Taking soft drinks have become our daily routine without considering the side effects of cold drinks. Carbonated or soft drinks have become a part of our diet to such an extent that for many, a meal or a snack without a soft drink is unthinkable. Although soft drinks may provide instant refreshment, they are very harmful to our bodies.

A carbonated drink is nothing more than a toxic brew of colouring agents and chemicals with no nutritive value. A regular bottle contains an equivalent of 11 teaspoons of sugar and excessive consumption can lead to increased triglyceride (fat) formation and decreased glucose tolerance, either of which may cause diabetes. A regular can of a soft drink contains 45 milligrams of caffeine and can lead to a dependence on the substance. These drinks have a pH of 3,4 (acidic), which is strong enough to dissolve your teeth and intestinal linings. For habitual drinkers, the risk of bone fractures increases by three to four times and in the long run may even cause osteoporosis. Probably the most disturbing fact about soft drinks is that the zing, which makes them so appealing, comes from a combination of phosphoric acid and an anti-freeze compound, ethylene glycol (a poison).

Carbonated drinks are aerated with carbon dioxide—the same substance which is the waste product of our respiratory process and would otherwise cause suffocation if left in the lungs.

Soft drinks can also be used for other tasks such as cleaning toilet bowls, loosening rusted bolts or to get rid of corrosion on battery terminals. This highlights the true poisonous natural of all such drinks.

Considering all the harmful effects of soft drinks, it only makes sense to switch over to healthier substitutes such as water, fresh juices, flavoured milk, milk shakes or green tea. Considering the side effects of soft drinks, it is better to take natural drinks rather artificial ones.  Here are a few recipes that are easy to make & delicious to drink.  Enjoy

Lemon Verbena Lemonade

On a steamy afternoon, why settle for the familiar? Instead, grab a cool glass of something less familiar, with inspiration plucked from the garden.

 

Cook’s Note

Play around with different herbs, substituting whatever is available for the lemon verbena leaves. Basil, tarragon, and bay make for inspired sips.

Tropical Ginger Punch

Pass a pitcher of this punch at a party, at dinner or an afternoon get together

• Yield Serves 8

 

Breath Awareness

• Central to Body Balance is awareness of the breath. There are breathing exercises that help you improve your oxygen intake. There are some that help remind you to be in the present by controlling how you intake and exhale your breath and there are some that help you stay in more difficult positions.

Improving Posture

• Body Balance emphasizes a neutral spine. That means, if you are lying down, the majority of your back is on your mat but there is a little hollow where your lower back doesn’t touch. In standing poses, the emphasis is on feeling centered as if you had a string from the ceiling through your head to the ground running along your spine.

Improve Flexibility

• Flexibility is key to many of the balance poses. Starting simple and building up to harder positions will keep you from getting discouraged.

Improve Balance

• Not only do the standing positions of yoga require balance, many of the floor exercises do too. As you master these positions, you will improve your balance, adding grace to your everyday movements.

Reduce Stress

• Because balance  is about being in the present, it can help reduce stress through breathing exercises and muscle tension release. Body Balance can also help you take a longer view of situations by remembering that everything is possible if you take things in manageable steps.

Body Balance at Coffs Coast Health Club every Monday – 6:30 pm, Tuesday – 9:30 am, Thursday – 6:30 pm & Saturday mornings @ 8:30.  Try to attend at least two balance classes per week, you will find the flexibility & strength created will compliment everything you do both at the Coffs Coast Health Club & in your everyday walk.  Talk to your instructor before class if you have any health issues & they will advice on options available to you.

A delicious, restaurant-quality dish that takes less than 20 minutes to cook!

• Preparation time:  15 mins
• Cooking time: 20 mins
• Servings: 2

That’s how we like it a Coffs Coast Health Club, quick, easy & healthy for you.  Try this delicious  & simple recipe for dinner tonight…then tell your friends about it tomorrow.

Ingredients

320 g kipfler potatoes, skin on
2 x 160 g salmon fillets
1 1/2 tbs olive oil, divided
1 cup sugar-snap peas, trimmed and sliced on the diagonal
1 cup green beans, trimmed and sliced on the diagonal
1 x 2-cm piece preserved lemon, finely chopped
1 garlic clove, crushed
1/2 tbs lemon juice
Cracked black pepper

Method

Notes

Nutritional info per serving
2,314 kJ (553 cal), 42 g protein, 33 g carbs, 10 g fibre, 26 g fat (5 g sat fat), 711 mg sodium

Source: Prevention

Author: Judy Davie

We all know that exercise is good for you — it keeps your heart healthy and adds years to your life. But exercise does something else — it makes your sex life better. By exercising several times a week, you’ll not only be increasing your health but improving your sex life. Sound good? Find out more.

Exercise Makes You Feel Sexy

A big part of sex is feeling sexy. People who exercise have an improved body image over people who do not exercise. Being more comfortable with your body leads to better and more relaxed sex. Studies show that more physically fit men and women rated their own sexual desirability higher than less active men and women the same age. Eighty percent of men and 60% of females who exercised two to three times weekly rated their own sexual desirability as above average. As the number of days of exercise per week increased, so did the ratings of sexual desirability.

Exercise Improves Sexual Performance

Another study showed that men and women who were more physically fit rated their own sexual performance higher. Among people who exercised four to five days per week, 88% of the women and 69% of the men reported their own sexual performance as above average or much above average. The reason for this could simply be an increase in confidence because of an improved body image, or a physiological reason (such as better circulation and blood flow).

Exercise Means More Sex

People who exercise more have more sex. The reason for this is complicated. People who exercise more are generally healthier, younger and have more attractive bodies than the non-exercisers. Frequent exercisers may also be more physically-oriented people who seek out activities and sensations. Whatever the case, research does show that the more a person exercises, the more sex he or she tends to have.

Exercise Helps Sexual Aging

Sixty-year-olds who exercise frequently report having the same amount of sex and sexual pleasure as people decades younger. One study examined the sexual frequency and satisfaction ratings of swimmers aged 60 and found that they were the same as those 20 years younger. If you exercise a lot, your “sexual age” will be years younger than your chronological age.

Reduces Erectile Dysfunction

There is a saying in the erectile dysfunction world that “penis health is heart health.” Erectile dysfunction is often caused by circulatory problems. In order to have an erection, the penis must swell with blood. Blocked arteries, high blood pressure and other cardiovascular issues can interfere with that process. Exercise keeps the heart and arteries healthy, reducing the risk of erectile dysfunction. Researchers looked at men over the age of 50 and found that those who were physically active reported better erections and a 30% lower risk of impotence than men who were inactive.

Endorphin Release

Exercise releases endorphins that give a feeling of pleasure. The classic “runner’s high” is an example. In a “runner’s high,” a seasoned runner may experience a feeling of bliss and contentment during exercise caused by a release of endorphins. Your sex drive and feelings of sexual pleasure also use an endorphin release system. Each time you exercise (or have sex), your body releases these endorphins. The more frequent and intense the releases, the easier it is for sexual arousal and pleasure in the future. In fact, studies have shown that women who frequently exercise become aroused more quickly and are able to reach an orgasm faster and more intensely.

Exercise Adds Options

If you are physically fit, you may have more options for sex. Sex itself is an intense physical activity requiring strength and endurance. As you exercise, both your strength and endurance will increase, opening the possibility for more varied sexual positions that require greater physical control.

The Bottom Line

If better health isn’t enough motivation to get you into the gym or out for a run, maybe better sex will be. Use the information here to inspire yourself to increase your fitness and just watch what may happen to your sex life.

http://longevity.about.com/od/lifelongfitness/a/exercise_sex.htm

Chocolate Is Today’s Healthy Treat

Chocolate. There are few foods that evoke as much passion as this decadent treat. Folklore from many cultures claimed that consuming chocolate instilled faith, health, strength, and sexual passion. Once an indulgence of royalty, it is now a treasured and accessible – and yes, even healthy – treat. So where did our infatuation with chocolate begin?

Where Does Chocolate Come From?

The cacao tree, whose pods contain seeds that can be processed into chocolate, was discovered 2,000 years ago in the tropical rainforests of the Americas. The first people known to have consumed cacao were the Classic Period Maya (250-900 A.D.). They mixed ground cacao (cocoa) seeds with seasonings to make a bitter, spicy drink that was believed to be a health elixir.

Dark Chocolate Dipped Macaroons

The cookie (if it can be called a cookie?) is typically composed of coconut, egg whites, sugar, and vanilla, and you will find recipes made of differing proportions of the former, plus or minus an ingredient or two. I’ve had ones made with sweetened condensed milk and do like the moisture it contributes, but it makes the lighter treat a tad too heavy. Though it does sound like a lot of sugar, we didn’t find this version to be overly sweet at all. If you scale it back too much, it tastes like a coconut omelet. Coconut is wonderful, but the contrast of the dark chocolate makes these babies exceptional.

I encourage you to experiment with natural sweeteners here, as I think it would only slightly change the flavor. You can find natural sweeteners at natural foods stores or online. Evaporated palm sugar is a great alternative, or you could use regular granulated sugar if you prefer.

Ingredients

3 Egg Whites
1 Cup Organic Sucanat (Whole Cane Sugar)
3 Tbsp. Honey
2 tsp. Real Vanilla Extract
1/2 tsp. Salt
2 3/4 Cups Unsweetened Coconut
1/4 Cup Whole Wheat Pastry Flour/Brown Rice Flour*
340 grams Semi-Sweet/Dark Good Quality Chocolate Chips

Instructions

Heat oven to 190 C degrees.

Beat the egg whites with a whisk until they are loose and frothy. Add the salt, vanilla, sugar, and honey and combine. Add the coconut and stir. See starred note for consistency advice.

Using a small spoon, dollop about 2 Tbsp. of the mix 2 inches apart on a cookie sheet lined with either parchment paper or a non-stick cooking mat.

Bake in the oven for 14-16 minutes on the middle rack. Remove and cool completely. While the macaroons are cooling, heat the chocolate chips over a double-broiler, or glass bowl over simmering water. Be sure to not let the glass touch the water to avoid scorching. Continue to stir until chocolate is melted.

Lay out a new piece of parchment paper. Take a cooled macaroon, and generously dip half into the melted chocolate. Lay on the parchment for chocolate to harden. This time could be expedited in the fridge or freezer.

* The consistency of the mix will vary depending on the size of your egg whites and also how your coconut is shredded. When the mix sits in the bowl, you don’t want it to be weeping any liquid, it should hold itself together while still being moist. If anything is puddling at the bottom, add a bit of flour or GF flour to help dry things up. Add little by little, you may not need all of it. I needed to use the flour, as my eggs were large. Use your discretion and look for consistency before sticking to the measurements.

Total Servings: 24

Nutritional Information Per Serving

Calories: 155
Carbohydrates: 22.3g
Cholesterol: 0mg
Fat: 6.9g
Saturated Fat: 4.6g
Fiber: 1.9g
Sodium: 69mg
Protein: 1.8g

Madonna, is always fabulously fit. How does she do it, and what does it take to be so fit after 50?

WebMD asked celebrity fitness trainer Gunnar Peterson. He hasn’t trained Madonna, but he has worked with over-50 and under-50 stars, including Jennifer Lopez, Bruce Willis, Sylvester Stallone, and Gwyneth Paltrow.

Q: What does it take to be as fit as Madonna is, at Madonna’s age?

A: A level of commitment that most people can’t even imagine. It takes dedication to exercise and dedication to nutrition, [and] a dedication to sleep. And the minute you fall off in one of those categories, you will notice it in the physique when you are at that level.

Q: Is she just somehow blessed? Genetically predisposed to have a great, fit body?

A: No way. Madonna earned that.

Q: When you’re training someone to do an act as demanding as Madonna’s — singing, dancing, entertaining millions — what do you focus on? Cardio, strength, flexibility?

A: I focus on strength at a cardio pace. We move through a lot of strength movements at a steady, unforgiving pace.

Q: Can you give us some details? What kind of hours in the gym would it take to get ready?

A: It’s going to depend on how physical her show is… It could be ridiculously demanding…  It’s a big demand for them to be doing what they are doing physically and holding a tune. So they have to be in great shape to be able to do that. Luckily, someone like Madonna doesn’t get out of shape.

Q: Based on her previous shows, which are always high energy, what would you guess her daily preparation for this one might be?

A: She could be doing anywhere from 30 to 60 minutes of strength training, 30 to 60 minutes of movement — Pilates or yoga — and then add on to that four to eight hours a day of rehearsal.

Q: Whew. What about rest days? One day a week?

A: I’ve done that and I know it can work. But everybody’s different. Sometimes that doesn’t work for everyone. I tell them to try to build in a rest day or at least a rest period. When you finish [a workout] one day early, try to start the next day late just to give yourself a little bit longer downtime.

Q: What about diet? What nutrition tips would you give? Other tips?

A: I tell people, try to eat foods as close to their natural state as possible: fruits and vegetables, high-quality protein. They are going to need complex carbohydrates [such as whole-grain breads and cereals] for long-term energy.

I also tell them to be conscious of their daily sleep, as opposed to playing catch-up on a random Sunday. [It's not good] if your sleep is shortened and your nutrition [is] compromised.

The best way to teach children good eating habits is to show them.   A good start is sitting at the family dining table as a “family” & eat healthy foods together,   talk about what your family is eating and why.   Children learn by example.  This is a good article to read together with your children, it give you the opportunity to engage with them about all things healthy.  At Coffs Coast Health Club we are not only into your fitness as a parent but we are also into the health & welfare of entire families & communities.  If you need any information about nutrition for yourself or you family we are more than happy to help.  Bon Appetite!

You’re sitting in class and your stomach is starting to rumble. Finally, the bell rings and it’s time for lunch — woo-hoo! After all that time in class, you deserve a chance to head to the lunch area and sit down, relax, and enjoy the company of your friends over lunch.

But wait a minute — what exactly are you eating?

More than at other meals, kids have a lot of control over what they eat for lunch at school. A kid can choose to eat the green beans or throw them out. A kid also can choose to eat an apple instead of an ice cream sandwich.

When choosing what to eat for lunch, making a healthy choice is really important. Here’s why: Eating a variety of healthy foods gives you energy to do stuff, helps you grow the way you should, and can even keep you from getting sick.

Think of your school lunch as the fuel you put in your tank. If you choose the wrong kind of fuel, you might run out of energy before the day is over.

So what is the right kind of fuel? What does a healthy lunch look like? Unlike that killer question on your math test, there are many right answers to these questions.

To Buy or Not to Buy

Most kids have the choice of packing lunch or buying one at school. The good news is that a kid can get a healthy lunch by doing either one. But it’s not a slam-dunk. Chances are, some meals and foods served in the school canteen are healthier than others.

That doesn’t mean you shouldn’t buy your lunch, it just means you might want to give the canteen menu a closer look. Read the canteen menu the night before. Knowing what’s for lunch beforehand will let you know if you want to eat it! Bring home a copy of the menu or figure out how to find it on the school website.

A packed lunch isn’t automatically healthier than one you buy at school. If you pack chocolate cake and potato chips, that’s not a nutritious meal! But a packed lunch, if you do it right, does have a clear advantage. When you pack your lunch, you can be sure it includes your favorite healthy foods — stuff you know you like. It’s not a one-size-fits-all lunch. It’s a lunch just for you. If your favorite sandwich is peanut butter and banana, just make it and pack it — then you can eat it for lunch. Or maybe you love olives. Go ahead and pack them!

If you want to pack your lunch, you’ll need some help from your parents. Talk to them about what you like to eat in your lunch so they can stock up on those foods. Parents might offer to pack your lunch for you. This is nice of them, but you may want to watch how they do it and ask if you can start making your lunches yourself. It’s a way to show that you’re growing up.

10 Steps to a Great Lunch

Whether you pack or buy your lunch, follow these guidelines:

1. Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it comes to nutrition. They make your plate more colorful and they’re packed with vitamins and fiber. It’s a good idea to eat at least five servings of fruits and vegetables every day, so try to fit in one or two at lunch. A serving isn’t a lot. A serving of carrots is ½ cup or about 6 baby carrots. A fruit serving could be one medium orange.
2. Know the facts about fat. Kids need some fat in their diets to stay healthy — it also helps keep you feeling full — but you don’t want to eat too much of it. Fat is found in butter, oils, cheese, nuts, and meats. Some higher-fat lunch foods include french fries, hot dogs, cheeseburgers, macaroni and cheese, and chicken nuggets. Don’t worry if you like these foods! No food is bad, but you may want to eat them less often and in smaller portions. Foods that are lower in fat are usually baked or grilled. Some of the best low-fat foods are fruits, vegetables, and skim and low-fat milk.
3. Let whole grains reign. “Grains” include breads, cereals, rice, and pasta. But as we learn more about good nutrition, it’s clear that whole grains are better than refined grains. What’s the difference? Brown rice is a whole grain, but white rice is not. Likewise, wheat bread contains whole grains, whereas 100% white bread does not.
4. Slurp sensibly. It’s not just about what you eat — drinks count, too! Milk has been a favorite lunchtime drink for a long time. If you don’t like milk, choose water. Avoid juice drinks and soft drinks.
5. Balance your lunch. When people talk about balanced meals, they mean meals that include a mix of food groups: some grains, some fruits, some vegetables, some meat or protein foods, and some dairy foods such as milk and cheese. Try to do this with your lunch. If you don’t have a variety of foods on your plate, it’s probably not balanced. A double order of french fries, for example, would not make for a balanced lunch.
6. Steer clear of packaged snacks. Many schools make salty snacks, candy, and soft drink available in the cafeteria or in vending machines. It’s OK to have these foods once in a while, but they shouldn’t be on your lunch menu.
7. Mix it up. Do you eat the same lunch every day? If that lunch is a hot dog, it’s time to change your routine. Keep your taste buds from getting bored and try something new. Eating lots of different kinds of food gives your body a variety of nutrients.
8. Quit the clean plate club. Because lunch can be a busy time, you might not stop to think whether you’re getting full. Try to listen to what your body is telling you. If you feel full, it’s OK to stop eating.
9. Use your manners. Lunch areas sometimes look like feeding time at the zoo. Don’t be an animal! Follow those simple rules your parents are always reminding you about: Chew with your mouth closed. Don’t talk and eat at the same time. Use your utensils. Put your napkin on your lap. Be polite. And don’t make fun of what someone else is eating.
10. Don’t drink milk and laugh at the same time! Whatever you do at lunch, don’t tell your friends a funny joke when they’re drinking milk. Before you know it, they’ll be laughing and that milk will be coming out their noses! Gross!

by Mary L. Gavin, MD  for http://kidshealth.org

Try this easy Cheese & Zucchini Scone Recipe

Cheese and zucchini scones recipe

What do your children like to eat at lunch time?  Share your ideas & together let’s eat healthy and more nutritious food for “everybody’s” health!

For those days when you can’t get to the Coffs Coast Health Club…use your Body as Your Gym!

Unfortunately, the trouble with bodyweight workouts is their very nature: you’re trying to lift your bodyweight in order to lose your bodyweight. This can be a tricky endeavour, because you might not be strong enough yet to do sufficient reps to create a significant calorie burn. That’s why we got Mark Lauren, strength coach and author of You Are Your Own Gym (Light Of New Orleans Publishing), to give you the easy way to build the power to successfully do traditionally tough moves that make up so many bodyweight workouts.

With each move you’ll get a little tweak to make it slightly harder, which you can progress towards.

7 quick ways to make your bodyweight moves tougher

1.            Strap on a weighted backpack.

2.            Take four seconds to lower yourself and four seconds to raise yourself.

3.            Pause for two seconds at the bottom of each rep.

4.            Distance your body further from the ground by standing on a raised platform such as a park bench

5.            Do a short shuttle sprint of 50 metres between each set.

6.            Reduce your rest periods between each set.

7.            Squeeze your muscles at the top of each rep.

Click here to download  Your-Body-is-Your-Gym-Workout

By Dale Taylor of Australian Men’s Fitness