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For healthy adults, it is recommended that 20% to 35% of your daily calories should come from fat. Low intake of the essential fatty acids is linked with risks of colon, prostate and breast cancer. Always going in for the fat free version rather than the original version of the food can put you in deep trouble.
Having fat in your food is essential to bring in the flavour and also provide a feeling of fullness. The main point is to include healthy fats in your diet and your sources can be olive oil, almonds, tuna, salmon and flax seeds. Here on fitnessvsweightloss we write about fitness, weight loss,mobile app reviews,weight loss product reviews,Fitness studio review, dieticians etc. Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list.
I have been lucky enough to be involved with Tennis Australia as a tournament physiotherapist over the past 12 months. Due to the stop-start nature of tennis and the amount of agility required, tendinopathy injuries in the knee and Achilles are often encountered. The physio room opens an hour before the start of the first match and closes one hour after the end of play – days can be very long! Good trunk control, strength and shoulder stability is vital for preventing injury in tennis, and these areas should be targeted in your training program.
Kathleen graduated from Monash University in 2010, and completed her DMA Clinical Pilates training in 2011. I have had the pleasure of working for 3 different AFL clubs over the last 10 years (St Kilda, Gold Coast and Richmond FC) and the game day role remains challenging and enormously rewarding. We have two Physiotherapists work on game day and we are ready to treat the players from the time they arrive. Treatment pre game consists of specific strapping of ankles and shoulders and a variety of other body parts when needed.
Once the game begins, we have two Doctors and two Physiotherapists that sit on the interchange bench.
Post Game recovery for the players is either at our training facility when playing in Melbourne or at our hotel when travelling interstate. Below is an account of the international trip Restore physiotherapist Joel Ames undertook with Melbourne Football Club player Christian Petracca. Joel and Christian attended the high performance training facility Hp Sports in Philadelphia, Pennsylvania in the United States. Breakfast is followed by a quick run and kick in Valley Creek Park to blow out some cobwebs and stretch some pretty tight muscles after yesterday’s travel.
The rest of the day is spent shopping for food and learning the road rules, driving on the opposite side of the road has its challenges.
Christian undertakes a series of drills and exercises for an hour working on stability and tension through his body. First session today, built on the drill work we did yesterday, Christian is picking things up really quickly and progressing well.
Also training at Hp Sports with Bill this week are two professional Rugby Union players from the UK who have also suffered ACL injuries. The afternoon session focuses solely on upper body and core, giving the legs a much needed rest.
The third day in a row and Christian is starting to feel the effects of the back-to-back sessions.
The afternoon session was conducted in the pool, and was a chance to unload Christian’s legs and work his core. Another physio arrived today to observe Bill at work, Remi, who works with the UK National Rugby Union team. The morning was spent applying the movement patterns and principles, we had learnt over the past 4 days, to the field. The afternoon was spent doing numerous squatting, hopping and jumping activities against resistance bands.
The evening was spent out for dinner and a couple of drinks with the team at Hp Sports and the professional rugby players and their physios.
A number of diets or lifestyle eating plans have gained popularity over the last few years.
When carbohydrates are consumed they are broken down into glucose in the gut and absorbed into the bloodstream. If the energy the body gains from carbohydrates is reduced, it needs to be replaced with an alternative fuel source. Evidence exists that benefits from a Low Carb High Fat Diet may include weight loss, reducing the risk of Type 2 diabetes and fatty liver, and a reduction in abdominal discomfort and bloating.
To reward our loyal customers and celebrate Restore Physiotherapy and Pilates providing excellent service to the Kew community for the past 10 years, we are offering a discount on our group Pilates. For the month of February, customers who purchase a 10 pack of Pilates sessions, will only pay $400. Restore Physiotherapy & Pilates opened its doors at the High Street Kew address in January 2005.
It was established by Stuart McKenzie and Mary Di Iorio, musculoskeletal physiotherapists who were independently working in North Balwyn.
We have had the privilege of meeting and providing health solutions to over 6,000 clients, many of whom have been part of the Restore family for 10 years. Our competent and caring reception staff are the backbone of the practice and their hard work and dedication ensures the smooth running of day to day operations.
Joel, Stuart and Mary would like to thank all our clients and staff at Restore Physiotherapy and Pilates for their support over the last 10 years and for making it such a wonderful family! Zee received his medical degree from Monash University in 2003 and has also completed a Masters degree in Public Health and Tropical Medicine. He has successfully assisted numerous patients lose weight and maintain their weight loss with a well formulated personalised nutrition plan.
In this quarterly newsletter we will keep you updated with the latest happenings at Restore Physiotherapy and Pilates.
Each issue we will also give you some background on members of our friendly, passionate and professional Restore Physiotherapy team. You may have noticed a change at Restore over the past few months as our rebranding nears completion.
Hope you enjoy this newsletter and remember at Restore Physiotherapy and Clinical Pilates “YOUR WELL-BEING is OUR PRIORITY”. For example, did you know that ketogenic low carb diets (like Atkins) are actually not high protein per se, they are high in fat?
The reason is because high protein can convert to glucose and that can kick you out of ketosis. The saturated fats found in many ketogenic diets (eggs too), have been largely exonerated and now that has been backed up based on recent research out of Harvard, Published in the American Journal of Clinical Nutrition. If you go by the scientific research, then protein intakes up to 30-35% of total calories are considerd "high protein diets" (especially when you consider that traditional conservative dieticians are still recommending 15-20% protein intakes). But 40% of total calories from carbs is not really that low - it's more like a "medium" carb diet. So you see, there is really no official definition of low carb or high protein out in the commercial diet world - it's mostly a matter of opinion, and that can leave you very confused. If low carb is appropriate for you, do you know WHICH type of low carb diet you should follow? Being 100% certain of the answers is the difference between massive success and total failure at losing fat and keeping it off permanently. Low carb diets have many proven advantages in helping to expedite fat loss, making them a legitimate approach for many people.
World class bodybuilders, fitness models and female figure competitors have figured out a unique and interesting new twist on the old low carb diet that allows them to maximize the low carb benefits while minimizing the low carb disadvantages. There are HUGE benefits with this approach: you don't have to give up carbs forever, you can eat more carbs when you are training hard, and you maximize nutrient partitioning so the carbs you eat get shuttled into muscle and away from fat stores. This carb customization and cycling approach allows you to find the PERFECT DIET for YOUR OWN needs. If you are "carbohydrate intolerant" and you have metabolic syndrome, you won't respond well to high carbohydrate diets and you may be a candidate for one of the lower or medium carb approaches.
If you're very overweight and you've been mostly sedentary, then you're also a more likely candidate to be more successful with a low to moderate carb intake during your weight loss phase.
On the other hand, if you're highly active and you exercise frequently, you will have better glycemic (blood sugar) control and you will be able to handle a larger percentage of carbs without complications. Usually, most "factions" of the low carb community demonize carbs as if they should be totally forbidden. Ironically enough, it's actually the high protein content that makes many low carb diets work better, but the reduction of carbs often gets the credit. So, optimzing fat loss (and health), is not just a matter of cutting out carbs - that's too simplistic.
This diet was developed by bodybuilders, fitness models and figure competitors, but it works for regular men and women of any age, even if they just want to lose some weight, tone up and flatten their stomach.


A natural bodybuilder and former personal trainer from New Jersey, has finally decided to publish a full length e-book about this system, using these little known methods of natural bodybuilders and fitness models.
The book is written in plain English so anyone can understand it (it's based on science, but not too scientific).
Why dieting below your critical calorie level can wreck your metabolism and actually make you fatter! And that’s just a tiny fraction of what you’ll learn in this information-packed guidebook to a leaner and healthier body.
Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. August 14, 2015 By Kevin Ibe Leave a Comment It seems that after a long period of time, irrespective of the carb-to-fat ratios your body will reduce body fat differences between diets containing the same amount of calories. Experts have different opinions when it comes to the diets that people should adopt if they want to lose weight.
Afterwards they took a break that lasted a few weeks and resumed the baseline diet for five days. The findings of the study indicate that calories are not equal when it comes to losing weight. We are trying to do very careful studies in humans to better understand the underlying physiology that will one day be able to help generate better recommendations about day-to-day dieting. However the researchers admit that the study has its limitations due to the fact that it involved a small number of participants and because it did not last a long time. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Regeneration of tropical forests helps fight climate changeMay 14, 2016 By Geena Fowles Gluten-free diet potentially damaging to healthy childrenMay 14, 2016 By John S. She was called a skeleton way back in school but she managed to gain 17 kgs during her graduation. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid.
Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
However, if there is a desire for something sweet, these are the recommended choices for sweeteners. Tournament coverage can involve working with junior, pro-level and wheelchair tennis players.
Large rotational and compressive forces go through the spine during serving and when hitting forehand and backhand. Players come in to get treatment prior to their match and many like to have their ankles taped.
Since this time, she has worked across a range of recreational and elite sports including netball, surf lifesaving, triathlons and tennis. Taping provides the players with a sense of support, can be used to restrict joint movement, and some evidence suggests it may reduce injury severity.
If required we can reduce game time exposure by increasing interchange rotations for individual players. All players will check in with the Doctor and Physiotherapist regarding injuries sustained.
Hp Sports is run by world-renowned Athletic Trainer and Strength & Conditioning coach Bill Knowles. The facility is amazing indoor soccer field, gymnastics floor, trampolines, ice baths, pools etc. Dinner is followed by physiotherapy treatment for Christian, this is going to be a huge part of the week to ensure Christian can get up for 10 sessions in five days. Been some solid leg work over the past two days and his glutes, quads and calves are getting fatigued. Talking to their physiotherapist gives me a great opportunity to learn about treating athletes in a different environment and country.
Skills, that I will be able to implement and apply to my Restore Physiotherapy and Pilates patients on my return to Australia. He has worked as a physiotherapist at the Melbourne Football Club for the past three seasons. In the 1800s, William Banting, an obese London undertaker was prescribed a low carbohydrate diet to lose weight, by his doctor.
Proponents of the Low Carb High Fat Diet recommend replacing carbohydrates with saturated fats to provide energy. It is also possible that a Low Carb High Fat Diet may reduce the risk of dementia, Alzheimer’s disease and some forms of cancer.
Individuals should consult an accredited healthcare professional before commencing any form of diet or eating plan. Our clients have become valued members of the Restore community and we are honoured to have experienced the good and hard times with them over that 10 year period. Their high quality skills as well as their care and compassion has enabled Restore Physiotherapy and Pilates to be considered leaders in the delivery of Physiotherapy and Pilates services. They have also been known to go above and beyond the call of duty by driving clients home, cooking some meals for them and even providing technical support for their computer issues! Zee has also worked as the club doctor at Melbourne Football Club in the AFL for the past three seasons. He is a strong believer in using exercise and sport to promote health and well being, and prevent disease and morbidity.
He believes appropriate nutrition, exercise, stress management and sleep is paramount in the prevention and treatment of most chronic diseases including cardiovascular disease, diabetes, hypertension, hypertriglyceridemia, fatty liver, polycystic ovarian syndrome, gastro oesophageal reflux and irritable bowel syndrome.
Zee has also given numerous public lectures exploring these themes and has appeared in various forms of media discussing this subject. You can read about the latest cutting edge information regarding your health and well-being. This month Tamara Wraith, Restore’s highly qualified and experienced Women’s and Men’s Health Physiotherapist, provides information about these important muscles and their role in everyday life. Our amazing new blue window signage spanning the entire street frontage of 260 High Street Kew has been prominent since early in the year.
That has many high fat diet advocates chowing down gleefully on whole eggs, steak, butter, high fat cheeses and sometimes even bacon. Some people call it a low carb diet, but the Zone calls for 40% carbs, 30% protein and 30% fat. For endurance athletes, 40% of calories from carbs might seem low, but to ketogenic diet advocates, 40% carbs would be considered extremely high and out of the question.
Paleo diets are low in carbs, but according to Loren Cordain, a Paleo diet researcher and faculty member at the Colorado State University, A paleo diet could contain anywhere from 25-40% carbs.
However, low carb diets have down sides too, and very low carb or ketogenic diets are not for everyone.
Please understand this: There is NO single diet, food list or mactonutrient ratio that works for everyone! If you start training regularly (weight training and cardio training) that also allows you to eat more carbs. Protein helps you maintain your muscle while you're dieting and is a great appetite suppressant. You need the optimum protein intake, the proper calorie intake and a customized approach to your carbohydrate intake (everyone is different with regards to carbs). It's a high protein diet that prescribes the carbs according to YOUR goals and YOUR body type. Best of all, because it’s available as an instantly downloadable e-book, you can get started within the next 10 minutes and begin seeing and feeling results immediately. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishingly lean 3.7% body fat level without drugs or supplements. Scientists at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) have compared a low-carb diet with a low-fat diet and found out that a low-fat diet is more efficient than a low-carb diet when it comes to losing weight. After that they reduced 30 calories from their diet for six days but this time they reduced the fat intake. For now researchers cannot say for sure what type of diet is better in a real-life situation. If you happen to eat a diet too low in fat it can affect the absorption of the fat soluble vitamins.
And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake. These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose.
Just recently, in December 2015, I was part of the physiotherapy team at the December Showdown at Melbourne Park.
Tennis involves a large amount of repetition with players having daily practice, playing doubles and singles matches often on the same day, and playing back to back tournaments.


An injury quite specific to tennis, though definitely not as common, is a humeral stress response. Abdominal strains are seen when a player may be reaching on maximum stretch to hit a smash or when serving. Some players may require taping for other injuries such as abdominal, shoulder, wrist, or elbow. Involving your coach to make sure you have good technique, especially when hitting shots such as a kick serve is imperative. Most small injuries can be dealt with on the side of the field, but more serious cases require change room access where we can utilize equipment to assess and treat injuries.
As the game progresses into the fourth quarter we can get very busy on the interchange bench.   Monitoring 3-4 players with game day injuries and managing muscular cramp in fatigued players. Stuart’s role involves match day coverage as well providing physiotherapy services to the players during the week. Bill has trained many NFL, NBA and professional soccer stars as well as AFL players Tex Walker, Daniel Menzel, John Patton and West Coast pair Eric McKenzie and Mitch Brown.
Another 2-hour session follows in the afternoon building on the exercises and techniques from this morning. Both of us a pretty cooked in the 28-degree heat – not used to this coming off a cold Melbourne winter. We also introduce balancing exercises using water bags, which add a variable load to his knee. Again it was great to share thoughts and experiences from other physio working in the elite sporting environment. It has been a very intense week, requiring not only large physical efforts, but also a lot of concentration and mental application.
It was great to see the progression from what Christian learnt on Monday and how it was applied to increasingly difficult tasks.
Also some great learning about exercises and drills for athletes recovering from major knee injuries.
His current role is fulltime with game day responsibilities as well as responsibility for providing physiotherapist management of injured players in the rehabilitation program. So pleased with the results, he published a Letter on Corpulence addressed to the public to spread the word of the benefits of avoiding carbohydrates. There has been many weddings, births, countless overseas trips, surgeries and sadly, a few deaths which we have shared in.
He is also very experienced in using low carbohydrate high fat and ketogenic diets for exercise performance particularly endurance athletes.
Joel Ames, co-director at Restore and physiotherapist at Melbourne Football Club in the AFL, provides information regarding the key features of a warm up and what the latest research tells us your child should be doing pre-game, training or during competition. We also have a stronger online presence through the creation of our new website (link), allowing you to access all the information you need about our team and the services provided at Restore. You simply need to learn more about your body type, customize your carb intake and then nail down your calorie and protein needs. In the first stage of the study the participants were on a diet of 2.740 calories per day for five days. During the days when the participants were on a diet they were in the laboratory so the researchers closely monitored what they consumed. According to Hall the best option is to choose a diet which you are sure that you can stick to.
What HDL does is that it collects bad cholesterol from the blood and sends it over to the liver to be excreted.
People usually tend to think that the fat-free foods are healthy that is why such foods are overeaten. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity.
If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. The Showdown is a large 16-day tournament that encompasses the Australian Junior Championships, State Teams Events and the Australian Open Wildcard playoff. This injury occurs in the upper arm, near the bicep region, and is usually found in young players who are playing large volumes of tennis during a period of growth.
During summer months, players are at higher risk of heat stroke and dehydration – though measures are taken to try and avoid this with player education regarding hydration, ice towels, pre-cooling showers, and heat rules. Often at ITF tournaments the physio will be the only health professional at the tournament, so we are required to provide blister, callous and nail care, and provide referrals to the podiatrist when needed.
If you think that you may be developing an injury or have started to feel pain or discomfort playing, make sure you see you seek advice and early management from your physio! Kathleen has a special interest in Clinical Pilates, rehabilitation of sporting injuries and chronic back pain. Most commonly we see sprained ankles, dislocated fingers, muscular contusions and strained muscles. Prior to Richmond, Stuart had stints at both the St Kilda and Gold Coast Suns Football Clubs.
Bill presents and lectures at many conferences around the world sharing his progressive reconditioning and athletic development strategies.
Bill is an energetic and enthusiastic American who clearly loves his job of training athletes. Christian is exhausted by the end, his glutes and calves burning as they get hammered in the session. The camp also highlighted the importance of coaching and skill acquisition in a rehabilitation setting.
Robert Atkins in 1972 published the Dr Atkins Diet Revolution advocating low carbohydrate consumption. The Restore team grew and Joel Ames, a long serving employee, became a partner in the business.
The benefits of further study and knowledge then get passed on to other staff and of course our clients. 50 percent of the calories came from carbs, 35 percent from fat and from protein there were 15 percent. When the HDL-LDL ratios are not balanced and when LDL is too high there is an increased risk of heart disease.
To ward off diseases you need to eat a balanced diet that includes all the three vital macronutrients namely- fat, carbs and protein. This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product.
Over the day, we will attend to players for injury assessments, treatments, post-match recovery, medical clearances or withdrawals and will attend court calls if a player sustains an injury during a match. Aside from her private practice work, she also has experience as a physiotherapy educator to the LaTrobe University undergraduate students.
We help players complete specific warm up exercises utilizing resistance bands and weighted vests. Rarely, we may see a fracture or concussion that requires stretcher retrieval from the field of play. The Phillies have been struggling for the entire season and this continued last night with the Phillies going down 12 to 2. The experience also provided me with the opportunity to learn from one of the world leading experts in ACL rehabilitation and reconditioning, Bill Knowles. However, due to its recommendation of high fat and protein content it was met be scepticism amongst the medical community. Our staff has been involved in teaching at Post Graduate and Undergraduate level, providing physiotherapy services to underprivileged communities overseas and providers of physiotherapy to St.
In the second part of the study the participants cut 30 calories from their diet by reducing the carbs intake.
However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats.
Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. In these cases, both Doctors and Physiotherapists follow a strict protocol to ensure player safety. Although enjoyable all these exercises had a purpose – putting Christian in positions where he needs to develop speed and power quickly.
Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best. If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.



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