Performance Series 6 February 2019

Julie Meek’s Performance Podcast from 6 February on The Morning Show on 6PR 882 AM Talkback Radio with Gareth Parker. Catch up on information, news and tips on all things performance and nutrition.


If you enjoyed listening to Julie’s Performance Podcast, please subscribe to the series here https://itunes.apple.com/au/podcast/performance-podcast-with-julie-meek/id863710606?mt=2

Performance Series 23 January 2019

Julie Meek’s Performance Podcast from 23 January on The Morning Show on 6PR 882 AM Talkback Radio with Gareth Parker. Catch up on information, news and tips on all things performance and nutrition.


If you enjoyed listening to Julie’s Performance Podcast, please subscribe to the series here https://itunes.apple.com/au/podcast/performance-podcast-with-julie-meek/id863710606?mt=2

Snacks and the environment – what do they have in common?

Long before I met Barb de Corti, she was in my life. She didn’t know it but every time I cleaned my house, this passionate advocate for the environment was right there next to me. Of course, Barb (aka ENJO) was in my home and many others around Australia, in a virtual rather than a physical sense. 

Born in a small Austrian village with a population of just 1000 people and the eldest in a family of eight, Barb moved to Australia with her husband and young son in the mid 80’s without fluent English. A former bleach queen, her liberal use of bleach and other chemically based products were taking their toll on her young son, Mark. He suffered debilitating asthma attacks, the cause of which turned out to be the chemical cleaners. An accountant by trade, though working as a fitness instructor at the time, Barb discovered a unique range of Austrian cleaning products using microfibre technology and just water. Using these mitts and cloths and ditching the chemicals, proved to be a lifesaver for her son as his health improved dramatically. Barb’s belief in this product was such that she decided to take a leap and invest her family’s life savings of $40,000 to import the ENJO products into Australia.

Like many businesses, ENJO has endured some really tough times, which have come close to destroying the company but Barb’s passion for helping people has never wavered. Barb explains that the main purpose of ENJO is to be planet friendly and it is this passion and purpose that has pushed her on through the speed bumps. In perfect alignment with the ENJO purpose, in 2007 Barb was chosen to become part of the Australian Conservation Foundation’s climate project and was trained by Al Gore to deliver cultural change around the area of climate change. If just 10% of Australian households possessed ENJO cleaning products, this equates to around $2.3 million people potentially having a smaller environmental footprint. This goal is quite real and a work in progress.

ENJO is not available in supermarkets but instead based on a party plan structure with a community of consultants known as ENJOpreneurs. Although initially sceptical of this method of selling, Barb knows that the face-to-face nature of their business has been a cornerstone of their success.  ENJO is also available online to enable customers 24/7 access. Over the past few years, several competitors have emerged in the microfibre cleaning arena in retail outlets but Barb believes there are none like ENJO. “Our products are designed to last a long time and they come with exceptional customer service,” she explains. “At the end of their lifespan the products are recycled into felt in carpet underlay used in homes and cars.

Life is not just about running a hugely successful company for Barb. For some years now, she has dedicated much time and effort in raising money for a charity very close to her heart, Youth Focus. She has been totally committed to raising the awareness of depression and youth suicide through taking part in the 5 day Hawaiian Ride for Youth, a 700km bike ride between Albany and Perth. This ride had its beginnings in 2003 when a small group of recreational cyclists in Western Australia decided to combine their resources with the aim of raising money to assist in the prevention of youth suicide. Since then, more than $17, 000,000 have been raised, which is truly remarkable. Barb has completed three Ride for Youth events with Team ENJO with her trademark enthusiasm and today the team continues to be part of the event. Not one to rest on her laurels, she is a very keen endurance runner and has completed the London Marathon. 

Just like her renowned cleaning products, Barb has a unique way of approaching her exercise routine. It is easy to see that this woman is highly motivated in all areas of her life and clearly dedicated to her physical well-being. However, her exercise goals and routines are all driven by something much deeper, the desire to help others.

Barb and I first met when she needed assistance with managing fatigue, which is not surprising when she packs so much action into her life, while immersed in the day to day running of a large company! Like so many others, Barb was continually under time pressures while juggling competing priorities and ensuring a regular food intake often took a back seat. Through trial and error, she has learnt that eating regularly is not just a luxury but also a necessity. This not only enables her to put 100% effort into her physical training but also to be present and engaged whilst running an international company. This way she is a role model for her team and the thousands of people that she speaks to each year.

 

Avoid the energy speed bumps with regular snacks

For some of us, snacking is an essential part of keeping energy levels high, whilst for others, it doesn’t even rate a mention. Snacking can be great for keeping hunger pangs at bay, controlling weight, satisfying small appetites and providing important nutrients. However, in our current climate of upsizing, snacks can contribute significantly more kilojoules (calories) than are required. Larger portions have more kilojoules and more kilojoules can mean weight gain.

Your lifestyle and routine will probably dictate whether you are a three meal per day person or a ‘grazer.’ The term ‘grazing’ is so called because cows like to do the same thing. You may not like to think of yourself out in the field chomping down on grass but ‘grazing’ usually means snacking or having five to six smaller ‘meals’ spread out over the day. It doesn’t matter if you have three large meals or three smaller meals and three snacks each day. Weight maintenance is achieved when your food intake matches your expenditure (exercise), regardless of when you consume them.

Snacking can be a great way of keeping your blood sugar and energy levels stable but keep a check on what and how much you are actually eating over the day. It can be easy to exceed your daily energy requirements through regular snacking, so make sure that you don’t fill up on biscuits, cakes, lollies, chocolate and chips or whatever is handy from the vending machine. These types of foods are high in sugar, fat and salt and low in fibre and are certainly not good for your health.

Snacker, snacker, snacker

To be a healthy snacker, organisation is a key ingredient. Shopping regularly and having healthy snacks on hand makes it less likely that you will reach for fatty and sugary foods containing massive amounts of kilojoules. It will also save you money as snacks purchased from vending machines and convenience stores are often priced at a premium. Regardless of whether you are at work, at school or university or at home, planning and packing your food intake the night before is a strategy employed by many to ensure healthy snacks. The routine of packing a lunch bag for school works just as well when heading off to work although your containers and boxes may not be quite as colourful as they used to be!

A problem area for many people is the third quarter of the day, which kicks off just after lunch and finishes around one of the least energetic parts of the day at 3pm. This is often when your body sends you a signal to do something to ward off the desire to lie down on the desk or carpet. Snacks are often required to boost blood sugar levels but they can be a nutrition trap. It is so tempting to grab something quick and easy, none of which will give you the long-lasting energy that you need for the rest of the day.

Watch out for Snacccidents

When choosing snacks, the following guide may be useful when looking at their size and energy value to ensure they don’t totally eclipse your total daily food intake:

For Weight Loss Choose 420kJ/100calories at each snack

For Weight Maintenance Choose 840kJ/200calories at each snack

For Weight Gain Choose 1260kJ/300calories or more at each snack

 

Quick and easy snacks 

  • 1 slice of fruit or raisin toast with thinly spread jam
  • Wholegrain toast or crumpet with a light spread of peanut butter or vegemite
  • Fruit Smoothie
  • Wholegrain crackers with cheese
  • 1 punnet of strawberries
  • Piece of fruit such as an apple, banana or pear
  • Low fat regular sized coffee (latte, cappuccino, flat white)
  • 200g low fat yoghurt
  • 20 almonds, cashews or pistachios
  • 1 boiled egg
  • 100g tin tuna in brine or spring water
  • 1 small pack of tinned fruit in natural juice

What about you – do you try and avoid the energy speed bumps like Barb?

Get Behind It – Bowel Cancer Awareness Month

I have been a Bowel Cancer Australia Ambassador for a few years now and some of you will already know that this is a cause close to my heart. The whole month of June is dedicated to Bowel Cancer Awareness Month.

It’s close to my heart because on April 17th 2007, the world as I knew it fell apart. My Dad was unexpectedly diagnosed with bowel cancer. Within one week he underwent surgery to remove 40cm of his bowel and was told that there were traces in his lymph nodes also. Within two weeks he had started a 6-month course of chemotherapy.

Each year in Australia, 15, 253 Australians are diagnosed with bowel cancer and it’s the second leading cause of cancer deaths in Australia. This disease claims the lives of 84 people each week and I don’t want you or your loved ones to be one of those statistics.

For me, having a direct genetic link means that I need to be vigilant with check-ups including a colonoscopy every five years, not exactly what I would call a fun day out but knowing that it can save my life gets me there every time. Plus the preparation one has to do beforehand is very cleansing to say the least! I also love the chat with my fellow colonoscopers, the warm blanket, triangle sandwiches and a cup of tea at the end – but then I’m pretty easy to please.

If you are not currently requiring regular colonoscopies, a quicker and simpler way of checking is through a stool sample. Both women and men are advised to start screening for bowel cancer from 50 years of age but despite this, surveys in 2014 showed that less than half of the people who were sent the free kit actually used it. The perception that bowel cancer screening is messy and embarrassing, as well as a fear of receiving bad news are among the top reasons many put off screening for the disease. It might sound icky but the ickiness factor is really non-existent compared to the reality of enduring cancer and all that it brings.

A speaking colleague of mine Warwick Merry writes a weekly blog post and this week he made me laugh about a serious subject – it was all about bowel cancer. Or poo. Actually a bit of both. As a Dietitian this is something I talk about every five seconds so I am well used to the intricacies of this conversation but if you are not, hold onto your hat. Or pants – whichever is more appropriate. Here is Warwick’s take on it.

“Here is my theory. The first kit arrives when you turn 50. No one likes to be reminded they are getting older. A female friend of mine had her kit arrive on her actual 50th birthday. She was annoyed so put the kit in the cupboard – out of sight, out of mind.

People don’t like talking about poo. It is ok if you are travelling, as you can go on endlessly about the different toilets, plumbing set ups and gastro which meant you are not getting off the toilet for a few days. But people don’t want to talk about their own poo, whether they call it poo, poop, faeces or doody.

So you know who is the best person to encourage the poo conversation? A five year old!

They will play with it, bathe with it, run with it, show it to you, take pictures of it … you name it, they will do it.

So let me be serious for a second, if you are older than 50 or know someone that is, can I encourage you to Put Your Poo in the Post?

Get a test kit from Bowel Cancer Australia, go to the toilet, channel your inner 5 year old, poke your poo with a stick, and then put your poo in the post. You could very well save your own life.

You are too important to those around you to postpone this because you are too embarrassed, too busy (it takes less time than it takes to make a coffee) or too scared to poke your poo with a stick. 

At the very least you get to send your poo to someone. Haven’t you always wanted to Put Your Poo in the Post?”

For this month and of course beyond, the message is simple,  ‘Get Behind It’.  

So what can we do to reduce our risk of bowel cancer?

  • Be physically active as part of everyday life
  • Eat whole grains and naturally high fibre foods
  • Avoid weight gain and increases in waist circumference
  • Limit intake of processed meats and red meat
  • If you choose to drink alcohol, limit the amount
  • Quit smoking

Opera singer, Beverley Sills once suggested to “Be like a postage stamp, stick to one thing until you get there.” I often remind myself of these words because at times I find myself making the simple things complicated.  Don’t we all do just that with our health and well-being sometimes?

The one thing we all need to do is be aware and be proactive. Don’t throw that kit in the bin – it could indeed save your life.