Body image is defined as the perception that a person has of their physical self, the thoughts and feelings the person experiences as a result of that perception.  These may be positive, negative or a combination of both and are influenced by individual and environmental factors.

The Christmas season is upon us!  And it has become a season – not just one day of indulgence with friends and family, but many days of parties, celebrations and casual get-togethers.  Many people indulge not only in festive food but festive drinks as well.  But what does that mean for those conscious of their weight? Does a glass of champagne or a few cocktails really matter?  Sadly, yes!

Did you know half a bottle of red, white or sparkling wine contains about 1000kJ which is equivalent in calories to half a packet of lollies or 3 slices of bread?  To burn off just the calories in half a bottle of wine (not including what you might eat with the wine!) you would need to walk for hour at a fast pace, do an hour of vigorous house cleaning or one and a half hours of intense yoga!  So when you reach for another tipple this Christmas or New Year, just think how much more exercise you need to do to burn off those extra calories!  Is it really worth it?

A guide to your favourite drink & required exercise is below.  Each alcohol listed contains approximately 1000kJ, which will take about 1 hour of fast walking to burn off….

2 heavy stubbies of beer

2 stubbies or cans low carb beer

2 schooners of mid-strength beer

2 pints light beer

3-4 nips of spirits (straight or mixed with water or soda)

3 spirits mixed with diet soft drink

2 spirits mixed with regular soft drink

1 can or bottle pre-mixed spirits e.g. Rum & Coke, Smirnoff Ice, UDL

0.75 – 1 creamy cocktail

1-1.5 juice based cocktail

1 large glass fortified wine

½ bottle red, white or sparkling wine

How many hours extra walking do you  have to do this week?

As I ended my 3 weeks of sporting insomnia while following closely, and then finally witnessing, Cadel Evans historic victory, I reflected on the enormity of the nutrition needs of the Tour de France participants over the 86 hours or so they spent on the road. I have seen it quoted that the average daily energy expenditure in this race is between 16,000 and 32,000 Kilojoules/day – that’s nearly 8,000 Kcals each day for those of the old school! Combine this with the fact that there are limited hours and opportunities in each race day in which to consume this, and you can see how important the role of nutrition, and of those who plan and prepare the food for the riders must be. This is the reason for their use of special sports drink formulas, sports gels, sports bars and various other items must be readily available to them in those feed station areas en route each day. Their fluid, energy, electrolyte, protein and other nutrient needs, along with their individual likes and dislikes, the weather and the terrain of the stage would all be taken into account in planning each rider’s daily intake. At Eat Smart Nutrition we are often called upon to help cyclists, both elite and social, with their nutrition needs, and find it a very interesting and often challenging area of sports nutrition. So congratulations Cadel on an incredible performance, and to the team behind you for helping you along the way.

Melbourne is well known as the culinary capital of Australia. With so many amazing restaurants, cafes, bars and food outlets how does one taste it all without gaining kilos in the process? I asked a Melbournite the secret….

“Eat Slow” was the reply. I think those Southerners are on to something. We all want to be able to eat our favourite foods – whether its chocolate, cheese, alcohol or fried food but how do we Eat Smart to keep the kilos off, while still enjoying the flavours, aromas, sights and sounds of our favourites? Eat it slower and savour the taste.

In fact, Dr Google will tell you that Eating Slow is not a Victorian phenomenon but a worldwide one. Eating Slower will allow for better digestion as food is more completely masticated but it also gives more time for the brain to register when the stomach is full. Thus one should be able to eat less while maintaining satisfaction.

So, on my recent weekend in Melbourne, I embarked on an Eat Slow Challenge. And challenge it was! For someone who is used to eating fast, eating slow certainly takes conscious effort. After a delayed flight, with lunch a very distant 7 hours prior, the sight of food on the dinner table was enough to send me diving in. However, I was able to restrain my fork lifting hand to a slower pace and savour the first course. Fortunately we had chosen a Soufra, or 4 small, slowly served Middle Eastern courses served over a few hours which aided my slow eating challenge. By the end of the 2nd course I noticed a sense of contentment, surprising, considering I’d only eaten a few mouthfuls. As the 3rd and 4th courses came, I had small mouthfuls of each component but did not finish any and by the end of the meal I was satisfied but not feeling over-full. First round – success!

Over the weekend I practised Eating Slow with varied success. Where I was relaxed and not starving to start the meal it was easy to moderate my pace resulting in smaller amounts eaten When I was hungry or in a rush, I returned to my old habits of eating quick until the plate was finished.

For those who grew up in a family of Eating Slow, the concept of small mouthfuls over time would be the norm, but for those who relish a quick meal, eating slow would certainly take some practice. However, when health, weight and Eating Smart are in your focus, try eating slow to savour the flavour of your favourite foods. Will you take up the challenge?
Lauren

My nutrition advice and training must be working!

After a great season advising the Brisbane Roar who won the A-League in style, now the Qld Firebirds are in pursuit of their first ANZ Australian Netball championship!
The Qld Firebirds are currently undefeated through to the semi finals and will now play the Grand Final in Brisbane on Sunday 22nd May. The players this year are in fantastic shape and playing in a strong style that is challenging to all other teams. Despite a late season injury to captain Lauren Nourse I feel confident they will take out the championship!
Kerry Leech

Romelda Aiken is the Goal Shooter for the Qld Firebirds. Photo Source: ANZ Championship website

"What’s for dinner?  Not meat & 3 veg again!" 
Here’s a few fancy meat & 3 veg recipes to stop the whingeing

Veal Schnitzel with Zucchini, Tomato and Capsicum (Serves 4)  

1. Preheat oven to 220°C.  Line a large baking tray with baking paper.  Spread potato onto tray and spray with oil.  Bake on top shelf of oven for 30 minutes or until crisp and golden..
2. Meanwhile process bread and parsley in food processor until fine breadcrumbs form.  Transfer to a shallow dish, add parmesan and stir well to combine.  Pour buttermilk into another shallow dish and place flour on a plate.  Lightly coat schnitzels in flour; dip into buttermilk and then coat with the breadcrumb mixture, pressing firmly. 
3. Heat a large non-stick frying pan over medium-high heat.  Spray schnitzels with olive oil and cook, two at a time, for 3 minutes each side or until golden.  Transfer to a large plate and keep warm in oven.  Wipe pan clean and return to heat.
4. Add zucchini to pan and cook for about 3 minutes each side or until browned.
5. Add cherry tomatoes & capsicum, stir to combine and bring to boil.  Reduce heat and simmer for 3 minutes or until sauce thickens.
6. Serve schnitzels with zucchini mixture and salad, if desired.