In our previous blog we looked at the evidence supporting the Paleo diet. While promising, these few studies were very short in duration, had relatively small numbers, and were targeted mainly at people with metabolic conditions.
What is still unknown though is the long term ramifications of eating the Paleo way as there are no studies that go beyond 3 months.
This makes it hard for us to predict.
However, there are many studies that look at the effects of dairy and grains on our health, the very foods that are excluded with the Paleo Diet. We only need to go to the NHMRC report on the Australian Dietary Guidelines to see the evidence.1 (more…)
It seems everyone has an opinion on the Paleo diet. Some herald it as the the saviour to the human race while others warn of its potential dangers.
It is a topic that polarises many people, and it certainly has created many misconceptions.
But who do we believe?
Many groups and individuals have vested interests. From celebrity chefs that have benefited from the paleo way by creating an empire of cookbooks and programs, to large organisations that receive funding from the food industry who may be feeling the pinch of decreased sales. (more…)
I have learned over the last decade+ of being not just a PT, nor just an Exercise Physiologist, but a lifestyle coach, that we are about to enter into a dark time for healthy exercise behaviours. Summer has made it so much easier to establish good food and exercise routines. But it’s hard to maintain our new healthy habits through easter, so lets make sure we stay on track!
Those that stuck to their NY resolutions may be in full swing and kicking some serious goals (hopefully this is you!), or perhaps starting to struggle with their choices… and I tend to find that Easter, with all its temptations, can be a good habit breaking time. Lets face it, the time changes making dark earlier, its getting a bit cooler, we get a few sleep ins, a few meals with friends, and yes… those sin provoking hot-cross buns!!! arghhh… who can resist them??!! We just had our first soup for the year at the Martins for dinner tonight… we are starting to cross over into winter behaviours, and these are never great for our body composition and associated health, right??
So here are a few tips to ensure that you keep going right through Easter into a healthy winter:
- No behaviours are inevitable. They are choices. make some good ones!
- Winter need not be the time to create a warmth layer out of body fat. That’s what clothes are for!
- Think of winter as your pre-season. Use it to get an advantage. Start today.
- Have a hot-cross bun. I will. But exchange your normal grains serve for it. Don’t have your normal toast for breakfast, and then have the buns as extras on top of your normal calorie intake.
- Include more play time. You have an extra long weekend. Spend some of that extra time playing with your kids, friends, even neighbours! great time to get to know them…. now, now, don’t be TOO competitive!
- Follow Tim Ferris’ advice and have a cheat day. You are going to be surrounded by chocolates, buns and other delicious and tempting foods. So give yourself a 24hr window to treat yourself. then get back on the band-wagon.
Ok, see how you go with that, and we’ll touch base on the other side of Easter and explore winter health in a bit more detail.
When it comes to diets there are literally hundreds of types to choose from, mostly built around the billion dollar weight loss industry.
But what about those of us who just want to eat healthy? What are the key components of a healthy diet that will ensure us a long and disease free life? (more…)
For those who have sat with an iNform Exercise Physiologist to assess or review your Bioelectrical Impedence Analysis (BIA), you may remember scratching your head at a couple of the measurements to do with your cells. (more…)
So to burn more fat you need to work at lower intensities in the “fat burning zone” right??
This is probably the number one exercise myth that despite it’s lack of evidence never seems to be truly debunked.
You still even see on the cardio gym equipment to this day heart rate graphs of the optimal zone to burn fat, implying that if you stick in this low zone you’ll lose more weight.
I am hoping that the evidence I am about to show you will debunk this myth once and for all. (more…)