Archive for April, 2013

Gen Y’s to become Gen D (Generation Diabetes)

April 30, 2013

Generation Y, Echo Boomers or Millenniums
Born: 1977-1994

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A new national diabetes assessment released in 2012 reinforces a legacy of pandemic proportions being left for future generations – with one in three of today’s Gen Ys joining the ranks of ‘Generation D’ (Generation Diabetes) during their lifetime.

This report has prompted Australia’s leading research and consumer advocacy groups to join forces and demand urgent and renewed focus on this significant challenge to the Nation’s health and economy.  As an immediate priority re-commitment to the development of a formal national action plan in keeping with the United Nations Resolution no. 61/225 on diabetes is being demanded – a strategic plan which recommends countries review and strengthen critical activities to contain the growth and burden of the disease.  “Time is of the essence because unlike other developed nations, despite agreeing with these global recommendations, Australia has failed to take comprehensive action and implement change,” notes Lewis Kaplan, Chief Executive Officer, Diabetes Australia.

Diabetes: the silent pandemic and its impact on Australia, launched in Canberra today, is the latest comprehensive assessment of the disease’s rapid growth and its impact on Australians. Researched and written by Baker IDI Heart & Diabetes Institute in partnership with Diabetes Australia, the Juvenile Diabetes Research Foundation and Novo Nordisk – the report provides a sobering reminder that in just over a decade (by 2025), our fastest growing chronic disease, (type 2 diabetes) will triple in prevalence and affect three million Australians. A tragic prediction, especially given that type 2 diabetes is potentially preventable in a substantial proportion of people.

In addition to this dramatic growth in type 2 diabetes, the report highlights a continuing rise in the occurrence of type 1 diabetes – particularly in very young children (aged 0-4). 1   In contrast to type 2 diabetes, type 1 is unpreventable and the cause for the rise is worryingly, unknown.

Prevalence of type 1 diabetes in Australia is one of the highest in the world and is increasing by approximately three per cent annually.  The result is significantly more young children and their families are burdened with a lifelong incurable disease, requiring effective and consistent self-management to control the condition; typically multiple daily insulin injections.1    

Diabetes is an even greater issue for the Indigenous population who are three times more likely to have diabetes compared to non-Indigenous Australians.

Lead author of the report, Associate Professor Jonathan Shaw, Associate Director – Clinical Diabetes and Epidemiology, Baker IDI Heart & Diabetes Institute states: “Our future path with diabetes is very concerning.  What is critical now is for us to take urgent responsibility and act firmly and fast to contain the significant burden our younger generations and children are set to endure.

“The battle against diabetes requires concerted efforts on a number of fronts – strategies to slow down the rapidly rising number of those developing the disease and ensuring those living with diabetes are able to manage this insidious condition effectively.  We must also do everything we can to fully understand diabetes via research,” he adds.

According to the Changing Diabetes Map, which displays data on people diagnosed with diabetes in different regional areas, currently half of people with diabetes are unable to bring their blood glucose down to target levels, significantly increasing their risk of complications. Commenting on this, Lewis Kaplan, Chief Executive Officer, Diabetes Australia, says: “We need sustained, nationally consistent programs to prevent, detect and manage diabetes in Australia.  While there have been many plans and strategies designed over the years, the truth is we have failed in implementing and evaluating them properly – leaving us on the brink of disaster.

“The opportunity cost of doing little to stem this pandemic situation is apparent to many  – but not adequately to those who need to take hard and firm policy decisions to create healthier schools, homes, hospitals and work places,” adds Mr Kaplan.

Mike Wilson, Chief Executive Officer, Juvenile Diabetes Research Foundation comments the burden on very young children and their families is of significant concern.  “Collaborative efforts are needed to speed up research to find a cure.  Partnerships across business, government and not-for-profits are essential to this, as well as enabling those who live with diabetes to be part of enacting change for a healthier future.”

The report highlights four priority areas:-

  • Focused, timely and integrated action – to ensure national diabetes strategies are reviewed and strengthened to reflect Australian commitments to the United Nations Resolution on diabetes.
  • Changes in policy, legislation and attitudes – to provide an environment where healthy lifestyle choices can and will be made.
  • Access to and availability of information, technologies and proven treatments for every person with diabetes, irrespective of their socio-economic background.
  • Collaborative efforts that ensure research remains at the forefront of effort to find a cure.

One person every five minutes (or 275 Australians a day) develops diabetes – a condition that can result in visual impairment, kidney disease or limb amputation. While the current estimated annual health bill for diabetes is over $6 billion (equivalent to nearly one third of the NSW health budge, this is set to increase dramatically as more people are diagnosed with the disease.1

“Prevention of type 2 diabetes is now a reality for many – but understanding how to implement the appropriate lifestyle changes for large numbers of people remains uncertain,” adds A/Prof Shaw. “Considering diabetes entirely a matter of personal responsibility will certainly fail to address this public health challenge.  A well-planned and coordinated way to reach all levels of society is now critical for the future of this country.”

For more information on Diabetes Prevention and Control look here.

Editor’s Note: Original news release can be found here.

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It’s NEW – Coffs Coast Kids Club, fitness & fun for your little one!

April 27, 2013

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The local kids of the Coffs Coast are preparing to participate in a unique, healthy and fun exercise program. Coffs Coast Kids Club is hosting its first official program to give kids a place where they can develop balance, strength, coordination, fitness and flexibility in a non-competitive environment while having lots of fun! 

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It is recommended that school aged kids and young people do a minimum of 60 minutes of moderate to vigorous physical activity every day. There are also specific recommendations for infants and younger kids. A rise in the amount of sedentary or ‘still’ time – often spent watching TV, DVDs, logged in to the internet and playing computer games – is linked to kids and young people becoming overweight or obese, which they can carry through into adulthood.

Over the last 25 years, rates of childhood obesity have risen in many countries around the world. Some researchers have called it an “international epidemic of childhood obesity”. In a major study in 2004, almost 5,500 school-aged students in years K, 2, 4, 6, 8, 10 were surveyed and the survey showed that the number of NSW kids who were overweight or obese had risen from around one in 10 in 1985 to one in four in 2004.

It is very important to prevent and manage obesity in kids as there is a high risk that the problem will persist into adulthood. Obese kids have a 25-50% per cent chance of being obese adults, however, this possibility can be as high as 78% for older obese adolescents. Being overweight or obese puts a significant strain on our bodies and leads to many health problems in adults, such as muscle and bone complaints, cardiovascular disease, some types of cancer, sleep disorders, Type 2 diabetes and high blood pressure. Obese kids, particularly girls, also tend to have lower self esteem, lack energy throughout the day and are reported to be less happy.

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 Coffs Coast Kids Club is run by Carla Marchant – a local Fitness instructor, Yoga instructor, Zumba instructor, Art curator and Mum of two who is passionate about improving the quality of life of the kids in the Coffs Coast community.  Carla creates an environment where kids can express themselves creatively, learn to move their bodies, dance, laugh, play and learn.

Coffs Coast Kids Club Programs on site at C.ex Coffs, Vernon Street:
Pre Kindy Zumba       (3 – 5 year olds)
Tuesday 11.00am – 11.30am
Pre Kindy Yoga         (3 – 5 year olds)
Tuesday 11.45am – 12.30pm
Toddler Yoga             (18months – 3 year olds)
Tuesday 12.45pm – 1.15pm
Kids Zumba               (5 – 8 year olds)
Tuesday 3.30pm – 4.00pm
Kids Yoga                 (5 – 8 year olds)
Tuesday 4.15pm – 5.00pm

There are limited places still available for each Term 2 session, starting Tuesday 30th April. Bookings are also available for private sessions, schools, community groups, sports teams & birthday parties at your preferred venue.

Simply contact Carla on 0412 930 064 or via carla@coffscoasthc.com.au for further information.

Recipe of the Week – Low Fat Anzac Cookies

April 24, 2013

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These Aussie classics are based on a traditional Scottish oatmeal biscuit baked at home and sent to soldiers in the Australian and New Zealand Army Corps during World War 1. It is believed however that they were not called Anzac biscuits until after World War 1 when they continued to be made and sold instead as fund-raisers for returned soldiers. Our version has less sugar and significantly less total and saturated fat. Using smaller amounts of healthier fats in a reduced fat margarine spread rather than saturated fats from butter and a lite coconut greatly reduces the bad fat content- but they still taste great. Each biscuit contains only 2.5 grams of fat compared to 6 grams in a normal small Anzac biscuit. If you want an even more wholesome biscuit try swapping wholemeal plain flour for white.

Overview

  • Preparation:10 minutes
  • Cooking Time:20 minutes
  • Serves:30
  • Main Ingredient:Oats
  • Category:Cakes and Bakes

Ingredients:

  • 1 1/2 cups (135g) traditional rolled oats
  • 1 cup (150g) wholemeal or white plain flour
  • 1/3 cup (80g) caster  or raw sugar
  • 1/2 cup (45g) lite desiccated coconut
  • 3 tablespoons (60g) golden syrup
  • 4 tablespoons (80g) reduced fat canola or polyunsaturated spread (dairy free spread can be used)
  • 1/2 teaspoon coconut essence
  • 1 teaspoon bicarbonate of soda
  • 2 tablespoons boiling water

Method:

Step 1:

Preheat the oven to 150°C. In a large bowl combine oats, flour, sugar and coconut and mix well.

Step 2:

Combine syrup and reduced fat spread in a small saucepan and stir over a low heat until melted and runny. Add coconut essence. In a small bowl or cup combine soda and boiling water and stir through the golden syrup mixture immediately.

Step 3:

Stir the warm wet mixture through the dry ingredients and combine well.

Step 4:

Roll two teaspoons of the mixture into a small ball and place 4-5cm apart on a greased baking tray. Press down lightly on each biscuit with the back of a spoon to flatten a little. Repeat until all mixture is used up. Bake for 18 minutes or until golden brown. With a spatula or bread and butter knife separate the biscuits from the tray while still warm to prevent sticking. Cool on trays.

Tip: If you want a chewier Anzac biscuit try lining the baking trays with baking paper first. To make rolling the biscuits easier be sure to use slightly wet hands. Biscuits can be stored for 3-4 days in an air-tight container. A teaspoon of cinnamon or ground ginger is also a good way to vary this old fashioned Aussie favourite.

For a wheat free biscuit try substituting a gluten free flour.

This weeks recipe was sourced from http://www.guyleechfitness.com/Cakes-and-Bakes/low-fat-anzacs.html

The Truth About Artificial Sweeteners

April 23, 2013
The Truth About Artificial Sweeteners

Xylitol, sorbitol, and mannitol are all artificial sweeteners that are called sugar alcohols or polyols.  They are helpful for those trying to control the amount of calories in their diet and also for diabetics.  Read on to learn more about these artificial sweeteners and whether they are safe, and what role they play in weight loss.

Xylitol

Xylitol is a sugar alcohol that is used as a sugar substitute.  It occurs naturally and it is found in the fibrous vegetables and fruit, as well as in corn cobs and various hardwood trees such as birch.  In fact, it is produced naturally in our bodies.  It is roughly as sweet as sucrose but only has two thirds of the energy.  One teaspoon of xylitol contains 9.6 calories, while one teaspoon of sugar contains 15 calories.  There are zero net effective carbohydrates in xylitol while sugar has 4 grams per teaspoon.  Xylitol is safe for diabetics as it has less impact on blood sugar levels than regular sugars do.  It has a GI of 7, while sugar has a GI of 100.  It is used in cooking, baking, in beverages, chewing gum, mints, and other products such as nasal and mouth washes.

Xylitol is safe for teeth as it does not encourage tooth decay, and may actively aid in repairing minor cavities.  Research has confirmed that plaque is reduced when xylitol is consumed as it attracts and then starves harmful micro-organisms allowing the mouth to re-mineralise damaged teeth with less interruption.  Xylitol does not contribute to high blood sugar levels or the resulting hyperglycaemia caused by insufficient insulin response.  It may also have potential as a treatment for osteoporosis.  Xylitol-based chewing gum can help to prevent ear infections as the act of chewing and swallowing helps with the disposal of earwax and clearing the middle ear, while the xylitol prevents the growth of bacteria in the Eustachian tubes.

Xylitol may help to control oral infections of candida yeast.  It is safe for pregnant and nursing women and regular use can significantly reduce the probability of transmitting bacteria that is responsible for tooth decay from mother to child during the first two years of life by as much as 80 percent.

However, xylitol, like most sugar alcohols, can have a laxative effect as it is not fully broken down during digestion.  It has no known toxicity.

Sorbitol

Sorbitol, also known as glucitol, is a sugar alcohol that is slowly metabolised by the body.  It is mainly used in sugar free mints and various cough syrups, and is usually listed under the inactive ingredients.  It is also used in diet foods, and sugar-free chewing gum.  Sorbitol also occurs naturally in many stone fruits and berries from trees of the Sorbus genus.  It is known as a nutritive sweetener as it gives 11 kilojoules of energy per gram as opposed to the 17 kilojoules of energy per gram of sugar and starch.  It is about sixty percent as sweet as sucrose with one third fewer calories.  It does not promote tooth decay and is helpful for people with diabetes.

Consuming large amounts of sorbitol can lead to abdominal pain, gas, and mild to severe diarrhea.  It can also aggravate irritable bowel syndrome and fructose malabsorption.

Mannitol

Mannitol is a polyol or sugar alcohol that was originally isolated from the secretions of the Flowering Ash, called Manna after their resemblance to the biblical food.  Chemically, it is similar to xylitol and sorbitol.  Mannitol is used as a sweetener for people with diabetes, and is commonly used as a sweetener in breath freshening candies as it has a cooling effect.  It is about 50 percent as sweet as sucrose.  It does not promote tooth decay and has a low caloric content.  Mannitol does not pick up moisture and for this reason it is often used as a dusting powder for chewing gum.  Due to its high melting point, it is also used in chocolate-flavoured coating agents for ice cream and sweets.

Artificial Sweeteners and Weight Loss

Xylitol, sorbitol, and mannitol are all sugar alcohols that have a lower caloric value than sugars.  In this way, they can help people to achieve their weight goals.  They are incompletely absorbed by the body and what is absorbed is metabolised by insulin-independent mechanisms or excreted via the urine.  A significant amount of what is not absorbed is metabolised to short chain fatty acids and gases in the large intestine.  Xylitol has 2.4 calories per gram; sorbitol 2.6 calories per gram; and mannitol 1.6 calories per gram.  This is compared to the traditional 4 calories per gram that sugar has.  All sugar alcohols have a low GI, and they can be used to completely or partially replace traditional sugars such as sucrose and glucose.  This helps to reduce the overall glycaemic load of the diet, thus assisting with weight loss.

However, some studies have shown that products that contain artificial sweeteners can actually help to promote weight gain.  The theory is that when the body tastes sweetness, it prepares itself for a calorie load.  If the sweetness occurs without the related calories, such as when artificial sweeteners are used, we either keep on eating or reduce our calorie-burning metabolic activity.  It is currently recommended that foods and drinks that contain artificial sweeteners be used in moderation.  Do not use them as an excuse to indulge in other high calorie foods or to skip physical activity that is important to weight control and health.

Information sourced from: http://www.naturaltherapypages.com.au/article/artificial_sweeteners?utm_source=outbrain&utm_medium=affiliate&utm_campaign=%20generaltest#ixzz2R5OYtZH0

Turn Down Negative Self-Talk

April 21, 2013

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“I might as well face it, I’ll always be fat.” When Franco Beneduce hears a client say something like this, he knows he has his work cut out for him.

Beneduce is a certified life coach and group facilitator in San Francisco. As he coaches people on weight loss, body image, and successful life strategies, he sees how their self-talk — the conversations people have in their heads — either supports or undermines their progress toward their goals.

If you are a negative self-talker, you may not even be aware of it. Thinking the worst can be second nature after years of doing it. But it can be influencing how you live life and keeping you from getting the best out of it. Here’s how to cut back on negative self-talk.

It’s Not All in Your Head

Self-talk isn’t just mindless chatter. It has a way of creating its own reality. Telling yourself you can do something can help it happen. Telling yourself you can’t do something can make that come true. Tell yourself you’ll never lose weight and it can be like eating a whole bag of chips. Tell yourself it’s too hard to find another job and you’ll likely watch TV instead of updating your resume.

“Self-talk dictates how you relate to yourself and how you show up for other people,” says Beneduce. Let’s say you think you have nothing interesting to say. If you keep telling yourself that, other people are going to see you that way, too.

In fact, people who think negatively tend to be less outgoing and have weaker social networks than positive thinkers. Multiple studies link positive emotions with more satisfying relationships, more romance, and lower rates of divorce.

Avoid a Downward Spiral

Negative self-talk can be a runaway train. Your mind goes around in circles replaying a negative event or your own shortcomings. “People who ruminate dwell on negative feelings,” says Sonja Lyubomirsky, PhD, professor of psychology at the University of California in Riverside. You may think that you’re getting in touch with your true feelings, but bad feelings have a way of getting worse the more attention you give them.

The more you focus on negative events or shortcomings, the harder it is to put them behind you. Research shows that happy people do put bad days behind them. In a survey of 231 college students, those with a positive outlook were more likely to look back on negative events and report how much better things are for them now.

Talk Yourself Out of It

If negative self-talk came with an off switch, you could just flip it. But it doesn’t. It takes a plan and some work to tone it down. Here are four ways to make it happen:

  • Distance yourself. You can’t banish negative self-talk forever, but you can take a step back from it. When you notice negative self-talk occurring, Beneduce says address it like you would an opinionated third party. You might say, “Thanks for sharing,” or “It’s interesting you feel that way” and move on.
  • Distract yourself. “Over-thinking involves focusing on a train of thought that goes around and around,” Lyubomirsky says. “You can stop that train of thought by focusing on something else.” Try playing basketball, doing a crossword puzzle, or any other activity that fully engages your mind.
  • Call them on it. Give your negative thoughts the third-degree and they could crumble. You might ask yourself, “Is that really true?” or “Is there another way to look at this situation?” You may also look for benefits. If you missed that job promotion, are there any lessons for the future you can take from the situation? Or could another opportunity come out of it?
  • Save them for later. Set aside a time of day for negative self-talk. If you hear yourself doubting, blaming, or comparing yourself to others at another time of day, tell yourself you will come back to the conversation later. When the appointed time arrives, your negative thoughts may have lost most of their oomph.

Make It Positive

Beneduce admits he’s not immune to negative self-talk. When he works with large groups, he knows everyone will be watching him. If he’s on, the day will go well, but if he’s off, he flops. So going in, he tells himself, “I am confident. I have the skills I need. I am going to trust myself.” Sometimes he’ll write three words on a piece of paper to reinforce it. Throughout the day, he glances at them: “Fun. Smart. Effective.” And that is what he projects.

Article sourced from http://www.webmd.com/balance/express-yourself-13/negative-self-talk?page=2

Healthy Inspirations Recipe of the Week – Silver Beet & Coconut Soup

April 18, 2013

Healthy Inspirations

Serves 4

 

Ingredients

  • 2 bunches sliver beet
  • 25g butter
  • 1 brown onion, chopped
  • 2 garlic cloves, crushed
  • 2 cups vegetable stock
  • 1/2 (700g) cauliflower, cut into florets
  • 1 (270ml) can coconut milk
  • 1/4 tsp ground nutmeg
  • pinch of cayenne pepper (optional)

 

Method

  1. Rinse silver beet, shaking off excess water. Slice into 2cm slices, separating the stems from the leaves.
  2. Melt butter in a large saucepan over medium heat. Add onion and cook for 5 minutes or until tender.
  3. Add garlic. Cook, stirring, for 1 minute.
  4. Add stock, cauliflower and silver beet stems. Cover and bring to the boil. Cook for 8 minutes or until cauliflower is tender.
  5. Add silver beet leaves and cook for 2 minutes or until just wilted.
  6. Using a food processor or blender, process soup in batches, until smooth. Return soup to saucepan. Place over medium heat.
  7. Add 1 cup coconut milk, nutmeg and cayenne pepper. Bring to gentle simmer. Ladle into cups. Drizzle with remaining coconut milk. Season with cayenne pepper to taste.

 

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10 Rules To Live By If You’re Trying To Lose Weight

April 16, 2013

It’s easy to lose weight (and maintain a healthy weight!) with a few consistent habits.
10 Rules To Live By If You’re Trying To Lose Weight by Cheryl Bigus for MindBodyGreen.

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1. Keep a food journal. 

This is a tedious task (I know!) but it will give you clues to which foods you should keep eating and which ones might not be suited for your body.

Here’s what to include in your food journal:

  • What you eat
  • What you drink and how much
  • When you eat
  • How you felt while eating, and how you felt an hour later (include any changes in how you feel physically and emotionally).

2. Drink a LOT of water. 

Good, clean water is the foundation of good health. It flushes toxins, maintains our body temperature, and lubricates and cushions our organs.

3. Plan your meals ahead of time.

Planning what you’ll eat (and when) decreases the likelihood of eating whatever is around because you’re famished. It also takes the stress out of feeding yourself. You save money and waste less food as well as increase the success of meeting your weight loss goals.

4. Watch your portion sizes. 

Here is a fast and simple way to look at portions:

  • oils, fats, butter, cheese, condiments and dressings = size of your thumb
  • nuts and other healthy snacks = handful
  • protein, meat, yogurt = size of your palm
  • whole grain, starchy vegetables, vegetables and fruit = size of your fist

A few years ago, I was trying to lose a few of the extra pounds that had snuck up on me. Once I started to pay attention to portion sizes, something surprising happened: I realized that my body really didn’t need all the food I’d been eating and that I was actually much more comfortable with a little less.

5. Don’t diet. 

When you live in a restrictive way, your body perceives this lack of nutrients as starvation and it starts to store excess body fat. What you need to do is change your eating habits and your lifestyle—not go on a diet.

6. Ditch the negative self-talk and the naysayers.

You are where you. As long as you keep taking action and treating yourself with kindness, your anxiety and stress levels about your excess weight will diminish. There will be naysayers in everything you say, do, and believe in your life. Learning to accept that they are entitled to their opinions but they have no bearing on your life is the only way you’ll reach your goals.

7. Carve time to de-stress and relax. 

Stress is the biggest saboteur of weight loss. When you are under excess stress, your body kicks into emergency mode and releases cortisol, the stress hormone. You body thinks it has to fight or run, but then you do nothing but sit there and stew in your stress. This depletes your adrenals and your energy level as well as hinders proper digestion and your immune system.

8. Sleep at least 7 hours a night.

When you don’t have long enough quality sleep, your body again releases excess cortisol into your bloodstream. This derails all the efforts that you make in the day to eat healthy and lose weight. Plus, since you’re tired, you’re more likely during the day to reach for something sugary or caffeinated.

9. Move yo’ body. 

Sorry to give you a reality check on this one! You will be infinitely more successful in ALL your efforts if you stop sitting all day. Find something that you like to do that is physical and do it, frequently and consistently.

10. Be consistent in all your efforts.

This is the #1 factor that will get you to any goal—small,. consistent actions.We tend to treat everyone else better than we treat ourselves and our bodies. The biggest impact you can have on achieving your weight goals is to commit to yourself and be consistent.

Article sources here  http://www.mindbodygreen.com/0-8407/10-rules-to-live-by-if-youre-trying-to-lose-weight.html

Abnormal Hearts Aided by Exercise

April 14, 2013

A new study by The Heart Research Institute shows that patients born with a rare heart malformation can definitely boost their heart function by lifting weights. This challenges traditional thinking about the role of exercise in heart disease and has earned an international award for Dr. Rachael Cordina from the Clinical Research Group.

 

‘Fontan’ patients are born with a complex heart disease whereby the heart has only one main pumping chamber (called a ventricle), instead of the usual two. This causes a ‘traffic jam’ in the heart, as the oxygen-rich blood from the lungs mixes with the oxygen-poor blood returning from the body. “They’re very sick babies, because of the low oxygen levels,” says Rachael, who ran the study.

 

A partial fix for these children is the Fontan procedure, which is surgery to re-route the blood flow in the heart. This dramatically increases both life expectancy and quality of life. But Fontan patients only have half a working heart. Compared to ordinary people, they can still only manage limited exercise.

 

Rachael studied adults who had the Fontan surgery in childhood to see if she could improve their exercise capacity with strength training. “We took these people and we resistance trained them really intensively to build up muscle bulk…  to help use the muscles in their legs as a pump to push blood up into the heart, instead of the heart doing all the work.” And it worked! After 20 weeks of strength training, the Fontan patients showed a 10% improvement in their exercise tolerance and greater than 10% improvement in their heart function.

 

Rachael’s research is challenging traditional thinking among doctors:  “It’s a big thing for cardiologists… to start thinking that resistance training is okay.” In recognition of Rachael’s contributions to the field, she was recently honoured at the world’s largest cardiology conference, receiving an American Heart Association (AHA) Early Career Investigator Award.

Most importantly, this research will translate to a better quality of life and exercise capacity for Fontan patients.

 

Please note: Older adults and people with medical conditions should consult their doctor before undertaking any kind of intensive exercise program.

Information sourced from http://www.hri.org.au/home

Healthy Inspirations Recipe of the Week – Tandoori Chicken Burgers with Cheese & Salsa

April 11, 2013

Healthy Inspirations Coffs Coast

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Serves 6

Ingredients

  • 650g chicken thigh mince
  • ½ red onion, finely chopped
  • 1 egg
  • Salt and pepper
  • 2 Tbsp tandoori paste
  • Handful chopped coriander leaves
  • Olive oil
  • 6 slices cheddar or tasty cheese
  • 2 Tbsp mayonnaise
  • 2 Tbsp Greek yoghurt

 Method

  1. Combine the chicken, onion, egg, salt and pepper, tandoori paste and coriander leaves in a bowl and mix together with your hands. Form into 6 patties.
  2. Preheat BBQ or fry pan to high.  Dribble a little oil onto each patty and place on the BBQ for 6 – 8 minutes, turning after 4 minutes.
  3. Meanwhile, make a salsa by combining:
  • 2 green chillies, sliced finely
  • 3 spring onions, finely sliced
  • Pinch salt
  • ½ tsp turmeric
  • ¼ bunch coriander, chopped
  • ¼ bunch mint, chopped
  • ¼ bunch parsley, chopped
  • Juice of 1 lemon

4.  Combine the mayonnaise and yoghurt.
5.  To serve, layer the burgers with a slice of cheese, a dollop of the mayonnaise/yoghurt mixture, and finally the salsa mixture. Serve with a  green salad.

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Coffs Coast Health Club eNews April 2013

April 9, 2013

Coffs Coast Health Club Logo

Group Exercise Technique Classes COMING SOON!
technique
Our wonderful instructors have given their valuable time to help everyone get more out of their group exercise classes. Come along and learn the correct techniques from the experts. The classes are fantastic for new participants, those looking to get in to group exercise or those regulars looking to brush up on their skills.

Pop the following dates in to your diary…

PUMP        Monday 15th April at 9.00am with Nic
PUMP        Monday 15th April at 5.00pm with Brett
CYCLING    Monday 15th April at 5.00pm with Nic
BALANCE   Tuesday 16th April at 9.00am with RuthAnne & Carla
BOXING      Tuesday 16th April at 5.00pm with Glen
BOXING      Thursday 18th April at 5.00pm with Lee

Bring a buddy for FREE to all technique classes & they can stay to do the class too. Call 6658 6222, email info@coffscoasthc.com.au or book at reception on your next visit.

CHILDMINDING is one of the busiest departments of the club and with the school holidays just around the corner, please ensure you book at least the day before if you wish to utilise this service.

Booking the day before not only allows us to match the right amount of carers to the amount of children but it also saves you money as drop in children are charged more.

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Coffs Coast Health Club TV!
youtube
Most of you know about our facebook page, many of you know about our twitter page but have you checked out our youtube page recently?

Glen has been doing a great job of updating it with tips, exercises, stretches and interviews. Just click here to see what we mean and subscribe to the page, so that you will be the first to see any new video when it is uploaded.

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So What Is Healthy Inspirations?
Healthy Inspirations
We make it easier for women to measure up with affordable weight loss! There are Healthy Inspirations Shaping Women For Life Programs right across Australia and New Zealand, delivering the revolutionary 3 in 1 weight loss solution for women. Of all the weight loss programs available to women, only Healthy Inspirations integrates the three essential strategies for effective weight loss: nutritional advice, achievable exercise and professional support. Our members have lost over 130,000 kilos so far and because our weight loss program takes a lifestyle approach,
we have thousands of members who have kept their weight off for 2, 3, 4 years and more.
Coffs Coast Health Club
We’re so excited about the incredible results that our members are getting. Before they came to Healthy Inspirations, most members said that they had “tried everything”, but they simply had not tried the combined power of a fully integrated program that puts all the essential components for lasting weight loss together at the same time – with the support from having a one-on-one coach.

Have a chat with Linda or Simone in the club or email coffsharbour@healthyinspirations.com.au to find out how they can help you achieve your weight loss goals!

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One On One or Small Group Personal Training!
SmallGroupPersonalTraining
Many members have already taken advantage of the One on One Personal Training Kickstart deal of 3 x 30min sessions for $99. The members have been able to establish goals and set a plan to achieve them. The members have realised the level of effort required in both exercise and lifestyle changes that they need to make to establish these goals. This offer is now open for the rest of April, so take advantage of this deal to keep your summer efforts rolling through winter. Contact Glen directly on 0411 037 097 & he will arrange your first appointment with the most appropriate trainer for your needs.

For those of you after some Personal Training sessions with a difference, join Jenny Morrall and her TABATA training sessions.

She conducts Small Group Personal Training with these challenging HIIT (High Intensity Interval Training) sessions. They are held on Mondays at 9:15am with up to 10 people at a time.
Contact Jenny directly on 0409 834 420 for more details.

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Invite The Coffs Coast Health Club Smurfs To Your Next Event!
Coffs Coast Health Club Smurfs
Our wonderful Smurfs are doing a fantastic job of entertaining crowds, putting a smile on adults & childrens faces alike & delivering the healthy lifestyle message throughout the local community.

They have been seen at sporting registration days, the Barney Miller Surf Classic, in the main street of Sawtell for the Easter Fun Day & even delivering Valentines Day messages to students at Toormina High School.

They have been so popular that they need their own diary now, so if you would like them to visit your upcoming event, please contact Linda via community@coffscoasthc.com.au or 6658 6222 & she will arrange for them to help make your event a special one…
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Ignite Your Fat Burning Potential With D-Fine8!
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Dfine8 contains active ingredients that help to curb your appetite while also offering properties that help you to maintain your energy levels throughout the day. Its effect of curbing your appetite means that you don’t have to spend your day feeling hungry because your diet prohibits you from eating.

This supplement is prefect for any athlete, sports person or individual wishing to burn more calories and speed metabolism to assist with weight management or any individual wishing to sustain there energy for workout purposes or daily tasks.

We have just secured a great deal with D-Fine8 for April and now have a limited number of 450g packs for ONLY $64! That’s the cheapest in the region by a loooong way. Be quick…

We also provide 10% OFF other individual products to all members if you have more targeted needs. Inquire at reception for further information or speak with your trainer but make your move today as we have limited stock available.

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So What Is Massage Therapy?
Coffs Coast Health Club Massage Therapy

Coffs Coast Massage Therapy is the secret ingredient to optimal well being. Repair, rejuvenate and relax with our professional massage therapists as they work with you to improve your quality of life and daily performance.

We provide services including remedial massage, sports massage, relaxation massage and trigger point therapy in a comfortable environment. We treat joint pain, muscular pain, neck and back pain, headaches, movement and postural disorders. We also repair your aches and pains from sport, work, fitness and leisure activities or just provide you with a relaxing respite from your hectic daily demands.

Have a chat with Angela in the club or email info@coffscoasthc.com.au to find out how she can help you get the well being satisfaction you desire!
 

Coffs Coast Health Club

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

 

While others focus on controlling the fitness market, we focus on helping you get fit. Thank you again for being such a loyal member & supporting the region’s community health club.

 

Sincerely, 

Your CCHC Team