HEALTH JIGSAW

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July 2011

Welcome to the July Newsletter.

With the winter solstice behind us, the days are starting to get longer, which means that the warmer weather is not too far away. If you’ve been hibernating because of the chilly mornings or nights and have added a few centimetres to your waist, now is the time to your running shoes and gym clothes out.

In this issue:

1. Take away meals.
2. Indoor rock climbing photos.
3. Exploring Manly on a bike.
4. Healthy numbers.
5. Food for thought - morning tea.
6. Interesting stuff.

Eat well and train hard.

Andrew

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Take Away Meals

We all know that home cooking is usually the best option but if you’ve had a long day at work, the last thing you want to do is to spend 30-60 minutes in the kitchen before you get to eat dinner. Below are suggestions on what you should choose should you go for a take away meal.

	Choose these	Go easy on these
Italian	Pasta with tomato or marinara sauce Green salads Minestrone soup	Pasta with cream sauces Pizzas with double cheese or fatty meats (salami or sausages)
Greek	Lean souvlaki or chicken kebab Salad Tzatziki (cucumber in yoghurt)	Stuffed pastry
Japanese	Teriyaki beef or chicken Miso soup Sushi and sashimi Noodle soup dishes	Tempuru dishes
Other Asian	Noodle soups Steamed rice Steamed dim sims	Deep fried dishes Fried rice
Mexican	Fajitas, enchiladas or soft shell taco (go easy on the cheese and cream) Salad Bean burrito	Nachos with cheese Fried taco shells
Other	Burgers with lots of salad Sandwiches with lean meats (chicken, turkey, beef), eggs and salad Roast or BBQ chicken (minus the skin)	Burgers with mayonnaise, bacon or cheese Schnitzel sandwiches Fried chicken

 

Indoor Rock Climbing Photos

Photos from our June social event – indoor rock climbing. This was not just physical, but also a mental challenge. Click here to view the photos...

 

Exploring Manly on a Bike

The social event for July will be exploring Manly on a bike, on Sunday 31 July.

Date & Time:	Sunday 31 July 2011 – 10 am to 12 pm (meet at 9.45 am)
Meeting Location:	Manly Bike Tours Shop 6, 54 West Esplanade, Manly (opposite Manly Wharf) Visit manlybiketours.com.au for more information. If you are going to drive, the Whistler Street Car Park (first 2 hours free) is the closest to the bike shop.
Cost:	$26 for 2 hours (or you can bring your own bike)
RSVP:	Wednesday 27 July 2011

We will cycle from the bike shop to North Head (slight incline but the view from there is worth it) and then along Manly Beach (about 12 kilometres in total). It’s also whales migration season at the moment so hopefully we can spot a few of them from North Head.

 

Healthy Numbers

Our lives are constantly surrounded by numbers such as phone numbers, PINs, credit card numbers, prices of good and services, post codes and date of birth. We all know that there are 206 bones in the human body but the numbers that matter most are the ones that you should aim for to achieve or maintain a healthy body.

 

Food For Thought - Morning Tea

There are many foods that you come across everyday which you know taste great but are probably on the "naughty" side. You've got the choice to eat it or if your will power is strong enough, say "NO" and choose healthier options. Hopefully if you choose to eat it, you do so in moderation. Find out how much exercise you need to do to burn off your morning tea.

 

Interesting Stuff

In addition to eNewsletters and blogs, we also provide other health and fitness information on our Facebook page. For those of you who are not on Facebook, below are our posts during June 2011:

• Healthy Heart Healthy Mind [Did you know that high blood pressure can increases the risk of dementia? The primary risk factors for developing dementia include: age, high blood pressure, high cholesterol, smoking, diabetes, obesity, having other cardiovascular diseases and living a sedentary lifestyle.]
• Kids urged to give water a sporting chance [Keep your kids away from energy drinks and encourage them to drink water instead of sports drinks.]
• Shifting the weight at work [POWER – short for Preventing Obesity Without Eating like a Rabbit – a workplace weight loss program trialled in a NSW steelworks.]
• Fast Food Guide [Choice has named Hungry Jack’s Ultimate Double Whopper as the unhealthiest single menu option in a major Australian fast food outlet (with 80 grams of fat and 5085 kilojoules). Health Jigsaw's Fast Food Guide looked at the menus of the 3 biggest fast food chains in Australia (McDonald’s, Hungry Jack’s and KFC).]
• Food Lies [Nutritionist Matt O'Neill reveals the hidden fats and sugars in seemingly healthy foods.]
• From Concrete to Crops [Kids from a Sydney suburb talking about how they transformed the concrete footpath of their street into a community garden with a recycled watering system.]
• 5 ways to keep kids healthy in winter [Fend off the winter sniffles with these immune boosting food ideas for kids.]
• Portion Size Plate [Portion control is a critical part of successful weight loss and weight management. This will give you a rough guide to the correct portion size.]

 

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Nothing contained in this Newsletter is intended to be used as medical advice and is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Our mobile personal trainers/fitness coaches can come to you in the following areas of Sydney: Lower North Shore (Artarmon, Balmoral, Beauty Point, Cammeray, Castlecrag, Chatswood, Clifton Gardens, Cremorne, Crows Nest, Greenwich, Kirribilli, Lane Cove, Lavender Bay, Linley Point, Longueville, McMahons Point, Middle Cove, Middle Harbour, Milsons Point, Mosman, Naremburn, Neutral Bay, North Sydney, Northbridge, Northwood, Riverview, Spit Junction, St Leonards, Waverton, Willoughby and Wollstonecraft). Upper North Shore (Castle Cove, Gordon, Lindfield, Pymble, Roseville, St Ives, Turramurra, Wahroonga, Warrawee and West Pymble). Northern Suburbs (East Ryde, Eastwood, Epping, Gladesville, Henley, Hunters Hill, Huntleys Cove, Huntleys Point, Macquarie Park, Marsfield, North Ryde and Woolwich). If you want to engage our services at a location we have not listed above, please contact us as we may be able to cater to your request.