Blog

Sports Dietitian Australia 2017 Emerging New Business Award

Mon, 23 Oct 2017 14:39:11 +1000

Healthy Lifestyles Australia and company Director Brady Schulz have been awarded the 2017 Sports Dietitians Australia (SDA) “Emerging Business Talent” award. The award was presented at the recent National Conference held at Melbourne on the 21/10/17.   The award showcases emerging new talent in the Sports Dietitian industry and both Brady and Healthy Lifestyles Australia feel privileged to have received such an honour.

Brady and the Accredited Sports Dietitians within the organisation have been providing services to not only large centers like Brisbane, Ipswich, Toowoomba, Peregian Beach and Hervey Bay but pride themselves on offering Sports Dietitian services to athletes and community members in rural and regional centers such as Lowood, Murgon, Blackbutt, Tiaro, Fernvale, Purga, Gatton and many more.

Services not only include one on one sessions but extend to group talks and presentations for sporting teams and clubs along with supermarket tours for athletes and/or parents of athletes to help them choose foods to support their sporting performance and general health.

Sports Currently Worked With:
Elite athletes (National and International level competition as junior, open or masters category standards)
o Taekwondo
o Equestrian Vaulting
o Mountain Biking
o Road and Track Cycling
o Triathlon
o Athletics (Including para-athletics)
o Rowing
o Soccer
o Weightlifting

State and Regional Athletes
o Boxing
o Horse Racing (Jockey’s)
o Rugby League
o Rugby Union
o Netball
o Brazilian Ju Jitsu
o Triathlon
o Mountain Biking
o Marathon Running
o Crossfit

School, Social and local athletes and clubs
o Rugby League
o Rugby Union
o Netball
o Triathlon
o Cycling
o Running
o Swimming
o Volleyball

Weekend warriors and those athletes using sport as a strategy to improve health and wellbeing
o Variety of individual and team sports including obstacle course participants

Additional Support:
Further to Sports Dietetic consultation Brady and the team provided additional support to those athletes with particular health challenges and conditions where more intensive and specialty consultation is required. This includes athletes with:
- Eating disorders
- T1DM
- Injury’s and Rehabilitation
- Disabled and Para Athletes
- Allergies and Intolerances

If you would like a consultation or enquire about a talk for your sporting organisation or club feel free to contact the Healthy Lifestyles Australia team on 0432468548 for more information or to book in.

Outstanding Health School (Allied Health Sciences) Alumnus of the year 2016

Mon, 5 Dec 2016 11:46:59 +1000

Congratulations to managing director at Healthy Lifestyles Australia Brady Schulz on receiving the Outstanding Health School (Allied Health Sciences) Alumnus of the Year 2016 provided by Griffith University.

Brady was honoured with the award at the Gold Coast Health and Medical Research Conference November 30, 2016 for his remarkable achievements and successes of his company Healthy Lifestyles Australia which now operates in 85 centers, employs 25 staff and provides the most current and effective treatment for people living in rural, remote and metropolitan areas of Queensland.

The award is presented to remarkable alumni who have gained Australian and international recognition, not only for academic and professional accomplishments but for altruistic pursuits in keeping with Griffith University’s commitment to improving health and wellbeing at home and abroad.

Brady graduated from the School of Allied Health Sciences, Griffith University in 2009 with a masters degree in Nutrition & Dietetics. Many years of personal development and dedication as a clinician and business owner landed Brady a well-deserved alumni award nomination.
Today, Brady works with a team of allied health professionals to provide a multidisciplinary and patient-centered health service to patients with chronic illness and musculoskeletal problems.

The Truth About Superfoods and Healthy Eating

Tue, 25 Oct 2016 13:06:40 +1000

Avocado
These lovely green things (technically speaking fruits) contain plant sterols to help lower bad cholesterol (LDL Cholesterol) and possess good fats to assist in improving your good cholesterol (HDL Cholesterol). Is there any catch?

Well, good fat is still fat – it will cause weight gain if you eat too much. If you incorporate avocados into your meals approximately ¼ of an avocado in a sitting is the correct amount. 1/3 -1/2 of an avocado if you are exercising for 30-60mins or more daily on top of your daily chores.

Nuts
Contain protein, fibre and good fats. This means they’ll keep you full, help your bowels move along and assist with keeping your cholesterol levels in check. They are great for a snack!

But same story as avocado - good fats will put on weight if you eat too much. One small-medium handful (approx. 10 -14nuts depending on the nut) is a healthy sized snack. But to be more specific go by your hand size. If you’re a larger male you will be allowed more in comparison to a petite lady.

Smoothies
Great breakfast option, especially for those who don’t feel like eating in the mornings. It all depends on the ingredients as most commercially made smoothies contain way too much sugar. Yes lot’s of fruits blended up can potentially be giving you too much sugar in your smoothie which is likely not helpful if you are trying to release weight. It would however be helpful if you were exercising more than 60mins per day or were trying to gain weight.

In your smoothie add:
- 1 serve of fruit maximum per smoothie – Ask your Dietitian how much is a serve of fruit
- Bulk it out with veges – cucumber, kale, celery, carrot, beetroot, etc.
- Add Fibre – 2tsp of psyllium husk or seeds
- Liquid – ice cubes and milk OR green tea OR water OR coconut water
Ask your Dietitian for recipe ideas.

Sweet Potato
Yes it is better than white potato, but it puts on weight just the same!!
It contains betacarotine to help eye sight and more fibre to help those bowels.
The catch:- it has the same carbohydrate and energy content as white potato. So don’t overdo it. And if you’re watching your weight just have one of the potatoes on your plate not both, or halve the amount of each if you want to plate them both up at the same meal.

Berries
High in antioxidants, fibre, vitamin C and low in sugar, these little gems will keep you healthy well and strong. The catch:- there isn’t one!

Fresh is best but frozen is fine and still contains all the health benefits. Why not try a new berry like acai and goji for something a little different?

Article By:
Molly Goode
Healthy Lifestyles Australia Accredited Practising Dietitian and Accredited Nutritionist

Coconut Oil - Healthy or Hazardous?

Sat, 23 Jan 2016 12:49:44 +1000

Coconut oil - we’ve all heard about it. From weight loss, to possible Alzheimer’s disease prevention, it has just about become the next super food in a jar. But, like so many other health fads, it begs the question - is there really any long term benefits, or are we just jumping on the bandwagon of another food trend.

Obtained from fresh coconut milk, virgin coconut oil is the product that’s causing a stir amongst health professionals. Comprised mainly of the medium chain fatty acid, Lauric acid, it is this compounds metabolic functions that pave the way to the health benefits of coconut oil. The medium carbon chain length allows it to be used at higher cooking temperatures due to being less easily oxidized. Another advantage is its increased water solubility in comparison to other oils, allowing it to be more quickly digested and absorbed. Rather than taking the long trip round the body, like many longer chain fatty acids do, coconut oil’s components jump straight on the express train to the liver, where it can be quickly metabolized for energy. This may help to decrease the risk of the world’s leading cause of death: cardiovascular disease, as well as avoiding the dreaded ‘fat storage’, helping to reduce weight gain (Dayrit, 2014).

Older research has added fuel to the fire as a study from St-Onge & Bosarge 2008, found participants experienced increased weight loss when consuming a medium chain fatty acid, in comparison to olive oil. However, as coconut oil was not used as the medium chain fatty acid in this study, it can only help provide suggestion, rather than actual evidence for the coconut oil debate.

But before you go smearing all that enters your mouth in this oily substance, it is definitely worth a glance at the other side of the picture. With generally older, short term evidence that contains little heterogeneity between studies in regards to dosage , the outlined benefits might not be as concrete and correct as you may think. A recent study found that when compared to sunflower oil, ingestion of coconut oil showed not significant differences in regards to anthropometric or biomedical measures over a 2 year period, suggesting the limitations of its long term benefits (Vijayakumar et. al. 2016).

If you’re now left feeling like your sitting on the fence, then you’re not alone. While there is a scientific basis behind the coconut craze, there’s definitely not enough evidence to start consuming it by the bucket load. In the end it really all boils back to dietary balance. We know our body needs some fats, and yes, coconut oil is probably going to be better than reaching for the butter tray. But in comparison to those higher in mono- and poly unsaturated fats, such as olive oil, limiting your options to those of a celebrity induced craze may not be the best idea, because really, coconut oil is just a fat by any other name.

By Pattie King
Bachelor of Exercise and Nutrition Science / Masters of Dietetics Student
(University of Queensland)

References:
1. Dayrit, F.M. (2014) .The Properties of Lauric Acid and Their Significance in Coconut Oil. Journal of American Oil Chemists Society, Vol 92 (1), p. 1-15 
2. Vijayakumar et. al. (2016).A randomized study of coconut oil versus sunflower oil on cardiovascular risk factors in patients with stable coronary heart disease. Indian Heart Journal 
3. St-Onge, M.P. & Bosarge A. (2008). Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, Vol 87 (3), p 621-626

Do Fad Diets Work?

Thu, 21 Jan 2016 17:00:41 +1000

Let Samantha Blinco (Healthy Lifestyles Australia Dietitian Student) take you through information to help you on your weight management journey.

Are Fad Diets a Long Term Solution to Weight Management?

When trying to reach a healthy weight, many people turn to fad dieting. We have all heard about the latest trends such as Paleo, Atkins, Gluten-free, Isagenix and so on. There are many reasons people chose to follow these diets – whether it be for a ‘quick fix’ or because of its popularity. But do these diets really work and keep the weight off for the rest of your life?

Fad diets generally include calorie reductions from one or more macronutrient groups (protein, fat or carbohydrates), or liquid supplementation, and specifically focus on losing weight in a short period of time. Strictly following one of these diets may lead to immediate short term results – getting you that quick fix. However scientific studies show that popular diets are not sustainable long term.

There is insufficient evidence to support the use of popular diets and it is difficult to identify which diet is most beneficial. A systemic review was conducted by a team of researchers to compare the long term effects of 4 popular diets including Atkins, South Beach, Weight Watchers and Zone diets. The results found that the diets had similar short term weight loss improvements when compared to usual ‘healthy eating’ – however the benefits are not sustained long-term.

You may find it difficult to maintain and continue to follow popular diets. Low carb diets can leave you feeling fatigued and can result in health risks such as ketosis while too much protein can put unwanted stress on your kidneys. Other restrictions may simply be boring and take the enjoyment out of food. Research states that psychological issues are a likely function of long term dietary compliance. If you are eating the same foods every day, soon enough your mind won’t be making conscious food choices anymore. After a 2 year period, patients on the Atkins and Weight Watchers diets partially regained the weight lost and long term results displayed inconsistency.

So, where does this leave us?

The most beneficial approach to achieve a healthy weight and be able to maintain it for long term sustainability is to eat a well-balanced diet. Include a variety of foods from the 5 food groups – aiming to meet all recommended servings (especially vegetables/salads). This will also ensure adequate nutritional intake to avoid deficiencies and prevent onset of disease. Research shows that BALANCE is the major determinant of weight loss. Balance in the context of diet refers to a ‘caloric balance’ – calories in vs calories out. Instead of cutting out carbs, fat or gluten – eat things in moderation according to correct portion sizes and exercise regularly. This way, a diet will never become boring and you will be more inclined to stick to your new ‘healthy eating plan’.

Finding a way to stay on track and enjoy your food is the key to long term results. The Australian Guide to Healthy Eating is a scientific based resource provided by the government to help improve the eating patterns of Australians. Remember resources such as these are to help you get started. For more individualised advice and any further information contact a Healthy Lifestyles Australia Accredited Practicing Dietitian. Visit www.eatforhealth.gov.au for more information on starting your healthy eating plan before your appointment.

Samantha Blinco

Healthy Lifestyles Australia Dietitian Student
Bachelor of Nutrition & Dietetics
Griffith University, Gold Coast

References:
1. Attalah, R. (2014) “Long-Term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors.” Circulation: Cardiovascular Quality and Outcomes. 7: 815-8
1. Freedman, M., King, J. & Kennedy, E. (2001) “Popular diets: A scientific review.” Obesity Research. 9(1):1-5.  

Men’s Health and Lifestyle - A Harsh Truth Requiring Attention!

Sun, 4 Oct 2015 12:30:22 +1000

Did you know that over 62% of Australians are overweight or obese, with more than half of this number being men? Shockingly, more than a third of all premature deaths are caused by preventable chronic diseases (e.g. Diabetes, Heart Disease), many of these diseases mediated by being overweight or obese. So how can Australian men avoid being a statistic and prolong their lives further?

It has been proven that diet and exercise are important factors in improving health. Poor nutrition in Australia has been blamed on the current obesogenic environment which refers to an environment which promotes inactivity (cars versus walking) and normalising unhealthy foods by making them more available within society. As a result, Australians are now consuming nutrient poor foods which are high in energy, saturated fats, sugar and salt; consuming inadequate fruit and vegetables; and decreased physical activity by 5%. As energy intake has increased by 3-4%, without the compensatory increase in physical activity this has resulted in an increase in body weight in Australian men.

Within the Australian Guide to Healthy Eating, it states that ‘to achieve and maintain a healthy weight, one needs to be physically active and choose amounts of nutritious foods and drinks to meet energy needs.’ Therefore the answer is simple- Australian men need to find that healthy balance between eating healthy and exercising to maintain a good quality of life. A balanced diet of vegetables, grain foods, fruit, lean meats and low fat dairy foods can help achieve a nutritionally adequate diet. It is also important for men to ensure they put together at least 30 minutes of moderate intensity physical activity on most days as well as enjoying extra vigorous exercise such as playing a sport.

So to stop yourself from becoming the next statistic, you can contact your local dietitian or exercise physiologist at Healthy Lifestyles Australia, who will help guide you in the right direction towards better health. You may know what you need to do but do you have the support to succeed? This is how we help. Give us a call on 0432468548 for an appointment.

Christina Zappala (Accredited Practising Dietitian, Accredited Nutritionist, BHth Sci Nutrition/ Dietetics)

Sugar – is it all bad for us?

Sun, 6 Sep 2015 13:32:42 +1000

You’ve been living under a rock if you haven’t heard of the - I Quit Sugar Diet.

Sugar has a bad reputation, but should we be avoiding it completely? We’ll answer that question in a moment. First let us learn a little about sugar from Accredited Dietitian and Nutritionist Molly Goode from Healthy Lifestyles Australia.
Types of Sugar (also known as Carbohydrate)
Health beneficial:- Carbohydrates, especially those containing high amounts of fibre.
Not health beneficial:- Added/pure sugars such as honey, agave syrup, brown sugar, white sugar and yes even raw sugar.

Make your sugar count – only consume sources of carbohydrate that will benefit your health. Such as those that contain vitamins, minerals and fibre. Keep reading to learn about these.
Carbohydrates/Sugar
Carbohydrates are simply long chains of sugars all stuck together. The body breaks them down into single sugar molecules. The best types of carbohydrates are those that breakdown slowly and give you long lasting energy. This is something we term Glycemic Index (GI). The following graph demonstrates the effects of quick and slow digesting carbohydrates on the sugar (glucose) levels in the blood.

So which Carbohydrates/Sugar are the best to be having?
Have in moderation (low GI, long lasting energy)
- Fruit
- Dairy
- Wholegrain cereals – rolled oats, grainy crackers
- Starchy vegetables – corn, sweet potato and some white potatoes

Avoid as much as possible (high GI, quick energy spike)
- White bread
- Cornflakes and sugary cereals
- Lollies
- White potato (The regular ones)
- White sugar, brown sugar, raw sugar and honey

In terms of weight management, everything in moderation, too much of any type of sugar, whether it’s quick or slow digesting, will cause weight gain.

So why not just give up sugar?
Our bodies need some carbohydrate/sugar to function at optimal health. In most instances the brain and nervous system cannot use any other substance apart from sugar for energy. Therefore, without carbohydrate/sugar, our brain and nervous system may not function at 100%. Our bodies shift into fasting mode; this means your metabolism decreases and your muscles and fat are broken down into ketones. These ketones are used to fuel the brain because they act like sugars. This is okay in the short term, you’ll experience temporary symptoms of slow thinking, bad breath and fatigue. But in the long term you can experience long term muscle mass loss and potentially kidney damage1.

So not too much, and don’t have none. How much are you consuming?
The National Health Survey has shown that, on average, Australians consume the equivalency of 23 teaspoons of added sugar per day (ABS national health survey). These are the sugars with no health benefit. Clearly we are not choosing the right sources of sugar in Australia.

Overall message
So back to the question should I avoid sugar? The short answer is no, but we need to make sure we’re consuming the right types.

Have a moderate amount of sugar from high fibre and health beneficial carbohydrate sources. For more information about the dietary guidelines visit www.eatforhealth.gov.au. To know how much sugar is the right amount to for you and how to optimise your health, come and see one of our expert Dietitians.

Molly Goode (Accredited Practising Dietitian and Accredited Nutritionist)

References:
1. Paoli, A., et al. (2013). "Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets." Eur J Clin Nutr 67(8): 789-796.

Coast Dietetics Under New Ownership

Thu, 23 Jul 2015 21:24:46 +1000

Coast Dietetics from the Fraser Coast is under new ownership by Healthy Lifestyles Australia.
Over the next week and month Coast Dietetics will be transferring over to the name of its new ownership:- Healthy Lifestyles Australia. The clinic will remain at 3/14 Liuzzi Street, Pialba, QLD. You will see progressive branding changes to the building rooms which will be finalised over the next couple months.
We acknowledge the effort and great work the previous owner (Sofia Myers) and her team placed into the business at Coast Dietetics. But with new ownership comes new exciting opportunities for the members of the community.
Healthy Lifestyles Australia is a 16 people strong team that services over 50 centres in QLD. Services provided not only include Dietitian and Nutritionist care but also Exercise Physiology and Diabetes Education. Such services will be provided at the existing Pialba clinic and will be incorporated at all existing centres who express interest.
The existing Dietitian services will be continuing at Hervey Bay, Maryborough, Tin Can Bay and the surrounding areas. We will be growing these areas over time to ensure we provide the best possible care to those requiring services.
New services that will be brought to the community include group education classes including supermarket tours. One on one consultations are still available and continuing.
I look forward to meeting you in the future.
Kind Regards, Brady Schulz Director/Dietitian/Exercise Physiologist Healthy Lifestyles Australia and Coast Dietetics www.healthylifestylesaustralia.com
P.S. Appointments can still be booked at:- 1300 741 236. Referrals still faxed through to:- 07 5405 8902

Emma’s Top 10 Weight Management Tips

Thu, 19 Feb 2015 08:03:12 +1000

Hey did you see the new diet that came out last week? It claims that you can lose 3 kg in one week without changing a thing! Did you hear on the news last night that they have developed a new diet pill which takes away your hunger feelings? Did you see the special down at the gym where your first month is free if you join up today??
Every where you look there is a promotion for weight loss, it can get very confusing trying to choose which product/service is the most effective and appropriate to assist with healthy eating and healthy living. Despite all the products available, Australia’s waistline continues to increase. Did you know that for every 10 people who sign up for a new weight loss program only 2 people achieve long term weight loss.
So what’s the secret? Here are the top 10 tips from Healthy Lifestyles Australia, Accredited Practising Dietitian - Emma Kellond.

1.    No matter what your food beliefs, variety is the key to any eating regime. Choose vibrant colours of different types of foods, experiment with different textures and create contrasting flavours of sweet, salty, bitter and sour to allow the flavours to dance on your tongue. This will fill your belly and leave you feeling satisfied with the meal.

2.    Always aim to have vegetables as the star of your meal. Hands up if you can successfully say yesterday you had five serves of vegetables (1 serve = 1 cup of salad or ½ cup of cooked vegetables). Studies show 98% of us are not getting enough vegetables however we are getting more than enough of those extras foods that are less nutrient dense such as biscuits, chips, sugary beverages and foods. So if you struggle to get to the 5 serves of vegetables try the following: juice, grate, steam, or disguise them within your meals.

3.    Think of food as a whole rather than a single nutrient. Who picks up a yoghurt and thinks to them selves:  - Full fat?  - Low fat?  - Added sugar?  - Natural sugar?  - Did they use sweetener?  - Do I go for one with a fruit swirl?   Instead ask your self, what nutrition does this food give my body and can it provide me with strong bones? energy? a feeling of fullness? It’s not healthy to single out individual nutrients based on current media topics but moreso look at the food in its whole form and the health giving potential it has.

4.    Did you know snacks contribute to 30% extra energy intake over the day. If you’re trying to reduce your weight replace high-energy snacks such as muesli bars and biscuits with whole fruit, vegetables, tuna tins, yoghurt or high fibre wholegrain crackers. These options are lower in energy, high in nutrition and low in processing. Just remember that portion size is the key.

5.    Stock your pantry with nourishing foods which are easy to combine together to make a quick easy 15 minute meal. This helps to prevent the temptation of takeaway when you’re not motivated to prepare a meal.

6.    Plan your meals ahead of time, think about what you would like to have in the next week for meals, write a grocery list and shop around for the best prices in town for healthy fresh food. This will mean that you have all ingredients on hand when you need them.

7.    Successful weight loss is a long-term commitment, which involves changing your lifestyle habits. Sometimes we just get too fixated on the scales and this can turn the whole change into a negative chore. If a program, pill, wrap or shakes sounds too good to be true it more than likely is! Healthy eating doesn’t need to be stressful or restrictive, just enjoyable.

8.    Did you get your 30 minutes of activity today? No matter what your ability, there’s always an opportunity for improvement. Some additional ways to be active could include walking up and down flights of stairs or around the block in your lunch hour. You could join a sports club, partner up with a friend, or use the free park gym facilities around town. As long as you’re moving and doing so often, the weight will come off slowly and surely. If you’re having difficulty with being as active as you would like due to certain injuries or health conditions please consult our Healthy Lifestyles Australia Exercise Physiologists for an appointment (Phone:- 0432 468 548).

9.    Support encourage and inspire yourself to become a healthier more active person. There is so much pressure and negativity regarding healthy eating and healthy movement. Surround yourself with encouraging people, accept compliments from others, reward your positive changes with a new outfit, manicure, trip to the football, fishing adventure, etc and never feel guilty if you splurge on the odd occasion for a celebration. There is always tomorrow to continue on your positive health journey.

10.  Dietitians are here to support your food beliefs and provide you with personalized meal plans that take into account your nutritional needs, goals, medical conditions and lifestyle factors. We use individualized education and meal plans rather than a blanket diet approach and adapt the information to suit the individual.

So when you’re thinking about changing lifestyle habits, improving your health, eating better and moving more, focus on the lifestyle behaviours you are yet to master. This is the key to helping you along your weight loss or maintenance journey.
Just remember, eat better, feel better and see an APD (Accredited Practising Dietitian) if you need assistance. We’re here to help.
Emma Kellond – Accredited Practising Dietitian  
Practising from:- Warwick, Stanthorpe, Killarney, Allora, Oakey,
Kingsthorpe, Highfields, Withcott, Toowoomba.
Web:- www.healthylifestylesaustralia.com
Phone:- 0432468548
Email:- reception@healthylifestylesaustralia.com

Exercise for EVERYbody

Tue, 10 Feb 2015 19:05:30 +1000

Diabetes IQ Magazine (Spring Edition) - Exercise for EVERYbody

Being active is a universal right for everyone.
That’s the drill from exercise physiologist and
dietitian Brady Schulz, of Healthy Lifestyles Australia
(www.healthylifestylesasutralia.com), who says a
little planning and creativity goes a long way to
overcoming any mobility hurdle.

Let’s get something straight. This article isn’t about
losing weight (even though that may happen). My
aim is to provide practical tips to help people with
mobility issues or larger bodies live life to the full.

A key part of this involves everybody being as active
as possible for good health… no matter shape or
size or how many arms, legs, fingers, toes or eyes
you have or don’t’ have.

It may be a new concept for some people that
exercise is not all about losing weight. While we should all aim for a healthy height/weight ratio, research underlines the fact that it is far better to place an emphasis on physical fitness than rigidly watching the scales.

Indeed, according to a recent study out of Finland, risk of mortality is lower in individuals with a higher weight but good aerobic fitness than those with so-called ‘normal’ weight, but poor fitness. What this means, is that despite your weight, being fit can aid longevity.

You may be thinking: ‘But Brady, my knees hurt, my back only lets me walk 50 meters, my foot’s sore, my belly is in the way, my thighs rub, I have osteoporosis, I have degenerative joints or discs….’

Guess what? No matter what your concern, there is a type of exercise for you. It may not be what you instantly perceive as exercise, but the important thing is to get moving.

I’m not just talking about moving from the couch to the kitchen, hanging out the washing, going outside to the shed or parking your car a little further away from the shops. Certainly, these are useful ways to increase incidental exercise each and every day, but I don’t want you to stop there.

Instead, I’m challenging you to take the next step – and for many, it might be the first – to change your life and become more active.

The following exercise tips (which fall under three main categories – aerobic, resistance and flexibility) cater to all mobility issues.

Pick activities you feel most comfortable with and gradually add others, aiming for a weekly target of 210 minutes, including resistance exercise on two days. Plus, remember to incorporate stretches into your exercise plan (at least five to 10 minutes after aerobic and resistance exercise).

AEROBIC
Swimming – minimises stress on your joints, with water enabling freer, continuous range of motion required to elevate heart rate and improve fitness.

Walking – the most cost effective and accessible form of physical activity. I hear it daily: ‘But, Brady, I can only walk 50 meters before my back or knees start to hurt.’ My usual response: ‘Excellent! How many times do you do that daily?’ Challenge yourself to walk to your capacity. If that’s one minute, do it three times a day, then increase it to two minutes, then five, then 10, until you can build up to 30 minutes a day.

Stepping – easily accessible, at home or in public. Steps/stairs can be found almost anywhere or you can purchase an aerobic step to use, even while watching TV.

Boxing – ideal for people with lower body mobility restrictions due to the reliance on the upper body.

Cycling – minimises stress on knees and ankles. Gel seats and larger seats can be purchased for comfort, including on stationary bikes. Recumbent exercise bikes are also an excellent option for people with less mobility, providing a more stable seated position.

Rowing – brilliant for increasing upper body strength (people with knee, hip and ankle mobility issues may find this type of movement uncomfortable).

Elliptical – (Commonly known as a X-Trainer). This exercise machine is a low impact type of activity that adds variety to ones exercise program. Even though most people find this activity friendly to their joints others may find it exacerbates back pain. Trial to see if it’s right for you.

RESISTANCE Refer to your exclusive members-only Finding your strength resistance exercise mini guide (inserted in the last edition of Diabates iQ) for a range of exercises designed to help improve muscular strength and endurance.

I recommend people start with exercises like wall push-ups; leg drops; sit-to-stands; bicep curls and calf raises. An accredited exercise physiologist will be able to walk you through and also devise a program tailored to individual needs.

FLEXIBILITY
Yoga and Tai Chi are excellent for improving balance and flexibility (and strengthening your core), with an added bonus of managing chronic pain (such as back pain) and increasing range of movement.

Stretching exercises are also invaluable to help improve range of motion, as detailed in the Finding your strength mini guide.

Final word: physical activity in all its forms should also be a lot of fun – particularly when approached as a social activity. So, hook up with a friend or two and plan activities on your calendar (just as you would ‘a coffee catch-up’).

One size doesn’t always fit all. Talk to an accredited exercise physiologist [www.essa.org.au] about a program that’s right for you, and always see your GP before beginning any new exercise program.

This is Brady Schulz (Exercise Physiologist and Dietitian) signing off!

Flavours of Spring

Mon, 3 Nov 2014 15:32:53 +1000

Flavours of Spring
By Amelia Splatt (APD, AN)

It’s that time of year when the days are starting to get longer, the temperature is warming up and there seems to be a spring in everyone’s step because spring has arrived!

Over the winter months, we tend to indulge on the comfort foods and with that the kilos start to increase. So let’s shake off the winter blues and give our diet a spring clean! Spring makes us feel motivated and invigorated to be in the outdoors and also brings a whole variety of exciting fresh produce to sink your teeth into. Try our Salmon en Papillote with Warm Baby Potato, Asparagus, Green Bean and Tomato Salad for dinner tonight. This is great for a midweek meal, is diabetic and heart friendly and best off all will be ready to serve within 30 minutes. For more quick and healthy meals ideas see your local Dietitian from Healthy Lifestyles Australia.

You may even see one of us at the local supermarket loading up on this seasons produce! Seasonal produce will be easy to spot and usually the most cost effective option for your trolley.

Tips for Grocery Shopping in Spring
Go for fresh, seasonal produce
They are often cheaper and taste better
Always eat before you go shopping
If you shop on an empty stomach, you are likely to buy extra, unwanted food
Write a list and stick to it
Be prepared, think of some meals for the week and you avoid making extra trips to the shops during the week
Spend most of your time on the outside of the supermarket and minimal time down the aisles
Fruit and vegetables, dairy products, meat and bread are generally placed along the outside of the supermarket with processed foods down the aisles
Take advantage of specials
Remember, it’s not a bargain if it’s unhealthy or if you’ll never use it

Spring Vegetables:
Artichokes, Asparagus, beans, beetroot, broccoli, cabbage, carrots, cauliflower, chillies, cucumber, garlic, lettuce, leek, mushrooms, peas, potatoes, rhubarb, silverbeet, spinach, sweetcorn, tomatoes, zucchini

Spring Fruit:
Apples, berries, cherries, citrus grapefruit, melons, passionfruit, pawpaw, tangelos

Salmon en Papillote with Warm Baby Potato, Asparagus, Green Bean and Tomato Salad (serves 4)

Ingredients:
For the Salmon:
• X4 pieces of a foil, lined with baking paper
• X4 (180g) salmon fillets, skin on
• 1tbs fresh dill sprigs
• 2 medium lemons, sliced
• 1tbs baby capers, drained

For the Salad:
• 12 baby potatoes, halved
(Go for sweet potato for a lower GI choice, or pumpkin if you are watching your calories)
• X2 bunches of asparagus, trimmed and halved
• 200g green beans, toped and tailed
• X1 250g punnet of cherry tomatoes, halved or can be left whole

Dressing:
• 2tbs white balsamic vinegar
• 2tbs extra virgin olive oil
• X1 garlic clove, minced 
Method:
1. Preheat oven to 180c fan-forced
2. Place x1 salmon fillet on each of the alfoil lined with baking paper.
3. Top each fillet with a sprinkle of dill, lemon slices, capers and season with pepper.
4. Fold the paper over each fillet to enclose filling and make a steam bag. Place on a baking tray.
5. Bake for 12mins or until salmon is just cooked through

While the Salmon is steaming in the oven, let’s prepare our sides.
1. To make dressing, place balsamic vinegar, extra virgin olive oil and garlic into a bowl. Stir well to combine, and set aside.
2. Steam baby potatoes, until tender.
3. Blanch green beans and asparagus in boiling water for 2-3 minutes to retain their crunch and colour.
4. Place warm potatoes, asparagus, green beans cherry tomatoes in to a large bowl and toss well with dressing.
5. Serve and Enjoy!

If you would like to know more about healthy eating or would just like to kick start your spring eating, an Accredited Practicing Dietitian can help you. Give Healthy Lifestyles Australia a call today on 0432 468 548 and they can book you in with one of our lovely Dietitians. We look forward to tailoring a spring eating meal plan for you!

Kelly Daly (APD, AN) giving Insight to Food Intolerances and Allergies

Fri, 26 Sep 2014 15:36:56 +1000

Coming soon!!!

2014 Diabetes Education Evenings

Mon, 14 Jul 2014 11:45:22 +1000

Ladies and Gentleman. Be sure to come along to one of the Diabetes education evenings planned by the Ipswich Foot and Ankle Clinic. Healthy Lifestyles Australia Director Brady Schulz will be speaking tonight the 14/7/14 and Wednesday the 16/7/14.

Check out the below documents for more information:
Locations and times for diabetes education evenings 2014.jpg
Diabetes Education Evening 2014.jpg

Our Superstar Robynne Jeftha - Dietitian and Exercise Physiologist

Sat, 17 May 2014 09:02:25 +1000

Robynne Jeftha - Healthy Lifestyles Australia Dietitian and Exercise Physiologist achieves Female 3rd place overall at the Brisbane 2014 Twilight Half Marathon! All of the team are proud of you Robynne! Your ability to train and still give 100% to patients day in day out demonstrates your commitment to your health and the health of each and every one of your clients.
To help motivate Healthy Lifestyles Australia clients, Robynne has gone out of her way to develop the article below on goals, health and lifestyle.

NUTRITION & EXERCISE – GOALS
Robynne Jeftha - BSci (Nutrition) (Hons) APD, AN, BAppSci (Ex & Sp Sci), AEP, ESSAM
Whether it is losing weight, exercising more, improving your diabetes or running your first 5 k, it helps to set clear, written goals to make sure you get there.
As a Dietitian and Exercise Physiologist, it makes sense that two of the most important things to me are good nutrition and enjoyable exercise – but I find that it always helps to have a goal to keep me motivated. Running has always been a way that I have enjoyed staying fit – but it can be hard to get out of bed that extra hour earlier in the morning without a real reason to do it – so I decided midway through last year to run my first half marathon (my goal: to run the whole way without stopping!) and since completing that I have been setting new goals to keep providing myself with new challenges.
“The first step to getting somewhere is to decide that you are not going to stay where you are” J.P. Morgan.
There are different variations on the SMART goals acronym which is popular in everything from management circles to exercise programming – but I am going to share with you the one that works for me and many of my clients.
Specific: Who, what, where, when, why? These are the questions you want to address here to make sure that your goal is clear and something that is important to you.
Measurable: How much, how many, how will you know when you have reached your goal? Seeing change helps us to stay on track, and deciding beforehand on what your level of improvement will be is important.
Action-Oriented: Make your goal positive and specific rather than negative or vague, so that it is something that moves you towards success. Highlighting the positives – for example focusing on foods you should eat rather than foods you shouldn’t, or ‘I will feel more energetic after I exercise’ rather than ‘I’m too tired to exercise’ will increase the likelihood that you stick to your goals.
Realistic: Is the journey sustainable and something you are capable of? If you have never run 5 km before, then aiming to run a full 42.2 km marathon will be daunting. Instead, set smaller reasonable goals for the short-term and work up towards your long-term goal from there.
Time-Based: Set a target date for each goal, and use this as a motivating factor. Again, be realistic with the time frame to achieve your goal.
Once you have your goal in mind, put it to paper and draw up a daily, weekly and monthly plan to make it happen.
Putting It Together
The idea of changing your entire diet and exercise regime can be overwhelming, so focus on one small thing at a time that you can do to achieve your larger goal. The best way to achieve success is to combine your SMART goals with planning and dedication.
One way is to use a specific goal diary so that you can see your bigger goal (e.g. To lose 10 kg by December by eating more nutritious foods and making time to exercise 5 days a week) and then break it down into smaller steps (e.g. By the end of April I will have lost 1.5 kg by walking the dog 3 times a week).
Plan out the time frame to achieve each of your smaller goals in order to reach your longer term goal – but also take the time to sit down at the beginning of each week in front of your calendar and block out the exact times you will exercise (or prepare healthy meals if this is what will help you get , and treat these exactly as you would any other appointment.
Writing our goals down gives us a stronger connection with them, and as you tick off the smaller goals it provides you with the encouragement to keep going.
Lastly – be flexible, and once you reach your goal don’t stop there! Reward yourself (e.g. with a new hairdo), and then start planning your next goal. My goal going into my last race at the Twilight Running Festival was to achieve a time of under 1 hr 30 mins – I missed this by 25 seconds, but I’m still happy with that, it just means that I will need to extend my deadline by a few months before moving on to the next goal on my list.

Robynne Jeftha - 3rd Place Female 2014 Twilight Half Marathon Brisbane.

Look Good Feel Great Talks in Warwick, Allora and Killarney

Tue, 29 Apr 2014 17:45:04 +1000

Come along to hear one or more of the inspiring and motivating talks by Healthy Lifestyles Australia clinicians to help get you “Looking Good and Feeling Great”!

Talks are free for the public and aim to deliver in an exciting manner health messages to have you focussed and moving towards better health. The talks are also appropriate for those in good health who would like to stay that way.

Click on the attached poster for more information:- Look Good, Feel Great! A4 flyer.pdf

We are also aiming to recruit local health and fitness professionals who would like to showcase their services to the attendees at the talk to better connect the public with services available in the area. If you are interested in showcasing your services as a professional please complete the following form and follow directions to get it back to Healthy Lifestyles Australia:- EOI for Trade Table at Seminars.doc

*We would like to acknowledge the Killarney Memorial Aged Care Facility for assisting with the delivery of the program and the Darling Downs South West QLD Medicare Local and the Australian Government for the support in relation to the program funding.

Ipswich Triathlon Club “Ladies Day” Sports Nutrition Talk

Sat, 12 Apr 2014 08:02:21 +1000

Robynne Jeftha along with a motivating line up of speakers will be presenting on Saturday the 12/4/14 at the Ipswich Triathlon Club “Ladies Day” event. The location is Ipswich State High School at Brassall.

Robynne will be speaking from 3:45pm on Sports Nutrition for training and pre competition fuelling and post competition refuelling. Tickets are $20 for female adults and under 18 girls are FREE!

For more details on the event go to http://www.facebook.com/events/772816396069718/?ref=22 or contact Bec on 0457868315 or admin@ipswichtriathlonclub.com.au

The order of speakers and events for the day is as follows:- Ipswich Tri Club Ladies Day.docx

High Intensity Interval Training - Diabetes QLD - IQ Magazine

Wed, 9 Apr 2014 18:57:38 +1000

Brady Schulz and Robynne Jeftha of Healthy Lifestyles Australia have produced an article for people with diabetes on commencing High Intensity Interval Training for improved blood sugar control. This type of training however is beneficial for people from all walks of life not only those with diabetes.

Check out the article now:- HIIT Diabetes QLD Article 2014.pdf

Brady Schulz was also lucky enough to get his face on the front of the magazine. Time to get motivated and get active Australia!

Thank you to Robynne Jeftha for her assistance in the production of this content and Shona Frohloff and Cassie Kaye from Fable House Films and Photography.

Healthy Lifestyles Australia Mission

Sat, 15 Feb 2014 17:21:54 +1000

People have often asked why we travel so far to provide Dietitian and Exercise Physiology services. It’s a very good question. At Healthy Lifestyles Australia we have a mission to provide high quality nutrition and exercise consults to rural, remote and larger communities that currently do not have similar service availability.

This means the practitioners with Healthy Lifestyles Australia travel as far north as Mount Isa, as far south as Stanthorpe, as far east as Hervey Bay, as far west as Oakey and every where in between! We do this because we are passionate about helping every person we can achieve a greater level of health with improved quality of life. Click here for a list of our centres.

Not only are we committed to providing such services to all of our centres however the mission extends much bigger than that. Over the next coming months you will see Healthy Lifestyles Australia roll out a number of programs in the local towns and online that serve to provide innovative ways to help Australia get active and eat healthier! This could include cooking demonstrations, supermarket tours, exercise classes and the newest addition to our programs - online health articles.

So strap in and hold on for the ride because we at Healthy Lifestyles Australia look forward to helping every Australian we possibly can achieve a greater level of health and wellbeing. Let’s get Healthy Australia, together!