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Guest post by Simon Hill founder of Plant Proof.

Are you plant-based or considering the switch but worried about where you’ll get enough protein? You’re not alone: protein is often cited as the main concern for people who eliminate or reduce meat from their diet – yet overwhelming scientific research has proven there is little reason to be concerned. In fact, a well-balanced plant-based diet with an adequate calorie intake can provide more than enough protein for both casual gym goers and elite athletes.

Before we jump into the best sources of protein on a plant-based diet, it’s useful to briefly touch on how much protein we actually need for performance results and optimal health.

The Australian Government’s Nutrient Reference Values indicate that the Recommended Daily Intake (RDI) for an average person is 0.84 grams of protein per kg for men and 0.75 grams per kg for women[1]. For example, a woman who weighs 65kg should aim for 49g of protein each day. For those who are particularly active and regularly engage in resistance training, this figure goes up to 1.3-1.8 grams of protein per kg (if the individual is in calorie maintenance or surplus) and between 1.8-2.2 grams of protein per kg if in a calorie deficit as the extra protein may help maintain muscle mass during a weight loss phase.

Now, what are the best foods to get protein from on a plant-based diet?

My favourite sources of protein are beans, tempeh, tofu, lentils and quinoa, but almonds, hemp seeds, peanuts, hummus and pulse pasta all provide plenty of protein per serving. Not only are these all these foods able to supply us with adequate protein, their benefits extend far past their protein content: plant foods are generally packed with dietary fibre, non-heme iron and unsaturated fats whilst being free from cholesterol and low in saturated fat, which are both typically abundant in animal protein and have been shown to increase cardiovascular disease risk [2]. It’s also worth noting that the majority of plant foods such as vegetables or fruits also contain some protein, which may not seem like much in itself, but over the course of a whole day they can definitely add up.

While it is preferable to source protein from food, for a convenient protein boost without many additional calories, plant-based protein powder can be a good idea especially for those who are particularly active. To ensure a complete amino acid profile, opt for a vegan protein powder that blends different varieties of plant protein such as pea, rice and hemp. Not only have these been shown to be as effective as whey powder when it comes to muscle synthesis, but they are also generally much easier on the stomach. My advice would be to make sure the product is organic, as conventional protein powders can often be laced with synthetic fillers and heavy metals.

Above all, try not to stress the protein too much: the truth is protein deficiency is extremely rare, and in fact, most individuals on a standard western diet are consuming too much of it. This is problematic because when consumed in excess, protein is either stored in fat or it is excreted, causing a significant strain on our liver. The bottom line is that a well-balanced plant-based diet rich in legumes, nuts, grains, seeds and vegetables can easily supply the body with enough high-quality protein.

Plant Proof, a resource for a strong, lean and conscious plant based and vegan lifestyle. Founder Simon Hill, shares his personal experience with living plant-based and his wealth of knowledge on staying healthy.

You will find on the Plant Proof blog, an abundance of nourishing recipes and the Plant Proof Podcast. This podcast has inspired, impacted and reached millions of people. During this series he speaks to like-minded people about common fears among men and women transitioning from animal foods eg: “Will l get enough protein?” and “How do you get Iron?”.

Simon also joins a number of health and fitness experts hand-picked by Chris Hemsworth for the latest wellness app Centr. where he shares a number of healthy recipes to help you develop a healthier body and lead a happier, more balanced life.

References:

[1]    Vipercore-. Protein | Nutrient Reference Values n.d. https://www.nrv.gov.au/nutrients/protein (accessed February 22, 2019).

[2]    Briggs MA, Petersen KS, Kris-Etherton PM. Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk. Healthc Pap 2017;5. doi:10.3390/healthcare5020029.

The post How do I find protein on a plant-based diet? appeared first on Fitness In The City.

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Fitness In The City by Fitness In The City - 1M ago

As you may have seen I’ve recently moved back to Sydney (cue immediate hectic work / life / balance) and I’m not the only one. You see there’s a new kid on the block, and someone I think you’ll also love.

Her name is Eimele and she’s everything you want in a friend. Someone who has you’re back in this modern world. Someone to take to yoga with, meet after a busy day at work. Who’s always there to help you make better decisions, especially when you’re busy. She even on hand to provide you with nutritionally dense meals that are conveniently packed in individual complete meal portions.

And she can be you’re new bestie too.

Ok so she’s not exactly a person per say BUT what she is may be even more helpful (and delicious) – a new product range made from Australian organic wholefoods and ingredients including porridge, soups and snack bars are plant-based, sustainable.

I was lucky enough to be introduced to the range, the creators and team of experts and I’m so glad I did. You see I had a preconceived idea of powdered soups. Memories of staying at my nanas house and having cups of tomato soup came rushing back… but, Eimele is worlds apart from that. There’s nothing processed, no additives or unnecessary calories. In fact, they have been formulated to assist you in your weight loss journey if that’s what you need, or as a beautiful base to them add more goodies too – such as seeds and nuts to the porridge, or additional protein or spices to the soups. Trust me, they are just yum.

Their approach to healthy weight loss is holistic and encompasses not only nutrition but other important themes such as mental health & self-worth, mindfulness, exercise and healthy cooking – all of which their expert ambassadors are extremely passionate about.

Formulated by Simon Hill (aka Plant Proof) and recipes designed by the divine Jacqueline Alwill from Brown Paper Bag Nutrition I knew I was in safe hands.

The details:

  • These delicious meals on-the-go have been formulated by a expert team of medical and nutritional experts to ensure the products are rich in protein and fibre while providing you with the key 16 nutrients and vitamins you need to thrive.
  • They support Aussie farmers, are plant-based, sustainably sourced and use whole food organic ingredients.
  • No Artificial Additives: No artificial flavour. No artificial sweeteners. No artificial colours. Non-GMO. No emulsifiers. No dairy. No lactose.
  • Eimele does not advocate for removing a macronutrient such as unrefined carbohydrates from your diet. Our meal plans are designed with grains, fibre, protein and unrefined carbohydrates so that eating healthy is a sustainable process.
  • Complete Nutrition At Every Meal: 16 Essential Nutrients in every meal. High in protein, fIbre with key vitamins and minerals to nourish the body.

Why am I such a fan girl? Well one of the first things I neglect when I’m running around busy is food, and as someone who knows better skipping food and replacing it with coffee is a recipe for disaster. Having a handy shake in my handbag, snack bar (the acai is my fave)  or soup is going to my new safety blanket, and then when I have  10 minutes extra at home I can get a little creative and use them a s a base. Keen to try? Be sure to keep an eye on my insta we’re Ill share more, and also their insta for recipe ideas.

Enjoy!

The post Meet your new bestie: Eimele appeared first on Fitness In The City.

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Eloise Wellings, a two-time Olympian, philanthropist and mum extraordinaire is not only a professional athlete – she also juggles motherhood, being an ambassador for Ubiquinol and a founding director of her charity Love Mercy. Continue reading to discover how Eloise preserves her energy levels and makes the most out of every busy day…

Tip 1: Sleep

In order to stay on top of her energy levels Eloise really values her sleep. She knows how vital it is to get enough sleep – especially with her gruelling training schedule. Eloise says she aims to get at least 8 hours of sleep each night, adding “It’s important for me to go to bed at a reasonable time – I aim to be in bed by 9:30, so I can get up early enough to train in the morning before I get my daughter ready for school.”

Tip 2: Diet

Following a clean diet doesn’t just mean following a strict routine for Eloise. “I aim to eat the right ‘types’ of food” says Eloise, “Everything I eat serves a purpose” she added. She aims to include iron-rich foods to fuel both her brain and her body, as well as eating lean meats and wholegrains. As well as this, she tries to include as many B-vitamins as possible and complex carbs such as brown rice or sweet potato.

Tip 3: Supplements

As well as maintaining a healthy and balanced diet, Eloise also takes two supplements. Firstly, she takes a Magnesium supplement which helps to relax her muscles and manages muscle fatigue and cramps.[i] She also takes a Ubiquinol supplement. Ubiquinol is the active form of CoQ10 (CoenzymeQ10) and assists with both inflation and maintaining energy levels.[ii] 

Tip 4: Exercise

“I usually try to fit 3 training sessions in each day, depending on what events I have coming up” explained Eloise. “The endorphins I get from exercising make me feel amazing, I really notice a change in my mood and energy levels” Eloise said, ‘I feel quite sluggish when I don’t train’, she added. Eloise suggested that everyone should aim to fit in at least half an hour of exercise each day. “Even if it is just a brisk walk to and from the bus stop, or lunch time walk around the block – it’ll make you feel so much better and far more energised” said Eloise.

Tip 5: Hydration

“I aim to drink at least eight cups of water a day” said Eloise. She expressed how important she believes it is to drink as much water as possible. “Try to keep a water bottle with you all the time; in the car, on your desk and especially when you’re exercising.”

[i] https://www.nps.org.au/news/magnesium-a-treatment-for-leg-cramps

[ii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5268485/

The post 5 Energy Boosting Tips from Olympian & Mum Eloise Wellings appeared first on Fitness In The City.

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If you’re like most women, you’ve already noticed that significant change is in the air this year as far as beauty trends go. So far, the main emerging theme we’ve seen is a focus on fully fledged glamor combined with a no-nonsense, scientific approach to looking good. Consumers want personalized strategies, products produced using sustainable ingredients and practices, and the convenience of customized choices.

Following are just seven of the cosmetic beauty trends you can expect to see this year. Locally Produced Artisan Products

The trend in the food and beverage industry toward locally sourced, artisan products has trickled down to the beauty business. Younger consumers are turning away from the iconic big brands that their mothers and grandmothers preferred and opting instead for independent brands produced with care in limited quantities. They’ve also changed the way in which cosmetics are purchased. Instead of heading to the nearest department store when the time comes to make beauty-related purchases, they’re shopping online and enjoying an almost unlimited selection of products.

Accessible Injectables

Lunchtime procedures performed in an aesthetician’s office are poised to rise even higher this year on the popularity scale among modern beauty consumers. They’re convenient, relatively inexpensive, produce almost immediate results, and don’t come with any downtime. Accessible injectable treatments include BOTOX®, Juvederm®, and fillers such as elastin and collagen. These treatments are designed to minimize the appearance of fine lines, wrinkles, and dark spots caused by acne scarring. Injectable treatments that destroy pockets of facial fat have recently become available as well.

The Perfectly Polished Look

The natural look has long been a classic, but recent trends are moving toward a more polished appearance that takes natural up several notches. Think vivid eyeshadow shades against skin rendered flawless by thickly pigmented foundation, bold eyeliner in shades such as violet and bronze, and lipstick colors that take their inspiration from fresh spring flowers. You’ll also see a move toward monochromatic makeup in which all products are varying shades of a neutral base color. For instance, you’ll see beige foundations paired with tawny lip colors and glossy brown mascaras, eyeshadows, and eyeliners. Pink-based foundations work well with rosy lips and cheeks and you can pair foundation with cools tones with subtle blues and violets.

Sparkle and Shine

Sparkle and shine is everywhere this year. You’ll see it in makeup, hair, accessories, and clothing. Examples include strands of silver beads, crystals, and pearls braided into long hair, mesh headpieces studded with Swarovski crystals, and twinkly stones illuminating clothing, bags, scarves, and shoes.

Streamlining and Sustainability

Today’s consumer wants a more streamlined approach to skin care, so expect to see an increase in products that contain multiple benefits. For instance, instead of a multilayered approach to nighttime skin care, you’ll be applying one product that does it all.

Consumer preferences are also moving toward sustainable ingredients and packaging. You’ll see an increase in packaging made with recyclable materials as well as products produced using renewable materials. The popularity of cruelty-free products is expected to continue to grow this year as well.

Curly Bangs

Curly bangs haven’t really been around since the 1980s, but Netflix smash hit “Russian Doll” has sparked new interest in the style. Not everyone can pull it off, but it’s a beautiful look for those who can. This year’s hairstyle trends are also shifting away from long hair and back toward shorter, blunter bobs that are a bit asymmetrical. The overall messy look that’s dominated hairstyles for several years is giving way to all things sleek and polished. There’s an interesting twist, however — we’ve seen several nods to the iconic 1970s shag on runways and in haute couture media in recent weeks.

Body Contouring

Body contouring procedures such as liposuction will continue to be in demand in 2019. Liposuction got off to a rather rocky start when it first arrived on the mainstream cosmetic surgery scene in the early 1980s, but advances in technology have resulted in a substantial decrease in complications and a corresponding increase in consumer satisfaction. The procedure is now performed using local anesthesia instead of general anesthesia, and patients are experiencing far less discomfort and downtime than their counterparts of the past.

CoolSculpting® is another body contouring technique that’s going to become increasingly popular in coming years. It’s a noninvasive treatment that essentially freezes fat cells and causes them to die off.

Above all, 2019 is the year of the individual. Makeup, beauty treatments, and cosmetic surgery options are all being customized to allow consumers to let their best selves shine.

The post 7 Cosmetic Beauty Trends You Can Expect to See in 2019 appeared first on Fitness In The City.

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Back pain comes and goes, but when it does show up uninvited, we quickly remember how painful it is. We usually remember our favorite curse words around the same time as back pain showing up. Coincidence? Certainly not. Yet, the pain of back pain is not the only issue. It suddenly disables us from being to carry out everyday tasks and live our regular lives. Whether that’s working with our hands or weaving between pedestrians on our way to the office in the CBD.

When younger people get a bout of back pain, they usually brush over the issue and wait out the few days before things return to normal – which normally does happen. However, if you have no underlying medical issue and you do experience back pain every now and then, you may want to try and evaluate why you are getting it. Even though it may be a temporary problem for you now, experiencing back pain at a young age can be significant over the long term. Moreover, not preventing it from reoccurring can cause much worse issues as you age.

So, young millennials scrolling through social media with cave-man-like posture and professionals planted over there in your office chair – listen up. Let’s find out the real cause of your back pain before it gets worse.

1. Technology

We may have given this one away early and you probably already knew that technology is causing a sedentary lifestyle. However, you may not be aware of the best techniques and methods to reduce technology’s ability to cause you bad posture. Here are two of the best ones:

Put your smartphone in black and white – we are developing upper back pain and neck pain through too much use of our smartphones. One great way of using your smartphone less is by making it boring. And one way to do that is by making it black and white. Humans like colour and when we take that away we become less interested quickly. Try it for yourself.

Work standing up – many office dwellers often believe they cannot rid themselves of inevitable back pain because they have to work sat at a desk all day. This certainly is not the case if they worked standing up using a purpose-specific raised desk or crafted their own standing desk in another way. Just remember that too much standing can also give you back pain, so mix it up.

2. Consider Your Mattress

Many people confuse firmness for support when choosing a mattress. If you think your mattress cannot be causing you back pain because you prefer and own a firmer mattress then think again. By all means, some firm mattresses are super supportive, but it is not that which you need to look out for when buying a quality mattress. Instead, get lumbar support from mattresses that offer memory foam technology or specific supportive aspects. If you want even more support, you may want to consider a magnetic mattress topper. These offer magnetic therapy while you sleep to reduce back pain and improve blood circulation.

3. Exercise

Exercise may also cause aches and pains but in very different ways. First of all, you may not be exercising enough. This is common and can cause unwanted tightness in muscles and gradually reduce your flexibility. If this sounds like you, try getting active more and maybe take up yoga or pilates.

On the other hand, you may be exercising too much or using the wrong form to execute certain exercises. If you exercise a lot and have been unable to identify the reason for your back pain then this may be it. It is most common when people are new to weightlifting. On many occasions, it is not caused during the exercises but when moving weights around and placing them back on their racks with the wrong techniques. Be safe in the gym.

4. The Wrong Footwear

This one might sound odd but if you spend a lot of your time on your feet or stand in one place for long durations, then your footwear may be the issue. Many people believe that back pain is caused at the point of pain. However, this is not always the case. Some lower back pain is caused by problems at joints below the waistline including the hips, knees, and ankles. Due to the stability of these joints potentially causing back pain, you may need to look at how supportive your footwear is. If you wear flimsy trainers or fashion shoes then consider models which are more comfortable and supportive.

5. Stress

One of the reasons for back pain that is most often left off peoples’ list of potential causes is stress. Many groups believe that stress and fatigue can contribute to physical pain, including back pain. The jury may still be out on this one but if you’ve been feeling under pressure lately why not take some time for yourself and dig out the good chocolate.

Wrapping Up

It may be that one of the above is causing you minor problems for the time being and you are letting it pass without investigation, knowing it will ease up in a few days. Well, it’s time to ditch that attitude. With the younger generations predicted to have the worst posture in older age than any other generation, you cannot afford that attitude and you need to act now. Trial the above methods to discover which one will ease up your niggles. The perk when using a trial and error technique to identify the cause of your pain is that any of them are likely to improve your posture and make you appear more confident to others.

The post Five Common Reasons Why You Have Back Pain appeared first on Fitness In The City.

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Weight issues can be a source of stress for many people however despite our best intentions, sometimes we struggle to see results because of other factors in our lives besides our diet and activity levels.

While food and exercise (of course) play an important role in an individals ability to lose weight, there are severeal other factors which also play a role including lifestyle and hormone levels.

Most people appreciate that creating an energy deficit is essential to weight loss, however making sure an individual is not excessively exercising or making severe restrictions to their diet is important as these factors can result in immense physiological (physical) or psychological (mental) stress. Physiological and psychological stress can ultimately have detrimental effects on any weight loss attempt due to a disruption in your delicate hormone balance.

With that in mind, here are the top reasons why an individual may struggle to lose weight.

You are overtraining

There’s no doubt that the fitness world has been going crazy about HIIT (High intensity interval training) as it‘s a quick and effective way to fit a workout into your day. Unfortunately some people have been taking their intensity training too far and as a result may experience adverse affects, such as weight gain, inability to lose weight, bloating and stomach issues to name a few.

While you should be moving your body in some way every day, it’s important to vary your training routine and allow your body to rest. Each person will have an individual threshold for what constitutes overtraining so it is a matter of listening to your body and also assessing your own results and energy levels. Too much exercise can lead to injuries, exhaustion and hormonal imbalance.

You are Not Eating Enough Protein

Protein is an extremely important macronutrient when it comes to losing weight and building or maintaining lean muscle mass. Protein plays an essential role in gaining muscle mass, which is important as muscle is the metabolic powerhouse because the more muscle we have, the faster our metabolism is.

Eating the right amount of protein, in the correct distribution can actually boost your metabolism, and reduce your cravings and desire to snack. For optimal protein distribution, aim to have a good source of quality protein at each meal and snack.

A diet rich in protein can help prevent catabolism or metabolic slowdown, which is a common side effect of losing weight. Studies have also shown that those who eat a high protein breakfast often have fewer cravings throughout the day.

You’re Not Eating the Right Food

The quality of your overall diet is super important. You should aim to eat as many wholefoods, in particular plant based foods, which can improve your health and regulate your appetite. It can also help to reduce inflammation by consuming a diet rich in fibre, anti-oxidants, phytcohermicals and probitioc rich foods.

You should be aiming to reduce your intake of artificial ingredients including sweetened beverages and foods high in refined sugar (think lollies, cakes and biscuits, for starters) which are going to have a negative impact on insulin and cortisol levels.  Aim to eat foods in their most natural state as much as possible.

Also try to avoid restricting your calories to excess as that can cause inflammation and raise cortisol by depreivation and putting stress on the body.

Instead nourish your body with a diet that is high in vegetables, lean proteins, slow release grains and healthy fats.  Also eat foods that are high in fibre to help you manage your sugar levels, keep your appetite at bay and balance you hormones.

High Cortisol Levels

The stress hormone ‘cortisol’ has been getting a lot of attention this year and for good reason.

While it’s natural to have a bit of cortisol in your system (it is the fight or flight response after all), excessively high amounts of can cause some issues including irritability, depression, weight gain and more.

Cortisol is secreted by the adrenal glands as a response to stress however having elevated cortisol levels for an extended period of time disrupts the bodies blood glucose control by stimulating glucose secretion from stores in the liver and limiting the release of the hormone responsible for removing excess glucose from the blood stream, insulin. This results in high blood sugar levels.

Eventually, more insulin is secreted to remove the excess glucose once cortisol levels have dropped, but this cycle results in poor glucose control which also makes losing weight very difficult as the excess glucose can be stored as fat.  Therefore, managing cortisol and insulin levels are both important when trying to lose weight

Recently there has been some interest in a new ingredient called Bluenesse, which is a lemon balm extract (Melissa officinalis). Preliminary research has indicated that Bluenesse may help provide beneficial physiological effects for mental health while simultaneously having calming and improved alertness effects.

To date there have been two pilot studies in humans which have shown promising results for the use of Bluenesse in maintaining and improving mental focus while reducing the effects of physiological stress.

The first pilot study showed Bluenesse is absorbed within 60 minutes and participants reported beneficial effects 1 hour after intake. The second study contained a larger cohort and also had some promising results. In this Study, stress was induced by a multi­tasking ac­tivity. Participants also consumed a beverage and a fruit bar which contained 300 mg and 600 mg of the lemon balm extract. Study results demonstrated intake of 300 mg lem­on balm extract per day showed the strongest effects. One hour after consumption beneficial effects could be seen relating to improvements in alertness, working mem­ory and word recall, as well as a reduction of cortisol levels which we know is elevated during periods of stress. While research is only in its infancy and it is still an emerging area, the preliminary research is promising and indicates Bluenesse may aid in reducing stress-induced cortisol levels and may also support mental focus and cognitive function.

You are not getting enough sleep

In the words of Arianna Huffington, ‘Sleep your way to the top’.

Many of us are busy, overscheduled and stressed and as a result they may forgo sleep.

When the body is not under stress, cortisol levels are naturally increased upon wakening and decreased at night. When the body is under stress, cortisol levels can be low across the day, and elevated at night. Getting adequate sleep and regulating your sleep cycle is an important strategy in managing your cortisol levels.

By Jessica Spendlove from Health and Performance Collective

Check out more herehttps://healthandperformancecollective.com/ and follow her on instagram here 

The post Five reason you’re not losing weight appeared first on Fitness In The City.

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Despite the widespread awareness of obesity and the health complications associated with it, there is still a great deal of misinformation out there about the best way to lose weight. Over the decades, there have been countless ‘fad’ diets and workout regimes that have exploited people’s desperation to shed the kilos in a short amount of time.

The fitness and weight loss industry has exploded over the last decade with everyone rushing to buy their way to a healthier lifestyle. This has resulted in many products and services that are marketed as a healthy alternative but are actually far more likely to hinder your weight loss efforts.

On the whole, losing weight is about consuming fewer kilojoules than you burn throughout the day. There are many factors that can affect this process, most notably the hormones affecting your metabolism.

Contrary to popular belief, intense physical exercise only has a minor effect on weight loss when compared with a dramatic change in diet.

Let’s take a look at the top 5 mistakes people trying to lose weight tend to make.

1.     Fooled by ‘healthy’ snacks

For many people struggling to lose weight, snacking is one of the chief culprits behind their predicament. It can be incredibly hard to avoid snacking when there are so many sugary, bite-sized things surrounding us, especially when we’re out of the house.

Many people have, instead of cutting out snacking, opted to switch to so-called ‘healthy’ snacks like protein balls and muesli bars. While these options are obviously healthier than a caramel chocolate bar, they can still be quite high in sugar.

Rather than snacking, it’s better to simply eat larger but healthier meals at key times throughout the day. If you’re short on time and want something quick, there are plenty of simple and delicious meals you can cook in less than 30 minutes.

2.     Believing that ‘natural sweeteners’ are healthier

Recently, the negatives of sugar and high-sugar diets have caused people to look for alternative sweeteners. Many have made the switch to ‘natural sweeteners’ such as honey, believing them to be nutritionally healthier than traditional white sugar.

However, this is not the case. Adding honey to your porridge rather than regular sugar only changes the taste and nothing else. When it comes to kilojoules, there’s no difference between a natural sweetener and a processed one.

Sugar can be one of the hardest things to give up when losing weight. Like anything addictive, you can wean your way off sugar by slowly using less and less of it in your morning coffee or by switching to low-sugar alternatives.

3.     It isn’t healthy just because it has fruit in it

This may seem obvious, but a lot of people allow themselves to be tricked by the presence of fruit in otherwise unhealthy dishes. For example, strawberry and banana are great on their own, but when you add them to a cake all the good they do for you is overpowered by the added sugar.

Fruit drinks are also something you need to be careful around as the top brands will usually only have a small percentage of actual fruit in them along with a heap of added sugar. Smoothies are also a danger as they will often be combined with high-sugar yoghurt or ice-cream to give them their consistency.

Fruit is great for your body, but only when it’s consumed without unhealthy accompaniments. Don’t let yourself fall into the trap of thinking that an image of fruit on the packaging makes it a healthier option.

4.     Failing to limit alcohol consumption

When it comes to changing diet, a lot of people conveniently forget to think about their alcohol consumption. While it might not be fun to limit the amount of drinks you have on a night out, have you thought about the nutritional impact those drinks are having on your body?

There is a surprisingly high level of kilojoules in alcoholic beverages and most of us will tend to exceed the recommended two standard drinks. If drinking is a weekly occurrence for you, you may want to re-think your lifestyle habits if you want to take your weight loss journey seriously.

5.     Thinking that every salad is automatically healthy

Putting ‘salad’ in the title of a dish is a great way to lure in those seeking a healthy alternative. Unfortunately, many salads are deceptive in the amount of added kilojoules they have, especially when it comes to dressings used.

As with anything else, make sure you scrutinise the nutritional information of any salad before you start eating it.

The biggest mistake people make when it comes to losing weight is when they don’t understand the basic science behind how weight loss works. Without proper knowledge of what it takes to actually lose weight and adopt a healthy lifestyle, people are very easily lured off the path they have set for themselves.

Hopefully by acknowledging and avoiding the mistakes listed above you can enjoy better success with your weight loss efforts.

The post Losing weight: Top 5 beginner’s mistakes appeared first on Fitness In The City.

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We chat to Lucy Kuper, General Manager and Dermal Specialist of Biologi about after sun care:

‘By now we all know the harmful effects the sun can have on our skin. In this day and age, it’s important to be mindful of the long-lasting damage the sun can do, and to protect yourself from it! As with most things, prevention is better than cure, so first things first are going back to basics and remembering to slip, slop, slap! In fact, the sun is becoming so harsh that the Cancer Council has added a few more words into that ever-famous campaign, which now reads, Slip, Slop, Slap, Seek and Slide, reflecting the importance of seeking shade when in the sun and sliding on wrap around sunglasses.

Sunburn is the skin’s response to extreme UV exposure and is an indication of severe damage, resulting in redness from dilated blood vessels, tightness and a loss of moisture. Over time the skin cells will start to thicken and melanin pigment will be produced in an attempt to stop the UV rays from penetrating deeper into the layers. If the UV rays do penetrate further, you’re at the risk of damaging the DNA of the cells which can lead to things like cancer. Peeling of the skin can occur as your body is trying to get rid of the damaged cells, instructing them to self destruct and make way for other cells.

Being prepared when heading out in the sun is incredibly important however sometimes you can get caught out. Perhaps you’ve lost track of time and forgot to re-apply your sunscreen or found yourself in the sun without a hat for too long. So just what do you do when you’ve gotten yourself burnt or been over-exposed to the sun?!

Whilst you can’t undo the damage caused from the sun, you can help your skin’s repairing process. The first step is to take a cool bath or shower and dab the skin dry gently. Then, we recommend applying Biologi’s Bf Serum, which is a powerhouse of active phyto nutrients to repair sun damage and protect skin from further damage. The Bf Serum is a unique blend of fruit acids and vitamin C that hydrate, soothe and repair, easing the feeling of sunburn. Apply this daily or whenever you’re feeling like your skin is in need of some moisture. After that, avoid going in the sun! This is incredibly important because you do not want to do further damage, nor risk damaging any of the new skin cells.’

Prevention is better than cure: Wondering what sunscreens tick the boxes?

Well we always go natural because we all know that what goes onto your skin goes into your system.

{SIMPLE as that} has a new 100% natural, light-weight mineral sunscreen.

With an uncompromising approach to quality and purity of ingredients, the sunscreen has been pharmacist formulated to safely provide broad spectrum protection from the suns UVA and UVB rays using Zinc Oxide as its active ingredient. The {SIMPLE as that} SPF 30 Natural Sunscreen Lotion also contains Green Tea and Rosehip Oil, well known for their antioxidant properties, as well as their signature ingredient, Red Raspberry Seed Oil for its natural protection against UVA and UVB rays.
Want an option for your little ones? They also have that covered – check it out here

The post Sunscreen and After Sun care tips you need to know appeared first on Fitness In The City.

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Guest post by sleep specialist Olivia Arezzolo

We’ve all been there – the thoughts running on endless loops while we lay staring at the ceiling. Or how about those 3 or 4am wake ups which jolt you with the thousand thoughts running through your mind, and subsequently, leave you exhausted the next day? If this sounds familiar, you’re not alone. Statistics show that poor sleep affects 77% of Australians on a weekly basis. But rather than popping a sleeping pill, which has an entire section on my website dedicated to it’s dangers, such as lethargy, memory loss, anxiety and mood swings; I am here to supply you with the information you need to take action today, to sleep better tonight.

  1. First, recognise there is help out there. The first thing my clients say to me is “I wish I had of come to you sooner”. Suffering in silence isn’t doing you any favours, and research published in Current Neuropharmacology shows that sleep loss disrupts normal hormone levels, contributing to weight gain, anxiety, depression and even infertility. This is in addition to the side effects you’re well aware of, such as irritability, poor concentration, mood swings and fatigue.
  2. Calm down on the caffeine – caffeine is a stimulant, releasing adrenalin into your blood steam which causes everything to speed up. If you haven’t been sleeping well, or you’re under high stress, it’s more than likely your adrenals have been depleted – hence why you need three cups of coffee simply to feel awake. By your body not reacting as it should, this is a sign that essentially, you’ve got no juice left in the tank. Rather than burning them out further, avoiding all caffeine will do wonders to remedy both your endocrine (hormonal) system and also, aid in your mind slowing down more effectively and efficiently in the evening.
  3. Instead, have some tea – but don’t just make it any tea – make it LWC “I need a moment”. 100% sleep enhancing and stress reducing, academic journal Molecular Medicine Reports notes ingredients like chamomile and passionflower have a similar effect to sleeping pills – without the toxic side effects. Scientifically proven to reduce anxiety and stress, you’ll feel a sense of calm, tranquility and balance after a cup or two – so drink up. Definitely at least one in the latter part of the evening, however, the more you can drink the better – don’t be shy now!
  4. Breathe – an instant stress reliever / sleep enhancer, deep breathing allows your body.to increase oxygen levels within the blood, which signals to your nervous system to slow down – helping dissolve that incessant stream of mental chatter ruminating at 11pm. The more you engage this one the better, as it helps you unwind from stresses as they build up throughout the day. Practice at least 1 minute in the morning, at lunch and as you are falling asleep.

These tips are straightforward and scientifically proven to work. So rather than just scroll through another blog or close this tab, take action to remedy your difficulties. Sign up to my free sleep tip series now, sip some sleep inducing tea such as I Need A Moment by Little Wildling Co and practice some deep breathing. You’ll feel worlds better immediately – and sleep better tonight.

Written by sleep specialist Olivia Arezzolo.

Olivia’s background in psychology, physiology and nutrition to improve sleep, reduce stress and optimise productivity. Sign up for her free sleep tip series or email her at enquiries@oliviaarezzolo.com.au and find out how she can help you.

Links –

www.oliviaarezzolo.com.au

www.instagram.com/oliviaarezzolo

www.facebook.com/olivia.a

Bio –

Olivia is a Sleep Specialist (Bachelor of Social Science – Psychology; Certificate Sleep Psychology; Diploma of Health Science – Nutritional Medicine; Certificate 3+4 Fitness).

As a speaker and ambassador, Olivia has worked with Sealy Posturepedic, GoHealthy, F45 Group and PE Nation; whilst her writing regularly features on popular platforms including Sporteluxe, Ten Daily, New Idea and Daily Mail. Her mission is to improve sleep, reduce stress and optimise productivity, which is achieved via her corporate wellness program, The Sleep Solution.

The post Not sleeping? 4 tricks to implement today to sleep better tonight appeared first on Fitness In The City.

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Peta Teuma is a living testament to the power of natural remedies.

After discovering the benefits of alternative medicine when suffering from endometriosis 25 years ago, Peta kissed the banking world goodbye and became a naturopath.

“I’d suffered from the pain of endometriosis for years, and I only found relief when I started seeing a really great naturopath,” says Peta.

“I was hooked on natural therapies from that point on and wanted to learn more and help others.  So, I went to Western Sydney University and enrolled in a Bachelor of Health Science, Naturopathy.”

Peta and her husband had also decided to start a family, so it seemed the perfect time to switch gears.

The mother-of-two has now been practising naturopathy for well over a decade and joined the premium New Zealand and supplements brand GO Healthy their in-house naturopath and product manager when they entered the Australian market earlier this year.

Natural and complementary medicines aren’t a “one type fits all”, Peta explains, and it’s always valuable to seek expert guidance on what your individual supplement needs may be. “This depends on a person’s diet. We always recommend trying to obtain all vitamins, minerals and essential fatty acids from the diet first but if the diet is lacking or there is an increased need, vitamins may be necessary,” she adds.

Caveats aside, what are the top five supplements we most often need?

FISH OIL

“When I conduct training sessions I always ask the group who consumes the recommended three serves of fatty fish per week, and out of a group of 60 recently only two did. Fish provides essential fatty acids (EFA’s) necessary for our heart, brain, nervous system, eyes and for reducing inflammation. They are called “essential” as our bodies cannot manufacture it so we have no choice but to seek it from our food or supplements. With so few people consuming the recommended amount of fatty fish, a supplement can be of benefit. GO Healthy’s GO Fish Oil 2000 Compact Odourless is a convenient high strength supplement to help those not getting EFA’s in their diet.”

VITAMIN D

It is surprising, considering that we live in a sun-drenched country, that approximately 30 per cent of Australians are now presenting with Vitamin D deficiency. That’s why it’s number two on Peta’s list.

“Vitamin D is necessary for bone density, blood calcium levels, immune support and a healthy mood. We are aware of the dangers excess exposure to sun has on increasing the risk of developing skin cancer so are applying sunscreen or avoid exposure. But by applying sunscreen we limit the absorption of Vitamin D by 90 per cent! We would not advocate anyone stop protecting themselves from the sun but would suggest if you are not getting a minimum of 10-15 minutes of sunlight on uncovered skin daily you may benefit by taking a Vitamin D 1000 IU supplement every day. Many people who work indoors go straight from the car in the garage at home to the garage at their work place and stay indoors without ever being in day light.”

CO Q10

CO Q10 is a potent antioxidant and helps produce energy at a cellular level, making it a strong contender for the third spot on Peta’s list.

“As we age we produce less of it. I would recommend this supplement to anyone over the age of 40 feeling fatigued, who has a family history of heart disease and anyone on cholesterol lowering medication such as statins. It can help increase energy levels and support cardiac output. For those on statin medication it may help alleviate some of the common side effects, such as fatigue and muscle pain. Our body uses cholesterol to manufacture CO Q10, cholesterol lowering medications therefore impact on the amount of CO Q10 produced leading to common side effects such as fatigue and muscle weakness in the legs.”

MAGNESIUM

Ask any naturopath about Magnesium and you’ll often hear about their love for this fabulous mineral.  “Magnesium is involved in over 300 processes in the body including muscle contraction, the nervous system, energy production, blood glucose regulation, and the regulation of heart muscle contraction. When we are stressed we use up higher levels of magnesium and in today’s world many people operate in a stressed state constantly,” Peta says.

Magnesium is found in green leafy vegetables, wholegrains, nuts, seeds, legumes and dark chocolate. If you don’t have enough of these in their daily diet it can result in magnesium deficiency. “Signs of Magnesium deficiency may be muscle cramps and spasms, eye twitches, poor sleep, chocolate cravings and high stress. I would recommend a high strength magnesium supplement that is provided in a well absorbed amino acid chelate form,” Peta says.

PROBIOTICS

“The final product I would recommend is a good quality probiotic. The research is conclusive that probiotics offer support against the side effects of antibiotics and help to maintain immunity, digestive health and may help support a healthy weight. This might be particularly beneficial in the lead up and aftermath of Christmas indulgence!”

The widespread use of antibiotics, changes in the diet and the cleanliness epidemic result in us having less exposure to beneficial bacteria that offer so many health benefits. There are numerous different strains, but Peta says some a better researched than others.  “I often recommend using  the highly researched Dupont’s Howaru probiotic strains. It can be taken once a day and doesn’t need to be refrigerated which makes it a little easier for those who travel a lot,” she says.

There are many supplements brands now on the market which is fantastic for consumer choice, but quality and potency are important considerations when making your purchase, says Peta.  “I would definitely suggest consumers check where the ingredients are sourced and manufactured, and that the product doesn’t contain unnecessary fillers and is a high-enough potency that just one or two capsules a day will suffice,” she suggests.

“And of course, it’s important to eat the best diet you can and get out enjoy the fresh air – these supplements, as their name suggests, are part of your support team, your lifestyle still has to do the heavy lifting.”

Follow more from Peta and Go Healthy gohealthy.com.au @gohealthyau

The post Wondering which supplements to take? Here are the top 5 to consider appeared first on Fitness In The City.

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