2

Aug

Turmeric for immunity

Eat well to stay well.

Foods That Improve Your Immune System

Your stomach is related closely to your immune system.  What we eat can have a significant effect on how we feel and often we become run down with an illness.   This is important especially during the winter cold and flu season!

Quite often an internet search will come up with a certain number of foods that are reported to be extremely helpful in improving your immune system.  While not revolutionary, here is a list of foods that may assist you to improve your immune system, how they do it, and how you can incorporate into your diet.

Please read on and enjoy and stay healthy because in regards to getting a cold and flu ain’t nobody got time for that!

What to eat; Green Tea

Why; Certain chemical compounds in green tea prevent the bugs that cause the cold from increasing in number. The amino acid that’s responsible for this immune boost is L-theanine.

Tip; make sure you dunk your tea bag several times to ensure you get enough of the good stuff out. 

What to eat; Turmeric

Why; A spice that can be added to many foods when cooking, Turmeric has the active ingredient curcumin which aids in providing anti-inflammatory, anti-oxidant and anti-bacterial benefits (includes manganese, zinc, B vitamins and iron).

Tip; cover your chicken with this spice when cooking, toss your cooked vegetables with it, add it too soups… just add it to everything!  It also assists with muscle development!

What to eat; Ginger

Why; Ginger is a strong antioxidant, anti-inflammatory and antimicrobial properties, boosting immune function and reducing cellular damage. Ginger stimulates digestion, potentially relieving bloating, cramping and nausea.

Tip; create your own soup, stir-fry or tea with it to provide an immune system boost.

What to eat; Garlic

Why; Garlic is also an immune system warrior, protecting the body from infections and illnessGarlic contains allicin, a potent phytonutrient that is great for cardiac health. It has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.

Tip; add it to everything that you cook!!!! Just make sure you brush your teeth or use mouth wash after eating it!

What to eat; Pineapple

Why; Contains B group vitamins including thiamine (B1) and B6, which are required for energy metabolism and nerve function. Pineapples have the enzyme bromelain aiding protein digestion which allows your body to utilise immune boosting amino acids effectively.  Pineapples help to prevent inflammation also.   Do consider however that it is quite high in sugar, so don’t eat an entire pineapple in one sitting perhaps.

Tip; add to fruit salad, yogurt, blend in a tropical fruit smoothie, eat on own as a post work out re-energiser.

What to eat; Protein

Why; Protein helps with repair. Enough said.  Make sure you are eating combinations of foods that provide a complete protein source or amino acid profile.  Animal food sources provide you with complete protein sources, but a combination of plant based foods can still provide you with a complete protein food source.

Have your cut of meat with cooked green vegetables broccoli, asparagus and peas for added ‘green’ protein.

What to eat; Wheatgrass

Why; Wheat Grass is exceptionally nutritionally dense green food including nutrients such as chlorophyll, beta carotene, vitamin C, B complex vitamins, anti-oxidants, amino acids, calcium, potassium and magnesium.  This helps support liver and immune function by boosting the liver’s ability to flush out toxins.  It is an also anti-bacterial food that helps to maintain an alkaline state within the body avoiding inflammation.

Tip; Add it too your green smoothie, sandwiches or salads.

What to eat; Berries

Why; Rich in vitamin C (believed cell damage prevention and immune system protection capabilities) and polyphenols that help promote healthy tissues and organs.  As they contain flavonoids berries have strong antioxidant capabilities.

Tip; try to have a wide variety of berries, buy them fresh and freeze them to add to smooties or yogurt.

What to eat; Vegetables, all of them, especially Orange ones

Why; Orange vegetables beta-carotene, an antioxidant that the body converts into Vitamin A, an essential nutrient for fighting against disease

Tips; sweet potatoes sliced and backed, then coasted in olive oil and Himalayan pink salt can taste just as good and fried potato chips. Also try to eat carrot raw to maximise the nutritional value of the food.

In Summary;

  • Eat a wide variety of colours within each meal (especially orange).
  • Avoid processed foods.
  • Focus on fresh vegetables and fruit.
  • Have smoothies and soups, which can be extremely nutrient dense food sources with a high nutritional value, a wide variety of food types and wide variety of colours.
  • If feeling under the weather, increase your calorie intake, especially at break fast.  Your body needs more energy to fight the infection so give it that energy.
  • Also, while unrelated to nutrition, make sure you have adequate levels of sleep as reducing the hours that you sleep increases the percentage chance of common down with illness. 

References

https://www.thehealthychef.com/2014/05/supercharge-your-immune-system/

https://www.google.com.au/?client=safari#q=mens+health+foods+that+improve+your+immune+system

http://greatist.com/health/superfood-pineapple

http://www.linwoodshealthfoods.com/eu/blog/article/5-foods-that-can-help-your-immune-system

http://www.bodybuilding.com/content/8-high-protein-vegetables.html

http://www.prevention.com/food/healthy-eating-tips/power-foods-that-boost-immunity/slide/6

http://www.thekitchn.com/five-ways-to-eat-fresh-ginger-99287

http://www.care2.com/greenliving/7-fruits-and-veggies-that-boost-immunity.html

29

Jul

Morning Rituals That Make A Difference

Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either. However, there are some things that you can do in the morning that are universally beneficial, no matter who you are. Bupa Life Insurance recently featured us in their post on this topic, and we thought we’d expand on that here and share some more healthy ways to start your day. Read on for a few of our favourite tips for a healthy start to your day.

1.    Remember to Hydrate

During the time that you are sleeping, your body is still digesting and processing the fluids you took in from the day before. However, since you have no longer been bringing in any fresh liquids, your body’s stores are running low. Before you reach for that cup of coffee, make a point of replenishing the fluids your body needs with good old-fashioned water. Heat it up a bit and drop in a few slices of lemon, rather than drinking it plain and cold. The warmth will feel cosy and soothing, and the acidity in the lemon will help to perk up your digestive system in preparation for your breakfast. This was our top tip for the article by Bupa Life Insurance, ‘Lifestyle Experts Share Their Healthy Morning Habits‘.

2.    Enjoy Some Fresh Air

When you first wake up, open a window or step out into your backyard. Breathe deeply to get the oxygen flowing throughout your body, signalling to your brain and your muscles that it is time to start your day. If you have enough time, try to squeeze in a workout before you head to work. This way, you won’t be able to make excuses about being too busy or too tired later in the day. Getting the blood and the oxygen pumping will help to wake you up and give you more energy to power through your work day. If you’re short on time in the mornings, even just a quick walk around the block can do the trick.

3.    Eat Breakfast with Your Opposite Hand

While this may sound a bit strange, eating with your opposite hand forces you to use the other side of your brain and requires you to think differently. Not only does this forced concentration help you to wake up in the morning, it is also great for keeping your brain and your hand-eye coordination sharp. Once you’ve tackled this somewhat complicated task first thing in the morning, your brain will be primed for all of the challenges that will come later in the day. As an extra bonus, it will slow down your eating for better digestion and allows your brain enough time to process when you’re full, helping to minimise over eating.

These are just a few of the ways you can get yourself going in the morning. Feel free to try several methods until you find the combination that works best for you. As we said previously, no two people are alike, so take the time to experiment until you find your perfect morning ritual.

For your social media (Facebook/Instagram/Twitter):

A healthy start to your day encourages you to have a healthy rest of the day. Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either.

Check out the latest post by Bupa Life Insurance, featuring some tips from us on our favourite morning rituals: http://www.bupa.com.au/life-insurance/lifestyle-experts-share-healthy-habits/

13

May

Our eBooks are now available directly from our website!

For a while now you’ve been able to grab our two eBooks from the Amazon Store as well as the iTunes iBooks store.

As of the week they have also been available directly from our website for download as PDFs.

 

These books contain all you need to get started with a mobility and flexibility program and will assist you to get more out of your training.

We’d love to hear your thoughts on these books and any additional titles your like to see us work on into the future. 🙂

We have big plans for these educational pieces and will continually be developing this area of our website. We hope you find them valuable.

2

Apr

Surviving Easter

Easter means different things to different people. We all have our traditions and beliefs. Some celebrate with family and friends and some go away but the one thing we all share and love is that we get at least four days off and lots of Easter eggs! So that brings me to the first part of this blog.

Who doesn’t Easter Egg 3e Easter eggs, even if you don’t eat them they are just so pretty, this perfectly shaped egg in an array of sizes wrapped up in shiny coloured foil, some with bows, some filled with delicious treats. The excitement of peeling away that paper trying not to rip it (if you’re anything like me anyway), to then reveal the top of the egg. Then taking that first bite! It’s one of those small pleasures in life that we anticipate and wait a whole year to experience… well most of us.

But there lies the problem, some people don’t stop at one, let’s stretch that and say they don’t even stop at three. Sugar, sugar, sugar, preservatives, colours, numbers and did I mention sugar…

But the Easter Eggs aren’t your only hurdle for this time of year. Next up you’ve got the Hot Cross Bun! Are they not the best thing ever! Once again, with these, most people don’t stop at just one!

Now let’s talk about all of that alcohol consumed over the celebration period… or should we not… Anyway you all get the picture! Now, just because it’s Easter and we get some extra time off and can chill and just do what we love to do as Aussies doesn’t mean it’s time to totally gorge ourselves and undo all of your hard work over the last couple of months.

We are huge advocates for being flexible and enjoying life however try to maintain some self control and remember ‘moderation’!

PlaygroundThe second part of this blog is the fun part, the easier part, keeping it real and offsetting some of the damage we all know you’re going to do anyway – with some exercise!

There are so many things you can do to keep you on track while you’re away or simply absent from the gym. If you’ve ever had or have kids you’ve been to your fair share of parks, they are the best place for some bodyweight exercises. Most parks have bench seats, monkey bars, a path or grass area, climbing stuff and sliding stuff. Here’s an idea of a little circuit you can try over this easter long weekend to prevent or offset the some of the damage:

Warm up

50 meter run

20 x star jumps

REPEAT 4 times

Workout

10 reps of each 3 times

High knee step ups on a bench

Push ups

Squats

Pull ups or Chin ups

Walking Lunges

Climbing up/down the slide steps

Burpees (yep had to put them in)

Have fun with it enjoy your Easter long weekend. If you head in for our Good Friday Bootcamp tomorrow enjoy the experience. Remember we are Business As Usual for Easter Saturday and back to normal operating hours and classes on Tuesday the 7th. If we don’t see you staf safe and have a wonderful Easter!

Happy Easter everyone, stay fit, healthy and safe.

4

Jan

Do you suffer from Headaches?

BODY TUNE can help…….

head acheWhat is a headache?

A headache is described as a pain or discomfort that occurs around the front, side of back of head. It can occur due to abnormalities of the joints, muscles or soft tissue structures of the upper neck and shoulders. The pain/discomfot may extend from the base of the head to the forehead. The onset of the headache is usually gradual and triggered by an event. Headaches can often last for hours, days, weeks or even months.

If headaches last longer than a 24 – 48 hour period please seek medical advice.

Causes:

The mechanism of headaches are various however common headaches stem as referral pain from the neck region.  Anyone may experience headaches and general causes include:

Previous trauma – Whiplash, Collisions, etc

Poor posture

Stress or other emotional / psychological factors.

Poor Nutrition

Symptoms:

Constant, steady and dull ache.

Usually present on one side, but occasionally both sides of the head.

May refer from the base of the head to the forehead.

Nausea sensation

Lack of concentration

Treatment:

A full history and examination by a Body Tune Therapist will assist in investigating where the cause is coming from. Treatment involves soft tissue therapy, correction of abnormalities in the neck, head and shoulders and a combination of posture correction exercises, stretching and exercise prescription. Massage and dry needling are very effective and an important part of the treatment plan.

If you are currently suffering from headaches or know someone who is, let Body Tune help you.

Book in person with Shaun here at Revolution Personal Training or online at bodytunehm.com.au

2

Oct

Trish’s Paleo Bar Lemon Cheesecake Pots

Lemon Cheesecake PotsHey Revo Peeps,

I have met some of you here at the gym sweating your butts off but for those of you that I have not met yet, I’m Trish the latest edition to the Revolution PT Team. If you have read my profile you will see that I love my fitness and I am also very much into great nutrition but I must confess – I have a sweet tooth….actually a very sweet tooth, so I am constantly ‘inventing’ new healthy treats and desserts so as not to ruin all my hard training I do all week; after all as we all know “You cannot out train a crap diet”.

I also have some really effective muscle building recipes which I will share with you in the coming weeks and months. Ok let’s start with the yummy stuff; here is the first sweet treat for you to try. The great thing about this dessert is that you can serve it to your guests after a great healthy dinner; both girls and boys will love this one. The second great thing is that you have Paleo bars right here in the studio so you don’t have to go hunting for them in the grocery stores. How good is that!?

PALEO BAR LEMON CHEESECAKE POTS.

SERVES 2

What you need.

1 x Original PALEO Bar

1 x 170g Lemon 2% Chobani Yoghurt tub

1 x tsp ground cinnamon

1 x tsp chia seeds

3 x peach wedges (to decorate)

OPTIONAL

30g chopped natural almonds

How it’s done.

• Firstly mix the cinnamon and chia seeds and just put them aside.

• Cut the Paleo bar in half and place into 2 ramekins or similar flatten – there is your base.

NOTE: This next step is super important – make sure you DON’T mix the lemon sauce through the yoghurt, you want to get a tang hit when you eat it.

• Open the Chobani yoghurt and spoon evenly over the base making sure both pots get equal amounts of lemon sauce.

• Spoon the cinnamon/chia mixture over the top

• Decorate with the 3 peach wedges – come on be creative!

• Now if you want some crunch you can now sprinkle the chopped almonds.

Make sure your guests don’t have nut allergies or you’re doomed.

What you get.

Cals – 291

Protein – 10.65g

Total fat – 18.45g

–Sat fat – 2.5g

Carbs – 19.35g

–Sugar – 17.65

Sodium – 56.5

Note* – These amounts do not include peaches.