Category Archives: Newsletters

The risk of sitting too much

sitting simpsonsDon’t just sit there

Our day to day lives have changed a lot in the past 50 years. Changes in technology has meant that most of us spend a lot of our day sitting or being sedentary.

The problems beginning to appear include increased incidence of heart disease, diabetes 2, obesity, to name the top contenders.

Take a moment to think about how much walking and standing you do in a day and how often you sit for meals, work and travel. Alarming isn’t it?

But I go to the gym

Research shows that even “physically active” (which means you do 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week), you are still at risk of increased incidence of disease. Sitting less is the most important factor in staying healthy.

But I’m pretty active, aren’t I?

Are you really? Let’s say you sleep eight hours per day, the remaining 16 hours are typically filled with domestic and work duties.

Have a look at this example provided by the South Australian Health.

  • 7.00 am exercise: 45 minutessitting office
  • drive to work: 45 minutes
  • work on computer: 4 hours
  • eat lunch: 45 minutes
  • work on computer: 4 hours
  • drive home: 45 minutes
  • eat dinner: 30 minutes
  • watch TV/read/computer: 3 hours
  • 11.00 pm bed.

Total time sitting: 13 hrs 45 mins.

Breaking it up and get active – Sit less

Research suggests that no matter what your total sitting time is, regular interruptions from Get out of the chairsitting (even just by standing up) may help to reduce your risk of developing heart disease and diabetes.

It appears that resisting gravity is a very important task we perform daily. In fact if you stand  and move around every 30 minutes throughout the day you will reduce your risk of disease.

So get out of your chair and move about, take short walks to a colleagues desk instead of sending an email. Take the stairs, meet friends for lunch and walk about. Get creative and find ways to reduce your sitting time during the day.

Thank you for reading this article. I hope you have gained some useful insights and knowledge to maintain and improve your health.

Vicki Tate

 

Quick and Easy Pumpkin Soup

Quick and Easy Pumpkin Soup

So easy the kids can make this one.

Ingredients

1kg of Jap or Kent pumpkinpumpkin soup

1 large onion (chopped)

2-4 cloves garlic (crushed)

2 tablespoons butter

Pinch of cracked pepper – to taste

1 cinnamon stick

2 teaspoons chicken stock powder

water to just cover

To Serve

fresh coriander leaves -finely chopped

sour cream or yoghurt to serve

Method

  1. Gently heat the chopped onion, garlic, cinnamon stick and pepper in the butter until the onion is transparent
  2. While the onion is cooking – Peel, seed and dice the pumpkin into 2-3 cm cubes
  3. Mix the pumpkin into the onion and butter mixture and coat the pumpkin.
  4. Cook gently for about 5 – 10 minutes until the outside of the pumpkin pieces begin to soften
  5. Add only enough water to cover the pumpkin , add chicken stock powder (CAUTION- too much water will dilute the flavour – less is more here).
  6. Simmer for 10 minutes or until the pumpkin is soft.
  7. Remove the cinnamon stick
  8. Blend with a wand /stick blender until smooth
  9. Serve with crusty bread covered with melted cheese
  10. Drizzle each bowl with sour cream or yoghurt and Sprinkle with finely chopped coriander.
  11. Enjoy!!

Optional extras

Add sweet potato or carrots to the pumpkin pieces for a richer flavour.

Add curry spices for something a little different

Use coconut cream and water to cook the pumpkin.

 

5 Tips to Stay Healthy During Autumn

AutumnAt last the nights are cool and occasionally we are reaching for a vest or coat as we venture out at night .

The well known habit of eating a rainbow of colour can easily be transferred to the Autumn plate

My 5 tips best tips to help you eat healthy and live a vibrant, healthy life this Autumn season.

  1. Always buy fresh food in season.

A change in diet suits most people as the season changes. There are loads of yummy choices, These are some or my favourites – pumpkin, broccoli, sweet potatoes, beetroot, apples, pears, oranges and mandarins.

A delicious creamy pumpkin soup, roasted root vegetables, baked sweet potatoes, pears cooked in wine and delicious apple crumbles.

  1. Eat plenty of autumn colourseat fresh and colourful food

Dark greens, deep yellows and brilliant oranges are the colours of Autumn.

A good rule of thumb is to eat foods that are rich in a variety of colours to maintain your immune system and boost overall healthy antioxidants.

  1. Boost your immune system.

Change of season is the perfect time to think about ways to boost your immune system.

Be sure to take a good quality multi vitamin and mineral supplement. Our food just doesn’t have all the goodies we need to deal with our over full lives any more. I recommend  and take LifePak. It has all the essential vitamins, minerals, antioxidants and phytonutrients required for a healthy life.

  1. Embrace gentle movements.

Aussies love to get out and about in the summer time. But for some Summer is just too hot to be enjoyable. Autumn gives you the perfect weather to get your active gear on and get moving.

We spend too much time sitting in cars and behind desks and computers. Nearly all of us spend more than 6 hours sitting. So brush off the bike, skates and walking or dancing shoes and get active.

  1. Align your life with the season.

Autumn contemplationYou may find yourself making different lifestyle choices.

As the days grow shorter and cooler, give yourself permission to rest a little more. Read, meditate and catch up on a bit of lost sleep. Your immune system will love you for it.

Warm drinks, like hot cocoa, green tea and Chai tea or Chai dandilion are all warming and immune system boosters.

The next few months can be a nice time to slow down. Enjoy  some reflection time.

Take this opportunity to nurture yourself by eating fresh seasonal foods and live in alignment with the natural cycles.

I hope that these tips help you to stay strong and healthy!

 

Exercise – Treatment for Longevity

women jogging

A Queensland study at QUT found that exercise treatment for longevity benefited women who were prescribed exercise as medicine.

Debra Anderson and colleagues reviewed the literature to reveal that moderate to high intensity activity is essential to improve health outcomes in older women.

They reported that all studies found that “physical activity was associated with lower rates of cognitive and physical decline.”

The researchers also found that exercise or lifestyle activities that improved heart and lung capacity showed the most positive impact on physical health for women.”

These findings suggest that programs should support women to participate in regular exercise. This could be in either public health initiatives, home-based exercise programs  or organised group activities.

Around Brisbane you can find loads of free outdoor activities to incorporate physical activity within a healthy lifestyle. Our climate at present is perfect to get out and about. Take 30 minutes a day to get your heart rate elevated and get a little puffed.

VibroGym classes are another excellent way to improve your strength, agility and maintain a healthy weight. Sessions are available Monday ,Wednesday and Friday at Norman Park. They only take 20-25 minutes to complete and extensive exercise program with long lasting benefits.

The tailored and supervised programs suit people of all ages and abilities to engage in safe, low impact, high intensity exercise to obtain the positive effects of

  • increased lean muscle massVIBROGYM-fitness
  • Improving balance
  • Improved strength
  • Improved posture
  • assists in repair of injuries
  • increased flexibility
  • increased metabolism
  • increased bone density.

If you would like to get fit and trim on the VibroGym, call Vicki on 0429 030 111 for your free trial.

 

VIEW NEWS SOURCE…

Anderson D, Seib C, Rasmussen L.  “Can physical activity prevent physical and cognitive decline in postmenopausal women?: A systematic review of the literature.”  Maturitas. 2014 Jun 20. pii: S0378-5122(14)00206-0.

Thai Fish Cakes

Thai Fish Cakes

Delicious, easy to make and economical meal for the whole family. Great cold for the lunch box the next day too.

INGREDIENTS

  • 1 x 450g tin of Salmon
    500g sweet potato
    rind of half a lemon
    2 tablespoons of chopped Laksa herb,Vietnamese mint or coriander
    1 small chilli (adjust to suit your family’s taste)
    3/4 cup Polenta for coating
    Oil for frying

 

METHOD

Steam the sweet potato until soft
Drain and place sweet potato in a food processor with herbs, lemon rind
Drain the tin of Salmon and roughly mash
Mix the salmon with the sweet potato mix
Use dessert spoons to make into pattie shapes and roll in the polenta
Set aside until ready to fry in hot oil
Serve with steamed rice and fresh garden salad

Very yummy:)

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