Day 2:
I woke up on Tuesday hankering for my morning shake - they say anything tastes good when you’re hungry.

It was a cray-cray day full of meetings and I thought that being busy would help distract the hunger. Turns out it doesn’t and the headaches worsened. During a handover I had a colleague of mine tell me I looked ‘overwhelmed’ with information… Hmmm no, I thought, I’m was just completely carb-deprived and struggling to stay focused. No doubt I looked like a Whitewalker from Game of Thrones

Dinner was a repeat of the night before (steak and ratatouille) but I could only eat ⅓ of what I usually would have. The stomach shrinking had begun! The headache still lingered and drained me so bad, I didn’t make it to Pilates that night. Instead I crawled in bed super early and called it a night.

Reflection: No matter how busy you are, starvation still wins.

Day 3:
The shake was starting to haunt me so Wednesday morning I bypassed it and opted for my fruit and yoghurt for breakfast. Knowing lunch was going to be late, I panicked and drank it anyway. The last thing I wanted to be doing was driving past a golden arch and losing your mind over your next meal. The other amazing thing was the headache had gone! I felt normal, clearer (hello!) and happier that the numbing pressure across my hairline had disappeared. They say that it takes three days before the side effects of ketosis subsides and the experts were spot on. Except the hunger still persisted and never really went away.

It was this day that really opened my eyes to those pesky habits you do, without knowing you do it. Those subconscious, throw away actions you barely register you’re doing but ultimately can make all the difference when its comes to health. And I’m talking about non-hungry eating. At my private practice, after I finish my clients I always go down and see the receptionists who always has a stash of cakes/biscuits/slice/crackers sitting in their office. Like clockwork, I would always walk in and head straight to the desk, pinch a chocolate cupcake and catch up on the weekly news. Except for this day when it hit me like a two tonne brick. How often do I do this in a week? Probably a lot - and it took the power of mindfulness (and Optifast) to become aware of this type of sneaky behaviours. Debriefing to Deb the receptionist, she stated that they’re faced with that situation day after day and needing to overcome the umpteenth reasons we blindlessly eat; to make the day go faster, bad mood, cold weather - because it’s there.

Reflection: Most people resent having restrictions put on them when it comes to food, however for me it highlighted how much extra crap I had been consuming just for the sake of it. Pow - mindfulness wins again!

Day 4 & 5:
These couple of days were definitely more manageable. The routine was set and physically I was feeling alright. There was, however one occasional that showed me how important it is to keep your guard up.  I was at the local pub after work for a colleagues farewell drinks and hadn’t expected to stay as late as I did. I hadn’t made time for my afternoon snack which meant I then sat and stared at a bowl of hot chips and garlic bread for two and a half hours, drinking my soda water and feeling very very hungry. The drive home was again almost unbearable and I actually ended up buying a quarter charcoal chicken (no skin of course) and whipping up a very basic salad - not the best choice but that’s what happens when you’re not prepared as you should be.

By Friday night I was ready to move back to my old patterns of eating and was quite glad to wake up to my usual two slices of toast for breakfast on Saturday morning.

Reflection: Be prepared. Be always prepared.
~~~~~~~~~~~~~~~~~~~~~~

Summary:

I know I really only experienced a tiny glimpse of what it’s like to implement a VLCD, I do feel I gained an insight into what it takes to commit and ‘stick’ to a prescribed diet.

Dieting principles has never been my line of intervention and as my mission statement reflects, I truly believe “its about eating well and not necessarily less.” Put unprocessed, whole foods into your body and you’ll not only give it everything it needs but also satisfy the social and emotional side we crave so much. In regards to the low carb theory, it didn’t work for me and that awful, nagging feeling of emptiness was just not worth it when I want to pack so much into my day. I can see how it may work for some people and if they feel that amazing reducing their carbs, then I wholeheartedly support it. But if it eats you up (excuse the pun) like it did to me, then I think it’s not worth it in the long run. Life’s too short and we have too much good food to put yourself through that. Dish up a smaller amount on your plate and then everyone’s happy.

Why do I need to avoid cheese and deli meats?
Despite my own mother not excluding these foods whilst pregnant with me, many of us know now that during pregnancy it is recommended to avoid soft cheeses, deli meats (ham, salami, cooked chicken), salad bars, raw egg and soft serve ice cream - but why?

The main reason for avoiding these types of food is due to the high risk of food poisoning. Listeria is a bacteria that is found in some foods and can be passed onto the baby and cause premature birth, miscarriage or damage as the baby’s immune system is not strong enough to fight off the infection. The risk remains throughout the whole pregnancy so its important to be strict about this.

On top of this, safe food handling is also so, so important. Make sure foods are stored, thawed, cooked (above 60℃ for hot foods, less than 5℃ for cold foods) and reheated appropriately (above 74℃ for more than 2 minutes) and hands and utensils are washed thoroughly to avoid cross contamination.

Click here if you want to know more about the in’s and out’s of food handling.


Sugar Sweet; 26 week screening for diabetes
Gestational diabetes is a condition very much like Type 2 Diabetes, however is caused due to hormone changes during pregnancy. Many women I see say that they are terrified of being diagnosed or even getting the test done, however it is vital to find out especially if there is a history within your family. Gestational diabetes that is not picked up or poorly managed will result in a bigger baby that can lead to a complicated delivery for mum. All women should be screened at 26 weeks with a glucose tolerance test to ensure they don’t have high blood sugar levels and if a diagnosis is made, there is lots of support available from your  GP,  midwife, dietitian and Endocrinologist to keep both mother and baby fit and healthy.


Do I avoid all fish?
Fish is a really lean source of protein and aiming to eat two servings of fish per week can be healthy for mum and baby. Coldwater fish in particular contains lots of omega-3 fatty acids, which help with your baby's brain development and vision.

What you need to avoid is fish high in mercury, such as swordfish, shark, deep sea perch and king mackerel as high levels of mercury can cross the placenta and inhibit the development of baby’s nervous system. Salmon, shrimp, and canned tuna are better choices but not everyday.

Make sure you also skip any raw fish too, including sushi or sashimi as raw fish is more likely than cooked fish to contain parasites and bacteria that can be harmful to baby’s growth and wellbeing.

Eating for Two
Are you helping yourself to seconds of potato salad or giving into that ice cream craving EVERY night? Not so fast. Yes, you are eating for two -- but that doesn't mean two adult-sized servings are necessary.

The average woman with a normal weight pre-pregnancy needs only about 720 kilojoules (or 300 calories) extra per day to promote her baby's growth, according to the Australian Guide to Healthy Eating (AGHE). That's roughly the equivalent to a glass of skim milk and a piece of fruit! The table below provides a guideline to how much weight women should gain during their whole pregnancy, based on pre-pregnancy weight status.

If your pre-pregnancy BMI* was...         |       You should gain…..

Less than BMI 18.5 kg/m2                            |          12.5-18 kg

BMI 18.5-24.9 kg/m2                                      |            11.5-16 kg

BMI 25-29.9 kg/m2                                          |             7-11.5 kg

BMI more than 30 kg/m2                               |              7-9 kg

Reference: Queensland Health “Healthy Eating during Pregnancy” 
* BMI is calculated by dividing your weight by your height squared (in metres)

 
Boosting iron and iodine
During pregnancy, both iron and iodine requirements increase to help the body ensure it has enough for both mum and bub. Iron is necessary for making red cells in both mum and baby and helps to carry oxygen in the blood. Many women can become anaemic in the first trimester so its essential iron rich sources such as lean red meat, leafy green vegetables, legumes and fortified cereals are eaten regularly. Adding a source of vitamin C whilst consuming high iron foods can boost the absorption but avoid pairing caffeine and high calcium sources with iron foods as this blocks iron absorption.

Iodine requirements also increase during pregnancy as this is a vital nutrient for baby’s growth and brain development. Iodine is found in fruit and vegetables, seafood, eggs and iodised salt as well as bread (as it is now mandatory to use iodised salt in bread production). If you think you may not be getting enough, speak to your GP or dietitian to check.


For more information, check out the AGHE for pregnancy.

 ** With all medical and health issues, it's imperative to consult your doctor or dietitian for tailored advice regarding your personal situation before commencing any changes. This article is written to inform and like anything, a balanced diet and regular activity is important to maintain health and well being. 

I read an interesting article titled ‘Great debate: Vegan vs Ethicurean’ in Timeout’s Melbourne magazine a few months ago. The article defines ethicureans as being all about locally grown produce and ethically sourced meat, eggs and dairy. Although not a formal definition, there seems to be an underlying support for this lifestyle choice and there are many cookbooks and restaurants that promote ‘ethicurean’ culture. Reflecting on the many conversations I have had with colleagues and family of late, this sums us up beautifully. We want to eat locally sourced produce (and I mean really local, not just what the label or butcher tells you) that is ethically and environmentally grown in an effort to make our mark on reducing agricultural and climate impact on the planet. It also represents our want to support local businesses and ensure the food is consumed in its best state of quality.

Ultimately, it’s up to us as consumers which can influence what’s put on the shelf; we all know supply equals demand. I’m lucky enough to live and work near the Yarra Valley, one of Melbourne’s food bowls, which has enabled me to source out local knowledge of where and what’s best in the area. I’m still not perfect but I believe it's a small step which can lead to bigger circles of change.

There is also another great campaign that for those like me who still love to eat meat but stand in a bucket of ethical pickles - the Meat-free Mondays campaign encourages everyone to have at least one meat-free day of the week. The campaign started in the UK but now runs globally and it’s aims are to:

1. Help the planet
   
   
2. Be healthy and happy
   
   
3. Save the pennies
   
   
4. Think of the animals

If you’re in the same boat as me and concerned about our meat consumption, I encourage you to create a ripple effect by starting a conversation about being an ethicurean (or vegetarian/vegan/pescatarian) and consider changing the way you eat and shop.

** With all medical and health issues, it's imperative to consult your doctor or dietitian for tailored advice regarding your personal situation before commencing any changes. This article is written to inform and like anything, a balanced diet and regular activity is important to maintain health and well being. 

SEASIDE SPRAY
olive oil
dijon mustard
garlic
baby capers
lemon juice
S&P, to season

how: mix together, drizzle on cooked vegetables
Goes with: asparagus, spinach, silver beet, cauliflower, green salad, 
broccoli, green beans, squash, zucchini

MOROCCAN ROLL
olive oil
fennel seeds
chilli flakes

how: toss vegetables in oil and sprinkle with fennel seeds and chilli flakes. bake.
Goes with: potato, sweet potato, pumpkin, parsnip, carrot

Most Australian’s aren’t too familiar with legumes, except for the fact they make you ‘windy’. However, legumes provide such an array of nutrients I almost class them in the super food category. Here’s a little introduction to what I call the ‘vegetarian’s meat’ (which all non-vegetarians can benefit from anyway!)

Legumes are the seed or pods from the leguminous plants and include commonly known types such as borlotti, red kidney, cannellini, soya, black, Haricot (navy) and mung beans, chickpeas, split peas, peanuts and lentils. They come in both dried and canned forms and are used across the world in many countries; think Indian dhal, Mexican beans, Miso soup, tofu, baked beans.

Legumes are rich in protein due to their ability to make amino acids through converting atmospheric nitrogen into its root nodules. They are also high in calcium, iron, magnesium, folate, zinc, phosphorous, potassium, riboflavin, Vitamin B6, and thiamine that all assist with energy conversion and body rebuilding processes in the body. This group of foods are also notoriously known for their ridiculous amounts of fibre. Half a cup of cooked legumes provides an amazing 6g of fibre towards your daily total of 30g!! (an apple provides about 3g).

The best part about legumes is that they are cheap and readily available and are so easy to add into dishes. Here are a few of my suggestions on boosting protein and fibre, while saving a bit in the hip pocket.

Bolognese Sauce: Substitute 250g mince for 400g of canned red kidney beans (rinsed and drained). By the time the meat and beans break down, no one really can tell the difference (especially the kids!). You’ve also just saved yourself a few pennies whilst lowering the fat content of your sauce.

Pumpkin Soup: Add a can of chickpeas towards the last 5 minutes of cooking your pumpkin soup and blitz until smooth. It adds a lovely nutty flavour and tends to thicken your soup to a rich and creamy texture.

Stews/Casseroles: Throw in lentils as once they break down, they help to thicken up your dish. Brown lentils tend to stay in tact whilst red and yellow breakdown more easily.

Salads: There are some lovely and simple bean or chickpea recipes that are great for barbeques. Try an Italian mixed bean salad, roast pumpkin, spinach and chickpea salad or a black bean and Quinoa salad.

Breakfast: Don’t forget good ol' baked beans on toast for a great start to the day. If you’re not a fan of the canned variety, make your own using some garlic, canned tomatoes and herbs (oregano, basil). 

 
WARNING: To avoid the excess bloating and flatulence, pre-soak all dried legumes overnight. Always rinse and drain before using in cooking. If you’re new to legumes, start by introducing small amounts and increase over time. Too much at once will only end in… you get the picture.

More info? http://www.glnc.org.au/legumes/


[Imagery sources: Carla Johnson - Dietitian Pinterest pinboard]

SAMBAL LOVIN'
olive oil
chilli sambal
chopped garlic
flaked almonds

how: heat oil and garlic in pan, add sambal and almonds and sauté briefly. add blanched vegetables and toss to coat.
Goes with: green beans, broccoli, asparagus, capsicum, zucchini

MUSTARD CLOUD
dijon mustard
olive oil
lemon juice
flaked almonds
S&P, to season

how: mix all together and drizzle over cooked vegetables
Goes with: spinach, green beans, broccoli, broccolini, asparagus, snow peas, zucchini, squash

With the weight statistics (still) on the rise, research is showing that generations to come will suffer the most regarding their health. Some part of this is due to the fact that many of us Generation Y and Z'ers aren't sure how to navigate the kitchen past the heat 'n' go meals from the freezer. Sure enough we work harder and longer hours, need to look after active children, walk the dog, go to the gym, hang out the washing but is it good enough to put food, our fuel to survive, at the bottom of the list and opt for something out of a packet?

The other issue too is that many people feel they don't have the confidence or knowledge to cook a meal from scratch and unfortunately, I think that's due to the loss of trans-generational learnings (parents teaching and encouraging their children to learn in the kitchen) and non-compulsory home economics subjects at school, not to mention the mammoth of TV shows and gourmet reviews that make us feel we need to be Australia's next top chef!

Don't despair, you can sharpen your knife in the kitchen with these 5 tips.

1. Just have a go
The only way to learn is to just jump in the deep end and try. Most likely it won't be perfect, but at least you get the idea of what works and doesn't work. 

2. Think tasty, not gourmet
Save the fine dining for the restaurants, and aim to put a tasty meal together using different spices and herbs. It's a amazing how a meal can transform just by adding 1-2 seasonings. Every shop, aim to buy one new spice or herb off the rack and slowly you'll build your own spice market.

• Moroccan - cumin, fennel, paprika
  
• Italian- oregano, basil, Italian mixed herbs
  
• Chinese- five spice, chilli flakes, ginger, star anise
  
• Curries- roasted curry powder, cinnamon, cardamom pods, chilli powder
• Traditional- thyme, rosemary, tarragon
  

3. Gather some inspiration
Cook books are not just for coffee tables! Invest in some cook books that you feel comfortable in reading and that don't contain ingredients required from the other side of the globe. I love the Australian's Women's Weekly books, Stephanie Alexander's kitchen garden companion, Healthy Food Guide (www.healthyfoodguide.com.au) magazine and Donna Hay's 'simple essential' collection.

4. Aim for 1 new recipe a week
Pick a night or day when you have some time and set aside a recipe you wish to try. Make sure you read it thoroughly, gather all your ingredients and gage how much time you'll need- then add an extra half hour (I never can chop as quick as I think I can). 

5. Keep your favourites safe
Start a recipe folder (or clearly tag the recipe) so you can pull out a favourite or 'fail proof' at anytime. The worst is knowing you have a great dish up your sleeve but you can't find the master plan... 

Be bold and be adventurous... It beats eating frozen lasagna that tastes like rubber.

Carla is a contributing lifestyle editor for She is, Sarah Jane | Fashion, Beauty & Lifestyle Blogger
As posted on www.sheissarahjane.com.au 

Everyone loves a little sunshine in their lives- it puts smiles on faces, children spend more time outdoors and it reminds me of eating ice cream. But have you ever stopped to think about how essential the sun is to our well being?

Vitamin D, although technically not a vitamin, is a pro-hormone that helps to absorb and balance our levels of calcium in our body. However vitamin D, or more so the lack of, has been a hot topic in both the medical and nutrition world.

Where do we get vitamin D? 
The best source of vitamin D is through the sun. We also consume dietary sources through oily fish (salmon, tuna, mackerel), eggs,  and fortified foods like dairy spreads, orange juice and cereals however dietary vitamin D is not enough to meet our needs.

What is vitamin D deficiency?
It seems everyone is vitamin D deficient these days largely due to the amount of time most Australians spend indoors as well as a greater awareness in testing of levels that is identifying more people at risk. However apart from poor bone health, I began thinking about whether there were any other impacts of vitamin D deficiency; many of my clients wishing to lose weight seem to have the 'lack lustre' status and I wondered whether there was a link.

I had to consult my very first (and dusty) nutrition textbook to understand the basic role of vitamin D in the body. It's a complex system of conversions but put simply, the UVB rays from the sun activates vitamin D3 in the skin and/or, we eat sources of vitamin D in foods and supplements. The liver converts both D3 and D2 to another form of vitamin D (1-25OH) which is further processed again in the kidneys, which influences our cells to absorb more calcium and phosphate in the intestines and bones. 

It turns out there is lots of research about the strong link between vitamin D deficiency and chronic conditions such as diabetes, cancer, heart disease, multiple sclerosis and depression. Another interesting thing to note from studies is that if vitamin D levels increase in the body, insulin resistance decreases, allowing our body's fuel system to work efficiently and effectively. Insulin resistance is the main glitch that occurs in conditions such as metabolic syndrome, diabetes and polycystic ovary syndrome where excess insulin is released to compensate for poor glucose use in the muscle. The bummer about high insulin levels is that it promotes fat storage.  So if vitamin D levels are returned to normal, I wonder if this just may help those battling to move some inches?

Although it's not as simple as this, it may be one small thing that just ensures we have ourselves covered for healthy bones and healthy metabolism. Spending a little extra time in low risk sunshine (before 10am and after 2pm) or taking a supplement (through the advice of your doctor or dietitian) may just help with more vitamin D in the body which may help with reducing the risk of developing other conditions.

I prefer the idea of getting outside and enjoying your morning coffee on the back porch or rolling up your sleeves when hanging out the washing (there's nothing healthy about a tan!). But there is nothing better than that strong kick of endorphins and euphoria when those warm rays bathe down on your face on a sunny day...

** With all medical and health issues, it's imperative to consult your doctor or dietitian for tailored advice regarding your personal situation before commencing any changes. This article is written to inform and like anything, a balanced diet and regular activity is important to maintain health and well being.