Don't just focus on the numbers

Given that it's the New Year and I'm committed to running a marathon later in the year I thought (along with pretty much everyone else) that needed to start being a bit better now that Christmas has passed.

This lead me to get start running every second day, and walking every day and when I got on the scales a couple of weeks after starting it reminded me of a good point - don't always focus on the numbers!

I was (as many people can be) a bit disappointed when I got on them and my weight hadn't changed as much as I would have liked it too! But this brings up a good reminder - weight is not necessarily a great indicator of health and fitness. I know that I have trimmed up a bit - my clothes feel a bit looser around the middle and the drawstring on my running shorts need to be tied tighter, I can see differences in the mirror and I know that my aerobic fitness is much better than it was late last year.

Weight is only a measure of mass - it doesn't take into account your actual amount of body fat as compared to muscle and lean mass. The numbers can be deceiving! Exercise leads the body to put on more muscle mass (in differing amounts depending on the type of exercise)and this muscle mass does show up on the scales.

So should you completely disregard the scales? No I don't think so - they are a good way to look at overall changes (I still keep an eye on mine so I notice any changes) but they are not the full picture - if you are feeling better while you exercise, are feeling trimmer and your clothes feel better, then that's a great indication that your workouts are helping, but it is still good to keep an eye on that weight - just don't obsess over it!

My favourite salad...

This is my favourite salad - its tasty and full of protein, and fibre, is low GI and is perfect for taking to BBQ's. If you can let it sit for a day the flavours taste even better. You can exchange chickpeas for lentils if you like.

1 can of drained chickpeas
130 g carrots, sliced
165 g red onion, chopped finely
2 cloves garlic, minced
1 bay leaf
1 g dried thyme
30 ml lemon juice and 20 ml lime juice
60 g diced celery
1/2 chopped capsicum
15 g chopped parsley
1 teaspoon salt
½ teaspoon ground pepper
60 ml olive oil


In a saucepan combine chickpeas, carrots, onion, garlic, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lchickpeas are tender but not mushy.

Drain chickpeas and vegetables and remove bay leaf. Add olive oil, lemon and lime juice, celery, capsicum, parsley, salt and pepper. Toss to mix and serve at room temperature