You are what you don't eat

As a personal trainer working closely with new Mums and women generally, I'm often asked: "what should I eat". But real gains in health are achieved if you follow some simple guidelines and look at what you DON'T eat. here's a quick check to see how you score in the "don't eat" category.

1. Do you have a different breakfast most mornings? Yes or No
2. Are you aware of the 5 food groups outlined by the Australian Dietary Guidelines (or remember them from school)? Yes or No
3. Do you have at least 2 serves of fruit and 5 serves of vegetables per day (on average)? Yes or No
4. Are you aware of how much water you need for your body size? Yes or No
5. Should you eat more bread, cereals and pasta OR dairy, milk and cheese? Yes more dairy/milk/cheese; Yes more bread and cereals
6. Do you simply eat when hungry or do you follow a guideline to eating? (understanding that diets rarely work) Yes or No

And the answers?

1. Breakfast - include variety. We often eat the same thing for breakfast as a habit day after day, but does your breakfast really measure up? Is your cereal high in sugar? Do you include protein (eggs, yogurt or milk) to keep you feeling fuller for longer (and help with maintaining lean muscle mass)?
2. The five food groups are: grains (mostly whole grains/those of the high fibre variety); vegetables & legumes/beans; leans meats, poultry, fish, eggs; reduced fat milk, yogurt, cheese (or alternatives); and fruit.
3. It's a myth that everyone needs "8 glasses of water a day". Your daily needs depend on what you eat, your size, and what type/how much exercise you do each day. Drink to thirst, don't drink for the sake of drinking. You can also try weighing yourself each morning, three to four days in a row. Pick a time other than your period to rule out hormone-induced water retention. If you lose more than about 450g a day, that means you've probably come up short on the liquids the day before.
4. More grains than dairy (or suitable dairy alternative). But choose whole grains and foods such as rolled oats, wholegrain pasta, brown rice, and quinoa over the less nutritious variety such as white bread and white rice. 
5. Do you eat for comfort or because you feel happy, sad, stressed or bored? Recognise the signs of emotional eating vs eating because you are hungry. As a guide for healthier eating, you can also download a free summary of the latest Australian Dietary Guidelines (54 pages). This is good place to start in terms of planning and preparing food, and there's lots of information on breastfeeding and food patterns for children. 

And of course, if you need an extra hand - particularly in the lead-up to Easter - check out our website, including the Nutrition Complete service.

Losing the baby belly...as easy as one, two, three?

Your dream is just like that scene from the Wizard of Oz.

"Just click those ruby red slippers three times, and you'll be able to wish that baby belly fat away," says the good witch of the North. And sure enough, that sagging belly (that seems to rapidly descend northwards with each day passing since the birth of your baby more than eight months ago) just...magically...disappears!

Well, it's time to snap out of that dream and face reality.

Because while you might be feeling proud about every weight gain of your baby, and loving every pudgy, baby roll on their thighs, you're probably feeling the exact opposite about yourself. And, unfortunately, there is no magic cure for getting your pre-baby body or belly back. It's all about consistency over time - in what you eat, in gaining muscle strength, and it also comes down to how often you exercise, how hard you work, how long the workout lasts for, and what sort of exercise it is that you're doing.

Confused? Don't be. Here's top 5 tips to get you started to SUSTAINABLE baby belly fat loss:

1. Don't read women's magazines with stories about celebrities who are the shape of Chupa Chups with gravity-defying boobs within weeks of giving birth. Let's fact it: they're rich and pampered - can afford a series of full-time trainers and nutritionists - and what on earth are they REALLY doing to their bodies...you can bet they can't sustain it! Push it far from your mind!
2. Cut out or reduce the amount of refined carbohydrates you eat, as they are the single biggest reason for adding fat around your waistline. Choose vegetables every time over pies, pastries and cakes. I know the latter seem more appealing...but will they get you the body your want???
3. It's time to get some huff and puff going. Walk with the pram, run, swim - anything that increases your aerobic fitness at least three times a week. Your body needs this regular workout to increase your metabolic rate and burn more kilojoules. Start slowly and vary the intensity of your workouts.
4. Add some weights to your routine. Being more toned will help you burn fat even while you are feeding your baby, or sitting at your desk or watching TV. Start with your own body weight. Do push-ups, lunges, squats - anything that recruits the larger muscle groups at once. Do them in the middle of your cardio routine or when you return home after your walk.
5. Remember the energy equation: if you eat more than you use, you will gain weight. Fat intake has more kilojoules than other nutrients. So if you reduce your fat intake, but not necessarily the food portions, you reduce total kilojoules (energy).