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The Christmas survival guide: 12 tips to keep you feeling your best

The Christmas survival guide: 12 tips to keep you feeling your best

Health
Many Australians will admit to letting the belt buckle hole stretch further during the festive season as they celebrate the end of another year with loved ones. During Christmas and New Year, food and alcohol are in abundance and with so much temptation it can be hard to maintain that summer bod you’ve worked hard for. This blog provides 12 hot tips to help you get through this food and booze frenzy! 1. Fuel up with a wholesome breakfast As chaotic as Christmas morning can be; skipping breakfast is something that needs to be avoided. Breakfast is considered the most important meal of the day as it helps to ‘break’ the overnight ‘fast’. Incorporating fibre into your breakfast will help you to feel fuller for longer and stop that mid-morning…
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How to Fuel and Athlete

How to Fuel and Athlete

Sports
When working with elite athletes, it is not only about eating a healthy balanced diet. Don’t get me wrong of course that is important, but it is equally if not more important the advice you provide considers one main thing – performance! What does that mean? It means optimising intake to ensure your athlete has fuelled and recovered appropriately for their training requirements. An athlete’s requirements could be considered abnormal when you compare them to the general population. After all, an athlete can train for 4 to 8 hours per day, compared to the average person who may struggle to exercise that much in a week! For this reason, it is important recommendations are being made which consider the individual athlete and what their training and performance requirements are. Having…
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Fighting Obesity with Food

Fighting Obesity with Food

Health
Too much food makes us fat. By this logic, it makes sense to combat obesity with less food. While this simplistic energy in, energy out algorithm has driven weight loss diets for many years, perhaps there are more sophisticated ways to address weight loss. It’s not just the amount of food we eat, but the type. Research suggests some foods assist in weight loss, more so than others. Brown Adipose Tissue Thermogenesis refers to the energy our bodies expend, due to the food we eat. It can be broken down into two main categories; adaptive and obligatory. Obligatory energy losses are those used for gut movement, nutrient absorption and other activities necessary to digestion. These energy losses cannot be modified to any great extent. Adaptive energy losses are of more…
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What is SIBO? (and how do you know if you have it?)

What is SIBO? (and how do you know if you have it?)

GI Disorders
  Do you suffer with chronic diarrhoea or constipation? Experiencing regular bloating and abdominal pain? Or perhaps you’ve eliminated certain foods from your diet but haven’t seen much improvement in your symptoms…. You might have Small Intestinal Bacterial Overgrowth, or SIBO for short. What is SIBO? SIBO is defined as excessive bacteria in the small intestine. Naturally, our digestive tract is full of bacteria but the bulk of them are found in our large intestine, not our small intestine.(1) In comparison to our large intestine, the small intestine has relatively low levels of bacteria. This is the space in our digestive system where food mixes with digestive juices and nutrients are absorbed into the bloodstream. When bacteria from the large intestine overflow into the small intestine and take over, they…
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The Diabetes Epidemic

The Diabetes Epidemic

Health
  Diabetes is a chronic disease taking our world by storm. There is an estimated 1.2 million Australians diagnosed with diabetes. Of this 1.2 million, most are diagnosed with preventable type 2 diabetes. How much trouble are we really in? What can we do to change course, off this bleak path? Understanding Diabetes Diabetes comes in 3 varieties; type 2, type 1 and gestational. They all have one thing in common- high blood glucose levels (BGL). What is different between the 3 types, is how they progress, why they occur and how they are treated. Type 2 Diabetes Despite largely being preventable, type 2 diabetes dominates the diabetes scene. It is often the result of unhealthy eating and physical inactivity. This lifestyle results in high BGL, which puts pressure on…
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The Facts About Edible Hemp – How Healthy is it?

The Facts About Edible Hemp – How Healthy is it?

Health
Hemp, something previously associated with woven bags and tie dye, is now emerging as a popular health food. Although the use of hemp for food, fiber and medicines is not new, it has recently become revived. There was a period of time when hemp crops were banned, many countries have since legalised edible hemp. Australia, who are a bit behind the ball, have only just made this move. Inevitability there will be an explosion of hemp food products in the coming months, and with it there are sure to be some fantastic health claims attached. What’s so great about hemp? Is it as healthy as promised or will we be adding it to the superfood wankery list? Industrial hemp or edible hemp is grown under conditions that reduce the level…
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How Does Technology Influence Eating Habits?

How Does Technology Influence Eating Habits?

Health
Technology isn’t just changing the way we communicate – it’s changing the way we eat. Take social media for example. Sharing food snaps on Instagram, Facebook and Twitter has grown into a worldwide phenomenon. According to the Choosi Modern Food Trends Report, 39% of respondents claimed social media influences their current eating behaviours, with Gen Ys most likely to be influenced (64.4%). Social media, foodies and awareness Is the big social media influence such a bad thing? The truth is – it’s the perfect vehicle for the foodie movement. It allows you to show the world what you’re eating, where you’re eating, and who you’re eating with. On one hand, it’s making us more aware of what we’re putting into our bodies, which is helping us develop better eating habits.…
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Crazy About Curcumin

Crazy About Curcumin

Health
If you’ve ever seen bright orange turmeric lattes on Instagram and wondered what all the fuss I about, read on! Curcumin is a valuable phytonutrient within turmeric. While its food sources are limited, it can be found in a myriad of bottled forms. As a pill, or in the form of food, what are the benefits of consuming curcumin? The Benefits Curcumin is found to decrease systemic inflammation. This can help in the reduction of almost all obesity related co-morbidities including cancer, diabetes, hypertension and liver damage. It deactivates a signalling molecule known as Nf-Kappa-B (NfKB). NfKB modulates gene expression of inflammatory cytokines. By inhibiting this molecule, curcumin inhibits the production of cytokines. Hence, reducing inflammation. Curcumin is also an anti-oxidant. This means it helps naturalise the harmful reactive species…
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All Meat, All the Time

All Meat, All the Time

Health
There is surprising amount of people following an all meat diet. Nothing else. All meat, all the time. I first heard of this meat only diet on a TV show, an entire family that only ate meat. At the time, I thought they were an anomaly, kind of like those people that like to eat glass or other equally unpalatable objects. Apparently, I was wrong. With the popularity of the ketogenic diet on the rise, it seems many are willing to take the next step and go all meat – otherwise known as zero carb – could this be the next big dietary trend? The Zero Carb support group I joined on Facebook has close to 6,500 members, another public forum has nearly 13,000 follower and YouTube videos on the…
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The Low FODMAP Diet

The Low FODMAP Diet

GI Disorders
Do you suffer from chronic bloating, abdominal pain and altered bowel habits? If yes, then it’s likely you’ll benefit from the Low FODMAP diet. Discover what exactly FODMAPs are, how to follow the Low FODMAP diet, and the importance of methodically reintroducing FODMAP foods into your diet below. What Are FODMAPs? FODMAPs are a group of food compounds that are eliminated on the Low FODMAP diet. The Low FODMAP diet created by Sue Shepherd and her team in Melbourne, Australia, is a temporary elimination diet that aims to reduce symptoms of Irritable Bowel Syndrome (IBS). The acronym FODMAP stands for: ● Fermentable – these types of compounds are broken down (fermented) by bacteria in the large intestine ● Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are…
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