Be sunsmart this Summer
By Meeghan, 4 December, 2009
It's a catch 22; while too much sun exposure can increase the risk of skin cancer, too little sun exposure can increase the risk of Vitamin D deficiency.
Did you know more Australians die from skin cancer every year than our combined national road toll? We have one of the highest rates of skin cancer in the world with more than 1700 people dieing from skin cancer in Australia each year.
Even on a day like today with a maximum forecast of only 21 degrees, the UV levels are very high. In fact from September to late April the levels of UV radiation in Australia are enough to damage your skin and eyes.
Here's a few tips for sun protection;
Slip on sun-protective clothing.
Slop on SPF30+ broad spectrum, water resistant sunscreen. Put sunscreen on 20 minutes before you go outside and every two hours afterwards.
Slap on a hat - that protects your face, head, neck and ears.
Seek shade.
Slide on some sunglasses - but make sure they meet Australian Standards.
Vitamin D however, plays an essential role in helping the body to absorb calcium, which develops and maintains healthy bones, muscles and teeth.
The catch is the best source of vitamin D comes from ultraviolet (UV) radiation from the sun. Although there are small amounts of vitamin D in food such as eggs, fish and Vitamin D rich milk, this is usually not enough to maintain the levels our bodies need.
So from September to April – just a few minutes of UV exposure to the face, arms and hands should be enough for most people to maintain adequate vitamin D levels but from May to August – two to three hours of sunlight exposure may be necessary over the week!
If you think you may be at risk of vitamin D deficiency you should see your Doctor as a simple blood test can assess your risk.
*People with very dark skin may need three to four times more sun exposure time than people with fair skin to achieve sufficient levels of vitamin D. This is because the pigments in dark skin reduce the effects of UV radiation in the production of vitamin D.
*Solariums are not recommended as a way to treat vitamin D deficiency as they have been linked to causing skin cancer.
Moderate activity?
By Meeghan, 6 October, 2009
Both the Australian physical activity guidelines and the American College of Sports Medicine guidelines recommend 'moderate' intense physical activity on most days of the week.
A significant issue with these current physical activity recommendations (no it's not the fact that almost 50% of Australians are not following them) is use of the word 'moderate', which means different things to different people.
A study was recently published in the American Journal of Preventative Medicine which attempts to translate these physical activity recommendations into a pedometer-based step goal and here's what they found.
To maintain a 'moderate' level of physical activity men and women are required to walk between 92 - 115 steps a minute; this is a brisk pace you might walk when running late for an important meeting with your personal trainer!
Aim for a brisk 3,000 step walk in 30 minutes or three 10-minute walks of 1,000 steps a day to ensure you are meeting the basic recommendations for good health and invest in an accurate pedometer; Choice recommends the Yamax Digiwalker SW-701 which is widely available in Australia.
Walktober 2009
By Meeghan, 6 October, 2009
Walktober, a community walking event was created four years ago by Kinect Australia in collaboration with VicHealth to motivate and support people to walk for fun and health. In 2008 over 90,000 people participated in Walktober in Victoria.
This year Forever Strong Fitness will be participating in Walktober by launching our very own free Heart Foundation walking group at 8.30am on Tuesday October 6th.
If you haven’t already done so now is your last chance to register for this event and receive a free “health pack” from the Heart Foundation which includes goodies such as a pedometer, socks and massage oil.
Preventative health task force report
By Meeghan, 9 September, 2009
In an effort to get people healthy the Australian Government established a preventative health taskforce in early 2008. The role of the taskforce is to provide evidence-based advice to the government on preventative health strategies directly related to chronic disease caused by obesity, tobacco and the excessive consumption of alcohol.
Earlier this month the long awaited taskforce report, Australia: the healthiest country by 2020, was released with a number of interesting recommendations. Proposals include increasing the cost of cigarettes to $20 a pack in a bid to slash smoking, requiring restaurants to state the number of kilojoules in dishes on their menus and calls for tax incentives for people who use public transport or buy gym memberships. The catch being taxpayers need to produce 'attendance records' to show they have actually worked out!
While Treasurer Wayne Swan was quick to point out these recommendations are "simply a report", Nicola Roxon, Minister for Health and Ageing believes the key to a sustainable Australian health system lies in the preventation of illness and chronic disease. She directly challenges and encourages us as a community to respond to these recommendations and provide our own input. As the minister puts it in her foreword, the ball is now in your court!
Find out more about the Preventative Health Taskforce.
Going bananas smoothie
By Meeghan, 9 September, 2009
Leading a hectic life and finding it hard to squeeze in breakfast? Try my banana smoothie recipe which will serve one very hungry person or two people for a healthy snack alternative.
In a blender combine 1 cup of low fat milk, 1 ripe banana, one third of a cup of oats, 1 tablespoon oatbran and 100g low fat blueberry yoghurt.
Blend all the ingredients to a smooth consistency and enjoy!
The ABC’s of lifestyle change
By Meeghan, 27 August, 2009
While most of us wouldn't dream of renovating a house without a comprehensive set of plans, we often set about building a new healthy lifestyle with wild abandon. However if we could apply what we know about building and renovating to the work we do on our temple, our body and mind that is, our chances for success would be much improved. This article looks at the building blocks of successful lifestyle change, the ABC's.
A rock solid foundation upon which you build your new lifestyle is critical and it's called ATTITUDE. We've all heard people talk about it, perhaps they have even been talking about you. "She has such a good attitude" or "she has a really bad attitude". But what is it? Attitude is simply a manner of behaviour, your behaviour! You may have learnt some of your behaviour from family or friends but if you lean towards feeling the glass is half empty, we have some work to do.
The good news is we can change our attitude! A positive self affirming attitude doesn't just happen, you need to work at it...daily! Here's an example. Next time you wake up and don't feel like going to work try saying out loud six times, "There's nothing I'd rather be doing than going to work this morning". Go on sceptics, give it a go! You'll be surprised; even the positive suggestion will make you feel better!
Our next building block is BELIEF. Sometimes when we begin an ambitious project it can appear insurmountable. Rather than look too far ahead to the future, think how a house is built. One brick at a time! Building a house or changing the way we live often takes longer than we expect because often our expectations are unrealistic. And along the way we don't anticipate the many obstacles we will encounter. Do we give up? No, because things worth having take time and effort! Confidence may ebb and flow but belief is the deep seated feeling which assists you in finding a way around the obstacles at all costs in order to achieve your goals.
But what of having a rock solid attitude and a strong belief if you don't do the work consistently? CONSISTENCY means constantly keeping to the same principles even when things get tough. Let's imagine we are building our dream home and our builder suggests we cut a few corners here and there to save money or some badly needed time? It's tempting but you can't cut corners when building a house or it will fall down. And if you want to achieve positive lifestyle change consistency is the key. You MUST put in the work and often!
So attitude, belief and consistency are the building blocks of lifestyle change. You will also need to call on your project manager, your Personal Trainer to support you. Your Personal Trainer will assist you in finding ways around obstacles and help you to get everything back on track should it threaten to run over budget or over time. It won't be easy but making a lifestyle change may be the best and most rewarding project you've ever worked on!
Dietitian Robert Haala
By Meeghan, 10 June, 2009
Robert Haala is a Mount Waverley based dietitian offering personalised and realistic dietary advice and guidance. In late May I met with Rob to discuss what he does and how his expertise in nutrition could benefit my personal training clients. Rob is a member of Accredited Practising Dietitians (APDs) who are recognised professionals with the qualifications and skills to provide expert nutrition and dietary advice. APDs also have clinical training to modify diets to treat conditions such as diabetes and obesity. APDs can help you by assessing your nutritional needs, developing personalised eating plans and providing information on healthy eating and food labels. As a personal trainer I offer general ideas but for expert nutritional advice I can recommend dietitian Rob Haala.
Quick management lesson
By Meeghan, 10 June, 2009
An eagle was sitting on a tree resting, doing nothing. A small rabbit saw the eagle and asked him, 'Can I also sit like you and do nothing? The eagle answered: 'Sure, why not.' So, the rabbit sat on the ground below the eagle and rested. All of a sudden, a fox appeared, jumped on rabbit and ate it. Moral of the story: To be sitting and doing nothing, you must be sitting very, very high up.
Crushed sweet potato
By Meeghan, 9 June, 2009
Sweet potato is a root vegetable which is only distantly related to the potato. It is a very healthy vegetable; an excellent source of Vitamin A, a very good source of Vitamin C and a good source of dietary fibre, Vitamin B6 and iron. It also has significant antioxidant properties.
Recipe sourced from Stephanie Alexander—The Cooks Companion. Bake a whole sweet potato at 180°C until tender, then split it open and scoop out the flesh. Crush roughly with a little butter and add lime juice and freshly chopped coriander leaves to taste. Season and serve with grilled fish and broccoli.
Enhanced Primary Care Plans
By Meeghan, 7 June, 2009
Patients with chronic or complex health care needs such as asthma, arthritis, diabetes or musculoskeletal conditions may be eligible to access allied health services with significant rebates from Medicare. Patients can access up to five visits a year to health professionals such as dietitians, physiotherapists and podiatrists at a fraction of the cost referred by a GP under an EPC plan. Talk to your GP as soon as possible to check your eligibility for this program.
