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.

5 pregnancy myths exposed

It never ceases to amaze me how much mis-information there is out there about staying healthy and active during pregnancy. Enough is enough - it's time to debunk some of the common pregnancy health and fitness myths:

"I'm pregnant (or wanting to get pregnant) - there's no point watching the waistline now". BUSTED. The weight a woman is as she enters her pregnancy is a strong indicator of her risk of getting gestational diabetes. But even beyond the effects in pregnancy, research shows a strong link between a mother's weight and her child's risk of a lifetime battle with the bulge and type 2 diabetes.

"Exercising while pregnant? It might do more harm than good". BUSTED. In fact, research over time has shown that women who exercise during pregnancy tend to have reduced weight gain, more rapid weight loss after pregnancy, improved mood and better sleep patterns. Some recent studies have also shown a lower induction rate and a faster labour in women who exercise regularly during pregnancy.

Smoking: cutting down is "good enough"  BUSTED. The latest Aussie health statistics show the ugly truth - around a quarter of women who are pregnant or breastfeeding smoke regularly.  If you continue to smoke you're increasing your risk of giving birth to an underweight baby, which in turn, increases the risk of the baby becoming more stressed during birth, resulting in a complicated delivery. So the best thing you can do for you and your baby's long-term health, is to quit smoking for good!

Drink up your coffee, too much is never enough! BUSTED. Research shows drinking two strong cups of coffee a day could double the risk of a miscarriage. As with most things, moderation is the key - stick to one cup of moderate strength coffee a day or try a decaf option.

'I'm eating for two now'.  BUSTED. How many times have you heard this one? You need nutrients for two, rather than eating for two as you're not eating for two full-size adults. Eat a healthy diet with plenty of fruit, vegetables and include a mix of essential fatty acids (EFA), high quality protein, and low GI carbohydrates at every meal. For more free tips on the do's and don'ts of pregnancy and exercise contact us today.

It's time to worship the green goddess

Looking for a way to get more veggies in your day? Try this fabulous green goddess which is packed full of iron, protein, Vitamin A, Vitamin C and calcium! Unfortunately, my kids didn't like it (they prefer carrot, apple and celery), but I think they were put off by it's green colour. It really does taste good and yes, that's me and I did drink it :-)

How to make it
Cut and juice the following ingredients:
100g Kale
100g Broccoli
1 large stick of celery
1 green (Granny Smith) appleEnjoy straight away!

Lessons from NYC: everyone's a winner baby ain't that the truth

It's not long now until some very motivated Mums will be lacing up their shoes to do the New York City Marathon (go Ruth and Cathy!). As a running Mum myself (who did the famous race two years ago) I can't help feeling a tingle of excitement. Why?

It's the mecca for marathoners. And it's often the no. 1 running destination on a runner's 'bucket list'. The most famous 42.195 km race in the world through all five boroughs of New York is considered the peak of all marathons. The course does have its pitfalls (the long wait at the start line in Staten Island for one, the difficult course and the hilly finish in Central Park) but the 2 million people that line the streets to cheer sure do make it easier.

Just getting to the start line in NYC or any marathon is an achievement. But you don't have to run a marathon to test yourself.

Your health goal may be to drop a dress size, complete something that you've always started but never finished, or part of a long term plan to lead by example for your children. When you challenge yourself, and push the boundaries, you know what it means to be alive. And you appreciate what you have. 

Me - after finishing the NYC marathon in 2011

Exercising with others is motivational and inspiring. Everyone has their own story. I've trained with women of all shapes and sizes. Some running to beat cancer, depression, or 'move on' from marriage breakdowns. And some like Mum-of-three - who couldn't walk around the block a year ago - but is now running effortlessly for 30 minutes straight. Just hanging around with women like this is inspirational and makes you appreciate what you have. Hell, if they can do it - why can't you?

Set tangible goals for yourself. Before you start on a new training program decide what it is that you want to achieve and why it's so important to you. Just saying 'to lose weight and get fit' isn't enough of a motivator to get you out of bed in the morning, but maybe 'to run a 5km race and raise $2,000 for breast cancer research' is.

But don't rely on motivation alone to get you moving. Don't wait around for someone or something to motivate you to put your runners on and get out the front door. Sometimes you just have to ACT NOW.

Running isn't for everyone but do something that you enjoy! Cycle, swim, hike through the bush, rollerblade, play soccer with your kids. It doesn't matter what you do, as long as you enjoy it. If you do, chances are you'll continue to do it and get fitter in the process.

To paraphrase an 18th century German writer and philosopher Goethe, 'inspiration has a genius of its own. If you have a good idea, do it NOW'.