Posts Tagged ‘Coffs Coast Kids Club’

Coffs Coast Health Club eNews – July 2015

July 2, 2015

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Christmas in July!!
dance santa
Come down to the main street of Sawtell and help us celebrate ‘Christmas in July’ at Split Cafe & Espresso Bar!
The awesome team at Split will be putting on a great cocktail menu for us & allowing everyone to BYO alcohol for the night. Juice, soft drinks, tea & coffee will be available for purchase from the cafe.  There will be an amazing strawberry laden Wicked Berries cake for dessert!
Where: Split Cafe & Espresso Bar, First Avenue, Sawtell

When: Friday 17th July from 6pm

Cost: $25 p/head

How: Book now at reception, via info@coffscoasthc.com.au or by calling 6658 6222 

The party is limited to the first 80 people to register & pay for their ticket, so get in quick!!!
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When Life Gets Tough Put On Your Boxing Gloves!
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Have you ever tried a PUNCH class?  PUNCH is your ultimate fitness based boxing class that incorporates upper body strength and endurance. It is a great way to let go of some negative energy while working on a fitter, stronger, leaner and healthier you.
PUNCH is on our timetable:
Mondays at 9.30am, Tuesdays at 5.30pm, Wednesdays at 6.00am, Thursdays at 5.30pm and Fridays at 9.30am
All classes are run by a personal trainer who can coach you, help you with your technique and push you to your limits.
You don’t need to bring a partner and boxing gloves and focus pads are supplied. So really there are no excuses…give a PUNCH class a try this week.
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Coffs Coast Health Club CENEX logo gray 2BUSINESS DIPLOMA NOW AVAILABLE on the Coffs Coast!
Gain a professional edge in Business, Management, Project Management, Human Resources, Workforce Planning and Marketing by developing your skills and knowledge to explore various roles across a variety of industries, and more with a BSB50207 Diploma of Business.  Business managers assist companies in reaching goals and objectives related to sales, productivity, profitability and industry penetration.  The Diploma of Business is designed by leaders in the business industry and is based on REAL life experience to make you the best business manager you can be. It provides you with a step-by-step business plan and shares the secrets of successful business leaders.
This qualification has been specifically designed by leaders in the business industry and is based on REAL life experience rather than on textbooks.
The course will arm you with the necessary skills you need whilst still allowing you the flexibility to tailor your course to suit your schedule. You can juggle your studies with work or other commitments, enabling you to have the best of both worlds and learn face to face, not just online only.
NEXT COURSE STARTS 21st September & runs until 11th December.
Mondays:         5pm – 9pm
Wednesdays:    5pm – 9pm
Fridays:            5pm – 9pm
Our Diploma of Business is VET FEE-HELP approved, so you can start studying towards your dream job today – with no time lost!
Contact Christian directly on 0412 778 736 for further information regarding the course and qualification.
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Short Term Workout Options for Friends & Family!
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Do you have friends or family that are in town during the school holidays? Would you like to save them some money & get them working out with you?
Well due to popular demand we are now offering some short term workout options for them…
Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours
Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours
Simply see reception or call 6658 6222 to take advantage of these offers for a limited time.
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Sugar Busters Program – Are Hidden Sugars Stopping Your Weight Loss?

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You’ve probably seen our Sugar Busters Board at Reception showing you how much sugar is in common foods and drinks.  Its been the topic of much discussion and also been quite a shock to some people how much sugar they are consuming and how much sugar can be that hidden culprit in weight gain.
The Healthy Inspirations team can now offer you a 4 week Sugar Busters program for $149 ($89  if you are already a health club member!) This includes 4 weeks access to all health club facilities, weekly 1:1 Sugar Buster Coaching Sessions, weekly Sugar Buster Phone Consults and your Sugar Buster Resource Kit!
Speak to Simone, Leslie or Jenny from the Healthy Inspirations Team or call them on 6658 6222 to get started.
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Coffs Coast Health Club, very own Dance for Cancer 2015 participant – Jacqui Barnett!
JacquiJarrattProfile1This fundraising event, which will be held on Saturday 14th November, has been running for 6 years on the Coffs Coast and although it has gone through a couple of name changes it is a fantastic night of entertainment with each participant strutting their stuff on the dance floor to compete in 3 categories with all proceeds going to the Cancer Council.  Leading up to the event Jacqui will be running 2 fundraising events so save Friday August 28th for a Fun and Fabulous Trivia Night with a Twist and Friday October 30th for a Halloween Cocktail party.  More details on the way.  Donations can be made initially straight in to the Cancer Council charity box at reception!
Here’s the link to the Facebook page
https://www.facebook.com/pages/Stars-of-Coffs-Coast-Dance-for-Cancer/1584019218507518?notif_t=fbpage_fan_invite jump on, like, comment and share!
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Be Rewarded For Your Hard Work In Julyimage001

Reward yourself this month at Coffs Coast Health Club. Not only do we provide the latest fitness & strength equipment as well as a huge range of cutting edge classes from the low intensity Seniors & Baby Boomer classes, through fun dance classes like Zumba, to high intensity Boxing, Circuit, Pump & Cycling classes but we would like to reward you for all your hard work.
For the month of July, Coffs Coast Health Club is offering a chance to win a FREE 60 Minute Massage each week with our Fabulous Masseuses for the Fitness Passport Member who visits the most in a week.
To win is simple, take time out of your busy day and treat yourself physically, emotional and spiritually with as many workouts as you can!
A winner will be draw at the end of each week in July, the more you train the more chance to win!

If you would like to know more call us on 6658 6222 or email us at info@coffscoasthc.com.au
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Climb 4 The Chopper!mount-kilimanjaro-np

Have you ever wanted to achieve a goal so big you can’t see it from the bottom, yet you know in 7 days you will have reached the summit?

Picture this. You are 5895 metres high, on the roof of Africa, just about to take your final steps on to the summit of the Dark Continent’s highest mountain; the beautiful and majestic Mt Kilimanjaro. As you reach the summit, the memories, the struggles and tribulations of the past seven days of adventure come flooding back and culminate into one euphoric emotion. At that moment, the feeling of achievement and success in reaching your goal is almost overwhelming…… YOU FEEL ALIVE!!

Peak Potential Adventures in support of Westpac Life Saver Rescue Helicopter give you this opportunity to climb to the summit of the world’s highest free standing mountain from the 4th to the 13th of December!

Feel like this is something you want to be involved with? Contact Russ Holland on 0407 524 752 ASAP to secure your place for the adventure of a lifetime!

As an incentive, Coffs Coast Health Club are offering a FREE Mountain Fit program to help you climb the mountain of success!
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Welcome DanIMG_3683

Dan has recently come on board with us as a Personal Trainer. He is keen to help steer you in the right direction of health and fitness.

Dan has great sporting back ground, playing with the Coffs Harbour Comets Rugby League club and now being back on board with them as their Trainer, helping steer them towards another victory.

Dan has recently returned from the Baltimore in the US where he completed an internship at the headquarters of Under Armour. There he learnt how to train everyone from NFL players to the normal person wanting to get fitter and lose weight. Dan now has another way of making you head to your goals and have fun doing it.

If you see Dan on the floor, have a chat with him and introduce yourself and make him feel welcomed to the Coffs Coast Health Club Team.
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Clearance Sale Now Onimages

The weather has already cooled down so now is the time to update your NEW wardrobe.
We have stock that we need to move to make way for new exciting merchandise coming soon! We need your help to make this happen, and you save money! We think its a win win!

SALE Starts:       Wednesday 1st of July
SALE Finishes:   Friday 31st of July
SAVE 20% off the entire Coffs Coast Health Club Clothing Range!
Remember the best things go first, so hurry in.
See your friendly Reception team to find out more. Hurry while stocks last!
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Flash Sales for the Month of Julyimages (1)

At Coffs Coast Health Club all Supplements are on sale in July!
We are the exclusive stockist of all Nano products on the Mid North Coast
We will be heavily discounting stock at different times throughout the whole month of JULY!

Prices NEVER seen at Coffs Coast Health Club!
All supplements can be taste tested throughout the month
Ask your trainer which supplement will help you reach your goal faster.

Thinking of trying something new? Ask us how we can help you TODAY!
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“Clear your Head, Make a Difference” ~ Why Not Go Dry in July?  Im-Dry-this-July

Dry July is a fundraiser that challenges you to go booze-free for a month to support adults living with cancer.  It helps you get healthy and clear your head while also raising funds for an important cause.

Dry July takes a lighter-hearted approach to raising funds for a serious issue.  You don’t often get the chance to raise money for charity by not doing something! It is a challenge of determination that rewards participants with a great sense of achievement and feeling of wellbeing.

Taking part in Dry July gives you the chance to also focus on yourself – notice your own drinking habits and the value of a healthy, balanced lifestyle. Dry Julyers recognise a multitude of benefits themselves such as increased energy levels, a clearer head and clearer skin!

Dry Julyers are supported by an online community of other participants, ambassadors and partners providing advice, help and encouragement throughout the challenge.

Check out the Wellbeing Website if you plan on kick starting some healthy lifestyle changes with Dry July http://wellbeing.dryjuly.com

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Coffs Coast Health Club eNews – November 2014

November 2, 2014
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Our MEMBERS ONLY special offer is back & is proudly sponsored by Parrys JewellersParrys Logo
for this November.
The fantastic team at Parrys Jewellers have kindly donated A PRIZE A WEEK
to reward you for encouraging your friends to become your gym buddy.Each Friday this month, we will be drawing the lucky winner!
We have 4 x Freshwater Pearl Bracelet and Earrings Sets (valued over $160 each) to give away.All you need to do to WIN is refer your friends to come in & try the club for FREE.Parrys 2014 cut
You will then get a ticket in the draw & if they decide to join, they will avoid the $149 joining fee & you will also receive 2 WEEKS FREE for each friend that you referred who joins.

There are NO LIMITS to the amount of friends you can refer & tickets you can get into the draw each week.
The more you refer, the better your chance of winning, so what are you waiting for?

Parrys Jewellers are also kindly offering 10% OFF all ticketed prices to Coffs Coast Health Club Members.
Simply show your membership tag when you are there to get your discount. Don’t forget Christmas is just around the corner!

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Annual Outdoor Balance Class! ????????????????

It’s that time of the year again when we take Coffs Coast Health Club’s Saturday morning Balance class outdoors to Sawtell’s Southern Headland.

Last years event was again a huge success with over 60 participants & a beautiful morning to remember.
Balance classes are a combination of yoga, tai chi & pilates incorporating strength, flexibility, balance & relaxation exercises.
Participating in this class while over looking the ocean & whales

frolicking in the background is a simply amazing experience.balance image

Bring as many friends as possible, a yoga mat or towel, drink bottle, a donation for beyondblue & remember to dress in blue.

Who:     All members & their invited guests

When:   Saturday 8th November at 9am
(enough time to get there after the 7.30am pump class in the club)

Where:  Sawtell Headland, off Boronia St, Sawtell

How:     Book at reception on your next visit, by calling 6658 6222 or via info@coffscoasthc.com.au

As a SPECIAL BONUS, anyone that joins the club on the day can choose their own joining fee (normally $149) & we will donate the entire amount to beyondblue

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Position Vacant – Full Time Business Management Traineeship!
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One of our frontline legends Josh has just finished his Certificate III in Fitness & will be heading to Newcastle with his girlfriend in the next few weeks to chase their dreams together.
This leaves a position vacant for a New Trainee to join the team.

As we already have Maggie studying Fitness, we have decided to offer some diversity & provide a Business Management Traineeship instead. The successful applicant will get the opportunity to study a Certificate III in Business Management & will be employed full time in a reception, customer service role.

We accept applications from anyone of any age with any background, as long as they have a wonderful work ethic and a desire to service our magnificent members.

If you or anyone you know is interested in this exciting career opportunity, please forward this email to them, get them to complete the application form here & drop it in to reception before 6pm Sunday 9th November.

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Stress Resilience & Happiness Seminar!

georgie3 3Transform Your Life… and Thrive!

Over 7 modules we bring together the latest research, practical skills and proven tools for real and lasting change.
This weekend intensive brilliantly presented by Quantum Life Skills teaches you 7 powerful keys for stress proofing your brain,
building resilience and creating happiness from the inside out.

Georgie Cooke believes that you are not here just to survive. You are here to learn, love, grow and thrive!
She will show you how to do just that…

Who:         Everyone (members of CCHC receive 10% OFF)

When:       Saturday 29th & Sunday 30th November

Time:        10am – 1pm each day

Where:      19 Park Avenue, Coffs Harbour (enter via gordon st)

More Info: www.quantumlifeskills.com.au/resilience/

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Welcome to all new Fitness Passport Members!
Fitness-Passport

Coffs Coast Health Club is proud to be the first health club in the region to offer the fantastic service of Fitness Passport.
The healthy workplace initiative from NSW Health is available to their employees & their direct family members.

For the month of November all Fitness Passport members will also receive the following special rates.health

  • A  24/7 access key tag for only $29
  • 3 x 30 minute Personal Training Sessions with a trainer of your choice for only $99 (SAVE 20%)
  • 50% OFF a 60 minute massage with Angela our massage therapist
  • A FREE Weight Loss consultation with a Healthy Inspirations Weight Loss Coach

Simply contact reception on 6658 6222 or info@coffscoasthc.com.au for further information.

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Our Very First Movie Night – Cereal Killers!

“One of the top 10 independent movies of 2013 that could change the world!”cereal-killers-movie-540

The film follows Donal – a lean, fit, seemingly healthy 41 year old man – on a quest to hack his genes and drop dead healthy
by avoiding the heart disease and diabetes that has afflicted his family.

When Donal’s sports star father Kevin suffered a heart attack later in life, family and friends were shocked. How does a lean,
fit and seemingly healthy man – who has sailed through cardiac stress tests – suddenly fall victim to heart disease?

  • Does FAT make you FAT?
  • Is sugar TOXIC?
  • Should BREAD be BANNED?

When: Tuesday 11th November

Time:  6.30 – 8.00pm (movie duration 63 mins)

Where: Coffs Coast Health Club Childminding Studio

Cost: FREE if you bring a friend or just $5 otherwise

Sponsored by:  Healthy Inspirations

Book at reception on your next visit, by calling 6658 6222 or via info@coffscoasthc.com.au

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The Power of NanoPro as opposed to standard protein supplements!

We all know that protein is an essential nutrient for the human body, but how do you know which protein is best?
We’ve got you covered. Our EXCLUSIVE nanopro takes protein to a whole new level. It is not just for muscles,
it’s a full body internal tissue repair system that helps heal the entire body from the inside, out.

Product Benefits:nanopro

  • The highest bioavailability of any Protein supplement on the market
  • Increase lean muscle and bone mass
  • Speed recovery time from exercise, injury, illness, or surgery
  • Reduce injuries related to working out
  • Help maintain a trim, fat-burning, lean body mass
  • Stabilize blood sugar and blood lipid levels
  • Healthy appetite regulation
  • Supports low carb diets
  • Cellular detoxification and protection
  • Healthy heart, brain, bones, organs, tissue repair
  • Support a balanced immune system

Nanopro protein is truly a quantum leap in functional food nutrition that provides optimal health benefits. As part of our CORE4 range we are offering Nanopro for $69.99, however if you purchase a CORE 4 pack you will also receive a 10% OFF.

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Annual Members & Guests Christmas Party!

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We wait all year for this night! Come & join us for a night of fun, frivolity, good food, great company and fantastic music…

When:  Friday 28th November

Time: 6.30pm – 10ish

Where: Sawtell Surf Life Saving Club

Entertainment:    Vanessa Henderson – beautiful acoustic solo musician.
Check her out here if you haven’t heard her before! Gold!

Dress: Party Clothes

Cost:  $30 each. BYO alcohol and other drinks. Tickets are limited, so book now at receptionxmas party 13

Lucky door prizes, Team Member of the Year, Member of the Year,
Most frequent visitor to CCHC,
Winner of the Healthy Inspirations Weight Loss Challenge & other prizes and giveaways.

Menu:               

Starters served on platters…from the fabulous Spare Chef Catering Company!

Mezze with House made Dips, Cider Poached Chorizo Sausage, Marinated

Fetta, Artichokes and Olives with Pita Wedges

Vietnamese Rice Paper Rolls with Nam Jim Sauce

Grilled Haloumi and Vegetable Skewers with Lemon and Parsley Gremolata

Thai Beef Salad with Asian Slaw and Rice Noodles, Nam Jim Dressing

Main Course served in individual Noodle Boxes…

Mediterranean Salad with Char Grilled Chicken, Lemon and Olive Oil Dressing

Sweet Potato, Chick Pea and Baby Spinach with Tandoori Yoghurt

Dessert….from Wicked Berries (of course)

Wicked Berries Famous Christmas Cake complete with loads of fabulous Wicked Berries

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CONGRATULATIONS & THANK YOU TO THE ENTIRE TEAM, CLUB MEMBERS & COFFS COAST COMMUNITY ON SUCH AN AMAZING WIN!
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Click here for more information on membership, personal training, weight loss, massage therapy, rehabilitation,
group exercise, childminding, privileges card & fitness careers or call us on 6658 6222 for more help.

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

Sincerely,

Your CCHC Team

Lactose Intolerance

August 26, 2014

Lactose is the main sugar in milk and other dairy products. If you have lactose intolerance, you can’t digest it well. Lactose intolerance is not curable, but there are many ways to cut your symptoms and feel better.

What Are the Symptoms of Lactose Intolerance?

Between 30 minutes and 2 hours after eating a dairy product, you have one or more of these symptoms. They may be mild or severe.

  • Bloating
  • Cramps
  • Diarrhea
  • Painful gas
  • Nausea

Even with lactose intolerance, you can tolerate a certain amount of lactose. This affects how quickly you have symptoms and how severe they are. Someone else may be sensitive to small amounts of foods with lactose, while you may be able to eat more before you have symptoms.

What Foods Have Lactose?

Dairy products such as milk and ice cream are some of the most common foods high in lactose. It’s also in foods with dry milk solids, milk byproducts, nonfat dry milk powder, or whey, such as:

  • Breads and baked goods
  • Candy
  • Cereals
  • Salad dressings

Lactose is in some prescription medicines, including birth control pills, and over-the-counter drugs, such as some tablets to ease stomach acid or gas.

What Causes Lactose Intolerance?

If you have lactose intolerance, you can’t digest lactose because your small intestine doesn’t make enough lactase, the enzyme that digests lactose. The lactose that isn’t digested makes gas in your colon.  So when you eat foods or take pills with lactose, you have symptoms.

For many people, lactose intolerance develops naturally with age, because the small intestine starts to make less lactase.

Your body may also make less lactase if your small intestine is injured or you have certain digestive problems, such as Crohn’s or celiac disease.

Who Gets Lactose Intolerance?

Millions of Americans have lactose intolerance, so it’s quite common. About 75% of all people around the globe have too little lactase to some degree. If you’re African-American, Asian, Hispanic, or Native American, you’re more likely to have it.

What Is Life Like With It?

Lactose intolerance is easy to manage. You can probably eat some foods with lactose and not have symptoms. You may need to use trial and error to figure out what foods and how much of them you can tolerate, though.

You can also find many lactose-free dairy options at grocery stores. Lactase enzyme supplements can help you get the nutrition benefits of dairy, especially bone-building calcium and vitamin D, and avoid symptoms of lactose intolerance. And nondairy drinks, such as soy, almond, and rice milk, are often fortified with calcium and vitamin D.

If you have lactose intolerance, keep these things in mind:

  • You may do better having a little milk or dairy products with meals, because it’s easier to digest lactose eaten with other foods.
  • Some dairy products may be easier for you to digest, such as cheese, yogurt, and cottage cheese.
  • Using lactose-free milk, cheese, and other nondairy products in recipes will likely make the meal more pleasant.

     

Thirty minutes have passed since you ate a bowl of ice cream, and now your stomach is cramping and gassy. You feel like you might have diarrhea. Does this sound like you? Or, you had milk, mashed potatoes, or even candy almost 2 hours ago and have these symptoms. Does that sound like you? If either does, you could have lactose intolerance.

Lactose is the main sugar in milk and most other dairy products. Your small intestine makes the enzyme lactase to help you digest that sugar. When you’re lactose intolerant, you don’t make enough lactase to digest lactose well.

You can’t cure lactose intolerance, but if you change what and how you eat, you may cut or even get rid of your symptoms.

Ease Your Symptoms

Millions of Americans have symptoms of lactose intolerance: 

  • Bloating
  • Cramps
  • Diarrhea
  • Painful gas
  • Nausea

You can use trial and error to find out what foods cause symptoms, and in what amount. Or, you may want to see your doctor for a diagnosis. You may be sensitive to small amounts of foods that have lactose, or you may only have symptoms if you eat a lot of lactose foods. Your symptoms may be severe or mild. Lactose intolerance is different for everyone.

Find the Culprits (Hint: It might not just be dairy.)

Milk and dairy products are the best-known lactose foods, but there are many others. Some nondairy products have a protein called casein, which can have traces of lactose. To avoid symptoms from lactose intolerance, read food labels carefully. When shopping or cooking, look for these ingredients that have lactose: 

  • Curds
  • Dry milk solids
  • Milk
  • Milk byproducts
  • Dry milk powder
  • Whey

If you are highly sensitive to lactose, you may need to avoid foods such as: 

  • Baked goods
  • Bread, baking, and pancake mixes
  • Breakfast cereals
  • Certain types of candy, such as milk chocolate
  • Instant foods (breakfast drink mixes, mashed potatoes, soups, and meal replacement drinks)
  • Margarine
  • Nondairy creamers (liquid and powdered)
  • Nondairy whipped topping
  • Processed meats (bacon, hot dogs, sausage, and lunch meats)
  • Protein and meal replacement bars
  • Salad dressing

Get a Diagnosis

Your doctor may ask you to keep a diary of the foods you eat, to note when you have symptoms, and to stop eating an offending food to see if your symptoms go away. To make a diagnosis, some doctors simply look at your symptoms and whether avoiding dairy products for 2 weeks relieves them.

To confirm the diagnosis, your doctor may do other tests, such as:

  • Hydrogen Breath Test: Normally, people have very little hydrogen in their breath. If your body doesn’t digest lactose, though, hydrogen builds in your intestines, and after a while it’s in your breath. This test measures how much hydrogen is in your breath after you have a lactose-loaded drink several times in a few hours. If your levels are high 3 to 5 hours later, your body does not digest lactose well.
  • Lactose Tolerance Test:  When your body breaks down lactose, it releases sugar into your blood. This tests how much sugar is in your blood. After you fast, a small sample of blood is taken. Then, you drink a liquid that is high in lactose. Two hours later, you give another blood sample. Because lactose causes blood sugar levels to rise, your blood sugar levels in this sample should be higher. If you’re lactose intolerant, you’ll have just a low rise in blood sugar and symptoms.

How to Manage Lactose Intolerance

You can’t change how well your body digests lactose, but you can cut or even stop your symptoms.

Talk with your doctor or a registered dietitian who can help you plan a healthy diet that keeps you feeling good. Keep a food diary to help you learn how much (if any) dairy you can eat without having symptoms. Many people don’t need to stop eating all dairy.

If you make small changes in what you eat, you may be able to prevent symptoms by helping your body digest dairy foods easier.

  • Don’t eat dairy alone. It’s easier for your body to digest lactose when you eat it with other foods. So try having small amounts of milk or dairy foods with meals.
  • Choose easier-to-digest dairy products. Some people find it easier to digest dairy products like cheese, yogurt, and cottage cheese.
  • Use lactose-free or reduced-lactose milk and dairy products. You can find dairy products with most of the lactose removed, or lactase added, at many grocery stores.
  • Switch to dairy-free products. There are many nondairy options, such as almond, rice, or soy milks. Special note about infants and young children: When babies have symptoms of lactose intolerance, many children’s doctors advise changing from cow’s milk formula to soy milk formula until the symptoms go away, then slowly adding cow’s milk formula and dairy products back into their diets.
  • Take a lactase enzyme replacement. These are available over the counter in pills or capsules. Take the advised dose with your first drink or bite of dairy to help prevent lactose intolerance symptoms.

Lactose: How Much Can You Take?

If your doctor just broke the news that you’re lactose intolerant, it doesn’t mean you’ll never get to savor another bite of ice cream.

At first, many people fear they’ll have to give up all dairy products, says Dee Sandquist, RD, a dietitian in Fairfield, Iowa. But with some trial and error, most people find they can still eat small amounts of dairy without having symptoms such as bloating, gas, stomach pain, diarrhea, or nausea.

Dairy foods are important to the health of your bones, because they’re loaded with calcium and vitamin D. So the trick is to make sure you’re getting enough of these nutrients, whether from dairy or other foods.

“Listen to your body and your symptoms,” says Sandquist, who is also a spokeswoman for the Academy of Nutrition and Dietetics.

How Severe Are Your Symptoms?

How much dairy you can eat depends on how much lactase — the enzyme that digests lactose — your body makes, says Yuri A. Saito-Loftus, MD, MPH. She’s an assistant professor in the Mayo Clinic’s division of gastroenterology and hepatology. “That does vary a little bit from individual to individual. We don’t know 100% what controls that. Presumably, it’s genetically determined.”

Some people with lactose intolerance can adapt. You may be able to add small amounts of foods with lactose to your diet over time and have fewer symptoms. “If you keep eating dairy, you can stimulate some lactase production,” Saito-Loftus says. “That may help you better tolerate dairy products.”

If your symptoms are so severe that you can’t handle lactose in any foods, talk to your doctor about how to get enough calcium and vitamin D.

What Foods You Can Eat — and How Much

“Many people know their symptoms pretty well, so they know if they can handle just a little bit or not,” Sandquist says. In that case, you may be able to keep a mental tally of foods or amounts of foods to avoid. Other people get a better sense of what their body can take by jotting down notes. “A diary is extremely helpful because then you can log what symptoms you have, what you’ve eaten,” Sandquist says. “You can look back and see if there’s a pattern.”

Figure out what foods you can eat. If you’re not sure which foods with lactose you can handle, try one dairy food at a time, Sandquist says. You should be able to tell whether it bothers you within 30 minutes to 2 hours after eating it. Any discomfort from lactose intolerance is likely to set in by then. For example, drink a half-cup of dairy milk and see how well you tolerate it.

See how much you can eat. If you don’t have symptoms from the food and the amount you try, slowly add more to see at what point you do have symptoms. For instance, maybe you don’t have symptoms with a cup of milk, but you do with one and a fourth cups of milk. So your tolerance level is one cup.

If you do have symptoms, cut back on the amount to see if you can handle a smaller portion. 

Once you’ve found how much of one food you can handle, start testing another food.

Find Substitutes

You may find you can’t tolerate any amount of some foods. That’s a good time to try lactose-free or reduced-lactose foods.

For instance, if milk doesn’t agree with you, try lactose-free milk or a dairy-free drink, such as almond, rice, or soy milk. If you have problems digesting cheese, try one with less lactose.

  • Nonfat dry milk powder, 1 cup: 62 grams lactose
  • Sweetened condensed milk, 1 cup: 40 grams lactose
  • Evaporated milk, 1 cup: 24 grams lactose
  • Milk, 1 cup: 10-12 grams lactose
  • Ice milk, 1/2 cup: 9 grams lactose
  • Ice cream, 1/2 cup: 6 grams lactose
  • Yogurt, 1 cup: 5 grams lactose
  • Cottage cheese, 1/2 cup: 2-3 grams lactose
  • Blue cheese, 1 oz.: 2 grams lactose
  • Sherbet, orange, 1/2 cup: 2 grams lactose
  • American, Swiss, or Parmesan cheese, 1 oz.: 1 gram lactose
  • Cheddar cheese, 1 oz.: 0 grams lactose

Be Aware of Calcium Needs

People who are lactose intolerant tend to cut out dairy foods. If you do that, you can shortchange yourself on calcium. You need calcium for healthy teeth and bones, and vitamin D to help your body use calcium. “People who are lactose intolerant are at higher risk for osteoporosis,” or thinning bones, Saito-Loftus says.

If you have lactose intolerance, you don’t have to miss out on the bone-building benefits of calcium and vitamin D. Some lactose-free foods are fortified with these nutrients, such as lactose-free milk and cottage cheese. Some nondairy milks — almond, oat, rice, and soy — are also enriched with calcium and vitamin D.

Look at the label, and try to get at least as much calcium and vitamin D as you would get from regular cow’s milk. Calcium and vitamin D supplements can help you fill in any gaps to ensure you “bone up” on these vital nutrients.   

Also, add these foods to your diet for an added boost of calcium (without the lactose):

  • Bok choy and Chinese cabbage
  • Broccoli
  • Collards
  • Greens: collard, kale, mustard, or turnip
  • Orange juice that is fortified with calcium
  • Salmon or sardines with bones, canned
  • Soybeans
  • Tofu, calcium set

Vitamin D-rich foods include:

  • Eggs
  • Orange juice that is fortified
  • Swordfish or salmon, cooked
  • Tuna fish or sardines, canned

Lactose-Free Milk and Nondairy Beverages

Does milk upset your stomach? You could be lactose intolerant.  
But even if you are, you can probably still enjoy light coffee and creamy desserts without discomfort. Here’s how.

Lactose-Free and Nondairy Options

Dairy products are high in calcium, protein, and other nutrients. You may still be able to get these nutrients from dairy if you’re lactose intolerant.

  • “On average, most lactose-intolerant people can tolerate about 250 ml of lactose,” says David Goldstein, MD, a gastroenterologist in Emerson, N.J. That’s about 1 cup (8 ounces) of dairy milk. Start by trying 1/2 cup of regular milk or less with a meal.
  • Take lactase tablets or capsules before eating or drinking foods that have dairy products or milk.
  • Drink and cook with lactose-free milk. It has added lactase to break down the lactose. It also has about the same nutrients as regular milk.

For nondairy milk, consider these options. They vary in nutrition, so before you buy, compare the labels next to cow’s milk. Choose one that is fortified with calcium, vitamin D, and other nutrients. Use unsweetened nondairy milk in savory dishes like mashed potatoes. You might like vanilla, chocolate, or other flavors for baking. 

  • Soy milk is the best source of protein of the nondairy options. It’s thicker than cow’s milk and slightly beige in color.
  • Coconut milk is creamy like whole milk. It has little protein, though, and about the same saturated fat as whole milk — about 4 grams in a cup.
  • Almond milk is also like cow’s milk in texture, though slightly beige in color. It tastes faintly like almonds. It may have more calcium than dairy milk, along with vitamins D and E. But an 8-ounce glass of almond milk has only about 1 gram of protein.
  • Rice milk is white, like cow’s milk, and thinner and sweeter than almond milk. It doesn’t work as well as thicker milks in sauces and puddings. It is low in protein, like almond milk. But you can find it fortified with calcium.
  • Hemp milk is thick and sometimes a little grainy. It is made of hemp seeds, which are high in heart-healthy omega-3 fatty acids. It also has protein but falls short in calcium.

If you have stomach symptoms while using any non-dairy options, the problem may be guar gum. It’s often added for thickness, says Sonya Angelone, RDN, a dietician in San Francisco and a spokeswoman for the Academy of Nutrition and Dietetics. “This can affect some people adversely, and they experience gas just like they might with lactose.”

Lactose Intolerance vs. Milk Allergy

Lactose intolerance is not the same as a milk allergy, which involves your immune system.

Lactose is the sugar in milk. If you’re lactose intolerant, a glass of milk or a bowl of creamy soup can give you intestinal trouble like cramps, gas, diarrhea, or bloating. That’s because your small intestine isn’t making enough of the enzyme lactase. Lactase breaks down milk sugar so your bloodstream can absorb it well.

A milk allergy can cause stomach pain, bloating, and diarrhea, too. But it can also cause hives, swelling, and more severe symptoms, like a drop in blood pressure and trouble breathing.

“If you think you have lactose intolerance, get tested so you have a clear diagnosis,” suggests Beth Kitchin, PhD, RDN. She’s an assistant professor of nutrition sciences at the University of Alabama at Birmingham. “The dietary advice for each is really different, so getting an accurate diagnosis is important.”

First, your doctor may suggest you avoid all milk products briefly to see if your symptoms improve. If they do, the doctor may do a test to confirm that you are lactose intolerant.

Dairy trouble got you down? Don’t worry! You can still enjoy some of your favorite foods. Try these simple recipe swaps so you can eat the foods you love.

Milk Options

If a recipe calls for 1 cup of cow’s milk, you can replace it with lactose-free cow’s milk or rice or soy milk. Just remember: Rice milk is thinner and soy milk is thicker than cow’s milk. So you may need to tweak the amount you use in cooking and baking.

Closest to milk.  Lactose-free milk is treated with lactase to break down the lactose. It is the closest cousin to regular cow’s milk in taste and offers the same nutrients, such as calcium.

Flavor changers. The most popular alternatives for drinking and cooking are almond, rice, and soy milk. Try them first to make sure you enjoy the taste, and keep in mind that the milk’s flavor may affect the taste of what you’re making. Here are some newer milk options:

  • Cashew
  • Hemp seed
  • Oat
  • Potato

No-Nos. Goat, sheep, and buffalo milk are not suitable, because they all contain lactose.

Cooking Tips. The safest bet, in both sweet and savory recipes, is to choose a light, plain, and unsweetened product.

  • In bread, cake, cookie, or sweet recipes, flavored or sweetened milks may also work.
  • When buttermilk is an ingredient, add 1 tablespoon of lemon juice or vinegar to 1 cup of plain milk substitute to make your own. Some store-bought cow’s milk buttermilk, if made with active bacteria cultures, may be low in lactose.
  • When dry milk powder is an ingredient, use an equal amount of coconut, potato, rice, or soy milk powder instead.

Cream Substitutes

There are a few alternatives to heavy cream, light cream, or half-and-half that have similar mouth-feel and thickness to the real thing.

  • Coconut cream makes a good swap for half-and-half when you blend it with half soy milk. Another option: Create your own light cream by mixing 3/4 cup of a plain milk substitute with 1/4 cup of canola oil.
  • Coconut milk can replace evaporated milk or heavy cream in soups and stews. You can also make your own heavy cream with 1/2 cup plain milk substitute and 1/2 cup canola oil.
  • Dairy and lactose free half-and-half substitutes work well in many recipes.

You may be able to use nut butters made from almonds, pecans, walnuts, cashews, hazelnuts, pistachios, peanuts, or macadamias instead of dairy cream in some recipes. Make a nut cream by whisking 1 cup of water into 1/4 cup of nut butter.

Butter Substitutes

Fruit purees. In baked goods (other than cookies), you can substitute fruit purees like applesauce, prune, or banana for part or all of the butter. Usually ¾ cup of fruit puree replaces 1 cup of butter. Many chefs use this approach to lower fat and calories, and make muffins, brownies, and cakes healthier.

Dairy-free margarines or oils. You can also use dairy-free or soy margarine, coconut oil, shortening, and olive or canola oil for part or all of the butter.

Yogurt Substitutes

You may be able to tolerate some cow’s milk yogurts, because they have very little lactose. Choose ones with live, active bacterial cultures for the least amount of lactose.

If you can’t tolerate regular yogurt, try soy or coconut milk yogurts, soy sour cream, or unsweetened fruit puree.

Sour Cream Substitutes

Let soy based or lactose-free sour creams serve as subs in your favorite recipes. Pureed silken tofu and plain soy yogurt can also work well.

Cheese Substitutes

Aged cheeses such as cheddar, Colby, Parmesan, and Swiss have very little lactose, only about 0.1 gram per ounce. American cheese, cream cheese, and cottage cheese are also low in lactose.

You can use hemp, rice, reduced lactose, lactose-free, or soy cheese in recipes to replace cheese.

Ice Cream Substitutes

There is a wide variety of diary-free ice creams and frozen yogurts made from soy, rice, hemp, coconut, and lactose-free milks.

Sorbet, made from fruit, sugar, and water, is another option.

Sherbet is made with milk but only contains a small amount of lactose, about 4-6 grams per cup.

Chocolate Substitutes

Most dark chocolate is lactose-free and comes in a wide variety of shapes and sweetness levels. Check the label to be sure it doesn’t contain any dairy ingredients.

Carob chips and rice milk chocolate are two options for chocolate made with cow’s milk.

Lactose-Free Recipes for Your Favorite Dishes

The thought of eating high-lactose foods like quiche, fettuccine Alfredo, or pudding can give you feelings of both yearning and dread if you have severe lactose intolerance. The good news? You can still enjoy these tasty dishes.

The trick is to swap in calcium-fortified lactose-free milk or nondairy milk for regular cow’s milk, or use lactose-free options instead of cheese, cream cheese, and yogurt in recipes. Nondairy drinks, such as almond, rice, or soy milk, are also tasty options. Use olive oil or canola oil instead of butter if the lactose in butter gives you problems.

If you can eat some types of regular cheese or yogurt, feel free to add as much as you can tolerate to the recipes below. You can also take a lactase enzyme pill before you eat, to make any dairy you do include easier to digest.

Spinach Quiche

Ingredients:

Olive Oil Wheat Crust

1/2 cup whole wheat flour

1/2 cup unbleached white flour

1/8 teaspoon salt

3 tablespoons extra virgin olive oil

4 tablespoons ice water (a teaspoon or two more, if needed)

Filling

1 1/4 cups plain lactose-free milk (or almond or soy milk)

2 large eggs (higher omega-3, if available)

1/2 cup egg substitute (substitute 2 large eggs, if desired)

1/2 medium-sized sweet onion, finely chopped

6 slices crisp, cooked turkey bacon, crumbled (optional)

1 cup shredded soy cheese of your choice (mozzarella or Jack flavors work well)

3/4 cup frozen chopped spinach, thawed and then gently squeezed of excess water

1/8 teaspoon ground nutmeg

1/4 teaspoon ground black pepper (add more, if desired)

Directions:

  1. Preheat oven to 375 degrees. In large mixing bowl, combine whole wheat flour, white flour, salt, and olive oil, and beat on low until crumbly. Drizzle ice water over the top, and beat on low just until dough forms.
  2. Squeeze dough into a ball and place in a deep pie plate coated with canola cooking spray. Use hands to spread dough evenly into bottom and sides of pie plate.
  3. In same mixing bowl used for the crust, combine lactose-free milk (or almond milk), eggs, and egg substitute; set aside.
  4. In medium bowl, combine chopped onion, turkey bacon (if desired), soy cheese, and chopped spinach, and then pour into the prepared crust. Sprinkle nutmeg and black pepper over the top. Pour the egg mixture evenly over the top of the spinach mixture and bake until center of quiche is set (about 55 minutes).

Yield: 6 servings

Per serving: 256 calories, 16 g protein, 23 g carbohydrate, 11 g fat, 1.5 g saturated fat, 6 g monounsaturated fat, 3 g polyunsaturated fat, 75 mg cholesterol, 3 g fiber, 228 mg sodium. Calories from fat: 38%. Omega-3 fatty acids: 0.4 g, Omega-6 fatty acids: 2 g

Lactose-Free Mac and Cheese

Ingredients:

1 1/2 cups dried whole wheat elbow macaroni

1 tablespoon olive oil

3 cups thinly sliced crimini mushrooms

1 1/2 teaspoon minced garlic (or 1/2 teaspoon garlic powder)

1/4 teaspoon black pepper (add more, if desired)

2 tablespoons cornstarch

1 1/2 cups plain lactose-free milk (or almond, rice, or soy milk)

5 ounces shredded or cubed soy cheddar cheese

Black pepper to taste

Directions:

  1. Bring about 8 cups of water to a rolling boil, add macaroni noodles, and boil until tender (8-10 minutes). Once pasta is tender, drain well in colander while finishing steps 2 and 3.
  2. Add olive oil to a large, nonstick frying pan and heat over medium-high heat. Add mushrooms and sauté until lightly browned. Add garlic and black pepper and continue to sauté for an additional minute; set aside.
  3. In 2-cup measure, combine cornstarch with 1/4 cup of lactose-free milk (or almond, rice, or soy milk) to make a smooth paste. Blend in the remaining lactose-free milk. Pour into a medium, nonstick saucepan and bring to a gentle boil over medium heat, stirring frequently. Once the mixture begins to thicken, reduce heat to simmer and stir in the shredded or cubed cheese. Continue to simmer, stirring frequently, until cheese is melted. Add black pepper to taste.
  4. Combine cheese sauce with the drained noodles and spoon sautéed mushroom mixture over the top before serving.

Yield: 3 to 4 servings

Per serving (if 4 servings): 305 calories, 18 g protein, 42 g carbohydrate, 7 g fat, 0.8 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 0 mg cholesterol, 7 g fiber, 540 mg sodium. Calories from fat: 21%. Omega-3 fatty acids: 0.3 g, Omega-6 fatty acids: 2.6 g

Roasted Garlic Mashed Potatoes

You can make this a day ahead. Keep it chilled in the refrigerator, and then warm it in a slow cooker or in the microwave when you’re ready to eat.

Ingredients:

1 large head garlic

1 teaspoon olive oil

3/4 cup plain lactose-free milk (or almond, soy, or rice milk)

28 to 32 ounces of potatoes, peeled and quartered

Freshly ground black pepper

Salt to taste (optional)

Directions:

  1. Preheat oven to 425 degrees. Slice about 1/4 inch off the top of the garlic heads, throw the tops away, and place the heads on a piece of foil. Drizzle olive oil over the top of the garlic heads and wrap them well in the foil. Bake until tender and golden (about 35 minutes). Remove from oven and let stand until cool enough to handle. Peel the skin away from the garlic cloves.
  2. While garlic is baking, place quartered potatoes in a large microwave-safe container with 1/4 cup of water and cook on HIGH until potatoes are tender. If you prefer to use the stove, place potatoes in a stockpot, cover with cold salted water, and bring to a boil. Cook until very tender, about 12 minutes. Drain potato pieces in a colander.
  3. Add hot, steaming, and drained potato pieces directly to a large mixing bowl, along with the garlic cloves and any olive oil drippings, and lactose-free milk (or almond, soy, or rice milk). Beat on low just until blended.
  4. Season with pepper and salt, if desired.

Yield: 6 servings

Per serving: 150 calories, 5 g protein, 31 g carbohydrate, 1.5 g fat (0.2 g saturated fat, 0.8 g monounsaturated fat, 0.5 g polyunsaturated fat), 0 mg cholesterol, 3.2 g fiber, 29 mg sodium. Calories from fat: 9%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 0.3 g

Coconut Tapioca Pudding

If you grew up with tapioca pudding, this may be one of your comfort foods. Here’s a quick and light low-lactose recipe.

Ingredients:

3 tablespoons quick-cooking tapioca

2 tablespoons granulated sugar

2 1/2 cups lactose-free milk with a splash of vanilla extract (or vanilla soy, almond, or rice milk)

1 teaspoon coconut extract

1 large egg (higher omega-3, if available)

1/3 cup shredded or flaked coconut

Directions:

  1. Combine sugar, tapioca, lactose-free milk (or soy, almond, or rice milk), and egg with whisk in a medium, nonstick saucepan. Let stand 5 minutes.
  2. Stir in coconut. Cook and stir over medium heat until mixture comes to a full boil (it will take about 8 minutes). It will thicken as it cools. Remove from heat and stir in coconut extract. Cool 20 to 30 minutes.
  3. Stir the mixture and spoon into serving or dessert cups. Serve warm or chilled.

Yield: 5 servings

Per serving: 130 calories, 5 g protein, 19 g carbohydrate, 4 g fat (1.5 g saturated fat, 1 g monounsaturated fat, 1.5 g polyunsaturated fat), 45 mg cholesterol, 0.5 g fiber, 78 mg sodium. Calories from fat: 28%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 1.3 g

Information sourced from: http://www.webmd.com/digestive-disorders/lactose-intolerance-14/default.htm

Start Shaping Up

August 19, 2014

IT’S TIME TO SHAPE UPshapeup

As a nation, our waistlines are growing. Today, over 63% of Australian adults and one in four children are overweight or obese.

Unhealthy eating and not enough physical activity can lead to overweight and obesity, and an increased risk of developing a chronic disease such as some cancers, heart disease and type 2 diabetes.

Shape Up Australia is an initiative to help Australians reduce their waist measurements and improve their overall health and wellbeing. There are many everyday changes you can make to help you Shape Up and get on your way to a healthier lifestyle.


GETTING ACTIVE

Life can be busy, and it’s easy to think that there just isn’t enough time to be physically active.  But being physically active doesn’t mean you have to spend hours exercising each day or that you have to push yourself to the point of feeling exhausted.

There are great benefits to getting even a small amount of physical activity each day, both mentally and physically.  Being active gives you more energy, helps you sleep better, reduces the risk of depression and can help to prevent a range of chronic diseases.

You can start with small changes, like increasing the distance you walk by getting off the bus earlier or parking your car further away from the shops.  Gradually increase the amount of physical activity you do – it all adds up.  Aim for 30 minutes (or more) of moderate-intensity activity most days of the week.

If you’re worried you don’t have the time, keep in mind that you don’t have to do your 30 minutes (or more) all at once – combine a few shorter sessions of 10 to 15 minutes each throughout the day.  Those short bursts are just as effective as longer exercise sessions.

To get started, check out these physical activity tips or find activities in your local area using the activity finder.

GETTING PHYSICAL TIPS

Tips for being more physically active every day

  • The saying “no pain, no gain” is a myth.  Some activity is better than none, and more is better than a little.  But you don’t have to exercise to the point of collapse to get a health benefit.  Aim for at least 30 minutes of moderate-intensity activity on most, preferably all, days of the week.
  • Set a date for when you will start. Write the date down and stick to it.
  • Make time to be physically active and schedule it as you would an appointment.  The Shape Up activity planner can help you plan and track your activity.
  • Set short-term and long-term goals.  Make your goals specific, measurable and achievable.  Rather than a vague goal like “I will get fit”, try “I will walk every day for 10 minutes after meals” or “I will get off the bus/train two stops earlier than my usual stop”.
  • Build up gradually.  If you are starting a new activity or have been inactive for some time, start at a level that you can manage easily and gradually build up.
  • Choose activities that are right for you.  Do something that you enjoy or go for something different you’ve always wanted to try, such as walking, jogging, joining a team sport, taking a group fitness class, dancing, cycling or swimming.
  • Mix it up.  Consider changing your activities every so often to avoid becoming bored.
  • Plan physical activity with others.  This can help you stick to your plan and achieve your goals.
  • Do not give up before you start to see the benefits.  Be patient and keep at it.
  • HAVE FUN! Physical activity can make you feel good about yourself and it’s a great opportunity to have fun with other people or enjoy some time to yourself.

FINDING TIME TO GET ACTIVE

It can seem hard to find time for physical activity.  One solution is to look for opportunities to build as much physical activity into everyday activities as you can.  Here are some ideas to get you started:

  • Rather than spend five minutes circling a car park looking for that “perfect space” right near the entrance, park five minutes away and spend that time walking instead.
  • If you arrive at a bus or tram stop early, why not make use of the time to walk to the next stop?
  • Walk rather than rest on escalators… it’s quicker so you’ll actually save time! (Or better still, use the stairs).
  • Work in the garden – get into some energetic gardening activities like digging, shifting soil and mowing the lawn to raise your heart-rate.
  • Clean the house! Activities like vacuuming, cleaning windows and scrubbing floors that raise your heart rate are all good examples of moderate intensity physical activity.
  • Park further away from work (or get off public transport a few stops early).  If you walk for 10 minutes to and from work, you’ll have done 20 minutes without even noticing.  Add a 10 minute brisk walk (or more!) at lunch time and you’ve met the guidelines for the day.

ACTIVITY INTENSITY

What is moderate intensity activity?

Moderate-intensity activity will cause a slight but noticeable increase in your breathing and heart rate.  A good example of moderate-intensity activity is brisk walking; that is, at a pace where you are able to talk comfortably, but not sing.  Moderate-intensity activity should be carried out for at least 10 minutes at a time.

What is vigorous activity?

Vigorous activity is where you “huff and puff”; where talking in full sentences between breaths is difficult.  Vigorous activity can come from such sports as football, squash, netball, basketball and activities such as aerobics, speed walking, jogging and fast cycling.

Note: If you are pregnant, have been previously inactive, or suffer from any medical conditions, it is recommended that you seek medical advice before commencing vigorous physical activity.

WHAT SHOULD I BE EATING

Eating a diet that includes a variety of nutritious foods every day helps us maintain a healthy weight, feel good and fight off chronic disease.

Best of all, healthy eating doesn’t have to be hard if you follow these seven golden rules:

  1. Drink plenty of water
  2. Eat more vegetables and fruit
  3. Watch how much you eat – even foods that are good for us, when eaten in large portions, can lead to weight gain
  4. Eat less processed food
  5. Eat regular meals – don’t skip meals – and always start the day with a healthy breakfast (e.g. a bowl of hi fibre cereal with sliced banana and low fat milk)
  6. Restrict your alcohol intake
  7. Remember that some foods are high in added fat, salt and sugar and so are best eaten only sometimes or in small amounts.  Examples include lollies, chocolate, biscuits, cakes, pastries, soft drinks, chips, pies, sausage rolls and other takeaways.

To help you eat well every day, check out these healthy recipes and snack suggestions, tips for staying on track when eating out, our guide to healthy eating on a budget, and tips for drinking to health.

Snack suggestions

  • Add fruit and yoghurt to low fat milk and blend them together to make a great tasting smoothie.
  • A slice of wholegrain bread or raisin toast with a healthy spread such as avocado or low-fat cream cheese, makes a filling, healthy snack.
  • A piece of fruit – like a banana or apple – can make a great “on the run” snack.
  • Instead of reaching for a chocolate bar or packet of chips, try vegetable sticks with low-fat hummus.
  • An occasional handful of unsalted nuts or dried fruit makes a nutritious snack.
  • Grab a tub of natural low-fat yoghurt and add your own fruit.
  • Air-popped popcorn with a sprinkling of salt makes a great afternoon snack.
  • When the weather is hot, fruits such as oranges and grapes make delicious frozen snacks.

Other useful links:

Australian Dietary Guidelines www.eatforhealth.gov.au

Stay On Track When Eating Out Fact Sheet

Your Guide To Buying Fruit And Veg In Season Fact Sheet

Information sourced from this Government Website: http://www.shapeup.gov.au/start-shaping-up

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

April 27, 2013

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

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

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

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

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

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

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

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