Schkinny Maninny - feeling, looking and being FAB!

February 27, 2019

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Habits - best friends or worst enemies?

Wheb people think about habits, they think of smoking or drinking and knowing they need to give them up. Or equally, they think of healthy people who exercise every day and eat healthy, knowing they should be doing the same. 

 

All of which is true if you want to experience the best version of yourself. In both of those instances above, if you are someone who knows you have a habit or two to change, there is often another habit occurring at the same time - mentally berating yourself for not having quit [insert bad habit here] or not starting that beneficial habit yet. The way you speak to yourself internally has a huge impact on how you navigate your daily choices. 

 

Your internal thoughts can dictate whether you go for a run after work to let off steam, or if you buy a tub of Ben & Jerry’s and a bottle of red wine on your way home instead. If the option of ice cream and wine becomes your habitual way of dealing with stress, this is a prime example of your habits becoming your worst enemy. This habit can lead to weight gain, depression, high cholesterol and the internalisation of your stress (which has been shown to be just as harmful as smoking!). Going for a run or joining a martial arts class is a much healthier way of dealing with stress and it’s great exercise which can help you look younger and feel great!

 

How do you start your morning? I’ve read emails from many of our customers saying they start their day with beautiful habits such as meditation, yoga, going to the gym or for a run. Do you like to sit with a warm cup of tea and watch the sunrise before everyone else gets up? Do you fast until lunch time? Or love to nourish your body with a nutrient dense green smoothie or bowl of porridge loaded with nuts, seeds and berries? Or do you rush out the door, now running late after hitting the snooze button 5 times, with your coffee in one hand and a dry piece of toast in the other? 

 

The thing with habits is they can be very well thought out, such as meal planning for the week ahead, but many often creep up you. Like after work drinks one Friday night, that you realise 6 months later has become every Friday night and the reason you no longer play tennis Saturday morning and are feeling rather flabby. Maybe the Sunday brunch you attend with your mother every week used to be viewed as a “treat” so you’d order the pancakes, but one day you ordered the smashed avo on sourdough with broiled tomatoes, sautéed mushrooms and a free range egg and now you don’t feel yourself waddle home (winner!). 

 

As you go about your day today, notice your habits. Have you swapped a soft drink for water with cucumber and berries? Do you always grab a chocolate chip muffin for morning tea? Do you catch the bus from the train station when you could actually walk? How’s that netball team you used to play with on Tuesday night? Have you joined a touch football team recently? Have you gradually swapped you grande extra strong mocha for a regular almond milk flat white? Do you now grab a fresh bagel loaded with cream cheese on your way to work every day instead just Friday’s? Are you waking up an hour earlier to go for a walk and revel in the freshness of the morning?

 

What positive habits have you already incorporated into your life? Celebrate them! What positive habits are you currently working on? Cheer yourself every time you do the positive habit or do not partake in the negative habit. What habits need to change? Make note of them but don’t berate yourself. You’re now aware (give yourself a high five) of what needs to change and can start taking steps towards positive change. 

 

Remember, your habits are either your best friend or your worst enemy. Let us know how we can help you start or maintain your healthy habits. I 

November 14, 2017

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The Right Juices and the Right Workout for the Right You

Five years ago, the juicing trend took Australia by storm and the weather doesn’t seem to be calming down. A rising health conscious population has turned to these juices to provide weight loss, increased nutrient absorption, body detox, and a prevention of diseases such as cancer. Juicing has also been found to increase athletic performance and improve muscle endurance. This is why many people couple their juicing with an exercise routine to maximize health goals. If you’re looking to increase your diet and provide extreme results, check out this guide to find the right juices and the right workout so that you can become the right you.

 

The Right Juices for an Endurance Workout

If your goal is to improve your overall health and fitness, you will want to add endurance training to your routine. Endurance workouts such as cycling and running can increase your body’s metabolism and help your entire body stay fit. It also reduces your risk for heart diseases and cancer, and can boost many of the effects juicing adds to your body.

The best juices for endurance training are green in colour. Many fruits and vegetables such as avocados, artichokes, celery, and leafy greens promote muscle contraction and prevent cramps during your workout. Beets have also been found by the Journal of the Academy of Nutrition and Dietetics to improve performance and decrease the amount of oxygen needed throughout endurance workouts.  

 

The Right Juices for Strength-Training

If your end goal is to increase your muscle, you will want to add moderate to intense strength-training to your workout routine. Try at least 3 sets of 12 barbell squats, bench presses, and deadlifts least three times a week and combine these workouts with the following juicing ingredients.

  • Bananas is one of the most carbohydrate-dense fruits and can help increase glycogen levels in your muscles and prevent breakdown of muscles. They are also an excellent source of potassium, which can promote muscle contraction.
  • Watermelon have an amino acid called citrulline that increases the production of nitric acid. Nitric acid improves blood flow to your muscles and can provide the nutrients needed for speedy muscle recovery.
  • Avocados can help create the perfectly toned body. They can improve muscle contraction and also has monounsaturated fat which can shift fat gains. This can keep your core tight while you develop your muscle mass.

The Right Mix

Now that you know the right juices and the right workouts, we need to blend the two together. Finding the perfect mix of workouts and diets can do wonders for your body. Therefore, you should drink anywhere between 8-16 ounces of your chosen juice 30 minutes to an hour prior to your chosen workout. By adding the juice prior to your workout, you can increase the benefits of the juice throughout your workout and provide increased strength, energy, and stamina.

The right mix of juices and workout can ultimately help you become the right you. 

August 07, 2017

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Say No To Senility And Say Yes To Nutritious Food

Say No To Senility And Say Yes To Nutritious Food

Ageing is an inevitable process of the human body, which brings about physical changes that can affect your physical and mental health and completely change the way we live. As we age, the body slows down in a sense; its immune system decreases, which also makes it prone to catching various diseases much easier.

Conditions, such as high blood pressure, arthritis, and even lung disease are very common in the elderly and require special attention. For this reason, a great number of people over 60 rely on affordable health insurance programs like Medicaid to help them cover medical and nursing home costs. According to the Australian Bureau of Statistics, in Australia, approximately 94% of people aged 65 years and over live in private dwellings, 67% of which reside in nursing homes. But the question worth examining is, how can the elderly maintain a healthy and active life well into their 60s and 70s? How does one put off senility and enjoys the vibrancy of life even in their golden years? 

Start with your diet

Did you know that food is actually considered to be a form of medicine? As mind boggling as it may sound at first, it sure is the truth. Just think about it; when consuming the right kind and the right amount of unprocessed organic food, your body receives valuable nutrients that help protect its immune system, and ensure it gets enough energy.

Foods such as spinach, bananas, chicken, and believe it or not, even dark chocolate are great sources of protein, iron, and myriads of essential vitamins that provide sufficient energy and help the body recuperate. What is more, once the system absorbs the necessary minerals, it easily fights off undesirable bacteria, which in turn can prevent the onset of various diseases.

Use your blender

Many elderly people are hesitant to consume certain (raw) foods either due to their inability to chew on them or for digestive reasons. However, there is a secret solution - the blender. If you find that your body is having a hard time digesting foods like nuts and raw vegetables, grind them up in a blender and wait til they become softer in consistency. Once you achieve the texture you think your body will be able to handle well, feel free to consume it. Furthermore, when it comes to fruit, instead of struggling with huge bites and chewing until your jaw gets tired, why not use a juicer and get all the vitamins through a refreshing drink?

Even though there is no escape from the golden years, it doesn’t mean you can’t slow down the aging process and avoid serious health complications that may cause you to enter a nursing home. Take time to take care of yourself, and pay close attention to the kind of food you consume. Find healthy alternatives, and rely on food and its beneficial nutrients to help replenish your body and ward off unwanted diseases.

August 01, 2017

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Juicing and your teeth

Ensuring Oral Health While Juicing 

Juicing is an extremely healthy habit for anyone embarking on a system cleanse or simply to maintain a healthier lifestyle. It not only provides an excellent way for both young and old to get their daily dose of fruit and veg in one delicious drink, but can also be of tremendous benefit when trying to lose weight.

One of the few qualms pertaining to fresh juices is their acidic nature and the effect it can have on your teeth and gums.  This is the very reason many dentists suggest reducing the consumption of fruit juice, sodas and energy drinks, especially amongst toddlers and children learning about oral hygiene. Although it is true that fresh juice does contain a certain amount of acid it is nowhere near that found in commercial juice. Fresh juice is by far the better option especially if it contains some vegetables as well.

If you are keen on embarking on a juicing journey but still have a few worries regarding your oral hygiene don’t despair. There are numerous ways you can protect your teeth without having to give up your juice. Here's how to protect your teeth from potential juicing damage. 

Brush Your Teeth BEFORE You Juice

This might sound strange but studies revealed that brushing your teeth directly after drinking juice will increase the acidity in your mouth thus increasing the risk of tooth damage. Instead, rinse your mouth with water after drinking juice and leave the brushing for before.

Use a Straw

This is one of the best ways to protect your teeth. Simply put, drinking with a straw minimises the amount of time juice spends in your mouth and around your teeth.

Attempt Oil Pulling

Oil pulling is another practice rapidly gaining popularity and is believed to reduce plaque and gingivitis. All you need to do is swish around 2 tablespoons of good quality coconut oil in your mouth for about 10 minutes before spitting it out. Oil pulling is not only beneficial but extremely easy to do as well.

Ingredients are Key

Use only fresh, unprocessed ingredients and where possible mix your fruit with a healthy portion of vegetables. Vegetables are generally lower in sugar and less acidic than fruit so mixing the two will really give you the best of both worlds.

When it comes to juicing the advantages far outweigh the disadvantages. As long as you follow a healthy, well-balanced diet and stick to a good oral hygiene routine you really can continue to indulge in your fresh juices guilt-free.

July 26, 2017

Posted in obesity, processed food, weight loss


A Question of Time: 50 Years of Growing Obesity

Back in the 1960s and 1970s, it was pretty rare to find anyone with a serious weight problem. Sure, other health issues were worse than they are today, but obesity just wasn't a problem for most people. How things have changed! Nowadays, the world - and doctors' waiting rooms - are full of people struggling with their weight.

A Growing Problem

The first signs of what would become an increasingly widespread obesity problem didn't really begin to surface until the 1980s.  Initially, the situation wasn't too serious, but over time the prevalence of obesity has increased significantly. By 1989–90, the rate of obesity was around 9-10%; by 2001 it had risen to 16% in men and 17% in women. Today, almost 2 out of 3 adults in Australia are obese. 

You Are What You Eat

This left researchers asking why. Lifestyle changes are partly responsible, with deskbound careers replacing manual labour and video games replacing sports. But the real problem might be our changing diets.

Processed Problems

The days when people mostly ate fresh foods are gone. Nowadays, more and more of our foodstuffs are heavily processed, and are often loaded with obesity-causing ingredients like high-fructose corn syrup.

The solution is likely to be complex. It's pretty clear, though, that diet can make a difference. We can't turn the clock back 50 years, but changing our diets to include more fruit and vegetables needn't be too hard. Options such as fresh juice are a great way to improve your diet, for example.

It's not all bad news. Changes in the availability and variety of foods have brought improvements in nutrition. By substituting beneficial foods for high fat and sugar, you can enjoy a 21st century diet without the 21st century waistline.

July 14, 2017

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Can Fasting be Better than a Diet?

We’re all different and we thrive off different foods and different kinds of exercise. Since having children a few years ago, my husband and I have struggled to get back in shape - there’s just too much going on. However, we both found different solutions. For him, it was to actually be more like his father - to skip breakfasts.

This is actually called Intermittent Fasting or IF for short. IF combines eating full meals so you are not restricting or cutting anything back when you do eat, with periods of fasting lasting from 16 hours to an extreme of 36. There are a few popular regimes including:

  • Daily Intermittent Fasting (16 hours - 8pm to 12pm)
  • Weekly Intermittent Fasting
  • Alternate Day IF
  • The Warrior Diet
  • The 5:2 Diet
  • Fat Loss Forever

However, IF is not for everyone - for example, most women struggle with it and it has been linked to adverse health outcomes. What’s good for the average guy in this instance does not work for the average woman. Furthermore, it is not an excuse to pig out on junk food. Before trying it, I recommend you read a more in depth introduction to the subject such as this article on the basics of Intermittent Fasting.

May 17, 2017

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What could be causing your bloat?

  1. Beans and lentils. They contain high amounts of vitamins, minerals, protein and fibre and fermentable carbohydrates called FODMAPS.  These are fermentable oligo di monosaccharides and polyols and are fermentable short chain carbohydrates that provide fuels for beneficial digestive bacteria.  For most people, they don’t cause any problems and improve gut health.  But for some people, those with irritable bowel syndrome, FODMAPs interact with gut bacteria causing major discomfort, bloating and unwanted gas. 
  2. Carbonated drinks. These contain gas, carbon dioxide and therefore a more likely to cause gas to get trapped in the digestive system.
  3. Wheat contains gluten which has over recent decade proven to be a trigger for food sensitivities.  Wheat intolerance, separate from coeliac disease is a major source of bloating and gas, and wheat is also high in FODMAP group Fructans. 
  4. Garlic & onion. These guys contain very high amounts of vegetable fructans, which are FODMAPs and for the small amount of people with sensitive bowls, they can trigger bloating.
  5. Sugar alcohols. These are natural substances that are being very commonly used to replace sugar in our war on sugar.  Inlcude xylitol, Sorbitol and mannitol.  Another one on the FODMAP list.  Consuming large amounts of sugar free gum can cause bloating gas and diarrhea.
Dairy.  Milk, yoghurt and cheese all contain lactose and about 75% of the worlds population cannot break down lactose, the sugar found in milk.  This lactose intolerance can cause bloating, gas, cramping and diarrhea.
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