tag:blogger.com,1999:blog-40086142888122950882011-11-27T17:21:22.927-08:00BridgetThompson 0421 33 22 43Bridget Thompson is an APD with an absolute passion & zest for helping people Design their Health!
Bridget is a Dietitian with a difference. No unrealistic expectations, strict diet plans or "no" foods. Just lots of fun, education & "how to"!
Bridget loves good food & physical activity & is passionate about inspiring other people to love it too!Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.comBlogger471100tag:blogger.com,1999:blog-4008614288812295088.post-91536683871675535252010-12-01T12:38:00.000-08:002010-12-01T13:59:43.394-08:00The TRUE truth about Weight LossFirstly apologies for the "silly" title of this article, I do realise it is not "good english"! :)<div><br /></div><div>The thing I really want to get across today though is that so far out there, there has been no consistent "true truth" about weight loss. It is not that people are intentionally lying to us. They truly believe what they promote about getting healthy, into shape and feeling your best. </div><div><br /></div><div>It's just though that it IS all lies....</div><div><br /></div><div>I feel compelled to write this post today as I have sat silent for WAY too long....</div><div><br /></div><div>I have a message and I MUST share it! After a wonderful day yesterday at my clinic with beautiful people, and the past few weeks I have enjoyed with my most incredible VIP clients, I MUST share this message far and wide and make it so very CLEAR....</div><div><br /></div><div>More of us THAN EVER before are "battling the bulge"... it seems that it is normal these days to be at least a little overweight, in fact you could say "overweight" is the new "normal". I am not criticising anyone here, that is just the way it is. </div><div><br /></div><div>When I was a child, I WAS THE FATTEST KID IN THE CLASS! Yet, often when people look at the <a href="http://www.newleafnutrition.com.au/about_us.asp">photos</a>, they say, "Oh you weren't THAT big..."</div><div><br /></div><div>BUT! I am NOT telling fibs!! I KNOW FOR SURE that I was the heaviest kid- in a composite class (meaning there were kids in my class a whole year older than me). We had these maths activity books when I was at school in which we often had to complete "real life" mathematical activities- like measuring our height, and WEIGHING ourselves...! </div><div><br /></div><div>The data was plain for EVERYONE to see as the teacher plotted the figures on a graph on the blackboard. Bridget was the shortest AND fattest (heaviest) out of everyone...! (slightly humiliating!)</div><div><br /></div><div>Ok, now we have that clear, I'll move on :)</div><div><br /></div><div>What I am getting at is that something is DEFINITELY amiss for MORE of us than EVER to be struggling SO much with our weight. A great majority of these people have never had an issue with it before, and so are at a complete loss when it starts to become an issue with which they cannot seem to easily fix....</div><div><br /></div><div>I too fell into this trap JUST EARLIER THIS YEAR....!</div><div><br /></div><div>I have to confess...</div><div><br /></div><div>I too was one of these people who really did believe that the "weight game" was an equation and that the body could be essentially "manipulated" or coaxed into the "right weight" or shape depending on what you DID with it...I was CONVINCED I had ALL the answers and that I could help ANYONE- regardless of their challenges (hormones included)- lose weight. And I did, a lot of the time!</div><div><br /></div><div>The thing is, I am a perfectionist (recovering now!)</div><div><br /></div><div>The ones I couldn't help TRULY bothered me...I have this deep, in-born desire to help anyone and everyone who wants it...</div><div><br /></div><div>I KNOW how it feels to be DESPERATELY unhappy with yourself; to feel so FAT and UNATTRACTIVE that you retreat from the world. It is HEARTBREAKING...it wears away ANY self-esteem or self-respect you do have for yourself and truly makes you RESENT and even HATE the very core of who you are...</div><div><br /></div><div>I do not wish that pain for ANYONE and that is why I am so driven, passionate and committed to helping others out there dealing with this state of being...</div><div><br /></div><div>In any case, my search for answers never ceased...I tirelessly pursued more ideas, options, research.... ultimately my intuition is my radar and also the guide I trust without question when scouring over and through information...</div><div><br /></div><div>SO much I what I read did not resonate...I ignored it...I kept searching....eventually I encountered a body of research that DID resonate...I KNEW DEEP INSIDE it was true....</div><div><br /></div><div>The thing was, my "intellectual, stubborn and fear-driven" self would not really allow me to accept it...Furthermore, it was not a simple, quick-fix solution that could easily fix into someones life and solve the issue overnight...</div><div><br /></div><div>What I read was about a WHOLE NEW WAY of relating to ourselves and to life....</div><div><br /></div><div>I thought it sounded lovely, I knew it to be true, yet I put it away hoping to "get on with it" and find better, quicker, easier "cheat" options. I thought, "Yeah, that all sounds lovely, but really, who has time?? Its just not realistic!"</div><div><br /></div><div>Well.....the Universe seemed to not like my response so much and PUSHED ON with its lesson for me....</div><div><br /></div><div>After YEARS of having lived my life HIGH, FAST and CONSTANTLY achieving, pushing, moving forward being "successful", I started to FALL IN A HEAP...</div><div><br /></div><div>I couldn't run like I used to, although I tried. I pushed my body, I battled with it...I told myself I would feel better if I simply pushed through...I became frustrated, depressed and very anxious when my old methods failed to work...</div><div><br /></div><div>I ate less, convincing myself I was at fault and doing something wrong....When I couldn't run because I was in too much pain, too tired and too heavy, I walked....I felt like a zombie, pushing and pushing and pushing myself...</div><div><br /></div><div>I did NOT understand...my body was changing and I had no idea how to deal with it anymore...it felt foreign...I rejected it and simply wished everyday for my old self and body to return...</div><div><br /></div><div>No such luck...</div><div><br /></div><div>I finally conceded and went to the doctor (something I NEVER usually do!). I knew something was up and I had a good idea what...</div><div><br /></div><div>Sure enough, after some testing and investigations it was confirmed... I have Poly Cystic Ovarian Syndrome....</div><div><br /></div><div>Ok...! I accept the challenge I told myself. I know all about this condition and I can fix it. (hahaha- laughing at how "mental" I was about the whole thing!)</div><div><br /></div><div>I told my Doctor I did not want to- and would not- use a medical option for dealing with this. She urged me to start the OCP (oral contraceptive pill), or at least a progesterone option to get my body back in balance. My head said, "No! I don't want to gain MORE weight", yet my heart and spirit knowingly and confidently said to my doctor, "No...I know this is an emotional and spiritual thing I need to work on and once I've dealt with that I know my body will be naturally back in balance".</div><div><br /></div><div>Surprisingly she did not laugh or criticise me. She agreed to my request.</div><div><br /></div><div>The thing is, as much as said all of that out loud and knew deep within me that this was indeed the truth, I continued to fall into old patterns and try to use all my old tactics to get my body "back to normal".</div><div><br /></div><div>Over time I got more and more exhausted...I got more and more depressed...I got more and more anxious... I had no idea where I had gone...neither did my family. When I went home to visit them in Melbourne, they were all visibly shocked and disturbed...the look on my nana's face had the biggest impact on me though...</div><div><br /></div><div>"Where have you gone Bridget?" Her eyes sincerely panicked. "This is not you"</div><div><br /></div><div>I knew what she was saying was true and I was so very frustrated and ashamed. I am a naturally bubbly, confident, happy and ever-energetic being who fuels herself with a true PASSION for life, people and learning. Those who knew me called me a "pocket rocket", an "energiser bunny"...a BIG BALL OF ENERGY, in a teeny little package..</div><div><br /></div><div>Yet, here I sat....lost, desperately unhappy, completely exhausted, with a true sense of helplessness...it took me all my might to simply smile...my "mind demons" were out of control...Constant criticism was my companion. I could do nothing right. I was all wrong. Who I had become was a loser, soft and pathetic....</div><div><br /></div><div>Wow...it still shocks me how "against myself" I became, and how much I truly did reject and hate this "new person"..</div><div><br /></div><div>Somewhere in that space of time, I visited another doctor, desperate for more answers...Yes, I had gotten myself into a state of adrenal fatigue and my cortisol levels were PUMPING...</div><div><br /></div><div>What exactly does this mean? Quite simply, and in a nutshell, it means that I had jammed my body into what I call "Fear Gear" and had it convinced it was CONSTANTLY under attack..</div><div><br /></div><div>This elicits the "stress response" within the body which is mediated by a body system known as the Sympathetic Nervous System. Sending messages to the adrenal glands that you are under threat and that you need to FLEE or FIGHT the source of attack, generates a whole cascade of stress hormones, 2 being adrenaline and cortisol. </div><div><br /></div><div>These chemicals very cleverly enable you to do super-human things, like lift a car off your baby, or run from a lion...</div><div><br /></div><div>The problem is, when they are not used and left to circulate in the body, constantly, they generate all sorts of damage and essentially shut down our ability to metabolise efficiently AND they cause us to gain weight...</div><div><br /></div><div>There is SO much more to explain here- and in future posts I will...For now though, I will leave the explanation at that...</div><div><br /></div><div>Chronic stress response = hormone imbalances = weight gain, pain, inflammation, exhaustion, depression, anxiety...</div><div><br /></div><div>In a nutshell...!</div><div><br /></div><div>So, what do we DO about all of this? </div><div><br /></div><div>Take medications? "FIX" the body from the outside in??</div><div><br /></div><div>No....No....NOT AT ALL..!</div><div><br /></div><div>I mean, you can try, go ahead....I sure did!</div><div><br /></div><div>The thing is, the body...the mind...the spirit...the entirety of all the aspects that make us HUMAN BEINGS is MUCH more intelligent than we could ever intellectually understand....MUCH more...</div><div><br /></div><div>We may try something externally (that is OUTSIDE, IN) and the body will simply adjust internally to get back to where it wants or needs to be at that moment...</div><div><br /></div><div>We are a body of chemical reactions....constant chemical reactions...</div><div><br /></div><div>You only need to consider the MALE SEXUAL response to even an IDEA that is arousing to know just how powerfully impacting THOUGHTS ARE on our internal "chemical soup" which in turn, creates the external "physical response"....</div><div><br /></div><div>Yes....that's right....</div><div><br /></div><div>There are things going on "up there"- that you may not be even consciously aware of- that IS without a doubt, creating, or at least significantly contributing to, the physical reality you are experiencing RIGHT NOW... </div><div><br /></div><div>As long as you convince yourself otherwise, that surely there is an answer "out there", that there is something you have missed, something you are doing wrong, something nutritional that you are not getting.... you will keep yourself locked into the torturous and never-ending "battle" of weight, health and energy balance....</div><div><br /></div><div>You will have to "keep motivating yourself" and "trying so hard"....being "so disciplined" and "so good"...You will have to stay on a regime that you "know" works....!</div><div><br /></div><div>Essentially, you will have to keep FIGHTING you...</div><div><br /></div><div>I am here to tell you that THAT is not the answer...THAT will NOT bring you everlasting peace, health and happiness....THAT is exhausting.... THAT is self-depleting... THAT will take you further away from home (yourself) than anything else and WILL leave you feeling LOST, CONFUSED, FRUSTRATED and DEFEATED!</div><div><br /></div><div>Lay down your weapons people, make peace with yourself....</div><div><br /></div><div>All you want is to be heard, to be listened to...to be cared for and to be loved....you want FUN, CREATIVITY, JOY and LAUGHTER.....you do not want RULES, DEPRIVATION, DIETS and CONSTANT DISCIPLINE....</div><div><br /></div><div>You are a spirit....you ARE divine...</div><div><br /></div><div>Honour this....TRULY....DEEPLY....</div><div><br /></div><div>It WILL all "right" itself....from the INSIDE, OUT!</div><div><br /></div><div>So YES, I do have MUCH more to say...MUCH more to share with you...MUCH more to explore...this is JUST THE TIP...perhaps the START OF MY BOOK....?!?!?!!? ;p</div><div><br /></div><div>I will be bringing to the world- next year(!!!!) a program in which I will share EVERYTHING I know...the physical stuff, the mental stuff, the emotional stuff AND the spiritual.... :)</div><div><br /></div><div>It is VERY EXCITING and I have been wanting to share it with you for SUCH a long time!!</div><div><br /></div><div>I just needed to get this LAST piece of the puzzle! :)</div><div><br /></div><div>Now I have it, I WILL share it with you all...in abundance! :)</div><div><br /></div><div>I said earlier, this drive, this passion, it wells up from WITHIN me....a deep compassion for how it feels to truly hate yourself...to truly separate your physical self from your whole self and spend all your time and energy working against yourself...</div><div><br /></div><div>To have found a place of deep peace, understanding, resonance and love...to truly be in ALIGNMENT "with" myself....to finally feel that I can LISTEN to and TRUST me....THAT is what I wish to share with the world....with YOU! :)</div><div><br /></div><div>I want YOU to truly LOVE you, to TRULY admire and HONOUR you....to be so "in-sync" with yourself that you know exactly how to rebalance- NATURALLY- when you momentarily get "off track"....</div><div><br /></div><div>That is what I will bring to you and the world....Slowly but surely! :)</div><div><br /></div><div>I hope you love it, I hope you receive it, but regardless, I will offer it :)</div><div><br /></div><div>LOTS OF LOVE TO YOU ALL!</div><div><br /></div><div>xoxoxo</div><div><br /></div><div>Bridget Jane</div><div>Food Body Lifestyle Guru</div><div><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-9153668387167553525?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com4tag:blogger.com,1999:blog-4008614288812295088.post-7056596607765221022010-09-11T14:54:00.000-07:002010-09-11T15:09:28.828-07:00The Journey....Learning to Listen to Your BodyThis post was inspired by a SIMPLE question I was asked about DETOXING...<br /><br />The question was, <span style="font-style:italic;">"I would like to ask about detoxing and whether it really is beneficial etc?"</span><br /><br />My reply, which unfolded as I passionately hit keys, was as follows. I hope you get from this something that awakens and stirs TRUTH and INSIGHT....the KNOWINGS of your SOUL :) Enjoy! xo<br /><br /><br /><span style="font-style:italic;">""Detoxing" as a formal thing I am not into..I am more into LISTENING to the bodies needs and meeting it in every moment. We are DYNAMIC beings, constantly changing, evolving and growing...so to IMPOSE a regime on the body, I feel is unnatural, and not likely to be "in-sync" with it's current and constantly changing needs...<br /><br />For me, being in HEALTH is about listening to that quiet, internal whisper that says..."Hey...your giving me too much of _____. I really don't want any more of _____. Please, I need ________. Can you concentrate on _______."<br /><br />Does that make sense? An example for me of late has been my body saying...."I feel heavy and un-energetic. I used to feel so much more VIBRANT when you fed me more RAW veg...lately its all cooked and I feel BLAH! Please, can you go back to giving me more RAW VEG and this time, please more adequately meet my needs...Please give me more concentrated sources of GREENS...plant sources that provide PROTEIN and ESSENTIAL fats..."<br /><br />Haha. This is quite humerous, hey? But this is HONESTLY the "conversation" I had with my body! <br /><br />These days I am so IN TUNE with my body (only took 18 years!!!), that I can trust implicitly what it tells me in any moment, and I strengthen that trust by following through, without question with ACTION :)<br /><br />As I mentioned to someone earlier, for me lifestyle transition has to be effortless, totally inspired and totally yummy! <br /><br />My current journey has been ALL of that and totally driven by complete LOVE, APPRECIATION & ACCEPTANCE of my body and soul. Not, as I had always done in that past, been driven by FEAR, HATE and LOATHING of my body and (unconsciously) the most deepest depths of who I was as a person...<br /><br />In the past, I IMPOSED and FORCED things upon my body which worked really well for me when I was totally in a MALE-dominated and driven way of being. I had completely rejected my femininity and was so out-of-sync with my soul.<br /><br />As I grew and awakened spiritually, I went through a period of chaos...My feminine being was awakening, yet I resisted it with all my might...When I finally got to a place of complete ACCEPTANCE and also let go of trying so hard to UNDERSTAND and FIX....that is when my life started to GRACEFULLY unfold and transform...<br /><br />Ahhhh...it has been so beautiful since....only in moments of RESISTANCE does it become hard, unpleasant or scary...The deeper I go into awareness, acceptance and inner-refletion and connection, the more I am divinely guided to a blissful way of being...truly gorgeous!<br /><br />ANYWAY, that is the SUPER LONG answer to an otherwise SIMPLE question and of course I have so much more to say!<br /><br />I hope it makes sense for you and if you would like to bring your session forward so we can explore what the next steps for you are...the steps that your body is calling and longing for..then LETS DO IT! :) Very happy to adjust the schedule! <br /><br />Let me know beautiful! :)<br /><br />LIVE and LOVE the journey! :)<br /><br />Mwah! oxoxoxoxo"</span><br /><br />So there you have it!<br /><br />It will either resonate with you and awaken a new level of awareness, or simply seem like mumbo-jumbo :)<br /><br />No matter, either option is perfect for you and where you are at on your Journey :)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_YcS_Xm8FXP8/TIv982j_jxI/AAAAAAAAAKM/g5OJWs2q6ng/s1600/peace_meditation.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_YcS_Xm8FXP8/TIv982j_jxI/AAAAAAAAAKM/g5OJWs2q6ng/s320/peace_meditation.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5515781390525763346" /></a><br /><br />As always, would LOVE to hear from you :)<br /><br />Your passionate partner in HEALTH, LIVING EXCEPTIONALLY and BEING YOUR BEST,<br /><br />Bridget Jane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br />Become a <a href="http://www.facebook.com/pages/Bridget-Jane-Food-Body-Lifestyle-Guru/150644194131?ref=ts">FACEBOOK FAN </a><br /><br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a> <br /><a href="http://bridgetjaneguru.blogspot.com ">http://bridgetjaneguru.blogspot.com </a><br /><a href="http://bridget-jane.blogspot.com">http://bridget-jane.blogspot.com</a> <br /><br />Sunshine Coast, QLD <br /> <br />"Your health is everything...Discover your TRUE health potential"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-705659660776522102?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com2tag:blogger.com,1999:blog-4008614288812295088.post-26607394299329875102010-06-03T12:02:00.000-07:002010-06-03T12:40:39.125-07:00Healthy Banga's n Mash?...There is something about winter arriving that makes us all want to snuggle up and get into all our comfort habits; hot chocolate, trackies, couch and of course, somewhere in there is the yummy and creamy good ol' mashed potato!<br /><br />I was doing a radio spot yesterday on Noosa Community radio with the lovely Tania Nash, and one of her biggest winter dilemma's to deal with was the overwhelming draw to a big bowl of the mashed tato. Quite funny really I thought, as all in all, from a nutritional perspective, it ain't that bad!<br /><br />But then, the way I make mashed potato, of course, ain't that bad! When my partner fittingly decided last night that he would indeed love bangers n mash, it got me thinking about the make-over version of this incredibly familiar "dinner table feature". <br /><br />You see, when bangers and mash is served in our household, yes it is our comfort dish, yet I must admit, really it is a "good naughty" (as I like to call healthier versions of traditionally over the top foods). <br /><br />Before me however, there was a time when Brad's version of this dish would quite simple have been cholesterol heaven. He loves mashed potato made with butter, cream, did I mention butter and cream? <br /><br />Being 13kg overweight and sporting high blood pressure at 23, when I met him, meant that this version of tato mash quite simply was tugging at his heart strings!<br /><br />So last night when Brad decided gleefully he was having mashed potato, then just as quickly realised he did not have his star ingredients (we keep neither in the house), his face quickly fell into disappointment. <br /><br />"It's ok!" I exclaimed. "I know how to make yummy, low fat mashed potato!"<br /><br />I wont say he jumped up and down with excitement at this statement, however he was willing to listen to my suggestion as he knows from past experience that occasionally I have good ones!<br /><br />So, did he like my suggestion? <br /><br />Well, the meal was such a hit I would LOVE to have taken a photo for you and shared the love, however before I could say, "Let's take a photo", Brad had polished off half the plate! "We have success!" :)<br /><br />For Tania, and for so many out there who simply love good ol' BnM, but also have a desire to look after their heart, waist's and overall health, here is the healthy and INCREDIBLY TASTY version of an all time favourite!<br /><br />Healthy Banga's n Mash<br /><br />Ingredients<br />-your choice of potato's<br />-Vegeta vegetable stock<br />-skim milk<br />-salt and pepper to season (more pepper, less salt)<br />-minced garlic (fresh or jar)<br /><br />-Peppercorn Extra Lean Beef Chipolata's (or any other type of lean sausage you like)<br />Brad likes Peppercorn varieties, me, I'm a Kanga Banga girl :)<br /><br />Method-<br />-boil peeled and quartered potato's in water with appropriate amount of Vegeta stock added, until soft<br /><br />-meanwhile, line your chosen fry pan with baking paper- being sure that there is no chance of the paper being set alight by any of the surrounding flames! :)<br /><br />-cook sausages according to packet directions. We do ours on a med heat, and use a combination of covering with a lid, to cook through and succulently :) Cooking without oil takes practice- especially in the art of producing tender meats!<br /><br />-while the sausages and potato's are cooking, assemble on half of your plate a fresh salad, or else prepare some steamed vegies like broccoli, carrots, squash or zucchini, mushroom and pumpkin, or sprouts, beans and capsicum. <br /><br />Brad loves a fresh salad rain, hail or shine, so I piled half his plate with fresh salad leaves, a market fresh Russian tomato, red and spring onion, as well as half a creamy avocado. Yum! <br /><br />There was a time Brad would have turned his nose up at ALL of this (he even mentioned that last night!). He is even surprised that now he LOVES all of these food items and LOOKS forward to eating them! He too now cannot see a meal as complete without the salad or veg component! Impressive! (for an ex-bacon, cream, fried, cheese, butter, etc lover!) :)<br /><br />-once the potato's are cooked through, drain liquid, retaining just a small amount, mash well with a fork and add the tiniest amount of skim milk, a teaspoon, or more of minced garlic and season with a tiny amount of salt and as much pepper as you like :) Keep mashing until they are silky smooth and ultra delicious!<br /><br />-your sausages should be about done by now, so assemble all on your plate and ENJOY! :)<br /><br />There are many ways to make this meal increasingly more healthy- for instance using sweet potato in place of regular potato; keeping the skin ON when you mash and having FISH instead of red meat....but, there you go! <br /><br />There is a way to have a good old favourite in a way that LOVES your body back :)<br /><br />To a cosy winter! :)<br /><br />Mwah! xoxoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<a href=" www.newleafnutrition.com.au"><br />www.newleafnutrition.com.au</a><br />0421332243<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2660739429932987510?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com2tag:blogger.com,1999:blog-4008614288812295088.post-9902528926591979752010-05-20T01:05:00.000-07:002010-05-20T01:13:52.322-07:00What’s is your breakky bowl?Sometimes, some things make me SO passionate I just have to write about them right away! Well this morning is one of those moments! The sun has not even poked its head out on this chilly morning in Melbourne and I have been up for hours! Waiting for the lights to come on so I can go and play!<br /><br />The point of this post however, is to share with you something I do feel very passionate about. <br /><br />Breakfast is a very important part of our day. We “know” this, but yet, do we “know” it? As they say, “To know and not do, is not yet to know”.<br /><br />Unless you are a Breakky Bestie, like me, then I would URGE you to consider the importance of this meal and just how much of a positive difference to your world this one simple habit, done well and consistently, can make for you. All in the space of 15 minutes in the morning!<br /><br />Anyway, what I want to discuss in relation to breakfast here, is the lure of all those “rubbish” cereals out there that line the supermarket shelves from floor to ceiling! What prompted this post was the sighting of my mum’s (latest diet) breakfast cereal. A tiny 45g packet that sparked so much PASSION inside of me!<br /><br />When I looked upon this package, the first thing I noticed was how light and “empty” it felt. Then I noticed the sparkle of the shiny, sugar-laden “nuggets” within. I turned over the packet to glimpse at the Ingredients List (as I do..). “Wheat flour, sugar, malted wheat flour….”<br /><br />Hmmmmm.......<br /><br />When I conduct Secrets of the Supermarket shopping tours, I discuss with attendees how to properly discern a product label. One of the most important things I remind them is that the INGREDIENTS LIST is the most important part of the label. It tells you EXACTLY what is in the product, and without giving away the recipe, it indicates in which proportion each ingredient is present. The ingredients listed first are present in the greatest amount within the product, and those last, the least. <br /><br />Simple, eh?<br /><br />So many of us overlook this valuable part of the label in favour of the seductive claims about being “high in fibre”, “low in fat” and all manner of other magical promises. Of course there is no mention of the “added sugar”, or “extra processing”, or “added colours, flavours, preservatives”, or the “lost natural vitamins and minerals”…..okay, okay, I will stop there…!<br /><br />Next, I took a look at the Nutrition Information Panel (NIP) of the spoken of cereal. How many sugars per 100g? 22.3g. Interesting. That makes this product approximately 20% sugar. Per “Serve” there is 10g, or approximately 2 teaspoons. Top this with skim milk (as directed), and there is another teaspoon of sugar. So far, 3 teaspoons of the sweet stuff. <br /><br />Great way to start the day! A delivery of sugar straight into the blood stream, that without accompanying fibre or protein to moderate its release, will lead to a nice little insulin spike. Just the recipe for fat storage, as well as a whole host of immune mediated responses that add to inflammation and ageing. <br /><br />The intention of this post is not to bag or alarm. It’s just to point out the irony of so much of what drives our food choices, and to pose another approach. <br /><br />I urge you to look beyond body weight and weight related goals as a driver of your choices. Whilst, in terms of calories the above cereal may seem to fit the bill, when you look at it more closely, what is it really doing for you? At a cellular level, as I mentioned, it is simply just creating aggravation that the cells then have to deal with. <br /><br />In simplicity, this type of food is TAKING from your cells, rather than GIVING to them!<br /><br />A key thing to remember is that we are a collection of BILLIONS of cells. Each cell is its own functioning unit, that put together creates a system so intelligent it is beyond true comprehension. If we want to live full, energetic and long healthy lives, it is important to remember that we are not simply one body made up of fat, muscle and bone mass. <br /><br />We are a large organism made up of a massive collection of cells, and these cells need feeding. They need proper nutrition to deliver back to you the best they can. <br />So, I urge you, think beyond calories! <br /><br />Think cell-lories! What are you feeding your cells???<br /><br />For some brilliant breakfast ideas that encourage healthy, plump, vibrant cells thereby creating a younger and healthier looking and feeling body, try:<br /><br />• Berries, orange and banana sprinkled with whole oats, cinnamon and topped with a natural yoghurt and a few teaspoons of LSA or ground flaxseeds<br /><br />• A handful of raw unsalted nuts, a big crunchy apple and a soy latte<br /><br />• A piece of soy and linseed toast topped with avocado, tomato, and low fat cheese<br /><br />• Poached eggs served atop wilted baby spinach, sautéed mushies, grilled tomato, capsicum and red onion drizzled with balsamic vinegar<br /><br />• A warm bowl of porridge (traditional variety, not “quick oats”), topped with a chopped banana, ½ tsp of honey and a teaspoon or 2 of LSA or ground flaxseeds. <br />Alternatively try warm apple and cinnamon. YUM!<br /><br />• A small tin of baked beans on a wholegrain English muffin<br /><br />• Sardines on toast <br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_YcS_Xm8FXP8/S_Ttub83VtI/AAAAAAAAAIs/_H3BU7lbqk4/s1600/May+2010+109.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_YcS_Xm8FXP8/S_Ttub83VtI/AAAAAAAAAIs/_H3BU7lbqk4/s320/May+2010+109.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5473260829194802898" /></a><br /><br /><br />I say, ditch the cereal boxes and engage your creative side! Break the rules! Who says vegies are for dinner? Look at other cultures and what they eat to greet the day for some great ideas that may spark your inner genius!<br /><br />Most of all, have fun! Breakfast IS one of the most important meals of the day.<br /><br />Tell your body it’s time to “wake up”. Break-the-fast and get your metabolism roaring!<br /><br />Until next time! :) xoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br /><a href="www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><br /><br /><a href="http://bridgetjaneguru.blogspot.com">http://bridgetjaneguru.blogspot.com<br /></a><br /><a href="http://bridget-jane.blogspot.com">http://bridget-jane.blogspot.com</a><br /><br />Mob 0421332243<br />Sunshine Coast, QLD <br /> <br />"Your health is everything...Discover your TRUE health potential"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-990252892659197975?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com2tag:blogger.com,1999:blog-4008614288812295088.post-48907623533747317712010-05-12T16:15:00.000-07:002010-05-12T16:28:27.024-07:00Can you shift ONE DEGREE?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_YcS_Xm8FXP8/S-s5gK9K5tI/AAAAAAAAAIc/L16qAw6UaB0/s1600/aeroplaneistock+image.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 212px;" src="http://4.bp.blogspot.com/_YcS_Xm8FXP8/S-s5gK9K5tI/AAAAAAAAAIc/L16qAw6UaB0/s320/aeroplaneistock+image.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5470529397231118034" /></a><br /><span style="font-style:italic;">This article is, to me, an oldie but a goodie! I'd LOVE to share the concept with you as it's REALLY helped A LOT of clients and friends in their quest to lead a happier, healthier, more energetic life :)<br /><br />It is simple, and so profound :)<br /><br />Take on board the messgae and see what a difference it can make to your life! :)<br /><br />xoxoxo</span><br /> <br />One of the most simple, yet profound lessons I ever learnt was the concept of one degree shifts. <br /><br />Imagine for a moment an aeroplane. If the flight path of this aircraft is modified even just one degree from its point of take off, the passengers will end up in a completely different destination to originally planned! <br /><br />I found this fascinating! So incredibly true and so incredibly powerful! <br /><br />When there are areas of our life in which we feel change is needed, yet doing so seems too overwhelming to contemplate, try considering and applying this simple concept. I have certainly done so many times when recognising there were areas that I needed to overhaul. <br /><br />My usual tendency was to get so caught up in the unknowns; seeming magnitude of the task; not to mention the one million options for consideration, that I would become overcome and paralysed with fear, doubt, uncertainty or sheer confusion, and consequently take no action. <br /><br />How many times has this happened to you?<br /><br />Now I acknowledge the END RESULT I am after (vision/goal) and work towards it in one degree shifts. <br /><br />Just as the practice of saving five dollars a day, over 25 years would lead to a significant sum after 25 years, so too will large pay-off’s come from making tiny daily and consistent health shifts. <br /><br />Here are a few one degree nutrition shifts, with significant long term value, for you to consider: <br /><br />-Switch the daily large caramel latte fix to a small skim latte to save as much as 380, 330kJ a year which, left unburned, equates to approximately 10kg of extra body weight!<br /><br />-Limit your intake of red meat to no more than 3 to 4 servings a week. Select lean varieties always and avoid processed meats such as bacon, ham, frankfurters and salami. See Cancer Council for more ideas <br /><br />-Eat a small handful of raw, unsalted nuts (30g) five or more days a week to halve your risk of heart disease<br /><br />-Switch from white and refined breads to heavy-wholegrain varieties for smaller swings in blood glucose levels and significantly higher intakes of disease protective fibre, phyto-nutrients, vitamins and minerals<br /><br />-Ensure 2 alcohol free days a week, at least. Work towards the daily recommended intake of no more than 2 standard drinks a day; simply cut back one drink, or even half, at a time. Choose every second round as a water round <br /><br />-Slot in a 10 minute walk around the block at lunchtime or upon arriving home at the end of the day to burn up to 2kg of excess body fat over the year <br /><br />-Work towards making vegies 50% of your “plate” at lunch and dinner everyday<br /><br />Remember, the key is CONSISTENCY and the fortune is certainly in the FOLLOW THROUGH :)<br /><br />As someone once put it, <br /><br /><span style="font-style:italic;">“The only way to eat an elephant is one bite at a time!”</span><br /><br />(Not sure of the nutritional value of an elephant but please don’t eat them! Haha)<br /><br />I would LOVE to hear YOUR one degree shift ideas, or feedback :) <br /><br />Please email me at bridget@newleafnutrition.com.au<br /><br />Have a brilliant day and enjoy where your ONE DEGREE SHIFTS take you!<br /><br />MWAH! xooxoxxoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br /><a href="www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><br /><br /><a href="http://bridgetjaneguru.blogspot.com">http://bridgetjaneguru.blogspot.com</a><br /><a href="http://bridget-jane.blogspot.com ">http://bridget-jane.blogspot.com </a><br /><br /><br /> <br />Mob 0421332243●Sunshine Coast, QLD <br /><span style="font-style:italic;"><br />"Your health is everything...Discover your TRUE health potential"</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4890762353374731771?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-6695167834738006142010-04-17T13:54:00.000-07:002010-04-17T14:24:34.094-07:00Foods and AsthmaOf late, Mr Brad, my partner has been suffering an usual amounts of mild "asthma attacks".<br /><br />Since we have been together, Brad's asthma has reduced significantly in terms of frequency and his dependence upon his "puffer". This can be attributed to a few things including giving up smoking, adopting an incredibly healthy eating pattern with LOTS of fresh fruit and vegies and minimal packaged/convenience and takeaway foods AND a transition to a slightly more active lifestyle :)<br /><br />I would also add, much less stress through a dramatically improved mindset and way of looking at things :)<br /><br />The recent incidents therefore have been very noticeable, whereas in the past they may have been part of the usual day to day happenings....<br /><br />Since the onset of these incidents were so sudden and noticeable, I went searching further of what could be triggering these attacks. I am NO expert in this area- despite my background it is NOT something I specialise in!<br /><br />So please, the information shared here is simply based upon our experience and I felt it great to share for anyone out there who MAY find that they have similar triggers and would benefit from trying similar strategies :)<br /><br />Please ALWAYS consult your GP and team of health care practitioners before taking on ANY health advice :)<br /><br />Ok...with that said...<br /><br />Here is what I found for Mr Brad, and what may also help some of you :)<br /><br />There are certain additives in foods which can TRIGGER asthma. These include<ul><li>Sulphites</li><li>Food colourings</li><li>MSGs</li><li>Salicylates</li></ul><span style="font-weight: bold;">Sulphites</span> are used as a preservative in many foods including some wines, fruit juices, canned fish and dried fruit. For Brad the trigger was FRESH PRAWNS....apparently metabisulphite is used as a preservative in prawns<br /><br />Another food Brad has responded to is Maggi 2 minute Noodles. These contain SULPHITES<br /><br />The other ingredient I think is playing a role here for Brad is <span style="font-weight: bold;">MSG </span>and this is found in high concentrations in stock cubes, gravy, soy sauce and packet soups.<br /><br /><span style="font-weight: bold;">Salicylates</span> are naturally occurring element in many foods including coffee, beer, honey, soy sauce, tomato pastes and sauces.<br /><br />There is more information here at <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Asthma_and_food">http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Asthma_and_food </a><br /><br />In Brads case, a couple of things have possibly lead to his increased sensitivity of late:<br /><br /><ol><li>He has been ill with a tummy bug which has included a body fever- aches and pains, etc. So, his IMMUNE SYSTEM is low and challenged at present which would definitely play a role</li><li>Of late, his consumption of all above mentioned foods has been higher- due to feeling ill and having "holidays"- more junk food! :)</li><li>His base diet includes a few condiments that would include these food ingredients, therefore his THRESHOLD of tolerance has possibly been super seeded.<br /></li></ol>So the remedy for Brad?<br /><br />Get back to BASICS!<br /><br />Good, healthy FRESH foods, free of additives, preservatives and colours!<br /><br />The fact that FRESH, HEALTHY prawns were a major player and trigger here, it certainly pays to KNOW YOUR FOOD :)<br /><br />Know where it is coming from and the PROCESSES it undertakes...<br /><br />Also, realise that there is always a THRESHOLD of tolerance so strict ELIMINATION of all foods is not necessarily required....<br /><br />This is a VERY UNIQUE and SPECIFIC issue which, if you are having ongoing issues, should certainly be managed with a suitably qualified practitioner guiding you through..<br /><br />On a final note, please do not forget the importance and impact of mental STRESS on your body's ability to deal with certain environmental "physical" stresses (i.e. food chemicals)<br /><br />Mental stress certainly wears down and depletes the immune system.<br /><br />So to look after yourself and give your body the support if needs to support you, remember the basics!<br /><br /><ul><li><span style="font-weight: bold;">Water</span>- LOTS of fresh, clean water!</li><li><span style="font-weight: bold;">Vegies </span>and <span style="font-weight: bold;">fruit</span>- LOADS of colour and variety all day, everyday! Breakfast, Lunch, Dinner and snacks :)</li><li><span style="font-weight: bold;">Move your body! </span>Get out in the FRESH air! Breathe in oxygen, deliver it to your cells with an increased heart rate, and clear away toxins! :)</li><li><span style="font-weight: bold;">Manage stress-</span> even if you are not CONSCIOUSLY aware of stress- many of us have endless things going on "in the back of our minds". So employ DAILY "stress clearer's" including exercise (in the great outdoors; nature is a great healer!); meditation (ANYONE can do it..takes patience, practice and time); mindset review- check in with how you react/respond to everything around you...changing the way you see things (your perspective) by getting into some "Self-development" things such as books, audio's, programs and even coaches- it will DRAMATICALLY change your life :)</li></ul>If you have anything to add, or any comments, would LOVE to hear from you!<br /><br />Please post below, or email me at bridget@newleafnutrition.com.au<br /><br />PS. at the above website, there are a list of NUMBERS to look out for on labels! Take a look <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Asthma_and_food">here </a><br />Very helpful! :)<br /><br />Lots of love to you all!<br /><br />BridgetJane<br /><br />Food Body Lifestyle Guru<br /><br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-669516783473800614?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-87282934311104287922010-04-14T03:54:00.000-07:002010-04-14T03:59:19.019-07:00Diets may determine dementia risk<!-- S BO --> <!-- S IIMA --> <table align="right" border="0" cellpadding="0" cellspacing="0" width="226"> <tbody><tr><td><br /></td></tr></tbody></table><p class="first"><span style="font-size:85%;">[From BBC News]</span><b><br /></b></p><p class="first"><b>The foods we choose to eat may determine our risk of dementia, mounting evidence suggests.</b></p><p>Latest work in Archives of Neurology shows sticking to a diet rich in nuts, fish and vegetables significantly cuts the chance of developing Alzheimer's. </p><p>A "Mediterranean diet" containing plenty of fresh produce and less high-fat dairy and red meat has long been thought to improve general health. </p><p>Experts believe it is a combination of nutrients in foods that is important. </p><p>Read the full article <a href="http://news.bbc.co.uk/2/hi/health/8615456.stm">here</a><br /></p><div> <img src="http://newsimg.bbc.co.uk/media/images/47632000/jpg/_47632124_meddietspl.jpg" alt="Med diet" border="0" vspace="0" width="226" height="170" hspace="0" /> <div style="text-align: left;" class="cap">The balance of foods eaten appears to be important</div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8728293431110428792?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-45360766686295007392010-03-25T05:11:00.000-07:002010-03-25T05:55:42.355-07:00CHOCCAS CHICKPEASOk, so by now you will probably know that I go through phases where I simply cannot get enough of a certain food! At the moment there are a few, but one that really stands out is CHICKPEAS.<br /><br />I am love, love, loving these super food beauties and not just because they have a lush nutty taste and creamy texture, but also because they are simply LOADED (choccas ;p) with nutrients that nourish, renew and revitalise your body!<br /><br />Chickpeas are a legume meaning they are a GREAT source of protein, slowly digested carbohydrates and fibre :)<br /><br />Here are just a few features of these little round gems, that are compelling enough to give them a go, I'm sure you'll agree :)<br /><br />-they are a fibre-full all star! Yes if you take time to check out which foods are great sources of fibre, chickpeas top the chart! They are high in both types of soluble and insoluble fibre meaning they not only form a gel like substance in the digestive tract which ferries undesirable fats and cholesterol out of the body (soluble fibres part), they also add to stool bulk to prevent constipation and digestive disorders such as diverticulosis and irritable bowel syndrome (insoluble fibres part). Yeah!<br /><br />-their high fibre content makes them great for helping to lower cholesterol levels and makes them perfect for those with diabetes, PCOS, insulin resistance or any other situation in which blood sugar control is undesirable or non-ideal.<br /><br />-they are a great protein source and make a great meat replacement when consumed alongside a wholegrain such as brown rice or pasta. Having less red meat meals is a strong recommendation from all camps including the Heart and Cancer foundations worldwide. Research has shown that higher red meat intakes are correlated with high levels of heart incidents and cancers of all types, but particularly bowel cancer. So, get in preventative mode early and learn to love chickpeas in curries (mmmm- O had this tonight!), in pasta or rice salads, as a spread on wholegrain rolls (hummus) or as an ingredient in felafel's- just to name a few ideas! :)YUM!<br /><br />-they are also a great source of a number of important minerals including:<br /><ul><li>the trace mineral, Molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. What does this mean? Sulfites are a type of preservative commonly added to prepared foods such as pre-prepared delicatessen salads. Those sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. Interesting!<br /></li></ul><ul><li>Magnesium- another reason why chickpeas are good for your HEART! Magnesium lessens the resistance in arteries and veins improving the flow of blood, oxygen and nutrients throughout the body- nice!</li></ul><ul><li>Folate- this mineral is important for a healthy heart as it helps to reduce harmful levels of homocysteine. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease.</li></ul><ul><li>Manganese- chickpeas are an excellent source of the trace mineral manganese, which is an essential co-factor in a number of enzymes important in energy production and antioxidant defenses.</li></ul><ul><li>Iron- In addition to providing slow burning complex carbohydrates, chickpeas can increase your energy by helping to replenish your iron stores. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Menstruating women and those who are pregnant or lactating have higher needs for iron and so chickpeas are a super healthy-and EASY- way to top up supplies :) Just serve with a source of Vitamin C for most effective absorption- lemon juice or capsicum will do the trick! :)</li></ul>So there you go!<br /><br />I hope I have you salivating at the idea of learning how to CREATIVELY add these super duper fibre, protein and mineral rich treasures to your weekly menu :)<br /><br />Your body, energy and health will thank you!<br /><br />To your health and happiness!<br /><br />Bridget Jane<br />Food Body Lifestyle Guru<br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4536076668629500739?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com2tag:blogger.com,1999:blog-4008614288812295088.post-3254732315216029582010-03-03T16:00:00.000-08:002010-03-03T16:20:52.430-08:00Be L.E.A.N in 2010- a New Mantra :)Hi guys!<br /><br />I received a lovely email yesterday which inspired this post. First, the email:<br /><br /><span style="font-style: italic;">"Guess what I'm having for lunch?<br /><br />I asked myself what would nourish me and give me energy?<br /><br />Answer- chickpeas, sirena tuna with chilli, walnuts, rocket, cherry tomatoes and a little hommus mixed through it. OMG it is so yummy and I feel great.<br /><br />Loving your L.E.A.N philosophy. It's just the thing to get me out of my current fat crisis and the hole I have been stuck in without doing my head in in the process.<br /><br />love your work xx" </span>- G.A<br /><br />We will keep the lovely sender annonymous, but just LOVED her outlook and was very pleased that one simple article had such an impact! :)<br /><br />I thought, if this article has this impact on one person, let's share this wider! So....<br /><br />Here is the original article/philosophy our annonymous corresponder is referring to :)<br /><br />I sincerely hope you enjoy it and that it inspires a new way of thinking in you! :)<br /><br /><span style="font-weight: bold;">Be L.E.A.N in 2010- a New Mantra :)<span style="font-style: italic;"></span></span><br /><br />This may sound like another fad, Nazi-style, lecture from a health nut who has little tolerance for anything other than pure and ultimate dedication and worship to a clean lifestyle, but that’s where you’d be wrong.<br /><br />See I have been a Dietitian and seeing clients now for over 8 years, and I can tell you that I for one am totally fed-up with all the fad and fickle diets, programs, empty promises, miracle cures, quick fix approaches and hero’s out there who want to tell you number 1, it’s your fault and your doing something wrong, and number 2 that THEY have the answer and secret you seek!<br /><br />Having once being an overweight, unfit, lethargic and unmotivated “chubber” myself, I know too well the reality of the transition that needs to occur from the state of stagnant, stuck, idle and “can’t be bothered” to fit, fantastic, full of energy and “like WOW! I feel good!”<br /><br />It’s not all roses. It’s not all easy. An answer or solution doesn’t just fall in your lap.<br /><br />That does NOT mean, however, that it can’t be FUN, ADVENTUROUS, EXCITING and completely SATISFYING! If your like most humans, you thrive on a challenge. It’s only when you are thrown in the deep end you discover that in fact you Do know how to swim! Or at the least, stay afloat.<br /><br />Staying in the shallow end may feel safe; it may feel nice and you can kid yourself that your not missing out on anything by not being in the end where all the action, spunks and fun is happening, but the reality is, being in the shallow end IS for babies! It IS for whimps and it IS for those who aren’t ready to GROW UP.<br /><br />Now if I am sounding like the Nazi I promised I wasn‘t, I do apologise. If you met me in person, you would know I am completely compassionate, completely caring and completely ON YOUR SIDE.<br /><br />It’s just that every now and then we all need a wake-up call, and I’m not doing you any favours by supporting your choice to kid yourself and dishonouring your desire to look, feel and BE better.<br /><br />Currently I am working with one incredibly inspiring lady. All my clients are inspiring, but this woman is incredible. She came to me at 150kg and declared she wanted my assistance to publicly shed 50kg in 50 weeks. Now I admit, I smelt somewhat of a Fad Rat in the beginning and I kept my incredibly sceptical sun shades on so that I could get a scope of the whole scene.<br /><br />What I can tell you now is that this woman MEANS business! And if anything, she is the one who taught me that KIDIDNG YOURSELF is self-sabotage. It doesn’t help you and it doesn’t get you results. It simply keeps you trapped in a cycle, feeling bad about yourself and year, after year, making the SAME New Year’s Resolutions!<br /><br />So since commencing work with this amazing lady, I have promised myself to remember to always be HONEST about where someone is at in relation to their goals and if that current state is moving them towards where they want to go, or away.<br /><br />Now that that is out of the way and off my chest, lets get to the crux of this column. What I would LOVE you to take away from this piece is a new PERSPECTIVE. A new way of looking at the whole “lose weight, get fit, be healthy” spectrum that completely and utterly SERVES you. A new approach that does EVERYTHING to support you in your desires to have more energy, be healthier, look better and feel good!<br /><br />That perspective is framed with the L.E.A.N acronym . Take on this perspective, make it your 2010 mantra and be amazed at the results by the year’s end. You will need to keep this close and in mind ALL the time. Do not be strayed, seduced or distracted by those other “garden-path” approaches. Stay true and loyal to this perspective and I promise you, you will be delighted with yourself.<br /><br /><br /><span style="font-weight: bold; font-style: italic;">L- LOVING and LIGHT-</span> “Argh!” You may disappointingly sigh. Another “fluffy, fairy approach”, another “new-ager” or simply “what the?!” But take a little time to digest the mean of this simple perspective.<br /><br />Take time to be aware of how loving, forgiving, non-judgemental, compassionate and kind you are in every moment towards yourself, others and the world in general. If your mental chatter is primarily negative, cynical, critical, un-trusting and just plain “stick in the mud”, then I would seriously consider what impact this is having on your external world.<br /><br />What we focus on we create more of. There is SO much for me to share on this, but you are highly intelligent, so all I ask is for you to TEST this idea. First NOTICE what you focus on most of the time; what your primary thoughts are. Then look at what’s showing up for you and if you are in fact getting more of the very content that lives in your mind.<br /><br />Simply, if you are constantly thinking things like, “I’m tired, lazy, slack, unmotivated, and hopeless”, then its little surprise you would feel that way. Try focusing on things that you like about yourself, things you are grateful for and really live in that space and see how your external world changes. Try, “I love that I have functioning and capable limbs, I love that I have the CHOICE to exercise or not, I LOVE that I have access to fresh, wholesome, delicious food”<br /><br />See how much lighter you feel when you change your thoughts. Feeling HEAVY and TIRED comes from directing our energy and focus into numerous and endless energy DRAINS. They are everywhere. Stop your leaks and direct your energy to places that RENEW your vibrancy.<br /><br /><br /><span style="font-weight: bold; font-style: italic;">E- ENERGETIC-</span> “Eat to Energise” is the key here. Constantly observe your food choices and how they make you feel afterwards. Do you feel light, happy, energised or sluggish, guilty and “cloudy”? I guarantee you that if you start to pay the slightest attention to how you feel after you eat (especially 1-2 hours afterwards), then you will automatically start to consider options that may make you feel different.<br /><br />Foods that give us ENDLESS ENERGY include water, vegies, fruit, herbs and spices. Just like the add for CENTRUM will tell you that the little vitamin pill “unlocks the energy within”, these babies will properly and thoroughly unlock the energy contained within your body. They contain all the vitamins, minerals and whole array of synergistically acting compounds that magically make you feel ALIVE!<br /><br />I challenge you to first consider how many of these types of foods make up your day, and secondly to DOUBLE that. Notice what impact it has and how different you feel after eating a meal that is 50-75% this composition, vs. highly processed, refined and instant. Choose more foods that are FRESH and minimally PROCESSED.<br /><br /><span style="font-weight: bold; font-style: italic;"><br />A- ACTIVE-</span> be active in LIFE, in LOVE and in LEARNING. When you are taking an ACTIVE role in looking after your PHYSICAL, MENTAL, EMOTIONAL and SPIRITUAL needs you will feel instantly more energised.<br /><br />Being PHYSICALLY ACTIVE is something that we as humans NEED. It is a BASIC need in fact and something that we definitely suffer from NOT having in our life. Furthermore, being PHYSICALLY active has profound effects on our mental, emotional and spiritual domains. We feel less stressed, happier, more motivated and energised when we simply “suck it up” and get on with at least starting some type of physical movement.<br /><br />I will tell you that this is one area this incredibly inspirational lady EXCELS at. Even at 150kg with NUMEROUS challenges, this woman enrolled the help she needed and dedicated herself to DAILY physical activity NO MATTER what was going on, how busy she was, or how sore she felt. Her mantra really was, “suck it up” and “no excuses”. It was really tough for her for the first few weeks, then after that, each session made her feel more positive, more healthy and more motivated. Stick it out, make the commitment and see the difference.<br /><br /><br /><span style="font-weight: bold; font-style: italic;">N- NOURISHED- </span>Nurture and Nourish your body, mind and soul. Constantly reflect on how your THOUGHTS, ACTIONS and CHOICES are either nourishing, depleting or doing nothing for you and the goals/end results you are striving for. Is this meal nourishing me? Is this thought nourishing me? This situation? This person? This WAY OF BEING?<br /><br />Big questions, with MASSIVE pay-off’s.<br /><br />I will leave it at that. I’m sure I’ve waffled on enough.<br /><br />I simply wanted to set the frame-work. I am NOT a surface dweller who plays in fantasy and fad-land with the fairies. I have done this for long enough to know what works and what doesn’t.<br /><br />I can tell you that only by being and getting real will we get the results we want. Not just in health, but in life.<br /><br />And that means diving DEEP.<br /><br />So, work on being L.E.A.N in 2010, and just marvel at what transpires around you!<br /><br />To your health, happiness and FUN!<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br /><a href="http://www.newleafnutrition.com.au/">www.newleafnutrition.com.au</a><br /><br /><a href="http://www.facebook.com/notes.php?discarded&id=727075758#%21/pages/Bridget-Jane-Food-Body-Lifestyle-Guru/150644194131?ref=ts"><br />Become a FAN on FACEBOOK </a><br /><br /><a href="http://twitter.com/BridgetJaneGuru">FOLLOW me on TWITTER</a><br /><br />Bridget@newleafnutrition.com.au<br /><br />0421 332243<br /><br />This article was published first in ONYA, see it <a href="http://www.onyamagazine.com/bridget-janes-health-diary/bridget-janes-health-diary-be-l-e-a-n/">here </a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-325473231521602958?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-19833445962579857722010-03-02T13:46:00.001-08:002010-03-02T13:54:19.165-08:00If you drink juice, this is important!You all know that I am NOT about spreading the BAD health news....its just that this is VERY important information to share and just another reason why we really should be moving more towards natural, whole, unprocessed foods, free of packaging, as much as possible...<br /><br />Fresh, home-made fruit and vegie juices can be a great healthy option.<br /><br />I have never been a fan of any type of processed and pre-packaged juices.<br /><br />See the link <a href="http://www.rsc.org/AboutUs/News/PressReleases/2010/AntimonyFruitJuice.asp">here</a> <br /><br />To you health, happiness and VITALITY! :)<br /><br />Mwah! xoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br />Become a <a href="http://www.facebook.com/?sk=messages&tid=1204918254039#!/pages/Bridget-Jane-Food-Body-Lifestyle-Guru/150644194131?ref=ts">FACEBOOK FAN </a><br />Follow me on Twitter <br /><br />www.newleafnutrition.com.au<br />http://bridgetjaneguru.blogspot.com<br />http://bridgetthompson.blogspot.com<br />http://bridget-jane.blogspot.com<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-1983344596257985772?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-24641960170686517122010-02-20T18:06:00.000-08:002010-02-21T04:06:37.398-08:00Powerful n Punchy Pineapple!Ok! So Mango Mania is very sadly coming to an end...well really, the truth is, it's over :(<br /><br />The delectable, delicious and incredibly delightful fruit is over its peak season and just not where it's at right now.<br /><br />I have had to come to acceptance of this sad fact of nature, and instead direct my desires and cravings in another direction :)<br /><br />So....I followed my nose at the local farmers markets to the just as divine, delectable and delicious PINEAPPLE!<br /><br />Wow! These babies are RIPE, JUICY and oh so yummy! To add to that they are incredibly GOOD for you and should be enjoyed VOLUMINOUSLY! ;p<br /><br />I still remember the day I watched in ABSOLUTE HORROR as a well-meaning "expert" from The Biggest Looser television series tossed one of these amazing fruits into the garbage claiming it was too high in sugar and off limits for contestants!<br /><br />That was enough to swear me off that TV show for life! Professing that ANY type of fresh, whole fruit or vegetable is bad for you and should be avoided, is a SURE SIGN of a FAD to me! <br /><br />In my many years of experience I have NEVER seen anyone suffer ill-health due to eating fresh, whole fruit AND similarly I have seen MANY health-benefits from people making these delights their BEST FRIENDS! :)<br /><br />In fact, I have had many diabetic clients in the past who upon my enquiry into their fruit consumption told me that they avoided fruits, especially tropical ones, because they were strictly advised to by their specialist! <br /><br />When I heard this I would quickly overcome my horror then immediately go on to explain the dynamics of fruit digestion in the body, insulin response, and how eating biscuits and cakes because they were avoiding fruit, probably wasn't the most sensible idea.... <br /><br />Anyway, long story short, pineapple IS good for you!<br /><br />Just SOME of the health benefits of this oh-so-yummy fruit are:<br /><br />ANTI-INFLAMMATORY- due to pineapple's bromelain content, eating this fruit will infuse into your body powerful little substances that help to heal bruising, swelling, tenderness and pain. If you suffer from any type of arthritis, this is especially good news :) <br /><br />Also, bromelain is also responsible for pineapple being a great digestive aid! Bromelain helps to break down the amino-acids in proteins, thereby promoting good digestion (funny how my body intuitively feels like some pineapple after an evening meal! Intelligent system me think! ;p)<br /><br />ANTIOXIDANT and IMMUNE booster- pineapples are loaded with VITAMIN C and this baby is the body's primary water-soluble anti-oxidant responsible for protecting many of it's cells from free-radical attack. When free-radicals are allowed to run riot they promote plaque build up in our arteries, contribute to airway spasms that lead to asthma attacks, turn healthy cells into cancerous ones as well as cause pain and stiffness experienced in joint conditions such as osteo-arthritis and rheumatoid arthritis. Vitamin C is also ESSENTIAL for the correct functioning of the immune system and so a good one to load up on to prevent colds, flu and recurrent ear-infections.<br /><br />ENERGY- pineapple is an excellent source of manganese- an essential component of energy-producing pathways in the body. As well as manganese, pineapple is also a good source of the energy producing B vitamin, Thiamine. So, instead of B-B-Berocca...maybe...P-P-Pineapple will do the trick! Cheaper, yummier, easier! ;p<br /><br />EYES N GUMS- fruit has been shown to be one of the most significant protectants against age related macular degeneration. Additionally, because of its high Vitamin C content, pineapple is excellent for helping to prevent periodontal disease and gingivitis, which left untreated leads to the destruction of gum tissue and underlying jaw bones. These conditions are also linked to heart disease, stroke and type 2 diabetes...eeeek! cut me some pineapple NOW!<br /><br />Wow...yes a powerful little fruit that really packs a PUNCH!<br /><br />So....what are you waiting for?!<br /><br />Get this juicy, delightful and oh-so-good-for-you fruit into you TODAY! :)<br /><br />Enjoy fellow health-monks! ;p<br /><br /><a href="http://4.bp.blogspot.com/_YcS_Xm8FXP8/S4EhrfRryVI/AAAAAAAAAHs/-O9SP9oicyk/s1600-h/Pineapple.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 237px; height: 320px;" src="http://4.bp.blogspot.com/_YcS_Xm8FXP8/S4EhrfRryVI/AAAAAAAAAHs/-O9SP9oicyk/s320/Pineapple.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5440666855854033234" /></a><br /><br />Mwah! <br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><br />bridget@newleafnutrition.com.au<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2464196017068651712?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com2tag:blogger.com,1999:blog-4008614288812295088.post-24830646666722850952010-02-18T20:31:00.000-08:002010-02-18T20:57:17.074-08:00Bad cholesterol: It’s not what you thinkReview of Article from Men's Health by By Paul Scott<br /><br />This is a long and windy read BUT if you have high cholesterol OR take lipid lowering medications, otherwise known as STATINS, you SHOULD make time to look over this one!<br /><br />I have been beating this band-wagon drum for years...taking what doctors, specialists and institutions tell us as "God's word" and not investigating our symptoms and their real causes further ourselves, may not truly serve us.<br /><br />I myself have been at the helm of well-meaning practitioners who have condemned me with some condition/disease/affliction, only for me to look or ask further and find out that in fact, although a great professional opinion, the same picture could in fact be interpreted in much a different way. A way that meant I was not victim to some horrid state.<br /><br />It is really important that we always go back to basics with things and see how they sit with our own common-sense and "gut-feeling". Regardless of what any specialist can tell you about you, YOU know YOU best! <br /><br />Yes, take their advice on board, take their information, but then allow this to sit in your own psyche. Investigate further, get second opinions, and find out the CAUSE of the problem and what OTHER OPTIONS you may have for resolution.<br /><br />Just as smashing out the light on your car's dashboard that signals there is wrong with the engine WONT fix the problem, taking medications is sometimes akin to simply silencing the signal telling you that something is amiss. <br /><br />We are the captain's of our own ship. It is important we feel what is happening on deck and below board is all for the greater good of the entire journey. <br /><br />Never go against your own feelings and always trust yourself to look further, if you so have the inclination. <br /><br />I do. I encourage my clients to, too. :)<br /><br />You can see their personal stories of overcoming adversities and medical diagnoses at <a href="http://bit.ly/4xJHa9">http://bit.ly/4xJHa9</a><br /><br />Enjoy!<br /><br />See original article at: <a href="http://bit.ly/cQcuIJ">http://bit.ly/cQcuIJ</a> <br /><br />Health, happiness, fun and success to you all!<br /><br />Mwah! <br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer Speaker Consultant<br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2483064666672285095?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-91174093412737215412010-02-09T14:15:00.000-08:002010-02-09T14:45:43.518-08:00A handful of nuts...what they can do for you!I am sure there are MANY imaginative ways to interpret the title of today's post.... :) Let's not go there! haha<br /><br />What I would like to share with you today though, is ONE incredibly powerful habit that you can EASILY establish that will make an AMAZING difference to your health and well being, not just now, but in the long-term as well.<br /><br />A handful (or about 30-40g) of raw, unsalted nuts a day can:<br /><br />- help you achieve and maintain a healthy body weight <em>(yes! It's true! They do contain fat, which is why we LIMIT the amount we have, yet as nuts are what we term a "whole food fat", the amount of fat digested and absorbed is LESS than you would derive from oil versions of fats- more on Whole Food Fats in another post)</em><br /><br />-help manage existing diabetes better, AND prevent the ONSET of diabetes later in life! Wow! Powerful hey? <em>(there are SO many reasons why this is the case including the healthy FATS they contain, which are protective against heart disease- something diabetes are much more at risk of; the fact they have a LOW Glycemic Index, which minimises insulin response and spikes; they contain an amino acid, arginine which has been shown to help insulin work more efficiently as well as to keep blood vessels healthy; they contain FIBRE, which helps to reduce cholesterol, insulin response and hunger; they are a powerful source of ANTI-OXIDANTS which help to reduce any inflammation in the body- a key contributor to blocked blood vessels and clogged arteries; they contain Vitamin E which also helps improve insulin sensitivity)</em><br /><br />-help to prevent heart disease <em>(in fact you can HALVE your risk of developing heart disease SIMPLY by eating a handful of nuts 5 or more times a week! Wow!)</em><br /><br />So.....what are you waiting for?!?!<br /><br />The time, energy, effort and $$ you invest into this ONE SIMPLE HABIT, really can and WILL make a difference in your life...<br /><br />Test it out.... :)<br /><br />By the way! Peanuts are NOT nuts....they are a legume :) And whilst very healthy and a great source of protein, they will not necessarily confer the benefits discussed above...we will address peanuts in ANOTHER blog :) <br /><br />So! There you have it ladies and gents! :)<br /><br />Would LOVE to hear your thoughts/comments/feedback and personal experience :)<br /><br />Oh, and to add...for those who do not "like" nuts...I challenge you to a 21 day trial of giving them a go each day....there have been many nut-dislikers converted to nut-lovers, simply by persisting and TRAINING their taste-buds ;p<br /><br />THIS DOES NOT APPLY TO THOSE WITH ALLERGIES!! If you are allergic, you know to avoid nuts, and we don't need to go there :) <br /><br />For more info on ANY of today's topics, including fact sheets are more fun nut facts, go to <a href="http://www.nutsforlife.com.au">www.nutsforlife.com.au</a> GREAT WEBSITE for all your NUTTY NEEDS ;p<br /><br />BIG LOVE to you all!<br /><br />Mwah! xoxooxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br /><a href="http://www.newleafnutrition.com.au">www.newleafnutrition.com.au</a><br /><a href="http://bridgetjaneguru.blogspot.com">http://bridgetjaneguru.blogspot.com</a><br /><a href="http://bridgetthompson.blogspot.com">http://bridgetthompson.blogspot.com</a><br /><a href="http://bridget-jane.blogspot.com">http://bridget-jane.blogspot.com</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-9117409341273721541?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-88993338188295570862010-02-07T23:43:00.001-08:002010-02-08T00:23:03.020-08:00The YUMMIEST wedges you've EVER had!<a href="http://2.bp.blogspot.com/_YcS_Xm8FXP8/S2_I79o9a3I/AAAAAAAAAHk/G30AVxv4-pU/s1600-h/DSCN0511.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_YcS_Xm8FXP8/S2_I79o9a3I/AAAAAAAAAHk/G30AVxv4-pU/s320/DSCN0511.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5435784207743675250" /></a><br /><br />Well I was in the kitchen an about to "bang" together our most favourite wedges for dinner when I was suddenly inspired to share these amazing delights with you!<br /><br />I LOVE them because not only are they super speedy and EASY, they are also PACKED full of incredible nutrition AND they TASTE amazing!! :)<br /><br />So! Without further ado, you will need:<br /><br />-sweet potato (as much as you need for who you are feeding). I allow 1 large one, or 2 smaller ones, for my partner as he is a MEATY MALE with hungry MUSCLES :) <br />-fresh or jarred minced garlic<br />-dried mixed herbs<br />-extra virgin olive oil<br /><br />What I do to prepare these are:<br /><br />PRE-HEAT Oven <br /><br />1) WASH the sweet potato- DO NOT peel! The skin is where a BULK of the goodness lies and peeling it away will do you a GREAT disservice! Simply wash well :)<br /><br />2) CHOP sweet potato into "wedge" chunks. There are many ways to cut these but we like a fat wedge best. When we have less time to cook, we cut them into thin circles-like chips! :)<br /><br />3) TOSS into a mixing bowl and add a dash of olive oil (not more than 1 tblsp per person), a teaspoon or 2 of minced garlic and a good shake of your dried mixed herbs :)Yes it is great to use FRESH ginger and herbs, but if you are like me and like a balance of great nutrition and convenience, these are BRILLIANT staples! :)I always say GOOD, BETTER, BEST :) Fresh is BEST, but the other is GREAT! :)<br /><br />4) SPREAD the prepared wedges onto a BAKING PAPER lined tray and pop into a PRE-HEATED oven. The right temperature depends on your oven..I suggest experimenting here. We use 200 degrees celcius and they take 20-30minutes :) <br /><br />5) EAT and enjoy!!! Yum, yum! Serve as a great side dish to some fish and salad...mmm..mmm. OR a healthy Thai Fish Cake Burger, as pictured! DELICIOUS! You can email me for this ripper recipe!<br /><br />The benefits of these sweet tato wedges are MASSIVE! Just SOME include:<br /><br />-a potent dose of anti-oxidants and phyto-chemicals (dried herbs are a CONCENTRATED power-house of these!)<br /><br />-anti-inflammatory properties as GARLIC is a super hero in this department! This means garlic can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis. <br />It is also a potent anti-bacterial so is GREAT for boosting the immune system!<br /><br />-healing properties as sweet potato is an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C. These2 beauties are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis (hardening of arteries which causes high blood pressure), diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions. <br /><br />In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine,which is an intermediate by-product of a chemical process (methylation) that occurs in the body, into other non-harmful molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea. <br /><br />I could go on forever but you get the gist!!<br /><br />Well I better get back to actually MAKING ours, otherwise I'll have one hungry fella on my hands! haha<br /><br />Big love to you all!<br /><br />Mwah!<br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br />www.newleafnutrition.com.au<br />http://bridgetjaneguru.blogspot.com<br />http://bridgetthompson.blogspot.com<br />http://bridget-jane.blogspot.com<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8899333818829557086?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-54196447911047222652010-01-23T13:00:00.000-08:002010-01-23T13:03:41.992-08:00The most Effective Agitation Antidote ever!Yesterday I truly discovered the childish fun that can come from being creative and playful when it comes to meeting one of my most basic needs.<br /><br />Whether we realise it or not, we all have a need to expend a certain amount of energy in order to constructively use up all of the “stimulant” hormones and chemicals produced in our bodies day to day. Not using these effectively can lead to feeling unsettled, anxious, angry or just “not quite right”.<br /><br />Some of us seek solace in alternative means which can at least, do nothing with these excess chemicals, and at worst, create more. Whilst sitting on our royal rump immersing ourselves in an entertaining television show or movie may temporarily distract us from how we are feeling, you can guarantee those little excitatory substances are accumulating and creating a nice little storehouse of tension. <br /><br />The other option for dealing with the presence of these compounds is to start nit-picking and perhaps lashing out at those around you. This is a way to deflect and dispel the anxiety and “not-quite-rightness” we are feeling within. One thing you can be guaranteed of is when this nit-picking culminates into an all out battle in which anger and rage may occur, you are creating yet more of these little anger-bubbles!<br /><br />The point I am getting at ladies and gents, is that whether we realise or not, whether we feel like it or not and whether we are in the habit of it or not, we are deigned to be active; we are meant to be active; it is an innate need to move!<br /><br />To really love, respect and appreciate our bodies, the temple within which we live whilst on this earthly plane, we must give it due care and attention. All cars are nice when we first buy them. In order to keep them that way there is a level of maintenance to keep up. Even a Lamborghini (sorry guys!) can end up looking like a neglected and dumped wreck if it is not appropriately looked after. <br /><br />When we are born as perfect little babies, we are delivered into one of the most immaculate and impressive vehicles ever seen. We are a miracle of nature and so absolutely flawless. Our bodies are in sync with our innate needs and all is taken care of almost faultlessly in much a stimulus-response type model. Baby cries, mum responds. Without too much interference, our needs are perfectly met and we grow and develop just as we should. Amazing isn’t it?<br /><br />Wherever you feel you are at right now, know you were once as nature intended and in impeccable harmony with your intrinsic needs. <br /><br />Give yourself the opportunity to experience how this synchronicity feels, and over time with consistency, looks. Moving your booty is one of the major basic needs you have. <br /><br />Start anywhere, just do it.<br /><br />Yesterday, as mentioned, I discovered the joy of being playful with this need of mine. It was too hot to run outside and I had already treated my body to a good dose of Vitamin D rich sunlight. I felt those little bubbles of anxiety starting to stir within and funnily enough I found myself nit-picking at my partner (well, he started it!). <br /><br />Noticing what I was doing and what was going on within me, I realised I had a need that demanded attention. I needed to move!<br /><br />With the aforementioned limitations in mind, I got creative. Grabbing my iPod and my skipping rope, I decided to assume that child within me that knew how to skip effortlessly for hours and LOVED it! You see, I have had a skipping rope for quite a long time, 2 years perhaps. Yet, the idea of it daunts me. The voice in my head tells me over and over, “You can’t skip”. “It’s too hard”. And everytime I try I am proven right! (Funny that!)<br /><br />So this time I tackled it differently, and entered the task from a state of childlike innocence. This voice said, “Of course you can do it!” and “It’s fun!”. Wow, what a difference a change of tune makes!<br /><br />Within no time I found myself not only skipping without constant breaks, I also found myself loving it and loving the music! I became immersed. I became increasingly playful and daring. When I needed a break, I jog-skip-danced around the house, then came back to the skipping spot. After a while I found myself enjoying the dancing more, so I did more of that. What fun I was having!<br /><br />Before I knew it, 30 minutes had passed, I was sweating and those bubbles of anger had subsided and in fact calm, soft, easily dispersed bubbles of joy had taken their place. I felt light, happy and satisfied :) Wow!<br /> <br />I felt quite impressed with myself which added more of those soft, light, delightful bubbles and went on to enjoy a great night with brilliant company! :)<br /><br />So I dare you…<br /><br />Listen to the needs within that are trying to communicate with you on the surface. <br /><br />Are you feeling irritated, anxious, annoyed, angry, not quite right? Look not outside of you for the cause, but within. <br /><br />As much as it may seem like it is that person, thing, situation or other is creating your disharmony, there is more likely a need that you have neglected somewhere. A need, that by being met, will mean all those people, things and situations will start to have less and less effect on you. <br /><br />You will start to create and build a nice little space within that is firmly sealed with a “do not disturb” sign. A place that is just yours; that you can escape to and experience true joy any time. <br /><br />The attitude with which you approach this need will make the difference; the difference between loving it and resenting it. The difference between becoming a movement junkie or an agitated-to-the-point-of-numbness couch potato.<br /> <br />Have fun, be a child :)<br /><br />Play!<br /><br />I would love to hear your thoughts and responses on this topic :)<br />Email me at bridget@newleafnutrition.com.au<br /><br />Mwah! xoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br />www.newleafnutrition.com.au<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-5419644791104722265?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-86013970755233622162010-01-22T14:03:00.000-08:002010-01-22T14:04:11.107-08:00Magnificent Mangoes!Ok, ok, so I cannot stop HARPING on about HOW IN LOVE with chemical free mangoes I am right now! <br /><br />My body's cravings for different foods at different times inspires me to investigate the major properties of each one. <br /><br />I believe when the body is in tune with what is good for it, via a "calibration" process, it automatically knows what it needs :) how intelligent we are!! ;p <br /><br />So...for the record...did you know mangoes are high in IRON, SELENIUM, POTASSIUM, cancer-fighting PHENOLS, VITAMIN A and VITAMIN E!! Wow!! This is why it is SO great for: <br /><br />-pregnant women and those suffering anaemia (iron) <br /><br />-boosting hormonal function and sex drive (Vit E) Woohoo! ;p <br /><br />-clearing skin and unblocking pores <br /><br />-reducing aches and pains in body as well as asthma symptoms (anti-oxidant, anti-inflammatory capacity) <br /><br />-aiding digestion and acidity <br /><br />Wow! Aren't they BRILLIANT :) <br /><br />No wonder I LOVE them SOOOOOO much and no wonder the intelligence of my body has been urging me to get a daily dose of this MAGNIFICENT fruit! <br /><br />Enjoy! xoxo <br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant <br />www.newleafnutrition.com.au<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8601397075523362216?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-78148289790941281772009-12-28T21:33:00.000-08:002009-12-28T22:04:41.070-08:00Secrets to success in 2010.…#1 Don’t Be a Stick in the Mud…If you’ve sunk enough sugar, fat, salt and alcohol to feed an entire army and their friends, then never fear, you are not alone!<br /><br />At this time of year it can sometimes feel like you are suffocating amongst the sweets, the savories and the liquor…it seems to keep coming from every angle..just when you think “Ahhh, thank goodness, that’s the last of it…” up pops Aunty Betty with the most spectacular cream scones in the world, absolutely insisting that you MUST have not just one, but half a dozen, and oh, you MUST put jam, cream and butter on them otherwise you are NOT doing them justice! ("Oh, OK...you twisted my arm!!")<br /><br />Oh my…don’t you just feel like you could drown?! It’s like, “Get me outta here!!”<br /><br />OK, well calm down…I’m here to tell you that from this very point is the MOST IDEAL to begin your NEW Year plan :)<br /><br />How many of us makes New Years Resolutions related to our health, fitness, thighs, belly, bum, or some other piece of our body that carries too much body fat, not enough lean muscle and WAAAAY too much lethargy?!<br /><br />The good news is that none of us are alone, and the even better news is that although ANY time is a good time to step into a new way of operating that ensures endless energy, vivacious vitality and copious confidence, the NEW YEAR is a PERFECT opportunity!<br /><br />I am here to share the VERY first SECRET of ensuring success with your grand plan in the New Year as all too often we arrive at the same time EVERY year, feeling the SAME way or WORSE than the year before…<br /><br />This year does NOT have to follow suit....make your VERY FIRST resolution one that translates to sailing into the end of 2010 feeling the FITTEST, most FAB and WONDERFUL you have felt in a VERY long time, maybe even EVER!<br /><br />Keep this in mind ALL YEAR and look FORWARD to a close of year in which you feel really GREAT about YOU,all of your achievements and HOW you went about all that you did.<br /><br />I urge you NOT to make your New Year’s Resolutions something that is negatively geared, or “AWAY” motivated. For example, “Lose 10kg”; “Get rid of my beer belly”; “Lose my thunder thighs”; “Give up meat, dairy, wheat, sugar, alcohol….” etc<br /><br />Really consider and give time to the way you word your New Year’s Resolution. It is VERY important…<br /><br />Check that it is POSITIVELY worded and “TOWARDS” driven in terms of motivation.<br /><br />The trick with this is that your mind will WANT to move TOWARDS that which it will ALWAYS desire…<br /><br />Who does NOT want to be fit, healthy, full of energy and exuding confidence? We will generally ALWAYS want something of this nature and gearing your goals in this slant will add a lasting BOOST to the flames of your desire. <br /><br />Consider wording of the aforementioned kind. For example, “Lose my thunder thighs”. <br /><br />How will your motivation rate when either:<br />1) You see no progress in this area after a solid week or two of real effort OR <br />2) 3 months down the track you have made real progress and no longer feel the threat of “thunder thighs”?<br /><br />For many people motivation is temporary and HARD WORK! Keeping up the MOTIVATION to feel MOTIVATED drains all the energy out of us even before we get on the stepper! <br /><br />So my suggestion to you first is to find some words and a goal that will INSPIRE you! Something that will automatically light and regenerate your fire of desire and get you out of bed every morning feeling GREAT and moving TOWARDS that which you would LOVE to BE, DO or HAVE! <br /><br />Honestly, I know that I would never have had the lasting success (17 years and counting) that I have had in turning my life around if I had’ve had all these negative and depressing drives. <br /><br />If I kept telling myself how terrible I was, how hopeless, fat, stupid, lazy, unmotivated and DISGUSTING I was, how would I EVER have found the energy, motivation or desire, to get UP off the couch and DOING something positive for myself??<br /><br />I see this over and over with my clients too. When they are busy spending all their time and energy telling themselves how BAD and TERRIBLE they are and focusing on all the things they are doing WRONG, and all that they are NOT doing right, they feel so deflated and uninspired that they get STUCK in a rut and cannot possibly get themselves out! <br /><br />Just like the term, “stick in the mud” once you get caught in it, its REALLY tough to get out…everything you clutch at adds to the sticky, heavy mess you find yourself in and trying to pull yourself out takes EVERY inch of your energy…<br /><br />Additionally, any person you reach out to with this type of energy you pull down and leave feeling a little muddy and sticky too. So you drive people away from you at the very time when enrolling support and allies is most useful...After all, as humans, how do we function best??<br /><br />In TEAMS; with OTHERS! We feel GREAT when we are working WITH others and when we have the SUPPORT of others…This inspires us more…<br /><br />So my key point is, are you being a STICK IN THE MUD, bringing yourself and others down with you? OR are you being your own BEST FRIEND and by doing so inspiring others and enrolling their support and help?<br /><br />This ONE ASPECT makes the difference between those I see who have lasting success and those who year after year arrive where we are now HATING where they are at, and possibly themselves…<br /><br />I'll leave you with those 2 key points to consider that both relate to how you speak to YOURSELF...the WORDS you use...<br /><br />Words are VERY powerful....do your own WORD check and just check in on the language, tone and manner in which you chat to yourself..<br /><br />How are you goals worded? What is the ongoing dialogue in your mind all day everyday?<br /><br />Which are you? The stick in the mud who can't get out of their own way, or the FUN and inspiring spirit who gets results?<br /><br />My advice....Don't be a stick in the mud in 2010! :)<br /><br />See you again soon with <em>"Be LEAN in 2010"</em><br /><br />Mwah!<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Speaker, Writer, Consultant<br />www.newleafnutrition.com.au<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-7814828979094128177?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-49595716821966774252009-12-05T13:00:00.000-08:002009-12-05T13:13:01.247-08:00Medication SpotlightI always work with my clients to achieve the most optimal health possible for them.<br /><br />One very important aspect of this includes consideration of the MEDICATIONS they are using.<br /><br />All too often we take our doctor's words and advice as gospel, and often forget that we know our bodies better than anyone...<br /><br />It is definitely possible to reduce and even eliminate the number and types of medications you are taking. Without doubt, any clients I work with who ARE taking medications, drastically reduce or get rid of these all together. Of course I work with an individuals GP to co-ordinate this process! See note below<br /><br />The impact of diet, lifestyle, stress, love and happiness on our health and well being are incredible and can completely change a condition from present and serious to miraculously gone....If you look at my website in the <a href="http://www.newleafnutrition.com.au/page/SuccessStories/default.asp">Success Stories</a> you will read how many clients have realised this for themselves :)<br /><br />So...next time you head to the Doctor's, or indeed if you are currently taking medications....consider <a href="http://www.care2.com/greenliving/8-important-questions-to-ask-your-doctor.html">this article</a> and arm yourself with some questions...<br /><br />You just may discover that there is more power within your hands than you realised :)<br /><br />Enjoy your day!<br /><br />Mwah! xoxoxo<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br />www.newleafnutrition.com.au<br />http://bridgetjaneguru.blogspot.com<br />http://bridgetthompson.blogspot.com<br />http://bridget-jane.blogspot.com<br /><br /><br />Mob 0421332243<br />Sunshine Coast, QLD <br /><br />"Your health is everything...Discover your TRUE health potential"<br /><br /><em><strong>N.B Always discuss options with your Doctor first. This article in no way recommends or encourages you to take medications and dosages into your own hands. It merely encourages you to become more educated about WHAT you are taking and WHY. It also encourages you to pursue and explore any possible ALTERNATIVE options- particularly LIFESTYLE options such as diet, exercise, stress management, etc.</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4959571682196677425?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-20879771765713640652009-11-05T14:21:00.000-08:002009-11-05T14:31:56.720-08:00What about French Fries?<p><span style="font-size:85%;">To WHITE POTATO, or not WHITE POTATO- That is the question :)<br /><br />(this article taken from http://www.newleafnutrition.com.au/page/41415/default.asp)<br /><br />In response to Jeremy’s question re French fries, and to give some answers on the commonly asked question re WHITE potato, here’s a little more info:<br /><br />It is the COMBINATION of foods eaten at any one time that determines how your body metabolises what you feed it and ultimately the impact that then has on your body.<br /><br />Let me explain. If you eat a classified “High Glycemic Index” carbohydrate food (e.g. white potato) and you COMBINE it with a source of FIBRE (vegies), healthy WHOLE FOOD fats (e.g. avocado), or even a source of good protein (e.g. egg, lentils/beans, lean chicken, fish-tinned or fresh, etc), then the response in your body will be QUITE different compared to if you simply ate the high GI food on its own.<br /><br />If, for example, you sit down to a meal of MASHED potato, depending on your current physiology (determined by your weight, health, gender, genetics, etc), your body might:<br /><br />Rapidly digest the carbohydrates in the mashed (a form of PROCESSING) potato, leading to a HIGH insulin response, which in turn leads to a rapid uptake of the released sugar into the cells leaving your blood sugars LOW soon after eating </span></p><p><br /><span style="font-size:85%;">Result? Low blood sugars can trigger cravings, low moods, etc which may lead to after dinner nibblies... The high insulin response also encourages your body to STORE the excess energy that has come in which your body has no immediate need for (unless you have just exercise, are about to exercise, or are having for lunch in which case you may use the energy throughout the afternoon) </span></p><p><br /><span style="font-size:85%;">However, if you take the potato (a small-medium sized one) and bake it WHOLE in its skin (source of FIBRE), and serve it with low fat natural yoghurt and low fat cheese (both sources of PROTEIN), then your body may: </span></p><p><br /><span style="font-size:85%;">Slowly breakdown the carbohydrate in the potato, leading to a slow and steady release of sugars in the blood stream, which leads to a lower (normal) insulin response and greater fat burning potential </span></p><p><br /><span style="font-size:85%;">Result? You are satisfied for longer and more likely to tap into fat stores (IF you need to lose weight that is AND if your overall daily calorie intake is BELOW your requirements :) )<br />If this sounds complicated and confusing then you know why I always prefer to deal one on one with clients. There are just WAY to many things about you that make you incredibly UNIQUE :)<br /><br />Ok!<br /><br />So bottom line on the ‘Tato:<br /><br />Eat a small-medium size one only (unless you are having a baked potato as the MAIN meal)<br /></span></p><p><span style="font-size:85%;">Keep SKIN ON (FIBRE)- mmm crispy! :) </span></p><p><br /><span style="font-size:85%;">Add minimal FATS – preferably NO butter, oil, sour-cream, mayo, full fat cheese, etc, unless you are adding a SMALL amount of a WHOLE food fat (e.g. avocado) </span></p><p><br /><span style="font-size:85%;">Serve with an EXTRA source of fibre (additional vegies-; a low fat coleslaw is an awesome compliment to a baked ‘Tato! Quick and easy too! Simply buy pre-shredded cabbage mix from supermarket; add low fat natural yoghurt and low fat mayo. Done! Yum!) </span></p><p><br /><span style="font-size:85%;">Add a good source of PROTEIN to complete the meal- skinless lean chicken breast, game meat, lentils/beans, low fat natural yoghurt and/or low fat cheese (small amount!) </span></p><p><br /><span style="font-size:85%;">Go for VARIETY! If you currently eat potato 5-7 days a week, mix it up! Introduce sweet potato, cobs of corn, or other nutrient-rich grain options to the evening meal (e.g. quinnoa, brown rice) </span></p><p><br /><span style="font-size:85%;">Oh! And re French fries, Jeremy, remember that to make these “tasty” (not to me anymore! haha) products they are cooked in OILS which thin strips of potato soak up like a sponge! Also, many of the common fats in deep fryers are “trans fats” which are INCREDIBLY dangerous to your health. They have been linked to heart disease, diabetes and many other HEART/HEALTH afflictions. </span></p><p><span style="font-size:85%;">You can read more about Trans Fats at the </span><a href="http://www.blogger.com/www.heartfoundation.org.au/Healthy_Living/Eating_and_Drinking/Fats_and_Cholesterol/About_trans_fats/Pages/default.aspx"><span style="font-size:85%;">Heart Foundation </span></a><span style="font-size:85%;">website.<br /><br />Ok! So that’s me!<br /><br />Over and out, until next time!<br /><br />Mwah!<br /><br />BridgetJane<br /><br />Food Body Lifestyle Guru<br /><br />Writer, Speaker, Consultant<br />www.newleafnutrition.com.au<br />bridget@newleafnutrition.com.au<br /><br />"Your health is everything...Discover your TRUE health potential"</span></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2087977176571364065?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-38353952176493919282009-05-08T19:18:00.000-07:002009-05-08T19:34:50.715-07:00Hot off the Press: "New-Onset Diabetes in Older Adults Largely Attributable to Lifestyle"Some new research to reinforce and congratulate all of you out there making an effort :) Also some nuggets of inspiration for those of you contemplating lifestyle changes :)<br /><br />This study was conducted over a 10 year period and included 4,883 men and women 65 years of age or older. They found that if all older adults fell into low-risk categories in terms of the factors examined, 8 out of 10 new diabetes diagnosis could be prevented. When not being overweight or not having a waist circumference over the recommended measurements was factored in, they found that 9 to 10 out of 10 cases attributed to lifestyle, could be prevented!<br /><br />Here are some snippets from the research article:<br /><br />"Even among older adults, a healthy lifestyle, one that includes physical activity, healthy dietary habits, smoking cessation, and light or moderate alcohol use, is associated with a significantly lower incidence of new-onset diabetes mellitus. Researchers showed that 80% of new cases of diabetes are attributable to these risk factors, a number that increases when obesity is included as a risk factor.<br /><br />"Our findings suggest that, even later in life, the great majority of cases of diabetes are related to lifestyle factors," write Dariush Mozaffarian (Brigham and Women's Hospital, Boston, MA) and colleagues in the April 28, 2009 issue of the Archives of Internal Medicine. "Our results support the need for emphasizing healthy and achievable physical activity and dietary goals among older adults, including moderate leisure-time activity and walking pace, higher intake of dietary fiber and polyunsaturated fat, and lower intake of trans fat and easily digestible carbohydrates."<br /><br />Basic lifestyle risk factors, according to the researchers, strongly predicted diabetes incidence, with individuals cutting their risk in half when they were physically active and had good dietary habits. Overall, the risk of diabetes was 80% lower among individuals with physical-activity levels above the median, healthy dietary and smoking habits, and moderate alcohol use. When healthy BMIs and waist circumference were added to the model, the risk of new diabetes was reduced by 89%."<br /><br />[Mozaffarian D, Kamineni A, Carnethon M, et al. Lifestyle risk factors and new-onset diabetes mellitus in older adults. Arch Intern Med 2009; 169:798-807.]<br /><br /><br />This says much for our power to choose our future, especially in terms of health.<br /><br />What can you do today to optimise your future health? :)<br /><br />Until next time, love living well! <br /><br />Mwah!<br /><br />BridgetJane<br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<br />www.newleafnutrition.com.au<br />http://bridgetjaneguru.blogspot.com<br />http://bridgetthompson.blogspot.com<br />http://bridget-jane.blogspot.com<br /><br /><br />Mob 0421332243<br />Sunshine Coast, QLD <br /> <br />"Your health is everything...Discover your TRUE health potential"<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-3835395217649391928?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-42321706787531922822009-05-06T13:42:00.000-07:002009-05-06T13:48:11.581-07:00Creating a Healthier Food Culture for Less MoneyLOVE this article!!!! Wanted to share it with you all. <br /><br />Read by clicking the link below and consider todays post :)<br /><br />Lets do it guys! SO SIMPLE!!! People balk at the time/effort required to do this....all I can say is look around you....see the result of this attitude and try on a NEW ONE :)<br />If we don not have the time NOW to invest in our health and happiness, we won't have the health later to enjoy our time!! <br /><br />Small, simple changes....make weekends about bonding with the family, nurturing yourself and creating amazing, delicious and wholesome food! Perfect time of year too...as the seasons get cold....mmm...warm, fresh bread baking in the kitchen....home-made pumpkin scones....hearty veggies stews and soups....get into it guys!! :)<br /><br />Tell me your favourite home-cooked experiences so I can share them with others in my next newsletter.<br /><br />Email bridget@newleafnutrition.com.au or send an instant request through my website www.newleafnutrition.com.au <br /><br />Click <a href="http://www.care2.com/greenliving/creating-a-healthier-food-culture-for-less-money.html">here </a>to read the article I love<br /><br />Mwah! xoxoxo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4232170678753192282?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-87652790220384908672008-12-03T11:48:00.000-08:002008-12-03T11:58:52.767-08:00Christmas is the PERFECT time to define, refine and clarify your health goals!<div align="center">You may be wondering how this could be so? </div><div align="center"> </div><div align="center">How could this possibly be a good time for me to think about my health when there are so many parties to attend, so many holidays to have, so much good food to eat and so many drinks to enjoy?! </div><div align="center"> </div><div align="center"> </div><div align="center">Surely you are crazy Bridget?!<br /></div><div align="center">No. I certainly am not. In fact, I tell my clients that this is the PERFECT time to get a HEAD START on their 2009 New Year’s Resolutions! </div><div align="center">Get in before everybody else and start ahead of the pack!<br /></div><div align="center">Last year many of my clients LOST weight over the Christmas break which is COMPLETELY against the statistics which tell us that, on average, most people gain somewhere between 3-5 kilos over the festive season! </div><div align="center">Wow!...imagine that after 10 years.....<br /></div><div align="center"> </div><div align="center"> </div><div align="center">What I mean by the above statement, is that if you can really commit to a few small changes over this time, and only a few small ones, you will be amazed at how much of a difference you will notice over the period, and so PROUD of yourself that it will empower and inspire you to continue strong in the New Year!<br /></div><div align="center"> </div><div align="center">If you can start to commit to a few small changes during this time, you also KNOW that you are on the path to becoming the person who does the things that get the RESULTS you are after.....think about that....<br /></div><div align="center"> </div><div align="center"> </div><div align="center">There is a real difference between truly BEING versus APPEARING to be, the person who gets the results you want. Let’s take this through an example....</div><div align="center"><br /> </div><div align="center">Say your health goals are to have LOADS of energy, LESS weight on board, and BETTER fitness.<br />In order to HAVE these results, there are certain things that you need to do, yes? For example, let’s look at the goal to have LOADS of ENERGY. You might read Bridget’s Energy Killer series and take on board the advice to:</div><div align="center"><br />- drink LOTS of water, </div><div align="center"><br />-control your caffeine intake, </div><div align="center"><br />-get active everyday and </div><div align="center"><br />-avoid concentrated sources of sugar.</div><div align="center"><br />If you did all of these things there is NO DOUBT you would have LOADS of energy.<br /></div><div align="center">The key, however, to DOING the above things, is THINKING in a certain way; having a certain attitude; BEING a certain type of person.<br /></div><div align="center"> </div><div align="center">So if you think, “Oh, I HAVE to exercise today...bugger...I hate it, I’m so tired, I’m too busy and I really can’t be bothered”, the process STOPS there! You are GUARANTEED NOT to get the results you are after.<br /></div><div align="center"> </div><div align="center">If you have these thoughts you are very unlikely to establish the habit of being active long term... you may have bursts of it because you force yourself...and during these bursts you’ll probably have more energy (you may APPEAR to be a person with LOADS of energy..)...but as long as you have these thoughts, you will not be able to SUSTAIN the lifestyle that accompanies the results you desire....make sense?</div><div align="center"><br />Alternatively, if you change your thinking to, “I LOVE getting out after a hard, stressful day, into the fresh air, to clear my head, unwind, reflect on all that is good in my life and really appreciate the amazing place I live in and how fortunate I am to have all that I have. I cannot WAIT for my afternoon walk!” </div><div align="center">You will be AMAZED at how easily the results you seek will come to you....SO, SO EASILY!!! </div><div align="center"> </div><div align="center"><br />You may now be thinking, “Yes, that’s great for you to say, Bridget. Congratulations, you are so positive. That is wonderful for YOU. But YOU are different. You ARE fit, young and healthy. What would you know? You don’t have kids, a stressful job or a husband! You have no idea what it’s like to be ME!” </div><div align="center">(Apologies if you are NOT! Haha- it’s just many people who don’t know my background INSTANTLY think this.... :) )</div><div align="center"><br />The thing is guys, the only way I got to where I am today is by DOING the very thing I am speaking of now. I made a decision to BE a different person. I looked at the changes I was going to make in an exciting and empowering way and I made it FUN for myself! </div><div align="center"> </div><div align="center">Most of all though, I was NICE to myself. I did not FORCE myself to do things... I got INSPIRED and worked out how I could WANT to do the things I needed to do to get the results I wanted. (For those of you who don’t know, I was an overweight, unfit and unhealthy child all my life).</div><div align="center"><br />Furthermore though, it’s NOT ALL ABOUT ME! </div><div align="center"><br />I KNOW this works as I have seen, not only clients, but HUNDREDS of people around me achieve things they once thought impossible, simply by DECIDING and BELIEVING in themselves! </div><div align="center"><br />They made a true commitment to BEING the person who DOES the things that gets the RESULTS they wanted. Results they DECIDED they MUST HAVE! :)</div><div align="center"><br />So guys, I’ll leave you with this.....<br />BE DO HAVE</div><div align="center"><br />It is a formula that CANNOT be proven wrong, trust me :)<br /><br />Have a sensational Christmas! Eat, drink and be merry and MOST OF all, be TRUE to YOURSELF and what is really important to you in life.....You will be rewarded 100 fold......</div><div align="center"><br />Love to you all!</div><div align="center"><br />Sincerely,</div><div align="center"><br />BridgetJane<br /><br />Food Body Lifestyle Guru<br />Writer, Speaker, Consultant<a href="http://www.newleafnutrition.com.au/">www.newleafnutrition.com.au</a><br />Mob 0421332243Sunshine Coast, QLD<br /><br /><br />"Your health is everything...Discover your TRUE health potential"<br /><br /><br /> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8765279022038490867?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-78733917491124081042008-11-02T12:46:00.000-08:002008-11-02T12:49:14.364-08:00<div align="center"><br />I would like to share with you a very special gift that was shared with me earlier last week. I truly valued receiving this email from a very beautiful friend of mine and I wanted to share it with all of you! :)<br /><br />Please take the time to visit the link below and allocate 2 minutes for appreciating it's message. If it resonates with you, be sure to add your details to receive the free gift afterwards. I did, and I can tell you it honestly filled me with inspiration, love and reassurance. It is a resource I will refer to often!<br /><br />Life is an amazing gift and journey! Sometimes it can seem scary and lonely. We all have these moments.<br /><br />Consider the 5 Secrets to Life from those in the know....... :) I LOVE this and am excited to share it with you!<br /><br /><br /><a href="http://www.bkconnection.com/thefivesecrets/">http://www.bkconnection.com/thefivesecrets/</a></div><p align="center"><br /> </p><div align="center"><br />I would love to hear from any of you as always, and please send me your feedback :)<br /><br />Miss you all and looking forward to connecting with you again soon!<br /><br />Yours in energy, inspiration and passion,<br /></div><p align="center"><br /> </p><div align="center"><br />Bridget-Jane<br />Food, Body, Lifestyle Guru<br /><br />"Lead by example, Inspire, Be happy"<br /><br /><a href="mailto:bridget@newleafnutrition.com.au">bridget@newleafnutrition.com.au</a><br /><a href="http://www.newleafnutrition.com.au/">http://www.newleafnutrition.com.au/</a><br />0421332243</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-7873391749112408104?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-49558858480926235292008-10-28T14:54:00.000-07:002008-10-28T14:58:31.468-07:00Picture of Health<div align="center">Latest Media Coverage<br /><br /></div><div align="center">You can read about some of what I have been up to here<br /></div><div align="center"><a href="http://www.thedaily.com.au/news/2008/oct/05/diet-your-way-optimal-energy/">http://www.thedaily.com.au/news/2008/oct/05/diet-your-way-optimal-energy/</a></div><p align="center"> </p><div align="center">Life is LOTS of fun at the moment and I am enjoying working with many awesome people from my individual clients, to fellow business colleagues, to students in the community....more to come soon! :) xo</div><div align="center"> </div><div align="center">Bridget Jane </div><div align="center"><a href="http://www.newleafnutrition.com.au/">http://www.newleafnutrition.com.au/</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4955885848092623529?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-43501735592059633742008-09-09T13:56:00.000-07:002008-09-09T14:04:01.843-07:00No Pressure, No DiamondsIt is truly amazing how the universe works....<br /><br /><br />This morning I awoke to read a chapter on Perturbation (from Kurek Ashley's <em>How would Love respond?</em> See <a href="http://www.kurekashley.com/">http://www.kurekashley.com/</a>)- the experience of pushing through challenges on the path to our goals.<br /><br />Pushing through challenges causes us to learn new strategies, skills, perceptions and ultimately, take new actions. This enables a new and more improved us to be created; a person who is closer to achieving the goals we have set ourselves.<br /><br /><br />I will explain more in a moment...<br /><br /><br />I was compelled to share this idea with one of my clients in particular so I immediately got up to head to my computer to write her an email..<br /><br /><br />As I opened my Outlook to begin typing this message I received my daily inspirational quote (thank you Tracy- see <a href="http://www.inspireyourday.com.au/">http://www.inspireyourday.com.au/</a>), which today was...<br /><br /><div align="center"><br />"No pressure, no diamonds." - Thomas Carlyle </div><br /><br />Then it occurred to me that I had learned a similar lesson so not so long ago- stretch, struggle, succeed...(thank you George, see <a title="http://www.reddaycoaching.com" href="http://www.reddaycoaching.com/">http://www.reddaycoaching.com/</a>) :)<br /><br /><br />I knew then I had to share this concept on a larger scale- with all those I care about- as every day we ALL face challenges.... and no doubt we ALL have great big dreams that require us to break through challenges, feel uncomfortable, face our fears, if we are to reach those goals and dreams...<br /><br /><br />This is a truly scary and uncomfortable process- so much so, that often we wish and look for quick, easy ways to get to where we want to go...<br /><br /><br />Consider however, the ultimate disservice we do to ourselves when we wish for, and perhaps opt for, these seemingly more easy and effortless choices....and how in the long run, at best we may end up back where we started, or worse, further behind than we began....<br /><br /><br />I love the analogy of a butterfly breaking free from its cocoon...<br /><br /><br />When the time comes for a butterfly to leave its cocoon, many hours of struggling and fighting occur....slowly, over a long time, small pieces of the cocoon are broken away...<br /><br /><br />At the start, there is only a tiny hole, much too small for the butterfly to break through...the butterfly must continue its fight, continue to struggle, slowly but surely making the hole bigger and bigger over time...<br /><br /><br />If we see this struggle, we may be compelled to intervene, thinking, “That poor butterfly, it's never going to get out”. We may for example find a knife to cut away the rest of the cocoon, to help the butterfly be free. Let's say we do this..<br /><br /><br />The butterfly will emerge instantly! It will be free of its fight and struggle...<br /><br /><br />Yet there will be something not quite right about this butterfly...it will have a swollen body and tiny, shrivelled up wings...it will crawl along the ground, unable to fly... ever... It will never live the life intended for it..<br /><br /><br />What we miss here is that the struggle the butterfly goes through to free itself of its restrictive cocoon, is an absolutely necessary process required for the fluid in its body to be forced into its wings...<br /><br /><br />In this way, once the butterfly finally emerges from its cocoon, its wings will be developed enough to support its body and carry it through the air into the life it was intended for...<br /><br /><br />So I urge you today and everyday to reflect on your goals...”What is it that I want most?”<br /><br /><br />Consider then 3 things you can do to move towards this goal...baby steps...progress not perfection...<br /><br /><br />And when you come up against challenges....when you start to fear....get excited!<br /><br /><br />Move forward through these....push through, keeping your head high.... gracefully and gratefully accept the lessons they offer....for it is only when we STRETCH ourselves, that we can encounter the STRUGGLE, which makes us grow, learn new skills and then...experience SUCCESS.....!<br /><br /><br />If the butterfly story doesn't do it for you, consider someone who wins the lottery...if this person struggled financially before their big win, the statistics tell us they are likely to end up back where they started, or worse off. In fact some end up bankrupt...<br /><br /><br />How is that?...<br /><br /><br />Without the learning of the skills required to handle large sums of money (which if they already had would mean they would likely have more money in their lives to begin with), they spend recklessly and make poor choices...<br /><br /><br />Alternatively, in struggling towards a better financial position, we learn valuable skills that mean when we do “hit the jackpot” we are well equipped to know how to best manage money, thereby creating more money and following an UPWARD spiral, rather than a downfall...<br /><br /><br />So, the message here is that the only SUSTAINABLE way towards the rewards we desire, is through facing challenges, fears and discomfort...the bigger the seeming struggle, the bigger the success....<br /><br /><br />So, to all of you out there....move forward with courage and determination knowing that feeling uncomfortable is good! It is taking you towards bigger and better things!<br /><br /><div align="center"><br />“Smooth sailing never makes for an experienced captain” </div><br /><div align="center"><br />And.... </div><div align="center"><br />“Insanity is doing the same thing over and over, expecting a different result” –Albert Einstein<br /></div><div align="center"> </div><br /><div align="left">Of course, I feel this message and story applies perfectly to the journey of moving towards better health and fitness...</div><br /><div align="left"><br />Many of us are tempted to seek out quick fixes...there are so many...!</div><br /><div align="left"><br />Before you embark on another quick fix, or another too-good-to-be true offer...please reflect on today's message :)</div><br /><div align="left"></div><p> </p><p><br /> </p><div align="center">****if you like this artcile and would like to stay in touch, go to my website and subscribe to my free monthly newsletter wwww.newleafnutrition.com.au *****</div><br /><div align="left"><br />Love to hear from any of you :) xoxo<br /><br />BridgetJane<br />Food, Body, Lifestyle Guru<br /><a href="mailto:bridget@newleafnutrition.com.au">bridget@newleafnutrition.com.au</a><br />0421332243<br /><a href="http://www.newleafnutrition.com.au/">http://www.newleafnutrition.com.au/</a> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4350173559205963374?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-57300626082773989042008-08-12T16:01:00.000-07:002008-08-12T16:11:31.903-07:00Look and feel younger as you get older!<div align="center"><br />Ok so it has been WAY too long since I last posted!!! I have realised that I CAN use articles that I write for my newsletter here too!! So hopefully now, there will be more regular updates!!<br /><br />Here is the latest! If you wouldl like to be kept up to date, visit my website at <a href="http://www.newleafnutrition.com.au/">www.newleafnutrition.com.au</a> and join the community who receive my free monthly newsletter :) You can subscribe on the left hand side of the page. Be sure to check your JUNK mail for the confirmation email, and the following email which gives you access to archives via a link :)</div><div align="center"> </div><div align="center">Cheers!</div><div align="center"><br /><strong><span style="font-size:180%;">Look and feel younger as you get older!</span></strong></div><div align="center"><br />Lately I have noticed a weird phenomenon amongst my clients. Particularly, my older clients. Each time they come in, they seem noticeably younger, more radiant and much more energetic than their prior visit! In fact many have commented that they feel 5, 10 and even 20 years younger!</div><div align="center"><br />I thought about this and pondered what the key similarities amongst these clients were that could be making them look and feel younger, as they chronologically get older?<br />After some time, I figured it out! I was compelled to share these with you as I KNOW too many who spend too much time worrying about ageing. Further to this, there is a billion dollar aesthetics industry out there that convinces people over and over that youth comes from a knife, pill or potion. This is certainly not the case and I will happily work with anyone who wants to prove me wrong :)</div><div align="center"><br />Youth comes from within the body! Within the mind. More exciting than that, YOU have all the tools and resources you need RIGHT now to embark upon your own longevity plan!<br />Here I will share with you the KEY ingredients that ANYONE can utilise to reawaken the 20, 30, 40 or even 50 year old within them!</div><div align="center"> </div><div align="center"><br /><strong><span style="font-size:130%;">First things first, water!</span></strong></div><strong></strong><div align="center"><br />Yes, I know it may be so simple as to be disappointing, but guys, the truth is, water is absolutely essential in the path to longevity and a more youthful appearance. Water makes up anywhere between 55-70% of our body. All of our cells are full of water and every reaction that occurs in our body happens in a fluid environment. Imagine what a dehydrated cell might look like- shrivelled, dry and well, ugly. Imagine conversely a nice plump, full and vital cell! Full of life and flowing easily through our body. You can imagine therefore why a person full of hydrated cells may well look much more attractive, not to mention less wrinkly!<br />So, drink up! Water, water, water! No. Tea, coffee, juice, cordial, soft-drink do not help in this department. It is simple plain water that our cells need and use best. Adding fresh lemon or lime to water can actually aid in its absorption and passage into cells, so feel free to always have on hand plenty of coloured citrus fruits. You will be surprised how much more refreshing water with these added is! You can occasionally, or always, cheat by using the "squeezy" bottle lemon or lime juice. They are wonderful to have on hand in the fridge- even for dressings, marinades and to cook in. Fresh is always best, but convenience must not be under-estimated in today's busy times!<br />If you have a medical condition and have been otherwise advised by your Doctor to limit your fluid intake, please always heed their advice and direction first and foremost.<br />For the rest of us, DRINK, to look, feel and BE younger day by day!</div><div align="center"><br /><strong>Ok, next thing is COLOUR!</strong> </div><div align="center"> </div><div align="center">Yes, colour your world! Blue, red, purple, orange, yellow, green! When you eat you should see a RAINBOW of colour! The richness of colour in food is a good indication and reflection of the different types and amounts of phyto-chemicals they contain. Phyto-chemicals are powerful biologically active compounds found in plants that protect plants from harmful predators, bacteria, viruses, sun damage, whilst also attracting birds and insects to promote pollination and seed dispersal.<br />Therefore, whenever we eat plant foods- fruit, veg, whole-grains, etc, we take in these compounds thereby benefiting from their powerful properties. Different phyto-chemicals have different effects. Some are anti-inflammatory, anti-cancer, cholesterol lowering, hormone influencing, blood vessel relaxing, immune-stimulating, gut-balancing, anti-oxidant, antibacterial, antiviral and antifungal! Phew! The list goes on. Quite simply they are INCREDIBLE for your health and the reason why we feel SO GOOD when we eat more natural plant-based foods!</div><div align="center"><br />Foods from the purple family are very rich in anthocyanins which are POWERFUL anti-ageing phyto-chemicals (anti-oxidants), and so a very good substitute for expensive anti-wrinkle creams! I can take one look at a client when they walk in and KNOW when they are eating blue-berries! I try to get most of my clients to incorporate ½ cup blueberries a day- whether it be in the morning with their cereal or porridge, in a low fat, high fibre, home-baked blueberry muffin, in a yummy smoothie, as an afternoon snack with low fat natural yoghurt and passionfruit, or after dinner with some diced pineapple as a sweet treat! SO many ideas! </div><div align="center"><br />Trust me when I say you will SEE the difference! Try it!<br />Any other fruits or vegetables from the rich red/purple/blue families are similar in their anti-wrinkle and anti-ageing abilities. </div><div align="center"><br />Try eggplant. Roasted in balsamic vinegar with mixed herbs and garlic, it is a taste sensation not to be missed! I never used to like this vegetable until I knew how to cook it! It is so, so yummy! I roast it in rounds, then dice up when cooled and store in a container in the fridge to toss through my salads during the week- mmm mmm! Delicious! Who said salads were boring?!<br />I'm sure you have many more ideas and I'd love you to share them with me so I can share with everyone else! If you have a purple/blue/red food idea that you'd like to share, please complete the feedback form below and I will distribute to everyone to keep our inspiration, motivation and appetites hungry for GOOD FOOD :)</div><div align="center"><br />The next anti-ageing, youth inducing tip? </div><div align="center"><br /><strong><span style="font-size:130%;">Exercise!</span></strong> </div><div align="center"> </div><div align="center">Yep! You got it! I can see a few eyes rolling to the back of their heads but PLEASE do not dismiss this KEY ingredient! To stay young, or reverse the ageing process, we MUST keep our bodies moving! You DO NOT want to end up like a rusty old tin man which is exactly what will happen if you do not keep your joints mobile and active. Even though it may be painful to begin with, working through this with a physio or exercise physiologist will help you move beyond pain, increasing your mobility and quality of life in the long run.</div><div align="center"><br />I had one particular client who was, and still periodically is, in a great deal of pain whenever she moved. So much so that she genuinely feared moving much at all. Convincing her to walk was near-on impossible but ever so slowly we got her doing bits and pieces. Today after about 4-5 months she is MUCH more mobile and coping with the pain 100% better. Her greatest joy is being able to easily get up and down from the floor where she does play therapy with children. It has boosted her quality of life, given her confidence to believe in herself and made her realise that where she was at, feeling hopeless and as though this was how things would always be, is now part of her past. </div><div align="center"><br />As much as it may hurt guys, not moving at all is much worse and only makes things get gradually more difficult. </div><div align="center"><br />Recruit the team and support you need and work towards anything at all you can do that increases your mobility over time. There ARE people and resources out there that can help. Just be DECIDED and DETERMINED that things WILL get better, and that there IS a solution out there! Most of all though, believe and trust in yourself. Do not give up hope. </div><div align="center"><br />If you are already active, congratulations! Ensure that you make time for movement or exercise daily. Fooling ourselves that 3-4 times a week is enough is crazy and perhaps naive. We are physiologically perfectly designed for movement! Our bodies LOVE it, in fact they HATE sitting all the time, hence why we have so many back and neck issues! Not what we were designed to do. Please do not think I am being negative. 3-4 times a week is a great starting point and sometimes the best we can do. But in the pursuit for a long, healthy, independent life, daily movement is KEY and something to aim towards.</div><div align="center"><br />Ok! What else?</div><div align="center"> </div><div align="center"> The other KEY ingredient and one that often gets overlooked and forgotten is </div><div align="center"> </div><div align="center"> </div><div align="center"><strong><span style="font-size:130%;">Essential Fatty Acids</span></strong></div><div align="center"><strong></strong> </div><div align="center">Especially Omega 3's. The vitamins associated with the foods rich in omega 3's- namely Vitamin D & E are incredibly important for anti-ageing effects.<br />Vitamin D is essential for adequate calcium absorption and keeps our bones and teeth strong. Being strong and independent as we age has much to do with the strength of these important parts of the body! Without strong and healthy teeth, it becomes difficult to nourish ourselves appropriately. Weak bones can make us vulnerable to fractures and loss of independence. I have seen this many times over in some of the settings I have worked in.<br /><br />Plan ahead and cover all bases. Good dietary sources of Vitamin D are herring, mackerel, kippers and salmon. Tinned tuna is an ok source, as is reduced fat Vitamin D fortified milk, and eggs. Remember also, the SUN is one of the best ways our body can access and produce Vitamin D. Get out in the sun DAILY. 10mins is usually adequate to give us our required dose.<br /><br />The fear of skin cancer in today's society has meant some of us have gone a little too far with the slip, slop message. Please DO NOT misread this part! I did not say, “go and bathe in the sun for hours”. I have clearly said 10 minutes a day of sun exposure is healthy to receive adequate Vitamin D without incurring skin damage. Of course if you are particularly sensitive, the least hot times of the day is best; before 10am and after 3pm. </div><div align="center"><br />Vitamin E is a powerful anti-oxidant and so protects our cells from damage from free-radicals. The result? Healthy cell membranes that add up to a healthier and younger looking body! Top sources of Vitamin E are wheatgerm oil, sweet potato, almonds, sunflower and safflower oils, hazelnuts, soy yoghurt, tomato puree and blackberries. Include these foods daily in your diet. Substitute sweet potato wedges or mash for the regular white potato, snack on a handful of almonds and hazelnuts daily and include tomato puree wherever you can- on the base of pita pizzas, in a veggie pasta dish, a beef casserole, etc.</div><div align="center"><br />Omega 3's have been implicated in all sorts of desirable youth-inducing outcomes including more supple skin, healthier and less painful joints, healthier mind, increased intelligence, reduced risk of Parkinson's and Alzheimer's, as well as a VERY healthy heart!</div><div align="center"><br />The best sources of omega- 3 fatty acids are any of the fatty fish mentioned above, as well as sardines, walnuts, flaxseed oil, and omega 3 enriched eggs.</div><div align="center"><br /><strong><span style="font-size:130%;">So! To summarise...</span></strong></div><strong></strong><div align="center"><br />To look and feel younger as the birthday candles add up, be sure to:<br />-DRINK water!<br />-Eat a RAINBOW of colour- especially purple/blue/red<br />-MOVE your body! Daily<br />-Eat the GOOD fats! </div><div align="center"><br />Select a few of the above recommendations and make note of the appearance of your skin, your energy levels, and general feeling of wellbeing over the next few weeks. Would LOVE to hear your feedback and how you go with these ideas! Email me at <a href="mailto:bridget@newleafnutrition.com.au">bridget@newleafnutrition.com.au</a></div><div align="center"> </div><div align="center">Until next time! Have fun getting younger!</div><div align="center"> </div><div align="center">(PS- did I tell you I was 45?! haha)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-5730062608277398904?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-76710276939170067122008-03-16T18:20:00.000-07:002008-03-16T18:30:49.160-07:00If you DONT have time, you MUST see thisWell, like you all, I am often too busy to do lots of things.<br /><br /><br /><br />I was almost too busy to look at this clip but it was only since 2 different people who I deeply respect both sent it to me that I thought it must be a “MUST SEE”, so I took the few minutes to check it out<br /><br /><br /><br />I am urging you too to also make time for this....it’s for YOU, no-one else, no vested interests, not selling any THING or any CAUSE, just a special and important message for you<br /><br />I am sharing this for a very good reason- because I CARE, and in my daily business I work with people who are too busy, strung out and stressed.....<br /><br /><br /><br />I know this is a common theme for many of us- feeling sad, stressed, worried, lonely, hopeless, etc, etc<br /><br /><br /><br />It really is NOT necessary, we ALWAYS have reason to be happy!!<br /><br /><br /><br />A major part of my mission in awakening the world to health centres around this very idea. Let's be happy every moment of everyday, and do the things today that make for a happier tomorrow!<br /><br /><br /><br />Life is meant to be enjoyed! We are hear to grow, learn and have FUN!<br /><br />We all need to be reminded.<br /><br /><em>If you are one of my clients, consider this HOMEWORK- you HAVE to do it :)</em><br /><br /><em></em><br /><br /><em>I will check at your next appointment! Haha (PS “when you are been “ridden” by someone, know is cause they care; when you are not doing such a great job and no one points it out- it’s cause they’ve given up on you” I have NOT said this because you are NOT doing a good job, merely to point out I care :) )</em><br /><br />I would love to hear back from you if you did or not watch this clip. I can’t tell you how valuable the time I invested in watching it was for me- even if it was to reinforce that I am on the right track!! :) :)<br /><br /><br /><br />Let me know if you have troubles viewing<br /><br /><a title="YouTube" href="http://www.vision6.com.au/ch/yzbcgh/397359/3829f8m1y.html" target="_blank">http://www.vision6.com.au/ch/yzbcgh/397359/3829f8m1y.html</a><br /><br /><br />You are all wonderful and love you all!!<br /><br /><br /><br />If you haven't been to my website yet- check it out and subscribe to the FREE monthly newsletter- its FULL of ideas, inspiration and information!<br /><br /><br /><br />xoxoxo<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-7671027693917006712?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-7805886760066643932008-01-19T18:36:00.000-08:002008-01-19T18:43:26.913-08:00www.newleafnutrition.com.auJust announcing that the first stage of my website is now up and running!!<br /><br />see <a href="http://www.newleafnutrition.com.au/">www.newleafnutrition.com.au</a><br /><br />Please subscribe to my newsletter so you can be kept informed of all the latest nutrition information, ideas, motivation & tips to keep you as healthy as can be!<br /><br />Feel free to see me any food/nutrition questions you may have and I will endeavour to answer them as a FAQ feature.<br /><br />I hope to build a resource that you can all use to inspire and optimise your health everyday forever!<br /><br />Cheers!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-780588676006664393?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-75169546062471688102008-01-09T22:04:00.000-08:002008-01-09T22:06:06.114-08:00MindsetI was sitting here reading and an overwhelming thought occurred to me that I just had to share with you all….read this slowly as I may not have conveyed it in the most user-friendly manner :)<br /><br />…Have you ever known someone who has successfully lost weight, and maintained that loss, who at the beginning, and all the way through, truly believed there was no way they would lose weight and keep it off??....<br /><br />I ask this as I know myself that I have NEVER known anyone in this boat- and I have seen MANY clients for weight loss!<br /><br />So please do me a favour and think this through carefully IF you are trying to lose weight, or in fact, achieve any goal or resolution you have set yourself….<br /><br />DO you TRULY believe you can achieve the outcome you desire? Can you visualize it? Can you feel it? Hear it? Smell it? Be there in the outcome. Live as if it is already yours… for if you do, there is NO doubt, it will be!!!! :)<br /><br />I’d love to hear others thoughts/opinions on this perspective…..<br /><br />Just to add- if you are trying to lose weight- complete this exercise:<br />-when was the last time you were at your most comfortable healthy weight?<br />-what did you look like?<br />-what did you wear?<br />-how did you feel? Energetic? Strong? Healthy? Fit? Happy? Confident?<br />-what were you doing at that time? Exercising? Eating well? Busy? Respecting your body?<br /><br />Think of all these things and get a picture in your head.<br />Feel the feelings you had then…energy…happiness…respect…comfort<br />See and feel your body feeling the way it did at that time- agile, bouncy, strong......<br /><br />As you progress on your journey to arrive at your most comfortable, healthy weight, carry this image and feeling with you.<br /><br />You must truly believe you can be there again in order for you to achieve your goal!<br /><br />So dream, believe and achieve! :)<br /><br />Cheers!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-7516954606247168810?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-39889351944789814912007-12-12T20:44:00.000-08:002007-12-12T20:46:01.791-08:00Latest Media CoverageJust keeping you updated of what I'm up to! :)<br /><br />See me online at <a href="http://www.thedaily.com.au/news/2007/dec/12/feminine-touch/">http://www.thedaily.com.au/news/2007/dec/12/feminine-touch/</a><br /><br />Cheers!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-3988935194478981491?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-59769274835755734242007-11-24T14:29:00.000-08:002007-11-24T14:31:09.618-08:00Can ONE day really make a difference?I was compelled, on a recent trip to Melbourne, to try life on the other side of the fence. To ignore all of my heavily entrenched healthy eating habits, for the purpose of research and insight.<br /><br />So I found myself Stakes Day pushing LOTS of boundaries to see just what could be achieved in a world where absolutely no limitations were placed on what went into the mouth, how much or when!<br /><br />I must say it was fun! A bottle, at least, of champagne, a tub of basil pesto and crackers, 6 “cointreau-politans”, 1 straight cointreau and a 200g bag of chocolate bullets later, I was feeling quite content and impressed with my efforts. (N.B. this amount of alcohol- equivalent of 14 standard drinks- was consumed over a period of 14 hours, and is certainly NOT condoned, encouraged OR recommended! This was merely a social experiment)<br /><br />I should also add, that the above mentioned food and drink items were IN ADDITION to the base breakfast, lunch and dinner!<br /><br />So upon arriving home in QLD my mission was to calculate the calories in such a “binge” to determine what the impact might be if this was to occur on a regular basis- as I hear that in some circles this is common! ;)<br /><br />10, 840kJ was the total worth of those ADDITIONAL calories consumed during my “all out” day. Let’s assume that my base intake (for breakfast, lunch and dinner) was around 6,300kJ. That makes a grand total for the day of 17, 140kJ!<br /><br />Currently my daily energy requirements, i.e. the amount of calories I need to sustain my current weight is 6,300kJ. Thus, what I took in on this day was 2.7 times my daily energy needs!<br /><br />If I did this once a week for a whole year (and I wouldn’t!), that would mean a surplus of 563, 680kJ- the equivalent of 15kg worth of excess body weight!<br /><br />Profound!<br /><br />Perhaps this offers some insight into how we may gain weight gradually over time and dispel the common attitude that “once a week”, or “every now and then” wont hurt!<br /><br />Even once a month, this pattern leads to an extra 3.5 kg over a year.<br /><br />That is without considering the effect on your overall health, particularly your liver and risk of developing cancer! Studies show that binge drinking (more than 2 standard drinks for women, and more than 4 for men) markedly increases the risk of developing a number of cancers, and is certainly never ok.<br /><br />I do hope this post has given you some insight into the effects of such days, not only on our weight, but also on our overall health. It certainly gave me very good insight into many of the patterns I see in some of my clients and demonstrated very clearly that “being good” all week is fruitless if you choose to sabotage yourself on Friday night, or over the weekend!<br /><br />Please email me with any questions, feedback or insights :)<br /><br />Cheers! :)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-5976927483575573424?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-64869809422726547452007-11-06T01:55:00.000-08:002007-11-06T02:06:54.146-08:00Travel Tips!In response to many queries from my clients re upcoming holidays and impending road trips, I have quickly put togther an initial draft of a Travel Tips handout that I hope will help address worries and concerns in this area.<br /><br />I have pasted the content below and would love for you to read, give me some feedback and email me with any questions you may have so I can use these to improve the information sheet<br /><br />As said, quickly thrown together so please excuse oversights!! It may need to be structured/ordered to be more user friendly..?<br /><br />I hope some of these ideas help you to enjoy the holiday season!<br /><br />Cheers!<br /><br />Bridget :)<br /><br /><div align="center"><em><span style="font-family:georgia;font-size:180%;"><strong>Travel Tips</strong></span></em><br /><br />Plan, plan, plan!!! Failing to plan is planning to fail!<br /></div><div align="center"><span style="font-size:180%;"><strong>Use supermarkets!</strong><br /></span><em>Pop in for on-the-road snacks and meals</em><br /><strong>Snack Ideas</strong> <br />Fresh fruit<br />30g nut packs<br />50g lean ham/turkey/chicken packs<br />Carrot stick<br />Celery sticks<br />Cherry tomatoes<br />Corn thins<br />Wholegrain rice crackers<br />Low fat yoghurt<br />Vita Weats<br />Water<br /><strong>Meal Ideas<br /></strong>Pre-packaged garden salads- avoid creamy/oily dressings and cheese<br />Add a protein of choice for sustained energy:<br />Lean ham/turkey/chicken packs<br />Tinned fish in spring water/brine/low fat dressing<br />Tinned mixed beans<br />Low fat cottage cheese<br />BBQ chicken- skin removed<br />Mixed seeds and nuts<br /><span style="font-size:78%;">Add your own dressing by purchasing a small jar of dried mixed herbs and a lemon! VOILA!<br />Other low fat sauces/dressings/flavours include, low fat mayonnaise, sweet chilli sauce, balsamic vinegar, oil free dressings, lime/orange juice, other herbs/spices<br /></span>Low fat deli salads- coleslaw, pasta, potato- check LOW FAT, as most are not!<br />Grainy bread/rolls and BBQ chicken- skin removed!<br />Tin of baked beans- eat cold out of the tin- YUM!<br />Stir fry veggie mixes- if you are a raw veggie fan- these are fine with a protein of choice (see above list). If you have access to a microwave, you can steam them lightly<br /><strong><br /><span style="font-size:180%;">Restaurants:</span></strong><br />Scan menu as best you can not only for suitable meals, but suitable INGREDIENTS from which you can compile and request as your own special order<br />E.g. they may offer a satay chicken salad- served on a bean of leafy greens, cherry tomatoes, onion, cucumber, sprouts and a satay dressing<br />Ask for the salad, without dressing and request chicken to be grilled or poached in lemon juice and herbs- NO SAUCE, or if they can’t do that as chicken is marinated in satay sauce, request smoked salmon, or steamed fish/prawns, etc<br />Ask for PLAIN (i.e. no added oil) balsamic to be served on the side with a few wedge of lemon! Delish! :)<br />Most places are happy to do a LARGE bowl of steamed veggies with steamed prawns and sweet chilli sauce- YUM!<br />OR steamed veg and poached chicken/fish<br />Be sure to be direct and clear when you order<br />Always specify NO ADDED oil or butter on salads, vegetables, steamed/grilled/poached fish or chicken. If they need to use something, request that they use lemon juice as first preference, or stock as another alternative<br /></div><div align="center"><em><strong><span style="font-size:85%;">Use your imagination and be creative<br />If you don’t ask, you don’t get<br />They may have ingredients that you have not noticed on menu, so sometimes directly asking for something results in a positive response!<br />Remember why it is important to you to eat well and stick to your guns- you are the PAYING customer and are entitled to be catered for!</span><br /></strong></em></div><div align="center"><span style="font-size:180%;"><strong></strong></span> </div><div align="center"><span style="font-size:180%;"><strong>Take-away</strong></span><br />Minimise!! Limit to once per week and utilise above strategies<br />There are some healthy take-away options that may permit you to eat take away much more often<br />Salads are often available and a good choice- watch dressings and cheese, and other “energy dense” ingredients, e.g. marinated/roasted vegetables (these are ok but try to have less of these and more calorie-free salad/veggie choices)</div><div align="center"><br /><em><strong>Trust your own knowledge and guidance and simply do the best you can!<br /><br />Happy travels!!<br /><br />Enjoy good food, fun times and lasting memories! :)<br /></strong></em></div><div align="center">Bridget<br /><a href="mailto:bridgetjane@bigpond.com">bridgetjane@bigpond.com</a><br />0421332243</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-6486980942272654745?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-21578474470515564992007-10-15T17:44:00.000-07:002007-10-15T17:56:28.461-07:00Update and media coverage<p>Yet again it has been way too long since I last posted! I feel incredibly guilty, however, it has all been for good reason.</p><p>Last month, and continuing this month, I have been clocking up a few thousand k's throughout the state of QLD delivering seminars to WorkCover employees as part of their Wellness Program. The seminar is titled, "5 Simple Steps to Reduce your Waistline" and it has been the most successful seminar I have ever written and delivered!</p><p>The reason? I finally started listening to me! I have at last stepped up to become the dietitian I want to be, as opposed to the one I was trained and taught to be. Do not get me wrong, the 4 years of tertiary training in the workings of the human body and chemical interactions with food have not gone to waste. I did learn one or two valuable things!</p><p>In fact, without this solid basis, I would not have the conviction I do today about the truths of food, our bodies, the prevention of disease, and how to look and feel younger!</p><p>So, I present to you, Bridget Thompson; weight loss, energy maximiser, anti-ageing and disease prevention specialist! :)</p><p>For the latest info, see my article featured in a local publication, The Weekender at:</p><p><a href="http://www.theweekender.com.au/healthbeauty_det.php?id=146">http://www.theweekender.com.au/healthbeauty_det.php?id=146</a></p><p>Also, I have been busy working on my website and getting some marketing materials happening...so watch out, New Leaf Nutrition will be officially launched soon!</p><p>Until then, eat well, be happy and play like you mean it!! ;) </p><p> </p><p> </p><p> </p><p><a href="http://www.theweekender.com.au/healthbeauty_det.php?id=146"></a> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2157847447051556499?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-19323976796971248882007-08-30T22:01:00.000-07:002007-08-30T22:04:54.004-07:00The way I eat :)<em>This is a slightly different format to my previous posts and is more of a journal/personal style account that aims to relate, or share, some “how-to” ideas for possibly changing eating patterns….</em><br /><br /><p><br />As I sit here eating another DELICIOUS meal (and YES I am eating whilst at my computer! Bad habit I know!), I wonder how people can possibly enjoy the bland, tasteless, fatty and sugar-laden fast food they gulp down day after day after day, simply because they have not taken the time to prepare something at home?<br /><br />I could not imagine NOT indulging my taste-buds in the many delectable fresh tastes, sensuous textures and magical aromas I enjoy on a daily basis for breakfast lunch and dinner. For me to enjoy a meal without loads of fresh fruit, salad or vegetables is simply not possible! I would rather not eat at all than settle for junk!<br /><br />So this got me thinking that I should probably share some of the ideas I do incorporate into my incredibly busy life, as TIME is often the excuse I hear as to why people feel they need to rely on fast and convenience foods so often.<br /><br />BUT, before I share, remember:<br /><br />We ALL have 24 hours in a day<br />We can CHOOSE how we use these hours<br />You can INVEST these hours or SPEND them<br /><br />Watching countless trashy shows on TV is SPENDING time, being on MySpace for hours on end is SPENDING time, and lounging around on our laurels more than we need is SPENDING time!!<br />(i.e. we get nothing useful in return for indulging in these activities, and time that we SPEND we can never recover…)<br /><br />However, taking the time to prepare fresh, tasty and nourishing food is INVESTING time, spending 30-60 minutes a day exercising or simply moving, is INVESTING time, and taking time to relax and calm our minds is INVETSING time<br />(i.e. we improve our health, minimize the risk of disease and more than likely increase the quality TIME we will have available in the future…)<br /><br />So what are some of these quick tasty and incredibly nutritious ideas you can try? I share only a few here..<br /><br /><strong>Breakfast<br /></strong><br />· <em>Frozen berries, passionfruit, diced orange, skim natural yoghurt (or low fat flavoured if you prefer), oats</em> all mixed together and VOILA! Delicioso!<br />o You can try adding cinnamon and/or a tblsp of nuts and seeds for added goodness, flavour and texture.<br />o If on the run in the morning, prepare this the night before in a container and simply grab on the way out and eat in the car (this is illegal by the way!), on the train, or at work</p><p><br />· <em>Banana, low fat yoghurt and a packet of raw/unsalted nuts<br /></em>o Super quick and can eat on the run!</p><p><br /><br /><strong>Lunch</strong><br /><br />· <em>Mix tinned sardines in spring-water with mustard and diced onion</em> (try this BEFORE you diss it!!) and <em>serve over a creative salad-</em> incorporate some steamed veggies such as diced pumpkin, sweet potato, broccoli, etc to add bulk. Try mixed lettuce and baby spinach leaves instead of iceberg lettuce to add extra nutrients and better flavour.<br />o You can prepare this the night before as you make dinner. I always have an extra container out when I am preparing my dinner into which I compile a large, tasty and CREATIVE salad. You can take the tinned fish separately.<br />o If you cannot stand the idea of sardines, try tuna, salmon, lean turkey, lean ham, boiled eggs, skinless chicken, left-over sliced lean meat, cottage cheese, etc!</p><p><br /><br /><strong>Dinner</strong><br /><br />· You can put together a tasty meal in a matter of minutes. I am the 10minute dinner queen, trust me!!<br />· If you have nothing fresh in the fridge, defrost something from the freezer in the microwave. I always have fish, kangaroo, chicken breast or squid rings handy. Everything defrosts well in a matter of minutes in the trusty microwave- if you use the correct settings and get the timing right!<br />· Whilst this is defrosting, get out a plate/s, and start to compile the base salad. Also, get out a container for lunch the next day.<br />· Use mixed lettuce leaves and baby spinach as the base. Arrange over plate/s.<br />· Chop fresh, or use frozen, broccoli, cauliflower, carrots, etc to steam in microwave once the meat/fish is defrosted.<br />· Choose one of: corn cob (fresh or frozen), sweet potato, pumpkin, brown rice in 90second pouch to steam and serve with dinner (good low GI carbohydrates)<br />· Dice your choice of tomato, onion, cucumber, capsicum, etc to complete your salad. You can add olives in brine, avocado and/or cottage cheese for extra flavour<br />· Once the meat/fish is defrosted, choose something to cook it in to add flavour<br />o For fish I use lemon, lime or orange juice, plus minced chilli and lime (ready-made from supermarket), or minced garlic, and/or dried herbs/spices- there are limitless combinations!<br />o For kangaroo my favourite is balsamic vinegar, minced garlic, chilli or mustard- I allow it to marinate in this for at least 5 minutes<br />o For chicken- lemon juice and dried mixed herbs or Pataks Tamarind and Ginger Paste and lime juice<br />· I will usually grill my selected cut in my trusty Bessemer grillet using baking paper, or a light spray of canola spray.<br />· Once it is done, I will slice thinly, or dice into chunks, and serve over my sizeable salad! For dressing I use lemon juice, balsamic vinegar, mustard, salsa or whatever else takes my fancy at the time<br />· YUMMY! Always delicious and completely satisfying!!</p><p><br /><br /><strong>Snacks</strong><br /><br />· For snacks on the run I usually go for carrots, fruit, nuts or low fat yoghurt- simple and nutritious!<br /> </p><p><br /><em>Eating in the way I have described above offers many benefits including a maximal intake of disease fighting and anti-ageing phyto-chemicals, anti-oxidants and fibre, and leaves you with a fresh sense of vitality and well being!<br /><br />Give it a try!<br /><br />Even if you can only work on breakfast for now… It’s a start! :) </em><br /><br /> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-1932397679697124888?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-63336366513560214222007-07-19T18:13:00.000-07:002007-07-19T18:46:44.531-07:00<p>Well, it has been WAY too long since I lasted posted a blog, and for that I apologise! I have been traveling around QLD for the most part of the last month conducting Health Checks for WorkCover staff.<br /><br />A component of these health checks was Waist Circumference measurement.<br /><br />Knowing this measure is a VERY useful piece of information as it provides feedback on your risk of developing metabolic complications and conditions such as Diabetes, High Cholesterol, High Blood Pressure, Impaired Glucose Tolerance, amongst many others!<br /><br />So what are the recommended ranges?<br /><br />For men:<br />-under 94 cm (37 in)<br /><br />For women:<br />-under 80cm (21-32 in)<br /><br />Being over these measurements puts you at a higher risk of developing one of these metabolic conditions.<br /><br />The highest risk occurs once over the following measurements:<br /><br />Men:<br />-over 102cm (40 in)<br /><br />Women:<br />-over 88cm (35 in)<br /><br />If you are over these measurements, it is a good idea to make some positive lifestyle changes to address this.<br /><br />Some ideas to consider are:<br /><br />Þ Be active everyday!<br />· Accumulate at least 30 minutes of physical activity most days of the week.<br />· Buy a pedometer to assist you in monitoring your relative activity levels on different days<br /><br />Þ Eat more fruit and vegetables!<br />· Replace some of your usual packaged and processed snacks and meals with some good old basic fruit and vegetables!<br />· A snack pack of cherry tomatoes, carrot and celery sticks and a hard boiled egg is a yummy and sensible choice.<br />· Or try a simple crunchy in-season apple and a small handful of raw unsalted nuts.<br />· Always serve salad or vegetables with your main meal. Aim for this component of the meal to make up 50% of your plate or bowl.<br /><br />ÞLearn how to choose Low GI carbohydrate based foods.<br />· The most recent research supports that people loose more weight, while being able to eat more, following low Glycemic Index eating patterns, than those on conventional and restrictive weight loss diets.<br />· Replace your sugary morning cereal with traditional oats<br />· Choose heavily grained or stoned ground breads (pumpernickel is great!)<br />· Add fibre (salad and vegetables) to your lunch and dinner<br />· Add a lean source of protein to most meals and snacks (e.g. tuna in springwater, low fat turkey slices, raw and unsalted nuts, low fat cheese slices, etc)<br /><br />Þ Drink LOTS of water!!<br />· Did you know we often mistake thirst for hunger!<br />· Sip water regularly throughout the day! There is no one person who can survive off no water! If you do not get thirsty, this is most likely due to your thirst mechanism down regulating. Train yourself to drink more water and you will begin to look for it more! Try it for a few days!<br />· Try herbal teas or hot water with lemon if you cannot face cold water in the winter. The new “white” tea’s available on the market are delicious and contain more antioxidants than either green or black teas!<br />· If you cannot stand the taste of water, try adding a low joule cordial for flavour.<br />· Fresh fruit slices are also yummy in water! Experiment with sliced strawberries, mint, orange, lemon, lime!<br /><br />Þ Drink less alcohol<br />· Alcohol gram, for gram, contains almost the same number of calories as fat! This does not mean you can never drink again but be aware of how much you do drink and aim to cut it back slightly. Even small changes add up over the long term!<br />· Try diet mixers with spirits<br />· Try some of the new low joule beers<br />· Be aware of standard drink quantities (e.g a standard glass of wine is 100ml), stick to these quantities and observe the guidelines for the number of standard drinks per day (2 for women, 4 for men), with 2 alcohol free days every week.<br /><br />That is more than enough for now! :)<br /><br />If you require more information, or would like one-on-one advice, please feel free to contact me on 0421 332243 and we can arrange a time to conduct an initial assessment face to face, via the phone or for those who are extra busy, email! :)<br /><br />Cheers and remember, the smallest positive changes in your behaviour, can lead to the most extraordinary and profound differences to your health over the long term!</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-6333636651356021422?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-37178962202453294162007-06-09T20:04:00.000-07:002007-06-09T20:14:19.577-07:00Skipping SaltSalt is an often overlooked culprit in the land of lifestyle disease, and something that definitely deserves more attention and consideration. I constantly hear in my practice, “I don’t eat salt”. The reality however is, that if you eat anything from a packet you are most likely eating more than the recommended daily amount. Bread, cereals, sauces, almost anything that has been processed, will contain added salt. Check out the labels, and you will be surprised!<br /><br />So why is salt such a problem? Many people tell me, “Oh, but you need some salt”, and yes indeed that’s true. As stated above, however, we often overdo it without even touching the salt shaker!<br /><br />Salt can be said to cause, or worsen, a number of serious health problems. From the obvious, high blood pressure, to not so obvious, such as congestive cardiac failure, osteoporosis, asthma, diabetic retinitis and many more! Over 6 million Australians (half the adult population) have one or more of these nasty salted related health concerns.<br /><br />I see many clients over and over who believe they cannot live without salt, and food without it tastes bland and is not enjoyable. I then proceed to propose a 3week challenge to them as a minimum. If after the 3 weeks they are struggling, we will re-evaluate. Never have I had anyone tell me after this period they couldn’t do it. In fact, most tell me they tried something they used to eat and couldn’t stand it as it was too salty!<br /><br />This is because our taste-buds are forever turning over and renewing. Each taste bud has a lifespan of about 3 weeks, and as they turn over at different rates, your tastes change over time, according to what you are presenting to your mouth. More salty foods encourage a taste for salty foods, more fresh, untainted flavours promote a taste for natural, fresh flavours, and so on.<br /><br />I challenge you all: put aside the salt shaker for at least 3 weeks, get creative using alternative flavours, and see what happens.<br /><br />You will also need to omit highly salted foods for this period too, such as olives, anchovies, bacon, corned beef, tinned fish in brine/sauce, pickled onions, other foods that have been preserved using salt, and all asian sauces. Take this as an exciting challenge- one in which you will discover a world of amazing new tastes you didn’t know existed!<br /><br />There are some suggestions below for how to substitute salt and things to look out for.<br /><br />HERBS<br /><br />Fresh or dried, herbs are incredible at instilling amazing, fresh tastes in food. There are an overwhelming number, variety and flavour of herbs- it’s just a matter of experimenting, learning which ones you like, which go with what foods, and whether they are more suited fresh or dried, to a particular dish.<br /><br /><strong>Basil-</strong> the perfect partner for tomatoes! For those who cannot fathom the thought of a tomato without salt, give basil a go! You can use it fresh or dried and it is one of the few herbs that increases in flavour as it is cooked. It can be used in soups (especially beef or vegetable), stews (beef), sauces (tomato) and is the feature of many Italian dishes. Try halved cherry tomatoes with a fresh basil leaf each.<br /><br /><strong>Fennel & Dill-</strong> try on fish! Amazing marriage! Dill is also wonderful on beans, cabbage, cauliflower and potatoes. Fennel is lovely with stewed tomato and onion.<br /><br /><strong>Oregano-</strong> a powerful herb when fresh, so use with care. Try on a chicken and salad sandwich, or sardines in springwater. Also great in tomato juice or soups, meat sauces and meat balls, and pizza.<br /><br /><strong>Marjoram-</strong> this, coupled with oregano, instills a truly authentic flavour in pizza’s- regardless of salt content. Also wonderful when added during final hour of cooking a soup, or to liquid in which chicken, veal or lamb are being cooked. Fantastic over grilled or baked fish, great in meat based salads (think warm lamb salad), and finally in scone and bread doughs. Yummy! So versatile.<br /><br /><strong>Sage-</strong> perfect partner for poultry or pork. Great with beans.<br /><br /><strong>Rosemary-</strong> in chicken, spinach or pea soups, on chicken, veal, or baked fish, and in salad dressings.<br /><br />SPICES<br /><br />There is also a whole new world of flavours waiting to be discovered in the huge array of spices available. Try some of the following ideas:<br /><strong><br />Ginger-</strong> a pinch in bean soup- yum! On chicken, beetroot, carrots or squash. Or, in fruit salad!<br /><br /><strong>Mustard-</strong> in casseroles, meat loves, roast beef- incredible! In celery, mushroom, bean or lentil soups. In salad dressings.<br /><br /><strong>Nutmeg-</strong> with chicken soup, in meat loaf, on chicken, in fish cakes, on carrots, beans, spinach, pumpkin, peas, potato. Amazing on custards!<br /><br /><strong>Allspice-</strong> wonderous with tomato and pea soups or in fruit dishes.<br /><br /><strong>Cinnamon-</strong> over oranges, bananas, berries, apples.<br /><br /><br />There are so, so many others available and I could go on forever!<br />The moral is, get in and give it a go!<br /><br />Be aware of some “mixed” varieties such as seasonings, mixed spices (e.g. Five Spice), meat tenderizes, lemon pepper and other types of salt (e.g. rock/sea).<br /><br />Don’t forget PEPPER- it can be added to all savoury dishes.<br /><br />Also, onion, shallots, chives, parsley, garlic, lemon juice go very well with almost any savoury dish.<br /><br />Using juices (lime, lemon, orange) for marinades and dressings is a great idea, and don’t forget vinegars!<br /><br />Worcestershire sauce is also not a bad choice, with 1 teaspoon of the original brand (Lea & Perrins) giving 49mg sodium per 100ml- one-tenth of that of soy sauce.<br /><br />Be aware of stock cubes- these are SALT! There are currently no low salt stock cubes but you can get low salt/ no salt stock powders. See <a href="http://www.saltmatters.org/">www.saltmatters.org</a><br /><br />Ok, so we’ll leave it there!<br /><br />I strongly recommend a visit to the above mentioned website as it is a great resource for anyone committed to minimising their salt intake. There is also a book available, “Salt matters- the killer condiment”, from all book retailers, or on-line.<br />Australian salt expert, Dr Trevor Beard has compiled both of these fantastic resources.<br /><br />The idea and some of the information in this blog has been sourced from the April edition of <em><strong>“Australian Healthy Food Guide”.</strong></em> I have mentioned this brilliant magazine before. If you have not seen it before, check it out in the supermarket, news agency or on-line at <a href="http://www.healthyfoodguide.com.au/">www.healthyfoodguide.com.au</a><br /><br />A subscription is well worth it!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-3717896220245329416?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-23541297277205618992007-05-15T14:56:00.000-07:002007-05-15T15:00:13.406-07:00The 5 Healthiest and MUST HAVE foods for RUNNERS!The diet of a runner can make such a significant difference to performance, recovery, immunity and general well being. The stress put on the body through this activity is often underestimated and certainly does require an A1 diet to ensure a person can continue to run long term.<br /><br />Here are only a handful of some of the most beneficial foods for runners:<br /><br /><strong><em><span style="font-size:130%;">Blueberries<br /></span></em></strong><br />You only need to look at the colour of these berries to know that they are BURSTING with goodness! Blueberries provide one of the richest sources of antioxidants, containing anthocyanin- a powerful cancer fighting antioxidant, as well as antioxidants Vitamin C and E.<br /><br />Runners generally need a much higher intake of antioxidants due to the stress this activity imparts on the body. Free radicals are created in the process of running and these need to be countered with antioxidants to prevent cell damage.<br /><br />Blueberries give you a massive bang for your buck in terms of antioxidants- so swallow the extra expense and invest in some of these wonder berries today.<br /><br />You can buy them fresh, however, may find it more economical to go frozen this time of year. They are just as delicious frozen and make a sensational addition to the morning serve of porridge! Simply add to traditional oats before cooking.<br /><br />Blueberries are also a great source of folate, potassium, carbohydrates and dietary fibre.<br /><br />If you are not a porridge fan, try them in a smoothie, in some low fat muffins, pancakes, salads, or on your usual cereal or fruit salad!<br /><br /><strong><em><span style="font-size:130%;">Bananas</span><br /></em></strong><br />Another super food! Banana’s cannot be missed in the diet of runners! They are rich in carbohydrates, low in fat, low GI, high in fibre, full of potassium, magnesium, Vitamin C and Vitamin B6!!<br /><br />How does this translate for benefits? Well, potassium, which is lost in sweat, is important for a healthy heart, nervous system and kidneys. Magnesium aids in the contraction of muscle and the extraction of energy from carbohydrates. Vitamin C- again a powerful antioxidant. And Vitamin B6 which aids the nervous system, contributes to healthy skin and optimal energy production.<br /><br />If you don’t fancy biting into one of these portable health snacks, why not try them in a smoothie, low fat muffin, custard, sandwich or blended with other fruits for a juice with a difference! They are delicious sliced into porridge with some honey, great on a honey topped crumpet or simply sliced onto your regular cereal.<br /><br />Fill your trolley with a daily fix of the banana today!<br /><br /><em><strong><span style="font-size:130%;">Low Fat Yoghurt<br /></span></strong></em><br />Yoghurt cannot be beaten as a snack for runners as it provides the best of both world’s in terms of the nutrients required for optimal recovery, and at any other time, for a balanced intake- protein and carbohydrate. It is fairly portable if you can keep it cold (think lunch bag with ice-block) and is also an excellent source of calcium, which we all know is essential for healthy bones, but also keeps our blood and muscles functioning optimally.<br /><br />In order to keep the heart healthy by minimizing saturated fat intake, it is recommended that you select low fat varieties. Look for less than 1-2g fat per 100g of a product.<br /><br />Yoghurt is also a source of lives cultures which provide useful probiotics to encourage a healthy gut flora, protection from harmful bugs and an overall healthy digestive system. The bacteria in yoghurt also reduces the lactose content, making yoghurt well tolerated by those who are known to have an intolerance.<br /><br />Yoghurt is so, so versatile! Use it on sweets as an alternative to cream, to top fruit salad, in smoothies, on its own, as a fruit platter dip, etc! Natural low fat yoghurt is a brilliant alternative to sour cream and can be used to top baked potatoes, stir into a bowel of pumpkin soup, add to a curry, or many other savoury dishes that would usually call for sour cream.<br /><br />If you think you are not a yoghurt fan, I encourage you to give the yoghurt of today a serious try! Food technology is now so sophisticated and advanced, yoghurt is just not what it used to be- more creamy, evenly textured and tasty than ever! I have challenged MANY of my clients (especially men) who swear they do not like yoghurt- to give it a try and most have always been pleasantly surprised!<br /><br />Give it a go next time you have an opportunity! Your body will thank you for it!<br /><br /><strong><em><span style="font-size:130%;">Salmon</span></em></strong><br /><br />This is definitely the king of fish! Other than being a brilliant source of high quality protein, salmon boasts one of the highest concentrations of omega-3 fatty acids.<br /><br />Running can cause quite a lot of inflammation within the body and may even be the source of a few aches and pains. A daily intake of omega-3 is vital for a runner to help balance the body’s inflammation response. Salmon, at least once a week, will contribute a highly valuable source of these. Omega-3’s also aid in the prevention of heart disease, some cancers, arthritis and asthma.<br /><br />In addition to the protein and omega-3’s, salmon also provides a rich source of niacin (Vitamin B3) and other B vitamins- needed for the release of energy from food. If you eat the bones you’ll also get a good dose of calcium!<br /><br />You can try fresh salmon grilled, poached, baked, steamed, barbequed, wrapped in filo pastry, or raw as sashimi! Canned salmon is also incredibly versatile, making great salmon patties, sandwiches, quiches, pasta dishes or salads! Smoked salmon, although higher in salt, is delicious with some low fat cream cheese on a sandwich, on pita-bread based pizza’s, in pasta dishes and much more.<br /><br />Make a conscious effort to include this fish as often as possible, at least once a week J<br /><br /><strong><em><span style="font-size:130%;">Pasta</span></em></strong><br /><br />This is often called a runners best friend- and for good reason! It is rich in easily digestible carbohydrate to help you re-stock your glycogen stores, B vitamins to help in energy production, and protein for muscle recovery. Of late, it seems this food has received a bad wrap, thanks to the many high protein, low carbohydrate fad diets out there!<br /><br />BUT if you are a serious runner and looking to maximize performance, recovery and endurance, you cannot afford to look past good sources of carbohydrate for your muscles. Pasta is one of these and definitely an important feature in a runners diet.<br /><br />Depending on the sauce you select, pasta dishes can be very low in fat, filling and, if you select wholemeal, a good source of dietary fibre. Translation= great for weight management!<br /><br />Dry, fresh or filled varieties make a good, and quick, base for a meal. Adding lean mince, chicken, tuna or salmon, will boost your protein intake and incorporating vegetables will provide an excellent source of vitamins, minerals and dietary fibre, whilst adding texture and flavour!<br /><br />Tuck into a yummy and satisfying bowl of pasta tonight!<br /><br /><br /><strong><em>There are many, many more wonderful foods for runners, but this is just a sample, and a hand-picked selection of some of the BEST.<br /></em></strong><br />Other foods to include regularly are low fat milk, almonds, sweet potato, eggs, wholegrain bread, olive oil, lean red meat, tofu, spinach, and for those who fancy a tipple, a small glass of anti-oxidant rich red wine.<br /><br />We all know how it feels to hit the wall, lose motivation and fall prone to a hard to recover from illness. These are things that can be positively affected by, prevented, and managed with a good diet, adequate rest, recovery and balance.<br /><br />For good advice on your current intake and how it fares for your running, seek the advice of a qualified sports dietitian. You can find one of these by looking on <a href="http://www.daa.asn.au/">www.daa.asn.au</a> or <a href="http://www.sportsdietitians.com/">www.sportsdietitians.com</a><br /><br />Remember- I am one of these too :) (Sports Accredited)<br /><br />Another great resource for Runners, as many of you will know, is Runner’s World Magazine.<br />For more info see <a href="http://www.ausrun.com.au/">www.ausrun.com.au</a><br /><br /><em>NB. Some of the information in today’s blog has been inspired from the April edition of Runner’s World.</em><br /><br />Bon Appetit!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2354129727720561899?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-81201392384391415922007-05-15T14:52:00.000-07:002007-05-15T14:55:40.698-07:00Digests for HimStrangely, I am a big fan of Men’s Health Magazine and thought I really should tailor one of my posts to suit their short and sharp, yet factual and practical style of writing.<br /><br />So for the many SNAG’s out there who really do value their health and love to get straight to the point, todays blog is for YOU :)<br /><strong><em><br /><span style="font-size:130%;">Not so sweet for the Heart</span></em></strong><br /><br />Researchers in Canada have found that soft drinks and sugar laden snacks, increase your risk of heart disease. By analyzing the diets of more than 600 people, they found that those who ate the most sugary foods had the lowest levels of heart protective HDL (good) cholesterol. They were not sure why a higher sugar diet lead to lower HDL levels, however, noted that low HDL is related to high triglycerides- another type of blood fat that accumulates when excess blood sugar is converted into fat in your liver.<br />Low HDL & high triglycerides = a recipe for future heart trouble, since HDL cholesterol helps to remove the harmful arterial plaque laid down by LDL (bad) cholesterol.<br />So swap the coke and donut for a fresh juice and fruit bran muffin today!<br /><br /><strong><em><span style="font-size:130%;">Spice up your Brain</span><br /></em></strong><br />Researchers at the National University of Singapore examined the eating habits of over 1000 people, aged 60-93, and asked them to complete a series of cognitive tests. The results showed that those who ate curry at least once a month achieved better scores than those who didn’t.<br />Why? Tumeric- the rich yellow orange spice that gives Indian dishes their rich colour, enhances mental function.<br />So, try a regular korma to really enhance what’s between the ears!<br /><br /><strong><em><span style="font-size:130%;">Blow the Fat</span></em></strong><br /><br />Chewing sugarless gum may aid in weight reduction, British researchers have speculated. Their study showed that when people chomped on sugarless chewing gum for at least 15mins, 1 hr after eating, and again at the 2 hr mark, their desire for sweets decreased by 11% compared with those who didn’t work their jaws. The study author Dr Marion Hetherington, believes that perhaps, since it exposes your taste buds to sweetness, sugar-free gum could send a hunger-reducing signal to your brain. Get chomping!<br /><br /><strong><em><span style="font-size:130%;">Did you know?</span></em></strong><br /><br />Pecans and Walnuts are the healthiest nuts you can eat, boasting the highest level of antioxidants? These nuts are also a great source of the very healthful omega 3 fatty acids.<br />Hazelnuts and Almonds also rate highly in the anti-oxidant department.<br />For optimal health benefits, include a serve of raw, unsalted nuts daily!<br /><br /><br />I think that’s about enough content for this one ;)<br /><br /><em>Just so you know- the information and digests here are sourced from the <strong>May edition</strong> of <strong>Men’s Health</strong>.</em><br /><br />I highly recommend a subscription to this magazine as the support, information and motivation it provides is fantastic!!<br /><br />You can call 1800 658 242 for subscription enquiries.<br /><br />Finally, I wanted to let you know of a feature in the magazine, “Gutless Wonders”. This section features men who have successfully lost weight and describes how they did it. Another great source of inspiration, motivation and information.<br /><br /><em><strong>NB. I have NO affiliation with this magazine- just think it is really great for not only men, but also women looking for quality food, fitness and health information! :)</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8120139238439141592?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-51744982082406095892007-05-09T17:00:00.000-07:002007-05-09T17:14:46.628-07:00Weight Loss- A Mind Game<p align="left"><br /><br />We are all familiar with the common scenario of someone loosing weight successfully, however, being unable to keep the weight off. Why does this happen so often?<br /><br />I read a very interesting interview this week with a clinical psychologist on the cognitive component of weight loss, which may help to explain this frequent, frustrating observation.<br /><br />Dr Judith s. Beck, PhD, Director of the Beck Institute for Cognitive Therapy and Research, and Clinical Professor of Psychology in Psychiatry at the University of Pennsylvania, advocates a Cognitive Therapy Program for weight loss and maintenance.<br /><br /><strong><em><span style="font-size:130%;">So just what is a Cognitive Therapy Program and what would it involve in the context of weight loss/maintenance?</span><br /></em></strong><br />In this form of therapy, it is recognized that, in people trying to lose weight, or maintain weight loss, there can be dysfunctional thoughts that prevent a consistent implementation of a healthy eating and exercise plan.<br /><br />Identification of these dysfunctional thoughts and formulation of appropriate responses, is the key to being able to consistently implement the behaviours that result in the desired weight loss, and maintenance of this loss.<br /><br />There are some common patterns of distorted thinking in those who are repeatedly unsuccessful at weight loss. Often these people think differently to those who are able to lose weight and keep it off long term.<br /><br />There can be all-or-nothing thinking, such as:<br /><br />· I am “good” if I follow my diet, but “bad” if I make 1 mistake;<br /><br />· Food is either “good” or “bad”<br /><br />· Hunger is bad; being full (often overly full) is good<br /><br />· My eating week was “good” (if they found the whole week relatively easy) or “bad” (if they struggled for only several minutes on several days)<br /><br />· I’ve eaten something bad now I may as well eat what I want for the rest of the day and start again fresh tomorrow<br /><br />· People who are a normal weight do not restrict their intake and rarely get hungry<br /><br />· Once I lose this weight, I can eat normally again<br /><br />Any of these sound familiar?? I must say they rang bells in my ears :)<br /><span style="font-size:130%;"><br /><strong><em>So what is it that we can do about these patterns of thinking?</em></strong></span><br /><br />Firstly we need to learn just what it is that we are thinking when we feel hungry and when we are craving. Keeping a diary can help. A simple exercise book with columns for the Time Of Day, Symptom (hungry, craving, etc), Thoughts -can give some real insight into the other reasons why we eat.<br /><br />Certain emotions can be common triggers for eating at unplanned times, such as loneliness, boredom, tired, stressed, happy, excited. We can confuse these feelings with hunger. Real hunger comes from our belly, not our head!<br /><br />The next time you feel hungry at an unscheduled meal or snack time, ask yourself "What am I feeling?" Write it down, have a large glass of water, distract yourself with something else (e.g. read, clean the toilet, go for a walk, call a friend, brush your teeth, etc), and really try to decipher if this is true hunger or something else.<br /><span style="font-size:130%;"><br /><strong><em>There are some realities of healthy eating, exercise and weight loss that people need to accept if they are to be successful at long term weight loss. These are:</em></strong></span><br /><br />· Successful weight loss occurs at a sensible rate, and can be slow<br />· A healthy eating and exercise regime needs to be for LIFE<br />· Weight loss will NOT happen every single week- even if calorie intake and exercise is kept constant. Hormonal changes, water retention and other biologic processes can cause weight to vary<br />· Weight loss WILL plateau once a certain point is reached, unless food or exercise is addressed to create more of a calorie deficit<br />· Dieting often starts off easy, when motivation levels are high. It is NORMAL for it to get harder, but once the <em>right tools are acquired, it will become easier again</em>.<br /><br /><em><span style="font-size:130%;"><strong>So what are some of the “right tools” for successfully loosing weight and keeping it off</strong>?</span><br /></em><br />· <strong><em>Dietary Coach-</em></strong> Dr Beck recommends that having someone to keep you accountable and to support you is an absolute must. Assistance in solving problems that would otherwise derail you cannot be underestimated. In selecting a coach, she advises the person needs to be “highly supportive and encouraging” and an excellent problem solver. Having a weekly appointment (by telephone, email, or in person) is important.<br /><br /><strong><em>· List of every advantage to losing weight-</em></strong> Dr S.Beck recommends composing and reading every day a list of every advantage you can think of for losing weight. She advises you will need to read this list for a very long time, so when you face temptation, these advantages are firmly in mind.<br /><br />· <strong><em>Plan food intake in advance-</em></strong> for those who have struggled with dieting in the past, and chronic dieters, distinguishing between real hunger vs a desire to eat vs a craving, can be near on impossible. Following a sensible, planned intake, with set meals and snacks is best for these types of people. Learning to plan your intake in advance and stick to this without variation, is key. At least until the habit of regular and planned eating becomes a habit, then becoming more relaxed with eating can be experimented with.<br /><br />· <strong><em>Response cards-</em></strong> these are index cards designed to be used at times when a person may be craving, wanting to eat at an unscheduled time, or when someone is feeling the emotional need to eat. They can contain reasons/advantages for loosing weight, as well as dialogue that talks the person through their particular issue, e.g:<br /><br /><em>“Even though I really want to eat now, I haven’t planned to. If I eat I’ll strengthen my “giving-in” habit, which makes it more likely that in the future I’m more likely to give in. If I don’t eat, I’ll strengthen my “resistance” habit, which makes it more likely in the future I’ll be able to resist. I can tolerate not eating now. I’ll be very glad in a few minutes when the desire goes away. I shouldn’t give myself a choice about this. After all, I’d rather be thinner. I can’t eat whatever I want AND also be thinner. I have to make a choice. EVERY time matters”.<br /></em><br /><strong><em>· List of things to do when feeling tempted-</em></strong> as mentioned before, things like brushing your teeth, taking a walk, calling a friend, cleaning the toilet/bathroom, writing emails, etc. A list of about 20 activities is good. You should try at least 5 each time you are tempted.<br /><br />· <strong><em>Eat slowly and mindfully-</em></strong> eat only when sitting down and enjoy every bite of food you eat so you feel psychologically satisfied at the end of a meal, and also physiologically full. Remember it takes 20 minutes for the brain to register it has eaten.<br /><br /><strong><em>· Emotional resilience-</em></strong> people often give themselves permission to stray from their diet for an unlimited number of reasons- they’re upset, its their birthday, it’s a wedding, their traveling, busy, tired, stressed, everyone else is, it’d be rude to say no, its only a small piece, the food is free, I rarely get a chance to eat this kind of food, etc, etc! (sound familiar to anyone?? :)) You need to learn the same skills to avoid straying from your plan, regardless of the circumstances. There are always going to be available reasons. The reality is, <em>you can eat whatever you want, when you want, for any reason</em> OR <em>you can be thinner</em>! It is impossible, however to have it both ways!<br /><br />· <strong><em>Assertiveness-</em></strong> state your needs, goals and desire for support to your family, friends and co-workers. Many people are reluctant to decline food that others offer, this is a skill that needs to be developed. Ask others to bring only a single serve of tempting foods into the home, at least in the beginning. Ultimately, you would like to get to the point where any type of food can be kept in the home and only small, planned in advance amounts are able to be eaten.<br /><br />Finally….<br /><br />· <strong><em>Realise that being hungry is OK-</em></strong> This can be a tough one for many of us! A fear of being hungry is often a reason why some people struggle to loose weight. The simple thought of possibly getting hungry, causes enough anxiety and discomfort in some that they over-eat, or eat when not hungry. Learning how and what to eat in a manner that minimizes hunger is the first important step in dealing with this issue. Then second, is to realize that hunger is not an emergency- it is only mildly uncomfortable compared to other discomforts we have experienced in our lives. Hunger comes and goes. We can tolerate it, no matter what. <em>NB. I am in no way advocating skipping meals here, or teaching yourself to starve. Merely, that hunger between scheduled meals and snacks CAN be dealt with and you CAN wait until the time of that next meal or snack to eat. Furthermore, you CAN eat slowly and mindfully despite being HUNGRY when it is time to eat :)<br /></em><br />Anyway, I think that is PLENTY of material to keep you busy and I hope you derived some useful ideas from this post. :)<br /><br /><span style="font-size:130%;"><strong>I would like to take the opportunity at this point to mention that Dietary and Lifestyle coaching is something I specialize in and have an absolute passion for!</strong></span><br /><br />If you liked the ideas in this post, and think you would benefit from a highly qualified Dietary Coach, either on-line, face to face, or via phone, please contact me on below details, and we can discuss a suitable program, costs, and details to get you started on the right track today!!<br /><br />I have just revised program deals and costs and if you mention this blog, you will receive 10% off my usual consulting prices for the month of May only :)<br /><br />Please feel free to circulate this blog and accompanying offer to friends, family, colleagues.<br /><br />Contact: <a href="mailto:bridgetjane@bigpond.com">bridgetjane@bigpond.com</a><br />Mobile 0421 332243<br />Landline (07) 5479 2283<br /><br /><span style="font-size:78%;">Please note: There is a limit to the number of private clients I can take on board. I will make very effort to be available for you, however, please be advised in some situations, there may be a wait to start your program.<br /></span><br /><br /><br /><span style="font-size:85%;">The information in this article was sourced from </span><a href="http://www.medscape.com/"><span style="font-size:85%;">www.medscape.com</span></a><span style="font-size:85%;"> , “A Cognitive Therapy Approach to Weight Loss and Maintenance: An Expert Interview With Judith S.Beck, PhD”, 23/4/07.</span><br /><br /></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-5174498208240609589?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-88059556092316403202007-05-06T21:08:00.000-07:002007-05-06T21:16:40.313-07:00Kidney Disease- the SILENT killerI was startled to learn this week that 1 in 7 Australian’s aged over 25 years have at least 1 sign of Chronic Kidney Disease (CKD).<br /><br />These include reduced kidney function and the presence of proteinuria (protein in the urine), or haematuria (blood in the urine).<br /><br />Furthermore, I was shocked to discover that the rate of kidney disease in our society is increasing dramatically, mainly because the prevalence of diabetes is reaching epidemic proportions. <br /><br />Diabetes is the most common causes of CKD, accounting for up to 32% of new cases. <br /><br />It is predicted that kidney disease will also reach epidemic proportions in years to come.<br /><br />CKD affects people of ALL ages, many being in their 20’s, 30’s and early 40’s. <br /><br />With National Kidney Awareness week approaching at the end of May, I thought it my duty and obligation to discuss the prevalence of this condition, the risk factors, and what you can do to prevent CKD.<br /><br />It is important to highlight here that CKD is a SILENT disease; people can <strong>loose up to 90% of their kidney function with NO symptoms</strong>. Furthermore, CKD is irreversible and once you loose kidney function, you <strong>cannot</strong> get it back. <br /><br />We should ALL be taking our kidney health seriously and doing all that we can to prevent any problems from occurring. <br /><br /><strong>So what are some of the things that can damage our kidneys, that we can follow up or address to keep our kidneys healthy?</strong><br /><br />-<strong>recurrent Urinary Tract Infections (UTI’s), or cystitis</strong>- if women are getting infections more than once every 12 months, then this should be followed up <br /><br />-<strong>high blood pressure</strong>- on its own, or coupled with another condition, this is one of the most common causes of CKD, accounting for 14% of new cases. High blood pressure affects the kidneys by putting more stress on the blood vessels throughout the body including the kidney filters. If this continues, blood vessels become thickened and narrowed, leading to reduced blood flow to the kidneys, starving it of essential oxygen and nutrients.<br /><br /><strong>-smoking-</strong> people who smoke are 3 times more likely to have reduced kidney function. It is thought smoking damages the kidneys by hardening the arteries in the kidneys and by changing blood circulation in the kidneys<br /><br /><strong>-alcohol-</strong> through leading to heart disease and high blood pressure, excessive alcohol intake increases the risk of CKD. Limit alcohol intake to 2 standard drinks per day for men, and one for women, and always have 2 alcohol free days per week. <br /><br /><strong>-stress-</strong> can affect kidney health in a number of ways, primarily however, through effects on blood pressure, and the body’s general state of health. Make it a concentrated effort to avoid stress, do the things you love, spend time with the people you enjoy being with and balance the load!<br /><br /><strong>-overweight & poor diet-</strong> a poor diet leading to overweight puts you at an increased risk of developing diabetes and high blood pressure- major risk factors for kidney disease. So be sure to watch your weight, keep it under control, or start to get it under control! Eat lots of fruit, vegetables, legumes and wholegrain breads and cereals, choose only low fat dairy products, limit fatty foods, lower your salt intake and choose only the leanest cuts of meat and skinless chicken you can find!<br /><br /><strong>-dehydration-</strong> Water assists in transporting nutrients around the body, as well as helping to eliminate waste. Furthermore water has no calories, so sticking to this liquid when thirsty can aid in the maintenance of a healthy weight. You should limit your intake of caffeinated drinks such as cola and coffee as these can irritate the bladder and act as a diuretic. <br /><br /><strong>-lack of exercise-</strong> the benefits of regular exercise are many, however in relation to kidney health, exercise is beneficial to assist in the maintenance and reduction of weight, and the reduction in the risk of developing heart disease and diabetes- major risk factors for kidney disease. 30 minutes on at least 5 days of the week is recommended. You do not have to sweat it out at a gym, or exhaust yourself doing something overly vigorous. A brisk walk is sufficient, and you can break up exercise times to add up to 30 minutes a day if this makes it more achievable. <br /><br />There are certain groups of people at a much higher risk of CKD development. <br /><br /><strong>If you answer yes to one or more of the following, you are at a higher risk and a Kidney Performance Test is recommended:</strong><br /><br />-Are you diabetic?<br />-Do you have high blood pressure?<br />-Do you have a family history of kidney disease?<br />-Are you over 50?<br />-Are you a smoker?<br />-Are you of Aboriginal or Torres Straight Islander Descent?<br /><br /><strong>What is a Kidney Performance Test and how do I get one done?</strong><br /><br />A kidney performance test looks at the current function of your kidneys. It can include:<br /><br />-Blood pressure test<br />-Blood Test<br />-Urine Test<br />-Lifetstyle assessment guidelines<br /><br />Your GP can do this for you TODAY. Simply schedule an appointment with them and inform them of what you are after.<br /><br />There is much, much more information to discuss, however, the best piece of advice is to currently assess your health and any risk factors for kidney disease you may have. Make an appointment with your doctor, and start on a health action plan to minimize your risk of not only kidney disease, but any one of the highly prevalent chronic diseases in our society today: heart disease, diabetes, cancer, depression, etc.<br /><br /><strong>Realise there are so many things you can do to minimize your risks of any of these conditions, educate yourself on these and commit to a plan. </strong><br /><br /><em><strong>To summarise, the most important things you can do to CUT YOUR RISK:</strong></em><br /><br />-Be a non-smoker<br />-Control your blood pressure<br />-Stay fit<br />-Maintain a healthy weight<br />-Reduce stress<br />-Drink only moderate amounts of alcohol<br />-If you have diabetes, make sure your blood glucose levels are well controlled<br /><br /><br />Remember there are health professionals out there who can assist you along the way, and having a good relationship with your GP is often the best start to compiling a team who can support and guide you towards optimal health.<br /><br /><strong>For more information on kidney disease, including numerous fact sheets and links to more information, please visit Kidney Health Australia today at www.kidney.org.au<br />Or call the Kidney Health Info Line on free number 1800 682 531</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8805955609231640320?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-36341868189747719982007-05-03T13:12:00.000-07:002007-05-03T13:19:28.560-07:00Diet & Dementia?If you looked at this title & thought- “I don’t need to think about that now, only old people get dementia”, think again. Scientists believe, from recent research findings, that changes in our brain, which result in dementia, may begin decades before symptoms appear. Furthermore, there are certain dietary factors that have been associated with a reduced risk of developing dementia.<br /><br />It must be noted here that there can never be any guarantee that you won’t get dementia- even if you “do everything right”. However large studies show that those who adopt “brain-healthy” lifestyles have a reduced risk of developing these conditions.<br /><br /><strong>Firstly, what is dementia?</strong><br /><br />Dementia is a general term for more than 70 conditions causing progressive deterioration in mental capacity including thinking, memory & thus everyday abilities. Alzheimer’s Disease is the most common cause of dementia, accounting for around 70% of all cases. Although dementia is more common in older people, it is not a normal part of ageing.<br /><br /><strong>Dietary & lifestyle factors may affect dementia</strong><br /><br />A number of dietary & lifestyle factors have been associated with an increased risk of developing dementia. <br />These include:<br />• High cholesterol levels<br />• High blood pressure<br />• Obesity<br />• High sugar levels or diabetes<br />• Low exercise levels<br /><br />Dietary & lifestyle factors that have been associated with a reduced risk of developing dementia include:<br />• Minimizing sources of saturated fats<br />• Including fish, & other sources of omega 3 fatty acids in the diet<br />• Eating a large amount of foods rich in antioxidants, vitamins & minerals<br />• Having a low intake of alcohol<br />• Exercising regularly<br />• Keeping socially active<br />• Keep your brain active<br />• Keep up your health checks- know your weight, blood pressure, cholesterol & blood sugar levels & keep them optimal.<br /><br /><br /><strong>So what are some simple, clear guidelines that you can start to follow today, to optimize your diet & achieve a balanced intake, that promotes brain health?</strong><br /><br /><strong>• Reduce Saturated Fats</strong><br />o Source the LEANEST cuts of meat & skinless chicken you can & trim away ANY visible excess, BEFORE you cook. You should NOT see ANY white fat or sinew on your meat or chicken before cooking.<br />o Choose the lowest fat dairy foods you can find. These can be rich sources of saturated fat- choose skim milk, low fat cheese, low fat yoghurt, etc.<br />o Minimize take-away, convenience & packaged foods that can contain high amounts of saturated fats. Learn to read food labels & choose foods with minimal amounts of saturated fats.<br /><br />• <strong>Eat Protective Foods</strong><br />o HDL (“good”) cholesterol promoting foods: mono & poly-unsaturated fats, olive oil, avocados, olives, nuts, seeds & fish<br />o Omega-3 fatty acids: fish (especially the oily types such as Atlantic salmon, mackerel, southern blue fin tuna, trevally & sardines), walnuts & pecans, green leafy vegetables, omega 3 enriched eggs, flaxseed oil, linseeds. You may also add a regular fish oil supplement.<br />o Antioxidant-rich foods: (from the richest, down) prunes, raisins, blueberries, other berries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn, eggplant<br />o Antioxidant-rich drinks: white tea (not tea with milk- white tea leaves), green tea, tea & red wine (in moderation)<br />o Folate: oranges, mandarins, bananas, rockmelons, strawberries, avocados, corn, broccoli, cabbage, cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals & oats, peanuts, meat & soy.<br /><br />•<strong> Include Sufficient Vitamins</strong><br />o Obtaining from food sources is best: ensuring you take in a diet high in colourful fruit & vegetables & that is well balanced between all food groups, & contains variety within food groups, is the best way of ensuring you are covering all bases.<br />o Vitamin E is particularly important & good sources include: vegetable oils, nuts, green leafy vegetables, & fortified cereals.<br /><strong><br />• Drink Water!</strong><br />o Keep well hydrated: This is important! Unless medically required to restrict fluids, take in a minimum of 8 glasses per day.<br />o Avoid excessive caffeine or alcohol: these cause water to be removed from the body & have a dehydrating effect in excess quantities. You need to drink extra water for every one of these types of drinks you have.<br /><br />•<strong> OK, so other than dietary factors, what are other important lifestyle habits to get into to protect your mind & brain?</strong><br /><br />•<strong> Exercise!</strong> <br />Physical exercise encourages blood flow to the brain. People who exercise regularly are less likely to develop heart disease, stroke & diabetes. These conditions are associated with an increased rosk of developing dementia.<br />o Exercise aerobically at least 20-30 minutes three times a week. Think broad! Walk, dance, jog, cycle, swim, garden, play golf, do yoga- anything that gets the body MOVING & heart PUMPIMG!!<br />o Resistance or weight training builds muscle strength, co-ordination, balance & maintains BONE DENSITY<br />o Maintain flexibility & do balance exercises such as dancing, bending, stretching, tai chi, pilates & yoga. <br /><br />• <strong>Have regular Health Checks!</strong><br />Do you know your:<br />o Cholesterol? <br />o blood sugar levels? <br />o blood pressure ?<br />o weight?<br />If not, arrange an appointment with your doctor to find these out. <br />Ensure they are within the right ranges for optimal health. <br />Ask your doctor what the optimal ranges are & how your results compare. <br />Always ask for a written record of your results.<br />Get these checked regularly as they can change surprisingly quickly as small changes in your lifestyle occur.<br /><br />• <strong>Keep your brain active!</strong><br />Keeping the brain active is thought to build reserves of brain cells & enhance their connections, helping you to keep mentally sharp.<br />o Do mind games like crosswords, cards, chess, etc<br />o Read, write, converse, use a computer, learn a language, take a course<br />o Keep up hobbies<br />o Do activities around the house like cooking & gardening<br /><br />•<strong> Omit Bad Habits!</strong><br />o Don’t smoke<br />o Drink in moderation! If you drink, have only 1-2 per day, & always have 2 alcohol free days a week<br />o Reduce stress<br />o Get a good sleep!<br /><br />There are many more things, but all of the above are an excellent start!! <br /><br /><br />Much of the above information sourced from <strong>Alzheimer's Australia publication "Mind Your Mind, Follow the Mind your Mind signposts" August 2005.</strong><br /><br /><strong>For more information see www.alzheimers.org.au<br />National Dementia Helpline 1800 100 500</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-3634186818974771998?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-30544287803606672932007-05-01T14:22:00.000-07:002007-05-01T14:42:48.133-07:00Fish, mercury, pregnancy & brainier kidsSome women are concerned about eating fish during their pregnancy, due to possible mercury exposure, however, researchers warn that this may jeopardize their unborn babies brain development.<br /><br />As touched on in yesterday’s post, there are certain nutrients essential for complete brain development. One of these is the polyunsaturated group of fatty acids: omega 3’s, the best source of which is fish & seafood.<br /><br />In a study conducted in the US, children born to mothers who ate less than 340g of seafood a week during pregnancy had a 50% greater risk of scoring poorly on tests of verbal intelligence than peers.<br /><br />The above research was prompted by concerns that recommendations to pregnant women to restrict seafood intake to avoid mercury exposure might be leading to a reduced intake of nutrients that are essential for brain development.<br /><br />The risks from not getting enough of the nutrients essential for brain development were much greater than the risk of exposure to small concentrations of contaminants, the researchers said.<br /><br /><span style="font-size:130%;"><strong>Why is mercury found in fish?</strong></span><br /><br />Mercury occurs naturally in the environment, thus we are exposed to it through air, water & the food supply. For most of us, food, in particular, fish, is the main source of exposure to mercury.<br /><br />The level of mercury in fish varies between fish species because of the differences in habitats & feeding patterns. Fish such as shark/flake, ray, swordfish, barramundi, gemfish, orange roughy, ling, & southern bluefin tuna tend to accumulate higher levels of mercury because they are large, live longer & are at the top of the food chain. Canned tuna has lower levels of mercury than fresh bluefin tuna since the tuna used for canning is a different, smaller species & is generally caught when less than 1 year old.<br /><br /><strong><span style="font-size:130%;">So what is a safe level of seafood intake during pregnancy?</span><br /></strong><br />Food Standards Australia & New Zealand define the national recommendation for fish consumption during pregnancy as 2-3 150g serves fish per week. This is recognized as a minimum recommended amount.<br /><br /><strong>There are some guidelines according to the type of fish.<br /></strong><br />Number of serves of different types of fish that can be safely consumed<br /><span style="font-size:85%;">(Taken from <a href="http://www.foodstandards.gov.au/newsroom/factsheets/factsheets2004/mecuryinfishupdatedi2819.cfm">http://www.foodstandards.gov.au/newsroom/factsheets/factsheets2004/mecuryinfishupdatedi2819.cfm</a>)<br /></span><br /><strong>Pregnant women and women planning pregnancy</strong><span style="font-size:78%;"> (1 serve equals 150 grams#) </span><span style="font-size:100%;">&</span> <strong>Children (up to 6 years)</strong> <span style="font-size:78%;">(1 serve equals 75 grams #)<br /></span>2 – 3 serves per week of any fish and seafood not listed below<br />OR<br />1 serve per week of Orange Roughy (Sea Perch) or Catfish and no other fish that week<br />OR<br />1 serve per fortnight of Shark (Flake) or Billfish (Swordfish / Broadbill and Marlin) and no other fish that fortnight<br /><br /><strong>Rest of the population</strong> <span style="font-size:78%;">(1 serve equals 150 grams #)</span><br />2 – 3 serves per week of any fish and seafood not listed below<br />OR<br />1 serve per week of Shark (Flake) or Billfish (Swordfish / Broadbill and Marlin) and no other fish that week<br /><br /><span style="font-size:85%;"># A 150 gram serve for adults and older children is equivalent to approximately 2 frozen crumbed fish portions. A 75 gram serve for children is approximately 3 fish fingers (Hake or Hoki is used in fish fingers). Canned fish is sold in various sizes; for example, the snack size cans of tuna are approximately 95 grams.</span><br /><span style="font-size:85%;"></span><br /><br /><strong><span style="font-size:130%;">In summary:</span></strong><br /></span><strong><span style="font-size:130%;"><br /></span></strong>Fish is an excellent source of protein for all people. It is low in saturated fats and high in unsaturated fats, especially omega 3 oils, and is an excellent source of iodine. <br /></span></strong>Because of this it is important that we all regularly include fish in our diet and that women in particular continue to eat fish during pregnancy. <br />Choose a wide variety of fish & during pregnancy be mindful of the types of fish you are eating & the quantities.<br /><strong>2-3 150g serves is recommended as a minimum for healthy brain development in unborn children!<br /></strong><br />For more information go to <a href="http://www.foodstandards.gov.au/">www.foodstandards.gov.au</a> & search for “mercury”<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-3054428780360667293?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-62169927370769287572007-04-30T17:31:00.000-07:002007-05-01T14:54:07.084-07:00Brain Food<p><br />Most of us are so busy worrying about what affect food has on our physical body, we never really stop to reflect on just what food may, or may not do, for our BRAIN.<br /><br />The prevalence in today’s society of mental, behavioural & degenerative conditions seems to be on the rise. It seems every 2nd child has ADHD, ADD, food sensitivities, learning problems, behavioural issues or some myriad of social difficulties. Depression, dementia, Alzheimer’s are also on the rise. Statistics in 2005 were that 12% of the global burden of disease could be attributed to mental health disease. At current rates, it is predicted that depression will become the second highest cause of global disease burden within the next 15 years.<br /><br /><em><strong>So what does this have to do with food?</strong></em><br /><br />There is a significant growing body of evidence that diet plays more than a significant role in many of the above mentioned disorders. Just like the heart, the brain is an organ, & in order to function effectively, it too has certain nutrient requirements.<br /><br />We all know that we feel better when we eat better. It is a regular comment in my clinic that clients notice an immediate improvement in their moods, clarity of thinking & overall feeling of well being, the minute they change their diet. This is one of the most immediate affects that encourages people to stick with dietary change.<br /><br /><strong><em>So what does our brain need for good health?</em></strong><br /><br />Whilst there are a few nutrients identified as very important for brain development & function, it is important to highlight here that there is no<strong> one</strong> nutrient or “magic bullet” that holds the key to good mental health & wellbeing. The nutrients listed below can only work properly if a WIDE RANGE of other nutrients are also available in the RIGHT amounts, & in PROPORTION to each other.. Hence, the term BALANCED diet.<br /><br />So some of the most important nutrients associated with good mental health & wellbeing are:<br /><br />· <strong>Polyunsaturated fatty acids-</strong> especially the omega 3 types found in:</p><ul><li>Fish, especially oily fish (salmon, mackerel, sardines, trout, etc</li><li>Seafood (oysters, mussels, prawns, crab, calamari)</li><li>Walnuts & pecans</li><li>Flaxseed oil & soy & linseed bread</li><li>Omega 3 eggs </li><li>Kidney beans, </li><li>Dark green leafy vegetables</li></ul><p>Non omega 3 sources of polyunsaturated fats include :</p><ul><li>Sesame & sunflower seeds & oils, </li><li>Peanuts & peanut butter (not too much of this) </li><li>Soybeans & soybean oil </li><li>Wholegrain breads & cereals</li></ul><p><strong>Minerals- </strong>Some of the most important are:</p><ul><li>Zinc- in whole grains, legumes, meat & milk</li><li>Magnesium- in green leafy vegetables, nuts & wholegrains</li><li>Iron- in red meat, green leafy vegetables, eggs & some fruit</li></ul><p><strong></strong></p><p><strong>Vitamins- </strong>Especially:</p><ul><li>Folate- green leafy vegetables & fortified cereals</li><li>A range of B vitamins- wholegrain products, yeast & dairy products</li><li>Anti-oxidant vitamins such as C & E- in a wide range of fruit & vegetables; COLOUR is the key here- aim to eat a RAINBOW of fruit & vegetables. Don’t always eat the same ones over & over, experiment & try new tastes.<br /><br /></li></ul><p>People eating a diet that lacks in one or more of the above combination of polyunsaturated fats, minerals & vitamins, &/or containing too much saturated fat, sugar, additives & preservatives are at a much higher risk of conditions such as:</p><p><br />§ Attention-deficit/hyperactivity disorder (ADHD)<br />§ A range of depressive conditions<br />§ Schizophrenia<br />§ Dementia, including Alzheimers disease<br /><br />There is currently no evidence or suggestion that the above conditions can be cured or prevented by diet alone, however, there is accumulating evidence that a combination of certain polyunsaturated fats, minerals & vitamins, through a good quality diet, may help to:</p><p><br />§ Relieve the symptoms of some mental illnesses<br />§ Improve the effectiveness of medication for some conditions<br />§ Reduce unpleasant side effects of some medications<br />§ Improve children’s development, behaviour & mental health issues, such as ADHD<br /></p><p><br />So, a diet that would give us the right balance of polyunsaturated fats, vitamins & minerals is on that includes lots of DIFFERENT vegetables & fruit, a wide variety of wholegrains, nuts, seeds & legumes, & some occasional oily fish, lean meat & dairy products.<br /><br /><span style="font-size:130%;"><strong>Take home tips to feed your brain:</strong></span><br /><br /><strong>Include at least 2 serves of fruit & 5 serves vegetables daily!</strong> </p><ul><li>Mix it up! If you are a peas, corn, carrot family/person, these are great for you but try something new. Cruciferous vegetables such as broccoli and cauliflower are so good for you, as are red and purple capsicum and beetroot, yellow and green squash and zucchini, red cabbage, orange sweet potato, the list goes on!! </li><li>The same applies for fruit. Step outside your comfort zone! You may not like the idea of munching into an apple, but why not chop it up, sprinkle with cinnamon and microwave until stewed & enjoy with porridge or low fat yoghurt and nuts?! Or dice up a range of fruits & make fruit kebabs? Fruit smoothies? </li><li>Your imagination is the only limit with fruit & vegetables! </li></ul><p><strong>Eat fish more regularly! </strong></p><ul><li>If you automatically go “Yuk!! I hate fish!” Stop! There is no food that can give you the same benefits, so LEARN to like it. Try salmon/tuna patties, tuna casserole, sardines on toast, BBQ’d fish skewers, char-grilled calamari, a prawn risotto….again SO many ideas! </li><li>If you really, really cannot stand the idea, & cannot bring yourself to eat any type of fish, then consider a daily fish oil supplement. </li></ul><p><strong>Include nuts & seeds regularly!</strong> </p><ul><li>Get rid of packaged & processed snacks. Make your own nut & seed packs & eat with a piece of fresh fruit between meals. Full of fibre, protein & essential fatty acids- & will leave you satisfied. </li><li>If you are watching your weight be aware of quantities & limit nut intake to ~30g per day & seeds to ~1-2 tblsp. </li></ul><p><strong>Eat ONLY wholegrain breads & cereals!</strong><br /></p><ul><li>This does not mean never enjoying a fresh slice of crusty white bread again, but your daily choices should be wholegrain! </li><li>Swap the white bread for a grainy or seedy variety. Most people find they love soy & linseed bread or an alternative heavy grain variety once they’ve tried it! </li><li>Eat traditional (not quick) oats- have them cooked as porridge, or raw, sprinkled over a fruit salad with yoghurt- YUM! </li><li>Toss the sugary cereal & choose a no-added sugar variety. Natural, un-toasted muesli’s are a good option & contain the goodness of natural fruit sugars. Or why not try wheat biscuits? Top them with some muesli or other type of cereal for flavour & variety.<br /><br /><strong>FINAL WORD: if you are thinking I really don’t like the TASTE of many of these foods….some good news for you….<br /></strong><br />Taste buds turn over regularly, thus tastes are TRANSIENT & reflective of the types of food we are eating at a given time. For example, if you eat foods with a certain level of fat, sugar & salt in them, until your taste buds turn over, food may seem bland, as they are not registering at the level of sweetness, etc you are used to. You should get used to a new taste within a few days, but always persist for 2-3 weeks! :)<br /><br />NB- more information on this topic can be found at:<br />www.mentalhealth.org.uk<br />www.sustainweb.org<br /><br />Publication: Changing Diets, Changing Minds: how food affects mental well being and behaviour<br />by Courtney Van de Weyer<br />Winter 2005<br />Sustain publication<br /></li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-6216992737076928757?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-89212681174776554072007-04-29T13:28:00.000-07:002007-04-29T13:32:10.856-07:00Diet and Acne<div align="left"><br />There have been many myths over the years about which foods cause pimples, are good for skin, bad for skin, etc. Now there is good, hard, solid evidence that the food you eat can definitely play a role in the management of acne.<br /><br /><strong><em>Firstly, what is acne & how is it caused?<br /></em></strong><br />Acne is a chronic skin condition. Unlike the odd pimple, which clears after a few days, acne hangs around & is much more widespread in its appearance, sometimes covering the back, chest & shoulders, as well as the face.<br />Acne occurs when a mixture of oil, secreted from the skins sebaceous glands to help keep it supple, mixes with dead skin cells to form a “plug” that blocks the skins pores & hair follicles. This plug prevents the oil, which continues to be produced, from being released, & creates the perfect breeding ground for bacteria. The result is inflamed, red, swollen skin, the common appearance of pimples.<br /><br /><strong><em>Who suffers from acne?<br /></em></strong><br />Acne is definitely a condition of modern times, affecting between 75-95% of all adolescents in Australia. In the hunter-gatherer days, acne was non-existent.<br /><br /><strong><em>What’s the research?<br /></em></strong><br />A study was conducted at RMIT University, Melbourne, which examined 15-25 year old males & the link with diet. In the study the males were separated into 2 groups; one followed the traditional Western diet of highly processed & refined foods such as white bread, potato & snacks such as biscuits & chips; the other followed a hunter-gather style of eating including only fresh & natural foods.<br /><br />The anti-acne diet was found after the 12 week study, to reduce acne by more than 50%, reduce insulin levels, & have a positive effect on energy levels, self-esteem confidence & overall mood.<br /><br /><strong><em>What’s the link?<br /></em></strong><br />The link is thought to be between the foods eaten, & the ensuing hormonal response. For example, when highly refined foods are eaten, large amounts of sugar is released into our blood. This triggers a large response from insulin, a hormone that helps to control our blood sugar levels, but which also affects levels of other hormones in our blood, namely the ones that are most closely linked to acne.<br /><br />By reducing the levels of insulin, & the bodies ability to manage this hormone effectively, acne is much improved. We can reduce insulin levels by changing the types of foods we put into our systems.<br /><strong><em><br />What foods should I be eating to achieve this anti-acne plan?<br /></em></strong><br />The basis of the anti-acne diet is <em>low glycaemic index (GI) carbohydrates, protein rich foods & plenty of fresh fruit & vegetables</em>.<br />In future posts I will discuss exactly what the Glycaemic Index (GI) is & clarify protein, however, today, I will provide a very brief summary of the anti-acne eating plan.<br /><br /><strong><span style="font-size:130%;">The 5 step anti-acne eating plan<br /></span></strong><br /><strong>Include a protein rich food at each meal</strong><br />· Include lean beef, lamb or veal at least 3-4x/week & fish 2-3xweek for dinner<br />· Consume lean protein (red meat, poultry, fish, eggs or vegetarian option- see below) for lunch daily<br />· Aim for 3 serves low fat dairy, or fortified soy alternatives, each day<br />· Include some eggs<br />· Vegetarian Options: Legumes such as baked beans, tofu, lentils or chick peas are good alternatives to meat based protein options.<br /><br /><strong>Select low GI or wholegrain carbohydrate foods:<br /></strong>· Choose high fibre breakfast cereals. Porridge, untoasted muesli’s & wheat biscuits are your best options.<br />· Choose grainy or wholemeal breads over white<br />· In sensible portions, pasta & basmati rice are low GI meal options<br /><br /><strong>Fruits & vegetables</strong><br />· Take in a MINIMUM of 2 serves of fruit per day- fresh, whole fruit is best. 1 serve= 2 small fruit (e.g. kiwi/plums), 1 medium fruit, or 1 cup fresh/tinned fruit pieces; avoid juice- eat whole fruit<br />· Eat at least 5 serves of vegetables everyday. 1 serve= ½ cup cooked vegetables, or 1 cup raw/salad vegetables. This is easy if you make vegetables/salad the basis of lunch/dinner.<br /><br /><strong>Choose monounsaturated fats & oils<br /></strong>· Avocado, nuts & seeds, canola & olive oil & monounsaturated margarine<br /><br /><strong>Limit processed foods such as:</strong><br />· Sugary ready-to-eat breakfast cereals, soft-drinks, lollies, take-away foods, highly processed & packaged ready-to-eat snacks, cakes & biscuits.<br /><br /><br /><strong><span style="font-size:180%;">Sample 1 day Eating Plan<br /></span></strong><br />Meal<br /><br />Breakfast<br />¾ cup untoasted muesli with blueberries & 200g low fat yoghurt<br /><br />Morning Tea<br />1 piece fresh fruit<br /><br />Lunch<br />Egg & salad sandwich<br />2 slices soy & linseed or other grainy bread<br />2 hard boiled eggs, 2 tsp low fat mayonnaise & ½ cup salad vegetables<br /><br />Afternoon Tea<br />20g mixed, unsalted nuts<br /><br />Dinner<br /><br />Barbequed Salmon<br />150g barbequed salmon with 2 cups of steamed vegetables<br /><br />Dessert<br />200g low fat custard & fresh fruit salad<br /><br /><br />*Information above adapted from MLA publications:<br />Vital, October 2006, Issue 33 &<br />The Australian Women’s weekly, “The teenage Anti-acne Diet”<br /><br />For more information please see:<br /><br /><a href="http://www.foodfacts.com.au/">http://www.foodfacts.com.au/</a><br /><br /><a href="http://www.themainmeal.com.au/">http://www.themainmeal.com.au/</a><br /><br />or call 1800 550 018 for your own copy of The Australian Women’s weekly, “The teenage Anti-acne Diet” </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-8921268117477655407?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0tag:blogger.com,1999:blog-4008614288812295088.post-49879925312464143722007-04-27T14:15:00.000-07:002007-04-27T14:17:12.657-07:00Childhood ObesityChildhood Obesity<br /><br />You may be alarmed to know that the rate of childhood obesity has tripled in the past 20 years. There is now an International Obesity Task Force dedicated to addressing this blatantly visible, yet in the words of the World Health Organisation, most neglected, public health problem.<br /><br />The IOTF have now termed obesity “the millennium disease”- it really is a 21st century health epidemic.<br /><br />We have all heard the term “puppy fat”, in fact personally I know it well!! The problem is, there is a big difference between a little extra fat, & being classed as obese. Today we are so desensitized to people being overweight & obese, we cannot now accurately distinguish when a person is overweight or obese.<br /><br />It really is important to know this difference, & if a child is heavily overweight or classified obese, this issue needs to be addressed as a matter of urgency. Children do not necessarily grow out of this problem, & the complications of obesity in children & young adults, affects many body systems. The risk factors for disease in adulthood are also marginally increased. Think asthma, diabetes, heart disease, bone, muscular & joint problems, just to name a few….<br /><br />So how to tell if your child is overweight or obese? In adults this can be determined by calculating one’s Body Mass Index (BMI). In children, as they are still growing, this measure is of limited use. In practice, dietitans, use growth charts to determine how a child’s weight fairs for their height. Thus, your GP, a local nurse, or local dietitian, will be able to check your child’s growth for you.<br /><br />If your child is determined to be overweight or obese what should you do?<br />A restrictive diet is definitely NOT the answer & can cause many long term physical & mental health problems. Childhood overweight/obesity is a FAMILY issue & needs to be addressed at the family level. Enlisting the help of a qualified dietitian is definitely recommended & can achieve amazing results for the whole family.<br /><br />Personally I have worked with a number of families to change their entire eating & exercise habits, & the results are incredible for not only everybody’s weight but also their outlook, enthusiasm and energy for life!<br /><br />What are some quick tips/ideas to get you started thinking about your families current eating & lifesyle habits?<br />· Does your family drink juices, soft-drinks & cordials regularly?<br />· How often do you eat fast food/take-away?<br />· Are there lollies in the house on a regular basis?<br />· How often do your children snack on chips, biscuits, cakes & packaged “junk” foods?<br />· How much TV do your children watch?<br />· Do you eat together at the table?<br /><br />What habits can you introduce to encourage a healthy family?<br />· Use reduced fat dairy foods after children have reached 2 years of age<br />· Watch added fats such as oil, margarine & butter<br />· Offer more fresh vegetables & fruits as snacks. Think colourful platters with low fat yoghurt dips<br />· Have a juice, cordial & soft-drink free household- make water & low fat milk the drinks of choice!<br />· Limit treats such as cakes, chips or take-away foods to once or twice a week only<br />· Select grainy breads, wholegrain cereals, & include lots of fruit, salad & vegetables<br />· Select only the leanest cuts of meat, skinless chicken & be sure to remove ANY visible fat or skin BEFORE cooking<br />· Be active! Get off the couch & go for a family walk!<br />· Limit sedentary activity such as TV watching & computers to around 1 hour per day<br /><br />These are just the tip of the ice-berg in terms of things to think about. Often there are many factors contributing to the issue, & it takes an honest look at what is currently happening before things can change.<br /><br />Be brave, take an honest & close look & plunge into a healthier lifestyle today!<br /><br />For more info visit <a href="http://www.eatwellbeactive.qld.gov.au/">http://www.eatwellbeactive.qld.gov.au/</a><br />Or YOUR states government website<br /><br />You can find an Accredited Practicing Dietitian in your area by going to <a href="http://www.daa.asn.au/">http://www.daa.asn.au/</a><br />& using the Find an APD search function<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-4987992531246414372?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-20667790111147833882007-04-26T12:51:00.000-07:002007-04-26T12:53:26.526-07:00FAQ- Safety of SoyWarning this is a lengthy one, but deservingly so :) Thank you to those who asked this question :)<br /><br /><strong>FAQ- Safety of Soy</strong><br /><br />Recent media headlines linking the consumption of soy to certain cancers have alarmed many people. So what are the facts in this area?<br /><br />What is soy?<br /><br />The soybean is a legume that has been grown & eaten in China for thousands of years. Today it is extensively cultivated & manufactured all over the world & made into many different products:<br />-tofu<br />-soy flour<br />-soy sauce<br />-soybean oil<br />-miso<br />-textured vegetable protein (TVP)<br /><br />There are many benefits associated with eating soy products:<br /><br />-soybeans contain ISOFLAVONES. These are a type of phytoestrogen (plant oestrogen), thought to act as a mild form of hormone replacement therapy & have shown to be helpful in reducing some of the symptoms of menopause, such as hot flushes.<br />-isoflavones also act as a type of antioxidant, reducing damage from free-radicals in our bodies<br />-soy protein has been shown to offer heart health benefits also, by reducing blood cholesterol levels & preventing plaque build up in the arteries if eaten in sufficient quantities.<br /><br />Soybeans are also:<br /><br />-high in fibre<br />-low in saturated fat & cholesterol free<br />-low GI<br />a source of omega 3 fatty acids<br /><br />So why the bad wrap?<br /><br />The negative media surrounding soy recently was related to a review paper that seems to have drawn conclusions beyond what the evidence in the studies actually showed.<br /><br />There have been some studies done in the past examining the relationship between soy intake & the risk of certain types of cancer. Many of the studies found that a moderate consumption of soy foods was protective against some cancers, however, findings in this area have been conflicting & inconclusive.<br /><br />In Asian countries, where soy intake is high, the rate of breast & prostate cancers Is much lower, leading scientists to wonder if it is the intake of soy, or some other factor, that leads to this observation. For example, the diets & genetics of the population in these countries is very different & may account for the reduced rates of such cancers. They eat many more vegetables & fish, & much less meat than many westernized countries.<br /><br />In any case, since phytoestrogens have a very similar structure to the bodies own oestrogen, they have the ability to interact with the actions of sex hormones, High levels of sex hormones (oestrogen in women and androgens in men) over a person’s lifetime are believed to be associated with an increased risk of hormonal cancers such as breast and prostate cancer. The level of phytoestrogens in soy foods is unlikely to be high enough to put any person at risk.<br /><br />The area to be cautious in, is the intake of soy or phytoestrogen supplements. It appears that whilst there may be benefits in including moderate amounts of soy food in the diet, consuming the extracts in concentrated & isolated forms gives a different effect. In people who have had, or have, hormone related cancers, the intake of these supplements is not recommended or advised.<br /><br />The final recommendation from the Cancer Council?<br /><br />The best advice is to eat soy foods in moderation as part of an overall healthy eating pattern, and not to suddenly increase the amount of soy phytoestrogens in the diet. The Cancer Council recommends that women with breast cancer avoid soy and phytoestrogen supplements.<br /><br />What can women with breast cancer do to improve their health?<br /><br />Research is underway looking at the types of eating patterns that are protective for women who have had breast cancer. Evidence is starting to emerge that maintaining a healthy weight by eating a low fat diet with plenty of fruit and vegetables and being physically active can improve survival and the<br />overall health of breast cancer survivors.<br /><br />For more information go to<br /><a href="http://www.cancercouncil.com.au/editorial.asp?pageid=1982">http://www.cancercouncil.com.au/editorial.asp?pageid=1982</a><br /><br />For fact sheets on this issue go to:<br /><a href="http://www.cancercouncil.com.au/">www.cancercouncil.com.au</a><br />www.sanitarium.com.au<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-2066779011114783388?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com1tag:blogger.com,1999:blog-4008614288812295088.post-72302352968768879622007-04-25T13:32:00.000-07:002007-04-25T13:42:47.464-07:00IntroductionHi Everyone!<br /><br />Well we all know how busy today's life can be! So, in order to communicate all of the ideas/tips/thoughts that come through my head on a daily basis to my clients, friends, family and the general public, I thought it best to start up a blog.<br /><br />MY PURPOSE:<br />To eradicate (ambitious I know- haha!), lifestyle related disease in today's society. Particularly diabetes, heart disease, cancer, inflammatory conditions, overweight and obesity!<br /><br />MY MISSION:<br />To educate people that Health, to a large degree, is a choice! To get people to LOVE and ENJOY good food, physical activity and realise how good it FEELS emotionally, mentally, physically and spiritually to live well on all levels.<br /><br />I am on a journey to do my bit to help anyone out there who wants to make a real difference to their own, and their families, health both in the short and long term!<br /><br />I will post tips, recipes, ideas, comments, research findings, etc here regularly. Please log in on a regular basis if you wish to optimise your health and learn all that you can on how to put good health into practice!<br /><br />Please post your ideas, comments and feedback!<br /><br />Look forward to moving forward with you all to create a Healthier Nation and World! :)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/4008614288812295088-7230235296876887962?l=bridgetthompson.blogspot.com' alt='' /></div>Bridget Jane Food Body Lifestyle Guru bridget@newleafnutrition.com.auhttp://www.blogger.com/profile/06649150532579839575noreply@blogger.com0