Reflexion Health and Fitness

Because diet culture and the “wellness industry” is allowed to say whatever they want with little regulation, we have reached a point where educated and intelligent people now truly believe a toasted cheese sandwich is unhealthy.

I am constantly surprising my clients when I explain that a toasted cheese sandwich can be a perfectly nutritious meal.

In fact, if all you ate for an entire day was toasted cheese sandwiches (using white bread), you’d get most of your nutrition, only being low in Vitamin C and a little low Vitamin B6, Magnesium and Iron. Make the sandwich with grainy bread and then you’re only low in Vitamin C and Vitamin B6. Throw in half an orange and you have your vitamin C needs for the day… Just saying...

Zoe .dietitian.lovewhatyoueat
Jodie .arnot.counselling

Text in image

You don't need fancy "superfood"
ingredients to eat well

A toasted cheese sandwich is perfectly nutritious

Remember once upon a time when there was only one diet and it involved counted calories? Pepperidge Farms remembers, and wants you to have a cookie as long as you count it. If you want to lose weight, all you have to do is burn more calories than you take in. Simple, right?

Don’t look at me in that tone of voice, I’m already looking at me in that tone of voice.

Today’s Moment of Science… how can counting calories work if we’re utter s**t at it?

Have you tried counting calories strictly and your attempt to lose a few pounds still didn’t work? You’re not alone. People consistently under-report their food intake.

We’re all pretty bad at caloric monitoring, even people with degrees in nutrition science. One current tool we have to measure caloric intake is doubly labeled water, a solution with specific ratios of isotopes that allows for measurement of caloric intake via urinary markers. In a study comparing the reported intake of dietitians and non-dietitians to their actual intake, on average non-dietitians under-reported by 429 calories per day. Registered dietitians under-reported as well, but by 223 calories per day.

If the professionals can’t do it, is there hope for the rest of us?

Apparently. In long term monitoring according to the National Weight Control Registry, counting calories is a strategy employed by 43% of people who have lost and kept off a significant amount of weight for over five years.

Though accuracy is key for this method to succeed, accuracy can take an inordinate amount of work. The best tool for this is a kitchen scale, weighing practically every bite. To be fair, it’s one of a handful of ways to get a true measure of what you’re eating. To also be fair, the borderline obsessive nature of weighing out food in this manner can imitate or lead to disordered eating patterns.

Is one diet more likely to help you succeed at maintaining a healthy body fat percentage than others? Yes: the one that you like enough to keep doing. People have pet theories for why their diet- keto, intermittent fasting, paleo, whatever the hell Joe Rogan is doing this week- is super fu***ng healthy. What’s most likely is that these eating patterns help people maintain the caloric intake they’re aiming for in a way that doesn’t make them hate their life.

So yeah, calorie counting can work. But so can every diet. As I know from many years of struggling, every diet can also fail if it doesn’t fit your life. If you’re trying to lose weight- but more importantly, get healthier- skip the guesswork. Go to your doctor and get a referral to a registered dietitian, and talk about what changes will work for you and your health.

If all else fails, eat the rich.

This has been your daily Moment of Science, with a friendly reminder that saying “move more, eat less” is about as helpful as yelling at a drowning person to “swim more, sink less.” Also, you look fu***ng cute today, and everyday.

To support my attempts to fact check the internet and get access to my highly goddamn caloric cheesecake recipe, head to patreon.com/scibabe

image source: delish.com

Welcoming back our popular Active Communites classes this week with an eager bunch happy to get back together for a chat....and a bit of exercise.

DanceFit Online
Wednesday 6pm 🙌
So, yeah. Every Wednesday.
Visit the website to get involved.

Online class timetable
Bodyweight(HIIT): Mon/Wed/Fri 6:30am
BollyX dance fitness: Mon 6pm
DanceFit: Wed 6pm
Delivered via Zoom meetings. Info and booking at our website: www.reflexionfitness.com.au

Enjoy the extra day of you're weekend on Monday.
We're having some time out too.
Classes will be back online on Wednesday.

Friday morning and we're successfully through another week of online classes.
Here's next week's HIIT Online session all ready to go on Monday morning.
Oh.....and a point that was brought up earlier this week:
Burpees are better than Mountain Climbers....
Sounds right to you?

If it's looking too cold, wet, and dark for an outdoor session in the morning, drop into our bodyweight HIIT class at 6:30am from the comfort of your own home.
Live online via Zoom.
Full details on our website if you want to join in.

If you've been following us for a while, you may have noticed that we had been pretty big on sharing group photos after classes.
We haven't had one of those pics to share for a while, with all the changes lately, so we thought we'd give it another go after another successful online class.
Great to still be able to catch up and stay in touch with everyone.

Next HIIT Online bodyweight workout is on tomorrow morning at 6:30am. (Monday)
Visit our website to book in. Zoom link will be emailed this evening once you have booked in.

reflexion health and fitness – reflexion website Home Welcome to the online home of reflexion health and fitness! Take a look around and you’ll discover the variety of services that we have to offer. Using the timetable link, you will be able to see, or book into, our schedule of classes.

DanceFit Online
Wednesday 6pm
🙌 That's today!......unless you're reading this tomorrow.....or another day🤔
But, yeah. Every Wednesday.
Visit the website to get involved.