Susie's tips for the month ahead- january 2008 . . .

by susie burrell

Nutritionist tips by specialist dietician, Susie Burrell

Ready to Detox?

Welcome back for 2008! I hope you have all had a mentally refreshing holiday period. The start of a new year is a great time to consider what you would like to be different in your life this time next year, and make a concerted effort to start implementing some changes, immediately. For many of you, this will involve weight related goals which in turn requires you to also have some diet and exercise goals. To help kick start this process, this week I have included your own personal detox program, which should remind you of all the foods you need to be eating to not only help you feel your best but to also help keep your weight down. Good luck and let me know how you go – I love hearing your feedback.

Food Tip of the Week: Time to Detox

For those you who saw the rather technical detox that was published in a weekend paper (who has quinoa tabouli handy?), here is my own easy version that will have you feeling energized in just 5 days.

Food Tip of the week: Ready to Detox!
Supplements
*3 fish oil capsules/day
*3 green teas/day – after meals preferably
*2-3L water

Days 1 & 2:
Breakfast: 1 piece fruit + vegetable (not fruit) juice (optional)
Mid Morning: 1 piece fruit
Lunch: 100g tuna, salmon (or 50g reduced fat feta) + unlimited mixed salad
+ 130g tin mixed beans or corn
Mid Afternoon: 15 almonds
Dinner: Detox soup – see below

Days 3-5
Breakfast: 1-2 Multigrain Weetbix OR ˝ cup oats/All Bran + skim milk
Mid Morning: Piece of fruit
Lunch: ˝ cup brown rice + 100g tuna/salmon + vegetables (can add sweet chilli sauce)
Mid Afternoon: 15 almonds + 1 fruit (if hungry)
Dinner: 100g lean protein (chicken breast, fish) + steamed vegetables
Dessert: Berries + scoop thick low fat Greek Style yogurt

Please note: this is a guide only and should not replace information given by your own dietitian or medical specialist

Recipe of the Week: Detox Soup & Salad

Detox Soup

Ingredients Detox Soup

2 tsp olive oil
1 leek, thinly sliced
5 cups salt reduced vegetable stock
420g can chopped tomatoes
1 carrot, peeled and cut into 1cm cubes
500g pumpkin, cut into 1 cm cubes
2 zucchini, cut into 1 cm cubes
1 corn cob, kernels cut off the cob
1 small chilli sliced

Method

Heat the olive oil and chilli in a large saucepan. Add the leek and gently cook over a low heat until soft, then add the stock, tomatoes, carrot and pumpkin.
Bring to the boil, reduce the heat and simmer for 10 minutes. Add the zucchini and corn and simmer for a further 5 minutes or until all the vegetables are tender. Season with salt for flavour.

Detox Salad

Ingredients for Detox Salad
Rocket
Red capsicum
Baby beetroot
130g tin corn or 4 bean mix
Tomatoes
Spanish onion
Cucumber
1 tablespoon balsamic vinegar

Method

Combine all salad ingredients and serve with olive oil/balsamic dressing.

Product of the week: Salada

Finally one of our major food suppliers has responded to the need to rid our food supply of as much palm oil as we can. A popular cracker, Salada has had a major overhaul with Arnott’s now using nutritionally superior oil in its manufacture. Enjoy Salada with some cheese or peanut butter for a low fat, nutritious snack food choice.

Your Body: Walk Your Weight Off

I stumbled across this fantastic book while I was on holidays and love the way it offers a step by step way to incorporate walking as exercise into your life.

Walk off Weight

Your Life: The Year Ahead

If you have not done so already, January is a great time to set some goals in each of your core life domains; relationships, health and fitness, financial, career and personal. I have provided an outline on my website on how to do this – www.susieburrell.com.au. Remember, outcome is significantly more likely when goals are set – make 2008 your year.

"It doesn't matter where you are coming from. All that matters is where you are going." (Brian Tracy)