Can you recognise a STROKE?

Can you recognise a stroke? It's as simple as asking three  questions:
 S *Ask the individual to SMILE.
 T *Ask the person to TALK and SPEAK A SIMPLE SENTENCE (Coherently)
 R *Ask him or her to RAISE BOTH ARMS.

If he or she has trouble with ANY one of these tasks, call emergency immediately and describe the symptoms to the dispatcher.

New Sign of a Stroke -------- Stick out Your Tongue
 NOTE: Another 'sign' of a stroke is this: Ask the person to 'stick' out his tongue. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.

Sponsor me for Coastrek 2012!

Sponsor me for Coastrek 2012! Only 11 days until the 3 teams I've been coaching start our 50km 'extraordinary' goal to walk from Palm Beach to Balmoral whilst raising money for The Fred Hollows Foundation.

Get Your Body Back

So you've just had a baby. You're feeling tired, big, flabby, weak and adjusting to a new routine. Join me for a fun post-natal class where babies are welcome and you can focus on 'you' for an hour. You'll box, use weights, and strengthen your core to feel fit, strong, energetic and healthy again. As a trained nutritionist I'll also offer nutrition advise to benefit your breast-feeding and general health. 
Register now: katherine@healthquarters.com.au; info@healthquarters.com.au 0418490062.

Classes on a Friday 10am-11am at the Crows Nest Centre.

Quote for the day

"Those who do not find time for exercise will have to find time for illness"

Earl of Derby

The Dukan Diet - it works

The Dukan Diet - it works! I managed to stick to 3 days of eating only protein and lost 1.5kg, and 1cm off my waist. The article in last Sunday's Body and Soul lift out did say, if you eat only protein for 5 days you will lose 3kg. I guess if I'd stuck to this another 2 days, this may have been the case? I didn't want to lose 3kg so was happy to do only 3 days. I found this way of eating easy to follow although I did find eating only protein was very bland. I'm happy now to be introducing vegetables. The next phase allows 1 day of protein and 1 day of protein & veg.

I thought it was strange though that I gained 1% body fat. I'm guessing this is from the water lost when you reduce carbohydrates. Apparently for every gram of carbohydrates stored, you also store 3 grams of water. As I wasn't eating any carbs, I probably lost this water. The reduction of water in my body then changed my composition causing me to have less lean mass and so the result a higher fat mass. This is why it is recommended you drink at least 2 litres of water a day and I would suggest keeping up your resistance/weight training to reduce any loss of muscle.

Come Friday I pretty much threw the diet out the window for the weekend. I've had a very stressful week so wine was necessary on Friday night and then a hen's party last night, with a good amount of champagne. Also, if you don't have the right foods in the fridge, it is hard to stick to. I was definitely running low on my supply of protein foods by the end of the week.

Anyway, I'd definitely follow this diet again when I need to quickly lose a few kgs. I would also recommend it to clients to get them away from their sugar and carb cravings and to get weight off quickly. I think you do need some guidance when following this diet, so I would recommend working alongside a nutritionist to ensure you are eating the right proteins and then introducing the right foods after the attack phase. Anyone willing to be my guinea pig? Email me info@healthquarters.com.au

The Dukan Diet - I want a carrot

So, today marks 2 days of the attack phase of the Dukan Diet. The attack phase is short and sharp where you eat nothing but protein, just meat, fish, eggs and no fat or low fat diary products. This phase kick starts the initial weight loss and sets the tone for the other stages.

So I got through yesterday ok, although I did notice I was extremely thirsty. However; that could have been the heat! Today's diet has been rather boring, yoghurt for breakfast, boiled eggs for morning tea, then I did let myself get a little too hungry so had to buy some nuts on my way back from a meeting (not sure if they are really allowed but at least they are part protein). Before I'd reached the nut stall, I found myself smelling all of the carbohydrates on my journey through the QVB back to work. My mouth was salivating at the smell of fresh bread. Then I had a tin of tuna for lunch, and a chicken breast for dinner.
However;　more than anything - I just wanted to eat a carrot! I love munching on carrots, and I'm particularly noticing I'm eyeing off all things vegetable in the fridge.　


My energy levels have been fine considering my 16,000+ steps yesterday and my 13,000+ steps today (the result of a pedometer challenge at work!). So I am feeling good to keep going on protein only for another day. I will weigh myself again after one more day to see the results - I find it always takes a few days for the results to show on the scales.

The Dukan Diet - what's all the fuss about?

So I've been reading about the Dukan diet for some time. I know the French have been following it for about 10 years, and as a result of seeing the Middletons, Carol, Pippa and Kate at the Royal Wedding I was inspired to buy the diet book. I've had the book since then and although I started to read it, never finished it. I thought, how can a diet that asks you to eat only protein for a few days with no vegetables or fruit be good for you?

Then about 3 weeks ago, I bumped into a friend from university. I hardly recognised her, she'd lost so much weight. So I had to ask, what have you been doing? Besides a 3 x weekly bootcamp session, she's been following the Dukan diet. So I've been thinking, there must be something about this diet that works. Then in this weekend's Sunday Telegraph's 'Body and Soul' lift out there was an article on the Dukan Diet.

As a nutritionist I often have clients ask me about diets. I would normally shun a diet like this, but I am now intrigued to try it.


So, today marks day 1. I hope to create regular updates on my progress. I've weighed in and taken my measurements:
Monday 7.11.11 - Weight: 54.4kg, body fat 22.6%, waist 67cm.
Now I certainly know I'm not overweight nor really need to lose weight, but I do feel good when I'm about 2 kg's lighter. So my aim from this trial is to lose around 2 kilos.

The attack phase is phase one, where you eat only protein for 1-10 days based on how much you want to lose. As I am wanting to lose about 2 kilo's I aim to stay on this for 2-3 days.  So my diet today has so far consisted of, fat free yoghurt, some ham, some cottage cheese and some fetta cheese. My dinner tonight will be a chicken breast. This diet is certainly not for vegetarians and already I'm craving my veggies. I've also been quite thirsty and aim to drink the recommended 2 litres. The good news is I'm not hungry which certainly helps to stay on track. So far so good, let's see how I weigh in tomorrow.