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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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Are You Deficient in Magnesium?

14 September 2018

Having sore muscles and cramps after working out, lacking sleep, and over-fatigue -- of-of these are linked by magnesium deficiency. Especially in athletes, lacking in magnesium can even lead to a serious impairment in performance. A study of elite runners in 2012 even found that it was magnesium, and not sodium or potassium, that was most depleted during the race. While magnesium does play many important roles in the body, unfortunately, the prevention/reduction of exercise-induced muscle cramps is not one of these. It is easy to be confused considering the heavy marketing for magnesium supplements and the prevention of cramps, but to date, the scientific research suggests that there is no strong link between exercise-induced muscle cramps and magnesium supplementation. While oral magnesium does not appear to have any beneficial effects in athletes with adequate magnesium, supplementation may improve performance in individuals with a diagnosed deficiency. Those undertaking a high volume chronic training load (e.g. long distance runners) or those with a restricted energy intake may be at risk of magnesium deficiency, although this is not common and you should always get this checked out with your GP before supplementation. It is worthwhile noting that the intestinal absorption of magnesium...

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5 Tips To Boost Your Immune System

17 August 2018

Winter is sitting just around the corner. The days are getting shorter and the mornings are getting cooler. It’s also around this time that your immunity starts to fall short and the body becomes more prone to viral infections. Although there are many medications available to aide in your winter blues, proper nutrition can ultimately give you the immunity boost that you need. Here are the 5 best tips for boosting your immune system: A boost in vitamin C Boost your intake of foods high in vitamin C. Fruits and veggies including oranges, capsicum, dark leafy greens (e.g. kale, spinach), broccoli, berries, kiwi fruit, mandarins, tomatoes and chilli are all high in vitamin C. They also are great additions to a cold-busting diet. Take in some probiotics Including yoghurt in your diet each day provides you with a good dose of probiotics to help boost your immune function. Top your morning muesli with some, mix with fruit as a snack or tuck into a tub as a recovery snack after training. No need for supplements or superfoods to strengthen your immunity Eating a lot of fruits and vegetables are still the best remedy to boost your immunity. A diet rich...

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Nutrition Regimen for Weight/Muscle Gain when Training

10 August 2018

Today’s society and culture focus on the fact that in order to look good, you need to be tone and bulked. However, for some, this isn’t just a walk in the park. Other than the intense regimen for training, another key factor would be in what they eat. This isn’t simply a call for binging on carbs and protein. Strategic weight gain is best achieved by optimising your nutrition. If you allocate your time of training in the evening, this simple and easy-to-follow meal plan guide will be just right for you. Meal Plan for Weight/Muscle Gain During Training Disclaimer: Portion sizes may vary depending on gender. Females typically need smaller portions than males. This is a sample eating plan and is a guide only. To seek assistance with diet and individualised meal plans please get in touch with Optimise Nutrition. You can also find more tips and sample meal plans on our FREE 20-page booklet called “A Guide To Healthy Eating”.

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