Archive for August, 2017

Asparagus, capsicum and goats cheese frittata

August 17, 2017

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We love a good frittata: they’re easy, healthy and super-tasty. Enjoy this one for any main meal, or slice it into smaller squares and use as an appetiser. Serves 4

Ingredients

4 Tbsp olive oil
2 bunches asparagus, sliced into 2cm pieces
8 large eggs
¾ cup roasted red capsicum, diced
60g goat cheese, crumbled
1 spring onion, sliced
1 Tbsp chopped fresh parsley
½ tsp salt
¼ tsp pepper
¼ cup chopped fresh basil

Method

  1. Heat a large ovenproof skillet over moderate heat. Add half the olive oil and the asparagus. Cover and cook, stirring occasionally, until asparagus is tender, about 7 – 8 minutes. Uncover to let moisture evaporate, then remove from heat and let asparagus cool.
  2. Lightly beat the eggs in a medium bowl. Add the asparagus, capsicum, cheese, spring onion, parsley, salt and pepper. Mix gently.
  3. Heat the skillet over moderate heat, add remaining oil and heat for 30 seconds. Pour in the egg mixture and cook, stirring gently from the outside edge to the centre until the eggs are set on the sides and soft in the centre, about 6 – 7 minutes.
  4. Meanwhile, heat the grill. Place the skillet under the grill and cook until the eggs are set and the top is golden brown. Loosen the frittata from the pan and place a large plate upside-down on the pan and, using both hands and pot holders, invert the frittata. Sprinkle with basil and serve.

Why Ketosis Helps You Reduce Cravings & Hunger?

August 13, 2017

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If you’re embarking on a weight-loss journey, chances are you’ll run into the nutritional ketosis diet. But have you ever wondered if (and why) ketosis can help you lose weight? First, let me assure you that it can. In fact, even mainstream doctors are suggesting ketogenic diets for an entire host of patients, including those with metabolic syndrome. The beauty of the standard ketogenic diet—which consists of about 70 to 80 percent healthy fats, 10 to 20 percent protein, and 5 percent carbohydrates—is that you will not feel hungry or deprived.

Ketosis can also offer health benefits that stretch far beyond weight loss. This way of eating can be beneficial for people with mitochondrial dysfunction and cancer or for athletes looking to increase their athletic performance. Here’s why the ketogenic diet is a good choice for weight loss and overall health:

1. Ketosis will suppress hunger pangs.

Ketosis is a great appetite suppressant; if you are eating a standard (high-carb) American diet, you have blood sugar swings that can cause bouts of intense hunger—sometimes within as little as two hours of eating a meal! When you enter ketosis and start burning fat for fuel, your blood sugar will stabilize at a lower, healthier level. The healthy fat will be metabolized into ketones by your liver, and that will suppress your hunger via several metabolic pathways.

When it comes to most hunger pangs, we’re talking about ghrelin, not leptin. Ghrelin is the main hunger hormone and increases appetite. When you eat, ghrelin levels drop, if you are overweight they won’t drop as much as they should. When you start to lose weight on a non-ketotic diet, your body senses that it’s being starved and ghrelin levels increase. This is one reason regular diets often fail. The good news if you’re on a ketotic diet is ghrelin levels do not increase as you lose weight.

2. You’ll feel satiated and reduce inflammation.

Traditional diet-induced weight loss leads to increased hunger and reduced feelings of fullness or satiety. As you just read, it leads to increased ghrelin levels. It also leads to a reduced concentration of satiety peptides. These peptide hormones include glucagon-like peptide-1, cholecystokinin, and peptide YY. Ketogenic diets appear to suppress much of these responses by day three of your ketotic state. If you’re thinking “What can I eat that’s healthy and will reduce hunger pangs?” healthy fats such as coconut oil, olive oil, grass-fed butter, and ghee will slow down the absorption of everything you eat so that you can go longer without feeling hungry. Alternatively, when we want “instant” feelings of satiety, it’s protein that wins (beating fats and carbs). Just be careful not to eat too much protein, as the amount you’re allowed on a ketotic diet is less than you might expect.

3. Your metabolism will get a friendly boost.

You’ll be delighted to know that you don’t have to count calories on the ketogenic diet. Simply eat until you’re full and try not to snack. Ketosis is a natural metabolic booster, so don’t be afraid of the “fat calories.” You’ll convert healthy fat to brain- and heart-healthy ketones and use them for fuel, while the excess is excreted in your urine. Metabolism is generally calculated in clinical studies with measurements of what is called a respiratory exchange ratio. On average, men burn an extra 450 kcals per day while women burn an extra 150 kcals/day in ketosis. This might not seem like much, but it adds up. Remember, don’t get obsessed with the amount of fat you’re eating. The fat turns into ketones, which are a nice, high-octane fuel for your body.

4. Cravings become a thing of the past.

When you burn fat for fuel, your blood sugar becomes more stabilized, and in turn, the lack of blood sugar highs and lows will rein in cravings for sugar and carbs. In my practice, I see that few people develop carb cravings or sugar cravings on a nutritional ketosis diet. If my patients or clients have cravings, I just have them take l-tyrosine and SAMe supplements as well as 5-OH tryptophan supplements—if they are not on antidepressants.

I hope I’ve demonstrated why ketosis can help you lose weight and just a couple of words of caution before we go. If you have type 1 diabetes or any other chronic medical condition, this is something that should be done only under medical supervision. In addition, it’s important to know that the ketogenic diet can be hard on conditions like leaky gut. I have my patients and clients “break ketosis” every two weeks to protect their gut. In general, this is a very healthy diet, and any symptoms of brain fog and sleep disturbance (if they occur at all) should clear up after the first two weeks.

As with all weight-reduction programs, if you’re looking to drop significant weight, it’s best to obtain medical clearance. And of course, listen to your body always. If you ever feel that something is wrong, do have a doctor check it out. Good luck!

Article sourced here: https://www.mindbodygreen.com/articles/a-doctor-on-why-ketosis-helps-you-lose-weight

Healthy Inspirations Recipe of the Week – Rosemary & Pear Patties

August 10, 2017

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Suits phase 2 and above – Serves 4

Ingredients

500g minced pork
1 ripe pear, peeled, cored and grated
2 Tbsp finely chopped spring onions
2 tsp chopped fresh rosemary
1 tsp crushed fennel seeds
½ tsp smoked paprika
¼ tsp black pepper
2 cloves garlic, minced
1 Tbsp olive oil

Method

  1. Combine all ingredients except the olive oil in a bowl and mix to combine. Divide into 8 portions and shape into patties.
  2. Heat the olive oil in a large fry pan and add half the patties. Cook for 8 to 10 minutes, flipping halfway through, until well browned and cooked through. Place on paper towel and lay a sheet of foil over the top while cooking the remaining patties.
  3. Serve with salad or steamed veggies.

Healthy Inspirations Recipe of the Week – Chunky Winter Vegetable Soup

August 2, 2017

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Coffs Coast Health Club eNews – August 2017

August 1, 2017

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JOIN IN AUGUST TO RECEIVE YOUR TOTAL HEALTH PACKAGE
This month we have organised a very special membership deal alongside our friends at Mid North Coast Physiotherapy. Any new members who join at either Toormina or Moonee on a 12 month pay-as-you-go membership in August will receive a ‘Total Health Package’ which consists of:

–    A 24/7 Membership including access to ALL CLASSES
–    A Personal Training Session
–    A Massage Session
–    A Physiotherapy Consult
–    A Nutrition Consult 

This package is valued at well over $300 and is limited to the first 25 people, so get in quick to secure one for yourself this month. Call 1300 040 479, email lee@coffscoasthc.com.au for Moonee or tori@coffscoasthc.com.au for Toormina, or you can join online now.

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Join Our 12 Week Outdoor Bootcamp

Get summer body ready with our 12 Week Outdoor Bootcamp! Starting on the 2nd of September we will be running a 12 week Bootcamp to get you ready for summer. With 3 weekly sessions run by Jazz O’Meagher, one of our wonderful Personal Trainers, and options to suit everyone, this is the perfect way to get that summer body you’ve been dreaming about!

WHEN: Monday & Thursday nights @ 6pm, Saturday morning @ 8am
WHERE: Rex Hardaker Oval, next to the Toormina Club
COST: Weekly Direct Debit pricing – $10/1session, $15/2 sessions $20/3 sessions OR pop in for a casual session for $15

With varied, challenging and FUN outdoor workouts each session, find your summer body motivation this Spring! Hurry, spots are limited so sign up now at Toormina Reception. For more information please call Jazz on 0415 238 461.

 

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WHO YOU GONNA CALL? PAIN BUSTERS
Jack Gillingham, born and bred Sawtell local, jumped at the opportunity to come back to the area to work with Mid North Coast Physio in a field where he can give back to the Coffs Coast community. Jack has a wealth of experience as a Physiotherapist after graduating from the University of Newcastle with honours and loves helping people to make an improvement in their lives and getting them closer to achieving their health goals.

Here is Jack’s list of what to expect in a Physiotherapy Consultation:

•    A discussion about your reason for coming to a physiotherapist, your goals, and what you would like to achieve from the service.
•    A thorough assessment to diagnose the cause of your issues. This may include – measuring your movement and strength; a postural assessment; special tests to check your ligaments, tendons, and nerves; a balance assessment; a biomechanical and gait analysis
•    A recommended plan of action advising you the key issues, your diagnosis and what needs to be done to address the problems to achieve your best outcome.
•    Treatment, which may involve any of the following – soft tissue releases; joint mobilisation and manipulation; trigger point dry needling; taping; a personalised exercise program; custom orthotic prescription; referral to one of our other health experts.
•    Education – During your consult, you can expect a clear explanation of what’s wrong and what needs to be done so you leave knowing what is the problem, why it has occurred, and how you can prevent it from happening again.  Don’t leave feeling like you’re left in the dark!

If you’re living with an injury, having issues with your joints, have frequent back pain or any other muscular complaints and need a solution then Jack is your man! If you would like to see how Jack can help, Mid North Coast Physio are offering 10 FREE physiotherapy assessments this month.  To secure your spot call 1300 27 37 47

6d6c6e0e-25bc-4dd5-a01f-38a05e7a135bAre You New to Fitness Passport?

We’ve got you covered! For the month of August, Fitness Passport Members are invited to book a complimentary Health Check and Program with one of our wonderful trainers (valued at $75). This tailored session includes health testing, as well as a customised exercise program to help you reach your goals, whether they be strength, weight loss, functional or general fitness related.

Call or email your favourite club now to book in and get started as there are limited sessions available at both clubs. Call 1300 040 479, or email moonee@coffscoasthc.com.au or toormina@coffscoasthc.com.au

Healthy Inspirations Recipe of the Month!
 

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Tasty Snack Alert
Introducing Blue Dinosaur Paleo Bars – real food, made with real ingredients, for real people.These delicious bars are the perfect snack or dessert and taste pretty good blended through a smoothie as well. Blue Dinosaur Bars are:
  • All Natural
  • Gluten Free
  • Vegan Friendly
  • Free of added sugar
  • A great source of fibre
  • Contain only 5 ingredients per bar.
We will be stocking Blue Dinosaur Bars at both Toormina and Moonee in a range of delicious flavours – so make sure you keep an eye out for taste tests during August. The best part is these bars are affordable, at just $4 for a single bar or $40 for a box of 12! Try one of these tasty, convenient and HEALTHY on-the-go snacks for yourself today.

 

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ZUMBA Studio Class with Michael Thomas
You may have heard the exciting news that international ZUMBA star Michael Thomas is coming to Coffs Harbour to present a ZUMBA GOLD party at the Sawtell RSL on Saturday the 12th of August – don’t forget to get your tickets through our ZUMBA instructors Debbie Leaney and Mandy Farrow.

While Michael is in Coffs Harbour we thought we would use this opportunity to organise an extra special treat for all our ZUMBA loving members and guests!
Michael will be presenting a special one off ZUMBA Studio Class at Coffs Coast Health Club Toormina on Friday the 11th of August at 5.30pm.

When: Friday 11th of August
Time: 5.30pm – 6.30pm
Where: Main Studio at Coffs Coast Health Club Toormina
Cost: Only $10 for members and guests – Tickets are at reception on the night

This class is sure to be AMAZING and will be an event to remember!
So grab a friend and shimmy your way into the weekend.

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Warm Up Your Winter With Belle Odori Candles
Belle Odori Candles produce a unique range of beautiful candles all individually hand-poured using 100% Eco-friendly wax. All candles are made using 100% pure natural professional grade soy wax. This allows the candles to burn longer, cleaner and leave a long-lasting aroma throughout your home. You will love the flame and soft crackling sound created by the unique wooden wicks.

Listen as these beautiful candles imitate the sound of a crackling fire that helps create a warm tranquil ambience – perfect for those cold winter nights. These soy candles contain NO GMO material, NO paraffin, NO unnatural additives, they are kosher certified and are NOT TESTED ON ANIMALS. Most importantly, they smell amazing! 

We stock these beautiful candles at both Toormina and Moonee in a range of delicious scents: Lychee & Black Tea, Coconut & Lime, Cinnamon & Vanilla, French Pear and Salted Caramel. Plus as a special offer this August, receive 10% off all Belle Odori Candles.

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A Big Welcome to Josh
Josh has recently joined the Coffs Coast Health Club team and is a jack-of-all-trades. Not only is Josh a qualified Personal Trainer, he’s not too shabby on the tools either! Josh will be taking on new clients at both our Toormina and Moonee Clubs, as well as helping out with the maintenance at Toormina.

Josh is passionate about the fitness industry and the role that he can play in your fitness journey as a Personal Trainer. He loves to train clients that need a little extra motivation and support in order to reach their goals, whatever those may be!

If you see Josh on the floor, have a chat and introduce yourself and make him feel welcome to the Coffs Coast Health Club Family.

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Last 2017 Personal Trainer Course STARTING SOON
Live your dream in 2018! The fitness industry is booming. With an increased focus on health and fitness, there is unprecedented growth and demand for high-quality personal trainers and fitness professionals.

“Personal Training courses are not all created equal. I started an online one & I ended up wasting my time & money. This course run by Dan is so interactive & fun! I am gaining all of the skills & confidence I need to become a personal trainer in a real gym with motivation from real people. I see why AIPT are the leaders now, I love it!” R. Sampson

Get qualified and learn in the region’s most awarded health club, from the region’s most experienced personal trainers. Our very own Daniel Tempest is taking applications right now for the final Personal Training course this year and with ONLY a few positions left, your time is running out to turn your dream into reality.

Call the Coffs Coast Campus Manager Dan on 0432 579 221 or email him via coffscoast@aipt.com.au for further information.

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Coffs Cup Half Day Public Holiday!
Enjoy your Half Day Public Holiday, experience the great outdoors & spend some quality time with quality people on Thursday 3rd August, as Toormina will be supervised 5.30am-12noon and Moonee will be supervised 8am-12noon. Both clubs will be unsupervised in the afternoon.

All morning classes, kids club, physio, massage and personal training appointments will still occur. All 24/7 members still have the freedom to access the club at any time to work out on their terms with their 24/7 keytag. Speak to reception to find out if your membership allows you 24/7 access & if not, its only a $2 per week upgrade.

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Upcoming Events In August
Thursday 3rd – Coffs Cup Race Day
Friday 11th – Celebrity Zumba Studio Class @ Toormina
Saturday 12th – Zumba Party @ Sawtell RSL
Wednesday 16th – Living Well Disability Expo @ C.ex Coffs

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