Health | 100 Tips

Energy boosting eating plan

Start the day off on the right note and follow through with this high energy diet plan by dietitian Sally-Anne Livock.

BREAKFAST

Breakfast is an essential start to the day. It kickstarts your metabolism after the overnight fast and provides a great opportunity to get some dairy and fibre into your day. By giving your body the right fuel every morning, you reduce the risk of weight gain by elevating your metabolic rate and lowering the tendency to snack inappropriately. Choose one of the following options.

Cold Breakfast

» ¾ cup high-fibre, low-GI cereal (e.g. All Bran, Guardian, cooked raw oats) with 200mL skim milk, topped with ½ sliced banana

» 2 x hi-fibre Weet-Bix with 200mL skim milk, topped with sliced fresh fruit

» 150g low-fat yoghurt topped with ⅓ cup rolled oats and blueberries

» 1 cup fresh fruit salad with 200g low-fat yoghurt

Hot Breakfast

» 1–2 poached eggs on 1 slice sourdough with mushrooms

» ½ cup baked beans on wholegrain toast

» ⅔ cup cooked porridge with 100mL skim milk, grated apple and cinnamon

» Omelette: 1–2 eggs, ¼ cup skim milk, 2 tablespoons grated reduced fat cheese with vegies such as capsicum, onion, spinach, mushrooms, tomato

»1 slice Burgen fruit toast topped with ricotta cheese and sliced pear

» Toasted English muffin with grilled cheese (40g) and tomato plus mushrooms

Never skip breakfast.
If you are not hungry in the morning, try reducing what you eat in the evenings or schedule exercise before breakfast.

NEXT: Lunch

LUNCH

Lunch should always include protein, a low-GI carbohydrate, plenty of vegetables and a little fat. Select one item from each column with a glass or two of water.

Examples:

» Chicken Sandwich: 50g chicken + 2 slices wholegrain bread + avocado + salad

» Tuna Salad: 1 tin tuna + ½ cup quinoa + sliced capsicum and baby spinach + crushed nuts

» Mountain bread + salmon + salad

» Toasted sandwich + ham + lots of salad

Café lunch?

» 2–3 small sushi rolls

» Order a sandwich or wrap on wholegrain bread without the butter, and with lots of salad

» Choose a warm salad with chicken, beef or lamb and lots of salad

NEXT: Snacks

SNACKS

Morning and afternoon tea inspiration:

» 1 piece of fruit such as a banana or an apple

» ½ cup unsalted, raw nuts

» 200g tub low-fat natural yoghurt with frozen berries

» 4 apricot halves and 4 almonds

» ½ punnet of strawberries

» 250ml skinny latte

» Homemade smoothie with low-fat milk, yoghurt and frozen berries

» 1 cup air-popped popcorn

» 175g tub of Nestle Forme yoghurt

» 1 John West 61g Tuna to Go Lemon & Cracked Pepper

» 10 sakata crackers with salsa

» Vegie sticks (carrot, celery, capsicum, snow peas, asparagus, cauliflower) with salsa

» Small 100cal muesli bar: Uncle Toby’s Bodywise or Be Natural bar

» 2 Ryvita or corn thins with slice of low-fat cheese and tomato

» 1 can of Weight Watchers minestrone soup

» 40 g mini tub light Philli with carrot and celery sticks

NEXT: Drinks

DRINKS

We need at least 1.5 to two litres (six to eight cups) of fluid a day, not including caffeine-containing beverages such as regular tea, coffee or cola. It is important to drink consistently across the day and remember if you are thirsty, you have waited too long between drinks.

Try having a drink before each meal and at snack times as it goes down easier on an empty stomach.

» Water (keep a water bottle with you)

» Try a squeeze of lemon or lime in cold or hot water

» Put a couple of pieces of cut-up fruit in a bottle of water in the fridge

» Try some plain mineral or soda water. You can add ¼ natural fruit juice or a squeeze of lemon/lime

» Herbal or green tea

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What is self-acceptance?

Want to know how to build your self-love muscle? Here's how to set the foundation of unconditional love for yourself.

Self-acceptance negates obsession with securing approval from others or your judgy self. In turn, you radiate confidence and positive energy that will fuel greater self-esteem and positive responses from others.

How to improve it

» Ask, don’t assume: “Stop trying to second-guess what others think of you and assume they like you until proven otherwise,” says Fuller. “Tell yourself that you don’t need approval in order to feel worthwhile – remind yourself that you are a valuable person for who you are.”

» Trade judgment for empathy: Talk to yourself with kindness and approval:

Old You: “I’m such an airhead.”

New You: “I wasn’t concentrating.”

Old You: “I look like a beached whale so I’m not wearing a bikini to the beach.”

New You: “One-piece swimsuits flatter my figure better and play up my breasts, so I wear them to the beach now.”

Old You: “I’ll never get the job, so why bother applying?”

New You: “I’m going to apply and even if I don’t get the job, I’ll get better at doing interviews.”

Old You: “He didn’t call back because I completely bored him.”

New You: “Clearly we didn’t connect well, so it’s a good thing he didn’t call back.”

Old You: “I’m such a klutz I’ll probably trip over when being a bridesmaid.”

New You: “I’m looking forward to being a bridesmaid and it’s flattering that my girlfriend wants me in that role and clearly thinks I will do a great job.”

NEXT: Discover ways to boost your self-esteem.

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Fat-burning HIIT workout

Get your heart rate pumping with the HIIT workout by Alexandra Kierdorf-Robinson from 360Health.

Head to our YouTube channel for more workout videos.

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Top ingredients for a well-balanced smoothie

Learn how to get your nutrient fix with these top smoothie ingredients.

The same criteria that govern optimal solid meals apply to liquid meals: fibrous carbs, lean protein, and a healthy fat source. ”A problem many people encounter is that they overload on the fruit, which will make the smoothie high in simple carbs, and lack the protein, so it doesn’t fill them up,” Robbie Clark warns.

Fruits

» Berries – blueberries, strawberries, raspberries, blackberries, etc.

» Banana

» Kiwi fruit

» Cherries (preferably sour/tart cherries)

» Pineapple

» Citrus fruits

» Mango

» Tomato

Vegetables (all are good, but these are top shelf):

» Green leafy vegetable – e.g. kale, spinach

» Beetroot

» Carrot

» Celery

» Cucumber

Protein

» Protein powder – preferably an organic WPI, pea or hemp protein. If you have severe food intolerances, you might best be suited to an organic brown rice protein, which is usually quite hypoallergenic.

» Greek or natural unsweetened yoghurt

Liquid (as a base)

» Dairy – skim or full cream milk (depending on your health goals and taste)

» Milk alternatives – almond, coconut, rice or other nut milks

» Coconut water

Healthy fats

» Avocado

» Nuts – e.g. almonds, walnuts, peanuts, pecans

» Nut butters – e.g. natural peanut or cashew nut butter

» Seeds – e.g. sunflower seeds, pumpkin seeds, linseeds, chia seeds, flaxseeds, LSA (linseed, sunflower seed and almond) mix

» Coconut – shredded, desiccated

» Coconut oil

Carbohydrate
boosters (low GI)

» Whole oats

» Raw muesli

» Bran

» Psyllium husk

Sweetener (if needed)

» Raw honey

» 100% maple syrup

» Organic coconut sugar

» Vanilla extract

Boosters (optional)

» Cinnamon

» Raw cacao powder

» Maca powder

» Matcha powder

» Ginger

» Turmeric

» Kefir

» Bee pollen

» Spirulina

NEXT: Here are four delicious smoothie recipes to add to your collection.

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Your very own skincare makeover

Detox your beauty cupboards with Victorian Cosmetic Institute's Lisa Brown’s edit of what to keep, what to cull and what to invest in now.

Cleanser

Why use it?: to gently nurture the skin while removing dirt, surface impurities and make-up.

Look for: a simple list of ingredients, including plant surfactants and cleansing agents such as kiwi and coconut sugar extract. Aloe vera, peppermint and cucumber will soothe and calm the skin and naturally maintain PH levels. For oily skins, opt for a deep cleanser with plant extracts to decongest the skin and remove impurities. Everyone else, stick to mild versions.

Avoid: stripping the skin of its natural oils, and creating nasty irritations and rashes. Avoid ingredients such as sodium lauryl sulphates (SLS), propylene glycol, isopropyl, mineral oils, synthetic colours and fragrances and parabens.

Still unsure? Compare some of your store-bought cleanser’s ingredient list to those of your household cleaning products – yep, scary.

Moisturiser

Why use it?: moisturisers have larger molecules that coat the service of the skin, acting as a sealant and stopping the skin from losing moisture. On the other hand, serum-based hydrators have the ingredients and delivery system to penetrate deeper into the skin, hydrating from within.

Look for: hyaluronic acid and vitamin B – a naturally occurring hydrator already found in our skin.

Avoid: using the wrong type of product. A very dry skin will either be lacking in lipids – which are oils – or lacking in hydration. An acne skin or an oily skin should opt for a hydrator rather than a moisturiser. An older skin – which is lipid and moisture dry – will often need both a hydrator and a moisturiser.

Exfoliator

Why use it?: to remove the dead skin cells that rest on the surface of the skin, making it look dull, dry and uneven.

Look for: chemical exfoliators with ingredients such as lactic acid, fruit enzyme and salicylic acid. These ingredients work to release the dead skin cells and dissolve and digest the dirt and sebum from the pores.

Avoid: over-exfoliating, as it disrupts natural cell turnover and can lead to irritation, skin sensitivity and broken capillaries. Physical exfoliators that use micro beads, refined shells from fruit pips or other grains are too abrasive for the face.

Make-up

Why use it?: well, you don’t have to, but if you do, make sure it’s a natural extension of your healthy skincare regimen – after all, it sits on your skin for eight hours of the day!

Look for: mineral make-ups that are rich in vitamin A, B and E and have a built-in sunscreen.

Avoid: make-ups containing parabens, fragrances, binders and synthetic dyes. Dimethicone is a silicone often used in make-up to help the skin feel silky and to reduce the appearance of fine lines. While it may look great, it can congest the pores and be really damaging. Make-up brands also use talc as a filler, blocking pores and causing congestion.

NEXT: Looking for more beauty tips? Head to our beauty section.

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Medicine ball workout

Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone.

Images by Dave Laus.

Complete this routine as a timed circuit or do five rounds (20 reps each exercise).

The gist:

A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.

Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility.

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list:

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week's progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3:

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times.

For Week 4:

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times.

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.

Hit NEXT for the workout

1. Ball crunch with medicine ball throw

Core, abs, shoulders

Lie flat on your back holding a medicine ball at chest level. Lift your shoulders off the floor and crunch. Once at the top of your crunch, throw the medicine ball forward to someone standing in front of you, or against a wall. Catch the ball on the bounce back, roll back down to starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Alternating push-up

2. Alternating push-up on a medicine ball

Core, chest

Position yourself in a push-up position, placing one hand on top of the medicine ball and the other hand on the floor, slightly wider than shoulder-width. The arm that has the hand on the ball should be slightly bent. Perform a push-up by lowering your body down. As you straighten up, rapidly roll the ball under your body to the other hand, then perform another push-up again. Repeat this sequence for as many as you can in the recommended amount of work time.

NEXT: Glute bridge

3. Glute bridge on medicine ball

Glutes, Hamstrings

Lie flat on your back and place both heels on top of the medicine ball. Push your heels down through the medicine ball and raise your hips up to a bridge position. Lower your hips back down to the starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Ball slams

4. Ball slams

Core, Shoulder, Back

Stand with your knees slightly bent and hold a medicine ball overhead, with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Retrieve the ball and repeat as many times as you can in the recommended amount of work time.

NEXT: Lunges and overhead press

5. Lunge and overhead press

Lower body, glutes, shoulders, arms

Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands. Lunge forward by taking a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot. Return to starting position, then lift the medicine ball straight over your head. Repeat the movement with your left foot. Repeat the entire sequence for as many reps as you can in the recommended amount of work time.

NEXT: Squats

6. Squat

Lower body, glutes, quads, shoulders

Stand with your knees slightly bent and hold a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position. Repeat and complete as many as you can in the recommended amount of work time.

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Medicine ball workout

Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone.

Images by Dave Laus.

Complete this routine as a timed circuit or do five rounds (20 reps each exercise).

The gist:

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list:

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3:

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times.

For Week 4:

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times.

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.

Hit NEXT for the workout

1. Ball crunch with medicine ball throw

Core, abs, shoulders

NEXT: Alternating push-up

2. Alternating push-up on a medicine ball

Core, chest

NEXT: Glute bridge

3. Glute bridge on medicine ball

Glutes, Hamstrings

NEXT: Ball slams

4. Ball slams

Core, Shoulder, Back

NEXT: Lunges and overhead press

5. Lunge and overhead press

Lower body, glutes, shoulders, arms

NEXT: Squats

6. Squat

Lower body, glutes, quads, shoulders

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Television presenter Rachael Finch shares her beauty secrets

We catch up with owner of Body of Dance and TV presenter Rachel Finch about her exclusive insight into her beauty routines, make-up and tricks.

ON LOOKING CAMERA READY

When I nourish my body with good food, exercise and take time to be mindful, I don't feel any pressure to be ‘camera ready’. I like to wake up every day feeling 100 per cent because I like the way it feels – not because I’m about to spend the day in the spotlight. Creating my online dance program B.O.D (Body of Dance) has been all about that concept of feeling good: dance has become a huge part of my life and it’s such a fun way to stay fit and create something special for myself.

Like anyone I still have bad days. I get breakouts or dark circles. But I have learnt to be comfortable in my skin no matter what, so I accept the challenges and instead focus on getting into bed earlier that night or including more vegetables in my meals.

ON MISCONCEPTIONS

There’s certainly a time and place to be glamorous and it’s special when I get to dress up for red carpet events. But it’s not how I am all the time – the other 90 per cent of my life is all about working on my inner glow, and making the right lifestyle decisions to look and feel amazing.

ON BEAUTY ROUTINES

As soon as I wake, I drink a glass of warm lemon water with a tablespoon of apple cider vinegar. I cleanse my skin, apply a serum and finish with a moisturiser, and at night I also use a toner. Two nights a week I exfoliate and I pick one night to put on a hydrating facemask. I always take my make-up off as soon as I get home from work to let my skin breathe.

ON HAIR

Once every six weeks or so I get a cut and colour from Monique at QUE Colour Salon in Darlinghurst. She’s been looking after me for about seven years now and we enjoy experimenting with new shades depending on the season. I try to get a treatment every one to two weeks to maintain hydration and colour intensity, and I try not to wash my hair every night so that it gets a rest from all the products and can produce its natural oils.

ON MAKE-UP

I’m all about natural and glowing skin. I usually leave the house wearing a pressed powder, mascara and a good lip balm. I may use a little concealer on days my daughter Violet hasn’t slept well!

For overall health and glowing skin I love to use bee pollen, purchased from the health food store in granule form, and apple cider vinegar in my diet. Boots Laboratories Serum 7 Day Cream, Ultraceuticals B2 Serum and Colour Theory Define Mascara are some of my go-tos. I use coconut oil as a body moisturizer, especially in winter.

ON TRENDS

I’m loving that current trends have been leaning toward dewy, fresh skin and using minimal products to create natural looks. I don’t like using too much make-up and I love seeing the natural beauty shine through in every woman.

I cringe at the heavy contouring trend I used to partake in, and before hair straighteners existed I used a clothes iron to straighten my hair! I don’t even want to think about how much damage that did.

ON TRICKS AND TIPS

I use an old toothbrush to brush my eyebrows and put a little wax on the brush to set the hair in place. Using a highlighter on your cheeks and on the top of your nose is a great way to brighten your face. Also, let your

eyebrows grow and flourish. Don’t pluck or wax them too much – let them create their natural shape around your eye.

ON BEAUTY LIFESTYLES

A huge percentage of your look will depend on your lifestyle. Lack of exercise, a poor sleep, poor nutrition, stress and lack of hydration all contribute to tired and dull skin. I notice a huge difference when I actively work on all of these factors.

ON TRUE BEAUTY

I feel beautiful when I fill my body with wholesome foods and take the time to do things for myself like exercise and meditate. The most beautiful people are those who don’t look elsewhere for approval or satisfaction, and are truly confident in who they are.

NEXT: Discover the importance of sleep and why lack of sleep kills your beauty buzz.

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Core blast with Tiffiny Hall

Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.

GEAR: none!

GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)

1. V-snap to push-up with a sexy roll

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor.

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap!

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn.

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

2. Plank butt kicks

This move not only builds strength through the core, but by adding the butt kicks you’re getting a hit of cardio. You can see why this is one of my faves!

» Start in a planking position on your forearms and elbows, butt down and hips up.

» Your body should form a straight line from shoulders to ankles like, well, a plank.

» Engage your core by sucking your belly button into your spine. If you’re on struggle street, don’t drop your hips or arch your back, simply push your butt up to the sky.

» Hold and add the special ingredient: butt kicks! One leg at a time, bring your foot up to your butt, kick it, then lower your foot back to the ground. Alternate legs, go as fast as you can, but don’t lose that planking form!

3. Guard sit-up with jab, cross punches

This is the ab-solute best move for strengthening your core, while the cross body punches work the oblique muscles too. And you know what they say (well, what I say at least), tight obliques will cinch in that waist – like a belt.

» Start on your back with your feet together (heels touching), tucked up towards your butt and your knees pointing to the side – like a butterfly.

» Keeping your guard up to your chin, perform a sit-up. As your shoulders pass over your hips, reach one arm across your body in a punch, then the other arm.

» Curl your spine back down to the floor, making sure you keep your belly button pulled into your spine.

4. Round-the-world guard sit-ups

We use this one in taekwondo for ground self-defence, but it’s an awesome ab/cardio workout too – who knew! Make sure you keep your belly button stapled to your spine to engage the core. And no cheating! That means hands kept firm in guard position rather than using them for momentum.

» Lie on your back with your guard up and raise your knees up to your chest.

» Lift your hips and lead with your butt to pivot your hips to one side.

» Continue to lift your hips, pivot your butt to the side and crunch the abs in a circular motion so that you wind around. And don’t forget to breathe (exhale as you crunch)!

» Complete one 360-degree round of these, then onto anticlockwise.

5. High knees with boxing oblique twists

Twisting through the trunk helps to slim the waist and work the core and obliques so you achieve beautiful curves through the midsection, while high knees make this move cardio – so you strengthen your abs while burning belly fat. Win, win!

» Hands in a guard position, snug under your chin, elbows pointing to your hips and your forearms facing the front. Run on the spot, lifting your knees up high to your belly button.

» Now, add in upper-body twists side to side so your elbow meets the opposite knee.

Remember: knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core. Now lift those knees soldier, high like your heart rate!

NEXT: Looking for more high-intensity workouts? Try this gym free workout today.

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Zucchini tortilla with fresh salad recipe

Feeding for a fresh, light lunch that's vegetarian friendly? This versatile zucchini salad ticks all boxes and is perfect for breakfast, lunch or dinner.

Ingredients

2 zucchini, grated and excess water squeezed out
½ cup finely grated parmesan
1 large egg, beaten
1/2 cup wholemeal spelt flour (or gluten-free flour)
salt and pepper, to taste
2 tsp pine nuts
75 g rocket leaves
1 tsp capers, finely chopped
1 tsp lemon juice
150 g cherry tomatoes, cut in half
30 g parmesan cheese, shaved
¼ cup basil leaves

Method

Preheat oven to 200°C and line two baking trays with baking paper.

In a large mixing bowl, combine well-squeezed zucchini with finely grated parmesan, egg, flour and season with salt and pepper.

With the back of a spoon, evenly spread mixture into two circles on prepared trays. Bake for 25 minutes, until golden.

Meanwhile, place pine nuts on a baking tray, place in the oven and bake for 3–5 minutes, until golden, then set aside.

In a medium bowl, toss rocket with lemon juice and capers and scatter over pizzas. Top with tomatoes, shaved parmesan, basil leaves and toasted pine nuts. Season to your liking and serve.

Recipe by Tiffiny Hall.

NEXT: Looking for more healthy recipes? Try Tiffiny's weekend fruit toast for a delicious breakfast.

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Pages

barre

Energy boosting eating plan

What is self-acceptance?

Fat-burning HIIT workout

Top ingredients for a well-balanced smoothie

Your very own skincare makeover

Medicine ball workout

Medicine ball workout

Television presenter Rachael Finch shares her beauty secrets

Core blast with Tiffiny Hall

Zucchini tortilla with fresh salad recipe