Nutritionally Ahead

Always enjoy speaking with the ladies in the Silver Sneakers Program! 👟👟

Thank you to Peter at Tread Right Podiatry and Biomechanics and Candice at Nutritionally Ahead for their educational and informative presentation on treating and caring for the lower limb, and dietary needs for women over 65.
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If you think this program can benefit you or someone you know and love, contact our Accredited Exercise Physiologist, Tracey, at [email protected]

Baked beans are sauce-covered legumes. Though legumes are considered healthy, you may wonder whether baked beans qualify.

Baked beans provide fibre and plant-based protein. They’re also a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively.

Notably, legumes contain phytates — compounds that can interfere with mineral absorption. However, cooking and canning reduce the phytate content of baked beans!

Ever wondered how baked beans are made?

https://www.facebook.com/ABCTV/videos/269009627447287/

In a study examining risk factors for type 2 diabetes, people with obesity were nearly six times more likely to develop type 2 diabetes than people of normal weight, regardless of their genes or whether they had “favorable lifestyle behaviors”. Being overweight was associated with a 49% risk increase. Obesity was defined as a BMI of 30 or higher; overweight as a BMI of 25 or higher.

The authors conclude: "The results suggest that type 2 diabetes prevention by weight management and healthy lifestyle is critical across all genetic risk groups. Furthermore, we found that the effect of obesity on type 2 diabetes risk is dominant over other risk factors, highlighting the importance of weight management in type 2 diabetes prevention."

https://www.medpagetoday.com/endocrinology/diabetes/85979

Obesity More Important Than Genetics for T2DM Risk Results underscore key role of weight management, Danish researchers say

To support our immune system during the coronavirus pandemic, eating vegetables and getting the most out of them is critical. Learn how to cook your vegies to maintain good nutrition and support your immune system during coronavirus ⬇️

https://www.abc.net.au/news/science/2020-04-13/cooking-vegetables-for-best-nutrition-during-coronavirus/12059854

More time to cook? Here are our tips on how to maximise nutrition from your vegies Getting the most nutrition out of your vegies is critical during the coronavirus pandemic, that can come down to how you cook them, writes, dietitian Professor Clare Collins.

Did you know in general, women are more likely than men to have a stroke, die from stroke and have poorer health and physical function after a stroke? The average age of first stroke in women is 75 years.

Researchers in a recent study analysed health information on nearly 60,000 women a found "changing to a healthy lifestyle, even in your 50s, still has the potential to prevent strokes”.

During the 26-year follow-up, researchers found:
• 4.7% of women with no lifestyle interventions had a stroke of any type;
• Engaging in the three non-dietary interventions – smoking cessation, daily exercise and weight loss – was estimated to reduce the risk of total stroke by 25%.
• Sustained dietary modifications were estimated to reduce the risk of total stroke by 23%.

So middle age may not be too late for women to substantially reduce their stroke risk by not smoking, exercising, maintaining a healthy weight and making healthy food choices!

While this was an observational study that included mostly white, middle-aged women, Danaei said, “there are other studies to support that the proportional changes in stroke risk from lifestyle and dietary modifications may be generalizable to men. We also estimate that exercising 30 minutes or more daily may reduce the risk of stroke by 20%.”

https://www.upi.com/Health_News/2020/04/09/Lifestyle-changes-can-reduce-stroke-risk-for-women-by-25-study-finds/5601586444728/

Lifestyle changes can reduce stroke risk for women by 25%, study finds Women well into middle age can still reduce their risk for stroke by eating well, exercising and not smoking, according to a new study published Thursday in the journal Stroke.

Soul Fit Woonona's member stories from their Sweat & Shred program are so motivating! Hearing a participant say it was "the most effective diet'" and she didn't consider it a diet but a way of life (that has changed her food and exercise attitude), while getting some amazing health results, is what it's about.

Learning about what you put into body, being able to develop habits during the program that become a way of life AND learning to love your body is an IDEAL way to come out of a program, rather than being deprived and having a mindset that can't wait for it to end.

Congratulations Chels, great achievements! 😃

🌈

Congratulations ladies! Awesome achievement, especially during winter!! ❄💪🔥

CONGRATULATIONS to our Winter Challenge winner, Danni and runner up, Vanessa 🙌🏽I’m proud of everyone who completed the challenge but these two really smashed it with not only their results but their determination and consistency👌🏼🥇🥈 GO GIRLS!

A special shout out to the awesome Candice at Nutritionally Ahead for our nutrition plan and also the amazing Cherie at ScanKrew - Body Composition Analysis for all our body scans. Thank you for all your support and motivation over the last 9 weeks. What a special community we have here in the northern suburbs❤️

Now the challenge is over, we have pretty much made it through the months when I dress like a snowman🙄😂 so BRING ON SPRING!! Woot woot! Who’s with me?🙋🏼‍♀️

Want a month of group fitness training for free? ⬇️⬇️⬇️

💥G I V E A W A Y💥

Don't forget to enter our competition because I'm giving away TWO monthly group fitness memberships with Fit For Change!!!

With 15 classes a week to choose from including circuit, strength, HIIT, running, boxing, yoga and bub friendly classes, you’ll have access to UNLIMITED group fitness for one whole month with a starting date of any day before September 1st, 2019🙌🏽

It’s free to enter! All you need to do to be in with a chance to win is:

✅Tag your training buddy below
✅Share this post
✅Click this link and answer one simple question➡️http://gvwy.io/qtwkeqf

THATS IT! YOU’RE IN🤗

The lucky winners will be announced next Sunday, August 11th at 8pm on Facebook and Instagram so keep your eyes peeled 👀!

So what are you waiting for?? GET TAGGING AND GOODLUCK🥂🏃🏽‍♀️🏋🏼‍♀️🧘🏼‍♂️🏆🎈

Awesome effort to step out of your comfort zone, then to find you actually enjoy eating foods that you wouldn't normally eat 👌. Glad to be a part of helping people learn new healthy eating options that they will continue to use post-challenge.

Love hearing our real members stories! Loz took let in our last challenge and smashed it! Her fitness and strength has increased and she is feeling sooooo good!

Here is her story......

Why did I do the challenge?
I needed a change from my normal routine, I wanted to shift some unwanted kilos & gain some muscle strength.....

What did I get from the Challenge?
I got a lot more than I expected!!!
My biggest gain from this challenge was the eating options, too often when I was time poor I took the easy option instead of healthy one...The challenge has given me easy to make healthy eating options which I will continue to use.. I stepped out of my comfort zone and ate things I wouldn’t normally eat and really enjoyed them.

Increased Fitness- Last week I comfortably completed a 16km run before the challenge I couldn’t even do 10km...
Increased Strength- I was never big on weights cardio was my go to and I always felt a little restricted because of my lower back issues... I successfully made it through 8 weeks of weights training 2-3 times a week, I can now lift heavier weights the right way and feel like the increased weights actually helped me with my running..

My Results
Breakdown
⬇️ 6.3kgs
⬇️ 8.4% body fat
⬇️ 11 yrs metabolic age
⬇️ 4cm Bust
⬇️ 5cm Waist
⬇️ 6cm Belly
⬇️ 11cm Hips
⬇️ 6cm Thigh
⬇️ Total 32cm

Thanks Alita, Alex, Caroline Wade-Martens and team it was a great challenge not only did I get results but I had fun whist doing it.. The closed Facebook group was really good, everyone was super encouraging and supportive.. Would definitely recommend doing it with a friend I wouldn’t have achieved what I did with out my gym Buddy Bron xx

➕➕➕➕➕➕➕➕➕➕➕➕➕➕➕➕

We are relaunching our hugely successful EXPLODED Sweat ➕ Shred program on August 5th.

Sweat ➕ Shred has been written and devised just for SOUL FIT members and includes the following:

➕ 8 week program
➕ Small groups capped at 4
➕ All new 45 min weekly sessions
➕ All new Eating plan designed and written by Candice from Nutritionally Ahead
➕ Trainer accountability with food and exercise
➕ If you are new to the squat racks there will be education around the racks
➕ Weekly challenges
➕ 3 body scans
➕ 3 weigh and measures
➕ Before and after photos
➕ Closed facebook
➕ Personal workbook for you to fill out
➕ $300 winners prize (this is not based on weight loss, but on commitment to challenges, exercise, etc and is based on accruing points.

Investment $35/week for 8 weeks and starts Monday August 5th.

Days and times available:

Mondays
6am Caroline - 3 places left
6pm Mel - 1 place left
7pm Mel- FULL

Tuesdays
845am Jemma - FULL
6pm Caroline - 1 place left

Wednesdays
6am Caroline - 2 places left
10am Mel - 3 places left
1030am Jemma - 2 places
145pm Jemma - available

Thursdays
830am Jemma - 2 places left
5pm Mel - 3 places left
6pm Mel - available

Fridays
10am Jemma - 3 places left

Saturdays
7am Caroline - 2 places left
8am Caroline- 2 places left

Please comment below with your day and time or send us an email to [email protected]

If you're needing an extra push, Soul Fit Woonona is starting their Sweat + Shred shortly so jump on board. Congratulations to Bronwyn on achieving so much. Love to see people becoming happier and stronger, and learning they don't need to be super restrictive with food!

+ with

to work on

Aiming to is important. However, if or following a rigid or turns into an obsession to achieve or maintain a physical appearance that society has programmed people to believe is 'ideal' and/or starts interfering with your life, you're in a dangerous

to and . Exercise to and because

Keep your thoughts and your body

Healthy looks different on everyone.

out often is more common today than ever. So here's some tips to try when you're eating out, to help keep your and

1. Consider ordering an entrée size main meal and also order another dish of only or to achieve the 'half your plate as vegetables' meal balance.

2. Eat the salad or vegetables part of your meal first to help you feel satisfied sooner.

3. Ask for and on the side so you can decide how much to put on - and use small amounts of it.

4. Avoid large serves of and dishes that contain few vegetables and also might contain high fat sauces.

5. Choose , pan fried, braised, , , or options and avoid fried, battered and crumbed dishes.

6. Consider your drinks! Choose , unsweetened , and other drinks without added sugars with your meal. When drinking , alternate drinks with water.

You still have time to sign up!

🔥ONLY 3 SPOTS LEFT 🔥

Our 9 week Winter Meltdown 3.0 kicks off next Monday and there are only 3 places left if you want to join us! For only $49 a week you will have access to:

✅Unlimited group fitness classes with an awesome bunch of fellow mums and dads (kids and bubs welcome) Our classes are Monday to Sunday and include yoga, boxing, core, running, strength, circuit and HIIT classes.
✅A nine week eating plan (healthy, family friendly recipes with no calorie counting or deprivation) designed by a certified dietician and nutritionist, Candice from Nutritionally Ahead
✅Three body composition scans with our friends at ScanKrew - Body Composition Analysis to track your progress and give you indications of muscle imbalances in your body that need addressing.
✅Your own personal accountability coach with goal setting and weekly check ins.

If you need a kick up the butt this winter then jump on and sign up before these spots fill up! --> https://www.fitforchangept.com.au/wintermeltdown!!
Our awesome Fit For Change community is there to support you every step of the way no matter what your goal

Need something to help keep you moving during the winter months? Jump on this from Fit For Change!

W I N F R E E E N T R Y into our 9 week Winter Meltdown Challenge for you AND a friend and receive tons of value for absolutely nothing🙌🏽!!! The prize for you and your training buddy will include:

💰Unlimited group fitness classes for 9 weeks starting from June 10th (worth over $300)
💰A nine week eating plan designed by our nutritionist and dietician, Candice Ashton from Nutritionally Ahead packed with family friendly and simple recipes (worth over $100) No fad diets or calorie counting🙅🏼‍♀️
💰 3 body composition scans with our friends over at ScanKrew - Body Composition Analysis to track your progress (worth $90)
💰Personalised goal setting and weekly tracking with our trainers to keep you on track and accountable (priceless!)

To enter the draw, all you need to do is👇🏽

✅Tag your gym buddy
✅Share this post
✅Like our page —> Fit For Change

I will be announcing the winner this Sunday, May 19th at 8pm so get entering peeps!!!

To find out more about our Winter Meltdown or to see our timetable, click here —> https://www.fitforchangept.com.au/wintermeltdown or comment below and I’ll inbox you deets👇🏽

GOODLUCK🍾

Aim to have a fistful of when eating a at . It's easier to reach your a day when you include one at lunch.

A large population-based study published in February 2019 found adults who consume less healthy foods (vegetables, fruits and water) and more unhealthy foods (soda, French fries, fast food, sweetened fruit drinks, cake/cookies/pie and ice cream/frozen desserts), are more likely to report symptoms of either moderate or serious psychological distress than their peers who consume a healthier diet.

The lead author of the study said the results are similar to other studies that have found a link between mental illness and unhealthy diet choices. Increased sugar consumption has been found to be associated with bipolar disorder, for example, and consumption of foods that have been fried or contain high amounts of added sugar and processed grains have been linked with depression.

The study reported that "given the basic influence of nutrition on both physical and mental health, it should be given more attention in assessment and treatment for those with mental illness. Shaping policy and practices, which include access to dietary consults and nutrition education as inclusionary to mental illness treatment and prevention, may yield greater improvement of both mental and physical health."

The study stated that the findings provide "additional evidence that public policy and clinical practice should more explicitly aim to improve diet quality among those struggling with mental health." It also stated that "dietary interventions for people with mental illness should especially target young adults, those with less than 12 years of education, and obese individuals."

Mental health status and dietary intake among California adults: a population-based survey (2019). Mental health status and dietary intake among California adults: a population-based survey. International Journal of Food Sciences and Nutrition. Ahead of Print.

Did you know over 99% of children, 96% of men and 95% of women in Australia do not meet the recommended and / serves in their usual diet?

is more likely to meet the recommended serves than vegetables. However, over 50% of children, 70% of men and 77% of women do not meet the recommended serves of fruit in their usual

Australia's Health 2018 reported about 6 in 10 adults (63% of Australians) are either or

Chronic health condition, such as , , a , or are experienced by 50% of - almost 25% also have two or more of these conditions.

Interesting idea

Thailand supermarket uses innovative banana leaves packaging to avoid excessive plastic usage Interesting.

+ - I love serving this when we eat . I always add into my to use less mince, increase the + increase the serves (my mini me is not a fan of having lots of vegetables in her ).

By adding this salad, the from the orange + fennel help in the meal to be absorbed better. Added bonus is the meal is more than a + only 😀