susies nutrition tips - may 2007 . . .

nutrition tips from specialist dietition susie burrell

Susie's Tips for the month ahead

A couple of weeks ago there were reports in the media about artificially sweetened soft drinks and their relationship to weight control. “Diet” soft drinks including Diet Coke and Coke Zero, Pepsi Max and Sprite Zero, do not contain sugar, instead relying on artificial sweetener to give them their “sweet” taste.

Whether diet drinks do trigger sugar cravings is debatable. Supplying the body with a sweet substance without the actual glucose (sugar) in theory may prepare the body for sugar, which may trigger a greater craving for sugar after the body realizes it has not in fact received the sugar. There are though few studies that confirm this theory.

So, the take home message is simple. One diet drink each day is probably not an issue, but if you are constantly relying on them for energy and a sweet hit, you really do need to get your baseline diet sorted so you are not relying on these products to too great an extent.

And finally, the reports on kids and fish oil are true. There is more and more evidence merging that show the benefits of supplementing kids diets with fish oils.

Check out the Natures Way website for a child friendly version of these supplements

Food Tip of the Week: Nutrition and pregnancy

Pregnancy is one of the key times when women lay down too much weight, which in turn can hang around for many years after the baby's birth. Pregnancy really is a time when women need to be on top of their weight, making sure that they do not put on more than 10-13kgs and ensure that they are getting all of their key nutrients including iron, zinc, calcium and essential fats every single day.

Certain cravings, such as the need to chew ice or hard lollies can be signs that a mum to be is not getting all the key stuff that she needs. So, if you are pregnant, know someone who is, or planning to be, get on top of your food intake and nutrition early in the peace to have a healthier baby and to help prevent long-term weight problems.

Product of the week: Reduced fat haloumi - In the deli shelved section of Woolworth's

Finally a company has come up with a lighter option. Haloumi cheese is quite high in fat so look for this brand which has just 12g of grams of fat per 100g compared to in the full fat version which has up to 30g of fat per 100g. Hopefully some more companies will get some lighter white cheese options on the market soon.

Exercise Tip of the week: How to choose a good personal trainer

There are hundreds of personal trainers out there and the trick, as with any professional when looking for a new one is to ask them some key questions to get a feel if they are the right one for you, before you commit much time and money to the relationship.

Here are some key questions I ask trainers when I am considering working with them:

	Do you have a degree in exercise physiology and if not, do you have a Certificate 4 and lots of experience?
	Who are your main client groups?
	Do you offer packages?
	Do you have a website?
	Do you have an initial assessment where we map out goals and expectations?
	What weight loss or fitness changes would you expect I would see in what time frame (to determine if they are realistic)?

Paul Lewis from Fit Too Travel operates a website that helps you track down a qualified personal trainer in your area, Australia wide. Check it out if you are considering indulging in some PT sessions.

Visit Fit Too Travel

Recipe of the Week : Vegetable Stack

An oldie but a goodie, particularly now we have a light Haloumi. Team with fish or a lamb fillet for a tasty meal.

	1 large eggplant
	2 medium zucchinis
	1 red capsicum
	1 medium sweet potato
	2 medium tomatoes
	4 large mushrooms
	200g pack reduced fat Haloumi cheese
	1 clove garlic
	2 tablespoons olive oil

1. Heat oven to 180°C. Slice sweet potato and zucchini into fine strips lengthways, brush with olive oil and place on baking tray in oven. Cook until tender.

2. Cut eggplant, tomato, capsicum and tomato in to slices. Once sweet potato and zucchini are tender, brush remaining vegetables with olive oil and place on baking tray until all vegetables are char grilled.

3. Lightly fry Haloumi cheese in pan using spray olive oil

4. Remove vegetables from oven and stack together into 4 stacks. Add fried cheese, and place head of mushroom on top of stack. Sprinkle garlic on top of mushroom heads.

5. Place stacks back in oven and bake until mushroom is warm.

Nutrition question of the week:

How can I prevent gaining weight over the cooler months?

The answer is simple, by acting now. Weight gain often starts right after Easter and continues through till August, by which time we are up to 5kgs heavier. Remember, it is much harder to get weight off than it is to get on so, start to pay attention to the reductions in activity that begin as the days get shorter and the weather cooler. Choose light soups and vegetables to balance the heavier food choices and weigh yourself regularly to make sure that the weight is not creeping on.

Alternatively, if you do need to lose weight, the Winter months are a great time to commit to a new diet or exercise program, so come Spring you will be in great shape after spending those cool Winter nights leaning up in the gym.