Lou's bike Bootcamp in Broome!

There is no stopping this guy!

A wild friend of mine just got back form a 2 week bike ride trip in Broome - Darwin. He said It was a demanding trip.Boot Camp all the way! "We probably rode a total of 400Km in all, over some tough surfaces, and always into the wind. Bikes were a bit crappy. I won all the races. Company was good. Scenery and the Gorge walks through the Kimberleys were spectacular. Did lots of swimming in the pools. Drank some beer. Neither gained nor lost weight. Went Bike Surfing on my birthday at midnight amongst sea snakes & stingers"

Sounds like a wild trip Lou! and allot of fun.

Whats next.....

Reducing your FAT intake

Things to consider and think about!

- Reduce the size of the serve of meat in meals, and choose lean cuts, removing any remaining fat or skin.

- Choose low-fat and reduced fat dairy products. Yoghurts, milk, fruit dairy snacks and custards all come in great tasting low fat versions. Cheese can be found in reduced-fat and relatively low-fat forms, but you will still need to watch the amount you eat.

- Use low-fat methods when preparing your meals. Cook with minimal amounts of added fat or oil – either dry-fry or stir-fry in a small amount of oil or use spray on oil, grill, and roast on a rack, steam or microwave.

- Don’t smother your food in oil, butter greasy sauces or dressings – spice up your food with sauces and relishes that are light and tasty instead. Try low oil dressings or herbs, balsamic vinegar and lemon juice on salads. Replace butter with margarine on sandwiches with a spread of mustard, salsa, avocado or light mayonnaise.

- Be aware of the hidden fat inside many baked or prepared food items, especially treats such as chocolate, rich desserts, cakes and biscuits. Enjoy these in small amounts, and go for quality rather than quantity.

- Learn to ready labels to identify the total fat content of food.

Are you getting enough exercise?

The National Physical Activity Guidelines recommend that you get at least 30 minutes of moderate physical activity most days of the week and for extra health benefits you partake in some vigorous activity as well.

30 minutes is your baseline hopefully you are working towards bumping this up to 50-60 minutes . But sometimes things pop up that are unavoidable such as: a child needs to be taken to the doctor, you get a deadline brought forward at work, or one of your friends want to catch up for a coffee and chat.

These are ‘time pinchers’ that can pinch away your precious training time. To counteract these you can make up for it the next day by going a little longer or doing a morning and afternoon session. Try not to stress if you do lose a session here or there and most importantly ensure that you never go more than two consecutive days without some form of exercise.

APPLES - a nutrition powerhouse

Apples are one of the only foods identified to reduce the risk of heart disease and certain cancers- two of the biggest causes of death in Australia, according to research from The apple report. The report found that apples have the highest antioxidant content of all Australia's popular fruits, including one and a half times more antioxidants than a 75 gram serve of blueberries, three times more than an orange, and almost eight times the antioxidants of a banana.

Protein

Pay attention to the protein package. Fish, poultry, and beans are your best bets.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein.

Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals.

The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat, read "Fats and Cholesterol: Out with the Bad, In with the Good."

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. But don't go overboard; 2 to 4 servings a week is a good target. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects.

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of Nutrition Source.

Healthy Eating

'Healthy Eating'

There seems to be an ever changing set of rules about what we should and shouldn’t be eating. This includes information about fad diets which are made popular through media exposure and the celebrities who support them, but which are unsuitable in the long term at best and dangerous at worst.

So what is healthy eating?
Healthy eating is:

Eating a wide variety of nutritious foods in moderate amounts and in a relaxed and flexible manner.

Eating 3 meals a day + 2-3 snacks

Going no longer than 3-4 hours without eating.

Balanced main meals with a combination of protein, starch and fruit/vegetables

Eating 7 serves of fruit and vegetables per day

Eating 3 serves of dairy per day (milk, cheese, yoghurt)

Eating 2 serves of protein per day meat, poultry, fish, nuts, beans or eggs – try lunch and dinner.

Dr Rick Kausman from ifnotdieting.com recommends enjoy food without feeling guilty, eating slowly and concentrating on taste, texture smell and all the good things about food! Mostly important, he recommends listening to your body to work out what it really wants and needs. ‘Health and vitality come in all shapes and sizes, and we can aim to be healthy at our own natural weight rather than thin at any cost’

References
Department of Nutrition & Dietetics RPAH
Dr Rick Kausman 2001 ‘Calm Eating’ Allen & Unwin, Australia

Walking on Holidays

While on holidays walking in Austria in 2005 we spotted this pair of serious walkers, they had matching bags and socks. "LIFE LOVERS"

Our walk took around 4-5 hours. We walked through some breathtaking scenery up a steep mountain to a small hut overlooking an emerald mountain lake. We were 1920m above sea level stopping at the Coburgerhutte 2.5 hours into our walk.



Exercising while on holidays need not be a session in the gym. Walking, running, skiing, horse riding, bike riding are a number of enjoyable ways to stay active and healthy.

If you have a favourite "exercising while on holidays" snap and you would like to post it on our Blog please forward your picture and a brief story to vigourpt@fwi.net.au

"Whats all the hype on Juice Plus"

Juice Plus + is a WHOLE FOOD BASED PRODUCT, from the powders of fruits Vegetables and grains.

Juice Plus+ is NOT a fractionated man made vitamin supplement. Below is a quote from the Better Health Channel in Victoria 17/4/2008

There are many misconceptions about vitamins and the health benefits they offer. Vitamin supplements are commonly misused and taken as a form of medicine to treat ailments such as colds or to counteract lifestyle issues such as stress. Contrary to popular belief, vitamins aren't drugs or miracle cures. They are organic compounds that participate in various metabolic functions. MOST VITAMINS NEED TO BE TAKEN THROUGH FOOD. - 17/4/2008

Juice Plus+ contains concentrated juice powders from 17 different raw fruits, vegetables and grains, plus an array of natural anti-oxidants, phytochemicals, and fibres in convenient capsule form. Juice Plus+ Fruit Blend contains seven of the most nutritious fruits around: apples, oranges, pineapples, cranberries, peaches, acerola cherries and paw paw. Juice Plus+ Vegetable Blend contains ten nutrient-dense vegetables and grains: carrots, parsley, beets, kale, broccoli, cabbage, spinach, tomatoes, rice bran and oat fibres. Juice Plus+ is made from the freshest, highest quality fruits and vegetables, carefully tested every step of the way to ensure no detectable levels of pesticides, herbicides or other contaminants are present to affect the natural purity of the product.
They are juiced to extract their nutritional essence, and then reduced to powder using a special proprietary process. This drying process is carefully monitored to ensure maximum retention of important and sensitive micro nutrients.
Exposing the fruit and vegetable juices to high heat over a period of time can destroy much of the nutritional value, as if we were to overcook the fresh, raw fruits and vegetables at home. Through our proprietary process, most of the vital nutrients found in the fresh, raw fruits and vegetables remain intact, making Juice Plus+ the next best thing to actually eating fresh, raw fruits and vegetables.

Today as reported in the media on most days we are advised that man made vitamins may do more harm than good, that's why taking a whole food based product is really the best alternative to fractionated multi vitamins.
Taking Juice Plus+ capsules every day is an easy and inexpensive way to add nutrition from a wide variety of different fruits, vegetables and grains to your diet.

Yours in health

Melanie

Make time to eat

eating has become rather devalued today. Often it is crammed between "important" events, and we barley have time to sit down to enjoy our food. Taking time for a meal is far more beneficial to digestive health, as well as more satisfying.

A Tempting Treat

Baked Ricotta with cherries in a vanilla syrup

Recipe from Sharing Plates by Jared Ingersoll. Published by Murdoch Books.

For the baked ricotta

750g ricotta cheese

2 eggs

1 vanilla bean

175g caster sugar

200g unsalted pistachio nuts

Preheat your oven to 150C (300F/Gas 2). Put the ricotta and eggs in a large bowl, then beat together. Carefully split the vanilla bean and scrape the seeds into the ricotta, reserving the bean itself for the syrup. Now add the sugar and pistachios and beat together well. Life is easier if you have a non stick loaf (bar) tin, about 21x10x5cm(8.25x4x2in), for the ricotta, but if you don't have one, then grease and line the tin with plastic wrap. Spoon the ricotta mixture into the tin and smooth the top, then cover the tin with foil. You now want to cook the ricotta in a bain-marie, which is basically means in a water bath. To do this, place your loaf tin in a roasting tray and pour in enough boiling water to come halfway up the outside of the ricotta tin. Bake this for 50mins. Remove from the water, take of the foil and allow the ricotta to cool completely in the fridge before turning out - it will need a few hours to cool.



For the Cherries


280g sugar

1 lemon

the leftover vanilla bean from the ricotta

100ml cold water

55ml kirsch

250g cherries

Put the sugar, a small piece of lemon zest, the vanilla bean and water in a saucepan and cook over medium heat for about 10 minutes, or until you have a very pale caramel. Remove the pan from the heat and stop the cooking process by carefully adding a squeeze of lemon juice and the kirsch. Allow to cool completely but don’t refrigerate – it will take about 45 minutes.Take you cherries and remove their stems. Working over a bowl, tear the cherries in half to remove the stone. I like the look of the torn untidy pieces of cherry; also you will be squeezing out the juice, which will look great on the plate. Keep in the fridge until you are ready to serve.

For servingSlice the ricotta into about eight even pieces, depending on how many people you are serving. Remove the lemon zest and vanilla bean form the syrup and pour the syrup over the cherries, then serve the cherries over the cut ricotta.

Delish in very small serves

Water Water Everywhere!

Stay hydrated. Its important to drink plenty of water, preferably at least 1.5 Lt's a day. and even more during hot weather ans/or exercising. Remember by the time you feel thirsty you are already dehydrated. Limit salt and alcohol intake as well as these also dehydrated the body.

The Supermarket

Take your time in the supermarket! Read the labels and look carefully at them .How much sugar, sodium (salt) and saturated fat is in the product? Remember to look at : per serving, per 100gms and the whole container. You will be surprised what is in food products when you take the time to be informed.

Chicken Caesar Wrap

Makes 4 servings

Ingredients:

non-stick cooking spray

4 x 110g boneless skinless chicken breast, sliced

Ground pepper to taste

2 tbsp low-fat mayonnaise

2 tbsp grated parmesan cheese

1/2 tsp anchovy paste

1 clove chopped garlic

1 tsp Dijon mustard

1/2 tbsp fresh lemon juice

4 x 25cm whole-wheat tortillas

1/2 large head romaine lettuce, cut into shreds

Instructions:

1. Spray pan with nonstick cooking spray.

2. Pepper the chicken breasts and brown on medium heat for about four to five minutes per side, or until no pink remains in the centre of the cutlet.

3. Cool and cut into strips.

4. In a medium bowl, whisk mayonnaise, cheese, anchovy paste, garlic, mustard and lemon juice.

5. Spread each tortilla with the above dressing, then add 110g of chicken and lettuce. Roll up each tortilla and serve.

Nutrients Per Serving:

Calories: 336

Fat: 9g

Cholesterol: 97mg

Carbs: 24g

Fibre: 2g

Protein: 41g

Pilates..........

Coffee with soda water and lemon chaser (it was 10.30am after all)

Over the past 2 weeks I have been in Sydney training to be a pilates instructor. It has been a challenging 2 weeks but I have learnt so much to be able to help assess clients with back problems (Belinda) and help assess clients needs and introduce pilates as classes or into individual clients programs.

On the weekend I spent Sunday at Darling Harbour with a friend, starting with an early morning coffee to kick start the day.

Quote of the week

This weeks Quote:

Obesity is a health issue not a cosmetic one

( anonymous)

Something to think about! Perhaps we should think about our health when planning to loose weight. Its not about being thin and accceptable in others eyes. Its about our heart, and general health that keeps us doing things we want to do and living a full life.

Today's Tit Bits of knowlege!

* Kiwifruit is rich in vitamin E to protect your skin and heart.

* pineapple contains an enzyme that helps digestion.

* Oats can help reduce cholesterol levels.

* Artichokes are good for the liver.

* Celery helps calm the nerves.

Make a change to something good!

Always include a protein with your meals and snacks to aid in appetite control and moderate the rise in blood sugar. Choose lean or low fat meats, dairy products, fish, beans and eggs.

Mel's Encouragement

Belinda on the left

Hi It's Belinda here.

I have been helping Mel setting up her blog and website. Mel has been so busy she has not had time to post so I will add one for her.

Over Christmas I went to the USA and Canada.

Mel has been my trainer for over a year now and I hold her personally responsible for my new addiction. Mel has been pushing me out of my comfort zone for a while now, so I tried a lot of new things on this trip. First was a stop at Disneyland with my two daughters, and I went on every roller coaster there was and I have to say I NEVER go on a roller coaster. So it was a big step to try them all even the "Californian Screamer" and yes I did scream.

On to Montana, I am not a skier and have only tried it twice with bad results so I have not been on skiers for over 10 years. So with Mels voice in my head I tried cross country skiing and love it we also went back country. So now bring on an Aussie winter with some snow for cross country.