2 avocados (240g)
1 1/2 tbsp olive oil
12 cherry tomatoes (60g)
1 tbsp coriander, finely chopped
1. Preheat the oven to 200C
2. Halve the avocados and put the halves on a lined baking tray or in an oven-safe dish. Drizzle with half the olive oil.
3. Slice the cherry tomatoes. Put them in a bowl and toss together with the rest of the olive oil and chopped coriander. Place the tomatoes in the pit where the core has been.
4. Bake for 15 minutes
KJ: 1432 KJ
1. Match a Group Fitness Class to your personal goals
Everyone is different and everyone has different goals when it comes to their fitness. Because of this we offer a wide range of group fitness classes that are tailored to work different parts of your body. So check out the different classes and find one that matches what you're looking for.
2. Give it a try
The best way to get started it by just attending a class. All our classes are open so you don't need to book in. Just rock up and get involved, and best of all, your first class is free so you don't need to think twice about getting started.
3. Don't overthink it
All of the classes have a description that you can check out here. Have a read through and find something that you're drawn to. It might be something you've never tried before, like boxing or yoga, or something that makes you feel right at home in your comfort zone, like a running group.
4. Ask a trainer
If you're still unsure, or want a bit of guidance on what kind of class would be best at helping you achieve your goals, just ask one of our trainers in the gym, they'll be more than happy to point your in the right direction.
5. Join a friend
Got a friend that already goes to a class? There's nothing like a little friendly competition to push you that little bit further. Tag along with them to make sliding into the class a little easier. Or if you don't, convince someone to come with you, their first class will be free and you could have a new gym buddy.
Flavoured with coconut, ginger and garlic, this fish dish is high in protein and fibre.
For the Goan-style marinade
Preheat oven or barbecue to 190 degrees.
Combine coriander, 2 cloves of garlic, ginger, tamarind, chilies, peppercorns, turmeric, salt, stevia and coconut flesh in a food processer, blend together until the ingredients form a thick paste. Add a small amount of coconut juice if needed to make the paste smooth.
Lightly score the fish making three diagonal cuts on each side, being careful not to cut all the way through the flesh.
Stuff the cavity of the snapper with the marinade and bind the fish together with twine.
Place snapper in a roasting tray. Pour 1/2 cup of coconut juice over the fish, cover with foil and bake in the oven or on the barbecue for about 25 to 30 minutes, or until the flesh flakes away easily with a fork.
When the fish has about 10 minutes to go, add the asparagus to the tray. You may wish to add extra coconut juice if the tray is dry.
Brush the remaining garlic cloves, lemon halves, corn and capsicum with olive oil and place on a preheated barbecue plate or griller. Cook for 10 minutes, turning frequently, until corn is tender and golden brown and the capsicum skin blisters.
To plate, arrange the asparagus on a large serving dish, place the whole snapper on top. Add the grilled vegetables over and around the fish, garnish with a few coriander leaves and slices of chilli.
Average per 350g (includes vegetables)
Recipe analysed by Food and Nutrition Australia
On the ever-changing list of curatives said to smooth fine lines and revitalise tired skin, chocolate is not a cosmetic remedy often cited by skincare brands. Indeed, a sticky application of Cadbury’s over dark circles is unlikely to do much by way of lending vibrancy to your visage.
However, recent research conducted by Korean dermatologists at Seoul National University has found that, when ingested in its purest form, a little choc treatment can undo years of epidermic damage. In a trial where participants consumed 12g of phenol-rich cacao a day, the substance was found to reverse harm done to skin by ultraviolet radiation, known as photoageing. Over the course of 24 weeks, they recorded a 3 per cent increase in skin elasticity, while the depth of study subjects’ wrinkles also decreased slightly.
By contrast, a placebo group saw skin elasticity decrease by 8 per cent and depth of wrinkles increase by the same amount. So, shake up your morning grooming regime and prep your skin for the dangers of summer sun to come by taking your skincare plan to a different cabinet – mix 12g of cacao nibs with banana, peanut butter, raw honey, cinnamon and milk. Let’s call it the chocolate fountain of youth.
This article was originally published on Men's Health
Everyone knows smoking, consuming too much sugar and drinking too much alcohol will harm our long-term health — but many of us do these things anyway. Why?
Of course, we may simply decide not to worry about the negative consequences and engage in these activities because they give us pleasure.
But sometimes we do care about the potential outcomes enough to want to stop indulging, and still find it hard to do so.
Why do so many of us struggle to forgo the extra cookie even after we've decided to go on a diet?
People tend to value potential future rewards less than similar immediate rewards when they must choose between them.
Psychologists and economists call this "delay discounting".
A body of research has revealed those more prone to delay discounting are also more prone to poor health as a result of obesityand addiction, and have a shorter life expectancy.
Delay discounting tasks assess something similar to the iconic "marshmallow test" for young children.
Participants are given a single marshmallow and told if they can wait for the experimenter to come back later without having eaten the marshmallow, then they will get a second one.
The degree to which a child is prepared to wait for the second marshmallow has been found to predict subsequent health outcomes, including their adult body mass index.
Waiting also predicts later achievements at school, university and on diverse other measures of "success" even decades later in life.
The future is uncertain
Discounting future rewards is not unique to humans, which suggests deep evolutionary origins of our general tendency towards immediacy.
One ultimate reason for this is the future is inherently uncertain — the only guaranteed food reward in nature is the one already in your mouth.
Someone else might pluck the fruit for which you had been waiting patiently to ripen, or some predator might get you in the meantime.
Recent findings suggest people who have been exposed to natural disasters, violence and death discount future rewards more.
Presumably that's because these events reinforce the notion that the future is volatile.
In one study, children were less likely to wait for the larger reward in the marshmallow test when the experimenter administering it had broken an earlier promise.
On a fundamental level, then, we may be prone to present gratification because we cannot trust the future will play out how we might want it to.
When delayed gratification works
Nonetheless, people can be remarkably patient in some circumstances.
Think of the time and effort so many of us invest to get advanced training or to save for retirement — many even restrain themselves in the hope of reward in an afterlife.
One of our most powerful psychological traits is our capacity to imagine future events — to create mental scenarios of what could happen if, for instance, we were to make different decisions.
This ability, quite possibly unique to human beings, may be one of the keys to why we can pursue specific future outcomes for which there is no current reward, such as when we choose to take an aspirin each day to prevent a future heart attack.
The capacity to consider future possibilities and care about our remote well-being is highly complex.
It requires the maturation of sophisticated mental abilities that develop gradually over childhood.
Imagining the benefits of delaying our gratification in the present gives us a sense of the eventual — often more important — later consequences.
In this way, the imagined events can act as their own mini-reinforcements en route to the real thing.
For instance, we might foresee what it could feel like to go on a hike tomorrow with a hangover and find imagining a sober version of the experience more rewarding: motivating us to forgo the extra beer tonight.
How to make better choices now
While adults have the basic cognitive ability to consider the future, we do not always imagine ourselves in the relevant future situations when we make decisions.
When we do travel virtually in time and mentally pre-experience how good or bad our current behaviour might make us feel at a future point, we tend to make more prudent choices.
A wealth of recent research suggests having people take a few moments to imagine their personal future while they make choices between immediate and delayed rewards can curb their short-term preferences.
Similar studies suggest thinking about the future can ameliorate impulsive eating, cigarette smoking and alcohol consumption.
Even if these manipulations are simply priming people to focus more on the future, the studies demonstrate thinking about future consequences can shift our priorities and change behaviour.
Due to the considerable effort invested in public health campaigns, most people are now aware of the future ills that come hand in hand with many of our immediate pleasures.
Our tendency to discount the future makes it difficult to translate this knowledge into more prudent behaviour.
But our preferences are malleable, and imagining the future outcomes of our current behaviour might just help us turn our knowledge and intentions into real-world action.
This article was originally published on ABC Health
Our health and fitness gurus at Fitness Results Alfred Cove have put together the perfect training plan for anyone looking to get back into exercise. Whether you've never really been the kind of person to go to the gym, are trying to get back in after a break, or are a mum wanting to get back into it after a pregnancy, our Kickstarter programme is perfect for you.
Shoot us a message, give us a call or come by the gym to get started today!
In brand new research from the O’Dennell Brain Institute, scientists have suggested that a low level of fitness can speed up cognitive decline. According to the results, exercise protects against the deterioration of brain nerve fibres associated with memory retention.
"This research supports the hypothesis that improving people's fitness may improve their brain health and slow down the aging process," said head researcher Dr. Kan Ding.
In the study, Dr. Ding analysed the link between fitness and the health of white matter in the brain of elder patients who were either at high risk of developing Alzheimer’s, or who were showing early signs of memory loss.
"Evidence suggests that what is bad for your heart is bad for your brain. We need studies like this to find out how the two are intertwined and hopefully find the right formula to help prevent Alzheimer's disease," said Dr Rong Zhang of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital. Dr. Zhang has previously identified that physical activity increase the speed of brain messages sent to the body.
However this new study, published in the Journal of Alzheimer’s Disease, is the first to take objective measurements of participants’ fitness levels, without relying on self-assessment, creating a much higher level of certainty to these hypotheses. To measure levels of fitness, the team subjected participants to a maximal oxygen uptake test before using brain imaging to monitor brain activity.
The study is a strong affirmation of previous studies linking physical activity to healthy brain functioning, however Ding recognises that there is a lot more to learn. "A lot of work remains to better understand and treat dementia," said Dr. Ding. "But, eventually, the hope is that our studies will convince people to exercise more."
This article was originally published at Men's Health
You know the feeling. It's 10:30, you're at work, you're stomach starts to say hello but it's still too early for lunch. Do you go for the biscuits? Well, try this recipe for peanut butter stuffed chocolate protein truffle balls instead.
2/3 cup mashed avocado
¼ cup + 2 tbsp chocolate protein powder
1/2 tsp vanilla extract
2/3 cup milk chocolate chips or ½ cup of cacao
5 tbsp Pics Peanut Butter
½ cup banana chips (crushed)
This recipe was originally published on Men's Health
We're all guilty of it: gulping down breakfast before racing out the door, or wolfing down a sandwich before our lunch-break ends.
When life is fast and food is necessary, eating quickly, or on the go, seems to make our days easier — or at least more time-efficient.
But it might be time to hit the brakes and savour every last bite.
Earlier this week, researchers in Japan found slowing down the speed at which we eat may help us lose weight.
It's not the first study to suggest eating slowly may have health benefits. But just how does it work?
Allowing yourself to feel full
It's thought the reason slow eating may potentially prevent weight gain is because of how long it takes for people to feel full.
"It takes 15 to 20 minutes for those natural feedback mechanisms to kick in… they're physiological processes which are involved in recognising fullness, satiety and feeling satisfied from food," says dietician and associate professor Ben Desbrow from Griffith University.
When you're eating quickly, your body doesn't get a chance to signal to the brain that you are getting full — and should probably stop eating.
"You're more gauging how much you've eaten on external cues … in terms of the visual size of the food or the social context, as opposed to how you feel internally about whether you're satisfied or not."
Study shows slow eaters least likely to be obese
The Japanese study, published in the BMJ Open, looked at data collected from regular health check-ups and insurance claims from nearly 60,000 Japanese people with type 2 diabetes over a period of five years.
During the health check-ups, participants were quizzed about their lifestyle, including whether their eating speed was fast, normal, or slow, whether they regularly snacked after dinner, skipped breakfast, or ate within two hours of going to sleep.
The researchers found those who ate at a normal speed were 29 per cent less likely to be obese than those who ate quickly. And those that ate slowly were even better off — they were 42 per cent less likely to be obese when compared to fast eaters.
Slow eaters also had a lower BMI and smaller waist circumference, on average.
The researchers also found changes in these eating habits — eating slower and not snacking after dinner or before bed — were strongly associated with lower obesity, reduced BMI, and smaller weight circumference.
"Interventions aimed at altering eating habits, such as education initiatives and programs to reduce eating speed, may be useful in preventing obesity," the authors wrote.
Benefits of eating 'mindfully'
According to Dr Desbrow, the slower and "more mindfully" you eat, the more attuned you are likely to be to your body and the feedback it's giving you.
"It comes back, to a degree, to allowing time to listen to what your body is telling you, as opposed to feeling a certain level of expectation or habit that forms around eating consumption," he says.
We may live an increasingly fast paced life, but our biological systems aren't moving at the same rate that our working and social environments are changing, he says.
"Food has never been more accessible, so it's not as if we're having to use external cues from the environment … we have to listen to our internal cues more robustly in order to understand what our body needs to survive."
"It comes back to having a greater capacity to listen to what our bodies are telling us when we eat."
The dietician also says the rate at which we eat may be somewhat of a proxy to our overall relationship with food, and that slowing down can help us to enjoy eating in the presence of other people.
"I like to think that food is far beyond just a package of nutrients that supply us with fuel and make our bodies work. To me, food is very much about connectedness with one another," he says.
Chewing more may help
If you tend to eat on the faster side, putting down your utensils between bites or drinking a glass of water may help. There's also no harm in chewing your food a little more.
"Anything that's broken up into smaller particles creates a greater surface area for digestive enzymes to have an effect, to potentially absorb and transport the nutrients that are in the food," Dr Desbrow says.
"So, you may actually change the nutrient availability based on how much or how little you chew your food."
He says if food stays in your mouth for longer, it's likely to enter your stomach at a slower rate.
But have scientists worked out the right number of chews?
"I don't think we have a magic number, but certainly more than half a dozen times. Quite often a relatively fast eater will only chew a small number of times," he says.
The study has limitations
While large, the Japanese study had its limitations: participants' eating speeds were based on subjective assessment, and researchers did not assess energy intake or physical activity levels.
"The findings in this study are associations, rather than causations, so there's always a limit to what conclusions you can draw," Dr Desbrow says.
"But it's an interesting idea, and I think there's merit to exploring it."
Nevertheless, previous studies have shown a similar association between eating habits (including speed) and BMI and weight gain. Eating quickly has also been linked to impaired glucose tolerance, insulin resistance, and metabolic syndrome.
No harm in slowing down
While more research is needed to determine whether an individual's eating speed can directly contribute to their overall weight, Dr Desbrow says there's no evidence to suggest slowing down is harmful.
"You typically see a small effect from slowing the rate at which people eat, all the way up to statistically significant effects in certain groups," he says.
"What we haven't seen is evidence that slowing the rate of eating is detrimental."
The dietician adds that being more attentive to the food you consume and the way your body responds to it is likely to be beneficial to your health in the long-term.
"Science doesn't always have the definitive answers, but slowing down and eating more slowly is certainly not going to do you any harm, and is more likely to result in a healthier outcome.
"It will also raise the pleasure associated with consuming food in the presence of other people."
This article was originally published at ABC Health
The next time you pound the pavement, pick your route carefully. Running and walking next to busy traffic can eliminate the benefits of your run, according to a new study.
Researchers from The Lancet in the UK studied 119 volunteers to determine the effects on the body experienced when breathing in car and truck fumes. The study conducted involved measuring the group after two separate walks. Both efforts were two hours long and happened at midday, with the difference coming in location. The first test was conducted after a walk in leafy Hyde Park, while the second, held 3-8 weeks after was held on busy Oxford Street.
While the bulk of Hyde Park has pollution well within the healthy range, the bustling sidewalks of Oxford Street regularly register high levels of black carbon, nitrogen dioxide, and fine particulate matter.
Following walks in Hyde Park, participants experience expected benefits associated with exercise, such as improved lung functioning, improved blood flow, and easing of artery stiffness. These effects were visible for up to 24 hours post exercise.
However, after walking along Oxford Street, none of these physiological benefits registered for the participants. It seemed that the pollution levels inhaled during the walk almost nullify the benefits experience from exercise.
"Walking exercise should be enjoyed in urban green space areas away from high-density traffic," advise the experts behind the study.
This post was originally published on Men's Health