Is Vegetarianism Healthy??

Plant foods are important, protective foods. This, however, does not mean
that plant foods alone will make your daily diet a healthy one. Variety is
essential to good nutrition. A balanced vegetarian diet can be healthy but
there are several nutrients which are found mainly or only in animal foods.
These include vitamin B12, iron, zinc, calcium and some omega 3 fats.

Care needs to be taken if you restrict animal foods in your diet.

Vegans
Vegetarians who choose to eat no foods of animal origin (vegans) face the
greatest nutritional challenges. The most important of all is to meet the
body’s need for vitamin B12. is essential nutrient is only found in animal
foods. An Australian study found two-thirds of strict vegetarians had low
levels of vitamin B12 in their blood. Vitamin B12 deficiency can be a real risk.
Eating vitamin B12-fortified foods or taking supplements is recommended
for all vegans.
Care needs to be taken if you restrict animal foods in your diet.
The omega 3 fats found in fish are not found in common plant foods.
These fats have a number of health benefits, particularly for heart function.
As a result, strict vegetarians have low levels of these nutrients in their
bodies. Vegetarians who avoid milk should also consider calcium-fortified
soy beverages or calcium supplements. Protein needs can be met through
legumes, nuts and cereals.

Lacto-vegetarians
Including dairy foods in a plant-based diet solves the vitamin B12 problem.
Also, dairy foods are the best source of calcium, which overcomes another of
the nutritional shortcomings of a vegan diet.
Other challenges remain. Not eating meat removes the major source of
iron and zinc from daily meals. Iron is of particular concern. Although iron
is present in plant foods, it is less well absorbed than that from meats.
Legumes, nuts and cereals are important sources of iron for people who
choose not to eat meat. Eating fruits or fruit juices at the same meal will
provide some vitamin C to assist iron absorption.

For further information see source: http://www.gofor2and5.com.au/

Why Quit Smoking??

One of the best things a smoker can do is quit smoking. The health benefits of quitting occur for all smokers, regardless of age, sex or length of time that they have been smoking.

People who have already developed smoking-related health problems, like heart disease will also benefit from quitting.

• Within hours of quitting smoking the nicotine and carbon monoxide in your blood decreases, while the oxygen level in your blood increases.


• Within days your sense of smell and taste begin to improve, breathing and exercising become easier, even your chances of having a heart attack have been reduced.


• Within one month your circulation will improve and your blood pressure and pulse rate will decrease.


• Within three months, cilia (the small hairs inside your lungs) have begun to re grow. This improves your lungs' ability to clean themselves. Lung function may be increased by up to 30 per cent.


• Within one year, your risk of a heart attack is reduced by half.


• Within 10 years your risk of dying from lung cancer is reduced by half.


• Within 15 years your risk of dying from a heart attack is equal to a person who has never smoked.

By choosing to quit smoking, you will significantly reduce your chance of cancer, heart disease, stroke, emphysema and other lung disease. You will also be less likely to have cataracts on your eyes, brittle bones, wrinkles, yellow teeth and bad breath.
Being a non smoker will reduce your chance of impotence, difficulty falling pregnant, and premature births, small babies and miscarriage.
If you are a parent, quitting smoking means you will lower your children's risk of SIDS, ear infections, allergies, asthma, bronchitis and other lung problems, and reduce the chance they will take up smoking later in life.
Remember, it's never too late to be a non smoker. The sooner you quit, the better.

For more information see source: http://www.livelifewell.nsw.gov.au/

Why being a healthy weight is important..

When the energy (kilojoules) we consume from and drink is more than the energy we use up, fat is deposited on our bodies.

Even small imbalances in this energy in energy out equation over time can cause you to become overweight or obese. This means you weigh more than what is considered healthy.

Being overweight or obese is unfortunately quite common in Australia now.
The problem with being overweight or obese is not about the way you look. Having excess weight increases the risk of many chronic and potentially lethal diseases.

Fortunately, most of these diseases are preventable with attention to Live Life Well factors including healthy eating and regular activity.

Generally speaking, the more body fat you’re carrying, the higher the risk to your health.

Some of the many chronic conditions and diseases associated with obesity include:
· insulin resistance
· high blood pressure
· atherosclerosis (clogging of the arteries)
· cardiovascular disease
· stroke
· some cancers
· Type 2 diabetes (where you don't produce enough insulin)
· gall bladder disease
· polycystic ovarian syndrome
· musculoskeletal problems such as osteoarthritis and back pain
· gout
· cataracts
· stress incontinence
· sleep aponea.

For more information see source: http://www.livelifewell.nsw.gov.au/

How to select a running shoe..

All running shoes are not created equal. Not only can they alter your speed, but they can also affect your knees, your back and your joints. Selecting the right running shoe can make all the difference, and it can be overwhelming when faced with a wall full of shoes that all look pretty much the same. But if you follow these steps, you can find shoes that will have you running like an Olympic marathoner.

Step 1

Find a good running shoe store. You can buy your shoe at the local mega-mart, but the sales professionals in a specialty store are better trained to help you pick the right shoe. To locate a store, ask friends who run, check running magazine reviews, or check the yellow pages.

Step 2
Examine the soles of your old running shoes. Notice the spots where the shoes show wear from the road. This tells you where your foot falls every time it hits the ground.

Step 3
Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, your new shoe probably needs more stability than your old shoe. If they tilt to the outside, you may have a high arch and your new shoes should have good shock absorption.

Step 4
Look at the top of your shoe. If you can see an outline of your big or little toe, and you've noticed discomfort in those areas while running, you should try a larger or wider shoe.

Step 5
Consider the amount of running you will be doing. This tells you whether you should buy an elite running shoe or a basic model. The more intense the running, the more money you'll want to spend on the shoes.

Step 6
Go to the running shoe store. Tell them what you've found out about your old shoes, or bring a pair with you. The employees should be able to "read" your old shoes and guide your choice. If not, you probably should find a different store.

Step 7
Try out the shoes. Many stores will let you take a run up and down the street to audition the shoes. Try on as many shoes as it takes. Make sure you like the feel and fit of the shoe. Try out the new shoes for at least 10 minutes. This lets you know if the shoe maintains its comfort during wear.

Step 8
Buy the best running shoes for your feet. When you find the right pair, don't let them get away. Take them home and start breaking them in!

For more information see source: http://www.ehow.com

Exercise & Pregnancy

Before beginning an exercise program when pregnant it is advisable to see your Doctor. Your Doctor will need to assess your fitness status in relation to your pregnancy to be sure you are safe to exercise. Also be sure to speak with a Fitness Instructor to work out a fitness program that will be suitable for you to follow.

Exercising when pregnant can provide many benefits to the mind and body as well as helping relieve some common problems associated with pregnancy such as excessive weight gain, swelling of hands and feet, varicose veins, insomnia and fatigue. Some of the benefits of exercising while pregnant include improved posture & circulation, reduced back pain, and increased energy levels. And you will feel better knowing your doing something good for yourself, which is also good for your baby.

Exercise during pregnancy should take into account the changes your body is experiencing – new body alignment, different posture, and reduced strength and endurance.

Generally Pregnant women can participate in low-impact aerobic activity up to three times per week (if your doctor agrees). But don’t push it, if you are feeling exhausted it is better to rest than cause any damage by over-doing it.

Remember always listen to your body, if you experience any sharp pains, fluid leakage, dizziness or faintness be sure to stop exercising and call your doctor straight away.

*Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.

The Les Mills Phenomenon!

By far the most popular form of group exercise offered today, Les Mills has become a phenomenon in the Fitness Industry. Originating in New Zealand Les Mills has revolutionised group exercise practices in gyms all over the world.

Les Mills created eight choreographed group exercise-to-music programs each delivering an hour-long workout in one of the classic exercise genres, such as weight training, mind-body, martial arts, step and dance. These classes are easily identifiable by their trademark prefix of “Body” before the class name, for example; “Body Pump”, “Body Balance”, “Body Combat, “Body Step” etc.

The Les Mills Program Directors create a new class, with new music and choreography, every three months, drawing on the latest trends in music and the latest developments in exercise science. When the new classes are perfected, they are filmed for DVD and dispatched with choreography notes, education sessions and licensed music CDs to the 10,000 qualified Les Mills instructors working in facilities which have licensed one or more of the Les Mills programs from Les Mills Asia Pacific.

Today it is estimated that over one million people a week attend a Les Mills class around Australia and South East Asia. This is testament to the power of Les Mills’ programs and its mission to create life changing fitness experiences every time, everywhere.

Excerpt from the Les Mills website for more info see: www. lesmills.com

10 hot tips for getting the most our of your gym membership!

People quit going to the gym for various reasons, but here are a 10 ways to keep your motivation going.

1. Be realistic with your goals – You can have the overall goal to lose 15Kg, but break that down into realistic mini goals, for example aim to lose 1Kg a week for 15 weeks.

2. Work out with a partner – If you know someone else is counting on you, you’re more likely to get up and get going. Sometimes it’s ok to work out with someone who is on the same level as you, sometimes you’ll want to work out with someone who does go to the gym frequently because it will motivate you to do more.

3. Set a routine – don’t just go to the gym whenever you remember. Set and stick to your gym schedule like you do your class or work schedule. If you’re a morning person, schedule your gym time in the morning. If you’re a night person, schedule your gym time at night. Plan enough time for getting there, changing clothes, warming up, working out and showering. No block of time big enough? Split your workout in two – do cardio in one interval and weights in another.

4. Get a locker at the gym – Showering at the gym saves you time from having to go home and means you can do as intense a workout as you want even if you have to get to work right after. Even if you don’t have anything to do right after, it refreshes your muscles and keeps you feeling great!

5. Ask for help when you need it - This tip goes for the newbies and the oldies. If you don’t know what exercises to do to work certain muscles or you need a spot, ask a gym trainer. That’s what they are there for.

6. Forget that other people are there –Too many people, guys and girls, are worried about what other people think of them at the gym. If you focus on your own workout, you’ll feel better and do better. The gym gets dangerous when people start paying way too much attention to others and not enough to their own behaviors. Guys try to lift more than they can to impress girls (or guys), girls are afraid to try new workouts because the guys will be ogling at them (or vice-versa). Who cares! At the end of the day if you didn’t get your good workout in for trying to impress or not look bad, that’s on you.

7. Bring water with you during your workout – Replenishing yourself with water during your workout is a great benefit because it lets you keep going strong and finish out. Drink water and maybe a sports drink after to keep yourself from dehydrating.

8. Incorporate variety into your workout - If you do the same thing every day it will get boring after a while. If you’re always on the treadmill, try riding a bike. If you usually do three specific abdominal exercises, try three more. Mix it up every once in a while and change your regimen once a month to keep your muscles happy.

9. Have rest days – Be sure to have rest days in your workout schedule. Muscles need time to repair between workouts and proper rest is the only way to achieve this. Overworking muscles can lead to injury, prevention is the best cure.

10. Enjoy it! Don’t go to the gym because someone else tells you to go. Go because you want to. When you find something you like there, stick with it and live it up!