Myth Busters #29 - I'm not overweight, so I don't need to exercise.

The benefits of regular exercise have been proven to go far beyond just weight loss. Performing regular bouts of exercise can help to increase muscle and bone strength, helping you to perform essential everyday tasks with a lot more ease, and reducing the risk of obtaining an injury, as well as delaying the onset of muscle and bone degeneration later in life. There are also important reductions in the likelihood of developing heart disease & diabetes. The benefits are not just physical either; regular exercise can improve sleep patterns and increase self esteem and psychological wellbeing.

The lowdown on GI diets

Glycaemic index or GI is a measure of how rapidly blood-glucose levels increase after eating certain carbohydrate based foods. The majority of foods are classified into 3 groups, low (under 55), medium (55-69) and high (greater than 70). The GI value is determined by various factors including the type of carbohydrates, how has it been processed and the presence of fat or fibre. In general low GI foods tend to contain more fibre and are less processed in comparison to high GI foods, however there are always a few exceptions to the rule (i.e.: chocolate is low GI but high in fat and highly processed).

High GI foods release glucose quickly, causing a rapid rise in blood glucose levels. This leads to an increased release of insulin to help drop these glucose levels back down which in turn leads to an increase in fat storage. Low GI foods in contrast release glucose into the bloodstream steadily over a few hours; this limits the spikes in blood glucose levels therefore requiring less insulin to help balance out the levels.

GI diets are recommended for people with diabetes, insulin resistance, cardiovascular disease, certain digestive disorders and weight loss. Low GI carbohydrates help to improve diabetes control, reduce the risk of heart disease, cholesterol, help you feel fuller for longer (controlling hunger) and prolong your exercise duration. A benefit of high GI foods is to rapidly refuel carbohydrate stores after exercise or a sporting event.

Most low GI diets recommend that you consume large quantities of fibre-rich vegetables and legumes, fresh fruit, wholegrain breads/cereals with low GI values, limit saturated fat intake. GI diets also include food combining, where lean proteins are consumed to further lower the GI value of the meal. Low GI diets are a way to help your body to work at its optimal level via nutrition and help you to lose/maintain weight and teach you principles to eat better and feel good about yourself.

You can obtain a list of GI foods and their values in many nutrition books or at the following website www.glycemicindex.com . These values can help you to determine appropriate meals with low GI values. So next time you’re out shopping, think about what you’re buying and if it’s a low GI food choice and become more informed about what you’re eating.

Revolution's New Trainers

New Trainers!

New Service Areas!

We would like to take this opportunity to officially welcome our new trainers to the team.

Tyson Harding

Kate Bruzzaniti

& Ted Reataza

And we now service the Frankston, Mt Martha and Langwarren areas.

So now there is no better time to get moving and start achieving the health you deserve with Revolution Health & Lifestyle.

Revolution Health & Lifestyle

1300 362 311

http://www.revolutiononline.com.au/

Myth Busters #5

Myth Busters #5

ALL FATS ARE EVIL!

Your body needs fat for vital functioning. It can help slow down the ageing process by keeping skin, hair and nails maintained and also satisfies your hunger for longer. The main thing you have to strive to do is cut out bad fats (saturated fats) found in chocolate, fried foods, butter and processed meats and replace them with good fats (unsaturated fats) which you can find in nuts, seeds, olive oil, and avocados and can help reduce your risk of heart disease. These good fats should be eaten as part of a balanced diet with a variety of foods eaten in moderation.

Myth Busters #4

Myth Busters #4

If Your Not Working Up A Sweat Your Not Working Hard Enough.

I am sure many people have experienced a hot 40 degree day in summer when all you have to do is sit in the sun to start sweating your not even exercising but you are sweating. This is because as opposed to your work rate, sweat is an indication of your body heat, it is your bodies own air conditioning unit to help make sure your core body temperature stays around 37 degrees, it does this through the cooling effect that evaporating the sweat has on your skin. The loss of fluid through sweating is another important reason to drink plenty of water.

Exercises Myth Busters!

This is the first instalment of our Revolution Health & Lifestyle's Myth Busters!

We will be updating this periodically so stay tuned!

Myth Busters #1

If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.

This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.