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SWAP IT - Make healthier choices

You may have seen the new government initiative called ‘Swap It’, designed to encourage people to swap what they’re doing now for more healthier choices. Being in the fitness industry, we fully support this concept for people to make healthier choices in their lives.

Health professionals will tell you that an increase in your waistline increases your risk of some cancers, type 2 diabetes and heart disease. Statistics show our waistlines are increasing. In 2007-08, the proportion of Australian adults who were overweight or obese had grown to 61%, up from 56% in 1995.

There are some simple everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love. The great thing is, you don’t have to stop it, just swap it. Swap inside for outside, or a big meal for a small meal - these basic changes can make all the difference. Plus, the best thing is, you can make them as you go about your everyday life — at work, at home or even while out shopping. We’ve included some great swap tips below.

Swap big for small – use a smaller plate for meals , don’t overcrowd you’re plate, think twice before having seconds, eat slowly and share a dessert rather than having one all to yourself.

Swap all the time for sometimes – swap fried for fresh, swap fizzy for water, swap take out for healthier homemade options, you’d be surprised how great they taste!

Swap sitting for moving – walk to deliver a message rather than email, take the bike for short trips rather than the car, park further away and enjoy the short walk, get off the bus one stop earlier

Swap watching for playing – get out and play sport rather than watching it, meet friends for a walk rather than a meal, swap a family movie for bowling Here are some healthy eating tips that not only taste great but are good for your waistline:

  • Swap greasy store bought pizza with making your own home made pizza on pita breads. Think outside the square and you will be surprised how delicious they are
  • Swap creamy ice cream with Skinny girl low cal ice cream, its delicious!
  • Swap fatty fries with sweet potato fries
  • Swap cheddar cheese for low fat white cheeses such as Fetta in salads
  • Swap creamy salad dressing with lemon, lime, balsamic vinegar or Extra virgin olive oil
  • Swap white bread for mountain bread
It’s all the little things that add up to make a difference.  If you’re concerned about your personal health or waist measurement, please talk to your health practitioner. Swap it!
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