July 2010

Winners are grinners this month as we come to the conclusion of 2 major competitions.  What a great way it has been to keep everyone motivated during the colder months.  Some centres are continuing on with the competition spirit by holding 'Biggest Loser' and 'Survivor' challenges. Keep checking online for details on the next big national competition. 

Don't let the cold get in the way of your goals.

People who achieve success in any endeavour have one thing in common. They are willing to overcome small discomforts and inconveniences, as well as make a continuous effort in order to achieve their desired long term gain.

That's why its important to keep your eye on your goals. It's also why we run competitions and challenges to help. Hang in there and you will definitely notice the results when swimsuit season rolls around.

Get out your diary now, and mark in all your "me times at Healthy Inspirations" in advance.

Grand Opening

Apple iPad Winners

Dream Jeans Competition Winners

Member of the Month - Ruth C from Blackwood SA

Achievements: 10.7 kg’s, 40cm and 6.3% of Body Fat LOST!

		"I am 44 years of age with two young children and I work part-time. The start of my journey:  My journey began in September 2009. Prior to this time I had put on a lot of weight. I felt tired, lethargic and felt I had to push myself to do anything. I felt fat, unhappy and was missing the old me. Every photograph taken at this time made me cringe as the person I saw just wasn’t who I saw as me. But, as we are all painfully aware……the camera doesn’t lie!! Before I joined Healthy Inspirations I was walking regularly but not seeing the
results I wanted as I was also doing a lot of ‘emotional eating’! I ate when I was happy, sad, angry, frustrated and bored! Something needed to change! What has changed: Having walked past the Healthy Inspirations road sign for many months and noticing the ‘kilos lost' number increasing at a steady rate, I began to think that had I joined when I had first started noticing this, some of those ‘lost kilos' could have been mine and I would be feeling great! So I picked up the courage and just walked in! After all, what did I have to lose than those extra kilos!? What’s been happening? In September 2009, I was 82.5 kgs, I had actually lost 5 kgs on my own by walking and trying to watch what I ate but it was a slow progress and I often ended up putting on a few kilos.  I joined in September 2009 and by January 2010 I had reached my goal of 72.5 kgs! I had successfully managed the Christmas/New Year period and still got to my goal with a few indulgences along the way! I feel fit, toned and strong. I have more energy and I just love it when friends and colleagues make lovely positive comments about the changes they see in me and my appearance. I am wearing clothes that I haven’t been able to fit into and I am looking forward to buying a few new ones! There’s nothing as good as wearing a pair of size 10 jeans! What am I learning? I am learning that staying fit and managing my weight is something that I can control. I know what I need to eat to feel satisfied and also give me body what it needs to function efficiently. I have my ups and downs and I have good weeks and a few bad weeks but the difference is that I focus on how far I have come in a relatively short amount of time and I refocus by looking at my goals and getting back ‘on track’ as soon as I can. I make sure I use my food diary and up my gym sessions and try to fit in some extra walks, even if it’s just 30 minutes at a time. Within a week I can see my moods and my body again return to a level that I am comfortable with. The Healthy Inspirations girls are a vital part of my success. They are consistently friendly, positive, encouraging and always have lots of ideas and tips when you need it! They are there to support me in my weight loss, exercise and staying motivated.    I'm learning to stay positive and focused and I am enjoying the journey. I have found the opportunity to relax in the relaxation chair wonderful as I know that when I get stressed and overwhelmed I can easily turn to food for comfort, which doesn’t give me any benefits what so ever! With 10 minutes in the relaxation chair I come out feeling calm, refreshed and relaxed and I have 10 minutes to myself where I don’t have to think! I love the variety of the gym work provides. I can do a circuit or two and I can mix it up with the bikes, rowing machines, boxing and hand weights. There are always new exercises written up on the whiteboards and fun competitions and challenges to me keep me interested. Coming to Healthy Inspirations is part of my week now, I write in the days I can get in a do a workout and aim for 3 visits a week.  Some weeks are harder than others but as a working Mum of two small children, I accept that. Carrying less weight, being fit and strong makes me feel great. I am so glad that I had the courage to walk into Healthy Inspirations and begin this journey." ~ Ruth

Fight the flu with a healthy lifestyle

Does winter automatically mean developing a cold or flu will be inevitable or can our diet significantly reduce the risk of the sniffles, a stuffy nose and the aches of being unwell?

There are ways we can help our immune system combat symptoms of colds and flu’s by the choices of foods we eat and the healthy lifestyle we adopt.  Don’t wait until you start feeling sick to implement these changes; here are some tips to help you how to stay healthy before the bug strikes.

Food versus supplements

While supplements are a recommended insurance to help maintain levels of vitamins and minerals in your body, when trying to prevent sickness, foods packed with nutrition are better than dietary supplements.  For example eating an orange is better for you than just taking vitamin C because the orange offers you a combination of nutrients -- magnesium, potassium, folate, vitamin B6, and antioxidant-rich flavonoids.

All foods can play a part in keeping your immune system healthy and give it the ability to fight off colds and flu, but the reason that fruits and vegetables are more important is because they also contain vitamins A and E, as well as the flavonoids that work along side vitamin C which keeps your body strong and healthy. They are naturally high in 'nutrient density' and low in 'calorie density' and that's why the Healthy Inspirations plan includes at least 5 serves of vegetables and fruit per day.

Healthy Diet Plan

Maintaining a healthy balanced diet including lean meats, fish, chicken, low-fat dairy, nuts and seeds provides your body with the nutrients you need for general health which means your immune system will remain healthy even during the cold and flu season.  

These types of foods are especially important because they supply the amino acids that your body needs to build the components of your immune system. Lean meats also contain iron and zinc; deficiencies of these minerals can depress your immune system.

Eat your fruit and vegetables

Because there a fewer fruit and vegetable choices during winter, people tend to eat fewer, which is the opposite of what you should be doing. Everyone needs at least five servings of fruits and vegetables everyday to get adequate vitamins, minerals, fibre and antioxidants.  

Make sure that fruits and vegetables are part of every meal.  Oranges and mandarins which are an excellent source of vitamin C are currently in season. Plus, not only are frozen vegetables just as good a source of nutrients as fresh vegetables but we have available to us now frozen fruits such as berries so there is no excuse not to have your full servings of fruits and vegetables.

Here are some more quick tips to stay healthy through winter:

• Wash your hands - Germs can be transferred from touching any sort of everyday object so make sure you you’re hands are clean, especially when handling food.
• Get plenty of sleep - If you are not sleeping, you are more than likely stressed about a situation which will lower your immune system so take plenty of time out to rest, relax and get a good nights sleep. 
• Exercise - There is strong evidence that people who exercise don't get sick as often and this may be due to the fact that exercise decreases stress levels which helps the immune system stay balanced. Click here to hear a very interesting report on health, exercise and anti-aging on the ABC Health Report.

Which bread is better?

We’ve all heard the recommendation to avoid white bread and instead select bread high in grain, fibre and nutrition, but why? The nutrition panels of most bread look remarkably similar, so it is hard to see the justification for the recommendation.

What you won’t see on a nutrition panel is a measure of the bread’s Glycaemic Index, more commonly known as the GI.

A high GI (foods rated at 70 and above) is undesirable when losing weight because it means that the food is quickly digested and raises blood glucose levels quickly. Blood glucose levels are closely connected to hunger, cravings, and the extent to which we store fat. So, the higher the GI, the more difficult it is to lose unwanted weight.

Low GI foods are rated at 55 and below. Low GI foods are best for most people most of the time because in the long term they help reduce the risk of diseases such as insulin resistance, Type 2 diabetes, coronary heart disease and obesity. In the short term, they satisfy hunger the most and therefore help to reduce overeating.

The table below outlines the nutritional information for popular breads and includes the GI of each type of bread. This may help to make sense of why some breads are recommended over others, and it gives guidelines about the better bread choices to make.

Our team of dietitians have made this easy for you by marking the low GI grain and fruit carbs in your Healthy Inspirations Daily Journal.

Recipe of the Month - Chicken Casserole
Serves 4
1 protein and 2 vegetable

Ingredients Spray oil 480g chicken breast fillets, cubed 1medium oinion, sliced thinly 1 green capsicum, seeded and sliced

250g mushrooms, cleaned and sliced small chilli, seeded and finely sliced 2 medium tomatoes, sliced 1 cup salt-reduced chicken stock

Method

1. Pre-heat oven to 180 degrees.  Heat a large fry pan over moderate heat and spray with oil.  Add chicken to the pan and brown.  Remove and place in casserole dish.
2. Using the same fry pan, cook the onion and capsicum until the onion is translucent.
3. Add the mushrooms and chilli and cook for 2 minutes.  Transfer this mixture to the casserole with the chicken.
4. Lay the tomato slices over this mixture and add stock.  Cover and bake for 30 minutes.

Secret Women's Business

Did you know?

Strengthening your muscles and losing fat have hidden effects on body chemistry that may help fend off both breast and colon cancer.  There is evidence that resistance training for 10 minutes just 3 times a week can take about 1.7 years off your real age.

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Diabetes Awareness Week
11th - 17th of July 2010

	Each year Diabetes Australia celebrates National Diabetes Week to raise awareness about diabetes in Australia. The campaign aims to educate Australia of the risk factors for type 2 diabetes and how type 2 can be prevented.  CLICK HERE to find out more about Diabetes Australia.