Welcome to the January 2011 edition of the Healthquarters News!
HEALTHQUARTERS NEWS
Happy New Year and welcome to 2011! It’s a new year so now is the perfect time to think about making some positive changes for a new you. If you’re goal is to lose weight, get healthier and fitter, then read on for some great dietary and exercise tips to keep you in tip top shape in 2011.
Also I’ll soon be hosting a party for you to discover a fantastic range of Revolutionary Pure Swiss Skin Care. Let me know if you are interested and I will provide more details.
Diet Plan
Make 2011 your year to get your diet on track. Follow this simple plan to ensure you eat a balanced and nutritious diet. Each day your diet should consist of food from each food group including; carbohydrates, proteins, fruits, vegetables and dairy/calcium rich food. Follow the servings per day guidelines which will assist you in losing weight and staying healthy. Any extra foods such as chocolates, cakes, biscuits, chips, alcohol etc. are exactly that, EXTRA’s. So keep these to a minimum. Also remember to drink 6-8 glasses of water each day.
Food Group Servings per day Serving size
Carbo-hydrates 2*
= 2 slices of bread, 1 cup cereal, 1 medium potato or sweet potato, 1 cup cooked rice, pasta, noodle
Fruit 2 = 1 piece medium sized fruit e.g. apple, orange, banana, pear, 2 pieces of smaller fruit e.g. apricots, kiwi, about 8 small strawberries, about 20 grapes or cherries, ½ cup fruit juice, ¼ med melon. Dried fruit about 4 dried apricots, 1 ½ tablespoon sultanas 1 cup diced pieces/canned fruit.
Vegetables 2 ½ = 2 ½ cups of vegetables daily including low kilojoule vegetables such as all green, red, orange, yellow & moist white vegetables.
Protein 2 = 300g per day i.e. 100-150g for lunch & 150-200g for dinner.
= 2 eggs, ⅓ cup cooked dried beans, lentils, chickpeas, split peas or canned beans, 1/3 cup peanuts, almonds.
Dairy/
Calcium 2-3 = 1 cup (250ml) low fat milk, ½ cup evaporated milk, 25g full fat or 50g low fat cheese, 1 cup (250ml) custard, 200g low fat yoghurt, plain or fruit, 1 cup of calcium-fortified soy milk, 1 cup almonds, ½ cup pink salmon with bones.
*If you are very active you may need 1-2 more serves of carbohydrates each day. Book in for a nutrition consultation for advice.
Exercise Plan
The Australian Government Department of Health and Ageing recommends the following exercise guidelines:
• Put together at least 30 minutes of moderate intensity physical activity on most, preferably all days.
• If you can, also enjoy some regular, vigorous activity for extra health and fitness.
Therefore, make it your plan to incorporate at least 30 minutes of some exercise EVERY day. Even if it is just a walk, or some exercises at home, something! Then aim for 2-3 times per week ensuring the exercise you do increases your heart rate to the point where you are huffing and puffing for at least 30 minutes; such as a boot camp class, personal training, running, cycling, swimming etc.
If you can follow these simple diet and exercise tips for 2011, you will no doubt be feeling better, fitter and trimmer.
RECIPE- Pumpkin, Spinach & Hazelnut Salad
Serves 6
• 1kg Kent or Jap pumpkin, cut into thin wedges, skin on
• ¼ cup Greek style yoghurt
• ½ tsp paprika
• 100g baby spinach leaves
• ¼ cup hazelnuts
• 2 tbsp water
• Olive oil
Preheat oven to 200oC or 180 oC fan forced.
Place pumpkin, in a single layer with olive oil. Bake for 25 minutes, until tender & golden. Meanwhile, mix together yoghurt, paprika and 2 tablespoons water to form a smooth sauce. Arrange pumpkin on a large platter with spinach & hazelnuts. Drizzle over sauce
HEALTHQUARTERS NUTRITION PROGRAMS FOR 2011
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
• Family Nutrition Program
• Baby Nutrition Program
Preschool Nutrition Presentations
I have 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 in offering nutrition presentions, please let me know. Many thanks – Katherine
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.
