Health Professionals January 2017

HEALTH

PROFESSIONALS Brought to you by The Adviser

There are many aspects to living a healthy lifestyle, and many things you should be aware of to help ensure you live a long and happy life.

See inside this special feature to learn about Vitamin D, read a healthy recipe approved by the Heart Foundation, discover a fitness workout that will help get you into shape and learn how to relax.

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HEALTH

PROFESSIONALS Brought to you by The Adviser

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Your vitamins and minerals from A to Zinc

Vitamin D

VITAMIN D is essential for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is necessary for the production of Vitamin D in the skin and is the best natural source of Vitamin D. Vitamin D is a hormone that controls calcium levels in the blood. It is crucial for bone and muscle development, and for preventing osteoporosis. Vitamin D deficiency may not result in any obvious symptoms, but without treatment it can have significant health effects and increase a person’s risk of musculoskeletal conditions.

There are small amounts of Vitamin D in some foods such as fish, eggs and

UV-irradiated mushrooms, but it is difficult to obtain enough Vitamin D from diet alone.

Most people only get five to 10 percent of their Vitamin D from food.

Foods rich in Vitamin D • • • • • • • • • • •

Beef liver Cereals Cheese Egg yolks Fatty fish, like tuna, mackerel and salmon Milk Mushrooms Orange juice Pork Ribs Tofu Yoghurt

Caring for Our Community Brought to you by The Adviser

Apple and cinnamon breakfast muffins *Source: Heart Foundation website

Cooking time: 20 minutes Serves: 6 Ingredients • • • • • • • • • •

2 cups plain flour, sifted 1 teaspoon baking powder 1/2 cup bran 1 teaspoon ground cinnamon 1/4 cup caster sugar 2 eggs 1 1/4 cups buttermilk 2 tablespoons margarine spread, melted 2 large unpeeled apples, grated 1/2 cup raisins

Method 1. Preheat oven to 180°C (160°C fanforced). Line a 6 x 3/4-cup capacity muffin pan with large paper cases.

2. Sift the flour and baking powder together into a bowl. Stir in the bran, cinnamon and 1/4 cup caster sugar. Make a well in the centre. Whisk eggs, buttermilk and spread together then pour into the well.

Stir gently until almost combined. Fold through the grated apple and raisins.

3. Spoon mixture into paper cases. Bake for 20 minutes or until a skewer inserted into the centre comes out clean. Stand in the pan for 5 minutes before lifting onto a wire rack.

Serve warm.

Tip: These muffins can be made ahead and frozen for up to two weeks. Allow to thaw then warm to 160°C (140°C fanforced) oven for 5 minutes before serving.

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HEALTH

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Beginner body weight workout IF you’re not up to joining a gym, but you’re looking to lose a little weight or tone up, there are a few simple routines you can follow that will have you living life to the full in no time. Of course, before you start any form of exercise, it is important to warm up.

This can be done by running in lace, doing a few push-ups, pedal on an exercise bike, jog up and down stairs. And once you have completed exercising, be sure to stretch your muscles.

Basic body weight circuit: In a circuit routine, you’ll do each exercise in succession without a break in-between.

Once you’ve finished all exercises in the circuit, you do it again and if you are still able to, go for a third after the second run through. Because all of these exercises come one after another, you’re bound to get tired.

If you can’t do all three circuits without stopping, it will give you something to build towards. Do this routine two to three times a week, but never on consecutive days.

Exercises for the circuit: • 20 body weight squats; Think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

• 10 push-ups; Pretty self-explanatory.

• 20 walking lunges; Keep your eyes ahead

and your upper body completely vertical and lunge forward as if you are taking a step.

• 10 dumbbell rows; Use something heavy enough that it is challenging for you to lift 10 times in a row.

• 15 second plank; Get down on the floor and rest your elbows and forearms on the floor holding your body up, keeping your back as straight as possible.

• 30 Jumping Jacks; Again, this is pretty self-explanatory.

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Learn how to relax LET’S face it, we live in a high stress world and most of us have numerous responsibilities and tasks that ask a lot of us.

But it is important for mental and physical health to get in a little relaxation time.

There are many meditation relaxation techniques out there, but let’s take a look at Autogenic relaxation.

Meaning: Autogen ic me a n s some t h i ng t h at comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

You repeat words or suggestions in your mind to relax and reduce muscle tension.

For example, you may imagine a peaceful

setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

Technique: • Find a nice quiet space and lay down on your back. You can put on some relaxing music if you wish.

• Start by taking a few, slow deep breaths and clear your mind.

• Systematically move down your body, imagining each body part (external and internal) relaxing. Spend a few seconds concentrating on a certain body part. For example, imagine your forehead relaxing and take a deep breath and then let it

relax…keep concentrating on the area until you feel it is relaxed. Then move to your cheeks, lips, chin, front and back neck muscles, shoulders, upper arm, forearm, hands, fingers, chest, heart, lungs and other internal body parts. Make sure to actually visualise and say each body part in your mind as you feel the actual body part relax.

• Continue to do this, moving from head to toe, until you feel as though every inch of your body is nice and relaxed.

• Stay in this period of relaxation, to allow you mind and body to fully appreciate the moment and try to do this at least once a week. You will notice the difference it makes.

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KICKSTART 2017 HEALTHY MIND & BODY A healthy mind equals a

healthy body+soul

A BALANCED LIFE… To ensure a truly balanced life, it is important to have a healthy mind, body and soul. Photo: Supplied.

WE are almost a full month into the new year, and if 2016 was anything to go by, there is a year ahead that will make you laugh, cry, jump with joy and for all energy to be zapped from your body making you feel like falling into a deep sleep and never waking. That is why it is important to start the year out with a healthy mind, body and soul.

Incorporating just a few simple things into your everyday life can have amazing affects on your overall health.

SPEND MORE TIME WITH LOVED ONES EXERCISE In our busy lives we need to make time Find an exercise you enjoy and for the people who matter to us most. start doing it regularly.

LIVE YOUR PASSION BE GRATEFUL Do more of what you love.

Stop to think about the things you have MEDITATE going for you and appreciate them.

Set some time aside each GET PLENTY OF SLEEP day to rest your mind.

Sleep is regenerative for your body.

DRINK CLEAN WATER The more sleep you get the better Get a filtration system for your drinking you will perform the next day. water. Fluoride is not good for your body.

BREATHE DEEPLY GET OUTDOORS MORE Whenever you think about it stop Go for a hike and enjoy nature. and take a deep breath. Over time EAT PLENTY OF GREENS this will become a healthy habit.

Dark leafy greens are rich in vitamins, minerals SMILE MORE and chlorophyll. They help alkalise the body.

It feels great.

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