HEALTHQUARTERS NEWSLETTER
Welcome to the May / June 2010 edition of the Healthquarters News!
HEALTHQUARTERS NEWS
The temperature is dropping and so can our will power to eat healthy foods and exercise. Exercising through winter is one of the best things you can do to keep your immune system strong, as well as your body, increase circulation and prevent the winter bulge. Also; a healthy diet wards off colds and flu and prevents the waist line from growing. This edition of the Healthquarters Newsletter focuses on the subject of good fats versus bad fats! You may feel like eating heavier foods in winter however; watch you don’t eat the wrong fats.
Read on......
Good Fats vs Bad Fats? Not all fat is created equal. For many years fat was considered the enemy. Why? Because fat makes you fat. Gram for gram, fat contains more than twice the energy than either protein or carbohydrates.
Macronutrient Energy
1g fat 37kJ, 9kcal
1g alcohol 29kJ, 7kcal
1g protein 17kJ, 4kcal
1g carbohydrate 17kJ, 4kcal
So of all the food types, fat has the greatest potential to increase our body fat.
How much should we eat per day? An acceptable range for total fat intake is 20-35% of total energy (kJ, kcal) intake from fat. Saturated fats and trans fats together should provide no more than a total of 10% of energy intake.
Why do we need fat? Fat is a rich source of energy and is important for carrying fat soluble vitamins A, D, E and K and certain antioxidants. Fats also supply essential fatty acids for healthy skin and have a role in regulating body functions. Fat stores are needed to provide energy in periods of famine. However, eating too much fat (particularly saturated fat) can be harmful and increase the risk of diseases such obesity, high cholesterol, heart disease and type 2 diabetes.
Good fats versus bad fats. There are two main types of fats:
1. Saturated fats & trans fats – bad fats
2. Unsaturated fat including monounsaturated and polyunsaturated – good fats
Fats that are saturated tend to be more solid at room temperature and can be found in full cream milk, full cream cheese, cream, butter, meats, pastries, cakes, chocolate, coconut oil, and palm oil. Fats that are unsaturated tend to be liquid at room temperature, such as those found in vegetable oil. Monounsaturated fats are found in olive oil, avocados, nuts and seeds. Polyunsaturated fats consisting of two types of polyunsaturated fats: omega-6 and omega-3. omega-6 fats are found in safflower and sunflower oils and omega-3 fats are found in fish, some plants such as spinach, nuts and seeds. Most Western diets are lower in omega-3 than omega-6, so focusing on boosting omega-3 fats is especially important.
Another type of unsaturated fat are trans fats. They are formed by the hydrogenation of vegetable oils during the manufacturing of some foods such as cakes, biscuits, some margarines and other processed foods but are also found naturally in smaller amounts in ruminant animal foods. Trans fats tend to act like saturated fatty acids in that they can impact on health by adversely affecting cardiovascular disease risk. It is advised that people replace trans fats in their diet with polyunsaturated or monounsaturated fatty acids which help lower blood cholesterol levels. This can be achieved by eating less high fat processed foods and more fresh fruit and vegetables.
Top Tips. For a healthy diet follow the tips below:
• Cut your saturated fat intake - Opt for low-fat dairy products and choose lean cuts of meat or chicken, trimming off all visible excess fat. Avoid processed meats like sausages and salami. Try to minimise the cakes, pastries, biscuits, chocolate and snack bars you eat.
• Keep the healthy fats in - Choose are 'good fats'. Aim to eat fish at least twice a week (fresh or canned). Cook with healthy oils (olive oil, canola, soybean, safflower, sunflower). Add nuts like walnuts and almonds to stir-fries and salads.
• Beware of foods marketed as 'low-fat'. Don't assume they're low in kilojoules because they're labelled 'low-fat'. Don't eat more than you normally would just because they're 'low-fat'. Think twice about eating 'low-fat' food if it's also low in the nutrients your body needs.
• Keep your intake of fat below about 30 grams a day. As a guide, one tablespoon of oil of any kind contains 20 grams of fat. So using this amount in salad dressings or cooking leaves only 10 to 20 grams from other sources.
Sources: http://www.health.gov.au/internet/healthyactive/publishing.nsf/content/good-bad-fat; http://www.abc.net.au/health/features/stories/2006/08/31/1835452.htm
HEALTHQUARTERS NUTRITION PROGRAMS FOR 2010
Healthquarters has a range of nutrition programs to cater for the whole family. These programs include:
• Nutrition Consultation
• Iridology Consultation
• Summer Cleanse Program
• Preventative Health Program
• Weight Loss Program
• Weight Gain Program
• Family Nutrition Program
• Baby Nutrition Program
Personal or Business Coaching
Need to make some changes in your life or business? Personal or business coaching is now available. Coaching is designed to help you achieve your goals. Our experienced coach has the tools, methodology and experience to partner you on this journey. Email: info@healthquarters.com.au for more information.
Revolutionary Pure Swiss Skin Care.... Looking for natural skin care for your face or body? Do you want to avoid placing chemicals on your skin? Are you looking for anti ageing skin products for men and women? Then look no further and contact Hacy today to obtain samples or host a party, contact: hacy.tobias@transformingyou.com.au
RECIPE – Lemon Coriander Chicken Soup
• 1 tbsp oil
• 1 medium brown onion, chopped
• 2 large chicken breast, diced
• 1 tbsp ginger, fine grated
• 1 tsp ground coriander
• ½ tsp ground turmeric
• 1 tsp ground cumin
• 4 cups chicken stock
• 300g can chick peas
• 310 g can corn kernels
• 1 lemon juiced
• 1 tbsp fresh coriander, chopped
Heat oil in a large saucepan, add onion, chicken & spices. Cook, stirring until chicken lightly browned. Add stock, corn, chick peas & simmer covered for about 10 mins. Add lemon juice & coriander. Serve.
GIFT VOUCHERS
A Healthquarters Gift Voucher is the perfect gift. Give someone you love a nutrition consultation, iridology consultation, personal training session, weight loss program, detox program or baby package.
Healthquarters Contact Details
For all enquiries regarding Healthquarters services or gift vouchers, please contact info@healthquarters.com.au or call 0418 490062.
