Susie’s Tips for the week 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. For more info on this report see http://www.cancercouncil.com.au/

November Blog Update: www.susieburrell.com.au : Update readers’ response to “Why exercise doesn’t work”, How our supermarkets control us, To facebook or not to facebook?

Product of the week: Peppercorn Meat: http://www.peppercornfoodco.com/
I stumbled across this brand of meat that specialises 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 favourites 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 25^th here is the harsh reality about what you will need to do:

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

Your Body: Rugby Tag - http://www.nswrugby.com.au/FansStuff/RugbyTag/RugbyTag.aspx
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 mistake 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)

Susie Burrell - Susie@susieburrell.com.au - www.susieburrell.com.au