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Life coach Kirsten Long ad­vises on love, work and more.

Glamour (South Africa) - - All About You -

Al­lure Tatler,

Com­ing from St Peters­burg, Rus­sia, I learnt very early on how to layer thanks to its icy win­ters. Think silk un­der­shirt, blouse, jersey, coat and scarf. You want to look like Doc­tor Zhivago, but not too fancy or for­mal.

work from a black base I of­ten start my out­fit with black trousers or stock­ings, and add a layer of colour to liven it up. Camel and red coats – or de­tails – go par­tic­u­larly well with black. They help pre­vent the look from ap­pear­ing too heavy.

mix it up Win­ter is per­fect for mix­ing tex­tures, as there are so many to choose from. I love the look of a faux­fur bomber jacket with a woollen skirt, for ex­am­ple. I also like to keep tex­tures in the same colour fam­ily: for­est green, deep teal and navy.

keep your coat open If I’m wear­ing an over­coat, I tend to not close it (un­less it’s ab­so­lutely freez­ing!). Do­ing this adds an­other layer of style when peo­ple can see your belt or jersey un­der your coat.

stay down I usu­ally wear flat, durable boots – any­thing with treads or thick soles, which are prac­ti­cal and bal­ance the bulk of the coat. If I do wear heels, I make sure that they’re chunky, as they feel sub­stan­tial in bad weather.

pre­pare for glare I wear gi­ant sun­glasses to pro­tect my eyes from the win­ter glare. They also make any out­fit more glam­orous.

Q“I have house­mates and al­though I like them, I’m strug­gling to set bound­aries. They wear my clothes, put their laun­dry with mine and eat my food. I have to live with them, so I don’t want to make things awk­ward, but I don’t know what to do.”

Kilo­joule re­stric­tion makes you thin

“If your food in­take is re­duced to a level where macronu­tri­ents (pro­tein, fat and carbs) are lack­ing, then the mi­cronu­tri­ents (vi­ta­mins and min­er­als) bound in them go, too,” says di­eti­tian Lor­raine Mc­creary. “To de­fend it­self against this ‘famine’, the body slows its meta­bolic rate to pre­serve nu­tri­ents, lean tis­sue and fat. When nor­mal eat­ing re­sumes, weight gain is swift, and your body com­po­si­tion changes so that you store more fat than you did be­fore.”

All smooth­ies are good for you

“If fruits and veg­eta­bles are blended, they’re OK be­cause the pulp, and there­for the fi­bre, isn’t lost. But if fruit alone is juiced, it’s sim­ple sugar, which doesn’t fill you up,” ex­plains nu­tri­tion sci­en­tist Gaynor Bus­sell. “We need to limit sim­ple sug­ars to 5-6 tsp a day, in­clud­ing juice. Then there’s por­tion con­trol; you couldn’t eat two car­rots, a ba­nana, 20 blue­ber­ries and a mango, but you drink it in 60 sec­onds. It takes our brain 20 min­utes to reg­is­ter full­ness, so you won’t feel sat­is­fied, ei­ther. Make your own oc­ca­sion­ally, in­clude veg, and only have 150ml.”

Smaller break­fast = smaller waist

“A bowl of ce­real has hardly any fi­bre or pro­tein, so you’ll be starv­ing by mid-morn­ing,” says di­eti­tian He­len Bond. “Pro­tein at break­fast curbs your ap­petite and revs up your body’s fat-burn­ing abil­i­ties thanks to a process called ther­mo­ge­n­e­sis. Be­cause you have to work harder to break down pro­tein, this gen­er­ates heat and burns kilo­joules. A woman needs 45g pro­tein daily, and one egg is 7g. Other good sources are milk, yoghurt and oily fish.”

Low-kilo­joule snacks are healthy

“Snacks like rice cakes and ce­real bars pro­vide lit­tle good­ness. Of­ten, fat or sugar is re­placed with ar­ti­fi­cial in­gre­di­ents to give the right tex­ture and taste, plus choos­ing diet op­tions can mean you end up on a sugar/fat see-saw. When you take out fat, you want more sugar, take out sugar and you may eat more fat, as that’s where flavour comes from. If you’re try­ing to lose weight, cut­ting kilo­joules doesn’t have to mean diet snacks: 25 grapes, a ba­nana or an oat­cake with peanut but­ter are all 41kj, too,” says Gaynor.

5Carbs must go

“These have been de­monised, but they’re im­por­tant – and gram for gram, carbs con­tain half the kilo­joules of fat. The re­cent Sci­en­tific Ad­vi­sory Com­mit­tee on Nu­tri­tion rec­om­mended women eat 30g fi­bre a day, and the av­er­age woman falls short by nearly half – re­move carbs, and you’ll miss by far. Fi­bre is im­por­tant for gut health, and a lack of it is even linked to can­cer,” warns He­len. “Avoid white, pro­cessed carbs, but eat brown rice, rye, spelt, buck­wheat, quinoa and bar­ley for fi­bre, B vi­ta­mins and phy­to­chem­i­cals. Fill half of your plate with veg­eta­bles, a quar­ter with healthy pro­tein and a quar­ter with whole­grain carbs.”

Sup­ple­ments re­place food

“Some peo­ple need sup­ple­ments, but most of us can get ev­ery­thing we need from a bal­anced, var­ied diet,” ex­plains He­len. You can’t pop a pill and re­place ev­ery­thing. Vege­tar­i­ans or ve­g­ans could ben­e­fit from B12 and omega-3, and al­most all of us lack vi­ta­min D, but other­wise they’re used to sup­ple­ment your diet, not be a sub­sti­tute for it.

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