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Whether your problem is weight control, health concerns or toning up our nutritionist is here to share her advice.
POST PREGNANCY
Baby Blues I am 18 and have an 8 month-old baby. Within the first 3 months of having him I lost 18 out of the 25kgs I put on when I was pregnant. I am now 160cm tall and weigh 62kg. I try to go to the gym three times a week and play sport at least twice, but find it hard with working as well, I feel bad for not spending much time with my baby. I've found that I eat a lot of fast food as I am too tired to make proper food and am absolutely addicted to Coke. If I don't have Coke I get terrible headaches and grumpy. I also can't seem to lose the last 7kgs I put on before. Sometimes it seems like I'm putting on weight instead of losing it. I also think I may be suffering from Post Natal Depression. Do you have any ideas to help?
You don’t tell me how much Coke you are having – but at just a bottle or can per day will cause grumpiness, weight gain, tiredness, headaches, and depression – in my experience with clients. That’s just the beginning, Coke also depletes you of iron, calcium, vitamins C and B, causes muscular fatigue and tension, and has a go at your teeth. Why are you drinking this stuff? If you are breastfeeding your baby will be getting a taste for it too. Make a firm decision to stop and as a replacement energy boost drink I recommend Healtheries Spirulina Smoothie Powder mixed in with healthy pure fruit juices (diluted) such as apple, pineapple, apple and blackcurrant, or grape (citrus juices can upset breastfed baby’s tummies) and a banana or some yoghurt thrown in for good measure if you want.
To boost your energy further I recommend increasing your protein intake – have yoghurt and cereal every morning, tuna, salad, and wholegrain bread every lunchtime, and for a quick instantaneous dinner get SunRice 90 Second Brown Rice and mix it with frozen veg and stir fry ready chicken pieces or meat pieces (leftovers can be used for lunch the next day). Take a one a day Healtheries Super Multi tablet with breakfast daily and then I think you will notice quite a difference. After you stop drinking Coke the headaches and grumpiness will be gone in a day or two.
Losing the Baby Fat I have always been small with an athletic build. I had a baby three months ago and although I didn’t put on much weight during my pregnancy (about 4/5 kg), I am still carrying excess fat. I am pretty happy with my body, but would love to regain my pre-pregnancy figure. I am breastfeeding and would not want to jeopardise my milk supply. Do you have any advice?
Exercise, exercise, exercise, and oh yes, just a little more exercise – all of which is the hardest thing to find time for when you are caring for a baby. But look at all those movie stars –the way they get back into shape so miraculously after a baby is by throwing themselves into a training schedule. Work on cross training – in other words do a variety of exercise such as walking, yoga, pilates, aerobic exercise, weights – most of which can be done at home with a video or DVD to guide you. This won’t affect your breastfeeding, unless you go on a restrictive diet as well, so keep eating healthily and avoid all the usual suspects – fatty, sugary foods which won’t help your baby’s health either.
GETTING IN SHAPE
Thunder Thighs I’m 18 years-old and fairly fit but the trouble is I have big thighs. I have stretch marks that are white which indicates that I have lost a little weight but I was wondering what types of exercise I should be doing to get them toned, keeping in mind that I don’t have a lot of time.
You don’t say what your time restriction is or why you have it. Either way, time or no time, you are going to have to get some exercise programme going and the more time you spend on it the quicker you will get your results. Want results soon? Then aim for 90 minutes a day of exercise (which can be divided – morning and evening). For thighs I recommend pilates or yoga exercises which stretch the muscles and don’t bulk them up, power walking and swimming will also help as there is less weightbearing which tends to bulk muscle up.
Losing A Little I am 175cm tall and weigh 65kgs. I want to lose some weight, what would be a safe amount? Also, do you know any good exercises for the lower stomach?
You really don’t need to lose any weight or only 2 to 3 kgs at the most. By increasing your exercise regime and cutting out sugary and fatty foods this should be all you need to get where you want to. No diets needed. In regard to abdominal exercises: Research clearly shows that good quality abdominal exercises have the knees bent while lying on your back on the floor, hands relaxed and moving upwards and forwards with a slow and gradual curl up and curl down.
Toned Tummy I exercise five times a week, I am toned everywhere except my stomach, which is where I hold my weight, how do I lose this?
AND
Whenever I put on weight it seems to go straight to my stomach. I am 168cms and weigh 61kgs so I’m happy with all that, its just I don’t like having a flabby tummy. I have just started going for a 20min run four mornings a week, but would also like to do some stomach exercises. Do you have some tips?
Tummy exercises will need to be done in both these cases. Go to the nzgirl article – Toned, Taut, and Terrific. There are a number of excellent abdominal exercises here using a Swiss ball. Alternatively the basic and best exercise for the tummy is as follows:
Lie on your back with your knees bent. Imagine four buttons along the mid line of your abdomen from the top of your pubic hairline through to just below your breast bone (the hard bony shield under your breasts). Lengthen through your spine and tuck your chin in slightly. Gradually and gently roll up and over your tummy ‘buttons’ with your chin leading. When you have gone as far as you can, then slowly roll down and lengthen out your spine again.
Medications can cause weight gain in this area. You will need to see your GP to discuss changes to these if you feel they are necessary.
Getting Fit I'm a school girl, who carries around a full backpack every day and has to come home to a stack of homework, plus I work. As a result, I don't have a lot of time for exercise. I play netball in the weekends, but I'm not very good at keeping up because I'm very unfit. I recently went overseas and did heaps of walking all day everyday and when I came back I was way fitter than I am now. What can I do to get fitter, considering I don't have much free time in which to do exercise?
You will have to try and poke some exercise into your busy day. Do you walk to school or go in a car or bus? How about getting off the bus a stop before you need to, or walking a stop further away before you catch the bus, or get your car driver to drop you a 30 minute walk away from school. What do you do in your lunch time? If you are silting about with your girlfriends, how about suggesting you have a catch up while you are walking around the playing fields. Alternatively, consider taping or disc-ing some of the information you need to learn, and going for a walk with a discman or walkman when you get home. This way you get to study while you exercise. Alternatively do an exercise and stretch workout at home while you listen to a tape or disc. If your funds or parents can come to the rescue, an exer-cycle or treadmill are excellent machines to read books on while exercising.
HEALTH CONCERNS
Not Well I am 21 years-old and have multiple health issues I have been diagnosed with by my GP and Naturopath. Managing these seems very hard at the moment. I am 170 cm tall and weigh 125 kg. I have CFS after becoming very ill with glandular fever. I have polycystic ovaries and take two medicines prescribed by my GP. I am taking fish and flaxseed oils, glucose manager and primadophilus as suggested by my naturopath. I have great sensitivity to wheat, dairy and to some degree eggs. I also want to follow some type of eating regime that is inclusive of legumes, beans and chickpeas etc. but not rice or potato, similar to the Zone diet. I also cannot eat pork or shellfish, which isn't a worry. I would like to know if a nutritionist or other natural therapy could be beneficial to me and maybe are there any replacements for cheese, yoghurt, and high glycemic whole foods. Also ANY suggestions you have would be GREATLY appreciated.
You’re best to get a referral or contact a Registered Dietitian who has expertise in dealing with food sensitivities who will be able to give you all the information required to balance your diet so that life can be as normal as possible. Once your diet is more organised then you may want to contact a Registered Medical Herbalist who is experienced in treating CFS (Chronic Fatigue Syndrome) and PCOS (Polycystic Ovary Syndrome) and start taking herbals to correct the problems that you have. In terms of supplements, I would suggest a course of Healtheries Liver Aid, Healtheries Ester C, and Healtheries Yeastop for a month or so. These will help to clear your liver and deal with the toxins in your system. The supplements your Naturopath has prescribed are fine to continue with. Discuss with your Herbalist or Naturopath the possibility of coming off your medication and onto alternative herbals and nutritional supplements for these problems as these medications may be contributing to your CFS problems.
Healtheries range of Simple products are wheat free. Look on the website www.healtheries.co.nz for more information. If you want to eat meals with beans chickpeas, and lentils then you will need to balance these meals correctly to prevent nutritional deficiency. Meals with these legumes will also need to contain brown rice or wholemeal pasta in order to make complete protein otherwise your energy levels will be compromised.
Losing Battle In April this year, I got my gall bladder out. I lost about 10kg because I just couldn't eat, I was in so much pain but I have now put it all back on plus an added 2kg. I have never been this heavy and I'm getting really paranoid and self conscious. I'm obviously eating the same food I used to but putting on the weight easier. Can you help me at all? I go to the gym four times a week, I hate it but feel like I have to. I don't know what to do, I really want to lose that weight but I'm having difficulty and my self esteem is decreasing. What could you advise me?
The reason you developed a problem with your gall bladder in the first place was probably due to your diet. You are going to have to take a searching look at everything you consume, and start adopting some healthy approaches. Now that your gall bladder has gone, you are going to have to avoid fat wherever possible. This includes butter and margarine, cheese, milk, creamy sauces and soups, pastries, takeaway foods, biscuits, cakes, crisps, and crackers. Foods will need to be steamed, boiled, or baked, but not roasted, or fried. Tea, coffee, cola, and chocolate all need to be reduced or avoided too. Once these changes have been made people usually feel a lot better and your efforts in the gym will start to make a difference. Supplements I recommend are Healtheries Liver Aid, Healtheries Lecithin Capsules, and Healtheries Fat Blocker. Liver Aid will help your liver to get back into action after the operation; Lecithin helps to metabolise fats and Fat Blocker contains Chitosan – a high fibre product which helps the liver to metabolise fats and prevent their absorption. All three can be taken together, and this will help your system to get back into action.
MEAL SOLUTIONS
Easy Lunches What you can suggest as a healthy lunch for someone who has no fridge or microwave at work to use? I have a limited budget and love taking lunch from home but find it difficult to keep things cool or hot.
Good old sandwiches will do the trick everytime. Go for wholegrain bread, rolls, pita bread, or wrap and add salad ingredients plus lean meat, chicken, tuna, or cottage cheese. Scared of them getting soggy? Then take all the ingredients to work in your own chilly bin (with iced slicker pad). Little chilly bins are available now (usually for six packs of beer), and you can get soft sided chill bags for lunch packs now too.
You could also keep items such as whole-wheat crispbreads, rice or corn cakes, and little cans of tuna or salmon at work, and then all you have to do is add tomato and cucumber brought from home daily. Throw in some fruit and away you go.
Vicki Martin RD, ND. Nutritionist, Naturopath
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Whether your problem is weight control, health concerns or toning up our nutritionist is here to share her advice.
To boost your energy further I recommend increasing your protein intake – have yoghurt and cereal every morning, tuna, salad, and wholegrain bread every lunchtime, and for a quick instantaneous dinner get SunRice 90 Second Brown Rice and mix it with frozen veg and stir fry ready chicken pieces or meat pieces (leftovers can be used for lunch the next day). Take a one a day Healtheries Super Multi tablet with breakfast daily and then I think you will notice quite a difference. After you stop drinking Coke the headaches and grumpiness will be gone in a day or two.
Healtheries range of Simple products are wheat free. Look on the website 
or hot. 