Geelong's Gym

“Tristan, don’t eat anymore of those… you’ll be hypo-glycemic within half an hour!” I said to my son the other day.

“What the heck does that mean?” he asked, as he shoved another lolly in his mouth.

So that, of course, got me thinking about what a great topic this is for the festive season, when we can’t help but be surrounded by lots of sweet goodies.

Uh Oh... all that sugar is making me sleepy!

The thing is, lollies and refined sugars = human intervention into how our body naturally works.  Eating lollies, sugars and manufactured products causes an overuse of our Pancreas in order to secrete insulin to help get our blood back in check.

Why does this happen?  Well, once our body consumes refined sugars we become hyper-glycemic, meaning our blood levels have more sugar than they require in order to meet the body’s needs and to function.  Our body is clever and detects  that we have too much sugar, so the Pancreas then secretes vast quantities of insulin to get our blood back into a normal range.

However, what happens the great majority of times is we then have more insulin than is required and within about 30-40 minutes (because of the excess insulin), we become hypo-glycemic, meaning we have lower sugar levels than we originally started with and feel fatigued and tired.  Generally that’s nothing to get stressed about, because that’s what the body is supposed to do.  But, for some people, this whole cycle happens very, very regularly because they eat a lot of junk food, lollies and refined sugars, therefore putting undue strain on the Pancreas, causing it to secrete more insulin than it should naturally need to.  And that’s when the onset of diabetes becomes a very real concern.

But it doesn’t stop there.  When the body is in a state of being hypo-glycemic (that point 30-40 minutes after), our body’s natural response is to produce your fright, flight, fight hormone… adrenaline!  That adrenaline drives you to go and eat something to take the symptoms away (i.e. something high in sugar) which is again going to get you in the same situation and cause your blood glucose level to go back up again!

So, what’s the solution?  Take a leaf out of your parents and grandparents’ book (and even further back down the family tree!) and eat the way they ate years ago – more whole foods and natural ingredients and less refined sugars.  They were definitely on to something, because back then there were far less cases of diabetes.

On a final note, it’s the festive season where we’re surrounded by a whole load of tempting treats and sweet delicacies.  Don’t stress yourself out about the consequences of indulging in these goodies… it’s Christmas and it’s okay to enjoy the festive fare.  But I hope that what you’ll take from this post, is that it’s all about balance.  If you eat well, with good healthy, natural foods for the majority of the time, then you’ll be able to enjoy the moments of indulgence guilt free!

It’s Friday night, it’s been a long week and you can’t be bothered cooking.  As you drive home from work the mouth watering smells from all the takeaway joints send your taste buds into overdrive.

It would be so easy to pull in and grab a simple, quick dinner solution… but you’re trying to be healthy and you don’t want to undo all the good work you’ve done this week.  But, gee you’re sick of feeling like you’re missing out all the time!

Well, guess what?  You don’t have to miss out all the time… you can stop in at the local fish and chip shop every now and then without completely blowing the diet.  You just need to make the right choices when you get there.

Choosing battered calamari instead of whiting makes for a guilt free dinner!

For example, instead of your usual piece of battered whiting, get the battered calamari.  It’s so much better for you and you’ll still feel like you’re having a treat.

Battered Whiting (1oog):

• 1283 kJ
• 23g protein
• 11g carbohydrates
• 19g fat (9g saturated)
• 465mg sodium
• .5g fibre

Battered Calamari (100g):

• 878 kJ
• 24g protein
• 7g carbohydrates
• 9.5g fat (1.5g saturated)
• 320mg sodium
• .3g fibre

Of course, if you really want to have the whiting, you still can… just ask for it grilled without butter and enjoy!

Do you sometimes find it impossible to eat healthy meals without breaking the bank?  It’s a sad but true fact that healthy food is often more expensive.  So today, we’ve brought you a recipe which will cost you less than $10 and is both healthy and nutritious…

There are lots of different variations you can try with this salad.

Salt and Pepper Chicken with Couscous Salad

200ml Chicken Stock

150g Couscous

3/4 punnet Grape Tomatoes, quartered

1/2 Continental Cucumber, cut in half lengthways then angle cut

30g baby spinach leaves

2 large (400g) chicken breasts, skinless and excess fat removed

Salt and Pepper

1. In a medium sized saucepan bring the chicken stock to the boil.
2. Place couscous in a medium sized heatproof bowl and pour the boiling stock on top.  Stir through.  Cover the bowl and leave to stand for 10 minutes.
3. Place the couscous in a large bowl and fluff with a fork to break up the grains.
4. Add the grape tomatoes, cucumber and baby spinach to the couscous and season with salt and pepper.
5. Season the chicken breast with salt and pepper.  In a hot non-stick pan, seal the chicken on both sides until slightly browned on the outside.
6. Transfer the chicken to a non-stick baking tray.  Place in a 200/180 degree celsius fan forced oven and bake for 12-15 minutes or until cooked.
7. Remove the chicken from the oven and rest for 5 minutes.  Slice into 100g serves, place on top of the couscous and serve.

Serves 4.

Per serve: 1117kj; 7g fat (2g saturated fat); 23g protein; 26.7g carbohydrate; 2019mg sodium.

I’m sure many of us are doing constant battle with our weight as it goes up, down, left, right, backwards, forwards and every which way… I bet we’re all sick of it too!

Did you know that there are actually certain times in our lives when our weight is most likely to spike?

• First Semester of University – yep, the all night drinking and constant fast food stacks on the kilos super fast.
• Falling in Love – many women start matching their men bite for bite when they live with, or marry, them, despite the fact that men need more kilojoules than women do.
• When you hit your 30s – women in particular start to lose muscle mass in their 30s, resulting in a slow down of their metabolism.

It's so frustrating when your weight keeps going up and down constantly!

But it’s not all bad news.  There are ways to beat the weight gain.  For a start, pack a healthy lunch, eat smaller portions and add some strength training into your exercise regime for the week to keep your metabolism fired up.

And to make sure you don’t get into the habit of yo-yoing weight:

• Be Realistic – throw out all the crash diets and fads; instead adopt a healthy eating lifestyle which allows the odd treat every now and then.
• Be Patient – don’t expect the weight to come off instantly!  Healthy weight loss is to reduce your weight by approximately 10% over six months.
• Be Supported – research shows spending time with others who have successfully lost weight will help you maintain your own weight loss.
• Be Analytical – take note of any mood changes that make you want to eat more, so you can identify when you’re emotionally eating.
• Be Active – no surprise here… make sure you keep up a regular exercise routine, ideally with a mix of cardio and strength training at least three times a week.
• Be Flexible – don’t feel like you have to stick to salad every day of the week; if you get bored, try something different (but still healthy).
• Be Optimistic – forget about times in the past where you’ve failed to lose weight successfully and instead keep a positive attitude and focus on how good you feel when you eat well and exercise regularly.

And if you need any help, any one of our Personal Trainers would be more than happy to put together a healthy eating plan and exercise program for you.

Information in this post sourced from Women’s Health magazine.

We all know we’re supposed to eat healthy food for a strong, healthy body.  But did you know your healthy food can serve more than one purpose?  Not only is it good for your insides, but it can also be good for your outside!

Not only does it taste good, yoghurt can help prevent cold sores developing!

Check out what these functional foods can do for you:

• Vinegar or Lemon Juice - both of these items contain acids which can help flush out pores.  Dab them onto those annoying pimples and see how effective they are at clearing up your skin.
• Parsley – not only is it great for bad breath, but it also does an excellent job healing bruises.  Crush up a bunch and spread it over your bruise and watch as it decreases inflammation, reduces pain and makes your bruise fade much faster.
• Yoghurt – if you suffer from cold sores, throw some extra yoghurt in your shopping trolley.  It contains acidophilus bacteria which hinders the growth of the cold sore virus.
• Sliced Potato and Cucumber – both of these vegetables are fantastic for cooling the skin and reducing swelling if you’ve managed to get a good dose of sunburn.
• Papaya – this fruit has enzymes which digest dead tissue.  Take the sap from the skin of an unripe papaya and apply it to warts both morning and night.

Sometimes it feels like you have to cut out all the good stuff to maintain a healthy eating plan.  But this doesn’t always have to be the case.  Today, I thought I’d share a recipe I stumbled across which is delicious but also full of antioxidants…

Berry Ricotta Pancakes

2 cups Self-raising Flour

Strawberries make a delicious variation - I'm salivating just looking at this picture!

2 teaspoons Sugar

3 Eggs, lightly beaten

1 3/4 cups Milk

50 grams Butter, melted

1 punnet Raspberries

250 gram Ricotta

Toasted Flaked Almonds, for serving

Maple Syrup, for drizzling

Icing Sugar, for dusting

1.  Place flour and sugar in a bowl.  Whisk eggs and milk together and add to dry ingredients with melted butter; mix until smooth.  Fold in half the raspberries.

2.  Pour 1/4 cup batter into a heated non-stick frypan, swirl 1 teaspoon of Ricotta through the mixture.  Cook until bubble form, turn and cook until golden.  Repeat with remaining mixture.

3.  Serve pancake stacks, dolloped with remaining Ricotta, raspberries and almonds.  Drizzle with maple syrup and a dusting of icing sugar.

Note: Blueberries, strawberries or a mixed berry selection make a great variation.

Enjoy!!

Just when you think you’ve got it all figured out, new research pops up to change the way you should eat, drink and cook.  Let’s take a look at some of the old thinking and what the latest is…

• 

  Yes it’s true, you now have permission to chew!

  Eating Fat Makes You Fat.  The Mayo Clinic in the US has found people who increased their intake of monounsaturated fats actually lost weight without decreasing their kilojoules.  Plus, olive oil, nuts, olives and avocados reduce stomach fat.

• Chewing Gum Makes You Hungrier, So You Eat More.  Not so.  A study has found people who chew gym for an hour a day are more likely to eat less kilojoules at lunch, feel less hungry during the day and use 5% more kilojoules.
• Room Temperature Water Is Best For Rehydrating.  A new study says to keep it chilled.  According to Dr Jason Lee, cold water could be the most direct way to reduce core body temperature, therefore taking you longer to heat up and slow down.
• After A Tough Workout Take Nurofen To Offset Soreness.  Popping anti-inflammatories actually reduces production of the chemicals needed for muscle growth and repair.
• Steaming Is The Best Way To Cook Vegies.  These days, the microwave does a much better job of retaining the most recovery-boosting antioxidants.  Put your vegies in a bowl with a small amount of water and cook for 2-3 minutes.

This information was sourced from Australian Women’s Health magazine.

They say that laughter is the best medicine, so in aid of that I’ve got a great post today from Dr Hu, who shares his views on a healthy, fit lifestyle…

Q.  Doctor, I’ve heard that cardiovascular exercise can prolong life.  Is this true?

A.  Your heart only good for so many beats, and that it… don’t waste on exercise.  Everything wear out eventually.  Speeding up heart not make you live longer; it like saying you extend life of car by driving faster.  Want to live longer?  Take nap.

Q.  Should I cut down on meat and eat more fruits and vegetables?

A.  You must grasp logistical efficiency.  What does cow eat?  Hay and corn.  And what are these?  Vegetables.  So steak is nothing more than efficient mechanism of delivering vegetables to your system.  Need grain?  Eat chicken.  Beef also good source of field grass (green leafy vegetable).  And pork chop can give you 100% of recommended daily allowance of vegetable product.

Our esteemed Dr Hu

Q.  Should I reduce my alcohol intake?

A.  No, not at all.  Wine made from fruit.  Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way.  Beer also made of grain.  Bottom up!

Q.  How can I calculate my body/fat ratio?

A.. Well, if you have body and you have fat, your ratio one to one.  If you have two bodies, your ratio two to one, etc.

Q.  What are some of the advantages of participating in a regular exercise program?

A.. Can’t think of single one, sorry.  My philosophy is: No pain…good!

Q.  Are fried foods bad for you?

A.  YOU NOT LISTENING!  Food are fried these days in vegetable oil.  In fact, they permeated by it.  How could getting more vegetable be bad for you?!?

Q.  Will sit-ups help prevent me from getting a little soft around the middle?

A.  Definitely not!  When you exercise muscle, it get bigger.  You should only be doing sit-up if you want bigger stomach.

Q.  Is chocolate bad for me?

A.  Are you crazy?!?  HEL-LO-O!!  Cocoa bean!  Another vegetable!  It best feel-good food around!

Q.  Is swimming good for your figure?

A.  If swimming good for your figure, explain whale to me…

Q.  Is getting in shape important for my lifestyle?

A.  Hey!  ‘Round’ a shape!

Thank you to Dr Hu for his valuable input.  I’m sure we all have a much better understanding of food and diets now!

And don’t forget, life should NOT be a journey to the grave with the intention of arriving safely in an attractive, well-preserved body, but rather to skid in sideways, Chardonnay in one hand, chocolate in the other, body thoroughly used up, totally worn out and screaming “Woo Hoo, what a ride!!”

But here’s my final word on nutrition and health…

1.  The Japanese eat very little fat and suffer fewer heart attacks than us.

2.  The Mexicans eat a lot of fat and suffer fewer heart attacks than us.

3.  The Chinese drink very little red wine and suffer fewer heart attacks than us.

4.  The Italians drink a lot of red wine and suffer fewer heart attacks than us.

5.  The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than us.

CONCLUSION:  Eat and Drink what you like.  Speaking English is apparently what kills you!