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Recent Australian research indicates that women over the age of 45 are the highest consumers of alcohol after the 18-25 year olds.  If you’re regularly consuming 2-3 glasses of wine more than 4 days a week, this could be you!

Australia’s problem only?  Sorry, no.

The Wall Street Journal recently ran this article:

“Gallup pollsters have repeatedly found that the more educated and well off a woman is, the more likely she is to imbibe. White women are more likely to drink than women of other racial backgrounds, but in the past few decades the percentage of women who classify themselves as regular drinkers has risen across the board.

An analysis of the drinking habits of 85,000 Americans in 2002 found that 47% of white women reported being regular drinkers, up from 37% in 1992. The percentage of black women who said they drank regularly rose from 21% to 30%, and the percentage of Hispanic women who said the same grew from 24% to 32%. (American Indian and Asian-American women were not recorded in the study)”.

Queensland University of Technology researcher Hanna Watling had this to say about her findings,

“My preliminary study suggests that for women in their 40s and 50s, drinking is not about getting drunk.”

“Instead it’s more that alcohol becomes a greater part of everyday life as you age, for example having a wine with dinner or in front of the TV. Alcohol also becomes a way of dealing with the stresses of busy lives such as family worries, work pressures or social commitments.

“But on the other hand what we are seeing is that with age there is an increase of women who are placing themselves at risk of a host of long-term negative health outcomes such as liver disease, heart disease, high blood pressure and increased risk for many cancers, such as breast cancer.”

Not great news is it?

As the research indicated, alcohol has become an integral part of the way we socialise and relax.  As our lives become busier and more stressful (who’d have thought it would become tougher as we age and not easier!!!) it becomes really important to find way to decompress and socialise that  don’t involve potentially harmful substances.

I love a glass of chardonnay – it’s my vice.  For me a glass of wine is about relaxing, it symbolises summer and long hot evenings in the garden.  I know it doesn’t agree with me!  It plays havoc with fat burning hormones and impairs my best performance in my training.  So I’m constantly looking for better strategies to relax.

When I look for life philosophies I go to the greats for inspiration (lol).  And one of the “greats” is Australian/Russian boxer Kostya Tszyu who wrote in his book Fighting Fit, “the only way to rid yourself of an emotion or habit is to replace it.  When you give up drinking…..you are not really replacing alcohol, you are replacing a need, a craving.”

(And shame on you for thinking you couldn’t learn from a boxer – this is one smart man!).

He goes on to say “those who feel they might drink too much will replace their nightly (wine) with green tea and make it a pleasant experience by sitting out on the balcony and having time alone or chatting with their husband or wife.  Whatever works for you!  Don’t try to discard the bad habit, replace it!”

Now there’s wisdom!  Obviously exercise is a KEY strategy for reducing stress; scheduling time for yourself to do something you love will be helpful; finding a quiet time to read or meditate or just think might work for you.   When I’m not punching things, I love my garden – it’s a place of quiet and beauty that appeals to the yin in my nature and balances the yang of high intensity exercise like boxing!

Education and awareness are so important in understanding your health and the choices you make with your nutrition.  If this is important to you, THIS is another very smart man who wants to help you understand the food and drink choice you’re making!

Stay in touch on the blog and share your strategies for how you replace negative habits with the positive.  We love hearing your feedback and everyone gets to share the wisdom.

This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

Servings: 6

Here’s what you need...

•     2 eggs
•     2 Tablespoons fruit-only apricot preserves
•     2 Tablespoons Dijon mustard
•     1/2 teaspoon garlic powder
•     1/2 teaspoon red pepper flakes
•     1/2 cup almond flour
•     1/2 cup almond meal
•     1/2 cup coconut flour
•     1/2 teaspoon black pepper
•     1/2 teaspoon dried thyme
•     1/2 teaspoon sweet paprika
•     1/2 teaspoon salt
•     2 lbs boneless, skinless organic chicken tenders

1.     Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
2.     In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
3.     In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.
4.     Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
5.     Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
6.     Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

Roasted veggies are low in calories and high in fiber, making them the perfect diet food. This dish will fill you up without adding too many calories to your daily tally. Add a side of lean protein for a complete meal.

Servings: 6

Here’s what you need…

•     3 medium eggplants
•     1 teaspoon olive oil
•     2 medium onions, diced
•     2 cups cherry tomatoes, halved
•     1/4 cup walnuts, chopped
•     2 teaspoons ground cinnamon
•     2 teaspoons dried oregano
•     1/4 cup reduced-fat feta cheese

1.     Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving 1/2 inch on the shell. Chop the scooped-out flesh into 1/2 inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry.
2.     Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry.
3.     Heat the olive oil in a large skillet over medium heat. Saute the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and 1/4 cup filtered water. Cook for 8 minutes, until softened and browned.
4.     Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F.
5.     Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top.

Nutritional Analysis: One serving equals: 153 calories, 4.7g fat, 86mg sodium, 25g carbohydrate, 11g fiber, and 6g protein.

From Lisa Bullock

Here’s my tribute to that king (or Queen) of fruits – The Avocado!

Avocado is made up predominantly of fat.  But because this is 2014 and we know that fat is NOT the enemy, especially healthy fats like this, this is a GOOD thing!  Most of the fat is monounsaturated in the form of oleic acid, and this type of fat is fabulous for reducing “bad cholesterol” and lowering risks of heart disease and stroke among other diseases.

Avocados are higher in protein than most other fruits, high in fibre (nearly half the recommended daily intake) and higher in potassium than even bananas.  They’re also rich in Vitamins K, B complex and E.

Avocado also contains almost 3 times more lutein than other fruits and veggies – (lutein is the carotenoid or pigment that gives veggies and fruits their colour, usually red or yellow) which means multiple benefits for reducing the risk of diseases like cancer, diabetes, macular degeneration and promoting weight loss.

Because of their thick skin they’re less likely to affected by pesticides and other harmful chemicals.

And to continue your love affair with this not-so-humble fruit try mashing some avocado and mixing with a little milk to create an amazing, natural facial!  Rich in essential fatty acids which help moisturize the skin, keeping it soft and smooth, you can use avocado both internally and topically!   Watch your wrinkles start to fade and your skin become clearer and healthier!

Avocado oil which is extracted from the fruit can be used for skin care products such as sunscreen lotions, cleansing creams, and moisturizers, or for hair conditioners and makeup bases.

Now all of that sounds great – but what about the taste?

Let’s ask Homer –  “Mmmmmm, avocados” – yes, tick of approval!  Their creamy, buttery texture can be enjoyed with practically ANY salad – try adding a quarter of an avocado to your smoothie for extra creamy, richness without any taste (for the few people who don’t enjoy avocados but want the benefits);  how about ¼ of an avo (yep, I’m an Aussie so I’m going to abbreviate it!) with your eggs in the morning?  Avocado oil can be used in cooking, in dressings and marinades as well. You can grill, BBQ, roast, mash, blend and bake avocados in dozens of delicious recipes.

And for the sweet tooths (sweet-teeth????)  among you – let’s make this heavenly fruit even more divine by adding some chocolate!

Diana Keulian’s Chocolate Lovers Pudding

• 3 avocados
• ¼ cup unsweetened cocoa powder
• dash of salt
• ½ cup raw honey
• 1 ounce 72% cocoa dark chocolate, finely grated

Instructions:  Place avocado flesh, coca powder, salt and raw honey into food processor. Blend until smooth.  Serve immediately and top with grated chocolate.

Nutrition:  Calories: 256   Fat: 15g   Carbs: 34g   Sodium: 41mg   Fibre: 8g   Protein:  3g

(You can find more yummy recipes from Diana HERE).

If for some reason you haven’t tried avocados before – get yourself to the supermarket today and enjoy the taste and all the many benefits of this delicious fruit!  If it isn’t actually the fountain of youth – it SHOULD be!

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It’s flavorful, satisfying and will keep you on track with your fitness goals.

Servings: 8

Here’s what you need…

•     4 (3.5oz) Cod Fillets
•     1/2 cup tropical vinaigrette
•     1 lime
•     4 large pieces of butter lettuce
•     4 Tablespoons guacamole
•     1 cup shredded cabbage
•     4 Tablespoons mango salsa

1.     Marinate the cod fillets in dressing for 20 minutes.
2.     Preheat oven to 375 degrees F. Grease a pan with olive oil.
3.     Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4.     While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5.     Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6.     Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein.

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Servings: 2

Here’s what you need…

1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.

Servings: 2

Here’s what you need…

•     2 cups baby spinach
•     1 small carrot, shredded
•     2 Tablespoons red onion, minced
•     1/4 cup red quinoa, cooked
•     1/4 cup ripe mango, diced
•     1 cup cooked chicken breast, diced
•     2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)

Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.