How to drink less but still have fun this party season

This post is written by Catherine Saxelby, an accredited dietitian and nutritionist who is a member of the Lion Beer Advisory Panel and has overseen the introduction of nutrition information panels onto Lion’s entire range of beers.

If we could just contain things to a one-off Christmas Day blow-out, our bodies could cope. But it’s those indulgent gatherings in the long lead-up such as end-of-year farewells, speech nights, office parties and family picnics that can wreak havoc with our best intentions. Then it spills over into New Year with fatty finger food and salty chips.
 
The silly season is also the peak time for drinking, from a glass of bubbly on arrival to a cold beer at a barbecue, but it can undo your hard efforts at the gym if you go overboard. Small wonder this over-indulgence is linked to holiday weight gain.

The problems with alcohol.

• Alcohol can be a contributor to overweight. Pure alcohol is concentrated in kilojoules (Calories), having almost twice that of carbohydrate or protein, gram for gram. 
• Alcohol seems to encourage fat storage rather than fat burning. And it reduces your resolve so you eat things you’d never normally consume. How good that pie and hot chips look on the way back from the pub…
• Here’s how to help your clients enjoy themselves in moderation. No-one wants to lose weight, then regain it all over Christmas. 

Catherine’s 12 best Christmas tips for drinking less
If you’re trying to stick to a weight loss program, here’s how to survive without becoming a total social pariah. Good news is there are lots of lower kilojoule and lower alcohol drink options right now:
 
1. Quench your thirst with a large mineral water as soon as you arrive.
 
2. Spritz your wine with mineral water or add ice to make itgo further.

3. Order a light or mid-strength beer. You save on alcohol AND kilojoules.

4. Stick with white spirits (like vodka) with lots of ice and sugar-free mixers. 
 

5. Intersperse sparkling mineral water with your alcoholic drinks. It helps keep you hydrated and avoid a hangover. Drinking a large glass of water before bed also helps.

6. Have something to eat before you drink to slow the absorption of alcohol. 
 
7. Buy lower-alcohol wines.
 
8. Watch those portions. Remember a standard glass of wine measures only 100 mL, not 170 mL like those bars give you. A standard beer is one middie 285mL (full-strength) or two middies 570mL (light beer).

9. Don’t forget these non-alcoholic options:
 
▪ mocktails (as long as they’re not made with cream or heaps of juice)
▪ tomato juice (refreshing in hot weather)
▪ lime, soda and bitters
▪ grapefruit or cranberry juice with mineral water
▪ ginger beer
▪ iced teas
▪ fruit punch (serve in a champagne glass).
 
10. Offer to be the designated driver so you have the perfect excuse for not drinking. Even driving to the event makes you extra cautious about drinking.
 
11. Set yourself a limit before you go out and stick to it. The National Health and Medical Research Council recommends no more than four drinks in a 24-hour period.
 
12. Steer clear of salty snacks such as chips or peanuts (or ones with chilli too), which only make you thirsty and encourage you to you drink more.

Don’t mentally write off the next month. Think in terms of trade-offs so a boozy dinner is balanced with some salads, seafood and fresh fruits, or a workout. Forget losing weight now. Aim to be the same weight in January as you were at the start of December – that’s ‘success’.

Forget low-carb beer
Diet-conscious drinkers have flocked to low-carb beer, but consider reaching for a light or low-alcohol brew instead. Either mid-strength or low-strength is a winner.

First, beer is not actually high in carbohydrate to start with. Regular beer has less than 3 per cent carbs while soft drinks have 11 and bread, a high 40 per cent.
 
Second, most low-carb beers have the same alcohol content as full-strength regular beers which is 4 to 5 per cent. So you save on the carbs but make up for it with the alcohol – and the kilojoules end up around the same. 
 
Compare a low-carb to a low-alcohol beer in terms of kilojoules per 100mL or per serve. You’ll see both end up about the same. And your total kilojoule intake is ultimately what counts.

It’s the party season and nobody wants to completely abstain from indulging, but by working some of these tips into your summer you can have fun without waving farewell to all your good work.
Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1IQsuWr

from WordPress http://ift.tt/1QH8kiK

Should I juice or should I blend?

This blog post was written by Lisa Craven, author of Juice It! Blend It!

With party season upon us, and the increased opportunity to indulge in snacks and alcohol that this entails, you might want to give yourself a pre-emptive health boost by packing more nutrients into your day. And whizzing a whole bunch of fruit and veggies into a drink is a great way to quickly get a massive hit of goodness.

But should you juice or blend? Juicing and blending are both great, but for different reasons. Juices are made using juice extractors and smoothies are made in blenders. Although some think they are the same, they are in fact quite different. They taste different, have a different consistency and different health benefits. You can have a few juices in one day, but just one smoothie will fill you up.

Juicing
Juices are made in a juice extractor, a machine that works to separate the liquid from the pulp of the fruit and vegetables. Juicing actually extracts the liquid juiciness from the fruit or vegetables leaving the indigestible fibre behind. This is what allows you to consume lots of vegetables! And, because juices don’t have any fibre, your body can quickly assimilate the vitamins and minerals. This gives your system a quick energy boost. Juicing machines do the work for you. Once the pulp is discarded from the juice, you can use the pulp in many different ways including giving it to the neighbour’s chickens, composting it or baking muffins with it.

Blending
Blending, or smoothie making, keeps everything intact, including the fibre. This takes the cake on digestion. This requires using a blender and some preparation of your fruit and vegetables, like peeling, pitting or slicing, before tossing them in the blender. The blender also requires liquid to be added to the mixture, such as coconut water, filtered water or nut milk, and keeps all the delicious flavour and texture. Smoothies are full of fibre and take longer for the body to absorb the nutrients. A smoothie can be equivalent to a meal.

Should I juice or blend?
The short answer is to do both, juice and blend, but at different times during the day. Juices are a great addition to a meal, but a smoothie can be the meal itself. Just keep in mind that the ingredients, preparation and recipes are different and not always interchangeable. You can also juice vegetables and add them to your smoothie instead of another liquid, giving you the best of both worlds. For example, make a mean green juice and then add that to your smoothie – and ‘voila!’ – you have a nutritious drink and blend of juice and smoothie. While this is delicious and healthy it requires both a juicer and a blender.

It’s great if you can have both a juicer and blender, but that’s not everyone’s cup of tea. If you can only choose one, my suggestion is to go with a juicer if you are looking to add vegetables to your diet and want the vegetables to be assimilated quickly, giving you loads of energy. However, a note about juicing fruit: if you plan to juice a lot of fruit, be aware that consuming a lot of fruit juice can cause a rapid spike in blood sugar, which often leads to energy loss rather than gain. If you are looking for extra yummy fibre with slow absorption of food and a snack or meal replacement, go with a blender.

Recipes

Hydrate with Banish the Bloat Juice

2 cups chopped watermelon, rind removed
1 handful mint
1 knob ginger

Feed all the ingredients through a juicer. Pour into a glass. Serve immediately and enjoy!
__

Love Your Greens Juice

This one is a great afternoon pick me-me-up!

½ lemon
1 handful kale
1 handful spinach
1 small cucumber
4 stalks celery
Handful parsley
1 knob ginger

Remove the peel and pith of the lemon and cut to fit in the juicer. Feed all the ingredients through the juicer. Pour into a glass. Serve immediately. Enjoy!

Leafy greens such as kale and spinach are rich in vitamin B and a great mood enhancer.
__

Grapefruit Kale Juice

1 grapefruit
1 handful kale
1 cucumber

Cut the grapefruit in half, then peel and remove the pith and cut the grapefruit to fit into the juicer. Feed the ingredients through the juicer. Pour into a glass. Serve immediately. Enjoy!

Lisa Craven is a juice devotee from New York City, but now living in Sydney. Passionate about wellbeing and keeping life in balance, she is a life coach, yoga teacher and a champion for wellness in the workplace. Lisa is the author of Juice It! Blend It!

Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1NemC8k

from WordPress http://ift.tt/1QymBhI

FILEX 2016 strives to help fitness professionals realise their true potential

In 2016, the annual FILEX fitness convention will turn 21, and we’ll be celebrating by giving you all the information and opportunities to ensure you can help your clients and members reach their full potential – and so you can become the best version of yourself, as well!

If you’ve attended a FILEX event before, then you’ll be stoked to discover that we’ve introduced a number of awesome new reasons to attend the largest annual fitness convention in the southern hemisphere. These include:

• the NEW Women of Influence lunch (Saturday 30 April)
• the NEW Meeting of the Minds PT event (Thursday 28 April)
• the NEW Poliquin & Clean Health workshop (Thursday 28 & Friday 29 April)
• NEW delegate payment plans
• NEW customisable Business and PT Gold Passes
• NEW international and local presenters
• NEW session topics, including Barre, Antigravity Fitness, Barefoot & Bodyweight Training and Calisthenics
• NEW Coaching And Behaviour Change strand
• NEW super sessions.

FILEX first-timers will, of course, enjoy the fundamental features that have made the event the pinnacle of the industry calendar for over two decades, such as the:

• Business Summit (Thursday 28 April)
• Business Breakfast (Saturday 30 April)
• PT Breakfast (Saturday 30 April)
• Keynote Address, delivered by Glenn Capelli who was voted Keynote Speaker of the Year (Friday 29 April)
• Unlimited access to the annual co-located Health & Fitness Expo (Friday 29 April to Sunday 1 May)
• Exclusive discounted rates to attend the co-located Les Mills ONE LIVE event (Friday 29 April to Sunday 1 May).

The important stuff:

• When? Friday 29 April to Sunday 1 May 2016 with pre-conventions and summits on Thursday 28 April.
• Where? Melbourne Convention & Exhibition Centre.
• Who’s it for? Practicing fitness industry professionals looking for a weekend of education, inspiration and motivation all while networking with colleagues/peers and earning CECs in the process!
• Accreditation? 12 CECs, 3 PDPs and 10 CPDs.
• Price? Early Bird discounts apply. Visit www.filex.com.au for full pricing details.

For more information including online registration visit www.filex.com.au or phone Australian Fitness Network on 1300 493 832 or +612 8412 7400.

Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1Tljj0C

from WordPress http://ift.tt/1HGFXQm

Why we should add health literacy to the Curriculum

This blog post was written by Tess Wilson, a Membership Consultant with Australian Fitness Network. A former competitive swimmer, Tess is passionate about healthy living and the life-enhancing power of healthy, nourishing and delicious real food.

From childhood most of us are taught the importance of developing literacy skills. Our school years teach us to work effectively with information – empowering us with the skills to understand, apply, and evaluate information, and encouraging the creation of new ideas.

Literacy is most commonly thought of as the ability to read and write, and these skills extend across all aspects of our lives. One of the most important areas in which literacy skills are essential is health. Given the rising rates of childhood obesity in Australia it is vitally important to foster an understanding of the importance of health from a young age. The role of schools in providing quality physical education is now more important than ever.

Our ability to access and utilise essential health information is a fundamental skill that enables us to make informed decisions when it comes to our health. Health literacy is the term most frequently used to describe our ability to understand, appraise and apply information to make effective decisions about our health and healthcare. An adequate level of health literacy equips us with the knowledge and ability to read and understand labels or instructions on medication packaging, fill in healthcare forms, and know when and how to make an appointment with a healthcare professional. Developing an adequate understanding of our health allows us to cultivate a positive relationship with our body, ensuring that we can effectively manage periods of illness as well as periods of good health.

A survey by The Australian Bureau of Statistics found that 60 per cent of Australians have less than adequate levels of health literacy. This means that only 40 per cent of Australian adults are able to follow and understand health messages and hence reach appropriate decisions when it comes to their health.

Low health literacy is associated with increased rates of hospitalisation and greater use of emergency care, the inability to interpret labels and health messages effectively, poorer health knowledge and higher health care costs. Individuals with a high level of health literacy are able to make the important connection between quality and balanced nutrition, physical activity and mental health; those without this ability are therefore at a much higher risk of developing unhealthy lifestyle habits; making them more susceptible to obesity and chronic disease.

Improving health literacy begins with education, and this should start in early childhood. Unfortunately, due to a lack of implementation and support, the quantity and quality of physical education in both primary and secondary schools has declined. Turning this around starts by increasing not only the time spent on physical education but also in increasing the importance that is placed on this form of knowledge.

Health and physical education need to be delivered regularly and taught well in order for this aspect of literacy to stand alongside language and numeracy as a core form of valued knowledge. Teaching and reinforcing the importance of health from a young age equips children with the skills they need to manage their own health later in life.

It is vital to initiate a positive relationship with our bodies from a young age. The more we understand the needs of our own body, the better equipped we are to manage during times of illness. For example, someone with an appropriate level of health literacy can effectively recognise why they might be experiencing a headache. If we are able to understand why the headache is there, whether it is due to dehydration, lack of food, or lack of sleep, we can appropriately address and manage the issue without always relying on medication. This knowledge and understanding of our own bodies helps to lower individual health care costs, and in some cases reduces the use of acute health services.

Taking action to address health literacy is therefore imperative. All schools need to ensure that they deliver the mandated hours of physical education and sport each week. According to the NSW Department of Education this equates to a minimum of 150 minutes of planned moderate physical activity each week for all students from kindergarten through to year twelve. One way of ensuring the regular inclusion of physical education is to assess these skills together with literacy and numeracy, thereby encouraging schools and the government to prioritise physical education and health literacy.

There are also ways in which we can improve our own health literacy. As a consumer, make sure that you discuss any difficulties you have in understanding health information or services, ensure that you are open and honest with healthcare providers about your medical history, engage in health education to improve your knowledge, and raise awareness among your family and friends about the importance of health literacy.

School communities, parents and individuals can all play a part in addressing health literacy. We can all make an investment in health education because, let’s face it, a healthy life is a life well lived.

For more information visit safetyandquality.gov.au or abs.gov.au
Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1Wj9K2x

from WordPress http://ift.tt/1ijdUu0

I’ve just qualified as a personal trainer/fitness instructor – what do I do now?

Congratulations! The fitness industry is a really positive and vibrant industry to work in. You have the skills and power to hugely improve, and even transform, people’s lives – and there aren’t many professions in which you can say that.

So – now you’ve got your cert III or IV in fitness, what do you need to do to get started working in the fitness industry? There are a few things.

1. Get registered – most employers will require it
You may plan to run your own studio or training operation, but most people will start out by gaining experience working for an established gym or fitness facility. Most club owners/operators will require you to be registered with a fitness industry registration body before they will employ you or contract you to work in their facility. Why? Because registration (which requires proof of ongoing education every two years) helps to maintain high industry standards.

‘Fitness Australia’ – and ‘Physical Activity Australia’ – are industry registration bodies for fitness professionals in Australia.

When you register, your registration lasts for 2 years. After this you will need to renew your registration by proving ongoing education. This is where membership of Australian Fitness Network (known as ‘Network’) can be very useful – see below.

2. Consider becoming a member with Australian Fitness Network
In order to renew your registration with one of the two registration bodies mentioned above, you need to prove your ongoing learning in the fitness industry by doing courses that earn you credits (CECs for Fitness Australia or PDPs for Physical Activity Australia).

This is where membership with Australian Fitness Network can be very beneficial. It’s not compulsory to become a member with Network – but it’s very helpful to do so because it provides you with access to 8 CECs (or equivalent PDPs) annually at no extra cost – that’s 16 in each 2-year period. Fitness Australia requires you to provide evidence of having earnt 20 CECs within each 2-year period, so membership with Network is a very cost-effective way of achieving most of these. 

Network Membership also provides big discounts on its vast range of other online CEC courses, as well as its face-to-face courses and the industry’s pinnacle event, FILEX, which have credits attached.

And why should you trust Network? It was established way back in 1987 and has been leading the way for the Australian fitness industry ever since, through ongoing education courses, events and information/publications.

3. Get Professional Indemnity Insurance. Why?
Most facility owners/operators will require you to be insured with ‘public liability and professional indemnity insurance’ to protect you against potential legal action from clients and members.

Network Members can take out Network Insurance which covers a fitness professional’s specific needs. Other insurance is available, but Network Insurance is the most affordable option if you are a Network Member. HERE is where you can find out more.

4. Get to work!
So, now you know what to do, you can set the ball rolling on your fitness career. It’s an amazing industry to work in. At Network, we believe that the membership we offer – coupled with Fitness Australia or Physical Activity Australia registration – makes you more employable, keeps you connected to developments in our industry and supports the development of a long and successful career.
Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1KagnP4

from WordPress http://ift.tt/1LcXsqZ

Overcoming Adversity

Two office workers-turned gym owners on a devastating fire and the inspirational rebuilding.

from WordPress http://ift.tt/1FtYFnz

Autumn Escapes?

Is fall the best time of year? The answer is obviously “yes”. Check out this educational video on camping in the autumn.

from WordPress http://ift.tt/1Xzy7fQ

Camping in the Cold

Seriously, just because it can get cold does not mean you can’t go camping.

from WordPress http://ift.tt/1VFpyyf

The Best Camping Hacks

Great video, even better hacks. Can’t wait to get back out there!

from WordPress http://ift.tt/1im1PEY

4 Fitness Hacks You Need Right Now

COFFEE!

We know that coffee works wonders when we rise in the morning. We also know it’s crucial for when we’re experiencing the near inevitable post-lunch slump in the office. But did you know it can have a beneficial effect on your workouts, too? Men’s Fitness has identified at least five ways coffee can positively add towards your fitness journey. For starters, coffee has been linked to the use of fat cells as an energy source, aiding in the weight loss process. It can also decrease muscle pain, which means you can complete more reps at a higher resistance.

Temptation Bundling

Sometimes our minds are more than ready for a workout, but our bodies are not cooperating For those days when you find yourself in a body and soul struggle of epic proportions, temptation bundling will make your final decision– to go, or to stay?– infinitely easier. At its core, temptation bundling is an economic concept. And like most principle of economics, it revolves around the incentivisation of undesirable or tedious activities. Basically, when you complete or participate in a routine activity, you reward yourself. Example: going for your bi-annual dental examination may be your least favorite thing in the world, but if you manage it, you take the rest of the day off and go to the theatre. Now consider in the context of health. Maybe you only watch your favorite show or listen to a podcast or the next chapter of an audiobook when working out. There’s actually a really interesting episode of Freakonomics radio that explores a study surrounding temptation bundling and university students’ gym habits.

http://ift.tt/1JF0DFD

Weighted Clothing

You can actually get pretty creative here. The key to training with weighted clothing is to not do it in excess. But when done right, it can make even the most mundane activities serious calorie burners. Buzzfeed’s Peggy Wang suggests donning a weighted vest. Jog around the neighborhood while doing your routine errands. That extra bit of weight and resistance can lead to a nice boost in calorie usage. Keep in mind that although weighted armbands and ankle bands are on the market, they have a reputation of being destructive on one’s joints. These should only be used at the recommendation of a physician or physical therapist.

Supplements

For those who are primarily concerned with bulking up, taking the right supplements could enhance the effects of a particularly strenuous workout. Men’s Fitness recommends taking supplements before or during a workout in order to maximize their effect. Their ultimate pre-weightlifting combination? “1-3 grams of beta-alanine, 5 grams of creatine, and 100% of your recommended daily intake of vitamin B12, vitamin c, vitamin e, and zinc with a trace amount of magnesium”.

from Jason Andor’s Fitness Blog http://ift.tt/1KumRhc

from WordPress http://ift.tt/1L8bkyu

Camping Upgrades

By now, you’ve probably figured out that camping is one of my favorite activities. There’s just something about slipping away from the mechanized, digitized, and routinized demands of day-to-day life and returning to your primal roots. Filling your lungs with fresh air and sleeping under the watch of nature herself is a great way to revitalize your mind and equip you that needed vim to take on the daily grind.

But camping, like any other activity, can constantly be improved upon via hacks, secrets, and tips. National Geographic has shared ten camping tips that will make your great (outdoors) escape that much more enjoyable. Check out a few below!

Let there Be Light: Nat Geo suggests increasing the warmth (mood, not temperature) of your campsite with some additional lighting options. LED bulbs can look isolated and cold, so why not invested in a powerful lantern? Even if you’re more of the backpacking type, there are plenty of portable and lightweight options available to you.

Work-Night Getaway: Camping trips needn’t be lengthy exhibitions. If there’s a campground easily accessible from your city (about 90 minutes away, at the most), why not go for it? On the weekdays, the ground won’t be crowded, and there will be a sense of sweet isolation you just can’t get when it is filled with people.

Don’t Stop: When you get to your campground, keep going. Dive a few more miles into the brush to uncover a much quieter piece of camp ground. You may distance yourself from some amenities, but your newfound tranquility will only add to a feral sense of self-sufficiency.

The Importance of Pillows: It’s no secret that a good night’s sleep is integral to the functions of the next day’s work, even if you aren’t in the office. Just because you’re camping doesn’t mean you have to forgo comfort during your slumber. Pillows have been used since ancient times, and for good reason. They provide support for your head and shoulders, and keep bugs out of your mouth and ears. The Nat Geo article has several suggestions for camping pillows. If you forget to bring one, you can use a jacket or a sack.

Eat Well: A few days in the wilderness doesn’t mean that your diet only needs to be made up of freeze-dried snacks and bland grains. Know the shelf-life of different foods, and you’d be surprised at what lasts in a backpack. Some cheeses can last for several days, as can produce. Just know when you’re going to be eating what, and you should be fine!
from Tumblr http://ift.tt/1Uq9kMk

from WordPress http://ift.tt/1L8bkyq

World’s Most Dangerous Hike?

I love hiking, but this could definitely give me a fright!

from WordPress http://ift.tt/1O0p43C

Mindful meat: how eating less but better meat can help your health – and the planet

This blog post was written by Tess Wilson, a Membership Consultant with Australian Fitness Network. A former competitive swimmer, Tess is passionate about healthy living and the life-enhancing power of healthy, nourishing and delicious real food.

Human beings are undeniably carnivorous. Meat is a delectable dinner staple, a piquant addition to any lunchtime sandwich and an enticing treat to add to your Sunday breakfast. Yet, in Western culture the role of meat in our daily diet has increased so considerably that it’s impacting negatively on human health. What’s more; the current pattern of global meat consumption is fundamentally unsustainable.

The astounding increase in worldwide meat consumption over the second half of the last century has seen a startling change in the meat production sector. The excessive consumption of meat has driven farmers to produce larger quantities of lower quality meat. Industrialised farming has hence become the norm, and with it negative consequences for human health.

The sustainable table, a not-for-profit organisation that advocates for a fair global food system, advises that the frequency at which we eat meat is so high that it is contributing to an increase in obesity and cardiovascular disorders. Consuming too much meat can also cause a rise in cholesterol and significantly increase the risk of developing type two diabetes.

The sustainable table therefore stipulates that the link between meat consumption and human health is indisputable and the need to make healthy choices when it comes to meat is vital.

But what are the right choices? How can we reverse the harmful pattern of excessive meat consumption? The answer is in sustainable food; in quality over quantity.

The consumer plays a key role in the market: the choices we make dictate production. Opting to be mindful with your food dollars can help determine a positive change in the global food system.

Eating sustainably means buying and consuming food that is grown or raised in a more environmentally, ethically and socially responsible way. Sustainable agricultural practices protect the environment, shield human health, and ensure the fair treatment of animals. Sustainably raised meat is not only superior in taste to that produced by industrial agriculture; choosing to eat sustainably is integral in achieving optimal health.

The health benefits of sustainably raised meats are far-reaching. In comparison to factory farmed meat, sustainable meat contains less fat, fewer calories and higher levels of important nutrients. According to The Sustainable Table, meat from pastured animals contains more vitamin E which is important to immune function and other metabolic processes, higher levels of vitamin A, which aids vision and reproduction, and retains more essential fatty acids like omega 3, which is central for brain function and cardiovascular health. In addition, sustainably raised meat is cultivated without the use of growth hormones, nontherapeutic antibiotics, or objectionable feed additives that undermine public health.

Meat is a major source of protein and is rich in iron and vitamins. However the nutrient content of meat has declined significantly with the rise of factory farming. Industrially raised animal products are high in fat and cholesterol, and contain fewer nutrients. Antibiotic use is also prevalent on industrial farms, creating the risk of antibiotic-resistant bacteria. This can be detrimental to human health as the meat we go on to consume contains antibiotic-resistant bacterial infections which can cause skin and blood contagions as well as illnesses such as pneumonia.

Eating sustainably grown, unprocessed meat can also reduce your risk of chronic conditions such as cancer, heart disease and diabetes. In line with making sustainable choices when it comes to meat, reducing the amount of meat we consume each week can contribute to curbing obesity and improving mortality.

With these health benefits in mind, opting for sustainably raised meat is undeniably the best choice when it comes to your health. Unfortunately, it is more expensive to raise animals sustainably and consequently sustainably raised meat is generally more expensive than the mass produced meat that is churned out by factory farms. However, you do not need to increase your weekly food budget in order to enjoy sustainable meat. Most people consume too much meat each week; choosing quality over quantity by eating less meat of a higher calibre is not only better for your health, it supports farmers who raise their stock responsibly.

There are a range of good practices to follow at the supermarket to ensure that your food dollars are spent with both personal and environmental health in mind. First of all, choose high quality meat from local farms that respect the welfare of their animals. Varying the types of meat you eat is also important in relieving pressure from factory farms that produce popular products of a low standard. Learning to cook with all cuts of meat is equally important as it reduces waste.

It is also important to take note of the labels on food products. The ‘slow food movement’, a global organisation that focuses on food that is good for people and good for the planet, advocates the importance of clear communication of food labels. Food labels enable consumers to make informed choices; reading the information on the products we buy is therefore essential in helping us make mindful food choices.

Slow food believes that food equals pleasure, awareness and responsibility. The organisation promotes good, clean and fair food to ensure a better future. The consumer plays a pivotal role in ensuring a sustainable future when it comes to food production. Your food choices are therefore a key contributor in improving the current food production system. Being mindful at the supermarket checkout goes a long way in improving your individual health, the health of animals and the health of our planet.

For more information visit sustainabletable.org or slowfood.com

Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1PvbPGe

from WordPress http://ift.tt/1h9uKv2

No More Light

Many of can’t seem to put down our electronic devices before bed. Today, we’re always answering that last text message, reading one more article, or simply scheduling out the next day. Or, if you somehow have managed to eschew computers and smartphones, maybe you’re still into cramming in some late night TV. But, though it may seem relaxing, your brain really hates you for it.

See, using electronics at night subjects you to greater exposures of short wavelength light, or “blue light”. These pesky luminous waves suppress the amount of melatonin your brain produces. And in case you didn’t know, that melatonin is essential for a good night’s rest, as it is the hormone that controls your sleep and wake cycles. Melatonin suppression is no laughing matter– chronic poor sleep has been linked to obesity, diabetes, and a host of cardiovascular issues.

That sleep is important, and that our screen addiction can contribute to poor rest, is not up for debate. But pretty much everything we do is done in front of a screen, so how can we do our bodies right without completely withdrawing from contemporary society?

No, the answer is not a complete, one-person overthrow of societal norms and expectations. Rather, you should be taking steps to reduce blue light in your nightlife. Blogger Chris Kesser recommends starting by downloading f.lux, an app that reduces the amount of blue light being emitted from your computer, phone, or tablet by adjusting the screen’s display to mimic the amount of sunlight outdoors. It does this automatically, too. During the day, you may have a fully bright screen, but as the night wears on, you will see your screen take on a darker tint. Once you use it, you’ll wonder how your eyes still functioned without the app!

While a great starting point, f.lux only works with screens. So how do we deal with the light emissions from lamps and light fixtures? For this, Kesser suggests picking up a pair of amber-lensed shades. They aren’t very expensive, so you can toss a pair on when the sun goes down, and filter out excess light when you’re in the home. It make take some time to get used to, but once you adapt, you’ll be able to carry on with any regular night time activities you in which you participate.

from Jason Andor’s Fitness Blog http://ift.tt/1UPv29l

from WordPress http://ift.tt/1hIE0Xu

Hike Your Way to Health

The benefits of hiking and trail riding far surpass taking in the fresh air. Whether challenging yourself with an advanced trail, or walking a local nature route to take in your surroundings, hiking is a variable exercise with dozens of benefits both mental and physical. From shedding those few pesky pounds, to helping your heart stay in beat, hiking is a healthy habit for anyone to enjoy.

Easily one of the greatest benefits of hiking, the cardio-respiratory workout strengthens your most precious of organs. Good for the lungs, heart, and blood vessels, hiking aids in those vital functions that keep us alive. Fighting off the fat by burning around 350 calories an hour, and strengthening our muscles are only surface benefits to hiking. Lowering your risk for high blood pressure, type 2 diabetes, heart disease and stroke are all positive results just 150 minutes a week of active walking or hiking can bring.

Lowering your risk for colon and breast cancer, hiking benefits run the entire gamut of the body. Beyond the physical, the many brilliant side effects of hiking can equally affect the mind. Reducing depression, improving the length and quality of sleep, and extending lifespans by lowering your risk of early death by nearly 40% make this an activity that’s almost too beneficial to avoid. Exercising your legs, knees and arms can fight of arthritis, or help manage an existing condition, and even aid in the recover from old injuries.

With a small investment of your time, performing moderate exercise can bring a laundry list of health benefits. Fighting disease, weight gain and depression, all with a simple exercise. You don’t even need a mountain trail to perform your weekly walks. Cul De Sacs, city blocks, and neighborhoods can all be the staging ground for you to walk your way into a healthier tomorrow.

from Tumblr http://ift.tt/1DMSboj

from WordPress http://ift.tt/1N3s6Ex

Dealing with Runner’s Burnout

from WordPress http://ift.tt/1KgWlle

Hiking Your Way to Good Health

from WordPress http://ift.tt/1Wh6isb

Beat the Burnout

Ah, runner’s burnout– the timeless dilemma. Whether you’re a regular marathoner or just getting your running legs into shape, burnout is bound to hit from time to time. While it’s avoidability is a completely different beast, we do have some choice in how we deal with this fitness roadblock. There are several ways to get over the hump, but whatever you do, keep going. Your body will thank you. Now, here’s 5 ways you can defeat burnout, get on the trail, and give your body what it needs.

 

1) Train to Be Mentally Tough

 

Often times, the lethargy we feel isn’t because of physical pain or fatigue. Instead, it has it’s roots in a lack of mental toughness. Your legs could be ready to go and your muscles could be limber, but if you’re mind isn’t in good shape you aren’t going anywhere. While mental training has benefits reaching from the classroom to the boardroom, it is a useful undertaking for athletes as well. If you think this may be preventing you from reaching maximum potential on your runs, check out these exercises from Art of Manliness and Men’s Fitness that will jump start the brain. True, they don’t have any inherent connection with raising your heart rate, but they will infuse your brain with the vigor needed to hit the ground running (literally).

 

2) Go Outside

This mainly applies to treadmill runners. While the treadmill belt can be more forgiving on your joints, and though statistics show the VO2 Max while running indoors is the same as running outside, treadmill burnout can be swift and unforgiving. Just think about it– you’ve been running in place for several miles, in the same building, breathing in the same gym air. Maybe you’ve loaded up your phone with music, but it definitely doesn’t mitigate the sheer boredom that comes with staring at yourself in the mirror.

Maybe your body needs a real challenge. When you run outside, you’re strengthening muscles that may have been a bit too relaxed on the treadmill. You’re also encountering wind resistance, and are forced into experimenting with your pace. Oh, and then there’s the always present possibility of a nice breeze of fresh air. Take that, gym!

 

3) Recover

Sure it’s counterintuitive, but maybe you’ve run too much. If you’re a high mileage runner, maybe you need to cut back on your total energy expenditure. About.com’s running expert Christine Luff suggests that high intensity runner’s need an “off-week”. No, this isn’t 7 days of inactivity, but a period of time during which you just put less stress on your body than you normally do. She suggests winding down to the point that you’re running half your routine mileage every fourth week. Then, take two quality rest days during this time. Really.

 

4) Mix it Up by Cross Training

Now this is actually really fun. The most basic definition of cross-training is participating in two or more physical activities in order to increase overall fitness. For runners, this may mean hitting the pool for a few laps, the exercise bike (or a nice biking trail!), or weight training to increase core stability. The variety that comes with cross-training will leave you feeling more refreshed on your runs, and more efficient too! World Runners has a great post on the benefits of cross training, and I highly advise you check it out.

 

5) Know Yourself

It’s easy to want to go as hard as you can each time you lace up your running shoes. But going all-out like that could be doing you more harm than good. As a regular runner, your sessions should leave you feeling refreshed and ready to take on the next goal. There’s no point to going after your runner’s high if you are finishing every run completely exhausted. Reaching your breaking point regularly not only takes the fun out of running, but is definitely not good for your body. Eating and sleeping properly helps too– it’s the fuel your body needs to reach a comfortable limit in the first place.

from Jason Andor’s Fitness Blog http://ift.tt/1gubbxd

from WordPress http://ift.tt/1MgQnVZ

What’s in a label? When it comes to country-of-origin, it’s hard to tell

This blog post was written by Tess Wilson, a Membership Consultant with Australian Fitness Network. A former competitive swimmer, Tess is passionate about healthy living and the life-enhancing power of healthy, nourishing and delicious real food.

Can you tell where a food product comes from by reading the label? In most cases the answer is not as clear as it should be. Food labels are regularly awash with perplexing and misleading terminology; making it almost impossible to tell where a product is made or produced.

According to the Food Standards Code, food labels must clearly identify the country in which the product is made or manufactured. Despite this, the claims displayed on food products are evasive and confusing. It is therefore difficult for consumers to make an informed decision when it comes to the food they buy.

Country-of-origin labels often feature claims such as ‘Made in Australia from local and imported ingredients.’ Claims like this are ambiguous, failing to tell consumers which ingredients are from Australia and which are imported, and also to specify the percentage of the product that is made in Australia. Consequently, consumers who want to support Australian farmers, jobs and companies by purchasing locally grown and produced foods – not to mention reduce the environmental impact of their food decisions by eating products that have travelled less distance – are not given the information to do so.

In 2012 consumer advocacy group CHOICE conducted a survey to determine the importance of food labelling for consumers. According to survey findings, 84 per cent of respondents said that it was crucial or very important to be able to confidently identify whether or not food was grown in Australia.

Confusing terminology on food labels creates a barrier to making informed decisions about what we buy; an issue that, according to the survey led by CHOICE, is highly important to the majority of Australian consumers. In response, CHOICE launched a campaign calling for a simplified country-of-origin food labelling system that would see the confusing terminology replaced with clearly defined claims that can be easily understood by consumers.

According to CHOICE spokesman Tom Godfrey, ‘it is time to give consumers the information they want, remove the information they don’t, and test the way we label our food to make sure it’s meaningful.’

The government’s country-of-origin labelling system came under further attack in February this year after a hepatitis A outbreak from frozen berries that were predominantly grown and packed in China. In response, the Prime Minister put together a task force of ministers to present a new country-of-origin labelling proposal to cabinet. After a four-month development and consultation process, Tony Abbott unveiled a new labelling regime aimed at ending the confusion around country-of-origin classifications.

However, is this new proposal in the best interest of consumers? What changes have been made and will they enable Australians to make more informed decisions at the supermarket?

The Australian government’s new country-of-origin food labels integrate the existing ‘Made in Australia’ green and gold kangaroo with a yellow sliding scale that specifies whether a product was grown or made in Australia and the percentage of local ingredients. The planned label showing where ingredients come from indicates the percentage of a food product’s ingredients that come from Australia. This percentage is calculated by mass and represented by the sliding scale and text.

While this addition is a step in the right direction, allowing consumers to understand the percentage of ingredients sourced in Australia, the label fails to indicate where the ingredients come from when they are not local. For example, claims such as ‘made in Australian from more than 50% Australian ingredients’ does not indicate where the remaining percentage of ingredients come from.

Therefore, under the new labelling laws, which are initially voluntary followed by a mandatory roll-out in 2016 provided states and territories agree to the proposal, there is no way for consumers to identify where ingredients are sourced from, unless the product is made entirely from local ingredients.

According to CHOICE, the new labels are a constructive step towards combatting confusion around country-of-origin labelling, especially for consumers who want to know how much of a product is manufactured or grown locally. 

For more information on CHOICE’s take on the new labels click HERE.

As long as you know what ingredients – and what percentage of ingredients – are locally produced, do you care which country the other ingredients come from? Or would you use the new labels to help you buy more products that are made only with Australian ingredients?

Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1htBAMk

from WordPress http://ift.tt/1TgEK7e

What’s the difference between Australian Fitness Network and Fitness Australia or Physical Activity Australia?

You may have just qualified as a fitness professional in Australia – getting your cert III and/or cert IV in fitness.

You’ve heard mixed and confusing messages about having to register and become a member of some fitness organisations before you can start working. And something about insurance too.

Let’s clear up the confusion.

What are ‘Fitness Australia’ and ‘Physical Activity Australia’?
Fitness Australia – and Physical Activity Australia – are industry registration bodies for fitness professionals in Australia. Most fitness facilities will require you to be registered with either one of these bodies before they will employ you.

When you register, your registration lasts for 2 years. After this you will need to renew your registration (which is where membership of Australian Fitness Network comes in very handy).

What is Australian Fitness Network?
In order to renew your registration with one of the two registration bodies mentioned above, you need to prove that you have been doing ongoing learning in the fitness industry and earning credits for doing so (CECs for Fitness Australia or PDPs for Physical Activity Australia).

This is where membership with Australian Fitness Network can be very beneficial. ‘Network’ was established in 1987 – the very early days of the fitness industry – and has been leading the way for the Australian fitness industry ever since, through ongoing education courses, events and information/publications. It is not compulsory to become a member with Network – but it’s very helpful to do so. Why?

Membership with Network gives you access to 8 CECs (or equivalent PDPs) annually at no extra cost – that’s 16 in each 2-year period. Fitness Australia requires you to provide evidence of having earnt 20 CECs within each 2-year period, so membership with Network is a very cost-effective way of achieving most of these. Network Members also receive substantially discounted rates on its wide range of other online CEC courses (as well as its range of face-to-face courses and highly respected events like FILEX which have CECs attached).

So – why DO you need to register with Fitness Australia or Physical Activity Australia?
The aim of registration is to maintain high standards within the industry.

At Network, we believe that the membership we offer – coupled with Fitness Australia or Physical Activity Australia registration – provides the best way of achieving this – making you more employable, keeping you connected to development in our industry and setting you on the right path for a long and successful career. We are stronger together.

It is also worth noting that failure to remain registered over a number of years may result in you needing to re-do, or partially re-do, your qualifications should you later wish to be employed by a business that requires registrations to be proved.

What about ‘Fitness Insurance’ – do I need that?
Probably, yes. If you want to work in a gym/ club/ fitness facility, the facility owner/manager may require you to be insured with ‘public liability and professional indemnity insurance’ to protect you against potential legal action from clients and members. As a Network Member you have access to Network Insurance which is designed specifically for fitness professionals. Other fitness insurance is available, but if you’re a Network Member then Network Insurance is the most affordable insurance in the fitness industry. Click HERE to find out more.

There are lots of other benefits to being a member with Network – all designed to help you lead a long and successful career in this great industry. Click HERE to see the various other benefits of Network Membership.
Source: Jason | Andor From Australian Fitness

from Jason Andor’s Fitness Blog http://ift.tt/1SWzi3R

from WordPress http://ift.tt/1IB1jZ0

Jason Andor: 7 Amazing Camping Gadgets

from WordPress http://ift.tt/1I8PtLF

Jason Andor: Things We Can Learn From Eastern Medicine

from WordPress http://ift.tt/1I8PrDz

Jason Andor: 5 Australian Walks to Get You in Touch with Nature

from WordPress http://ift.tt/1I8PrDx

Jason Andor: 13 Delicious Hiking Snacks

from WordPress http://ift.tt/1faT7aO

Things We Can Learn From Eastern Medicine

Traditional Chinese Medicine (TCM) is fascinating to learn about, especially in contrast to the Western medicine we recognize in the U.S. today. Though many people believe these types of Eastern medicine techniques lack evidence, there are tremendous benefits we can all learn can be applicable to Western medical practices. The following are just a few things Eastern medicine has taught us so far:

First Eastern medicine, and in particular TCM, teaches us to listen to our bodies by playing close attention to them.  According to a recent article published by Psychology Today, Leana Wen, M.D., went on a research trip to China to study Eastern medicine in relation to its Western counterpart. During her trip, she watched a doctor diagnose a woman just by paying close attention with every sense he had. She writes, “I watched this doctor as he diagnosed a woman with new-onset cervical cancer and severe anemia the moment she walked into his exam room, and within two minutes, without blood tests or CTs, sent her to be admitted to a (Western) medical service,” (6 Lessons We Can Learn from Eastern Chinese Medicine).

The doctor went on to describe that he saw she was anemic with his eyes and could even smell the cervical cancer from her body. She then looked at the patient’s records and confirmed the doctor’s initial beliefs.

Another key practice of Eastern medicine is to treat the whole person. According Dr. Wen’s article, “‘A big difference between our two practices,’ said one TCM doctor, ‘Is that Western medicine treats people as organs. Eastern medicine treats people as a whole,’” (6 Lessons We Can Learn from Eastern Chinese Medicine). Treating somebody as a whole can take into account a number of factors that are causing a person to have poor help – such as family, diet, and various life stresses. By doing this, we can realize that being sick is generally caused by multiple circumstance and will help us toward finding the route of illness in the long-run, not just what needs to be cured immediately.

Lastly, Dr. Wen’s studies found that Eastern medicine teaches us health is not just about disease, but about wellness. Many people in China choose to see doctors not because they have fallen in, but because they want to continue to be healthy.  According to Dr. Wen, “They believe TCM helps them keep in balance. It’s an important lesson for doctors and patients alike to address wellness and prevention,” (6 Lessons We Can Learn from Eastern Chinese Medicine). In Eastern medicine, preventing illness is just as important, if not more so, than treating it – a mentality that Western medicine should move closer to.

For more information about Dr. Wen’s findings regarding Eastern medicine, check out her article here.

from Jason Andor’s Fitness Blog http://ift.tt/1Gkk29N

from WordPress http://ift.tt/1HJqrwm