Life Begins At.....
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BANNER BANNER Your Health Q & A with Troy Leggett My GP has advised I lose some weight to for better heart health and to avoid other complications. What are the benefits of weight loss? What are the types of foods I should focus on for weight loss and for a healthier dietary intake? The benefit of losing weight means less stress on the heart which may assist in reduced blood pressure and a healthier heart. In addition, losing weight can improve insulin sensitivity therefore reducing blood glucose levels and the risk of diabetes and other related conditions such as kidney disease, retinopathy, neuropathy and stroke. As we all know, weight loss can be achieved by eating a healthier diet combined with an increase in physical activity. A focus on a balanced and consistent diet by consuming low GI foods such as wholegrain cereals and breads, vegetables, fruits, low fat milk and yoghurt is a great starting point. In addition, healthy sources of protein include lean meats, nuts, seeds and legumes. Red meat is great source of iron. Fish and shellfish offer B vitamins and niacin with some rich in omega 3 fatty acids to assist in lowering bad cholesterol. Legumes, nuts and seeds are great sources of fibre that not only provide vitamins and minerals but also are low in saturated fat and sodium. Wholegrain breads and breakfast cereals low in fat and sugar and high in fibre provide energy to keep us going and to keep us fuller for longer and provide insoluble fibre to keep us regular. Aiming for a minimum of five serves of vegetables per day will assist in providing essential vitamins and minerals such as beta-carotene, vitamin C, B vitamins, folate, calcium, potassium, iron and fibre. These vitamins and minerals assist with health for your skin, eyes, bones, immune system, and provide antioxidants to assist in the prevention of cardiovascular disease and cancer. Vegetables are also low in kilojoules which means we can fill up on vegetables 92 THE RETIREE WINTER and receive the health benefits and not the calories. Aiming for two serves of fruit per day will provide a healthy snack option and a great source of fibre In addition fruit is rich in vitamins and minerals, especially vitamin C and potassium. The soluble fibre provided by fruit and vegetables assists in lowering cholesterol. At least two to three serves of low fat diary as milk, yoghurt or cheese as a great source of protein and also calcium for strong bones. Eating the appropriate portions of each of these foods on a daily basis combined with the appropriate physical activity will not only assist with weight loss but contribute to long-term health. To obtain advice for an individual meal plan it is recommended to consult with an accredited dietitian. Many health professionals have advised me to walk regularly. What are the benefits of me walking on a regular basis? Walking is a great activity to be done alone, socially, with your family or with your beloved pet dog. It is effective in improving your mood and wellbeing and for decreasing stress. In addition to these emotional benefits, walking contributes to better health in many ways. Walking is a physical activity which allows our body to burn up kilojoules and strengthen our muscles which assists in weight management and increasing our metabolic rate. Walking is an exercise beneficial for a healthy heart as it can assist with lowering blood pressure and controlling levels of cholesterol and triglycerides. It is also beneficial for people with diabetes, as exercise can improve insulin sensitivity which makes insulin work more effectively in lowering blood glucose levels. The Heart Foundation recommends at least 30 minutes of moderate intensity of physical activity per day which is additional to incidental activities e.g. walking around a shopping centre. This can be achieved by accumulating three separate bouts of 10 minutes a day or alternatively doing a brisk walk for 10 minutes and aiming for at least 30 minutes in total per day. Please be sure to seek medical advice from your GP or health professional prior to engaging in exercise or physical activity. Troy Leggett is an accredited practising dietitian. Troy has a passion for assisting and empowering his client to prevent and manage chronic health conditions. As part of the Tree of Life team, Troy’s qualifications allow him to help his clients understand how to combine diet and exercise to achieve their goals. Troy is committed to providing his clients with realistic personalised advice and supporting them in making lifelong changes while still enjoying the pleasures food brings to life. To find out more about Tree of Life International visit www.toli.com.au or call (07) 3891 6199. This is general advice only; a dietitian can provide you with individualised advice on healthy eating, an exercise physiologist can provide you with individualised advice on physical activity and exercise.