Dieting-tips-2

Top 5 Ways To Be A Greener Cook

Are you looking for quick and easy ways to curb the kilos? It’s time to eat clean via going green in the kitchen, baby! Sure, it ain’t easy being a greener cook in winter, when the decadent desserts scream your name and you feel like carb-loading until summer returns.

RELATED: Top Snack Hacks To Beat The 3pm Slump

Never fear, dear reader – help is at hand here thanks to Jarden Home Brands, makers of Ball brand home preserving products. Here, preserving ambassador Rebecca Sullivan (pictured) shares some healthier foodie habits we can all adopt to be more environmentally friendly:

  1. Buy local: Support a more sustainable food system by using fewer resources to move produce from farm-to-table. In fact, the closer to home the better! Shopping local also means fresher food and healthier production methods, which is handy if you’re watching your weight.
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  2. Preserve leftovers: This green kitchen method of preserving any unused leftover produce not only reduces waste, but also helps to get the most out of your food. Foods which are preserved retain their taste and nutrients and can last in freshness for up to one year, giving you plenty of time to consume them.
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  3. Grow your own: There’s so much satisfaction in growing and eating your own produce – I can personally attest to this one. Plus, this planet-saving kitchen habit will help you eat clean and green; fight the fat this winter; boost the flavour of your food; and reduce your waste by preventing you from over-buying food.
    kitchen herbs tips grow rosemary basil parsley
  4. Green grocer: Adopt more enviro-friendly grocery habits to prevent food wastage, which is incredibly problematic in Australia. The No.1 reason why food is thrown out is because we overestimate how much we need. Plan ahead: write yourself a list of only what you really need. In addition, reusable shopping bags will eliminate hundreds of plastic bags each household would ordinarily throw away each year.
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  5. Clean green: There’s a myriad of eco-friendly cleaning products on the market, so make the change and move away from heavy-duty, chemical-based cleaning products. It’s better for you and the environment, sister. And, if you want to take green cleaning to the next level, you can also clean your counters and hand-wash dishes with white vinegar and baking soda.cleaningchecklist
June 25, 2015

Are You Addicted To These Fatty Foods?

Got a sweet tooth and/or a passion for savoury, fatty foods? Easy tiger, you may be addicted to these super-sugary and high-carb treats.

RELATED: Top 5 Weightloss Superfoods You Need Right Now

Leading Sydney dietician and nutritionist and author Susie Burrell (pictured) says highly-processed, fatty, sugary foods like pizza; sweet, baked cookies; cake, ice-cream and chocolate are the most common food addictions.

food addictions, healthy eating, healthy diet
Susie, who recently launched her new program: Shape Me, The 30 Day Plan, says new research shows food addictions are becoming both increasingly common and problematic. “There is new research to show that foods that contain a mix of flavours, and ones that are high in processed carbs, can stimulate the brain in different ways and hence have a more addictive quality than other foods,” she says.

“We know obese individuals tend to need more stimulation from certain types of foods to get their satisfaction and we also know that habits and programming, for example, the types of foods we choose to eat regularly, heavily programs our food preferences.”

food addictions, healthy eating, healthy diet
So, how do we learn to put down that yummy muffin or pizza slice and pick up a carrot stick instead? I, erm, had a danish myself just this morning, eek! Susie advises these handy tips to help us battle our food addictions:

  • Be aware that certain foods will prime your brain to seek out more.
  • Choose plain foods where possible, for example: plain vanilla ice-cream over one with confectionery.
  • Always purchase portion-controlled treat sizes of desirable foods.
  • Do not buy it if you do not want to eat it!
  • Own the issue and actively manage it rather than letting it manage you.

food addictions, healthy eating, healthy diet

Top 5 most addictive foods

  1. Pizza
  2. Chocolate
  3. Chips
  4. Cookies
  5. Ice-cream

Top 5 least addictive foods

  1. Cucumbers
  2. Carrots
  3. Beans
  4. Apples
  5. Brown Rice

Susie Burrell’s new e-book Change Your Mindset And Lose Weight Fast: The Motivation You Need To Lose Weight is out now.

Images via Pixabay

March 7, 2015

Top 5 Weightloss Superfoods You Need Right Now

Are you determined to get fit and trim this year, in manner of a superhero? Look no further than your fridge, girlfriend, for you’re going to need some superfoods.

RELATED: Make 2015 A Fresh Start

Leading Sydney dietician/nutritionist and author Susie Burrell says rather than spend your hard-earned on expensive detox programs to lose weight, it might be high time for a diet overhaul.

This means investing in your health the easy way: by focusing on nutrient-rich, low-calorie superfoods which make for super-healthy snacks. Susie, (pictured) who just launched her new program: Shape Me, The 30 Day Plan, lists her favourite superfoods as: berries, beetroot, salmon, walnuts and broccoli (or broccolini).

“Superfoods are foods that are chock-full of nutrition and, in a world where many of us do not burn as many calories as we would like to eat, in order to maximise our nutrition, targeting superfoods on a daily basis is a good way to help improve our overall nutritional intake,” she says.

superfoods, weight-loss superfoods, weight loss, diets, dieting

And while overhauling your diet isn’t always inexpensive, as good-quality food can be relatively costly, especially if not in season, Susie advises we counter this by making smart choices. “Targeting a few key superfoods, in a budget-conscious way, is a good way to improve your daily nutritional intake,” she says.

“Adding in green tea, tinned salmon and frozen berries for example, won’t break the bank, but will instantly improve your intake of omega-3 fat and antioxidants.”

Let’s examine the goodness in Susie’s top picks: berries, beetroot, salmon, walnuts and broccoli.

Berries: Any berries are great for you, and taste amazing, but Susie says blueberries in particular are packed full of antioxidants, vitamin C and fibre, while also being relatively low in calories and carbohydrates. You can enjoy them as a light snack in between meals; as a fibre boost to smoothies and juices; or as a sweet treat after dinner with a little Greek yoghurt and seeds or nuts. Yum! Another good option is strawberries.

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Beetroot: This pretty purple-crimson veggie is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. Beetroots are also an excellent source of folic acid and a very good source of fibre, manganese and potassium. And, did you know? The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach. Handy tip: If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the colour.

Salmon: This yummy superfood – or should that be superfish – is packed with healthy fats and high-quality protein, plus lots of vitamins and minerals, including potassium, selenium and vitamin B12. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel and is said to be perfect “brain food”. Above all, it is salmon’s omega-3 fatty acids content which makes it particularly nutritious – health experts advise us to eat such oily fish (tuna is another) at least three times a week. It also makes for a versatile dish. Sold!

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Walnuts: These delicious, brain-shaped little pocket rockets are often called the King of Nuts for their health-boosting properties. Just ten walnuts provides a massive dose of long-chain polyunsaturated fats known to optimise the composition of the cell wall, which can allow our fat-burning hormones to work better. Cool! What’s more, they also contain cancer-fighting properties and boost both your heart and brain health. The unsalted, raw kind are obviously preferable.

Broccoli: Broccoli is an edible green plant in the cabbage family, whose large flowering head is used as a popular green veggie. And, it’s so nutritious, a slightly health-obsessed former personal trainer of mine used to advise me to eat it raw and often to ward off cold and flues. It’s said to lower cholesterol, particularly when steamed, and contain cancer-fighting properties and a wide range of phytochemicals which protect against many chronic diseases. Broccoli is also a good source of beta carotene, vitamin C, folate and fibre. Broccolini, if you prefer, is also similarly nutritious and is smaller, milder and sweeter.

Susie Burrell’s new e-book Change Your Mindset And Lose Weight Fast: The Motivation You Need To Lose Weight is out now. Visit www.shapeme.com.au or www.susieburrell.com.au.

Images, in order, via en.paperblog.com; supplied; www.livingfoodslifestyle.co.nz; and www.thankgodimnatural.com.

February 9, 2015

Top 5 Dieting Myths Dispelled

Is your head swarming with conflicting healthy eating and nutritional advice from your GP, personal trainer, friendship circle and more? It can be very hard to ascertain what’s right and complete bunkum when it comes to food, glorious food.

RELATED: Kickstart A New You With A 30-Day Dietitian Plan

Never fear, dear reader: here, leading Sydney dietician/nutritionist and author Susie Burrell, who just launched her new program: Shape Me, The 30 Day Plan, sorts fact from fiction when it comes to what we should – and should not – be putting in our mouths as we embark on a healthier, happier 2015.

Myth 1: Is eating bread really the antichrist? What if I’m trying to lose weight?

It’s not the bread, but which type and what we have it with that’s the problem. For example, thick Turkish toast with butter, or massive sandwiches and large wraps which can be equivalent to four slices of regular bread. You can easily lose weight with two small slices of Burgen Soy-Lin or lower carb bread each day.

weight-loss tips, dieting myths, bread

Myth 2: Am I failing at life if, like celebrity Sarah Wilson, I can’t give up sugar?

The thing with Wilson’s “quitting sugar” campaign is that it is based on a random set of rules and beliefs which mean you don’t quit sugar at all, but rather restrict a number of key foods that reduce carbs and calories significantly. And severe restriction always leads to deprivation and binging. A more sustainable and healthy approach is to simply cut out processed foods.

weight-loss tips, dieting myths, bread

Myth 3: Celebrity chef Pete Evans has his own TV show advocating the paleo diet. Is this now the fastest and healthiest way to lose weight?

Any diet will work if people stick to it and a couple of issues with the paleo diet is the cutting out of key food groups which can mean some nutrient groups like calcium and our B group vitamins suffer and for most people it is very difficult to sustain. I would argue, based on research, that a Mediterranean approach with lots and lots of vegetables is the healthiest way to lose weight.

weight-loss tips, dieting myths, bread

Myth 4: My GP says I should eat three big meals a day and nothing more. Is this the best way to keep the weight off?

Healthy eating is about finding out whatever works best for you, but less snacking with three-to-four meals and nothing in between is a good way to control calories and reduce the intake of little extras through the day.

snacking, healthy, weight loss, protein

Myth 5: Are treat days a slippery slope to obesity? Are treats only for toddlers, not adults?

Have treat meals, not treat days! Treat meals can include one-to-two a week and one extra – not a binge! Treat meals don’t have to spell dieting disaster. In fact, a well-structured cheat meal can help you overcome weight-loss plateaus. And, most importantly, remember it is a cheat meal, not a cheat day or a binge!

The Ultimate Chocolate Muffin Dessert

Susie Burrell’s new e-book Change Your Mindset And Lose Weight Fast: The Motivation You Need To Lose Weight is packed full of info and advice on finding and keeping your motivation, getting psychologically ready to take control of your weight and more. Visit Visit www.shapeme.com.au.

Image via pixabay.com

January 24, 2015

How To Stop Yo-Yo Dieting Forever

The vicious cycle of jumping from one diet to another is doing your body more harm than good. Rather than trying out the new trendy eating plan, stick to something stable which is catered to you and your needs.

Want to stop this cycle of yo-yo dieting forever? A few of our tips below will get your body back on track for 2015.

RELATED: Dieting Myths – Fact Vs Fiction

Long-term

Rather than thinking of losing weight in the short-term, make long-term goals for your health and wellbeing. Most women only want to have a great body, but neglect their health on this type of journey. Fill your tummy with good food which won’t cause harm like obesity and other health problems down the line.

Keep it simple

If you’ve set some difficult goals, then you’re more than likely not to achieve them. Change your diet in minimal doses, and keep it healthy, regular and simple. Little things such as cutting out soft drink, and not going back for seconds won’t cause your body to completely freak out.

Hobbies

Keep busy by meeting up with friends and taking part in activities which make you happy. This could be anything from meeting up at the local park, taking a cooking class, or even being part of a book club. Anything that will take your mind off of food is going to be better in the long-term for your health and wellbeing.

Cheat meals

Don’t deny your body from certain foods which you once loved to eat. This act of rebellion almost never works (even on those who have fantastic willpower), so designated cheat meals are your best option. Keep a few of these foods in the pantry, but don’t make it a regular thing.

No deadlines

Don’t fool yourself into thinking that weight loss is as easy as it sounds. The truth is that putting on weight is much faster than losing it; the process could take up to 6 months before your progress begins to show. Don’t let this create a friction in your weight loss journey.

No late-night snacking

Rather than opening up a bag of chips before bedtime, get into the habit of eating early. Try and have your dinner at 6-7pm; this will allow your food to digest properly throughout the rest of the evening. If you do want a snack, anything such as fruit or a light tea is perfect for curbing any late-night cravings.

Food diary

Keep a record of your daily or weekly intake in a food diet. We have the tendency to snack more often than we think, and a food diary is a great way to keep track of everything.

Image via Dr Rosedale

January 9, 2015

Would You Try The Primal Diet?

Have you ever wanted to live a cleaner lifestyle by eating what our ancestors ate over ten thousand years ago? These are the main objectives of the Primal Diet, created by Mark Sisson which essentially means that individuals eat food in its simplest form – anything which comes from a box is not permitted.

To some people, this might sound like the Paleo diet. While there’s no doubt that both eating plans promote a healthier choice of food and exercise, their guidelines are actually quite different.

RELATED: What Is The S Factor Diet?

Primal diet

For a healthy, balanced diet, the Primal eating plan encourages the consumption of animal protein, lots of vegetables, healthy fats, and a few fruits as well. Author and creator Mark Sisson believes that changing your diet can help to reprogram genes and lowers the risk of inheriting certain cancers or even type-2 diabetes.

Foods which aren’t accepted into the Primal diet include all sources of grains, processed sugars, trans fats and hydrogenated fats (butter). Combined with low-level physical activity at least 2 times a week, your body will notice the different almost immediately.

Paleo diet

As we have mentioned in a previous article, the Paleo diet is all about taking your eating plan back to basics. By cutting out the elements of a modern diet which includes refined sugar and trans fats, the chances of inheriting degenerative diseases such as cancer, diabetes, infertility, and depression are also decreased. In case of the Paleo diet – you are what you eat.

Build a solid eating plan which relies on lean proteins to keep the body full, fruits, healthy fats (nuts and avocados), and also vegetables which should comprise the majority of every meal.

What is the difference?

As opposed to cutting out unhealthy fats altogether, the Primal Diet actually encourages the healthy consumption of saturated fats in moderated amounts. Keeping this in your diet (albeit in concentrated doses) will less likely resort in binge-eating or drinking when the cravings hit around 3:30pm.

Would you try the Primal diet?

Image via The Epoch Times

December 28, 2014

Kickstart A New You With A 30-Day Dietitian Plan

Have you ever fantasised about how much quicker you’d achieve your weight-loss goals if you could make like a celebrity and have unlimited access to a dietitian, personal trainer, nutritionist, chef and more? Me too, sigh.

While she can’t offer you all of those services, leading Sydney dietician/nutritionist and author Susie Burrell (pictured) is promising her new program, Shape Me, The 30 Day Plan, is like having your own personal dietitian by your side to help you make healthy choices and better achieve your wellness and weight-loss goals. This would sure come in handy at Christmas too, right?

RELATED: Dieting Myths: Facts Vs Fiction

Susie is determined, via her new program, to decode confusing nutrition advice and offer one-on-one service which takes into consideration your personal preferences and dietary requirements. The dietitian/nutrionist is a spokeswoman for the Dieticians Association of Australia and a media commentator on diet, weight loss and nutrition. She is the author of three books and blogs regularly at www.susieburrell.com.au.

“Each plan is specifically designed for the needs and goals of each client, with a range of diet options available,” she says. “I have some clients who message me 100 times a day. I offer persoanlised service, 24/7. Shape Me is meant to be dietitian direct not a whole body transformation.”

Options include gluten-free, flat belly, insulin-resistant and low fodmap diets for IBS sufferers. Plus, there’s some 700 recipes you can draw inspiration from (pictured). What’s more, Susie’s online program also provides access to her e-Books, blog, and a community forum. Cost is $99 for 30 days. Visit www.shapeme.com.au.

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Q & A with Susie Burrell

What sets Shape Me apart from other diet plans? Shape Me has been designed as your own personal dietitian. Not only is every single meal plan individualised based on activity, food preferences and specific dietary requirements, but you have unlimited access to a dietitian (me), allowing you to ask any questions at any time. It is your one-stop diet shop.

Who is your core customer? Shape Me is designed for busy people who spend lots of time online and who like to have resources and diet guides readily available, but who do not necessarily have the time or money to invest in actually seeing a dietitian. Shape Me is designed to support weight loss and healthy eating long-term.

How does a 30-day plan provide real and sustainable healthy eating habit-changers? Shape Me is anything you want it to be ­– if you want to be making meals each night from a large variety of recipes, it caters for you. If you want to eat the same thing every day, it caters for you. There are no special meals or foods or recipes you have to make, it is simply easy to prepare meals based on calorie controlled meals that you can follow forever.

Does having 24hr access to you, make this diet plan more achievable? It simply offers the support so many of us need when we embark on any new program, so if you are unsure, need to fine tune your plan, have gone off the rails or simply need a little more motivation, you can talk to me directly online.

You’ve been a dietician for almost 15 years. What’s best and worst about the job? I love meeting people and hearing all about their lives and working out how to build them a strong nutrition platform to help them be at their best every single day. The worst is knowing that people are not in the right mindset to achieve their nutrition and weight-loss goals, but still having to see them and try and help them to identify their motivation.

What’s the ultimate professional thrill for you? Any unfulfilled burning ambitions? I love what I do, and after a great day of seeing clients I am feeling on top of the world, but if I am honest ultimately I would like to write books that sell well, that tap into a specific area of weight loss and are really useful to people, ideally in a market bigger than Australia. That will be the ultimate achievement for me in my career.

Why do you think there’s so much confusion about dieting and weight loss out there? Everyone is an expert and social media has given people who should not have a voice on these topics, and who are not qualified to be talking about diets, the opportunity to do so. Then, the messages become about the hype and marketing, not the science and what is applicable in the real world. Diets makes a lot of people a lot of quick dollars and the consumer needs to remember that before they become a convert to yet another restrictive fad diet peddled by someone who needs to make a quick buck.

Who should the public steer clear of when it comes to diet and nutrition advice? The completely unqualified individuals such as chefs who have completed a health course and/or journalists or simply individuals who have lost weight themselves preaching specific dietary recommendations we need to be wary of.

What are some of the worst eating habits you deplore? People wasting their calories by making silly choices, such as large milk coffees (no one needs a large coffee) which are 200-300 calories – the equivalent of a small meal – and “healthy” recipes packed with brown rice malt syrup, coconut oil and coconut sugar. I mean, c’mon!

5 Healthy Snacks in Under 5 Minutes

December 21, 2014

Are Weight–Loss Shakes Bogus And Bad For Your Health?

Looking for a quick fix to help you shed some kilos over summer before the Christmas party season? Many women turn to meal replacement, or weight-loss shakes, at this time of year, thinking it’s an easy way to squeeze back into that favourite LBD.

RELATED: Dieting Myths: Fact Vs Fiction

But are these meal-replacement shakes really the answer? And can they even be dangerous – doing more harm than good to your body? I’ve heard many a PT bemoan the perils of such shakes, saying they’re only a dodgy short-term fix and nothing replaces the benefits of a good diet and regular exercise.

And earlier this month, a new survey revealed one in five Australians believe weight-loss shakes are actually making them fatter.

Yep – fatter!? Customer satisfaction research company Canstar Blue says it surveyed 750 dieting Aussies who’d bought weight-loss shakes. It found that 21 per cent had put on weight as a result of using them. The research also revealed one in 10 dieters was addicted to the shakes and only 58 per cent had successfully lost weight by using them.

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However, Sydney dietician/nutritionist and author Susie Burrell says she recommends meal replacements for “some clients” including breakfast skippers, busy executives who often miss meals and people who need a weight loss kick-start after finding themselves unable to shed those stubborn kilos.

She says meal replacements can “get positive results using them in clinical practice for weight loss.” But – armed with a science degree and 10 years clinical experience working in weight loss – Susie stresses that the type of meal replacements she advocates are not the protein shake kind.

“A meal replacement is a scientifically formulated product that contains similar macronutrients to that of a meal (20-30g total carbohydrate) as well as a full micronutrient profile with far fewer calories than that of a meal,” she says.

“Meal replacements were originally formulated and used with patients who were in need of rapid weight loss prior to surgery, when completely replacing all meals controlled calorie and carbohydrate intake to such an extent that the patient was put into ketosis and were able to lose weight rapidly.

“While still used for this purpose, meal replacements are also commonly used on many diet programs with the same goal, helping individuals to control calorie intake as well as being used as a meal option for meals which are commonly missed, such as breakfast.”

weight-loss shakes, meal replacements, summer eating plan

But as for the longevity of using meal replacements, Susie says they are a tool, not the answer and must be used under the supervision of a dietician so as to not damage your metabolism long-term.

“If people find them a convenient option as a breakfast alternative, fantastic, but replacing all your meals with no fresh food does not teach you to eat well and control your weight long-term, hence I only suggest them for two meals per day max,” she says.

Susie offers a 30-day personalised diet plan via www.shapeme.com.au. In addition, she’s just launched a whole range of e-books to complement the online program. Visit  www.susieburrell.com.au.

What do you think? Do weight-loss shakes or meal replacements work?

Main image via www.dailymail.co.uk and secondary images via pixabay.com.

November 3, 2014

How To Eat Less Sugar

With authors such as Sarah Wilson discussing their struggles with sugar, the uprise of raw cafés, and also #eatingclean becoming trendy topics over the last few years, it seems as though everyone is suddenly quick to cut out sugar. If you want to live a healthier lifestyle sans-processed sugar, read our tips on how to eat less of it each day.

Say goodbye to processed foods

One of the most effective ways to cut out sugar is by cleansing the body from overly processed foods – which could be the reason for those extra kilograms around your thighs and tummy. Instead, snack on organic foods such as raw almonds, fresh vegetables and wholemeal grains. Not only will these foods keep you fuller for longer, but they are fresh and full of necessary vitamins and minerals.

Nutritional facts

Read up on the nutritional facts which are usually located on the back of boxes or packets of processed food. This will usually be a good representation if a particular product has any added sugar, and the recommended daily intake for an adult.

Spring cleaning

If you want to adapt this eating habit for a prolonged period of time, it’s time to give the pantry a good clean. Remove products from your home which could potentially lead you off track, or even result in a major binge-eating marathon. The usual suspects include chocolate, sweets and dry chips. Don’t forget to give the freezer a once-over! Restock the fridge with fresh fruits and frozen vegetables which will come in handy while you’re making your meals.

Meal preparation

To avoid buying out, prepare your meals the night before. This could include salads, sandwiches, soups and almost anything else which can be popped into an air-tight container and stocked into the fridge for the next day. Prepare your snacks and store them in a zip-lock bag for your handbag, home and even at work.

Don’t skip breakfast

Whether you have 5 or 50 minutes to get ready in the morning, always make time for a nutritious breakfast. While sugary cereals are often attractive (and easy to prepare) first thing in the morning, substitute them for wholemeal alternatives such as porridge and oatmeal. You can then make them tasty with fresh fruits and other super foods.

Image via So Busy Girls

August 11, 2014