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1. Use essential oils to change your mood. If you’re feeling tired or stressed, there are some really simple and gorgeous smelling essential oils you can vaporise or add to a bath to alter how you’re feeling. Lavender is fantastic for de-stressing, and citrus oils are great for energising. You can also buy great preblended oils which take the guess work out of mixing them yourself, and mean you don’t have to buy heaps of oils you then might not use.

If you’re going to use oils in the bath, you need to add something to the water to disperse them. Baking soda is my favorite - it’s cheap, and you just grab a handful, add the oils to it, and throw it under the running water. This makes sure the oils won’t just sit on top of the water. Milk is also a good disperser, or you can buy a product made especially for that purpose.

2. Eat smaller meals more often. If you’re eating three main meals a day, chances are you’re getting hungry in between them and might find yourself drawn to sugary or high fat foods as snacks. Try eating five or six smaller meals - cut down on the three main ones, and add two or three substantial snacks - to keep your blood sugar regular. The snacks can be as simple as a sandwich with chicken and a heap of salad, some fruit and yoghurt, or a salad with a small tin of tuna added to it.

3. Warm up before exercise. Heaps of people don’t warm up, but it’s really important to make sure your muscles are ready to work before you start exercising at a higher than normal intensity. Five to ten minutes is a perfect amount of time - if you’re outside a leisurely jog will work, or even a power walk if you don’t want to burn up too much of your energy. Don’t go too crazy - remember it’s only a warm up, and a few stretches won’t go astray either.

4. If you’re feeling like you can’t get enough rest and are worn out by work and other commitments, set aside an hour and go and have a massage. It’s amazing how much stress our bodies can hold without us realising, and a professional massage can make a huge difference to energy, sleep quality, and general wellbeing. Consider it a necessary treat.

5. This week’s yoga pose - Upward/Downward Cat. AKA cat/cow pose, happy cat/angry cat, this pose is one of those ubiquitous yoga poses everyone has seen before. That doesn’t mean it’s not a great one to perk you up in the mid afternoon, especially if you’re sitting at a desk all day, or are just finding your back is feeling tired.

From all fours, make sure your wrists are in line with your shoulders, and your spine is as neutral as it can be (not tilted or arched). As you inhale, look up, and drop your stomach down, which is known as hyperextension of the spine, and should move your tailbone (aka bottom) up at the same time.

Downward Facing Cat - as you exhale, tuck your chin down towards your chest, and move your tailbone towards the floor. This will arch your back, and move your spine into flexion.

It’s important not to force your spine into too much flexion or extension. Flow with your breathing, and feel your back become less tight as you move through the range of motion that’s right for you.

Make sure you keep your shoulders strong, and not hunched over. If you have pain in your shoulders, you can do this pose with your forearms on the floor.

Please note, if you have any condition of the spine which restricts either spinal flexion or extension, this pose is NOT suitable for you.

Missing in action last week, due to my midweek meltdown, but back now!

1. Switch your huge handbag for a backpack. I read an article a while ago about how much damage women are doing to themselves by carrying enormous bags around, filled with too many unnecessary items. I checked out my own bag, and had to concur. So I started using a backpack, and it’s made a huge (positive) difference to my posture, and tension in my upper body. Admittedly, a backpack isn’t always the most stylish choice, but if you keep your handbag light, and go for the function over form when you have to be more of a packhorse, it’s a good rule of thumb. Crumpler messenger bags might look super funky, but their backpacks look great as well. Save your spine today!

2. Eat a savoury breakfast. Recent research has shown that eating a non-sweet breakfast combining carbohydrate, protein and a small amount of fat will keep you full for longer, and reduce cravings for sweet things later in the day. Now that eggs are no longer the dietary bad guys, you could make one (boiled, poached or scrambled in non stick pan) part of a delicious breakfast that also included grainy toast, grilled tomato and lean bacon. Add some baby spinach and it’s filling and delicious.

3. Listen to some great music. As I discovered while feeling crap last week, music can drag you down, or lift you up. Find some music you love, and listen to it while doing something mundane like washing up or cleaning the bathroom (like I did yesterday) and make it much more fun. Cooking dinner is far more fun when you’re accompanied by cool tunes. My pick for domestic chores this week is The Blind Boys of Alabama, especially any song involving Tom Waits as a writer. However on my way to yoga, I like to listen to Rage Against The Machine. Go figure …

4. Make vegetable soup. It’s easy and delicious. Choose any selection of your favorite veggies, and make a giant vat of soup on the weekend. All you really need to do is chop (put that inspiring music on), saute, then let it do it’s thing. Add some barley, or maybe some legumes to make it more filling, and you have a great meal with minimal effort. If the idea of something totally vegetarian freaks you out too much, use chicken stock to add some meaty flavour. If you’re super organised, you can even freeze some in small containers and take it to work during the week for lunch.

5. This week’s yoga pose - Vrkasana - Tree Pose. Any time you ask kids if they know any yoga poses, this is invariably the one they show you. It’s Miss M’s favorite - a tough pose, but great for creating focus, and balance (because it’s a balance pose). Like any balance pose, you need to find a gaze point to focus on. Make sure it’s something that won’t move - don’t look at your reflection in the mirror, because if you waver, you’ll fall over. The other thing, which is tough to do, is not to push yourself too far into the pose. It’s better to keep one foot on the ground if you need to, than be off balance for the whole time you’re doing the pose.

Try to keep your breath relaxed, and if you haven’t done this pose before, make sure you have a wall handy, so you can snake a hand out to help you stay upright if you need to.

Phase 1.

Only lift one foot slightly. This is still balancing, but it’s perfect for beginners. Make sure the leg you’re standing on is “active” - pull your muscles up to make it stronger. Try and have as much of your foot on the ground as possible, and when you’re comfortable, bring your hands in front of you. Keep your eyes open, because closing them makes it super hard.

Phase 2.

Bring your foot up slightly higher, and push it into the supporting leg, which makes the pose stronger. Make sure it’s not pressing against your knee joint (knees move out to the side, and pressing against them isn’t a good idea). The same principles apply as for phase 1, but you need to focus more on your breathing and posture.

Phase 3.

Once you’re comfortable with the midway balance, you can use your hand to bring your foot further up your leg. Again, press it into your supporting leg. Keep your shoulders down, and your breathing relaxed. Try and stay up for 6-10 breaths, and build from there. Repeat on the other side.

It’s important to remember that some days, balancing is easy as pie. On other occasions, it feels impossible. Just go with what feels right, and don’t force yourself to go too far. Yoga is much more enjoyable when you listen to your body and don’t push it beyond what’s comfortable (as I know from years of doing just that). If you’re pregnant, please be aware balancing becomes more difficult as you progress through your pregnancy, so make sure there’s some form of support (wall, chair) close by.

1. If you find you’re often stressed, or suffering from insomnia, try a little acupressure to help calm you down. The spot directly between your eyebrows is called the “yintang”, and promotes relaxation. Press lightly to begin with, then gradually increase the pressure and length of time you’re pressing for. This helps your energy or “chi” flow more easily, and can also trigger the release of endorphins, which are the same chemicals produced by exercising.

2. File this under “it’s worth a try”. Green tea is known to be great because of the antioxidants it contains, but it’s also been credited with assisting weight loss. Studies have shown that if you replace your morning cup of coffee with green tea, you can lose five kilos in eight weeks. While the article I read on this doesn’t say where those studies came from, I think I might undergo this test, and see what happens. Stay tuned to hear the progress!

3. As the weather gets warmer, more delicious fruit is on offer. If you’re like me and tend to struggle to use it all up, here’s a great way to do it, that any children in your house will love. Grab a combination of whatever fruit you have available - strawberries, mango, banana (if you’re feeling wealthy!), pineapple - anything you like. Remove any peel or seeds, and throw it into a blender or food processor. Add some low fat yoghurt if you want to make it creamy, and whizz it ’til it’s all nice and smooth. Pour it into paper cups and put an icecream stick in the middle. If you’re really organised and have those real icypole moulds, use those instead.

Freeze them, then pull them out of the freezer next time you need a sweet mid morning snack. Have a cup of green tea as well and feel super virtuous!

4. Something a little esoteric: over the next week, take time to savour the moment at least once. When you’re eating, take the time to appreciate what you’re doing. Turn off the tv, put down the magazine, savour the smells and the taste of the food. This works with anything, gardening, walking, even ironing and washing up. Take pleasure in achievement of completing something that seems mundane, and enjoy the time it takes to do the chore. You’re probably thinking “sure Emma, appreciate washing up”, but I’m using the best red grapefruit scented dishwashing goo, and it smells fantastic, and watching those dishes go from dirty to clean is disturbingly pleasurable. And yes, I need to get out more!

5. This week’s yoga pose - Viparita Karani, or Extended Legs Pose

Very simple, but extremely relaxing pose, and easy to do anywhere you have access to a wall.

Put your bottom as close to the wall as you can. You might like to have a pillow positioned near your head for extra comfort. Slowly bring your legs up until they’re straight, and resting completely against the wall. Let your body relax, and focus on breathing. You can stay here as long as you like.

When you want to come down, bend your knees first, then slowly roll over to the side, bringing your legs to the floor. Don’t try to stand up straight away, sit for a couple of moments and let your body get used to being upright again.

Please note, because this pose is a partial inversion, it should not be performed by anyone with high blood pressure or glaucoma. If you are more than sixteen weeks pregnant, you should avoid lying on your back for long periods of time during exercise.

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.

B: Inhale, and bring your arms up so they are straight, beside your ears.

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.

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.

A weekly newsletter with health tips and a featured yoga pose

1. Drink more water. The classic wellness tip, but made all the more topical by the insane drought we’re going through at the moment. You always hear about drinking x litres, or glasses of water a day, but the secret is to constantly take small sips, instead of getting to the evening and realising you haven’t drunk enough, then chugging two litres! Large quantities at once will only result in heaps of visits to the toilet. Small sips will keep you hydrated all day, and especially if you’re in an airconditioned office, stop you from feeling too sapped of energy.

2. Have a substantial snack in the afternoon. Have you noticed how it’s always around 3.30pm when you feel like reaching for a packet of chocolate biscuits and eating the entire thing? When your blood sugar levels are low, your body craves quick fix sugar hits, which always make you feel temporarily better, but then make you crash soon after. If you have something about an hour and a half to two hours after lunch, this will keep your blood sugar levels nice and constant, and keep you away from the biscuit jar. Some good ideas to get started with:

Hoummus and ryvita (or any kind of wholegrain cracker)
Low fat yoghurt and some almonds or walnuts. Try to find a yoghurt that isn’t full of hideous chemicals to make it taste nice once the fat is all gone.
Toast with tomato, ricotta and avocado
Your favorite dip with a selection of salad veggies for dipping
Half a salad sandwich made with rye bread - you can add some turkey or ham if you like.

3. Breathe: I know, you hear this all the time, just like the “drink more water” tip. But next time you’re sitting at your computer and yawning, take a few moments to really breathe. Don’t force it, because you’ll instantly be tense. Close your eyes, and try to breathe slowly and deeply, inhaling for a count of four, and exhaling for a count of six. If that’s too long, just go with what feels right. Disturbingly, this is something we all need to practice. But the better you get at it, the less stress you’ll feel.

4. Roll your shoulders: most people I’ve written programs for work at computers, which usually means they have bad posture. Nearly everyone is stressed, and stress almost always means your shoulders are elevated. It’s not something you notice, until you find a way to make them go down, and then you realise how relaxed you feel. So try this (and if you do this, and breathe and drink water, you’ll feel great!): lift your shoulders right up to your ears, and circle them backwards, being conscious to really push them down as well as lift them up. Do it six times in one direction, then switch around and circle them in the other direction. You might hear some little noises as the joint moves in a way it’s not used to. You should feel your shoulderblades drop down your back. When you’ve finished, see if you can feel a difference. Next time you feel stressed, do this again.

5. This week’s yoga pose: 4-Part Supine Twisting Vine

One of my all time favorite poses. Fantastic for helping you relax when you’re stressed, and a gentle spine twist to help alleviate digestive problems. Depending how tight your upper back is, you may find you feel a stretch through the thoracic (back of the ribs) area as well.

A: Lie on the ground with your arms out at shoulder height. Bend your knees so your feet are flat on the floor, slightly wider than hip width apart. If you’re using a yoga mat, your feet should be almost on the edges of the mat.

B: Let your legs drape over to the right hand side. Don’t try to force them to the ground if they don’t go all the way there - it should just feel completely relaxing. Try to keep both shoulders on the ground. Stay here for five to ten breaths.

C: Keep your bottom leg where it is (this should be your right leg), and move your top leg so your foot is close to, or on top of your bottom knee. You can use your right hand to pull your left knee over a little more if it’s comfortable. Again, don’t force the movement. Breathe - five to ten breaths.

D: Slowly straighten your top leg, letting your foot come to rest on the floor if you can. Still trying to keep your shoulders on the ground, take five to ten breaths in this position, then slowly bring your knees back together, your feet back to the floor, repositioning them if you need to. Repeat A-D on the other side.

Please note: you should avoid this pose if you have a back injury or pain, hip replacement, or neck injury or pain. Please check with a doctor before commencing any form of exercise program, especially if you are pregnant, or have had an injury. No responsibility will be taken for injury resulting from these exercises.