Susie’s Tips for the week ahead
“How much sugar is too much sugar?” - one food question open to much debate between health professionals. I must admit it is rarely the specific dietary issue I focus on with my clients, as I find that the balance of carbs and protein within meals, and the glycaemic load of the meal in general which is much more important to consider when working in fat loss. In saying this, meal plans I develop rarely contain much simple sugar, as simple sugars are mostly found in highly processed foods, foods that nutritionists tend not to recommend in general. If you do find yourself relying on simple sugars throughout the day for energy, try eliminating them for a week or two and see what a difference it does make to your skin, energy and cravings. Here are the common simple sugars found in foods that contain few other nutrients and can hence be termed “empty calories”, and sugars that slip into many meals:

Teaspoon sugar in tea/coffee = 5g total carbs = 70kJ
250 mls 100% OJ = 23g carbs = 430kJ
250mls apple juice = 30g carbs = 500kJ
5 lollies (yes 5!) = 15g carbs = 300kJ
Teaspoon honey = 10g carbs = 160kJ
Teaspoon jam = 8g carbs = 140kJ
1 fruit twist bar = 30g carbs = 600kJ

Product of the week: Lindt Chili chocolate
Lindt have just released this variety of dark chocolate in a chili flavour, which means you can combine the health benefits of a square or two of dark chocolate with the metabolism raising effects of chili – doesn’t it?

Food Tip of the Week:  Cookbooks anyone?
I have to admit that I am obsessed with food and health magazines; you name it, I get it – Bon Appetit, Gourmet, Delicious, VE & T, Self, Shape, Gourmet Traveler and most recently CUISINE – a fantastic bi monthly from NZ which is one of the best food mags I have come across. The Christmas issue contains some great vegetable recipes, seafood delights and a stunning chocolate trifle I am going to beg my mum to make this Christmas so check it out - http://www.cuisine.co.nz. 

Another recent release worth adding to your cookbook collection is the updated Heart Foundation Cookbook. Loukie Werle has done an amazing job with this one; finding a balance between good quality carbs, healthy heart fats and tasty, contemporary recipes – check out www.heartfoundation.com.au to order online for just $17. And they have great pedometers for just $50 too!

Finally, start to enjoy the great Summer fruit that has begum to trickle into fruit stores. The peaches and nectarines have arrived and those mangoes will not be long either!

Your Body: Over exercising – The quest for thinness
While exercising is great for our body, over exercising, for years and years will eventually catch up with you – I was recently told that a work acquaintance has to have a hip replacement. The colleague is exceptionally thin, and since then I have been told that she has spent much of her life obsessively running to keep thin. Now, when she is only in her late forties, her poor body cannot take it any more and she has to go in for major surgery. So, training 5 x a week for health and fitness is good for us, as is mixing cardio and resistance work but running for hours each day to the point where your joints cannot take it any longer is not. In general, if it hurts a little, you are simply a little out of condition, but if your suffer chronic pain when you exercise it is a sign that you may be doing too much and need to try a different program.

Recipe of the Week: Baked mushrooms with goat’s cheese (4 people)
A great pre dinner appetizers or light lunch with green salad
8 large field mushrooms, stems removed
1 cup white wine
100g goats cheese
4 spring onions, finely sliced
1 tablespoon chopped basil
1-tablespoon olive oil
2 teaspoons balsamic vinegar

1) Preheat oven to 180°
2) Place mushrooms, underside up, in a baking dish. Pour wine over mushrooms,  cover with foil and bake for 15 minutes.
3) In a bowl, mix goats cheese, spring onion, basil and 1 teaspoon of the oil. Spoon mixture evenly onto mushrooms, then bake for a further 10 minutes.

4) Serve with a light rocket salad.

Your Life: Plan the next 8 weeks
With just over 8 weeks to go until Christmas arrives, and just a few weeks until the parties start, it is a good idea to spend some time mapping out your upcoming weeks to ensure that you leave enough time to get all the things you need to get done before Christmas, including maintaining your exercise program and of course all the shopping, scheduled in. Time tends to run away from us as things get busier and diet and exercise are 2 previous priorities that are quickly shafted. Be smart this Summer, allow time to keep “self” healthy and not only are you more likely to prevent weight gain, but feel more organised and relaxed by the time Christmas does get here.

Susie Burrell
Dietitian/Nutritionist
Susieb2@chw.edu.au
www.susieburrell.com.au

“People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine." (Brian Tracy)