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Coconut Water: Fad or Wonder Food?

Sun, 05 Sep 2010 13:13:00 +1000

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

Food Labels Lead to Healthy Food Choices

Sun, 05 Sep 2010 13:07:00 +1000

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.

Baked Lemon Ginger Fish

Sun, 05 Sep 2010 13:03:00 +1000

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

Karen's story...

Sun, 05 Sep 2010 12:45:00 +1000

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

Never too young to build hip strength

Fri, 27 Aug 2010 11:06:00 +1000

UK researchers have reported that young children can strengthen their hip bones through vigorous exercise.

Teams from Cambridge University and the University of Southampton studied around 200 six-year-olds for one week. Cutting edge scanning technology was used to measure bone mass and analyse hip (femoral neck) and thigh bone structure.

Analysis of the findings showed a correlation between the amount of time spent participating in vigorous activity and the strength of the femoral neck, gauged by both shape and volumetric mineral density. These results were independent of other factors like lifestyle, diet and physical size.

The findings support the school of thought that encourages higher levels of physical activity in children in order to improve skeletal bone development. This in turn would promote the prevention of osteoporosis in later life.

Source: International Osteoporosis Foundation

How to deal with daily work stress

Mon, 23 Aug 2010 15:55:00 +1000

Work stress has significant health issues. Finding a less stressful role isn’t always possible in this day and age so try these techniques to make your day more pleasant.

Begin your day right – try to start your day positively and with the right nutrition otherwise after feeding the kids, dodging traffic, and running late you might already be stressed by the time you get to work.

Avoid conflict – try to stay away from gossip, getting into arguments with fellow colleagues and always try to resolve conflicts calmly and with a clear head.

Understand requirements – make sure that you know what you need to do at all times. If you are confused about your work or you feel that you don’t understand a particular topic, this will lead to feelings of stress.

Avoid multitasking – we all know the saying, if you multitask you never do one job well. You can feel under pressure if you are trying to do too many things at once and therefore you won’t necessarily finish one complete task.

Be organised – set up your day properly. Write yourself a to do list, focus on each task one at a time and complete each one before starting the next. If other things urgently crop up during the day, make sure you reprioritise everything else to work around it. Keep your desk clear too – a clear desk is a clear mind!

Don’t be a perfectionist – sometimes we cannot do everything perfectly. You may annoy others if you do this and you’ll never get everything done. Strive to do your best but don’t waste time on the little things that aren’t important.

Be comfortable – sit properly at your desk, use a phone with a headset if you make a lot of calls, have a back rest and so on. Wear comfortable clothing. There is nothing worse than having to churn through work if you don’t feel like you are sitting properly or wearing the right gear. Work in a quiet space if you need to concentrate on a task.

Music soothes the savage beast – listen to something relaxing or upbeat on the way home from work. Clear your head from the stresses of the day by unwinding to your favourite track. You may face more stress when you get home so you need to be prepared for it!

Offload – sometimes talking to someone about your day helps you to offload the worries. Maybe you have a good friend you can go for a walk with or you can talk to your partner. Sometimes getting it all off your chest is a relief.

Exercise!!!! – go for a walk at lunch time to clear your head. Come home and do a good workout after work to offload all of your daily burdens. Even if you have to work later in the evening, sometimes getting off work early to exercise first is a good break. Or start your day right with an early morning workout.

Flexibility and stretching

Sun, 22 Aug 2010 12:27:00 +1000

There is a lot of research about that is conflicting about whether to stretch or not, and if being flexible is good for you.

Flexibility refers to the Range of Motion (ROM) around a joint. Too much ROM can be harmful and may result in joint instability or dislocations. Each joint has an ideal range. Our physical limitations are affected by our joint type, muscles, ligaments and tendons.

When we stretch we attempt to increase our range of motion around a joint. Should we actively attempt to increase a given range of motion around a joint? It depends on how our joint range of motion compares with the normal range of motion for that joint. It depends on what muscles we overuse or underuse and if we are injured.

Certain activities may result in us being imbalanced in our ROM for specific joints. Repeated motions for some joints can lead to strong yet tight muscles and possibly muscle imbalances. We need to ensure that certain muscles do not become weak and other become too tight. Balance must be in place at all times. Some would argue, it's not really about flexibility at all. The issue is that overused muscles become strong, tight and shortened, while the opposing inactive muscles become weaker and loose. And those experts argue that this is the real issue behind the debate over flexibility and stretching for athletes.

The role of your physio is to put the muscles back in balance.

With regard to stretching, here are some points to consider when deciding what, and how much, you need to stretch:

•   Every joint has an ideal range of motion in order to maintain stability while moving freely.
•   Too much ROM in a joint can be as undesirable because it decreases joint stability.
•   Strive for balanced flexibility on the right and left sides of the body and in opposing muscle groups and adjacent joints.
•   If your ROM is far from the norms, consider strengthening the loose areas and stretching the tight areas.
•   Use a dynamic warm up prior to exercise.
•   Static stretching, if performed, should be done after exercise.

If you stretch after exercise, it’s a good way to wind down from that exercise and release any tight muscles. However it’s a fine balance in that the real benefits of stretching should be coupled with strengthening any weak muscles in your overall exercise program.

Source
Andersen, J. C. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training 40(2005): 218-220
Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews 2007, Issue 4.
Ian Shrier MD, PhD and Kav Gossal MD. The Myths and Truths of Stretching: Individualized Recommendations for Healthy Muscles, The Physician and Sportsmedicine, VOL 28, #8, August 2000.
Raymond Soa, Joseph Ngb, Gabriel Ngb, Muscle recruitment pattern in cycling: a review. [www.drfisio.com.br/artigo7.pdf]. Physical Therapy in Sport 6 (2005) 89–96
Trehearn TL, Buresh RJ.. Sit-and-reach flexibility and running economy of men and women collegiate distance runners. J Strength Cond Res. 2009 Jan;23(1):158-62.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, and Peter McNair. Stretching and Injury Prevention An Obscure Relationship. Sports Medicine 34.7(2004): 443-449

How to burn extra calories

Wed, 18 Aug 2010 22:00:00 +1000

We often think that the only way to burn calories is to attend a fitness class or go for a run. Yes, you do need to do some of these activities to achieve significant calorie burn, however you can also get rid of calories by doing some simple things every day, apart from the obvious ones.

Don't use the TV as your relaxation. So many people come home and sit in front of the television to try to relax. Why not do something more physical with your family. Play games like soccer or football, chase the kids around the park or simply take a walk with your partner to chat about your day and spend some quality time together. Everyone who is stuck in an office each day should appreciate getting out in the fresh air once a day for a cleansing walk.

Look for small ways to walk more. If you live close to the shoppig centre and you only need to run a few errands, walk there instead of taking the time to drive and then park. Carrying a few items home will also give you some resistance exercise at the same time!

Don't outsource your chores. We are so busy these days that we pay people to clean our homes, do our gardens and wash our cars. Working in the garden, washing the car, vaccuuming the floor, sweeping the back courtyard and so on are all forms of gentle exercise. Plus they are what I call "mindless" activities. They don't require a lot of thought so you can chill out while you are doing them. Even though you may not enjoy soem of these activities, they give you time out from the day to day tasks that occupy your mind.

Pace while you talk. If you have to take a lot of calls either at home or in the office, pace around or even do some other form of activity while you are chatting. This is a great way to stay moving whilst you have to chat. Every time you stand up and sit down, you are burning calories and reducing your mortality rate.

Be aware of all the physical activities you do in a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more - getting up each hour to stretch or walk, walk the stairs at work, walk further from your car park and so on. Keep track of what you do each day so you can ensure that you are getting the level of activity you need. Set yourself a goal so that you stick to it.

Aerobic exercise for pregnant women

Fri, 06 Aug 2010 11:52:00 +1000

A Norwegian study has shown that low impact aerobics could not only assist pregnant women in staying healthy, but also help to prevent their newborn baby being overweight.

A heavier birth weight (known as fetal macrosomia) increases risk for both mother and baby. In newborns with a weight of more than 8.8 pounds (4kg), the risk of delivery problems, C-sections, postpartum haemorrhage and low Apgar scores (a simple method of quickly assessing the health of newborns) increase. Links between heavier birth weights and obesity later in life have also previously been drawn.

Data from the Norwegian Mother and Child Cohort study, which included information on nearly 37,000 women, was used. Two-thirds of the subjects were of normal weight, while 20 per cent were classified overweight, but not obese.

Babies birth weights did not seem to be affected by pre-pregnancy exercise, just by that during pregnancy. The researchers found that in women who were pregnant for the first time and who regularly exercised during their second and third trimesters had up to 28 per cent lower chance of giving birth to a ‘too-big’ baby. Expectant mothers who were still working out regularly at the 30-week stage had a 23 per cent lessened risk of delivering a too-big baby.

Commenting on the findings, Dr Robert Welch, chairman of obstetrics and gynaecology at Providence Hospital in Southfield, Michigan, said, ‘Women often adopt healthier habits before and during pregnancy, like stopping caffeine use. This study suggests that adding exercise to that list may be icing on the cake’.

The results seemed to show that pregnant women who had already had previous children did not achieve the same level of benefit through exercise, although low-impact aerobics appeared to reduce the likelihood of having a too-large baby.

Welch advised that in more progressed stages of pregnancy women should not do any exercise which involves laying flat on their back, as this position can restrict blood flow to mother and baby. He also advises that pregnant women keep their heart rate to below 120bpm, which provides an aerobic workout without negatively affecting blood flow.

Source: Obstetrics and Gynecology (Australian Fitness Network eNews)

C2S update - August

Sun, 01 Aug 2010 22:30:00 +1000

Well, with less than one week to go, this team is ready!

Last weekend saw us complete our last training session. I know that a number of people were quite nervous heading into our final training session. They knew it was 14km. They knew the course as they had done 12km of it the fortnight before. They knew that it was going to be tough. There were several hills and they had to do two laps of the course. A mental challenge for anyone.

They stood for the final briefing session and I asked them to remember how far they had all come. I challenged them to think about giving this their best shot. If they could succeed in this run, then they could succeed in the C2S. I even suggested singing Eye of the Tiger and the Rocky Themes as they ran up the hills to inspire them!!

And guess what? They were legends!!!

This team was amazing. They ran like they hadn't run before. Some fantastic times were achieved on the day and many of them walked away thinking "yes, I can do this!". I know they can do it.

As we head into Sunday 8 August, I would ask each and every one of you to think of the team as they head off on what promises to be an amazing day. We have almost 50 people running and around 60 or so coming along to our picnic on the day. If anyone wants to join us, you are most welcome!

Kaz

Chicken & Spinach Lasagne

Sun, 01 Aug 2010 21:57:00 +1000

Chicken & Spinach Lasagne (with a twist: no pasta)

Ingredients:

Olive oil spray
1 onion, finely diced
2 cloves garlic crushed (adjust garlic more or less to your liking depending on tomato sauce you use)
1/2 bunch spinach, stemmed, washed & roughly chopped
3 chicken thigh fillets, trimmed, cut into 1cm strips
3 cups Paul Newman's Roasted Capsicum sauce (or tomato passata)
200g low fat ricotta, crumbled
1/2 cup grated reduced-fat cheddar cheese
350g sweet potato, peeled and cut into wafer thin slices.

Preheat oven 200 degrees (400 F)

Heat a large frying pan over medium heat, spray lightly with oil and cook the onion and garlic gently until soft. Add half spinach, and cook gently until wilted then tip mixture into a bowl. Add remaining spinach to the pan and cook until wilted, then add to the bowl and allow to cool.

Add more oil and cook the chicken until lightly browned. Add the tomato sauce and stir to combine. Remove from heat.

Squeeze excess water from the spinach and chop roughly. Combine with the ricotta and cheddar cheese.

Spray the base and sides of an ovenproof dish lightly with oil and cover the base with sweet potato slices. Spoon a third of the chicken and tomato sauce mixture into it, and then a layer of chopped spinach and ricotta mixture. Repeat this process twice, finishing with a layer of cheese. Cover the dish with a lid or tightly with foil and place in the oven. After 30 minutes remove the lid or foil and bake for a further 20 minutes until golden.

Remove from oven and let stand for 10 minutes before serving with a simple green salad.

Serves 4.

Nutrition analysis

Total Kj: 1440kj
Carb: 13.1g
Fat: 16.3g
Saturated fat: 7.8g
Protein: 32.9
Fibre: 6.2g

Training for the Oxfam Trailwalker

Sun, 01 Aug 2010 21:38:00 +1000

My team of 4 is the “Ocean Crew”. Three of us are from Reckitt Benckiser (Jennifer's employer) and we completed the Himalaya trek together last year, plus Jennifer's boyfriend.

For our training we try to organise a hike approx every second week. So far I’ve done the first 72km of the trail and other non-trail walks, with the longest one day practice hike of 31km, which took us 8 hours. We’re planning to do the last 28km in the next week or so. We plan to do a night hike as we understand that hiking in the dark is quite difficult.

See the link to our page which shows our goal, current amount raised & a blurb written by me! http://www2.oxfam.org.au/trailwalker/Sydney/team/295

Jennifer

Meet our newest Fitness Coach - Julie

Sun, 01 Aug 2010 21:24:00 +1000

I still remember the day I received the organisation chart (whilst on maternity leave) from the IT company where I had enjoyed a role as Regional Finance Manager. There was my name, at the bottom left hand corner with an asterisk next to it indicating my long term absence. Perhaps it was that I knew deep down I was never going to be on that chart again, as I felt I could not return to work and leave Cate(now 9) & Jack (6). It was a blow to my self worth, that job made me feel important and here I was sitting in my PJs nursing my little one, knowing my life would never be a position on that diagram again.

Perhaps it was more for distraction, my husband Jim (James to us) encouraged me into getting out and exercising. There I stumbled on a whole new world. One that made me feel strong, enabled me to connect to other adults I never considered I would have things in common with. It was a world far removed from being “mum” but a place that I was able to rebuild that self confidence, boost my energy, disconnect from the humdrum and give me the benefit of having an extra glass of wine & square of chocolate (Mint Lindt my favourite!!).

Why had I not known this existed before? I had always treated exercise as another item on my never-ending ‘To Do” List. When I had achieved some reasonable endurance and increased strength I started to look for new ways to be challenged and so I enjoyed a number of years of motherhood and finding various & challenging ways to exercise.

At one Xmas celebration with a bunch of my exercise buddies we came up with the hair brain idea of doing a triathlon in the New Year. I remember jumping on my new bike that Xmas early each morning as the sun rose to ride to my classes and workout sessions. Cycling, Swimming, sprinting, running, cycling, running and so on all in preparation for that first triathlon. (Oh an occasional massage & coffee, that’s my other vice). It was an experience I still recall that was full of excitement and anxiety. I placed 7th in a field of over 100 competitors. The kids & Jim had stood by the sideline cheering me on with their homemade poster “Go Mum”. I barely slept that night from the amazing high I experienced from competing and succeeding in passing what I thought was an unimaginable goal.

This was a significant turning point for me. I was now able to continue with confidence and empowerment in completing further triathlons, duathlons, Sydney to Gong bike race and most importantly obtaining my qualifications to become a personal trainer. For me exercise is not just simply shedding some kilos, getting fit or part of the daily grind - it means so much more. I can only hope that my clients take away something from exercise that gives them the benefits I have enjoyed and experienced.

So here I am 9 years later and looking forward to belonging to my new team! Who needs an org chart to prove their self worth. I look forward to meeting you and sharing some of your journeys. See you at training!

Julie

Is your trainer registered?

Sun, 01 Aug 2010 20:31:00 +1000

smh.com.au - SARAH WHYTE May 02, 2010

More than half of the personal trainers and fitness centres in Australia are not regulated. Only 1170 of 2500 fitness businesses are registered with Fitness Australia, which oversees safety and qualification standards of personal trainers and gym instructors. Of the 35,000 individuals working in the industry, 20,000 are registered. The organisation is calling for the federal government to enforce regulation.

''We need government support and regulations so the consumer can be better protected from unscrupulous operators,'' Fitness Australia general manager of operations Robert Barnes said.

''Regulation would compel business owners and operators in the industry who are not registered with our industry association, to get on board or get out.''

Membership of Fitness Australia has grown 34 per cent in the past 12 months, albeit amid concerns that unregistered personal trainers are operating with no qualifications or training in parks or unregistered fitness centres.

Olympic track star turned personal trainer Matt Shirvington said he was shocked by the lack of regulation: ''I did not know that anyone can call themselves a personal trainer without the relevant training - I thought everyone had to do the eight-week course. ''Being a personal trainer carries a lot of responsibility and, as the industry is continually growing, I absolutely think it should be regulated.

''If you are not registered and accredited with the industry then you can't get insurance unless you pay a very large premium.''

NSW Law Society Injuries Committee chairman Terry Stern said government regulation would decrease the amount of injuries associated with personal training: ''If the industry was regulated, there would be a higher standard of personal training and therefore a better product and fewer injuries.''

Some in the industry have criticised the eight-week intensive course that is compulsory for Fitness Australia members.

A former Fitness First personal trainer said it was ''churning out'' trainers who were using a ''one size fits all'' method with their clients. ''I would like to see a variety of exercise prescriptions taught, rather than just teaching someone how to lose weight,'' he said. Other industry professionals defended the course, saying it had been revised.

''This course is equivalent to a semester of university, and provides a very good and intensive program for our trainers,'' said Greg Hurst from the Australian Institute of Fitness.

The Australian Sports Commission said the fitness industry was not considered a ''sport'' and would be near impossible to regulate.

The hidden benefits of exercise

Fri, 23 Jul 2010 16:13:00 +1000

We all know about the standard benefits of exercise. It helps keep your weight under control, its good for your heart, and it ensures that you stay strong as you get older. There are many other benefits that you may not realise.

1.   Increase your energy – regular exercise decreases your chance of developing fatigue and exhaustion.
2.   Improve your sex life – the more you more you exercise, the better your circulation and the more sensitive you are to sexual pleasure plus you feel better about your body image.
3.   Sleep improvement – exercise releases stress and may make you feel more tired at night so you will sleep better.
4.   Keep your brain sharp – using your brain to exercise requires a lot of participation from our brain and people who remain physically active have a reduced risk of dementia and cognitive decline.
5.   Boost your mood – we feel good about ourselves when we exercise as a result of the chemicals your body releases.
6.   Live longer – if you exercise regularly you may increase the years that you may live without disease or disability.
7.   Fight the flu – exercise improves your immune system so you are less likely to catch a cold and if you do, you may recover more quickly.
8.   Strengthen your bones - weight bearing exercises help increase your bone density and strength.
9.   Improve your balance - lack of balance can lead to falls and hip fractures and by strengthening your legs and improving your overall strength it will help your balance.
10.   Increase your circle of friends - exercise is a great way to meet people and be more social.

How to eat for a healthy heart

Thu, 15 Jul 2010 10:22:00 +1000

We all know that nutrition is critical for a healthy heart. You can reduce your risk by not having to sacrifice everything you enjoy. Oh, and don't forget regular exercise in the equation!

1. Reduce the amount of saturated fat in your diet.Include fruit and veg, and whole grains in your diet.

2. Reduce the amount of cholesterol in your diet. High cholesterol leads to raised blood levels. Foods from plant sources don't have cholesterol.

3. Select fibre-rich foods to make up around 50% of your calorie requirements - breads, cereals, pasta, grains, fruits and vegetables.

4. Limit your sodium intake. Remember, many of your daily foods are already high in sodium. Check the labels.

5. Include a reasonable serving of protein daily.

6. Drink alchol in moderation.

7. Select broiled, baked, steamed or poached pultry, fish or meat rather than fried.

8. Reduce your dessert intake and go low fat or fruit if you need to eat dessert.

9. Keep portion sizes to a minimum. Slow down your eating, chew slowly and don't over-eat.

Rewards

Sun, 04 Jul 2010 16:24:00 +1000

This year, 18 Mind Body Motion clients have gone public with their goals and challenges for 2010. I bet there are many more of you who have your own list of goals - even if you haven't shared them with everyone.

So what are you going to do for yourself when you achieve these goals? Traditionally, we seem to celebrate with food and drink – but we don't want to start undoing all our hard work the minute we achieve what we want. Here's some ideas to help celebrate your achievements...

• Indulge in a facial or a massage
• Get a new haircut
• Take some time out with a long hot bath
• Buy a new outfit or a new pair of shoes
• Plan a weekend away
• Spend an afternoon reading a book, with no interruptions
• Buy a new perfume or cologne
• Go to the movies or hire a DVD
• Take a whole day to do whatever you feel like, no plans, no deadlines

You can even plan for these rewards. If your goal is to lose weight, put a small amount of money ($5 or $10) in a money box for every week you have a loss on the scales, or every kilogram that you lose. By the end you'll have enough money for a new outfit when you get to your goal. If you have a supportive partner, get them to offer a challenge. Maybe they will match your contribution dollar for dollar?

It's important that you celebrate your achievements, and even all the little wins on the way. You deserve to reward yourself for your willingness to do something different and be different.

Chocolate cravings

Sun, 04 Jul 2010 16:24:00 +1000

By Emma Harvie. Emma is a chocolate fan, and a fitness coach with Mind Body Motion Fitness Solutions

I love chocolate. There I said it. I am a personal trainer, and I love chocolate.

Over the past couple of years I have made so many modifications to my diet. I can quite happily go through long periods without alcohol. I never eat fried food, can't remember the last time I ordered hot chips and I couldn't bear the thought of having full fat milk. But I can't give up chocolate, and I know I am not alone.

The reasons for this are varied. Sometimes it's emotional, sometimes it's a physical craving and sometimes it is just habit.

A survey by Matt O'Neill (BSpSc, MSc(Nut&Diet), Nutritionist) showed that the three most common triggers for a chocolate craving are "feeling down or depressed" (36%), "feeling bored" (36%) and "it's completely random" (21%). Almost half (45%) deal with a craving by "just eating it". 11% eat something not as 'bad' as chocolate and only 7% wait to see if the craving goes away.

The down side to eating all this chocolate, is that chocolate is high in fat. 55% percent of the calories in chocolate come from fat. In each 100 gram block of chocolate there are 30 grams of fat, or six teaspoons. This is not ideal for someone trying to lose weight or maintain weight with a healthy, low-fat diet.

Something to consider is breaking the habit of eating chocolate. For example, if you always buy chocolate when you stop for petrol make a rule that you can't eat in the car. By the time you get home you probably will have forgotten about it! If you overeat when stressed then look at the reasons for stress - what can you change? Often going for a walk or trying a yoga class can help. If your danger period is while watching TV after dinner then find something else to keep you occupied while you watch – do a crossword, fold the laundry or simply brush your teeth as soon as you finish dinner and then you won't feel like a snack.

Listen to your body – are you really hungry? I mean really listen to your body – not your head. Don't confuse cravings for hunger. One is a want, the other is a need.

If you really feel a "need" for chocolate (physical or emotional), then you are not alone. Scientists believe that chocolate actually does have an effect on your mood. It contains a neurotransmitter called Serotonin which has been linked to feelings of well-being, sleep onset, blood pressure regulation and even pain sensitivity. But it is not all about chocolate - bananas, oats and cottage cheese can also work to boost your serotonin levels – as does regular exercise.

Here's some tips on dealing with chocolate cravings:

* Have a glass of water or cup of tea
* Chew chewing gum
* Brush your teeth - even chocolate doesn't taste good with toothpaste
* Have something naturally sweet like sultanas or an apple
* Have some fruit and yogurt
* Try a diet hot chocolate drink
* Have a Freddo Frog or something small that is portion controlled - don't buy a bag of them though!
* Go for a walk - if you still feel like chocolate when you come back, then have a small piece
* Have a small amount of dark chocolate (at least 70% cocoa) - it is better for your heart and more satisfying I am a firm believer in 'moderation'.

If you are exercising regularly and eating well 80% of the time, then there is no reason you can't have an occasional piece of chocolate and enjoy every minute of it. Just don't go overboard!

Perhaps this will help... "Strength is the capacity to break a chocolate bar in four pieces with your bare hands--and then just eating one piece" - Judith Viorst

Sources: Obes Res. 1995 Nov;3 Suppl 4:477S-480S. Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Matt O'Neill Smartshape.com.au Calorieking.com.au/library/articles Chocolate Manufacturers Association; Journal of the American Medical Association

City 2 Surf training update - July

Sun, 27 Jun 2010 20:25:00 +1000

In our first July training session I was dubbed "Cruella" by one of my clients after making her navigate a rather hilly course for this fortnight's training session. However that very same client shaved 2 mins per km off her time this particular session. That shows you the dedication that this team has for their training.

Practice makes perfect.

This last session was lots of ups and downs, the course that is. Although we have had illnesses, and injuries. It's winter after all and this is a hard time of year to be running and walking in the cold. Plus the team are starting to run longer distances, and more often. This can lead to aches and pains not experienced before. I've talked to them about rest, stretching and ensuring that they recover before they run again.

This team is the most dedicated and serious about meeting their goals. The times that they are completing are outstanding. If you ever thought that you could not run or walk the City 2 Surf then I beg to differ! I have watched the fear in their faces as I hand them the map each week and describe what I want to them to do. I watch them set off with resolve and then I see them come back with elation on their face as they realise that they can do it. And they are doing it.

So what makes this team special?

1. Their comraderie and support of each other
2. The fact they team up together to go running or walking, despite the fact they might all be working at a different pace
3. The encouragement I hear when they talk to each other
4. The training they are doing on their own
5. The emails, texts, Friend Fit updates, and facebook messages they share with me and with others

I am hoping that others will be encouraged by their achievements, and want to give it a go in 2011. I know many of them will come back and try to improve on what they have done this year. There are many on the team that are doing this for their third and fourth year.

For me, it's my third. I am aiming for ten. I'm 44 now so god willing I will still be running that track at the age of 51. :o)

Kaz

Tips for boosting metabolism

Fri, 25 Jun 2010 11:04:00 +1000

1. Build lean muscle mass. Resistance work will help build muscle which will raise the rate that you burn fat.

2. Get active. Aerobic activities help with keeping your metabolism active and are great for your energy levels and general health.

3. Remain active. Incremental exercise is when you take the stairs, park the car further away, walk instead of driving.

4. Eat regularly, the right stuff, and don’t skip meals.

5. Go for low G.I.

6. Reduce sugar. In your tea or coffee or on your cereal. And also in the foods you eat.

7. Eat your breakfast. This is the single most important thing to do to start the day.

8. Sleep. Get quality sleep. Do not skip sleep. Sleep is an important time for the body to rest and re-energise.

9. Avoid stress. Learn to deal with stress. Take up yoga. Learn meditation techniques. Do tai chi. Sit or stand quietly for a few minutes and take stock.

10. Maintain a healthy diet.

11. Limit or reduce alcohol intake.

12. Drink at least two litres of water each day. It is important to stay hydrated even when not exercising.

13. Enjoy spicy foods. The capsaicin in chili helps to rev up your metabolism and is known to help with the thermo genesis process. This means it warms you and your metabolism up.

14. Take a supplement. B vitamins are important for proper cell formation and are essential for the breakdown of carbohydrates into glucose, providing energy and helping breakdown fats and proteins, which aids the normal functioning of
the nervous system, muscle tone in the stomach and intestinal tract, and healthy skin, hair, and eyes.

15. Stretch. In the morning if possible. It prepares your body for the day ahead, invigorates it and allows you greater mobility.

16. Enjoy green tea or mate tea (a south american tea). These have beneficial effects for boosting metabolism.

17. Chew gum. Studies have shown chewing gum regularly helps. Probably not as much as a healthy diet.