Gabrielle Maston Dietitian & Exercise physiologist

If you can't be a Sun be the brightest shinning star you can be

2010-10-12T20:01:00.000-07:00

I was reading an awesome book called "Stop worrying and Starting living", so far this book has taught me alot.
One of the most profound statements I have read of late has been:
"If you can't be a tree, be the greeniest bush you have ever seen, If you can't be a sun be the brighest shining star you can be'
Wow this has really resonnated with me, understand that you don't need to be anyone but the best person you can be.
Why do people have to conform with the ideal? Why cant you just be you?
You are smart, You are beautiful, everything about you is perfect, You are natures gift!
So today, today love your self, thank the universe for your existance. Remember there is only ever going to be one of you- why would you want to be anyone else?

Eat breakfast

2010-10-06T19:43:00.000-07:00

We all know that breakfast is the most important meal of the day. However there is still large percentage of the population that continues to skip breakfast. With a little bit of education and better understanding it may motivate you to start eating breakfast every day. There are many health benefits to eating breakfast including assisting weight loss. Breakfast skipping may also be detrimental to your workout sessions.

Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at the next meal time.

Eating before exercising in the morning has also been shown to burn more total energy. It is a common fallacy that exercising before breakfast is better for weight loss. In a starvation state you do burn more fat as a percentage of energy. However in absolute terms you burn less energy. You perform better, at higher exercise intensities after eating breakfast. This allows you to burn more total energy than if you did not eat breakfast. Performing at higher levels of exercise intensity will help you build more muscle, get fitter faster and lose weight quicker. Eating within sixty minutes of waking also aids to boost the metabolism to peak levels for the rest of the day.

Breakfast means just that, breaking the fast from sleep time. During sleep time metabolism is lowered because you are in a resting state. During this time glucose stores are used and your body is in a starvation state. It is important that in the morning the starvation state is broken. This will kick start your metabolism and keep it fired up for the rest of the day.

Not only will breakfast help you train better and burn more energy it will give you the mental edge. Eating a healthy breakfast helps to improve alertness, concentration, mental performance and memory.

Breakfast is the best opportunity to get your daily intake of calcium. Typically most people consume cereal with milk in the morning. Research has shown that for teenage girls this may be the only intake of calcium for the entire day. For most adults cereal contributes to a large amount of their fibre intake, particularly if this is a high fibre cereal. Fibre is important to keep bowel movements regular.

Starting the day with a healthier meal will provide you with a variety of nutrients and pave the way for a healthier intake subsequently. Wholegrain breakfast cereal with low fat milk or yoghurt and some fruit provides many important nutrients including dietary fibre, carbohydrate, protein, calcium, B and C vitamins and iron. This is a quick and nutritious way to start the day and provides energy that will last throughout the morning.

The most common excuse people have when skipping breakfast is that they don’t have time. Breakfast on the run can still be nutritious. If you are in a hurry, try a fruit smoothie by blending fresh, tinned or frozen fruit with low fat milk and yoghurt or grab a glass of milk and a piece of fruit. In addition to this it is a better idea to wake up a little earlier so that you are not in a rush and stressed before you arrive at work.
Second to this go to bed earlier so you can accumulate eight hours worth of sleep. People who are sleep deprived tend to over eat and crave energy dense foods as a pick up.

Another common nutrition no, no is drinking juice for breakfast. Try replacing juice for an actual piece of fruit. This is a great way to increase dietary fibre and reduce sugar in the diet.
In doing this it will make you feel fuller for longer, you will be less likely to over eat. Start by adding grated apple to top your morning porridge.

If you do not feel hungry in the morning to eat breakfast, this means you have eaten too much the night before. Try and reduce your dinner portions so you wake up hungry. If you still do not feel hungry delay rather than skip breakfast. Try postponing breakfast for thirty minutes and consume a small mouthful of food to boost the metabolism.

Curb the excuses and eat breakfast to aid with your weight loss efforts. Include nutritious foods to optimise your dietary intake of minerals and vitamins. Careful planning of dinner meals and sleep routines will help you improve your health and get you to your weight loss goals faster. Bon appetite!

Weight loss Virtual Super market tour

2010-09-25T03:49:00.000-07:00

I have compiled a weight loss Virtual Supermarket Tour, which would be fabulos for clients, friends and family members who find weight loss hard.
Have you ever felt so confused about how to decipher weather something is healthy or not? There are so many conflicting nutrition messages. Changing Shape weight loss Virtual super market Tour is designed to give you an insight on how to make the right choices when visiting the super market. It will help you make sense of nutrition messages and just plain old marketing. The Tour is a 55min online video and written transcript which can be purchased through out online store. The Tour is a walk though your typical supermarket. It outlines how to pick healthy foods for you and your children.
In includes:
• Tips on how to lose weight
• Manage chronic disease like cholesterol, high blood pressure and diabetes
• How to pick Healthy snacks
• How to feed your family healthy meals
• Suggestions for meals using easy recipes
• How to shop on a budget
• How to read nutrient labels
• The dangers of high salt consumption
• Good fats and bad fats
• Determining good and bad carbohydrates
This tour is great for anyone that wants to lose weight and most of all learn how to eat healthy. It will teach you how to plan meals and make sense of the super market once and for all.

As part of the launch for the Virtual Tour the month of October we are giving away a special gift. This month you will also receive a BONUS of our weight loss manual “How to make your dress fall off” valued at $10. This bargain will kick start your weight loss success, all for lower than the cost of gym visit! Before you purchase you can view a preview if you follow this link http://www.changingshape.net.au/online_store.html

This package includes:

60min Online Virtual Supermarket Tour Video + written transcript + BONUS weight loss manual = $9.95

You can purchase this from our store online cart http://www.changingshape.net.au/online_store.html. You will be given a unique user name and password on your pay pal receipt which will be valid for 1 month.

The dangers of counting calories

2010-09-17T07:03:00.000-07:00

Counting calories can be harmful to your mental health. It may cause you to perceive certain meals or days as failures because you ate high energy foods. Which weren’t in fact failures at all but part of a healthy eating plan.
Eating on a calorie restriction causes you to stop eating when you have reached you energy limit from that meal. This may not be the same limit your body needs to feel full, perpetuate fears of food and trigger binge eating. You lose the ability to eat naturally and the ability to decipher feelings of hunger and fullness.
If you try to adjust your intake based on the reading from the scales this is also wrong. Your body will fluctuate on both a daily and weekly basis. You are using a false feedback mechanism.

7 super market tips for super market survival

2010-09-12T16:15:00.000-07:00

1. Read the nutrient panels before you buy a new products. Nutrient claims and marketing can easily miss lead unknowing consumers. Learn how to read nutrient panels and choose foods that are lower in energy, total fat, salt and sugar.
2. Stock up on fruits and vegetables. Making healthy food readily available will make it easier for you to make the right food choices.
3. Compare prices to get the best deal. Use the unit pricing or price per 100g to compare prices of different brands for the best deal.
4. Buy the right quantity of food for portion control. This will help you save money, reduce food waste and help you lose weight.
5. Shop with a list. Put together a shopping list of the essentials so you are less tempted to impulse buy.
6. Never shop hungry. When hungry you are more likely to crave sweet high energy foods. Shopping when hungry will cause you to end up with more of these foods in your shopping basket.
7. Plan meals to make cooking easy. Plan each meal at the start of the week, so you don’t get tempted to order take out after work. It also ensures you have everything you need to prepare each meal.

Be grateful

2010-09-03T03:47:00.000-07:00

What have you got to be grateful for this week? Have you stopped and thought about it?
There are many things we take for granted every day like our beautiful blue skies, our friends and family. What would we do if all of a sudden all of this was gone?
Human history has shown that yes in some parts of the world this has happened. From one moment to the next your life can completely change for the worse take for example the Jewish people and the Holocaust. I understand changes in our lives may never be as horrendous as that, but we never know what the future holds. We need to thank the universe and ourselves for the life we live today and acknowledge the good life we have.
Take time every week or even every day to sit back and think about the great things that have happened to you. Think about all the things you can be thankful for. Not only will it help to you appreciate people and situations more, but it may also leave you in a better mind frame for at least a few hours.
So sit for a few moments and think about it.

Stress alittle less sister

2010-08-23T05:44:00.000-07:00

Stress can be a contributing factor to weight gain, stress can cause emotional eating and binge eating. Most of all it puts us under large amounts of pressure which can be mentally debilitating and tiring.
Are you ready to relax and have fun? Start by allocating a day on the weekend over the next month called free day. Make a list of all the things you have ever wanted to do or try. On your free day take a look at the list and choose something from the list and set forth to do it, or if anything more interesting comes up to that instead. Take your time doing anything you want, be free for the day.

Give up now!

2010-08-20T22:46:00.000-07:00

Some times it's just easier to give up right? NO!!
Particularly when it comes to weight loss, you should never give up. When times are tough... then try harder.
Why? Because each time you try your one step closer to getting to where you want to be. Learn from mistakes and difficult situations. Create an environment around you that will force you to change habits.
For example:
Never use the TV remote... you couch potato! Get up and switch channels, better yet go for a walk or do something active instead. Most of us sit in an office all day at work, and then come home and sit infront on the TV to relax. Your body doesn't need that mauch relaxation.

Take the stairs in stead of the lift. The funniest thing I have seen, is gym members taking the lift up to the second floor todo a cycle class rather than walking up the stairs... ironic isn't it? If you just moved more climbed a few more stairs, maybe climbed a tree like the cave men, you wouldn't have to pay a gym membership, nor pay some one to scream at you to pedal faster... I can say this because I teach cycle classes. Oh and I don't scream, but I make my class pedal faster if there taking it easy.
Moral to the story:
1. Never give up on anything- if you want it baby keep trying
2. Move more, to lose weight

Now go out there and defy the odds!

Fertility boosting foods for women and men

2010-08-18T19:24:00.000-07:00

Women and men who are having difficulty conceiving should take a closer look at their diet. Research from the Harvard School of Public Health produced in the book “The Fertility Diet” by researchers J.Cavarro and W.Willett (2007) has shown that when women make a few small changes to their diet their chances of conceiving increase.

Fertility starts with a nutritious diet and a regular exercise program. Super foods gives us the competitive advantage. Certain super foods have also been found to have positive effects on both male and female reproductively.

Whole grains

Whole grains such as oats, barley, wheat, quinoa and chia are Low GI carbohydrates that promote a positive blood glucose response. They help with satiety, increase fibre in the diet and give you sustainable energy for baby-making. Whole grains contain loads of B vitamins in particular Vitamin B-12.
B-12 is used at the microscopic level for cellular reproduction and hormone balance. B vitamins in females stimulate ovulation. In addition it helps produce healthy ova and sperm. A deficiency in B12 in males can reduce sperms motility.
To increase your B- vitamin intake do a few simple switches:
TRADE
White beans for Lentils
White bread for multi grain bread
Refined and highly processed cereal for whole grain cereal like oats/ barley/ rye/ quinoa
In general when trying to get pregnant it is better to try and choose high quality nutritious foods. They are richer in vitamins and minerals and are less likely to contain pesticides that may disrupt hormone function in men and women.

Oily fish

Contin Omega-3 fatty acids which are a powerful antioxidant. Great sources of Omega-3 is Tuna, Salmon, Mackerel, avocado and nuts and seeds. Professor of obstetrics and gynecology at the University of Rochester in Rochester, N.Y. believes “sperm quality is affected by dietary antioxidant intake”. Omega-3 fats are essential for healthy functioning of the male reproductive system. It improves sperm quality and mobility in men.Try to include at least 3-4 serves of Omega-3 rich foods weekly or alternatively supplementation can be used.
TRADE
Red meat for grilled salmon or tuna
Butter for avocado
Margarine for olive oil spread

Full fat dairy

Typically low fat foods are recommended for optimal health. However when trying to conceive Full fat dairy is the better option. Research has found that women who eat at least one portion of full fat dairy a day are significantly less likely to suffer from fertility problems that those who consistently go for low fat or non dairy options. Full-fat dairy products contain fertility-boosting estrogen and progesterone. However don’t make the change to full fat until your ready to conceive, because the extra saturated fat in the diet may cause a rise in cholesterol.
Two servings of full fat dairy per day recommended for good health. Once pregnant the low fat option can be resumed. In addition dairy products contain a large amount of calcium which helps to decrease the likely hood of developing osteoporosis.
TRADE
Cup of coffee for warm glass of full cream milk
Custard dessert for Tub of flavoured yogurt

Garlic

Although not typically known to attract the opposite sex. Garlic is high in the mineral selenium. Selenium is known to enhance male fertility through increasing sperm mobility. Nearly 50% of the selenium in a man is in the testes and seminal ducts.
Selenium also helps to prevent the chromosome breakage that may play a role in early miscarriage in women. In addition garlic contains vitamin B6 which helps to regulate hormones and strengthens the immune system. To increase garlic intake:
TRADE
Salt for garlic
Commercial meat marinades for Natural honey and garlic sauce

Lean red meat

Lean red meat is a great source of iron which helps to prevent anaemia, decreases the risk of ovulatory infertility and plays a role in the production and function of red blood cells. Red meat is also a good source of vitamin B12 which is essential in the maintenance and development of the nervous system.

TRADE
Chicken for FOR A veggie burger made from legumes and grains
Pork for Salad with nuts and seeds
By using a non meat source to increase iron intake you get the benefit of also reducing saturated fat in the diet and increasing fiber, minerals and vitamins.

Spinach

Spinach and other leafy greens are an excellent source of folic acid. Folic acid is important in optimising sperm production, facilitating regular, healthy ova production and helping to prevent neural tube defects. It is also a great source of iron and vitamin C which helps to enhance sperm quality by protecting the DNA stored within it from damage. The recommended daily intake of Folate is 500-600ug/day.
½ cup of spinach contains 130ug of folate which is equivalent to 33% of the recommended daily intake during pregnancy for women.

TRADE
Lettuce for baby spinach salad
Meat Lasange for spinach and ricotta lasagne
Pumpkin soup for spinach and leek soup

Oysters

Zinc is often considered to be the most important fertility nutrient as it has been shown to help with the male reproductive system and sperm production. If oysters aren't your thing, zinc can also be found in baked beans, eggs, nuts, whole grains and pumpkin seeds.
Zinc is required for the production of testosterone and zinc content in the prostate gland and sperm is higher than in any other body tissues. It helps to maintain semen volume.
A deficiency of zinc is associated with numerous sexual problems, including sperm abnormalities and prostate disease.
TRADE
Whole fish for oysters
Spaghetti bolognaise for spaghetti Mariana

Chillies

Certainly add the ‘heat’ back to the fertility department by increasing the flow of blood around the body, ensuring that the reproductive system gets a healthy supply. Chillies also stimulate endorphin production which means more fertility boosting. More endorphins circulating around the body plays a role in decreasing stress. They are also an excellent source of vitamin C which helps with iron absorption.

TRADE
Pepper for chilli flakes
Wasabi for sweet chilli sauce
By including some of these super foods in your diet it may increase your chances of conceiving. Remember that detailed dietary advice may be needed by a Dietitian. Information provided in this article should not replace advice from your health professional.

New online store

2010-08-13T15:31:00.000-07:00

Changing Shape has added some new material to its online store. You can now pick up our newly formulated weight loss shakes, our diet book 'how to make your dress fall off?' and buy our zumba class pass.

Brazilian Body

2010-08-06T05:10:00.000-07:00

What does it take to have a hot Brazilian body? Good Nutrition and a fun exercise routine.
Yes that's right no gruelling workouts- unless you like that sort of stuff.
The Brazilian diet consists of whole grains, vegetables, hearty meals and fun meal times together with family and friends. If you want a body like a Brazilian your going to have to eat and love it!
In addition have you noticed Brazilian men and women love to dance, typically the samba? Samba is a high energy latin dance genre and yes the kilos will fall off if you decide you want to shake your booty in a Brazilian dance class or your alternative which is just as effective is ZUMBA.
So do you have what it takes to have a brazilian body? Go out and enjoy eating wholesome nutritious foods and start dancing!

Interval training

2010-07-30T05:44:00.000-07:00

Interval training is the best way to burn those extra calories. Interval training is a form of exercise training where you experience hard bouts of exercise followed by easier sections called a recovery. Studies have shown it causes better adaption to training. This ultimately means you get fitter faster - your fat and carbohydrate burning systems work a lot better over a shorter timeframe than if you were training normally.
How can you adopt this into your normal training? If you’re training at the gym you could adopt this form of training when on the cycle bike. For example pedalling at a level 3 as a recovery and for a short burst of 30seconds ramp your level up to 7 and try to go faster.
If you’re walking outdoors you could do a normal paced walk then a power walk for 60seconds.
If you participate in group fitness classes you are already ahead of the pack. You will be glad to know that most aerobic based classes: ZUMBA, cycle, boxing etc all follow an interval format.
Or NOW heres some fun for the weekend- try rock climbing. Now thats interval training at its finest. Scramble up the wall as fast as you can great cardio and strength work out too!
Interval training for your cardio workouts is defiantly the best option. Get cracking with your new routine today- remember if you’re not sweating you’re not working hard enough... you may as well be a couch potato!

Lazy back- Maybe it’s your job?

2010-07-22T21:15:00.001-07:00

It seems like every one at the moment is suffering from a sore back. Maybe it’s time we look at our core strength and bio mechanics at work. A majority of back pain is caused by poor core abdominal muscles and fatigue.
Core abdominal muscles are the deep abdominal muscles of our trunk. They help stabilize our trunk and protect your spin. They normally switch on sporadically during certain movements like walking and lifting.
Poor core muscles can develop from poor posture, usually caused by an office job. Our sedentary jobs keep us in a sitting posture for hours on end. Sitting switches off core muscles, our jobs make our core abs lazy.
Luckily you don’t have to change jobs to fix this problem! To prevent back stiffness and poor core strength get up out of your chair every 45min for a stretch and a walk around. You can also build up your core strength by doing a plank hold or a FitBall work outs. In addition have a look at your posture try to stand tall and hold your tummy in whilst walking around.

http://www.articlesbase.com/nutrition-articles/the-truth-behind-weight-loss-shakes-2623227.html

2010-07-14T16:49:00.000-07:00

http://www.articlesbase.com/nutrition-articles/the-truth-behind-weight-loss-shakes-2623227.html

Master Chef go easy on the butter!

2010-07-02T06:41:00.000-07:00

Has any one notice how much butter they use in there cooking on Master Chef?

I have I often sit at home watching and cringing about all the saturated fat in the meals... its no wonder those lovely chefs are on the 'heavier side'.

It is possible to cook healthy meals without all the butter and oil. Using cooking methods such as boiling, grilling or baking can certainly decrease fat added to meals. In addition herbs and spices can be added to enhance flavour instead of adding more fat.

lets not start cooking to increase our risk of heart disease!

Same old thing again for lunch?

2010-06-28T21:27:00.000-07:00

Sick of taking the same old sandwich to work for lunch? Try these ideas to spice up your menu.
1. Make your sandwiches with different types of bread eg multigrain (Rye, soy and linseed, 9 grain), fruit slice, whole meal wrap or whole grain roll.
2. Get creative with your fillings, make sure you have a low fat protein source like low fat cheese or ham, lean meat, chicken or tuna.
3. Include lots of salad or veggies to bulk out your sandwich and make it really filling.
Tried and tested combinations are:
Grated beetroot, carrots and mung beans
Fruit bread, low fat ricotta cheese and sliced banana
Baked beans, low fat cheese and sliced tomato
Chicken, avocado, grilled egg plant and mixed lettuce leaf
Pumpkin, Pine nuts and rocket with mustard
Let your creativity flow when making sandwiches there the perfect lunch meal and can really help you get your daily intake of vegetables.

Fustrated about supplements!

2010-06-20T20:20:00.000-07:00

It always amazes me that people will spend hundreds of dollars on supplements for weight loss, because none of them work! Powders contain vitamins and minerals that you can get from eating real food, why would you do it?
The only way to lose weight – that is unless you have liposuction, is to exercise and clean up your diet!
Instead of spending $70 per jar of pills or hypoxi treatment – go for a run it’s FREE! Hire a personal trainer or Dietitian if you need someone to be accountable to make you do the work!
Buying magic pills and using fancy machines will not make you lose weight, unfortunately you have to put the time in and do the work.

Focus on what you want- its the law of attraction

2010-06-18T04:39:00.000-07:00

The law of attraction works like this: Focus on what you want because then you’ll get more of that. Our universe or our energy if like a magnet, whatever we think is exactly what we get- even if we don’t like it. We are our thoughts.
What has this got to do with weight loss or nutrition?
Well have you ever tried to go on a diet and said ‘I will not eat chocolate ’and it seems like every were you go people are offering it to you and you can’t stop thinking about it. That’s the law of attraction working. Even though you don’t want to eat it, the thought of the food in the first place is attracting it right to you!
Will power will not get you through this one. What can you do instead?
For starters don’t think about giving up one single food item, think about changing eating behaviours. Think about it this way: I have seen skinny people eat chocolate and I have also seen them eat Mc Donald’s. What’s the difference between them and someone who is over weight?
NO it is not a faster metabolism in fact studies have shown that metabolic rates do not differ between individuals by much.
The answer is in their eating patterns and attitude towards food:
1. They don’t think about food unless they are hungry
2. Certain foods are not off limits, all food is equal
3. If they eat a calorie dense snack like chocolate they probably will eat less in the next meal time.
4. They eat slowly
Four really basic rules but it is rare to find people who eat like this now a days.
Getting back to the law of attraction.... If you think you eat healthy then you will. If you think you are going to lose weight you will. If you don’t want to eat junk food distract your mind off food completely- think about some else like your last holiday.
Make it happen now!

Goal 1

2010-06-12T07:05:00.000-07:00

Start with some exercise first thing tomorrow morning... that can be the start of your goals

Goal setting

2010-06-12T06:57:00.000-07:00

For sucessful weight loss you need to set goals.This will keep your efforts focused and give you motivation to keep going. Goals must be SMART!
• Specific- To you and well defined.
• Measurable- You can record it.
• Achievable- Set goals you know you can achieve.
• Realistic- This means it can be done, but it doesn’t mean it will be easy.
• Time-lined- We need a deadline to keep motivated.

We need at least 3 goals to get us started, 1 new goal every month and 1 long term goal at the end. So get cracking!!

Which supplements wouldn't I take?

2010-06-02T21:26:00.000-07:00

L-carnitine and Q enzyme Q10 are highly marketed products and if you understood the role and fuction of these compound in the body you would understand we don’t need any more than we already have. For example L-carnitine marketed as a fat burner. It is a carrier protein. Its role in the body is to carry fat globules across muscle membranes when it needs to be used for fuel. So if you exercising the body’s natural stores of L-cartine will pick up fat globules and carry them across muscle membranes to be used as energy. The truth is it’s hard to be deficient in L-cartine because your body gets it from meat. Eating one piece of meat per months will give you enough stores of L-cartitinne.
Q enzyme Q10 can be naturally produced by the body itself, so adding more will not help any more. It is in the body in excess already. Save your money on supplements and invest it into a new set of gym clothes. Now thats money well spent!

How to stay Motivated during winter

2010-05-20T19:17:00.000-07:00

Use these seven simple steps to stay motivated through winter:

1. Create a threat- find something your afraid of, that will motivate to to move your butt. This could be some thing like if I don't go to the gym I will look terrible in my bathers this summer.

2. Connect a benefit- Think about a positive benefit out of making change. eg I will look good and feel great!

3. Conceive a plan- Make a plan or plan to fail.... or pay some one to make a plan for you like a dietitian or personal trainer

4. Commit to target- aim to be good 80% and for 20% enjoy life

5. Construct a picture- if you were healthy what would your house look like? what would you eat? Throw out the biscuts , buy some walking shoes and get going!

6. Compose a script- Have an uplifting phase you say to your self when you feel down. eg ' I am beautiful and fit"

7. Counter the excuses- Have a plan B when plan A fails.

Good luck

Eating fat to lose weight!

2010-05-18T18:25:00.000-07:00

Yes its true, The lastest research has shown that not only does fish oil reduce inflammation but helps with weight loss.
The recommendations for fish oil omega-3 dosage has been 3000mg per day which is ruffly 3 tablets. This has shown a remarkable reduction in the risk of heart disease.
Now they have also found that fish oil helps metabolise fat faster. It also prevents new fat cells from forming.
So were can you get you dose of natural omega-3 without poping pills?

We'll theres oily fish of course samon, tuna etc, nuts and seeds, avacado and flaxseed/olive oil.
STOP!! before you add a hefty dose of oil to coat your salad remember that it is all fat. Over consumption can still make you put on weight.

So what do you do?
Instead of adding extra fat to your meals subsitute. Change your bad fat serves to good fats. In stead of using butter to fry foods use olive oil. Instead of using dressing on your salad use avacado and sprinkle seeds.

I hope this helps.

Gabrielle Maston

Introducing Changing Shape

2010-01-29T03:33:00.000-08:00

Hello,
Thankyou for taking the time to read me. I am the owner of the newly established business Changing Shape. I have started this blog to keep my clients and fellow readers informed about the latest dietary and exercise information.
I aim to provide you with cutting edge scientifically based information on various conditions that can be helped through Dietary change and Exercise.
I hope to inspire you to greater things this year.
In good health,
Gabrielle