Health-and-nutrition-2

How To Prevent Burnout

Sometimes it’s good to slow down and keep your life in order to prevent the dreaded feeling that you have way too much on your plate.

RELATED: 5 Ways To Reduce The Effects of Stress on Your Skin

While this is completely normal and happens to almost everyone, it’s important to remain organised and make time for yourself amongst the chaos.

Here are some great tips to de-stress and avoid feeling completely burnt out by the end of the working week.

Keep a journal

A journal or wall calendar is a fantastic idea if you’re a visual person and need to see your entire week (or month) planned out ahead of you. Constantly remove the things you’ve achieved throughout the week, and add a few fun activities to your calendar to keep a work/life balance intact.

Sleep

For some of us, sleep is difficult to achieve because the mind just doesn’t stop! To calmly get a good night’s sleep, it’s important to switch off at least an hour before hitting the sack, and make yourself a warm drink.

Chamomile, green tea, and mint tea are perfect options since the caffeine level is super-low, and won’t keep you up all night long.

Time for hobbies

Whether you enjoy unwinding with a game of lawn bowls or simply going out to brunch with friends, keep busy and make time for your hobbies throughout the week. Don’t lose track of who you are just because your work-life is taking over.

Stay active

A bit of light exercise throughout the week is the best option for clearing your mind, and calming your nerves. If you just don’t like the idea of hitting the gym, sometimes a walk to the

Skincare routine

Your skin might be feeling the stress, so adapt a stable skincare routine into your life. Start with the basics such as cleansing, toning and moisturising every morning and before bed for at least 3 months before your skin should see any big changes.

Eat well

A healthy diet is important for keeping your system nourished throughout the day, while also maintaing a healthy body image. Don’t start with any crazy yo-yo diets which almost always end up with binge eating, but feed your body whenever it’s hungry (with healthy snacks of course).

Images via Cep

7 Foods To Beat The Bloat

Feeling bloated even when it’s not that time of the month? It is probably due to the food you’re eating on a daily or weekly basis. If you’re looking for a healthier alternative this summer, try the following foods which are proven to beat the bloat.

RELATED: 9 Fruits and Vegetables For Clear Skin

Parsley

Who knew that parsley could be so good for a bloated belly? Enjoy some of this fresh herb in your salad, sandwich or even a healthy quiche to enjoy its diuretic benefits.

7 Foods To Beat The Bloat

Water

Stick to the standard 8 glasses of water each day to help flush out those toxins from your kidneys. You can also enjoy a cup of green tea to help de-bloat your belly after a filling meal.

7 Foods To Beat The Bloat

Pineapple

Enjoy a pineapple and papaya tropical salad to help break down the food in your body. These fruits are packed with enzymes to help aid digestion, and also keep your body looking trim and healthy.

7 Foods To Beat The Bloat

Peppermint tea

A warm cup of peppermint tea is another great way to kick-off your metabolism after lunch or dinner. It helps to relax your muscles, and breaks down gas.

7 Foods To Beat The Bloat

Probiotic yoghurt

Treat yourself to a few scoops of probiotic yoghurt with fruits to decrease gas after a filling meal. Yoghurt is also packed with good bacteria which will settle an upset stomach.

7 Foods To Beat The Bloat

Brown rice

Swap the white rice for brown rice which are rich in fibre and won’t have your body feeling too congested.

7 Foods To Beat The Bloat

Fresh vegetables

Most fresh vegetables are packed with digestive enzymes to help combat against a bloated stomach. A fresh summer salad is a lightweight meal option which won’t leave you unbuttoning your pants soon afterwards!

7 Foods To Beat The Bloat

Images via Simple Provisions, Reality of You, 36th Avenue, Fit Girls Diary, Mind Body Green, Gluten Free Girl, Food and Cook

Inner and Outer Beauty with Zoe Foster Blake

Want to stay fit and healthy over the winter season? We have enlisted the help of author, Go-To skincare founder, and Yoplait Bon Appetit ambassador Zoe Foster Blake to find out some of her top tips on health, how she unwinds after a long day at work and how to keep motivated in the winter-time.

RELATED: Mango Frozen Yoghurt Pops

What are your top tips for staying healthy in the winter?

I think it’s actually a great time to stay healthy – ’tis soup season! And being cosy indoors incites the desire for home cooking; generally much healthier than eating out. Plus, all that stuffy heating makes me go a bit mad and I hanker for big walks in the fresh air.

How do you treat yourself after a less than glamourous day at work?

Wine. Chocolate and wine. And getting straight into my “soft clothes” when I get home.

What are some of your favourite tips to relax and unwind?

Well, we have a digital sundown for phones and laptops from 6-9pm each night, which helps us relax and stop working – and actually, you know, talk to each other, but I would say massage is probably my favourite way to unwind. I think of it more as maintenance, rather than a treat – especially when you have a baby as heavy as mine (ahem).

How do you keep yourself motivated in the winter weather?

Just get it done. Get up, get dressed and go. After all, you get your summer body in winter.

Lets talk about snacks. What are some healthy suggestions which everyone in the family is bound to love? 

Banana and peanut butter on crackers are popular with us, so too are smoothies and pikelets. Plus, we are a massive Greek yoghurt family – it sneaks its way into most mealtimes. I like Yoplait Bon Appetit because it’s already got the fruit in it, is super thick and I can gobble it down in 23 seconds and know it will keep me full for hours.

What are some of your favourite meals to enjoy on-the-go?

Boiled eggs, cheese and crackers, peanut butter and avocado sandwiches, carrots, apples and mandarins, protein balls, and of course, Yoplait Bon Appetit.

8 Reasons You Should Drink More Tea

There is no denying that a cup of tea is the perfect way to unwind after a long, hard, day at work. But did you know that tea also has other benefits? Here are ten reasons why you should be swapping coffee and soft drinks for tea on a daily basis.

RELATED: How To Heal Your Body With Tea

Metabolism

Want to boost your metabolism one cuppa at a time? Drink white, green and black tea between meals to aid digestion throughout the day.

Skin

Is your skin feeling particularly dry and brittle? Tea is packed with catechins which keep skin hydrated throughout the day.

Weight

Many people find that drinking green tea actually helps to keep their weight under control. If you don’t fancy the taste of green tea, try oolong – which is yummy and sweet.

Blood pressure

Just like with stress, most types of tea are actually great at calming the entire body. Infuse your favourite tea with ginger, jasmine and thyme for a sweet afternoon beverage.

Stress

Did you know that drinking a cup of tea can decrease your stress levels? Enjoy it at the end of a long day at work, or even a few hours before bed.

Immune system

Green tea is beneficial to the immune system since it helps to fight against a variety of diseases.

Exercise endurance

The catechins found in tea can actually help in your workout session! How? They help to burn fat at a faster rate, therefore making the most out of your workout routine.

Antioxidants

One of the best benefits of tea is that they’re all packed with various antioxidants. These protect against a variety of conditions including the appearance of skin, hair, nails and even assist with internal upsets.

What are some of your favourite teas?

Image via Navi Coffee VN

Good Habits Gone Bad: How To Avoid Unhealthy Food Fads

Have you ever noticed that healthy eating isn’t necessarily leading to weight loss? Some foods which are disguised as nutritious, sugar-free, and fat-free, could actually be containing other nasties which lead to imminent weight gain.

RELATED: The Hybrid Food Trend

Don’t believe us? SHESAID enlisted the help of Australia’s number one fitness guru, Guy Leech, to discuss the food trends that we should be avoiding for weight loss.

Juicing 

With so many “juice cleanses” on the market it’s hard not to think that drinking juice all day is good for you.  Guy points out, though, that even 100 per cent freshly pressed juice still contains a heap of sugar and hardly any fibre when compared to whole fruits.

“Try to keep your juice drinking to one cup per day,” he advises.  “Particularly when paired with fresh vegetables, juices are a great way to consume nutrients, however sipping on juice all day is a really easy way to stock up on the calories.”

Another thing to remember is that pre-packaged juices are nutritionally similar to soft drinks, so the best way to consume juice is by juicing your own fruit at home. That way you know exactly what’s in it.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Smoothies

If packed with the right stuff, smoothies can be a great way to consume a whole lot of nutrients in the one hit. However, smoothies can go from good to bad real fast warns the fitness guru. “Just like making your own muesli, it’s better if you whip up your own healthy smoothie from home,” he advises.  Many store bought smoothies contain ice-cream, high sugar yoghurt and even artificially flavoured syrups.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Raw food diets

“I’m all for eating food in its most natural state,” says Leech.  “Raw food diets are generally very fresh fruit and vegetable heavy and discourage the consumption of processed foods, which is excellent,” he adds.  Guy points out, however, that cooking food can be more nutritious and at times even safer.

“The lycopene in tomato and the beta-carotene in carrots are released during cooking,” he insists. “Furthermore, cooked foods can be easier to digest and cooking meat and fish kills certain bacteria that could otherwise result in an upset tummy or in extreme cases, food poisoning.”

When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Almond milk

Almonds are full of nutrients such as vitamin E, magnesium, zinc, potassium, iron and calcium and are reported to help lower cholesterol and improve digestive health, needless to say Leech is a huge fan of them. Likewise, he considers almond milk to be an excellent cow’s milk alternative, especially for using in smoothies and as an accompaniment to homemade muesli. He does, however, warn that there are a couple of drawbacks.

“Almond milk doesn’t have as much calcium or protein as cow’s milk,” he points out.  “Processed almond milk can also be packed with extra sugar and preservatives, so make sure you read the ingredients and nutrition panel carefully,” he advises.  Fresh is always best though, so Leech recommends buying a nut milk bag, blending up some fresh almonds and making your own nutritious almond milk from home.

 When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Muesli

Cleverly marketed to the health conscious crowd, muesli can be packed with goodness while also being chock full of fat and sugar. “Many people think they’re doing the right thing by swapping up their sugary cereals or fatty fried breakfasts for a portion of muesli in the mornings,” says Leech.

And, according to the health guru, the type of muesli on the shelves today provides a poor choice for those looking to shed fat and maintain a healthy weight. Instead of giving up muesli completely, Guy suggests making it yourself.

When Good Habits Go Bad: How To Avoid Unhealthy Food Fads

Images via Gimme Some Oven, Raw Food Lifestyle, Health Fitness Revolution

8 Ways To Wean Yourself Off Sugar

Cutting down on sugar seems nearly impossible if you’re not going cold turkey, but there are actually a few ways to trick your body into making the switch.

Help to curb those cravings and slowly make the process with the following tips, which won’t feel as if you’re completely cutting it out.

RELATED: The Skinny On Quitting Sugar

Do your research

Sometimes sugar actually operates under a number of different aliases, so it’s important to understand what you’re looking for. Look out for evaporated cane juice, glucose, syrups, nectars, and agave at the supermarket.

Swap

Introduce some healthier food alternatives into your daily diet to make the transition easier for your body. This could mean cutting down the amount of fizzy drinks for water, chocolate for fresh fruit, and butter for avocado.

Cut down on sweets

The number one way to cut sugar out of your diet is decrease the amount of sweets you eat on a weekly basis. Instead, use fruit as a sweetener, and concentrate on creating healthy, wholesome snacks.

Sourdough

Rather than buying white or wholemeal bread, look out for sourdough which has less sugar, and is actually very cheap to make at home!

Drinks

While we all enjoy the occasional glass of wine, sometimes it’s best to limit the drink to just one. Just think about all the added sugar in that glass of red wine?

Get the kids involved

If your kids are having a hard time cutting down on sweets, the best way to make this change is to involve them in the cooking process. This way, they can see what goes into each meal, and actually enjoy making their own healthy snacks.

Herbal tea

Who knew that herbal tea could be so good? Not only does green tea aid digestion, but it’s a good way to keep your stomach full between each meal.

Exercise

If you experience sugar cravings during the early afternoon, take a short walk or hit the gym. This is one of the best ways to clear your mind, and avoid binge-eating before dinner.

What are some of your methods to cut-down on sugar?

Image via About

Do I Have A Food Allergy? The Common Symptoms

How can we differentiate between a sore stomach and a full-blown food allergy?

It’s important to keep track of your symptoms, and keep a food diary for a reference of what is setting off your symptoms.

Keep in mind that symptoms can vary from each individual, and the only way to find out if you have a food allergy is with a blood test.

RELATED: Can You Prevent Food Allergies For Your Baby?

Symptoms

Food allergy symptoms can vary for babies, children, and even adults, but if you are suffering from more than one of these at any given time, then it’s time to get a blood test by your doctor.

Moderate allergies

  • Swelling

This can be anything from the swelling of the eyes, nose, mouth, and entire face after eating a particular food or drink.

  • Stomach pain

While we all suffer from stomach pain, that gut-wrenching pain in your stomach is sometimes a sign that things aren’t right. Take it easy, drink lots of liquids, and stay away from heavy meals which can only make you feel worse.

  • Hives

Little hives or raised bumps on the stomach (or anywhere on the body) should be noted. They often start off as itchy bumps and that are usually about half the size of a pea. Swelling will usually decrease after a few hours.

Severe symptoms

If you experience any of of these symptoms, seek medical help immediately since they can bring on anaphylaxis.

  • Difficulty breathing

Any type of breathing issues through both the mouth and nose are one of the first signs of an extreme allergic reaction. Administer the medication that you have been prescribed (if any), and seek medication attention as soon as possible.

  • Swelling of the tongue

Most individuals will identify a swollen tongue as the number one sign of a food allergy. Sit down, have some water and get some rest until you can make your way to a doctor or emergency room.

Commonly accompanied with a strong cough and asthma symptoms such as a shortness of breath.

What you can do: a simple blood test

A blood test by your general practitioner can easily determine any types of food you might be allergic to. It’s completely worth trying if you suffer from the mild symptoms, and the doctor will put you on a trial diet plan to see if anything changes.

Image via iStock

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

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.

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

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!

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

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.

Effectively Detox Your Body in 5 Steps

Looking for a way to shed off a few of those extra kilograms over Christmas without going overboard?

Rather than sticking to a liquid diet, or even over-exercising, there are a few simple ways to transform your body and lose the bloat. Just remember that a detox isn’t always about fast results; stick with healthy food options and regularly exercise to keep your body working at its best.

RELATED: Yummy Vegetable Juice Recipes

1. Tea

Rather than taking your body on a strenuous tea detox which won’t let you leave the house, use an organic blend to help with metabolism. Green tea is one of the best ways to kickstart healthy living, since it is packed with vitamins and antioxidants. If the taste is a little too bitter, add some honey, lemon, or mint leaves to make it sweeter.

2. Lemon

Add a slice of lemon to your water each morning to help kickstart your metabolism. Drinking this on an empty stomach helps with digestion, naturally reduces your appetite, and even cleanses the urinary tract. Enjoy a glass or two throughout the day to replenish your body, and bring life to a standard glass of water.

3. Green vegetables

Make sure all of your main meals involve at least one form of green veggies. A diet full of clean, and natural produce will help to de-bloat the tummy, give you more energy, and will help to regulate your entire body. Some detoxifying vegetables include beetroot and cabbage.

4. Juice

Enjoy the occasional green juice if your body needs the nutrients, and is feeling slightly under the weather. If the taste is too strong for your liking, add some pineapple slices to make it sweeter. Green juices are a fantastic way to enjoy a number of vegetables without the bitter taste, so drink-up and enjoy!

5. Exercise

Sweat it out at the gym or take a run in the park to work on your cardio. Anything that increases your heart rate or makes you sweat is the best option for detoxifying the entire body from the inside out. Bikram yoga is another fantastic option since it allows you to sweat out all the toxins, and really makes you feel brand new.

What are some of your favourite ways to detox?

Image via Food Matters

Healthy Foods For Flat Abs

Ever wondered which foods will de-bloat your body, and actually help to carve out those killer abs?

Eat your way to flat, defined abdominals by cutting down on sugar and processed foods and increasing your intake of vegetables and protein.

Combined with regular physical activity, you’re bound to notice a difference in no-time at all!

RELATED: How To Naturally Boost Your Memory

Green tea

Who doesn’t love a bit of green tea in the afternoon? Green tea helps to boost our metabolism, and is loaded with antioxidants to aid the entire body in functioning at its best.

Avocado

Avocados are packed with monounsaturated fats which actually help to trim your waistline, and keep the entire body in shape. Add a few slices of avocado into your salad, sandwich and even with your eggs to receive all the healthy benefits.

Apples

Did you know that about 80% of apples are just water? Whether you like Granny Smith, Red Delicious or Braeburn, they are all a yummy snack to munch on between meals.

Yoghurt

Greek yoghurt actually helps to flatten abdominal muscles, and can be eaten for breakfast or as a small snack throughout the entire day. It’s also a fantastic alternative for those suffering from digestive issues, which means that it helps to curb any bloating and gas.

Salmon

Fish such as salmon are a good source of omega-3 oils and fatty acids which help to speed up the metabolism, and avoid feeling bloated. If you don’t like the taste of salmon, add some strips into your salad with lots of crunchy fruits and vegetables to disguise the taste.

Blueberries

Not only are blueberries an amazing source of antioxidants, but they help to tighten and tone abdominal muscles. Keep an extra pack in your freezer, and add to smoothies and juices if you require a snack on-the-go.

Image via Get Real Living

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.

weight loss, dietitian, nutritionist

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

Top Five Christmas Stress-Busters

Has Christmas stress got you reaching for the eggnog and/or Veuve Clicquot and Christmas cake you stashed away early for your party guests? Or, instead of gift-shopping, are you fantasising about punching Santa Claus in the face?

Related: How To Prevent School Holiday Hell

Never fear, help is at hand to combat that crazy Christmas stress thanks to Escape Haven Wellness Retreats and founder, Janine Hall. Here, Janine (pictured) shares her top wellness tips to destress and decrease your waistline over the silly season.

Janine is a wellness expert who’s been helping women unwind at her Bali, Byron Bay, Portugal and Morocco retreats since 2010.

Having founded the retreats in an aim to bring peace and well-being to the lives of increasingly stressed out women, Janine 40, recognises how hard it is to find time to yourself to unwind during the festive season.

However, she says these quick and easy stress-busters, see below, will help save your sanity in the busy holiday period. What’s more, stress is one of the biggest contributors of women’s weight gain, as well as other symptoms including loss of sex drive, nausea, headaches and frequent colds.

“When we experience stress, cortisol – also known as the stress hormone – is released which leads to high levels of fat being deposited in the abdominal area. An area of fat many women struggle to lose,” Janine says. “Many women will also emotionally eat when they are stressed, and not pay attention to the foods they are ingesting.

“Women will often put their family and careers ahead of their own well-being, and this is has a long-term negative affect on both their health, particularly their weight.”

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Top Five Christmas Stress-Busters:

  1. Think happy and be happy. Your thoughts are extremely powerful and can have a major impact on the way you act and look at life. Next time you are feeling overwhelmed, take a minute to take a few deep breaths from your stomach and think about what makes you happy and calm. You’ll begin to see an instant mood raiser.
  2. Take time out to feel and think. For a few minutes each day, take the time to switch off your mind. Going on a walk and getting some fresh air can help give you a fresh perspective on the day. Taking the time to experience nature and immerse yourself with your surroundings will help give you a sense of calm and inner peace, giving you the strength to combat any problems you may encounter.
  3. Aromatherapy is your best friend. Scent is one of our most powerful senses, and can have a profound impact on how we feel in our day-to-day lives. Using calming oils can easily promote a tranquil and soothing mood. Try using different scents to evoke different moods such as energising, calming, and relaxing – the possibilities are endless!
  4. Never underestimate the power of a good night’s sleep. Sleep is key to maintaining health and well-being. Without a proper night’s sleep, you will find yourself irritable and easily stressed out. Giving yourself the time to sleep provides you with good energy levels and will also help you to feel better and make calmer decisions.
  5. Don’t take things so seriously. Remember to take the time to enjoy yourself; laughter is so important to our overall well-being. Joking around will help boost your mood and fight off small worries.

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For more information on Escape Haven, visit www.escapehaven.com.

Top 9 Vitamins For Women At Every Age

Vitamin supplements are an essential way of keeping your body healthy and balanced, but where do you start? The most popular supplements for women are Vitamin C, Vitamin D, and iron which most women seem to lack due to diet or lifestyle reasons.

Below we have a list of the top nine vitamins for women, and how they can benefit your body.

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Vitamin A

If you just aren’t getting enough Vitamin A in your diet, then seriously think about taking a supplement instead. Vitamin A helps to keep eyes healthy, especially for women in their mid to late 40s.

Vitamin B6

Are you getting a bad nights sleep? Vitamin B6 helps to regulate a normal metabolism but also influences our mood and sleeping patterns when it comes to hitting the sack.

Vitamin B12

This is known for controlling the nervous system, since a drop in Vitamin B12 can dramatically influence your diet, weight, and even cause your period to stop. Available in both over-the-counter supplements, or as a booster shot by your general practitioner.

Vitamin C

Not just for your bad cold, but Vitamin C is also amazing at fighting wrinkles and keeping the eyes healthy.

Vitamin D3

Perfect for women at any age, Vitamin D3 helps to fight against chronic diseases which are difficult to control on a day-today basis.

Vitamin E

Lower your risk of heart disease by taking a Vitamin E supplement every single day. This supplement is also ideal for women who are suffering from hot flashes in menopause, since it helps to gently regulate the hormones.

Iron

One of the most popular supplements for both men and women, Iron serves the human body in a few different ways. Not only does it help to maintain a healthy immune system, but you will also find yourself with more energy to perform those daily tasks.

Magnesium

Regular supplements of magnesium are essential since they generally help all of the bodily organs to work at their potential. If you have a history of chronic diseases in the family, Magnesium will also help to subside any major symptoms which could have you feeling lethargic and less-than energetic.

Omega-3

The secret to healthy hair and nails isn’t difficult to achieve if you’re taking regular doses of Omega-3 fatty acids. It’s also a saviour if you’re suffering from high cholesterol.

Image via Womens Health Mag

3 Foods That Help You Lose Weight – For Good

Ever wondered why that last crash diet just didn’t quite work out? The problem is that most women take on a new diet and completely change their entire eating program. The key to consistent weight loss is to change little parts of your lifestyle, without a complete overhaul. Swap the three following foods for a healthier alternative, and watch the weight drop off.

Potatoes for Cauliflower

Whether you love them fried, mashed or baked, there is no denying that potatoes are full of carbohydrates (probably more than you actually need). Cauliflower only has 29 calories per cup, which makes it a healthy substitute. This ‘skinny starch’ is also packed with vitamin C and can be mashed, puréed and even roasted.

3 Foods That Help You Lose Weight - For Good

Pasta For Zucchini

Zucchini noodles are definitely trending at the moment, since they are a low-carbohydrate alternative to classic pasta. With zucchini, you’re looking at about 50g instead of 150g with traditional pasta. The plus side – zucchini pasta doesn’t need to be cooked either. You can enjoy it raw, and serve with balsamic vinegar, tomato and leafy greens to taste.

3 Foods That Help You Lose Weight - For Good

White Breads for Whole Grain

Not only are whole grain breads full of fibre to keep you fuller for longer, but they are also packed with more vitamins and minerals, which just aren’t that prominent in white bread. Perfect for people who want to avoid bad snacking between meals, and keep an overall healthier lifestyle.

3 Foods That Help You Lose Weight - For Good

Images via Bustanji Food, The Simple Veganista, Grains and More

Quick And Easy Green Juice Recipe

Now you can enjoy a quick and easy green juice without the hassle of buying a professional juicer or other crazy add-ons. This recipe can be used with a blender, and is a refreshing and healthy way to start your morning without any added preservatives or nasty chemicals. Feel free to add fruits if you want the juice to taste sweeter, and don’t be afraid to experiment with this easy recipe which is ideal for beginners.

Ingredients

1.5 cups water

2 cups kale leaves

2 green apples, with the cores removed

½ cup parsley leaves

1 medium cucumber, cut into quarters

2 celery stalks, chopped finely

1 piece of ginger (make sure it’s peeled)

2 tablespoons lemon juice

Method

  1. Combine all of the ingredients into the blender in the order which they are listed above. This recipe is ideal for four people, so be sure to take the leftover juice and refrigerate it for later. Preserving the juice for later will also bring out the flavour and taste yummy and nutritious whenever you plan to drink it.
  2. Blend all of the ingredients on the highest setting to liquefy the drink completely. This will make the mixture more consistent and won’t result in any clumps or large unblended pieces as you’re drinking it.
  3. For those picky individuals who don’t like pulp, simply pour the mixture through a mesh sieve to remove as much as the pulp as possible. Add some ice if you like your juice extra cold, before serving in a glass.

 

Tips

  • Blenders aren’t usually equipped to crush ice since this could actually tear and damage the blades. If you do like your juice to be icy-cold, simply add in a few ice cubes or pop it into the fridge before serving.
  • Don’t forget to add water! Water is important since it will loosen up the fruits and vegetables, while also making the mixture consistent and easier to drink.
  • If you’re working with a less powerful blender, it is best to keep the quantity of vegetables down to a minimum. This could backfire and cause the blades to stiffen up which will not only affect the juice, but also cause trauma to the engine.
  • Add one slice of lemon (with the skin) to give the juice an extra twist of flavour, which will also aid digestion in the morning.
  • Apples are fantastic to include when preparing your first green juice since they are sweet, full of flavour, and provide lots of body and definition to the entire mixture.

Image via The Road To Less Cake

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