ISSUE 94 AUGUST 2015
WHAT’S ON? Your Monthly Health and Fitness Newsletter
light at the end of the winter tunnel I love august - it heralds the awakening of the wattle tree, the lengthening of daylight hours and the strengthening of the sun. August tells me those cold bitter nights will soon be over and the cool lazy days of summer will soon be upon us.
Seniors day 14 august
August is a month to prepare; to awaken those tight muscles and ready them for outdoor play. But if you are still in winter’s dreary headspace and need some help to IGNITE your passion for exercise, here are some sure fire ways to get you active again:
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diabetes Diabetes with Alex Hardy. Our Exercise Physiologist will discuss diabetes; living with the disease and understanding what measures to take to prevent further complications. Following the presentation a diabetes risk assessment will be available for members to conduct and discuss their results.
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Surround yourself in motivation: hang up motivational pictures on mirrors, or use them as a screen saver for your computer or phone Challenge yourself: check out the Buzzfeed challenge shown on the left. Little challenges like this are a great way to keep you fired up and striving to achieve. Play with kids: ever noticed how much energy kids have? Just try keeping up! Organise to exercise with a friend: don’t be shy, make a solid commitment and you are less likely to press the snooze on your alarm. Buy some new workout clothes: then you have to wear them, right?!
And if all this fails, continue to hibernate during August but sign yourself up for our Spring Shape Up package which kicks off September 2. The program, run by our resident nutritionist, provides you with all the essentials to get you fit and fabulous for the summer months ahead.
Trading Hours Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.
Delicious One Pan Mexican Quinoa Wonderfully light, healthy and nutritious. And it’s so easy to make - even the quinoa is cooked right in the pan!
To protect the eyes and keep them healthy, it is important to keep them moist, free of irritants and to avoid strain.
Ingredients • • • • • • • • • • • • • •
1 tablespoon olive oil 2 cloves garlic, minced 1 jalapenos, minced 1 cup quinoa 1 cup vegetable broth 1 (425grams) can black beans, drained and rinsed 1 (411grams) can fire-roasted diced tomatoes 1 cup corn kernels 1 teaspoon chili powder 1/2 teaspoon cumin 1 avocado, halved, seeded, peeled and diced Juice of 1 lime 2 tablespoons chopped fresh cilantro leaves Kosher salt and freshly ground black pepper, to taste
Here are some tips to help reduce strain and protect the eyes:
Instructions
1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapenos, and cook, stirring frequently, until fragrant, about one minute. 2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. 3. Serve immediately. www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
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Source: http://damndelicious.net/2014/04/09/one-panmexican-quinoa/
Always be sure that you’re a comfortable arm’s distance away from what you’re looking at or reading.
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If you work in front of a computer screen all day, use the 20-20-20 rule to let your eyes rest: Every 20 minutes, look 20 feet away or more for at least 20 seconds. It helps break the eyes’ constant strain of focusing from doing close work, like reading or looking at a computer monitor. It also allows your eyes to blink more often increasing moisture to them.
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Further to the above, install a program on your computer that reminds you to rest your eyes (google eyeCare, Time Out, Calise)
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During winter, eyes can be affected even more due to heating systems in homes and offices creating dry air, which can irritate your eyes. Wind can also create the same irritant. Place a heated towel over your eyes for three minutes morning and night to unclog the oil glands that sit next to eye lashes.
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Were you told to eat carrots to improve your eyesight as a child? This could very well be an old wives tale (though they can’t hurt—you just have to eat a whole lot of them to reap any benefits.) But don’t discount the power of other fruits and veggies. Eat dark leafy greens like spinach, kale and brussel sprouts, as well as dark berries, like blueberries and blackberries, are rich in lutein, a type of carotenoid that protects against macular degeneration.
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Foods rich in omega-3s, like walnuts and fresh cold-water fish, have also been found to reduce inflammation in the blood vessels of the eye.
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Always wear sunglasses with 100 percent UVA and UVB protection (don’t forget to ensure your kids have sunglasses too since by the age of 18 we have already been exposed to 80% of the UV light that we will be exposed to in a lifetime).
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Everybody should have their eyes tested, especially after the age of 40. Children should have their first eye exam between the ages of 6 and 12 months – this is important to detect any visual problems that could impede a child’s ability to learn.
SWIMMING
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EYE Health When we think about healthy living rarely do we stop to think about the health of your eyes, but looking after the health of those two things we view the world with is just as important as regular exercise and clean eating especially because many diseases affect the eye in such a way that you can see 20/20 until suddenly, one day you can’t! Common eye problems that are age related include: • Macular degeneration - the part of the retina that processes light deteriorates • Cataracts - the lens of your eye becomes cloudy • Glaucoma - pressure in the eye damages the optic nerve