Slightly held up by yesterday’s schedule change, but better late than never!

1. Eat almonds - they contain protein and fibre to fill you up, also vitamin E, a powerful antioxidant. If you’re feeling low on energy, they also boost magnesium, which is vital for get up and go, building and maintaining muscle and keeping blood sugar level. Almonds are also super sneaky, because research indicates that the way their cell walls are composed may help reduce your body’s ability to absorb all the fat they contain, making them one of the best nuts you can choose. A handful a day - about 23 nuts in total, is perfect.

2. Don’t always believe the hype. The recent best selling book “French Women Don’t Get Fat” claims the French way of eating is perfect for being satiated and staying slim. Recent research however, shows at least 40% of French citizens are overweight. Would you be surprised to know the top franchise in Europe is McDonald’s … ?

3. Enjoy some sun. Make sure you’re following sunsmart guidelines, but get out and catch some early morning rays to make yourself feel better. More and more people are being diagnosed with Vitamin D deficiencies, and not getting enough sun has been linked to depression, and the wonderfully named SAD (seasonal affective disorder). Make some time to go for a walk before work - the sun is up around five thirty in Melbourne at the moment, so set your alarm and get out there. Go somewhere beautiful, even if it’s only checking out some lovely gardens in your surrounding streets. Breathe deeply, walk briskly, then go home and have a delicious breakfast and feel virtuous.

4. Make Low Fat Pizza - as promised, in response to the magazine article which only gave frozen pizza as an alternative to dodgy fat laden home delivered ones. You can make your own pizza so easily, and it can be really honestly good for you.

The base: it depends on how much time you’ve got, and how much like Jamie Oliver you’re feeling. I like to break it down into three categories:

Heaps of time: make your own dough. Easy, and a great stress buster when the kneading time comes. Not so good if you come home from work and want to eat straight away, but great for the weekend, especially if you’re trying to impress friends with your pizza making abililties. There are a zillion dough recipes out there, but if you want one from me, just leave a comment and I’ll post it. You can replace a proportion of the normal flour with some wholemeal, semolina or polenta (probably about 100g of each of those) to add some crunch and extra fibre to your pizza.

A little less time: buy a pre-prepared base. You can find ones that aren’t soaked in olive oil - they’re very thin and will end up quite crunchy.

Want it now now now! Grab some large pita bread. Your pizza base is ready to go.

Toppings: this is where the low-fat quotient of heaps of pizzas falls down. If you can stick to predominantly veggies, and just add a little meat, hopefully lean, you’re doing well. Mushrooms, tomato, capsicum, Spanish onion, baby spinach, artichokes, grilled eggplant or zuccini are all fantastic. You can go for lean ham or bacon, some minced chicken, or lean beef - even make your own meatballs if you felt like it. Basil, marjoram and oregano go really nicely with pizza. Spread the base with tomato puree or passata, with a little garlic crushed into it if you like. Add your chosen toppings, then grate some parmesan cheese on top. Try to limit yourself to a thin covering of cheese, which lets the ingredients shine through. Bake until it’s brown and crispy. Voila - your own awesome, healthy pizza.

If you have kids, they can make their own mini ones - or help you make a half and half one. The possibilities are endless, so be as creative as you like.

5. This week’s yoga pose - Spiralling Reed. You can do this pose standing, sitting or kneeling, depending on what feels most comfortable. The gentle spinal rotation is perfect for making you feel more upright and loose after sitting at a computer for long periods of time.

A: Sitting, standing or kneeling, engage your abdominals, bring your shoulders back, and have your arms by your sides.
Spiralling Reed, A
B: Inhale, and bring your arms up so they are straight, beside your ears.
Spiralling Reed, B
C: As you exhale, slowly turn to the side and bring your arms down beside you. One should end up in front of you, one slightly further back. Don’t force the twist, it’s supposed to be gentle. Continue for up to fifteen breaths, moving on the inhale and exhale. Make sure the breath is gentle, and doesn’t make your body tense up.
Spiralling Reed, C

Click on the link below to see the pose in real time.
Miss M in action

Please note, this pose is not suitable for anyone with a lower back problem. No responsibility will be assumed for any injury resulting from performing this pose.