Monday, Nov 09, 2015 at 18:11
Hi - I love your question. This is one of my favourite pet subjects, so you might be sorry you asked. You'd be surprised how many size 5XL shirts we sell through our
shop and very few/nil size small so I'm pleased to know that someone out there is considering this issue. Can you believe that 2 in 3 Australian adults are obese?! Lifestyle choices, diet and exercise are the 3 keys.
The first lifestyle choice that ExplorOzers do right is to get outdoors - and to embrace nature. A positive outlook, a goal, a challenge - these all help to kick start our brain into a place of positive motivation. A positive outlook on life is always the best place to start a healthy lifestyle. But this is about where it ends for some. Unfortunately, most of the social norms that have developed over the past few decades are to blame for the increase in obesity levels in Australia. Our lifestyles revolve around processed foods and drinks and we spend too much time sitting and stressing about work, family, and other issues rather than being mindful and active.
Beginning with the social/lifestyle aspects of a camping holiday, as you say, the "mandatory" beers at the end of the day are something to watch out for. Yes drink - but why not switch your drink to something with less calories and carbs? Start by thinking of drink as hydration not a social opportunity or reward. A few slices of lemon in water works wonders. Here's a link with a few reasons why: -
benefits of lemon water. Taking lemons on trips is easy - they last
well without refrigeration. Now, despite all those benefits the best one is it will suppress your appetite. The problem with alcohol is of course it suppresses your willpower and instead of saying no to the offer of a bowl of chips, you'll munch them down telling yourself you deserve it after such a long hard day in the driver's
seat. If you want to have a few drinks, try switching to red wine. If keeping to a max of 2 standard drinks, red wine is a better choice due to the presence of flavonoids and antioxidants. Another tip is if you're drinking something non-alcoholic put it in a wine glass - it tricks you into thinking you're drinking alcohol. Soda water is a good one for this.
On the subject of drinks, whether you are travelling or not, you are simply doing yourself no favours by drinking sugary soft drinks. No only that but they take up valuable packing space. Drink for hydration not energy or habit - stick with water. If you don't like water, get over it. Drink water. We always take sachets of miso soup which is another great alternative. Of course many people love tea/coffee but cut out the sugar if you're serious about keeping healthy and keeping the weight off. Every little bit adds up.
Snacks: never snack in the car. Just don't buy "car snacks". Make a habit to stop to eat and take a stretch/walk. Avoid the hidden sugars in processed snacks. Most people aren't aware that mixing up their own nut/seed mix is not only good for you but very satisfying. We prefer roasted, but unsalted nuts. Almonds, cashews, brasils, walnuts, with pepita seeds and sunflower seeds. Toss in a few cranberries, and some dried apricots if you need a little extra sweetness. Yoghurts - choose unflavoured, natural yoghurts. No need to choose diet, or low fat. Go full fat for flavour and you'll have no hidden sugars or extra additives. Can use to make salad dressings, or add to a dinner to make the sauce creamy. Or just apples, oranges, mandarins - all travel
well.
Meals - try to avoid processed carbs (eg. breads, white rice etc) with every meal. And keep portion sizes reasonable. If sitting all day in a car, then eating toast for breakfast, sandwich for lunch and potato or rice for dinner is too much carbs and you won't burn it off during the day. Eat a smaller meal at night and a bigger meal in the morning to kick start your metabolism and give you energy to be more active during the day when the opportunity presents itself. Opt to switch out white rice, white flour and white sugar from your diet entirely - these are so refined there is little nutrition left and you're just eating empty calories. Replace with brown rice, wholemeal flour, raw sugar (or no sugar). Deserts - opt to eat fruit/nuts/yoghurt rather than packaged or sugar-ladden treats. Lunch - avoid tinned, processed deli meats. Try tin tuna. Make up in wraps (we use Misson brand of wraps these have longest use-by dates and stay soft and don't tear). Or try Cruskits or similar style of crackers. Or just cut up sticks of carrot and dip into hummus - make a platter with olives, gerkins, onions, pickles, chunks of cheese etc.
Exercise - get up every day and don't think of food first thing - do something active. Walk, run, explore, photography. Taking up photography is a great trick - its so absorbing that the time flies and keeps your mind active. Sunrise is the best time for photography and when travelling you are in the ideal location to capture very special scenes that you'll treasure forever. Moving early in the day is a great metabolism booster, and gets the blood flow through your legs that will be sitting all day.
Breakfast - start the day with oats - great fibre to get your system moving, get to keep you feeling full until lunch (unless you are very active and need a snack before). Try natural muesli eg. Morning Sun, Lowman brands.
Plan to walk when you travel. Have the right shoes on in the car - so you can be spontaneous. Always have your water bottle full and ready, have a small backpack ready to grab with simple necessities. Make it easy to be active. Change your mindset to think of climbing a mountain/summit as the way to see something special - for the view, to get the best photo, to show everyone back
home. Go looking for bird's nest, follow animal tracks, etc. Become an adventurer and use the trip to reach
places where your journey on foot begins. Go for walks after dinner - take a handheld spotlight and go wildlife spotting.
But personally, we are triathletes so we always look for opportunities to run/ride/swim when we're away. Most of the time we just stick to running as its the easiest to do daily and trail running is a great way to really explore and appreciate an area. Everyone's level of physical ability is of course different but active lifestyles are just a mindset. Everyone can do something but keeping the weight off is not just about exercise. It's the whole thing.
Hope this helps and I haven't bored you all with my lecture.
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Follow Up By: Allan B (Member, SunCoast) - Monday, Nov 09, 2015 at 20:13
Monday, Nov 09, 2015 at 20:13
Great advice Michelle. Seriously.
"Red wine" you say.......... O.K. Right, I'll try! lol
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Follow Up By: Life Member - Terry 80FTE - Monday, Nov 09, 2015 at 22:30
Monday, Nov 09, 2015 at 22:30
Fantastic Michelle, love the commitment.
Time for a green smoothie :)
Cheers
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Follow Up By: Member - John Baas (WA) - Tuesday, Nov 10, 2015 at 01:36
Tuesday, Nov 10, 2015 at 01:36
Hi Michelle.
We do need to be technically accurate on such a sensitive subject.
Re - "Can you believe that 2 in 3 Australian adults are obese?!" - 2/3 of we Ozzies are overweight OR obese. 'Obese' is a loaded term, and only a (admittedly sizeable - no pun intended :-)) minority are so afflicted.
The obese end of the spectrum is the outlier, not the mean.
BMI Distribution for Adults in Oz.
Source:
http://www.aihw.gov.au/who-is-overweight/#adults
Cheers.
JB ( BMI happily 23.5).
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Follow Up By: The Landy - Tuesday, Nov 10, 2015 at 08:09
Tuesday, Nov 10, 2015 at 08:09
Whilst this is probably not the thread to discuss BMI measurements, I think it is fair to point out that whilst it might be a simple and easy measurement it does little to tell us the real picture of body composition.
We live in a world that is obsessed with body weight, hence the rise, and rise, of diet after diet.
If you’re skinny your healthy, right?
…Not necessarily so!
Our focus should not be on weight primarily, but on body composition – how much body fat are we carrying as that is the real killer as it secretes itself around our vital organs.
And this is where the BMI measurement fails us and has given rise to the term “skinny fat”. There are many people that easily fit into the BMI ranges, but when you look at body composition they’re fat levels are dangerously high.
So we can have someone who weighs in at 100kg and 178cm (me) that is “obese” on the BMI scale, but with body fat on the low end of the average male scale. This is a common outcome for those who lift weights and do resistance training leading to high level muscle development. On the flip side you can have someone weighing in at 55kg and fitting nicely into the BMI scaling, but with body fat “through the roof”.
I'll refrain from writing an essay on the benefits of resistance and weight training for all, but as we age and experience muscle atrophy it should be a key plank of any exercise regime...
What might make the BMI discussion more relevant presently is the talk by the government about the possibility of Medical Insurance companies charging additional premiums for overweight and obese people, or maybe not insuring them at all.
Now whilst this is only an idea being floated, you can rest assured BMI will be the most likely measurement stick that will be used in determining whether someone is “obese” - it will be flawed.
Food for thought… Baz – The Landy
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Follow Up By: ExplorOz Team - Michelle - Tuesday, Nov 10, 2015 at 12:26
Tuesday, Nov 10, 2015 at 12:26
Yes indeed, you are right
John. Thanks for correcting my statement.
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Follow Up By: The Landy - Tuesday, Nov 10, 2015 at 13:26
Tuesday, Nov 10, 2015 at 13:26
They say a picture paints a thousand words, and I found this one which demonstrates one of the short-comings of using BMI measurements.
Both of these people would register the same result under a BMI assessment.
BMI
Cheers, Baz
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Follow Up By: Member - ACD 1 - Wednesday, Nov 11, 2015 at 00:36
Wednesday, Nov 11, 2015 at 00:36
Hey Baz
That's a picture of me when I turned 40 and my broad mind and narrow waist swapped spots.
I agree with your BMI comments - I come up as obese.
6'5" and 115 kgs. Nearly 2' across the shoulders and have been that way since I was 18. Yep a bit flabby around the belly now but I don't have to lift my gut to wash my nether regions.
BMI - definitely not the most accurate measure.
Cheers
Anthony
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