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Why Do Fad Diets Fail?

15 December 2016

After weeks or months of ignoring your diet and exercise, figuring our how much you weigh may seem like a daunting task. After realizing that you have been loading up on your weight more and more, the decision of undergoing a diet kicks in. You want a diet that guarantees weight loss as fast as possible. Is this situation familiar to you? Probably. Researchers have concluded that at least 90% of people who undergo fad diets will relapse and fail after some period of time. In addition, regaining the weight you have initially lost eventually follows. Realistically, sustained weight loss in very low-calorie and strict diets is close to impossible. What's the real reason behind why fad diets fail? Read on to know more. Certain Fad Diets Eliminate Food Groups Completely cutting out carbohydrates, fats and protein will not be healthy for you in the long run. Excessive restriction on calories and important macronutrients like carbohydrates, proteins and fats can leave you body on a temporary state of hunger. Cravings will start to sink in and next thing you know, you’re bingeing on your favorite unhealthy foods. Fad Diets Only Last For A While. Diets that advocate guaranteed weight loss...

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Legumes And The Benefits of Sprouting

8 December 2016

The United Nation has declared 2016 to be the International Year of Legumes. Chickpeas, lentils, or beans -- whatever your choice of legumes are, these special group of plant foods can provide you with tremendous health benefits. As an excellent source of complex carbohydrates and fibre, legumes are able to make you feel fuller longer and help prevent midday hunger. The combination of complex carbs and fibre also promotes regular bowel movements and helps lower blood sugar levels. A serving of legumes generally provide 115 calories, 8 grams of fibre, and 20 grams of complex carbohydrates. Legumes also contain quality plant protein which makes it an ideal as a meat substitute. Occasionally choosing legumes instead of meat can improve your cholesterol levels and heart health. The Benefits of Sprouting A common trend nowadays with beans is the theory of sprouting. Sprouting is the practice of germinating by soaking, draining, and rinsing the seeds to be eaten raw or cooked. This process makes the food easier to digest and harvest the nutrients it has. Studies have suggested that there are significant differences between sprouted and sprouted legumes in terms of its protein content, starch availabilities, and presence of  certain nutrients. Legumes,...

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The Protein Misconception: Focusing on Branch-Chained Amino Acids

6 December 2016

Whether it's running, boxing, or weight lifting -- physically active adults expend more energy than the average sedentary person. Thus, they would often need additional nutrients to support their active lifestyles. Many athletes are aware that protein should be part and parcel of their diet. However, several misconceptions still surround protein, particularly on the quality and quantity one should take. The Importance of Protein While protein is critical in building muscle, eating more than the recommended amount does not equate to a toner body. Muscle growth only happens when there is a combination of proper exercise and a well-balanced diet. Protein timing also plays a vital role in muscle repair and growth. Nutrition experts recommend eating high-quality protein two hours after exercise. It's also a false claim that protein supplementation is necessary for physically active adults, especially those focusing on body-building. Protein requirement vary depending on the intensity of training. Branch Chain Amino Acids in Protein In terms of protein quality, there has been a lot of talk surrounding a special group of amino acids called Branched Chain Amino Acids (BCAAs). These group of amino acids are called essential amino acids since they cannot be synthesized by the body. Leucine,...

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Salad on the go!

21 November 2016

Salads are a great way to incorporate multiple food groups and balance to a meal. An easy and retro way to keep salads interesting, crisp and fresh - RECIPE: Egg, quinoa, crispy salad in a jar

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Optimise Nutrition
Banana Almond Smoothie

18 November 2016

With summer just around the corner, ice cold beverages are quite a treat to quench you off the heat. Ice creams and milkshakes might sound enticing, but they are loaded with sugar and fat that may not be ideal if you want to achieve your summer body in time. Did you know there are healthier alternatives to your favorite summer drink? Try out this healthy, creamy and delicious banana almond smoothie! This nutrient-packed smoothie is an easy grab-and-blend drink. In less than 5 minutes, you can already enjoy this refreshing beverage. It uses bananas which contain a variety of essential nutrients such as vitamin Bs, C, and potassium. The combination of these vitamins and minerals along with fibre give beneficial effects to your digestive system, heart health and weight loss. Almonds pair so well with bananas because they are composed of healthy fats, protein, magnesium, and vitamin E, which collectively lowers blood sugar levels, reduces blood pressure, and lower cholesterol levels. This smoothie suits best for breakfast or a midday snack since it’s very satisfying and surely fills you up. You can up the nutrients on this perfect summer drink by adding your favorite nuts, greens, or berries. Start mixing...

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Optimise Nutrition
All About The Mediterranean Diet

18 November 2016

Cardiovascular disease is a common yet serious health problem. It remains to be the number one cause of deaths worldwide. This lifestyle related disease primarily stems from behavioural risk factors, such as diet, physical activity, and alcohol or tobacco use. Hypertension, abnormal blood lipid levels, coronary heart disease, heart attack and stroke are manifestations of this disease. Fortunately, since it is a modifiable health problem, a change in diet and lifestyle may help you combat the life-threatening complications of cardiovascular diseases. One diet that proves to be effective overtime is the Mediterranean diet. It is a heart-healthy eating plan that incorporates the basics of a healthy diet with the addition of healthy oils. Vegetables, fruits, nuts, seeds, legumes, whole grains, fish, and seafood are included in the meals. Poultry, eggs, cheeses and yogurts are eaten in moderation. A strict restriction for sugar-sweetened beverages, added sugars, processed meats, refined grains, and refined oils is implemented. The unique feature of this diet is its focus for healthy sources of fat and oils. In the market, one of the most nutritious oils available is the extra virgin olive oil. This type of olive oil is 100 percent natural and very high in antioxidants,...

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Optimise Nutrition
How Your Gut Health Affects Your Current Weight?

18 November 2016

Prioritising our health has been quite a challenge nowadays. The convenient yet unhealthy food choices available in the market and the sedentary urban lifestyles of many millennials have contributed to the growing epidemic that is obesity. The latest Australian Health Survey of 2011-2013 highlighted obesity as an amassing problem in the country with almost 62.8% Australians classified as overweight or obese. The prevalence of this major health problem is still increasing. It continues to affect all genders and age groups in the country. Regarded as the “mother of all diseases”, obesity is linked to a myriad of chronic-health problems. Excess body weight is associated with elevated blood lipid levels, insulin resistance, and increased body fat, which results to the development of heart disease, diabetes, and liver problems. Obese individuals have higher risks of acquiring these chronic diseases, especially if their weights are left mismanaged. Certainly, prevention is better than cure and avoiding the onset of these lifestyle-related health problems can be combated through active lifestyle and good nutrition. With the countless information on health and nutrition available now, many of us have a general idea of how to lose weight. Decreasing caloric intake seems to be the most sensible way...

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