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Embracing Carbohydrates
May 29, 2024
Why Keto Might Not Be the Right Fit for Everyone
In the ever-evolving landscape of diet trends, one approach has gained substantial traction: the ketogenic diet, or keto for short. It's hailed for its potential to induce rapid weight loss and improve certain health markers. However, amidst the hype for high-fat, low-carb eating, the role of carbohydrates often gets sidelined. Let's delve into why carbohydrates are essential for a balanced diet and why an elimination diet like keto may not be suitable for everyone.
The role of Carbohydrates: Fuel for the Body and Brain
Carbohydrates are often misunderstood and unfairly demonized in some diet circles. Yet, they serve as the body's primary energy source, fuelling everything from basic bodily functions to high-intensity workouts. Glucose, derived from carbohydrates, powers our brain, muscles, and vital organs. Without an adequate intake of carbohydrates, our energy levels can plummet, leading to fatigue, brain fog, and compromised physical performance.
Moreover, carbohydrates come in various forms, each offering unique benefits. Whole grains, fruits, vegetables, and legumes are rich in fibre, vitamins and minerals. Fibre, in particular, supports digestive health, regulates blood sugar levels, and promotes satiety, aiding in weight management and reducing the risk of chronic diseases like heart disease and type 2 diabetes.
Why Keto Might Not Be the Answer for Everyone
While the ketogenic diet has garnered praise for its effectiveness in weight loss and certain health conditions like epilepsy, it's not a one-size-fits-all solution. Here are some reasons why the keto diet might not be suitable for everyone:
- Nutritional Imbalance: Keto severely restricts carbohydrate intake while promoting high fat consumption. This can lead to an imbalance in macronutrients, potentially depriving the body of essential vitamins, minerals, and antioxidants found abundantly in carbohydrate-rich foods.
- Difficulty Sustaining: The restrictive nature of the keto diet makes it challenging for many individuals to adhere to long-term. Social situations, dining out, and even family meals can become sources of stress and temptation, leading to feelings of deprivation and ultimately, diet abandonment and binge eating.
- Potential Health Risks: While short-term studies suggest benefits, the long-term effects of sustained ketogenic dieting remain uncertain. High intake of saturated fats, common in keto-friendly foods like butter, bacon and sausages may increase the risk of heart disease and other health complications over time.
- Lack of Individualization: Every person's nutritional needs and metabolic responses vary. What works wonders for one individual may prove detrimental to another. Adopting a rigid, one-size-fits-all approach like keto overlooks this crucial aspect of dietary customization.
- Impact on Physical Performance: Carbohydrates play a pivotal role in supporting athletic performance, particularly during high-intensity exercises. Endurance athletes, in particular, may struggle to meet their energy demands on a low-carb diet, leading to decreased performance and recovery.
Having Balance
Rather than demonizing entire food groups, a balanced approach to nutrition emphasizes variety, moderation, and individualization. Carbohydrates, when sourced from wholesome, nutrient-dense foods, form a crucial component of a healthy diet. Incorporating whole grains, fruits, vegetables, and legumes provides a wealth of essential nutrients while promoting satiety and overall well-being.
Instead of chasing quick fixes or succumbing to dietary extremes, focus on forming a sustainable eating pattern that nourishes your body. Consult with a qualified health profession to develop a personalised nutrition plan that aligns with your goals, preferences, and lifestyle.
In conclusion, while the ketogenic diet may offer short-term benefits for some individuals, its restrictive nature and potential health risks warrant careful consideration. Embracing carbohydrates as part of a balanced diet not only fuels our bodies and minds but also promotes long-term health and vitality.
Sean Young
Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM)
Exercise Rehabilitation Services – WA
Fatigue is a significant concern throughout many work environments, affecting workers across various industries. Fatigue can be a by-product of long hours, demanding tasks, inadequate rest, and stress. While fatigue is often overlooked, its implications for injury risk are often profound. Understanding Fatigue in the Workplace Fatigue in the workplace can manifest as physical exhaustion, mental tiredness, or a combination of both. Physical fatigue results from prolonged exertion, while mental fatigue arises from extended periods of concentration and decision-making. Both forms can impair a worker's ability to perform tasks safely and efficiently, which can lead to a higher risk of accidents and injuries. Other factors such as sleep loss, and environmental conditions can significantly impact a workers’ fatigue levels. Individual factors such as age, hydration, fitness level, diet, smoking and alcohol intake are also just as important to consider. Mechanisms Linking Fatigue to Injury Risk Decreased Coordination and Balance Altered Perception and Reaction Time Increased Muscle Strain Compromised Judgment Neglect of Safety Protocols It is important to highlight that industries requiring workers to complete extended periods of manual labour are more likely to be involved in workplace incidents. The risks become elevated as fatigue is mixed into already high-risk environments. Mitigating the Risks of Fatigue There are several ways to help mitigate the risks of fatigue. These can be but are not limited to: Implementing Fatigue Management Programs Adequate Rest and Recovery Monitoring Workloads Providing Ergonomic Support Encouraging Healthy Lifestyle Choices Creating a Supportive Work Environment Fatigue is a critical factor influencing injury risk in the workplace. Understanding the mechanisms linking fatigue to injuries can help organisations implement effective strategies to mitigate these risks. By prioritising rest, monitoring workloads, and fostering a culture of safety and support, employers can enhance worker well-being and significantly reduce the likelihood of accidents. Addressing fatigue is not just a matter of improving productivity; it is essential for ensuring the health and safety of all workers. Daine Richards Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
Meet Rowan 50% of our new QLD AB squad. Hello everybody, I’m Rowan, Accredited Exercise Physiologist at Absolute Balance. I studied in sunny Townsville at James Cook University, graduating in 2014. Shortly after, I landed a position at a local chiropractic clinic as the sole Exercise Physiologist among chiropractors, physiotherapists, and massage therapists. After a year, I transitioned to Max Employment as a Health Services Officer, covering Townsville, Ingham, Ayr, and Charters Towers. In this role, I helped job seekers secure suitable employment, an unexpected shift from my previous experience but one that ignited my passion for the role of exercise in mental health. After a few years, I decided to move to Brisbane, where I ventured into the occupational rehabilitation field. However, I soon realized that vocational rehabilitation wasn’t the right fit for me. This realisation led me to focus on pre-employment medical assessments, including functional capacity evaluations, drug testing, and lifting capacity assessments. Fun fact: I encountered every drug in the tests except cocaine—it's puzzling why people would use methamphetamines the weekend before their employment screenings! Eventually, I traded in corporate attire for shorts and joggers as I embraced a role in the gym environment. I enjoyed working directly with Medicare, DVA, NDIS, and private patients, so much so that I decided to start my own business (2021) with Meagan, the other 50% of the new Queensland team. As we launched our company, I found myself asking, "What the hell do I do now?" That's when I reached out to ol’ Derek Knox to be our business mentor. My experiences with Derek likely echoed those of many others: he was constantly emphasising my "why" and the "red brain-green brain" concept, all while sharing his extensive industry knowledge, and taking time out of his busy schedule just to hear me say things like, ‘nothings really going on this month’, and ‘red brain is bad right?’. Now, I find myself back in the WorkCover space—though this time, I'm not involved in vocational work—and I'm thoroughly enjoying it. If you’ve made it this far, thank you very much for your time, but let’s finish up with 2 truths and a lie, feel free to email me your answers: I hid on a plane, causing a lot of problems, when I was 5yrs and travelling alone from Sydney to Hobart. I was shipped off to military boarding school in Sydney for 9 years. I caused $40,000 worth of damage to a hotel because I left the kitchen sink tap on. Rowan Dicks Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
At Absolute Balance, we have a rather unique tradition: every new team member receives an engraved fork upon joining the company. Now, you might wonder—why a fork? Well, it all started in our old office, where forks seemed to vanish mysteriously. No one could ever figure out where they went, and instead of solving the mystery, we decided to turn it into a fun tradition. To make new staff feel welcome (and to ensure they always had their own cutlery!), we started gifting everyone a personalised fork. When I officially joined the team (and decided to move from Perth to Sydney), I was entrusted with a special mission: delivering the engraved fork to another new team member in Sydney. This fork, however, was no ordinary utensil—it had already racked up some serious miles. Initially flown from Perth to Sydney, it missed its delivery and was flown back to Perth. Now, I was tasked with bringing it back to Sydney by car—making it the most well-travelled fork in Australia! After completing my university practicum placement with the Perth team as part of my exercise physiology degree, I was eager to take on a new challenge and grow within the company, so I applied for a role with the New South Wales team. I was thrilled when I got the position. This move marked a significant step in my career—transitioning from a student to a fully-fledged exercise physiologist, ready to make a positive impact on the health and wellbeing of my clients. The long journey from Perth to Sydney, with the engraved fork in tow, became symbolic of this exciting new chapter in my life. Day one took us from Perth to Norseman, and it began with a flat tire—maybe not the ideal start, but we were determined! Feeling a mix of excitement and hope about my new career, I was ready to tackle the journey. And honestly, by the time we hit the road, this fork had more travel points than most people. The drive across the Nullarbor Plain was a test of patience, but it also highlighted the vastness and beauty of the Australian landscape. Somewhere along the 90 Mile Straight, the clutch on the car started acting up—because every epic journey needs a bit of drama, right? We nursed the car all the way to Border Village, a roadhouse just over the South Australian side where the roadhouse staff were amused by the story of the well-travelled fork. As we continued, we stopped in Kimba, a charming little town in the heart of Australia. It was here that the fork got its own ‘midway point’ photo-op, with Kimba’s beautiful silo art providing the perfect backdrop. The town’s community vibe and warm welcome were exactly what I needed as I adjusted to the idea of leaving my old life in Perth behind and embracing this new adventure. After a quick pit stop in Port Augusta to fix the clutch (thankfully, the car made it!), we continued our journey through vineyard country along the Murray River and into Victoria. Having coffee by the river, watching the sun rise and set, and knowing that I was getting closer to my new home was a beautiful experience. The last night on the road was spent in Wagga Wagga, where the rain finally caught up with us. As we camped out in the wet and chilly weather, I laughed at the thought of the fork enduring all these adventures, from the outback to the vineyards and now to a rainy campsite. Despite the weather, we stayed cozy in our swag, and the fork was safe and dry, ready for its final destination. Arriving in Sydney felt like a milestone—not just for me but for the fork, too. It had travelled thousands of kilometres and was finally ready to meet its new owner. It was an exciting moment to hand it over, symbolizing the beginning of a new chapter for both of us. Starting my new role as an exercise physiologist with Absolute Balance has been an incredible experience. After meeting the Sydney team, I felt a strong sense of belonging and support. Having spent time with the Perth team during my practicum, I knew I was joining a company that valued honesty, integrity, teamwork, and empathy—values that I hold close to my heart as I embark on this new journey to make a positive impact in the lives of my clients. This journey was more than just a road trip; it was a personal and professional adventure that taught me the value of resilience, adaptability, and finding humour in unexpected situations. As I settle into my new role, I’m excited to apply these lessons in my work, supporting my clients and helping them reach their health and fitness goals. So, next time you see someone in our team with an engraved fork, you’ll know the story behind it—and you’ll know about the one fork that travelled further than any other. April Hawser Exercise Physiologist Exercise Rehabilitation Services – NSW
