Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

  • Fat - Friend or Foe?

    Thursday, March 19, 2015

    For a long time, fat has been given a bad rap, considered to cause weight gain and increase the chance of other health risks, such as high cholesterol and heart disease. As such, it has often been recommended by health professionals to significantly reduce the amount of fats consumed, often in favour of carbs. Despite this, we keep gaining weight at an alarming rate and 33 percent of Australians have high cholesterol. So what is going on? Is fat really that bad for you?

    Fat is one of the three main macronutrients (the other two being proteins and carbs) and can be broken down into four main types:

    Saturated – coming from animal products e.g. dairy products, eggs and meat

    Monounsaturated – plant based fats, such as olive, canola, sunflower, safflower and sesame oils, fish, pine nuts, hazelnuts, almonds, cashews, peanuts, macadamias, pecans, pistachios, avocado

    Polyunsaturated – some plant based oils, such as soy bean, corn and sunflower oils, and fatty fish such as salmon, mackerel, herring and trout, walnuts, pecans, peanuts, brazil and pine nuts.

    Trans – unsaturated fats which have been chemically altered to improve their physical characteristics. Often used in fried foods, margarine spreads, processed baked goods. Trans fats ‘provide no known benefit to human health’ (Heart Foundation Australia)

    Fat is NECESSARY in the body as it is a source of energy, aids in the absorption of certain vitamins and minerals, helps to build cell membranes as well as assisting with blood clotting, muscle movement, and reducing inflammation.

    Despite popular belief, saturated fats do not increase the risk of heart disease. They should still be included within the diet, along with monounsaturated and polyunsaturated fats. However trans fats should be avoided as they can increase the ‘amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions. They contribute to insulin resistance, which increases the risk of developing type 2 diabetes’

    (http://www.hsph.harvard.edu/nutritionsource/fats-full-story/)

    So how should you include fats in your diets?

    • The only fats that shouldn’t be included in your diet are TRANS fats – saturated, monounsaturated and polyunsaturated fats are all necessary for good health.
    • Don’t be scared to include full fat products, such as milk and yoghurt – low fat products often have extra sugar/sweeteners added to improve flavour
    • Include good sources of omega 3 fats such as fish, walnuts or flaxseeds


    Yours In Health 

    Mel


  • 6 Steps to the ideal CHEAT MEAL, I mean REFEED

    Friday, July 25, 2014

    A cheat meal should be more looked at as a refeed meal the a cheat meal. Eating a clean food diet has started to improve your gut health, immune system, cognitive function and sleep, this is not the time to go out and eat all the foods that will run you straight back to where you started from. 

    The ideal of a cheat meal is that for the past at least 2 weeks you have depleted the amount of glycogen in your muscles by eating low carbohydrate foods and have now created a lager then normal sensitivity to carbs. Your muscles are depleted of glycogen from weight training and in demand of carbs to restore those empty glycogen stores, this is the optimal time for carbs to be used to feed your muscles and not your waist line.

    Because carbohydrates have a big impact on hunger hormones and your metabolism cutting them out for a long period of time will cause your metabolism to slow and weight loss also to slow or stop. Cheat meals or refeed meals are designed to reboots your metabolism and hunger hormones and keep the body burning body fat.

    Step 1. Figure out how often you can cheat.  The leaner you are and the more often you train the more frequently you can make a cheat meal work in your favor. You want to be strict low carbs for 14 days (50g of carbs per day only from vegetables). After these 14 days you can have a cheat/refeed meal and then again after every 6-7 days of low carbs. Once you get leaner you can increase the frequency of these meals. Save your meal for dinners out with your partner, friends or family so you don’t feel like your goal to lose weight is effecting your social life too much. Best day to have a cheat/refeed meal is the night of a hard weight training session or the night after, dinner is your best time. 

    Step 2. Decide how you will cheat before hand. Figuring out what you will use your cheat meal on before hand is a good idea, look up the menu before heading to the restaurant or plan what you will cook, this way you will make the right choice and not be rushed and choose a meal that doesn’t work in favor of weight loss.

    Step 3. Determine your carb allotment. First time cheating/refeeding is a bit of a test, follow the morning after assessment to see how you went. I recommend women start at 50g and men 75g of carbohydrates from white rice. How do you know if you ate to much or too less, you should wake up in the morning feeling flatter and leaner, only a little but looking in the mirror you should be able to tell.

    - If you wake up feeling leaner then you got it right, next time try eat 20% more carbs then last time and reassess.

    • If you wake up the same it can go either way so next time increase by 20% more carbs then last time and reassess.
    • If you wake up feeling fatter you had a little to much, reduce carbs by 20% next time and reassess.

    - If you wake up bloated and feeling horrible you eat something that doesn’t agree with you, avoid that food next time, rice and gluten free are your best options.

    Step 4. Make the best cheat/reefed choice you can. This is an indulgent meal not a blowout so choose a cheat meal that is higher in carbohydrates, moderate protein and lower in fats. Just because its a cheat meal doesn’t mean you go out of control eat what ever you like, we are still focused on improving health and getting you your ideal body, use this meal to have foods you haven’t been able to having, rice, quinoa, gluten free pizza are all good choices aim to stay away from trans fats and deep fried foods.

    Step 5. Eat your protein first. As with every meal you have you still need to get your protein in, eat your protein first. Women are still looking for a minimum of 100g of lean meat and men 200g of lean meat.

    Step 6. When your butt leaves the chair, no more eating. This a cheat meal, not a cheat buffet or a cheat day, choose your meal, sit down to that meal and when its finish or you leave your seat for any reason its over, whichever come first, no going for re fills, bathroom breaks, 10 minute breather, those all show your eating too much.

     

    Enjoy yourself but remember your goals.

    To Healthy Living

    Daniel Christie


  • My Top 3 For Breakfast

    Friday, July 04, 2014

    I’m a firm believer that breakfast is the most important meal of the day. Breakfast needs to get the body fired up for the day after a night of rest. The body has used up everything from dinner the night before and is ready for fuel and nutrients to kick start the day.

    Here are my top 3 breakfasts to have you full of energy and keep you satisfied all the way until lunch. Test it out for yourself and feel the difference. 

    I also like a long black with a tablespoon of coconut oil or grass feed butter to really fire me up!

    1) Breakfast Shake

    For the people out there that hate eating breakfast this shake is ideal

    Blend all ingredients together for 10 to 30 seconds

    • 1/2 cup of water or coconut milk
    • 1 Tbs flaxseed oil
    • 1 scoop NZ WPC protein powder
    • 1 scoop almond meal
    • 1 scoop shredded coconut
    • 1/4 cup of mixed frozen berries
    • Handful of ice (if you like it cold)

     

    2) Breakfast Yogurt

    For the people who need something they can run out the door with this breakfast yogurt is perfect. Save time and prepared the night before

    Mix together well:

    - 1 Scoop protein powder

    - 100g greek yogurt (julna) full fat

    - 50g raw nuts

    - 1/4 cup of mixed frozen blue berries

    - Pinch of cinnamon 

     

    3) Ultimate Breakfast

    For the people who love a hearty breakfast I have a few options for you

    Option 1) 150-200g Steak, 1/2 an avocado and a greens drink

    Option 2) 2 eggs, 100-150g of Salmon and a greens drink

    Option 3) 150-200g Chicken, 50g of Cashews and a greens drink

     

    To Healthy Living

    Daniel Christie


  • Are you doing Dry July?

    Friday, June 27, 2014

    Join our 28-Day Challenge to make the most of this opportunity! It's the perfect time to drop unwanted belly fat and get back in shape!

    Using our diet and exercise program in combination with Dry July will help you accelerate your weight loss results and get you on track to the body of your dreams!

    For new members you get the following:

    • 28-Days of meal plans!
    • 28-Days of workouts for at home or the gym
    • 28-Days of unlimited boot camp access at any of our 5 locations
    • Online Nutrition Coaching with phone calls and 24/7 email support
    • Facebook Support Group.
    • Daily nutrition coaching and tracking with MyFitnessPal app.
    • Access to our Members Only Website full of tips, recipes, meal plans, training programs and exercises.

    All you need to do is, follow the meal plan, fill in MyFitnessPal each day, post your food diary in the private facebook group and come to the bootcamps 2 to 3 times a week.

    Normally $228 but Book NOW to get the whole programme for just $99. Save over 60%.

    http://www.28day.fatlossbootcampsydney.com/dryjuly28daychallenge

    Due to the comprehensive nature of the program spots are LIMITED to the first 12 people to join.

    For current clients we have a special offer. Add the 28-Day Challenge to you current bootcamp membership for just $28.

    You get all the elements of the program for just $28. 

    Book your spot now.

    http://www.28day.fatlossbootcampsydney.com/dryjuly28daychallenge

    Just want to know more?

    Register to book your spot and we'll give you a call to tell you more about it.

    Look forward to chatting to you 

    Dave


  • Chicken skewers with Pomegranate and Walnut Salad

    Friday, June 13, 2014

    What you will need:

    For the Chicken:

    - 1 chicken breast per person

    - 1 tablespoon extra virgin olive oil

    - 2 large garlic cloves, crushed

    - Juice of 1/2 lemon

    - 1 tablespoon chopped fresh oregano

    - 1 chicken breast per person

    For the Pomegranate and Walnut Salad:

    - 1 pomegranate, with seeds extracted

    - ½ cup walnuts, lightly crushed

    - 1 bunch parsley, roughly chopped

    - 1 bunch mint, shredded

    - 1 spanish onion, finely sliced

    - 5 ripe tomatoes, cut into wedges

    Dressing: 

    - Equal parts red wine vinegar and extra virgin olive oil and a pinch of salt.

     

    How to bring it all together:

    1. Preheat the barbecue or heat a ridged cast-iron grill pan. Put the extra virgin olive oil, garlic and lemon juice in a bowl and stir to combine. Add the lamb and turn until well coated. Thread the cubes onto 4 skewers.

    2. Cook the lamb under the grill or in the pan for about 7–8 minutes or until tender, turning frequently. 

    3. Combine the pomegranate seeds, walnuts, parsley, mint, Spanish onion, tomato wedges, red vinegar and olive oil in a bowl. Toss gently.

    4. Serve the kebabs with the salad.

     

    Enjoy

     

    To Healthy Living

    Daniel Christie



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