s lway
Fit 4 U
AUSTRALIA
A
E E R F
first EDITION
5 Health myths exposed
Spring Into Shape
Going Gluten FREE
What’s new in workout wear?
food for thought 10 Foods that Burn Fat
Be SUN Smart “Be Healthy, Fit and Happy”
Issue One November/ December 2013
Contents Page 3
Editors Desk
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Cinderella Health & Fitness “where dreams come true”
4
5 Health Myths
16
Spring into Shape
6
Going Gluten Free?
18
Be Sun Smart
8
What’s new in Workout Wear?
20
How to Overcome a Weightloss Plateau
10
Food for Thought 10 Foods that Burn Fat
22
Healthy, Savoury and Sweet
Exposed!
to 12 Supplements Supplement a Healthy LifeStyle 29
13
Epson Salts What’s all the Fuss about?
30
Work Life Balance
Fit 4 U Advertising Rates
If you would like to be included in our magazine as an advertiser or feature Email advertising@goodnightpublishing.net.au for more information.
Editors Desk Welcome to our first issue of Fit4U and we are very excited to share this journey with you. This issue is jammed pack full of interesting health and fitness articles for you and of course your family and friends too.
business that cater to children and families. This is our first issue of Fit4U, one of many more to come. Many of you have already seen our new Facebook page for White Delight (bridal/wedding) and this new online magazine will be out on 1st December. WE have more on the planning board. As you can see, it is exciting times happening here at Goodnight Publishing HQ.
Fit4U has joined the stable of publications developed and published by Goodnight Publishing. Fit4U joins, WAHP Published and Kiddly Winks. Fit4U will be assigned an ISSN number issued by the National Library of Australia very soon. You will be able see our new ISSN number on the front cover of the next and each issue after.
We have been working on making Fit4U the best magazine for you. This means putting together articles that are important to YOU. Life can get very busy, so take a few moments to recharge your batteries and enjoy a good read.
I would like to introduce our two very qualified writers, Anna Holdsworth and Carly Grossek. Both are qualified Personal Trainers with a wealth of experience and knowledge. We would also ike to welcome Kirsten Bangs who has joined the team as our Advertising Manager.
Helen Dayman Editor FIT 4 U
I won’t give too much of a spoiler alert here. Browse through and enjoy the range of articles on offer in our first issue. Fit4U is bi-monthly and there are exciting events coming up that we can’t wait to shre with you.. We would love to hear about your health and fitness journeys. We now have a Submissions section and we are very interested in receiving articles or Letters to the Editor for future issues. Our Website www.goodnightpublishing.net.au is in the process of getting a major revamp. Current and all future issues will be available very soon to read directly on our website. No searching for links, ithey will be easy to find. This year has been a busy one and of course throwing in the odd disaster or two. We are very proud of the achievements of our sister publication and small business networking site that spearheaded a major fundraising Auction over the last days of October, 2013. We are still tallying how much is raised, so stay tuned to our Facebook page for more details. We also have a new publications joining us.. We know that many of you have different interests and we hope to reflect that in each of our publications. In each issue of WAHP Published we showcase many businesses. Kiddly Winks for
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Contact Email Addresses -
For display advertising and Catalogue advertising@goodnightpublishing.net.au
To contact the Editor editor@goodnightpublishing.net.au
To submit an article submissions@goodnightpublishing.net.au
5 Health Myths EXPOSED There is so much information available about health and fitness that it is difficult to know what facts are true. With so much conflicting information it is essential to differentiate fact from fiction. After all, your health depends on it. Here are 5 common health myths exposed:
Myth 1 -
Myth 4 -
Cardio is the Best way to lose Fat
Crunches will spot reduce belly fat
Although you burn more calories during a cardio According to True Star Health, crunches alone cannot workout than with resistance training, resistance reduce belly fat. training burns more fat over a 48-hour period. To earn toned and chiseled abs you need to burn Resistance training also improves insulin resistance, belly fat through regular cardio and resistance increases metabolic rate and eliminates enzymes training. By working out more than one area of the that cause fat storage. body at once, you will burn fat at a faster rate and it will keep your workouts interesting. Ideally, a mixture of cardio and resistance training is essential to any exercise routine. Try different types of exercise like surfing, bush walking or Pilates to earn your firm stomach.
Myth 2 -
Stretching before a Workout prevents Injury
Myth 5 -
According to CNN, stretching does prevent injury but only when conducted after a workout.
Eating late at night makes you fat
Stretching prior to a workout can weaken muscles, Many of us believe that eating late at night makes you limiting their range of motion. gain weight. Studies conducted by Dunn Nutrition Warming up your body, however, is excellent for Centre and Oregon Health & Science University suggests that this theory is strictly myth. preventing injury and getting the blood pumping.
Myth 3 -
Eating late at night does not make you gain weight, however, missing meals during the day can result in It is Okay to Skip meals and Save the Calories binge eating. for Later When you skip meals you are more likely to binge So long as the calories you consume are burned off eat. Saving calories for a later meal slows your during each day, it is irrelevant if you eat late at night. metabolism, increasing the possibility of fat storage. Ideally, five small high protein meals should be By consumed throughout the day, helping you stay full Anna Holdsworth for longer. By eating healthy meals every 3-4 hours your mood and blood sugar levels stabilize, slimming your waistline.
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X
Going Gluten Free? Celiac disease, also known as gluten intolerance, is a genetic disorder. Symptoms of celiac disease can range from the classic features, such as diarrhoea, weight loss, and malnutrition, to latent symptoms such as isolated nutrient deficiencies but no gastrointestinal symptoms.
A gluten-free diet is a diet that excludes foods containing gluten. Gluten is a protein complex found in wheat (including kamut and spelt), barley, rye and triticale. A gluten-free diet is the only medically accepted treatment for celiac disease. Being gluten intolerant can often mean a person may also be wheat intolerant as well as suffer from the related inflammatory skin condition dermatitis herpetiformis. There are a smaller minority of people Say YES to fresh produce. If you’re a vegetarian, who suffer from wheat intolerance alone and are you’re in luck. You already love veggies of all kinds, tolerant to gluten. so go for it. Do your bunny food thing. And don’t forget fresh seasonal fruit.
Gluten Intolerance
Omnivore? You’re in luck, too. Plain fresh meat, chicken, eggs and fish are all naturally glutenfree (watch out for added broths, seasonings and marinades). Choose organic and free-range grass fed bison and beef for those nifty Omega 3’s.
Some people suffer from gluten intolerance (like myself), which is different from Celiac in that it is not an immune mediated response. The symptoms of gluten intolerance appear after eating wheat or other foods containing gluten, which can cause abdominal cramping, bloating, diarrhea and flatulence. Vegan? Plain tofu is gluten-free (but watch out for baked versions with seasonings that may contain wheat). And just say no to evil seitan- made from Gluten Sensitivity vital wheat gluten. Also problematic faux meats – More commonplace is gluten sensitivity and is a less read those labels. Gluten is often the vegan protein severe form of gluten intolerance. The gastrointestinal source. symptoms are similar to those that affect individuals with Celiac Disease, but gluten sensitivity does not cause damage to the intestinal lining. Going gluten-free can be confusing at first. Keep it simple until you get your bearings. Focus on whole, naturally gluten free foods. Here is a good guide to a For starches think produce- potatoes (white, gold, red, blue) and sweet potatoes. All gluten-free. gluten free food list to help get you started.
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Plain, whole grain rice is gluten-free (watch out for So... should you go Gluten-Free? par-cooked, instant or flavoured processed rice in cartons or boxes- these may contain wheat in some Of course, eating gluten-free makes sense for form, as seasoning). Italian Arborio rice (aka risotto anyone with Celiac Disease or a significant sensitivity rice) makes an elegant meal. to gluten. But for the majority of us who are not bothered by gluten, are there real benefits to the Try quinoa for a fun, complete protein ‘faux grain’. diet overhaul? Quinoa cooks up quickly (faster than rice) and cosies up to the flavours, herbs and spices you add to it. Not really, although some people report feeling better after reducing their intake of products with Rolls of cooked polenta (cornmeal mush) that say gluten. But take note: A food billed as “gluten-free” “gluten-free” right on the label are a convenient isn’t necessarily healthier. base for Italian and South-western style toppings and family style casseroles. Gluten-free products can be high in calories, fat, and carbohydrates, and some people who go glutenDairy? free actually gain weight. That said, so long as you continue to eat a balanced diet, cutting gluten Here’s the bad news. Some celiacs are also intolerant probably won’t cause any harm. or allergic to the proteins in milk, casein and whey, and many others find it difficult to digest the sugar in If you suspect you may be celiac, gluten intolerant milk, called lactose (lactose intolerance). If you find or sensitive please consult a doctor and get a blood you are still symptomatic after giving up gluten, you test done to find out if you are and what steps you might consider getting testing for milk proteins or need to take. lactose intolerance. By Carly Grossek
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What’s NEW in Workout Wear? With so many trends gracing magazine covers, what styles are the newest and funkiest in workout wear? With so many hues and patterns to choose from, where do we start? It is no surprise that wearing a cute outfit instead of old sweatpants will inspire you to want to work out more, so why not jazz up your wardrobe with the newest clothing trends in time for summer?
Floral Prints
Vertical Lines
Floral prints create feminine allure even if you are pouring with sweat. They are fun and can vary from traditional to youthful. Floral patterns can range from bright pastels to subtle, elegant statement pieces. Don’t be afraid to experiment with colour, texture and pattern.
Nike Dri-Fit Long-Sleeve Running Shirt $70.00 @ nike.com
Vertical lines are not only modern they also create the illusion of elongation, making you seem slimmer and taller. What could be better than that? Lululemon Free to Be Bra $42.00 @ lululemon.com
Vertical lines paired with gray, black and white form a classic look that will never go out of style.
Cut-Outs Experimenting with cut-outs is the easiest way to add sex appeal to your workout clothing. A couple of flattering cut-out pieces will have you feeling like a new woman. Remember to dress for your body type and accentuate your best features. Cut-out pieces are a great way to distract from your problem areas whilst keeping you feeling great at the gym. For instance, if your belly is a issue for you, why not try cut-out legging paired with a cute sloppy-joe?
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Michi Carve Leggings $175.00 @ shopbop.com
Fashionable Straps
Fitted Yoga Pants
Fashionable straps add flair to the simplest of workout tops. Plus, they are incredibly inexpensive. Don’t be afraid to change the colour or pattern of your current sports bra or singlet straps. It is an effortless way to match your top to your pants and trainers.
Victoria’s Secret Classic Yoga Pants $34.50 @ victoriassecret.com
Fitted yoga pants may not be a new trend, but they are essential to any fitness wardrobe. Yoga pants come in many styles and colours. They are incredibly versatile and comfortable and many women love them.
Lole Impact Tank Top $64 .00 @ Lolewomen.com
Experiment with different colours and shapes. Why not try a V top, or flared bottoms? Fitted yoga pants can flatter any shape. Try on a range of yoga pants styles to see which ones will work for you.
Backless Knits Backless knits are a great way to spice up your current fitness wardrobe. This daring fashion statement is a great way to add youthful flair to your image. Backless knits are excellent for yoga, aerobics and resistance training. Remember to keep the rest of your clothing simple, let the knit be the focal point of your outfit.
Solow Sports V-Back pullover $88.00 @ shopbop.com
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10 Foods that
Food for for Thought Thought Food
Burn Fat
With summer just around the corner it is no surprise that most of us are wondering how to get a sexy bikini body without living in the gym. With so many fad diets and weight-loss shakes on the market, how do you lose weight without sacrificing your wellbeing? Here’s a list of sensational weight-loss foods that burn more calories to eat than they contain; each bite is a small victory in the battle of the bulge. These tasty foods are full of vitamins and antioxidants to help keep you healthy, energetic and looking fabulous.
Oranges
regulate blood pressure, lower cholesterol and contain the antioxidant betacarotene, preventing the signs of aging.
Celery is an excellent preventative, helping to battle
high blood pressure, cancer, gout, fungal infections, Alzheimer’s disease, hay fever and bad breath.
Hot Chilli Peppers are anti-inflammatory, improve
circulation and speed up your metabolism.
Carrots improve vision, are anti-aging and give you healthy, glowing skin.
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Zucchini
is an anti-inflammatory. It lowers cholesterol and is excellent for heart attack and stroke prevention.
Strawberries lower the risk of heart disease,
promote bone health, boost short-term memory and contain anti-aging properties.
Tomatoes make the skin less sensitive to UV
damage, give you strong bones and fight cancer. They also regulate blood sugar levels and improve vision.
Cauliflower is an anti-inflammatory, prevents
cancer and is full of antioxidants, preventing the signs of aging.
Cucumbers rehydrate the body and prevent diabetes, cancer, high cholesterol and high blood pressure. They also promote joint health and relieve bad breath. Apples are preventative against cancer, Alzheimer’s
and Parkinson’s disease. They also decrease your risk of diabetes, reduce cholesterol and aid in whitening your teeth.
By simply eating these fat-burning foods as part of a balanced diet and exercising moderately, you’ll be amazed at your results. Treat yourself to crisp garden veggies or a juicy fruit salad and show off your new figure this summer. Your waistline will thank you for it.
By Anna Holdsworth
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Supplements Supplements
to to Supplement SupplementaaHealthy HealthyLifeStyle LifeStyle Are you and your family healthy throughout the seasons? Do you wonder why you are always picking up every By virus going around? Then look at your diet and vitamins Carly Grossek you are taking as this will help you start the path to a new healthier lifestyle - one for the whole family to share. Being a Personal Trainer and very active in life I believe my health is extremely important to me as it is to everyone. In order to maintain optimal health, I recommend and take vitamins to supplement my diet. This ensures I am Did you know that vitamins can reduce or even eliminate hay fever & high blood pressure, maintain diabetes, getting everything I need, on a daily basis. improve your cardiovascular health, immune system and Did you know that food no longer gives us the required the list goes on? I hear you say “why do so many people nutrients we require daily? Due to the farming supply, not take vitamins?” or “Are they uninformed of which and demands being placed on farmers nowadays - food product is best to take?” and produce is suffering because of it? Our bodies will deteriorate over time if we deprive ourselves long Simply, people believe if they appear healthy now they enough of what the body needs. Do you really want to don’t require anything and will address it later in life – does that sound sensible to you? To wait until you’re do that to yourself and your family? unwell? Absolutely not! Both adults and children should be having a healthy balanced diet combined with vitamins to ensure optimal I recommend and take as do my clients USANA. USANA health. Our bodies need 59 nutrients every day to be at is a pharmaceutical grade supplement and has shown proven great results over time for me and my clients. optimal health (this includes water). Do you know what is in the vitamins you are currently taking? It is very important to ensure the vitamins you I would suggest everyone invest some time and money are taking are pharmaceutical grade and not food grade. into your health now so that your future loves you for it Food grade vitamins contain up to 30% impurities. later. If you, your family or friends is interested in incorporating USANA into your health regime please check out my website - www.usana.com or for discounted prices you can order directly through me on mobile 0428163313 or email - cinderella_stories_fitness@hotmail.com. Check out this video http://www.youtube.com/watch?v=XuHyxY1jC4s&feature=yo utu.be Here is a detailed description of the product and ingredients http://shop.usana.com/media/Shop/PIB/ANZ/en_ANZ_rebrand_Essentials.pdf Product of the Month – USANA Essentials (mega antioxidant & multimineral)
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Epsom Salts
What’s all the fuss about? We’ve all seen Epsom salts sold at our local Facial Scrub - Apply a pinch of Epsom salt to your supermarket, but many of us are unsure of how to favourite facial cleanser for a gentle scrub with the use them. benefits of healing magnesium. Did you know that Epsom Salts are an excellent source of magnesium, helping keep our bodies healthy and looking great? Many fitness gurus and beauticians swear by them. Here are some of the uses and benefits of Epsom salts:
Body Scrub - Mix 1 cup of Epsom salt with ¼ cup of almond oil, 1 teaspoon of liquid castile soap (optional) and 15 drops of Citrus and Peppermint essential oils. Apply mixture to the body as needed. Rinse after use.
Body aches - Add 2 cups of Epsom salts to a hot By adding Epsom salts to a hot bath you can treat bath and soak for at least 15 minutes. Epsom salts headaches, relieve muscle soreness and draw out help relieve muscle sprains and draw out impurities toxins from the body. and toxins from the body, leaving you feeling great. Supermodels Elle Macpherson and Rosie HuntingtonVolumizing Hair Mask - Combine equal parts of Whiteley add Epsom salts to their baths to reduce Epsom salts with your favourite conditioner and bloating and shed unwanted kilos. apply evenly to hair. Leave in for 20 minutes, rinse well and let your hair air-dry. Epsom salts are easy to use, inexpensive and with long-term use they can also improve your health Volumizing Sea Salt Hair Texturing Spray - Add and beauty. 1 cup of hot water, 2 tablespoons of Epsom salts, ½ teaspoon of sea salt, 1 teaspoon of aloe vera gel and ½ teaspoon of conditioner into a spray bottle. Shake By until Epsom salts have dissolved. Allow time to cool. Anna Holdsworth Apply to hair liberally. 13
By Helen Dayman It has been an inspiring journey watching the growth of Carly Grossek’s business Cinderella Stories Health & Fitness. Carly’s journey began like many of us through her own personal weightloss. Feeling like a ‘princess’ after losing 42kg, Carly decided the only possible name for her business to help others achieve similar results was to call it ‘Cinderella Stories Health & Fitness’. Cinderella Stories Health & Fitness opened its doors in August 2012 and has gone from strength to strength. The services offered shows her diversity and passion that Carly has in the health and fitness industry.
Personal Training
Bootcamps
Weekend Retreats Children’s Fitness
Your health and fitness program isn’t complete without also encorporting a nutrition program. Cinderella Stories Health & Fitness make so easy with an online nutrition program that helps people understand the importance of nutrition to a healthy lifestyle. Find out about the importance of the right foods, portion sizes and also looks at vitamins and supplements to ensure you are on the right path to a healthier you. Obesity is a big problem in children throughout Australia and Carly through her School Fitness Programs is doing her bit to educate young Australians on the importance of healthy lifestyle choices. The fitness programs with children is aimed to promote a healthy lifestyle involving movement from a young age. Sessions are a mixture of Multiskills that allow all children to have fun, exercise, and be involved with sport and exercise.
Nutritional Programs
Sports Team Fitness Coaching Cardio Tennis Coach
A session will include a warm up, weights/resistance then cardio followed by core/stretching techniques to ensure an optimum session is achieved and best results can be reached.
Netball umpiring
Have you heard about the Fitness Retreats? The Fitness Retreats are a great way to kick start your fitness, improve your current levels of fitness or even help with training for an event. All fitness levels are covered and encouraged to attend. The weekend includes exercise in the forms of different activities (boxing, group beach/water sessions, yoga, breathing techniques, nutrition is also focused on helping you with what is required to sustain a healthy lifestyle, plus some relaxing & much needed pampering at the end of it in the form of massages and hot springs). Currently there aren’t anymore retreats scheduled for 2013, and Carly is in the process of organising 2014 Retreats through Australia in beautiful locations.. I asked Carly about Cinderella Stories Health & Fitness Bootcamps. They sound fantastic to help get you motiviated. The Bootcamps are a group fitness session with other ladies for an hour. Sessions include Cardio, resistance training, weights, core/stretching activities for a full body workout.
Health and Fitness is a growth industry and I asked Carly what is involved in becoming a Personal Trainer. One of the most important things, Carly said, is that you need to be passionate about health & fitness and helping others become the healthiest versions of themselves. the minimum qualifications you need to run sessions as a Personal Trainer is a Certificate III & IV in Fitness. A Certificate IV in Small Business Management will give you the skills to make your business a success. Carly is also currently enrolled in a Certificate IV of Massage Therapy to offer more services to her clients. It is important to also register your business with Fitness Australia. Bootcamps - Glendal Primary School in Glen Waverley. (Saturday Mornings) Children’s Fitness - 4-5pm week nights (school term) Sunday-Thursday - Netball fitness coaching/ Netball (Nights ) Umpiring Cardio Tennis - Friday mornings in Wantirna
Personal Training by appointment
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Spring into Shape Exercise, getting in shape and getting outdoors are all very natural inclinations in the Spring. With long days and warmer months right around the corner, what better time than now to ‘spring’ into shape! Whether you want to tone up, lose weight or just feel more energetic what it comes down to is asking yourself what do I need to change about my current habits and how will I make this a reality? Exercise, getting in shape and getting outdoors are 30 minutes a day, than to do nothing at all. all very natural inclinations in the Spring. With long days and warmer months right around the corner, what better time than now to ‘spring’ into shape! • Try to set aside some time to do activities that you enjoy, like going for walks, cycling or swimming. If Whether you want to tone up, lose weight or just you enjoy the activity, you’re more likely to stick to feel more energetic what it comes down to is asking it. yourself what do I need to change about my current habits and how will I make this a reality? • Getting off the bus before your destination and walking the rest of the way; going for a walk during A few handy tips to get you started... your lunch break; and reducing time spent doing sedentary activities, such as watching television or What’s stopping you now? using the computer also will help. • If you are drinking sweetened beverages like cola, sweet tea, juice, sports drinks, or the daily chocolate mocha, cut it down and out. There is no substitute for water when our taste buds come begging. Don’t drink your calories. • Make a meal plan and eat consistently throughout the day. The major thing most overweight people • Set realistic goals. Pick only one or two that are have in common is they only eat one meal, typically the most important to you. dinner, and complain of not being hungry during the day. • Make activity a priority every day. To rev up your metabolism, eat at least 3 meals a • Post a note on the refrigerator each day as a day, avoid grazing, work in a snack or two, drink reminder to take a walk. water, and get your exercise! • Small, achievable goals may be more effective in • Exercise! Physical inactivity can lead to heart helping sedentary adults maintain fitness programs disease. It is better to do something, like walk for than more challenging goals.
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“goals” • Smaller goals, such as increasing daily steps by 2,500 steps at a time, might in fact be a more effective way to help people not only reach a desired physical activity goal, but also stick with it.
• Avoid beverages containing caffeine because they increase urine production and add to dehydration. • Wear light coloured, loose-fitting clothing to help reflect the sun’s rays.
“exercise”
• Exercising common sense is necessary when you put together your Spring fitness program. • Start an exercise program slowly, increasing the amount of exercise gradually. It is important to stop • Take it easy when you start. Otherwise, you may if you feel pain. do more harm than good. “No pain, no gain” is a common misconception about exercise. • Spring is marathon racing season and with temperatures climbing runners should be prepared It may be true for Olympic athletes, but it is and recognize the warning signs for heat-related dangerous for the average person to begin illnesses. strenuous activities without proper preparation. • Runners should begin the race well hydrated. Drink approximately 600mls of fluids at least two hours before the race. Finally, set measurable, attainable goals and reward yourself as they are achieved. These rewards don’t have to be earth-shattering either. You can reward yourself with a night out or some special “family time.”
By
Carly Grossek
So what are you waiting for, shed that winter coat, habits and all and step into spring!
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Be Sun Smar t Spring is here and the weather is already starting to warm up and Summer is just around the corner. If you live in Queensland, Northern Territory or Western Australia, you will already be feeling the bite from the sun. So, now is the time to think Sun Smart. Learning sun safety from a young age will instil good sun smart habits in children. As the warmer months roll up, we see many reminders on television about being Sun Smart from the Cancer Council of Australia and other organisations. As adults, we should be a role model and practice what we preach.
5 Sun Smart Tips Play and Exercise in the shade reduces exposure to the sun. Reflected UV radiation bounces off surfaces such as sand, water and even concrete, so use sunscreen even when not in direct sun. Wear sun protective clothing - cover as much skin
as possible with cool, loose-fitting clothes and wraps for babies. Choose clothing that has a high UV protection factor (UPF) - UPF15 provides good protection, but UPF50 provides the most protection.
Broad-brimmed hats - offer all round protection for
the face as well as neck. Remember to still wear sunscreen to protect from reflected UV radiation.
Be cool, wear sunglasses - when exercising to reduce
glare and eye damage. Make sure that the sunglasses are Category 2, 3 or 4 (Australian Standard 1067).
Sunscreen - it is important to develop the habit of
applying sunscreen. Don’t leave home without it. Apply SPF30+ broad-spectrum sunscreen to skin not protected by clothing at least 20 minutes before going outdoors and reapply every two hours.
We have our 5 Sun Smart Tips, now lets look at why we need to be Sun Smart.
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UV Radiation Childhood exposure to UV radiation significantly contributes to the development of skin cancer as an adult. Being Sun Smart from a young age will reduce the risks of skin cancer. What is the UV Index and why is it so important? The UV index indicates the amount of the sun’s UV radiation that reaches the earth’s surface. If the UV index is 3 or above, then you should apply sunscreen and other sun smart tips to reduce the risk of damage to your skin. Some parts of Australia may have a UV index of 3 and above all year. You can download UV Index apps for your mobile phone that show real-time UV index measurements for your location.
Links Be Sun Smart Play Sun Smart (downloadable pdf) - http://www.sunsmart.com.au/downloads/resources/ booklets/be_sunsmart_play_sunsmart.pdf Sun Smart App (Iphone/android) from Bureau of Meteorology - http://www.bom.gov.au/uv/iphoneapp.shtml UV Index (Iphone/IPad) App - https://itunes.apple.com/au/app/uv-index/id367786267?mt=8
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How
to
Overcome
a Weightloss Plateau Suffering from a weight loss plateau? For weeks you’ve been shedding kilos with a healthy diet and regular exercise, but suddenly the number on the scale won’t budge. Sometimes you’ve fallen off the wagon and other times your body is stubbornly holding onto that last 5kgs. Don’t lose hope. Here are some effective techniques to overcome that dreaded weight loss plateau.
1. Understand that losing weight is different for everyone:
According to Thomas R. Przybeck, PhD, our weight loss success is reliant on our personality. Przybeck, an assistant professor at Washington University School of Medicine, recommends that you understand your weight loss personality before attempting to lose weight.
Impulsive “If you have a tendency to be impul- Uptight “If you are highly anxious, you will prob-
sive, you might see a pint of Ben & Jerry’s in the freezer and go for it,” Przybeck says. Impulsive personalities must remove all temptation from their home in order to succeed in their weight loss plan. Also, pre-plan your meals prior to eating out.
ably have more difficulty,” Przybeck says. “Those who are anxious, nervous, and depressed might eat to feel better.” Monitor your emotional triggers. Keep a food journal and log how you are feeling prior to eating.
Oblivious Eating in front of the television? Is it Tenacious Some personalities do not find it hard
hunger or habit? Keep yourself focused on portion to lose weight. “If you are highly self-directed, cocontrol and keep mealtimes distraction-free. operative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time,” Przybeck says.
Sociable Sociable personalities have an easier time monitoring their food intake, as they tend to indulge with others, rather than by themselves.
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2. Record every food that you eat: Record all of the food that you taste, lick or eat. Drinks count too. Consuming too many calories is the leading culprit in weight loss plateaus. Count your calories honestly and see how many you are consuming.
5.
3. Cheat meals? Or cheat binges?
Exercise smarter:
A cheat meal once a week, when used correct- Increasing the duration of physical activity or ly, shocks the metabolism and quickens weight increasing the intensity will shock you body out loss. During a cheat meal, it is easy to overin- of complacency. dulge and undo all of your hard work. Mix up your exercise routine, as your current Try to only eat small portions of the foods you fitness program may no longer challenge your really love. It’s not worth wasting calories on body. Increase the incline on the treadmill. food that is mediocre. Go surfing. Play outside with your children. Be creative and more importantly, make your workout fun!
4. Eat more low-fat protein:
By
Protein suppresses Ghrelin, the hormone in the Anna Holdsworth stomach that indicates hunger. By eating more low-fat protein, fewer calories are consumed throughout the day. The Journal of Clinical Endocrinology and Metabolism states that foods high in fat increase Ghrelin, making you ravenous. A small bowl of high-fat yoghurt may trigger an uncontrollable binge. Beware of high-fat foods.
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Healthy, Savoury and Sweet THAI FISH CAKES WITH BEAN SPROUT SALAD These are dead easy and so tasty. If you like it hot, go for the green curry paste. Ingredients - Serves 2 / 30 minutes / 294 Calories 375g boneless firm white fish fillet, coarsely chopped 1 tablespoon red or green curry paste 1 shallot, trimmed, thinly sliced Âź cup chopped fresh coriander Olive oil spray 3 cups bean sprouts 2 Lebanese cucumbers, halved lengthways, sliced Handful fresh coriander sprigs Lime wedges, to serve
Method 1. Process the fish in a food processor until a coarse paste forms. 2. Transfer to a bowl. Stir in the curry paste, shallot and coriander. 3. Use clean hands to shape the mixture into 6 balls. Place on a plate in fridge for 30 minutes to chill. 4. Spray a large non-stick frying pan with oil and heat over medium heat. Add the balls and flatten each one slightly. Cook for 5 minutes each side or until golden and cooked through. 5. Meanwhile, combine the bean sprouts, cucumber and coriander sprigs. 6. Serve the fish cakes with the salad and lime wedges. Extra Tip You can also turn these into a pre-dinner nibble. Just roll the mixture into smaller balls and cook them for half the time. Serve with a little sweet chilli sauce for dipping.
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MIDDLE EASTERN EGGPLANT & ZUCCHINI PIZZA (Vegetarian) Fast food pizzas have around 1200 calories per pizza. Share that with someone and your eating over 600 calories. Eat one on your own and that’s your whole day gone! Check out how low the calories are in this pizza, not to mention the great taste and nutritional value. Who said you can never have pizza again – just not the takeaway kind!
Ingredients - Serves 2 / 35 minutes / 290 Calories 2 medium wholemeal Lebanese/Pita breads (dinner plate size) ½ garlic clove 100g chargrilled eggplant, cut into strips 100g chargrilled zucchini 1 cup cherry tomatoes, halved ¼ cup coriander sprigs ¼ cup mint leaves 2 tablespoons Greek yoghurt Olive oil spray
Method 1. Preheat the grill to hot. 2. Cook the breads under the grill for 1 minute or until crisp. 3. Remove and rub the grilled side with the cut side of the garlic. 4. Turn over and spray lightly with olive oil. 5. Top with the eggplant, zucchini and the tomatoes, cut-side. 6. Cook under the grill for 2 mins. 7. Top with the coriander and mint and a dollop of yoghurt. Season with freshly ground pepper. Extra Tip To chargrill the eggplant and zucchini, simply spray a chargrill with olive oil and cook the vegetables until tender and golden. Put the left over Lebanese/Pita bread in the freezer until next time.
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RICE PUDDING WITH RASPBERRY JAM (Vegetarian)
The raspberry jam adds a nice twist to this classic.
Ingredients - Serves 1 / 35 minutes / 233 Calories
¾ cup skim milk 20g arborio rice ½ teaspoon caster sugar ½ teaspoon fat reduced margarine ¼ teaspoon ground nutmeg 1 teaspoon raspberry jam 15g fresh or frozen thawed raspberries Fresh mint sprig, to serve
Method 1. Preheat oven to 180C (356 F) 2. Place the milk, rice and sugar in a 1 cup capacity ramekin or oven & microwave safe dish. Stir to combine. 3. Cook in the microwave for 1 minute and 10 seconds on high, making sure the milk does not boil over. Remove and stir gently. 4. Drop the margarine into the centre of the milk mixture (do not stir). Sprinkle with the nutmeg. 5. Place on a baking tray. Bake in oven for 30 minutes or until the rice has browned on top and has absorbed most of the milk mixture. 6. Top with the jam, raspberries and mint. Extra Tip I grew up on this as a staple dessert, but it was normally made with full fat milk, cream & lots more sugar. This is my healthier option. You can also use strawberries and strawberry jam. St Dalfour fruit spread make the best selection and they are really low in calories.
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APPLE TART (Vegetarian) I am a sucker for an apple tart, especially one with 140 calories! On the nights you have a low calory dinner, you many indulge in the occasional dessert.
Ingredients - Serves 4 / 20 minutes / 140 Calories 1 sheet frozen reduced-fat puff pastry, just thawed 1 medium apple, quartered, cored, thinly sliced Ground cinnamon, to dust
Method 1. Preheat oven to 220C. 2. Line baking tray with non-stick baking paper. 3. Cut pastry sheet into 4 squares. Place on the lined tray. 4. Use the point of a sharp knife to make a 2cm-wide boarder around the edge of each square without cutting all the way through. 5. Divide the sliced apple into 12 equal portions and arrange on the tarts, keeping within the boarders. 6. Bake for 10-12 minutes or until the pastry is puffed and golden. 7. Dust with ground cinnamon. Extra Tips This recipe serves 4. Feel free to halve the ingredients to only serve 2. Remember you can refrigerate the uneaten half for a snack tomorrow.
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NOT SO NAUGHTY NACHOS Nachos have always been my downfall but with this guilt free snack -
Nachos = NO WORRIES!
Ingredients - Serves 2 / 15 minutes / 289 Calories 1 spray olive oil 1 slice wholewheat mountain bread (flat bread) ½ medium onion diced 1 garlic clove crushed 1 celery stick – diced 100g premium low fat beef mince 100g lentils (drained) 200g Italian diced tomato ½ medium tomato (diced) 30g (1/3 med) Shephards avocado (diced) 1 tablespoon of low fat sour cream 1 tablespoon parmesan cheese
Method 1. Preheat oven to 220C degrees. Cut mountain bread into triangular pieces and place on a baking tray. Place into the oven until brown and crisp (about 5mins). Remove and set aside. 2. Lightly spray a frying pan with olive oil. Put diced onion & garlic in the pan and fry until transparent (2-3 min). 3. Add diced celery to frypan - fry, stirring occasionally for 5 min. 4. Add beef mince to pan. Fry until colour changes to brown and cooked through. Add lentils to frying pan. Stir until mixed well. 5. Add teaspoon of Mexican chilli powder, stir well to coat mixture. 6. Add the diced tomatoes, stir and simmer until juices have almost absorbed. Meanwhile, combine diced tomato & avocado in a bowl and set aside. 7. Assemble mountain bread crisps on a large plate. Pile nacho meat on top of crisps. 8. Dollop 1 tablespoon of sour cream on top of mince. Sprinkle tomato & avocado mixture on top of meat & sour cream. Top with grated parmesan. Serve immediately & enjoy!
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GREEK VEGGIE SKEWERS (Vegetarian) This is a really simple, clean and filling meal, great for using up leftover veggies.
Ingredients - Serves 2 / 40 minutes / 260 Calories 50g reduced-fat feta, cut into small squares 1 red capsicum, seeded, coarsely chopped 1 green capsicum, seeded, coarsely chopped 1 zucchini, halved lengthways and sliced 100g button mushrooms, halved 1 teaspoon fresh or dried rosemary Olive oil spray 1 cup steamed white rice 2 tablespoons reduced-fat tzatziki
Method 1. Preheat a grill on high. 2. Thread the feta and vegetables alternately onto four metal or soaked bamboo skewers. Place the skewers on the tray and sprinkle with the rosemary (if there are any remaining veggies, they can also go on the tray). Spray the skewers lightly with the olive oil. Place under the grill and cook for 10 minutes or until the vegetables have browned. 3. Meanwhile steam the white rice, following packet directions. 4. Divide the rice and skewers between plates and serve with tzatziki. Extra tip - Select a firm fetta, or as an alternative use 40g baby boconcini. These skewers can be made with any veggies you have, just adjust the calories accordingly
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5 HELPFUL KITCHEN TIPS
1. Microwave garlic cloves for 15 seconds and the skins slip right off. When mincing garlic,
sprinkle on a little salt so the pieces won’t stick to your knife or cutting board.
2. Before squeezing a lemon, microwave it for seconds to double the juice you get. 3. When using fresh herbs such as dill, chives, parsley etc., hold them all together in small
bunches and snip with kitchen scissors. It is a lot faster to chop this way, and you’ll find the herbs will be light and fluffy, not bruised and wet as they often become when chopped with a knife.
4. When selecting a melon (watermelon, honeydew, cantaloupe), smell it for freshness and
ripeness. Check to see that the fruit is heavy in weight and that the spot where it has been plucked from the vine is soft.
5.
Avoid ‘curly’ bacon for breakfast when you dip it in cold water before frying. Also when freezing bacon, arrange the strips flat, slice by slice, on waxed paper, then roll them up and put them in a plastic bag before freezing. To use, unroll and peel off the necessary number of slices. No need to thaw.
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Work Life Balance Life can be hectic at times. You are busy with If your life isn’t balanced, it can put a big strain earning a living. . Finding that balance between on not just yourself, but the entire family unit. work and the rest of your life can be difficult at Without a healthy work life balance, you will times. lose your appetite, drive and enery. Not to What do we mean about ‘rest of your life’. We mention, the deterioration in your family and are talking about everything else that doesn’t friend relationships. revolve around your business and work. Achieve a healthy Work Life Balance by - family - friends - hobbies - sport - relaxation
1. Setting routine schedules for different activities in your life. 2. Allocate family time with your spouse and children. 3. Make sure you spend time with friends in a social setting outside of the home/work environment.
It sometimes seems as if you don’t have any 4. Don’t forget a little bit of ‘ME’ time too. time left after working at your business. Sound familiar?
“All work and no play, makes Jack a dull boy” This proverb more commonly means that without time off from work, a person becomes both bored and boring. Let’s pare it down to basics - just no fun at all. But… the word dull can also mean blunt, Without a balanced lifestyle where every part without edge. Translate this to lacking in of your life is enriched, then your successes energy and enthusiasm, drained and stressed. and achievements can feel empty. Take time out, a few moments is all it takes to assess your lifestyle and ‘work life balance’. Make a few adjustments where it is needed most to ensure that you, your family and friends enjoy your new balanced lifestyle.
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