Weight Loss Tips For Yummy Mummies

Are you just starting out on your weight loss journey; or have you been trying without much success? Rhian Allen, founder of health and fitness website for mums healthymummy.com, gives her eight tips on what you can do to help start seeing results sooner – all based around healthy eating and exercise: 

Switch to wholegrain everything

At first, this might seem difficult and you might meet with some resistance from family members but you and they will get used to it. That means no more white flour, white bread, white pasta, white rice, all of these are available in wholemeal or wholegrain options. You could also try switching out things like pasta and rice for other options like cous cous or quinoa (you can even get wholemeal cous cous).

Reduce your added sugar intake

Added sugar is a sneaky one and you will find that it’s in so many foods. Instead of trying to cut it out completely it’s a good idea just to reduce it as much as possible. For example, you could switch a low fat strawberry yoghurt for some natural or Greek yoghurt with fresh berries added. Also, avoid keeping sugary foods in your house or make healthy alternatives with The Healthy Mummy’s low fat baking recipes.

Watch out for bad fats

While it’s important to consume good fats from sources such as fish, olive oil, avocado and nuts, it’s also key to reduce or avoid bad fats. Bad fats found in deep fried foods, commercial cakes, chips, chocolate bars, donuts, pastries etc. These are the fats that can hinder your weight loss, make you feel lethargic, and make it hard to keep your skin looking fresh. 

Get moving everyday

If you really want to crank up your results, add some exercise along with your good nutrition – you will see a big difference in your body and fitness levels. You could try a daily walk, a couple of segments from The Healthy Mummy Exercise DVD, a regular swimming session or fitness class, cycling, yoga or pilates. Basically anything that gets your heart pumping and helps you break a sweat is a good thing.

Reduce your alcohol consumption

Alcohol gives you additional calories in your day with no nutritional benefit whatsoever, so it’s an easy one to reduce your consumption to quickly reduce your total calorie intake. Keep alcohol for the weekends or special occasions.

Don’t skip meals and snacks

Your metabolism is responsible for helping you to lose weight, and it’s important that it’s fired up and kept busy throughout the day with healthy meals and snacks at regular intervals. We recommend 3 main meals and 2-3 healthy snacks per day in order to lose weight.

Cut down on bread

If you find that you are having two slices of toast at breakfast and a sandwich for lunch, you could end up eating almost 30 slices of bread per week. While we don’t suggest cutting bread out entirely, it’s a good idea to reduce your consumption if you are trying to lose pregnancy weight. Or replace traditional bread with wholegrain!

Keep healthy convenient foods on hand

Make life easy by keeping healthy convenient foods on hand so that you can easily pull a meal together. For instance eggs, tinned tomatoes, cous cous, bags of salad leaves, tinned chickpeas or kidney beans, tinned tuna, portions of frozen cooked brown rice that you can defrost in the microwave.

The Healthy Mummy’s next online 28 Day Winter Weight Loss Program starts soon, with sign up on June 1.

Insulin Resistance: The Real Reason You Can’t Lose Weight

Are you struggling to shift that stubborn body fat despite eating well and exercising like a demon? There could be an underlying hormonal reason at play: you may have a clinical condition called insulin resistance, says leading Sydney dietitian, nutritionist and author Susie Burrell.

RELATED: Top 5 Non-Diet-And-Exercise Ways To Lose Weight

Insulin resistance (IR) means insulin – the hormone secreted by the pancreas to control blood glucose levels in the body – is no longer working as efficiently as it should. And Susie (pictured) believes it’s an incredibly common condition, estimating up to 20 per cent of adults are walking around with IR.

emotional eating, comfort eatiing, nutritionist advice

“Over time, numerous factors including a diet high in processed carbohydrates, relatively inactive lifestyle, and often genetics, insulin becomes less and less efficient at processing the glucose we consume in carbohydrate-based foods such as bread, cereals, fruit and sugars,” she says.

“When insulin is not working properly, the body is forced to produce more and more to process the same amount of glucose that we consume in food to fuel the muscles and the brain. The unfortunate thing when it comes to weight control is that the higher the amount of insulin that you have circulating in the body, the harder it becomes to burn body fat.

“This means that if you have insulin resistance, you can be eating an extremely healthy diet, exercising as recommended and actually physically unable to lose weight. In fact, as insulin is the central regulator of both glucose and fat metabolism in the body, when it is not working, the basic energy balance equation when it comes to weight loss – calories in vs calories out – simply does not hold true.”

Susie, who specialises in treating people with hormonal disorders, says up to 30-40 per cent of her female clientele present with both polycystic ovarian syndrome (PCOS) – a health condition which affects a woman’s hormone levels, periods, and ovulation – and/or IR. And, left untreated, it can lead to Type 2 diabetes within 10 years.

women's health, hormonal disorders, insulin resistance

So, what are the signs and symptoms of IR? Fatigue and sugar cravings are red flags, Susie says, but the most significant giveaway that a degree of insulin resistance may be present is in the way that fat is deposited on our bodies.

“Insulin likes to deposit fat around the abdominal area, which is why women (and men) with severe insulin resistance have a large belly, and the reason that a waist measurement greater than 80cm for a female too may be a sign that insulin resistance is present,” she says.

The dietitian/nutritionist, who recently launched her new program, Shape Me, The 30 Day Plan, says an IR diagnosis requires specific blood testing such as a glucose tolerance test via an experienced GP and/or endocrinologist. In addition, it often requires medication to help lower insulin levels and diet and exercise management are crucial.

“Shape Me has developed a specific dietary model which allows individuals with IR to get the right mix of carbs, proteins and good fats to allow them to lose weight,” she says. “Shape Me is the first online program to offer such specific dietary requirements and users also have ongoing access to me for any other specific questions about their IR.”

So, ladies, if you’re concerned you have IR, get your health checked out, stat. It’s better to be safe than sorry.

What do you think? Could IR be the reason you can’t lose weight?

Images via eatohealth.com, snbbloggingacademy.com, rehabprimalway.com

Top 5 Non-Diet-And-Exercise Ways To Lose Weight

You don’t have to employ the services of a top personal trainer, chef and nutritionist, ala Hollywood A-listers – although it’d sure help sometimes – in order to drop a few kilos.

RELATED: How To Enjoy Winter Comfort Foods Without The Weight Gain

Rejoice, sister, for there are quick and easy non-diet steps you can take at home which will see you get into those fave skinny jeans or LBD a little easier, says leading Sydney dietitian, nutritionist and author Susie Burrell (pictured). It’s all about eating smarter and banishing our bad food habits.

emotional eating, comfort eatiing, nutritionist advice

“It is interesting to consider that much of our food-related behaviour is habitual patterns which develop over time and leave us prone to overeating on a daily basis,” Susie says.

And while the following healthy eating tips don’t involve sweaty exercise, this doesn’t mean you can skip it altogether, sorry (sad face). For any sound lifestyle program will incorporate both basic healthy diet principles and regular activity, Susie says.

Susie’s top 5 simple, non-diet-and-exercise ways to lose weight:

  1. Take control of mindless eating habits by chewing your food for longer.
  2. Put your knife and fork down in between each mouthful; this is proven to cut calorie intake by up to 20 per cent.
  3. Use smaller plates for food serving to control your portion size.
  4. Start meals with a soup or salad so you fill up fast on healthy, low-fat options.
  5. Only eat at a table with no distractions aside from classical music, which has been shown to improve our mood and make us take our time to eat slowly and really enjoy our food.

nutritionist advice, food habits, Susie Burrell

So, why is a non-diet approach the answer? “While many of us do require some degree of calorie control, for many the word diet means restriction and extreme regimes that are impossible to maintain long-term,” Susie says. “For this reason, the best approach to calorie control long-term is to focus on the what you should be doing, for example: eating more vegetables; cutting back on snacking; and limiting treats, rather than what we should not be eating, which only tends to drive our behaviours in the opposite direction to what we want.”

It’s also Susie’s long-held belief that the latest diets which make big claims are rarely sustainable – think paleo and no-sugar diets. “We all need to be mindful of the calories we consume and the quality of the foods we are eating on a daily basis, but this does not have to mean restriction rather than self-control, which are two very different things,” she says.

“Dietary patterns which promote the consumption of vegetables, legumes, grains and nuts as suggested by both the DASH and Mediterranean diets are best linked to longevity and health long-term.”

nutritionist advice, food habits, Susie Burrell

Images via eatthis.com, 1nothingbutfood.blogspot.com, 123rf.com

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.

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

How To Lose The Extra Baby Weight

The stress doesn’t exactly end with having a newborn baby to look after, but getting motivated to lose those extra kilograms can play havoc on your mind. Engaging in some mild exercise techniques can make a world of difference, so remember to take some time-out for yourself, and unwind with a short walk or run. Exercise is just one way to lose the baby weight, keep reading to find out what else is effective when attempting to drop the last few kilograms.

Set goals

Setting forward realistic goals is the number one way to get motivated and back to a weight which is manageable. Buying a new item of clothing is a good way to keep motivated and stay on track with you weight loss journey. If your problem is over-eating, start a food journal and document everything you eat and drink in a day then reflect on it before bedtime. This is an often confronting way to see what food we really eat on a daily basis. Or if the problem is with exercise, bring along a friend, since this will surely keep you more motivated to get out there.

Regular exercise

Simple exercise even inside of the house will help to tone your body before you know it. Walking up and down the stairs is a great example since it is an effective way to do some cardio throughout your day. If you find yourself with a bit of time, try Blogilates which is a fitness series found on YouTube focusing on toning and strengthening the body. These exercises can be undertaken at your own pace, and are completely free of charge.

Recovery shorts

Recommended by healthcare professionals, Recovery Shorts ($189) help women to regain their pre-baby body shape. They basically look like shapewear which aim to help women recovering from a C-section, give support to pelvic floor dysfunction (SPFD), and help to suck everything in as you move by strengthening muscles and their recovery from a recent pregnancy.

No binge eating

Unhealthy eating plans mostly end in binge eating lots of foods filled with preservatives, trans fats and lots of sugar. Eat foods which are slow-burning and filled with protein, these will keep you fuller for longer and will avoid any bad-snacking when 3:30 hits.

Eat in moderation

Adapt a healthy eating regime which you can manage over a long period of time. Crash diets, detoxes and cutting out major food groups in a bid o lose weight are not ideal since they could lead to binge eating and packing on the extra weight. Visiting a dietician or local GP will help to create a healthy eating plan which allows the maximum amount of vitamins and nutrients for your body. A balanced, and healthy eating regime will make your body look and feel re-energised.

The key is to let your body recover, and try not to rush getting back to your pre-baby body. Don’t be so hard on yourself! The transition will take time, and this can vary for each individual. Listen to your body and if you feel overworked, try to relax and work on eating healthily instead of pushing yourself physically.

Do you have any tips for losing the last few kilograms?

Image via Become Gorgeous

By Felicia Sapountzis

Michelle Bridges: The Motivation Myth

Forget motivation – The Biggest Loser’s Michelle Bridges shares the real secret to achieving your fitness and weight loss goals.

Extract from the book Get Real!: Inspiring Stories and lessons from the Michelle Bridges 12 Week Body Transformation revolution by Michelle Bridges and photography by Jane Allen published by Viking RRP $24.99. 

When people tell me they’re struggling  with their training, the first thing they say is that they’ve lost motivation. Most people believe that if they inject some motivation into their lives, they’ll be fine – right? WRONG! It’s like we have all become motivation junkies, just waiting for the next hit.

If you’ve done my 12 Week Body Transformation you’ll already be aware that I think motivation is a complete crock – in fact, it’s a trap! I always say that motivation is like a bad boyfriend – never there when you need him most!

I know, as a personal trainer and a human being, motivation is not always going to be there, so what’s going to happen when you wake up and it’s gone? Is that game over for you? Motivation is like any emotion – it comes and goes, so if you’re going to rely on motivation to get the job done, it will let you down. And that’s the trap – motivation is an often an excuse in disguise:

‘As soon as I don’t FEEL motivated, I’ll just stop’.

Don’t get me wrong here – it’s great to set goals and be positively motivated by them, but understand that you do not need to be constantly motivated or even have set goals to exercise. And knowing THAT should make you feel relieved! You don’t need to be wound up like a spring coil in order to get a training session done, and you don’t need to feel anxious and vulnerable when motivation disappears.

Motivation is not necessarily your friend. So…what’s left if not motivation? Well, there is something far more effective, and here’s the secret…athletes know it, coaches know it, and successful business people know it. There is something out there that will support you and will take you where you want to go. It will not let you down. What is it…? Consistency.

Be consistent and you will achieve. No bells and whistles, no hype. And we don’t just do it for three days and then go out and celebrate with cake! You don’t think, you just do. Consistency isn’t something that you need to recharge and it’s not something you need to go out on the hunt for! Consistency is steady, it’s relentless and it’s steadfast all the way through. Take the emotion out, go into robot mode, and get on with the task at hand.


Kim Kardashian Reveals Her Baby Weight Loss Plan

Kim Kardashian has opened up about how she lost almost 20kg since giving birth to daughter North in June.

“Losing this weight has not been easy, but I did it, and that’s so rewarding, I was dedicated and motivated, and for me, that paid off,” she told People. “This makes me feel like I have the strength to take on other challenges.”

The newly-engaged reality TV star admits getting back in shape has been much harder than she’s made it look.

“Pregnancy for me was a lot tougher than people saw on my show or from magazines,” she says. “So to get back to feeling like myself just makes me feel good again. It’s all about feeling your best.”

She also plans to lose another 3kg. “This was the biggest challenge of my life, and I still have some to go.”

Kardashian, 33, confessed that the constant scrutiny and fat shaming while she was pregnant really upset her.

“Every day I would hear people criticise me, and it would affect me. Little by little it would chip away at my soul. I wanted to tune out the media and my public life and ignore it all.”

She’s obviously proud of losing the weight, posting a revealing swimsuit photo last week showing off her post-baby body.

Speaking about her baby weight loss plan, Kardashian revealed that she reduced her calorific intake, but didn’t go on a drastic diet because she was breastfeeding.

She now follows the Atkins Diet – which is high on protein and low on carbs – and eats no more than 2,000 calories a day.

As for her exercise plan, she started with the treadmill and going for walks, but has since committed to near-daily sessions at Barry’s Bootcamp – often with fiancé Kanye West – which focuses on a combination of Pilates, weight training and sprint intervals.

What do you think of Kim Kardashian’s baby weight loss plan?


Calories Count: Biggest Loser Alison Sweeney’s Diet Tips

The host of America’s The Biggest Loser, Alison Sweeney, is dishing out her best diet secrets picked up over six years of hosting the hit weight-loss show.

“The most important tip I have for people is not to jump on the bandwagon of a fad diet or some sort of extreme version of weight loss or nutrition because you end up feeling like committed to something where you’re depriving yourself or you’re eating only certain types of foods,” Sweeney, 36, told Fox News.

“And that’s not good for your either.”

After struggling with her weight for most of the 1990s while starring in Days of our Lives, Sweeney went on to reinvent herself as a diet and fitness expert after taking on hosting duties of The Biggest Loser in 2007.

“If you stick to a diet that’s more well-balanced, finding the right nutrients that you’re supposed to have in your daily diet and just eating better portions, and sort of balancing that out the way, you know, that’s healthy you can do that your whole life.”

The mother-of-two explained that the calorie counting really is the best way to lose weight – and keep it off.

“Calories are a really good barometer of it but calories aren’t the enemy either. I mean you’re supposed to have a certain amount of calories.

“There’s a certain amount of good kinds of sugar that you do need to have in your diet so that’s not necessarily the enemy either.’

And her number one weight loss motivation tip? The results are really up to you.

‘”You can’t lose weight for other people and as much as you would love to that’s true in reverse,” she shared.

“You may love your daughter, your spouse, your parent; you cannot help them lose weight.  You can’t do it for them.  You have to want to do it for yourself and you have to do it for yourself.”

She said when she finally set realistic goals and stopped comparing herself to others, success came her way.

Do you think calorie counting is the best way to lose weight?

10 Easy Ways To Stay Healthy In Winter

SumoSalad’s dietician Georgina Moore shares her top 10 winter weight loss tips and how to stay healthy during the cooler months.

1. Keep your immune system revving

Stock up on winter warming foods to prevent your immune system going MIA. Think foods that pack a flavour punch such as ginger, garlic, rosemary and other beautiful fresh herbs.

2. Stay warm and keep active

Most Australians gain weight over winter. Don’t become a statistic by making physical activity a part of your daily routine. By keeping your muscles moving, you will keep your metabolism firing.

3. Exercise portion control

As tempting as it may be to go back for seconds of that warming casserole or pie, don’t! Instead, eat slower and take your time to enjoy a standard size serve.

4. Eat warm, well

There are plenty of healthy, hearty and warming options to keep you toasty throughout the cold winter months.

Think oats for breakfast, Sumo Bowls of red quinoa or brown rice for lunch and then roast vegetables salads or a soup for dinner. Make healthy, warm choices every day.

5. Don’t skip meals

Every one needs at least three decent meals each day. No matter how busy you are or how cold it is outside, don’t skip meals. For a balanced, healthy diet always try to include vegetables, lean protein and low GI carbs in each sitting.

6. Winter vegetables…yummy!

As well as cooler weather and shorter days, winter also signals the arrival of some fabulous vegetables. Think root vegetables, zucchini and asparagus. Some herbs are also at their best over these months such as tarragon, basil, thyme, dill, mint, rosemary, ginger, marjoram and oregano.

7. Look for different foods of different colours

Different colours in your foods represent a range of different vitamins and minerals. The more colour on your plate, the wider range of goodness you are receiving!

8. Keep hydrated

In the winter months most buildings, offices and residences have the heat working overtime.

Controlled heating can often be quite dehydrating, so keep the fluids ups and rug up with warm clothing instead.

9. Think good quality protein & low GI carbs

It’s very easy to get hungry in winter and consequently make poor food choices if you don’t base each meal on good

quality lean protein and low GI carbs. These help keep you feeling fuller for longer to prevent the 3pm snack attack.

10. Scrub up

To help prevent the spread of cold and flus make sure you practice good hygiene everywhere and always. Wash your hands prior to preparing and eating foods.

SumoSalad have launched a new winter range called Sumo Bowls, which are served warm. Resident chef, Pete Evans, along with Georgina, have come up with tasty new recipes inspired by Korean bibimbap that are perfect for winter – think brown rice instead of white, and red and white quinoa topped with fresh salad ingredients. Much better options than calorie-heavy winter comfort food.

What are your best tips to staying healthy in winter? Tell us in the comments below!

Top 5 Ways To Lose Weight From Biggest Loser Sharif Deen

To celebrate the opening of Australia’s first Biggest Loser Retreat, Biggest Loser contestant Sharif Deen (who lost over 70kg and now works as a personal trainer!) shares his best weight loss tips.

“With our country in the grip of an obesity epidemic, I’ve been making it my goal to help everyday people do what I did and lose weight, so they can start leading more fulfilling lives,” Sharif says. “The best advice I can provide is to never give up. Sure, you may have set backs – we’ve all been there – but you just have to get back on the wagon. Get stuck into your workout, go hard and fast, and always strive to be better than you were yesterday.”

1.  The Rule of 23and1

There is nothing you can do in one hour of training that will make up for 23 hours of poor diet. Make sure you eat a balanced diet that’s nutrient rich and only loaded with the good stuff.

2. Don’t faff

Train hard and at high intensity. You only have an hour to train (if you are lucky) don’t waste it faffing around and dawdling through your workout. Look to do high-intensity workouts – I use CrossFit – but whatever you do, do it like your life depended on it because your life does depend on it. Just remember it’s only one hour of your day, so make it count.

3. Get out of your comfort zone

Get used to being uncomfortable in all elements of your life. The more you get out of your comfort zone, the bigger it gets. If there was one thing the Commando taught me, it was to always face your fears head on and turn your weaknesses into strengths.

4. Eat a well-balanced diet

This means it should consist of real food. Avoid processed, packaged foods and be sceptical of advertising that tells you something is ‘the healthy option’.

5. Never be satisfied; satisfaction is death

Always strive to be better, always have goals that you are working towards. It’s the only way to be. If you don’t have a goal, you don’t have motivation.  What are you working towards? How do you know when you get there?

How can you be better?  How can you try harder? It is imperative you work out what you want before you start training and put a time frame on it.

 Visit <a href=”http://www.biggestloserretreat.com.au” target=”_blank”>www.biggestloserretreat.com.au</a> to find out more about the retreat and make a booking.