THE ALMOND MILK REVOLUTION

December 20, 2012 By

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IN-DEPTH NEWS FEATURE:

Australia’s organic non-alcoholic beverage market, which includes almond, rice and soy milk is now a $1.27 billion industry, according to the Australian Organic Market Report. Furthermore, the report estimates that the market is expected to grow by 15 percent per annum with more than one million Australians now buying organic food weekly and milk alternatives being the most consumed product.

Choice Magazine, the people’s watchdog, recently reviewed 70 different alternative milks and found that for individuals who had reactions to cow’s milk that soy, rice and almond milk made for excellent alternatives, providing that consumers selected calcium fortified products. The magazine also recommended that consumers consult a dietician before substituting their cow’s milk for an alternative.

Lola Berry is Nuts About Almond Milk

Lola Berry, 27, is a nutritionist and brand ambassador for Almond Breeze, an almond milk brand that launched in Australia in May of 2012. The brand current sells an original and unsweetened version of almond milk. Berry elected to become an ambassador for Almond Breeze because she believes cow’s milk is harsh on the human body.

“I often recommended people remove dairy from their diet, as cow’s milk is quite hard for the body to digest and break down,” said Berry. “I’m very happy to be working with Almond Breeze, as it’s not only incredibly healthy and natural, but it actually tastes good and is easy to include in your daily diet,” she said. “Almond Breeze is also the only almond milk on the market with an unsweetened version, which is an extra bonus as we should all cut down on our sugar intake.”

“Almond milk as many benefits that will increase the quality of your diet,” said Berry. “It’s completely free from dairy, gluten and cholesterol. Made from almonds, which are calcium rich and one of nature’s superfoodsm, and it also has a low level of saturated fat which makes it a healthier alternative to skim milk and soy,” she said. “I’ve swapped my regular milk to Unsweetened Almond Breeze as it’s also completely free from added sugar making it low in GI.”

Berry says that almond milk is a much healthier alternative to cow’s milk.

“Almond milk contains a wide variety of the vitamins and minerals that your body needs to function,” said Berry. “Almond milk is also great for those who can’t drink cow’s milk due to lactose intolerance and casein or gluten allergies. Whole cow’s milk contains a lot more calories and fat than almond milk, making almond milk the better choice for those on a diet,” she said. “Cow’s milk also contains saturated fat and cholesterol whereas almond milk is free of both saturated fat and cholesterol making it a healthier choice, especially for those with heart problems.”

“Dairy foods are quite hard for the body to digest and break down, so switching to an alternative like almond milk will not only benefit your body’s digestive system, but it will also help your energy levels,” said Berry. “Often people feel much better when they take dairy out of their diet.”

Berry, who lost 20 kilograms in 20 weeks, says that sugar is a no-no and real, whole foods are a must, if you are seeking to lose weight.

“Sugar is one of the most addictive things we eat and we become pretty reliant on it,” said Berry. “Plus it’s linked to a whole host of baddies like weight gain and diabetes,” she said. “We can’t even focus properly when we’re hooked on sugar.”

“I lost 20 kilos just by eating real, whole foods, which means I cut out the packet foods and all the stuff with refined sugar,” said Berry. “I guess you could say I was eating like a caveman — eating foods you can hunt and gather such as nuts, seeds and berries as well as meats, fish and eggs,” she said. “And I used things like quinoa in place of grain, almond milk in the place of dairy and dates in place of sugar.”

“I just wanted to feel the best I could, because that’s what it’s all about,” said Berry.  ”Feeling the best you can means you’re always on your A-game and I love that,” she said. “Plus, I was loads happier and that’s the key to life I reckon.”

“Happiness is key when it comes to health and any kind of weight loss,” said Berry. “Do what makes you happy and be around people who make you happy.”

Almond Milk Making a Difference

Annette Sym,  who is a 57-year-old author of the cookbook series, ‘Symply Too Good To Be True’, says that almond milk has made a huge difference to the life of her and her husband, Bill.

“I am less bloated,” said Sym. “I have no headaches and feel better with more energy,” she said. “My husband doesn’t get any more migraines and we need less sleep and just feel better in general.”

“I felt uncomfortable and got a bit of wind from cow’s milk,” said Sym. “I hated the taste of cow’s milk as a child, so avoided it, but I think it was my body telling me that it wasn’t good for me,” she said. ” My husband is also allergic to casene which is in cow’s milk, so he needs to avoid any cow’s milk products.”

Sym cooks with almond milk and uses it in her cooking.

“I use almond milk in all recipes that I used to use cow’s milk in, such as cakes, desserts and curries,” said Sym. “I use almond milk instead of evaporated light milk, which is a canned milk, and it works just as well,” she said. “Food is now so much more enjoyable for both my husband and myself.”

“I also find almond milk great in quiches, custards and smoothies along with in cups of tea, over my cereal for breakfast and in creamy pasta sauces,” said Sym. “You name it, we use it,” she said.

Before buying almond milk, if you are not making your own, Sym suggests that you read the labelling as not all milks are created equally.

“Just remember to shake the container well before pouring and check the nutritional panel on the box,” said Sym. “As there are several brands. Some are lower in fat than others, and some are lower in sugar as well,” she said.

Making Your Own Almond Milk

Jenny Keenan, 39, owner of Nut Milk Bags, a manufacturer of bags for nut milking, says that milking nuts is a relatively simple process.

“My Nut Milk Bags are made from fabric,” said Keenan. “They are just a simple bag with a drawstring at the top,” she said. “You use the bag to make milk from nuts and seeds. They are essentially a strainer with very fine mesh so the pulp doesn’t get through. They are practical, long lasting and easy to use.”

“Making nut milk is very easy,” said Keenan. “You just soak your nuts. Give them a good rinse. Blend them with water. Then strain with the Nut Milk Bag,” she said.

Keenan was motivated to produce these bags because she just could not find any in stores.

“They [the bags] are a very handy tool to have in the kitchen and weren’t available otherwise,” said Keenan. “I have designed a strong, durable and good sized bag with very fine mesh. They are easy to clean and dry,” she said. “They are also great for making juice with a blender or Thermomix and to use for cooking when you would normally use cheesecloth or muslin.”

Keenan says that she never liked cow’s milk, but she does not see almond milk as a substitute, but rather a standalone beverage.

“From my point of view, I never liked normal milk and found that dairy didn’t agree with me,” said Keenan. “Later in life, I found out about almond milk and I love to make my own,” she said. “It is great to add to smoothies or have with granola.”

“I don’t think of almond milk as a substitute for normal milk nutritionally,” said Keenan. “I just enjoy it as another beverage option and I love that it is just made from nuts and water,” she said. “Being free from additives and added sweeteners, I know what I am drinking, which is important to me.”

“Almond milk is very quick and easy to make at home and I would recommend this, as it is a much healthier option than buying it in a carton with the preservatives, additives and unknown sweeteners,” said Keenan. “You also get the benefit of being able to soak and activate your almonds and of not exposing them to heat during the process of making the milk,” she said.

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IT’S IN THE MUESLI

July 7, 2012 By

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Developed by a Swiss physician in the 1800s, muesli is a breakfast meal based on a mixture of rolled oats and other whole grains, fruits and nuts. It is marketed as being a healthy, wholesome alternative to sugar-laden cereals, as it is rich in fibre and essential vitamins. However, research has shown that many commercial brands of muesli contain far too much sugar, salt and saturated fats to be considered as healthy. Thankfully, not all mueslis are created equal.

Honest to Goodness Muesli

Amanda Powell, 27, is the in-house nutritionist for Honest to Goodness, a Sydney-based online retailer, wholesaler and distributor of organic and natural food products says that the most beneficial ingredients in muesli are the whole grains, such as rolled oats.

“Rolled oats are a great source of dietary fibre and essential nutrients,” said Powell. “Oats help stabilise blood sugar levels, soothe the digestive and nervous systems and proven to reduce cholesterol levels.”

While most commercial muesli brands contain rolled oats they also contain other ingredients that are not that nutritious.

“Much commercial muesli has added sugars and preservatives,” said Powell. “The added sugars turn what could be healthy and wholesome muesli into an energy dense, with excess calories, breakfast rather than one that is nutrient dense,” she said. “Preservatives like sulphur dioxide are often added to extend product shelf-life, which is a known harmful substance for many people, particularly asthmatics and young children.”

“Added sugars in foods often results in excess sugar and calories consumed which can contribute to weight gain,” said Powell. “Sugar raises blood sugar levels, placing an increased demand on insulin, which can be a concern for those who have or are at risk of diabetes,” she said. “Sugar consumption also has other health consequences including tooth decay and obesity.”

“Many of the commercially toasted muesli’s on the market are baked or even fried in vegetable oils, and can have high saturated fat content,” said Powell. “Saturated fats can increase cholesterol, contributing to cardiovascular disease,” she said. “When choosing muesli, always opt for the natural untoasted variety with no added nasties.”

Powell says that it is important to remember that not all fats found in muesli are bad for you. The body needs fat to survive, but these need to be good fats.

“A note on fat,” said Powell. “Most quality natural muesli’s contain “good fats” like raw nuts, seeds and unsweetened coconut, which provide us with essential fatty acids and nutrients.”

“I believe a wholesome muesli should contain natural, whole and unprocessed ingredients like whole grains, raw nuts and seeds, with absolutely no added nasties – no added sugar, preservatives and oils,” said Powell.

On a scale of 1 to 10, Powell rates natural and healthy muesli blends as a 10 for an alternative to other breakfast cereals, as a nutritious breakfast and snack, and as a way to lose weight.

“A natural and healthy muesli blend provides a nutrient dense breakfast that stabilises and sustains your blood sugar levels, giving lasting your energy to keep you going until lunch time,” said Powell. “If you have small portion of muesli as a snack, this is a great whole grain food that keeps you fuller for longer, and prevents further snacking between meals,” she said. “Plus, the sustained energy from whole grain natural muesli stabilises blood sugar levels to reduce the demand for insulin, which is a fat storing hormone.”

“All of the Honest to Goodness Muesli’s are hand-blended and either certified organic or natural,” said Powell. “They contain no sulphur dioxide, no added sugars or preservatives or no nasties, as I like to call them,” she said.

“Our range of muesli’s includes three fruit and nut varieties, with a 38-40% blend of fruit, nuts and seeds,” said Powell. “Compare this to most commercial muesli blends, which are usually bulked-up with cheap fillers and minimal quality and nutritious ingredients like raw nuts and seeds,” she said.

“We also make small batch runs of our muesli to ensure high-turnover, so we can deliver fresh and nutritious products to our customers,” said Powell.

“Compared to many commercial mueslis, our range of organic and natural muesli’s are higher in protein, dietary fibre and many nutrients, as well as being lower in saturated fats, sodium and, of course, sugar,” she said.

Muesli’s True Value

Jules Galloway, 36, a naturopath and writer for allergy revolution says that muesli contains whole grains that are rich in fibre, vitamins and minerals, and are lower in GI than processed grains.

“This means muesli releases energy steadily throughout the morning,” said Galloway. “They contain dried fruits, which give you vitamins and fibre, nuts for protein, fibre, vitamins and minerals, and untoasted ingredients,” she said. “Toasted ingredients may contain transfats, oils which, when heated up, can cause damage and inflammation to the body, but if they remain untoasted then these transfats are not released.”

Galloway says that it is the hidden ingredients that are often the most harmful in muesli.

“Sugary breakfast cereals can result in blood sugar rising sharply and then dropping in the mid-morning, usually around 10.30-11.30am,” said Galloway. “This results in cravings for sugar, starchy food or caffeine. Hidden sugars, anything which is similar to sugar, such as fructose, glucose and evaporated cane juice, all act in a similar way to sugar,” she said. ” And, oils which turn into transfats when the muesli is toasted, such as canola and vegetable oil, have been associated with inflammatory diseases in the body.”

“The best brands of muesli contain whole rolled oats that are low GI, easy to digest and full of vitamins and minerals, and other whole grains, for fibre and added nutrients,” said Galloway. “They also contain nuts, such as almonds and pecans, as well as seeds, chia, pumpkin, flaxseeds or sunflower seeds are all fantastic, and fruit pieces, which have been dried without sugar,” she said.

Galloway says if you are looking to lose weight then buy your muesli carefully and go for more healthy snacks, such as fruits, yogurts and nuts, rather than snacking on muesli. Though she does recommend some muesli bars.

When it comes to organic foods, Galloway says these are typically ‘free’ of chemicals, but it does not mean they are better in nutritional value.

“An organic muesli should be free from chemicals, pesticides and genetically modified ingredients,” said Galloway. “The nutritional value will most likely be similar to other muesli,” she said. “Some people believe that organic foods contain higher levels of vitamins and minerals, but there aren’t enough studies to prove this yet. Organic muesli can still contain fats and sugars, so you need to read the label carefully.”

“A lot of people are eating a gluten free diet these days and they need to be particularly careful when selecting a muesli, as some gluten free products are higher in sugar,” said Galloway. “Try and steer away from gluten free muesli that contains a lot of puffed grains, as these are higher in GI and you won’t be as full for as long after eating them,” she said.

The Muesli

Emma Dumas, partner and director of the Bodsquad Australia, who holds a bachelor degree of applied science in physical education, started selling muesli in 2004 using zip-lock bags, a hair-net and gloves from her home kitchen. She was motivated by her friend, Donna Aston, a registered nutritionist and personal trainer.

“Donna kept saying, “my clients do my head  in, they can’t get breakfast right.” So I said I’d make something for them, and the muesliwas born,” said Dumas.

“I saw a massive gap in a terribly busy marketplace. Mueslis galore on the supermarket shelves, perceived as being healthy and nutritious were more often than not the culprit for Donna’s clients  ’getting breakfast wrong’,” said Dumas. “It’s virtually impossible to find one that isn’t loaded up with sugars in one form or another, with all the good fats destroyed by roasting or toasting and other nasty oils added,” she said. “Breakfast is the most important meal of the day. If you can start by getting that right then you’re way ahead for the rest of the day.”

“SUGAR is making us fat and sick,” said Dumas. “We’ve been conned for 30 + years into avoiding ‘fat’ at all costs, while all that time they’ve been loading up every processed food and drink with sugar, calling it ‘fat free’ and convincing a generation to eat it,” she said. “Obesity and disease are escalating simultaneously.”

“I desperately want to be a part of re-educating society in their approach to a healthy diet and lifestyle and I truly believe that identifying SUGAR as the major problem and working from there simplifies matters enormously,” said Dumas. “There are massive vested interests involved in this message not getting out, but it will make the difference,” she said.

“I eat a pretty good, natural diet rich in protein, good fats, lots of colour,” said Dumas. “I avoid processed foods, anything white – except cauliflower, and I mainly shop and eat whole foods from the market, where possible,” she said. “Any packaged food that I buy, I check just one line on the nutrition panel before I even consider it. This is sugars, and if they’re below 5 grams per 100 grams, then I think about buying it.” said Dumas.

“The muesliis an all-natural premium blend of five nuts, four Seeds, oats and coconut with the nuts and seeds making up 50% of the mix. It is also, and most importantly, 97% Sugar Free — 1.6 grams  per 100 grams,” said Dumas. “It’s the abundance of premium ingredients and this ‘Sugar Free’ message, which sets us apart from all the rest and makes the muesliunique.”

Dumas, walks lots to keep fit. She even competed in the Oxfam Trailwalker a couple of years ago, and she still loves a good long training walk early in the morning. Other fitness activities Dumas does include Pilates and playing golf, which says are excellent for the mind and body.

Natural Muesli

Flip Shelton, creator of her own natural muesli brand, says that her muesli consists of 65% of whole grains, 13% of seeds, 10% fruit and 10% nuts. It contains no sultanas and is low GI and high in fibre.

“My range of delicious and nutritious natural muesli, including one that’s gluten free and endorsed by the Australian Coeliac Society, plus a five-grain porridge, have been produced by me for the last 10 years,” said Shelton.

“These blends are different,” said Shelton. The one with ‘just nuts and seeds’ was created because I knew there were people who would discover they were fructose intolerant and also those that valued the importance of essential fatty acids,” she said. “The one with ‘just fruit’ is a hit as it is naturally low in fat and kids love it, while the one with ‘fruit and nuts’ is the best of both worlds.”

“All my mueslis contain 35% fruit and nut, whereas most other mueslis have about 25%, and each blend has 13 different ingredients, most contain 6-8, and all are natural, untoasted, so the cellular make up and nutritional profile of the ingredients are not compromised,” said Shelton. “All nuts and needs are whole. This reduces their rate of oxidisation.”

Shelton feels that balance is the key to creating a wholesome muesli.

“Muesli is by nature a blend of ingredients. No one ingredient is more important than another.  It’s all about the balance,” said Shelton. “This includes essential fatty acids and protein, nuts and seeds, complex carbohydrates such as oats and amaranth, fibre, such as oat bran and of course taste. You are not going to eat something that’s good for you if it tastes appalling,” she said. “For me, it’s also about colour and shapes, you need to look into a bowl and be excited by what you see,” she said.

“Sugar in isolation and in anything above small amounts isn’t good for anyone,” said Shelton. “But, we don’t sit down and eat just sugar. Some granolas are made with sugar and honey, plus oil, so read the labels,” she said. “Eating dried fruit which contains simple carbohydrates, sugar, within a muesli blend of complex carbohydrates, essential fatty acids and proteins, is fine in my book.”

“Some saturated fats need to eaten in serious moderation or eliminated, as they have limited nutritional value and are usually very high in energy — calories/kilojoules,” said Shelton. “For me saturated fats in untoasted natural nuts and seeds, as well as avocados and coconut butter is fine in moderation, but you need to know your own nutritional needs and requirements,” she said.

Shelton has developed a gluten free muesli and another that is suitable for people who are fructose intolerant. She thought was important to cater to everyone’s needs, especially those who were forgotten by major brands.

“My husband is a Coeliac,” said Shelton. “He was my greatest challenge. To create a breakfast he liked eating. In fact, the challenge was creating a gluten-free muesli that I enjoyed,” she said. “There are so many bad tasting ones out there.”

“When I launched by brand in 2003, I wanted to create a fruit-free muesli, because I suffer from fructose intolerance and it was only through trial and error that I discovered that,” she said. “I love nuts and seeds and many others also recognize the importance of essential fatty acids and plant based proteins.”

“Gluten intolerance is different to being a Coealic, which my husband is,” said Shelton. “Gluten intolerance is when you may experience bloating and slow digestion, but it’s not life threatening.  Coealic is a medical condition where the individual suffers when consuming even the tiniest amount of gluten, which essentially strips the gut lining and can cause a host of problems including malnutrition,” she said. “If in doubt, see  your GP.”

“And fructose intolerance, is when the body has an inability to digest fructose causing severe discomfort,” said Shelton. “Fructose appears in both fruits and vegetables, and in some ‘sugar’ syrups in various degrees,” she said. “Plus, not all fructose is created equal.”

“Remember that breakfast is the most important meal of the day,” said Shelton. “Yeah yeah, I know you’ve heard that before, but it is true,” she said. “Yogis believe that you should eat like a king at breakfast, a prince at lunch and a pauper at dinner.”

“I am always amazed that people will spend a lot of money and allow plenty of time for dinner and to a lesser degree lunch,” said Shelton. “Yes, I realise dinner is a much more social meal than breakfast, don’t worry I am not particularly conversational in the morning. I just think people generally want to spend as little as possible, that’s time and money, on breakfast, the most important meal of the day. You are just ripping yourself off.”

Perfect Portions

Amanda Clark, 47, a dietitian and creator of Portion Perfection Plates, a visual weight control program, says that muesli is packed full of vitamins and minerals and is high in protein because it contains fruit, whole grains, and nuts and seeds. Plus, the addition of milk or yogurt to muesli increases your calcium intake.  However, Amanda suggests that you look for natural or untoasted brands.

“Toasted muesli is often high in fat and sugar and is therefore higher in calories than natural or untoasted muesli,” said Clark. “A lot of dried fruit, especially the tropical kind, like pineapple and mango is going to increase the GI  of the muesli,” she said. “Ingredients such as coconut are going to increase the fat content of muesli, as well as too many nuts.”

“Ideally look for a muesli that has less than 15g of sugar per 100g,” said Clark. “Too much sugar will obviously increase the calorie value of the muesli and can turn an ideally ‘healthy’ breakfast choice into a very ‘unhealthy’ choice. Chewy, sticky dried fruit can get stuck in teeth and increase likelihood of dental cavities,” she said.

“Carbohydrates, including sugars, and fats are our primary sources of fuel,” said Clark. “If carbs are present, fats will be stored instead of being immediately used as a fuel, as carbs are the body’s preferred fuel source,” she said. “Therefore too many carbs will lead to weight gain as the fat is reserved for future needs.”

“Too much fat leads to weight gain and increases risk of coronary heart disease,” said Clark. “Fat contains approximately 9 calories per gram compared to 4 calories per gram for protein and carbohydrate,” she said. “For those wanting to lose weight, eating less fat reduces calorie intake and therefore will assist with weight loss.”

“The so called ‘bad fats’ are the saturated and trans fats,” said Clark. “Generally the more solid a fat is at room temperature, the higher the level of saturated and trans fats. To decide whether the fat content of a muesli is too high, look at the ingredients list on the packet,” she said. “Avoid those that contain vegetable oil in their list of ingredients as these generally are a saturated fat. Ideally, look for a muesli that has less than 5g of fat per 100g.”

“The ‘good’ unsaturated fats come from oats, seeds and nuts,” said Clark.

Clark believes that muesli is a highly nutritious start to the day.

“As a breakfast choice, muesli can be a fantastic nutrient rich start to the day,” said Clark. “A combination of raw whole oats, with moderate amounts of dried fruits, nuts and seeds.”

“Oats contain a type of fibre called beta glucan, which assists in lowering ‘bad’ cholesterol and therefore reduces the risk of heart disease,” said Clark. “Also, oats are low GI, promoting satiety, a feeling of fullness, helping with weight loss and stabilised blood sugar levels and mood,” she said.

“Fruits lose little of their nutritional value when dried and are a valuable source of fibre, vitamins and minerals,” said Clark.

“Nuts and seeds contain the ‘healthy’ mono-unsaturated fats,” said Clark. “Nuts vary in calorie value, but a few can make you feel satisfied and the benefits definitely outweigh the ‘bad’,” she said. “Nuts and seeds are also rich in fibre and protein, as well as many vitamins and minerals, including B vitamins, vitamin E, selenium, zinc, magnesium and phosphorus.”

As a snack, Clark feels that muesli may be a choice that contain too many calories, though she does suggest a suitable weight reducing alternative.

“Depending on how active you are and whether you are aiming to lose or maintain your weight rather than gain weight, a serve of muesli is going to contain too many calories to be classed as a snack,” said Clark. “If you’re aiming to maintain weight, then 100g of yoghurt with 2 Tbsp of muesli sprinkled on top would be a great snack,” she said.

“If you make the right choice and choose a muesli that’s low in sugar and fat, that’s packed full of whole raw oats and moderate amounts of nuts, seeds and dried fruit, then muesli is definitely a good choice as a cereal option when it comes to weight loss,” said Clark. “It’s going to be low GI, assisting with appetite control and improved blood sugar levels, to keep you going for longer,” she said.

“Keep your portion size to half a cup of a natural muesli for females or three-quarters of a cup for males, and top with skim or low fat milk and a small serve of fruit, such as ½ a cup of berries or half a banana,” said Clark.

If you are looking to find your ideal portion size and want to know what the best Australian cereals are for weight loss are, then Clark recommends that you download an electronic copy of the Australian Healthy Snack Bible, which defines healthy foods.

“You can download a free electronic copy of the Australian Healthy Snack Bible, containing a bonus cereal guide, from my website,” said Clark. “This lays out the nutritional value and ideal portion size of the best Australian cereals for weight loss or weight maintenance.”

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FUNCTIONAL GARDENS FOR FOOD AND FITNESS

June 28, 2012 By

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Years ago, Australian and UK homes sported large backyards and fine gardens. These gardens promoted outdoor activity and allowed for home owners to enjoy gardening, get amongst the great outdoors and unwind. Today, these gardens are giving way to urban sprawl and urbanisation as new housing developments rob nations of valuable farming land and make developers wealthy.

In the UK, the Government estimates that some 2 million homes have no gardens and by 2020 this is expected to rise to 2.6 million. In Australia, urban sprawl and new housing developments are required due to population growth and immigration levels. The National Institute of Labour Studies estimates that Sydney and Melbourne will need 430,000 ha of new land to keep up with current demands. Agricultural output of fruit, nuts, oil and pig meat will suffer as a result as productive land is lost.

The cost, however could be far greater than just primary production, especially as the girths of Australians and individuals that live in the UK become larger. According to Monash Obesity and Diabetes Institute (MODI), Australia is ranked as one of the fattest nations in the world. Obesity has more than doubled over the last 20-years. Cardiovascular disease (CVD), diabetes and chronic kidney disease (CKD) are estimated to add to a quarter of the burden of disease in Australia and approximately two thirds of all deaths.

The World Health Organization (WHO), estimate that globally there are some one billion people who are overweight with some 400 million of these being obese. WHO predict that by 2015 there will be more than 2.3 billion overweight people globally.

While large homes on small blocks allow for maintenance free living, they don’t allow for activity. This is not only adding to obesity levels and promoting lifestyle illnesses such as Type 2 diabetes, but it also adds to higher levels of stress.

Home gardens can be used for rest and relaxation, allow individuals to enjoy the sun and increase their levels of vitamin K, and they reduce the impact of global warming.  In addition, they can also be used to produce healthy, organically grown produce, and as a place for exercise.

The Functional Garden

Matt Leacy, Director of Landart Landscapes and co-host of Channel Nine’s Garden Gurus, has designed gardens for Backyard Blitz, Domestic Blitz and Random Acts of Kindness.

Leacy is a landscape designer that believes a garden is ‘good for the soul’. His idea of a functional garden is a place that is used productively for enjoyment on many different levels.

“There are many opinions out there in relation to the definition of a functional garden,” said Leacy. My belief is that it is a place that not only does produces food and generates compost to feed the garden, completing the full circle, but it is also a place where you can read, eat, play, entertain, swim, swing, exercise and just sit under a tree and relax. It is a place where everyone in the family has favourite areas to enjoy, both on their own and with family,” he said.

Leacy, a qualified horticulturalist and landscape construction and designer, says that he has designed a few functional gardens for food and fitness in his career. Most have been based on Calisthenics, but he has design one that had weights and rowing machines incorporated into it.

“The fitness side of the garden can happen just about anywhere,” said Leacy. Sometimes even down the side of the house.”

“I like to design areas in the garden that are able to be used as space for calisthenics, but by looking at them you would never guess that that is what they are used for,” he said. “This can be a bar or a tree branch for chin/pull ups, a bench seat for step-ups, sit-ups and leg raises, a grassed area for burpees, squats and lunges, and if you are lucky enough to have one, a pool, which can provide the best form of low impact cardio exercise around.”

“In relation to food, the placement of your veggie garden is best facing north or where it will get a minimum of five hours sun a day,” said Leacy. “I like mine to get eight hours of sun.  With veggies, the more sun, the more taste.

“If you’re not that into gardening or you’re just starting out, I recommend only growing veggies and herbs that you like to eat on most days and foods that you know how to use,” he said. “This way your interest remains high  and you are more likely to tend and care for your garden.”

Leacy believes that a functional garden, which is planned well, can provide you will all of your nutritional and fitness needs, without you having to look elsewhere.

“It can provide you with all the nutrition you need, if grown correctly. The only thing you may need to do is make the odd trip to the butcher,” said Leacy.

“If knowing that the food you grow is completely organic and 95% cheaper is not enough for you, then simply do it for the taste,” he said. “Once you have tasted the difference I can assure you it will be hard to buy from the supermarket again. Keeping in mind that for most veggies the more sun they get the tastier they are.”

Leacy recommends growing a variety of fruits and vegetables.

“Most fruits are full of nutrition and by growing any you can’t go wrong. My favourites are avocado, apples and grapefruit,” said Leacy. “With veggies, I believe in growing a mix of colours. This is the best for providing nutrition across the board,” he said. “Go with an extra few with dark green colouring. My top ten are broccoli, carrots, capsicum, peas, baby spinach, beets, brussel sprouts, sweet potatoes, leafy greens, and cauliflower.”

A functional garden, according to Leacy, keeps you fit and active.

“This type of garden is good all-round for your health,” said Leacy. “Spending time in the garden keeps you away from technology and enables you to get some vitamin D from the sun. Plus, gardening is a great way to keep in shape, you will be amazed at how many muscles you actually use.”

“Overall, I feel a garden should be an extension of ourselves,” he said. “In our climate, with the right landscape design, it is possible to use the garden all year round. The more time we spend outside the better off we will be. Remember the more food you grow the lighter your carbon footprint will be. Once you start, you can’t stop because your wallet will feel heavier and you will feel lighter.”

“Don’t forget to educate your kids as you go. Teach them where their food actually comes from and that it isn’t grown on a supermarket shelf.”

Getting the Most Out of Your Functional Garden in Terms of Fitness

Mal Pace, a fitness and lifestyle coach and personal trainer, believes that a functional garden is about growing veggies in the backyard and then using the surroundings for exercise.

“I used my parent’s place to grow vegetables and then I would do chin-ups of the pergola and push-ups on the lawn,” said Pace. “You name it, I did it.”

“From a food point of view, I’d recommend growing lots of organic fruit and vegetables in your functional garden,” he said. “And yes, I mean properly organically grown, with no non-natural fertilisers and sprays.”

“From a fitness point of view, we need to set up the yard so that we can work as many of the muscles in the body as possible,” said Pace. “At the same time, we want to be able to cardiovascular exercises.”

Pace, believes that any garden has the potential to be functional.

“Obviously size of available space will play a big part. If you have too small a garden, you just won’t be able to get everything in,” he said. “I don’t feel that a functional garden needs to be planned by a professional landscaper. In fact I’d suggest that someone who is trained in the nutrition and fitness industries would perhaps be better suited to do the planning.”

“I just believe the knowledge of  someone who knows about nutrition and training would probably be more of valuable than someone who is just trained in landscaping,” said Pace. “This is not to undervalue the benefits of a landscaper. In fact, what would be ideal is to have both. n have your Nutrition and fitness consultant working closely with a (separate) landscaper.”

To gain the most amount of benefit from your functional garden says Pace, you need to focus on planning and variety.

“The focus should be on two things, planning your garden so that you can get a large variety of fruit and vegetables from it,” he said. “Doing so, will maximise the total number of nutrients that you can obtain from the garden. In fact, if you have enough variety, you could become totally self-sufficient. No more trips to the grocery store,” said Pace. “A tip here is to grow lots of different coloured veggies. This is because the different colours represent dominance in certain vitamins or minerals. For example, green often means high iron content. Reds and oranges generally mean high vitamin A and Beta Carotene content.”

“The second thing is to set up your garden so that you get the most variety when using it for fitness training, think efficiency so you can fit as much in the given space you have,” said Pace. “Any good fitness training program should contain some resistance training so that you can train all the muscles of the body, not just some.”

“A good functional training garden would include, a bench or chair to do step-ups. This is a good start for the cardiovascular,” said Pace. “You’d definitely be wanting a chin-up bar, a children’s swing can serve well, if not a truss that supports your balcony, this will also work.”

“For strength training you can use a hanging a rope over a low branch,” he said. “If your backyard is big enough, jog around it. If you’ve got some serious size rocks in your garden, work on your strength by doing a little rock climbing. And if you’ve got the luxury of some serious space, nothing beats a good game of touch footy to get the heart rate up.”

Pace believes that ‘fresh is best’ when it comes to food, especially when supermarkets store food for months and use pesticides.

“There’s nothing fresher than picking food from your own backyard,” said Pace. “Nutritionally, pulling it from your own garden will generally beat store-bought any day.”

“Firstly, store-bought foods usually have been stored, sometimes for months,” said Pace. “The quality of the nutrients in the fruit and vegetable a reduced over time, even if they’re kept cool. Basically, the longer time that has passed between picking and eating, the greater loss of nutrients.”

“Secondly, if you grow food at home, you have direct control over how much, and what type, of insecticides, pesticides and fertilisers you use,” he said. “Less is best in this case. And if you chose to grow them organically, better still.”

“The perfect scenario, said Pace, would be truly organically grown produce that is picked fresh at the time you intend to eat them. This would yield produce with the highest nutritional value. Especially when you consider an apple that was grown overseas that has been stored in a cold container and shipped over here, then put into storage again and has been sprayed with substances that are full of chemicals and then it eventually makes its way into your shopping basket. There’s no comparison really,” he said.

Nutritionally speaking, Pace believes guava, grapefruit and watermelon are rich in value.

“Guava and grapefruit seem to be two contenders for the top role. Although watermelon has a lot of water in it, hence the name, it is surprisingly dense with nutrients — 14 different nutrients in fact,” said Pace. “Cantaloupe is another that regularly pops up. It boasts over 20 different micronutrients. One of my personal favourites is the good old banana,” he said.

“However, what can be grown in a functional garden, will depend on the climate that the garden is in,” said Pace. “So, what can be grown easily in the upper mountains of Tibet, may not be so easy to grow in the middle of Sydney. But, if we take Sydney as the “case study”, in terms of nutrition, my top 10 pick would be snow peas, climbing beans, broad beans, tomatoes, carrots, broccoli, lettuce, garlic, spring onions, and capsicum,” he said.

A functional garden offers people a chance to take control of their health says Pace, and absorb some vitamin D and escape from some of life’s stressors.

“Someone who is taking control of their health, someone who is proactive about bettering themselves and their wellbeing would enjoy a functional garden,” he said. “Science now shows that those that exercise are generally happier people than those that are sedentary,  as are those that take time out of their day to relax and unwind. Many of my clients actually use exercise itself as a stress-relief mechanism.”

“Those that tend to be higher achievers, but also know how to relax, would recognise the benefits of a functional garden,” said Pace. “Being one to choose nutritious vegetables and fruits is often correlated with a person’s personality.”

“However, the opposite is also true. We can “nurture our nature” and educate ourselves on topics so that we change our views, and thus our actions,” he said. “The reading of an article, such as this one, may be the very trigger to a whole new outlook on life, health, diet and nutrition.”

“Additional benefits of a functional garden, apart from the ability to exercise, is well, vitamin D for one,” said Pace. “We all need vitamin D. And one of the best sources of vitamin D is that big yellow ball in the sky called the sun. We should be exposing our skin to about 10 minutes of sun a day. A garden that is pleasant to laze in or stroll around in, whilst soaking up a few rays, would be grand,” he said.

“Tranquillity would be another thing that a functional garden would have,” said Pace. “The ability to escape the stresses of everyday life is paramount. And if we can do this in our own back yard, great. The backyard should be conducive to relaxation. A hammock suspended near a pond may be just the ticket to drop those stressed-induced cortisol levels,” he said.

“If you are thinking of a pool, then just a few words on this,” said Pace. “If you have a pool that is large enough to do laps in, then swimming is great exercise, the only concern I have is the chlorine,” he said. “Most pools these days are chlorinated, to at least some degree, which is why I generally advise my clients to swim in salt water where possible. If you don’t have the ability to use a salt water pool, try and cut the amount of chlorine you use down to an absolute minimum. Consider other disinfecting mechanisms like ozone treatment.”

“The reason for trying to avoid chlorine is that we’re now finding that chlorine is even more toxic to humans than we thought,” said Pace. “Chlorine forms by-products such as Trihalomethanes,  Haloacetates and Haloacetonitriles. The research is starting to show that regular contact with these by-products does all kind of nasties to us and our skin, and may predispose us to an increased cancer risk,” he said.

Michelle Nazoff, director of Nazafit and a nutritionist who is inspiring people to get fit from within, is a natural body building champion who won a beautiful garden award in Western Australia.

Nazoff feels that a functional garden for food and fitness should combine many elements to make it harmonious.

“Recycled functional water gardens are optimal for health and fitness as it allows us to grow the ultimate ‘Live Food’ in our very own backyard,” said Nazoff. “Picking fresh live produce for our daily meals is better than anything  as the nutrient density of the food is at its highest,” she said.

“High nutrient density is key the for optimal health and wellness. Our bodies are built on micro nutrition– vitamins, minerals, phytonutrients and antioxidants — these nutrients are what get us fit from within,” said Nazoff. “Plus, when you grow your own fruits and vegetables you know exactly what the growing conditions are, if any pesticides or chemicals are used and you can allow the fruits and vegetables to ripen fully before being harvested,” she said.

“All fruits are beneficial in the diet, but the top ones we use in our Nazafit Live Food eating plans are apples, avocados, banana’s, strawberries, kiwi fruit, mangos, blueberries  and grape fruit,” said Nazoff. “My top 10 vegies to grow in a functional recycled water garden are kale, watercress, spinach, silver beet, broccoli, capsicums, beans, herbs of all kinds and collard greens,” she said.

“I believe that a functional garden offers an amazing lifestyle that is soothing and rewarding,” said Nazoff. “There is nothing better than growing your own food, picking your own food and preparing your own food from scratch that is super nutrient for you and your family,” she said. “It is very rewarding.”

The Nutritional Benefits of a Functional Garden

 Rachel Jeffery, an Accredited Practising Dietitian (APD) says that a functional garden for food and fitness should be well prepared and laid out so that you can get the  best nutritional benefits from it.

“Your garden should suit your needs and lifestyle,” said Jeffery. “There is no use planting out a whole garden if you have not prepared the soil well and you do not have time to maintain and nurture it,” she said.

“If you are in an apartment or rental, having little space or it not being your permanent home, then I suggest using large pots to plant tomatoes, capsicums, lemons, limes, strawberries, chillies and herbs in,” said Jeffery. “However, if you have plenty of space and are settled, setting up a garden bed or small hot house may be possible,” she said. “In a well established spot you can grow root vegetables including potatoes, carrots as well as leafy greens including bok choy, spinach and a variety of lettuces. Large trees including apples, pears and stone-fruit including apricots, peaches and nectarines would also be suitable.”

“A functional kitchen garden will be able to provide you with fruits, vegetables and herbs all-year-round,” said Jeffery. “They not only make the garden look pretty, but they also may save you money, as well as being very nutritious.”

“Fruits and veggies provide good sources of fibre for bowel health, vitamin C  for strong bones, Foliate for cell health, and vitamin A for eye and skin health, as well as Iron for strong blood, and they generally have little or no salt, fat or sugar content,” she said.

“Remember to plant some herbs as well,” said Jeffery. “This includes parsley, mint, basil, chives, rosemary and oregano as all are really easy to grow,” she said. “Plus, small amounts provide vitamin C and Iron. They are not only good for you, but also will add a zing to meals.”

Jeffery also recommends growing your own produce over store bought.

“If you are able to grow some of your own fruits and vegetables that is great and will potentially save you some money too,” said Jeffery. “Choose veggies for different seasons so that you have a range through the year. Beans, broccoli, cabbage and leaks are good Winter veggies,  tomatoes, zucchini and spinach in Spring,  beetroots, carrots and cucumbers in Summer and Garlic, parsnip and silver beat in Autumn,” she said. “The same applies for fruits, apples, pears and grapefruit in Winter, mandarins in Spring, berries and stone fruits in Summer and grapes, quinces and lemons in Autumn.”

“You may find there are fruits and veggies not suited to where you live or the space you have, for example bananas and eggplants are best grown in the warmer tropical regions, where as carrots, cabbage and broccoli are better suited to cooler climates,” said Jeffery. “So, choose fruits are veggies that grown best where you live. Ask the local nursery to help you choose the right ones,” she said.

“Where you cannot grow certain fruits and veggies yourself or they are not suited to where you are, ensure you buy these as fresh fruits and veggies from the store and use them within a few days,” said Jeffery. “Fruits and vegetables stored for long periods will begin to lose nutrients over time.”

“Eat the fruits and vegetables bought within the same week. Choose fruits and vegetables in a wide variety of bright colours (green, red, yellow, orange) and these will also provide a wide variety of nutrients,” she said.

In terms of what fruits and vegetables are the best to grow and give you the most amount of nutrition, Jeffery suggests growing the following in your functional garden.

“All fruits are good, but some that are full of nutrients and pretty easy to grow in your garden are avocadoes, which are rich in monounsaturated fat (good fats), B-group vitamins and vitamin E. Please note that avocadoes do take a long time to fruit, so you may want to look for a mature fruiting tree rather than planting from scratch,” said Jeffery. “Oranges, lemons and limes are a fantastic source of vitamin C and oranges also provide good amounts of fibre and some minerals. Varieties are available all year round,” she said. “Tomatoes are a great source of vitamin C, fibre and the best source of lycopenes. Lycopenes are an antioxidant and can help reduce the risk of certain cancers.  Strawberries are full of vitamin C and Folic acid. They grow well in pots or in a garden bed.”

“Vegetables have little or no fat, salt and sugar and they are high in fibre and provide wonderful nutrients including, fibre, vitamin C, vitamin E and B-group vitamins,” said Jeffery. “Broccoli  is rich in vitamin A, vitamin C, vitamin E, foliate and fibre, so it really is one of the super foods. Capsicum is a great source of vitamin C and ½ a small capsicum can provide your daily vitamin C needs,” she said. “Carrots  have highest concentration of Beta Carotene of all veggies, which is converted to vitamin A.  Chillies are full of potassium, vitamin C and fibre. They will add a spark to any dish and are really easy to grow in pots. Spinach  is full of antioxidants, vitamin C, Beta Carotene and vitamin E. It is full of Iron, but needs to be eaten with other high vitamin C foods to aid the conversion into an absorbable form the body can use. Potatoes and Sweet Potatoes contain B-group vitamins, phosphorus, potassium and a good source of vitamin C. Peas and Snow Peas have good amounts of vitamin B1 and B2, but eat soon after picking or buying, and do not overcook as the nutrients are lost easily.”

“It is also important to consider those wonderful green herbs including parsley, basil, chives, dill, oregano, rosemary. They are full of vitamin and minerals adding a boost to any meal they are added to,” said Jeffery.

“Overall, have a large variety if fruits and veggies in your diet,” said Jeffery. “The more varied and brightly coloured fruits, veggies and herbs you have eaten daily the more nutrients you will be providing your body for good health,” she said. “Ensure you are having at least 2.5 cups of veggies or salad equivalent daily and 2-3 pieces of fruit. Spread fruits and veggies through all meals from breakfast, lunch, dinner and all your snacks.”

“Remember to chose fruits and veggies in season, this will ensure you are saving money and buying the best quality produce,” said Jeffery.

Gabrielle Maston, a clinical dietitian and exercise physiologist, who holds a nutrition and science honours degree in clinical dietetics agrees that a functional garden for food and fitness needs to be mindful of growing seasons and that produce should be picked and then eaten to gain the most amount of nutritional value.

“When planning a functional garden you need to take into consideration the season,” said Maston. “Not all plants and fruits will grow all-year-round. Use veggies, herbs and fruit that you typically use in your day-to-day cooking,” she said. “Some ideas for winter include spinach, leek, garlic, and lettuce, all, of which, are stable ingredients in every day dishes. Sweet potato is a great low gi-starch that will grow almost all year round. Summer veggies may include basil, blueberries, capsicum, chilli, corn and egg plant.”

“Using veggies and fruit that are freshly picked and used in cooking or to eat immediately provides the highest amount of nutrients, antioxidants and active enzymes,” said Maston. “The food has better quality higher levels of B-vitamins, beta carotene and vitamin C and often tastes a lot better because of this. When fruits and veggies are picked and transported, like most super market produce, over time their vitamin and folic acid levels are reduced. This is due to air and light exposure.”

The other benefits of growing your own food says Maston is you avoid ingesting chemicals.

“If you have the time then yes home grown veggies are great and packed full of nutrients. The produce will last longer and be more cost effective, reducing food waste and helping the environment,” said Maston. “It’s also a cheap way of eating organic foods. The benefits being no herbicide or pesticides are used for growing,” she said. “The evidence is not conclusive on the benefits of eating organic foods, however trying to reduce chemical load on our system is always a good idea where possible for general health.”

Some of the most nutritious foods are slow growing says Maston, so it may be an idea to grow a selection.

“Avocados, apples, apricots are some of the best fruits to grow, however they maybe the most nutritious but they take years and years to grow,” said Maston. “Some 12-years for an avocado tree to bear fruit. Not ideal for a quick functional garden,” she said. “Strawberries, rock melon, water melon and grapes may not be as nutritionally superior, but you will get fruit within 6-months to a year, so may be a better option in the short term.”

“For veggies, grow spinach. It is easy to grow packed full of iron, magnesium, vitamin c and foliate, said Maston. ” I also suggest chilli, as the red pigmentation in the chilli can stimulate metabolism and is high in vitamin C. Garlic is a natural immune booster and good for digestive health. Tomatoes are high in lycopene. It’s an antioxidant that is heart protective,” she said.  Capsicum is a natural metabolism booster and high in vitamin C, brussel sprouts are high in the antioxidant zeaxanthin, which is good for reducing retinal damage and protects the eyes from macular degeneration, and broccoli contains flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin. Studies have shown that these compounds help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers. I also suggest planting onions because they are high in vitamin C, B6, biotin, chromium. These help with blood sugar control and appetite regulation. Beetroot as it is high in foliate, iron, potassium and vitamin C and great for women’s health particularly during pregnancy. And alfalfa sprouts as they have a high sapoinin content which protects the immune system.”

“And remember, that a functional garden will only be “organic” if NO fertilizers and chemicals are used. Make sure if you use these types of products that you thoroughly wash the fruit or vegetable before eating,” said Maston. “This reduces your chances of ingesting nasty substances.”

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MUM’S BUMS AND TUMS

June 21, 2012 By

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IN-DEPTH NEWS FEATURE:

Pregnancy is a time when many women gain weight. Some gain a little, while others gain a lot. And, for some women the battle to regain their body shape after pregnancy is a struggle.

However, regardless of how much weight is gained, it is vital during pregnancy. As additional weight promotes healthy foetal growth and also ensures that women can provide enough nutrition for their baby, if they elect to breast fed.

Often the amount of weight gained during pregnancy depends on the weight of a woman before she falls pregnant. According to the Institute of Medicine(IOM), women who have a standard body mass index (BMI) of 18.5 to 24.9 should gain 25 to 35 pounds or 11.4 to 15.9 kilograms. Underweight women with a BMI of 18.5 or less, should gain 28 to 40 pounds or 12.7 to 18.2 kilograms and, overweight women with a BMI of 25 to 29.9 should gain between 15 to 25 pounds or 6.8 to 11.4 kilograms.

GAINING A LITTLE

Mandy Scammell, a 35-year-old freelance copywriter and mum of three, who has just launched an App for new mum’s called ‘Mum’s Manual’, says that she gained very little weight during her pregnancies.

“I gained six kilos in my first and second pregnancies and seven in my third,” said Scammell. “My children are aged 3, 2 and 8-weeks,” she said. “I kept my weight down in my first pregnancy by walking  to and from work every day, a six kilometre trip,” she said. “After my son was born, I did Les Mills Attack classes and swam on the weekends. My fitness routine didn’t change much.”

“With my second pregnancy, I did pretty much the same as the first,” said Scammell. “The third one was different, I had lots of health problems,” she said. “Bad veins and a clot, so I just swam two kilometres four to five times a week.”

“I craved milkshakes with my first two children, and salt for my third,” said Scammel. “I ate whatever I liked, and as much as I liked,” she said. “Diets aren’t for me.”

Scammell, who breastfed her babies, says that walking is the best way to get back into shape after pregnancy.

“Enjoy your pregnancy. Get outside and go for a walk, it’s good for your head and your bottom,” said Scammell. “People used to always comment on how small I was and how jealous they were that I walked out of hospital in my everyday jeans,” she said. “And yes, lucky for me, weight was never an issue. But, I had other health issues. Everyone gets dealt a different hand in life and you should never be jealous, just enjoy it, and yourself.”

Sharon Zeev Poole, director of Agent99 Public Relations, recently gave birth to her first child, Jesse at the age of 38-years. Zeev Poole, who is of slight build naturally, gained 13 kilograms during her pregnancy and confesses that she maintained her weight by also walking frequently and swimming.

“During my pregnancy I had a few issues with my back, so the only form of exercise I could really do was walking,” said Zeev Poole. “I would walk most days of the week for at least 30 to 45 minutes. I also did a bit of swimming in the first and second trimesters.”

Zeev Poole also monitored her weight gain during her pregnancy and stayed within recommended guidelines. However, she did not alter her diet a great deal.

“I ate as normally as when I wasn’t pregnant. The only thing I changed was that I added carbohydrates to my dinners, which I didn’t usually have prior to my pregnancy,” said  Zeev Poole. “I also used an electronic guide to measure how much weight I should be putting on for my height and weight prior to my pregnancy and, I tried to stick to this as closely as possible,” she said. “This was the most valuable thing that I could have done as it kept me in-line and very disciplined, which made losing it [the weight] afterwards quite easy.”

“I had no cravings really, but I did find myself quite sensitive to smells, for about a month, in the first trimester. So, I found that the things I didn’t like to eat before being pregnant, like fish, were even more disliked during that time,” said Zeev Poole.

Zeev Poole, who is breastfeeding, said that she lost most of the weight she gained during pregnancy shortly after giving birth.

“Fortunately, after giving birth, I lost around 10 kilos in the first three weeks,” said Zeev Poole. “I put it down to the summer heat and the crazy amount of water that I had retained when pregnant. At the moment, my lifestyle is very hectic. Running a business and being a mother leaves me little time to plan meals, so I try to eat sensibly and quickly,” she said. “I still have about 1.5kg to lose, but with my busy schedule the weight loss has luckily come quite naturally.”

To get back in shape, Zeev Poole walks three times a week for 45 minutes and is slowly working her way back to running, which she loves.

“My goal is to run the City2Surf and keep my time of 80 minutes,” said Zeev Poole. “My main advice, for mums, would be not to overdo it with food. Try and stick to a healthy, balanced diet during your pregnancy, because every kilo you put on you will have to lose after your child’s birth,” she said. “Try and keep to a range of weight to put on, and weigh yourself regularly, so that you’re keeping yourself in check. I weighed-in once a week on a Friday, and rewarded myself with something really yummy if I had gained within the healthy range.”

“My number one health and fitness tip is pretty simple,” said Zeev Poole. “Eat a balanced diet, exercise at least four times a week, and take care of yourself both mentally and physically,” she said. “The change that is about to come is quite monumental, so you want to be in the best shape to cope with it once baby comes along.”

Zeev Poole says that the biggest challenge she faced when pregnant was the change in her body shape and moving beyond the ‘baby brain’ comments as a director.

“I think what is challenging about being pregnant is accepting that your body is changing,” said Zeev Poole. “I’ve always had quite a small frame, so the extra weight became a bit of a struggle towards the end of my pregnancy,” she said.

“I also think that it’s important to stay as professional as possible at work.  I made it a point to stay focused and sharp as the director of Agent99 PR, both with clients and with my staff, so that I avoided any of the “baby brain” comments, or people taking me less seriously.”

“Other than that, it’s [pregnancy] a lovely time in your life because everyone around you really cares and looks after you,” said Zeev Poole. “They are excited about your baby coming into this world too.”

“Now that I have gone through it, I think being pregnant is the easy part,” said Zeev Poole. “It’s all about your attitude while you’re going through it. The more positive you are, the easier it is,” she said. “Don’t let it get in the way of anything you want to do. I travelled throughout and also ran a business up until the day before my c-section, so I never let it stop my life. I also enjoyed the time with my husband, friends and family as much as possible. Because when bub comes, you won’t know what hit you. You need all your strength to get through this very big change in your life,” she said. “Enjoy every minute of your journey, either side, as it will be the most challenging and rewarding time of your life.”

Angie, a 34-year-old mum of two, who is a veterinary nurse and pole dancing teacher at Miss Fit Dance Studio, believes that staying in shape during pregnancy has a great deal to do with your physical fitness prior to falling pregnant.

“Both of my pregnancies were pretty easy going,” said Angie. “I tried to stay as active as possible and I was still teaching pole dancing at Miss Fit until 18 weeks,” she said. “I did experience the general tiredness that comes with growing a baby and by 40-weeks, I was waddling like a duck.”

Gaining only 10 kilograms during both of her pregnancies, Angie says that she walked her dog most days for 30 minutes, with her first baby, right up until just before she gave birth. But, with her second child, she found running around after a toddler was tiring enough. Angie also continued teaching at Miss Fit until she was 18-weeks with both pregnancies.

“I think the core strength you build up pole dancing helped me through labour,” said Angie. “Both of my labour’s lasted less than 4-hours.”

“I ate what I felt like,” said Angie. “I have a pretty healthy diet as it is, so I didn’t feel the need to restrict myself with food,” she said. “I just made sure that I ate lots of vegetables and fruit and took my pregnancy multivitamin every day.”

“My cravings with my first baby consisted of fruit and cheeseburgers, although not at the same time,” said Angie. “During my second pregnancy, I craved carbohydrates, so lots of bread, pasta and rice.”

Angie says she’s obsessed with pole dancing and finds that it is an excellent form of fitness.

“It’s [pole dancing] just so addictive and I’m totally hooked. I couldn’t wait to get back to Miss Fit and build up my strength again after my pregnancies,” said Angie. “I feel fit, strong and relaxed after a pole workout. I think it’s the best way to tone and strengthen your body,” she said.

“It incorporates so many aspects of fitness training. At Miss Fit, we focus on core strength, which in turn improves your posture and muscle tone, increases your flexibility and generally makes you feel fabulous,” said Angie.

“Pole dancing helps with the physical aspects like strength, muscle tone and flexibility. It also creates a great sense of achievement,” said Angie. “At Miss Fit, most women come in and have doubts about their ability,” she said. “Eight weeks later, I’m like a proud Mum watching them nail their moves and having fun, especially on Graduation Night. The atmosphere at Miss Fit is really nurturing and supportive, which creates an environment where women can achieve their best.”

Not a person who believes in dieting, Angie recommends that pregnant mums eat well, rest well, stay active and ask for help if they need it. She is a firm believer that your body should be able to guide you. Though, Angie says she is a person who eats well in the first place. Her foods are typically fruit, stir fries, Sushi, and the odd chocolate and pizza, here and there.

Having breastfed her babies, Angie says that pole dancing is not for every woman after birth.

“I think it depends on the type of pregnancy and birth,” said Angie. “After my first pregnancy, I was back pole dancing within 6 weeks,” she said. “If you’re unsure, seek advice from your doctor. If the doc gives the ‘OK’, I would highly recommend it to all women,” she said. “In fact, mums are the largest growing demographic of Miss Fit students and the numbers keep rising.”

“Anyone can pole dance. Some moves may look impossible for someone who has never pole danced before, but remember that even the best pole dancers in the world probably felt exactly the same way before they started as a beginner,” said Angie.

GAINING A LITTLE MORE

Lynsey McGee, a 35-year-old personal trainer, boxing instructor and owner of a group training gym, says that she gained 15 kilograms when pregnant and that she lost fitness.

“I lost fitness, but maintained a fair bit of strength under the circumstances,” said McGee. “I Kept exercising all the way through but lowered the intensity and modified exercises as I went along,” she said.

“I boxed up until about 34-weeks and did weight training,” said McGee.”I also did cross-training that included a mixture of weights and body weight exercises, something like a circuit,” she said. “I used kettle bells and TRX, and changed some of my regular bar bell exercises to dumbbells.”

McGee ate more carbohydrates than she normally would during her pregnancy and her indulgences were white bread toast and butter, and milkshakes towards the end of her pregnancy.

“I tried not to eat what I felt like too much. I ate more carbs than I normally would and just a lot more generally,” said McGee. “I wouldn’t recommend dieting during pregnancy but you don’t need to eat heaps of cake either,” she said. “I think you can really fall into a trap of saying, “well it doesn’t matter I’m going to get fat anyway… I think you should eat as much as you want but try to make good choices.”

McGee, who is breastfeeding, says that to get back in shape after the birth of her baby she is eating good foods and getting back into exercise.

“I am trying to be sensible,” said McGee. “I think for the first  six weeks you’re really too exhausted to do much and dieting takes too much planning,” she said. “I try to avoid sugar really, and anything that’s too fatty. I am doing boxing and weight training – pretty much what I did before the baby. But, I cannot run. Breast-feeding boobs and running don’t mix I don’t think.”

“To get back in shape, I suggest a varied training routine that you will always stick with it,” said McGee. “I run a mums and bubs class in the park. I think it’s hard for mums who don’t have anyone to look after their babies while they train and it’s also an opportunity for something a bit social,” she said. “Because being a mum for the first time can be quite isolating.”

Stephanie Epiro, restaurant owner and freelance writer, gained 18 kilograms during her first pregnancy and did not adhere to the recommended nutritional guidelines.

“I gained too much weight during my first pregnancy,” said Epiro. “I didn’t subscribe to the conventional pregnancy guidelines of avoiding sushi, raw meats, fresh cheeses, alcohol and coffee,” she said. “I’ve just come from seven years of living in Italy and there the focus is eating healthy, freshly prepared whole foods and alcohol is permitted every now and then. Not that I consumed these no-no’s on a daily basis. But, if I wanted a half glass of wine with dinner every other week, I drank it, especially in the second and third trimesters.”

“I went to a high-end Japanese restaurant and ate the sushi that they prepared fresh from the fish market,” said Epiro. “I shopped at a local farmers market, and prepared a lot of wholesome meals at home, but I also allowed myself to indulge now and then,” she said. “I mean what other time in your life can you eat what you want, when you want?”

“I have friends who have eschewed any type of salad or fresh ingredients during pregnancy because of the listeria risk. Instead, they chose to eat take-away and fast foods, which I personally think offers much less nutritional value to you and your baby.”

“I craved pasta with butter and parmesan cheese and fried dishes, as well as Allens Lollies,” said Epiro. “All of these things are the absolute worst for weight gain.”

Epiro, 36, says that she walked the dog every day and did pregnancy yoga three times a week to maintain her fitness. After the birth, she downloaded training podcasts by Tracey Anderson and Jillian Michaels, her favourite American trainers.

“At five months after the birth, I was exasperated at not being able to fit into my pre-pregnancy clothes, especially my skinny jeans,” said Epiro. “So, I cut out all the bad things from my diet for a couple of months. That meant no grain and no dairy, no sugar and alcohol,” she said. “It was so hard but the results happened only after a few weeks and I feel so much better for it. I am now back in my pre-pregnancy clothes and have about five kilograms to go.”

“I recommended that pregnant mums don’t eat with too much abandon during pregnancy,” said Epiro. “Losing the baby weight is tough, especially when you have a newborn to deal with,” she said. “Prepare healthy meals at home, instead of reaching for take-away. Indulge, but balance it out by eating vegetables and fruit, grass-fed meats, full-fat dairy foods and by drinking lots of water.”

Pregnancy was challenging for Epiro, as she says it was unplanned and could not have come at a worse time in her life.

“It [pregnancy] made me super tired, crazy and worried. I, personally, suffered from pre-natal depression as it was an unplanned pregnancy at a particularly stressful period in our lives, we were about to open a restaurant, ” said Epiro. “Pre-natal yoga and sessions with a therapist helped me get back on track,” she said. “And, so did eating more healthily and spacing out the times when I did eat an overload of sugar or a processed food.”

“After birth, I found that dieting was really 75% of losing my weight,” said Epiro. “Exercise will only tone you up,” she said. ” And sit-ups aren’t a shortcut to a flat stomach, cutting out white carbohydrates is.”

GAINING A LOT

Lianne Shadwell, a 26-year-old women’s fitness trainer at Flaunt It, gained 26 kilograms with her first pregnancy.

“I remained active throughout my whole pregnancy, ” said Shadwell. ” I walked most days for an hour, did a prenatal yoga class once a week to realign and stretch my tight body. Plus, I also trained myself in the gym using light weights to maintain as much muscle as possible,” she said. “I did more during the second trimester, as this was when I was feeling the best and had the most energy. Towards the end, I spent more time in the pool swimming than in the gym and I went for shorter walks in the evening.”

“During my pregnancy I didn’t follow a diet, other than to eat as much nutrient enriched foods as I could face,” said Lianne. “I had terrible morning sickness for the first 15-weeks which made eating a challenge,” she said. “I ate more potatoes and red meat compared to my usual diet and plenty of fruit.”

“I craved salty foods and for a period was hooked on noodles and scrambled eggs for breakfast,” said Shadwell.

“Since having my little girl, I have continued to walk every day and found this the most achievable exercise during the first couple of months,” said Shadwell. “Since then, I have also been going to the gym at least three times per week and I do floor exercises at home to regain my core strength,” she said.

“I am also eating good foods to help bring my weight back down and maintain a healthy body,” said Shadwell. “A typical day for me at the moment consists of a breakfast of two on toast with avocado and spinach or oats, if I’m in a rush,” she said. “I snack on mixed nuts, figs and fresh fruit. Lunch is typically a homemade chicken and vegetable soup, as I always keep a batch in the fridge. And dinner, consists of stir fry vegetables and chicken or sometimes organic meatballs on rice pasta in tomato based sauce.”

Shadwell, who is breastfeeding, says that it is important to go easy on yourself before and after birth, and that you get into as much of a routine as possible. But, at the same time be flexible.

“Look after yourself too, talk to your support person and allocate time for training,” said Shadwell. “Also prepare as much food in advance to help you stick to eating healthy regularly,” she said. “Do some form of exercise every day, even if it’s only a walk or some floor exercises. You will feel more energised and good about your body as it returns back to normal.”

“We gain a considerable amount of weight and we’re supposed to feel good about it,” said Shadwell. “Hormones surge through our body that we can barely control. One minute we are hungry the next we are turning green-in-the-face and can’t eat a thing, she said.

“A friend told me we go through “the mourning stage” where we mourn the life we had, the career, the sexy-body and high energy levels,” said Shadwell. “But hey, we go back and do it again, and it is all worth it,” she said.

“Since I had my little girl, I have been working with new mums helping them get their bodies back into shape,” said Shadwell. “Training, specifically, to strengthen their core and improve their overall strength and fitness,” she said.

“Training new Mums is rewarding, said Shadwell. “After experiencing the journey the body goes through first-hand and understanding how physically and mentally challenging it can be. I want to support new mums to regain confidence within themselves,” she said. “As well as the physical strength they had before pregnancy.”

April Palmerlee, a 44-year-old stay at home mum of four children aged 11, 7, 5 and 1-year, gained 35-kilograms during her last pregnancy. Palmerlee says that pregnancy was much easier when she was younger.

“I gained about 20 kilos during my other pregnancies. It was much easier when I was younger, as I was able to exercise throughout my other pregnancies and didn’t gain as much weight,” said Palmerlee. “With this last one, though, I ballooned-up so quickly and everything was so, um, jiggly that it was really uncomfortable to do much after the first half,” she said. “I weighed 93-kilos the week before bub was born. Now I am, thankfully, down to 58 kilos.”

“I jogged in the first trimester. After that, I used the elliptical trainer at the gym until I was 5 months pregnant. After that, I stopped.”

“As a busy mother, I just ate whatever was available, mostly kids’ leftovers,” said Palmerlee. “No special diet though, although I did give up alcohol and caffeine during my third pregnancy six years ago and I have never taken it up again,” she said. “Now I am eating less, a lot less. I run every single day, usually about 120-130kms per week,” she said. “There is no secret formula, alas. It’s just slow and steady and hard work every single day.”

Palmerlee believes that when pregnant women need to forget about outside pressures and just enjoy being pregnant.

“We put a lot of emphasis on our bodies and, in a way, they define us,” said Palmerlee. “But, if you’ve always been fit, it’s hard to see your belly and bum and breasts all growing so uncontrollably big,” she said. “I think we need to ease off the vanity during pregnancy and allow our bodies to do what is best for the baby, not just what looks good to the people around us.”

“Keeping fit and active during pregnancy should be something you do to make yourself feel happy, not to try to “keep” your body looking like it did before,” said Palmerlee. “That’s just not going to happen,” she said. “There is time afterwards to get back into shape. Just don’t leave it too long.”

Palmerlee attended a mothers and babies group to initially help her baby weight shift.

“After the baby was born, I started going to a mums and bubs pram fit class at the YMCA. It was one hour, two or three times a week and that was about all I could manage,” said Palmerlee. “After six months, my husband was able to take a week off work to look after the baby and I was able to get out and start running again,” she said. “I ran every day that week and started to notice a change. By 10 months, I was able to re-join my runners’ group in Centennial Park and start running seriously again. And now, 13 months into it, I just did my first Post-Baby Marathon, and ran a personal best.”

“Also, after the baby was born, I started paying more attention to what I ate, and how much,” said Palmerlee. “Eating less is the only way I’ve found to lose weight. Doesn’t matter what you eat, you just have to start convincing yourself that it’s ok to be hungry sometimes and that eating smaller portions won’t starve you,” she said. “Lots of smaller “meals” work well for me, such as a piece of avocado toast for breakfast, a piece of fruit for morning-tea, a bit of protein or carbs for lunch, veggies and cheese after school with the children, and then a very light dinner.”

Palmerlee, who breastfed her children advises pregnant mums to try and stay active for as long as possible.

“Try to stay active as long as you can,” said Palmerlee. “The more you can exercise, the better you will feel about yourself and the pregnancy. And the easier it will be to reclaim your body afterwards,” she said.

“After you have the baby, find something you’re passionate about,” said Palmerlee. “Exercise doesn’t have to be a chore. If you can find something you love doing and some people you enjoy doing it with, it can be the highlight of your day. It also might be the only time you have for yourself in an otherwise baby-centred existence,” she said.

“I can’t say I loved being pregnant. I loved what it brought, of course, my children are my universe,” said Palmerlee. “But, I didn’t like getting out of breath going up the stairs or feeling squashed in a seat at the cinema,” she said. “I developed a little bit of an understanding of what it’s like to be overweight long-term and how hard it must be to even take those first few steps towards slimming down. It must seem so daunting and nearly impossible. But, it is possible for everyone, and with the right advice and encouragement, it [weight loss] can be enjoyable.”

SOLUTIONS TO PREGNANCY WEIGHT GAIN

TWO FIST WEIGHT LOSS METHOD

Sally Asher, 39-year-old mother of three and a health and science weight loss coach, who is the founder of the ‘Two Fist Weight Loss Method, says that she gain 30 kilograms during each of her pregnancies.

“While living in Paris with a French family, I lost 12 kilos and have kept it off for 10 years,” said Asher. “The French taught me how to eat appropriate portion sizes of real food and stick to three balanced meals a day where nothing is forbidden,” she said. “As a former yo-yo dieter, this was revolutionary for me. The “Two Fist Weight Loss method” is based on what I learned from the French – eating what you love, but only between hunger and satisfaction. Given that our stomachs at rest are about the size of our fist, two fistfuls of food at each meal is all we need to reach our healthy weight.”

Asher says during her pregnancies she ate a little a lot.

“I really tried to listen to my body’s wisdom and trusted in it by eating when I was hungry and stopping when satisfied,” said Asher. “I didn’t use pregnancy as an excuse to over-eat without scruples, because I knew that it would make it harder after the birth to lose the weight,” she said. “I listened to my cravings and satisfied them with small amounts. I ate smaller meals, more frequently, because I was hungrier. But, also I couldn’t eat too much at once. I always tried to choose foods with some redeeming nutritional value and aimed for quality over quantity.”

” I exercised with daily 30 minute walks at a good pace followed by 10 minutes of yoga stretching,” said Asher. “After giving birth I walked, did abdominal work to strengthen my core and elliptical workouts when I felt strong enough,” she said.

Asher advises new mums and those who are pregnant to not use pregnancy as an excuse to eat without scruples.

“Treat yourself with kindness and eat small amounts of whatever you are craving,” said Asher. “Try not to be anxious about losing the weight after the birth, it will happen naturally, and gradually, with balanced eating and regular exercise,” she said. “Don’t compare yourself with celebrities who drop their baby weight in six weeks. It took me six months to get back to my pre-pregnancy weight and everyone is different.”

“Do daily exercise, even just walking for 20 minutes,” said Asher. “Start the day with lemon juice and water to cleanse the liver and alkaline the body,” she said.

PERSONAL TRAINING

Timo Topp, a personal trainer with 20-years experience, specialises in training mums. His program called ‘Yummy Mummy’ is aimed at getting women back into their jeans that they loved before falling pregnant.

Stephanie Hack, a 32-year-old full-time mum and user of Timo’s program says that finding a personal trainer has really helped her move her baby weight.

“I did a little bit of exercise when pregnant, mainly yoga and walking,” said Hack. “I followed my doctor’s advice on food to avoid, but generally I ate what I liked, without worrying too much about my growing hips, bum and tum,” she said.

“Since having Jess the weight really piled on, so I sourced a personal trainer to help me get back into shape,” said Hack. “Now I have a weekly workout session with Timo and try to go running on the weekends, as well as do sit-ups and push-ups whenever I can during the week,” she said.

“I breast fed Jess for the first six months. My weight gain really started after I stopped breast feeding, as I forgot to reduce the amount I was eating,” said Hack. “I found a personal trainer that was a great answer to my situation,” she said. “As fitting exercise into my very limited personal time was a challenge, and I’m not much of a gym goer. This type of focused training helped build my confidence and now I have far greater motivation to get out and do more exercise on the weekends.”

“Personally, I think it is good for mum’s to maintain some level of exercise,” said Hack. “Do yoga or Pilates, it is great, as it helps in childbirth and allows your body to recover afterwards.”

Chloe, 40, who is a stay-at-home mum and another user of Timo’s Yummy Mummy program agrees with Stephanie.

“It is hard to get started,” said Chloe. “But once you do, you really value it and the benefits, and it becomes part of your routine,” she said. “You are really tired when you have a new baby and busy. But, training is worth it because you start to feel better for it. More energy. Look better. Lose weight.  This all adds to being a happier mum.”

“Getting a trainer is definitely worth while as they help you stay on track with your-exercise as well as turn up to a session,” said Chloe. “Timo is the best. He even holds my bub, so I can feel the burn,” she said.

“I have a training session with Timo, once a week. This consists of boxing, weights, TRX, sprints, the use of a Bosu, all in a circuit type routine,” said Chloe. “It’s continuous exercise, not much rest. Then I power walk and go to a spin class twice a week.”

SRC RECOVERY SHORTS

Skye and Alison, however, were two mums who found exercise difficult during pregnancy and after, due to their medical conditions. However, they found a solution that enabled them to not only exercise, but also enjoy their everyday lives.

Skye says that she had read so many articles and heard from friends about how wonderful being pregnant was that she couldn’t wait to experience it for herself. Unfortunately, her experience wasn’t the fairy tale that I had read about.

“At 18 weeks, my gynaecologist and a physiotherapist diagnosed me with pelvic instability. I wasn’t even half way through and was terrified that I had so long to suffer with what was already debilitating pain,” said Skye.

“I was at a loss, had stopped exercising and was about to give up work, all at only 18 weeks,” said Skye. “I then stumbled upon the SRC Recovery Shorts at the Baby and Toddler Show,” she said. “I was sceptical, but my husband reminded me that we had a long way to go, and had nothing to lose. The SRC team fitted me on the spot and I walked out of the Show wearing a pair of the pregnancy pants. Within four hours I had minimal pain and, within 24 hours I was pain free. I couldn’t believe it.”

“The pregnancy pants were worn by me day and night for the next two weeks and then during the day, right up to the birth of our beautiful daughter, Hannah,” said Skye. “The only time I experienced any pain during the remainder of my pregnancy was when I washed the pants and went a day without wearing them,” she said. “I couldn’t believe that in such a short time, I went from being pain free and active to in complete agony and unable to even walk the length of our house.”

“I found the pregnancy pants so versatile, and wore them under dresses, trousers, and even under my gym gear,” said Skye. “The gym instructors at ‘Preggi Bellies’ were totally shocked about my transformation. They couldn’t believe I’d gone from a woman that couldn’t even walk to someone who joined their classes three times a week,” she said. “On top of these classes, I also walked every day. This included the day that Hannah was born. Plus, I was able to continue to work until 39-weeks when I went on maternity leave.”

Alison, an Osteopath, went into her pregnancy and labour knowing all the theory. But, she was not prepared for the experience in reality.

“I was not prepared for the worry, the tiredness and my own strange set of aches and pains,” said Alison. “I was even more under prepared for what it would be like following labour and delivery. This is the part of pregnancy that women don’t talk about,” she said. “My main problem was aching in my pelvic floor that lasted 3-4 weeks following Emma’s uncomplicated, natural delivery.”

“I noticed that any lifting, walking small distances and standing more than 20 minutes would result in an aching sensation in my pelvic floor,” said Alison. “This would worsen and be constant towards the end of the day,” she said.

“I decided to try the SRC recovery shorts,” said Alison. “After my first day of wearing the shorts, I was pleasantly surprised by the significant increase in activity I could achieve before the aching would start,” she said. “The intensity of discomfort I experienced was also markedly decreased.”

“The shorts increased stability within my pelvic joints and improved tone of the pelvic muscles and the pelvic floor,” said Alison. “I believe that being able to be active again, safely, without causing further damage to my pelvic floor, markedly sped up my labour recovery physically, mentally and aesthetically,” she said. “The shorts were very comfortable and were able to be worn easily under clothes to give me a great silhouette and increased confidence.”

Breastfeeding

Leonie MacDonald, 36, a writer, editor and primary school teacher, breastfed both of her children.

“I had learned quite a lot about breastfeeding during my pregnancy and I wanted to breastfeed,” said MacDonald. “I didn’t always feel that way though. When I first became pregnant the thought of breastfeeding was quite unappealing to me,” she said. “I learned about the health benefits to my baby, but I was unaware of the health benefits to women. I had imagined the very first feed would be very natural and instinctive. But that first breastfeed felt very strange indeed.”

“My reading helped me a great deal. But, until you get there nothing can prepare you for what it feels like to be a mother or to breastfeed your baby,” said MacDonald. “I was so in love with my baby and I was surprised at how breastfeeding is connected to your emotions,” she said. “All I had to do was think I heard my baby cry out and my milk would start to flow. Rather amusing when you’ve actually heard a dog howling or someone else’s child cry.”

Leonie says that breastfeeding for her was not all smooth sailing. It took time to master and she had to overcome some issues.

“I had trouble with an oversupply and the let down of milk was too forceful for my newborn,” said MacDonald. “Bubs used to cry and gag on the milk and I struggled with engorgement and mastitis. I never expected this to happen. I never read about it any books,” she said. “Breastfeeding was also very sticky and uncomfortable at first. It was the middle of a very hot summer and milk would gush out whenever I fed. By around 12 weeks, the issues settled down and I adjusted to breastfeeding,” she said. “Some advice from the Australian Breastfeeding Association (ABA) helped me calm down my milk supply and my husband was very supportive. After that I found it straightforward. I fed to my baby’s cues and we breastfed as often as he needed to. I found breastfeeding easier second time round.”

“Breastfeeding provides so many benefits to babies and mums once you settle into it. Plus, it can be so convenient,” said MacDonald. “It is highly nutritious for babies and toddlers, and provides immunity and comfort in a physical and emotional form,” she said. “I read recently that Sudden Infant Death Syndrome (SIDS) has added breastfeeding to their list of things you can do to protect your baby.”

“My experience has been that breastfeeding helped me to shed the pregnancy kilos easily with no effort or stress. I’ve since learnt of so many other health benefits to the mother,” said MacDonald. “With breast cancer in my family, I’m thrilled to know that my breastfeeding has given me some extra protection,” she said.

“I have noticed both times I have been pregnant and given birth that as my children have begun to wean I have begun to put back on a little weight,” said MacDonald.  ”And although I have lost my baby weight easily after both my pregnancies, I do not believe that I am actually fit,” she said. “Lifting a 12 kilogram toddler gives me strength, but I do not get enough regular exercise to have stamina. I think it might be time for some dancing and yoga to increase my energy levels and fitness.”

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SHARING BALI FOR THE 2012 BALI PINK RIBBON CHALLENGE

December 12, 2011 By

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NEWS FEATURE:

During 2010, some 1.5 million people were diagnosed with breast cancer. The highest incidence rates were recorded in America, the United Kingdom, Australia and New Zealand.

Karen Willis, business partner at Sharing Bali, a health retreat located in Ubud, a town on the island of Bali, has joined Bali Pink Ribbon.

“Bali Pink Ribbon has only recently joined the international challenge of raising breast cancer awareness,” said Willis. “There is a long journey ahead here in Bali. However, by making donations and participating in the walk, we know that we have created retreats that not only help you with your fitness, but also make a difference.”

The 2012 Bali Pink Ribbon challenge retreats hosted by Sharing Bali will be run on May the 21st and 27th and are priced at $1650 per person. This fee includes all accommodation and meals over the duration of the retreat, and programs activities. As well as transfers to and from the retreat, entry fee, t-shirt, and memento for the Bali Pink Ribbon Walk, and the celebration festivities after the event. However, the fee does not cover the group dinner on May the 26th or the accommodation at the beach hotel for this night. $200 per guest will be donated to the Bali Pink Ribbon cause and Karen is also encouraging individual fundraising to increase the monies raised.

“The highest fundraiser will be rewarded with a deluxe hotel stay compliments of the Aston Bali Resort and Spa,” said Willis. “This prize includes 1 night stay at the Aston, in a deluxe room with a buffet breakfast for 2, and free use of the fitness centre and steam room.”

Karen has teamed up with Jo Sharp, owner of Sharp Moves retreats in Bali, and the women are in search of Bidadari Angels to help them in their endeavour.

“Jo and I have been very inspired by Bidadari, an ancient tale my husband, Wayan, described to me many years ago,” said Willis. “These women were beautiful, golden skinned, and spirited. They inspired happiness and the word “Bidadari” literally means angel. So, we are in search of Bidadari Angels out there to come and join us for a couple of weeks of fun filled, fat melting retreat that will be good for the body, mind, and soul.”

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AUSTRALIA COMMITTED TO INCREASING THE HEALTH AND LIVING CONDITONS OF THE EAST TIMORESE

September 23, 2011 By

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NEWS-IN-BRIEF:

AusAID, an Australian Government initiative will give East Timor AU$80.4 million in aid during 2011-2012. The funding aims to improve health and living conditions of the East Timorese, who live on USD$0.88 a day.

Rob Maylor, ex-military serviceman and author of SAS Sniper, served in Timor between 1999-2006. He witnessed poverty firsthand.

“Primitive is the word. It was completely ransacked. Buildings burned. Rubbish everywhere. Home was a UN tarp,” Maylor said.

Karen Finnin, physiotherapist, lived and worked in Timor from 2007-2010. Timor is developing she said.

“Small things are changing. Houses have power. Footpaths paved,” Finnin said. “Changes take time.”

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BABY BOOMERS CONTRIBUTE TO HEALTH AND FITNESS TRENDS

September 14, 2011 By
Baby Boomer cooling down.

Baby Boomers are shaping health and fitness trends. Source: iStock Images

EXPRESS NEWS LINK:
 
Tai Chi, Yoga, and weight training are big trends in the fitness world at present, and according to recent reports by professional health organisations, this is attributed to the fact that Baby Boomers are seeking to have their needs met. Jessica Belasco has the story.
 
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CALLING ALL HEALTH ROLE MODELS

September 14, 2011 By
Michelle Obama

Michelle Obama a Positive Role Model | Source: Sydney Morning Herald

EXPRESS NEWS LINK
 
America has Michelle Obama and Condoleezza Rice as health and fitness role models, but who does Australia have? Find out who represents Australia in the health and fitness stakes as a role model. Paula Goodyer has the story.
 
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MEDICAL COMMISSION PAPER SEEKS TO IMPROVE HEALTH OF YOUTHS

September 14, 2011 By
Youth and Fitness Commission's Focus

Young Adults are the Focus of the Medical Commission's Research Paper. Source: iStock Images

EXPRESS NEWS LINK:
A consensus statement that is classified as ‘unique’ has been published by the IOC Medical Commission in the United States. This paper defines the ‘consequences of inactivity’ and is aimed at improving ‘the health and fitness of young people globally’. The IOC Medical Commission has the story.
 
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ALTERNATIVES TO TRADITIONAL HEALTH AND FITNESS WORKOUTS ARE WORKING WONDERS

September 12, 2011 By
Running is a fitness alternative.

Running outside is one of the many alternatives students are electing to use as exercise. Source: Sara Hall | The Eastern Daily News

EXPRESS NEWS LINK:
Students in Chicago are staying fit by using alternative workouts rather than using those that are facilitated by traditional health and fitness centres. Megan Lusk has the story.
 
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