Our Blog

Month: November 2018

Top Nutrition Tips For Women With PCOS

29 November 2018

Have you heard of the medical term PCOS? You might be familiar with it, especially if you belong to the half a million Australian women experiencing this condition. Polycystic ovary syndrome, or PCOS as it is familiarly known, is one of the most common hormone disorders, affecting about 9-18% of women in their reproductive age. It is caused by an imbalance in the women's sex hormones. This leads to changes in their menstrual cycle, problems in the skin, increase hair growth in the face and body, cysts in the ovaries, and troubles getting pregnant. Women with PCOS are also at much greater risk of weight gain. This type of weight gain, later on, contributes to their high cholesterol levels, high blood pressure, increased blood sugar, abnormal triglycerides, heart disease, and diabetes. Nutrition for Women With PCOS PCOS is a manageable condition, as long as diet and lifestyle modifications are in place. There is no specific diet that can prevent or treat PCOS. However, eating well and being active can help manage some of the long-term complications of PCOS. The most important aspect is to lose at least 5-10% of your weight in order to improve both metabolic and reproductive parameters...

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How Soon Can You Workout After Eating?

23 November 2018

For avid gym-goers and many athletes, most of their days consist of long training hours. That's why highly-active individuals often face the dilemma of when to exercise after you eat. For some, doing it too soon may lower their energy levels. If you eat too late, you might notice that you feel bloated and nauseous. Fueling before working out is important to achieve your best performance. This is the reason you need to be aware of your meal timings in between your activities. Wondering when you should chow down before going to the gym? Here's all you need to know about proper nutrient timing! Knowing What To Eat Carbohydrates play an active role in supplying you with the energy your muscles need. This is why it needs to be present in your meals and mid-day snacks so you're assured of being fueled throughout the day. For quick carbohydrate source, choose a serving of fruits and vegetables, whole grains like brown rice, quinoa, whole-wheat pasta, barley, and other starchy foods like corn, peas, or potatoes. Your carb requirement will be dependent on how long you plan to exercise. For Shorter and Low-Intensity Exercises About 30–60 minutes before activity, eat a high-carbohydrate...

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3 Snacks To Help You Fuel Up In High Endurance Events

16 November 2018

With gruelling trainings and high endurance events, a well-tailored nutrition plan is key for sustained energy and strength. Long distance events like marathons, triathlons, and road races require heightened nutrient requirements, especially in quick energy sources such as carbohydrates. In these sports, convenient consumption in form of bars and gels have been used by many athletes. However, these snacks tend to be very sweet and become bland and detrimental to your oral health.  Become a smart snacker and try these easy and savoury snack that will surely provide you with stamina throughout long periods of exercise.  Potatoes - they are great easy carbohydrate sources that can be cooked in different ways — baked, boiled, microwaved, or mash!. Potatoes also have natural minerals like sodium and potassium that are important electrolytes to retain optimal fluid retention. Rice - Rice is another great form of quick energy source. By combining sushi rice, bacon, eggs, and brown sugar, you can even make rice cakes that can be cooked easily by baking them in a pan. Refrigerate and cut them up to small pieces and you have a well balanced snack on your way. Click here for the full recipe. Protein balls - Protein...

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How Prebiotics and Probiotics Improve Gut Health

9 November 2018

The digestive system is one of the busiest. Especially if you stuff yourself with unhealthy foods that will take a while to break down. That’s why the health of your gut plays an essential role in your overall health and well-being. With such a complicated system, there’s bound to be countless diseases that come along the way, like gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS). Many of us have heard of these familiar terms -- prebiotics and probiotics. In this blog, we break down what these functional components are and how they both help your digestive system.  Prebiotics Prebiotics are natural and non-digestible food components that help in promoting the growth of good bacteria in the gut. Other than improving gastrointestinal health, they also enhance the absorption of important nutrients, just like calcium. Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. To put shortly, they can be found in fruits, vegetables, and many whole grains. Probiotics Probiotics are the good bacteria or live cultures existing in your gut. These active cultures help change or repopulate intestinal bacteria to balance the gut flora. In addition, they improve immunity and boost your overall health. In fact, probiotics have been used...

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5 Habits You Need To Have To Kickstart Your Weight Loss

2 November 2018

We all know that to shed the kilos off, diet and exercise are the top priorities. It’s simple -- you eat less and move more. However for many people, even if they follow the formula, they still continue to struggle with weight loss. Regardless of how well you eat and how much you train, sometimes the missing key to the puzzle remains in your mental game.   Here are the 5 best tips for you to make the most out of your weight loss plans: Fight the distraction Oftentimes, eating becomes associated with other tasks like watching TV, working, or scrolling through social media. However, lacking the focus when you eat becomes a detrimental habit in the long run. In order to truly focus on what you’re eating, how much you’re eating, why you’re eating those specific foods and, most importantly, how those foods make you feel, you need to starve the distractions. Focus on your food and the way it nourishes you. With this tip, you’re more likely to feel satiated after eating a meal. Stop labeling food good or bad Instead of labeling foods as good or bad, think about which foods you can eat a lot of,...

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