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  Nutrition – a Healthy Diet

A balanced, healthy diet is important for good health and wellbeing and can help to maintain a healthy body weight, enhance general wellbeing and reduce the risk of a number of diseases including heart disease, stroke, cancer, diabetes and osteoporosis.

No one food can provide all the essential nutrients that your body needs. As a result it is important to eat a wide variety of foods to ensure you get adequate intakes of vitamins, minerals and dietary fibre; all of which are important for health.

Remember, it’s all about balance, don’t have too much of any one food.

Glycaemic Index (GI)

Lots of people have heard about the gylcemic index (GI), however, have no idea what it actually means and how to use it to their advantage. 

Basically the GI rates carbohydrate based foods (energy producing foods) on a scale from 1 – 100 (with low, medium and high classifications). This rating is based on how quickly carbohydrate based foods are broken down into glucose (sugar) within the body and then used for energy. We want to consume low GI foods. Eating moderate to high GI based foods can lead to a hypoglycaemic response, putting on and having trouble loosing weight, low energy levels, mental lethargy and is quite often associated with roller coaster emotions and a myriad of other health related illnesses like Type 2 diabetes. 

It’s all about speed
We want to consume low to moderate based GI foods, keeping our energy levels balanced. This means we’re avoiding that quick spiking of glucose within the blood stream that sends us into a hypoglycaemic response. You know the jittery highs followed by the troughs and lows, where it leaves you craving sugary snacks or reaching for the coffee pot to bring you back up.

Tips for making the right choices
Become familiar with the GI and use it as a reference when food shopping, eating out or preparing your day to day nutrition. 

Low GI:    Less than 55
Medium GI: 55 - 69
High GI: 70 and over

The following link provides the GI rating of foods and is a superb tool to use .  And remember to monitor portion control, just because its low GI doesn’t mean you should over eat.

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Fat for the Brain

Fat for the Brain –The wrong sorts of fats can literally lower your intelligence, numb the brain and worsen your mood. And in our job, we don’t need that!  

Keep away from hydrogenated, transfats (e.g. deep fried takeaways) and saturated fats. Look for unprocessed polyunsaturated (essential) fats, these are Omega-3 and Omega-6 essential fatty acids (EFA’s). Your body will use these fats, don’t worry about the high calories involved, but on the same note moderation is the key. Never use polyunsaturated oils for frying.


Anti-oxidants V Free radicals – Good Guys v Bad Guys

We just don’t like aging! We don’t take to getting older with grace (some more than others), the anti-aging market is BIG business -  creams, potions, lotions, cosmetic surgery, lifts, tucks, fillers and everything in between.  However, our lifestyle, where and how we live directly effects our aging (and ‘well-being’) process. The good news is, anti-oxidents are the ‘good guys’ and can literally slow this process down.

Lets make the complex simple!

Free radicals cause oxidative stress and oxidative stress contributes to ageing (premature ageing  - eyes, joints, wrinkles, immune system) and some of the big diseases (cancer, cardiovascular disease CVD , neurological degeneration).



Team Functional, this is a very powerful and direct clip that will change the way you look at the way we eat and feed our children. Turn the TV off, or the radio down and listen to this. Obesity—along with the associated chronic diseases such as diabetes, hypertension and heart disease—has become an International epidemic . And as a technology or business professional, you are a prime target. But it's not your lifestyle that's the problem; it's your food, and what has happened to it. Join Dr. Robert Lustig to learn why obesity isn't about personal responsibility, but rather how you can change your environment to prevent this scourge. You'll walk away with an entirely different set of tips, tricks, and best practices