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October 2011

Welcome to the October Newsletter.

Summer is just 8 weeks away…are you ready? The arrival of daylight savings means you now have an extra hour of daylight to do some exercise after work. Go for a walk when you get home from work and your dinner will taste much better.

In this issue:

1. Eating to boost your energy levels.
2. Better Health Channel.
3. 7 Bridges Walk.
4. Interesting stuff.

Eat well and train hard.

Andrew

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Eating to Boost Your Energy Levels

Most people would simply go to bed early when they're feeling tired or exhausted. While nothing will beat good quality sleep, did you know that the right diet (which does not include Red Bull) can help maintain or even boost your energy levels throughout the day.

Here are a few tips to help get you through the day.

Eat Breakfast

This is the most important meal of the day because without it your body is running on empty. Breakfast provides the energy needed to stay physically and mentally alert and you’re less likely to eat unhealthy snacks at morning tea time or overeat at lunch.

Stay Away from Caffeine

Caffeine is a stimulant that competes with adenosine, a chemical that helps you sleep. To ensure you get the proper amount of sleep, avoid caffeine in the afternoon.

Eat Iron-rich Foods

Iron is essential for producing haemoglobin (the main component of red blood cells), which carries oxygen to your body’s cells where it is used to produce energy. Iron deficiency will will to fatigue, low energy and difficulty in concentrating. The best sources of iron-rich foods are red meat, oysters, wholegrain breads, green leafy vegetables, beans, tofu, nuts and seeds.

Hydrate Your Body

You should be drinking at least 2 litres of water (not coffee, tea or soft drinks) everyday, and more on hot days or if you’re exercising. Fatigue is one symptom of mild dehydration.

Eat the Right Carbohydrates

Complex carbohydrates (wholegrain cereals and breads, legumes, starchy vegetables) are digested slowly and provide a steady fuel supply for your body and brain. Simple sugars (lollies, chocolates and soft drinks) might give you a good “pick-me-up” boost in energy but this is usually followed by a “crash” that leaves you more tired than before.

 

Better Health Channel

The Better Health Channel was established in May 1999 by the Victorian Government to provide information to help people stay healthy or understand and manage their health and medical conditions. The site does not have any commercial advertising and we do not accept any corporate sponsorship.

If you with an iPhone or iPad, you can also download their free App via the website or through iTunes.

For more information, visit their website at betterhealth.vic.gov.au.

 

7 Bridges Walk

The social event for October will be the 7 Bridges Walk - a great way to see Sydney, benefit your health and raise money the Cancer Council of NSW.

I’ve spoken to a few people and not too many are keen to complete the entire course (27 km). Therefore, I’m proposing that we cover half the distance (which is roughly the same distance as the Spit Bridge to Manly walk we did in August) – starting from Brennan Park Wollstonecraft and finishing at Rozelle (either King George Park or the 3 Weeds). This means we will walk across the Sydney Harbour Bridge, Pyrmont Bridge and Anzac Bridge. A free special event bus service will be available to bring you back to the starting location.

Please email us to RSVP or register your interest and we will provide you with further details. For more information, visit the 7 Bridges Walk website (7bridgeswalk.com.au).

 

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 September 2011:

• Cardio is not for cowards [Are you guilty of doing "do-nothing cardio workouts"? Have you noticed the rowing machines are always free when it’s hard to find an unused cross trainer, treadmill or bike?]
• Spring into action [Spring is a time of energy, freshness and renewal...it is a positive time for change.]
• The Traffic Light Food Tracker App [This free app (for iPhone, iPad and Android) gives a traffic light rating based on the amount of total fat, saturated fat, sugars and sodium per 100g - green for low, amber for medium and red for high.]
• Sitting less for adults [Adults who sit less throughout the day have a lower risk of early death, particularly from cardiovascular disease. It’s very easy to spend over 90% of total waking hours sitting. The Heart Foundation has some great tips to reduce your sitting time at home, at work, or while travelling.]
• Runners need to make carbs king [Low-carb diets may be a popular way to get rid of extra kilos, but for runners who want to get the most out of the long distances they put in, carbs are king.]
• 10,000 steps plus trips to the gym, it'll make you and the boss happy [Employees who walk 10,000 steps a day and work out in the gym three times a week can give their employer an extra $2500 worth of productivity a year. Vigorous exercise can significantly increases happiness, productivity and cognition.]
• Dodgy labels [Do you know what additives are in your food or what you serve at your kid's parties?]
• McDonald's health Tick is crossed off [McDonald’s will lose the right to display the National Heart Foundation's healthier food Tick on its burgers, salads and other popular lines.]

 

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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.