Healthy Hints

Fuller Tummy takes food allergies very seriously. By seeking professional advice we have found that we also suffer from food allergies and can relate to many people with similar conditions.

It is very important through the consultancy stage that you mention any of these food allergies so we can customize recipes to your way of life.

Here are two examples of common food allergies that people may have:-

Celiac Disease

A digestive disease which inhibits the absorption of nutrients from certain types of foods.
Gluten exists in foods such as wheat, rye and barley. Gluten maybe used as filler in medicines and vitamins.

Lactose Intolerance

Inability to digest lactose from dairy products. Lactose is also another item used in medicines and vitamins.

Note: Please speak to a Naturopath or your local GP in regards to any medical issues you may experience. Once you have the facts we can work together to prepare and cook healthy nutritious food for your family.

Eating Tips

In 2003, the National Health and Medical Research Council released their revised dietary guidelines for Australian adults. The aim of these guidelines is to improve health and wellbeing of the community as a whole. Check how well you're following the guidelines.

THE NHMRC DIETARY GUIDELINES FOR AUSTRALIAN ADULTS

1. ENJOY A WIDE VARIETY OF NUTRITIOUS FOODS
Because no single food can provide you with all the nutrients you need, it is important that you choose a wide range of foods from:
- the different food groups
e.g. fruits and vegetables; meats; dairy products; and breads and cereals
- within each food group
e.g. fruits such as apples, bananas, oranges, pears and rockmelon
- from different cultures
e.g. Indian, Italian, Greek, Chinese, Thai, Mexican and Vietnamese
Enjoying a variety of nutritious foods means you won't miss out on essential nutrients such as: protein, carbohydrates and fats as well as vitamins and minerals.

Nutrition Australia recommends that we consume around 30 different foods each day. Usually, the more colourful the meal is, the greater the number of different nutrients there are.

- Eat plenty of vegetables, legumes and fruits
- Eat plenty of cereals preferably wholegrain
- Include lean meat, fish, poultry and/or alternatives
- include milks, yoghurts, cheeses and/or alternatives
- Drink plenty of water
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Limit your alcohol intake if you choose to drink
- Consume only moderate amounts of sugars and foods containing added sugar

2. PREVENT WEIGHT GAIN: BE PHYSICALLY ACTIVE AND EAT ACCORDING TO YOUR ENERGY NEEDS
The dietary guidelines include this recommendation because of the impact of a lack of physical activity on weight. Physical activity should not be painful, time consuming, expensive or boring.

Try these tips to increase the amount of activity you do every day:
- walk
- use a pedometer and aim for 10,000 steps a day
- find a gym that you feel comfortable in
- swim

Healthy shopping tips

Try these shopping tips next time you're at the supermarket.

1. Make a list
Make a list before going shopping and stick to the list – this will help avoid impulse buying.

2. Try to shop after eating
Over-shopping is less likely to occur on a full stomach.

3. Know the supermarket floor plan layout
Stick to the 'healthier' aisles and avoid the ‘unhealthier’ ones with confectionary or chips in them. Out of sight is out of mind and temptation’s way.

4. Start in the low-fat aisles
It is best to fill the shopping trolley with healthier items such as fruits and vegetables before cruising more riskier aisles.

5. Read between the lines
- Remember words ‘lite’ or ‘light do not always refer to reduced-fat, it may mean reduced salt or lighter texture or colour.

- When reading food labels, remember that the ‘ingredients’ list on a label outlines the ingredients in a product in order of quantity, from the highest to the lowest amount.

- Many items now also display a ‘Nutrition Information Panel’ which lists the amount of energy, protein, fat, carbohydrate, dietary fibre and other nutritional components of the product. Take the time to read these and compare products.

- The ‘serving size’ relates to the average serving of a product. This amount may not relate to the useable serving size. For example: a small tub of yoghurt has two servings per 200g pack. If using the whole tub the quantities will need to be doubled.

6. Don’t go shopping in a hurry
Try to go when the supermarket is not likely to be crowded. This way, there is time and space to read food labels.

7. Don't forget to reward yourself
With the money saved from avoiding unhealthy items, plan a non-food reward.

Charmaine Thring - Forever Young Personal Training

Hi, my name is Charmaine Thring and I'm the owner of Forever Young Personal Training on the Gold Coast, Australia. I've been in the fitness industry since 2004 when I decided that it was time to turn my passion for health and fitness into a career. I first started working out at the gym when I was 20 and over the past 16 years have had the opportunity to train with more than 10 different personal trainers in Australia, UK, Spain and America. I enjoyed these experiences so much that I decided to become a personal trainer myself.

In a world where overweight and obesity related illness is on the rise and the multi-billion dollar “weight loss” industry is continuously trying to sell you products that you don’t need, can’t afford and will likely make your wallet lighter and your waistline heavier while simultaneously making you feel like a failure because their miracle drugs didn’t work for you – you need some clarity and some hope!

That is why I have teamed up with Fuller Tummy so that I can create each client's own personalized diet and exercise plan that you’ll be able to sustain throughout the remainder of your life.

Forever Young Personal training will be running monthly cooking classes conducted by Duncan at Fuller Tummy.  Details can be found at www.fypersonaltraining.com