Coomera Focus On Fitness

Another training hike done and dusted.

Another training hike done and dusted, if Everest Base Camp has been on your bucket list let us know, we still have a few spots left for October Trek.

Interesting read 🏃‍♀️

It Turns Out That Everything We Know About The Runner's High Could Be Wrong Many people have experienced reductions in stress, pain, and anxiety, and sometimes even euphoria after exercise. What's behind this so-called 'runner's high'? New research on the neuroscience of exercise may surprise you.

😅

🤣

Friday funnies 👌🏻😂

Truth 💥

Change my mind.

Resistant starch is, as the name suggests, starch that is resistant to our own digestive enzymes. In other words it is a type of fibre. This means it passes undigested through the small intestine and enters the colon. There it is gold star fuel for the microbiome. It encourages the growth of healthy microbes, improves diversity of the microbes and most importantly it boosts the production of the short chain fatty acid butyrate. Butyrate fuels the cells lining the colon, keeping them healthy, but it is also anti-inflammatory. Higher levels of butyrate are a good thing and associated with all sorts of health benefits within the gut and the rest of the body.

Resistant starch also improves insulin sensitivity, blood glucose control and in turn reduces your risk of type 2 diabetes.

These are our major sources - wholegrains, legumes, firm bananas and starchy vegetables like potatoes. Cooking and cooling increases the resistant starch. You can then eat the food cold as in a potato or pasta salad, or you can reheat it - you'll still get the resistant starch. BarleyMAX is a special type of barley developed by the CSIRO, specifically to have high levels of resistant starch. Hi-maize comes from corn and is often added to foods to boost fibre levels.

Australians are estimated to be consuming about 3-9g of resistant starch a day, when we really need to be consuming at least 20g. Make sure you are getting yours and feeding your microbiome as well as yourself!

Who’s been guilty of this?! 🙋🏼‍♀️

I always add either brown lentils, black beans or chickpeas... really whatever I have in the pantry to any meat based dish I cook these days for the added health benefits as well as to cut down on my meat consumption. Have a read below for all the amazing health benefits that legumes and beans provide 👌🏻

In Italy they are known as 'ceci' and are eaten in salads and in soup. In France they are called 'pois chiches' and they stew them in stock with herbs and also add them to soup. You may also have heard of them as 'garbanzos', their Spanish name, where they are also added to meat stews - a great idea as it makes expensive meat go much farther. The largest producers of chickpeas worldwide is India, where they are known as 'Bengal gram'.⠀
⠀
Nutritionally chickpeas are pretty fantastic. They are a good source of plant protein with every half cup providing 6g, and all of the essential amino acids are present in good quantities. ⠀
⠀
Chickpeas are full of fibre with a half cup providing 4g, and they'll also give you 13g of slow-release carbs - chickpeas have a very low GI. This mix of protein, fibre and low GI carbs makes them a smart choice to help control your appetite and blood glucose levels.⠀
⠀
Make your own hummus, add to stews, soups and curries, or add to salads.

Who’s feeling a bit like this at the moment with the year that is!!! ME!! Time to get a crack at it before the warmer months hit 😅

👌🏻😂

🤣

👌🏻

Best thing that can happen to anyone. 😊

💚

🤗

Yum!!

Who would have thought 4 ingredients could lead to something so tasty?! I over bought basil this week and aside from my lovely pot, the picked bunches only last a couple of days. Pesto is the answer 😋⠀
⠀
Ingredients:⠀
1/4 cup pine nuts - toasted in the oven for 5 mins ⠀
60g parmesan cheese⠀
1 bunch basil, leaves picked⠀
5 tbs extra virgin olive oil (I opted for the robust for maximum antioxidants and a kicking flavour)⠀
Optional - you can also add a 1/2 to 1 clove of garlic if you like ⠀
⠀
Method:⠀
Blitz the pine nuts, parmesan and basil together and then drizzle in the evoo until all combined. ⠀
⠀
Transfer to a jar or container with a lid and drizzle with a little extra evoo on the top. Store in the fridge for a week or so. ⠀
⠀
Amazing with your poached eggs in the morning, added to sandwiches, as a dip with wholegrain crackers or chips, smeared over chicken and baked, or of course used as a pasta sauce. ⠀
⠀
*⠀
*⠀
*⠀
*⠀
*⠀

Who’s feeling like this after lockdown?!? 😅

Why??? 😂

Interesting article and food for thought for those still exercising down at the Coomera Lake! Have a read...

Belgian-Dutch Study: Why in times of COVID-19 you can not walk/run/bike close to each other. What is a safe distance when running, biking and walking during COVID-19 times? It is further than the typical 1–2 meter as prescribed in…

Start living healthy today 💚

One for our netball crew 👌🏻🤣

😂

👊🏻

Bang on 👊🏻

We all know that milk is an important source of calcium and dairy in kids, but did you know that milk drinkers also consume less free sugars and sugary drinks?

Our research on milk drinking in Aussie children found that those who consumed plain milk had a lower intake of free sugars and sugar-sweetened beverages, compared to their non-milk drinking peers.

What’s more, we found that flavoured milk drinkers also had a lower intake of sugar-sweetened beverages compared to non-milk drinkers, and that there was no difference in free sugars intake between children who drank plain or flavoured milk.

Check out our research (published in the journal of Nutrition Research) here: https://buff.ly/36nG1BH