Health: How to beat

Beat the Star Style HEALTH

SMART SNACKIN Is that corner cafe undermining your heal eating intentions? Dietit Catherine Saxelby sha her tips for staying on tr Catherine says to limit snack portion sizes lth y tian res rack

Snacks should be small in size and lower in kilojoules, fat, salt and added sugar than meals Your aim is to have a snack that satisfies your hunger until the next meal. Try one of these: s. r

1 Snack packs of almonds, walnuts or unsalted mixed nuts. 2 Small cans of tuna flavoured with chilli, lemon or tomato. 3 Nut bars. 4 A trail-mix pack of mixed nuts, seeds and dried fruit. 5 Fresh fruit such as an apple or banana. 1 A tub of yoghurt. 2 A small avocado. 3 A slice or wedge of cheese. 4 Vegetable or tomato juice. 5 Raisin loaf to toast. 5 SNACKS TO KEEP IN YOUR DESK DRAWER 5 SNACKS FOR YOUR WORK FRIDGE ALESSA AMBROS N DRA SIO

TIP ‘I love unsalted almonds,’ tells Olivia. ‘They’re so easy to pack in a little Ziploc bag to take with you.’

HOW TO PICK A HEALTHY SNACK

ot all snacks are completely ‘bad’. ere are four nutrition numbers hat can help you to classify a nack as ‘healthy’… Less than 600 kilojoules per serve. Less than three grams of saturated fat per serve. Less than 200 milligrams of sodium (salt) per serve. Less than 15 grams of sugars per serve. lus, if they’re wholegrain or igh-fibre or supply important utrients such as calcium, iron r protein, that’s a bonus. N H th sn •L •L •L •L P hi nu or

TIME TO DITCH THE DOUGHNUTS? Two cinnamon doughnuts pile on 20 grams of fat and over 2000 kilojoules, which is one third of the day’s recommended intake for the average sedentary woman. And most of that fat is industrial fat, the type that clogs arteries and thickens your waistline. T k

This is an edited extract from Nutrition for Life by Catherine Saxelby (Hardie Grant Books, $34.99).

CAFE CHEAT •SAY NO TO

CROISSANTS or pain au chocolat, and yes to toasted sourdough raisin toast with the s margarine/ricotta/honey/jam) on the side so you can add your own. •PROTEIN BALLS AND RAW TREATS can be a better choice, thanks to their small size. And they’re sweet enough to satisfy. •OPT FOR NUT BREADS AND BANANA BREADS, but ask for no spread. Often these breads – which are more like cakes – are tasty enough without added butter. •TRY A MUESLI SLICE instead of a slice of cake. A good source of wholegrains and dried fruit, these slices fill you up and have some nutritional benefits – but be careful, there are hidden sugars added to ‘glue’ the grains and nuts together. •TRY A WHOLEMEAL MUFFIN.

They have a slightly higher fibre content, but you still need to watch portion sizes. Fruit muffins such as blueberry or raspberry muffins are a healthier choice than the chocolate ones. •NOT REALLY HUNGRY, BUT

CRAVING SOMETHING SWEET? Try a sweeter coffee like a caramel or hazelnut blend, which has fewer kilojoules than a big muffin. •DON’T FALL FOR THE COFFEE AND CAKE DISCOUNT! It looks like a good deal – $5 for a coffee and a slice of cake when the coffee alone costs $4 – but remember, you’re not saving money. If you only wanted a coffee, then you’re spending more than you intended and that cake is going straight to your hips. T SHEET h or spread (butter/ oney/jam) on

BODY BLAST Your four-minute Star Style HEALTH Want to get fit fast? Tabata is the workout you need now!

Gonearethedayswhen wehadtoslogawayfor 60minutesadaytoget results.Scientifically devisedfortheJapanese Olympicspeedskating team no less,Tabataisnowbignews around theworld – and with four-minute sessions, we can totallysee why. Exercise scientist Brooke Turner from Balance Fitness and Nutrition gives us the lowdown… bataisnowbignews d ‘Consistency is key,’ Brooke advises

WHAT IS TABATA TRAINING? Tabata training was discovered by a Japanese scientist, Dr Izumi Tabata, and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Each exercise in a Tabata workout lasts only four minutes, but at the time it will feel a lot longer! It goes like this: •Work at maximum effort for 20 seconds. •Rest for 10 seconds (this is one set). •Complete eight sets (four minutes total). All up, you’ll complete eight sets of each exercise and you can do almost any exercise that you wish – using body weight or equipment.

The Tabata training method works due to its high-intensity nature – it falls into the HIIT workout category. That means it can help you burn more calories in a shorter period while also providing an ‘after-burn’ effect known as EPOC (excessive post-exercise oxygen consumption), meaning you continue to burn energy after the workout is over.

WHAT ARE SOME OF THE BENEFITS? Tabata is a great form of exercise for those who are time-poor or prefer shorter sessions at a higher intensity –or if you just want to spend more time living and less time training. It’s good for your mental and emotional wellbeing. It also improves athletic performance and glucose metabolism, acts as an excellent catalyst for fat burning, and is the perfect way to shake up your workouts if you have reached a plateau in your weight-loss or fitness program. T t s j l i g c i

IS FOUR MINUTES ALL YOU NEED? Not necessarily. While eight sets and four minutes of all-out effort may be more than enough for some, if you have time on your hands and want to get in a longer workout, complete a few blocks to take it anywhere from a 12 to 30-minute workout.

At the end of the day, consistency is key. I would recommend incorporating HIIT-style training, such as Tabata, two or three times per week in conjunction with other forms of daily movement and a healthy, balanced diet for maximal results. Find ways to move that are enjoyable and sustainable, then you’re more likely to be successful in your health, aesthetic and performance goals.

HOW CAN I FIND TABATA WORKOUTS? With a simple Google or hashtag search for Tabata workouts, you’ll have them handy at your fingertips. But it’s also easy to make up your own! This is one of my favourite ways to train when I’m short on time, or don’t have anything planned for my training session. Pretty much any movement or equipment can be used –be it body weight, dumbbells, kettlebells, resistance bands, treadmills, rowers… you name it!

HOW HARD IS IT? Anyone can try Tabata workouts – that is what makes this method of training so great. While it’s high intensity, it doesn’t have to be high impact – which is good news for those who may have a knee or leg injury, or are coming back to exercise following a pregnancy. Tabata is also great if you’re short on time and want to do a quick workout, you ne d to switch up your routine, or you want to improve endurance and speed. Whether you’re an elite athlete or recreational warrior, the intensity level at which you work will be relative to your personal fitness level. eed TIP If you’d prefer a longer workout, take a two-minute rest after the first round, then repeat two or three more times.

TRY THIS WORKOUT DO THESE EXERCISES ANYTIME, ANYWHERE!

Take your feet a little wider than your hips and turn your toes slightly out. Keep your chest up and push your hips back and down. Press into your heels and imagine lifting your toes. Lower your hips to parallel or what’s comfortable, then drive through the heels and glutes to extend back up. AIR SQUATS

CARRIE UNDERWOOD

From a standing position, squat down with your hands on the floor. Step or jump back into a plank, lowering your knees, hips then chest in one smooth movement onto the floor. Push up through your arms lifting your chest, hips and legs off the floor. Step or jump both feet to your hands and stand up. BURPEES

Start with your hands under your shoulders and bend your elbows to lower your chest towards the floor. Keeping your elbows close to your body, drive through the heels of your hands and push away from the floor to full extension, then repeat. PUSH-UPS