Healthquarters Newsletter September 2010

HEALTHQUARTERS NEWSLETTER

Welcome to the September / October 2010 edition of the Healthquarters News!

Healthquarters News
Spring has sprung, thank goodness! I’m glad the season of coldness, darkness, flu’s and hibination is behind us. Even as a trainer, with years of experience, it is not easy getting up for 6am training sessions when it is dark and cold. Now that it is getting lighter and warmer, it’s time to ‘Just Do It’, get up, eat healthier and get your body into tip top shape and ready for summer.

The other benefit of warmer weather is greater variety of fruits and vegetables available. Make it your goal this spring and summer to increase your fruit and vegetable intake and aim for 2 serves of fruit and 5 serves of vegetables a day.


Preschool Nutrition Presentations.. I have started presenting to local preschools on a range of nutrition topics geared towards parents and carers of children of preschoolers. My most recent presentation is on ‘Reading Food Labels and Dietary Guidelines for Toddlers’. If you know of any preschools who might be interested, please let me know. Many thanks – Katherine 


2 Fruit & 5 Veg a day
Recent research shows that most people would benefit from increasing their fruit and vegetable intake. Eating plenty of fruit and vegetables not only contributes to good health, but also protects against a number of diseases and helps maintain a healthy weight.

Eating the recommended serves of fruit and vegetables every day can help prevent:

• Coronary Heart Disease

• Some forms of cancer

• Overweight & obesity

• Constipation

It can also:

• Reduce blood pressure

• Improve control of diabetes

Most Australians eat only half the amount of recommended fruit and vegetables for good health. Health authorities recommend adults eat at least 2 serves of fruit and 5 serves of vegetables every day. Pregnant and breastfeeding women should aim to eat 4 to 5 serves of fruit and 6 to 7 serves of vegetables to meet the extra demands of the body. The amount children need, depends of their age, appetite and physical activity levels.

Fruit and vegetables are low in calories and rich in fibre and are therefore beneficial in maintaining a healthy weight. They provide us with a wide range of vitamins and minerals, antioxidants.

What is a serve?

It varies for different types of fruit and vegetables. Here’s a guide.

Fruit

One serve of fruit is 150 grams of fresh fruit or:

• 1 medium-sized piece (e.g. apple)

• 2 smaller pieces (e.g. apricots)

• 1 cup canned or chopped fruit

• ½ cup (125ml) 100% fruit juice

• 1 ½ tablespoon dried fruit (e.g. sultanas or 4 dried apricot halves)

Choose fresh fruit instead of fruit juice or dried fruit. Juices have lower fibre content than fresh fruit. Dried fruit, if eaten in large quantities, can contribute to tooth decay because it contains a concentrated form of sugar that stick to your teeth.



Vegetables

One serve of vegetables is 75 grams or:

• ½ cup cooked vegetables

• 1 medium potato

• 1 cup salad vegetables

• ½ cup cooked legumes (dried beans, peas, pulses)


Fruit and Vegetable Tips

Breakfast:

• Add fruit to your cereal

• Drink fruit smoothies

• Top toast with sliced banana or cooked mushrooms, tomatoes, avocado

• Add vegetables to omlettes


Snacks:

• Eat fruit as a snack

• Add fruit dried or fresh to muffin mixes or diced onion, carrot, zucchini, potato and corn into a savoury muffins

• Freeze bananas, grapes, strawberries as an icy snack or make ice-blocks

• Snack on chopped carrots, celery, cucumber sticks or cherry tomatoes



Meals:

• Include fruit in stuffing’s

• Add fruit to salads

• Add chopped dried fruit to cous cous

• Add vegetables to sandwiches

• Serves salads or stir-fry’s

• Always try to add extra vegetables to stews, casseroles, pies, pasta and rice dishes



RECIPE- Char-grilled Tofu Salad

Serve 4

• 500g firm tofu, cut into 1cm thick slices

• 1/3 cup (80ml) mirin

• ¼ cup (60ml) light soy sauce

• 1 tbsp sweet chilli sauce

• 2 tsp sesame oil

• 3 tsp grated fresh ginger

• 2 cloves garlic, crushed

• 1 tbsp linseeds

• 200g broccoli

• 1 green onion

• 150g bean sprouts

• 1/3 (15g) cup coriander leaves

• 1 baby cos lettuce

• 1 tbsp sesame oil

Combine mirin, soy sauce, chilli sauce, sesame oil, ginger, garlic in a large bowl. Add tofu, turn to coat. Cover & refrigerate for about 2 hours, turning occasionally. Place linseeds in a small pan, stir over high heat 30 seconds or until heated through. Drain tofu & reserve marinade. Cut broccoli into small florets & steam until tender, rinse under cold water. Combine broccoli, green onion, bean sprouts & coriander with marinade. Place lettuce onto serving plates & top with broccoli mixture.

Heat a char-grill pan to high, brush with oil, add tofu, cook for 2 mins each side or until golden brown. Serve with salad, drizzle any remaining marinade & sprinkle with linseeds.



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



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.



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