BODY – Part One


‘The Healthier You Are The Better You Will Perform.’

- Brendon Patrick, TOTEM FITNESS

We’ve strayed off the path of health in the past few decades in terms of our modern diet. It’s time to get back in touch with wholefoods and foods that allow our bodies to thrive and remain nourished. Through healthy and wholefoods, there is no better gift you can give to a loved one than wholesome and nourishing meals.

Fitness most likely wasn’t even an afterthought for our grandparents growing up; it was just a healthy by-product of the lifestyle they lived and a six-pack probably wasn’t high on the agenda. There were no fast food outlets nearby, Xboxes weren’t even conceived at that stage and, if they wanted to get anywhere, the chances were they’d have to walk or ride.

The Unhealthy Effects of Convenience Food

Fast forward to our modern suburban and city life, things are vastly different. Amongst the hustle and bustle of city life, everything is moving at a much faster rate and convenience eating has become somewhat of a way of life.

However practical it all may seem, the impact it’s having on your health has snuck in beneath the radar to the detriment of our families and loved ones health.

Issues such as obesity, diabetes and numerous other health related illnesses have largely come about because of poor nutrition and what we’re putting in our mouths. We need to reverse this trend and start making our healthy eating a priority again if we’re ever want to pursue the path to endless health.  

A Return to Healthy Eating Habits

In hindsight, our grandparent’s yesteryear perhaps best defines this path back to optimal eating habits. Close to fifty plus years ago, food was produced as mostly organic and preservative free. And, because they lacked modern conveniences, they were inherently healthier than the average Australian is today!

To return  to a healthier systems of living, Totem Fitness recommends approach health and fitness holistically in order to build strong foundations in which we can grow healthily on.

By focussing on creating healthy eating habits, you can support a lifestyle that delivers you more energy, weight loss and a better mood among countless other healthy benefits.

A Healthy Rule of Thumb

Using our beloved grandparents as the focal point, let’s discuss why we should adopt the five following eating habits that were common back in a time before MacDonald’s and KFC in our search for a healthier and stress free lifestyle.

Always Start your day with breakfast: People who eat breakfast are at a lower risk of suffering from health related diseases such as diabetes and heart disease because they consume more vitamins, minerals and fibre to carry them throughout the day.

In addition to this, people that never skip breakfast have better cognitive function and memory throughout the day and experience higher average levels of weight loss when compared to breakfast skippers because eating a healthy breakfast helps them stay fuller for longer.

For more energy throughout the day, start your morning off with the right fuel that will keep your blood sugar level and prevent you from snacking as often.

Limit Fast foods and Take-away: This one should go without saying. Take-away foods are typically high in unhealthy fats and sugars while offering very low levels of vitamins, minerals and fibre.

Eating too much take-away food puts the consumer at an increased risk of cardiovascular disease, diabetes, obesity and cancer.

So, the next time you’re feeling a bit peckish, bypass the golden arches and grab a piece of fruit at grandma and grand dads instead.


Exercise portion control: This could also read ‘eat in moderation’.

Portion control is the best guideline that will enable us to eat in moderation and prevent us from overeating at the dinner table.

Portion control isn’t that hard to abide by but here is a simple rule of thumb to make the weight loss process a lot easier.

1.       Fill up the biggest portion of your meal with green vegetables. They fill you up faster, provide you with more fibre and help cut calories from your meal.

2.        Have a glass of water with each meal. Not only will it hydrate you but it will also lower feelings of hunger.

3.       Tune out when you eat. People who eat without the distraction of the TV or smart phones tend to consume less at meal time.

4.       Chew your food slowly. Taking your time to eat increases your meal time enjoyment and helps decrease your portion sizes.

5.       Never eat directly from the packet. Studies have found that people consume up to 50% more when eating directly from the packet.

Plan your meals: A failure to plan is a plan to fail. This statement couldn’t be truer when applied to eating. Back at my grandparent’s house, breakfast, lunch and dinner were all served at the dinner table at roughly the same time each day.

When we went out for long day trips, we always brought food with us.

This enabled two things; one it saved money and two, we were always prepared at meal time and that prevented us from any impulsive food purchases.

Impulsive food purchases generally turn into poor food choices as they often result in the unhealthiest choices.

Always pack your lunch when you go out and carry healthy snacks with you.


Enjoy the occasional treat: At the end of a long week, it’s more than okay to reward yourself with a treat, just do so in moderation.

Eating a treat on the occasion won’t harm you or your health if it’s enjoyed in a controlled manner and, using treats as a reward provides added encouragement to eat treats less often.

Eating treats as a reward also makes them taste better and won’t hurt the waistline.

Healthy eating doesn’t have to be hard, boring or inconvenient and can easily be provided in a time efficient manner and now you don’t have to ask your grandparent’s how!

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