Archive for the ‘Coffs Coast Health Club Moonee’ Category

Coffs Coast Health Club eNews – April 2018

April 5, 2018

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Traits of People With True Integrity

March 27, 2018

integrity
Integrity
, for those who are not familiar, is quite important. It is the quality of being honest and having strong moral principles.

People who have a strong sense of integrity are sadly a rare breed. However, there are still some people left in this world with integrity, and usually, they share the following 13 traits.

13 Characteristics of People Who Have True Integrity

1. They value other people’s time.

They value their own time so they also value the time of other people. They know you have plenty of other places you need to be and won’t hold you up. If you spend time with them, it is likely they will thank you for that as well.

2. They give credit where it is due.

They do not take credit for things they did not do. They will always credit those who deserve it. If you help this person with a project he or she will likely mention your name so you can take credit for your work.

3. They are authentic

They are their truest forms. You won’t catch them in a lie or being fake.

4. They are always honest

They are honest people that feel no need to lie as it is important for them to get to where they need to get in life honestly.

5. They never take advantage of others.

They are not the kind of people who will take advantage of someone else. They love to build people up and help them get where they need to be. Taking too much from someone else will never be an issue with someone who has a lot of integrity.

6. They do not argue over disagreements.

They will talk through things in a civil manner or not talk at all. You cannot and will not force this person into arguing over something completely ridiculous. I find this to be a very respectable trait.

7. They give most people the benefit of the doubt.

They try to see the good in everyone. I think this is because they feel like maybe there are more people in this world that also have integrity. That being said, if you take advantage of them too much they will get rid of you.

8. They know when something is bothering someone.

They have a great intuition that lets them know when something is going on. If someone is down in the dumps they will notice. Chances are they will actually do what they can to cheer you up.

9. They believe others.

They accept your word as truth until it is disproven. That being said, they do not take lying well. And once you lie to them, it is unlikely that they will ever take your word again.

10. They apologize first.

If they have done something wrong they will come to you and apologize. This is just how they are. They own up to their mistake and try to make things right.

11. They are humble

They do not quite know their own worth. While they are very important and do so much good they don’t quite see it. You should remind them of it.

12. They do good when they can.

They are always helping other people. They love to know that they have improved someone’s life. It gives their lives meaning.

13. They are always kind to those who need it.

Giving kindness can go a long way. When someone looks like they need a little pick me up these people deliver. They can brighten up almost anyone’s day.

If you are someone who has true integrity, thank you for being who you are and thank you for all that you do. You really do actually make a difference in society, please keep up the good work. If you feel no one else is proud of you, know that I am.

Article sourced from: http://awarenessact.com/13-traits-of-people-with-true-integrity/?=cln

 

Fire Up the Furnace – Science of Metabolism

March 25, 2018

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One of the many benefits of exercise is its associated ‘energetic cost’; that is
the energy expended during the physical activity itself. This in turn assists with weight loss and maintenance, one of the most common client exercise goals. But another important element of the ‘energetic cost’ of exercise is its impact on our metabolism in the post-exercise recovery period, whereby more energy is expended, even at rest.

This phenomenon is known as Excess Post-Exercise Oxygen Consumption (EPOC) or the ‘afterburn effect’. “It’s essentially
a ‘free’ benefit from the exercise,” says
Dr Kristian Karstoft, Group Leader in the Centre for Physical Activity Research at Rigshospitalet, Denmark.

We take a closer look at what EPOC is, and specific approaches to exercise that can help trigger it.

SCIENCE OF METABOLISM

We know metabolism acts much like a fuel-burning furnace in the body, but what exactly is it? “In the context of exercise, metabolism can be broadly defined as

the chemical process by which the body breaks down and creates substrates to generate or store energy,” says Dr Chris McGlory, Postdoctoral Research Fellow in McMaster University’s Exercise Metabolism Research Group. “During exercise, there is an increase in oxygen demand to maintain ATP homeostasis, however, following the cessation of exercise, rates of oxygen consumption remain elevated in the minutes and hours post-exercise.” This effect occurs due to numerous physiological recovery responses in the body to prior exercise that require oxygen, hence EPOC kicks in.

THE TWO PHASES OF EPOC

EPOC can be broken down into two phases that help return the body to its normal resting state. The first, most pronounced phase (called the fast component) happens for about an hour after a workout, and involves processes such as replenishing

oxygen stores in the blood and muscles, reduction of the heart rate and body temperature, maintaining muscle ATP and creatine phosphate stores and converting lactate back to pyruvate.

The second, extended component phase of EPOC happens for a longer period of time, but at a lower level, and can include processes such as restoration of muscle glycogen stores, muscle tissue repair, processes involving hormones such as insulin and an increase of sympathetic nervous system activity.1 2

FIRING UP METABOLISM

In many instances, we know exercise increases our resting metabolic rate via EPOC, but are there specific approaches to exercise that are more likely to trigger this effect? It turns out, intensity is key. “EPOC is directly proportional to the amount of exercise you’ve done, so if you’ve just gone for a half-hour walk, it isn’t going to do much because you haven’t caused much metabolic stress or used that much oxygen in the first place,” says Professor John Hawley, Director of the Centre

for Exercise and Nutrition at the Mary MacKillop Institute for Health Research. “However, if you’ve run 10km or done something hard at maximal effort, your heart rate and therefore metabolic rate can be increased for up to 24-48 hours.”

Interestingly, exercise duration and intensity have different impacts on the magnitude of EPOC – the former has a linear relationship, whereas the latter
has what’s called a curvilinear (in this case, a greater) impact.3 “The relationship between exercise duration and EPOC is not as great as the relationship between exercise intensity and EPOC,” explains

RATES OF OXYGEN

CONSUMPTION REMAIN ELEVATED DURING THE MINUTES AND HOURS POST-EXERCISE.

Exercise #intensity is a key factor in Excess Post-Exercise Oxygen Consumption (EPOC). #exerciseresearch

Karstoft. “If you double exercise duration, you’ll probably also double EPOC, but if you double intensity, you’ll more than double EPOC.”

As McGlory adds, “it has been suggested that intensity can account for around 45% of the variation in excess post-exercise oxygen consumption, with duration accounting for approximately 10%.” The takeaway? While long sessions will raise metabolism, high-intensity exercise activates multiple metabolic systems
and is a more time-efficient approach for expending energy.

THE ROLE OF
RESISTANCE TRAINING
As well as high-intensity exercise, resistance training is another powerful way to fire
up the metabolism. “Resistance exercise training is a viable method to increase excess post-exercise oxygen consumption, especially when performing it to volitional failure,” explains McGlory. “This is because performing resistance exercise also requires energy to support the generation of contractile force.” Similar to high-intensity training, repeated loaded contraction performed to failure in weight training is advantageous.4

Another metabolism-boosting benefit of resistance training is its effect on building muscle mass. “Muscle consumes more energy at rest compared to fat, which is quite inert and doesn’t have an active role in locomotion,” says Hawley. “An analogy

I use is that having an athletic body is like having a car in the garage that’s ticking over in first gear overnight; so it’s burning more fuel than if it was completely turned off.” Similarly, having a higher muscle mass acts as a ‘sink’ for fuels and oxygen to get turned over at rest, meaning more energy is burnt overall.

Article sourced from Fitness Australia, Autumn 2017

The Secret to Dieting Success? Sleep

March 13, 2018

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Sure, eating less is the main driver of weight loss, but nailing the right amount of shut-eye each night helps too

Spring is fast approaching. For many of you, that means a race is on the horizon, so it’s time to turn up your training, dial in your diet, and rebuild your trail legs. But as you begin this performance-minded overhaul of your waking hours, you should also consider the one-third of your day where you do nothing at all: your sleeping hours.

“I often find myself in this dilemma where I could wake up early and go for a run or I could get an extra 20 to 30 minutes of sleep,” says Chris Winter, a sleep researcher who consults for various professional teams and author of The Sleep Solution. “Most days, I’d probably be better off getting the sleep.”

Roughly 40 percent of us don’t get seven or more hours of sleep. But logging shut-eye is associated with better fitness and athletic performance. Winter, for example, conducted a study that showed professional baseball players who didn’t get enough sleep had shorter careers in the majors. One reason may be that sleep helps you recover from hard training. “The lion’s share of growth hormone secretion happens during deep sleep,” says Winter.

And while eating less is generally agreed to be the main driver of weight loss, fixing your approach to sleep may actually be one of the easiest ways to cut weight. The number of sleep hours you get is a strong predictor of what and how much you eat. People who slept five hours or fewer, for example, consumed nearly 700 daily calories more than people who got a full night’s sleep, according to research. That’s about seven pieces of bread, three PowerBars, or a McDonald’s quarter-pounder with fries that can up and vanish from your daily diet.

“When a body is sleepy, you try to eat to stay awake,” Winter says. Blame biology. When you’re sleep-deprived, the appetite-regulating hormone leptin drops and the hunger hormone ghrelin spikes. You’re most likely to crave calorie-dense, high-carb foods—stuff like tortilla chips and granola bars—over vegetables.

Incremental weight loss and muscle gain is more important now than ever as you start to ramp up your training. According to research, most people end the winter nearly five pounds heavier than they started it. That extra flab doesn’t just affect your health—it can kill performance. Data from marathon runners even shows that higher body-fat percentage is tied to slower finishing times, even when you’re talking only five pounds.

So get some sleep. The simplest way is to make your bedroom feel like a cave.

#1. Darken Your Room

If you can see anything at all in your bedroom at night, it’s too bright. Light is the main disruptor of the sleep process, Winter says. The solution, he says, is to buy blackout curtains for your windows and rid electronics from your bedroom (or, at least, put tape over their lights). If it’s still too bright, use a sleeping mask.

#2. Kill the Noise

If you fall asleep to the din of Netflix, you’re setting yourself up to have your sleep interrupted, and that can blunt recovery-enhancing processes like growth hormone release, Winter says. Set your TV on a sleep timer. If your room is still loud—looking at you, apartment dwellers—invest in earplugs.

#3. Turn Down the Thermostat

“There’s new research that says temperature may be just as important as light in controlling sleep patterns,” Winter says. Cooler is better. Aim for 66 degrees: A study found that people who slept in a 66-degree room not only slept better but also boosted their ability to metabolize fats and sugars.

 

Written by: Michael Easter
https://www.outsideonline.com/2283696/easiest-way-fix-your-diet-sleep

Party On, Enjoy Yourself, and Stay Healthy With These Holiday Tips

December 10, 2017

champagne
There’s no need to skip those Christmas parties just because you’re trying to maintain your weight during the holidays. These 25 strategies will help you stay on track while celebrating with the best of them.

  1. Eat a small, healthy snack before you go to the party, so you’re not starving when you get there. An apple with almond butter or fruit with Greek yoghurt are great, healthy and filling options.
  2. Bring a healthy appetiser to the party, so you’ll know there’ll be at least one option you can load on your plate.
  3. Check out all the buffet options before you start filling your plate, so you know which appetisers are your must haves.
  4. When at the appetiser table, opt for lean proteins and fresh veggies first to fill you up before splurging on a less-healthy option.
  5. If the appetiser is fried, steer clear, or think of it as your treat.
  6. Use a small plate when picking appetiser options.
  7. Alternate each cocktail, glass of wine, or beer with a glass of water, so you slow down how many empty calories you’re imbibing all night.
  8. Use low-calorie mixers like soda water, not sugary juices, to mix with your cocktail.
  9. Make smart decisions the day leading up to a party, so you can relax a bit at night. Load up on healthy, filling foods that keep you full without making you go over your goals for the day.
  10. Walk away from the food table so you don’t graze.
  11. Move your workouts to the morning so you aren’t constantly skipping sessions when you have evening plans.
  12. Know your calorie counts in popular cocktails, so you can make smart decisions.
  13. Choose cut vegetables to dip rather than chips or bread. You’ll save hundreds of calories without feeling like you’re depriving yourself.
  14. Sip your drink slowly so you aren’t constantly refilling your glass with empty calories.
  15. Choose a brut (dry) Champagne over other alcoholic beverages. Brut Champagne usually contains only 65 calories per glass.
  16. Add a five-minute workout into your party prep routine. You’ll feel good knowing you raised your heart rate and sweat out a few calories before indulging.
  17. Think positive: before you go into a party, psych yourself up about the healthy choices you’re about to make.
  18. Dance! There’s nothing like burning calories while having fun.
  19. If there’s a dessert you’re dying to have, split it with a friend.
  20. Vow to have only a certain number of drinks before switching to water or cutting yourself off.
  21. Give yourself a curfew if you find that you can’t resist all the goodies the party offers.
  22. Know how to pour a glass of wine. Most people pour too much into a glass, meaning you may be consuming more calories than you are calculating. A serving of wine is 150-ml; you should be able to pour five glasses from one 750-ml bottle.
  23. Always pour wine with your glass on the table. You’ll be able to gauge how much is in your glass more accurately.
  24. Even if you’re enjoying passed appetisers and socializing while you eat, try to eat mindfully. Don’t go back to the buffet unless you are hungry.
  25. If you find yourself overindulging, don’t beat yourself up about it. Tomorrow’s another day to make smarter choices.

Read more at https://www.popsugar.com.au/fitness/How-Stay-Healthy-During-Christmas-Party-Season-36187476#PMqiXe9CzHGqe96m.99

KIDS WITH TYPE 2 DIABETES IS RISING. BUT DIETARY CHANGES CAN HELP

November 4, 2017

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Data from the huge SEARCH for Diabetes in Youth study – that includes more than a whopping 20,000 participants – reports the incidence of type 2 diabetes is increasing in our children.1 We are talking a 7% rise annually between 2002 and 2012.

Until recently, type 2 diabetes was referred to as ‘adult-onset’. Now, kids as young as 3 years are being diagnosed.

Type 2 diabetes is largely preventable, yet can lead to significant health issues, including cardiovascular disease,2 blindness, amputations and even reduced length of life. This is aside from onerous the day-to-day monitoring and management, and symptoms such as depression and a poorer quality of life.3;4

Causes of type 2 diabetes are multifactorial, with familial, lifestyle and environmental factors at play.

From a dietary perspective, to reduce the risk of developing the condition here are some things to consider for you and your kids.

Reduce added sugar intake
Surprise! Too much sweet stuff may contribute to the onset of type 2 diabetes – especially regular consumption of sugar-sweetened beverages. Leave the highly refined sweet stuff behind, and replace with whole foods like fruit and healthful drinks like water and unsweetened tea.

Replace refined and heavily processed foods with real foods
Any food far removed from its original state should be limited. Heavily refined oils and trans-fats should be replaced with less processed oils and healthy fats, such as olive oil, nuts, avocado and oily fish.

Fibre-less flours can be just as detrimental to the body as added sugars. Instead, choose whole foods that are low in glycaemic load, swapping white rice for quinoa, or white flour for ground buckwheat, coconut or almond meal. 

Create a healthy gut
The state of our intestinal microbiome can influence our health in a variety of ways. Recent research indicates the prevalence of certain gut bugs may be linked to precursors of type 2 diabetes. Considering our diet hugely affects which microbial populations of the intestine thrive or decline, more attention should be paid to keeping those helpful guts bugs nourished to keep the unhelpful ones at bay.

A great place to start is limiting intake of heavily processed foods while ensuring fibre intake is up and enjoying some fermented foods.

Stabilize blood glucose fluctuations
Enabling blood sugar highs followed by almighty lows increases the risk for pre-diabetes and type 2 diabetes. You can manage the blood sugar swing by eating regularly throughout a day, ensuring meals and snacks are comprised of ingredients offering fibre, healthy fats and protein. This offers a slow, steady release of energy to the body and therefore avoids the extreme fluctuation in blood glucose levels and high demand for insulin production. 

Enjoy plenty of anti-inflammatory foods
Blood concentrations of inflammatory markers such as CRP, TNF-a, & IL-6 are elevated in type 2 diabetes. While inflammation has it’s role in the body – such as healing the skin of a grazed knee – we don’t want to be living in high and chronically inflamed state. Choose to eat foods that keep inflammation in check, such as leafy greens, deep coloured berries, fresh herbs and spices, and heaps of vegetables.

Chat with a pro
Overall, if you’ve concerns or a diagnosis of type 2 diabetes has already been made, please do chat with your trusted healthcare professional. They can run tests and work with you on a personalized diet, lifestyle and (if necessary) medical treatment plan to help turn type 2 diabetes around.

By Angela Johnson (BHSc Nut. Med)

http://thatsugarfilm.com/blog/2017/10/12/kids-with-type-2-diabetes-is-rising-but-dietary-changes-can-help/

Volunteering & its surprising Benefits.

October 29, 2017

volunteers

How Giving to Others Makes You Healthier & Happier.
There are many benefits to volunteering such as:

Connecting you with others

One of the better-known benefits of volunteering is the impact on the community. Unpaid volunteers are often the glue that holds a community together. Volunteering allows you to connect to your community and make it a better place. However, volunteering is a two-way street, and it can benefit you as much as the cause you choose to help. Dedicating your time as a volunteer helps you make new friends, expand your network, and boost your social skills.

Make new friends and contacts

One of the best ways to make new friends and strengthen existing relationships is to commit to a shared activity together. Volunteering is a great way to meet new people, especially if you are new to an area. Volunteering also strengthens your ties to the community and broadens your support network, exposing you to people with common interests, neighbourhood resources, and fun and fulfilling activities.

Enhance your social and relationship skills

While some people are naturally outgoing, others are shy and have a hard time meeting new people. Volunteering gives you the opportunity to practice and develop your social skills, since you are meeting regularly with a group of people with common interests. Once you have momentum, it’s easier to branch out and make more friends and contacts.

Team building and bonding

While it might be a challenge to coordinate everyone’s schedules, volunteering as a team has many worthwhile benefits. By giving back to the community together, you make a connection through a shared experience which is ultimately making a difference. You will understand how good it feels to help others and enact change. It’s also a valuable way for you to get to know organizations in the community and find resources and activities that you may continue outside of work hours.

Good for mind and body

Volunteering increases self-confidence. Volunteering can provide a healthy boost to your self-confidence, self-esteem, and life satisfaction. You are doing good for others and the community, which provides a natural sense of accomplishment. Your role as a volunteer can also give you a sense of pride and identity. And the better you feel about yourself, the more likely you are to have a positive view of your life and future goals.

Volunteering combats depression. Reducing the risk of depression is another important benefit of volunteering. A key risk factor for depression is social isolation. Volunteering keeps you in regular contact with others and helps you develop a solid support system, which in turn protects you against stress and depression when you’re going through challenging times.

Volunteering helps you stay physically healthy. Volunteering is good for your health at any age, but it’s especially beneficial in older adults. Studies have found that those who volunteer have a lower mortality rate than those who do not, even when considering factors like the health of the participants. Volunteering has also been shown to lessen symptoms of chronic pain or heart disease.

Good for your career

If you’re considering a new career, volunteering can help you get experience in your area of interest and meet people in the field. Even if you’re not planning on changing careers, volunteering gives you the opportunity to practice important skills used in the workplace, such as teamwork, communication, problem solving, project planning, task management, and organization. You might feel more comfortable stretching your wings at work once you’ve honed these skills in a volunteer position first.

Provides career experiences

Volunteering offers you the chance to try out a new career without making a long-term commitment. It is also a great way to gain experience in a new field. In some fields, you can volunteer directly at an organization that does the kind of work you’re interested in. For example, if you’re interested in nursing, you could volunteer at a hospital or a nursing home. Your volunteer work might also expose you to professional organizations or internships that could be of benefit to your career.

Enhance or learn valuable job skills

Just because volunteer work is unpaid does not mean the skills you learn are basic. Many volunteering opportunities provide extensive training. For example, you could become an experienced crisis counselor while volunteering for a women’s shelter or a knowledgeable art historian while donating your time as a museum docent.

Volunteering can also help you build upon skills you already have and use them to benefit the greater community. For instance, if you hold a successful sales position, you raise awareness for your favourite cause as a volunteer advocate, while further developing and improving your public speaking, communication, and marketing skills.

It’s fun and fulfilling!

Volunteering is a fun and easy way to explore your interests and passions. Doing volunteer work you find meaningful and interesting can be a relaxing, energizing escape from your day-to-day routine of work, school, or family commitments. Volunteering also provides you with renewed creativity, motivation, and vision that can carry over into your personal and professional life.

Many people volunteer in order to make time for hobbies outside of work as well. For instance, if you have a desk job and long to spend time outdoors, you might consider volunteering to help plant a community garden, lead local hikes, or help at a children’s camp.

Do something you love and give back to our community!

Healthy Inspirations Recipe of the Week – Raspberry butter sauce with crispy salmon & salad

October 26, 2017

hi
The raspberries in this sauce make the easy-to-cook salmon a really special dish. Toss the salad greens in the sauce or drizzle the sauce over the salmon – whatever suits your tastes better. Serves 2

Ingredients

2 salmon fillets, skin on
1 Tbsp oil
20 raspberries
2 Tbsp unsalted butter, melted
1 1/2 tsp red wine vinegar
pinch sea salt
salad greens

Method

  1. Lightly salt both sides of the salmon. Heat oil in a fry pan over medium-high heat until the oil is hot and starts to crackle a little. Place the salmon in the pan, skin side down, and cook until browned and no longer sticks to the pan, about 3 minutes.
  2. Turn the fish over and cook about 3-5 minutes. If the middle is still not cooked to your liking, lower the heat a little and cover the salmon with a lid for a few minutes.
  3. To make the sauce, blend the raspberries and melted butter in a blender until smooth. Scrape into a bowl and mix in the vinegar and sea salt.
  4. Toss with greens and/or drizzle over the salmon.

Healthy Inspirations Recipe of the Week – Banana & Prune Muffins

October 19, 2017

banana-prune-muffins
Serves 4

Ingredients

2 Tbsp coconut oil
1 ripe banana
100g prunes, chopped
2 eggs
6 scoops Protein Powder Vanilla Cream
1/2 cup almond meal
2 Tbsp sour cream

Method

  1. Place melted coconut oil in a bowl. Add mashed banana and chopped prunes and mix.
  2. Add eggs and sour cream and mix well.
  3. Add Proti Powder and almond meal and mix to combine.
  4. Place in muffin pans and bake at 170 C for about 20 minutes, or until the tops are lightly browned.