Category: Other

July 22, 2011 Suzie

Ever notice how music has such an impact on your mood?

I have my own personal collection of mood enhancers – playlists. I have different music for different occasions.

There are so many songs I love, but to keep it short here are my top faves:

When I want to chill out – What a wonderful world by Louis Armstrong

When I want to be sad (yes I said that, sometimes a woman just likes a good cry) – I don’t believe youby Pink

When I want to get pumped up and feel confident –Crazy in love by Beyonce, it’s been the one for many years, never fails to get you feeling good and sometimes if the occasion calls for it strutting your stuff

The song guaranteed to put a smile on my face – The way you make me feel by Michael Jackson

When I don’t feel like exercising – I want you to want me by Chris Issak (I love cycling to this song, high intensity intervals in the chorus woohoo!)

When I want to be angry (yes when you’re frustrated and just WANT to be angry) – Helena (so long and good night)– My Chemical Romance.

And the ultimate song to get you crazy. I am talking head banging, body throwing, jumping up and down like you have springs in your feet. The adrenaline rushes and is my ultimate sprint song that I schedule right near the finish of a fun run, it gives me that last bit of OOOOOMMMMFFF to get my hurting body across the finish line. Parlez-vous-francais -by Art vs. Science.  In fact as I was writing this blog and listening to the chosen songs, I put it on and couldn’t help but go a little nutty.  You can honestly jump and bounce throughout the entire song.

I thought i’d share with you my crazy song, be sure to turn it up loud, get up off your seat and give the jumping around a go. I included the video clip in case you wanted to watch and felt like a bit of a giggle!

httpv://www.youtube.com/watch?v=XRZ-jLOrFfk

Considering the effect music has on your moods and emotion, if you think about it you have the power to change your state of mind. Should you find yourself stressed, sad or needing a pick me up, why suffer through it, without sounding too lame – why don’t you change the channel ?

In my book Empower – Lifestyle Upgrade we go through what I call Your life’s Soundtrack. How to use music to benefit your health.

What are your songs?

 

July 20, 2011 Suzie

Here’s a little video which explains my eBook Empower – Lifestyle Upgrade.

What it’s about

Why i wrote it

How it can help you 🙂

 

httpv://www.youtube.com/watch?v=-BvYZAkB5nE

Want more? click here

July 13, 2011 Suzie

 

I was at a conference recently and I had somewhat of an epiphany when it came to break time.

When I arrived at the conference there was a lovely set up of beverages and toast as it was early morning. I was early and knew nobody so I wandered over to the buffet area and got myself a glass of orange juice and sat down trying to strike up a conversation with other ‘loners’. I finished my glass of orange juice and I thought ‘yum juice’….. I don’t drink juice.

At morning tea time the masses formed a queue for  snacks, there was scones galore with cream and jam. I got myself a scone and another glass of juice. As I rushed to get it finished and back to my seat I thought, why did I have another glass of juice, why did I opt for the scone when there was a big bowl of fruit? Because others were doing it? Because it was there?

At lunch there was an array of wraps and salads, I chose the healthiest wrap I could find packed with salad and got myself a drink of water this time.

I sat quietly and took myself on a trip down memory lane the theme was buffets. I thought about myself and how I act in these buffet type situations.  Just as an example that day I had 2 glasses of juice and a scone. I never drink juice yet when I was put in a situation of many choices in endless amounts I opted for the sugary ‘treat’ option.  I thought about functions I had been too when you just go down the buffet style  line up and keep contributing to your plate even though your  plate is seriously overcrowded. Is it because you don’t know what’s at the end of the table you want to make sure you don’t miss out on anything?

I am even worse at buffet breakfast situations. I must confess something to you… I love breakfast and all things breakfast food, I am a breakfast food junkie. Years ago I would eat cereal any time of day I felt like, sometimes for dinner. When I am on holidays and am in a buffet breakfast situation I go a bit nutty.  I’m just filling up now so i’m right for the day, i’ll have a small lunch I tell myself. I overload on the cereal and drink juice, watch out if it’s a hot buffet breakfast and then it’s on with the bacon and egg toast sandwiches. Luckily the size of my stomach isn’t big enough for my eyes.

Why do I lose control? I guess I have a few thoughts about that.

1. It’s a novelty, I am presented with things I don’t usually have.

2. I sometimes get this ‘make the most of it’ attitude, I don’t want to miss out, and in some situations I even think ‘get what you paid for’ (which is a MAJOR problem in buffet situations, just because its $30 all you can eat doesn’t mean eat like an starved animal)

3. I don’t pay attention to the consequences of what I am eating, sometimes it is as if the calories don’t exist which is an extraordinarily stupid idea that goes through my head. I clearly don’t pay attention to exactly what I am eating.

The day of the conference I started to pay attention to what I was doing. I had the healthy wrap with salad because I didn’t bring my own lunch. I opted for water instead, and watched as people piled more and more food on their plate and wondered what their story was.

When it came to afternoon break I stayed in the conference room, I decided to take the temptation away. I didn’t NEED anything from that buffet I had some raw nuts in my bag and ate those, drank from my own water bottle which I try to bring everywhere and did some stretches at the back of the room.

At parties lately I have been trying to do something new. I don’t eat everything that everyone is. I am trying to politely say no to more things like bread rolls with dinner and pre dinner pastries and snacks, things that I would previously eat not thinking too much about.  I have found out that i am not missing out on anything and I usually feel better at the end of the night than others.

I can’t say I will never be tempted and go into ‘automatic buffet eater’ style again. But I think  the point that I made to myself at the conference is that I have got to actually THINK about what i’m doing and ask myself ‘would I normally eat this? Will this do anything positive for me?’

Be careful not to fall into the same traps. Remember you don’t have to eat it because it’s there, always be prepared and have a healthy snack as a backup and the most important thing – the calories count!

May our plates be filled sensibly and our stomachs remain flat and satisfied.

 

 

July 11, 2011 Suzie

Now i’m not the best cook. I’m not too confident with how to use flavours and how to ‘be creative’ in the kitchen. The below recipe is one i have fine tuned, it started with noodles and just prawns and since I have leaned it down even more using less artificial flavours and sauces and more natural ones and more seafood. It is a favourite at home (except for my boyfriend who hates seafood!). It is super easy and super good for you.

I LOVE this dish, it’s so fresh and tasty and LEAN.

Seafood is a very lean source of protein, you can add as many vegetables as you like, a great opportunity to increase your vegetable content.
It serves up to 4 people, I cook it for 3 people at home with decent portions and still have leftovers for lunch the next day. Remember you can always add more seafood!

Now I kind of cheat with the garlic prawns and squid rings. I buy mine fresh from the seafood shop already peeled and marinated (Easy peasy!) if your shop doesn’t have this option you can make your own. Leave the seafood marinating with garlic, parsley, bit of olive oil and any other yummy herbs you know how to cook with for at least a few hours to absorb the flavours.

Ingredients:

500grams Marinated garlic prawns (if not already marinated, create your own let prawns sit with garlic for a few hours)
250grams squid rings
1 brown onion diced
Broccoli cut as desired )(I slice the trunk as well, its yummy and nutritious)
Snow peas
Carrot sliced
Zuchinni sliced
Mushrooms sliced
Buk choy sliced
Oyster sauce (optional)
Few dashes of soy sauce (optional)

 

Method:

1. Brown onion

2. Add all your cut up veggies to wok and stir fry (option to add small amount of oyster sauce and soy sauce for extra flavour). Make sure veggies are still crisp, stir veggies for only approx 30 seconds.

3. Add prawns and squid rings and mix through veggies

4. Add chilli flakes to desired heat level and stir through (I give it a few good shakes I like my chilli present but not overpowering!)

5. Add bok choy at same time as chilli flakes so they wilt as you finish cooking.

6. Be sure not to overcook prawns, cook to a nice pinkish colour, test one before you finish if you’re not confident.

7. Serve fresh just cooked.

 

This dish makes an awesome lunch the next day. I eat it cold but you can always reheat.

 

 This dish is just one of the many healthy (and tasty) recipes in my Winter Warmer Recipes eBook. If you would like more recipes like this, you can purchase a copy of the eBook here

June 20, 2011 Suzie

LADIES  – FAT is necessary! Now i’ve got your attention.

One of the many physical differences between women and men is the greater amount of fat that women carry; this softens the outline of the muscles, rounding out the surfaces while creating characteristic folds and grooves.
Fat in normal women represents approx between 18-20% of body weight, whereas in men it only represents 10 – 15%.

The main reason for this difference is that women at some point in their lives may fall pregnant. Their body will be nourishing a baby from their own reserves, so women have to stock energy in the form of fat in anticipation of future pregnancies (and must stock even MORE energy during the last two trimesters of pregnancy.)

Interestingly, fat distributions occur in women according to climate. In hot counties, the fat is localised around the bum (African), on the hips (Mediterranean), and around the navel (certain Asian regions). The distribution avoids covering the woman with a heavy coat of fat that would be difficult to bear for long periods of heat.  In cold countries, the distribution of fat provides for better protection during harsh and lengthy winters.

Whichever way the fat is distributed, its main function is for the survival of the species as it provides for survival of the woman and her offspring during time of scarcity.

All healthy people have fat reserves, it is necessary for the proper functioning of the body. Keep that in mind if you find yourself looking in the mirror beating yourself up over your appearance. Yes obesity is a problem, it is an epidemic there is no denying. An unnecessary amount of fat is unhealthy in a colossal amount of ways.

However becoming obsessed with your body and following some fashion trends of the ‘twig’ can lead to problems. In fact the almost complete disappearance of fat can lead to serious hormonal problems including the absence of menstrual cycle (amenorrhea).  This is thanks to evolution, the body will not bring an offspring into the world if the female would not be able to nourish it with her own energy reserves.

Primary fat deposits

•    The buttocks
•    Lower back
•    Hip region -riding breeches, saddle bags, love handles etc.
•    Between the thighs
•    Around the navel (also found in thin women!)
•    Pubic area
•    Knees
•    Back of upper arm (tuckshop lady arms, bat wings etc)
•    Breasts

 

It is important to love your body. Although there are some parts of your body you may not be able to change or ‘get rid of’ you can definitely improve them with some hard work!

 

 

 

June 16, 2011 Suzie

The below recipe is an adaptation of my mum’s veggie slice, I asked her for the recipe but like most good dishes she makes it up as she goes and doesn’t have it written down. So a few months ago I decided to give it a bash. It is one of my favourite dishes. I make a nice big batch and it lasts for dinner and a few lunches after that. It tastes lovely hot or cold. It’s packed with vegies and eggs for protein, a nice healthy option.

I now make this dish quite frequently and i’m still not sick of it. I look forward to it when I know i’ve packed it for lunch and like to enjoy it with a big salad. I like to add a bit of grated tasty cheese to the mixture but if you don’t have to include it.

You can also bake it in muffin pan for individual servings, they make a great snack and I used to do this as a breakfast option.

Ingredients

 
1 large zucchini grated
2 medium carrots grated
8 eggs beaten
½ onion sliced small
6 mushrooms cut into slices
4 slices of short cut bacon diced
½ cup plain flour sifted
Optional – grated cheese approx ½ cup

 

Method

1. Preheat oven to 180 degrees
2. Combine carrots, zucchini,  mushrooms, onion and bacon in medium mixing bowl
3. Add eggs and stir thru
4. Add flour and mix through
5. Pour mixture into a baking dish
6. Bake for 30-40 mins check occasionally, mixture will firm and rise and start to golden

Suitable for freezing, great tasting hot or cold

June 9, 2011 Suzie

Orange peel, hail damage, morse code, cottage cheese, dimple appearance, that ugly bumpy area – whatever you want to call it, its cellulite.

Cellulite is often viewed as a dirty word in the health, beauty and fashion industries. It isn’t the most pleasant looking and is a frustrating problem for women who have it. But what exactly is it and what causes it? Let’s take a closer look.

 Fat is made up of cells called adipocytes, their main function is to stockpile energy reserves. These cells accumulate energy in the form of lipids, which they release back to the body on demand. These adipocytes are present as small accumulations of fat that are walled off by fibrous connective tissue. These fat nodules spread in clusters between the dermis (the tissue that makes up the deep layer of the skin) and the muscles. When the adipocytes accumulate more energy than is consumed, they tend to grow considerably in size and fat begins to accumulate.

On the surface of the skin of the bum hips and the thighs in women, we can often see multiple, more or less deep depressions that are commonly referred to as “cottage cheese.” This appearance is caused by inelastic fibrous tracts in these areas, which like little cables attach the envelope of the muscles to the deep surface of the skin at the depressions, with the fatty tissue bulging in between (like a quilt!).

When the body consumes fewer calories than it absorbs , the fat reserves increase. This cellulite is compartmentalised by a fibrous connective tissue net. When this net is compressed, the lymphatics and blood vessels that run through the area are also compressed, the organic exchanges are slowed down, and the blood does not readily reach these fatty quilted areas to remove the stockpiled fatty acids. The localised fat becomes difficult for the body to remove and unfortunately even intensive training may not remove it completely. For example, it is not unusual for a woman on a strict diet and exercise to lose weight, lose her breasts… but keep her hips!

 The hips, bum and thighs are the most common areas of cellulite production due to how this fat is utilised. Fat on any part of the body is governed by metabolic or hormonal needs; the latter determines if cellulite appears. The hips and thighs are areas more under the control of hormones in women as they are reserved for pregnancy and lactation. This is why these are the most common sites for cellulite in women and in rarer cases men. In fact, cellulite is a natural process in females induced by the hormone oestrogen.

The major function of oestrogen is to break down the collagen in the cervix during birth to allow the passage of the baby, a process that begins at puberty and continues to well after menopause.

 Diet and exercise may reduce the appearance of cellulite (for some women, it can look worse with dramatic weight loss) unfortunately it is not a miracle cure. There are none.

It is not impossible to reduce the appearance of cellulite, however it is quite challenging and often frustrating and will not get rid of it all together. However, after implementing a healthy diet and fitness regime you may find yourself feeling better within your own body.

 Accept its flaws and work towards having your body in its best shape possible so you not only look good but reap the health benefits too.

June 6, 2011 Suzie

Months ago I set myself a work target and my reward for working solidly and achieving my goal was giving my bedroom a facelift. New paint, new carpet and new furniture – the works.

After successfully completing my goal I took myself to the shops and chose my new paints, carpet and furniture – I was excited!

Note to self – a reward for completing such a hard work task should not equal more effort. Why didn’t I choose to buy myself some new clothes or a spa treatment?

Now this will sound silly to those painting professionals and enthusiasts but I underestimated the effort of painting.

The day had come, I had rallied the troupes in the form of my boyfriend, armed with a roller and several paint brushes. The hard work had been done I thought I had already moved my furniture, applied the drop sheets, washed the walls and suffered a dust induced sneezing tirade, surely the painting part would be easy ( It’s obvious i’ve never painted before right?).

Mark was very encouraging “come on Suze you do the first roll’ and with that the painting had begun, I quickly gave up on the ceiling and took to the architraves. Were your arms meant to burn that way I wondered? I do clean and presses and overhead squats at the gym, why was having your arms up rolling a ceiling so difficult?

It was time to attack the walls, I put my favourite girly 80s mix on the Ipod (much to Marks dismay) and decided to turn this painting thing into a full body work out. Looking quite weird i’m sure I applied my roll downs doing a full squat and pushing my body weight through the roller, core drawn all muscles activated, I moved rhythmically through a whole section, reapplied some paint and turned my sights to the upper half. Here I loaded my legs held the roller tightly and bounced my way up and down along the wall with the roller, almost like the exercise the push press. I was bopping away and found myself in time with the 80s hit I want that man by Deborah Harry.

I’m sure to those who actually have painting experience this is the worst form they’ve ever heard but hey I managed to cover the wall evenly and at the end of the day that’s all I cared about.

Disillusioned and pretty exhausted I tried to convince myself that we would only need that one coat, but as I went around inspecting I was sorely disappointed finding uneven patches. Funny how it was only when we commenced painting that I realised exactly how big my room was.

The next day I decided to wake up early and combat the second coat alone. I returned to my playlist and bopped along, fixing the mistakes of the previous day and making some new ones. My arms and core were sore in an unusual way i’d never experienced, I was pleased.

One of my nerdy trainer pass times (that i’m not ashamed to admit) is looking at activities and seeing how I can turn it into a workout. I’ll take a workout wherever I can get one, remember it all adds up.

Next up – ripping up carpet!

June 2, 2011 Suzie

Jump to it ... travellers often gain weight during a holiday.

Last week I wrote about the importance of good blood pressure, which hopefully you all had a read and a bit of a think about.

The other day I was reading through www.smh.com.au and I came across an interesting article on the relationship between blood pressure and dementia.

It was interesting to read new information (which actually made quite a lot of sense) and learn about how the two relate.

Below is the link to the article:

 http://www.smh.com.au/lifestyle/wellbeing/blogs/chew-on-this/healthy-heart-healthy-brain-20110530-1fblf.html  (check out the first comment 🙂 )

Happy reading!

(the photo used in this blog is from the actual article on smh)

May 27, 2011 Suzie

Mother’s Day Classic completed!

I managed the course this year in 1:06:56 – pretty much the same time as last year. Although I jogged most of the course last year, this year all I could manage was a jog for the first kilometre then lots of power walking with short bursts of running in between. I really noticed the difference this year having not trained – it was a hard slog but I’m glad I finished! I think my next challenge should be the Sydney Running Festival 9km Bridge Run. A couple of years ago I completed the 4km run, and it was fantastic to run over the Harbour Bridge on a clear, sunny Sunday morning! Here’s where you can find more info:

http://www.sydneyrunningfestival.com.au/enter/bridge-run

I’ve been doing a lot of walking with my boyfriend over the last couple of weeks. He’s more of a fitness nut than me and loves to take advantage of the warm weather and brilliant sunny days, and it’s nice to just wander and talk. Last weekend he took me to a beautiful bay in his area that he had recently discovered and it felt good to get out in the fresh air!  I really enjoy walking – it hardly feels like exercise, it’s free and it’s fun when you have a walking companion. It’s becoming clear though that while I can power along on the flat, give me an incline and I really start to struggle. It got me thinking as to how I can try and improve my fitness levels to try and avoid walking to the top of an incline and gasping for breath!

Suzie gave me a challenge a couple of months ago that I think may help. I work on the seventh floor of our inner city office block and she suggested that I take the stairs every time I’m heading up to the office. To be completely honest last time I tried I lasted two days! I’m great with the first four floors, but after that I really start to feel it! I’m going to challenge myself from next week to take the stairs to our office whenever I’m on the ground level to see if it will help! I figure that this goal is pretty achievable, doesn’t involve any major life changes, and doesn’t take up any extra time out of my day!  I’ll review my progress after a week and will let you know how I go!