Food for thought

"Eat food, mostly vegetables, not too much." - US doctor, lawyer, and author, David Kessler.

Did you know that poor diet is a factor in almost six out of every 10 deaths? 

Yup, that's the latest news according to the National Health and Medical Research Council's recently released Australian dietary guidelines. 

They say Aussies should eat more fruit, vegies. wholegrain foods, low-fat milk and fish.

And there's now stronger evidence of links between:

• SUGAR-sweetened drinks and an increased risk of excessive weight gain in children and adults.
• LOW-fat milk and reduced risk of heart disease and some cancers.
• FRUIT and reduced risk of heart disease.
• NON-STARCHY vegetables and reduced risk of some cancers.
• WHOLEGRAIN cereals and less risk of heart disease and excessive weight gain. 

If you're looking for the latest info on healthy eating during pregnancy, or how to give your baby the best start  - there's lots of free resources available to download from the NHMRC website.

Looking for further inspiration? Check out the Nutrition Complete online service available from our website. You can plan quick and healthy weekly meal plans using your own personalised meal planner with hundreds of tasty recipes that are quick and easy to make and that the whole family will enjoy :-)

Beat the bulge and keep it off

Still trying to shed weight for Summer? Or do you need to lose the baby belly fat?

Don't aim for short-terms results - beat the bulge and feel good about keeping it off by establishing the right kind of eating habits. Here are the top 3 tips and tricks:


Load up on the leafy greens
A study in the Amercian Journal of Clinical Nutrition revealed that vegetarians are 15 per cent less likely to be overweight or obese than meat eaters. That's because vegetables and fruit tend to have fewer calories or kilojoules that the average meat meal. The answer? Eat your greens and go meatless at least one day a week - you'll be doing favour for your body and the environment.

Think about it
Mindful eating habits play an important part in controlling your food intake. By eating at the dinner table distraction free (ie. no eating in front of the TV), you'll be more mindful of what you're eating and how full you feel.

Be flexible
Add some flexibility to your eating plan and don't stick to a regimented diet that is bound to fail. A study published in the Journal of Obesity showed that women who followed a rigid diet were 19 per cent more likely to be overweight than women who were on a more flexible eating plan. Think of the 80-20 rule where you're eating well 80% of the time, with 20% for the occasional treat.

Read on for some more free tips.
Have you got some tips that have worked for you? Share them with us :-)

Work that butt!

At our pram camp classes we focus on strengthening and shaping the butt - not just 'cos we all want a great-looking bum (who doesn't?) - but because it's key to building a strong pelvic floor. This yoga-strength exercise is like the 'Superman' except you do it standing up. It's great for working the butt, hamstrings and lower back but it does take good balance to achieve, so take it slowly for the best results.

How?

• Stand on your left leg and take a few seconds to get your balance.
• Extend your left arm out in front of you and your right leg out behind you. Try to keep your right leg as straight as possible without locking the knee.
• Reach out as far as possible and tilt your body over from the waist. You can keep your left arm against your body or let it drop down to the floor.
• Gently straighten up from the waist so you're back into starting position. Repeat with the opposite arm and leg.
• Aim to do four of these on each leg or more if you feel comfortable, and eventually build up to 2 sets of 10-15 on each leg.

TIP: this exercise is suitable for everyone. Just concentrate and take it slowly to make sure you keep your balance.

I train hard but never see the results - why?

Some women believe they have to bust-a-gut and workout hard every time they exercise to get results. But the reality is, if you work long hours and live a fast-paced life, or are up half the night with a baby or a toddler, then all the hardcore training in the world may not be what you need to see results.

Why? It may be because your body is producing too much cortisol (the stress hormone) which is counterproductive for weight loss!

The solution? Try winding things back by doing intense sessions two or three times a week and then a 'recovery' session on the other days. Play with your kids in a park, go for a walk on the weekend, or do some easy laps in the pool. And of course, the most important thing is to rest when you can. This isn't easy when you have young children, I know, but sometimes a nanna nap on the couch is the best thing you can do for your body - and your health.