Nutrition

10 Health Myths Busted

Isiah Exercise, Nutrition

There are many health-related myths in all media justifying the consumption of almost any food or drink. Let’s look at some of those myths.

  1. Red wine is good for your heart
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There are definite pros and cons to drinking red wine. It is common knowledge that excessive alcohol consumption is associated with liver disease and for females, drinking alcohol increases risk of breast cancer. Yet, other studies have shown that the ethanol in any alcoholic beverage increases good cholesterol and reduces the incidence of blood clotting; thus reducing your risk of cardiovascular disease. 

However if you think that the glass of red wine is doing your health even more favours that other beverages then you can think again. Studies indicate that to get the added benefits of the additional antioxidants found in red (over other drinks) we would need to be consuming ~180 bottles a day!
Recommendation: Stick to no more than 2 standard drinks per day with at least 2 alcohol free days each week. If you don’t drink, then don’t start and certainly don’t binge drink as this is providing more damage rather than benefit to your health.

  1. Dark chocolate is a rich source of antioxidants

Let’s get one thing straight, any health benefit of chocolate comes from the cocoa, so the darker the better. All the studies that look at the health benefits of chocolate have been looking at the consumption of very small amounts i.e. 1-3 small pieces per day. Studies show that chocolate may increase the health of your arteries, reduce blood pressure and improve your cholesterol ratios of good to bad. However, no matter what kind of chocolate you choose to consume; all of it is very high in kilojoules and does not contain the same array of vitamins, minerals and fibre as fruit & vegetables.
Recommendation: Don’t replace fruit & vegetables with chocolate. Instead, if you like dark chocolate, include small amounts of it in your diet as a treat every now and then. If you don’t like or don’t eat dark chocolate then there is no need to start.

  1. One coffee a day is okay

Evidence suggests that coffee may reduce your risk of developing some cancers, boost your liver health and play a protective effect against stroke. On the other hand coffee has also been shown to raise the level of fat in your blood and the caffeine may have an effect on those who are sensitive to it, i.e. high blood pressure, heart burn, overactive liver, heart palpitations, insomnia and anxiety.
Recommendation: If you don’t drink coffee there is no need to start. Otherwise limit your coffee intake to 1-2 per day and be mindful of the amount of caffeine that you are consuming not just in coffee but also other foods and drinks e.g. chocolate, cola products etc.

  1. Exercising in the morning increases your risk of suffering a heart attack or stroke

The idea is that as the body is somewhat dehydrated (having not consumed any fluids over-night) the blood is thicker and so more likely to cause a clot, leading to a heart attack or stroke. This rumour has not been confirmed!
Recommendation: The list of benefits from exercise (at any time of day) is very long. If there was a pill that could do everything that exercise could for your health, everyone would be prescribed it. The best way to get into exercise is to start slowly. Always check with your health practitioner to make sure you will be safe to start exercising.

  1. Carbohydrates are fattening

This is a myth that has in and out of vogue over the years. Your body needs carbohydrates. Carbohydrates are by far the best source of energy for your brain and is used as the primary source of energy for your muscles. The trick with eating carbohydrates is to make sure that you consume those that are wholegrain. The more processed (white) a carbohydrate based food is, the less nutritious and also the less filling that food will be, making it very easy to over eat.
Recommendation: Replace white bread, pasta and rice with the wholemeal, whole grain or brown varieties. Another thing to remember is to watch your portion control. Having a bowl piled high with pasta and mince sauce is not going to do as much for your health but more for your waist line as having a smaller serve of pasta & sauce and a side salad.

  1. [Insert name of your latest fad diet] really works

Fad diets do not work. Through whatever means they simply reduce the amount of energy that you eat compared to the energy that you burn each day. This is the basic science behind any weight loss. Often fad diets restrict certain foods groups such as dairy or carbohydrates and they certainly don’t allow your body to perform optimally.
Recommendation: Rather than constantly trying different diets, losing weight and then regaining it all (plus more) when you return to your normal eating patterns; why not make better dietary & lifestyle decisions everyday which will ensure your health is maximised, weight is manageable and you can have the occasional treat.

  1. Margarine is better for you than Butter

This is a topic that is often debated. Butter is natural however it is high in saturated fat which may increase the incidence of heart disease and it is also high in salt helping to increase blood pressure. Margarine is manufactured using plant based hydrogenated oil creating a similar consistency to butter.
Recommendation: Always choose butter over margarine, but use sparingly. An ideal alternative is to use spreads such as hummus, avocado, mustards or relishes instead.

  1. Fruit & vegetables won’t help prevent cancer

Fruit and vegetables are high in antioxidants and may or may not play a part in protecting against cancer. However, the impact that fruit & vegetable have on weight management as well as increasing daily fibre intake has a more that significant impact on the prevention of cancer.
Recommendation: Keep eating your fruit & vegetables. Ideally, at least 2 serves of fruit & 5 serves of vegetables every day.

  1. Dairy foods are fattening

As part of many fad diets, dairy foods are often one of the first foods groups to get the chop. Studies, however, have shown that dairy foods are actually advantageous when trying to manage weight. Dairy foods contain protein and are generally classified as having a low glycaemic index (GI) (speed at which carbohydrates are digested and released into the blood after consumption). The lower the GI, the longer that feeling of being full will last after consuming a food.
Recommendation: The combination of the protein and the low GI means that dairy foods are actually great at keeping you feeling fuller for longer, and thus can help reduce the amount of food you consume on a daily basis.

Additional note: Low-fat dairy will not have the same positive affect as regular fat dairy as it often has a higher level of sugar causing a higher GI and, therefore, not creating the same level of satiety.

  1. If I exercise and/or work out, I need to eat HEAPS of protein

An average adult required 0.8 grams of protein per kilogram of body weight per day. If you exercise strenuously, more protein may be consumed (up to 1.8 grams of protein per kilogram of body weight per day). The ideal level of protein for weight loss is approximately 1.05 grams of protein per kilogram of body weight per day. Note that any excess protein (or carbohydrate or fats for that matter) that you consume, will be stored as fat!
Recommendation: Rather than loading up on protein and as a consequence missing out on other vital nutrients, try eating protein rich foods such as lean red meat, poultry, fish, legumes, lentils, eggs, nuts and tofu mixed with complex carbohydrates (such as wholegrain bread, rice or pasta) and plenty of vegetables. Snack on fruit, nuts and dairy products for a nutrients rich diet that is the best source of fuel for your active body.

Eating Nuts to Lose Weight

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Eating Nuts to Lose Weight

Nuts (including almonds, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) are great for your health and can be helpful in your quest to lose weight.  

Nuts keep you full for longer

Eating foods that keep you full for longer is important in any weight loss program. Nuts are generally high in protein with almonds being the highest coming in at 20% protein. This high level of protein together with their natural fibre increases your satiety allowing you to eat less food overall. That equals more effective weight loss. 

Eating Nuts to Lose Weight

Nuts cost more calories to digest

As with other protein sources, it requires more energy to metabolise nuts, i.e. your metabolic rate will increase in order to digest and absorb the nuts. This may be up to 10% of the calorie content of the nuts may be used just in the digestion and absorption process. 

With the combination of the satiety effects of nuts together with the cost of metabolism, nuts are a great nutritional option, whether you want to lose weight or eat healthfully. 

At the end of the day, it does come down to energy in versus energy out, so you can’t just add copious amount of nuts to your diet and expect to lose weight. So substitute nuts into your diet and take care with your overall calorie intake. 

I recommend a handful (30 grams) of nuts daily and are a far better option than many snack bars or other snack options. Mid-afternoon is often the time when you have the urge to eat something that you shouldn’t, so, give nuts a go. 

To get further information on nuts including recipes and nutritional information, go to – https://www.nutsforlife.com.au/  

The Post-Workout Protein Puzzle: Which protein packs the most punch

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The Post-Workout Protein Puzzle: Which protein packs the most punch

Current research on protein supplementation has focused on the effectiveness of post workout (PWO) consumption of specific proteins and or amino acids. Further research shows that PWO protein supplementation can significantly increase skeletal muscle protein synthesis and reduce protein break down in muscle, especially if intake is timed properly.

Whole foods, protein supplements and amino acid supplements are the primary sources of PWO protein. Most commercially available protein supplements are produced from sources such as milk, egg albumin, soy, wheat, and collagen.

The Post-Workout Protein Puzzle: Which protein packs the most punch

During an intense resistance training workout, your muscles and connective tissue sustain intense levels of damage and stress. This process is a necessary part of the process of strength development and hypertrophy. The activated skeletal muscle sustains significant microtrauma and may remain in a catabolic (tissue breakdown) state for some time after the workout. Providing muscles with the necessary protein after resistance training has a great impact on the accumulation of skeletal muscle protein, which leads to proper repair and growth of muscle tissue.

If you are trying to build muscle and or enhance recovery, you should make every effort to maintain positive protein balance throughout the day and especially after training. Three different methods of protein supplementation that you might consider to help maintain this balance are whole food, protein powders and amino acids (AA) supplements.

Whole Food Proteins:

The most basic method is the whole food approach. Dietary protein comes from food sources such as meat, eggs or milk. Supplementing with whole food proteins is relatively cost effective and can generally be considered safe, as long as the food source is not overly processed. Proteins from whole food sources are rich in most AAs and micronutrients and effectively create the necessary surplus of calories and AAs to assist in muscle recovery. A down side is that cooking is time consuming and requires some planning.

A few whole foods are worth mentioning because their relatively high protein content. Fish has an AA profile rich in glutamic acid and lysine. Glutamic acid is a precursor to glutamine, which has been shown to enhance PWO glycogen restoration. Cold-water species such as tuna and salmon also contain omega-3 fatty acids, which are valuable due to their anti-inflammatory properties. Beef is also an excellent source of protein. Beef is rich in zinc and iron and contains high amounts of protein that is rich in essential AAs (EAAs). Chicken, arguably the most versatile and popular meat is also a high quality protein rich in EAAs. Eggs, specifically egg whites are another popular addition to the diet. Each egg white equals about 5 grams of pure protein. Whole eggs are also high in B, D and E vitamins. Boiled eggs could be a convenient protein source for a client on the go. Milk shows promise as a PWO beverage as milk protein consists of both whey and casein, and milk contains necessary carbohydrates that facilitate PWO glycogen restoration.

Protein Powders:

There are many different types of protein supplements and they differ in source and content. Most of the modern protein supplements are whey varieties. Whey protein is isolated from milk protein and is different from milk’s primary protein, casein. It is inexpensive to produce and is high in BCAAs and glutamic acid. Whey is regarded as one of the highest quality proteins based on its ideal AA profile (richness) and its high digestibility.

Whey protein comes in different varieties; concentrate, isolate and hydrolysed. All are high quality proteins. The differences among the 3 are based on the amount of processing involved and the amount of protein per gram. Whey concentrate is the least processed and has the least available protein. Whey isolate is processed more to increase the amount of protein and remove impurities. Hydrolysed whey is pre-digested by enzymes, breaking the protein molecules into smaller peptides. This allows the protein to rapidly enter the bloodstream. This quick assimilation rate is a major benefit of whey protein in general. Some research, however, suggests this to be a problem when AAs flood the blood stream too quickly and the muscles can not use them quickly enough. The result is that they can be stored as fat, converted to glucose for energy, or broken down and excreted. With whey, smaller doses maybe more cost effective and help prevent wasteful consumption.

Amino Acid (AA) Supplements

AA supplements show great efficacy in increasing protein synthesis. These supplements contain varying amount of either EAAs, or a combination of EAAs and nonessential AAs (NEAAs).

Taking individual AAs alone or with an additional protein source may also be an effective PWO technique. According to recent research, specific AAs added to PWO supplements, specifically protein, show potential to elicit independent effects. Proteins with high levels of leucine, BCAAs, or glutamine are more ideal for muscle building and recovery. Leucine, for example, induces a significant increase in insulin, even when compared to carbohydrate feeding. Insulin helps shuttle protein into the muscle and higher levels of insulin generally correspond to reduced levels of protein degradation. Consequently, proteins with high levels of leucine facilitate an increase in net protein balance. The addition of BCAAs can reduce the need for PWO carbohydrates as BCAAs are available for conversion into glucose. These AAs are all available in high quality proteins, but the addition of the individual AAs can alter the AA profile and in effect, create an ‘engineered’ protein that may be of greater benefit to a strength client than a naturally occurring protein.

The Final Piece

The reality is that there is no ‘magic bullet’ for PWO protein supplementation. Many protein sources are adequate and most proteins, whether supplement or whole food, will yield some results. The question is ‘will it yield the best results?

Check the ingredients label on supplements to ensure that the proteins are derived from quality sources, such as whey, egg, and or casein. Some protein manufacturers will claim superior proteins on the label but provide a miniscule amount of true high quality protein complimented by a majority of lower quality protein.

Another important factor might be the taste. If you don’t like the taste, you may be reluctant to drink or take the supplement. Hydrolyzed whey, for example, has an extremely bitter taste and despite its high quality protein it is a hard supplement to swallow.

Many protein supplements have added AAs already (leucine, glutamine, arginine and BCAAs are popular additions), so they maybe adequate for PWO needs.

Whole foods are a viable solution for PWO proteins also, and foods such as turkey sandwiches, boiled eggs and chicken breast can all be prepared ahead of time and stored for PWO consumption.

How much protein do you need? PWO protein benefits appear to be dose independent and 6-40g of protein will induce simular effects on protein synthesis. As long as the client’s daily protein requirements are met, the PWO dose does not need to be large.

It is necessary to become accustomed to the habit of immediate PWO nutrition. The act of consuming the PWO meal or shake must be considered part of the workout. The sooner the protein is consumed after the workout the better the results will be.

A well-rounded PWO protein program (consumption and timing) is equally as important as the training program and failure to adhere to a PWO nutrition program based on sound, proven principles can hinder your performance and results.

The Glycaemic Index

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The Glycaemic Index

Unlike many diet plans that you come across, low Glycaemic Index (GI) is not a fad and there are no medical journal articles or scientific studies that say it isn’t a healthy dietary concept. Eating low GI carbohydrates is a key nutrition message that goes hand-in-hand with other healthy eating guidelines such as eat less saturated fats and eat more fruit and vegetables. 

The Glycaemic Index was devised when researchers considered in greater depth the dietary recommendations for diabetics; which at that stage was to eat more complex carbohydrates (starch) because they took longer to process and digest than simple carbohydrates (sugar). What the researchers discovered was that the effect of a carbohydrate on blood-glucose levels was not determined by the sugar or starch.

The Glycaemic Index

GI is a ranking (from 1 to 100) which measures the effect of a food on your blood-glucose level over the two hours after the food is eaten.  

When you consume carbohydrates; the blood-glucose rises and as your body produces insulin it transports the glucose out of the blood and into the cells of the body which then causes a fall in the blood-glucose level. When eating high GI foods, you get a sharp spike in blood glucose followed by a dramatic drop whereas with a low-GI food, there is a slower and steadier rise and therefore, fall in the blood-glucose level. 

Low-GI foods promote better health

Research has shown that sharp ‘spikes’ in the level of glucose in our blood (caused by high GI type foods) are damaging to our arteries, and they promote the release of far too much insulin.  

Eating low-GI foods helps to avoid those spikes and the resultant dramatic falls in blood-glucose so you get a much steadier stream of energy. This will, therefore, reduce your risk of heart disease and other chronic diseases that are implicated by those blood-glucose fluctuations. 

Low-GI foods contribute to weight control

There are 2 main reasons why high GI foods make it difficult to lose weight or manage your weight. 

Firstly, the resultant ‘crash’ from a glucose spike stimulates hunger because of the dramatic drop in glucose. This leads to you being hungry again within 1 – 2 hours after eating. By eating low GI foods you feel fuller for longer and are, therefore, not as likely to go searching for additional food every two hours. 

Secondly, insulin is a storage hormone that stores nutrients for later use by the body. A high-GI diet causes a lot of insulin to be produced and when you have too much insulin in your body too much of the time, it makes it easier to store fat and harder to burn it. 

Applying the low-GI concept to your diet

It is not necessary to know the GI value of all foods. Healthy foods such as fruits and vegetables, should be eaten daily regardless of their GI. Simply knowing the low, medium and high varieties of the major carbohydrate foods in your diet such as breakfast cereals, breads, rice and pasta, and choosing the low-GI options is sufficient to produce healthy benefits.

If you simply can’t go without some high GI favourites, simply serve a small portion and combine with a low GI food. This will create an overall lower GI load, i.e. the overall GI content of the meal. Simply balance your meal with protein, vegetables and predominantly low GI carbohydrates. 

The GI table

  • Low GI – 55 or less
  • Medium GI – 56-69 
  • High GI – 70 or more 

To find the GI of various foods, go to: http://www.glycemicindex.com/  

How Low-Carb Eating Could Be Lowering Your Performance

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The human body has evolved to be less fussy about what foods it can utilise for energy.

All macronutrients (carbohydrates, fat and protein) get used as fuel in some way depending
on a variety of circumstances including which individual macronutrient is in abundant supply.
For example, when carbohydrate (glucose) is low, the body burns an increased proportion of fat.

All macronutrients (carbohydrates, fat and protein) get used as fuel in some way depending on a variety of circumstances including which individual macronutrient is in abundant supply. For example, when carbohydrate (glucose) is low, the body burns an increased proportion of fat.

How Low-Carb Eating Could Be Lowering Your Performance

Exercise scientists have tried for many years to develop diets that make use of the vast fat stores of energy we all have (it’s much more than glucose), yet still maintain the use of glucose for the more intense aspects of sports competition and high level performance. Marathon running is a good example. Fat will fuel the endurance part of the race, especially in the later stages, but when it comes to a sprint up a hill or to the finish line, the research says that unless those enzymes that get glucose from storage are operating at peak efficiency, you will be slower in the sprint. Another example is that you will not be able to lift as much at the gym if you eat a low carbohydrate diet. Eating to emphasize fat burning does just this: it degrades the response of these glucose-providing enzymes, and that makes you slower at shorter, high-intensity effort. And this process doesn’t get reversed quickly with more carbohydrate consumption. It takes time to favour glucose burning again.

Next time you feel a bit tired or lethargic at the gym or otherwise, consider the balance of your nutrition plan. It comes down to a healthy balance between all macronutrients and quality food.

10 Health Myths Busted 

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10 Health Myths Busted 

There are many myths in all media justifying the consumption of almost any food or drink. Let’s look at some of those myths. 

1. Red wine is good for your heart

There are definite pros and cons to drinking red wine. It is common knowledge that excessive alcohol consumption is associated with liver disease and for females, drinking alcohol increases risk of breast cancer. Yet, other studies have shown that the ethanol in any alcoholic beverage increases good cholesterol and reduces the incidence of blood clotting; thus reducing your risk of cardiovascular disease. However if you think that the glass of red wine is doing your health even more favours that other beverages then you can think again. Studies indicate that to get the added benefits of the additional antioxidants found in red (over other drinks) we would need to be consuming ~180 bottles a day!  

Recommendation: Stick to no more than 2 standard drinks per day with at least 2 alcohol free days each week. If you don’t drink, then don’t start and certainly don’t binge drink as this is providing more damage rather than benefit to your health. 

2. Dark chocolate is a rich source of antioxidants

Let’s get one thing straight, any health benefit of chocolate comes from the cocoa, so the darker the better. All the studies that look at the health benefits of chocolate have been looking at the consumption of very small amounts i.e. 1-3 small pieces per day. Studies show that chocolate may increase the health of your arteries, reduce blood pressure and improve your cholesterol ratios of good to bad. However, no matter what kind of chocolate you choose to consume; all of it is very high in kilojoules and does not contain the same array of vitamins, minerals and fibre as fruit & vegetables. 

Recommendation: Don’t replace fruit & vegetables with chocolate. Instead, if you like dark chocolate, include small amounts of it in your diet as a treat every now and then. If you don’t like or don’t eat dark chocolate then there is no need to start. 

3. One coffee a day is okay

Evidence suggests that coffee may reduce your risk of developing some cancers, boost your liver health and play a protective effect against stroke. On the other hand coffee has also been shown to raise the level of fat in your blood and the caffeine may have an effect on those who are sensitive to it, i.e. high blood pressure, heart burn, overactive liver, heart palpitations, insomnia and anxiety. 

Recommendation: If you don’t drink coffee there is no need to start. Otherwise limit your coffee intake to 1-2 per day and be mindful of the amount of caffeine that you are consuming not just in coffee but also other foods and drinks e.g. chocolate, cola products etc. 

10 Health Myths Busted

4. Exercising in the morning increases your risk of suffering a heart attack or stroke

The idea is that as the body is somewhat dehydrated (having not consumed any fluids over-night) the blood is thicker and so more likely to cause a clot, leading to a heart attack or stroke. This rumour has not been confirmed! 

Recommendation: The list of benefits from exercise (at any time of day) is very long. If there was a pill that could do everything that exercise could for your health, everyone would be prescribed it. The best way to get into exercise is to start slowly. Always check with your health practitioner to make sure you will be safe to start exercising. 

5. Carbohydrates are fattening

This is a myth that has in and out of vogue over the years. Your body needs carbohydrates. Carbohydrates are by far the best source of energy for your brain and is used as the primary source of energy for your muscles. The trick with eating carbohydrates is to make sure that you consume those that are wholegrain. The more processed (white) a carbohydrate based food is, the less nutritious and also the less filling that food will be, making it very easy to over eat.  

Recommendation: Replace white bread, pasta and rice with the wholemeal, whole grain or brown varieties. Another thing to remember is to watch your portion control. Having a bowl piled high with pasta and mince sauce is not going to do as much for your health but more for your waist line as having a smaller serve of pasta & sauce and a side salad. 

6. [Insert name of your latest fad diet] really works

Fad diets do not work. Through whatever means they simply reduce the amount of energy that you eat compared to the energy that you burn each day. This is the basic science behind any weight loss. Often fad diets restrict certain foods groups such as dairy or carbohydrates and they certainly don’t allow your body to perform optimally. 

Recommendation: Rather than constantly trying different diets, losing weight and then regaining it all (plus more) when you return to your normal eating patterns; why not make better dietary & lifestyle decisions everyday which will ensure your health is maximised, weight is manageable and you can have the occasional treat.

7. Margarine is better for you than Butter Here

This is a topic that is often debated. Butter is natural however it is high in saturated fat which may increase the incidence of heart disease and it is also high in salt helping to increase blood pressure. Margarine is manufactured using plant based hydrogenated oil creating a similar consistency to butter.  

Recommendation: Always choose butter over margarine, but use sparingly. An ideal alternative is to use spreads such as hummus, avocado, mustards or relishes instead. 

8. Fruit & vegetables won’t help prevent cancer

Fruit and vegetables are high in antioxidants and may or may not play a part in protecting against cancer. However, the impact that fruit & vegetable have on weight management as well as increasing daily fibre intake has a more that significant impact on the prevention of cancer. 

Recommendation: Keep eating your fruit & vegetables. Ideally, at least 2 serves of fruit & 5 serves of vegetables every day. 

9. Dairy foods are fattening

As part of many fad diets, dairy foods are often one of the first foods groups to get the chop. Studies, however, have shown that dairy foods are actually advantageous when trying to manage weight. Dairy foods contain protein and are generally classified as having a low glycaemic index (GI) (speed at which carbohydrates are digested and released into the blood after consumption). The lower the GI, the longer that feeling of being full will last after consuming a food. 

Recommendation: The combination of the protein and the low GI means that dairy foods are actually great at keeping you feeling fuller for longer, and thus can help reduce the amount of food you consume on a daily basis.

Additional note: Low-fat dairy will not have the same positive affect as regular fat dairy as it often has a higher level of sugar causing a higher GI and, therefore, not creating the same level of satiety. 

10. If I exercise and/or work out, I need to eat HEAPS of protein

An average adult required 0.8 grams of protein per kilogram of body weight per day. If you exercise strenuously, more protein may be consumed (up to 1.8 grams of protein per kilogram of body weight per day). The ideal level of protein for weight loss is approximately 1.05 grams of protein per kilogram of body weight per day. Note that any excess protein (or carbohydrate or fats for that matter) that you consume, will be stored as fat! 

Recommendation: Rather than loading up on protein and as a consequence missing out on other vital nutrients, try eating protein rich foods such as lean red meat, poultry, fish, legumes, lentils, eggs, nuts and tofu mixed with complex carbohydrates (such as wholegrain bread, rice or pasta) and plenty of vegetables. Snack on fruit, nuts and dairy products for a nutrients rich diet that is the best source of fuel for your active body. 

Is Water Fasting Healing or Dangerous?

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Is Water Fasting Healing or Dangerous?
Fasting has become a growing trend, whether it’s a juice cleanse or intermittent fasting, people are keen on take a break from regular meals in the name of health benefits and weight loss. Water fasting is perhaps one of the most straight-forward to attempt. All you need to do is consume water for a certain period of time and nothing else. This seems simple enough, but what does it exactly accomplish and what are the risks you might encounter?

Water fasts have been practiced for centuries. People try it out for other reasons than weight loss, such as “detoxing,” in preparation for a medical procedure, or for religious or spiritual reasons. A general overview of water fasting benefits include promoting autophagy and lowering the risk of cancer, heart disease and diabetes.

Autophagy is the body’s way of breaking down and recycling old parts of cells. It’s a vital process and can help protect your body against cancer, Alzheimer’s and heart diseases. Some studies have even show that this can help extend lifespan.

Water fasting has been found to be especially beneficial for people who are seeking to lower their blood pressure. One research involved participants undergo a 14-day supervised water fast and 82 percent of them saw their blood pressure fall to healthy levels.

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People with difficulty in insulin and leptin sensitivity may also be improved by a water fast. Insulin and leptin are key hormones in the body’s metabolism. Insulin aids in the storage of nutrients from the bloodstream and leptin helps the body to feel full. The more your body is sensitive to these hormones, the more you can experience their effects.

There are several risks to be aware of if you decide to water fast. If you’re considering a water fast to lose weight, you could indeed lose weight quickly because you’re restricting your calorie intake. However, you may be losing the wrong type of weight, like water weight or muscle mass, and can easily gain it back after your fast.

You also risk dehydration even if that seems contradictory. This is because our water intake comes from foods and not just drinking water. You could also suffer from orthostatic hypo-tension, which is a decrease in blood pressure and leads to dizziness or light-headedness. You could even risk worsening existing conditions, like gout, diabetes, chronic kidney diseases and heartburn.

Before you decide to go on a water fast, make sure you don’t take it on without medical supervision if you have gout, type 1 or type 2 diabetes, chronic kidney disease, or eating disorders. Older adults, pregnant women and children should also be cautious when attempting a water fast. Another pre-fast advice is to prepare your body for going off food for some time. You can do this by eating smaller portions at each meal three to four days before you begin your water fast.

A water fast typically is for 24 to 72 hours, during which you are not allowed to eat or drink anything besides water. You can consume 2 to 3 litres of water a day during your water fast. It’s advisable you refrain from driving and operating heavy machinery or anything that requires extra physical or mental exertion during this period of fasting. As you’re only consuming water, you may feel weak or dizzy. When the fast ends, ease yourself back into eating solid foods and refrain from devouring a huge meal. Start with smaller meals until you feel more comfortable.

Foods to Combat Sugar Cravings

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Foods to Combat Sugar Cravings

Our bodies are more dependent on sugar than we think. Added sugars can be found in a variety of foods today. They can even be disguised under names like agave nectar, evaporated cane or turbinado. Sugar addiction has often been likened to drug addiction and essentially, they’re similar in the sense that building a dependence can be detrimental. Like drugs, sugar can spike the release of the neurotransmitter dopamine, which can bring about feelings of pleasure. The more sugar we take, the higher our tolerance becomes, and the more sugar we crave.

When cutting down or even completely cutting off your body from sugar, there are ways you can fight the cravings. This includes eating the right foods to fend off the hormonal changes throughout your body and ease those alarming mood swings.

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Nuts

Fats, the healthy kinds, are your best bet to keep your taste-buds satisfied and stomach satiated when craving sugar. Nuts in particular have beneficial minerals and vitamins that can keep your blood sugar levels and blood pressure steady. Almonds and Brazil nuts are mildly sweet if you’re looking for that flavour.

Spices

If your taste-buds insist on getting that sweetness, shock them instead with flavoursome spices. If a recipe calls for sugar, switch it up with unsweetened cocoa powder, cinnamon or vanilla extract. When eating savoury dishes, throw in some extra garlic and onions or a dash of lime juice.

Dark chocolate

Pick up dark chocolate instead of your usual milk chocolate bar, which typically contains excessive amounts of sugar and fat. Make sure to choose the variety that has more than 70 percent cocoa. Cocoa is rich in polyphenols, which has antioxidant and anti-inflammatory properties.

Fermented foods

If you love snacking on yoghurt, kimchi, kombucha, pickles and sauerkraut, then keep eating them. Fermented foods are rich in beneficial bacteria, which can keep your gut clean and fight off diseases. A healthy gut can influence your cravings and appetite.

Dates

A sweet treat you can opt for are dates or the dried fruit of the date palm tree. They’re terrific sources of fibre, potassium and iron. Dates are also another good example of healthy, plant-based fats that can keep your cravings at bay. It’s a great substitute for sweetness and can even be added to a smoothie.

Sweet potatoes

Still craving a hint of sweetness in your meals? Sweet potatoes could be the answer. This healthy food is sweet and nutritious. It contains fibre as well as vitamin A and C and potassium.

Eggs

High-protein foods can also aid in regulating your appetite and cravings. This is due to the fact that a high-protein meal taken at the start of the day can suppress the hunger hormone ghrelin while increasing the hormones that make you feel full. Eggs are a good example of that. Incorporate them into your breakfast to keep you feeling full for a longer period of time.

Smoothies

Fruits are great sources of healthy, natural sugars and packing it into a smoothie with other healthy ingredients make for a great snack. It can even be a great substitute for dessert. Adding in yoghurt also makes you feel fuller for longer, which can fight off those cravings. Just be sure to use fresh whole fruits to get the healthy fibre and not fruit juice, which usually contains sugars.

Good Carbs versus Bad Carbs

Isiah Nutrition , ,
Good Carbs versus Bad Carbs

If you’ve ever attempted to modify your diet in an attempt to lose weight, you’ve probably once deemed carbs as “the enemy.” They’re calorific, up our sugar levels, and do no good for one’s waistline. But carbohydrates are essential to our nutrition. A well-balanced meal has a proper amount of protein, fat, and carbs. Carbohydrates do indeed supply the body with glycogen, because this is how the body processes carbs. Glycogen is crucial since it is the energy our bodies need for everyday functions. So, if carbs are good for us, why all the fuss?

Consuming carbohydrates is not as simple as “eat less.” There are, in fact, “good” carbs and “bad” carbs, or kinds of carbohydrates that are either beneficial to our bodies or little to no nutritional value. Complex carbohydrates are considered “good” carbs. They’re called complex because they’re made up of complicated molecules which break down slowly. This means the supply of energy is steady. Compare that to simple carbohydrates or “bad” carbs, which deliver a quick rush of energy, but follow with an equally immediate drop. Simple carbohydrates are what can cause the spikes in blood sugar levels and unbearable mood swings.

Weight Loss Pinjarra HillsComplex carbohydrates are high in fibre and starch. They also contain much-needed vitamins, minerals, and antioxidants. Great and healthy sources of complex carbohydrates are whole grains, beans, quinoa, legumes, oats, brown rice, whole wheat bread, barley, couscous, wheat bran, seeds, nuts, dry peas, oatmeal, and avocados. The key component in these complex carbs is fibre. Ideally, our daily intake of fibre should be 25 to 35 grams. High-fibre diets can help with fat loss, digestion, cholesterol levels, and the risk of disease.

“Good” carbs generally have a low to moderate calorie count, meaning you can eat larger amounts of these carbs with lesser calories. Good carbs also have essential nutrient values and contain no refined sugars or refined grains. They’re typically low in sodium, saturated fat with little to no cholesterol and Trans fats.

“Bad” carbs are made up of a high number of calories, even if the portion is minimal. They’re also high in refined sugars, like fructose corn syrup. These refined sugars have been found to be linked to disease, obesity, and type 2 diabetes. Refined grains are also present in bad carbs. An example would be wheat flour made to look white in colour by stripping it of its nutrient value. Bad carbs have little to no fibre and are often rich in sodium, fats, cholesterol or Trans fats.

The sugars found in simple carbohydrates can be digested easily. Not all simple carbohydrates are bad. There are natural sources of simple carbohydrates, such as fruits, some vegetables, milk, and milk products. While being simple carbs, they still have essential nutrients, fibre and protein. The sources to avoid are processed and refined foods, such as soft drinks, white sugar, pastries, white bread, juices, ice cream, candy, and milk chocolate. Even food products labelled “low fat,” “sugar-free,” “fat-free,” or “low calorie” can still be sources of bad carbs. The general rule of thumb for packaged food items is: the fewer ingredients, the better.

Live an Extra Decade with These Easy Healthy Habits

Isiah Exercise, Nutrition , ,
Live an Extra Decade with These Easy Healthy Habits

Here’s a sobering fact: cardiovascular disease and cancer are the two leading causes of death in Australia. Now, here’s a comforting notion: a new report suggests that five, very simple habits can lead to a longer life. These are:

  1. Not drinking too much alcohol
  2. Eating a healthy diet
  3. Exercising regularly
  4. Maintaining a healthy weight
  5. Never smoking

Researchers discovered that adults who regularly practice these five habits can extended their lifespan for as much as up to 14 years. Participants of the study were 82 per cent less likely to die from cardiovascular diseases and 65 percent less likely to die of cancer. The study, which involved 34 years of data, also noted that when maintaining these lifestyle habits at age 50, men could live an extra 12.2 years and for women, another 14 years.

The global average life expectancy is at 80. For Australians, we rank 14th in the list of countries with high life expectancy rates at 82.3 years. Monaco is at number one with 89.4 years and Japan second with 85.3 years.

One medical professional has cited that never smoking is the most important factor, which may be a wake-up call for many Australians. According to the Cancer Council Australia, smoking is the leading preventable cause of death and disease in the country.

Consuming alcoholic beverages is a line people must carefully walk. There are some benefits to the occasional glass of wine, some studies show. Aside from inducing a relaxing effect, moderate drinking can reduce the risk of death by heart attacks, clot-caused strokes and other cardiovascular issues. Red wine is one particular form of alcoholic beverage that fare better than most. Red wine has a high concentration of polyphenols that can reduce blood pressure.

The downside of drinking is going from moderate to binge drinking, which leads to inflammation of the liver, increased blood pressure, heart muscle damage, and several cancers, like breast, colon, mouth and liver.

Weight loss pinjarra hillsMeanwhile, a healthy diet, as defined by the World Health Organisation, is defined as a balanced intake of energy or calories. The total fat should not exceed 30 percent of the total energy intake to avoid unhealthy weight gain. One should also decrease saturated fats and cut out trans fats. Free sugars should be limited to less than 10 percent of the total energy intake. Salt intake should be less than 5 grams per day to prevent hypertension and heart disease.

The ideal body weight is entirely individual and depends on factors such as height, gender, age, build and degree of muscular development. The body mass index (BMI) has been commonly used to measure the “healthiness” of one’s weight, but the BMI system has its flaws. The 200-year-old system does not account for age, sex, bone structure and fat distribution.

As for exercise, the Australian Heart Foundation recommends half an hour of physical activity each day, which reduces the risk of heart disease by 35 per cent. Alternatively, 150 minutes a week of moderate exercise or 75 minutes of vigorous exercise is also recommended. For people who like to walk or who usually commute, 10,000 steps per hour a day or walking at a rate of 6 km/hour is also a great form of exercise.