We made it!
Well, first of all, congratulations because you have almost made it to the end of a very long year and if you are feeling as exhausted as I am, the end of 2009 cannot come quickly enough. And I must say, this seems to be a sentiment echoed by a large number of people. The good news is that we now have much coveted down time to spend with the most special people in our lives to relax, recharge and regenerate.
Christmas can be a tough time; the pressure of intense and dysfunctional families, the highs then the quiet lows and of course, that feeling of another year coming to an end; a year which may be filled with great memories, but also disappointments. One of the most powerful things that you can do at this often challenging time is to spend some time considering what you would like to be different in your life this time next year. This simple process helps to put the end of the year in context and act as a strong motivator to begin 2010 with a clear path and direction rather than being bogged down by the if’s and but’s of 2009. If you have not done so already, it is also crucial to clearly document these goals. Numerous longitudinal research studies show that individuals who identify and document their goals regularly are simply more likely to achieve them and as many of you would know, life has a funny way of not turning out the way we would like it to, if we let it.
Thank you for reading the updates this year. It has been my absolute pleasure bringing all the latest and greatest in the area of health and nutrition to you and I look forward to chatting to you all again in the second week of January 2010, with the special DETOX issue.
And finally and most importantly, I wish you and your family’s’ the happiest of holiday seasons and a fulfilling and healthy 2010.
Food Tip of the Week
The holiday mind set – do not give yourself permission to put on weight
One of my clients came for her final diet review before the end of the year last week and made mention of the fact that she is expecting to gain weight over the Christmas break. I can guarantee that if she starts the holiday period with that belief she will indeed put weight on, as making such a declaration is giving oneself permission to do so. Weight gain is not an inevitable part of the holiday period. In fact, it should be easier to make some dietary changes that support weight loss once the key holidays are finished, as most of us actually have more time to be active. So perhaps the declaration this Christmas week should be about refusing to gain weight this holiday period because remember, Christmas is just one day.
Product of the Week
Stone’s Pastizzi’s
If you are looking for a pastry based pre dinner snack, check out these spinach and ricotta pastries which contain less than 10% fat and make a perfect BBQ or snack choice with drinks or with afternoon tea.
Recipe of the Week
Rum Balls
Ingredients
1 packet of Marie biscuits, crushed
1 tin sweetened condensed milk
2 heaped tablespoons cocoa
Chocolate sprinkles
Rum (volume as desired)
Method
1) Mix biscuits, rum, with sweetened condensed milk and roll in 10c sized balls then roll in chocolate sprinkles.
Please note this is not a low fat version of this Christmas classic!
Your Body
Planning for 2010
If you already know that you need to be more active in 2010, now is the time to consider what exercise options are out there and which will fit into your schedule best. Chat to a PT, gym, exercise class or friend in the next week to start to make plans for training regularly in 2010 so you can begin the first week of January on the right foot.
Reader question of the week
I will be traveling overseas during the holidays, what should I eat on the plane?
Taking supplies with you on the plane is not only a good idea nutritionally but it also means that you have good options with you if planes are delayed. Here are some ideas of food supplies which will not only ensure you are receiving all the nutrition you need, but will also help to keep your diet on track while you are away.
Best snacks to replace peanuts, rice crackers and other nibbles – Mainland Light Cheese and Cracker Snack Packs, Carman’s Breakfast Bars or Go Natural Nut Bars
Chew or suck low calorie lollies including Sugar free butterscotch and Jols lollies
Green tea bags – ask the hostess for water to fill your tea cup
Plastic bag of All Bran to have on hand to munch on and help prevent constipation
Meat and salad wrap in case poor quality meals are served, or to eat if you are delayed
Hard fruit such as an apple as well as a protein bar for emergencies
Your Life
What have you learnt?
As the end of another year draws near, spending some time reflecting on the key things that you have learnt throughout the year can be a powerful reflective tool. Here are some of the things I have learnt in 2009 and I would love to hear yours so send them through and I will blog them – anonymously of course!
People come and go from your life and in the majority of cases you are better off for it
Having expectations puts you in a very vulnerable position
Adults need to make sure they regularly have child like fun
Trapeze is addictive
Nothing is better than Ben & Jerry’s Chunky Monkey ice cream
No one seems to have great plans for New Years Eve
The things that you are dreading often turn out to be the best things for you at the time
Less activity but better quality is the key to fat loss and fitness
We need about half as much food as we think we do
The body is very good at telling you when something is not right emotionally
We all do at best, at the time, with the resources we have
There is nothing more important than developing and then maintaining your sense of self
You can drink a huge amount of vodka and not get a hangover
Text messaging has to be the worst form of communication and should be banned
Synchronicity is a powerful indicator from the universe that things are in flow – observe and be guided by it
Thought of the Week
"In life, everything is about time; time for work, time for preparing and eating food, time for a relationship and time for self. Aiming for the right balance of time then leads to the right balance in life”
Susie Burrell
Dietitian/Nutritionist
Susie@susieburrell.com.au
http://www.susieburrell.com.au
These updates are distributed each Monday morning and aim to supply user-friendly nutrition information for busy people without comprising on food taste and quality but should be used as a guide only and not in place of advice from your own dietitian or medical specialist. CONFIDENTIALITY NOTE: The content of this e-mail, including attachments, may be privileged and confidential. Any un-authorised use of the contents is expressly prohibited. If you have received this message in error, please advise me by email and then delete the message and any attachment(s). Any views expressed in this message are those of the individual sender, except where the sender expressly, and with authority, states them to be the views of Susie Burrell Pty Ltd. Should you wish to unsubscribe to this newsletter please click here and send an email with Unsubscribe in the Subject field.
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