Weight Loss

Hearty Healthy Mexican

MEXICAN RICE-STUFFED CAPSICUMS

Written by Michelle Theodosi, Dietitian at Sylvania. Article from July 2019

cap

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serve

To serve with salad or steamed vegetables

Method

  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
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Weight management and physical health: The role of exercise in tipping energy balance in your favour

Written by George Li, Student at the University of Sydney. Article from October 2018

Weight Management and Physical health: The Role of Exercise in Tipping Energy Balance in your Favour

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What is energy balance?

Energy balance is the balance between the food you eat with your daily physical activity plus the energy your body uses to function at rest (resting metabolic rate aka RMR) as well as the energy your body uses to process the food you eat (thermic effect of food aka TEF). Daily physical activity includes your regular activities including walking to and from transport, gardening, cooking, cleaning etc., as well as exercise.

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Beyond The Scale

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from Septemeber 2018

Beyond The Scale

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Often when people start out on their weight loss journey they fixate on the numbers on the scale. Decreasing that number is often important, however, what many people are unaware of are the other changes happening with your body that some scales just can’t measure.

  • Changing Body Composition – When we start exercising, there are a lot of changes that occur within our bodies. With exercise, our bodies lose weight and gain muscle, however, this fat loss may not always be visible on the scales. On top of this, exercise reduces the amount of visceral fat (fat around our vital organs, of which you cannot track on your normal scales.
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The Pilates Reformer

Written by Dean Katselas, Exercise Physiologist at Campbelltown. Article from August 2018

The Pilates Reformer

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Did you know all our studios use a Pilates reformer and Pilates exercises in all their programming?

There is no doubt you have seen or used the great, big, spring-loaded Pilates reformers in each of our clinics at some time during your training at Optimum. This extremely versatile machine allows you to perform a variety of different exercises laying down, sitting, kneeling and standing. It incorporates pushing, pulling and twisting of upper and lower limbs and core. In other words on the reformer, you can train many parts of the body in many different ways all on the one machine.

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Exercise, Don’t Be a Hater!

Written by Matthew Craig, Exercise Physiologist at Thornleigh. Article from August 2018

Exercise, Don’t Be a Hater!

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More, and more, I see memes and jokes on social media about how people hate exercise and celebrate being lazy. And I’ll admit, I have a bit of a chuckle at photos of pugs kicking back eating pizza and all my friends commenting “this is so me”. But, are we encouraging an unhealthy lifestyle? And why do we hate exercise? Well, I’m writing this to tell you that if you hate exercise, you are doing something wrong.

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Exercise isn’t a one size fits all model.

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Quality vs Quantity?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from July 2018

Quality vs Quantity?

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Recently, I read a great article describing the importance of different intensities of training and why it is possible to still achieve progress without having to push yourself to the limits every time you exercise. Over the last few years, I have noticed a big trend in high-intensity exercise classes or groups that promise reducing body fat, losing and gaining weight over what seems to be very short time periods. I began to wonder how do people who have not exercised formally partake in these high-intensity exercise classes without risk of injury?

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Be Kind: Make Things Easier!

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from July 2018 

Be Kind: Make Things Easier!

Beautiful young woman making healthy meal in the domestic kitchen. She is cutting red pepper on the kitchen board. Looking at camera.

When we are trying to make changes to our lifestyle or diet, consistency is the key. Nearly every day in my practice, If I see someone who hasn’t met their goals over the previous weeks or months – 90% of the time its not because they are intentionally deviating from their plan, but something happens that is out of their control, or unexpected and suddenly meeting their goals just feels way too difficult. Or they try to do everything absolutely perfectly and it all becomes too much.

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Fad Diets

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from January 2019

Fad Diets

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Welcome to 2019! The start of the year is often when people start trying to change those aspects of their life they feel may need improving, whether it be improved eating habits, being more organized, learning a new language, taking up a sport or starting a new job. If you are anywhere near the internet or social media, you will have noticed a lot of “New Year, New Me” posts and friends announcing their 2019 resolutions, but you may also notice something else lurking around your social media, celebrity, news and lifestyle publications.

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Know Your Goals

Written by Susannah Keppo, Exercise Physiologist at Ashfield. Article from January 2018

Know Your Goals

2018 goals

It’s that time of the year when people set goals for a ‘new year new me’ and there are many great articles in magazines and online resources to help with setting goals for the new year. Reading one of these new year goal setting articles recently myself, an important part of goal setting is not only setting what your targets are, but also acknowledging the barriers or things that can ‘derail’ your new found motivation. I will talk about some important tips for not only setting goals but how to ensure your old habits don’t creep up on you and sabotage all your hard effort!

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How To Keep Your Cool Over Christmas!

Written by Kimberley Webb, Accredited Practicing Dietitian at Campbelltown. Article from November 2017

How To Keep Your Cool Over Christmas!

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With the busy period approaching this can create many mixed feelings for many of us. Whether we are trying to stick to a strict budget, juggle social events, getting along with distant family members (or not getting along!), finalising work commitments, trying not too put on too much weight.. the list goes on and on!

Whichever the situation the Christmas period can emote not only feelings of excitement, relief, love and happiness, it can be a period of intense stress, frustration, fatigue, loneliness and mental anguish!

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