Posted by on 30 September 2010 | 0 Comments
US research has added credence to the school of thought that says the practise of yoga can help to alleviate back pain. Between 20% and 25% of medical claims in the US, exceeding $34 billion in medical costs, are related to lower back pain.
| Read the full post
Posted by How to mix up your treadmill workouts on 22 September 2010 | 0 Comments
Whilst running on a treadmill is not the most effective way to run, there are times that it can come in handy. If the weather is just that bit too cold, or too hot, or perhaps it's raining. Maybe you have your children with you and you can't take them to the gym, or maybe you don't want to belong to a gym and you have a treadmill at home. Perhaps it's a safety issue if you only have time to run at night. If you end up on a treadmill, how do you get the best out of your workout rather than just standing there running for 30-60 mins?
Interval workouts
Intervals are a great way to learn to run, or improve your running. Mix it up by alternating hard and easy programs. It could be as simple as one minute easy run, one minute hard run. Or you can take it up to a sprint for a short distance, or lengthen the time you make the hard and easy intervals. Perhaps utilise the incline setting to increase the difficulty of the run. Always set yourself a goal to work towards so that you know that you are improving.
Run with a friend
If you do belong to a gym, run alongside a friend. It can be a great way to pass the time plus you could challenge each other with how far or how fast you run. Work together on setting challenges to improve.
Listen to music
Try listening to songs of varying beats. Remember you only run as fast as the music you are listening to! Perhaps listen to a song that has a bit faster tempo than what you are used to, once or twice a week.
| Read the full post
Posted by on 16 September 2010 | 0 Comments
A UK study compared the effectiveness of differnt fluids at restoring hydration after exercise. They compared low fat milk, plain water, and a popular sports drink. Results showed participants that consumed the water and sports drink excreted more urine compared to the milk drinkers after exercise. By the end of the four hour recovery period, the milk drinkers retained 40% more fluid than those who consumed the other two drinks.
Milk is a great way to do the three R's of recovery.
1. Rehydration - milk helps replace fluid and is naturally high in electrolytes.
2. Refueling - milk contains carbohydrates to assist with replenishing energy stores.
3. Rebuilding - milk also contains protein to repair muscle post exercise.
Drinking approx. 1 cup of low fat milk (volume dependant on the intensity of exercise and sweat loss) immediately after exercise helps you rehydrate with the added bonus of achieving one of the three serves of dairy recommended for adults each day.
| Read the full post
Posted by on 5 September 2010 | 0 Comments
You may have heard about the latest celebrity craze, Coconut Water. People including Madonna and Demi Moore have been photographed drinking it and are raving about its benefits, but should the rest of us rush out and buy some or is this just marketing hype?
Coconut water is the liquid found in the centre of the coconut and has been marketed as natures sports drink, however there are a few problems with using it as a recovery drink. Sports drinks are especially formulated to maximise electrolyte (particularly sodium and potassium) balance, prevent dehydration and promote fast carbohydrate replenishment and recovery. Coconut water has only a third of the sodium of popular sports drinks such as Gatorade, but 10 times the amount of potassium! Sodium is the most important electrolyte when replacing sweat losses in heavy exercise, so coconut water is way out of balance.
Properly formulated sports drink has a carbohydrate content of 6-8g/100ml or 6-8%. This is the scientifically proven, optimal level to provide exercising muscles with energy and to promote muscle uptake of carbohydrate during recovery. Coconut water has only 4.5% Carbohydrate in its pure unflavoured form, obviously too low for the benefits described above.
Coconuts in general contain saturated fat, so another reason to take care with coconut water and coconut products such as coconut milk or cream is cholesterol management. Saturated fat is turned into cholesterol in the body, so for those with a high cholesterol be cautious with all coconut products.
Unfortunately, no matter how exotic and appealing it sounds, no single food or drink can beat a healthy balanced diet and simple old water. For most of us doing 1-1½ hours of exercise at a time, water is cheap, plentiful, low calorie and therefore the perfect choice for rehydration. So if it’s a refreshing summer drink you are after, by all means give coconut water a go, but for rehydration and health, water is the best!
Karen Hester
Fitness Coach and Dietitician for Mind Body Motion
| Read the full post
Posted by on 5 September 2010 | 0 Comments
People who read food labels have healthier diets than those who don't pay attention to such information, according to a research study.
Researchers analysed data from the 2005-06 U.S. National Health and Nutrition Examination Survey, and found that 61.6 percent of respondents said they read the nutrition facts panels, 51.6 percent examine the list of ingredients, 47.2 percent read the serving size and 43.8 percent review health claims at least sometimes when deciding whether to buy a food product.
There were significant differences between label readers and non-readers in their intake of total calories, total fat, saturated fat, cholesterol, sodium, dietary fiber and sugars, the researchers said.
Low rates of label use also suggest that the food label may need to be modified. Suggested changes to the current label "include bolding calorie information, reporting the total nutrient intake for foods likely to be consumed in a single sitting, and using more intuitive labeling that requires less cognitive processing such as a red, yellow and green 'traffic light' signs on the front of the label," according to the research.
The food label alone is not enough to change behavior, but it can be a valuable tool in combating obesity and diet-related chronic disease, he concluded.
SOURCE: Journal of the American Dietetic Association, Aug. 2, 2010, news release.
| Read the full post
Posted by on 5 September 2010 | 16 Comments
Ingredients:
4 pink snapper fillets
2 lemons, juiced
2 tsp freshly grated ginger
1 Tbsp freshly chopped coriander
1 red chilli, finely sliced
1 Tbsp freshly chopped coriander, extra
Directions:
Place fish fillets in a baking dish or casserole. Combine lemon juice, ginger, coriander and chilli. Pour over fish fillets. Cover baking dish.
Bake in a 180°C oven for about 10 - 15 minutes or until flesh flakes when tested with a fork. Serve hot with extra coriander. Accompany with stir-fried vegetables and rice.
Per serving (not including vegies or rice etc) - 114 cals
2g fat
22g protein
1.5g carbs
| Read the full post
Posted by on 5 September 2010 | 0 Comments
Obsessed with food.....that’s me! Whether it be eating, cooking, talking about it, thinking about the next meal or reading a recipe book or food magazine (I’ve been banned from buying any more), food takes up a large amount of my time! After teenage years spent either losing weight following the latest ridiculous diet or putting it all back on and more by overeating, I became interested in how food makes you feel and affects your health. This led me to a career as a Dietitian, working in hospitals, spreading the healthy eating, everything in moderation message and helping people recover from disease or injury via nutrition.
Considering my food obsession, its lucky I’ve always been extremely passionate about sport and fitness, with 3 brothers and a sports mad Dad, I never really had a choice. Netball, tennis, softball and walking were my favourites growing up, but much like one of our other fitness coaches Julie, it has only been after having children I have discovered the real joys of group exercise, yoga and this year running. After a career break whilst living in Perth and looking after my 2 little girls, I was ready for a change and a new challenge. Attacking health and wellness with nutrition and exercise seemed like the perfect combination for me, so fitness coaching it was!
Luckily for me, on our return to Sydney this year, I discovered Kaz and Mind Body Motion via Facebook. I called her to enquire about participating in one of her classes, but instead she offered me a job, and how eternally grateful I will be! I absolutely love every minute of group and individual outdoor training and feel so privileged to be able to motivate and inspire the women I work with to feel strong, fit, confident and healthy in both body and mind, whilst having some fun and plenty of laughs along the way.
Currently I also work with the Cancer Council NSW on a new project, educating cancer survivors on healthy eating and exercise after cancer. Combining nutrition and fitness careers is proving to be an amazing combination; the job satisfaction I get makes me smile daily. I recently received a text from a client telling me about a fitness team building exercise she had just completed at work and how she used to hate them because she felt embarrassed at her lack of fitness, but not anymore! This kind of feedback makes my day and I can’t wait to continue spreading the healthy eating and fitness word. So any time you want to talk food or exercise, just ask, I’ll be happy to talk all day...
Karen Hester
Fitness Coach with Mind Body Motion
| Read the full post
