the positive physical and psychological health gains and improve our quality of life.
When we talk about physical activity, think not only about those periods of prescribed exercise such as walking the dog or going to the gym but also think about the huge amounts of time between these relatively short episodes of exercise. Recent evidence suggests that sedentary behaviour - 'too much sitting' - is associated with chronic disease. In brief, being as active as possible throughout the day is the path to better health..
While the importance of physical activity for health is now gaining prominence, be careful not the throw out the proverbial ' baby with the bath water'! A balanced diet is an essential part of a healthy lifestyle and should remain high on your health agenda. Attaining a balanced diet with the appropriate levels of nutrients can be difficult, particularly if you are restricting calories to lose weight. Focussing on a broad ranging diet, including all major food groups and the use of nutritional supplements where needed, will support your new improved exercise diet and ensure optimal health. Remember, the health diet is a diet for all; you are not protected just because you are a normal weight.
Over 2 decades ago fatness was the crowned king in the fight against chronic disease and there grew the dieting empire that has dominated our lives. The reign of fatness has now come to an end and the new rightful leader in the promotion of health is FITNESS. Improving fitness through increased physical activity reduces the incidence of chronic disease, and not only lengthens but increases the quality of life.

In other words, try to focus on how much activity you can do every day. Take the stairs instead of a lift, walk to the shops instead of taking the car or use public transport (it's more enviromentally friendly anyway), take some of the chores back from your helper! You will find that your weight problem will no longer be a problem!

Go Nuts!

A lot of people over the years have asked me what are the best snack choices to make. I personally snack once or twice a day if I am having a very busy and physical day, and I usually go for nuts first! I love walnuts, hazelnuts, almonds and pine nuts and mixed with a little dried fruit and seeds they make a tasty, healthy and nutritious snack. However, my clients usually question the nuts option due to impression that they are full of nasty fat.

In order to answer some of those nutty questions, I found this really interesting article about nuts in my 'Australian Fitness Network' magazine. It's written by Lisa Yates who is a dietician for Nuts for Life (www.nutsforlife.com.au) and I am sure it will convince you that nuts are the healthy way to go.

Myth 1: Nuts are high in fat and should be avoided

The Truth: Typically, tree nuts (almond, Brazil nut, cashew, chestnut, hazelnut, macadamia, pecan, pine nut, pistachio and walnut) contain between 50 and 74 per cent fat, with the majority being the healthy monounsaturated and polyunsaturated fats like those in olive oil, avocados and fish. These fats can help lower blood cholesterol levels. Like grains, vegetables, fruit, olive oil and avocados, nuts are an integral part of the traditional Mediterranean diet, considered to be one of the healthiest in the world.

Myth 2: You can't eat nuts on a weight management diet

The Truth: Studies show that regularly eating nuts can actually help to achieve and maintain a healthy body weight. The protein content (typically 9 to 20g per 100g) and fibre content (typically 5 to 10g per 100g) of nuts helps satisfy hunger for longer, reducing appetite. Eating a handful of nuts (30g) can reduce appetite and result in less food being eaten later in the day, helping reduce overall daily kilojoule or energy intake. In addition, the fat in nuts helps release satiety hormones in the gut which also helps control appetite.

Myth 3: Salted nuts - good or bad for you?

The Truth: Nuts in their raw unsalted form are most commonly recommended for healthy eating. Most Australians consume too much salt in their diets, however for some active individuals who have significant sodium and electrolytes losses, eating a handful of salted, dry or oil roasted nuts may help replace electrolytes such as sodium, potassium and magnesium, as well as being a tasty way to refuel after training or competition. Raw nuts typically contain 1 to 11mg per 100g of sodium, whereas the salt content of salted, roasted nuts can vary depending on what manufacturers add. If you tire of the sweet flavour of sports drinks, a handful of salted nuts could be a good substitute. And if you can't face another tin of tuna this week, it's worth bearing in mind that the high protein content of nuts may also help repair and build muscle following resistance or weight training.

What does a handful of nuts (30g) look like?

30g of nuts equals:

• 20 almonds
• 10 Brazil nuts
• 15 cashews
• 4 chestnuts
• 20 hazelnuts
• 15 macadamias
• 15 pecans
• 2tb pine nuts
• 60 pistachios in shells for 30g of kernels
• 10 whole walnuts or 20 walnut halves
• a small handful of mixed nuts

In addition to the healthy fats, protein and fibre:

• A handful of mixed nuts provides 20 per cent of the recommended daily requirement for Vitamin E, an antioxidant that helps protect the body from free radical damage.
• A handful of almonds, Brazil nuts or cashews provides more than 75 per cent of the recommended daily requirement for magnesium, an essential mineral for nerve and muscle function and for strong bones.
• A handful of almonds, cashews or pecans provides more than 15 per cent of the recommended daily requirement for zinc, an essential mineral to support a strong immune system and assist in skin healing.
• Almonds, Brazil nuts, walnuts, hazelnuts, pine nuts and pistachios contain the amino acid arginine, which helps keep blood vessels healthy.
• Almonds, cashews, pistachios and pecans contain natural plant sterols, substances found in plants that reduce cholesterol absorption from the intestine.
• Studies show that eating a handful of nuts 5 to 7 times a week can halve your risk of developing heart disease. The National Heart Foundation (Australia) recommends snacking on plain, unsalted nuts as one way to help lower blood cholesterol levels and maintain a healthy heart.

After training, or throughout your working day, you will often be tempted to snack. In itself, snacking is not a problem, but the food often chosen - highly processed products purchased from vending machines - can be far from ideal. Therefore, try to keep a small tub of nuts on your desk, in your training bag or in your car.

A handful of nuts can also be used when cooking to add taste and crunchy texture to a number of dishes. For example,

• Munching on pistachios as a pre-dinner appetiser.
• Sprinkling almonds or cashews through a stir fry.
• Roasting chestnuts or pine nuts and tossing them through a salad.
• Crumbling pecans or walnuts into yoghurt to serve with fruit.
• Crumbling macadamias or pistachios onto grilled fish.
• Making a great pesto by blending pistachios, pine nuts or macadamias with fresh herbs, parmesan and a little olive oil.
• Bring back the Waldorf Salad - lettuce, apple, walnuts and dressing.

So what are you waiting for, GO NUTS!

How to Boost Daily Energy Expenditure and Metabolism to Aid Fat Loss

Energy. It's what your body uses to live. I can be neither created nor destroyed - it can only change its form. All energy comes from the sun as solar energy and is converted into chemical, mechanical or electrical energy for various uses by the body.

The process is:

Plants covert solar energy to chemical energy -> we get hungry and eat plants and animals -> we obtain chemical energy stored in the form of carbohydrates, fats, protein and even alcohol.

Our body's use of energy can be equated to that of putting petrol in a car. The more you drive your car (move your body), the more fuel (energy) you will use. However, in today's society where the remote control is king, we are putting more energy into our car (body) than we require and we end up storing lots of fat!

Metabolism is the process by which carbohydrates, fats, proteins and alcohol are broken down by our bodies to provide energy. You can think of your body as a fire, which constantly burns fuel. Our fuel burns in the following ways:

• Carbohydrates e.g. fruit, vegetables, soft drinks, pasta, rice, bread, cereals. Burns like paper and is the body's preferred fuel source.
• Fats e.g. butter, cream, cheese cakes, pastries, chocolate, oils and avocado. Burns slowly like logs on our fire and produces lots of sustained energy.
• Protein e.g. meats, dairy, poultry, nuts, breads. Burns like a brick on a fire. It's our last resort for energy production, but is very important for building and repairing tissue such as muscle, hair, nail and skin.
• Alcohol Burns like petrol - wow! If it's present in your body, the body will use it first primarily because it wants to get rid of it!

Now we have the facts, lets burn some fuel! How do we ensure we burn more fuel than we consume? Here are some tips:

Increase your Incidental Exercise

In the developed world the majority of the population are becoming more and more overweight. This is due to our reliance on labour saving devices such as remote controls, washing machines, cars, escalators etc. As an expat living in Asia, we have the added problem of having domestic help which reduces the workload even more. We can greatly increase our everyday energy expenditure, by simply moving more in our everyday lives. For example, a busy business executive may find it difficuel to find time to get to the gym for a workout, but there are many things she could do to boost her daily energy expenditure, e.g. walk to work, use the stairs instead of lifts, get off the bus or train one stop early, go get her own tea or coffee! I remember moving from Jakarta, where I had a driver to Kuala Lumpur where I drove myself. I lost 4kgs in 2 months because I was now parking the car and walking to wherever I was going instead of being dropped off at the door. 4kgs!!! Can you think of any ways that you could boost your energy consumption today? Maybe you could walk the dog (instead of having the helper do it) or walk to get your groceries or play ball with your kids. Look at these activities as an opportunity to burn energy rather than an inconvenience.

Increase or Start Your Planned Exercise

This is the exercise we plan into our lives with the specific purpose of improving our health and fitness. These activities can by undertaken in a gym, swimming pool, outdoors, on a golf course and include walking, running, swimming, cycling, tennis, rowing, dancing etc. It is recommended that a minimum of 100 minutes per week is set aside for cardiovascular (huffy puffy) exercise to maintain a general level of fitness and to keep our heart and lungs healthy. This can be broken down into a variety of time periods e.g. 5 x 10 mins, 2 x 50 mins, 10 x 10 mins. The health benefits will be the same.

Did you know that a person with good cardiovascular fitness will burn more fat than an unfit person even when they are sitting watching TV!

Start a Weight Training Program

Muscle requires fuel to survive. Every pound of muscle you can gain or put on, burns up an extra 70 to 120 calories per day, therefore increasing your metabolic rate. Heavy strength training programs can increase your metabolic rate by up to 2% in as little as 10 weeks of training. Ladies, don't be afraid to gain a little muscle. Where do you think the tone in your arms and legs come from? It's your muscles increasing in size! You don't have to look like a body builder to get the benefits.

Did you know that the more muscle mass you have on your body, the more fat and glucose is used at rest, during exercise and even when you sleep!

Maintain a Healthy Diet

It's a very simple concept. If the energy we put into our bodies is higher than the energy we use, then we will store energy in the form of fat and our body weight will increase. However, it would be unwise to go on a crash diet or fast as this would decrease our metabolism. This is why it is very important to maintain a healthy diet where we eat regular meals, especially breakfast.

In summary:

• Cut down on sitting, internet surfing and remote control worship
• 2-3 times every week do strength training - aim to get stronger.
• 3-6 times every week do some huffy, puffy exercise - aim to get fitter.
• Everyday - walk the dog, take the stairs, play with the kids, walk to the shops, MOVE YOUR BODY!

Minestrone Soup

Eating soups and salads are a great way to lose weight and to eat your 5 different types of vegetables a day. However, when choosing a salad or soup beware of some of the more fattening ingredients. For example, I would not consider a caesar salad a low fat option as it often includes bacon, croutons, lots of cheese and a creamy dressing (definitely not a health food!!). So when eating in restaurants, check the ingredients in your salads and soups before taking that option.

I've found 2 great healthy recipes from Jamie Oliver, who is always a hit in our house. Here they are....

Early Autumn Minetrone Soup

• 200g cannellini or borlotti beans, fresh, or dried and soaked overnight
• 1 bay leaf
• 1 tomato, squashed
• 1 small potato, peeled
• sea salt and freshly ground black pepper
• olive oil
• 4 rashers smoked pancetta or bacon (I think the additional fat in this recipe is far outwayed by the health benefits of the other ingredients!!)
• 2 small red onions, peeled and finely chopped
• 2 carrots, peeled and chopped
• 2 sticks of celery, trimmed and chopped
• half head of fennel, chopped
• 3 cloves of garlic, peeled and finely chopped
• a small bunch of fresh basil, leaves and stalks separated
• 2 x 400g tins of tomatoes
• a glass of red wine
• 2 small courgettes, quartered and sliced
• 200g chard or spinach, washed and roughly sliced

Add your fresh or dried and soaked beans to a pan of water with the bay leaf, squashed tomato and potato - this will help to flavour the beans and soften their skins. Cook until tender - check by tasting. They must be soft. Dried beans can take up to an hour, but check fresh ones after 25 minutes. Drain (reserving about half a glass of the cooking water), and discard the bay leaf, tomato and potato. Now season with salt, pepper and a spash of oil.

While the beans are cooking, make your soffrito. Heat a good spash of olive oil in a saucepan and add the chopped pancetta/bacon, onions, carrots, celery, fennel, garlic and the finely sliced basil stalks. Sweat very slowly on a low heat, with the lid just ajar, for around 15-20 minutes until soft, but not brown. Add the tomatoes, courgettes and red wine and simmer gently for 15 minutes.

Now add the chard or spinach, stock and beans. Put the dried pasta into a polythene bag, squeeze all the air out and tie the end up. Bash gently with a rolling pin to break the pasta into pieces. Snip the end off the bag and empty the contents into the soup. Stir and continue to simmer until the pasta is cooked.

If the soup is looking a little too thick, add more stock or some reserved cooking water to thin it down. Taste and season with salt and pepper.

Jamie adds to sprinkle with basil leaves (great), extra virgin olive oil (not great) and parmesan cheese (definitely not great!)

Moorish Crunch Salad

• 300g carrots pealed
• 150g radishes
• 2 crunchy eating apples
• 1 small handful raisins or sultanas
• 1 handful of fresh parsley, roughly chopped
• 1 handful of fresh mint, roughly chopped
• 2 tablespoons sherry or red wine vinegar
• 4 tablespoons olive oil
• 1/2 tablespoon tahini
• Sea salt and freshly ground black pepper
• 2 tablespoons sesame seeds, toasted in the oven

(Sorry Jamie, I have halved the oil, vinegar and tahini for a healthier option).

First of all, finely slice your carrots into matchstick-sized batons. Finely slice your radishes - you can leave a little of the tops on if you like. Quarter your apples, remove the cores and finely slice. Add all these to a bowl with the rest of the ingredients, apart from the sesame seeds. Toss together, carefully checking the seasoning, and serve with the sesame seeds sprinkled over the top. Eat straight away. Serve with grilled chicken or fish.

Fats - The Good, The Bad and The Ugly

In our svelte-conscious society, most of us think of fat as a form of toxic waste. However, you need fat for insulation, for hormone production, to maintain your cell membrane structure, to metabolize fat-soluble vitamins, and for endurance in exercise.

Fat provides twice the calories per gram as carbohydrates or protein, which is why weight-watching individuals wisely try to avoid it. But in studies of differing fat content in diets with the same total calories, the people who consumed a moderate amount of fat performed 14 percent better in endurance than the low-fat group.

The minimal level of body fat for health is 5 percent for males and 12 percent for females. While the American Dietetic Association recommends a diet of 25 to 30 percent fat, and, even though it sounds like heresy, you should consume 20 to 30 percent of your calories as fat, the average American consumes over 40 percent of their calories in fats! Even so, it's the type of fat we eat that's the problem, not the fat per se. Other parts of the problem include the size of the portions and the amount of food that is highly processed and sugary.

Seveny to 80 percent of your fats should come from the mono or polyunsaturated variety.

The bad fats you want to avoid are saturated, meaning that they have as much hydrogen molecules as possible. These are butter, margarine, and other animal fats. They congeal at room temperature, which give you some idea what they do in your coronary arteries.

These fats affect the way we make prostaglandins, the hormones that regulate inflammation. A meal high in saturated fat increases the inflammatory proteins associated with heart disease, and this elevated level can last for 3-4 hours. Inflammation also negatively affects your muscoloskeletal tissues in dozens of ways.

The very worst fats are the partially hydrogenated or hydrogenated fats, also known as trans fats, created when hydrogen has been added to vegetable oil to increase the shelf life and flavor stablility of foods such as cookies, crackers, and margarine. Trans fats lower the "good" cholesterol (high density lipoprotein, or HDL) and increase the "bad" cholesterol (low density lipoprotein, or LDL). They make the arteries more rigid, cause them to clog, and contribute to type 2 diabetes. So what's good for shelf life is very bad for your life.

The monounsaturated fats (so called because they have one double chemical bond) found in avocadoes, olive oil, peanut oil, flaxsees oil, and canola oil are actually good for you. They can even help you burn off stored body fat. In a 30 week study, people eating peanuts actually lowered their blood levels of triglycerides, the chemical form fat takes en route to your fat cells.

Even more beneficial are the polyunsaturated fats (meaning they have 2 or more double bonds). These are linoleic and linolenic acid, also known as omega-6 and omega-3 fatty acids. We call these "essential fatty acids," not just because we need them, but because our bodies don't produce them. The have to be part of our diet.

The essential fatty acids are vital for maintaining a healthy frame, and they can be a major boost for individuals troubled by arthritis, tendinitis, and other joint problems.

We normally get plenty of omega-6 (linoleic) in what we eat. It's found in all vegetable oils, such as safflower, sunflower, and corn oils, most grains and beans, as well as poultry and eggs.

The one we need to eat more of is omega 3 (linolenic). Omega-3 is a natural lubricant for the articular surfaces of your joints, as well as for other gliding surfaces such as tendons and bursae. It's found primarily in cold water fish - salmon, sardines, mackerel- but one type is found in dark green leafy vegetables, as well as flaxseed oil, pumpkin, soy and canola oil, and walnuts. Wild game such as venison and buffalo are also good sources of omega-3s.

The health benefits of omega-3 first came to light in the 1970s, when scientists studying the Inuits in Greenland found that those native people suffered far less from coronary heart disease, arthritis, diabetes mellitus, and psoriasis than did Europeans, even though their diet was loaded with fat. Eventually researchers realised it was the omega-3s that gave the Inuits protection from these "diseases of affluence".

Many studies have shown that participants with inflammatory diseases reporting less joint stiffness, swelling, tenderness, and overall fatigue when taking omega-3s. Research also shows that getting more omega-3 fatty acids enables participants to reduce their use of nonsteroidal anti-inflammatory drugs (NSAIDS).

The typical American diet has about a 20 to 1 ratio of omega-6 to omega-3 fatty acids, but a one-to-one balance is the ideal.

Improving that balance means replacing vegetable oils - safflower, sunflower, corn - with olive oil. This is especially important if you have any forms of inflammation, including aching joints.

Barring a move to Greenland to life off whale blubber, the best way to get more omega-3 is to eat salmon and other fatty, preferably coldwater fish, including herring, sardines, Atlantic halibut, bluefish, tuna, and Atlantic mackerel. The American Heart Association recommends that people eat tuna or salmon at least twice a week, although tunal increases concern about consuming mercury. As an alternative, you can supplement your diet with fish-oil capsules containing omega-3s.

Article is from "Framework" by Nicholas A. Dinubile, MD

Oriental Steamed Fish with Ginger, Soy and Sesame

I love Delia Smith. Her recipes books are excellent and, if I stick to the instructions, they always turn out well. The only problem is she loves butter!! Here is one of her healthier recipes from "The Delia Collection". It's really easy and fast.

Oriental Steamed Fish with Ginger, Soy and Sesame

1 lb 8 oz (700g) lemon sole fillets, skinned and cut lengthways down the natural dividing line

2 1/2 inch (6cm) piece of roog ginger, peeled

1 tablespoon Japanese soy sauce

1 rounded tablespoon sesame seeds

3 cloves garlic

2 spring onions

1 dessertspoon sesame oil

1 dessertspoon groundnut or other flavourless oil

Juice of 1 lemon

A few outside lettuce leaves or foil for lining the steamer

Salt and freshly milled black pepper.

You will need a steamer.

Begin this by having a little chopping session. First, the ginger, which should be thinly sliced, then cut into very fine shreds. The garlic needs to be chopped small, as do the spring onions, making sure you include the green parts as well.

Now place a medium frying pan over a medium heat and, when its hot, add the sesame seeds and toast them in the dry pan, shaking it from time to time until they're a golden brown colour - this takes only 1-2 minutes. Now transfer the seed to a bowl.

Next add the oils to the pan and, over a medium heat, gently fry the chopped garlic and ginger - they need to be pale gold but not too brown, so take care not to have the heat too high. After that, add these to the toasted seeds, along with any oil left in the pan, then mix in the lemon juice, soy sauce and chopped spring onions.

Now spoon the fish, then spread three-quarters of the mixture over the surface of each skinned side, roll them up quite firmly into little rolls, then spoon the rest of the mixture on top of each roll. All this can be prepared in advance, as long as the fish is kept covered in the fridge.

Then when you are ready to cook the fish, line the base of the steamer with the lettuce leaves or foil. Now place the fish on top, cover with a lid and steam over boiling water for 8-10 minutes. Serve with steamed vegetables and (if you're including carbs) brown rice.

Avoiding Weak Links

This article is from a really good book I am reading called "Framework" by Nicholas A. Dinubile. He uses the word 'frame' to describe our bones, joints and muscles. It's a very sensible, user friendly book and gives great tips on keeping our 'frame' strong into old age. The moral of the story is - if something is niggling you, go see a professional about it!!

Avoiding Weak Links

Torn cartilage in the knee or a stress fracture can harm you, whereas a bruise and a small hematoma (swelling) from a kick will merely hurt. A certain degree of hurt is ok - it's the harm you have to watch out for.

The danger of letting 'hurt' continue until it causes harm is that, even when the injury can be 'repaired' it often leaves you with a structural flaw, a weak link, that makes you vulnerable to further injury.

We all have these vulnerabilities in our frames: structural flaws, some big, some small. Some are obvious and/or symptomatic - others quiet, asymptomatic, lurking beneath the skin, waiting for the right cirucumstance to rear their ugly heads. May stay quiet for a lifetime but all have the potential to give you grief.

Weak links come in many varieties and can be from:

• An old injury or ailment that leaves structural flaw
• Inbalances in musculature or flexibility that put stress on particular joints
• Incomplete rehabilitation of an old or new injury or ailment
• Alignment or anatomy problems
• Genetics
• Tissue changes resulting from aging or other causes
• Mindset or attitude
• Program design or exercise technique

Many injuries do not completely rehabilitate, something we call IRS or incomplete rehabilitation syndrome. It takes a lot of work to get back to 100% (or as close as possible) after an injury, and most of us stop around 80-85% when our bodies think they feel okay (i.e. when the swelling is down and the limp goes away). This is a big mistake. Playing at 80% often means reinjury.

Likewise, imbalances in strength, flexibility, or both can be a major setup for bone and joint problems. Most of us are at least a little out of balance, which is why your alignment, genetic makeup, or changes that occur from aging also create vulnerabilities in your frame. The weak links that upset me the most, and are probably the most preventable, are those we inflict on ourselves with a negative mindset or poorly designed workouts. The importance of all this is that a chain, or should I say frame, is only as strong as its weakest link. Find those weak links and toughen them, and you are ready to go the distance.

North African Spiced Fish with Cucumber Yogurt

Hello.

This yummy recipe is fast and easy. Found it in The Australian Women's Weekly cookbook titled "Fast and Fabulous Meals for Busy People".

North African Spiced Fish with Cucumber Yogurt

1 lebanese cucumber (130g)

2 teaspoons ground coriander

2 teaspoons ground cumin

2 teaspoons finely grated fresh ginger

1 tablespoon olive oil

4 white fish fillets (800g)

200ml plain yogurt

2 teaspoons finely chopped fresh mint leaves

shredded lemon rind

Grate cucumber coarsely, drain in sieve 5 minutes.

Meanwhile, combine coriander, cumin, ginger and oil in small bowl. Brush fish with spice mixture: cook fish on heated oiled grill plate (or grill or barbecue) until browned both sides and just cooked through.

Combine cucumber with yogurt and mint in small bowl; spoon over fish and sprinkle with lemon rind. Serve with stir fry vegetables or salad.

Enjoy

Eating for the Hectic Urbanite

I found an interesting article in one of my Fitness Network magazines by a dietitian named Caitlin Reid about planning a healthy diet. I've adapted it to give my working clients some useful tips on how to avoid all of the unhealthy stuff!

1. Plan your meals

Many of you will plan every last second of the day, but won't spare a thought for meals and snacks throughout the week. Planning is the first step to achieving a healthier diet. Sit down and write out a menu plan for the following week including work lunches, eating out and snacks. For those of you who have helpers cooking sit down with them once a week and ensure that all of the food they are cooking is healthy and that they understand your requirements.

2. Get Organised

With next week's meals planned, write a shopping list and schedule a trip to the supermarket. Or better yet, shop online or send your helper. Then you will not be enticed by the chocolate bars and biscuits on display. This is not only a great way to get organised for the week, but will also save you money and a well-stocked cupboard makes meal times easier.

3. Make Gradual Changes

Breaking eating behaviours and habits is not easy. If you try to make too many changes at once you will become overwhelmed and revert to your old ways. Identify the dietary changes you think you can achieve first. It may just be eating breakfast to start with and then focusing on making healthier breakfast choices. Small steps will help you achieve life-long healthy eating habits.

4. Avoid Skipped Meals

Getting up 10 minutes earlier may help you fit in breakfast or you can keep a healthy breakfast option at work if this suits you better. Set a lunch date in your calendar each day to encourage you to eat healthier. Form a lunch club with a few work colleagues and take turns bringing lunch for everyone else in the group.

5. Understand Your Environmental Influences

Do you eat from enormous plates, bowls and glasses? Is there an unlimited supply of lollies and chocolates on offer at your workplace? Does your job require you to regularly entertain work clients at restaurants? Many of your everyday habits are hidden persuaders that can make you unknowingly overeat. Identifying these habits can help you in your quest towards healthy eating. Changing your environment e.g. smaller plates or placing sweet treats at work in opaque jars, will help reduce overeating.

6. Have Ideas on Hand for Last Minute Meals

There will be times when you can't be bothered cooking a traditional, time-consuming meal. Options like baked potatoes with healthy fillings (I like tuna mixed with a little olive oil, spring onion and lemon juice, or pesto with cottage cheese), a toasted wholegrain sandwich with roast chicken (no skin), avocado and salad or 2 egg omelette with steamed vegetables are all nutritious options that can be easily prepared.

7. Choose Healthy Takeaway Options

Be mindful of portion control. Order an entree size meal with a side of salad or steamed vegetables. Be careful with sauces. Order tomato sauces as opposed to cream sauces. If you are having Indian go for the drier tandoori or tikka options instead of the very fatty saucy dishes. Avoid excessive amounts of bread or starters, particularly if you are not hungry and just ordering out of habit. Remember beer, wine, spirits, jucies and soft drinks all count towards your daily kilojoule intake.

8. Healthy Snacks to Keep on Hand

When energy levels drop, many of you may turn to the staff biscuit barrel or office vending machine for a pick-me up. The problem with this is that most of these foods are usually high in fat and sugar - the very nutrients that will make them feel lethargic a short time after they are consumed. Try keeping some of the following healthier options on hand:

• Dried fruit
• Unsalted raw or roasted nuts
• Unsalted popcorn
• Tinned tuna or salmon in spring water
• Wholegrain biscuits
• Wholegrain cereal bars
• Wholegrain breakfast cereal
• Low fat yoghurt (in work fridge)
• Roasted or tinned chick peas
• Tin of baked beans

Hopefully these tips will help you on your way to a healthier, fitter and leaner you. If you would like any help with your planning, I will be very happy to assist you.

Low Carb Recipes

Hello.

One of my clients lent me "Fabulous Food, Minus the Boombah" by Jane Kennedy. She has some really great low carb recipes which are also low in fat so you could still have your rice, pasta etc with them if that was the route you were taking. She also has a blog which also contains some nice recipes. Check out janekennedyminustheboombah.wordpress.com. Here are a couple of the recipes from the book.

Chilli, Lemon, Lime and Coconut Chicken

2 Small skinless Chicken Breast

2 Small Red Chillies, chopped

2 Cloves Garlic, chopped

3 Kaffir Lime leaves, finely shredded

Juice of 1 lemon

2 tablespoons extra-virgin olive oil

Sea Salt and freshly ground pepper

1/4 cup light coconut milk

Wrap each chicken in clingfilm and use a rolling pin or heavy can to bash it flat. Don't be too vigorous - you don't want them to fall apart. Transfer to a zip-lock bag and add all the remaining ingredients, except for the coconut milk. Leave for 20 minutes for the flavours to infuse - although 10 will do.

Heat a non-stick frying pan over a high heat, then reduce the heat to medium. Use a pair of tongs to take the chicken out of the bag, making sure you leave the rest of the marinade ingredients behind. Fry the chicken breasts on one side until they just start to brown then turn and cook for another few minutes on the other side. Lower the heat and add the rest of the marinade ingredients to the pan with the coconut milk. Simmer for a further minute, then serve with a cos lettuce salad. Serves 2.

Chicken San Choy Bau

1/2 tablespoon sunflower or vegetable oil

1 tablespoon sesame oil

1 clove garlic, finely grated

1 small knob ginger, peeled and finely grated

1/4 small red chilli, finely chopped (omit seeds if cooking for kids)

2 spring onions, finely chopped

220g chicken mince or cooked bbq chicken, shredded

6 canned water chestnuts, chopped

1/2 tablespoon light soy sauce,

4 iceberg lettuce leaves, chilled

Heat both the oils in a frying pan over a medium heat. Add the garlic, ginger, chilli and spring onions and fry for about a minute. Add the chicken mince and cook stirring, until it loses its pink colour. If using cooked chook, simply heat it through. Stir in the water chestnuts and soy sauce, and cook briefly. Spoon into the chilled lettuce cups and serve straight away. Serves 2.

Enjoy!