Canberra Personal Training http://strive-training.com Training for the body, mind & Soul Tue, 16 Mar 2010 01:45:37 +0000 http://wordpress.org/?v=2.5.1 en Size Does Matter! http://feedproxy.google.com/~r/strive-training/~3/ORg0nqxgwkE/ http://strive-training.com/blog/size-does-matter/#comments Tue, 16 Mar 2010 01:45:37 +0000 tanya http://strive-training.com/?p=98 SHARETHIS.addEntry( { title: "Size Does Matter!", url: "http://strive-training.com/blog/size-does-matter/" } ); ]]> When referring to food and portion control yes size does matter!
In the last 20 years it has been proven that we are consuming around 200 calories more a day which is equivalent to a regular skim milk coffee.
This can equate to 10kg of wait gain per year!

We are eating more calories than we are burning off. So the question is why?

We have control over most of the factors and these can vary between people. Some factors to consider are stress levels, decline of actively, lack of sleep, busy lives, food marketing and increasing portions sizes. Hormonal imbalances can also be a play but this is rare and not fully understood.

Lets take a look at typical every day balance diet and menu
2 pieces of fruit
Up to 4 slices of bread or ½ cup serve of cereal, rice, pasta or potatoes, corn and pumpkin
120grams of meat or vegetarian protein
3x 100 grams serves of diary 
3 tsp oil or spread
2 ½ cups of vegetables

Breakfast: Cereal milk and fruit
AM snack: fruit
Lunch: Sandwich with protein and salad
PM snack: diary based snack
Dinner: Protein and Vegetables
Supper: Diary based snack

How do your current eating habits compare?

Now take control of you plate and waist by following these simple guidelines

You don’t need to weigh your food or measure; a 100g serve is roughly the size of your closed fits. Use this as a guide to help you with portion control.

Depending on your goals apply this formula to your meals

Main meals for weight loss: 3 fist full of food or a metric cup (1 protein 1 ½ veg ½ past, rice or starchy veg)
Maintain weight: 4 fists full of food or metric cup (1 protein, 2 veg, 1 pasta, rice or starchy veg)
Active person: 5 fistful of food metric cup (1 protein 3 veg, 1 pasta, rice or starchy veg)
Snacks: I fistful of food or metric cup

  • Divide your plate up into 3 sections 2 quarters and a half. In the quarter sections place protein and starchy carbohydrates, in the half, vegies. Better yet invest in a portion plate available from www.greatideas.net.au
  • Do a menu plan and keep a food diary. Another great site to help with this is www.calorieking.com.au
  • Learn how to read and interpret labels, the most common portion control error lays in the understanding of the difference between the packet serving size, 100g serving and the amount actually eating.
  • Buy the smaller option, do you remember the good old days when a bottle of coke only come in a 390mls bottle? Now you are hard press to find one. The larger the packet the more we eat! Same when eating out, opt for entree size meals
  • Sit and be with your food at each meal time and take the time to chew at least 34 times the same number as there are teeth in your mouth.
  • Ask yourself if you are thirsty rather than hungry, and drink a glass of water before reaching for a bite to eat.
  • And of course, increase your level of exercise. Take the stairs instead of the lift, park your car further away and walk the extra distance. When walking pick up the pace.

Being mindful of your food habits and intake can help you reach your health goals what ever they are keep striving towards them.

Until next time Tanya.

Strive has partnered with elegance BEAUTY THERAPY, to receive $30 dollars off your next treatment please contact Tanya on 0424405344 or use the contact me page on this website to redeem your voucher.

 

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]]> http://strive-training.com/blog/size-does-matter/feed/ http://strive-training.com/blog/size-does-matter/ Toxins http://feedproxy.google.com/~r/strive-training/~3/9I4kBS20Enw/ http://strive-training.com/news/toxins-how-to-minimize-your-exposure/#comments Tue, 09 Feb 2010 05:45:33 +0000 tanya http://strive-training.com/?p=96 SHARETHIS.addEntry( { title: "Toxins", url: "http://strive-training.com/news/toxins-how-to-minimize-your-exposure/" } ); ]]> Since the industrial revolution, our exposure to free radicals has increased dramatically. Every day we are bombarded with thousands of toxic compounds found in the air we breathe, the water we drink and bath in, the food we eat, medical and over the counter drugs and synthetic vitamins you take, the products you use in your home for cleaning with, shampoos you wash your hair in, make up, body wash, deodorant, toothpaste, hair gel, carpet, indoor plants….. I’m getting tired just listing them all and there is many, many more! So why do you want to reduce your exposure? New studies indicate that your body has stored anywhere from 400-800 toxic metals and chemical residue in your fat cells, liver, kidneys, brain, glands, and central nervous system which could lead to all sorts of health issues and medical conditions ranging from obesity, cancer and degenerative diseases such as dementia.
 
The uneducated choices we making are killing us and Mother Earth too.
 
Here are some options you can implement today to help yourself and our planet, I challenge you to make three changes over the next week.
 
Eat organic, unprocessed food. The golden rule here is if it comes out of a packed with more than one ingredient on the list, stay right away from it!
 
Switch your household and body care products over for natural and environmentally friendly products; I use the following alternatives,
 
House hold alternatives
        Enjo cleaning microfiber cloths for kitchen and bathroom
        Earth choice home cleaning range for floors, toilets, kitchen, laundry
        Home made products such as vinegar for laundry, bicarb for cleaning etc…
 
Pots, pans and plastic containers
        Food should be cooked in stainless steel; un-glazed ceramic dishes, cast iron skillet pans or pots, and Pyrex glass ware.

        Ideal storage of food is in glass jars or containers with the recycling numbers of 2, 4 or 5.
 
Body care
        Face cleanser; mix in a 250ml bottle 50mls of castor oil, 50mls of jojoba oil (known for the cleansing and exfoliating properties), and the rest with cold press sunflower oil.
 
        Facial moisturiser, mix together apricot kernel oil and rose hip oil, good for restoring damaged skin, rehydration and improved skin tone.
    
        Shampoo and body washes should come from organic natural and stainable sources, look for ones free of animal products and palm oil. I like the miessence range of products.
 
        Deodorants look for products that are aluminum, chlorohydrate ammonium, aluminum sulfate, potassium alum, potassium aluminum sulfate, mineral salts or crystal free. Aluminum
        clogs pores and stops us from perspiring and has been linked to Alzheimer’s and breast cancer. Again look for products which are organic and natural.
 
Whenever I am out shopping for products either food, body care, or cleaning products I follow these two simple rules,
 
Do I recognise the list of ingredients; if I don’t then how do I know what I am putting in or on my body is good for it!
 
Is it organic and certified?
 
I also recommend that you find a good healthcare shop and check out your local food co-op and farmers market. These places are full of goodies that are good for you and the environment!
 
Till next time keep on striving for your goals whatever they may be!

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