Grumpy? Tired? Can't concentrate? Don't blame it on the weather, the Government or the credit crunch – you might just need a bite to eat. A recent survey found that nearly half of us admit that an empty stomach makes us irritable and unable to concentrate. It's worse for women, of whom nearly half reported that they get grumpy or moody if they're feeling hungry, compared to just a third of men. With 92% of women admitting to feeling hungry between meals, maybe it would help if we could feel fuller.

Glamorous star of stage, screen and radio Denise van Outen knows exactly how important it is to manage her hunger, and avoid reaching for quick-fixes that don't fill her up enough. After all, it wouldn't do for the stage and TV star to break off in mid-song with a rumbling stomach. Denise is hosting an exclusive webchat with Shape, offering advice for even the busiest women on how to look and feel good with food so that you stay in shape and productive all day long . She'll be joined in the studio by nutritionist Azmina Godvinji and together they'll be taking your questions. So don't bellyache about it – log on to the chat and get your fill of Denise's tasty tips for managing your weight and looking fit and healthy!

For more information visit www.danoneshape.com

H: Host – Vicky Letch
D: Denise Van Outen
A: Azmina Govinji, nutritionist

H: Hello and welcome to the Lifestyle Show, I'm Vicky Letch. Now then, are you feeling grumpy? Tired? Can't concentrate? Well don't blame the credit crunch or the miserable summer we've just had – you might just need a bite to eat. A recent survey – commissioned by Shape – discovered that nearly half of us admit that an empty stomach makes us feel irritable and unable to concentrate. And guess what, it's us women who suffer more than those men. Well to help us learn more, I'm joined today by two very talented and glamorous women, Denise van Outen and nutritionist Azmina Govinji.  Welcome to the show

D: Hello

A: Hi Vicky

H: Did I say it right?

A: You said it right, yeah!

H: Yes. I've been so worried about that! Now then before we get stuck in, just to let you know we're live, so any questions of course, do pop them in the box below, click submit and then we'll endeavour to get as many answered as possible. So Denise, we're going to start with you, because as we know you're such an uber busy lady. How do you keep an eye on what you eat?

D: I try and pre-plan everything now. I used to always sort of eat when I was on the move, which isn't the healthiest way to sort of plan your day, because I'd just snack on things that weren't right for me, so in my early 20s it would be like a bar of chocolate or a packet of crisps or something like that

H: Yes

D: But now I'm careful about what I eat, so I try and first of all make time for meals so that I actually sit down properly, and allow myself to have time away from work to actually enjoy my food. So that way I snack less as well. And then if I do have a snack I take the healthy option, so it could be a banana or something like the little Shape yoghurt which is what I've been surviving on recently and they seem to do the trick, and you know they're not fattening and they're, you know, relatively healthy so it's much better to do that than the old Denise who would get a – down a big bar of chocolate

H: The old happy Denise we've got to say – I'm only joking

D: Well I'm still happy

H: I'm joking. But I've got to say that there's something that happens to our bodies at a certain age

D: Yes

H: And you can't then go and grab – I was exactly the same in my 20s, I would easily just grab the biggest chocolate bar I could see, and a can of something fizzy, and think this will carry me through the next few hours, so it is more work when you hit 30s plus I think isn't it?

D: Yes and also you get that crash that you're not aware of, because you're just running on your adrenalin I think when you're younger

H: Yes

D: But now if I have a something like a bar of chocolate, or if I have a can of fizzy drink, you know I get that slump afterwards, you know you hear about this sugar rush, and of course you get it and you feel great at the time, but then I end up feeling like I want to eat more and more you know throughout the day

H: Yes

D: So at least this way it's more of a controlled diet

H: Yes. And Azmina, of course, because it is your job to know all things about food and drink, the eating 3 meals a day, would you say that's the best way to go for everyone, to stop snacking?

A: I think the way Denise eats is very good really because it's about structure and planning, so yes 3 meals a day, and allow yourself snacks. I think the difficulty women often have is the guilt associated with eating

H: Yes

A: I shouldn't, and then you often feel so deprived that you'll reach for something that you know is unhealthy and sabotage your goals and – you know, don't get to the goals you want. So I think allow yourself to eat and choose healthier foods

H: Because I don't know about you girly girls, but the minute I say to myself, I cannot have....

A: You want it more!

H: I want –

D: Yes

H: And it's literally like this – a live chocolate bar. So how do you combat that?

A: Well diets don't work.  I think it is about embracing a healthy lifestyle, and actually you know, I call it pressing the pause button.  You know when you're about to make a choice, the chocolate bar's there, and the piece of fruit's there. Press the pause button and think, is that chocolate bar going to give me what I want? Temporarily yes, but later on, no. At least the apple will fill me up and I'll feel really virtuous and I'll get to my goal.  So I think it is having that little conversation with yourself almost, and making the better choice

H: And once you start making those better choices, of course it's something that's in-built in you, it becomes more natural doesn't it?

D: Yes

H: Because surely our bodies feed – I know if I have something sugary I want more sugar, for example

A: Yes, yes, and when you're having that sugar, just again as we heard this earlier, your blood sugar goes up, and you feel great at that point don't you, you think oh I'm really perky, I'm enjoying this, but because it goes up so rapidly, it goes down just as rapidly, you get to that low slump feeling and you think I'm going to need another one, and you have the other fix, and you yo-yo throughout the day, and that doesn't do your energy levels any good at all

H: It doesn't but I'm like the devil in the corner, because those highs are good – they are good highs!  Listen, we've got a question here from Julia, thank you very much Julia, she says "you are looking great, how do you manage it? You are constant – are you constantly at the gym or dieting?"

D: I don't always get time to go to the gym, but I do try and do some form of exercise every day.  I'm lucky because where I live there's plenty of outside space that I can go for nice long walks, because I live near Hampstead Heath, so even if I just go for a 20 minute walk, for me it's more about just getting outside and getting some fresh air

H: Yes

D: and having time away from work, and you know, just being a little bit selfish now and having a little bit of me time

H: Absolutely

D: Which makes a big difference, you know we forget to do that, us busy ladies don't we? 

H: Yes

D: So that's what I do and you know if I can go to the gym I will. I love exercising and it's something that I used to see as a bit of a chore, but now I miss it if I don't actually get to do it, so it's become part of my life

H: And that's it, it's a lifestyle, rather than like we're saying faddy diets, it's making healthy eating a part of your life, in your everyday life

A: And it's got to be something that you enjoy. I mean you found something that you like doing, and I think sometimes we force ourselves to take on an exercise or to eat in a certain way, which isn't habitually how we like to live. That's not going to last, it's not sustainable so it's finding the right foods, the right tastes, the delicious foods that you enjoy, and also the exercise pattern

H: Yes and like you said, making it work for you. There's no point saying her next door's gone down to a size 8 because she's eating this way, well you know that type of food may not suit your body, so it's really finding things that suit you –

A: And maybe a size 8 isn't right for you either

H: Yes

D: Just don't crash diet.  I think people that – you know everyone sets themselves a goal like, something like get into a dress for New Year's Eve or for their wedding or – so they crash diet, and it's not the sensible way of doing it, and 9 times out of 10 you'll just pile it all back on straight afterwards. So just find a weight that you're comfortable with and stick with it, and you don't have to be – it's not cool to be stick thin anyway

H: No absolutely, but sadly I do think that's something else that comes with age. Now I am 30 I look back at myself in my early 20s and I think I was fighting the whole time to be size 8, you know that's what I wanted to be and actually naturally my body isn't that small. I think you get older and you do get to know your body more and you get slightly more comfortable with yourself

A: And you wisen up don't you, you become more chilled about things

H: Yes

A: and actually after about 35 our metabolic rate goes down, I mean we're not going to – it's something you can't fight, it's just natural so you know, let's accept it and embrace the shapes that we are

H: Yes exactly. Ok, a question from Catherine, thank you Catherine.  The rest of you by the way we're about halfway through so if you do have questions make sure you send them in quickly.  "A friend of mine who works in the film and TV industry says that many stars are concerned about high definition and the need for extra special skincare, and thus" – and thus – the – right thank you you're covering my question in there – "and thus needs to sleep and eat well. Is this true?"

D: What the fear of high definition TV?

H: Yes because –

D: Well it's not very forgiving, it's very honest, but yes I think, just generally anyway when you're a little bit older and, whether you're on high definition television or not, or you're just popping out to the local supermarket, if you want to look good

H: Yes

D: You know it's just the simple things in life you have to do like make sure you get plenty of sleep, have a good diet, you know, exercise – so you can't be too aware of the fact that it's high definition. None of us are happy about it, let's face it, but it's there to stay so you just have to accept it

H: Exactly. And it's looking after yourself from the inside out, because obviously what you eat really does affect how you look and how you feel

A: Well it's going to affect every cell in your body, so actually your skin, your hair, how you feel, your energy levels, your mood – I mean that Shape survey you talked about

H: Yes

A: Almost half of the women in that survey said they were irritable because they were hungry. And so if you're hungry – eat! But choose something that's low in calories, low in fat, you enjoy and it fills you up and keeps you fuller for longer

H: Going back briefly to when we were saying that you're so busy, I know there's lots of people who would be in the position that I'm in – I work different hours every week, so I can work till 3, sometimes 4 in the morning, and if I work that late I think I'm really hungry, I'm really tired, so I want to eat and if I wake up then at 11 o'clock I think I need to eat extra food to get my energy levels up. What sort of food do you think we should be going for in that instance?

A: Oh I think that's really hard for you, especially if it's erratic, because it's erratic eating habits that gives you erratic energy levels, but if you can try and get some structure, and bear in mind that foods are like – slow release carbs, beans, lentils, porridge you were saying porridge this morning –

D: Porridge, when I've been like that and I've worked those sorts of hours I – porridge does it for me

A: Yes it does

D: That keeps me going all day

A: And any food that's actually slowly digested will help you to have your energy levels slow and steady throughout the day, but eating regularly and allowing yourself to eat when you're hungry

H: Yes, and getting r id of the myth of skipping meals is not the way forward.  We want some alarm sound going, we don't have that ok. Let's go onto another question then. This one's from Lydia "hey Denise. I used to love watching you and Jonny on the Big Breakfast" – I used to love it – "how did all those early mornings affect your lifestyle?" Must have been a real mission

D: It wasn't too bad actually because I just adjusted my life – my sleeping patterns so that I would go to bed at 7 o'clock every night and then I'd be up at 3 in the morning

H: That's amazing though you say that so casually, I mean that's a massive change isn't it

D: Yes

H: Going to bed at 7 o'clock in the evening?

D: Yes but it's just the way I looked at it is you know, if I was working abroad then I would be going to sleep at those hours, so I just do it like that, but no it's just one of those things. I didn't - I never – I wasn't missing out on anything really because for me that show was like everything you could ever wish for at that age

H: Absolutely

D: It was such a great social time as well, with lots of people, so it wasn't like I needed that big night out because I basically had that every morning, I had the laughs that I would have if I went to a local nightclub with a friend, so I wasn't missing out on anything, it was brilliant. I'd never, never change anything -

H:  No don't change it, bring it back! None of us have quite recovered from that show not being on telly any more. I want good morning telly back. Right another question from D "My girlfriend reckons she would have more energy if we cut down on pizzas. I'm a big fan and I'm getting frustrated with having to constantly compromise. What can I do?"

A: Interesting. Well I don't really know the full extent of that question because I'm hoping it's not pizza every day, all day

H: Yes D we don't know that, if you're having pizza –

A: It's a pizzaholic we've got there

H: Yes

A: But obviously it's about variety isn't it, it's about – if you enjoy a pizza, fine, I don't think you should deny yourself it, but maybe once a week?  And if you do have to have it, go for lots of veggies on top, bit less cheese, loads of salad next to it, glass of fruit juice, piece of fruit after you've got 3 fruit and veg in there are already, so there are ways of even making pizza healthy, but it's about variety and when you have your pizza you sit there and you enjoy it, but no it's not for every day

H: See I like this, so what you're saying really is it's a series of good choices, so instead of overwhelming yourself with this huge lifestyle change, just at every meal time try and make a better choice than you normally would

A: Yes, yes, and then you don't have the guilt, you don't have the feelings of deprivation and you don't crave the foods that you're missing out on

H: Yes. Now before you came in here we were having a little natter about the good old H20 – we were saying we can't live – well obviously we can't live without water – we were saying we're just constantly downing water. Do you find that that helps you get through your day as well?

D: Yes definitely, I mean I try to, I have to be honest though sometimes if I'm in the studio or I'm you know working on something, I forget, and there's always that thing of if you're doing a live show thinking you're going to have to keep running to the loo, so some times before like, for instance doing stage shows, I can't drink too much of it because you can't – you haven't got time to get out your costume

H: Of course

D: And quickly run for a loo break, so I probably don't drink as much as I should

H: Hold everything audience, I'm just – not ideal is it?

D: No

H: what are the direct benefits from drinking lots of water?

A: Well you know every cell in your body is made up of water, every blood cell is made up of water, you need it for everything, absolutely everything and in fact if you're not concentrating well or you're feeling sluggish, the best thing to do is have a glass of water. If you've got a headache have a couple of glasses of water if you think you're hungry often you're thirsty, so start with water and see if that, you know, gets rid of the craving and actually before you get hungry make sure you have something beforehand that does help you to feel fuller. We know protein foods, foods that are rich in fibre, these are the most satiating of nutrients, if you can find those sorts of foods, they do help you to feel less hungry

H: Brilliant. Ok have we got time for one more question? We do, this one's from Sarah and Sarah says "I want a career on screen.  What is your best advice?"

D: Oh it depends what she wants to do, I mean if she wants to be a presenter then you know the best thing you can do is just take your handy little camcorder and interview your friends and get used to just chatting to people and feeling comfortable on camera. If you want to do acting I guess then you know, maybe go and do some drama classes.  It just depends what area of the – this business she wants to go into, but you know it's like anything isn't it, it's all about confidence really

H: Yes

D: So just practicing and get yourself an agent

H: Try anyway. Thank you so much and before we go, let's just have a little surmise of what we've been talking about. In terms of snacks I think that's probably most of people's problems out there in terms of putting on weight. What would you say is an ideal snack for you when you're rushing around, you don't have a lot of time –

D: If I'm not going to have Shape yoghurt handy then an ideal snack for me would be a banana

H: Yes, I second that, I'm a fan of a banana

A: I'd go for a packet of peanuts, because I think they're a great food.  Unsalted if I can, but even if they're salted, that's fine

H: Like the natural peanut?

A: Yes, I'll go for – actually I usually go for almonds to be honest but –

H: Now they're supposed to be very good for you aren't they?

A: I'll go for a handful of almonds and I'll tell you it's so sustaining and I feel virtuous as well

H: Brilliant, ok. Ok I think we've run out of time there, thank you both of you –

D: Ah thank you

H: So very much, I feel all inspired to be rather good today. A little bit of a shaky start but you know, it's never too late to change is it?

D: Exactly

H: For more information to have a look at danoneshape.com and get all of your good tips and advice on there, and I'll look forward to seeing you next time.  Bye bye

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