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5 Realistic Lifestyle Changes For A Healthier 2019

12 January 2019

Has it been the same for you every year where the healthy eating and exercise habits only last until the first month? Lifestyle changes should be a year-round thing, but unfortunately many fall short because they just make too many unrealistic goals! Instead of diving into quick fixes and drastic diets for you to lose the holiday weight, it’s best you start with minor sustainable tweaks that can eventually lead to your bigger lifestyle change goals. Here are a few realistic lifestyle changes you can start doing NOW: Satisfy your sweet cravings with FRUITS first! Cravings are inevitable, especially if you have a sweet tooth. Your first instinct might want to make you grab that candy bar. When it comes to controlling your cravings, remember that it’s all in the mind! Trick your mind in satisfying your cravings by eating healthier alternatives. Fruits are healthier sugary sources because it’s sweet enough to fulfill your cravings. At the same time, it contains additional fibers that help in making you feel fuller for longer! 2. Drink enough water It’s an age-old advice to hydrate enough. Still, a lot of people forget this simple habit! In Australia a huge 80% of adults suffer...

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3 Tips To Keep Your New Year’s Resolutions

5 January 2019

Did you know that research proves people who make new year’s resolutions are more likely to change a behavior than those who didn’t commit to any goals at the start of the year? The new year is a perfect time to get the fresh restart you’ve always wanted. For many people, this means prioritising their health, nutrition, and fitness. But unfortunately, a lot of people also fall through their start-of-the year promises. According to statistics, nearly half of the people that set up a new year’s resolution will give up within six months. Are you one of these people? Here are some tips to help you keep your new year’s resolutions: Define clear and attainable goals When planning what you want to achieve, be specific about it! Do you want to lose weight, gain strength and endurance, or manage your chronic conditions? Set clear and achievable goals. For example: Instead of saying you want to lose weight: Achieve a clean, healthy and sustainable diet. Cut out unhealthy foods that are loaded with fats, salts, and sugars. You can also aim to exercise for 30 minutes, 3-5 times a week. Or maybe, set the amount of weight you should lose each...

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Optimise Nutrition’s Buffet Survival Guide

24 December 2018

This is definitely one of the busiest times of the year -- with the countless holiday preparations, Christmas parties, family gatherings, and of course the food! Being healthy and working out regularly is one heck of a challenge! Thinking of putting off the healthy habits to the new year? Fret not, we’ve compiled the best tips for this holiday season into one nifty survival guide! Follow these diet tips and techniques and you’ll surely be on your way to feasting healthily this holiday season! Don’t skip a meal to prep for a buffet It’s often believed that if you skip your meal before the big feast, you’re saving yourself from the calories. Truth is, you’re more likely to eat more when you have greater hunger pangs. Avoid overeating during your holiday feasts by eating balanced meals before your buffets. Skim the buffet for options It’s best you first find out what your food options are before you start digging through the buffet. This helps you plan out which healthy foods you can indulge in and a few of your guilty pleasures to put on your plate. Be aware of the size of your plate Some studies actually reported that eating...

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5 Tricks To Trimming This Christmas Season

14 December 2018

When Christmas time comes, we usually drop our clean eating habits and forget to go to the gym to make way for all the celebrations. Besides, it's about time we take a bit of unwinding with some family and friends, right? Too many people wait till the new year to start being healthy. Reality is, the best time to begin a healthier life is NOW. So stop procrastinating and wishing for a fitter new year. Why not try these 5 tricks so you can start trimming and leaning this Christmas season. 1. Hydration is key Did you know that chugging on water is one of the secrets to fixing your hunger? Yup, the usual thirst pangs are often mistaken as hunger pangs, and many people fall for eating more rather than drinking more. Try to sip on a glass of water before and after a meal, and you'll notice a big difference to how much you're eating. Thinking of enjoying a glass of wine or bottle of beer? It's especially important to stay hydrated! Make sure to take in a glass or two of water in between. This helps in curing the hangovers for the next day. 2. Stop skipping...

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3 Steps To The Perfect Plate

7 December 2018

We are often told of what we should be eating to be healthy. "Eat whole grains, lean proteins, and healthy fats... Cut back on the salt, fatty foods, and sweets". Although this is common knowledge and many do try to follow these guidelines, one of the important aspects that we forget is on the quantity of the meals. Sure, a plate filled with pasta, chicken, and vegetables sounds healthy, but if your portions are out of whack, you may be doing more harm than good to your body. It's a saying that we should always prefer "quality over quantity". But when it comes to nutrition, finding the balance is the key! Here are some tips to achieve the perfect plate: Be Aware of Your Macronutrient Ratios The key to a nutritious and balanced plate is keeping half of the plate with free vegetables, a shy quarter for protein and carbohydrate, and reserving the small middle portions for healthy fats. One good way to keep your portions in check is by measuring your food. Some examples are, one cup (200g) of rice is equivalent the size of your closed fist, a 3 ounce (85g) portion of meat or chicken equates to...

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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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