susies nutrition tips - november 2007 . . .

nutrition tips from specialist dietition susie burrell

Susie’s Tips for the month ahead: Cancer Update

A number of you may have come across the landmark report published last week by the World Cancer Research Fund that featured a detailed review of dietary factors related to cancer risk. The good news is that the most significant finding of the review of over 7000 studies on food and cancer is that excessive body weight and poor exercise habits are the two key variables found to be related to an increased risk of developing cancer.

The report also states that there is convincing evidence to show an increased risk with a high intake of processed meats such as bacon, mortadella, salami and sausage. For this reason, it is advised that such products be consumed at most, once each week. I know that many of you are thinking that the Italians and the Greeks eat plenty of these processed meats without any apparent increase in cancer but it must be remembered that the Mediterranean cultures also team these meats with a lot more fresh fruits and vegetables than we do, which may be more powerfully protective against cancer.

Click here for more info on this report

Product of the week: Peppercorn Meat

I stumbled across this brand of meat that specializes in lean cuts recently and cannot believe how good the mince patties and snags taste. All products are developed by a locally owned manufacturer, use 100% Australian beef and are also gluten free. A great way to include some healthy Summer BBQ favorites in your weekly meal plans.

Food Tip of the Week: So you want to lose 5kgs by Christmas?

It is the time of year that we all openly declare the need to lean up a little before the party season well and truly arrives. If you are serious about getting rid of your extra 5kgs by December 25th here is the harsh reality about what you will need to do:

	Exercise intensely at least 3 x each week eg SPIN, jogging, interval training
	Include high fat foods such as rich cheese or chocolate in your diet just once each week
	Eat out at most once each week
	Ditch alcohol completely during the week
	Walk 7500 steps each day
	Cut out the milk based coffee and replace with tea
	Eat grills and salad for dinner 5 x week
	No snacking
	Just 2 x fruit/day
	No fruit juice or adding sugar to drinks

Your Body: Rugby Tag

At a time of year when team sports wind down, and for those not gym inclined, a social game of touch is a great way to include some high intensity activity into your life each week. Check out your state rugby association for local details.

Recipe of the Week: Easy meat marinade

We regularly see the celebrity chefs throw a few herbs and spices together to create a taste sensation but now you can do it too. Try throwing this together in the morning before you leave for work and turn the usually boring meat and vege mix will be converted into a taste sensation that night.

	500g Scotch fillet
	Salt
	Pepper
	Mild Paprika
	Oregano
	Lemon
	Olive Oil
	Red Wine

1) Trim all visible fat off fillet.

2) Dust with salt, pepper, paprika, oregano + juice of ½ lemon and touch of olive oil.

3) Place seasoned meat in ¾ glass of wine and leave in fridge for at least 2 hours.

4) Remember, to remove meat from fridge at least 30 minutes for cooking.

This marinated meat tastes superb on the BBQ or grilled and served with roasted vegetables or a green salad.

Thanks to my gorgeous client Mary for sharing her tricks of the trade with this one.

Your Life: A little self-help

Many of you may wonder why one earth a dietitian would be giving advice on “self development” books but my background is actually in psychology- You may also be surprised when I tell you that during nutrition counseling sessions you tend to spend a significant amount of time discussing the huge number of pressures and issues in people lives, that may be directly or indirectly affecting their food intake and hence my interest in personal functioning in general. So, here is update on some classics and personal favourites from a range of life areas in the bookstore which I hope you find as helpful as I have.

	Crucial Conversations by Kerry Patterson: teaches you to have the conversations that you know you need to have but have thus far been unable to at work or at home.
	Really Relating by David Jansen; Margaret Newman & Claire Carmichael: the relationship classic for any couple who feel as if they are living separate lives.
	Playing with Fire by Gordon Ramsay: a fantastic insight into how childhood experience can drive an individuals behaviour in work and in life.
	The Rules by Ellen Fein and Sherrie Schneider: if you are a single female you need to have read this book.
	Princess Bitchface byMichael Carr-Gregg: a must read for any mother of a teenage girl.
	Are you the one for me? by Barbara De Angelis: another classic for anyone who makes the same mistakes in relationships, time after time.
	Dealing with the Self Absorbed by Nina Brown: a great read for anyone who works with ego driven individuals.
	Feeling Good by David Burns: if you are prone to low mood and depression this book is a great introduction to cognitive behavioural therapy.

Have a productive week

"Perhaps the very best question that you can memorize and repeat over and over is, 'what is the most valuable use of my time right now?'" (Brian Tracy)