Fish important all year round

By Meeghan, 1 April, 2010

The following article has been written by Hayley Dicker who is available by appointment to help you with your individual nutritional needs through one-on-one consultations at Forever Strong Studio.

The role of fish can often be underestimated in our diet. Throughout the lifespan, fish provides us with essential nutritional requirements important for our development, health and well being and reduces our risk of cardiovascular diseases (CVD).

The benefits of fish have been attributed to its rich source of omega 3 long chain polyunsaturated fatty acids (LCPUFA). These are part of a group of fats affectionately labeled ‘the good fats’ and are essential in every diet.

There is sufficient evidence to support the cardio-protective effects of omega 3 LCPUFA.

Some studies show consuming 114g of fresh fish four times per week can reduce the incidence of CVD by 14%. However, eating as little as 20-30g of fresh fish three times per week still has significant benefits and can improve your lipoprotein profile by increasing your good cholesterol as well as reducing your bad cholesterol and triglyceride levels.

An improved lipoprotein profile will help reduce your CVD risk by reducing the likelihood of blood clots. There is also evidence that omega 3 LCPUFA act to stabilize the contractions of the heart, therefore contributing to enhanced heart health.

And if you’re still not convinced fish is an important part of your diet, it also plays a role in brain development, especially in children. And can help with joint aches and pains in older adults, helping to increase mobility and reduce stiffness especially in the knees and shoulders.

To make sure you are benefitting from all that fish has to offer, try to incorporate an 80-120g serving of fish twice every week. Remember that fresh fish is always best. While canned tuna and fish oil tablets may be convenient no-fuss options, fresh fish will provide your body with the best nutritional value and highest absorption of omega 3 LCPUFA.

Article written by Hayley Dicker

Water the super nutrient

By Meeghan, 12 March, 2010

The important role water plays in our health and wellbeing is highlighted when you consider our body is made up of between 55 - 75% water.

We may be able to survive a few weeks without food but without water even for a few hours, we may experience headaches, lethargy and confusion.

Each day most adults will lose between 2.5 - 3 litres of water (more if we are living in hot weather or vigorously exercising) and we need to replace this loss.

We can obtain some of our water requirements from food (think lettuce and watermelon), even from what may appear to be dry and hard foods but the overwhelming majority must be from liquids.

Fresh water is superior to all other liquids because unlike juice and soft drink for example it does not contain kilojoules and has fluoride which is good for the teeth. However milk is important for calcium and tea can be a source of antioxidants which may protect us from heart disease and cancer.

It is recommended you drink six to eight 150ml glasses of water every day but you will need more if you are physically active, living in hot climates or if you are breastfeeding. Another suggestion is consuming 1 litre of water per 25kgs of bodyweight.

Water will maintain the health and integrity of every cell in the body, will regulate body temperature through sweating and will lubricate and cushion joints. If that wasn't enough water acts as a shock absorber inside the eyes and spinal cord and works as a moisturiser to improve the appearance of your skin.

Without water our body is not able to perform most body functions with ease and this places stress on the kidneys. If you are regularly dehydrated you may be at risk of kidney stones or urinary tract infections, and there is some evidence to suggest bladder cancer.

So the message is drink up and if you are drinking mineral water choose low sodium varieties, those that contain less than 30mg per 100ml.

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.

Iron explained

By Meeghan, 10 May, 2009

Iron is an important mineral that is primarily responsible for transporting oxygen in the blood. It is essential for providing the energy in daily life. It is believed that one-third of the world’s population is iron deficient, with menstruating women at greatest risk. However iron is lost not only from blood loss, but through sweat and the shedding of intestinal cells. So at your next check up ask your doctor to test your iron levels and start looking for iron-fortified cereals.

Exercise some portion control

By Meeghan, 10 May, 2009

Cereals, breads, rice, pasta and noodles (particularly wholegrain varieties) provide the body with essential carbohydrates and fibre as well as B vitamins, thiamin, riboflavin and folate. This food group provides fuel for our body but we often over consume and end up with excess fat! For men and women we should have 3-7 serves of bread and cereal per day; how many serves depends on how physically active you are and your current body weight. 1 serve is equivalent to: 2 slices bread, 1 cup cooked rice, pasta, noodles or porridge and ½ cup muesli. See a dietitian to create a healthy eating plan just for you!

Protein supplements

By Meeghan, 10 March, 2009

The amount of protein required by your body is dependent on your diet, weight, goals and level of physical activity. Unfortunately our diet is often not up to scratch and we need a supplement to the diet such as vitamins or herbs or in this case protein. Whey protein is a high quality protein powder from the USA, which is made from cow’s milk in the process of cheese manufacture. If you are wanting to build muscle then talk to me about these products.

To detox or not to detox?

By Meeghan, 10 January, 2009

I’ve never been a big fan of detox diets, as they promise amazing results but are often very rigid and encourage severe restriction. Some even remove whole food groups, which is dangerous, especially for children, older adults and pregnant women. We are naturally very lucky to have an amazing detox system within our own body. Our lungs, kidneys, liver, gastrointestinal tract and immune system regularly remove or neutralise toxic substances hours after we eat them. The key to more energy is to reduce toxic foods like alcohol, cigarettes, coffee, saturated fats and sugary foods. And start eating a more healthy diet with plenty of water and a good balance of fruit, vegetables, low fat dairy food, organic lean meats, whole grains, eggs, nuts and legumes.

Healthy fast food?

By Meeghan, 14 October, 2008

Australians are eating out more than ever and with this in mind we need to be making smarter food choices. When choosing pizza, opt for the thin and crispy bases and steer clear of processed meats high in saturated fat like salami. Healthier meat choices are lean chicken or roast beef. Going out to a Chinese restaurant? Order stir fry dishes with lean meat and vegetables and ask the waiter to go easy on the oil. Don’t order any deep-fried food. What about Thai? Try the steamed fish and satay dishes but avoid fatty coconut milk curries. Eating out is no excuse for falling off the wagon. If you venture into a burger establishment, your best options would be a grilled chicken burger without cheese or a lean beef burger packed with salad. The whopper and quarter pounder are your enemy, as they are laden with excessive kilojoules, sodium and sugar. Don’t be afraid to ask your waiter questions and educate yourself on how food is prepared. It will vary greatly from place to place. And ask if you can make substitutions; grilled vegetables instead of fries and mustard instead of mayo. And whatever you do watch your portion size! It may sound better value but upsizing to super size meals will blow out your kilojoule budget!

Nutritional requirements at all ages

By Meeghan, 7 October, 2008

According to the healthy active Australian government website the nutritional requirements of the human body change at different life stages. Although specific individual dietary advice should always be sought from a qualified dietitian, this information will give you recommendations for healthy people with standardized weight, height and energy requirements. It’s not one size fits all but information does come from a range of reputable sources including The Australian Dietary Guidelines and the Australian Guide to Healthy Eating. Healthy eating doesn’t need to be complicated but it requires a little work. Try keeping a food and exercise diary. It will not only keep you motivated but you will see exactly what you eat and drink and so will your trainer!

Going nuts…

By Meeghan, 25 September, 2008

Most of us will remember the fitness revolution of the ‘80s; in fact we may have even suffered through the low fat and no fat diet craze of the times. However solid research now maintains not all fat is bad for your health or your waistline. The fat found in raw tree nuts, for example can boost your mood and energy and eating nuts can be good for your heart and can fend off cancer. It is recommended you eat a small handful of nuts three to five times a week for optimal health benefits (a small handful is 30g). Tree nuts to add to your diet include almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nuts are also packed with essential nutrients, vitamin E and fibre. Tips:

• Sprinkle almonds or cashews through a stir fry.
• Crumble pecans or walnuts into a yoghurt and serve with fruit.
• Crumble macadamias or pistachios onto grilled fish.
• Add roasted pine nuts to your favourite pasta dish.
• Make a delicious pesto by blending pistachios or macadamias with fresh herbs, parmesan and a splash of olive oil.
• Or just eat them raw for a mid afternoon pick me up!