Healthy nutrition and exercise 101NutritionThis first place to start when wanting to live a healthy lifestyle is your nutrition. All food we eat contains calories or kilojoules. These are just a unit of energy with some forms being more efficient than others. Carbohydrates, in-particular complex carbs are the most effective form of energy for your body to use. They contain 4 calories per gram, as does protein. Fat on the other hand contains 9 calories per gram and is not a preferred source of energy. Alcohol is 7 calories per gram but is not a healthy choice in large doses. Even in small amounts it slows your body’s metabolism by 10%. In a nutshell: Energy in is more than energy out = weight gain Energy in equals Energy out =Weight Maintenance Energy in is less than energy out = Weight loss A balanced diet is the key to good health along with a positive mindset and regular exercise. EAT MOST Vegetables, legumes, wholegrain breads, cereals, pastas, rice, noodles and eggs although no more than 4 yolks per week for good cholesterol. EAT IN MODERATION Fish, poultry, lean meat and fruit. Foods containing the good fats polyunsaturated, monounsaturated should be consumed moderately. EAT LEAST Foods high in saturated fats such as cakes, biscuits, chocolate, full-fat diary, pastries, fried foods, take away foods and fatty meats. Also limit overall fat consumption. Choose foods low in salt (200mg), sugar 10g and fat 10g per 100g. Limit processed foods, alcohol and caffeine. To create and maintain a fast metabolism, a meal should be consumed every 2-3 hours and consist of 5-6 per day for most of the population. This will prevent a person’s body coming to a grinding halt. This is exactly the same when you eat. It increases your metabolism by 10%. Body builders and elite sportsman may consume up to twice this amount due to an increase in energy requirements. A good analogy is imagining your body is a smouldering fire. If you throw a log on the fire, what is going to happen? The fire will spark up. This is exactly the same when you eat. It increases your metabolism by 10%. However, it is also important to consume the correct types and amounts of food at different times of the day.
BREAKFASTWhen it comes to breakfast, “The Most important meal of the day”, it should consist of about 30% of your daily food consumption. The reason it is this large is because generally, your body consumed a meal for 9-12 hours, assuming you are not eating too close to bed which is not healthy for your body. Think of your body like a car. If you were about to head off on a long trip, you probably wouldn’t just fill the tank to half would you? Also, if you only use regular petrol/ oils then your car would not run as efficiently and for as long. The same applies to your body. Breakfast should consist of 60% Carbohydrates, 20 % Protein and 20% Fat. A good example of this would be a bowl of cereal, preferably oats or muesli, perhaps with fruit on the top. Another healthy option would be avocado or eggs on multigrain or rye bread. Top this off with a glass of water and a green tea and you have a super healthy start to your day.
MORNING TEAMorning tea and afternoon tea are basically the same. Along with lunch, they should consist of 40% carbohydrate, 40% protein and 20% good fat. They should take up 10% of your daily food intake or just a snack size portion. Healthy examples of this are fruit, nuts, natural yoghurt or vita wheat. Once again, be sure to have water and a green tea which is fantastic for digestion and therefore healthy weight loss/ maintenance.
LUNCHLunch is the same size as breakfast. This is to give you the energy required to get through to end of your day. Healthy choices here are wholemeal pasta or basmati rice with chicken or fish and a tomato based sauce or sandwiches with lean meat and salad. DINNERDinner should only be around 20% of what you eat each day. This is because generally speaking, you will not need a high energy meal at this time. The main purpose of this meal is to repair the damage done during the day, so a healthy protein source, fish, chicken or lean meat with lots of veggies is the healthy option. Protein also gives you the feeling of fullness which can prevent overeating. CARBOHYDRATES DEFINEDNot all Carbohydrates are created equal. The first type are the complex carbohydrates which are generally good for you. They have a low GI which means they give you a slow release of energy and more of a feeling of fullness. Some great complex “carbs” are wholegrain and rye breads, cereals, oats, wholemeal pasta, basmati rice, vegetables and some fruits. For weight loss/ maintenance, it is vital that these as they keep your energy levels stable. Once your energy levels are spiked by high GI foods, it is impossible for you burn fat. This is why sugar, not fat, it the main enemy in quick weight gain. Simple “carbs” or high GI foods are only beneficial to your body if they are consumed within 45 minutes of completing exercise with a protein source. This is because it helps with protein absorption back into your damaged muscles. The rest of the time they will produce a high/ low effect where your energy levels will be cranking for hour then plummet down low causing the mid afternoon slump effect. Some examples are sweets, white bread, most cereals, most milks, white potatoes, alcohol, fruit juice and soft drinks.
BEST VEGGIESHealthy veggies are Sweet potato, broccoli, spinach, green vegetables, carrots, mushrooms, kalea and alfalfa. BEST FRUITSThe best fruits are Pineapple, grapefruit, oranges, berries, cantaloupe, apricots, grapes, grape tomatoes, bananas, apples and mangoes. PROTEIN –THE BODY’S BUILDING BLOCKSProtein is required to maintain many body functions. It is an essential part of food needed for growth, repair, and general body development, and it forms the enzymes and hormones that regulate metabolism. If protein is used as an energy source, less will be available to carry out these key functions. Protein does not contribute to muscle bulk. Muscle bulk is achieved through exercise. A long term high protein diet is not recommended but may be beneficial if done for less than 6 months. Healthy options are lean meats, fish, chicken, turkey and low fat diary products. Legumes, wholegrain wheat products and nuts in combination are also good sources of protein.
FAT- THE MISUNDERSTOOD NUTRIENTNot all fat is bad. Good fats, as in omega 3’s, monounsaturated and polyunsaturated fats are good for lowering bad cholesterol levels and increasing the level of good cholesterol. One fantastic source of these good fats is fish, the best of which being wild salmon, tuna, sardines, snapper and red emperor. Other great sources are avocado, nuts, in-particular almonds, Brazil nuts, hazelnuts and walnuts, seeds, as in sunflower and linseeds and also lentils. Canola oil, extra virgin olive oil should be chosen over vegetable oils and butter. Fruits such as pineapple, citrus fruits and berries actually assist your digestive system to process food and avoid it getting turned to body fat. Garlic, ginger and cinnamon also do this. Too much saturated fat in your diet is particularly bad for your heart as it clogs up your arteries. It can also increase your risk of being overweight or obese which in the long term can lead to lifestyle diseases such as heart disease, high blood pressure, diabetes, gall stones, bowel cancer, stroke, ulcers, irritable bowel syndrome, celiac disease and osteoporosis. Ask yourself this question? Would you still like to do most of the things you do today or would you be happy to spend the last of your days sitting at home watching Foxtel with one of these nasties? What you do now has a massive bearing on the quality of life you will have into your 50s, 60s, 70s and 80s. In the short term, do you want to look fat at the beach or in the bedroom? The longer you leave it, the harder it gets as your metabolism naturally slows down but 0.5% per year.
SALT/ SODIUM- THE HIDDEN DANGERSalt can be found many foods we eat and is often hidden in low fat products to add taste, especially processed foods. Foods highest in salt are fast foods, processed meats, breads, pastas, sauces ad diary. Foods that contain little or no salt are natural healthy foods such as fruit and vegetables. Excessive amounts of salt or sodium as it is called on the food labels causes blood pressure to rise due to a hardening of the arteries to the heart. Along with sugar, it causes dehydration, which puts alot of pressure on the kidneys to filter the body of toxins. Extra consumption of water can counter this however there is only so much water you can drink. The recommended daily intake of sodium for a person without high blood pressure is 2300 mg. It is 1500mg for someone who has HBP.
DIETARY FIBRE- THE CANCER PREVENTERDietary fibre is found in plant foods (vegetables, fruits, nuts, legumes and cereals). It will prevent constipation, relieve irritable bowel syndrome and diverticular disease, as well as maintain a feeling of being sated, so contributing to weight management. Women whose food intake includes the recommended 30 grams of dietary fibre may also have a reduced risk of breast cancer. It has also been shown to reduce the chance of men developing Bowel Cancer. Certain types of soluble fibre have been shown to lower blood cholesterol. The most effective sources seem to be the fibre from oats and oat bran, rice bran, barley and barley bran, fruits, vegetables and legumes. Soluble dietary fibre causes a slower absorption of glucose into the blood stream, which is important in the management of diabetes.
CALCIUM- FOR STRONG BONESCalcium-rich foods and regular weight-bearing exercises are essential for healthy, strong bones and teeth. Through out life calcium is deposited in and withdrawn from bones; however, peak bone growth occurs by the late twenties, therefore it is vital to consume calcium-rich foods and be active everyday throughout childhood, adolescence and early adulthood. Prevention of osteoporosis, or thinning of the bones, is a life long task for both men and women. While bone thinning is a normal condition of ageing, you can prevent the condition of osteoporosis by: • Keeping up the recommended calcium intake • Making moderate, weight-bearing exercise, such as walking, jogging, tennis, golf, etc. A regular part of your life • Avoiding smoking, limiting alcohol and caffeine, and minimising salt intake The best choices of calcium are skim milk, yoghurt and low fat cheese.
IRON- FOR ENERGY AND HEALTHY BLOOD CELLSIron-rich foods keep your blood healthy and carry oxygen to the blood cells. A deficiency causes tiredness and anaemia (not enough red blood cells). Those at particular risk are toddlers aged two to three, adolescents, athletes, pregnant women, and vegetarians, especially vegans. The best sources of iron are red meat and green leafy vegetables.
HEALTHY EATING TIPS1 Drink-2-3 litres of water each day. Also drink herbal tea, especially green tea as they are full of antioxidants and help burn fat. Avoid soft drink, coffee and fruit juice as they are all high in sugar 2 Aim to have 5-6 meals per day and eat every 2-3 hours to keep your metabolism fast 3 Aim to have your last meal 2 hours before you go to bed
4 Eat until you’re satisfied, not full 5 Organic is best. The more processed food is, the worse it is for you
6 Enjoy a balanced diet with 55% carbohydrates, 25% protein and 20% fat 7 Eat high gi foods along with a protein source within 45 minutes of finishing exercise to replace energy stores. eg. White rice, white pasta, white bread, white potatoes and fruit. 8 eat low gi foods with a protein source the rest of the time for sustained 9 Read Nutrition labels before you buy. Aim for these amounts for food labels (per 100g) 30g sugars or less 3g fibre or more 20g fat or less 600 mg sodium or less 10 Feed your body, not your taste buds 11 Use pepper, garlic, ginger, and other herbs 12 Eat slowly. Chew each mouthful 20 times. This will ensure that overeating does not occur as it takes 30 minutes for the body to feel full. 13 Prepare breakfast and lunch the night before if pressed for time. 14 Put effort into preparing your food, it will pay you back 10 fold. Remember, you get what you give applies to everything in life 15 Eat 80% healthy, 20% less healthy 16 Steam or eat vegetables raw as boiling takes the goodness out of it 17 Treat yourself once a day 18 When eating out, try to make healthier choices 19 Reduce caffeine and sugar as it increases stress levels and dehydrates the body
SOME OF THE MANY BENEFITS TO EXERCISEYou will look and feel great Cardio exercise (walking, running, cycling, boxing, rowing etc.) will improve heart and lung function as well burn fat Resistance training or weights is generally the most effective fat burning exercise as it increases metabolism, builds muscles as well as burns fat during and after exercise Reduces stress and boosts energy levels Improves and strengthens the immune system Reduces symptoms of jet lag Increases endorphins! (Happy hormones) Prevention of lifestyle diseases in the long term Improved function of organs and a healthy digestive system Being able to perform tasks you have never done or haven’t done for years Had a calming effect on the body which makes high pressure situations less challenging to deal with Better sleeping patterns, flexibility and general well being Meet fun new people in groups, teams and at the gym Boosts creativity Reduces some menstrual symptoms Improves sexual desire and performance Helps reduce depression Increases bone density Gives you the energy to carry out your daily life Helps relieve pain, especially from tension headaches Helps in fighting substance abuse May reduce back pain Increases (HDL) good cholesterol Regulates blood pressure levels Improves co-ordination and balance Improves respiratory functions Increases the body’s ability to ward off certain cancers Reduces the chance of premature death Increases metal alertness Develops a strong back for correct posture Delay the onset of old age symptoms Reduces “sick days” May increase the length of your life Overall-improves the quality of life
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