On the Coast – Families Issue 104 I February/March 2020 | Page 28

Three reasons to exercise
that have nothing to do
with your weight
BY NICOLE SALIBA
EVENING EATING AND HEALTH
A 2019 study showed women who consumed a higher proportion of
their daily intake of calories later in the evening were more likely to be at
greater risk for cardiovascular disease than women who did not. Every 1%
increase in calories consumed in the evening increased the likelihood of
higher blood pressure and body mass index and poorer long-term control
of blood sugar. Specifically, women who consumed more of their calories
after 6 p.m. were more likely to have higher blood pressure, higher body
mass index and poorer long-term control of blood sugar.
A lot of individuals who exercise are
largely driven by wanting to change their
weight or how they look, when in fact a
lot of the health benefits are independent
of what you look like or how much you
weigh. Here are three ways exercise
improves our health regardless of how
much we weigh!
It boosts your
mental health
and those who
exercise regardless
of their body shape
have lower levels
of stress, anxiety,
depression
and emotional
problems.
It can protect
against weight
gain. Research shows
exercise alone may not help us lose a meaningful
amount of weight on the scales, however, it is a great
way to keep weight off and prevent future weight gain.
It protects against disease. Exercise reduces the risk of
heart disease and stroke even in individuals who have
chronic diseases such as type two diabetes, irrespective of
body fat levels. It also reduces blood pressure!
1
2
facts
YOGHURT
Yoghurt is a fantastic snack
or addition to a main meal as
it is generally high in protein and a good source of calcium!
For maximum health benefit, opt for plain, unsweetened
varieties that contain probiotics.
Our favourite yoghurts are;
• Chobani natural
yoghurt
• Chobani fit
• Danone Yopro
• E
 via Greek natural
yoghurt
3
Iron
• Siggi’s yoghurt
• Icelandic Skyr yoghurt
Eat a wider variety of plants
Want to boost your gut health? Contrary
to popular belief the best way
to
get your gut in tip top shape is
not by eating kilos of
sauerkraut or investing
DEFICIENCY
in expensive probiotics.
Is one of the most common nutritional
deficiencies worldwide and is more common
The foods we eat are the major factor in deciding which of our
in women. Women need 18mg/day and this
microbes survive and thrive in our body. In the 21st century
increases to 27mg/day during pregnancy.
we sadly tend to eat the same foods year round. Therefore it
Iron rich food sources include;
is no surprise that the adult gut microbiome can go for years
ƒ Lamb, beef, kangaroo
without changing much! Try your best to shop seasonally,
ƒ Red kidney beans
buy local and incorporate new varieties of fruit, vegetables,
ƒ Dried apricots
nuts, seeds, wholegrains and legumes into your diet!
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28
Liver
Eggs
Tofu
Prawns
Oysters
Weetbix
ON T H E C OA S T – FA M ILIES
Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who
established her practice Eatsense in 2013 as she has a burning desire to help people,
see them happy and watch them thrive. Her vision is to help as many people learn
to prioritise themselves, feel their best, enjoy delicious and nourishing food and live
a healthy, happy and fulfilling life through her one on one consultations and
seminars. Contact Nicole at her West Gosford Clinic on 4323 9100.