Did you know that studies have shown people who keep a tally of what they eat may achieve up to 50% greater weight loss results than those who don’t?

A daily diary helps you stay on track plus it helps remind you of the key elements of your weight loss program (diet, exercise, hydration). Best of all it keeps you honest!

Remember about the BB Diary in your weight loss journey which is a great resource. It will give you a quick overview of the program in a handy sized document that fits in most handbags or back pockets!

Don’t underestimate your diary as a powerful tool to help you stay on track and achieve great weight loss results!

An Irishman was terribly overweight, so his doctor put him on a diet.

‘I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you should have lost at least 5 pounds.

When the Irishman returned, he shocked the doctor by having lost nearly 60lbs!

‘Why, that’s amazing!’  the doctor said, ‘Did you follow my  instructions?’ 

Exercise is just as important as your diet when it comes to healthy weight loss. It not only increases the rate at which you burn calories, it also releases endorphins. These are the body’s own internal opiates, or mood-elevating and pain-relieving hormones. It’s on the days when you least feel like exercising that you’ll notice the endorphin effect the most as it magically relieves tension and irons out stress. As stress can be a contributing factor to weight gain, you want to minimise this to get the best out of your weight loss program.

Regular brisk walks, jogging, cycling or even dancing three to four times a week are perfect activities to partner your weight loss program.

Regular exercise, which can be as simple as a 30 minute walk every day, promotes higher self esteem and body image regardless of weight. So it will come as no surprise that an important part of the Betty Baxter weight loss program is daily exercise. You’ll lose more weight and keep it off longer than those who don’t.

Plan a routine walk in the sunshine and boost your mood through exposure to Vitamin D, and the feel good brain chemicals serotonin and melatonin.

Australia’s Healthy Weight Week 2010 is all about getting Australians to eat better, feel better and move more! The week is an initiative of the Dietitians Association of Australia (DAA).

Why not let this be the week that you start your weight loss journey and eat better, feel better and move more! Look out for the Healthy Weight Week events in your town along with helpful tips on weight loss.

Visit www.healthyweightweek.com.au and commit to making healthy changes in your life along with thousands of fellow Australians.

Michelle Peden, BHSc (Nut Med), Nutritionist for Betty Baxter Weight Management Program knows that if you’re struggling with weight loss, then you probably also know it’s the little things that add up — the “little bit more” at the dinner leaves you feeling just that “little bit too tight” for your clothes. Here are a few little things she suggests you could do EVERY DAY to increase your weight loss success:

1. What’s for morning tea?  “Nearly everything we put in our mouths contains calories so the calories from mindless snacking really start to add up” says Michelle Peden, BHSc (Nut Med), Nutritionist for Betty Baxter Weight Management Program. Michelle recommends instead of getting into the biscuits supplied by your employer at morning tea, have a plan to eat healthy snacks that combines a little bit of everything – fat, protein, AND carbohydrates. Keeping Betty Baxter Meal Replacement Bars in your draw at work is a simple way to help you keep control of what you are eating! BB Bars are tasty and filling – AND there is no mess to clean up.

2. Sugar with that?  “Instead of getting a coffee with sugar, try a natural sweetener alternative such as stevia to replace the sugar,” says Michelle. Did you know there are hidden sugars in condiments such mayonnaise and other salad dressings? Try mustard with your lunch instead of mayonnaise, and or better still try putting your salad dressing on the side so that you can control the amount you eat.

3. Exercise is key. Did you know research shows people who manage a MINIMUM of 150 minutes of moderate activity a week are more successful in reaching their weight loss goals? It’s not rocket science – it’s as simple as taking a couple of flights of stairs instead of the elevator or parking a bit farther from your destination so you have to walk. It’s a really is easy to burn more calories.

4. Where’s the trust?  If you can’t trust yourself to open the cupboard and resist eating the sweets or cookies you bought for other family members, Michelle recommends “to not keep them at eye level – better still don’t even buy it!” She goes on to say “Good wholesome healthy food is for everyone – not just for those trying to loose weight!” 

5. What’s on your plate? Michelle recommends using your plate to guide your food selection and portion sizes. At the very least one half of the plate should be all salad and vegetables. The other side can be split between protein and low GI starchy carbohydrates.  If you really think you need to get a second plate Michelle suggests for you to just try to wait for what you have already eaten to settle and if you honestly think you still need more then it had better be all vegetables! Research has shown people who eat five or more servings of low GI fruits and vegetables a day are more successful with weight loss.

6. Avoid fast food. How serious are you about your weight loss?  If you are REALLY serious then you should REALLY avoid fast foods! Michelle recommends if you fall off the weight loss wagon and feel you really need to eat fast foods, do yourself a favor and don’t supersize it.  Consider a salad, smaller portions, or “get baked, not fried.”  Just make sure you don’t punish yourself and skip your next meals, this won’t help you either!

7. Beware of liquid calories. Do you realise that sweetened tea and fruit juices have no less calories than soft drink? Were you aware some research shows that some artificial sweeteners used in soft drinks have links to cancers and mental conditions? Michelle suggests while you’d be better off eating the fruit than drinking the juice, it is important to drink a minimum of two litres of fluids daily to maintain hydration.

8. Accountability is all yours! Keeping track of your daily food intake takes only a few minutes, but research shows it can double your weight-loss success. Consider using a BB Food & Exercise Diary – you’ll be amazed at the difference it makes!

9. Order smaller portions. Have you considered sharing a plate or a meal at restaurant when you are eating with others, or when eating on your own ordering a smaller portion? If you have never considered this before – then try it! If you’re still hungry, then order another meal to share, but you probably won’t need to! Did you know that the average person’s stomach is the size of their fist? Michelle recommends before you order your restaurant meal that you ask yourself  ”do I really need to order all this food?”

10. Celebrate your success. There could not be a truer saying than “if you can dream it, you can make it happen” when it comes to weight loss. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Make sure you always take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals – just don’t reward yourself with calories!!!!

Good luck with your weight loss. Stick with it and watch how making these small easy changes will quickly add up to more weight lost over time!

Remember, our Nutritionist is always available on-line to help you with any weight loss queries you have.

We all dread the festive season when we’re losing weight! A healthy weight loss plan seems to go out the window when we get involved in all of the celebrations. But don’t feel like you need to hide in a corner to avoid temptations!

Here are Betty’s tips, to help you keep the weight off over Christmas.

• Look forward to healthy Christmas foods. Summer berries, cherries, turkey, baked veges and even Betty’s Recipe – Almond & Paw Paw Biscotti, are all healthy food options!
• Go shopping! Walking around in a large shopping center makes for great activity and great fun. Why not mix a fun activity with your weight loss!
• Throw your own Christmas Party. As host or hostess, you’ll certainly be getting in more than your share of activity for the day or night. And you get to chose what you eat! Make a simple hummus or blend a tin of tuna or salmon with low-fat ricotta, lemon juice and black pepper. Natural yoghurt works well when mixed with fresh garden herbs. Use vegetable sticks (carrot, celery, capsicum) instead of bread and crackers.
• Serve a small portion and make it last just as long as everyone else’s. Eat slowly and savour every mouthful. When you’re finished, focus on the atmosphere, the company, the meaning of Christmas and the gifts!
• Don’t eat everything on offer – no matter what it is, it’s available all year round. You can have some when you REALLY want it.
• Stand under the mistletoe – not near the nibblies.
• If you overeat, consider it just a lapse. Get back to your routine at your next meal. If you tell yourself you’ve failed, you can guarantee that you will!
• Make exercise part of your Christmas Day. Make exercise fun for everybody with backyard cricket, soccer and basketball. Or take the party out for a walk! These are a great ways to burn off your lunch.
• All in all, take it slowly, notice every moment, relax and enjoy! After all, Christmas should be about spending time with your family and being thank-full for what you have, not about counting calories!

Congratulations to everyone who has achieved their weight loss goals in 2009. This is the best Christmas present you can give yourself. Just don’t take it all away in the Christmas celebrations! Remember how much work you put into achieving your new body. And for those that are still going… keep your mind on achieving your goals in 2010.

Merry Christmas and a Happy New Year from the team at Betty Baxter!

The hardest part about losing weight is often the times when you’re eating out for dinner and you just don’t know how to make good food choices. Below are the best options for the most popular cuisines.  

Japanese

Japanese is an excellent option when dining out because they use such healthy cooking methods. Remember to be aware of hidden sugars and salts used in marinades, and avoid tempura foods, fried rice and noodles. Choose stir-fry dishes, steamed noodles, sushi with lean meats, fish, or avocado, or sashimi.

Italian

Although Italian tends to be less suitable for the dieter, there are still options available. Choose fresh salads with balsamic dressings, minestrone, tomato-based pastas (remember portion control), and thin-based pizzas with vegetable toppings. Avoid deli meats like salami and bacon, creamy sauces, cheesy dishes, and lasagnes. If you are tempted to indulge with dessert, avoid traditional rich Italian desserts, and go a small serve of gelati or sorbet instead.

Asian (Vietnamese, Chinese, Thai, Malaysian)

Believe it or not, you can still have a fairly guilt free experience when eating Asian cuisine, but it takes some will power. All fried foods must be avoided. This includes entrées such as spring rolls, dim dims, and prawn crackers, as well as deep fried mains and fried rice/noodles. If you aren’t sure whether a main is fried, don’t be afraid to ask. Mains based on satay style sauce or coconut creams should also be avoided.  Instead choose clear or noodle soups, braised, stir-fried, or steamed meals, and a wide variety of colourful vegetables.

Mexican

Mexican cuisine has a good variety of foods suitable for people who are watching their calorie intake, but you need to be aware of extras like cheese and sour cream which are commonly used in Mexican dishes. Good options include Gazpacho and salad, cerviche, chicken or beef fajitas, all grilled dishes, and salsa and picante sauces. Although guacamole is made from avocado, this should be limited due to it’s high fat and calorie content. Avoid chorizo, refried beans, quesadillas, chimichangas, and nachos.

Indian

Indian food is generally high in fat, and as such, should be eaten as a very occasional treat. As with other dining out options, always avoid fried or ‘crispy’ dishes and entrées. Steer clear of coconut creams, kormas, masalas, satays, naan bread, pappadums, and samosas. Instead choose healthier options such as Tandoori or Vindaloo dishes, yoghurt-based dishes, vegetable curries, steamed rice, or lentil soup. Always remember to be aware of portion control.

Check out ‘Betty’s Tips for Eating Out’ under Who is Betty? for more hints when eating out.

Our now very famous BB Superstar, Celise is married! After losing 22kg on the Betty Baxter program almost a year ago, Celise’s confidence improved dramatically and to top it all off her long term boyfriend proposed! She has since been madly preparing for the big day.

On the 20^th June, Celise married Tyson Cowie at the Glades Golf Club at Robina in Queensland.

‘The day was absolutely amazing – it rained on and off all morning, and then the clouds cleared and the sun came out so that we could have our ceremony outside as planned. We also managed to get all the family/friends shots outside before the rain came back – it then cleared again for us to be able to go out on the golf buggies and get some sunset shots. It was the best day ever!’

We think the permanent grin on Celise’s face tells it all!

Congratulations Celise! We wish you all the happiness in your newly married life.

So will we be hearing the pitter patter of little feet running around soon…..?

Each year Diabetes Australia celebrates National Diabetes Week. This is an initiative to raise awareness of the risk factors for diabetes type II and preventative measures that can be taken to avoid this condition. This year the event runs from the 12^th-18^th July 2009.

Did you know that the Betty Baxter program is appropriate for people with non medicated type II diabetes? The results of the program can even help patients gain better control of their condition (through effective weight management). Betty Baxter has seen many great success stories helping Diabetes patients gain better control of their condition. Check out Wendy’s story on the ‘BB Superstars’ page.

So how can Betty help non medicated diabetes type II patients?

-          BB recommends eating 5-6 times per day to stabilise blood sugar and stimulate metabolism.

-          BB limits fat to approximately 25-30% of your daily calorie intake, with the emphasis on good dietary fats including poly and monounsaturated fats, ensuring adequate essential fatty acid intake. Reducing total fat intake can aid weight management, which in turn helps you to manage blood glucose levels.

-          The BB program provides (on average) between 25-30g fibre per day. Adequate fibre can reduce the risk of developing diabetes due to it’s stabilising effect on blood sugar levels. It also has a beneficial effect on the cardiovascular system and digestion.

-          BB promotes regular exercise. Exercise not only aids weight management and reduces stress, but also improves insulin effectiveness in the body.

According to Diabetes Australia, type II diabetes can be prevented in up to 60% of people by maintaining a normal weight. 

For more information on Diabetes and Diabetes Week visit www.diabetesaustralia.com.au.

What is emotional eating?

Also known as comfort eating, it is a coping mechanism adopted by many people during times of emotional upheaval. When people experience emotions such as confusion, anxiety, sadness, or need to avoid thinking about a certain situation, they often turn to high calorie ‘comfort foods’. Eating these foods can boost your mood temporarily and distracts you from what’s really going on. Sounds good right?

The truth is, these foods leave you feeling more depleted in the long run and worsen the comfort eating cycle by leaving you wanting more when you become upset again. This cycle is a major cause of weight gain.

How can Betty Help?

Glucozone is a natural way to curb those cravings associated with emotional eating, and is now available on the Betty Baxter Online store or in selected pharmacies. Glucozone not only supports the nervous system during times of stress, but also aids blood sugar regulation. This comprehensive nutritional and herbal formula, is also a great way to improve cardiovascular health by balancing cholesterol levels.

The Goodhealth Glucozone capsules, available on the Betty Baxter online store, are low dose (only two capsules needed per day) and in blister packs for your convenience.

So next time you think about reaching for your comfort food, hop on the Betty Baxter online store to get your Glucozone capsules today.