Tag Archives: weightloss

Six reasons to add exercise into your day

Your body was made to move. But because of the hectic pace of 21st century living, many of us don’t fit enough exercise into our day.

Research from the Australian Institute of Health and Welfare shows that 56 per cent of us don’t get close to the recommended 30 minutes of moderate-intensity activity on most days of the week[i].

If you make time for exercise you’ll benefit not just your body, but your mind, too. Sports and exercise help boost your mood and blast stress. As you know prolonged stress can lead to serious health problems.

Different exercise, different health benefits

Aerobic or cardiovascular exercise helps to protect your heart and lungs, improve endurance and builds your fitness, strength and stamina.

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Strength training (working with weights) will sculpt your body because it builds muscle and burns fat. By the way, ladies, don’t worry that weight training will make you look like a man – you don’t have enough of the muscle building hormone testosterone so weight training will make you look slender – not manly!

If you have a lot to lose or have stiff joints, swimming is a great low impact-exercise. And walking is a great workout too, especially if it’s brisk.  All types of exercise burn kilojoules, helping you manage your weight.  And if you want to lose a few kilos, exercise also helps you to focus your mind on your healthy plans so it’s easier to get to a healthy, happy weight!

Not convinced? Here are six super reasons you should fit exercise into your day! 

  1. Burn those kilojoules

Dieting 101: Consume more kilojoules than you burn and you’ll gain weight. Burn more kilojoules than you consume and you’ll lose the kilos. But whether you want to lose weight or not, exercise is vital to help you get lean and stay that way. Though beware, if you’re exercising to lose weight – the exercise will need to be intensive and prolonged.

Not seeing the results you want? You may not be burning off as much as you think. For example, if you weigh around 60kg and you eat a 50g chocolate bar (1,130 kilojoules) you’ll need to cycle at a moderate pace for 35 minutes or walk for over an hour to burn it off! So, think about what kind of exercise you do and your exercise intensity so you become an active exerciser and not a distracted dieter!

  1. Boost circulation

When you exercise your working muscles produce chemicals, which leave the muscle cells and dilate (widen) tiny capillaries (blood vessels). This makes it easier for blood to reach your body and brain cells, bringing more nourishing oxygen-rich blood to your cells. Another benefit of better circulation is that you’ll nourish your internal organs. So you feel good on the inside – and on the outside, too!

  1. Support the muscles that support your joints

Exercise helps to build strong bones and maintain strength and flexibility. Strength and flexibility is important at every stage of your life but especially as you get older.

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  1. Shape up!

Ever heard that if you build lots of muscle that it will turn to fat if you don’t exercise as much? Not true. Muscle and fat are two completely different tissues so it’s not possible to replace one with the other. But you can build muscle and reduce body fat with weight training and strengthening exercises. Muscle burns more kilojoules than fat because it needs a lot more fuel to simply exist, compared with fat, which is a storage material. Exercising helps your body use up fat stores and gives a sleeker shape. That’s because muscle and fat take up a different amount of space in your body.

  1. Tone up the right places

Everyone has target areas they’d like to tackle. Aerobic exercise blasts fat from all of you, but you can target your problem areas. Fat from around the exercising muscle is used for energy as the muscle grows, enabling you to trim down and firm up trouble areas.

Lifting weights can really help to tone up! Aim for strengthening exercises with weights at least twice per week for up to 30 minutes, to slowly build up your body’s muscle. If you haven’t exercised for some time, speak with your doctor first and get the help of a qualified personal trainer who can help you get your technique, posture and balance right.

Your posture is about the way various parts of your body align in relation to one another. Good posture can help to prevent fatigue, headaches and chronic muscular tension. Perfecting your posture can also help to boost circulation, aid digestion and may help you sleep more soundly.

For good balance, you have to be able to control a number of muscles in order to prevent falls, which may help prevent injuries as you age.

  1. Feel good about you!

Australia’s Black Dog Institute says, ‘Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who do not exercise regularly. Several trials have shown that regular exercise of moderate intensity can be an effective treatment by itself for mild-to-moderate depression[ii].’

One of the reasons is that exercise boosts the release of endorphins, the body’s natural painkillers and feel-good chemicals, which helps to boost your mood[iii]. And as regular exercise helps to tone and shape your body, you’ll have another reason to feel good!

So go on, get moving!

This health information is brought to you by the health and wellbeing team at rt health fund.

*The advice provided is for the average adult and should not be interpreted as being applicable to children, the elderly or those with a chronic medical condition necessitating prescribed diets and physical activity regimens.

[i] Australian Institute of Health and Welfare. Risk factors to health. http://www.aihw.gov.au/risk-factors/ 

[ii] Black Dog Institute. Diet & exercise – Exercise  – Getting help. http://www.blackdoginstitute.org.au/public/gettinghelp/exercise.cfm

[iii] Black Dog Institute. Diet & exercise – Exercise  – Getting help. http://www.blackdoginstitute.org.au/public/gettinghelp/exercise.cfm

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Eight great ways to make resolutions that rock!

Resolutions. Do you find that soon after you make them that you break them? This year, try our eight knockout tips to help you keep your promises.

  1. Be real

Are you making promises to yourself because you really want to? Or is it because someone wants you to make changes? Try writing down all the potential promises you’re considering. Then, put an ‘I’ on the ones you want to make for yourself and an ‘o’ if someone else is wanting you to make the change. The more ‘I’s’ you have, the more likely you are to stick with your plans. If you have more ‘o’s’ you’re less likely to succeed. So really think about your resolutions and why you’re adding them to your list.

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  1. Cut them down

Next, decide on what you really can achieve this year. If there are too many lifestyle changes, it may be too difficult to drastically overhaul your life. So, go for quality not quantity.

  1. Get excited about your outcomes

Being motivated about the new you will help you achieve your goals. Say you want to lose a few kilos. Ask yourself why? What’s your motivation? Want to be healthier? Want to have the stamina to play with your kids? Is it for an exciting holiday or other event? Or, do you want to be slimmer to boost your self-confidence? Write down your reasons in a journal and remind yourself often – say when you wake up and before you go to bed. 

  1. Think about how you want to feel

What words or phrases sum up the eventual outcome of your resolution? Perhaps energetic? Or positive? Or closer to your family and friends? Post your word or phrase on a sticky note and place it where you’ll see it often – on your bathroom mirror, in the car, on the fridge or at your desk. If you want to go a step further, find some pictures that reflect your chosen mood to remind you of your commitment to yourself.

  1. Get planning

Next, make a plan to work out the practical ways that you’re going to reach your goals. So for example, it’s not enough to say ‘I’ll lose some weight.’ Instead, if you want to lose 10kg, break up your major goal into 10 smaller goals. So, perhaps losing a kilo per week could be your smaller goal, which will mean you will reach your major goal of losing 10kg by March. You choose what will work for you!

  1. Turn your plans into actions

Next comes strategy. Perhaps wake up 40 minutes early and walk Monday, Wednesday and Friday for 30 minutes. Committing to suitable days is much more likely to help you succeed than just saying ‘I’ll exercise more’.

  1. Be surrounded by support

Ever heard the phrase ‘misery likes company’? If you hang around people who are negative and are themselves unhealthy, it’s OK to see less of them. Because surrounding yourself with positive people rubs off. Even better, enlist the help and support of a special person. Share your resolutions with each other and you’re more likely to both achieve your goals, too. Your mate or mates will lift you up, keep you accountable, celebrate your achievements and share the inevitable bumps in the road. Are you really committed? Share your intentions on social media and see how much support you’ll get from loved ones.

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  1. Do something good

If you have better health goals in your New Year’s resolutions, think about doing it for charity. It will help to spur you on if you know that you’re making changes not just for you, but for a good cause, too.

And remember …

Changes don’t happen overnight and habits can take a while to make – and to break, too. So be kind to yourself and know that you will experience slip ups along the way. Remember that the small daily actions that you make each day will bring bigger and more positive changes. Consistency is key and momentum creates momentum so stay with it and soon, you’ll see your small steps create big results. Acknowledge your successes and allow yourself to feel good about each one. You made the change. You achieved part of your bigger plan.

Here are some resolutions that our partners are going to make to ensure that 2016 is the best year yet!

‘My New Year’s resolution is to look after myself better. I will lose weight, eat healthier and start being more active. I will buy healthier foods for myself in the weekly grocery shop, cut back on fast food and bring a healthy lunch from home to work. I’m going to try and attend a gym in the city before work and hopefully, start and end each day with a healthier and happier me!’

Glenn Feige QHSSE Manager, Australia, Kayden Industries (Australia) Pty Ltd

‘I think that laughing more is the best health advice! Actually, it has helped me think more about how I can make the kind of conscious decisions I need to make to look after my mental health. Exercising daily, eating well and looking after body health is important. But I know that it is vital to look after my mental health better, too.’

Jenny Fellows, Fellows Bulk Transport

‘My promise for 2016 is to relax more and smell the roses – after all, life’s too short! I’ll be going for short breaks, enjoying my surroundings and loving life!’

Tracie Dickenson, Owner/Director, Daryl Dickenson Transport

‘My resolutions are four fold, I will: 1. Be impeccable with my words, 2. Not take anything personally, 3. Not make assumptions and 4. Do the best I can!’

Annie Humphries, PA to State Secretary, RTBU Qld

Wishing you a very happy, healthy and super successful New Year – this year and every year.

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Ravinder Lilly, Dietitian at rt health fund

Healthy countdown to Christmas

The lead up to Christmas is always busy. With all the extra parties to attend (and food to eat!) and a seemingly endless list of things to get done before the end of year, our health can really take a backseat.

To help make sure this silly season is your healthiest yet, we’ll be posting one health tip a day in the lead up to Christmas. So keep your eyes peeled and join us in our healthy countdown to Christmas!

  1. Breathe to de-stress: Deep breathing oxygenates your blood, which can relax you almost straight away. To breathe deeply, place your left hand on your chest and the other hand on your belly. Gently breathe in and out through your nose and concentrate on expanding your abdomen, not your chest.
  2. Laugh your way to good health: Laughter really is the best medicine! It makes you feel good by lifting your mood but also comes with other great health benefits – regular laughter strengthens your heart, lowers blood pressure, boosts circulation and stimulates your immune system, too!
  3. Learn to say ‘no’: Knowing when and how to say ‘no’ can be hard to master but it’s an important skill to learn. As well as helping to reduce your stress levels, you’ll free up time for you to do things that are more in line with your own priorities and needs.
  4. Get into portion-perfect habits: Ensure you’re getting the right mix of carbs, protein, veggies and healthy fats by following this simple rule: Fill ½ your plate with fresh veggies, ¼ of your plate with lean protein (fish, chicken, turkey, pulses or beans) and a ¼ of your plate with complex carbohydrates (wholegrains) from wholemeal pasta, potato with the skin on, brown rice or noodles.
  5. Get your kids’ eyes checked: Kids rely on their eyesight for reading, writing, computer work and for playing sport. Yet kids of all ages have trouble recognising when they have vision issues and, as a result, children can often be misdiagnosed with having ADHD, dyslexia or other learning difficulties[i].
  6. Up your water intake: Drinking more water comes with lots of health benefits. It keeps your body and skin hydrated, helps you avoid eating (or drinking) unnecessary kilojoules/calories, flushes out your kidneys (which may reduce your risk of kidney stones and other kidney problems) and supports healthy gut function.
  7. For healthier teeth, watch your diet: Oral bacteria live in your mouth, feeding on sugars from your food and drinks and producing waste that is acidic. So opt for a healthy diet without too many sugary or acidic foods to keep your teeth strong and healthy. Plus, drink plenty of water to produce saliva, your mouth’s natural way to cleanse itself.
  8. Be aware of sensitive teeth and gums: Sensitive teeth and gums could be a sign of gingivitis or gum disease, which can ultimately wear away your gums and damage your bones and jaw. It can also lead to tooth loss since teeth are lodged inside your gums. See your dentist to treat gum disease early.
  9. Watch out for ‘low-fat’ labels: Often, products labelled as ‘low-fat’ are packed full of sugar, which means they may contain ‘empty calories’ (a whole lot of kilojoules/calories with no nutritional value). High sugar intake also comes with a host of other harmful effects. Sugar may cause cravings, it’s bad for your teeth and it can contribute to a host of diseases including obesity, metabolic syndrome, diabetes and liver disease.
  10. Keep the music down: A great tune is the perfect kick-start to the day or to a workout. But research shows that frequent exposure to noises above 100 decibels can permanently damage your hearing. Turn down your music to less than 60% of the maximum volume to protect your hearing.
  11. Exercise for your eyes: Exercise is great for your overall health and there’s evidence that aerobic exercise can reduce pressure on the eyes and prevent other risk factors for glaucoma, such as diabetes and hypertension, too.
  12. Pick the right time to weigh yourself: Step on the scale first thing in the morning before eating, exercising or drinking fluids. If you aren’t able to weigh yourself in the morning, be consistent by always weighing yourself at the same time on the same scale.
  13. Don’t skip breakfast: Breakfast really is the most important meal of the day, especially if you’re trying to lose weight. It kick-starts your metabolism, gives you the energy to do more physical activities and can reduce your hunger throughout the day. Stick to a healthy breakfast made up of protein, wholegrains and some healthy fats like egg and avo on whole grain toast or fruit and whole grain cereal with yoghurt, milk or almond/soy milk.
  14. Find a fitness friend: A workout buddy can keep you motivated and make your workouts more fun! Plus, research has shown that having close friends who are active and who eat well reduces your risk for becoming obese since we tend to mimic those around us. In other words, healthy buddies are best!
  15. Brush your teeth at least two times a day: But if you’ve been eating or drinking acidic items (vinegary salad dressings, citrus, wine and/or juices or carbonated drinks) be sure to wait at least half an hour after eating/drinking. Otherwise you could literally brush away acid-softened enamel.
  16. Eat for your eyes: Eye health starts with what you eat – choose a diet rich in omega-3s (found in oily fish such as salmon), zinc (cashew nuts) and vitamins E (sunflower seeds) and C (citrus fruits).
  17. Get more sleep: Sleep deprivation has been linked with an increased risk of type 2 diabetes, heart disease, obesity and mental illness. If you’re a healthy adult, you should aim for around 7-9 hours each night. Kids should get a little more, between 9-10 hours, depending on their age.
  18. Take your lunch break: Despite what you may think, taking lunch has actually been shown to increase productivity and reduce stress. And, if you don’t let yourself get over hungry, you may be more in control of what you’re eating and make healthier choices. So what are you waiting for? Take your lunch break and enjoy it!
  19. Follow the 20-20-20 rule: These days, we’re often glued to our screens, which can cause eyestrain, dry eyes and headaches. So follow the 20-20-20 rule: give your eyes a rest every 20 minutes by staring at least 20 feet (around six metres) in front of you for 20 seconds or more.
  20. Get to know your protein portions: For red meat have a portion about the size of your palm, for poultry consume a portion about the size of half of your hand and for fish you can eat about as much as the size of your entire hand. Don’t forget tofu, peas, beans and lentils are protein packed too – and don’t come with added fat or raise your cholesterol.
  21. Watch for dry mouth: Saliva is important – it’s antibacterial, neutralises acids and helps strengthen your enamel. And, if you don’t make enough, you may suffer from smelly breath and other problems. Speak to your GP if you notice persistent dry mouth or lips.
  22. Get a health check: Regular health checks are important to tackle any health issues early, before they become a problem. Speak to your GP about the appropriate health checks for your age and stage.
  23. Beat bad breath: Bad breath – or halitosis – affects everyone at some stage. To combat bad breath, brush for at least two minutes twice a day, clean your tongue, floss and drink plenty of water. Avoid smelly foods, cigarettes, alcohol and low carb diets, which can make whiffs worse.
  24. Book in for that eye exam: Are you seeing the world as clearly as you should? Some of the signs that you may be struggling with your vision are easy to spot, but others aren’t so obvious. Plus, everyone has trouble recognising when they have vision issues. So see things clearly – get your eyes examined!
  25. Smile: Smile at your co-workers, at strangers and at your in-laws … even if you feel like throttling them. Smiling can actually help lower your heart rate if you’re feeling stressed. So relax, smile and enjoy Christmas day!

We hope you’ve enjoyed our healthy countdown to Christmas. Stay healthy everyone and happy holidays!

[i] Midwestern University. Uncorrected Vision Issues Misdiagnosed as Learning Disabilities in Children. https://www.midwestern. edu/news-and-events/university-news/uncorrected-vision-issues-misdiagnosed-as-learning-disabilities-in-children.html

 

Jenna Kazokas - Marketing Coordinator at rt health fund
Jenna Kazokas – Marketing Coordinator at rt health fund

Don’t do battle at the buffet – fill up without filling out!

According to Nutrition Australia, the average Aussie packs on around 0.8-1.5kg over the Christmas period[i]. The trouble is that most of us don’t lose the extra kilos over the year. The result? We’re getting heavier and heavier. Today, a staggering two thirds of Australians are overweight or obese[ii].

Being too heavy is seriously bad for your health – it increases your risk of chronic (long-term) conditions such as type 2 diabetes, heart disease, stroke, cancers and even Alzheimer’s disease.

This Christmas season follow these easy tips to pick smarter and healthier options at your gatherings, to help you fill up on flavour – without filling out!

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Before the party

Don’t let yourself get too hungry before an event – it’s easier to succumb to fatty/sugary treats. So have a small sandwich or some veggie sticks and hummus or tomato salsa. Make sure you’re hydrated, too. It’s easy to mistake hunger for thirst.

Circle before you choose and chew

Studies show that when faced with a wide selection of foods, people tend to want to try everything. So make a conscious decision to stop, take a look at what you fancy going around the table a few times before making your choice. Then make sure you chew, chew, chew! According to food psychologist, Dr Brian Wansink, people who chew their foods more tend to be lighter than people who don’t[iii].

Pick up a small one

Psychologically speaking, eating from a smaller plate is more satisfying than loading up a large plate – the plate looks fuller so your mind is tricked into thinking you’ve had loads to eat. Plus, Brian Wansink found that people tend to finish everything on their plate[iv]! Our portion sizes have grown over the last 20 years along with our waistlines – did you know that the plates used by our grandparents were the size of our current salad plates? That’s one great reason to downsize your plate.

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Slow down

Put your knife and fork down between bites. Put your glass down before you have another sip. Why? It helps you to become more focused on what you’re consuming. It also takes around 10 minutes after you are full that the signals reach your brain to tell you that you’ve had enough. Slowing it down helps you get back in tune with your body and puts you back in control.

Veggies first

They are low in kilojoules and rich in nutrition, water and fibre. They also require a lot of chewing which helps to slow things down as you take the edge off your appetite. The fibre in veggies and legumes (peas, beans and pulses) absorbs water (another reason to ensure you’re well hydrated), which forms a jelly like mass that helps you to feel physically fuller.

Sushi’s special

If sushi is on the menu, it’s a great option. The combo of high protein fish and filling fibre in the sticky rice is a healthy choice. Add wasabi to tempt and tantalise your taste buds.

Don’t drown in fat

Creamy, cheesy, dressings, dips and sauces make the kilojoules soar and drown fresh tastes, too. Instead, drizzle a little olive oil and lemon or lime juice on your salads and veggies.

Try smaller treats

If you love certain treats, you don’t have to cut them out completely. If you can, try to opt for small amounts and eat slowly – enjoy every mouthful.

Move away from the buffet

Research shows that being near food – seeing it and easily being able to grab it – makes it more likely that you’ll eat more[v]. So try and sit as far away from the meal mountain as you can.

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Drink from a long one

Again, Dr Wansink’s pioneering work has shown that people tend to feel that they have drunk more if they drink from long glasses compared with short, stubby ones[vi]. Using tall thin glasses instead of large wide ones means that you’ll end up pouring less and drinking less, too.

Don’t drink your kilojoules

Your body was meant to be hydrated with kilojoule free water. This may be one reason why your body finds it so hard to detect the kilojoules in juices, waters and smoothies. Alcohol provides a double whammy – it has a lot of KJs and it also puts the brakes on fat breakdown. So try to dilute your drinks, alternate between alcoholic drinks and water and opt to be the designated driver if you can.

Balance things out

Don’t make the celebrations start early and stay late into January – it’s a sure fire way to start the New Year a little heavier. Balancing your extra intake with extra exercise is vital if you don’t want to start the New Year heavier than you were last year. Just half an hour a day can make a big difference to your health – your body health and your self-confidence and emotional wellness, too.

Click here to download our infographic on what to eat this holiday season.

Ravinder Lilly
Ravinder Lilly, Dietitian at rt health fund

 

[i] Nutrition Australia. Tips to beat the Christmas bulge. http://www.nutritionaustralia.org/national/resource/tips-beat-christmas-bulge

[ii] Australian Institute of Health and Welfare. Overweight and obesity. http://www.aihw.gov.au/overweight-and-obesity/

[iii] Reader’s Digest. How to Chew Your Food More. http://www.rd.com/health/diet-weight-loss/chew-more-eat-less/

[iv] Cornell University Food and Brand Lab. Most of the World Belongs to the Clean Plate Club – Except Children. http://foodpsychology.cornell.edu/op/Clean_Plate_Club

[v] Cornell University Food and Brand Lab. How Visibility and Convenience Influence Candy Consumption. http://foodpsychology.cornell.edu/content/how-visibility-and-convenience-influence-candy-consumption

[vi] Cornell University Food and Brand Lab. Short, Wide Glasses Induce Us to Over-Pour Despite Serving Experience. http://foodpsychology.cornell.edu/op/glassshape