September 2010

Summer is fast approaching, and with it comes the annual struggle with following a weight loss program while also fitting a vast array of social activities, parties and outdoor functions into our busy schedules.

If for any reason you might have stopped your weight loss and exercise program, why not get started or restarted today? Simply pick up the phone and call your local Healthy Inspirations centre and say "I want to re-start!"

To make this summer just a little easier, we are producing our third Recipe Book. This time around the focus will be on picnics, entertaining and desserts, and we hope that the majority of the recipes included in the book can be favourites from our wonderful members and newsletter readers. And so... we ask you to send us your favourite summer recipes. You could also send a request like "I wish I had a recipe that...".

All recipes submitted should be suitable for those following a weight loss program, be quick and easy to prepare, and taste fabulous. The recipes become the property of Healthy Inspirations to share with others and may be changed to ensure they are entirely suitable for the Great Shape Program.

Email your recipe/s or requests to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Have you got what it takes to be the 2010 Slimmer of the year? No, this doesn't mean that you need to have lost 50 kilos or more, although if you have we'd love to hear about it.  We also want to know about the smaller losses, the struggles leading to success, the inspiring stories you may have to tell, or the stunning tips you have for others.

Tell us your weight loss story and you could be the Healthy Inspirations Slimmer of the Year 2010. Your story will then be used to inspire, motivate and encourage others, and you'll receive a prize package worth $2,000 including a make-over, a shopping spree with a personal shopper, and a pamper package.

CLICK HERE TO ENTER

Achievements: 19.4 kilos, 64 cms & 12.2 % body fat

		"I have been a member of Healthy Inspirations Frewville for 7 months now, and how it has changed my life! I first went there in January after the good old Christmas/New Years binges when I was feeling so fat and frumpy and knew that I had to do something to shed the kilos.  I was feeling miserable in and out of clothes. My work uniform was just about splitting at the seams, and I was generally feeling sluggish and tired all the time – not just from being at home with the kids! My inspiration to lose weight was turning the big 40 at the end of the year.  I wanted a new start, and wanted to look and feel great for my 40th party, and not look back at photos with disgust. I’ve done it! Not only have I reached my goal so that I can look good at my party, but have the added benefit of feeling fantastic, fitting into clothes 3 – 4 dress sizes smaller and now have a healthy lifestyle.
I have found the last 7 months particularly easy, and haven’t felt like I was on a diet, as really it has been about changing the way I look at food and identifying my bad eating habits. I’ve also felt so supported along the way from all the staff - they’re always so encouraging and friendly it makes the whole thing enjoyable. My biggest challenge I would have to say was at the beginning – not sharing a bottle of bubbles/wine with my girlfriends (not to mention the cheeses and dips that go with!) However I’ve discovered that really it’s something I can do without simply because I now look at it and ask do I really want it and is it worth the calories!  I exercise 6 – 7 days a week and can truly say that I love that part of my new life. I’ve never enjoyed going to the gym or doing classes, but now would feel lost without it. I joined with a friend, so the early morning starts are a bit easier as we go together and there’s no pulling out at the last minute! It’s also been great as we encourage each other and keep each other motivated.   I have to say this really has changed my life as I now eat a healthy balanced diet, and exercise regularly which none of the other myriads of diets/weight loss places have taught me – I just used to lose the weight and then whack it all back on, whereas I NOW know that I’m never going back to the old big me!" ~ Simone from Frewville, SA

Make the most of your vegies

There’s been a lot of talk recently about the nutritional value of vegies today compared with 30 years ago. Unless you’re one of the lucky (and motivated) ones, you probably don’t grow your own organic vegies but instead rely on your local greengrocer or supermarket for fresh produce.

Research in England and USA shows the decline in some nutrients over the past 30 years in various vegetables. Researchers believe that modern farming practices are to blame: speedy growth and synthetic fertilisers decrease the plant’s ability to synthesis nutrients or absorb them from the soil.

All is not lost, however, and even if you can’t access organic vegetables or grow your own, there are ways to maximise your nutrient intake from vegies to ensure your diet is as good as possible.

The brighter the better
A bright or richly coloured vegetable – think bright red compared to pale pink tomatoes – indicates a higher level of nutrients.

Look for traditional combinations
Most traditional combinations of vegetables provide the best nutrient value. The Mexican tomato and corn combination, beef and carrots, and a green leafy salad with avocado are just a few examples.

Bigger is not always better
Most plants have a limited amount of nutrients they can absorb from the soil, so often the larger the vegetables the lower the nutrient profile.

Eat fresh
The fresher the produce, the better the nutrients, so eat all vegies within a week of purchase. Being organised and having a weekly menu plan makes the shopping for vegies a lot easier.

Buy whole
Wherever possible, avoid the convenience of pre-cut vegies and instead select the whole vegetable. Peeling, chopping, shredding and other preparation methods all destroy nutrients, so the later you leave the preparation of your vegies, the better.

Try different vegies
Most of us tend to choose the same vegies week in, week out, without thought to seasonality or variety, and thus limit our intake of nutrients. Try to choose vegies which are in season, which means that they are more likely to have been grown locally so will be fresher, and aim to try one new vegetable each week. You might surprise yourself and find some new favourites.

Look for farmer’s markets or organic vegetables
Farmer’s markets offer freshly harvested, locally grown seasonal vegies that have ripened naturally, all of which combine to provide the best possible nutrients.

Of course, dietitians know that very few people are able to consume the quality, quantity and variety of vegetables every day to obtain all nutrients, so if you feel that you are missing out on essential nutrients or if your diet just isn’t up to scratch in the vegetable department, a daily multi vitamin/mineral combination might be in order. Ask one of your Health Coaches for more information.

 Is your workplace making you fat?

Recipe of the Month - Beetroot, Bean and Spinach Salad
Serves 4
1/4 dairy protein and 3 vegetable

Ingredients 4 medium beetroot 150g green beans 150g sugar snap peas

100g baby spinach leaves 90g low fat ricotta 2 Tbsp balsamic vinegar

Method

1. Pre-heat oven to 200 C.  Wash and trim beetroot, leaving 3cm stalks attached to prevent bleeding.  Place in a small dish and cover with foil.  Bake for 1 hour, then allow to cool.
2. Heat a pot of water to boiling.  Add beans and peas and blanch until tender but still crisp.   Remove from boiling water and rinse under cold water.
3. Peel beetroot and cut into wedges.
4. Divide vegetables between four plates, top with crumbled ricotta and drizzle with balsamic vinegar.

Variations:

1. Snow peas or mung bean sprouts could be added or replace the beans or sugar snap peas.
2. Beef or lamb strips can be added for protein.
3. Add corn kernels for a starchy carb serve.
4. Add 2 Tbsp toasted pine nuts for a fat serve.

Secret Women's Business
 

While men tend to be goal-oriented, women are gossip-oriented. A team from the University of Hertfordshire tracked more than three thousand people attempting to achieve a range of things, including weight loss. They found that women were more successful if they told family and friends about their plans, thus increasing their chances of sticking with a program by 10%. Share, go public, and you’re more likely to succeed. Check out the Healthy Inspirations Facebook page.

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National Stroke Week
13 - 19 September

	It is important to understand that stroke is preventable.  There are many factors that can increase your chance of having a stroke. Some of these, such as age, gender and a family history of stroke, cannot be controlled. However, there are a number of risk factors for stroke which you can control.

Quitting smoking, limiting alcohol, eating healthy and being physically active will also reduce your chances of having a stroke.  Click Here to find out more.