Is it better to run a few times a week or to walk every day? Can you get away with the occasional chocolate binge or is moderation the key? Jessica Montague investigates.
Choosing what’s most healthy can be like doing a multiple-choice exam: several answers are correct but one is just that little bit more “correct” than the other. Here, we compare a handful of healthy options to find out which is better...
1 Eating a couple of pieces of chocolate every day or a whole block in one sitting, once a month?
“Definitely eating a couple of squares a day,” says dietitian Dr Joanna McMillan Price. “Binge eating is never a good idea and usually happens after trying to deny yourself a favourite food for a long time.” By satisfying your sweet tooth with a small amount of chocolate every day, you significantly lower the chances of having a blowout and consuming thousands of extra kilojoules in one hit. “Being able to stop at a couple of squares shows that you can enjoy treat foods, but in an appropriate portion.”
2 Having one alcoholic drink every evening or a big night out once a fortnight?
This one should be a no-brainer, says Dr McMillan Price. “The research clearly shows that binge drinking is far more damaging to your health than regular, small consumption of alcohol.” Her advice? Take a hint from the French and drink less – but better. “Consuming one-to-two drinks per day [maximum] has been shown to reduce your risk of developing heart disease, but drink any higher and the risk starts to rise,” adds Dr McMillan Price.
3 Drinking a glass of diet soft drink that is low in kilojoules but has artificial sweeteners, or having a glass of fruit juice which contains more kilojoules but is derived from real fruit?
“Go with the fruit juice,” says Dr McMillan Price. “Yes it may have more kilojoules, but if you take these into account and don’t indulge too often (no more than one glass a day), then it can be part of a healthy diet.” On the other hand, diet soft drinks offer nothing nutritionally and contain chemicals which you don’t want floating around in your system.
4 Eating a few slices of good-quality grainy bread every day or highly processed white bread on occasion?
Grainy bread is praised for a reason, says dietitian Emilie Isles. “The high-fibre content and nutrients make it a much better option and ideal for daily consumption. Plus, the low-GI content will assist in keeping you fuller for longer and reduce the amount of unplanned snacking that may have otherwise occurred.” Just remember to keep your portions moderate and be mindful of balancing it with rice, pasta and other carbohydrates.
5 Hitting the gym on an empty stomach or eating before exercise?
“Unless you’re an athlete wanting to gain specific performance benefits from a workout, exercising on an empty stomach can actually be beneficial,” says Isles. “Evidence suggests it may help the body adapt more rapidly to different training techniques – for example, if you’re just starting a new program at the gym.” If you’re an early-morning gym-goer, Isles stresses there’s no reason to feel guilty about eating breakfast afterwards. While for those who exercise later in the day, she recommends including low-GI carbohydrates in your lunch to quell any afternoon cravings before your workout.
6 Detoxing for one month of the year or doing one detox day a week (for example, a juice cleanse)?
“Neither,” says Isles. “I don’t encourage detox plans at all because the liver actually works continuously to detoxify your body.” She says you’re much better off improving everyday eating habits to boost liver function instead of paying for expensive, gimmicky plans or following highly restrictive – and often unsustainable – diets. To ensure a natural detox, Isles recommends keeping your diet relatively low in fat, consuming five serves of vegetables and two serves of fruit per day and keeping alcohol to a minimum.
7 Doing 30 minutes of light exercise every day or three high-intensity cardio workouts a week?
Exercise physiologist Joanne Turner says you are better off enjoying moderate exercise every day rather than sweating bucketloads in the gym a few times a week. “Research shows the majority of your health benefits come from regular, moderate exercise and it’s really only extra cardiovascular health you get from high-intensity workouts.” Turner likens it to food habits: “It’s just like eating three huge meals a week and nothing else, versus eating properly every single day. An all-or-nothing attitude isn’t necessarily healthy.”
8 Doing loads of high-repetition strength training with light weights or low repetitions with heavier weights?
Unless you’re a guy looking to bulk up his biceps or a professional sportswoman trying to build explosive muscle power, you’re better off sticking to high-repetition strength training with lighter weights. “This is the best method for women who want to tone up their frame because it trains the endurance and strength of the muscle without adding that dreaded bulk,” says Turner. And how’s this for a bonus side effect: if you keep the rest periods short in-between sets, you’ll gear your body towards respective weight loss.
9 Having one hour less sleep every evening or enjoying the occasional all-nighter?
“One hour less per night would most likely be better,” says exercise physiologist Andrew Schwartz. “The body heals at night, that’s why we sleep. Without getting too technical, this is when the tissue-building hormones tend to do their best work. One hour less sleep per night would not hinder this process as much as an all-nighter would, which causes stress hormones to be released in the body.”
10 Running barefoot, wearing barefoot-simulated shoes or regular trainers?
Somewhere in-between, say the experts. “In a perfect world, running barefoot on grass would be best because it’s returning to our ancestral roots,” says Peter Brett, Blackmores Sydney Running Festival coach. “However, since we often need to run on hard surfaces – in urban areas, for example – trainers with cushioning are ideal. If you want the best of both worlds, combine running in lightweight trainers with a seamless upper (which allow the foot to flex) plus incorporate two 20-minute barefoot-runs on grass areas each week.”
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