Healthy Inspirations Recipe of the Week – Low Carb Nachos

September 7, 2017

Skinny-Bell-Pepper-Nacho-Boats-Recipe-750x500

 

42390c4e-38cb-4fb5-a9a9-b8a47be8a1b3

Advertisements

Coffs Coast Health Club eNews – September 2017

September 3, 2017

49a6c0fa-c047-431b-b589-5c873c5ce0d581e32fba-edbf-4ce2-b76d-64fb4ccc7be1

EXCITING NEW TIMETABLE FOR SPRING!

Spring is here – and with Spring comes our new timetable. We have a number of exciting changes for this quarter for both MOONEE and TOORMINA, all of which have been made due to the feedback and requests from our fabulous members!

TOORMINA

•    We now have BALANCE at 6.00am in the Main Studio on Wednesdays
•    METAFIT has been added as a FREE and timetabled class and will be on at 6.30pm on Tuesdays and Thursdays in the BOXING/CIRCUIT studio
•    We have all new Circuit style HIIT classes  – CC55.  CC55 is on Mondays at 6.30pm, Wednesdays at 6.30pm and Thursdays at 9.30am in the BOXING/CIRCUIT studio
•    Due to popular demand we have added Wednesday night childminding from 5.15pm – 7.45pm

MOONEE

•    We have introduced ZUMBA GOLD on 10.30am on Tuesdays.
•    METAFIT has been added as a FREE and timetabled class at 6.30pm on Tuesdays
•    The all new Circuit style HIIT class – CC55 will now be on at 6.00am on Thursdays
•    Due to popular demand we have added Monday night childminding from 5.15pm – 7.45pm
•    We will be extending Saturday morning childminding from 7.15am – 10.45am

All of these exciting new classes and changes begin from Friday the 1st of September.  We LOVE making positive changes and we hope you enjoy these awesome additions to the timetable! Pick up a copy of the new timetable from your club’s Reception today, or visit the online timetable here.

_____________________________________________________________________________________________

 

d9885c5d-f61c-40a4-90a0-d8671c85e5d3

FREE COMMUNITY OPEN WEEKS!
It’s our birthday but we are giving you the presents by opening up the clubs for a week of FREE fitness & fun! This year the Open Weeks line up perfectly with our Les Mills Launch days, which means double the celebration!

For our South side community, the Toormina Club will have an open week from the 4th until the 10th of September, culminating with our Les Mills launch on Super Saturday the 9th.

For our North side community, the Moonee Club will have an open week from the 11th until the 17th of September, kicking off on Mad Monday Launch Day!

For their respective Open Week, each club will be offering FREE ENTRY, FREE CLASSES, FREE CHILDMINDING and a very special SAVING OF OVER $200 for anyone who joins during the week. Plus, for our members, bring your friends and family in during the week and receive TWO WEEKS FREE for each person that joins because of you. We can’t wait to see you during our Community Open Weeks for 2017!

 

_____________________________________________________________________________________________

 

8d4c549b-56ba-4d48-8e5a-608f967cbed1

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!

_____________________________________________________________________________________________

6f036d32-c3fc-4391-b6b1-9305e58e5924

SPRING INTO FITNESS & SAVE!

Now is the time to start sculpting that summer body you’ve been dreaming of! As the weather starts to warm-up it’s easier to get your body moving and undertake regular exercise. For the month of September we are making it even easier to get started or get back into it by:

-Waiving the Joining Fee (save $149)
-Including a FREE Personal Training session
-Giving you all the benefits of our full membership with 24/7 access, access to over 65 group exercise classes per week and 2 convenient locations, just to name a few!

These inclusions will save you well over $200, putting that summer body right in your grasp! Hurry, there are only 25 of these packages available across both clubs so beat the summer rush and start your fitness journey right now! Call 1300 040 479, email lee@coffscoasthc.com.au for Moonee or tori@coffscoasthc.com.au for Toormina or pop into either club now. Alternatively, you can join online now. 
_____________________________________________________________________________________________

 

09d4642b-19f1-4435-9493-4c8ca37d6fd1

FROM CANADA TO THE COFFS COAST – HE’S HERE TO HELP!
While moving to the opposite side of the planet is a daunting prospect for many, Mihai Mitrache did it to follow his dream.  Having grown up and studied in Canada, the opportunity to complete his Masters in Physiotherapy through the highly acclaimed course at Sydney Uni was too good to pass up. His love of the Australian lifestyle has been what brought him to the Coffs Coast in January to join the team at Mid North Coast Physio.

How can Mihai help you?

1. Injury prevention
Whether you’re playing sports or working a physical job, the best way to stop pain is to prevent it. I can run you through a functional assessment to determine if you’re at risk of injury and use those results to put together a preventative treatment plan for you.

2. Lower back pain
You don’t have to live with lower back pain, even if it’s just a niggle. Hands on physio, dry needling, and a little bit of exercise can do wonders to keep your back in great shape no matter how old you are.

3. Headaches
Many headaches actually stem from stiffness in the neck joints and a postural imbalance of the neck muscles. With a little bit of hands on work and gentle stretching, I can help you reduce the number of headaches you suffer from all while improving your posture and range of motion in your neck.

4. Post-surgical rehabilitation
Whether it’s a knee reconstruction, joint replacement, arthroscopy, or lower back surgery, I can help you re-gain your function and decrease your pain. In fact, my goal is always to get you back stronger than you were before!

5. Shoulder problems
The shoulder joint is the most flexible joint in the whole body, and it’s for that very reason that it’s the joint most often injured. I can help you restore normal function, range, strength, and reduce pain in your shoulder.

If this sounds like something you could benefit from, you can give the admin team at Mid North Coast Physio a call and request a FREE assessment with Mihai. Simply call 1300 27 37 47 to book – these appointments are limited so call now.

_____________________________________________________________________________________________
bling

BLACK and BLING – LES MILLS LAUNCHES!

We will be bringing all the latest moves and music to your favourite Les Mills classes at the beginning of September when we celebrate the fabulous new releases.  Launch classes are always lots of FUN and they will all be team taught by our enthusiastic and dedicated instructors. The theme for these launches is BLACK and BLING so get out your favourite black lycra and team it with a little bling. There will be awesome prizes for best dressed so why not go crazy with the glitter, the diamantes and the sparkles!

SUPER SATURDAY at TOORMINA – 9th of September

PUMP               7.30am
ATTACK           8.30am
CYCLE             8.30am
BALANCE        9.30am

MONDAY MADNESS at MOONEE – 11th of September

PUMP               6.00am
BALANCE        9.30am
ATTACK           5.30pm

Bring a friend for FREE to all class launches and show them why you love your LES MILLS classes so much!

 

_____________________________________________________________________________________________

 

17c2903c-c57a-4608-b4b2-dbf5b0f98d54

CYCLE NEWS!
Keep your eye on the bikes in the CYCLE studio as they undergo their annual full service, upgrade and revamp. You will notice that Bikes will disappear and then reappear all sparkly and will ride like new with thanks to Jason Liggett from SC Fabrication.

This month we farewell Amanda Bos as she hangs up her cleats after 6 years of teaching Monday morning 6am CYCLE classes with us and over 12 years of teaching. Amanda is retiring from group exercise for now while she focuses on her dental career and explores some amazing adventures around Australia.

We are very excited to announce that this month will also see the return of Sheree Pate to our team. Sheree is very keen to ride with you all again and I am sure that you will welcome her back with open arms and big smiles.

So let’s make September the month to CYCLE!

_____________________________________________________________________________________________

 

5b17fb44-5ac5-4e01-9688-76027c6ee5f2

 

_____________________________________________________________________________________________

b5894c46-1fbc-4587-877c-505eb3d7d38a
OBLITERATE BODY FAT WITH METAFIT!

We are very excited to announce that Metafit will be added to our Group Exercise Timetable as of the 1st of September, meaning that it is now included in our membership price! Metafit is a 30-minute High Intensity Interval (HIIT) workout using bodyweight. It comprises short intervals (10-30seconds) of high intensity body weight exercises such as sprints, squat jumps and many more, coupled with intervals of complete or active rest.

Metafit is suited for everyone of all fitness levels and ages, and is great for:
–    Weight loss
–    Shedding body fat
–    Building muscle
–    Boosting your metabolism
–    Increasing fitness
–    Time poor people

Metafit classes will be on at Toormina on Tuesdays and Thursdays at 6:30pm, and at Moonee on Tuesdays at 6:30pm. Come and try a class this month!

_____________________________________________________________________________________________

6d6c6e0e-25bc-4dd5-a01f-38a05e7a135b

FITNESS PASSPORT SCAN TO WIN!
Coast Health Club and Mid North Coast Physiotherapy have teamed up to create an ultimate health package to be WON by a lucky Fitness Passport member this month! Simply scan your Fitness Passport card at either Toormina or Moonee in the month of September to go into the draw to win.

What’s included in the prize (valued at over $300):
–    1 Hour Massage
–    Foam roller
–    Tube of Fisiocrem Cream
–    CCHC Protein Shaker
–    Superfood Nano Greens
–    4 different flavours of the super yummy Blue Dinosaur Paleo Bars

All this will be going home with a lucky Fitness Passport member at the end of September, simply for visiting either club! Remember: each time you scan your card you get another entry into the draw, so the more visits, the more chances to win!

_____________________________________________________________________________________________

42390c4e-38cb-4fb5-a9a9-b8a47be8a1b3

 

_____________________________________________________________________________________________

28ebfdc1-f820-41ba-a4df-10fcf9a4dd45

CONGRATULATIONS TO OUR SPARTANS! 
In the first week of August, personal trainer and pump instructor Jazz O’Meagher headed over to Hawaii with our wonderful members Naomi Symonds, Mathew Stewart, Fiona Clancy, Alana Constable and fellow pump instructor Janelle, to complete the Spartan Race Trifecta. This included the Spartan Beast (21+kms and 30+ obstacles), Spartan Super (14+ kms and 25+ obstacles) and Spartan Sprint (7+ kms and 20+ obstacles).

They completed the three races to earn their Hawaiian Trifecta Medal while enjoying the high humidity, steep mountains and endless mud! The team joined around 40 other Aussies from around the country in the “Aussie Invasion” team who all completed various distances over the race weekend. Jazz, Mat and Naomi are now training for their next goal, Spartan Ultrabeast (42kms 60+ obstacles) which will be held next year.

If you have ever thought about entering a Spartan Race, or would like to know what training for one is like, give Jazz a call on 0415238461.

_____________________________________________________________________________________________

9f6f10ad-8327-485a-b1dd-a4541929ba34

doTERRA OILS INTRODUCTORY KITS ON SALE THIS MONTH! 
When you choose doTERRA, you are choosing essential oils gently and carefully distilled from plants that have been patiently harvested at the perfect moment by experienced growers from around the world for ideal extract composition and efficacy. Using essential oils is intuitively simple and highly satisfying. However, the many oils available with their numberless combinations and wellness applications can be a bit overwhelming to beginners.

As a simple first step on your journey with essential oils, we recommend a trio of lavender, lemon, and peppermint, three of our most popular oils. They will provide you and your family a compelling experience with the life-enhancing properties of therapeutic-grade essential oils.

Introductory Kit including 5mL bottles of Lavender, Lemon & Peppermint is now $35! Available through reception at both clubs, get in quick while stocks last!

_____________________________________________________________________________________________

6e73bc10-4b55-4c2b-90d3-67189bdb06d9

KID’S CLUB UPDATE! 

We are super excited to let you know that due to popular demand we have added extra Kid’s Club sessions at both Toormina and Moonee beginning on the 1st of September. Our wonderful team – Emma, Stewart, Paige, Jess, Cassie, Ebony, Tahlia, Lisa, Shannon, Deb, Ivana, Dana, Sarah, Maggie, Britt and Anna – will now be available to care for your kids whilst you workout more often!

Toormina will now have childminding available every Wednesday night from 5:15-7:45pm.

Moonee will now have childminding available every Monday night from 5:15-7:45pm PLUS extended hours on a Saturday morning, 7:15-10:45am.

As always, please book your sessions in advance by calling 1300 040 479 to receive a discounted rate, and so that we can ensure that we have adequate childminders available to supervise your kids. For a list of all Kid’s Club sessions, click here.

_____________________________________________________________________________________________

e6ac5283-1ec5-40ef-8082-631ef1960385

 

_____________________________________________________________________________________________

 

ab41ef9d-012c-408a-87f3-97c91432f3bc

UPCOMING EVENTS IN SEPTEMBER!

Fri 1st & Sat 2nd Gourmet on the Lawn
Sat 2nd – Coffs Classic
Sun 3rd Coffs Harbour Running Festival
Sun 3rd – Father’s Day
Mon 4th – Sun 10th – Toormina Club Community Open Week
Fri 8th – Open Air Picnic Opening
Sat 9th – Super Saturday Les Mills Launches – Toormina Club
Mon 11th – Sun 17th – Moonee Club Community Open Week
Mon 11th – Mad Monday Les Mills Launches – Moonee Club
Wed 20th – Chicks at the Flicks
Thurs 21st – Sun 24th – Bellingen Music Festival
Sat 23rd – NSW School Holidays begin
Sat 23rd – Woolgoolga CurryFest

 

_____________________________________________________________________________________________

 

 

Healthy Inspirations Recipe of the Week – Broccoli Soup with Pine Nuts

August 31, 2017

broccoli-and-stilton-soup-recipe
Suits all phases – Serves 6

Ingredients

1 Tbsp olive oil
1 brown onion, finely chopped
2 cloves garlic, crushed
1kg broccoli, florets and stems, chopped
4 cups vegetable or chicken stock
1/3 cup pine nuts
Salt and pepper

Method

  1. Heat oil in a large saucepan over medium-low heat. Add onion and garlic. Cook for 8 to 10 minutes, stirring occasionally, or until soft.
  2. Add broccoli, stock and 2 cups water to pan. Cover and bring to the boil. Reduce heat to low and simmer, covered, for 15 to 20 minutes or until tender. Remove from heat.
  3. Meanwhile, heat a small frying pan over medium heat. Dry-fry pine nuts, stirring, for 3 to 4 minutes or until golden. Keep a close eye on these as they can burn quickly. Add to soup.
  4. Using a food processor or blender, process soup in batches until smooth. Season with salt and pepper.
  5. Return soup to pan. Stir over low heat for 8 minutes or until warmed through. Ladle into bowls and serve.

Why Do Rich People Love Endurance Sports?

August 29, 2017

sportsrec_signoff_fitness_tracker_activity_tracker

Cycling, running, and obstacle course racing are dominated by white-collar workers. And while disposable income makes competing more feasible, researchers are also starting to discover a psychological pull that draws these people to masochistic events.

Participating in endurance sports requires two main things: lots of time and money. Time because training, traveling, racing, recovery, and the inevitable hours one spends tinkering with gear accumulate—training just one hour per day, for example, adds up to more than two full weeks over the course of a year. And money because, well, our sports are not cheap: According to the New York Times, the total cost of running a marathon—arguably the least gear-intensive and costly of all endurance sports—can easily be north of $1,600.

No surprise, then, that data collected in 2015 by USA Triathlon shows that the median income for triathletes is $126,000, with about 80 percent either working in white-collar jobs—professions such medicine, law, and accounting—or currently enrolled as students. Running USA surveys conducted in 2015 and 2017 found that nearly 75 percent of runners earn more than $50,000, and about 85 percent work in white-collar, service, or educational settings. A 2013 report published by USA Cycling shows much the same: More than 60 percent of individuals who compete in cycling events claim household incomes above $75,000. And though it doesn’t track employment, the same USA Cycling report shows that 66 percent of cyclists have at least an undergraduate degree.

There are a handful of obvious reasons the vast majority of endurance athletes are employed, educated, and financially secure. As stated, the ability to train and compete demands that one has time, money, access to facilities, and a safe space to practice, says William Bridel, a professor at the University of Calgary who studies the sociocultural aspects of sport. “The cost of equipment, race entry fees, and travel to events works to exclude lower socioeconomic status individuals,” he says, adding that those in a higher socioeconomic bracket tend to have nine-to-five jobs that provide some freedom to, for example, train before or after work or even at at lunch. “Almost all of the non-elite Ironman athletes who I’ve interviewed for my research had what would be considered white-collar jobs and commented on the flexibility this provided,” says Bridel.

Research published in the American Journal of Preventative Medicinefound that low-income neighborhoods were 4.5 times less likely to have recreational facilities—like pools, gyms, and tennis courts—than high-income neighborhoods. In some low-income areas, less than 20 percent of residents live within a half-mile of a park or within three miles of a recreational facility. Compare that to the 98 percent of New York County residents and 100 percent of San Francisco County residents who live within walking distance to a park.

Even so, there are myriad ways for relatively comfortable middle-to-upper-class individuals to spend their time and money. What is it about the voluntary suffering of endurance sports that attracts them?

This is a question sociologists are just beginning to unpack. One hypothesis is that endurance sports offer something that most modern-day knowledge economy jobs do not: the chance to pursue a clear and measurable goal with a direct line back to the work they have put in. In his book Shop Class as Soulcraft: An Inquiry into the Value of Work, philosopher Matthew Crawford writes that “despite the proliferation of contrived metrics,” most knowledge economy jobs suffer from “a lack of objective standards.”

Ask a white-collar professional what it means to do a good job at the office, and odds are they’ll need at least a few minutes to explain their answer, accounting for politics, the opinion of their boss, the mood of their client, the role of their team, and a variety of other external factors. Ask someone what it means to do a good job at their next race, however, and the answer becomes much simpler.

“The satisfaction of manifesting oneself concretely in the world through manual competence has been known to make a man quiet and easy,” writes Crawford, who in 2001 quit his job in academia to become a mechanic. “It seems to relieve him of the felt need to offer chattering interpretations of himself to vindicate his worth. He simply points: the building stands, the car now runs, the lights are on.”

“I love the results—running faster, running longer, going after a clear-cut goal,” says Josh White, a biochemical engineer in Philadelphia who is also a competitive age-group triathlete.

Kalliope White (no relation to Josh White), a marketing professional in New York City, told me one thing running offers that her job often doesn’t is “methodical process and simplicity. Whether it’s an easy run or a tough workout, it feels good to lock into a pace and go for it.”

Another reason white-collar workers are flocking to endurance sports has to do with the sheer physicality involved. For a study published in the Journal of Consumer Research this past February, a group of international researchers set out to understand why people with desk jobs are attracted to grueling athletic events. They interviewed 26 Tough Mudder participants and read online forums dedicated to obstacle course racing. What emerged was a resounding theme: the pursuit of pain.

“By flooding the consciousness with gnawing unpleasantness, pain provides a temporary relief from the burdens of self-awareness,” write the researchers. “When leaving marks and wounds, pain helps consumers create the story of a fulfilled life. In a context of decreased physicality, [obstacle course races] play a major role in selling pain to the saturated selves of knowledge workers, who use pain as a way to simultaneously escape reflexivity and craft their life narrative.” The pursuit of pain has become so common among well-to-do endurance athletes that scientific articles have been written about what researchers are calling “white-collar rhabdomyolysis,” referring to a condition in which extreme exercise causes kidney damage.

“Triathletes who I interviewed for my research talked about how the pain that they experienced during training and racing was one of the primary reasons they did it,” says Bridel. “To overcome this pain and get across the finish line served as a significant form of achievement and demonstrated an ability to discipline their bodies.”

The great irony, of course, is that one of the main reasons people pursue education, financial security, and solid employment is to create comfortable lives. But for some, this can begin to feel like too much of a good thing. Endurance sports provide a necessary outlet, offering concrete measures of a job well done and the chance to deal with physical suffering—albeit in a voluntary, defined, and immediately escapable environment.

Brad Stulberg (@Bstulberg) writes Outside’s Science of Performance column and is author of the new book Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success.

Health Benefits Of The Beach

August 27, 2017

beach
Waves gently crashing along the shore. Sunlight streaming from a cloudless sky. Miles of seemingly-endless sand joining the horizon. Sounds pretty peaceful, doesn’t it? And for many of us who spend most weekday hours indoors, it doesn’t take much persuasion to peel off the layers and catch some sun.

But if you do need more reasons to hit the beach, find out how the surf, sun, and sand can boost your physical and mental health.

 
HEALTH BENEFITS OF THE BEACH

Look no further than the experts. In a study published in the Journal of Environmental Psychology, author J. Aaron Hipp, Ph.D., environmental health expert and assistant professor at the Brown School, pointed to the restorative environment of the beach.

“Studies have shown that natural environments like beaches and waterfront parks offer more restorative benefits to people than gyms, entertainment venues and the built urban environment,” said Hipp.

His study goes further to suggest that we require specific conditions in that beachside environment to achieve the fully-desired restorative effect.

“Mild temperature days and low tides offer the most restorative environments when visiting the beach,” he said.

“Beachgoers visiting on a day nearly 3 degrees (F) warmer than average were 30 percent less likely to perceive the beach or coastal park as restorative, compared with those visiting on average or cooler than average days.”

1. Sun
We all know the risks of too much sun exposure. But there are benefits to getting some rays, too.

When our skin is directly exposed to the sun, our bodies make vitamin D, a vital tool that helps with calcium absorption and building strong bones. Some of it comes from diet, but a good portion also comes from the sun. And according to the Mayo Clinic, as little as 10 minutes of sun exposure can provide us with our daily dose. According to the vitamin D council, “your body can produce 10,000 to 25,000 IU of vitamin D in just a little under the time it takes for your skin to turn pink.”

In one study, sun exposure was shown to offer other benefits in addition to vitamin D production — including an increase in endorphins and possible prevention of autoimmune diseases.

But despite these benefits, limit your exposure to excessive sunlight to avoid skin cancer risks. When you do head out into the sun for more than a few minutes, remember to wear protective clothing and apply sunscreen with an SPF 15 or higher.

2.Sand
Did you know that the soles of your feet have more sweat glands and nerve-endings per square centimeter than any other part of your body? And that walking barefoot stimulates them much more than walking in shoes?

Not only are you stimulating nerve endings when you walk on the sand, but you’re also strengthening the muscles in your feet, which don’t get used nearly as much when you’re wearing shoes. And according to Martin Zucker, author of Earthing: The Most Important Health Discovery Ever?, you may be better connected to the earth when you ditch your shoes, reaping vital mood-boosting benefits. “Earthing,” argues Zucker, reconnects our bodies to the ever-present energy of the earth, which modern lifestyles have increasingly diminished.

And in a study focused on running and walking on the sand, researchers found that walking on sand requires 1.6 to 2.5 times the energy than it takes on a hard surface.

“Our muscles perform more mechanical work when running or walking on sand than on a hard surface,” said study co-author Dr. Thierry M. Lejeune, M.D.

If treading on the unwieldy sand for too long sounds tiring, try alternating your walk or run on the more compact sand closer to the water, where the surface will be less challenging.

3.Surf
Sea water contains high levels of various minerals — including magnesium, potassium and iodine — which may help fight infection, offer therapeutic effects, and potentially help the body heal and detoxify.

Swimming is linked to decreased stress and increased sense of well-being; studies have shown swimming and water-based exercise help to decrease anxiety and depression.

Aside from its therapeutics effects, swimming provides excellent physical exercise, employing most of our major muscle groups, especially as the water provides gentle resistance.

According to the Centers for Disease Control and Prevention (CDC), swimming ranks as the fourth most popular sport activity in the United States. Among other aerobic activities (like running and bicycling), swimming for as little as two-and-a-half hours a week may help reduce the risk of chronic diseases and boost heart health.

And since it’s a non-impact sport, swimming offers a great way for people with injuries to get some exercise. For sufferers of arthritis, water-based exercise can help improve joint pain symptoms.

Sources:

Hipp JA, Ogunseitan O. Effect of environmental conditions on perceived psychological restorativeness of coastal parks. Journal of Environmental Psychology. 2011.

Mead MN. Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives. 2008.

Lejeune TM, Willems PA, Heglund NC. Mechanics and energetics of human locomotion on sand. The Journal of Experimental Biology. 2011.

Moghaddam J, Hefzollesan M, Salehian MH, Shirmohammadzadeh M. Effect of Different Exercises on Reducing Male Students Depression. Annals of Biological Research. 2012.

Jun 14, 2013 12:14 PM By Amy Boulanger
Sourced from: http://www.medicaldaily.com/health-benefits-beach-3-reasons-hit-beach-summer-246789

Healthy Inspirations Recipe of the Week – Vanilla, Passionfruit & Raspberry Desserts

August 24, 2017

hi
Serves 4

Ingredients

200ml water
1/2 cup Greek yoghurt
6 scoops Proti vanilla
4 passionfruit
1 cup frozen raspberries

Method

  1. Combine Place water and Greek yoghurt in a bowl and mix with a stick blender.
  2. Add Proti powder and mix carefully with a stick blender until smooth.
  3. Add fruit and stir through.
  4. Pour into serving glasses or ramekins and refrigerate for a few hours or until set.

How Shame Affects Eating Habits

August 20, 2017
Eating certain foods quickly can become a conditioned pattern around feelings of shame—and the anxiety of being found out.

schaamte-Mateusz-Wichary

A common expression of shame is eating certain foods secretly and fast when nobody is around. This habit may continue for many years, not because we like the experience of eating in this way (few do), but because it lets us fool ourselves into believing that we have not eaten anything “forbidden.” Often, these eating habits become a conditioned pattern, with underlying feelings of shame—and the anxiety of being discovered—present all the time.

Often, these eating habits become a conditioned pattern, with underlying feelings of shame—and the anxiety of being discovered—present all the time.

The first thing that we can acknowledge is that this hidden secret of “not being or doing enough” is extremely energy consuming. Becoming aware of the ways that shame plays out in our own experience is the first step toward learning to treat ourselves more gently.

What types of awareness are helpful?

  1. Becoming aware of repetitive thoughts that go through the mind when life becomes difficult. Often, they are lingering self-doubts, such as “I’m unlovable,” “I’m helpless,” “I’m inadequate,” “I’m a failure.” “I’m basically alone,” or “I don’t belong.”
  2. Learning to identify the different manifestations of shame. Sometimes shame shows itself as “the inner critic” (or self-blamer) or “the pusher” (for whom nothing is ever enough).
  3. Being mindful of shame in the body. Downcast eyes, lowered head, and unstable posture are all natural expressions of shame. Other physical sensations that occur with shame include warmth, or heat and blushing.

How can we work with shame and build more shame resilience?

The first step is to keep shame from growing. Secrecy (taboos), silence, and judgment are three fuels that help shame to grow exponentially. Breaking the silence and challenging taboo thoughts about eating are essential parts of the healing process.

The second step is to focus on our common humanity. Human beings are born with the wish to be loved, and we need each other to survive. Therefore, we all seek approval and feel social shame when we perceive that we do not fit in. When you understand that we are all struggling with the same feelings and fears, you can connect with our common humanity.

Breaking the silence and challenging taboo thoughts about eating are essential parts of the healing process.

The third step is allowing the discomfort to be present. It takes courage to expose your hidden stories to the light because it is much easier to hide in the dark. Mindfulnessaddresses each moment-to-moment experience with curiosity and openness, no matter if there are negative core beliefs or shameful experiences.

Additionally, bringing compassion and kindness to the situation can ease the suffering that results after self-criticism. Consciously breathing or softening into the tensed areas can increase your tolerance for these painful situations.

Finally, you can offer yourself words of care and kindness for being in a difficult situation. Talk to yourself as you would talk to someone you love, such as your child or partner. What would a very compassionate friend say to you in this situation? Compassionate and soothing gestures can support you in finding inner warmth as an antidote for the harsh and cold words of shame.

Written By  | July 27, 2017
Sourced from: https://www.mindful.org/shame-affects-eating-habits/
Photo sourced from: http://schaamte.be

Asparagus, capsicum and goats cheese frittata

August 17, 2017

5669ead6b729c134bd1d05c68d706556--kitchen-blog-tasty-kitchen

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

teaserbox_3501585

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

Screen Shot 2017-08-10 at 6.13.10 pm

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.