Weight Loss

Alcohol over the Silly Season

Written by Chloe Horne, Dietitian. Article from November 2016.


With the silly season approaching, many clients are expressing concern over whether they will be able to maintain their diet or weight loss, and anyone can see why! December is the time for gatherings, get-togethers, family events, Christmas parties and weekend BBQs, complete with delicious food and drinks. Most people are able to control their eating by distancing themselves from the snack table, ordering smaller meals or using mindful eating, but we often forget the impact that alcohol has on our calorie intake.

Alcohol is, in its most basic form: a sugar, meaning that it falls into the carbohydrate category alongside bread, rice, fruit and soft-drink.… Read the rest

Your Health Guide to The Silly Season

Written by Ella Givney, Exercise Physiologist at NSW North Coast. Article from November 2016

health guide santa

C          Create new Christmas family rituals this year like going for a walk before lunch is served or playing a game of family cricket.

H          Healthy eating is key at these times. Choose the healthy option for both food and alcohol.

R          Rest. This time of year is extremely busy with parties, family, organising & travelling. Ensure you get enough rest to feel refreshed and ready for the days ahead. Lack of sleep has been shown to affect eating habits, and you are less likely to exercise when tired.

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Healthy Eating over the Holiday Period

Written by Michelle Nearchou, Dietitian. Article from November 2016

holiday healthy eating

The holiday season is a fantastic opportunity to spend time catching up with friends and family members. However, with lots of extra social occasions, it can also be a challenging time for those who are working towards goals of weight loss and better health.

End of year celebrations seem to start earlier these days, which means more chances to overeat at social events – and therefore more occasions to get off track.

If you consider that one extra mince pie each day over the holiday period will leave you with an extra 2Kg of body weight over the period of just one month… it’s easy to see how the Christmas cheer can have many negative health consequences when not being careful.… Read the rest

The sitting epidemic – Can we just exercise more?

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from November 2016.

sitting epidemic

It is not uncommon for people to spend one-half of their waking day sitting, with relatively idle muscles. The other half of the day includes the often large volume of non-exercise physical activity. Given the increasing pace of technological change in domestic, community, and workplace environments, modern humans may still not have reached the historical pinnacle of physical inactivity.

There are a number of recommended exercise guidelines that are available to people to try and combat these cultural changes. For example, the American College of Sports Medicine recommends 30 minutes of moderate intensity exercise 5 days per week.… Read the rest

The Importance of Children Leading a Healthy Lifestyle

Written by Paul Barlow, Exercise Physiologist at Mornington, Tasmania. Article from July 2016.

the-importance-of-children-leading-a-healthy-lifestyleIt is very worrying to hear that 1 in 4 children are overweight or obese in Australia. This number has doubled in recent years, which for me is disturbing, due to the large amount of health problems associated with being overweight or obese. We fully understand these risks, however a lot of us seem to find it very hard to do something about it.

Some of the factors that have caused this higher incidence of overweight children are poor food choices (high fat and sugary foods), high sedentary periods (watching TV, playing computer games), overweight parents’ children learn poor eating patterns and lifestyle habits), and reduced physical activity.… Read the rest

The Effects of Exercise on Type 2 Diabetes

Written by Alana Petrov, Exercise Physiologist at Blacktown. Article from October 2016.

the-effects-of-exercise-on-type-2-diabetesDiabetes is a serious condition which can affect the entire body. Diabetes is the name given to a group of different conditions in which there is too much glucose in the blood. There are different types of diabetes; all types are complex and serious. The three main types of diabetes are type 1, type 2 and gestational diabetes.

Type 2 diabetes

Type 2 diabetes is a progressive condition in which the body becomes resistant to the normal effects of insulin and loses the capacity to produce enough insulin in the body.… Read the rest

Get Stronger to Live Longer

Article by Adam Holdsworth, Exercise Physiologist at Blacktown/Werrington. Article from August 2016.

get stronger to live longerWe all know that it is important to exercise, but what a lot of people don’t know is what type of exercise they should be doing. Whilst your 30 minute walk in the early evening is a great start to building the habit of regular exercise and is improving your health, it is still not enough. When people step foot in the gym, many take one look over at the weights section and then nervously avoid it whilst heading over to the treadmills. DON’T DO THIS! Exercising with weights is an important aspect of life-long physical activity, and it will help you live a longer healthier life.… Read the rest

Healthy Eating on a Budget

Written by Michelle Nearchou, Dietitian. Article from May 2016

Healthy Eating on a BudgetWith the price of food rising, eating healthily while trying to stick to a budget can be challenging. But with a little planning and some useful tips, buying and preparing delicious healthy food on a budget is not as hard as it may seem.

Follow these top tips for healthy eating on a budget:

  • Buy fresh fruit and vegetables that are in season.
    • Try frozen or canned vegetables (no added salt) as these may be cheaper than fresh and will keep for longer avoiding food spoiling.
    • Try to have at least one vegetarian meal each week using eggs or lentils.
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Why Isn’t Your Weight Loss Adding Up ?

Written by Tim Roberts, Exercise Physiologist at Campbelltown. Article from June 2016.

A holistic understanding and approach to weight-loss and management.

How many times have you heard this: “I exercise a lot, but I never seem to lose any weight!” or had this thought or something similar run through your head? If I had a dollar for every time I heard this… well let’s just say I’d be close to retiring. However you may also be thinking isn’t exercising meant to make you taught, trim and terrific? Well hopefully I can clear up a couple of misunderstandings and help you to have a more holistic understanding and approach to weight-loss and management.Read the rest

Hangry? Could your Dietary Patterns be Influencing your Mood?

Written by Michelle Nearchou, Dietitian. Article from July 2016.

HangryIt is 3:30pm on a Wednesday afternoon, your stomach is grumbling, your productivity at work is slowing down and you snap at your colleague/friend/family member for no apparent reason…sound familiar?

This phenomenon, known as being ‘Hangry’ (or angry because you’re hungry) describes the short-tempered state that many people feel, when they are overdue for a feed or have not eaten enough.

Understanding the science behind why we get hangry can help us to plan our day, to ensure we do not leave ourselves vulnerable to this diet-driven state of anger.

Hangry 6Let’s break it down:

When you eat, the carbohydrates, proteins and fats in your food are all broken down and digested into simple sugars (such as glucose), amino acids and free fatty acids.… Read the rest