Issue link: https://maltatoday.uberflip.com/i/685221
maltatoday, SUNDAY, 29 MAY 2016 News 13 MARTINA BORG ONE of the sure signs that summer is just around the corner isn't the sun's rays beating down on asphalt and making it soft, nor is it the sound of gentle waves beckoning people to the beach – it's the images of healthy foods, diets and inspirational ex- ercise sessions flooding Facebook, Twitter and Instagram feeds alike. As statistics show that weight problems such as obesity are on the rise, so too (and might I add some- what paradoxically) have the efforts to live a healthier lifestyle become more pronounced. Perhaps the most evident testaments are the burgeon- ing health food stores, the advertis- ing for fitness classes, as well as the increasing presence of runners and cyclists on the roads. Many continue to insist that living a healthy lifestyle isn't feasible either due to financial constraints or simply because they feel they don't have the time for it. But how much does living a healthy lifestyle actually cost? As Nutritionist Claire Spiteri told MaltaToday, living a healthy life en- tails specific dietary choices as well as efforts at integrating exercise into the daily routines… The newsroom looked at the cost of eating healthy recommended diets for a week, as well as the cost of exercising, using walking, cycling and gym member- ships as typical examples. Food Dietary advice comes from quite a few different sources, some quali- fied, others much less so, often spur- ring trends like cutting out classes of foods from the diet, but as Spiteri pointed out, the key is to achieve a balance that works for you. "Our body needs to be fed a high quality diet if we expect it to run in an efficient manner," she said, add- ing that if we feed our body the full range of nutrients it needs, at the right portion and the right time, then appropriate weight, good health, and prevention of diseases follow through from each other. Spiteri explained that in living a healthy lifestyle it is important to stick to three meals a day, starting with a healthy breakfast, which is of- ten sadly skipped. Ultimately, Spi- teri does not recommend ruling out food classes completely, and insists on moderation, particularly with regard to foods containing fats. She recommends swapping saturated fats and animal fat products for more nuts and seeds, as well as oils derived from them. She added that although many tend to fear dairy products, low fat dairy products ultimately help to boost weight loss by reducing appe- tite and boosting metabolism, due to the presence of protein. "It is important to opt for lean meats to keep the saturated fat and calorific content low, and to keep away from cured meats such as ba- con and sausages as much as possi- ble," she says. Exercise Although it may be hard to peel one's self off the sofa when having a nice Netflix binge, it's worth noting that healthy living doesn't just de- pend on food choices, it also depends on exercise. Doctors recommend at least 30 minutes of walking a day, and the variety of activities available means that boredom is no longer re- ally an excuse. A number of major gyms contacted by MaltaToday said that the number of people subscribing to member- ships and classes in particular, had risen considerably over the past five years, but they also explained that unfortunately many tended to set themselves up for failure by chang- ing their lifestyles overnight, without giving themselves time to adjust. "The key to leading a healthy life- style is really consistency – small changes to things like their diet, moderate exercise patterns, one small step at a time, rather than a sudden shock to the system caused by over-enthusiasm, which slowly ebbs away once the newness peters out," Cynergi Health & Fitness gen- eral manager Jim Harvey told Malta- Today. Similarly, the Hilton's Living Well fitness centre told the newsroom that a significant increase in sub- scribers was noticed in recent years, with classes like Pilates and Indoor Cycling, in particular, enjoying quite a long popularity streak. The gym managers added that many of the new subscribers were actually for- eigners pertaining to the gaming in- dustry, but that Maltese people had also shown added interest in recent years. However, there are two categories of sport and exer- cise where Maltese people are definitely showing a keen interest; run- ning and cycling. For proof, you need look no further than the number of participants in local events featuring both these sports. The annual Malta Marathon has seen a gradual increase from 3,517 participants in 2015, to 3,820 participants in 2016, while the National Triathlon (Triathlon Malta), has seen participants spike from 78 in 2013 to 182 in 2016. The general manager of the Malta Amateur Athletics Association, Edwin Attard added that even the very number of big events like mara- thons and charity walks and runs had spurred a wave of interest in the sport, with the association currently dealing with a large number of re- quests for such events. "Running is perhaps one of the easiest sports to build up to on your own," Attard says, adding however that advice about the appropriate items like shoes or proper training ought to be sought in cases where individuals want to participate in big sporting events like marathons, or where they intend to take it more seriously. "It's important for people not to overdo it as much as possible, and not to overreach in their first at- tempts to lead a healthy lifestyle," he said, stressing the importance of building up to long distance and stamina gradually through regular mild exercise. Attard also pointed out that par- ticipating in events featuring long distances requires a certain level of dedication that those seeking to practise a sport just for the sake of being healthy might not be able to give. "If you intend to participate in something like a half-marathon, training around four times a week and building up to long distances would be enough, but a full mara- thon would end up being harmful unless you've given it the necessary time." The treasurer of the Mosta Cycling Club, Winston Pirotta, also pointed out that medical advice could ulti- mately indicate what type of sport is the most suitable for one's needs. "For instance if you suffer from heart problems it might not be ad- visable to cycle outdoors, to make sure that you are under supervision. Similarly if you suffer from pain or injuries in your ligaments it is nor- mally advised to practise cycling rather than running as it puts less strain on them," Pirotta explained. Pirotta went on to explain that cy- cling was currently enjoying some- thing of a revamp, with cycle groups mushrooming across the island, offering cyclists support and even greater opportunities to participate in events on a regular basis. "There are around seven cycle groups registered with the Malta Cycling Federation, but there are a number of informal groups of friends organizing day trips in Malta and abroad," he said, adding that be- ing in a registered group opened up opportunities to compete in triath- lons abroad among other events. Pirotta added that the rise in in- terest could be a result of general awareness about healthy lifestyles, as well as a number of tax rebates connected to commuting using bi- cycles. "Now there is practically an event every weekend to accommodate the growing numbers, which ultimately results in a cycle of more people get- ting interested due to added expo- sure," he said. Pirotta explained that another fac- tor encouraging people to try their hand at cycling, was the creation of a children's cycling academy by the club itself. "There are already between 20 and 30 children in our academy, but very often parents also become interested in the sport after seeing their children," he said, adding that cycling was an interesting alterna- tive to walking as a form of exercise. "You also get to access places that are not so accessible by car through the sport," he said, adding that the distance aspect was often a source of encouragement. mborg@mediatoday.com.mt The cost of healthy living… Shopping list for a week of healthy eating, according to the experts* Lean steak meat (200g) €2.32 Tuna can €1.00 Boneless chicken (200g) €1.25 Smoked salmon (100g) € 3.60 Wholegrain pasta (500g) €1.12 Wholegrain rice €2.14 Pears (500g) €1.68 Apples (500g) €1.00 Banana (1kg) €1.45 Orange (500g) €1.13 Tomato (500g) €0.83 Almonds (100g) €2.15 Walnuts (100g) €1.90 Chia seeds (200g) €3.36 Pumpkin seeds (100g) €0.72 Honey (200g) €2.00 Oats (500g) €2.00 Plain yoghurt (500g) €1.95 Skimmed milk (500ml) €0.46 Cottage cheese €2.50 Mixed salad leaves €2.95 Garlic (250g) €1.45 Onion (500g) €1.63 Peppers (500g) €0.83 French beans (500g) €2.50 Sweet corn (one tin) €1.00 Canned brown lentils (one tin) €0.74 Wholemeal bread €1.05 Wholemeal flour €1.00 Watercress €1.65 Extra virgin olive oil (500ml) €6.00 Total= €55.36 *The shopping list is not exhaustive and it was compiled using dietary meal plan samples from various sources, focusing on most commonly recurring ingredients. Average prices of different brands were worked out. Weights vary according to the number of people following the diet and portions are recommended by gender. Running gear* Running shoes Average €100 Trousers Average €60 T-Shirt Average €50 Jacket Average €80 *Professional running shoes are a necessity, however other mentioned equipment is optional CYCLING EQUIPMENT FOR BEGINNERS Bicycle €100 (excluding maintenance costs) Helmet €40 Padded trousers €50 Shoes €90 Bottle €4.00 Membership fees €20 Gym memberships and classes Average six month membership between €300 and €380 Classes between €5 and €7 each Personal Trainers between €20 and €30 an hour with a healthy breakfast, which is of- ten sadly skipped. Ultimately, Spi- managers added that many of the new subscribers were actually for- eigners pertaining to the gaming in- dustry, but that Maltese people had also shown added interest in recent years. However, there are two categories cise where Maltese people are definitely showing a keen interest; run- ning and cycling. For proof, you need look no further than the number of participants in local events featuring both these sports. The annual Malta Marathon has seen a gradual increase from 3,517 participants in 2015, to 3,820 participants in 2016, while the National Triathlon (Triathlon Malta), has seen participants spike