Move More: Tips to Increase your Incidental Exercise

Incidental exercise is the movement you perform as part of your everyday life that makes up your daily activities. These movements can be simple – from walking to the mailbox to gardening to playing with the kids – but together these bite-sized chunks can add up to a significant portion of your total daily physical activity. Physical activity has excellent health benefits and forms the foundation of a healthy lifestyle. It raises your daily energy expenditure and helps reduce the risk of chronic diseases such as heart disease, diabetes and some cancers.

Sitting is the new smoking. Here are some handy ways to boost incidental exercise:

  • Set an alarm on your phone or watch to move hourly from your desk or chair
  • Invest in a standing desk
  • Take regular breaks to grab another glass of water
  • Take phone calls on your mobile and do laps around the office
  • Don’t install a printer at your desk, walk to collect printing
  • Catch up with work colleagues or friends over a brisk walk instead of sitting down at the office or coffee shop
  • Always use the stairs over the lift or escalators
  • Jump off the bus a few stops early and walk the rest of the way
  • Multi task – instead of sitting down in front of the television, do chores like washing, ironing and folding.
  • Park further away from the shop entry
  • Leave the TV remote on the coffee table and get up to change the channel

 

7 Tips to Drink More Water

For some, drinking enough water each day is easier said than done. Maybe you dislike the taste, get too busy or just plain forget about drinking until bedtime, when chugging eight glasses is highly impractical (and not advised!). To help you drink more water, we’ve put together 7 tips you can use to develop this healthy and essential habit.

  1. Buy a water bottle (and use it)


    Invest in a high-quality, stainless steel or heavy duty BPA free plastic water bottle and take it with you everywhere! If you regularly forget to drink water, find ways to keep your water bottle visible. Keep it on your bedside table, on your desk and in the car. Increase your availability of water and opportunity to drink and chances are you will.

  2. Add sugar-free flavour


    If plain water isn’t your thing, try flavouring it with fresh fruits and herbs. Try these tasty combinations:

    Cucumber and mint
    Fresh lemon or lime wedges – squeeze some of the juice into your water first
    Frozen berries – strawberries, raspberries, blueberries. These also double as ice cubes and are great for summer
    Fresh lemon and ginger root
    range slices & blueberries
    Watermelon and mint
    Rosemary and grapefruit
    Kiwi and cucumber

  3. Switch things up and go for a sparkling mineral water

    Soda streams are all the rage at the moment and are a cheap way of making your own bubbly water without the wastefulness of buying numerous bottles from the supermarket.

  4. Add water to your daily routine

    Adding water into your morning and night time routine is an easy way to ensure you drink at least two glasses of water each day. Get into the habit of drinking a glass of water before you have breakfast and another right before you brush your teeth at night.

  5. Turn your water bottle into a timer


    You can create drinking goals and mark them on your water bottle to hit targets by certain times of the day. Use tape or a permanent marker to mark how much water you aim to drink by a particular time. This is a helpful way to keep track of whether you are going to hit your goal water intake (or not). You can also buy motivational water bottles pre-marked or even fancier products with inbuilt computers that track your water consumption.

  6. Create mental triggers


    Identify some mental prompts to drink water. For example, if you feel hungry opt for a glass of water before eating. Not only will this keep you hydrated it will could also possibly curb your hunger.

  7. Be active


    We lose water in sweat which needs to be replaced during and after exercise. If you're struggling to drink, go for a brisk walk or do some exercise in the gym. This will help drive thirst as your body works to restore its hydration balance or homeostasis.

Happy drinking!

 

How to Make Vegetables Tasty

Hopefully we don’t need to sell you on the fact that vegetables are good for you. We’ve all heard the nutrition pitch on their micronutrient density, high fibre and low energy content. But for some of us, eating vegetables feels like an unpleasant chore. Luckily there are many ways to prepare, cook and serve veggies which makes getting your ‘five a day’ surprisingly enjoyable.

Use different cooking methods

Adding tasty veggies to your diet could be as simple as changing how you cook them! Sometimes the vegetable you don’t like boiled, taste amazing roasted, grilled, steamed, sautéed or stir-fried. Roasting is a great method because the roasting process caramelises the sugars in vegetables, enhancing their flavour and making them sweeter. Virtually every vegetable, from potatoes and parsnips to broccoli, carrots and Brussels sprouts can be roasted. Try chopping up a variety of different coloured veggies (e.g. eggplant, capsicum, zucchini, red onion, sweet potato), tossing in extra virgin olive oil and seasoning with a little salt and pepper. Bake in the oven on a foil-lined tray at 180-200°C for 30-45 minutes and voila! Crispy, sweet and delicious vegetables!

Add herbs and spices

Using herbs and spices to season your vegetables is a great way to enhance their flavours. Here are 10 quick herb/spice and vegetable pairings to try:

  1. Asparagus with dill, marjoram, nutmeg or rosemary

  2. Broccoli with sage, oregano, thyme, rosemary, garlic, marjoram or nutmeg

  3. Carrots with parsley, basil, curry, chives, sage or thyme

  4. Zucchini with garlic, basil, parsley or oregano

  5. Eggplant with garlic, parsley, mint, sage, curry, basil, rosemary or oregano

  6. Leeks with mustard, parsley, dill, bay leaves, thyme, paprika or celery salt

  7. Mushrooms with ginger, pepper, cumin, parsley or thyme

  8. Peas with tarragon, mint, parsley, nutmeg, sage, marjoram or basil

  9. Potatoes with garlic, nutmeg, paprika, pepper, rosemary or thyme

  10. Tomatoes with basil, tarragon, garlic, chives, dill, mint, oregano, paprika, fennel, parsley or thyme

Flavour with healthy dip

Eating veggies as a snack on the go or at the office is an easy way to get your ‘five a day’. If eating raw vegetables doesn’t sound like your cup of tea, you need to try veggie sticks and dip. Dips are super easy to make at home in a food processor or you can purchase from a supermarket. Pair tzatziki, hummus, guacamole or white bean dip with capsicum, celery, carrots, snow or sugar snap peas. Try making your own dip using Chobani yoghurt* as the base for a high protein and nutrient rich snack.

*not sponsored

Try soups

An easy way to get extra veggies into your day is to include vegetable soup!

All you need to do is boil or slow cook whatever veggies you like with a little water or stock, then blitz with a stick blender or eat chunky as is.
Pumpkin soup is always a fave, with pumpkin, potato, onion, leek and garlic. Check out our recipe HERE. Or pea and ham, beef and vegetable, chicken noodle, lamb shank and pasta, Moroccan carrot, sweet potato and chickpea. The flavour combinations are endless! 

Hide the veg!

If all else fails, hide vegetables in meals to mask the taste or texture to sneak them in. Vegetables can be added to almost every meal, even the ones you might least expect. Grate or puree veggies into sauces, mince dishes, soups and casseroles. Greens like kale, zucchini and baby spinach are easily disguised in a berry smoothie. Load omelettes up with finely diced onion, capsicum, mushrooms, spinach and cherry tomatoes. They will be tastier and are a whole lot more filling.

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Stay on Track in 2017

2017 is here and motivation is at its peak! It can be easy to jump headfirst into New Year's resolutions, only to run out of puff after a few weeks. If you want long term change, set realistic goals using our top tips to help you achieve them…

Top tips to Stay on Track this New Year

1. Forget Detoxes

From colon cleanses to juice fasts (*face palm), detoxes are believed to be the best way to rid your body of toxins, lose weight and kick start a healthier lifestyle. The truth is though, there is no evidence to support such practices. Our body is well equipped with 2 kidneys and a liver to filter our blood and eradicate toxins. By simply eating a healthy, balanced diet and ensuring healthy habits each day, we help our body to maintain a balance in the long-term, without the need to “detox”…..whatever the heck that means. 

2. Choose SMART goals

SMART stands for Specific, Measurable, Achievable, Realistic and Timely. By making your goals these factors, you'll have greater chance of keeping them throughout the year. Write them down and hold yourself accountable to them! Tell your accountabilabuddy (yes that’s a word) what your goals are so they can help keep you on track too.

3. Slow and steady wins the race 

If weight loss is your goal, the steadier the loss, the more likely it is that the weight will stay off. A healthy weight loss is approximately 0.5kg to 1 kg per week. It may sound small but it can quickly add up to a considerable change. Slow and steady, while not sounding particularly “sexy”, is more achievable and can be maintained long term, increasing your chance of overall success.

The same goes for diving head first into exercise - if you overdo it, the more likely it is you'll never want to do it again. Consistency is key; one huge work out that induces so much pain you cannot walk for a week will not make you stronger or fitter! Regular exercise that builds on the previous session will ensure long term change for the better. Start easy, and build as your fitness increases.

4. Make many small goals instead of one big one

Map out your Ultimate Goal and then break this up into smaller, bite sized goals. It will be easier to achieve your overall goal if you can imagine the outcome occurring in the not so distant future. Smaller chunks will help you keep working steadily and more consistently on your Ultimate Goal. Onwards and upwards!

5. Reward yourself (but not with food!)

When you reach your goal/s, celebrate! Choose an activity that is special for you such as a gold class movie, some time with your favourite people, an indulgent massage or beauty treatment, a new outfit or set of wheels :) I like to treat myself to a swim in the Ocean, it's completely up to you. As long as it’s not food.

6. Get back on the horse

If you had planned to go running every day and today you sat on the couch and ate a block of chocolate instead (we know, sometimes it just… happens), pick yourself up and get back out there tomorrow.  Don’t wait for Monday to roll around. Remind yourself that consistency is the key. You haven't let anyone down and every day is a new day! Which brings me to the next point...

7. Make every day your New Year's resolutions day 

Get away from the "all or none" mentality; incorporate healthy behaviour into your everyday lifestyle! Our Healthy Lifestyle Challenge aims to achieve just that! It's those small, daily habits we consistently repeat over time that become entrenched. Make the choice and stick to it.

8. Practice makes perfect 

Keep practicing those great healthy habits. A study by researchers from the University College London shows that it takes 66 days for a new habit to become the norm. Don’t give in - recognise it takes time to turn new behaviours into habits, so keep going and you’ll soon see they become second nature.

Happy New Year!

Dietitian Approved