Introduce Good Fats, Down With Bad Fats

The time has approached, again, to implement a new lifestyle change as  part of our  Year of Positive Change, 2013.  After introducing wholemeal products and giving white the flick in Term 1, we upped our protein intake by including it in each meal in Term 2. Sticking to our changed habits is an important part of permanent, positive, healthy living.

A lot of you guys have noticed a huge difference on your waistlines and energy levels by sticking to these two simple lifestyle changes. It has only been a few months, and to have a noticeable difference in that time shows the positive impact it will have when  you stick to it for the rest of you lives. Short term challenges and quick fix diets may work in the short term but are certainly unsustainable for life.

We have one unique client at the moment who is on this short term unsustainable journey and getting amazing results, but their challenge will kick in when they go back to the reality of normal, but healthy eating (not eating like a rabbit) and sustainable exercise plans (6 workouts a week instead of 18). As fitness professionals it’s our job to support and ensure that this person is educated on the what, when, how and why of healthy sustainable living. It’s one of the things we pride ourselves on here at Crabtree Fitness.

I guess the heading gives it away, but this term we will be concentrating on introducing healthy fats and reducing or eliminating saturated and trans fat from our diets. We need to be aware that the media and food companies still roll with the “99% fat free” band wagon when trying to promote their sales pitch for a product to make it sound healthy (even if it’s full of sugar and salt). Fat free isn’t necessarily healthy, unless it’s a carrot or some other form of vegetable. The Natural Food Company’s lollies that are 99% fat free ARE NOT a healthy choice.fat free

Fat’s are essential for digestion, vitamin absorption, hormone production and immune health. Fat is also a fuel source (as well as carbs) for working muscles during exercise. Fats are the building blocks for cell walls and hormones, transporters of vitamins A, D, E, K and essential for bone and immune health. Inadequate fat stores and intake can lead to major health complications. Mono-unsaturated  oils and omega 3 oils are anti-inflammatory to the body and can help the fight against diabetes, cardiovascular disease, help lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression.  Good or healthy fats are associated with a longer healthy life. Top of the list in healthy fats are olive oil, sesame oil, macadamia nuts, avocado, flaxseeds, pepita seeds, chia seeds, sunflower seeds, walnuts and almonds. _MG_8422

Remember to always keep an eye on portion size on good fats because they contain 9 calories per gram as opposed to carbs and protein which contain 4 calories per gram. Also, when cooking with oils always use the spray versions, as when heated to about 800-1000 degrees the chemical structure is changed and these oils become trans fats! Add your olive oil or sesame oil at the end of cooking to get the health benefits.

Fish and chips, McDonalds, Red Rooster, Hungry Jacks, Pastries, Pizza, Cakes and biscuits (unless you make them yourself) DO NOT contain good fats. They are loaded with saturated and, worse still, trans fats which stay in your system for ever. Please try and minimise the use of these products from your nutritional regime.

I will be posting some recipes that include these healthy fats over the next few weeks to give you some fresh ideas. Let’s embrace this and contribute to our already healthy lifestyles.

Also this term a reminder that we will be taking measurements for anyone wanting to keep track of their fat-loss for the term with the added motivation of a special prize for the most fat lost. And fitness freaks will be included with the best improver on the outcome measures for the term.

Term 3 will kick off with 2 new sessions this week. Monday afternoon Mum’s Group at Buninyong Footy oval at 2.15pm and our early morning boxing session at 6.15am on  Tuesday morning (don’t forget to see Matt at SportsBiz for you inners before then).

Speaking of SporstBiz, Matt is organising to open his doors for an invitation only open night for Crabtree Fitness Professional’s clients and families with 20% off storewide. It will be at 6pm on Tuesday the 23th July for one to two hours. The invitations will be out soon, so hold off on buying your new gear for now.

Bring on Term 3 and let’s make it count!!

Hungry For Change

Today, I’m sharing with you something a little different. The link below is a youtube clip to the trailer for Hungry For Change. This documentary not only highlights the dangers of eating crap but also shows us the tricks that the food companies use to get us to continue to eat this crap. It explains why we have become so addicted to fat, salt and sugar, and why the world is being crushed by obesity. Believe me, you will never look at a Diet Coke in the same way again! This link runs for about 4 minutes. I have downloaded the whole documentary and have a copy of the DVD on its way for anyone who would like to view it in its entirety. You can somehow watch it all on youtube in parts but that was way to complex for me to figure out. The whole documentary goes for about 90 minutes. If you think I’m a “spoil sport” for highlighting healthy eating and suggesting you eat less garbage, then these guys must be classified as total “party poopers”!

If this link doesn’t work for you just google “youtube Hungry For Change trailer”.

Junk Grave

Exercises To Do at Your Desk

Today I was lucky enough to be invited to the Health Expo at the State Revenue Office here in Ballarat. I got to speak to a lot of people about nutrition and health & fitness.

But my main focus today was to encourage the staff who sit at a computer screen all day to get up and move. This is the advice I gave them.

What the typical adult does at work is sit at a desk for eight hours, plus a sitting-down commute both ways and an evening spent in front of the TV. Sitting all day increases our risk for obesity and puts us at risk for back pain, poor posture, leg cramps, tense muscles and sheer boredom. THERE IS SOMETHNG YOU CAN DO ABOUT IT.

Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. You may feel you have no time to do any such thing amid all the rapid-fire e-mails and six-person conference calls. You’re not alone. There are exercises you can do right at your desk to keep your body moving. They’ll help you improve your body’s flexibility and strength with nothing but a few minutes and your desk chair. Just remember to check with a doctor before starting any exercise regimen. Try and get up and move every 30 minutes throughout the day.

Try some of the following exercises to add activity to your day;

20 Chair Squats- stand up in front of your chair and squat down until your bottom touches the edge of the chair without your knees going past your toes. Then stand-up and repeat for 20

20 Chair dips- Place your bottom on the edge of your chair, then place your palms on the edge of the chair either side of you. Keep your feet together and bend at the elbows and dip down then push back up.

20 Desk Pushups- Stand with your hands on your desk and walk your feet backwards away from the desk until your torso is straight. Then bend your elbows so that your chest moves closer to the desk then breath out as you push up.

20 Leg Extensions- sit at your chair with your lower back pushed into the back of the chair, tummy sucked in and shoulders back. Then one leg at a time, straighten your leg and point your toe to the ceiling. Hold for 5 seconds then lower and do the other leg. You can add weight to your leg by hanging something over your ankle (book, hand bag etc)

1 minute plank- lie down on your tummy. Pull your elbows in below your shoulders and your palms flat on the floor. Lift up your tummy and hold your bottom cheeks tight keeping your torso straight. Point your toes down. Remember to breathe. Hold for as long as you can and extend your time each time you perform this exercise.

Shoulder/upper back stretch- put one hand behind your back and the other over your shoulder and clasp your hands together. Push your elbows back and hold for 20 seconds.

Remember that our bodies will not change if they are comfortable and if you don’t make any changes- NOTHING WILL CHANGE!!!!