10

Aug

The FAST 5:2 Diet

fast dietWhat is the “Fast Diet”, it is also known as the 5:2 intermittent fasting diet, where by for 2 days out of the week you reduce the amount of calories you consume  and eat normally for the other 5 days. So the guidelines for following the fast diet are to reduce your calories by a ¼ of your regular intake, so 500 calories for women and 600 calories for men. This plan therefore needs you to consume on the other days of the week 2000 calories for the women and 2400 calories for the men, and not to overeat on these days if you wish to achieve weight loss.

The reason people are talking about this diet plan is due to the simplicity of it. You just reduce your daily calories for 2 non-consecutive days of the week. Then resume with “normal” eating again. There’s no fancy meal plan to try to follow, get bored of or is too complicated to adhere to. There are meal plans available for those who like the details; however you can prepare your own meals as long as you stick to the appropriate calorie limit. You can decide how to consume your daily calories on a fast day, all the various studies adopted different approaches, you can choose one big meal at lunchtime or 2 meals around breakfast and dinner or several smaller meals throughout the day, as long as it amounts to 500 or 600 calories for women and men respectively.

The basic principle to follow for foods to eat on a fast day should be high in protein and fibre, like fish, meats and vegetables. The main foods to avoid include refined carbohydrates (anything rich in sugar or flour), like pasta, rice, potatoes, sweets, cakes, biscuits, etc. The best drinks to consume is water, tea/coffee with no milk (low or no calorie drinks are best). Also safest to avoid alcohol due to the calories they contain and the effect it has on your insulin levels.

This diet not only claims to help you to achieve weight loss, but other health benefits like, improved blood pressure and cholesterol levels, and reduced insulin sensitivity levels. There are people who are not advised to partake in this diet due to numerous reasons, those people may be underweight people, children, pregnant or breastfeeding women, diabetics, people recovering from surgery, people who have an eating disorder or people who just aren’t feeling well. People may be concerned about what they have heard about ‘starvation mode’ and that this fast diet may cause this to their body. Rest assured that ‘starvation mode’ only occurs after weeks of extreme caloric deprivation, not after one day of low caloric eating.

In reference to exercise and whether it is safe to do while following the fast diet, it is entirely up to you. If you feel you have the energy to exercise then feel free to slog it out at the gym. However, be mindful of not training too hard with endurance activities.

Once you have reached you goal weight (if weight loss is what you aimed to achieve) it is recommended that you continue at least one fast day a week. There are many more details, inspirational stories and research around this new phenomenon that is taking the world by storm through the website http://thefastdiet.co.uk/ or through their books ‘The Fast Diet’ and the corresponding  recipe book. Once you embrace the idea of intermittent fasting you will discover that your preferences towards food change, you have greater control over your cravings in between meals and that fear of hunger no longer dominates you.

31

May

Can You Handle The Heat?

Who’d have thought that Chillies are not only packing some serious heat in each bite, but have an impressive list of health benefits that are being experienced by many people today. A little history, Chillies are native to Central America and was introduced to the rest of the world in the 16th & 17th centuries. There are more than 200 varieties of Chillies available worldwide and they come in different colours (red, green, orange, yellow and black), and varying degrees of hotness. The heat you experience when you eat a Chilli comes from the seeds (so remove them if you can’t handle the heat) and the more mature the Chillies (red in colour) the hotter they are. Chillies are an excellent source of vitamin A, B, C &E and also contain the minerals copper, manganese, folate and potassium to name a few. It is also believed that Chillies contain more vitamin C than oranges (but who’s going to eat 100g of Chillies versus 100g of oranges to get that benefit?) The main active ingredient in Chillies is called capsaicin and is a powerful antioxidant.

The list is endless to name the benefits they contain; high levels of antioxidants, great source of vitamins and minerals, antibiotic properties, analgesic effects (acts as a natural pain killer), can lower blood sugar levels, improve heart health and blood circulation, stimulate the digestive system, clear lung and sinus congestions, relieve migraines and headaches, reduce inflammation from arthritis or joint pain and increase your metabolism and fat burning capacity. From this list of benefits it is easy to see why people are beginning to eat more Chillies through their meals and feel better and healthier.

The best way to start to eat Chillies and reap the benefits they have to offer is to slowly introduce them into your diet. This can be done through slowly adding small amounts of chopped Chillies into your favourite pasta sauce, or Asian style curry or stir fry, into soups or even casseroles. If you ever consume too many Chillies and your mouth is burning, which can happen until you build up a tolerance to them, you can have some milk or natural yoghurt to help alleviate the burning sensation you will experience.

Overall, the humble little Chilli has more to offer than just an intense hit of heat, it has many health benefits for your heart, lungs, joints, metabolism and overall all wellbeing. So if you haven’t already, start eating a little Chilli with your meals, it will be worth it.

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2

May

Unclogging The Confusion on Cholesterol

CholesterolCholesterol is sometimes thought to be an evil thing and completely eliminated from our body. It is actually an essential type of fat present in our body and is used for many things including structure and membranes of cells, hormone production and various other functions. Our body produces enough cholesterol for all of these processes and doesn’t necessarily need any more from our diet to assist in these functions.

As you know certain foods which we consume are high in saturated fats and cholesterol, if we consume too much of these foods through our diet this can cause excess cholesterol to be present floating around the blood system and consequently blocking the artery walls and causing heart disease. Our body is good at removing excess cholesterol from our blood stream via the liver. The main concern for excess cholesterol in our body is overtime it can lead to heart disease

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14

Mar

Diabetes: The Short And Sweet Of It

Jelly BeansAround 4% of the Australian population are diagnosed with Diabetes, of these 3 out of 5 people have other cardiovascular concerns and half of these people are overweight or obese.  There are many people at risk of developing Diabetes or may have Diabetes and be unaware of it. 

These statistics may seem scary, but the prevalence of Diabetes is on the rise and most of the time good eating and exercise can help reduce the risk factors and keep your blood sugar levels under control. 

When diagnosed with Diabetes, people tend to think that it is going to be the end of the world; that they have to avoid sugars entirely, cut out carbohydrates, or eat special diabetic food. This is not the case, you can eat the same foods as everyone else in your family, and the only recommendation is to monitor your carbohydrate intake, as these foods are what increase your blood sugar levels. Most research will suggest consuming low GI foods.  The reason behind this is that they are digested by your body slowly and therefore elevate your blood sugar levels slowly, which is better than consuming foods which sharply increase your blood sugar levels. The other benefits of low GI foods are that they keep you feeling fuller for longer, and may help you to manage or lose weight. 

It is also important for diabetics to eat regular meals and not skip any meals (especially breakfast). Your body easily regulates your blood sugar levels when you are consuming your meals at regular times throughout the day and that they are of the same caloric value. It is very important to not skip any meals, as this also doesn’t assist your body to maintain its blood sugar levels, or eating bigger meals some days and less on other days (try to consume the same calories on a daily basis).  

Keeping a food diary in the beginning can help people understand what they are eating where to make changes and how to swap certain foods for more healthier/appropriate choices.  Research has suggested that for those people who keep a food diary they are more likely to lose weight and maintain this weight loss. The main foods that you need to be aware of due to their effect on your blood sugar levels are those highly refined carbohydrates. Listed below are a few examples; swap white rice for brown rice, white potatoes for sweet potatoes, pasta for wholemeal pasta, white bread for wholegrain/wholemeal breads, sugary breakfast cereals for high fibre cereals and croissants and pastries for bran muffins. All of the foods listed as an alternative are high in fibre, low GI and won’t rapidly spike your blood sugar levels. Artificial sweeteners can be added to your diet in place of sugars, without adding excess calories, however be aware of the recent research around on the detriments these products can cause. 

Another important thing to remember, is it’s not just the food you put into your body that can elevate your blood sugar levels, it’s also the beverages, more importantly, alcohol. People will tend to forget but wine and beer contain carbohydrates (sugars) and also some cocktails (with fruit juices). All of these need to be consumed in moderation and being a diabetic you will need to closely monitor your blood sugar levels when drinking alcohol. 

Exercise should not be overlooking when devising an action plan to manage your diabetes in as natural a way as possible. For those diabetics/pre-diabetics exercise is important in weight loss and maintaining weight loss and is also thought to help improve your body’s insulin sensitivity. Slow exercise may be all that you need in the beginning, to get moving again and help you feeling good. 

For diabetics in our society today, it is not that hard to make a few changes to the way you eat to help you live comfortably with the condition. There are many great websites out there that offer advice http://www.ndss.com.au/ or http://www.diabetesaustralia.com.au/ and are a constant source of information and support. Also Australian chef Michael Moore has some great insights into the topic and has some great cookbooks and recipe ideas for people living with diabetes. 

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11

Jan

Going Mad For Dairy

Cow

Dairy foods are one of the five major food groups we need to consume on a daily basis and they provide many essential health benefits to help your body run effectively. 

The major nutrient found in dairy products is calcium, as well as potassium, phosphorus, proteins, vitamin D, A, B12, niacin, zinc and magnesium. These nutrients help benefit your body in many ways. They assist in weight loss or maintaining a healthy weight, sustaining healthy bones and preventing osteoporosis, lowering the risk of hypertension, kidney stones and heart disease, building and maintaining healthy muscles and even the prevention of some cancers. 

The recommended daily requirement of dairy products for Australian adults is 3 serves. A serve can be 250ml of milk (full cream or non-fat), 200g of yoghurts or 40g of cheese (preferably low fat). Most of the research conducted suggests that low-fat dairy options are the best due to the amounts of saturated fats animal products can contain and the lower caloric value low-fat alternatives have. 

The most important point we are constantly told when we are growing up is to drink milk for strong, healthy bones. This is important because obtaining calcium via foods, as opposed to supplements, is better absorbed by the body. Also if your body does not get enough calcium via your diet, it “steals” it from your bones to maintain adequate levels in your bloodstream. Over time this can lead to the onset of osteoporosis and other possible bone diseases. 

Recently, in society, more people are diagnosed as being lactose intolerant or allergic to dairy products every day. Lactose intolerance means your body no longer produces the enzyme necessary to digest the sugars founds in milk, called lactose. The symptoms associated with intolerances are diarrhea, gastrointestinal distress and flatulence. Allergies however, are incurable and can cause more severe symptoms such as respiratory distress, digestive problems and skin disorders. For those people there are alternative sources of calcium and vitamin D that can be consumed in order to meet their daily requirements, including soya-based milks, spinach, broccoli and some bread. 

Overall, dairy products are back in fashion. They are a great way to keep your calories within the recommended daily limit and obtain essential nutrients your body needs to function. So make sure you have your 3 serves a day to ensure you are maintaining a healthy and balanced diet. 

 

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11

Dec

DASH: The Diet To Lower Your Blood Pressure

What is the DASH diet? Well it literally stands for Dietary Approaches to Stop Hypertension. This diet is a low salt/sodium diet designed for those people who have high blood pressure, as a natural way to lower it. It has since been proven as an effective way to lower blood pressure as well as cholesterol, heart disease, stroke incidence, diabetes, kidney disease and to assist in weight loss. The main reason people are raving about this eating plan is that it provides you with an easy-to-follow-plan that relies on mainly fruits, vegetables and proteins, all fresh and wholesome foods. It is ideal for the entire family (adjusting the portions appropriately for those individuals who are wanting to lose weight).  So as well as being low in sodium, which is a huge factor to lowering blood pressure, this diet is high in fibre, low in fat and rich in important minerals such as potassium, calcium and magnesium. 

The main point of this diet is the sodium or salt content. Almost 30% of Australian adults have been diagnosed with high blood pressure and changing their dietary habits can help to lower their blood pressure. Although many Australians have stopped adding excess salt to their meals, they are still over-consuming processed foods, packaged foods and restaurant foods, all containing a high salt content. The current recommendation for daily sodium consumption for a healthy individual with no health concerns is 2300mg/day. Those with hypertension or other heart-related health problems should be aiming for a figure of 1500mg/day. The only way to achieve these values in your everyday eating is to consume fresh, wholesome foods in your diet. The less processed the better and this is what the DASH diet is based on. 

The DASH diet action plan is a comprehensive book you can purchase which contains all the info and recipes for a 28 day meal plan, with varying calorie levels to cater for different people. It also provides you with information about how to eat out, how to read food labels, making good food choices and staying on track with your goals. The key feature of the book is being able to provide for you a high fibre, low calorie, well balanced meal of appropriate portions to help you achieve successful weight loss and lowering blood pressure levels. On a 2000 calorie diet you should be aiming to consume 7-8 serves of grains, 4-5 serves of fruits, 4-5 serves of vegetables, 2-3 serves of low-fat dairy, 2 serves of lean meat/poultry/fish, 4-5 serves weekly of nuts/seeds/legumes and very minimal fats or sweets. 

Alongside with these amazing results this diet has achieved for high blood pressure patients, it has also shown to assist in weight loss. If you have any weight concerns or have high blood pressure please talk to your Doctor and look at adopting an easy and healthy approach to your eating. 

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