Maintaining the Momentum

For those of you who have successfully detoxed, well done! It feels a lot better 1-2kgs down and with plenty of fresh food in your system doesn't it?

The trick to now maintaining your dieting momentum is to create some clear guidelines of what you will and will not do with your diet for the next 3 months to help facilitate slow, continued but sustainable fat loss. Some examples include:
1) Not drinking alcohol during the week
2) Eating strictly during the week so you can splurge a little on weekends
3) Not touching the lolly jar and biscuit tin at work
Aim for 5-10 of these guidelines rather than attempting to follow a strict diet and your positive progress should continue at least for another 4 weeks.

And, a note for my personal clients. I have had a change of address and will now be practicing at Suite 2, 18 Montgomery St, Kogarah on Saturdays. You can call 0414 905 239 for appointments or email me at Susie@susieburrell.com.au.

Musashi WPI - http://musashi.com.au

After working in sports nutrition for almost 10 years, here is my protein recommendation of choice for taste, composition and mixing quality.

http://www.4ingredients.com.au/index.html

If you are one of the thousands of people who freak out when you see more than 4-5 ingredients listed on a recipe, then not only are you pretty much like me but then this book is for you. Written by two Qld mums, this book is packed with simple, tasty recipes that can be made with just 4 ingredients. Watch out for the ones with loads of pastry and sour cream but on the whole they are pretty good choices nutritionally.

The truth about abs - http://www.truthaboutabs.com/

This is a great site which outlines the key differences between men and women's bodies and the impact that it has on exercise and dietary prescription.

Quick Dinners

Over the past week I have seen 5 clients who work long hours and are struggling trying to think of quick and nutritious dinner options. Here are a couple of my favourite low carb dinners to follow on from your detox

STEAK WITH TOMATO AND CHILLI SALAD
2 x 200g rib-eye steaks
50g baby spinach leaves
1 tomato, halved, sliced
50g reduced fat feta, crumbled
½ fresh red chilli, finely chopped
olive oil, to serve
balsamic vinegar to serve

1. Preheat a barbeque plate or char grill on high. Spray steaks with oil, then cook for 3-4 minutes each side for medium until cooked to you liking. Rest, covered, in a warm place for 5 minutes.
2. In a bowl, combine the spinach, tomato, feta and chilli. Drizzle with a little olive oil and vinegar, and then serve with steak.

Salmon Frittata
· 1 medium Spanish onion, chopped
· 1 zucchini, sliced
· 1 tomato, chopped
· 180g tin pink salmon, drained
· 4 eggs lightly beaten

1. Preheat oven to 180?C. Spray a pie dish with canola oil.
2. Spray a fry pan with canola oil. Heat onion, capsicum and zucchini until tender.
3. Transfer vegetables to pie dish. Add salmon and eggs and stir to combine. Bake in oven for 20-25 minutes.
4. Serve with a large green salad.

Letting go

Even the emotionally strongest of us have a ghost that haunts; a lost love, employer, job or friendship; various situations which have not turned out the way we may have hoped, leaving emotional scars and incomplete memories. And have you noticed that it is always in such instances, that the more we try and avoid dealing with the hurt, the more it haunts us?

Last week I came across this poem in a book written by spiritual healer Jack Cornfield that describes the benefits of actively letting go of past pain and hurt rather than continually fighting it. It has been very useful to me and I hope it will be for you also.

If you let go a little
You will have a little happiness
If you let go a lot
You will have a lot of happiness
If you let go completely
You will be free (Ajahn Chah)

There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between. "(Pat Riley)
{A GREAT ANALOGY FOR WEIGHT LOSS (SB)}

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