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

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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.

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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.

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Dealing with Runner’s Burnout

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Hiking Your Way to Good Health

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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.

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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

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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

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