WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 114 APRIL 2017
ALL THINGS CHOCOLATE This month let’s discuss all things chocolate ‘cause let’s face it, at Easter time there is no avoiding that creamy dark substance! We will start with an article published on LIVESTRONG whose purpose is to bring awareness of the fight against cancer and to support those in pursuit of living healthy everyday. Eating Chocolate the Good and Bad by BRIAN WILLETT Last Updated: Mar 13, 2014 Although chocolate’s sweet, pleasant taste may put a smile on your face, there are some disadvantages associated with eating this rich food. While you can eat any food in moderation, chocolate provides few nutritional benefits and has several nutritional disadvantages that may make it a poor choice for your diet. Nutritional properties may vary between brands, so check product labels when available. High Calorie Content: Chocolate is calorie-dense. A 1.55-ounce bar (about 45grams for us Aussies) of milk chocolate contains 235 calories. This amount is more than many other snack foods provide. For example, a 1.55-ounce serving of beef jerky provides 124 calories. Consuming too many high-calorie foods can lead to obesity. While you can burn calories through exercise, doing so with chocolate would be time consuming. It would take 57 minutes of weightlifting or 43 minutes of water aerobics to burn 210 calories. The same serving of a dark chocolate bar contains 263 calories, but dark chocolate contains plant compounds that are beneficial to your health, according to a 2012 issue of the “International Journal of Hypertension.” Even though dark chocolate contains healthy compounds, it is still high in calories and counts towards your overall calorie intake. High Saturated Fat Content Among disadvantages of eating chocolate is it is not only high in total fat, but high in saturated fat. Each 1.55-ounce serving of chocolate contains 8.14 grams of saturated fat, a type of fat that may increase your risk of heart disease. Saturated fat can increase your levels of “bad” LDL cholesterol. To reduce your risk of heart disease, the American Heart Association suggests a daily limit of 16 grams or less of saturated fat. Chocolate provides half of this amount in each 1.55-ounce serving. The same serving of dark chocolate contains 10.8 grams of saturated fat, but Harvard Medical School explains that the fats in dark chocolate come from the cocoa butter and do not raise cholesterol levels, unlike the fats in milk chocolate that are primarily milk-fats.
TRADING HOURS
Monday - Friday* Saturday Sunday
High Sugar Content Chocolate has a rich flavour not only because of the fat it contains, but also from high sugar content. Each 1.55-ounce serving, or about one bar, contains 22.66 grams of sugar. Although sugar, as with other carbohydrates, can provide energy, it has several nutritional drawbacks. Sugar can promote tooth decay, and a diet high in sugar may increase your risk of heart disease. Dark chocolate also contains a lot of sugar, but less than milk chocolate. A 1.55-ounce serving of 70 percent dark chocolate delivers 10.54 grams of sugar -- less than half of what milk chocolate contains. Low in Vitamins and Minerals Chocolate can have a detrimental effect on your health if you eat it instead of a healthier snack, because of its few beneficial nutrients. Chocolate is not a significant source of vitamins, and provides just 8 percent of the daily-suggested intake of calcium and 2 percent of the daily-suggested intake www.mountiesignite.com.au facebook.com/mountiesignite ofinstagram.com/ignite_healthandfitness iron.
TODAY I WILL LOVE MYSELF ENOUGH TO EXERCISE. S H T M N 6 O 9 Y 3 4 M G STIN$G FEES U
5.00am - 10.00pm 6.00am - 7.00pm 7.00am - 7.00pm
J 0 JOIN $
Conditions apply. Must be a Mounties Member. Offer ends 31.5.17.
*Pool closes at 9.00pm Fridays.
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
5 STEPS TO STOP SUGAR CRAVINGS
G N I N ULTS I A R RES T T L S A E N ES B O 20 S Y E T R BUIONSE N E A P UAR S E ES FR G
PROTEIN
Eat some protein with every meal. Protein will help regulate your blood sugar levels and make you feel satisfied for longer.
WHOLEGRAINS
Choose whole grain carbohydrates such as brown rice, whole oats and quiona. These foods slow the absorption of sugar into the blood stream reducing the sharp spikes that cause cravings.
10 S ET 2 Y BUIONSE G SS RE SE 1 F T GE
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
DRINK
Sometimes sugar cravings are the result of dehydration. Try a glass of water with a squeeze of lemon and a sprig of mint.
MAGNESIUM
Chocolate cravings could be your bodies cry for more magnesium. Try eating more seeds, veggies and fruits.
Offer ends 30.4.17. 60 minute sessions only.
NO THANKS
R P C N R A LE
Practice NO THANKS. Most of us know what foods are good and what are bad, it’s our decision-making skills that let us down. Saying NO THANKS more often, will get easier, you just have to start.
21 people drowned over Christmas in NSW alone. Let’s change this statistic together!
Our instructors are fully qualified and you will receive a Royal Lifesaving certificate on successful completion of the course. Courses are face to face in a classroom based environment. No prior learning is required.
DURATION: 3HOURS | COST: $59.00 27 APRIL 6.30PM – 9.30PM DATES: 11 MAY 6.30PM – 9.30PM
HEALTHY FLOURLESS CHOCOLATE CAKE INGREDIENTS • 7.5 oz (200g) unsweetened baking chocolate or at 70% cocoa
Courses are subject to minimum enrolment numbers.
FOR BOOKINGS CALL 8784 0014
•
1 tbsp unsweetened cocoa powder
•
½ tsp baking soda
•
1¼ cup (200g) pitted dates, or about 10 dates
•
3 large eggs
•
¼ cup coconut oil
•
1 tsp vanilla extract
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
INSTRUCTIONS 1. Preheat the oven to 350 F (180 C). 2. In a food processor, pulse chocolate, cocoa powder and baking soda until texture of coarse sand. 3. Pulse pitted dates, then eggs, coconut oil and vanilla. 4. Transfer the batter into a 8x8 inch (20 x 20 cm) baking dish.
DY O INB
5. Bake for about 25 minutes or until a toothpick comes out clean.
TIME TO RETEST YOUR...
6. Allow to cool before serving. SOURCE: http://www.delscookingtwist.com/2016/03/16/ healthy-flourless-chocolate-cake/
! K C A B S I
• Body fat % • Skeletal muscle mass • Bone mineral content • Internal fat (potentially dangerous fat) • Segmental lean analysis • Where the fat is located on your body + so much more! REMEMBER... If you’re not assessing you are simply guessing!
RETESTING OR NEW SCANS AVAILABLE Thursday 20 April – 4.30pm - 7.30pm Bookings at the Service Desk www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
S R U O R E GH T S EA ADIN TR APRIL
LEARN TO SWIM AND SQUAD PROGRAMS DO NOT RUN ON PUBLIC HOLIDAYS. THERE ARE NO OTHER CLASSES OR SWIMMING LESSONS ON THIS DAY.
GOOD FRIDAY 14
CLOSED
SATURDAY 15
8.00AM - 4.00PM
SUNDAY 16
8.00AM - 4.00PM
MONDAY 17
8.00AM - 6.00PM
SATURDAY CLASSES 8.30AM
KICKBOX - STUDIO 2 - CATHERINE
9.30AM
BODY BALANCE - STUDIO 3 - MARIE
9.00AM
CXWORX - STUDIO 3 - MARIE
9.30AM
AQUA WORKS - POOL - LYNETTE
9.30AM
BODY COMBAT - STUDIO 2 - AVEI
10.30AM
BODY PUMP - STUDIO 2 - AVEI
SUNDAY CLASSES 8.15AM
YOGA - STUDIO 3 - OLIVIA
9.15AM
YOGA - STUDIO 3 - OLIVIA
9.30AM
ZUMBA - STUDIO 2 - YVONNE
MONDAY CLASSES 8.30AM
RPM - STUDIO 2 - TAMARA
10.15AM
AQUA ZUMBA - POOL - KELLY
9.30AM
ZUMBA - STUDIO 2 - KELLY
10.30AM
BODY PUMP - STUDIO 2 - JAKO
9.30AM
AQUA GENTLE - POOL - LYNETTE
11.30AM
PILATES - STUDIO 2 - TIOLA
GOOD CHOCOLATE
As discussed in our previous article dark chocolate contains some healthy compounds. We are not talking about candy bar chocolate here, this is about real chocolate that is made with a minimal amount of sugar (the 85% cacao kinds). Dark chocolate is a potent source of polyphenol antioxidants; these help keep the blood flowing freely around your body which can reduce blood pressure decreasing the risk to heart attack and stroke. Polyphenols in cacao also increase HDL cholesterol (the good kind), which in turns leads to decreased oxidized LDL cholesterol (the bad kind). Eating dark chocolate can also cause a release of the “happiness neurotransmitters” – serotonin, dopamine, and endorphins. These enable you to concentrate more and delay fatigue (much like the affect that coffee has on us). Some studies have even suggested that eating dark chocolate can reduce appetite for junk food and provides UV protection for our skin! If you love chocolate and want to increase the health benefits from eating it, start reading the nutrition labels and check out the sugar content. Go for chocolate with more cacao and less sugar. Be aware also of chocolate that are labelled “sugar free” as these may contain artificial sweeteners. If you love milk chocolate wean your way to the darker varieties block by block starting with the 70% range. Remember, even if the block says Dark Chocolate, it does not necessarily mean that the sugar levels are low – read the labels.
• Squad programs and private lessons • Lessons from 6 months to adults • State of the art purpose built facility • Undercover car parking • Royal life swim & survive endorsed • Austswim certified
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
0am EApril 9.0 00) Y V l i I A NS 13th April 3rd Aper n $68. D 4 TE 10th –– 21st ondayt childr IN 1: 8th ce M uen en ek : 1 seq mm sub We ek 2 o c s d& We ent (2n m .00 rol En t $72 s Co
IM W S
PHONE 8784 0014
SWIMMING
SWIMMING
E V I NS
E T IN
INGG S H C IN NTAL A TE IMM ME G SW NDA EDIN S! FU BRE PION & AM CH