Healthy Lifestyle


We are incredibly passionate about Healthy and Happy Living.

Our pages on Health & Fitness is a guide to inform our customers about the importance of Eating Clean Healthy Food and Exercising daily to ensure a Healthy and Happy Lifestyle. We are especially passionate about educating children on the importance of Healthy Diet and Exercise.

There are many good reference articles and videos we have included for your further education and research. We are not Medical Practitioners or Dieticians and this page is not meant as a replacement for professional advice on diet or health. Therefore, we always recommend seeking professional advice specific to your personal needs.

Did you know that *compared to 1995 the proportion of Australians that are obese has increased in 2012 by 67%?
Queensland is the 3rd largest obese state in Australia

* 2012 Australian Heart Foundation Statistics. wwww.heart foundation.org.au

Sugar (specifically High Fructose Corn Syrup) and it's effects on sedentary lifestyle changes is one of the biggest reasons for the huge increase in obesity in Australia and worldwide,

Fructose is found naturally in fresh fruit and in this form is natural and healthy in small daily amounts when eaten whole as it provides natural fibre our body needs. When fruit is juiced and all the good fibre removed we are left with concentrated fructose.

This is a very educational article of the danger of Fructose in our diet by
Dr Robert H. Lustig.

the-bitter-truth-about-fructose

As quoted by Dr Lustig - Added sugar (sucrose) and high fructose corn syrup are about half fructose, half glucose. Sugar is broken down into these two simple sugars in the digestive tract, before it hits the bloodstream. Whereas glucose is found in every cell on the planet and is a necessary part of life, the same can not be said about fructose. The liver is the only organ that can metabolise fructose in any significant amount.

When we eat small amounts of it, or we’ve just finished a workout, the fructose will be used to make glycogen (stored glucose) in the liver.

However… if we didn’t just finish a workout, or we are eating large amounts at a time of food which contains Fructose (like a bottle of soda, fizzy drinks or a few scoops of ice cream) then the fructose will be turned into fat.

This research discovered by Dr Robert Lustig is something we all need to be aware of. Insulin is blocking Leptin signalling to the brain constantly due to Fructose consumption in our diets. Pushing our insulin levels up to all time highs 24 hours per day, 7 days per week. Leptin signalling is a natural message that is sent to your brain to stop eating you are full. However, because of insulin blocking, your brain tells you that you feel hungry and your body produces more insulin than we require. Therefore the remainder is then stored in a fat cell. The only 2 times in our life we need insulin to block Leptin is when we are pregnant or during puberty. This is because we need our bodies naturally to bulk up for the survival of our species. That's the cause of Obesity in a nutshell according to Dr Lustig.

Please take the time to view his video below which could be potentially life changing for you.

the-bitter-truth-about-fructose

Out of the 600,00.00 products on the American Supermarket shelves, 80% of them contain added sugar. The food industry knows if they add sugar to food products then consumers buy more. Further more there are 56 names for sugar and the Food industry protects the confidentiality of most of those names. Besides obesity sugar is highly addictive and should be avoided wherever possible. It contains a lot of calories, with no essential nutrients and causes tooth decay

It's so simple yet why do we find it so difficult? Is it not enough to constantly see the statistics of Obesity and Obese related disease such as diabetes, heart disease, stroke and cancer on a dramatic rise.

Processed food is high sugar low fibre. Every healthy diet that works is low sugar and high fibre. Because every diet that works is real food.

One of our favourite chefs of all time Jamie Oliver crusaded against added sugar in school canteens and fast food outlets in the UK.

Take a look here at Jamie Oliver's Ted Talk on this subject.

Teach Every Child About Food


Here is another interesting article on sugar and obesity.

Sugar-Deadly-Obesity-Epidemic

Protein is a critical aspect of our daily healthy eating lifestyle. The average male human body is made up of 5-6kg or 17% Muscle Protein. All protein in the body has an active function and cannot be stored, unlike fat. Proteins are worker molecules that are necessary for virtually every activity in your body. Proteins typically contain from 50-2000 amino acids which link together like a chain. They have a very diverse role in the body and each chain forms its own unique shape and size. Proteins are the building blocks for muscle production. They circulate in your blood, excrete from your tissues and grow out of your skull. Proteins are present in your Hair & Nails, Blood, Muscles, Brain & Nerves, Cellular Messenger and Reconstuction, Enzymes, Antibodies. Pure quality protein should be consumed in every meal. 


Omega 6 Versus Omega 3

Throughout historical evolution our environment was abundant in wild life such as seafood, fresh fish and other natural sources of Omega 3 which were consumed daily in our diet. This change in our diet has impacted dramatically on our health and is a main cause for the epidemic of diseases we face today such as:
Diabetes, heart Disease, Stroke, Cancer and inflammatory diseases.
Omega 3
Anthropological research suggests that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1:1. It also indicates that both ancient and modern hunter-gatherers were free of the modern inflammatory diseases, like heart disease, cancer, and diabetes, that are the primary causes of death and morbidity today.
During the industrial revolution there was a change in the ratio of Omega 6 to Omega 3 in our diet due to the introduction of the vegetable oil industry and the cereal grains fed to livestock which followed through in the meat we eat. The consumption of vegetable oil rose dramatically and subsequently had an adverse reaction on the intake of Omega 6 vs Omega 3 in our diet.

Omega 6 n-6 and Omega 3 n-3 fatty acids compete for the same conversion enzymes. This means that the quantity of n-6 in the diet directly affects the conversion of n-3 ALA, found in plant foods, to long-chain n-3 EPA and DHA, which protect us from disease.

Therefore, the more omega-3 fat you eat, the less omega-6 will be available to the tissues to produce inflammation. Omega-6 is pro-inflammatory, while omega-3 is neutral. A diet with a lot of omega-6 and not much omega-3 will increase inflammation. A diet of a lot of omega-3 and not much omega-6 will reduce inflammation.

Read more about Omega 6 and Omega 3 Here

how-too-much-omega-6-and-not-enough-omega-3-is-making-us-sick

Omega 3 enriched Foods
Eggs
Fresh Salmon, Tuna, Seafood.

Other omega foods read here. Meal-Planner-Omega3.pdf

Omega 3 is related to a group of fats called polyunsaturated fats or "poly" fats. They contain a special molecular structure which contain double bonds. This makes them unique from other fats. It also makes them more flexible and interactive as fatty acids. The simplest of the Omga 3 is alpha-linolenic acid, or ALA. Like most vitamins, ALA is especially important in our diet because our bodies cannot produce it. Therefore, we need to consume it from nature. Regular daily intake of Omega 3 in your diet helps support our immune system, helps provide energy, anti-inflammatory benefits and helps reduce symptoms of depression to name a few.

Read more about the amazing health benefits of Omega in your diet here
Omega -3 fatty acids

Seeds,Nuts, Legumes & Grains contain vitamins, minerals, essential nutrients, fatty acids, proteins and numerous other benefits too many to mention here.
Some examples are:
Chia Seeds, Quinoa, Sunflower Seeds, Almonds, Macadamia, Cashews, Flax Seed, Hazelnuts, pecans, Pine Nuts.Kidney Beans, cocoanut.

Some other Nuts & Seeds to consider here: Guide to Nuts and Seeds

Complex Carbohydrates are essential for a Healthy Lifestyle. Complex Carbohydrates may be referred to as dietary starch and are made up of sugar molecules strung together like a chain. They are often rich in fibre, satisfying and health promoting. 

When given the option you should always choose complex carbohydrates such as those found in vegetables, whole grains and legumes more often than choosing simple carbohydrates. Not only will complex carbohydrates provide a more steady supply of energy and cause a less dramatic increase in your blood glucose levels, the foods in which complex carbohydrates are found also provide a plethora of beneficial vitamins and nutrients to your body.

Some examples of Complex Carbohydrates are: Potato, Sweet Potato, Yams, Squash, Pumpkin, Steamed Brown Rice, Wild Rice, Lentils, Couscous, Bulghur, Oatmeal, Barley, Beans, Strawberries, Apple, Whole Grains. etc

Some examples of Simple/Refined Carbohydrates which should be avoided in your healthy lifestyle : Cookies, Cake, White Rice, White Bread, Crackers, Candy, French Fries, Chips, Soda, Doughnuts.

Good Fats Vs Bad Fats

Bad Fats were classed in 2 categories Saturated and Trans Fats. However, Saturated Fats have recently undergone worldwide research with some interesting data suggesting they should not be so feared as a major link to Heart Disease. More recent research suggests that scientific analysis of 21 studies determined that there is no significant evidence that dietary saturated fat is associated with an increased risk of coronary artery disease.
The justification for the anti-saturated fat campaign is largely baseless. Even if saturated fat does increase LDL (Low-Density Lipoprotein or bad cholesterol) it also increases protective HDL (High-Density Lipoprotein or Good Cholesterol) right along with it, and cardiovascular mortality has never been explicitly demonstrated to increase with saturated fat intake.

Read more: Definitive guide to saturated fats


Some Saturated Fats

High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Cheese
Ice cream


* Lard (Pork Fat) Has made a recent comeback in popularity. Nutritionally speaking, lard has nearly one-fourth the saturated fat and more than twice the monounsaturated fat as butter. It is also low in omega-6 fatty acids, known to promote inflammation; according to lard enthusiasts free-range pigs that eat greens, not grains, have higher levels of omega-3 fatty acids. Nutritionally speaking, lard has nearly one-fourth the saturated fat and more than twice the monounsaturated fat as butter.

Lard has always been prized as a cooking fat because it has a higher smoking point than other fats. For that reason, foods fried in lard absorb less grease. It also has the reputation of producing ultra-flaky pastry crust.

Cans of lard are available in supermarkets, but most of these products have been hydrogenated so they'll last longer and are probably not what you want. The best lard is considered to be minimally processed "leaf lard" from the area around the pig's abdomen and kidneys or fatback lard from the pig's back. You can get these at high-end specialty markets or online.


* Pure Butter has come back into popularity and has found to have some real health benefits with increased mineral and vitamins such as A & E . Pure Butter also contains a specific fatty acid (CLA) which help reduce inflammation and improve gut health.

However, margarine should be avoided. Read more here. Margarine intake and subsequent coronary disease in men


TRANS FATS

Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Lollies & Chocolate

Try to eliminate Trans Fats and Fast Food from your healthy eating plan. Trans Fats or Trans Fatty Acids are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is partially hydrogenated oils. Trans fats are found in fried foods and baked goods such as pastries, pizza dough, pie crust, cookies and crackers. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. These changes have been associated with increased risk of heart disease.

Vegetable Oils contain oxidised mutated fats which are even worse than trans fats and can lead to heart disease. Replace with Good Fats. Use Olive Oil in Salads, Macadamia or cocoanut oil for cooking. Be aware of how oils can change in the cooking process. It's important to use oils that can safely be cooked at a high temperature without oxidation or going rancid. When oxidation occurs the molecular structure changes and can form free radicals and very harsh compounds that you do not want to consume.

Healthy or Good Fats are good for your cholesterol, your heart and your overall health. There are 2 types of Good Fats Polyunsaturated Fats and
Monounsaturated Fats

Canola Oil* * Even though Canola Oil is a monounsaturated fat it needs to go through very harsh processing methods before it is turned into the final product involving a toxic product called Hexane. I would avoid using it.


GOOD FATS

Monounsaturated fat

Coconut Oil - one of my favourites. Check out the 10 healthy benefits of adding this to your diet here. 

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/


Olive oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter

Polyunsaturated fats
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Tofu

So clearly the solution is getting back to the basics of eating clean, healthy fresh food and eliminating added sugar from our diet.

Healthy foods such as:

- Fresh Vegetables (especially Green)

Brocoli, Asparagus, Lettuce, Celery, Green Beans, Spinach, Silver Beet, Parsley & Herbs, Peas, Artichoke, Alfalfa Sprouts, Brussel Sprouts, Carrots, Tomatos, Cabbage, Cauliflower, Mushrooms, Green Peppers.

- Good Fats/Oils

- Grass fed lean meat and poultry. 

Lean Skinless Chicken breast, Turkey Breast, Swordfish, Orange Roughy, Crab, Tuna, Salmon, Top Sirloin Steak or Round Steak

Lamb has lots of benefits apart from tasting delicious it contains omega 3.
Read all about it here: Lamb - Grass Fed

- Omega 3 Enriched Eggs, Low Fat Cottage Cheese

- Grains, Nuts, Seeds & Legumes

- Fresh Fruit and especially berries for their antioxidant and slimming benefits. Tart cherries can help your body recover faster, reduce joint pain through the anti-inflammatory response, sleep better, and fight inflammation to "flush out" more trapped fat from your body.

- Green tea
Green tea has shown to lower fat and abdominal fat levels. Also boasting some cancer preventatives properties

- Water & plenty of it has some amazing health benefits.
Did you know we are recommended to drink 8 glasses per day?
Our body is made up of approximately 65% water?
Water makes up 83% of your blood and 22% of your bone density?
Our Muscles are made up of 75% water.
Water helps covert food to energy.
Water helps remove waste and absorb nutrients in our body.

Now that you know why sugar, wheat and vegetable oils are causing obesity, increased cancer rates, heart disease and diabetes. Maybe you will think twice before eating cereals, breads, bagels, muffins, doughnuts, chips, soda, candy and processed foods. 

EAT HEALTHY

EAT LESS

EAT EARLIER

MAY YOUR LIFE BE FULL OF LOVE, LIGHT & LAUGHTER ALWAYS. 

NB: Please note this website contains general information regarding health and nutrition but is not intended, nor should it be taken to replace professional medical advice or treatment. Any person with any medical condition should consult their health care professional for advice.