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How Important Is Nutrition?

Good nutrition is vital to both our health and well being. It fuels all our daily activities from breathing to hard core exercise, without proper nutrition our bodies begin to fail on us. Food provides us with all our essential vitamins, minerals, amino acids, protein and energy which sustain us through life.

how important nutrition

Poor nutrition

If we have poor nutrition and don’t supply our bodies with enough nutrients many things can happen to us and none of them good. Nutrition is so important and many of us fail to eat a proper diet, which is why in Australia poor eating habits is the leading cause of disease. It can lead to obesity, vitamin deficiencies which can cause many horrible symptoms and diseases, coronary heart disease, stroke, cancer and even death.  We can also become fatigued, irritable, suffer mental illnesses and fail to thrive.

how important nutrition

Australian dietary guidelines

The Australian dietary guidelines show us how to receive all our nutrients through the food we eat on a daily basis. they use the most currant scientific evidence to promote health, well being and to reduce the risk of nutrient deficiencies and chronic diseases.

It is also very important to stay well hydrated. By drinking at least 2L of water daily your body will be replenished and hydrated which allows sufficient flow of nutrients, proper bodily functions and a clear head.

The guidelines state that eating a balanced diet of fruit, vegetables, lean meats, fish, poultry and wholegrain is very important for humans to sustain a healthy life.

Recommended average daily number of serves from each of the five food groups* Additional serves for taller or more active men and women
Vegies Fruit Grain foods, mostly wholegrain Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans Milk, yoghurt, cheese and/or alternatives (mostly reduced fat) Approx. number of additional serves from the five food groups or discretionary choices
Men
19-50 6 2 6 3 2 ½ 0-3
51-70 5 ½ 2 6 2 ½ 2 ½ 0-2 ½
70+ 5 2 4 ½ 2 ½ 3 ½ 0-2 ½
Women
19-50 5 2 6 2 ½ 2 ½ 0-2 ½
51-70 5 2 4 2 4 0-2 ½
70+ 5 2 3 2 4 0-2
Pregnant 5 2 8 ½ 3 ½ 2 ½ 0-2 ½
Lactating 7 ½ 2 9 2 ½ 2 ½ 0-2 ½

* Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves [28-40g] per day for men less than 70 years of age; 2 serves [14-20g] per day for women and older men.)

how important nutrition

Nutrition and training

It is very important to give our bodies the appropriate amount of energy and fuel to meet the demands of your training schedule and recover y process. Training will more than likely increase your daily intake needs especially in regards to macronutrients. The macros are protein, carbohydrate and fats and they are all essential to our body and its functions. Protein is the building blocks of muscles and we simply cannot grow without it. Good sources of protein are chicken, lean meat, nuts; turkey, fish, eggs, dairy and whey protein shakes. Try to incorporate protein at every meal. Carbohydrates are our energy source which is stored in our muscles as glycogen. When we train our muscles use up all these glycogen stores and we need to replenish them. If we don’t have enough glycogen stores it will lead to muscle fatigue and poor performance. Try to eat meals that have a good amount of carbs both pre and post training, think wholegrain breads, vegetables, fruit, rice and legumes. Fat is also used as energy to fuel our muscles and is also important for us to be able to access our stored glycogen. Try to eat a moderate amount of healthy fats that include avocado, lean meat, dairy and fish and refrain from eating unhealthy fats such as chips, biscuits, cake and pastry.

When our bodies receive proper nutrition we notice an increase in our training abilities and a decrease in diet related diseases.

how important nutrition

So eat well guys!

By providing our bodies with healthy, nutritious foods we can expect longevity, amazing training results and a lowered risk of disease.

So eat right, train right and live right!

 

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Your Idea of Fitness is Wrong

fitness

After some years in the fitness industry, I could not understand how some people were of the belief that they didn’t need to exercise or didn’t need to eat well and live a healthy lifestyle. Then something occurred to me after a conversation with a client only a few weeks ago. The statement that hit me was this; “I’m happy with where I’m at. I don’t need to be any healthier.” It was at this point I realised that people don’t understand what health and fitness is for.

fitness

Fitness and a healthy lifestyle is NOT something we take part in to become healthier. The reason we take part in health and fitness is because we are literally becoming less healthy when we don’t! Lifestyle diseases are responsible for 63 per cent of global deaths based on World Health Organisation estimates. That is absolutely baffling! Let me reiterate exactly what that means… 63 per cent of the worlds disease could be obliterated by simply adopting fitness a healthy lifestyle!

fitness

Knowing this, there is not a single human on this planet who has an excuse not to adopt a healthier lifestyle in some way shape or form. Of the seven billion people alive today there are only an estimated 152 million people with an active gym membership. Which leaves me to ask the question; What are the other six billion eight hundred forty-eight million doing? “I’m too busy” doesn’t cut it any more.

fitness

Now for the good news. These lifestyle diseaseas are easily avoidable, here are my top tips:

-Eat a healthy Balanced Diet
-Avoid foods that are high in fats, salt, sugar and refined products
-Engage in moderate exercise (30 minutes every day)
-Don’t Smoke
-Get plenty of sleep

What does this mean for you? It means you can no longer take a passive approach to your lifestyle. You are responsible for preventing your own disease. You have the information now. If you choose not to take part in health and fitness you are actively sabotaging your own health. You are slowly killing yourself. Make the right choices, get healthy and live a long happy life.

fitness

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Top 10 Best Vitamins for Women

woman vitamin

Once upon a time the fitness and supplement industry was considered a mans game. Buffed, beefy behemoths throwing weights around dungeon style gyms and finishing up with a fist full of vitamins washed down with an extreme gainer shake. Well no more! The game has changed.

In an Australian Bureau of Statistics study, 29% of Australians reported taking at least one dietary supplement a day. Astonishingly, females were more likely than males to take a dietary supplement (33% and 24% respectively)

woman vitamin

Dietary supplements fall into a range of categories including vitamins, minerals, oils, herbs and other nutritive and non-nutritive supplements. But lets focus on the most commonly used…Vitamins.

With women making up an enormous percentage of supplement users lets take a look at the best vitamins for women. Threre are literally hundreds of great beneficial supplements women could take but lets narrow it down to a top 10:

  1. Vitamin A – Promotes healthy bones, teeth and skin
  2. B Vitamins – Gives Energy, helps convert food into fuel
  3. Vitamin C – Important for All growth and repair, healthy skin, cartilage, tendons ligaments and blood vesselsKeeps bones strong and healthy
  4. Vitamin D – Helps maintain calcim levels in the blood and helps with absorbtion of Calcium
  5. Vitamin E – Destroys cancer causing free radicals, anti aging benefits
  6. Vitamin K – Promotes healthy blood
  7. Biotin –  Helps break down foods into energy, fatty acids and amino acids so our body can make better use of them
  8. Calcium – Keeps bones strong and healthy
  9. Folate – Repairs damaged DND and RNA. Also produces healthy red blood cells
  10. Choline – Promotes healthy liver function, nerve function, muscle movement, metabolism and energy

This is not to say that every woman should run to the local supplement store and grab a months supply of each an every vitamin listed. Many can be found in foods and optimal levels can be reached. However it is wise to look for a good quality womens multi vitamin containing most of the vitamins listed.

older women yoga mats

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Bodybuilding After 50

So you’ve reached the big five O and you’re starting to feel a little more than a tad of the effects of age. Is it too late to do something about improving your body? is it too late to get fit? surely it’s too late to build muscle…

It is true that by the age of 50 our hormones aren’t doing what they were when we were 20, but there is absolutely no reason why we can’t achieve a fit and even muscular physique. After 40 our natural testosterone production starts to decline. We know that testosterone is the main hormone responsible for increasing strength and muscle mass, but that doesn’t leave us up the creek without a paddle.

We live in an age where the natural vitamin and supplement industry is more advanced than ever. There are some useful supplements we can use to boost our natural testosterone production and they are all backed by peer reviewed studies.

Here is a list I have compiled of what I believe are the best vitamins and herbal supplements for men and women over 50 to help boost testosterone and modulate estrogen

  • D-Aspartic Acid.
  • B-Complex Vitamins
  • Ginseng
  • Mucuna Pruriens
  • Oyster Extract
  • Tribulus Terrestris
  • Zinc
  • Vitamin D3
  • Fenugreek
  • Vitamin K2
  • Selenium
  • Tongkat Ali

These Vitamins and herbal supplements can be bought separately but there are a huge number of supplemental testosterone boosting blends available on the market for you to choose from. Simply look for these compounds on the ingredients list in the nutrition panel. Its ok if they aren’t all included but you should look for a good complete blend.
Last but not least you should try to eat plenty of foods containing protein (mainly meats, poultry and fish) and start to incorporate some resistance training into your lifestyle. You don’t need to start with entering a super strong man event. The PT at your local gym will be able to guide you on how to start and progress safely without causing injury.

Now enjoy many more years of good health, fitness and most of all fun.