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All this technical jargon can get a little confusi

All this technical jargon can get a little confusing. That's why we're here –to make healthy choices understandable and applicable to your everyday life. Today we're exploring the difference between GI and GL:
- GI reflects a carb's potential to increase blood sugar. This potential can be modified by other factors such as fibre or water content.
However, the glycemic index (GI) of a food can be misleading
- Glycemic load (GL) reflects the work the pancreas has to do to deal with a carbohydrate meal and factors in the serving size of the meal as well.
– GL is calculated by multiplying GI by the amount of carbohydrates it contains, meaning a food with a high GI can have a low GL, making GL a more accurate tool to use.

So, we know what's causing the menopause weight ga

So, we know what's causing the menopause weight gain, but what do we do about it? Watching what you eat and moving more only gets more important as you age, and experiencing the changes of menopause are no exception to this rule. That being said, check out the most effective approach to reversing weight gain after menopause below:

Increase your physical activity with:
- Aerobic exercise
- Resistance exercise or strength training
- Get Moving
- At least 30 minutes of activity per day, on most days of the week.
- Strength training

Reduce your total calorie intake by:
- Paying attention to the snack foods
- Eating less highly processed food
- Cutting out sugary snacks and substitute more fruits and vegetables

Note: There is no need to cut back too drastically

Want a fresh new salad idea that helps you out in

Want a fresh new salad idea that helps you out in the protein department as well? Check out Dr Leon's Cucumber and Chickpea Salad with Tahini Dressing!

You will need:
– Baby spinach leaves, washed and dried
– 1 tin of chickpeas (400g), drained and well rinsed.
– 1 cucumber washed, cut in half lengthwise, seeds removed by scraping centre with teaspoon
and thinly sliced.
– 1 small red onion, finely chopped.
– 1/3 cup chopped fresh mint; keep a few sprigs to garnish.

For the dressing:
– 1 cup skim-milk yoghurt
– 2 tablespoons tahini paste
– 2 tablespoons lime or lemon juice (bottled will do)
– Salt and fresh ground pepper

Place spinach in a bowl. Add chickpeas, cucumber, onion, and chopped mint.
Toss with dressing and scatter reserved mint leaves. Enjoy!

THE 3 HOUR RULE Resetting your day every three hou

THE 3 HOUR RULE
Resetting your day every three hours when it comes to food will allow you to eliminate the guilt you feel for eating something less healthy *and* make you less inclined to give up and throw the day away after one misstep. Just think of every three hours as a new opportunity to make filling, healthy choices when you eat.

We all love carbs, right? And it's pretty miserabl

We all love carbs, right? And it's pretty miserable going cold turkey and cutting them out altogether when trying to pursue a healthier lifestyle. So how can we minimise the impact of carbohydrates converting to sugar in our bodies?
With a few conscious swaps, it is possible:
1. Raw or wholegrain foods are better than processed (brown bread over white- the higher grain count makes it harder to extract sugar from).
2. Consuming things such as sourdough and apple cider vinegar (the acidity of these foods slows down rate of flow of sugar across cell membranes and decreases sugar in blood).
3. Choosing fresh fruit over cooked fruit (the heat damages cell wall so sugar flows into your body easier).

See? It IS possible to enjoy carbs without giving up on your health goals.

Zinc is an essential mineral for good health. It

Zinc is an essential mineral for good health. It metabolises nutrients, maintains your immune system and grows and repairs body tissue.

The downside to Zinc is that your body doesn’t hold onto it, so you need to eat enough every day to ensure you’re meeting your daily requirements. Have a look at the image above to see what foods can give you your Zinc fix!

Are you showing any of the symptoms listed below?

Are you showing any of the symptoms listed below?
– Dark urine
– Dizzyness
– Dry skin
– Rapid heartbeat
– Lack of energy
– Fainting
You're probably dehydrated. Make sure you're getting at least 2 litres a day (2L for women, 3L for men is optimal). You'll look and feel considerably better by increasing your water intake.

The hardest part about making a lifestyle change i

The hardest part about making a lifestyle change is maintenance day to day. It can take some time to see results, which is why people give up so often when they do not see a change immediately. That's why the 10% rule is an effective mind frame through which to approach your eating habits. Just 10% healthier each day will make a world of difference over time!

A reminder that as the holiday season arrives, it'

A reminder that as the holiday season arrives, it's okay to treat yourself and enjoy food, family and friends. Ensure you are never restricting yourself to the detriment of your happiness and overall wellbeing, and you will have the key to a balanced life.

Are you iron deficient? Have a look at the followi

Are you iron deficient? Have a look at the following symptoms and see if you have any of these:
– Unusual tiredness
– Pale skin
– Shortness of breath
– Headaches and dizziness
– Heart palpitations
– Dry and damaged skin
– Restless leg syndrome

To increase your iron, ensure you're including foods like these in your diet:
– red meat
– dark green, leafy vegetables, such as spinach and kale
– dried fruit, such as raisins and apricots
– peas, beans, and other pulses
– seafood
– iron-fortified foods
– seeds and nuts
– organ meat

To help boost your iron absorption, eating vitamin C will help your body absorb iron better. Try also to eat vitamin C-rich foods, such as fruits and vegetables.

In Module 3: Beyond Glycemic Index, Dr Leon explai

In Module 3: Beyond Glycemic Index, Dr Leon explains a handy way to minimise the impact of carbohydrates through his good/bad Carb Combos.

So, why is the Carb + Protein combo better? Because your body has a hierarchy of what is used first for energy –it will always use the carbs first, fats second and proteins last.

Eating carbs and fats at the same time means the fats will be used for storage - facilitating rapid fat gain. The opposite is true for carb protein. Adding protein is an excellent idea because it will decrease the rate of rise in blood sugar (which is what we want).

It's a tricky task ensuring you've had your 8 glas

It's a tricky task ensuring you've had your 8 glasses of water a day, so it's not surpise a lot of us could be dehydrated without even knowing it! However, we have a great hack to help you avoid falling short of you hydration needs: EATING YOUR WATER! Sounds, funny but there is a substantial quantity of water found in these fruit and veg which can help make up for the water you haven't had straight from your glass. Our favourites are cucmber, spinach and some juicy oranges!

Every year, many of us give into the temptation to

Every year, many of us give into the temptation to set a list of grand resolutions that will seemingly change our lives for the better, making us happier, healthier and fitter. However, as we know, these resolutions have very little staying power, as they are often vague and lack the day to day practicalities of how to get where you want to go.

This year, if you are setting resolutions, be sure to keep them SMART - specific, measurable, achievable and time bound. Having bite-sized goals will allow you to maintain your motivation and will build up into reaching a larger goal over time!

Happy New Year!

Eat the rainbow! Making sure your fridge is stocke

Eat the rainbow! Making sure your fridge is stocked with fresh fruits and veg is an easy way to ensure you're snacking on whole foods at all times. 🍓🍉🍑🥕🍏🥒🥦🥬

Looking to fire up those abs to start your day off

Looking to fire up those abs to start your day off strong? Here are our top 5 equipment free exercises (all you need is a yoga/fitness mat) to get you going 🔥🔥
1️⃣ Elbow plank with alternating knee taps (20 reps)
2️⃣ Pilates 100s (that's right, 100 reps 😉)
3️⃣ Bicycle crunches (10-20 reps)
4️⃣ Seated Russian twist (16-20 full rotations)
5️⃣ Mountain climbers (30 reps)
Not quite feeling the burn? Do 1-5 again!

We talked a lot about the Glycemic Index of fruit,

We talked a lot about the Glycemic Index of fruit, but what about vegetables? Here we outline the best Low GI vegetables which are oh-so-good for you (unfortunately, potatoes don't quite make the list). Get some green in your gut and fill up on plants!

Although Iceberg lettuce gives a satisfying crunch

Although Iceberg lettuce gives a satisfying crunch, it's not the most nutritious option when it comes to the foundation of your salads. Instead, try leafy greens such as spinach, kale and red leaf lettuce. While the calories and protein levels are relatively similar, what Iceberg lacks are the nourishing vitamins and minerals present in green leaf lettuce variations. Iceberg is certainly not bad for you, but the extra iron, folate, Vitamin K & A present in its softer, leafier counterparts mean it's worth a swap at least some of the time.

Module 3: Beyond Glycemic Index Looking for a hac

Module 3: Beyond Glycemic Index

Looking for a hack? While it might sound like an old wive's tale, there is scientific proof to suggest there are benefits to adding apple cider vinegar or lemon to your water before a meal. This is because the acid slows the rate of the flow of sugar across cell membranes, so it decreases the increase in sugar in your blood, making you less hungry when it is time to eat.

Looking for that perfect side for your festive mea

Looking for that perfect side for your festive meal?

Dr Leon's Roasted Vegetable Salad will be the hearty, tasty side perfect for lunch or dinner.

To make, you will need:
– 1 red pepper, seeded and cut into chunks
– 2 medium zucchini, cut into chunks
– 2 medium carrots, peeled and sliced
– 1 medium eggplant, cut into chunks
– 1 punnet cherry tomatoes
– ½ cup basil leaves, torn
– ¼ cup olive oil
– ¼ cup lemon juice
– Salt and pepper
– Oil spray

Method:
1. Preheat oven to 200°C.
2. Place all vegetables except tomatoes into large roasting pan. 3. Spray with oil and season with
salt and pepper.
4. Roast in oven for 45 minutes or until vegetables are just soft.
5. Allow to cool and add tomatoes.
6. Whisk together oil and lemon juice and dress salad. Top salad with basil leaves to serve.

Enjoy!
Serves 4

Cycling is a popular form of exercise as it is a t

Cycling is a popular form of exercise as it is a time efficient way to combine regular workouts with your everyday routine.

Some of the other benefits include:
🚲 Low impact (and you can decide the intensity)
🚲 A good muscle workout
🚲 Good for strength and stamina - increasing aerobic fitness
🚲 Easy - It's just like riding a bike! 😉
🚲 Decreased stress levels
🚲 Improved joint mobility
🚲 Decreased body fat levels

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