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Showing posts from February, 2021

Healthier takes on takeout

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Healthier takes on takeout The pandemic has made takeout far more normal than eating in restaurants. With Valentine’s Day upon us, Portlanders are having to rethink what it means to “go out” for the holiday. Often a quick takeout meal means fast food. With that comes a host of diet busters like huge calorie counts, deep-fried sides and sugary treats. But more upscale restaurant food can be just as dangerous to your efforts to eat more healthfully. Whether you’re dining in or taking out, restaurant food often include: Large portions to leave guests feeling full and happy. High fat and cholesterol, often in the form of creamy, rich sauces and sides. High salt to bring out the food’s best flavors. Hidden sugar lurking in entrees, sauces and soups — not just desserts and drinks. Don’t worry though. With some savvy selecting, you can have the convenience of takeout while staying on track to meet your health goals. Fit food even for

Is Going Digital the Right Move for Your Fitness Career?

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  While providing digital options can indeed enhance your business, potentially increasing your reach and revenue, you must consider your target market, how you can best support client goals and your reasons for doing the work before you make a move. Considering the challenges of the last year and all the attention that going digital has received, you might be feeling as if you don’t have a choice. Here’s something to put your mind at ease: Entering the world of digital fitness is   not  necessarily a must-do. While providing digital options can indeed enhance your business, potentially increasing your reach and revenue, you must consider your target market, how you can best support client goals  and  your reasons for doing the work before you make a move. Here are a few questions to explore to determine if going digital is the right move for you. 1. Who is Your Target Market? First, it’s important to define and understand your target market. With whom do you do your best work? Who mos

Knowing who to take diet advice from

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  Knowing who to take diet advice from Diet advice is an easy target because everyone has the incredible ability to eat. And because we can all eat, many have conferred on themselves the expertise in nutrition and diet. But just as spending time in a garage does not make one a Maserati, no matter how clever one has become in knowing how to eat, that by itself does not make you a diet expert. People can become experts of their own diet, and it could be encouraging to share one’s experience to encourage others. But that should not translate into being an authority and advising against guidelines that have been formed through review of evidence and forming consensus among different experts. 

Staying healthy during isolation

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  Staying healthy during isolation The Corona virus has disrupted our lives. Many have been made to self-isolate or work from home. And the change of routine and setting comes with challenges in sustaining behaviours that support good health. You may be concerned that your new routine of being at home all the time, starting at food all day long may instigate choices that do not support healthy living. Being aware of these concerns is the first step. You can then begin to put a few strategies together. Here are a few steps to help you cope. What to do?

Healthy eating and shift work

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  Healthy eating and shift work Shift working confers additional challenges to healthy eating. This challenge is compounded by disturbances to our body’s natural day-to-day rhythm, which may add extra stress. For example, our digestive system is believed to be slower during the night. We also know that eating late at night, which experts define as within 2 hours of going to bed, seems to increase risk to heart diseases. If you work during midnight and eat during times when most people are asleep, you are at an increased risk of high blood sugar, cholesterol and triglyceride levels. Shift workers should therefore pay more attention to their diet and eating habits. It is believed that disruption of circadian rhythms

Is meat good for health?

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  Is meat good for health? We have all heard news in the media about the need to cut down meat. If you haven’t, you are hearing now. But meat comes in different shapes and forms. Health-wise, some experts categorise meat into white and red meat, and the general consensus is that white meat is better for our health than red meat. And there is processed meat which is the worst kind of meat.  Although categorising meat into white and red is complex and sometimes inconsistent, generally the meat from chicken, turkey, duck, game birds and rabbit are seen as white meat because of their pale colour before and after cooking. Red meat usually refer to meat from most four-legged land animals such a

8 ways you can reduce salt in your diet?

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  8 ways you can reduce salt in your diet?   Salt adds taste to our food, but did you know that too much salt can raise your blood pressure thereby increasing your risk of getting kidney disease, heart diseases and stroke? High blood pressure (also known as hypertension) is considered the silent killer. This is because many people have it without knowing as they do not have any symptoms, even though it is a major cause of death and disability around the world. Sadly, people from Africa have a higher risk of having high blood pressure, kidney diseases and stroke, compared to other ethnic groups which makes it more important for us to be careful with our salt intake.

Choosing healthy drinks for good health

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  Choosing healthy drinks for good health What to drink when watching your diet? We know that about 70% of our body is made up of water, so we need to have regular fluids to keep the body going. The problem is that over the years we have developed the appetite to drink calories along with the fluid we need. You can't go wrong with water. A trusted dietitian and a nutrition coach will tell us the best health decisions you can firmly make, and keep, is to resolve NOT TO DRINK YOUR CALORIES. Calories are what put weight on us, so unless you deliberately want to pile on the pounds, drinking calories is not a

Diabetes – how can I protect myself?

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  Diabetes – how can I protect myself? Diabetes is a serious health condition which means the body cannot use blood sugar properly. This occurs when the body is not producing any insulin at all (type 1 diabetes) or when the insulin it produces is not enough or does not work properly (type 2 diabetes). With all the advances in medicine, diabetes continues to kill a lot of people and negatively impact on quality of life through horrible complications such as amputations, blindness, kidney disease, heart attacks and strokes. For men, diabetes can cause a terrible blow to sexual health by making it difficult to have or sustain erection.