Inspire News September 2017

Optimal health is something we take for granted, giving it no thought and just accepting that the way we feel is normal. For many of us, this goes on for years… until something goes wrong.

When things do go wrong, where do we turn? The internet is rife with “information”, but sifting through it all to find the truth is time-consuming and confusing. Even when we feel we’ve found the answers, knowledge is easily gained and just as easily forgotten.

Making change can be hard. The many responsibilities and concerns that most women manage each day leaves little time to focus on our own needs or to work out how to implement our new-found knowledge.

This week, we’re running a Healthy Women Series, which includes information on healthy hearts, minds, bones, movement, and sleep, along with losing weight. We’ve linked all the information for you below, or you may prefer to download the Healthy Women eBook which contains all the information in one place. The choice is yours.

We hope you find the information valuable, and of course feel free to contact your nearest centre if you have any questions about how a healthy eating and exercise program might be of benefit to you.


Slimmer of the Year finalist – Anna C, Blackwood, SA

Lost 20 cm

It all began when I went to the GP for a checkup and got the results.

He informed me that although my blood test results were good, my waist measurement was far too high. He explained that carrying a lot of fat around the waist impacts the major organs, and explained the resulting risks associated with that.

My parents are both overweight and have health issues like high blood pressure, high cholesterol, Type 2 diabetes, Gout (arthritis) and Osteoporosis between the two of them! The doctor explained that the above health issues are a real consequence of an increased waist measurement (especially for me with all of that in my family!). At the same time a friend gave me a free month’s trial at Healthy Inspirations, so I gave it a go.

Before joining Healthy Inspirations, I believed I had to starve to lose weight. I had tried everything – walking, dieting, detoxing etc. Resistance based exercise really works, and the girls give great advice and support constantly.

Weigh-ins give me inspiration as I see myself losing cms. I lost several centimetres off my waist in the first month and this spurred me on to do more.

That was over 2 and a half years ago! I have not looked back. I continue to feel stronger every day. My stress levels have reduced dramatically and I sleep better. I no longer feel tired all the time like I used to. I have lost a total of 20 centimetres off my original waist measurement and now can even feel abdominal muscles!! I also do the classes at Healthy Inspirations and really enjoy them as it mixes up the exercises and we have lots of fun.

It is really amazing what HI has done for me. I don’t know why I didn’t do it sooner!

Top tips for losing weight:

Just devote 15 minutes, 3 times/week.

Joining in the classes helps you stay motivated while having fun.

Secrets for maintaining goal weight:

Getting in to HI as much as possible.

Lost 20cm

~ Anna C ~


Healthy heart

Prevention is better than cure. We take our heart for granted until something goes wrong, so it’s never too early to start treating it well. Read more

 

 


Healthy minds

There are many things we can do to develop and enhance a healthy mind. Mindfulness, expressing gratitude, and deep breathing are all simple skills we can develop. Read more 

 

 


Healthy bones

Our remarkable bodies are constantly changing, with our bones being no exception. New bone is built as old bone breaks down, but the rate that this occurs is affected by age. Until around age 30, we are building more bone than we break down, so our bones are gradually becoming stronger. Gradual bone loss begins in the 30’s and has no symptoms; usually the first we know of it is when we are much older and a bone breaks due to a fall. Read more


Healthy movement

We all know that regular exercise and a healthy diet are key elements for weight loss, however making sure that you get enough sleep is often overlooked. Research has shown that sleep plays an important role in weight management as people who sleep enough have lower BMI that sleep deprivation can cause weight gain. Read more

 


Healthy sleep

We all know that regular exercise and a healthy diet are key elements for weight loss, however making sure that you get enough sleep is often overlooked. Research has shown that sleep plays an important role in weight management as people who sleep enough have lower BMI that sleep deprivation can cause weight gain. Read more

 


Healthy weight loss

As a woman, it’s likely that you have made previous attempts to change something about your body, whether it’s to get fit, lose weight, change shape, tone up, improve health, or a mixture of all. Maybe you’ve started something new but then soon stopped, leaving you feeling like you’ve failed? Would you like a different experience? Read more

 


Mediterranean marinated pork

 Serves 4 

*Recipe adapted from Cotter Crunch

  • 500g pork tenderloin, sliced to 1cm thick
  •  1 cup sliced red onion
  •  60g sliced olives
  •  1 zucchini, thinly sliced
  •  Fresh basil
  •  Salt/pepper if desired
  •  Extra paprika to garnishMarinade
  •  1/4 cup balsamic vinegar
  •  1/4 cup olive oil or avocado oil
  •  1/2 tsp paprika
  •  1/2 tsp minced garlic
  •  1/4 tsp salt/pepper
  •  1/4 tsp oregano
  •  1/4 tsp dried marjoram or rosemary
  1. Place pork in a large ziplock bag. Whisk together the vinegar, oil, paprika, garlic, salt, pepper, oregano, and marjoram or rosemary to make the marinade. Add to pork and massage to cover the pork with the marinade. Marinate for 20-30 minutes in fridge.
  2. Heat fry pan on medium heat. Add a Tbsp olive oil and sauté onion until fragrant.
  3. Add pork strips and the remaining marinade. Cook on medium for 5 minutes then turn pork slices and cook the other side.
  4. Add in your olive/zucchini slices. Cook another 5-7 minutes or until pork is cooked through.
  5. Add more paprika, salt, pepper to taste.
  6. Transfer to plates with pan juices and top with fresh basil. Serve with a large leafy salad.

CLICK HERE FOR MORE GREAT RECIPES


How many minutes?

Popular fast foods, snacks and drinks may be very tempting but give some thought to the number of minutes of exercise you will need to set aside, on top of your normal exercise, to burn off the extra energy they provide. Even a very small ‘treat’ can have a negative impact on your weight loss success.

Question: How many extra hours/minutes of activity does it take to burn off takeaway Chinese lemon chicken?

It contains 122 g carbohydrate, which the body converts to around 30 teaspoons of sugar.

Strenuous Aerobics: 3 hours
Social Golf: 6 hours
Energetic Dancing: 3 hours
Jogging 8 kph: 4 hours
Swimming: 4 hours
Walking: 6 hours

 

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