susies nutrition tips - july 2007 . . .

nutrition tips from specialist dietition susie burrell

Susie's Tips for the month ahead

How hard has it been to get out of bed this past month to get to the gym? It seems that with the blink of an eye the temperature has dropped 10°C. A little trick that has helped me drag myself out of bed on the cold, dark mornings – try using the alarm on the mobile phone and keep it well away from the bed, even in the next room. Once you are out of bed, it is hard to get back to sleep; lighting a fragrant candle also helps to light the room beautifully and get ready for your walk, gym, run or day in a calm, serene way.

And don’t forget to reintroduce nashi pears into your diet. Nashi’s are a light, sweet alternative to apples, a great source of soluble fibre and kids love them.

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A trip away has meant the Updates have gone out a little early so I hope not too many of you mind and unfortunately due to the long weekend there will be no updates next week.

Food Tip of the Week: Stressful family meals

Are your meals times a mix of arguments, tears and tantrums? Do you spend the entire time coxing and bribing your young ones to eat? If this sounds like you, remember, meal times are not supposed to be stressful. Meal times are meant to a relaxing way to reconnect with your family, talk about the day’s events and remind yourself what you love so much about your partner and children. Here are some tips to make family meals times more enjoyable for everyone.

	Always eat at the table with the TV off
	If your children do not eat a lot, try not to stress. Remember that children often eat plenty at school so are not always so hungry in the evening. If they refuse to eat, do not make a fuss but make sure that they stay at the table until everyone else has finished their meal and never bribe them to eat as this can teach them to eat when they are not hungry, which is not ideal.
	Always place extra vegetables or salad in the middle of the table for everyone to pick at.
	Aim for each family member to choose a meal each week. Kids are more likely to eat when they have had some input into the meal.
	Most importantly, relax. Kids are very perceptive and can tell if you are stressed. Make the meals times fun for all, and everyone will eat better and look forward to sitting down together at the end of a long day – just the way it is meant to be!

Product of the week: Craisins

These tiny berries are one of the richest known food sources of antioxidants. Craisins are grown in just one small area of the Untied States and this entire crop goes to producing the world’s supply of cranberry juice and craisins. Try adding these tasty critters to salads and nut mixes for a daily antioxidant burst. Found in the baking/dried fruit section of supermarkets.

Exercise Tip of the week: Konfident Kids

The more kids programs we have to get our inactive bunch of children moving the better. This is a great program based in the suburbs of Sydney, which targets fundamental skills vital for children’s movement. If you know of any local programs in your state, let me know and I will put them in next weeks update.

Recipe of the Week: Antioxidant Salad

	100g Danish feta
	1 nashi, sliced
	Mixed lettuce
	4 Roma tomatoes
	1 Spanish onion, chopped
	2 handful Craisins
	1 red capsicum, sliced
	1 Lebanese cucumber

1) Just mix all these ingredients together for a stunning salad.

Perfect for a hit of craisins and as a side to grilled chicken breast or lean, lamb fillet.

Nutrition question of the week: A client question this week – “There are so many types of noodles on the market, which are the best type to use in stir fry’s?”

Generally speaking, the Hokkein or flat wheat based noodles have a lower glycaemic index, but remember the trick with noodles is the portion size so aim for just 1 cup max and team with plenty of lean protein and fresh vegetables.