Home' Waiheke Weekender : 22 November 2012 Contents 10 Waiheke Weekender
The frst step is developing a habit. Make a commitment to move
for at least 30 minutes for 30 days. Make a chart. Just do it and do it
consistently. 30 days out of your whole life...and I bet at the end of
that you will feel so much better there is no way you will stop.
Use High Intensity Interval Training (HIIT). Now, this might
sound scary to the inactive but it is all relative. If walking is a bit
of an effort for you, that can be your base exercise. Walk briskly
for one minute and then pick up the pace for 30 seconds and keep
repeating for 20-30 minutes. If you do this six times per week for
30 days your 30 second intervals will probably become running
intervals in the last week. And, no, running is not bad for your
knees. But if you have old injuries or are just starting, do it on the
grass to reduce impact.
Do some resistance training. This does not mean bodybuilding
or even using equipment; resistance can be body weight, bands,
cans...etc. Your muscles need to be challenged to maintain them.
From your mid-twenties you will lose muscle, which will slow
your metabolism, not to mention
effect your posture and appearance,
unless you continue to load them.
Big, “compound” movements like
squats, lunges, deadlifts, pulling,
pushing that involve lots of muscle
groups at once are best. They use
the most energy to perform, they
are time-effcient, they are func-
tional and they involve your core.
Even better, combine High
Intensity Interval cardiovascular
training (walk, run, cycle, swim,
row etc) with HIIT resistance train-
ing in a circuit three times per week
(and of course, still move on the
other days of the week).
In 45 minutes you will perform a
full body workout that will provide
you with all the elements you need
for optimal health and weight
management. After this type of
workout you will continue to burn
body fat for a long time; much more
so than if you just go for a steady
state walk or jog. You will also get
a boost of feel-good hormones plus
testosterone which helps to keep
you young and vigorous.
Don’t forget stretching to main-
tain muscle balance and good
posture. As always, if you have
health concerns, get clearance from
your doctor before commencing
an exercise program. For more
individualized programming, see a
qualifed personal trainer.
And remember, if anyone prom-
ises you quick weight loss without
addressing changes to habits and
behaviour you are probably going
to need to keep those “fat” jeans.
Helen Elscot ND is a qualifed
medical herbalist, naturopath and
nutritionist and a member of the
New Zealand Association of Medical
She runs Herbal Health Waiheke in
Oneroa and is the health columnist for
Ticking off the
When a Wellington father recently bought a box of muesli bars for
his children aged one and four, he assumed the ‘red tick’ endorse-
ment from the Heart Foundation meant he was making a nutrition-
ally healthy choice.
After tasting the bar and discovering how sweet it was, he inves-
tigated further and found that each muesli bar had 44 grams of
sugar per 100g, almost as much as a chocolate bar.
According to the Heart Foundation, the amount of sugar is not
considered when handing out ‘red ticks’, as they believe there is no
scientifc evidence that sugar causes heart disease.
Cravings for sugar can be hard to curb when doing the weekly
shopping, so stick to a shopping list to avoid impulse purchases and
always shop on a full stomach. It’s easier to make the right choices
when you are not hungry.
If shopping at a supermarket, try to shop the ‘edges’ of the store.
This is where you will fnd fresh produce, fsh and meat as opposed
to the more processed foods found in the central aisles such as
biscuits, confectionary and packaged meals.
Even better, why not spread your food shopping around the
island’s local producers and suppliers where you may fnd fresher
ingredients and better quality, often at similar prices.
Regulating our blood sugar levels can be tricky. Chromium is
a mineral whose name comes from the Greek chroma meaning
colour, and this mineral gives many precious stones their colour,
such as the redness in rubies and the green of emeralds.
Chromium is an essential component in a compound in the body
called the glucose tolerance factor. This compound regulates the
actions of insulin in maintaining blood sugar levels and, possibly,
in helping to control appetite.
Chromium naturally occurs in foods such as wheat germ, egg
yolks, peanuts, black pepper and mushrooms. Supplements are
popular but tend to be poorly absorbed so make sure they are
combined with a more effciently absorbed compound such as vita-
Today’s wide choice of health-promoting diets include the
option to eat according to your blood type, the high protein and
low carbohydrate diet devised in Dr Atkins and the little-known
diet by Austrian physician Dr Wolfgang Lutz – ‘Leben Ohne Brot’
(life without bread).
Health ticks aside, isn’t it is ironic that the latest research seems
to be showing that the answer has been in front of us all along?
That people who follow a diet based on vegetables, fruits, nuts,
whole grains and good oils tend to be healthier than those who
have adapted to a more modern, processed, Western-style diet.
Health and Wellbeing
Sarah Gloyer, owner of Synergy Studio
in Oneroa, is a qualifed personal trainer
and Pilates instructor with more than 25
years experience. She has a degree in
Human Performance and a diploma in
Sport and Recreation Development.
Weight loss is the
Keeping it off is trickier.
For almost everyone the key to losing weight is to eat less and
move more. Simple. Okay, there are some people who have medi-
cal conditions that make it more challenging to lose weight but
this is by no means the norm. Also, sure, you are born with a
genetic blueprint which will infuence your metabolism and body
type but not determine it. Here is hoping you chose your parents
well. But still; eat less and move more.
But when research shows 95 percent of people who lose weight
will gain it (and more) back within a year why do we continue
to promise quick results and sell diet products and programmes?
There is a correlation between the rate the weight is lost and the
likelihood of gaining it back; the quicker; the more likely. There
is also evidence to show that those who lose weight through a
combination of exercise and nutrition are far more likely to keep
it off than those who just diet.
The key to losing weight (well, actually fat) is to change your
eating and exercise behavior habits for the long term. For years
and years people were told; go for a walk for 30 minutes a day
as a general exercise prescription for health. NO! Certainly, 30
minutes of walking is better than nothing but it is not enough for
the human body to really be healthy, ft and strong. Now, I under-
stand not everyone enjoys exercise, or sees it as a pleasure. But
there is no getting around it; you have to do it; just like you have
to brush your teeth. Once you get into a habit you may even fnd
yourself enjoying it.
check out www.Synergystudio.info
tel 372 8811 or 027 255 0215
Good nutrition means good health,
feeling and looking great
• Maximise your energy levels
• Achieve your ideal weight with minimum effort
• Maintain powerful, long term changes.
Call for an appointment today
118 Oceanview Rd
(Next to Info Centre)
021 5444 19
OPEN7DAYS:MondaytoFriday9–5.30 •Sat 9–5•Sun 9:30to2:30
Waiheke Unichem Pharmacy
Oneroa Village, 372 8312
Waiheke Unichem Pharmacy Your one stop summer health & beauty shop
$11 3 50ml
22 November 2012
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