So I came across an article in the paper over the weekend, promoting eating less for weight loss. Obviously my opinion too! So I have attached a to have a look at by John Glynn, where you can download a free e-book on losing weight.
http://www.mycrp.com.au/
I definitely support regular exercise, so don't stop your training as it is crucial for your health and well being! But some of the information included in the book is very valuable!
Wednesday, September 29, 2010
Monday, September 20, 2010
ATMS
I have finally got around to sorting out my Australian Traditional Medicine Society (ATMS) membership out, so I have posted the link below! Check me out! And now all my lovely clients can claim their nutrition consultations through their private health insurance. No excuses now guys!
http://www.atms.com.au/atmsPrac/results.asp?fName=&lName=&Therapies=Nutrition&membNo=&suburb=&Submit.x=49&state=VIC&Submit.y=9&offset=-1
http://www.atms.com.au/atmsPrac/results.asp?fName=&lName=&Therapies=Nutrition&membNo=&suburb=&Submit.x=49&state=VIC&Submit.y=9&offset=-1
Monday, September 13, 2010
Spring has Sprung!
Are you one of those people that work your butt off at the gym, but can’t seem to reach your goals? Let’s say you come to the gym 4 times a week, for an hour each time, working at a reasonable intensity. Well, there are 168 hours in a week. So take away those 4 hours and we are left with 164 hours. Let’s also assume you get 7 hours of sleep a night, which brings us down to 115 waking hours in your week.
Not surprisingly, it’s what people do in these 115 hours away from the gym, that is ultimately going to determine whether or not your goals will be reached. If you’re on the treadmill for 30 minutes jogging on level 9, followed by an intense 30 minute cycle, you’ll burn about 2000kJ (or about 500cal). So if you then decide to treat yourself to a latte and a muffin (2500kJ) you’ve really wasted your hard work. Most people think the food they eat is great, but they may be eating too much, not enough, making poor snack choices, or gaining extra kilojoules from other bad habits.
Losing weight is actually very simple. You need to burn more than you consume. This amount is different for everyone, so following a diet or cutting down on fat is not necessarily going to help you just because your friend lost weight following it.
This amount you need to burn is known as your basal metabolic rate (or BMR). Factors influencing your BMR include age, gender, height, weight, lean muscle mass and genetics. A lot of these are out of your control, but increasing your lean muscle will increase you BMR. The higher your BMR, the more fuel your body needs to function. Your body needs fuel to keep everything working properly, like for breathing, metabolism, digestion, temperature regulation, and the like. Also, by increasing your BMR, your body has to work harder when you are doing nothing, to keep your lean mass healthy, so it’s a win-win situation.
Your eating patterns should be specific to you, your lifestyle and your goals, so keep that in mind when you next find yourself thinking of dieting. Better yet, see a qualified nutritionist to sort it out for you!
Not surprisingly, it’s what people do in these 115 hours away from the gym, that is ultimately going to determine whether or not your goals will be reached. If you’re on the treadmill for 30 minutes jogging on level 9, followed by an intense 30 minute cycle, you’ll burn about 2000kJ (or about 500cal). So if you then decide to treat yourself to a latte and a muffin (2500kJ) you’ve really wasted your hard work. Most people think the food they eat is great, but they may be eating too much, not enough, making poor snack choices, or gaining extra kilojoules from other bad habits.
Losing weight is actually very simple. You need to burn more than you consume. This amount is different for everyone, so following a diet or cutting down on fat is not necessarily going to help you just because your friend lost weight following it.
This amount you need to burn is known as your basal metabolic rate (or BMR). Factors influencing your BMR include age, gender, height, weight, lean muscle mass and genetics. A lot of these are out of your control, but increasing your lean muscle will increase you BMR. The higher your BMR, the more fuel your body needs to function. Your body needs fuel to keep everything working properly, like for breathing, metabolism, digestion, temperature regulation, and the like. Also, by increasing your BMR, your body has to work harder when you are doing nothing, to keep your lean mass healthy, so it’s a win-win situation.
Your eating patterns should be specific to you, your lifestyle and your goals, so keep that in mind when you next find yourself thinking of dieting. Better yet, see a qualified nutritionist to sort it out for you!
Sunday, September 12, 2010
Shop Time!
Shop Til You Drop is out today, Monday 13th. Check out page 217 for my verdict on the best refreshment when water just won't cut it...
Tuesday, September 7, 2010
Do you have balance?
New research by GU Health has found that only 6% of the population believe they have a balanced lifestyle. The classic recommendation of 8-8-8 (8 hours work, 8 hours rest,8 hours play) has never been harder to achieve.
It is not always possible to have an ideal balance in our lives, but it is important to be organised and aim to provide your body with the nourishment it needs.
It is not always possible to have an ideal balance in our lives, but it is important to be organised and aim to provide your body with the nourishment it needs.
- Make rest a priority. Sleep is crucial for good health for so many reasons, and most people put it last on their list. Set a bedtime and stick to it.
- Exercise! And make it part of your 'play' time. Group exercise or training with a friend/partner is perfect - especially with summer coming up!
- Organise you day/week/month. You will be more motivated and productive if you have structure in your life. Weekly shops for your fresh foods, sorting out your meals and having healthy snack available will be hugely beneficial in getting the nutrition side of things on the right track.
If your day doesn't turn out the way you planned, you can just start again the next day! Balance will be the key to living well and good health.
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