Eat Smart Diet & Nutrition blog

Healthy apps – how to use your iphone or android to increase your health success!

by Lauren Nugent on February 20, 2012

Bupa Fitness

The Bupa fitness app allows you to test yourself in four key areas, flexibility, core stability, balance and strength to determine your areas for improvement. This app then can provide you with a four week personalised programme with specific exercises and workout sessions to help you improve on your strengths and weakness. Each workout session takes you through a warm up phase, step by step instruction of the exercise, as well as a video demonstration. Throughout the four week plan this app allows you to track your progress and workout statistics. At the end of the programme you can test yourself again to see how much your fitness has improved. This app is designed for all ages and fitness levels.

 

5 km Runner: Couch to 5km    

This app works on the basis of training 3 times a week, for 35 minutes, for 8 weeks with the aim of running 5km straight. This app features an audio coach which guides you through intervals of walking/ running which gradually increase’s in effort starting off easy and building up your fitness level over the eight weeks. Audio coach also guides you through step-by-step instructions on warm-up and cool-down sessions. Five km Runner also tracks each workout session and history of your progression. It is also compatible with any GPS tracking app and also allows you to play music while working out.

 

Diet and Food Tracker by Sparkpeople   

Sparkpeople Diet and Food Tracker have a detailed food and calorie data base with over one million different foods. This app also provides nutritional breakdown of your protein, carbohydrates and fats. The app also allows you customize daily meal plans suited towards your goals, and a fitness tracker to track your workout sessions and the calories you have eaten and burned for that day. The app also provides a weight loss progress tracker and allows you access fitness videos and healthy recipes.

 

Swap It Don’t Stop It

This app allows you access to hundreds of food and physical activity swaps, with the option of creating your own swaps. Features of this app allow you to track your progress of each swap and earn badges for each achievement. You can create an ingredient planner and shopping list to assist with healthier food choices. This app also provides an activity planner that allows you to find activities in your local area or choose your own.

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Eating smart for active kids!

by Lauren Nugent on February 20, 2012

Healthy eating for active kids

The school year has started once again, and many children will be involved in various school activities, school sports and club sports. With so much to do, so little time, and lots of driving about the greater Brisbane area (and sometimes beyond!) a lot of planning is needed, particularly when it comes to food. Here are a few tips to ensure that your active child is eating well and has enough energy to last their busy week!

  • Make sure your child has a good breakfast every morning. If they have early sport or training and cannot stomach a meal beforehand, try a liquid breakfast or pack breakfast to be eaten afterwards. Check with your school if the canteen is open for breakfast and what food is served – this may be a quick and easy option, providing choices are nutritious (for example, cereal and low fat milk, toast with spreads, jaffles with various fillings).
  • Some children have long days, and usually won’t be home until just before dinner. This means they need a lunch box packed with nutritious food that is still appealing at 4pm! Remember to try and include something from each food group: breads/cereals, vegetables/salad, fruit, dairy or alternative, and meat or alternative. Sending along a cold or frozen water bottle will help keep the lunch box cool.
  • Let your child help make their own lunch (with supervision). They will be more inclined to eat it if they know what has been packed and can plan what they want to eat and when.
  • Not all children like sandwiches! Lunchtime is usually easily taken care of with a trusty sandwich, but there are many children that refuse to eat them. Alternatives can include: wraps, rice/corn crackers with spreads or tuna, fresh salads, rice or pasta salads, or leftovers from the night before.
  • Children need to go to bed at an appropriate time to get a good night’s sleep to refuel for the next day. Some children cannot sleep well on a full stomach, so ensure dinner is early enough so your child has some down time to digest and relax before bed.

If you are worried that your child does not eat enough, never seems hungry, or is a fussy eater, and you feel that they may not be getting all the important nutrients that they need, please contact one of our dietitans for further information.

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Eating Smart for Swimming!

February 20, 2012

With the school swimming season underway, Australian Open Championships just around the corner and Australian Age Championships only three months away, Eat Smart Sports Dietitian and former Australian Swimmer Jessica Abbott give her tips for eating for swimming success. Swimming is a seriously demanding sport (and not just for the athletes, the parents have it [...]

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Healthy recipes – Go for 2 and 5!

February 20, 2012

Fresh produce recipes from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jackie February 20 – March 4, 2012 With a fresh fruit and vegetable price war between major retailers occurring at the moment it is a great opportunity to ensure we “Go for 2 and 5” each day. Keep an eye out for the weekly [...]

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Put a Cork in it for Health and a Good Cause!

February 8, 2012

December and January: You have made it through the Christmas and New Year’s Eve celebrations (often a time of surplus food and alcohol), made the usual New Year’s resolution (“2012 – lose weight, get fit and cut back on the booze intake”) and before you know it, February has already crept around! It is now [...]

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Healthy Lunch-box Recipes

February 7, 2012

Back to school is here again! If you’re already out of enticing ideas for the school lunch box, try these kid friendly options.   Tuna, corn & cheese pies                                                Makes 12 12 slices multigrain bread 425g tuna in springwater, drained Large handful baby spinach leaves, roughly chopped 125g corn kernels, drained 8 [...]

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Detox – so 2011. Antiox instead!

January 25, 2012

The month or more of Christmas over-indulgence has now passed and many people are looking to a detox program to spike their energy levels, clear their digestive system, detox their liver, lose a few kilos and espouse their guilt!  The downside (and there is always a downside!) of every detox program is the restrictive diet [...]

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Women’s Roar on a Winner!

January 16, 2012

The end of the W-league season is near.  The Women’s Roar team are coming off a premiership in their 2010-2011 season and were looking to continue their success this season.  The 2011-12 season saw a slower start to their winning form but have rallied in the second half of the season to finish second on [...]

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Australia Day BBQ Healthy Recipe Ideas

January 16, 2012

Australia Day BBQ recipes from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jackie January 16 – 28, 2012 There is nothing more Australian than a BBQ to celebrate all things Aussie.  Try these fresh, healthy, easy and in season BBQ recipes at your celebration. BBQ chicken with mango & cucumber salsa Serves 4 1 large [...]

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Kick start your new year weight loss!

January 11, 2012

  New Year – New You! Would you like to Kick Start 2012 with a new body?  Eat Smart is offering a unique opportunity to participate in our 4-week Kick Start challenge.  4 weeks to a new body, new habits and a new start to 2012 with maintenance strategies to ensure the new year lasts [...]

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