August Newsletter

• Aha Moments in Health & Fitness
• Managing Mid-Life Weight Gain - The Seminar
• Healthy Bones
• Q & A Day Wednesday 16 September

Aha Moments in Health and Fitness

In the last 30-something years, much of what I learned about health and fitness as an eager young uni student has been turned on its head. Here are some lightbulb moments in my own journey.


With exercise, less can be more

I used to be a competitive distance runner, so I did lots of long, repetitive, cardio-type exercise. People often take up this type of exercise when they want to lose weight, though they might substitute other exercise for running. We think that doing more activity burns more calories, and burning calories makes us thinner.

The trouble is that bodies can find this kind of activity stressful and they produce cortisol (stress hormone), which builds fat around the middle. That’s why some people exercise a lot but don’t lose weight. Bodies under stress also have weakened immune systems, so some people lose weight but get sick. To lose weight we have to exercise smarter, not longer.

In the gym, free weights are (way) more effective than machines

When I started exercising in a gym I used the standard machines, because they were there. Gyms like them because there aren’t any loose bits that people can drop on themselves or someone else. Theoretically they’re safer, but they aren’t an effective way to exercise. Machines work the big muscles, but neglect the smaller stabilizing muscles. If your stabilizers don’t work well, you risk injury. Machines also train your muscles to work in isolation, and in just one plane, and we don’t function like that in reality. Free weights (such as dumb bells, cables, kettle bells and medicine balls) along with fitballs and other balance equipment teach us to use our muscles in ways that mirror everyday life. As a bonus, this kind of exercise burns up more energy than machine weights do (it’s one way to exercise smart — see above).

Fat is good for you – including (shock, horror) saturated fat

In the 70s and 80s we were told that fat makes us fat, and saturated fat (e.g. in butter, animal fat, eggs, and coconut oil) gives us high cholesterol and heart disease. That was wrong on both counts.

Quality (preferably organic) saturated fats give us healthy hormones, bones, and immunity. They don’t go rancid, and are stable in cooking. Other ‘good’ fats include avocado, fresh raw nuts and seeds, fish oil and olive oil (olive oil is healthy, but not good for cooking past about 160 degrees Celsius).

On the other hand, polyunsaturated ‘vegetable oils’ such as corn, soy, safflower, sunflower and canola oil go rancid quickly and are high in omega-6 fatty acids. Too much omega-6 causes inflammation in the body and can contribute to diseases such as heart disease and cancer. The other problem fats are the ‘trans fats’ that are used to extend the shelf life of processed foods.

So is salt!

I avoided salt for years because it increases blood pressure, but that’s processed, white table salt. Then I found unrefined Celtic sea salt. It’s heavier, grainier, greyer and moister than table salt, it contains lots of important minerals, and it won’t cause high blood pressure. Look for it in health food shops. Himalayan salt is also rich in minerals.

Cereal is not the best start to the day

Boxed cereal used to be my standard breakfast. It’s quick, easy and good for you. Well, it’s quick and easy. Those shapes, flakes and puffs are made by subjecting grains to high heat and pressure, which drastically reduces their nutrient content. A grain-based breakfast doesn’t suit everyone, but if that’s your choice, opt for whole grains. These might need soaking overnight, but they can simmer while you shower and dress. In summer you can cook grains ahead of time and keep them in the fridge. Eggs or yoghurt with nuts and fresh fruit are also easy. So are smoothies, and you can pack them with plenty of nutrients. If you need a heavier meal, last night’s leftovers can work a treat.

Want more ideas? Click here for an article on how to get the day off to a great start with breakfast.

Managing Midlife Weight Gain – the Seminar

Saturday, 29 August 2009, 10.00am-4.00pm

32 Finsbury Street, Newmarket

During my PhD research I spoke with many women in their 50s who were trying to lose weight. They had usually taken up walking and cut down on fats — exactly what we’re advised to do — but it wasn’t working. About two-thirds of the 560 women in the study were overweight or obese. I resolved then to run seminars to support women in understanding what happens with our weight at midlife and how to be effective in managing it. It’s more than just a cosmetic issue — that extra weight goes around our middle and contributes to our risk of diseases such as breast cancer, diabetes and heart disease.

The seminar will include the following:
• Sources of midlife weight gain
• Why ‘eat less and exercise more’ may not be good advice
• What hormones have to do with it
• Why one-size-fits-all solutions don’t work
• How to make changes that last a lifetime.

Up-to-date information, free articles, and a take-home shopping list, plus a delicious lunch that will illustrate what you’re learning.

The cost is $99, and registrations close Saturday 22 August.

To register, click here.

Healthy Bones Week

The first week in August is National Healthy Bones Week. While the advertising for it focuses on images of people drinking milk, there’s more to having healthy bones than milk drinking. You can read more about the lifestyle measures that support bone health in this article on Building Better Bone.

Q & A Day Wednesday 16 September

Next month I’m setting aside Wednesday 16 September to answer questions about keeping healthy in midlife. You or your friends can call me on 3352 5826 from 9.00am-5.00pm, or email rhonda@fitandwell.com.au any time that day. Of course, you can also call in at 32 Finsbury Street, Newmarket for a cuppa & chat.


Until next time...

Dr Rhonda Anderson

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