Tips from the dietitian

1) Keeping your body hydrated
1 litre of water per 25kg body weight
+ more if exercising, drinking soft drinks or coffee/tea, or when sick

This means 3 litres for me, or 15 glasses of water.

Avoid cold water in the morning to prevent stomach spasm.

How to tell if you're hydrated?
-Yellow urine (the darker means the more hydrated)
- Skin test (pinch your skin. if it stays discolored over a sec, you're dehydrated)

And no you can't get overhydrated.

Best hangover cure from the dietitian: Have a Gatorade before going to bed!

Sports Drink Vs Water

sports drinks provides:
- carbs & fluids (500 ml is 30gm carbs on avg) Note: Powerade is sold in 600ml in stores
- potassium and sodium
- electrolytes (medical term for salts, specifically ions) which help the body absord and retain fluid and move into the bloodstream & cells quicker than slush around the stomach like water.

Overall, they taste better than water and makes you drink more - staying hydrated!

Now, there's always a yin to the yang. sports drinks due to the sugary content (sucrose), they promote cavity so reserve only when you need them!

some of the sports drinks that advertise sugar-free are no carbs. no extra energy.

Stay hydrated to avoid headache.

Individual Sweat Rate

One other good idea to monitor is a before & after weight (with or without clothes) +drinks you drank
This gives you your seat rate (e.g. 1.25 l /hr) during workout

Match your sweat rate to fluid intake

Pre and Post training nutrition

For workouts less than 60 mins, snacks are not necessary. either that a banana for a quick fix

Post traning, try to target refuelling within a 30min window. This is the best and most effective time for replenising muscle cards (glycoge) and you either consume a meal or snack with high carb and small amt of protein.


Aim small frequent meals thorughout the day to avoid sugar spikes.

for smokers, cigarettes are appetite suppressant.

Some post training snacks:

• Cereal with Milk & yoghurt
• Up & Go (for carbs and protein)
• Banana & Milk
• Muesli bar & yoghurt
• Fruit smoothie

Protein Supplement

The primary role in the body is to support growth

Here are some samples of min protein intake:

avg man (1g/day)

strength athlete (1.2-1.7g/day)

Measurements

The metric system, put in place on a legal basis in 1795 by the French govt, defines 5 units of measure we use today.

Unit for Area of land: Hectare vs Acres

if you're ever gobbled up with acres, struggling to tranlate sq foot to sq meters, i hear your pain. this is European metric vs American imperial system.

here's a quick recap.
100 sqm = good size 2 bed apartment in Melbourne. this is equiv to 1076 sqfm
1sqm = 10.76 sqft

Now if you're aiming for a piece of land, we're now getting into bigger numbers and different scales of measurement.
1 hectare of land = 10000sqm (think 100m x 100m) which is 107639sq ft
As a comparison, Trafalgar Square in England has an area about 1 hectare.

If you're American, the equiv unit is known as the acre.
1 acre of land = 4046sqm or 44000 sqft, and is approx 40% of a hectare.

Unit of Length (Yard vs Metre)

If you watch golf, you'd have heard of how far these pros can drive the ball in yards.
for example, Woods average drive is 290 yards.

this means 265m.

1 yard = 3 foot = 0.9144 m

Unit of Volume (Litre vs quartz, ounces and gallons)

If you've ordered beer in a bar, this is where you'd be tested.
What's the difference between a pot, pint or scooner?

One of the perplexing aspect of beer drinking is the many receptables that beer come in, and they vary even in Australia states.
A pint is an extremely popular size for drinking beer not of local origin (i.e. Guinness, Kilkenny)
Schooners are an in-between measurement of a pot and a pint, and more favored in NSW than Vic.

Anyway here they are (may differ between states):
1 0z = 28.35 ml
pony = 140ml = 5 oz
Glass or seven = 200ml = 7 oz
pot (285ml) aka middy aka handle = 10 oz
schooner (428ml)
pint (568ml) = 20oz = 2 pots
jug = 1125ml = 40oz = 2 pint


Those getting gas (or what we know as petrol here) means reading gallons instead of litres.
1 liquid Gallon = 3.8 litres

It gets even more confusing to know there is a difference between imperial system and US customary units. The US adopts the latter which is a superset of the Imperial system. for example, their liquid gallon is different to the gallon in Imperial.

the original gallon is 4.5 Litres. even the quartz, pint and ounces differ slightly.

For the cook wannabe, a teaspoon is 5ml and a tablespoon is 15ml. a can of coke is 375ml.

at the very basics also, 1 litre of water has a mass of 1 kg however density of water changes with temperature and slightly with pressure... so be mindful.

Unit of Mass (Grams vs Ounce and Pounds)

1 ounce = 28 grams
1kg = 35.7 ounce
1 kg = 2.2 pounds

Red light therapy aka phototherapy

apparently, these light therapy (red-wand) banishes breakouts and works more like physics. the specific wavelength of red light annihilates the bacteria that breed within the clogged pores.

Virgin Active Bourke St

oh yes... Round 2 of weight loss. fitness!

so todays marks the first of many sessions here @ the Virgin gym.

must say the gym's really decked out with everything!. 25m pool, sauna, tons of classes with hippy names, rock-climbing wall, imacs, boxing area, cool shit.

kinda like what Starbucks used to call the '3rd place' you'd be hanging out apart from home and work.

looks to be an engaging place, so need to plan how i spent the time wisely here to get the results!

Acai Berry, No 1 Superfood!

Acai Berry. (read ah-sighee), the new weight-loss fad.

the berrytaking Hollywood by storm! jump on the bandwagon..

expert claims it one of the most effective dietary supplements on the planet. needless to say this comes with its fair share of "scams".

loosely termed 'purpleberry', the origins are e deep Amazonian jungle, weight loss properties in the form of increased metabolic rate. Yeap! Burn those nasty bejesus fat away !!

what this means is a faster fat breakdown, increased energy levels so you dont go craving food every second and fights fatigue. (red bull dispensed!?) Combined, these effects make the process of losing weight faster and easier without the side effects usually associated with synthetic chemicals, as i read..

anyway i subscribed to this fad, hoping for a boost to cut back on food.. or call it my big appetite on junk! so yeah, anything that makes me less hungry earns my dosh.

lets see how this PRODUCT works out in the next couple weeks!

'Holland' or 'The Netherlands', what's the difference..?

It's simple. The Netherlands is a country, consisting of 12 provinces. 'Holland' is a region consisting of 2 of those 12 provinces (Noord Holland and Zuid Holland).

The other 10 provinces of the Netherlands are not Holland. In fact, telling someone from Utrecht, Arnhem, Eindhoven, Groningen or Maastricht that they come from Holland is like telling someone from Glasgow or Cardiff that they come from East Anglia!

The Final Hour

counting down.. labs, more labs, more mock exams...

Yes, life is beginning. The party is beckoning.

Time to rise up to the challenge!