Category Archives for "Diet"

How far would you run for your favourite food?

YOU might rethink that chocolate bar or can of softdrink if a new push to display the amount of exercise needed to work off food and drink on labels is successful.

Cancer Council Queensland have voiced their support for the idea which was first suggested in the British Medical Journal and so has fitness experts Sharny and Julius Kieser.

"I like the idea," Julius said.

"It's similar to cigarette packets showing the damage of smoking.

"People often don't realise how much effort it is to burn something off."

Julius said the labels could be particularly helpful in shining a light on foods that are labelled as healthy but aren't really.

"I think it should be on everything because some healthy foods are actually pretend healthy or healthy junk.

"It'd be a good basis for comparison on foods."

Julius was sceptical though on whether it would actually result in people making healthy choices.

"I think people who see that the chocolate bar they want will take 5km they might choose something else but it'd be if they were going to have a Boost Bar that took 5km they might instead choose a Kit Kat that takes 3km. I don't think they'll say I'll go get a cabbage. That'd be ideal but I don't think that'll happen."

  • One slice of pepperoni pizza - 272 burpees
  • 50g chocolate bar - 27-minute run
  • One M&M - walk the length of a footy field
  • McDonald's cheeseburger - 26-minute run
  • Meat pie - 53-minute run
  • Can of Coke - 20-minute run
  • Glass of white wine - 28-minute swim
  • Pint of beer - 1-hour 4-minute walk



What you're saying on Facebook:

Ash Man Nuske: "In the end, our bodies use a lot of calories merely to function just at rest. This paints the picture that you will need to do this amount of exercise to not get fat if you eat the product. It doesn't take into account the daily intake just to function at rest. It will only breed obsession and an unhealthy relationship with food."

Laura-Lee Stutt:" This made me chuckle. No more pizza for me, 27 burpees kill me

its a good idea though, would work for me!"

Lewis Beckman: "It'd be so impossibly inaccurate, that you may as well tell people to educate themselves about nutrition."

Overtha Hill: "Clever idea but realistically just like cigarettes, it won't alter all peoples consumption behaviours if they aren't willing to make things better."

Eleah Jude Cregan: "I don't know.... But that Mc Donald's I had today was totally worth it."

Dan Sullivan: "People who have never done a burpee will not equate the effort of a burpee to calories."

Karen Campbell: "Awesome idea!"

Hsat Ttocallev: "Hell yes. Would make me think twice."

All you need is a baking tray and 6 minutes

They're commonly used to bake biscuits, but the humble baking tray can actually help you lose weight.

Personal trainers and husband and wife duo Sharny and Julius Kieser have shared a video of a six-minute full-body workout - using two baking trays in place of gym equipment.

Mrs Kieser told Daily Mail Australia if the workout was done everyday it would only a few weeks to start seeing results.

Ab slider: Persona trainers Sharny and Julius Kieser have released a video that shows you how to do a full-body workout using two baking trays

Mountain climbers: The trays are placed under the hands or feet allowing you to slide across the carpet

Lateral slider: The workout shows a series of six exercises, including hamstring sliders, that are performed for one minute each

'You would start seeing results in a few weeks in terms of fitness,' she said.

'By eight weeks time you would have a major difference in body tone.'

And when it comes to working out at home, baking trays are just the beginning.

Hamstring slider: Mrs Kieser said anyone who did the workout everyday would notice a change in their fitness levels after two weeks

Working up a sweat: After eight weeks of doing the workout daily you would see a change in your body tone

Muscle mass: But Sharny says that when working out at home, baking trays are just the beginning

Bath towels, pillows, tins of spaghetti and drink bottles can all be used as workout equipment, saving you time and money on expensive gym memberships or weights.

The baking tray video showed Mr Kieser perform ab sliders, lateral sliders, knee tucks, mountain climbers, hamstring sliders and sliding lunges by placing his hands and feet in the trays and sliding across the carpet.

Each exercise is performed for one minute each.

Fitness duo: Mr and Mrs Kieser share workout videos and fitness tips online and have a number of books

Home workout: Use pillows or towels for an uneven squat (left), or a mop bucket for a bicep curl (right)

The video of the simple workout has since gone viral, with more than 46,000 views since it was uploaded on Monday.

'We have to try these when we are to broke to afford gym membership,' one person wrote.

Others voiced their concerns that a baking tray would scratch their tiles or wooden floors - but Mrs Kieser had a solution.

'People who don’t have carpet, who have wooden floors and tiles, you can use socks on your hands and feet to do the same sort of movements,' she said.

'You could even use hand mops and clean the floor at the same time.'

A common exercise performed at the gym is tossing a medicine ball from side to side.

Mrs Kieser said you could perform this exercise at home using a pillow.

'It's not about the weight ... but about the way you do the movement,' she said.

Body weight training: You can perform a pull up by hanging underneath the table

Training together: 'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said

Towels or pillows piled on the floor can be used to perform an uneven squat that allows you to activate your core and leg muscles.

Another trick is to use tins of spaghetti or bottles of water as hand weights or to lay under the table and perform pull up.

'You don't need expensive gym equipment, you don't need a gym,' Mrs Kieser said.

Multi-tasking: Mrs Kieser is known for her fit approach to pregnancy and was pictured exercising while breastfeeding her two-week-old son

Transformation: The Queensland resident is a mother-of-six who previously gained 30 kilograms during pregnancy (left) before taking a fit approach to pregnancy (right)

Mrs Kieser, who is a 35-year-old mother-of-six, is known for her fit approach to pregnancy.

The Queensland resident has previously gained 30 kilograms during pregnancy, and plagued with severe morning sickness and post natal depression, vowed to make a change.

Through what she calls a 'fit pregnancy' - exercising regulalrly and eating well - Mrs Kieser said she had no morning sickness or post natal depression.

Fitmum Sharny and her Pregfit Labor

She says that anyone can have a pain-free, 15 minute labour. And that’s bloody unhelpful.


Seriously, what have we been thinking?

Silly, lazy women.

There we are, pushing and swearing and screaming our way through childbirth like it’s some sort of, I don’t know, labour, when we could have been smiling through a 15-minute ‘pain-free’ delivery.

Fifteen minutes.

In fact, if only I had listened to certain “experts”, I may never have known just how indescribably excruciating it is to push a tiny human out of your far, far tinier vagina. I would have tensed something, flexed something, stretched out an elegant, toned leg and Pop- we’re done here.

How? If I’d have done more exercise when I was pregnant.

This past week it seems exercise is being floated as a cure-all when it comes to those difficult parts of pregnancy and childbirth that women have lived and died by for centuries.

Michelle Bridges says her fitness has handed her a pregnancy at 44 without the need for all the pesky fertility treatment that she might have otherwise have had to explore.

It’s wonderful for Michelle, of course, but an irritating comment for millions who have struggled with infertility. Those women might well hear in that reasoning an insinuation that they weren’t sacrificing hard enough to get pregnant, that they’ve been sitting on their over-sized bums scarfing party pies when they could have solved all their problems with a few more sit-ups. That is rarely the case.

And now there’s another thing exercise can do for us – take away the pain of childbirth. Last July, ‘fitmum’ Sharny Kieser went into labour and gave birth to her fifth child in a birthing pool. The whole process took 15 minutes.

I have spoken to Sharny about her in-your-face views on motherhood and fitness in the past. Hers is a take-no-prisoners transformation story. She was, in her opinion, overweight and unhappy and now, through eye-watering self-discipline and a business model that revolves around her and her husband Julius’s impressive physiques, she is now pregnant with her SIXTH child, and peddling a book about how to have a FIT PREGNANCY, not a FAT PREGNANCY. In Sharny’s eyes, there is no reason why we can’t all do what she has done.

Sharny is a shining example of healthy living. She has made fitness her business, but that comes with a side of judgement. And when that judgement is around birth and babies, it’s dangerous, dangerous territory.

Because when it comes to how women give birth, we already see judgement in all corners.

Didn’t take any drugs? You’re smug.

Opted for the epidural? You’re selfish, and drugging your baby.

Had a C-section? Well, you didn’t REALLY give birth, did you?

Did it in a birthing pool with the midwife? You risk-taking hippie, you.

But one thing that is generally not in dispute when it comes to the discussion of childbirth is this: It hurts. It hurts like hell.

And yes, there is a way to have a (relatively) pain-free birth: The administration of DRUGS, early and often. But drugs aside, it’s unlikely that pain is what’s going to be missing from your experience of giving birth.

Obstetrician, gynaecologist and fertility specialist Dr Joseph Sgroi, says that it’s undeniable that being fit and healthy and having a BMI that’s well within a healthy range is going to impact positively on labour.

“It’s a bit like running a marathon, you want to be as fit as you possibly can because you need to have good stamina to get through the labour itself, and the pushing. If you’re fatigued it’s a lot harder to achieve. In my experience, women who are extremely fit do very well in labour.”

BUT, he says, that is not necessarily related to pain, and how much your labour will hurt.

“Certain women will experience pain at different thresholds… There are some mechanics at play, for some women no matter how fit and healthy you are, a natural birth might not be possible. Different women have different pain thresholds.

“I’m wary of health gurus overstating something that might let a woman feel let down afterwards, and that will be detrimental to her psychological state.”

In other words, being fit and healthy is very important for pregnant women, but it’s a false promise to suggest it will somehow magically score you a quick, painless labour.

Women who have not yet given birth (and many who have) are afraid of that. As well they should be. There’s pain, and bleeding, and danger. And before modern obstetric medicine, many, many women and babies died doing it.

Which makes pregnant women a vulnerable market for people selling The New Birth Solution. They will grasp on to the idea that there is a way of delivering a child that is safe, and doesn’t hurt like hell.

They will throw money at that promise, hand over fist.

Hypnobirthing, or Calm Birthing, is another technique that also promises a “pain-free” labour. And its teachings, which many women have found very helpful, revolve in large part about reframing how you see the pain of labour in your mind.

Rather than something terrifying to fight, Calm Birth ideology goes, see the pain as the inevitable, purposeful steps to getting your ultimate prize – your baby.

Hats off to you if you can keep that positive thinking going for one, two, 24, 36 hours.

The average calm-birth class program in Sydney costs around $500.

Again, promising frightened women a less painful birth is big business.

When I gave birth to my first child, I went to the average pre-natal classes with all the other scared people. Overwhelmingly, the question that most asked most often and earliest was “But how much does it hurt, really?”

The midwife tried to avoid the word PAIN, replacing it with its bullshit cousin DISCOMFORT, but, I’m telling you, there was nothing DISCOMFORTABLE about the pain I found myself in, several weeks later, in the middle of an early, high-speed delivery.

All the pre-natal yoga and perineal massage in the world can’t take away from the fact that labour hurts an incredible amount. It hurts so much that you temporarily, you lose your mind. And it hurts so much that when it’s over, you have no idea how you just lived through that.

But really, if the pain is the only thing that sucks about your birthing experience, then you’re doing okay. You’re lucky. If you get a baby in your arms and a couple of stitches and some war stories to tell at mothers’ group, you’re doing just fine.

Because for so many women, and for so many babies, things get a lot more complicated than that, with much higher stakes.

Not getting the labour you planned for is not the worst thing that can happen.

Telling pregnant women that they can achieve a pain-free birth plays to their fear of pain and their fear of failure.

And if a woman is safe, with a healthy child in her arms, failure is something they should never be feeling.

However long their labour lasted. And however much it hurt. Mums need to remember this: You have not failed. You are brave. And no one is having a pain-free birth. Ever.

Do you think people like Sharny are exploiting a woman’s need to “control” the birth experience.

* Dr Sgroi is a representative of The Royal Australian and New Zealand College of Obstetricians and Gynaecologists.

Dinner with Sharny and Julius

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I took my kids to Fit Mum's place for dinner and this is what happened

Feeding my children nutritious food is important to me, but I’m also human and when my day goes pear-shaped I’ve often resorted to meals of drive-thru variety. My week generally starts great and is full of home-baked and healthy treats, but somewhere about Wednesday the wheels start to fall off and we fall into some unhealthy habits.

I recently saw Sharny Kieser, aka Fit Mum, at a presentation on healthy lunchbox ideas at my daughter’s kindy. The food she presented on the night tasted great and I felt inspired, but peanut butter made from sunflower seeds? Fried rice made from cauliflower? I wasn’t quite sure my kids would feel the same, so like any nosy journalist would, I invited us all over to her house for dinner to see if her ‘Healthy Junk’ would get a thumbs up or thumbs down from the harshest of culinary critics, my son Jamie, 5 and daughter Jessica, 3.

I’ll admit my children aren’t ‘bad eaters’, but we have our challenges. Jamie is the ultimate carnivore and will eat a plate of baby octopus, but gag if presented with a banana. My dainty salad eating daughter is easily distracted at mealtimes and will be ravenous at bedtime because she’s ‘forgotten’ to eat all day.

I briefed my children by simply saying we were going to a friend’s house for dinner. The moment of truth arrived and we’re greeted by Sharny and her husband Julius’ three youngest children, all aged under four. Enthusiasm is an understatement. Feed a child all the organic, grain-free fodder you like, but dinnertime with a toddler, let alone three, is never easy. I silently applaud them for getting through dinner prep without a wine glass in sight.

I follow the amazing smell to the kitchen where a feast is being prepared. Their kitchen is big and there’s a lot going on. Granted, it’s not every day you feed three adults and five children, but the prep work that’s going on makes me worry I little I couldn’t pull off something like this in my own home.

That is until I see the fried rice.

Sharny’s version has all the usual ingredients in there; egg, shallots, ham. Except in this instance the rice is replace with processed cauliflower. Julius throws three big chunks in their Thermomix and in less than five seconds we’ve got ‘rice’, he tells me a food processor will produce the same result.

Jamie approached the bowl apprehensively, took a reluctant bite and refused anymore. Jessica flat out refused. Okay, healthy fried rice wasn’t a winner, but I’m prepared to try this again at home because it ticks all of my boxes; fast, healthy and delicious!

Course two is pizza, a regular in our house. We usually make our own, and I like to think it’s pretty healthy anyway, but Sharny has upped the stakes by replacing the carb-laden base with a thinly filleted chicken breast. It’s smeared with tomato paste and topped with mushrooms, ham, fresh pineapple and cheese. Success! While Jamie was at first put off by the large basil leaves on top, both of them ate almost all of what they were served.

Next was dessert. Unfortunately the habit of a little something sweet after dinner is well-entrenched in my children. This is certainly an area I need some help in. I think we all cheered when Sharny told us that chocolate ice cream and handmade chocolates would be on the menu. We pull out the Thermomix again to help us turn frozen bananas and an egg white into ice cream. I’m blown away at how much it looks like deliciously creamy vanilla ice cream, it tastes great too! Making chocolate ice cream is as simple as adding some raw cacao powder. It looks like the real deal and the kids run to the table to eat. A few spoonfuls in though and my sweet-toothed children have had enough. The same happens with the hand-made chocolates. On the other hand, Sharny’s children, who have rarely been exposed to refined sugars, devour theirs and desperately seek out more.

I understand that our tastebuds grow accustomed to eating less sweet foods, but it’s actually quite confronting to see how my children at such a young age have already become affected by sugar. We’ve been making the frozen banana ice cream, sans cacao, at home in the blender for the past week now with much success.

So aside from the fact that my children eat too much sugar, what have I learned? Not all foods on the menu on the night were a success with my kids, but that doesn’t mean I won’t try them again. Raising a healthy family is a lifetime journey, not something that can be conquered at a dinner party or in a 12 week challenge, as long as we’re all on the same path I’m sure we’ll end up at the same destination.