NUTRITION & FITNESS We should be consuming a variety of nutritious foods from each of the fi ve food groups every day, while limiting foods high in saturated fats, added salt, added sugars and alcohol. 1. Pitsavos C., et al. Adherence to the Mediterranean diet is associated with total antioxidant capacity in healthy adults: the ATTICA study. Am J Clin Nutr 2005;82:694-9. 2. http:www.saga.co.uk/health/healthy-eating/ understandingantioxidants.aspx accessed December 17, 2013 3. Rao A., & Rao L. Carotenoids and human health. Pharmacological Research 2007;55:3:207-16 4. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/ pages/Antioxidants accessed December 18, 2013 5. Escott-Stump S., & Mahan L. Krause’s Food, Nutrition, & Diet Therapy 11th Edition. 2004 Elsevier (USA) 6. Rayman P. The importance of selenium to human health. The Lancet 2000;356:9225:233-241 7. Australian Dietary Guidelines. Department of Health and Ageing, National Health and Medical Research Council. Australian Government 2013 8. Foodsense. Consumer Reports on Health: Dodge holiday weight gain without missing the merriment. Dec 2002 During the holiday’s, don’t forget to reward yourself for the little achievements and don’t get down on yourself when you slip up. Summertime doesn’t have to be the time to lose sight of healthy eating or physical activity. We should be consuming a variety of nutritious foods from each of the five food groups every day, while limiting foods high in saturated fats, added salt, added sugars and alcohol. Try and stay healthy and hydrated this summer. When heading down to the beach, it is important to take nutritious foods with you and to keep hydrated. Pack an esky with fresh or frozen fruits, sandwiches, crackers with homemade dips like hummus or guacamole and water. By doing this, there will be less temptation to have high fat takeaways or other snack foods. While these foods are ok for treats, they shouldn’t be consumed on every trip down to the beach. This goes not only for trips to the beach but other day trips including to theme parks, trips up and down the coast or in to the hinterland. This little tip will not only save you those unwanted calories but it will also save you money. Some healthy alternatives to pack include: • Fresh fruit salad • Sandwiches or wraps with salad and lean protein • Fresh salads with lean protein • Water crackers with low fat dips and salsas • Chilled or frozen tubs of low fat, low sugar yoghurt Frozen fruit kebabs (can simply be made by threading chunks of your favourite fruits on to a skewer or paddle pop stick, covering in cling wrap and freezing until required) • For a refreshing alternative to plain water, simply cut up your favourite fruits and place at the bottom of a flask, add ice and fill with water Don’t forget to add ice to the esky to keep your food cool and at a safe temperature for consumption. It’s important to also stay active and maintain your exercise program. Keep on track with your physical activity and you will feel more refreshed and have more energy. It is also a great way to burn those extra calories from overindulging in food and alcohol. It’s not all about sweating it out in the gym or pounding the pavement. While this is a good option for those who enjoy it, there are so many other options around. Summer is a great time to get the family out of the house and enjoy the beautiful weather. The best way to get the family active is to make it fun and enjoyable. Try: • Swimming at the beach or the local pool (always ensure you swim between the flags - these are the safest areas for swimming and the lifeguards can see you) • Bike riding or walking along the shorefront • Learn to surf - you’re never too old! • Stand up paddle boarding • Beach touch football These are all great ways to stay active and have fun during your downtime in the warmer months. Get some friends or family members together as this will make the activity much more enjoyable and social. Many local councils have free or low cost activities running year round. Simply look on their website or go into your local council office to find out more. Don’t forget, it’s always advisable to consult with your GP before embarking on any kind of exercise program. pm Shannon Huxtable APD AN Clinical Dietitian | A/Clinical Educator Certified Personal Trainer 74 Pindara Magazine Summer - Autumn | 2014
Pindara Private Hospital Magazine - Issue One
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