Healthy Inspirations Recipe of the Week – Balsamic Roast Beef

Make a delicious sauce out of the cooking liquid of this amazing roast beef, and delight the family. Serves 8

Ingredients

1.5 kg boneless beef chuck roast

to taste, sea salt and black pepper

2 Tbsp olive oil

1 onion, sliced

2 cloves garlic, minced

1/3 cup balsamic vinegar

1 1/2 cups beef stock

2 bay leaves

1 cup red wine (optional)

2 sprigs fresh rosemary

Method

1. Season the roast on all sides with sea salt and black pepper. Heat the olive oil over a medium-high heat in a large skillet, and sear the roast on all sides for 2-3 minutes.
2. Place the meat in the slow cooker and top with the onion, garlic, balsamic vinegar, beef stock, bay leaves and red wine (if using).
3. Cover the slow cooker, turn it on low, and cook for 8-9 hours.
4. Remove and discard the bay leaves. Remove the meat and cover loosely with aluminium foil.
5. Pour the liquid from the slow cooker into a saucepan and bring to a slow boil over a medium-high heat. Keep it boiling and let it reduce until you get the desired consistency for your sauce.
6. Slice the meat and divide between serving plates. Pour the sauce over the top, and serve with steamed vegies.

Healthy Inspirations Recipe of the Week – Cauliflower Tabbouleh

Suits all phases – Serves 4

Ingredients

1 kg cauliflower
1 cup chopped cucumber
6-8 cherry tomatoes, quartered
1 bunch flat leaf parsley
1/4 cup freshly chopped coriander
1 Tbsp freshly chopped basil
2 garlic cloves, minced
Zest and juice of 1 lemon
1/4 cup + 2 tablespoons extra virgin olive oil
Salt to taste

Method

1. Cut the cauliflower in half, remove the core, then cut into small florets. In small batches, process the cauliflower in a food processor until small and uniform in size. Transfer over to a large mixing bowl, then continue until all the cauliflower is processed.
2. Stir in the cucumbers, tomatoes, and chopped herbs.
3. Toss in the garlic, lemon, and olive oil, stir to combine, then season to taste.

   Photo: https://www.rachaelraymag.com/recipe/cauliflower-tabbouleh

Healthy Inspirations Recipe of the Week – Devilled Avocado Eggs

Healthy Inspirations Recipe of the Week – Italian Meatballs

Healthy Inspirations Recipe of the Week – Lemon Fish

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

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

Healthy Inspirations Recipe of the Week – Turmeric Fish

• 2 Tbsp ground turmeric
• 2 cloves garlic, crushed
• 1/2 Tbsp soy sauce
• 2 Tbsp olive oil
• 1 tsp ground black pepper
• 4 white fish fillets
• 1 lime
• 1 lemon
• 1 cup chopped fresh coriander leaves and stalks

1. Preheat the oven to 200^o C on fan bake.
2. Combine ginger, turmeric, garlic, soy sauce, lime juice, lemon juice and olive oil into a bowl.
3. Fold in the finely chopped coriander.
4. Tear off 4 pieces of baking paper, each large enough to form a loose wrap for one fish fillet. Place the fish on baking paper and pour ¼ of the sauce over the top of each fish. Close the fish parcels, allowing a bit of space for steam to build up. To stop any leaks you can wrap the fish in foil as well as baking paper.
5. Bake for 10-15 minutes until cooked through.
6. Serve immediately with your choice salad or vegetables.

Recipe from Healthy Inspirations https://healthyinspirations.com.au/inspire-news-november-2017/
Originally through Yum Paleo

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

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/

Coffs Coast Health Club eNews – November 2017

1. How would you like a magnificent morning with a Body Balance class over-looking the ocean!

In support of White Ribbon, our annual Outdoor Balance classes will be held on Sunday the 12th of November on Sawtell Headland and Sunday the 26th of November at Moonee Beach Reserve. Please wear white & bring a gold coin donation to help fight domestic violence.Click for more info for the Sawtell Headland or Moonee Beach Reserve events.

2. Start your fitness journey with us and support White Ribbon!
Anyone who joins either club during November will be able to choose their own Joining Fee (usually $149) and we will donate it straight to White Ribbon. For more information on our membership options, please call 1300 040 479, pop into either club or join online here.

3. What happens when a health professional gets a taste of his own medicine?
Mid North Coast Physiotherapy director Aaron Hardaker has decided to undertake a health overhaul to get himself back to his best. It’s always great to see a health professional lead by example, and you can follow Aaron’s journey on the Mid North Coast Physio and Coffs Coast Health Club Facebook pages. Good Luck Aaron!

4. Join us at our Member’s and Family ‘Picnic in the Park’ Christmas Party!
Our 2017 Member’s & Family Christmas Party will be held on Saturday the 9th of December at Park Beach Reserve. Join us from 12:30pm for fun & frivolity, with our Toormina and Moonee members mingling whilst enjoying beautiful food from The Platter Effect and Mr Intolerables, as well as our annual Chocolate Mud Cake. Tickets are $20 for adults & $10 for kids and are available from your club’s reception. Click here for more info.

Volunteering & its surprising Benefits.

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!