If there’s any time of the year that you want to know how to have your cake and eat it too it’s Christmas! It’s the season of festivities but predominantly eating, drinking, eating and drinking and eating on top of that. So how do you curb overeating and still stay festive and partake in the fun of enjoying delicious food in the company of family and friends?
In the dieting cycle, a dieter is often confronted with deviations, moments of doubt and self-assessment, periods of being off followed closely by getting back on..
All in all the dieting process - particularly if the practice is problematic it can be challenging and usually never a process of going from strength to strength. Despite the inherent challenges that are deemed the 'norm' some troublesome dieting practices are simply doomed from the start.
Post-exercise recovery is an important process that has the ability to influence overall fitness. In today’s busy world recovery is often overlooked as most people want to get in and out of the gym as quickly as possible. However, sometimes sparing as little as 5-10 minutes at the beginning and end of your workout can really increase your response to training. Our exercise physiologist sheds some light on the recovery process and provide her top tips for getting into a good routine.
The term FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are short-chain carbohydrates (sugars) that are not absorbed properly in the gut and can consequently trigger symptoms in people with Irritable Bowel Syndrome (IBS).
Polycystic Ovary Syndrome (PCOS) is the most common hormonal disorder among pre-menopausal women, affecting more than half a million Australian women. It is the result of a hormonal imbalance, causing tiny cyst-like formations on the ovaries. This often leads to menstrual irregularities and can result in infertility. PCOS sufferers may also experience symptoms such as weight gain, acne, excess hair growth on their face/body, as well as scalp hair loss.
A food allergy is an immune system response to a food protein that the body mistakenly believes is harmful. The severity of a reaction canrangefrom mild to severe, resulting in the breaking out in hives, swelling of the face, breathing difficulties and in the most severe cases anaphylaxis which can be life-threatening.
So you may have heard the term ‘reverse dieting’ thrown around. What does it all mean? Reverse dieting is a strategic process which focuses on progressively increasing your intake from a calorie deficit to maintenance. What we do is increase your intake in conjunction with your progress ie your calories go up rather than down, we do this while monitoring your response so it is done progressively and conservatively to avoid fat gain.
It is common to experience weight fluctuations throughout the course of a day, which can often add as much as 1-2kg to the scales! Most of us weigh less in the morning, after we void, and often weigh the most in the evening after dinner. Such temporary fluctuations can be due to an array of factors such as dietary intake and digestion, fluid retention, stress, sleep deprivation, physical activity and medications.
It's important to understand the nutrition facts of the food products you are consuming every day, not just when on a body transformation journey (although it's especially important when trying to lose or gain weight), but also for your own health and intake awareness!
The gut microbiome is made up of trillions of microorganisms (also known as microbes) that live within the intestinal tract of our digestive system. Every human has their own unique microbiome which is made up of both good and bad bacteria, fungi and viruses.
Exercise has the ability to alter our gut bacteria even without dietary changes. Studies comparing the gut health of athletes to sedentary individuals have observed athletes to possess significantly greater microbial diversity, suggesting that physical activity and fitness have a large impact on gut health.
In this article we will deep dive into some tips and pointers you can take with you on your travels to ensure you still endeavour to see results or not deviate from progressing on your body transformation.