Tuesday, December 1, 2009

Insulin Response & Weight Gain



Whether or not you are diabetic, you need to understand your body's insulin response to the foods you consume, and how this contributes to weight gain.

Carbohydrates - it doesn't matter whether they are from sugar, bread, pasta, fruit or vegetables - are all the same as far as your body is concerned and they are all ultimately converted into the blood sugar, glucose.

Carbohydrates are digested very quickly - within a few minutes.
This means that within a very short time after a carb-rich 'healthy' meal, the level of glucose in your bloodstream will rise rapidly.

High glucose levels are dangerous and as levels of blood glucose rise, your pancreas will produce a large amount of insulin to take the excess glucose out of your bloodstream.

This is important as insulin is the hormone ultimately responsible for body fat storage. As fats do not elicit an insulin response, they cannot be stored as body fat; it's usually the highly processed wheat for example, that surrounds the saturated fats (eg. a doughnut) that is converted to fat within the body.

Insulin takes the glucose out of the bloodstream. It is converted first into a form of starch called glycogen which is stored in the liver and muscles. The body can only store a limited amount of glycogen in this way, all other excess glucose is stored as body fat. This is the process of putting on weight.

If you are overweight, simply losing "weight" is not the answer; it's not as silly as it first sounds, you can lose weight by lopping off a leg; what you really want to lose is fat.

Reducing your caloric intake to less than your lean body mass requires, essentially starving, encourages your body to hang on to stored fat, as it thinks there is a famine, and this is counter-productive to your fat-loss goals.

To lose fat, your body must use that fat as a fuel, and the best way to force your body to use stored body fat as fuel is to remove your present supply of fuel - the blood sugar, glucose - so that it has no choice in the matter.

Reducing the starches and sugars from which glucose is made means avoiding all processed carbohydrates and replacing them with natural, whole foods - they're called fresh vegetables, people!

Eating protein with each meal will help you feel fuller for longer and including good fats like avocado, olive & flaxseed oils and oily fish in your daily diet will add nutritional value without stimulating an insulin response; your body will stop trying to find glucose and naturally change over to using its own stored fat.

When making your food choices, think about how processed the food is, how much it has been altered from it's natural state and reconsider your options.
It's the little changes over time that bring the big rewards.

Tuesday, November 24, 2009

Donna Aston Seminar


I attended a seminar on the weekend, presented by Donna Aston, and came away having learned more about the science of losing body fat in one day, than I thought possible.

If you haven't read any of her books, check out your local library or purchase them online, as they're rather difficult to come by in book stores.

The main message of the seminar is no surprise - there is no quick fix and exercise + eating well are key to increased health & vitality.

Losing only your excess body fat, while maintaining lean muscle, keeps your metabolism working for you, avoiding the familiar diet-regain-more-weight cycle that some of you have experienced throughout your lives.

While cardio exercise is an important component of your fitness, you are only using energy while you are doing the cardio. Resistance or weight training builds lean muscle, which uses more energy just existing, thereby raising your resting metabolic rate even after you've stopped lifting the weights.

Healthy eating is not dieting, it is not about deprivation or denial but it is about making better choices for your health and for yourself.

There is no magic trick to losing fat; your results are based on your actions, not your wants, needs or desires.

Over the coming weeks, I will be sharing with you individually the small changes you can make that will see you reaching your goals, based on your willingness to implement them.

Keep taking great care of YOU!

Success is not just on the scales

Thursday, November 19, 2009

Links

This is the article I've given to a few of you, from the Royal Australian College of General Practitioners.

And if your back pain has mysteriously disappeared since training, well done!

Remember that all carbs are not created equal, your brain & body need them; eat the whole grain & vegetable kind as part of your balanced plate.

And keep your thinking on the right track with lots of encouraging self-talk

Thursday, October 8, 2009

You CAN Do More Than You Think


Think back to before you started training; could you possibly have imagined....

That you would maintain a fitness program?

That you would enjoy healthy food choices?

That you don't need to "eat your feelings"?

That you would ENJOY EXERCISE?

Well it's happening for you now.

You are working harder, getting fitter & stronger.

Your results are tangible in the way you feel, the way you move through your life, and for those who have had their 3 month re-measure, te way the numbers are coming down.

Henry Ford as right when he said "whether you think you can or you think you can't, you're right".

YOU do the work, YOU show up, YOU feel the results.

Good work guys! :)


Thursday, October 1, 2009

Reading Nutritional Panels

Have you ever wondered about the information on nutritional panels; why is protein important? should I cut out carbs? which fat is 'the good fat'? and what does it all mean?

Start by looking at the 'energy' numbers, in the 'per 100grams' column; this column is most useful for comparing products, as the 'per serve' measure varies across different brands and food types. If you're looking to lose a serious amount of weight, say more than 10kg - 15kg, then the energy value of the food you eat becomes significant.

You should be looking to consume between 400 - 600 calories per meal, (x 3 meals = 1200 - 1800 calories per day) depending on your weight loss goals, less if you snack in between. The make-up of these calories is also important: protein builds muscle cells and keeps you feeling full for longer, so try to include it in every meal, but watch out for foods that are high in protein which also happen to be high in fat. (eg. nuts)

When looking at the fat content of foods, check the 'total' fat per 100g and aim for under 10g/100g; remember 10g of fat per 100g = 10% fat!
This is further broken down into 'saturated', 'trans' fats which are both REALLY bad for you, so avoid anything with the word 'hydrogenated' in the ingredients.

Carbohydrates are necessary for your body to function and they have gotten a really bad reputation over the last decade; for some, rightly so, (have you ever noticed that white bead makes you want to eat more... white bread?!?!), however, not all carbs are created equal.

The body converts carbs into glucose, the form of sugar it can best use, but it does this with simple carbs far more quickly, giving you a blood sugar spike (not good for your pancreas) and if this energy is not used up, is is easily converted and stored as fat.

Simple carbohydrates in their natural form are fruit. EAT MORE FRUIT.

In their processed form they are cakes, muffins, biscuits, jam, chocolate, lollies, honey, crackers, chips, basically all of the crap we eat that tastes good in the moment but are neither nutritionally nor calorifically beneficial.

Complex carbohydrates however are converted into glucose more slowly by the body and come predominantly from the whole grains in bread, pasta, oats, muesli, brown rice, potatoes & other root vegetables, peas, beans & lentils, and have the added benefit of vitamins & minerals lacking in their Simple Carb Cousins.

Eating Complex Carbs in as close to their natural state as possible confers the best nutritional & health benefits.

So start reading those labels, making wiser choices and enjoying the food you eat from the inside out. Happy training!

Monday, September 14, 2009

Spring Into Shape 2009



Spring is here and your fitness levels are so much better than they were 2 months ago, so take advantage of the spring weather to improve your fitness while having some fun, and get out there!

Spring Into Shape is a series of running & walking races that allows you to test & improve your fitness by walking, running or a combination of both, around the Yarra river and the first one took place yesterday.

It was a client who told me about this event (thank you Shaz) and she & I competed (against ourselves) to finish the 8km route in a dream time of 90 minutes.

The idea was to walk at a sustainable pace throughout the race, which we did and completed the first lap quite easily; the second lap was slightly more challenging, and we even managed a bit of a jog towards the end.

This race was a baseline, to improve upon next month and the month after. Finishing was great, crossing the line in "wish-list" time was a bonus and we both felt great for reaching our goal.

Well done Shaz! you put in a tremendous effort and will definitely improve on your time next month.

I would encourage you to enter the next two races in the 4km category, as you are all capable of finishing this course. If you believe you are up for the challenge of the 8km, do let me know at our next training session and we can focus your training for this event.

Tuesday, September 1, 2009

Training - Part II

Circuits are now a part of your training program, with at least one session a week devoted to circuit training, adding challenges and increasing your cardiovascular workout.

Some clients have reported they enjoy the variety and intensity of the workouts, while for others, the "not having to think about what to do next" is most appealing.

Whether you love them or not, you are gaining multiple benefits from your circuit workout, including an increased general working capacity by improving your ability to tolerate increasing levels of muscular fatigue, maintain elevated heart rates during the workout and helping you to upgrade your cardiovascular capacity - stamina improvement.

Circuit will also enhance your overall body strength including the strength and resilience of muscles, tendons and ligaments, the integrity of your joints and the strength & density of your supporting bone structures - strength improvement.

The circuit will improve your skill and body awareness because you'll perform exercses that utilise body weight as the primary form of resistance - skill improvement.

You will also increase your lean muscle mass by a moderate amount and decrease your body-fat levels through high levels of energy expenditure -body composition improvement.

I strongly recommend you use your periodisation plan, do your 30 minutes cardio as scheduled, rest on your rest days to allow your body to be at it's best for your next training session.

Ditch those takeaways, high-calorie, low-nutrient foods and keep up the GREAT work!

Tuesday, August 18, 2009

Get Inspired In The Kitchen


Quick Quiz:
Which of these is most closely correlated with the levels of obesity in the United States?

a) Percentage of women in the workforce
b) Income level
c) Amount of time spent cooking


Out Of The Kitchen, Onto The Couch, is an interesting article on rising obesity levels in the United States and is definitely worth your time.

"Consider some recent research on the links between cooking and dietary health. A 2003 study by a group of Harvard economists led by David Cutler found that the rise of food preparation outside the home could explain most of the increase in obesity in America.

Mass production has driven down the cost of many foods, not only in terms of price but also in the amount of time required to obtain them. The French fry did not become the most popular “vegetable” in America until industry relieved us of the considerable effort needed to prepare French fries ourselves. Similarly, the mass production of cream-filled cakes, fried chicken wings and taquitos, exotically flavored chips or cheesy puffs of refined flour, has transformed all these hard-to-make-at-home foods into the sort of everyday fare you can pick up at the gas station on a whim and for less than a dollar.

The fact that we no longer have to plan or even wait to enjoy these items, as we would if we were making them ourselves, makes us that much more likely to indulge impulsively.

Crusty as a fresh baguette, Harry Balzer insists on dealing with the world, and human nature, as it really is, or at least as he finds it in the survey data he has spent the past three decades poring over. But for a brief moment, I was able to engage him in the project of imagining a slightly different reality. This took a little doing. Many of his clients — which include many of the big chain restaurants and food manufacturers — profit handsomely from the decline and fall of cooking in America; indeed, their marketing has contributed to it. Yet Balzer himself made it clear that he recognizes all that the decline of everyday cooking has cost us. So I asked him how, in an ideal world, Americans might begin to undo the damage that the modern diet of industrially prepared food has done to our health.

Easy. You want Americans to eat less? I have the diet for you. It’s short, and it’s simple. Here’s my diet plan: Cook it yourself. That’s it. Eat anything you want — just as long as you’re willing to cook it yourself.”


Michael Pollan, the author, is the Knight Professor of Journalism at the University of California, Berkeley.

His most recent book, “In Defense of Food: An Eater’s Manifesto", is fantastic and I recommend you read it.

Answer: c

PS I have personally emailed this guy to thank him for his great work!

Wednesday, August 12, 2009

Food Journal - Why It Matters


Most, if not all of my clients have been asked to keep a Food Journal to document when, what & how much they are eating, but very few have completed this task.

It may not seem like a big deal whether you do this or not, but the research indicates that it is has a huge impact, more than age or exercise habits or current BMI, on whether you succeed or fail when attempting to lose weight; there is strong evidence that keeping a Food Journal leads to positive results for weight loss.

There is no judgment, neither good nor bad, of what is in the journal, it serves to make you more aware of your actions and the triggers for them. By better understanding yourself, the ways you make the choices you do, you give yourself more power to create the healthy lifestyle you want and the weight loss goal you have set for yourself.

I know some of you have not kept a journal because you did not want to admit that you are sometimes making poor food choices, but in the words of Dr. Phil, "you can't change what you don't acknowledge"; simply denying the evidence of poor choices does not lessen the health consequences and continuing to carry a significant amount of weight everyday is damaging your body & your health.

Most of you have an 8 Week Review coming up in August where we will look at your progress so far, and plan the next level of your training program; a Food Journal will be part of this process.

This isn't meant to be a growl :) and I do acknowledge the great efforts you are putting into your training; you are noticeably stronger, feeling fitter and more flexible.

Build on these great results in the next stage of your training and Get It Done!

Tuesday, August 11, 2009

Burning Fat


Some great articles here, specifically about how to burn more fat, which I'm asked about a lot.

"Finding the 'best' exercise to burn fat is less important than keeping at it" from the ABC Health & Wellbeing pages.

You've heard this from me time & again, keep at it, a little everyday is better than going hard (and hurting yourself) once a week, frequency beats intensity, get out there and get it done!

Also, this article from The Age earlier this year talks about reducing the amount of carbohydrates in your diet.

This is good information if you happen to regularly eat things like pastry, white bread, biscuits and crisps; cutting these out will yield results, however carbohydrates from vegetable sources, including beans, potato & sweet potato still contain important nutrients, so enjoy them as part of your 5 - 7 veggies a day, but leave off the butter or creamy sauces you may be used to.

Keep eating protein for breakfast, eggs, baked beans or good quality protein powder in you breakfast smoothie, and you'll bounce through your day.

Keep up the GREAT work! :)




Thursday, August 6, 2009

Little Changes Make A Big Difference


It's the little things we do each day and each week, those healthy habits that become part of our lives, that really add up to make a big difference to our health & well-being.

You are doing so many good things for yourself by training a couple of times a week, drinking plenty of water, walking every day or every other day, and you are already feeling the difference in the way you move & feel.

Eating healthy food still means eating well, and eating enough of the right foods leaves you satisfied and nourished, and less likely to be trawling the fridge or pantry, just to see what you feel like.

By the way, when you just want "a little something", and don't know what it is, you're most likely thirsty - close the cupboard, drink 2 big glasses of water and wait 20 minutes.

Eliminating habits that sabotage your goals is so important.

Fruit juice is sugar, there's no point trying to kid yourself it's the "healthy option".
Check out the nutritional panel and eat an orange instead; they keep longer than most fruit.

And did you know that muffin and latte afternoon "treat" can add up to almost 8oo calories

The average woman needs between 1500 - 2000 calories a day.

Adding an extra 500 calories per day can equate to an extra 1/2 kilogram weight gain a week, or 26 kg each year.

The great news is, cutting out these needless snacks, cutting your intake by 500 calories a day will result in a similar amount of weight loss.

If you're eating 3 balanced meals a day, each with plenty of fresh fruit & veg, good sources of protein, and some carbohydrates (wholemeal, wholegrain or vegetable sources without the sauces) you won't feel the urge to snack.

I can't say enough good things about our forgotten friends, beans & legumes; they are excellent sources of protein with almost no fat, make us feel full or longer, can be added to or hidden in just about any meal (eg. soup, pasta sauce, curry) and are cheaper than meat right now.

So keep up those good habits you've built into your life, keep moving every day and love the life you're living; you work hard, you deserve to feel great!

Tuesday, August 4, 2009

Spinach & Ricotta Pie


What's this? a pie recipe? Outrageous!

I enjoy this occasionally and just love it.
I don't eat commercial pastry anymore as it pretty much all has trans fats in it.

Some companies are changing their recipes, but I try to make my own if I'm indulging, so I know exactly what's in it.

I discovered a pastry recipe that uses olive oil and can be used immediately (no sitting in the fridge for 30 minutes, yay!)

It's great for topping any savoury pie that is full of vegetables, and the spinach & ricotta filling works well in cannelloni or burrito style.

Ingredients:
400g ricotta
200g feta (optional)
1 onion, chopped
2 large bunches of spinach, washed twice, towel dried & chopped
or 2 packets of frozen spinach, with moisture removed (squeeze in tea towel)
1 egg, lightly beaten
2 coves of garlic, crushed & chopped (more if you like it)
2 handfuls of chopped parsley
1 tspn of nutmeg & 1/2 tspn of cinnamon,
salt & pepper to your taste

For the pastry:
125ml olive oil
125ml warm water
1/2 tspn salt
350gms plain flour

Method:
Preheat over to 190C

Heat a pan and add a couple of drops of olive oil
Fry the onion & garlic for a couple of minutes then add the chopped spinach
Cook for about 2 - 3 minutes, until it just begins to wilt
Add the spinach to a large bowl, with all the other ingredients, except the egg and mix well; I like to use my hands, but a fork will do.
Taste before adding the egg to adjust the seasoning mix, then combine the egg and place in baking dish

Mix oil, water and salt in a bowl and mix with a fork
Gradually work in the flour stirring with the fork and then with your hands
Roll out and use straight away on top of your pie.

Brush the top with any leftover egg mix and bake for approximately 30 -40 minutes.
Serve with delicious veggies, greens or a salad.

Serves 4. Keeps well for lunch the following day too!

Tuesday, July 28, 2009

Project YOU!


All of my wonderful clients are articulate, interesting, fabulous women who love life and have their individual passions.

Whether it's theater, shopping, family, tap-dancing, socialising with friends, Master Chef, or whatever you just love doing, it's time to put yourself in the picture and make your next project YOU.

You've all been training consistently for almost two months (give yourself credit for this), and have noticed changes in your energy levels, strength, flexibility & attitudes (more credit here).

Now that your training has become part of your life, you may already be planning the next stage of your health journey.... make yourself your new favourite project!

Just like any other event or project, work out where you want to end up, break up the steps into weekly & monthly goals and make them a priority in your life, the same way you have done with your training.

Make one change at a time, consolidate before moving on to the next one.
Remember that consistency beats intensity and believe that you really are worth it!


Time passes, it's what we do in that time that matters, so make sure you're using the time you have to create your best life (okay, now I sound like Oprah, but she's right ;)

Where will you be in 12 months time?

I can't wait to see your vision of YOU!


Can I say again how proud I am of all your efforts over the past couple of months.

You have made a commitment to your health and your Self that has amazing changes taking place in your mind, body and spirit; notice and enjoy the fruits of your good works!

Links

Nutrition Australia

Eggs Are A Great (and cheap) Source Of Protein

Why Some Foods Are Addictive

How Sleep Problems Contribute To Weight Gain

Preventing Osteoporosis

Are Recipes Making Us Fat?

The Problem With Salt

Dangerous Levels of Salt in Takeaway Food

Thursday, July 23, 2009

You Do The Maths - Say No To Useless Calories


A common goal among most of my clients is Body Fat Reduction or weight loss, and you have taken the first step in beginning a regular exercise program.

What you need to know is what you eat and how much you eat has a more significant effect on weight loss than exercise alone.

It is far easier to reduce consumption by 500 calories a day, than to burn off 500 calories a day with exercise.

One study, (funded by Curves, but peer-reviewed) found that replacing carbohydrate with protein, while keeping fat intake at recommended levels, (30% of daily calorie intake) has been shown to provide the largest decreases in waist circumference, body-mass & fat-mass.

Example: a 35 year old woman who is 160cms tall, weighing 120kgs has a BMI of 47 and is morbidly obese. This woman needs 1935 calories per day at rest, to maintain her body functions of breathing, heartbeat & temperature, without losing weight.

It really is all about the numbers; if you consume more calories than you use, you will gain weight and of course the composition of those calories is also a factor. The amount of calories your body needs to maintain it's current weigh is less than you think, so spend your calories wisely.

"Objective analysis shows that cuts in calorie consumption add up faster than increases in exercise. Studies show that a combination of smaller portions and changes in what we eat can easily add up to reduce calorie consumption by 500 daily, whereas burning an extra 500 calories daily can be a daunting target.

Exercise plus lower calories for women

In a study conducted at the University of Minnesota, moderate or substantial drops in dietary fat were linked to weight loss in overweight and obese men and women, regardless of how much they changed physical activity.

On average, these successful program participants decreased the number of high-fat foods they ate by five to ten servings a week. In women, even substantial increases in exercise were not enough to produce weight loss if they did not decrease fat consumption."


A Harvard study published in the New England Journal of Medicine stresses that any diet is useless if the calorie count is too high.

Spend your calories wisely, eat well and have more energy to live your great life!

Wednesday, July 22, 2009

Congratulations Magda!


If you've been following Magda Szubanski's Journey with Jenny (Craig), you'll be pleased to see how "Fit & Foxy" she's looking after about a year of commitment to her health.

Keep running the long race.

Make the manageable changes that pay big dividends for your future.

Challenge the negative thoughts, actions & people in your life that sabotage your goals

Congratulate yourself for every single thing you are doing to live your great
life!

Tuesday, July 21, 2009

Get It Done!


Just a little exercise humour to keep you smiling in your busy day.

Friday, July 17, 2009

Potato & Broccoli Soup

Another deliciously easy recipe that you'll love.

If you've watched the DVD I have been lending out, 10 Things You Need To Know About Losing Weight, you may recall that thick and hearty soup helps you feel fuller for longer.

Having soup as a starter will also help to reduce portion sizes of your main meal, or you may find you enjoy soup as a meal in itself.

This soup also works well with leek instead of broccoli.

Ingredients:
1 tbspn olive oil
2 broccoli heads, trim stalks and dice
3 large potatoes, diced (I leave the skin on for added nutrients & to thicken)
500 ml chicken stock (most are suitable for vegetarians)
1.5 lt water
1 cup milk (optional)
Salt & pepper to taste

Method:
Heat oil in large saucepan on medium heat
Add potato & broccoli, cook for 2 minutes, stirring to avoid sticking
Stir in stock & water, bring to boil for 20 minutes
Puree (I love the stick whiz!)
Stir in milk (optional) & season to taste

This serves 4 as an entree.
To make more, double the veggies but only use 50% more liquid. Eg. 6 x potatoes, 750ml stock, 2.5lt water. Freezes & defrost well.



Thursday, July 16, 2009

Training Results - Part I



If you've been training with me for a little while, you may be starting to get frustrated that you cannot yet see the results of all your hard work.

Rest assured there are changes happening within your body that are important even though they are not yet visually apparent, and they are doing you and your body good!

Remember, most of you were not participating in any form of exercise before, and your heart, lungs, brain, muscles, bones, veins & arteries, are all changing because you are doing what needs to be done for your health.

Your heart is a muscle like any other in your body, and when you work it regularly (yes, that's the 60% of Maximum Heart Rate I get you warming up with on the bike or elliptical ;) it gets stronger; building muscle mass throughout your body helps burn more fat, and also lets your bones know they need to build themselves stronger, to cope with the extra demands on them.

Some of you have reported there is no more 3pm "energy slump" that previously had you reaching for the chocolate pick-me-up, and that you have noticed improvements in your mood and a feeling of general well-being.

I applaud you for this, for giving time to yourself now, working towards future health and for Getting It Done!


Tuesday, July 14, 2009

Hey Sugar...

The latest ABC Science show Ockham's Razor was all about sugar and makes for interesting reading.

Here's an extract:

"Important new appetite-related hormones were discovered and what emerged from two decades of work was a scientific consensus as to how we digest food and how our appetite control system works.

We are designed for equilibrium.

Like all other animals, we won't get fat unless something is broken about our appetite control system.


When we eat fat and protein a hormone is released by our gut that tells us to stop eating when we've had enough.

When we eat carbohydrates a different hormone is released by our pancreas that does the same thing.

That is true of most carbohydrates, but there is one that doesn't trip either appetite control switch: fructose. Fructose is one half of sugar. Everything that contains sugar, contains fructose.

Now that on its own wouldn't be such a big deal if we didn't eat much fructose.

The worst case would be that we'd eat a few more calories than our brains thought we did.

Unfortunately, our livers are blindingly efficient at converting it to fat.

Before you even finish the glass of apple juice, the fructose in the first mouthful will be circulating in your bloodstream as fat."

Think about what you're eating, and why; occasional treats, parties and celebrations are fine, just not every meal, every day.






Monday, July 13, 2009

Tomato Pasta Sauce & Your 5-A-Day Veggies

A simple-to-make pasta sauce can contain all of your 5-a-day veggies, especially when you get creative.

I am a huge fan of pasta sauce.

  • it's easy to cook - leave it to simmer for maximum flavour.
  • it's cheap - meat/veggie protein + tomato and onion and whatever veggies you have in the fridge, pantry or freezer.it's quick - you can have it on the table in under 30 minutes.
  • it also freezes & defrosts well, so is worth making a larger batch
All you have to do is add 3 more veggies you and your family enjoy or can easily hide in the tomatoey goodness.

I generally use a food processor to whiz up the veggies, as there's isn't always time to chop, and add things like: carrots, cabbage, beans, legumes (lentils thicken the sauce nicely), capsicum, mushrooms, sweet potato, green beans, cauliflower, broccoli, whatever you like!

Ingredients:

200g pasta & pot of water 400g lean meat or vegetable protein (eg. tofu, legumes)
1 can diced tomatoes
1/2 bottle tomato puree (often called sugo or passata on the jar)
1 onion, chopped garlic to taste
salt, oregano, basil to taste
200ml red wine, optional

Method:
Heat pan on the stove and add a small amount of olive oil.
When the oil is hot a
dd the chopped onion, and veggies until they soften, then and add the meat to brown.

Add canned tomatoes,
garlic, tomato puree & wine.
Add herbs & simmer until liquid has reduced.

Cook a handful of pasta per person or have this sauce in a wrap, burrito-style.

Combine & enjoy! :)

For all you MasterChef fans... don't just be a spectator, be a creator!


Sunday, July 12, 2009

Sitting Is Bad For You

This article from today's Age newspaper, explains how sitting too much is a risk factor for all kinds of "lifestyle" diseases... who new it could contribute to diabetes?

"Sitting too much is not the same as lack of exercise," says Neville Owen, Professor of Health Behaviour at the University of Queensland. "Too much sitting is also associated with a unique sedentary physiology. Cells in the muscles start putting out signals and chemicals into the blood that cascade up through a series of changes to things like unhealthy triglyceride patterns, too much glucose. It's a recipe for diabetes."

Professor Owen says long periods of sitting are also a likely factor in heart disease and breast and bowel cancers.

"People are so inactive, we've evolved a society where people can pretty much even sit to get anywhere we want," he says. "Most of our time is sitting now."
Link
Read more

Enjoy... and then get up and do something fun!



Thursday, July 9, 2009

Links

Heard of NEAT? Non-Exercise Activity Thermogenesis?

It's the moving around you do in daily life.. make it work for you!

More info on Incidental Exercise and the benefits of Physical Activity





Monday, July 6, 2009

Motivation

Thank you for voting in the What Stops You From Exercising quiz.

Most of you have said being Unmotivated is what stops you.. no surprises there, it's what stops most of us; we think we need to "feel like it" before we do anything, but that's not true.

If everyone waited around until they "felt like it", an awful lot wouldn't get done in this world.

We all do certain things to have our life be a certain way; whether that's getting up in the dark to go to work, or helping a friend move house, you do things you "don't feel like" because you know the reason they need to be done.

One of my clients felt such relief and revelation at the knowledge she didn't have to want to come to training to still Get It Done!!

She brought her Don't Want To's with her and did a great session - You go Girl!!! :)

Next time you really Don't Want To do something that's good for you, give yourself permission to Not Want To and do it anyway, even a little bit... I bet you'll be glad you did.








Ditching The Takeaway - Chinese


Stir-fry has to be the easiest meal on the planet and so quick, you wonder why you ever ordered the greasy, fat, salt and often sugar-laden takeaways you used to.

Taking a couple of steps back however, we need to shop for the right ingredient so they're right there in the pantry when we get cooking.

So, next time your at the supermarket, green grocer, or wherever good veggies are sold, pick up a few stir-fry staples.

If you're vegetarian, grab some tofu or beans for protein, which keeps you feeling full for longer, otherwise any lean meat will do; I prefer chicken, but whatever works for you is good.

The following list of veggies that taste great in a stir-fry is certainly not exhaustive, so feel free to email your suggestions and favourites...

.... snow peas, onion, any kind of thinly sliced cabbage, broccoli, cauliflower, capsicum, chilli, any kind of 'choy', spinach, carrots, green beans, corn (fresh kernels or canned baby corn), water chestnuts, bamboo shoots... anything else I can find in the fridge!

Make sure you slice the ingredients into roughly the same size/width & shape so they cook together. Add leafy greens last so they don't overcook while you're softening things like carrot or broccoli.

Cook the meat first, separately, then remove from the pan, before cooking the veggies.

Add a teaspoon or two of whatever flavour sauce you're using to the meat only; the juices will stay in the pan and coat the veggies.

I tend to use hoisin sauce, as it's a great flavour and a little goes long way; golden syrup/honey & soy are also good combinations, and of course there's chilli.

When the veggies are almost cooked, add the meat back into the pan, mix together and serve!

Enjoy!

Saturday, July 4, 2009

What Does 200 Calories Look Like?

You may be surprised by the comparisons.

What Does 200 Calories Look Like?

Many thanks to WiseGeek.com for this site, giving a visual representation of what 200 calories of various foods looks like.

Bear in mind the products are American and don't always correlate to the Australian equivalent



What's In The Pantry? - More Veggies Please



An important part of cooking is having the right ingredients available to you.

You don't need to shop everyday, but if you only shop once a week or less, you're unlikely to have fresh veggies available every day.

Some canned veggies are great, and some not so much - if you currently eat less than 5 different veggies everyday, any extra is a good thing, but try to buy fresh where you can.

Frozen vegetables are okay too, but I challenge you to find any frozen veggies from Australia... peas from New Zealand is the closest I can find!*

One canned staple always handy to keep in the pantry is tomatoes and jars of tomato puree; they make pasta sauce or curry so easy and are full of lycopene, a great antioxidant.

There are also all kinds of canned beans, kidney beans, chick peas, baked beans, borlotti beans, lentils, that are a great addition to any meal; you can include a couple of different kinds in any meat dish or as the main protein in meals like lasagne, along with grated carrot, mushrooms and any veggies you like.

Eating a rainbow of color is also an easy guide; different colored veggies have different and important nutrients.

I often make a game of How Many Vegetables Can I Get Into This Meal... my record is 10 in a spicy soup I made a few weeks ago :)

See how many different veggies you can eat each day, add a piece of fruit or two and before you know it, you'll be getting at least 5 a day and feeling the benefits.

Happy cooking Friends!

*Update: Australian grown peas, beans, broccoli, corn & mixed veggies are now available; the supermarkets are listening...

Ditch The Takeaway - Pizza

Cooking food at home, from scratch, sounds harder than it is and a lot of people rely on takeaway meals as their staple diet.

If you're eating takeaway more than once a week, I strongly urge you to try these alternatives.

The recipes in the Ditch The Takeaway series will have good, healthy, tasty food on your table in under 30 minutes, at a fraction of the cost, salt & fat content, of a takeaway meal.

Whether you pick it up or have it delivered, you will wait at least 30 minutes between deciding what you want, and sitting down to eat it.

If you're still getting takeaway in the mistaken belief you "can't cook/have no time to cook" then read on...

Chicken Pizza:

1 packet Lebanese flatbread
1 jar tomato puree (often called sugo or pomodorro)
300g chicken breast/thigh meat (roughly 1 breast or 2 thigh pieces)
1 tbspn Olive oil
1 yellow capsicum,
1 red capsicum
1 head of broccoli
1 zucchini
1 medium onion
garlic cloves to your taste
Add any other veggies you enjoy!

Set oven to 180 degreesC & heat a pan to medium heat.

Chop chicken into small pieces and brown in a pan
(use spray olive oil to coat the pan without adding too much oil)

Chop the veggies into bite sized pieces: slice any 'round' veggies like zucchini into circles.

When chicken is cooked through remove from pan and set aside.

Cook veggies in the pan until they start to soften then remove from heat.

Place the flatbread on a pizza tray, cover with tablespoon of olive oil, then tomato puree.

Add your veggies & chicken pieces to build your pizza.

Cover with a moderate handful (I'm looking a you Big Hands!) of grated cheese and place in the oven for 10 minutes, or until the cheese melts.

Eat & enjoy, and you didn't even have to tip the Pizza Guy!




Why Exercise?


We all know exercise is "good for us" but what specifically does it do for our bodies & minds?

Cardiovascular Training, anything which gets you huffing & puffing, is great for fat burning and reducing size & weight, it also has the benefits of increasing your energy levels & metabolism and much, much more.

Strong evidence is now emerging that cardiovascular exercise can have a far more potent impact on the brain than simply making people feel good. Neuroscientists at the University of Quebec in Montreal, Canada, have found that as little as 30 minutes of cardio three time a week can have an impact on the brain after just three months.

Over the past decade, researchers have produced a mountain of evidence in journals such as Nature and Psychological Science showing even moderate exercise, when taken regularly, can enhance an older person’s performance on cognitive tests such as problem solving.

Another study in the Journal of Gerontology in 2006 detailed part of the biological basis of the effect. Through functional magnetic resonance imaging (fMRI) they saw parts of the brain, which deal with executive functions and appeared inactive before he training program, suddenly “light up” or become active once more, becoming more like activation patterns observed when younger adults performed tasks. Cardiovascular exercise was the only form of exercise to produce these results. In short, increasing blood flow transports more oxygen to the brain (and other organs) encouraging growth of small vessels and helping the brain grow & stay healthy.*

THE KEY IS FREQUENCY, NOT INTENSITY.

Exercise prevents “lifestyle” diseases like high blood pressure or diabetes and regular training can improve your overall health to the point you may be able to reduce your medications to control these conditions.
Strength training, working your muscles using resistance or weights, provides all of the benefits of cardio training, plus increasing your physical strength. We’re all familiar with Osteoporosis and even if bone density is beginning to decline, strength training can slow the rate of decline.

Exercising regularly is banking your future health and keeping you in the best shape possible to deal with any health challenges that do arise.

Cardio Exercises: Walking at a brisk pace, jogging, cycling, swimming, dancing, anything that gets you puffing to the point it's difficult to carry on a conversation, is providing you with all these benefits and more.

Do what you enjoy, ramp up the pace, and feel the results!

*Source: Cosmos Magazine Issue 26 April/May 2009

Tuesday, June 30, 2009

Links

Some interesting links to Health & Fitness information...

Lifestyle Medicine

HealthFitness

ABC website

Enjoy!

Wednesday, June 24, 2009

Make Time to Get It Done


The more you use your energy, the more energy you will have.

It sounds counter-intuitive but think about it; how do you feel on those days where you lay around on the couch watching tv or doing nothing? tired and lethargic?

And how do you feel after you've been for a brisk walk on a sunny day? invigorated and energised?

If you feel you have no time to fit regular exercise or even a walk into your day, I encourage you to look at either end of your day and ask yourself two questions:

1. what time do I get out of bed?
2. how much television am I watching in the evening?

There may just be room to fit some fitness in.

"I just started thinking, if I had to get up and go to work, I'd get up and go to work.
If I had to take care of my kids, I'd get up to do that. But when it comes to yourself, then it's suddenly 'Oh no, I can't get up at 4:30.' So I had to change that. If I don't exercise, I won't feel good."
- Michelle Obama, O Magazine April 2009

This quote from Michelle Obama really hit home for me how much we give to others and yet neglect our own needs.

I'm not asking you to get up at 4:30am.
I am asking you to make time for your health and for yourself.

You are worth it.

Deliciously Creamy Pasta Sauce - without the cream!


If you love a creamy pasta sauce, but not the saturated fats that usually come with it, or if you are dairy-free for whatever reason, you'll adore this recipe by Heston Blumenthal, with some cheats by me.

Cauliflower velouté is a velvety, delicious sauce that can be added to risotto or pasta, and uses 100ml of milk at most or you can leave out the milk entirely. I also use this instead of bechamel sauce in lasagne.

Ingredients:

400g cauliflower florets - roughly half a cauliflower
500ml liquid stock
1 pinch of curry powder
100ml milk - optional


Method:

Bring the stock to a simmer, add cauliflower & curry powder and
cook until the cauliflower is soft enough to puree.
Remove from heat and leave to cool for 5 minutes
Puree in a liquidiser or use a stick-wiz, adding milk a little at a time.

Add to risotto or pasta for a rich, creamy sauce that evokes the flavours of cauliflower and cheese sauce, without the guilt.

Serves: 4



Welcome

Welcome to MET Fitness.

Whether you're looking to start a fitness program, are just not getting the results you want from the gym, or have a specific goal in mind, MET Fitness can help you.

We work with people of all shapes, sizes & physical abilities to improve their health & fitness on a daily basis, giving them the tools and information they need to live a more vibrant, healthy life.

Regular exercise improves your mood, health & fitness so do a little everyday to feel the benefits of better health.

We are made to move and fitness is not about what you look like, it's all about having more energy to live a great life.

You don't always have to want to exercise but when you get it done, you feel great afterwards - so get out there, get moving and get it done!