Australian Healthy Food Guide – June 2019

WHAT’STHE DEALWITH SOY?

Soyfoodssuchastofu,soymilkandsoybeanscontain

phytoestrogens–compoundsthatactlikethehormone

oestrogen,buthaveaweakereect.Becauseofthis,

itwasinitiallythoughtthatsoyproductscouldhelp

managetheuncomfortablesymptomsofmenopause

• howeverresearchhasnotyetconfirmedthisidea.
  Nonetheless,aspartofabalanceddiet,somewomen
  findsoyproductshelpfulinmenopausemanagement,
  sochattoyourdoctortoseeifthey’rerightforyou.

NOQUICKFIX!

It’sprettysimple:dietsdon’t

work.Theyfuelaviciouscycle,

startingwithfoodrestriction,

whichcancausefeelingsof

deprivationandlaterguilt,

whenwillpowerrunsout.This

cyclerepeatsitselfagainand

again.Faddietswhichcut

outwholefoodgroupsdeny

yourbodymanynutrientsit

needstofunctionatitsbest.

BALANCEFOODGROUPS

Amuchbetteralternativeisto

followabalancedeatingplan

of6300kJ(about1500cal)

forgradualweightloss.By

incorporatingallfoodgroups

—wholegrains,leanprotein,

reduced-fatdairy,fruitand

vegetables,andhealthyfats

—you’regivingyourbodyall

thenutrientsitneedstostay

healthyandfunctionatitspeak.

It’samuchmorerealisticand

sustainableapproach.

SWEATITOUT!

Doingenoughphysicalactivity

isvitalnotjustforweightloss,

butalsoforyouroverallhealth.

Ithelpsyouburnkilojoulesand

buildleanmusclemass,which

speedsupyourmetabolism.

(Weight-bearingexerciseis

particularlygoodforbuilding

yourbones.)Youraimshouldbe

about 150 minutesofphysical

activityperweek,andthetime

tostartis—now!

STRESSLESS

Ifyou’rechronicallystressed,

yourbodyisbathedinaflood

ofthestresshormonecortisol,

whichcanleadtofatbeing

storedaroundcentralorgans.

So,it’simportanttoinclude

stress-relievingactivitiesin

yourweeklyroutine,likea

yogaclass,arelaxingbath,

orafewhourstocurlup

withyourfavouritebook.

CATCHUPONSHUT-EYE

Intakeofsugarysweets,heavy

carbsandsaltysnacksincreases

by 30 percentwhenyou'retired,

comparedtothefoodchoices

youmakewhenyou’vehadeight

hourssleep.Withoutenough

sleep,yourhungerhormones

alsobecomeunbalancedand

makeyoufeelhungrierthan

normal.Sosetyourselfafirm

lights-outtime,andsticktoit!

How to beat belly fat!

Loseweightthehealthyway—andkeepitoff—withthesedietitian-approvedtips.

Fad diets

may slow your

metabolism in

the long run

34 healthyfoodguide.com.au

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